"Isn't Liuying a domineering move?" Lin Bao wondered.

Shen Hongzhen responded: "No, Liuying is the name of the Tianluo Domain for domineering, and the Tianluo Domain is a closed domain in this world."

"After they discovered the armed color domineering, they didn't understand this new product, so they named it Ryuzakura according to its unique ability."

"Actually, Liuying is armed color domineering, but Liuying is a very high stage in armed color domineering."

"So that's the case, Grandpa Shen, how should you cultivate the physical arts?" Lin Leopard continued to ask.

Shen Hongzhen replied: "If you want to practice physical skills well, you have to practice the basic skills of physical skills well."

"The basic skill of physical art is pile work, that is, standing pile."

"Then how should I practice pile skills?"

"The commonly used method of standing piles is: the feet are shoulder-width apart, the knees are slightly bent, the arms are bent in front of the chest or abdomen, and the hands are about ten centimeters apart."

"Then it's time to adjust the body shape: the head is straight, the jaw is slightly adducted, the ears are flat, the shoulders are the same height, and the hips are the same height......."

"Then adjust the spirit: look a little lower in front of you with your eyes, and a little higher in your ears and behind you, and you will lead up ......."

"Then relax your body: start at the top of your head and relax your body one by one, up to your knees and ankles, with your feet firmly on the ground."

"Repeatedly check, adjust and experience the feeling of relaxation and alignment, at this time, you should have reached the back support of the door, the retraction across the roots, and the buttocks are like a bell hammer hanging ......."

"Experience" the feeling of the virtual collar, the heavy shoulders and elbows, the chest and the back, the loose waist and hips, the feeling of standing in the middle, the heart and the body relaxed, the feeling of the dantian, the feeling of the body with five bows, and so on. ”

At this time, the relaxation is not loose and soft, but the whole body is a whole, in a state of "like loose but not loose, will not be undeveloped". ”

"There is not only static pile work, but also moving pile work."

Standing piles (round piles)

"Stand silently with your feet shoulder-width apart, adjust your heart and breath, relax your body, breathe steadily, and have a peaceful mind."

"Bend your knees slightly as if you are squatting, pull up with both hands and hold the ball, your hands are shoulder-width apart, your five fingers are stretched, your palms are inward, and your wrists are slightly rotated inward."

"Hold the inside and the outside, and the feet seem to be rooted. Shoulders and elbows are heavy, and the back is pulled with the chest and back. Hang yourself and fall perineum. ”

"Relax your shoulders and don't shrug them. The elbow is about three finger widths below the shoulder, and it can also be pulled in parallel at shoulder height. ”

"Look ahead, and replace all thoughts with one thought. Let the distracting thoughts that arise go with it. ”

"Turning a blind eye, hearing and not hearing; Those who come do not refuse, and those who go do not stay. ”

"Stand comfortably and not stiffly, but the essentials of the movement must be right, and you can't stagger. Keep your head straight and neck straight and symmetrical. ”

"Xingyi boxing calls it a round pile, and Yiquan (Dacheng boxing) calls it a flat step support pile."

Specific essentials

"The three lines should be recognized one by one, gradually accumulated, and do not try to have them at the same time."

Position of force

"The lower plate is the foundation, and the three-line competition should first be recognized from the lower plate."

"The essentials of the competition for the next plate are: open the hips and lift the crotch, hang the crotch, step forward and back, the crotch is round, dare not get up, dare not sit, dare not advance, dare not retreat."

Spine rivalry

The overall requirements of the spine are: sitting on the hips and lifting the body, the neck and the back are elongated, and the spine is elongated, and the spine runs through the top, which feels like "looking at the other thing through the wall, and the ox pulls the heavy car", stretching the neck and lengthening the waist. ”

"The spine battle should first find out the sinking force, that is, the tail vertebrae are sinking, and the sinking force is lost, and the upper body and the lower disc are often disjointed when the force is exerted, and it is difficult to penetrate up and down, and it is easy to be pulled out by the other party."

"The tail vertebrae are sinking, and the specific feeling is that on the basis of the lower plate fight, the body is slightly pressed down, and it is slightly pushed up, which has both the tendency of sinking and the elasticity."

"Another important point is that the door of life is jacked, and the lumbar spine of normal people has an inward physiological curve, which can be known by touching it with your hands, and in the state of standing on the pile, this physiological curve should be straightened and filled."

