陈氏二十四式太极拳图片图文

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太极拳详细教程_24式太极拳详细步骤_太极拳步骤教学视频/

传统武术太极拳练习的五个阶段太极拳是一门要求人们客观、辩证、一分为二地对待事物、问题、分析问题、解决问题的科学。 它是一种建立在万物与万事万物既相互对立又相互统一的哲学基础上的思想认识。 我们把这种对事物的思想认识称为太极思维。 吴式太极拳是太极思想与人体动作相结合的具体体现。 它是人体科学辩证的运动过程。 在这个运动过程中,处处、每时每刻都蕴藏着气势,体现了人体阴阳的转化、虚实的平衡、刚柔的平衡。 武术太极拳的训练注重整体身法和气势,要求手脚居中正直,放松自然,虚实分明,上下贯穿,四面支撑。 。 它对形体技巧的要求极其严格、极其细致、极其微妙、极其精彩,无一不符合人体的科学要求和规范。 正如乔松茂先生所言:“……它将拳术、力学、指导、传统科学地融为一体,哲学为一体。” 一切读书人只能严格遵守身法——挺身而立,全力体现这种风格和特点,从学气到变气;从变气到行行流畅;从行气到用武。艺术;源自武术,运用到无畏无惧、所向无敌的精神状态,是一个功力逐步提高、一步步完善、成长的过程,必须在正确的指导下,通过自己的不懈努力,逐步提高。师父的一言一行,不仅仅是简单的身体锻炼,更重要的是内在的精神淬炼和身心合一,其外在姿态符合力学的科学原理,其内涵机制是渗透着人体机能的运动规律,其姿势与拳击如出一辙,练习走姿就像是喝咖啡或陶醉美酒,只要坚持按要求锻炼,就可以形成太极拳。气身功,一定能达到强身健体、强身健体、御敌、精于功力、祛病延年的功效。 武术太极拳的练习原本是没有阶段的,或者准确地说,它的阶段是相互贯穿的,无法明确区分,是一个逐步完善的过程。 为了让学者们容易掌握,也让初学者有一个大概的框架,我将根据我的个人经验,分五个阶段来讲解功法的练习过程,以便同修们参考和指正。

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第一阶段:掌握武术架子阶段。 这个阶段属于打基础、学习武术框架的阶段。 主要注重武术架子的名称顺序、仪容标准、姿势准确。 每个动作都必须保持直立。 直立,顾名思义,就是在行走练习时,身体要保持正直、居中。 不要前倾、后倾、左倾、右倾、挺胸、挺腹、弯腰。 吴式太极拳的立心,是指头顶的百会穴与支撑腿的脚后跟,上下串成一条垂直于大地的直线。 从外观上看,它的身体看起来略微向后倾斜。 学习吴式太极拳时,必须牢牢掌握重心,掌握直立的要求。 气势必须振奋精神,抬头,挺身。 必须有八方支撑的气势。 必须用你的眼睛和思想来了解敌人的情况。 面对变化,要顺从、无私。 初学者不可能一下子掌握这一点,也无法一下子纠正长期的习惯动作。 这是一个努力的方向。 只要你练拳,就必须时刻提醒自己坚守最基本的一点“站直”。 你必须注意每一个动作,保持冷静,仔细思考,当你认为姿势正确时,再做下一个动作。 学习拳架时,一定要努力把动作衔接好。 挺拔而立,不偏不倚,气势有逆天逆地挺立的气势,犹如一棵能承受千斤压力的挺立之树。 如果一开始练拳的时候不挺直身体,不仅打不出好成绩,而且对以后功夫的提高也会产生很大的影响,或者永远无法取得好成绩。达到武术太极拳的高超功夫。 为什么不挺身就练不了拳法呢? 因为如果不这样做,你就无法上下贯通,就无法直立,就没有八面支撑的气势。 你的身体形状不符合力学原理; 从身体内部来看,身体受力不均,气血运行不能很好的协调。

