How do beginners practice Tai Ji Chuan well? Tai Ji Chuan is a traditional boxing unique to China. Now many people practice Tai Ji Chuan, mainly for self-cultivation and physical exercise. For some beginners, it is more important to find a way to practice Tai Ji Chuan. Let's take you to see how beginners can practice Tai Ji Chuan well.
How do beginners practice Tai Ji Chuan 1? First, how do beginners practice Tai Ji Chuan?
1, we should start with simple routines.
For example, Formula 24 simplifies Tai Ji Chuan. Not much movement, short time of 4~5 minutes, more comprehensive formula. At that time, when famous artists compiled this routine, they also considered that its movements were in line with people's sports physiology, which could not only exercise but also easily cause sports injuries.
Then learn some more complicated routines. Then don't rush to practice equipment, practice four or five sets of boxing first. With a solid foundation, it will be easier to practice swords, guns and sticks. You should take it step by step, don't worry.
2. The method is correct.
Buy some teaching CDs and books to read. It will be faster to find a teacher who thinks he is good at practicing. Watch more, watch discs or teachers practice, and pay attention to the movement state, trajectory and starting position of hands, feet and body.
The most important thing is to practice more. Practice, practice, practice more. As the saying goes, "never leave your hand" is the truth. It used to be said that "Tai Chi will not go out for ten years" is to ask people to practice patiently, so Wushu is also called "Kung Fu". But now I have been practicing for less than ten years. Master is much more open now, unlike before, when he was afraid that his apprentice would rob him of his job. Besides, there are so many books. It's convenient to buy a CD and watch it several times. Learn some basic skills when you learn boxing. Such as leg press, kicking, squatting and other basic skills to stretch ligaments and increase waist and leg strength. There is a saying that "you don't practice boxing, you are sloppy." .
3. When learning boxing, you must learn to protect yourself seriously.
Get ready before practice, pay attention to tidy up and relax after practice, and don't kick too hard to avoid pulling the ligament. Boxing practice process
Pay attention to the direction of knee flexion as much as possible consistent with the toe direction, pay attention to the knee flexion should not exceed toe 3. There are also some protective measures that you can learn from when doing other sports. In short, it should be clear that the purpose of practicing boxing is to keep fit, rather than let yourself be entangled in injuries again.
4. You should have perseverance.
Many people give up halfway through practice, either they don't want to practice or they want to be lazy. But it's not easy to take it after a long time. Keep practicing, practice more when you have time, and don't have time to think about one or two moves.
5. In the process of learning boxing, we should constantly combine some Taiji theories.
Knowing the usage of boxing and the sense of attack and defense, the movements will be correct and beautiful, and the more you practice, the greater your interest. Ten Essentials of Taiji written by Yang Chengfu, the founder of Yang-style Tai Ji Chuan, is familiar to most Tai Ji Chuan learners. It is easy to remember and comprehensive, and tells the essentials that must be mastered and familiar in Tai Chi learning, including the essentials that must be understood, such as standing at attention, following up and down, and continuing.
Second, how to practice Tai Chi.
To practice Tai Ji Chuan well, we must first take the step of Tai Ji Chuan. Tai Ji Chuan demanded that the exercise should be continuous like rotation, and pay attention to follow the feet and exert strength on the legs. If you can't take the step of Tai Chi correctly, you can't reach the above level. Taiji steps include forward, backward and left-right movement. It runs through the whole routine of Tai Ji Chuan, and only by taking proper Tai Chi steps can Tai Ji Chuan show its true charm.
How to take a good Tai Chi step
1, be sure to keep the correct body shape and posture, that is, the upper part is empty and the lower part is solid. Don't lean forward and lean back, lean left and right, and walk like a duck swimming. Your upper body is straight, comfortable and calm, and only your lower limbs can move.
2. When stepping, slowly move the center of gravity to one side, tuck in the crotch root, so that the center of gravity of the abdomen is completely seated, and then slowly lift the other leg. The thigh must be strengthened on the knee to drive the calf to lift the heel, and the heel naturally droops, and the toes slowly step from drooping to upturning. When your feet touch the ground, tread lightly like a cat, and then transition to your toes. Then the body consciously sinks, the center of gravity slightly presses the front legs, and then the center of gravity. The main point of action is that the speed cannot be fast or slow. Whether it is falling or rising, we must have a sense of resistance and not do it at will. Only in this way can we exercise like spinning silk and reach the requirement of walking on thin ice.
