Chen-style Taiji Eighteen-style Decomposition Action The first action: Tai Chi starting action: stand side by side with two feet and establish a positive posture. Arms hanging down at both sides of the body, palms inward, head naturally straight, lips and teeth slightly closed, tongue gently pressing the upper jaw, eyes looking straight.
Action 2: gather momentum, bend your knees and loosen your hips, relax and sink, lift your left foot one step to the left, slightly wider than your shoulders, swing your toes slightly outward, grab the ground on your toes, the outer edge of your feet and your heels, hold out your chest, relax your shoulders, sag your elbows, stand up straight, and keep your head upright naturally.
Requirements: When stepping on the ground sideways, first move the center of gravity to the right leg, lift your left foot and start walking, with your toes touching the ground first and slowly stepping flat. Relax the whole body, sink into the abdomen, lower the spring, bend your knees and loosen your hips, and exhale when sinking. At this time, the brain is empty, the mind is highly concentrated, and there is nothing in the heart, just like an endless scene.
Action 3: Take back the momentum, slowly raise your hands to shoulder level, palms down, loosen your shoulders and elbows down: while your hands are rising, slowly lower your body, bend your knees and loosen your hips, keep your feet steady and look straight.
Requirements: When hands are raised and the body is lowered, the muscles of the chest, back, ribs and abdomen should be relaxed and lowered, which will promote the decline of the heart. Don't shrug your shoulders and cross your chest. Breathe like this.
Action 4: Take back the momentum, continue to sink, bend your knees and relax your hips, and press your hands down to the front of your abdomen with your palms down and your eyes looking straight. Requirements: Two men should be punctual and upright, avoid bending over and protruding hips, and the crotch should be loose, empty and elastic. Squatting is like sitting on a stool. This exhalation.
Chen-style Taiji Eighteen-style Decomposition Action 2: King Kong Tamping Action 1: Take over the situation, turn the body slightly to the left, shift the center of gravity to the right, twist the hands left and right, form an arc to the left front, press the left hand to the level of the left knee, palm outward, press the right hand to the chest midline, palm up, and look at the left front. Breathe like this.
Action 2: Take back the momentum, turn right 90 degrees, shift the center of gravity from the right leg to the left leg, swing the tip of the right foot outward, turn right with both hands left and right, and look ahead to the left. This exhalation.
Action 3: Take back the momentum, shift the center of gravity to the right leg, lift the left leg, buckle the crotch, bend your knees and loosen the crotch, sink and turn slightly to the right, press your hands down and look at the left front.
Requirements: the left leg is raised, the body sinks, and the body fits up and down. Don't bend over and stick out your hips. Breathe like this.
Action 4: Take back the momentum, land on the inside of the left heel, slide out to the left with a shovel, tilt your toes, and focus on your right leg; Keep pushing your hands to the right, back and up, and look at the left front.
Requirements: when stepping forward, the posture should be correct, the left foot should step to the left, and the hands should be lifted to the right to form symmetry. Breathe like this. Action 5: Take back the momentum, shift the center of gravity from the right leg to the left leg, and swing the toes of the left foot outward and step flat. Move your body with the center of gravity, turn left 45 degrees, wrap your hands around, press forward under the arc, press your left hand to your chest, and palm down; Sink your right hand to the top of your right knee, palms outward, fingertips backward, and look forward.
Requirements: Turn around, shift the center of gravity, and "hand forward" should be coordinated. Bend over and turn your hips, and your hips will go along the arc. Keep your left arm semi-circular and don't lose strength; Don't clip your elbow on your right arm, keep a certain distance from your body. Contrast the left knee with the left heel up and down, and bend the right leg to relax the crotch, keeping the crotch firm and round. Inhale first and then exhale.
Action 6: Pick up the momentum, put your left hand forward, and then wrap it around the chest and the inside of the right forearm; Draw the arc of your right foot with your right hand, hold your palm forward in front of your right chest and face your left hand, with the center of your left hand facing down. Step forward with your right foot through the inside of your left foot, touch the ground with your toes, focus on your left leg, and look forward.
Requirements: when striding, bend your knees and loosen your hips, be light, natural and smooth, and your hands and body have the meaning of going up and down. Breathe like this. Action 7: Take back the momentum, wrap your left hand around and evert and sink in front of your abdomen, palm up, right hand sink in your left palm, fist heart up, and look forward.
Requirements: the distance between hands and body is 8- 10 cm, which has a rounded feeling; Sink with the strength of the waist. This exhalation.
