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CMC Taichi Form (鄭子三十七式)

  • Wikipedia about 鄭曼青 and lineage tree with Yang-style focus.

第一勢:預備式、起式

第二勢:左掤 - both hips should be level and facing forward. The sacrum should be slightly inward so that the trunk is upright. The elbow is slightly dropped. The wrist lightly adheres to the opponent's forearm. Using a light touch to control his arm and wrist, I await his change.

第三勢:攬雀尾, 掤、履、擠、按

第四勢:單鞭

第五勢:提手上式 (two arms go down first; see this video)

第六勢:靠

第七勢:白鶴亮翅

第八勢:摟膝拗步

第九勢:手揮琵琶

第十勢:摟膝拗步

第十一勢:搬攔捶

第十二勢:如封似閉

第十三勢:十字手

第十四勢:抱虎歸山 歸山(履) 擠、按

第十五勢:斜單鞭

第十六勢:肘底捶

第十七勢:倒攆猴

第十八勢:斜飛式

第十九勢:雲手

第廿勢:單鞭下式

第廿一勢:右左金雞獨立

第廿二勢:右左分腳

第廿三勢:轉身蹬腳

第廿四勢:左、右摟膝拗步

第廿五勢:進步栽捶

第廿六勢:上步攬雀尾 掤、履、擠、按

第廿七勢:單鞭

第廿八勢:玉女穿梭

第廿九勢:攬雀尾(左掤) 掤、履、擠、按

第卅勢:單鞭下式

第卅一勢:上步七星

第卅二勢:退步跨虎

第卅三勢:轉身擺蓮 (right foot tip on ground, left foot hill touch down; see this video)

第卅四勢:彎弓射虎

第卅五勢:轉身搬攔捶

第卅六勢:如封似閉

第卅七勢:十字手合太極

5 principles

  • relax
  • distinguish yin and yang
  • turn by waist
  • body straight
  • beautiful lady's hand

太極劍 Taichi Sword

Cheng Man Ching

1 起勢 Beginning 28 迎風撣塵 Dust against the wind
2 上步合劍式 Step up and folding the sword 29 順水推舟 Push boat with the stream
3 仙人指路 Immortal pointing way 30 流星趕月 Traveling star chase the moon
4 三環套月 Three rings enclose the moon 31 天鳥飛瀑 Bird flying over falls
5 大魁星 Reaching big stars 32 挑簾式 Lifting curtain
6 燕子抄水 Swallow flying over water 33 左右車輪劍 Left and right cartwhells
7 左右攔掃 Left and right sweeps 34 燕子啣泥 Swallow holding dirt in mouth
8 小魁星 Reaching small stars 35 大鵬展翅 Phoenix extending wing
9 黃蜂入洞 Yellow bee entering cave 36 海底撈月 Searching moon at bottom of the sea
10 靈貓補鼠 Agile cat catching mice 37 懷中抱月 Holding the moon in arms
11 蜻蜓點水 Dragonfly touching water 38 夜叉探海 Devil exploring the sea
12 燕子入巢 Swallow entering the nest 39 犀牛望月 Rhinoceros starting at the moon
13 鳳凰雙展翅 Phoenix extending wing 40 射雁式 Shooting goose
14 右旋風 Blowing wind (right) 41 青龍探爪 Blue dragon trying its claws
15 小魁星 Reaching small stars 42 鳳凰雙展翅 Phoenix extending both wings
16 左旋風 Blowing wind (left) 43 左右跨欄 Crossing hurdle (left and right)
17 等魚式 Waiting for fish 44 射雁式 Shooting goose
18 撥草尋蛇 Searching for snake in grass 45 白猿獻果 White ape offering candy
19 懷中抱月 Holding the moon in arms 46 落花式 Falling flowers
20 送鳥上林 Sending bird to woods 47 玉女穿梭 Fair lady at shuttle
21 烏龍擺尾 Black dragon swinging its tail 48 白虎攪尾 White tiger stirring up with tail
22 風捲荷葉 wind blowing at lotus leaf 49 魚跳龍門 Fish jumping over gate
23 獅子搖頭 Lion turning its head 50 烏龍絞柱 Black dragon circling around column
24 虎抱頭 Tiger holding its head 51 仙人指路 Immortal pointing the way
25 野馬跳澗 Wild horse jumping over cliff 52 風掃梅花 Wind blowing at plum flower
26 翻身勒馬 Turning around and stop horse 53 手捧牙笏 Holding ivory plate
27 指南針 Holding compass 54 抱劍歸原 Return to beginning

