Notes for 十字真言20200819 video

https://www.shiyongquanfa.cn/archives/117577

2021年1月2日星期六上午8:00 (中国时间），何家伟教练带领我们来学习这个《十字真言20200819》视频。

Notes:

陈中华老师在这视频中讲解洪均生老师留下来的十字真言《收肘不收手，出手不出肘》。学实用拳法，第一个东西听到的都应该是这句话。收肘的大概动作是，肘前先往胯走，然后往丹田走，然后往后肩走。肘收的时候，手不动，把肘跟手拉开。当收肘再不能多拉开一点的时候，手才可以被肘拉动。手与肘不动的时候，丹田转把肘带到另一个位置。出手的时候，肘不动。手跟肘拉开，不能再拉开的时候，手、肘、前臂是一体的（变死了），用它来带动肩，然后带动腰裆胯。当我们练正圈、反圈的时候，要严格遵守这规矩。

Notes for 上步 video

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2021年1月1日星期五上午8:00 (中国时间），何家伟教练带领我们来学习这个《上步》视频。

Notes:

陈老师在这视频里教一个上步的练习。定住上身，不可前倾。出前脚，定住前脚，然后把后脚拉上来。躯干不要晃，不要有高低。这练习能让我们上下分离，前后换点。

Notes for 转和直线-大青山1508 video

https://www.shiyongquanfa.cn/archives/27696

2020年12月26日星期六上午8:00 (中国时间），何家伟教练带领我们来学习这个《 转和直线-大青山1508 》视频。

Notes:

这视频跟昨天的 转和解扣 很有关系。都是说我们要做出一条线来。如在云手中，无论手是怎样，往前总有一条不断不摆的线。练出这条线，对方的动作即不在同一个维中，不会再跟他纠缠。

Notes for 转和解扣-北京14 video

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2020年12月25日星期五上午8:00 (中国时间），何家伟教练带领我们来学习这个《转和解扣-北京14》视频。

Notes:

实用拳法的动作是不回头的。大自然里面，时间就是不回头的。我们不能回到昨天，只能一直往前走。但是我们怎样能在不回头下一直做动作？拳出去后，不收手，拳怎样再出去呢？这个就是一个扣。简单的例子：出拳后，拳不动，上步同时把肘弯曲，拳就可以再出了，但拳本身没有回头。在地球上，我们一直往前走，理论上是可以回到原地的，因为地球是一个圆球，但这条路就非常远。要解开这个扣（在不回头下回到原位），还有一个更有效率的放法，就是转。我们站在地球上，我们自己不动，因为地球的自转，我们还是会在宇宙中转了一个圈而会到昨天在宇宙的原来的位置的。回到我们的拳实用拳法，我们的拳头不动，肘肩胯可以动把这转完成来解扣。

Notes for 怎么才能不动 video

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2020年12月19日星期六上午8:00 (中国时间），何家伟教练带领我们来学习这个《怎么才能不动》视频。

Notes:

要说不动，我们首先要指定一个点。身体可以有很多这样的点。先用丹田做例子。我们要知道丹田在哪儿。不只是脑子知道，身体也要知道。可以把左手放在丹田上，右手动的时候，不能让丹田动。怎样决定他有没有动呢？要用一个肯定不动的参照物跟丹田作对比。

有两个方法练不动：

1）人家突然拉或是推自己，丹田有没有跟着动。（这是加上速度来练）

2）自己用力的时候，丹田有没有跟着动。（这是加上力量来练）

明白了什么是真正的不动，就可以把这些练习加到基本功、套路里面。练这些东西的时候，就更有效率。

Notes for 成线那一点-北京2014 video

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2020年12月18日星期五上午8:00 (中国时间），何家伟教练带领我们来学习这个《成线那一点》视频。

Notes:

三个扣

1. 中（竖）线跟两肩之间的（横)线交叉的地方。大概在膻中。
2. 中（竖）线跟腰交叉的地方。大概在命门。
3. 臀部到脚跟的竖）线跟膝盖往后交叉的地方。这是在空中的。

陈老师在专注讲第三个扣。有了它，下盘功夫就有了。他再伸延讲三角形的理论，并套在胳膊上的手、肘、肩上。掩手肱捶也由胳膊跟腿的两个三角形做出来的。

陈老师再讲了两个他自己练拳的故事，其实是方法。他把自己的皮带扣再一根横着放的棍上。棍是在墙上不动，打拳的时候，腰就不会有高低了。另外一个是他在加拿大地牢，楼底很低，在里面蹲着练拳，解决了身体起伏的问题。这两个故事说的是，做事要实在，不能单靠自己想像。

