Making it more suitable can be simplified into a national sports activity to facilitate popularization, and the whole set lasts about six minutes.
Move:
1, go;
2, the left and right wild horses are divided into manes;
3. White crane with bright wings;
4. Kneel around;
5, hand waving pipa;
6. Roll the humerus backwards from left to right;
7. Left-handed sparrow tail;
8. Right-handed sparrow tail;
9. single whip;
10, Yunshou;
1 1, single whip;
12, Gao Tan Ma;
13, right kick;
14, bimodal;
15, turn and kick to the left;
16, the lower left potential is independent;
17, the lower right potential is independent;
18, shuttling left and right;
19, subsea needle;
20, flash back;
2 1, turn around and move;
22. If the seal is closed;
23. Cross your hands;
24. Turn off the momentum.
Extended data:
Matters needing attention in the drill
1, static body is loose
The so-called "peace of mind" means that when practicing Tai Ji Chuan, all distractions should be eliminated ideologically without external interference; The so-called "total relaxation" does not refer to the relaxation and fatigue of the whole body, but to consciously relax the joints, muscles and internal organs of the whole body to the maximum extent on the basis of maintaining the correct posture when practicing boxing.
2. Round, lively and coherent
"Calm down and relax" is the basic requirement of Tai Ji Chuan's practice. Whether it is "round and coherent" is the main basis for measuring the depth of a person's kung fu. The "coherence" required by Tai Ji Chuan's practice refers to many aspects. One is the continuity of limbs, which is called "continuous penetration" The continuity of limbs is centered on the waist.
In the process of action transformation, it is required that: for the lower limbs, use the belt to cross, use the knee to cross, and use the knee to take the foot; For the upper limbs, it is with back, shoulder strap, elbow strap and elbow strap. The second is the connection between actions, that is, "potential connection"-the end of the previous action is the beginning of the next action, and there is no interruption or pause between potentials.
And "circle" is a further requirement on the basis of coherence, that is, fluency and naturalness.
3. The obvious difference 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.
Step 4 breathe naturally
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!
References:
Baidu Encyclopedia -24 Simplifies Tai Ji Chuan