The first step of Tai Chi internal cultivation: relaxation is moderate, and five bows are integrated.
Tai Chi Chuan? Relax, don't work hard? What do you mean relax? Five bows in one body? The meaning of; How to loosen the five bows: the body bow (main bow) is the loosening method of the spine. First shrink the shoulders and groin to relax the chest and abdomen, then hang the jade pillow point, hang the tail sacrum into the ground and stick it to the spine, so that the three customs stand up, feeling like clothes on a hanger, that is, light and calm; The method of relaxing the two bows (auxiliary bows) of the arm is based on the adduction of the roots of the two shoulders and the sinking of the well point of the shoulder. The hands (pointed joints) are pulled up, and the elbows (middle joints) are sunk with the intention of external support. The micro-front buckles on the outside of the two shoulders are connected with the clamping ridges, and the action is like a golden rooster shaking feathers; Relaxation method from hip to toe (two bows), on the basis of adduction of two hip roots (groin), buckle the outside of knees and lift them gently (middle joint operation), and mention groin. At the same time, the heel external support (pointed joint) of both feet means grinding the ground. In this way, all limbs are tied to the spine, and the five bows are integrated, from loose to complete, and there is a true shape to hide the true qi.
The second step of Taiji internal strength training: follow the middle and use the reverse, and operate the abdomen.
On the basis of relaxation and smoothness of the whole body, the whole body is concentrated on the navel by using the reverse direction in the middle and the conductor in the heart, and then the rest returns to the navel, which is what Taoism says. Concentrate on that hole? ; What do I call it? Husband and things are like this, each returning to its own place. In the final analysis, it is quiet, and it is quiet. . Only when the body and mind can accept it can we cultivate our own integrity. Then through the practice of breathing smoothly, that is, centering on the navel, gradually concentrate the qi of the whole body on the basis of breathing smoothly, and nourish the qi of the front abdomen through conscious breathing; After the front abdomen is full, use reverse breathing (conscious breathing) to concentrate the whole body qi on the back abdomen. After the front and rear abdomen are full, the abdominal qi is activated by internal breathing (conscious breathing) and abdominal shooting. Only through this process can we take the waist and abdomen as the center, drive the whole body with Tai Chi ball, and move lightly and calmly.
The third step of Tai Chi internal cultivation: slow fire, fierce fire, and opening the door to life.
The door of life is the door of life. Life gate belongs to fire, kidney belongs to water, life gate is full, and kidney gas is full, so that it can be fully developed? Tai chi waist? Energy, life gate is also the key to get through Sunday. Life gate can't refine anything, energy can't reach the end, ridge can't reach the jade pillow, and Sunday is an armchair strategist. The energy to develop the abdomen in front is the surface, and the life gate is the point. This point is Tai Chi, which is the gas of neutralization. With long-term hard and correct practice, the whole body is constantly concentrated in the process of cooking martial arts with pine nuts, and this point is getting smaller and smaller. That's what it means to be small to nothing, small to nothing, and big to nothing.
The fourth step of Taijiquan internal strength training: go against the trend and moisten the body with qi.
The whole body energy can be concentrated in the life gate, and nothingness can contain a breath, which is Tai Chi. With one, two, two, three and three things; In order to nourish your body with this noble and neutral spirit, you can use it to keep fit and prolong life; Used in martial arts, can be self-defense; It is beautiful to develop your own potential.
Technical essentials of Tai Ji Chuan's exercises.
1, the top strength of Virtual Spirit
Better than the above, hold your head high, there are gods in the world. Don't use force, if you use force, your neck will be strong, and your blood will not circulate, which will mean that you are deficient in essence and deficient in nature. Unless there is an empty spirit, the spirit cannot be mentioned.
2, including chest pull back
There is a little connotation in the chest, and the gas sinks in the abdomen. Avoid chest. If it protrudes, it will pneumothorax. Your heels will float easily if you put more weight on the top and less weight on the bottom. People who pull their backs put gas on their backs. If they can hold their chests out, they can pull their backs. They can pull it back, they can pull it back, and they are invincible.
Step 3 sink your shoulders and lower your elbows
For people with heavy shoulders, their shoulders will sag. If you can't droop and lift your shoulders, your qi will follow you up and you will feel weak all over.
If the elbow is drooping, it means that the elbow is drooping downwards. If the elbow droops, the shoulder can't sink, and the release is not far away, which is close to the breaking force of my family.
4. Up and down.
Those who follow up and down, that is, as Tai Chi Chuan said, are rooted in the feet, originated from the legs, dominated by the waist, shaped by the fingers, and from the feet to the legs and waist, they must always be complete. Manual, waist moving, feet moving, eyes moving, so it can be said that money moves with it. If you don't move, you will disperse.
