The waist is a very important part of martial arts practice and it is also a difficult place to practice, so share the waist practice here now.

The above picture is a schematic diagram of the spine of a person who has been practicing martial arts for a long time and a normal person, as the old saying goes: the waist seems to have a “bow”, which can be understood vividly from this picture.The spine of the newborn is only kyphosis of the chest and sacrum, and the neck curvature appears when the baby begins to raise his head (3 to 4 months), and from the 6 months the baby can sit until he can stand, and then there is a lumbar curvature, which will become more and more obvious with age and labor habits.From the crawling of babies and the body structure of vertebrates, we can find that this state of limb fulfillment is an innate and rational structure that maintains the spine from deformation, and it is impossible for human evolution to keep us lying on the ground to keep the spine from deforming.Therefore, we must look for a way to maintain the integrity of the spine in uprightness. The curvature of the neck and lumbar curvature of the spine are the two major obstacles that make the spine straight. Because they are exactly the opposite S-shape to the thoracic and sacral curves. Therefore, we must do the key to “head like thread”, “jaw adduction” and “cervical collar” in the pile training! If we do this, we can touch the neck with our hands and find that the physiological curvature of the cervical curvature is gone, and it forms a movement in one direction with the physiological curvature of the thoracic vertebrae, and then the S-shape of the cervical curvature and the thoracic curvature changes into a straight line.Lumbar curvature is the most changing physiological curvature, so changing this section of training is extremely difficult, but it is a key part connecting the upper and lower parts, and only by strengthening confidence and working hard can it be successful.

The key to changing the physiological curvature of the lumbar spine is to “raise the buttocks and levate the anus”, the test method of “buttocks and buttocks” is to contract the gluteus maximus muscle inward, which can be known by touching it with your hands, and the “levator anus” is the upward contraction of the perineal acupoint, such as the state of enduring stool.After the “buttock levator anus” is done correctly; It is normal for us to feel soreness and difficulty in supporting the lower back, because it is very difficult to change a bone joint that has been in a state of inward curvature for a long time into a convexity that is consistent with the direction of bending of the thoracic and sacral vertebrae, which requires the gap between the bone joints to be widened.However, in order to inherit the precious cultural heritage left down by these ancestors, we should be even more difficult. After a period of training, this uncomfortable feeling subsides.We feel that the lumbar spine, such as the vertical groove formed by the inward curvature of the lumbar spine, will be filled in, and the protrusion will become more and more obvious. The whole back is connected, and the elasticity is extremely strong.Those who have been standing on the pile for a long time and make slow progress are often because of the mistake of this essential, and everyone will know it after a try.

After the key to “lifting the buttocks and lifting the anus” is done, there is often a phenomenon of malaise in the lower abdomen and chest cavity, which will make us extremely uncomfortable when standing on the pile.This is because when the buttocks are raised and the anus is tightened, the lower abdomen is very easy to shrink the abdomen because of the waist stretching backwards, so that the abdominal muscles will be in a state of tension, resulting in breathing imbalance. If this phenomenon occurs, we can see from the side that although the spine is stretched backwards, it is not in a state of integrity, but a little hunchbacked, losing the contradiction between the top and bottom.We know that the upward force is the key to the “suspended ceiling”, and the downward force is not enough to rely on the “buttocks and levator anus”, so we must add the key of “lower abdomen tuck in”.”Tuck in the lower abdomen” is to tuck the lower abdomen into the root of the thigh, so as to lead the sacrum down to the ground. In this way, the ceiling drives the cervical vertebrae, and the hips drive the sacrum, and a symmetrical stretching movement at both ends is just formed, so that the spine will be upright, and the phenomenon of “bending the abdomen and bad qi” will not occur.