If so, what is the standard? The spirit of the monarch comes to the flesh and blood minister. What is the intention of trying to push? Longevity prolongs life. Song Xi Song Xi 140. Every word is true and clear. If you don't beg here. Waste time and sigh

Psychological solutions to thirteen kinds of potential behaviors

Wu Yuxiang's understanding of thirteen potentials.

Only by practicing qi with your heart and keeping calm can you converge to the bone. It is convenient to carry gas and obey orders. If the spirit can afford it, there is no danger of delay; The so-called overhead suspension also. The spirit must be changed, but it is round and lively; The so-called change is also true and false. You must remain calm, relaxed and focused. Upright and comfortable, supported on all sides. Qi is like a zigzag bead, nuanced (it is said that qi is all over the body). Exercise is like steelmaking, so why not? God is shaped like a rabbit, just like a cat catching mice. Quiet as a mountain, moving as a river. Energy is like opening a bow, energy is like archery. Seek intuition in music, store it and then send it. The force is transferred from the spine to the steps. Receiving is releasing, and releasing is receiving. If it is broken, it must be folded back and forth to reconnect. Advance and retreat must change. Extremely soft, then extremely hard. Can breathe, and then can persist.

It is harmless to cultivate qi directly, and energy is more than enough to be stored through qu. Heart is the command, qi is the flag, and waist is the cover. Seek development first, then compactness; Just be meticulous.

He said, "If you don't move, you won't move. He moved slightly and moved first. " The strength seems to have loosened, the exhibition has stopped, and the strength continues. He said, "First, the mind, then the body. The abdomen is relaxed and the shares are closed. " God is at ease and quiet, engraved in his heart. Remember that there is no movement and no silence. Pull the air to the back and collect it in the spine. Internal solid spirit, external relaxed. Walk like a cat and move like a silk scroll. Concentrate on the spirit, not the spirit. Qi stagnation, qi is weak. Those who have no life are pure and rigid. Gas is like a wheel. Waist like an axle.

Tai Ji Chuan and Female Health Care

Generally speaking, due to physiological reasons, women's qi and blood are prone to loss and imbalance, which in turn leads to anemia, kidney deficiency and endocrine disorders, which directly leads to premature aging. There is not a woman who doesn't love beauty and doesn't want to stay young and healthy forever. Tai Ji Chuan is the best solution to meet these wishes. The theory and practice of traditional Chinese medicine prove that high-intensity exercise is not conducive to scientific fitness. ? The characteristics of Tai Ji Chuan's exercise are: lightness in movement, even breathing, quietness in movement, although still moving, nourishing the brain in movement, activating qi and blood, giving consideration to both inside and outside, and practicing body and mind. In the process of boxing, the internal qi flows naturally and moves harmoniously, which can reconcile the yin and yang of the human body, dredge the meridians, and make the kidneys full of vitality and clear-headed. In a word, Tai Ji Chuan strengthens the vitality of human body by nourishing essence, qi and spirit, making it more and more vigorous.

Boxing influenced by it

Bruce Lee's Jeet Kune Do.

Bruce Lee studied Wing Chun under the wing Chun master, but his first teacher was his father Li Haiquan. Li Haiquan has been practicing Tai Ji Chuan as a dramatic actor for decades, and Bruce Lee has been practicing Tai Ji Chuan since he was a child. In his philosophical thesis, he clearly expounded his martial arts thought, which was entirely out of Tai Ji Chuan's Yin and Yang thought. The symbol of Jeet Kune Do in Bruce Lee also evolved from Pisces in Tai Ji Chuan.

