① Open your feet, ② Lift your arms forward, ③ Bend your knees and press your palms down.

Second, wild horses divide their manes.

A.① Close your feet and hold the ball, ② Turn left and step out, ③ Break up with lunges.

B: ① Sit down and swing, ② Catch the ball with a step, ③ Turn right and step out, ④ Break up with a lunge.

C.① Sit back and throw your foot, ② Catch the ball with your feet, ③ Turn left and step out, ④ Break up with lunges.

Third, white cranes have bright wings.

① Hold the ball half a step in the chest, ② Sit back and raise your arm, ③ Break up in vain.

Fourth, the knee is awkward.

A.① Turn left and hang your hands, ② Turn right and close your feet and lift your arms, ③ Step out and bend your elbows, ④ lunge and push.

B: ① Sit back and leave your feet, ② Lift your arms step by step, ③ Bend your elbows step by step, and ④ lunge and push.

C.① Sit back and leave your feet, ② Lift your arms step by step, ③ Bend your elbows step by step, and ④ lunge and push.

Five, hand waving pipa

① Raise your hand step by step, ② Sit back and pick up your hand, ③ Cross your arms in a virtual step.

Sixth, roll the humerus backwards.

① Spread out your hands, ② Lift your knees and bend your elbows, ③ Stay away from the wrong hand, ④ Sit back and push your hands to the ground. (repeated four times)

Seven, left holding the sparrow's tail

① Turn right to catch the ball, ② Turn left to step out, ③ lunge the tent arm, ④ Turn left to spread the palm with the arm, ⑤ Sit back and paddle to the right, ⑤ Step left and clap your wrist, ⑦ lunge forward and squeeze, ⑧ Sit back and bend your elbow and palm, and ⑨ lunge and press your palm.

Eight, the right to take the tail.

① Sit on the kick, turn right, break up, ② Return to the center of gravity and hold the ball, ③ Turn right, step out, ④ lunge, spread out your arms, ⑤ Sit back and turn left, stroke, ⑦ Turn right, step out, ⑧ Squeeze before sprinting, ⑨ Sit back and break up, bend your elbow and palm, ⑩ lunge and push your palm.

Nine, single whip

① Turn left to buckle the foot, ② Turn right to close the foot and extend the arm, ③ Step out of the hook, ④ lunge and push.

Ten, cloud hand

① Turn right and hang your hand, ② Turn left and cloud your hand, ③ Step your hand, ④ Turn right and cloud your hand, and ⑤ Press your hand. (Note: Repeat three times)

Eleven, single whip

① Turn right to raise your arm when stepping obliquely, ② Hook your hand when stepping out, and ③ lunge your hand.

Twelve, high exploration horse

① After following the steps, sit down and show your hands; ② Push your hands at an imaginary pace.

Thirteen, the right foot pedal

① Close your feet, ② Turn left and step out, ③ lunge and arc, ④ bend your knees, and ⑤ break up and kick.

Fourteen, double-peak piercing

① Stop your feet and hands, ② Step out and stop, ③ lunge and punch.

15. Turn left pedal

① Sit on the kick, ② Turn left and raise your hand, ③ Return the center of gravity to knees and fold, ④ Break up and kick.

Sixteen, the lower left potential independence

① Hook your feet, ② Squat and step, ③ Put your palms down, ④ Bend your feet and legs, ⑤ Buckle your feet and turn around, and ⑤ Lift your knees and pick your palms.

Seventeen, the lower right potential independence

① Stop to turn left and hook, ② Squat down and step, ③ Put your palms down, ④ Bend your legs, ⑤ Turn around with your feet buckled, and ⑤ Lift your knees and pick your palms.

18. Shuttle around

① Put down your hand, ② catch the ball with your feet, ③ turn right and step out, ④ lunge and push the frame.

⑤ Sit back with your hands, ⑤ Follow the ball, ⑤ Turn left and step out, and ⑧ lunge and push the frame.

Nineteen, submarine needle

(1) According to the steps, put down your hand, (2) sit on the handle, and (3) put your hand in blank.

Twenty, flashover arm

① Close your feet and lift your arms, ② Step out and flip your hands, ③ lunge and push your frame.

Twenty-one, turn and move.

① Sit back, buckle your feet, turn right, swing your hands, close your feet, make a fist, move the hammer step by step, turn your arms step by step, step out of the bag and stop your hands, lunge and punch.

22. It's closed.

① Turn your palms over your arms, ② Sit back and cross your palms, ③ lunge and push your palms.

Twenty-three, cross your hands

① Sit back and buckle your feet; ② Turn right and leave your feet; ③ Move your center of gravity, buckle your feet and draw an arc.

24. Turn off the momentum

① Put your feet together with your arms, ② Break up your arms, and ③ lean back.

Characteristics of Tai Ji Chuan:

1, comprehensive

Tai Ji Chuan is a comprehensive systematic project, and it is a comprehensive subject with the characteristics of China traditional culture. 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.

2. Adaptability

Tai Ji Chuan's soft _ slow _ fist style is not difficult to learn. The 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, and it is not a patent for the old, the weak and the sick. 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.

3. Safety

Tai Ji Chuan's relaxed and supple movements are round and smooth, and he has no intention to exert his strength, which can not only eliminate the original stiff strength of the boxer, 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.

Extended data:

Precautions for the exercise:

1, static body is loose

The so-called "peace of mind" means that when practicing Tai Ji Chuan, all distractions should be eliminated ideologically without external interference; The so-called "total relaxation" does not refer to the relaxation and fatigue of the whole body, but to consciously relax the joints, muscles and internal organs of the whole body to the maximum extent on the basis of maintaining the correct posture when practicing boxing.

2. Round, lively and coherent

"Calm down and relax" is the basic requirement of Tai Ji Chuan's practice. Whether it is "round and coherent" is the main basis for measuring the depth of a person's kung fu. The "coherence" required by Tai Ji Chuan's practice refers to many aspects. One is the continuity of limbs, which is called "continuous penetration"

3. The obvious difference between reality and reality

In order to "move like spinning silk and walk like a cat", we should first pay attention to the appropriate transformation of reality and excess, so that all parts of the limbs will not be unstable during the movement. If you can't keep balance and stability, you can't talk about "walking like a cat." Generally speaking, the lower limb is the leg that mainly supports the weight, and the leg that supports or moves to change steps is empty; The upper limb is the arm that embodies the main content of the action, and the arm that assists coordination is virtual. In a word, the virtual and the real should permeate each other and change flexibly under the guidance of consciousness.

Step 4 breathe naturally

The breathing methods practiced by Tai Ji Chuan include natural breathing, pre-abdominal breathing, post-abdominal breathing and boxing breathing. The above breathing methods, no matter which one is adopted, should be natural, even and fine, inhale and exhale slowly, and naturally cooperate with the action. Beginners use natural breathing.

Baidu Encyclopedia -24 Simplifies Tai Ji Chuan

Baidu Encyclopedia-Tai Ji Chuan