Physical adjustment is the core concept of Wushu Qigong. As one of the traditional martial arts qigong in China, it is of great significance for Tai Ji Chuan to study how to adjust his body correctly when practicing Tai Ji Chuan, which will give full play to Tai Ji Chuan's practical and fitness functions. Let me introduce you to:. Welcome to read!

First, the essence of shape adjustment

Body shape adjustment, also known as body shape adjustment and boxing frame adjustment, is the core concept in Tai Ji Chuan's practice. Shape, Qi and Heart are the core elements in Tai Ji Chuan's operation, which are called "three tones". Self-adjustment is to adjust people's thoughts, calm down and calm down, and finally achieve the goal of leading the spirit with meaning and doing things with meaning. Pranayama is the use of consciousness to regulate breathing, and the exchange of material, energy and information with the external environment through standardized breathing movements. What is shape adjustment? In the Ming Dynasty, Li Chengfen wrote in "Shooting Classics": "Good posture is the cheapest. If you squat, your body will not move and your hips will not be exposed. The strength of shoulders, elbows, waist and legs are all extracted in one place, which is easy to fluctuate. " In fact, the adjustment of shape means that people use their own ideas to adjust the basic movements such as hand shape, step shape, body shape, technique, footwork, posture, etc., so as to conform to the norms of boxing, that is, to adjust the basic movements and boxing frames of boxing, so as to gradually achieve the requirements and objectives of boxing practice. From Tai Ji Chuan's point of view, physical adjustment is to learn and practice according to Tai Ji Chuan's basic movements and essentials, and to understand and improve in future practice.

Second, the important role of body adjustment in Tai Ji Chuan.

One shape adjustment is the basis of practicing Tai Ji Chuan.

Body shape adjustment includes adjusting the basic hands, steps, body, basic skills, footwork and posture of the practitioner, which is the basis of practicing Tai Ji Chuan. If you don't pay attention to the norms of form, you will shake your head, lean forward and lean back, stagger, and your thoughts and breathing will inevitably be confused with the form. The quality of shape adjustment determines the quality of Tai Ji Chuan's practice. Only by adjusting the body correctly can we practice Tai Ji Chuan correctly; If the physical adjustment is not in place, practicing Tai Ji Chuan will inevitably go astray. Mr. Yang Chengfu, a master of Tai Ji Chuan, said: "Tai Ji Chuan started from practicing boxing at the earliest. The so-called boxer is taught by a teacher in a form according to various names on the boxing spectrum, and scholars seriously calm down, learn by heart and try to do it. This is called practicing shelves. Tai Ji Chuan's program, first practice boxing, such as Tai Ji Chuan, Taiji Changquan; Followed by one-handed push and pull, in-situ push, walking push, big stroke, Sanshou; Third, equipment, such as Taiji sword, Taiji knife, Taiji gun, etc. " The emphasis here is on shape adjustment. Morphological adjustment is both a means and a foundation. Only when the body is loose can we be calm and calm, and the boxing method can be effective. For example, all kinds of Tai Ji Chuan emphasize the accuracy of the three-dimensional boxing frame when adjusting the body, that is, the body must grasp three axes when standing, that is, to maintain the support and balance of the body in the up and down direction, the back and forth direction and the left and right direction. Its specific requirements are: hanging up and down the ceiling, grasping the ground with five toes, pulling up and down around the navel and the life gate, pulling the front and rear triggers to suck and close the buttocks, so that the pelvis is turned over and tightened under muscle tension, forming a spring trigger, the left and right knees are buckled, the thigh bone is rotated internally to form a lower knee buckle, and the upper femoral head is supported externally to form a hip circle. Only when the body is perfectly straight up and down, back and forth, left and right, can Tai Ji Chuan practice solidly and lay the foundation for Tai Ji Chuan's superb control and attack. Shape adjustment is the basis of practicing Tai Ji Chuan: First, through shape adjustment, practitioners can be quiet, dredge meridians, regulate qi and blood, promote the circulation of blood and lymph, improve the nutritional status of the whole body, and be conducive to physical fitness; Second, through physical adjustment, practitioners can increase the strength and elasticity of muscles and ligaments, improve the flexibility of joints and keep fit. Of course, Tai Ji Chuan's body adjustment is not only the adjustment of trunk and limbs, but also the detailed methods from head, neck, shoulders, elbows, wrists, palms, fingers, chest, abdomen, ribs, spine, back, waist, buttocks, legs, knees, ankles, feet, toes, eyes, ears, nose and tongue. In Tai Ji Chuan's practice, we often talk about standing still, head straight, neck straight, shoulders heavy, elbows drooping, wrists sitting upright, fingers relaxed, spine upright, chest out, back pulling, waist relaxed, hips sinking, hips converging, knees twisting, five toes grasping the ground, tongue placed above the jaw and eyes looking forward, all of which belong to the content of body adjustment. So we say that shape adjustment is the basis of practicing Tai Ji Chuan.