Related philosophy

1. The Book of Changes: "It is easy to have Tai Chi, two instruments are born, two instruments are born with four elephants, and four elephants are born with gossip." Confucius' Ying Da Shu: "Taiji means that before the heavens and the earth are divided, the vitality has been mixed into one, that is, the beginning and the beginning." ? 2. Neo-Confucians in Song Dynasty believed that "Tai Chi" was "Li". "Zhuzi School" Volume 75: "Taiji is just an obscure truth, which contains yin and yang, rigidity and singularity, and is everywhere." "Zhang Zizheng Zhu Meng Taihe" Qing Wang Fuzhi: "The Tao is the principle of heaven and earth, that is, the so-called Taiji." ? 3. It is called Tiangong and Tianjie. Ruan Wei's book "The History of the Three Kingdoms Forever" (72): "Is there a dispute between time and Tao?" Tai Chi can soar. "Jin Bao Pu Zi Wu Shi": "The garden wants to go to the forest, and the head of the museum violates Tai Chi. "Cloud Seven Signs" Volume 8: "Tai Chi has the king of Yuan Jing, and the person who took the fairy for three days is also. "

Tai Ji Chuan's medical and health care function, Tai Ji Chuan, has been evolving and developing in the long-term practice of Chinese people all through the ages. It has formed a complete and systematic content both technically and theoretically, and has become a relaxed and gentle sport with valuable medical value. This is one of the great contributions of ancient people in China in sports. Tai Ji Chuan has profound offensive and defensive art and valuable medical and health care functions. It is a kind of sports that combines the long-standing boxing, guiding and breathing techniques in China, innovatively treats diseases, strengthens the body and prolongs life. In the classic works of Taiji Biography, there is a detailed explanation of its intention, that is, to prolong life and not return to spring. Tai Ji Chuan is characterized by light movements, gentle operation, natural breathing and no exertion. It is a movement at rest. Although the movement is static, it nourishes the brain, so it activates qi and blood, gives consideration to both inside and outside, and exercises the body and mind. That is to say, consciousness, breathing and exercise are closely combined, so as to regulate the yin and yang of the human body, dredge meridians, unblock qi and blood, and make people's lives flourish, so as to strengthen their health, save lives, rejuvenate themselves, and play a role in strengthening their health, eliminating diseases and prolonging their lives. ? Modern medical research shows that Tai Ji Chuan is different from general fitness gymnastics, except that all muscle groups and joints of the whole body need to cooperate with uniform deep breathing and diaphragm movement, and more importantly, it needs mental concentration and ideas, which has a good influence on the central nervous system, thus laying a good foundation for the activities and improvement of other systems and organs.

What are the requirements for exercise in Tai Ji Chuan?

First, the heart is static and loose.

The so-called "peace of mind" means that when practicing Tai Ji Chuan, all distractions are eliminated from the mind, so that the spirit can concentrate on every detail without interference and concentrate on practicing boxing. This boxing method of "calming the heart and guiding the mind" can regulate the functions of cerebral cortex and central nervous system and enhance the functions of other organs of the body.

The "looseness" emphasized by Tai Ji Chuan's movements is not the relaxation and fatigue of the whole body, but the conscious relaxation of the joints, muscles and internal organs of the whole body on the basis of maintaining the correct posture during boxing practice. So as to form an organic and unified coordinated movement from expression to viscera and even limb strength.

Second, the circle is vivid and coherent.

"Coherence" required in Tai Ji Chuan's exercises is multifaceted. First, it refers to the continuity of limbs, the so-called "continuity". Secondly, it refers to the connection between actions, that is, "potential connection". The end of the last action is the beginning of the next action. And "circle" is a further requirement on the basis of coherence, that is, perfection, fluency and naturalness. In fact, every movement is a circular movement from the inside out.

Third, the actual situation is clear.

This is to describe that Tai Ji Chuan should practice lightly and move evenly. To do this, we should first pay attention to the appropriate transformation of reality and excess, so that the movements of all parts of the limbs will not be unstable. If you can't keep your balance and stability well, you can't talk about lightness, neatness and "walking like a cat" at all.

Fourth, breathe naturally.

Tai Ji Chuan requires deep, long, thin, even, smooth and natural breathing. According to the technical level mastered by Tai Ji Chuan practitioners, breathing methods can be divided into natural breathing, pre-abdominal breathing, post-abdominal breathing and boxing breathing.

Natural breathing means that the breathing mode of the practitioner does not change with the change of boxing potential, which is completely natural.

Abdominal breathing means that the abdomen protrudes outward when inhaling and naturally retracts when exhaling.

Abdominal reverse breathing is just the opposite of abdominal forward breathing, that is, when inhaling, the abdomen adducts and when exhaling, the abdomen protrudes.

