When practicing martial arts, it is difficult to achieve qualitative improvement without accumulating quantity. This is one of the main reasons why modern martial artists cannot practice real kung fu. In the past, the seniors in the Xingyi boxing world practiced the "quantity" of the exercises, and the suffering is now beyond the reach of others.
Some people always end up with a little bit of hard work when standing on the stance, so practice, let alone kung fu, even fitness is difficult. Might as well go for a run.
Practicing the piling exercise is very similar to boiling water. You don't boil it all at once, but it always ends up with a slight heat. If you continue to boil it the next day, the water will be cold early, and the firewood from the previous day will be wasted. Then you probably won't be able to drink boiled water in your life. The same is true of stubbing. If you feel a little uncomfortable, you stop work, and you can't help but give up when you reach this level the next day. Although you stand every day, it is no different from not standing.
To practice martial arts, one must possess toughness and a spirit of enduring hardship that is difficult for ordinary people to achieve. In fact, if you really grit your teeth and persist in the past, after shaking your legs a few times, you will feel that your whole body is smooth and open, and you will feel the warmth of blood flowing throughout your body. This kind of feeling is indescribable, and if you don’t practice it, you will never experience it.
How to Persevere in Standing
Learning to stand is not difficult, but it is hard to persevere. I believe many people feel this way. There are many objective reasons for not sticking to it. It can also be said that it is subjectively willing, that is, because of some objective reason, it does not persist.
When it comes to perseverance, there is nothing to talk about, because fundamentally, whether one can persevere depends on whether a person has such will and perseverance, of course, this is generally speaking, here, on how to learn to persist Talk about your own knowledge and experience on this issue.
Standing up is undoubtedly practice. You can't stick to it. The biggest objective reason may be that there is no time in one way or another. Master has talked about this issue many times. He said: No matter how busy you are, do you sleep? If you're going to sleep, sleep an hour less and stand an extra hour.
Master's words are very clear, that is, no matter what, you must make time to stand up every day. But as a person, it is true that I am somewhat lazy. I have faced such a problem before going up the mountain in the past. How to fight my inertia requires some methods and methods. That is, don't think of standing as practice, but as life, because if you think of standing as practice, then the practice will sometimes become a burden. You practice when it's suitable, and you don't when it's not. If you don't practice, you will have the choice of whether to practice or not, but if you regard standing as life, then you have no choice, because life is like this, you have to live, but you have to live, you can't escape Drop, and always can't hide.
Over the years, I have included standing as a part of my daily life, a very important part, and I have slowly persevered. As the master said, standing is like eating. Every day we have to eat, every day we eat. It is also necessary to stand up. If you don’t eat, you have no physical strength, and if you don’t stand, you have no spirit. It has become a habit of life. The needs of life are not an optional thing, but a must-do every day. If you are not steadfast, you can feel at ease when you do it.
Therefore, the most important thing to learn to stick to the station is to integrate the station into your life, so that the daily station becomes a part of your life, an indispensable part, after a little time, the habit will naturally develop, once it becomes a habit , at that time, I will no longer feel any worries, pressures, or even unnecessary worries about whether I can persist in standing.
If you are a beginner at
and stick to it for an hour a day, you will definitely succeed.
(1) Primary stage Basic principles
First, don't think too much about the details, just stand comfortably. Experience the feeling of standing on the vast plain, looking out at a glance, open-minded and distracted. Standing is rest is nourishment, not physical exercise, but not thinking! ! ! Keep it light-hearted. Don't take kung fu practice as a burden. Mr. Song Shirong said, "If you want to play, you should ask for it." This is the key to getting started with Neijia Quan. Everyone should practice in a relaxed and happy way, and practice in a refreshed state. When standing, you can listen to relaxing music and watch the scenery. At the beginning, don't ask about everything, don't care if you're tired, and insist on making mistakes! First hold the time under the premise that the posture is roughly correct. At least 30 minutes to rush, and then turn inside.
Second, the center of gravity is on the forefoot, maintain the elasticity of the three lower limbs (hip, knee, ankle), and do not stand on the leg. Don't put your weight on your heels, or you will easily hurt the back of your head. Because the heels are connected to the nerves in the back of the brain.
Third, trembling is a good thing, sweating is a good thing, don't worry. The elders said, "After sweating profusely, you sweat, and after sweating, you sweat finely." When you only sweat lightly, but you are not tired or breathless, you can enter the door. At the beginning, the level of sweating profusely must be passed.
Fourth, don't ask shoulder questions, stand up first. There are too many elements involved in loosening the shoulders.In fact, it means that the muscles that have been used up are exhausted, and the tendons are stretched open. Once the tendons are opened, there is no need for others to tell them, and you will understand it yourself.
Fifth, you can use a little force when adjusting the pile frame, but don't use it when standing the pile! It must take some effort to adjust the pile frame. But after the adjustment, on the basis of maintaining the pile frame, slowly relax the muscles and relax a little bit. As soon as it was relaxed at first, the pile frame fell apart and returned to its original state. Don't worry, don't be afraid, it's normal. Don't stretch your muscles too hard just to hold the stakes. Then you will lose the spirituality of the stance. How to do? The rack fell apart? Tune again. gone again? Also tuned! Over and over, come to it a thousand times, just play games with yourself like this, find out which muscles are still tense, preventing you from setting the frame? Release it. Just touch it over and over again. Touch and touch, click, the bones meet, the meat loosens, and the blood comes out.
(2) Practice time and intensity:
Beginners to start training Songjing Pile, must implement the key points of relaxation, focus on comfort and internal support, and ensure that you practice once a day, as many as you want. The root of the pine static pile is the word pine and tranquility. The looseness means the blood vessels are smooth, and the tranquility nourishes the mind. The key is to stand comfortably. This exercise has a very good effect of health preservation and inner strength. After practicing, you should feel full of energy. Although the body is slightly tired, it is because the fatigue test has not passed.
