The Figure 8 落胯 (luò kuà) training

 The Figure 8 落胯 (luò kuà) training

The Figure 8 落胯 (luò kuà) training is a Tai Chi exercise designed to enhance hip flexibility, strengthen the lower body, and improve balance and coordination. This exercise involves moving the hips in a figure-eight pattern, which helps in loosening the hip joints and developing better control over movements. Here’s a step-by-step guide on how to perform this training:

 Step-by-Step Guide for Figure 8 落胯訓練

 1. Starting Position:

    Stand with your feet shoulder-width apart.

    Relax your knees and slightly bend them.

    Keep your back straight and relax your shoulders.

   Place your hands on your hips or let them hang naturally by your         sides.

 

2. Initiate the Movement:

   Shift your weight slightly to your left leg, allowing your right hip to relax.

  Begin by moving your right hip forward in a smooth, circular motion, deriving the energy from the sole.

 

3. Creating the Figure 8:

Leg Power Activation (以小腿出力-蹬到湧泉):

• Engage the calf muscles to initiate a springing action, pushing energy upward from the feet through the legs. The sensation should feel like an upward thrust that reaches the Yongquan points.
• Practice Drill: Stand in a bow stance (弓步), with one foot forward and the other at a 45-degree angle. Focus on activating the calf muscles of the back leg to feel the energy push from the heel through to the ball of the foot.

   As your right hip moves forward, guide it to the left, crossing the centerline of your body.

  Continue the motion by moving your right hip backward in a smooth arc, returning to the starting point.

   Now, shift your weight to your right leg, allowing your left hip to relax.

   Move your left hip forward in a circular motion.

   As your left hip moves forward, guide it to the right, crossing the centerline of your body.

  Continue the motion by moving your left hip backward in a smooth arc, returning to the starting point. Your hands should swing naturally with the rotation of your hips, staying within the range of not rising above your nose or falling below your belly. As the hands approach the level of your nose, imagine them dropping in sync with the drop of your kuas (hips).

 

4. Continuing the Flow:

   Repeat the figure-eight motion continuously, focusing on smooth and controlled movements.

   Ensure that the movement is fluid and that there is no jerking or abrupt changes in direction.

   Keep your upper body relaxed and let the movement originate from your hips.

 

5. Breathing:

   Coordinate your breathing with the movements.

  Inhale as your hip moves forward and exhale as it moves backward.

   Maintain a natural and steady breathing pattern.

 

6. Practice and Repetition:

   Practice this exercise for a few minutes each day, gradually increasing the duration as you become more comfortable.

    Focus on maintaining a relaxed and balanced posture throughout the exercise.

7.  Refining the Movement:

1. • As you progress, aim to reduce the size of the figure-eight circles.
   • Ultimately, strive to make the hip movements so subtle that they are invisible from the outside.
   • This refinement develops internal power and control.
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   • 8. Grounding and Force Transmission:

1. • When receiving force from an opponent, maintain a strong connection to the ground.
   • This grounding helps to neutralize incoming force effectively and prevents being uprooted.
   • Practice absorbing and redirecting force while maintaining stability.

By incorporating this eighth point, you can enhance your ability to apply the Figure 8 principle in dynamic situations and improve your overall martial arts skills.

 Tips for Effective Practice

 

 Stay Relaxed: Keep your body relaxed to allow for smooth and natural movements.

 Focus on the Hips: Ensure that the movement is initiated from the hips, not the upper body.

Maintain Balance: Distribute your weight evenly between your legs to maintain balance and stability.

Smooth Transitions: Avoid any abrupt or jerky movements; the figure-eight should be a continuous and flowing motion.

 

By regularly practicing the Figure 8 落胯訓練, you can improve your hip flexibility, enhance your lower body strength, and develop better overall balance and coordination.