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THAI CC QUYN - THNG THC VN AP 1

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MUC LUC

LI NOI U.......................................................................................................................5

1. LUYN TP THAI CC QUYN COCH LI G?...........................................................7

2. CO PHAI AI AI CUNG CO TH LUYN TP THAI CC QUYN KHNG? ................... 9

3. HAI CH"THAI CC" TRONG THAI CC QUYN CO YNGHA G?..........................11

4. TAI SAO THAI CC QUYN CON GOI LA TRNG QUYN HOC THP TAM TH?

...........................................................................................................................................13 5. KHI NGUYN CUA THAI CC QUYN NH TH NAO?..........................................14

6. HIN NAY CO BAO NHIU PHAI THAI CC QUYN? MI PHAI CO C IM

NAO? ..................................................... ........................................................ ..................... 16

7. THAI CC QUYN COC IM CHU YU NAO?................................ ..................... 18

8. THAI CC QUYN GIAN HOA VA THAI CC QUYN NGUYN HU GING VA

KHAC NHAU NHNG IM NAO? ................................................. .............................. 20

9. CO NGI BAO RNG THAI CC QUYN RT LA KHO HOC ! U LA NHNG KHOKHN CHNH? LAM TH NAO KHC PHUC? ............................................... ............ 22

10. CHUNG TA CO TH T HOC THAI CC QUYN C KHNG? VA NU C,

TH THOC NH THNAO?...........................................................................................24

11. NU CO THY DAY NN HOC NH TH NAO? ...... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... .. 25

12. NGI TP LUYN THAI CC QUYN CO THTP CAC MN VOTHUT KHAC

KHNG?.............................................................................................................................27

13. TRONG KHI TP THAI CC QUYN NU MUN LUYN THM CNG PHU KHACTH MN CNG PHU NAO LA THCH HP NHT? ..................................................... ... 29

14. THAI CC QUYN LUYN TP VAO GI NAO TH TT NHT? LUYN BAO

NHIU LN LAVA? ...... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... .. 30

15. KHI TP THAI CC QUYN VN GIY DEP QUN AO PHAI NH TH NAO?.32

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16. KHI LUYN TP THAI CC QUYN, SN TP PHAI NH TH NAO MI THCH

HP? ..................................................... ........................................................ ..................... 33

17. TRC KHI I QUYN, CN CONHNG VN NG CHUN B NAO?.................35

18. NGI MI TP THAI CC QUYN, THNG THY HAI CHN AU MOI LAVSAO? LAM THNAO KHC PHUC? ................................................... .............................. 37

19. LUYN GIA T LA G? TAI SAO NG TAC T THC CUA THAI CC QUYN OI

HOI PHAI CHNH XAC? ................................................... ................................................. 39

20. QUYN L CUA THAI CC QUYN COB TR RA SAO?.........................................41

21. KHI LUYN TP THAI CC QUYN, V SAO CN PHAI KT HP H HP VI

NG TAC? Y NGHA CHU YU CUA NO LA G?............................................................45

22. LAM THNAO KT HP MT CACH CO Y THC S H HP VA NG TAC? CN PHONG NHNG THIN HNG NAO? ................................................ ..................... 49

23. LUYN TP THAI CC QUYN, TAI SAO PHAI CHU Y NHAN THN? LAM SAO

CHUY NHAN THN? ....................................................... ................................................. 51

24. THU PHAP THAI CC QUYN CO MY LOAI? CHUYN THU PHAP BNG CACH

NAO? ..................................................... ........................................................ ..................... 53

25. THN PHAP KHI LUYN THAI CC QUYN PHAI NH TH NAO? TAI SAO THN

MNH TRUNG CHNH AN TH?....................................................................................... 55

26. BPHAP C BAN CUA THAI CC QUYN COMY LOAI? YU IM CUA CAC B

PHAP Y NH TH NAO? BC NH THNAO MI GOI LA UNG CACH? .............. 57

27. TRM KIN TRUY TRU LAG? .................................................. .............................. 60

28. KHI I QUYN, BPHN MING PHAI NH TH NAO? ........................................61

29. " H LINH NH KNH " VA "NH U HUYN " LA G? LAM SAO THC HIN

C?................................................................................................................................63

30. "HAM HUNG BAT BI" LA G? LAM SAO THC HIN C? ................................. 65

31. AN IN LACAI G? "KH TRM AN IN" LA SAO? TAC PHAP VA Y NGHA RA

SAO?...................................................................................................................................68

32. "TUNG YU" LA G? TAI SAO PHAI TUNG YU? LAM TH NAO TH LA TUNG YU?

...........................................................................................................................................71

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33. TRONG KHI LUYN THAI CC QUYN, LAM TH NAO CHU Y C S HOAT

NG CUA HACHI (CHN)? TAI SAO PHAI CHU Y S PHN THANH H THC VA KY

S SONG TRONG?.............................................................................................................73

34. CU " XX QUN HU NHT H THC" COYNGHA LA G? ............................ 75

35. DUNG PHAP CUA BAN CHN TRONG THAI CC QUYN CO MY DANG? LAM

THNAO MI CHNH XAC?.............................................................................................77

36. DUNG YBT DUNG LC LAG? "Y" LAG? "LC" LAG? Y NGHA VA TAC PHAP

CUA DUNG YBT DUNG LC RA SAO?..........................................................................79

37. THNAO LA THNG HA TNG TUY? Y NGHA VA TAC PHAP CUA NO RA SAO?

...........................................................................................................................................81

38. THNAO GOI LA NI NGOAI TNG HP?YNGHA VA TAC PHAP CU TH? ..... 83

39. TH NAO LATNG LIN BT OAN? YNGHA VATAC PHAP CUTH? ............ 84

40. THNAO LANG TRUNG CU TNH? YNGHA VA TAC PHAP? ........................ 86

41. THNAO LAKHINH LINH? Y NGHA VATAC PHAP CU TH? ............................... 88

42. CONGI NOI RNG THAI CC QUYN C GOI TRONG MT QUYT: TM, Y,

THN, KH. THC SBN TH NAY LA G? ..................................................... ............ 90

43. " THP LUC QUAN YU " CUA THAI CC QUYN CONI DUNG G? .................... 92

44. CO NGI NOI RNG KHI I BAI THAI CC QUYN I CANG CHM CANG TT,CN CVAO U MANOI VY? I QUYN VI TC NAO TH LA UNG NHT?96

45. SAU THU THC TA NN LAM G? ...................................................... ..................... 99

46. LAM TH NAO NNG CAO TIN B CNG PHU? MI GIAI OAN CUA TIN

TRNH LUYN TP NN CHUYIU G?.. ........................................................ .......... 100

47. MUN PHM BNH TRNH CNG PHU CAO THP CUA MT NGI, TA DA

VAO TIU CHUN NAO? ................................................. ............................................... 102

48. THI THU LAG? THI THU VA IU GOI LA " NG KNH " CO QUAN H G? YNGHA VA CHUNG LOAI CUA THI THU?............ ....................................................... . 104

49. TH NAO LA TRIM, NIM, LIN, TUY? NHNG LI LM NAO D PHAM KHI

TP THI THU? THNAO TH BIT LA NG KNH THT S?................................ 106

50. CO BAO NHIU NG TAC THI THU? ........................................................ .......... 108

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51. TRONG MN THAI CC QUYN CO BINH KH NAO? CAC BAI BINH KH O CO

NHNG C IM G?...... ....................................................... ...................................... 110

52. NHNG NGI YU UI HAY BNH HOAN, KHI LUYN THAI CC QUYN

NN LU TM IU G? ................................................. ............................................... 111

53. THAI CC QUYN TRN GIA VA THAI CC QUYN DNG GIA KHAC NHAU

CH NAO? ..................................................... ........................................................ .......... 113

54. TAI SAO NG TAC CUA THAI CC QUYN LAI I THEO NG TRON HOC

NG CUNG (VIN HNH HOC H HNH)? TRN PHNG DIN SINH LY VA KY

THUT CHIN U, S DI CHUYN Y COYNGHA G? .......................................... 115

55. LUC LUYN TP THAI CC QUYN, MT VAI B PHN THN TH NAO O B

RUN RUN LA V SAO? LAM TH NAO KHC PHUC?................................................... . 117

56. THAI CC QUYN VA KH CNG CO KHAC NHAU KHNG? HAI MN NAY COBTUC CHO NHAU KHNG? ............................................... ............................................... 119

57. S TP LUYN THAI CC QUYN CO GIUP TA REN LUYN BP THT KHNG?

NHT LA BP THT BUNG? BUNG NTO VA S LUYN TP THAI CC QUYN CO

QUAN H G KHNG? ..................................................... ............................................... 121

58. "LIM N" VA "IU ANG" LA G? TRONG THAI CC QUYN CHUNG CO Y

NGHA G? ..................................................... ........................................................ .......... 123

59. MI THN PHAP CUA THAI CC QUYN GM CO NHNG CAI NAO? ............. 125PHULUC ....................................................... ........................................................ .......... 127

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LI NOI U

Sc khoe la c m chung cua loai ngi. T xa xa, conngi a tn nhiu th gi va cng sc tm kim nhng binphap hu hiu gign vanng cao sc khoe, trng tho.

Xa nay con ngi ddang nhn thy lanu thn th khoemanh th t bnh tt, do ocung comt yhng laly dng sinh

phong bnh lam chnh, ng thi vi vic coi trong cha bnh.Trong cng tac iu tr noi chung, muc ch cua ngi thythuc vacung languyn vong cua bnh nhn lalam sao cho htbnh mt cach n gian, t tn kem vahiu qualu dai.

Xu hng lanh manh trong y hoc ngay nay lakhoa hoc iutr t dung thuc, day cho ngi bnh cac phng thc ren luyn,n ung, ngh ngi vasinh hoat noi chung cho phuhp vi cac quylut sinh lyvabnh hoc, nholy lai sc khoe, nng cao sc

khang cua c th, chnh lynhng ri loan c nng dn ti mciu hoati a.Nganh tr bnh nay thng c goi la "PHNG PHAP

DNG SINH".Phng phap dng sinh conn tang lamn kh cng - mt

phng phap tren luyn thn thgign, nng cao sc khoe,phong va cha bnh tng i hoan chnh. Vmt hnh thc, khcng chia lam hai phng thc: tnh luyn (tp t thtnh), va

ng luyn (tp t thng). Thai cc quyn (Thai cc quyn)thuc vng luyn.Thai cc quyn thng c bit n nh mt mn thduc

tr liu. Trong thc t, qua qua trnh hnh thanh va phat trin,Thai cc quyn lamt mn vong-bmangay nay c hmm khp ni trn th gii. No con lamt mn ngh thut vn

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ng cp cao, y tnh thm my, gy hng thucho ngi tp valam say m ngi xem. Do o, Thai cc quyn ngay mt c phbin.

Sra i cua quyn sach nay, "Thai cc quyn - Thng thcvn ap", laap ng vi syu cu cua nhng ngi trn trongvi sc khoecua mnh qua mn Thai cc quyn.

Nova laThy, nova laBan.Hy vong rng quyn sach nay se giup cho cac ban hoc tp

Thai cc quyn thc hin c iu mnh mong c.

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1. LUYN TP THAI CC QUYN CO CH LI G?

ch li cua vic luyn tp Thai cc quyn rt nhiu. Mi ngtac cua Thai cc quyn hu nh lasvn ng cua toan thn, lamcho mi bphn trong thn thchung ta codp hoat ng. Trongkhi luyn tp cn phai kt hp ng tac vi sh hp mt cach tnhin, lam phat trin c quan h hp va tng gia lng hoatng cua phi.

Lng vn ng tuy ln nhng khng kch lit, lam chohuyt dch tun hoan sun se, phat trin c nng tim, lam cho timp mt cach hoahoan nhng khoe khon, lam giam thiu hintng mau vabnh cng ng mach.

ng thi vic thay cui mi cac tbao (hin tng chuynhoahay con goi latn trn ai ta) c xuc tin lun, cac phvttrong c thc bai trmau mn. Sluyn tp con lam cho baotvarut co tht tt hn, thch n hn, ngoai ra con lam mt ibnh tao bon na.

Vic luyn tp Thai cc quyn con oi hoi "tm tnh". Vicni lim tinh thn vatp trung tinh thn lamt cach phat trinai nao rt tt. Hn na trong svn ng macac ng tac vn daphc tap lai ni vi nhau mt cach hoan chnh, th bphn ainao phai lam vic ht sc. Nh vy cung chnh lagy nn mt tacdung hun luyn tt i vi hthng trung khu thn kinh, phattrin c nng cua hthn kinh, tng cng mt cach tnhin tacdung iu tit i vi cac bmay, kh quan trong toan thn, lam

tng gia tnh thch ng cua thn thi vi ngoai gii. Th dunhkhanng thch ng vi tri nong nc hay gialanh valc khangvi bnh truyn nhim u co th tng gia mt cach tng ng.Cho nn nu kin tr luyn tp Thai cc quyn, th rorang olamt cach ren luyn thn th, tng cng sc chng choi, vangaycakeo dai tui thona.