Fu Shengyuan

李國光

武當劍法筆記

https://brennantranslation.wordpress.com/2018/05/20/wudang-sword-notes/

太極散手 Taichi Sanshou

太極拳散手名稱

上手 下手
1:上步捶 step up and punch 2:提手上勢 lifting hand
3:上步攔捶 intercept and punch 4:搬捶 deflect and punch
5:上步左靠 step up and left shoulder 6:右打虎 right hitting tiger
7:打左肘 elbow strike (left) 8:右推 right hand push (palm up)
9:左劈身捶 back fist strike (left) 10:上步右靠 step up and right shoulder
11:撤步左打虎 side step and left hitting tiger 12:右劈身捶 turn around and right back fist strike
13:提手上勢 lifting hand 14:轉身按 push
15:摺疊劈身捶 deflect and strike (palm up) 16:開勢搬捶 deflect and punch
17:右橫列手 intercept and split 18:換步左野馬分鬃 parting the horse mane (left)
19:下勢右打虎 right hitting tiger (low) 20:轉身撤步履 turn around, side step and roll back
21:上步左擠 step and press (left) 22:向右轉身按* turn right and push
23:雙分右蹬腳 separating hands and right heel kick 24:摟膝指襠捶 brush knee and groin punch
25:上步右採列 step up and pull/split 26:換步右穿梭 fair lady (right)
27:左掤右劈身捶 left ward-off and right punch 28:白鶴亮翅左蹬腳 white crane spays wing and left heel kick
29:摟膝上步左靠 brush knee, step up and left shoulder 30:撤步撅左臂** side step and twist left arm
31:轉身按履勢* turn around and push/roll back 32:雙風貫耳 hit ears with double fists
33:進步雙按 push 34:下勢搬捶 deflect and side punch
35:單推右臂 turn around and left hand push 36:右搓臂 split with two arms
37:順勢按 change step and push 38:化打右掌 neutralize and hit left with right palm
39:化推 neutralize and push 40:化打右肘 neutralize and right elbow strike
41:進步採列 step forward and pull/split 42:換步撅右臂** change step and twist right arm
43:右打虎 right hitting tiger 44:轉身撤步履 turn around, side step and roll back
45:上步左靠 step up and left shoulder 46:回擠 press
47:換步雙分右靠 separating hands and right shoulder 48:換步轉身左靠 change step, turn around and left shoulder
49:打右肘 right elbow 50:轉身金雞獨立 golden pheasant standing on one leg
51:退步化 step back and neutralize 52:雙分上步左蹬腳 step up and left heel kick
53:後退轉身上步靠 step back, step up and left shoulder 54:退步撅左臂** step back and twist left arm
55:轉身換步右分腳 separation (kick) to the right 56:雙分右摟膝 right brush knee
57:轉身換步左分腳 separation (kick) to the left 58:雙分左摟膝 left brush knee
59:換手右靠 change hands and right shoulder 60:回右靠 right shoulder
61:上步左攬雀尾 step up and grasp the bird's tail (left) 62:右雲手 cloud hand (right)
63:上步右攬雀尾 step up and grasp the bird's tail (right) 64:左雲手 cloud hand (left)
65:左攔右掤 left intercept and right ward-off 66:側身撇身捶 deflect and strike (palm up)
67:上步高探馬左蹬腳 high horse and left heel kick 68:白鶴亮翅右套腿 white crane sprays wings and right block kick
69:轉身擺蓮 turn around and lotus kick 70:左斜飛式 diagonal flying (left)
71:刁手蛇身下勢 snake creep down 72:右斜飛式 diagonal flying (right)
73:左打虎 left hitting tiger 74:轉身撇身捶 turn around, intercept and back fist strike
75:倒攆猴一(outside) repulse monkey 76:上步左搧 step up and palm strike (left)
77:倒攆猴二 repulse monkey (2) 78:上步右搧 step up and palm strike (right)
79:倒攆猴三 repulse monkey (3) 80:上步七星 step up and seven star
81:海底針 needle at bottom of sea 82:扇通背 fan strike
83:手揮琵琶 playing guitar 84:彎弓射虎 bend bow and shooting tiger
85:轉身右單鞭 turn around and single whip 86:肘底捶 fist under elbow strike
87:上步十字手 step up with cross hands 88:抱虎歸山 embrace tiger and return to mountain
89:轉身退步履 back step, turn around and roll back 90:上步轉身履 step up, turn around and roll back
91:上步轉身跨虎 step up, turn around and riding tiger 92:轉身退步跨虎 turn around, step back and riding tiger

靠時,如两人同一側,則由外側去靠。如兩人面相反,則由內側去靠。 Single star postures are related to 按 and double stars are related to 撅臂.

Videos:

Quiz

  • How many 捶: 4 for upper hand, 7 for lower hand.
  • How many 靠: 6 for upper hand, 3 for lower hand.
  • How many 撅臂: 0 for upper hand, 3 for lower hand.
  • How many 按: 3 for upper hand, 2 for lower hand.

Essence

太極拳拳譜

太極拳經 張三丰

一舉動周身俱要輕靈,尤須貫串。氣宜鼓盪,神宜內斂,無使有缺陷處,無使有凹凸處,無使有斷續處。其根在腳,發於腿,主宰於腰,行於手指,由腳而腿而腰,總須完整一氣,向前退後,乃能得機得勢。有不得機得勢處,身便散亂,其病必於腰腿求之,上下前後左右皆然。凡此皆是意,不在外面,有上即有下,有前則有後,有左則有右。如意要向上,即寓下意,若將物掀起而加以挫之之力。斯其根自斷,乃壞之速而無疑。虛實宜分清楚,一處有一處虛實,處處總此一虛實,周身節節貫串,無令絲毫間斷耳。

長拳者,如長江大海,滔滔不絕也。掤、履、擠、按、採、挒、肘、靠,此八卦也。進步、退步、左顧、右盼、中定,此五行也。掤、履、擠、按,即乾、坤、坎、離、四正方也。採、挒、肘、靠,即巽、震、兌、艮、四斜角也。進退盼顧定,即金木水火土也,合之則為十三勢也。

