Tai Ji Chuan, a national intangible cultural heritage, is a kind of traditional boxing in China, which combines rigidity with softness. It takes Taiji and the dialectical thought of Yin and Yang in China's traditional Confucianism and Taoism as the core concept, and integrates many functions such as nourishing and nourishing, strengthening the body, fighting and fighting, combining the changes of Yin and Yang and five elements, meridians of traditional Chinese medicine, ancient guidance, breathing and so on. The following are the schools I carefully arranged in the biography of Taiji, hoping to help you.

How many schools are there in Tai Chi?

There are many schools in Tai Ji Chuan, including Chen, Yang, Sun, Wu, Wu, Wudang and Zhaobao. The most common saying was invented by Zhang Sanfeng. Zhang Sanfeng and Tai Ji Chuan should refer to the Thirteen Styles of Taiji, which is the first generation of boxing handed down from family, and also the Tai Ji Chuan method initiated by Sanfeng. The present Tai Ji Chuan method of Wudang Sanfeng does not refer to the simple Tai Ji Chuan routine, but a complete Tai Ji Chuan system consisting of three different levels of boxing and achievement methods, namely, Wuji, Taiji and Liang Yi, from the outside to the inside, from the dynamic to the static, from the primary to the advanced, combining the dynamic with the static, and practicing both inside and outside.

Introduction of Tai Ji Chuan Schools

1, Wudang Taiji Biography

Although scholars acknowledge that Tai Ji Chuan has nothing to do with wudang zhang sanfeng, Wudang Tai Ji Chuan does exist. Wudang Taiji biography pays attention to "a place where you can punch and lie down cows". Basically, two meters of Fiona Fang is enough to show. Besides spiral winding, there are other contents of Jiugong Bagua, the connotation of which is not quite the same as that of the popular Tai Ji Chuan. The key to Wudang Taiji biography is: Boxing follows the mood, it is long and magnificent, and everything is contained in the heart. Wudang Tai Chi Chuan braked suddenly with softness as quietness, and the latecomers came from behind, and they could dial four or two catties. Not only can you keep fit, but you can also defend yourself. Wudang Taiji Chuan combines the qigong skills of Dao coach to refine qi, transform qi, nourish spirit and nourish qi, enlightening people's wisdom and energy, and prolonging life. It is the supreme boxing that integrates martial arts and health preservation. Tai Ji Chuan's practice process can be divided into three stages: first, practicing body shape, then practicing qi, and finally practicing spirit. Its internal achievements mainly include: breathing guidance, external gas recovery and compensation, and mixed pile standing. Its movements are mainly collapse, squeezing, pressing, picking, walking, elbow and leaning, which are continuous and flowing in application. The exercise of Taiji Chuan requires that the spirit should be quiet, the chest should be lifted and the back pulled, the shoulders and elbows should sink, and the movements should be stretched, so that the spirit and body can be wonderful. Wudang Tai Ji Chuan is a treasure of both internal and external cultivation and the source of human life.

2. Introduction to Chen Taiji's biography

Chen-style Tai Ji Chuan can be divided into old and new. The old frame was created by Chen, a native of Chenjiagou, wen county, Henan Province in the early Qing Dynasty. There are seven routines in the old Chen-style Tai Ji Chuan frame * * *, and now only the first and second paths (cannon beating) are circulated. During the reign of Daoguang Xianfeng, Chen Youben, a disciple of Chen Wuchuan, removed some difficult movements from the old framework and compiled a new Chen-style Tai Ji Chuan. His disciple Chen Qingping created another set of boxing methods-"Zhao Jiabao" on the basis of the boxing methods handed down from Chen You. There is no essential difference between Chen's old boxing and his new boxing. The main difference is that the circle of the old fist is relatively large, and the circle of the new fist is relatively small. Therefore, Chen Jiagou also called the old fist "big round fist" and the new fist "small round fist".