Breathing with boxing potential means that breathing changes with boxing potential. These breathing methods mentioned above, no matter which one is adopted, should be natural, even and slow, and should be coordinated with the movement naturally.

L, the heart is not bitter: Wu Yuxiang pointed out in "On Taiji Biography": "If you don't use your heart, you will have your heart. When you get what you want, your qi will come to you. With the flow of qi and blood, it will be lost day by day and flow all over the body without end. After practicing for a long time, there will be real inner strength. " Taiji preach the theory of "inner trinity": harmony between heart and heart, harmony between heart and qi, and harmony between qi and force. In fact, it means "Qi can move at will", and the Tai Ji Chuan movement is called "Sida", which requires "reaching the heart", "reaching the meaning", "reaching the spirit" and "reaching the strength". The so-called "intentional non-use of force" focuses on "intentional", and "no use of force" means "no effort"; Replace clumsy strength with skilled strength; It is "taking advantage of others" and "borrowing people's power"; It is "42000 Jin", in which "42000 Jin" is force, which is the lever principle in mechanics on the premise of "introduction failure"

2. Relaxation of nature: Yang Chengfu, a master of Tai Ji Chuan, pointed out in "On the Practice of Tai Ji Chuan" that "Tai Ji Chuan is the art of being soft and firm, hiding needles in cotton ...". Combine rigidity with softness, and combine rigidity with softness. "Needle hidden in cotton" means strength. Requirements: loose but not soft, soft but not scattered. The perfect Tai Ji Chuan action should be soft outside and rigid inside, combining rigidity with softness, combining yin and yang, harmonious in form and spirit, and combining rigidity with softness. How can I relax and be natural? First of all, we must be restrained, calm, calm, focus on our own intentions, be aware of our anger, and don't rush into force. Only in this way can we relax, recharge our batteries and look natural. Specifically, the head should be upright, the lower palate should be slightly retracted, and the head should be lifted upward, "the virtual collar is strong." The upper limbs "sink their shoulders and drop their elbows", that is, the joints relax and the elbows naturally sink. The trunk should be "holding the chest and pulling the back", "moving the waist and opening the hips" and "turning the tail in the middle". Only the waist is loose. Self-sinking of qi "Opening the waist and hips" can adjust the distribution of the whole body strength, make the movements coordinated and make the whole body flexible.

It should be pointed out that "holding the chest and pulling the back" is by no means a hunchback. The lower limbs should be distinguished from the actual situation. The body's center of gravity is on the right foot, which is solid and weak. Focus on the left foot, the left foot is solid and the right foot is weak. The reality is clear and the center of gravity is stable. In addition, it is necessary to achieve the unity of god and body. Internal and external integration. Let nature take its course, let it take its course, get its chance, and let nature take its course.

3. Harmony: According to the mechanical properties of the shape "circle" in geometry, the volume of a circular sphere is the largest, while the area of a circle is the smallest. A circular sphere bears the most uniform force. This is why steel balls are the most flexible to rotate in mechanical bearings. In addition, circular objects with the smallest area are more difficult to be disturbed by external forces. "Tai Chi. Born with no promise. The mother of yin and yang is also ". Taiji is similar to infinity in that they are both round. The difference is that "Tai Chi practitioners are also the mother of Yin and Yang". Tai Chi can be divided into yin and yang, so it works. And the transformation of yin and yang. Although the operation of Taiji Chuan is not a sphere, it is modeled after a circle, so his technique, posture and footwork are all round, arc and spiral. Don't go straight. When Tai Ji Chuan exercises, it is required that all limbs should be round and arc except the spine (vertebra) in the middle of the tail is straight. As the saying goes, "Tai Ji Chuan cannot live without circles". "When you are old, you will practice boxing in circles." Tai Ji Chuan exercise is spiral, and it is the most flexible to walk around, so that muscles and veins are stretched and blood flows smoothly.

Speaking of consistency. Must be "up and down". Wu Yuxiang pointed out in "On the Biography of Taiji": "Rooted in the foot, originated from the leg, and dominated by the waist. Formed in the fingers, from the feet to the legs and waist, it must always be complete. " The spine is the main shaft, and the limbs move with it. "If you don't move, you will be scattered" (Yang Chengfu). And note: no loss is good, and the consistency is moderate.

