第二特点
身肢放长的弹性运动
The Second Characteristic
Elastic Movement of the Limbs by Releasing and Lengthening
拳谱规定:
(1)“虚领顶劲,气沉丹田”;
(2)“含胸拔背,沉肩坠肘”;
(3)“松腰圆裆,开胯屈膝”,
(4)“神聚气敛,身手放长”。
List of boxing rules:
(1) "empty the neck and raise the crown of the head jin (xu ling ding jin), sink qi to dantian";
(2) "contain the chest and pull up the back, sink the shoulders and drop the elbows";
(3) "relax and loosen the yao (waist) and round the dang (crotch), open the kua (hip) and bend the knee",
(4) "control/collect lively qi, be able to release and lengthen."
从上列四项规定中可以看出,虚领顶劲和气沉丹田是身躯放长,含胸拔背是以前胸作支柱把后背放长,沉肩坠肘是手臂放长;松腰圆裆和开胯屈膝,并使腿部得以圆活旋转,是腿部在这种特定的姿势下放长的结果。所以太极拳的步法必须在圆裆松腰和开胯屈膝的姿势下用旋踝转腿来倒换虚实。外表看,是腿的缠丝劲的表现,其实内部促进了腿的放长。这一系列的放长,又促成了全身放长;使身肢不特产生了弹性,形成掤劲,而且因全身放长,促使精神也能自然提起。因此,只要具备了放长的姿势,就不易发生努责鼓劲(拙力)的毛病,为自然的松开和身手放长提供了条件。所以身肢放长的弹性运动,就成了太极拳的第二个特点。
As can be seen from the four provisions listed above, empty the neck and raise the crown of the head jin (strength) and sink qi to dantian release and lengthen the body. Contain the chest and pull up the back so the chest feels like it is supported by the column of the back releases and lengthens and sink the shoulders and drop the elbows are the arms releasing and lengthening; loosen and relax the yao (waist) and round the dang (crotch) and open the kua (groin/hip) and bend the knees enable the legs to round and to rotate and as a result of this particular posture the legs lengthen. So taijiquan's footwork must have a posture with a rounded dang (crotch) and a loose and relaxed yao (waist) and open kuas (groin/hip) with bent knees. Rotate your ankles and your legs to exchange empty and solid. On the outside the legs manifest winding silk jin (chan si jin), in fact, this promotes the internal releasing and lengthening of the legs. This is a system of releasing and lengthening and facilitating releasing and lengthening of the whole body; enabling the body and limbs to become elastic, forming peng (掤) jin and because the whole body is released and lengthened the mind can also be aroused naturally. As a result, as long as you have a posture that is free and lengthened it is not easy to have bulging strength (clumsy strength (li)), a careless defect. [a posture that is free and lengthened] provides the conditions for a natural loosening, relaxing and opening of the body and hands. Since the body and limbs are released and lengthened elastic movement is taijiquan's second characteristic.
一、身肢放长
One
The Body and Limbs are Released and Lengthened
上面说过,练太极拳身肢必须放长,以加强全身的弹性, 有了弹性,才可以进而成为掤劲。这就是说,掤劲生于弹性,弹性生于身肢的放长。至于身体各部如何放长,现按拳谱分述如下。
As mentioned above when training taijiquan it is necessary to release and lengthen the body and limbs in order to increase the elasticity of the whole body. With elasticity it is possible to develop peng jin (掤劲). In other words, peng jin is born of elasticity. Elasticity comes from releasing and lengthening the body and limbs. As for how the various parts of the body release and lengthen it is now divided according to the list of boxing rules as follows.
(1)虚领顶劲和气沉丹田一一所谓顶劲虚领,是把顶劲向上虚虚領起,气沉丹田是把气向下沉入丹田;两者综合起来,在意识上就有向着相反方向拉开的意图,这就使身躯有了放长的感觉。
(1) Empty the neck and raise the crown of head jin and the qi sinks to dantian. These points will be discussed one by one. What is called ding jin (raise the crown of the head strength) and empty the neck, is to raise the crown of the head upward and keep the neck empty. The qi sinks to dantian is to sink the qi down into dantian; both together appear to intentionally pull apart in opposite directions which makes the body feel as though It's releasing and lengthening.
