As the saying goes, if the fist is not passed to the waist, the master who is passing the waist is not good. Tai Chi An important reason for low martial arts skills is disease in the waist and legs: firstly, the legs and feet cannot be loose and weak, and secondly, the waist and hips cannot move flexibly. Nowadays, there is a lot of content talking about the waist and hips. Unfortunately, most of them are full of terminology, or they cover up everything and do not mention the operation method, so it is useless. This treatise only briefly describes the waist and hips as follows:
1. The general requirements for the waist and hips are to be loose and flexible, to settle at will, and to rotate like wheels .
The essentials of the body technique can be expressed as follows:
The waist and spine are straight The gate of life The drum, The tail gate The inner joint must be centered, the crotch is rounded, the crotch is loose, the head is level, the perineum is sucked up, and the belly is relaxed and the Qi is flowing down. .
2, Basic operation methods for relaxing the waist and hips:
The first is Horse Step Standing with a fixed axis, turning the waist and loosening the hips, in a flat way or in a spiral lifting way. Generally, it is advisable to rotate the hip pelvis so that the navel can be aligned with the inside of the left knee or right knee, and the head should be upright, with eyes looking forward toward the midline of the nose. If it is too much, it will be easy to twist the waist and lose the momentum.
The second step is to stand in a lunge position, turn the waist on a fixed axis and loosen the hips, with one foot in front and one foot behind to form a lunge. Turn the waist in a flat way or in a spiral way. Keep your knees still, turn your hips and pelvis forward and forward to turn sideways 90 degrees, and bring your mind to the midline in front of your belly. The upper body cannot be twisted.
The third step is to rotate the waist and loosen the hips with the virtual and real piles fixed on the axis, which is also carried out in a flat way or a spiral lifting way. Taking the White Crane Spreading Wings Stake as the basic exercise method, the rotation of the hip pelvis can reach 90 degrees, but the upper body cannot be twisted.
The fourth step is to practice waist and hip folding with the help of sea needles in the boxing frame and downward posture, and use the inward and outward swinging feet to help loosen the hips. Practice repeatedly, and pay attention to the invisible vertical line at the end of the foot pointing to the line connecting the roots of the two feet. When one foot is completely empty, the invisible vertical line at the end of the foot points to the heel of the solid foot.
The fifth step is to bend your waist back appropriately and swing your hips to help achieve the purpose of loosening your waist and moving your hips. However, remember not to bend backwards when doing cross fists, pushing hands, or beating hands, otherwise you will lose if you fail.
Sixth, do not forcibly use physical stretching to loosen your waist and activate your hips, but use the method of concentrating your mind to ascend the jade pillow (or even go to Baihui). Otherwise, there will be consequences at your own risk.
The seventh step is to practice with the movement of both hands, but only to experience the mellow fun of the movement of the hands from turning the waist to moving.
Eight is to practice the waist Tai Chi ball movement in a state of virtual lifting and real sinking, combined with the practice of squatting on the wall.
The above exercises, within a week, will show their effectiveness in transforming strength into push hands. However, it still takes a lot of time to loosen thoroughly.
[Supplement]
The waist and hips in Chinese only refer to the human hip bone and its surrounding structures (the interskeletal frame of the waist, including the two hips, the tail, the two hip bones, and the lumbar spine at the Mingmen), as well as the tendons in various parts of the waist. , nerves and their fleshy tissues.
The waist and hips are required to be loosely integrated, which is the engine of coordinated movement of the human body and an important medium for the penetration of internal energy.
1. The tail gate is closed inside and drooping, bulging out the gate of life. The tail should neither go forward nor drag back (relative to the front and back of the line connecting the two heels), because going forward will cause the hips to stand out, and dragging back will cause the buttocks to protrude. The tail gate can only cover the perineum and hang loosely.
2. Use the invisible vertical line of the tail end as a fixed axis. The feet should be spread flat or front and back, and the waist, hips and the entire upper body should be rotated in a coordinated manner on this fixed axis. If you are not greedy, you will not be lacking. If you are greedy, you will twist your waist, and if you are lacking, you will not be able to achieve the maximum rotation effect.
3. The invisible vertical line at the tail end slides along the line connecting the two heels. This sliding will cause the waist, hips and upper body to move as a whole. Do not turn.
4. Fix the tail, stabilize the waist and hips, keep the hips flat, loosen the abdomen and expand the vital gate, and bend the upper body left and right, fold forward and backward, or open in a circle to the limit, which can relax the joints of the waist and hips to the maximum extent. , to a certain extent, it has some effect on practicing the energy and reducing the incoming force. Of course, this kind of energy transformation is not as fast as the transformation of the neutral state, so it is only an auxiliary skill.
