Push Hands Training Manual with Commands
Four Progressive Training Sets
Set 1: Sticking and Adhering Method (Zhan & Nian)
Objective
This set develops the ability to maintain continuous contact with your partner while remaining sensitive to direction, pressure, and intention.
Sticking means maintaining very light contact.
Adhering means maintaining continuous contact with light pressure on the muscles—not the bones—so you can sense your partner's force, lead its direction, and apply the appropriate technique.
Starting Position
Begin in Gong Bu Hand Connection.
- Both partners stand in Gong Bu (Bow Stance).
- Sink evenly with approximately 50% of the weight on each leg.
- Right hand in Peng (Ward-off).
- Left hand lightly touches the partner's elbow (Left An).
Preparation: Changing from Slanting Ward-off to Double Push
Athlete A prepares the Double Push.
- Relax the shoulder.
- Drop the elbow.
- Allow the forearm to float naturally forward until it lightly contacts Athlete B's right wrist.
Athlete B lowers the right forearm and lets it float toward the center to form Level Ward-off (Ping Peng), enabling Athlete A to perform Double Push.
B should relax the shoulder as much as possible.
If Level Ward-off cannot be maintained, Slanting Ward-off is acceptable. In this case, A performs High-Low Push instead of Double Push.
Both methods are acceptable, although Level Ward-off is preferred for training.
Command 1
Athlete A pushes forward while maintaining the Original Body Position.
Original Body Position means the angles of the arms do not change. Power comes from the legs and whole body—not from extending the arms.
Athlete B retreats with the entire body while maintaining the same body structure and arm angles.
Command 2
Athlete A continues pushing using the residual force of the previous push.
Athlete B performs Lu (Roll Back), guiding the force while remaining centered.
Command 3
Athlete A changes from pushing into Kao (Elbow Strike) and, if possible, continues into a shoulder attack.
Athlete B controls:
- A's right wrist with the right hand.
- A's right elbow with the left hand.
Command 4
Athlete A feels pressure on the right elbow and senses the possibility of being split (Lie).
A slightly drops the elbow, returns to center, and resumes Peng (Ward-off).
Athlete B also returns to center and prepares to push.
The roles then reverse:
- Athlete B pushes.
- Athlete A performs the same sequence.
Continue repeating the cycle while maintaining continuous sticking and adhering with relaxed, connected body structure.
Set 2: Outer Connecting Method
Starting Position
Begin in Gong Bu Hand Connection.
- Sink evenly with approximately 50% weight on each leg.
- Right hand in Peng.
- Left hand lightly touches the partner's elbow.
Command 1
Athlete A pushes.
Athlete B retreats while maintaining the Original Body Position.
A continues pressing.
B performs Lu (Roll Back) while the left hand controls A's right wrist.
Command 2
B's right hand joins to control A's right wrist while maintaining the outer connection.
Command 3
A begins to retreat to avoid having the elbow separated (Lie).
B pushes diagonally toward A's left side, changing the direction of A's pull-back force and releasing (neutralizing) A's Cai energy (洩採勁).
A follows the force, retreats, and turns to the left.
Command 4
B transfers the connection from the left hand to the right hand.
Both Tiger Mouths meet around A's right wrist while maintaining contact near A's right elbow.
A continues retreating and turning left.
Command 5
B pushes A's right shoulder while B rotates the body.
During the rotation:
- A's left hand cups B's elbow.
- A's right hand slides down to control B's wrist.
The five actions are:
- Pull the elbow.
- Pull the wrist.
- Push diagonally.
- Transfer the connection from left hand to right hand.
- Push the shoulder.
Complete all five commands smoothly.
Repeat each set three times before changing roles.
Set 3: Inner Connecting Method
Starting Position
Begin in Gong Bu Hand Connection.
- 50% weight on each leg.
- Right hand in Peng.
- Left hand lightly touching the partner's elbow.
Command 1
Athlete A pushes.
Athlete B control mms A's right wrist.
Command 2
B controls A's right elbow.
Command 3
B's right hand moves to the inside of A's upper arm. A sinks forward.
This is called the Inner Connection.
Command 4
B continues pulling while turning to the right.
The left hand reaches A's spine. A continues to sink more.
Command 5
B continues turning and pulling until the left hand reaches A's left shoulder or scapula. A sinks even more and do the Kao.
Command 6
A feels the pressure and begins retreating while pulling.
B releases the pull with the left hand but keeps the hand in its original space position until it contacts A's right shoulder.
Command 7
As A continues turning back, B's left hand remains in its original space position and contacts A's right elbow.
Command 8
Both partners return to the original Gong Bu Hand Connection (Peng) and return to center.
The roles reverse.
Athlete B performs the same eight commands in the opposite direction.
Repeat the complete eight-command cycle continuously.
Set 4: Eight Methods
Objective
This set integrates the Eight Fundamental Methods (Ba Fa) of Tai Chi:
- Peng (Ward-off)
- Lu (Roll Back)
- Ji (Press)
- An (Push)
- Cai (Pull)
- Lie (Split)
- Zhou (Elbow)
- Kao (Shoulder)
Starting Position
Begin in Gong Bu Hand Connection.
Command 1
Athlete A pushes forward.
Athlete B retreats while absorbing the force with the left side of the chest.
Keep the arms relaxed.
The left hand remains in its original space position.
Command 2
When A can no longer continue pushing, A changes into Kao (Elbow Strike).
B raises the left forearm to perform Lu (Roll Back) on A's elbow while rotating the body.
Both Kao and Lu follow the same diagonal line.
Command 3
As B rolls back, A feels the elbow being separated by Lie (Split).
A slightly drops the elbow to neutralize the force, turns back toward the center, and applies Ji (Press) with the left hand.
Meanwhile, B lowers the left forearm to contact A's left wrist.
Command 4
B turns to the left while controlling A's wrist.
B applies Cai (Pull) together with Lie (Split) to A's left elbow.
Command 5
A feels the pressure on the elbow, relaxes it, turns back to neutral, and both partners return to center.
The roles then reverse.
Athlete B begins pushing and the same sequence is repeated.
沒有留言:
張貼留言