Action 8: Take back the momentum, lift the right fist in the opposite direction, flush with the right shoulder, bend your knees and loosen your hips with your left leg, and lift your right leg in the crotch to twist, with your toes naturally drooping and looking forward.
Requirements: when lifting legs, the body sinks, indicating up and down; When lifting boxing, you should relax your shoulders and sink your elbows to promote the decline of internal qi and stabilize your support. Breathe like this.
Action 9: Pick up the situation, shake your right foot to the ground, put the soles of your feet flat, and the distance between your feet is about shoulder width; The right fist falls on the palm of your left hand, and your arms are round. Look forward.
Requirements: right fist and right foot sink at the same time, shake your feet hard, bend your knees to loosen your hips and abdomen. This exhalation.
Chen-style Taiji Eighteen-style Decomposition Action The third action: lazy dressing action 1: The body turns left slightly and the center of gravity shifts to the right. Right fist into palm, wrapped in the right side of the head, left hand pressed on the left hip side, look at the left front.
Requirements: when the right fist is changed to palm pressure, bend over and rotate first, push the hand with your body, press the arc upward, and cooperate with your left hand downward to form momentum. Breathe like this.
Action 2: Take back the momentum, with both hands crossed on the chest in the form of double reverse winding and double forward winding, with the left hand placed on the right arm, the palm facing outwards and the center of the right hand facing upwards; Move the center of gravity to the left leg, lift the right leg and take a big step to the side, land on the inside of the heel, tuck your toes up and look at the right side of your body.
Requirements: Stretch your hands and feet at the same time, coordinate with each other, stretch your hands and feet, and start lightly and naturally. This exhalation. Action 3: Take back the momentum, turn left, shift the center of gravity to the right, hold it with your right hand, and look ahead to the right.
Requirements: when the center of gravity shifts, the crotch should follow the back arc, the left elbow should not be dropped, and the right armpit should not be pinched, which makes it feel round and empty. Breathe like this. Action 4: Take back the momentum, turn your body to the right, twist your right hand outward to the top of your right knee, loosen your shoulders and sink your elbows, twist slightly, and keep your fingertips flush with your eyes; The left hand turns from the front side of the abdomen to the left side of the body, turning in the opposite direction, with four fingers in front and thumb behind. The center of gravity is on the right leg, and the eyes of the right hand turn forward.
Requirements: when the right hand is open, push the shoulder with the waist until the shoulder is loose, push the elbow with the shoulder, the elbow sinks, the wrist sits slightly, and the fingertip pierces. Loose hips and collapse, expensive hips, solid right and weak left, right knee heel contrast up and down, can not lean forward, backward and outward; The left leg is straight but not straight, the knees are slightly flexed, and the toes are buckled. Stand up straight and stretch generously. This trend continues to inhale.
Chen-style Taiji Eighteen-style Decomposition Movement Fourth Movement: Six Seals and Four Passes. Action 1: Take back the momentum, turn right, move the center of gravity slightly to the right, and the left hand goes up along the arc from the waist to meet the right hand; Pull your right hand forward slightly and look at the middle finger end of your right hand.
Requirements: When the left hand and right hand are together, the body turns right, the center of gravity moves to the right, and both hands sit on the wrist. Breathe like this. Action 2: Take the lead, turn left, twist your hands left and right, walk from right to left, and look right ahead. Requirements: when stepping down, the center of gravity sinks, the waist collapses, the strength of both hands is not reduced, and external force is added. Breathe like this.
Action 3: Take back the momentum, continue to turn left, continue to twist your hands left and right, move to the upper left, move your center of gravity to the right, and look ahead to the left.
Requirements: When walking, don't lean back with your hands, don't lose strength in your right arm, and inhale.
Action 4: Continue to move up, continue to move the center of gravity to the right, turn your hands left and right, wrap them up and draw an arc, close to your left shoulder, turn your body slightly to the right and look at the right front.
Requirements: When changing shoes from shoes to shoes, move your hands from hip waist to left and right, relax your shoulders, sink your elbows, rotate your wrists and arms, try not to lose your head, turn to the right and rotate smoothly. Keep breathing.
Action 5: Take back the momentum, keep the center of gravity unchanged, turn right slightly and sink, press your hands together in an arc to the right and front, and take back your left foot to the right.
The inside of the foot is 20 cm, the toes are on the ground, and look at the lower right front.
Requirements: When hands are pressed down, hips should be relaxed, shoulders should be relaxed, elbows should sink, and hands should be coordinated with the body. This exhalation.
