Tai Ji Chuan is a scientific movement with a long history of the Chinese nation. Practicing Tai Ji Chuan can help us to exercise, improve our physique, strengthen our will and improve our work efficiency. The following are the Tai Ji Chuan training methods and techniques I have compiled for you. Welcome to refer to them ~

Tai Ji Chuan's training methods and skills 1. Gong Zhuang

Gong Zhuang is the primary problem in Tai Ji Chuan's training. Tai Ji Chuan without Gong Zhuang is like a building built on the beach. When the wind blows, it will fall down, which shows the importance of Gong Zhuang. So, Gong Zhuang, what do you want to practice, Tai Ji Chuan? There are many Gong Zhuang in Tai Ji Chuan, such as opening and closing piles, squatting piles, horse stance just look piles, hand-waving pipa piles, hand-lifting piles and crane wing piles. In fact, every Tai Ji Chuan's action is a pile. To practice Gong Zhuang well, most people can't push or pull it. What a great young man, he can't lift his arm, in order to basically meet the job requirements of Tai Ji Chuan Pile. At present, teachers from sports colleges to professional coaches of provincial and municipal Wushu teams, as well as coaches and counselors in Tai Ji Chuan tutoring stations all over the country, don't practice stakes at all, and even don't know what stakes are. According to these coaches and counselors, none of the experts and professors who published the CD talked about the problem of Tai Ji Chuan station pile. What should we know? So I said, those experts and professors who practice Tai Ji Chuan but don't stand stakes, those who don't know how to stand stakes, or that standing stakes is useless, have ruined the roots of Tai Ji Chuan!

Second, the brain kung fu.

Tai Ji Chuan's requirement for the head is that the head should be upright and the chin should be slightly retracted. As the name implies: the empty collar is the top strength, the lower jaw is slightly closed, and the air penetrates the top. If pushing hands makes people feel jet lag, they may not be able to move or walk far. With the power hanging over your head, you may be able to make it move or make it beautiful. Therefore, the virtual collar is indispensable. Facial expressions should be natural, not playful raillery (the same is true for practicing Xingyiquan and Bagua Palm). In short, no matter how difficult and easy it is, you should have a natural facial expression as if nothing had happened.

Third, eye kung fu

When practicing Tai Ji Chuan, your eyes should cooperate with your movements from beginning to end. Look forward when it's time to look forward, and look forward when it's time to look forward. No matter where you look, you should make people feel natural and decent. You can't look at your back hand when you should look at your front hand, but your left hand when you should look at your right hand. If the crane has bright wings, you should look straight ahead after setting; Another example is the mane of the left wild horse. Hold the ball with your right hand up and your left hand down. Eyes should look at the index finger of the right hand above. When the left foot is stepped out and slowly implemented into a left lunge, the left hand also reaches the left chest at the same time, and the right hand stops at the right hip. At this time, the eyes have to look at the left hand or the index finger. When looking at your left hand, don't stare or be confused, but look at your front hand. What's more difficult is to practice 10 minutes, 20 minutes or even 30 minutes for 40 minutes without blinking, no matter how many tricks there are in a Tai Chi pass. My teacher practiced 88 without blinking.

Eye training is also specialized in eye training, such as burning incense, lifting dregs, watching the sun, watching the moon and so on. In the future, I will focus on eye training, so that everyone can practice their eyes until noon in summer 12 to see the sun for a few minutes or even longer.

Fourth, the power of nasal breathing.

When practicing Tai Ji Chuan, you should breathe naturally from beginning to end. When practicing, cooperate with breathing and sucking to make breathing slowly elongate. It is best to breathe in when the ears can't hear you, and the breathing can't be interrupted. It should be noted that there is a difference between Tai Ji Chuan's twenty-eight calls and forty-eight calls when practicing morning exercises, but he should cooperate with breathing according to the difficulty and length of the movements. From the beginning to the end, it should be the beginning, the end and the end. Over time, movement and breathing can be combined into one. If we work hard, we can achieve a harmonious state of qi and force. Of course, there are more advanced breathing skills, that is, practicing Tai Ji Chuan. Suddenly I feel like thunder in my ears and I can't feel myself breathing. This is fetal interest. If you can often reach the realm of fetal interest, longevity is certain. However, this breathing method is practiced by experts and professors in Tai Ji Chuan, and there are 789 paragraphs. I'm afraid few people know about it. If you want to learn how to breathe in this state, you might as well ask a wise teacher modestly, maybe you can learn something.

