豎脊梁

豎脊梁

 Uprighting your spine is crucial for proper "jing" (勁) issuance in many martial arts. Here's how to achieve it:

Posture:

1. Stand tall: Imagine a string pulling your head upwards, lengthening your spine.
2. Tuck your chin slightly: Avoid jutting your chin forward, which can strain your neck.
3. Relax your shoulders: Don't hunch or tense your shoulders. Let them hang naturally.
4. Engage your core: Tighten your abdominal muscles to create a stable base for your spine.

Movement:

1. Maintain a natural curve: Don't force your spine into a rigid, straight position. It should have a slight natural curve in the lower back.
2. Lengthen, not push: Imagine lengthening your spine upwards rather than pushing your chest out. This engages your back muscles for better support.
3. Root down: Feel your feet firmly planted on the ground, visualizing your energy flowing from the ground up through your spine.

Additional Tips:

• Practice standing meditation: This helps develop body awareness and proper spinal alignment.
• Mirror work: Observe yourself in a mirror to ensure your spine is straight and your posture is aligned.
• Start slow: Begin by practicing proper posture in static positions before incorporating movement.
• Seek guidance: If unsure, consult a qualified martial arts instructor for personalized advice on your specific practice.

Remember:

• Uprighting your spine shouldn't be rigid or uncomfortable. Aim for a balance of support and flexibility.
• Issuing jing involves coordinating your entire body, not just your spine.

By following these tips and practicing regularly, you can develop a strong, upright posture that facilitates effective jing issuance in your martial arts practice.

在許多武術中，挺直脊椎對於正確發出「勁」（jìn）至關重要。以下是如何做到這一點：

姿勢:

站立如松: 想像有一條線將你的頭頂向上拉伸，拉長你的脊椎。

微收下頷: 避免下巴突出，以免拉傷脖子。

放鬆肩膀: 不要聳肩或緊繃肩膀，讓它們自然垂下。

收緊丹田: 收緊你的腹部肌肉，為你的脊椎創造一個穩定的基礎。

運動:

保持自然曲線: 不要將你的脊椎強製成強的直立姿勢。下背部應該有輕微的自然曲線。

拉長，勿頂: 想像你的脊椎向上拉長，而不是把胸膛頂出。這會讓你的背部肌肉更好地支撐身體。

根於足下: 感受你的雙腳牢牢地踩在地上，想像你的能量從地面流向你的脊椎。

額外提示:

練習站樁: 這有助於培養身體意識和正確的脊椎排列。

鏡子輔助: 透過鏡子觀察自己，確保你的脊椎筆直，姿勢正確。

慢動作練習: 在加入動作之前，先透過靜態姿勢練習正確的姿勢。

尋求指導: 如果不確定，請諮詢合格的武術教練，就你的具體練習方式尋求個人化建議。

記住:

挺直脊椎不應該僵硬或不舒服。を目指すべきは (mezashi meru beki wa)（を目指すべきは = what we should aim for）是支撐力與柔韌性的平衡。 (shijiiryoku to yuroujinsei no baransu desu) (支撐力 = support, 柔韌性 = flexibility)

發勁涉及協調你的整個身體，而不僅僅是你的脊椎。

透過遵循這些提示並定期練習，你可以發展出強壯、筆直的姿勢，有利於你在武術練習中有效地發出「勁」。