1, static body is loose.
Relaxation is one of the important factors that distinguish Tai Ji Chuan from other sports. Fighting Tai Ji Chuan requires concentration of thoughts and actions, so as to achieve "concentration of mind, calmness of mind, specialization of mind and relaxation of body". "Peace of mind" is an important principle in practicing Tai Ji Chuan. It needs concentration. When practicing boxing, the mind should be concentrated, and the consciousness should constantly guide the movements and change flexibly, so that any movement has a certain direction, and one can't lose sight of the other: "Peace of mind" requires patience, no anxiety and no spirit, otherwise the direction and posture of the movements are incorrect, and it will be difficult to learn and practice Tai Ji Chuan well.
"Relaxation of body" is as important as peace of mind, and it is an important measure to implement "not hard with heart". On the premise of peace of mind, it is intended to guide the relaxation of organs, joints and muscles inside and outside the limbs, and gradually achieve that the whole body is not forced, and the internal and external parts are not relaxed, so that the body naturally stretches without being stiff. Exert your strength according to the rules, concentrate on the action process with your heart, and properly complete the action according to the changes in the actual situation of the action.
2, calm and calm.
Practicing Tai Ji Chuan needs to be guided by consciousness, with light movements and stable center of gravity. "Lightness" is a necessary measure to ensure full relaxation inside and outside the body. As the saying goes, "when you move, you should be light all over." Only by practicing lightly, the less you exert yourself, the more flexible your movements can be. You can't be flexible without relaxation. Spirit is a development of light. Only by developing on a light basis can we achieve the highly sensitive spirit of "nothing can be added". "Stability" means keeping the upper body straight and comfortable, and keeping the lower limbs stable. It needs a virtual collar, an upright body, a calm mind and a cat-like gait. Change between advance and retreat, we should distinguish between reality and reality, change with the waist, be steady, be light and be calm.
3. Be gentle and slow.
The premise of "softness" is relaxation, which is directly related to relieving fatigue, accumulating strength and improving endurance, speed, agility and skills. When practicing, it is required to relax all the time, and guide the whole body to relax under the premise of calm mind. Relaxation is intentional and positive, not casual and negative. When practicing, you should keep your arms in an arc on the basis of relaxation, so that your arms can follow the arc. "Slow" is also important for Tai Ji Chuan. This is a steady and positive slowness. Muscles and joints do not contract and rotate at a certain angle, but complete a series of static exercises of stretching and rotating at many different angles.
4, coherent and round.
Tai Ji Chuan demanded "no movement" and "one breath at a time from the foot to the waist", demanding consistency and roundness from top to bottom. How each trend goes up and down should be carefully considered. When it comes to formulas, we must realize that we are very satisfied, as if we had stopped. The continuity between these trends is called coherence. Coherence means that the last action and the next action overlap, and move slightly during the transition, without rigidity or stagnation, without pause. The movements should be rounded and flexible, that is, in the continuous arc movement, they should be complete and flexible, without concave, convex, defect and sharp edges and corners, and the changes should be very brisk and lively. When applied to movements, it requires impartiality, no crossing the line, no squashing, no sticking, no throwing, and flexibility everywhere.
5, the body is correct.
Body posture refers to "impartiality" and "a line up and down". Tai Ji Chuan's body posture is mainly "to stand upright and comfortable, to be supported on all sides", "to be impartial and not to have shortcomings", and not to make all parts of the body loose and lost. It is necessary to show the image of integrity, generosity, strictness, stretching and harmony, which meets the static requirements of peace of mind. When practicing, no matter how to move forward, backward, left or right, no matter how to change the movements of limbs, always form a straight line from the top of the head, trunk to perineum. Anyone who leans forward, leans back, leans left, leans right, and loses the vertical balance of the center of gravity does not meet the requirements of "being upright but not biased", which are all shortcomings of posture.
The key to "going up and down the line" is to keep the spine perpendicular to consciousness. Tai Ji Chuan's posture is light and round, relying on the operation and coordinated movements of the waist, buttocks and chest, which can maintain the balance of the whole body at any angle; Advance and retreat, rotate, no matter how your hands and feet stretch, keep your posture upright. Virtual collar strength and tail tail are the signs of Tai Ji Chuan's just posture. However, if there is no coordinated action of chest pull and abdomen tuck, the chest will be stiff and unable to move, and the legs will only rotate left and right with the left and right rotation of the waist, and no undulating arc motion can be obtained. Virtual collar jacking force is the first condition of body posture. As a helmsman with directional movements, the posture of the tail sound must be kept at all times, which is the key to keep the body from floating and stabilize the center of gravity.
6. Complete coordination.
Tai Ji Chuan's coherent circular motion means that when the muscles relax, the whole body muscles do precise, tight, organized and regular unified motion under the command of consciousness, and the balance is not disturbed by the component force generated by the tension of each joint, but the resultant point of each action is obtained in a continuous way. This is called symmetrical fit in Tai Ji Chuan. The inherent law of Tai Ji Chuan's symmetry and coordination can be summarized as five aspects: first, you must want to go up; If you want to go left, you must go right first; Go forward bravely, there must be support; Up, down, left and right, attracting each other; For drawing length, find straightness in bending.
7, almost absorb nature.
Tai Ji Chuan's breathing is naturally formed according to the change of movements. People who can't cooperate with movements or use natural breathing will unconsciously combine movements with natural breathing if they insist on practicing boxing for a long time. Opening and closing, virtual and real, breathing should be naturally combined, the combination of virtual and real is storage and inhalation, the combination of opening and real is hair and breath, and the combination of opening and closing is a breath. Opening, inhaling and closing are based on whether the chest is expanded or not, and the action of expanding the chest is opening; The opposite is true. Opening and closing is a posture phenomenon, excess and deficiency are the light and heavy phenomena of internal strength, and breathing is a natural phenomenon of exercise physiology. The three phenomena are closely and naturally combined to form the integrity and internal and external unity of Tai Ji Chuan's trinity practice of mind, qi and body.
8, which means leading the body.
Any action of human body (except reflex action), including all kinds of actions, needs the guidance of consciousness. The whole process also needs to use consciousness (referring to imagination) to guide the action and pay attention to the action. Boxing theory says: "God is the commander in chief and God is the coachman", which means to leave at will.
Martial arts Tai Ji Chuan