The first action is to start, relax your body, let your arms droop naturally, slowly raise your hands, palms inward, flush with your ears, heels together, tighten your anus and keep your center of gravity stable. Lifting the handle upward is the second action. Starting from the starting position, slowly lift your left hand, palms inward until it is shoulder-height, and at the same time, turn your right hand outward, shoulder-height, and palms downward.
The third action is to light the wings of the crane. First, move your left foot to the left, and at the same time, extend your right hand backward along your body, palm outward, lift your left arm and palm forward. The fourth movement is to explore the height of the horse, mainly by bending down and squatting, while pushing the right hand forward and pulling the left hand to the right.
A single whip is the fifth move. First, the left foot turns to the left, the center of gravity shifts to the left, and the right hand pushes from top to bottom and rotates to the right. Put your left hand on your right waist and palm up. The oblique single whip is the sixth movement, with the emphasis on the oblique rotation of the body. From the state of standing with a single whip, the right foot is at a 45-degree angle, turn right, rotate the right hand along the body, bend the left hand over the top of the head, and extend the index finger.
Looking at the bottom of the elbow is the seventh action. In the posture of oblique single whip, the right hand is retracted to the waist, the left hand is placed under the right wrist, pushed out by the waist rotation, and the palm is up, leaving the left foot in place.
Step by step is the last step of the eight laws and five steps. After seeing the bottom of the elbow, the left foot moves forward and moves to a position slightly in front of the right foot. At the same time, the hand is raised upward, the left knee is bent, and then the right fist is hit.
The above is a detailed introduction to eight methods and five steps. Every movement should be carefully mastered, and through constant practice, practice every movement, in order to truly achieve the effect of fitness and inner peace.
Extended data:
Besides the eight methods and five steps, Tai Ji Chuan has many other routines and movements. In Tai Ji Chuan, the key is to pay attention to the posture and breathing of the body, keep the body relaxed, don't exert too much force, and keep the balance between motion and static. Tai Ji Chuan is a very suitable sport for the elderly, because it can help improve the coordination, flexibility and balance of the body. Besides, practicing Tai Ji Chuan can relieve stress and improve mental health.
When we study Tai Ji Chuan, we'd better find an experienced coach to guide us. Don't be eager for quick success and instant benefit during practice. Practice slowly and steadily at a certain time every day. In Tai Ji Chuan's practice, we should follow the principle of "combining rigidity with softness, braking in silence", pay attention to details and inner feelings, and master the correct breathing mode can help the body relax better, thus achieving better training results.
In a word, Tai Ji Chuan is not only a form of physical exercise, but also a fitness method that combines the essence of China culture and philosophy. Only by persistent practice can Tai Ji Chuan play an active role.