而且,因为身体倾斜,会不知不觉地消耗掉不必要的体能,这样连自身的稳定性都成了问题,那还谈什么防敌呢? 俗话说“低头弯腰不好学”就是这个道理。 当你开始学习拳击时,你必须像学习书法一样写楷书。 必须一笔一划,横竖竖直,有棱有角,姿势规矩。 手脚要紧贴身体,不要自行伸缩。 尽量保持身法,站姿正确。 在前提下练习,不要马虎。 飞潮流要有走潮流的效果,走货架要有走货架的效果。 刚开始的时候,在规则之内感觉手脚僵硬、不灵活,但只要坚持身法,坚持练习,慢慢就会形成习惯,为下一步固框打下良好的基础。 因此,初学者必须慢慢练习武术太极拳。 只有慢慢地,他们才有时间静下心来领悟,用心去领悟和掌握拳架所需要的身体技巧。 这种练习方法看似有些严格,需要付出很大的努力才能学会,有一种束缚感,进步也有些慢,但这种严格的练习方法却是以后能够掌握拳法的基础。 如果一开始不注意姿势的准确性,不保持身体正直,不严格遵守身法,一开始就想快快努力,结果就会本末倒置,以后你的进步就会很慢。 故有“差之千里,差之千里”之说。 学拳易,改拳难。 第二阶段:换框阶段。 这是巩固框架、锤炼自我的阶段。 所谓改变姿势,就是在拳击练习中纠正自己不符合拳击理论要求的姿势,使之端正。 这个阶段是第一阶段学习技巧的延续。

在学拳的第一阶段,如果你学得慢一点,学得仔细一点,掌握得好一点,身体问题少一点,那么这个阶段就会省一点力气; 如果前一阶段学得比较慢,比较粗糙,只是在学习拳法的时候大致磨平了,所以这个阶段需要一点一点的修正。 无论如何,改变自己的态度是一个长期而艰难的过程,也是修行自律的一个胶着阶段。 这个阶段就像逆水行舟。 只有坚持不懈,才能渡过这一关。 我们必须在长期的实践过程中逐渐克服我们的潜意识。 不断出现的不符合吴式太极拳科学规范的习惯性动作。 在练习的过程中,还是要慢而不是快。 你要把握重心,全身心投入,时刻细心体会动作的变化规律。 特别强调注重每个姿势的体验,用心感受姿势是否正确。 你还可以对着墙上的大镜子观察自己的一举一动。 不要低头观看动作,这样会影响拳架的气势和完整性。 对于每一个动作,首先要问自己:身体是否直立? 重心把握得好吗? 整个身体协调吗? 你做了足够的虚拟和实际动作吗? 你是否遵循了每个动作的开始、维持、开始和结束的步骤? 身体和脚的位置是否正确一致,如有差异,立即纠正。 重复这样的练习,尽量有的放矢,时刻注意,行走过程中注意情况,以自己的重心为轴为根,折叠变换,连贯协调,不脱节。中间,更别说在水架上行走了。 就这样,一个人的身功逐渐形成全身。

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第三阶段:架子阶段。 这是把架子逐渐纠正、固化为“我们都是一家人”的架子的阶段。 此时,拳架动作比较流畅,每一个动作、身法都符合吴式太极拳“立身正中”的要求和规范。 太极拳的基本动作一直保持着。 站直,手脚动作完美,练功如长江之水,绵绵不绝,绵绵不绝。 上一个动作的完成,既是下一个动作的基础,又是下一个动作的开始。 全身就是一家人,上下相随,起落得当,开合有序,虚实同时,能量完整而有力。 在走气的整个过程中,切忌让气顺利,精神松懈。 要用尽全力、全神贯注,以势随行,逐渐增强练拳力度。 这个阶段需要多练习、多练习、精炼、精炼。 ,炼化灵魂,炼化敌人的意识。 为了找到自己想要的感觉,这个阶段还是要慢慢来。 在缓慢中找到武术的意识和感觉。 由于长期训练了听话的拳架,可以为下一步的武术打下基础。 坚实的基础。 第四阶段:武术阶段,拳架变得流畅后,就不用再为矫正架子而烦恼了。 这说明你的身法已经完全达到了武术太极拳的要求。 “立正”不再只是一个词,而是成为自己的一个好习惯,一切动作、动作都符合拳击的原理。 这个阶段,还是要坚持按照武术太极拳的要求来练习。 此时的训练方法应逐渐将精力转向增强敌情。 一举一动都问问自己,我该如何应对对方强大的攻击? 怎样才能遇见并战胜对手呢? 也就是说,对方进攻时,我该如何使用太极拳呢? 利用身体技能捕捉敌人并控制对手。

