2. Tail pulling: hold hands with your left foot, step forward (due south), lunge to the front shed (upper body turns west), buckle your feet, hold your feet tightly with your hands, turn around and step up (due west), shed (left hand sticks to the lower part of your right forearm), row, squeeze and press.
3. Single whip: Turn your leg to the waist, smooth it to the left, smooth it to the right, hook your feet, turn around and step up, and lunge and push your palm (due east).
4. Raise your hand posture: Sit with your legs buckled, move your right foot forward, and put your hands forward.
5, white crane bright wings: turn around and take back your feet, put your hands on your legs, and separate your hands into a virtual step (palm forward).
6. Kneeling and squatting: turn your waist and swing your feet (the center of gravity does not move much when you turn your waist and squat), and push your hand in the previous step, second and third.
7. Waving pipa: Sit cross-legged, put your hands together, and make an imaginary step.
8. Move the fist and stop punching: turn the waist and throw the foot to make a fist, move the fist in the previous step (toe valgus), stop the palm in the previous step (the left hand leans forward from the chest and the right fist closes the waist), and pounce on the fist.
9, such as sealing: intervention (left hand sticking out from under the right fist, palm down), bending down to turn the palm, lunging and pushing.
10, oblique flying posture: sit on your leg, turn around and buckle your feet, shake hands and close your feet, turn around and stride (northwest), lunge and break up (the upper palm is inclined upward, the height is the same as the head, and the left hand is crossed. .
1 1. Elbow hammer: Sit your legs, turn around and buckle your feet, fold your feet, wipe your hands with a step, fold your hands with a step, and split and stretch with an imaginary step.
12. Roll-back arm: push the palm after withdrawing the hand, and push the palm after withdrawing the hand.
13. Shuttle from left to right: buckle your feet and turn around, put your head in your hands, step forward on your left side, and push the bow with your hands; Wipe your hands and shake hands, step forward on your right side and push your hand with a lunge frame.
14, the left and right wild horses divide their manes: hold hands and close their feet, step on the left front, and dash away; Step forward, rush forward, and then break up.
15, cloud hand: the left cloud closes its foot and the right Yun Qi foot, * * * for three times.
16, single whip: hook leg, turn and step up, lunge and push palm.
17, high horse exploration: sit cross-legged, turn your palms, and face your palms with imaginary steps (forehand palms down, fingers forward, right hand in front of your abdomen).
18, right pedal: wear a hand to smooth it, shake hands to close the foot and kick off (southeast direction).
19, double-peak piercing: bend your legs and join hands, and step down with one bow and one punch (southeast direction).
20, left foot: break up with your feet, put your hands on your head and close your feet, and break up with your east foot.
2 1, turn around and kick right: turn around and hug, kick due east.
22. Submarine needle: retract the foot, turn the leg to the waist handle, and insert the palm before virtual step.
23. Flashback: lunge, break up, push forward, push forward.
24. The white snake spits out a letter: sit on your lap, turn around and buckle your feet, step up (west-north), clap your hands, and lunge and push your hands.
25, right foot: the left foot steps on the ground, the foot follows the ground, the toes are outward, the legs are crossed and bent, the hands are stirred and closed, and the feet are patted in the north-north direction. Practicing Tai Ji Chuan is just like learning Duoyan Zheng's slimming dance. Foot movements are also very important.
26. Crouching tiger left and right: stay by the left foot, retreat (landing in the southwest), touch the ground with the sole of your foot, turn your heel inward, turn your center of gravity to the left, make a straight lunge with your right leg, clench your fist, turn your head to the right front, and keep your fists up and down; Sit with your feet buckled, change your palms with your fists, lift your right foot, step up due west, and punch left and right.
27. Lower right: sit with the leg and hook, and the servant steps on the palm (lower right hand and front right abdomen).
28. Golden Rooster Independence: Move the center of gravity forward and lift your knees; Stay and raise your knees.
29, finger hip: wave your hand in front, make a fist and step on it.
30. Pull the sparrow's tail: turn around and shake hands, lunge at the shed hand, row, squeeze and press in front of the shed (the same as in the second section).
3 1, single whip: turn around and smooth, close your feet and hook your hands, lunge and push your hand.
