Push Hands Drills: Single Hand Connection 單搭手

 

Push Hands Drills: Single Hand Connection

單搭手

Drill 1: Single Hand Connection - Static Hold

Focus: Developing root, posture, and connection.

Instructions:

1. Person A and Person B stand facing each other with their right ward-off hands connected, wrists intersecting and sticking together.
2. Maintain a light and agile posture with tucked hips and relaxed waist. Knees slightly bent, weight evenly distributed on both feet.
3. Focus on maintaining a strong connection through the arms and rooting down through the legs.
4. Hold this position for a set amount of time (30 seconds - 1 minute) while maintaining a steady breath.
5. Repeat, switching roles after each hold.

Progression:

• Once comfortable, close your eyes to heighten sensitivity to your partner's movements.
• Add gentle rocking motions forward and backward, maintaining connection through the arms.

Drill 2: Single Hand Connection - Stepping Flow

Focus: Developing coordination, footwork, and maintaining connection.

Instructions:

1. Follow steps 1-3 from Drill 1.
2. Person A initiates a right bow step with their left foot and a left sit-back step with their right foot, maintaining connection through the arms.
3. Person B simultaneously performs a left bow step and a right sit-back step, mirroring Person A's movement.
4. Continue alternating advancing and retreating steps in a synchronized manner.
5. Focus on smooth transitions, maintaining a strong root and connection throughout the movement.
6. Practice for a set amount of time (30 seconds - 1 minute).
7. Repeat, switching roles after each set.

Progression:

• Gradually increase the speed of the stepping flow while maintaining connection.
• Close your eyes while performing the drill.

Drill 3: Hand Connection Exchange & Leg Exchange Flow

Focus: Developing adaptability, coordination, and transitioning smoothly.

Instructions:

1. Person A and Person B stand facing each other with their left ward-off hands connected and right press hands connected (palms facing each other).
2. Maintain a light and agile posture with tucked hips and relaxed waist. Knees slightly bent, weight evenly distributed on both feet.
3. Follow steps 2-4 from Drill 2 (stepping flow).
4. When changing direction after the advance-retreat sequence, Person A switches hand connection (left ward-off to right press) and performs a left bow step with their left foot and a right sit-back step with their right foot.
5. Simultaneously, Person B switches hand connection and performs a right bow step with their right foot and a left sit-back step with their left foot.
6. Continue transitioning hand connection and footwork with each change of direction.
7. Focus on smooth transitions, maintaining a strong root and connection throughout the movement.
8. Practice for a set amount of time (30 seconds - 1 minute).
9. Repeat, switching starting hand connection after each set.

Progression:

• Gradually increase the speed of the flow while maintaining connection and smooth transitions.

These drills provide a foundation for developing the skills needed for more advanced push hands practice. Remember to start slowly, focus on proper form, and gradually increase the difficulty as you become more comfortable.

推手練習 (Tuī Shǒu Liàn Xí) 

以下提供三個基於以下想法的推手練習套路，用於發展推手技巧：

**單手連接 - 靜態 (Dān Shǒu Lián Jiē - Jìng Tài Bǎo Chí)**

**重點 (Zhòng Diǎn):** 發展根基 (Gēn Jī)、姿勢 (Zì Shì) 和連接 (Lián Jiē)。

**操作說明 (Cāo Zuò Shuō Míng):**

1. 甲方 (Jiǎ Fāng) 和乙方 (Yǐ Fāng) 面對面站立，右手互握成掤手 (Pān Shǒu) 姿勢，手腕關節相交粘住 (Shǒu Wàn Guān Jié Xiāng Jiāo Nián Zhù)。

2. 保持輕靈敏捷的姿勢，臀部內扣，腰部放鬆。膝蓋微曲，雙  腳均勻受力。

3. 專注於保持手臂的連接並透過雙腿下沉紮根。

4. 保持此姿勢一段時間 (30 秒 - 1 分鐘)，同時保持呼吸平穩。

5. 重複練習，每次保持後換角色。

**進階 (Jìn Jiē):**

* 一旦感到舒適，可以閉上眼睛以提高對伴侶動作的敏感度。

* 加入向前和向後的輕微搖擺動作，保持手臂的連接。

**單手連接 - 步法 (Dān Shǒu Lián Jiē - Bù Fǎ Liú)**

**重點 (Zhòng Diǎn):** 發展協調性 (Xié Tiáo Xìng)、步法 (Bù Fǎ) 和保持連接 (Bǎo Chí Lián Jiē)。

**操作說明 (Cāo Zuò Shuō Míng):**

1. 遵循練習一中的 1-3 步驟。

2. 甲方以左腳弓箭步 (Gōng Bù) 和右腳退步 (Tuì Bù) 啟動，同時保持手臂的連接。

3. 乙方同時用右腳弓箭步和左腳退步，鏡像甲方的動作。

4. 繼續以同步的方式交替前進和後退步法。

5. 專注於平穩的過渡，保持整個過程中的紮根和連結。

6. 練習一段時間 (30 秒 - 1 分鐘)。

7. 重複練習，每次一套後換角色。

**進階 (Jìn Jiē):**

* 逐漸增加步法流的速度，同時保持連線。

* 練習閉眼進行此套路。

**手型交換與腿部交換 (Shǒu Xíng Huàn Jiē hé Tuǐ Bù Huàn Jiē Liú)**

**重點 (Zhòng Diǎn):** 發展適應性 (Shì Yì Xìng)、協調 (Xié Tiáo Xìng) 和平穩過渡 (Píng Wěn Guò Dù)。

**操作說明 (Cāo Zuò Shuō Míng):**

1. 甲方和乙方面對面站立，左手互握成掤手 (Pān Shǒu) 姿勢，右手互握成按手 (Ān Shǒu) 姿勢 (手掌相對)。

2. 保持輕靈敏捷的姿勢，臀部內扣，腰部放鬆。膝蓋微曲，雙腳均勻受力。

3. 遵循練習二中的 2-4 步 (步法流)。

4. 當前進後退序列改變方向時，甲方轉換手型 (左掤換成右按) 並用左腳弓步和右腳退步。

5. 同時，乙方轉換手型並用右腳弓箭步和左腳退步。

6. 每次改變方向時繼續轉換手型和步法。

7. 專注於平穩的過渡，保持整個過程中的紮根和連結。

8. 練習一段時間 (30 秒 - 1 分鐘)。

9. 重複練習，每次一組後交換起始手型。

**進階 (Jìn Jiē):**

* 逐漸增加流的速度，同時保持連線和平穩過渡。

這些練習套路可以幫助您發展進行更高等級推手練習所需的技能。 記得要緩慢開始，專注於正確的姿勢，並隨著練習的熟練逐漸增加難度。