Notes for Sink the Waist to Press the Elbow Category of Movements video

English Site: http://practicalmethod.com/2020/07/sink-the-waist-to-press-the-elbow-category-of-movements-online-video-purchase/
Chinese Site: https://www.shiyongquanfa.cn/archives/114500

2020年7月25日星期六上午8:00 (中国时间），何家伟教练带领我们来学习《陈中华大青山讲课2013-18》这个视频。

陈老师用活步双正圈和六封四闭的上步讲了实用拳法步法的要求与要诀。又谈了丹田作为中枢的功能。力往下沉是怎样做的呢？

Notes:

0.25 Turning Flower out of the Bottom of the Sea, Fist of Lifting and Blocking, Sink the Waist to Press the Elbow, and the Whip Wrapping around the Body all belong to the same category of movements. These 4 movements share the fact that they all have a core/rod that rotates causing the things attached to the core to go around, like a propellor or a rattle drum.

1:50 The other main type of Practical Method movement (opposite to these 4 movements in discussion) is like having an auger being moved from the outside causing the inside to drill down. This is locking the inside and moving the outside.

2:38 Back to about these 4 movements, we lock the outside, move the inside. The hands in Turning Flower out of the Bottom of the Sea may look like that they are moving, but that is the exact opposite. We have to find a position that we can lock the hands, and use the inside (e.g. waist) to cause the hands to move.

3:33 For Fist of Lifting and Blocking, while the fists go to the left, waist actually turns to the right. The arms need to adjust/adapt to the movement to allow the energy to be transmitted to the fists. There is no structure change to the arm itself, much like how a whip can allow the energy to go to the tip as one flicks the whip at the handle.

5:53 Turning Flower out of the Bottom of the Sea: There is a vertical axis in the middle. Energy is split from the dantian to go to the foot and to the head, i.e. the head can't go down during this move. With that fixed axis, there is also a stretch wrapping around the axis to cause the right arm to go from top to bottom, and the left arm to go from bottom to top.

7:09 The Whip Wrapping around the Body: We lock the arms at certain position that is not fully open. The power comes from the dantian, radiating out to the fist. The elbows have to come in, while the fists have to go out.

8:24 If we imagine have two gears engaged with each other, and the two gears are rotating. One type of movement is from the core (inside) going outside, the other type is from the outside going into the core (inside). The 4 movements in this video belong to the former type.

0.25 海底翻花、搬拦捶、煞腰压肘和裹身鞭全属于属于同一类动作。这四个动作有个共通点，即它们都具有旋转的中轴，从而使附着在轴上的东西会因旋转被带动起来，如螺旋桨和拨浪鼓器一样。

1:50 实用方法运动的另一种主要类型（与所讨论的这4种运动相反）就像是将螺旋钻从外部移动导致内部向下钻取。这是锁定内部并移动外部。

2:38 回到这4个动作，我们锁定外部，移动内部。从海底出来的“正在转动花”中的手看起来好像他们在移动，但这是完全相反的。我们必须找到一个可以锁定手的位置，并利用内侧（例如腰部）来使手移动。

3:33 对于拳头，拳头向左移动，而腰部实际上向右旋转。手臂需要调整/适应运动，以将能量传递到拳头。手臂本身没有结构变化，就像鞭子在手柄上轻拂鞭子时如何将能量传递到尖端一样。

5:53 将花朵从海底移出：中间有一个垂直轴。能量从dantian分配到足部和头部，即在此移动过程中头部不能下降。使用该固定轴，还可以绕轴拉伸，以使右臂从上到下，左臂从下到上。

7:09 鞭子缠绕在身体上：我们将手臂锁定在未完全打开的特定位置。力量来自丹田人，散发出来至拳头。肘部必须进来，而拳头必须出去。

8:24 如果我们想象有两个齿轮相互啮合，并且两个齿轮正在旋转。一种类型的运动是从核心（内部）向外移动，另一种类型是从外部进入核心（内部）。该视频中的4个动作属于前一种类型。