練出太極拳真功的感覺Practicingtaichirealpoweroffeeling

練習任何一個拳式動作，都要將身體分陰陽，分虛實，有開合，即有放大縮小。身體左邊縮小，則右邊放大；右邊縮小，則左邊放大；上身縮小，則下身放大；下身縮小，則上身放大；前面縮小，則後面放大；後面縮小，則前面放大。
任何手上動作開始前，應先放鬆兩肋，後鬆肩、肘、腕。
“松沉”，並不是整個身子低下去，只是命門以下地方松沉下去，命門以上地方還是向上升。
在拳式練習中，重點不在拳架定式。式與式之間的過度動作的才是至重要。
當身體某處地方無法鬆開時，便不要再想該處地方，轉為鬆開緊張處地方之上或之下的地方。
練拳時，要經常保持「三空」，即：手心空、胸空、腳心空。
「氣斂入骨」乃是用意將雙肩和背收向脊骨，並下沉至尾閭。
 拳式練習時，身體要有起伏(或升降)。起伏是由於兩胯鬆開，身體受地心吸力影響慢慢向下沉。當下沉到底時，身體會自動反彈向上升。此原則由始至終貫切到整套拳式。
我們經常說「松沉」。怎樣才是沉？沉不是直往下跌，應像一樣紙在空氣中平放地往下飄蕩。左邊沉，右邊升。然後，右邊沉，左邊升。這樣一飄一盪掉到地上。
練氣勢要意想頭、背、胸、臀四張皮。任何時候只可以擴張其中一張皮。
做任何拳式動作都要有對待。例如：手向上動，則身向下沉(臀一張皮)。手向前伸，則身向後靠(背皮)。手走左，則身走右；手走右，則身走左。手與身好像互相對拉，或是好像一個球向四方八面膨脹。
任何一個拳式動作完成後，身法上須做到虛領頂勁，含胸拔背，松胯擴膝，手上勞宮穴透開，意氣到達手指。
必須在一式的動作完成到位後，才可開始下一式的動作，不可搶先。
任何一式動作都是由身體的「中線」開始，在「中線」結束。
如果手掌、手指能放鬆，手腕不僵、不丟、不折；則整個手掌和手指自然有脹滿感覺，手指亦會自然張開。絕不可用拙力將手指併攏或撐開。手指尖要虛領頂勁，指根氣沉丹田。
兩手如一手。背部好像有一條似有似無的幼線連著左右兩手。當一手下沉，另一手就受牽引上升。一手向內收，另一手就受牽引向外展。
當手一動，則應在意念上，該隻手向四方八面張開。
手向前推出時，肩胛骨的位置要放鬆。手回收時，肩井穴(鎖骨)對下的位置要放鬆。
手向前伸，不能出圈。所謂「圈」者，是在身前形成的一個看不見，但自已能感覺到的一個圓圈。如手出圈，只要對方黏著，稍作牽引，人便失重心，身體往前傾倒。
鬆肩、沉肘和松腕的其中一種做法是：首先，整條手放鬆，用意推開肩關節，想像了一條水管的閥門被打開，一股水慢慢從肩流落上臂。當上臂充滿水後，肘受水的重量往下沉。繼而打開肘關節，讓水繼續流去前臂。待前臂也充滿了水後，打開腕關節，讓水流去手掌，再打開虎口，讓水最終流到指尖。
推手時，擬增加手上沉重量，不能光是用力向下壓，而是虛領頂勁，領著身體向上升，則手上沉重量自然增加。如雙手向左移，則身體須向右走。同樣，如雙手向右移，則身體須向左走。
在練架子或推手時，要鬆開上肢的每個關節，包括：腕關節、肘關節肩關節，可意想手腕關節內側、肘關節內側和肩關節內側都夾著一膨漲的小球，將每個關節推開。此外，若其中一隻手或兩手同時在胸前抱圓，則意想手彎和胸的中間位置有一圓球居中。此球可隨自已的心意脹大和縮小，亦即開與合。再進一步，意想身體是一個球。當意想球脹大，不單是手向前，身亦向後，肘兩側和身體兩側也向兩邊脹開，甚至頭頂和雙腳也上下伸展。因為球脹大是向四方八面同時脹大。
 肩、肘、腕順序放鬆是「意」的訓練。目的是使手上任何部位聽從「意」的指揮。當手上功夫進步後，肩、肘、腕鬆的次序可任意組合。例如，腕、肘、肩。
想像身體如寺廟裡的一口鐘。兩腿內側為鍾的內壁，尾閭為鍾錘。鐘錘永遠只能在鐘內壁的範圍擺動。那就是說，尾閭在任何時候都不應與任何一腿重迭，否則便是雙重。無論是打拳還是推手，作弓步時，後腳不可用力向後向下蹬，而是要開跨、擴膝，放鬆胯根、膝蓋和腳踝的關節。這樣，後腳才不會僵硬，重量流至腳板、腳指而反彈。反彈力倒頭傳至腳跟再傳至腿、腰……。這時腳跟會有上升的感覺，身體才能升沈轉動靈活。
