Master Zheng Wuqing’s manuscript
For beginners, it is advisable to correct the direction to establish the foundation. The most taboo is carelessness and impetuosity, lack of concentration, eyes not paying attention to hands, hands not paying attention to feet, this is called blind practice. Especially taboo is that the body is not active, hands and feet are not following, that is, using violent force, taking strength everywhere, and only showing strength, this is foolish practice. If you can calm down, focus your eyes and concentrate, shake it lightly to loosen your shoulders, follow it gently to animate your body, walk slowly to steady your steps, wait until your shoulders are loose, your body is active and your steps are steady, then calm your head and lead the qi to protect your strength, and when the force is smooth, the qi will flow naturally, and when the qi flows, the force will be heavy. This is the method you have learned. Practice and practice it until you are proficient, then your hands, eyes and steps will be consistent, and your mind and spirit will be the same, and you will be able to reach a natural and wonderful state.
When you practice martial arts, practice boxing and push hands, and swing a knife and sword, you must move your whole body. One movement will move a hundred movements, and the whole body will not move. Zhaobao Tai Chi has strict requirements for various parts of the human body. This requirement has practical significance for improving the effect of practicing, the circulation of qi and blood, the improvement of martial arts level, self-defense and fitness. It has always been passed down orally and rarely seen in writing. The written text is also kept in boxes and cabinets and rarely shown to others, so people don’t know much about it. Now, we will make these requirements public so that Tai Chi enthusiasts can study with us and improve the level of the entire Tai Chi movement.
Zhaobao Tai Chi’s requirements for the main parts of the human body are as follows: head, neck, eyes, tongue, shoulders, arms, elbows, hands, fingers, body, chest, waist, spine, hips, temples, legs, knees, feet, etc.
1, Head
The head should be straight, the chin should be slightly retracted, and the top of the head should be lifted like a string. In the past, Tai Chi practitioners called it “hanging head” and “hanging top”. Whether practicing or pushing hands, the head must be straight, and it is not allowed to shake left and right, and it is not allowed to look up or down. There are some secret formulas in Zhaobao, such as “If the upper section is not clear, there is no support and no sect”, “The head should be raised to the top, with the might of soaring into the sky. The head is the master of the whole body. If it is raised, the three gates behind will be easy to pass, through the jade pillow to the Baihui”, “The head is raised to the center, and the whole body is in harmony and no one can stop it”. These formulas show that if the head is straight, it is easy to lead the Dantian Qi to the top and pass the small and large circulations. The head is the general headquarters of the human body, commanding everything in the body. If the head is straight, the spirit is raised, which can keep a clear mind and calmly deal with everything that may be encountered. If the upper section (head) is not clear, it is impossible to accurately judge the changes in the situation during the boxing and pushing hands, and send signals in time to “command” and command all parts to act in a unified manner. Therefore, the requirements of Zhaobao Taijiquan for the head have risen to the level of “no support and no sect” if it is not clear, so as to remind beginners to pay attention.
2, Neck
The secret formula of Zhaobao says “the neck should be straight”.
Only when the neck is straight can the head be straight and the spirit can penetrate the top. If the neck is not straight, the qi cannot smoothly pass through the neck to the head. To achieve a straight neck, the back of the neck should be straight and the front of the neck should be relaxed. When the front of the neck is relaxed, it is easier to swallow the saliva in the mouth and breathe.
3, Eyes
The eyes should be naturally relaxed and the eyes should be level.
The eyes should be in all directions. Although the eyes are looking forward and level, they can also take care of the upper, lower, left and right. The secret formula of Zhaobao says: “The eyes are the eyes of the heart. Only when you observe the enemy’s situation and understand it in your heart can you win.” Eyes play an important role in practicing push hands. Among the hands, eyes, body movements, and steps mentioned in the boxing theory, eyes are placed second. Eyes cannot be closed, stared, or stagnated. Closing means ignoring the opponent’s movements; staring means that your intentions are easily detected by the opponent; stagnating means being straight, which is not conducive to walking and fighting.
4, Tongue
The tongue is an important part of Zhaobao Taijiquan exercise.
The tongue lightly touches the palate. The tongue touches the palate to stimulate the production of saliva. Body fluid plays a big role. It can help the throat of boxers not to be dry, and swallowing it can help the stomach digest. The ancients said: “If you practice boxing, you can get clear spring water, which will prolong your life.” The tongue plays an important role in martial arts, which is often overlooked. The tongue can help the bone tips close as soon as possible, and the qi and blood can flow to the tips at the fastest speed, which can help the whole body’s strength surge in an instant. At the same time, the movement of the tongue is consistent with the direction of the rotation of the Dantian. People who practice Zhaobao Tai Chi for a long time will experience this effect. In the “Three Tops” of the Zhaobao secret formula, “tongue top on the palate” is one “top”
5, Shoulders
The shoulders should be loose, heavy, and active.
