In addition, as a beginner, we must first lay a good foundation.

Tai Ji Chuan's requirements for postures of various parts of the body.

(1) head

When practicing Tai Ji Chuan, the head posture is very strict. The so-called "overhead suspension" and "virtual collar top"

Or "lifting the head" or "hanging the ceiling", all require the practitioner to push his head upwards to avoid stiff neck muscles, and so on.

Don't sway or shake at will. The movements of head and neck should follow the changes of body position and direction, as well as the rotation of trunk.

Coherence and coordination from top to bottom. The face should be natural, the chin should be inward, the mouth should be closed naturally, and the tongue should be rolled up to lick the upper jaw.

Promote saliva secretion. Eyes should follow the rotation of the body, looking at the hand in front (sometimes looking at the hand behind) or head-up.

In front of you, don't frown to persuade your eyes, and don't close your eyes or wander at will. When boxing, look natural, pay attention.

Will must be concentrated, otherwise it will affect the exercise effect.

(2) the trunk part

1. Chest and back:

Tai Ji Chuan pointed out that "holding the chest and pulling the back" or "hiding the chest and moving the shoulders" means

It is said that in the process of exercise, we should avoid holding out our chest, but we should not shrink too much and let nature take its course. "Chest and Back Stretching"

Are interrelated, the back muscles stretch as much as possible with the extension of the arms, and pay attention to the chest muscles.

Relax naturally, don't be nervous, so that the chest has the meaning of "containing" and the back has the form of "pulling".

Therefore, tension between ribs can also be avoided, and breathing is naturally regulated.

2. Lumbar vertebrae:

In daily life, the lumbar spine plays an important role in maintaining the correct posture when walking, standing, sitting and lying down.

In the process of practicing Tai Ji Chuan, the body needs to be straight, comfortable and impartial, and the waist plays an important role. get through

Some people say that "waist is the first priority", while others say that "if you put your mind on your waist, your abdomen will relax".

"The waist is the axis" and so on, all indicate that if the waist strength is interrupted or does not play the role of body rotation, it will not

Completeness is possible. When practicing, whether it is forward or backward, or rotation, all movements are gradually implemented from the air.

Therefore, the waist should be consciously checked downward to help the sinking of qi. Pay attention to the waist and abdomen can't force forward, so as not to

Affect the flexibility of conversion. This makes the waist sag downward, which can increase the strength of the legs and stabilize the lower plate.

The action is round and complete. With the essentials of relaxing the waist, the spine should stand up according to the physiological normal posture, no

You can bend backward, stand forward or skew left and right deliberately because of loose waist, causing unnecessary tension in chest ribs or abdominal muscles. through

Keeping the center of gravity above the waist can make the movement light and stable. Visible behind is indeed the first to practice Tai Ji Chuan.

Dominate.

3. Hips:

When practicing Tai Ji Chuan, it is required to "hang your hips" (or "close your hips"), which is to avoid protruding hips and hurting your body.

Natural form. Practice the motor, pay attention to the natural sagging of the hips, and don't twist left and right. Under the requirements of relaxing the waist and straightening the spine,

Hip muscles should consciously converge to maintain the integrity of the trunk. In short, the requirements for hip drop and head drop are the same and should be.

Adjust with consciousness, not control with force.

(3) Legs

In the process of practicing Tai Ji Chuan, the change of advance and retreat, the source of vigor and the stability of the whole body mainly lie in the legs.

Therefore, special attention should be paid to the movement of the body's center of gravity, the position of the feet and the degree of leg bending during exercise. Boxing practitioners often say:

"Rooted in the foot, originated from the leg, dominated by the waist and shaped by the finger", it can be seen that the posture of the leg is related to the quality.

Whether the whole body posture is correct.

Leg activities, first of all, require hip and knee relaxation, so as to ensure flexibility. The rise and fall of the foot

Lightweight and flexible; When moving forward, the heel touches the ground first, when moving backward, the sole touches the ground first, and then slowly and steadily.

Beginners often feel that they only care about their hands and don't care about their feet. Most people only pay attention to the movements of their upper limbs and ignore them.

The movements of legs and feet affect the learning of the whole boxing frame. We should fully understand the movements of legs and feet in posture change.

Seriously study the importance of various footwork. You must pay attention to the actual situation of leg movements when practicing posture, except

In addition to "lifting", "closing" and "crossing your hands", avoid the weight falling on your legs at the same time. So-called leg movements

Virtual reality is that the weight is real in the right leg and virtual in the left leg; If the weight is on the left leg, the left leg is solid and the right leg is empty. But,

In order to keep the balance of the body, the virtual foot also acts as a fulcrum (such as the front foot of the "virtual step" and the back foot of the lunge)

Feet). In a word, we should distinguish between reality and reality, not absoluteness. This forward-backward conversion is not only flexible and stable, but also

And can make the two legs alternately bear weight and rest, reducing muscle tension and fatigue. When doing lunges, bend your legs with one leg.

Hold the weight, gently lift the other leg straight (not stiff), the heel naturally falls, and then the whole foot slowly becomes faithful.

Bow your legs forward, so that you can advance and retreat naturally and stride properly. When you do this, your feet should land first. Kick your own feet and move your own feet separately.

Work should be slow rather than fast (except for individual movements), and the body should be balanced and stable. Swing feet ("swinging lotus feet")

It's still the action of patting your feet. Don't be nervous. It depends on your personal skills. You can do without patting your feet.

(4) arm

In Tai Ji Chuan's terminology, "sinking shoulders and hanging elbows" means that the joints of these two parts should be relaxed. Shoulder and elbow clearance

Nodes are related. You can sink your shoulders and hang your elbows. Always pay attention to the looseness and sinking of shoulder joint when exercising, consciously

Extend outward.

Tai Chi Chuan requires the palm to be slightly reserved, but not too soft.

Melt and float; When pushing the palm forward, you should not only pay attention to sinking your shoulders and hanging your elbows, but also slightly collapse your wrists, but don't

But it bends too much. The flexion and extension of the technique should be relaxed and flexible. The palm of your hand should be natural and your fingers should be stretched (slightly flexed)

. You should hold the sound source loosely, not too hard.

The movements of hands and shoulders are complete and consistent. If your hands are stretched forward too much, your arms will be easily stretched out and out of reach.

The requirement of "sinking shoulders and hanging elbows"; Too heavy shoulders and elbows, ignoring the forward extension of the hand, are easy to make the arm pass through.

Bend and bend. In short, when moving, the arm should always keep a certain arc, and don't suddenly push the palm.

Break strength, achieve both rhythm and continuity, light but not floating, heavy but not stiff, flexible and natural.