原註云:此係武當山張三丰祖師遺論。欲天下豪傑延年益壽,不徒作技藝之末也。

Tai Chi Chuan Classic http://scheele.org/lee/classics.html#tccching

太極拳論 (王宗岳著)

太極者無極而生。陰陽之母也。動之則分。靜之則合。無過不及。隨曲就伸。人剛我柔謂之走。我順人背謂之黏。動急則急應。動緩則緩。雖變化萬端。而理為一貫。由著熟而漸悟懂勁。由懂勁而階及神明。然非功力之久。不能豁然貫通焉。虛靈頂勁。氣沈丹田。不偏不倚。忽隱忽現。左重則左虛。右重則右杳。仰之則彌高。俯之則彌深。進之則愈長。退之則愈促。一羽不能加。蠅蟲不能落。人不知我。我獨知人。英雄所向無敵。蓋皆由此而及也。斯技旁門甚多。雖勢有區別。概不外乎壯欺弱。慢讓快耳。有力打無力。手慢讓手快。是皆先天自然之能。非關學力而有為也。察四兩撥千斤之句。顯非力勝。觀耄耋能禦眾之形。快何能為。立如平準。活似車輪。偏沈則隨。雙重則滯。每見數年純功。不能運化者。率自為人制。雙重之病未悟耳。欲避此病。須知陰陽相濟。方為懂勁。懂勁後。愈練愈精。默識揣摩。漸至從心所欲。本是舍己從人。多誤舍近求遠。所謂差之毫釐。謬以千里。學者不可不詳辨焉。是為論。

太極拳論解

THE TREATISE ON T'AI CHI CH'UAN

THE TAIJI MANUAL OF LONG ZIXIANG

十三勢行功心解

以心行氣,務令沈著,乃能收斂入骨。以氣運身,務令順遂,乃能便利從心。精神能提得起,則無遲重之虞,所謂頂頭懸也。意氣須換得靈,乃有圓活之趣,所謂轉變虛實也。發勁須沉著鬆淨,專注一方。立身須中正安舒,支撐八面。行氣如九曲珠,無往不利。運勁如百煉鋼,無堅不摧。形如搏兔之鶻。神如捕鼠之貓,靜如山岳,動如江河。蓄勁如張弓,發勁如放箭。曲中求直,蓄而後發。力由脊發,步隨身換。收即是放,斷而復連。往復須有摺疊,進退須有轉換。極柔軟,然後極堅剛。能呼吸,然後能靈活。氣以直養而無害,勁以曲蓄而有餘。心為令,氣為旗,腰為纛,先求展開,後求緊湊,乃可臻於縝密矣。

又曰:彼不動,己不動。彼微動,己先動。勁似鬆非鬆,將展未展,勁斷意不斷。又曰︰先在心,後在身,腹鬆氣沈入骨,神舒體靜,刻刻在心。切記一動無有不動,一靜無有不靜。牽動往來氣貼背,而斂入脊骨,內固精神,外示安逸。邁步如貓行,運勁如抽絲,全身意在精神,不在氣,在氣則滯。有氣則無力,無氣則純剛,氣若車輪,腰如車軸。

EXPOSITIONS OF INSIGHTS INTO THE PRACTICE OF THE THIRTEEN POSTURES

十三勢歌

十三總勢莫輕識,命意源頭在腰隙;變轉虛實須留意,氣遍身軀不梢滞。 靜中觸動動猶靜,因敵變化是神奇;勢勢存心揆用意,得來不覺費工夫。 刻刻留意在腰間,腹內鬆靜氣騰然;尾閭中正神貫頂,滿身輕利頂頭懸。 仔細留心向推求,屈伸開合聽自由;入門引路須口授,功夫無息法自休。 若言體用何為準,意氣君來骨肉臣;詳推用意終何在,益壽延年不老春。 歌兮歌兮百四十,字字真切義無疑;若不向此推求去,枉費工夫遺歎惜。

SONG OF THE THIRTEEN POSTURES

打手要言 武禹襄

解曰。身雖動。心貴靜。氣須斂。神宜舒。心為令。氣為旗。神為主帥。身為驅使。刻刻留 意。方有所得。先在心。後在身。在身。則不知手之舞之。足之蹈之。所謂舍己從人。引進 落空。四兩撥千斤也。須知一動無有不動。一靜無有不靜。視動猶靜。視靜猶動。內固精 神。外示安逸。須要從人。不要由己。從人則活。由己則滯。尚氣者無力。養氣者純剛。彼 不動。己不動。彼微動。己先動。以己依人。務要知己。乃能隨轉隨接。以己粘人。必須知 人乃能不後不先。精神能提得起。則無雙重之虞。粘依能跟得靈。方見落空之妙。往復須分 陰陽、進退須有轉合。機由己發。力從人借。發勁須上下相隨。乃一往無敵。立身須中正不 偏。能八面支撐。靜如山岳。動若江河。邁步如臨淵。運勁如抽絲。蓄勁如張弓。發勁如放 箭。行氣如九曲珠。無微不到。運勁如百鍊鋼。何堅不摧。形如搏兔之鵠。神如捕鼠之貓。 曲中求直。蓄而後發。收即是放。連而不斷。極柔軟。然後能極堅剛。能粘依。然後能靈 活。氣以直養而無害。勁以曲蓄而有餘。漸至物來順應。是亦知止能得矣。 又曰。每一動。惟手先著力。隨即鬆開。猶須貫串。不外起承轉合。始而意動。既而勁動。