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Ngoai ra vic luyn tp Thai cc quyn con giup ta ren luync phm cach tt ep nh: trm tnh, thanh than, kin ngh,nhn nai, mn cam vatp trung ych.

Ngay nay, muc ch cua chung ta khi luyn tp Thai ccquyn khng phai n thun xem nonh mt mn vothut, machuyu xem nolaphng phap ren luyn thn th, khu trbnhtt, lam chung ta lun lun gn gitinh lc c sung tuc.

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2. CO PHAI AI AI CUNG CO TH LUYN TPTHAI CC QUYN KHNG?

Luyn tp Thai cc quyn conhng ch li nh vy, ththcophai ai cung cothtp nochng? ung vy, hlangi bnhthng (khng ktui tac, gai trai) u cothtp (nhng i vingi bnh th khac, nh bnh lac huyt, bnh tim thi kynghim trong). Con nh treem khoemanh matp th cung khngcog trngai. y chnh latnh cach phbin cua Thai cc quynv no thch nghi vi moi ngi co th cht, th lc khac nhau.Chng qua, cac hun luyn vin cn chuy n trang hung sckhoecua ngi hoc ma tuynghi day quyn, nh vmt thi giandai ngn, slng ng tac nhiu t, vv... o la tuyngi madayvaday mt cach linh ng. Nhng luc luyn tp mt mnh cungnn chuyn im nay.

Gii ngi thch nghi nht vi vic tp Thai cc quyn, cothchia ra nh sau:

1. T trung nin n lao nin, nhng ai khng th hockhng mun tp cac mn vn ng khac.

2. Thcht suy nhc hoc cobnh man tnh, nh huyt apquacao, vim khp xng cotnh phong thp, phi mi kt hach,thn kinh suy nhc, cho n bnh kinh nguyt khng iu hoaphun. (Tt nht lann i kham bac s xem tnh trang sc khoe).

3. Cng chc, giao s, y s, vv... Gii nay vn conp sinh hoatyn tnh, khng ham thch nhng vn ng kch lit (ddi), nnrt dthch nghi vi vic tp Thai cc quyn.

4. Cac bacac c ni tr, bt lun trung nin hoc lao nin,u cothtp Thai cc quyn.

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Nh vy gii thanh nin khng thch hp vi Thai cc quynchng? Cn cvao giatr vahiu dung cua svn ng Thai ccquyn, th khng co g lakhng thch hp ca. Nhng cn c vaoc im cua s vn ng cua Thai cc quyn lamm mai, hoa

hoan cung vi tnh cach cua thanh nin th khng thch hp lm;bi v th cht va th lc cua thanh nin phat trin rt nhanh,thanh nin thng cotnh hiu ng, ham thch nhng vn ngkch lit nh in kinh, cac b mn bong, hoc cac mn quynthut vakh gii khac.

Nhng nu gii thanh nin congi thy hng thuvic tpThai cc quyn th d nhin lav hai.

Congi cho rng Thai cc quyn ch lamt hnh thc trliu i vi nhng ngi suy nhc v bnh. iu nay khng ung.Trn thc t, chung ta thy rt nhiu ngi khng bnh hoan matp Thai cc quyn th tinh lc cua hovng hn, thnh hn, longdaci mti tn hn. Nh vy, mn quyn thut nay khng phaidanh cho nhng ngi bnh nhc, mai vi ngi khng bnhcung cotac dung dng thn khng kem.

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3. HAI CH"THAI CC" TRONG THAI CC QUYNCOYNGHA G?

Tai sao mn quyn thut nay c goi laThai cc quyn?Trc ht chung ta hay liu-giai khi-nguyn vayngha cua

hai ch"Thai Cc". Thai Cc ladanh tc dung u tin kinhDch. Quyn kinh nay quan nim rng luc Tri t cha hnhthanh laThai Cc (con goi la Thai S, Thai Nht na). Sau ni nhaTng, coChu n Di vera mt bc Thai Cc , cothuytminh ky cang, nhm giai thch yngha ham ngu va sbin hoaphat trin cua ynim Thai Cc.

Ngha en cua hai ch Thai Cc: Thai la ln lao, Cc latrang thai ban s hoc cao cp nht cua s vt. Bi v ngay xakhng coai bit vutru, luc quat cha xut hin, thc snhth nao, thi gian y dai bao nhiu triu nm? cho nn cnhnmi anh t goi cai vu tru luc by gi laThai Cc, hoc laVCc. Trong Thai Cc khuyt cua Chu n Di, cu u tin la"V Cc Nhi Thai Cc" (Nhi y congha "tc la", ngha laVCc tc laThai Cc, chkhng phai latV Cc masinh ra ThaiCc). Ynim nay con c m tatrong cu "Thai Cc ban V Cc"(Thai Cc vn laV Cc).

Do o, vic mnh danh mn Thai cc quyn congun gcnht nh. Chung ta cothbin giai mt cach gian n nh sau:

1. Mi ng tac cua Thai cc quyn u i theo ng tronging nh la cac ng tron c biu th trong Thai Cc .Trong cac ng tac ng tron nay cocha rt nhiu sbin hoa,nh h thc, ng tnh, cng nhu, tin thoai,vv...

2. Luyn Thai cc quyn, ta thy cac ynim ng trung cutnh, tnh trung cu ng, dung y bt dung lc, ging nh iuthng goi lav trung sinh hu (thc ra khng phai latkhng

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masinh ra co, mala"cai khng" phat trin dn dn thanh "cai co",ging nh cai leV Cc maThai Cc).

3. ng tac trong Thai cc quyn, tkhai thc n thu thchoan toan lin tuc, khng mt ch nao t oan, ging nh mtvong tron hoan chnh, khng thtm c u mi; ochnh lacaile"Thai Cc vn laV Cc".

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4. TAI SAO THAI CC QUYN CON GOI LA TRNG QUYNHOC THP TAM TH?

Thai cc quyn vn co hai b phn: mt b phn goi laTrng Quyn, mt bphn goi laThp Tam Th. Trc y congi cho rng Trng Quyn vaThp Tam Thlamt, iu naysai. Nu xet vmt quyn l, th Trng Quyn dai hn laThpTam Th, ung vi iu matrong Thai cc quyn Lun (do VngTng Nhac i vua Can Long vit) nh ngha "Trng Quyn nh

sng dai bin rng, chay mai khng dt".Ngun gc danh xng cua Thp Tam Thlanh sau. Cn c

vao thuyt cu, Thp Tam Thham cha quan nim NguHanh BatQuai trong. NguHanh la: Kim, Thuy, Mc, Hoa, Th, c v vinm loai bphap. Bat Quai la: Can, Khn, Kham, Ly, Chn, oai,Cn, c v vi tam loai thuphap cua Thai cc quyn.

Nm hnh thc bphap cua Thai cc quyn la: tin tn, huthi, tac, hu phan vatrung nh.

Dung phap cua tay cotam loai: bng (quen oc labng), ly,t, an, thai, lit, tru, khao, phn phi cho tam hng: ng, Ty,Nam, Bc, ng Bc, Ty Bc, ng Nam, Ty Nam. Bat phngnay vangubnoi trn hp lai goi laThp Tam Th. Nh vy yngha cua Thp Tam Thch lami ba hnh thai vn ng cuatay chn, chbao lami ba thc (t thc) lalm ln vy.

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5. KHI NGUYN CUA THAI CC QUYN NH TH NAO?

V ngun gc phat sinh Thai cc quyn, co nhiu thuytkhac nhau ma cho n nay cha co thuyt nao a ra c ktlun xac thc. Cn c vao mt s thuyt cu, u cho rng ngisang ch ra mn nay la Trng Tam Phong, ngi ta cha xacquyt c laacomt Trng Tam Phong thc hay khng? Ququan u? Cobit vuthut khng? Phat minh ra Thai cc quynnh th nao? Trong cac loai th tch c (sach, ban vn, hanh

chnh, v.v...) cung khng cosghi chep thng nht; coloai th tchmani dung vn lathn thoai, khng thtin cy.Tin sinh ng Hao, mt bc tin bi trong gii vo thut,

cung nhn nh: "Cac thuyt cubao Thai cc quyn c sang chbi Trng Tam Phong vao thi kysuy vi cua triu Bc Tng (macung cothuyt bao laTrng Tam Phong thi Nguyn mat Minhs). Nhn nh ny khng ung, tai vung Trn Gia Cu khng hcotruyn thuyt g vmt Trng Tam Phong nao ca. Cn cvao

kt quatm toi c Trn Gia Cu, ngi ta phat hin Thai ccquyn ocoai bphn ng tac (goi lathc t) rut ra tmn"Quyn Kinh" c tp ai thanh bi mt tng lanh trdanh nhaThanh la Thch K Quang ma mn "quyn kinh" cua Thch KQuang lai da vao 16 loai quyn phap trong dn gian ma binthanh. Do omacothnoi: Thai cc quyn bt ngun tdn gian,trai qua sphat trin lin tuc mathanh vy".

"Thai cc quyn cua vung Trn Gia Cu bt u xut hin

vao u triu nha Thanh. Hoang Sung Trinh cua triu nhaMinh mat nin tng khuyn khch vn nhn luyn vo, vao thi yco Trn Nguyn Bnh la ngi vn vo kim toan. Nghin cuquyn kinh Hoang nh cua ao gia (quyn kinh nay noi vthuth hp), vatham chiu mn quyn kinh cua Thch KQuang, chon u i nhaThanh, sang tao xong Thai cc quyn Trn Gia

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Cu. Thri vsau Thai cc quyn cua Trn Gia Cu c mtngi ho Dng hoc lai, em i truyn thu tai vung Ha Bc vadng nn Thai cc quyn Dng gia rt ni ting."

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6. HIN NAY CO BAO NHIU PHAI THAI CC QUYN?MI PHAI COC IM NAO?

Cac hphai Thai cc quyn rt laphc tap. Nu ly slnnho cua chiu-thc (dang, hnh thc di chn mua tay) maphnbit th co thchia lam ba phai chnh. Nu cn c vao ni dungquyn thc vangun gc khac nhau th cothchia lam bay nha.

A. BA HPHAI

1. ai GiaThc:Do Dng Trng Phulam ai biu. Loai quyn gianay c

truyn thubi cha ng laDng Kin Hu, van ng th cosai lai i chut. Quyn thc mrng, nhenhang, trm trong (trmn), thng goi laDng phai.

2. Trung GiaThc:Do Ng Giam Tuyn lam ai biu. Giathc khng ln khng

nho (khng rng, khng hep) ma va va, ni bt s nhu hoa.Ngun gc cua loai quyn gia nay nh sau: Cha cua Ng GiamTuyn laNg Toan Hu, u tin hoc ai giathc vi Dng LThin, ri lai hoc tiu giathc vi Dng Ban Hu (con cua DngLThin), vatruyn cahai mn nay lai cho con mnh laNg GiamTuyn. Giam Tuyn ben dung hp chit trung, tmnh thanh mtphai, goi laNg phai.

3. Tiu GiaThc:

Do VuVuTng lam ai biu. HoVuvn ngi huyn VnhNin, phuQuang Bnh, Tnh Trc L, n n Chu HaNam, theohoc vi Trn Thanh Bnh. Hoc c bthhai cua tn giat, rit mnh cai tin. Quyn thc kheo leo, kht khao, kn ao, thnphap th thp. Tdng thanh mt phai, goi laVuphai.

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B. BAY NHAGIATHC:

1. Trn Th Lao Gia: (Quyn phnhahoTrn)Truyn bi Trn Trng Hng thuc Trn Gia Cu, n

Chu, Ha Nam. Quyn thc la ai gia thc cua lao gia nha hoTrn.2. Trn Th Tn Gia:Truyn bi Trn Hu Ban cua Trn Gia Cu, quyn thc

thuc bu trong tn giacua nhahoTrn, cung thuc ai gia.3. Trn Th Tiu Gia:Truyn bi Trn Thanh Bnh lang Siu Bao (gn Trn Gia

Cu), quyn thc thuc bthhai trong tn giacua nhahoTrn,

thuc tiu gia.4. Dng Th ai Gia:Truyn bi Dng Trng Phu(HaBc). ng ni cua Dng

Trng PhulaDng LThin, vao khoang cac nm Ham Phongi vua Vn Tng triu Thanh (tc lat1851 tri), em Thai ccquyn n HaBc, sau ocha con Dng Kin Hu, Dng TrngPhucai tin mathanh.

5. VuTh Tiu Gia:

Truyn bi Vu Vu Tng, ngi huyn Vnh Nin, sautruyn cho Hac Vi Trinh vang nay em truyn Bc Kinh.6. Ng Th Trung Gia:Do cha con Ng Toan Hu, Ng Giam tuyn truyn ba, nh

anoi trn.7. Tn Th Tiu Gia:Truyn bi Tn Lc ng (Bc Kinh), hoTn hoc vi Hac Vi

Trinh ri cai tin, tdng thanh mt nha.

