The main footwork of Tai Ji Chuan's walking frame includes the previous step, the latter step, the progressive step, the backward step, the following step, the wiping step, the covering step, the padding step, the inserting step, the horizontal progress, the rolling step and the jumping step.
(1) Step up: Step forward with the back foot or the front foot.
(2) retreat: the front foot retreats.
(3) Progress: Take your feet one step forward at a time.
(4) retrogression: the front foot retreats half a step.
(5) Follow: Follow the hind foot for half a step forward, not exceeding the front foot.
(6) Scrubbing: one foot rubs the ground with the inner heel and steps forward or sideways. See Chen Shi Tai Ji Chuan.
(7) Covering step: one foot lifts the sole supported by weight and falls horizontally.
(8) Step: One foot swings forward and outward through the medial malleolus of the other foot, and crosses the sole obliquely (heel touches the ground first, sole touches the ground obliquely).
(9) Step insertion: One foot is obliquely inserted backward through the inner ankle of the other foot that supports the weight, and the toes touch the ground first.
(10) Lateral progress: move your feet to the left or right in turn, and keep your feet flat.
(1 1) Step grinding: contact the ground with the heel as the axis or the forefoot as the axis, so that the soles of the feet are ground inward or outward, mainly used for turning.
(12) Jump: A simple jump action. -When one foot hits the ground, the other foot instantly moves outward from the ground. The jump range is not large, but the performance is relaxed and sensitive.
Yang Tai Ji Chuan's footwork formula
(1) Want to turn and sink first. After work, Tai Chi handed down the old rack with the characteristics of "looseness, roundness and smoothness". Compared with other branches, it highlights the word "slippery" and its legs turn around, which is more in line with the operation of the human body and will not cause leg pain and knee pain. You need to relax and breathe when you turn around, but you can't shrug your shoulders. Sit loose and stand up straight, and get a moderate strength to dominate the overall situation, with the body in both hands and the waist as the leading form of overall movement.
Taijiquan advocates that deficiency leads to spiritual change. The theory of Taiji Yin and Yang has the saying that "there is yang in yin and yin in yang", but in Taiji Zhuan, it is manifested as "deficiency in reality and deficiency in reality". In reality, being empty is rigid; In emptiness, there is no reality, that is, floating; There are truths and fallacies everywhere. In Tai Ji Chuan, the distinction between true and false is regarded as the first priority, which shows its importance.
(2) The front and rear steps are collected in the middle, originated in the middle, and the feet are collected inside the support legs, and then taken out. The horizontal plane is an arc, and the vertical plane is also an arc, so that the trajectory of the foot becomes a sphere. Advancing and retreating in an orderly way, stepping on the middle door is calm and powerful, which is easy to destroy the enemy's center of gravity. Known as "stepping on the door to win the position, even the gods are difficult."
(3) Starting point, step like a cat. Clean and tidy, never mopping the floor, the ground is not allowed to have the slightest trace of mopping the floor, walking gently, vigorously and quietly like a cat. Tai Ji Chuan moves like a cat, Xingyiquan moves like a plow, and Bagua palm moves like mud. The above are the footwork characteristics of the inner three punches. Although the formulation is different, the essence is the same. All requirements are meaningful and are not allowed to be empty.
After careful observation, it is not difficult to find that the cat's gait contains "sticky" power, and its movements are very disciplined. It starts gently and agile from the ground and lands firmly and steadily, without suspicion of "digging a pit" or "jumping into a pit". No matter how fast or slow, it always keeps the characteristics of starting and falling, and the gait characteristics of a cat can be personalized in two sentences: starting with a broken line and falling like kissing a baby. Tai Chi Chuan understands the significance of catwalk, which is a matter of course.
Practice how Yang Tai Ji Chuan walks like a cat. To maintain an upright posture, relax and have enough leg strength is the premise to realize light footwork. Stepping emphasizes that the waist and buttocks drive the legs to run. It is necessary to distinguish between virtual legs and real legs. Deficiency is light, meaning at will, but in fact it is dark and scattered, blending up and down.
