太極推手入門之探討

 Title: Discussion on the Introduction to Tai Chi Push Hands

National Taipei University of Technology, Li Yudong

Regarding the introduction to push hands, Grandmaster Song Zhijian has three important descriptions. First, in the "Coaching Procedure," "...when teaching the fist moves up to the fifth section, it is possible to appropriately teach the fixed step single push hands method. This helps to exercise leg strength and the application of body movements, as well as to stimulate interest in push hands competitions. After learning the fist moves, there is a belief in the mutual benefit of physical and practical use, which prevents the abandonment of push hands learning, and then gradually teaches the ward-off, rollback, press, and push four defending techniques. When push hands can understand and listen to the energy to a considerable degree, then the grasping, splitting, elbow, and shoulder strokes, and the big rollback methods are taught, and the fist method is completed here." This clearly points out the timing of learning push hands and the steps and techniques of learning.

Second, in the "Overview of Push Hands," "Tai Chi Chuan techniques use softness to overcome hardness, so the depth of its function is tested by softness. If one is soft, the opponent's force will not land, and the person exerting force will fall empty-handed, without being led, they will tilt on their own." From the concept of learning, it establishes that softness is the highest realm pursued by Tai Chi Chuan.

Third, also in the "Overview of Push Hands," "Since the application of Tai Chi Chuan is based on using softness to overcome hardness, and all movements involve abandoning oneself for others, one cannot assert oneself. Therefore, its offensive and defensive variations are endless, and there is no fixed rule to follow. However, if there are no basic guidelines in the beginning, it will be difficult to progress in sequence." Therefore, for beginners, learning through mastering basic techniques, guided by coaches, feeding energy, and practicing with fellow practitioners is a stage that beginners must go through. Based on these three descriptions, it is found that Grandmaster Song Zhijian has a meticulous teaching ideology for Tai Chi Chuan, explaining the learning concepts, purposes, functions, methods, timing, content, and procedures very clearly. As long as the younger generation progresses step by step, success is inevitable.

I have been learning push hands with Teacher Wu Ronghui since 2007. Although I am not talented and cannot learn everything, I am very interested in the teacher's teaching. Based on the teacher's techniques, I have organized them into a set of teaching materials, teaching Tai Chi Chuan push hands in university, and have achieved the expected teaching results. I would like to share this with my fellow brothers and sisters for mutual learning.

Basic techniques are divided into training positions: lower limbs (legs), trunk, shoulder, and hand coordination sections, using specific techniques to achieve the effect of training various parts of the body to be soft and flexible.

1. Double Push and Step (Pluck) Pressing Technique

The double push and step (pluck) pressing technique evolves from the starting position. Its purpose is twofold: first, to use the actions of ward-off, rollback, press, and push to train the forward-leaning and backward-sitting steps; second, to use the concept of sticking and following to sense the opponent's forward and backward forces, speed, and the way to respond. Third, to establish the concept of yielding to the opponent in push hands.

The double push and step (pluck) pressing technique requires the integrity of the bow stance and the sitting back stance. First, pay attention to the requirements of head suspended, chest containing, sinking shoulders, dropping elbows, loosening waist, and distinguishing between empty and full. Second, when sitting back, the hips and waist must be relaxed, distinguishing between empty and full, fully sitting on the back foot, and the center of gravity firmly on the back foot's sole. Third, when pressing, sink shoulders, drop elbows, use the beauty palm, lightly stick to the opponent's chest with both palms, follow the momentum to advance, and do not push or press with brute force. Grasp the essence of relaxation training and internal energy recovery. Fourth, when sitting back and warding off, let the opponent gently place their arms on yours, follow the momentum, and do not forcefully lift them up. Fifth, when stepping, the elbows should be relaxed and lowered, not pulled back, and should be in place at the same time as the sitting back stance, and then press forward with the momentum.

2. Flat Circle Push Hands

Flat circle push hands serve as the foundation training for the whole set of soft and flexible techniques. Its purposes are threefold: first, to train and test the Tai Chi Chuan ward-off, rollback, press, and push actions, as well as the ability to move forward, backward, fall, and turn the waist. Second, to use the concept of sticking and following to sense the direction and speed of the opponent's force, and the way to respond. Third, to establish the concept of yielding to the opponent in push hands.