"One thing to pay attention to here is that the door can be lifted to fill the bend of the back waist naturally, not deliberately and excessively backwards, otherwise it will cause a hunchback and a broken belly, which is the wrong pile state."

While the above two points are done, there is also a point that the lower abdomen should be slightly "tucked" downward, that is, the abdomen should not be lifted upward, the chest should not be straightened, and the lower abdomen should be slightly tense, which feels very full. ”

"This feeling is exactly the same as the feeling of lying on the prone pile, and you can experience it when practicing the prone pile."

"A few essentials have been done, you can find the upward strength, the essentials are: the chin is slightly closed, the neck is slightly raised, the back of the neck is attached to the collar, the top of the head is slightly upward, pay attention to find out this feeling, the head and neck can not be overforced, excessive force will be lost to "stiff". ”

"The overall feeling is as if you are standing on this side of the wall and stretching your neck to look at the other side of the wall, and you will naturally form a confrontation with the sinking trend of the tail vertebrae."

"After the tail vertebrae are buckled and sitting, the door is pushed up, the lower abdomen is tucked down, and the head and neck are collared, the whole body is in a state of contention."

"The whole spine and the large tendons on both sides are stretched up and down, like a spring that has been pulled up, full of elasticity."

"In this case, the state of the torso is not empty, and at this time, you can try to knock on the lower abdomen and two ribs, which feels very full and elastic, and naturally has a certain ability to resist."

Upper limb fighting

"After the lower disc battle and the spine battle are all obtained, you can add the upper limb fight at this time."

"The general requirements for the struggle of the upper limbs are: pulling the shoulders and elbows, pulling out the arms and probes, breaking the bones and flesh, and running through the arms."

"When the three-line battle can be maintained for 20 minutes without suffering, it can be considered to be up to standard, and the practice of three-line penetration can be carried out."

Three lines in place

"The upper limbs of the human body are connected into a line, the lower limbs are connected into a line, and the spine is connected into a line, and the three lines are combined to form a large shape of the human body."

"The three lines in place is the practice of the basic frame, the specific essentials are: two feet in a longitudinal step, left and right separated by a line, about one and a half feet to two feet between the front and back, so that the feet can be lifted more freely at any time."

"The front toe points straight ahead, the ankle, knee, and hip are about 120 degrees, the front heel is slightly raised, the back foot is fully on the ground, the toe is about 60 degrees, the back leg is half squatting and the knee is about 120 degrees, the body is naturally upright, not biased or oblique, and the center of gravity is four in front of six or three in the back seven."

"Lift your hands, hold them in front of you, palms facing each other, fingertips pointing forward, and adjust your hands at a height of about the space between your shoulders and eyebrows."

"The distance between the hands is about the same as the shoulder, the elbows are lower than the hands, the bevel is pointing downward, the elbow of the forearm is about 120 degrees, and the elbow of the back arm is about 100 degrees."

"People who have never touched the stump for the first time will feel that their arms, especially their shoulders, are sore and swollen in less than 5 minutes, and it is difficult to continue, and if they stand down, they will feel their legs tremble, sweat on their bodies, and the frame is unstable."

"At this time, we should overcome these problems as much as possible and try to ensure that the frame does not go out of shape."

"The practice time can be gradually increased, the first time to stand for 5 minutes, the next time to strive for 10-15 minutes, as the progress of the practice increases, to what extent is the third line in place to practice?"

"If you can stand for 20 minutes, the frame is not out of shape, the breathing is natural, the arms are light and free, the palms are warm, and the muscles can be relaxed, then you can consider the standard to be up to standard, and you can move on to the next step of practice at this time."

Three-line battle

The three-line battle is the reinforcement of the three-line position, if the three-line is in place and the three bows are placed, then the three-line battle is to tighten the strings of the bow. ”

"Three-line competition is the core of pile work, with the state of three-line competition, it also forms a state of overall non-emptiness."

Three-line throughout

"The three-line breakthrough is to introduce trajectory movement on the basis of three-line competition, that is, the boxing mode of movement in the state of non-emptiness."

"Through this part of the training, the shape value can be more stable in the state of motion, the trajectory compound is more reasonable, the level conduction is more accurate, and the strength of the human body can be exerted unprecedentedly."

"The general requirements of the three-line through-through exercise are: take the waist as the point, connect the line diagonally, stretch the bow in the real place, and pull the string in the void."