到了这个阶段,你做架子的时候,一定不能把谁当自己人,用自己的力量去制敌。 与人争斗时,必须将对方视为无人,你的力量就会压倒性的。 正如我的前任李一社先生所论述的:“如果我自己安排得好,当有人碰我的时候,我就不会动丝毫,我会顺势而为,顺着对方的力量,他就会倒下。”出去。” 这句话非常形象。 它是高超功夫和时间的象征。 敌人互相争斗的真实感受和写照。 “自己安排好”,一方面是指运用得当,另一方面是指运用得当。 另一方面说明你有实力去安排好。 这是因为经过长期的练习,你的身法端正,重心稳定,功夫完美。 试想一下,用自己长期练习形成的八面支撑的力量和刚柔相济的太极拳体来迎击来袭的敌人。 什么是你不能安排的? “只要有人碰我”,就是对方轻轻碰我。 我呢,内心就像触电一样警觉。 “我不动半点”,就是外表不动,让对手认为我不警觉,但内心却在调整迎敌。 这里的“不动”并不是说我不动,而是表面上看我不动,但里面我根本不动。 但他的动作却有足够的力量,采取行动抓住对手的重心。 “趁势”,因为之前的“不动”麻痹了对手,所以在时间准备上我领先于对手。 我已经偷偷地捕捉到了对方的重心。 此时,对方的气势已经没有了,而他自己的气势却还没有发觉。 情况。 这个时候我就能明显的让对手感觉到他的重心完全被我控制了。 试想,对手的重心都被抓住、控制了,还有什么是解决不了的呢? 所以“压对方的劲”,我用八面支撑的中心冲力,对连自己重心都控制不了的对手施加压力。 对手感受到压力和威胁后,自然会本能地反抗,但当他想反抗却无法反抗的时候,他的身体就变得僵硬,而这种僵硬的势头来了,我就顺着势头出卖,所以“对方”一边掉下来”,对手和我的分配一起被卖光了。

整个武术过程是客观的、形势发展的必然结果,而不是主观假设和强行的结果。 这是按照对手告诉你如何战斗的结果,而不是你想要如何战斗的结果。 这就是太极拳武术的美妙之处。 第五阶段:无畏无敌的心境阶段。 这是高超功夫的最高境界。 这一阶段的到来,是前四个阶段的体现。 到了这个阶段,就不需要掌握拳架,跟着拳架走,怎么控制。 敌人在身法和意识上下了功夫。 也就是说,自卫和防卫已经是良好的习惯和潜意识的本能行为。 这并不是说这个时候就不需要练气功了。 此时练功有一种清爽无私的状态。 古拳谱曰:“一日练功,一日成技”。 又曰:“日久而精,技艺愈精”。 如今的做法,已不是原来时刻遵守规则的做法,而是一种更高的境界。 遵循规则和打破规则来练习,打破规则并按规则来练习。 这句话的意思是说,在练习或者实战的时候,一定要守住身心,放开精神。 虽然放手了,但身法永远是太极身法,也就是古拳谱上说的全是“气”。 这里所说的“气”是一种气势,是精神性的。 它不是指一般意义上的呼吸或空气。 它是一种感觉,而这种感觉是看不见、摸不着的。 拳击没有方向,跟随身心。 此时的拳术已不仅仅指狭义的拳头概念,而是广义上的整个太极拳身法。 浑身都是拳,打到哪里,就打到哪里,一心一意,气势强劲,劲头集中。 遇敌有吃心,真正形成内固精神、外达轻松的上乘功夫。

