Steps and methods of exercise

 

Steps and methods of exercise

(1) skillful routines and clear posture

The so-called "routine" refers to the entire architecture of Taijiquan. The so-called "posture" refers to the action structure of each type. At the beginning of the school, the primary focus is on the routine proficiency, and the orientation is correct. Pay attention to the posture specification. After a period of practice, the routine has been skilled. At this time, you must focus on the correct posture so that you can generate inner Qi and exert the effect of fitness and martial arts. There are two points to discuss the practice methods and precautions at this stage.

1. Stay in the quiet area and stay in the quiet area. Exercise Chen's Taigu boxing to keep his mind quiet and eliminate all internal and external interference. Only in this way can the inner gas be converged and the drum is stirred up. The boxing theory says: "The spirit is rooted in the Spirit of God ". The root is the root, that is, the kidney. Traditional Chinese medicine holds that "kidney is the root of Heaven", and hidden in Yuanyuan, is the motive force behind human life activities. "Quiet, keep root", that is to say, only in the condition of clean consciousness, can contribute to the vitality of the kidney and collection, so that the five dirty health transport, inner gas, God to raise, strong actions.

2. Pay attention to the style of body. Exercise taijiquan at the beginning should not be too high or too fast. Just like beginners, you can write horizontal, vertical, point, Hook, and other strokes and combine them into blocks. When you are a beginner, you only need to have a correct head, stand upright, and be impartial. In the footwork, you only need to know the position of the Bow Step, virtual step, start step, and accept step. As for the inevitable faults, such as shoulder frame elbow, filled chest, breathing, trembling hands and feet, etc., should not be further investigated. However, the operation orientation, angle, and sequence must be absolutely correct, so as to make the posture soft and smooth.

Practice the routine for about 10 times a day. At this time, we need to further consider the action requirements, from the beginning to the full, one move to correct. Slow down as much as possible to help you think about whether the action is correct or not. Stick to 10 times a day, and practice another period, you can enter the second stage through this phase.

(2) adjust your body and relax

The so-called "body" refers to the principle that requires different parts of the whole body during boxing. To adjust your body, you must first relax. In order to loosen the bone joints, stretch the ribs and pull out the bones, you can exercise some actions, such as "King Kong", "cover the hand and hand", and "place your feet down and cross, but try to relax and do not use your own power.

The main problems occurred during this phase of exercise are the incorrect posture, filled in with air, and shoulder and elbow. There are two main reasons for these problems: one is insufficient understanding of the meaning of "relaxation", and the other is insufficient support for the legs, making it difficult to relax. Boxing theory says: "The body must be correct. ." That is to say, the practice of routine architecture should be based on standing upright. The so-called "correction" also has two meanings: one is the positive direction in the trunk limbs and head position, that is, the body is not balanced; the other is the body in the case of skew, maintain a relatively balance, such as the up and down actions during the start of the step. The so-called "relaxation" means that, under the support of the legs, all parts of the whole body are naturally Matsushita, and the data is naturally relaxed. At the beginning of the school, the above problems will inevitably occur due to lack of understanding and attention on these issues, and the weak skill. You can increase the amount of exercise by increasing the number of exercises and lowering the body, and do some single-leg or cross-leg squatting and pile-standing exercises to overcome the above problems. At the same time, pay attention to loose, knees, and crotch to keep standing upright. As the strength of the legs grows, relaxation of the body can make the chest, back, ribs and diaphragm sink naturally, the body of the air lift coordination, natural breathing, lung activity increased, the problem will be eliminated.

This exercise takes three to four months. By then, the body style has been adjusted, and the posture is basically correct. As the quality of the exercise improves, the feeling of inner air activity will exist.

