Tongzi Gong consists of a total of 18 combinations, which is the foundation building training of Shaolin. The word “boy” has two meanings: one means that this exercise is most suitable for children and children, but in fact, adults can also show miraculous effects after training; second, it means that regular practice can make the dantian full of vitality, and the muscles and bones are flexible, just like a virgin body. It is a compulsory exercise to improve the level of martial arts. The 18-style boy gong is composed of waist gong, leg gong, jumping, endurance, rotation, balance and other basic training forms. It is not only suitable for young people who are new to Shaolin, but also suitable for beginners who learn to practice other martial arts.
The first style
The first style is
. Change your fists to your palms, with your palms facing upwards, lift up from both sides of your body to the top of your head, with your fingers crossed (Picture 2). Slowly lift up with both palms firmly, and lift the body slightly upwards while inhaling. Press both palms from top to front and down, and at the same time bend at the waist and exhale directly to the ground (Figure 3). Flip the palms inward and upwards, straight up the upper body, and inhale at the same time with your hands like a fishing object, and pull straight until the chest is turned outwards, lift your straight arms upwards, and inhale for a total of six times.
Fig. 1 Fig. 2 Fig. 3 Fig. 4
Tips: The movement should be slow, the breathing should be even and deep, and you should not inhale on time. Hold your breath. In the process of pressing up and down, the ten fingers always cross.
Principle: Horse step is the basic step type. This style of exercise combines horse-step training with palms up and down, and upper body flexion and extension, so that the leg muscles can be exercised. At the same time, the upper limbs are pressed and pushed down, the upper body is stretched, and the internal organs can be moved in conjunction with breathing, so it is said that it can "regulate the triple focus." The function of triple jiao includes three aspects: dredging the four qi and body fluids, decomposing water valleys, and regulating waterways. Long-term practice of this function can adjust the triple focus and unblock the blood.Therefore, the exercises such as the eighteenth-style Tongzi Gong, and Baduanjin all start from "Li Sanjiao". If you want to learn Shaolin martial arts, you should first practice horse-buying. This is the precious experience of martial arts predecessors.
The second type of single-leg fall
Method: Left fist and fist folded upward at the waist, right arm straightened forward to form a palm, palm oblique forward, right leg upright, left toe upturned Stretch forward and straighten the knee joint (Figure 4). Bend your right leg and squat until your hip is close to your calf (Picture 5), straighten your right knee, stand your upper body upright, do this five times in a row, and change your left leg.
Tips: The flexion and extension of one leg should be slow. During the sitting-up, the forward leg should not bend and should always be straight. When squatting, the knees of the supporting legs should be tilted forward, and the hips should not be pressed against the calves. Theory: This type of exercise mainly trains the stretching ability and self-control ability of the leg muscles, as well as the balance ability of one leg.
Fig. 5 Fig. 6 Fig. 7 Fig. 8
Third-style hook circling
press the left arm to the front knee Down, raise the straight right arm above the head, palm up (Figure 6). Extend your left leg obliquely behind you, touch the sole of your foot to the ground, and buckle your toes (Figure 7). The left leg makes an arc sweep kick from the back to the front, sweeps to the front and bends the knee to recover, and restores to Figure 6. Do this five times in a row, changing to a sweep kick with the right leg (Figure 8).
Tip: The legs must be stretched straight back, the front toes must be hooked when kicking, the knees must be straight, and the sweeping route must be in an arc.
Principle: In this method,The hip joint and ankle joint are involved in sports, so it has obvious effects on training the flexibility of this joint and enhancing the function of ligaments. The leg sweeping technique in the exercises seems simple, but it can train the body's balance ability and lay the foundation for sweeping and lying leg movements with a large rotation, and specializes in the enemy's ankle joints during martial arts.
Fourth style left and right shabu-shabu
Method: Stand with a step, the distance between the feet is slightly wider than the shoulders, the arms are stretched forward, the upper body is bent forward, the waist is the axis, the arms are from the front Turn left and back (Picture 9), turn to the back of the body (Picture 10), stop briefly, turn your arms back to the original place from back to front, and do this five times in a row. Turn your arms from front to back to the back of your body, stop briefly, recover, and do it five times in a row.
Tip: The waist should be the axis of the body rotation, and the arms should be shaken. Bend your upper body forward when your arms are forward, and lean your upper body back when you turn your arms behind you. The movement should be accelerated gradually, not sudden acceleration.
Principle: Shaolin Wushu attaches great importance to the training of elbow and waist flexibility. The eight martial arts cloud: "The waist is sticky like a snake walking in a race", and there is a chant of "Waist like a wheel, spirit and bravery". This style of exercise is designed to train the flexibility of the lumbar spine and lay a solid foundation for practicing the strength of the waist in the future.