Tai Ji Chuan's consistency requirements: open and close up and down, left and right, and each movement is coherent and flexible. The connection is slightly stiff, not stiff or stagnant, continuous, and there can be no pause or fracture. All movements rotate like curves, full of air and never stop. As the saying goes: "Walk like a cat. It's like spinning. "Action leads the spirit with meaning, which is symmetrical and coordinated.

4. Opening and closing, excess and deficiency: Opening and closing, excess and deficiency are typical of Tai Ji Chuan's theory of Yin and Yang. Opening excess is yang, closing deficiency is yin. In Tai Ji Chuan's movement, opening is stretching and enlarging, and closing is converging and narrowing. The opening and closing spiral forward with the action, which means "stick together and stick to it" "One opening and one closing is enough to make boxing wonderful" (Chen Xinyu). The opening and closing of Tai Chi Chuan focuses on the interior, not the exterior. Open and close from the inside out. External introduction, internal and external integration, air infiltration, flexible strength. The actual situation should be clear and the transformation should be flexible.

5, abdominal breathing: people's normal breathing is natural breathing. In addition to natural breathing, Tai Ji Chuan advocated reverse abdominal breathing. Make breathing and movements open and close, up and down: combine stretching and contraction, and follow the principle of "start inhaling and exhaling, open inhaling and exhaling, and contract inhaling and exhaling", so that the diaphragm of the abdomen can fluctuate and pressurize continuously through breathing, and the internal organs can be slightly squirmed and massaged. Activate viscera mechanism, accelerate qi and blood circulation, and improve human microcirculation. After the momentum of the Tai Ji Chuan Movement ended, it "sank into the abdomen" and gathered its anger in its stomach.

The common method of abdominal breathing is "the mouth seems to open and close, the lips are slightly closed, the tongue is on the palate, and the mouth breathes through the nose, so let it go naturally" (Yang Chengfu's language). When practicing boxing, you are required to "breathe slightly and continuously" and be calm and at ease. Heart and breath depend on each other, breathing naturally. A quiet heart can nourish the heart, qi and essence. This is the "three nourishment" in the process of abdominal breathing, which requires "deep, long, even, fine and slow". Try to cooperate with Tai Ji Chuan's movements.

To sum up, the essence of Tai Ji Chuan is the close coordination of "consciousness, breathing and action". Under the guidance of consciousness. Coordinate breathing and exercise. Do "practice, practice, practice again" simultaneously. Only by studying and practicing Tai Ji Chuan in this way can we achieve the goal of strengthening the body, getting rid of diseases and prolonging life. Of course, it is not a day's work to truly achieve the above requirements, and it takes years or even decades of efforts.

In addition, Tai Ji Chuan should also pay attention to the following points:

1. Learning and practicing Tai Ji Chuan should be "step by step", from shallow to deep, from simple to complex, from easy to difficult. It is not advisable to be quick and quick;

2. In daily practice, you should be prepared before practice and arranged after practice. Prevent sprain of bones and muscles. The main points of preparation are twisting the waist, neck, knees, elbows, hands and feet. The key point of the finishing action is to pat all parts of your body with your hands, stand up and relax, and let your stiff and nervous body relax:

3. When studying and practicing Tai Ji Chuan, we should avoid the mistake of "emphasizing form over reason, emphasizing action over quietness, emphasizing speed over slowness". Most beginners mainly imitate actions. After several years of practice, the expected effect can not be achieved. The reason is: I don't understand the essence of Tai Ji Chuan's family boxing. Tai Ji Chuan didn't work hard, but practiced "quietness, qi and spirit" through body movements. It is required to achieve: the combination of "practicing boxing, practicing kungfu and keeping in good health", focusing on keeping in good health;

4. Tai Ji Chuan is a physical and mental sport. "Meditate slowly, move in silence, move in silence". "Taiji chuan is static and dynamic, although it is still static, so the slower you practice, the better. Slow breathing is deep and long, the gas sinks into the abdomen, and the blood debt is not harmful. Scholars can get their meaning if they understand it carefully. "

Practice Tai Ji Chuan's precautions

The purpose of practicing Tai Ji Chuan is basically to keep fit. If we can pay attention to some matters during practice, it will make the practice even more icing on the cake.

