Chen Shi Tai Ji Chuan Xinjiaer Road Teaching
1. Inner peace means relaxation.
The mind is quiet and focused, and it is always intended to guide action. Keep your body upright, and pull it down into a vertical line from Baihui point on the top of your head to Yin Hui point on the crotch. It is intended to guide and relax the internal and external organs, muscles and joints of the whole body. Even the knee joint that bears the weight should feel relaxed. Some people say that Tai Ji Chuan is conscious of gymnastics and relaxation, which makes sense.
2. Turn virtual reality on and off and breathe naturally.
Pay attention to control your breathing when practicing Chen Taiji's gun hammer, because no matter what exercise, breathing can be combined with movement to achieve the best fitness effect. Tai Ji Chuan pays more attention to the natural combination of breathing and movement, so that the opening and closing of the whole movement can be kept natural accordingly, which must be noted.
3. Light and calm, full of gas.
It is light to relax, light to spirit, from looseness to softness, from softness to rigidity, from rigidity to softness, both light and quiet. The middle qi is also called primordial qi and internal qi, which runs through the foot, making it soft and firm.
4. Winding the movement and relaxing the meridians
Meridian originates from viscera and distributes in limbs. Disorder of qi and blood in zang-fu organs and meridians, mental disorder and mechanism disorder will lead to diseases, smooth qi and blood, strengthen physical fitness and prolong life. Tai Ji Chuan combined the meridian theory, and the practice of winding silk is the most effective way to dredge meridians.
Internal qi comes from the abdomen and exhales, and the gap between the two waist (two. Kidney) is pumped from left to right, and it is distributed all over the body by rotating the waist and spine. The upper behavior turns the wrist into an arm, and the lower behavior turns the ankle into a knee, reaching four ends (hands and feet), and the internal qi returns to the abdomen with inhalation. Classical Tai Ji Chuan's theory has long been subtle.
5. Keep your eyes in front of and behind your ears.
Eyes should play a leading role in the overall situation, whether it is to control your movements or the whole scene, you need to see it first. At the same time, pay attention to your eyes and try to follow your movements. In addition, for the ear, to achieve the function of supplementing the eyes, pay attention to the position that the eyes can't hear.
6. Up and down inside and outside.
Take the waist as the axis, move up and down, pull up and down, respond up and down, and summarize the middle movement. Step, body, hand, right? Up and down? .
As for it? Inside and outside? At first, pay attention to the shape that meets the requirements, then guide it from outside to inside after maturity, and gradually change from inside to outside. The internal movement leads to the shape, and the shape does not move outside. . First move, then move inside, then move outside, and gradually move inside and outside. Unity of form and spirit? .
7. Follow the same trend
Each boxing posture generally includes a variety of techniques, among which the boxing maker mainly uses techniques, such as its shape, its meaning and its name.
Like what? Lazy clothes? In the Ming dynasty, people wore long clothes to tie their waists. When fighting, they put their left hand in the belt behind them, raise their right fist horizontally to the right, and make a T-step with their left toes forward and left. They look forward to the left, show superb skills, despise their opponents, and pull their clothes at will in order to move their legs. Therefore, the group was named? Lazy clothes? ),? Lazy to tie clothes and go out on the shelves? , as the first type of gloves.
Each style has a variety of techniques, and each style has its own offensive and defensive functions, weaving a complete set of roads like a ring, so it should run through it, and it should not be intermittent and stiff.
When two people fight, they make a move, and the opportunity comes. If they can't be tempted or are not good for themselves, they can make another move in another form, but the change of action should be carried out according to the law (martial arts). This is one of the boxing principles of ancient martial artists.
After practicing Tai Ji Chuan to understand the difference and function with potential, his qi and energy will settle down. Every boxing situation has its own beginning, bearing, turning and combination. The potential is the beginning, the tenon is the bearing, the transformation is the turn, and the potential is the combination. The combination is the god of all things, and the limbs are up and down, left and right, and naturally overlap.