32. Left downward trend: buckle the foot outward, bend the leg and step, and pierce the palm (lower left hand and front left abdomen).
33, the last step of the seven stars: the center of gravity moves forward, and the last step is the virtual step.
34. Take a step back and cross the tiger: take a step back and break up, take a virtual step, and tilt up and down.
35. Turn around and shake the lotus: turn around with your feet, turn around with your feet, and shake your feet.
36, bow and arrow shooting tiger: side landing, bow and leg clenched fists, fists recoil.
37. Stop: change the left fist into the palm, close the foot and move the fist, stop the palm in the previous step, and lunge the fist.
38, if sealed: wear hands and sit on your legs, and lunge together.
39. Cross your hands: Turn around and buckle your feet to break up, close your feet and hold hands, and start a step.
40, closing the trend: turn your hands and settle down.
Yang Tai Ji Chuan 2 formula I. Initial formula
1, with left foot open and shoulder width.
2. Raise your arm to shoulder height.
3, sink across the palm, fall across the palm.
Second, wild horses divide their manes.
1, spin the palm and hold the ball in step.
2, catwalk pressure ball, lunge.
3, step by step, step by step.
4, step by step with the ball, combined with gasification.
5, catwalk pressure ball, lunge.
6, step by step, step by step.
7. Step by step, hold the ball and become one.
8. The catwalk and the ball lunge.
Third, white cranes have bright wings.
1, combined with the ball.
2. Sit back with the center of gravity and rely on the column.
3, the left foot points to the ground, and the imaginary step is bright.
Fourth, the knee is awkward.
1, wave your hands, close your feet and raise your arms.
2, catwalk arm, lunge push.
3. Sit down step by step, put your feet together and raise your arms.
4, catwalk arm, lunge and push
5. Sit down step by step, put your feet together and raise your arms.
6, catwalk curved arm, lunge push.
Five, hand waving pipa
1, press the palm and step, sit and caress the belt.
2, turn the waist and twist the cross, imaginary step and arm.
Sixth, roll the humerus backwards.
1, flip your hands and open your arms, and stride forward at an imaginary pace.
2. The feet are bent and the palms are opposite.
3. Take a step back and roll up.
4. Turn your hands, open your arms and stride forward in an imaginary way.
5. The feet are bent and the palms are opposite.
6. Take a step back and roll up.
7. Turn your hands, open your arms and stride forward in an imaginary way.
8. Feet together, arms bent, palms facing each other.
9. Take a step back and roll up.
10, flip your hands and open your arms, and stride forward in an imaginary way.
1 1. Feet together, arms bent, palms facing each other.
12, step back and roll it up.
Seven, left holding the sparrow's tail
1, turn around, spread your arms, and hold the ball step by step.
2. Take a catwalk forward and lunge forward.
3, sink your hips and turn your hands and sit on your side.
4. Turn your waist and wrist and squeeze before sprinting.
5, sit step by step, sinking across the mining pressure.
6, lunge push, loose and heavy.
Eight, the right to take the tail.
1, turn around and sit on your hips, buckle your feet and caress your belt.
2, step by step with the ball, real left virtual right.
3. Take a catwalk forward and lunge forward.
4, sink your hips and turn your hands, sit and squint.
5. Turn your waist and wrist and squeeze before sprinting.
6, sit step by step, sinking across the mining pressure.
7, lunge push, loose and heavy.
Nine, single whip
1, turn around and sit on your hips, buckle your feet and caress your belt.
2, Ding Bu holds the ball, Cat Bu hook.
3, turn the waist and stretch your arms, lunge and push.
Ten, cloud hand
1, sit back with your wings and feet, and buckle to the right.
2. Put your feet together and your arms together.
Step sideways and swing your arms together.
Step sideways and swing your arms together.
Eleven, single whip
1, Ding Buyun pendulum, Catwalk hook.
2. Turn your waist and arms and sprint forward.
Twelve, high exploration horse
1, turn your hands and sit with your legs bent.
2, roll up the palm, virtual step.
Thirteen, the right foot pedal
1, lift your feet and cross your palms, and lunge and split your palms.
2. Raise your knees and put your head in your hands.
Fourteen, double-peak piercing
1, turn your waist and hips, lift your knees and put your head in your hands.
