This group of grandmothers are very healthy when they play Tai Chi.
"Just retired, I was hurt all over, yes, and high blood pressure. In recent years, I have followed Master Zhang and insisted on hitting Tai Ji Chuan every day. I am in good health now and have not taken medicine for several years. " Aunt Li and dozens of old people play Tai Chi and dance swords here every morning to enjoy a healthy and happy old age.
Master Zhang named by Aunt Hong is 66 years old this year. He has been practicing Tai Chi with his father since 18 years old. Whether it is Tai Ji Chuan, Tai Chi Fan Chi or Tai Chi Sword, Master Zhang Can can be said to be proficient in every subject.
Watching Master Zhang play Tai Chi is definitely a pleasure. Take your time, move quietly, lift weights lightly, combine rigidity with softness, and be as beautiful and smooth as running water. "Master Zhang has a good temper, teaches patience and teaches people free, which is admirable." When the morning exercisers talked about Master Zhang, they all gave him a thumbs-up and praised him.
"As long as they want to practice, I am willing to teach." Master Zhang used the morning to teach Tai Ji Chuan, sword and fan for free. Over the years, he has taught more than 200 Tai Chi lovers. Once, he was on a business trip in Jiangsu for two months, and someone wanted to learn from him during morning exercise. Master Zhang gave nothing. "It is my greatest wish to let more people benefit from it."
Retired people learn three sets of Tai Chi for half a year.
Although Tai Ji Chuan belongs to boxing, he has already developed from self-defense to health preservation. Master Zhang introduced that Tai Ji Chuan is a traditional boxing in China with a long history. Its boxing method has the characteristics of combining rigidity with softness, lightness and softness, roundness and naturalness, has the functions of relaxing muscles and tendons and prolonging life, and is suitable for popularization throughout the country.
"The boxing frame stretches and moves smoothly, which is more suitable for the elderly and beginners. Chen Tai Ji Chuan combines rigidity with softness, which is more suitable for young people to practice. The 24 th and 42 nd potentials belong to the simplified Tai Ji Chuan, which is based on the national competition routine and suitable for the competition. " If someone wants to learn from Master Zhang, Master Zhang said that if they want to learn well, it is best to start with the basic skills. "The basic skills are solid, and the whole set of movements can be integrated."
"If you want to learn, you can practice routines directly. As long as you study hard, you can usually learn a set in one month, and the main thing is to consolidate in the future. " Master Zhang said that a retired man in his fifties and sixties asked him to learn from Tai Ji Chuan. In half a year, he learned a set of forty-two potential Tai Ji Chuan, a set of Chinese Taiji sword and a set of Chen's old frame. In addition to imparting skills, Master Zhang has repeatedly emphasized martial arts to reporters. "'Stretching out a hand and the length of a finger', my routine is not necessarily very standard. As long as you like, just learn from me. "
"If you learn well, you can learn from other teachers, but you must never underestimate yourself and make irresponsible remarks about others!" Master Zhang believes that Tai Ji Chuan should learn from each other's strong points and avoid confrontation.
Women are suitable for Fan and Tai Chi sword.
Most of the students who study with Master Zhang are middle-aged and elderly women, "the ratio of male to female is about 1: 3". According to master Zhang, "there are many male subjects and entertainment projects, and there are many choices."
"Half an hour of stretching preparation activities, plus practice time, such intensity is more appropriate. However, it still depends on personal physique. " Master Zhang introduced that the intensity of practicing Tai Chi should be determined according to one's own situation. For example, people with poor joints and high blood pressure can't bend over and are suitable for overhead.
The most common mistake women make is that the shelf is too small to fit, so it is best to start with the routine of opening and closing, such as the eight-three potential. But for women, Master Zhang said, "Not very elegant, * * * is easy to grow up." Compared with Fan Chi and Taiji swords, they are softer and more elastic. "Dancing looks good, and at the same time it can keep fit, which is more suitable for women."
