Shaolin Eight pole Boxing boxing is one of the excellent routines in Shaolin Temple. It has the characteristics of majestic, vigorous and fierce. It also has six opening methods: hard holding, hard pushing, hard hitting and hard hitting; Smash, hit, squeeze, stick, entangle, grasp, elbow, hang, press, smash, pull, frame, pick, lift and other techniques. Leg techniques such as stamping, bouncing, kicking, tripping, hooking, stepping, pedaling and stepping are technical attack methods. There is a saying that “literature has Tai chi to calm the world, and martial arts has eight poles to determine” heaven and earth “.
Action Essentials: stand with two feet in parallel, with both hands naturally drooping, body upright, and eyes looking forward (Figure 1).
1. parallel step pull fist
Action Essentials: keep your feet still, bend your knees slightly and squat down, clench your hands, extend your left arm to the left front, and the height is the same as your shoulder. Bend and clench your right arm and pull it apart in a bow shape. Look at the front left (Fig. 2).
Error prone: uncoordinated movements of both hands.
Correction method: pull the right fist high and level with the right shoulder, and move slowly.
2. upper palm support
Action tips: turn the body left 90 °, step on the left and right feet in turn, and the right foot falls in front of the left foot. Hold up the palm of the right hand at the height of the shoulder, press the palm of the left hand on the forearm, and look at the front (Fig. 3).
Easy to make mistakes: uncoordinated foot and hand movements.
Correction method: the right foot should be fast when stepping, the right palm should be held up slowly, and the height should be equal to the shoulder.
3. upper step fist lifting
Action tips: take the left step, put the left fist behind you, and strike upward quickly, with the height equal to the shoulder. Swing your right arm backward, straighten your arm slightly below your shoulder, punch the eye downward, and look at the left side (Fig. 4).
Easy to make mistakes: inaccurate effort.
Correction method: shake the foot and lift the fist, and reach the left fist.
4. upper step elbow
Action Essentials: take the left foot as the axis, step up to the left with the right foot, turn 180 °, form a horse step with two legs, bring the left hand to the waist, swing the fist with the right hand as high as the shoulder, and look at the right front (Figure 5).
The meaning of attack and defense: when the other party attacks with the right fist, I will hit the other party with my left hand, grasp the fast external circulation belt of the other party’s wrist joint, put on my right foot, and hit the other party’s abdomen or ribs with my right fist.
Easy to make mistakes: the force point is not accurate, and the footwork is not coordinated.
Correction method: when stepping, the speed should be fast, and the force should be distributed at the waist.
5 open bow type
Action tips: turn the body right 270 °, lift the right heel and hold the right palm. The left fist rushes out from the waist to the front 45 ° to the left, and the two legs form a right lunge. Pull back the right palm and change the fist, and observe the direction of the left fist (Fig. 6).
Easy to make mistakes: turn around and make an inaccurate effort.
Correction method: clench your fist when pulling back your right arm, turn around and punch, reaching your right elbow and face.
6. crotch hammering
Action Essentials: change the left fist to the palm, swing the palm around the crotch side, and at the same time, close the left foot, put the right fist above the right ear side, shake the foot and throw the fist, bend the two legs slightly, and stand the left palm in front of the right chest, looking forward (Fig. 7).
Error prone: uncoordinated foot retraction.
Correction method: when starting, move slowly, first retract the left foot and then merge the right foot.
7 horse step split fist
Action Essentials: turn the body 180 ° to the left, swing the left arm back for a week, grasp the right wrist, put on the left foot, bounce the right leg, change the two fists into palms and push them out, put on the right foot into a horse step to split the fist, and visually observe the direction of the right fist (Fig. 8).
Easy to make mistakes: the power of spring leg and pushing palm is not enough.
Correction method: when the spring leg lands, push the palm quickly to reach the foot surface.
8 right pantograph
Action Essentials: lift the right heel, hold the right palm, turn the body 90 ° to the left, punch the left fist 45 ° from the waist to the left front, form two legs into a right lunge, turn the right palm into a fist and pull back, and look at the direction of the left fist (Figure 9).
