(1) Proficient routines and clear postures
The so-called "taolu" refers to the whole set of Taijiquan. The so-called "posture" refers to the movement structure of each frame. At the beginning of the school, it is mainly important to be proficient in routines and correct in orientation. At the same time, due attention should be paid to the norms of posture. After a period of practice, the routines have become proficient, and at this time, it is necessary to focus on the correct posture, so as to generate internal qi and exert the effect of fitness and technical attack. Now it is divided into two aspects, and I will talk about the practice methods and precautions at this stage.
1. Movement is in the stillness, and stillness is in the movement. To practice Chen's Tai-level boxing, it is necessary to maintain a clear mind and eliminate all internal and external interference. Only in this way can it be conducive to constricting the internal qi and inducing agitation. The "Treatise on Fist" says: "Quietly cultivate the spiritual root and qi and nourish the spirit." The so-called "root" is the root, that is, the kidney. Traditional Chinese medicine believes that "the kidney is the innate root", which contains the yuan yin and yang, and is the driving force of the human body's life activities. "Stillness nourishes the roots", that is to say, only under the condition of pure consciousness can it contribute to the vigor and collection of kidney qi, so that the five organs are healthy, the internal qi is abundant, the gods are nourished, and the movements are vigorous.
2. Pay attention to your body. Beginner Tai Chi should not be too demanding, too hasty, just like learning to write, can be written horizontally, vertically, point, hook and other strokes, combined into a square. Beginner boxing, the body only requires the head to be natural and upright, upright, and impartial. As long as you can do a good lunge, virtual step, open step and close the step, you can know the direction, as for the inevitable problems, such as picking the shoulder and elbow, filling the chest, breathing, trembling hands and feet, etc., should not be investigated. However, the direction, angle, and sequence of the operation must be absolutely correct, and strive to achieve a soft posture and be generous and compliant.
Insist on practicing about 10 times a day, and you can master the routine in two months. At this time, it is necessary to further consider the action requirements, from head to toe, one move and one momentum to correct. Slow down the speed of the movement as much as possible to help you figure out whether the movement is correct or not. Stick to it 10 times a day and practice for another period to pass this stage and move on to the second stage.
(2) Adjust the body and relax the whole body
The so-called "body method" refers to the principle of the requirements for all parts of the body when practicing boxing. To adjust your body, you must first work on relaxation. In order to loosen the joints and stretch the muscles and pull the bones, you can choose to practice some movements, such as "King Kong Pounding", "Covering the Hand and Humerus Boxing", "Swinging the Foot and Falling Fork", etc., but try to relax and do not use clumsy force.
There are two main reasons for these problems: one is the lack of understanding of the meaning of "relaxation"; the other is that the support of the legs is not enough, and it is difficult to relax. "Fist Theory" says: "The body must be upright." It's good to be surrounded by nature. That is to say, the practice of the routine frame should be based on the body and body. The term "upright" also has two meanings: one refers to the position of the trunk, limbs and head, that is, the body is impartial, and the other is to maintain a relative balance of the body in a crooked situation, such as the upward and downward movement when starting a step. The so-called "relaxation" means that with the support of the legs, all parts of the body are naturally and harmoniously loosened, and the qi sinks into the dantian. At the beginning of the school, due to the lack of understanding and attention to these problems, coupled with the shallow skills, the above problems will inevitably occur. You can overcome the above problems by increasing the number of times you practice boxing, lowering your body, increasing the amount of exercise, and doing some single-leg or double-leg squat exercises and standing piles. At the same time, pay attention to loose hips, bent knees, round crotch, and keep standing upright. With the growth of leg strength and the relaxation of the body, the chest, back, ribs and diaphragm can sink naturally, the qi in the body can be coordinated to rise and fall, the breathing is natural, the lung capacity is enhanced, and the problem will be eliminated.
This stage of practice takes 3 to 4 months. By then, the posture has been adjusted, the posture has been basically correct, and with the improvement of the quality of the practice, there is a feeling of internal qi activity.
(3) Dredging the meridians and inducing internal qi
The meridians are all over the body, connecting the internal organs and the outer muscle surface, so as to communicate the upper and lower surfaces of the human body, and are the channels that regulate the operation of the body and internal qi. "Qi" is the subtle substance that constitutes and sustains the life activities of the human body, and it is an extremely tiny material particle, which is difficult to perceive intuitively, and can only manifest its existence through the human sensory organs according to various changes in things. The sources of qi in the human body are as follows: first, the essence of the innate parents, the second is the essence of the water valley that is metabolized by the food and drink, and the essence of the body is generated through the comprehensive physiological functions of the spleen, lungs, and kidneys. "Fist Theory" says: "The qi is the foundation of life, the meridian, the path of qi, and if the meridian is not passed, the qi will not work." He also said, "With my own vitality, run my body", "With the form of luck, I will penetrate in one breath." It shows that qi is its own inherent primordial substance, and only when the meridians are unimpeded can it be induced and agitated to achieve a single qi penetration, so as to produce the effect of disease prevention, fitness and technical attack.