Chen-style Taiji Eighteen-style Decomposition Movement Fifth Style: Single Whip Movement 1: Close the momentum, turn slightly to the right, put your hands together, turn left, front, right and back, and palm up. The center of gravity is on the right side, the left leg is on the tiptoe axis, and the knees are turned inside out with you. Look at your hands.
Requirements: hands should be round when rotating, and there should be no pulling. Breathe like this.
Action 2: Take back the momentum, turn left, with the center of gravity on the right, the forefoot of the left leg touching the ground, and the knees swinging outward with you; Wrap your right hand in reverse, put your fingers together, walk in an arc, lift your wrist to shoulder height, put your left hand in the center, turn around and sink in front of your abdomen, don't lose your left elbow, and look at your right hand.
Requirements: When lifting the hook with the right hand, rotate with the body, tuck in the abdomen, loosen the shoulders and sink the elbows, and run through with the waist as the axis. This action is to open and exhale.
Action 3: Take back the momentum, turn right, shift the center of gravity to the right leg, bend the knee to lift the left leg and buckle the left knee; Hold your right wrist, keep your left hand still, relax your shoulders, sink your elbows, keep them up and down, and look at the left front.
Requirements; The right leg supports the center of gravity, and it is consistent from top to bottom. It is forbidden to bend over and highlight the buttocks. This action is combined. Breathe in.
Action 4: Pick up momentum, support the center of gravity with your right leg, touch the ground with your left heel on the inside, shovel it to the left, raise your toes, support the ground with your right wrist, sink your left hand and close the ground, and look at the left front.
Requirements: Stand up straight and don't lose strength. This action is to open and exhale.
Action 5: Take back the momentum, turn slightly to the right, shift the center of gravity to the left, and lunge left. Put your left hand on the palm of your hand, twist and turn outward to your right chest, look forward and take a look at your left hand.
Requirements: when the center of gravity shifts, the crotch should rotate in a downward arc outside, and the left knee should not exceed the left toe; When the left hand is everted, you can't pick your shoulders and elbows. Breathe like this.
Action 6: Take back the momentum, turn left slightly, and open the left hand in reverse until the left knee is entangled and relaxed. Turn your eyes to one side with your left hand and then turn to the front.
Requirements: the left toe is tilted outward, the right toe is buckled inward, the hips are relaxed, the knees are bent, the body is upright, the collar is weak, the shoulders are loose, the elbows are heavy, and the arms and legs are coordinated. This action is to open and close outward and exhale.
Chen-style Taiji Eighteen-style Decomposition Action Sixth Form: White Crane Winging Action One: Take up the momentum, turn left, swing the left toe outward, hook the right hand and change the palm, with both hands crossed on the chest, fingers on the left hand facing up and palms facing right; The palm of your right hand is up, your fingertips are forward, and you can see the right front.
Action 2: Take back the momentum, turn left, shift the center of gravity to the left leg, go up to the right step, and slightly twist the right hand to strengthen.
Action 3: Take back the momentum, turn right, shift the center of gravity to the right, wrap your hands around and open them at the same time, and press your left hand down to the top of your left knee flush with your hips, with your palms down; The right hand is bent, the palm is outward, and the arms are semicircular. Step on the left front of your right foot with your left foot pointing to the ground and look forward.
Chen-style Taiji Eighteen-style Decomposition Movement Seventh Style: Oblique Movement 1: Take the momentum, keep your feet still, turn left, and swing back with your left hand; Put your right hands together, relax your shoulders, sink your elbows and swing in an arc to the left and front. Look at the left front.
Requirements: Hold your hands with your body and make your arms rotate, just like the willows swaying in the wind. Breathe like this.
Action 2: Take momentum, turn right, swing the tip of your right foot to the right, follow the ground with your left foot, close your left knee, then turn around with your left hand, draw an arc from left to right, stick to the midline in front of your nose, and stand with your palm to the right; Press your right hand under the arc of the outer side of your right leg, palm down, and look at the left front.
Requirements: When both hands rotate, take the waist as the axis and lift it upward. This exhalation.
Action 3: Take back the momentum, shift the center of gravity to the right leg, bend your knees and lift your left leg, and raise your hands to the right. Visually observe the requirements of the left front of the body: raise your hands, sink your body, support your center of gravity with your right leg, bend your knees and relax your hips, and fit up and down. Breathe like this.
Action 4: Take back the momentum, sink your body, step to the left with your left heel inside, lift your toes, continue to raise your hand, and look forward to the left.
