First, the concept.
1. Tai Ji Chuan-
2.？ The last step-
3.？ Crush your feet—
4.？ Give yourself to someone else-
5.？ Tai Ji Chuan's pusher-
6.？ "Loose body"
7.？ "inner peace"
8.？ Slowly and gently—
9.？ Moving and flapping-
10.？ Wrestling-
Fill in the blanks.
1.？ Tai Ji Chuan was founded in wen county, Henan Province in the late Ming and early Qing Dynasties, and was created by Chen, so it is called Chen Tai Ji Chuan, which has a history of nearly a thousand years.
2.？ Later generations developed Chen-style Tai Ji Chuan into-,-,-,-,-,-,-,-and other Tai Ji Chuan, which are now widely circulated.
3.？ Tai Ji Chuan's original names are-,-,-,-and so on, not "Tai Ji Chuan". It was not until Wu Yuxiang (18 12- 1880), a famous master of Tai Ji Chuan in the late Qing Dynasty, sorted out eight pieces of Tai Ji Chuan Pu and recorded "-"that it was named Tai Ji Chuan.
4.？ Since the 1950s, he has compiled-
5.？ Long-term exercise can effectively promote the flexibility, coordination and effective control of movements, and make practitioners feel comfortable and forget themselves.
6.？ Tai Ji Chuan's posture requires that all parts of the body should be kept at a certain level, which is convenient for the muscles of all parts of the body to relax. This posture is conducive to the smooth operation of meridians and qi and blood, and it is not easy to cause hypoxia of tissues and organs due to the local extrusion of exercise. Therefore, it is one of the most ideal fitness contents in fitness exercise.
7. The functional change of "I-I-I" also induced the improvement of autonomic nervous function, which made "I-I-I" better adapt to the needs of the body.
Third, choose.
Although the type of 1 -Its movements are slow and gentle, with connected potentials and continuous movements.
A long fist b tai chi chuan? C xingyiquan d Shaolin boxing
2. The famous Tai Ji Chuan writer Yang Chengfu (1883- 1936) uses Tai Ji Chuan to tell a wonderful story.
A Wang Zhengnan B Tang Hao C Zhang Sanfeng D Chen Wangting
3. The development of Wushu principle to static braking is actually the inheritance of cultural spirit.
A Buddhism b Taoism
4. It was not until Wu (18 12- 1880), a famous Tai Ji Chuan master, compiled eight pieces of Tai Ji Chuan's Biography and recorded "On Mountain Tour in Wang Zongyue and Tai Ji Chuan" for the first time that it was named Tai Ji Chuan. & ampnbsp
A Wang zhengnan b Tang Hao C D Chen
5. Sports characteristics of Tai Ji Chuan:-.
A body relaxes, B is slow and gentle, C moves, breathes and thinks harmoniously, and D relaxes naturally.
6. Take the 24-style Tai Ji Chuan as an example, the average amount of exercise is-the heart rate is.
a 120— 130 b 100— 140 c 10 ~ 130d 80— 120
7. Long-term practice of Tai Ji Chuan can effectively promote the flexibility, coordination and effective control of movements, and make practitioners feel comfortable and forget themselves.
A central nervous system b brain nervous system c cardiovascular nervous system d
8. Tai Ji Chuan's attack and defense principle-no matter how powerful the opponent is, he can be invisible.
A refused to resist, B gave up, introduced from person C, failed, and D was neither humble nor supercilious.
9. Compared with the principle of "foreign boxing"-Tai Ji Chuan's self-denial, it is a completely different realm of martial arts, which is also difficult for people who are not familiar with internal skills.
A, resistance B, static braking C, fast braking and slow braking D, full effort.
10 According to the requirements of Taiji Chuan, no matter what the situation, you should not be tit-for-tat with your opponent in confrontation, but you should be able to "sacrifice yourself for others" in various situations and use "-"to solve problems.
Stick A, stick B, stick C, stick D, stick D, stick D.
Fourth, the judge.
1.？ Although the types of Tai Ji Chuan are different, the methods and basic movements are basically the same. Its action is slow and gentle, the potential is connected and the action is continuous.
2.？ Tai Ji Chuan originated in Chenjiagou, wen county, Henan Province in the late Ming and early Qing Dynasties, and was created by Chen, so it was called Chen Tai Ji Chuan, with a history of nearly 400 years. Later generations developed Chen-style Tai Ji Chuan into various Tai Ji Chuan such as Chen, Yang, Wu, Sun and Wu, which are now widely circulated.
