Warm-up exercise before playing Tai Ji Chuan
First, the neck movement:
Stand with your feet apart, the outer edges of your feet are shoulder-width, and your feet are empty. Look straight ahead for a distance, with your lips slightly closed, your tongue pressed against your upper jaw, your shoulders, elbows and wrists relaxed, your arms naturally droop and you breathe naturally. Take the middle position of the bottom of the mandible as the reference point, while keeping the head upright, use this point to do a flat circular motion, from left to right, then from right to left, three times at a time, and then do a vertical circular motion from top to bottom, and do the same three times each. Don't use force in this exercise. Try to relax your neck. Always keep your head upright and don't nod or shake your head.
Second, the shoulder movement:
Stand on it. Take the middle position outside the two shoulders as the reference point, and use this point to do vertical circular motion, three times forward and three times backward. Don't exert yourself in this exercise. Relax your elbows and wrists and droop naturally. Don't hang your elbow and cut your hand.
After the relaxation exercise of the above parts is finished, you can do some ligament stretching exercises.
Three, servant step and lunge:
1, servant step: the practice of servant step is to separate your legs from the left and right, and the distance between your feet is about four to five times the length of your feet. Squat with one leg bent, knees and toes abduction; The other leg is straight and flat, close to the ground. Down to earth. Straighten the left leg into a left footwork and the right leg into a right footwork. The upper body should stand as straight as possible, and the top will be empty.
2, lunge: lunge is a big step forward with one leg, about four to five times the length of the foot. At the same time, the knee joint is bent, the thigh is nearly horizontal, and the knee is perpendicular to the toes. ; The other leg is straight and straight. Feet on the ground, upper body forward. Left leg lunges ahead, right leg lunges ahead. Requirements: front leg bow, rear leg pedal; Hold out your chest, collapse your waist and sink your hips; The left and right feet are about a foot apart.
General characteristics of Tai Ji Chuan
Tai Ji Chuan has a unique style and distinctive features in attack and defense. It requires static braking, combining rigidity and softness, avoiding reality and being empty, leveraging strength, and advocating that everything should be carried out objectively, coexist with others, and be dull. ? He didn't move, but he moved first? ,? First come, first go? , introduce opponents, make it weightless failure, or disperse the other side's strength, take advantage of it, and fight back with all your strength. Tai Ji Chuan's principle of attack and defense is embodied in the training of pushing hands and routine movements, which can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in the training of attack and defense fighting.
Tai Ji Chuan's attack and defense methods all follow the principle of Yin and Yang. Inducing compound hair? For the main attack and defense process. In attack and defense, listen to perceive the strength and direction of the opponent's coming. Go with the flow and change its path? In the future, force will be induced first, and then force will be exerted.
Tai Ji Chuan's eight forces: flexion (for resolving or Qi Xin's concerted attack), sliding (for taking advantage of backward attraction), squeezing (footwall bending), pressing (footwall bending, or anti-joint grip) and pulling (combining the opponent's strength with force or grip). Its characteristics:? Combine rigidity with softness, wait for action, be round and straight, overcome the big with small, and overcome the strong with weak? .
comprehensiveness
Tai Ji Chuan is a comprehensive systematic project and a comprehensive subject with the traditional cultural characteristics of the Han nationality. It involves the problems of man and society, man and nature, and the human body itself, including classical literature, physics, health preservation, medicine, martial arts, physiology, psychology, sports biomechanics, etc. , which embodies the world outlook, outlook on life, morality, outlook on life and competition of oriental literature.
adaptability
Tai Ji Chuan's movements are soft and slow, and the boxing style is not difficult to learn. Moreover, the height of posture and the amount of exercise can be different according to the individual's physique, which can meet the needs of different ages and constitutions. It is not a patent for the elderly and the weak. Whether it is theoretical research or personal practice, whether it is to improve one's technology and skills, or to prolong one's life and preserve one's health, one can participate in Tai Ji Chuan and gain one's own needs from it.
safe
Tai Ji Chuan's relaxed and supple movement features smooth movements without exertion, which can not only eliminate the original stiff strength of boxing practitioners, but also avoid the damage of muscles, joints, ligaments and other organs. It can not only change people's habit and instinct of exertion, but also avoid the possibility of chest tightness, tension and qi and blood obstruction caused by improper exertion and breathing.