Figure 9 Figure 10 Figure 11 Figure 12 Straighten your arms, support your fingers on the ground, bulge your hips upwards, and pull your upper body backwards (Figure 11). Gradually move your upper body forward and downward, and at the same time, with your arms bent, your chest is lowered and close to the ground (Figure 12). Prop up with both arms forcefully, move the upper body backwards and upwards, return to Figure 11, and do it six times in a row.
Tip: Strength and thoughts should be concentrated on the fingers and arms that support the ground.
Technique: This technique mainly trains the endurance of the fingers and arms. It is very difficult to defeat the enemy if the fingers do not have enough strength and hardness in a combat attack. " Shaolin 72 Arts " includes one-finger Zen, two-finger Zen , and Guanyin palm. In this style of exercise, you can support the ground with your five fingers at the first practice. As your power grows, you can gradually reduce your fingers until you use your index finger to support the ground.
Sixth style
Immediately after moving up, hug the right ankle with both hands, then move the head to the right calf and repeat the exercise several times.
Tip: When bend down, always straighten your legs and not bend your knees. Do not dent your chest when you bend your upper body, and try to touch the top of your head with the back of your instep.
Principle: Wu Yanyun: The length of the tendons is equal to the strength. This method mainly trains the flexibility of the joints and ligaments of the lumbar spine. It can enhance the stretching function of the leg tendons and the flexibility of the leg ligaments and make them more elastic, which lays the foundation for the strength of the body and waist during combat.
Fig. 13 Fig. 14 Fig. 15
into the seventh straight _span2 right knee Stop next to your right leg, flex your elbows and make a fist, place your fist beside your ears, the center of your fist is forward high and your ears flat (Figure 14). Then the upper body is slowly flattened back, the right leg is supported without moving,Punch out with both fists toward the top of the head, while pushing your left leg out to the left side (Figure 15), do this six times, then change your left leg to support, and kick with your right leg.
Tip: Do not point the toes of the supporting legs straight forward, but slightly offset outwards. Figure 15 action can stand still for one or two minutes. punching and kicking must be carried out at the same time, fast and powerful, and quick recovery.
Principle: This method is to train the senses of balance and maintain the ability of the body to balance. Adding punches and kicks to balance movements can quickly improve training effectiveness. It is used for actual combat and can hit the enemy before and after at the same time.
Eighth style vertical jump
Method: Stand with two legs in stride, the distance between them is comfortable, the palms should be stretched down in front of the chest (Picture 16) ). Immediately hit the ground with the soles of the feet before the legs, and the body rose into the air, rotated 180 degrees in the air, and remained in the posture shown in Figure 16 after landing, except in the opposite direction. Do it five times in a row.
Tip: You need to practice on both sides of the take-off and spin. The take-off and the rotation should be coordinated well, and don't get out of touch. You need to use the elastic force of the forefoot to take off.
Principle: The most common footwork in Shaolin martial arts is horse stance. This style of exercise is aimed at training to maintain the stability of the step during exercise, and to fully develop the strength of the waist and legs and the kicking elasticity of the forefoot. Auxiliary exercises: The jumping power of the forefoot will directly determine the speed of the body and footwork in the combat Sanda, which is indispensable in Shaolin martial arts training. In traditional Shaolin martial arts foundation training, there are "Chuan" piles and vertical kicking techniques to train the jumping ability of the legs. This is described as follows: stand on a horse step, with your feet shoulder-width apart, your arms flat forward, palms facing each other, and lift up. The heels of both feet, with the soles of the feet touching the ground; upper body requirements: head hanging, chin retracted, neck straight, loose shoulders, chest up, abdomen retracted,Straight back and fall back, eyes straight; lower body requirements: two knees brace, thighs flat, calves straight, the whole body vigorous, and the dantian is sinking. Stand quietly twice a day, gradually increasing from five minutes to one hour each time (Figure 17).
Picture 17 Picture 18 Picture 19 Picture 20 Picture 21 Both hands form sword fingers (the index finger and middle finger are straightened, the ring finger and little finger are bent, and the thumb is clasped on the ring finger and little finger, also known as "snake-shaped fingers") (Figure 18). Push the right leg hard to take off, the left foot lands on the knees and half squat, the right knee is bent horizontally on the left knee, the right sword points upward and diagonally in front of the left shoulder, and the left sword points downward and diagonally in front of the crotch (Figure 19). Straighten your upper body, straighten your left leg, and raise your right leg with your right knee bent. Take off with the left leg on the ground. When landing, the right leg is bent and half squatted, the left leg is placed on the right knee, the right sword is pointed downward and diagonally in front of the crotch, and the left sword is pointed upward and diagonally in front of the right shoulder.