The Zhaobao secret formula says “the shoulders must be drooped”, “the left shoulder is twisted, and the right shoulder follows”, “the shoulder hits one yin and reverses one yang”, and “the shoulder buckles and the qi reaches the elbow”. The shoulders are loose, heavy, active, drooping, and buckled, which can make the qi pass smoothly through the shoulder joints, reach the elbows and arms, and can combine qi and sink into the Dantian. In martial arts, shoulders have yin and yang leaning, with the front leaning being yang and the back leaning being yin. Zhaobao Tai Chi uses shoulders extensively, and the famous “Zhaobao leaning” is a unique skill. If the shoulders are not relaxed, the qi will surge into the chest, which is not conducive to holding the chest and pulling the back.
6, Arms
The arms should be rounded.
The secret formula of Zhaobao says: “The left arm is extended forward, and the right arm is at the ribs, which is like bending but not bending, like straight but not straight, too curved but not round, too straight but not clamped.” “The arm should be like a bow and round the moon” and “The two arms are bent like a semicircle to have solid strength.” There is also a saying in the Zhaobao area that “the two arms are rounded, like hugging a fight”. The rounded arms can make the strength stored in the curve and have more, and can roll and transform the opponent’s force point at will. If the arm is too straight, the strength will be exhausted, and if it is too curved to form an angle, it will be easy to be controlled by others and the movement will not work.
7, Elbows
The elbows should be hanging, and the elbows and arms are closely connected, and the elbows should not be exposed.
The secret formula of Zhaobao says: “Elbow strike is like throwing a stone into a well, even with an iron net it is hard to stop it.” “Elbow is in front of you but you can’t see it, elbow falls into the elbow pit.” Dropping the elbow is conducive to loosening the shoulder, and it is mutually causal with loosening the shoulder. In martial arts, the elbow is one of the thirteen methods. Zhaobao Taijiquan has elbow strike, elbow strike, elbow strike and so on.
8, Hand
When the hand collapses, it needs to be pushed.
The hand is extended as a palm, and it is a fist when it touches someone. The theory of boxing says “hand, eye, body, step, method”, and the hand is put in the first place. Hands are very important in Zhaobao Taijiquan. There are many discussions about hands in the secret formulas of Zhaobao. “The right hand is on the ribs, the left hand is at the chest, the latter is slightly collapsed, the former should be stretched, both hands are stepped, and the force should be evenly applied.” “The intention of hitting the chest is like a tiger pouncing on a sheep. When it touches the ground, the force must be released, and both hands are hidden under the elbows.” “The hands should be pushed outward, with the power of pushing a mountain, so that the qi can come down from the outside of the arm and go straight through the palm and fingertips.” “The hands should be fast, like human wings, and defense and attack all rely on the hands.” “The hands rise like scissors and fall like wind, chasing the wind and the moon without relaxation.” “There are hands in front of you but you can’t see them.” When walking the form, the hands cannot stop or bend, and the eyes cannot see the hands. When fighting, the hands must be fast. You must be sharp-eyed and quick-handed, seize the opportunity and gain the upper hand, and strike like the wind. At the same time, the hands must be coordinated with the feet.
9, Fingers
The fingers should be naturally straightened and spread out.
The secret formula of Zhaobao says: “Stretch out the five fingers, like hardness and softness, the force must reach the fingers, do not force it.” Only when the fingers are stretched and straightened can the Qi penetrate to the fingers and nails. The nails are the ends of the tendons. When the Qi penetrates to the nails, the Qi can be released smoothly through the fingertips.
10, Body
The body must be centered.
Zhaobao Taijiquan has very strict requirements on the body. The secret formula of Zhaobao puts the body method in the first place. Taiji theory says: “Bending forward and backward, the momentum is not strong, leaning left and right, all are body diseases. “There are eight essentials to the body method, rising and falling, advancing and retreating, turning sideways and contracting.” The “Eight Essentials” explain this as: “Rise horizontally, fall smoothly, advance low, retreat high, look back behind, look left and right, be restrained like a crouching cat, enter like a tiger, take the center as the circle, be straight and upright as the best, and be suitable for the three sections.” “Any boxing is based on the body method, the body is like a bow, and the fist is like an arrow. “To practice Tai Chi, you must first move your body forward and keep it upright so that Qi and blood can flow normally in the body and your whole body can move flexibly. Only when your body is upright can you achieve good results. In pushing hands, you must keep your body upright so that you can move flexibly. As the saying goes, “You cannot improve your skills by shaking your body and arms” and “You cannot teach well by bowing your head and bending over.” Body posture is something that everyone who learns Tai Chi must pay serious attention to. You must stand upright as required when you start practicing Tai Chi to lay the foundation for improving your Tai Chi skills in the future.