Tai Ji Chuan's exercises require peace of mind and relaxation, so as to guide Qi purposefully. Generally speaking, choosing a quieter environment can better meet the requirements of quietness. If the surrounding environment is noisy, which interferes with the mood or inattention during practice and is influenced by various factors, practicing a set of Tai Ji Chuan will be very different.

The breathing in Tai Ji Chuan's practice is thin, even, slow and long abdominal breathing. The vital capacity of each breath is large, so it is very important to choose a place with fresh air and high oxygen content. Usually people in the early hours of the morning; Or find a green space at night, such as a park or an open space with green trees to practice. This is beneficial to the gas exchange inside and outside the human body, thus meeting the requirements of respiratory system health. If you practice Tai Ji Chuan in a place where the air is turbid and the exhaust gas is serious, you may not be able to keep fit and your body will be hurt more than usual.

Tai Ji Chuan needs to relax in practice. According to the experience of practicing Tai Ji Chuan before, we should relax the broadband and not feel tight. Maybe it's not so particular now, but relaxing limbs and mind is beneficial and harmless to practice.

If you can do some warm-up activities before practice, such as relaxing your shoulders and legs, practicing Gong Zhuang and taking a deep breath, you can get into the state during practice.

Warm-up for the purpose of preparing for activities is relatively simple, moving joints and stretching muscles can make it difficult to get injured during practice and smoothly enter the practice state. Such preparation activities can vary from person to person, and warming up is enough.

In order to improve the skills and quality of warm-up activities, you need to practice, which can be based on Tai Ji Chuan's basic skills and basic movements. Basic skills generally include loose static pile, adjustable interest pile, lifting pile, virtual pile and so on. You can choose L ~ 2 Gong Zhuang as a warm-up activity once. The second is walking practice. Tai Ji Chuan has a high demand for walking, which is as light and steady as a cat, including stepping up, backward, sideways, forward and following. In principle, there should be some walking exercises as preparatory activities for each exercise. The third is the practice of holding arms. Tai Ji Chuan's main technique has some walking exercises as warm-up activities. The third is the practice of holding arms. Tai Ji Chuan's main techniques are accomplished by upper limb movements, which should be paid attention to, including leaning, pushing, holding and pushing, cloud gesture and so on. Fourth, leg skills refer to various types of leg press, kicking and leg control, which can improve the flexibility and control ability of lower limbs. The basic action is to point out an action in the routine now. Because the movements are difficult or need to be strengthened, you should also practice in warm-up activities.

Under normal circumstances, if the practitioner can pay attention to the above points, he can basically practice with confidence and the effect will not be bad. But if it is a special requirement, such as the improvement of professional technology and medical practice in Tai Ji Chuan, that is another matter.

Problems and precautions in Tai Ji Chuan's exercises.

1. Beginners in Tai Ji Chuan will feel bored. After practicing a set of boxing, you will feel your legs. Arm; Waist; My back hurts. This is because the metabolites in muscles can't be exhausted for a while during exercise, which is a physiological phenomenon. After this happens, don't be afraid, don't be afraid of pain, don't be afraid of suffering, and keep going. After about a week, the pain in all parts of your body will gradually disappear and your spirit will be more abundant than before.

After practicing for a few days, you will feel your appetite is wide open, your appetite is greatly increased, and it tastes particularly fragrant. This is because the body consumes more energy and needs to make up for the loss.

Novices should sleep for eight or nine hours when they are sleepy. This is because the body consumes a lot of energy and is very tired. If you can keep practicing for a certain time every day, you will be full of energy and have a considerable effect, even if you only sleep for four or five hours every night.

When a beginner's fingers, arms and legs are swollen after practicing boxing, don't panic and don't be afraid. This is because of overexertion. When this phenomenon is discovered, it will disappear after only two or three minutes of shaking.

5. The first time you practice routines, you will always forget the situation of the latter trend after practicing the previous trend. For example, the more you look for the right posture, the easier it is to be inconsistent. This is because you are not skilled enough. It won't be like this after proficiency.

