MC LCLi gii thiu ................................ ................................ ................................ 4PHN TH NHT ................................ ................................ ..................... 6

I. TNH U VIT V HOT NG TNG CNG SC KHECA THI CC QUYN ................................ ................................ ........ 6

1. Rn luyn h thn kinh : ................................ ................................ . 62. H tr hot ng ca h thng tun ho n, kh qun, huyt qun vcc h mch : ................................ ................................ ......................... 63. Tng cng s do dai ca c bp, rn luyn cc khp xng tonc th :................................ ................................ ................................ ... 64. Ht th t t, Kh tn an in: ................................ ................... 7

II. NHNG IU CN CH KHI TP THI CC QUYN ........... 7

PHN TH HAI ................................ ................................ ......................... 9I. NHNG YU LNH C BN TRONG LUYN THI CCQUYN................................ ................................ ................................ ..... 9II. PHNG PHP LUYN VN NG TH BNG SU ............. 13III. NHNG YU CU CA THI CC QUYN I VI T THCA CC B PHN C TH................................ ............................... 18

1. B phn u ................................ ................................ ................. 19a- u ................................ ................................ .......................... 19b- nh ................................ ................................ ......................... 19c- Gy ................................ ................................ .......................... 20

2. Chi trn ................................ ................................ ........................ 21a- Vai ................................ ................................ ........................... 21b- Khuu tay................................ ................................ ................. 22c- C tay................................ ................................ ....................... 22d- Tay :................................ ................................ ......................... 22e- Nm tay :................................ ................................ .................. 24f- Cu ................................ ................................ .......................... 24

3. Phn trn ca thn ngi: ................................ ............................. 25a- Ngc : ................................ ................................ ...................... 25b- Xng sng:................................ ................................ ............. 25c- Bng : ................................ ................................ ...................... 26d- Eo ................................ ................................ ............................ 27e- Mng ................................ ................................ ....................... 28

4. Chi di : ................................ ................................ ..................... 29a- Hng : ................................ ................................ ...................... 29b- Vng chu i : ................................ ................................ ..... 30c- u gi : ................................ ................................ .................. 31d- Chn :................................ ................................ ....................... 32

5. Khp : ................................ ................................ .......................... 33IV. MY PHNG PHP LUYN TP THEN CHT ....................... 36

1. Thn php (phng php luyn tp thn)................................ ...... 362. B php (phng php luyn bc chn) ................................ ..... 383. Th php v nhn php (Phng php luyn tay v mt) .............. 394. Lc hng ................................ ................................ ...................... 415. ng tc hnh cung kiu xoy c vi s vn ng ca kh lc b ntrong. ................................ ................................ ................................ ... 436. Nm quy lut i xng hi ha................................ ..................... 45

Mun ln trn , trc tin phi di ................................ ...... 45 Mun sang tri , trc tin cn qua phi ................................ ... 46

Trong khi y ln l c ko li................................ .................. 46 Trn - di, phi - tri cun ht ln nhau v lin h vi nhau ... 46 Ging ko tri ngc, Khc trung cu trc (trong ci cong t mci thng) ................................ ................................ ......................... 46

7. S kt hp t nhin gia khai hp h thc vi ht th. .............. 47a- Khai hp, h thc................................ ................................ ... 47

1) Khai v hp l t trong iu khin ngoi, t ngoi a vo trong.472) Khai trung hu hp, hp trung hu khai ................................ .. 473) H trung hu thc, thc trung hu h................................ ...... 484) Khai hp, h thc thay i t t. ................................ ........... 48

b- S khai hp, h thc v h hp ................................ .............. 491) S kt hp t nhin gia khai hp, h thc v h hp ......... 492) Hp - h , tch l ly hi vo; khai, thc, pht l th ra............. 503) Khi i v vung tay th khai, th ra v hp, ly hi vo l mt ... 514) Ton b bi thi cc quyn vi cc th, v phn loi th t th hhp v ng tc l mt ................................ ................................ ..... 52

V. Cc v d v h hp trong th quyn ................................ ................. 54

PHN TH BA ................................ ................................ ......................... 64Ph lc ................................ ................................ ................................ ....... 64

I. Thit thc dy tt, hc tt mn Thi cc quyn gin ha" .............. 64II. Nhng b hnh c bn trong Thi cc quyn gin ha .................. 65III. B php lin hon ca Thi cc quyn gin ha ............................... 74

Li gii thiu

Thi cc quyn l mt trong nhng mn phi v thut c truyn phongph v ni ting ca Trung Quc. Ngy nay Thi cc quyn Trung Qucc ph bin rng ri v n c tc dng thit thc nhm luyn tp cng c vtng cng sc khe cho mi ngi. Vit Nam cng c nhiu ngi hmm v tp luyn mn ny, nht l cc cu lc b sc khe ngoi tri.

Bc H mun vn knh yu ca chng ta trc y c v s C LuHinh, ngi am hiu su sc v Thi cc quyn, c Trung ng ng Cngsn Trung Quc gii thiu sang Vit Nam trc tip h ng dn ngi tp luyntrong nhng nm 1955 1957 ti H Ni. Ti cng may mn c cng mts ng ch khc tham gia cc bui tp .

Bnh sinh Bc H rt quan tm t tp luyn theo nhiu ph ng php sinhng do Ngi sng to. Tht bnh d m v i, t Nh Rng ra i tm ngcu nc, qua lao ng v tham gia vn ng cch mng nhiu nc, nhnglc bnh an cng nh gian kh nht, trong sinh hot hng ngy, Bc H khngbao gi sao nhng tp luyn gi gn sc khe Sau Cch mng Thng 8 nm1945 v H Ni d bn rn cng vic n u, t m sng k c lc m a phngi bc, Ngi vn ra sn tp th dc u n. Cui thng 3 nm 1946, BcH ra li ku gi Ton dn tp th dc n nay vn cn nguyn gi trch o, c v ng vin vang vng mi cho cc th h ca chng ta. Khikhng chin chng Php, d chin khu trong rng su, Ngi vn cng mingi tp th dc, chi bng chuyn hoc bi con sng gn c quan; nhiuln sau phin hp ca Chnh ph Khng chin, Ngi vui v thoi mi huyng cc v b trng, th trgn ra sn cng chi bng chuyn hoc tpquyn. Nm 1955 ha bnh lp li, c v s C Lu Hinh hng dn tpluyn, Ngi rt trng nhn ti v quan tm n mi ngi xung quanh nnch th cho chng ti t chc thnh lp hc c gn 20 anh, ch em c ng thamgia hc Thi cc quyn. Chnh ti ci sn rng ri chch pha sau bn phingi nh mt tng ni Ngi tng v lm vic gn 10 nm sau giiphng Th , sng sng Ngi dy rt sm cng lp hc nghim tc theotng ng tc ca lo v s. Ngi cn cng lp hc, khng b bui no nghev s C Lu Hinh ging gii v l thuyt v hc, v o. Ngi thng ncn hi han trn trng v nhiu ln gi lo v s li cng n sng v trao i kin rt ci m, thn mt. Qua tp uyn ca Bc H nhng nm 1955 1957 so snh vi trc , chng ti thy Thi cc quyn l bi tp m Ngia thch nht, c l v n hp dn, mang li kt qu tch cc, rt thch hp vimi ngi, c bit vi ngi ln tui.

Nm 1975, v s C Lu Hinh gi tng ti v cun sch Thi cc quyn,do chnh ng bin son, k nim nhng ngy Vit Nam khng bao giqun m chng ti c d p quan bit nhau nay c l lo v s cng gn 90tui. y l cun sch rt qu ca kho tng v thut, c bit l Thi ccquyn ca Trung Quc. Phn l thuyt c trnh by mt cch khoa hc ctnh tng kt su sc, phn thc hnh c cc hnh nh minh ha y , t mcc ng tc ca bi tp. Nay do yu cu ca phong tro Th thao cho mingi ang pht trin, ti xin trn trng gii thiu cun sch qu n y vi bnc xa gn tham kho, t m hiu tp luyn theo Thi cc quyn. Nu cc bnmun c sc khe di do, tinh thn sng khoi xin hy thng xuyn tptheo ng li khuyn v hng dn ca tc gi.

T QUANG CHINCh tch y ban Olimpic Vit nam

nguyn Tng cc trng Th dc Th thao

PHN TH NHT

I. TNH U VIT V HOT NG TNG C NGSC KHE CA THI CC QUYN

Thi cc quyn l mn quyn thut lu hnh t lu i ca TrungQuc (ng tc phi hp ca th php, nh n php, thn php, b php), thutth np (vn ng ht kh su th c thu mi), thut o dn (vn ng c th v kh cng).

S kp hp cht ch ca ba th : ch, ht th, ng tc (theo thutng gi l : luyn , luyn kh, luyn thn) to ra mn th dc v thut mi cha bnh, tng cng th cht v bo v sc khe l kp hp chc ch giani ngoi ton thn cu thnh tnh thng nht trong ngoi v tnh tng thca phng php rn luyn Thi cc quyn, n v quan nim tng th ca trliu trong Y hc Trung Quc l mt.

Kt hp o dn v th np, trong khi tp Thi cc quyn khng chtin hnh cc hot ng ca c bp v khp xng m cn kt hp gia ngtc v ht th, t tng cng rn luyn ca ni tng.

Nhng u vit ca hot ng rn luyn Thi cc quyn hin nay :

1. Rn luyn h thn kinh :Hot ng a dng v cng phc tp ca con ngi l da vo iu tit s

c ch v hng phn ca thn kinh i no.Thi cc quyn dng phng php luyn tp Tnh tm dng , u

tin cho hot ng v i no c ngh ngi. Trung tm thn kinh s ch huyng tc phi hp ca cc c quan chc nng ton thn v luyn tnh linh hotca h thng thn kinh. Do , khi luyn Thi cc quyn tuy tc chmnhng li rt nhy cm v thch ng i vi s bin i ca th gi i bnngoi.

2. H tr hot ng ca h thng tun hon, kh qun, huyt qun vcc h mch :

L lun Trung Quc cho rng c th con ngi c mi quan h thng nhtgia sc khe v s lu thng ca cc h thn kinh v kh huyt trong micon ngi. Sau mt thi gian luyn Thi cc quyn , s c cm gic bng k u, chnh l phn ng ca s lu thng cc h thng kh huyt v thn kinh.Trong qu trnh luyn tp, cc mch mu ca ng mch s hot ng iu, thc y qu trnh tun hon mu, y nhanh qu trnh cung cp kh vcng tng cng qu trnh trao i ca kh qun.

3. Tng cng s do dai ca c bp, rn luyn cc khp xng tonc th :

Vn ng khng th tch ri cc ho t ng c lin quan gia c bp, cckhp xng v cc c quan lin quan. ng tc vng trn xoy trn c caThi cc quyn c th khin ton b cc c bp v cc ng gn trong c thphi tham gia hot ng, khin cc kh nng ca chng th m phong ph uynchuyn m c tnh c lp. Cc c quan chc nng ca c th c th hng

ti ti mi hng, hot ng ca n mm mi m li c nh hng ln. Hthng xng ct v cc c quan khc hot ng chu s chi phi ca c bp,song c tc dng t mnh iu tit, n h tr cho s mnh m ca h thngxng ct, m bo tnh linh hot ca cc c quan khc trong c th.

4. Ht th t t, Kh tn an in:Trng thi u tin ca Thi cc quyn phi duy tr l Bng y ngc

rng, trng thi cng thng ca phn ngc c chuyn sang phn bng, lmcho ph thoi mi, phn bng tnh nh ng li y, v phi duy tr trng tm.Khi luyn Thi cc quyn, ht t t a kh n khp c th : ht su, ht di,ht u v chm tng dn s lng ht vo c th.

Vi nhng u im trn, vic luyn tp Thi cc quynrt thch hp vinhng ngi lao ng tr c, ngi bnh v ngi c c th yu, ngi trungnin v ph n. Ngi tp phi cn c vo tnh trng th cht, tin hnh tpmt cch c trnh t. Ty iu kin thi gian v th lc cho php, mi buisng hng ngy luyn tp mt ln, mi ln thi gian khong trn di 20 pht.

Nhiu ngi qua mt thi gian rn luyn chng mnh Thi cc quync tc dng cha bnh i vi mt s bnh mn tnh nht nh nh : suynhc thn kinh, ca huyt p, au tim, au phi, i ng, ho lao, khp,cm mo, l ln Nhng nu bnh tnh nng qu phi luyn tp mt cchkhoa hc, mc luyn tp phi theo s hng dn ca cc nhn vin y t thkt qu s tt hn.

II. NHNG IU CN CH KHI TP THI CCQUYN

Vi quan im tng cng hot ng th dc phng bnh, tng cng sckhe v s nghip xy dng ch ngha x hi, phong tro luyn tp Thi ccquyn c ng o mi ngi tham gia. Khi hc Thi cc quyn phich : phng php luyn tp phi chnh xc, t th ng tc ng nh hngdn, nh vy mi nng cao c hiu qu rn luyn. Nu bt y luyn tpkhng chun, ng tc thnh nh hnh, sau khc phc rt kh khn.

Thi cc quyn l mn phi do ng tc to thnh, cc yu cu khngnhiu, khi luyn tp cng d tip thu, ch cn ng i luyn tp phi bn b vtn tm. lm mi vic phi c sc khe, mun vy n n quyt tm, tintng tng cng luyn tp Thi cc quyn. Nh th s c tc dng tngcng th cht v m bo sc khe.

Khi luyn tp Thi cc quyn nn ht khng kh trong lnh, thng qua s kch thch h thn kinh , kch thch ton b cc c quan chc nng trong cth, c bit l cc c quan tiu ha v h tun hon.

Ngi c bnh khi tp Thi cc quyn ngo i tri nn trnh nng gt, giv ma, sau khi tp cc l chn lng v huyt qun ang m, nn ngi mtmt lc trnh sinh bnh v sau.

Bui ti sau khi tp luyn, nn ngh, i do. Nh vy s ng ngon.Khi i v khi va n cm xong u khng nn tp, sau khi n khong

mt gi c th tp luyn c.Qun o mc khi tp Thi cc quyn phi gn gng, thoi mi, tht lng

qun cht va phi.Sau khi tp xong nu cm thy kh hng, ch n n ung nc ung si va

, khng c ung nhiu.

Khi hc Thi cc quyn u tin phi ch Tnh tm, Dng , Thtrng, Thn thng . Sau khi ng tc thnh thc phi ch : Nhu ha,Vin hot, Lin qun, Hip iu.

PHN TH HAI

I. NHNG YU LNH C BN TRONG LUYN THICC QUYN

Nhng yu cu i vi ton b cc ng tc trong Thi cc quyn c nc gi l nhng yu lnh trong luyn Thi cc quyn. T y mi dng Thicc quyn u c nhng c trng ring, song yu lnh luyn tp v c bn lthng nht (ci chung nmg trong ci ri ng).

y ch gii thiu mt cch khi qut ni dung ca n gip ng imi hc ln u c c mt khi nim ring.

