Tai Ji Chuan's main points and basic requirements, I believe you will see many middle-aged and elderly people beating Tai Ji Chuan in the square. Moreover, Tai Ji Chuan is a sport of self-cultivation and a cultural form with China traditional national characteristics. The main points and basic requirements of Tai Ji Chuan are shared below.
Tai Ji Chuan 1 Main points and basic requirements.
First, stand at the top. Don't lean back and forth, lean left and right, and stand up easily. Do not use force. Traditionally, it is called "overhead suspension", which means it seems to be suspended in mid-air. Many kinds of boxing also pay attention to keeping their heads straight, but they need hard work. This is not to say that other kinds of boxing are not good, but that exertion has an effect on blood pressure of patients with hypertension.
Second, relax your shoulders. It cannot be understood as a shrug, nor should it be misunderstood as a shoulder drop. Just relax your shoulders and don't push.
Third, hang your elbow. The elbow joint should be heavier. Because boxing posture is very complicated, many movements will turn into elbows if you are not careful. Taiji requires that the chest should be empty and the abdomen should be solid. The chest is always unaffected by qi, and it feels very relaxed. Hanging elbows and loosening shoulders are articulated. If this aspect is consistent, Tai Chi Chuan will sweat all over, but will not gasp, no matter how many times it is played. Otherwise, you will be panting.
Fourth, including the chest. If you don't stand out, you stand out. It's natural to straighten your trunk, but don't shrink your chest.
Fifth, pull back. The dorsal side refers to the spine. Lift the spine with head suspension. "Up and down a line depends on both hands." The waist and trunk are straight. Tai Ji Chuan drives the limbs around the waist, so this axis must not be bent. Hold your chest out or shrink your chest, and your spine will not be straight.
Sixth, qi sinks in the abdomen. Dantian refers to the lower abdomen. On the basis of standing up, loosening shoulders, hanging elbows, holding out the chest and pulling out the back, the whole body naturally relaxes, breathes naturally and sinks into the abdomen. The qi mentioned here is not the breath. Practicing Tai Ji Chuan, Xingyiquan and Bagua Palm all pay attention to integrity, that is, "integrity" or "internal qi". There is a saying in the Secret Book of Boxing: "Don't make qi prevail in qi", which is the meaning.
The gas produced by exercise cannot flow with the gas produced by breathing. Practicing Tai Ji Chuan pays attention to "starting from the meaning", because Tai Ji Chuan pays attention to practicing "meaning" instead of practicing strength; "then moving within" means that it is followed by "qi" within; "Move backward and outward", and finally show the action outside.
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First, the posture is correct. Need to be guided and corrected by famous teachers.
Second, concentration. Every movement should be consciously thought and consciously led to complete.
Third, action coordination. This can't be done without a waist. Be sure to take the waist as the axis. When the waist moves, the whole body moves. "Everything does not move, everything is not static." There is stillness in movement, and there is movement in silence. If the waist does not move and the limbs move, there will be no coordinated movements.
Fourth, the rhythm is clear. There should be a clear rhythm in the middle of each movement and the completed posture. Some people say that beating Tai Ji Chuan is like flowing water, but we can't leave the premise of clear rhythm. At the same time, we should pay attention to the relationship between every two seemingly broken formulas, that is, the relationship between the two formulas is constantly broken.
Fifth, distinguish between reality and reality. This is very important. The initial training shows the transformation between reality and reality when walking on two legs. In fact, this virtual reality is not only in the legs, because "there is a virtual reality everywhere", there is a virtual reality at any time. When they get started, they all use virtual reality to soften. Beginners must master the transformation of leg deficiency and excess, and the center of gravity of the body must be clear on the front leg or the rear leg, and they cannot stand back and forth. "Tai Chi is born without promise, and the mother of Yin and Yang is also." Therefore, as long as you move, you can distinguish between reality and reality, and the requirements are very strict.
Sixth, coherence and roundness. Tai Ji Chuan's posture is consistent from beginning to end. The running route of each movement is circular, neither big nor small, nor elliptical or semi-circular. For example, if the palm of your hand is pressed forward, the upper limbs will bend and not pull straight because of shoulder slack and hanging elbows. Flexibility means flexibility, especially the shoulders, elbows, wrists and knuckles should be relaxed and not stiff. Combined with the arc of action, it can be flexible.
Seventh, up and down. Of hands and feet having an echoing relationship. For example, when you bend your knees and step with your left hand, you immediately lift your right foot forward and press your left hand forward. When your hand is pressed, the lunge is also completed. In doing so, the brain needs to be highly focused on action, so it is easy to eliminate distractions.
Essentials and basic requirements of Tai Ji Chuan II. The essentials and precautions of practicing Tai Ji Chuan.
First, pay attention to the practice of basic movements.
Tai Ji Chuan's basic movements are Tai Ji Chuan's basic learning and movements. Beginners should first understand the whole routine and essentials of Tai Chi and lay a good foundation, which will be more conducive to learning Tai Chi in the future.
Second, the posture should be correct.
Beginners in Tai Ji Chuan must be strict, so that the posture of every movement is up to standard. For some wrong postures, such as hunching over the waist, back, or tilting the head to the left or right, it will not only affect the appearance, but also affect the exercise effect. If you find it, you must correct it by studying hard and practicing hard, otherwise it will be difficult to correct the habit.
Third, step by step.
Learning Tai Ji Chuan, like learning other sports, requires constant exercise to improve gradually. When you are a beginner, you must guard against the shortcomings of being greedy, eager for success and pursuing progress.