(2)含胸拔背一一-含胸要求胸部既不腆出,也不凹进,使胸成为脊背拔长的支柱,因为力学上的压杆是不允许有弯曲的。脊背就依靠这个支柱加以拔长,这就是脊背的拔长。关于这点,初学时不可误认驼背为拔背,因为背驼就会前胸凹进,这样就会使前胸失去支柱作用,不但使背失去拔长的弹性,同时也有害健康。
(2) Contain the chest and pull up/draw out the back. These points will be discussed one by one - contain the chest requires that the chest is neither out nor concave. To make the chest become (contained) pull up/draw out and lengthen the spine and due to the mechanics pressing down on the spine it is not allowed to bend/curve. The back relies on the spine to pull up and lengthen which is the pulling up and lengthening of the back. At this point when starting to learn do not be mistaken for a hunchback, pull up the back because the hunchback will have a concave chest and this will make the chest lose the function of the pillar and not only causes the back to lose the elongation, but also the nature of a spring to shoot a bullet. It is also harmful to one's health.
(3)沉肩坠肘·一一沉肩的主要作用是将臂部与肩部因下塌而接牢、臂与肩接牢,才能使臂生根。同时,由于坠肘,使肘与肩部之间达到放长。当手臂进行螺旋式缠丝运动时,就是以坠肘作中心的。同时,坠肘和坐腕又可以使肘与腕之间放长。因此,沉肩坠肘和坐腕是整个手臂的放长。
(3) Sink the shoulders and drop the elbows. Discussed one by one. The main function of sinking the shoulders is to bring the arms and shoulders down, to drop and connect them firmly. The arms and shoulders connect firmly in order to make the arm take root. At the same time due to the elbows dropping, it enables the elbows and shoulders to release and lengthen. When the arms spiral in a reeling silk motion they have the intention to drop the elbows. At the same time drop the elbows and sit the wrists to enable the elbows and wrists to release and lengthen between them. Therefore, sink the shoulders and drop the elbows together with sitting the wrists so the whole arm releases and lengthens.
(4)开胯屈膝的旋转一一这是腿部的放长。腿是站立在地面上的,要想放长就比较困难。因此,对腿部提出了开胯屈膝的要求,要求在这种特定姿势下(圆裆)用螺旋式的运动来变换虚实,这主要表现在膝头的旋转上。这样,当腿部向外旋转时,使外侧处于放长而内侧则为收缩。这种腿的旋转配合着手、臂、身的旋转,成为全身的旋转,逐步上升,就可以达到其根在脚,发于腿,主宰于腰而形于手指的完整一体的劲。
(4) Open the kua (hip/groin) and bend the knees to rotate. Discussed one by one. This is the legs releasing and lengthening. The Legs are standing on the ground and it's comparetively more difficult to release and lengthen them, but it's still important. Therefore, it is required that the legs have open kuas (groin/hip) and bent knees and this requires a special position (round dang (crotch)) to use spiral movement to alternate between empty and solid which is mainly reflected in the rotation of the knees. This way when the legs rotate outwards this causes the outside to release and lengthen and the inside to contract. This kind of rotation of the leg turns with the hands, arms, and rotation of the body and becomes whole body rotation that gradually gives rise to and can reach its root in the foot, issues in the leg, is governed by the yao (waist) and appears in the fingers - complete whole body jin.
综观上列四项规定,可见太极拳对身躯、手、足都有放长的要求。这样,不但因放长而产生弹性,成为太极拳基本的掤劲,而且可使人们的精神自然提起,不致产生鼓劲而成为拙力的病象 {2-1}
Looking at the four rules listed above it can be seen that taijiquan requires the body, hands, and feet to release and lengthen. In this way, releasing and lengthening produces elasticity and flexibility which is a fundmental (aspect) of taijiquan's peng jin and can make people's thought naturally lifted and will not produce jin with the defect of clumsy force. {2-1}
二、身肢放长的生理作用
Two
The Physiological Effect of the Releasing and Lengthening of the Body and Limbs
肌肉在受力时,可以有一定程度的伸长,但当引起伸长的外因去掉后,它就立刻恢复原状,这是肌肉本身固有的弹性。一般常见的运动,就是锻炼和提高这种弹性。根据人体生理学来看,肌肉的这种弹性收缩和放长能起下列四种作
When muscles are stressed they have a certain degree of elasticity, but when the external cause of the stretch is removed it is immediately restored to its original state which is an inherent slingshot like attribute in the muscle itself. The most common movement to train and improve this elasticity. Physiologically speaking this type of elastic contraction and lengthening of the muscles can give rise to the following four types of cultivation:
(1)可使肌肉本身的收放能力得到良好的锻炼,可使肌肉内密集的微血管网通畅。
(2)可增强组织细胞的新陈代谢,刺激身体内一切生命过程。
(3)可增强肌肉及其它所有组织器官的气体交换作用。
(4)可使身体内得到更多的氧,同时还能提高各组织器官对氧的利用率。
(1) The muscles themselves get the benefits of good exercise and can make the muscles' capillary network flow smoothly and unimpeded.
