Open your feet, lift your arms forward, bend your knees, and press your hands.

2. Wild horses are divided into manes

① Take the ball, turn left and step out, lunge and break up.

(2) Sit back and throw your feet, hold the ball with your step, turn right and step out, and break up with a lunge.

(3) Sit back and throw your feet, catch the ball with a step, turn left and step out, and break up with a lunge.

3.bright-winged white crane

Hold the ball half a step in the chest, sit back and raise your arms, and break up in vain.

Step 4 bend your knees and squat

① Turn left, drop your hands, turn right, close your feet and lift your arms, bend your elbows and lunge and push.

(2) Sit back and leave your feet, lift your arms step by step, bend your elbows step by step, and lunge to the ground.

(3) Sit back and leave your feet, lift your arms with the steps, bend your elbows with the steps, and lunge to the ground.

5. Wave the pipa.

Show your hands as you step, sit back and pick your hands, and fold your arms in vain.

6. Turn the humerus backwards

Spread your hands, lift your knees and bend your elbows, step back and push your hands to the ground. (repeated four times)

7. Left-handed sparrow tail

Turn right to hold the ball, turn left to step out, lunge and swing your arms, open your arms to the left, sit back, row down to the right, step out to the left to take the wrist, lunge forward and squeeze, then sit back and break up, bend your elbows and palms, and lunge and press your palms.

8. Right-handed sparrow tail

Sit back, buckle your feet, turn right, return to holding the ball, turn right, lunge your arms, turn right and spread your arms, sit back, turn left and stroke down, turn right, lunge forward and squeeze, turn right and bend your elbows and push your palms.

9. Single whip

Turn left to buckle your feet, turn right to close your feet and extend your arms, step out of the hook and lunge.

10, Yunshou

Turn right and drop your hand, turn left and press your hand step by step, turn right and press your hand step by step. (Note: Repeat three times)

1 1, single whip

Oblique step, turn right, lift arm, step out, hook, lunge, press palm.

12, Gao Tan Ma

Sit down and show your hands after stepping, and push them in vain.

13, right pedal

Close your feet, turn left and step out, lunge, bend your knees, break up and kick.

14, with two famous peaks.

Stop your feet and hands, go out and stop, rush forward and punch.

15, turn and kick to the left.

Take a kick, turn left and show your hands, bend your knees again, and break up and kick your feet.

16, the lower left potential is independent.

Close your feet and hook your hands, squat down and step, palm down, bend your feet and legs, buckle your feet and turn around, lift your knees and pick your palms.

17, the lower right potential is independent

Stop, turn left, hook, squat, step, put your hands under, bend your feet, buckle your feet and turn around, lift your knees and pick your hands.

18, shuttling left and right

Put down your hand, catch the ball with your feet, turn right and step out, lunge and push the frame. Sit back with your hands, follow the ball, turn left and step out, lunge and push the frame.

19, submarine needle

Hands falling with the steps, hands holding the handle and sitting back, hands in vain.

20, flashover arm

Close your feet and lift your arms, step out and flip your hands, and lunge and push the frame.

2 1, turn around and move the hammer.

Sit back, buckle your feet, turn right, swing your hands, close your feet, make a fist, step by step, swing your arms, step out, wrap your hands, and lunge out.

22. If the seal is closed.

Turn your palms over your arms, sit back and cross your palms, and lunge and push your palms.

23. Cross hatching

Take the kickback kick, turn right and break up, and shift the center of gravity to buckle the foot.

Gain momentum

Feet together, arms apart, retreat.

Tai Ji Chuan entered the realm of skillful hands, artful spirit and artful spirit through the anti-practice of relaxing in quietness, guiding qi in mind and promoting shape in qi, and achieved the goals of cultivating self-cultivation, cultivating sentiment, strengthening body and prolonging life.

Practicing Tai Ji Chuan can enhance the activity of bones and muscles, and also prevent spinal deformity and osteoporosis in the elderly. To improve the cardiopulmonary function of human body, one of Tai Ji Chuan's basic principles is that "qi sinks in the abdomen", and he pursues "quietness in motion, quietness in motion".

People who regularly take part in Tai Ji Chuan exercises have enhanced their heart and lung functions. In addition, it can improve the elasticity and toughness of the arterial wall, make the diameter of the coronary artery thicker, and improve the working ability of the heart.

Extended data:

Matters needing attention in Tai Ji Chuan's exercises

A clear distinction between reality and reality.

In order to "move like spinning silk and walk like a cat", we should first pay attention to the appropriate transformation of reality and excess, so that all parts of the limbs will not be unstable during the movement. If you can't keep balance and stability, you can't talk about "walking like a cat."

Generally speaking, the lower limb is the leg that mainly supports the weight, and the leg that supports or moves to change steps is empty; The upper limb is the arm that embodies the main content of the action, and the arm that assists coordination is virtual. In a word, the virtual and the real should permeate each other and change flexibly under the guidance of consciousness.

Natural respiration

The breathing methods practiced by Tai Ji Chuan include natural breathing, pre-abdominal breathing, post-abdominal breathing and boxing breathing. The above breathing methods, no matter which one is adopted, should be natural, even and fine, inhale and exhale slowly, and naturally cooperate with the action. Beginners use natural breathing.

24-style Tai Ji Chuan is an entry-level Tai Ji Chuan compiled by the state with the guiding ideology of promoting the quintessence of Chinese culture and traditional Wushu. Its action is concise, and it condenses the essence of traditional Tai Ji Chuan. Suitable for all ages, it is really necessary for morning exercise at home!

Baidu Encyclopedia -24 Simplifies Tai Ji Chuan

Baidu Encyclopedia-Tai Ji Chuan