How to Transform Ward-Off into Push
🧘♂️ How to Relax the Right Shoulder, Drop the Elbow, and Transform Ward-Off into Push
🧘♂️ 如何放鬆右肩、沉肘，將掤勁轉化為按勁
1. Start from a Proper Ward-Off Position
1. 從正確的「掤」姿勢開始
English:
In the ward-off (péng) position, your right arm is rounded, palm facing inward or slightly upward, with your shoulder open, elbow slightly dropped, and wrist at chest height. Your structure should feel buoyant yet rooted.
中文：
在「掤」的姿勢中，右臂呈弧形，掌心朝內或微微朝上，肩部放鬆張開，肘略微下垂，手腕約在胸前高度。身體結構應感覺撐滿而穩固。
2. Relax the Right Shoulder — “Sink the Shoulder” (鬆肩)
2. 放鬆右肩──所謂「鬆肩」
English:
Let the shoulder joint relax downward, not rise or tense. Imagine the shoulder sinking into the back as if hanging from the collarbone. Avoid raising the shoulder when issuing energy.
中文：
讓肩關節自然下垂，不要聳肩或緊繃。想像肩膀像被鎖骨懸掛一樣往下沉。出勁時切忌提肩。
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✅ DO: Feel weight settling into the back.
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❌ DON’T: Engage the upper trapezius or lift the shoulder.
3. Drop the Elbow — “Sink the Elbow” (沉肘)
3. 下沉手肘──所謂「沉肘」
English:
Let the elbow hang naturally downward, pointing toward the floor at about a 45° angle. This aligns the arm structure and connects energy from the shoulder to the hand.
中文：
讓肘部自然往下垂，大約與地面成 45 度角。這樣有助於手臂結構的連貫，讓力量從肩部通至手掌。
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Keep the elbow behind the wrist — not flared out to the side.
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保持「肘不離肋、腕不離心」的原則，避免肘外張。
4. Transform the Ward-Off into Push (Péng → Àn)
4. 將「掤」轉為「按」：擴撐轉為沉壓
English:
To change from ward-off to push:
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Maintain the round structure of the arm.
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As you sink the shoulder and elbow, let the palm rotate slightly outward and downward.
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Use the intention of the back and waist to press forward and slightly downward, transforming the expanding energy of péng into the pressing force of àn.
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The push comes not from the arms but from the legs, waist, and back in unison.
中文：
要將「掤」轉化為「按」：
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保持手臂的圓弧結構。
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當你鬆肩沉肘時，手掌可微微外旋朝下。
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利用背部與腰胯的意念向前略帶下壓，將原本的擴張勁（掤）轉為下沉壓制勁（按）。
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推勁不是用手臂硬推，而是由腿、腰、背整體協調發力。
5. Breath and Intent (Yi + Qi)
5. 配合呼吸與意念（意與氣）
English:
As you transform from ward-off to push, breathe naturally — inhaling during péng, exhaling during àn. Your intent (yi) leads the energy (qi), guiding the whole-body motion smoothly forward.
中文：
從掤轉為按時，保持自然呼吸──掤時吸氣，按時呼氣。意念（意）領氣，氣領形，使整體動作順勢貫通。
🧠 Key Reminders
🧠 心法提醒
| Focus Area | What to Do (EN) | 中文說明 |
|---|---|---|
| Shoulder (肩) | Let it drop and relax | 鬆而不提，沉而不死 |
| Elbow (肘) | Point downward, not sideways | 沉而靠身，肘不離胯 |
| Palm (掌) | Rotate slightly to aim downward | 微旋下按 |
| Energy path (勁路) | Connect foot–waist–back–hand | 勁從腳根起，經腰脊達於指端 |
| Movement source (源) | Initiate from the dantian and kua | 動作發於丹田與胯部 |
| 鬆而不提，沉而不死 |
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