When the hind legs move forward, the center of gravity must be shifted to the left leg, and then the hind legs can be slowly lifted. In order to prevent the center of gravity from moving to the correct position, push the hind legs to the ground. This also ensures the stability of the pace.
Third, Tai Ji Chuan essentials
1, the head and neck seem to be lifted up and kept upright. You can turn if you want to be loose but not stiff. If you stand upright, your body center of gravity will remain stable.
2, including chest pulling back, sinking shoulders, hanging elbows refers to the posture of chest, back, shoulders and elbows. Don't stand on your chest, don't shrug your shoulders and sink, don't lift your elbows and droop, and relax naturally.
3, hand-eye correspondence, with the waist as the axis, moving like a cat, the difference between reality and reality is that boxing must echo up and down and be integrated. Ask for action out of intention, starting from the waist, manually and easily turn your eyes. The lunges and imaginary steps of both lower limbs are distinguished alternately, and the legs are strong, and there is no sound when moving slowly.
4, body and mind go hand in hand, and have to forcibly understand the intention unilaterally. If you are soft in boxing, don't have a fever or sweat, and your heart rate remains the same, you will lose the role of boxing. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.
5, spiritual harmony, dantian stagnation is intended to cooperate with breathing. Breathing should be abdominal breathing, and one breath and one breath just match the opening and closing of the action.
6. Seek quietness while moving. The combination of dynamic and static means that the body moves and the brain is static. Thought should be focused on boxing. The so-called external movement, inner peace.
7. Form unity and continuity means that each finger moves evenly and quickly, with various types of continuity, and muscles of all parts of the body are relaxed, coordinated and closely linked.
Tai Ji Chuan is the perfect combination of dialectical theoretical thinking of the Han nationality with martial arts, art, guidance and traditional Chinese medicine. His practitioners' practice of mind, spirit, form and spirit conforms to people's physiological and psychological requirements and plays an extremely important role in promoting people's physical and mental health and the harmonious coexistence of human groups.
How do beginners practice Tai Ji Chuan 2 and the benefits of practicing Tai Ji Chuan?
1, start the self-healing system.
With the growth of age, people's self-repair system is slowly deteriorating. Tai Ji Chuan can regulate body and mind, reconcile yin and yang, promote balance and activate the body's repair function. Ten minutes a day, away from sub-health.
2, dredge meridians
Sitting in the office for a long time, physical activity is less, brain activity is more, the channels of meridians are blocked, and small pimples will break out all over the body, just as water stops flowing and it is easy to be sour and smelly. Insist on practicing Tai Ji Chuan, dredge meridians, and acne will be less.
Step 3 relax the nervous system
If you don't exercise or do anything for a long time, your whole body will be very nervous and stiff. Tai Ji Chuan's concentration and calmness can relax your nervous system and relieve dizziness.
4. Enhance heart function
I don't like sports, so my heart function is not strong. Tai Ji Chuan is slow, but it can stimulate the whole body's qi and blood, enhance the heart function, and make the heart slow and powerful.
5, strong blood vessels
Medically speaking, Tai Ji Chuan can enhance the elasticity of blood vessels, reduce the possibility of blood vessel rupture, and also enhance the whole body elasticity.
Step 6 strengthen bones and muscles
Life is irregular, so the muscles and ligaments of the whole body are stiff and inelastic, lacking strength. By practicing Tai Ji Chuan, the strength of muscles and ligaments is enhanced and the joints are flexible.
7. Smooth blood circulation
The qi and blood of the human body are not smooth, because the meridians are impassable, and people are prone to get sick. Taiji can easily open channels and collaterals, and enhance human blood circulation and metabolism.
8, reduce the five zang-organs diseases
The five internal organs need exercise. If they don't exercise, they will naturally get hard and get sick. Therefore, Tai Ji Chuan's constant exercise can promote the self-massage of the viscera and nourish the five zang-organs, and many diseases will naturally not come.
9, the rule of three highs
There are three highs, and doctors have prescribed many prescriptions, but they have no great effect. So start practicing Tai Ji Chuan, elegant aerobic exercise, to help you control the three highs safely. Tai Ji Chuan has a good effect on preventing and treating hypertension, diabetes, obesity and habitual constipation.
10, Happy Genie
Traditional Chinese medicine believes that Tai Ji Chuan will eliminate the ischemic symptoms of the heart or lower blood pressure, so that the human body can eliminate fatigue, feel happy and relieve palpitations. People's unhappiness is related to blood, and Tai Chi can lower blood sugar and blood fat. Eliminating blood stasis, anemia and other garbage will make people feel happy.