6. When you practice Tai Ji Chuan more skillfully, you will have other ideas, because your heart is not peaceful. To avoid this problem, just look at the front of your hand, think that someone is fighting with you in front or behind you, and say "it seems that someone is in a nobody's place". That's the truth. When you find that you have distractions, control them immediately and form a habit, so that you can be quiet without distractions and get the benefits of carefree. Friend: No matter how many people come to watch when practicing boxing, you should always keep quiet and practice naturally. Don't have a heartbeat, don't have anxiety, and don't have the idea of saving face and being afraid of who will look at it, saying that "someone's place seems to be empty." That's the truth.

7. Don't pay special attention to breathing when you are a beginner in boxing. You should let nature take its course (breathe through your nose), because it is easy to forget the external style if you concentrate on the internal gas. If you practice to a certain extent, your internal qi and external posture will be consistent. I hope beginners don't rush for success, not to mention going to the abdomen too early. Because of inconsistency, it is often easy to get sick. If you feel uncomfortable with your posture, please ask the teacher.

8. After Tai Ji Chuan's exercise, his body changed obviously and he gradually became healthy. For example, people who are weak gain weight and become healthy after a period of exercise. Obese people must first lose weight, lose weight, and after exercise, they can become strong from puffiness and regain their grandeur.

9. It is best to practice Tai Ji Chuan in a place with fresh air, abundant sunshine or beautiful scenery. When you are a beginner, the place should be wide. If the place is narrow, it will affect the continuity of boxing and make the posture defective and incorrect. When you practice at a deeper level, you can practice anywhere, no matter the size of the place, although you can practice in a place the size of four square bricks, or you can practice sitting or lying down. Like this kind of exercise, you can practice with consciousness. Although it is different from the movements of limbs, you can get the same effect.

10, the best practice time is twice a day, that is, half an hour after getting up in the morning and one hour before going to bed, each time for about 20 to 25 minutes. Don't forget to take a walk after practice.

1 1. Do not practice before and after eating. It is harmful to your health to practice Tai Ji Chuan after eating or to eat after eating Tai Ji Chuan. Especially after eating, it is very easy to get stomach trouble and even cause stomach bleeding. So there must be a period of time between practicing Tai Ji Chuan and eating. Generally speaking, Tai Ji Chuan should not practice for at least one and a half hours after meals, but he should rest for 20 minutes before eating.

12. Just after practicing Tai Ji Chuan, don't binge drink, eat raw food, undress in the wind and take a bath in cold water. If clothes are soaked with sweat, they should be changed. You shouldn't sit down or stay still immediately after practice. You have to walk a few laps to calm down your whole body and wait until it returns to normal. The length of time depends on the amount of practice time and personal situation, generally at least ten minutes, the longer the better.

13, during practice in Tai Ji Chuan, it is forbidden to overeat. In the process of practice, the body needs to be supplemented because of its high energy consumption, so the diet will inevitably increase. This is a natural phenomenon, but don't overdo it.

14, avoid alcohol and tobacco. During Tai Ji Chuan's practice, it is advisable to smoke less and drink less, especially before and after half an hour of practicing Tai Ji Chuan. Otherwise, due to the strong breathing when practicing Tai Ji Chuan, it is easy to hurt internal organs.

What kind of Tai Ji Chuan is suitable for middle-aged and elderly people to practice?

Tai Ji Chuan is a traditional fitness exercise in China, which condenses the essence of ancient health gymnastics in China and is deeply loved by people. Tai Ji Chuan moves gently, breathes naturally, is not clumsy, is not limited by time and place, is easy to learn, and is quite suitable for middle-aged and elderly people to practice. Tai Ji Chuan requires that mental exercise, breathing exercise and physical activity should be closely combined. Therefore, Tai Ji Chuan not only exercised the body movement functions including bones, muscles and joints, but also effectively exercised the functions of nervous system, cardiovascular system, respiratory system and digestive system. It has a good curative effect on hypertension, neurasthenia, peptic ulcer, bronchitis and nephropathy. It is also suitable for patients with mild coronary heart disease, tuberculosis, hepatitis in recovery period, etc.

