There are several ways to beat Tai Ji Chuan. When it comes to Taiji ball, it will definitely be associated with Tai Ji Chuan. Tai Chi ball is a good helper to practice Tai Chi. How to better use the ball? Let's share some methods of Tai Chi ball.

Tai Ji Chuan exercise method mainly has the following benefits 1 Tai Ji Chuan exercise.

1, which is beneficial to TCM diseases. It has certain curative effect on arthritis, osteoporosis, rheumatoid arthritis and coronary atherosclerosis.

2. Improve the nervous system. The function of the nervous system is to regulate the functional activities of all organs in the whole body and maintain the integrity and unity of the human body to meet the needs of changes in the external environment. Through the coordination of thinking, breathing and action, Tai Ji Chuan promotes the improvement of the function of brain nerve cells and coordinates the process of excitation and inhibition of human nervous system, which has a good preventive and therapeutic effect on mental trauma and nervous system diseases, such as neurasthenia, insomnia and hypertension.

3. Strengthen the brain's regulatory capacity. Tai Ji Chuan requires calmness and concentration, which has a good training effect on brain activity. To practice Tai Ji Chuan, the movements need to be complete, from the eyes to the upper limbs, trunk and lower limbs, and the coordination from top to bottom is not disordered, coherent and continuous, and it needs to have good control and balance ability, which strengthens the adjustment ability of the brain.

4. Promote blood circulation and increase vital capacity. When practicing Tai Ji Chuan, with the movement of the body, the circulation of blood and lymph is strengthened, and the phenomenon of blood stasis in the body is reduced. Ask to sink your stomach when practicing. Because of the deepening of breathing, coronary circulation is promoted and myocardial nutrition is strengthened.

5, there is a bodybuilding effect. Tai Ji Chuan's body posture requirements, such as hanging himself, sinking his shoulders and lowering his elbows, stretching his chest, closing his abdomen and hips, and waist rotation during practice, enable the practitioner to fully exercise his whole body muscles and maintain a good figure.

6. Improve people's balance ability and prevent osteoporosis. When practicing Tai Ji Chuan, one leg often supports the weight of the whole body, and the stress on the leg increases, so does the calcium content of the bone, and the bone becomes very strong.

7. Enhance heart function, improve circulatory system and expand vital capacity. Heart disease is the number one killer in the world. At present, there is no specific treatment for this disease in western medicine. Practicing Tai Ji Chuan can prevent heart disease.

Tai Ji Chuan's Six Main Practice Methods

1. Pinch the ball with five fingers: fingers naturally separate to catch the ball, each finger pinches the ball hard, and then relaxes once after a pause. Requirements: the kneading strength should be slow and lasting. When you pause, wait until your fingers feel sore, then relax. In this way, you can knead the ball 6- 10 times at a time.

2. Gripping the ball in the tiger's mouth: put your fingers together, separate your thumbs, grip a ball in the tiger's mouth, and grip the ball rhythmically and forcefully, with one clip and one loose. Note: When you pinch the ball hard, you should feel nervous, and repeatedly pinch the ball 6- 10 times.

3, rubbing the ball with both hands: the palms of both hands are opposite, the ball is clamped in the palm, and the ball is rubbed in one direction; You can also cross your fingers and squeeze the ball with your palm. Requirements: Rub the ball up and down with both hands, first clockwise, then counterclockwise, and vice versa. The quantity and time are unlimited.

4, five fingers to turn the ball: holding a ball, five fingers to turn the ball, you can turn clockwise first, then counterclockwise, or turn up and down. Note: when dribbling, you should slow down at first, and then you can gradually increase the rotation speed after proficiency. The quantity and time are unlimited.

5. Throw the ball with one hand: Throw the ball up and catch it when it falls. At the same time, hold the ball with five fingers, and stimulate the palm acupuncture points with the help of the weight and falling force of the ball, 8- 10 times as a group. Pay attention to safety when pitching, so as not to hurt your legs and feet. This method can also exercise the sense of space and improve the reaction speed.

6. Hold the ball in the palm of your hand: put a ball in the palm of your hand, grasp the ball naturally with the five fingers of your hand, then hold the ball hard for a while and then relax again. Requirements: Hold the ball hard for a while, and relax after your hands feel sore. Hold the ball 8- 12 times repeatedly.

There are several ways to exercise Tai Chi ball: 2 1, endless static pile.