(3) Dredging channels and channels to stimulate inner gas

Meridians are distributed across the perimeter, inlined with viscera and external muscle tables, which can communicate with the human body's upper and lower tables. This is a channel for regulating the body and internal gas operation. "Qi" is a tiny substance that forms and maintains the activity of human life. It is extremely tiny material particles and is difficult to perceive intuitively. It can only be seen through human sensory organs, reflect the existence of things according to various changes. The sources of human Qi are as follows: one is the essence of native parents, the other is the essence of food, and the other is the essence of Water Valley, and the essence that exists in the human body, it is generated by combining the physiological functions of spleen, lung, and kidney. The theory of boxing says: "The basis of being angry, the path of being angry, and the path of being angry are not in general ." He also said: "To myself the vitality, run my body", "to luck, one breath through ". It indicates that Qi is an inherent element of Qi. Only when the meridian is unobstructed can the Qi and drums be induced to achieve a gas connection, thus generating the effects of disease prevention and fitness and martial arts.

As we have already said, in the later stages of the "adjust your body and relax yourself" stage, the body has a feeling of inner gas flow, and you are also interested in practicing boxing. But it feels like a wave of ups and downs. After a period of time, it may even be completely unavailable. This is why the circulation of the meridian is not smooth, the air machine is not running well, and the inner gas is ineffective. Therefore, in this phase of practice, we must focus more on mind-oriented guidance. under the command of the brain consciousness, we can make the inner section run through the idea. In case of any problems, you can adjust your identity as required. Exercise speed should be slow or not fast. One way to do this, you need to focus on your resources and be lively. The shape should be consistent with the inner consciousness. In this way, we will continue to practice for a period of time, so that the inner will be naturally smooth, and the strength and weakness will be gradually overcome, and gradually become consistent with each other. In this way, the inner will be in accordance with the boxing requirements, generate regular drums to achieve continuous integration.

 
(4) gas-like combination

The so-called "shape" refers to the external manifestation of the body, that is, the boxing action. "Gas" refers to inner gas. From the medical point of view, "shape" and "gas" are unified, mutually dependent, and used for each other. The boxing theory said: "with your heart and mind, make calm, and be able to converge to the bone ". He also said: "by luck, the service will follow suit ." That is to say, we need to pay attention to every trend in each recruitment, to drive the body, to let the flow, and to urge the shape. Through the repeated exercises in combination with shape and gas, the inner qi can be repeated, such as running in the body without reason. Efforts are made to achieve the same things, the unity of inside and outside, the shape of the engine, the movements of the whole body, the dynamic and static opening and closing, the ups and downs of rotation, all with the nature. In the course of practice, if the body is not in coordination with the hand, the inside and outside of the body, a conflict arises between the body and the other part, which will affect the inner gas connection, this makes it difficult to combine Italian spirit and form. For example, the speed of running an action and the angle of the body and position are insufficient, and it is difficult to adapt to this problem. In the routine-style exercises, scattered phenomena such as slow body, fast hands, and no eye will occur, you cannot use your skills to coordinate actions. Yang Yun: "If you cannot reach the body, you cannot beat the enemy. If you reach the body, you can also beat the enemy to destroy the grass ". It indicates the importance of the combination of shape and gas and the fit of the body and limbs. In this phase of practice, we should focus on the combination of ideas and physical posture, that is, the heart to, the meaning to, the gas to, the shape to, so that the gas in the air is connected. At the same time, it should be understood that the opening and closing of a certain part is a partial manifestation of the overall opening and closing of the whole body. The general problems of the whole body can also be reflected from the local. Therefore, when adjusting the local posture, you must pay attention to the overall adjustment, so as to achieve the unity of ambition. The specific manifestation of this phase is: Skin Swelling, finger numbness, heel hair weight, Dan Tian has a sense of hair sinks.

(5) Same as internal and external

"One inside and one inside" means to form a complete sports system. In the cloud of "Top Ten essentials", Chen Changxing said: "The Power of the super-class boxing staff is always changing, and the power is always one. The so-called one man, from the top to the foot, contains the viscera and bones, skin and flesh, and limbs hundreds of bones, connected to one person, broken and not open, hit and not scattered. Up and down with it, down and up and down, up and down, and the middle, and up and down and connected to it, internal and external, before and after needs, the so-called consistent, it is called "fail!" This section elaborates on the overall performance of Global fit, internal and external consistency, and integration.

