Brief introduction of Shaolin kungfu Yizhichan
First, an overview of Shaolin Kungfu Yizhichan
There are many schools of Qigong in China, each with its own strong points in practice methods. The methods of China Qigong are not only different between different factions, but also different within the same faction, even different from person to person. This is a rich historical portrayal of China Qigong with a long history, and it is also a * * * synthesis of the regional environment and the unity of man and nature.
? An inner strength refers to Zen? Kung Fu is a unique acrobatic skill of Shaolin Temple in China and Fujian. It's one of the 72 unique skills of Shaolin, and it's an expert skill of Shaolin. After hundreds of years and more than a dozen dynasties, it has been continuously refined and enriched, and has become a superior achievement method in martial arts. It is not only different from the general Shaolin kungfu, but also different from the general Zen forest kungfu, including kungfu, kungfu and kungfu. Strong? 、? Attack? Unique portal of equal achievement method. ? An inner strength refers to Zen? There are many skills and strange training methods. Although training does not emphasize quietness and intention, it is particularly strict with the correctness of posture and the order of movements. It can dredge channels and collaterals, regulate qi and blood of human body, balance yin and yang, and coordinate the functions of viscera, thus playing the role of eliminating diseases, strengthening body, improving intelligence and prolonging life, and integrating essence, qi, spirit and strength. Keep practicing this skill, and your basic skills will deepen with time. Not only can you. External air intake? Savings? Strength inside? What can you do? Internal gas release? Instruct patients to treat diseases. This method? External deflation? It has good curative effect on intractable diseases such as orthopedics, neurology and internal medicine.
? An inner strength refers to Zen? what's up Strength inside? It refers to the energy of human activities, the potential contained in the human body and the material basis of life activities. ? Zen? , is Sanskrit, is stable, don't worry. ? A finger? Usually, it means that in the process of practice, a special and important training method must be added, that is, systematic and regular exercises of pulling and pressing ten fingers and ten toes. Ten fingers and ten toes are the starting point or the end point of the twelve meridians. Holding hands and pressing your toes can not only save money? Strength inside? , adjust the release? Strength inside? And it is easy to learn, which can improve the efficiency of practice and make it get twice the result with half the effort.
? Does Shaolin Qigong refer to Zen? Que Ashui's successor is a native of Suzhou, Jiangsu. Born in poverty, he was sent to the temple to be an ascetic at the age of seven. Zeng studied martial arts with Master Du Shunbiao, a monk from Shaolin Temple in Fujian. What did he learn? An inner strength refers to Zen? The stunts are really great. At that time, the Buddhist precepts were strict, the achievement method was confidential, and all actions and achievements depended on the words and deeds between master and apprentice, so few people knew this achievement method. After liberation, under the education of the party and the government, the consciousness was constantly improved, so I opened the door to teach and buried the long-buried national treasure. An inner strength refers to Zen? The achievement method was made public and benefited the people, so it was praised by the party and the people.
After ten years of turmoil, Master Que Ashui became a consultant in the Qigong Research Office of Shanghai College of Traditional Chinese Medicine, and cooperated with scientific and technological workers to create a new era of studying Qigong with modern scientific and technological means. 1980 The Encyclopedia Yearbook published by China Academy of Sciences recorded that he and his son, Qiao Gen, were concerned about? An inner strength refers to Zen? Qigong? Gas? The experimental results make Qigong go down in the history of science and technology.
? Internal standing pile work? Kung fu, right? An inner strength refers to Zen? An important part of popularizing kung fu. It contains unique? An inner strength refers to Zen? This skill, combined with the internal strength of China Wushu Neijia Boxing, has the characteristics of dynamic and static combination, no need to deliberate, no need to meditate, vigorous, fast and full, and impartial, which is easy for beginners to accept, thus attracting the attention of qigong circles and the praise of the masses.
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Characteristics of cohesion pile foundation engineering
Dynamic and static movements cooperate with each other to refine and nourish qi.
Adhere to the combination of dynamic and static exercise, the effect is remarkable, and Gong Zhuang is full of strength.