习练武术太极拳不仅使人功力高超,延年益寿,更重要的是可以陶冶情操,改变性情,使人遇事平和从容,有重生之感,提高素质。的生活。 总之,传统武术太极拳主要注重身法。 只有练好太极拳体功,才能成就高超的武术太极功。 要想练好太极身法,就必须牢牢掌握“站直”这一基本要求,这一要求贯穿于太极拳动作的始终。 记住,没有“端正”,就没有四面八方的支撑,更谈不上阴阳虚实的转化、刚柔的分配。 因此,习练太极拳的人必须牢记这一要点,牢牢把握。 只要遵循这个要求,就能一步步到达成功的彼岸,领略太极拳艺术的魅力。

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太极拳十要第一章:组织事物。 事物有分则必合,分则必合。 世界的各个方向,都有很多属于自己的地方的东西。 丝丝万千,凡事汹涌都有其本源。 一书可以散万种,万事可以合为一书。 学拳无非就是这个通则。 太极拳练习者千变万化,始终具有旺盛的能量。 气势虽然不强,但能量却是统一的。 所谓一是从上到脚。 内有脏腑、骨骼,外有皮肉,肢骨相连。 就其一而言。 当上面的部分想要移动时,下面的部分就会跟随它。 下半身要动,上半身就引导它。 当上部向下移动时,中部会做出响应。 当中间部分移动时,上下部分将随之协调。 里外相通,前后相需。 ,所谓一致性就是我们所说的! 但不必强求,而是要快点做。 那一刻,它一动,如龙如虎,竟电闪雷鸣。 那时,安静、寂静、深邃,所在之处,稳如泰山。 它是静止的,静止的,​​表面或内部没有任何混乱或担忧,它根本没有移动,没有前后左或右的犹豫或拉扯,几乎就像水一样流下来,没有办法控制。 火机若从内部攻击,就捂不住耳朵了。 不用费心去思考,不用费心去提建议,只要诚实、出乎意料即可。 积蓄力量,靠日积月累,功劳,靠久练而成。 关圣门一贯之学,必须加强多闻,学物得知,威能成功。 知无难易,功德只能自进,不可忽视。 别着急,跟着步骤,一步一步,全身的肌肉、关节相连,上下表面相连,连接起来并不难。 散者合,散者合,肢骨皆合。 。 第二章 气 天地间没有一去不返的人,也没有永远笔直无弯的东西。 事物有它的处理,它们的力量也有它的回报。 这是古今中外从未改变过的原则。

常有人讲打,也讲气。 夫为一之主,岂可分为二? 所谓二是呼吸,呼吸就是阴阳。 打不能没有动作,呼吸不能没有呼吸。 呼为阳,吸为阴,升为阳,落为阴,阳气上升而为阳,阳气下降而为阴,阴气上升而为阳,阴气下降而仍为阴。 这是阴阳之分的原因。 什么是浊度? 上升者为清,下降者为浊,清者为阳,浊者为阴。 但以分离来说,则是阴阳,以浑浊来说,统称为气。 气不能无阴阳,即人不能无动,鼻不能无呼吸,口不能无出入,故而单独对待。 然而气一分为二又合一。 那些决心走这条路的人不应将此视为一种限制。 第三章 妇气三节 妇气源于躯体,躯体节节十分复杂。 如果我们逐节讨论它们,它的目的远远超出了拳击的目的。 但如果我们把它分成三段,我们可以说它分为上、中、下三段。 ,或根部、中部或尖端。 就身体而言,头为上节,胸为中节,腿为下节。 以头面部而言,额为上节,鼻为中节,口为下节,胸为上节,腹部为中节,丹田为下节。部分。 就腿而言,肩是膝关节,膝是中关节,足是末关节。 就手臂而言,肩是基关节,肘是中关节,手是末关节。 就手而言,腕为根节,掌为中节,手指为尖节。 如此看来,也就没有讨论的必要了。 然而,从上到下,各分为三部分。 要查明,既然三节不是所处,即意所在,上节不清,无根据无本源,中节不明,充满虚空,下节则不明晰,充满空虚。部分不清楚,具有颠覆性。 必须出生。 由此看来,我们怎能忽视身体的三个关节呢? 气的启动,应从末梢开始,其次是中节,最后是根部催动。 如果把这些放在一起,那么从头顶到脚底,四肢骨都是一节。 我们怎样才能有三个部分? 怎么三节各有三节啊!