Although the internal and external environment is consistent with each other, the internal environment is weak. When practicing boxing, a slight lack of attention or improper exercise (such as fatigue or poor spirit) will affect the integrity and operation of the internal gas. In the previous stage, if there is a conflict between the body, the hand, the inside and the outside, you can use the method of adjusting the body to solve the problem, so that the posture is smooth and the internal air is connected. At this stage, we are not allowed to solve the problem by adjusting the body. At this stage, it is required that the whole body be in the same shape. Air is not enough, the shape is not moving; air is one, the shape is moving with the gas. In the heart, in the air. Each recruit is triggered by Dan Tian, who has hundreds of moles in the inner manner. His external skin is full of hair and runs around his body and returns to Dan Tian. The action is centered on the force of the wire, and the inner gas is the unified operator to form a complete motion system. "Silk binding force" originated from the kidney, originated from Dan Tian, all over the body, everywhere, no time otherwise, derived from within the four body, infiltration between hundreds of bones, up to four ends tongjiu Qiao, the growth of inner gas is infinite, so that inner strength converges into the bone. Stretch tendon zhuanggu, qi and blood circulation, digestion and diet, removing illness extended year, are entangled silk internal strength of the efficacy. "Silk-binding force" is the essence of Chen's Taijiquan.

In this period of time, in addition to sticking to the practice-style routine, you can combine the exercises to push hands, so as to experience the strength of the stick and press, correct the boxing movement is correct or not. You can also add several times of gun drills every day to enhance endurance and explosive power. You can also exercise tools such as knives, guns, and muskets to verify the cooperation between your hands and eyes. Therefore, when practicing boxing, you can achieve the same level of consistency between internal and external entities without thinking, without any doubt, unexpected errors, and situations. Have full control over the requirements and exercise rules of Taijiquan.
Through this phase of practice, you have the ability to correct yourself and can leave the instructor's guidance without detours. Further in-depth research will gradually enter the realm of mysteries. Chen Xin said: "I don't know why, Yanming's teacher; I don't know how to make a good visit; I don't know how to do it, but I still don't know how to do it all day long ."

(6) strengthen the foundation and enrich the environment

The so-called "solid foundation, enrich the inner gas" means that on the basis of the previous stage, we can further stabilize the next disk to promote the enrichment and fullness of inner gas. Cloud in boxing Theory: "The roots are fixed and the branches are proud ." The roots of pepeat the branches and leaves are self-Mao, while the source is self-long. Practice boxing is the method of bacon runyuan. The "root" mentioned here has the root meaning, that is, the next disk. "Boxing Theory" cloud: "The Bottom disk is solid, and the upper limbs are naturally soft ". The "bottom" refers to the lower part of the body, "Legs". It depends on the support of the legs, and is based on two feet. It is natural and stable. Another saying is that the tide is "fundamental. The vitality is hidden in the kidney, the kidney is full of energy, that is, the "fundamental SOLID ". The so-called "run its source" means the source, that is, the source. Qi is the foundation of Qi, rooted in the kidney in Dan Tian, endowment in the innate, also known as the inherent, root of the five organs. Kidney hidden yuan Yin Yuan Yang, Yuan yin to raise the Yin of five dirty, Yuan Yang to raise the Yang of five dirty, Zhou Shen Yang can be warm, Yin can be raised, so the vitality is strong, and in turn benefit kidney gas, fill Dan Tian. In this way, mutual profit and recovery are made, so that the root is solid and the source is moist.

After the above stages, we have formed a complete sports system during boxing practices. However, in combination with breathing, it cannot be natural or delicate. In the first to fourth stages, due to the stiff and Inner Shape of the motion and posture, it is impossible to require the action and breathing. In the fifth stage, although the body and the inside and outside are the same, the movements and breathing are difficult to work with when the action accelerates, the disease changes, or the speed changes. In this phase of exercises, as the quality of the exercises increases, the movements and breathing must work closely together.

In particular, abdominal breathing is the opposite of abdominal breathing in medicine. Under normal physiological conditions, people's breathing modes and processes are completed by the lung, thoracic, internal and external muscles of the intercostal, and diaphragm muscles. The main manifestation is chest breathing, and completed with abdominal muscles. In the case of thoracic organ lesions, due to restrictions on chest breathing, abdominal breathing is increased and strengthened in a compensatory manner. The abdominal breathing movement is shown as follows: During inhalation, the diaphragm is contracted, the abdominal organs are moved down, the abdominal pressure is elevated, and the abdomen is protruding outward. During breath, the diaphragm is relaxed, the abdominal organs are moved back to the position, and the abdominal wall converges.

