Wu Tai Ji Chuan and Tai Ji Chuan's basic training method: standing on a stake and watching with a horse stance just look.
The method of practicing steps is based on "horse stance just look". "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu". Why do you want to practice standing piles with horse stance just look? Because of its steady pace and heavy qi, it can not only avoid the symptoms of blood gas floating and shortness of breath, but also make the buoyancy gradually go away and gain the effect of heavy strength.
Although boxing is mostly practicing kung fu, if the footwork is unstable and the foundation is not firm, every move and style is shaking, and the result is like duckweed without foundation, affecting the whole body and making a mess. Therefore, we ask us to practice as light as a feather and as heavy as Mount Tai. Therefore, it can be seen that we should work hard and practice standing piles with horse stance just look.
The way to practice "horse stance just look" is to separate your feet in parallel, with the distance wider than your shoulders, and squat down like sitting on a horse. At the same time, stretch your arms forward, then put them on your sides, with your arms slightly lower than your shoulders and your palms down (pay attention to relaxing your shoulders and putting down your elbows); Look straight ahead; Breathe naturally.
When the body squats, the mind is at the door of life. When you feel your heels struggling, you think your knees and toes are vertical. When you are stable, your heart will reach the door of life.
Repeatedly, until the leg is sore to the extreme, you can rest. Never stand up at once, otherwise it will be difficult to get results. Beginners must pay attention. Do exercises twice every morning and evening, and the length of time can be gradually increased.
Wu Tai Ji Chuan and Er's basic training method: putting a stake through the hole.
In Tai Ji Chuan, Sichuan-style steps are often used for standing piles, instead of T-style steps and figure-eight steps, because T-style steps are small and figure-eight steps are big, and Sichuan-style steps are better if the body changes sensitively.
The method of practicing Chuanzi step is to start from the posture of standing at attention, take a step forward first, with two toes pointing forward and feet in front of each other.
The distance from left to right is based on the length of one foot. Then, sit back, put your weight on your hind legs, and take photos with the tip of your nose, the tip of your knees and your toes (that is, the three tips are vertically aligned).
At the same time, the front legs are straight, the toes are raised, and the heels land; Both arms extend forward at the same time, with one arm in front, palm inward, thumb tip facing back and forth, one arm behind, palm outward, middle finger tip close to elbow, and thumb aiming at heart socket.
The eyes are in line with the thumb of the forehand, and the hyperopia is flat. If beginners can practice correctly according to this method, all parts of the body will feel comfortable and happy in the near future. Especially in the waist and legs, there will be abnormal fever and discomfort.
Wu Tai Ji Chuan and Basic Exercise Method 3: One-word Three-dimensional Vertical Piling
what's up Hands crossed? With what? Palmprint? Two kinds. When trying, Taijiquan always goes from feet to legs, from legs to waist, and through the spine to fingers.
But if you want to let the power radiate from behind, you must practice from the three-dimensional standing pile to achieve this effect. Otherwise it is not easy to succeed. This pile is mainly used for preserving health, eliminating diseases and prolonging life, and also lays a foundation for fighting and attacking.
Practice three-dimensional piles? Hands crossed? The method is that the body is upright and can't pitch, and the feet are flat in a word, and the distance is about shoulder width.
At the same time, the arms are stretched forward, the palms are inward, and the middle fingers of the two palms touch each other, as if holding a tree with their hands. When the fingertips just touch, they will immediately separate, then touch, touch, and touch again, so that the eyes will focus on the contact points of the fingertips of both hands.
If you can follow this method correctly, you will feel full of strength and your chest and arms will be completely comfortable. What's more, from dynamic to static, that is, in boxing theory? Moving in silence or quiet? Requirements.
It means that the action should start from stillness, because stillness is vivid, and then seek stillness from movement, so the shape of the body at this time is that the whole body is naturally relaxed and the eyes are naturally closed.
In the meantime, you can't do anything? Forget me? Realm, when reaching this realm, nature is not nourishing but nourishing, and the body is self-refining. Long-term adherence to exercise will definitely balance qi and blood and become a disease-free iron man.
