YIQUAN: THE ART OF HEALTH AND SELF-DEFENSE (技击与强身之道)

YIQUAN: THE ART OF HEALTH AND SELF-DEFENSE

技击与强身之道

Yiquan stance, Zhan Zhuang by Mr. Tong, Kuala Lumpur, Malaysia
(Mr. Tong demonstrates Yiquan standing poses)
 
意拳,中国拳术之一,为一代宗师王乡斋先生所创。先生自幼习技于形意拳大师郭云深。
意拳锻练可分健身及技击两方面,以站桩为基本功。意拳主要由站桩,试力, 发力, 摩擦步,推手,散手等组成。

Yiquan is a marital art system which was founded by the chinese "Xingyiquan" master, Wang Xiangzhai. A more detailed biography about master Wang Xiangzhai can be found here.

There are two aspects of Yiquan training namely; the health aspect and the pugilistic aspect. Master Wang Xiangzhai has written extensively about the health aspects here. A detailed interview with Professor Yu Yongnian, a student of Master Wang Xiangzhai can be found here.

Yiquan is essentially formless, containing no fixed sets of fighting movements or techniques.

Yiquan training focuses on standing pole postures, shi li (testing force moving exercises), mocabu (friction stepping shi li for the legs), fali (emission of force), pushing hand, and combat techniques. More information about Yiquan can be found here.

欢迎每位对意拳爱好者加入我们的队伍,一齐发掘意拳的奥秘

We welcome any enthusiasts to join us to learn the art of Yiquan as a form of health exercises as well as a self-defense art. We hope to explore together with you the the basics of martial arts. There is no mystery in Yiquan - It is all back to basics.

INSTRUCTOR:
汤蔚南师夫是北京意拳训班学员,学技于崔瑞宾,刘普雷。
Mr. Tong has learned his Yiquan skills from Masters Cui Rui Bin and Liu Pu Lei.

CLASSES:
Time: Every Saturday morning 9am to 10am.
Mobile contact: Mr. Tong 012-613 3963 (Mandarin or Cantonese language only).

Email contact: yiquankl@gmail.com

STAND STILL, BE FIT (站桩)

STAND STILL, BE FIT 

(ZHAN ZHUANG 站桩 FOR BEGINNERS)



Stand Still, Be Fit is a 10 days exercise programme where you only need to follow what is instructed for 5-10 minutes per day.  It is this simple and anyone of all age can do it.  Just follow the exercises in the video above, that is all you need to do.

You can read more about how to integrate these exercises into your daily life here. More explanation about the benefits of Zhan Zhuang in Mandarin can be found in video below.

ZHAN ZHUANG (YIQUAN) IN DAILY LIFE

WAY OF ENERGY (ZHAN ZHUANG) IN DAILY LIFE


The following is taken from Chapter 8, “The Way of Energy” by Master Lam Kam Chuen. It has useful guidelines on the use of proper energy and posture in daily life. Watch the video here on how to practice Zhan Zhuang by Master Lam Kam Chuen.

Zhan Zhuang, Yang Sheng Zhuang

Energy is always circulating throughout your body. It permeates all living tissues and all organ systems. But the pressures of your day-to-day life, the physical hassles and mental stress, can cause the energy to stagnate. It can become blocked and over time; cease to flow to vital organs. Tense, contracted muscles produce stiff and abrupt movements that block the natural, sustained flow of your energy. These hard, hasty movements ultimately slow you down because they inhibit and then exhaust your energy. By contrast, gentle rhythmic movement can be continued with greater effect over much longer periods of time.

There are numerous moments in the day, whether at home, travelling, at work, or even sleeping, when you can apply the basic principles of Zhan Zhuang exercises. They will not only help you relax, but will also help you freshen up and concentrate with renewed vigour. There are even ways you can do a little exercise discreetly that no one will realize it.

All you have to do is to apply the Zhan Zhuang postures you have already learned to the situations you find yourself in, each day. This will ease the pathways of your internal energy making your movement more fluid, less prone to accident, more balanced and less tiring.