It doesn't take too long to practice at the beginning, and it is the standard that you can persevere. 5-10 minutes is enough, but don’t be too greedy for comfort. Every time you train, you have to hit your own time limit, and you can increase your practice time a little every time, even if you increase it by tens of seconds. Only in this way can you achieve the purpose of practicing. No matter what purpose you are practicing for, fatigue test is the first difficulty facing beginners and must be overcome.After a period of adaptation and the trainee's own exercise, if the practice method is correct, under normal circumstances, the trainee should make his standing time reach about 30 minutes within a month, and then the next step of in-depth training can be carried out.
It is best not to stop and practice suddenly, or suddenly add code. Muscle and bone training should be like planting a tree. Especially in the stage of foundation building, it is best not to interrupt. If you are particularly tired or in a hurry, you can stop standing for a while, or sit quietly or lie down for a while with the intention of standing. Don't suddenly lengthen the training time, add more than one minute a day, ten minutes a week, and stick to it for a month, and you will basically meet the standard.
(3) Precautions:
1. Before and after practice, don't get cold water! You can drink hot water if you are thirsty.
Whether it is drinking cold water to quench thirst, or washing your body and hands with cold water before and after practicing, it is not good for your body. Not only cold water, but also other similar things, can not dip. If you don't believe in washing your hands with cold water after practicing in winter, it is estimated that after washing for a while, your bones will feel uncomfortable, and you will develop arthritis after a long time. It is not a joke. Therefore, it is limited to half an hour before and after practice, and avoid cold water! For your health!
2, I would like to emphasize here that although the above exercises are simple, they are the foundation for getting started with Kung Fu. I hope you will practice hard and experience it carefully. Success depends on every step you take!
3, pay special attention not to hold your breath, and smooth breathing is naturally the first.
In the first month, everyone should not rush to adjust the pelvis and lumbar spine. First, relax and stand up until the muscles and muscles around the dantian feel, and then you will adjust slowly. If you force it now, it will definitely be awkward.You can look for it with your back against the wall, but don't use it to compete. Our first goal is to relax and recuperate, then to enrich qi and blood, nourish bones and muscles, and then adjust the structure of muscles and bones. Although these are all rubbed together, but everyone's consciousness still has to be separated. Requirements such as covering the chest and pulling the back, levator anus and restraining the buttocks, you can move and look for it when you have nothing to do. However, when you are officially standing, take comfort and warmth and a happy mood as the first essentials, and don't force it if you can't do it.
4, we must overcome the mentality of impatience and eagerness for success. In the
Neijiazhuan method, the essentials of "suspending tree items from the ceiling, pulling the chest and pulling the back, raising the anus to restrain the buttocks, loosening the shoulders and dropping the elbows" cannot be done at one time. It runs through the practice of life. As long as you keep exercising, you will find that you haven't done it well yesterday, you can do it better today, and you will do it better tomorrow! So don't presume the concept of right and wrong. Our movement is not to be right immediately after correcting the wrong, but to gradually approach the right. First relax your muscles, calm your mind, and experience it slowly. Don't take practice as a burden. You must practice with a mind of rest and enjoyment. You don't ask for any results. If you feel good when you come out, just leave something behind, and forget it.
5, if you feel uncomfortable, you should adjust it in time. When practicing
, whenever you feel tense, you can relax and adjust at any time. This is the first premise of standing. How to adjust? If your legs are sore, you should walk twice. If your knees are sore, you should massage and move around. When the arm is stiff, it is shaken and shaken. The spine is sore, and I shake it three times to the left and three times to the right. It's that simple.
6. It is best to take a walk after practice.
It is better to find a natural environment with fresh air. If you don't have this condition, you can do it in the house, but pay attention to ventilation, and don't turn on the air conditioner immediately after practicing. Shelter from the wind like an arrow! Never practice under the air conditioner! Try not to blow the fan directly, and be sure to find a place with natural ventilation.
7. My knees are sore, stiff and my elbows are sore when I encounter a stance. How to solve it! ? The problem of
is a problem that cannot be loosened. The solution: One is to practice hard, get through the fatigue test, grit your teeth and endure it, reach a certain time, increase the amount of training, use up your stamina, and then relax. This method works quickly, but the premise is that you are in good health, To be able to endure hardship.
Another way is to reduce the intensity. For example, you can see if your body is sitting lower? It can improve the body, reduce the burden on the legs, and avoid the tension and stiffness caused by the overburden of the legs, which in turn causes the stiffness of the whole body. If you raise your body and reduce the strength of your legs, you can experience the feeling of your upper body more, and gradually lower your body little by little, because the feeling of your upper body has stabilized at this time, and your upper and lower body will not push each other. When you are nervous, this is also a good way to strengthen the strength of the lower body.
As for soreness, it is a relatively normal fatigue reaction. Persevere as long as you can. If you can't persist, you need to walk down the pile. After standing on the pile, you have to walk more and slip. When you walk, you are not walking for walking, but walking like this. During the body movement, I recall the feeling of standing just now, which is the longest effort.
8. After the back is straight, the back must be relaxed, and the back must not be straightened with force.
focuses on the forefoot.Don't worry too much about the back first, as long as the body is straight. The location of the gate of life is where the navel corresponds to the back, which is easy to find. Do not hunchback, even if the back has a slight curvature, it is not a hunchback, but a slight curvature caused by the kyphosis of the Mingmen part.
9. The problem of breathing is as long as the breath is lowered. The key is to relax the chest, relax the lower abdomen, and put the breath down. The pursuit of breathing is smooth, long, even and quiet. As for the way of breathing, this exercise does not impose any mandatory requirements, but only seeks to breathe naturally, and gradually regulate the breathing. Soft, long, even, and still are the pursuits.
10, diet: must pay attention to nutrition! In addition, drink plenty of water at ordinary times (do not drink a lot of water during the rest time just after the practice). Eat more foods containing collagen. The foods containing collagen mainly include meat skin, pig's trotters, beef tendons, fresh fish, etc., and tendons and beef and mutton are the best.