As mentioned earlier, in the later stage of the stage of "adjusting the body and relaxing the whole body", there is already a feeling of internal qi flowing in the body, and I am also interested in practicing boxing. But this feeling is like a wave, which comes and goes, and sometimes disappears. After a while, there will even be nothing at all. This is due to the poor flow of qi through the meridians, the unfavorable operation of the qi machine, and the poor internal qi attraction. Therefore, in this stage of the exercise, it is necessary to focus on the guidance of the mind, under the command of the brain consciousness, to use the mind to move the form, so that the internal qi runs through the joints. If there is anything wrong, you can adjust your body by yourself, and the strength shall prevail. Practice at a slow pace, not fast. One move and one style should be energetic and focused, lively and non-sluggish. The appearance should be consistent with the internal qi consciousness as much as possible. In this way, after further practice for a period of time, the internal qi will be naturally unblocked, and the stiffness and clumsiness will be slowly overcome, and gradually reach the point where the whole body is accompanied and continuous, and the internal qi will produce regular drumming according to the requirements of the fist, so as to achieve a full flow of qi.
(4) The combination of form and gas is like a ring without end
The so-called "form" refers to the body, that is, the external manifestation of the fist movement. "Qi" refers to internal qi. From a medical point of view, "form" and "qi" are unified, interdependent and mutually useful. The "Treatise on Boxing" says: "With the heart and qi, you must be calm, and you can be restrained into the bones." And he said, "Fortune with your spirit, and make sure that you obey the order." It is required that every move and every potential should pay attention to the intention of inducing qi, using qi to luck the body, going with the flow, and urging the appearance. Through the repeated practice of combining form and qi, the internal qi will start again and again, like a ring running in the body for no reason. Strive to achieve, the whole body is consistent, the inside and outside are integrated, the shape is driven by the internal qi, a movement is all around the body, a static is all quiet, dynamic and static opening and closing, ups and downs and rotations, all go with the flow. In the process of practice, if a certain part of the body and hands, inner and outer parts are not coordinated enough, a contradiction will arise in a certain part, which will affect the penetration of internal qi, so that it is difficult to combine the spirit and the body. For example, the speed of the action is slow, and the position and angle of the body are not mastered enough, it is difficult to adapt to it, and in the practice of the routine frame, there will be scattered phenomena such as slow body, fast hands, and unfollowed eyes, and the movement is not coordinated. As the saying goes: "If you can't reach your hands, you won't be able to hit the enemy, and if you reach your hands, you'll be like destroying grass." Illustrate the importance of the combination of form and qi and the obedience of the body and limbs.
At this stage of practice, we should focus on the combination of mind and body posture, that is, the heart, mind, qi, and form, so that the internal qi can be connected in one breath. At the same time, it should be understood that the opening and closing of a certain part is a local manifestation of the opening and closing of the whole body, and the general problems of the whole body can also be reflected from the local reaction. Therefore, when adjusting a partial posture, it is important to pay attention to the overall adjustment, so as to achieve the unity of mind and energy. The specific manifestations of this stage are: skin swelling, finger numbness, heel heel heel, and a feeling of heaviness.
(5) The whole body is consistent with each other inside and outside
The meaning of "the whole body follows, the inside and the outside arrive" refers to the formation of a complete movement system throughout the body. Chen Changxing in the "Ten Essentials" cloud: "Tai-level boxers are ever-changing, invincible, although the momentum is not overwhelming, but the strength is one." The so-called one, from the top to the foot, has internal organs, muscles and bones, skin and flesh outside, and hundreds of limbs. This exposition specifically expounds the overall performance of the whole body, the consistency of the inside and outside, and the overall performance of the whole body.
