Tai Ji Chuan's posture requirements for all parts of the body.
Exercise is inseparable from the activities of muscles, bones and joints, and the coordination of movements is unified by the central nervous system. Tai Ji Chuan's requirements for posture of various parts of the body are the external and internal requirements put forward by Tai Ji Chuan scholars in past dynasties based on practical experience and the wisdom of the masses. For beginners, the form should be emphasized before the meaning, and the correct posture should be strived for first, and the correct posture should be maintained everywhere in the coherent and complicated movements. Beginners should not simply pursue progress, but lay a solid foundation in basic skills, which is conducive to gradual improvement. Posture has been constantly tested and corrected, forming a dynamic stereotype in the overall action.
Tai Ji Chuan's posture requirements for all parts of the body: head.
Head: the head should be upright, the back should not be bent, and it should not be skewed from side to side. When rotating, it should stand upright naturally to prevent shaking its head. Facial muscles should be relaxed naturally, and don't make strange movements on purpose. The head should rotate with the main hand or foot, and the eyes should look forward when setting. Eyes should face forward instead of staring blankly. Eyes should consider up, down, left and right. Lips should be lightly closed, teeth should be lightly closed, and the tip of the tongue should touch the upper jaw lightly. Always breathe through your nose, breathe naturally, and breathe in harmony with your movements. Breathe continuously and let nature take its course. The lower jaw should be slightly retracted, and it should not be lifted forward or retracted too much. Listen to the back, look around, be calm, and have a natural and sensitive hearing. .
Top: Virtual collar top strength is particularly emphasized in Tai Ji Chuan. The requirement of jacking force is to gently lift Baihui point on the top of the head, as if there is a rope hanging on the top of the head, and as if there is a bowl full of water on the top of the head, which can't swing. Baihui point and Yin Hui point should keep vertical posture. Not too hard, not too hard. Pick it up for nothing. If there is, don't push it up hard.
Item: The neck should be straight, loose and vertical, and the left and right rotation can be natural and flexible. Whether the neck can be relaxed has a lot to do with whether the virtual collar jacking force can be lifted properly. If the jacking force is too high, the neck will harden; If you don't get the top strength, your neck will collapse. When you practice, where your eyes turn, your neck turns.
Tai Ji Chuan's posture requirements for all parts of the body: trunk.
Chest. Tai Ji Chuan uses abdominal deep breathing, so the chest should contain the chest to strengthen the breathing depth, and not increase the breathing frequency, so as to reduce the phenomenon of wheezing during exercise. Holding the chest means that the chest should feel relaxed, which is conducive to doing abdominal deep breathing exercises. When you practice to a certain extent, you should hold hands and hold your body with both hands, and follow the trend. At this time, the pectoral muscle not only plays the role of stretching, but also plays the role of arc rotation up and down, left and right, which is of great significance to fitness and martial arts. Hold the chest with both hands, the chest is slightly contained, and the collarbones are loose and heavy. During exercise, the left and right pectoral muscles alternately change the virtual reality and rotate in an arc, which can correctly and effectively play the role of "connecting the two arms" and change the virtual reality. The finer and more precise the movements, the better the effect of keeping fit. The virtual leg of the lower limb should be "sucked" to make it symmetrical up and down.
Back: "chest-containing" and "back-pulling" are connected. Pulling back means that when the chest is slightly covered, the back muscles relax and sink, while the third spinous process of the cervical spine in the middle of the shoulder bulges up and pulls up slightly, so it cannot be simply pulled back. this
Sample, back muscles have a certain tension and elasticity. Because the back is connected with the shoulder and arm, the "force comes from the back" mentioned in Tai Chi Chuan is actually the joint action of the muscles of the shoulder and back, not some muscles acting alone. The posture of chest and back traction should be natural, and the relaxation of chest and back muscles should not be forced deliberately.