You can also reduce tension in your body during everyday activities by paying attention to how you do things. When you brush your teeth, do you exert a lot of pressure on the toothbrush? Is your wrist still? When you write, do you press down hard with your pen or pencil? Are your arms or muscles tense? When you use a paintbrush, saw or scrubbing brush, is your grip stronger than you need to do the job smoothly?

The great Chinese calligraphers take up their writing brushes with a minimum of effort and produce faultless flowing movements that are at the same time, full of vigour and completely controlled. Try this when you hold a cup, take a photograph or polish the kitchen table, for  example, and you will get the same effect with less muscle power.

THE DAILY CYCLE
You can practice your Zhan Zhuang training at any time in the day by adapting the positions to suit your daily activities. For example, you can practice the second position – Holding the Balloon – while sitting in the office, when travelling or while watching television. Even practicing for a few minutes will be refreshing and the effect will intensify as you build up your Zhan Zhuang practice every day.

COMMON POSTURE PROBLEMS

COMMON POSTURE PROBLEMS

 
Proper posture should look something like this:

Correct posture, Zhan Zhuang
Below are examples of improper posture. The issue is that these habits are impossible to fix without an exercise regime that focuses our intention towards them. This is why Zhan Zhuang (Yiquan) provides an ideal solution to fix these issues.
Hips Press Forward And Sit In Front Of The Ribs

Excessive Curve In The Low Back, Pelvis Is Tilted Forward

YANG SHENG ZHUANG (HEALTH CULTIVATION AND THERAPY)

YANG SHENG ZHUANG (ZHAN ZHUANG) 

AUTHOR: WANG XIANGZHAI 

TRANSLATED FROM CHINESE BY: ANDRZEJ KALISZ

Yiquan health cultivation by Wang Xiangzhai

Included here are translations of late period works of Wang Xiangzhai (1885-1963), written in 1950s and at beginning of 1960, concentrating on zhan zhuang as a form of health cultivating and therapy.

The art of nourishing health has long history and many methods. Although the exercise methods are different, their goal is getting rid of illness and prolonging life, preventing early senility. Recollecting several dozens years of study and practice of health nourishing methods, I must conclude that zhan zhuang (yangshengzhuang) is simple, easy to practice and at the same time bringing great benefits.

Zhan zhuang can be divided into standing postures, sitting postures, lying on bed postures, walking postures and half supported postures. There are several or even several dozens postures in each category.

Although there are many postures, apart from walking postures, all of them have common characteristics. Starting practice you should close eyes, focus mind, calm breathing, then slowly assume the posture, keeping it until end of the exercise.

ZHAN ZHUANG ART OF NOURISHING LIFE

ZHAN ZHUANG: THE ART OF NOURISHING LIFE

INTERVIEW WITH DR. YU YONGNIAN


Yang Sheng Zhuang, Health Cultivation

The following is taken from taken from the book ‘Zhan Zhuang: The Art of Nourishing Life’ by Professor Yu Yongnian, a student of Master Wang Xiangzhai. It discusses more on the health cultivation and therapy aspect of Yiquan. Interview done by Karim Nimri.

[1] Interviewer: Professor Yu, why have you started practicing martial arts? From what I read, after finishing medical school, your physical condition deteriorated. Is that why you started practicing?

Professor Yu: Initially I studied Tai Chi and Xing Yi Quan. Around 1944, I had already completed my medical studies and I was already working in the dentistry department at the hospital. It is true that my health was not very good; during the winter, I would catch a cold easily, and in the spring, it would not improve much. For one reason or another, I would always catch something…

[2] Interviewer: And why choose Tai Chi or internal martial arts?

Professor Yu: In China, in the medical field, there is the idea that people who exercise regularly and develop their body, muscles will inevitably cause their circulatory system to deteriorate. The heart and blood circulation will be affected by excess, leading to a shortening of life.

However, when one assiduously practices gentle and slow exercises, their circulatory system strengthens and lengthens their lives, which is why people that practice Tai Chi tend to live longer. If we think of the animal kingdom, the lion or tiger possess spectacular strength but their life expectancy is rather short. However, the elephant and the tortoise, animals which move rather slowly, live over a hundred years.

