The following is a kind of pile mentioned in the Lu structure that I collected. Personally, I think it is very good. I also got a lot of inspiration from it in my own pile training. You can learn about it and I hope it can be useful to you. it works.
The positive formula is the most basic and important static formula in the Lu structure (commonly known as the stance). It is the fundamental method to improve the quality of human life and obtain the six-sided overall Hunyuan force. Other static and dynamic All forms follow this principle and essentials, and Hunyuan Li is the foundation of other advanced martial arts. Therefore, beginners should pay great attention to it and practice hard.
(1) Training method
1. Posture
Open the left leg outward, parallel to the feet, toes forward, and the inside of the feet can accommodate both shoulders The width is wide, the knees are slightly bent, the arms are bent at the elbows, and the elbows are pushed outwards, as high as the chest; the two forearms are also at the chest level, the two palms are raised, the palms are slightly rotated forward relative to each other, and the ten fingers are naturally separated and raised with the palms Stretch in the direction of the body, with the tiger's mouth rounded, the palm of the hand concave, the back of the hand convex, the upper body as a whole leans forward about 65 degrees, the center of gravity of the upper body (the pit of the heart) falls vertically on the midpoint of the line connecting the toes, and the whole body feels like it is being pulled up, as if it is suspended in the air. And stand.
2. Essentials of various parts of the body
(1) Head
The head should be upright and slightly upward, which means being condescending and eyeing the tiger. The Baihui point on the top of the head should be It means shrinking, and the face is relaxed and quiet. If you want to maintain your health, you can make your upper eyelids droop from the outside, and your eyes will converge so that your eyes don't overflow; if you want martial arts, you can keep your eyes fixed in front of you (fixing your eyes, conveying the essence of your eyes). The nose can breathe, and the mouth is naturally closed. It is advisable to concentrate and listen quietly.
(2) Neck
The chin is retracted, the cervical spine is slightly straightened back and upward, and the neck is straightened to straighten the acquired physiological curvature.
(3) Shoulders
Shoulders should be relaxed naturally, avoid shrugging, and then brace outwards to relax the shoulder tendons outwards, and at the same time slightly internally rotate the shoulders Descending, the clavicle is slightly extended forward and abducted.
(4) Elbows
Put your elbows outward to the left and right sides, and keep your elbows slightly lower than your shoulders in space.
(5) Wrist
Open the fingers, and the palm is slightly concave, which means that the tendons on both sides of the wrist are naturally stretched, and the ligaments of the wrist and palm are also naturally stretched. Slightly tighten, and the space position of the wrist should be on the same slope as the shoulder and elbow from the side.
(6) Chest
The chest should be slightly adducted, the pectoral muscles should not be tense, the chest and abdomen should be relaxed, and the xiphoid process of the sternum should be lowered.
(7) Back
The two blades open outwards from left to right, the spine becomes kyphotic and extends upward at the same time, correcting the acquired physiological curvature of the spine.
(8) Waist
The waist must be upright, the lumbar spine should be straight upward, the buttocks should be adducted and sit back slightly, so that the overall spine is upright, and the sacrum should be drooped. Do not draw it forward.
(9) Hips
The vertical line on the outer side of the upper body should not be aligned with the two hips, and the upper body should fall on the inside of the two hips.
(10) Knees
Grasp the ground with the ten toes, and hold the soles of the feet empty, so that the spring has the meaning of upward suction. The heels touch the ground lightly, and the weight of the whole body is controlled by the soles of the feet and The toes bear the weight, the knees should not bend beyond the toes, the knees should be lifted up and forward, and the patella should be retracted to prevent the knees from simply bending and relaxing downwards, causing the body weight to simply press down.
(11) Feet
The ten toes are stretched out and twisted close to the ground, the center point of the heel touches the ground, and the center of the foot is slightly arched.