Characteristic Five

第五特点腰脊带头、内外相

合的节节贯串运动

The Fifth Characteristic

The Lumbar Spine Takes the Lead, Internal and External Appear Together

Joint by Joint Strung Together Movement

拳谱规定:

(l)“腰脊为第一主宰,一动无有不动”;

(2)“周身节节贯串,毋使丝毫间断”

(3)“欲要周身一家,先要周身无有缺陷”;

(4)“行气如九曲珠,无微不到”。

List of Boxing Rules:

(1) "The yao (lumbar spine) is the primary ruler, one moves nothing is motionless";

(2) "The whole body joint by joint strung together, without any breaks"

(3) "If you want the whole body to be one family, you must first have the whole body without defects";

(4) "circulate qi like nine pearls, there is no part it doesn't reach."

从以上四项规定中可以看出,为了达到一动全动,必须以腰脊为中心,因为腰是左右平行转动的中轴,脊是上下弯曲的根基。太极拳动作既要一动全动,那么在运动线路上就不能单純地左右平旋,也不能专在上下、前后做弯曲动作,而必須将腰脊联合起*,使运动的路线形成一条既是左右,又是上下、前后的空闻曲线,以建立一动全动的基础。这就是说,只有通过脊为中心,才可以使周身九个主要的运动关节'@依火贯串起来·此外,还要做到周身无缺陷,贯串如九曲圆珠,这样功夫才可以进展到周身一家的地步”所以腰脊带头,內外和合的节节贯串运动,就成为太极拳的第五个特点”

As can be seen from the above four rules in order to achieve one moves all move it is necessary to use the lumbar spine serving as the center, because the yao (waist) is the central axis that rotates levelly to the left and right and the spine bends up and down. In taijiquan movement it is important that one moves, all moves. In that way movement should not simply revolve left and right it also should not be dedicated to the up and down, forward and backward bending movement. It is necessary to use the lumbar spine to combine the movements, so that the movement is both left and right and up and down and forward and backward in order to establish one moves all move as the foundation. That's exactly it, only by means of the spine as the center, then and only then can the whole body's nine main moving joints {5-1} string together. In addition it is important that the whole body is without defects, strung together like nine curved pearls. This kind of gongfu can make progress to develop the whole body is one family stage "so the lumbar spine takes the lead and the internal and external are in harmony, joint by joint strung together in movement, becomes taijiquan's fifth special point".

一、节节贯串的实质

One

The Essence of Joint by Joint Strung Together

为了明确节节贯串的实质,试举下半身为例加以说明.珰劲起于跟,通过踝关节,环绕着小腿上升到膝关节,再由膝关节旋转上升,环绕大到舿关节,能够做到没有丝毫间断,是谓下半身的节节贯串。这说明所谓贯串,不仅在关节上动,而且应使整个腿环绕上升而动. 若不经过大小腿而单由踝、膝、胯等关节动,则属于由一节飞跃到另一节的动,这是一种“零断劲”。因此,只有经过大小腿而上升的劲,才是真正的“贯串劲" {2}.

In order to clarify the essence of joint by joint strung together the lower body is used as an example to illustrate. Dang (crotch) jin (strength) starts in the heel, passes through the ankle joint, revolves around the calf rising to the knee joint and then through the knee joint rotates upward, revolving around the kua (hip) joint and doing it without the slightest gap or break. This is what is meant by the lower body joint by joint is strung together. This shows that what is called strung together is not only the joint moves up, in addition it should cause the whole leg to revolve, rise, and move. If not supported by the large and small leg, but only through the ankle, knee, kua (hip/crotch) and other joints set in motion, then it takes part in the movement from one joint to another joint. This is one kind of "ling daun jin (zero break strength)". Therefore, only going through the leg and rising jin, then and only then is it the real "strung together jin" {5-2}.

明确了贯串劲,就可以找到着力之点。若使腿前弓后塌而没有左右旋转,则无论怎样不可能将关节与肌肉贯串起来,这时就只能表现出关节的一收一,与肌肉的放长无直接关系·手臂着是直伸直缩,情况也是如此。因此,这种贯串的要求除运用缠丝螺式的上升外是无法达到的。

To clearly understand strung together jin, you can find the point of effort. If you bend the front leg and drop behind it without left right rotation, then no matter what it is impossible to string together joints to rise up. Then you can only show joints one by one and the muscles release and lengthen not straight connected relationship arm feeling straight and stretched and in a contracted state in this way. Therefore, this kind of strung together requirement uses reeling silk spiralling form to rise.