(2) It can enhance the metabolism of tissue cells and regulate and stimulate life in the body and life's processes.
(3) It can enhance the gaseous exchange of muscles and other tissue organs.
(4) It can get more oxygen in the body and also improve the tissue's utilization of oxygen.
太极拳不是一种单纯的肢体运动,它表觋在外部的是神态鼓荡,姿势极其复杂多变,隐于内的则是神聚气敛,“以心行气”,这已在第一特点中详细说明了。此外,太极拳不仅内外但练,而且还在整个身肢放艮情况下进行着绞来绞去的螺旋形顺逆缠丝的运动。这样就不但使肌肉本身的弹性得到良好的锻炼,并且提高了血液循环的速度,因而就能消除因血行受滞而引起的病症。这是太极拳因放长身肢和提起精神所起的重要作用之一.
Taijiquan is not simply a type of limb and body exercise, it is a model of wonderful external lively appearing drumming movement. The postures are extremely complex and changeable and hidden within is a lively gathering of qi "using heart/mind to circulate qi". This is already explained in the first characteristic. In addition, taijiquan is not only internal and external training, but the whole body and limbs are in a released state after twisting and winding, spiralling and rotating forming shun (follow) and ni (oppose) reeling movement. This not only makes the development of elasticity in the muscle itself good exercise, it also increases blood circulation thus eliminating the cause of blood that can give rise to a condition of sluggish circulation. This is the reason taijiquan releases and lengthens the body and limbs in addition to lifting one's spirit; one of the many important effects.
此外,太极拳弹性运动对于降低血压也有显著的影响,因为在肌肉的收缩放长过程中能产生三磷酸和腺苷酸等有扩张血管作用的产物。同时,在进行节节贯串的活动中,肌肉内开放的微血管的数量增加了许多倍,这样也就扩大了血管沟通的横截面,因此可使血压降低。另外,在练拳时由于肌肉反复放长与恢复,所以血管不易硬化。尤其是在绞来绞去的螺旋运动的配合下,更能防止血管硬化。多年久练太极拳的人在练拳时会觉得背上和四肢内的血管好像扩大了,运动起来使人感到轻松舒适,如果隔些时间不练,就会有一种闭塞的感觉。这种现象的产生,就是由于开放的微血管数目增减所致。
In addition, taijiquan's elastic movement has a significant effect on lowering blood pressure and it also has a notable effect of producing phosphoric acid and adenotides that affects the dilation of the vascular system. At the same time progressing joint by joint stringing the body together when moving the capillaries inside, the muscles open and release many times thus widening the vascular system and as a result reducing blood pressure. Also, when training boxing due to the muscles repeatedly releasing and lengthening and recovering, the blood vessels are less likely to harden. Especially when winding and unwinding, spiralling movement then can prevent the hardening of blood vessels. With many years of training taijiquan people feel that the blood vessels on their backs and limbs seem to expand and the movement makes people feel relaxed and comfortable. If you do not train, there will be a kind of closed feeling. This phenomenon occurs because the number of open microvascular vessels increases or decreases.
三、八门劲别与弹性的掤劲
Three
The Eight Jins Are Different Forms of Peng Jin Elasticity
太极拳要求用意不用拙力,但不是说用意不用劲,因为太极拳就是由八门劲构成的。八门劲都具有放长的弹性,所以称为“劲”,而不称为“力”。八门劲的名称虽有不同,但实质上只是一个掤劲,其余七个劲只不过因方位与作用不同而另有所称而已。所以太极拳也可以称为掤劲拳。现将八门劲的内容分析如下,以便更好地掌握第二特点。
Taijiquan requires the intention not to be clumsy force, but that is not to say that the intention is not to be strong, because taijiquan is made up of eight jins. Eight jins all have to release and lengthen with elasticity, all are called "jin" rather than "li (force)". The names of the eight are different, but in essence they are merely one peng jin. The other seven jins are distinguished by the direction and role and nothing more. So taijiquan can also be called peng jin boxing. Now the eight jins content is analyzed below in order to better grasp the second characteristic.
