(1) Skilled routines and clear postures?

The so-called "routine" refers to Tai Ji Chuan's whole posture. The so-called "posture" refers to the action structure of each posture.

. Beginners are mainly skilled in routines and correct in direction. At the same time, pay due attention to the norms of posture. After a period of time

After time of practice, the routine has become proficient, so we must focus on the correct posture, so as to produce internal qi.

Give full play to the effects of fitness and martial arts. Now let's talk about the practice methods and matters needing attention at this stage from two aspects.

1. Move quietly, move quietly. When practicing Chen-style Tai Ji Chuan, we must calm down and eliminate everything.

Internal and external interference. Only in this way can it help to converge internal qi and stimulate surging. "On Boxing" said: "Save your strength, strengthen your foundation and cultivate your strength.

Recuperate. "The so-called' root' of raising roots is the root, that is, the kidney. Traditional Chinese medicine believes that "kidney is the foundation of congenital"

The "root", including Yuan Yin and Yuanyang, is the motive force of human life activities, that is to say, quietness is the root-raising.

Only when the consciousness is pure, can it contribute to the exuberance and collection of kidney qi, so that the five internal organs can be healthy, the internal qi can be filled, the spirit can nourish and the action can be vigorous.

2. Pay attention to your posture. When you start practicing Tai Ji Chuan, don't be too demanding or too hasty, just like learning to write.

Write horizontal, vertical, dot, hook and other strokes and combine them into squares. Beginners only need posture to practice boxing.

The head is naturally straight, upright and impartial. As long as you can do lunges, imaginary steps, open steps and

Take a step back and make it clear. As for the inevitable problems, such as shoulders and elbows, chest full of air, screaming.

Breathing, wheezing and trembling hands and feet are not suitable for further study. But the running direction, angle and sequence must be absolutely correct, and strive to be soft and generous.

Practice 10 times a day, and you can practice routines in two months. At this time, we should further consider the action requirements.

From beginning to end, one move and one potential correction. Try to slow down the movement as much as possible, which will help you understand the movement.

Right or wrong. Stick to 10 boxing every day and practice for another cycle, and you can pass this stage and enter the second stage.

(2) Adjust posture and relax.

The so-called "body posture" refers to the principle of requiring all parts of the body when practicing boxing. To adjust your posture, you must first

Try to relax. In order to loosen joints, stretch tendons and pull out bones, you can practice some movements, such as "King Kong Knife", "Hand Protection Boxing" and "Swing your feet and drop your fork", but try to relax and don't use clumsy strength.

The main problems in this stage of exercise are upright, horizontal inflation, shoulders and elbows. , resulting in these.

There are two main reasons for the problem: first, there is not enough understanding of the meaning of "relaxation"; Second, the supporting force of the leg is not

Feet, it's hard to relax. "On Boxing" said: "The body must be properly oriented. It is not as natural as the whole body. " namely

When it comes to routine posture exercises, the posture should be upright. There are two kinds of "right"

Meaning: First, it means that the trunk, limbs and head are in a straight position, that is, the body is impartial; The other is the body.

In the case of skew, maintain relative balance, such as pull-ups and pull-downs at the beginning. The so-called "relaxation" is

It is said that under the support of legs, all parts of the body naturally relax and sink into the abdomen. When I was a beginner, I asked these questions.

Due to the lack of understanding, attention and shallow skills, the above problems will inevitably occur. You can pass

Increase boxing practice times, lower posture, increase exercise, do some squats with one leg or both legs, and stand on piles.

Strive to overcome the above problems. At the same time, pay attention to relax hips, bend knees, round crotch and keep upright. Use leg strength

With the increase of volume and the relaxation of posture, the chest, back, ribs and diaphragm will naturally sink, the qi in the body will rise and fall harmoniously, breathing naturally, and the vital capacity will be enhanced, and its problems will be eliminated.

This stage needs to be practiced for 3 to 4 months. By then, the posture has been adjusted, and the posture has been basically correct. With the improvement of the quality of practice, there has been a feeling of internal qi activity.

(3) dredge meridians and activate internal qi.

Meridians are distributed all over the body, connected with viscera and muscle surface, communicating with the upper and lower surfaces of the human body, and regulating the body and the body.

The passage through which the internal gas runs. "Qi" is a subtle substance that constitutes and maintains human life activities, and it is extremely tiny.

Material particles, which are difficult to perceive intuitively, can only pass through people's sensory organs according to various changes of things.

