1. Relax the whole body. Stand upright naturally: arms droop, palms naturally leaning on the outside of the legs; head lifted up naturally, chin retracted; eyes level; teeth clasped, tongue on top of palate; front toes pointed Facing forward, the heel rests on the medial malleolus of the rear foot; the toes of the rear foot are abducted, forming an angle of about 45 degrees with the front foot (Figure 1~1).
Key points: eliminate distracting thoughts, concentrate, have correct posture, relax your whole body, and breathe naturally.
2. Lift both forearms close to the chest; palms facing down (Figure 1~②).
Key Points: When raising the forearm, it should not only be close to the body, but also make the thumb side of the heel of the palm close to the "heart". This is the essentials of the techniques of "keeping the elbows away from the ribs and the hands away from the heart", "rubbing the scriptures" and "hands rubbing the five elements within". Don't shrug your shoulders or show your elbows, let alone raise your energy or use clumsy strength.
3. Place the two forearms and the thumb sides of the palms close to the body, press down naturally with exhalation, and stop in front of the lower abdomen; bend the knees with both legs at the same time and squat down (Figure 1~③).
When pressing down, the upper body should be naturally upright, with the top of the head and neck straight, the shoulders lowered, and the elbows lowered; when exhaling, press down with both hands, while pressing down, keep the palms of your hands flat, so that the palms and fingers remain level. Then it sank into the Dantian. Hold your elbows on your sides, and place your thumbs horizontally on your Dantian. When squatting with two legs, kneel down and press your ankles, with the front knee forward and the back knee close to the inside of the front knee, forming a half-squat position. Lift the anus, do not protrude the buttocks, and keep the upper body vertical to the ground.
4. Make fists with both hands, and turn both fists and forearms close to the body at the same time from the inside up, with the fists and the heart facing up (Figure 1~④〉.
Key points: When making a fist, you should first hold it from an early age The fingers are curled in sequence to form a solid fist, naturally, without clumsy force. Turn the two fists upward with the intention of twisting and pulling, so that the two fists stop on both sides of the navel, and the two elbows must still be pressed against the ribs (Figure 1~ ④, Attachment 1~④Front)
5. Punch the left fist and left forearm close to the body, to the point below the chin above the "heart" (Picture 1~5)
Key points. When drilling the forearms, you must lower your shoulders and elbows, and keep your elbows from your ribs and your hands from your heart. This is the "Tiger Holding the Head" referred to in the Boxing Sutra as "strike first and then hit the person." This is the key to the technique of "paying attention and preparing to strike"
6. Keep moving upwards with the left fist and left forearm, drill out from under the chin, with the center of the fist facing up. The height is no higher than the eyebrow; at the same time, the left foot advances to form the first three and seven scissor steps (Figure 1~⑥, Attachment 1~⑥Front)
The key point is to drill the left fist close to the bottom and in front of the mouth. , that is, the specific application of "tiger holding the head", that is, the boxing sutra says, "go out of the hole and follow the body closely." The "hole" refers to the person's mouth. The drilled fist should be twisted outward, with horizontal strength but no horizontal shape. Little finger socket. When punching, the shoulders should press the elbows, the elbows should press the hands, and the back should be drawn along the waist. The upper body should be straight but not straight, and the waist should press the hips, the knees press the feet. Instead of moving forward, you must have "three urges" when you move, which means intention and strength, and they must be in line with the feet, which is also to lay the foundation for the movement. The distance between the front heel and the back foot ankle bone should not be less than the length of the two feet. , grip the ground firmly with both feet, push the front knees slightly forward, buckle the back knees in, twist the waist and shoulder, and center the weight three in front and seven in back.