Nhng iu trnh bay trn ch cvao cac tai liu ch thcvaxac thc, vaphn bit mt cach ai cng thanh ba phai baynha; con nu mun phn bit tng tn hn th vn rt phctap, nhanao cung cou im ring, ngi hoc tuytheo thcht,tui tac vasthch machon la cho mnh.

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7. THAI CC QUYN COC IM CHUYU NAO?

Thai cc quyn la mt loai vn ng rt c thu, khngnhng khac vi cac mn ththao thng mangay can nhng bbmn quyn thut khac cua Trung Hoa nocung cophong cachring bit. Vvn c im, sach nay cocp tng im dimt chuyn . y ch gii thiu cac c im chuyu:

1. ng tac nhu hoahoan man: (ng tac mm mai, bungli, thong tha)

Thai cc quyn oi hoi ngi tp "Dung y bt dung lc",tuyt khng c gng cng cac c, toan thcac khp xng phailong (tung khai), bt kyng tac nao cung phai mm mai, bungli, thong tha, tc khng nhanh ma chm chap, nh QuynLun conoi "Vn knh nh tru ty" (vn knh nh keo t), "Mai bnh miu hanh" (bc chn nh meo i), thi gian i mt baiquyn thng mt 15 n 20 phut.

2. ng tac nao cung lahoat ng toan thn:mt sbmn th thao, thng phn chia vn ng cuatay, vn ng cua chn, v.v... Mt squyn thut cung th, trclam mt quyn ri amt ngon,v.v...Nhng luyn tp Thai ccquyn th khac, Thai cc quyn oi hoi schuyn ng cua toanthn th, hng mt th khng chnao khng ng "Nht ngv hu bt ng", htnh mt th khng ni nao khng tnh "Nhttnh v hu bt tnh", "Thng hatng tuy, ni ngoai tng hp".Nu nh luyn Thai cc quyn makhng luyn c toan thnhoat ng, ma co b phn trong ngi ng cht trn, th o lamt ai khuyt im vy.

3. Mi ng tac cn kt hp h hp vi vn ng mt cach tnhin:

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Thai cc quyn cung con khac vi cac loai vn ng thngthy im nay na. Congi bao rng: Trong khi tp cac loaivn ng khac, co bao gi ngng h hp u? Tai sao Thai ccquyn lai cho h hp lamt c im cua mnh? Lydo lanh th

nay: sh hp trong Thai cc quyn lacoquy lut, khi nao htvao, khi nao th ra, u c thc hin nghim tuc, ch khngphai laht thmt cach tnhin mabnh thng ngi ta thngkhng chuyti, macung khng phai lamin cng (gng gng)dn nen hi th. S h hp phai lam sao at n tnh trang"Thm, trng, qun, tnh, khai thoat tnhin" (su, dai, u, im,thoai mai t nhin). Con i vi ngi mi hoc, ch cn ht thbnh thng tnhin lac ri.

4. Khi vn ng cn phai "Tm Tnh":"Tm tnh" tc la tm thn an tnh, tinh thn ni lim,

khng hoang loan, khng tm vin yma, ht loan tng (khngsuy ngh lung tung vin vng), ct lam sao cho vongoai ai nao mdu lai mt cach t t, tuyt ai b phn i vao trang thai bkhng ch tc la conhiu dp ngh ngi. Ngoai ra lng h hptng nhiu, huyt dch tun hoan mau chong, giup cho ai nao thuc nhiu dng liu vadng kh, iu nay cotac dung rt tt

i vi vic nng cao vatng trng c nng, vamc lam khoemanh b phn cao cp cua h thng trung khu thn kinh. Nnglc hoat ng cua hthng thn kinh c manh me, th coanhhng rt tt n vic iu tit, sphi hp hoat ng cua cac hthng kh quan trong c th. Do ochung ta cothnoi, syu cu"tm tnh" cua Thai cc quyn coc ssinh lyhoc vng chai, vacung lac im quan trong nht cua Thai cc quyn.

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8. THAI CC QUYN GIAN HOAVATHAI CC QUYN NGUYNHU GING VA KHAC NHAU NHNG IM NAO?

Thai cc quyn gian hoaging Thai cc quyn nguyn hu cac im sau:

1. Vphng din ng tac t thc, tc lacocung c ban viThai cc quyn nguyn hu, v Thai cc quyn gian hoachuyuc rut tgiatcua Dng Trng Phu.

2. Vnguyn tc cua thth(nh trm kin truytru, hamhung bat bi); yu cu vtm ly(nh tinh thn ni lim, t tngtp trung); yu im cua ng tac (nh thng hatng tuy, phnthanh h thc).

3. V phng din ren luyn thn th vanng cao mc khoekhon, cung cocung hiu qua.

Cac im khac nhau:Thai cc quyn gian hoaPhng din ng tac: Tgian n phn, trc dsau khoPhng din t thc: Lp lai tToan bquyn l: Ngn, cathay co2 ln ti luiPhng din hoc tp: ng tac cua t thc rorang sm ta

cung rorang, nn rt tin cho hun luyn vin, ngi mi hoc hocthoc.

Thai cc quyn nguyn huPhng din ng tac: Tphn n gian, trc khosau dPhng din t thc: Lp lai nhiuToan bquyn l: Dai, cathay co5 ln ti lui

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Phng din hoc tp: Gn y mi xut hin mt tai liutham duyt chu ao vahoan b, thch hp cho ngi cocn ban vothut, hoc ngi sanh vThai cc quyn gian hoa.

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9. CONGI BAO RNG THAI CC QUYN RT LAKHOHOC !U LANHNG KHOKHN CHNH? LAM THNAO KHC PHUC?

Vn Thai cc quyn kho hay d hoc, mi ngi u coquan im khac nhau. Mt sngi bao rng no tng i khohoc; nht latrong giai oan mi bt u, cai khokhn nhiu khikhodin ta. Nhng mt skhac cho rng, Thai cc quyn khngkhokhn nh vy, tc latuy cokhokhn nhng vn cothkhcphuc c.

Nh anoi trn, Thai cc quyn cophong cach vac imring, manhng c im nay ngi ta t khi gp, hay thc hanhtrong sinh hoat hang ngay. Do okhi holam nhng ng tac cuaThai cc quyn, ho thy khng quen thuc. Chung ta co thchovai th dulam sang toim nay nh sau:

1. Bnh thng, khi ta tp nhng ng tac thduc ththao,hn phn na cac ng tac la vn ng cuc b, vn ng theong thng, trong khi o, mi ng tac cua Thai cc quyn lavnng toan thn, vn ng ng tron; cho nn ngi mi hoc, khitp luyn, nu chuytay trai th lai qun mt tay phai, nu chuyhai tay th lai qun mt hai chn. Chnh v phai chuyn toandin thn thvalai thm thc hin ng tac ng tron nn misinh ra cam tng khokhn.

2. Luc bnh thng, ta ng trn hai chn, trong lng cuatoan thn do hai chn chia nhau ganh chu, nhng khi i quyn,hai chn phai phn thanh h thc (h thc phn minh), thng la

mt chn ng gp gi chu ng trong lng cua toan thn, conchn kia bin thanh h b. y cung khng phai lathoi quen cuangi mi tp Thai cc quyn.

3. Bnh thng chung ta ht thrt tnhin, khng hthykhokhn g, nhng trong khi luyn Thai cc quyn, hi thphai

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phi hp u u vi ng tac. iu nay i vi ngi mi hoccung lakho.

Th nhng, cn phai noi ro lachng cog lanu ngi mihoc gp nhng khokhn nu trn trong thi gian luyn quyn, vavsau nhng khokhn nay settbin mt.

Lam thnao giup cho ngi mi hoc khc phuc khokhn?

V mt nay, hun luyn vin nn tuyhoc vin man nhgiao trnh vaphng phap ch day, vatrong khi day quyn khngnn noi mt cach cng iu hoavakhoa trng nhng khokhn,tranh cho hoc vin tranh khoi tm trang lo lng. i vi tngt thc hoc ng tac, nn chia thanh oan ma day, con vvic

kt hp h hp vi ng tac, khng nn oi hoi nhiu ngi hoclam tng thm long tin tng tp luyn cua ho.Vphn ngi hoc Thai cc quyn, phai dc long mahoc tp,

phai cn thn ghi nhmi ng tac, mi t thc vatp i tp lainhiu ln. Chnn mong moi thanh cng nhanh chong hoc nachng thy khomabob (ban nhi ph). Cn nhlaluc mi hocbao gi cung kho, nhng sau giai oan nhp mn ri, nm cquy lut nguyn ly Thai cc quyn ri, dn dn mi thnghimc skydiu cua trang thai vin hoat khinh linh do mn quynthut nay em lai.

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10. CHUNG TA CO TH T HOC THAI CC QUYN CKHNG? VA NU C, TH T HOC NH TH NAO?

i vi vn coththoc c hay khng ththoc Thaicc quyn th quan im trong quakhvahin nay khac nhau.

Khi xa, ai cung cng nhn rng Thai cc quyn lamn hoc"khu thudin truyn" (thy trc tip day vaxem hoc trotp), chcoli truyn thuco s coth mi thy c cai ao diu cua Thaicc quyn. Luc trc cac th tch (sach v) vThai cc quyn cxut ban tht lat oi, ch comt strc tac cua cac nhanh NgGiam Tuyn, Ha VuSinh, Dng Trng Phu, Banh Quang Nghava Ng Nam, nhng cac tac phm y s giai thch vn conthiu sot, ch coch li vi tnh cach tai liu tham khao cho ngia hoc tp trong cac phai, chi vi ngi mi bt u hoc ththt lakho. Nhng nay tnh hung rt khac bit, ngi hoc quyntng rt nhiu, sach bao v Thai cc quyn cung tng rt nhiu,do otao nn nhiu iu kin thun li cho ngi thoc Thai cc

quyn.Sau y lanhng ngh cho ngi mun thoc Thai cc

quyn:1. Khi thoc, nn tp thai ngi trln latt nht (khng

nn ng qua) giup nhau sa cha ng tac t thc.2. Sau mi kythoc, nn mi (hay nh) ngi hoc theo li s

truyn n sa nhng sai lch cua mnh.

3. Nn tham khao nhiu sach bao hu quan.4. Sau khi hoc xong Thai cc quyn gian hoa, nn tip tuchoc Thai cc quyn ctruyn.

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11. NU CO THY DAY NN HOC NH TH NAO?

Nu hoc Thai cc quyn vi quyn s, d nhin la tt hnngi thoc nhiu, nhng y ch lamt iu kin cn thi, connh ngi hoc trocohoc c hay khng? Lnh hi c quyn lyhay khng? Co luyn tt hay khng? La tuymi nlc ring cuangi hoc tro. Tuc ngcocu: "S truyn lnh tin mn, tu hanhtai canhn" (Thy cho vn lam n, con n nn lam ra lado tro).Nh vy ngi hoc trophai cgng nh thnao? Xin tha t nht

cung phai at c my im nhocon con nh sau:1. Phai nhn nai vatin tng.Nh anoi trc, hoc Thai cc quyn khng phai ladnh

ly chi trong tui, ma nht la i vi nhng ai thn th suynhc, cobnh tt hay him khi vn ng, th lai cang khohn.Cho nn phai lun lun givng ngh lc, kin nh long tin, xydng tinh thn lac quan tt thng, tuyluc khc phuc khokhn,tuyluc macai tin phng phap tp. Ngi mi hoc nn bit rng

y laim cc kyquan trong.2. Phai tp trung tinh thn nghe giang.Mi li noi, mi chn i tay mua cua thy u ang chuy.

Luc u hoc ng tac, tt nhin la xem thy i mt hai ba ln.Phai c gng ghi nh cn thn li giang giai, hay khi thy lamng tac mu, sau obt chc. Khi thy sa t thc mnh luci quyn, cn nm ly trong im va nh tht chc. Mi ngithng ch pham mt hai li lm quan trong mathi; nhng luc tmnh sa cha li, nn sa nhng li nng trc, sau omi sanhng li thyu. Bt cng tac nao do thy ch day, phai nmngay yu quyt cua ng tac vnhatp lai,

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3. Phai bit mong moi mnh tin b, luyn tp c tt hn.Mun c vy phai tp i tp lai. Sau khi thng qua phn

phc tap, cng phu cang thm hu, nng cao cht lng cua svn ng vatnh trang sc khoe. Trong thi kys hoc, hoc trocoth co cam giac au eo moi gi, th nn cgng lt qua, y lahin tng tt nhin i vi ngi mi hoc; ch cochuyn cn, khluyn, mi i n thanh cng. Mi ng tac t thc cn hiu chothu ao, phai bit thc mc xem ng tac nao hay con sng sungkho chu, ma lu tm tm kim giai ap. Khi n tp, hai bangi cung hi lai man th tt nht, giup nhau quan sat vaphbnh cung lasa cha t thc cho c tt ep hn, ogoi la"Thutrng boan" (ly dai bungn), v olaluc dphat hin khuyt

im nht.4. Nn chu khosuy ngh t vn .Bt lun vn thuc mt lythuyt hay kythut, nn tuy

luc nu ra vi thy c giai ap. Ngay can nhng cam giackhng th thi vthn thnh au nhc, bun ru uru, thhnhn,v.v... u nn nu ra kp thi thy giai quyt.