Although Chen Tai Ji Chuan can be divided into a small frame and a large frame, its movement characteristics are basically the same: emotional movement inside and spiral winding movement outside. It is emphasized that under the auspices of consciousness, the head sinks, the body and limbs are elongated, the upper limbs are rotated by rotating the waist and spine, and the lower limbs are rotated by rotating the hips and ankles, so that the limbs are intertwined in the positive and negative directions, and the internal and external integration is promoted throughout. Chen taiji's pass is fast and slow. Generally speaking, he is quick when he is motivated and transformed, and slow when he is in transition. Chen taiji's biography is just and soft. Generally speaking, the end of the movement is rigid and the process is flexible.

In the interdependence and mutual transformation of contradictions such as speed, rigidity, opening and closing, straightness, etc., the whole set of movements are continuously connected and achieved in one go.

3. Biography of Yang Taiji

Yang Qiankui (1799- 187 1) is a native of Yongnian, Hebei. Chen of Chenjiagou opened a Chinese medicine shop in Yongnian, and Yang sold himself to the pharmacy as an apprentice because of his poor family. Later, Chen took Yang back to Chenjiagou to do some chores. Chen Changxing, the 14th generation descendant of the Chen family, set up a martial arts school in Chen Jiazhong to teach future generations to practice boxing and dance. Chen Changxing saw that Yang was smart, hardworking, honest and fond of boxing. After consulting with Chen, he was accepted as a disciple and taught to Tai Ji Chuan. Yang practices boxing very hard, and when he is tired at night, he takes a nap on the bench. This kind of bench is very narrow and will fall down soon. After waking up, it will continue to practice. Seven years, practicing boxing. With the consent of the teacher and master, he packed his papers and left Chenjiagou (and then went to Chenjiagou twice).

After Yang Lu returned to China, he was recommended by his relatives and friends to teach boxing in Beijing and defeated many famous boxers. Later, I went to the Qing Palace to teach boxing. Because all boxing practitioners are aristocratic children, in order to meet the needs of their delicate physique, he made some changes to Chen Taiji's routine, such as winding silk and jumping, so that his posture was simplified, his movements were soft and he did not jump vertically. Later, it was modified by Sun Chengfu and became a popular Yang-style Tai Ji Chuan. It is characterized by stretching, smooth movements and soft posture. Look for a needle in the wool. Yang Chengfu (1883~ 1936), who wrote Usage of Tai Ji Chuan and Usage of Tai Ji Chuan's Body, was a famous master of Tai Ji Chuan in Yang Tai.

4. Wutai Jichuan

When Yang Luyu taught boxing in the Qing Dynasty, Manchu people learned from him, and later from Yang Banhou (1837~ 1892). Quanyou passed on his son to future generations, and was later named Wu from Han Dynasty. Wu (1870~ 1942), the boxing frame is famous for its softness, and the pusher never forgets to move, forming the characteristics of moderate size and combining rigidity with softness. Wu once opened a boxing club in Shanghai to train students, and became a modern popular Wu-style Tai Ji Chuan, known for its softness.

5. Wu Tai Ji Chuan

Wu Yuxiang (18 12~ 1880), a native of Yongnian, Hebei Province, studied acrobatics with his hometown Yang Lu in his early years. Later, I came to Chenjiagou and asked for Changxing Bus Boxing. Because of his age (more than 80 years old), he no longer passes boxing. His son is an escort in Shandong. Although he is not around, he is eager to learn. The boxing frame is small and compact, and it is a branch of Chen Xiao Boxing School. Wu Yuxiang studied boxing very hard and devoted himself to practice. On the basis of Yang Dajia and Chen Xiaojia, it evolved into the present martial arts Tai Ji Chuan.

Later, the sons of Li Yishe (1832~ 1892), Li Zaichuan Hao Weizhen (1849~ 1920) and Hao Chuanqi were all as young as the moon. Yueru took teaching as his profession, and Tai Ji Chuan, a martial art, began to spread abroad. It is characterized by light movements, agile footwork and compactness.