7. After standing firmly in the upper position, turn the two fists into palms. , with the palm facing up (Picture 1~⑦)
8. Three-body left pose (Attachment 1~@Front)
Do not stop. Forearm cubital fossa; keep the cubital fossa unchanged, turn the forearm downward and inward on the palm and forearm, so that the palm is facing down, and the height of the palm is in line with the "heart";
② At the same time, the forearm of the hand is raised Also turn it inward, with the palm facing down, the base of the palm touching the navel, and the thumb side touching the abdomen (Figure 1~⑧, Attachment 1~⑧Front)
Key points. When flipping, the shoulders and elbows should be lowered, and the palms should be lowered and pulled forward, but the elbows cannot be straight and the upper body cannot bend forward. The shoulders, elbows, and hands should be in a line; the tip of the nose, the tips of the hands, and the toes The three tips should be facing each other; when the back arm is turned back, twist the button and stretch forward slightly, with the hand close to the side of the body; the two palms and five fingers should be naturally separated, so that the palm of the hand is round (the palm has support) and the back of the hand is round (the force penetrates the fingers). Point), the tiger's mouth is round (there is both support and gripping power between the thumb and four fingers) (Figure 1~⑨, Appendix 1~⑨front)
The palms are upturned, and the finger tips are high. 3~4 fingers from the base of the palm, about 45 degrees, the front palm has the strength to press forward, the thumb side of the back palm should be flat against the navel, the chin should be retracted, and the neck should be straight from the index finger. Focus on the front, clasp the teeth and press the tongue against the palate. Breathe naturally, relax the chest and abdomen, and twist the waist and arms (i.e., "dragon bends the body") to form an upper body that seems to be straight but not straight. Not slanted, the upper body should be perpendicular to the ground, the shoulders should be flat, no leaning forward or backward, leaning left or right, the chest should be held and the back should be lifted, and the upper body should be natural. The anus should be naturally retracted and the buttocks should not be protruded. The front leg is 30% strong, the back leg is 70% strong, the front knee is slightly forward, and the back knee is buckled in as much as possible, forming "pinching and shearing force". The front toes point forward, the back toes abduct to an angle of about 45 degrees, the eyes of the front feet are facing the medial malleolus of the back feet, and the weight is three in front and seven in back, but the center of gravity of the buttocks and upper body must be within the back heel (i.e., "keeping the foot down"). The toes of both feet grip the ground flat and buckle firmly. The above essentials must be memorized and implemented to become natural.
9. If you stand in the upper pose until your back legs feel weak, you should change the pose. Make a fist with both hands at the same time, but the left fist is pulled and twisted to the navel, while the right fist is twisted from in front of the navel to next to the navel, with the center of the fist facing upward; at the same time, the left foot uses the heel as an axis to buckle the toes inward, forming two The toes are facing each other at the same angle; the center of gravity is still on the right foot (Figure 1~⑩).
Key points: When pulling back the left fist, you should use your elbow to pull the fist close to your body. While pulling, twist it outwards, pull it to the navel and twist it into a fist. With your heart facing up, twist your right fist outward at the same time.
Beside the navel.
The left toe buckle and the left fist pull back should be consistent up and down, and no leaning over or protruding buttocks is allowed.
10. Keep doing the above formula. Move the center of gravity to the left leg, turn the upper body to the right; retract the right foot, with the heel leaning against the medial ankle bone of the left foot; push the right knee slightly forward, and the left knee is close to the inside of the right knee (Figure 1~11).
Key Points: When shifting the center of gravity to the left, do not protrude your hips or lengthen your body, but maintain the original height.
11. Use your right fist and right forearm close to the body to reach above the "heart" and under the chin (Figure 1~12).
Key points: The drilling should be close to the body, and the shoulders and elbows should be lowered as in 5.
12. Keep moving. The right fist and right forearm continue to drill upward, coming out from under the chin and in front of the mouth, with the center of the fist pointing upward and no higher than the eyebrows. At the same time, the right foot advances, forming a scissoring step of three in front and seven in back (Figure 1~13).
Key points are the same as 6.
13. Turn the two fists into palms, with the palms facing upward (Figure 1~14).
14. Three-body right pose.
①Do not stop the upper pose . While looking at the cubital fossa of the forearm, keep the cubital fossa downward and turn the hand and forearm inward so that the palm of the hand is facing down and the height is in line with the heart;
② At the same time, the forearm of the rear hand is also turned inward. The palms are facing down, the heel of the palm is against the navel, and the thumb side is against the abdomen (Fig. 1~15).
The key points are the same as 8.
15. Change the three-body right pose to the left pose. , the switching actions and key points are the same as the above-mentioned ⑨, ⑩, 11, 12, 13, 14, only the left and right are reversed, please click here to switch left and right.
16. Closing posture
①Clench fists with both hands at the same time (Figure 1~20)
Key points of Xingyi Quan are that the starting posture must be with the left hand and the left foot in front, and the closing posture must be with the left hand in front. It must be like this.