4. Practice Q&A
1. Q: Yesterday was the third day of practice, and I persisted for 20 minutes.
2. Turning the pelvis upwards, I feel that I did a good job, because after turning the pelvis upwards, the knees are naturally bent, the door of life protrudes backward, and the abdomen is retracted. However, there is a little tension in the lower back. This is if the hip muscles are relaxed, the thighs will feel very sore.
3. I don't understand very much about pulling back.
4. It seems that I feel a little bit relaxed about my chest, my breathing is relatively deep, and my lower abdomen has the desire to bulge. At this time, there is another problem. If you let the lower abdomen bulge, it violates the requirements of abdominal contraction. If you don't let him bulge, it seems to violate the requirements of relaxation.
5, the posture of the shoulders and hands, was completely out of shape later. Elbow angles, armpit angles are gone. Only the palms are left behind. So I feel quite relaxed.Do you need to adjust this time? Or should it just go with the flow? In addition, the palm feels hot and numb (acupuncture-like), I don't know where it is not relaxed?
6. In the end, I decided to give up because my legs were shaking more and more. In fact, it should be fine to stick to 40 minutes. But the thought of relaxing makes me lazy. There is another problem, the so-called relaxation, I don't think the whole body is relaxed. If the whole body is really relaxed, just like sleeping, then there will be no problem of not being able to persist. So I guess tension and fatigue in the legs is normal, is it?
7. After the exercise, I feel hot all over, sweat slightly, and my legs will tremble involuntarily.
8, The spirit of these two days is really good, I hope it is the reason for practicing.
9. Because I am obsessed with practicing the exercises, I have been thinking about the exercises for the past two days while walking and waiting for the bus. It seems that the pelvis can be turned up when walking. I don't know if this is beneficial or harmful? Did it operate too quickly?
10, I thought of another question about practicing Qigong. After the posture is set, should I experience the deep breathing, or should I experience the feeling of the shoulders and hands? There are so many questions, Brother Long has been bothered
[Hot-blooded Dragon Soul] Answer:
1, calf shaking and soreness are normal reactions, don’t worry about it, I will work hard from here in the future. .
2, the door is kyphosis, but don't close your belly, your belly is still relaxed. Just suck after the belly button.
3, don't worry about it, you just need to keep your body upright.
4, the lower abdomen should be relaxed, and the belly button should be sucked, so there is no contradiction.
5, at this stage, there is no need to adjust, just let it flow. Hand fever is a natural reaction, and acupuncture may be a symptom of a focal reaction, huh, a good thing.
6, the tension and fatigue of the legs are normal, this is the fatigue level in the entry stage. Hehe, if you can relax just after practicing, you don't need to practice. Isn't everyone an expert? Ha ha
7, it's all a good phenomenon, keep practicing, come on!
8, it's right to be healthy, huh, huh.
9, huh, this is a good phenomenon, practice is integrated into life, forever brother, this is the same as the realm of the senior masters, it is amazing! Walking to experience the posture, good, very good, forever brother has the potential to become a great master! ! !
10, generally, you should first experience the feeling of your hands and arms, and you should experience breathing first. Haha, it doesn't matter, you don't take the initiative to experience that, it's where you feel it, you experience it. Haha, there are thousands of people.
It seems that Brother Yong has worked hard and experienced a lot, and he has already reached the master state of integrating practice into life, which is gratifying!
Second, can I still stand when I am sick? Brother Lingshan, I have a low-grade fever recently, and the doctor said it might be a virus infection. People are not cold or shaking, do not cough, and have a good appetite. But it's sweating at night, tired, muscle pain, and sore throat. The overall feeling is like a cold being suffocated and not coming out. It's been over a week now and my body is still recovering. I don't know if I can stand upright? (I stopped after the onset of the disease. It turns out that I stand for about 20-30 minutes every morning.) Thank you, thank you. , Sleeping when you are sleepy is very good for recovering your body.
3. Q: My current practice is to let the shoulders relax, and the muscles are not working hard. After slightly rotating the elbow, the shoulders are not strong, and the arms naturally become slightly bent.The feeling of experience is that the arms are loosely hung on a T-shaped frame and move with the torso of the body. I don't know if I am relaxed. After standing, there is no feeling in the shoulders, maybe it is not practiced correctly.
Answer: Loose shoulders are just that loose, regardless of it. After the posture is basically correct, immediately release your arms and stop using them. Treat both arms as dislocated, as if they are no longer your own. Relax the shoulders now, and the other parts are basically correct, and it should be done gradually. Lifting the top vertical item is easier, just retract the chin and relax, as long as it is relaxed, the posture will slowly adjust to the correct position by itself.
The center of gravity should be placed on the forefoot, make no mistake about this. Soreness and tension in the body is a normal fatigue reaction, don't worry too much, hehe, the fatigue level must be adhered to. On the whole, you practiced well, and your body is relaxed after practice. It is estimated that you will find that your spirit will get better and better, hehe. As for the heaviness of the arms and the sense of inner support, hehe, my brother is in a hurry, let's practice for two more days, and experience the feeling of my arms more. It must be that the arms feel faster than the spine.
4. My hands felt a little numb when I stood up last night.
Answer: Don't worry, the muscles and bones have not been trained at the beginning, and the place where the blood and qi is stagnant will be numb. You can shake it, move it, and then stand again.
5. Q: I think that the pelvis is turned upwards, which seems to be quite difficult to grasp. I don't think it is possible to turn it. Can it be just a little restrained, and there is no need to do it deliberately? In addition, do you want to keep your dantian in mind?
Answer: Actually it is not difficult. To turn the pelvis upwards, as long as the body is leaned back, the life gate is kyphotic, the navel is slightly sucked, the lower abdomen is relaxed, and the pelvis is basically in place. It really doesn't need to be too deliberate.You don’t need any thoughts. Your thoughts are to be quiet and relaxed. When you have feelings in your body, you can experience them. This is a process of knowing yourself. Hehe, beat people first, practice confidant kung fu first, know yourself and the enemy, and never give up in a hundred battles.
