In the process of practicing Tai Ji Chuan, we often see many old people beating Tai Ji Chuan in the square, and many people practice Tai Ji Chuan for health. Tai Ji Chuan is a cultural form rich in China's traditional national characteristics. So what essentials do you need to master in practicing Tai Ji Chuan?

What essentials should be mastered in the process of practicing Tai Ji Chuan? Basic essentials 1 1. About Tai Ji Chuan's relaxation.

Tai Ji Chuan's "relaxation" requirement is always implemented and reflected in Tai Ji Chuan's practice methods, but how to achieve relaxation should first be the relaxation of consciousness. Only when the mind (spirit) relaxes can the body relax.

Basic essentials 2. Relaxation of limbs does not mean paralysis.

Some people mistakenly think that relaxation is soft, but it is not. Tai Chi Chuan's looseness is very different from drunken collapse. The direction of collapse force is only one drooping direction, and there is no spirit at all. In addition to the downward vertical force, the relaxation of Taiji Chuan has an upward tension naturally formed with it, which is what Taiji Chuan Jing says.

You can try to do such a verification. What does it feel like to move a heavy thing casually? This feeling must be an upward force. At this time, is the force under your feet just the opposite, forming a vertical vertical shape? The goal of our practice is to feel this tension even without a heavy burden.

Basic essentials 3. A nervous body like an umbrella.

After mastering the above points, in practice, imagine that the front, back, lower, left and lower right parts of your body are under the same pulling force as the upper and lower two forces. It should be an * with an arrow from top to bottom, which looks like an umbrella. It's as if consciousness is loose in the longitudinal direction, accompanied by lateral sliding.

Power is like a bubble, there is air in the bubble, and the surface is your skin. The tension required by Tai Ji Chuan is the tension of foam. This is what Tai Ji Chuan called "boron" strength and "looseness".

Five health preserving effects of Tai Ji Chuan.

1, regulation of nervous system

Practicing martial arts Tai Ji Chuan requires being calm, hiding the spirit in it, guiding actions with thoughts, being gentle and flexible everywhere, with even and regular speed.

This requires a high degree of coordination between the motor nerve centers corresponding to various muscle groups of the human body, as well as between the motor nerve centers and the autonomic nerve centers. This regular regulation process can improve the functions of various organs.

Modern medical research shows that those who practice Wushu Tai Ji Chuan for a long time, the awake waves of brain waves are dominant, and the brain is in a good state of awakening, which can enhance the visceral function and immune ability of the human body.

Therefore, insisting on Wushu Tai Ji Chuan exercise has a good preventive and therapeutic effect on neurasthenia, insomnia, dizziness, poor memory and other diseases caused by nervous system dysfunction.

2, the adjustment of the circulation system

As the saying goes, "human blood is like the Yangtze River, and one place is not as good as one injury." This vividly illustrates the importance of human qi and blood to health.

Wu-style Tai Ji Chuan is a spiral arc movement, which can play a good role in mechanical massage of blood vessels and lymphatic vessels, promote the expansion of small blood vessel branches on both sides of blocked or narrow arteries, and keep qi and blood flowing smoothly.

At the same time, the practice of martial arts Tai Ji Chuan requires the relaxation of the whole body muscles, thus reflexively causing vasodilation, ultimately reducing the burden on the heart and lowering hypertension.

Therefore, regular practice of Wushu Tai Ji Chuan can obviously improve the myocardial function, improve the pumping function of the heart, and reduce the vascular resistance and blood viscosity, thus playing a good role in the prevention and treatment of cardiovascular and cerebrovascular diseases.

3. Adjustment of respiratory system

The opening, closing, emptiness and solidity in Wushu Tai Ji Chuan movements all require the combination with breathing, that is, the solidity is breathing and the emptiness is sucking. When practicing martial arts Tai Ji Chuan, you should calm down your spirit, that is, "Shen Dantian".

This can keep the chest wide and abdomen firm, make the chest comfortable and natural, and relax the abdomen, thus effectively relaxing the tense respiratory muscles, improving lung ventilation, enhancing the compensatory function of the lungs, and delaying the aging of the visceral respiratory system.

Therefore, practicing martial arts Tai Ji Chuan can effectively prevent and treat respiratory diseases such as tracheitis and emphysema.

4. Adjustment of digestive system

To practice martial arts Tai Ji Chuan, it is required to take a deep breath and increase the range of activities of diaphragm and abdominal muscles.

It has a certain massage effect on gastrointestinal organs, thus enhancing gastrointestinal peristalsis, promoting the secretion of digestive juice and blood circulation of gastrointestinal organs, and finally improving the digestion and absorption function of gastrointestinal tract.

Therefore, practicing Wushu Tai Ji Chuan for a long time has a good preventive and therapeutic effect on digestive system diseases such as dyspepsia, constipation and chronic gastroenteritis.

5. Adjustment of motion system

When practicing martial arts Tai Ji Chuan, it is required to be relaxed, calm and comfortable, to inspire the spirit with meaning and to trigger the strength with meaning.

This power is produced when the mind is guided by spiral motion. It starts in the abdomen, transports to the limbs through the waist and finally reaches the fingers and toes.

This spiral movement process can induce automatic massage in the body and accelerate blood circulation and metabolism.