二,一动全动和腰脊的关系

Two

The Relationship Between One Move All Move and the Lumbar Spine

太忣拳动作首先要求外部九个主要关节能先后贯串地运动起来,这样才能引起內脏产生“按摩”作用. 练拳时切不可几可儿个关节动、另几个关节不动· 为了做到全身关节依次全动,就必須在人身上找出它的中心环节,并用它来领导各个关节依动,这才会使动作变得比较简单. 否则,要运用脑力来照顧九个关节依次节节倶动,这会造成顾此失陂,忙个不休,不但不能达到贯串全动的目的,并且会失去动中求静的要求。

Taijiquan movement first requires that the external nine main joints can be strung together one after another to move, so as to cause the internal organs to produce a "massaging" effect. When training boxing you definitly should not move individual joints separately and several other joints do not move. In order to achieve whole body joint movement in succession the center of the human body must be found and used to lead every joint to move. This will make the movement become less complicated. If you don't use the mind to attend to the nine joints, moving joint by joint in succession, this will cause unevenness and endless rushing and not only can you not achieve the goal of stringing together the whole movement you will also lose the requirement of calm movement.

立面图

Standing Facing Forward Figure

（乙）平面困

Top Facing Figure

图 动之則分静之则合示意图

Figure 13 Parts Moving Calmly and in Harmony

我知道,腰与脊这两个器官居于人身的中部,它们天然具有中轴的功能.因此,如能使腰脊配合特点三的旋运动、就可达到节节贯串的要求,所以在太极拳中称腰脊为第一宰」因有这个中轴,双手才能运用离心力和向心力的統一性,做到“动之则分,静之则合”(如图13)。

I know that the yao (waist) and spine are two parts in the middle of the body, and they function naturally as the central axis. As a result, if the lumbar spine can be used with characteristic three to move in a rotation it can achieve the requirement of joint by joint strung together, so in taijiquan the lumbar spine is called primary because it's the central axis. Both hands can use centrifugal force and centripetal force in unity to accomplish movement "calm but harmonious" (Figure 13).

[Note: centrifugal force is the effect of inertia working against centripetal force. Throw a tether ball and it wants to travel in a straight line, but the tether constrains the ball to a spiral motion.]

三、节节贯串与增强关节

Three

Joint by Joint Strung Together and Strengthening the Joints

太极拳练到节节贯串以后,就可达到周身一家的功夫。练成这种功夫,只要简单地微微一动,就能使全身内外各部配合着动起来。这种贯串各关节的运动,可以增强关节,阻止关节发生退化现象·根据人体生理学规律,关节经常活动有助于保全关节面上软骨组织的正常结构,如不常活动,则软骨组织就会发生纤维性病变的退化作用。假使长时间不活动,它的附属器官还会进一步硬化,这样就形成了关节不灵的强硬状态。这些病变产生的原因,皆因润滑关节面的骨液分泌衰退的缘故。

Taijiquan trains to develop joint by joint strung together and you can reach whole body one family gongfu. Train to develop this kind of gongfu and as long as it is a simple small move you can make the whole body internal and external every part move together. This kind of strung together every joint movement can strengthen the joints and prevent the degeneration of joints according to the physiological laws of the human body. To have Joints often move helps to preserve the normal structure of cartilage tissue on the joint surface which if not exercised frequently the soft bone tissue fiber degenerates. If you are inactive for a long time the affiliated tissue will further harden, thus forming a joint that is stiff. These pathological changes arise simply because the smooth surface of the joints decline secreting fluid.

