Tai Ji Chuan's ten basic movements are familiar to everyone in Tai Ji Chuan. Tai Ji Chuan is a kind of self-cultivation exercise, which is actually a very common exercise in our life, especially for middle-aged and elderly people. Here are ten basic movements of Tai Ji Chuan.
The basic footwork of Tai Ji Chuan's top ten basic movements 1 are: open step, combined step, backward step, cover step, rest step, sitting step, striding step, servant step, falling step, and knee-lifting independent step.
Open step
Simple definition: a step to the left or right of the body is a step.
Action essentials: (Take the left foot as an example) Bend your knees, relax your hips with your right leg, and support your center of gravity. Lift your left leg and push it out in the direction of the middle vertical line. The step is about two shoulders wide and your feet are on the ground.
Pay attention to this process: the body turns the waist to make the hips turn in the opposite direction to the legs, and the arms also turn with the waist, and the left leg is symmetrically spread up and down relative to the center of the body. When the heel touches the ground, the toes should be upturned and turned inward, and the left leg should be straight but not stiff. At this time, the feet are empty and do not bear the weight of the body. As the body continues to turn to the right waist and hip, the left foot becomes flat, from virtual to solid, becoming a supporting leg, and the right foot gradually vacates and becomes a swinging leg.
For example:
1, up and down. For example, when the knees are raised, the body exhales and sinks, forming a balance that is symmetrical up and down.
2. Where there is left, there is right. For example, when the left leg is open, the left leg extends to the left, and the hands will fall to the right with the waist, forming a symmetrical balance.
3. There is a front and a back. For example, when the legs are extended, the hands have the meaning of the front shed, so the back, waist and hands have the meaning of pulling back, forming a symmetrical balance before and after.
The key point to start:
1, pay attention to stand upright and support your legs. Hips, knees, ankles and toes should be on the same plane.
2. Experience the process of symmetrical balance of legs up and down, left and right, and front and back.
3. When lifting your knees, keep your center of gravity stable and exhale and sink, so that you have conscious symmetry with lifting your knees. Remember not to raise your center of gravity. When starting, the supporting legs continue to bend their knees and loosen their hips, lower the center of gravity of the body, and then start, so that the start can be light and stable, and the reality can be clearly defined.
4. When landing, pay attention to ethereal lightness, buckle your feet, land on the inside of your heel, keep your knees stiff and your hips heavy.
Tai Ji Chuan's Ten Basic Movements 2 Tai Ji Chuan's Requirements for Overall Movements
When practicing Tai Ji Chuan, you should always keep calm, always "relax", keep your body straight and natural, keep the top of your head (Baihui point) perpendicular to the perineum (between the two stools), and avoid holding your chest out, bending over, hunching over and shirtless. Breathe naturally, gradually use abdominal breathing, always keep the state of abdomen solid and chest wide, and don't destroy the state of loose body and abdomen solid and chest wide when rotating, so as to make the body stable and flexible.
When practicing boxing, you should always concentrate and intentionally guide your movements, which should be relaxed and soft and not clumsy; The movement should be rotated into an arc or a ring, so that all joints and muscle groups are motionless and gradually coordinated; The movements should be uniform and continuous; Gestures and movements should be complete everywhere, and there should be no concave and convex defects. It is necessary to take the axial movement of the waist as the key link, and the waist should be loose and upright, not soft and collapsed, not shaking, and slightly rotating to drive the limbs to move.
The main points of Tai Ji Chuan's overall action
The head should be upright, and the virtual spirit should be on the top; Look forward with the rotation of the main hand; The neck should rotate with the eyes, loose and vertical, but not stiff; The lips are naturally closed, the mandible is miniaturized, and the tip of the tongue is gently rolled up to the upper jaw to strengthen saliva secretion; Develop the hygienic habit of breathing through the nose, so that the throat will not feel dry when practicing boxing. Shoulders should be relaxed and elbows should be slightly bent;
The bowl should be flexible and powerful, which means stretching; Have a chest and a back; That is, the chest muscles should be relaxed, and the chest should be slightly contained, not convex or concave. The term is called "chest-containing"; The muscles of the back should also be relaxed, the spine should be relaxed and vertical, and the joints (vertebrae) between the shoulders of the back should be slightly raised, which makes this part of the skin feel tight. This is the so-called "back pull". "Holding your chest and pulling your back" is helpful to "Shen Dantian" and can make your abdomen extremely full in a relaxed state.