2, back step, squat, lunge, punch.
15. Turn left pedal
1. Sit back and bend your elbows.
2, buckle step turn waist, lift knees together.
3, feet, body.
XVI. Left-style independence
1, wave and close your feet, hook and sink.
2, the servant steps through the palm and lunges.
3. Crush the ground with your left foot and lift your knees and palms.
Seventeen, the correct type of independence
1, stopped waving, hooked and sank.
2, the servant steps through the palm and lunges.
3. Crush the ground with your right foot and lift your knees and palms.
18. Shuttle around
1, go down to the garden and hold the ball step by step.
2, catwalk right extension, lunge frame push.
3. Sit back and hold the ball with your steps.
4. Walk to the left and lunge.
Nineteen, submarine needle
1, press forward, sit on your legs and row back.
2, step by step, step by step.
Twenty, flashback
1, turn your waist and wrist, and lift your feet.
2. The cat steps down and lunges.
Twenty-one, turn around and move the hammer
1. Sit still, buckle and swing your hands.
2, Ding Bu clenched fist, cat moves fist.
3, turn the waist buckle, roll the elbow and swing the palm.
4. Close your feet, stop your palms, and lunge and punch.
22. It's closed.
1, lie on your back, palms up, relax and sink your breath.
2, sink across the palm, lunge and push.
Twenty-three, cross your hands
1, turn around and buckle your feet, bow your legs and break up.
2. Cross your hands and put your feet together.
Twenty-four, closed
1, stretch your arms and turn your hands, and relax your hips.
2. Stand with your feet together and combine into one.
Yang Tai martial arts boxing formula 3 Yang Tai martial arts boxing formula.
Hold your hands and arms and attack at will.
Holding hands and squeezing palms, the enemy's desire is still difficult to show.
When you press your hand, it seems to fall, but when you hold it, you don't relax.
Fierce, always use your hands and elbows.
Advance and retreat, the opposite side should take the opportunity to walk, looking forward to seven stars.
The enemy approached and hit me. Get out of the way and stay in the middle.
Taiji thirteen-character method, trying to figure out the wonderful self-improvement with fine meaning.
Yang Tai Ji Chuan's boxing spectrum is true and false
In the eyes of God, it is the virtual hand at work.
If you don't know the truth and reason of practicing boxing, you will learn in vain.
It is difficult to keep the palm of your hand white, but it is difficult to practice if you don't do it in real life.
Virtual has its virtual, real virtual attack is not empty.
Yang Tai Ji Chuan's boxing spectrum is chaotic.
Chaos ring operation is the most difficult, and the combination of upper and lower is endless.
Trapping the enemy into the depths of the chaotic ring, four or two thousand Jin succeeded.
Look for your hands and feet together, and the palm ring will not fall empty.
Want to know what the method is in the ring, and if you get it right, you will succeed.
Yin-Yang Formula of Yang Tai Ji Chuan
Tai chi yin and yang are rarely practiced, and both rigidity and softness are combined.
When you are in the corner, you can let go of yourself, so why worry about the change of movement?
The two methods of birth and grams are used together, which passes in a flash.
What does it matter? Don't leave it behind.
Yang-style Tai Ji Chuan eighteen-character formula
Two-arm clap, palm stroke, back squeeze, waist pressure attack,
Pick on your fingers, pat on your elbows, bend your elbows, and lean against your shoulders and chest.
Enter in the cloud hand, retreat in the arms, look forward to three, look forward to seven stars,
Set in the gap, in the middle, horizontally, in double, in single light,
If you keep something in vain, you will be rushed.
Yang-style five-character classics of Tai Ji Chuan
The cloak enters from the side, flashes and spreads, and bears the opposite force.
Dally testing their merits and demerits, sorry that their strength is endless and they stick to each other,
Advance is retreat. Don't relax, hold back the blood of the enemy.
Pull the seal, soft but not clumsy, and the arm is round.
Embrace the vitality of the circle, destroy the enemy's front, and cover the fierce entry of the enemy.
Pinch a fatal blow, drop the momentum and continue to be empty.
Squeeze him to achieve it, spread out and you will succeed.
