What is a chest pull back and how to do it with a chest 20

Hehe, it's not like that, in fact, from the shoulder, it looks a bit like bowing, the "gong" of martial arts actually comes from "bowing", and pulling the back with the chest is for this shape, just like an ordinary stick, a "bow" will have strength, of course, the chest and back are not as ugly as Liu Luoguo. Chest and back pulls are the opposite of chest lifts in other sports. The mind should be relaxed and shallow, as if people are in a state of deep thought, not to make a hunchback, and not to damage the posture and image of the movement.

The depth of the chest should be different according to the needs of the action, the plate shelf and the push hand are different, and the strength is different from the non-strength. As long as the chest is relaxed, it can be used to expand the range of waist and hip analysis. It is necessary to deepen the chest when making and exerting strength.

This is also in an instant, and then it returns to the shallowness of nature. Pulling the back is only used for individual movements, and more than 90% of the movements should be back expansion. Back expansion is when the shoulders are loose and the back muscles extend and relax to the left and right sides.

Such as: rising, when the hands are raised upward, the back is slightly tight. This image is more neutral, and it is also consistent with the law of doing a good job of shallow chest.

The pectoral muscles are relaxed and shallow, and the dorsal muscles are slightly extended to the sides, which can lower the diaphragm, increase lung capacity, and increase human endurance. Because the back is covered with central nervous system trunks, it is very sensitive like the human face, and it is easy to sweat. Therefore, doing a good job of the two conscious movements of holding the chest and expanding the back can also make the whole body feel sensitive and increase the flexibility of waist and hip rotation.

The two collarbones open slightly, then close slightly, and the mind touches! Just like a deadbolt, just touch it!

Observe the cat's movements before pounce or jump, and at the moment when its front paws are about to leave the ground, its upper body is the best to pull out the back with a chest.

Chest and back pulling refers to the state of the body, which is completed by the hips and buttocks and the top of the head. First of all, the top of the head is suspended, the body will naturally "hang", and then when the spine is relaxed, the waist will be naturally loosened and the hips will fall, so that the spine will not be squeezed, and the situation of excessive stretching exists, and the elasticity is very good. This "pulled-out" gap between the spine is the basis for pulling the back.

When the spine is naturally loosened, the elongation of the thoracic vertebrae (the thoracic cavity is composed of twelve thoracic vertebrae connected with twelve pairs of ribs) will naturally pull back the 12 pairs of ribs in front of it, and the chest will naturally "contain".

"Chest", literally means to adduct the chest, but many boxers have held their chests for a while and found that they are hunchbacked.

"Pull the back", literally, is to support the back and pull it up, but after pulling it out for a while, I found that it was "chest up". So some people proposed that the qi should sink into the dantian, and the chest cavity should be enlarged, that is, the chest should be contained, the shoulder socket should be loosened, and the shoulders should be closed, that is, the back should be pulled. This kind of personal experience is very good, but the operation is also quite complicated, the dantian is easy to find, the anger is difficult to sink, the more I want to sink, the more aggrieved my chest is.

As long as you keep your head hanging and your hips slipping, you can naturally complete the conduction of the strength in "Inner Boxing: Lively in the Waist, Informed in the Back", so that the strength of the ground will flow steadily to the chest, back and upper limbs.

Summary. Dear, the real meaning of pulling the back with the chest and back is, of course, the posture and position of the feet in the horse step, as well as the intention and qi of the arms and fists. For the time being, I will briefly talk about pulling the back with the chest.

The horse step in martial arts is called a dead horse, that is, this immovable pile gong in place. The emphasis is on a kind of subconscious and muscular and musculoskeletal strength when practicing boxing. Chest holding means that the ribcage is tucked away, that is, if we visualize it from the back of the chest, our back is open to the left and right sides, and it is drawn into a bow.

The meaning of pulling the back is to tighten the two angles of the whole back and pull it to do the stretching exercise.

Dear, the real meaning of pulling the back with the chest and back is, of course, the posture and position of the feet in the horse step, as well as the intention and qi of the arms and fists. For the time being, I will briefly talk about pulling the back with the chest. The horse step in martial arts is called a dead horse, and it is also the immovable pile work of the in-situ group members.

The emphasis is on a kind of subconscious and muscular and musculoskeletal strength when practicing boxing. Chest holding means that the ribcage is tucked away, that is, if we visualize it from the back of the chest, our back is open to the left and right sides, and it is drawn into a bow. The meaning of pulling the back is to tighten and stretch the two angles of the entire back.

Dear, the above is my problem to you, I hope my can help you, if you are satisfied with my service, please give me a thumbs up, I wish you all the best!

Due to the incorrect sitting or standing posture in daily life, many women have a poor posture with their breasts hunched over. Hunched back not only affects the appearance of the appearance, but also causes a variety of discomforts in the body, such as shoulder and neck pain, poor breathing, constipation, etc.

Therefore, it is recommended that the following set of actions to improve the hunched back with chest and chest, and practice it once a day, the posture will be significantly improved, and the temperament will be greatly improved!

Action one. Precautions: Arms are straight and placed on either side of the ear. Get down on your knees with your knees slightly apart. When the body is pressed down, the chest is opened as much as possible, and the back muscles are stretched.

Action two. Precautions: Arms straight, palms directly below the shoulder joint, knees on the ground, knees apart, thighs perpendicular to the ground. As you exhale, arch your back and head down. Inhale and the waist collapses down, and the head goes up. Be careful to exhale deeply and inhale deeply.