Practice three-dimensional piles? Palmprint? The method is, except that the palms of both hands are outward, the backs of hands are inward, and the middle fingers of both hands are still in contact, the rest of the movements are related to? Hands crossed? Same.
Mentally imaginary, as soon as the hand touches people or things, it immediately intends to support the back; If you feel something pushing your back, you immediately want to push your palm forward, so that you can constantly change your thinking, which will not only make your thinking change sensitively, but also make your hands and back exert internal strength.
If you can follow this method correctly, your arms and back will feel the power of outward diffusion. What's this feeling? Palmprint? The function of.
Tai Ji Chuan and Wu's basic training method: lunging and standing piles.
This pile is a common attack footwork in Tai Ji Chuan, and it is also the most basic footwork. The relationship between lunge pile and sitting pile (that is, Sichuan-shaped stepping pile) is particularly close, so lunge should be used when entering the body, that is, when attacking forward; Retreat, that is, when the body is dissolved, sit and step on it. When your leg changes its gait, you should be flexible.
The practice method of lunge pile is: stand up straight, take a step forward, stand upright with your feet, then bend your knees slightly, and don't cross your toes; The hind feet should also be upright and the legs should be bent straight; The weight falls on the front legs.
At the same time, the arms are stretched forward, palms facing each other, jaws facing up, fingertips facing forward, shoulders relaxed, elbows drooping, eyes looking straight ahead. I want my back to fit the forefoot. When my spine fits the forefoot, my hands and arms seem to be pushed forward by my body.
At this point, the body moves forward and exhales at the same time, combining the back with the front foot through the mind; When inhaling, the body naturally retreats slightly. At this time, don't use your head, just let nature take its course and think nothing. That's it? Deliberately exhale? ,? Unintentional inhalation? Inhale and exhale, continuously and slowly.
The length of pile-standing time should be practiced according to one's own physical strength, from less to more, step by step, and gradually increase. Finally, when you practice the state of intentional change and unintentional change, you can make yourself whole and produce the elasticity of combining rigidity with softness.
Practice skills of Wu-style Tai Ji Chuan
Five-character formula
Jing: Your thoughts should be highly concentrated and there should be no distractions. However, people's thinking is complex, and it is really not easy to make the central nervous system highly concentrated and in a single excited state. So, how can we concentrate? The easiest way is to focus on how to make your actions as correct as possible. In other words, it is easier to produce results if the movement is small and appropriate. Over time, you can gradually understand the strength from familiarity, from strength to the realm of God.
Light: Tai Chi Chuan? Light? It cannot be explained by simply not using force. Light is relative to heavy. The taiji sutra says:? Left weight means left deficiency, and right weight means right deficiency? , light can't be used? Explosive power? The second is to avoid duplication. Can it be light? Soft? The explanation? Extremely soft and then extremely hard? Fitness is flexibility, but lightness is not relaxation. Relaxation and explosiveness are taboos in Tai Ji Chuan. Is it light or strong? No, so? Like pine trees, not pine trees, but exhibitions? For tai chi. Tai Ji Chuan's movements, such as hands, eyes, posture and footwork, are all between strong and weak, showing a trend of development. Only by distinguishing between reality and reality can they be shaped? Taijinchi? Knowing this strength is the advanced stage of practicing Tai Ji Chuan. Only in long-term exercise can you learn from your heart.
Slow: Practice Tai Ji Chuan slowly, but don't stop. Slow is relatively fast, and the principle of slow is requirement? Through? , there can be no abnormality. The taiji sutra says:? Is it urgent, slow or slow? . Therefore, when practicing Tai Ji Chuan, you are required to meet in the street before and after the action. What is the so-called? There must be folding in reciprocating, and there must be transformation in advancing and retreating? , so that a full set of actions are continuous, and there can be no deliberate delay between actions. Generally speaking, a set of boxing should be controlled at around 25-; 50 minutes is good. Well-trained people play a complete set of boxing every time, and the time is basically the same, which is the concrete manifestation of deep kung fu.
