俄羅斯武術西斯特瑪台北道場小教室- 從武術到生命管理：西斯特瑪練習的深度成長路徑

在西斯特瑪（Systema）的世界裡，核心重點是「原則」而非「招式」。這不僅是因為原則比招式更靈活，更因為這門藝術的終極目標，是將武術轉化為一套「管理自己生命能量的工具」。對練習者而言，西斯特瑪不只是學習如何擊打及防衛，而是一場長年的、從生理結構到心理素質的深度自我探索。

這條路徑通常從重塑生理基礎開始。在初期，重點在於打破身體的慣性緊張，建立呼吸、放鬆、身體正直與持續移動這四根支柱。練習者學習在伏地挺身或深蹲等簡單動作中維持呼吸，而非憋氣發力。這一階段的關鍵在於「實用性」，當你發現透過正確的呼吸，可以在高壓會議或通勤焦慮中找回平靜，西斯特瑪就已經開始與你的生活產生連結。

當基礎穩固後，練習便進入了情境實驗室的階段。此時重點在於如何在混亂中保持穩定，並引入「內在工作」（Internal Work）的開發。練習者開始感知細微的「張力」，不靠肌肉蠻力，而是透過結構調整與體液流動化解外來的推擠。這種對身體細微操作的好奇心，結合幽默且具玩耍性質的練習環境，讓練習者在低風險的氛圍下，迅速提升反應速度與心理韌性。

經過長年的持續修習，西斯特瑪最終會進入更深層的能量管理階段。這時，追求的不再是傳統意義上的贏過誰，而是如何極致地優化生命的運行。在西斯特瑪的視角下，道場裡的對抗練習其實就是現實生活的濃縮模型。日常的焦慮與痠痛，本質上都是身心產生了不必要的張力，像「漏電」一樣消耗能量。透過「最小努力原則」，我們學習只啟動必要的肌肉，將寶貴的精力留給真正的創造力。

呼吸在此時成為了能量的調度員。當遇到突發挫折，能量通常會因為驚嚇而「凍結」，透過受擊練習，我們學會主動吐出恐懼，將「戰或逃」模式迅速切換回平穩運作，實現生命能量的即時止損。這種「持續移動」的修煉，代表了心態上的不滯留。在道場上被推擠卻能保持結構正直、持續流動，這會內化成一種生命質地。當你不再揮霍能量去與世界「硬碰硬」，你便學會了如何優化身體這個精密儀器的能源配置，讓生命能量產生最大的邊際效用。

更核心的理念在於，西斯特瑪讓衝突變成不是對抗的目標，而是可以繞開或是消解的對象，更非破壞對方。真正的力量展現於如何恢復環境的平靜，並保護彼此的生命完整。我們練習消解對方的攻擊意圖，而非摧毀對方的肉體。隨著年齡增長，體力或許會下降，但對於放鬆的深度與能量的掌控卻會隨之進化。這解釋了為什麼許多修習者到中老年後，動作反而更輕盈、精神更飽滿——因為他們不再揮霍能量去對抗，而是學會了與周遭能量共處。

如果您也在尋找一種能練一輩子的藝術，或許可以參考俄羅斯武術西斯特瑪台北道場的教學觀點，透過日常動作的微小調整，提煉出應對人生的強大智慧。這不是死板的教條，而是一場關於生命自由的終身修煉。當你意識到，每一次在道場中的呼吸與移動，都是在練習如何更優雅地度過餘生時，這場自我探索之旅便再也沒有終點。

In the world of Systema, the core focus is on "principles" rather than "techniques." This is not just because principles are more flexible than techniques, but because the ultimate goal of this art is to transform martial arts into a set of "tools for managing one's own life energy." For practitioners, Systema is not just about learning how to strike and defend; it is a long-term, deep self-exploration from physiological structure to psychological resilience.

This path usually begins with reshaping the physical foundation. In the early stages, the focus is on breaking habitual physical tension and establishing the four pillars: breathing, relaxation, body alignment, and continuous movement. Practitioners learn to maintain breathing during simple movements like push-ups or squats, rather than holding their breath to exert force. The key at this stage is "practicality," when you find that through correct breathing, you can find calm in high-pressure meetings or commuting anxiety, Systema has already begun to connect with your life.

Once the foundation is solid, practice enters the stage of the situational laboratory. At this time, the focus is on how to maintain stability in chaos, and the development of "Internal Work" is introduced. Practitioners begin to perceive subtle "tension," not relying on muscular brute force, but neutralizing external pushes and shoves through structural adjustments and fluid flow. This curiosity about the subtle manipulations of the body, combined with a humorous and playful practice environment, allows practitioners to rapidly improve response speed and psychological resilience in a low-risk atmosphere.