打手歌

掤捋擠按須認真 上下相隨人難進 任他巨力來打我 牽動四兩撥千斤 引進落空合即出 粘(沾)連黏隨不丟頂

Baidu and another easy-to-read picture

SONG OF PUSH HANDS

太極拳十要 (楊澄甫口授,陳微明筆述)

English translation

一、虛靈頂勁 (straightening the head):頂勁者,頭容正直,神貫於頂也。不可用力,用力則項強,血氣不能流通,須有虛靈自然之意。非有虛靈頂勁,則精神不能提起也。

二、含胸拔背 (correct position of chest and back):含胸者,胸略內涵,使氣沉於丹田也。胸忌挺出,挺出則氣擁於胸際,上重下輕,腳根易於浮起。拔背者,氣貼於背也。能含胸則自能拔背,能拔背則力能由背發,所向無敵也。

三、鬆腰 (relaxation of waist):腰為一身主宰,能鬆腰後兩足有力,下盤穩固。虛實變化,皆由腰動。故曰命意源頭在腰際,有不得力,必於腰腿求之也。

四、分虛實 (solid and empty stance):太極拳以分虛實為第一義。如全身皆坐在右腿,則右腿為實,左腿為虛。全身坐在左腿,則左腿為實,右腿為虛。虛實能分,而後轉動輕靈,毫不用力。如不能分,則邁步重滯,自立不穩,而易為人所牽動。

五、沉肩墜肘 (sinking shoulders and elbows):沉肩者,肩鬆開下垂也。若不能鬆垂,兩肩端起,則氣亦隨之而上,全身皆不得力矣。墜肘者,肘往下鬆墜之意。肘若懸起,則肩不能沉,放人不遠,近於外家拳之斷勁矣。

六、用意不用力 (using the mind instead of force):太極拳論所云,全是用意不用力。練太極拳,全身鬆開,不使有絲毫之拙力以留滯於筋骨血脈之間,以自束縛,然後能輕靈變化,圓轉自如。或疑不用力,何以能長力?蓋人身之有經絡,如地之有溝洫。溝恤不塞而水行,筋絡不閉而氣通。如渾身僵勁充滿經絡,氣血停滯,轉動不靈,牽一髮而全身動矣。若不用力而用意,意之所屆,氣即至焉。如是氣血流注,日日貫輸,周流全身,無時停滯,長久練習,則其真正內勁,即太極拳論中所云,極柔軟然後能極堅剛也。太極拳功夫純熟之人,臂膊如棉裹鐵,分量極沉。練外家拳者,用力則顯有力,不用力時則甚輕浮,可見其力乃外勁浮面之勁也。外家拳之力最易引動,不足尚也。

七、上下相隨 (coordination of upper and lower parts):上下相隨者,即太極拳論中所云,其根在腳,發於腿,主宰於腰,形於手指,由腳而腿而腰,總須完整一氣也。手動腰動足動,眼神亦隨之動,如是方可謂上下相隨,有一不動,即散亂也。

八、內外相合 (harmony between the internal and external parts):太極所練在神,故云神為主帥,身為軀使。精袖能提得起自然舉動輕靈。架子不外虛實開合。所謂開者,不但手足開,心意亦與之俱開;所謂合者,不但手足合,心意亦與之俱合:能內外合為一氣,則渾然無間矣。

九、相連不斷 (importance of continuity):外家拳術,其勁乃後天之拙勁,故有起有止,有續有斷。舊力已斷,新力未生地時,最易為人所乘。太極拳用意不用力,自始至終,綿綿不斷,周而復始,循環無窮,原論所謂,如長江大河滔滔不絕。又曰,運勁如抽絲,皆言其貫串一氣也。

十、動中求靜動靜合一 (tranquility in movement):外家拳以跳擲為能,用盡氣力,故練習之後,無不氣喘者。太極拳以靜制動,雖動猶靜。故練架子愈慢愈好,慢者呼吸深長。氣沉丹田,自無血脈僨張之弊。學者細心體會,庶可得其意焉。

鄭子太極拳 十三篇

  1. 釋名義第一
  2. 通玄實第二
  3. 專氣致柔第三
  4. 變化氣質第四
  5. 陸地游泳第五
  6. 心膂並重第六
  7. 勁與物理第七
  8. 養生全真第八
  9. 益臟腑第九
  10. 起肺疾第十
  11. 別程序第十一
  12. 明生剋第十二
  13. 述口訣第十三附序及按語

口訣十二則

  1. 曰鬆。
  2. 曰沉。
  3. 曰分虛實。
  4. 曰虛靈頂勁。
  5. 曰磨轉心不轉。
  6. 曰似拉鋸式之攬雀尾。
  7. 曰我不是肉架子。
  8. 曰撥不倒。
  9. 曰能發勁。
  10. 曰搬架子。
  11. 曰須認真。
  12. 曰四兩撥千斤。