Reflect its existence. The source of qi in human body: first, the essence of innate parents,

Second, Shui Gu's essence is materialized through diet, and the essence existing in human body passes through spleen, lung and kidney.

The physiological functions of zang-fu organs are combined. "On Boxing" said: "Qi is the foundation of life and the way of Qi.

If you can't pass, you can't be angry. He also said, "run my body with my own vitality" and "shape it with qi,

One breath. "It shows that Qi is an inherent primitive substance. Only when the meridians are unobstructed can Qi be instigated and dominated, thus achieving the effects of disease prevention, fitness and martial arts.

As mentioned earlier, in the late stage of "adjusting posture and relaxing the whole body", the body already has the feeling of internal gas flow.

Sleeping, but also interested in boxing. But this feeling is like waves, sometimes absent and sometimes hidden. A little later.

For a while, there was nothing. This is due to the poor flow of qi in the meridians, the unfavorable operation of qi-moving machine and the start of internal qi.

Reasons for inefficiency. Therefore, in this practice stage, we must pay attention to the guidance of thought. Under the command of brain consciousness,

Shape with intention, so that the internal gas is connected. If something goes wrong, you can adjust your posture by yourself, depending on your strength.

. Practice should be slow rather than fast. One stroke should be focused and lively. The appearance is as close to the inner spirit as possible.

Keep the same knowledge. After further practice for a period of time, the internal qi is naturally smooth and the stiffness is slow.

Slowly overcome it, and gradually achieve the whole body and continuity, and the internal qi will produce regular surge according to the requirements of boxing potential to achieve a breakthrough.

(4) Is the combination of shape and qi endless?

The so-called "shape" refers to the form, that is, the external expression of boxing action. "Qi" refers to the qi in the body. From medicine

From this perspective, "shape" and "qi" are unified, interdependent and mutually utilized. On Boxing says:

"with the heart, with the heart, converge to the bone." He also said, "If you transport your body with qi, you will follow it."

Every move is required, and every situation should pay attention to inhaling purposefully, transporting the body with qi, letting nature take its course and prompting the appearance. through

Repeatedly practice the combination of taxiing and qi, so that the internal qi runs around like a ring in the body for no reason. Try to do it,

The whole body is consistent, the inside and outside are integrated, and the shape is driven by internal qi. When you exercise, your whole body is moving, and when you are still, your whole body is moving.

Static, dynamic and static opening and closing, ups and downs, everything goes with the flow. In the process of practice, body and hand, inside and outside.

Part of it is not coordinated enough, and part of it will have contradictions, which will affect the infiltration of internal qi, thus making the spirit and

It is difficult to combine forms. For example, the speed of action, posture, position and angle are not mastered enough, so it is difficult to adapt.

Among them, in the practice of routine posture, there will be scattered phenomena such as slowness, quickness of hands and inconsistent eyes. No

Can be a family, coordinate actions. As the saying goes, "it is not good to hit the enemy if you can't hit your body;" Reaching out to your body will destroy the enemy like grass. "Explain the importance of combining form with qi and following the limbs with you.

In this stage of practice, we should pay attention to the combination of body and mind posture, that is, heart, mind, spirit,

Form, make the internal gas in one breath. At the same time, we should understand that the opening and closing of a certain part is the opening and closing of the whole body.

Local manifestations and general problems of the whole body can also be reflected from local reactions. Therefore, whenever the local posture is adjusted,

We must pay attention to the overall adjustment and achieve spiritual unity. The specific manifestations of this stage are: swollen skin, numb fingers, heavy heels, and a heavy feeling in Dantian.

(5) the whole body is consistent inside and outside?

The meaning of "the whole body follows, the inside and the outside are one" means that the whole body forms a complete movement system. Chen Changxing is here.

"Ten Essentials" said: "Tai Ji Chuan is ever-changing and indomitable. Although its momentum is different, its strength is unified.

. The so-called one, top-down, internal organs and bones, external skin and flesh, limbs connected.

First, break it but don't open it, hit it but don't leave it. Move up and down, follow, move up and down and guide,

Move up and down, there should be a reaction in the middle, move up and down in the middle, connect inside and outside, and need each other before and after. The so-called consistency.

Who, it's, it's! This passage expounds the overall performance of the whole body, which is consistent inside and outside and integrated in one breath.

At this stage, the whole body is consistent inside and outside, although the internal qi has been penetrated, it is very weak. When practicing boxing, pay a little attention.