當做弓步時，身體的重量從小腹放到前實腿的大腿內側處。想像前腿的胯和後腿的胯各有一氣球。前腿的胯根的氣球慢慢縮小，胯部隨之慢慢放鬆、內收下沉；後腿胯部的氣球慢慢擴大。
*若身向左轉，則右腳先動，繼而左腳動；相反，若身向右轉，則左腳先動，繼而右腳動。但無論向左或向右轉，都必須虛領頂勁，用意將一邊身縮小，以脊椎為軸為主轉動，帶動整個身體轉動。
無論練拳還是推手，如要轉動脊椎，必須在原位上轉，不能在轉的同時，向前後左右任何一方移動。
兩腳虛實的轉換在練架子時兩腳虛實的變換，例如坐步變弓步或反之，不應只是簡單地將實腳向前或向後撐，把身體推向前或推向後，使身體的重量，從地面直線地從一隻腳一交給另一隻腳。比較好的方法是，意想丹田像是一個水泵，而實腳的整條腿像貫滿了水。當兩腿進行虛實轉換時，丹田的水泵將實腿的水徐徐抽起抽走，然後徐徐貫入虛腿去。水的流動路線像一個倒轉的英文”∩”字母。在這樣的意想的**和注水的過程中，身體便自然向前或向後移動。所謂意想，不單純是想，還要真的像感覺到水在一條腿從下而上，經過單田，然後從上而下流動。也就是說，我們要能「用意」來指揮水的流動路線。此外，除了要做到能夠以「意」來指揮水的流動路線外，還要能控制水的流動速度。水的流動速度要均勻，不要有停頓。如假設實腿的水量是從9開始，然後8,7,6….地減少，最後至0;則注水的水量則是從0開始，然後1,2,3,4地增加至9。用「意想」所感覺到水的流動路線和速度，起初是很模糊和緩慢的。有時，感覺甚至會中斷。但隨著多練習，意想的感覺和速度便可以加快和加強。最快比電光火石還要快。這樣，才能達到太極拳的「用意不用力」「手快不如意先」的原則。進行「意想」時，精神必須高度集中，不想其它東西。此外，在上述的腿上虛實變換的過程中，必須要「虛靈頂勁」和做到「節節放鬆，節節貫串」。這樣才能符合「一舉動，周身俱要輕靈，猶須貫串」的要求。當我們按照上述的方法來轉換兩腿間的虛實時，若能做到全身放鬆，轉換輕靈，在身體的重量全部從一腿轉換到另一條腿一剎那，會感覺到有一個力從地面向上反彈到實腳。我們應從腳底、腳踝關節、膝關節、跨等節節向上放鬆，讓這個反彈力隨著我們的心意去到身體的任何部份，作為該身體部份的動力來源。例如虛腳的上步或手上的掤勁。要注意，如果在地面反彈力的傳遞所經過的路線中，有不鬆開的地方，那麼，地面反彈力的傳遞便在身體不鬆開的地方中止。因此，在練架子時，必須要全身鬆開，節節放鬆，節節貫串，一動接另一動，不許有停滯。
每次拳式練習，只可選擇一個重點作為練習對像，例如：肩、肘、腕；兩腿虛實轉移等等。絕不可貪多，欲速不達。
所謂心法、重點，只是一個手段或是一件工具，幫助我們達到太極拳的要求。當我們做到某個重點，並且運用自如，便應忘記了該個重點，讓該重點的要求自然而生。

 
 Exercise any boxing-style action , should thebody of yin and yang , of the actual situation, there are openingand closing , that zoom . Narrow body to the left , then to theright to enlarge ; narrow the right , then to the left to enlarge ;narrow upper body , lower body is enlarged ; pants reduced, theupper enlarged ; narrow in front , then behind the zoom ; shrinkback , then front to enlarge.