Five, the ear kung fu

Ordinary people may ask, what is the relationship between practicing Tai Ji Chuan and ears? It's not a competition. You have to keep an eye on all directions and listen to all directions. Please listen to me about the role of ears in Tai Ji Chuan, which may be helpful. As I said before, breathing is the breathing that the ear can't hear, so what does the ear hear? I think ears should listen to cicadas. What is cicada singing? Cicada is the sound of "harmony" in our brains when we are quiet for a while. As long as you can get rid of distractions and concentrate on cicadas, over time, your ears will crash like thunder and you will fall into silence. At this point, I only know how to practice boxing, and I don't know anything else. See people if you don't see them, see things if you don't see them, and see everything if you don't see them. This is the best effect of practicing Tai Chi Chuan's "seeking quietness in motion". For a long time, it was quiet and vivid. This action is not the action of practicing Tai Ji Chuan, but the action of a little true yang, which is the action of * * * without thinking (so it is more inconvenient for men and women to practice the real Tai Ji Chuan, especially aerobics, and they can't be together. This is the key. Even ten thousand people who practice Tai Ji Chuan don't know this, let alone experts and professors in Tai Ji Chuan. If the true yang moves, it will be closed. This method of gas collection is not enlightened, and it is absolutely unknown. When the sun is pneumatic, it should be collected by collecting gas on a small Sunday. The more the true qi is collected, the harder the true yang is, until it is not collected for seven weeks, that is, the power of blowing both ends with a non-perforated flute is reversed. The seven flutes without holes can't be closed or lowered, and the eight strange meridians can be opened quickly. Bamai Kaiguang belongs to Yang, ready to start collecting small medicine. When I was practicing, I suddenly felt a little real. At this critical moment, we must learn to go through customs, adjust the external use of drugs and transfer to the knowledge of drug production. At this time, it is necessary to learn the methods of previous governors and quickly cut them with swords. This is called inserting a sword in Sanjiangkou, and this is called the Yellow River flowing backwards, blown by the wind and cremated. After picking up the medicine, seal it. This is Tai Ji Chuan Kung Fu handed down from Zhang Sanfeng. No matter Yang, Wu, Chen, Sun, Wu and Li, anyone who knows this kind of kung fu can be regarded as the true story of "refining gas as the beginning" and Tai Ji Chuan's true story.

Many famous teachers who practice Tai Chi, Xingyiquan and Gossip all say that they can "refine their spirits", or maybe they don't want to write them in books, but in my opinion, so many people who practice Tai Chi, Xingyiquan, Gossip and Wudang Sword only say nouns, but in fact they can't. If you really understood it, you wouldn't say that you can make an alchemist by standing on the third road, and you can collect medicine by standing on the third road, nor would you say the layman's words of "refining the vessel and refining the gas". Two words must be added before "refining essence", and "refining essence by hand" is a jargon. Can you practice kungfu in the park as mentioned above? Can you practice in front of people? No There is still a lot of effort after collecting herbs and returning to the furnace, because the emphasis here is Tai Chi Chuan, so I will only introduce the names, which are: fishing dregs, taking a Sunday, gathering ancestors' spirits, hiding air pockets, lift heel breathing, acupuncturing pills, making blank space, shaking six roots, clearing customs for doctors, raising sacred fetuses, giving up yang qi, giving up nine years' work and so on. This shows that Tai Ji Chuan really belongs to Taoism, not to other sects. The ancestors of Taiji in past dynasties may be afraid of traitors and disloyal people in the future. They often don't say that Tai Chi originated from Taoism, but from his own school, so they don't inherit the merits of refining gas with both hands, refining spirit with both hands, refining spirit with both hands, and returning empty hands. If anyone says that Tai Ji Chuan was created by his family, please explain these efforts one by one. I mainly talk about men's practices, and as for women's practices, I will write articles later. There are also young practices, old practices, sick practices and sick practices, which cannot be generalized.