Cut: It means seriously. To practice Tai Ji Chuan, you need to work hard. Don't drive too fast. No matter which action you take, you must be accurate. It is necessary to distinguish between reality and reality, avoid insufficient movements, and stand up straight and comfortable. Move like a cat, move like a silk scroll? . Another meaning of cutting is learning, not learning when practicing boxing, but remembering what kind of boxing is wrong after practicing and correcting it when practicing later. This is the work of cutting, exploring, cutting and polishing, and efforts will make rapid progress.
H: what is it? Timing? 、? Quantitative? First of all, perseverance, regardless of the cold and heat, can not be interrupted; Secondly, it is quantitative. According to each person's physique and time, the corresponding time and amount of exercise are formulated. Time, geography, action and quantity all need to be gradually strengthened in order to gradually improve the level.
The five aspects of static, light, slow, tangent and constant restrict and complement each other. When practicing Tai Ji Chuan, we can only coexist, and we can't neglect it.
physiological drives
Practice Tai Ji Chuan's physical requirements and psychological requirements form a unified whole, and psychological requirements belong to spiritual aspects: physical requirements should be implemented in all parts of the body.
(a) virtual collar jacking, (head hanging) thirteen potential line work heart explanation? If the spirit can afford it, there is no danger of delay. What is the so-called immediate pause? . When practicing Tai Ji Chuan, the head should be upright, and the jaw should be slightly adducted, but not forcibly adducted, otherwise the neck should be flexible, but not shaken. What are these three essentials? Virtual collar strength? . No matter how you turn, this posture can't be changed.
(2) Culvert chest and pull-back: Culvert point converges inward. When practicing Tai Ji Chuan, it is especially forbidden to hold out your chest. Holding your chest out easily leads to stiff torso, which affects the rise of qi, and pressing your chest easily makes you hold your breath, both of which are not in line with Tai Ji Chuan's method of practicing qi. The chest is slightly concave, the lungs open downwards, the vital capacity naturally increases, and the gas is heavy. Pulling out means lifting up. Pulling your back means lifting your back slightly with your head. Lift the back naturally with virtual collar jacking force to make the spine vertical and the central nervous system stable. Therefore, the chest and the back are connected. Do a good job of virtual collar strength and chest pull back. Then you will be covered by light welfare.
(3) Shoulder sinking and elbow dropping: Shoulder sinking and elbow dropping are interrelated. If the shoulders are not heavy, tie them above the chest. It's also important to put down your elbow. The elbow does not drop, the movement is slow, the force is not long, and both sides lose protection.
(d) Under the waist and buttocks: It is very important to practice Tai Ji Chuan's waist. Why? The source of fate lies in the waist gap? Said. Relaxing the waist means relaxing the waist and making the body move lightly. Because Tai Ji Chuan's movements are tied to his waist. Lumbar loosening is related to the lower body to avoid top-heaviness. Hanging the hips means that the hips can't protrude, and the protruding hips will cause obstacles to loose waist.
(5) Hip fat: wrap the crotch, wrap the thigh muscles from the outside to the surface, the buttocks do not tilt up, and the anus naturally lifts up, which is called the crotch.
(6) The tail is the continuation of the head suspension. As long as the head suspension is completed, the spine will naturally stand upright. If the virtual collar strength and tail fit are achieved, the whole body can be in an excited state.
(7) Emptying the abdomen: Emptying the abdomen means sinking the diaphragm and breathing into the abdomen. This breathing method can promote full breathing, cheer up the spirit, and is conducive to smooth movement.
Qi-activating method
To practice Tai Ji Chuan, we should combine mind, spirit, body and body. What are the explanations of thirteen potential behaviors? Only by practicing qi with your heart and keeping calm can you converge to the bone. It is convenient to take care of the body with qi and make things smooth. . The heart mentioned here is not a flesh-and-blood heart, but the thinking activity of the cerebral cortex, similar to what is usually said? Leading the spirit with meaning? But there is a difference between heart and mind, as the saying goes? Heartbeat? Explain that the relationship between mind and god is master-slave, with the mind as the leading factor and the heart following the heartbeat, leading to qi following the heartbeat? Gas? It can also be divided into two types, one is tangible breath and the other is intangible vitality. Two kinds of qi are also related. When practicing boxing, you must first breathe smoothly. Keeping the frequency and depth of breathing unchanged will naturally turn into a long-term deep breath, which is a natural development of practicing Tai Ji Chuan, not a deliberate result. Primitive energy is the yuan Yang Qi of the human body, that is? Oxygen to the heart? Qi. Full of energy. Then people are full of energy, loud voice, strong physique, old and weak; If you consume too much energy, you will be depressed, dumb and weak; When vitality is exhausted, people are in danger. The so-called harmony between qi and blood in traditional Chinese medicine refers to the weak vitality, so it is difficult to be effective to nourish with drugs. Tai Ji Chuan's characteristic is to create quietness by moving, to rest his mind, and to promote qi by meaning, so as to achieve the purpose of exercising.
