Nine Yang Divine Arts; Nine Yang Divine Arts is a martial art in the "Nine Yang True Sutra" and comes from Jin Yong's novel. According to Wang Chongyang's "Innate Achievement", when practicing Nine Yang Divine Arts to the last level, you must survive the pain of heat and heat throughout the body and open up all hundreds of acupoints in the whole body before you can truly practice the "Nine Yang Divine Arts". Otherwise, you will only accumulate the internal strength of the Nine Yang, and the internal strength cannot be fully exerted. After fighting, it is easy to be excessively dissipated and die, as if you are far away. After practicing the magic skills, the internal strength will be born in a very fast speed and endless speed. Ordinary fists and feet can also use great attack power; the defense is unmatched, and the automatic body protection function rebounds and attacks externally, and become an indestructible body of Vajra; practitioners' light skills are better than all the exquisite masters of light skills in the world; it is also a saint of healing, and it is not invasive of all poisons, and specializes in destroying all cold and negative internal forces. Nine Yang Divine Arts integrates the principles of martial arts, and practices into the world's martial arts.

Xingyiquan; Xingyiquan, whether it is the Five Elements Fist or the Twelve-shaped Fist, each shape has three methods of practice: the first step is to practice fixed steps, regulate breathing, touching strength (practice of Qi); the second step is to practice steps, practice mind, qi, and strength, practice exerting force, use the inside to urge the outside, practice shaking and breaking the dantian, and explode as a whole; the third step is to practice walking, practicing mind, and practicing shape. This step is to practice body shape, footwork, technique, and qi methods. There are also two methods of practice walking boxing: one is to practice twisting force while walking, urging the outside with the inside, urging the dantian, and bursting as a whole. The second is to practice dark force, transform strength, steps are like plowing, body is like dragon shape, use the body to transform hands, form and spirit are united, Hunyuan qi, and flowing clouds and flowing water.

In the past, some people said that Xingyiquan is evil and dare not practice Xingyiquan. Some people practice it, but the more they work, the more they become, the more they are. Many old boxers are unwilling to teach children to practice Xingyiquan, and believe that adults will be more likely to accept Xingyiquan (this is exactly the opposite of Shaolin boxing). This is because Xingyiquan focuses more on the cultivation of internal energy and is more cautious for teenagers whose bodies are not yet mature. In short, practicing Xingyiquan, whether it is a teenager or an adult, must be practiced. In the past, boxers in many areas focused on the burst of strength when practicing Xingyiquan, and many people were keen on shaking their feet and exerting force. After practicing this for a long time, many practitioners suffered from leg injuries. Some boxers suffered from severe leg diseases when they were old. Not to mention that they could not practice boxing, it was difficult to walk or squat on the toilet. My mentor Mr. Zhang Lanpu

I have a deep understanding of this. When he was young, he practiced boxing, but his feet were hurt because his feet were too severe. He once did not dare to touch the ground when walking. I remember that Mr. Lamp had repeatedly warned me during his lifetime: "Yihui, you must not put too heavily on the Xingyiquan in the future. Xingyiquan is strong enough to be released on the body, not on the feet." In addition, practicing Xingyiquan, you must pay attention to the requirements of the twenty-four methods of the eight characters. Because the twenty-four methods have rigorously regulated all parts of the human body according to the rules of Xingyiquan. You must understand and implement the twenty-four methods in an overall manner. Never focus on one of them and ignore the others. Some people who practice Xingyiquan later became seriously hunchbacked (too much and emphasize the emphasis on holding the chest and round back). Being a good person is like a disabled person, which is sad. Therefore, in the elderly, children have teachers to take strict care of Xingyiquan.

Xingyi internal strength is mainly based on the three-body stance of Xingyiquan; the fixed-step practice method of Xingyi Five Elements Boxing is the most basic exercise method. The purpose is to cultivate qi, nourish qi, and touch strength. This article mainly introduces readers to the basic practice methods of fixed-step split-step punching of the three-body stance and the Five Elements Boxing.

The three-body stud is also called Ziwu stud, Sancai stud, and Santi stud. The three-body stud is the most important basic skill of Xingyiquan. There are many ways to stud the stud, but the teachers of this sect generally only ask the entry-level students to stand this three-body stud. Because the three-body stud basically includes the basic rules of Xingyiquan's requirements for various parts of the human body. The subsequent Xingyiquan routines and techniques are ever-changing. However, the basic principles and essentials are consistent with the three-body stud, so there was a saying in the past that "all things do not leave the three-body stud".

1. Three-body stake l, the body is straight with the heels together, the left foot is straight forward, the right foot is straight forward, the right foot is half facing the right, and the eyes are straight ahead. Bend your knees slightly, rotate your hands outside while rotating while clenching your fist, the heart of the fist is upward, leaning against both sides of the lower abdomen below the navel, shifting the center of gravity left, and the right fist is externally rotated along the chest upward from the lower wings to drill forward and upward. The route is arc-shaped, the heart of the fist is obliquely upward, and slightly tilting outward, the little finger is twisted upward, and the elbow tip is drooping,

Extend your right arm forward as much as possible, but not straighten it. The right fist is high and the tip of your nose. Keep your left fist and look at your right fist. When you stretch your right fist, inhale and move your air to Zhongwan. Slowly move your center of gravity, then move your left heel off the ground, and put your left toe on the ground. At the same time, the right fist does not move. The left fist drills up along the chest to the inner side of the right forearm. The left little finger is gently pressed against the ulnar bone of the right forearm, and is located in front of the wrist and behind the elbow (this pose contains chicken legs, dragon body, bear slings, and tiger hugs the head).

