David Chen
太极心得 四肢百骸
2015-08-09 悦太极
太极心得 四肢百骸
避免主躯干引起的拙劲，只是达到松身最起码的要求。太极拳的松身，要求周身放松，正如《太极拳论》开篇第一句所说：“一举动周身俱要轻灵”。要做到周身俱要轻灵，除了从头顶、脊椎，到尾闾的主躯干要放松，掌、腕、肘、肩、背、腰、胯、膝和脚上下九节，也要节节放松。当然，太极拳所说的松，是舒松、自然，而不是松懈。
为了更好地做到松身，对四肢百骸的进一步要求，叙述如下：
（1）头
要虚领顶劲，有上悬意念，不可歪斜摇摆；目要自然平视，始终要注视对方，引领自己发力的方向，并用余光顾盼全局。既不可闭目，也不可怒目，神宜内敛；口微闭，忌切齿，舌抵上颚，运动中所生津液，须徐徐咽下。
（2）颈
要自然松竖。只有虚领顶劲，颈才能自然松竖，既不僵硬，又不软塌。
（3）肩
要松沉。肩关节的松开，至关重要。只有肩关节能松开，上肢动脉才能通畅，血液方可直达指梢；只有肩关节能松开，才能使整个手臂的运动，松柔圆活，腰发之劲方可直达指梢。
（4）肘
要自然弯曲下垂。要做到既不贴肋，又不离肋。肘不贴肋，是便于肘部的技击；肘不离肋，是便于保护两肋。
（5）腕
要松活，不可僵硬。腕关节最为灵活，要随手臂伸缩、升降，灵活旋转，所谓“运劲如抽丝”。推掌时，要注意腕部微微沉实吐力，掌指也随之微微展直，谓之“坐腕”。
（6）手
变化最多，有掌、拳和钩三种。掌宜自然舒展，出掌和收掌时，注意旋转和缠劲，注意掌心内含外凸的虚实变化，以及发力时的坐腕立掌。握拳也要松柔，柔中寓刚。虽松，分之不能开；虽柔击之不能散。钩手，通常是由掌变钩，手腕自然下垂，五指蜷曲，拇指贴于食指梢节。
（7）胸
要舒松微含，谓之“含胸”，以利腹式呼吸，既不可外凸，也不可内扣。注意，含胸不在胸，仅是两臂微微内合，胸肌松弛，使胸腔舒展，横隔肌下降。
（8）背
要舒展伸拔，不可弓驼，谓之“拔背”。能含胸，自然能拔背。当胸略内含时，背部肌肉自然下沉，脊骨随之鼓起上提。含胸拔背，有利于腰发之劲，通于背脊，形于手指。
（9）腰
要做到松、沉、直。松，就是腰以上肢体放松，为了气不上浮；沉，为了下盘稳当，转动灵活，腰胯微微松沉，有助于沉气；直，为了立身中正，俗话说：“低头弯腰，学艺不高”。注意，腰部的松、沉、直，需要有松胯屈膝的配合。
值得指出，腰在太极拳中的地位至要，所谓：“掌腕肘和肩，背腰胯膝脚，上下九节劲，节节腰中发”。很多拳论，都有论述，指出：命意源头在腰际，刻刻留心在腰间。神为主帅，腰为躯使。气如车轮，腰如车轴。力之根在脚，发于腿，主宰于腰，形于指。有不得力，必于腰腿求之。等等。
（10）臀
要松垂内敛，不可后突，谓之“溜臀”或“敛臀”。要尽量放松臀部和腰部的肌肉，轻轻使臀部肌肉向外、向下舒展，然后再向前、向内收敛。
（11）裆
既要圆又要虚，谓之“圆裆”或“吊裆”。圆裆，为了姿势转换圆活，下盘稳固。身体下蹲时，两胯关节松活、撑开，裆自圆。注意，下蹲时，裆的高度不应低于膝盖。腰的虚实变换与裆的虚实开合，必须密切配合，腰裆松活，动作才能灵活；腰裆不松不活，内劲运转必迟钝。
（12）肛
要微提，会阴内缩，谓之“紧肛”。余习练中体会，提肛不能过分做作，且不可僵硬持续。随着全身的虚实开合，腹部的升降，气息的呼吸，提肛也须有虚实开合。否则，反而使调息受阻，意念散乱。此外，提肛的虚实开合，可使少有锻炼的会阴部，血脉通畅，对预防痔疮和前列腺疾病有效。
（13）胯
要松开，使劲力贯注下肢。胯关节是调整腰腿动作的关键，圆裆之下松胯，可使腰腿动作更为灵活协调，因为转腰实际上是在转胯。此外，只有圆裆松胯，下肢动脉才能通畅，血液方可直达脚底；只有圆裆松胯，才能使整个腿脚的运动，松柔圆活，腰裆劲下沉，直贯脚底。
（14）膝
须有力而灵活，伸展自然柔和。膝不能过脚尖，以使自身重心，始终落在支撑面内。腿部支撑全身活动的重量，而以膝关节的负担最大，特别是太极拳，常以屈膝做缓慢均匀的动作。所以初学者，须从高架势开始，随着松身的进展和腿力的增加，逐渐降低架势。
（15）脚
是步形、步法的根基。根基不稳，稍有偏差，步形步法必乱。太极拳的步形，不丁不八，谓之“川字步”。川字步，使步法进退灵活，使有效的支撑面尽可能大。注意，不管前进后退，都要圆裆松胯，脚的前放后撤要到位，使后续架式保持川字步。两脚轮换运转，机势不得停留，动作须带弧形，虚实变化缓慢到位，所谓“迈步如猫行”。
应该指出，做到松身，消除拙劲，使四肢百骸、各个关节放松，绝非一日之功，须持之以恒，有意识地训练，方能见效。太极拳，有别于其它拳种的一个明显的特点，是慢，所谓“慢练出真功”。只有消除拙劲，做到松身，才能慢练，才能神舒体静，才能用意念支配动作，做到意到气到、气到力到，求得意、气、力的完美配合。
Google Translate
