First, Song Gong Jing. A peaceful mind and a relaxed body are the most basic and important requirements of Tai Ji Chuan. The basic method of practicing relaxation is "meditation". Sit in a seat at an appropriate height, put your feet flat, put down things that bind your body as much as possible, keep your head straight, your collar slightly up, sit up straight, sit up straight, put your hands flat on your knees, and relax yourself. Eyes slightly closed, body drooping, lips lightly closed, teeth lightly buckled, tongue rolled up, ears listened, and all parts of the body were adjusted to the most comfortable state. This is called "turning around".

Then take your heart back, don't think about anything, and try to relax your brain. If you can't help thinking of something, you will give it up at once. After a long time, your distractions will be less and less, and you will be completely "quiet". This is "adjusting mentality". At the same time, adjust your breathing, deep, long and thin, and keep coming in and out.

When inhaling, close the abdomen and lift the anus; When exhaling, it falls into the lower abdomen, which is called "the abdomen with heavy qi", that is, "pranayama". In short, be calm, relaxed, upright and calm. The longer this state lasts, the better, and gradually form a habit. With this kind of kung fu, you can completely relax when fighting. In addition, you can also use standing posture and lying posture, with the same essentials as sitting posture.

Pile work

Second, Gong Zhuang. Also known as "standing pile", that is, standing on both legs. Boxing proverb says "one stop is better than one practice". The most basic standing pile is "horse stance just look pile", also called "pole-less pile". That is, the legs are separated, slightly wider than the shoulders, the toes are forward, and the squat is standing. The degree of leg bending can be large or small, just depending on the physical condition. The smaller the angle, the lower the body, the greater the difficulty and the greater the skill.

At the beginning, you can spend money, and with the increase of skills, it will gradually decrease. However, the height cannot be upright, and a certain angle must be maintained; The lower thigh should not be lower than the horizontal plane. Keep your head straight, your body straight, and your knees don't exceed your toes. Shoulders down, elbows down, chest slightly covered, waist loose and hips down, abdomen closed and hips closed, just like sitting on a stool. Holding your arms around your chest is like holding a big tree. Other essentials are the same as static work.

Do the "three tones" and stand still. The longer you persist, the better. After standing for a certain period of time, there will be various physiological reactions, such as leg swelling, soreness, even trembling, numbness of hands, body swelling, water, bowel sounds, exhaust and so on. These are normal phenomena, indicating that the external static is moving internally, the blood flow and metabolism are accelerated, and the gastrointestinal peristalsis is enhanced. After practicing for a long time, you will feel very comfortable and can't stop.

You can also stand on a virtual pile, with your forefoot or foot on the ground and your hind legs supported. The power distribution is probably the first three and the last seven. You can also stand alone.

Above is a fixed pile, which is static; There are also live piles, which are moving piles. There are two kinds of piles that are often made: "lifting piles" and "opening and closing piles". "Lifting the pile" is like the "lifting" in the routine. Lift your hands up, such as lifting a heavy object to shoulder height, turning your hands and bending your legs at the same time, then lift it slowly and repeat. The height can be from high to low to complete the squat. Move as slowly as possible. The "opening and closing pile" is a standing posture, with hands and palms facing each other and placed on the chest. When open, hands outward, shoulder width apart; When closing the door, the hands are folded inward, the width of the face is the same, and the hands are attracted to each other. When your hands open and close, your whole body opens and closes like a balloon. There may be many forms of Gong Zhuang, and the slow training of routines will play a certain "Gong Zhuang" role.

Rougong

Third, soft workers. Flexibility is to knead the bones and muscles of the whole body by rotating, winding, pulling and other body movements, fully stretch the muscles, stretch the muscles and pull out the bones, thus enhancing the flexibility, flexibility and coordination of the body and preventing bone stiffness and muscle atrophy. Soft exercises are generally carried out before boxing, which is the preparation before boxing, so it is also called "warm-up exercises".

There are many ways to practice jujitsu, and there are also personal habits, such as "Ba Duan Jin", aerobics, yoga and aerobics. Basically, you can do the following actions from top to bottom:

First, the movement of the head, neck and upper limbs. Give priority to the neck, exercise the upper limbs at the same time, and keep the neck, shoulder and elbow joint rotating flexibly and the blood vessels unobstructed. The specific method is as follows:

1, shake your head and turn your arm: shake your head left and right, then turn your arm. Be careful when your blood pressure is high or dizzy.

