In Chinese martial arts, has "wrestling don't waist, all art is not high," said, Bruce lee in the film "the fury of the dragon," said: "if you want to punch leg attack not soft soft foot, practice from the waist up, do the waist horse". Martial arts, there are a lot of quan to waist saying method are described, such as "like a wheel axle, hand", "waist such as crawling, walking stick", etc. Taijiquan theory about "up and down nine section strength, waist found". Visible, the practice and application of the waist is essence of martial arts attack.
A method with relations with power
Waist turning to take advantage of power, it can produce a punch kick of explosive. Keep boxing, for example, when the pedal to produce reaction force along the ankle, knee to hip, hip rotation force made a plane at hip cyclotron, cooperate waist muscle coordination, make its get to accelerate again, spread to the upper, lower back muscle strength and will merge to shoulder, shoulder joint of jitter, the extension of elbow, wrist, concerning the issue of the straight reach extreme power. Mastered the waist hip hard skills, the force of the upper leg strength and unity, as a whole, and ignores the role of unknown or waist, can only be local, scattered. Bruce lee once said: "to the waist for the hub, quickly turn waist, shoulder and arm stones, to reverse is learning to punch the basis of practice." Quan cloud saying: "the force by the waist hair roots, more injection underside trunk, limbs to brothers into a bit, abdomen move mountain also called force", also is the hair of the description. Waist and kick their strength have what relation? Bruce lee said, "the waist horse" is what mean? Horse, lunges, legs also. Is the drop waist and legs forces together. Without power to kick, although soon, but is often when the opponent's reaction had the top down. And mastery of the waist and leg from the ground reaction force to the waist, the waist to the thigh, again by ham to attack, place successively through like flowing water, the kicking force straight through each other, even playing in hundreds of kg person or object, the attacker won't since the fall, because the waist force and support legs to maintain, adjust their center of gravity, so the steady as a rock.
Second, waist force principle
Taijiquan proverbs "life source in the waist," cloud "of its roots in the foot, hair in the legs, dominate and waist, shape on fingers". If you look closely at the dog's movements, according to its hips on a kick, it will immediately turn back. Whereas a man of action compared to clumsy, many people turn to turn across the waist, the back is like wore a wide belt, stiff, flat, not flexible and turn by twisting, rolling. The waist is home to many organs, exercise the waist, and exercise to the internal organs, can achieve the purpose of longevity and health. From anatomy, the former have demonstrated (umbilical under three inches qi hai, also known as heart) before and after "Ming (between the kidney, which is also called HouXin). Around the breath of all employment, and accept employment, "demonstrated heavy gas, under the virtual to real, gas in the empty spirit contained within, walk five zang-organs skeleton, in layman skin fur", running around, four pin. Strength, the elastic transformation lies in lumbar kidney, kidney waist switching hub lies in "Ming hole. Movement, Ming hole as the prime mover, impetus chest sink, changing the actual tightness, only in this way can in the whole power. Waist is the hub of exercise, boxing theory of yue: "the trick in the waist, curse, between two kidney for the key hub of nakedness." Active power, maintain and adjust the focus through the waist, make action is both light and robust. "Have not machine not winner, then scattered. Will be in the waist and the disease." Shall not machine, must be manual and waist don't move, so the waist strength of roof strength must be empty spirit, shoulder heavy elbow, chest TaYao, bend your knees hip, demonstrated heavy gas, make the trunk straight, foundation, up and down the line. Only the rump?
3, the relationship between lumbar and wrestle
Wrestling is associated with lumbar method, just due to the movement range is small and ordinary people difficult to understand among them mystery. Mix have a typical training methods - block to practice, it is by hand pull with the crust, practice the rotation of the waist, experience, screw, cap, turn over, pry the strength changes. By leverage, make opponent lose focus. If the waist is not flexible, fell hard pull just a brute force, hard and no effect.
