Important advice for beginners doing this excercise, DONT RUSH! You should pause to check your alignment and weight distribution after completing each punch and again comming back into horse stance. Actually it's a good idea to do the whole excercise slowly starting out to be sure you are doing it right as well as to get warmed up. Once you are warmed up and have a feel for it you can go a bit faster but if you find that you are getting out of alignment slow back down. The point of repetitive practice is to develop muscle memory and that only helps if you are doing it right. If you practice wrong you just build bad habits that you need to unlearn later. From what I've read grandmaster Liu Yun-Qiao required students to do 100 moving punches per day, but left it up to the students weather they played the punches hard or soft, so don't think slow gentle practice isn't helpful.
Thank you for sharing - will add to my practice (gradually) - i believe that over time GM Liu required his Wutan Baji students to do this 100 times per day regardless of how long they had been practicing for - but your caution to condition over time and to protect your health is good advice and welcomed
Do you have a rule for how many you want to do before taking any sort of pause? For example, I was told on single moving punch, do 100 before any pause. On this exercise I try to always do at least 50 before pausing. Do you have any number you like to try and see people do at one go?
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Important advice for beginners doing this excercise, DONT RUSH! You should pause to check your alignment and weight distribution after completing each punch and again comming back into horse stance. Actually it's a good idea to do the whole excercise slowly starting out to be sure you are doing it right as well as to get warmed up. Once you are warmed up and have a feel for it you can go a bit faster but if you find that you are getting out of alignment slow back down. The point of repetitive practice is to develop muscle memory and that only helps if you are doing it right. If you practice wrong you just build bad habits that you need to unlearn later. From what I've read grandmaster Liu Yun-Qiao required students to do 100 moving punches per day, but left it up to the students weather they played the punches hard or soft, so don't think slow gentle practice isn't helpful.
很棒的動作，很詳細，謝謝教學分享
Thank you for sharing - will add to my practice (gradually) - i believe that over time GM Liu required his Wutan Baji students to do this 100 times per day regardless of how long they had been practicing for - but your caution to condition over time and to protect your health is good advice and welcomed
Learned it the hard way, many students and brothers got hurt over the years. Thorough knee warmup is very important!
您好，最近在學八極拳，很多師兄練這個動作都要求要鎖死一隻腳。比方說出右拳，右腳踩地要有角度變化，左腳他們會要求鎖死在地上。由於是先練太極拳的，所以我做這個動作的感覺是後腳蹬地推著腰轉（腰接近平轉），拳頭順勢被推出去，但是前腳會因為腰轉的力量被往外擺，和您演示的一樣。師兄他們每個人都專門來糾正我這問題，說是如果前腳轉開力量會散掉。觀察了幾堂課，他們打這個動作的時候，後腳踩的時候會有一個像熊晃的動作，把腰先移動到前腳上面（平轉前先有平移），所以重量壓在前腳，故而前腳能卡死在地上。後來看了一下劉雲樵先生留下馬步弓捶的影片，他最後好像腰的重量也是在前腳重一些的樣子（雖然腳沒鎖死）。想問一下是新的理解還是理解方式不同？
練拳會思考是好事，先恭喜你！同一套拳、同一個動作會因人的體會不同而在呈現上會有不同。所以要了解動作背後的架構、轉換過程、勁從哪裡開始、勁路怎麼走、勁從哪裡送出來剖析一個動作的訓練用意，能夠幫助自我檢視一個動作是否「合乎拳理」。
你的師兄們要求前腳鎖死的原因在於避免初學者會因爲從馬步轉換成弓步時前腳自行擺的太開，導致後腳上傳的勁力在經過髖骻時流失掉。所以將前腳鎖死，至少在意念上前骻的架構是穩固的，不會影響後腳傳送向上的勁力。
我示範的與師爺示範的前腳也是有鎖死的概念，只是前腳的外擺不是自行外擺而是被後腿的旋轉推進而被自然的推擺開的。不影響前骻的架構為原則。
再來是重心的位置與力量傳送 ，馬步弓捶練的終極訓練目的在於練習將勁力從後腳開始向內磨轉，推動全身每個關節的旋轉將力量沿著膝-骻-脊背-肩-肘-手送出… 上半身重心若太早自行往前移而不是因為後腿的推進影響自然的往前移，後腿產生的力量便會由前腿又壓回地下… 這也是力量的流失！
師爺的影片示範的重點有三點：1. 一切由後腳內磨轉開始，2. 馬步與弓步盡量保持同高，前腳很彎，上身前傾，3.背脊稍前傾角度與後腿打直在架構上利於力量傳達，但前提是頭要拔肩要沉。
以前有跟過學校老師練習，有一段很冗長時間就是只練這個基礎動作。看完影片才得知原來當初老師的用心良苦
Thank you so much
Thank you very much. Xiexie!!!
Qué grande el chino Maidana ahora hace taichi!!!! Idolo!!!
基本功のご教示ありがとうございました。
関徳一 don’t forget, the highest level secrets are all hidden within Gong Ma Chuei.
@@wutan_nj Thank you for your advice.I'll keep working on it.
Do you have a rule for how many you want to do before taking any sort of pause? For example, I was told on single moving punch, do 100 before any pause. On this exercise I try to always do at least 50 before pausing. Do you have any number you like to try and see people do at one go?
