Tai Ji Chuan's basic training, Tai Ji Chuan is a kind of martial arts in China, and many people like to play Tai Ji Chuan for fitness. Although many people are practicing this, I don't know the effect of Tai Ji Chuan on the body. The following is the basic training for practicing Tai Ji Chuan.

What are the basic skills 1 Tai Ji Chuan's basic skills in training Tai Ji Chuan's basic skills? First, the basic skill of swinging back and forth is to draw the power from the forearm, through the abdomen (sword-shaped point), to the palm, then pass the fist through the fingers, put the fist into the palm, and then attack with the palm. At the same time, you will sink your breath and use firm but gentle force. Whether it is a hand swing or a head swing, it should be displayed as a sword-shaped point, which is used in conjunction with the qi and blood in the body and the hand punch when exerting force. This is Tai Ji Chuan's first forward swing basic skill.

Tai Chi Chuan's second forward swing can also be simply imagined as a fist strike with the forefoot, while the image of the hand can be imagined as one-on-one hit.

In this forward swing exercise, it should be noted that the front finger of the hand cannot be completely straight and the forearm cannot be bent at the same time. The palm can't be buckled inside, but the center of the fist acts on the fist. Keep your forearm straight.

Basic Exercise 2: Body Balance If you have already done basic training in boxing, you can also carry out training such as body balance and boxing back and forth. This set of combination boxing is the most basic set of movements in boxing practice. The purpose is to exercise the muscle strength of the forearm, instead of using the palm of your hand.

When practicing one step, the wrist should be straight, the fingers should be curled and unyielding, the nails should be in the center of the palm, and the palm should be waved forward. As long as you master Tai Ji Chuan's skills, you can practice the following steps. After you have a good balance, do this step well, and you can fight Tai Ji Chuan.

It is not only required to practice body balance with forward swing, but also to practice body balance with backward swing and to practice body stability with forward swing and backward swing. Tai Ji Chuan is a physical and mental coordinated exercise, which can fully stimulate the color inside the human body, stimulate the potential inside the human body, exercise the reaction ability of the human body, and make the human body healthy.

It is a sport that is beneficial to people's health and physical fitness. Moreover, practicing Tai Ji Chuan is not only playing the role of martial arts, but also improving people's psychological quality, making people feel peaceful and healthy. It is a very comprehensive sport. My last heart is to answer such a question.

I haven't studied Tai Ji Chuan for several years. You can also understand three-step boxing, four-step boxing and thirty-six strength. Just like those who practice qigong and keep fit, they are all real things, but many people don't understand them. Tai Ji Chuan is talking about balance. Send a child to cooperate with Yin and Yang. A yin spot on your hand is to send your body to a yang spot.

Tai Ji Chuan Basic Training 2 1, Tai Ji Chuan Basic Gong Zhuang.

Tai Ji Chuan's basic Gong Zhuang is not single, but a variety of Gong Zhuang's combined exercises. For example, when erecting piles, you can combine high piles with low piles, and erect low piles first and then high piles. If the time is short, you can also stand on one leg or concrete pile.

Many times, don't know exactly what kind of pile method it is, as long as it works. I often stand on the single whip pile (biography of Chen Taiji), usually for 3 minutes at a time (changing the center of gravity every 3 minutes); You can also pile up your clothes lazily. Keep the center of gravity to one side for about three minutes, and then change the center of gravity to the other side for three minutes.

2. Walking pile

Separate the basic movements from the routine and perform the above three steps, arm rolling, step opening and other single exercises. In the last three steps, the transition from the starting point to the center of gravity is carried out continuously, and then the steps are changed and circulated back and forth without interruption, about 100 steps, with the help of manipulation and breathing.

Can effectively improve the strength of lower limbs. Retract the humerus and retreat for 40-50 steps; Starting, lifting knees with one leg, wiping, and changing legs and lifting knees after the center of gravity is in place can effectively improve the feeling of starting, improve the effect of shifting the center of gravity, and effectively improve the coordination and stability of the body. In the process of practicing these movements, the movements should be slow and not fast.

3. Practice basic movements in situ

Before starting training every day, practice Tai Ji Chuan's basic movements, such as single internal and external silk winding, forward winding and reverse winding; In-situ simplex also has some basic techniques, such as back and forth cloud hand, arm guard fist, moving fist and so on. , all through the warm-up time of 10- 15 minutes before training every day.

4. Auxiliary training

Usually, if you have a big gun or a long pole, you can use the big gun to practice basic skills such as sticking, blocking, holding, splitting, hitting, throwing and shaking the gun, and use the long gun to drive the whole body to exert its strength, improve your physical strength and increase your punching strength and relaxation. Tai Ji Chuan's techniques of relaxation, flexibility, bouncing and shaking can be improved with the help of pike or long pole. This auxiliary training method can quickly improve the strength method, and you can concentrate on practicing for a while before practicing separately.

