Reserve potential

Feet upright, arms drooping, fingers slightly flexed, jaw slightly depressed, chin slightly retracted.

Put your tongue on the palate, look up, and relax.

First, the momentum.

Open your left foot with your arms, lift your knees and press your palms forward.

Second, the left and right wild horses divide their manes

1, the left mustang splits its mane slightly, turns right, closes its feet, holds the ball, turns and lunges, and breaks up.

2. After the right wild horse divides its mane, sit down with its left foot, turn and lunge with the ball, and break up.

3. After the left mustang divides its mane, sit down with its left foot, turn and lunge with the ball, and break up.

Third, white cranes have bright wings.

Turn right slightly, hold the ball one step at a time, and then break up with a twist and a virtual step.

Fourth, the left and right knees are awkward.

1, left knee wrestling, swing arm, swing arm, foot contraction, elbow flexion and push.

2. Sit with your left foot, swing your arms and close your feet, step up, bend your elbows and lunge, and hold and push.

Sit down, swing your arms with your left knee, close your feet, bend your elbows and lunge forward.

Five, hand waving pipa

Follow the steps, stretch your arms, sit still, hold hands, and take a virtual step hand in hand.

Six, turn the humerus left and right

65438+

2. Turn your arm slightly to the left, take the ball back from your hand and retreat, and roll your arm to push your palm in vain.

3. Turn your arm slightly to the right, take the ball back from your hand and retreat, and roll your arm and push your palm in vain.

4. Turn your arm slightly to the left, take the ball back from your hand and retreat, and roll your arm to push your palm in vain.

Seven, left holding the sparrow's tail

Hands apart, feet together, hold the ball. Turn up, dash forward, swing your arms, and stroke backwards.

Turn around, put your hands under the bow, squeeze your wrists forward, break up, lunge and press forward.

Eight, the right to take the tail.

Sit back, buckle your feet, hold the ball, turn around, rush forward, swing your arms and stroke backwards.

Turn your wrist before rushing, break up before rushing, and sit down.

Nine, single whip

Turn your arm, buckle your right foot, turn right, hook your foot, flip up, lunge and push your hand.

Ten, cloud hand

Sit still, buckle your feet, loosen the hook and step forward, step forward, step forward.

Open the step cloud hand, open the step cloud hand and buckle the foot cloud hand.

Eleven, single whip

Twist hook, twist step, lunge push palm

Twelve, high exploration horse

After holding the ball with a step, sit with a rolling arm and push the hand with a virtual step.

Thirteen, the right foot pedal

Put on your hands, break up, bow your legs, close your feet, hug your feet, and break up.

Fourteen, double-peak piercing

Bend your knees and step up and down, lunge and punch.

15. Turn left pedal

Sit still, buckle your feet, turn around, break up, close your feet, hold your feet, break up.

Sixteen, the lower left potential independence

Put your feet together, hook your hands, squat, retreat, cross your palms, bend your legs, get up, and pick your palms independently.

Seventeen, the lower right potential independence

Landing hook, grinding feet, twisting, squatting, retreating, stepping over the arch of the palm, getting up and picking the palm independently.

18. Shuttle around

1, the right shuttle lands, holds the ball, turns, sprints and pushes.

2. Sit back with your left shuttle, close your feet with your left foot, hold the ball, turn around and lunge.

Nineteen, submarine needle

Follow-up handle with imaginary steps

Twenty, flashover arm

Hands up, lunge, push.

Twenty-one, turn and move.

Sit back, buckle your feet, sit on your lap, clench your fist, swing your fist, turn your fist, close your fist, step forward, stop your palm, lunge and punch.

22. It's closed.

Put on your hands, turn your palms, sit down, lunge and press again.

Twenty-three, cross your hands

Sit back, buckle your feet, lunge, break up, cross your hands, put your feet together and hug.

24. Turn off the momentum

Turn your hands over, put down your arms and restore them step by step.

Expand: Practice the role of Tai Ji Chuan.

First, the function of digestive organs.