Six, tongue kung fu

To practice Tai Ji Chuan, you should roll the tip of your tongue backwards from the preparatory style to the top of Tianchi point. There are two acupoints at the base of the tongue, Jinjing on the left and Shiquan on the right. As the action moves slowly, the two acupoints under the tongue will secrete saliva, which is called "Jade Liquid" (this liquid obtained in silence is Dan). Saliva is not swallowed when you have it, but after a whole set of Tai Ji Chuan exercises, you should suck it with your mouth full. If you can inhale and swallow, your saliva will go directly into your blood vessels, but if you can't inhale and swallow, it will go directly into your stomach. Entering Renmai, Yiyang Jing, over time, makes the kidney function vigorous and the body better and better. As far as the five elements are concerned: kidney belongs to water, kidney is disease-free, kidney is full of water, and water can produce wood; Liver belongs to wood in the five elements, and kidney disease-free is beneficial to nourishing liver. Liver belongs to wood, and wood makes a fire; The center of the five elements belongs to fire, the liver qi is sufficient to benefit the heart, the heart belongs to fire, and the fire is reborn; Heart without disease benefits the spleen and stomach, and the five elements belong to the soil, and the soil produces gold; Among the five elements, the lung belongs to gold, the spleen and stomach benefit the heart, the lung belongs to gold, gold generates water, and the heart benefits the kidney. This is called the principle that the five elements are mutually generated, and when they are mutually generated, they are mutually generated. This is a dialectical relationship. The coexistence of the five elements is logical, but what about the five elements? Such as Jin Kemu, Muketu, Tuke water, water can fire, and fire can be gold. According to the principle that the five elements generate each other and resist each other, Jin Kemu and Jin belong to the lungs in the human body, and the heart is free from disease, which can help to resist the disease of wood liver; Wood belongs to the liver in human body, and the liver is disease-free, which can help overcome the disease of soil and spleen; Soil belongs to the human spleen and stomach, and the absence of disease in the spleen and stomach can help overcome the disease of kidney water, and the absence of disease in the kidney can help overcome the disease of heart fire; Fire belongs to the heart in the human body, and the heart has no disease. What's wrong with being so interdependent and cyclical? The principle that the five elements generate each other and resist each other is the dialectical principle of yin and yang, which is a typical Taoist culture. It is full of the universe, the earth, the human body, everything, Tai Chi, ideology and gossip. Although this principle is concise, it is incomprehensible to a person who knows nothing about Taoist culture and thought. So my conclusion is that Tai Chi, Xingyiquan and Bagua all come from Taoism, not from any school, but from the Five Tangmen of Taoism.

Seven, shoulder kung fu

When practicing Tai Ji Chuan, no matter what you do, whether it's up or down, your shoulders always sink. This heaviness is not rigid, but natural looseness. People who can't practice boxing often think that heavy shoulders have no effect. The shoulder is the root of the arm. If the shoulders can be loose and heavy, the average person can never lift your arm. Let people go, too If the other person is heavy, then his shoulders will be slightly at one end, and he can't work at once. Because at one end of the shoulder, the arm is out of touch with the whole body, and the elbow is out of touch with the wrist, so there is no strength. Only when the shoulders are loose, the arms and the whole body become a whole locked together, and the elbows and wrists become a family, can strength be used well. Ancients called the shoulder the root joint of the arm, the elbow the middle joint and the wrist the pointed joint, which shows the important position of Shen Shoulder in Tai Ji Chuan. No matter how hard it is to practice Tai Ji Chuan, you should keep your shoulders on the same level. Shoulder support is a very powerful technical action in pushing hands. If the other side paddles me, I just rely on the other side's paddling strength to lean toward the other side. Light words will lean out of the house, heavy words will immediately go into shock, showing the power of heavy shoulders. But now Tai Ji Chuan practitioners, especially professional athletes and park morning exercisers, have never seen ten thousand shoulders heavy, so it is not dangerous for Tai Ji Chuan to go on like this.