Zhuo Jin avoid the main trunk caused by loose just reached the minimum requirement. Taijiquan loose, requiring whole body relax, as the "Shadow Boxing" opening the first sentence says: "a whole body all move to ethereal." All you want to do the whole body Brisk, apart from the head, spine, to sink the main trunk to relax, palm, wrist, elbow, shoulder, back, waist, hips, knees and feet Shangxiajiu festival, but also steadily relax ʱ?? Of course, tai chi said Song, is triamcinolone, nature, rather than relax.
To better achieve loose, further requirements of limbs, described as follows:
(1) Head
To virtual collar top Jin, there are hanging on ideas, not skew swing; Head to Head nature, always watching each other, to lead the direction of their own force, and with peripheral vision stare globally. Neither eyes, nor angry, God should be restrained; Weibi mouth, avoid cutting teeth, tongue touching the palate, fluid movement born shall swallow slowly.
(2) neck
To natural pine vertical. Only virtual collar top Jin, natural pine neck to vertical, neither stiff nor limp.
(3) Shoulder
To loose sink. Loosen the shoulder, it is essential. Only the shoulder joint can loosen, the upper limb artery to open blood only direct finger tip; only the shoulder can be released in order to make movement of the entire arm, loose soft round living, Jin made the only direct means of lumbar tip.
(4) Elbow
To bend naturally droop. Do not stick to the ribs, and not leave the ribs. Elbow not posted ribs facilitate martial elbow; elbows separated rib, it is easy to protect the flanks.
(5) Wrist
To loose living, not stiff. Most flexible wrist, with the arm to stretch, lift, flexible rotation, the so-called "Yunjin, such as spinning." When push palm, pay attention to the wrist slightly spit pragmatic force, also will be slightly metacarpophalangeal straightening, called "sit wrist."
(6) Hand
Most changes, there are palm, three punches and hooks. Palm should naturally stretch, when to head and closed palm, rotate and wrapped fresh attention, pay attention to the actual situation changes containing palm convex, and sit upright wrist when the palm force. Fist should be loose soft, just soft in the apartment. Although pine, points can not be opened; although not hit the soft scattered. Goushou usually becomes a hook by the palm, wrist drooping naturally, fingers curled, thumb stick to finger tip section.