Between the potential and the potential, it seems that when it stops, the inner strength gradually permeates, the spirit reunites, and the downward opportunity arises spontaneously. Practice for a long time and do it step by step? Inside and outside in one go? .
8. Empty collar and strong spirit sink into the abdomen
Virtual collar jacking force is to gently lift Baihui point on the top of the head (between the two corners) as if it were hung by a rope, which is convenient for the central nervous system to adjust the activities of various systems, organs and functions of the whole body and give full play to the control function of human balance.
When the nose or nose and mouth exhale at the same time, the gas will gather in the stomach and descend to the patch field (the lower abdomen under the navel); When inhaling, the gas in Dantian accumulates in the stomach.
Also known as? Lifting the top and hanging the crotch? It is a method for Tai Ji Chuan to strengthen his internal body through exercise, training and punching (Ren, Du, Dai and Chong), a method for health care, physical fitness and longevity, and a basic method for improving his resistance and enhancing his explosive power. Pulling Baihui point up and down at Yin Hui point to make the body upright is an exercise method for the elderly to prevent hunchback and bow.
Air sinking into the abdomen can lower the center of gravity, stabilize the leg strength, and increase the explosive force by using the ground reaction force.
9. Use (culvert) chest and pull back and tail in the middle.
Holding your chest and pulling your back is always an important requirement in Tai Ji Chuan, and you should know it when you are practicing basic Tai Ji Chuan. Hold your chest and pull your back, that is, your back should be straight, but your muscles should be relaxed, and at the same time naturally form a loose and round state on your chest, which can make your internal organs comfortable. Tai Ji Chuan's martial arts is very important to hold your chest and pull your back, which can make your movements more natural and round.
The theory of du meridian starts from Changqiang point at the end of the central coccyx of sacrum, and goes up to Dazhui point on the back of neck along du meridian, and the point is also on the back. Acupoints are the general meeting of qi and blood in human body, and viscera, meridians and qi and blood are interrelated through acupoints.
Tai Ji Chuan attaches importance to back exercises. Affect the air to stick to the back? It can regulate yin and yang, harmonize qi and blood, and dredge occlusion, and has a good effect on digestion, absorption and metabolism of the body.
Is the upper and lower drawing length of Dantian (the intersection of Baihui point and Changqiang point), Dazhui point and Changqiang point in Du Meridian Tai Ji Chuan? Be upright, upright and impartial? Necessary conditions.
So-called? In the middle of the tail? The trick is to hold up the spinal roots of the abdomen (lower abdomen) and tail and aim forward at a vertical line from the midline of the face to the navel. No matter where the motion rotates, the spine must point to it, which is equivalent to manipulating the motion.
So you can keep it everywhere when you rotate? In the middle of the tail , posture can always? Is Chiang Kai-shek impartial? . ? In the middle of the tail? Pushing hands can strengthen the resultant force, thus enhancing the explosive force.
The tail is naturally in the middle of the body, so it is called in the ancient boxing spectrum? Is the tail in the middle of the head? Some books are changed? Tadashi? Is not in line with the original intention.
10. Shoulders sink, elbows droop and hips droop.
On the premise of relaxing the shoulders, it is required to sink the shoulders and lower the elbows under the shoulders. Does it help to drop your shoulders and elbows? Chest and back pull? Formation, if you shrug your shoulders and lift your elbows, it will be destroyed? Chest and back pull? Posture, also not conducive to? Experience the abdomen? Because only? Chest and back pull? The muscles and ribs are flabby, and they move outward together. Are you doing well? Experience the abdomen? .
When you sink your shoulders and elbows, you should pay attention to leaving room under your arms to accommodate a standing fist. Do you want it? Elbows don't stick to ribs , so that the arm has room for manoeuvre again? Elbows never leave the ribs? So that the elbow should not be too far away from the ribs and lose its natural protective effect on the ribs.
In each pose, the shoulders should be perpendicular to the hips, and the shoulders should be relaxed and slightly forward. Chest and back pull? It means that two shoulder joints seem to have a line passing through them, echoing each other. In this way, there is a sense of reunion during stretching, which strengthens the role of the body and arms in the shed (it seems loose rather than loose, and the flexibility and toughness contained in rigidity and softness are full).