Requirements: When starting, hands press down, waist strength collapses, and it is symmetrical up and down. This exhalation.
Action 5: Take back the momentum, turn left, shift the center of gravity to the left, twist the left hand, turn the body to the left, and lower the arc to the left knee; The right hand goes around the right ear in the opposite direction and around the right ear in the opposite direction. Visually, the left front requires that the rotation and the movement of the center of gravity should be coordinated.
Action 6: Take back the momentum and continue to turn left, with the center of gravity on the left side, the five fingers of the left hand folded into a hook, the arc raised to shoulder level, and the right hand placed on the chest. Look ahead: raise your left hand and relax your wrist.
Action 7: Take back the momentum, turn right, stroke your right hand against the arc, relax your shoulders, sink your elbows, bend your knees, lower your chest and look forward.
Requirements: In this case, keep your hands and feet at the four corners, stand up straight, stretch generously, spread your hips round, lead the jacking force white, and support on all sides. How to repair yourself? . This exhalation.
Chen-style Taiji Eighteen-style Decomposition Movement Eighth Style: Knee-hugging Movement 1: Closing posture, sinking body, bending knees and squatting; Turn your hands upside down first, then put them on your collar slightly, then bypass your left knee, and focus on your left leg, looking ahead and below.
Requirements: when two hands are together, they should stand upright and sink together, and their hands should be together like holding water. Inhale first and then exhale. Action 2: Take the lead with both hands, with the left hand in front and the right hand behind, stand on the midline of the chest, take the lead at will, and shift the center of gravity to the right leg; Retract your left foot to the left front of your right foot, point your toes to the ground, bend your knees and relax your hips, and look forward. Requirements: After descending arc, the center of gravity moves to the right leg, and the left leg naturally retracts. Breathe like this.
Chen-style Taiji Eighteen-style Decomposition Movement Ninth Style: Staggered movements 1: Bring momentum, turn right slightly, wrap your hands around, then walk down, lift your left leg, bend your knees, focus on your right leg, and look ahead.
Requirements: Don't lose strength when squatting, keep your legs up and down, and keep your right leg stable. This exhalation.
Action 2: Take back the momentum, turn left slightly, take a step forward with your right leg, keep your feet on the ground, tilt your toes, and focus on your right leg; At the same time, twist your hands left and right, "bend" up and forward, and look forward.
Requirements: naturally step forward, paddle up and down with both hands, and naturally combine with posture. Inhale when you flip your hands and exhale when you sink.
Action 3: close the momentum, turn left, shift the center of gravity to the left leg, press the left hand down, and push the right hand forward; Bend your knees, lift your right leg and look forward.
Requirements: the footwork is steady, and the upper step is light and natural. This action exhales first, then inhales.
Action 4: Take back the momentum, step forward with your right foot, follow the ground, tilt your toes, focus on your left leg, turn left slightly, sink your left hand, push your right hand forward, and look ahead: step forward like a cat, light and natural.
Action 5: Pick up the momentum, swing the tip of the right foot outward, shift the center of gravity to the right leg, lift the left foot to the left and take a step forward; The body then turns 90 degrees from left to right in the previous step; Sink around the right hand, turn the left hand up through the left ear and turn it around, cross the right hand and close to the chest, tilt the center of gravity to the right leg and look forward.
Requirements: when the center of gravity moves up, the body cannot be lifted, hands crossed and the body is upright. This action is connected with the potential, inhaling first and then exhaling.
Chen-style Taiji Eighteen-style Decomposition Action 10: Hand Cover Brace Boxing Action 1: Take momentum, turn slightly to the right, shift the center of gravity to the left, and separate your hands from bottom to top to left and right. Look ahead: when your hands are separated, guide your hands with your body, slowly and steadily, and move smoothly, then connect the momentum and continue to inhale.
Action 2: Take back the momentum, shift the center of gravity to the right, turn the body slightly to the right, wrap the right hand upward, turn the fist to the right waist, and the center of the fist is upward; Turn the left hand from reverse winding to forward winding, fold the palm of your hand on the chest line and look forward.
Requirements: when making a fist, the body sinks, the knees relax, the strength is close to the right leg, and the strength is ready to go. Breathe like this. Action 3: gather momentum, push the right leg together, turn left quickly, relax the left hip, twist the right fist and rush forward against the spiral, push the left elbow backward, and look forward with the right fist.
Requirements: when exerting force, twist your waist and turn your hips, and suddenly rush out of your right fist, with the front fist and the back elbow, exerting force symmetrically and completely.
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