Shi Yang Tai Ji Chuan, Room 40.
To learn Yang Tai and Tai Ji Chuan 40-style, we mainly need to master the basic 40 movements, and we also need to strengthen routine learning at ordinary times.
Yang-style Tai Ji Chuan 40 has the characteristics of simple posture stretching, gentle movements, lightness and calmness, rigorous structure, rigidity and solemnity. In terms of practice methods, it emphasizes integrity, coherence, circular activities and the unity of body and mind inside and outside, with simple movements, a full set of 40 movements, simple practice methods, no obvious force, vertical jump movements, easy to learn and practice, so it is deeply loved by Tai Ji Chuan fans.
Yang's Tai Ji Chuan 40 can improve our brain function, regulate the excitement and inhibition of cerebral cortex, and play a significant role in strengthening the brain and eliminating neurasthenia, insomnia, dizziness, headache, fatigue and other diseases caused by sub-health of white-collar workers.
For the current office workers, Yang Tai 40 Ji Chuan is a very good exercise choice.
In addition, Yang Tai Jichuan 40 requires us to relax all over, which reduces the vascular resistance of the human body, accelerates our blood circulation and lightens the burden on the heart. Yang Tai Ji Chuan's 40-style breathing is abdominal deep breathing, which can calm the abdomen and has a good massage and health care effect on internal organs.
The specific fitness function of Yang Tai Ji Chuan 40
First, improve the nervous system.
Yang Tai Ji Chuan 40 requires overall relaxation and external comfort. Seeking peace in sports? 、? Intention is not hard? Training can make the central nervous system get a full rest, and make the nerve excitement and inhibition constantly adjusted.
Second, improve the quality of breathing.
Yang type Tai Ji Chuan type 40 requirements? Guide qi with intention and transport the body with qi? . Gradually achieve uniform, deep, soft and slow abdominal breathing, so that the lungs and diaphragm do longitudinal relaxation and expansion, and improve alveolar ventilation function. As the saying goes:? Exhale into the navel and live with the sky? . Show the effect of abdominal breathing.
It can be seen that Yang's Tai Ji Chuan Forty-style learning can regulate our respiratory and circulatory system.
Third, improve the function of viscera.
Because? Abdominal breathing? Relaxation and expansion form an autonomous visceral massage, which effectively promotes the blood supply of various tissues and organs in the whole body and coordinates the functions between viscera. Because Tai Ji Chuan attaches great importance to the exercise of the waist, buttocks and spine, the exercise of deficiency and excess of the waist and back can strengthen the kidney. "Medical Penetration" cloud: Kidney yin goes up, is the brain back to the marrow sea? Chinese medicine believes that kidney is the foundation of congenital? ,? Kidney is strong and all diseases do not invade? .
Fourth, strengthen physical exercise.
Yang Tai Ji Chuan's 40-style boxing requirements? The trend goes round and round, and the trend spirals up? ,? Up and down, inside and out? ,? Nothing moves? Exercise wholeheartedly. Make all joints, bones and muscles of the whole body participate in this gentle, stretching and continuous movement. Make muscles elastic and improve blood supply and metabolism between joints and bones.
Five, dredge the meridian tunnel
Yang Tai Ji Chuan 40 requires upward? Virtual collar and neck? , down? Loose to the soles of your feet? ,? Italian waterfalls and springs? . Central requirements? Experience the abdomen? ,? Dominate the waist? . This is an important way to exercise Ren Du's second pulse, as well as to pulse and pulse. The limbs should reach the four ends of the limbs with gentle, continuous and winding movements. So as to dredge the twelve meridians.
Yang-style Tai Ji Chuan 40-style characteristics
First of all, stand up straight and comfortable.
Famous Tai Chi schools attach great importance to posture. As early as the 1930s, Mr. Yang Chengfu proposed? Tai Chi legend is ten? . Mainly for personal identity requirements. ? Honest and comfortable? Especially Yang Tai Ji Chuan 40 is the best.
