At the same time, you can find a lot of Tai Ji Chuan's theory and videos on the Internet at will. And these massive Tai Ji Chuan information, it is mud and sand, authenticity coexist. It is difficult for Tai Ji Chuan learners to tell the truth from the false.
How to learn and practice Tai Ji Chuan correctly and avoid detours is a subject that Tai Ji Chuan learners must face.
Former martial artists knew nothing about modern human anatomy theory. According to the practice of Tai Ji Chuan, they summarized Tai Ji Chuan's theoretical system and formed a unique language system. To understand these unique languages correctly, we need to know the human body and experience it in Tai Ji Chuan's practice, so as not to be confused by the concepts of yin and yang, qi, abdomen and silk binding.
What is the principle of practicing Tai Ji Chuan?
No matter what genre of Tai Ji Chuan skills, it is inseparable from two parts: keeping fit and defeating the enemy. Tai Ji Chuan's practice methods can be divided into two categories, one is fighting skills, in order to defeat the enemy, and the other is to improve physical fitness and keep fit, because only a strong body can better use Tai Ji Chuan's fighting skills.
Since it is to exercise the human body, it is naturally inseparable from the category of human science. Therefore, "people-oriented" is the first basic principle to follow when practicing Tai Ji Chuan. Therefore, to practice Tai Ji Chuan, we need to learn relevant human knowledge first.
The human body can be divided into eight systems: motor system, nervous system, respiratory system, circulatory system, endocrine system, digestive system, urinary system and reproductive system. These systems coordinate with each other, so that all kinds of complex life activities in the human body can be carried out normally.
Tai Ji Chuan exercises, mainly through the exercise system, nervous system, respiratory system, circulatory system to achieve the purpose of fitness. The human system is interrelated. As long as the four systems of movement, nerve, breathing and circulation are strengthened, other systems will be strengthened, and the whole body will be strengthened. Next, I will briefly explain the structure of the human body.
The exercise system consists of bones, joints and muscles. The bones of the whole body are connected by joints to form bones, which play a role in supporting weight, protecting internal organs and maintaining the basic shape of the human body. Skeletal muscle is attached to the skeleton, which contracts and relaxes under the control of the nervous system, thus producing movement. From the point of view of sports, bones are passive parts, skeletal muscles are dynamic parts, and joints are the hub of sports.
As the Tai Chi proverb says, the upper and lower nine are full of energy and rich. The "nine joints" here refer to human joints. "Strength" is the strength produced by the work of different muscle groups. However, Tai Ji Chuan has very high technical requirements for the coordination of human muscle groups. It is an important task for us to correctly understand the relationship between bones, joints and muscles through modern human anatomy.
The nervous system plays a leading role in the human body. The nervous system consists of brain, spinal cord, cranial nerve, spinal nerve, autonomic nerve and various ganglia. It can coordinate the activities of various organs and systems in the body, making it a complete body and interacting with the external environment.
For Tai Ji Chuan, the nervous system commands the movement system, respiratory system and circulatory system, and completes the corresponding action combination according to Tai Ji Chuan's principle. When we practice Tai Ji Chuan routine or (confrontation), the nervous system is responsible for overall coordination, the respiratory system is responsible for oxygen supply, the circulatory system is responsible for energy transmission, and the exercise system is responsible for making actions.
There is also a concept of "Qi" in Wushu. This "qi" is "meridian induction", that is, the reaction and feeling of the nervous system. Comparing the distribution diagram of nervous system with the meridian diagram, we can find that its distribution is consistent with its structure.
The circulatory system is a system consisting of body fluids (including intracellular fluid, plasma, lymph and tissue fluid) and the pipes through which they circulate. The circulatory system is divided into two parts: heart and blood vessels, which is called cardiovascular system. The circulatory system is a transportation system in the human body, which transports nutrients absorbed by the digestive tract and oxygen inhaled by the lungs to various tissues and organs, and inputs the metabolites of various tissues and organs into the blood through the same way, and then excretes them through the lungs and kidneys. In other words, the circulation system is responsible for energy supply and waste discharge.
