1, departure: the body is naturally upright, the feet are open, shoulder-width, and the toes are forward; Arms droop naturally and hands are placed on the outside of thighs; Look ahead. Wild horse mane: turn right slightly, pick it up with your right hand and slowly lift it from the right side of your body; The palm of your left hand is facing up and placed on your left chest; Turn left slightly, and take a lunge forward with your left foot;

2. White crane with bright wings: At the same time, the left hand is extended upwards, the right hand is pressed downwards, the palms are opposite, and the palms are forward. Turn your body slightly to the right and lift your right hand upward; The palm of your left hand is facing up and placed on your left chest; Turn left slightly, and take a lunge forward with your left foot; At the same time, the left hand is extended upward, the right hand is pressed downward, the palms are opposite, and the palms are forward.

3. Kneeling posture: the body turns slightly to the right and the right hand is raised; The palm of your left hand is facing up and placed on your left chest; Turn left slightly, and take a lunge forward with your left foot; At the same time, the left hand kneels and the right hand pushes forward.

4. Waving the pipa: the body turns slightly to the right and the right hand is raised; The palm of your left hand is facing up and placed on your left chest; Turn left slightly, and take a lunge forward with your left foot; At the same time, the left hand kneels and the right hand pushes forward. Humeral roll back: the body turns slightly to the right and the right hand is raised; The palm of your left hand is facing up and placed on your left chest; Turn left slightly, and take a lunge forward with your left foot;

The benefits of tai chi

1. Historical background: Tai Ji Chuan originated in China and has a history of several hundred years. It was originally a martial art for self-defense and attacking the enemy, but with the passage of time, it gradually evolved into a fitness exercise. Tai Ji Chuan's practice is slow and gentle. Compared with yoga and Pilates, Tai Ji Chuan has more cultural background and historical significance.

2. Cultural connotation: Tai Ji Chuan contains profound cultural connotation. It emphasizes the balance of yin and yang, the unity of man and nature, and the philosophy of combining rigidity with softness. In the process of practicing Tai Ji Chuan, people need to concentrate and relax, which helps to relieve stress and adjust their mentality. Tai Ji Chuan is also rich in China's traditional medical theories, such as Qigong, meridians and other concepts.

3. Fitness effect: Tai Ji Chuan has a remarkable fitness effect. It is a whole-body exercise, which can exercise the muscles of the whole body and improve the strength, flexibility and balance of the body. At the same time, Tai Ji Chuan's slow movements are beneficial to the exercise of cardiovascular system and reduce the risk of heart disease, stroke and other diseases. Research shows that people who practice Tai Ji Chuan for a long time have significantly improved their physical function and immunity.