The essentials of practicing Tai Ji Chuan.
1, the top strength of Virtual Spirit
Better than the above, hold your head high, there are gods in the world. Don't use force, if you use force, your neck will be strong, and your blood will not circulate, which will mean that you are deficient in essence and deficient in nature. Unless there is an empty spirit, the spirit cannot be mentioned.
2, including chest pull back
There is a little connotation in the chest, and the gas sinks in the abdomen. Avoid chest. If it protrudes, it will pneumothorax. Your heels will float easily if you put more weight on the top and less weight on the bottom. People who pull their backs put gas on their backs. If they can hold their chests out, they can pull their backs. They can pull it back, they can pull it back, and they are invincible.
Step 3 sink your shoulders and lower your elbows
For people with heavy shoulders, their shoulders will sag. If you can't droop and lift your shoulders, your qi will follow you up and you will feel weak all over.
If the elbow is drooping, it means that the elbow is drooping downwards. If the elbow droops, the shoulder can't sink, and the release is not far away, which is close to the breaking force of my family.
4. Up and down.
Those who follow up and down, that is, as Tai Chi Chuan said, are rooted in the feet, originated from the legs, dominated by the waist, shaped by the fingers, and from the feet to the legs and waist, they must always be complete. Manual, waist moving, feet moving, eyes moving, so it can be said that money moves with it. If you don't move, you will disperse.
5. Internal and external integration
Tai Chi is practiced by God, so it goes: God is a coach, as a driver? . The spirit can be mentioned, and the natural action is light.
The shelf is nothing more than open and closed. The so-called openers not only let go of their hands and feet, but also open their minds with them. The so-called craftsman not only combines hands and feet, but also combines heart and hands. If it can be integrated inside and outside, it will be seamless.
6. Continuous connection
The power of foreign boxing is acquired, so there are ups and downs, broken wires, the old power is exhausted, and new power is not born. This time is the easiest time to be used. The original intention of Taiji Chuan is not difficult. From beginning to end, cycle after cycle, cycle after cycle. What was the original theory? As endless as the Yangtze River? Another day? As strong as silk? All the words are consistent.
7. Seek quietness while moving
Waijiaquan, with jumping and falling as its energy, uses all its strength, so no one breathes after practice. Tai Chi uses static resistance to movement, although it is still static, so the slower the shelf, the better. If you make it, take a deep breath, and the gas sinks in the abdomen, so the blood is harmless. Scholars can only get their meaning if they adjourn cautiously.
8, loose waist
The waist is the master of the whole body, which can relax the waist, then make your feet strong and the footwall stable. The change of reality depends on the waist to rotate, so: The source of fate is in the waist? No way, you must ask for it in your waist and legs.
9, according to the actual situation
The first meaning of Taijiquan is to distinguish between reality and falsehood. If the whole body is sitting on the right leg, the right leg is solid and the left leg is empty. If the whole body is sitting on the left leg, the left leg is real and the right leg is empty. Virtual and real can be separated, and then the light spirit can turn effortlessly. If it can't be divided, it will be depressed, unstable and easily influenced by others.
10, it is not difficult to use your heart.
Taiji legend: it's all about heart, not force. It's inconvenient to practice Tai Chi to untie the whole body, let him stay between the bones and muscles to bind himself, and then change lightly and turn himself into a circle.
Or how to increase strength without exertion? There are meridians in the human body, such as geosyncline, which is not blocked, but the meridians are not closed, so qi is flowing. If the whole body is stiff, the meridians are blocked, the qi and blood are stagnant, and the rotation is ineffective, then the whole body will make a move.
If you don't exert yourself, you have intention, you get what you want, and you are angry. If your qi and blood are flowing, you will lose it day by day, and it will keep flowing all over your body. After practicing for a long time, you will get real inner strength, that is, Tai Chi legend? Very soft, and then very hard? Yes
Tai Chi Chuan, a kung fu master, has arms as heavy as cotton wrapped in iron. People who practice foreign boxing are very powerful when they use force, and frivolous when they don't use force, which shows that their strength is the power of external forces floating on the surface. Efforts without intention are the easiest to provoke, but this is not enough.
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