In fact, according to my investigation, this phenomenon is very common in mass fitness activities in Tai Ji Chuan. Therefore, I write this short article to talk about the importance of insisting on practicing Tai Ji Chuan's basic skills to improve Tai Ji Chuan's routine sports skills and fitness effect. In order to attract boxers' attention to this phenomenon, it is beneficial to boxers' health and longevity.
First, basic skills are the foundation of health preservation.
Now, in some people's eyes, Tai Ji Chuan is regarded as aerobics, but its martial arts nature has been ignored. Tai Ji Chuan's study and practice should be the same as other kinds of boxing, starting from the basic skills is the right way. Generally speaking, Tai Ji Chuan's basic skills mainly include shoulder pressing, shoulder turning, one-arm winding and two-arm winding; Lean forward, sideways, and rub your waist; Positive leg, side leg press, servant step leg press, forward kick, side kick, oblique kick, inner leg, outer swing leg, vertical fork ("falling fork" in Chen Shi Tai Ji Chuan); "Horse stance just look" pile, "lunge" pile and "dummy step" pile; Punching, punching and copying; Front kick, side kick, bouncing kick, second kick, throwing lotus feet; Elbow, elbow, elbow, etc.
Only with a solid foundation can we build a towering building. Similarly, basic skills are the basis for improving Tai Ji Chuan's technology. Basic skills can expand the rotation range of major joints such as shoulder, hip and spine. Long-term exercise can prevent and treat cervical spondylosis, lumbar spondylosis, scapulohumeral periarthritis, knee joint hyperplasia and other exogenous diseases that middle-aged and elderly people are prone to. At the same time, according to the theory of heart governing blood, lung governing qi, liver governing muscle, spleen governing muscle and kidney governing bone in traditional Chinese medicine, the function of promoting blood circulation and qi circulation besides bones and muscles can conditionally improve and enhance the functions of human internal organs. I just keep practicing basic skills every morning. When I do positive pressure legs, my toes can be next to my chin. When doing side leg press, your toes can be close to your temples and your feet can be kicked over your head. Now I have passed the age of no doubt, my hands and feet are as flexible as children, and my internal organs are as energetic as youth. Basic skills slow down the aging and degeneration of my external bones and muscles, enhance my internal vitality, and keep the functions of various organs of my body in an ancient and lasting state. Therefore, basic skills are the basis of health preservation.
On the other hand, they only play Tai Ji Chuan routines and don't practice basic skills. With the increase of age, ligaments began to harden, muscles began to atrophy, articular cartilage began to harden, and the conduction and response of the central nervous system of the brain began to decline. In this way, the human body has the symptoms of aging, such as limited range of motion of joints, loss of elasticity of ligaments, loss of strength of muscles, and slow nerve response. In this way, the human body will not have Tai Ji Chuan's martial arts professional quality, Tai Ji Chuan's fighters, eyes, posture and steps will not be in place, and Tai Ji Chuan's routines will not be practiced. The so-called "No Country for Old Men does not practice boxing", in which "emptiness" means that if you practice martial arts like this, you will not get the effect of anti-aging and providing for the elderly. It seems that although you do boxing every day, you are as old and clumsy as ordinary people. This is the true meaning of "emptiness".
Second, basic skills are the cornerstone of boxing.
For ordinary people, if you ask him to play a "two kicks" (Chen Taiji's passing boxing style), he will definitely fail. Therefore, only through the tempering of basic skills can we create a brand-new strong body. Flexibility, endurance, speed, strength, response and other aspects have been effectively improved. The physical quality of these majors is the cornerstone to ensure the accuracy of boxing movements. Through the training of flexible quality, our muscles are stretched and our joints are pulled, so it is easy to make such an action as "downward trend"
Through the training of strength and quality, the meridians are unblocked and the blood is surging. When doing such actions as "covering your hands and beating your arms", you will be vigorous and brave. Through the training of balanced quality, we can strengthen the control ability of the central nervous system of the brain, and show a steady fist posture when doing one-legged independent movements such as "kicking". Through the training of reaction quality, the human brain is condensed and full of essence, so that the boxing style is integrated inside and outside. When doing "swinging the lotus feet" and other actions, the movements of hands, eyes, posture and steps are coordinated and compact, showing a sensitive and vigorous boxing posture. Through the training of endurance quality, the human body is full of vitality and energy. When you do complex combined movements such as "pulling the sparrow's tail", you will breathe smoothly and keep your face unchanged, making boxing movements stable and accurate without losing discipline, giving people a feeling of being chic and spare. Through the training of speed quality, the fist moves briskly, the posture is fast and steady, and the footwork is vigorous and steady. When doing such actions as "starting with two feet", it will give people a feeling of agility and strength, such as "hands like meteors, eyes like electricity, and waist like snakes". This shows Tai Ji Chuan's "strong" side. In a word, basic skills are the cornerstone of Tai Ji Chuan-style movements.