The respiratory system includes respiratory tract (nasal cavity, pharynx, larynx, trachea, bronchus) and lung. In the process of metabolism, the human body should constantly consume oxygen and produce carbon dioxide. The process of gas exchange between human body and external environment is called breathing. There are two places for gas exchange, one is the gas exchange between the outside world and the respiratory organs (lungs), which is called lung breathing (or external breathing); The other is the gas exchange between blood and tissue fluid and between body tissues and cells (called internal respiration).
Tai Ji Chuan's breathing is characterized by abdominal movement, which is called abdominal breathing, and can be divided into "anterior abdominal breathing", "reverse abdominal breathing" and layered abdominal breathing. "Abdominal breathing" means that the abdomen bulges when inhaling and contracts when exhaling; Reverse abdominal breathing means that the abdomen contracts when inhaling and bulges when exhaling; The upper and lower layered breathing mode is that the lower abdomen contracts and the upper abdomen bulges when inhaling, and the lower abdomen bulges and the upper abdomen contracts when exhaling.
There is a saying in the field of health care: "Breathe into the navel and life will be in harmony with the sky". Abdominal breathing can increase the range of motion of diaphragm, and the movement of diaphragm directly affects the ventilation of lung. It has been proved that the pulmonary ventilation can be increased by 250~300 ml with the diaphragm decreasing by 65438±0cm. Persisting in abdominal breathing for half a year can increase the range of diaphragm activity by 4 cm. This is of great benefit to the improvement of lung function. Abdominal breathing can not only increase the oxygen supply capacity of the body, but also exercise the diaphragm and intercostal muscles, improve our vitality and endurance, and make people energetic.
Tai Ji Chuan's breathing method is divided into two parts. One is the movement of the respiratory system, which is abdominal breathing. The second is to practice "Qi", that is, to exercise the nervous system and strengthen its response and coordination ability.
To practice Tai Ji Chuan, you must first have a clear direction and know your goal of practicing Tai Ji Chuan. Different types of Tai Ji Chuan have different training methods and requirements for different purposes. I divide Tai Ji Chuan into three categories (not by boxing) 1, traditional Tai Ji Chuan, 2, competitive Tai Ji Chuan, 3, and health-preserving Tai Ji Chuan. ? Although they are divided into three categories, they are not totally unrelated three kinds of Tai Ji Chuan, just because they pursue different goals, so the training methods are also different and focused.
Traditional Tai Ji Chuan, that is, Tai Chi Kung Fu, takes defeating opponents as its main purpose, and its goal is to knock down, hurt and kill opponents. The purpose of training is to win. Pay attention to "fast, accurate and ruthless", fast means quick response and quick shot; Accurate means accurate hitting position; Hard is hard. So, look at the slow and gentle Tai Ji Chuan in the park. He is not the Tai Ji Chuan who used to practice kung fu, but now he is called Tai Chi.
To beat the opponent, the physical quality and technical requirements are very high, so the training intensity is quite high. However, too high-intensity training is easy to cause harm to the human body, and at the same time, we must practice confrontation. In confrontation training, physical injury is inevitable. Traditional competition is more harmful.
Therefore, with the development of the times, modern people are not suitable to exercise and practice the traditional Kung Fu Tai Ji Chuan unless they have professional needs or are particularly fond of fighting.
To keep Tai Ji Chuan healthy, the goal is to be healthy and strong. Therefore, first of all, moderate exercise and appropriate difficulty are needed. Tai Ji Chuan should moderately increase the amount of exercise and increase the difficulty, because the amount of exercise is too large and the difficulty is too high, which is easy to cause physical injury and violates the goal of fitness and health preservation.
Health Tai Ji Chuan mainly comes from the soft parts of Tai Ji Chuan. When practicing, pay attention to relaxing muscles and bones, breathe evenly and long, move softly and relax, and it is advisable to loosen the tightness. Practice healthy Taijiquan, and pursue refreshing, comfortable and full of vitality after practice.