② Flip the front fist (left) upward, lift it to the height of the eyebrow, and point the center of the fist upward. At the same time, use the elbow as the axis to turn the back fist downward, outward, and then upward, also raise it to the eyebrow. High. The center of the fist is facing up, and the arms are facing each other in an arc (Figure 1~21).
The key points are to lower the shoulders and elbows when turning over.
3. Move the two fists together inward, with the fists touching the chest (Figure 1~22).
4. After completing the upward movement, when you exhale, the two fists and elbows continue to sink, and the two fists stop. Dantian (Pictures 1~23).
The key points are to keep the two fists close to the chest; when exhaling, the two fists should sink into the Dantian easily and naturally.
5. Turn the upper body slightly to the left, facing forward; step up with the back foot and bring the front foot together (Figure 1~24)
6. Open the two fists naturally and stand up as the legs naturally straighten; At the same time, the two arms also fall naturally, and then the upright posture is established (Figure 1~25)
2. The techniques and functions of the three-body posture
The three-body posture includes dropped shoulders and dropped elbows. , back pull, anus lift, knee joint, hip wrap, three circles, three tops and three buckles and other technical requirements, so that they can not only master the essentials, but also naturally complete the technical purpose of stretching the tendons and pulling out the bones. The specific operations to make the tendons grow strong and stretch far are gradually obtained through relaxed, natural and harmonious exercises.
The "three circles" mentioned are the palm shapes of the body and mind.
"The palm is round", because the palm is retracted, the horizontal support of the palm is strong, which is conducive to controlling the opponent's center of gravity.
The "back of the hand" is easy to exert force. The three joints of the fingers are harmonious, which facilitates the three movements of Qi. Although the palm and the back of the hand are the exterior and interior of each other, their strength and functions are also different due to different intentions.
The "round tiger's mouth" is the outer part of the palm. The strength of the Xuanhe Libukou enables the palm to exert strong control over the opponent's body. Therefore, there is a requirement to lower the shoulders and straighten the back. The front, chest and back will naturally be rounded, without the need to "round the chest and back".
The "three buckles" mentioned are:
The "teeth buckle" is the power of activating the bones. "Courage is in the bones, and teeth are cut into pieces." That's right.
"Hand buckle" is to activate the power of the tendons of the upper limbs. The force can reach the fingers and the Qi penetrates the tip joints. It can not only increase the power of pulling out the roots, but also increase the power of knocking people over.
"Foot buckle" is the power of activating the muscles of the lower limbs. The strength reaches the lower limbs, and the Qi penetrates the palms and toes, enhancing the foundation power of the lower body. Since there are already sunken shoulders and dropped elbows, there is no need to ask for "shoulder buckling" anymore.
The "three tops" mentioned refer to:
"The top of the head", there is a hero who reaches the sky, activates the blood-throated relatives, and invigorates the spirit. Due to the strong neck, top of the head and Qi sinking into the Dantian; due to the stretching of the body, the "three passes" can be easily opened, and the bones can reach the Niwan to nourish the nature.
"Tongue on top of the palate" means a roaring lion swallowing an elephant, activating the power of the flesh tip. Due to the swallowing volume, the qi descends and sinks into the Dantian, allowing the kidney qi to return to its roots to nourish life. When the tongue rolls, the saliva increases, which not only moisturizes the mouth, but also swallows the saliva and returns the elixir, so as to smooth the qi and nourish the body.
"Hand top", if it has the power of pushing the mountain, strengthens the power of the tendons, and develops the waist strength, the "three urgings" will strengthen the strength. The energy will flow through the five fingers, and the strength of lifting, drilling and turning will be enhanced.
Beginners to Zhanzhuang should first master the above-mentioned essentials. After having a certain foundation, they can then use the theory of Quan Jing as guidance. The requirements are as follows:
The scripture says: "Eagle catching Siping."
The starting hand of Five Elements and Twelve Shape Boxing is mostly "Eagle catching". The three-body posture of Zhuang Gong is also the "Eagle Catching Posture". "The eagle catches the four levels" is also the "four levels" required by the "three-body posture".
"The top of the head should be flat", that is, the lower forehead is retracted to form the top of the head and the neck is pulled out, which can not only activate the blood vessels but also invigorate the spirit.
"The shoulders should be flat", that is, the upper body should not be crooked. The shoulders should be flat and proportionate (pronounced "synthetic") to support each other so that the waist strength can be exerted.