At this stage, when the inside and outside of the body are consistent, although the internal qi has penetrated, it is very weak. When practicing boxing, a little carelessness or improper exercise (such as excessive fatigue or poor spirit) will affect the flow and operation of internal qi. In the previous stage, if there is a contradiction between the body, hands, inside and outside, it can be solved by adjusting the body method, so that the posture is compliant and the internal qi is connected. At this stage, it is not allowed to solve the problem by adjusting the body method. At this stage, it is required to follow the whole body and urge the appearance with internal qi. If the gas is not enough, the appearance will not move, and when the air arrives, the shape will move with the air. Walk with your heart and move your body with your spirit. Every move and every potential, the qi is initiated by the dantian, the five internal organs are walked, the layman's skin is hairless, and the body is returned to the dantian, winding back and forth, and the circle turns freely. The action is based on the winding strength of the silk and the internal qi as the control, forming a complete movement system. "Winding silk energy" originates from the kidneys, starts in the dantian, spreads all over the body, everywhere, all the time, overflows in the four bodies, infiltrates between the hundreds of remains, reaches the four ends through the nine orifices, increases the internal qi endlessly, and makes the internal strength converge into the bones. Stretching muscles and strengthening bones, qi and blood circulation, digestion and diet, dispelling diseases and prolonging life, all have the effect of winding silk and internal strength. "Winding silk and tying strength" is the essence of Chen's Taijiquan.
During this period, in addition to insisting on practicing the boxing routines every day, you can combine the practice of pushing hands, so as to experience the strength of sticking and squeezing, and correct the correctness of the boxing movement. You can also practice cannon hammering several times a day to enhance endurance and explosiveness, and practice knives, guns, swords, sticks and other equipment to test the coordination of hands, eyes, and body steps. In this way, when practicing boxing, you can do it without thinking, without doubt, unexpectedly, inside and outside, and follow the whole body. Fully grasp the requirements and movement rules of Tai Chi.
Through this stage of practice, you already have the ability to self-correct, and you can break away from the teacher's guidance and avoid detours. If you continue to study deeply, you will gradually enter the mysterious realm. Chen Xin said: "If you don't know the reason, you can delay the master, if you don't know the road, you will visit a good friend, and if you can't understand the road, you can't do it all the time, and then you can't do it all day long, and then you can't stop it, and you will come for a long time." ”
(6) Stabilize the foundation and enrich the internal qi
The so-called "stabilizing the foundation and enriching the internal qi" means that on the basis of the previous stage, it is necessary to further stabilize the lower plate in order to promote the fullness and fullness of the internal qi. "Fist Theory" cloud: "The root is solid and the branches and leaves are glorious." "Cultivating its roots will be self-growing, and moistening its source will flow and veins will grow." Practicing boxing is the method of Bacon Runyuan. The "root" referred to here has the meaning of root, that is, the next plate. "Fist Theory" cloud: "The lower plate is stable, and the upper limbs are natural and light." The so-called "lower plate" refers to the lower part of the body, "legs", "relying on the support of the legs, based on the two feet, the crotch is round, natural and calm." On the other hand, we say that the tide "fundamentally" refers to vitality. The vitality is stored in the kidneys, and the kidney qi is full of energy, which is the "fundamental solid". The so-called "moistening its source", the source refers to the root, that is, the source. Yuan Qi is the foundation of all qi, rooted in the kidney through the dantian, endowed with congenital, also known as the innate foundation, the root of the five internal organs. The kidneys hide the Yuan Yin and the Yuan Yang, the Yuan Yin to nourish the Yin of the five organs, the Yuan Yang to nourish the Yang of the five organs, the Yang of the whole body to be warm, the Yin to be nourished, so the vitality is vigorous, and in turn it helps the kidney Qi and fills the dantian. In this way, mutual benefits are repeated, so that the root is solid and the source is flowing.
After the above stages, a complete sports system has been formed around the body when practicing boxing. However, it is not appropriate to be natural and delicate in terms of breathing. In stages 1 to 4, due to the stiffness and uncoordination of the movement posture and the incompatibility of the internal qi and appearance, it is not possible to require the movement to cooperate with the breathing. In the fifth stage, although the whole body accompanies the whole body and the internal and external integration is consistent, it is difficult for the movement and breathing to cooperate when the movement accelerates, changes rapidly, or is fast and slow. At this stage of practice, as the quality of the practice improves, the movements and breathing must be closely coordinated. It is important to note that the form of abdominal breathing at this stage is the opposite of the medical form of abdominal breathing, which is to do reverse breathing. Under normal physiological conditions, people's breathing patterns and processes are completed by the lungs, pleura, intercostal and internal muscles, and septal muscles. The main performance is chest breathing, and it is completed with the cooperation of abdominal muscles. In the case of thoracic organ lesions, the abdominal breathing is compensated for the increase and enhancement of abdominal breathing due to the restriction of thoracic breathing. This movement of abdominal breathing is manifested as the diaphragm contractions, the abdominal organs move downward, the intra-abdominal pressure increases, and the abdomen protrudes outward, and the diaphragm relaxes during exhalation, the abdominal organs move up and back into position, and the abdominal wall converges. The "abdominal reverse breathing" in Tai Chi is the opposite of the above. It is manifested as inhalation, lower abdomen adduction, diaphragm rise, dantian qi rises from the lower abdomen, stomach naturally bulges, chest naturally expands, lung capacity increases; exhalation of lower abdomen protrudes, diaphragm descends, internal qi sinks to dantian, stomach and chest naturally calm. Due to the rotation of the waist and kidney, the combination of qi sinking dantian and dantian internal rotation is consistent. The coordination of breathing during exertion is done with a short inhale and one exhale.