Tai Chi Yang Chuan Style 4. Learning from Tai Ji Chuan depends on persistence. Learning Yang Tai Ji Chuan can be roughly divided into seven stages. In practice, you can master Tai Ji Chuan's practice skills.
The first paragraph: the basic paragraph
Shelves should be loose, stable, slow, and even aim at "moving like a rotation".
The second paragraph: internal and external integration
On the basis of mastering routines, internal qi and form should cooperate with each other and run coherently. The routine posture can basically achieve "drawing air with intention and guiding shape with qi", and the movements are naturally not forced (you can't simply pursue appearance, otherwise it will not only be detrimental to the growth of internal strength, but also hurt your body).
Tai Ji Chuan is a kind of whole-body exercise, which requires the whole body to be consistent inside and outside, up and down, etc. The elderly can improve their physical coordination through Tai Ji Chuan exercise.
The third paragraph: Up and down go hand in hand.
Every movement and style of the boxing frame can be consistent inside and outside, and follow up from top to bottom; Internal qi is smoothly injected into the posture without stagnation; Both movements are appropriate, so wait for it, move everywhere, and be quiet everywhere; The process of practicing boxing is like flowing water, the upper and lower body movements are coordinated, and the movement mode is soft and round, without force.
Paragraph 4: Remove the shelf.
Tai Ji Chuan routines can be used flexibly on the basis of mastering the essentials; Master the starting point, running, ending point and transformation of boxing routines skillfully, and can't stick to fixed routines; Although the routine has changed, the posture can still be closely connected and the internal qi runs smoothly. By this time, I already have considerable skills. If I keep practicing, I will continue to fill my internal qi and my skills will become stronger.
Paragraph 5: Dismantling hands
The hand is the first in boxing posture, and the body shape and gestures need to be closely coordinated to make the body feel comfortable. Practicing routines and pushing hands can achieve flexible changes in body shape and gestures, and the hands are not oriented and the body is invisible. And in line with Tai Ji Chuan's practice principles.
The essence of Tai Ji Chuan is Wushu, which is often used in Wushu competitions now. Using Tai Ji Chuan's skills, you can easily beat the other side.
Paragraph 6: When practicing, you can concentrate your mind, thoughts and qi on one point.
And reflected in every posture; Can overcome the clumsy power and exert the power of inner strength; We can adapt ourselves to people's needs, borrow people's strength, and defeat the enemy with light and changeable methods, and we can achieve the magical effects of "beauty relies on the ability of lending, and it is effortless" and "four or two".
Paragraph 7: Enter the realm of metamorphosis.
Practice the highest state of Tai Ji Chuan and reach the magical peak of mastery through a comprehensive study. At this time, no matter how you practice, God, Mind and Qi can be used freely. "Invisible, empty, impromptu and invincible".
In other words, people with advanced kung fu can push their hands to win the battle, but they can't see much movement. In this way, they feel that the imagery movement has disappeared and they feel light and smooth.
Young's Tai Ji Chuan Formula, Chapter 5 1, sitting on legs and turning hips. The center of gravity moves slightly backward from the Yongquan point of the right foot to the heel of the right foot, turn right at the waist, close the right hip, leave the right foot, and gradually sit on the right leg (the center of gravity 100% is on the right foot), with the right knee up and down corresponding to the tip of the right foot and the hip flush with the heel.
2. Nothing moves. When the heel of the right foot is turned outwards, the left hip is closed; When the right foot touches the ground, the left heel should be abduction from the ground, so that the posture and footwork can keep up and the movements can be smooth.
3. Shoulders and hips fit together. When the waist turns right, the shoulders turn and the hips turn right at the same time. If the waist and shoulders turn but the hips don't, it becomes a waist twist, so turning the waist and hips is more accurate than turning the waist.
4, internal strength stealth. When the waist and buttocks turn right, the internal strength passes through the legs, knees and heels, and the right hand enters the ground like a drill, and the right leg is stable. Only by taking a left step can we be light and steady.
5. Shoulders are flush. When the waist and buttocks turn right, the phenomenon that the right shoulder is low and the left shoulder is high cannot occur, so as not to destroy the upright posture.