Khi luyn Thi cc quyn, t u ch cui bui tp, ng i tp luyn phigi thng bng tm kh, th gin thoi mi. Trc tin phi th lng trongkhu thn kinh i no, th lng c bp ton thn, th lng cc khp xng vcc c quan ni tng. Thn ngi phi thng mt cch t nhi n, nh u vhn mn lun lun thng ng, tr n di thng nht. Trnh hin tng ngcn, bng phn, u ci, lng khom, mng cong, ht th phi t nhin dndn p dng phng php th bng, phi lun lun gi c t th bng rnngc n. Khi vn ng cng phi gi c trng thi thn thng, cc c thlng, bng rn ngc n, khin cho thn d i c th tr vng, thn trn linhhot.

Lun lun phi tp trung tinh thn, iu khin cc ng tc bng thc ,ng tc phi nh nhng, mm mi uyn chuyn, khng vn lc mt cch thbo, cng nhc, ng tc phi vng trn theo hnh cung hoc hnh trn, dndn khin cho tt c cc c bp v cc khp xng u c vn ng, ngtc hi ha khin cc c bp c rn luyn dn t lp ngoi vo ti lptrong, ng tc phi lin hon, lin tc; mi t th v ng tc u phi cthc hin mt cch y , hon ho, khng c ci nng ci nh, khngc khim khuyt v t on.

Phi ly vn ng quanh trc ca eo lng lm chnh, phn eo phi thngv c th lng, khng lc l, xng chu i phi vng c th n nhc trng tm, khi vn ng t ch i ch cn xoay nh phn eo.

u phi thng, huyt Bch hi lun lun phi h ng ln; khi c ng,mun hng v phng no th thn nhn phi c hng i trc, nh mtphi c nh i trc cng vi s vn ng ca tay; khi dng th, nh mtnhn ra xa theo hng u ngn tay tr hoc ngn gia, thn nh n phi ch ti hai bn trn di, c phi thng, th lng v chuyn ng theo nh mt;ming ngm t nhin, hm di hi thu vo, u li hi cun ln chm nhvo hm trn, nhm tng cng kh nng tit nc bt, nh vy khi luyn tpc hng khng cm thy kh, to thi que n th bng mi, m bo v sinh hhp.

Vai phi th lng, hai vai cn i, khng c bn cao bn thp; khuutay hi c th lng, khp khuu tay h i cong tp trung thc vo ukhuu khin cho cnh tay khi co vo dui ra c nh nhng, linh hot mvn c lc, cng tay tr vng theo th (c n gi l ta uyn), cc ngn taydui ra, khi bn tay hon thnh ng tc nh v pha trc, gc bn tay cngnh mnh v pha trc theo qun tnh, vn lc nhiu ngn gia v ngnp t. Khi cnh tay vn ng, c tay cng phi vn ng theo, tay xoay rahng ngoi gi l cun thun, xoay vo hng trong gi l cun ngc.

Trn y l nhng yu cu i vi chi trn.

Phi Hm hung bt bi, c ngha l xng quai sanh tng i c nh,hi chm xung, c ngc th lng, lng ngc hi thu vo, khin cc b phnbn trong cm thy thoi mi, thut ng gi l Hm hung; cc c lng cngphi th lng, hai xng b vai vng ra ngoi, ng thi c nh li, di tcng ca c lng cc t xng sng cng phi thng v th lng, khpxng gi hai vai (t ln) hi nh ln khin lp da b phn ny c cmgic cng ra , thut ng gi l Bt bi, khin gia hau t xng hai vai cs tghng lin, ng thi hau t x ng ny li hi cong v pha trc, tathun li cho vic Hm hung bt bi.

Vn dng phng php ht th bung t nhin, s dng hot ng lnxng ca c honh Kh trm an in (Dn kh xung bng d i) khinbng di c iu dng tt, khng ang ln, nh vy khi luyn tp skhng th gp v thiu oxi, ng thi c th n nh c trng tm. Hmhung bt bi l to iu kin kh trm an in, cc c ngc v c lngtrong trng thi th lng dn dn thu xung di, khin vng quanh eo cngrn chc, xng chu i tr vng, ng thi khin cho phn bng v c ngcng chc trong trng thi th lng.

t xng cng lun lun phi chiu thng ng chnh gia ca phnbng v ngc, nh l bng di, ng chnh gia ca phn bng munquay sang hng no t xng cng phi quay thng sang hng , c tcdng nh bnh li iu khin hng vn ng, bo m gi cho thn thng mi gc trong khi vn ng, gi l Xng cng chnh gia. y hngvng khp chu i phi m, c b phn hu mn hi co li (khng nnco qu), gi l treo hng, c mi quan h tng h vi H lnh nh knh.Vic c nh xng quai sanh trong hm hung i xng trn di vi vickh trm an in, vic dt sng ln nhoo l n trong bt bi i xng trndi vi vic khp chu - i c lc. C nh xng quai sanh l chun b lctnh cho hm hung, t sng ln nh ln l chun b lc tnh cho bt bi.

Khi vn ng, eo l b phn quyt nh, c bng vn ng, c lng cngvn ng theo, a n s vn ng ca t chi.

Trn y l nhng yu cu v hm hung bt bi, kh trm an in,eo thng th lng, xng cng chnh gia, lng hng treo hng, lchp v trc ca phn thn.

Hai i phi phn nh r thc h, khp chu i phi lng, khp gilun hi chng. Khi vn ng i, trc tin phi thc hin xong vc chuyndch ca mt bn eo, y hng hi thu vo (chuyn dch vo trong), dn trngtm vo mt i, c i vn lc, vai bng vi gt chn, lc vai phi ca xung tn gt chn, nhm tng tnh bn vng m li khng lm mt tnhlinh hot ca khp gi bn i thc, khin chn bc vng chi thn ngihi xm xung, sau chn kia t t dui ra, khp gi khng qu thng , rivn lc c i; dng mi chn vn lc bc, gia chng li hi thngngi ln tng thm lng vn ng m li khng cng nhc; bc i phinh nhng linh hot, cng vi s chuyn dch t t ca trng tm, hai chnphi thay nhau nng trng tm, gi thng bng cho to n thn. Khi thchin ng tc, ngn chn, bn chn, gt chn p thng xung t, lc ca bnchn thc xung, nh c cm xung t, khin bc chn vng chc,cn bn chm h th thay i linh hot.

l nhng yu cu v phn nh r h thc, chng gi lng khp chu i, iu chnh trng tm ca chi di.

Khi mi th vo ng v tr, phn eo trong khi th lng phi h i xung, cc t sng th lng ch m xung, khin khp xng chu i clc; t sng ln hi nh ln, khin xng chu i nh b ko ging theohai chiu ln v xung. Khp chu i c m gi l treo hng; hai gi hi

thu vo, gi l khp hng. Ngc n, bng th lng m cng chc. ngh phic tp trung ti ngn tay v u ngn chn.

Cnh tay vn ra hng ngoi vi hi th chm xung, nh th lng mkhng th lng, phi lun th hin c t tng nhu trung hu cng caThi cc quyn. Nh vy dn dn c th tng cng c ni lc, ng tc snh nhng linh hot, c lc m li khng cng nhc. Chnh vo lc th trcnh dng m khng phi l dng, th sau c hnh thnh.

Vai phi lun lun vung gc vi hng, khuu tay t ng ng trn divi gi, u ngn tay phi tng ng trn di vi u ngn chn, u ngntay ca tay trc c mi quan h h ng vi u ngn tay ca tay sau, michn trc v mi chn sau, gt chn trc v gt chn sau cng phi c miquan h h ng vi nhau, trn di, phi tri, trc sau phi h ng vi nhauv hp li. Mun hp li c vi nhau mt cch t nhin, thn kh phi chp li. Kiu th phi vin mn, nghim tc, khng tn mn, khng kh cng,yu t, khng nghing ng, khi m th khng c tin hnh tn mn, khi ccth c tin hnh lin tc phi th hin c uy lc,khng c o l yu t.Thn phi ngay thng, tinh thn phi c dn tch vo trong.

Phm nhng t th m u ngn tay trc trn th i chp m, di thi mi chn th thut ng gi l Tam tin tng i. Bt k t th no cngu phi vai hp vi hng, khuu tay hp vi gi, tay hp vi chn thut nggi l Ngoi tam hp. hp vi kh, kh hp v i lc, thut ng gi l Nitam hp. Mi mt ng tc , trc tin dng thc iu hnh s vn ngbn trong, ng thi bn ngoi cng thoe m vn ng, t ngoi vo trong ,dng ngoi iu khin trong.

Mi t th c 4 giai on : khi, tha, ch uyn, hp (pht th gi l khi,tip theo gi l tha, bin i gi l chuyn, thnh th gi l hp). Thc hin(trc trc) qun xuyn gia th ny vi th kia, vo lc nh dng mkhng phi dng, ni lc dn dn c vn , tinh thn tp trung gi lTrc trc qun xuyn; cc t th lng, a thc vo chng, hnh thnhlc ton thn mt cch t nhin m linh hot gi l cc t th lng; ni thp khi mt th hnh thnh th t chi phi c s hp lc trn di, phitri, trc sau mt cch t nhin. Trong ta phi bit c ci no trc cino sau, khin ng tc c tin hnh mt cch tun t. Trong qu tr nh thchin ng tc khng c t qung, trong ngoi, trn di, phi tri, trcsau phi hi ha thng nht; phi thc hin c Ni ngoi hp nht, Nhtkh qun xuyn , Nht kh kha thnh (trong ngoi thng nht, mt hi mtmch khng t on).

Khi tp quyn, th ny ni tip th kia, lin hon, lin tc, cng tp cnglng, cng chm, khin cho vic ht vo th ra c cng nh, cng su, cngdi v cng u, ni tng dn dn sn chc, lc chn dn dn bn vng, thlc c tng cng, c th qi c thng bng c th mi gc , li cth bin ha linh hot, nhanh chng.

T th thn ngi cao, va hay thp, iu ny phi cn c vo iu kinth lc v mc thnh thc ca ngi tp m quyt nh. Lng vn ngln hay nh c quyt nh bi t th thn ngi.

Phng php luyn tp cao m nhanh th lng vn ng nh, cn thpm chm th lng vn ng ln. Vic tng lng vn ng phi tin hnh tt. Phi cn c vo kh nng ca mi ngi xc nh lng v ng chomnh, ng thi phi lun iu chnh cho ph hp vi tin luyn tp.

Khi tp ton bi, phi xc nh t th thn ngi ngay t u, v phi lunlun gi mt mc , khng c thay i gia chng, lm nh hng tittu ton bi.

i vi nhng ngi luyn tp cha bnh phi tun th nguy n tc nhnhng, thi mi, t nhin, tp vi mc hi ra m hi. Khi bt u tp vi tth cao, nu thy khp gi au khng chu c th nn ngh, sau tp tip.Khng nn tp theo phng php kh lun ca nhng ngi mun t titrnh k thut cao.

II. PHNG PHP LUYN VN NG TH BNGSU

Vn ng th bng su trong Thi cc quyn l p dng Thut th npv Thut o dn. Bi v phng php th ny v phng php th Khcng liu php trong chn tr lm sng l cng mt ngun gc. C iu, Thicc quyn l tm ci tnh trong ci ng, t th ca Thi cc quyn rt phctp, khi mi luyn tp trc tin cn phi luyn tp mt cch chnh xc nhngnt i th ca t th, mc ni cc ng tc thnh mt th lin hon , c thth t nhin, ch cn tp ngh t tng vo vng an in , sau khi luyntp thnh thc th s kt hp th bng su. Cn kh cng liu php th litm ci ng trong ci tnh, t th n gin v vy khi mi tp cng c thtin hnh iu kh.

i vi phng php ht th, Thi cc quyn ch trng thc hinH lnh nh knh, Kh trm an in. H lnh nh knh l huyt Bchhi hi hng ln, kch thch tinh thn ton thn. Phng php kh tr m anin l thn thng bng rn, ngc n, iu khin ht th bng thc, khinc cm gic khng kh vo bng t t, khng c dng lc p bng di .Yu cu phi d hnh kh (dng thc iu hnh kh), Thn ng, tmtnh, kh lim, thn th (Than th vn ng, tm tr tnh ti, iu h nh ckh vo m tinh thn thoi mi), ng tc thc hin mt cch t nhin khngcng o th bo.

ng tc ton thn trong Thi cc quyn kh phc tp, khi mi hc nichung nn vn dng phng php th t nhin, khng nn kt hp ngay vivn ng th su, nn i khi tp luyn thnh thc cc ng tc mi kthp vi vn ng th su. Nn chia thnh hai giai on : giai on luyn ccng tc quyn thut v giai on luyn th su, khi hai giai on n y thnh thc, em kt hp vi nhau th s d dng thc hin c yu cu .

Vn ng th bng su c hai kiu luyn tp, l kiu thun v kiungc.

Kiu ngc c tin hnh nh sau :T th chun b : ng nghim, hai chn khp, mi chn hng v pha

trc.

Hnh 1 Hnh 2

Hnh 3

Chn tri bc sang ngang, khong cch hai chn bng rng ca vai,mi chn hng v pha trc, khp u gi hi chng mt cch t nhin,sng lng thng, th lng, trng tm ri vo gia hai chn; ngn chn, bnchn, gt chn p thng mt t , y hng vng khp chu i m, ngntay xe t nhin, u ngn tay dui thng t nhi n , p vo mt ngoi i,khp khuu hi khunh t nhin, cnh tay khng p st thn trn, n i nchc th t lt mt nm tay. H lnh nh knh, huyt Bch hi hi hng lnnh b treo, u nh ang i mt bt nc, cn gi trng thi thng bng mtcch nh nhng thoi mi. Mt nhn ra xa v ch sang hai bn, tai lng nghepha sau, cm hi thu vo, mi ngm nh, hai hm rng khp nh, li phgn,u li chm nh hm trn, to thi quen th bng mi, gy thng, th lng ,hai vai th lng, hai t xng vai i nhau , gia nh c s thng lin,

xng quai sanh tng i c nh. Ngc n thoi mi, bng cng chc. (h nh2) l t th chun b.

Khi kim tra tnh hnh th lng ton thn, nu t cm thy cn bng tmkh, c ngha l c th bt u cc ng tc. Trc tin hi a hai tay v phatrc hai hng, gc bn tay hi xung, ngn tay m t nhin, u ngn taytng ng vi cc u ngn chn. ng thi, hai vai h i nh v pha trc, dac lng c cm gic cng ln, to thnh t th hm hung bt bi, cc txng sng th lng, thng ng, khin x ng chu c lc, bng cng thmcng chc, t xng sng th nht gia hai vai hi nh ln, to thnh t thTrung chnh yn th, Thng h nht tuyn, h lnh nh knh, Khtrm an in, Hm hung bt bi, Trm khin thy chu, Thp yu tngkha, Khut tt vin ang, do thc hin c nhng yu cu c bntrong vn ng Thi cc quyn (h nh 3).