The disyllabic form runs through the whole process of Tai Ji Chuan's practice.

Body shape adjustment, also known as body shape adjustment and boxing frame adjustment, is flexibly integrated into every link and process of Tai Ji Chuan's practice from beginning to end. Whether it is Chen, Yang, Wu, Wu, Sun, Wudang, Zhaobao Tai Ji Chuan, or the eight-style, sixteen-style, twenty-four-style, thirty-two-style, forty-eight-style, eighty-eight-style, and one hundred-eight-style Tai Ji Chuan, "strike, squeeze, press, pick, strike, elbow, lean and advance." The key points of Tai Ji Chuan's acrobatics are also accomplished through correct and standardized shape adjustment. For example, Tai Ji Chuan put forward the essentials of adjusting hand shape, step shape and body shape, such as vertical neck, stretching wrist and fingers, loosening shoulders and elbows, loosening waist and hips, bending knees and hips, and grasping the ground with ten toes, and formulated hand shape lines for the movement caused by the circulation and spiral operation of the body, namely, manipulation, posture, footwork, leg method and landing method, with legs like drilling waist. Change the rules, such as touching circles everywhere: the shape of the body must follow the rules of top strength on the collar, hip strength sinking, full of gas, eight-sided support, elongation and stable center of gravity when completed. All these need to be realized by the correct shape adjustment method. If the shape is not adjusted correctly, it will be damaged. Tai Ji Chuan, for example, requires that the toes are opposite to the knees, and the knees cannot exceed the toes. However, some people often exceed their toes when practicing boxing, thinking that the lower the posture, the better the stride, which exceeds the bearing capacity of the knee joint. In addition, in the process of exercise, you need to use the waist to drive, that is, "waist-oriented." But some people use the torsion of the knee joint to drive the movements of the upper and lower limbs, which is wrong. In the process of exercise, there will also be kneeling posture, excessive stretching and flexion of the knee joint, resulting in unreasonable stretching of the medial and lateral ligaments of the knee joint. In the long run, it will cause chronic damage to the knee joint.

Trisyllabic shape plays a fundamental role in the production of Tai Ji Chuan's internal strength.

Taiji transmits internal strength, which means that it can change direction and size at will, with qi as the main carrier, and the whole body joints and meridians are smooth and the mind is connected. This is a kind of energy with electromagnetic wave properties, which is regulated by consciousness in human activities. It is the potential in the human body and the material basis of life activities. Physical adjustment plays a fundamental role in the formation of Tai Ji Chuan's inner strength. The so-called "unhealthy qi is not smooth, and if it is not smooth, it will be restless, and if it is restless, it will be scattered." Through the adjustment of body shape, firstly, the body moves around and stretches, and the muscles of the whole body contract and relax rhythmically, so that the capillaries expand reflexively, the blood gas is unobstructed, and the venous reflux increases, thus accelerating the blood gas circulation, reducing the burden on the heart and promoting the generation of internal strength; Secondly, the muscles in the chest, abdomen, back and waist are contracted and relaxed regularly and rhythmically through the body-regulating actions of calming the middle qi, ascending and descending the qi, and the coordination of opening and closing the qi in the drum. This guiding method not only makes the internal organs get "self * * *", but also guides the internal qi to rise and fall in and out, which is freely implemented throughout the body; Thirdly, by adjusting the body, the meridians and qi and blood of the body can be adjusted, so that it can be carried out quickly and smoothly without any obstacles. Especially those who have practiced boxing for several years can make qi flow from meridians to tendons and then to skin, from inside to outside and from outside to inside. This is the result of internal strength produced by body adjustment and proper execution in the body.

