Chen Shi Tai Ji Chuan 24 is the most influential Tai Ji Chuan routine because it is simple, easy to learn, easy to practice and easy to remember. It is widely practiced by the elderly in China and spread abroad. I have compiled 24 biographies of Chen Taiji for you, hoping to help you!

Practice Tai Ji Chuan's waist posture correctly. Boxers are required to "erect their waists when carving", "Never practice their waists when practicing boxing, the skill will be difficult for life" and "waist is like a screw, legs are like a drill" to be loose, drooping and straight, so as to minimize the flexion of the lumbar spine and achieve the requirement of straight waist, and the waist posture is generally correct.

Tai Chi Chuan requires a calm look, relaxation inside and outside, and no use of force. It takes four to seven minutes to practice a simplified Tai Ji Chuan.

Tai Ji Chuan's movements require harmony and nature. When practicing boxing, such as silkworms spinning silk, it is continuous; Such as running water, connected, left and right, back and forth.

The following is the introduction of Chen Taiji's 24-style movements:

A start:

1, the body is naturally upright, feet are open, shoulder width apart, arms are naturally drooping, and hands are placed on the outside of thighs. Look ahead.

Key points: the head and neck are upright and the chin is slightly retracted. Don't deliberately hold out your chest or abdomen, but concentrate.

2. Slowly lift your arms forward, with your hands shoulder height and palms down.

3. Keep your upper body upright, bend your knees with your legs down, and at the same time, press your palms down gently, with your elbows hanging down opposite your knees. Look ahead.

Key points: relax your mind, concentrate your breath 1, and open your feet shoulder width apart. 2. Raise your arms forward, with your hands flush with your shoulders and palms down.

4. Bend down slightly, with elbows drooping and knees facing each other. Look ahead.

Shoulders sink, elbows droop, fingers naturally bend slightly, center of gravity falls between legs, knees bend, waist relaxes, hips can protrude and arms droop.

Two or three wild horses share their manes.

1, turn right, hold the ball in your right hand and close your foot. 2. Turn left and step, split your hands and lunge left. 3. Sit back with your left toe, lean outward, hold the ball with your left hand, and put your feet together. 4. One step to the right, one step to the right. 5. Sit back with the tip of your right foot tilted outward, hold the ball right and close your foot, step left, split your hands and lunge left.

Details: 1. Turn slightly to the right and shift the center of gravity to the right leg. At the same time, the right hand is flat on the chest, the palm is down, the left hand is placed on the right hand from the front side of the body, the palm is up, and the two hands are relatively spherical. The left leg then receives the inside of the right leg with the toes pointing to the ground. Look at your right hand

2. Turn your upper body to the left, your left foot to the left, and your right heel back into a left lunge. At the same time, the left and right hands are slowly separated to the upper left and lower right respectively, the left hand is flush with the eyes (the palm is tilted upward), and the elbow is slightly flexed; The right hand falls next to the right hip, the palm is down, and the fingertips are forward. Look at your left hand.

3. The upper body slowly sits back, the center of gravity shifts to the right leg, the left toe tilts slightly outward, then the left leg slowly bows forward, the body turns left, and the center of gravity shifts to the right leg. At the same time, the left hand is folded down on the chest, the right hand is placed on the left hand, and the two palms are relatively spherical; The right foot then receives the inside of the left foot, and the toes point to the ground. Look at your left hand.

4. The right leg moves forward and the left heel turns into a right lunge; At the same time, the left and right hands slowly open to the left and right respectively. The height of the right hand is flush with the eyes (the palm is tilted upward), and the elbow is slightly bent; Place your left hand next to your left hip, palm down and fingertips forward.

5 is the same as 3, but the left and right are opposite.

6 is the same as 4, but the left and right are opposite.

Key points: don't lean forward and lean back, and the chest must be relaxed and stretched. Keep your hands arc when you are apart, take your waist as the axis when you rotate, and the speed of sprinting and breaking up should be even. When doing lunges, your feet should follow the ground first, then walk slowly and steadily, and your knees should not exceed your toes; Push back your hind legs so that they keep an angle of about 45 degrees with the ground. The heels of the front and rear feet should not be in a straight line, and the lateral distance between them (that is, the longitudinal axis and the lateral side in front of the body, the same below) should be ten to thirty centimeters.

Three white cranes with bright wings

1, right heel ball 2, squat twist 3, left imaginary step split.

Details: 1, the upper body turns slightly to the left, the left hand is turned down on the chest, the right hand draws an arc to the left, and the palm is turned up to form a ball with the left hand.

2. Follow your right foot for half a step, sit back on your upper body, and shift your center of gravity to your right leg; Move your left leg forward slightly with your toes pointing to the ground. At the same time, slowly separate your hands to the lower right and the lower left respectively. Raise your right hand and stop at the right side of your head (forward), with your palm backward to the left, your left hand next to your left hip, and your palm down. Look ahead.

Key points: Don't hold your chest out, keep your arms semicircle up and down, bend your left knee slightly, and move your body's center of gravity backward to coordinate with the outline on your right hand.

Jump four steps on the left knee

1, turn right to close your feet, drop your right hand from the front, draw an arc from bottom to top to the outside of your right shoulder, with your arms slightly bent, your hands at ear level and your palms up; The left hand goes from the bottom left to the top right, then to the right chest, palm down. At the same time, the upper body slightly turns left, and then turns right. Look at your right hand

2. Bend your elbow with left step and lunge with left step: turn left on the upper body and lunge with your left foot forward (30 to the left). At the same time, the right hand flexion is pushed forward from the ear side, and the height is the same as the tip of the nose; The left hand fell from the front of the left knee and landed next to the left hip. Look at your right finger.

3. Sit back and tilt your feet, turn left and close your feet, bend your elbows right, and lunge right: the upper body slowly sits back, the center of gravity shifts to the right leg, and the left toe tilts slightly outward; Then the left leg slowly bows forward, the body turns left, the center of gravity shifts to the left leg, the right foot moves closer to the left, and the toes touch the ground. At the same time, the left hand is turned outwards, the palm is raised horizontally from left to back, and the palm is upward; The right hand bends up and down to the left with the rotation, falls in front of the left shoulder, and the palm is down. Look at your left hand.

4. Same as 2, but left and right are opposite.

5. Same as 3, but left and right are opposite.

6. Same as 2.

Key points: after the hand is pushed out, the body should not lean forward and lean back, but relax the waist and buttocks. When pushing the palm, you should sink your shoulders and hang your elbows, sit on your wrists to relax your palms, relax your waist and bend your legs up and down. When sprinting, the lateral distance between the two heels is generally not less than 30 cm.

Five-handed pipa

Follow half a step with your right foot; Sit up and down, shift your body weight to your right leg, lift your left foot slightly, move forward slightly, and become a left imaginary step, with your feet on the ground and your knees slightly flexed. At the same time, the left hand is raised from bottom to top, the height is equal to the tip of the nose, and the arm is slightly flexed; Put your right hand back inside your left elbow. Look at the left index finger.

Key points: the body should be stable and natural, the shoulders and elbows should be heavy, and the chest should be relaxed. Don't stand up straight when your left hand is raised, but move forward from left to top, slightly curved. When the right foot follows, the sole of the foot touches the ground first, and then the whole foot is implemented. The center of gravity should move backward and the left hand should be in harmony.