Khi t th ny va dng, thc hin tip ng tc sau :1. T t ht su, ng thi hai tay t t a ra pha trc theo hng mi

bn chn, tay cao ngang vai , khyu hi khunh khin cnh tay khi vn rapha trc vn gi c hnh cung nng, ng thi bng di dn dn thu li(hnh 4).

2. T t th ra, ng thi hai khuu tay thu v trc sn, cnh tay trnkhng p st vo thn khi thu v tay vn ngang vai, va thu va xoay ra ngo i,hai lng bn tay vt nhau, ngn ci v ngn tr to thnh na vng trn, ccngn tay cha chch ln. (hnh 5)

3.

Hnh 4 Hnh 5 Hnh 6

Hai tay t t hi xoay vo v t t a v trc hng theo ng c, thphi u, ng thi bng di dn dn nh ra (tc Kh trm an in) (h nh6). Sau ngn tay dui thng, ton thn th lng, tr v t th chun b (hnh2). Sau lm li t u.

Khi thc hin th bng su kiu ngc, trng thi phn ngc v bng sthay i nh hnh 7.

* Cc im ch :a Trc tin phi th lng trung khu thn kinh, tp trung t tng khin

ton thn c th lng.

Hnh 7

b T u ti cui, phi dng thc iu khin ng tc, ng tcphi lin tc, khng t on, tc ph i u khng c vn lc th bocng nhc.

c Ht th phi dn dn t c : su, di, chm, u, tnh. Ht th phihi ha vi ng tc.

d Mt phi nhn ngang, nhn ra xa, khi tay nng ln gi chng v hxung gia chng, mt phi ch ti ng tc ca tay (u lun lun H lnh nh knh, khng ci), sau tip tc nhn ngang ra xa, khin thn kinhth gic lun lun c rn luyn, c li cho vic khi phc v tng cng thlc.

Nu c cm gic tc ngc au u th cn kim tra li trng thi thlng, v sa li. Nu vn c nhng phn ng khng tt th cn phi dng buitp.

e Khi thi tit qu lnh hoc gi to khng nn luyn tp ngoi tri mchuyn vo tp trong phng.

*Thuyt minh:1. Thn php , ng tc v ht th kiu ny l nhng yu cu c bn ca

Thi cc quyn, n xuyn sut t u ti cui ton b cc ng tc.2. ng tc kiu ny n gin d tp , khng phc tp, kh tp nh ton

b bi quyn. Nu khng c thi hc ton b cc ng tc, hoc th chtqu yu khng th luyn ton b bi quyn th c th hng ngy ch cn rnluyn ring kiu ny v tng dn thi gian tp luyn mi ln ln khong 20pht, nu mi ngy luyn c 2 ln vo bui sng v bui ti th hiu qucng tt. Nhng ngi ang cha bnh nu sc khe cho php, mi ng y cth tp vi ln. Nu thng xuyn luyn tp s c li cho vic cha bnh bov sc khe, tng cng th cht.

3. Ngi bnh hoc du khch ang trn ng nu khng tin ng tp th c th ngi tp hoc nm tp. Nhng nu nm tp, v lin quan ti trng lcnn c th chuyn sang kiu th bng t nhi n.

4. Khi luyn ton b bi Thi cc quyn , c th luyn lin tc 3 ln kiuny chun b cho luyn ton bi.

5. Nhng ngi cao huyt p khi luyn phi ch lc a tay ln ng tcphi nh nhng, t t , lc h tay xung cn li dng qun tnh lm lc.Nhng ngi b bnh sa d dy, hoc cc c quan ni tng yu cn ch khiht vo, bng di thu vo, c honh dng ln, cn khi th ra khng cn dnkh vo bng di, c honh h xung.

Cn phng php luyn th bng su kiu thun tin h nh nh sau :a hai tay v pha trc, khi cao ngang vai th ht vo, t t dng thc

a kh xung bng di, khin bng di nh ra t nhin, khi thu hai tay vv tr c th th ra, bng di thu vo t nhin. Kiu ny ngc vi ng tcht th bng su, kiu ngc, cn nhng yu cu khc th nh nhau.

Phng php ht th su d iu kh ny l phng php ht th rnluyn trung khu thn kinh cao cp v trung khu h hp, c th ly vo nhiuoxi v thi ra nhiu kh cacbonic. S ln xung lin tc ca vch ngn s thcy ni tng vn ng, tng cng tun hon mu, c th cha tr cc bnhmn tnh. Bng thc tin hng trm nm qua, cc thy thuc chng mnhc tnh hiu qu ca n .

Ngoi ra cn ni thm rng, khi ht th bng su, s co v o gin ra (thigian co vo ngn, dn ra lu) ca c qut c hu mn c th cha tr cbnh tr, tng cng kh nng ca h thng bi tit. Nh vy c th cha trc bnh di tinh.

Khi luyn tp thnh thc ton b bi quyn, c th thc hin nguyn tcht th theo th quyn : Ln th ht vo, xung th ra, Hp li th ht vo,m ra th th ra, Khin cho vic thc hin ng tc v ht th c kt hpvi nhau mt cch t nhin. Nu trong qu trnh kt hp cm thy tc ngcau u t l c th th khng chun xc, hoc vic kt hp gia ht th ving tc khng hi ha, cn phi iu tit li, nu iu tit li vn cm thykhng thoi mi, nn tr li ht th t nhin, nht thit khng c cng p.

Sau khi luyn ht th su t ti mt trnh nht nh, s t nhin xuthin hin tng bng ku, nht l trong ton bi tp, khi mi th vong v tr, hoc t th ny chuyn sang th khc do s vn ng ca eo v hng d lm xut hin hin tng bng ku. y l mt hin tng sinh l tnhin, l kt qu ca vic D iu kh, Kh trm an in. Hin tngbng ku trong luyn kh cng xut hin sm hn trong Thi cc quyn, vtrong luyn kh cng, vic D iu kh c thc hin ngay t u.

tng c ngi luyn Thi cc quyn cha bnh, sau khi phc hic sc khe vn tip tc kin tr luyn tp tng cng th cht, nng caok thut. Sau thy xut hin hin t ng bng ku, khng hiu iu tthay xu, nghe c ngi ni l hin tng xu th l s khng dm luyntip. l s s hi khng cn thit. Hin tng bng ku l do vic thchin D iu kh, do th lng eo, c honh ln xung, v phn eo xoaytrn khin rut cun ln v c st vi khng kh trong bng l m pht ra tingku. iu ny ch c tc dng i vi cc c quan ni tng, khng c g l.Song nu khng thy xut hin hin tng ny th cng khng cn thit phitm kim n. Hn na sau khi luyn tp mt cch cng phu th hin tng trncng gim dn ri mt hn.

III. NHNG YU CU CA THI CC QUYN I VIT TH CA CC B PHN C TH

Vn ng gn lin vi hot ng ca c, xng v khp. S thay iv phi hp cc ng tc l do h thn kinh trung ng thng nht iu khin.Thi cc quyn cn bao gm phng php luyn tp lu thng kh huyt Dtm hnh kh, D kh vn thn, thng qua qu trnh vn lc theo ngxoy c t ct sng vng eo ti y bn tay v u bn chn, khin chn taymn cm, ng tc ca cc b phn trong v ngoi trn ton c th phi hpn khp nhp nhng, to thnh mt phng php vn ng c tnh chnh thv tnh thng nht trong ngoi. V vy ni dung luyn tp v cng phong ph.

Nhng yu cu ca Thi cc quyn i vi t th ca cc b phn cth l c c kt t tr tu v kinh nghim thc tin ca qun chng. Cn cvo kinh nghim luyn tp v nhng iu lnh hi c trong hn 40 nmqua, ng thi tham kho c chn lc quan im ca nhiu ng i, ti xin quinp li nh sau :

Lc u, Thi cc quyn nng v tnh v thut, do vy cc y u cu v v thut, song ng tc ca v thut tt nhi n rt hp vi quy lut sinh lca c th ngi, ch cn nm c lng vn ng, ri tun t a vo l cth t c hiu qu tt trong vic phng bnh, cha bnh, tng cng thcht. iu rt ng ta b cng hc tp v nghin cu nng cao sckhe cho ngi luyn tp.

Mc d ni Thi cc quyn khng ch ti h nh thc m ch tith kh, khng ch bn ngoi m ch t i bn trong, song iu ch ngvi nhng ngi luyn tp cng phu thnh thc, cc ng tc c nhhnh vng chc. H khng cn phi tp trung ch vo t th v ng tcna, m ch cn ly vn ng bn trong lm thay i bn ngoi, khi tc s thng nht trong ngoi, ch cn chuyn tm rn luy v thn kh.

i vi nhng ngi mi tp, trc tin cn phi coi trng v hnhthc ri mi coi trng ti thc, tr c tin phi ch ti vic thc hin t thchun xc, tip theo phi lun gi c t th chun xc trong mt chuinhng ng tc phc tp lin hon, nht thit khng c nng vi cu ton.

Nhng ngi mi tp nn ch cc t th phi chnh xc, khng nnch chy theo tin , phi luyn tt nhng ci c bn, nh vy s li cho vicnng cao.

Qua nhiu ln sa cha un nn, t th cc b phn dn dn c nhhinh, v sau khi c yu cu dng s vn ng bn trong lm thay ibn ngoi, mi hnh thc bn ngoi u do bn trong iu khin, nh vy lc l to ra c mt mi trng t ng ha, cc t th s t nhin vokhun kh, ngi luyn khng cn ch ti.

Yu cu i vi t th cc b phn ph hp vi c im Nhu trungng cng (trong nhu c cng) ca Thi cc quyn, thch hp vi cc b cluyn tp Tng nhu nhp th (bt u t nhu), Ha cng vi nhu, Tchnhu thnh cng, Cng phc quy nhu ca Thi cc quyn.

Ngay t tn gi Thi cc quyn cng thy c l mt th thngnht bao gm hai mt i lp m d ng. i lp m dng y l s i lpgia : Khai hp, h thc, h hp, thun nghch, cng nhu, nhanh chm, cong thng, ha , vv u t trong ra ngoi, t ngoi vo trong.V vy mi biu hin trn t th u l s thng nht trong i lp mu thu n,ci ny mu thun vi ci kia, song li lin quan vi nhau, rng buc nhau,chuyn ha nhau. Nu t th ca mt b phn no khng ng s nhhng ti b phn khc, ngc li t th ca mt b phn no ng ri

cng c th dn dn lm cho t th ca cc b phn khc ng theo. V th,khi mi hc, nn luyn tp c trng m chuyn tm un nn t th ca mtb phn, tng bc khc phc khuyt im, trnh t nh trng v ci ny m lmmt ci kia, khng thc hin c vic nng cao ton din.

1. B phn u

a- uu thng s d dng lm cho thn thng. u v thn thng, iu ny c

bit quan trng i vi ngi gi. u ci, lng cong, vai nh l c trng cangi gi yu. Nhng ngi luyn Thi cc quyn lu di, khi gi c th trnhc nhng khuyt tt trn. iu ny quan h ti vic nng cao sc khe.

Khi luyn quyn, u phi thng, khng ci, khng nga, khng lch, khivn ng phi thng t nhin, khng c lc l.

Khi t th ng nghim hoc lm ng tc, phi gi tng rng uang i mt vt rt nh, nh vy c th trnh c tt u b ci, nga vnghing.

Khi mi hc quyn, iu quan trng l phi gi c dung mo bnhthng, c mt th lng t nhin, khng nn c to ra mt s dng v khcthng, mt phi nhn ngang , nh mt nhn ra xa. Mun quay v hng no.Thn nhn phi i trc, cc ng tc ca thn, tay, chn vn ng theo; khilm ng tc, nh mt phi chuyn ng theo tay hoc chn, khi ng tchon thnh, nh mt li chuyn v pha trc. Mt chuyn theo tay, nh mtnhn ra xung quanh. iu ny chng t nh mt nn c nh hng song likhng c ch nhn mt hng 1 cch my mc , nhn thn phi ch xungquanh. Vn dng ng phng php luyn ny c li cho vic lun thn kinhnhn cu, t c li cho vic phc hi th lc v tng cng th lc, lm chonh mt nhy cm linh hot.

Ming ngm nh, hai hm rng khp h, u li chm nh hm trn, nhvy trong khoang ming s tit nhiu n c bt, khin hng lun lun t, khith khng cm thy kh c, ng th i s c nhiu nc bt vo d dy, c licho tiu ha.

Lun lun ht th bng mi , ht th phi t nhin, yu cu phi dn dnkt hp c mt cch hi ha gia ht th vi thc hin ng tc. Trong qutrnh thc hin ng tc, nu cm thy kh khn khi ht v o th c th ht bngming t t, ht xong ngm ming li ngay. Ht th phi thc hin li n tc vt nhin.

Cm hi thu vo, khng c nga v trc, cng khng c thu voqu, trnh tnh trng khi ht th bng mi khng p ng c yu cy tngcng lng vn ng, khin ht th khng tt, nh h ng ti t th H lnhnh knh v Bt bi.

Tai phi ch lng nghe pha sau v hai bn, t tng thoi mi, ton thnyn tnh, thnh gic t nhin s mn cm.

b- nhH lnh nh knh tc nh u huyn, iu ny c c bit nhn

mnh trong Thi cc quyn. Yu cu ca nh knh l huyt Bch hi nh u hi hng ln , c cm gic nh nh u c treo ln bng mt sidy, t th huyt Bch hi lun lun c gi thng ng vi huyt Hi m,gi l Thng h nht iu tuyn (trn v di nm trn mt ng thng).

Huyt Bch hi nh u hi hng ln, nh vy ngoi vic iu khinu thng t nhin cn c 4 u im sau :

1. Thun li cho h thn kinh trung ng iu tt hot ng c nng cacc c quan v cc h thng khc trn ton thn, pht huy tt tc dng iukhin thng bng c th.

2. Do nh u huyn (nh u c cm gic nh c treo ln) nn cth gim nh p lc ca u i vi thn, nh vy ng tc ca thn s linhhot hn.

3. Trong Thi cc quyn, H lnh nh knh lun lun i i vi Khtrm an in. H lnh nh knh c li cho vic nng tinh thn, c nKh trm an in c li cho vic n nh trng tm ca thn, khin tinhthn t nhin c nng ln, thn kinh nhy cm hn, a ti tnh trng tonthn c th lng t nhin, to iu kin hng phn thn kinh.