2. Follow the previous stance and take a step forward with the center of gravity on the back foot (you can practice the front four and six strengths in the back, and the depth of the exercise can practice the front three and seven strengths in the back). The distance between the front and heels from the back foot is about two and a half feet: the horizontal distance, the inner side of the front foot and the inner side of the back foot is about a straight line, the toes of the back and toes are about 45 degrees, and the toes of the front foot are straight forward. At the same time, when drilling up to the back and inner side of the right forearm, turn the two fists inward and turn the palm of the left little finger and the palm of the right palm gently rub it forward along the tiger's mouth, pull the right hand to

The right side of the lower abdomen below the navel, the palm of your hand is facing down, the root of the palm is collapsed, the six fingers are gently pressed against the lower abdomen, the forearm is against the right rib, the arms are round, the right shoulder is buckled, the left palm is pushed forward, the wrist is flat with the shoulder, and the ulnar bone has the force of rubbing and supporting. The palm is facing forward, the palm is pointed upward, the wrist is bent 45 degrees, and the wrist is sitting on the wrist, the force is at Shenmen point, the arm is stretched forward with force, but not straight, the palm should be pushed up, the shoulder should be spread open, not stiff, the force should reach the palm, the tiger's mouth should be round, and the palm is contained. There should be suction force, the index finger should be raised up, and the eyes should be looked at.

The tip of the index finger of the left hand, the left toe and the tip of the nose should be three tips opposite to the upper and lower part of the nose. The front foot should poke (support) the strength, the back foot should be pushed up and up, and the knees should be bent, but they should be straight, not soft, and not hard (the back hips should not be straight, and the hips should not be raised up). In short, the knees should have spring force.

When practicing this stance, do not move your right foot and take a step forward. You require your left heel to touch the ground first, and then the forefoot soles. When your feet are down, the energy and energy will first fall to the front foot. The forefoot step will return from the forefoot to the front leg to the waist and spine, then the hind leg will push the force, and the hind leg will rebound upward, and at the same time, the waist and hips will relax downward (qi sinks to the Dantian and descend to Yongquan). The knees must be bent but have thrust strength, the back should be pulled, the neck should be raised, the head should be neck, the back shoulders should be closed, the front shoulders should be spread, and the shoulders should be exhaled.

The palm should be neck, head should be topped, tongue should be topped, tongue should be bent, hips should be straight, body should be slanted and straight. Qi should sink to the dantian, tailbone should be closed forward, valley path should be lifted. Hip should be loose, back should be pulled, spine should be straight. Both arms should be bent, wrists should be bent, knees should be bent. Dantian should be hugged, ribs should be hugged, heart qi should be hugged. Tiger mouth should be round, spine should be round, chest should be round, shoulders should be drooped, elbows should be drooped, qi should be drooped. Neck should be straight, spine should be straight, knees should be straight. Heart should be sharp, eyes should be sharp, hands should be sharp.

The above are the basic principles of the Three-Body Strategy. The Three-Body Strategy is the mother style of Xingyi Five Elements Fist. Each of the Five Elements Fist is unfolded in the Three-Body Strategy. The Stone Xingyi Strategy says that "all methods come from the Three-Body Strategy".

The Three-Body Stage is an important stance of Xingyiquan. If you beginners use the Three-Body Stage to get started, you can change your own clumsy power, cultivate your qi and nourish your qi, and further experience the feeling of the sensation of the lunar qi in your body. This technique is also a lifelong practice method for Xingyiquan masters. Those with deep skills can only move their qi and move their whole body. However, this sect does not advocate practicing standing stances to death.

The three-body stance is often practiced in conjunction with the Five Elements Fist. Each movement and one still complement each other and complement each other. The first three-body stance can be held for 3 to 5 minutes at a time, and then gradually extend the time, but the maximum time should not exceed 20 minutes (requires rotational practice on the left and right).

2. Fixed-step split fist 1. Preparation (1) Stand up at the right end in the southeast and stand with your heels close to the top, your left toe forward (east), your right toe 45 degrees outward, your arms sag naturally, your palms are inward, your fingertips are down, your body is relaxed, your mind is restrained, your energy sinks to the Dantian, and your eyes look straight ahead.

(2) Rotate both hands, with palms facing upward, support them from both sides of the body through the abdomen, and spread to both sides of the body, separate to both shoulders, and then lift them upward. At this time, both heels are off the ground, push the ground with the forefoots of both feet, and inhale to the middle wrist. At the same time, lead the Baihui point, when the hands are lifted up, then rotate the palms inwardly toward the front, and then move them from the front to the front, like stroking the whiskers from both hands, and stroke them to the lower abdomen. At this time, when the hands are stroked under the lower abdomen, you must fold your waist and loosen your hips, bend your knees, press down on both hands, turn your hands against each other, turn your mouth upward, turn your palms and little fingers downward, support your arms round, and sink your qi to the Dantian. Look in front and below.

2. The three-body practice method and basic principles are the same as the first three-body practice method and principles, but the steps are slightly smaller. The front and back feet are about two feet apart.

3. The left-handed force

(1) Follow the three-body posture, keep your feet moving, extend your right hand forward and your left hand, then stroke back and down with both hands, while stroking both hands, rotate outward, and stroke to both sides of the lower abdomen below the navel, clench your fists with both hands, and sink your qi to the dantian. Pull your hands back and forth, and then move down the arc, clench your fists while clenching. When clenching your fists, you should first roll your fingers inward to the palm of your hand, and then roll your fingers inward to the first section of your middle finger and stick to the Neilaogong point, then roll your ring finger, little finger, little finger, and little fingers gently, then roll your index finger and big thumb, and the first section of your big finger gently press on the first section of your index finger. This posture says: "Two pick up your hands".

Requirements: Clench your fists like a rolling cake, roll your hands back and roll them back, and the strokes are like holding the method. The fists should be tightened on the outside and loose on the inside. The top of the head should be upright, the neck should be raised on the shoulders and elbows, the chest should be held and the back should be pulled, the waist should be folded, the hips should be bent on the knees, and the energy should be sinking into the Dantian.

(2) Step forward with the left foot, with the toes tilted out about 45 degrees, the knee should be bent, and the center of gravity should be moved forward with the left leg. The right foot does not move, and the right leg should be pushed backward, making it look straight but not straight. At the same time, the left forearm rotates outward, and the left fist drills forward from the lower pause in front of the chest. The route is arc-shaped, the center of the fist is obliquely upward, and slightly tilts outward, twist the little finger upward, the tip of the elbow droops, and the left arm should try its best to stretch forward, but do not stretch it out, and the fist should have forward force.

The left fist is high and the tip of the nose is flat, inhale until Zhongwan. The right fist does not move, and the left fist is looking at it.