3. Tai Ji Chuan famous Yang Chengfu (1883- 1936) tells a wonderful story about the usage of Wang Zongyue (Zhang Sanfeng) in Tai Ji Chuan.
4. The Shaolin School of Buddhism (Five Tangmen of Taoism) founded by Zhang Sanfeng is based on Taiji Innate Learning and Inner alchemy, supplemented by internal boxing, which conforms to the purpose of Tai Ji Chuan. So the boxer revered Zhang Sanfeng as the ancestor of Tai Ji Chuan.
5. According to "Chen Jiapu", Chen is also known as the Opera House, and Chen IX is Chen Jiagou; Grandpa Sigui, a courtier in Didao County, Shaanxi Province, was founded in the second year of Qing Emperor Kangxi (1663); Father helped the people, recruited talents, and the monument was built in the fourth year of Kangxi in Qing Dynasty (1665); Brother Yujie, born in embarrassment, also known as Xi Dan, has a monument; According to the Ming History, Chen Zijie was appointed as the suggestion of Huguang Road, and in the first year of Wanli in the Ming Dynasty (1573), he was promoted to be the deputy envoy of Shandong. According to research, Chen was born in the late Ming and early Qing dynasties, and was contemporary with the famous family boxer Wang Zhengnan.
5. short answer.
1.？ Brief introduction of Tai Ji Chuan
2.？ Brief introduction of Tai Ji Chuan's posture is beneficial to qi and blood circulation.
3.？ Brief introduction of Tai Ji Chuan's technical characteristics is beneficial to metabolism.
4.？ Brief introduction of Tai Ji Chuan's technical characteristics is beneficial to metabolism.
5.？ On the Sports Characteristics of Tai Ji Chuan: Relaxation and Tranquility
Sixth, question and answer.
1.？ What is Tai Ji Chuan's basic posture?
2.？ What are the sports characteristics of Tai Ji Chuan?
3.？ What is Tai Ji Chuan's principle of motion?
4.？ What are the common boxing techniques in Tai Ji Chuan?
5.？ What are the common footwork in Tai Ji Chuan?
Seven, a brief description.
1.？ Briefly describe Tai Ji Chuan's basic posture?
2.？ Briefly describe the sports characteristics of Tai Ji Chuan?
3.？ Briefly describe Tai Ji Chuan's fitness principle?
Taiji passes the answer to the examination paper.
First, the concept.
1.？ Tai Ji Chuan is a kind of boxing that combines the ancient regimen of China, the introductory technique, Qi Jiguang's 32-potential Changquan, the ancient theory of Yin and Yang and Taiji.
2.？ Take a step up-move your back foot forward, or move your front foot half a step forward.
3.？ Grinding feet-heel as axis, toe abduction or internal buckle; Or abduct the heel with the forefoot as the axis.
4.？ Give myself to others-that is, when facing the opponent's attack, I don't use my own strength to fight against the opponent's strength, but follow the strength from the opponent, plus arc and spiral movement to clear the opponent's strength. When my opponent loses his balance, I use my strength to send him out. This special tactical principle is the self-denial of Taiji Chuan.
5.？ Pushing hands in Tai Ji Chuan is an antagonistic sport, in which the two sides intertwine and circle each other, and adopt the thirteen-potential technique, which best embodies the principle of "give up who I am".
6.？ "Loose body"-refers to that when practicing boxing, the muscles of the body are in a relaxed state, so that the body stretches naturally, and no stiff strength is allowed.
7.？ "Peace of mind"-it means that when practicing boxing, you should get rid of all other thoughts and concentrate.
8.？ Slow and soft-&; Tai Ji Chuan is also characterized by slowness and softness. Slow also needs continuity, that is, continuous movements, and the premise of softness is relaxation. On this basis, the posture and movement route of the two arms must be arc-shaped. & ampnbsp
9.？ Move the block hammer-the arm should not be straight, and the movement of moving (pressing) the fist to block the palm should have obvious radian and should not be straight; Body rotation and arm movements should be properly coordinated.