5. Routine practice

Routine practice is also essential, and you can choose this way to practice better. Be slow for the first time, so slow that you can feel every movement. The details, breathing and posture are not necessarily particularly low, and the movements are thin, slow and soft. Even if you act hard, you can practice without hard and feel the power of boxing. The first time you type a word, it is "slow".

The second punch can be played at normal speed, but the posture is lower than that of the first punch. The key point of this boxing is that the boxing frame is "low", which should be within the tolerable range and not too low. Normal speed, normal speed, action in place, strength in place. Whether there is an interval between the first punch and the second punch can be arranged reasonably according to one's physical fitness.

The third punch can be faster, but the action should be in place, paying attention to excesses and details. Contrast and the second punch, the concept of fast is faster, but not too fast. The transition between some movements can be more compact, and the slow place should be slower. The fourth punch is the same as the first punch, still slow. If you only hit it three times, the second punch is normal and the third punch is slow.

We can adapt to different boxing rhythms by changing the speed of routines, so that our boxing can adapt to changes. Uniform speed will make the body adapt quickly and form a fixed pattern, constantly changing the boxing speed and changing the different adaptability of the body. Finally, you can find the right rhythm according to your own habits and boxing feelings.

The training of basic skills is very important in Tai Ji Chuan's training. You can choose the corresponding basic skills for training according to your boxing habits. There is no need to practice according to my method, but you should have your own basic skills training method. Keep practicing basic skills every day, make progress every day, and keep training for one year. The progress of boxing will surprise you. This is the power of habit.

Basic training in Tai Ji Chuan III. Shoulder and arm skills.

1, shrugged:

He lowered his hand to open a step and stood; (2) Shoulders are lifted up at the same time; (3) The shoulders should be relaxed downwards at the same time, so that it can be alternated up and down for many times (or according to the beat); 4 restore to the original state.

Requirements: the body is naturally upright, the shoulder joint is relaxed, the shoulders are relaxed and natural, and the rhythm is bright and even.

2. Open and close shoulders:

① Stand on her hips; ② The shoulders are wrapped forward at the same time; 3 restore to the original state; (4) The shoulders extend backward at the same time; ⑤ Restore to the original state. The above five actions are repeated continuously (or according to the beat).

Requirements: the head should be upright, the shoulders can only move back and forth on the same horizontal plane, and hunchback is not allowed.

3. Turn your shoulders back and forth:

Front shoulder:

① Stand on her hips; (2) Turn the shoulders forward at the same time. Requirements: Relax shoulders and rotate quickly and evenly.

Turn your shoulders back:

① Stand on her hips; (2) Both shoulders rotate backward at the same time.

Requirements: Turn your shoulders as before.

Cross left and right and turn your shoulders back and forth:

① Stand on her hips; (2) shoulders turn forward one by one; (3) After turning forward for two eight beats, turn your shoulders back in tandem.

Requirements: Turn your shoulders back and forth.

4. Hold your arms tightly:

(1) Stand in lunge with your hands crossed in front (e.g. lunge right, right hand outside, palm inside; The left wrist is attached to the inside of the right wrist, and the center of the left hand is outward. If you lunge to the left, your left hand is outside, your palm is inward, your right wrist is against your left wrist, and your right hand is outward).

② Push your hands forward consciously, push your hind legs slightly, push your waist slightly, and push your arms forward in a circular trend.

③ Relaxation, with the center of gravity moving later, but still protruding; Relax your arm and pull it back slightly, but your wrist is still tight. So press ② ③ to exercise repeatedly.

Requirement: Don't use clumsy force. Squeeze your arms forward with lunges, kicks and collapses. Extrusion is relaxed, flexible and elastic. Shoulders are slack and elbows can't be lifted.

Second, waist strength.

1, prone (not suitable for patients with hypertension, dizziness, etc. ):

Tilt forward:

① Stand step by step, with hands 10 fingers crossed, arms straight up and palms up;

(2) The upper body leans forward and hands stick to the ground; (3) Keep your waist straight and your hands up. According to the above 123, exercise repeatedly; 4 reduction.

Requirements: Stand upright and stand firm; Try to hold out your chest and bend down as much as possible; Keep your head up when you lean forward, not your head down.

Tilt to the side:

① Stand upright step by step, with fingers crossed (10 refers to crossing), straighten your arms, lift your palms up; ② The upper body rotates about 450 from the left (right) to the waist, and both feet are used.

Do not move; (3) The upper body bends forward to the left (right) side, and hands are attached to the ground; (4) The upper body returns to the action (1) and bends to the other side. Repeat the above four actions. ⑤ Stand at attention and restore.

Requirements: Same as before.

2, turn the waist:

1 Open your feet and put your hands on your hips; (2) Take the waist as the axis, from left to front to right, and then backward or backward, that is, do the "waist rotation" action.

Requirements: the range of activities should be as large as possible, and the feet should not move.

