Taijiquan and Taiji Waist

Taijiquan, a national intangible cultural heritage, is a kind of internal and external cultivation, soft, slow, and light, which is formed by the dialectical concepts of taiji and yin and yang in the philosophy of traditional Chinese Confucianism and Taoism, combining the changes of yin and yang and the five elements in the science of econometrics, Chinese medicine meridian and collateral studies, and the ancient guiding and exhaling techniques, The traditional boxing of the Han Chinese people, which is both internal and external, soft, slow, light and flexible. The following is my special for you to organize:.

Taijiquan pays special attention to the waist movement, the relevant writings, say a lot, such as "waist for the master", "waist for the drive", "source moving waist and spine turn the stock and arm. The source of the waist and spine to turn the arm and arm", "momentarily pay attention to the waist", etc., are said to be the importance of the waist in taijiquan movement.

But some practitioners, especially beginners, the waist movement of the understanding, not clear enough. If the body is not correct, crooked; some do not know the loose waist and loose hips; some only know the rotary arm and do not know the waist, the movement looks twisted, stiff.

Analysis of the reasons, mainly on the waist in taijiquan movement status, role and basic understanding of the cause.

First, the role of the waist movement

In summary, there are four main points:

1, the waist plays the role of bearing the top and the bottom, to maintain the balance of the body and the central role of the conduction of gravity.

It combines the upper body and lower limbs into an organic whole, and is the key to the body skills. It plays a very important role in driving the whole body and adjusting changes in movement, stabilizing the center of gravity, and promoting the power to reach all parts of the body.

Waist a move, the rest of the body has no immobility, the formation of upper limbs, lower limbs, torso coordinated movement. The upper limbs running requirements to turn the waist spinning spine, waist with arm, waist lead hand with; lower limbs running requirements to waist with crotch, crotch with legs, legs with feet.

Therefore, when playing boxing, the change of each technique and footwork must be completed by the waist flexible operation.

2. The waist plays a role in storing power.

The theory of boxing says: "The power starts at the heel, dominates the waist, sends the spine, reaches the two bladders, and is shaped in the fingers." It also says: "Palm, wrist, elbow, shoulder, back, waist, crotch, knee, foot, up and down nine sections of strength, section waist in the hair."

Jin law also emphasizes the waist shrinkage, twisting the waist with the storage of power, to Shu waist, turn the waist with the power, which is the characteristics of Taijiquan power, but also should follow the law. Therefore, the eight kinds of Taijiquan strength, although all shaped in the hands, arms, shoulders, elbows, but the source of strength are from the waist.

For example: shed strength "shed in the two arms", but mainly rely on the waist with the intention of matching the qi, issued by the strength of the frame each other, and take the opportunity to hit; stroking strength "stroking in the palm", but also by turning the waist and sitting on the hips, and lead the other party to their own side of the plate, defuse and defend against the other attack; squeeze strength; squeeze the other side of the attack, the other side of the plate. The other side of the attack; squeeze power "squeeze in the back of the hand", mainly by the lumbar spine back bow of the strength, hands and feet and into the joint force forward squeeze; press power "press in the waist attack", that is, rely on the waist power to drive the whole body whole strength, with both hands forward to the other side of the press. The above examples fully illustrate that the waist is the source of strength, as long as the waist is used properly, you can make the body force is concentrated in one point, to win over the other side.

For example: the wild horse split mane, whether the left hold right points or right hold left points, the power issued by the waist play a major role. At the same time, twisting the waist to send the shoulder can also stretch the arms, extend the distance of the attack, to achieve "an inch long, an inch strong" of the skills of the fight.

3, the virtual reality of the conversion all rely on the waist.

Sub-virtual and real is a major feature of Taijiquan, which relies on the waist to rotate flexibly and loosely. Take the two legs as an example, waist to the left, the center of gravity of the body falls on the left leg, become a support leg, left; right leg to play a supporting role, for the virtual. Conversely, the waist to the right, the right leg is solid. In this way, the two legs of a virtual and a real alternation, from beginning to end accompanied by boxing.

Because of the separation of the real and the imaginary, the force will be able to distinguish between the primary and secondary, tension and relaxation, differentiation, can be in and out of the light, loose and live, round and turn freely. It is also easy to overcome the hard with softness and dissolve the incoming force. This will enable the body to have a solid foundation and often be in a state of tranquility.

4, helps to improve health.

The waist of the left and right rotation, you can relax the abdominal muscles, pulling the five viscera and six bowels, internal gas flow, enhance kidney function, *** central nervous system and vegetative nerves; can dredge the meridians and promote the blood back to the circle, speed up the metabolism, especially for the prevention and treatment of waist and back pain, there is an obvious role.

Second, Taijiquan on the waist of the requirements

The waist should be loose, positive, sink. Boxing theory says: "waist like a wheel", "waist like a standard". The former says it is loose, the latter says it is positive. Loose, that is, loose waist and crotch, so that the waist muscles naturally relaxed, thus flexible; positive, that is, the erection of the "spine" and the coccyx to keep straight; sink, is the collapse of the waist, that is, the waist and hips slightly down, so that the gas sinks into the dantian, the two feet strong, the lower plate is solid, soft, with a rigid, showing a solid internal strength.