Handsbefore the start of any action , you should relax costal afterloose shoulder, elbow, wrist .
" Song Shen " , not thewhole body down low , but the following places Vital loose sink, orto rise above the Gate of Life .
In boxing style exercise, the focus is not fist-set. Excessive movement between the formula and theformula is important to .
When the body is unable to release a particularplace , they do not think of that place , turn on the release oftension at the place or places below.
Whenboxing , to keep the "three empty " , namely: palm empty , emptychest , soles of the feet empty.
" Gasgrabbing the bone ," but the intention of the shoulders and backclose to the spine , and sink to the rump .
 Whenboxing style exercises, the body must ups ( or lift ) .Fluctuation is due torelease two hips , the body slowly to the sinking affected bygravity . When sinking inthe end , the body will automatically rebound torise. All along this principle consistently cut to theentire boxing style .
We oftensay " loose sink ." What is the sink? Shen is notstraight decline , as the same paper should lie flat in the air towaft down . Shen the left and rightliters. Then , the right Shen leftliters. Such a drift of a swingfall.
Practicingmomentum to imagine the head, back , chest , buttocks fourskin. Any time one of them can only expand the skin.
Do any boxing-styleaction should have treated. For example: hand upward move, the body goesdown ( hip a skin ) . Handsstretched forward, the body lean back ( dorsal skin ) .Take the left hand , then theright body to go ; hands go right and then left the body go. Hand andbody seemed to pull at each other , like a ball or expansion in alldirections .
After the completion of any one of boxing-styleaction shall be brought on top of virtual agility Jin , Han Xiongpull back, loose hips extended knee , hand CHD through open ,emotional reach fingers.
Mustbe completed after a type of action in place before the beginningof the next type of action can notlead.
Any type actions are started by thebody's " midline " in " neutral " ending .
If the palms,fingers can relax, not stiff wrist , do not lose , do not fold ;then the whole palm and fingers naturally have a feeling offullness , fingers will naturally open . Must not use force Clumsy fingers together ordistraction . Fingertips to thetop of the imaginary neck stiffness , refers to the root gas Shenpubic region.
Hands like hand. Back seems to have anindistinct line attached around young hands . When the hand sink, on the other hand by pullingrise. Hand inward , on the other hand by pullingoutward show.
When thehand of a move , it should be on the mind , the hand open to alldirections .
Handlaunched forward , the scapula position to relax .When hand recovery, Jianjing ( collarbone )to the next location to relax .
Hands stretched forward, not a circle.The so-called "Circle" , was the formation in front of an invisible , but one canfeel in their own circle . Ifthe hand out of the ring , as long as they mount , a littletraction, people will weightlessness heart, body forwarddumping.
Looseshoulder, elbow and loose wrist Shen One approach is: First , thewhole hand relaxed, open shoulder intention , imagine a water pipeof the valve is opened , the water slowly living on an upper armfrom the shoulder . Whenthe arm is filled with water , the weight of the elbow by water tosink. Then open the elbow ,so that water continues to flow to the forearm.Forearm also be filledwith water , open the wrist, let the water go palm , then open thejaws of death , let the water eventually flows to thefingertips.
When pushhands, the hands of a heavy amount of the proposed increase , notjust down firmly , but imaginary collar top effort, led to the risein the body , the hands of a heavy amount of natural increase. If your hands to the left ,then the body must go to the right. Similarly, ifyour hands to the right , then the body must go to theleft.
Whenpracticing the shelf or push hands, each joint to loosen the upperextremity , including: wrist, elbow shoulder , you can imagine theinside of the wrist , elbow and shoulder inside are tucked inside aswell little ball, will each jointopen. In addition, if one handor both hands simultaneously hold a round in the chest , thenimagine the middle of the chest and hand bend there is a ballcentered. This ball canbe with their own mind swell and shrink , that open and close. Further , imagine the body isa ball. When the intendedball swell, not just hand forward , the body is also backward elbowon both sides and sides of the body are open to both sides of thebulge , and even down the stretch head and feet also. Because the ball is swell swell in alldirections simultaneously .