After years of continuous study, Systema eventually enters a deeper stage of energy management. At this time, the pursuit is no longer about winning over anyone in the traditional sense, but about how to ultimately optimize the operation of life. From Systema's perspective, the confrontation practice in the dojo is actually a condensed model of real life. Daily anxiety and soreness are essentially unnecessary tension generated by the body and mind, consuming energy like a "power leak." Through the "principle of least effort," we learn to activate only the necessary muscles, saving precious energy for true creativity.

Breathing at this point becomes the dispatcher of energy. When encountering sudden setbacks, energy usually "freezes" due to fright, and through impact practice, we learn to actively exhale fear, quickly switching the "fight or flight" mode back to smooth operation, achieving instant stop-loss of life energy. This cultivation of "continuous movement" represents a non-stagnant state of mind. Being pushed and shoved on the dojo floor while maintaining structural alignment and continuous flow will internalize into a life quality. When you no longer squander energy to "go head-to-head" with the world, you learn how to optimize the energy allocation of this precision instrument, your body, so that life energy produces the maximum marginal utility.

The more core concept lies in that Systema transforms conflict not into an object of confrontation, but into an object that can be bypassed or neutralized, and certainly not about destroying the other party. True power is manifested in how to restore peace to the environment and protect the integrity of each other's lives. We practice neutralizing the other party's attack intent rather than destroying their body. As we age, our physical strength may decrease, but our mastery of the depth of relaxation and energy will evolve accordingly. This explains why many practitioners become lighter in movement and fuller in spirit in their middle to old age—because they no longer squander energy to confront, but learn to coexist with the surrounding energy.

If you are also looking for an art that can be practiced for a lifetime, you might refer to the teaching perspective of Systema Taipei, refining powerful wisdom for dealing with life through minor adjustments in daily movements. This is not a rigid dogma, but a lifelong cultivation of life's freedom. When you realize that every breath and movement in the dojo is a practice in how to spend the rest of your life more gracefully, this journey of self-exploration never ends.

俄羅斯武術西斯特瑪台北道場-西斯特瑪的一些不太一樣的練習

 

西斯特瑪有些看起來似乎和一般武術或是防身不太一樣的練習，例如：站或坐或躺著被擊打太陽神經叢、躺在地上被很多人壓著鑽出來、閉眼或單手或單腳受限下進行練習、被踩著大腿正面作仰臥起坐、、等，這些練習不是在搞怪，而是在幫助練習者經驗到不同刺激下覺察自己身心的覺受，並維持呼吸以及對自己身體的控制，是一種探索式的練習。想要知道為何西斯特瑪進行這些練習，也許可以從軍用格鬥技術開始說起。

在現代戰爭的宏大敘事中，格鬥術常被視為士兵最後的保命手段。然而，從俄羅斯古武術西斯特瑪（Systema）的角度來看，格鬥術的演進史，本質上是人類在極端壓力下奪回生理主導權的漫長抗爭。當體能耗盡、空間受限、恐懼吞噬理性時，士兵真正能依靠的並非死板的預設招式，而是回歸生物本能的生理韌性。

現代軍用格鬥術的邏輯起點，可追溯至20世紀初由費爾貝恩（W.E.Fairbairn）研發的Defendu系統。費爾貝恩曾在混亂的上海租界處理過數百次街頭格鬥，其經典著作《Get Tough!》奠定了早期軍警格鬥技術殘酷且直接的基調。雖然他意識到競技與實戰的落差，但早期的體系仍傾向將士兵訓練成執行精密招式的機器。

從西斯特瑪的觀點來看，特定招式在極端壓力下往往反而是一種限制。根據行為科學中的希克定律（Hick's Law），大腦儲存的應對選項越多，需要反應的時間就越長。在生死關頭，士兵短暫的猶豫往往源於搜尋正確答案的邏輯過載，而非對環境流動的感知，這種認知停滯在戰場上往往是致命的。

到了1980年代，美軍陸戰隊推行了著名的LINE系統（Linear Involuntary Neural-override Engagement），試圖透過高強度的重複操練達成神經覆蓋，也就是強行用肌肉記憶去壓制人體對恐懼的自然反應。然而，這套系統最終在 1998 年遭到廢棄，其失敗主因是所謂的狀態依存性（State Dependency）。LINE系統試圖用剛性的技術去對抗生理本能，卻忽略了若士兵未學會處理呼吸與緊張，一旦心跳突破175–180 BPM，交感神經會完全主宰身體，大腦會為了生存而關閉非必要的資訊輸入，神經系統便會發生短路。此時視野會變狹窄，甚至聽覺會被排除，平時練得再熟的動作，也會因交感神經過度亢奮導致的肌肉僵直而無法施展。這證明了單純的技術操練，始終無法跨越生理崩潰的鴻溝。