Legs should be divided into virtual and real, hip roots should be relaxed, and knee joints should always be slightly flexed. When stepping out of the foot, you should first sit firmly on one leg, with your crotch slightly retracted and your body slightly crouched, and then slowly extend the other leg; Stand a little taller than half of you (but don't show ups and downs). With the slow shift of the center of gravity, the feet alternately support the center of gravity to maintain the balance of the whole body.
When every posture is fixed like a stop, the waist should be slightly gathered in a loose and vertical position, the spine should be relaxed and lowered one by one, and the big spine should be slightly raised to make it stretch up and down. The hip root should be stretched and rounded, which means that the fingertips pierce upwards, the toes pierce downwards, and the chest should be relaxed and full. To loosen your shoulders and lower your elbows, your arms should be expanded outward and slightly folded, so that your inner strength will gradually increase, and you will be light and calm, not floating or stagnant.
When practicing boxing, one posture after another should be continuous, coherent and round. The more you practice, the looser and slower you become (slow and imposing, breathing naturally, your movements are constantly broken, too slow is sloppy, and your whole body is dull), so that your breathing gradually becomes thinner, deeper, longer and more evenly mixed, your internal organs gradually enrich, your leg strength gradually stabilizes, and your physical strength gradually increases.
Tai Ji Chuan's Ten Basic Moves 3 Tai Ji Chuan's Basic Warming-up Skills
First, head movements:
1, front point and back point (two eight beats)
2. Swing from side to side (two eight beats)
3. Look left and right (two eight beats) (be careful to move slowly)
Second, the shoulder movement:
1, turn your shoulders forward (clockwise)
2. Shoulders should turn backwards (counterclockwise).
Pay attention to the relaxation of the arm, and the shoulder will drive the arm to move naturally. )
3. Keep your shoulders close to your ears (twice every eight beats).
Third, the upper limb movement:
1. Relax your arms and swing back and forth.
2. Relax your arms and swing left and right.
3. Swing your arm left and right with your body (make two eight beats each) (pay attention to driving your arm with waist strength)
Fourth, the waist movement:
1, cross your hands and fingers, lean your palms forward and try your best to go down.
2. Cross your hands with your fingers, and the back palm will drive your waist backwards, trying to move backwards.
3, double hips, upper body swinging left and right. Do two eight beats each, and be careful to move slowly. )
Five, hip movement:
1, the thigh is raised parallel to the ground, swinging from side to side, the calf is relaxed, and the left and right legs make two eight beats respectively.
2. Exchange your legs and do pedaling. 3. Exchange your legs and lift them to the sides. Pay attention to keep your body balanced.
Six, foot movement:
1, kick forward alternately and then kick out, then turn left three times and turn right three times. Everyone does it ten times.
Seven, relaxation exercise:
1. Stand naturally with your feet, relax and squat with your hips next to your heels, then get up with the help of rebound and continue the second squat. Heels can't leave the ground. Make twenty or so.
Those who practice Tai Ji Chuan but don't warm up feel pain in their knees after practicing for a month or two, and only when asked do they know that this is Tai Chi. The reason is that there is not enough warm-up before practice. Now before boxing, you should jog 15 minutes (sweating slightly all over), turn your waist 40 times (20 times on both sides, including neck and shoulder rotation), and then adjust your breathing for 3 or 5 minutes before starting boxing. The specific situation also depends on your physical condition, and you can't force it. I'm only in my thirties and I'm still young. Tai Ji Chuan is squatting, and his knees are very heavy! If you don't warm up or practice badly, you will not only be unable to exercise, but also hurt yourself!