And if we compare the animal and vegetable kingdoms: How many years can a tree live? In Beijings’ parks, there are many ancient trees, gigantic cypress that are over a thousand years old. In Australia, there are sequoias over ten thousand years old. In Chinese, they have a very interesting name, shi yeye, which means “grandfather of the world”.

INTERESTING DOCUMENTARIES ON YIQUAN

INTERESTING DOCUMENTARIES ON YIQUAN







ZHAN ZHUANG FUNDAMENTALS (PICTORAL GUIDE)

ZHAN ZHUANG FUNDAMENTALS (PICTORAL GUIDE) 


The pictoral guide below is only meant as a guide to assist in deepening the practice of Zhan Zhuang. The source of the guide can be found here

Concentration, Effort in Zhan Zhuang, Yiquan
Correct alignment and posture in Zhan Zhuang, Yiquan
Correct spinal alignment from head to soles of feet in Zhan Zhuang, Yiquan

DACHENGQUAN (YIQUAN) MARTIAL ESSENCE OF WANG XIANGZHAI

DACHENGQUAN (YIQUAN)
MARTIAL ESSENCE OF WANG XIANGZHAI

BY MICHAEL TSE

QI MAGAZINE | ISSUE 53 | FEBRUARY 2001

Wang Xiangzhai in Yiquan Standing Pose

There is a saying in Chinese martial arts that “All heroes have the same ideas.” On doing some research into different master and founders of styles this seems to hold very true. But although the ideas might be the same, the way in which they make them into reality can be different.

Chinese martial arts are fascinating. They contain many unusual movements that you will not find anywhere else in the world. Even Hollywood movies today, like Mission Impossible, The Matrix, Charlie’s Angels, etc. have all been influenced by Chinese martial arts and movement. They have flying kicks, tumbling and other acrobatics and in these you can see the shadow of Chinese martial arts. 

Some people will say there is also Japanese and Korean martial arts influence as well, but do not forget, these originally came from Chinese martial arts as well, although they eventually developed into their own styles. Of course, there will be other people who will say the movies also have Brazilian, Thai and Philippine styles in them as well.

This shows that film makers will take all different styles and movements to create an action movie and its fight scenes. However, the deeper influence still comes from the Chinese martial arts. If the movies kept to their old ways to movie fighting, only punching and perhaps boxing, I do not think the audience would like it.

BIOGRAPHY, LIFE OF WANG XIANGZHAI


THE BIOGRAPHY / LIFE OF WANG XIANGZHAI


Life of Wang Xiangzhai

The following article is taken from the ‘Tao of Yiquan’ book by Jan Diepersloot.

In the history of Chinese martial arts, the name Wang Xiangzhai stands out as one of the greatest twentieth-century Chinese geniuses who redefined the nature and possibilities of the art. A poet and formidable martial artist, his life’s major accomplishment consisted of reinterpreting, from a 20th century perspective, the strict martial arts training he received in his youth from his uncle. Based upon the extensive historical research he conducted throughout his life, Wang Xiangzhai redefined the roots and essence of his art with poetic elegance and scientific simplicity.

Wang Xiangzhai’s conceptual and developmental breakthroughs led him to a revolution redefinition of the conventional relationship of stillness to movement in the martial arts by making stillness primary and movement secondary, He rejected the traditional patterned sequences of movement as the primary method of training. Reaching back to the historical roots of Chinese Buddhism and Vedic India, he advocated the practice of stillness and the cultivation of the mind and intent as the primary practice.

As we will see, this was not mere empty and pretty theorizing. Wang Xiangzhai's martial capabilities and reputation were proof that his theories were correct. In his heyday, Wang Xiangzhai took on and beat all challengers.

ESSENCE OF COMBAT SCIENCE BY WANG XIANGZHAI

AN INTERVIEW WITH MR. WANG XIANGZHAI ABOUT THE ESSENCE OF COMBAT SCIENCE


Dachengquan, Yiquan, Essence of Combat Science interview with Wang Xiangzhai

The founding master of ‘Dachengquan, Wang Xiangzhai, who is famous in the North and South, and praised by the martial arts circles of the whole country, has recently moved to Beijing. For the exchange of knowledge and opinions among the practitioners of different martial arts, he has arranged a meeting time every Sunday afternoon from 1:00 pm to 6:00 pm, at Dayangyibin Alley, where he acts as the host, and exchanges opinions with other famous experts of boxing, carrying forward and promoting the martial spirit of our nation as his sincere wish. A reporter interviewed Mr. Wang yesterday, having the following discussion with him.