隨後取代 LINE 的 MCMAP（Marine Corps Martial Arts Program）標誌著軍人格鬥進入了生理與心理高度整合的新維度。它不再單純追求殺敵技術，而是將訓練重心轉向壓力管理與人格特質的鍛鍊。

這個想法是格鬥不應只是肌肉的對抗，而是呼吸、放鬆與身體運作的動態管理。透過在極度疲勞下的對抗訓練，迫使士兵在體能透支時仍能維持戰術覺察。這種對生理系統的壓力測試揭示了一個真理：唯有在生理接近崩潰時仍能做出的動作，才是真正能保命的本能。也就是說，當一名士兵連續作戰數日、極度缺眠且身負重物時，身體會進入生理崩潰模式，此時精細動作會迅速退化，人體僅能依靠大幅度、高容錯的粗大動作。

而西斯特瑪的訓練不給予標準答案，而是要求練習者掌握呼吸規律以平復神經系統、維持肌肉放鬆以防止恐懼僵直，並利用自然的身體結構在各種狀態下均可維持行動能力。

站或坐或躺著被擊打太陽神經叢的練習並不是為了練習抗打，而是幫助練習者找到被擊打時如何透過呼吸回復身體能力、經驗到被擊打產生不適時身體發生的反應、以及如何透過身體的操作來減輕被擊打所受的影響。這不是一個單向的練習，進行擊打的人不是用傷害對方的想法去做這個練習，而是觀察對方的承受能力下進行擊打。被擊打的人一般來說身體會在被擊打的地方產生一個緊張來抵抗這個擊打，擊打的人要探索如何讓這個自然產生的緊張不發生之下進行擊打。很多時候我們看到西斯特瑪的大師進行擊打時表面上看起來好像沒有很大的力量，但是對手的反應很大就是因為這個探索式的練習。

躺在地上被很多人壓著鑽出來也是個類似的探索練習，當躺在地上自己身上有好幾個人壓在自己身上時，最快感受到的是呼吸困難，接下來視野變狹小、外界聲音變小、身體變僵硬都是練習者需要去解決的課題。用蠻力脫出當然是一個選項，但是這種作法對於體力的消耗極大，這個練習其實和拔河這種全身性運動很像：看起來很簡單但其實非常耗體力。如何在維持體力下脫出就是這個練習的主要探索課題。沒有標準答案，但是呼吸、放鬆、覺知一樣是重點。

現在我們練習的西斯特瑪在訓練強度上和軍用版的不是一個量級，例如在長時間不睡覺的情況或在極端惡劣的訓練環境下進行訓練，但西斯特瑪的各種抗擊打訓練與對抗練習，本質上都是在幫助練習者於不適的狀態下，重新找回呼吸、放鬆與行動的自由。

Systema encompasses several practices that may seem unconventional compared to typical martial arts or self-defense methods. Examples include being struck in the solar plexus while standing, sitting, or lying down; wriggling free from beneath a pile of multiple people on the ground; practicing with eyes closed or while limited to using only one hand or leg; performing sit-ups with someone stepping on your thighs, and more. These exercises are not random oddities; rather, they are designed to help practitioners experience various stimuli, heighten awareness of their own mind-body sensations, maintain proper breathing, and retain control over their body. It is an exploratory form of training. To understand why Systema includes these practices, it might be best to start by discussing military combat techniques.

Within the grand narrative of modern warfare, hand-to-hand combat skills are often viewed as a soldier's final means of survival. However, from the perspective of the ancient Russian martial art Systema, the history of combat evolution is essentially a long struggle by humanity to reclaim physiological dominance under extreme pressure. When physical strength is exhausted, space is restricted, and fear consumes reason, what a soldier truly relies upon is not rigid, preset moves, but a return to biological instinct—physiological resilience.

The logical starting point for modern military hand-to-hand combat can be traced back to the Defendu system, developed by W.E. Fairbairn in the early 20th century. Fairbairn had handled hundreds of street fights in the chaotic Shanghai International Settlement, and his classic work, Get Tough!, established the brutal and direct tone for early military and police combat techniques. Although he recognized the gap between competition and real-world application, the early systems still tended to train soldiers to become machines executing precise techniques.

From Systema's point of view, specific, preset techniques often become a limitation under extreme pressure. According to Hick's Law in behavioral science, the more response options the brain has stored, the longer the time required for a reaction. In a life-or-death moment, a soldier's brief hesitation often stems from logical overload while searching for the "correct answer," rather than a perception of the fluid environment. This cognitive stagnation on the battlefield is frequently fatal.