Eight, elbow kung fu

Tai Ji Chuan training emphasizes sinking shoulders and lowering elbows. If the shoulder is slack and heavy, but the elbow is slightly lifted outward and deflated inward, it will immediately destroy the function of shoulder sinking and make it difficult to stand up. The elbow is the middle part of the arm. If something goes wrong in the middle section, the root and tip will be affected and the force will be incomplete. Therefore, no matter the mane, knee jump or other movements of the wild horse, the elbow can not be pulled out and buckled in, and even if the four corners shuttle, it is not allowed to lift the elbow. In pushing hands, the elbow is too lethal, so experts are often reluctant to hit each other with the elbow. If this elbow is propped up, if a rib is propped up, several ribs have to be broken, and even the lightest one has to vomit blood. Therefore, it is forbidden to use elbows when pushing hands. The elbow is even worse, even if it is hit on the other side's back, it can make the other side unbearable, let alone hit the key. Nowadays, the elbow problems of professional athletes and park morning exercisers are very serious, especially those who can't push hands to teach Tai Ji Chuan, and they don't know what the elbow is for.

Nine, wrist kung fu and fingertip kung fu

Practice Tai Ji Chuan's wrist sitting and finger exhibition, so that the shoulders, elbows and wrists become a consistent whole. If the shoulder sinks and the elbow falls, but the wrist does not sit, the strength of the arm cannot be a family, and the strength of the shoulder and elbow cannot be reliably guaranteed. As the two doors of the upper body, the arm must be a unified whole to be used freely. Shoulder, elbow and wrist are unified, and the power of finger exhibition cannot be exerted, so the problem of finger exhibition cannot be underestimated. Giving people away, letting people go, is at the forefront. You can't give people away without rolling your wrists (you can't do it without rolling your wrists) and moving your fingertips. Does it mean that the exhibition is not noticeable in the performance? When Tai Chi pushes hands, the fingertips should be like the pulse-taking of traditional Chinese medicine. As soon as they touch each other, they will clearly and clearly hear each other's strength and skills. Nowadays, professional athletes and park morning exercisers are either weak or invisible. What's more, people don't understand what it means to turn your hand into a singer's "orchid finger". Tai Chi means that it is too soft to work (weak) and too hard to work (stiff). It should be both soft and hard, that is, there is hard in soft and soft in hard.