After the breathing is consistent, in addition to the normal routine exercises, some auxiliary exercises should be practiced. For example, practice standing piles, use big horse steps, lunges, and ding steps, insist on 20 minutes before and after practicing boxing, practice stable pile steps, breathe qi, develop strength and endurance, practice shaking poles, use ash poles with a diameter of 6-8 cm and a length of 3 meters at the back tail, and shake 100 times a day by blocking, holding, and piercing. In addition, it is necessary to draw out the strength of the single momentum in the fist style separately to increase the accumulation of power under the condition of a solid foundation and full internal qi.
(7) Sensitive sense of touch, knowing and knowing the other
At this stage, the main thing is to practice the ethereal of the whole body, the sensitivity of the body's skin and limbs, that is, the stress reflex of receiving information transmission and taking action. As the person who practices Tai Chi progresses, this stress reflex process also intensifies, until the receiver of information is like lightning and the stress reflex is like thunder. The reflex activity of the human body is based on a reflex arc and consists of five basic parts: receptors, afferents, nerve centers, efferent nerves, and effectors. To put it simply, the reflex process is carried out by a certain stimulus received by a certain receptor, and the receptor is excited, and the excitement is transmitted to the nerve center by the way of nerve impulses, and the excitement is generated through the analysis and comprehensive activities of the nerve center. The excitation in turn travels through specific efferent nerves to the effector. This phase is mainly about practicing reinforcement to speed up this reflex process. To practice this kind of kung fu well, it is necessary to use the full internal qi as the mainstay, so that the internal qi fills the dantian, permeates the whole body, from the internal organs to the meridians of the internal organs, and to the skin without hair, and all parts of the body are like electricity, and the sense of touch is extremely sensitive. Only when fighting can we do it: "If you are in a hurry, you should respond urgently, and if you move slowly, you will follow slowly". "He moved slightly, he has moved first, and the last to come first."
At this stage, you should still practice the routines and auxiliary skills according to the previous section, and you should also often practice pushing hands to compete, and in practice, exercise listening and spiritual strength, and combine the upper and lower strength of the body. When practicing boxing, the gong should be adducted, and the performance of qi walking outside and the appearance of winding silk strength are also celebrated in adduction and contraction. That is, the practice method from the large circle to the middle circle. Boxing exercises should be done slowly and gently, with smooth stretching. Chen Fuyuan said: "It is advisable to be slow when learning, slow is not dementia, practice is fast, fast can not be confused; This exercise is the "quick and slow" stage. After accumulating for a long time, you can be as quiet as a mountain and as urgent as lightning. Just like archery, slowly pulling the bowstring to open the full moon, gathering the back of the bow, loosening the bowstring, and the arrow is fast, powerful, and extremely fast.
Later in this stage, it can be done: the eyes are like a cat catching a mouse, the movement is like a soaring eagle, the body is light and agile, the consciousness response and the touch of the skin and limbs are very sensitive, the movement is unintentional, and the inspiration is born unconsciously.
(8) Gain the opportunity to gain the momentum and give up the people
"Opportunity" is to take advantage of the most appropriate time. "Gaining momentum" means getting a situation that has been turned on by others. "Giving up oneself to others" means to give up oneself in order to obey others, to resolve with obedience, and not to resist or resist. The other person controls my hand (joint), I use my elbow and shoulders to dissolve, I control my elbow and shoulder, I use my chest and waist to dissolve, and I control my chest and waist, I use my crotch and arms to dissolve. Chen Xin wrote in the "Single Whip" trend: "The head and tail of the blow are full of spirit, the head of the tail is connected, the middle blow is the head and the tail is moving, and the upper and lower sides are buckled like a bow ......." It vividly illustrates that we should follow each other all over our bodies, change our hair and phase change, and give up our lives from people and resolve them with them. The so-called "striking people with force" or "splitting a thousand pounds in four or two" is to use the mechanical principles of levers, pulleys, centrifugal force, centripetal force, friction force, etc., to make the opponent's strength add to the opponent's body, and to knock down the opponent with my small force.
