After Chen Guangji heard his junior brother's appeal, he told Lin Bin: "Senior brother, in fact, I have already taught you the foundation of light gong. Pen ~ fun ~ Pavilion www.biquge.info light skills are not something you can practice in a day or two. It requires years of accumulated practice, without hard work and sweat, in order to practice light skills to a certain level. ”

"To practice light skills, we must initially practice basic skills, and first practice basic skills -- Dantian internal skills. Although modern people have different physical strengths, if they have not undergone qigong training, most of them are full of coke at the top and weakened at the bottom, and their qi is disordered, and their minds and qi are not in harmony. The internal strength of the dantian is to exercise the essence of the three treasures of the human body in a specific way, qi and spirit, so that the hundred veins are smooth and the qi of the dantian is full. Xu Xun of the Jin Dynasty said in "Spirit Sword": "If the qi is successful, the muscles and bones are gentle and soft, and the hundred levels are smooth." "The double cultivation of dantian internal power and life is the foundation of light power. When you have practiced the basic skills in the light exercises, you can then practice the elementary skills, and then after you have practiced the intermediate skills, you can practice the intermediate skills. After the intermediate level is completed, you can practice flying cornices and walking walls. The whole process of practicing light gong is gradual, and the junior and junior must not be in a hurry. “

"Got it, brother. I know that light exercises cannot be practiced in a day and a half, but need to be accumulated over time. Only by continuous efforts can we practice advanced martial arts. ”

"Senior brother, I just told you about the basics. That basic skill is the first two exercises I told you in Wudang Mountain. Primary Gong, Light Gong The primary gong is composed of several levels of practice, such as running, running piles, running bricks, and top gongs, and its purpose is to exercise the lightness and stability of the feet and the buoyancy of the body. “

"Next, I will tell you about running first: it is very important to practice running and pay attention to the movement of your legs. When running, from the point of contact of the front foot to the line of the center of gravity of the body movement, this stage is called the center of gravity foot landing cushion stage, this stage of the body to the front and lower ground pressure, thus producing a backward and upward support reaction force, hindering the progress of the human body. The way to minimize this resistance is to keep the foot at the point of landing closer to the projection line of the body's center of gravity, and bend the knee joint quickly after the foot hits the ground, so as to reduce the resistance at this stage.

"Brother, you have to remember that the legs are crossed, and when one leg pushes back, the other leg swings forward, and the forward swing and back kick are done at the same time. The point of the front swing is to be in the right direction and drive the hips forward. When he said this, Chen Guangji personally made a running motion for Lin Bin to watch. “

"After the hind leg kicks the ground, the human body rises into the air, and during the take-off phase, the movement should be relaxed, so that the body moves forward with the force of inertia. During the whole running movement, the muscles of the back leg are actively contracted, and the muscles are relaxed as much as possible during the cushioning and airing phases of the foot landing, so that you can run easier, faster and farther. Hear clearly, there is no junior brother, look. Just like my brother. ”

"After talking about running, let's talk to you about the soles of your feet. By the way, junior brother, how do you usually hit the ground with the soles of your feet when you run?"

After listening to Senior Brother's words, Lin Bin ran a few steps on the spot, and then turned around and told Chen Guangji: "Senior Brother, when you usually run. I landed on my heels first. ”

When Lin Bin said this, Chen Guangji looked at him with a strange expression and said, "Senior brother, your way of running." Brother, I'll tell you. is wrong. ”

"Then what is the correct way to land on the ground? Also, senior brother, I don't think it should be a big problem to land on the soles of the running feet!"

Chen Guangji stared at Lin Bin and said, "Senior brother, don't worry about it first. After listening to it, you will understand how to land on the soles of your feet. ”

"Senior brother, there are generally three situations when we run with our feet: the soles of the feet land first, the heels land first, and the feet land first. So how is the best way to land on the ground? Therefore, it is necessary to analyze the structure of the foot and the force technique. With the exception of a few people whose feet are flat, most people's feet are arched and have what is known as a "foot arch". The arch of the foot is composed mainly of bones and ligaments, and its structure resembles an arch bridge, which can withstand tremendous pressure, and is strong and elastic. There are many joints in the feet, and the cartilage and ligaments in the joints are elastic, which can cushion the vibration of external forces during running, so as to protect the human body from damage.

If we land with our heels when we run, we need to roll the forefoot of our heels to push back, which requires a process that affects the forward speed. And because the heel is on the ground, the cushioning effect of the arch of the foot cannot be exerted, resulting in a large vibration, which is easy to cause damage to the knee joint, and will cause damage to the brain and internal organs by vibration, so the method of heel landing will not be used in general running. “

After listening to Senior Brother Chen Guangji explain the disadvantages of running with his heels on the ground, Lin Bin asked eagerly: "Senior brother, what about the other two ways to run and land on the ground?"

Chen Guangji personally ran two steps and said, "Senior brother, you don't have to worry first. Listen to me slowly!"

"Actually, it's a better way for us to run with the forefoot of the foot first. Because in all parts of the foot, the bones and ligaments of the foot are concentrated in the middle and front of the foot, the forefoot is wide and thin, the elasticity is good, and the forefoot lands first, which can maintain the balance of the body and buffer the external vibration and resistance. ”

"Wait until you can land on the ground with the forefoot first, and there will be no problem. After a little more practice, you can take it to the next level and run on tiptoe only. At this time, it is considered the beginning of your light exercises. Because if you touch the ground with the soles of your feet, your steps will be steady, and if you are steadfast, your body will be light, and if you touch the ground with your toes, your steps will be weak, and if you are weak, your body will be easy to be light. Of course, running on tiptoe is very difficult, so you can only practice slowly. ”

After listening to his senior brother's words, Lin Bin couldn't help but sigh: "Senior brother, I didn't expect it to be so difficult to learn light skills." There is so much knowledge about the way the soles of the feet land on the ground in a small run. It seems that my junior brother is still early on the road of light work, and now I don't even have the door, when can I catch up with you, senior brother!"

Finding that Lin Bin was a little low, Chen Guangji took two steps forward and patted Lin Bin's young shoulder, staring at him and saying, "What's wrong, junior brother." Don't you have confidence? Senior brother, I'm still waiting for you to challenge me!"

After listening to Chen Guangji's words, Lin Bin suddenly came to his senses. gave Chen Guangji a punch and said, "Senior brother, you wait." I'm going to put you down in a few years!"

After seeing Lin Bin recover, Chen Guangji replied with a smile: "Okay, junior brother." Senior brother, I'm waiting for you. Don't let your brother wait too long!"

Lin Bin replied very dryly: "No problem." ”

"Alright, junior brother. I just talked about running in light exercises, and now I will tell you about other exercises in light exercises. ”