Tai Ji Chuan elementary course. With the improvement of living standards, people begin to pay attention to physical health and health preservation after solving the problem of food and clothing. Exercise is an indispensable and important method of keeping in good health, such as Tai Ji Chuan. Tai Ji Chuan can not only kill time, but also cultivate one's morality. Friends who don't know Tai Ji Chuan yet, come and learn from me now!

A, no pole pile

First of all, your feet are shoulder width apart, your knees are slightly bent, and your body's center of gravity is on your legs; Put your hands on your chest and bend your arms slightly. Fingers spread naturally, fingertips are opposite, palms are spherical, eyes are fixed on hands. Posture can be mastered according to physique and leg strength. Through practice, the stability is increased, the whole body is full of strength, and the abdomen is full of gas.

Second, pile opening and closing.

On the basis of the pole-less pile posture, the arms are slightly outward and slightly inward. Inhale when opening (bulging); Exhale at the same time (abdominal adduction). Breathe naturally and smoothly at the beginning of training, and don't hold your breath. Practice for a long time can increase the degree of breathing and expand the amount of inflation. If you can't inhale any more, exhale. Similarly, when you can't breathe anymore, breathe in. You can practice for 3-5 minutes at a time, and the time can be gradually increased.

Three. Lifting pile

When preparing, the body naturally stands upright, feet open, head drooping, chin slightly retracted, shoulders and arms drooping, hands lightly attached to the outside of thighs, eyes looking straight ahead. At this time, the body relaxes, eliminates distractions, concentrates, and breathes naturally. When moving, slowly lift your hands forward to shoulder height and shoulder width, with elbows slightly drooping, fingers slightly flexed, fingertips forward, palms down, and look at the direction of your hands.

At this time, it is inhalation (adduction of the lower abdomen means that the gas is lifted from the abdomen and attached to the back). Intention is not hard, natural and steady. This is the "rising" type. When the arms rise to shoulder height, turn to fall, press your hands to the front of your abdomen, palm down, slightly collapse, spread your fingers, and look ahead and down.

At this time, it is exhaling (abdominal bulging), and the gas sinks in the abdomen, which belongs to the "descending" type. In this way, with the flexion and extension of the legs, the practice of lifting and pressing repeatedly is the practice of "lifting". Posture can be mastered according to physical condition and leg strength.

Breathe naturally and smoothly at the beginning of training, and don't just hold your breath. After a long period of training, you can gradually increase your breathing volume. If you raise your hands to shoulder height and inhale to the extreme, you can't inhale any more. Then exhale instead. Press with both hands, and when you exhale to the extreme and can't breathe, inhale instead. One liter is reduced to one practice. You can do it 3-5 times at the beginning, and you can gradually increase the number of exercises after long-term practice.

First of all, it's good to stand at attention. The center of gravity shifts to the right leg and bends slightly.

Fourth, the dummy pile.

First, just stand at attention. The center of gravity of the body shifts to the right leg, and the right leg is slightly bent. Take a half step forward with your left leg and tilt your toes with your heels. Then bend your left knee slightly and raise your hands forward at the same time. Raise your left hand as high as your nose, and put your right hand under your left rib. The fingers of both hands are slightly curved and naturally separated, and the palms are diagonally opposite. Fingertips are all forward and upward, just like the left palm.

This formula requires that the top of the head is straight and vertical, the chin is slightly retracted, the shoulders are lowered, the back is relaxed, the waist is relaxed, the upper body is upright, and the left palm is facing the left toe and the nose tip. Shoulders and elbows of upper limbs, hands and hips of lower limbs, knees and feet are all combined one by one, that is, shoulders and hips, elbows and knees, hands and feet. Concentrate and think carelessly. The intention is to move together. As soon as the breath is sucked on the back, it sinks into the abdomen, and the whole body strives to be natural. Without clumsy efforts, the armpits are empty and the arms are inward.

Practice this step, no matter how long it takes, but persevere, which will greatly promote the growth of internal strength, energy, strength and waist and leg kung fu. This trend includes the forward, backward, glance left and right, neutral, offensive and defensive trends in Tai Ji Chuan's Thirteen Trends, so it is extremely important in Tai Ji Chuan. This situation can also be interchanged left and right, and the length of practice and posture vary from person to person.

Verb (short for verb) stand up.

Preparatory (chest facing east)

The body is naturally upright, the heels are close together, the toes are slightly abduction, the back of the hand is attached to both sides of the lower back, and the palms are outward. At present, they are looking up.

behaviour

1. First move the center of gravity to the right leg, then bend your knees slightly, and bend your knees on your left leg. Then take a step forward with your left foot, and follow the ground with your left foot into a left imaginary step. Finally, slowly shift your weight to your left leg, your feet are firmly fixed, your toes are lunged forward, and now you are looking up.

2. Move your body center of gravity to your right leg, bend your knees and sit down. The left leg is naturally straight, and the left toe is turned outward into a left imaginary step; Then the upper body turns slightly to the left, the center of gravity shifts to the left leg and bends the knees. The whole foot is solid, the toes are biased to the northeast, the right leg bends the knees, and the heel is raised to slightly abduct and press the foot.

3. Turn the upper body slightly to the right, shift the center of gravity to the left foot, lift the right leg, take a step to the right (southeast) through the inside of the left foot, and make a right imaginary step; Then the center of gravity gradually shifts to the right leg. Keep your feet in a right lunge, toes forward (east), and look forward. According to the above footwork conversion process, the legs are alternately and repeatedly practiced forward.

Retractable hind feet step forward heel, two heels together, legs slowly straight.

The arms naturally hang at the sides of the body, and the palms are inward.

Key points ① During exercise, the upper body should always be upright. At present, the center of gravity should remain stable, and the height of my body depends on my leg strength, which varies from person to person. (2) The coordination of action and breathing is: inhaling in a virtual step, exhaling in a lunge, and grinding feet. ③ The change of footwork should be consistent, firm and clear.

Sixth, take a step back.

Preparatory (chest facing east)

The body is naturally upright, the heels are close together, the toes are slightly abduction, the palms overlap, the palms are inward, the left palm is outward, and the right palm is lightly attached to the lower abdomen (abdomen).

behaviour

1. Move your weight to your right leg and bend your knees. Bend your left leg and lift it. Take a step back to the left with your left foot, and the forefoot will land first. The center of gravity gradually moves backward, the whole foot is solid, and the left leg bends and sits back; The right leg is naturally straight, and it is straight at present.

2. Move all the center of gravity of your body to your left leg and bend your knees. Bend your right leg, lift your right foot through the inside of your left foot to the right and back, and the forefoot will land first. The center of gravity gradually moves backward, the whole foot is solid, and the left leg bends and sits back; The right leg is naturally straight, and it is straight at present.

Practice repeatedly after alternating the above two leg movements.

Retractable front foot retreats, two heels are close together, legs are slowly straightened, arms naturally hang down at both sides of the body, palms are inward.

Key points ① The upper body should always stand upright and steady, and don't go up and down suddenly. The height of my body depends on my leg strength, which varies from person to person. ② The coordination of movement and breathing is: exhale when the body leans back, and inhale when the legs are lifted and retracted. ③ The movements should be consistent and the legs should be clear.

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