The first Tai Chi begins.
Action 1: Put your feet together and establish a positive posture. The arms are hanging at the sides of the body, palms inward, the head is naturally straight, the lips and teeth are slightly closed, the tip of the tongue touches the palate, and the eyes look straight.
Action 2: gather momentum, bend your knees and send your hips, relax and sink, lift your left foot to the left, slightly wider than your shoulders, swing your toes slightly outward, and grab the ground with your toes, the outer edge of your feet and your heels. Yongquan point should be empty, chest out, shoulders relaxed, elbows sunken, upright, head naturally upright, eyes straight.
Requirements: When stepping on the ground sideways, first move the center of gravity to the right leg, lift your left foot and start walking, with your toes touching the ground first and slowly stepping flat. Relax the whole body, sink into the abdomen, lower the spring, bend the knees loosely, and exhale when sinking.
At this time, the brain is empty, the mind is highly concentrated, and there is nothing in the heart, just like an endless scene.
Action 3: Take back the momentum, slowly raise your hands to shoulder level, palms down, shoulders relaxed, elbows sinking. As your hands rise, your body slowly descends, your knees are relaxed, your feet are steady, and your eyes are straight.
Requirements: When the hands are raised and the body is lowered, the muscles of the chest, back, ribs and abdomen should relax and sink to promote the sinking of the heart. Don't shrug your shoulders, your chest is full of gas. Breathe like this.
Action 4: Take back the momentum, continue to sink, relax and bend your knees, press your hands down to the front of your abdomen with your body, palm down, and keep your eyes looking straight.
Requirements: Two men should be punctual and upright, avoid bending over and protruding hips, and the crotch should be loose, empty and elastic. Squatting is like sitting on a stool. This exhalation.
The second type of diamond hammer
Action 1: Turn left slightly, shift the center of gravity to the right, wrap your hands in the left and right directions, reach the level above the left knee in an arc, palm outward, right hand to the chest midline, palm upward, and look at the left front.
Requirements: when twisting, combine the strength of crotch and waist with the strength of palm. Breathe like this.
Action 2: Take back the momentum, turn right 90 degrees, shift the center of gravity from the right leg to the left leg, swing the tip of the right foot outward, turn right with both hands left and right, and look ahead to the left. This exhalation.
Action 3: Take back the momentum, shift the center of gravity to the right leg, lift the left leg, buckle the crotch inside, bend your knees and loosen the crotch, sink and turn slightly to the right, press your hands on the ground and look at the left front.
Requirements: the left leg is raised, the body sinks, and the body fits up and down. Don't bend over and stick out your hips. Breathe like this.
Action 4: Take back the momentum, land on the inside of the right heel, shovel it to the left front, put your toes up, put your weight on your right leg, push your hands up to the right and look at the left front.
Requirements: when stepping forward, the posture should be correct, the left foot should step to the left, and the hands should be lifted to the right to form symmetry. This exhalation.
Action 5: Take back the momentum, shift the center of gravity from the right leg to the left leg, swing the left toe outward and flatten the body, move with the center of gravity, turn left 45 degrees, wrap your hands around, press forward under the arc, press your left hand to your chest, and palm down; Sink your right hand to the top of your right knee, palms outward, fingertips backward, and look forward.