Easy to make mistakes: the coordination between the right arm and the left fist is not coordinated.
Correction method: when the right arm changes the fist to pull back, the force reaches the right elbow.
9 two arm side pushing palm
Action tips: close your right foot, point your toes to the ground, and circle your arms to your waist at the same time. Push the palms with both legs of the upper right foot into a horse step, and visually observe the direction of the right fist (FIG. 10).
Easy to make mistakes: too much forehand and forehand.
Correction method: the left hand is slightly higher than the right hand, and the force is at the root of the palm.
10 double push palms
Action essentials: Turn your body 90° to the right, hold your palms flat, lift your right knee and shake your right foot, put your palms on both sides of your waist, put your left foot in a kneeling step, push your palms flat, and look straight ahead (Figure 11).
Offensive and defensive meaning: When grabbing the opponent’s arms with both hands, rotate the arms inward, and quickly retract the arms and pull them to the waist. Cling to the opponent’s body and stomp the opponent’s feet. At the same time, both palms slam the other side’s soft underbelly or abdomen.
Error-prone: Inconsistency between hands and feet.
Correction method: Put both hands in front of the chest and push out quickly when the feet are shaken.
11 empty step palm
Action tips: get up, take back the left foot into a high empty step, turn right 90 °, lift the right palm to the top of the head, push it out from the waist to the left, and look at the direction of the left palm (Fig. 12).
Easy to make mistakes: pushing the palm is inconsistent with swinging the head.
Correction: move your eyes with your left hand when pushing your palm.
12 two arm side pushing palm
Action tips: step backward with your left foot, turn left for a week, put your two palms in front of your chest, shake your right foot, withdraw your left foot, form a horse step with your two legs, push out your two palms at the same time, and look at the direction of your right palm (Figure 13).
Error prone: the height of the hand is too low.
Correction: when pushing the palm, the right hand is slightly lower than the left hand.
13 horse step punch
Action Essentials: draw an arc on the left palm, clench the fist to the waist, put on the right foot and the left foot, and the right fist rushes out from the waist. The two legs form a horse step, and look at the right front (Figure 14).
Attack and defense meaning: when the opponent punches left and right, the left wrist rotates outward to grasp the opponent’s left and right wrist joints. At the same time, quickly take the right step to hit the other side’s ribs or abdomen with a standing fist.
Easy to make mistakes: the force point is not accurate.
Correction method: when exerting force, first put on the foot and then punch.
14 lunge palm press
Action tips: turn the body right 90 °, withdraw the right foot parallel to the left foot, form two legs into a left bow step, press the right palm down to the right crotch side, and place the left palm over the head. Look ahead (Figure 15).
Easy to make mistakes: uncoordinated coordination between hands and feet.
Correction method: press the right palm in front of the right crotch to form a positive lunge.
15 left and right flash steps
Action Essentials: turn the body to the right, put the left foot in the t-step of the right foot, bend the elbow of the right arm, turn the right palm into the fist and put it in front of the right chest, press the left palm into the fist on the left thigh, jump to the left, turn the right foot into the t-step of the left foot, turn the right fist up, press the left fist down, and look ahead (Figure 16).
Error prone: uncoordinated movements of upper and lower limbs.
Correction method: the t-step should be stable when jumping the flash step.
16 horse step elbow opening
Action tips: turn your body 90 ° to the left and step on the right side of your right foot into a horse step. Bend your elbows and hold them flat in front of your chest. Pop your palms outward and look at the front (FIG. 17).
Offensive and defensive meaning: right step behind the opponent, right elbow in front of the opponent’s abdomen. Push your elbows in front of your chest and pop out. Hit the opponent’s right soft rib or waist violently, with elastic force.
Error prone: uneven elbow force.
Correction method: when the horse is standing steadily, the force on the top elbow shall be uniform and elastic.
17 turn around and throw a fist
Action tips: turn left 90 °, keep your feet together, and press your left fist to the outside of your thigh. Lift the right fist to the side of the right ear, jump up with both legs to shake the feet, bend the knees to the ground, drop the right fist, protect the left palm in front of the chest, and look ahead (Fig. 18).