Tai Ji Chuan exercise, due to the cooperation of reverse abdominal breathing, increased the breathing depth, made the diaphragm move up and down, promoted the function of digestive organs to be greatly increased, eliminated the accumulated gas in the stomach, kept the Gu Dao unobstructed, adjusted and improved the meridians and digestive system, and provided sufficient intake and supply of ying Wei. At the same time, the secretion function of salivary gland fluid increases, and saliva flows into the stomach with breathing, which not only promotes the digestion ability of the stomach, but also helps the self-treatment function in human body and prevents many diseases from happening easily.

Second, the function of the heart system.

When people are quiet, the opening of hair vessels only accounts for about 2.5% of the total number, and the circulation speed of qi and blood is slow, and the muscles of skeletal muscles are in the limbs, so the required supply of camp and health is reduced, just like a high tap water pipe, which is short of water due to water pressure or water pipe blockage, whether the heartbeat and blood circulation in the blood vessels are smooth or not. When people practice Tai Ji Chuan, their limbs contract and flex at a certain posture and flexion speed, and their internal qi expands, and their movements are gentle and gentle. Because the blood circulation speed is accelerated, the waste in the blood is removed, the capillaries are fully supplied, the physiological function is maintained, and the invasion of germs and other toxic substances is avoided, so it has obvious effects on preventing and treating arteriosclerosis, hypertension, myocardial infarction and coronary heart disease.

Third, the function of the nervous system.

According to the research of sports doctors, Tai Ji Chuan's relaxation, slowness, uniformity, softness, lightness and fluency, coupled with the fluctuation of microwave, can make the cerebral cortex in a state of self-restraint and rest, thus restoring the dysfunction caused by excessive excitement or strenuous exercise. Because when the cerebral cortex is inhibited, the oxygen consumption decreases, the oxygen content in the cerebral blood increases, the frequency of brain electromagnetic waves increases, and the mental activity of the central nervous system responsible for the human body returns to normal, so it has the best therapeutic effect on insomnia, dizziness, neurasthenia and other diseases.

Fourth, the function of respiratory organs.

The main respiratory organ of the human body is the lung, which completes the gas exchange between the inside and outside of the body. Human respiration is related to gender, sexual age, body posture, altitude, temperature, humidity, air pressure, wind direction and wind speed. Under normal circumstances, men breathe 12 to 18 times per minute, and women breathe 13 to 65433 times per minute. The movement of the diaphragm of zang-fu organs is between one and two centimeters, but when practicing Tai Ji Chuan, the body is guided by qi at will, while the body is guided by the cooperation of limbs, so that the qi is distributed all over the body and the pores of the whole body are wide open. The cosmic qi inhaled from the pores of the whole body meets and merges with the vitality in the body in Dantian. Due to reverse abdominal breathing, not only the diaphragm movement increased by four to five times, but also the upright vital capacity of the body increased. Medical proverbs say that "an inch smaller waist can prolong life for ten years", and the whole body is well developed, so that all organs of the whole body can play their due normal functions, provide nutrients needed by each cell, play a potential self-treatment function, inhibit muscle atrophy, hair loss and skeletal softening, not only slow down aging and degeneration, but also prevent and treat various respiratory diseases.

Five, the regulation of visceral function

The main function of Tai Ji Chuan exercise is to regulate and control the functions of zang-fu organs. According to the conclusion of modern medical research, "because the internal organs of human body are managed by autonomic nervous system, and autonomic nerve is composed of sympathetic nerve and parasympathetic nerve, many diseases in human body are caused by dysfunction of autonomic nerve. For example, if you can always make slow, gentle, smooth and natural movements, your limbs will interact with internal qi, adjust the autonomic nervous system together with the central nervous system, and maintain the functions of internal organs. " Consciously guiding the internal and external combined and interactive Tai Ji Chuan exercise can not only regulate the visceral function, but also nourish the bones and muscles, so that the heart rate is normal, the qi and blood are renewed, the gastrointestinal peristalsis is normal and rapid, the intake of camp guards is good, the mood is stable, the spirit is full and vigorous, and the life can be prolonged and naturally successful.