The "Abdominal anti-breathing" in Taijiquan is the opposite of the above situation. The performance is as follows: During inhalation, in the lower abdomen, the diaphragm is rising, the breath of Dan Tian is rising from the lower abdomen, the stomach is raised naturally, the thoracic area is expanded naturally, and the lung volume is increased; during breath, the lower abdominal outpute and diaphragm are decreased, inner gas sinks to Dantian, and the stomach and thoracic area are naturally flat. Due to the waist and kidney rotation, the gas sinks of Dantian are the same as those of Dantian. The combination of breathing during vigorous work is completed with a short breath.

After consistent breathing, in addition to normal routine exercises, you must also perform some auxiliary work. For example, you can use big horse steps, gongbu steps, and dingbu to practice station piles. you can stick to the exercises for 20 minutes before and after boxing. You can practice solid pile steps, breathe your breath, develop strength and endurance, use a 3-meter white wax wooden pole with a tail diameter of 6 to 8 cm. Shake it by means of block, take, and tie every day for 100 times. In addition, we also need to extract the strength of the single power in the boxing style, to increase the strength of the power in the case of solid foundation and inner gas enrichment.

 
(7) tactile sensitivity

At this stage, the stress reflex is mainly used to practice the whole body being ethereal and the sensitivity of the body's skin and limbs, that is, to accept information transmission and take action. Exercise Taijiquan people, with the deepening of kung fu, the stress reflection process is also strengthened, until the acceptance of information transmission such as lightning, stress reflection such as thunder. The body's reflex activity base is called a reflex arc, which consists of five basic parts: receptor, passed-in nerve, nerve hub, outgoing nerve, and effect device. To put it simply, the reflection process is accepted by certain stimuli by certain sensors, and the sensors are excited. The excitement is transmitted to the nerve hub through neural impulse, excitement is triggered by comprehensive analysis activities of the neural hub. Excited and passed through a specific outgoing nerve to reach the effect device. This stage focuses on strengthening exercises to accelerate the reflection process. To practice this kind of effort, you must use a full set of inner gas as the mainstay, so that inner gas can be filled with Dantian, covering the whole body, inner to the viscera and meridians, external to the skin, and various parts of the body such as electric body, extremely sensitive. Only when fighting can we do this: "When you are in a hurry, please wait ". "He is moving first, and then comes first ". At this stage, we should continue to follow the exercises and auxiliary skills in the previous sections. We should also often exercise the pushing force to compete. In practice, we should exercise listening strength, flexibility, and strength together. When practicing boxing, the power should be collected internally, the performance of the air outside and the shape of the force of the silk, but also the inner reception and reduction. That is, the exercise method from the big circle to the middle circle. The boxing frame exercises should be slow, soft, and smooth. Chen Fuyuan said: "the school hours should be slow, slow, and no dementia, and the study is fast and fast, so it cannot be confused. The fast and slow recovery is soft, and the soft environment is just comfortable, it is for flexibility and flexibility."

This exercise is the "coming soon" stage. After a long time, you can be as quiet as mountains and mountains, as fast as lightning. Just like archery, It is very fast to trigger the full moon, force the back of the bow, loosen the bow, and get out of yarn.

In the later stages of this stage, we can achieve the following: eyes are like a mouse cat, and the movements are like a flying e. The body is light and vigorous, and the consciousness and response are very sensitive to the touch of the skin and limbs, inceptive.

(8) gain the opportunity to give away from people

The "computer" is the most appropriate time. The "good fortune" is a situation that is easy to understand. "Giving away from people" means giving away yourself to obey others, so that you can resolve it as you go. When the other party controls my hand (TIP), I use the elbow to resolve the problem; control the elbow to resolve the problem with the chest and waist; control the chest and waist, I used my crotch strength and arm to solve the problem. Chen Xin wrote in the "Single Whip" trend: "starting and ending the animation, hitting the first artery at the end, hitting the first and last in the middle, and making a bow on the top and forth ......." It is illustrated in an image that we need to move around and prepare for a phase change. The so-called "hitting people by force" or "four or two thousands of pounds" means to leverage, pulley, centrifugal force, centripetal force, friction and other mechanical principles to add the power of the other party to the other party's body, with my little strength, I knocked down the other party.

