Basic skills of Wudang martial arts
Basic skills include main contents such as leg work, waist work, shoulder work and pile work. Leg gong shows the flexibility, flexibility and strength of the legs; Lumbar gong shows waist flexibility, the ability to coordinate the control of upper and lower limb movements, and the kung fu of body technique; Shoulder gong shows the flexibility of the shoulder joint, the size of the range of motion, and the strength of the kung fu; Pile gong shows leg strength and breathing kung fu.
Leg work
1. Positive leg press
In the face of an object of a certain height, the left heel is placed on the object, the toes are hooked, the legs are straight, the hands are pressed on the left knee, or the left foot is grasped with both hands, and then the upper body is raised and the waist is vibrating forward and down, touching the tip of the foot as much as possible with the top of the head. Alternate legs.
Key points of learning: straighten your legs and press your chest straight.
2. Side press the legs
The right leg supports standing, the left foot is placed from the side of the body to a certain height of the object, the toes are hooked, the right arm is raised, the left palm is standing in front of the chest, the legs are straight, the waist is upright, the upper body vibrates downward to the left, and the vibration pressure should gradually increase until the upper body side falls on the left leg. Alternate legs.
Key points of learning: straighten your legs, open your hips and stand up to your chest, and your upper body is completely sideways.
3. Vertical fork
Straighten your legs straight and forked in a straight line. The left leg lands on the ground on the back of the back and the toes are upturned; The right leg is on the ground in front of the ground, the instep of the foot is buckled to the ground, and the arms are raised flat on the palm side. Alternate legs.
Key points of learning: stand up at the waist and chest, and stand on the knees with heavy hips.
4. Side press the legs
5. Moving legs
The right leg is straightened and supported, the left leg is lifted at the knee, the left hand is on the knee, the right hand is grasping the left foot, and then the left foot is extended forward until the knee joint is straight and the outside of the left foot is facing forward. Alternate legs.
Key points of learning: straighten your legs, stand up and straighten your chest, and be hooked by the toes of your legs.
6. Servant step to press the leg
The right leg is fully squatted on the knee, and the whole foot is on the ground; The left leg is straight to the left, and the toes are buckled inward; Grasp the instep of both feet with both hands and form a left servant step; Straighten your waist and press forward with a left turn. Alternate left and right steps.
The main points of learning: straighten your head, squat with one leg, straighten the other leg, and press your feet against the ground.
7. Split cross fork
The legs stretched straight to the left and right sides and sat down in a straight line, and the inside of the legs landed on the ground. The arms are raised horizontally on the palms.
Key points: Hip joints are fully open, stand up and chest
8. Move the legs sideways
The left leg is straightened and supported, the right leg is lifted from the side of the body, and the right hand is wrapped around the right heel through the inside of the right calf, straightening the right leg and hooking the toes. Alternate legs.
The main points of learning: straighten your legs, stand up at the waist and chest, and stand upright and stable.
Waist power
1. Lean forward
Stand side by side, with ten fingers crossed, straight arms up, palms up; The upper body leans forward, straightens the chest, slumps down, and touches the ground with both hands as best it can. Then release your hands, use your hands around your legs, hold your heels, and try to keep your upper body and face close to your legs.
Key points of learning: straighten your legs and straighten your knees, and when your upper body is leaning forward, straighten your chest, collapse your waist, and retract your hips.
2. Shake your waist
Standing in a step, the arms are straightened forward, with the waist as the axis, the upper body does forward and backward flexion and waist swinging, and the arms are also shaken.
Learning points: straighten your legs, relax your waist, raise your head and straighten your chest when you throw back, and the waist swing is compact and elastic.
3. Shabu waist
The feet are open, slightly wider than the shoulders, the upper body is leaning forward, with the hip joint as the axis, and the arms are extended downward to the left front. Then swing your arms and flip the loop forward, to the right, backward, and then to the left with the upper body. Alternate between the left and right waists.
The main points of learning: straighten your legs, take the waist as the axis, flip around the circle, and be smooth.
4. Lower back
Stand shoulder-width apart with your legs open and your arms straight up; Bend your back, look up, stand up, and your body is bridge-shaped with your hands propped up.
Key points of learning: stand firmly with both feet, straighten the knee joints as much as possible, bend back to the top of the waist, and keep your heels off the ground.
Shoulder work
1. Shoulder press
In the face of an object of a certain height, the feet are shoulder width apart, the upper body is leaning forward, the crossbar is grasped with both hands, the head is raised and the chest is raised, the waist is collapsed, and the downward vibration is forced.
Key points of learning: straighten the legs, loosen the shoulders, shock the force, and concentrate the force point on the shoulder.
2. One-arm loop
Stand with a left lunge, your left hand on your left knee, and your right arm on the shoulder axis to make a straight, counterclockwise loop of your straight arm. Alternate arms.
Key points of learning: straighten your arms, relax your shoulders, and make a circle around your feet.
3. Wrap your arms around your arms
Stand in stride, with the shoulder joint as the axis, and make a straight arm loop around the two arms, respectively, forward and backward. Alternate around the loop clockwise and counterclockwise.
Key points of learning: body integrity, arms straight, shoulder relaxation, coordination and smoothness around the ring.
4. Cross the arms around the ring
Stand in a step, with both arms straight up, the left arm with the left shoulder joint as the axis, and make a clockwise circumference forward and down; At the same time, the right arm is axised by the right shoulder joint and is counterclockwise looped backwards. The arms alternate between clockwise and counterclockwise.
Key points of learning: body integrity, arms straight, coordination and smoothness around the ring
Thank you for watching, learn more and practice more, you will definitely get the real essence!
I am auspicious canglang, regularly update the knowledge of Traditional Chinese medicine, nutrition and other aspects, if you like, you can pay attention to me, exchange and learn from each other.