Chen taiji's exercise, whether it's fitness or self-defense. It should be based on the qi of "breathing practice" Taoism says, "Empty your heart, but strengthen your stomach. People who practice martial arts "practice their muscles outside and their breathing inside." "This tone refers to the abdomen of qi. The following is the basic skills of Chen Tai Ji Chuan that I compiled. Welcome to reading.
(1) meaning
Cultivating one's mind can concentrate one's mind, concentrate one's attention, and do not produce miscellaneous greed. Meaning leads the way, meaning inhales, and qi destroys the shape, meaning that qi arrives, movement is peaceful, and the heart is unobstructed.
(2) Qi
"Practice a sigh of relief inside, and practice your muscles outside. Tai Ji Chuan should practice qi, abdominal breathing, full and elastic. During exercise, the abdomen turns inward, and the qi in the abdomen is transported to the whole body with exercise, forming a sports massage in the body, which can play a very good role in the internal organs.
(3) God
You should focus on your heart, hands and eyes, and your skills, posture and footwork should be guided by your eyes. If Tai Ji Chuan can be trained into an internal and external unity, and the hands, eyes, body, method, step, essence, spirit, qi, blood and technique are mutually transferred and transformed, he will be full of energy and multiply his strength.
(4) Love
A good mood can make people feel happy and relaxed.
(5) Scenery
Should be open-minded, absorb the essence of heaven and earth, open and close vertically, bend and stretch, like the water of the Yellow River gushing.
(6) moving
The whole body does not move, and it is wrapped in silk everywhere, which is round and natural.
quiet
An ethereal heart, "move a static, a god."
(8) Music
Satisfaction is an eternal feast.
(9) Food
Eat too much, exercise moderately, and focus on fitness.
(10) property
For the purpose of nourishing nature, we can achieve meditation and nourishing nature, cultivate true qi, guide breathing and prolong life.
(1) meaning
Cultivating one's mind can concentrate one's mind, concentrate one's attention, and do not produce miscellaneous greed. Meaning leads the way, meaning inhales, and qi destroys the shape, meaning that qi arrives, movement is peaceful, and the heart is unobstructed.
(2) Qi
"Practice a sigh of relief inside, and practice your muscles outside. Tai Ji Chuan should practice qi, abdominal breathing, full and elastic. During exercise, the abdomen turns inward, and the qi in the abdomen is transported to the whole body with exercise, forming a sports massage in the body, which can play a very good role in the internal organs.
(3) God
You should focus on your heart, hands and eyes, and your skills, posture and footwork should be guided by your eyes. If Tai Ji Chuan can be trained into an internal and external unity, and the hands, eyes, body, method, step, essence, spirit, qi, blood and technique are mutually transferred and transformed, he will be full of energy and multiply his strength.
(4) Love
A good mood can make people feel happy and relaxed.
(5) Scenery
Should be open-minded, absorb the essence of heaven and earth, open and close vertically, bend and stretch, like the water of the Yellow River gushing.
(6) moving
The whole body does not move, and it is wrapped in silk everywhere, which is round and natural.
quiet
An ethereal heart, "move a static, a god."
(8) Music
Satisfaction is an eternal feast.
(9) Food
Eat too much, exercise moderately, and focus on fitness.
(10) property
For the purpose of nourishing nature, we can achieve meditation and nourishing nature, cultivate true qi, guide breathing and prolong life.
(1 1) loose
To loosen the knot and attack the hair, run through the whole body, and be empty in the middle. Under the condition of calm mind and intention, guide the functional system, muscles, skin and joints of the body to relax gradually, from loose to soft, effortless, slow, slow, round and soft, and let nature take its course.
(12) Soft
To practice softness, you should relax your whole body, be soft but not stiff, wrap silk everywhere, integrate inside and outside, and be gentle and gentle, so that your body has a mysterious sense of qi and adds endless interest.
(13) transformation
China has the name of maximization, creation, change, dissolution and deification. It goes without saying that it is not too extreme to move around with culture to cultivate one's self-cultivation.