10.？ Knee-hugging step-one palm is pushed by the front of the ear, the other palm is pressed by the hip, the palm is down, the legs are lunged, the arms cannot be straightened, and the hands are higher than the eyes and lower than the shoulders. Don't bow your head when holding your knees, don't force your back, and straighten your elbows; Push forward and hold down must be coordinated up and down, and the body must be balanced, stable and impartial.
Fill in the blanks.
1.？ Chenjiagou, 400.
2.？ Chen, Yang, Wu, Sun, Wu.
3.？ Thirteen potential, long fist and cannon hammer.
4.？ 24 kinds of simplified Tai Ji Chuan, 48 kinds of simplified Tai Ji Chuan, Tai Ji Chuan and Taiji sword.
5.？ Tai Ji Chuan practice? Central nervous system.
6.？ Arc or circle, aerobic metabolism.
7.？ Central nervous system, cardiopulmonary function.
Third, choose.
1.C
2.B
3.C
4. ABC
5.C
6.A
7. ABC
8. alternating current
9.A
10.C
Fourth, the judge.
1.√2.√3.×4.×5.√
5. Short answer questions.
1.？ A:? Tai Ji Chuan is a kind of boxing which combines China's ancient regimen, leading skill, Qi Jiguang's 32-potential Changquan and ancient theories of Yin and Yang and Taiji. Tai Ji Chuan originated in Chenjiagou, wen county, Henan Province in the late Ming and early Qing Dynasties, and was created by Chen, so it was called Chen Tai Ji Chuan, with a history of nearly 400 years. Later generations developed Chen-style Tai Ji Chuan into various Tai Ji Chuan such as Chen, Yang, Wu, Sun and Wu, which are now widely circulated. After the founding of New China, in order to popularize and popularize Tai Ji Chuan, the former State Sports Commission began to compile 24-style simplified Tai Ji Chuan and 48-style Tai Ji Chuan in the 1950s, and then compiled various competition routines of Tai Ji Chuan and Taiji Sword.
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ Although the types of Tai Ji Chuan are different, the methods and basic movements are basically the same. Its action is slow and gentle, the potential is connected and the action is continuous.
2.？ Tai Ji Chuan's posture requires all parts of the body to keep a certain arc or circle, which is convenient for the muscles of all parts of the body to relax. This posture is conducive to the smooth operation of meridians and qi and blood, and it is not easy to cause local movement to be squeezed to produce hypoxia in tissues and organs. Therefore, it is one of the most ideal aerobic metabolism fitness contents. & ampnbsp
3.？ A: The characteristics of technical sports in Tai Ji Chuan determine that Tai Ji Chuan is a fitness exercise with moderate exercise. According to related experiments, the average exercise of a general practitioner, taking Tai Ji Chuan's formula 24 as an example, is about 1 10 ~ 130 times per minute. Moderate exercise makes the body's metabolism in a suitable state, and both the supply of energy substances and the discharge of metabolites are carried out in a relatively orderly state. The research shows that after Tai Ji Chuan's exercise, the blood gas composition has undergone benign changes, oxygen saturation and partial pressure have increased, carbon dioxide partial pressure has decreased, and respiratory index has decreased, which shows that Tai Ji Chuan has improved the utilization rate of oxygen, enhanced oxygen metabolism and energy storage, promoted the function of cardiovascular system, and had a health care effect on the body.
4.？ A:? & ampnbsp; During Tai Ji Chuan's practice, he particularly emphasized the coordination of thinking and action, which reflected the coordination of the central nervous system. Long-term Tai Ji Chuan exercises can effectively promote the flexibility, coordination and effective control of movements of the central nervous system, and make practitioners feel comfortable and forget themselves. The functional changes of the central nervous system also induce the improvement of autonomic nervous function, so that the cardiopulmonary function can better meet the needs of the body.
5.？ A: & nbsp Relaxation and calmness are one of the sports characteristics of Tai Ji Chuan. "Loose body" means that when practicing boxing, the muscles of the body are in a relaxed state, so that the body stretches naturally and no stiff strength is allowed. "Peace of mind" means that when practicing boxing, you should get rid of all other thoughts and concentrate.