太极拳详细教程_24式太极拳详细步骤_太极拳步骤教学视频/

第四章:四个技巧超出了正文的讨论,然后讨论四个技巧。 丈夫的四尖是身体的其余部分; 论体者,初不如此;论气者,亦少闻。 但击打是由内而外,气是从身体、毛尖起的。 身体是空的,但不是真实的; 如果它们在尖端不动,它们是真实的但仍然是空的? 不能说啊! 如果手指和脚与身体的尖端和耳朵特别相关! 但还达不到尖端的尖端。 什么是四端? 关于头发的一件事是,头发未列于五界之中,与四身无关,因此不足以讨论。 然而,头发是血的尖端,血是气海。 即使我们谈气不考虑头发,但谈气还是很重要的。 它不能以血液为基础带来活力; 如果不是基于血液,那一定也和头发有关,头发? 黔中易彦音R? 舌为肉尖,肉为气之仁,气不能行于肉尖,即气不足,故舌必欲催。牙齿,但肉尖就够了。 至于骨头的末端就是牙齿,腱的末端也叫指甲。 气生于骨,通于筋。 不到牙齿,就是不到骨头的末端,不到指甲,就是不到筋的末端,就够了。 必要的话,牙齿必须穿透筋,铠甲不能穿透骨头。 如果能做到这一点,那么四次射击就足够了。 四窍足,气自足。 怎会有弱而不适合、强而弱的弊端呢? 第五章:打五脏以表气,以气表气。 五脏是由五脏所成,也就是说,元气是由五脏所产生的。 五脏实际上是生命之源、元气之本,名为心、肝、脾、肾。 心属火,有炎症之象。 肝脏属木,形状弯曲。 脾属土,有清廉之功; 肺属金,有遵守法则的能力。 肾属水,有滋润下身的功能。 这和五脏腑的意义和气一模一样,都是相互配合的。

这世上凡是谈论拳击的人,一定都离此不远。 它位于肺经所在的胸内甬道,肺为五脏腑的中心。 所以肺经动了,其他脏腑却不能动。 两个乳房之间是心脏,肺部拥抱并保护它。 肺的下方、膈的上方,是心经所在。 心为王,心火动,相火皆令; 两乳之下,右为肝,左为脾,背十四节为肾,腰为两背基,为先天数。 首先,它也是五脏六腑的根本; 故肾充足时,金、木、水、火、土皆显其元气。 这是关于五个内脏器官的部分。 不过,五个内脏各有各的位置,体内发现的也各有专长,只是位置太多,很难一一描述。 关于身体连接的地方,中间部分属于心脏,窝部分属于肺,骨头部分属于暴露部分。 筋之间的连接处属肝,肉厚的部分属碑。 思其义,心如猛心,肝如箭,脾之力无穷,肺经位置最灵活,肾气行得快。 就像风一样,是那些掌管者才能体验到的,而不是那些能够用文字和墨水将它耗尽的人。 第六章 三大工会和五内脏都清楚了,我们再来说说三大工会。 所谓三合,就是心与意的合、气与力的合、筋与骨的合,这就是三个内台。 手足合,肘膝合,肩肩合,此为三外合。 若左手与右脚相连,则左肘与右膝相连,左肩与右肩相连,右肩与左手相连。 头与手合,手与身合,身与步合,哪一不是外合。 心与目相合,肝与筋相合,脾与肉相合,肺与身相合,肾与骨相合,志不内合。 不过,这可以从变化的角度来看。 反正。 无动无不动,无和无散,五脏百骨皆包含其中。

