Yongchun's elbow strength training and rattan strength training

Elbow base force training: elbow base force is to use the elbow joint's sinking and centering positioning method to get through the shoulder joint and elbow joint and practice the whole body strength and rattan strength.

The so-called positioning method of sinking elbows to the center refers to that the practitioner stands in the posture of "two pronged forceps, sheep and horse", with his shoulders relaxed and sank, his elbows and forearms in front of his chest to relax and sink, and he does not move at the heart position on the center line of his body. At the same time, extend your elbows and arms forward as far as possible (Fig. 013). In order to facilitate practice, beginners can clip a pen between their elbows to test the standardization and persistence of their own actions.

In fact, cubital force is abstract. It is difficult for beginners to understand it. It's easy to sink the elbow. After the shoulder is relaxed and sunk, the elbow will naturally relax and sink. It's also easy to return to the center. The difficulty is to extend both elbows and arms together. At this time, the muscles of the shoulder and arm are easy to get sour and tight, and it's not easy to insist. At this time, remember not to shrug your shoulders. You should always keep the shoulder relaxed and sunk. At the same time, experience the connection between the combination of the elbow and the knee, and experience the feeling of the whole body as a whole. Beginners can have a rest for 3 minutes each time, so as to avoid excessive fatigue leading to movement deformation and losing training effect.

For beginners, how to quickly sense the existence of elbow force? This paper provides a way to feel it

Stand in a two pronged sheep horse posture, keeping the right elbow in the center position (Fig. 014); make one of the partners stand on the right side. Lift the right palm with a short and brisk action, and gently pat the right forearm of the horse diver downward (Fig. 015)

For example, when the person is in the middle of the elbow and does not move, and the overall movement structure is not scattered, he can obviously feel that his front bamboo slightly sinks with the force of the hand clapping (Fig. 016). When the force of the hand clapping disappears, the sinking forearm quickly and automatically springs back to the center line position (Fig. 017);

And the partner can also feel the power of their own slap, as if hitting on a very elastic cane. This is the cane strength produced by the elbow sinking and centering. For example, if the elbow base force is trained to a higher level, even if the hand is pressed on the outstretched forearm of the horse puller with both palms, and the whole body is pressed down vigorously, the horse puller's elbow will not leave the middle line, and the horse's step will not be shaken a little. This is the result of long time. The subtlety of the force at the bottom of the elbow is to release the force.

The function of elbow sinking and centering positioning method is to quickly open the human shoulder joints and obtain the whole body strength, explosive force and rattan strength.

For more than a hundred years, the most classic method of Yongchun's elbow strength training is to use the technique of "one spread three falls" in Xiaoxiang boxing score, and use pure relaxation and soft movements to cooperate with breathing. To feel the elbow driving force of the arm moving slowly forward, middle and back, so as to combine the chanting force and elbow strength, accumulate over time, and naturally achieve the state of "mind walking, elbow strength retaining, elbow strength containing".

It takes some time for beginners to realize the cultivation of elbow base force. Every day, they use the method of sinking the elbow to return to the center for 15 minutes, and then play 9 times. Generally, they can deeply experience the effect of elbow base force in 4-8 weeks. Since then, with the increase of skill and the deepening of the understanding of the connotation of Yongchun, we will gradually understand that every action application of Yongchun technique, whether it is the long bridge force or the short bridge force, is actually the extension of the elbow base force, because through the positioning training of the elbow, the shoulder, elbow and wrist joints of the upper limb are opened, the transmission of upper limb strength is naturally smooth, and when the hands are exerting force, the strength of the upper limb can be improved It's easy. A loose movement is heavy, powerful and elastic.

Rattan strength training: as the name suggests. Rattan strength refers to the habit of releasing and rebounding from the force through the long-term training of Wing Chun's inner strength, which enables the whole body's shoulders, elbows, wrists, crotches, knees, feet, etc.

For the beginners of Yongchun boxing, the initial training is often the cane strength on the arm. Because of the mechanical structure of the sheep and horse and the centering and positioning of the elbow joint, the whole arm forms a variety of action forms with the elbow as the fulcrum, and the forearm rebounds and changes when it meets the force, thus the cane strength of the arm is produced.

The force principle of arm rattan force is as follows:

First, rattan strength training (Note: the dark coat in the figure below is Party A and the light coat is Party B).

(1) Party A holds a piece of flexible branch or cane to point to Party B's head; Party B attacks Party A's head with his right fist, and the wrist part of Party B's right fist contacts the front end of the branch (Fig. 018)

(2) Party A senses that the front end of the branch is impacted by the fist force of Party B. the branch is bent and deformed (Fig. 019).

(3) After the branch is bent by the fist force of Party B, Party A senses that the fist force of Party B is still directly towards his body, so he turns his body and the branch to the left to remove the fist force of Party B (Figure 020).

(4) The fist strength of Party B slipped to the side of Party A, and the bent branch rebounded instantly, hitting Party B's right cheek (photo 021).

Through the rattan force training, it is not difficult to find that the process of branch deformation and bending is the process of unloading force; the process of recovering after unloading force is the process of rebounding by force. The principle of rattan's counterattack can be realized through Yongchun technique training.

Second, take advantage of rebound training (Note: the figure below shows the actual combat simulation exercise of Party A and Party B).

(1) Party A attacks Party B's head with his right fist, and Party B also attacks Party A's head with his right fist, and his arms and ulna intersect,

(2) Party B felt that Party A's fist force was fierce and hard to resist, and immediately took the right elbow as the fulcrum, relaxed and bent the forearm to release the force, while turning 45 degrees to the left. The left hand was placed on the chin to protect the head (photo 023).

(3) The fist strength of party a slipped to the side of Party B. the attack failed, and the body could not hold the forward half step (Figure 024).

(4) At the same time, Party B's bent right arm bounces up like a cane. Party A's right face door in right Boxing (photo 025)

In fact, the above-mentioned rebound training is an application case of arm hand counterattack in Yongchun boxing. If the practitioner wants to win by fighting hard within a short distance, the premise is that he must practice the basic skills of the two character pincers, sheep and horse solidly and get the elbow force. Only in this way can he have the cane strength.