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border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="98%" border="0" cellspacing="0" cellpadding="0"> <tr> <td align="right">当前位置：<a href="/">首页</a><span id="lblwz"> > <a href='lists.aspx?sid=17'>拳理功法</a> > <a href='lists.aspx?sid=90'>如何练腰</a></span></td> </tr> <tr> <td style="font-size: 18px"> <table width="100%" border="0" cellspacing="5" cellpadding="0"> <tr> <td align="center" style="font-size: 24px"><strong> <span id="lblTitle">如何理解“肩撑肘横”</span></strong></td> </tr> <tr> <td align="center">时间：<span id="lblAddtime">2015-02-13 15:51:00</span> 来源：<span id="lblComefrom">互联网</span> 作者：<span id="lblAutor">佚名</span> 点击：<span id="lblHits">1831</span>次</td> </tr> </table> </td> </tr> <tr> <td background="/images/1-2.gif"> <img src="/images/1.gif" width="1" height="1" /></td> </tr> <tr> <td height="20"></td> </tr> </table> <table width="98%" border="0" cellspacing="0" cellpadding="0"> <tr> <td style="font-size: 18px; max-width: 670px"> <span id="lblCont"><p><span style="font-family:SimSun;font-size:18px;"> “肩撑肘横”这个要领，在形意拳拳谱里边是未见明确规定的，在口传上也未见过（此说依据是：众多形意拳传习录也未见零散的流传记载），所见的是“沉肩坠肘”。形意炮拳从形态上有部分“肩撑肘横”的体现，但是这个毕竟不是拳理要求。但是在鹤拳中，是有明确规定的。意拳中“肩撑肘横”的这一要领，我个人认为是来自鹤拳，或者受到了鹤拳的启发，但终归逃脱不了干系。而形意拳学派中，有人对“肩撑肘横”大加鞭挞，认为这是错误的，只有“沉肩坠肘”才是真理。谁规定了形意拳就是真理，但凡不符合形意拳拳理的都是异端邪说？咏春拳翻肘的动作不是一个半个，在某些人眼里就是赤裸裸地违背了形意拳拳理，那么咏春拳就不行么？事实可以证明的嘛。事实不需要善于雄辩，事实本来就是不得不接受的真理。 </span><br/><span style="font-family:SimSun;font-size:18px;"> 意拳并未完全抛弃“沉肩坠肘”这个要领，而是在这个要领上更进一步扬弃，明确规定了“肩撑肘横”。所谓扬弃，就是正确的发扬光大，错误的修正抛弃，正所谓“扬长补短”。卢氏结构对王芗斋先生桩法中抬高双手引起的变化也有过专门的说法，大家可以自行查阅，我就不多说了。</span><br/><span style="font-family:SimSun;font-size:18px;"> 肩撑肘横到底有什么好处？先来看看意拳的肩撑肘横的具体操作是什么。</span><br/><span style="font-family:SimSun;font-size:18px;"> 直白地讲，肩撑就是撑肩，把肩膀撑开，撑出去。肘横就是横肘，把肘横着放。两者配合，实际上就是把背给撑开，两肘尖尽可能空间距离最合理地长。“为何有此一动”？这是王芗斋先生提出来的，得问问为什么要这么做！</span><br/><span style="font-family:SimSun;font-size:18px;"> 要想练得好功夫，“宁练筋长一分，不练肉厚一寸”，抻筋拔骨是必须的，就是为了把筋肉拉长拉细拉薄了。肩撑肘横更多的是一个练法；当然也有用法，为何有此一说，有机会再说，涉及特定情况下加大击打效果的要领。</span><br/><span style="font-family:SimSun;font-size:18px;"> 功法设置的目的是什么，无非就是最低成本达到最大效益目标，所谓最佳投资回报率ROI呗。肩撑肘横是一个手段，这个手段可以比沉肩坠肘在特定情况下有更大的回报。这就是刺激到了沉肩坠肘不易刺激到的肌肉，促进了其发育，更普遍地适应于卫生和自卫。注意：我说的是“更普遍地”，潜台词是沉肩坠肘也是可以刺激到肩撑肘横所刺激到的那些相关肌群，但是很不幸，必须在特定的姿势下才比较明显和易于操作；而肩撑肘横，可以在大多数的姿势里边保持较高频率地刺激到相关肌群。也就是说：意拳把肩撑肘横作为间架配备的一项基本原则，是显化了它的刺激作用，明确揭示了意拳功法的目的。原则是不可以妥协的。原则没有了，那就不是那个东西。所以做到肩撑肘横是声称所练为意拳的一个必要条件。