Questions and answers of intransitive verbs
1.？ Answer: (1) Head: During exercise, the head naturally pushes up, the jaw shrinks, the tip of the tongue gently presses the upper jaw, the mouth closes lightly, the neck muscles relax, the facial expression should be natural and calm, and the head always rotates along the longitudinal axis as required by various movements. It is not allowed to lean forward and backward, tilt left and right, and breathe through the nose. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (2) Upper limbs: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp That is, the shoulder joint should be relaxed and sink, the shoulder should be consciously extended outward, and the elbow joint should remain slightly flexed and drooped, and it should not be everted. Always keep your arms arc-shaped, and don't bend and straighten them excessively. When pushing the palm, the palm fingers naturally extend and the wrist sinks slightly. In short, the upper limb movements should be relaxed and stretched, not soft or weak. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (3) trunk: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp; nbsp nbsp nbsp nbsp nbsp nbsp nbsp; nbsp; nbsp nbsp nbsp The so-called "chest" means that for long fists, you can't stand out, but you can't let your shoulders lean forward and let your chest sink in. You should demand its natural integrity. "Round back" refers to relaxing the muscles of the back, stretching the shoulders slightly outward and bending the back slightly. The waist should be relaxed, and the arms should be driven by the waist. When practicing, you can't make your upper body lean forward and backward, and lean left and right. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (4) Lower limbs: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp The so-called reality means that the leg that bears more body weight is real, and the other leg bears less, so as to avoid the center of gravity falling between the legs (except for rising and closing). When your legs are moving, you should send your hips, bend your knees and lift your feet gently. When moving forward, the heel touches the ground first, and when moving backward, the sole touches the ground first. Whether forward or backward, the center of gravity of the body moves slowly after landing to maintain the stability and flexibility of the whole body movement.
2.？ Answer: (1) Stay relaxed and calm:&; Relax and calm is one of the sports characteristics of Tai Ji Chuan. "Loose body" means that when practicing boxing, the muscles of the body are in a relaxed state, so that the body stretches naturally and no stiff strength is allowed. "Peace of mind" means that when practicing boxing, you should get rid of all other thoughts and concentrate. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (2) Slow and gentle: & nbsp & nbsp & nbsp & nbsp; Slow and gentle is also the sports feature of Tai Ji Chuan. A set of simplified Tai Ji Chuan and 24-style movements needs to be completed within five to six minutes according to the normal speed. Slow movements need to be coherent, that is, the movements should be continuous, and the premise of softness is relaxation. On this basis, the posture and movement route of the two arms must be arc-shaped. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (3) the coordination of movement, breathing and thought. & nbsp & nbsp & nbsp; When you are a beginner, you should keep breathing naturally. When you practice to a certain extent, you must match your breathing with your mind. Tai Ji Chuan's breathing is generally coordinated with his movements, that is, he begins to inhale and exhale, and opens the inhalation and exhalation, such as starting and closing the movements, inhaling when his arm is raised and exhaling when he falls. Inhale when your hands are open, and exhale when you are closed. Another way of breathing is to exhale when an action is completed, and the transitional action is to inhale. It can also be understood that the action of outward attack is exhalation, and the action before attack is inhalation. No matter which way you breathe, try to be natural.
& nbsp & nbsp & nbsp & nbsp; The coordination between action and mind means that when practicing boxing, all other thoughts should be eliminated and attention should be focused on action. Use consciousness to guide actions and achieve "obeying the will."
3.？ Answer: (1) Tai Ji Chuan's movements and postures are beneficial to qi and blood circulation: nbsp & nbsp & nbsp & nbsp & nbsp.
Tai Ji Chuan's posture requires all parts of the body to keep a certain arc or circle, which is convenient for the muscles of all parts of the body to relax. This posture is conducive to the smooth operation of meridians and qi and blood, and it is not easy to cause local movement to be squeezed to produce hypoxia in tissues and organs. Therefore, it is one of the most ideal aerobic metabolism fitness contents. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp？ & ampnbsp (2) Tai Ji Chuan's technical characteristics are beneficial to metabolism:&; nbsp& ampnbsp& ampnbsp& ampnbsp
& ampnbsp Tai Ji Chuan's technical sports characteristics determine that Tai Ji Chuan is a fitness exercise with moderate exercise. According to related experiments, the average exercise of a general practitioner, taking Tai Ji Chuan's formula 24 as an example, is about 1 10 ~ 130 times per minute. Moderate exercise makes the body's metabolism in a suitable state, and both the supply of energy substances and the discharge of metabolites are carried out in a relatively orderly state. The research shows that after Tai Ji Chuan's exercise, the blood gas composition has undergone benign changes, oxygen saturation and partial pressure have increased, carbon dioxide partial pressure has decreased, and respiratory index has decreased, which shows that Tai Ji Chuan has improved the utilization rate of oxygen, enhanced oxygen metabolism and energy storage, promoted the function of cardiovascular system, and had a health care effect on the body. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp？ & nbsp (3) Taiji telepathy coordination is beneficial to central nervous system health care: & nbsp & nbsp & nbsp & nbsp.