Flat circle push hands, as the overall structure of the introductory techniques of push hands, its completeness is particularly important. First, always pay attention to the requirements of head suspended, chest containing, sinking shoulders, dropping elbows, loosening waist, and distinguishing between empty and full. Second, when retreating, the hips and waist must be relaxed, distinguishing between empty and full, fully sitting on the back foot, and the center of gravity firmly on the back foot's sole. Third, when sitting back, the hips must open, and when lowering the hips and turning the waist, the requirement of sinking when turning must be grasped to ensure that both hips are level and the knees do not collapse. Fourth, when pressing, sink shoulders, drop elbows, use the beauty palm, lightly stick to the opponent's wrist and elbow, perceive the feeling of relaxation training and internal energy recovery with both hands, and do not push with brute force. Use the reactive force of the back foot pushing off the ground, transfer the force through body translation to the opponent's body, and stick with the momentum. Ward-off must follow the structure requirements of the fist stance, and when warding off, truly understand the deep meaning of relaxation training, with a complete structure and relaxed joints, perceive and listen to the opponent's movements, and then respond accordingly. In practicing the fist stance, the frequently mentioned sinking shoulders, dropping elbows, and relaxing shoulders and elbows can be very well verified in the practice of this technique, demonstrating its full effectiveness.

When stepping, emphasize the requirements of opening the hips when sitting back, falling, turning the waist, and smoothly stepping and plucking according to the momentum, avoiding the idea of pushing with the arms, so that the presser can move forward without hindrance, following the momentum.

3. Straight Pluck Technique

The straight pluck technique is a preparatory move derived from the flat circle push hands. When the opponent presses, follow the momentum to sit back, open the hips, fall, turn the waist, relax the right shoulder and elbow, rotate the wrist and arm, pluck the opponent's wrist, lightly hook the opponent's upper arm at the elbow with the left hand, follow the waist and hips to sit back and pluck downward. The straight pluck trains the lower body, which is very representative. When being pressed by the opponent during a press, one

 should fully sit back, open the hips, and turn the waist, which are the prerequisites for the execution of the following actions. The basic techniques emphasize the training of the waist, which is the key to Tai Chi Chuan. If one's waist cannot rotate freely, all techniques are empty and cannot achieve the desired effect. In terms of training the waist, the straight pluck technique is the first move to start.

4. Grasp Sparrow's Tail

Grasp Sparrow's Tail includes ward-off, rollback, press, and push techniques. It is derived from the double push and step (pluck) pressing technique. It is divided into four parts: single-hand ward-off, rollback, press, and push, and two-handed ward-off, rollback, press, and push. Its purpose is to train the forward-leaning and backward-sitting steps, as well as the ward-off, rollback, press, and push actions. Use the concept of sticking and following to sense the opponent's direction and speed of force, and the way to respond. Establish the concept of yielding to the opponent in push hands.

The Grasp Sparrow's Tail technique requires the integrity of the bow stance and the sitting back stance. First, pay attention to the requirements of head suspended, chest containing, sinking shoulders, dropping elbows, loosening waist, and distinguishing between empty and full. Second, when sitting back, the hips and waist must be relaxed, distinguishing between empty and full, fully sitting on the back foot, and the center of gravity firmly on the back foot's sole. Third, when pressing, sink shoulders, drop elbows, use the beauty palm, lightly stick to the opponent's chest with both palms, follow the momentum to advance, and do not push or press with brute force. Grasp the essence of relaxation training and internal energy recovery. Fourth, when sitting back and warding off, let the opponent gently place their arms on yours, follow the momentum, and do not forcefully lift them up. Fifth, when stepping, the elbows should be relaxed and lowered, not pulled back, and should be in place at the same time as the sitting back stance, and then press forward with the momentum.

5. One-Hand Lift and Split Push Hands Technique

The one-hand lift and split push hands technique is a training method derived from the flat circle push hands. It uses the actions of lift, deflect, cover, and press to train the upward and downward steps. The purpose is to train and test the Tai Chi Chuan ward-off, rollback, press, and push actions, as well as the ability to move forward, backward, fall, and turn the waist. Use the concept of sticking and following to sense the opponent's direction and speed of force, and the way to respond. Establish the concept of yielding to the opponent in push hands.