Requirements: The front drilling of the left fist must be consistent with the left foot pad movement. The front leg must hold the strength, the rear leg must have the strength to hold the strength. The head must have the strength to neck, the waist must collapse, and the back must be pulled. The left arm must have the strength to twist drill. This posture should be inhaled and inhale until the Zhongwan. If the exercise is deep, the stomach will be bulging, and if the deeper the strength can be seen, the two soft ribs can also be raised.

4. Right-hand drop style

(1) Move the center of gravity forward, the left arm of the left foot does not move, the right foot steps up to the inside of the left foot, the right foot is empty and the center of gravity is on the left foot. At the same time, the right fist extends through the chest to the inside of the left forearm, and the little finger is gently pressed against the left forearm, and is located at the front and back of the wrist of the left arm.

Requirements: When stepping on the right foot, the knees are leaning against each other, stop and then walk forward. When stepping on the front, the inner ankle bone of the back foot should be rubbed against the inner ankle bone of the front foot. This is what the boxing meridian says, "The knees and shin are sharp and the qi sounds continuously." Hold your shoulders, tie your ribs, raise your neck, raise your head, accumulate strength, and concentrate your spirit.

(2) Don't move your left foot, take a step forward with your right foot, and then hit the ground with your right heel first, then the forefoot sole. Strongly hold the strength, then push the strength after the back. At the same time, rotate both arms inward until the palm of the palm is slanted downward and change the palm, then gently rub the mouth of the left hand along the left forearm and push forward. Exhale, the qi sinks into the Dantian, and the lower abdomen slowly bulges. At the same time, the right arm stretches forward as much as possible, but not straighten, the right wrist is horizontal to the shoulder. The left hand is retracted to the left side of the lower abdomen under the navel, the palm of the hand is down, the wrist collapses down, and the base of the thumb is close to the abdomen under the navel. Look at the index finger of the right hand.

Requirements: The right palm forward chop and right foot landing must be neat and consistent. When stepping, the body must be kept stable and must not be rushed upward. The entire chop fist practice should be carried out at a horizontal height except for the preparatory and retracted styles. Other key points are the same as the three-body style.

4. The right-up style of the chop fist and the left-down style of the chop fist are exactly the same as the left-up style and the right-down style of the chop fist, but the left-down style is opposite.

5. You can turn around with your chopping fist and turn left and right. Take the example of turning right. When the left foot is in front and chop out the left palm, the left palm does not move, extend the right hand forward with the left hand, then stroke the belt back and down to the sides below the navel to change the fist, the center of the fist is down, and at the same time, the left foot is kicked back hard, the right foot does not move, the body turns right 90 degrees, the two feet are in an inverted eight shape, move up and stop, the body continues to turn right 90 degrees, the left foot does not move, the right foot steps forward, the toes are not moved, the toes are 48 degrees, and the center of the fist is turned upward, and then the right fist drills forward through the chest from the chin, the fist is high and the tip of the nose, and the little fingers try to twist outward, the left fist does not move, and the right fist is not moved, and the eyes look at the right fist. Then the left step is raised and chopped the left palm.

Requirements: Turn around steadily, your body must not sway left and right, your waist must collapse, and your spine must be straight; your head must be strong, and you must not bow your head and bend down.

6. Sliding fist style

When the punch reaches the starting position, turn to the right when the left hand and left foot is in front, turn around and face east, put your right foot on the right fist, and then step up to the left fist. Then retract your left foot and move closer to the right foot. At the same time, both arms are rotated and turned to the palm of your hand upwards, then lift up from both sides of the body to the head, then rotate both arms inwardly and connect the palms inwardly, stroke down along the front through the chest and press down to the lower abdomen, turn the two little fingers upwards, turn the tiger's mouth to face, and the palms are obliquely downwards, and then press down to the outside of the thighs. At the same time, the legs are upright and restored.

Requirements: Put your hands on the upper side and inhale. Exhale when you stroke downwards, and stretch your arms around and your knees tightly. Get up and your head up and your breath sinks. Then relax your whole body and feel at ease.

Three, the key points of using force to chop fist

The top of the head is upright, the neck is slightly retracted. The front foot should have a downward pedal force when it falls to the ground, the front leg should poke, and the back foot should be pushed hard. The hips should be loosened and bent, the waist should be folded, the five fingers will be separated naturally, the tips should be slightly buckled, the shape is like a hook, the tiger's mouth is supported by a round force, the palms should be contained. The shoulders should be loose and deep, the elbows should be drooped, the teeth should be lightly buckled, the tongue should be pressed against the upper palate, and the eyes should be looked forward.

When stroking the belt backwards, the force of grabbing and holding. The hands and feet should follow each other up and down, and they should rise and fall together. The drill should imply the horizontal force of twisting and wrapping, and the vertical force of falling and falling. The hands should protect the heart, elbows, and the ribs should be tightly attached to the ribs. The hands should also rise and fall, and the qi of the hands should also fall. One falls; one rises and one falls; one looses and one tights: one accumulates and one releases; the internal energy is swelling, like the waves of water. The changes of the rise and fall of the two hands, coupled with the surging and surging of the seabed of the Dantian, will definitely produce the waves unique to Xingyiquan after practicing.

Inhale when drilling in the front fist, the qi reaches Zhongwan, and at the same time lift the anus and shrink the kidneys, lift the lung qi from the middle burner, and straight out of the Zhongfu and Yunmen points; when chopping the back hand forward, exhale, the internal qi goes straight to Shaoshang from Yunmen along the inner side of the arm, filling the five fingers. When exert force, as the palms turn forward, the front legs should support the strength, and the back legs should be pushed. The knees should first bend with the waist and hips. Then, buckle and erect and force, but the knees should not be straight (always maintain elastic strength without losing). Fold the waist and straighten the spine, hold the chest and pull the back, and grow the top of the head. When exerting force forward, the shoulders should be relaxed forward, the elbows fall down, and the palms are empty, so there should be inhalation force.

Spread the front shoulders, buckle the back shoulders, and put the forearm against the ribs. The hips should be straight, the body should be slanted and straight, and the hips should be drooping downward. The upper body should be empty, the lower body should be solid, the chest should be empty, and the abdomen should be heavy.