In the process of basic skills training, we should follow the principle of "step by step", the muscles of the human body should be gradually elongated, the joints of the human body should be gradually expanded, and older beginners should grasp the principle of step by step. This is a slow effort. Only in this way can the trained bones and muscles be tough and strong without damage. Without more than one year's basic training time, the professional quality of Wushu in the human body cannot make a qualitative leap. On the other hand, if you practice fast, once the bones and muscles are overloaded and cause damage to human tissues and organs, you have to stop training for a while, so your quality will deteriorate and all your previous efforts will be in vain. This is why haste makes waste.
Third, basic skills are the foundation of Tai Ji Chuan.
Some people think that I don't want to study martial arts seriously, just want to keep fit. Therefore, they despise basic skills and attach importance to Tai Ji Chuan routines. As long as you do Tai Ji Chuan routine every day, you can have a good fitness effect. In fact, people who don't practice boxing and practice "fitness Tai Ji Chuan" have stiff bones and muscles and poor meridians, which will hinder the operation and filling of qi and blood, thus weakening Tai Ji Chuan's health-keeping effect. People who practice "Wushu Taiji Biography" will be weak and lack toughness, which will hinder the production of internal strength and the quality of hair storage.
Before playing Tai Ji Chuan routine every day, you must practice your basic skills first. This is because when we don't do physical exercise at ordinary times, the extra qi and blood are stored in the internal organs. We can mobilize the excess qi and blood in the internal organs by doing basic skills. Inspire the internal organs to enter the martial arts state of high-speed operation of essence, qi and spirit. Stimulate the muscles and bones to enter the working state of kicking, hitting, throwing and holding fists. In this way, the distribution of qi and blood in human meridians is balanced. I was busy at work for a while and didn't have enough time to practice martial arts. When practicing martial arts, I give up my basic skills every day, resulting in dizziness and discomfort. Later, I found out the reason and corrected the wrong way in time. "Human qi and blood are like the Yangtze River, and there is no injury in one place." Only when all limbs of the human body are active can qi and blood be transported to the tiny fingertips at the end of the fingertips (toes), and the true meaning of "mind (heart) without exertion (clumsy force)" in boxing can be realized. Because the basic skills are solid, the muscles are strong, the ligaments are elastic, the joints are more flexible, and the whole bone is more stable. Therefore, it can play a protective role in preventing soft tissue strain and joint sprain in the complex routine movement of flashing, spreading, jumping and moving.
People who learn basic skills for the first time will undergo a brand-new change in their physical function, so there will be a reaction of acid, numbness and swelling in their muscles and bones. At this time, don't flinch because you are afraid of pain in all parts of your body. Be sure to bite the bullet and get through it. Beginners have small veins, poor qi and blood circulation, and insufficient energy reserves in Dantian. So they are particularly tired after practice, which is a normal physiological reaction after practice. With the continuation of practice time, our body will gradually change from "iron" (soft) to "steel" (hard) after basic training, which will make our bones and muscles and viscera change qualitatively. At that time, in the process of practicing martial arts, I didn't feel the fatigue of acid and numbness. On the contrary, there was a wonderful boxing environment with strong spirit, refreshing mind and unobstructed internal qi.
Finally, it is necessary to remind the 70-year-old boxer that in order to ensure the safety of all parts of the body in basic training and prevent falling, it is prudent to delete difficult movements, such as "waist washing". Or reduce the difficulty of the movement. For example, when doing "leaning forward", just bend your waist over the horizontal line. Don't stick your face on your calf like you did when you were a child, so as to avoid a lot of blood rushing to your head and causing cerebrovascular accidents.