Yang-style Tai Ji Chuan has been passed down from generation to generation after nearly 200 years of development. Nowadays, Yang-style Tai Ji Chuan is popular in China and spread to Hongkong and overseas. Among Yang Chengfu's disciples, Fu Zhongwen was always around and got the biography of his teacher. 1944, founded by honorary professor Fu Zhongwen? Yongnian Taiji Chuanshe? And propose? Diligent and sincere? Social training. Fu Qingquan, the grandson of Fu Zhongwen, is proficient in boxing and is one of the representatives of the sixth generation of Yang Tai's biographies. According to the characteristics of Yang Tai Ji Chuan's routine, he compiled Yongnian Tai Ji Chuan, which is easy for ordinary people to learn. Let's take a look!

The first style? The birthday boy loosened his shoulders.

You can practice standing or sitting with your shoulders flat. When practicing, the whole body relaxes, the arms droop naturally, and the eyes look straight ahead. Breathe naturally. After inner peace, the left shoulder joint drives the arm, shoulders upward, shoulders forward, shoulders sink, and chest expands backward in turn. Repeat 20 times slowly and change your right shoulder.

Then change your left shoulder in the opposite direction, that is, shrug, expand your chest backwards, sink your shoulders, and hold your chest forward. Repeat 20 times and change your right shoulder.

When doing this, the arm naturally droops and only rotates through the shoulder joint. Be sure to move slowly, feel the process of shoulder joint rotation with your heart, such as reeling and peeling cocoons, and devote yourself wholeheartedly. When you feel pain, you must act in place to clear the blood vessels.

Long-term practice of this movement can prevent and treat shoulder diseases such as scapulohumeral periarthritis, arthritis and muscle strain. It helps to flexibly open joints and reduce trauma. At the same time, you can also exercise the neck, chest and other parts to avoid stiff neck and lung diseases. Tai Chi pays attention to a loose word, and loose shoulders are the most important.

The second kind? Gui Ling looks at the moon?

Stand naturally, with your center of gravity on the soles of your feet and your feet shoulder width apart. Inhale slowly, while shrugging back, neck down and head up, so that the muscles in the scapula and cervical spine can fully contract. When the lungs are saturated with inhalation, take a deep breath through your mouth, relax your whole body joints and kneel down.

What's the difference between this method and Yijinjing? The rooster sings? Similarly, the effect of increasing vital capacity is achieved by inhaling through the lungs. When practicing, shrug your shoulders backwards, relax your arms naturally, make a fist naturally, and your shoulders will drive your arms up slightly. In addition, in the process of slow inhalation, the heart should be used to fully feel the contraction of muscles and joints.

Repeated exercise three times a day can prevent and treat diseases around the shoulders and cervical vertebrae, promote oxygen to enter the lungs and accelerate blood circulation, which is especially effective for cold hands and feet. In addition, it can dredge the meridian points of the hand, the sun and the small intestine, and open the Du meridian from Baihui and Dazhui to Mingmen, which can relax the spirit and relieve the pressure.

The third kind? Have sex?

This exercise method is mainly aimed at the upper limbs, not limited to the venue, standing or sitting.

First, raise your arms forward, shoulder width and height, palms up. After adjusting breathing, both wrists are 360 at the same time. Turn inward and outward 20 times respectively.

Practice slowly, let your wrist rotate in place and relax your fingers. At the same time, when breathing, the tip of the tongue touches the palate, and abdominal breathing is used to slow down the breathing frequency and achieve no distractions.

The hand is the place where the meridians of the whole body are concentrated, which brings together the six acupoints of the human body. The practice of this method can drive the fingers, palms and arms to carry out aerobic breathing through the wrist, and exercise the muscles of the shoulders and back at the same time. It can greatly improve stroke patients with hemiplegia. It is also of great benefit to white-collar workers who often use computers.

The fourth style? Hold your head high?

Stand naturally, relax and stretch your arms forward to shoulder height. While inhaling, open your arms, shoulders and chest. Exhale slowly when your arms are on the same plane as your body. Then palms up, arms up, and slowly inhale. At the same time, the heel stands slightly, so that the whole body muscles contract and the whole body bones stretch and pull. Inhale until the lungs are saturated, exhale deeply through the mouth, swing your arms down at the same time, relax your whole body joints, and bend your knees slightly and squat.

This method has the effect of medical traction. Repeating it three times a day can not only exercise the lumbar and cervical vertebrae, prevent and treat hyperosteogeny, but also achieve the effect of reducing abdomen and losing weight. Relaxation of the whole body can promote blood circulation, replenish brain supply, relieve mental stress and improve work efficiency.

In fact, this method is just like stretching, but it extends the specification on the basis of it. The most effective way to exercise comes from life and melts into it. As long as you accumulate every little action, you can achieve the effect of natural health preservation.

The fifth kind? Yuanyang playing in water?

The left leg lunges forward, and the right leg bends slightly and pushes back to the ground, concentrating the whole body gravity on the muscles of the left leg and thigh. At the same time, lift your arms up, shoulder height, palms inward, and make your arms ring forward. After adjusting breathing, the center of gravity moves backward, the arms sink shoulders and elbows, the palms draw circles downward, and slowly inhale until the palms are close to the waist.

Exhale slowly, move your center of gravity forward, palms inward and outward, and your arms are looped again. Repeat this for 20 times, then change your right leg and lunge forward, and repeat for 20 times.

In Yang's Taiji theory, the human body has three hearts, and the left and right thighs are the other two hearts except the left chest heart. As the saying goes, the old get old first? This method moves the center of gravity forward and backward by lunging, which makes the thigh muscles contract and relax with breathing, accelerates the blood circulation of lower limbs, strengthens the leg strength and delays aging.

The coordination of upper and lower limbs is also conducive to strengthening the coordination of the body. While holding your arms outside and exhaling slowly, it can help your body exert strength, breathe and exhale, and maintain your spirit.

The sixth kind? Goddess scattered flowers?

Stand naturally, relax and put your hands across your chest. Inhale slowly, turn your hands up and raise your arms above your head. When lifting, raise your head with your hands and stand your heels slightly upright. When inhaling until the lungs are saturated, exhale violently with your mouth and throw your arms down from the front of your body. Relax your joints and squat down your legs.

This method mainly stretches the waist, neck and cervical vertebrae, and the muscles of the whole body can accelerate blood circulation, from tension to relaxation, and relieve stress. However, because this action is easy to cause short-term blood loss in the brain when squatting, the number of actions should not be too much, just three times a day.

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