第七章 六进 现在我们知道了三种组合,那么还有六进。 那些进入第六层的人在哪里? 头为六阳之首,为全身之主。 面部特征和骨骼都反映了这一点,即背对着背,头部必须向前移动。 手为先锋,根本为肩。 臂不进则手不进;臂不进则手不进;臂不进则手不进。 手臂也必须前进。 气聚于腕,脏腑在腰。 If the waist does not advance, it will be discouraged and unrealistic. This is why the waist is more valuable than the advancement. The mind runs through the whole body and moves in steps. If the mind fails to move forward step by step, it will be ineffective; therefore, it must make progress. And what goes up left must go right. If you go to the right, you must go to the left. There are six advancements in total, and these six advancements are not the ones to be bullied in the most powerful place! The key point is: before it progresses, the whole body has no intention of moving. With one word, it advances, and the whole body is unified without any pulling. This is the way of the six advancements.

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Chapter 8: When a Shen Dharma warrior attacks the enemy, it all relies on the help of Shen Dharma. How does Shen Dharma hold up? Vertical, horizontal, high, low, advance, retreat, reverse, side. If you are vertical, let it go and never return. When it is horizontal, manage its strength, develop without blocking. If it is high, it raises its body, and its body has the meaning of growth. If it is low, the body will be suppressed and the body will have the shape of gathering and tightening. When you advance, you advance, take advantage of your strength and move forward courageously. When retreating, retreat, quicken the energy and turn around to support the situation. As for looking back and looking behind, the back is the front. Look sideways to the left and right, you dare to be evil to me. But do it without being rigid. The strength and weakness of a lady depends on her own organization, sometimes vertically and sometimes horizontally. The vertical and horizontal changes due to the situation, and cannot be generalized. There are sudden highs and sudden lows, and the highs and lows can change at any time. How can we stick to one theory? Sometimes it is better to advance rather than retreat, and to retreat is to discourage one’s energy. Sometimes it is appropriate to retreat, that is, retreat, and retreat to encourage advancement. This is to solidify the advance, even if it retreats, it actually helps it to advance. If you turn around and look back. And then I don’t realize it’s the last thing. Look sideways to the left and right, but do not realize that they are left and right. In short: the present eye changes in the heart, and those who grasp its key points are the original bodies. If the body is forward, the four bodies will move without life. If the body is timid, all the bones will be in darkness. Shen Dharma can be ignored. Chapter 9: Footwork Today’s limbs and bones are mainly responsible for movement, and the actual movement is based on steps; steps are the foundation of the whole body and the hub of movement. Use the reason to respond to the battle and fight against each other. And the reason why he is the mainstay of his body is Bu. Adaptability lies in the hands. And the reason for the transfer of hands lies in the steps. Advancing, retreating and turning sideways, how can non-steps be used as an opportunity for agitation? How can non-steps be used to express the wonders of change? That is to say, observation is in the eye, change is in the heart, and if you are obsessive and ever-changing, it is not necessary to be forced to follow orders, but to do it without force. The movement is unintentional, the inspiration is unconscious. When the body wants to move and steps, it is thought to be around. When the hands are about to move, the steps are already urged by it. It is not expected but it has already happened. Don’t drive it but just drive it. It is said that if you want to move, you will move down. Then, it was called 椤! And the steps are divided into front and back, and those with positioning are called steps. Those who have no position are just steps. Just as the front steps forward, the back steps follow, and the front and back have their own positions. If the front step is the back step, the back step is the front step, the previous step is the back step, the front step, and the back step is the front step and the back step, the front and back also have their own positions. In short: beating to judge the situation and grasp the key points is the step. Whether you are alive or not depends on your steps, and whether you are spiritual or not depends on your steps. It’s a big step! Chapter 10 The purpose of Gangroufu boxing is just Qi and momentum. However, qi is strong and weak, and force is divided into hard and soft. Strong qi depends on the hardness of the force, and weak qi depends on the softness of the force. The strong one uses the power of a thousand jun to suffocate a hundred jun, and the soft one uses the power of a hundred jun to break a thousand jun. Jun is more powerful than skillful, and it is the reason why it is divided into hardness and softness. However, hardness and softness are divided, and their functions are also different. The limbs are activated, and the Qi movement is familiar with the outside, while the inside is still and steady, with strong momentum. The Qi is trapped inside, and appears light and soft on the outside. Use hardness without softness, and without softness, you will not be quick. You must use softness without hardness. Without hardness, you will not be able to push quickly. When hardness and softness are combined, you will stick, swim, connect, follow, soar, dodge, fold, empty, squeeze, squeeze, and suppress. 这一切都很自然。 Hardness and softness should not be used selectively, and force should not be neglected.