傳統太極拳的主要流派

  • 陳氏太極拳:有老架、小架、新架等
  • 楊氏太極拳:吳圖南式太極拳(楊少候小架)、王蘭亭太極拳(王蘭亭)、王氏太極(王壯弘)、鄭子太極(鄭曼青)、董式太極(董英傑)、田式(田兆麟)、熊式(熊養和)、府內派、老六路
  • 吳氏太極拳:鄭式(鄭天熊)、常式(常遠亭)、吳圖南式(大架)由吳圖南太極拳大架经莫斐(吴图南上世纪30年代弟子传给其子莫韫龙)演變莫式太极拳(莫韞龍太极拳)及南國古典太極拳吳式太極南國門古典太極拳
  • 武氏太極拳:郝式〔郝和(郝為真)〕
  • 孫氏太極拳:傅式(傅振嵩)、沙式(沙國政)、顧式(顧汝章)

黃性賢 鬆身五法

  • 轉腰鬆跨
  • 合氣鬆身
  • 擺臂鬆肩
  • 彎腰鬆筋
  • 坐腿鬆膝

太極拳答問 (陳微明)

Yang Cheng Fu’s Ten Principles on Tai Chi Chuan

http://taichivancouver.com/yang-cheng-fus-ten-principles-on-tai-chi-chuan/

楊氏太極拳述真

Push hand (Cheng Man-Ching)

  1. Relax and yield to your opponent.
  2. The players are in constant touch as they execute the movements.
  3. Be guided by "feel"; detect your opponent's move before he begins.
  4. No resistance, every response should be a gentle one.
  5. In the context of the four movements making up this exercise there are four actions which must be distinguished.
    1. Adhere and lift (chan)
    2. Join (lien)
    3. Adhere horizontally (t'ieh)
    4. Attach from the rear (sui)

Chan and lien are up and down movements; t'ieh and sui are backward, forward and lateral movements.

The essentials of pushing hand practice

  1. When your opponent strikes you with strength, instead of opposing him, you simply withdraw your body,neutralizing his weight - thus his weight will be emptied and will not come to your body.
  2. When attacking your opponent you should not attack him immediately. Your hands first must lightly touch his body and as soon as you interpret that he is going to resist you, you yield slightly and then immediately attack.
  3. When interpreting your opponent's energy you should not put too much weight against him during the time of interpretation. A Taichi Chuan devotee when performing 'pushing hand practive' must follow the above mentioned principles strictly so that his art progresses rapidly - otherwise, he will be doomed.

The interpreting, sticking, withdrawing and attacking energies are all involved in an instant.

How to uproot your opponent

  1. Sound boxing is rooted in the foot, that it sprouts in the legs, is directed by the waist, and moves up to and functions through the waist. The feet, the legs, and the waist must move as one. When attacking you should have the concept of pushing slightly upward. Your front knee is bent and should not extend over the tiptoes of the foot, otherwise your energy will be dispersed.
  2. When both of your hands touch your opponent's body before attacking, you should not use too much force; otherwise you will give him a chance to interpret you and as soon as you start to attack him he can neutralize your weight slightly and you will fail to "up-root" him.
  3. When your hands lightly touch him you have to detect a slight wave of resistance in his body. By taking the advantage of his wave, you will be able to attack him decisively. It is rather difficult to detect the wave in a person. If you do "pushing hand practice" over a long period you will find it.
  4. When attacking your should not use force with both of your hands. Taichi Chuan classics say that when attacking it is necessary to aim at one direction of your opponent. To use force with both of your hands is technically known as double weighting and contracts the principles of Taichi Chuan.
  5. The position of your hands and arms to your body before attacking should remain the same as after attacking. The disproportionate stretching and shrinking of the hands and arms when attacking will effect the unified action of the tenacious energy from your leg and the efficacy of the "up-root" will be greatly decreased.
  6. When attacking you have to withdraw slightly with the concept of going downward first and then going up so that you can "up-root" your opponent. Taichi Chuan classics say that if you want to push upward you must first go downward. For instance, if you want to pull something up you have to push down first and the root will be naturally broken off.
  7. It’s Not Magic, It’s True by Don Ethan Miller

太極拳理傳真 (張義敬)