6. biography of sun taiji

Sun Lutang (1860~ 1930) was born in Wanxian County, Hebei Province. Learn form and meaning first, master meaning and reason, and learn gossip at the same time. He is the author of Xingyiquan and Zhen Fan Boxing. Sun Lutang, a "living monkey", has a good reputation in Beijing. After learning from Hao Weizhen and Tai Ji Chuan, he integrated form, meaning, gossip and Tai Ji Chuan to form a Sun-style Tai Ji Chuan, which is full of vigor and unique features.

7. Harmonious Tai Ji Chuan

Harmonious Tai Ji Chuan is one of the traditional Tai Ji Chuan schools in China. It originated from Taiji Chuan Jiahe Zhaoyuan (1810-1890) in Zhaobao Town, wen county, Henan Province in the late Qing Dynasty, and was also called Zhaobao Taiji Chuan because of its geographical location.

Based on the theory of Yijing and in the form of its logic, Taiji Chuan moves around in circles, so that the whole body can live naturally in the circle without stress.

Harmonious Tai Ji Chuan emphasizes the principle of law and nature, and it is natural everywhere, forming the characteristics of lightness, agility and fluency.

He Zhaoyuan was born in a family of traditional Chinese medicine and studied literature and medicine since childhood. 1825, studied martial arts with Chen Qingping, a boxer in this town. Later, he worked in Beijing and was awarded Wu Xinlang. Under the influence of Li, a master of Neo-Confucianism, he carried out major reforms in Tai Ji Chuan. In particular, Tai Ji Chuan's theory has made great progress. Under the guidance of Neo-Confucianism, Taoism and medical theory, the boxing frame is standardized, so that theory and practice can be perfectly combined. A set of agent framework, namely harmonious Tai Ji Chuan, is created, which is consistent in body and function and combines technology with theory.

There are 72 traditional harmony styles in Taiji Zhuan, all of which are based on the theory of Yijing. Like its shape (circle), take its meaning (yin and yang five lines of gossip) and use its reason (yin and yang changes, five elements generate grams, and heaven and man are one). The principle of light spirit and round life, flexibility and rigidity, promotes the coordination of the whole body, flexibility and flexibility. Using the method of yin and yang changes, different parts of the body are divided and combined to form ever-changing techniques and techniques. Formed the characteristics of Tai Ji Chuan's attack and defense, slippery as fish, sticky as glue, soft as cotton and hard as steel.

In boxing practice, the dynamic balance of Yin and Yang, which is characterized by excess of exterior and interior, integration of interior and exterior, and combination of rigidity and softness, promotes the internal balance of Yin and Yang of qi and blood, viscera and meridians, and maintains the normal physiological function and healthy physique of human body, thus achieving the purposes of fitness, treatment and health preservation.

8. Simplify Tai Ji Chuan.

The State Sports Commission takes Yang-style Tai Ji Chuan as the main style, supplemented by Tai Ji Chuan movements of other schools, and creates routines to simplify Tai Ji Chuan's 24-trend, 48-trend and 88-trend. Ms. Kan Guixiang of Beijing Institute of Physical Education compiled Chen's simplified 36-potential Tai Ji Chuan on the basis of Chen's old Tai Ji Chuan, and the coach of Henan Wushu Hall rearranged Chen's 38-potential Tai Ji Chuan on the basis of Chen's old Tai Ji Chuan and new Tai Ji Chuan.

Characteristics of Wushu

Theoretical characteristics

Characteristics of boxing theory

Tai Ji Chuan is a kind of boxing, which conforms to boxing theory and has the characteristics of aggression and skill. The theory of boxing here means that Tai Ji Chuan's movements are in accordance with the laws of attack and defense, which is significant and can produce certain attack and defense efficiency. This is one of the basic differences between Tai Ji Chuan's movements and gymnastics, dancing and guiding.