By the 1980s, the US Marine Corps implemented the well-known LINE system (Linear Involuntary Neural-override Engagement), attempting to achieve "neural override" through high-intensity, repetitive drills—essentially, forcibly using muscle memory to suppress the body's natural response to fear. However, this system was ultimately abandoned in 1998, primarily due to what is known as State Dependency. The LINE system attempted to use rigid techniques to combat biological instincts but overlooked the fact that if a soldier had not learned to manage breathing and tension, once the heart rate surpassed 175–180 BPM, the sympathetic nervous system would completely dominate the body. The brain would shut down non-essential information input for survival, and the nervous system would "short-circuit." At this point, vision narrows (tunnel vision), and even hearing can be excluded (auditory exclusion). Techniques, no matter how well-practiced, cannot be executed due to muscle rigidity caused by excessive sympathetic arousal. This demonstrates that pure technical drilling can never bridge the chasm of physiological collapse.

The subsequent replacement for LINE, MCMAP (Marine Corps Martial Arts Program), marked military combat's entry into a new dimension that highly integrates both physiology and psychology. It no longer focuses purely on killing techniques but instead shifts the training emphasis to stress management and character development.

The idea is that combat should not be merely an opposition of muscles but a dynamic management of breathing, relaxation, and bodily mechanics. Through adversarial training under extreme fatigue, soldiers are forced to maintain tactical awareness even when physically spent. This stress-testing of physiological systems reveals a truth: only the movements that can still be performed when on the brink of physiological collapse are true life-saving instincts. That is to say, when a soldier has been fighting continuously for days, is severely sleep-deprived, and is carrying heavy loads, the body enters a mode of physiological collapse. At this point, fine motor skills rapidly degrade, and the body can only rely on gross motor movements that are large in scope and have a high tolerance for error.

In contrast, Systema training does not provide standard answers. Instead, it requires practitioners to master breathing rhythms to calm the nervous system, maintain muscle relaxation to prevent fear-induced rigidity, and utilize natural body mechanics to retain mobility under any circumstance.

The exercise of being struck in the solar plexus while standing, sitting, or lying down is not intended to train the ability to withstand impact (impact conditioning). Rather, it helps the practitioner find how to restore body functionality through breathing when struck, to experience the body's reactions when discomfort arises from being hit, and how to use body mechanics to mitigate the impact of the blow. This is not a one-way exercise. The person delivering the strike does not do so with the intention of harming the other; instead, they strike while observing the other's capacity to receive the blow. Generally, the body of the person receiving the strike will generate tension at the point of impact to resist the blow. The person striking must explore how to deliver the hit without causing this naturally occurring tension to manifest. Often, when we see Systema masters deliver a strike, it may appear externally as though it lacks great force, yet the opponent's reaction is significant—precisely because of this exploratory form of practice.

Lying on the ground with several people piled on top and wriggling free is a similar exploratory drill. When lying on the ground with several people on top of you, the first thing felt is difficulty breathing. Following this, narrowed vision, quieter external sounds, and body stiffness are all challenges the practitioner needs to solve. Using brute force to escape is, of course, an option, but this approach consumes immense physical energy. This exercise is actually very similar to a full-body sport like tug-of-war: it looks simple but is extremely demanding on physical stamina. How to escape while conserving stamina is the main subject of exploration in this drill. There is no standard answer, but breathing, relaxation, and awareness remain the key points.

The training intensity of the Systema we practice now is not on the same magnitude as a military version—for instance, training under conditions of prolonged sleep deprivation or in extremely harsh training environments. However, the various forms of impact conditioning and adversarial drills in Systema are, in essence, designed to help practitioners, when in a state of discomfort, rediscover the freedom of breathing, relaxation, and movement.

俄羅斯武術西斯特瑪台北道場小教室-西斯特瑪練習的基本觀念 續

在西斯特瑪的訓練中，我們不以外顯的力量或速度作為核心指標。無論是在武術、運動或任何形式的身體操作裡，單純追求「更大的力量」或「更快」，基本上是一種線性的思維方式，無法真正得到人在壓力與不穩定狀態下的身體運作。我們關注的，是人在壓力中如何呼吸、如何組織身體結構，以及神經系統是否能在瞬間維持清楚、連續且可調節的狀態。真正的動作品質，並不來自肌肉的堆疊，而是來自神經驅動的效率。

許多傳統訓練體系會以「氣」來描述某些身體現象，在西斯特瑪中，我們不使用這個詞。這並非否認那些現象的存在，而是因為當身體的運作可以被清楚理解時，它不需要被神祕化。所謂的「氣感」或「內勁」，本質上只是身體在正確放鬆、沒有多餘恐懼與張力干擾時，自然呈現的一種狀態。它不是多出來的能量，而是身體終於停止浪費原本就具備的能力。

