Tai Ji Chuan's basic contents include Tai Chi regimen theory, Tai Ji Chuan boxing routine, Tai Ji Chuan instrument routine, Tai Chi tuishou and Tai Ji Chuan auxiliary training method. So, the following is a complete book on the essentials of Tai Ji Chuan's action training, and I will share it with you. Welcome to read and browse.
First: weak spirit, strong spirit.
The spirit of a weak person is bright; Top strength, gently pull up the inner strength, and let Yang Qingzhi rise; Sinking aura means that human energy is hidden in the field list during exercise. The specific methods are as follows: take back your chin to find your throat, and the throat will look for the jade pillow backwards and upwards, and the jade pillow will look for Baihui upwards, and Baihui will be suspended, so that the whole body will be connected into a whole. Thirteen potential exercises says:? If the spirit can bear it, there is no danger of delay, so-called immediate suspension. ?
Head suspension from? Hanging? Focus on this word, from? Top？ Start with the text. Hanging? It means virtual collar and belongs to soft collar. Top？ It means that the rectus cervicalis is slightly contracted, which belongs to rigidity and should be combined with rigidity and softness everywhere. The top strength of virtual spirit is by no means hard top, hard top is hard strength, not real top strength. Try not to push your neck too hard. If the neck is forced too hard, the healthy qi will rush to the head, and the blood pressure will rise, the head will be heavy, the feet will be unstable, the torsion will be ineffective, the pulse will be blocked, and the chest will be full of gas, which is harmful to the body. You can't be too strong. If you can't, you won't be able to lift your spirits, which is easy to cause distractions. Therefore, the theory of Taiji Chuan points out that if it is intentional, if it is unintentional, it is neither light nor heavy. There seems to be something wrong, nothing is nothing wrong. ?
? Is the spirit of the virtual spirit sinking into the field? Tian Dan refers to Xiadantian. According to the theory of traditional Chinese medicine, Xiadantian has five meridians: five internal organs, the twelve meridians and fifteen collaterals. Therefore, ancient health experts believe that the mind should focus on the abdomen, rest first and then rest, close the veins in one breath, open the veins in one breath, and open the veins when breathing, so that all diseases can be eliminated. People also think that if you focus on Tian Chan, Tian Chan will be angry and produce blood, full of qi and blood, strong and full of diseases. Therefore, it is not only the important content of TCM health preservation, but also the basic skill of Tai Ji Chuan's fitness.
In Tai Ji Chuan's rubbing hands (pushing hands), the head should be naturally lifted upward, with the upper deficiency and the lower solid, and the lower abdomen (lower abdomen) should sink. At this time, the footwall is stable, the whole body is upright, and the movements are flickering, like something floating in the water. If the ball rolls to the ground, it is like a tumbler, that is, as the boxing spectrum says: drift with the wave, drill with the wave, and sink lightly.
Second: chest and back preservation.
If the chest is included, the chest is slightly included; For those who pull out their backs, their tails droop, they will be brought up at the meeting and their backs will be straight; Introversion means keeping quiet. Its specific practice: when holding the chest, the acromioclavicular joint is relaxed, the shoulder leans forward slightly, the ribs converge slightly, the chest is slightly contained, and the heart shrinks, naturally forming a diaphragmatic deep breath, which urges the organs in the abdominal cavity to be subjected to abdominal pressure movement from tight to loose, which not only promotes blood circulation and visceral function activities, but also plays an important role in kneading hands (pushing hands). When the chest is slightly full, the muscles in the back sink, and the spine between the shoulders bulges and rises. This is the back pull. So pulling back can make some muscles in the shoulder and back stretch more, and can make the spine and the bladder on both sides of the spine get a good exercise.
Introversion in the classic works of Taiji Biography? All by sincerity and hard work? . The ancients believed that the heart was the master of a body's operation, and all the five senses and bones were subordinate to the heart. You come to be a flesh-and-blood priest? , as an image metaphor. According to modern kinematics, the whole nervous system is under the command of the central nervous system of the brain. When walking or rubbing your hands with your fists? Do you feel anything? Qi will activate, which is the central nerve of the brain? Heart? , received from the sensory system? Information? Make judgments and processes in an instant, and quickly transmit the results (instructions) to all parts of the movement through the nervous system and make corresponding responses.
Third: sink your shoulders and elbows and relax your bones and muscles.
Those who sink their shoulders are loose and heavy; If you fall, your elbow will also fall; To relax your muscles is to relax your muscles.