Lc nh khng nn thi qu v cng khng nn bt cp, m phi h hthc thc , nh c nh khng, khng c kch lc ln mt cch cng nhc,cng nh trong Kh trm an in khng c dn nn kh xung mt cchcng nhc, m l ch an in (a thc xung an in) vi mc nh c nh khng ( th an in l ta cng, c ngha l gi cho an inbt ng, cn ch an in l hnh cng, a thc xung an in cngha l ng. Nm chc lc nh v trm kh (dn nn kh) s khin chong tc ton thn nh nhng linh hot, vng chc.

4. Huyt Bch hi lun lun gi t th H lnh nh knh s c tcdng nng ton thn, ng thi v cm thu vo nn thun li cho vic ht thv vn ng ni kh.

Pha trc huyt Bch hi l tin nh. Nu tin nh hng ln trn, smang tt b phn u ngng ln. Nu hu nh hng ln thng nh s mctt b phn u qu thu vo bn trong. Ch c huyt Bch hi hng ln ho th b phn pha di u mi thu vo bn trong, kt hp vi kh dn vxng sng lng (thip tch bi) ging nh tc dng ca i truy, Lim tuynhi co li trong php kh cng tr liu. Nh ng Thi cc quyn khng dng nt co trnh hiu lm nh hng n thng h nht tuyn dn n hintng khng hi ha.

c- GyC gy phi thng, th lng, khng n n gn cng, nh vy khi quay phi

tri s c t nhin v linh hot. Nu vy lc nn gn hoc ch ch ti thlng khin c mm ot u lm gim s linh hot ca c khi quay phi tri v nh hng ti t th t nhin ca H lnh nh knh. V vy, c gy phi thlng, ngay thng, khng cng , khng mm.

C gy c thng, lng c hay khng ? iu ny c lin quan ti vicH lnh nh knh c thc hin tha ng hay khng. Nu nh k nh thiqu, c gy cng s b lin i cng theo, cn nh knh bt cp , c gy sb mm theo.

Huyt mn sau gy c mi lin h cht ch vi Huyt Trng Cng vng xng cng. mn tc t quay u tin ca xng c, thng quahot ng ca t quay, u s tr thnh n by thng bng. H lnh nhknh l s thng bng ca u gi vi ct sng. Thi cc quyn gi s hotng n hi ca ct sng l Thn cung. Thi cc quyn kiu V th lyphn eo lm tay cung, t sng ln v xng cng l hai u cung, cn kuTrn th ly xng cng v phn t t sng ln tr ln ti tn huyt mnlm hai u cung tng cng iu tit v sc ph ra ca n, iu ny cquan h ti s tch pht lc khi y tay. H lnh nh knh c tc dng githng bng ct sng, cn ct xng c c tc dng iu tit.

Khi tp quyn, mt chuyn dch v h ng no, th c gy cng chuyntheo.

2. Chi trn

a- VaiKhi tp quyn, d l dng thn iu khin tay hay dng tay iu khin

thn cng u l chuyn ng trn theo th thun, v vy yu cu cnh tay khidui ra, co vo, quay trn, u phi mm mi. Nhng cnh tay c mm milinh hot c hay khng ? iu ny ty thuc vo khp xng vai c thlng c khng. Th lng khp xng l do thc iu khin thc hin.iu ny phi lyn tp lu di mi thc hin c. Sau khi luyn tp thnhthi quen, khp xng vai s t nhin dn dn c th lng ra v chmcung. Sau khi khp xng vai hon ton c th lng , tan b cnh tayc th dui ra, co vo, cun trn t nhin nh cnh liu b gi thi.

Trm kin thy chu c coi l mt trong nhng php tc quan trngca Thi cc quyn. Thi cc quyn y u cu Trm kin (chm vai) sau khi th lng vai. Trm kin thy chu cng gip cho t nhin hnh thnh tth Hm hung bt bi. Nu nh vai, nng khuu s l m hng t th hmhung bt bi v bt li cho vic thc hin kh trm an in . Ch c hmhung bt bi c thc hin tt th mi c th thc hin kh trm an in.

S th lng v vn ng xoay trn ca vai c tc dng dui thng gn v c vai, ng thi khin cho c hai sn lng hnh thnh Kh thip bi (khp vo lng).

Khi mi tp quyn ch ngh ti vic th lng to n thn v th lngkhp xng vai. Khi luyn c thi gian di, hiu c s thay i ca thch th phi ngh ti vic Trm thn v Trm kin, khin Ni hnh tmm mi chun sang ch m lng, cnh tay s c nh nhng linh hot ,song li rt mm mi v c lc. Nh vy, cnh tay s dn dn tng cng tnhn hi nh th lng m khng th lng, cng nh ha quyn. Bngknh l lc ni lin cc lc vi nhau rt quan trng trong Thi cc quyn.ng tc kiu xoay trn c, qun qut ly nhau. Cht l ng bng knh cngcao tc dng gn li vi nhau lc y tay ln cao, d dng dng khuu tay vnm tay iu khin trung tm i ph ng. Trong lc din bin cng khng db b p vo thc trng b ri khin mnh vo a v bt li.

Khi trm kin thy chu phi ch khng p cnh tay v o st nch, phicch nch mt nm tay, cnh tay c ch vn ng, v khng mt tnh nhi.

Khi mi th vo ng v tr, vai v hng phi to thnh ng thng, haivai th lng, chm xung v hi hp v pha trc, to th hm hung btbi. Hai khp xng vai nh l khng lin, quan h cht ch vi nhau. Nh vy s trong s bung ra c on t li, tng cng tc dng hp lc. Trongqu trnh vn ng, d tin ln hay li li, quay phi hay ln tri, vai v hngphi lun lun nm trn mt ng thng, p ng yu cu thng h nhtiu tuyn.

Hai vai phi bng phng cn i, khi vn ng khng c xy ra hintng vai cao vai thp, lm hng t th thng thn.

Thi cc quyn kiu Trn v V ch trng 2 i xng vai hp hp vpha trc, to iu kin cho vic h nh thnh t th hm hung bt bi, kthp vi vic th lng v chm xung theo hnh cung v xng ln v cln phn bng s rt cng chc, c hai bn bng cng hp v trc, c thtng cng kh nng hp lc.

b- Khuu tayKhi tp Thi cc quyn , khp khuu tay lun hi gp li v c lc ko

xung, d khi cnh tay phi a ln cao hn vai, u khuu vn phi nh clc ko xung. Nu u khuu ngc l n cng y theo hng ln. iu nytri vi yu cu trong Thi cc quyn. Nu khuu tay cch xa thn, nh rapha ngoi th s khng cn tr vic trm kin m cn nh hng ti victrm kh, ng thi hai sn h qu ln, cng l iu bt li trong vthut.

trm kin thy chu cng c th tng thm sc mnh cho cnh tay duitrong khi vn ng. Ch c thc hin trm kin thy chu mi c th tngcng tc dng ca vi ta uyn.

Khi mi th vo ng v tr, u khuu tay phi c mi t ng h vi khpgi, hai khuu tay cng phi c s hp lc tr c sau, phi tri, trn di.

c- C tayC tay l b phn linh hot nht, c xoay ln nht trong t an b cc

khp. i vi c tay , iu cn ch nht l ta uyn. Nhng ngi tpThi cc quyn ni chung u coi trng s quay trn ca c tay, song phnng u ch ti s linh hot mm mi uyn chuyn ca n, m xem nhtm quan trng ca vic ta uyn , n n khng to c lc cho c tay, khinc tay mm mi nh ma, ch to c v p v s nh nhng, linh hot chkhng to c v p Nhu trung hu cng. Nh vy kh a c nilc ra u cc ngn tay, nh hng ti vic tch lc cho cnh tay, tng tr ngs tch t bng knh.

Khi y tay kh thc hin cc th cm, v, n, tm bt.Nu khuu tay th qu lng , khng lc, cnh tay tt cng khng c lc khi

a ra d b i phng tm cht khuu.Ta uyn yu cu trong qa trnh cnh tay dui ra co vo, khyu tay

khng qu cng cng khng c mm, m vn ng mt cch mm mi vdo dai nh gn. Khi vo ng th, khuu cng phi c th chm xungcng vi s chm thn nn kh, ng thi c nh howngs, khin bn tay t tc a lc vo, nh vy gi l ta uyn. Ta uyn cn c gi lThp tuyn.

Ta uyn c th trong khi vn ng, ni lc bn tay khng b ton hoc b mt.

Trong ng tc y tay, khi khng ch lc ca i phng cng cn phita uyn c th mi c th khng ch c. C khng ch c th migii phng lc ca i phng.

d- Tay :Tay l b phn kho lo nht v bin ha nht. Hnh dng tay trong Thi

cc quyn chia lm 3 dng : bn tay, nm tay v mc cu. Trong vic thaolc, phng php nm (chng) l ch yu. c im ca chng php(phng php ca bn tay) trong Thi cc quyn l cc ngn tay dui lng,iu ny khc vi chng php trong trng quyn (ngn ci cun cht, 4ngn cn li dui thng v khp cht).

Khi mi tp quyn, xut chng v thu chng u phi t nhin, khngc vn lc nm hc m bn tay. Lng bn tay khng c trng. Khiluyn tp cng phu, ta hiu c h thc ca ng tc th n s c biuhin trn bn tay. V d, ng tc vn tay ra pha trc, khi cha vn, bntay hi khum, lc tch m khng pht, nh vy gi l h chng; trong qutrnh vn ra, v ng tc vn ra thc hin theo ng xoy c nn dn dntrit tiu hnh khum ca lng bn tay, nh vy gi l t h sang thc. Khi

vn ti im cui cng, hnh khum gn nh b trit tiu hon ton ngn tayhi dui, ta uyn, gc bn tay hi nh v pha trc, gip cho th vn vpha trc dng a lc ra u ngn tay , nh vy gi l thc chng; khithu v, v thu v theo ng xay c, bn tay dn dn t m v khum, nhvy gi l t thc v h.

ng tc ca bn tay l mt b phn ca ng tc hon chnh, v vy, sh thc cu bn tay nn kt hp vi s thay i h thc ca ng tc honchnh l lun v quyn c ni : Gc ca n chn, pht ra i, quytnh eo, th hin ngn tay tt c lin trong mt h i, c ngha l khi xut th phi kt hp vi ton b cc ng tc ca eo, i, chn.

Khi luyn ti giai on c th dng kh vn lc mi b phn, cth khin lc u ngn tay thay i theo h ng ca cnh tay. V d, khivn tay ra pha trc, bn tay nghing li, lc ny, u ngn tay t c lctrc ri cng vi ng tc vn ra theo ng xoy c ca cnh tay, lc sdn dn c chuyn dn sang u ngn p t, ngn gia, ngn tr v ngnci, khin ni lc c a ra nm ngn tay. Khi u ngn tay ci c lctrc, cng vi ng tc vn ra theo ng xoy c ca cnh tay, lc cngdn dn c a vi tn u ngn t. Khi bn tay a ln h xung songsong vi mt t th u ngn tay gia c lc trc, khi lc y ns a ti dn cc ngn khc.

Khi ngn ci quay ra ngoi gi l Ngoi quyn (quay ra ngoi) hocThun quyn (quay thun); khi ngn ci quay vo trong gi l Ni quynhoc Nghch quyn (quay ngc). D quay thun hay quay ngc u phinh th lng m khng th lng, cng nhu ho quyn. ng tc ca Thicc quyn c thc hin theo ng xoy c, v vy Cng nhu haquyn l yu lnh khng th thiu khi luyn tp.

Khi luyn thnh thc, mt nhn theo u ngn tay no c ngha l lyu ngn tay lm chnh v t t a lc ti. Khi a , cc ngn khccng dn dn c lc. Trong Thi cc quyn , kiu Trn th tp trung thnnhn vo u ngn gia, cn kiu Dng v Ng th tp trung vo u ngntr hoc u ngn ci. Cch a ln lt lc vo tng ngn tay ch c th thchin trong Thi cc quyn, v cc ng tc tay trong Thi cc quyn cthc hin theo kiu xoy c, cun t , phm nhng chng php ln thngxung thng u khng lm c iu ny.

Khi mi th vo ng v tr, u ngn tay v u ngn chn tng h vinhau, u hai bn tay cng vy. Trong phn ln cc t th, u bn tay ngangbng vi chp mi. S ngang bng gia u b n tay, u bn chn v chpmi trong phn ln cc t th, thut ng gi l Tam tim tng i.

Khi th bn tay xung khng c thp qu u gi, nu thp qu gi sd mt trng tm, khi nh tay ra rt b t li. Cnh tay khng dui thng gith tch lc. Khi vung tay, phi pht trin bin ho mt thit, khng cngnhc v t on.

Cn c vo phng hng v hnh dng bn tay, c th quy np chngphp thnh 7 loi sau :

1) Chnh chng : u ngn tay cha thng ln, lng bn tay hng vpha trc.

2) Lp chng : u ngn tay cha thng hoc chch l n, lng bn taykhng hng v pha trc m hng ra pha khc.

3) Thy chng : u ngn tay chc thng hoc chch xung, khng tnhti hng ca lng bn tay.

4) Ngng chng : lng bn tay hng thng hoc chch ln, khng tnhti hng ca u ngn tay.

5) Trc chng : ngn ci cha thng ln, bn tay thng nghing, khngtnh n hng lng bn tay.

6) Ph chng : lng bn tay p thng hoc chch xung, khng tnh tiu ngn tay.

7) Phn chng : ngn ci nm bn di, bu tay thng nghing.

e- Nm tay :Cc nm tay trong Thi cc quyn cng ging nh cch nm tay thng

thng trong cc mn quyn thut khc, tc 4 ngn tay khp li, d ng ngngia iu khin cc ngn khc c ng cun vo, u cc ngn tay p vo lngbn tay, sau ly bng ngn ci ln on gia ngn tr, nm thnh qum. Tuy Thi cc quyn l mt quyn Nhu trung hu cng, song n btu t nhu, nn nm tay cng khng nn qu cht. Nhng d nm lng haynm cht cng u phi c kt t kh lc, khin nm tay khng b bung rakhi nh tay.

Khi nm tay nh chm ti mc tiu, lng nm tay phi vung gc vicnh tay di, nu khng khi gp tr lc phn c tay rt d b thng. y lkinh nghim chung rt ra t thc tin ca cc mn quyn.

Trong Thi cc quyn c 5 ng tc nh bng nm tay, l Ym thhonh chy, Phi thn chy, Ch u chy, Kch a chy, Ch angchy. Cho nn cng gi l Thi cc 5 chy. V cc ng tc trong Thi ccquyn vn ng theo ng xoy c, nn cc t th thun ngc, p nga,ngang dc c tin hnh an cho nhau, to nn cc kiu ng tc, songphn c tay vn phi th lng mm mi m c lc. Khi nm tay nh trngch, lng nm tay phi vung gc vi cnh tay d i. y l iu cn ch .