6. "Daily damage for the sake of the Dao" Lao Tzu said in it, "For the sake of the school day, the Dao Daily damages", Xingyi Quan is a Dao art, what it seeks is to give up the bad habits of the body, and the power of instinct and flexibility is self-sufficient. Dude's current state is "advancing for the school day", and if you continue to practice like this, kung fu will become a burden. It can be seen from the text of the dude: "The process of self-cultivation, you should work hard for it." "Standing is also a kind of exercise, and it has strength." We have repeatedly emphasized that we should take the posture as a rest, and stand like a bubble. Same as in the pool. With this kind of thought in my mind, how can I comfortably enjoy the nourishment of Zhuang Gong? As for the feeling of the lower plate, it is enough to have the intention to kneel on the knees, and do not show the kneeling shape. If there is an intention to kneel, the thigh muscles will relax, and if the kneeling posture is exposed, it will become tense again. Brother, why do you have to choose the lesser of the two hardships? Why not look for a comfortable and comfortable position?
is actually very easy to put down. If you want to put it down, you can put it down. I suggest my brother to take a look at "Lao Tzu".
Comfortable The key is to be comfortable. Everyone must remember that the more you practice, the more you want to practice, the more you want to take a hot bath, the more uncomfortable you are. Can't everyone stand for dozens of minutes now? Don't be in a hurry to add things, just experience on this good foundation, and slowly consume good things. Just like eating ginseng fruit, you get the taste. Gulu took a sip, and no taste came out. When standing, it is to nourish qi, blood, and mind, and comfort comes first.
Answer to your questions in the second week
First, don't be in a hurry.I saw that some friends have already added levator anus to buttocks, open crotch and buttoned knees. It's a little too fast. Songjingzhuang, as the name suggests, must first learn to relax, and second, experience peace of mind. This is the essential point of Neijiaquan from beginning to end. The other "eight essentials," "ten essentials," and "twenty-four methods" are all based on this foundation. If the practitioner is too eager to master these essentials, thinking about this and that for a while, as a result, the body and mind are exhausted, and the meaning of exercise is lost.
Second, let me elaborate on the ideas of the exercises we designed. The loose static pile is a simplified version of the real endless pile, and there are few requirements for adjusting the inner shape. In order to reduce everyone's psychological burden, let's catch the two treasures Song and Jing first. I realized that I was relaxed and calm, and it was quite enough to raise Qi, blood, and spirit. Then gradually increase the essentials, adjust the twelve major joints one by one, and lift up the large tendons of each meridian. It's like planting a tree, planting seeds, ensuring sunlight and water, and the seeds will slowly grow into a big tree by themselves. At this stage, we must first experience the overall relaxation, comfort, and spiritual happiness, and then focus on "relaxing the shoulders". Now some friends do not even find the feeling of the arm sinking, so they do the kung fu of Dantian's crotch and crotch. "Jumped" - will wrestle. Loosen your shoulders first, then let go of your shoulders, and your hands will sink. Using the heavy strength of the hands, further loosen the shoulders, and slowly stretch the tendons of the neck and back. Only in this way can Jin sink down along the spine, and then we can talk about waist training. The boxing manual says "sprinkle the two or six chain locks", which refers to the twenty-four vertebrae. Loose shoulders are the first step in unlocking. Don't compete with your stomach and waist. In particular, don't artificially control your breathing, just breathe as you normally would, don't be hard on yourself. We are planting trees, not arranging flowers.No matter how beautiful a flower arrangement is, it is a rootless thing and will die soon! You have listened to a lot of good things in the back, but because you have no foundation, you haven't fallen at all. Isn't your own time and energy wasted? Didn't some people laugh at our kindergarten level? I advise everyone to treat themselves as preschoolers, practice every step solidly, and take things to themselves. As long as everyone has the perseverance, they can persevere and move up the ranks. Everyone can feel these miraculous things being said on the Internet now. There is nothing mysterious about Neijiaquan, it's just that the practitioners are not masters or don't work hard enough.
is followed by my answer to Brother Zhixiu's post about the order of practice, and I have added some content. This is what several of our colleagues have personally practiced. Step by step, with time, something will be achieved. I hope that new friends can refer to it and avoid detours.
First, calm down first, don't get too excited, don't think too much in your mind, just relax as if you were going to take a break. Basically straighten your posture, and walk roughly one or two times on all the essentials—if you don’t get it right, it doesn’t matter, just don’t hunched over, don’t hold your chest up, don’t lean forward or backward, that’s all. Friends who have just received the tutorial must be very excited. I wish I could practice today and work hard tomorrow. Here, the old spirit has to pour some cold water first. Neijiaquan is like planting trees. It has to be calculated monthly and yearly. If you practice hard, you will definitely be successful. If you want to go to the sky in one step, you will not be able to achieve it if you haste.