Shoulder sinking means that the shoulders should be loose and drooping, that is, the two shoulder wells should sink, and the shoulders must be flush, and the shoulders cannot be lifted. On the contrary, qi will come up, and the whole body will not work; When sinking shoulders, you should relax the scapula, so that the scapula muscles appear a low-lying, which can increase the length of the arm and increase the flexibility of flexion and extension. Elbow drooping means that the elbow should be relaxed downward. The premise of elbow drooping is to sink your shoulders, so your elbow can't be suspended. If the elbow is suspended, the shoulder will not sink. Elbow joint is the fulcrum of promotion, and elbow and knee joint are the key points of external triad. Lowering the elbow is to relax the elbow joint and let the upper limbs bleed more. If you can do it? Elbows don't stick to ribs , is there? Let go of my strength and don't bend Strength and toughness. For example, if a white crane has bright wings, although the arm is raised over the shoulder, the elbow tip still makes it droop. If the tip of the elbow is lifted up, it is a beaten shelf. Lowering elbow is a slight rotation of biceps brachii, which makes ulna and radius move in a hinge way. By alternately squeezing and relaxing blood vessels, blood circulation is accelerated and circulatory system function is improved. Elbow should be loose, slightly lower than wrist, to meet the requirements of flexion and straightness, and there is plenty of room everywhere. Shoulder sinking and elbow lowering can protect the key parts of the chest rib and make it both offensive and defensive.
We should loosen our bones and muscles, and loosen our limbs and bones, with eight segments and nine segments. If the muscles and bones are not loose, the meridians are blocked, the spirit is sluggish, and the kung fu is not long, people will be troubled by diseases in middle age. How to relax muscles and bones, the key is to relax the waist and buttocks.
Fourth: Relax your waist and start rotating your feet.
Loosen your waist, too. Relax your waist and move around. Ancient times: The source of fate lies in the waist gap. ? Another day: The waist is like an axle and the gas is like a wheel. ? Open it, enlightened one.
What is the key to loosening the waist? First loosen your hips, then loosen your knees and ankles, and finally loosen your feet, that is? Spin on your feet? Yes So? Loose waist and open feet? This point is aimed at the waist and buttocks and the whole lower limbs, not just the waist and feet. Classical theory tells us that Tai Chi kung fu is at your feet, so you must practice it well.
(1) Feet: Feet require both feet to be used together (grasping the ground with five toes means that feet are guilty, and stretching with five toes means that feet are solid), and all joints of feet should be relaxed one by one.
(2) Ankle: It is difficult to achieve lightness without relaxing the ankle. Doing yoga, double dishes and king kong sit are good ways to relax your ankles, which are usually used by ancient Taoist health-preserving people.
(3) Knee: Knee is the hinge between thigh and calf, connecting the preceding with the following, changing yin and yang. Turning your knees and squatting up and down are all good ways to relax your knees.
(4) Hips: Standing on Malaysia is an important way to relax your hips.
(5) Waist: There are many ways to relax the waist: such as no pole pile, sitting straight legs, bending over and arching the waist, etc. When the waist is relaxed, you can practice boxing around the waist and rotate freely; Loose waist is very helpful to health.
Fifth, inhale with the intention of winding silk.
With the mind, the mind is also; Silk winding strength, such as spiral, such as convolution. Spiral strength, also known as silk reeling.
The spiral winding movement with the intention of air entrainment also conforms to the theory of TCM health preservation. The meridians of the human body are mutually external and internal, and cross-encircled. Through the outward rotation of the inner collaterals, the eight meridians, the twelve meridians and the fifteen meridians of the whole body are communicated, so that qi and blood can run, the whole body can be protected, the triple energizer, yin and yang can be regulated, the viscera can be consolidated internally, the joints, tendons and ligaments can be softened, and the bones and muscles can be consolidated externally. With the intention of reeling from the cocoon, as long as you practice hard, you can combine rigidity with softness, and your heart is like a mirror and your body is like a king kong. Changing? Reach? Colorful? .
Beginners must learn Tai Ji Chuan well. Among them, the footwork is curved, the technique is loose and flexible, elbow collar, shoulder collar, shoulder with waist; Push your shoulders with your waist when opening outward. Push your elbow with your shoulder, lead your hand with your elbow, and gently transfer your strength to your fingers, so that your joints can rotate freely in the arc change. Only in this way can we achieve the effect of both form and spirit and both internal and external cultivation.
Sixth: distinguish between reality and excess, and adjust yin and yang.
