Muscle (2) | ||
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Form
The Long Yang form
provides a demanding workout for your body without any of the strain associated
with gym work or athletic activities. Slow, controlled movement is physically
quite difficult.
It requires your body to engage the appropriate support structure in order to
remain balanced and mobile at all times.
The various form movements offer a varied range of scenarios to explore your
body's capacity to unify and move as one physical unit.
Being balanced is not easy; you must be
aware of poor alignment, and feel where the optimal position of stability can be
found.
Neigong
Neigong is about increasing the amount of internal work performed by your body.
It also encourages deep muscular support.
Rather than depend upon the joints, you rely upon
the larger muscles of the torso and legs. Subtle considerations and changes
within the body create more energy-efficient movement.
Large, external actions are replaced by smaller, subtler ones.
'Doing' is
replaced by 'allowing' and your body works more creatively with gravity.
Make your strength equal all over your body.
Your muscles must be able to contract, stretch, relax and become firm in harmony
with each other.
Your strength must come from inside you and then radiate out.
When moving, slowness excels over speed.
Be relaxed rather than impatient.
Your movement should be slight but your spirit should be full.
(Wang Xiang Zhai)
Exercise
New students often think of tai chi as just
being about qi and mystical energy flow. This is foolish and somewhat childish.
Tai chi requires your body to be used in a physical manner. As such, your bones,
joints and muscles need to operate in a strong, healthy manner.
Stability
The placement of your feet, and the position of your
pelvis and hips are all
important. A poorly aligned foot or knee will create
difficulties.
An unstable pelvis will torque the knee joint. Strong, healthy muscles are
vital. Flaccid muscles will not support your joints.
Normal
When students are asked to adjust a badly positioned foot, they typically
respond, "But that is the way it has grown - it just
goes like this."
They are of course correct, but that does not mean that the habitual position is
healthy.
The muscles of the legs and feet are responsible for the placement of the bones,
and faulty muscle use can be corrected; slowly and patiently.
Weak
We live in a lazy leisure-oriented culture. Most people are not in any way fit.
Many people have chronically shortened muscles or stiff muscles that are not
appropriately exercised.
Often muscles are exercised in an abusive manner.
Improve
Our syllabus builds your strength up slowly and gradually, increasing the demand
and range of strength required.
A series of challenges will extend your ability to use your muscles without
tensing or tiring.
Growth
The tai chi will increase your muscle size to a certain degree, but mainly the
muscles just become more toned and dense.
If you want to deliberately grow larger muscles, you will need to do a lot more
training than average and perhaps work with heavy weapons.
Over-training is not encouraged by Sifu Waller because it can over-work the
joints and is unnecessary.
Remember that tai chi is not really about muscle-building; any growth is simply
a side effect of doing the standard training. Tai chi was not designed to
bulk-up your muscles. It is not body building.
Exaggerated usage
Exaggerated scapula usage and closed movements can lead to over-development of
the back and shoulders and a weakening of the chest, stomach and abdomen.
Ideally, the front and back of the body must balance one another, creating a
strong, upright posture. Unusual breathing methods can also potentially be a
problem.
An exaggerated use of the abdomen and sides when breathing from the diaphragm
can lead to a 'pot belly' appearance, where the muscles of the lower abdomen are
too large and abnormally shaped.
Let the breath be internal, and ensure that any conscious breathing practice is
barely discernable from the outside.
Whole-body?
Whole-body use is not simply an expression, nor is it purely intent or qigong.
For each and every tai chi movement, the muscles of your body must work in unity
to produce the effect.
Not just the shoulders or arm. Not just the waist. You must feed power through
the frame using every muscle of the body combined.
This is far harder than it sounds but well worth the effort. Your muscles must
never tense. They need to remain soft and loose, with a very subtle stretch.
Unify the body to share the work
Imagine if there was a job to do and the work went to just one person. Now imagine if that same volume of work was shared by an entire team of
people? That is what whole-body muscle use is about.
Operating with good use
could be described as doing everything with the minimum possible muscular
effort. We want just enough tension in the muscles for them to do what is
required at any given moment, no more and no less. 'Maximum output from minimum
muscular effort' would be one definition of the most efficient use of the body.
(Glen Park)
Page
created 17 April 1996
Last updated
16 June 2023
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