Second, loosen your shoulders first. Imagine that your arms are dislocated and hang on your body. You can gently shake your body from side to side to see if your arms feel like the willow branches are swaying in the wind. My friend skipped this fold and went directly to the waist and crotch, as if he wanted to go directly from the first floor to the third floor. When practicing martial arts, it is difficult to achieve qualitative improvement without accumulating quantity. This is one of the main reasons why modern martial artists cannot practice real kung fu. In the past, the seniors in the Xingyi boxing world practiced the "quantity" of the exercises, and the suffering is now beyond the reach of others. Some people always end up with a little bit of hard work when standing on the stance, so practice, let alone kung fu, even fitness is difficult. Might as well go for a run. Practicing the piling exercise is very similar to boiling water. You don't boil it all at once, but it always ends up with a slight heat. If you continue to boil it the next day, the water will be cold early, and the firewood from the previous day will be wasted. Then you probably won't be able to drink boiled water in your life. The same is true of stubbing. If you feel a little uncomfortable, you stop work, and you can't help but give up when you reach this level the next day. Although you stand every day, it is no different from not standing. To practice martial arts, one must possess toughness and a spirit of enduring hardship that is difficult for ordinary people to achieve. In fact, if you really grit your teeth and persist in the past, after shaking your legs a few times, you will feel that your whole body is smooth and open, and you will feel the warmth of blood flowing throughout your body. This kind of feeling is indescribable, and if you don’t practice it, you will never experience it. How to Persevere in Standing Learning to stand is not difficult, but it is hard to persevere. I believe many people feel this way. There are many objective reasons for not sticking to it. It can also be said that it is subjectively willing, that is, because of some objective reason, it does not persist. When it comes to perseverance, there is nothing to talk about, because fundamentally, whether one can persevere depends on whether a person has such will and perseverance, of course, this is generally speaking, here, on how to learn to persist Talk about your own knowledge and experience on this issue. The stance is undoubtedly a practice, you can't stick to the stance,The biggest objective reason may be that there is no time in one way or another. Master has talked about this issue many times. He said: No matter how busy you are, do you sleep? If you're going to sleep, sleep an hour less and stand an extra hour. Master's words are very clear, that is, no matter what, you must make time to stand up every day. But as a person, it is true that I am somewhat lazy. I have faced such a problem before going up the mountain in the past. How to fight my inertia requires some methods and methods. That is, don't think of standing as practice, but as life, because if you think of standing as practice, then the practice will sometimes become a burden. You practice when it's suitable, and you don't when it's not. If you don't practice, you will have the choice of whether to practice or not, but if you regard standing as life, then you have no choice, because life is like this, you have to live, but you have to live, you can't escape Drop, and always can't hide. Over the years, I have included standing as a part of my daily life, a very important part, and I have slowly persevered. As the master said, standing is like eating. Every day we have to eat, every day we eat. It is also necessary to stand up. If you don’t eat, you have no physical strength, and if you don’t stand, you have no spirit. It has become a habit of life. The needs of life are not an optional thing, but a must-do every day. If you are not steadfast, you can feel at ease when you do it. Therefore, the most important thing to learn to stick to the station is to integrate the station into your life, so that the daily station becomes a part of your life, an indispensable part, after a little time, the habit will naturally develop, once it becomes a habit , at that time, I will no longer feel any worries, pressures, or even unnecessary worries about whether I can persist in standing. station pile beginner,Stick to it for an hour a day and you will be successful. (1) Primary stage Basic principles First, don't think too much about the details, just stand comfortably. Experience the feeling of standing on the vast plain, looking out at a glance, open-minded and distracted. Standing is rest is nourishment, not physical exercise, but not thinking! ! ! Keep it light-hearted. Don't take kung fu practice as a burden. Mr. Song Shirong said, "If you want to play, you should ask for it." This is the key to getting started with Neijia Quan. Everyone should practice in a relaxed and happy way, and practice in a refreshed state. When standing, you can listen to relaxing music and watch the scenery. At the beginning, don't ask about everything, don't care if you're tired, and insist on making mistakes! First hold the time under the premise that the posture is roughly correct. At least 30 minutes to rush, and then turn inside. Second, the center of gravity is on the forefoot, maintain the elasticity of the three lower limbs (hip, knee, ankle), and do not stand on the leg. Don't put your weight on your heels, or you will easily hurt the back of your head. Because the heels are connected to the nerves in the back of the brain. Third, trembling is a good thing, sweating is a good thing, don't worry. The elders said, "After sweating profusely, you sweat, and after sweating, you sweat finely." When you only sweat lightly, but you are not tired or breathless, you can enter the door. At the beginning, the level of sweating profusely must be passed. Fourth, don't ask shoulder questions, stand up first. There are too many elements involved in loosening the shoulders. In fact, it means that the muscles that have been used up are exhausted, and the tendons are stretched open. Once the tendons are opened, there is no need for others to tell them, and you will understand it yourself. Fifth, you can use a little force when adjusting the pile frame, but don't use it when standing the pile! It must take some effort to adjust the pile frame. But after the adjustment, on the basis of maintaining the pile frame, slowly relax the muscles and relax a little bit. As soon as it was relaxed at the beginning, the pile frame fell apart,It's back to normal again. Don't worry, don't be afraid, it's normal. Don't stretch your muscles too hard just to hold the stakes. Then you will lose the spirituality of the stance. How to do? The rack fell apart? Tune again. gone again? Also tuned! Over and over, come to it a thousand times, just play games with yourself like this, find out which muscles are still tense, preventing you from setting the frame? Release it. Just touch it over and over again. Touch and touch, click, the bones meet, the meat loosens, and the blood comes out. (2) Practice time and intensity: Beginners to start training Songjing Pile, must implement the key points of relaxation, focus on comfort and internal support, and ensure that you practice once a day, as many as you want. The root of the pine static pile is the word pine and tranquility. The looseness means the blood vessels are smooth, and the tranquility nourishes the mind. The key is to stand comfortably. This exercise has a very good effect of health preservation and inner strength. After practicing, you should feel full of energy. Although the body is slightly tired, it is because the fatigue test has not passed. It doesn't take too long to practice at the beginning, and it is the standard that you can persevere. 