Master Zhang said that it is better to play Tai Chi after the sun comes out in the morning. On the one hand, getting up early in the morning, the human body's qi and blood are not smooth enough. Playing Tai Ji Chuan can exercise your bones and muscles. Moreover, the oxygen content in the air is relatively high, which is more conducive to the gas exchange of the body. Since it is morning exercise, we should take our own comfort as the standard. If you feel "tired" after exercise and can't recover in a short time, it means that you are exercising too much.
Tai Chi pays attention to adjusting body, breath and heart.
Many people think that Tai Chi is slow, light and soft, which is the patent of the elderly and infirm, but it is not.
The executive vice president and secretary general of Taizhou Tai Ji Chuan Association has been practicing Chen-style old boxing for more than 20 years. He said that Tai Chi requires that "the movement is urgent and the movement is slow", which means that the movement should be fast or slow according to the actual situation, and the rhythm should be based on the opponent's rhythm. The speed depends on the individual practitioner, and the amount of exercise is adjustable and controllable. In this sense, Tai Chi is true.
Li Hongming pointed out that there are three elements. First, body adjustment refers to adjusting body posture. It requires loose modeling and natural gas field. Second, pranayama, breathing should be coordinated with movements. Breathe when opening, lifting and closing, and breathe when closing, sinking and extending, but avoid holding your breath. You'd better put your tongue on the upper jaw when inhaling. When playing Tai Ji Chuan, the breathing is adjusted to be deep and steady, even and thin, deep and long. Third, adjust your heart. Playing Tai Ji Chuan should be quiet, focused, free from distractions, absorbed, relaxed, dynamic and static, and "effortless".
Tai Chi Chuan moves gently, breathes naturally, and is not weak. He is not limited by time and place, and he can exercise a lot. He is suitable for men, women, children, strong and weak, and can't play a full set. The weak can even do only a few actions to reduce the strength, jumping and other actions in Tai Chi. Practice time can also be reduced to half an hour, and then increase the intensity of exercise after getting used to it for a while.
Simplified Tai Ji Chuan
The State Sports Commission takes Tai Ji Chuan movements of other schools as the main body, arranges and creates routines, and simplifies Tai Ji Chuan's 24-style, 48-style and 88-style. Ms. Kan Guixiang of Beijing Institute of Physical Education compiled Chen's simplified 36-potential Tai Ji Chuan on the basis of Chen's old Tai Ji Chuan, and the coach of Henan Wushu Hall rearranged Chen's 38-potential Tai Ji Chuan on the basis of Chen's old Tai Ji Chuan and new Tai Ji Chuan.
Taiji sword, taiji fan, taiji knife
Taiji sword belongs to the swordsmanship of Taiji Sect, which has two styles: Taiji Legend and swordsmanship. On the one hand, like Tai Ji Chuan, it shows lightness, softness, continuity, and emphasis on meaning rather than potential. At the same time, it should also show a graceful and natural style, with clear swordsmanship and both form and spirit. At present, there are mainly Chen Taiji Sword, Taiji Sword and Forty-two Taiji Sword.
Taiji Fan Chi is a traditional Tai Ji Chuan instrument in China, and it is a unique martial arts fitness program. It combines Tai Ji Chuan with other martial arts and dance movements. With the cooperation of Tai Chi and fan waving, it is a fitness exercise with both flexibility and rigidity, both offensive and defensive, full of elegant beauty and martial arts masculinity, and it is both ornamental and artistic. There are mainly Chen Tai Chi fans, Chinese Tai Chi fans, Lotus Tai Chi fans and four-dimensional Tai Chi fans.
Tai Chi Dao is traditionally called Tai Chi Thirteen Dao, because there are only thirteen Tai Chi Dao routines different from boxing and sword, so it is called Tai Chi Thirteen Dao. Taiji Knife is a short instrument of Tai Ji Chuan Sports Series. Its style should be based on the posture, footwork requirements and demeanor of Wu Taiji's biography, with clear back blade. Tai Chi Dao's techniques and movements should be continuous, both rigid and flexible, and the knife movements should be coordinated. Common taiji knives are: Chen taiji knife, Chinese taiji knife and Wu taiji knife.
Once again,