Easy to make mistakes: the right fist is not in place.
Correction method: when throwing the fist, the right fist is on the right ear side, and both feet are shocked at the same time.
18 pulling bow
Action tips: turn the left step into a horse step, stretch out the right arm and lift it up at the same height as the shoulder. Turn the body 90 ° to the right. The right fist rushes out from the waist to the left. The two legs form a right lunge. The right palm changes the fist and pulls it back to the front of the right shoulder. Look at the direction of the left fist (Fig. 19).
Easy to make mistakes: weak top elbow.
Correction method: when drawing the bow, master the right fist, use the elbow tip to force, and pull the arm backward to hit the elbow.
19 horse step pushing palm
Action Essentials: move the center of gravity to the left, close the right foot, put both palms in front of the chest, then put the right foot into a horse step, push both palms out to the left and right sides, and visually observe the direction of the right palm (FIG. 20).
Easy to make mistakes: the force point of pushing the palm is not accurate.
Correction method: when pushing the palm, use the right arm to exert force, and the left palm is slightly higher than the right palm.
20. lunge boxing
Action tips: turn the body left by 90 °, move the right foot to the inside of the left foot, strike the palms above the head, then close them to the waist, shake the right foot, move the left foot into a left bow step, grasp the left wrist joint and rush out to the left front, looking forward (Fig. 21).
Offensive and defensive meaning: when the other party holds my right wrist, his left hand clasps the other party’s wrist and pulls back, quickly takes the left step, and punches the other party on the chest or throat with his right hand.
Easy to make mistakes: shake your feet and punch, and force points are not accurate.
Correction method: shake the feet and punch at the same time.
21 empty step palm
Action Essentials: move the center of gravity backward, retract the left foot, form a left empty step, raise the right palm above the head, retract the left palm to the chest, push it out to the left, and look at the left front (Figure 22).
Easy to make mistakes: the empty step is inconsistent with the palm blocking.
Correction method: virtual step and palm erection decomposition exercise.
22 step withdrawal and palm pressing
Action Essentials: withdraw the left foot, turn the body right 90 °, lift both hands to the chest at the same time, and turn down. Take the right step with the left palm in front and the right palm in back. The left and right feet withdraw step by step, the two legs become a footstep, press the two palms down, and look ahead. (Figure 23).
Easy to make mistakes: the footfall and palm pressing movements are not coordinated.
Correction method: the step pattern is changed quickly, and the wrist is raised and pressed down.
23 footstep swing
Action tips: withdraw your left foot, turn your body right 90 °, turn your hands into fists and smash them, turn your legs into a right footstep, and look at the direction of your right fist (Figure 24).
Easy to make mistakes: the footstep is not in place.
Correction method: when swinging the fist, withdraw the left foot to the right step, and then become the right footstep.
24 Turn around and tuck your elbows
Action essentials: Turn the body 90° to the right, swing the left arm around, stand up and shake the right foot, lift the left knee, straighten the right knee independently, bend the elbow of the right arm, horizontally in front of the chest, raise the right fist to the top of the head, look to the left square (Figure 25).
Mistakes: The kick and the boxing are out of sync.
Correction method: After turning around, shake your feet, raise your knees, then close your left palm to your chest, and place your right fist on your head.
25 Horse Step Split Fist
Action essentials: The left leg pops out and falls forward, pushes out with two fists changing palms, retracts the left foot into a horse stance and splits the palms, and looks at the left fist (Figure 26).
Easy to make mistakes: Uncoordinated movements of bouncing legs and pushing palms.
Correction method: When the leg pops out, the two palms are separated, and when the horse is stance, the fist is split at the same time.
26 Turn around and press the palm
Action essentials: Take off with both feet, turn the body 270° to the left, turn the left fist into the palm, swing it around and press it on the left side of the crotch, at the same time bring the feet together, the right palm is above the right shoulder, shake the feet down and high-five, and bend the legs slightly , with the left palm tucked in front of the abdomen and looking straight ahead (Figure 27).