由此可见,太极拳节节贯串的要求,对于增强关节机能起着重要的作用。一般练太极拳都先求开展,动作开展也就扩大了人体骨骼活动的幅度。所以练太极拳时关节上常会发出一连串的响声,使人感到轻松,这说明关节得到了锻炼;这样不仅可以保持关节正常的功能,而且还可以使骨骼的机能不断增强,加速关节及其周围血液的供应,因此至老也可健步如青年。

From this It can be seen that the requirement of taijiquan joint by joint strung together enhances the joint's function and plays an important role. Generally training taijiquan first develop movement to expand the body's skeletal structure exercise range. So, when training taijiquan the joints first often make some sounds that make people feel relaxed which shows that the joint has been exercised; this not only can maintain the normal function of the joint, but also can make the bone function continuously strengthen. In addition, the supply of blood in and around the joints is expedited, so it can be healthy until old age like a young person.

四、关节动度的调节

Four

The Regulation of Joint Motion

太极拳虽然要求节节贯串,一动全动,但是其动作的动度是大小不一的。人的日常动作对关节的影响是不平均的:九个关节中,转动最易且多的是腕关节,转动最小且少的是脊柱。而太极拳节节贯串的要求,却与此恰恰相反:要求腕关节动得愈小愈好,而脊柱却要求放长并动得要大些,亦即一直一弯的动度要做得大些。腕关节的动度小了,就使人不得不扩大身法来帮助达到节节贯串的要求,不得不以腰脊作主宰,否则就法婉转自如地转过来。如果腕关节的动度不减小,则手腕一转,一个动作可以与脊无关地轻易转过去。滑过去,腰当然动得小了。所以太极拳名家們常常说;“练太极拳要练在身上，不要练在手上”。就腕关节来说,必须将腕关节的动度减小,迫使一举一动不得不运用身法,从腰脊上运出来。

Taijiquan although it requires joint by joint strung together, one move all move, but the size of the movements differ. The effect of daily movements on joints are not even: nine individual joints the easiest and the one that rotates the most is the wrist and the one with the smallest rotation and that rotates the least is the spine. Taijiquan joint by joint strung together requires, however just the opposite: the wrist is required to move the smaller the better and the spine is required to lengthen and move larger, that is to straighten and bend it's important to produce a large degree of movement. The movement of the wrist degree is small it is important for people to expand and to have a body method to help achieve joint by joint strung together and to have to use the lumbar spine as master/ruler, otherwise the graceful revolving method of smoothly, freely revolving won't develop. Such as If the movement of the wrist does not decrease the hand and wrist revolve one movement with the spine may not be easy to revolve. Slide over and the yao (waist/lower back) should move correctly for some small success. So, taijiquan masters frequently say; "Practicing taijiquan it is important to practice the body first, don't practice on your hands." In the terms of wrist joints the movement of the wrists must be reduced until they are small, forcing every movement to have no choice but to use the body method from the lumbar spine.

图14脊节动度示意图

(动得最小的脊柱关节)

Figure 14 Spine Movement Degree Diagram

(Proper Spinal Movement)

作者有一个朋友,他练习太极拳有年,但只在手法上注意,运动没有运到身上去,动作时只见手臂在动,身体却象一根木棍,随着步法前进和后退。后经别人指点,他用两副薄板夹住两腕(共四块),夹板的两端各打了两个眼,用橡皮圈系住夹板,仅允许腕有小的弯度。这样练习不久,就将从前手上的动转移到身去了;一经运到身上,就能动则倶动,哪'节节貫串的要求也有了较好的进展神气也渐趋鼓荡,身肢也产生了圆活如珠的趣味。这就是减小腕关节动度来提高身法的结果。

The author has a friend who has practiced taijiquan for years, but only in technique, meaning when moving only the arm appears to move, the body is like a wooden stick, moving forward and backward with the stepping. After being directed he used two thin plates on both wrists (four pieces in total) and made two small holes at each end of the splint using a rubber ring to tie the splint and only allowing small bends in the wrist. In this way practice soon will shift from the front hand moving to the body (moving); once moving the body, you can move joint by joint strung together as required making better progress expressing drumming qi more and more. The body and limbs appear to be a living circle of beads. This is to reduce wrist movement and to improve the body mechanics.