When practicing the slashing boxing, it seems to be just a forward push force. In fact, it contains three kinds of force that goes downward, forward, and forward. The downward force is the slashing force, so it must sink the shoulder and drop the elbow; the upward force comes from the Mingmen and the hips and tail, so the large tendons in the tail should be straight, the tailbone should be straight, and the shoulders should be sunk; the forward force is mainly based on the slashing force of the hind legs and the shoulders should be relaxed, and the three forces are mixed together to be included in a slash (it is best for beginners to only practice forward push force, so it is easy to find strength). No matter which force you play, you must use the qi in the dantian as the source of strength. When exerting force, the dantian shakes, and the waist and spine exert force is the right way. Xingyiquan is simple, but the strength is not easy to find, so when you first practice, you must practice slowly, carefully ponder, and hold your energy and grab it hand by hand, so that you can touch the strength accurately. After practicing for a long time, you will definitely master the rules. What force you use when fighting with others will naturally show magical changes due to the enemy.

If you can practice the above method of fixed-step splitting, at least one year or two years, the practitioner will feel that his upper body is extremely light and flexible, his lower plate is solid and stable, his whole body is flowing smoothly and his spirit is vigorous. At this point, it can be considered that he has laid a solid foundation for the next step of practicing Dantian Shaking and Explosion.

4. Regarding Xingyi internal strength, "called Qi method"

The fixed-step practice of Xingyi Five Elements Boxing is the most basic technique for practicing Xingyi internal skills, and it is also the lifelong exercise for Xingyiquan masters to cultivate their body and cultivate their qi and maintain their health. When practicing this technique to a certain extent, you can further practice the following steps and strength practice of Five Elements Boxing, and then further practice the shaking and incarnation practice (not discussed for the time being for the time being). Through the above Xingyiquan stance exercises, after practicing the exercises, practitioners can feel that the whole body is light and flexible, the mind is clear and the eyes are refreshed, the energy is abundant, and the dantian qi is sufficient and solid. The internal energy can go up and down, the internal energy can be collected and released, and the circulation is uninterrupted, and the Hunyuan is integrated. At this time, Xingyi internal energy has begun to show results. On this basis, the next step of Xingyi internal energy can be practiced "called Qi method".

The specific practice method is as follows: After practicing the Five Elements Boxing every day (at this time the body feels full of qi and blood, and the qi is already very strong), rest for a while, relax the body, calm the palm of the hand, restrain the spirit, and then the body is salty and stanced, and then practice with three techniques: face, cut, and dot.

l. Face strike method: Use the palm of your hand to hit the abdomen and soft ribs in sequence, and finally hit the stomach (Zhongwan). Note: (1) When slapping the above three parts with your palm, you should cooperate with breathing. When slapping, the internal qi should be swelling, and the internal qi should be connected to the palm of the outside. When slapping the abdomen, you should exhale and the lower abdomen should be raised. When slapping the weak ribs, inhale when slapping the stomach, the soft ribs and stomach should be raised. In addition, you should cooperate with sound to help, and hum can be made when slapping; (2) Because the area of ​​slapping with your palms is relatively large, the human body is not easily damaged, so first use the palm to hit the above three parts; (3) When slapping, you should go from light to heavy, and have a rhythm. When slapping, it should be light rather than heavy when you first practice, and you should proceed step by step, and you should not practice blindly; (4) When practicing, you should slap with your left and right hands; (5) When practicing, you should mainly hit Zhongwan, with the lower abdomen, followed by the weak ribs.

2. Cutting method: When the slap with your palm has a certain effect, you can further apply the cut-and-shoot method. This method mainly uses the edge of the little finger to cut and hit the three hit parts mentioned above. Note: The method and key methods are basically the same as the face hit method.

3. Click method: (1) First, use the middle finger, index finger and ring finger to poke the lower abdomen, soft ribs and Zhongwan three parts; (2) By poking with your fingers, gradually transition to hitting the three parts mentioned above with your fist. When hitting with your fist, you mainly use one side of your little finger to hit. Note: The methods and precautions are basically the same as the above two methods. It is only because the fist is strong, you must master the strength when practicing, and it depends on the degree of personal ability.

After the above three practice methods are implemented in one stage and achieved certain results (you can withstand the punches of ordinary people), you can further use equipment for auxiliary exercises. If you can choose a clean red brick instead of the punches and palms, and continue to slap the above three parts. Note: When using red bricks to slap, you must go from light to heavy, master the rhythm, and do not practice blindly.

When you practice until you hit the abdomen, your stomach will thump and you can take the opponent's punches and kicks at will without any damage to your body. This will be a success.

Xingyi internal strength "called Qi method" is a deeper practice method of Xingyi internal strength. This technique must be practiced based on Xingyi Five Elements Boxing, and only after nourishing Qi has a certain internal strength. During practice, you must have a teacher who understands this technique to teach and guide it in detail. Do not practice it by yourself.

My Xingyiquan master, Mr. Wu Guizhong, often said: "Which book is read, which character is known." Xingyiquan has produced many branches and schools in the past few hundred years of inheritance, each of which has its own set of effective practice methods and has its own strengths. This article is only intended to introduce the connotation of Zhang Hongqing's boxing system. Although the introduction here is more detailed, for Xingyi friends, it is only used as a reference.

Five, the function of Xingyi internal strength to maintain health

Zhang Hongqing conveys the internal strength of Xingyi, which is responsible for using Xingyi Five Elements Fist as a carrier to practice mind, qi, strength, and calm the spirit and aspiration. The Five Elements Fist is practiced in extremely simple boxing movements, which corresponds to the five organs of the human body's heart, liver, spleen, lungs, and kidneys. It drives internal energy with its appearance and nourishes the internal organs of the human body. The cultivation of internal energy is mainly to use its unique method of breathing in the Dantian.

Dantian breathing adopts abdominal breathing mainly by moving up and down the diaphragm muscle. When inhaling, the diaphragm moves downward, the lung body expands as much as possible, the ribs open slightly outward, and the anus and kidneys are lifted downward to support the abdominal internal organs: when exhaling, the diaphragm muscle rises, the two ribs merge inward and downward, the abdominal internal organs sag naturally, the true qi goes down along the Ren meridian, and is injected into the Dantian to form the intersection of the heart and kidneys to replenish the fire of the life gate.