(1)在全动之下掌心由内向外缠丝,称为掤劲,
(2)在全动之下掌心由外向内缠丝,称为搬劲,
(3)双手同时将掤劲交叉向外掤出,称为挤劲,
(4)掌心向下圈沾着一点而不离开的下掤劲,称为按
(5)两手交叉向左右、前后双分的掤劲,称为采劲
(6)将掤劲卷蓄起来,在短距离内猛然一抖而弹出的劲,你为挒劲
(7)手腕出了方圆圈,用二道防线肘的掤劲掤出去,称为肘劲;
(8)肘出了方圆圈外,用三道防线身躯的掤劲掤出去,称为靠劲。
(1) While moving the palm down winds from the inside to the outside reeling silk and is called peng jin;
(2) While moving the palm down winds from the outside to the inside reeling silk and is called ban jin;
(3) Both hands at the same time peng jin strength overlap/intersect outward peng is called ji (squeeze/press) jin;
(4) The palm down fold a little downward peng jin is called an (push);
(5) Two hands cross to the left and right, both separate peng jin is called cai (pluck) jin;
(6) Use peng jin to roll up and store within a short distance internally and suddenly shake and eject jin is lie (split/cut) jin;
(7) Circle and fold the wrist and use the elbow's peng jin, peng outward is called zhou (elbow) jin;
(8) Circle and fold the elbow and use three things to defend the body's peng jin, peng out is called kao (to lean against) jin.
综合上列所说,归根结底,內中主要练的是掤劲。掤劲是一种绵软不断的“弹簧劲”。这是首先须要弄清楚的问
In the final analysis the training is primarily deveoping peng jin. Peng jin is one type of continuous, soft, uninterrupted "spring jin". This is the first question that needs to be thoroughly understood.
四、弹性运动(掤劲)的掌握
Four
The Mastery of Elastic Movement (Peng Jin)
(1)要练掤劲,首先要摧毁人身上原有的硬僵一一凡是动作,例如拿起一种重物,都要用力,日久天长就使人从幼年时起就养成了鼓劲拿重和举重的习惯。鼓劲就是努责,又珥做拙劲,而太极拳所需要的却是全身放长的弹簧劲。因此,练太极拳应分为两个阶段:首先是消除鼓劲的阶段;然后是生&新的弹簧劲的阶段。旧劲不去,新劲不生,所以拳论说;“运劲如百炼钢,何坚不摧”{1} 这就是说须经过毫不用拙力的千錘百炼，井在各种不同的放长和松开的姿势下进行絞来絞去的揉动，才能达到极其柔軟的地步，才能摧去人身旧有的僵劲,也就是说只要运劲如百炼钢,则什么僵劲皆可摧去无遗。这是前辈拳师的经验总结,所以这种化硬为柔是必不可少的阶段,初学时切勿忽视。这个阶段的时间越长越好,因为只有这样,才可以柔软得更透彻。否则,柔软得不透,将来就难免使练习者停留在柔少刚多不易达到平衡的缺点內。
(1) It is important to train peng jin. First of all, it is important to gradually remove one by one the existing rigidity from the movements of the body such as picking up a heavy object or when exerting oneself physically. In day to day activities from childhood people have formed the habit of using bulging jin to lift weights. Bulging jin is responsible for exertion, again It's called clumsy jin and what taijiquan actually requires is releasing and lengthening spring jin all over the body. So, training taijiquan should be divided into two stages: the first stage is eliminating the bulging jin and then the stage of new spring jin. Old jin is not removed, new jin (strength) is not developed, so boxing theory says; "jin is like well-tempered steel, it's strong and not easy to break" {2-2}. That means that it must go through thousands of hammerings without effort to refine it, releasing and lengthening, releasing and opening, in a variety of different postures and later progressing to winding and unwinding, massaging and moving to achieve an extremely soft stage. To destroy and remove the old stiff jin from the body, that is to say, as long as applying jin to temper steel, then any stiff jin can be destroyed. This is the previous generation of boxer's experience summed up. This hard transformed into soft is inevitable in the early stage, don't ignore it at the beginning of training. The longer this stage is, the better, because only in this way can it become softer and the transformation more thorough. If not soft enough to penetrate It is inevitable that practitioners stay in the soft and lack hardness making it difficult to achieve balance.