Error prone: Hands and feet are not coordinated.
Correction method: Change the palm of the right hand and sweep it in front of the chest for a week, and jump with both feet.
27 horse step dunk
Action essentials: Turn the body 90° to the right, withdraw the right foot and stand in a horse stance. Make a right fist with your left hand, retract it to the front of your lower abdomen, and look straight ahead (Figure 28).
Error prone: Inaccurate handshake position.
Correction method: When stance, the right hand is down and the left hand is up.
28 draw bow
Action essentials: step with your right foot to the right, turn your body 90° to the right, hold your right palm up at the same time, rush out your left fist from the waist to the left front, form a right lunge with both legs, turn your right palm into a fist and pull it to the right shoulder, Visually look in the direction of the left fist (Figure 29).
Easy to make mistakes: Not enough power.
Correction method: When the right foot hits the ground, pull out the left fist and the right elbow to the left and right sides at the same time, reaching the fist face and the tip of the elbow.
29 Horse Step Push Palm
Action essentials: shift the center of gravity to the left, retract the right foot, wrap the arms around, turn the palms of the two fists into the chest, raise the right foot into a half-horse stance, push the two palms sideways, and look at the direction of the right palm (Figure 30).
Error-prone: Weakness in both palms and side pushes.
Correction method: When pushing the palm, the force should be at the base of both palms.
30 lunges double push palms
Action essentials: Turn the body 90 degrees to the right, bend the right knee to recover, shake the right foot, and step on the left foot into a left lunge. The two palms slam on the chest, and at the same time close at the waist, then the two palms are pushed forward, and the force reaches the base of the palm to look forward (Figure 31).
Error-prone: The foot shock and the palm push are not coordinated.
Correction method: When double pushing the palms, first shake the feet and then push the palms.
31 Knee Raise
Action essentials: Put on the right foot, turn the body 90° to the left, lift the left knee and cross the leg, retract the left foot to the popliteal fossa of the right leg, spread the two palms to the sides of the body, and look at the right front (Figure 32).
Error prone: Cross-legged not in place.
Correction method: When the knee is raised, the left foot is crossed to the popliteal fossa of the right leg.
32 hook frame palm
Action essentials: Turn the body 90° to the right, put on the left foot into a left lunge, change the left hand to the hook to the left, and swing the right hand to the top of the head, looking straight ahead (Figure 33).
Easy to make mistakes: Push the palm weakly.
Correction method: Hook and push the palm quickly and reach the root of the palm.
33 Stretching hands
Action essentials: connect the right foot, turn the body 90° to the left, and at the same time retract the right palm to the front of the abdomen, change the left hand to the palm, press the right forearm, withdraw the right foot into a horse stance, the hem of the right hand collapses to the right to form a hook, the left palm Retract to the left side of the waist and look right ahead (Figure 34).
Error-prone: Inconsistency between closing the foot and exerting force.
Correction method: Slowly when retracting the right foot, and quickly exerting force on the right hand when landing into a horse stance.
34 Hook and Push
Action essentials: raise the knee with the right leg and step forward, change the palm of the right hand and push it forward, change the hook of the left hand and swing it to the left side, with the arms at shoulder level, and look at the direction of the right hand (Figure 35).
Mistakes: Inaccurate push force.
Correction method: Step back and push palms at the same time.
35 Side-by-side elbows
Action essentials: turn both hands to the right, turn the right hand into a fist and plant it to the outside of the thigh, bend the left arm to the height of the chest and shoulders, and squat with the right foot at the same time, the legs are slightly bent, and the right side ( Figure 36).
Error prone: Inaccurate hand shape changes.
Correction method: When the arms are flat, turn both hands into palms and press down with fists.
close
The essentials of the movement; the left fist changes to the palm up, the right fist down, and at the same time retracts to the left waist side, the legs are upright, the left foot is placed on the right foot, the arms hang down naturally, and the eyes are straight ahead (Figure 37).