It includes two aspects.
First, the posture should be correct when practicing. Most of the movements should keep the upper, middle and lower acupoints (namely Baihui, Yin Hui and Yongquan) upright and unbiased, forming a gravity vertical line, so that the body can't lean forward and lean back.
Second, the tailgate should be upright, the spine should be relaxed and vertical from Dazhui point to tailgate (Changqiang point) to form an up-and-down stretching length, and the tailgate should guide the course like a rudder.
In the case of physical and mental relaxation, if you do the above two aspects, you can show the characteristics of integrity and comfort. This feature of Yang-style Tai Ji Chuan-style 40 is well known by many famous artists.
Mr. Yang Chengfu's tall-footed Wang Yongquan vividly compared the human body to an ancient clock: the neck of the clock, the top of the clock as a shoulder ring, the clock as a waist ring, the clock as a hip ring, the central vertical line as a bell rope, and the bell hammer tied to the lower end of the central vertical line, the so-called bronze bell five minutes, which emphasized the upright position.
Mr. Li Di, a famous Yang-style Tai Ji Chuan 40-style artist, hung a couplet in his living room. What is the first couplet? Keep your posture straight and your spine straight? It also emphasizes the righteousness and comfort of the body.
Second, the boxing frame is generous
The unique style of Yang-style Tai Ji Chuan 40 style in boxing frame is generous expansion. Only generosity can help the limbs stretch up and down. Generous boxing requires relaxation inside and outside the body, and gestures must be in place.
What is the typical boxing potential of upper and lower double elongation? White crane with bright wings? It is an important standard to measure whether boxing moves are in place and whether they are carried out generously.
Third, the movement is gentle and slow.
This is the most prominent feature of Yang-style Tai Ji Chuan 40 and the main reason why Yang-style Tai Ji Chuan 40 enjoys a good reputation at home and abroad. Yang Luchan studied boxing with Chen Changxing in Chenjiagou, Henan Province for many years and became a school of his own.
Yang-style Tai Ji Chuan's 40-style boxing frame is not as strong and violent as Chen-style Tai Ji Chuan's bouncing, jumping and shaking his feet, and it has formed its own unique big, loose and soft style. This is a unique training method from loose to soft and from soft to rigid. This is also a way for all ages in Xian Yi to keep healthy.
It is said that when Yang Chengfu taught his disciples boxing, the most important word was Songzi. He often said: loose! It's loose It's loose If I don't tell you, I'll never learn it. ? He can watch his apprentice practice boxing for a long time without saying a word, but sometimes he has to say a loose word dozens of times.
This kind of fist method, which is loose and soft, hides needles in the cotton, also conforms to the philosophical thought of Laozi, the originator of Taoism in China, and the weak wins the strong and governs by doing nothing.
Fourth, the action speed is even.
Some sects in Tai Ji Chuan emphasize the strength of speed and slowness, while Yang Tai Tai Ji Chuan 40 emphasizes slowness and softness, especially the uniformity of speed. It is forbidden to be fast and slow, and the shelf is high and low.
Speed uniformity includes not only the whole routine from the beginning to the end, but also the speed and coordination of running hands and feet in a single action, as well as the excessive connection and natural coordination between the previous action and the next action.
It takes about 22 minutes to play a traditional routine of the Eighth Five-Year Plan and 40 minutes to an hour to play a good game, and the speed of attack determines the speed of the whole routine. All routines have the same speed.
? Walk like a cat and exercise like reeling? It is required to slowly change the center of gravity, light up and down, lower the starting point and keep the same speed, but it is not recommended? Fast and slow? Yang Tai Ji Chuan 40 is unique in its uniform motion. Although individual movements can be done faster, they are still like running water on the whole. Even if it is? Turn around and put on a lotus flower? And then what? Turn and kick to the left? And so on, but still emphasize uniform speed.