For training purpose, those are good numbers (who told you?). For warm up purpose, 25 each side GMC is good. Moving drill 60 would do.
@@wutan_nj I studied a year at WuTan Ohio, so, Grandmaster Yang is who said that.
@@rodgerbane3825 ahh that makes sense!
無私的分享 獲益良多 感謝! 只是武術的教學很少講解腳部的轉換細節 不知道是不重要 還是自然到不需要講 我對弓部前腳轉換比較疑惑 是以腳跟為軸, 還是以整個腳掌為軸或後腳掌為軸? 煩請釋疑 感謝!
謝謝支持。初學者以前我們通常會叫學生用腳跟轉後腳、以腳掌前轉前腳。目的在於重心與腳的位置的保持… 但是我現在的教學是為了濃縮八極拳的訓練時間，所以從第一堂課、從最基本的動作上，都是以八極拳高段的細節轉換要求來教、早些上學生養成「習慣」。腳掌的轉換是以腳掌的中心為軸做轉換，前、後腳皆是。
@@wutan_nj 所以練到後面雙腳都是以腳掌做軸心的意思嗎？因為目前上課的地方地板是粗糙石磚，我自己在那裡練的時候常常因為地板摩擦力很大導致後腳用力的時候，基本被地板牢牢吸住在地上，磨不動，力量上來的時候變成把胯往側邊推。但是自己在家附近練習的地方是大理石平滑地板，後腳用力蹬的時候，腳跟會突破摩擦力限制，自然被往外推。這事情跟教練問了一下，有的教練叫我把腳跟稍微提起來，但有的教練認為應該要全腳掌在地上磨力量才夠。另外就是步法的碾步，教練這裡也是大家理解不同，有的人教的是腳跟微提，掌去碾，有的人教的是全腳磨（因為前腳落地的時候後腳還在推，所以前腳著力不大，全腳掌在地上磨也磨得動）。
@@user-zm3pq5vz5l 首先要了解的是，所謂磨磐、碾步都是習慣養成的訓練。磨磐練的是不管什麼動作都會習慣由腳底湧泉開始；碾步而是養成習慣在落步時的重心處理。不管磨磐或是碾步都會訓練到腳與腳踝周邊所有的小肌肉群與筋。初練時我幾乎所有的學生都會有同樣的鞋子與地摩擦力太大的問題。其實腳踝的力量慢慢練出來時，地板的摩擦力便比較不成問題。建議你可以換雙鞋，平底的滑板鞋、復古網球鞋都很適合。有些教練會擔心初學者腳踝部位力量不夠會用腰與膝蓋去「由上往下」去轉動腳導致受傷，會先讓學生用腳跟去轉。
之前說過碾步是落步時將後腿推上來的力由前腳以碾步的方式平順的灌入前腳。建議不管是腳尖先落地，或腳跟先，碾轉的過程都必須要是整個腳掌。不然就會像八卦的扣步。
梅教練，請問弓馬捶動作一次完成，所有動作一次到位，是否也是"整勁"的一個表現? 謝謝
Craig Jou 弓馬捶應該是練「整勁」最好的捷徑吧
@@wutan_nj 梅教練，請問在練弓馬捶，腰轉出拳很容易會聳肩，有方式放鬆肩膀嗎？還是腰部不要轉太多呢？是否也有後拉七成的力，前撐三成力的說法呢？ 謝謝
請問一下，練的時候兩腳距離會越來越開，這是有哪裡做錯了嗎?
每一次收回馬步時兩腿內側都需內夾，將雙腿「收」回。練襠勁。
@@wutan_nj 好的，謝謝你，我再試試看
very good!loose fist(the famous "rake fist")or a tight one?
Loose, only tighten when fajin
@@wutan_nj thanks sifu!
When you're drawing back to alternate is it alright to pull the 命門
Yes, but the MingMen should be pulled at all times. Even in GongBu structure tire.
为什么这一个弓马锤 你不啃哈？啃哈二气
你这个拳打出去的话 手肘 再弯曲一点会更好。在实战之中。曲肘多一点是不容易被擒拿的。大陆这边是很注意这个
FUCKY JOHN 你可能沒有注意看，這是練法不是用法。不知為何，大陸有很多練基本功的方法其實已經失傳了，傳下來都是樁功、套路、拳經心法等... 卻少見「練功」、練「勁」方法，都是由站樁或套路做基本訓練... 事半功倍。近幾年因為網路竟也開始能看到大陸有些支派開始練這弓馬捶... 但也是徒具外在動作不知其妙處。
@@wutan_nj 我说的是 孟村那一系的练法。我也是刘云樵一系的，孟村那边 确实有 可取之处，虽然他们变成了新架。但是还是有人练老架的。包括在形意拳上也很多门派确实强调打拳不能打直。
FUCKY JOHN 這是練功方法。八極拳的「八極」即是練「撐」勁的爆發力。這弓馬捶其中一個功用就是訓練「十字勁」，而拳打直是練對前方的撐勁，也就是孟村他們叫的「撐捶」，我們講的「捅勁」，拳在發勁的一剎那必須完全撐直。這也是八極拳與形意拳最大的差別。
肘保持彎曲是強調沈墜之意，並不是防止擒拿哦。
@@wutan_nj 谢谢你。我再体会体会吧。现在人在大陆。也受他们影响很多。
問題是這個角度肩膀不能受力，這肯定是只能練打空拳的。這只是個練習不能用的。