& ampnbsp; During Tai Ji Chuan's practice, he particularly emphasized the coordination of thinking and action, which reflected the coordination of the central nervous system. Long-term Tai Ji Chuan exercises can effectively promote the flexibility, coordination and effective control of movements of the central nervous system, and make practitioners feel comfortable and forget themselves. The functional changes of the central nervous system also induce the improvement of autonomic nervous function, so that the cardiopulmonary function can better meet the needs of the body.
4.？ A: Tai Ji Chuan.
(1) Blue finch tail:
? ????????????????????????????96 The elbow joint is slightly lower than the hand, and the back hand can be pressed to one side of the body, and the arms remain arc-shaped.
& nbsp; & nbsp; & nbsp; & nbsp; (2) "Row": Bend your arms and row your hands to the left (or right). When you move your legs, you should distinguish between reality and excess, and your upper body should not be tilted.
& nbsp; & nbsp; & nbsp; & nbsp; ③ "Squeeze": One arm bends the supporting circle forward on the chest, and the other hand is placed on the wrist of the person who bends the arm. The forearm should not be higher than the mouth, and it should be coordinated with the arch leg and waist.
& nbsp; & nbsp; & nbsp; & nbsp; ④ "Press": The palm is pushed out in an arc from back to bottom to front. Keep your arms straight, palms forward, fingers above your head, and wrists slightly folded. Press the palm down in harmony with the forward bow and legs.
(2) If the seal is closed: the center of gravity moves backward, the palms are separated left and right, the palms are upward, and the palms are rotated inward and then retracted. When the palm is adducted, pull the elbow and roll over. The forearm can't be lifted up and retracted to the front of the abdomen; Clap your hands like before.
(3) Wild horse's mane division: one hand divides the mane forward, and the other hand falls beside the crotch to form a lunge, and the two arms should be kept arc-shaped; Holding left or right holding left, waist rotation plays a major role; Breaking up and bowing your legs should be coordinated, and your arms and legs should be up and down; Forehand is not over the head but over the shoulders; The front knee of lunge is perpendicular to the toes.
(4) Bright wings of the crane: one hand shines upward on the top of the head, and the other hand presses on the side; Arms should be curved, not triangular or straight, neither arm should be straight, and fingers should be extended, but not stiff.
(5) Waving the pipa by hand: two palms stand obliquely in front of the body, with legs in a virtual step (feet following the ground), the front hand is not higher than the eyes, the back hand is raised on the chest or ends at the elbow inside the forearm, and the arms are kept in an arc shape; The back should be straight, and the hips should not protrude.
(6) Bend your knees: one palm is pushed by the ear, the other palm is pressed by the hip, the palm is down, the legs are lunged, the arms can't be straight, the hands are not over the eyes, and the hands are not over the shoulders. Don't bow your head when holding your knees, don't force your back, and straighten your elbows; Push forward and hold down must be coordinated up and down, and the body must be balanced, stable and impartial.
(7) Humeral roll back: one foot retreats, the ipsilateral arm bends backward into an arc, and the other hand pushes forward. The body is stable, and should not fluctuate up and down, nor should it be skewed from side to side. The movements should be coordinated, and don't move your feet or be late to speed up your feet automatically; The backhand arm should be curved, not straight, and the push-out arm should not be straight; Take the waist as the axis when rotating; Gently retreat, the forefoot touches the ground first, then the whole foot touches the ground, and the center of gravity moves back. When you turn around and rewind, you should first shift your center of gravity and then turn around and walk a few steps; Don't walk in a straight line under your armpit, push your front hand forward by your ear, and don't remove the cover. Forehand is not high Yu Mei, below the shoulder; Keep your shoulders and elbows down, stand upright and turn around flexibly.
