1, Preparation: 1. Mentality: First of all, practitioners should understand the characteristics and basic principles of the formation of Tai Ji Chuan, understand that Tai Ji Chuan's slowness comes from the need to "listen internally" to let the body know the inner feelings, and understand that the shape and essence of the surface of the action need to be internally linked with each joint to form the action, which requires the body and consciousness to feel and guide the practice, and gradually realize that this can not be seen simply by looking at other people's actions. Don't be eager for quick success, learn step by step, starting with remembering posture, being familiar with posture and understanding boxing theory. Second, warm-up: Tai Ji Chuan should prepare by proper warm-up exercise before practice, especially in the process of practice, the joints of legs and waist need to bear the weight of the body, but it is not appropriate to do strenuous exercise to warm up. Just walk a certain distance, move the joints and pull down the ligaments.

2, breathing: beginners don't have to deliberately breathe, just breathe naturally. Don't deliberately pursue what long-term breathing causes chest tightness and dizziness.

3, posture: beginners Tai Ji Chuan, posture should not be too low. Because beginners' joints and meridians are not open, they are easy to get hurt and suffer from joint and meridian pain (most beginners will feel knee pain or thigh pain, which is normal, so don't worry, they will get better in a week or so. If the pain lasts too long, you should look at your movements. You should practice in line with the theoretical requirements of the external trinity (external trinity: shoulder and hip, elbow and knee, hand and foot, in order to

4. Stiffness: Beginners in Tai Ji Chuan have their own stiffness (strength). Don't deliberately sink to get rid of rigidity (strength), keep your posture upright. Stiffness is due to uncoordinated movements and excessive hand-pinching movements (consciously relax, hang your elbows with empty shoulders, hold your chest out, and scratch the ground with your five toes). You can get rid of rigidity after you master the movements.

5, speed: varies from person to person, according to the size of beginners' comprehension ability to practice. I suggest that you don't rush to learn quickly. Slow-motion exercises are conducive to accurately learning and mastering accurate postures, especially to understanding the subtle feelings of the body in the process of movement and setting, and to understanding the strength, so that the whole body can penetrate continuously. On the surface, those who draw fast remember more actions, but once they form bad habits, it is not conducive to future understanding.

Gong Zhuang: If you want to practice Tai Ji Chuan successfully, Gong Zhuang is a very important basic skill, which is very helpful to play Tai Ji Chuan well. Beginners who practice Tai Ji Chuan can practice tai chi pile Gong-style round piles, and stand at attention, breathe naturally, loosen shoulders, hang elbows, hold the chest, tuck in the abdomen, tuck in the abdomen, lift your arms horizontally to your chest, spread your arms shoulder-width, palms facing each other, fingers facing each other, and hold the ball. Legs shoulder width apart, knees slightly bent, two toes slightly scratching the ground. Standing on this pile can coordinate breathing to get rid of rigidity, exercise perseverance, calm the mind and nourish vitality.

In short, when practicing Tai Ji Chuan for the first time, we must pay attention to the basic principles of understanding, inner physical feelings and feelings, patience and perseverance in the practice of natural relaxation, so as to reach a certain level and understand the mystery of Tai Chi.