Pay full attention to:
(1) Loose the waist and open the hips, stretch the lumbar spine when the hips fall, promote the spine to pull up, and achieve virtual strength. The knees supporting the legs should be properly abducted and must be kept in the same direction as the toes;
(2) When the front foot is everted, the crotch must be completely abducted, which is equivalent to opening the door for advancement, and the body's center of gravity gradually shifts to the load-bearing leg;
(3) The strength of hindlimb retraction comes from the carrying of waist and hip, and the running track of foot retraction is obviously spherical;
(4) Toe forward as a guide, very "walking on thin ice" feeling. When the heel gently steps out of the ground, the toes naturally tilt upwards. The potential child's hind legs are constantly pushed forward, and the front feet are pressed by the heel, sole and toes in turn, forming a lunge. It is necessary to guide the mode of transportation throughout. Try not to lean forward and perpendicular to the ground, and don't arch your knees forward, with a slight backward force. This is the need of knee maintenance and martial arts. In the process of stepping, the body should be kept at the same height as possible, and all movements should run continuously at a constant speed, fully embodying the lightness.
The most common mistakes in practicing Yang Tai Tai Ji Chuan are "stepping on the gas pedal" and "falling into the pit". This is the sick leg method. The reason why it is morbid is that it is out of control at the moment of landing, which violates the principle of being attacked on all sides.
Yang Tai Ji Chuan formula
1. Reserve potential
Before chaos started Tai Chi, it was really a skill.
Refreshing, flat wrist and elbow joint are natural.
begin
When lifting with heavy gas, your wrists should be flat and your arms and shoulders should be loose.
Press loose abdomen to return to Hou Yuan, and spit out turbid gas and clear gas.
3. The posture of the tail to the left
At first, HarmonyOS appeared in Yin and Yang, rising and falling, opening and closing Tai Chi Circle.
Turn around and take a step to the left. Let nature take its course.
4. Tail posture to the right
You must use a "bow" to defend the enemy's hand, so that you can stick it back to your chest.
The most taboo is stagnation and partial resistance, and liveliness depends entirely on turning the waist.
5. Take the tail of a bird as an example.
Don't empty your elbows and wrists. You can't resist the plaque and see the real work.
There is also self-denial, which is originally to attract people to go their own way.
Step 6 squeeze your tail
Smooth extrusion and smooth winding, don't delay getting power.
Prevent the enemy's fist from drilling again and turning into a palm to push forward.
7. Take the bird's tail-depending on the situation
If the crowd fails, it will become soft and naturally there will be no other needs of people.
Stretch your waist to help the situation, press your wrist left and press your elbow right.
8. Grab the bird's tail-general strategy
There is no limit to the spread of Tai Chi, and there is a crow's tail.
The "Yi" type force point is in the arm, and the "Le" type force point is in the palm.
The thrust is in the forearm and the thrust is in the waist.
If you want to know the secret, practicing pushing hard is success.
9. Single whip
Strafe, who is chasing the soul, shakes his chest, his left is like an arrow, and his right is like a bow.
I am close and energetic enough to bend my elbow and do whatever I want.
10. Raise the gesture
When you meet the enemy, you jump on your chest and shout, and your left elbow cuts your right elbow.
Follow the wind, bend your elbow, and stretch out to make the enemy go.
1 1. White crane with bright wings
The white crane spreads its wings and sets up a flock of chickens, which is used to divide the enemy's strength from left to right.
Open the door to attract the enemy. Be careful when opening the door.
12. Knee crawling
Shoulders over hips and knees, elbows to prevent the enemy from hiding their hands.
Look in the chain and press the side ribs and shoulders.
13. Waving the pipa
If you have a pipa in your hand, it's not bad to bend your elbow and cut your wrist.
I can draw the inner and outer circles, and I can grasp them left and right.
14. Move and stop.
Tai Chi five beats this first, moving around and looking around.
Keep the middle and advance, and then strive for leisure.
15. closed
Xi Zhang crossed his elbow, and Bloom closed his hand with an attack.
Push can't stop, waist and legs work between hum and haw.
16. Cross hatching
Hit the crotch when you buckle your feet, turn around and open the enemy's arms.
Don't hesitate to change the camera.
17. Embrace the tiger and return to the mountain
Cross-hand mining, pulling the tiger depends on the arm length.
I hope to hug back, but it's hard to prevent me from squeezing.
18. Pay attention to the hammer at the bottom of the elbow.
Left hand and right hand, hit the bottom of the elbow.
The palm of your hand is broken and the camera at the bottom of your elbow is broken.
19. Drive the monkeys left and right
The light spirit leaves like water, causing the humerus to bend backwards.
Going to flash war to pull strength, scared the Monkey King to stay.
20. Oblique flying potential
It doesn't hurt to get caught in the right wrist. Turn your hands and sink.
Shake it out with your left hand and your right hand, and fly sideways.
2 1. Submarine needle
If the opponent pinches his right wrist, he will lead the enemy into the body and drop a thousand pounds.
Hold the right hand and press the left hand to pull, and the servant will fall forward and start work again.