Philosophical characteristics

Infiltrated by traditional philosophy, Tai Ji Chuan is full of philosophy and dialectical thoughts. From a philosophical point of view, Tai Ji Chuan is called "Zhequan", not only because Tai Ji Chuan's title has a strong philosophical meaning, but also because Tai Ji Chuan's action essentials contain profound philosophical meaning, and also because the traditional philosophical thoughts have penetrated into Tai Ji Chuan in an all-round way, forming a unique sports thought, special technical requirements and outstanding value functions.

Medical characteristics

Tai Ji Chuan absorbed the theories of meridians, acupoints, qi and blood, guidance, and hidden images in traditional medicine, which was in line with medical principles and had fitness.

Basic criteria for judging Tai Ji Chuan.

From a technical point of view, there are at least three basic characteristics:

The first is the special attack. Tai Ji Chuan is a fist, not a drill, not a dance. So although he does not advocate martial arts, he can use martial arts, and this kind of martial arts is different from some martial arts. He attaches great importance to "combining rigidity with softness" and stresses "attachment to others" and "self-sacrifice", which is a very high-level martial arts.

Secondly, outstanding philosophy. There are profound philosophies from the emergence of Tai Ji Chuan to the specific movements, which have risen to the level of rational guidance and merged into specific action forms, such as the dialectical philosophy of Yin and Yang, specifically to the reality, opening and closing, movement and so on in boxing. Some people even say that knowing the difference between yin and reality is Tai Ji Chuan, so every movement should take this as the guiding principle, which is more prominent than other movements in theory and overall degree.

The third feature is obvious fitness. In terms of fitness, Tai Ji Chuan's series of technical requirements are rooted in traditional medicine, conform to modern science, and show obvious fitness. As the boxing theory says, "Ask what it means, and you will live longer", and a large number of modern scientific experiments are just explaining this point.

In a word, it is considered to be Tai Ji Chuan with special attack and defense, outstanding philosophy and obvious fitness, and meets the technical requirements of Tai Ji Chuan series. We can focus on different practice purposes, but as a complete technical requirement of Tai Ji Chuan, the best practice effect should be the organic unity of the three.

technical characteristics

Tai Ji Chuan technique refers to the method to complete Tai Ji Chuan's movements comprehensively, reasonably and effectively. Rationality here refers to the combination of traditional principles such as philosophy, boxing and medicine with modern sciences such as physiology, psychology and biomechanics. Give full play to the physical and mental potential of the body effectively, and get the maximum fitness and martial arts effect with the least effort. According to Tai Ji Chuan's action state and action elements, it can be divided into static (negative) posture technique and dynamic (positive) action technique.

* * * Same function

From the technical essence of Tai Ji Chuan, Tai Ji Chuan is a kind of boxing with multiple functions such as fighting and fitness, and its core is strength. From the point of view of sports performance, a kind of boxing that is soft and slow and emphasizes internal strength is a boxing that absorbs various boxing methods, combines ancient techniques of guiding qi and breathing, and uses meridians and yin and yang.

major feature

Although various Tai Ji Chuan are different in strength, speed, structure and number of movements. As Tai Ji Chuan, they also have the characteristics of * * *, and like * * *, they abide by the sports principles.

1, core principle of strength

Strength refers to a comprehensive quality unique to Tai Ji Chuan. It is a kind of strength quality based on joint looseness, ligament tendon elongation and moderate muscle exertion, which is produced through the domination of brain consciousness. This force is extremely flexible and changeable, and can change with the strength, direction, direction and speed of the enemy.

2. Opposing principles.

Looking at Tai Ji Chuan's technical requirements for body shape, we can find that it actually exerts opposite forces on different parts of the body in different directions, such as up and down, front and back, left and right, inside and outside, so as to lengthen the limbs and support the eight sides of the body, resulting in Tai Ji Chuan force, which is called the whole body elastic force in traditional Tai Ji Chuan, so as to achieve the purpose of attacking fitness. This is because muscles are malleable, elastic and sticky.