5-10 minutes is enough, but don’t be too greedy for comfort. Every time you train, you have to hit your own time limit, and you can increase your practice time a little every time, even if you increase it by tens of seconds. Only in this way can you achieve the purpose of practicing. No matter what purpose you are practicing for, fatigue test is the first difficulty facing beginners and must be overcome. After a period of adaptation and the trainee's own exercise, if the practice method is correct, under normal circumstances, the trainee should make his standing time reach about 30 minutes within a month, and then the next step of in-depth training can be carried out. It is best not to stop and practice suddenly, or suddenly add code. Muscle and bone training should be like planting a tree. Especially in the stage of foundation building, it is best not to interrupt. If you are very tired or in an emergency, you can stop for a while.Or sit for a while or lie down for a while with the meaning of standing. Don't suddenly lengthen the training time, add more than one minute a day, ten minutes a week, and stick to it for a month, and you will basically meet the standard. (3) Precautions: 1. Before and after practice, don't get cold water! You can drink hot water if you are thirsty. Whether it is drinking cold water to quench thirst, or washing your body and hands with cold water before and after practicing, it is not good for your body. Not only cold water, but also other similar things, can not dip. If you don't believe in washing your hands with cold water after practicing in winter, it is estimated that after washing for a while, your bones will feel uncomfortable, and you will develop arthritis after a long time. It is not a joke. Therefore, it is limited to half an hour before and after practice, and avoid cold water! For your health! 2, I would like to emphasize here that although the above exercises are simple, they are the foundation for getting started with Kung Fu. I hope you will practice hard and experience it carefully. Success depends on every step you take! 3, pay special attention not to hold your breath, and smooth breathing is naturally the first. In the first month, everyone should not rush to adjust the pelvis and lumbar spine. First, relax and stand up until the muscles and muscles around the dantian feel, and then you will adjust slowly. If you force it now, it will definitely be awkward. You can look for it with your back against the wall, but don't use it to compete. Our first goal is to relax and recuperate, then to enrich qi and blood, nourish bones and muscles, and then adjust the structure of muscles and bones. Although these are all rubbed together, but everyone's consciousness still has to be separated. Requirements such as covering the chest and pulling the back, levator anus and restraining the buttocks, you can move and look for it when you have nothing to do. But when you are officially standing, take comfort and warmth and a happy mood as the first essentials,If you can't do it, don't force it. 4, we must overcome the mentality of impatience and eagerness for success. In the Neijiazhuan method, the essentials of "suspending tree items from the ceiling, pulling the chest and pulling the back, raising the anus to restrain the buttocks, loosening the shoulders and dropping the elbows" cannot be done at one time. It runs through the practice of life. As long as you keep exercising, you will find that you haven't done it well yesterday, you can do it better today, and you will do it better tomorrow! So don't presume the concept of right and wrong. Our movement is not to be right immediately after correcting the wrong, but to gradually approach the right. First relax your muscles, calm your mind, and experience it slowly. Don't take practice as a burden. You must practice with a mind of rest and enjoyment. You don't ask for any results. If you feel good when you come out, just leave something behind, and forget it. 5, if you feel uncomfortable, you should adjust it in time. When practicing , whenever you feel tense, you can relax and adjust at any time. This is the first premise of standing. How to adjust? If your legs are sore, you should walk twice. If your knees are sore, you should massage and move around. When the arm is stiff, it is shaken and shaken. The spine is sore, and I shake it three times to the left and three times to the right. It's that simple. 6. It is best to take a walk after practice. It is better to find a natural environment with fresh air. If you don't have this condition, you can do it in the house, but pay attention to ventilation, and don't turn on the air conditioner immediately after practicing. Shelter from the wind like an arrow! Never practice under the air conditioner! Try not to blow the fan directly, and be sure to find a place with natural ventilation. 7. My knees are sore, stiff and my elbows are sore when I encounter a stance. How to solve it! ? The problem of is a problem that cannot be loosened. Solution: One is to practice hard, get through the fatigue test, grit your teeth and endure, reach a certain time, increase the amount of training, and use up your stamina.Just relax, this method works quickly, but the premise is that you are in good health and can endure hardships. Another way is to reduce the intensity. For example, you can see if your body is sitting lower? It can improve the body, reduce the burden on the legs, and avoid the tension and stiffness caused by the overburden of the legs, which in turn causes the stiffness of the whole body. If you raise your body and reduce the strength of your legs, you can experience the feeling of your upper body more, and gradually lower your body little by little, because the feeling of your upper body has stabilized at this time, and your upper and lower body will not push each other. When you are nervous, this is also a good way to strengthen the strength of the lower body. As for soreness, it is a relatively normal fatigue reaction. Persevere as long as you can. If you can't persist, you need to walk down the pile. After standing on the pile, you have to walk more and slip. When you walk, you are not walking for walking, but walking like this. During the body movement, I recall the feeling of standing just now, which is the longest effort. 8. After the back is straight, the back must be relaxed, and the back must not be straightened with force. focuses on the forefoot. Don't worry too much about the back first, as long as the body is straight. The location of the gate of life is where the navel corresponds to the back, which is easy to find. Do not hunchback, even if the back has a slight curvature, it is not a hunchback, but a slight curvature caused by the kyphosis of the Mingmen part. 9. The problem of breathing is as long as the breath is lowered. The key is to relax the chest, relax the lower abdomen, and put the breath down. The pursuit of breathing is smooth, long, even and quiet. As for the way of breathing, this exercise does not impose any mandatory requirements, but only seeks to breathe naturally, and gradually regulate the breathing. Soft, long, even, and still are the pursuits. 10, diet: must pay attention to nutrition! Also, drink plenty of water,(Don't drink a lot of water during the rest time just after the practice). Eat more foods containing collagen. The foods containing collagen mainly include meat skin, pig's trotters, beef tendons, fresh fish, etc., and tendons and beef and mutton are the best. 4. Practice Q&A 1. Q: Yesterday was the third day of practice, and I persisted for 20 minutes. 2. Turning the pelvis upwards, I feel that I did a good job, because after turning the pelvis upwards, the knees are naturally bent, the door of life protrudes backward, and the abdomen is retracted. However, there is a little tension in the lower back. This is if the hip muscles are relaxed, the thighs will feel very sore. 3. I don't understand very much about pulling back. 4. It seems that I feel a little bit relaxed about my chest, my breathing is relatively deep, and my lower abdomen has the desire to bulge. At this time, there is another problem. If you let the lower abdomen bulge, it violates the requirements of abdominal contraction. If you don't let him bulge, it seems to violate the requirements of relaxation. 