(14) storage
Save, store, save, etc. "Rome was not built in a day. From familiarity to erudition, from erudition to divinity. Lucky, hold your breath, move effortlessly, and save your strength.
(15) Raise
Nourish, nourish, nourish. Exercise all your life, raise all your life and enjoy health all your life.
(16) empty
"Everything in the world is born out of nothing. The universe is empty, the heavens and the earth are interrelated, and the sun and the moon are corresponding. Its essence is nothingness, which is the foundation of Tai Ji Chuan. Tai Chi begets infinity. Empty means empty hands, empty hearts and empty feet.
Empty hands mean weak palms (Laogong point). Long-term practice of Tai Ji Chuan can produce internal qi.
No distractions, that is, breathing is natural and smooth, the body is relaxed and the chest is comfortable. Peace of mind means peace, quietness means emptiness, and emptiness means the whole body inside and outside.
Empty foot means that the soles of the feet should be empty, that is, Yongquan point should be empty. Both feet are on the ground, and there is a feeling of sucking the ground. When practicing Tai Ji Chuan, the whole body should be relaxed one after another, and the internal qi will descend into the spring. When practicing, it will be slow and steady, vivid, and it is wonderful to take root in the construction site.
Poetry: Zen is empty and broad-minded.
Play Tai Chi leisurely and enjoy life together.
Extension extension
Characteristics of Chen Tai Ji Chuan
(a) like a virgin outside, such as king kong inside.
There are many schools of martial arts in China, including hundreds of boxing methods. Each school has its own unique characteristics. To sum up, it is nothing more than two schools inside and outside.
Waijia boxing is mainly about punching, kicking, jumping and prancing. The meaning of attack and defense is obvious, and people can know it is martial arts at a glance. Chen Tai Ji Chuan has his own characteristics: drawing air with intention and transporting the body with qi; Internal gas is motionless, deformation is silent, internal pneumatic, and shape follows pneumatic; Driven by internal qi, the shape follows up and down, continuously, with the waist as the axis, continuously, without losing the top, turning around, running slowly and stopping silently.
The significance of its defense is mostly hidden inside but not obvious outside, which often makes people mistakenly think that this boxing is like fishing, not martial arts. In particular, the old frame is mainly soft all the way, which requires the whole body to relax and has no rigid strength. Mainly exercise footwork, so that the first step can take root, flexibly turn hips, regulate qi and blood, and practice internal qi, so as to achieve qi, qi, and health. Eight-sided support makes the body build a solid defense line inside and outside, forming a trend of five bows and storing hair. In this way, if you don't meet the enemy, you will have it.
(2) Spiral winding luck method
Everyone has seen broken bricks on his head and steel bars around his neck. This is a lucky method of hard qigong. Internal gas is transported to the top of the head, and the head can break bricks; When it is transported to the neck, it can wrap the steel bar.
Chen Taijichuan combined the theories of mechanics and meridian science, and adopted the luck method of spiral winding, in which the small wins the big and the weak wins the strong. A car carrying several tons of goods seems to be lifted with a small jack. The accumulation and development of the so-called Taiji Chuan, the failure of absorbing strength, hitting people hard and using four or two strokes of a thousand pounds, are all the roles played by spiral strength.
Therefore, "The Whole Theory" says: "The empty cage deceives and lures only for a turn." From the point of view of meridians, meridians refer to channels filled with qi and blood of human body, starting from viscera and flowing to limbs. If the qi and blood of zang-fu organs and meridians are not harmonious, abnormal mechanisms will lead to diseases, and harmony will lead to smooth qi and blood, strengthen physical fitness and prolong life.