Tip: When squatting, the knees should lean slightly forward, the calves should lean forward, and the thighs should be slightly higher than the knees. The movements of bending the knees and crossing the legs and the fingers of both swords should be completed at the same time.
Principle: This style is designed to train the senses to balance and improve the sensitivity and coordination of movements. Train the body to maintain an unbiased balance during exercise.
Tenth-style cross splits
Method: Stand upright, split the left and right legs slowly and softly to the front and back, respectively. The toes of the left leg is raised and the upper body is straight to the left. leg. Place the right leg on the ground with the front side of the leg, and the instep straightened. Hugging the left leg with both hands forward, the upper body is leaning against the left calf, the top of the head is toward the left foot (Figure 20). Roll your body to one side as much as possible, and always keep your posture while rolling.Let go of your left foot with your hands, press the ground on both sides of your body, straighten your upper body, with your legs slightly retracted, then turn your upper body to your right leg, changing your right leg in front of you. The rest of the exercises are the same as the left leg.
Cross-fork training method: Stand up, split your legs slowly to the left and right, place the back of your legs on the ground, tilt your toes up, fall on your right leg with your upper body, and bend your right elbow to protect your chest. Forward, stretch your left arm toward your head, and grab your right foot with your left hand. Release your left hand, straighten your upper body and fall on your left leg, stretch your right hand from your head to grab your left foot, and do this five times in a row.
Theory: Vertical is the best training method to increase the anteroposterior flexion and extension of the hip; horizontal is a good method to train the ligaments and fascia of the hip joint and increase the abduction of the hip joint. Both are in one. It is called a cross and should be combined with practice.
Eleventh Dapeng Spreading
Method: Left leg straighten up with the knee, right leg stretched back flat, toe straight, body weight on the left leg, arms flat on both sides Extend, bend the upper body forward at right angles to the supporting leg (Figure 21). Rotate your left foot forcefully to the right for one full circle, stop briefly, and then rotate one circle to the left. Do it five times in a row. Change the right leg to support your body and do it five times.
Tip: The knee joints of the supporting leg should not be bent when rotating, and the upper body and the extended leg should always be kept straight.
Principle: This style of exercise is a combination of single-leg support and rotation and leaning over balance. It mainly exercises the ability to overcome and utilize inertia during high-speed movements, and lays a good foundation for practicing the martial art of spinning kicks.
Twelfth style mandarin duck sitting
exercises: stand side by side and bend knees and squat, stretch both arms forward, palms down, left foot forward flat kick, feet straightened, and left at the same time Slap the instep with the palm (Figure 22).While the left leg bends the knee down, kick the right foot forward, straighten the foot, hit the back of the right instep with the right palm, drop the right knee, kick out the left foot, and practice alternately.
Tip: kick off with the right foot should kick off the ground before the left foot hits the ground, and can’t wait for the left foot to hit the ground before taking off. The movements should be forceful, fast, and the upper body should be steady, and do not rise and fall suddenly.
Principle: Nong, a perennial aquatic plant, this style takes the shape of a mandarin duck on the water surface to exercise the contraction function of the leg muscles. Further improve the sensitivity and coordination of actions. This skill is also known as "flying on the grass", Wu Yanyun: leaning over the grass and flying with a series of whip sounds. Explain that the body should not be too high when practicing this exercise, and the clapping sound should be loud and coherent.
The thirteenth style kneeling elbow suspension
Method: bend the elbows with both palms to support the ground, point the palms forward, hang the body in the air, bend in front of the upper body, and then kneel on both elbows. Go up and stand still for a while (Figure 23).
Tip: After kneeling with elbows, the head should be lifted up. At the beginning of the practice, you can have your partner support each other, or you can lean your back against the wall, kneel your elbows and slightly lean your toes against the wall, and then gradually detach as your skill deepens. At this time, the standing time should be gradually increased to about ten minutes.
Principle: By practicing this method, you can rapidly increase the strength of the arm muscles and hip flexors, and develop the chest muscles. This style is also the basic skill of iron palm and iron fist.
Fig. 22 Fig. 23 Fig. 24 Fig. 25
Fourteenth style: Centipede jumping p1 span 0 arms _span 0 elbowsPlace your palms on the ground, with your palms facing forward, your legs together and point your toes on the ground, and your whole body is prone. The distance between the palms is shoulder-width apart, the chest is about five or six centimeters above the ground, and the head to the feet are in a straight line (Figure 24). Then drive both palms by the waist, and bounce up on the toes of both feet, about 30 cm off the ground. Move your body forward and land in the air, supporting with straight arms with both hands (Picture 25), then bend your arms back to the position shown in Picture 24, and do it six times in a row. Then return to the original place one by one, this is the centipede vertical jump. After the body bounces, land to the side and do it six times in a row. This is a centipede jumping horizontally. After the body bounces, the palms land to the left, and the feet land to the right, which means turning and jumping on the spot. Rotating for the centipede.