There is movement in stillness, and there is movement on the basis of stillness.
Standing on the horse stance just look pile, grasping the ground with ten toes, like a big tree taking root.
No need to defend, vigorous, luck cycle as usual.
The air thrust is loose and tight, and the air force can be freely retracted.
When you are released, your skills are multiplied and your eyes are full of breath.
Tangible and intangible forces play an important role in the generation of qi and use meridians in the body.
Out of the cortex, qi out of the bone marrow, strong bones and strong muscles.
Wrench refers to enriching and mobilizing meridians, qi and blood, and internal organs.
Powerful moisturizing, balance yin and yang, smooth qi and blood, extending in all directions
It is a great achievement to strengthen the body resistance and eliminate evil spirits, and to shorten and prolong life.
Popularization of Shaolin Kungfu One Finger Zen
Second, the warm-up method
? Warm-up method is a set of preparatory actions before practicing this method. Hua tuo, a great doctor in Han dynasty, thought: The human body has to work, but it should not be extreme. If you waver, you will feel depressed. Blood circulation, disease can not be born, such as the immortality of the household pivot. ? According to this understanding and my practice for more than 20 years, I learned from? Mind six o'clock? (? Mind Liuhe? Is it a combination of heart and heart, heart and qi, and qi and force? Inner triad? And hands and feet, elbows and knees, shoulders and hips? External triad? The floorboard of. ) In the essence of boxing, a set of movements such as shaking, rubbing, turning, pressing, lifting, pulling, rubbing, bending and grinding dantian are summarized, and these movements are linked as preparatory movements before practicing this skill, and also as an independent sports medical method, named? Warm-up method or? Dantian Gong? .
? Warm-up method: simple movements, lively rhythm during exercise, chic posture and generous stretching. Imitation in action modeling? Mind Liuhe? Some basic movements in the top ten styles; There are basic steps in footwork, such as imaginary step, pedaling step, forward step, backward step, chicken step and bear step. Exercise requires the coordination of movement and breathing, so that it is neither soft nor rigid, but flexible, natural and relaxed; Looking forward, bright and full of strength; The next step is strong and solid, like a pine tree, showing a very calm tolerance.
? Warm-up method is different from general exercise. It is not a short-term strenuous exercise of the body, but a specific action to adjust the physiological function of the human body step by step. Xu Xun in the Jin Dynasty said in the book Ling Jian Zi: If Qi succeeds, your bones and muscles will be soft and smooth. ? The practice of this method is mainly to exercise the joints of the whole body, so as to drive the joints and bones of the limbs and even the whole body, and then affect the movement of internal organs, and gradually improve the excitability of the nervous system and the flexibility and coordination of the joints, ligaments and bones of the whole body, so that beginners can reduce the phenomenon that the joints of the upper body are stiff and the muscles cannot relax when standing piles, and at the same time, trained people can enter more quickly when standing piles? Qigong state? , to get? Get twice the result with half the effort.