3. The principle of moving.

Taiji preach the theory of "moving without moving" Tai Ji Chuan compared heaven and earth to a big universe, the human body is a small universe, and the body of artificial Tai Chi can't move. This movement is a coordinated movement of the whole body under the control of consciousness, including internal organs, body surface and limbs. Therefore, Tai Ji Chuan's movement requires the whole body to move as much as possible, from the mind to the limbs and even all parts, which are highly coordinated fine movements, not local movements or disorderly movements. This should be to master the principle of "following the movement" and focus on finding the central link of human movement, and use it to guide the movement of all joints of the warehouse to follow the movement.

4, the principle of continuity

This is mainly about the transmission process of strength. According to the theory of boxing, "the force starts from the heel, mainly from the waist, shaped in the fingers and distributed in the back", "its root is in the foot, originated from the legs, mainly in the waist and shaped in the fingers; From feet to legs and waist, it must be complete ". It requires the whole body to relax one by one, one to the end, one to the whole body and one to the whole body, in which the waist is dominant and the waist is the hub from one to another, which is equivalent to a transit station and the position of the largest joint of the human body, which conforms to the principle that large joints drive small joints in sports biomechanics. Therefore, Tai Ji Chuan also highlighted the leading role of the waist, emphasizing the technical requirements that the source moves from the waist and keeps moving.

5, the principle of consistency

Companion refers to the consistency in Tai Ji Chuan, such as lifting the knee to pick the palm, lifting the knee to pick the palm to attract each other, and following up and down. On the one hand, it refers to the correspondence of joint positions in appearance, such as hands and feet, elbows and knees, shoulders and hips, etc. On the other hand, it refers to the combination of intentional forces such as hands, feet, body and strength to produce resultant force. Yang's knee-hugging step is a push hand, which is consistent with the body.

6, the principle of combining Yin and Yang

This is a universal law. Tai Chi is inseparable from Yin and Yang. Boxing is characterized by up and down, inside and outside, size, reality, opening and closing, rigidity, speed and so on. Some people call it "Tai Chi", which is a dialectical movement produced by substances inside the human body; Taiji and boxing, that is, the dialectical unity of inner shape and outer shape. " Therefore, Tai Ji Chuan is a dialectical movement of the body. On the one hand, we should separate Yin from Yang; on the other hand, there is Yang in Yin and Yin in Yang, but they are inseparable. In the end, it is a relationship of mutual assistance, gradual change, transformation and complementarity. For example, the "white crane with bright wings" raised its hand, but it sank, with its head led and its elbows drooping. The "left weight" mentioned in boxing theory,

Overall characteristics

Tai Ji Chuan has a unique style and distinctive features in attack and defense. It requires static braking, combining rigidity and softness, avoiding reality and being empty, leveraging strength, and advocating that everything should be carried out objectively, coexist with others, and be dull. "He doesn't move, he moves first" and "the latecomers come from the top", which leads to the weightlessness and failure of the other party, or disperses the other party's strength, takes advantage of it and fights back with all his strength. Tai Ji Chuan's principle of attack and defense is embodied in the training of pushing hands and routine movements, which can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in the training of attack and defense fighting.

Tai Ji Chuan's attack and defense methods all follow the principle of Yin and Yang, and the main attack and defense process is "induced compound development". In Wushu, we can perceive the strength and direction of the opponent's coming force by listening, and "change the way with the trend" to induce the future force and then exert it.

Tai Ji Chuan's eight forces: flexion (for resolving or Qi Xin's concerted attack), sliding (for taking advantage of backward attraction), squeezing (footwall bending), pressing (footwall bending, or anti-joint grip) and pulling (combining the opponent's strength with force or grip). Its characteristics are: "there is rigidity in softness, waiting for action, straightness in circle, strength in small, and strength in weak".

comprehensiveness

Tai Ji Chuan is a comprehensive systematic project, and it is a comprehensive subject with the characteristics of China traditional culture. It involves the problems of man and society, man and nature, and the human body itself, including classical literature, physics, health preservation, medicine, martial arts, physiology, psychology, sports biomechanics, etc. , which embodies the world outlook, outlook on life, morality, outlook on life and competition of oriental literature.