Four tones play an important role in Tai Ji Chuan's attack and defense.

Taiji's martial arts is his essential attribute, and shape adjustment is the core factor that affects his success or failure. First of all, shape adjustment provides a gravity balance for Wushu. Balance of gravity is the central link of Tai Ji Chuan's attack and defense. If Tai Ji Chuan wants to release his overall strength and have the ability of both attack and defense, he must first achieve an upright and comfortable posture through physical adjustment. On the contrary, if you don't stand upright, your body will lose balance, your performance will stagger, and your strength in fighting and attacking will not be guaranteed. Secondly, whether each movement is correct during shape adjustment directly affects the martial arts effect. Although Tai Ji Chuan's offensive and defensive time is ever-changing, to sum up, it is nothing more than the following characteristics: square, round, straight, curved, precise, thin, long and short. The shape of the fist is changed from the combination of the above natural shapes, forming thirteen potentials of "pushing, smoothing, squeezing, pressing, picking, pushing, elbowing, leaning, advancing, retreating, caring, looking and deciding", and finally forming various strokes, except that some boxing potentials are simple and some boxing potentials are complex; Simple combination of one or two potentials, complex combination of four or five potentials or seven or eight potentials. Therefore, whether each movement is accurate and standardized during shape adjustment will directly affect the effect of attack and defense. To achieve accurate shape adjustment, in the process of boxing walking, according to the technical needs of boxing, either virtual or real, or open or close, or prone or backward, or forward or backward, or left or right scanning. Although the posture changes to varying degrees, it is accurately coordinated with the movements of hands and feet, always supported on all sides and balanced in internal force. Posture is always natural, internal strength, strength and * * *. If the body is not adjusted correctly, the movements will be irregular, not only the body will be unstable, but also the internal strength will not be exerted, others will not be able to hit it, and even the waist and knees will be injured, leaving pain. Third, the correct shape adjustment can achieve magical effects such as "four or two". "Four-two-one thousand catties" is the main feature of Tai Ji Chuan's attack and defense, which is mainly realized by the lever law of mechanics. Many boxing techniques in Tai Ji Chuan, such as wild horse's mane, knee wrestling, oblique flying, single whip and three palm changes, high horse exploration, white crane's bright wings, twisting arms, etc., all embody the lever mechanical characteristics of using two hands, two feet, up and down, left and right, front and back, flat circle, vertical circle, oblique circle, horizontal force and multi-point attack. These moves, only through the correct shape adjustment, will play a miraculous role. You can use light to control heavy, use weak to overcome strong, and use small to overcome big.

Five-tone shape plays a key role in the realization of Tai Ji Chuan's health preserving function.

Health preservation is Tai Ji Chuan's ultimate goal and highest value orientation. Correct body adjustment is the key to realize Tai Ji Chuan's health preserving function. Human viscera, tissues and body surface organs are a unified whole, which is generally divided into eight systems, namely, motor system, nervous system, circulatory system, respiratory system, digestive system, endocrine system, urinary system and reproductive system. Various tissues and organs of the human body have different physiological functions, and these different physiological functions are all components of the overall function of the human body. All parts of the human body are inseparable in structure, interrelated and restricted in physiology, which determines the overall unity of the body. Through Tai Ji Chuan's correct shape adjustment exercises, 206 bones and more than 500 muscles of human body are mobilized to coordinate their movements, which has a regulating effect on these systems, so that the internal organs of human body can work in harmony and the internal environment of human body can maintain a dynamic balance, which has played a very strong role in health preservation. Through the correct adjustment of Tai Ji Chuan's body shape, the pathogenic factors such as disharmony of qi and blood and disorder of qi and blood in meridians can be eliminated, so as to improve the communication between human microcircuit and viscera, accelerate human metabolism, and achieve the purpose of balancing yin and yang for health preservation.