</span><br/><span style="font-family:SimSun;font-size:18px;"> 我们可以拿浑圆桩（外形对称）功架下对沉肩坠肘和肩撑肘横两个要领做比较学研究，大家最好是自己操作一遍，会有直观认知。重点关注的肌群主要是斜方肌、背阔肌、三角肌、肱三头肌、肩胛下肌。如果懒得去弄明白这些到底是什么肌群，那就按部位走肩膀和腋窝周围的肌群。体会两个不同要领操作时这些肌肉都有什么样的变化差异，主要是两个层次：有无直接刺激；直接刺激大小。动用到肌群则必定有直接刺激，未动用到则没有直接刺激。感觉强烈者必定是刺激性较强，感觉不大者必定是刺激性较弱。刺激性对应着应激性，刺激性大一般应激性也会大，应激性通常跟运动量有正比关系（当然要在一定范围内，否则应激过渡，人都死了还讲什么运动量啊，也有应激过渡，运动量过大直接消耗死的）。在外形变动不大的情况下尽可能地增大运动量，这是桩法修行的一个要求。当然桩法也有降低运动量的要求，总之就是要做到可控。运动量不够，生理系统的发育也不好前进一步；只要不过度，超量训练的效果是明显的，这个就不需要我来证明了。</span><br/><span style="font-family:SimSun;font-size:18px;"> 别跟我扯什么桩功练气不练肉，我上面说的刺激肌肉跟练气无关，所以不能证明肩撑肘横比沉肩坠肘高明之类的话。</span><br/><span style="font-family:SimSun;font-size:18px;"> 肩撑肘横在操作肩撑时，我们做一个极端的操作，就是从沉肩坠肘做夹肘撑肩而后撑肩坠肘，这样子就比较容易体会出来撑肩到底会动用到哪些肌肉，都有一个什么大概程度的感觉。然后在撑肩坠肘的情况下再把两肘做侧平举动作，最终向两侧横撑。基本的肩撑肘横基本上就完成了。此时体认一下动作转换过程中动员的肌群集合的变化和各个肌群自身的感觉强烈程度。但是肩撑肘横并未到此结束。因为意拳中各个要领都是相互关联的，基本的肩撑肘横如果没有另外的要领配合，就是走死走偏了，所以配套的还有一个虎抱头和腋下容球。虎抱头的意思就是肩胛骨往前方探出并且相扣，和肘横向两侧力对争。腋下容球的意思就是腋窝如同裹着一个球，很容易会体会到大臂阴面肌肉和腋窝下几条肋骨会紧张起来，向腋窝最里挤，会跟肘尖和臀部下坐形成对争。对争无非就是加大刺激量，从而产生更大运动量。</span><br/><span style="font-family:SimSun;font-size:18px;"> 沉肩坠肘能不能做到肩撑肘横的效果？就说三体式的偏架，由于有了探肩这个要领的参与，实际上已经收到了肩撑的效果了，但是肘横刺激并不充分，可以试试坠肘和横肘时动员的肌群集合和强度；而且无论是肩撑还是肘横，都不是对称的，也就说必须左右两个偏架都要练习才能分别较强烈刺激到。大部分人都认可形意拳来自心意拳，而心意拳是以枪化拳，所以形意拳的枪架子比较明显。那么咱们拿枪架子说事儿，上平枪（高吊四平枪势/指南针势）的功架是什么样的？您沉肩坠肘试试！</span><br/><span style="font-family:SimSun;font-size:18px;"> 为什么说肩撑肘横是对沉肩坠肘的扬弃呢？腋下容球和吊肘或者肘如横置于栏杆上，或者肩膀上坐着一个人之类的，实际上就是有向下的意念假借。而这个意念假借引起的条件反射，囊括了沉肩坠肘时动用到的原动肌，但是不仅仅只有这些。同时在应用时，上肢的直接活动空间更为广阔，比沉肩坠肘更大。活动空间更大，攻击范围也就越广，但是也会意味着防守漏洞越多。因此，要想防护严密，对练功就有更大的要求，练还是肩撑肘横，保守了就往沉肩坠肘去用，极端了就往肩撑肘横去用。但是如果未经专门训练，沉肩坠肘练出来的去肩撑肘横用，估计比肩撑肘横练出来的要更加危险。业务不熟练，这么用迟早要出事儿的。大练小使嘛。可以“备而不用”，但不可“用而无备”啊！所以习惯了沉肩坠肘的人们，尝试一下肩撑肘横，觉得靠谱就练练，不靠谱就扔了，反正也没啥损失不是吗？</span></p></span> </td> </tr> </table> <table width="98%" border="0" align="center" cellpadding="0" cellspacing="10"> <tr> <td align="left"> </td> </tr> <tr> <td align="left" class="title14">上一篇：<a id="preTitle" href="detail.aspx?id=1444">落胯之難--冠 哲</a></td> </tr> <tr> <td align="left" class="title14">下一篇：<a id="nextTitle" href="detail.aspx?id=1433">“太极胯”的修炼--陈雄</a></td> </tr> </table> <div id="Panel_Reply_My"> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td> </td> </tr> </table> <table width="98%" border="0" cellpadding="0" cellspacing="1" bgcolor="cab694"> <tr> <td height="28" background="/images/bg-tit.gif" 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