5. Internal and external integration
Tai Chi is practiced by God, so it goes: God is a coach, as a driver? . The spirit can be mentioned, and the natural action is light.
The shelf is nothing more than open and closed. The so-called openers not only let go of their hands and feet, but also open their minds with them. The so-called craftsman not only combines hands and feet, but also combines heart and hands. If it can be integrated inside and outside, it will be seamless.
6. Continuous connection
The power of foreign boxing is acquired, so there are ups and downs, broken wires, the old power is exhausted, and new power is not born. This time is the easiest time to be used. The original intention of Taiji Chuan is not difficult. From beginning to end, cycle after cycle, cycle after cycle. What was the original theory? As endless as the Yangtze River? Another day? As strong as silk? All the words are consistent.
7. Seek quietness while moving
Waijiaquan, with jumping and falling as its energy, uses all its strength, so no one breathes after practice. Tai Chi uses static resistance to movement, although it is still static, so the slower the shelf, the better. If you make it, take a deep breath, and the gas sinks in the abdomen, so the blood is harmless. Scholars can only get their meaning if they adjourn cautiously.
8, loose waist
The waist is the master of the whole body, which can relax the waist, then make your feet strong and the footwall stable. The change of reality depends on the waist to rotate, so: The source of fate is in the waist? I can't help it. There must be requirements in my waist and legs.
9, according to the actual situation
The first meaning of Taijiquan is to distinguish between reality and falsehood. If the whole body is sitting on the right leg, the right leg is solid and the left leg is empty. If the whole body is sitting on the left leg, the left leg is real and the right leg is empty. Virtual and real can be separated, and then the light spirit can turn effortlessly. If it can't be divided, it will be depressed, unstable and easily influenced by others.
10, it is not difficult to use your heart.
Taiji legend: it's all about heart, not force. It's inconvenient to practice Tai Chi to untie the whole body, let him stay between the bones and muscles to bind himself, and then change lightly and turn himself into a circle.
Or how to increase strength without exertion? There are meridians in the human body, such as geosyncline, which is not blocked, but the meridians are not closed, so qi is flowing. If the whole body is stiff, the meridians are blocked, the qi and blood are stagnant, and the rotation is ineffective, then the whole body will make a move.
If you don't exert yourself, you have intention, you get what you want, and you are angry. If your qi and blood are flowing, you will lose it day by day, and it will keep flowing all over your body. After practicing for a long time, you will get real inner strength, that is, Tai Chi legend? Very soft, and then very hard? Yes
Tai Chi Chuan, a kung fu master, has arms as heavy as cotton wrapped in iron. People who practice foreign boxing are very powerful when they use force, and frivolous when they don't use force, which shows that their strength is the power of external forces floating on the surface. Efforts without intention are the easiest to provoke, but this is not enough.
Practice the basic steps of Tai Ji Chuan.
1, sit still
It is required that the upper body stand well, the lower body sit on a chair with the same height as the lower leg, the buttocks are only three inches, and the two skirting boards are shoulder-level with the ground. Practice every day, have introverted thinking, benign thinking and three-dimensional thinking (image thinking) to make yourself comfortable after sitting. The formula is: a ball is full of two poles (Baihui, Tail).
Step 2 shake the sea
The tail is fixed, the upper body is shaking, the internal organs are relaxed, and hunger and satiety are not practiced.
3, vertical pile (static)
The face is yin and the back is yang, similar to the posture of standing at attention. The heels are close together, the toes are separated (one punch wide from the big toe), the soles of the feet touch the ground evenly, and the center of gravity is at the midpoint of the line connecting the two feet. Knees bend slightly to the base of toes. The tail hangs down to the heel. Gather your hips, tighten your hips, relax your waist, straighten your spine, and make your neck empty (relax your spine). Relax your shoulders, bend your elbows, and relax your chest. The arms droop naturally, the little fingers are sewn on the trousers, the finger roots are slack, the palms are open, and the two middle fingertips are aligned. Head straight nose towards navel, eyes relaxed under double eyelids, all facial muscles relaxed, teeth slightly bent, tip of tongue lightly touching the base of palate. Qi sinks into the lower abdomen and breathes naturally. Generally stop 15-30 minutes, which can be extended if it is comfortable. Jisheng, what's this called? For the basic health route? . Practice 1-3 months every day, so that you can develop an inner strength. The formula is: cone all over the sky.
4. Walk (cat step or mud step)
The formula is: three legs stand on their own feet, and the next plate is heavy. Practice every day.
5. Learn six postures.
A stroke of the pen. Grab the sparrow's tail. Knee crawl. Drive the monkey back. Cloud makes a sudden snatch. Wild horses divide their manes.
6. Learn Nine-style Taiji
Step by step, learn upper body movements first. Learn lower limb movements again (upper limbs are still). Finally synthesized.