 Shoulder,elbow, wrist relaxation is the order of " meaning "training. The purpose isto listen to any part of the hand , " meaning " command .When Sleight of Handprogress , shoulder , elbow, wrist loose sequence can be anycombination . For example , wrist ,elbow, shoulder .
Imaginethe body as the temple of a bell. The inner wall of the bell inside the legs ,rump bell hammer. Bell onlyever swing a hammer in the range of the inner wall of the bell. That is tosay , Tail should not overlap with any one leg at any time ,otherwise it is double . Whether orboxing promoter , when making a lunge , rear foot pedal can not beforced back down , but to open the cross , extended knee, hip relaxroots, knee and ankle joints. Thus, the rear will not stiff , weightflow to the feet , toes and bounce. Spread footing and fell down the rebound andthen spread to the legs , waist ...... . Then thereis the rising feeling heel , the body can heave flexible rotation.
When doinglunges , body weight into the inner thigh of the front leg from areal belly . Imagineforelegs and hind legs crotch crotch have a balloon.Balloon crotch rootforelegs slowly narrowing , crotch along slowly relax , adductionsink ; hind hip balloon slowly expand.
* If the body turn tothe left , then move the right foot first , and then move the leftfoot ; On the contrary, if the body to the right, then the leftfoot first move, and then move the right foot .But whether right or left turn , must be falsecollar top effort, intended to reduce the side body to rotate themain axis of the spine , bring the whole bodyrotation.
Whether or boxingpromoter , such as to rotate the spine, you must turn on the place, not in the same turn , the left and right of any party to moveforward .
Disembodiedfeet conversion feet when practicing shelves transform the actualsituation , such as sitting on the step change lunge or vice versa, should not simply support the real foot forward or backward ,toward the body before or after the push to makethe weight of the body, fromthe ground a straight line from one foot to the other foot .A better approach isto imagine the pubic region like a pump , while the solid foot likea coherent whole leg filled with water . When converting legs carrythe actual situation , pubic pump water pumped solid legs slowlytaken out and then slowly penetrating the imaginary leg togo. Water flow path likean inverted English "∩" letters. In the course of such unexpected** and water , the body will naturally move forward or backward. The so-calledunexpected , is not simply think, also really like the feel ofwater in one leg from the bottom up , through a single field, andthen flows from the top down . In other words, we want to be able to "intention " to direct the flow path of the water.In addition tobe able to do with " meaning " to direct the flow of water routes ,but also to control the water flow rate. Water flow rate should be uniform, not a pause. Ifwater is assumed that real leg from 9 to start , then 8,7,6 ....reduced , and finally to 0 ; then the injection of water is from 0,and then increase to 9 1,2,3,4 ground. And speed of the water flow pathusing the " unexpected " perceived , initially very vague andslow. Sometimes , I feel eveninterrupted. But withmore practice , imagine the feeling and speed can accelerate andstrengthen . Faster than thefastest BLITZ . Thus , in order to achieve theprinciples of tai chi " deft first disappointments ," the "intention is not hard ." When " unexpected " spirit must behighly concentrated , do not want anything else .Moreover ,in the course of the leg above the actual situation of thetransformation must be " Ethereal Top King" and do " relax steadily, steadily throughout ." In order to meet " a move to thewhole body all ethereal , still required throughout 'requirements. When we follow the above method to convert between the legs of theactual situation , if we do relax, conversion Brisk , all convertedin the body weight from one leg to the other leg of the moment,will feel a force from the ground up rebounded to real feet. Weshould foot , ankle , knee , etc. steadily loosen up the cross , sothat the rebound went to our minds as any part of the body, thebody as part of the power source. For example on the steps or in the hands of theimaginary arrow quiver fresh legs . Note thatif the ground bounce pass through the route of the force , there isno place to loosen , then transfer the ground bounce force withoutreleasing the body will stop at the place .Therefore, in practicethe shelf , we must loosen the body , relax steadily , steadilythroughout , then a move to another move, not allowed to havestalled.
Every boxing styleexercises, focus only choose one as an exercise for the image, suchas : shoulder , elbow, wrist ; legs actual situation transfers andso on. Never too much, haste makes waste.
Theso-called Heart , focus, just a resort or a tool to help us achievethe requirements of tai chi . When we do a focus , andfreedom , we should forget the key , so that the focus of therequirements of natural born .

練出太極拳真功的感覺 Practicing tai chi real power offeeling