Improper exercise (such as excessive fatigue or poor spirit) will affect the connection and operation of internal qi. the previous one

Stages, such as body, hands, internal and external contradictions, can be solved by adjusting posture, so that posture

Following it, the internal qi is interlinked. At this stage, it is not allowed to solve it by adjusting the posture. At this stage,

The whole body is required to follow, and the appearance is urged by internal qi. If you can't be angry, your appearance will be silent; When the gas arrives, the shape follows the gas.

Move it. With heart qi, with pneumatic body. Every movement, every trend, Qi is initiated by Tian Chan, which moves internal organs and bones and external muscles.

Hair on the skin, running all over the body, back to Tian Dan, circling around and turning around. The action is centered on the strength of wire winding.

It is controlled by internal qi, forming a complete movement system. "Silk-winding strength" originates from kidney and Tian Dan.

All over the body, everywhere, all the time, all over four bodies, infiltrating among hundreds of skeletons, reaching four tips.

Pass through the nine orifices, endlessly increase the internal force, and make the internal force converge on the bone. Stretching tendons and strengthening bones, circulating qi and blood, digesting diet, eliminating diseases and prolonging life all have the function of internal collaterals. "Winding silk to strengthen the body" is the essence of Chen Tai Ji Chuan.

In addition to practicing posture routines every day, you can also practice pushing hands to experience stickers.

Correct the correctness of the boxing action according to the strength of pressing. You can also practice the gun hammer several times a day.

Used to enhance endurance and explosiveness; Practice knives, guns, swords, sticks and other instruments to test the coordination of hands, eyes, body and steps. from

So that when practicing boxing, you can do it without thinking, without doubt, by surprise, combining inside and outside, and cooperating with the whole body. Master Tai Ji Chuan's requirements and action rules completely.

Through this stage of practice, I have the ability of self-correction, and I can get rid of the teacher's guidance and avoid detours.

Road. If we continue to study deeply, we can gradually enter the mysterious realm. Chen Xin said: "The reason is unknown, it is a teacher; road

I don't know, visiting a good friend; Clear the way, but still fail, plus all day's work, and then more than that, it will take a long time. "

(6) Consolidate the foundation and enrich the internal qi?

The so-called "consolidating the foundation and enriching the internal qi" is to further strengthen on the basis of the previous stage.

Stabilize the footwall and promote the enrichment and fullness of internal qi. "On Boxing" says: "Roots are solid and branches are glorious." Peggy

Roots are branches and leaves, and moistening things silently is spontaneous. "Practicing boxing is bacon's way to moisten things quietly. here

The "root" has its root meaning, that is, footwall. "On Boxing" said: "The footwall is stable and the upper limbs are smooth.

Natural and light. The "footwall" refers to the "legs" of the lower body, which are supported by the legs.

Support, based on two feet, hip strength round, natural and calm. On the other hand, the trend "fundamentally" refers to vitality. Yuan dynasty (1206- 1368)

When the kidney and kidney are full of qi, the gas reservoir is full, which is "fundamental consolidation". The so-called "moistening its source" refers to the root.

This is the source. The primordial qi is the foundation of all qi, which is rooted in the kidney, connected with Tian Chan, and endowed with innate qi, also known as the innate foundation.

The roots of internal organs. The kidney stores Yuan Yin and Yuanyang, Yuan Yin nourishes the yin of the five internal organs, and Yuanyang nourishes the yang of the five internal organs.

Yang Can is nourished by warmth and yin, so it is full of vitality, which in turn helps to invigorate the kidney and fill the abdomen. This mutual benefit is repeated, so that the roots are solid and the sources are smooth.

After the above stages, the whole body has formed a complete movement system when practicing boxing. But with breathing,

Inappropriate, natural and delicate. In the first to fourth stages, due to the rigidity and disharmony of posture and internal qi,

If the shapes are not combined, it is impossible to ask the movements to cooperate with breathing. The fifth stage, although the whole body follows,

Internal and external combination is consistent, but when the action is accelerated, changed quickly or alternated, it is difficult to match the action and breathing.

Close. At this stage of practice, with the improvement of boxing quality, movements and breathing must be closely coordinated.

In particular, it is necessary to point out that the form of abdominal breathing at this stage is just the opposite of medical abdominal breathing, that is, to do it.

Breathe backwards. Under normal physiological conditions, people's breathing patterns and processes are composed of lungs, pleura and ribs.

Internal and external muscles, diaphragm, etc. The main manifestations are chest breathing and abdominal muscle coordination.

Finish next. When the chest organ is diseased, abdominal breathing is compensated because of limited chest breathing.