西斯特瑪反覆回到一個極為實際的問題：身體是否因恐懼而產生不必要的僵硬？呼吸是否在壓力中被中斷？力量是否在傳導過程中被局部對抗所截斷？當這些阻礙被逐一移除，力量會變得連續，動作會更穩定，而人在接觸、碰撞與失衡邊緣反而更有餘裕。外人看起來像是「不用力氣」，但實際上只是沒有產生多餘的對抗。

對於傳統武術的「丹田」，西斯特瑪同樣採取務實的理解方式。它並不是一個神祕的能量點，而是一種身體如何感知重力、如何組織骨盆、脊椎與呼吸的整體模式，以今天的流行術語來說，可以說是「核心」。當骨盆和胸腔對正，使用全呼吸，身體就會自然形成一個連貫的整體。這不是用力的技巧，而是身體達成整體連續性後的自然結果。

西斯特瑪的訓練要求覺知但不追求特定感覺，也不要求練習者去「相信」任何抽象概念。我們重視的是，在壓力中是否仍能維持呼吸，在動作中是否能覺察並釋放多餘張力，以及神經系統是否具備即時調節的能力。當恐懼不再主導反應，身體自然會變得穩定、有彈性且難以被干擾。這正是西斯特瑪所理解的internal work，可直翻為「內功」——這不是神祕能力，而是一種可重複、可訓練、也可被驗證的身體狀態。

西斯特瑪相信，真正長久且有效的訓練，來自於對身體真實運作方式的尊重與理解。當呼吸到位、結構到位、恐懼不再牽制動作，力量與穩定性便會自然出現。到了那個階段，人們也就不再需要任何詞彙來解釋，因為身體本身，已經給出了答案。

In Systema training, we do not focus on external strength or speed as core metrics. Whether in martial arts, sports, or any form of body operation, the mere pursuit of "greater strength" or "faster speed" is fundamentally a linear way of thinking and cannot truly capture how the body functions under pressure and instability. What we focus on is how a person breathes under pressure, how they organize their body structure, and whether the nervous system can instantly maintain a clear, continuous, and adjustable state. True movement quality does not come from muscle mass, but from the efficiency of nervous system drive.

Many traditional training systems use the term "Qi" (氣) to describe certain physical phenomena. In Systema, we do not use this term. This is not to deny the existence of those phenomena, but because when the body's operation can be clearly understood, it does not need to be mystified. The so-called "Qi sensation" or "Internal Force/Jing" (內勁) is essentially a natural state that the body exhibits when it is correctly relaxed, without the interference of unnecessary fear and tension. It is not extra energy, but the body finally stopping the waste of its inherent capacity.

Systema repeatedly returns to an extremely practical question: Does the body become unnecessarily stiff due to fear? Is the breath interrupted under pressure? Is force cut off during transmission by local antagonism? When these obstacles are removed one by one, the force becomes continuous, the movement becomes more stable, and a person has more capacity at the edge of contact, collision, and imbalance. To outsiders, it looks like "no effort is used," but in reality, it is simply the absence of unnecessary opposition.

Regarding the traditional martial arts concept of "Dantian" (丹田), Systema adopts an equally pragmatic understanding. It is not a mysterious energy point, but an overall pattern of how the body senses gravity, organizes the pelvis, spine, and breath—in today's popular terminology, it can be called the "core." When the pelvis and ribcage are aligned and full breathing is used, the body naturally forms a coherent whole. This is not a technique of exerting force, but the natural result of the body achieving overall continuity.

Systema training requires awareness but does not pursue specific sensations, nor does it require practitioners to "believe" in any abstract concepts. What we value is whether one can still maintain breath under pressure, whether one can perceive and release unnecessary tension during movement, and whether the nervous system possesses the capacity for immediate adjustment. When fear no longer dominates the reaction, the body naturally becomes stable, flexible, and difficult to interfere with. This is what Systema understands as "internal work" (「內功」)—it is not a mysterious ability, but a verifiable, repeatable, and trainable physical state.

Systema believes that truly long-lasting and effective training comes from respecting and understanding the body's true mode of operation. When breath is correct, structure is correct, and fear no longer restrains movement, strength and stability will naturally emerge. At that stage, people no longer need any vocabulary to explain, because the body itself has provided the answer.