Distinguish, Ming also; Those changes that are false or true; Regulating Yin and Yang means reconciling Yin and Yang. Man's materiality is inseparable from Yin and Yang, and there are more changes in reality. Physically, feet are divided into virtual reality, legs are divided into virtual reality, hands are divided into virtual reality, and limbs are everywhere. People's psychology, thought, spirit and consciousness are divided into different levels: virtual and real. The change of reality is the harmony of yin and yang.
All movements of Tai Chi should distinguish between reality and falsehood, and movements can distinguish between reality and falsehood, that is, they can flexibly change, relax after practicing for a long time, and even change, so as not to be sleepy. For example, when rotating left and right, the center of gravity moves to the right leg, and the right leg is solid and the left leg is weak; On the contrary, if the center of gravity moves to the left leg, the left leg will be solid and the right leg will be weak. Virtual, not devoid of power; Not all of them have been implemented, and the position is firm, but the proportion is biased. So it should not be too real, but it is actually dull; Don't want space, space will float, nothing will fall, and the foundation will be unstable. Distinguish between reality and reality. The yogi should try his best to hide in the appearance and be clear in the heart.
The transformation of Taiji's transmission of excess and deficiency is all in the waist, and the transformation is in the waist. First of all, you should loosen your waist, collapse your waist and empty your waist. The opposite of loosening the waist is to close the waist. Lumbar joints, tendons and ligaments can be relaxed, but they can't be closed if they are loose. The antonym of collapse is flat waist, if the waist can collapse (with hip convergence), it will not collapse; The opposite of the virtual waist is the waist, the virtual waist is empty, the waist can be neither hard nor soft, and the compromise is empty. If you want to collapse, you must close your hips. You can collapse if you can close your hips. The waist collapses, the buttocks converge, the sacrum is firm, the lower back is naturally loose, and the perineum is adducted, and the spirit is weak. The spine is naturally vertical and connected up and down, and it is naturally impartial when rotating.
Seventh: up and down, inside and outside.
Up and down follow each other, that is, the human body takes the waist as the fixed point and the upper waist as the top. Below the waist, the lumbar spine is the main shaft connected to the lower body. The upper half is connected to the two arms, and the lower half is connected to the legs, and the upper and lower parts are naturally connected.
On the two arms, one is that the two arms must be connected, and the other is that the two legs are connected with the two arms. The two arms are connected, that is, shoulder to shoulder, elbow to elbow, hand to hand. It seems that there are invisible ribs that complement each other, which are symmetrically connected and attract each other.
Next to the two legs, one is that the legs must follow each other; Second, move up and down, move up and down. Its connotation is that there is emptiness under reality, and there is emptiness under reality.
Up and down go hand in hand, and the middle naturally goes hand in hand. One is that it moves up and down and there should be a reaction in the middle, and the other is that it moves up and down in the middle. For example, the cloud hand, its connotation is manual, foot moving, chest, abdomen, waist and spine moving together, hand to foot, motionless, breathing up and down inside and out. The deficiency of the upper body and the reaction of the lower body, that is, the chest, abdomen and lumbar spine move with the feet, are based on the deficiency, looseness and correctness of the chest, abdomen and lumbar spine. The middle movement is completely driven by the lumbar spine, and the key lies in taking the shoulder movement as the arm and the hip movement as the rotation center of the leg. In short, the middle way does not move, and yin and yang are combined; Move in, distinguish yin and yang; Up and down, up and down; Open and close, open and close; Dynamic and static, dynamic and related; Appropriate flexion and extension; One is virtual, the other is real, and the truth is clear; One left and one right, connected left and right; One inside and one outside, the inside and the outside blend together.
Internal and external combination is internal and external combination. In order for the top and bottom to go hand in hand, it is necessary to integrate inside and outside. Internal and external integration is first of all internal ternary and external ternary: internal ternary? Heart and God, Qi and Strength, Tendon and Bone? ; Three in one? Shoulders and hips, elbows and knees, hands and feet? . The combination of internal and external is called the whole body Liuhe. Internal and external combination is the combination of body, bone, viscera, mind and spirit on the basis of the whole body. Up and down, inside and outside, you can let Tai Chi exercise a family. Those who belong to the inside, that is, the so-called meaning is not hard, then the gas sinks in the abdomen, and the gas is weak and the gas is permeated; Belonging to the outside, the whole body is light, from feet to legs and waist, shoulders and elbows are heavy, and the gas reaches the fingertips, one after another.