Fourth, waist method and actual combat
Quan cloud saying "a dozen posture of two fulgurate", say again "the posture is the foundation of the change. Posture of changes to the shaft on the waist waist as the axis, the throughput in the rotating flash, like a plane in the air as a stereo change, such as tigers and leopards are all waist contraction produced high-speed robot. Waist method if mastery of practice, the waist like installation of the bearings, can be freely to any Angle changes. This movement has practical significance? Namely "the swing of the body, when can make each other are less likely to attack, but also yourself, especially more powerful melee power. Its high light lies in the fact that both hands let go of, can at any time to each other blow, and enhance their own on the defensive, the other once exposed, will an opportunity can make oneself have good will". (Bruce lee) the waist of this composite changes is to avoid one another to attack enemy melee attacks. Right of offensive and defensive techniques, like firecrackers, and laws of waist, like a hang off firecrackers in the conductor, detonate coherent technique. Waist method practical application of the most typical example is the drunken master, seemingly east crooked west down, but it is every action has its purpose, in the seemingly casual clever to avoid the other's attack, see gap, is actually a waist, posture change model of application.
Five, the waist practice method
Since waist is so important, so, what are the waist, with the method of the waist? Here are some examples.
1, turn back. Stood open step, before the body prone, left ring back once upon a time, with two arms swinging on the move constantly. Again from circle to the right after the waist, left hand with the waist turning from the right country pull right ankle and body down, the left ear stick in the right lateral crus, try our best to conveniently five fingers of right hand gathered in hook lift on the arms behind, just stop for a moment. Left hand loosen his right leg and body began to loop back to the right, backwards, left waist, with the right hand to pull his left ankle, left hand into a hook lift on the arms. So loopback turn around the waist.
2, down the waist. Way stand, lift on two arms unbend, his hands palm up five fingers cross holding, body anteflexion, then put his hands in front of the toe post. Hands loosen the back copy to embrace and hold below the calf, and make the face close to the front of tibia. Straight up the reduction of body, hands and lift on straight arm handshake, do the second time.
3, lateral prone waist. And stand, lift on two arms unbend, his hands palm up five fingers cross holding, lower limbs, waist do lateral leaning towards left leg, with lateral stick in the foot. Recover the body straight, lower limbs, waist right turn right leg lateral leaning, so left and right rotation.
4, low back. Open step stand, hands on the arm straight out the front of lift, palm upward, look up, back to the wall, long wall bending down, to feel the waist can't bend so far, insist for a while up to do.
5, jilt waist. Open step stand, hands on the arm straight out the front of lift, palm upward, look up and see his hands in the waist joint for shaft rotate forward and backward. Practice, practice times according to their own situation to decide, in case of injury.
6, stick to the waist. With a stick in his shoulders straight, practice waist can be easily. From the photo you can see Bruce lee a stick movement around the waist, here are some ways to exercise.
(1) the level of return. , stick with both hands on his shoulders, legs open to turn to the left waist, pause, and then turn to the right level, so as to realize the punch shoulder waist with spinning technology main point.
(2) the former is inclined to stick. Before level by hands holding rod moves up, the body prone, held in the right hand feet direction stick to left, behind the back upright posture, do like right side turning point again.
(3) inclined rear turn to bat. Stick with both hands by movement, the body turn right rear, extremely limited, stick to the left heel direction under the point, make the rib waist muscle workout. Pause, restore level the rod action, do again after turning left, heel to the right direction "point.
(4) side arc. Hands levels hold the stick to stand, left hand make rowed small round stick in a side, pause, then do the right in the right row circular movements.
Note: shoulders to carry a stick movement, is easy to rotate around the waist. If you stick at both ends of the attach a heavy weight plate and so on, can have the effect of practice waist strength. Do the above practice, horizontal rotation, realize power fist straight line. Side draw arc, can realize spiral drilling sending force upward, with the waist practice ability, can be directly applied to actual combat.
7, waist practice ability. The waist should not only have the flexibility, and want to have power, so the waist is like spring explosive. Practice waist, thongs, springs, pulleys and other auxiliary equipment. After a full practice, has the capability of the waist, combined with the right power technology, can form strong fierce attack.