[1] Interviewer: I have always admired and respected your superb boxing skills, may I ask what is your aspiration with regard to the combat science?

Wang Xiangzhai: Being praised as the representative of ‘Dachengquan’ by my friends really makes me embarrassed. I left my teacher in the 33rd year of the Reign of Guang Xu of the Qing Dynasty (1907), and since then, I have travelled all around the country, and thus I have seen much and learned much about life, left my footprints on uncountable places, both north and south of the Yangtze River, met many famous masters and veteran boxers, and experienced untold hardships.

My biggest gain during these more than thirty years has been meeting many good teachers and helpful friends to compare skills and knowledge with, thus I am confident that I, as a veteran boxer, am on the right path of combat science. A few days ago, Mr. Zhang Yuheng repeatedly made some comments in newspapers. Fearing that people of different circles have not clearly understood his meaning, and thus have had some misunderstandings, I wholeheartedly want to let people know what I have in mind. My remaining years are gradually waning away, life itself is enough, there is no room for fame and gain to occupy my mind, thus I am so anxious to, while this body of mine has not yet decayed, join forces with prominent compatriots to advocate the full development of natural instincts and martial virtue, and get rid of heresies. I do not want to be praised in vain, like those deceiving the public in order to gain fame.

THE CORRECT PATH OF YIQUAN BY WANG XIANGZHAI (意拳正軌, 王薌齋)

意拳正軌

THE CORRECT PATH OF YIQUAN 

王薌齋

by Wang Xiangzhai [1929]

[translation by Paul Brennan, Aug, 2016]

Yiquan, Dachengquan, Correct Path by Wang Xiangzhai, translated English

原序
PREFACE

技擊一道,甚矣哉之難言也。詩言拳勇,禮言角力,皆技術之起源。降至漢代,華陀氏作五禽之戲,亦技擊本質,良以當時習者甚少,以致湮沒無聞。迨至梁天監中,達摩東來,以講經授徒之餘,兼及鍛練筋骨之術,採禽獸性靈之特長,參以洗髓易筋之法,而創意拳,又曰心意拳。徒衆精是技者甚多,少林之名,亦因之而噪起。岳武穆王復集各家精華,編為五技連拳散手撩手諸法,稱為形意拳。逮及後卋,國家宴安,重文輕武之風日盛,又精拳技者,復多以好勇鬥狠賈禍,於是士大夫相率走避,致捋此含有深奧學理之拳術,不能見重於歷世。相沿既久,無可更易,即後卋之有道懷瑾握瑜者,率多埋沒於鄉邨閭里間,不敢以技術著稱,此固使後學之深資悼惜者也。清代晉之太原郡,戴氏昆仲,精於是技,而獨詳傳於直隸深縣李洛能,先生授徒甚衆,獲復李老先師之絕技者,厥同縣之郭雲深先生。郭先生之教人習形意也,首以站樁為入學初步。從學者多矣,能克承其教者,迨不多遘,郭先生亦有非其人不能學,非其人不能傳之歎。吾與郭先生同里,有戚誼為長幼行,愛吾聰敏而教之,且於易簀之時,猶以絕藝示之,諄諄以重視相囑。晚近卋風不古,學者多好奇異,殊不知真法大道,只在日用平常之間,世人每以其近而忽之道不遠人,人之為道而遠說益徵。薌不願以此而求聞達,無如晚近世俗,趨於卑下,不求實際,徒騖虛名,於是牟利之徒,不自學問,抄襲腐敗之陳文,強作謀生之利器,滿紙荒唐,故入玄虛,忽而海市蜃樓,跡近想像;忽而高山遠水,各不相干。使學者手不釋卷,如入五里霧中,難識半點真偽。一般無知之士,猶以聖人之道,不可鑽仰。嗚呼,利人當途,大道何昌。午夜深思,曷勝浩歎。薌雖賦性不敏,而於技擊一道,竊焉心喜,既獲得親炙真法大道之指導,每日承其教誨之語言,多具有紀載之價值者,連綴成冊,本利己利人之訓,不敢自私,以期同嗜均沾斯益,非徒以此問卋也,是序。