Tai Ji Chuan combined with the theory of meridians, taking boxing and guiding qi as the exterior and interior, and adopting the spiral winding style of telescopic rotation in boxing posture, demanding "guiding qi with intention and transporting the body with qi"; "Qi will surge and spread all over the body"; Internal qi starts in the abdomen, runs through the waist as the axis, slightly rotates to change the lumbar gap (both kidneys), and is distributed throughout the body by rotating the waist and the spine. Connect Ren Du's two veins, turn the wrist into an arm in the upper movement, turn the ankle into a knee in the lower movement, and return to the abdomen at four ends. The action is arc-shaped, round and coherent, with one stroke and one potential, connecting the preceding with the following, and promoting qi and blood circulation in one go. This is luck, which is different from hard work. This systematic method of luck conforms to the meridian theory and is rare in other boxing and sports.
(3) Wushu is combined with guided breathing.
Introduction and breathing are long-standing body-building exercises in China, which were recorded in Laozi and Mencius hundreds of years before BC. At the beginning of Han Dynasty, Liu An, the son of Huainan, edited Six Birds Play, while Hua Tuo, a famous doctor at the end of Han Dynasty, changed Five Birds Play. He imitated animals' movements such as moving, shaking, bending, leaning, looking and jumping, combined with breathing movements, and used it for health care and exercise. It was the predecessor of qigong and internal strength later, and also the basis of Taoist health preservation. Chen-style Tai Ji Chuan organically combines guidance, breathing, breathing with coordinated movements of hands, eyes, posture and footwork, and becomes an internal boxing method with both internal and external training, which not only plays a good role in keeping fit, but also is a creative development in improving boxing skills.
(4) Chen Taiji preached both rigidity and softness.
Stiffness and softness are opposites. But Chen-style Tai Ji Chuan combined rigidity and softness in the whole routine, and achieved rigidity and softness with one move and one situation. "Boxing Manual" stipulates: "In sports, we should first turn strength into softness, then practice softness into rigidity, and then practice softness into rigidity. You can only see yin and yang by combining rigidity with softness. Therefore, boxing can't just be named, nor can it be named soft, but it can be named after Tai Chi. " Why should Tai Ji Chuan's strength be based on combining rigidity with softness? Lack of toughness due to the combination of rigidity and softness. Fragile and vulnerable, it has no practical value in martial arts and fighting. Only soft but not hard forces are useless because they lose their explosive power.
(a) like a virgin outside, such as king kong inside.
There are many schools of martial arts in China, including hundreds of boxing methods. Each school has its own unique characteristics. To sum up, it is nothing more than two schools inside and outside.
Waijia boxing is mainly about punching, kicking, jumping and prancing. The meaning of attack and defense is obvious, and people can know it is martial arts at a glance. Chen Tai Ji Chuan has his own characteristics: drawing air with intention and transporting the body with qi; Internal gas is motionless, deformation is silent, internal pneumatic, and shape follows pneumatic; Driven by internal qi, the shape follows up and down, continuously, with the waist as the axis, continuously, without losing the top, turning around, running slowly and stopping silently.
The significance of its defense is mostly hidden inside but not obvious outside, which often makes people mistakenly think that this boxing is like fishing, not martial arts. In particular, the old frame is soft all the way, which requires the whole body to relax and not be stiff and hard. Mainly exercise footwork, so that the first step can take root, the hips can rotate flexibly, the qi and blood can be introduced, and the internal qi can be exercised, so that the qi can reach, the qi can reach strength, and the body can stand upright. Eight-sided support has built a solid defense line inside and outside the body, forming a trend of five bows and storing hair. In this way, if you don't meet the enemy, you will already have it.
(2) Spiral winding luck method
Everyone has seen broken bricks on his head and steel bars around his neck. This is a lucky method of hard qigong. Internal gas is transported to the top of the head, and the head can break bricks; When it is transported to the neck, it can wrap the steel bar.
Chen Taijichuan combined the theories of mechanics and meridian science, and adopted the luck method of spiral winding, in which the small wins the big and the weak wins the strong. A car carrying several tons of goods seems to be lifted with a small jack. The accumulation and development of the so-called Taiji Chuan, the failure of absorbing strength, hitting people hard and using four or two strokes of a thousand pounds, are all the roles played by spiral strength.