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12. NGI TP LUYN THAI CC QUYN COTHTPCAC MN VOTHUT KHAC KHNG?

Vvn nay, gii vothut ttrc ti nay vn con tranhlun. Trong quakhco hai quan im bt ng:

Mt quan im cho rng khng th cung luc tp Thai ccquyn vaThiu Lm quyn, mn u vt, cung cac vn ng nhxan, v.v... Lydo la: cach dung lc vakh cua hai mn nay khacnhau hoan toan. Thai cc quyn chutrng dung y bt dung lc,ly mm mai lam chnh. Trong khi oquyn phap Thiu Lm vacac loai vn ng cua mn vt chng han, chutrng dung lcbt dung y, ly cng nganh lam ct can. Nu nh hoc cung mtluc th khng thchm soc cahai c, hn na trong luc mi hoccha hiu ro, cha nm c cach vn kh, cach chuyn lc,v.v...malai gng gng luyn tp, th dsinh ra hu quaxu, nhe thmt nhoc, ph cng sc, ph th gi, nng th b ni thng.

Quan im nay ung khng? Tha khng, v nokhng cn cvao khoa hoc nao. Tht vy, nu tp quyn mab ni thng lavtp sai ng li (bt c phap), ch nao phai v tp cahai. Aicung bit, nu tp bt kymn vn ng nao matp khng ungphng phap, th u nhn phai mt kt quatng phan.

Mt quan im khac cho rng: Moi ngi u cothcung luctp hai, hay nhiu hn, nhng mn quyn thut hay cac loai vnng khac ma co tnh cht khac bit nhau. Quan im nay xacnh la, ch cn tp luyn ung cach (c phap) lacothtp song

song hay nhiu mn khac nhau cung mt luc. Congi noi rng:"Ch yu luyn, tu nng trng" (c tp i ri se gioi; chtrng y congha lacng phu tin trin). Luyn Thiu Lmtrng quyn sephat trin c cng knh, luyn Thai cc quynsephat trin c nhu knh. Ngi aluyn Thai cc quyn conluyn tp Thiu Lm quyn sedung hp c cng nhu (cng

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nhu tng t), segm nm u im cua cac danh phai. Nh mnu vt, tuy co cac yu quyt "suc, tiu, min, nhuyn, xao" (corut, nhonhn, rang rt, mm mai, kheo leo), cothnoi u lacachdung knh, nhng thuc loai cng knh, t conng lc nhu hoa

nh nhu knh. Nu nh cac u thuu vt lai am hiu Thai ccquyn, tc labit nhu bit cng, mi gioi "ng knh" (hiu knh)vado omi dthng hn.

Chung ti cho rng quan nim sau nay hp lehn. Vy thlam thnao mangi tp Thai cc quyn cothtp cac mn vnng khac, hay ngc lai ngi atp cac mn vn ng khac naytp Thai cc quyn th hu qua se nh th nao? Luyn tp nhthnao mi goi laung cach?

Cothnoi nh thnay:1. Nhng ngi mi hoc, trong cung mt thi gian nao o, co

th tp hai loai vn ng khac tnh cht. Th du: nh bui sang(hoc hm nay) tp mn nay, bui chiu (hoc ngay mai) lai tpmn khac. Nu nh tp nhiu mn hn th ch cothn nh mttun l lam n v thi gian, tng ngay tng ngay mt, tp mtcach co k hoach, nng cao toan din th cht, th lc vakythut vn ng. Nu tp nh thnay c mt thi gian nao o

macng phu cua cac mn vn ng u comt cn ban nht nhth ctip tuc luyn tp, mt cach ng thi, makhng sao ca.2. Khng nn vn ng qua. Bt kytp mt mn vn ng

nao cung khng nn tp quamc, v tp quamc th sc lc tiuhao quanhiu d lam cho thn thsuy nhc nng n, nh vychnh lam tn hai thn thmnh mathi.

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13. TRONG KHI TP THAI CC QUYN NU MUN LUYNTHM CNG PHU KHAC TH MN CNG PHU NAO

LA THCH HP NHT?

Mi ngi ngoai vic tp Thai cc quyn ra, con cothtpthm mn cng phu khac. Trc nhu cu nay, cothai khai chialam hai hang ngi: Mt la loai ham thch vu thut mun hiu

bit nhiu, hai la hang v thn th au yu nn mun nh vuthut tu dng thn tm, khu trbnh tt, ap dung thduc trliu. Cn c vao s yu cu cua hai hang ngi trn, co thngh hai ap ng nh sau:

i vi nhng ai mun tr liu bnh tt, tu dng thn tm,th ngoai mn Thai cc quyn ra con cothtp thm cac mn khcng nh toacng, tram cng, ngoacng, bi v cac mn cng phunay cotnh cht rt gn gui vi Thai cc quyn, cung vi Thai ccquyn tng btng thanh cho vic tu dng thn tm, iu trbnh tt mt cach tt ep.

i vi nhng ngi ham chung vu thut, ngoai Thai ccquyn ra con co th tp cac mn nh Hnh Y quyn, Bat Quaiquyn, ai Thanh quyn, v tnh cht cua chung ging Thai ccquyn v ai th. Cac nguyn tc v"vn knh", "dung y",v.v... vc ban cung tng ng vi Thai cc quyn. Nu nh luyn thmcac cng phu quyn Thiu Lm, khng phai lakhng c; trongvolm, cort nhiu vuthut gia gm kim cng phu tuyt hoc cuahai ba danh mn chnh phai lachuyn bnh thng.

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14. THAI CC QUYN LUYN TP VAO GI NAO TH TT NHT?LUYN BAO NHIU LN LA VA?

Thi gian thch hp nht cho vic tp Thai cc quyn laluctri con tmsang valuc hoang hn. i vi ngi khng m au,mi ngay tp trn di mt gilava. Trong mt ging hnayla gm ca thi gian khi ng lam nong ngi, tan bhoc nghngi vavn ng hoan chnh luc kt thuc. Trong khoang thi giany, hoan tt i hai bai Thai cc quyn th tt. Tuy nhin, nn cn

cvao tnh hung sc khoe canhn maiu chnh cho thch ang,thi gian vani dung cua bui tp, chkhng nn quy nh cngngc.

i vi nhng ngi lao ng vao ban ngay, th bui sm maila luc luyn tp tt nht, th n la hoang hn. ung la renluyn thn thth bui sang, sau khi dy, phai mt n na gianh rng, ra mt, lau mnh ri mi tp, tp xong mi n sang,Con nu tp vao luc th giranh ri th sau khi tp xong phai i

n na gisau mi n cm ti. Nu tp sau khi n ti th phaicach t nht lamt gi.Tp quyn vao bui sang sm cou im la: khng kh trong

lanh, hoan canh yn tnh, tinh thn cung sung man,v.v... Tpquyn vao hoang hn cung co u im cua no: khng kh cungtng i trong lanh, hoan canh cung co phn yn tnh. Nhngngi phai lam vic cangay, nhluyn tp Thai cc quyn masmt nhoc cua nao lc c giam thiu vahn na s khi phuc

cua nao lc rt mau le, ochnh lamt phng phap ngh ngi rttch cc. Ngi xa sd ken chon gigic luyn tp laluc canhhai vacanh nm, goi la"Nh ngucanh cng phu", tc latrc bnhminh vasau hoang hn. Nhng ngi b suy nhc thn kinh, haymt ngu, th mt mt tuy colam thn thvn ayu b mt nhocthm, nhng mt khac svn ng nay lam cho ai nao trnn

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an tnh, valuc ln ging laan nhin nhp thuy(i vao gic ngumt cach thanh thi). Thnhng khng nn vn ng quanhiutranh hu quatng phan coanh hng xu ti gic ngu.

Tp quyn luc bnh minh hay hoang hn cung co khuytim lathiu anh mt tri, khng hp thuc tac dung ch licua anh nng.

Nu khng ththc hin c vic luyn tp vao nhng thigian noi trn, th mi ca nhn tuy theo gi gic thun tin cuamnh malp nn thi khoabiu tp luyn.

Thi gian vn ng nhiu hay t trong mi ngay, nn cn cvao thlc vathi gian cothbora maquyt nh, thng thng

mi ngay mt ting latrung bnh. Thi gian ngn quath hiu quakhng nhiu, mathi gian dai quath hao tn sc lc. Nu khngco khoang thi gian tron ven th "Hoa chnh vi linh" (chia tronthanh le), chia vic tp luyn ra lam my ln.

Kin tr luyn tp, bn b khng gian oan la s bao amquan trong cho vic nng cao cht lng, vn ng ren luynthn thvy.

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15. KHI TP THAI CC QUYN VN GIY DEP QUN AOPHAI NH THNAO?

Trong khi tp Thai cc quyn, vn qun ao giy dep chct chsao cho shoat ng c tin li. Mc qun ao ththaott hn lamc qun ao thng nht. Mc qun ao kiu Trung Hoatt hn lamc qun ao kiu u My. i giy th ct chchn cnhe nhang thoai mai, nh giy lc s, giy a bong, giy buc ca. Khng nn i giy da, nht lagiy da cng.

Vao mua ng, nu khng chu c lanh, cothi mueogng tay makhng cog trngai cho vic tp luyn ca.

Sau khi vn ng, ngi toat mhi, y lahin tng thngthng. iu cn nh lakhng nn ci muci ao maon gio, tranh b trung gio. Vnhann thay qun ao m, lau rao mhi,vanu tt hn na th i tm mt ln

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16. KHI LUYN TP THAI CC QUYN, SN TP PHAINH TH NAO MI THCH HP?

Khung canh tp cn co:a. y uanh nng.b. Khng kh trong lanh.c. Mt t bng phng rng rai.d. Khng gian yn tnh.Lydo la:Vn ng di anh nng rt co ch. Tia t ngoai cua anh

nng cotac dung sat hai vi khun, da dec nng chiu th cactbao di da sinh ra sinh t D, laloai sinh tcotac dung lamcng cat xng ct, rng. Nhng nu tp di anh nng gt thtrong c thsinh ra photac dung, cho nn tp Thai cc quyn luc

nng xin latt nht. Vao mua He, nhng ai yu ui lai cang nntranh tp luyn di anh nng chiu thng, mann chon ni cobong rm mat matp.

Khng kh cang trong lanh cang tt, v khi tp luyn phai hhp, hn na s lng h hp lai cang gia tng (gp 3 n 5 lnbnh thng). Khng kh cang trong lanh lng dng kh tt cangnhiu vatap cht t i, do okhng nhng at c muc ch "hhp dng thn" macon tng cng sc hoat ng cua phi. Ngc

lai, nu khng kh troc, tc lacha nhiu than kh (CO2), khoi,bui, vi khun,v.v... Th khi ta ht vao qualacohai khng t. Valainu khng kh qua bn th tt nht la khng nn vn ng macung chng nn olam g.

Mt t bng phng cua sn tp va rng rai cung rt cnthit (iu kin bng phng quan trong hn iu kin rng rai),

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bi v khi i quyn, hai chn phai phn h thc. Chn ap thccn co mt bng phng th mi ng vng c. Nu sn tpkhng c bng phng th cung luyn tp c, nhng d nhinla coi chut anh hng. Con s yu cu sn tp rng rai cung

khng gt gao lm. Thng thng mt ngi tp cn khoang snrng c?1 trng, dai 2 trng lau, hep hn cung khng sao.i vi vic luyn Thai cc quyn, khung canh u tnh rt la

cn thit, bi v luyn quyn khng phai ch lavn ng thn thma con la tu dng tinh thn. Khi luyn quyn, cn phai "Tmtnh" tc la"Tm thn an tnh", t tng tp trung, tranh c schi phi, anh hng khng co li cua sn ao nao nhit. i vingi mi hoc, iu kin nay cung rt la trong yu, bi v ngi

mi hoc lai cang db li cun bi cac yu tkch thch bn ngoai,nh xe c qua lai, m thanh tap loan, khin cho tai mt b saolang, tm thn ng ng, khng i vao trang thai "Nhp tnh"c. Tuy nhn bngoai tay chn mua may tht y, nhng chngqua ch cohnh thc, cai vobngoai mathi, chtrn thc tcaimua may ochng phai laThai cc quyn mt t nao ca.

Tom lai, trong bn iu kin trn th hai iu kin vkhngkh trong lanh va khung canh u tnh la quan trong hn ca. Rt

nhiu ngi thch ra cng vin hoc sn vn ng khoang khoatvao sang sm tp luyn, chnh cung v mun co c nhngiu kin nu trn.