Sau mt thi gian di tp luyn phi cm nhn c s thay i im nhnlc ca nm tay trong cc t th. V d, khi nh nm tay ra giai on lpquyn (ming h nm trn) th t th hai ca ngn t c lc, khi sanggiai on bnh quyn (lng bn tay di) th t th nht ca ngn giac lc, khi nm tay cm xung th t th hai ca ngn gia c lc, khinm tay nh ln, t th nht ca ngn gia c lc, khi nm tay vung trnth t hai ca ngn ci c lc.

Cng vi s thay i phng hng v tc dng ca nm trong qu tr nhvn ng, im nhn lc cc ngn tay cng thay i theo vi mc ch alc vo nm tay. l phng php nhn lc ca nm tay trong qu trnh vnng.

f- CuTay cu l 5 ngn tay chm li, gp thng xung hoc h i qup vo, to

dng nh mc cu. Thng thng th t chng bin cu (t t th bn taychuyn sang th mc cu). Trong Thi cc quyn tay cu c hai kiu : kiuTrn v kiu Ng. im chung ca hai kiu n y l ngn t qup trc, tiptheo n ngn tay p t, ngn gia, ngn tr, u ngn t p v o gc bn tay,ngn ci p vo t u, ngn tr, quay ca t ngn tay ln. Khc nhau l tay cu kiu Trn c to ra trong khi vn ng, quay ca c tay kh ln,cn tay cu kiu Ng th sau khi dng tay mi trc tip to thnh, nn quayca c tay kh nh. Tay cu trong v thut l mt th php tm bt, c tcdng qup, tm, kha.

Tay cu l mt trong nhng phng php luyn tp lc c tay v lc ngntay. Phng php tm bt trong Thi cc quyn kiu Trn kh nhiu. V d.trong ng tc qu ca Ym th ho nh chy c kiu tay cu 4 ngn

chm li to cu thc hin ng tc qup, c kiu ngn t v p t chmqup li, ngn tr dui thng v trc, u l php tm bt ca tay.

3. Phn trn ca thn ngi:

a- Ngc :Trong v thut th ngc c 3 dng : vn ra, thu vo v hm hung

(hm hung c ngha kh hm cha trong lng ngc c iu xung phnbng)

Trong Thi cc quyn p dng phng php ht su ca phn bng, dovy ngc phi th hm hung, khng ngng tng cng su v s ln htth trong iu kin tng s ln ht v o, nh vy s gim hin tng th gptrong qu trnh vn ng. Hm hung khng thu kh gp gp nh th vnngc, hm hung to ra c gic kh bao lng ngc. "H m hung" c tc dngquan trng v phng din sc khe. N lm lng khp xng quai sanh lmhai vai t nhin bung lng, thng qua ng tc khin hai th hai mng x ngsn h thp, lm cho khoang ngc m rng c honh c th h thp.

"Hm hung" khng th thay i ty tin theo ng tc m c nh, l tth thng xuyn, lin tc ca phn ngc to thun li ch cc c honh htsu, do c honh vn ng lin tc khin cho khoang bng v ph tng chus vn ng lc lng lc cng h tr tt cho hot ng l u thng mu v chcnng ca ni tng. Do s vn ng xoay quanh ca c ngc, "Hm hung" ctc dng quan trng trong luyn tp. Nu vn dng th php k nh lc (tc kchlc) khng th tch ri s b tr ca "Hm hung". "Hm hung" l t th timtng ca phn ngc.

Sau khi luyn quyn cng, ly thn dn tay, ly tay dn thn, t y th xoaytrn, ngc d dng cng tay vn ng khi cc c ngc khng ch c tcdng co gin thun ty, m cn c th to nn nhng chuyn ng xon trnca chnh n, c tc dng tt trong r n luyn sc khe v trong tn cng iphng.

Lc u tp Thi cc quyn , hu ht mi ng i u thy rt kh luyn th"Hm hung". B quan nim th vn ngc ln p, trong ng tc ta thn ccyu cu ca th "Hm hung" tng bc thch ng, sau mt thi gian c bsung hon chnh dn. Nu khng coi trng th "H m hung" s d b tt glng v ngc lp, v vy nn ch trnh.

Phi ch c nh hai xng quai sanh trung gian gia ngc v vai, lunch phng php luyn cho cc xng sn ni lng, cc c ngc chngxung song lun vn ra pha trc; v thn php, thn trn lun thng khngdao ng, trng tm h thp lun dng thn duy tr cn bng ton c th.

c th pht huy hiu qu chnh xc tc dng tn cng ph ng th cahai cnh tay v s bin i h thc th bn tay dng nh ch c quan h thch vi phn ngc, hai xng quai sanh chng lng, ngc hi thu cc c ngckhi hot ng ln xung tri phi c th h tr nhau bm st chuyn ngxoay trn. ng tc cng luyn cng c hiu qu ln v sc khe v chnhxc, y nhanh k xo i tay. Chi di cng vi th "Hm hung" c quan hh tr nh vy s c s thng nht ton thn khin i chn va vng chc vlinh hot.

b- Xng sng:"Hm hung" v "bt bi" quan h mt thit ("bt bi" c ngha l khng

kh trim st lng) c "hm hung" th c "bt bi". "Bt bi" l khi ngcgim ngm kh.

Cc c lng lun chng, nhng xng ct sng gia hai xng n vai cth nng ton b cc c trc sau, khng ch thun ty h tr cc c pha saulng m cn c tc dng b tr c phn trc (c bit i vi khp th 3xng sng).

Tc dng ca "Hm hung" l c li cho ha knh cn tc dng ca "Btbi" li c li cho quyn k nh v phng knh. Trong tn cng c hai u cquan h tng ng.

Tc dng ca "Bt bi" trong rn luyn ch yu l m nh ca ngtc, nhiu nht khng qu 30o, bin ng ty sng ca xng sng c th lhot ng iu tit t hnh cung trc n hnh cung sau, lm cho mng lithn kinh lng c s rn luyn tt. Hn na trong khi vn ng lm choc bp b vai t c do dai. Ty sng v xng sng c khe v dido n s c li bn im sau:

1) C nhim v h tr v iu tit trng lng c th;2) L c s duy tr mi quan h gia phn lng kt hp cng cc hot

ng ca chn tay con ngi, bin ton thn "Nht ng v hu bt ng".3) Duy tr tnh chnh xc ca t th v ng tc, bo m thn c thng.4) Trong qu trnh luyn quan h cht ch vi ton phn lng c tc dng

khi ng, khin ni cng ti c bn chn, thng sut sng lng, n tngngn tay. Do vy c th ni lc do bi pht tc ct sng c coi l tr ctquan trng nht.

Hc thuyt knh lc cho l c mch c huyt mnh on cui x ngcng trung ng. Huyt ny men theo ng mt pha sau ca c. Ni yli gp D mch. l noi tng hi t ca kh huyt. Tng, ph, kinh kh uthng thng vi nhau l nh D mch (D huyt). Thi cc quyn khaithng mi s b tc, rt c tc dng tt v hin nhin vi cc c nng tiu ha,hp th v lp ra ci mi, o thi ci c. C th iu tit m dng.

c- Bng :Thi cc quyn lun yu cu phn bng Th lng m tnh ng thi

cng phi Kh trm an in dc thc hin thong qua ph ng php th bngsu. Th lng m tnh l nguyn tc luyn Thi cc quyn. i vi phnbng, y l yu cu c bit quan trng, l yu cu phi c luyn bngcng vi "Kh trm an in". Vn ng th bng su ca Thi cc quyn chai dng ht th thun v ht th ngc, ht th thun trc khi ht bng dithu li, khi th ra bng di nh ra, cn ht th ngc, khi ht vo bng dinh ra, khi th ra bng di thu li. Khi bng di nh ra tc l "Kh trman in" . Do vy khng phi l tuyt i ha "Kh trm an in" . Mt htmt th chnh l s tin hnh thay th gia "Kh trm an in" v Khbt trm an in. C khi p dng h nh thc ht th thun, cng c khi pdng hnh thc ht th ngc .

Do Thi cc quyn c tnh cht cha bnh, nu ht th t nhi n v mbo tnh chnh xc ca t th ng tc cng vi s ht t nhin th n cngkhng c hi g. Song nu nghin cu k ht th vi iu ho hnh ng nng cao hiu qu rn luyn th nn p dng ht th thun hay ht th ngc ltt nht.

Ht th bng c li cho s hot ng ni tng, tng c ng tnh c lp vtnh do dai ca cc vch ngn khi vn ng bng c khi lng c khi cng(khi cn cng phi ch Th lng), vn lc ln phn bng dn dn s rntrn do c tnh c lp v do dai, nn tng cng kh nng chng li clc bn ngoi tc ng.

Khi mi hc nn ch th lng cc c bng, n khi cc ng tc luynthnh thc, cng ch cn hnh dung "Kh trm an in" m tin hnh ngtc.

an in tc l phn bng, thng xuyn tin hnh vn ng hnh trn,ln xung tra phi, khi lng khi cng, c tc dng ph ng chng bnh au ddy, chy mu d dy v cng c tc dng phng cha cc bnh mt, di tinh,i dt

"Kh trm an in" ch yu c tc dng d ng s vn ng c honh ht th qua bng. Nhng s phi hp ca t th rt quan trng, th duy tr s cn bng ca t xng ct chnh gia, Hm hung bt bi, vai trmxung, th lng huu tay, cc c lng th lng, mi khp xng sn thgin. V nh vy t c yu cu ca "Kh trm an in".

luyn tt "Kh trm an in" ca Thi cc quyn i hi phi luyncng phu, "Kh trm an in" khi pht lc, s c li cho vic duy tr trngtm, tng cng sc mnh i chn, to th xoay vng chc, tn dng clc phn ca t tng sc mnh khi pht lc, t n tr nh c cnglc trong th lng phi c k thut cao.

Cho d luyn quyn hay luyn mn phi khc, trong khong th i gian"Kh trm an in" dng ch a lc n chn, tuyt i khng c thkhom s gy nn mt cng lc yu, t on, khng tp trung, mt tnh li nhon.

Duy tr th thng v th lng ca ct sng l im mu cht ca ton bcc hot ng tim m ca c th.

d- EoEo l b phn then cht lin kt hot ng gia thn trn vi thn di v

c tc dng chnh trong vic thay i ng tc to n thn, iu chnh s nnh trong tm v a lc ti cc b phn.

Thi cc quyn yu cu eo phi lng, chm v thng. Eo lng m th chml nhm to iu khin thc hin tt vic "Kh trm an in" khin thn tr nkhng bng bnh, thn di vng chi c lc m li c th chuyn ng linhhot. trnh tnh trng trong lm ngoi li, eo cn phi thng chng t tr cchuyn ng ny khng cong, khng lc l, ch c nhng chuyn ng mtrc chuyn ng , khng cong, khng lc l mi c th lm cho ni lc linhhot, chng c tm mt (bt din), khng phin din.

Do ton thn th lng, th trng t eo tr nn t nhin chm xung, tonb trng lng do phn eo gnh , v vy eo cn phi thng th mi c lcgnh vc, trong lao ng c t, trong th thao u yu cu eo phi thng, nhvy mi pht huy c tc dng, trnh c tai nn.

Khi mi th vo ng v tr, eo v hng hi lng v chm h tr cho vicn nh trng tm, khin ni lc c a ti u t ch nh lc ly tm dochuyn ng ca trc eo to nn. Phn eo khng th lng v chm xung vkhng thng ng, mng s b nh ra ngo i nhiu qu, do vy phn di cac th cng khng th ng thng, gy nhng nh h ng khng tt cho victinh thn xuyn qua nh v Lc pht t sng lng. L lun v mnquyn ni : u ngun mnh c vng tht lng, tht lng ychnh l ch hai qu thn, gi nm na l mt lng, ngi xa cho rng thnl u ngun kh th trong c th ngi, v vy ni : Kh pht t thn.Thn tt th chn vng, kh thng, tinh thn sng khoi v mt sng. T , llun v quyn nhn mnh rng : Phi lun lun lu gi vng lng.

Khi bt u hc Thi cc quyn, trc tin cn ch ti s mm lng calng, v cng cn ch ti thng v trng. Ch ti thng v trng trn c s mm lng, s gip trnh c tt ci xung g p v vn ln

cng nhc, lm nh hng n tnh linh hot khi xoay chuyn ca l ng. Khilm ng tc bc hnh cnh cung trong Thi cc quyn kiu Ng, mc dthn trn ci v pha trc, nhng lng v thn vn cn gi thng , tc l lct nh u cn c xuyn thng ti gt chn , to thnh mt ng thngtrong khng gian, l mt kiu ca php luyn thn trong nghi ng c thng.

Bt k bi Thi cc quyn no cng u ch vn dng lc l ng, nuvn dng lc mt cch thch hp th c th tng sc pht lc , nng cao tc pht lc, hn na cn gip cho lc ca ton thn tp trung vo mt im. Ccnh Thi cc quyn tng ni : Lng bn tay, c tay, khuu tay, v vai,cnh lng, sng lng, hng, u gi, chn, lc ca chn tit u pht tgia lng, php thut ng ngi cng nhn mnh cch vn l ng i mt chng minh tm quan tng ca l ng trong tn cng. Do vic tp luyn Thicc quyn bt u i t ng tc mm, lng v trng nn c ng dng vovic cha bnh, ch cn iu chnh l ng vn ng l c hiu qu rt tti vi vic cha tr bnh thn.

Thi cc quyn trc ht coi trng php luyn thn, do vy hy ht mi h thc u c phn lng, sau l ngc. Khi lm ng tc vi lng, th thtlng hai bn tri phi thay nhau lm cng vic phn r thc h.

Tht lng c lin quan cht ch vi hai i, khi mt bn tht lng l thcth i pha di cng l thc, khi mt bn tht lng l h th i pha dicng l h, l phng php luyn tp pha di tng lin hai i.Nhng vn cn thc hin nguyn tc Trong thc c h, trong h c thc, lm sao thc m vn khng bi ri, h vn khng n ni v b hng ht.