Increase and strengthen. The action of abdominal breathing is as follows: when inhaling, the diaphragm contracts, the abdominal organs move down, and the abdomen

The internal pressure rises and the abdomen protrudes outward; When exhaling, the diaphragm relaxes, abdominal organs move up and return, and the abdominal wall converges.

"Abdominal reverse breathing" in Tai Ji Chuan is just the opposite of the above situation. Characterized by inhalation and abdominal adduction,

The diaphragm rises, the qi in the abdomen rises from the lower abdomen, the stomach naturally bulges, the thorax naturally expands, and the vital capacity increases;

When exhaling, the lower abdomen protrudes, the diaphragm descends, the internal qi sinks into the abdomen, and the stomach and chest naturally calm down. Because of the waist

The combination of kidney transformation, pneumatosis and internalization in Dantian is consistent. The coordination of breathing when you are energetic is accomplished through a short breath and a cry.

After breathing is coordinated, in addition to normal routine exercises, some auxiliary exercises should be practiced. Practice station

Pile, just use big horse stance, lunge and ding step, stick to it for 20 minutes before and after boxing practice, practice steady pile step and shout.

Breathe, develop strength and endurance; Practice shaking the pole, using ash with a diameter of 6-8 cm and a length of 3 m.

The wooden pole is shaken 100 times a day to block, take and tie. In addition, it is necessary to practice the single potential strength in boxing separately, so as to increase the power storage under the condition of solid foundation and abundant internal gas.

(7) Sensitive touch?

This stage is mainly to practice the whole body ethereal and the sensitivity of the body skin and limbs, that is, to receive information transmission.

Pressure reflex to take action. People who practice Tai Ji Chuan have this kind of stress reflex with the deepening of kung fu.

This process is also constantly strengthened until the information transmission is like lightning and the stress reflex is like thunder. Reflex activity of human body

Reflex arc consists of five basic parts: receptor, afferent nerve, nerve center and efferent nerve.

Meridian and effector. Simply put, the reflex process is carried out by certain stimuli and certain receptors.

Acceptance, receptor excitement, excitement is transmitted to the nerve center in the form of nerve impulses.

Through the analysis of the nerve center, comprehensive activities produce excitement. Excitement works through specific efferent nerves.

Equipment. This stage is mainly to practice strengthening and speeding up this reflection process. To practice this kind of kung fu well, we must enrich it.

Internal qi is dominant, so that it fills the abdomen, permeates the whole body, reaches the internal viscera and meridians, and reaches the external skin.

Hair and all parts of the body are charged, and the sense of touch is extremely sensitive. Only when fighting can we do it: "emergency is emergency, and slow is slow." "Step by step, he moved first and then ran first." .

At this stage, we should practice routines and auxiliary skills in accordance with the previous paragraph, and also practice pushing hands diligently. Actually,

Exercise listening and energy, and combine strength up and down. When practicing boxing, the work should be inward and the qi should be outward.

It also celebrates inward contraction and contraction. That is, the practice method from big circle to middle circle. fist

Racing practice should be slow, soft and smooth. Chen Fuyuan said: "Learning time is slow, and it is not dementia, but learning."

After fast, fast can not be confused; Fast and then slow, for softness and softness, softness is just right in it, for rigidity and softness. "

This exercise is the "fast first, then slow down" stage. As time goes by, you can be as quiet as a mountain and as anxious as lightning.

. Just like archery, slowly pull the bowstring to open the full moon, take the bow back, loosen the bowstring, and let the arrow shoot with great strength and speed.

In the later stage of this stage, we can do it: look like a cat catching a mouse, move like an eagle flying, be light and vigorous, be very sensitive in conscious response and skin and limb touch, exercise is unintentional, and inspiration is unconsciously generated.

(8) the situation of giving up the opportunity?

"Getting an opportunity" means taking advantage of the most suitable opportunity. "Gaining power" means getting a situation that others will emulate. "Have given up.

"From people" means giving up yourself to obey others, making peace with others and not resisting. The other side controls me.

Hand (tip), I use elbow and shoulder to solve; Control elbows and shoulders, I use my chest and waist to resolve; Control your chest and waist, I

Use crotch strength and arms to solve it. Chen Xin wrote in the trend of "Single Whip": "Hit the head and tail to move the mind, and hit the tail."

The first stroke is connected with the pulse, and the middle stroke is buckled like a bow from beginning to end. "Illustrated to the whole body.