The one-hand lift and split push hands technique requires the integrity of the bow stance and the sitting back stance. First, always pay attention to the requirements of head suspended, chest containing, sinking shoulders, dropping elbows, loosening waist, and distinguishing between empty and full. Second, when retreating, the hips and waist must be relaxed, distinguishing between empty and full, fully sitting on the back foot, and the center of gravity firmly on the back foot's sole. Third, when sitting back, the hips must open, and when lowering the hips and turning the waist, the requirement of sinking when turning must be grasped to ensure that both hips are level and the knees do not collapse. Fourth, when pressing, sink shoulders, drop elbows, use the beauty palm, lightly stick to the opponent's wrist and elbow, perceive the feeling of relaxation training and internal energy recovery with both hands, and do not push with brute force. Use the reactive force of the back foot pushing off the ground, transfer the force through body translation to the opponent's body, and stick with the momentum. Ward-off must follow the structure requirements of the fist stance, and when warding off, truly understand the deep meaning of relaxation training, with a complete structure and relaxed joints, perceive and listen to the opponent's movements, and then respond accordingly. In practicing the fist stance, the frequently mentioned sinking shoulders, dropping elbows, and relaxing shoulders and elbows can be very well verified in the practice of this technique, demonstrating its full effectiveness.

When stepping, emphasize the requirements of opening the hips when sitting back, falling, turning the waist, and smoothly stepping and plucking according to the momentum, avoiding the idea of pushing with the arms, so that the presser can move forward without hindrance, following the momentum.

6. Integrated Techniques

Integrated techniques can be divided into single-hand integrated techniques and double-hand integrated techniques. Integrated techniques are a comprehensive training method that, through the dynamic and static movements of both hands, the virtual and real movements of both feet, and the rigidity and flexibility of the body, truly grasp the operation of the posture, creating opportunities for front-back, left-right, and up-down movements. The techniques change with the situation, continuous and endless, reaching a miraculous realm of adapting to changes in the opponent, making the entire operation process of both hands achieve the requirement of following the momentum and being smooth and natural.

The above is the author's experience in learning push hands with Teacher Wu and organizing it into a systematic teaching material, as the teaching content of university physical education courses, upholding Teacher Wu's open teaching attitude and selflessly imparting knowledge to young students. Because university students lack basic training in Tai Chi Chuan routines, the author uses the concept of physical education as the basis for writing basic theoretical teaching materials, including physical fitness, basic movements, practice, and competition. Then, verify the learning effects through competition, and then learn and progress again, constantly improving the level of sports, striving for perfection, and achieving a state of being able to do whatever one wants. The learning of push hands is also the same, organizing the content of teaching materials according to the students' level and proceeding step by step with the established teaching content.

The most important thing in the entry to push hands is to establish the correct concept. First, establish the function of students' push hands practice in verifying the theories of boxing classics and boxing frame training, rather than in competing for strength to avoid falling into the wrong path. Secondly, the focus of push hands learning is to understand the Five Methods and use the skills of sticking, adhering, and following to achieve the requirement of neither losing nor resisting. Thirdly, entering the learning of techniques, techniques are the material for practicing together. The teaching of techniques must be targeted, systematic, and able to be applied in practice, truly achieving training effects, enabling students to gain interest and a sense of achievement in learning, and enhancing their motivation for in-depth research.

Learning Tai Chi Chuan push hands is completely the result of accumulated time. Time is fair to everyone, and investing time will yield returns. What is important is not the past experience, but the determination to continue learning in the future. The process of achieving in push hands learning is intangible, accumulating slowly and unconsciously in the intangible. It is often overlooked by those who seek quick results, leading to the self-cutting of the learning path. Push hands have unlimited imagination space, the techniques can change in countless ways according to the situation, and can also be practiced in an intangible and formless manner, with unlimited extension, ultimately merging with the opponent, pursuing a sense of inner harmony without contention.