Practicing boxing is a dynamic exercise. The boxing style has opening and closing, storage and firing, and breathing must also enter and exit, and the qi must also rise and fall. This is what we talk about in the Dantian breathing. We cannot talk about qi sinking into the Dantian, so we think that qi enters the Dantian and does not move, forming a rigid state. When qi sinks into the Dantian, we must move in and out, that is, it can roll up and down, left and right, front and back.

Why do boxers attach great importance to the cultivation of Dantian Qi? From the perspective of health care and health, the development process of a person from young age to aging, that is, the growth, development, enrichment and decline of kidney Qi. If it can delay the decline of kidney Qi, it can also delay the arrival of human aging. We know that the kidneys mentioned in traditional Chinese medicine include a wide range, not only two kidneys, but also reproduction, urinary and some important endocrine systems. It is generally believed that from the undernatural to the pubic bone, the belt meridian circle and the back of the life gate are collectively called Dantian, which Taoists call Qi training and elixir. Modern medicine believes that this is also the place where sex hormones are produced, with prostate, testicles, female ovaries, etc., and the kidneys are also nearby.

Through abdominal breathing, exercise of diaphragm up and down and exercise of lifting anus and shrinking the kidneys will definitely enhance the function of these organs, delaying decline, and the human body can also slow down the aging process. Due to the strengthening of adrenal corticosteroid function, the human body will not only be energetic, but also greatly improve the body's immunity, providing a guarantee factor for health and longevity. The abdominal breathing of Qi sinks into the Dantian increases the changes in abdominal pressure, improves the blood circulation in the abdominal cavity, reduces blood congestion, and improves the working pressure of the heart. Practice has proved that through the cultivation of internal strength of the Dantian, it is very beneficial to improve the digestive function of the human body, improves the blood supply capacity of the heart and brain, and change the meridians of the microcirculation system of the human body.

From the perspective of martial arts, abdominal breathing, weak chest, solid abdominal air sinking, shoulders sinking elbows, collapse waist and loose hips, relax body, etc., can make the internal energy in the abdomen full and solemn, and reduce the center of gravity of the human body and stabilize the lower plate. At the same time, since the upper chest, back, arms and other parts of the human body are in a void and relaxed state, these parts can be light and flexible, and are more elastic. Fighting with the enemy is beneficial to advance and retreat and rotation, listening to the power, and the burst of solid only occurs in the blink of an eye. In addition, this function is to make it easier to move forward and backward and rotate.

When inhaling, the internal energy reaches Zhongwan, and the soft ribs on both sides will swell. We know that the stomach and ribs are also one of the weakest links of the human body. If you can practice this exercise, the internal energy in these two places will be swell at will. It will definitely enhance its ability to resist hits. Zhang Hongqing's method of executing Xingyi's internal energy is not only a method of breathing for ordinary people, but more importantly, it is to practice the qi of the Dantian qi. The qi can sink and lift it up, and it must also be connected to the limbs and bones at will, circulating all over the body, and move like flowing water.

The Eighteen Palms of Dragon Subduing Dragon Subduing Dragon Subduing Dragon is a martial arts skill in Jin Yong's novel. The move name is taken from the "Zhou Yi". The unique skills of Beggars' Gang's gang. In addition to the gang leader, they were accidentally passed down to the gang members who made great achievements for the gang. They were the unique skills of Xiao Feng, Guo Jing, Hong Qigong, and Yelu Qi. After the descendants, the six palms were lost. Shi Huolong from the Heavenly Martial Arts Land only learned twelve palms. In addition, Xu Zhu was also taught by Xiao Feng, and the first edition of the young Zhang Wuji also learned from Xie Xun.

Get three palms. When Xiangyang fell, Guo Jing and Huang Rong hid the secret of palm techniques in the Yitian Sword, and finally the complete eighteen dragon-subduing palm techniques fell in Zhang Wuji's hands. In the first edition of "The Legend of the Condor Heroes", half of the eighteen palms were created by Hong Qigong, and later it was revised in the third edition to become Hong Qigong as the inheritor. In the new version of "The Eight Dragons and Eight Parts", the eighteen dragon-subduing palms were changed to the twenty-eight Dragon-subduing palms, and later it was simplified from Qiao Feng and Xu Zhu to the eighteen palms.

Eighteen Dragon Subduing Palms

1. The dragon regrets

The Book of Changes: Qian Gua: Xiang says: The previous nine: The dragon has regrets.

2. The flying dragon is in the sky

The Book of Changes: Qian Gua: Xiang says: Nine Five: The flying dragon is in the sky, which is beneficial to the great man.

3. See the dragon in the field

The Book of Changes: Qian Gua: Xiang says: Nine Two: Seeing a dragon in the field will help you meet the great man.

4. Hongjian on the land

The Book of Changes: Jian Gua: Xiang says: Nine Three: The horoscope is gradually rising on the land, and the husband will not be able to recover, and the woman will be infertile, which is inauspicious; it will be beneficial to resist the enemy.

5. Do not use the hidden dragon

The Book of Changes: Qian Gua: Xiang says: The first nine: Do not use the hidden dragon.

6. Profitable to Dachuan

The Book of Changes: Huo Hexagram: Huo: Youfu, Guangheng, Zhenji. Benefits from the great rivers.

It is also seen in: Book of Changes: The Hexagram of the common people: The fan of the world, the prosperity of the great rivers, and the integrity of the gentleman.

The Book of Changes: Gu hexagram: Gu: Yuanheng, it is easy to cross the river. First, Jia is three days, then Jia is three days.

The Book of Changes: Dazu Hexagram: Dazu: Benefits and stamina, not having family food, and is beneficial to the great rivers.

The Book of Changes: Yi Gua: Xiang says: The previous nine: From Yi, it is auspicious, and it is beneficial to the great rivers.

The Book of Changes: Yi Gua: Yi: There is a way to go, and it is beneficial to cross the river.

The Book of Changes: Huan Gua: Huan: Heng. The king pretends to have a temple, which is beneficial to the great rivers and the Zhen.