? Can you warm up in a set? Sports medicine? The method is that it can prevent and treat many diseases. "LingShu? The evil guest article said:? There is evil in the lung and heart, and its qi stays in both axils; There is evil in the liver and gallbladder, and its qi is depressed in the ribs. ? The first two warm-up methods (shaking arms and rubbing shoulders) can not only exercise joints, but also prevent and treat them. Shoulder leak? But also has the effect of eliminating the evil spirits of heart, lung, liver and gallbladder. Therefore, after practicing these two movements, you will often feel particularly comfortable, and you can eliminate fatigue and enhance the energy accumulation and internal strength of shoulders, arms, elbows, wrists, waist, hips, knees and ankles. From the third quarter to the ninth quarter, Tian Dan's movements such as turning, pressing, lifting, pulling, rubbing, bending and grinding are more popular. Like what? Eagle claws hate heaven without rings? It means that if there is a ring in the sky, what will it be? Is it raining? . Its function is to increase vital capacity, strengthen the strength of pectoral muscle, deltoid muscle and abdominal muscle, and exercise the joints of shoulder, elbow and chest. At the same time, it has the functions of nourishing the heart, benefiting the spleen, harmonizing the stomach, smoothing the blood and promoting metabolism. It has a good effect on treating sequelae of shoulder, chest, elbow and rib injuries, correcting chicken breast and hunchback, and adjuvant treatment of chronic bronchitis. And kneading and bending is actually practicing the waist and kidney. Traditional Chinese medicine believes that the kidney is the innate foundation and the waist is the house of the kidney. Therefore, no matter what boxing or sports, including productive labor, a person is inferior if his waist is not hard. Practice has proved that practicing these two movements is conducive to dredging meridians, dredging blood in the back and waist, strengthening the waist and kidney, enhancing the functions of respiratory system and intestinal system, and regulating the excitement and inhibition of cerebral cortex. ? To sum up, the warm-up method has a medical value of:? Activating joints, massaging the five internal organs, dredging channels and promoting blood circulation, and calming yin and yang. ? Patients can choose or focus on several sections according to their different health care functions; The amount of exercise in each class should be determined according to their physical condition. Do what you can, step by step, and stay strong? .
1. Shake your arms and shake your abdomen.
Preparatory posture: upright. First, take a step forward with your right foot and lunge forward; Place your right hand on the outside of your right knee, palms forward and fingers together; The palm of your left hand is facing up and placed on your left waist; Keep your head and neck straight and look straight ahead (Figure 1).
Action: When the right arm wraps around the shoulder forward and upward, the palm will turn outward and backward, and at the same time, turning the waist will drive the arm to wrap around the shoulder backward and downward, and it will be withdrawn from the side (Figure 2). Turn your arm like a wheel once and do it 20 times. When the right side is finished, do the left side. The requirements are the same as above. When it is finished, it will be upright.
Requirements: when moving, the arm should be straight, and the speed should be slow first and then fast; Look forward, keep your upper body upright, and don't lean forward and lean back; Keep your legs lunged, keep your center of gravity stable, raise your heels and breathe naturally.
Function: On? Valve? Jiquan point, Zhangmen point and Jingmen point; Communicate and receive the corresponding universe? Information? ; Activating joints, dredging the channels and collaterals of hand Yin San and hand Sanyang, and treating shoulder diseases such as scapulohumeral periarthritis and hyperosteogeny.
2. Modantin, Jian Mo
Preparatory posture: upright. Stand with your feet open, shoulder width apart, and your center of gravity between your legs. Turn around, bend your knees, squat. Turn your body 90 degrees to the left? . The right shoulder sinks forward, and the right arm naturally hangs between the knees; The fingers are loose and straight, the thumb is inward, and the palm is turned right; The left hand is placed on the outside of the left waist, hip and back, and the palm is outward; The left shoulder is higher than the right shoulder, and the head and neck are upright; Look ahead (Figure 3).
Action: the right shoulder drives the elbow and hand to lift straight up (like drawing water from a well), bends the elbow over the top of the head to the maximum, then turns to the right waist to drive the hip, knee and ankle to move to the right, and the right arm goes down the right back under the armpit to the outside of the right waist and hip, with the palm outward, and the left shoulder sinks to the right and turns to the maximum. The left arm descends along the back of the left leg and then moves forward between the knees. The fingers are loose and straight, the thumb is inward and the palm is left. The left arm naturally hangs between the knees (Figure 4). Lift up like a right arm, turn left and drive your hips, knees and ankles to turn left. After repeated practice, do it 20 times left and right, and then stand upright.
Requirements: pay attention to keep the head, neck and spine straight and look forward; Shoulder, elbow, wrist, hip, knee and ankle all rotate at the same time, but the foot does not move; Natural respiration; When lifting, the movements should be coordinated.
Function: move six joints, so it's also called communication? Six levels? (shoulder, elbow, wrist, hip, knee and ankle). It can not only promote the circulation of qi and blood, but also prevent and treat joint pain and backache. You can also practice five internal organs. Inside the five elements? (that is, liver, heart, spleen, lung and kidney). Even through the rotation of the waist and major joints, the internal organs are also touched and massaged rhythmically. Therefore, it is especially effective for gastrointestinal diseases such as abdominal distension, qi stagnation, loss of appetite, constipation and dyspepsia.