Tip: Centipede jumping is more difficult. The waist should be used as the elbow during training. The arms should be raised first and then fall. Both arms should jump up at the same time. When jumping, the waist should be straight, not protruding buttock or bending over.
Technique: Centipede jumping is a common technique in lying on the ground and martial arts in drama. The main training purpose of centipede jumping is to increase the muscle strength of the waist and arm, so that the movements are agile and coordinated.
Fifteenth style gecko swimming on the wall
Method: Support both palms on the ground, shoulder width apart, fingers facing both feet, lie on your back, back about five or six centimeters from the ground, elbows, Straighten your legs and touch your heels to the ground (Figure 26). Support the ground with your waist and limbs, your body jumps up into the air, your whole body moves toward the top of your head, and then land and jump again. Do it five times in a row and jump back the same way.
Tip: When you first practice, you can use your ten fingers to support the ground with your palms on the ground. This kung fu can be practiced like a centipede bouncing in both vertical and horizontal ways.
Principle: Gecko-like marching on smooth walls, martial arts predecessors imitated " gecko swimming wall art ", also known as "wall climbing skills" or "wall paintings". This type of exercise is the primary exercise of "Gecko Swimming on the Wall".It is one of Shaolin's 72 arts. It mainly exercises the strength of arms, fingers and heels.
Figure 26 Figure 27 Figure 28 , Keep your legs together and straighten, point your toes on the ground, lie on your stomach, keep your whole body in a straight line, and don’t bend your waist with force (Figure 27). The buttocks slowly bulge upwards, and the body moves from front to back. The position of the hands and feet remains unchanged, forming an arch (Figure 28). The upper body moves downward and forward in an arc shape until it moves forward until the chest is close to the ground (Figure 29). Then straighten both arms vigorously, and do an arc movement from the front to the back of the upper body, returning to the posture shown in Figure 27. You can do it 12 to 24 times in a row at the first practice, and as your skill deepens, you can do it 24 to 36 times each time.
Tip: When the upper body is moving from back to front, the body should move in an arc-shaped trajectory, and the chin, chest and abdomen should be as close to the ground as possible in turn. The legs should always be straight during exercise.
theory: This style of exercise mainly exercises the strength of the muscles of the arms and the tendons of the hips, but it has a larger amount of exercise than the push-up .
Seventeenth style two-foot flying kick
Method: Stand side by side, squat with both arms and elbows bent over the knees and under the head. Then he kicked off the ground quickly with his two feet, and his body rose into the air. In the air, both legs kicked forward at the same time.
Tip: When you take off, your legs should bend your knees and push the ground to fit your waist. The air strike action should be fast and accurate, and the legs can be slightly separated to the left and right during the slap.The upper body should be bent down. In the first practice, with both arms bent and elbow held high above the head, they can take off in three or five steps.
Theory: Mainly trains the coordination, sensitivity and jumping ability of the movement of the limbs.
Fig. 29 Fig. 30 Fig. 31
Eighteenth-style leg sweeping
: Bend the right leg to the left toe side of the knee. Straighten your toes and buckle your toes inwardly, with your upper body leaning forward and the center of gravity on your left leg, with your palms resting on the ground, with your palms facing forward (Picture 31), and then using the palm of your left foot as the axis, your right foot close to the ground, and your right leg straight to the ground. Rotate and kick the body to the left for a full circle, consecutively sweeping and kicking six times, changing the right leg to squat and squatting with the left leg straightened to the ground, and the same sweeping and kicking six times. This is the front sweeping of the legs, and the back sweeping of the legs is basically the same as the front sweeping, except that the straightened leg does not move forward when rotating, but sweeps backwards. When sweeping back, the palms still need to support the ground, and the soles of the feet still need to be on the ground.
Tip: When sweeping the legs, be sure to use your waist to drive the legs. When sweeping the legs, straighten the legs and keep the soles of the feet on the ground, and do not lift them up. Sweeping techniques should be practiced diligently and hard. You can't just be satisfied with the rotary sweep for a week, you can also sweep for a week and a half, or even two weeks. In Shaolin martial arts, it is necessary to cooperate with the sweeping and kicking of the cypress stakes. If you can sweep the stakes off with a sweep of the legs, you will be done.
Principle: There are two ways to sweep the legs: front sweeping and back sweeping. Its main purpose is to train the body's balance ability. Sweeping legs has a high practical value in combat Sanda. It can sweep its feet while avoiding the enemy's attack, causing the enemy to lose balance and fall to the ground. Therefore, more training should be carried out, and both left and right legs should be mastered well.
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