五、节节贯串的掌握

Five

Mastering Joint by Joint Strung Together

在运劲时必须由腰脊作发动机,以腰脊为中心,这样才可以练好节节贯串的功夫。而为了做到主宰于腰脊,不顾此寺失彼和不分散思想,则只有运用具有倾斜度的离心力来发动动作(图15),才可以自然地把劲运到腰脊上去。所以练架子时,务须养成这种动作的习惯,这样才可使运动时不分散心思,不但可以做到腰脊带头的动,而且还可做到动中得静。“动之则分,静之则合”是描写离心力“动分”和“静合”的作用。虽然由于离心力使两膊同时螺旋地分开,但因为两膊相系,在开中还寓有收合的内劲;这是属于全身的开中寓合。

While moving jin the lumbar spine must be used as the engine. Use the lumbar spine as the center to train the gongfu of joint by joint strung together. And in order to make the lumbar spine the ruler, regardless of this temple is lost and does not disperse/scatter its thoughts, it is only by leaning/slanting and using centrifugal forces to start movement (Figure 15) before you can naturally handle jin movement to raise the lumbar spine. So, when training the form it is important to develop this kind of movement as standard practice and in this way one does not have to think about the movement. Not only can you use the lumbar spine to lead the movement, but you can also do the movement calmly. "Moving separates the parts, calm joins them together" is a description of centrifugal force "movement separates the parts" and "calm joins them together" is how it is used. Although centrifugal force separates the two upper arms they also join together when spiraling, but because both upper arms form a system within the opening there is also closing (forming) internal strength (neijin ); this is a part of whole body opening and closing.

图15太极拳运动曲面

倾斜度示意图

Figure 15 Taijiquan Bending Movement Side View Leaning, Slanting Schematic

其次,由于不是直开直收,使手臂也就具有螺旋式的开这是肘合腕开和腕合肘开的开中寓合和合中寓开。前者是全身的开合相寓,后者是手臂的开合和寓。这种全身与手臂的开中寓合和合中寓开,乃是“太极”图(阴阳)的具体表现。练成这种功夫,才能纵橫前后,左右逢源,蝕之则旋转自如,变化万千,为內外俱练提供了有利条件,也是解除技击上“顶匾丟抗”四种毛病的基础(如图13)。

Next, because it is not opened in a straight manner this causes the arm to spiral open, the elbow joining the wrist, opening together with the wrist joining the elbow opening, opening within closing and closing in opening. The former is the whole body opening and closing mutually appearing, the latter is the opening and closing of the arm. This kind of whole-body taking part in the arm opening within closing and closing within opening is the "taiji" diagram (yin and yang) manifest. Train this kind of gongfu, then and only then can the vertical and horizontal, front and rear, left and right meet the source. Rotating freely, changing and transforming a thousand times, both inside and outside together training provides favorable conditions and also develops the skill to strike first “top tablet lose resist” ("ding bian diu kang”) four types of defects foundation (Figure 13).

陈式太极拳第一路拳以运劲为主。在运劲过程中,同时产生了化劲,化后就要发劲,这是运动发展的规律。现代为保健目的而修改的太极拳,几乎全是运劲,对于发劲大有删去不用的趋势。但是太极拳原是运发并用的拳,因此才构成了八门五步 {1}。所以有人将发劲的明劲改为暗劲,以达到有发劲之意,而无发劲之形,也就是将发劲改为放劲,以降低发劲的刚度,来适合体育锻炼的要求。所谓发劲,是在沉肩坠肘之下,将各仲曲蓄有余的内劲引导着由脊背传递到手臂上再发出去的意思.所以拳谱中规定:“劲由脊发”,即由脊脫扣而发出。只有这种发劲才是中正劲,它是由全身汇合了各个关节而发出来的“所以节节贯串的原则,不论是运劲、发劲和放劲均须贯彻,因为节节贯串的运劲正是节节贯串的发劲的基础。发劲除对年老者和体弱者有些不适应外,青壮年人若能练到运发俱能的地步,不仅可练成四正、四隅的八门功能,且对增强体力大有好处。