adaptability

Tai Ji Chuan's movements are soft and slow, and the boxing style is not difficult to learn. Moreover, the height of posture and the amount of exercise can be different according to the individual's physique, which can meet the needs of different ages and constitutions. It is not a patent for the elderly and the weak. Whether it is theoretical research or personal practice, whether it is to improve one's technology and skills, or to prolong one's life and preserve one's health, one can participate in Tai Ji Chuan and gain one's own needs from it.

safe

Tai Ji Chuan's relaxed and supple movement features smooth movements and no exertion, which can not only eliminate the original rigidity of boxing practitioners, but also avoid the injury of muscles, joints, ligaments and other organs. It can not only change people's habit and instinct of exertion, but also avoid the possibility of chest tightness, tension and qi and blood obstruction caused by improper exertion and breathing.

Key points of practice

Boxing classics

Thirteen potential songs: Wang Zongyue, the mountain power in Wanli period of Ming Dynasty.

A long fist, a thirteen potential. Long fists are like the Yangtze River and the sea. Thirteen potential, push, hit, squeeze, press, pull, elbow, lean. Forward, backward, care, hope, settle down. Push, stroke, squeeze, press, knock, shake and change are four squares. Pick, pick, elbow, lean, that is, dry, Kun, gen, Xun, oblique four corners. So is this gossip. Progress, retrogression, looking to the left, looking to the right, neutrality, that is, Jin Mu's fire, water and soil. So are these five elements. In a word, it is called thirteen potentials.

Don't underestimate the total potential. The source of fate lies in the waist gap. Pay attention to changing reality. There are a lot of qi stagnation all over the body.

Moved in silence, especially quiet. It's amazing because the enemy has changed. This situation is intentional. It's not hard to get here.

Watch your waist. In the abdomen, the air is loose and clear. The tail is in full swing. I'm hanging over my head.

Pay close attention to the push. Flexion, opening and closing, freedom of listening. You need dictation to get started and lead the way. Self-study by interest-free method.

If so, what is the standard? The spirit of the monarch comes to the flesh and blood minister. What is the intention of trying to push? Longevity prolongs life.

Song Xi Song Xi 140. Every word is true and clear. If you don't beg here. Sighing is a waste of time.

Practical requirements

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

2, comfortable in the middle, soft and slow, that is, the body remains relaxed and natural, impartial, and moves like flowing water, gentle and even;

3. The movement is arc-shaped and the circle is complete, that is, the movement should spiral in the form of arc, and the transformation circle is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole;

4. Coherence and coordination, clear distinction between reality and reality, that is, the movements should be continuous and smooth, the reality and reality should be distinguished everywhere, and the center of gravity should remain stable;

5, 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, full of strength and elasticity, and clumsy power cannot be used.

Tai Ji Chuan's requirements for postures of various parts of the human body are as follows:

Head-keep the "virtual collar top strength", have the idea of hanging, don't tilt and swing, keep your eyes up naturally, close your mouth lightly, and put your tongue on the palate;

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.

Virtual collar jacking force: the head and neck seem to be lifted up and kept upright. If it is loose but not stiff, it can be rotated. If the strength is upright, the center of gravity of the body can remain stable.

Pull back, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. Don't stand up, don't shrug your shoulders, don't lift your elbows, but hang down, and relax naturally.

Hand-eye correspondence, with the waist as the axis, walking like a cat to distinguish between reality and falsehood: it means that when boxing, you must echo up and down, one integrated mass, requiring actions to come from the heart, move from the waist, move with your hands, rotate your eyes at will, distinguish lunges and imaginary steps between the two lower limbs, and practice until your legs are strong and your movements are slow and silent.

Mind and body go hand in hand, and intention is not difficult: without hard work, we must not understand it unilaterally. If the fist is soft, the body will not heat or sweat after a set of fist, and the heart rate will not change, it will lose its function. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.

Spiritual harmony, spirit sinking into the abdomen: that is, intention and breathing are harmonious, breathing should be abdominal breathing, and breathing and breathing just match the opening and closing of movements.