(8) Cloud hand: With the waist as the axis, the two palms rotate with the waist and alternately move in an arc in front of the body. Regardless of whether the palm is inward or outward, the operation should be vertical, the speed should be uniform, and the movements should be coherent; The arm should not be stiff or bent into a triangle, the hand should not be higher than the eyebrow, the two palms should be twisted in the cloud, and the shoulders should not be raised; The operation of the two palms should cooperate with the rotation of the waist to relax the hips and move the center of gravity. You can't just swing your arms without turning your waist, your body can't go up and down, and you can't tilt left and right. Toes should be forward or slightly abduction; When stepping, the distance between feet should be 10-20cm.
(9) Single whip: two arms are separated, one hand is upright, and the other hand is hooked. The arms should not be straight, the hand height should not be too high, the hook should not be stiff, and the back arm should not be too horizontal or too extended; The head should be propped up, the waist should be loose, the shoulders should be heavy, the chest should be contained, and the wrist should be soft, so as to avoid holding out the chest and abdomen.
(10) Jade Girl Shuttle: Staggered, with one hand pushing forward and the other hand pushing forward, with arms in an arc shape. The hand pushing forward is not high Yu Mei, lower than the waist; The rotation should not be stagnant, and the direction should be clear; Keep your shoulders down, elbows down, relax your waist and gather your hips.
(1 1) Flash arm: Take a step forward, push forward with one hand and hold it with the other hand, with both arms in an arc shape, and the front palm should not be too high or too low; Stand upright and relax your waist.
(12) Golden Rooster Independence: One leg is supported, the other leg is lifted and the knees are bent. No matter whether the palm is lifted or supported, the arms should be bent; The supporting leg is slightly bent to stand firm, and the thigh of the other leg is lifted horizontally.
(13) exploring the horse height: push the horse height forward with one hand, but the back palm is closed in front of the lower abdomen, and the legs are in a virtual step.
(14) moving block hammer: the arm should not be straight, and the movement of moving (pressing) the fist to block the palm should have obvious radian, and it should not be straight; Body rotation and arm movements should be properly coordinated.
(15) Double-peak tonger: Two fists are punched forward and upward to both sides, not higher than the head and not lower than the mouth, about one head wide apart, with eyes inclined downward and arms like pliers; Shoulders should be heavy and elbows should not be raised.
(16) Submarine needle: Stand in a virtual step, with legs separated from each other and hips not protruding. The hands on the same side should be pressed on the hips, the arms on the other side should be stretched forward obliquely, the fingers should be forward and downward, and the upper body should lean forward no more than 45. & ampnbsp
5.？ A:? (1) Step up: Move the back foot forward or the front foot forward by half a step.
(2) Backward: Take a step back with your front foot.
(3) Retreat: the front foot or the rear foot retreats by half a step.
(4) Progress: Step forward with both feet.
(5) Follow-up: Follow the hind feet and walk half a step forward.
(6) Lateral walking: two feet move laterally in parallel and continuously.
(7) foot grinding: the heel is the axis, and the toe is abduction or internal buckle; Or abduct the heel with the forefoot as the axis.
Seven, a brief description.
1.？ A: & nbsp & nbsp & nbsp & nbsp? (1) Person in charge: In practice, the head is naturally pushed up, the jaw is miniaturized, the tip of the tongue is lightly pressed against the upper jaw, the mouth is lightly closed, the neck muscles are relaxed, the facial expression should be naturally calm, and the head always rotates along the longitudinal axis as required by various movements. It is not allowed to lean forward or backward, lean left or right, and breathe through the nose. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (2) Upper limbs: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp That is, the shoulder joint should be relaxed and sink, the shoulder should be consciously extended outward, and the elbow joint should remain slightly flexed and drooped, and it should not be everted. Always keep your arms arc-shaped, and don't bend and straighten them excessively. When pushing the palm, the palm fingers naturally extend and the wrist sinks slightly. In short, the upper limb movements should be relaxed and stretched, not soft or weak. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (3) trunk: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp; nbsp nbsp nbsp nbsp nbsp nbsp nbsp; nbsp; nbsp nbsp nbsp The so-called "chest" means that for long fists, you can't stand out, but you can't let your shoulders lean forward and let your chest sink in. You should demand its natural integrity. "Round back" refers to relaxing the muscles of the back, stretching the shoulders slightly outward and bending the back slightly. The waist should be relaxed, and the arms should be driven by the waist. When practicing, you can't make your upper body lean forward and backward, and lean left and right. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (4) Lower limbs: nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp nbsp The so-called reality means that the leg that bears more body weight is real, and the other leg bears less, so as to avoid the center of gravity falling between the legs (except for rising and closing). When your legs are moving, you should send your hips, bend your knees and lift your feet gently. When moving forward, the heel touches the ground first, and when moving backward, the sole touches the ground first. Whether forward or backward, after the feet touch the ground, the center of gravity of the body will move slowly to maintain the stability and flexibility of the whole body movement.