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17. TRC KHI I QUYN,CN CONHNG VN NG CHUN B NAO?

Ni dung cua svn ng chun b gm cohai mt nh sau:1. Chun b vmt sinh ly:Tc la chun b v thn th. V phng din nay, yngha

cua vn ng chun b lalam cho mt thn thang trang thaitng i tnh, ch thng qua mt hnh thc hoat ng nht nh

nao o, tin dn ti vn ng chnh thc. Muc ch la lam cho c,nhuc, cn, kin (tht, gn, sun) c bung long (tung th), cacquan tit bung long (tung khai), phi nnang (th trin), huytmach thng sung. Noi cuth, th trc tin latan b, tip theo lahoat ng tchi vathn, nh uy yu uy thi (vn ng tron cho eovachn), i miu b, lam thm h hp, lam mt chut tan thu(nhvn thu, Lam tc v). V tnh cht hoahoan cua ng tac Thai ccquyn nn yu cu vvn ng chun b tng i khng gt lm,thng thng tp chng 15 phut lava.

2. Chun b vmt tm ly:Tc lachun b vmt tinh thn. Schun b nay coyngha

quan trong hn. Nh a noi trn, luyn Thai cc quyn oi hoitm tnh, t tng tp trung th hiu quami cao. at cmuc ch nay, th ngay tai khai thc, ta atnh tm lai, gat bomoitap nim maht sc chuyvao vic lm makhng phai lm, htthu n nhenhang, dung ygian in (ythuan in), chon khi thc sthy tinh thn ni lim, tm bnh, kh hoa, ri mii quyn.

D nhin, trs chun b nay, vn con comt vai chun bkhac, nh xem qun ao giay dep cotin khng; conn thay khng;mt t cophng khng; nu cogach vun manh sanh th nn quetnht i. Tht lng cho va bung, long qua c nhin khng tin,

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cht qualam trngai stun hoan cua huyt dch. Nn khac nhcho sach ming mui. Nh vy, ngoai khng con vng vt khochu,trong khng g chng ngai, trong ngoai chun b xong mi btu luyn quyn.

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18. NGI MI TP THAI CC QUYN, THNG THY HAICHN AU MOI LAV SAO? LAM THNAO KHC PHUC?

Ngi mi tp Thai cc quyn thng b moi hai chn lahintng bnh thng; nhng ngi thcht suy nhc hoc chatng luyn tp quyn thut th hin tng nay rt rort. y lahin tng tt nhin phat sinh rt thng, khng cog ang ngai.Nguyn cphat sinh sau moi cothkra la:

1. Bi le mt trong cac c im cua Thai cc quyn lahachiphn h thc, trong lng cua thn ththng do mt chn ganhchu. Sganh chu nay khng phai ch do mt mnh xng ct macon do chn loan khuc (gp cong), cng thng cua bp tht khico rut tng ln cao; sbin i tthc nay sang thc kia rt chmrai tc la thi gian keo dai, s chu ng cua bp tht gia tngkhin cho cocam giac au moi. Trn mt sinh lyhoc manoi, svn ng cua chn nh vy rt dlam tng gia phlao t(nh ctoan, ln toan). Smt moi nay oi hoi mt thi gian nht nh

nao omi khi phuc c.2. Svn ng cua Thai cc quyn, khng ging nh hoat

ng hang ngay, nh smai b(i bc chn) cung vi si ngbnh thng khng ging nhau; vn ng khac luc bnh thng ivi ngi mi hoc lai cang khac vi thoi quen cho nn khi vn ngmau thy moi mt.

3. Dung knh trong Thai cc quyn khac vi s dung scthng thng (xem cu s36), c im cua Thai cc quyn vn d

nh th khng khac c. Ngi mi hoc mun em cai lc bptht cua mnh bin thanh cai lc theo quan im cua Thai ccquyn (ngn ngthng noi la"hoan knh"- i knh) khng phailad, maphai trai qua mt thi gian luyn tp chuyn cn ungn (t lm cung dm ba thang, nhiu th mt hai nm), vao luc

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i knh, c bit laluc i knh u tin, hai chn thng cocamgiac au moi.

giam bt phn nao sau moi, nn chuy vai im sauy:

1- Luc cha chnh thc luyn quyn cn phai lam cac ngtac chun b..

2- Lng vn ng tuyiu kin thcht mi ngi. Lngvn ng va thi gian cn tng dn, chng tham nhiu, hiuthng, tranh svn ng quagy mt moi thai qua.

3- Chxem nhesvn ng chnh lysau khi i quyn, nhtan bchm chm,... (xem cu 45).

4- Sau khi luyn, nn dung nc nong ra chn (hoc tm),v nc nong lam mau huyt lu thng, gn tht th trin, giup cthmau khi phuc.

5- Lam ma xat, mi ln tp xong tmnh ma xat thn thnhenhe, chn th nn cha xat nhiu ln hn, co th giup giamthiu smt moi.

Cac bin phap va nu ch cotnh cach htr, cothlam btmt moi mt cach tng i, khng lam cho smt moi di hai chkhng thnao giai quyt tn cn ban cua sau moi c. Cnbit rng au moi khng phai la hin tng bnh ly, ma lahintng sinh ly. Khi luyn n mt trnh nht nh, hin tngnay tnhin bin mt.

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19. LUYN GIATLAG? TAI SAO NG TAC T THC CUATHAI CC QUYN OI HOI PHAI CHNH XAC?

Goi laluyn giatkhi ta i lin tip tthc nay sang thckia theo mt thtnht nh cua bai quyn. Luyn giatcon goilaban giat. Giattc lagiathc hay t thc.

Tp cac ng tac t thc phai chnh xac bi v mi ng taccua Thai cc quyn lasvn ng cua toan thn, tc lamoi phnc th u hoat ng, phat trin nhp nhang. Thng ngi mihoc kho lam ung; khng chiu c mt hay hai bphn nao otrong c th.

Nn nhrng bt kyng tac nao cua Thai cc quyn cunglang tac ng thi cua toan thn, khng c comt bphn cthnao b ngng tr. Hn na t thc bai quyn con phai i choep. ng tac cua tay i theo ng tron hoc ng cung. iunay ngi mi hoc cung thy kholam. Nh vy, lam cac ng tact thc phai chnh xac th mi coch li cho thn thvathhinc vemyquan vasmc thc cua Thai cc quyn.

thc hin mi ng tac t thc mt cach tn thin tnmy, ngi hoc quyn phai chuyti hai vn sau y:

1. Tin luyn tp khng c nhanh.Ngi mi hoc thng b tnh hiu kyxui giuc, ch cyham

hoc cai mi makhng n luyn cai cu va thng bin minh la "Hoc ht bai quyn trc ri se sa t thc sau" maky thc hoc

xong bai quyn ri, s lm ln vni dung ln hnh thc cua tthc atrnn nh hnh (tt), by gi sa cha lai mi tht lakho.

Ngc lai, nu hoc chm, hoc ht mt thc ri n thc khac,lam sao cho n mc macnhn noi "Chiu chiu c phap, thc

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thc chnh xac" th c squyn thut mi vng chc, cng phu tnhin sethanh thuc.

2. Hoc xong mt bai quyn cn phai luyn tp thng xuynvadc long nghin cu, tmnh thnghim yu lycua mi ngtac, th mi din quyn ngay mt chnh xac, khng nhng nngcao cht lng vn ng ma con nui dng c tp quan ngbin nhm le. Nu kem sc khoe, tin tp chm, th chnn lylam t ty. Cnhn cocu "Cong phu bt khuy nhn" (cng phukhng phulong ngi), nguyrng gng c mt phn sc nao thc by nhiu phn hiu qua. Ch cn cohng tm, khng libing, th nht nh sethanh cng.

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20. QUYN LCUA THAI CC QUYN CO B TR RA SAO?

Mi nhacoquyn lkhac nhau. Xet cac quyn ltrc ytruyn thubi Dng Trng Phu, Vng Kiu Vu, Ha VuSinhth co ch bt ng. Hin nay co hn mi cach b tr quyn lkhng ging nhau.Quyn l Thai cc quyn by gi cn c vaoquyn lc lu truyn rt rng rai cua Dng Trng Phu, cghi thanh biu di y, cothcoi chut d bit so vi quynlnguyn thuy.

Thtt thc trong quyn l.Tn Han Vit...... Tn nm1. Thai Cc khai Thc...... Thc bt u2. Lam Tc V..... Vut ui cng3. n Tin..... Mt cy roi4. ThuThng Thc...... Ct tay ln

5. Bach Hac Lng X..... Hac trng xoecanh6. Lu Tt Ao B...... Vut gi anh tay7. ThuHuy T Ba...... Tay gay an t ba8. L Tt Ao B...... Vut gi anh tay9. Thuhuy t ba....... Tay gay an t ba10. Ban Lan Truy....... Em gat m11. Nh Phong TB....... Nh ngn nh ong12. Thp TThu....... Tay chthp13. Bao HQuy Sn....... m cop vnui14. Lam Tc V....... Vut ui cng15. n Tin....... Mt cy roi

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16. Tru Khan Truy....... Xem m di cui cho17. ao Nin Hu....... Lui ui kh18. TaPhi Thc....... Bay nghing

19. ThuThng Thc....... Ct tay ln20. Bach Hac Lng X....... Hac trng xoecanh21. Lu Tt Ao B....... Vut gi anh tay22. Hai Chm....... Mokim ay b23. Phin Thng Bi....... Quat lng24. Phit Thn Truy....... Nem v

25. Ban Lan Truy....... Em gat m26. Lam Tc V....... Vut ui cng27. n Tin....... Mt cy roi28. n Tin....... Mt cy roi29. Vn Thu....... Tay nh my cun30. n Tin....... Mt cy roi31. Cao Tham Ma....... Vu nga

32. Phn Cc....... abng mui ban chn33. ng Cc....... abng got chn34. Lu Tt Ao B....... Vut gi anh tay35. Tai Truy....... m xung nh gieo hat36. Phit Thn Truy....... Nem v37. Ban Lan Truy....... Em gat m

38. ng Cc....... abng got chn39. aHThc....... anh cop40. ng Cc....... abng got chn41. Song Phong Quan Nh....... Hai lung giothi vao tai42. ng Cc....... abng got chn

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43. Ban Lan Truy....... Em gat m44. Nh Phong TB....... Nh ngn nh ong45. Thp TThu....... Tay chthp

46. Bao HQuy Sn....... m cop vnui47. Lam Tc V....... Vut ui cng48. n Tin....... Mt cy roi49. Ngoc NXuyn Thoa....... Thiu na thoa ci50. TaPhi Thc....... Bay nghing51. Lam Tc V....... Vut ui cng

52. n Tin....... Mt cy roi53. Vn Thu....... Tay nh my cun54. n Tin....... Mt cy roi55. HaTh....... Ngi xung vang sau56. Kim K c Lp....... Gavang ng mt chn57. ao Nin Hu....... Lui ui kh59. TaPhi Thc....... Bay nghing

60. ThuThng Thc....... Ct tay ln61. Bach Hac Lng X....... Hac trng xoecanh62. Lu Tt Ao B....... Vut gi anh tay63. Hai Chm....... Mokim ay b64. Phin Thng Bi....... Quat lng65. Bach XaThTn....... Rn trng theli

66. Ban Lan Truy....... Em gat m67. Lam Tc V....... Vut ui cng68. n Tin....... Mt cy roi69. Vn Thu....... Tay nh my cun70. n Tin....... Mt cy roi

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71. Cao Tham Ma ai Xuyn Chng....... V u nga vaxoetay nga

72. Thp TBai Lin....... Tay thp tvaanh giotat lasen

73. Lu Tt Ao B....... Vut gi anh tay74. Ch ang Truy....... m bung di75. Lam Tc V....... Vut ui cng76. n Tin....... Mt cy roi77. HaThc....... Ngi xung vang sau78. Tht Tinh....... Bay v sao

79. KhoaH....... Ci cop80. Song Bai Lin....... Giotat manh lasen81. Loan Cung XaH....... Ging cung bn cop82. Ban Lan Truy....... Em gat m83. Nh Phong TB....... Nh ngn nh ong84. Hp Thai Cc....... Thc chm dt

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21. KHI LUYN TP THAI CC QUYN, V SAO CN PHAI KTHP H HP VI NG TAC? Y NGHA CHU YU CUA NO LAG?

S h hp co tnh quy lut trong khi vn ng lamt cim chuyu cua Thai cc quyn. lam sang to y ngha nay,trc ht cn noi ro(a) Cai anh hng cua sh hp i vi sckhoe, va (b) Squan trong cua h hp trong vn ng Thai ccquyn.