The Book of Changes: Zhongfu hexagram: Zhongfu: Pig and fish are auspicious, which is beneficial to the great rivers and is beneficial to the chastity.

The Book of Changes: Weiji hexagram: Xiang says: Six Three: Weiji, induces bad luck, and benefits to the great river.

7. Sudden

The Book of Changes: Li Gua: Xiang says: Nine Four: Suddenly, like the coming, like burning, like dead, like abandoning.

8, Shocked by a hundred miles

The Book of Changes: Zhen Gua: Zhen: Heng. Zhen comes and speaks with silence, and laughs and speaks with silence. Shocks for a hundred miles, and does not lose your dagger.

9, or jump in the abyss

The Book of Changes: Qian Gua: Xiang says: Nine Four: Someone jumps in the abyss, without any fault.

10. Double dragons take water: This trick comes from Buddhist scriptures. The details are to be tested.

11, Fish leaped in the abyss

(The eleventh palm of the newly revised version of "The Legend of the Condor Heroes" is a sudden appearance): This trick comes from Buddhist scriptures. The details are to be tested.

12, ride six dragons at the time

The Book of Changes: Qian Gua: Classical Chinese: Qian Yuan is the first and prosperous... At the time, riding on the six dragons to control the sky. Clouds and rain are used to spread, and the world is peaceful.

13. Clouds and rain

The Book of Changes: Xiaozui hexagram: Xiaozui: Heng. Miyun does not rain, and it is self-infernal affairs. It is also seen in: The Book of Changes: Xiaoguo hexagram: Six or Five: Miyun does not rain, and it is self-infernal affairs, and the Gongyi takes that place in the acupoint.

14, if you lose it, you will be good

The Book of Changes: The hexagram of the hexagram: The hexagram of the soul: the good fortune, the good fortune is free, the good fortune is good, and the benefits are available? The two guis can be enjoyed.

15. Dragon fights in the wild

The Book of Changes: Kun Gua: The Sixth: The dragon fights in the wild, and its blood is mysterious and yellow.

16, Frost and Ice

The Book of Changes: Kun Gua: The first sixth day: Walking on frost, the solid ice comes.

17. When the selves touch the "fan" of the selves, it is suspected to be "fan"? The Book of Changes: Dazhuang Hexagram: Nine Three: villains use bravery, gentlemen use blindness, and zhenli. When the selves touch the selves, they will lose their horns.

18, the dragon swings its tail

The Book of Changes: Lu Gua: Lu: Lu Gua, without plagiarism, is prosperous. The master who created the "Eighteen Palms of the Dragon Subduing" was originally named "Lu Hu Tai", which is like attacking the tiger's back, stepping on the tiger's tail, and the tiger turns back and bites it, which is naturally extremely powerful and fierce. Later generations thought that these varied hexagrams in the Book of Changes were very unpleasant, so they changed it to "Dragon Swing the Tail".

Dragon Capture; Dragon Capture is a unique skill that has been lost for many years, which is one level stronger than the Eighteen Palms of the Dragon Subduing. Just like the Six-Meridian Divine Sword is better than the One Yang Finger. It can be used to capture objects from a distance, and there are many moves in it, such as dragon grippers, dragon protection true energy, etc. The most powerful thing about Dragon Capture is that you can use anything to attack people. No matter how far it is, it can be seen. It is a long-range attack. This unique skill is derived from the Eighteen Palms of the Dragon Subduing.

Internal martial arts; Internal martial arts originated from Zhang Sanfeng in the Song Dynasty and Zhang Sanfeng in the Wudang, which refers to another major source of internal martial arts - Taoist theory and martial arts. During the Song Dynasty, hundreds of martial arts gathered in Shaolin and became the Shaolin school. The application of large guns on the battlefield was also more widely used. At the end of the Yuan Dynasty and the early Ming Dynasty, the noted Taoist Taoist Zhang Sanfeng was taught by Chen Tuan and the Fire Dragon True Man, and was inspired by the Taoist alchemy skills he had learned, so he combined it with martial arts. As a result, the glorious and brilliant internal martial arts were born for hundreds of years. Later, Zhang Sanfeng worked hard to seek Taoism and finally achieved something, and it was said that he became an immortal. His writings were mainly alchemy. Later, Chengzu of the Ming Dynasty practiced Wudang, which also allowed Zhang Sanfeng's internal theory and alchemy theory to be passed down to later generations.

In the middle of the Ming Dynasty, the theory of internal martial arts created by Zhang Sanfeng was improved and formed when it was constantly developed to Zhang Songxi, and the influence was increasingly greater. Capitalism in the Ming and Qing Dynasties was sprouted, commodity economy developed, and martial arts also developed greatly. There were more and more professional martial arts. Some martial artists who mainly practiced the art of large guns accepted the theory of internal martial arts and developed and innovated, forming an internal martial arts that was completely different from the original Wudang internal martial arts style of Siming Songxi. By the end of the Qing Dynasty and the beginning of the Republic of China, Yang, Li and Dong truly promoted this style of internal martial arts and became the world's most popular. Then to Sun Lutang, the world's number one, which made this style of internal martial arts completely reach its peak and became the mainstream of Chinese martial arts practice. Therefore, the two of Tao and guns

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Internal boxing

It can be said to be the two major sources of internal martial arts. Besides, Shaolin is the ancestral home of Zen Buddhism. Shaolin boxing requires the integration of Zen and martial arts. In fact, Buddhist Zen Buddhism has its own inheritance (mainly in Jiangnan), not in Shaolin. Many external martial arts were not created in Shaolin. Wudang is a Taoist holy land. It has Quanzhen and Zheng School. Wudang internal martial arts focus on alchemy and health preservation, but many Wudang Taoists only practice alchemy and not martial arts.