Ten, the strength of the two arms

Tai Ji Chuan's practice is full of circular motion, which is called "Holding Yuan and Keeping One" by the martial artists of our ancestors. I have explained this "one" in my ear kung fu, and I emphasize here that this is the innate qi, and the innate qi is the true yang without thinking. Mr. Sun Lutang said: "Tai Chi ball is also an iron ball." . At present, many professional athletes, experts and professors in Tai Ji Chuan don't know that they can't do a good job even if they hold a circle. Observe their movements carefully, which one is not plain. When Mr. Sun Lao said Tai Chi ball, he didn't mean a ball without air, but a ball with enough air, which was round everywhere, leaving the other side nowhere to start. If you push with your hand, your arm is round, like a ball, so where will the other side start? The other party has no way to start, no defects. This is the effect that holding the ball should achieve. In terms of shoulders, the shoulders are rounded, and a fist can be accommodated under the armpit under the shoulders; On the waist, waist, such as axle, can be used everywhere; Back theory, the back is round, and the bow-like back is infinite; According to the crotch theory, lifting anus and wrapping crotch are round; In terms of legs, the back support legs (such as lunges) are rounded; On the one hand, the tiger's mouth is round; According to the theory of starting hand and falling hand, starting hand is an arc, and falling hand is also an arc. In jargon, it is "easy to start, easy to start." The so-called quiet, calm, that is, practitioners do not deliberately exert their strength, but let the master see that there is a hidden energy everywhere. Nowadays, professional athletes in Tai Ji Chuan have erratic hands, they can't see anything, they can't see the direction, they don't know where they fall, and their hands are weak and their feet are weak. Can this be called Tai Ji Chuan with excellent kung fu? A considerable number of people think that practicing Tai Ji Chuan means practicing casually, without any effort. This statement is ridiculous. If you practice in strict accordance with Tai Ji Chuan's norms, and don't hold your chest out, don't mention your abdomen, and don't pout your hips, it's a 24-style exercise, and most people's legs will tremble. Common Tai Ji Chuan contestants, whose waist can't move, or whose waist and limbs can't cooperate, hit with their arms and legs. Although the practice is slow, it is not Tai Ji Chuan. They can only say that they practice their long fists slowly, without the flavor of Tai Ji Chuan or the strength inside Tai Ji Chuan. Tai Chi breath and strength are more difficult to practice. Say soft, soft and hard; Say hard, hard and soft. Soft or not, hard or not. Without the guidance of the master, you can't practice Taiji strength and Taiji taste.

Eleven, chest kung fu

Tai Ji Chuan is very strict about her breasts. When the head falls, the elbow falls, the wrist sits and the fingers stretch, but the chest is straight, which destroys the whole mentioned above. Shoulders, elbows and wrists required above are all requirements of sinking strength, and once you hold your chest out, your qi will surge up and stop at your chest. Tai Chi Chuan requires the whole family to relax. If the air rises, it is impossible for the feet to relax. Only when the chest is slightly closed can qi fall into the abdomen. Slight contraction of the chest can also round the back and make the gas stick to the back. Tai Chi, Xingyiquan and Bagua all require chest reduction, and even western boxing requires chest reduction. Only by closing the chest can the strength of the shoulders be released forward, left and right. When standing upright, the strength is dismembered and blocked by the chest, and it cannot be allowed to go far. According to Tai Chi legend, if his spirit converges to the bone and sticks to his back, he must close his chest. Therefore, if you don't close your chest, you will not only be hindered by your efforts, but also be unable to sink into your abdomen. So both men and women must practice Tai Ji Chuan with their chests closed. Then it is easier for men to check their breasts, but how do women check them? Check whether the woman's chest is closed, mainly to see if the back is round. Grandfather said that he kept it in his chest, and some said that his chest was slightly closed and his heart was slightly closed, all according to what Laozi, the ancestor of Taoism, said: "A guilty conscience and a solid abdomen". So in my opinion, it's not Tai Chi to practice Tai Chi. Whoever can close his chest can practice Tai Ji Chuan correctly. Please see how many of us can really close our chests when practicing Tai Ji Chuan. Unfortunately, including those experts and professors, in paragraph 789, few people will accept breasts. If you can't close your chest, the upper body strength can't go down consistently, but it will be blocked by your chest and you will never be able to become a family.

Twelve, abdominal kung fu

To practice Tai Ji Chuan, what is required is the abdomen, and what is said is the abdomen. The people in the demonstration field are one inch and three inches below the navel. Qi sinks in the abdomen, showing that the abdomen is round and qi is abundant in the abdomen. Is it possible to say that you are overwhelmed by anger with your stomach? Lifting the abdomen, the abdomen is flat, indicating that the gas does not sink into the abdomen, and the gas does not sink into the abdomen, which is bound to swell up in the chest. Therefore, it is a taboo to practice Tai Ji Chuan. A Kung Fu Tai Ji Chuan teacher, his abdomen was frustrated, and he could bear being punched and kicked in the abdomen. When I was teaching Tai Chi, Xingyiquan and gossip in my forties, I was asked by unbelieving students to hit me in the stomach and kick me. If you want to learn Tai Chi, Xingyiquan and gossip in the future, you can also ask your coach, professor and teacher if they dare to be punched and kicked in the stomach. Those who have no kung fu dare not let you punch and kick. Tai Chi tuishou pays attention to full belly. Tai Chi pushers, such as Mr. Hao Jiajun, beat people with their stomachs, which is much better than ordinary people's hands. Often when he moves inward, he can knock people out of the room with a snap of his abdomen, and the power to release people from the abdomen by pushing and squeezing is higher than others.