Chen style taijiquan yilu (first form) boxing uses jin to move. In the process of moving with jin, at the same time it produces hua jin (transforming strength), transforming the back to enable fajin (issue strength), this is the law of movement development. Modern health care purpose and modification of taijiquan almost all of the moving jin, is concerned with fajin (issuing strength) there is much that can be deleted and there is no need to hurry. But taijiquan was originally a combination of moving and using it as boxing and as a result the ability to form bagua (eight gates) and five steps {5-3}. As a result, people use fajin (issue strength) and bright jin changes into dark jin in order to achieve the intention of fajin (issuing strength) and appears to not have fajin (issuing strtength). That is, use fajin (issue strength) to change into fang (to release, to let go) jin, in order to reduce the stiffness of fajin (issue strength) to suit the requirements of refining the body. The so called fajin (issuing strength) is to sink the shoulders and drop the elbows, each middle (joint) is bent to store up internal strength (neijin) to guide the transmission from the back, the spine, to the arm and then send it out - that is the meaning, think about it. Therefore, the boxing list stipulates: "the jin issues from the spine", that is, the spine connects and issues/produces. Only this type of fajin (issuing strength) is zhongzheng (centered and aligned) jin, it is from the whole body harmonizing with every joint and issuing. Therefore, the principle of joint by joint strung together regardless is moving jin, fajin (issuing strength) together with fang (to release, to let go) jin are strung together thoroughly, because joint by joint strung together is moving jin joint by joint strung together is the foundation of fajin (issuing strength). Fajin (issuing strength) removes old age and weakness not adapted to the outside. If young people can train to move and issue with ability not only the four main, four corners and eight-gates functions, but also to enhance physical strength is a benefit.

由此可知,节节贯串的运劲,不仅可为周身一家的功夫打下基础,并且可为节节贯串的发劲提供条件。发劲要节节貫串,是为了能加强其劲,将劲集中于脊背,然后发出去。同时，反过来乂促进了运劲,所以它们两者相互为用,又相互增长，因此对保健与技击都有着极为良好的作用。为了便于掌握特点五,现把要领概括如下。

It can be seen from this that moving jin joint by joint strung together not only lays the foundation for the whole body as one family gongfu, in addition it can provide conditions for fajin (issuing strength) based on joint by joint strung together. Fajin (issuing strength) power demands joint by joint strung together (connection), in order to increase the jin; jin is concentrated in the spine and then issued out. Like when opposite direction governs and boosts moving jin, as a result both sides are used [in Hidden Thrust Punch (Yan Shou Gong Quan) the left elbow is pulled back while the right fist is thrust forward], they are used together and as a result has a very good effect on both health care and martial skill. In order to facilitate the mastery of characteristic five, the key points are summarized below.

(1)腰脊联合作中轴,手臂动作要有倾斜度(45度左右);

(2)由中轴而产生的“动分”和“静合”,是运用离心力达到贯串的中心关键多

(3)开中寓合、合中寓开是节节贯串和旋转自如的具体表現

(4)发劲的节节贯串是加强运劲贯串的手段

(5)减小腕关节的动度,为提高身法作用的必要手段。

(1) The waist (yao) and spine unite to work together as an axis, arm movements require inclination/tilting (45 degrees or so);

(2) A crucial point is that the central axis produces "movement and separation" and "stillness and uniting" and use centrifugal force to attain stringing together (connecting);

(3) Opening contains closing, closing contains opening are joint by joint strung together (connected) and freely rotating performance;

(4) Fajin (issuing strength) joint by joint strung together method increases moving jin strung together;

(5) Reduce the movement of the wrist joint, in order to improve the body mechanics.

Footnotes for characteristic five

{5-1}尢个主要关节指: 頸、脊、偠、骻、膝、踝、肩、肘和腕

{5-1} The main joints referred to: neck, spine, yao, kua, knee, ankle, shoulder, elbow, and wrist

{5-2}“零劲''仅关节运动,而“贯串劲"肌肉与关节齐动,

{5-2} "ling jin (zero strength)" only joints move and "string together jin" muscles and joints move

{5-3} 八门指八种內劲,即掤、、挤、按(乂称四正)和采、栵、肘、靠(又称四?), 五种步法,即前进、后退、左頋、右盼、中定.

{5-3} Eight gates refers to eight kinds of internal strength (neijin), namely ward-off, peng (掤), roll back, lu (捋), squeeze or press, ji (挤), push, an (按), (called four main) and, pick or pluck, cai (采), split, lie (栵), elbow, zhou (肘), lean againt or bump, kao (靠), (also known as four secondary), and five types of foot methods, namely forward, backward, left, right, and center.

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