Abdomen: Tai Ji Chuan's abdominal deep breathing exercises and careful training of chest and back pulling are very effective in preventing and treating various chronic diseases of internal organs and functions. Emptying the abdomen is realized by deep breathing in the abdomen, which helps to lubricate the inner intestine, enhance the toughness and elasticity of abdominal muscles and make the diaphragm move. The abdomen is loose at the front and tight at the back, which takes a long time to practice. The abdomen is gradually rich and full, full of toughness and elasticity, which can enhance resistance. Pay attention to relaxing abdominal muscles when you are a beginner, and then do abdominal breathing to enrich your lower abdomen.
Waist: The waist is the key to turning up and down, which plays a major role in the change of whole body movements, the stability of adjusting the center of gravity and the efforts to reach all parts of the limbs. Tai Ji Chuan's requirements for waist are loose, heavy and straight. It is necessary to relax the sinking and let the abdomen sink fully, so that the upper body is not buoyant, the lower limbs are stable and powerful, and the rotation is flexible. In order to prevent the waist from being wrongly trained to be concave or convex, it is required that the waist be straight. Straightening the waist can also relax the abdominal muscles, which is conducive to taking a deep breath when practicing boxing. Tai Ji Chuan pays attention to posture, so the excess and deficiency are always at the waist, followed by the chest. When the waist moves, the left and right waist gaps are alternately drawn to distinguish the excess and deficiency. The lumbar gap tube has two legs, the lumbar gap is real, and so is the calf: the lumbar gap is virtual, and so is the calf. However, it is still necessary to implement the principle of "real and virtual, virtual and real"
The principle of "reality" makes reality free from evil and heavy, while virtual reality is not unintentional and floating.
Hip: The physiological structure of the hip is slightly protruding outward, but if it is too prominent in practice, it will lead to hunchback, so the Tai Ji Chuan family put forward the requirement of "closing the hip". Practitioners should pay attention not to lift * * *, but to put it in. The main function of "closing buttocks" is to cooperate with the abdomen and crotch raised due to yin deficiency, which can enrich the abdomen. Strengthening the breathing movement of diaphragm can make abdominal muscles, large intestine, urinary system and kidney get better and regular exercise, and also help to improve the toughness and elasticity of abdominal muscles. Secondly, after "closing the buttocks", the buttocks are easy to keep upright, and it is not easy to twist the buttocks like a protruding buttocks. On the basis of other requirements, we must do a good job of hip retraction, especially in the case of correct hip relaxation and knee flexion.
Tai Ji Chuan's posture requirements for all parts of the body are three: upper limbs.
Shoulder: Shoulder joint is an extremely important joint of upper limb because of its wide range of activities. First, ask the shoulder joint to relax. When practicing, whether you are holding hands or holding your body, you will follow the trend. Relaxation of joints is under the guidance of bow consciousness. After a long period of exercise, you can gradually become skilled, and the shoulder joint will naturally relax gradually. The heavy shoulder elbow has become one of Tai Ji Chuan's important laws. At the beginning of training, we should consider the relaxation of the whole body and shoulder joints. After practicing boxing for a long time, you should understand the transformation between reality and reality. Think calmly, so that your inner strength will change from softness to quietness, your arms will be extremely light and flexible, and you will be extremely soft and heavy.
Elbow joint: when practicing, the elbow joint should always be slightly flexed and the strength is drooping. If the elbow tip is raised, it is lifting force, contrary to the requirement. If the elbow protrudes outward away from the body, it is an exercise away from the body, which not only hinders the sinking of shoulders, but also affects the sinking of qi. At the same time, because the ribs are exposed too much, it is also unfavorable in attack and defense. Elbows naturally protect ribs. The relationship between elbow and rib, the term of Tai Chi Chuan is "elbow does not stick to rib, elbow does not leave rib, 0.
Wrist: Wrist joint is the most flexible joint in the whole body, with great rotation. For the wrist, the most important thing to pay attention to is "sitting on the wrist." In the process of arm stretching, lifting and twisting, the wrist should not be strong and weak, but flexible and elastic. But when the wrist collapses or pushes forward during the operation, you should still sit on your wrist. When reaching the set shape, the wrist should calm down and collapse with the posture, with a sense of orientation. .