Thirteen, waist kung fu

Waist and abdomen are connected together, why should we talk about them separately? Because our ancestors' martial artists talked more about the waist, I separated the waist and abdomen, in order to focus on the abdomen just now. Practicing Tai Ji Chuan is that the waist drives the limbs, and the waist is the master of the whole body. The ancestors said that the waist is like an axle. When practicing Tai Ji Chuan, your hands and feet twist around your waist, and your arms don't move much when your waist is still. Tai Chi master can use his waist reasonably, so his movements are often invisible to ordinary people. It should be noted that the waist rotates left and right, not swinging left and right, twisting the waist left and right. If it is swinging and twisting the waist, it is all wet. Therefore, when practicing Tai Ji Chuan, there is no movement, no quietness, no movement reflected in the waist, no quietness reflected in the heart and brain. Let's take the mane of the wild horse on the left as an example. Left foot on the ground, toes up, feet on the ground, hands slowly separated. On the surface, the hand is moving, but in fact, the waist is slowly rotating to the left. If the waist doesn't move, the movement stops. Another example is the cloud hand. On the surface, the hand is running left and right. In fact, the waist is turning left and right, but the wrist is turned when the waist turns left and right. If only the hand is running and the waist can't turn left and right, you can only say that you are a beginner in Tai Ji Chuan. Tai Ji Chuan athletes in ordinary competitions only hit with their arms and legs, but not with their waist. Actually, it's not practicing Tai Ji Chuan, it's a blind gesture. Pushers put more emphasis on waist skills. If you push hands with others, will it hurt your back? I have no time on my waist. I can't spin back and forth. Can I catch the other person pushing me? So I don't think practicing Tai Ji Chuan will drive your limbs with your waist, which means you won't practice Tai Ji Chuan; You can't release people with your waist when practicing Tai Chi, but you can't push them. It can be seen that the waist plays an important role in practicing Tai Ji Chuan and Tai Chi tuishou.

