Mr. Chen Zhaokui, a generation of Taiji master, once said: "Without kung fu, skills are empty; If you can't work hard, no skills will work. The key is to work hard. " The "kung fu" mentioned here is the inner strength. As we all know, Tai Ji Chuan not only keeps fit, but also has strong offensive and defensive functions. Wushu is achieved by internal strength and skill. For example, the name of Zhang Sanfeng's founder is immortal, and Yang Jiasan has made great contributions to modern Wulin. There are also many people in Chenjiagou who carry forward the past and forge ahead into the future, all of whom rely on their own internal strength and ability to create schools and improve their popularity. Therefore, Tai Ji Chuan pays attention to kung fu and skills, skills are the basis of technology, and skills are the guarantee that internal strength can be properly exerted. Therefore, when we practice Tai Ji Chuan, we must cultivate our internal strength. If you practice your internal skills well, you can achieve high-strength skills at will, and with the magical skills of Wuji and Taiji, it is invincible boxing. Tai Ji Chuan's inner strength is a compulsory course to assess a boxer and an important symbol to measure the kung fu level of a boxer in Tai Ji Chuan. Artest Tai Ji Chuan must master a set of (simplex) Tai Ji Chuan, and integrate the essence of multimodal Tai Ji Chuan or other boxing techniques, and absorb each other to become a master. Any accomplished Tai Ji Chuan player is not only familiar with one boxing method, but also absorbs other boxing methods into his own. So we can't simply and mechanically attribute him to Tai Ji Chuan. When practicing Tai Ji Chuan, each of them will form a unique style, resulting in multimodal Tai Ji Chuan such as Chen, Yang, Wu, Wu and Sun, including Zhao Bao, Tai Ji Chuan and Wudang Tai Ji Chuan. The evolution of Tai Ji Chuan is by no means an isolated existence. They are mutually integrated, infiltrated, absorbed flexibly, and even transformed and innovated. Because of this, Tai Ji Chuan's invention was created by wise men, masters and Taisha through the accumulation of history and culture (traditional martial arts), which comprehensively combined the theory of Tai Chi Yin and Yang with human body movements. Tai Ji Chuan's inner strength, both internal and external cultivation, is a kind of strength that is both heavy and light, both rigid and flexible, formed in the body through the combination of breathing and movement under the long-term command of consciousness and the concentration of spiritual thoughts. That is to say, Tai Ji Chuan's inner strength is specially trained in attack and defense, that is, under the command of attack and defense consciousness, with breathing, the whole body does all kinds of coordinated and orderly movements, and the movements bend and stretch in a certain direction and action points and lines. In different situations, they can be fast or slow, the spatial route can be long or short (usually arc-shaped), the motion range can be large or small, positive or oblique, and all of them can be suddenly adjusted. This kind of Tai Chi, which can be rigid and flexible, is very soft when practicing and very strong when playing. So Tai Ji Chuan's inner strength has a strong side, that is, Tai Ji Chuan's inner strength has a strong side. This is the rigidity of Tai Ji Chuan's inner strength, not hard, hard and blunt rigidity, but both rigidity and softness. As "Boxing Classic" said: "It seems very soft, but it is actually very rigid. It looks very rigid, but it is actually very soft. " This kind of "rigidity" is to gather the whole body strength hidden in the body randomly and quickly with the potential, and explode in an instant like thunder. This force does not break after the hair, but softens and continues to move. Tai Ji Chuan's internal strength is based on internal strength and obtained through regular long-term training. When you have a certain rigid foundation, you can transfer your inner strength to the skills of natural relaxation. Long-term practice of softening exercise, over time, will develop strength and flexibility to use at will, chest and waist overlap with the gas line. Let's look at the general strength of martial arts. It is also a force that moves through the limbs. This kind of power is also produced orderly under the control of consciousness through the coordination of breath exhalation and muscle contraction. Domination of consciousness refers to the control of nerve respiration and muscles, and orderly coordination refers to the simultaneous start and synchronous operation of respiration and muscle relaxation and contraction according to a certain order and specification of martial arts offensive and defensive movements, and reaching a certain position at the same time. According to this principle, Tai Ji Chuan's inner strength is cultivated by training from the inside out, which is different from the strength obtained by training methods such as rigidity, straightness, quickness, fierceness and exhaling. Tai Ji Chuan is slow, relaxed, gentle and curved, and produces strength from the inside out by taking a spiral, drawing a circle, winding the wrist and stretching the chest and waist. The inner strength of Taiji pays special attention to the exercise of inner consciousness, and advocates that "the mind is not hard". The guidance of mental nerves has a unique running route, and combined with the circular movement of limbs, a circular uniform force field with mixed circles is cultivated. The