中華民國拾八年菊月 深縣王宇僧

The way of martial arts is really very hard to describe. The Book of Poetry says [poem 198]: “They are without fists, without courage.” The Book of Rites [chapter 6] mentions the training of wrestling [alongside archery and charioteering]. Such references are the source of our martial arts. During the Han Dynasty, Hua Tuo made his Five Animal Frolics, which also had a martial quality, but because there were too few practitioners at the time, that aspect disappeared.

Then in the Tianjian era of Emperor Wu of the Liang Dynasty [502—519], Damo traveled east. In addition to teaching the Buddhist sutras, he also taught skills of training the body. Drawing from the special attributes of animals, he produced the methods of Marrow Washing and Sinew Changing, and created Yiquan [“Intention Boxing”], also called Xinyiquan [“Mental Intention Boxing”]. There were many skilled experts of it. It was called “Shaolin” because that is where the practice began. Yue Fei then collected the essences of various systems and compiled them into the methods of “five techniques continuous boxing”, “miscellaneous hands”, and “throwing hands”, his art becoming known as Xingyiquan [“Form & Intention Boxing”].

When the nation was later at peace, the attitude steadily grew that literary pursuits were important and martial pursuits were irrelevant. Moreover, martial arts experts were often too in love with fighting and caused trouble, resulting in the literati shunning martial arts more and more. Even though some of these boxing arts had profound theories, scholars were unable to see their historical importance. Systems were passed down for a long time without any modifications being made, and when later generations came up with methods that also had excellent qualities, they were usually hidden away in their native villages and they did not dare to spread their arts. This indeed fills us modern students with deep grief.

During the Qing Dynasty, in Taiyuan, Shanxi, the Dai brothers excelled in martial arts, but they taught their whole art only to Li Luoneng of Shen County, Hebei. Li taught many students, the finest being Guo Yunshen, also of Shen County. Guo’s teacher taught him Xingyi, emphasizing stance work as the first stage of fundamental training. Students have too often been allowed to skip that part of the teaching, and now it is hardly seen anymore. Guo was already worried, not that people would not be able to learn it, but that people would not be able to teach it. Guo and I were from the same town, and our bond was that between an old man and a young man. He taught me in the first place because he considered me to be intelligent, and then when he was on his deathbed, still showing the height of skill, he tirelessly encouraged me to maintain serious training.

In recent years, people no longer behave as they did in the previous era. Students usually prefer weird new things, and they have no comprehension for true arts and great ways. Every day, people keep forgetting this wisdom [from the Zhong Yong]: “The Way is not far from people. It is their expectation of the Way that distances them from it.” They are no longer willing to use such wisdom to seek what is truly great, and it has unfortunately become customary in recent years to incline toward what is inferior. Instead of striving for real life, they pursue empty fads. They pursue personal gain rather than self-knowledge. In imitation of corrupt literature, they seek power in order to get ahead, pages full of nonsense tricking them with illusions.

They ignore that what they seek is a mirage and chase their fantasies. They ignore the sheer scale of the real world and treat it as irrelevant. To push students to be studious is therefore like sending them into miles of fog. They can barely tell at all what is real and what is fake. Ordinary ignorant people seem to use the Way of the sages, but they cannot be bothered to go into it [to “drill into it or look up at it”, paraphrasing Lun Yu, 9.11: “The more I look up at his teaching, the higher it goes. The more I drill into his teaching, the harder it gets.”] Alas. Good men set out on the path, but where does the great Way flourish? They contemplate it in the middle of the night, but how do they keep themselves from sighing in despair?

I am not endowed with great intelligence, but I do have a heartfelt delight for martial arts. I was given personal guidance in the genuine art, and every day I carry on my teacher’s words. I have made a record of his precious ideas and compiled them into a book. Setting the example of benefiting both self and others, I not dare to keep it to myself. Hoping to share the benefits with fellow enthusiasts, the least I can do is publish this document.