Fourteen, hip kung fu

Practicing Tai Ji Chuan is very strict about receiving buttocks. From the whole body, the buttocks occupy a very critical position. If you pout your hips, the strength of your whole body will be out of line at your hips, and you can't get together from top to bottom, so your whole body will be out of line everywhere. The part below the hip accounts for more than 60% of the body weight. If such a large part of the skills can't be practiced and used, can it still be regarded as a well-practiced boxing? If you pursed your ass, all your skills were dismembered by your ass, and you lost more than 60%, doesn't that mean that Jiangshan lost more than 60%? The remaining 40% can't be combined, and the upper body accounts for 30%. How much can two arms take up? 10%。 Can that hand be useful when it is placed on someone else? From a mechanical point of view, the hip tip is equivalent to an arrow, which determines the direction of upper body strength. When pouting, the arrow goes backwards and downwards, and the force goes backwards and downwards. Then the opponent pushes you back, isn't that helping the opponent beat himself? When the internal and external forces add up, ten out of ten will fall back. On the contrary, if you hold your hips tightly and the arrow goes forward, you can make the strength of your whole body become a whole, so that you can hold up and block the thrust of your opponent. As mentioned above, if the opponent shoulders, shoulders, belly lifts and hips pouts, the strength reflected in the hand is only 10%. Can he increase his whole body weight after closing his hips? The answer is definitely not. If you tuck your hips and attack your opponent with all your strength, plus the elasticity of your abdomen, you can easily throw your opponent out of the house. As mentioned earlier, the strength from the head to the waist is coordinated downwards, and the strength of the whole body can be relaxed to the feet when the hips are closed, so that the strength of the whole body is unified into one family and falls on the feet. Then when releasing people and giving them away, the strength of the whole body can be used reasonably, from heel to leg, to hip, to abdomen, to waist, to chest, to shoulder, to elbow, to wrist, to hand and to the whole body. Then please look at the professional athletes participating in the competition. They all squatted very low. I didn't know that they were very kung fu, but they were actually pouting, because they couldn't squat that low. So you're practicing Tai Ji Chuan, if you can't close your hips? No, I'm practicing long boxing. What difficulty has been added recently? It completely deviates from the purpose of Tai Ji Chuan, and it is not Tai Ji Chuan at all. Why is there a long fist to practice Tai Chi slowly? It is because the experts and professors who are in charge of major sports colleges and professional teams, paragraph 789, are all trained in long boxing, and the technical requirements of long boxing are to raise their faces, hold out their chests, tuck in their bellies, pout their hips and straighten their hands. Let them engage in Tai Ji Chuan, can only ask Tai Ji Chuan and Chang Quan to be equal. So now anyone who doesn't take part in the competition according to this style of long boxing and slow training won't get any points at all. Some people have to give up their principles in pursuit of fame and fortune. Some people don't know what Tai Chi is at all, but just follow it. The so-called Tai Chi Chuan, if you don't close your hips, you can only succeed for a while. Sooner or later, everyone will know that Tai Ji Chuan's style and taste is to practice Tai Ji Chuan with the top of the head, heavy shoulders, elbows down, wrists sitting, fingers extending, chest hugging, abdomen folding, anus lifting, and strength lifting. When practicing, your hands are light, your hands are calm, and you are soft and firm. At that time, people who practiced Changquan and Taiji slowly were ashamed. I firmly believe that one day, and this day will not be far away.

Fifteen, leg work

I have talked about piles, and here I talk about legs, mainly about lunges. As I said before, the problem of pursed buttocks, because the buttocks can not be folded, is reflected in lunges. So now, almost all professional athletes in Tai Ji Chuan are 100% waist-stretching, not to mention park morning exercisers. Tai Ji Chuan's lunge requirements are: gather the hips, make the hind legs bend naturally, and support the rear knees outward as far as possible, so that the knees are in line with the rear toes, and the front knees are not above the toes. Only meeting this requirement is Tai Ji Chuan's lunge, otherwise it is not Tai Ji Chuan's lunge.

Sixteen, foot kung fu

Practicing the new Yang style Tai Ji Chuan also has very strict requirements on the feet. Taiji Chuan, a sports commission system based on 88 styles, includes 24 styles, 32 styles, 48 styles, 42 styles and 66 styles. , is a new Yang-style' Tai Chi Chuan'. There are strict differences between Xinyang style and Lao Yang style in foot requirements. The new Yang style moves forward with the heel touching the ground first. Move your center of gravity forward and put your hands in place with your front feet. Lao Yang style is stepping on flat feet; The new Yang style forward step is to move forward first, the center of gravity moves backward, the front toes are tilted and the feet are on the ground. As the body moves forward, the front foot swings outward about 45 degrees, and then the back foot touches the ground. Lao Yang's style is to move the center of gravity in situ and then step up; The new Yang-style split kick method is to lift the legs directly to separate or kick them out. Lao Yang style is to draw an arc to separate or push out. No matter in the previous step or the latter step, the new Yang style is not allowed to lift the foot, but the foot moves back and forth through the ankle joint. After liberation, the routines compiled by the State Sports Commission are all Yang-style, mainly new. Nowadays, athletes can't tell the difference between the fresh box and the old box, but they want to think about the new and the old, and they have no orientation.