俄羅斯武術西斯特瑪台北道場小教室-西斯特瑪練習的基本觀念

 

西斯特瑪的練習不強調苦練，而是要聰明的練。就算是四大運動：伏地挺身、仰臥起坐、舉腿及深蹲這種很基本功的練習，也是這樣的。這邊要強調一點：不是不用練習，而是要聰明的練習。

要如何做到聰明的練習呢？首先必須知道所有的這些練習，練的都不只是肌肉或是韌帶、筋膜，而是還有神經系統。

練習西斯特瑪的朋友大概都有聽過四大運動各項每天各練100次的說法。如果聽到這個就真的每天每個動作100次的操下去，那可能練到的大概會是肌力而不是功力：這樣的練法是苦練。聰明的練法是把這100下分成10組10次甚至更多組的10次的方式分散在一天當中進行。每組做完必須覺得輕鬆、毫無疲勞感，隨時都能再做一組。這樣做的目的是要在不造成疲勞的前提下，專注於動作的神經通路建構。

我們常常說動作的品質是最重要的。這種多組數不疲勞的練習方式可以讓身體的神經系統得到潤滑，進而得到更高的身體能力。可以得到即便在壓力或困境下，依然能保持呼吸、放鬆與移動的能力。

這種多組數、不疲勞的「聰明練法」，正是西斯特瑪訓練哲學的具體實踐。它不是要你在單一時間點達到肌肉的極限，而是透過持續而輕盈的神經累積，讓身體與大腦習慣於最佳的運作模式。當身體不再被過度的僵硬和疲勞所束縛，我們才能真正探索動作的無限可能性，並在面對日常生活中的各種挑戰，甚至是突發狀況時，都能展現出柔軟而強韌的適應力。這是一種對自身身心狀態的深度探索與重新校準。

這種「聰明練習」的哲學，最終目的不在於追求一個量化的極限成績，而是在日常生活中培養出一個更具彈性、更具韌性、更能從容應對變化的身心系統。是一種將訓練融入生活，讓身心永遠處於和諧平衡狀態的藝術。

這是西斯特瑪練習的基本觀念。

俄羅斯武術西斯特瑪台北道場 2025.10.24-26 Martin Wheeler ‘「internal work for external power」 研習會參加心得

Martin是我參加的西斯特瑪第一場研習會的指導員，那是在2006年五月的大阪，當時才剛開始練西斯特瑪，對於西斯特瑪的學習還停留在觀望階段的我，在這場研習會後決定西斯特瑪是我這一生要探索的道路。

一晃眼19年過去，我終於有了機會邀請Martin來台灣指導，而在這一次研習會結束後，我發現我對於要探索的方向有了更清楚的地圖。

這次研習會雖然只有三天，但正式開始的前一天就先有一場1.5小時的extra lesson。而Martin為了能夠以最好的狀態進行這次研習會，他在extra lesson的前兩天就先到台灣適應時差，並在這幾天的空檔和我討論研習會的教學內容。

去年在多倫多總部的訪客訓練週和Martin見到面時，在最後一堂課結束後，Martin來到我面前給了我一拳算做禮物。那一拳把我整個打到呆掉，原因是那一拳沒有任何的準備，他就只是站在我面前，擺了一個要往我肚子一拳的態勢，接下來他就從原來的身形沒有任何的準備動作，給了我一記重拳。多倫多回來後我揣摩了很久還是作的不好，經過這次研習會的教學後，我終於可以做出來這個東西了。

Martin的教學很有邏輯順序，不會發明一些名詞混淆視聽，而是用直觀的方式去做說明。他會把教學的內容分解，慢慢一步步的幫助參加者得到他教學內容的概念。這種作法和V.V.很像，但感覺Martin的更細一些。對於擊打的這個課題，他的分類方式也很棒：雖然我也知道擊打有內、外之分，但更多的把人打重、打輕、打掉神經連結的這些分類，以及層次、距離、空間及範圍這些，我以前沒有思考很多。感謝Martin這次引導的方向，給了我進一步探索的資糧。

這一次研習會的主題是「為了外在力量的內在控制」，整場研習會下來我覺得最重要的關鍵字是「自由度」。能控制的部份愈多，代表著有更多的自由度，也更有力量。以前一些在莫斯科總部學到的一些一直不知道幹嘛的intenal的練習，也在這次研習會的內容中得到了啟發。

力量和力氣是不一樣的。

心態的轉變、對於緊張、視野及呼吸的覺知、流動、密度、安靜、乾淨、筋膜的啟動、全身的連結、由誇張的動作內斂到微伸展、直覺的重要及練習......。這些內容在徒手、短刀、長棍交替的練習下，讓我們觀察身心的變化。

