First, tai chi pile:
Exercise posture: the body stands naturally, with feet shoulder-width apart, forming a figure of 1 1. Keep your head straight, lower your eyes and squint forward and downward, and relax from head to toe. Hands droop naturally and stick to both sides of thighs. The tongue sticks to the front teeth and gums.
Second, psychological method: after the body relaxes, visualize yourself and the vast universe and enter the realm of ecstasy.
Third, tai chi pile:
1, feet flat, one foot wider than shoulders, feet standing in the shape of 1 1, relaxing from head to toe in turn, and then legs slightly bent to form a high horse pile, indicating that the crotch is round. Pull back with your chest.
Slowly raise your arms to shoulder level, with your elbows slightly below your shoulders. Put the scapula firmly on your chest, and your arms are in a ring shape on your chest. (in terms of physical comfort).
2. Hands and fingers naturally open and bend, looking like Tiger Claw. Hands are 2 inches apart, palms inward, about 1 foot 3 inches from the chest, forming an oblate circle.
3, the head is not biased, the neck is upright, and the head is comfortable.
4. Keep your eyes wide open and look straight with your hands (you can also look straight at a distant target). Don't open your eyes too wide.
Fourth, the idea method:
1, the shoulder well conforms to the spring 1-2 minutes. Find a feeling of relaxation. The spring has numbness, fever and swelling.
2. Relax your shoulders, meandering pool and Hegu.
3, shoulder blade front paste.
4, hip front sticker.
5. External support of knee joint.
6, arm external support (that is, external support and holding the ball).
7. I will stay in my abdomen and take a deep breath.
1–7 Each action takes1–2 minutes, and a cycle takes 8–10 minutes. You can do several cycles, usually 8–10 cycles.
V. tai chi pile (closed):
Exercise posture: from the original posture, hands are folded from both sides of the body to the abdomen, and hands overlap. The delivery palace in the left hand is buckled in the right hand, and the delivery palace is buckled in the abdomen, with the head straight and looking forward.
Six, mind method: I intend to restore the abdomen through the body meridians.
Extended data:
Requirements for vertical piles:
First, the head is easy to be right: the head is the highest place in the human body, the king of the human body and the master of the whole body. Not inclined, the head is clear and dignified, and its head must be upright, which is of great significance to commanding the whole body.
Second, the shoulder is easy to follow: for those who follow the shoulder, the shoulder is flat and smooth in the left and right direction, which means that the scapula extends to the left and right in a balanced, parallel and stretching way, without staying or towering, so as to combine strength.
Third, the chest is easy to come out: the majesty of the chest is the chest. Chest is not chest, chest is strong, chest is not straight. The chest is conducive to the flexibility of the waist. If the waist is flexible, the body will be light and the whole body will work together easily.
Fourth, the waist is easy to stabilize: the waist is the center of human joints, the link between the limbs moving up and down, and the center of gravity. So the most important thing about the waist is stability. If it is stable and thick, it will be solid. The upper and lower qi is not stagnant, and the strength is not empty.
Fifth, the feet are easy to be firm: if the feet are firm, the feet should be flat, and the inside of the big toe should be buckled down hard, so that the feet can stand firmly on the ground. As the old saying goes, all strength comes from the feet, and whether the feet are firm or not will directly affect the gait, body shape and strength.
Sixth, the knee is easy to bend: the knee should be good at bending, and straightening in the curve is the way to stabilize the footwall. The knees are slightly bent and stretched up and down, so that the tendons are stretched and the footwall is stable.
Seven, the hand is easy to hold: holding the yuan and keeping one is the specific requirement of practicing Tai Chi. When making meritorious deeds, put your hands together, just like an old man holding a tree.
The elbow is bent, the wrist is flat, and the five fingers are naturally separated. This is the basic posture of standing on the Tai Ji Chuan pile. When doing work, try to make elbows and arms extend in parallel, so as to achieve the purpose of stretching muscles and running the machine freely.
Eight, the spine is straight: the spine is the support of the human body, the channel of many nerves, and the main way to dominate human activities and consciousness.
Baidu Encyclopedia-tai chi pile Gong