object moving in this circular uniform force field is a neither concave nor convex Taiji body, and it is a circular body that can cope with all external changes. Practice your mind slowly from time to time, highlight the sense of softness, borrowing and sticking, and form a strong road with shed, shoes, squeezing, pressing, picking, elbow, leaning, advancing, retreating, protecting, looking and setting as the main features, and practice flexibly and harmoniously with eyes, body and steps, thus showing the unique characteristics of Tai Ji Chuan. There are many schools of martial arts in China, both inside and outside. Experts both at home and abroad have always advocated "taking a breath inside and practicing your bones and muscles outside", and "practicing boxing without standing a stake is tantamount to wandering around". Chen taijichuan ranks first at home, so he should pay more attention to internal cultivation. Internal exercises can be divided into static exercises and dynamic exercises. Static exercise is a kind of exercise with static appearance and internal movement. Such as meditation, lying down, standing piles, etc. Static exercises are mostly conscious training, and a few are accompanied by physical training, such as rodless piles and Tai Ji Chuan piles. Static practice is a procedure, mainly an ideological stipulation, and a process of transforming "nothing" into "being" with consciousness. The inner strength of qi is very empty, "empty without nothing, nothing spreads Tai Chi". Man's primitive qi and energy have no place. It is colorless, tasteless and invisible. The practice of static work is to turn the intangible and infinite of qi and energy into tangible edges, which is what we often say, "infinite Tai Chi". When the concept of qi or energy is tangible, it is bound to be polarized and belong to opposite carriers, such as cathode and anode, up and down, left and right, front and back, light and heavy, virtual and real, hidden hair and so on. These differentiation from tangible to extreme is the quantification of "Tai Chi gives birth to two instruments". These two instruments are the middle poles of opposing sides. Once the middle pole is strengthened again, the cathode and anode will be derived again. Two differentiation processes of cathode and anode. "Four images" means "four directions". If you have four elephants and want to divide them again, just enter "Four elephants give birth to gossip". Four images are four positive images, and eight diagrams are four oblique images. When four orthographic images and four oblique images appear at the same time, there will be an intersection point, that is, the "middle position". In Taiji theory, the four directions refer to forward, backward, looking left and looking right. There are forward, backward, left and right. Harmony is the "five elements", which are indispensable and indispensable. The practice of static kung fu is a process from scratch. "Endless Tai Chi, Tai Chi gives birth to two instruments, two instruments give birth to four directions, four directions give birth to gossip, and gossip gives birth to five elements" is to follow this concept and formula. In the process of internal training, the interlocking points of one link and another link are all linked by consciousness, and "consciousness" plays a leading role in internal training. Some people sum up the internal training as ". Generally speaking, static training is "training soldiers for a thousand days" and dynamic training is "using soldiers for a while". If static training is a process from scratch and is based on "strength", then dynamic training is based on "strength", such as single pile setting, single bullet blocking and so on. Exercise practice emphasizes "from the inside out" and "one move is fixed, and the limbs don't move". Dynamic exercise is to separate the strength that has been trained by static exercise through the bones of the limbs, or to take care of oneself, or attack others, or to "soften" or "shock". In practice, from intentional to unintentional, a natural or instinctive reaction will be formed over time. I now introduce several methods of Tai Ji Chuan's internal strength cultivation in Chenjiagou. I hope you can devote yourself to your study and study more. 1. Meditation (Zen) eliminates distractions and calms down. Two feet naturally sit on the ground or bed, palms of both hands naturally hang up on knees, shoulders are relaxed, collar is weak, tongue is on the palate, abdomen is breathing, palms of both eyes are illusory. Move the abdomen consciously and turn it in time, overlapping from big circle to small circle. From a small circle without a circle to a point is defined as Guanyuan, which rises to Zhongshan along the sea of qi and passes through the navel. After "sudden" to "Lianquan" to "Ren", to "Tang Yin" to "Baihui" and to "Fengfu". Pass through the yamen, stop breathing, get off at Xiangyang, pass through Yangguan along Mingmen, land in Changqiang, pass through perineum, rise to Zhongji, and return to Guanyuan. I want "Qi Hai" and "Dantian" to turn smoothly again, and come back three or six times like a fairy. The above methods are "striving for strength" in ideological orientation, and belong to the category of "moving qi with meaning" or "attracting strength with meaning" The whole process is to consciously control the existing but hazy "vitality" in the "Dantian" to a point, then pass through the polar line of the human body, from bottom to top of the head and then from head to perineum, and finally ascend to the Tiandan for sublimation. Repeat three or six times each time, preferably nine times. Generally, I feel angry in a week, and the longer I practice, the fuller I get. Because when practicing, you need to use consciousness to mobilize Dantian layer by layer, and all the organs in the abdomen will rub against each other, which will make you excited and increase endocrine. Therefore, regular meditation can not only increase internal strength, but also improve diseases such as urinary system and gastrointestinal system. 