This stage is from the middle circle to the small circle. Cloud in boxing Theory: "If you want to practice hard, you should not practice small circles ."

During this phase of exercise, the shape must be relaxed, natural, and generous. Inner strength is like the flow of cloud, continuous. It is hard to tell the difference in application time. The internal strength in the body is like a heat flow sent to Dan Tian. With the guidance of consciousness, the root is from the tip, and from the inside to the outside, the whole body is continuously spread. All the time, the skin bloat, fingers numb, heel hair weight, the top of the hair hanging, Dan Tian Shen, bladder fever feeling. When the enemy is challenged, the enemy is expected to gain human precision.

(9) body like gunpowder

"Body like gunpowder, a trigger" is a manifestation of the form of inner gas enrichment and full-stage martial arts. This section is the basic success phase of Taijiquan. Kung Fu has basically achieved the softness and softness, and the body of the skin is full of inner air and has strong anti-elasticity. As long as the power of the other Party increases my body, it is as if the gunpowder sees fire, but the fire is shining. After achieving this level of effort, Zhou Feng's internal and external systems have become integrated, just like Taiji. In this filled Taiji circle, there is a pure and honest spirit as the foundation, there is a strong function of the gas as the power, there are 12 channels of internal and external contact, care about the role of the gas drum, so that the power of all external businesses cannot be added to itself. Not only can this mixed circle of Taiji overall be damaged, but due to the infinite power of Taiji inner Qi, a strong rebound effect, so that the attacker gets the opposite effect. This is like hitting a ball filled with gas. The larger the force, the higher the jump. The other is the smooth effect of the sphere integrated with the Taiji circle. When an external force is in contact with the body, it will be lost like a rotated circle. For example, when Chen fake was teaching boxing in Beijing, His disciples had a legend that Mr Chen had a crossbows (the crossbows are called elastic ). One day, FA Ke said to a few curious disciples, "Come, you know ." Let the two strong and big apprentices hold down their backs and listen to the "ha" voice separately, sending them more than two meters away. Fa Ke was suddenly standing, and his footsteps were not moved at all. Then I asked the disciples to hit him. Instead, they could not touch him at all. Instead, they sent the disciples more than 3 meters away without being moved by the couple. This shows that when tai chi is full of gas, you can "where to hit, I do not know Xuan and Xuan ".

In this phase of practice, in addition to maintaining the appropriate amount of exercise, mainly to cultivate the yuan for the Lord, Chen Xin said: "the heart for the main body, kidney for the original life, will be heartless, without causing damage. The roots are solid, and everything can be done ." The so-called "heartless", "cultivating its roots", "No loss" and so on, all indicate that at this stage, we should pay more attention to: Quiet, safe, and refined. You can only cultivate its shortcomings, but you cannot cut it apart. "The Ancient innocence Theory" said: "The spirit is always the same as that of nothing. With less desire and no fear ......"

(10) changes are unpredictable

"No change, no wonder" is to describe that the boxing techniques have reached the peak of the fire. Movement changes and martial arts performance are hard to see, difficult to test. Xuan AO is widely known among them. I don't know anyone. I only know people. At this stage, kung fu has matured, become superb, and have an infinite amount of flexibility. They are able to balance yin and yang and support eight sides. The gas in the air has reached beyond the skin, and the force has not touched the skin, the force is infinite. Chen Xin has a poem like cloud: "The God mu, appearance Huang, weather mix, the spirit with one mind, Vientiane Zang Wuyun, silent if the fool, who knows the yin and yang combined in this body, let him be close to anyone in all directions, and he was brave enough to intrude upon him suddenly. He leaned toward him, and the fallen man fell. He could not predict his god, but was more difficult to go, such as standing on the rock on the unstable, it is really steep, regret will inevitably begin. No difference. As long as Kung Fu is pure. With a combination, we swept across the army ."