Rubbing shoulders, is it imitation? Mind six o'clock? The bear shape of boxing can lay a good foundation for practicing martial arts in the future.
3. The cat turns to Tian Chan after washing her face.
Preparatory posture: upright. Take a half step forward with your left foot and do a left front imaginary step; Kneel and squat on the right leg, with the center of gravity on the right leg; With the waist as the axis, turning the waist drives the right shoulder to turn left by 90? ; Right palm inward, fingers up, away from left hand? The sun? The point 10 cm is protective; Bend the palm of your left hand inward and pull your foot backwards to protect your left waist; Keep your head and neck straight and look straight ahead (Figure 5).
Action: Take the waist as the axis, and turn the waist to drive the right shoulder to turn 90? Right palm goes down with the trend? Cats wash their faces? Shape, through the left chest and abdomen arc to the right waist, the right elbow is pulled back into a triangle, and the palm is inward into a waist-protecting shape; At the same time, the left shoulder is also to the right, and the palm of the left hand is arched inward and upward to the right. The sun? Point10cm (Figure 6). Do you like your hands? Cats wash their faces? It seems that he turns around frequently on his left and right face and chest and abdomen 10 times; Change to the imaginary step at the right front, do it again 10 times, and then return to the upright position.
Requirements: Pay attention to keep the upper body upright, and the upper body is weak and the lower body is solid. Shoulder strap waist, shoulder strap waist, hands with shoulders, abdomen and anus, look forward and breathe naturally.
Function: Does this action have the same massage effect on internal organs? Rub your shoulders? . Changing Tian Dan into a cat face can move with the pulse, and at the same time, it can prevent and treat diseases such as scapulohumeral periarthritis, cervical spondylosis and lumbar sprain.
Virtual step pile practice is helpful to increase the strength of lower limbs and lay a solid foundation for improving the achievement method in the future.
This action is both rigid and flexible, and it can be used in martial arts to defend itself against the enemy.
4. talons hate heaven, and Tian Chan has no pressure.
Preparatory posture: upright.
Action: Take a half step forward with your right foot, bend your knees, put your right hand and fingers together, and lift your arm up through your right ear, so that all your right ribs are straight, like an accordion. The palm of your left hand is down, placed under your right elbow as a protective potential, and inhaled through your nose at the same time (the basic principle of this method is:? Breathe in and breathe out, breathe in and breathe out. ? ) (Figure 7); Then the right hand turns into an eagle claw, grabs the object hard, rolls the palm into a fist, and pulls it straight down to the level of the fist shoulder, as if to catch it? The Ring of Heaven? Just like pulling the sky down, the ribs are folded like accordions at this time; At the same time, straighten your legs, chest out, resist the downward pressure from above, so that the internal organs are squeezed by the upward and downward forces, protect your right rib with your left hand, and exhale quickly with your mouth (Figure 8).
Requirements: Lift the arm as straight as possible, pull it down quickly and forcefully, and move it clearly. Don't drag your feet during exercise, keep your body upright and look forward. After the right hand and right foot are finished, change the left hand and left foot, repeat alternately, and do it 7 times left and right, and then return to the upright position.
Function: exercise? Inside the five elements? . Through the relative strength of upper and lower limb muscles, contraction of abdominal muscles and sudden and rapid exhalation after deep inhalation, the diaphragm moves greatly, thus expanding vital capacity and strengthening the strength of pectoral muscles, latissimus dorsi, biceps brachii and abdominal muscles, which is effective in losing weight (subcutaneous fat) and has certain preventive and therapeutic effects on respiratory diseases such as chronic bronchitis and asthma.
Note: Patients with hypertension and visceral ptosis are contraindicated.
5. Wild horses rush to the trough to raise farmland
Preparatory posture: stand upright, take a big step with your left foot in the toe direction, and lunge left; Arms straight above the left leg, fingers loose and straight, hands leaning against each other, upper body leaning out of the leg direction; Look straight ahead (Figure 9).