在中国武术中，有“练拳不活腰，终究艺不高”之说，李小龙在电影《猛龙过江》中说：“要想拳腿攻击不软手软脚，就要从腰部练起，做到腰马合一”。武术中，有许多拳谚对腰法进行了描述，如“腰似车轴，手似车轮”，“腰如蛇行，步赛粘”等。太极拳论讲“上下九节劲，节节腰中发”。可见，腰的练习与应用是武术攻击中的精髓。一、腰法与发力的关系
将腰部转动产生的力量加以利用，就可产生击拳踢腿的爆发力。以直拳为例，当脚蹬地产生的反作用力沿踝、膝关节传递至髋关节时，髋关节的转动使力在髋关节处做了一次平面回旋加速，配合腰不肌肉的协调运动，使其得到再次加速，传至上体时，腰背肌肉的力量与其会合并传送到肩部，肩关节的抖动，肘关节的伸展，腕力的发出，使直拳威力达到极至。掌握了腰髋关节用力的技巧，则上体之力与腿部力量合二为一，成为一个整体，而忽视或不明腰的作用，则只能是局部之力，零散之力。李小龙曾说：“以腰为枢纽，快速地转腰，使肩与臂先手而出，要的扭转系学习出拳之基础练习。”拳谚云：“力由腰发多根基，贯入两肋四肢躯，发到手足成一点，丹田叫力山也移”，也是对发力的形象描述。腰法与踢腿发力有什么关系呢？李小龙说“腰马合一”是什么意思？马者，马步，双腿也。就是降腰力与双腿之力结合起来。没有威力的踢击，尽管动作很快，但往往被击中对手时的反作用力所顶倒。而掌握了将腰腿从地面获得的反作用力传至腰部，腰部传至大腿，再由大腿传至攻击部位，节节贯通如流水般，此时踢力直透对方，即使踢中数百斤重的人或物体，攻击者都不会自倒，因为腰力与支撑腿维持、调整好自身重心，故稳如磐石。
二、腰力的作用原理
太极拳谚云“生命源头在腰间”，“其根在足，发之于腿，主宰与腰，形于手指”。如果仔细观察狗的动作，你照它臀部踢上一脚，它会立即转身反击。而一个人的动作与其相比则笨拙的多，许多人转跨转腰时，腰背部就像束了一条宽皮带，僵硬、平板，没有扭拧、转策、翻滚的灵活。腰部又是人体众多器官所在地，锻炼了腰部，就锻炼了这些内部器官，就能达到健康长寿的目的。从解剖学来看，其前有丹田（脐下三寸气海穴，也称前心），后有命门（两肾之间，也称后心）。周身之气皆发于丹田，又皆收于丹田，“气沉丹田，上虚下实，中气存于中，虚灵含于内，内走五脏百骸，外行肌肤皮毛”，运行周身，达四梢。发力时，松紧转换的关键在于腰肾，腰肾转换的枢纽则在于命门穴。运动时，以命门穴为原动力，带动胸肌松沉，变幻虚实松紧，只有这样，才能周身发力。腰是运动之枢纽，拳论曰：“诀窍以两腰之中，两肾之间命门，为上下体之关键枢纽。”拳脚发力时，通过腰部来维持和调整重心，使动作既轻灵又稳健。“有不得机不得势者，身便散乱。其病必于腰腿求之。”不得机不得势，必是手动而腰腿不动，所以腰力的发出必须做到虚灵顶劲，松肩沉肘，含胸塌腰，屈膝松胯，气沉丹田，使躯干正直，立身中正，上下一线。只有尾闾?
