1, set out: take a step to the left, raise your hands horizontally, bend your knees and press down.
2, the left and right wild horses are divided into manes: Ding Bu right embrace, turn and start, left lunge, sit back and tilt, left lunge off the foot, Ding Bu left embrace, turn and start, right lunge, sit back and tilt, right lunge off the foot, Ding Bu right embrace, turn and start, left lunge.
3, white crane bright wings: hold in the middle of the step, then sit and turn right, white hands.
4. Left and right knee-kicking: lower right and left dialing, step-by-step backward lifting, elbow-bending step, knee-kicking step, back squatting, left squatting, step-by-step backward lifting, elbow-bending step, knee-kicking step, back squatting step, right squatting, step-by-step backward lifting, elbow-bending step and knee-kicking step.
5. Waving pipa: Take a step forward, then sit, turn right and lift your feet.
6. Left and right back rolling: right back arc, elbow leg, back push palm, left back arc, elbow leg, back push palm, right back arc, elbow leg, back push palm, left back arc, elbow leg and back push palm.
7. Holding the sparrow's tail left: Ding Bu holds it right, turns to start, lunges to hold it left, right holds it left and sticks, then sits on the right row, turns left and elbows, lunges to squeeze, then holds the palm after sitting, lunges down, then sits back and flips, and turns right and opens the palm.
8. Right tail grip: Ding Bu left grip, turn around and start, lunge right grip, left grip and right stick, then sit on the left stroke, turn right elbow, lunge and squeeze, then sit on the palm and lunge forward.
9, single whip: sit back and start, turn left to wipe your hands, sit back to the cloud hand, hook your hands step by step, turn around and start, lunge and push to the left.
10, cloud hand: sit on the tiptoe, turn right and press the stroke, change the left cloud, lift the step, change the right cloud, lift the step, change the right cloud, lift the step, lift the step, change the right cloud, lift the step, change the left cloud, lift the step.
1 1, single whip: change right cloud, step hook, turn around and start, lunge and push left.
12, high horse exploration: follow the footsteps, raise your palms, sit down and bend your elbows, and explore your palms at an imaginary pace.
13, right kick: wear the palm to lift the leg, step down and open the palm, step across the arm, lift the knee and reverse the palm, open the palm and kick the foot.
14, double peaks over the ear: put your palms together, drop your hands next, lunge and punch.
15. Turn around and kick left: sit back, feet up, turn left, open your hands, sit back, elbows down, cross your arms in step, lift your knees, turn your hands back, open your hands and kick your feet.
16, the lower left potential is independent: closing the leg and hooking, stepping over the palm, hooking the palm, raising the knee and picking the palm.
17, the lower right potential is independent: step on the right leg, turn left hook, step on the palm, hook the palm, lift the knee and pick the palm.
18. Shuttle left and right: turn left and step down, half sit on the left support, turn right to start, push the right frame to the left, then stand on tiptoe, step D to support the right, turn left and start, and push the left frame to the right.
19, submarine needle: press the palm with step, lift the knee and draw the palm, and cross the palm with virtual step.
20. Flash arm: Step on the handle and push the right frame to the left.
2 1. Turn around and move the fist: sit back on the rooster, turn right and wave your hand, make a fist on the left frame, swing your fist, block your palm and lunge your fist.
22. If the seal is closed: Sit back and hold your hand, and press it before rushing.
23, hands crossed: sit back and tilt your feet, turn right and open your hands, sit left and sink your elbows, step by step.
24, closing momentum: palm down, stand at attention to restore.
Benefits of practicing Tai Ji Chuan:
1, enhance physical fitness: Tai Ji Chuan is a whole-body exercise, which can enhance the flexibility, coordination, balance and strength of the body. Long-term practice of Tai Ji Chuan can improve the sub-health state of the body and improve the immunity of the body.
2. Adjust mental state: Tai Ji Chuan emphasizes the harmony between body and mind, and relieves tension and improves sleep quality through meditation and relaxation. Long-term practice of Tai Ji Chuan can make people feel happy, calm and confident.
3. Promoting blood circulation: Tai Ji Chuan's movements and breathing exercises can promote blood circulation and improve the function of cardiovascular system. At the same time, physical and mental relaxation can reduce blood pressure, heart rate and other physiological indicators.
4, enhance muscle strength: Tai Ji Chuan's movements need to be completed with the whole body muscle strength, so it can enhance muscle strength and endurance.
5. Cultivate temperament: Tai Ji Chuan is an important part of traditional culture. By practicing Tai Ji Chuan, we can understand and experience the essence of China culture and cultivate our temperament and cultural quality.