"On Boxing" goes: The heart of the sender, the hand of the messenger, and the eyes of the color watcher. Hands, eyes, body, methods and steps are all together and indispensable. ? In other words, the initiator is in the heart and the transmitter is in the hand. Every stroke should be guided by hand, and the hand is all in the palm. When the palm rotates, draw a circle with the big and small fingers, and drive the whole body to move with the midpoint of the fingers. Wherever the hand goes, the foot follows, and the middle chest and abdomen will naturally move with the change of the foot, and it will be integrated up and down in one breath. Speaking, the whole body is moving, like the waves of the sea, surging, moving with silence, quiet with rhyme, clear and bold; When you say stop, your whole body stops, and your body is as steady as a towering mountain. Magnificent, majestic, so the movement is clear, quiet and powerful.
Eighth: loose and slow round, even and sticky.
? Loose, slow, round, even and sticky? In fact, it is two sentences, namely? Loose, slow, round, even, sticky, sticky? . This method is very important in health preservation and Tai Chi rubbing hands (pushing hands).
(1) Relaxation: People who learn Tai Chi practice Tai Chi routines, but most of them don't know how to relax. The so-called eight segments refer to feet, calves, thighs, back, big arms, small arms, hands and heads; The so-called nine joints refer to ankle, knee, hip, waist, cervical vertebra, shoulder, elbow, wrist and finger (toe) joints. Eight paragraphs and nine paragraphs are not easy to loosen, which requires three stages of training:
1 Primary stage: breathe naturally and follow the whole body.
② End reference: What is an end reference? Taking the hand as an example, the general practice method is from shoulder to elbow to wrist to palm and finger, that is, from root to tip. In this way, the muscles are tense, the joints are closed, and the end pulling is the reverse process. Use fingertips to guide the arm out, toe to guide the leg out when leaving the leg, and head to guide the whole body. What is the so-called? Virtual spirit is strong? .
③ Special relaxation: Compared with Tai Ji Chuan, which has great influence, there is special relaxation training. For example, Professor Tai Ji Chuan Chen relaxes his exercises. Tai Ji Chuan, who I practiced, loosened eight paragraphs and nine paragraphs through the set. Every time a set is released, the next set is changed. It's hard to practice like this. The amount of exercise should be increased by three or four times, and attention should be paid to relaxation and perseverance. How to distinguish between loose and not loose? Loose, joints open, muscle and soft tissue stretch, mental comfort; Slack, joint closure, muscle and soft tissue atrophy, listlessness. The key to looseness and non-looseness lies in how to treat tightness. If we only emphasize looseness but not tightness, we will not achieve the purpose of looseness. Elasticity is a pair of contradictions, which are the two ends of Tai Chi. It doesn't matter, there is no looseness. The result of loosening is self-elasticity, which makes it easy for people to send it out when they hold Marie Laure Gigon in their hands.
(2) Slow: For slow, as a beginner, the first thing to do is to move slowly. Relax and practice slowly, which is beneficial to adjust breathing and let breathing gradually reach? Long, long, thin and even? ; It is beneficial to adjust the body shape requirements of various parts of the body, and carefully check the correctness of the movements and the coordination inside and outside. Slow is not simply a deliberate pursuit of slow, but both slow and fast. Start slowly in order to be fast in the future. The predecessors said:? Slow down until others can't keep up with me, and soon others can't keep up with me ? Say it again? Slow speed is not expensive, but it can be carefully considered. From coarse to fine, you can know whether its strength is delivered to your fingers. Fortunately, in the future, kung fu will be completed at an unparalleled speed. ? If it can be light, it will be loose, and if it can be loose, it will be fast; If you can slow down, your inner strength will gradually increase, and it will naturally become heavier if you don't exert yourself. After relaxing with kung fu, you can practice fast, fast but not chaotic, light but not floating at will.
(3) Circle: A circle includes a circle of physical action and a circle of momentum.
(1) round action, that is, the action should be complete and flexible. When flexibly applied to kneading hands (pushing hands), it requires impartiality, no crossing, no flattening, no sticking, no dropping, roundness and fullness everywhere, and lightness and liveliness. Tai Chi Everyone attaches great importance to round work, such as? All over? ,? Spirit needs to be exchanged with spirit, but is it interesting to live a round life? Wait a minute.
(2) the momentum of the round. You can only live if you are round, and the circle is the basis of living, so? Is the circle alive, but the square is stagnant? . If you want to step into a round life, you must master it? Momentum? And then what? Ten parties support? . Motivation should have spiritual support. The so-called ten squares mean that the front, back, left and right of the human body are four squares in the east, west, north and south, and the southeast, northeast, southwest and northwest are four oblique squares (four corners), which together form eight directions, which can be expressed in the plan. Together with a vertical line between the top of the head and the feet, that is, the upper and lower sides, * * * is ten squares. Is this what the ancients said? Ten sides of vanity, ten sides of realm? .
