Sun-style Tai Ji Chuan Teaching: Gong Zhuang's Practice Method

Sun-style Tai Ji Chuan is a traditional boxing of Han nationality, belonging to one of Tai Ji Chuan schools, which was created by Sun Lutang, a native of Wanxian County, Hebei Province in the late Qing Dynasty. On the basis of Wu's Taiji Biography, it was created by absorbing the footwork of Xingyi Boxing, the agile posture of twisting the eight diagrams palm and two boxing methods. Next, I will take you to learn Sun-style Tai Ji Chuan teaching: Gong Zhuang's practice method. Welcome to read.

Gong Zhuang's practice

? Infinite type? Practice method: the starting point is facing the square (facing the east in the morning), the body is upright, the hands are drooping, the shoulders should not be forced downward, the drooping should be natural, and the feet are in the form of 9O degrees. Don't grab your toes and twist your heels. The legs are straight and bent, and the body is like standing in the desert. There is no restraint in hand and foot movements, and the body and mind are unknown, but the nature of nature is very popular. My heart is empty, there is nothing to think about inside, nothing to see outside, and there is no sign of stretching and walking back and forth. The scenes inside and outside the body, such as running water under the eaves in rainy days, seem straight and curved, like bathing.

What's above? Infinite type? Practice method. This kind of exercise is to restore learners' natural nature and stimulate the source of innate qi. Martial arts is just a form of stretching and exerting one's personality to the maximum. So what? Infinite type? It is the mother of all forms and the foundation of all laws.

? Three poses? Practice method: put your hands together, raise your head and stretch your left leg forward. Slowly separate your hands, push your left hand forward and pull your right hand back, as if tearing cotton. The left hand is straight out, but it is not high enough to reach the extreme. The big finger should be flat with the heart, the arm should be straight and bent, but the wrist should be flat to the elbow. Pull your right hand under the navel of the lower abdomen and sag at the root of your thumb, close to the lower abdomen. The left foot and the left hand should rise and fall together, and the hind foot still does not move. The five fingers of the left hand and the right hand are open and cannot be closed together. The big finger of the left hand should be horizontal, the index finger should be extended forward, and the jaws of the left hand and the right hand are semicircular. Look at the tip of the left index finger. When you relax, pull your shoulders together and your hips together. This is the combination of shoulders and hips. The elbow is drooping, not exposed, and the back elbow is bent inward, without dead bending, but it should be as complete as a half moon. The knees are buckled inward and cannot be exposed, but the elbows and knees are connected. The heels of the feet are twisted outward and cannot be exposed, which corresponds to the mutual pulling of the hands, that is, the hands and feet are combined into one. It's called the outer triad. Shoulder to elbow, elbow opponent, waist to hip, hip to knee, knee to foot. The body is still upright and cannot be skewed from side to side. If the mind is stable, then the mind is harmonious. If you want to concentrate, you will be kind. Qi should be naturally popular with the form of the body, and you can't fight it with your heart, so qi and force are integrated into one. In this way, yin and yang are combined into one, and the top and bottom are connected, and the inside and outside are one, which is called Liuhe. Although the clouds are consistent, they are actually consistent inside and outside. That is, yin and yang become one, and the power within the three-body is born from this.

Above? Three poses? Practice method. The function of this formula is to make people fit inside and outside and cultivate internal strength. Three-body rebirth everything? It is actually the general organ of boxing. But it should be noted that the first approach? Three poses? At this time, the hind legs are extremely difficult. At this time, it is especially necessary to persist. The more difficult it is, the more calm it will be. The more relaxed you are, the more you should hold your hind legs tight. You shouldn't move your center of gravity forward so that your front legs can share it. Keeping a calm mind, relaxed form and calm face when struggling is the key to mastering this pile, and it is also the most difficult for learners to do.

How to practice Tai Ji Chuan's kneepads?

First, do more activities to exercise your knees and constantly strengthen them.

You should always exercise by carrying weights, rotating and massaging. The first is standing piles. Boxing proverb: One stop is better than a hundred practices. ? Legs are bent when standing in a pile. While strengthening the legs, it also strengthens the knees. Second, do more knee rotation exercises, such as squatting up and down, opening and closing rotation, left and right rotation, squatting and so on. , enhance the vitality of the knee. The third is to rub your knees and massage. You can massage and roll your knees after getting up, before going to bed and when you are in leg press. Whether rotating or massaging, it should be gentle and slow. Let nature take its course, not too fast or too hard, so as not to cause harm. Doing this often can keep your knees in good condition and prevent diseases.

Second, when practicing boxing, it is very important to turn your knees reasonably and properly.

We can pay attention to the following aspects: First, grasp the height of practicing boxing. The boxing ring can be divided into three types: high, middle and low. You should choose the right height according to your age, physique and health. Knees are not too hard. Never blindly imitate and pursue a low profile. Beginners should not bend their legs too deep. They must step by step, do what they can and gradually decline. Generally speaking, the legs are bent by 20. ~30。 Suitable. The second is to master the direction of bending your knees. When you hit Tai Ji Chuan, you should always change your direction, turn around and look around. You should take your waist as the axis, follow up and down harmoniously, rotate three-dimensionally, and keep the same direction, just like a rotating crane used in construction. As a part of the body, the knee should naturally coordinate with the whole body and rotate with the rotation of the waist and legs. The bending direction of the knee should always be consistent with the toe direction in order to be smooth. Need to constantly and timely swing, buckle your feet and make adjustments. This is not the case in our common situation. The knees are straight forward, but the feet are tilted to the left and right: the waist and legs are twisted, but the feet are still motionless. Feet and knees run in opposite directions. Knees will distort. After a long time, they will get sick. Third, the knees should keep turning during boxing to reduce the pressure in the real changes. Tai Ji Chuan's greatest feature is that every part of his body and every joint are constantly winding under the drive of his waist. Nothing moves? Just like on a bearing: just like running water, everything is moving. So should the knee. Especially slow training, it takes a long time to be relatively still. If you are really still, pressing your knees will not only increase the pressure on your knees, but also do not meet the requirements of boxing to be static and dynamic. Therefore, no matter how fast or slow you practice, you should keep your knees dynamic, and relieve stress and burden in constant rotation. Another feature of Tai Ji Chuan is the distinction between reality and reality. With the continuous shift of the center of gravity, the pressure on the knee changes from small to large, from large to small, that is, from loose to tight, from tight to loose. When the real leg is stressed, the virtual leg should be fully relaxed and let the knee rest, and vice versa. In this way, during the rotation rest, the knee is not only exercised, but also overburdened and seriously injured. The strength of the knee is getting bigger and bigger, and the function is constantly improving, so it won't hurt any more.

Third, we should pay attention to protecting our knees.

The knee is both in a critical position and very fragile. Especially the elderly, due to calcium deficiency and osteoporosis, are more prone to injury and pathological changes. Therefore, in addition to strengthening exercise in a positive way and reasonable operation, we should also take good care of it at ordinary times. There are thirty fears about knees: fear of cold, fear of wind and fear of wet. Cold, wind and dampness are the three main causes of knee diseases, so try to catch fewer colds, get less wind and get less contact with cold water. Sweating in summer, after sleeping at night, to prevent cold wind blowing; The temperature is low in winter. To prevent colds, we should increase or decrease clothes in time. Knee pads can be used for protection. Old people had better tighten their trouser legs to avoid catching cold. In short, exercise and protection should be carried out simultaneously, and attention should be paid to ensuring the health of knees.