With the change of storage and development stage, giving up comes with it and disappears with it. The so-called "hitting people with a lever" or "four or two strokes",

It uses mechanical principles such as lever, pulley, centrifugal force, centripetal force and friction force. Let the other person's strength be added to the other person and knock the other person down with my small strength.

This stage is from the middle circle to the small circle. "On Boxing" said: "If you want to practice boxing well, unless the circle is small."

When practicing at this stage, you are required to look relaxed, natural and generous. The inner strength is like running water, continuous and discontinuous.

Rest. When giving, the strength is changed from the inside, which is difficult for ordinary people to see. The performance of these internal skills in the body is like a hot air.

Flowing in the abdomen, under the guidance of consciousness, from the root to the tip; From the inside out, it constantly spreads to the whole body.

I feel puffy skin, numb fingers, heavy heels, hanging fist top, heavy abdomen and burning bladder all the time. When you have the opportunity to gain momentum against the enemy, you should give up others and take the people you get as the standard, and it is best not to look at the shape.

(9) It explodes as easily as gunpowder?

"Like gunpowder, you will be ready to move" is a form of martial arts in the stage of being full of internal qi. This passage is a biography of Tai Chi.

In the basic stage of success, Kung Fu has basically achieved the combination of rigidity and softness, and the whole body skin is full of internal qi, which has a strong Big bounce force. As long as the strength of the other side is put on me, it is like gunpowder burning at the sight of fire.

With this level of kung fu, Zhou Feng has become a mixed circle, just like Tai Chi. The same is true.

The polar circle is based on essence and thick gas, powered by vigorous functional gas, and connected by the twelve meridians.

Outside, under the influence of surging spirits, all the forces of the field cannot be imposed on themselves. Not only can't you confuse this.

The round Tai Chi was completely destroyed, but it rebounded strongly because of the infinite power of Tai Chi's internal qi.

Function, so that attackers get the opposite effect. It's like playing an inflatable ball. The harder you hit,

The higher it jumps. The other is the spherical smooth movement of Tai Chi mixed circle. When an external force touches his body, he will

It will be like a spinning ball, causing it to fail. For example, when Chen Fake taught boxing in Beijing, his disciples told one story after another.

Teacher Chen has a crossbow on his back. One day, Falk Palace was curious about several people.

Disciple said cheerfully, "Come on, just touch it." Said the side wall, let two powerful ACTS.

The brothers held their backs separately, only to hear a "ha" and sent them more than 2 meters away. Hair science is noble.

Stand still, step still. Then he told his disciples to beat him, and they not only didn't touch him, but

Moreover, he sent his apprentice more than 3 meters away without moving his feet. This shows that if Tai Chi is full of anger, it can be "I don't know where to play."

In this stage of practice, in addition to maintaining proper exercise, it is mainly to cultivate elements, Chen Xin said.

The heart is the master of the whole body and the kidney is the foundation of life. It is necessary to have a pure heart and no desire, and to repair it without any harm. root

This is solid, with brilliant foliage. Anything can be done, and it is very important. The so-called "abstinence" and "repairing its roots",

"No injury" and so on all indicate that at this stage, more attention should be paid to: peace of mind, peace of mind and accuracy. Only Paige can cultivate.

Insufficient, can't cut. Su Wengu's Theory of Naivety said: "I hope for nothingness, and my true spirit will follow;" Mentally, it is always safe to get sick. With leisure and less desire, peace of mind without fear ... "

(10) The change is unpredictable?

"Nothing can be changed, ghosts and gods are unpredictable" means that boxing has reached a state of perfection. transport

It is difficult to see the dynamic changes and the performance of martial arts, and it is also difficult to measure. Broad and profound are among them. People don't know me, I know people alone.

At this stage of practicing boxing, kung fu is mature, superb and mysterious. All gestures can be equated with yin and yang.

Balance, support from all sides; Internal qi has reached the outside of the skin, and the external force does not touch the skin and limbs, but it triggers.

Just feel it, and then the power comes out, and the power is endless. Chen Xin has a poem praising the cloud: "God is silent, ugly and angry."

Empty spirit is like confusion, single-minded, everything hides five aggregates, and silence is folly. Who knew that yin and yang were combined in this body?

No matter how hard it is for him to get close to people from all directions, even if he is brave, he will suddenly invade, tilt and fall, making it impossible to prevent.

Besides, it's hard for God to get in. If you stand on a round stone, it is really steep, and regret will inevitably fall. Is there any other way? As long as kung fu is pure. It's all about opening and closing, sweeping the army.

Source: China Taiji Forum