Internal martial arts can basically be divided into two styles: ① Wudang internal martial arts represented by Zhang Sanfeng, Zhang Songxi, Wang Zhengnan, Gan Fengchi, etc., Siming internal martial arts, focusing on alchemy, health preservation, and qi. Practitioners are mostly related to Taoist priests and do not pursue martial arts. During the Ming and Qing Dynasties, the famous teachers of this school were very powerful and prosperous. By the Republic of China, it was no longer very much. Instead, it was influenced by another style of internal martial arts. ② A type of internal martial arts represented by Tai Chi, Xingyiquan, and Baguazhang focus on large gun techniques, practical combat, and wise. The practitioners are mostly professional martial arts, with extensive communication and rapid development. They pursue martial arts, and have a spirit of martial arts practitioners. In the late Qing and early Republic of China, this school had many masters, with brilliant stars and extensive communication, which led to other martial arts.

Development. It is this great development that has become the peak golden period of Chinese martial arts from ancient times to the present. Its influence is still the mainstream authenticity of Chinese martial arts practices today. The international status of Chinese martial arts was established by Bruce Lee. The status of Shaolin martial arts in China was established by the movie "Shaolin Temple". The status of internal martial arts in China was established by the masters of internal martial arts. Tao, gun is not Tao, practice the method of practice, gun, and fighting method. Internal martial arts have been for hundreds of years. Tao, gun, practice, and fighting methods have long been integrated without any distinction between you and me, and they complement each other. Note: Huang Baijia discussed the content of internal martial arts in "Internal martial arts". Among them are the methods of fighting against the enemy, acupoints, and the prohibitions that violated the disease. Thirty-five practitioners practiced the hands, eighteen practitioners, and the total number of six-way short-strikes and ten-stub brocades.

The so-called internal martial arts were also called swordsmanship, commonly known as Goose Head and Neck Fist, which was concise and profound. Huang Zongxi (1610-1695), a famous scholar of Zhejiang East School in the late Ming and early Qing dynasties, all named it as the meaning of "experts in the boxing" and named it "internal martial arts". At the same time, in the history of Chinese martial arts, there was the earliest saying of boxing in the history of Chinese martial arts. The earliest title of the term "internal martial arts" was Zhang Sanfeng's masterpiece of internal martial arts, which was found in Huang Zongxi's "Epitaph of Wang Zhengnan". During the process of internal martial arts, many representative figures of internal martial arts emerged in Siming, Zhejiang, such as Zhang Songxi, Ye Jimei, Wang Zhengnan, etc., and it was reported that there is Xia Long, a lineage of Xia Bixian in Ningbo.

The development of internal martial arts is an excellent boxing type with rich connotations, unique styles, and self-organized training methods. Throughout history, it has been known as the name of self-cultivation and cultivation of Taoism, defending against enemies and preventing insults. It is one of the treasures in the field of Chinese martial arts. It was popular in the Siming area in eastern Zhejiang after the mid-16th century. Outsiders thought that it had become annihilated from Zhang Songxi to Huangbaijia in the Qing Dynasty. Later generations once classified Taiji, Xingyi, Bagua and other boxing similar to internal martial arts as "internal boxing", and internal boxing has become a category of boxing. The specific primitive internal boxing that is circulated in Siming was called "Siming Internal boxing". Summary of the peak period of martial arts in the Ming Dynasty, so the Siming Internal boxing, which has the superior Mahayana, has become the recognized origin of internal boxing in various schools of today.

Siming Internal Fist is based on traditional Chinese philosophy and culture, and uses boxing as the medium to strengthen the spirit, cultivate the body and mind to improve oneself, and understand the world as one. Siming Internal Fist believes that boxing is a knowledge about the way of life and death, and its purpose is to "attack it, it must be disposable, and guard it, there is no gap to take advantage of it." It pays great attention to practicing Taoism and health, using the simplest way to exercise muscles and bones, and exercise body qi, and use the flexion and extension of the limbs from the six directions of the human body, the up, down, left, left, front and back.

Reverse the track of qi and blood circulation, regulate the blood circulation of the human body, achieve the purpose of enhancing physical fitness and improving the body's immunity. When learning and practicing, it does not show the courage of blood and qi, and movement and stillness are in line with natural science. He practices the shape and the outside, and practices the inside and the inside; movement and stillness are rooted in each other, and warming and nourishing are legal, so internal martial arts are practiced both inside and outside, and hardness and softness are used to cultivate both life and life, which can be suitable for people of different levels of learning and practice. The sages believe that the effectiveness of internal martial arts lies in making up for innate shortcomings and acquired losses.

It is both a concrete boxing technique and a superb and ingenious comprehensive art. It is based on the experience of many predecessors of internal martial arts in their long-term lives, and has been widely learned from the strengths of hundreds of schools of thought in order to integrate them. It is gradually created and developed through repeated practice and summary. Mr. Xia Mingtu’s "Xingzi Boxing" stated: "It integrates the method (yin and yang), theory, medicine, ease, military, and five things into one, knowledge and cultivation, the opportunity of birth and death of heaven and earth, the principles of Yin and yang creation, and the wonderful use of true skills, including the summary, and is included in it. It is actually the secret of heaven and earth. If it advances, it can be used to govern the country and pacify the world, and if it retreats, it should be used to cultivate oneself and manage the family."

At the first academic seminar on internal martial arts, Mr. Qiao Ran, a professor of international cultural exchange, believed that Siming internal martial arts uses softness to overcome hardness, wait for movement, and then act first, etc., the most important characteristics of Chinese culture; except for internal martial arts, there is no such thing as philosophical principles. It is best combined with Chinese traditional culture, and it can better represent Chinese martial arts culture. Former vice chairman of the China Wushu Association and chairman of the Technical Committee of the International Martial Arts Federation. Mr. Wu Bin, the teacher of the Beijing Wushu Academy, believes that internal martial arts is the essence of Chinese martial arts and is something that can be understood at a glance. Internal martial arts was introduced to the Republic of China period, through Xia Mingtu, the Xia Mingtu of the Yanyuan region, retained the core of internal martial arts: Seventy-two plus

The reform of one, the thirty-nine fighting method, the 24 plus one, and the most essential Xiao Jiutian (Yin and Yang 18 methods) and twelve-one (that is, the thirteen alchemy skills); among them are the Guanqi skills, Wen Ten Section, Wu Ten Section, Twelve Section, and the Siming Long Sword Skills and Injury Skills of Tough Fisting Skills, etc. The name of the boxing score; the fallen frame, the wind hammer, the push wrench, the Southern Bing Fist, the Eight Immortals Fist, the Seventy-two-way boxing boxing, the Thunder King Flying Heart Leg, the Thirty-Six Strategy Fist, the Little Jiutian (Yin and Yang 18 methods), the mysterious skill (divided into the Guanqi skills, Wen Ten Section, Wu Ten Section, Twelve Section, Twelve Section, etc.), the Dragon-shaped Holy Hand (divided into the fight, wrapping, and knocking), the Siming Skills (divided into the short stick, the Panlong Sword, the Siming Sword Skills, the hidden weapon category), etc.