2. Lying down, also called lying down, is a key part of Chen Taiji's meditation, just like meditation. The exercise method is as follows: choose a quiet environment, lie flat on the bed or on the ground, put your palms on the outside of your hips and keep your legs straight. Relax your whole body, with your tongue above the maxilla, your teeth slightly closed, your eyes slightly closed, and do abdominal breathing. It means that the abdomen rotates clockwise, and the "middle pole" draws strength from "Guanyuan", which is less than one circle, and the "Qi Sea" is full of strength and focus. Concentration is not my true spirit, so let's go again. After more than a hundred times of reciprocating, I realized that "drumming" was a clever trick. Lying down: Abdominal surge is realized mainly through self-pranayama, which is Tai Ji Chuan's unique internal performance. "Boldness" is the "quantitative change" of "abdominal surge", just like a balloon blown up. The greater the internal pressure, the more brittle it will be. To some extent, "abdominal distension" can be understood as internal pressure. The initial surge is the irregular self-exertion of the abdomen, and you can feel yourself in two weeks. Over time, it can be changed from irregular to regular, and then it can be used at my disposal. Because recumbent exercise is practiced in a quiet environment, it requires no distractions, peace of mind and self-massage of internal organs, so it can also improve symptoms such as insomnia, dreaminess and brain hypoxia, especially for patients with heart disease, hypertension, dizziness, abdominal distension and intestinal obstruction. 3. Like tai chi pile's work, Gong Zhuang without a pole is a kind of internal strength exercise with consciousness training and physical training at the same time, which can not only increase internal strength, but also increase leg strength. "Standing piles are like willows, and the roots are naturally flourishing. "That is to say, the stakes are like willow trees, the roots are dense, and the branches and leaves can flourish. The purpose of standing piles is to strengthen the roots and increase their own stability, and also to challenge their own limits. The exercise method is as follows: the steps are shoulder-width, the hands are placed in front of the abdomen in a spherical shape, the shoulders are relaxed, the shoulders are lowered, the body is lowered, and the legs are slightly lower. The teeth are slightly closed at the top of the virtual collar, the tongue is slightly closed at the top of the maxilla, the mandible is miniature, and the eyes are empty and looking at the palm. I want to keep my abdomen spinning like a ball, between the four fingers of "Qi Hai" and "Guan Yuan". The jade belt is wrapped around the waist, and the sky is really idle. Because the silk is wrapped around spiral strength, both the big circle and the small circle are pointed. Broken shape, broken force, broken force. Rodless piles can be used to challenge extreme works. Consciously and physically, the requirements for the work of rodless piles are: "the upper part is empty and the lower part is solid" and "the strength spirals to the four ends". Upper deficiency means that all joints of upper limbs should be relaxed, while lower solid means that the body of lower limbs should be strong. Four-pointed refers to the hands and feet at the tips of limbs. Two feet are the foundation of self-improvement, and two hands are the heavy weapons to attack the enemy. What disperses power to the four ends is the domination of consciousness. Can only achieve meaning, in other words, can only achieve meaning. In the process of practice, the lower limb body and knee joint are always excited, and the blood in the body is also full, which will accelerate the blood flow and make the whole body boil. If the old, the weak, the sick and the disabled practice all the year round, it will be good for muscle atrophy, arthritis and cardiovascular and cerebrovascular diseases. If we can assist medical treatment, the effect will be better. 4. tai chi pile Gong and tai chi pile Gong are one of the compulsory pile shapes for boxing learners, and the quality of Gong Zhuang directly affects the performance of routines. Just like you have to lay the foundation before building a house. As the saying goes, "High-rise buildings rise from the ground", the foundation is not firm, and it will collapse if it can't cover a few floors. The same is true of practicing boxing. If the pile foundation is unstable, it can't go up. Even if you study hard, you are still wobbly and in poor condition. Tai chi pile Gong is not as good as rodless technique in consciousness training, but better than the former in physical training, which belongs to one of the main methods of Chen Tai Ji Chuan's internal training. The method is as follows: feet are shoulder-width apart, two feet and five toes grasp the ground, and there is no intention of grinding things in the center of the feet. The right hand is placed on the