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Several Tai Chi internal skills training methods: On the steps, the feet should be shoulder-width apart, the soles of the feet should be flat, and the lower legs should be vertical and at 90 degrees to the thighs. Your back should be straight, your whole body should be relaxed, your mood should be calm, and you should enter the practice state. 1. Foot breathing method, also known as “heel-raising breathing method”, or “heel-breathing method” for short. How to practice: Lift your heels. Pay attention to your heels. Lift your heels gently and slowly (at this time, you will feel your lower abdomen turning up). Forget about turning your heels and think about your big toes, and gently and slowly lift your big toes (at this time, you will feel your lower abdomen turning down. Lower abdomen Turning up and down is called inward turning of the Dantian, also known as turning the river and stirring the sea.) Then forget about the big toe and try to lift the heel, and then lift the big toe. Repeat this exercise 9 times. When you lift your heels, you inhale, and when you raise your big toes, you exhale. This is called heel breathing. It is a high-level breathing method. Most people breathe through their mouth and nose. The ancients said: “The holy breath comes from the heel, from the heel to the top of the head in one breath.” When the heel is lifted, the Du pulse rises, and when the big toe is raised, the Ren pulse falls. Its health-preserving effects are self-evident. Martial arts function: When the hands are young, the heel is lifted when holding someone, and the big toe (referring to the front foot, empty foot) is raised when sending someone away. 2. Testicle movement practice method: Pay attention to the testicles. The testicles should be pulled upward gently and slowly (at this time, the Jianjing acupoint and Huantiao acupoint will feel closed). Then relax the testicles (at this time, you feel that both Jianjing and Huantiao points are open). After that, lift it up again, release it again, and practice this 9 times. For women, the Huiyin point is also lifted and loosened. Or you can move the nipple (the part inside the black circle). The testicles belong to the Qiao pulse (yin Qiao, Yang Qiao), and the Qiao pulse controls the rise and fall of the human body. Physical use: When doing the “Golden Rooster Independent” posture, raise the testicles, and release the testicles when doing the Pubu Down posture.

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3. Fetal Breathing Method (Navel Breathing Method) Heart training method: Pay attention to the belly button. Tuck in your navel and pause. Release your belly button and pause. In this way, you can close and relax again and repeat the exercise 9 times. Feeling: When the belly button is closed, it feels like the left and right kidneys are opening to the left and right sides. When the belly button is released, it feels like the two kidneys are closing. The navel is the Shenque point, which connects the internal organs. This method is also a way to exercise the internal organs. Martial arts application: When pushing hands, close the navel when holding someone, and release the navel when sending someone away. 4. Practicing the labor breathing method, place the palms of your hands one foot apart on your knees, extend your fingers and protrude your palms, exhale, and then inhale through labor with your empty palms. Repeat this exercise 9 times. Feeling: When doing Laogong breathing, Yongquan is also breathing simultaneously, because the palms, soles and soles are connected to each other. Martial arts application: When pushing the hand to send people, you should spread your fingers and raise your palms to exert force. When grabbing the tendons and closing the pulse, you should use your empty hands to penetrate the fingertips and the nails to penetrate the bones. Fitness function: The ten fingers are connected to the heart, and the fingers are connected to the internal organs. When practicing the palms, you are also training the internal organs. The hands are the external expression of the human brain. Training the fingers also exercises the human brain. The brain is a key health care part of the human body.