3, twisting the waist:

(1) Stand with your hands akimbo; ② Twist the waist to the left (right), and shift the center of gravity slightly to the left (right), with the left (right) knee slightly bent and the other leg slightly pedaled.

Straight; ③ Twist the waist to the right (left) and move the center of gravity back to the right (left) side, with the right (left) knee slightly bent and the other leg slightly straight. Repeat the above actions ② ③ in turn. 4 reduction.

Requirements: the feet are basically motionless.

Third, the leg method.

1, leg press:

Positive pressure:

(1) Face the ribs (or waist-high support) and stand step by step; (2) One leg is independent, the other leg is lifted forward and horizontally extended, the heel rests on the rib (or support), the toes are lifted upward, and the hands are crossed with 10 fingers and pressed on the knees; (3) The upper body bends forward and presses down, then the upper body stands upright, and the upper body bends forward and presses down repeatedly and straight; 4 resume rest. Leg rotation exercise (Figure 3-3 1).

Lateral pressure:

(1) Side to rib (or waist-high support), standing in a T-step; (2) One leg is independent, the other leg is lifted straight, the heel is placed on the rib (or support), and the toes are lifted. The arm close to the inside of the rib is hung in front of the crotch, the outer arm is raised, the elbow is bent, and the palm is upward; (3) Bend down the upper body, touch or hold leg press's toes with your hand, and then restore. Leg rotation exercises.

Leg press's requirements: ① Legs straight, knees straight; (2) Hold out your chest, straighten your back, collapse your waist and close your hips, and be held up by leg press's toes; ③ The height of leg press should be gradually increased.

Footstep pressure:

(1) The left (or right) servant stepped down and put his hands on his thighs near his knees. (2) The center of gravity drops, the flat legs are pressed straight, and then the center of gravity is slightly raised and then pressed down; If you repeat it several times, change to the footwork on the other side, do the same action ② ③ and then stand up.

Requirements: ① The servant should walk correctly and keep his upper body straight; (2) Hips should not be everted and protruding, and upper body should not lean forward; (3) the legs should be straight, the edges of the soles of the feet should not be everted, and the legs and feet should stand firmly on the ground.

2. Leg consumption:

Stand upright with one leg, lift the other leg and put it on the front rib (or on a table, chair back and other high objects), let it stand for a few minutes, and rotate your legs.

Requirements: don't bend your knees with your legs, and your upper body is naturally tall and straight.

3. Twist your leg:

Legs bent forward:

(1) The left (right) leg bends and squats, the right (left) leg stretches forward, the toes are raised, the feet are on the ground, and the right (left) forefoot is held by both hands; (2) arms bent elbow, upper body leaned forward, as far as possible on the right knee, and then restore.

Requirements: ① Hold out your chest, straighten your back, bend your back, sit on your hips, and try your best to explore the upper body; ② During initial training, the forward tilt can be smaller.

Hold your legs independently:

① The left (right) leg naturally stands with straight knees, and the right (left) leg is raised with knees bent; ② Hold the lower leg with the left (right) hand, lift the right (left) leg upward, press the thigh to the chest, then stand at attention and reset, and practice alternately with both legs (Figure 3-32).

Requirements: chest out, back straight, legs straight, legs as high as possible.

4. Front control leg:

(1) right (left) hand support rib (or table, chair, etc. ), standing sideways, with left (right) hands akimbo, left (right) legs bent, and thighs horizontal; (2) The left (right) knee stretches forward to straighten the calf, and the toes are straight or upturned. Control the left (right) leg to be horizontally extended and stand upright for a period of time.

(a few minutes), rotate the other side (Figure 3-33).

Requirements: ① Chest out, straight back, legs straight. ② When stretching forward, slowly stretch the front control leg.

5. Kick:

Kick forward:

(1) Raise your hands sideways or akimbo; (2) One leg is supported, and the toe of the other leg is tightly hooked, kicking from bottom to front, upward and to the brow; (3) After kicking the front leg to the ground, support the weight, and kick the other leg as before. Kick your legs alternately and keep moving forward. After walking for a while, you can go back and continue practicing (Figure 3-34).

Requirements: ① Chest out, straight back, flat shoulders, crotch closed, legs straight and knees straight; (2) Before kicking hard, support your toes to grasp the ground.

Oblique kick:

(1) Raise your hands sideways or akimbo; (2) One-leg support, with the toe of one leg hooked tightly, from bottom to front, upward, and kicking to the other ear. After landing, it becomes a support leg, and the other leg kicks obliquely as before.

Requirements: the same as the front kick.

Kick:

(1) Put your fists on your waist or hips; (2) One-leg support: first bend your knees to lift your thighs flat, then relax your knees, kick your legs forward and upward, straighten your feet flat, and point your toes forward.

Requirements: ① The chest and back are straight; (2) Kicking is powerful and fast.

Waist and leg:

(1) Raise your hands sideways; (2) One-leg support: one-leg toe hook kicks to the opposite side from bottom to top, and swings to the same side from face down. Leg rotation.