  • 弓步時小腿與地面垂直即可 不用膝蓋與腳尖對齊 (p39)
  • 太極功夫最高者 找虛無的氣勢 (p40)
  • 練拳要大鬆大軟 不是似鬆非鬆. 大鬆大軟 才能"極柔軟 然後極堅剛". (p43)
  • 反對裹襠 (p43)
  • 練拳當以沉勁為主 不可執意前推. 根基的穩定是靈活的穩定 是全身鬆了 重心自然下沉的穩定 不是死死壓住的穩定. 關節以靈活為用. 從任何一方都可以走弧形 運轉自由. (p43, p85)
  • 太極拳動作緩慢 呼吸自然深長 是自然的氣功. 動中求靜是氣功 內勁節節貫串是導引. (p48)
  • 練太極拳的三步驟: 練體 練氣 練神 (p57)
    • 肢體要柔順 內氣要充盈 神經要寧靜
    • 天天盤架子: 慢, 勻, 輕, 節節貫串.
    • 輕與節節貫串 與生活中用力習慣 矛盾很大 最易被人忽視. 輕是鬆柔的前因.
    • 手腳身的運動要有帶動周圍的空氣制若干距離
  • 外家拳多以身殉技, 內家拳多以技養身 (p65)
  • 對前輩名家在功夫上的成就重視不夠. 要多臨摹名家拳照. 強調太極拳的獨特拳味. (p72)
  • 力的矛盾 手伸出去時要腰先動 在依肩,肘,腕,手指. (p78)
  • 練太極拳最重視培養靈機 (p81)
  • 有的拳師強調"練時無人如有人,用時有人如無人". 用之於外家拳可能是對的, 若用之於太極拳則是內外不分 => 要用意,在身內不在身外. 如想到身外的用法 則肯定不利於身內功力的增長 (p83)
  • 分清虛實 - 由虛到實或實到虛都不可以驟變, 必須將重心的漸變又慢又勻地交替越細緻越清楚越好. 虛腳要雞蛋壓不破螞蟻踩不死方才合格. (p84)
  • 下沉時要開襠/圓襠 (p88)
  • 鬆柔是健康活潑 內含遣能. 懈是思想未到或只鬆不圓 未能節節貫串 (p114)
  • 輕是鬆柔的前因 不輕就永遠沒有走向鬆柔的可能 . 對輕字重視不足 不輕就不鬆. (p115)
  • 腰部靈活自如,槓桿力臂就由手到肩延伸到腰部 穫得省力效果. 再加上兩腳不段靈活調整重心, 就可以引進落空 避實擊虛 以柔克剛 (p109).
  • 開展有助於練 緊湊有助於養(增加鬆軟,輕靈與聽勁靈敏度) (p121)
  • 太極拳主要研究的就是黏勁. 黏是鬆柔的結果 (p130)
  • 細察拳譜 其中絕大部分是在談鬆柔,說輕靈,講完整. 只有這樣才可以訓練出靈敏與高質量的黏勁來 (p131)
  • 掤、履、擠、按、採、挒、肘、靠, 雖然在形式上有明顯的不同, 其實只是黏勁的八種用法 (p132)
  • 掤、履等八法在運用的時候 多是黏勁,掤勁,沉勁的組合. (p132)
  • 競技時即黏勁,化勁,拿勁,發勁四個過程 (p132)
  • 掤勁是靈活的,成弧形的,可以化掉來力又可以反彈回去的柔軟的黏勁 而非以頂為掤 (p134)
  • 發勁從外形來分有長勁與短勁兩種 (p134)
  • 徐震 <太極拳發微> 寧循理以求精 莫越理以爭勝 (p139)
  • 發勁是運用由拳架中培養出來的軟彈力 (p148)
  • 發勁要順勢 不可以用主觀意識去抓 卡 壓對方 然後再推出去. 要符合人不知我 我獨知人的原則. (p149)
  • 練拳架時的慢是為了發勁時的快. 練拳時的輕是為發勁時的重. 練拳時的柔是為發勁時的剛. (p149)
  • 推手漫談 (p150-156):
    • 黏勁之妙在於靈: 不丟不頂
    • 化勁之妙在於變: 引進落空
    • 拿勁之妙在於堵: 堵對方的勁道
    • 發勁之妙在於隨: 借力(身勢一沉 順勢一扔)
  • 捨己從人 (p156)
  • 以柔克剛 -- 一舉動 周身俱要輕靈,尤須貫串 (p162)
  • 由於太極拳動作緩慢 呼吸自然深長 這就是氣功

身鬆軟

身鬆軟 身手越沉重 感到空氣阻力增大 增加聽勁力 越能隨己從人 不丟不頂 .

鬆柔是一種漂浮感,一種黏隨感,一種融合感,是一種因敵成體順人而動的過程,是敵急則急應敵緩則緩隨,不多一分不少一分的應對。

太極拳一舉動周身俱要輕靈

輕靈 means

  • 己身不受力
  • 前提是鬆柔、分清虛實、不頂不抗、不用拙力
  • 提昇靈敏度
  • 降低能量損耗

What is 勁

掤勁

基本功: 腰沉, 胯松, 襠撐, 膝活, 腿踢。掤勁本質上是力,必然符合力學原理。要有整勁, 意到氣到、氣到勁到

太極名家洪均生先生有句名言:“太極是掤勁、動作走螺旋。

陶炳祥

掤捋擠按練習

Pushing hand practice with fixed steps

  1. 先忽略擠
  2. 甲乙雙方在化圓練習
  3. 甲方(右腳在前)做兩個順时針旋轉 乙方(也是右腳在前)做兩個反时針旋轉
  4. 被推完候 立即切換手準備做捋

Note that

  • 甲方: clockwise, 45 degrees surface on hand movement
  • 乙方: counter-clockwise, 45 degrees surface on hand movement

It does not matter which foot is in front.

沾連粘隨

所謂沾連,是沾連住對方,順從不離,不與之發生抵抗,以感知對方勁路去向和大小,其中含有走化對方的"化勁"。 所謂粘隨,是如膠一樣粘住對方,彼去我隨而不使逃脫,其中含有粘逼對方的"粘勁"。 王宗岳《打手歌》:"沾連粘隨不丟頂"。 推手時不僅雙手要沾連粘隨,身法、步法也要有沾連粘隨之意,隨人之動而伸縮進退,不先不後,處處順應對手的變化。