Stand firm with your left foot and sideways with your right foot. Balance the center of gravity of your feet, with your feet shoulder width apart. Relax your head and sit down a little; Relax your face and sit a little more; Relax your neck and sit for a while; Relax your shoulders and sit a little more; Relax your chest and sit a little more; Relax your lower abdomen and sit a little more; Relax your hips and sit a little more; Relax your thighs and sit a little more; Relax your calves and sit a little more; Relax your feet and sit for a while. Static loose pile 1 to 2 minutes.

2. Tai Chi begins.

Sit down slowly, with your knees not over your big toe, and your feet shoulder-width apart. Push your feet up slowly and push your hands up at the same time. Then the arms are retracted in a ring shape, and the relaxed shoulders and elbows drive the hands to separate outward respectively. Squat down slowly and put down your hands. Practice 12 times.

Step 3 add fuel to the fire

In the initial left or right half-horse stance, the two hands with the back pedal touching the ground and the front legs open are pushed forward to form a lunge with the knees of the front legs perpendicular to the ground. The front pedal leans backward, and the rear foot collapses into a half-horse stance, or the front pedal leans backward to support the body, and the rear foot leans backward to stride, and the hands are turned back to the ribs. Practice the left and right styles 12 times.

4. Left and right cloud hands

Stand with your left hand bent, palm down, waist and hip to the left, then your right hand bent, palm down; Turn your hips to the right, bend your arms with your left hand in circles, and open your palms with your right hand down. Practice the left and right styles 12 times.

Step 5 cut the tendon easily

Stand up straight, with your feet shoulder width apart, swing your arms back and forth in the same direction, and drive your heels off the ground with a little force backwards, so that your feet can eat hard and your toes can grab the ground properly. Then the heel falls to the ground, and the homeopathic inertia belt is used to swing back and forth, and practice for 36 times.

6. Running around with monkeys

The initial left half-horse stance just look, with the right hand up and the left hand down. Roll the ball, center of gravity forward. Sit still and hold out your left hand. Turn right half-step, and hold the ball with your left hand up and your right hand down. Roll the ball, center of gravity forward. Sit still and hold out your right hand. Practice the left and right styles 12 times.

7. Hand-shoulder fit

The right hand is from the upper left to the shoulder scapula, and the left hand is from the right to the armpit scapula. Pat the left hand to the right upper shoulder and the right hand to the left lower armpit and the back scapula. Do this for 18 times.

8. Kawako Gong Zhuang

Seven points are concentrated on the hind legs and feet, the waist collapses and the buttocks sink; At three o'clock, the center of gravity is in front of the legs and feet, the crotch is open and the feet are on the ground. Playing with both hands is like holding a lute. Left-handed, right-handed and static loose pile 1 to 2 minutes.

9, bow and shoot tigers

Initial lunge on the right side, hands crossed on the chest. Sit down a little, at the same time, stretch forward with your left hand clenched, and hang your right elbow on your right cheek. Then turn left lunge and sit down slightly. At the same time, the right hand clenched fist and stretched forward, and the left hand bent elbow hung on the right cheek. When sprinting from left to right, the hind legs, feet and movements are different from those of the walking frame, and the pursuit and practice are different. Practice the left and right styles 12 times.

10, fist rubbing the waist.

Stand naturally, feet apart, shoulder width apart. Make a fist with both hands, and gently stick the back of the fist on the left and right waist eyes. Relax your knees, and use the heavy elastic potential energy under your feet to drive your body to shake up and down slightly, so that the back of your fist naturally rubs your waist and eyes. Practice 36 times.

1 1, wild horse mane.

In the first half of the horse stance, the left hand holds the ball up and the right hand holds the ball down. Pedal your right foot with your left foot, push your right hand out to the upper right, release your left hand to the lower left, and turn right into a right lunge when your hips sink, and then become a ball on your right hand and under your left hand. Push your right foot, arch your left foot, push your left hand outward to the upper left, and release your right hand to the lower right. At the same time, the one with loose waist and heavy hips turns left into a left lunge, and then the left hand turns into a ball under the right hand. Practice the left and right styles 12 times.

12, borrow electricity.