During the exercise, whether you are going forward or backward, turning left or right, your shoulders and hips should follow up and down, keeping the vertical line aligned up and down.
The waist should always be loose and straight, firm and flexible, and the crotch should be loose and flexible. Teenagers should practice boxing with their hips flush with their knees to strengthen the stability of the pile step. The two hip roots are loose and round like a half moon, and the knee joint is always bent but not straight. Below the hip and knee, it rotates and rises with the trend, and the actual situation is exchanged, and the tightness is alternated.
When you are in power, you must bend over and hang your hips to help your inner strength penetrate the tips of your hands and feet. The change of waist and hip when pushing hands is the subtle influence of the point, angle and direction of force. People don't know me, I know people alone? key
? I'll take care of everything, and the lower body will be the foundation? The foundation lies in the stability and flexibility of the foot, and the key to the phase change of storage and development and the exchange of reality and reality lies in the waist and hip. Classical boxing theory points out:? If there is a bad chance and a bad situation, the disease must be found in the waist and legs. ?
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The waist is the key to the rotation of the upper and lower bodies, and plays a major role in any movement change, center of gravity adjustment and force pushing to all parts of the limbs. The 206 bones of the human body rely on joints to bear the weight and carry out activities. Under the action of muscles and ligaments, the lumbar spine moves and the joints of the whole body move one after another.
Classical boxing theory:? The source of fate lies in the waist gap. ? Lumbar gap refers to two kidneys, commonly known as? Waist eye? . The ancients believed that the kidney was the source of qi in the body, so it was said that qi came from the kidney. ?
Strong kidney is full of essence, clear mind and clear eyes, so classical boxing theory emphasizes? Watch your waist? . What is the problem with the waist? Dantian mingmen? Where is it? What is its pulse and pulse? Dantian Jin? The power of running. Under the guidance of consciousness, when you turn your back, Qi winds around and reaches the tip of your hands and feet.
Light exercise, effortless, will naturally change from loose to soft after a long time, accumulate soft and harden, and just return to soft. It is natural and heavy, and requires no effort. It looks like cotton on the outside and steel on the inside. When touched, it will rotate freely, just like Lei Zhen lightning.
Any kind of boxing pays great attention to the use of waist strength. Proper use of waist strength can strengthen the strength and speed of exertion, so that the whole body strength can be concentrated at one point in an instant. Taiji Chuan once said:? The strength of the nine joints of the palm, wrist, elbow, shoulder, back, waist, hip, knee, foot, upper and lower joints, waist and middle hair. ? Wrestling trick, but also stressed? Twist your waist and change your face? .
Tai Ji Chuan's training method, which starts from the waist and runs through the four ends, exercises the nerves, meridians, muscles, bones, circulation, lymph, respiration and urinary system of the human body, is a unified and integrated physical exercise method at home and abroad.
Treat various chronic diseases with relaxed and gentle training principles. Decades of mass practice have proved that this is an effective and interesting exercise method.
12. Arc spiral bow and arrow head
Action arc spiral is the main feature of Tai Ji Chuan, and Chen Tai Ji Chuan is called silk-winding strength. Use the method of winding silk strength training to exercise qi and blood. Those with deep skills will circle in an arc spiral, hitting it at the touch. When they touch it, they bow, and when they touch it, they are as energetic as arrows.
Chen Xin said: Very delicate, very small. Suddenly, people don't know. ? Actually, it's all action arcs and spirals. Like a bow or arrow? The role of.
There is a saying in Wu Yuxiang's Biography of Chen Lao Jia Xiao Jia, which summarizes Tai Ji Chuan's qi and strength techniques. There must be a fold in the reciprocating? ,? Fold? When silk is wrapped in loops. A sudden turn? Skill. Wrestling? Reach out to see autumn? Advanced technology.
13. unblock the meridians and practice with punching.