Action three. Note: Elbows are supported on the mat, hand joints are directly below the shoulder joints, and forearms are at the sides of the body. Exhale with your chest up toward the ceiling and your head down. Keep breathing evenly.

Action four. Precautions: Lie on your back on the mat with your shoulder blades against the mat and your chest up.

Put your hands together and bend your elbows slightly. When you inhale, slowly lower your arms towards the top of your head, and in the process of lowering, you should straighten your chest and feel the stretching sensation in your chest. Exhale arm reduction.

Action five. Precautions: Kneel on the mat with your knees together and your hips on your heels. Keep your chest up and your upper body perpendicular to the ground. Exhale and do a reverse counter-stretch with your hands behind your back, keeping your chest up and not shrugging your shoulders.

Action Six. Precautions: Kneel on the mat with your hips on your heels. Keep your chest straight with your upper body perpendicular to the ground. Ten fingers crossed, arms straight, arms straight on either side of the ear. Keep your chest straight and don't shrug your shoulders at this point.

Practice 1-2 times a day, either on a regular basis or before bedtime. Stick to it for a month, and your posture will improve significantly!

If you achieve the strength of the virtual collar and stand upright, without the coordinated action of pulling the chest and back, the chest will be stiff and unable to move, and the lower limbs will not be able to move lightly and clearly.

The chest is in the posture of relaxing the acromioclavicular joint, closing the shoulders loosely and slightly forward, the two ribs slightly constricted, and the chest inwardly containing the void, through the action to make the upper and lower shins of the chest cavity lengthened, so that the diaphragm has the meaning of descending and stretching. The chest cannot change with the change of movement, it is relatively fixed, and the chest is flat, not concave or convex.

Beginners, most of them are not used to holding chests, and beginners are prone to form a sick posture of concave breasts, hunchbacks, or chest outwards. At the beginning of the exercise, you should concentrate on fixing the two collarbones on the chest, and the body will be correct and not scattered, and the body will be dominant.

Pulling the back and holding the chest are linked to the action, and the chest can be pulled in order to do it. Pulling back is the spine in the middle of the two shoulders, especially the third spine of the large vertebrae, which has the meaning of slightly bulging up, and the two shoulder blades are relaxed and flexible, and this part has a feeling of tension. Pulling the back requires the back to stretch, and often the head must be pushed to pull the back.

Boxing Jingyun: "The tail is full of righteousness, full of light and sharp head hanging", the head is hanging on the back, and the fist is majestic.

The effect of holding the chest is conducive to dissipating strength, and the effect of pulling the back is conducive to curling and releasing strength. The relationship between the two is a phase change in terms of technique. "The force is sent from the spine" and "If you ask the true news in this, you must guide the backbone of the backbone" all explain the role of pulling the back in curling and releasing strength.

How to do Tai Chi's "chest and back".

Chest plucking is a Tai Chi term (other martial arts may also use this term), refers to a posture, such as you put on a chair, the body is relaxed, hands on the legs, then the chest is concave, this is the chest, contained, contained, is called the chest, at this time the back is naturally convex outward, forming an arc, this is the back pulling. You can't use force, you have to be natural, and the two points above and below the head and tail vertebrae should be in a straight line.

The purpose of pulling the back with the chest is to make the back have an outward circle, and after practicing the loose strength of the arm in the future, you will feel that the outside of the arm and the back together have an outward support circle, which is the strength of Tai Chi.

Chest pulling: The chest is slightly concave, and the back at this time is naturally convex outward, forming an arc, which is pulling the back.

Heavy shoulders and elbows: The shoulders must be relaxed to prevent them from rising; Then, the shoulder muscles and ligaments are stretched with consciousness, so that the shoulders sink downward, and at the same time hug slightly forward (i.e., slightly forward). Falling elbows is the tip of the elbow, which often means that it hangs.

Except for the elbow, which must be higher than the shoulder, the tip of the elbow should be downward.

The role depends on what you are practicing, traditional martial arts, Tai Chi Xingyi and the like, which pay attention to Qi Shen Dantian. Modern martial arts also pay attention to this, and the chest and back are pulled out to reduce the opponent's striking area. The heavy shoulders and elbows are used to protect the ribs and jaw.

Pulling the back with the chest and heavy shoulders and elbows is one of the important ways to walk in Taijiquan.

(1) It plays a role in supporting and regulating body weight.

2) Under the premise of dominating the waist, it unites with the waist to drive the movement of the limbs, so that the whole body is "motionless".

3) Maintain correct posture and movement, as well as neutrality.

4) In the strength of the technique and the waist can play the role of the engine, so that the internal strength from the heel, through the back, in the shape of the fingers, so that "the force is from the spine", "the waist spine is the first master". The meridian theory of the Du Mai starts from the sacrum tail ** the end of the coccyx long strong acupoint, along the Du Mai up to the back of the neck of the large vertebral acupoint, and the acupoints are also in the back, the acupoints are the sum of the body's qi and blood, and the viscera meridians and qi are connected to each other by the acupoints. Tai Chi attaches great importance to the exercise of the back, which can play a role in adjusting yin and yang, harmonizing qi and blood, and opening up occlusion, so as to achieve yin and yang (yin and yang refer to the appropriate physique, and yang secret refers to the relative balance of yin and yang, that is, yin and yang are opposed, and the yin and yang coexist with each other), and have a significant good effect on the body's digestive function, absorption function and material metabolism.

The purpose of pulling the back with the chest is to make the back have an outward circle, and after practicing the loose strength of the arm in the future, you will feel that the high draft of the arm and the back of the back have a circle to support outward, which is the strength of Taijiquan. Qi trembled.