At the beginning, the center of gravity is on the right foot, the center of gravity is on the left foot, and the still body is relaxed 1 to 2 minutes. The left foot sinks from the virtual waist to the solid hip, the sole of the foot sticks to the ground, and the left hand falls; Lift your right leg from real to virtual, point your toes to the ground, and lift your right hand upward. Turn your right hand and make an imaginary step, and stand on the pile with a relaxed attitude 1 to 2 minutes. The right foot sinks from the virtual waist to the real hip, the sole of the foot sticks to the ground, and the right hand falls; Push the left leg up from real to virtual, with toes pointing to the ground and left hand up. Practice the left and right styles 12 times.

13, holding the ball on the tray

Stand naturally, feet apart, shoulder width apart. Relax and sit down with a ball in your hand. Feet on the ground, hands holding the ball on the chest, palms up. Sit down again, palms down. Sink to the right height, palm up, hold the ball. Practice 12 times.

14, open your mind

At the beginning, the right half horse stance, the left hand outside, the right hand crossed in front of the abdomen. Put your left foot on the ground, your right foot on the ground, and swing your hands to the left and right respectively. Turn left half-step, with your right hand outside and your left hand crossed in front of your abdomen. Push your right foot to the ground, bow your left foot to the ground, and swing your hands to the left and right respectively. Practice the left and right styles 12 times.

The lion shook his head.

Stand with your hands on the left and right soft points and swing your waist to the lower right and upper left. Relax your neck and turn right. Relax your waist and turn your hips to the lower left and upper right. Relax your neck and turn left. Practice the left and right styles 12 times.

16, hungry tigers pounce on food

Stand naturally with your feet wider than your shoulders. Bend over, bend your knees slightly, and throw your hands behind your hips; Get up and stretch your waist, cross your hands on your chest, and then separate to the left and right. Make a fist with both hands, open your fingers and sit loosely. Practice 12 times.

17, geese fly

Stand naturally, with your feet shoulder-width apart, and sit down relaxed. Sink your legs and feet into the ground, lift your hands up to your shoulders and palms down. Roll up your arms, palms up, and slowly close them over your head. Loosen your wrist, drop your fingers, bend your hands and relax, and sit down loosely. Practice 12 times.

18, circulating moving pile

Stand with your knees slightly bent and your center of gravity under your feet. Bend your arms forward, palms inward to your chest, such as gently holding a big balloon, relaxing your shoulders and dropping your elbows. When the inspiratory abdomen bulges outward, hold the circle with both hands and bulge outward at the same time; When exhaling, the abdomen is sunken inward, and the hands are also sunken inward. Practice breathing 36 times.

One of the essentials is "relaxation", that is, the muscles of the whole body are relaxed, the bones and muscles are slightly strong, and the strength is insufficient, but the meaning is still unfinished; Great strength is clumsy, while great anger is stagnant. After relaxation, you can get rid of other thoughts and be calm, so your blood is smooth, your pulse is steady, and you can nourish your spirit.

The second point is that "qi should be firm", that is, qi should sink relatively in the abdomen (sinking is dynamic and loose, not static and stagnant) and not float in the chest, so-called guilty conscience and firm abdomen. This is what Lao Tzu meant by "empty the heart, solid the belly". If the abdomen is solid, the body will have a center of gravity. No matter how the hands and feet move, the center of gravity is always in the abdomen, and the movements are naturally used freely. From the perspective of health preservation, Chinese medicine believes that "healthy qi should be kept inside, and evil should not be done". Only when the essence in the body is sufficient can we resist the invasion of external evil. Qi is an important substance to promote blood flow, which should not only be adhered to, but also be filled.

The third point is that "God should be condensed", that is, it should be consistent inside and outside, body and mind. The so-called combination of inside and outside refers to the coordination and relative balance of body movements, that is, up and down, left and right, up and down, back and forth, and the length of traction. Formally. Need to act in unison from top to bottom to become a whole; In terms of thought and will. It is necessary to practice both inside and outside, keep a cool head, exercise restraint in thought and spirit, and cooperate with body movements.

Tai Ji Chuan emphasized momentum, not posture, otherwise he could not practice boxing. The theory of "ancient naivety" in Neijing says: "Quiet and nothingness, follow the true qi, keep the inner spirit and prevent diseases", "Lift heaven and earth, grasp yin and yang, rest/essence, keep the spirit independent and keep the tendons as one". Tai Ji Chuan's success in self-satisfaction, good condition and spiritual cohesion can promote blood circulation, remove blood stasis and increase skills, thus strengthening the body and achieving the purpose of getting rid of diseases and prolonging life.