Therefore, practicing Wushu Tai Ji Chuan for a long time can not only maintain the elasticity and toughness of bones and muscles, improve the nutritional status of tissues around joints, but also have a good preventive and therapeutic effect on joint deformation, muscle atrophy and other diseases.

What essentials do you need to master in the process of practicing Tai Ji Chuan? 2 (1) Cheer up.

When practicing Tai Ji Chuan, always keep your head straight and gently lift Baihui point upward, that is, lift the rope. This is one of the most basic ways to practice Tai Ji Chuan.

(2) Chest collapse

At the same time, the chest is slightly adducted, the mood drops, the two sides are slightly close together, the waist strength collapses naturally, and the whole body blood vessels are unobstructed; If you want to bend your back, you have to have breasts. The two cannot be carried out separately, but should be the premise and care for each other.

(3) Relaxing waist and nourishing qi

Refers to the relaxation of the waist, so as to cultivate the noble and upright spirit in the body, which is also the basic essentials that Tai Ji Chuan must follow when practicing.

(4) Distinguish between reality and unreality

The whole body, limbs and bones are divided into true and false everywhere, so it is necessary to distinguish between true and false when practicing all the movements of Tai Ji Chuan. Actions can distinguish between virtual and real, that is, they can be flexibly changed, so that they can last, and the degree of relaxation can be evenly changed without being sleepy.

(5) sink your shoulders and lower your elbows

Sinking shoulders and lowering elbows is a step to relax hips and knees, including collapsing chest and waist, relaxing and sinking two shoulder wells, causing elbows to collapse, relaxing joints of the whole body, sinking the heart and abdomen, clearing the air and rising, and turbid air descending to Yongquan, running through the whole body and reaching four ends.

(6) Shifting qi with intention

Moving qi with intention means moving in the body under the command of qi care, and every movement should be hard, first move, then move, and then move. It is the most important feature of Tai Ji Chuan to use one's mind instead of one's own strength.

(7) Up and down.

The power transmitted by Chen Taiji starts from the heel, walks in the leg, dominates the waist and reaches the four fingers. The body and mind must go up and down together. From leg to waist, from waist to arm to finger. "The starter is in the heart, the herald is in hand, and the color watcher is in sight. Hands, eyes, posture and steps are all together, and they are indispensable. "

(8) Internal and external integration

Internal and external integration means that the external gas movement and the internal gas movement are consistent with each other and closely cooperate.

(9) Recruitment potential connection

The connection between strokes and potential refers to Tai Ji Chuan's whole journey, which is not only full of movements, but also follows the whole body, without losing strokes and potential, and is self-contained, with constant internal strength, endless and seamless.

(10) looking for peace in sports

Chen and Tai Ji Chuan's movements are absolute and permanent, but they should overcome the disadvantages of mainly jumping, exhausted strength after practice and panting.

To this end, we must seek relative and temporary quietness in absolute and permanent movement, continue to complete mental movement in short-term static body form, adjust the short-term disharmony of the body caused by external changes, and make ourselves follow each other up and down, inside and out, so as to resist external movement, restrain each other from short-term disharmony and win at one stroke.

What essentials should be mastered in the process of practicing Tai Ji Chuan? 1. The movement is coherent, the winding is soft and the strength is complete.

Tai Ji Chuan asked the hands, feet, head and eyes to cooperate with each other, go up and down, run through each other, live in a continuous circle, and make every movement easy and natural.

There should be no feeling of pause and intermission during the conversion of each action. It seems to stop rather than stop. At the moment when it seems to stop, the movement is extremely slow, but it is still necessary to keep all the movements winding forward.

Tai Ji Chuan's movements are exquisite, which requires us to be proficient in every basic movement.

The strength of the whole set of Tai Ji Chuan is also more exquisite, striving for uniformity from beginning to end. The speed of the action must be kept roughly equal, and it is not allowed to act rashly, sometimes fast and sometimes slow. Beginners, in particular, should start slowly and gradually speed up after repeated practice.

Second, breathing is coordinated, thinking is concentrated, and meaning is guided.

When Tai Ji Chuan is ready to start, he should first adjust his breathing. At the beginning of training, he should use natural breathing and abdominal breathing step by step. Breathing should be coordinated with movements during practice.

Generally, the expiratory time is slightly shorter, and at this time, the action is at the end of the push; The inhalation time is a little longer, and the action is at the beginning of the lift.

Therefore, in Tai Ji Chuan's study, the role of breathing can not be ignored. Breathing and movements are unified, and naturally you can reach the realm of flowing water.

Third, keep your posture, raise your arms and stretch freely.

After the start, the posture is determined according to the physical condition and mastery of the practitioner. Beginners can be a little taller, and they can gradually lower their bodies after proficiency. The lower the exercise, the greater the exercise. The movement takes the waist as the axis and drives the limbs. Appropriate waist force can strengthen the force and improve the speed of force. The waist must be vertical to be strong.

Fourth, coordination of actions, combining rigidity with softness, and combining rigidity with softness.

Generally speaking, the end point of action is "reality" and the transformation process of action is "emptiness". The real action and the part of doing the action require calmness and fullness, and each action shows looseness, stability and strength; The virtual action and the part that completes the action need lightness and subtlety.