chest in the shape of a tile ridge, the four fingers of the left hand are close together and the middle finger is exposed, and the joints are hooked, making Hegu the "life gate" of the waist. The collar is weak, the stool is slightly constricted, the teeth are slightly closed, the tongue is above the mandible, and it breathes naturally through the teeth and nostrils. Sink down, squat down and say, "Ah, whistle, laugh, shh, blow". With consciousness as the leading factor, the guidance is strong, three times, falling in the labor palace, around the mountains, around the sea, over the chastity, to the sky. Fall halfway up the mountain, fall in the middle of the navel, cross the sea of qi, and settle in the official garden. From small to large, from large to small, it falls to the "middle pole" and belongs to "perineum". Branches are forked and legs are intertwined. After passing the Liang Qiu, it continued to slow down. After "Looking at the Sea", with "Yongquan" as the background, it went back and forth many times, leaving a leisurely mood. In the whole exercise process, tai chi pile Gong advocated "deficiency in the upper part and deficiency in the lower part" and "guidance in the middle", which means penetrating the abdomen and consolidating the foundation. The track of strength goes deep layer by layer in a spiral way, or twines arms or legs, which is basically to cultivate and increase one's own "winding power". Once the spiral winding power is formed, it will be "indomitable and indestructible", step by step, and retreat to the city. Tai chi pile Gong generally needs to pay attention to two aspects in practice. First, pay attention to the correct posture and never bend your hips. Because the posture is not correct, it is difficult for qi and blood to flow, so it is inconvenient to "clear gas rises in Baihui, and turbid gas falls in Yongquan". Second, we must have the determination to challenge ourselves. Most people tend to give up halfway. If they can't stand it for a few minutes, they will stop practicing because they can't stand it. In fact, if you insist, you can often stand for a few more minutes. Only by surpassing oneself and the limit can we enter a good situation. Otherwise, even if you love it, you will "have no chance with Tai Chi". Because Tai Ji Chuan and Gong Zhuang required concentration and upright posture in practice, especially though the lower limbs were always in a state of tension due to bending load, it accelerated the blood circulation and increased the oxygen content in the blood. Therefore, it is helpful for qi stagnation and blood stasis, arthritis, scapulohumeral periarthritis, cardiovascular and cerebrovascular diseases, gastrointestinal system and other diseases. I hope everyone will stand more when practicing boxing. Tai chi pile will benefit you for life. 1. Single pile setting Single pile setting is a dynamic exercise, which is a simple exercise carried out by Tai Ji Chuan routine in sections. Each section requires "pushing to shape" and "moving inside and following outside". In particular, it is called "setting the pile to penetrate the strength", so it is also called "setting the formula" or "putting on the shelf", which is generally determined by the teacher according to the boxer's situation. Or open the file, or buckle the file, or set the pile on March 7, or set the pile on April 6. Single pile setting is the stage of shape modification, and by going up one flight of stairs is also needed. As the saying goes, "Fiona Fang can't be made without rules. "The formula is to follow the rules in class, to standardize strokes, and to further conceptualize' form' and' body', otherwise it will be difficult to have both form and spirit and do whatever you want, and you can only wander outside the circle, unable to enter the extreme stage and finally enter the country. At best, you can only be regarded as a morning exerciser or an Artest lover. In the training process of single pile setting, the following measures can be taken without the teacher's guidance: Take the first movement of Chen Taiji's biography "King Kong Clam" as an example. First, adjust your steps to shoulder width, then raise your hands slightly and stand still for three to five minutes, pulling your hands and feet in the opposite direction. Your hands feel obviously lifted, and your feet feel full of heaviness. Second, press your hands down slowly, your body sinks, and your elbows and knees are consistent. In the process of pressing with both hands, there should also be a meaning of "from the inside out, promoting shape with strength, guiding hands with elbows and shoulders". Then sit still for three to five minutes, because you will feel heavy when your legs are full. If you can't bear it, you must challenge yourself. One more point is one point until you reach the limit. It is better to surpass it. Third, move the center of gravity slightly to the right to reveal four or six piles, sit on your right hip and put your hands from bottom right to top left. When you hold them in your hand, you should also have "the strength from the inside out, push the shape with the elbow". Fourth, the center of gravity slowly moves to the left, forming a pseudo-seven pile. When sitting on the left hip, palm outward, right stroke lateral support. Pay attention to "strength from inside to outside, from inside to outside, with shoulders, elbows with shoulders, elbows with hands" in the process of turning the palm outwards and paddling to the right. When posing, your hands and left hip should support each other. 