"The forearm of the front hand should be flat", especially when the elbow is dropped and wrapped inward. The elbow socket is facing upward, so that the shoulder, elbow and hand are in a straight line, and the forearm is stretched and stretched to make the forearm "three urges" The strength is smooth and the strength is available. It not only increases the strength of drilling, but also increases the strength of falling and turning.
"The two feet should be flat on the ground", that is, the force of the tendons of the lower limbs should be mobilized to make the pile solid and stable. Avoid bringing the hind legs together with the knees or wrapping the hips, which will affect the flatness of the rear feet.
The sutra says: “One step to save oneself.”
The word “down” means “to put in”. Although the three-body pose is a single weight of three in the front and seven in the back, it requires the center of gravity of the body to be placed on the inside of the heel of the back foot. Although the upper body is tilted backward, it does not affect the overall balance. In this way, not only the front legs are flexible and easy to change, but there is strength in the virtual, so that the back legs have strong support and are ready to go.
The scripture says: "Four images."
That is, the so-called chicken legs, dragon body, bear arms, and tiger head. The requirement to achieve the "four images" is to image the special skills of each object, "obtain it from the heart and be able to realize the nature of the object", and turn it into the specialty of one's own martial arts. Use it skillfully and benefit actual combat. Although the three-body posture is static, it is precisely a pictographic meaning. It contains movement in silence and lays the foundation for cultivating these special skills.
"Chicken legs" means to learn the chicken's "independent shape and stability" and "the legs are pinched together and the shins are rubbed together". Xingyiquan has the outstanding characteristics of forward stepping and back kicking. In this way, if you practice it well and develop it over time, your effectiveness will be doubled when you use it in martial arts.
"Dragon body", the dragon has the method of searching for bones, the power of three folds, and is good at twisting and turning to display its physical strength. It is more delicate and powerful. We must learn this specialty. When standing in three-position posture, push the front knee slightly forward and buckle the back knee. In order to make the "three urgings" of the upper and lower limbs smooth and smooth, and directly promote the development of waist strength, it is very important to master and use the body strength of "Dragon Folding Body". When the back knees are buckled in, the upper body is twisted backwards, forming a posture of "seemingly upright but not upright. Seemingly slanted but not slanted", twisting the waist and keeping the legs straight, and pushing the hips forward. Only in this way can the crotch be wrapped around the waist to build up strength, the strength of the three urges can be achieved, and the waist strength can be released. The Dantian will be relieved (yin wakes up). The strength will naturally double the power
"Xiong Bang" means to imitate Xiong's " It has the characteristics of "strength of lifting the neck" and "power of hanging the shoulders". In the "Three Body Posture", "pull up the back" and "drop the shoulders" are used to straighten the neck and the top of the head. Invigorate the spirit to activate the power of blood. At the same time, he stretched his arms due to hanging of shoulders. Then the force goes through the elbows and hands, making the "three urging" strength of the upper limbs strong.
"The tiger hugs its head" is to learn the technique of "hugging the tiger's head before it pounces" and accumulating strength to be ready for action. When learning to use this technique, it is emphasized that "the elbows do not leave the ribs, the hands do not deviate from the heart, and the body follows the body when entering and exiting the hole." This is the key point of the technique of "considering the method" and "fighting method". Although the connotation of this technique cannot be seen in the static posture of practicing three-body poses. However, when the posture is released, the hand bends the forearm, the elbow does not leave the ribs, the hand does not move away from the heart, and the hand passes the heart and the hand is released from under the chin forward. This process What is used is the "tiger holding its head" technique.
The scripture says: "Five clamps."
"Jia" means that Xingyiquan breaks the convention of using bow, horse, servant, empty and rest as the main steps in martial arts. The origin of the unique "clip-scissor" power step pattern with three front and seven back legs. From a technical point of view, if you want to find the strength to practice "clipping", you must twist your waist, straighten your back hips, so that the front and back of the hips are in a line, and buckle the back knees with the tips of the knees facing forward to form a Complete "clipping" power. "Clamping and Shearing Strength" plays a decisive role in Xingyi Zhuang Gong and lower limb techniques. Its steps are smaller and single-weighted. It moves more smoothly, quickly and powerfully than traditional lunges and horse steps. This is its advantage.
The scripture says: "Liuhe."