The hand is the most dexterous and the technique changes the most. Tai Ji Chuan's hand types are divided into palm, fist and hook, and palm is the main routine. Tai Ji Chuan's palm technique is characterized by loose fingers. When the palm is pressed out, it should not be too high in the knee, which is easy to lose the center of gravity. Your arms should be bent and stand anywhere to keep you motivated.
Tai Ji Chuan's clenched fist form is the same as that of other kinds of fists, but it comes from soft hands, so the clenched fist should not be too tight. However, no matter whether you hold it loosely or tightly, you must have the idea of reuniting its momentum, so that you will not be separated and fight. When Tai Ji Chuan punches forward, the middle plane collar of the second section of the little finger root joint.
Strength is based on the ability to concentrate on boxing.
Hook: Hook is a form in which five fingers are pinched together and the fingers droop. Under normal circumstances, it changes from palm to hook. The hook of Taiji Chuan is often completed in the turning point of the situation, and the five fingers are folded and drooped. Hooking is one of the ways to practice the strength of wrists, ribs and fingers.
Tai Ji Chuan's posture requirements for all parts of the body are four: lower limbs.
Hip: The hip will be in the position of * * *, and the virtual collar strength of Baihui point on the top of the head should echo the Yin point up and down. This is an exercise method to keep the posture straight and keep a line up and down. The crotch should be round and empty, and you can't clamp the pointed crotch like a herringbone. The knees are slightly buckled inward, and the crotch can naturally be rounded.
Hip: The three joints of the lower limbs are hip, knee and ankle. First, the hip joint is required to relax. After the hip joint is relaxed, the movements of waist and legs will be more flexible and coordinated. Loosening the hip under the round hip can enlarge the joint space on the pubic symphysis and ischial tubercle, thus expanding the range of motion, making the arc motion of the leg flexible, making the internal strength rise to the waist ridge, and playing the role of opening the hip.
Knee: The leg supports the weight of the whole body activity, and the knee joint bears the greatest burden. So the knee joint must be strong and flexible. Tai Ji Chuan often bends his knees to make slow and even movements. When moving, he always takes turns to support his center of gravity with one foot. When the hip root is opened and rotated, the knee joint slowly steps out and the other foot rotates. Therefore, the burden of knee joint is much greater than that of practicing fast-moving boxing. Frequent rotation of hip and knee joints also enhances the flexibility of movement. Legs and arms are matched up and down in a consistent arc circle, instead of sitting straight out of the back, which is the key to realize the complete integration of the middle leg and the back of the finger, and is also the flexibility and elasticity of the hip joint and knee joint.
Foot 3: The foot is the foundation of gait and footwork, and its movements should be correct, flexible and stable. If the foundation is unstable and slightly deviated, gait and footwork will be chaotic. When stepping, one leg must sit firmly, bend your knees to relax your hips, stabilize your center of gravity, and then slowly step outward with the other leg in an arc.
Bones and joints: The 206 bones of the human body rely on the continuity of joints to bear the weight and carry out activities. Tai Ji Chuan asked to use consciousness to relax joints, lengthen ligaments, enhance their elasticity and flexibility, and make movements continuous. At the same time, we should also pay attention to the alignment of joints, which is a sign of weakness, that is, we should use the alignment of joints to make the spinal joints more flexible and stable, and better share the weight between bones, thus enhancing strength and endurance. Tai Ji Chuan's joint training is loose and tight. In addition, it is necessary to gradually relax all joints under the requirement of complete relaxation. When Tai Ji Chuan was exercising, he didn't move. Under the movement of the lumbar spine, he wants to drive the limbs to spiral up and down, winding and stretching left and right, and stretching the body and limbs from beginning to end. N when formulating the formula, he should also pay special attention to the arrangement of spinal joints to strengthen the load capacity. The joints of the whole body should not only be relaxed, but also blurred and aligned, so that it contains the meaning of prancing. In the whole routine, the joints are loose, tight and regular under the action of muscles and ligaments.