Khi c nhng ng tc hon chnh, nh hnh ri th lng cn thpxung (tc l lc lng cn i xung), tr gip cho kh trm v lc xuyn ttiu (du tay, u chn gi l t tiu) bc i cng vng chc hn.

e- MngCu to sinh l ca mng hi nh ra ngoi, nhng trong khi tp Thi cc

quyn, nu mng qu nh ra ngoi, nht nh s mc phi tt cong lng v ciu, cc nh Thi cc quyn ngy xa ch ra yu cu thu gn mng, gipnhng ngi hc Thi cc quyn ch khng c mng nh ra, m cnthu gn vo trong, l t th thu gn t nhin sau khi lng mm thng vphn thn di ng thng. Cng tng t nh t th lng lc ngiynv mng lc ngi xung, u hi nh ra mt cch t nhin. ng tc chyu khi thu gn mng l : di s phi hp gia kh di rn v hnghi m h nng ln (tc hng treo), c th gip cho phn bng kt t nhiuthc, tng cng tc dng vn ng h hp theo ho nh cch m, c th gipcc c bng , rut non, rut gi, h bi tit v thn c luyn tp c quy luthn, ngoi ra cng gp phn nng cao tnh do dai v n hi ca c bng.Tip , sau khi thu gn mng th phn mng s d dng duy tr ththng chnh gia , khng ging nh khi mng nh ra ngoi nhiu khinmng b vo, thng nh hng ti t th phn thn di thng ng. Phnthn di gn ch xng cng, n ng nhiu ng thng chnh gia, vvy, n khng phi l mt ng tc m l t th c nh v mt sinh l, tpthnh gc nghing 40 50o so vi xng chu. ng tc nh hng v phano th bn ngoi th xng phn thn di cng hng chiu thng vin, y chnh l hm phn thn di thng ng.

Ngoi ra, thu gn mng khng nhng c li cho ng tc gi thng bngm cn c li i vi ng tc vung tay bin lc v phng lc, c th giptrng tm c th h xung thp. V thu gn mng khin cho phn thn d i u di ca ct sng thu vo v trm xung, nn c nh c u dica ct sng, hnh thnh b cho c thn trn. C c b l phn thn

di thng ng, s gip cho xng cng ca lng c nh, gp phn tr giptnh linh hot ca ct sng v tnh n hi ca c lng, c li cho qu trnhlc pht t sng lng. Nu mng khng thu gn, ng sau ca phn thndi s khng thng, s bin lc pht tr th nh lc bp tay lch hng mtbn , lc s lm mt thng bng, khng th thc hin chuy n ch mtphng, bi v lc khng phi l lc pht t i, lm nh hng ti lcchnh th ca sng lng.

Tc dng tn cng ca mng l ng ph vi khi p gn i ph ngpha sau lng, hoc khi di ng tin ln s ly mng chm dnh phn bngdi ca i phng, phi hp php luyn tay, ci ngi mng nh cao,lm cho i phng ng t ng sau ln ra ng trc. Mng cng c th lidng th lm gp mnh khp u gi v hng ca i phng t ng sau,khin i phng ng nho. Cng cn ch ti hnh xoy c ca ng tc,nh vy i phng s mt thng bng v ng

4. Chi di :

a- Hng :Hng tc l b phn Hi m. Hc thuyt kinh lc ca Trung Y cho rng

hai mnh Nhim v c ca c th u bt u t huyt Hi m, tngng vi Lc nh u do phn h iu khin ca huyt Bch Hi tr nnh u, t xy dng phng php tp luyn kh thng t nhin gia haimch .

Hng cn vin mn, v cng cn h, khng th thu vo thnh hng nhnnh hnh ch nhn. Hng m ra, hai u gi c xu hng hi gp vo bntrong, th phn hng ng nhin l trn. K c khi hai u gi m ra phangoi, m hai i trn t ngoi hp vo trong, hng m ra th vn c tc dnglm hng trn. Hi m thuc phn h nng ln, da b phn ny li cchiu hng t rung chuyn xung di, hng t nhin c th thnh h. Sh v trn ca hng lm cho khp xng chu i rng ra, cc dy chngxung quanh khp xng chu i s cht li, nht nh chn phi cho i ra nng cao tnh linh hot cho s chuyn vn khi vn mnh v tc hot ngca n , v cng l c s duy nht gip cho i c th chuyn bin t hnhcong sang h v thc. ng tc c i v ng tc ca cnh tay s nhp nhngthng nht, cnh tay s xoay thun v ng, cn i cng xoay thun vng theo,ngc li, cnh tay xoay ngc vng th i cng xoay ngc vng theo. Chkhi no u gi qu v hng trn th mi c th tng t lc bt u t gtchn, pht t i, nng ln sng lng, hnh thnh trn u ngn tay.

Hng treo (iu ang), Hng iu tit (iu ang) v hng tn(Vin ang), tn gi khc nhau nhng ngha l nh nhau. Thi cc quynly s mm mng, vin mn lm ch yu, do vy gi hng tn (Vinang) l thch hp hn c.

Khi lng v hng chng v lng, mng thu gn, th lc hng s ct chn. Khi lc t hng xung chn ri, khp u gi s c ng c scmnh, th y chn s cng bng phng p t, t bc i s cng vng vc nh. ng tc Ngc di hng v Kh rn l nhp nhng vi nhau,v vy bng di cng cung thc, trng tm cng cng n nh. Khi hng lh th cng c ngha l trong thc c h, chuyn ng li cng linh hot. Lc hng di xung di ri, th lc nh phn trn cng vng hn, phpluyn thn t nhin s chnh xc n nh, cc nh Thi cc quyn trc kia bn chung vi nhau v chuyn Dnh nng v Hng treo, coi l mttrong nhng php luyn thn.

Khi lc pht trong lc lm ng tc va n va l ra ngoi, th cn c sbin ha ca lng v hng lm th tr gip, nh vy mi c li cho tnhchnh xc v s trm tnh mm lng ca lc pht, cho vic chuy n ch nhtphng, hn na cn nng cao tc trc x ca tnh trong cong c thngca n. S bin ha ca lng v hng c th c tc dng tt i vi vic nnh trng tm, iu chnh trng tm, i vi s linh hot v phi hp giaphp luyn thn, luyn tay v luyn bc.

Khi thn ngi ngi xm, khung chu i m ra th ca hng s mrng thnh hnh trn, d dng tr gip cho lc hng t phn thn di nngln. Nhng khi ngi xm th cao thp ca hng khng c thp qu ugi, nu khng, lng vn ng s gim xung, h nh thnh hng b rung ngtng phn vi hng nhn, lc hng khng th thu gn nng l n cao, haichn hng ra ngoi cng t m tr thanh h, s bin ha h thc tr nnkhng linh hot .

S h thc khi thay i lng v s h thc khi khai hp (khp m) hngphui phi hp cht ch vi nhau, ng tc phi nhp nh ng. Khi ng tcthay i, lng v hng cng phi mm v linh hot, phng hng ca ngtc c th linh hot m khng b ng.

S thun bc ca ha lc khi vung tay, s iu chnh trng tm, s thayi phng hng, im lc, gc , ch yu th hin s thay i l ng vhng, cn s vn ng bin ha ca hai tay v lng ngc ch chim v tr thyu.

Khi pht lc (bt k khi n trong tay hay l ra ngo i), trc ht c bitch thu gn hng v xoay vn lng, khi ni lc mi c th trm tnh nhnhng thm thu c.

Lng v hng khng chng, khng linh hot, th s vn chuyn ni lc schm i r rt: lng khng thp c hng khng gn c, lc pht s vhiu.

b- Vng chu i : chi trn, ba khp c bn l vai, khuu tay v c tay, trc ht cn phi

m rng khp vai; cn chi di ba khp c bn l khp chu i, khpu gi, v khp c chn, trc ht yu cu m rng khp chu i. Sau khikhp chu i m rng, ng tc ca lng v c chn s cng linh hot nhpnhng.

T hng trn n khp chu i di chng, c th gip xng mu linkt vi nhau v cc khp gn c m rng, vn ng t cngc m rng, lm nh vy s gip vn ng h nh cong ca i thm linhhot , khin ni lc nng ln sng lng. Nh vy s t c mc m rngkhp chu i. Nhng khi m rng khp chu i, nu m rng qu hoc khi thn ngi xung m khp chu i qu thp so vi u gi, th sto thnh mt khuyt im hng rung, nu ch yu d ng khp chu im qu ko lc ln, ngc li s hin thn chn khng vng, lc thuvo y ra khng mnh. Nu eo khng lng v chm m bng bnh khngvng chi th lc co dui khng mnh. Nu khp chu i m qu hp, sto thnh Hng nhn, khng th linh hot trong vic to .

Khp chu i l b phn then cht iu khin ng tc ca eo vi chn,khp chu i l ni chuyn tip gia eo vi chn, khp chu i khngth lng th khng th linh hot, eo v chn cng kh theo cng, qua tathy vic th lng khp chu i l v cng quan trng. Khi chuyn ngm ly eo lm trung tm th xng khp chu i cng chuyn ng theo, v vy trn thc t chuyn ng eo l chuyn ng eo v khp chu i. Dokhp chu - i phi gnh trng lng ca thn trn, v vy vic luyn tp

th lng khp chu i phi tin hnh lu di hn luyn tp th lng khpvai. Nn thng xuyn tp cc ng tc vn lng, ng ln ngi xung v cao chn, to iu kin cho vic th lng khp chu i, nng cao tnhlinh hot v tnh mm mi do dai ca khp chu i.

i vi nhng ngi iu kin th lc cho php, mun tng c ng lngvn ng th khi bc chn ra y chu i ca bn chn thc phi hi xoayvo v th chm xung, tip theo l chuyn ng eo, ng thi t th hi hthp xung (song vn phi m bo trn di nm trn mt ng thng),cng lc chn kia t t dui ra n gia chng t th li nng ln, sau khichn chm t t t chuyn trng tm sang chn n y, khi hon thnh ng tceo v khp chu i tr li bnh thng. y l phng php quan trngnhm tng cng lng vn ng, l phng php vn ng khin bc chnvng chi mi gc . Trong t th trn di nm trn mt ng thng,H lnh nh knh v lc, hng nn xung, lc c a xung tn di bnchn, ging nh mt cy i th cnh th vn ln, r th cm xung. V vynhng ngi tp Thi cc quyn lu ngy thng c bp chn pht trin. Songy l phng php luyn tp tn nhiu cng sc, lng vn ng cc ln nnch ph hp vi ngi tr tui, c sc khe , nhng ngi gi yu khng nnp dng.

m bo trn di nm trn mt ng thng khi thc hin cc ngtc, khi tin ln hoc li li, hai hng phi thng ng, c ng tin cng li, trnth phi thng vi hai vai, hng vn ng phi thng nht, lu n lun thchin yu cu vai phi thng nht vi hng, nh vy s to iu kin bom Xng cng chnh gia.

Thi cc quyn kiu Trn c nhng ng tc pht lc c th hin bnngoi. luyn tp cch vn ng eo, hng, khin lc c pht mt cchchnh xc ngi ta thng c nhng ng ng tc ring l tp pht lc,un nn s bin i ca eo, hng. Tr c tin yu cu ng tc phi chnh xc,sau lc pht phi tp trung, nhanh v mnh. y l trnh t tp luyn :luyn k xo trc khi luyn pht lc. tng cng tnh xoay trn ca lcpht ra, khi pht lc phi to c ting gi v v, th lc mi t ti trnh cng phu.

Ngy nay, Thi cc quyn kiu Dng, V, Ng loi b nhng ngtc pht lc th hin ra ngoi ca kiu Trn, nhm lm cho Thi cc quynph hp vi yu cu cha bnh, thch hp cho ng o qun chng luyntp. y l dng ch yu trong phong tro ph cp Thi cc quyn . Songnhng ngi tr khe vn yu cu c thm nhng ng tc pht lc, v vynhng ngi ny khi tp Thi cc quyn kiu Dng, V, Ng cng u cntp thm nhng ng tc ring l v pht lc.

c- u gi :Chn l b phn nng trng lng ton thn, trong khp gi l ni

chu lc ln nht, v vy khp gi cn phi c lc m vn linh hot. Khi bc,hai chn phi thay nhau nng trng tm, khi y hng xoay ng, khp gicng c nhc ln t t bc ra do vy khp gi chn kia phi nng trnglng ton thn.

Khi bc chn ra, trc tin ohi nng i ca bn chn h, tp trung scmnh vo khp gi nhc gi nhc gt chn l n. Khi lm ng tc chn, trc ht phi nng i, tp trung sc mnh v khp gi, u gi t nhtphi nng cao ngang hng, cc si gn hng c ko cng. Nn thngxuyn luyn tp ng tc hai tay m gi, khin gi m st vo ngc, th s cth nng gi v chn c cao hn.

Nng i, tp trung sc mnh vo u gi s gip ta a lc ca ton thnti tn mi chn, tng cng pht lc. S khai m ca y hng, co dui cac bp v s mm mi do dai ca cc khp s tng c ng vic pht lc. Vd nh cu th bng , trc khi , chn hi co li nh vy lc ra smnh hn.

S thay i thc h ca chn l do s quay trn ca khp chu i vkhp gi iu khin. i v cnh tay phi phi hp thng nht, y l immu cht thc hin lin mt mch vic a lc t chn ln i, qua ctsng v th hin ra ngn tay, ng thi cng l nguyn nhn khin khp chu i v khp gi linh hot m giu tnh n hi.

Xt v tc dng v thut ca u gi, l lun quyn thut c cu :Tc lai tt, Cn tin gia tt. Tc lai tt (i ph ng chn ti th mnhnng u gi ln) l php dng i ph i, l php bo v hng v lphng php va tin cng va phng th. Cn tin g ia tt (nh gn tincho vic s dng thm c u gi) , u gi hng ln c tc dng dng gi tin cng.

Khi ng tc hon thnh, khp gi hi khp vo trong, trc v sau (hocphi v tri) hai gi phi c mi quan h h ng, phi hp vi vic m yhng, khop lc hng, nh vy gi l hp trung hu khai , khin thn dichm xung, c lc, m hng cng c bo v.

Khi chn trc bc ra, mi u gi khng c vt qu mi bn chn, gi thng bng c th, cng khng nn mi u gi v cng chn tothnh ng thng ng, nh vy s nh hng ti tnh linh hot ca ng tctip theo.

d- Chn :Chn l gc r c bn ca b hnh, b php (th bc, kiu bc). Gc r

khng vng ch cn hi nghing lch l b hnh, b php s b ri lon. Bhnh, b php trong Thi cc quyn khng ging nhau, c to c nh, c ngin c phc tp, song yu cu chung ca n l ng tc chn phi chnh xc,linh hot v vng chi, Lm cho b hnh, b php c quy lut th s c thiu tit c s n nh ca trng tm ton thn. Th tin tam phn, tc tintht phn, bc ln chim c th, li li trnh c n th s khng baogi tht bi, iu ni ln tm quan tng ca ng tc chn.

Trc y, chn bc ln phi i theo ng vng cung, Thi cc quynkiu Ng ngy nay sa li iu ny, khng bc theo ng vng cungna. y l mt s ci cch nhm lm cho ngi tp d thao tc, ph hp vingi gi sc yu. Khi bc chn ra, trc tin phi ng vng vo mt chn,chng u gi, th lng khp chu i, n nh tng tm, sau chn kia tt bc ra theo hnh cung. Mun bc sng tri, rtc tin eo bn phi co li,ng thi khp chu i bn phi thu vo th chn tri bc ra s linh hot ,mun bc sang phi th ngc li. y l s vn dng nguyn l : munsang tri, trc tin phi v phi, mun sang phi, trc tin phi v tri vob php.

