Training For Fa Jin
Zhuang Kung is the Yin of Tai Chi Training. It makes the Yang Fa Jin training possible. Fa Jin training includes two parts, the basics and techniques. The Basics- Long Fa Jin: 1. Cheng Zhuang. (撑桩) The lobster posture. 2. Xia Suo. (下锁) Quick leg squat with both arms slamming down. 3. Tun Tu. (吞吐) Swallow and spit or caterpillar body movement shooting arms forward. Short Fa Jin： 1. Zha Zhi. (炸指) Opening and stretching fingers quickly. 2. Stretching the arm and shoulder “rubber bands” (a tendon muscle combo) explosively. Techniques/Footwork- Cheng Zhuang: The amount of and the speed at which a Long Jin can be release depends on how stretchable the body is. When we Fa Jin, all the joints of the torso and arms (including the whole spine and all the small joints of hands and fingers) are stretched at very high speeds. The longer and more quickly these joints can be stretched the stronger and more explosive the Jin will be. We need to make our bodies as stretchable as possible before we start training for speed. Cheng Zhuang is the most basic piece of training for this purpose. Cheng Zhuang also lays a foundation for Fa Jin techniques because a correct Cheng Zhuang posture meets all requirements for a perfect long Fa Jin. The key to Cheng Zhuang is to stretch as much as you can using all the joints involved. The ideal time is 5 minutes daily but start with the longest time you can manage. When you have exhausted yourself try to take 10 more deep stretches without letting go before you lose the posture. Anybody under 50 years of age should have some 20 minute sessions to really appreciate its great health benefits. Xia Sou: (下锁) A perfect Fa Jin requires all body parts act as one at the exact same moment and all joints involved being stretched at the exact same moment. Xia Sou is designed to train for that coordination, besides many other benefits. Therefore we should practice this drill as quickly and explosively as possible with all the things all the different body parts need to do starting and stopping at the exact same moment. Tun Tu: (吞吐) Tun Tu is the basic drill for the body work of long Fa Jin. It is actually a moving and quick Cheng Zhuang. It is also to aid the coordination of all body parts including the legs which are important to maintain a fluidity of movement. The key is to using circular body movement (powered by Dan Tian movement) is to shoot your arms forward and stretch your hands and fingers at the last possible second of the movement. The following actions should be done at the exact same moment:
1. The chin should be pulled in to touch your upper neck area.
2. The Ming Men should be pushed backwards/outwards.
3. The arms should be shot forward with fingers stretched but ONLY at the very end of the move when all three of the above actions above are fully completed The circular motion of the body should be as big as possible in the beginning. If you are moving around then the footwork should also be coordinated with the upper body action(s). In other words the landing of the front foot being in time with the upper body techniques discussed. |