Action: Pull down your arms with your palm to the maximum, and inhale through your nose at the same time. The center of gravity moves backward with the trend, with the right leg bent, the left leg straight and the upper body slightly backward (Figure10); The arms continue to descend, the hands change from palms to fists, and they rush upward in the direction away from the legs through the armpits, while exhaling quickly through the mouth. The upper body also goes forward with the trend, and the right leg is forcibly straightened, but the foot does not leave the ground. The eyes of the two fists are turned outwards, the left fist is flush with the eyebrows in front, the right fist is behind, and the nose is horizontally close to the left wrist. Keep your head and neck straight and look straight ahead (Figure 1 1). After finishing 7 times, change your right foot forward, do it 7 times again, and then return to the upright position.
Requirements: when the arms are pulled back to the maximum, the front legs should be straight and in line with the upper body, head and neck; After punching, the head and neck, trunk and hind legs are in a line.
Function: accelerate the old and new. It has therapeutic effect on emphysema, pleural adhesion, intestinal adhesion, gastroptosis, nephroptosis and other diseases.
Through the guidance of leg pushing waist, waist pushing shoulder, shoulder pushing elbow and elbow pushing hand, the middle qi is improved, and the strength of lower limbs, waist back and upper limbs is also effectively exercised. This action has great practical value in fighting and attacking.
Note: Patients with hypertension are contraindicated.
6. The pole is extremely spicy
Preparatory posture: upright. Take a half step forward with your left foot, toe forward, center of gravity between your feet, and your arm naturally droops.
Action: turn right 90? , palm up, two arms Ran Ran upward into a horizontal lift (shoulder pole type), left arm in front, right arm behind, turn your neck to see your right hand? Husband? Point (figure 12). Turn your hands downward to make an arc, drop your thighs on both sides, lower your center of gravity, bend your knees with the trend, turn left to the maximum, then stand upright, raise your arms horizontally, palm up, right arm in front, left arm behind, turn your neck and look at your left hand? Husband? Cave. After doing 10 times, change your right foot forward, do 10 times again, and then stand up straight.
Requirements: keep your feet steady and don't move when turning; The movements should be slow, coordinated and gentle, with the upper body rotating around the waist and the head rotating with the upper body; Do you have to raise your arm back and forth like that? Pole? Try to stand shoulder to shoulder like that? One? Word level. Don't raise your arms horizontally, or over your shoulders, or lean low like a latch; Do you have to turn your head and neck to look at the back palm? Husband? Point, breathe naturally.
Function: Cervical spine and lumbar spine are the hinge of human body. Regular practice of the waist-turning review movement in this section can make the Du meridian, Ren meridian and Dai meridian unobstructed, make the spine flexible and enhance the sense of balance. It has certain curative effect on vertigo, pharyngolaryngitis, cervical spondylosis, lumbar spondylosis, hyperosteogeny and ankylosing spondylitis. Stretching arms and chest and bending legs can enhance the elasticity of upper and lower limb muscles and lower blood pressure. Therefore, this kind of exercise has certain preventive and therapeutic effects on diseases such as hypertension, scapulohumeral periarthritis, pleural adhesion and emphysema.
7. Rub the straw rope and rub the abdomen
Preparatory posture: establish a positive standing posture. The left foot takes a big step along the toe direction to form a left lunge; Put the palm of your left hand on your left knee, fold your right hand on your left hand, relax and straighten your fingers, and naturally relax your head, neck, waist and back (Figure 13).
Action: Tuck in the abdomen and lift air, and lift the right hand through the chest to the right shoulder along the inner side of the left arm with internal strength, and inhale through the nose at the same time (Figure14); Then the right hand rubs back along the original road with internal strength, and at the same time emits an audible breath through the mouth. Rub it once at a time. After 7 times, change your right foot to the front, do it again for 7 times, and then stand up straight.