The first requirement of practicing Qi is to make breathing steady, from steady to deep breathing. Don't deliberately change the way of breathing smoothly, practice Tai Ji Chuan's kungfu with a quiet, light, slow, cut and constant method. Over time, the movement naturally cooperates with breathing. On the mental method of thirteen potential exercises? You can breathe and be flexible. Being able to breathe naturally nourishes your vitality, your vitality naturally sinks to the abdomen to achieve the purpose of enhancing vitality, and vitality can naturally be transported to the whole body, that is? A lot of stagnant gas? To achieve the goal. All the above sections are related, so we need to understand them deeply and connect them naturally to prolong life.
The health benefits of practicing Tai Ji Chuan.
Tai Ji Chuan is a kind of gentle and gentle boxing which combines various boxing methods of past dynasties, ancient biography and breathing, and absorbs classical philosophy and traditional Chinese medicine theory. Tai Ji Chuan has the duality of physical fitness and fighting skills, especially its medical and health care value has been paid more and more attention.
The characteristics of Tai Ji Chuan movement are: standing upright and comfortable in the middle, light and round in spirit, gentle and even, orderly opening and closing, combining rigidity and flexibility, and exercising like? Flow, continuous? . This kind of action is both natural and elegant, and you can experience the rhythm of music, the connotation of philosophy, the beautiful shape and the artistic conception of poetry. In the advanced enjoyment, let the disease disappear and make the body and mind healthy.
1, which is beneficial to mineral absorption.
According to relevant data, Tai Ji Chuan has a good metabolism of calcium and phosphorus in lipids, protein and inorganic salts. It has been reported that after 5-30 minutes of exercise, the cholesterol content in blood will decrease, while the protein content in blood will increase, so that the symptoms of arteriosclerosis will be greatly alleviated.
It's good for the brain.
When practicing Tai Ji Chuan, first of all, you need to concentrate and not be distracted. In this way, under the control of consciousness, people's thoughts are always focused on actions, excluding the interference of other thoughts in the brain, and focusing on commanding the functional changes and coordinated actions of various organs and systems in the whole body, thus improving the ability of the nervous system to be controlled by self-thoughts. Secondly, do you need to practice your movements? Finish one? From the eyes to the upper limbs, trunk, lower limbs, up and down, coherent and continuous. At the same time, because some movements are complex and need good control and balance ability, the brain is required to complete under intense activity, which also plays an indirect training role in the central nervous system, thus achieving the purpose of strengthening brain regulation.
3. It's good for bones.
Tai Ji Chuan's spiral arc action makes muscle groups and fibers in all parts of the body participate in activities. After repeated winding and twisting, you can stretch your muscles to a length that ordinary exercise can't reach. After years of twisting, the muscles are symmetrical and plump, flexible and elastic, and their contractility is increased. Due to the pulling effect of muscle contraction on bones and the strengthening of metabolism, the blood supply of bones is improved, the morphological structure and performance of bones have changed well, bones have become solid, and the performance of bones in bending, bending, compression and torsion has been improved, which is not easy to be deformed and deformed.
In short, if the entry fails, the whole body must be completely unified, and the moving will be fully moved, and the static will be completely static, and the power will continue to erupt, so as to have explosive power. Traction in the world, transport in the chest, in the legs, dominate in the waist, save and then send. You must have five bows to accumulate strength and shoot an arrow like a bow. The strength of the whole body lies in the whole. Focus on one side, be punctual, and be targeted. Strength starts from the heel, from the feet to the legs and waist to the fingers, and must be complete without any interruption.
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