太極推手入門之探討

國立臺北科技大學   黎玉東

    關於推手入門宋志堅宗師有三段重要的敘述，其一在「教練程序」中，「…拳勢教至第五段，即可相機授以定步單掤推手法，一則鍛鍊腿力與身手之運用，一則引發推手競技之興趣，俟拳勢學完，乃有體用互益之信念，不致放棄推手之學習，然後逐步交以掤、按、履、擠四守法。推手能具揣摩勁力且聽勁感應已達相當程度，再教採、列、肘、靠大履之法，拳法至此既告竟業。」其中明白指出學習推手的時機與學習的步驟與招法。其二在「推手概述」中，「太極拳技藝以鬆柔禦制剛強為法，故其功能深淺即以鬆柔為驗斷，盍鬆柔者人力無所著落，發力落空之人，不牽亦將自傾。」從學習的概念中確立鬆柔是太極拳追求的最高境界。其三在「推手概述」中，「太極拳之應用既以鬆柔化制剛強為原則，而一切動作又是捨己從人，不可自作主張，故其攻守變化萬端，應無一定法則可循，但初習若無基本準則，必難循序以進。」因此對初學者而言，透過基本招法的學習熟練，經過教練的牽帶、餵勁，與同道實際對練切磋的過程，是初學者必經的階段。根據此三處的敘述發現宋志堅宗師對太極拳教學思慮之縝密，學習觀念、目的、功能、方法、時機、內容、程序，闡述得非常清楚，後輩只要循序漸進，成就必然水到渠成。

    筆者自民國九十六年起跟隨吳榮輝老師學習推手，雖學生不才學不得萬一，汗顏萬分，但對老師的教學深感興趣，根據老師的招法將其整理成一套教學課程，在大學裡教授太極拳推手課，也都能達到教學的預期效果，特將此分享師兄弟共同學習。

    基本招法以身體訓練位置區分：下肢（腿）部分、軀幹部分、肩部及手部套接部分，利用特定招法達到訓練身體各部位鬆柔走化的效果。

一、雙手掤履（採）按法

雙手掤履（採）按法此法從起勢演化而來，其目的有二：其一在利用掤、履、採、按的動作訓練前弓後坐的步法，其二利用黏貼連隨的概念，感知對手前進後退的力量、速度，及應對之法。其三建立捨己從人的推手觀念。

雙手掤履（採）按法必須要求弓步及後坐步的整體架構的完整性，其一隨時關照頭頂懸、涵胸拔背、沈肩墜肘、鬆腰落胯、虛實分清的身法要求。其二後坐時必須收臀鬆腰，虛實分清，完全坐於後腳，重心落於後腳掌踏實。其三前按時必須沈肩墜肘、美人掌，雙掌輕貼於對方胸前，順勢貼隨而進，不可蠻力推壓，掌握鬆持訓練法及內勁回收的要義。其四後坐掤時，讓對方輕輕的搭於雙臂上，順勢帶回，不可用力往上架。其五履時手肘鬆落，不可收回，與後坐步同時到位，而後隨勢前按。

二、平圓推手

平圓推手做為整套鬆柔走化招法的基礎訓練，其目的有三：其一訓練並檢驗太極拳掤、履、採、按的動作，前進、後退、落跨、轉腰的能力。其二利用黏貼連隨的概念，感知對手力量的方向、速度，及應對之法。其三建立捨己從人的推手觀念。

平圓推手做為推手入門招法整體的架構其完整性特別重要，其一隨時關照頭頂懸、涵胸拔背、沈肩墜肘、鬆腰落胯、虛實分清的身法要求。其二後退時必須收臀鬆腰，虛實分清，完全坐於後腳，重心落於後腳掌踏實。其三要做到後坐必開胯，落胯轉腰時，確實掌握逢轉必沈的要求，確保兩胯要平，膝蓋不倒。其四按時必須沈肩墜肘、美人掌，輕貼對方手腕及手肘處，雙手用心體悟鬆弛訓練法中，內勁回收的感覺，切勿用手力蠻推。利用後腳蹬地的反作用力，透過身體平移，將勁道傳至對方身上，順勢貼隨。掤手必須遵循拳架的架構要求，掤時要確實體悟鬆持訓練法的深意，架構完整而關節放鬆，透過知覺感受探聽對方的動向，進而順勢應對。練拳架時，常說的沈肩墜肘、鬆肩鬆肘，在這個招法的對練中，可以得到非常好的驗證，同時表現的淋漓盡致、效用無窮。履法時應強調後坐開胯、落跨轉腰、順勢履採的動作要求，避免手臂架推的想法，使按者進的毫無阻礙，隨勢黏帶。