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5. Breathing method of the tip of the nose and the middle part of the nose Method for training the mind: Think of the tip of the nose, then think of the tip of the nose, then think of the tip of the nose, and then think of the middle part of the nose. Repeat this 9 times. Feeling: When you think about the tip of your nose, you feel that your lung lobes are opening. When you think about your philtrum, you feel that the Dantian in your lower abdomen is full. Think of the tip of the nose as inhalation, think of the middle of the human body as exhalation. Fitness effect: Practicing this method can refresh the mind and open the mind. Martial arts function: When pushing hands, when holding someone, think of the tip of the nose; when sending someone, think of the middle of the person; if you think of the middle of the person, the Qi will be long; if the Qi is long, the kung fu will be long; the difference of one second between the length and the short will determine the outcome. 6. How to practice the Eye Clear Breathing Method: Close your eyes (look at the root of your nose), open your eyes (first look far away, then look at your ears, look at your left ear with your left eye, look at your right ear with your right eye, even if you can’t see it). Then close your eyes and look at the root of your nose (look at it even if you can’t see it) and then raise your eyes again. Retract and release like this, and practice 9 times. Feeling: When you close your eyes, your wrists and ankles are weak; when you open your eyes, your wrists and ankles are strong. Health care effect: Practicing this method can adjust the refraction and visual field of the eyes, improve the blood circulation in the eye area, and enhance the function of the optic nerve. The eye area is also a holographic area for internal organs, so this method is also beneficial to internal organs. Martial arts application: In pushing hands, when sending someone to move forward, keep your eyes open, and when holding someone back, keep your eyes closed.

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7. How to practice the top-center rotation method: Pay attention to Baihui acupoint. As soon as you feel Baihui (deqi feeling), then turn to the right, front, left, and back along the four corners of the body to rotate three times (mind rotation), and then reverse After three rounds (ie right, back, left, front), I finally turned to Baihui point and then forgot about it. Think about Jianjing, Quchi, Hegu, the tips of thousands of fingers, and move your fingers. 完毕。 Function: (1) Cultivate the feeling of lifting the head (the feeling of hanging the head and holding the head with virtual strength). Can make the body balanced and stable. (2) Cultivate the habit of hitting people with head and hands together. 8. Practice method of acupoint response method on the limbs: Think of Laogong on the right, then think of Yongquan on the left; think of Quchi on the right, think of Yangling on the left; think of the right shoulder well, think of left ring jump; think of left shoulder well, think of right ring Jump; imagine Zuoquchi, then think of Yangling on the right; imagine Zuolaogong, then think of Yongquan on the right; imagine Zuoquchi. Turn to the right Yangling; imagine the left shoulder well, turn to the right ring jump; imagine the right shoulder well, turn to the left ring jump; imagine the right curved pond, turn to the left Yangling; imagine the right Laogong, turn to the left Yongquan… …In this way, the acupoints on the large joints of the limbs cross and echo left and right, repeating back and forth 3 times. Function: Open the acupuncture points of the limbs, cultivate the mental habits of internal and external three-in-one, and enhance the sensitivity of conditioned reflexes. When pushing hands, the up and down follow each other, the inside and outside are in harmony, and the whole body is like a string, which combines and consolidates the energy to enhance the striking effect. The above eight methods are all mind training. Sharpen your knife and cut firewood, develop habits in daily life, and react naturally in defense in times of war. When the time comes, just take a method that feels good to you, and don’t worry about everything. It should be noted that “if you get one, everything will be finished.” One method replaces all methods. Replace ten thousand thoughts with one thought. Maintaining the status quo. “When one sleeps alone, everything is silent.”

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