基本功/Ji Ben Gong

[wenshu]

新年好!

Recently I have been prescribed certain single movement practices/ji ben gong by my shifu with the admonition that real gong fu is not obtained through taolu practice but ji ben gong.

I don't necessarily mean the basics like li he tui or ma bu dan bian, not to say that those are not excellent exercises that require occasional maintenance. Rather, repetitive practice of certain movements found within some taolu.

For instance I was prescribed the movement 卧枕 wo zhen, found in Pao quan and a few others I think. I practice this alternating both sides for predetermined intervals.

I also practice gong bu tui zhang and pu bu qie zhang in this fashion. In the case of gong bu tui zhang I find this deceptively simple pattern to contain inexhaustible subtleties. Pu bu qie zhang only because I feel I am somewhat lacking in this movement; I have a tendency to hunch over to reach my lead foot rather than keeping the spine erect and balancing over the lead leg.

This is not to say I no longer practice taolu. In fact this method has only served to enhance my forms. In some ways the above described method can be even more exhausting than taolu practice as in taolu one is given opportunities to catch one's breath in certain resting poses or dramatic pauses. There are no such opportunities when practicing ji ben gong.

Anyone have any particular ji ben gong that they focus on?

[bawang]

doing postures isnt jibengong. that should be part of your warmup not ur main training.
my form training in morning takes less than 5 minutes.

ur jibengong obviously should be qigong , iron fist, iron head, iron body.

some good jibengong excercises are 二郎担山 (barbell squat) ,霸王举鼎 (military press).

[wenshu]

Perhaps I was unclear. I wasn't talking about static postures. Ji ben gong is most likely a misnomer on my part as well. However that is how these movements were introduced to me.

Iron head? I would much rather slip and counter thank you very much. But that probably belongs on another forum.

[YouKnowWho]

People may have different definition of Gong. To me Gong is the "ability" to make certain technique work. For example, the knock down power is Gong, and how to throw a punch is technique. By using this definition, Gong is not basic (Ji Ben) but advance.

Here is an example that I'll consider as Gong training.

http://www.youtube.com/watch?v=bUzE5MQhdcc

[bawang]

what exactly are you asking?

[wenshu]

Thats a good example. ma bu dan bian, gong bu xiu xing, pu bu qie zhang, xu bu liang zhang, xie bu chang quan. Those are a little too basic.

I like wo zhen because it is significantly more taxing and is very good for improving zhuan yao and eye movement.

You answered my question, you like squats and presses.

I consider strength training separately, but thats because I cross train.

[RenDaHai]

Hey Wenshu

Good question.

Shaolin's Core of technique is from Hong Quan and contains about 50 major techniques and many minor.

Wo Zhen is an excellent excercise that encompasses a myriad of techniques from all sides of the stance.

Some of shaolins and indeed all northern wushus essential techniques are;

Dan Bian, Xie Xing, Qi Xing, Shu Shen, Kua Hu, Hou zi Kan Yue Liang, QIng Long ti tou, Pu du jin, Pu bu qie zhang, Ban SHou, Tui zhang, Hei Hu TOu XIn, Wo Zhen, gou quan, Hai DI Pao, Wo di pao, guo bian pao, Zhi Pao, Hu bao tou, Mao xi lian, Huan Ying Suo hou, Yun shou, Xuan feng shou, Chong tian pao, Liao tui, Wai Bai, Li He, Gai quan, Zuo shan, Wu hua, Bai he, san za chui, lian huan zhou, Pan Zhou, shuang qiang shou, Ta ba, Hu pu ba, Yao Shan ba, xu bu shi zi shou ......off the top of my head, there are many others. (the major warmup kicks should be in there as each represents a full sweep movement using the hands as well).

All can be pracitced as 'Ba' individual drills. They can also all be practiced in compliant drills against an opponant and can be sparred with.

Of these Shu Shen, Dan Bian, Xie XIng, Qi xing and ban shou form the major part of shaolin Hong Quans strategy. And pu di jin becasue I like it. These are the ones I focus on relentlessly.

THey are not just individual postures each technique represents a concept and a structure and a method of using power. Some techniques can be done in many stances, others are more particular. Qi xing for example is an entire style unto itself (and NO i dont mean qixing quan, thats totally different, i mean the technique and hand position 'seven stars').