11, Chest
Chest should be contained and round.
Zhaobao Taijiquan has special requirements for the chest. The Zhaobao secret says, “Chest should be round”, “The front chest should be round, both arms should be full of strength, the heart should be slightly retracted, and the breathing should be smooth”. A contained and round chest can make the back pull up and the qi can be gathered into the spine.
12, Waist
The waist should be loose.
Zhaobao Taijiquan has strict requirements for the waist, believing that the mechanism of operation is in the waist, and the waist is the central axis. The waist, spine, and hips are connected. The waist is loose, the hips sink down, and the spine is pulled up. The connection between the waist and hips is the boundary. Part of the qi sinks down, and part of the qi is led up. In the meantime, the waist must be loosened. Only when the waist is loose can the qi be led up and down smoothly. The waist is loose and can be turned left and right flexibly. Pushing hands to fight the enemy can often turn danger into safety. Some people who practice Taijiquan often make the loose waist collapse. A collapsed waist means the joints of the waist are closed, which is a tight waist. When the waist is tight, the blood circulation is blocked in the waist, and the joints of the whole body will become stagnant accordingly. Not only will the rotation be inefficient, but the joints of the whole body will not be able to loosen. The waist joints are stuck, and the rotation will wear out the spine. Not only will it not play the role of exercising the body, but it will damage the waist and cause waist discomfort. Pushing hands is to use the waist to change strength.
13, Spine
The spine should be straight.
Only when the spine is straight can the qi be gathered into the spine and sent to the four extremities. The secret formula of Zhaobao says: “The spine should be straight, then the force reaches the four extremities, and the qi will inflate the whole body.” This shows the importance and role of the spine. The spine is made up of joints one by one. When it is straightened, the joints will naturally open without obstruction. Once the mind moves, the qi will naturally pass through, which plays a key role in keeping the waist straight.
14, Hips
The hips should be loose.
The hips are connected to the waist, and loose hips can help loosen the waist. The two hips are loose, the virtual and real are clearly distinguished, and they can be turned flexibly and changed direction in time, which plays an important role in pushing hands and fighting. The secret of Zhaobao Taijiquan says: “The hips hit the middle and connect, and the yin and yang must be combined naturally. The hips move forward like a fish, and the enemy will turn over by itself when it is easy to do so.” This shows that it is dangerous to use the hips to hit people, and it will happen naturally. In Zhaobao Taijiquan, there are many opportunities to hit people with the hips. As long as you move forward and follow the trend, you can wait for an opportunity to use the hips.
15, Buttocks
The buttocks should be drooped, gathered, and lifted.
The buttocks are an important part of Zhaobao Taijiquan. The buttocks can help the Dantian Qi turn up and penetrate the four extremities when practicing the frame and pushing hands. The buttocks should not be convex. Convexity is not only unsightly, but also makes the Qi stagnate in the buttocks and prevents the buttocks Qi from intersecting the perineum. Therefore, the secret formula of Zhaobao says: “Lift the buttocks, let the qi flow through the four extremities, the two legs are entangled, and the buttocks are connected. If it is lower, the power will be scattered, so it is better to be slightly higher.”
16, Legs
The legs should be straight.
Only when the legs are straight can the lower body be stable, and the qi and blood can flow. Only when the joints of the legs are aligned can the strength from the feet be transmitted upward. The secret formula of Zhaobao says: “The left leg is in front, and the right leg is supported behind, seemingly straight but not straight, and seemingly bowed but not bowed.” When the two legs are used properly, they can play an important role in changing the virtual and real.
17, Knees
The knee joints should be aligned, and they cannot be greedy, crooked, or twisted.
The knees are connected to the thighs above and the calves below. The knees are aligned in the middle and up and down. This is a key link in the lower body kung fu. If the knee joints are not aligned, that is, the qi and blood are stuck at the knees and difficult to pass through. If the knee joints are not aligned, greedy or twisted forward, it will cause patellar injury, knee pain, inability to perform strength exercises, and even lower limb paralysis. Many people who practice martial arts have long-term knee pain, which is due to incorrect use of the knee. The use of the knee is a dangerous move. The secret formula of Zhaobao says: “Knee strikes can be fatal” and “add knees when close”.
18, Feet.
The ten toes of the feet should grip the ground, and rise and fall like a cat.
The secret formula of Zhaobao says: “Don’t miss the intention of kicking with your feet, the message depends on the back foot.” “Left foot straight forward, diagonal side is all disease” “Depend on the distance from the person, toes are fixed”. Ten toes are gripping the ground, and the qi can go down, like the roots of a tree. Only by using the feet correctly can the force start from the heel, and can it be transmitted upward by the gravity of the earth, and softened and released at the point of contact. The force released outward depends entirely on the feet having roots, which is an important theoretical and practical issue.