Therefore, "The Whole Theory" says: "The empty cage deceives and lures only for a turn." From the point of view of meridians, meridians refer to channels filled with qi and blood of human body, starting from viscera and flowing to limbs. If the qi and blood of zang-fu organs and meridians are not harmonious, abnormal mechanisms will lead to diseases, and harmony will lead to smooth qi and blood, strengthen physical fitness and prolong life.
Tai Ji Chuan combined with the theory of meridians, taking boxing and guiding qi as the exterior and interior, and adopting the spiral winding style of telescopic rotation in boxing posture, demanding "guiding qi with intention and transporting the body with qi"; "Qi will surge and spread all over the body"; Internal qi starts in the abdomen, runs through the waist as the axis, slightly rotates to change the lumbar gap (both kidneys), and is distributed throughout the body by rotating the waist and the spine. Connect Ren Du's two veins, turn the wrist into an arm in the upper movement, turn the ankle into a knee in the lower movement, and return to the abdomen at four ends. The action is arc-shaped, round and coherent, with one stroke and one potential, connecting the preceding with the following, and promoting qi and blood circulation in one go. This is luck, which is different from hard work. This systematic method of luck conforms to the meridian theory and is rare in other boxing and sports.
(3) Wushu is combined with guided breathing.
Introduction and breathing are long-standing body-building exercises in China, which were recorded in Laozi and Mencius hundreds of years before BC. At the beginning of Han Dynasty, Liu An, the son of Huainan, edited Six Birds Play, while Hua Tuo, a famous doctor at the end of Han Dynasty, changed Five Birds Play. He imitated animals' movements such as moving, shaking, bending, leaning, looking and jumping, combined with breathing movements, and used it for health care and exercise. It was the predecessor of qigong and internal strength later, and also the basis of Taoist health preservation. Chen-style Tai Ji Chuan organically combines guidance, breathing, breathing with coordinated movements of hands, eyes, posture and footwork, and becomes an internal boxing method with both internal and external training, which not only plays a good role in keeping fit, but also is a creative development in improving boxing skills.
(4) Chen Taiji preached both rigidity and softness.
Stiffness and softness are opposites. But Chen-style Tai Ji Chuan combined rigidity and softness in the whole routine, and achieved rigidity and softness with one move and one situation. "Boxing Manual" stipulates: "In sports, we should first turn strength into softness, then practice softness into rigidity, and then practice softness into rigidity. You can only see yin and yang by combining rigidity with softness. Therefore, boxing can't just be named, nor can it be named soft, but it can be named after Tai Chi. " Why should Tai Ji Chuan's strength be based on combining rigidity with softness? Lack of toughness due to the combination of rigidity and softness. Fragile and vulnerable, it has no practical value in martial arts and fighting. Only soft but not hard forces are useless because they lose their explosive power.
Therefore, "On Boxing" points out: "However, rigidity is different from softness, while hair is different from use. The limbs are vigorous, the air shape is outward, the internal embrace is static and heavy, and the strength is strong; Internal and external qi stagnation, now light and soft, but also soft. You can't be soft with rigidity, and you can't surround it quickly without softness; You can't use softness without rigidity, and you can't push without rigidity. It is natural to stick, swim, pick up, follow, soar, flash, fold, empty, bow, row, squeeze and press. " Hard and soft can't be neglected, and hard work can't be sloppy! "
Combining rigidity with softness, as far as Qi and God are concerned, it is expressed through concealment and manifestation, with concealment being softness and manifestation being rigidity. In posture, it is expressed by opening and closing, that is, closing is soft and opening is rigid (that is, storage is soft and hair is rigid). It is soft in the process of conveying power and hard when moving to the landing point. The combination of rigidity and softness is fully displayed because of the implicit expression of air and the opening and closing of posture. The landing point is the point where the action reaches the end point, and it is the place where God shows and gathers, so it is rigid. In addition, soft methods should be used in the process of luck transformation.