Khi hai chn lun phin vn ng, cc th din ra lin tc, ng tc cnphi theo hnhc ung, lun lun gn lin vi lc xoy c. Tay vn ng thchn cng t nhin vn ng theo, v vy c cu Tc ty th vn (chn vnng theo tay).

V mt v thut, chn vn ng theo h nh cung s c tc dng lng i,mc chn, thc gi, v.vng thi cng c tc dng ph ng th ph nhng thtrn ca i phng.

Phng php luyn i chn theo ng cung, mi chn ngc ln hocqup xung, xoay phi hay xoay tri n y rt c li cho khp v dy thn kinh

chn, bo m v pht trin tnh linh hot v tnh mm mi do dai ca cckhp chn. S ln xung, xoay rti, quay phi ca gt chn v s ngc ln,qup xung ca mi chn lin tc an nhau trong ton b ng tc, to nndng v p v hnh th, khng nhng khin khp c chn c linh hot, mcn trnh c tnh trng mt cn bng chn, iu ny c bit quan trngi vi ngi gi. Qua c th thy gia tnh v thut, tnh th dc, tnhngh thut v tnh cha bnh bo v sc khe c th thng nht c vi nhau(khc bit ch yu l ch lng vn ng ln hay nh, ng tc n ginhay phc tp).

Khi vn ng, hng ca mi bn chn c quan h ti lng vn ng v khai m ca khp chu i, v vy khng nn cho rng hng ca mibn chn khng quan tng, cn phi ch nh hng cho mi bn chn trongqu trnh ca mi th v khi tip t. Cn bit rng ng tc ca cc chi l linquan ti nhau, rng buc nhau, ch cn khng ch mt b phn nh n o cng nh hng ti tnh chnh xc ca ton b ng tc.

ng tc ca chi trn Thi cc quyn l ly cng tay iu khin khuu, lykhuu iu khin tay, ng tc ca chi d i l ly cng chn iu khin ugi, ly u gi iu khin i, im mu cht ca n l ch dng u ngntay v u ngn chn nh nhng iu khin s vn ng ca tay v chn, ngcv bng cng phi vn ng theo tay v chn, trn di theo nhau. Khi michn chiu thng v pha trc, hng ca hai tay cng phi chiu v phatrc, hng mt cng phi tp trung v pha tr c. y cng l yu cuTrn di theo nhau, mc ch l nhm lm cho hng vn ng trn, di,tri, phi thng nht, tng cng tc dng hp lc ton thn.

Khi tin ln hay li li cn phi ch ti s n nh ca thn, khng xy ra tnh trng lc cao lc thp, nh vy mt mt lm cho lng vn ng tnhin c tng cng, mt khc cng trnh c tnh trng bc di, bcngn, gia c c bc chn nh.

5. Khp :Ton b c th ngi c 206 chic xng chng c ni vi nhau bng

cc khp nng trng lng v thc hin cc ng tc. Thi cc quynyu cu trong khi thc hin cc ng tc phi dng thc th lng cckhp, ko di cc si gn, tng cng tnh n hi v tnh linh hot ca cckhp, ng thi yu cu cc t xng phi c khp ng vo nhau, khincc khp c trn tru m bn vng, trng lng c phn tn xung txng mt cch hp l nh m tng cng sc mnh v sc chu ng,pht huy c nhiu tc dng trong lao ng sn xut. Trong Thi cc quyn,khp c rn luyn theo phng php lc lng, lc cht (thi gian th lngdi, thi gian xit cht ngn).

Khi mi tp Thi cc quyn nn ngh nhiu ti vic th lng cc khp,trc tin th lng my khp ln nh khp vai, khp chu - i to iu kintt cho hot ng ca cc khp tay, khp chu, v.v Vic th lng x ngsng, c bit l on ngc v eo v cng quan trng, huyt mnh mn xng sng on eo l ni dn t trng tm ton thn, l im then cht iutit ng tc, ton thn, 24 xng sn 2 bn phi th lng xung, hp vpha trc, nh vy s gip cho vic Kh trm a n in c thc hin ddng v mch mu quanh vng eo c no .

Ngoi ra, th lng ton thn cn c ngha l phi dn dn thc hin thlng tng khp xng. V trong Thi cc quyn , khi mt ng tc c thchin th tt c cc b phn u phi c vn ng, nh ng lc lin hp caxng sng phn eo, t chi c th tin hnh cc ng tc dui ra co vo, sang

phi sang tri, ln xung theo ng xoy c, vic gia cc t c s thngsut to iu kin cho vic c th ko d i thn v cc chi, v vy, th lngcc khp ton thn l vic c th thc hin c. Khi nhiu ch cc khp c th lng cn c c bit ch cc t xng phi c khp chunvi nhau tng cng kh nng chu lc. Cc t x ng trn ton thn phiva c th lng li va khp chun vi nhau, trc tin phi th lng ctsng v my khp hot ng ch yu, nh vy cc t trn ton thn mi cs thng sut, lc m linh hot. chnh l yu cu cc t th lng vc th hp li bt k ch no.

Khp t chi cn yu cu khng c thng v khng tri ngc, c vymi ph hp vi yu cu Knh d khc sc nhi hu d (da vo ch congm tch th s c tha). Ch c thc hin hon ho cc yu cu : nhng ci cntnh u c tnh, nhng ci cn ng u c ng trong t th nh vy vphi chuyn i c ni lc theo yu cu khai trung hu hp, hp trunghu khai th mi c th coi l luyn ti trnh vn ng l cc khpc th quay trn t nhin, sau ny khi nng cao k xo nh tay n c thgip ta t ti trnh ch o cng l tch th, ch no cng c th vn lc.

Khi mi th c thc hin ng, ton thn nht t hp li, cc khp hpli theo trc i xng trn di, tri phi, nhng ci cn m u c m,nhng ci cn hp u c hp. Trong qu trnh vn ng khng ngng lcm lc hp, lc h lc thc, di tc ng ca cc c v gn, cc khp cvn ng ti mt liu lng ph hp lc th lng, lc xit cht v c qui lut.

Nhng yu cu trn i vi t th ca cc b phn c th s xuyn sutton b cc ng tc trong Thi cc quyn, chng c mi li n h vi nhau,rng buc nhau, t th ca mi b phn no khng chnh xc s khin chot th ca cc b phn khc sai theo, khi mi hc, cn phi tng b c luyntp thnh thc t th theo mt trnh t thun, tp xong t th ny mi chuynsang t th kia, c ngha l phi xy dng c c s tt cho nhng t th cbn nh : t th ca tay, chn, thn, mt .v.vKhi bt u mi t th philuyn tp i luyn tp li, dn dn tn g bc phi hp chng li trong mtchui cc ng tc, phi nm c tc , ng i v phng php ca tngng tc, th mi dn dn thc hin c yu cu thn thng thoi mi, ngtc lin hon lin tc, trn di phi tri nhp nhng, t l thnh quen, t quenthnh k xo. y l qu trnh tt nhin dn dn tng bc nng cao kthut.

gip ngi mi hc d nh, d kim tra, ti quy np nhng y u cuca Thi cc quyn i vi t th ca cc b phn c th thnh 12 mc sau :

1. Tm tnh thn th lng;2. Thn thng thoi mi;3. H lnh nh knh;4. Kh trm an in;5. Hm hung bt bi;6. Trm khin thy cu;7. Ta uyn th chng;8. Lng eo co tay;9. Xng cng chnh gia;10. Chng gi lng hng;11. Bc chn h thc;12. Trn di thng nhau.

Khi luyn tp, va tp va kim tra, kim tra ri un nn, c nh vy cct th s c thc hin chnh xc. C nhn th ng dy Cng o t nhinthnh (khi cng sc b ra , vic s thnh cng), khng nn luyn tp mtcch ba bi, m phi tun theo yu cu nghim ngt, tun t luyn tp, pht

hin ci sai v sa cha un nn, khng ngng tng kt v nng cao, nh vys nht nh t c yu cu.

IV. MY PHNG PHP LUYN TP THEN CHT

1. Thn php (phng php luyn tp thn)Thn php trong Thi cc quyn ch yu l lp thn cn phi thng, thoi

mi, chng c hai mt; khng c lm cho cc b phn b tn mn,phi th hin c s ngay ngn, t nhin, thoi mi, nghim tc, ha thun.Khi tin ln , li li, quay phi, quay tri, ng tc ca t chi d thay i thno th t nh u xung phn thn ti tn hu mn cng phi lun lunthng ng thng h nht iu tuyn. L lun v quyn thut c ni :Bch hi (nh u), trung cc (bng d i), nht tr qun thng. Nhng t th thn phc v trc, nga v sau, nghing phi, ng tri u khng ngyu cu, u l nhng khuyt im v thn php, s cn bng tr n di giahai vai vi hai hng, gia hai v vi hai gc bng, c ng tin cng li, khngci trc ci no sau l iu then cht gip ta thc hin t hng h tngty, thng h nht iu tuyn (trn di theo nhau, trn di nm trnmt ng thng) trong thn php.

Trung chnh trong thn php c a Thi cc quyn ging h thng thnkhi tnh ta. Gi cho thn thng l iu c bit quan trng i vi ngi ctui, thn trn phc v pha tc, u ng v trc, cng lng, lm hng t thH lnh nh knh l c trng ca ngi gi.

Th nhng trong khi tp Thi cc quyn cng c lc dui lc co, thncng c lc nghing ng, c lc cong ca eo kh ln, c iu nhng lc ta vn phi bo m c nguyn tc Bch hi Trung cc, Nht kh qunthng , gi l Trung chnh chi thin (nghing l ch trong ngay thng).

Cc ng tc ca thn mun thc hin c nh nhng linh hot phi nhvo s vn ng ca phn eo, hng v ngc, khin ta lun lun gi sc thngbng ton thn mi gc . iu k nht l u v thn v pha trc,lng g, eo cong. Xng cng chnh gi a c tc dng then cht trong vic bom s Trung chnh (ngay thng) ca phn trn. Phi coi trng vic gi chothn thng, song nu khng kt hp vi vic th c hin Hm hung bt bi thphn ngc ca thn trn s cng nhc khng vn ng c, khi luyn tp nulun lun lu tm ti vic a thc xung bng di , phn eo th lng,chm thng xung, xng chu c lc, mch mu quanh eo no , th phndi t nhin s c cm gic vng chc, dng thc iu khin th lngcc t xng v cc c phn lng v phn ngc th t nhin hnh thnhc t th Hm hung bt bi, Lng vai chm chu cng c th h tr chovic hnh thnh t th Hm hung bt bi. Hm hung bt bi khc vibnh trng Lng g ngc lp. Khi Hm hung bt bi, c honh n rnxng pha di, t nhin hnh thnh s ht th su, c th h tr cho vic dnkh xung bng, khin thn trn nh nhng linh hot, thn di vng chc, nkhc vi trng thi trn nng di nh khi n ngc. S n ra co li, nngln h xung ca vch ngn. Khin c honh c lc, khoang bng v gan cngvn theo quy lut lc xit cht lc th lng nh p lc ca bng, iu n y cli cho vic dn mu v thc y hot ng ca gan. Ngc li, khoang ngcv phi cng c rn luyn , tng cng kh nng hot ng ca phi. Nh vy lm cho c, xng, gn vng lng ngc c rn luyn. Lc dnvo ct sng, Lc pht ra t ct sng, tc l cch ni v Hm hung btbi .

Ngoi ra, ta khng c l gii Hm hung bt bi theo hnh thc, nukhng s d to thnh t th g lng khng ph hp vi nguyn tc thn

thng. Cng vi s thay i khai, hp, h, thc ca ng tc, ct sng cnghi vn ng co dui trong trng thi thn thng.

S kp hp gia ba yu cu : thn thng thoi mi, nh nhng linh hot vvng chc trong thn php l c im ca thn php trong Thi cc quyn.

Cc nh quyn thut theo kiu Trn v V khi luyn thn php ch trngvic thay i tch, pht tng lc to n thn i hi phi Nht thn b ngcung (mt thn phi c nm cung). Xin gii thiu ph ng php thao tc cth nhng ai thch Thi cc quyn tham kho, la chn.

Nht thn b ng cung ngha l phn thn ging nh mt cnh cung, haitay l hai cnh cung, hai chn l hai cnh cung. Ng cung hp nht, tc lctng th ton thn, ng vo l lp tc vn ng linh hot , c th tch lycng c th pht lc, lin tc khng ngng.

Trong thn cung ly phn eo lm tay cung, lun tp trung thc vo huytmnh mn (trn sng lng on i din rn), khi hot ng ly huyt mnhmn lm ng lc ban u, hai thn, hai pha tht l ng lun phin quaykhin c lng c th lng theo hnh cung thay i lc h lc thc. Khim, ht vo pht lc, lc dn v trc, cn huyt mnh mn tr pha sau.Khi khp li th ra, huyt mnh mn trc tin c ko v pha sau. mn(t u tin ca xng c) v xng cung l hai u cung, t i xngtrn - di, iu tit mc vn ng, tng c ng th tch pht ca thn cung.Trong th cung ly khuu tay lm cung, tp trung thc vo t chu, khinn c th lng, chm xung m c nh hng. C tay v xng quai sanhl hai u cung, u cung cn phi c nh i xng trc sau; trong trngthi mm mi linh hot, ta dng phng thc Ta uyn c nh tay li(khp bn tay chm xung m c lc, t c tay mm mi m khng yu tgi l Ta uyn); dng thc c nh xng quai sanh, khin n khng lcl, xng quai sanh iu khin ng hng ca hai tay, c nh xng quaisanh l tin c nh hai tay.

Trong tc cung, ly u gi lm tay cung, khp xng chu i v gtchn l hai u cung. Khp gi c lc v hi nh v trc (khng nh qumi chn), khp chu i c th lng chm xung, mng v gt chnthng nhau, lc ca mng phi c a xung gt chn, ngn chn, bnchn, gt chn xung m li nh lt ln, lc chn v eo s t nhin theonhau. C trn tt phi c di, c tc tt phi c sau, c tri tt phi cphi, tng phn tng thnh. Nh vy khin ta c th thc hin quy trnh :lc bt u khi pht t gt chn, c iu khin phn eo, c thng quasng lng v th hin ra ngn tay.

Nm cung hp li thnh mt cung, ly thn cung lm chnh, th cung, tccung l ph, ly eo lm trc, trn ni vi hai tay, di ni vi hai chn, trndi theo nhau th gia cng t nhin theo nhau.