Practice should follow the principle of from simple to complex and from easy to difficult, step by step. The posture can be higher at the beginning stage, and it will gradually decrease with the improvement of technology and physique.
Fourth, the amount of exercise should be appropriate
The first time you learn Tai Chi, you must do it step by step. Don't be impetuous and studious. At first, just choose the actions and moves that suit you.
Generally, it is advisable to feel relaxed, energetic, increase appetite and sleep well after exercise. Excessive exercise makes people feel tired and even causes dizziness, nausea and other adverse reactions. Old and weak people should pay special attention when they are beginners.
However, when practicing Tai Ji Chuan, beginners often feel pain in their legs because of the large amount of exercise in their lower limbs, which is a natural physiological phenomenon. As long as you persist, the sore will gradually disappear.
Fifth, persistence is very important.
"Nothing is difficult in the world, as long as you are willing to climb." The most important thing in learning anything is persistence, especially in Tai Ji Chuan, which is a complicated sport. If you can't persist, it's hard to see the fitness effect of Tai Ji Chuan.
Practice Tai Ji Chuan's precautions
One is exercise time.
The air cleanliness in the early morning in winter is poor, so the best time for exercise is after sunrise. Before practicing boxing, you'd better relax your bowels, drink some drinks such as soybean milk and milk, and eat some biscuits or other snacks, but don't be too full. (It is more suitable for the elderly around 10 in the morning)
The second is the exercise place.
It is not suitable to exercise in the courtyard full of soot and dirty air. You should choose a sunny and sheltered place to exercise (it is not advisable to exercise outdoors when there is fog). If you choose indoor exercise, you should pay attention to ventilation and keep the indoor air fresh. When practicing boxing, don't talk to people while practicing boxing.
The third is the intensity of exercise
We should flexibly adjust the amount of exercise according to our own situation, choose a certain driving posture and do what we can. Adapt to exercise slowly, don't rush for success, and don't deliberately breathe hard to achieve the so-called "abdomen" to avoid dizziness and shortness of breath, which will affect natural breathing.
In addition, we should pay attention to warm-up activities before exercise, such as stretching, bending and squatting. Otherwise, it is easy to cause sprains, bumps and fractures.
Fourth, don't exercise with illness.
Patients with hemoptysis and bleeding should not practice boxing. If angina occurs during winter exercises, they should stop exercising immediately. Take it easy. You can sit down or have a rest in a semi-recumbent position. If the pain is not relieved, you should go to the hospital for examination in time. Just after exercise, it is best not to drink a lot of water immediately. After a short rest, drink a small amount of water many times.
Drinking light salt water helps to keep the balance of water and salt in the body, and drinking some sugar water and fruit juice helps to replenish the consumed energy as soon as possible and promote the recovery of the body.
Fifth, don't take a hot bath immediately after exercise.
Because exercise makes the blood vessels of muscles expand, the blood flow increases, and the blood vessels of internal organs contract accordingly to maintain the blood flow of muscles. At this time, taking a hot bath will make the blood flow of skin and muscles increase continuously, while the blood flow of internal organs, especially the brain, decreases, which is prone to cerebral ischemia and fainting.
Tai Ji Chuan's main points and basic requirements 3 What are the basic skills of Tai Ji Chuan's practice? First, the basic skill of back-and-forth boxing is to draw the strength from the forearm, through the abdomen (sword-shaped point), to the palm, then pass the fist through the fingers, put the fist into the palm, and then attack with the palm. At the same time, you will calm down and use firm but gentle as strength.
Whether it is a hand swing or a head swing, it should be displayed as a sword-shaped point, which is used in conjunction with the qi and blood in the body and the hand punch when exerting force. This is Tai Ji Chuan's first forward swing basic skill. Tai Chi Chuan's second forward swing can also be simply imagined as a fist strike with the forefoot, while the image of the hand can be imagined as one-on-one hit.
In this forward swing exercise, it should be noted that the front finger of the hand cannot be completely straight and the forearm cannot be bent at the same time. The palm can't be buckled inside, but the center of the fist acts on the fist. Keep your forearm straight.
Basic Exercise 2: Body Balance If you have already done basic training in boxing, you can also carry out training such as body balance and boxing back and forth. This set of combination boxing is the most basic set of movements in boxing practice. The purpose is to exercise the muscle strength of the forearm, instead of using the palm of your hand.
When practicing one step, the wrist should be straight, the fingers should be curled and unyielding, the nails should be in the center of the palm, and the palm should be waved forward. As long as you master Tai Ji Chuan's skills, you can practice the following steps. After you have a good balance, do this step well, and you can fight Tai Ji Chuan.
It is not only required to practice body balance with forward swing, but also to practice body balance with backward swing and to practice body stability with forward swing and backward swing. Tai Ji Chuan is a physical and mental coordinated exercise, which can fully stimulate the color inside the human body, stimulate the internal potential of the human body, exercise the reaction ability of the human body, and make the human body healthy. It is a sport that is beneficial to people's health and physical fitness.
Moreover, practicing Tai Ji Chuan is not only playing the role of martial arts, but also improving people's psychological quality, making people feel peaceful and healthy. It is a very comprehensive sport. My last heart is to answer such a question. I haven't studied Tai Ji Chuan for several years. You can also understand three-step boxing, four-step boxing and thirty-six strength. Just like those who practice qigong and keep fit, they are all real things, but many people don't understand them. Tai Ji Chuan is talking about balance. Send a child to cooperate with Yin and Yang. A yin spot on your hand is to send your body to a yang spot.