要誠實的練習，這是這次Martin給我們的話，同樣的話我也和同學們說過不只一次，希望這次可以有用。這也是我的自勉。

另外還有一個重要的是，我們不是「普通」，我們是「超級普通」。

這次在研習會之外也請教了Martin許多的問題，他真的是知無不言、言無不盡。除了西斯特瑪的相關問題外，人生的問題我也請教了許多，受益匪淺。

這次的研習會後，我發現到身心都有覺受，這和我參加完Mikhail或是V.V.的研習會後的感覺十分類似。

想要說的感想很多，基本上說不完，但最最最重要的重點還是要說一下，那就是要練，而且是聰明的練。最後要感謝Martin這次的指導，期待下次相見時我們能有更多的進步，可以接受他更多的教導。也謝謝參加的同好，有大家的支持我們才能邀請到這樣重量級的指導員給我們教導。期待下次與大家的相會。

最後要謝謝我們的ceo，沒有她就沒有這次的研習會，謝謝親愛的ceo。

Martin was the instructor at the first Systema seminar I ever attended. That was in Osaka in May 2006. At that time, I had just begun practicing Systema and was still in an observational stage. After that seminar, I decided that Systema would be the path I would explore for the rest of my life.

Nineteen years have passed in the blink of an eye, and I finally had the opportunity to invite Martin to Taiwan to teach. After this seminar ended, I realized that I now have a much clearer map of the direction I want to explore.

Although the seminar officially lasted three days, there was a 1.5-hour extra lesson the day before. To ensure he could teach in the best possible condition, Martin arrived in Taiwan two days before the extra lesson to adjust to the time difference. During that time, we also discussed the teaching content of the seminar in detail.

When I met Martin again last year during the Visitor Training Week at headquarters in Toronto, after the last class ended, he came up to me and gave me a punch as a gift. That punch completely stunned me. There was no visible preparation; he simply stood in front of me as if ready to strike my abdomen, then, without any preparatory movement, delivered a powerful blow. After returning from Toronto, I tried to reproduce it for a long time but couldn’t get it right. After this seminar’s training, I finally managed to do it.

Martin’s teaching is logical and sequential. He doesn’t invent new terminology to sound impressive but explains things in an intuitive way. He breaks down the material step by step, helping participants gradually grasp each concept. His approach is similar to V.V.’s, but Martin’s feels even more detailed. Regarding strikes, his classification is excellent. I had known there were internal and external types of strikes, but I had not considered distinctions such as heavy, light, or those that disrupt the opponent’s neural connection, nor the layers, distances, spaces, and ranges involved. I’m grateful for the direction Martin guided us toward—it gave me valuable material for deeper exploration.

The theme of this seminar was “Internal Control for External Power.” The most important keyword throughout, I believe, was freedom. The more you can control, the greater your freedom—and the stronger you become. Some of the internal exercises I learned years ago at the Moscow headquarters, which I never quite understood, suddenly made sense through this seminar.

Power and strength are not the same.

Changes in mindset, awareness of tension, eye sight, and breathing, flow, density, stillness, clean, activation of fascia, whole-body connection, refinement from exaggerate to micro-stretching movements, the role of intuition and practice—these were all explored through alternating work with empty hand, knife, and stick, allowing us to observe the transformation of body and mind.

“Practice honestly.” This was Martin’s message to us. It’s also something I’ve told my students many times. I hope this time it sinks in—for them and for myself.

Another important point: we are not “normal.” We are super-normal.

Outside of the seminar sessions, I also asked Martin many questions. He truly held nothing back. Besides Systema-related topics, I asked him many questions about life itself, and gained a great deal.

After this seminar, I found that both my body and mind had changed perceptibly—very similar to how I felt after attending seminars with Mikhail or V.V.

There is much more I could say, but the most important takeaway is simple: train—and train intelligently.

Finally, I want to thank Martin for his teaching. I look forward to seeing him again, and to improving further so that I can receive even more of his instruction.

Thanks also to all the participants—without your support, it would not have been possible to invite such a remarkable instructor. I look forward to training together again next time.

Finally, I want to thank our CEO. Without her, this seminar would not have been possible. Thank you, dear CEO.