(4) Uniformity: Uniformity means that the momentum of action is continuous from beginning to end, such as flowing in one go; As far as the meaning of God is concerned, uniformity means that the mind is not disturbed by other thoughts, such as calm lake water, which is clear, transparent, even and soft.
(5) Adhesion: The original meaning is gelatinous, which has an adhesive effect. Here is a metaphor. If my contact point is sticky, I can stick to my opponent and make him unable to get rid of it. This is a description of the role of power. For example, in hand rubbing training, I put my left hand on my opponent's chest, and my opponent stretched out his right hand over my left forearm. At this time, the opponent used his right hand to exert force, and the stiff half right arm became a rigid body. I lift my left back and hang it on my opponent's right wrist, and my opponent's body will be lifted by me. If I were a strap, my opponent would be pulled to the left and thrown out. This is the legend of Tai Chi:? I followed people, called Sticky.
(6) Lian: At? Stick, connect, stick, follow? In four words,? Even? Words are the most important and have the widest meaning. Hold on, hold on, follow? Directly related to. Even? Word related, lost? Even? Words, the other three words can't be expressed, like? If the skin does not exist, how can the hair be attached? . It also has a special attribute, such as? Take over? Can be described as even? Break and reconnect? It means to take over and pick up, or to retreat without leaving empty hands.
(7) Stickiness: Stickiness is the condition for producing stickiness, and stickiness is the function and performance of stickiness. When rubbing hands (pushing hands), both sides should be highly concentrated in spirit and thought. At the critical moment of the battle, if one side runs away, it will be beaten. In the whole process of rubbing hands (pushing hands), touch is the basis of form, connection is the key of qi, adhesion is the basis of god, and then the overall application.
(8) collocation:? With what? For example. Even? There is some confusion in the words, but it is not. ? Even, with? The word "passive" is related to initiative. Actively follow the passive, don't miss when switching, and stick to each other with adhesive force. So this? Stick, connect, stick, follow? In four words, it should be understood as a whole process of attack and defense.
To sum up, looseness, slowness, roundness, uniformity, touch, connection, adhesion and combination are a closely related whole, which is the relationship between body and use. What is the relationship between body and use? That is to say, looseness, slowness, roundness and uniformity are the requirements and states that Tai Ji Chuan needs to enter, while touching, receiving, sticking and following are the levels and realms of hand rubbing and martial arts after kungfu reaches a certain level.
Ninth: There are thousands of ways to recruit potential.
Those who recruit potential, one move and one potential; Connected, continuous; There are thousands of methods, that is to say, every trick and every situation can use ever-changing methods. In Tai Ji Chuan's whole practice, recruiting momentum is linked together, from starting momentum to closing momentum. One situation after another keeps running, in one go, like taking a sparrow's tail? News? Instead of pushing forward, I use my mental state to connect with the next action when I am about to complete the action. Bad connection will appear? Intermittent? .
The specific connection between strokes and potential is: when the technique encounters reciprocation, it should be embedded with folds. For example, the last move is not over yet, and the next move is downward and forward, so you must fold it up first, then fold it back, and then punch it again, so that it will show a curve and ease the action.
The power of foreign boxing is acquired, so there are ups and downs, the old power has been exhausted, and the new power has not yet been born. This time is the easiest time to be used. Tai Ji Chuan is from beginning to end, continuous, freaky, endless changes, so how about boxing? As endless as the Yangtze River? Statement.
Tenth: Seek quietness and Tai Chi while moving.
Seeking quietness in motion means experiencing the emptiness and quietness in Tai Ji Chuan's movement; Tai Chi is now, which means that when Tai Chi is practiced to the virtual extreme, it naturally appears magical (actually not magical). Tai Ji Chuan is a whole movement that seeks movement in quietness, seeks quietness in movement and moves in movement. In essence, the quiet pursuit of Taiji Chuan is waiting. Waiting for it to move has three meanings: first, waiting in the infinite state before boxing; Second, when boxing, when one situation is over, wait for the next situation to move, that is, move and return to silence; The third is to wait while rubbing hands? Peter. Move it.
Seek quietness in moving, and also seek quietness in moving, that is, although moving and static, it depends on moving and static. After the movements are skillful, smooth, coherent and coordinated, you should start gently and calmly, run slowly, stop silently, meditate, and open and close Yin and Yang. Listen quietly, the cat is moving; Meditation, hero rotation; I don't know the whole body, and my limbs are wasted. ? I don't know if I'm a corpse. I'm a corpse. , so as to realize Tai Chi starts from the intangible and ends in the seamless realm.
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