Khi ng mi th, cn phi kim tra xem c nm cung cha, hnh thnh th tch pht va c th tr c 8 mt, li va c th bin ha 8mt hay cha? Tr 8 mt c ngha l ni ti s n nh vng chc, bin ha 8mt l ni v s s vn ng linh hot.

Vic h thc ton thn trong Thi cc quyn c thc hin nh s thayi ca thn, ci quyt nh s thay i ca thn l huyt Mnh mn. Khi ctsng phn eo vn ng th ton thn vn ng theo. Ni ngoi hp nht m ch, th vn r rng, nh vy m cc b phn u c s thng lin v phihp nhp nhng. Huyt Mnh mn l then cht ca then cht trong thncung. Khi nh tay, Ng cung hp nht c biu hin nh sau : tay vara, 5 cung xut hin , ng lc ngun do ct sng phn eo cung cp, to nthn c lc; khi tay vn ng theo h nh cung th lc pht theo ng thng,

th tch pht thay i theo nhau lin han lin tc. Nh vy gi l ton thnu l quyn, ton thn ch no cng l thi cc.

Ng cung hp nht l mt quy nh c th trong phng php rn luyntng lc ni ngoi ton thn. Khi dng th gi l tnh, Tnh trung hu ng;khi i th gi l ng, ng m nh tnh.

2. B php (phng php luyn bc chn)My t th c bn trong b php gi l B hnh. S thay i b hnh gi

l B php.Yu cu i vi b php trong Thi cc quyn l : thc hin vic chuyn

ha tin li, phn r h, thc. Chn tri h th chn phi thc, chn tri thcth chn phi h. Khi tin ln li li, phn eo cng phi dch chuyn theo.Bc chn phi nh nhng linh hot; t chn phi vng, khng lc l run ry.

B php l c s gi thng bng v nng ton thn, ng tc linhhot hay chm chp, iu ny quyt nh bi b php c chnh xc hay khng.

B php trong Thi cc quyn, ging nh th php, vn ng hnh cungv hnh trn, tuyt i khng c i thng v thng, ln thng xung thng,ng tc ca chn phi c tin hnh ng thi vi ng tc ca tay, ch ctay vn ng theo chn, chn chuyn ng theo tay th mi ph hp vinguyn tc Thng h tng ty (trn di theo nhau). Khi bc ra, trctin phi thu mt bn hng vo, phn bng ca bn ny cng y xungmt chn, n nh trng tm; sau chn kia t t bc ra theo ng vngcung, song khp gi phi hi hi ra, bo m tnh linh hot v th tch cakhp gi. Phng hng, gc t chn v s dch ra, thu vo khi chuyndch hoc s quay phi sang tri ca gt chn u ph i hiu c ci no lchnh, ci no l th, ci no l h, l thc, ci no thc hin trc, ci nothc hin sau.

S chuyn ha t h sang thc trong b php ca Thi cc quyn phic tin hnh dn dn, khng c lm t ngt. Phng php luyn cth chuyn ha dn c tin hnh nh sau: lun lu dng mt chn nng trng lng ton thn, hai chn c thay nhau ngh ngi, nhng v ngtc tin hnh chm, u, gn nh tnh , v vy trn thc t, s chng camt chn v cng ln, v lng vn ng cng rt ln. Nhng ng i tp Thicc quyn lu c chn c bit pht trin. Song i vi nhng ng i mi tp,d sc khe tt n my cng cm thy khng d d ng mt chn nng tonthn, v vy i vi nhng ngi ny, nht l nhng ngi gi yu, khi btu khng nht thit phn r bc thc, bc h, ch yu cu bc ngn hn gim bt lng vn ng, sau cn c vo mc thnh thc v iukin sc khe m t yu cu cao hn, nhm tng bc nng cao lng vnng, tng cng lc chn v sc ca khp gi.

Mc d phi phn r chn h chn thc, song vn cn phi m bo H trung hu thc, Thc trung hu h. Ch c h thc ha quyn vo nhau thmi c th bin ha linh hot .

Khi chn tin ln, trc tin phi nhc i ln lc tch u gi ko gtchn ln, mi chn hi chc xung, sau dui thng chn, t t b c ln,mi bn chn t t nng ln. Gt chn tip t trc, sau bn chn v mibn chn tip t. Ton bn chn p phng xung mt t.

Khi li li, trc tin phi nhc i ln, lc tch u gi, ko gtchn ln, mi bn chn hi chc xung sau t t dui v pha sau, mi b nchn hoc bn chn tip t trc, ri c bn chn tip t.

Khi lng tc khai lp, chn sau hi dch v pha trc cng u phinhc i trc, lc tch u gi ko gt chn l n, mi chn hc bn chn

tip t trc, sau gt chn mi tip t. i vi nhng ng tc khi chnsau bc ln nhng khng bc qu chn trc u phi mi chn hocbn chn tip t trc, v khong cch gia chn trc v chn sau lc nykhng ln nn gt chn trc v gt chn sau c th nm trn mt ngthng.

Khi tin ln hoc li li bng nhng bc di, th chn trc v sau khngnn nm trn mt ng thng, m phi lch nhau, nh vy khi vn ng hockhi dng th mi c th ng vng.

Nhng ngi mun tng cng lng vn ng th chi trn chi di cnphi u cn a lc ti, ngun lc t ct sng phn eo v c a ti tchi. Phng php a lc vo chi di nh sau : xng hng phi c thchm xung, mch mu quanh eo c n , mng v gt chn to thnhng thng ng, chng gi m hng. Lc mng phi c a ti gtchn, v trng tm phn thn v chi trn xung, khp gi cng vng chcc lc, lc ca hai chn dng nh c cm xung t; chn trc t xungt, ngn ci c lc, chn sau t xung t, ngn t c lc, trng tm r i vogia hai chn. S bin i h thc ca hai chn hon ton ph thuc vo sbin i ca hng.

Nhng ngi luyn tp lu th trong qu trnh vn ng vn lun gic thng bng, vng chc cho phn d i mi gc , ging cy c thkhng b lay gc. Khi nh tay th lc c bt u t gt chn, pht i t ctsng, a ra ti ngn tay, lc pht kh ln, kh tp trung v kh nhanh.

3. Th php v nhn php (Phng php luyn tay v mt)Th php trong Thi cc quyn l cnh tay th lng mm mi, vn ng

theo ng trn v phi c c nhu v cng, khng cng nhc chm chp,ng tc i theo ng xoy c, to nn nhng ng vng trn, vng cung tonh khc nhau. Cc ng tc ngang dc, thun ngc, ln xung, co dui u phi i theo ng vng cung, lm cho cc khp xoay trn nh ,cc th tht v tng si gn u c vn ng. Thut ng Trm khi n thychu chnh l yu cu phi th lng khp vai, khp khuu. Trm khi n thychu c th h tr cho phn ngc c n thoi mi, ct sng c lc, khkhng bnh ln, iu ny cng c li cho vic tng cng sc mnh khi duitay co tay. Th lng khp vai, khp khuu khng th tp c trong thigian ngn, m khi khi luyn tp mi mt ng tc u phi d ng thc tptrung th lng chng, nht l khi chuyn i t th phi dng thc thlng v iu khin khp vai khp khuu, ch c th l ng khp vai v khpkhuu trc, th ng tc ca cnh tay mi linh hot, mm mi v xoy trnc.

Khi luyn tp phi dng thc, ch khng dng lc, khi vo th, phidng tay iu khin khuu, ly khuu iu khin vai; tr c khi dng th thly vai iu khin khuu, ly khuu iu khin tay, cnh tay tr n chuyn ngtheo c tay, c tay chuyn ng theo bn tay. L lun v Thi cc quyn cni : Thng h nht iu tuyn, ton thn lng th chuyn (trn di nmtrn mt ng thng, tt c u chuyn ng theo hai tay). Nhng ngimun tng lng vn ng th chi trn, chi di u phi a c lc vo.Ngun lc t ct sng phn eo v c a ti t chi. Cn phi dng thca lc vo ton b cnh tay, cn im nhn lc th thay i theo s thay ing tc, Trm khin thy chu th ni lc c a . Khng c alc ti hai vai, hai vai c th lng tha ng th ng tc ca cnh tay milinh hot, ng thi cng c li cho vic Trm kh. Ni lc c thu vsng lng, a xung vng eo, l t trn xung di, gi l hp. Ni lc tvng eo a ln sng lng, dn ra hai tay, dn ti cc ngn tay, l t t a

ln trn, gi l khai. Cc bc luyn tp cng phu c tin hnh nh sau :trc tin phi th lng, ri t trng thi th lng nhp nhu (bt u bng ngtc mm mi uyn chuyn), tch nhu thnh cng, t cng tr li nhu c nhvy cho ti khi khng l nhu cng khng l cng, l nhu m cng l cng.Luyn phong php a lc ti l t c s vng chc cho giai on tchnhu thnh cng , tng cng th cht, pht trin sc mnh. Khi luyn tplu ngy th tay t nhin c cm gic nng n, trong nng n c nh nh nglinh hot ; trong nh nhng linh hot c nng n; nh nhng m khng nhbng phiu diu, nng n m khng chm chp cng nhc, cnh tay thunthc th ni lc ging nh thy ngn va nng chc li va linh hot, c thty di chuyn nh nhng ti bt k im no. chnh l yu cu : Khi vnng th khng ngch no khng ti, Lc nh th lng m khng phi thlng, Nh cng m khng phi cng, Nh nhu m khng phi nhu,Bn ngoi mm nh bng, trong rn nh thp ca Thi cc quyn.

Khp c tay phi quay trn, ngn tay phi c th lng mm mi, trckhi nh tay, gc bn tay hi c lc, ngn tay hi co m khng cng nu ngntay co qu th kh a thc ti u ngn tay, bng ngn tay h i c lc, nutp lu s c cm gic ngn tay ph nh ra, bng ngn tay cng y n, chnh l du hiu kh huyt vng c a ti u ngn tay. L lun Thicc quyn ni : Lc a ti bn u : l u hai bn tay v u haibn chn. Phng php luyn tpa lc ti bn u ny khin cho lc tonthn c tp trung ra u ngn tay v u ngn chn, ph hp vi yu cuKhi vn lc th khng ngc ngch no khng ti. Kh huyt c chy titon thn. Ngy nay chng ta luy n tp Thi cc quyn vi mc ch chabnh, bo v sc khe, tng cng th cht, v phng php luyn tpvn pdng phng php luyn tp ca cc nh v thut, tt nhin chng ta khngtm kim nhng tc dng mang tnh v thut ca n, m l v gi tr tngcng th cht ca n.

Khp c tay cng phi linh hot v c th chm xung, song khngc qu lng lo v qu cng rn, ch no cng cn phi Nh th lng mkhng phi th lng, thut ng gi l Ta uyn. Tay v c tay phi nhnhng linh hot , th chm v vn ng theo ng trn, nh vy mi ph hpvi nhng phng php luyn tp Tt c vn ng thao hai tay.

i vi ton thn yu cu Thng h nht iu tuyn; i vi hai tayyu cu Tt c vn ng theo hai tay m khng thot ly ng trung tuyn.Trn di nm trn mt ng thng, l ng thng t nh u nxng cng, cn ng trung tuyn l ly mi v rn lm gii hn. Khi haitay vn ng, tay tri chu trch nhim v na thn b n tri, tay phi chutrch nhim v na thn bn phi cn gia th ly mi v rn lm trung tuyn.Trong qu trnh tay tri vn ng sang phi, tay phi vn ng sang tri uphi c mt khong thi gian ngn trn th i vi chp mi, di th i vimi bn chn, khin ng tc trong khi quay trn vn khng thot ly trungtuyn, iu ny rt c quan h ti vic m bo yu cu ca thn php l thnthng, khng tn mn, khng nghi ng ng.

Nhn php yu cu mt phi nhn ngang ra xa theo ng tc ca taychnh. Khi ng tc bin i, trc tin phi dng thc iu khin nitng v hng nh, nhn thn phi c nh v pha nh trc, sau thn php, th php, b php mi thc hin theo nh vy gi l: Nht chuynnhn tc chu ton thn ng (mt thay i l ton thn vn ng theo). yl phng php luyn tp ni tng, sau mi vn ng ngoi h nh. Nu khitp hiu c cn k nh vy th dn dn c th thc hin mi yu cu v ,Nhn, Thn, Th, B. Ni ng th tt c u ng, h tnh th tt c utnh, Hnh thn hp nht (ngoi hnh v ci thn bn trong ha hp).

Khi xem luyn thi cc quyn, lm th no c th bit h luyn nhnthn hay cha ? Trc tin phi da vo nhn php m on. Tc ng ni :Thn t mt, Mt l ca s tm hn, c mt s ngi khi luyn thi ccquyn khng khng tp trung nh mt, ht nh n tay tri li nhn tay phi, mkhng a nh mt theo hng chuyn ng ca ng t c, nh v s khnggip ch g cho vic luyn tnh linh hot v m rng tm nhn ca th lc.

Nhn thn khng linh hot, khi dng th nh mt khng nh n thng m tytin th lc khng vn c y , thn khng tp trung c, nh vy ta ddng nhn thy ngi khng c thn kh. Khi tp quyn, nh mt phi nhnra xa theo hng di chuyn ca ng tc , nh vy phi va rn luyn thnkinh nhn cu, va h tr cho vic khi phc v tng cng th lc.

Luyn tp trong mi trng c nhiu cy xanh v hoa va ht thkhng kh trong lnh , khin c th c th thch ng vi s thay i thi tit ,va c li cho vic khi phc v tng cng th lc . Mi ngy dnh mt thigian nht nh luyn tp, iu ny tt cho vic khi phc thn kinh i n oca ngi bnh. Nhng ngi hng ngy ra cng vin luyn tp thng thuc hiu qu hn nhng ngi tp trong phng. ng nhin nu tp trongiu kin thi tit khng tt nh ma to gi ln sng m th li t m hinhiu.

Nhng ngi luyn tp cng phu th nh mt nh in, nhmt nh phng ra xung quanh, Uy th m khng d tn, iu ny c tcdng c v mt v thut, v d c th nh n thu c ng hng ca iphng, dng nh mt ca mnh de da khut phc i phng; cn v mthnh tng ngh thut th nh mt linh hot khin ta giu sc sng.

nh mt phi nhn theo u ngn tay tr hoc ngn tay gia, a thc ti u ngn tay, bng ngn tay c lc, khi ngn tr , hoc ngn gia clc th cc ngn tay khc cng nhn c lc; khi u ngn tay nhn c lcth u ngn chn cng c lc. Nhn thn phi ch trn v di, phi thhin c thn kh phng tng, nghim trang, trm tnh. Lc ch c th ati chn phn, song thn kh phi a ti c 10 phn. Khi lc hu nh c a ti th ng tc tip theo bt u. Trng thiNh dng mkhng phi dng, dng m