22. Spread out from behind
The right arm rolls up the bracket, and the back is connected with the two arms.
Tian Chan took a deep breath and his strength was already at his waist.
23. Beat your body.
Cross the enemy's arms, flash in the middle, and the left palm can prevent the head from sticking out.
Don't lose your strength by turning the fist and pressing the belt. There is no room for pushing the enemy's elbow with your palm.
24. Yunshou
"Row, pick, squeeze and push" all depends on the round waist.
After the cloud reached the enemy's elbow, the copper walls and iron columns pushed together.
25. Gao Tan Ma
Explore yin and yang left and right, lock your throat in your face, okay.
Climb onto the horse's head with your hands turned upside down, relax your shoulders, and pull out your arms and abdomen.
26. Left and right split feet
In the last step, I smoothed the enemy's anger and raised my elbow with my wrist to protect my chest.
The center of gravity should be lowered and the kick should be flat.
27. Turn around and kick to the left.
Suddenly I felt that the enemy was attacking from behind, so I turned around and made a hole to make it clear.
Turn it off first, then turn it on. Put your hands on your waist.
28. Progress is planted.
The hammer is planted to put dishes, and the big hug in the left hand should be the first one.
Progressive boxing is difficult to deceive the enemy, always hitting the enemy's abdomen, waist and legs.
29. Right pedal
The right fist catches and entangles, and the opponent grabs the enemy's wrist.
Break up and kick your ribs naturally.
30. Kill the tiger.
Although the tiger pounced, it defeated the enemy with a huge arm.
The waist and buttocks turn sharply with fists, and the left and right body guards crouch tiger essence.
3 1.
Don't panic when being pushed by the enemy, cross your arms and palm down.
Take a right step on the frame, with the sun in your fist.
32. Left pedal
Before the enemy forcibly approached from the left, I suddenly backed off and turned right.
Decompose the lattice to keep the body ready, and the left pedal and right pedal steps are linked.
33. Wild horses are divided into manes
The oblique single whip is followed by the potential, and the left and right rings are selected first.
The lunge helps to attack the armpit, and the shoulder is close to the elbow.
34. Jade Girl Shuttle
Turn around, bend your hand and put your arm diagonally through your elbow.
Turn your elbow and shake it to get rid of your inner strength, and roll and squeeze it close to your body.
35. bearish
Turn your back and hips to avoid the enemy, and pick flowers with your hands like butterflies.
It's up to me to accept the adoption, and it's not bad to retire and use it freely.
36. Golden Rooster Independence
Follow the wind and stab the dragon, with elbows on the ground and arms bent.
Don't stamp your back lightly, lift your knees and don't hit your abdomen.
37. White snake spits letters
Turning around, the white snake spit out the letter, and it threw two punches and three punches.
Fork your throat, take your pupils at will, and breathe through the enemy's gallbladder.
38. Detective Gao wears a palm.
The right hand probes the horse with high intensity, but the left hand has to wear the palm.
The elbow pads on the chest depend on the right hand, so it is difficult to prevent the left foot from following.
Step on seven stars
In the last step, the seven stars became infinite, seemingly defensive, but actually offensive.
Hit the elbow far and near, kick the knee next to the front kick.
40. Take a step back and step over the tiger
Kicking up and down will bring joy, but taking a step back will not be slow.
When turning around, the arm can be opened and closed at will, and the adhesion is as stable as the disk surface.
4 1. Turn around and throw the lotus.
Kicking skills after sealing the front are like a whirlwind.
Pick the enemy's arm and stick it around, and file the front of the enemy with a chain.
42. bow and shoot tigers
The enemy punched me in the chest with his fist and raised his right hand to brush his left hand like a bow.
Put it back close to the enemy's arm, and add a left fist to the first shot.
Gain momentum.
Tai Chi has no beginning and no end, and the combination of Yin and Yang is wonderful.
Stick to it when you walk, and stick to it when you attack.
Know yourself and know yourself, and meet the gods.
Let him come with great strength and lead him into the air.
Introduction of 24-type simplified Tai Ji Chuan basic footwork
1, lunge means that the front legs are bent and the rear legs are pushed to the ground, also known as lunge.
It means that the front legs are bent like bows and the rear legs are straight like arrows. Tai Ji Chuan's lunge is different from Shaolin Boxing's lunge. The distance between the first two feet is approximately equal to the distance between two or three feet. The second is that the front bow of the front leg is caused by the pushing of the rear leg, which forms an image opposite to the stiffening rib, which conforms to the mechanical principle. This kind of footwork is the most commonly used in Tai Ji Chuan.