(2)掤劲不是人身固有的劲一一前面已经说过,在八门劲中掤劲是基本的。掤劲生于弹性,这种弹性劲,不仅是肌肉本身的弹性,而是在肌肉弹性的基础上将骨骼韧带等与肌肉联合放长中锻炼出来的。所以说它不是人身固有的劲,而是必须经过久练才能产生的劲。它的发展是由无到有,由有到强。要练习这种弹性的掤劲,应该按照拳谱的上述四项规定尽量做去。其关键要领,还是先从用意着手,使思想上有放长的意思。这样运用既久,再配以身肢上具体的放长,庶不致发生偏差。
(2) Peng jin is not inherent to the body, it develops gradually, in the eight jins peng jin is fundamental. Peng jin is born of elasticity and this kind of elastic jin which is not just muscle itself, rather it is in the muscles' elasticity. The skeleton and ligaments together with the muscles combine to release and lengthen and toughen. It's not an inherent jin of the body and It takes a lot of training to develop jin. It develops from nothing to something and from something to strong. It is important to train this elastic peng jin, you should follow the four rules of boxing listed above as much as possible to produce it. The key point is still start from intention, the idea is to use releasing and lengthening. Do this for a long time and then the body and limbs will release and lengthen and do it without deviation.
(3)神聚气敛是加强弹性和提高掤劲的基础一一一在身肢放长情况下,使人精神提起而集中,气沉而内敛,这是一种自然产生的现象。反过来,也就是说,只要神聚气敛,就可引导意识上具有放长的神态,促使身肢放长,从而提高弹性和增强掤劲。在神聚气敛的一瞬间,肌肉群就会更加充分地收缩,同时反抗肌群则更加充分的放松,因此久经放松与收缩的锻炼,也就自然地加强了身肢各部分的弹性,同时也提高了身体的素质。
(3) Lively gathering of qi is the basis for strengthening elasticity and peng jin and gradually the foundation in the body and limbs from releasing and lengthening next raises and concentrates the consciousness and qi and sinks and collects inside. This is a kind of naturally produced phenomenon. That is to say lively gathering of qi can guide awareness which promotes the releasing and lengthening of the body and limbs, thus improving elasticity and enhancing peng jin. In the moment of lively gathering qi the group of muscles balance and contract while resisting muscle groups more fully release, loosen and relax. As a result, with time, the meridians release, loosen, and relax and collect, contract, and toughen. It also naturally increases the elasticity of the various parts of the body and limbs and at the same time also improves the quality of one's health.
为了便于掌握第二个特点,把要领概括为下述五点。
(1)太极拳主要是练习掤劲,掤劲生于弹性,弹性则生于身肢的放长,因此要注意身肢的放长。
(2)身躯及上部的放长,必须是虚领顶劲、气沉丹田和含胸拔背。
(3)手足的放长,必须是沉肩坠肘、松腰圆裆和开胯屈膝的旋转。
(4)练习掤劲时,先求绵软以去掉旧力(拙力),同时放放长以生长弹性的新劲。
(5)只有神聚气敛地练拳,才是加强掤劲的內在因素。
In order to master the second characteristic, the key points are summarized below as the following five points.
(1) Taijiquan is mainly training peng jin, peng jin is born in elasticity and elasticity is born in the releasing and lengthening of the body and limbs, so it is important to pay attention to the releasing and lengthening of the body and limbs.
(2) The upper part of the body must release and lengthen. It must have an empty neck and raise the crown of the head jin and sink the qi to dantian and contain the chest and pull up the back.
(3) The hands and feet must release and lengthen, you must sink the shoulders and drop the elbows, loosen and relax the yao (waist) round the dang (crotch) and open the kuas (groin/hips) and bend the knees to rotate.
(4) When training peng jin first look for soft and flexible to remove the old force (clumsy force) and at the same time release in order to lengthen and develop elasticity for a new jin.
(5) Only lively gathering qi boxing training increases peng jin internally.
Footnotes for characteristic two
{2-1} 放长是使身手内具有细而长的感觉,而拙力的产生,是由于鼓劲使身手内具有粗而短的感觉·所以身肢放长自不致发生鼓劲而成为拙力的病象.
{2-1} To release and lengthen is to use skill to feel thin, soft and stretched out inside and the clumsy force produced is due to the bulging strength of the body that has a thick and short feeling inside so the body and limbs release and lengthen naturally not from the defect of bulging strength occurring.
{2-2}《行功心解》是一篇指导走架子的理论性文件,不是指导两人推手的准
{2-2} "Circulation work mind solution" is a theoretical document to guide the form, not to guide two person push hands.