"Take the ridge as the axis, respond to a hundred calls, twist and wrap in alignment, and self-discipline rolling. To put it simply, it is to carry out various trajectory movements in a non-empty state. ”

"There are three main modes of three-line penetration:

"First, the push-pull type - the front and back penetration, the second, the lifting type - the upper and lower penetration, the third, the twisting type - the cross penetration."

"When practicing the three-line penetration, the vision should not be scattered, the momentum should be sufficient, and the eyes seem to see through the far place in the sky, that is, to make a "tiger vision" requirement. ”

"After mastering the gongji, the spiritual consciousness should be extended and farthered, although the hand moves slightly, but the consciousness should feel as if it is pushed to an extremely distant place."

"The same slight pull, to feel as if it is pulled very close, this is an excellent exercise for the nervous system."

"To what extent is the three-line through-through practice considered to be up to standard?"

Generally speaking, if you can achieve a compound and rounded trajectory, and the whole moves as one, "when you move your hands, you will have it on your body", which is a gradual entry. ”

Tips for practice

"Hold your hands in front of you, and set up a vast wasteland."

"The frame is as full as a bow, and the large shape is full and round."

"The spirit is calm, and the whole body is turbulent and circulating."

Among them, the word "not empty" is not lightly passed on by 10,000 taels of gold. ”

1. Non-empty state

"The so-called non-empty state means that the body has non-directional support everywhere, which is manifested in a high-stability interstitial frame structure that cannot be broken or dismantled."

Second, the state of penetration

"The power transmission is unimpeded, so as to form the maximum exertion of the "potential" created by the compound movement of the trajectory. ”

3. Cultivate spirit

"By standing on the pile, develop a kind of spiritual momentum like a tiger pounceing on food, high vigilance, like facing a great enemy, and on the verge of attack."

Misunderstandings of standing piles:

"The market is all generalized to stand on the mixed element pile, we must start from the poleless pile, and the poleless pile can unload the stiffness on the body."

Stick to the time

"The most basic time requirement for standing piles must be guaranteed to be 40 minutes, if it is less than 40 minutes, it will have no effect."

"In addition, according to different needs, the time is also different, for the purpose of health preservation, you can stand for half an hour."

"If the purpose is to practice physical arts, you need to stand for two hours or more.

Stand on the pile

"When standing against the pile, you can have your partner push the practitioner's frame and front knee from all angles to test."

"If the frame is very strong, strong and very elastic, it is generally correct to reset and rebound immediately under force."

"If you lose your strength or die with force, it's wrong."

Left and right are interchangeable

"The left and right poses should not be wasted, they must be practiced, you can stand on the left for a period of time, and then stand on the right for a period of time."

Three-step exercise

"The three-step exercise cannot change the procedure, it should be realized step by step, and it should not be abandoned any step, each has its own function, and all should be taken into account."

"You can stand for two days and three lines in place, stand for two days against the pile, and then stand for two days to break through the pile, and practice alternately."

In the practice of pile gong, we should pay attention to the principle of "eliminating delusional movements, experiencing from stillness" and "leading qi with intention and circulating in the body". ”

In addition, the muscles are in an isometric contraction state when standing on the pile, which can effectively enhance the strength of the lower limb muscles. ”

"The sensations obtained from pile exercise can form a certain conditioned reflex pathway in the cerebral cortex, that is, the dynamic stereotype of the standing posture, which can ensure that a certain pile posture will not be deformed in the rapidly changing boxing exercise."

"The improvement of muscle relaxation perception can improve the ability of the motor center to dominate the muscles of various parts and improve the voluntary mobility of the muscles."

"The sense of qi flow obtained from the exercise of pile gong can improve the ability of consciousness to control the breath, so that the qi can move freely, and the qi will also go wherever it is perceived."

"The combined effect of muscular and mental sensation on the cerebral cortex can promote the internal and external systems of the human body to function in close harmony."

When the consciousness directs the movement of a certain muscle, the muscles of the part contract according to the order, and the sense of qi also reaches the part with the consciousness, gradually forming the realm of "consciousness, qi, force, and body", and "internal and external unity". Shen Hongzhen said eloquently.

Lin Leopard exclaimed, "I see!"

"It's not getting early, you two have a good rest tonight, there will be no time to rest from tomorrow." Shen Hongzhen said in a deep voice.

……

In the Heluo Gang, Zhang Kun asked cautiously: "Senior Brother Wang, Lin Leopard's stinky boy was given away by a martial arts powerhouse, what should we do?"