     – written by Wang Yuseng [Xiangzhai] of Shen County, during the “chrysanthemum month” [Oct], 1929–

CENTRAL PIVOT OF THE WAY OF FIST (1944) WANG XIANGZHAI

WANG XIANGZHAI
CENTRAL PIVOT OF THE WAY OF FIST (1944)
TRANSLATED FROM CHINESE BY ANDRZEJ KALISZ

Central Pivot of the Way of Fist 1944 by Wang Xiangzhai

INTRODUCTION

The value of the way of martial art is based on the fact that it is related to the needs of nation’s spirit, to the fundaments of science, that it is the live stream of society education. Its mission is improving peoples’ characters, so people can express positive feelings, can improve health condition of their bodies, and can reveal their natural human potential, so a practitioner will be healthy, fit and full of vigor, which will be beneficial for country and for people. The stress is not only on developing combat skills. If an art can fulfill this mission, I call it martial art, otherwise it would be some heresy. Learning heretical martial art is as harmful as drinking a poison! Being a good man is most important for me. My heart aches when I see people doing wrong. I cannot sit without doing anything.

Learning martial art for over 40 years, I studied its essence, researched the concepts, experiencing everything by myself. I rejected what was wrong, revealed secrets, I gave up what was without value and accepted what was good, in order to make the martial art great. Today it has become a kind of martial science. Friends experienced its sweetness and pleasure of study, so they started calling it dacheng (great accomplishment). I tried to persuade them to give up this name, but they didn’t listen. So it is called like this.

THE SECRET OF FASCIA IN MARTIAL ARTS


THE SECRET OF FASCIA IN MARTIAL ARTS

Fascia, Internal Martial Art, Yiquan, Zhan Zhuang

[The following is extracted from Chapter 16 of Fascia in Sports and Movement by Sol Petersen]

We live in two worlds, one on either side of our skin. The very survival of the Ninja or the hunting wild cat is dependent on their alertness and presence in both worlds. Body-Mindfulness is what I call this embodied awareness and aliveness. Its full expression is found in martial arts mastery.

Body-Mindfulness is a calm, open state of present-time awareness of inner and outer body experiences, including sensory stimulations such as pressure, touch, stretch, temperature, pain, tingling, physical movement and position in space, visual, auditory and olfactory impressions.

An integral aspect of Body-Mindfulness is fascial awareness: the capacity to sense our body-wide network of myofascial tissue in stillness and in movement. We can develop this skill and build the elastic potential of the connective tissue system in fine, coordinated, controlled martial training such as tai ji, karate and kung fu forms, then actualise this controlled power in explosive high speed movements.

The quest for ultimate power and awareness in self-defence and attack is an ancient one. Two thousand years ago the masters, who trained tendon power, knew something intuitively that science has only recently validated. Shaolin training and tai ji masters both recognised the vital importance of conditioning and strengthening the fascia and connective tissues to build and protect the body's Qi energy (life force).

Since research has shown that it is the organ of stability and the seat of our proprioception, the fascia has finally received the attention it deserves. In fact, most musculo-skeletal injuries involve inappropriate loading of the connective tissues and fascia, not the muscles. Therefore, the fascia must be considered an important factor in peak performance and training. The pioneers in the new fascia research define fascia more broadly than traditionally.

They recognise fascia as the soft tissue component of the connective tissue system permeating the entire human body as one interconnected tensional network. It includes tendons, ligaments, joint and organ capsules, membranes, dense sheets and softer collagenous layers. In the new Fascial Fitness approach there is an emphasis on developing elasticity, of acknowledging the stress-responsive nature and tensional integrity of fascial tissue, of specifically conditioning and hydrating the fascia for appropriate stress-loading, as well as appreciating its recently discovered proprioceptive qualities.

YIQUAN - THE POWER OF THE MIND

YIQUAN – THE POWER OF THE MIND

by Karel Koskuba

Power of the mind in Yiquan, Zhan Zhuang

Most styles of Taijiquan incorporate one or several forms of Zhan Zhuang (Pole Standing) in their training. These standing exercises are often presented as the one most important aspect of the training (to begin with, anyway), yet not always enough information is available to students apart from the usual advice to relax, keep everything open and keep standing.In this article, I will describe Zhan Zhuang training as it happens in Yiquan. (There will be more about Yiquan later.)