5. Hold hands first and then paddle (form a pull with the left foot shovel step), don't lose strength, and move the center of gravity completely to the right. Lift your left foot and shovel forward for three to five minutes. In the process of shoveling the left foot forward and sliding the hands backward, we should have the idea that "strength comes from inside, hips push knees, knees push feet" and "shoulder straps lead elbows". 6. The center of gravity moves forward in the pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo-pseudo Seven, the left hand continues to pull the right foot forward, the right hand is supported by the left hand, and the left hand is pressed under the right elbow. In the process of raising your right hand, your left foot should feel supportive. The left leg is solid and the right leg is weak (the right foot points to the ground), and the left leg is full of blood due to load, which will cause obvious heaviness. It is best to stake for three minutes. Eight, the left hand continues to pull the right foot forward, the right hand is the same as the left hand, and the left hand is pressed under the right elbow. In the process of lifting the right hand, the left foot and the left foot will be full of blood because of the load, causing obvious heaviness. It is best to stake for three minutes, try to support independently and wear springs. Nine, the left hand is pressed in front of the abdomen, the palm is facing up, and the right hand is punched in the left palm (consciously infiltrating the whole body's strength into the abdomen). Double your efforts with your legs, showing a five-five-crotch pile. Stake for three to five minutes and try your best to exercise your balance. Ten: The body sinks, and the right foot shakes violently (from the inside out, pushing the knee with the hip and pushing the foot with the knee) with the shoulder width, and at the same time, the right fist center falls upward in the palm of the left palm of the lower abdomen (pushing the hand with the elbow when leading with the shoulder). In the whole practice process of "King Kong Tamping Clam", there are ten sections from beginning to end, and each section has clear requirements on "Hip Method", "Focus Point" and "Limb Position". When practicing, you can divide each movement into three or five segments according to the length, and then do it as required. Try to get the action in place. Virtual is virtual, but it is real, squeezing is squeezing, and pressing is pressing. Otherwise, even if you are sweating all over, it will be in vain. Second, single bomb is Tai Ji Chuan's advanced power. With the continuous practice of internal skill, the skill will be deeper and deeper, and the deeper the skill, the more brittle it will rebound. If "flower tendon" is summarized as female tendon, then "jumping tendon" belongs to Jin Yang's category. The formation of elastic buffeting must have two conditions, one is the continuous accumulation of internal forces, and the other is the rapid outbreak of internal forces. " Accumulation is "storage" and reserve. "Burst" is "hair" and also for release. I have talked about "abdominal distension" and internal pressure. The continuous accumulation of internal forces is actually to increase internal pressure. The greater the internal pressure, the greater the explosive change energy. Zhao Chen Pi said in Illustration of Chen's Tai Ji Chuan and Chen's Tai Ji Chuan Method: "As strong as gunpowder, it will not explode without pressure, and the burner will not explode", "As strong as a rolling gun, the tighter it rolls, the louder it will explode". Its meaning clearly shows that the key to good energy is to store it well. Bouncing power is widely used in actual confrontation. Pushing hands and Sanshou have their wonderful performances, among which "leaning against the body" and "crouching" are the best performances, and "shaking" is the best performance of "planting hammers" and "swinging". These moves are all instantaneous explosive forces, which are all caused by the "quantitative change" of internal pressure. The practice methods and steps of elastic shaking strength have always been a concern of everyone. Now, taking the form of "covering your hands and punching" in Chen Tai Ji Chuan's collision routine as an example, the introduction is as follows: Set three huge blocks, with the left being virtual and the right being real, and the right knee perpendicular to the tip of the right foot. The palm of the left hand extends down to the front of the left knee, and the center of the right hand is placed on the right hip. Pile for three to five seconds. Then the body suddenly rotates backwards and forwards, and at the same time, the left elbow strikes back, accompanied by a sudden force from the right fist. & lt Breathe air with intention, shape with strength, waist with hip, shoulder with shoulder, elbow with shoulder, and elbow with elbow >, and quickly spread the qi of Dantian to the fist surface. Each exercise should be no less than fifty times, preferably more than one hundred times. In the first few days of practice, we must pay attention to the standardization of movements. Once the action is accurate, we can make the whole body work hard. After that, you can copy each motivation one by one. Over time, there will be great achievements in playing shake, and finally you can use it at will. In short, kung fu is practiced. Your hard work every day will make you progress. Stick to it and you'll be fine. I hope these words can give you some help! !