(a) H hp lahai phng din ht thu dng kh va th rathan kh cua c th. Dng kh c ht vao cang nhiu, ch li choc th cang tng. Do o, trong khi vn ng, s gia tng dunglng kh trao i do s h hp chnh la mt vn then cht.trong luc chung ta trang thai tng i an tnh, th mi phut sln h hp c chng 16 n 18 ln. Nhh hp madung lngkh trao i c chng 350 Cm3. Dung lng trao i nay trongtrang thai an tnh tng i khng phai lun lun udung. Bi vtrong luc chung ta lao ng thxac hoc vn ng thn th, khng

phai chung ta ch cn hp thunhiu dng kh, macan sOxy-hoava s phn giai cua oxygen cung tng gia rt nhiu, dunglng kh trao i trong ca hai bung phi co th tng ln n1200 Cm3. Do o, s vn ng thduc va s lao ng thn xactrong tng quan vi vic nng cao lng trao i kh cua phi,ngha la lam th cht manh khoe, co mt tac dung cc ky trongyu.

(b) Sluyn tp Thai cc quyn oi hoi phai kt hp sh

hp vi ng tac. Soi hoi nay tht la thoaang. V sao? Bi vThai cc quyn nm c cai cha khoaquan trong mc canhca i vao sc manh cua th cht. Ni dung cua cha khoay tnht gm coba yngha sau:

1. Ren luyn c h hp, gia tng hoat lng cua phi (phhoat lng):

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C h hp bao gm lun cac bp tht cua cac bphn mangngc (hoanh cach m) va c gia hai sn. Mangngc co rut laikhin cho xoang ngc nln ra, c gia hai sn (tng ngoai) corut lai lam cho xoang ngc nto ra. Nh vy, xoang ngc nln

lam cho phi nnang, dung lng khi trao i tnhin tng gia.Phhoat lng lacai g? Khi ta ht vao mt hi mt cach y u,ri lai thht hi y ra, th cai dung lng kh maphi adungnap y goi laphhoat lng. Phhoat lng cothtng gia nhsluyn tp. Vmt biu khan, ng tac Thai cc quyn trng thchm chap, nhng lng vn ng lai khng t, do ocung lamtng gia lng kh trao i khi h hp.Nhng iu ang noi lacaiu im ni bt hn cua Thai cc quyn, la chthay i mt

cach coythc sln h hp vamrng phhoat lng, lam chosh hp vang tac phi hp lai. Hn na, phai h hp cho ungphep " su, dai, u, im " (Thm, trng, qun, tnh). Cluyn tpbn b nh vy, th tnhin phat trin c c h hp, tng giac ph hoat lng. S phat trin va tng gia nay co mt tacdung rt tt ep i vi s cai tin c nng va tnh trang lanhmanh cua kh quan h hp.

2. at n muc ch "Hp kh dng thn":

" Thn " chnh la h thng thn kinh, ung hn na labphn cao cp cua h thn kinh tc la nao. Khi vn ng, do stng cng tac dung tn trn ai ta, manhu cu v dng khtng i nhiu. Luyn tp Thai cc quyn oi hoi nng cao dunglng kh trao i cua phi mt cach coythc. Trn thc t, lngdng kh thu vao nay ln hn mc oi hoi cn thit cua thn th,do ocac bphn trong thn th, vanht lanao, hp thudngkh mt cach sung tuc, lam cho thn kh thanh sang (tinh thn, ych trong lanh va khoan khoai). Nh vy, chnh laat n mucch "Hp kh dng thn".

Mt khac khi luyn tp Thai cc quyn con phai thc hinc yu cu "ng trung cu tnh", "Tnh" lalam cho cac bphncua thn th, nht lanao b, trnn m m, yn m, lam cho tcchuyn hoakhng quanhanh, lng tiu hao cung cothgiamthiu. ng thi, do anh hng cua phng thc h hp c thu

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trong svn ng Thai cc quyn, tc tun hoan cua mau tngnhanh, lam cho cac b phn cua thn th, nht la nao, hp thudng liu vaoxygen nhiu hn, vamt khac cht dinh dng vaoxygen trong c thb tiu hao t hn, iu nay rort lacai tin

trang hung cua th cht. ng thi trong luc vn ng, ai bphn cua lp vongoai cua ai nao (ai nao b tng) b t trongtrang thai c ch, do oai nao coc hi ngh ngi rt bch, ylabc a n "Dng thn". Cai kt quadng thn at c tphng thc nay, so vi phng cach ngh ngi thng thng khac,lacao hn nhiu, bi v kt quay lakt qua thu lm do sphat trin cai tac dung tch cc cua s vn ng. Pham nhngbnh tt nao lin quan n hthn kinh, se chuyn bin tt ep

mt cach t t, nh cac bnh suy nhc thn kinh, mt ngu, ditinh, huyt ap cao,...., sedn dn bin mt nhluyn tp Thai ccquyn.

3. Tiu trshuyt trong c th, xuc tin (lam nhanh hn)stun hoan cua mau:

"Thc hin s h hp va s vn ng mt cach tng ngcung cothgia tng shi lu cua tnh mach, th dunh luc htvao, dung tch cua lng ngc ln ra,ap sut ni b tng cao, kt

qualaap lc trn tnh mach soang trn di giam bt, shi lucua tnh mach nhanh hn. Trong qua trnh luyn tp Thai ccquyn, im nay biu hin rt larort. Khi tp Thai cc quyn,toan thn bung long khng cng thng, hn na lai kt hp mtcach coythc h hp vi vn ng, nh thmi cothlam cho hhp thun vi tnhin. Hiu quacua sh hp setng gia, noikhac i, chnh lastun hoan cua mau vacht bach huyt tngnhanh hn mt cach tt ep."

"Ngoai ra trong Thai cc quyn, sh hp oi hoi phai su,phai "Kh trm an in" na, y chnh lamt loai h hp bnghoanh cach m. Phng thc h hp nay, trn bnh din y liu vadng sinh, cotac dung rt hu ch. Sco rut vadan ncua cac choanh cach vacac c bung lam cho ap lc trn bung khng ngngthay i. Luc phuc-ap tng cao, tnh mach trong xoang bung chutac dung cua ap lc seem mau v tm-phong (tm tht) phai,

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ngc lai luc phuc ap giam thiu, mau lai i vxoang bung. Nhvy lacai thin trang hung tun hoan cua mau. Thm vao o, svn ng cua hoanh cach m lam cho gan c xoa bop, lam tiutrs huyt gan vacai thin cng nng cua gan". (Trch tbai

C ssinh lyhoc cua Thai cc quyn' cua Khuc Min Thanh ).Cho nn, s kt hp h hp vi s vn ng cua Thai cc

quyn comt yngha dng sinh rt rort vachc chn.

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2. ng tac nao oi hoi thn phai run xung, th luc y thra, nh trong luc lam cac th Hai Chm, Tn B Ta ngCc, n Tin HaThc, u phai thra.

Mi khi mt tay hay hai tay dui ra, tc laluc anh quyn rahoc v chng ra, th la luc th ra. Nh luc hai chng an ratrong thc Lam Tc V, luc tay trai y ra trong thc n Tin,luc anh quyn ra trong cac thc Ban Lan Truy, Ch ng Truy,Tn BTai Truy, u laluc thra ca.

Hkhi nao chn thaxung t lathra. Mi khi lam xongcac ng tac Lu Tt Ao B, Ta Hu Phn Cc, TaHu ngCc, th khi got chn va thu vot xung t laluc bt uthra.

Nhng trng hp trnh bay trn la thng thng, ttnhin trong luc kt hp hi thvi tng ng tac mt cothcosbin i, chkhng phai chc nch nh noi trn.

Trong luc kt hp hi thvi ng tac, cn chuylaht thkhng thgng gng min cng - d nhin y lavn lasiutit hi thmt cach coythc -, khng dn hi th, khng dungsc thra ht vao, maphai lam sao kt hp hi thvang tac,ch khng phai kt hp kiu ep du ep m. i vi ngi miluyn tp, khng thoi hoi phai thc hin c iu nay, ch cngicho hi thtnhin vau lac ri.

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23. LUYN TP THAI CC QUYN, TAI SAO PHAI CHUY NHANTHN? LAM SAO CHU Y NHAN THN?

Luyn tp Thai cc quyn, dt khoat phai chuyn nhanthn. Goi lanhan thn, tinh thn cua toan thn thhin qua haicon mt. Khng ring g v Thai cc quyn, ma cac mn phaiquyn thut khac cung th. Manhan thn cung ch lamt trongnm iu quan yu cn phai tp luyn cua quyn thut.

y chung ta ch noi ti nhan thn mathi.Trong quyn thut, tai sao phai chuynhan thn? Trc ht,

chung ta cn phai bit rng quyn thut lakythut cng kch vaphong ng. Do tnh cach chin u trc tip vi ch bng taychn, ma khi chin u ng nhin khng th khep mi nhmmt, cho nn nht nh phai nhn, phai chuyng tnh cua iphng. Th dunh xem i phng dung chiu thc g, tn cnglam sao, tranh ne on nh t nao..., nm chc ng i ncbc cua ch mi coththy chiu phachiu, thy thc phathc,sao thc hoan chiu. ochnh la tri ky tri b bach chin bt aivy. Th giac co linh mn, th luc giao thumi phat huy c tacdung cua on th. Hn na khi giao thu, nhan thn ta coben nhonsc sao th cung ulam khip va i phng ri.

Khi tp mt mnh, tc lakhng trc tip giao thu, ch lamuatng chiu tng thc mt cach n iu, nhng tnovn langtac giao thu, cho nn vn phai thhin t thai nh khi chin u.iu trong yu lanhan thn phai quan chu(nh rot vao mt ch),

mi khin cho ych tp trung, tm thn khng loan, do o nngcao hiu quacua svn ng.

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Chu y nhan Thn nh th nao? Quy lut thng thng lanh sau:

Trong hai tay cua mi thc, thng thng mt tay lam ngtac tn cng, mt tay lam ng tac phong thu, th nhan thn chuyn tay tn cng, cung chnh latay tolang trc. Th dunhng tac n Tin, cn chuytay trai; ng tac Hai Chmcn nhn tay phai; ng tac Vn Thu cn chuy hoc tay traihoc tay phai vao luc matay y lt chng i vong ln.

Nhng khng c chuynhn kiu dng mt ch, hoc lanhn con mt, maphai nhn lam sao ging nh lm makhngphai lm, ging nh khep makhng phai mun khep. ng trnmt giatr y liu manoi, nhn kiu nay cothlam cho tinh thnni lim, lam cho ai nao ngh ngi mt cach an tnh, vaochnhlaat n muc tiu dng thn ri vy.

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24. THUPHAP THAI CC QUYN CO MY LOAI?CHU YN THUPHAP BNG CACH NAO?

Trong khi luyn tp Thai cc quyn, tac phap cua ban tay coba loai: quyn, chng vacu. Thai cc quyn tuy goi tn nh thnhng trn thc tlai rt t khi dung quyn, tc laquam, mahay dung chng, tc laban tay, con cu, tc lanm ngon tay ruxung tnhin vacac u ngon tay chum lai, ch thy thc nTin mathi.

Cac thuphap trn c trnh bay gian lc nh sau:Ac quyn phap (phap nm tay thanh quam):

Bn ngon tay da vao nhau cun lai, ngon tay cai t ngangtrn long (t) ngon tay th hai cua hai ngon, ngon trovangongia. Khi nm quyn, khng nm qua cht hoc qua long. Quacht th phng hai n stun hoan cua mau. Qualong th mtthc dung. Trong khi m ra th quyn va canh tay dui xui

thng, khng th hng ra ngoai hoc vao trong ma vn c tay,Nhng thng thng ngi ta hay pham vao li gp ctay m rangoai. Gp ctay hng ra ngoai hay vao trong u lam cho ctaycng ln, lam mau huyt khng lu thng c. Ngoai ra khichin u db thng, v vy nn cgng tranh khuyt im nay.

Chng Phap (Phep anh bng ban tay t nhin):

Chng cohai ngha, rng vahep. Ngha rng lanoi cabantay. Cac ngon tay dui m, anh ch bng toan thban tay th goi

la chng. Ngha hep cua chng ch bphn tng i coda cotht mt chut latcm ctay cho ti cui ngon tay ut .Danh t "Chng" trong Thai cc quyn bao quat cahai y

ngha trn. Thn chng phap (Phep tay dui thanh chng)nh sau: nm ngon tay hi cong, khng c dui thng, cac ngontay khng kht nhau ma h, mi khi a chng ra c tay

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khng c cong gp lai a chng ra hoc thu v u khngc dung sc, bi v nhng gn hay dung sc u trngai chomau huyt lu thng.

Cu phap (Phep tum tay thanh cai moc cu):

Co hai cach lam thanh tay li cu. Cach thnht laungon tay cai va hai u ngon tay cua ngon trovangon ut chumlai, con ngon gia vangon ap ut da vao nhau. Cach thhai lau ngon cai vahai u ngon tay cua ngon trovangon gia chumlai, con ngon ut vangon ap ut da vao nhau. Hai cach trn cogiatr nh nhau. iu quan trong lacac ngon tay bung thatnhin,ctay bung long, toan thban tay ruxung tnhin.