In Yiquan, Zhang Zhuang has been promoted to play a pivotal role from the most basic training all the way through to the most advanced training. Progress through the Zhan Zhuang training steps is methodical and detailed. I hope that by the time you have finished reading this article, all the above questions will be answered.

Before I start describing Zhang Zhuang, I think we should establish some common ground in terms of what is the final result of such training. Let’s say your teacher is a great master of internal martial arts. When you try to push him, he is like a rock — you can’t budge him. When he tries to push you, his body feels like steel — you can’t stop him. At other times his body feels like cotton — and you still can’t stop him!

Let’s call these three feats a Rock Body, a Steel Body and a Cotton Body, respectively. In any of these feats, it feels as if he is using great strength, and yet when you try to imitate what he does, you are told not to use strength. If it is not strength, what does he use?

The usual answer of qi (ch’i), or jin, refers to concepts from a different culture. I shall make an attempt at explaining it by using more familiar concepts. By the way, your teacher may be able to do other things than the ones I have mentioned, but I shall limit my description to those that can be trained by using Zhang Zhuang.

Whole-Body Strength

The above three feats of Rock Body, Steel Body and Cotton Body are all expressions of what is called whole-body strength. To understand what the whole-body strength is, let’s look at body musculature. There are two kinds of skeletal muscles: those that are involved in movement, so­called motor muscles, or mobilizers, and those that stabilize the body, so-called postural muscles, or stabi­lizers.

The mobilizers are, on the whole, of the fast-twitch variety; they can contract and relax in a short interval but they get tired quickly. The stabilizers are of the slow-twitch variety; they do not get tired easily but, on the other hand, are quite slow. They are situated deeper in the body than the mobi­lizers.

The above division into the two kinds of muscles is a somewhat simplified view for the sake of clearer explanation. In reality, there are stabilizers, mobilizers and mus­cles that act in both roles. We can pretend that any composite muscle is split into a stabilizer and a mobi­lizer by extracting the appropriate type of muscle fibers (slow-twitch and fast-twitch, respectively) into each of them. The functionality of the body would remain unchanged.

We have very little, if any, con­scious control of the stabilizers. But stabilizers have two properties that are very useful. First, they are stronger than the mobilizers and, given their position with respect to joints, they can make the body struc­ture really strong. Second, most of them are designed to stabilize balance our body against outside force (usually the force of gravity). We can use both of these properties to our advantage.

INTERESTING BOOKS ON YIQUAN

INTERESTING BOOKS ON YIQUAN


Below are some interesting English books on Yiquan and Zhan Zhuang. Some are still available, others are unfortunately rare or out of print. Happy reading!

Yang Sheng Zhuang, Prof. Yu Yongnian

Zhan Zhuang by Lam Kam Chuen
Perfect power delivery, Fajing, Yiquan

如何做到“力由脊发”

如何做到力由脊发

意拳  
人体要能够更好的发劲,至少得具备几个要素:

 1.胯要能弹,不是单纯的拧转;
 2.背要能串,背部肌肉跟骨骼的一种分离状态;
 3.肩要能夹,肩不夹,则身劲散,无法形成合劲,前提是,肩缝开!

意拳要点: 王芗斋 何镜平录


意拳要点

王芗斋 何镜平录


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一、总则︰
1、以形为体,以意为用,以静为和。
2、以形取意,以意象形,形随意转,意自形生,式随意从,力由意发。
3、松即是紧,紧即是松,松紧紧松勿过正。
实即是虚,虚即是实,实虚虚实得中平。
动即是静,静即是动,动静静动互根用。
顾即是打,打即是顾,发手便是处。
4、静中求动,动中求静,动中不动动有静,静中不静静有动、动中之静是真静,静中之动是真动,动静互根,错综为用。
5、神不外溢,意不露形,形不破体,力不出尖。
6、内空虚,外脱化,随时注意,遍体轻灵。