2. Turn the arm of the probe: the head rotates from back to front, or tilts to the left and right, and rotates forward or left and right in combination with the arm.

3. Turn your head and turn your arm: turn your head left and right again 180 degrees. You can find a marker in the back and turn your head from left to right to see it; Or turn right to look at the left heel and turn left to look at the right heel. At the same time, the arm rotates up and down, one hand holds it, and the other hand presses it to straighten the spine. This is exactly in line with the saying of "five strains and seven injuries looking back" and "regulating the spleen and stomach and raising your hand" in the Eight Faces Classic.

Second, waist, hip, abdomen and back movements. Waist and buttock are the center of the body, and the waist is the main part of Tai Ji Chuan training. All movements should be driven by the waist. The main methods are:

1, swing waist: separate your feet and swing your arms back and forth. Try to touch the ground, lean back, lean back. Shake your back a few times, then "control your back" and stop for a while.

2, turn the waist: turn the left and right arms to turn the waist. Try to touch your feet down, lean back as far as possible and draw a circle; You can also stretch your hands forward and turn them into oblate circles, just like "shaking your head and wagging your tail to your heart" in Ba Duan Jin.

3, lower waist: feet together, hands up, and then press down, try to touch the feet or the ground. Repeated pressing and gradually lowering is called "vibrating the waist". Then, hold the heel with both hands for a while, and talk about "climbing the feet, strengthening the kidney and waist with both hands" for "waist control", that is, "Ba Duan Jin". You can also pat your legs and rub them at the same time.

4, pull the waist: that is, pull the spine up and down. Hold your hands forward first, then turn to the top, then lift your heels and lengthen your spine as much as possible; Pause for a moment, heel fall to the ground, gently shake, two arms fall from both sides. Ba Duan Jin mentioned that "two hands hold the triple energizer" and "everything goes wrong".

For the above waist exercises, keep your legs straight, not bent.

Third, some leg and foot exercises. Tai Ji Chuan has always paid special attention to practicing leg skills. The main training methods are:

1, leg flexion. Kneeling and squatting constantly, from high to low, gradually deepening, and finally completely squatting, holding your knees for a while. Don't leave your heels on the ground when squatting. Don't turn your knee, it will hurt your knee.

2. leg press. Leg press is divided into high pressure, low pressure, positive pressure and lateral pressure. High pressure is to lift your feet and put them on objects; Low pressure means squatting with one leg and stretching with the other, such as "lunging". Positive pressure is positive for the leg, and lateral pressure is lateral for the leg. Keeping still is "leg control". You can also follow the ground with one foot, bend your elbow, and put your elbow or even your mouth close to your toes, which is called "kissing boots." You can also put your heel close to the wall, with your toes up and your waist and hips forward. The main force is your calves and ankles.

3. Kick, clap and swing your feet. The kick is supported by both hands, and the toes kick backwards on the hook. The racket foot is that the foot surface is straight and kicked forward and upward, while the arm is bent and rotated, and the palm is patted on the foot surface. Swinging the foot is that the foot swings a semicircle from the inside out, and the hands spread out to hit the outside of the foot, which is "swinging out"; Swing from the outside to the inside, hitting the center of the foot is the "inner swing." Playing with one hand is a "single pendulum" and playing with two hands is a "double pendulum".

There are many other soft exercises. These are some basic practices that people often do. Pay attention to the following points when doing the above soft exercises: First, you can master the number of each action by yourself, but you must reach a certain amount, such as doing each action ten times. Second, we should be calm, relaxed, honest and calm. Move slowly, comprehensively, harmoniously and naturally; Not too fast and not too hard. Third, the range of motion should be from small to large, stretching as much as possible. Draw a big round circle. Fourth, according to your physical condition, step by step, do what you can, and gradually improve; Don't force it, don't overdo it, so as not to cause harm.

Finally, once again, it is emphasized that basic skills are a compulsory course and a regular course in boxing practice. Both beginners and practitioners (the actual boxing method is endless) must practice every day and often.