5, the posture of the shoulders and hands, was completely out of shape later. Elbow angles, armpit angles are gone. Only the palms are left behind. So I feel quite relaxed. Do you need to adjust this time? Or should it just go with the flow? In addition, the palm feels hot and numb (acupuncture-like), I don't know where it is not relaxed? 6. In the end, I decided to give up because my legs were shaking more and more. In fact, it should be fine to stick to 40 minutes. But the thought of relaxing makes me lazy. There is another problem, the so-called relaxation, I don't think the whole body is relaxed. If the whole body is really relaxed, just like sleeping, then there will be no problem of not being able to persist. So I guess tension and fatigue in the legs is normal, is it? 7. After practice, I feel hot all over and sweat slightly.Legs also tremble involuntarily. 8, The spirit of these two days is really good, I hope it is the reason for practicing. 9. Because I am obsessed with practicing the exercises, I have been thinking about the exercises for the past two days while walking and waiting for the bus. It seems that the pelvis can be turned up when walking. I don't know if this is beneficial or harmful? Did it operate too quickly? 10, I thought of another question about practicing Qigong. After the posture is set, should I experience the deep breathing, or should I experience the feeling of the shoulders and hands? There are so many questions, Brother Long has been bothered [Hot-blooded Dragon Soul] Answer: 1, calf shaking and soreness are normal reactions, don’t worry about it, I will work hard from here in the future. . 2, the door is kyphosis, but don't close your belly, your belly is still relaxed. Just suck after the belly button. 3, don't worry about it, you just need to keep your body upright. 4, the lower abdomen should be relaxed, and the belly button should be sucked, so there is no contradiction. 5, at this stage, there is no need to adjust, just let it flow. Hand fever is a natural reaction, and acupuncture may be a symptom of a focal reaction, huh, a good thing. 6, the tension and fatigue of the legs are normal, this is the fatigue level in the entry stage. Hehe, if you can relax just after practicing, you don't need to practice. Isn't everyone an expert? Ha ha 7, it's all a good phenomenon, keep practicing, come on! 8, it's right to be healthy, huh, huh. 9, huh, this is a good phenomenon, practice is integrated into life, forever brother, this is the same as the realm of the senior masters, it is amazing! Walking to experience the posture, good, very good, forever brother has the potential to become a great master! ! ! 10, generally you should first experience the feeling of your hands and arms,There are also people who experience breathing first. Haha, it doesn't matter. It's not that you take the initiative to experience it. It's that you experience it when you feel it. Haha, there are thousands of people. It seems that Brother Yong has worked hard and experienced a lot, and he has already reached the master state of integrating practice into life, which is gratifying! Second, can I still stand when I am sick? Brother Lingshan, I have a low-grade fever recently, and the doctor said it might be a virus infection. People are not cold or shaking, do not cough, and have a good appetite. But it's sweating at night, tired, muscle pain, and sore throat. The overall feeling is like a cold being suffocated and not coming out. It's been over a week now and my body is still recovering. I don't know if I can stand upright? (I stopped after the onset of the disease. It turns out that I stand for about 20-30 minutes every morning.) Thank you, thank you. , Sleeping when you are sleepy is very good for recovering your body. 3. Q: My current practice is to let the shoulders relax, and the muscles are not working hard. After slightly rotating the elbow, the shoulders are not strong, and the arms naturally become slightly bent. The feeling of experience is that the arms are loosely hung on a T-shaped frame and move with the torso of the body. I don't know if I am relaxed. After standing, there is no feeling in the shoulders, maybe it is not practiced correctly. Answer: Loose shoulders are just that loose, regardless of it. After the posture is basically correct, immediately release your arms and stop using them. Treat both arms as dislocated, as if they are no longer your own. Relax the shoulders now, and the other parts are basically correct, and it should be done gradually. Lifting the top vertical item is easier, just retract the chin and relax, as long as it is relaxed, the posture will slowly adjust to the correct position by itself. The center of gravity should be placed on the forefoot,Make no mistake about this. Soreness and tension in the body is a normal fatigue reaction, don't worry too much, hehe, the fatigue level must be adhered to. On the whole, you practiced well, and your body is relaxed after practice. It is estimated that you will find that your spirit will get better and better, hehe. As for the heaviness of the arms and the sense of inner support, hehe, my brother is in a hurry, let's practice for two more days, and experience the feeling of my arms more. It must be that the arms feel faster than the spine. 4. My hands felt a little numb when I stood up last night. Answer: Don't worry, the muscles and bones have not been trained at the beginning, and the place where the blood and qi is stagnant will be numb. You can shake it, move it, and then stand again. 5. Q: I think that the pelvis is turned upwards, which seems to be quite difficult to grasp. I don't think it is possible to turn it. Can it be just a little restrained, and there is no need to do it deliberately? In addition, do you want to keep your dantian in mind? Answer: Actually it is not difficult. To turn the pelvis upwards, as long as the body is leaned back, the life gate is kyphotic, the navel is slightly sucked, the lower abdomen is relaxed, and the pelvis is basically in place. It really doesn't need to be too deliberate. You don’t need any thoughts. Your thoughts are to be quiet and relaxed. When you have feelings in your body, you can experience them. This is a process of knowing yourself. Hehe, beat people first, practice confidant kung fu first, know yourself and the enemy, and never give up in a hundred battles. 6. "Daily damage for the sake of the Dao" Lao Tzu said in it, "For the sake of the school day, the Dao Daily damages", Xingyi Quan is a Dao art, what it seeks is to give up the bad habits of the body, and the power of instinct and flexibility is self-sufficient. Dude's current state is "advancing for the school day", and if you continue to practice like this, kung fu will become a burden. It can be seen from the text of the dude: "The process of self-cultivation, you should work hard for it." "Standing is also a kind of exercise, and it has strength." We have repeatedly emphasized that we should take the posture as a rest, and stand like a bubble. Same as in the pool. I have this idea in my mind,How can we comfortably enjoy the nourishment of Zhuang Gong? As for the feeling of the lower plate, it is enough to have the intention to kneel on the knees, and do not show the kneeling shape. If there is an intention to kneel, the thigh muscles will relax, and if the kneeling posture is exposed, it will become tense again. Brother, why do you have to choose the lesser of the two hardships? Why not look for a comfortable and comfortable position? is actually very easy to put down. If you want to put it down, you can put it down. I suggest my brother to take a look at "Lao Tzu". Comfortable The key is to be comfortable. Everyone must remember that