Xet vhnh thc cua tay, thng thng th ch coba loai noitrn. Nhng ba hnh thc cua tay trong Thai cc quyn thngbin hoa lun, cho nn mi khi bin i phai lam chm chm,khng thlam nhanh quahoc ra sc, thm vao octay khngc cng ln

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25. THN PHAP KHI LUYN THAI CC QUYN PHAI NH THNAO? TAI SAO THN MNH TRUNG CHNH AN TH?

Co hai quan im khac nhau vni dung cua danh t"thnphap". Mt th cho rng thn phap la cac ng tac, t thc cuathn mnh mathi, khng ku vachn tay. Quan im thhaixem thn phap ch cac ng tac t thc cua toan th con ngi.Trong cu hoi nay, thn phap c hiu theo ngha hep.

Yu cu cua Thai cc quyn i vi thn phap th rt nhiu,nh ham hung bat bi, tung yu, trm kin, nh u huyn. Caciu nay sec trnh bay cac cu hoi sau. y ch ban nhai im quan trong laV L Trung Chnh vaTrung Chnh AnTh.

V L latn goi tt cua xng V L. Xng V L mc cuicua ct xng sng, trn thc t no tip lin ngay toan th ct

xng sng - hthng xng lam truct cho thn mnh. Mc trncua ct xng sng tip vi xng u, chng u b, mcdi ni vi ct ban vahai chn. Ct xng sng c tthanh bitng t xng mt, iu nay lam cho cvaeo chuyn ng clinh hoat.

Xng sng con ngi, khng phai la ng thng ma tnhin cong ba ch: c, ngc vaeo. Chng qua v cong nhonnnhn b ngoai khng thy c. Thai cc quyn oi hoi V LTrung Chnh lamun noi n s trung chnh t nhin nay y,chkhng phai trung chnh gng gng nh mun cho ct xngsng t trn xung di thanh mt ng thng bung xui, vtrn thc t khng th lam c. Ai co tt khom lng, khi tpquyn, cgng gicho eo thng, mi mong c v l trung chnh.

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Thnao goi laTrung Chnh An Th? La khi luyn quyn,thn th gi cho an nhin th trin, khng nghing khng lch.Trong Thai cc quyn Lun conoi: "khng c cochnao li lom,khng c co chnao khuyt ham", chnh lanoi n ynay. Nu

nh khi luyn quyn, bphn nao cua c thcam thy sng sungkhochu, khng th than tnhin, ochnh langhch vi nguyntc trung chnh an th. Xet vkha canh sinh lycua svn ng,githn cho trung chnh an th rt coanh hng n sc khoe.Luyn Thai cc quyn kynht la gng cng gn tht va trngcng khp xng, ch khi nao bung long th mi khng lam trngai slu thng cua mau, gixoang bung rng mvaphi cth trin. Ngoai ra, khi luyn tp cochuyv l trung chnh mi

gic cho thn khng chm khng nga cung lameo trai lchphai. Nu khng, ng tac khng c ep e, h hp khng ctnhin th sng, ng thi thn thmt qun bnh, trong tmkhng n, th luc thi thu, ch cn i phng dn mt cai laangaup ri. Yu im nay, phai nhlun lun.

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rng cua vai lam chun, thn ngi ngi xoac xung quasu, mucch lahai chn cothbin hoah thc ddang; bphn bungcohi cong mt chut kh huyt lu thng. Trong Thai cc quynkynht lapham phai bnh song trong, mabphap kymathc co

tnh song trong rort, cho nn trong Thai cc quyn bphap nayrt t khi dung n. Ch trong cac thc Tan Tin, Phan thnphit thn truymi ng dung bphap nay.

3. inh H B:Lahai chn t thanh hnh ch 'inh", tc lamt chn co

ban chn dnh vi mt t, con mt chn th got hng, mui chmt. Bphap nay ap ng c yu cu vsphn bit h thctrong Thai cc quyn. So vi inh h bcua Thiu lm th khngcog khac lm, chng qua ch khac chhai chn khng tao thanhhnh ch inh mt cach vung vn, ma mui chn cua chn h,thun hng chn, hi hng vmt bn, Trong Thai cc quyn,cac t thc dung bphap nay nh Cao Tham Ma, thng BThtTinh, Hai Chm.

4. Ban PhoB:Con goi laban phothc. Bphap nay nh sau: Mt chn gp

lai hoan toan, long ban chn dnh vi mt t, mt chn hng vtrai (hoc phai) dui thng, ngang trn mt t, long ban chnlim ngang mt t. Nhng nn chuy, trong Thai cc quyn, yucu cua thc nay lahai ban chn khng c cach nhau quaxa, tranh khoi tnh trang cng nganh mt linh hoat. n tin hathc cua Thai cc quyn cobphap nay.

5. Bat TB:Hai chn ng thng, cach nhau chai vai. Hai mui chn

u hng xeo ra ngoai, nh hnh chbat. Xet hai chn trong thng cua bphap nay th hai chn lun lun thay nhau cong dui,bin hoah thc. Nu chn trai cong th chn phai dui thng vangc lai. Trong lng cua thn th luc nao cung t trn chncong. Thai cc quyn cothc Vn Thui bphap nay.

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27. TRM KIN TRUY TRU LAG?

Trm kin lahai khp xng vai phai tung khai (long leo),khng khn trng (cng thng), t nhin ru xung ma khnghng cao ln; truytru lahai chophong tung (chm xung).

Ngi mi hoc hay pham vao li so vai (tung kin hay oankin), lcho(dng tru hay phin tru). Cai hai lahai vai so cao,khng thlam cho kh hatrm, tc lakhin cho kh khng tuvan in. Nh vy nghch vi nguyn ly cua Thai cc quyn la"trm kh, vn kh". Hn na, trong tm thn thkhng n c.

Nu khng thong choth hai chonng cao, mah chonngcao th lam cho vai so cao ln. trong luc tp thi thuvi ban, dbban khng ch, ban ta ch cn li dung luc chota nng cao ltrng nach va sn th tn cng vao o lin. Do o, v mt kythut manoi, thong chocotac dung bao hthn th.

Khi tp cac thc Lam tc v. n tin, Cao tham ma, v.v....

ngi tp hay mc phai li tung kin, dng tru, nn chuyrngkhng nn gng dung sc vai vacho, macn bung long th vai,chot nhin chm thng.

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28. KHI I QUYN, BPHN MING PHAI NH TH NAO?

Khi tp Thai cc quyn, mm ming co th chia lam nmphng din: mi, rng, li, ht th, vanc ming.

1. Mi: Hai b mi nn hi he nu, khng mm mi cht,nhng cung khng mrng, nu mm mi cht th phng hai chosh hp, mamrng th khng hp vsinh, b "thng kh" va

cung kem myquan.2. Rng: Hai ham rng khng nghin cht mahi hi tachra, nu hai ham rng nghin cht lai th c nhai vaxng ham bt trong tnh trang khn trng (cng thng), do okhng nhnglam hai rng macon lam trngai khi thra.

3. Li: Li khng thera, khng un cong lai, nhng chokhoi b kh ming, giup cho nc ming dchay, thnh thoang nndung u li ranhevom trn cua ming.

4. Ht th: Diu nay anoi rophn 21. y ch nhc laicho rolakhi tp Thai cc quyn, thng ch sdung mui htvao thra. Tuy nhin, khi lam nhng ng tac tng i ln, coth dung mui ht vao va dung ming thra. Nhng nn nh latrong Thai cc quyn, cach ht thnay him khi s dung. Cungcn nn noi thm lakhi i quyn khng nn ci noi, v sci noikhi vn ng coanh hng nht nh n sh hp, vav vy secohai cho sc khoe.

5. Nc ming: Khi conc ming th tuy luc nut vao chkhng c nhra. Khi i quyn, cac c nng h hp, tun hoanlam vic manh, cho nn hin tng phn b (chay ra) trong thnthcung theo omanhiu hn, nh vy nc ming cung chay ranhiu hn vaiu nay lachuyn thng thng. Nc ming nhiu,

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khng nhng giup ch cho vic tiu hoama con co li cho shhp.

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Hai yu cu cua nh u huyn vav l trung chnh coquanhmt thit trong hoat ng cua thn th, nu gicho nh uc nh treo (nh ch manh treo chung) th xng v l sengayngn; mangc lai nu xng v l khng ngay th cung khoma

gicho nh u nh treo c.

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30. "HAM HUNG BAT BI" LAG? LAM SAO THC HIN C?

Khi thc hin mi ng tac cua Thai cc quyn, phai gichongc hi hi ngm lai (ni ham), nn goi laham hung; trong lucham hung, c lng hi ni ln tin cho vic hanh kh dung chiu,nn goi labat bi.

lam sang tovn nay, trc tin cn phai noi roscutao cua ngc.

Thxoang cua con ngi cothchia lam hai bphn. Trnhoanh cach m laxoang ngc, di hoanh cach m laxoang bung.Trong xoang ngc lai chia lam ba xoang: xoang gia cha ngtim la vi tm xoang, hai xoang trai phai cha hai la ph, tc laphxoang. Xng sn cua con ngi cong xung nh hnh cung.Nu nh xng nhuc trong vung xng sn co rut lai, th xngsn ni ln, ng thi ngc loi ra, xoang ngc sento hn, phin ln ra, va laluc ht vao. Ngoai ra hoanh cach m co rut xungdi selam cho xng ngc nthm maht hi vao. Trn y la

cach ht thchuyu cua li ht thbng ngc (hung thc h hp).Con sau y la chuyu cua li ht thbng bung (phuc thc hhp). tng cao ph hoat lng, ngha la nng cao sc khoe,Thai cc quyn oi hoi phai phat trin li h hp bng bung.

Trong vn ng Thai cc quyn, yngha ham ham hung batbi coba im:

1. ng tac cua Thai cc quyn vn lang tac kt hp vih hp. lai con phai thng thng ham hung, tc la lam chohoanh cach m haxung, lam cho phi nnang, phat trin li hhp bng bung, tng gia phhoat lng.

2. Luc ma ta ham hung, chnh la luc hoanh cach m haxung, lai con thm vao oanh hng cua skt hp h hp vivn ng, th phuc ap (cai ap lc cua cac c bung vahoanh cach

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m i vi ni tang cua bung) lun lun bin i, lam strvtimcua mau c nhanh chong, cai tin stun hoan cua mau.

3. Luc tp thi thuvi ban, trong vai ng tac nao ocungcn phai gi ham hung bat bi, Th dunh hoagiai mt ontay cua i phng tchnh din ti, nu nh khng ham hung thkhng ddang hoagiai; tchnh din nu mun thc hin ngtac "phat" i phng (trong thut ng Thai cc quyn, hnemvng i phng ra th goi la"phat" hay "phong"). Nu khng hamhung th khng thddang "phat" c. Khi nn ham hung matalai khng, th ngc dcokhuynh hng n li ra, thth hoanhcach m i ln, kh ni ln, khng trm xung an in, kh khngtrm xung th thn ni lnh bnh, hachi v lc, kt qualadb

"phat" ra xa.y latrang thai c hnh thanh mt cach lin tuc vanht

quan. Do otrong vn ng Thai cc quyn, ham hung lamt vnquan trong.

Thc hin ham hung bat bi rt n gian, ta gilam sao chongc ng con ra, vnh ra, malai hi hop vao. Bat bi th tngng vi ham hung, cac bp tht lng hi hi ni ln, nh ra. Cungluc y, khi ht thmt hi dai th bung di sehi hi p.

Hai im sau y cn phai c chuy:1. Trong Thai cc quyn khng phai bt c ng tac nao

cung cn phai gi ham hung bat bi. Ch cac ng tac mathnphap ha giang (nh Hai chm, n tin ha thc chng han),hoc cac ng tac thi, an cua tay (nh than ra cua Lam tcv, thy cua tay phai thc n tin chng han), mi cn giham hung bat bi mathi. Nu nh mi ng tac u oi hoi giyu cu nay th hoara lai han chi sphat trin cua xoang ngc,gy anh hng khng tt ti sny ncua thn th.

2. Yu cu ham hung bat bi Thai cc quyn tng phanvi vi yu cu in hung hoc thin hung (ngc y n) mt smn quyn thut khac. in hung la ngc n ra, n ra. Vacung khac vi yu cu cua Thng bi quyn; hp hung lalam chongc thop vao ti mc coth thop c. in hung, hp hung, va

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ham hung la ba tac phap hoan toan khac nhau. Khi luyn tpThai cc quyn, hay nh khng nn ham hung qua ma binthanh hp hung mt.

Cung nh congi hiu sai rng: bat bi lalam cho eo lngcong ra sau; nu luyn quyn nh thlu ngay th thn seb ttlng khom. Trong Thai cc quyn khng cong tac nao oi hoi eophai cong ra sau ca. Cn nn nhla, bat bi va v l trung chnh,tuy hai mamt, khng cog mu thun. Ngi hoc Thai cc quynnn lu tm thnghim.