Every movement of Chen and Tai Ji Chuan is opening and closing, and every opening and closing movement has strength and placement. The placement should be both rigid and flexible, and the others should be both flexible and flexible. This is the principle that must be mastered to achieve the combination of rigidity and softness, and it is also the basis for practicing avoiding reality, attacking emptiness, surviving later, leading to defeat and loosening.
(5) Consciousness, breathing and movement are closely combined.
Chen and Tai Ji Chuan's internal and external skills are both internal and external, and the movements of internal boxing are all carried out under the guidance of consciousness. Meaning: mind and consciousness. Chen Xin's "On Boxing" said: "The heart of boxing is the main thing", "The wonderful machine comes from the heart" and "Only when it is used in the heart can it be a real move". "Give priority to the heart, and all the five senses and bones are obedient". "
Q: Master of Operations? Yue: the Lord is in the heart, and if the heart wants to move left and right alternately, then the left and right hands and feet move alternately; The heart should turn into a smooth circle with silk winding strength, and the left and right hands should turn into a smooth circle with silk winding strength; The heart wants to sink the elbow and press the shoulder, and the elbow sinks the shoulder; The heart wants to close the chest and abdomen, the waist collapses, and the crotch is round, while the chest closes, the waist brakes, and the crotch is round, which is not satisfactory; If the heart wants to bend its knees, both knees should bend their knees, the right foot runs with the right hand, the left foot runs with the left hand, and both knees and left and right feet should follow, otherwise it will be full of flaws and exhaustion, and this official has to obey the heart. So I said: the heart is the master of the body's operation. The above is the relationship between mind and action.
"On Boxing" also said: "Boxing can regulate qi and blood, breathe naturally ... keep breathing, exercise solid internal defense, and pay attention to the entrance. ..... Run gently, stop silently, but run meaningfully. " Therefore, there is a close relationship between consciousness, breathing and exercise. When walking on the shelf, every move is under the command of the nurse, and the coordinated movements of hands, eyes, posture and footwork are organically combined with breathing, so as to open the breath and let nature take its course, so that the mind will not make you angry and the movements will be gentle and become a unified internal boxing action.
(6) Practical competitive sports-double pushing hands and double sticking guns
Wushu has five branches since ancient times: kicking, hitting, wrestling, hugging and wrestling. Wrestling only focuses on wrestling, but it has developed independently for thousands of years. Although the other four are also comprehensive exercises, they still have their own characteristics. In ancient times, it was known as "southern boxing with northern legs" and "long boxing with short strokes", which also explained this difference. Qi Jiguang's contemporaries, such as "Li Bantian's Leg", "Eagle Claw King's Robbery", "Thousand Falls" and "Zhang Bojing's Strike", all have their own skills.
At the same time, because the four methods of kicking, hitting, holding and throwing are harmful in practice, most of them have only practiced imaginary or symbolic exercises, which opens the door for fancy tricks. However, due to lack of practice, it is difficult to improve the level of attack and defense. This is one of the reasons why some famous boxing techniques in ancient China "lost their true meaning" after no one taught or learned them.
Focusing on touching, sticking, receiving, following, rubbing, sliding, squeezing and pressing, Chen Wangting created Chen Tai Ji Chuan's double pushing technique on the basis of spiral winding, practiced the sensitivity of brain reaction and skin touch, and integrated competitive skills such as kicking, hitting, falling, taking and falling, which was further developed.
For example, the grip method is not limited to holding people's joints, but focuses on holding people's strength, which is higher than the general grip skills. Chen Taiji's method of pushing hands is very technical, so it is very effective in developing physical strength, endurance, speed, agility and skills. This method of pushing hands replaces imagination and symbolic tricks, solves the problems of venue, protective gear and special clothing during internship, and becomes a competitive sport that two people can practice hand in hand anytime and anywhere. The same is true of double stick marksmanship.
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