It is the method of entering the Tao through the wonderful truth of Xingyiquan. Failure to achieve the "three combinations" of internal and external techniques means that the premise of the main point has been lost. The "internal three combinations" are "the combination of heart and mind", "the combination of intention and Qi", and "the combination of Qi and force"; the "external three combinations" are "the combination of hands and feet", "the combination of elbows and knees", and "the combination of shoulders and hips". "He", internal and external union is "Liuhe". Although the "Outer Sanhe" can be seen on the outside, it is not the upper and lower opposites, but the combination of intention, energy, strength, and movement and stillness of each three joints of the upper and lower limbs. Although the upper and lower lines are two lines, under unified command and action, the waist is used to urge the root section, the root section is urging the middle section, and the middle section is urging the tip section, and the upper and lower are combined into one force. Only when the Liuheyi Qi is integrated throughout the body can the mind and Qi return to their roots, so that the internal energy can emerge. "Inner Sanhe" is invisible movement in stillness, and it is "intention" at work. But it must be practiced on the basis of the up and down of the "external three combinations", so that the three combinations of heart and mind, mind and energy, and energy and strength can be unified. In this way, in order to achieve the harmony of up and down, and the unity of inside and outside, the whole body will be unified, and the essence of Xingyi technique can be obtained by itself. The standing three-body pose is static on the outside, but the mind is moving inside. This is seeking movement in stillness, and the mind and Qi are at work.
"The Sutra says: "Motion in stillness is called true movement. ”
“Staticness is the nature, movement is the intention”; “Staticness is the essence, movement is the function”; “Movement in stillness is called true movement, and stillness in movement is called true tranquility”. All these clearly tell us that in addition to the usual movement of movements, we must also pursue "movement in stillness". Only by knowing "real movement" can we know "meaning". In other words, only "quietness in movement" can be achieved. It is "truth", and only by knowing it can we know "nature". In the wonderful truth of form and meaning, only by knowing the "meaning" can one remain still, feel it, and then use it wonderfully to become a god. Only by understanding "nature" can one be extremely quiet and sincere, and return to one's innate nature. Only then can one be able to "take care of oneself without thinking, and respond to one's own touch" in martial arts, thereby climbing to the peak of technique.
The practice of three-body posture exercises starts from "quietness as the essence" and pursues the "function of movement". This is the beginning to lay the foundation for practicing the appearance and pursuing the "movement" in the movements. But this is not enough. We must further pursue "movement in silence", that is, "the power of inner mind", that is, the training of "mind", the inner cultivation of "spirit" and "qi", and the inner cultivation of "inner mind". The cultivation process of "Jin".
The scripture says: "It is clear that the four tips are many - essence."
Human hair is the tip of blood, the tongue is the tip of flesh, the fingernails and toenails are the tips of tendons, and the teeth are the tips of bones. tip. When the four tips are activated, the temperament and demeanor will suddenly change. You will feel energetic, bold and heroic, and will be intimidated by others. "Start up the four limbs" is actually "a feeling of intention and a gift from God", which mainly exerts the inner spiritual effect. The standing three-posture should be "quiet and dynamic", pursuing the above-mentioned "intentional" effect. However, when people practice this seemingly boring pile exercise, they are prone to have distracting thoughts, become restless, and cannot stand for a long time. This is mainly because they only stand in appearance without inner meaning, and there is no movement in silence. If you force yourself to stand for a long time, you will get twice the result with half the effort. On the contrary, when standing in the stance, there is "movement in silence", using the functions of "intention" and "spirit" to stir up the "four tips" and combine them with external movements, which will naturally multiply the momentum and spirit. If used in actual combat, it will increase the damage. The power of the enemy.
In order to stand well in the Three Postures of Zhuang Gong, you must keep in mind the above basic requirements and use them correctly. This is the premise. Then combine the requirements of "four levels", "four tips", "four images", "five clamps", "liuhe", "movement and stillness", "intention", "nature" and "qi and spirit" to exercise, and persevere. If you study it carefully, you will definitely achieve better results.
Practice has proven that it is very beneficial to do some preparatory activities that are beneficial to the waist, legs, and joints before exercising. It will not only improve the flexibility of the waist, legs, body and hands, but also enhance the effect of standing or practicing boxing. This is an exercise in which lightness, flexibility, flexibility, toughness and weight, weight, rigidity and strength complement each other and complement each other. .