Fifth, from reality to reality, these measures are clear.
In Tai Ji Chuan's "Ten Essentials", Yang Chengfu put forward the Tai Ji Chuan technique from the beginning, with distinguishing between reality and falsehood as the first priority, which shows the importance of distinguishing between reality and falsehood in practicing Yang's Tai Ji Chuan 40 style.
Yang's "Eighty-five Taiji Biography" requires that every movement should be from real to virtual from beginning to end, and most movements are carried by one leg. When the whole body weight is sitting on the right leg, the right leg is solid and the left leg is empty. When the whole body weight is sitting on the left leg, the left leg is solid and the right leg is weak, and the average weight-bearing movements of the two legs are extremely rare, except for a short position in excessive movements such as starting, cloud hand, right-handed tiger, turning and right-kicking.
In addition, Yang's Tai Ji Chuan's 40-style transformation between reality and reality is a gradual transformation from half-reality to half-reality. For example, when stepping on the ground, the heel hits the ground first, and the soles of the feet and toes hit the ground in turn. In the end, it is practical, just like the situation in which yin and yang fish rise and fall each other in Tai Chi. This kind of boxing frame with clear distinction between reality and reality is very prominent in the whole routine of Yang-style Tai Ji Chuan 40-style.
Six, the whole body is round and coherent
? Round? In other words, all Tai Ji Chuan's movements are an arc semicircle. ? Live broadcast? Explain that the action is not dull. Follow up and down, change your steps with you, manually, move your waist, move your feet, move your eyes with you, be motionless and silent.
The circle of Tai Chi is like a three-dimensional sphere. Touching any point will cause the whole sphere to rotate and shift, no matter where it is, it will be spinning in the same place. Coherence means that the movements are closely connected and there is no obvious phenomenon of broken files, such as flowing clouds and the choppy Yangtze River.
As long as you observe carefully, you will find that Yang Tai Yoshikawa's 40-style movements are very coherent. At the same time, the last movement is the beginning of the next movement, and it is difficult to find the starting and ending boundaries between movements.
Like what? Left knee spasm? Answer? Shake the harp? A potential, when you hold your left knee, push your right palm, and use the little finger of your right palm to drive your side palm forward, with the inertia of your body moving forward, your right leg naturally rises, you follow half a step, and you enter? Shake the harp? The beginning of. Take the turning point of this action as an example. Left knee spasm? what's up Close? Waving the harp at the same time? A potential? Up? The movements are very coherent and natural.
Seven, the waist makes the limbs move
Zhang Sanfeng's Biography of the Thirteen Potential Songs of Taiji: The Source of Fate lies in the Waist Gap? . Various Tai Ji Chuan stresses? The waist is the master? ,? The waist is the axis? ,? Taiji waist bagua palm? And so on, all show that Tai Ji Chuan emphasized the waist. This is especially true for Yang Tai Ji Chuan 40, which has extremely high requirements for the waist.
Is Yang Tai Ji Chuan's 40-type physical examination correct? Tai Chi? , mainly depends on whether there is anything on the waist. Yang's ancestors once summed up:? Waist? Move all over your body. Waist? A quiet body is quiet? If you don't move your waist and don't want to move your hands, you have to move your waist first? And other valuable experience.
Yang Zhenji, a descendant of Yang-style Tai Ji Chuan 40, stressed that Yang-style Tai Ji Chuan 40 must practice waist, and all movements should be driven by waist, pulling waist, turning waist, waist hands and feet. His explanation of every movement is very detailed and in place.
When Zhao Bin first taught Yang-style Tai Ji Chuan 40-style routines, he emphasized? Body and limbs? Instead of? Four limbs make up the body? , the so-called? Body and limbs? what's up Body? Point to the waist? Manufacturing? Refers to the meaning of driving, that is, when practicing boxing, you can guide and drive the limbs to move by relaxing your shoulders and waist.