楊班候解釋

  • 沾者,提上拔高之謂也 「粘」有收提之意,將來勁引拔,使對方重心浮動,失其平衡:
  • 粘者,留戀繾綣之謂也 「黏」有聽拿之意,既不發勁,也不脫離,使對方走也不得勁,抗也不得勁;
  • 連者 舍己無離之謂也 「連」,捨己從人,可於退化中牽動其根而仆:
  • 隨者 彼走此應之謂。 「隨」,彼走我進,可於前進中不等對方勢順逼其出局。

說得簡單一點,就是「人剛我柔謂之走,我順人背謂之粘」。

浅释《杨氏太极拳老谱》之《粘黏连随》

  • 粘: 推手中搭手要轻, 通过引化对方来劲, 使对方不知不觉中相应的加大了力度和速度而扑空 但是同时己方手上的掤劲不能丢。

粘黏連隨 (stick adhere connect follow)

hinese -> English translation 中英文翻譯

Solo push hand

http://www.yangfamilytaichi.com/phpBB3/viewtopic.php?f=2&t=233&start=15

太极拳不是把長拳打慢

太极拳不是把長拳打慢就Ok. 要沾連粘隨 + 彼不動己不動, 雙方力量要融和在一起 進行交流 感到太极拳柔和 勁力的流動。

要分清攻守 以静待動。

套路只是給我們借助練習的一个橋梁 重要練習的是攻防。

单練與對練只差在對方有一力量在引導着你。

http://youtu.be/T28l6GcQC4Q

掤履(捋)擠按 對練(定步雙手推法, 四正推手)

空氣阻力 太極拳

熊經搖盪

混元樁

鞠鴻賓大師

神不外溢, 意不露形, 形不破體, 力不出尖

太極採手/採法

https://kknews.cc/news/bxry366.html

仆步

太極 柔道 差別

書籍

http://itcadc.org/doc/itca_taichi_library_catalog.pdf

如何提高网球正手力量

http://www.zhihujingxuan.com/31342.html

鬆柔沉靜

蛇身下式/單鞭下勢

16字箴言

筋膜

  • 四通八達
  • 環環相扣
  • 外柔內剛
  • 軟硬兼施

筋膜保健

  • 鐵達尼號
  • 下犬式 (Down dog)
  • 捲麻花

Taichi Videos/concept

Masters

ChengSquattingsinglewhip.JPG

Websites

Concept

  • "力"來自於橫紋肌的收縮,從外表上有形跡顯示。 "勁"的產生於"意念",來源於氣,出自於無形。 "勁"出於無形.不易度量。"勁"因出於意念,因而作用時間可長可短。
  • 落胯, 坐胯
  • 力的過程 提水 握手 腰部先動 肩 肘 腕 再手. 不是手先動 .
  • 立身中正(=虛靈頂勁 +下沉丹田), 但上身不可呆滯 (違背'一動無有不動')
  • 用意不用力(少用力) 手要輕 輕才可以培養觸覺.
  • 腳要靈活有彈性 鬆柔(式式有起有沉) 開襠沉氣
  • 處處有虛實 不可驟變 慢勻細緻
  • 腰部靈活自如 槓桿力臂就由手到肩部延伸到腰部,再加上兩腳靈活調整重心 就可以引進落空
  • 通三關
  • 泥丸宮頂天 吞天之氣.足心貼地 進而欲陷足入地. 心與氣相守於丹田.
  • 尾閭中正神貫頂 滿身輕利頂頭懸
  • 杨氏太极一百家 - 郑曼青
  • 張卓星 太極拳鍛鍊要領
  • 如何氣宜鼓盪: 曾乃梁 吴文翰 张全亮
  • https://sites.google.com/site/ac326598/tai-ji-quan-ba-gua-zhang/tai-ji-quan-de-zui-da-mi-mi
  • 一羽不能加,蠅蟲不能落 沉 http://www.taijitan.com/thinking/thinking18.html
  • 掤履按化推法
  • 散手 Philip Jesse
  • 散手對練
  • 熊經 積氣 陳建男
  • 脊柱, 腰胯
  • 太极拳腰胯练法要求
  • 「梢帶根」的「指領法」(吳圖南) 還是「根帶梢」的「湧泉法」(鄭曼青).
  • 落垮與發勁
  • 水中单按球功
  • 松沉劲怎样才能练出来
  • 在虛實分明下,兩腿負荷身體的重量將會變大而開始酸痛 腿膝蓋周邊的大塊肌肉-股四頭肌(quadriceps)會愈加強壯。待兩腿經由酸痛過程後,開始也變得鬆坦時,身體的拙力就會開始往腳底落,此時已進入第 3 個層次「湧泉開始有根」了,
  • 弓歩時若前腳膝蓋偏離腳尖,膝蓋會負荷身體部份重量,持續受力下便開始引起疼痛。
  • 倒攆猴 - “倒攆猴”一式的奧妙,在於發沉勁時要松腰松胯,氣沉丹田,使勁由腳而腰達手,“倒攆猴”一式如何走沉勁?河北石家莊市 趙濟夫 先生曾在《武當》雜誌發表題為《對倒攆猴一式的練法的粗淺體會》一文,他是這樣論述的:“左倒攆猴左腳退步站住後,首先要屈左膝,落左胯,周身隨呼氣與腰,胯,襠下沉合為一勢,這時命門後撐,含胸拔背,沉肩墜肘,左腕背徹底鬆開,內勁蓄足,然後腰胯拉,隨身體左轉後移,重心偏于左腿,頂勁領起,氣沉丹田,並下行直達湧泉穴,左掌隨周身後移,向下沉落于左胯前外側,最後才是右腳掌碾正,右掌向前推出,形成沉,拉,打之勢。除倒攆猴之外,還有單鞭,雲手,搬攔捶,野馬分鬃,摟膝拗步等等,凡是有轉身的動作,幾乎都要下沉的身勢,這種沉勁的練習正是推手時產生“彈簧勁”的堅實基礎,所以“逢轉必沉”是楊氏太極拳拳架動作的一個普遍性規律。
  • 松沉勁是利用重力行拳,而不是用體力蹬地把腳提起;松沉勁可使行拳中的貓步輕靈、圓活、自然。小孩意識淺,向上浮力小,又因為肢體柔軟,內氣通暢,保持了先天狀態的松沉本能,哭鬧時意氣向下墜,松沉向下柔軟沉重,因而難以抱起。推手時如果功夫不到,松沉勁沒練好,本能的“人體浮力”起作用,沉不下去,橫氣填胸,當然易被推出。 所以,不經過修煉,不除掉“人體浮力”,人體下盤得不到穩固,就會影響太極功能的發揮。形成“人體浮力”的兩大因素,一是向上的意識、意念,二是機體的伸縮緊張。 有了這個認識,修煉松沉勁就有了目標和方向。 其實修煉松沉勁的過程,就是改變兩大因素,逐步減掉“人體浮力”的過程。 練太極拳用減法,“人體浮力”徹底減掉了,松沉勁就練成了。
  • When we withdraw, the movement must be made so the back foot continuously have a connection to the ground (節節貫串).
  • Withdraw to 70% then stop withdrawing. Go ahead to sink or prepare to push.
  • Two hands must have a connection with the opponent when we do push hands - ALWAYS.
  • Some articles from 宗岳門太極拳世界總會
  • 林茂照 推手比賽常勝軍­ who is a student of 林冠澄
  • Yang Style Tai Chi Complete Leg Techniques by Michael Gilman
  • Yang Tai Chi Tui Shou- Push Hands volume1 by Michael Gilman.
    • From 44:00 to 52:10 the practice I learn
    • The feet, hand and body turn are shown below.
    • From 52:30 to 54:00 another way to practice
    • At 54:00, 54:36, 55:16 how to change hands (continue the way from 52:30 to 54:00)
甲      -> | <-        乙
L-foot     | R-foot
 \         |  \
  \        |   \
   \       |    \
    R-foot |     L-foot
甲 push 後(乙right hand ward off),initialize his left hand to attach 乙.