Requirements: when lifting, the upper body rotates to one side and expands the chest with the trend, and the hand is lifted to the shoulder as far as possible, the front leg is straight with the trend, and the rear leg is slightly bent; After rubbing, the upper body and legs will return to their original positions; Feet are not allowed to move when rubbing up and down; Lift and rub off the inner strength, and breathe with five fingers; Breathe? Fine, even, deep and long? .
Function: Is this action also called? Exhale? Lifting and rubbing away the internal strength can dredge the three yin meridians of the hand and enhance the qi of the zang-fu organs. Through thin, even, deep and long breathing, the turbid gas is spit out and merged into the clear gas, hence the name? Adjust interest rates? . It can enhance the gas exchange function between the lung and the body, increase the oxygen content of blood, and ensure the oxygen supply to the brain and organs, thus eliminating the congestion of the brain and activating the function of the nervous system. This action of leaning forward and leaning back is not only a good exercise for the waist, abdomen, shoulders and back, but also can improve the immune function of the thymus. Patients with neurasthenia, insomnia, dizziness, chronic bronchitis and frequent colds can practice this action more; Especially suitable for mental workers who work at their desks for a long time.
8. Wu Niu shook his head and bowed Tian Chan.
Preparatory posture: upright. Take a big step to the left with your left foot, with your center of gravity between your legs, and look forward; Bend your right arm, lift your forearm, put your palm back, put your hand back on your cheek, and protect the file with the palm of your left hand down (Figure 15).
Action: Bend your right knee, straighten your left leg, move your center of gravity to the right, tilt your upper body to the right and down to the maximum, and exhale (Figure16); Then stand up straight, inhale at the same time, and change your right hand into a hip palm through your chest; The left hand is arched to the face through the chest, the palm is backward, and the back of the hand is close to the left cheek; The center of gravity moves to the left, the upper body leans to the lower left to the maximum extent, the left knee is bent, and the right leg is kicked straight (same as Figure 16, but in the opposite direction). Do this alternately 7 times from left to right, and then stand upright.
Requirements: When the upper body bends sideways, don't lean forward and lean back, and the head, neck, trunk and legs form. Arch? Curve; Look ahead; Breathe naturally.
Note: Patients with hypertension and heart disease are prohibited.
Function: This action can not only strengthen the exercise of waist, abdomen, back, spine and muscle ligaments, but also regulate ren meridian. ? The waist is the home of the kidney? ,? Kidney governs waist and legs? Therefore, this action has the function of strengthening the waist and legs outside and consolidating the liver and kidney inside. It is also one of the martial arts protection techniques.
9. Grind for a while, grinding bean curd
Preparatory posture: establish a positive standing posture. Take a step forward with your right foot and do a right front lunge; The palm of the right hand is facing down, and the five fingers are loose and straight, and placed in front of the right hip 10 cm; Put your left hand next to your left hip, palm down; Head and neck straight, look at your right hand? Migrant workers' palace (fig. 17).
Action: Right hand to the left? Forward? Right? Draw a circle horizontally in front of the right buttock in a grinding shape (Figure 18, Figure19); The waist rotates with the trend, first outward and then inward, 5 times per lap. After changing hands and feet, do it five times as above. Then stand up straight.
Requirements: relax, move slowly and gently, coordinate up and down, and breathe naturally; When you draw a circle, your hands are flat and textured, right? Round, big, loose and flat? ; Vision? Migrant workers' palace .
Function: The functions of this section are: opening pulse, calming liver and regulating qi, balancing yin and yang, and communicating with others. Information? Effect. Is it also for realization? External air intake? 、? Internal gas release? One of the essential sports, laying the foundation. You can do it alone in the flowers and trees, or you can do it repeatedly in a place with fresh air. Perseverance will benefit you immensely.
? Warm-up method At this time, the whole body will sweat slightly, the palms will feel swollen, numb, cold and hot in different degrees, the eyes will be clear, the bones and muscles will be soft, and the joints will be flexible. This is a sign that the whole body will be smooth, so as to help the practitioners enter as soon as possible when standing on the pile with a horse stance? Qigong state? Create favorable conditions.