The method of practicing iron cloth shirt is to use a soft cloth to surround the chest and back several times, then rub it with your hands, and then do elbows and arms bend exercises. At night, hard wooden boards should be used as a bed to allow the bones to come into contact with hard objects, and the muscles and bones will gradually become stronger over time. Then insert the iron rod into the sand and practice various skills on it. However, when you need to lower the rod, you should rush into the sand with your shoulders, back, chest, abdomen, arms and other parts. After three years, you will remove the soft cloth wrapped around your body and use a wooden hammer to hit it. At the same time, your luck will imitate the spirit and restrain your strength. In this way, the upper body will be as soft as cotton, and the iron cloth shirt will be practiced! Iron cloth shirts, like golden bell covers, are one of the basic external skills of those who practice martial arts.

Iron cloth shirt; practice diligently in accordance with the law for one month to achieve initial success, and the effect can reach the fortune cycle, open stones with a single palm, break bricks with iron heads, wrap steel bars with necks, and iron fingers with stones with stones. It can protect the body and close the acupoints during martial arts. It has amazing strength and killers all over the body, integrating martial arts and fitness, and its wonders are endless.

Now I will introduce the exercises as follows, I hope those who like to cherish them.

The first stage of the Vajra standing

Stand with your feet, shoulder-width, and stand in the outer eight characters. The knees are slightly bent like sitting, and hold them in front of your chest with both hands, about 30 cm apart from your chest. The fingers are curved but not bent, and they are clamped but not clamped but not clamped. Laogong is opposite, the body is upright, the eyes are slightly closed, the tongue is against the upper palate, the whole body is relaxed, breathe naturally, the joints of the whole body are bent in triangular shape, and experience the feeling of "the whole body is full of energy".

The second style of overlord lifting the tripod

Continue with the above posture, breathe naturally, inhale, mind Renzhong point, exhale, mind big toe on both feet, and slightly adjust the breath six times. Then, the whole body is like a large magnet, with great suction force, so that the space gas surrounds all parts of the body. After some feeling, the tip of the tongue is flat, the eyes are straight, the heels are naturally landed on the ground, the hands are formed into palms, placed flat on the navel, the navel is relaxed, the palms gradually close together, the palms are illuminated, and the "qi penetrates the Dantian" naturally breathes 9 times, then the hands are placed on the hips, and the above movement is repeated 6 times.

The third type of air pressure shovel

Follow the above posture, stand up straight, feet are the same width as shoulders, raise your arms, and palms are facing inward, and the distance between the palms is about one foot, and the middle finger tip is as high as the eyebrows. The mind is guarding the Ren Zhong point. Then, focus on the right palm, wait until the right palm is hot, and then turn outward, and the center of gravity is moved right. At this time, press down on the left palm, open the left empty step, and sit on the right hip to form a servant step. When the whole body feels qi, the left arm presses from the right to the left to the left to shovel the palm, the right arm turns outward to support the palm, the palm is facing the sky, and the center of gravity moves left, and the Dantian presses down to form a left bow step, which has the heat of the whole body and the feeling of qi increases greatly. The palm is connected to the palm and finger. At this time, as long as the right palm is supported by the sky, the Dantian falls down to the right rib, you can resist the blow. Stand up straight and practice on the left. The movements and thoughts can be the same as the right posture, one left and one right each six times.

The fourth horse stance practice

Stand in a horse stance, inhale the nose and reach the chest, and the center of gravity falls and your legs are in a horse-riding pose. At the same time, you raise your chest and bow your waist, straighten your head, hold your palms with both hands, raise your elbows parallel, and raise your fist center upwards, and bend your elbows to the front and upper front of the head to stop at the tip of the elbow, hold your breath, resume the upright posture, exhale, and practice 20 times repeatedly.

Fifth posture lifting elbows

The two fists are swung from the front of the abdomen, through the chest, and forward the shoulders. The elbow joints are bent, the forearms are perpendicular to the ground, the heart of the fist is facing inward, and inhale at the same time. Then turn the body left, straighten the right foot, straighten the knee, bend the knee, half-squat into the left bow step, and the right arm is elbow to swing forward with the rotation body, and move forward with the elbow joints. The elbow joints are like hanging heavy objects. After lifting the elbow, the heavy objects swing back and forth. Restart the vertical posture as you exhale. Then repeat the above movement for 20 consecutive times.

The sixth type of iron cow arches the ground

Follow the above posture, bend down and lower your head, and the Baihui point above your head is against the ground. It starts with soft soil. It can be performed on concrete or hard ground ten days later. At the same time, place your hands on your spine, spread your legs and stretch your tongue to your upper palate, inhale and enter the dantian, exhale and keep your mind at Baihui, practice for about three minutes (do not be too much) and then stand up and do the following posture directly.

The seventh style jade rabbit kicks the door

Choose a secluded stone wall, stand with your right foot, raise your left foot to kick and hit the stone wall, and then change the right foot to perform the exercises. In this way, change the kick and hit the left and right casters repeatedly. When there is pain on the outer edge of the foot, you can touch the ground on the outside of your feet and walk back and forth. After the pain disappears, you can repeat the above movement and repeat the following several times.

The eighth style of the Vajra finger force

Stand sideways in front of the table, place your five fingers on the edge of the table, hold the wooden board with 5 cm thick and 8 cm wide, and place it on your fingers to guide the energy to rise to the Danzhong point by the left lower side and the inner side of the arm, hold your breath, then hold the wooden board with your right finger and rub the left finger vigorously, then exhale and relax. Until you rub your five fingers and become red, change your right hand to practice.

Consume
Chapter completed!