Walking is Tai Ji Chuan's basic footwork. Walk the catwalk, understand the spirit, and then practice boxing with half the effort. The way to walk the catwalk: 1, the whole body is relaxed and quiet. This is the key. If you don't relax, you will be upset. If you are restless, you won't realize yourself. 2. Move the whole body weight to the left leg and prepare the right foot. The process of moving should be slow, the right side of the body gradually weakens and the left side gradually becomes solid. 3. Lift your right leg. Feel the muscles of the right thigh and calf relax, the knees are lifted, and the right hip is relaxed. There seems to be a rope on my knee. Experience the relaxation of muscles and joints of the left foot. Although it is solid, it doesn't need a little force. The whole body weight falls on the left foot and the tail is adjusted. You can feel the emptiness of your left foot, the weight can be removed, and your left foot can be lightly inspired. 4. The left leg is slightly flexed, the waist and buttocks are relaxed and unfolded, the tail is slightly supported forward and upward, and the right leg is sent out. Step down. The right leg should be relaxed and the right foot should be almost parallel to the ground. Before your feet touch the ground, pick your toes lightly, land your heels lightly, and then keep your feet solid. When going down the steps, the abdomen is easy to get nervous, usually because the leg strength is insufficient. At this time, the center of gravity moves slightly from the left leg to the right with the descending steps, so it is not advisable to move back and forth. 6. Shift the center of gravity to the right leg. The right leg is completely loose, as loose as other people's legs. (Looseness should probably be like this. If you can't move other people's things, you won't care. Be careful to put it down, there is no concern, and they will naturally relax. This is my own method, welcome to learn from it), and the movement of the center of gravity depends entirely on the hind legs. Tail slightly upward and forward. Move until the calf is vertical to the ground or the calf is obtuse with the instep. There is a feeling of supporting all parties. 7. Step back. The right leg is a solid leg and the left leg is a closed leg. There seems to be a rope on the left knee. Relax your hips and gently retract your left leg. Beginners in Tai Ji Chuan, mainly walking, supplemented by boxing. Let's take the catwalk and practice boxing. The catwalk is divided into three stages: 1. Don't care too much when you start practicing, as long as you can take big steps. When I first started training, I was very vague about my figure. I can relax my tendons by striding as loosely as possible (I don't advocate leg press, but if I like leg press, I will press it after catwalking or boxing). You can feel the leg muscles in the process of walking, and you can slowly hear where the leg muscles are. Practice relaxing. 2. In a few months, after knowing your legs, you can experience the crotch in small steps and relax the crotch during stepping. Specific exercise: a step half a foot long. When you came out, you looked relaxed and completely empty. Your focus is on supporting your legs. Then listen to the subtle changes in your crotch and leg muscles, and slowly move your focus out. If the strength is 10, the front leg is 0, the rear leg 10, the center of gravity shifts, the rear leg is given a few points, and the front leg is collected a few points. The front legs remain loose all the time, even if they are dashed forward. When the center of gravity sinks, the front deficiency can be turned into the front reality, and the rear legs can be retracted. At this time, the hind legs are also useless, so drag them back to experience the relaxation of the hind legs. Relax your front legs as much as possible, even if they are solid legs. How often do you take a walk? It takes a long time to learn the subtle changes of every muscle and joint in a minute or more. When you are familiar with yourself, you will spend less natural time. You will find that small steps are n times more tiring than striding for months. Small steps are easy to relax, because they are loose and heavy. You can take another big step after you can feel the slight change of hip and leg muscles. At this time, it is necessary to keep the level of the hips and the impartiality of the spine, and understand the role of the tail in stepping and stepping. Tuolu Tuodantian: It's like there is a stool under your ass that you can sit on at any time, and you always sit on it. 4. Whether practicing boxing or catwalk, only by listening from the heart can we examine ourselves well, otherwise it is no different from doing exercises. My recent experience is that my face is too loose, and I don't want to use it to lift my eyelids, like half asleep and half awake. The real eyes ask the nose, the nose asks the mouth, and the mouth asks the heart, but this is just an external image. In fact, your mind is not on your nose, but on your own musculoskeletal joints. Frequently asked questions on catwalk: 1. One-legged support is easy to stand unsteadily when stepping or taking the next step: the upper body is not loose and the center of gravity is high. Relax and stand firm naturally. 2. After practicing for a while, the knees began to crackle: not only when walking on the catwalk, but also when some people walk or exercise on weekdays, but there is no pain. This is normal. People who make a lot of noise usually have tight knees. Some people can't squat or squat before, and their heels will tilt up. Since then, the flexibility of their legs has been improved to varying degrees. 3, it is not easy to sweat at ordinary times, even if it is summer or running, but the catwalk will sweat and fever if it takes less than ten steps: when practicing catwalk, only pay attention to the lower plate, the upper body is easy to relax because of negligence, and there are few obstacles to the circulation of qi. Keep exercising for 2 or 3 months 15 minutes a day, and people who were originally weak will also improve. 4. Before practicing the catwalk, I usually exercise, but how can I feel sore and weak after a few steps? Tai Ji Chuan's leg muscles are not the same as those used in daily life, and when the leg strength can't keep up on weekdays, other leg muscles and the upper body will rigidly cooperate, so the leg is not easy to eat hard. Walking the catwalk requires working with muscles, not relaxing with muscles, and even relaxing with muscles as much as possible. One leg supports the ground, and the weight of the whole body falls on one leg, that is, the weight of dozens of kilograms falls on one leg, which is of course tiring.