This stage is from the middle circle to the small circle. "Boxing Theory" cloud: "If you want to practice boxing well, unless the circle practice is small." At this stage, the shape is required to be relaxed and natural, and to stretch and be generous. The internal strength is like flowing water, continuous. The application of the strength is changed from the inside, and it is difficult for ordinary people to see. The manifestation of these internal forces in the body is like a stream of heat flowing from the dantian, and with the guidance of consciousness, from the root to the tip, from the inside to the outside, it continues to spread throughout the whole body. Every moment there is a feeling of swelling of the skin, numbness of the fingers, heels of heels, hanging of the top of the fists, heaviness of the dantian, and hot bladder. When facing the enemy, we should gain the opportunity to gain momentum, give up our subordinates, and take winning people as the standard, and it is better to not see the form.
(9) The body is like gunpowder, and it is ready to fire
"The body is like gunpowder, and it is ready to fire when it moves" is the form of technical attack in the stage of full and full internal qi. This section is the basic successful stage of Tai Chi, the kung fu has basically reached the balance of rigidity and softness, the skin around the body is full of internal qi, and it has a strong rebound force. As long as the other party's strength is added to my body, it is like gunpowder seeing fire, and it will be baked.
Reaching this level of kung fu, Zhou Feng has become a mixed circle inside and outside, just like the image of Tai Chi. In this abundant Tai Chi circle, there is pure true qi as the foundation, there is vigorous functional qi as the driving force, and there are 12 meridians connecting the inside and outside, so that under the effect of the agitation of the mind, all the external power cannot be added to itself. Not only can it not cause the whole of this mixed circle Taiji to be destroyed in the slightest, but because of the infinite power of the Taiji's internal qi, it produces a powerful rebound effect, so that the attacker can get the opposite effect. It's like hitting a ball, the harder you go, the higher it jumps. The other is the spherical sleek effect of Tai Chi mixed with the circle, when an external force touches its body, it will be like a rotating ball to lead it into the void. For example, when Chen Fake was teaching boxing in Beijing, his disciples said that Master Chen had a crossbow on his back (the crossbow is the rebound force). One day, Fa Kegong said cheerfully to a few curious disciples, "Come, you will know when you touch it." As he spoke, he stood facing the wall, and asked the two strong apprentices to hold their backs respectively, only to hear the sound of "ha", and the two of them were more than 2 meters away. Fake Kegong stood tall and did not move at all. Then he asked the apprentices to hit him, but not only could not hit him at all, but he sent the apprentices more than 3 meters away without moving his feet. This shows that when Tai Chi's internal qi is abundant, it can "be hit by where and where, I don't know where and where it is hit."
At this stage of practice, in addition to maintaining a proper amount of exercise, mainly to cultivate the essence, Chen Xin said: the heart is the master of the body, the kidney is the origin of life, must be pure heart and few desires, cultivate its fundamental place, no damage. The root is solid and the branches and leaves are glorious, everything can be done, and Si is the most important. The so-called "pure heart and few desires", "cultivating its roots", "no damage", etc., all show that at this stage, more attention should be paid to: calmness, tranquility, and refinement. You can only cultivate what you don't have, and you can't cut down what you have. "Su Wen Ancient Theory of Innocence" says: "If you look at nothingness, your true qi will come from it, and your spirit will be introverted, and your illness will never be safe." Leisure and less desire, peace of mind and not fear ......"
(10) There is no way to change, and the gods and ghosts are unpredictable
"There is no way to change, and the gods and ghosts are unpredictable", which describes that boxing has reached the realm of simmering and reaching the peak. The changes in movement and the performance of the technique are difficult to see and unpredictable. The mysteries are all in it. People don't know me, but I know people.
At this stage of boxing, Kung Fu has matured, superb, infinite mysteries, gestures, can balance yin and yang, eight sides support; internal qi has reached the skin, between the hairs, although the external force has not touched the skin limbs, touch the hairs that are felt, and then the energy is released, the power is infinite. Chen Xin has a poem praising the clouds: "God Mumu, the appearance of the emperor, the weather is chaotic, the void spirit has one heart, Vientiane hides the five aggregates, silent and immovable like a fool, who knows that yin and yang are combined in this body, let him be difficult to approach in all directions, even if there is that brave and fierce, suddenly invaded, the one who poured, the one who fell, the unpredictable god, and more, it is difficult to go, it is difficult to enter, such as standing on the round stone is unstable, it is really precipitous, regret is inevitable." There is no other way. As long as the kung fu is pure. It all relied on one opening and closing, and swept away the army of thousands of people with one stroke.