乙left hand不做roll back.
Instead, 乙left hand crosses over her right hand,
           connect to 甲's left hand (甲沒機會做 press)
         乙 two hands make a circle (anti-clockwise)  
           and push 甲's left arm.
  • Yang Tai Chi Tui Shou- Push Hands volume2 by Michael Gilman.
    • At 3:40 single hand horizontal
    • At 4:28 single hand vertical
    • At 4:33 single hand flip flop
    • At 4:42 single hand fallen piles
    • At 5:03 single hand pull back
    • At 5:24 traditional Yang style push hand
    • At 12:35 it is fine to change hands w/o change foot
    • At 13:45 a different exercise practiced by many schools
    • At 27:40 how to switch hands method 1.
    • At 28:52 how to switch hands method 2.
    • At 30:05 how to switch hands method 3.
    • At 35:50 moving steps push hands.
  • Complete Yang Style Tai Chi Long Form Applications by Michael Gilman
  • 牛頓運動定律 Newton's laws

Applications

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http://taichivideos.org/traditional-wuhao-tai-chi-form/

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Other blogs

Top 25 Tai Chi Blogs and Websites on the Web

養生

張三丰養生秘訣

氣功

科學氣功

Method: ✔掐指功 ✔掐指甩手經絡操 ✔禪密功精華導引 ✔快速思想練功

Misc

Tai chi helps people to get along with other people in a better way without feeling negative feelings.

靜坐的科學、醫學與心靈之旅:21世紀最實用的身心轉化指南 by 楊定一

What Type of Exercise Is Best for the Brain?

Give thanks for the many lessons you've bestowed told us. We ask you to bless this food for the nourishment of our bodies.

“If I could give my younger self just one piece of advice, it would be this: Stop being so afraid! That’s really what strikes me when I look back – the sheer amount of time I spent tangled up in fears and doubts that were entirely of my own creation. I was afraid of not knowing the answer in class and looking stupid, or worried about what some boy thought of me, or wondering whether the other girls liked my clothes or my hair, or angsting about some offhand comment someone made to me in the lunchroom.” - Michelle Obama

It's your life. Don't let anyone make you feel guilty for living it your way.

Our Heavenly Father. We give thanks for the pleasure. We give thanks for this food. We give thanks for life and all other blessings. We pray health and strength. We ask in the name of Christ. Our Heavenly Father.

God’s timing is always timely: Galatians 6:9 (NIV) Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

Don’t pray for an easy life. Pray for the strength to endure a difficult one. – Bruce Lee

Mastery of anything is simply mastery of the basics.

God is great. God is good. Let us thank him, for our food. By his hand, we are fed, give us, Lord, our daily bread.

For good friends, good food, good family, all our blessings O'Lord, we thank thee.

2017臺北世大運Summer Universiade 武術Wushu