2. The steps of riding a horse
Its posture is like riding a horse. The balance distance between the feet is slightly wider than the shoulders, or it can be three feet wide. Sit in a semi-squat posture, with your knees not exceeding your toes, your hips higher than your knees, your waist relaxed and your upper body straight. This formula is of little use in Tai Ji Chuan, and it is only used in actions such as starting, closing and smashing.
Step 3: T-step
T-step is standing with two feet in a T-shape. One foot touches the ground and the other toe touches the ground, such as "six letters and four letters", "exploring the height of the horse" and "stepping on seven stars"
4, parallel step
The feet are separated and parallel, such as the "cloud hand" action, which is this footwork.
5, flat servant step
That is, one leg squats and the other leg extends to the ground, such as "cutting earthworms" and "dropping forks", that is, this footwork is adopted.
Four main points of action of 24-style Tai Ji Chuan
(1) God is the commander in chief, and he can leave whenever he wants.
The whole process of practicing Tai Ji Chuan needs to use ideas to guide actions and pay attention to them.
For example, Tai Ji Chuan's "starting" movement with his arms slowly forward is similar to the horizontal arm raising movement in gymnastics, but in Tai Ji Chuan's practice, he should have the idea of raising his arms horizontally forward before starting the movement.
To make an abdomen full of gas, we must have the idea of sinking gas into the depths of the abdominal cavity. If you don't stop thinking, your actions will continue, just like a line running through all actions. In the process of practicing boxing, the ancients summarized it as "God is the commander in chief, which means obedience", that is, they emphasized guiding actions with thoughts.
(2) Pay attention to relaxation and don't be clumsy.
When practicing Tai Ji Chuan, it is required to relax the muscles and joints of all parts of the body to the maximum while maintaining the normal posture of the body.
In the process of doing actions, we should avoid using clumsy and stiff strength. The human spine stands upright in a natural state, and the head, trunk, limbs and other parts naturally move and stretch, achieving a coherent, rounded, flexible, coordinated and free movement state.
(3), up and down, the whole body coordination
Tai Ji Chuan is a full-body exercise. Some people say that when playing Tai Ji Chuan, the whole body is "motionless" and "from the feet to the legs and waist, one thing must always be completed at a time", all of which mean that when practicing Tai Ji Chuan, the whole body is coordinated with each other.
Although beginners know theoretically that they should take the waist as the axis and rely on the trunk to drive their limbs to carry out activities, they often feel overwhelmed. In this case, you can practice a single movement, at the same time practice footwork, and then practice routines.
(4), distinguish between reality and reality, hold the center of gravity.
After mastering the essentials of Tai Ji Chuan's body posture, we should pay attention to the reality of the movement and the center of gravity of the body. Because in Tai Ji Chuan's routine, the connection between movements and the change of position and direction run through the transformation of footwork and the shift of center of gravity.
At the same time, we should also pay attention to the use of posture and techniques. No matter from the virtual to the real, or from the real to the virtual, we must be clear and coherent, so that the situation is broken and the intention is continuous. The so-called "walking like a cat, moving like reeling" is a description of Tai Ji Chuan's light steps and even movements.
What is the health care function of practicing twenty-four Tai Ji Chuan?
One, twenty-four style Tai Ji Chuan is a kind of health-keeping technique that pays more attention to the unity of nature and man, and the unity of form and spirit. Attention should be paid to the combination of activity and static during the practice.
At the same time, Tai Ji Chuan's unique intention of calming the nerves makes it easier for the mind to calm down, which can effectively block the interference and adverse effects of excessive seven emotions on qi and blood, and protect Shen Yuan from playing its normal role in regulating human physical and mental health.
24-style Tai Ji Chuan advocates "guiding qi with intention and transporting the body with qi", emphasizing the relaxation of the whole body. The internal boxing method of "training the mind, training the spirit and training the body" is unified inside and outside, forming a unique boxing method with the combination of rigidity and softness, moderate speed, mutual change of storage and development, and internal strength control, which is conducive to dredging the meridians.
If the meridians are blocked, there will be physical diseases, poor exercise and poor blood flow, which will easily lead to cardiovascular and cerebrovascular diseases, which is not conducive to our health.
In the third and twenty-fourth Tai Ji Chuan movements, the winding movement and virtual-real transformation formed by the rotation of waist and the flexion and extension of limbs will have different pulling, squeezing and kneading effects on more than 300 acupoints of the whole body.
In fact, it is to massage your body, which can play a role similar to acupuncture, dredge meridians, evacuate internal qi, strengthen and maintain the physiological functions between meridians and tissues, and keep the whole body in a state of balance.