First, we should master the standardized Tai Ji Chuan movements as much as possible. Tai Ji Chuan's irregular movements can easily lead to uneven exertion in all parts of the body, resulting in joint and muscle strain. Middle-aged and elderly Tai Ji Chuan practitioners have passed the "sensitive period" of learning sports techniques, and they are prone to movement deformation when learning. If it is not corrected for a long time, it will form a wrong stereotype of technical action. Therefore, it is best to have a professional teacher to give systematic guidance and make the movements as standardized as possible.

Second, if you want to standardize your movements, you must also master the correct practice methods. It's best to learn basic movements first, such as pushing, sliding, squeezing and pressing in situ, and then practice with footwork. At the same time, we should also practice basic skills, such as retreating, shifting the center of gravity, etc. After the footwork movements can be stabilized, we should practice individual techniques in combination with upper limb movements. Skilled technical movements can be practiced in sections, combinations and sets, while standardized technical movements can be combined and mastered in sections.

Third, arrange the number of exercises reasonably. The most suitable number of Tai Ji Chuan exercises is 3-4 times a week. For middle-aged and elderly people with leg injuries, it is best to practice once every other day.

Fourth, don't neglect the preparatory activities before practice and the closing activities after practice. Warm-up activities before practice can make people quickly enter the state of exercise, make people feel relaxed and comfortable, and improve the accuracy of movements. Finishing activities after practice can effectively eliminate lactic acid accumulation and help to eliminate fatigue.

Finishing activities should start with leg shaking and flapping, and then relax the thighs to promote venous blood return. If the leg is injured, pay special attention to the massage of the leg and knee joint. Massage techniques should be heavy first and then light, so that the muscles in motion can gradually return to a quiet state.

Fifth, there are appropriate time intervals in practice to achieve a reasonable amount of exercise. Excessive exercise can also easily cause muscle and joint injuries. Therefore, every exercise should have a certain interval, and the interval can be shortened appropriately when the state is good. The arrangement of the whole fitness activity should be "relaxing at both ends and compact in the middle", that is, the amount of exercise in the preparation stage and the end stage is relatively small, and the amount of exercise can be appropriately increased in the middle.