2.？ Answer: (1) Stay relaxed and calm:&; Relax and calm is one of the sports characteristics of Tai Ji Chuan. "Loose body" means that when practicing boxing, the muscles of the body are in a relaxed state, so that the body stretches naturally and no stiff strength is allowed. "Peace of mind" means that when practicing boxing, you should get rid of all other thoughts and concentrate. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (2) Slow and gentle: & nbsp & nbsp & nbsp & nbsp; Slow and gentle is also the sports feature of Tai Ji Chuan. A set of simplified Tai Ji Chuan and 24-style movements needs to be completed within five to six minutes according to the normal speed. Slow movements need to be coherent, that is, the movements should be continuous, and the premise of softness is relaxation. On this basis, the posture and movement route of the two arms must be arc-shaped. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp& ampnbsp？ (3) the coordination of movement, breathing and thought. & nbsp & nbsp & nbsp; When you are a beginner, you should keep breathing naturally. When you practice to a certain extent, you must match your breathing with your mind. Tai Ji Chuan's breathing is generally coordinated with his movements, that is, he begins to inhale and exhale, and opens the inhalation and exhalation, such as starting and closing the movements, inhaling when his arm is raised and exhaling when he falls. Inhale when your hands are open, and exhale when you are closed. Another way of breathing is to exhale when an action is completed, and the transitional action is to inhale. It can also be understood that the action of outward attack is exhalation, and the action before attack is inhalation. No matter which way you breathe, try to be natural.
& nbsp & nbsp & nbsp & nbsp; The coordination between action and mind means that when practicing boxing, all other thoughts should be eliminated and attention should be focused on action. Use consciousness to guide actions and achieve "obeying the will."
3.？ Answer: (1) Tai Ji Chuan's movements and postures are beneficial to qi and blood circulation: nbsp & nbsp & nbsp & nbsp & nbsp.
Tai Ji Chuan's posture requires all parts of the body to keep a certain arc or circle, which is convenient for the muscles of all parts of the body to relax. This posture is conducive to the smooth operation of meridians and qi and blood, and it is not easy to cause local movement to be squeezed to produce hypoxia in tissues and organs. Therefore, it is one of the most ideal aerobic metabolism fitness contents. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp？ & ampnbsp (2) Tai Ji Chuan's technical characteristics are beneficial to metabolism:&; nbsp& ampnbsp& ampnbsp& ampnbsp
& ampnbsp Tai Ji Chuan's technical sports characteristics determine that Tai Ji Chuan is a fitness exercise with moderate exercise. According to related experiments, the average exercise of a general practitioner, taking Tai Ji Chuan's formula 24 as an example, is about 1 10 ~ 130 times per minute. Moderate exercise makes the body's metabolism in a suitable state, and both the supply of energy substances and the discharge of metabolites are carried out in a relatively orderly state. The research shows that after Tai Ji Chuan's exercise, the blood gas composition has undergone benign changes, oxygen saturation and partial pressure have increased, carbon dioxide partial pressure has decreased, and respiratory index has decreased, which shows that Tai Ji Chuan has improved the utilization rate of oxygen, enhanced oxygen metabolism and energy storage, promoted the function of cardiovascular system, and had a health care effect on the body. & ampnbsp
& ampnbsp& ampnbsp& ampnbsp？ & nbsp (3) Taiji telepathy coordination is beneficial to central nervous system health care: & nbsp & nbsp & nbsp & nbsp.
& ampnbsp; During Tai Ji Chuan's practice, he particularly emphasized the coordination of thinking and action, which reflected the coordination of the central nervous system. Long-term Tai Ji Chuan exercises can effectively promote the flexibility, coordination and effective control of movements of the central nervous system, and make practitioners feel comfortable and forget themselves. The functional changes of the central nervous system also induce the improvement of autonomic nervous function, so that the cardiopulmonary function can better meet the needs of the body.
Shijiazhuang traditional taiji health house
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