(7) chest
To stretch their legs and micro-including, called "including chest" for the benefit of abdominal breathing, neither convex, can not be deducted. Note, not including chest chest, arms only slightly in the closing, chest loose, so that the chest stretch, diaphragm muscle decline.
(8) Back
To stretch stretch pull, not bow camel, called "pull back." Can Hanxiong, naturally pull back. Dangxiong contains slightly, the back muscles natural sink, put on the spine along muster. Hanxiong pull back, send it back in favor of fresh, pass on his back, shaped in the fingers.
(9) Waist
To do loose, heavy, straight. Pine is above the waist limbs relax, do not go up for air; sink, in order to secure the lower plate, rotating flexible, Yaokua slightly loose and sink, helping sink gas; straight, in order to conduct Chiang Kai-shek, saying: "bow down, learn Art is not high. " Note, waist loose, heavy, straight, loose hips knees need cooperation.
It is worth noting waist in tai chi in the position to be the so-called: "palm wrist elbow and shoulder, knee Yaokua back foot, local shopping festival Jin, spiraling back in the hair." On many punches, has discussed, he said: Naming of the source in the waist, Keke look at the waist. God coach, waist to make footer. Gas, such as wheels, waist, such as axles. Roots power of the feet, hair on the legs, dominate in the waist, shaped in the fingers. There is not effective, it will be to seek the waist and legs. And so on.
(10) hip
To sagging introverted, not after the sudden, that the "wandering hips" or "grabbing the buttocks." To try to relax the muscles of the hips and waist, hip muscles gently make out, down the stretch, and then forward, inward convergence.
(11) crotch
Both round and also true, that the "circle crotch" or "sagging." Round crotch, to pose convert live round, firm base. When the body squat, two hip joints loose living, distraction, crotch from circle. Note that when you squat, crotch height of not less than the knee. Waist and crotch transform the reality and the reality opening and closing, must be closely coordinated, loose waist and crotch live action to flexible; waist crotch not loose not live, interior strength will slow operation.
(12) Anal
To mention micro, perineum shrink, called "tight anal." More than practitioners to appreciate, levator ani can not be too contrived, stiff and can not continue. With the opening and closing of the actual situation of the body, abdominal movements, breath breathing, anus opening and closing must also have the actual situation. Otherwise, but to make pranayama blocked, scattered thoughts. In addition, opening and closing of the levator ani and the reality, few can exercise the perineum, blood smooth, to prevent hemorrhoids and prostate ailments.
(13) hip
To release, straining power absorbed lower limbs. Hip joint is the key to adjust the lumbar and leg movement, under round crotch loose hips, waist and legs can make coordinated action more flexible, because the waist is actually turn hips. In addition, only round crotch loose hips, lower extremity arterial patency to the blood before direct foot; only round crotch loose hips, legs and feet to make the whole exercise, loose soft round living, waist crotch fresh sink, Zhiguan feet.
(14) the knee
We must be strong and flexible, stretching naturally soft. Knee over the toes not to make themselves the center of gravity, always fall within the support surface. Legs support the weight of the body activities, and to the greatest burden of the knee, especially tai chi, often knees do a slow movement. So beginners must start from the high posture, with the progress of loose and increase leg strength, and decreased posture.
(15) feet
It is a step-shaped foundation footwork. Unsound, a slight deviation, step-shaped step will be chaos. Taijiquan step-shaped, not small not eight, called "Sichuan word step." Sichuan word step, step forward and backward so flexible, so that the effective supporting surface as large as possible. Note that, regardless of the forward and back, should round crotch loose hips, the feet put in place to retreat to, so that subsequent rack holding Sichuan word steps. Feet rotation operation, the machine must not remain a potential action to bring along an arc, the actual situation changes slowly in place, the so-called "Moving as a cat line."
It should be noted, so loose, eliminating humble effort to make limbs, each joint to relax, not in a day, to be sustained, conscious training, to bear fruit. Taijiquan, unlike an obvious feature other boxing is slow, so-called "slow train a real power." Only by eliminating humble strength, so loose, in order to slow practice to God Shu-body static, with the idea in order to dominate the action, so that the gas to Italy, to force air into, seek proud, air force perfect match.