To do all this, the waist posture is naturally correct, you can achieve the "body shape waist top", "support the eight sides", "the abdomen is loose and quiet gas Tengran" point. Otherwise, if the waist is not correct, the coccyx will not be able to be correct, not only is not elegant, and easy for people to control. At the same time, God will not be able to penetrate the top, the force is bound to be unable to send from the waist, but also can not do the whole body.

As the masters said, "There is no opportunity to gain momentum, the disease will be in the waist and legs to seek." Therefore, the body oblique, curved waist, twisted buttocks, etc., are in the "internal boxing 14 taboos" list.

Three, five waist training

To give full play to the role of the waist, we must deal with five issues:

First, strengthen the waist flexibility exercise.

This is the basic skill of martial arts, but also the key to practicing good taijiquan. The main method:

1, front bend waist.

Two feet side by side, legs naturally straight. Raise both palms up, then bend your upper body forward and down. Keep both hands on the ground as much as possible. If possible, also hug your legs.

2. Bend back.

The upper body is tilted back as far as possible so that the waist is bowed back. The size of the bending angle depends on the individual.

3. Left and right side bows.

Two feet open. Take the left side bow as an example, the left hand inserted into the waist, the right arm through the top of the head in an arc to the left shoulder direction to extend the drape, the waist to the left side of the flexion bow. The right side bow is in the opposite direction.

4. Turning the waist is also called dumping the waist.

Two feet open, two arms straight up, then waist and hips slightly rotated to the left, two arms with the momentum to the left, up, right, down, flip around. Then use the same method to rotate in the opposite direction, around the circle. Rotate both arms to maximize the amplitude of the ring, but should be natural, not stiff.

5, turn the waist cloud wheel.

Two feet open. Do not move in place, make left and right cloud hand style several times.

6, right and left waist twisting and turning.

Two feet side by side, two hands into the waist. The waist and hips to the left behind the twist, strive to see the right heel, and then to the right behind the twist, strive to see the left heel. Regardless of which side of the twist, are required to be upright, straight waist, lifting the top of the crotch, two feet shall not move.

The above six methods are all carried out with the hip joint as the axis. As a result of the activities of the waist and hips, enhance the lubrication of the lumbar spine joints, the muscles will be more flexible, more elastic, waist strength will be greatly improved.

Second, the upper body must remain upright and natural.

When practicing boxing, the virtual collar top strength, chest and back, sinking shoulders and elbows, spine straight. Not forward and backward, left and right skewed. Regardless of how the limbs move, it is necessary to do shoulder and hips together, the top of the head, torso to the tailbone, always keep in a vertical line.

The upper body is correct, but also for the waist to create the conditions. Otherwise, you can't straighten your spine, and you can't hold your back.

Third, the waist rotation amplitude, waist force should be appropriate.

The waist should rotate around the longitudinal axis of the body in a straight line up and down from the Hundred Points to the Haiyin Points. In order to turn light and free, coherent and round appropriate. The movement is smooth and not stagnant.

The lumbar region is a microscopic joint, consisting of five vertebrae shallow plane up and down the line. Turning amplitude is too large, easy to cause dislocation of the upper and lower vertebrae connecting line dislocation or damage to ligaments. In this way, not only will the limbs be weak and unable to move, but also will directly affect the health of the body.

Particularly some older friends, muscle atrophy, elasticity decreased, osteoporosis, joint ligaments degenerative changes. Therefore, the exercise must be appropriate for the person, according to the strength, not forced.

Fourth, the waist must be rotated with the hips and shoulders to follow the rotation.

Waist, hips, shoulders, three have echoed the relationship. The waist and hips are closely linked to the top and bottom of the waist and hips, and often move each other during movement, waist circle, hip circle and walk.

Shoulders and hips together is one of the "outer three" of Taijiquan. Shoulders should also be required to rotate with the waist and hips. So that the shoulders, hips and waist are in and out. In this way, the body up and down together with the rotation, natural flexibility, center of gravity stability, but also to facilitate the internal force through the waist turn, smooth to the end of the limbs.

Can't twist the waist alone and crotch motion, or crotch motion and waist motion. At the same time, it should also be combined with sinking the hips, converging the buttocks and bending the knees. In this way, it is conducive to the sinking of the qi into the dantian, the center of gravity falling, the upper virtual and lower solid, and more conducive to maintaining the waist positive.

Fifth, the size of the footsteps, the height of the fist frame should be moderate, appropriate.

The footsteps are too large, commonly known as the old footsteps, too small, to give full play to the role of the waist are unfavorable. Too small, the waist of the rotation is also small, is not conducive to collapse waist, drop crotch and internal gas sinking, but also not conducive to attack and defense; too large, it is in and out of the release of the spirit, easy to be passive and lose momentum.

The frame is high and low, mainly depends on the degree of knee bending: knee bending is shallow, the frame is high; the opposite is low. If too high, the step is small, the waist of the rotation is also small; too low, the center of gravity is sunken, the two legs are easy to double, the virtual reality is not clear, in and out can not be improvised.

Therefore, the footsteps in the exercise must be stretched, under this premise, its size should not be before, after, meet and send quite, turn flexible appropriate. Always maintain the same height, not up and down. In this way, you can collapse your waist, drop your hips, and rotate flexibly. It is conducive to both skill and fitness.