俄羅斯武術西斯特瑪台北道場-推手的「鬆」

「鬆」或著說「放鬆」是一個許多武術愛好者在追求的事情，甚至身心靈的領域也在追求這件事情。日常生活當中有一個場景相信許多人都有過經驗：小朋友生病了在醫院裡要打針，打針的護士一直和小朋友說不要害怕、要放鬆，但是小朋友就是沒有辦法放鬆，同樣的場景其實大人也有。另一個場景是：初學者在開車時、或是小車換大車的朋友，可能因為緊張的緣故而容易疲勞。上面說的兩個場景一個是較為「靜」的場景，一個是「動」的場景。

推手是「動」的場景。

從前面提到的兩個場景，大概可以看出來「緊張」的來源是心理狀態：這兩個場景都是由於恐懼的關係。在「靜」的場景下，情緒鬆緩可以解決大部分的問題，而在「動」的場景下，除了情緒鬆緩之外，「覺知」是一個很重要的工具，它可以幫助認知到緊張的程度。同樣是日常生活的場景，其實在我們的練習當中也常常這樣使用，我們會用深呼吸來幫助放鬆：配合呼氣讓身體放鬆。這有點類似我們在被打針或是抽血時，護士會告訴我們在針刺進我們身體時吐氣。但在武術的練習上，光是吐氣放鬆是不夠的，我們希望吸氣甚至閉氣時也可以放鬆，這就需要練習。西斯特瑪在這個課題上面有許多的練習可以幫助練習者達成這個目標，2025/9/13(六)的13:30-17:30，西斯特瑪台北道場將有一場小型研習會分享這個課題，幫助同好們了解「鬆」的體感以及「鬆」的可能性，並且理解如何在對抗的情境下「放鬆」，歡迎大家一起來探討這個課題，報名連結如下：

https://www.beclass.com/rid=30500bd689be78665d1c

俄羅斯武術西斯特瑪台北道場小教室：西斯特瑪推手

「推手」在許多武術系統中，尤其是太極拳與內家拳法，是一項極具代表性的雙人練習方式。它不以制敵為目標，而是在有限制的互動中，發掘身體如何傳遞力量、如何感知對方的意圖與結構、又如何在不斷變化的壓力中保持自身平衡與對人我的控制。這種訓練形式，與西斯特瑪許多核心訓練非常類似。

西斯特瑪強調的並不是固定的姿勢或對抗模式，而是一種針對人體自然動作與壓力反應的全面探索。在西斯特瑪中類似「推手」的練習包含站立的定步、活步，也可以於跪姿、坐姿、臥姿、仰躺，單手、單腳或各種限制條件下進行，人數上可以一對一、可以一對多、也可多對多。這些練習的重點不在於「贏」，而在於「覺察」，覺察自己與對方的身體在互動中的反應與選擇。

舉例來說，一個基本的限制條件可能是「雙方只能使用單手接觸對方上臂」，這時學員們要在這條件下尋找身體中可以「多做一點」或「少做一點」的空間，觀察身體何時進入緊張、何時失去結構、何時呼吸被干擾。這種訓練中產生的覺察，遠比技巧來得重要。它不只是「知道要放鬆」，而是「真實感受到緊張的根源並學會放下」。

在西斯特瑪台北道場，我們將這類練習稱為「西斯特瑪推手」。

西斯特瑪的訓練基礎是四個原則：呼吸（breathing）、放鬆（relaxation）、骨節對正（alignment）、持續移動（continuity of movement）。西斯特瑪推手，就是在這四原則的框架下，透過雙人互動深化理解與實踐。從開始的「前」一刻開始，學員就學會如何用呼吸調節壓力，如何用結構穩定地傳遞與引導力量，如何在移動中不與對方正面對撞，而是融合、轉化，甚至回應。

更特別的是，西斯特瑪的練習鼓勵「動態中的覺察」——當被推時，不是急著對抗或反推，也不是立刻逃開，而是去覺察：我的身體現在緊了嗎？我能不能用更少的力量，做出一樣甚至更有效的回應？我是不是在不自覺中屏住呼吸？是不是有多餘的緊張？這種以感知為導向的身體教育，使 西斯特瑪的訓練成為一種內在修習的方式，也是一種釋放慣性與恐懼的過程。

很多剛接觸這類練習的學員，會驚訝於「這些練習竟然讓我更了解自己」。他們開始發現自己面對壓力的模式，也學會用不同的方式面對衝突與碰撞。這種體會不只能應用於身體，還能回到生活、情緒與人際關係中。當我們在「被推」時仍能保持冷靜、呼吸順暢、結構穩定，我們的生活也會隨之轉變。

雖然西斯特瑪中沒有「推手」這個詞彙，但這樣的練習存在於無數的互動形式中。它不是鬥力，也不是練習反擊技術，而是建立起一種真實感知的通道：對自己、對他人、對張力、對空間。這樣的訓練，沒有套路，卻處處是修行。

在七月我們會舉辦一場小型研習會和大家分享「西斯特瑪推手」的概念以及練習方法，歡迎對身體探索有興趣的朋友，一起進入這場觸碰的對話，透過呼吸與移動，在壓力中學會自由，在對抗中學會合作，在互動中學會內在的穩定與平靜。

報名連結如下：

https://www.beclass.com/rid=294fff968510c7e3d937