According to their physical health, menopausal people can choose some popular Tai Ji Chuan exercises of Chen Tai Ji Chuan (Chen Yuting), Yang Tai Tai Ji Chuan (Yang Luchan) and Wu Tai Ji Chuan (Wu). Here is a brief introduction to the essentials and precautions of practicing Tai Ji Chuan.

First, the mentality is peaceful and sloppy. Playing Tai Ji Chuan should be quiet, focused, free from distractions, absorbed, relaxed, dynamic and static, and "effortless". In this way, the brain can rest during exercise, and the process of excitation and inhibition of the nervous system can be better regulated, which has a good effect on treating neurasthenia and preventing and treating hypertension.

Second, it is integrated with the conductor of meaning and spirit. Tai Ji Chuan's movements are guided by his mind, that is, practicing boxing under the control of his brain. Tai Ji Chuan practiced for a long time, and the sense of qi reached, just like the sense of qi in acupuncture and qigong. With the arrival of qi sensation, there are fever, bloating, ants walking, numbness of limbs, and even the feeling of discharge from fingertips.

Third, up and down, whole body coordination. When practicing Tai Ji Chuan, the upper and lower limbs, trunk and other parts should be coordinated. Coordinated exercise inside and outside the whole body can dredge meridians, blood vessels and lymph nodes, improve coronary blood supply, improve heart tolerance, make all muscle groups participate in activities, strengthen muscle contraction and exercise joints of the whole body; Increasing breathing and improving metabolism are conducive to lowering blood pressure and blood lipid, improving respiratory system resistance and preventing muscle and osteoarthropathy.

Fourth, breathe naturally. Breathing should be coordinated with movement. Inhale when opening, lifting and closing, breathe when closing, sinking and extending, but avoid holding your breath. It is best to put your tongue on the upper jaw and inhale. When playing Tai Ji Chuan, the breathing is adjusted to be deep and steady, even and thin, deep and long. Taking the "waist as the axis" exercise, waist exercise can activate abdominal blood circulation, promote gastrointestinal peristalsis, increase appetite, improve gastrointestinal function, and prevent habitual constipation and proctoptosis.

Fifth, step by step and moderate temperature. The movements gradually increase, the number of times is from less to more, and the time is from short to long. The so-called "moderate temperature" means just the right amount of exercise; If the temperature is not enough, the due effect will not be obtained; If the temperature is too high, there will be no benefits and even abnormal reactions. Tai Ji Chuan sports can be big or small, suitable for both men and women, old and young, physically strong and weak, and can't play a full set of half sets, even weak ones can only do a few movements.

Sixth, persevere. Tai Ji Chuan is a gradually effective fitness method. Whoever can persist in training seriously will be of great benefit. Persisting in practice is good for nerves, cardiovascular system, breathing, bones, joints and muscles.

How to fight Tai Ji Chuan well?

In order to give full play to Tai Ji Chuan's special role, we should carefully master the essentials of action when practicing boxing. The "Ten Notices of Tai Ji Chuan" put forward by predecessors is worthy of attention;

1. The upright posture is natural, the center of gravity is stable, breathing is natural, and blood circulation is smooth.

2. Peace of mind, ease of mind, elimination of distractions, and quiet brain.

3. Intention is to avoid using consciousness to guide actions, "intention is to carry around", and actions are not rigid.

4. When air sinks into the abdomen, the diaphragm drops, which can increase ventilation and increase visceral activity.

5. Slow movement, but not passive and casual, can make breathing deep and long, and better guide the movement with consciousness.

6. Move gently. Walk like a cat, exercise like reeling.

7. Internal and external integration Spiritual consciousness activities are closely combined with physical movements, so that consciousness is integrated with physical movements and breathing.

8. It is required to fully coordinate the whole body movements from top to bottom, with the waist as the axis, so that the posture is not chaotic and the advance and retreat are proper.

9. Follow-up requires continuous action, from beginning to end in one go.

10. Natural breathing. When you are a beginner, you should keep breathing naturally. Later, you will gradually consciously and reluctantly coordinate your breathing with your movements to be deep, long, even and quiet.

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