Tai Ji Chuan is the core idea of Ether, which combines the dialectical view of Yin and Yang of China's traditional Confucianism, Taoism, and integrates many functions such as nourishing temperament, strengthening physical fitness and fighting. Practicing Tai Ji Chuan can achieve the effect of keeping fit, so what are the basic skills of Tai Ji Chuan? Come and have a look with me!

I. Shoulder and arm work

1, shrug

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 rotating shoulder

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

back porch

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.

Step 4 Hold your arms tight

(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. )

forward lean

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.

Lean sideways.

① Stand upright step by step, with fingers crossed (1 0 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.

Step 2 twist your head

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 back or reverse, that is, do it? Curly waist? Type 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).

side compression

(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.

Step 3 twist your leg

Forward-leaning wrench

(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.

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