甩手提腳跟與鬆靜Throwing the Hands and Lifting the Heels:

 

甩手提腳跟與鬆靜Throwing the Hands and

 Lifting the Heels: 

Testing Relaxation and Stillness

This is a common two-person exercise in Tai Chi practice. The core of this movement is to generate and transmit energy throughout the body through the action of throwing the hands, and to use the partner's lifted heel as feedback to assess one's level of relaxation and stillness.

Theoretical Basis:

• Unified Qi: Tai Chi emphasizes sinking qi into the dantian and circulating it throughout the body. The throwing motion helps practitioners channel qi from the feet, through the waist and hips, and out through the arms to the partner.
• Relaxation and Stillness: Relaxation and stillness are fundamental concepts in Tai Chi. When the body is relaxed and still, muscles are loose, joints are flexible, and qi circulates smoothly, allowing for a smooth and natural transmission of force.
• Force Transmission: By transmitting force to a partner through the throwing motion, one can assess whether their force is soft, round, and capable of achieving the effect of "four ounces deflecting a thousand pounds."

Key Points:

1. Relaxed Shoulders and Elbows: The shoulders should be relaxed, and the elbows should hang naturally, avoiding excessive force.
2. Waist and Hips Leading: The throwing motion is primarily driven by the waist and hips, with the arms following their movement.
3. Focused Intention: Focus your intention on your hands, imagining the qi rising from the feet, passing through the waist and hips, and flowing through the arms to your partner.
4. Relaxation and Stillness: Relax your entire body, paying particular attention to the relaxation of your waist and hips, to ensure a smoother transmission of force.

Testing Relaxation and Stillness:

When you gently send your force to your partner's palms, if they are naturally lifted and their heels rise, and you feel no stiffness or blockages in your body, it indicates that you have achieved a certain level of relaxation and stillness.

Why does the partner's heel rise?

When you transmit force to your partner, they naturally generate an upward reaction force, which acts on their feet, causing their heels to rise. If your force is soft and round, your partner will feel a pushing force rather than an impact force.

Summary:

The exercise of throwing the hands and lifting the heels can help practitioners improve their body coordination and deepen their understanding of the principles of relaxation and stillness in Tai Chi. Through this exercise, practitioners can better master the transmission of force in Tai Chi and achieve the effect of "overcoming hardness with softness."

English Explanation

The theory of "raising the heel while the hands rise simultaneously and then relax, testing relaxation and stillness" involves a method to check the smoothness and relaxation of energy flow in Tai Chi practice. Here’s how it works:

1. Raise and Relax: When practicing, you simultaneously lift your heel and raise your hands. After reaching the peak, you relax and lower both your heel and hands.
2. Testing Relaxation: To test if you are truly relaxed and still, softly send energy (jing) from your hands to your partner's palms.
3. Partner's Response: Your partner, upon receiving the energy, should naturally lift their heel. This indicates that the energy is being transmitted smoothly and without any blockage.
4. Smooth Energy Transmission: The entire body should be free of any tension or blockage during the energy transmission, ensuring a continuous and unhindered flow of energy.

甩手提腳跟與鬆靜測試 是一個太極拳練習中常見的雙人練習。這個動作的核心在於透過甩手的動作，帶動全身的氣勁，並將這股力量傳遞給對方。同時，透過對方腳跟被提起的反應，來檢驗自己是否達到鬆靜的狀態。

理論基礎：

• 氣勁貫通： 太極拳講求氣沉丹田，氣勁貫通全身。甩手動作能幫助練習者將氣勁從腳底升起，經過腰胯，貫通雙臂，最後傳遞給對方。
• 鬆靜狀態： 鬆靜是太極拳的核心概念之一。當身體處於鬆靜狀態時，肌肉放鬆，關節靈活，氣血運行通暢，力量傳遞才會順暢自然。
• 勁力傳遞： 透過甩手動作，將勁力傳遞給對方，可以檢驗自身勁力的發出是否柔和、圓活，以及是否能達到“四兩撥千斤”的效果。

動作要領：

1. 鬆肩墜肘： 甩手時，肩部要放鬆，肘部自然下垂，避免用力過猛。
2. 腰胯帶動： 甩手的動作主要由腰胯帶動，手臂隨腰胯轉動。
3. 意念集中： 將意念集中在雙手上，想像氣勁從腳底升起，經過腰胯，貫通雙臂，最後傳遞給對方。
4. 鬆靜放鬆： 全身放鬆，尤其要注意腰胯的放鬆，這樣才能使勁力傳遞得更順暢。

測試鬆靜：

當將兩手鬆鬆地送勁到對方雙掌上時，如果對方能自然地被帶動，腳跟被提起，且練習者全身沒有任何卡滯的感覺，則說明練習者已經達到了一定的鬆靜狀態。

為什麼對方會被提腳跟？

這是因為當練習者將勁力傳遞給對方時，對方會自然地產生一個向上的反作用力，這個反作用力會作用在對方的腳上，導致腳跟被提起。如果練習者的勁力發出柔和、圓活，對方就會感覺到一股推力，而不是衝擊力。

總結：

甩手提腳跟的練習，不僅可以幫助練習者提高身體的協調性，還可以加深對太極拳鬆靜原理的理解。透過這個練習，練習者可以更好地掌握太極拳的勁力傳遞，達到“以柔克剛”的效果。