top of page

練功拾遺—含胸拔背 Practice Reminder - Hollowing the Chest & Raising theBack (han xiong ba bei)


The physical requirement for the practice of Taijiquan is that the body be turned into a spherical ball. That would allow us to release maximum energy most effectively while staying in balance. All the physical demands are interlinked, which means that it is an all-or-nothing scenario. In order to make real progress, it is a question of going to the basics and eliminating mistakes as much as possible.


A frequently omitted technique when hollowing the chest


Using too much strength to force the chest inwards - practising this way would not get rid of our brute force and neither can the front chest become loosened. One should direct yi in such a way that it permeates from the hollow of the front chest in all directions. When the permeation starts, you will feel the chest hollow moves towards the back. Use your yi to visualize that the chest hollow gets plastered onto the back.


When the expansion and permeation to the left and right of the chest happens, make sure that the muscles to the front of the shoulder joints peel away leading to the pushing open of the shoulder joints. In respect of the upward expansion and spreading, be sure that the muscle below the throat spreads away as well.


"Raising" implies an upward motion. When the chest hollow gets plastered towards the back, make sure that the back doesn’t simply get pushed out directly towards the back. It should rise up towards the dazhui instead, thus joining up with the yi that is effecting the suspension of the head at the top.


Besides aiming upwards, the raising of the back should also expand and spread out in all directions until the whole back feels like a fully inflated balloon.

當背部脹滿了,意氣會把兩個肩胛骨打开 ,隨著這股能量,兩手可以抱圓。同時,會令胸口產生更多空間,令胸口容易放鬆打開。

When the back has fully inflated, yi qi (energy generated by the yi) would open up the two shoulder blades. The two streams of energy thus generated would result in the two arms forming some sort of a circular embrace, at the same time allowing more space in the chest hollow and making it easier to relax and open up.


According to the Taijiquan classics, the saying “Changes take place at the chest” refers to the need for the chest hollow to loosen and open up into the shape of a Chinese “wok” in order that an incoming force be channeled from the front to the back. The other saying “Be sensitive and unblocked at the back” refers to the ability in fully inflating the back roundly allowing it to spread the force that is channelled through. Besides, a roundly inflated back is able to connect up energy streams coming in from the top, bottom, left and right and have them deployed

with agility.

By Patrick SW Chan 陳少華

Translated by Vicky Wong

179 次查看0 則留言




太極拳有一樣重要技巧 ——「從人」。這技巧是必須修煉的,否則不能換勁,每到緊要關頭,拙力便會用上。拳譜對此早已說得清楚,「由己則滯,從人則活」。在十三勢行功歌缺中—更提到從人的練功法門「靜中觸動動猶靜」。這句練功法門看似簡單,當仔細研讀下便會發現充滿著矛盾。既然經已在動為甚麼還會靜?拳譜是給懂拳的人看的,否則拳是拳,譜是譜,兩不相干。這也是為甚麼現行太極拳出現教拳不教理的現象原因。「靜中觸動動猶靜


在太極拳中的對蕩目的主要是1.在不平衡中求平衡,以確保自己永遠是在最平衡的情況下。2.將對方來力或身體重量變成能量往外發放。3. 建立一個圓槓桿。 與人接手便會接觸到外來的壓力,如不將這壓力抵消,雙重自然會出現,人便不靈活,從人技巧也無法施展。最終因為要抵抗外來的壓力只能用上拙力了。這樣鬥牛便開始了。 如果用力與人接觸,前臂便會先出力。因此我常常對學生們強調練拳與推手時由肘至手指不能用力。一用上力


bottom of page