Chen Zhonghua's Online Lesson on Dec. 14, 2020

Yilu Correction

Buddha's Warrior Attendant Pound Mortar

• For the first turn to the right, torso must stay within the cylinder.
• Use the kua to drive the turn, and the left hand outward.
• Weight must stay on the right leg when shovelling the left heel out. We must go down and then out in two steps, and not just descend diagonally to the same spot.
• We must get stuck and break it.
• For Step 6, lock the kua and knee, turn the ankle first, then turn the knee.

Block Touching Coat

• Don't move the hand, adjust only the shoulder, elbow and kua.
• When doing the elbow-in, don't turn the elbow.
• After Step 3, right elbow-in and right heel out.
• Exercise: Lock the waist, bring the elbow into the kua. There must be enough power to the drive the person who bends down under my right elbow to the ground.

Notes for 活肩练习-2019.06.02 video

https://www.shiyongquanfa.cn/archives/90375

2020年12月12日星期六上午8:00 (中国时间），何家伟教练带领我们来学习这个《活肩练习-2019.06.02》视频。

Notes:

昨天看了练开胯的视频 https://www.shiyongquanfa.cn/archives/90379，今天就练活肩。

在视频开端，陈中华老师让大家明白什么是不开的肩，怎样受制于对方。当肩开了，一上步、一伸手来力就能回到对方身后。这个上步是要把自己比对方变得更长。这个长不一定是在跟对方同一个维里面。

相反，陈老师也示范了遇到一个很有力的肩，自己应该做怎样的调整。把对方的肩变为定点，用另外一头作动点。

陈老师也教授了一个两人作的活肩练习。活了肩就能把躯干跟胳膊分开。

Notes for 用墙帮助开胯-2019.06.02 video

https://www.shiyongquanfa.cn/archives/90379

2020年12月11日星期五上午8:00 (中国时间），何家伟教练带领我们来学习这个《用墙帮助开胯-2019.06.02》视频。

Notes:

陈老师示范了一个很简单利用墙来堵住前膝盖帮助开胯的练习。先膝盖碰着墙，后脚往背后的方向走，是前跨慢慢开。我们试试看就会知道开不了多少。明白了开胯是什么，在基本功或套路练习中，就可以更注意了。

PM Friday Night Practice on Dec. 4, 2020

Fetch water with the rubber cord

• Step on one end of the cord to lock it on the round, pull it with the rear hand.
• Train opening of the front kua.
• Find the appropriate strength in the rubber cord to be strong enough that we cannot use the hands/arms to stretch it, but weak enough that we can use the kua to stretch it.

One knee up, one knee down with rubber cord

• Hold the cord with two hands, stretch it to form a straight line
• Find the appropriate strength in the rubber cord to be strong enough that we cannot use the hands/arms to stretch it, but weak enough that we can use the kua to stretch it.
• As we do the knee action, the torso drops straight down causing the shoulder and elbow to go into the line of between the two hands to stretch the cord.
• There is no power at the hands or arms other than holding the rubber cord securely.
• The chest stretches backwards against the outward hand.
• The torso is one big gear and are connected to the arm at the shoulder. The arm gear and the torso are connected at a 45 degree angle. Rotating the torso causes the arm to drill outwards.

Torso goes down only

• Sit on a chair
• Put the front forearm on something, such as the back of another chair.
• Torso going down will not drag the front arm downwards. It must cause the front arm to go outwards.

Master Chen Zhonghua's Online Lesson on Nov. 3, 2020

Chinese Class

Open the knee

A student asks about how to open the knee.  Master Chen Zhonghua said the idea of opening was very simple. However being to able to do it requires many other simple things to be put together. There are so many that we are unable to do them, and we simply give up.

How does Master Chen practice at his stage now in a regular basis?

He focuses on foundation these days. He has done 15 years of yilus every day. After we are so familiar with yilu, what allows us to continue to improve is foundation.  When Grandmaster Hong was at 70+ years of age, he practiced cannon fist once a month just so he would not forget it. Grandmaster Hong would still be able to teach the details of that form.

We don't necessarily think straight or clearly. We only need to know the requirement. There are many ways to do it, because the method is situational.

English Class

Drill bit only goes forward. We often move our hand.  The hand is off the line of the drilling action.