三、腰法与摔法的关系
摔法与腰法有关，只是由于动作幅度较小而常人难识其中奥妙。摔技有一种典型练法——滑车练习，它是通过手的牵拉与上步，练习腰的旋转，体会抽、拧、顶、翻、撬诸劲的变化。借杠杆力，使对手失去重心。如腰不灵活，则摔只是蛮力硬扯，吃力而没有效果。
四、腰法与实战
拳谚云“一打身法二打闪”，又说“身法为变化之本”。身法就是以腰为轴作出的变化，以腰为轴，在旋转中吞吐闪展，如同飞机在空中可作立体的变化，如老虎、豹子都是腰部的收缩产生高速的一扑。腰法若练之精熟，则腰部如同安装了轴承一般，可自如的向任意角度变化。这种运动有什么实战意义？即“身体的摇摆不定，当可令对方更不容易攻击，也可是自己，尤其是近身发力更具威力。它的高明处在于，双手放开，随时可予对方一打击，并增强自己的守势，对方一旦暴露空门，必可使自己有绝佳之可乘之机会”。（李小龙语）腰法的这种复合变化就是在避开对方攻击的同时近身击敌。正确的攻防技术，如同鞭炮，而腰法则如一挂鞭炮中的导线，引爆连贯的技术动作。腰法实战应用最典型的例子是醉拳，看似东歪西倒，实则每一动作都有它的目的，在看似不经意的运动中巧妙的避开对方的攻击，见隙反击，实为腰法、身法变化应用的典范。
五、腰法练习
既然腰法如此重要，那么，练腰、用腰的方法有哪些？下面介绍一些示例。
1、转腰。开步站立，身体前俯，从前向左向后回环，两臂随身摆动上动不停。再从后向右回环转腰，左手随腰的转动从右侧乡下扳握右脚踝，身体下俯，左耳尽力贴于右小腿外侧，右手顺势五指撮拢成勾手在身后反臂上举，略停片刻。左手松开右腿，身体开始向右、向后、向左回环转腰，右手去扳握左脚踝，左手成勾手反臂上举。如此左右回环转腰。
2、下俯腰。并步站立，两臂伸直上举，两手手心朝上五指交叉握住，然后身体前屈，两手在脚尖前贴地。两手松开向后抄抱，握住小腿下方，使面部紧贴胫骨前面。身体直起还原，两手再直臂上举交握，做第二次。
3、侧俯腰。并部站立，两臂伸直上举，两手手心朝上五指交叉握住，下肢不动，上身做转向左腿外侧俯下，两手在脚外侧贴地。身体直起恢复原状，下肢不动，上身右转向右腿外侧俯下，如此左右轮换。
4、下腰。开步站，两手由身前直臂上举，手心朝上，抬头，背对墙壁，漫漫扶墙向下弯，到自己感到腰部不能再弯为止，坚持一会起身再做。
5、甩腰。开步站立，两手由身前直臂上举，手心朝上，抬头，眼看两手以腰关节为轴使身体向前、向后甩动。练习时，根据自己的情况来决定练习次数，以防受伤。
6、握棍转腰。用一根直棍扛在肩上，可以很方便地练腰。从照片可以看到李小龙持棍转腰的动作，这里介绍几种练习方法。
（1） 水平回转。两腿开立，双手持棍置于肩上，向左尽力转腰，稍停，再向右方水平转动，借以体会出拳时肩腰配合转动的技术要领。
（2） 前斜下点棍。由双手水平握棍动作起，身体前俯，右手握棍向左脚面方向转动，起身后恢复直立姿势，再做象右脚面转点动作。
（3） 斜后方转棍。由双手持棍动作起，身体右后转，至极限时，棍向左脚跟方向下点，使腰肋肌力得到锻炼。稍停，恢复水平持棍动作，再做向左后转，向右脚跟方向斜点动作。
（4） 体侧划弧。双手水平持棍站立，左手使棍在一侧划小圆，稍停，再做右手在右侧划圆的动作。
说明：双肩扛棍运动，很容易体会腰的转动。如果将棍之两端附上杠铃片等重物，就可以起到练腰力的作用。做上述练习，水平旋转，体会拳法直线发力。体侧划弧，可体会螺旋向上的钻透发力，配合腰部功力练习，就可直接应用于实战。
7、腰部功力练习。腰部不仅要有柔韧性，而且要有力量，这样腰就向弹簧一样有爆发力。练腰时，可用皮条、弹簧、滑轮等辅助器具。经过全面练习，具有功力的腰部，结合正确的发力技术，就可形成强劲威猛的攻击力。
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