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31. AN IN LACAI G? "KH TRM AN IN" LA SAO?TAC PHAP VA YNGHA RA SAO?

"an in", ladanh tthng thy trong th tch cua aogia hay trong y th c ai Trung Hoa. Ni dung cua nonoi lnquan im luyn tnh dng sinh. Theo lun thuyt cua ao gia:di l rn khoang ba tt (hoc mt tt my phn) co khoangkhng gian trong bung goi laan in. y lani tu luyn ni annn goi laan in.

an in con c phn bit thng, trung, ha. Di rn lahaan in, di tim latrung an in, khoang gia hai u lngmay la thng an in. Nhng thng thng cac mn quynthut khi noi n an in th yam ch lahaan in.

Lythuyt van in coung khng?Khoa giai phu hoc cho thy rng trong xoang bung di

rn, ngoai tiu trng, ai trng, b niu sinh thc kh, th khng

con vt g khac. Nh th phai chng an in ch la s tngtng cua cnhn, khng cotnh cach khoa hoc?Vch"kh" trong "kh trm an in" th kh y lacai

g? Tuyt i khng phai lakhng kh do sh hp. Bi v khngkh do s h hp ch co th thng qua kh quan, thanh quan vaxoang mui mara vao phi, tuyt khng thvao xoang bung. Hinnhin, lythuyt nay cung khng cotnh khoa hoc.

Thth, lam thnao maynim "an in" phat sinh c?

Nguyn nhn chnh la: Trong luc ht thsu, v hoanh cach m haxung, bung phng ra; phn bung di rn tng i nrohn, vado s luyn tp lu ngay, c nng thn kinh phat trin manh.Di s khng ch cua h thn kinh, cac c bung co th cngthng mt cach cc , an tnh rt cao, thm ch khng smana. Cac bc ao gia khi xa khng hiu rosinh lyhoc, goi ch

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olaan in, hongh rng kh cothchm xung an in. iunay rorang lakhng phuhp vi khoa hoc ngay nay.

"Kh trm an in" la thut ng thng dung cua giiquyn thut, cho nn quyn sach nay cung nng theo y madndung, mn no lam sang tovn . Chung ta nn thng thnph phan nhng lythuyt sai lm, vamt khac xin minh nhngnhn nh ung n, macothgm lai trong ba im sau y:

1. Ht thsu khi vn ng, kt hp h hp vi vn ng, hahoanh cach m xung mt cach coythc, tt caa n cac ktqua lakhoang ai phhoat lng, thay i phuc ap, xuc tin stun hoan cua mau, tng gia c hi hoat ng cua cac kh quantrong c th.

2. Bt lun luc i ng hay ngh ngi, luc nao cung ythc vbung di (an in). Nh vy lam cho tinh thn ni lim, tranhc tm vin yma, h t loan tng, tng ngoai ai nao cothngh ngi mt cach cuc b. Li dung luc c ngh ngi y, thngqua hthn kinh tng ng vi cac c quan ni tang, lam cho cnng cua ni tang c iu hoavacai tin vado omadn dnnng cao mc sc khoetoan din cua c th, noi vn hoa hn lathc hin c cai ao ly"bi dng nguyn kh". Kythc chnh la

tao ra mt anh hng quyt nh i vi shoat ng cua hthnkinh cao cp, cothmi lam thn thtrang kin.3. H kh trm xung (tc la hoanh cach m ha xung) th

trong tm i xung, nh thban chn mi n c, n khi cung bantp thi thu, mi khng b dao ng trong tm matenga.

Ngi hoc nn chuy: Luyn tp Thai cc quyn khng phailatrm kh an in tu n cui, ma tuytheo svn ng,tuy s thay i cua h hp, cho hoanh cach m luc ln lucxung. Khi th kh ni, khi th kh trm, u latnhin nhi nhin,hnh thanh mt cach hu yv y. Conh vy mi khin cho thnth ni chm vabin hoa h thc. Trai qua s luyn tp bn b,mi cothnng cao tnh linh hoat cua ng tac vahiu quacua svn ng.

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32. "TUNG YU" LA G? TAI SAO PHAI TUNG YU?LAM TH NAO TH LA TUNG YU?

Tung yu ( Long eo ) trong Thai cc quyn laeo khng dunglc cng thng, khng may may knh cng ma eo phai tung,nhuyn, linh hoat, thun cho sbin hoacua ng tac vasbinhoah thc.

hiu rovn nay, trc ht cn noi vscu tao cua eo.Thng thng manoi, eo lakhoang gia cua hai bn lng vathn.Gia lng la mt ct xng sng. Ct xng sng do nhiu txng tao thanh. Trong mi t xng sng nay comt lp nhuynct. Lp nhuyn ct nay mm dai vacotnh an hi, nhomactxng sng cotnh cht deo dai, linh hoat. Cac nhom c eo chuyu gm co: yu ai c, yu phng c, yu bi cn m. Cac c naydnh vi xng ct, c th, hnh thanh svn ng. c tnh cuac lacothco dui, vadi skhng chcua hthn kinh cac cy hoat ng mt cach coquy lut - ymun cng thng hay bungli th cac c y seco tht cng thng hay bung long. Khi cac c eo cng thng th cac c tchi cung cng thng ln, nh vy nutht xng eo macng thng th schuyn ng khng con linhhoat na; ngc lai nu tht xng eo c bung long, cac quantit long leo, trong bp tht long, cac bphn nh t chi se vndung mt cach t nhin. Bung long eo trong Thai cc quyn lanh vy.

Tai sao phai bung long eo? t nht laco hai lydo:1. Nh anoi trn, cobung long eo th thn mi linh hoat,

khng nganh knh ( cng ngc ), mi khng gy anh hng trn shoat ng cua chn tay.

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2. Co bung long eo mi dung yc. Thai cc quyn chutrng dung ybt dung lc, macai ng cua ydo eo thhin trctin, olayngha cu: Mnh ynguyn u tai yu t", chnh v eolachu t cua thn, ch khi nao eo tung nhuyn linh hoat mi co

thkhng chcac bphn khac cua thn th, mi cothbin hoah thc ddang.Cung nn noi rothm mt chut, tung yu cophai laeo hoan

toan mm long (tung nhuyn) khng sc hay khng? Hiu nh vylahoan toan sai lm ! Bi v "sbung long" (tung) eo y lasbung long di tac dung cua ythc, chtuyt khng phai lacaieo thc sv lc nh eo cua mt sngi yu ui mm nhunkhng cochut lc nao. Cung cn nn bit rng knh trong Thai cc

quyn c vn dung mt cach cng nhu tng t(cng mm pi), luc cng luc nhu, luc th bung long mm mai, luc th quytlit. Yu cu v "Knh" la "Cc nhu nhuyn nhi hu cc kincng" coat c mi lathoaang vy.

Cach thc hin tung yu lanh sau:1. Trc ht, eo va toan thn khng c knh cng, nu

con knh cng tc lacha c tung yu.2. Trong mt s ng tac, bt buc phai tung yu, nh: luc

hng trc mai b(thachn ap mt bc), Lu tt ao bcnphai tung yu, Ban lan truyva Phin thng bi, luc quyn hocchng dui ra cn phai tung yu; luc thc hin s ln xung n tin hathc, thuthng thc cn phai tung yu.

3. ng thi vi tung yu, thn phai gicho trung chnh anth, v l trung chnh, nh u huyn, ham hung bat bi, nukhng th c th tht b (gic m nay ma khng gicim kia).

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3. Do sphn chia h thc malng vn ng tng gia theo.Bnh thng, hai chn cung ganh chu thtrong; khi tp Thai ccquyn th ch con co mt chn ganh chu, tc la lam tng thmng tac co dui, va lng vn ng nh vy tng ln t nht la

gp i. Hiu quacua svn ng theo omac nng rt cao.Luc vn dung bphap h thc, cn phai ycac im sau:1. Mai b (chn bc i) khng c qua xa, qua ln; nu

khoang cach hai chn quaxa th si bkhng c linh hoatmadtrsap, vasepham li song trong mt cach ddang.

2. Trong mi ng tac, ha chi thng bin i h thc, thclaem thtrong dn vmt chn; nhng i vi cac ng tac kho

phn h thc nh Thp tthu, n tin, th cang nn chuy.3. Mai bcn phai khinh linh, n cmalai hu lc, tc lalucmai b, mt chn ap thc vng vang ri mi i tip mt bckhac, sao cho "mai b nh miu hanh".

Song trong lag? Lathtrong ln cahai chn, khng chialam h vi thc. Thai cc quyn rt kyli nay, v nu cahai chnsong trong th ct bc se nng n, s di chuyn sekhng cnhenhang linh ng, db khng ch, lam giam i hiu quacua

svn ng.

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34. CU " X X QUN HU NHT H THC"COYNGHA LAG?

Phn trn a noi v s phn chia h thc cua hai chn,nhng trong Thai cc quyn ngoai hachi ra con cothng chi vathn thvi cac bphn cua nocung c phn chia h thc. ochnh layngha cua cu " x xqun hu nht h thc". y lamt c im cua Thai cc quyn.

Slygiai h thc hai chn tng i d dang, con hai tayvathn th lam thnao bit u lah u lathc? y h thclado "Y", yn u th ni olathc. Ni nao ykhng n th nio la h. Th dunh:

1. Trong ng tac n tin, tay trai lathc, tay phai lah,bi v luc nay y t tai tay trai, y mi ch la sphn chia hthc s b; nu ta xem tay trai la mt th cm chng trai lathc, cac phn khac cua tay trai lah, y lasphn chia h thcbc thhai. Cho nn nu xem ng tac cua n tin lamt, thta acoh thc, ri tay trai cua n tin lai c chia h thc.Th y chng phai layngha cua cu "xx qun hu nht hthc" ?

2. Cung tin b trong ng tac n tin cung c chia hthc. Trong Thiu Lm quyn, Cung tin bhnh thanh bi haichn u ganh chu thtrong. Nhng trong Thai cc quyn th laikhac; n tin, chn trai la thc, chn phai lah. y lahthc hachi.

Vh thc cac bphn khac cua thn th, ngi hoc cnhiu rng, tnh trang h thc khng n nh nu trn phng dinv tr maxet, vatnh trang h thc rt ngn ngui nu trn phngdin thi gian maxet. S h thc nay bin hoatheo sbin hoacua t thc, cho nn Vng Tng Nhac triu Thanh vit Thai Ccquyn lun co noi: " Ta trong tc ta h, hu trong tc hu yu,

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ngng chi tc di cao, phu chi tc di thm ", ma at c tnhtrang nay lado vn dung c sbin hoa h thc. Mun vndung h thc vao trong mi ng tac t thc cua Thai cc quynkhng phai lad dang u, macn phai cothi gian luyn tp lu

dai mi nm c yu lyvavn dung tng i kha. Nay nu ra y vai im theo th t ngi hoc dn dn th nghim mahiu ra:

1. mi ng tac, trc ht phai phn chia h thc haichn.

2. Bit dung ybt dung lc, phai bit mi ng tac "y" t u, sau omi vn dung sbin hoa, h thc trong sut cac ngtac lin tip vi siu khin cua y.

3. Sau khi luyn tp thun thuc ri, luyn tip n thi thu,nn lu tm n sbin hoavatac dung cua h thc trong ngtac thi thu, cho n khi at n canh gii tung tm sduc, y milathanh cng vy.

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35. DUNG PHAP CUA BAN CHN TRONG THAI CC QUYN COMY DANG? LAM TH NAO MI CHNH XAC?

Dung phap cua cc coba phn: Phn cc, ng cc, Bailin cc (con goi laBai lin thi).

1. Phn cc:Chia lam tahu phn cc. Phn cc con goi laX cc, v

khi hai chn trai, phai amui ra ging nh chim dui canh vy (

X ngha lacanh chim ).2. ng cc:Chia ra tahu ng cc, cng cathay nm ln. Luc luyn

tp, toan ban chn gp ln, ara bng long ban chn. "Y" t tailong ban chn.

3. Bai lin cc:Con goi laBai lin thi. Dung phap tai cc chkhng phai

tai thi (chn, khng k ban chn ) nn goi laBai lin cc thung hn.Bai lin cc chia lam n Bai lin va Song Bai lin. n

Bai lin ladung mt tay vnhetrn cac ngon chn luc a chnln angang qua. Song Bai lin ladung hai hai ban tay vln muiban chn. Bt lun an hay song, th ng di ng cua chn lang tron, canh ngoai cua ban chn codung sc.

Vdung phap cua ban chn, chuyu coba dang noi trn. Do

ostruyn day bt ng, sthc hin cothcochut t d bitnhng vn laai ng, khng cn noi rm ra.Luc dung cc nn chuy:1. ng vng, v luc dung chn a phai nht chn ln, ch

con mt chn ng, ngi mi hoc got chn khng cosc, thnghay mc li nganghing, y labiu hin cua cng phu n

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