Health Tai Ji Chuan is mainly practiced in two aspects.
1, external training of bones and muscles: Tai Ji Chuan keeps in good health, and exercises the motor system (muscles, bones and muscles) and circulatory system (heart, blood vessels) of the human body through (routine) exercise. With proper practice, people can have a proper weight and a well-proportioned figure. When standing, the head, shoulders and arms are in harmony. Muscles are plump and skin is elastic.
2. Take a breath inside. Exercise the nervous system and internal organs of the human body through abdominal breathing and mental exercise. After proper breathing and psychological training, you can have a clear sense of menstruation (as the saying goes, "qi"), which makes people full of energy, not easy to get tired, not too nervous when things happen, calm and bright eyes.
Modern competitive Tai Ji Chuan is divided into Sanshou, Pushing Hands and Routine. Modern competition provides relatively clear rules, which are limited to confrontational competitions on the premise of relatively protecting athletes.
Sanshou is a professional sport. Different from traditional Kung Fu Tai Ji Chuan, in modern Sanshou, in order to relatively protect the safety of athletes, it is forbidden to attack the parts that are easy to cause injuries, and at the same time, it is also forbidden to use some techniques that are easy to cause injuries to athletes (such as anti-joint massage).
Pushing Hands Competition: Pushing Hands Competition is a unique event in Tai Ji Chuan, and the goal is naturally to push to win, which requires athletes to have superb Taiji pushing hands technology under the rules. At the same time, due to direct contact with other athletes, the requirements for physical fitness are also very high. Therefore, for athletes participating in the push-hand competition, in addition to the training of push-hand skills, high-intensity physical training is also a very important part.
Routine competition: modern routine competition, the rules of the competition are relatively clear. Enable athletes to participate in the competition according to the requirements of the rules. The rules of routine competition are basically divided into: 1, action standard (three types and four methods), hand, body, step, technique, posture, footwork and leg. Type refers to the posture and shape of the action. Dharma refers to the technique that conforms to the characteristics of Tai Ji Chuan. 2. Strength and coordination; 3. Flexibility, jumping and balance. 4, spirit, performance ability (artistic),
Routine competition requires high rules in all aspects, because you must be better than other athletes in order to get a good ranking. Therefore, the training of routine competition needs high-precision training, beautiful action modeling, precise boxing, Shunda strength and full spirit.
I divided Tai Ji Chuan's research into six stages:
1, beginner stage: know a few routines, know how to master the amount of exercise, and master the primary abdominal breathing method.
2. Improvement stage: Know the basic requirements of Tai Ji Chuan: three types (hand type, body type, step type), abdominal breathing method that can be layered up and down, and understand relevant human body knowledge.
3. Cognition stage: I can correctly understand Tai Ji Chuan's boxing methods: four methods (manipulation, posture, footwork, leg method), and I can follow up and down (external trinity: hands and feet, elbows and knees, shoulders and hips). Master the knowledge of meridians initially. Can master the operation method of "Qi".
4. Understand the strength stage: understand the Tai Chi pushing hand, basically grasp the thirteen potential of Tai Chi (push, caress, squeeze, press, pick, pull, elbow, lean, advance, retreat, hold, hope and decide) and stick to it. To master the Qi of meridians, at least the communication between Tian and Qi should be achieved.
5. Internal and external integration stage: I will correctly use my heart and qi, and combine the exercise system to achieve internal and external integration and import from the inside out. Correctly understand and master the knowledge of human mechanics.
6, the stage of the gods: do whatever you want.
When learning and practicing Tai Ji Chuan, at different stages, we should make clear the contents of different stages and determine the corresponding training methods. With the continuous improvement of the level, training methods must be coordinated, and each stage needs corresponding training methods and contents in order to achieve the fastest progress and improvement.
Scientifically master Tai Ji Chuan's knowledge about human body, and formulate reasonable learning steps and training contents at corresponding stages according to his own goals. Only by integrating theory with practice and arranging appropriate training contents and methods can we make the fastest progress and enjoy the beauty brought by Tai Ji Chuan.