Pour substance into the form.

Knee - Vertical

Shoulder - Horizontal

Elbow - Circular

Two bricks are laid on top of each other because gravity pulls them together. No space in between.

Opening is to put space in between. Now comes the idea of suspended head. We are putting space in between the pile of bricks (bones in the human body).

We are working at the interaction of the horizontal and vertical openings.

We maintain peng, which is to put the space in between in different directions.

3 ways of stretching. A and C are two endpoints, and B is in the middle.

• Lock A, move C (or Lock C, move A)
• Lock B, move A and C.
• Lock A and C. move B.

We need 3 hands. Something has to come out. We need the 3rd point, we only have 2.

A thief is referred as someone with a 3rd hand.

Taiji is the power of the wedge.

Anything that goes down is fundamentally strong.

Lock specific body parts into strategic postition, so a movement of some other body part becomes meaningful.

Ground Dragon - Do the move inside a set of fixed parameters.

We need to train something that we are not used to doing or simply cannot do, e.g.

• If you are too stiff, soften yourself.
• If you are too soft, stiffen up yourself.
• If your movements are too small, make them bigger.
• If your movements are too big, make sure that there is some part that is not moving, or put in a restriction that must be maintained.

When you have peng, every part becomes a hand, e.g. After stretching a rubber cord, every part of it can bounce something back.

Chen Zhonghua's Online Lesson on Nov. 2, 2020

At this stage, when I train yilu, don't train the hands, don't even include them. Just focus on using the kuas to cause the rotate. We must have a very solid rod, so that we can rub it. There are two of them: one vertical from ban hui to hui yin, one horizontal from shoulder to hand.  The two interact like two gears. We rotate the veritical one to cause the horizontal one to rotate, which acts like a drill bit.

In Step Back to Double Shake Feet, make sure that after I put my right foot back, I use the kuas to rotate. I was sticking my butt out a bit. I must maintain a central vertical axis. The muscles on the two sides of the neck must be stretched to emphasize on the central vertical axis. At first, we train a central vertical axis that is perpendicular to the ground, then the axis can be slanted as long as it is maintained during rotation. At this time, we must emphasize on the stretch and make effort to maintain it. In the future, we can be more relax as it is there already, and we can just use it at will.

Train one knee up and one knee down to cause the torso to fall down while maintaining the central axis.

Notes for 实用拳法剑2020-正圈 video

https://www.shiyongquanfa.cn/archives/117756

2020年12月5日星期六上午8:00 (中国时间），何家伟教练带领我们来学习这个《实用拳法剑2020-正圈》视频。

陈老师是利用剑解释正圈的要求，我们用剑来练习正圈就能够明白道理。

Notes:

陈老师示范拿着剑来练正圈。剑或是其他兵器是手的延续。老师常常说手要不动，剑在外面本身就不会动。丹田在里面，像是圆心，旋转的时候，没有摇晃，是看不到动作的。先说它的动作是零。这旋转到了肩，肩的动作说是一，肘的动作是二，手的动作是三，到剑尖的动作就是四。在外面看到的是丹田动作的放大。十字真言说《收肘不收手，出手不出肘》。收肘的时候，手跟着肘，剑跟着手。这样才是顺，不能倒个头来，要不是剑就会碰地或是割到自己。

Notes for In and Out of Dantian 进出丹田 20200804 video

https://www.shiyongquanfa.cn/archives/116460

2020年12月4日星期五上午8:00 (中国时间），何家伟教练带领我们来学习这个《In and Out of Dantian 进出丹田 20200804》视频。

陈老师在这视频中解释了这概念，用正圈与反圈示范，还示范了在推手能用上的练习。

Notes:

陈老师说所有收的动作是由丹田开始把力量回归到丹田，所有外展的动作是由丹田开始把力量发放到末梢。

陈老师用正圈作一个实例示范。收肘把前手跟后脚的力收到丹田，出手把力从丹田发放到前手跟后脚。这就所谓的进出丹田。转腰的目的在这情况下是使来路跟去路不在同一条线上。为着使力量能在特定的轨道上走，肩要压住，如果不是，力量就会在肩泄漏，到不了末梢。

陈老师再用反圈作表述。反圈跟正圈的理论是一样，但实际动作使相反的。

接着，陈老师用初收的动作演示此概念，这更能用上在推手中。最后，还加上了劲来练习。后背不动更帮助了丹田的不动。