三、正採法

正採的招法採平圓推手為預備勢，當對方按時，隨勢後坐開胯，落跨轉腰，右手鬆肩鬆肘，旋腕轉臂，採對方手腕，左手輕扣對方上臂手肘處，隨腰胯向後向下採。正採是訓練下盤非常代表性的動作，當前按時被對方施以正採的招法時，必須快速落跨沈身穩固下盤，同時放鬆腰以上之關節，方能隨勢跟隨，落跨慢了必然臀部上揚，向前傾倒。因此，正採訓練深俱落跨及腿肌力訓練的兩大功能，平時覺得訓練腿肌力是件枯燥辛苦的事，不妨兩人練練正採招法，一舉數得。

四、反採法

反採的招法採平圓推手為預備勢，練習時一人主動一人跟隨，動作不同，主動者做掤履採按的動作，跟隨者當對方左右反方向向胸口按進時，隨勢後坐轉腰履化，將其帶向反方向，由原空位的另一隻手輕貼對方之手腕，隨即轉正將原來的手搭其手肘處，同時向前按出。反採對軀幹縱軸鬆沈轉化訓練功效極為顯著，反採動作熟練之後，可因對方之攻勢隨勢轉化成肩部走化法、及套接法，是軀幹走化與推手進階極為重要的手法。

五、肩部走化法

肩部走化法是手臂與身體鬆柔走化的重要手法，其關鍵是肩關節的鬆弛訓練，要鬆的如與身體軀幹斷開毫無關連。肩部鬆柔走化時，除了沈身鬆腰落跨外，就是肩部走化的時機和角度，處理不當時，就很容易卡住而失去平衡。另外，必須避免身體後仰，身體後仰的瞬間經常會造成被拔根的結果，身體極難保持平衡而傾倒，需特別關照。肩部走化可以接單手套接。

六、套接法

套接法可分單手套接法與雙手套接法。套接法是一種綜合性的訓練，透過雙手的動靜，雙腳的虛實，與身體的剛柔，確實掌握勢的運作，創造前後、左右及上下牽動的契機，招法隨勢變化，綿綿不絕，達到因敵變化示神奇的境界，使整個運作過程中雙手做到順勢接續、圓順自然的要求。

    上述是筆者跟隨吳老師學習推手的心得，並將其做成系統化的教學教材，做為大學生體育課的教學內容，秉持吳老師開放的教學態度無私的授與年輕學生。因為大學生缺乏太極拳套路的基本訓練，因此，筆者是以體育的概念做為教材編寫基本理論，舉凡運動學習都包含體能、基本動作、練習、競賽。再從比賽中驗證學習的效果，進而再學習再進步，不斷的提升運動的水準，精益求精，達到隨心所欲之境界。推手的學習亦是如此，根據學生的程度編定教材內容，依既定的教學內容按部就班的進行。推手入門最重要的是確立正確的觀念，首先要建立學生推手練習的功能在驗證拳經拳論的理論，及拳架訓練的效果，而不在爭強鬥勝，以免落入歧途。其次推手學習的重點在於揣摩五法，利用黏貼連隨的功夫，達到不丟不頂的要求。其三進入手法的學習，手法是對練的素材，手法教學必須有針對性，有系統，能在對練中隨勢施展，確實具備訓練的效果，使學生獲得學習的興趣及成就感，增進學生深入研究的動機。

    學習太極拳推手完全是一個時間累積的結果，時間對每一個人都是公平的，付出時間就會獲得回報。重要的不是過去的經歷，而是今後繼續學習的決心，推手學習的成就過程是無形的，功夫在無形中慢慢的積累而不自知，經常被求速成的粗心者忽略，自斷學習之路。推手具備無限想像空間，招法可以順勢千變萬化，也可以練的無形無相，無限延展，最終與對手合為一體，追求內心無爭和諧之感。