Seek quietness while moving, and combine static and dynamic: that is, the body moves while the brain is quiet, and the mind should be dominated by boxing. The so-called external movement, inner peace.

Uniform and continuous: refers to the uniform movement speed of each stroke, all kinds of continuity, and the muscles of all parts of the body are relaxed, coordinated and closely connected.

Playing Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate the mood and regulate the brain, and the more skilled you are, the more you should "put your mind first, then put your body" and concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Ji Chuan called for "Shen Dantian" and deliberately used abdominal breathing to increase the depth of breathing, which is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, the elderly and infirm can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has the function of preventing and treating diseases, and has a certain preventive and therapeutic effect on chronic diseases such as neurasthenia, heart disease, hypertension, tuberculosis, tracheitis, ulcer, etc., which has been gradually popularized at home and abroad in the past hundred years. Patients with serious illness should exercise under the guidance of medical staff.

Live in harmony, act in unison, and do whatever you want. Only by being light-hearted can we further master the ability of Qi-moving. The second stage is to practice inner shape, also called inner strength. First, under the guidance of consciousness, practice the unity of heart, qi and fist, from appearance to inner shape. Body posture is the key link of internal form and internal strength of an organization. Therefore, on weekdays, every move should be made from the inside out, so as to achieve internal and external integration. This is the truth that "everything is moving, everything is static, and everything is static". Body, hands and footwork must be coordinated with each other, so as to achieve the purpose of dominating the shape from the inner shape.

(1) Taiji Chuan, martial arts (Hao style), runs through four aspects: "starting, bearing, opening and closing". Therefore, the phenomenon of continuity cannot be caused by the relationship between starting, bearing, opening and closing in practice. It is necessary to strive for the center of the tail, and gradually master the laws of holding the chest, pulling back, wrapping the crotch, protecting the buttocks, lifting the top, hanging the crotch, loosening the shoulders and sinking the elbows, and distinguishing between reality and falsehood. Then ask the waist to gather gas and let the gas inject into the waist. The qi in the spine can be injected into the waist, and the whole body will be dominated. A body can be dominated, and body, hands and footwork can be integrated. Only by combining them can the muscles and bones of the whole body achieve flexible coordination and further master the kung fu of qi circulation. If you can do these essentials well, you can breathe into your abdomen with your heart, and if it is inconvenient to float, you can sink into your abdomen.

(2) When practicing Tai Ji Chuan, be sure to breathe naturally and never hold your breath. From the beginning, we should concentrate our thoughts, concentrate on boxing and empty our bodies, so that our strength can be positive. Never use the movement of the respiratory system to dominate the opening and closing movements of Tai Ji Chuan. The technique should be vigorous, with the trend of forward movement, without carelessness; God gathered in his eyes, where I wanted to go, my eyes were direct, my whole body was direct, and then my whole body turned in the blink of an eye. See still, see still. It is always necessary to gather from the gods, so that the technique can achieve momentum and breathe through the fingers.

(3) Be calm and steady, light and agile at ordinary times. Every boxing situation should be divided into four words: "starting, bearing, opening and closing", but the four words should not be completely intermittent, and must be coherent and free, not rigid, and should be integrated in opening and closing. Learn the skills of meeting friends while walking. When you move, you should first ask yourself what is not enough or what your requirements are. Only by constantly correcting can we make continuous progress. Walk slowly, but avoid dullness. The so-called posture is light and smart, and it must be implemented in walking. The purpose of walking is to use. When walking on weekdays, it should be regarded as a fight with others, and when fighting, it should be regarded as walking. If the two complement each other, the boxing can be continuously improved. When the walking frame is mature, the whole body looks like a balloon, and the body seems to be suspended. Hands can stretch freely, legs can move back and forth, rotate left and right, and change between reality and reality. Tai Chi is the whole body, and the whole body is Tai Chi. With the passage of time, Tai Ji Chuan's exquisite art won the victory.

;