the more you practice, the more you want to practice, the more you want to take a hot bath, the more uncomfortable you are. Can't everyone stand for dozens of minutes now? Don't be in a hurry to add things, just experience on this good foundation, and slowly consume good things. Just like eating ginseng fruit, you get the taste. Gulu took a sip, and no taste came out. When standing, it is to nourish qi, blood, and mind, and comfort comes first. Answer to your questions in the second week First, don't be in a hurry. I saw that some friends have already added levator anus to buttocks, open crotch and buttoned knees. It's a little too fast. Songjingzhuang, as the name suggests, must first learn to relax, and second, experience peace of mind. This is the essential point of Neijiaquan from beginning to end. The other "eight essentials," "ten essentials," and "twenty-four methods" are all based on this foundation. If the practitioner is too eager to master these essentials, thinking about this and that for a while, as a result, the body and mind are exhausted, and the meaning of exercise is lost. Second, let me elaborate on the ideas of the exercises we designed. The loose static pile is a simplified version of the real endless pile, and there are few requirements for adjusting the inner shape. In order to reduce everyone's psychological burden,Let's catch the two treasures Song and Jing first. I realized that I was relaxed and calm, and it was quite enough to raise Qi, blood, and spirit. Then gradually increase the essentials, adjust the twelve major joints one by one, and lift up the large tendons of each meridian. It's like planting a tree, planting seeds, ensuring sunlight and water, and the seeds will slowly grow into a big tree by themselves. At this stage, we must first experience the overall relaxation, comfort, and spiritual happiness, and then focus on "relaxing the shoulders". Now some friends do not even find the feeling of the arm sinking, so they do the kung fu of Dantian's crotch and crotch. "Jumped" - will wrestle. Loosen your shoulders first, then let go of your shoulders, and your hands will sink. Using the heavy strength of the hands, further loosen the shoulders, and slowly stretch the tendons of the neck and back. Only in this way can Jin sink down along the spine, and then we can talk about waist training. The boxing manual says "sprinkle the two or six chain locks", which refers to the twenty-four vertebrae. Loose shoulders are the first step in unlocking. Don't compete with your stomach and waist. In particular, don't artificially control your breathing, just breathe as you normally would, don't be hard on yourself. We are planting trees, not arranging flowers. No matter how beautiful a flower arrangement is, it is a rootless thing and will die soon! You have listened to a lot of good things in the back, but because you have no foundation, you haven't fallen at all. Isn't your own time and energy wasted? Didn't some people laugh at our kindergarten level? I advise everyone to treat themselves as preschoolers, practice every step solidly, and take things to themselves. As long as everyone has the perseverance, they can persevere and move up the ranks. Everyone can feel these miraculous things being said on the Internet now. There is nothing mysterious about Neijiaquan, it's just that the practitioners are not masters or don't work hard enough. is followed by my answer to Brother Zhixiu's post about the order of practice, and I have added some content.Something must be done. I hope that new friends can refer to it and avoid detours. First, calm down first, don't get too excited, don't think too much in your mind, just relax as if you were going to take a break. Basically straighten your posture, and walk roughly one or two times on all the essentials—if you don’t get it right, it doesn’t matter, just don’t hunched over, don’t hold your chest up, don’t lean forward or backward, that’s all. Friends who have just received the tutorial must be very excited. I wish I could practice today and work hard tomorrow. Here, the old spirit has to pour some cold water first. Neijiaquan is like planting trees. It has to be calculated monthly and yearly. If you practice hard, you will definitely be successful. If you want to go to the sky in one step, you will not be able to achieve it if you haste. Second, loosen your shoulders first. Imagine that your arms are dislocated and hang on your body. You can gently shake your body from side to side to see if your arms feel like the willow branches are swaying in the wind. My friend skipped this fold and went directly to the waist and crotch, as if he wanted to go directly from the first floor to the third floor. Third, the hands are heavy, and slowly realize whether the hands are heavy and swollen. If not, keep looking for loose shoulders. With the feeling of the hand sinking, it is like touching the door. At this time, you should be brave and diligent. Don't fish for two days, and bask in the net for three days. Fourth, stick to the shoulders. It is time to realize whether the scapula is rounded. At the same time, there will be a state of empty chest and round back. At the beginning of sticking, the chest, back and shoulders will be tense. In this state, relax again. At this time, a series of uncomfortable phenomena may occur, which is because some muscles in the chest and back that are usually not tired begin to be awakened. At this time, we must not be afraid, we must actively adjust, adjust, pass, and go to another level . Shaking is a good way to adjust naturally. Fifth, wait for the empty chest and round back to be fixed,When the feeling of the shoulders being released and the hands sinking still exists, start to adjust the back stickers of the life gate. At this time, the crotch will be turned and the crotch will be twisted, and the dantian will be rolled in front. For the first few steps, just relax your waist, and now you can move your waist. Remind beginners that the buttocks are restrained and do not go up. Sixth, when the hips are turned over to a certain extent, it will feel that they cannot be turned over. At this time, squat down a little at the right time, and the knees will lift up. At this time, the hips are also turned over, and the five toes will grab the ground at the same time. . I won't say much about this. I said too much before, and few of them were able to practice it. Later, I didn't say it. There are a few brothers who have worked hard to find out on their own. It seems that the key is still a "practice". This process is very long, you can find it every time, but don't try to do it all at once, but step by step. Don't worry about breathing, just be smooth. Once you find that your breathing is not smooth, it proves that the essentials you are asking now exceed the load of your body, and you should reduce the intensity or strengthen the training of the previous stage. In fact, in the final analysis, there are only four words, "The Great Way to Simple", guard against arrogance and impetuousness, and practice steadfastly. The technical system of Neijiaquan is simpler than calligraphy, painting, and acrobatics. In the past, many masters, including farmers, coachmen, and craftsmen, had no education, but they also practiced kung fu and wisdom. Therefore, everyone should be confident and stick to it for an hour every day. , must be successful. This article is reproduced from the official account: [big face cat smile] Purpose: great medicine for the human body, seek the law from within.The technical system of Neijiaquan is simpler than calligraphy, painting, and acrobatics. In the past, many masters, including farmers, coachmen, and craftsmen, had no education, but they also practiced kung fu and wisdom. Therefore, everyone should be confident and stick to it for an hour every day. , must be successful.
This article is reproduced from the official account: [big face cat smile] Purpose: great medicine for the human body, seek the law from within.