6. The starting point drops. Don't push your left foot, don't mop the floor, and don't leave the ground with both feet at the same time; Instead, the outside of the heel leaves the ground first, and then the inside of the sole leaves the ground, just like gently and slowly pulling the leg out of the mud. Starting point and falling point are one of the laws of Tai Chi step.
7. Turn your ankles and legs. When lifting the right foot, the left leg (knee) should rotate inward; When the left foot is extended forward, the left leg (knee) should be rotated outward. Of course, the range of its rotation is much smaller than that of the wrist, so don't make it too obvious.
8, with feet. The waist and hips turn slightly to the right (about 15 degrees), which drives the left foot to lift, which is beneficial to the loose and natural movements of the legs.
9. Lift your feet. Don't lift your left foot too high, so as not to affect your center of gravity. Don't blow more than one punch off the ground, but don't mop the floor. Your toes droop naturally.
10, relax your legs. Lift your feet and stretch your legs, all of which are thighs and calves. The muscles of your left ankle, knee and left leg should be relaxed and natural.
1 1, foot arc. After the left foot is raised, don't step forward straight, but stretch forward slightly near the right ankle (don't get close) in an arc shape; But don't pretend to make the arc too big.
12, step out gently. The right knee bends slightly, and the left foot stretches forward with minimal force.
13, butt astringent. When the left foot extends forward, it should converge to the hip, and it is not allowed to protrude or twist the hip to affect the posture.
14, loose hips. The extension of the left foot should start at the same time as the left turn of the waist and buttocks. The left hip is relaxed, so that the tight ligaments around the hip are relaxed, the legs and knees are flexible, and the steps will be light; In addition, after relaxing the hips, the steps can be widened to ensure the lateral distance between the two feet in the left lunge.
15, real legs send virtual legs. Sit with your right leg steady and your center of gravity stable, but when your left foot moves forward, your right leg squats slightly (not too much, of course, to avoid ups and downs) and sends your left foot softly to the ground.
16, toe leading. When you leave your left foot, it is advisable to lead your leg out with your toes, and you have the idea of stretching instead of moving forward.
17, stretching down. When your left foot moves forward, you should stretch and fall. When your left foot is straight (not straight), your heel just touches the ground. Never touch the ground slowly after going straight in the air.
18, straighten naturally. When the left leg is straight, it should not be straight, and the joints should be slightly bent to avoid the tension of thigh muscles and affect the waist-hip conversion.
19, don't stand on tiptoe. When your left foot touches the ground, your toes should not be tilted too high to avoid "three tights", that is, tight ankles, tight knees and tight hips.
20. Distinguish between reality and reality. The left foot should tread lightly on the ground, walking on thin ice, not all the soles of the feet at the same time, not like a rammer; In addition, at the moment of landing, its center of gravity is still on its right foot, so don't go forward.
2 1, the direction is accurate. The direction of the left foot stretching forward and backward should be positive (except for a few movements such as moving the hammer), and it should not be everted, so as not to affect the step shape and forward strength of the left lunge.
22. Down-to-earth. The heel of the left foot touches the ground first, then the sole and toe touch the ground, and then the right leg is kicked after the whole foot is leveled, so that it is easy to take root and bow to the hand; On the other hand, if the left foot hits the ground and the right leg kicks the ground, it is not conducive to the right pedal and the left support and the penetration of strength, and it is easy to suffer from the most common disadvantages of not getting up and down.
23. The pace is natural. The amplitude of the step is based on the distance between the left foot and the ground. The fist frame is high, the stride is small, and it is easy to distinguish between true and false, but the exercise is small; The boxing frame is too low and the stride is too big. Although the amount of exercise is large, it is prone to problems such as ineffective step change, ups and downs, and broken strength. In short, the stride should be based on everyone's physique and skills.
24, uniform speed. In the process of stepping, lift your feet and stretch forward continuously and evenly, neither fast nor slow, nor stop at your right ankle.
25, the body does not fluctuate. In the whole process of lifting your feet and extending forward, the boxing frame should be consistent and there should be no ups and downs.
26. Neutral balance. After the left foot is leveled, the center of gravity moves forward slowly. The process changes slowly and evenly like the Yin-Yang diagram of Tai Chi, that is, from scratch, from small to large, to 70%, until 100% (sitting on the left leg). Neutral balance is the correct way to adjust the center of gravity.