Which set is more suitable for a 50-year-old to practice Tai Chi?

It is more appropriate to practice the 24-style simplification of Tai Ji Chuan or Yang's 85-style traditional routine. These two routines are good for exercise.

Precautions:

(1) Meditation, breathing naturally, that is, practicing boxing requires quiet and concentrated thinking, concentrating on guiding movements, breathing smoothly, deeply and naturally, and not holding your breath;

(2) Moderately comfortable, gentle and slow, that is, keeping the body relaxed and natural, impartial, flowing, gentle and even;

(3) The motion is arc-shaped and circular, that is, the motion should be arc-shaped and spiral, and the transformation of circular motion is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole;

(4) Coherence and coordination, with clear distinction between reality and reality, that is, actions should be continuous, the connection should be smooth, the reality and reality should be clear everywhere, and the center of gravity should remain stable;

⑤ Be light and calm, combining rigidity with softness, that is, every movement should be light and calm, not floating or stiff, soft outside and rigid inside, and the strength should be complete and elastic, and clumsy force should not be used.

Tai Ji Chuan's requirements for postures of various parts of the human body are: head-keep "empty collar and top strength", have the idea of hanging, don't sway, eyes should be naturally straight, mouth should be lightly closed, and tongue should touch the upper jaw; Neck-natural vertical, flexible rotation, not nervous; Shoulders-flat and relaxed, without hunchback, bending or stretching backwards; Elbow-naturally bends and sinks to prevent rigidity or rising; Heavy wrist "flat wrist", full of strength, not soft; Chest-slightly loose, not protruding or deliberately shrinking inward; Stretching your back is called "pulling your back" and you can't bow and camel; Waist-loose downward, flexible rotation, no bow forward or backward; Ridge-straight and upright, keep your figure straight and natural; Hip-slightly inward, not outward, called "sliding hip" and "converging hip"; Hip-relaxation is full of contraction, and the lower limbs are difficult to penetrate. Do not stand forward with a twist; Legs-stable and firm, with proper bending, slight rotation, smooth movement and relaxed knees, which can distinguish between true and false soles.

Fu Qingquan 85 Traditional Yang Tai Ji Chuan

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Wu Amin 24 Tai Ji Chuan

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