Lead: Chen-style Tai Ji Chuan body-building exercise is a common health-keeping martial art, and it is also one of the favorite fitness programs for the elderly. Because Chen Taiji's biography is based on the complementarity of yin and yang and the theory of meridians in traditional Chinese medicine, it has a good scientific basis for the' conditioning' of the human body. The following is the Chen 24 Tai Ji Chuan routine I prepared for you. I hope it helps you!
Brief introduction of Chen 24 Tai Ji Chuan formula 1 preparation potential
Feet upright, arms drooping, fingers slightly flexed, jaw slightly depressed, chin slightly retracted.
Put your tongue on the palate, look up, and relax.
First, the momentum.
Open your left foot with your arms, lift your knees and press your palms forward.
Second, the left and right wild horses divide their manes
1, the left mustang is divided into manes.
Turn right slightly, close your feet, hold the ball, lunge up and break up.
2, the correct wild horse mane.
Sit still, put your feet behind you, take the ball, turn around and rush forward, and separate.
3, the left wild horse mane.
Sit still, put your feet behind you, take the ball, turn around and rush forward, and separate.
Third, white cranes have bright wings.
Turn right slightly, hold the ball one step at a time, and then break up with a twist and a virtual step.
Fourth, the left and right knees are awkward.
1, clean and jerk of left knee
Swing, swing, swing, swing, instep, elbow flexion, lunge, hug and push.
2. Right knee jerk
Sit back, swing your arms, close your feet, step up, bend your elbows, lunge, hug and push.
3, the left knee jerk
Sit back, swing your arms, close your feet, step up, bend your elbows, lunge, hug and push.
Five, waving a harp.
Follow the steps, stretch your arms, sit still, hold hands, and take a virtual step hand in hand.
Six, turn the humerus left and right
1, right humerus varus
Turn right slightly, take the ball back from your hand and back, roll your arms and push your palm.
2. Left varus humerus
Turn left slightly, withdraw the ball from your hand and retreat, roll your arms and push your hands with imaginary steps.
3. Right humerus varus
Turn right slightly, take the ball back from your hand and back, roll your arms and push your palm.
4. Left varus humerus
Turn left slightly, withdraw the ball from your hand and retreat, roll your arms and push your hands with imaginary steps.
Seven, left holding the sparrow's tail
Hands apart, feet together, hold the ball. Turn up, dash forward, swing your arms, and stroke backwards.
Turn around, put your hands under the bow, squeeze your wrists forward, break up, lunge and press forward.
Eight, the right to take the tail.
Sit back, buckle your feet, hold the ball, turn around, lunge, swing your arms, and stroke backwards.
Turn your wrist before rushing, break up before rushing, and sit down.
Nine, single whip
Turn your arm, buckle your right foot, turn right, hook your hand, close your foot and turn up.
Bow and arrow push
Ten, cloud hand
Sit still, buckle your feet, loosen the hook and step forward, step forward, step forward.
Open the step cloud hand, open the step cloud hand and buckle the foot cloud hand.
Eleven, single whip
Twist hook, twist step, lunge push palm
Twelve, high exploration horse
After holding the ball with a step, sit with a rolling arm and push the hand with a virtual step.
Thirteen, the right foot pedal
Put on your hands, break up, bow your legs, close your feet, hug your feet, and break up.
Fourteen, double-peak piercing
Bend your knees and step up and down, lunge and punch.
15. Turn left pedal
Sit still, buckle your feet, turn around, break up, close your feet, hold your feet, break up.
Sixteen, the lower left potential independence
Put your feet together, hook your hands, squat, retreat, cross your palms, bend your legs, get up, and pick your palms independently.
Seventeen, the lower right potential independence
Landing hook, grinding feet, turning, squatting, retreating, stepping through hands, hunching legs, getting up.
Independent cooking
18. Shuttle around
1, right bus
Landing, holding the ball, turning, sprinting, pushing.
Step 2 shuttle to the left
Sit back, put your feet behind you, hold the ball, turn around, rush forward and push.
Nineteen, submarine needle
Follow-up handle with imaginary steps
Twenty, flashover arm
Hands up, lunge, push.
Twenty-one, turn and move.
Sit back, buckle your feet, sit on your legs, make a fist, swing your fist, turn around and close your fist, and stop clapping.
Lunge boxing
22. It's closed.
Put on your hands, turn your palms, sit down, lunge and press again.
Twenty-three, cross your hands
Sit back, buckle your feet, lunge, break up, cross your hands, put your feet together and hug.
24. Turn off the momentum
Turn your hands, separate them, put down your weapons and step back.
Introduction of Chen 24 formula and Tai Ji Chuan 2 formula 1 infinite starting formula
Inhale, relax, flow out, squeeze, relax, slow hand, stroke, slow hand, press and relax.
2. The crushing of King Kong
Forward mix element circle to relax left and right, stroke left and right, scratch feet, relax, stroke again, turn around and split hands-step hook, relax, backhand hammer, reverse palm, lift knees, and punch and relax.
3, lazy to tie clothes
Song Wu took off the handcuffs, wiped his eyebrows with gold thread, relaxed his hands, crossed his hands, put his hands on his knees, put his feet behind his back, and put his hands around his waist to relax.
4. Six letters and four closures
Abdominal varus, pinch hands, relax, slow hands, row hands, relax, slow hands again, press hands twice, relax.
5. Single whip
Stop, elbow, hook, rub your feet, turn inward, cross your hands, stand up and sit on your wrist, and relax.
6, white crane bright wings
Turn forward, row right, relax, turn around and close your feet, step forward, break up, step back and relax.
7. Inclined steps
Lift your knees, push your palms next, relax, hold your palms left and right, palms forward, hands slow, palms crossed and relax.
8. Collectibles
Step back, increase, and relax.
9. Step forward
Hold your hand tightly, stop your hand, fold your legs inside, grab your hand, slap your face, relax, and then come up.
10, covering hand and arm hammer
Stroke with your left hand, punch with your right hand, turn around, wrap your hands, reverse hammer, bend your elbows, open your hands, separate your fists, cover your hands and relax.
1 1, body hammer
The weeping willows hang upside down, relax, swing the palm horizontally step by step, swing the palm upward, start, relax, slow down, separate, cross your hands, open up and down, open up and down, hold in five hands, tilt your fist, relax, and put the hammer left and right.
12, back folding
Put your back away and relax.
13, Qinglong comes out of the water.
Left hammer, right swing, fork hammer, relax
14, double push rod
Turn your belly inside, pinch your hand, turn around and slow down your hand, push your hand in the previous step and relax.
15, three change hands.
Three hands, one, two, three, relax, elbow hammer
16, roll the humerus backwards.
Roll your arms back. One, two, three, relax
17, back bend
One, two, three, four, elbow back, elbow bend, turn around, elbow back, relax.
18, medium plate
Slow hand, chop (cut) wrist, Tai Chi circle, middle plate.
19, flashback
Tai Chi circle, close (close) your feet, lean on your front shoulder, stop palm and relax, stop palm and poke your throat in the previous step, relax, throw (hook your feet), turn around, and step back to avoid the back.
20. Hammer to the ground
Punch with elbow pads, relax, hug left and right, and hammer the ground with the last step.
2 1, centering hammer
Reverse back hammer, elbow stroke, turn around, seabed flower turning, chest folding and elbow bending centering hammer.
22, evil spirit waist elbow
Step by step, push back the hammer, press your waist and elbow, and relax.
23, the first shot
Fists, turn and step, make the first shot, relax.
24.accept
Step one, clap your hands, step one, step two, step three, get up and finish.
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