Tai Ji Chuan combined the meridian theory, breathing and activating qi, regulating Ren Du and practicing Chong, which is helpful to keep fit. However, we should start with a simple sitting or standing posture. As long as we let nature take its course, we can easily feel the inner body and gradually realize the flow of inner qi. Is there any relaxation in the abdomen? This feeling.
Boxing movements are more complicated, and it is easier to combine abdominal reverse breathing. If we combine appointment, supervision, training and rushing to work prematurely, especially without the guidance of a mentor, it is easy to practice deviation and reap benefits. Therefore, if people who learn this boxing want to combine the skills of general appointment, supervision, training and punching, they should practice meditation or standing on piles first.
14. combine rigidity with softness.
Tai Ji Chuan is a combination of rigidity and softness. Anyone who is soft and rigid can't be called Tai Ji Chuan, because the meaning of Tai Chi is changeable yin and yang, combining rigidity with softness. Intention to guide the action, gently exercise, so that the whole body can relax in a relaxed place.
Then from loose to soft, with strong intention, it depends on what hands and feet are the main ones, and the inner strength is entangled in the hands and feet of activities. Infiltration still needs imagination, not hard, not hard, hard and hard, both hard and hard.
When molding, it goes a little deeper into the tips of hands and feet, aiming at accumulating calm and relaxed internal strength and gradually reaching the stage of combining rigidity with softness.
15. Slow first, then fast, fast and slow alternately.
Tai Ji Chuan's gentle exercise is an effective method to treat diseases and health care. Gentle movements are conducive to adjusting breathing and gradually reaching? Long, long, thin and even? It is also conducive to self-examination of the degree of relaxation, the correctness of the action, and the coordination inside and outside.
At the same time, it is also a special training method to enhance physical fitness, speed and weight in Wushu technology. Lightness is a necessary measure to ensure full relaxation inside and outside the body. Every move, the whole body should be light. Every time you hit a potential, run gently, stop silently, but run meaningfully? .
If it's not light, it can't be loose. Not loose is not flexible. If it is not flexible, it will not move quickly. So loose is light, loose is fast. What is slow for? Must luck be meticulous? .
When you start practicing boxing, you will inevitably slip around, but you can't do it just right everywhere. Easy and slow practice can gradually improve your endurance and gradually produce a heavy and flexible inner strength.
Wait until you have a certain foundation for relaxation, and then gradually practice fast, fast and slow, as slow as ten, as fast as ten. This kind of repeated exercise can only be slow and heavy, and you can do whatever you want.
An Overview of Chen Xiao's Family in Taiji Zhuan
The training of Chen Taiji's biography pays attention to the collection of large circles as small circles and small circles as acyclic vertices. In history, there is no difference between Tai Chi Chuan and Tai Chi Chuan, but in terms of training methods, in order to let the disciples get started as soon as possible, the master enlarged the picture frame and let the disciples start from the big circle and the outer circle.
After a period of training, when the apprentice mastered the movement law of drawing a circle, he gradually changed from a big circle to a small circle, and the outer circle became an inner circle, forming a spiral winding force transmitted along the strength change of the trunk and limbs, reaching the advanced state that the circle could not be seen on the outside.
With the development of Tai Ji Chuan, in order to distinguish the different practice methods of Chen Tai Ji Chuan, the names of big frame and small frame (big circle and small circle) appeared in boxing in later generations. Big boxers should also pay attention to gradually narrowing the circle, and small-frame training also began to pay attention to enlarging the circle. The training process of the two is basically the same, so there is? Big shelf is not big, small shelf is not small? Said.
There are three main series of Chen-style Tai Ji Chuan circulating all over the world. It's better to call it a series, because it hasn't become a branch boxing like other kinds of Tai Ji Chuan. Big rack, new rack, big rack, old rack and small rack.
Boxing theory is consistent. Theoretically speaking, Chen Jiagou is a descendant of Chen, Chen Changxing and Chen You Benhe. Boxing spectrum is roughly the same, with little difference. There is a book that can prove the first score of illustrations in Chen Xin's Biography of Mrs. Chen. There are 64 formulas listed in the boxing spectrum, and the actual big frame and small frame are based on the combination of these formulas.