17. Mirror

The mirror is the mirror that my teacher, Gong Li, taught me to check whether Tai Ji Chuan's actions were correct when he taught us to practice simplifying Tai Ji Chuan in the late 1950s (location: Sports Hall of the Working People's Cultural Palace). The function of this mirror is to photograph one's own Tai Ji Chuan action and others' Tai Ji Chuan action at any time, so as to avoid deviation. Whoever practices Tai Ji Chuan and takes a picture with this mirror will immediately show his true colors. What is this mirror? Is the reduction method. The way to restore is to restore the action without making any adjustment. In this reduction method, all movements are reduced without any adjustment except squat movements and diving needles. For example, when you start to lean forward, you will recover without making any adjustments, and the ugly state of leaning forward will appear immediately; If the posture leans back without any adjustment, it will immediately show the ugliness of leaning back, holding out the chest and holding out the chest; If you start with one shoulder high and one shoulder low, you will immediately show an ugly posture with one shoulder high and one shoulder low, without any adjustment; If you start pouting, you will immediately show the ugly state of pouting and practicing boxing without any adjustment. Today, I will tell you about this mirror. You can look at me, yourself, your teachers, professional Tai Ji Chuan athletes and coaches, experts and professors, and the authorities in the seventh, eighth and ninth paragraphs with this mirror. No matter who is ugly when it is restored, it is a fake expert and a fake authority. Let's talk about it briefly today. I will discuss the function of this mirror in detail in the third and fourth parts in the future. I want those fake experts, fake professors, fake coaches and fake Tai Ji Chuan athletes to show their true colors in this mirror.

Eighteen. general survey

Today, the rules of Yang Xin and Tai Ji Chuan were introduced comprehensively. Based on my personal experience of practicing boxing for 58 years, this paper analyzes Tai Ji Chuan's requirements for opponents, including eyes, ears, nose, tongue, shoulders, elbows, wrists, fingers, chest, abdomen, buttocks, legs and feet, and refers to the books of Tai Ji Chuan and Daoism, and puts forward that Tai Ji Chuan is from Taoism and belongs to Taoism, not to any other sect. There is only one sect in Tai Ji Chuan, and that is the Wutang Sect of Taoism. In previous books, the relationship between master and apprentice before Zhang Sanfeng was unclear. I summarized the mentoring relationship of Zhang Sanfeng according to the information in my hand. In my article Introduction to Zhang Sanfeng, I gave a comprehensive introduction to Zhang Sanfeng, so I won't go into details here. I quoted the teacher's words and shouted "You ruined my Tai Ji Chuan", referring to the Tai Ji Chuan of the State Sports Commission system, which is mainly a new Yang style. The new Yang-style model is the teacher's father first, and then my teacher after liberation. Tai Ji Chuan fever at home and abroad now, just like Qigong fever in those days, has given many speculators opportunities to take advantage of loopholes to sell counterfeit drugs. I am a national fitness worker, but I can't be a Japanese-Pakistani Tai Ji Chuan. Since you are practicing Tai Ji Chuan, you should at least know and do the most basic rules of Tai Ji Chuan, such as overhead, shoulder sinking, elbow dropping, wrist sitting, finger spreading, chest hugging, abdomen tuck, hip folding and waist loosening, otherwise the effect will be greatly reduced even if it is just for fitness. I am even more opposed to selling fake Tai Chi to Taijitang and the land of emperors. It's a slow practice of long fists, but it's Tai Ji Chuan. I wrote "You Ruined My Tai Ji Chuan", one of the second books, which is aimed at fake Tai Chi, and this is my purpose.

Tai Ji Chuan's grandfathers have repeatedly reminded us that practicing Tai Ji Chuan is one step away, and the mistakes are thousands of miles away. The false Tai Chi of lifting face, shoulders, elbows, straight wrists, invisible fingers, chest-lifting, abdomen-tightening, hip-pouting and waist-pulling is different from the true Tai Chi of head, shoulders, elbows, wrist-sitting, finger-pointing, chest-lifting, hip-folding and waist-loosening, which is far from the truth, far from it, far from it, and has nothing in common at all, so there are more fallacies. Even if this kind of Tai Ji Chuan is practiced all over the country and all over the world, there is only one person who does not practice, and that is me. If this situation does not change, I will continue to write three or four times until all the fake Tai Chi dies.

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