Traditional, with high fitness and health preservation effect. This set of movements conforms to the law of scientific fitness and has a positive impact on the nerves, circulation, breathing, digestion, bones, joints and muscles of the human body. It can accelerate blood circulation and metabolism, improve self-immunity, and has a certain effect on delaying aging. When practicing, it is required to be calm, to lead the spirit with meaning, and to transport the body with qi. The following is what I have arranged for you:

1, infinite static pile diagram 1

Stand firm with your left foot and sideways with your right foot. Balance the center of gravity of your feet, with your feet shoulder width apart. Relax your head and squat down a little; Relax your face and squat down a little; Relax your neck and squat a little more; Relax your shoulders and squat down a little; Relax your chest and squat a little more; Relax your abdomen and squat a little more; Relax your hips and squat a little more; Relax your thighs and squat down a little; Relax your calves and squat down a little; Relax your feet and squat down a little. Stand the pile loosely for 2~3 minutes.

2. Tai Chi Figure 2

Squat down slowly, feet shoulder-width apart. Slowly push your feet up and your hands up. Arm loop. Relax your shoulders and spread your hands outward. Get down slowly. Hands down. Practice 18 times.

3. Add fuel to the fire Figure 3

Initial left or right half step. Push back, push your hands forward and turn into lunges. Push forward, sit back half a step, and turn your hands back to your side. Practice the left and right forms 18 times each.

4. Left cloud hand and right cloud hand Figure 4

Stand with your left hand in a circle. Hold the right hand when the waist and hips turn left. When the waist and buttocks turn right, hold the circle with your left hand. Practice the left and right forms 18 times each.

5, easy to cut steel Figure 5

Stand up straight with your feet shoulder width apart, swing your arms back and forth in the same direction, push back instead of forward, lift your heels off the ground, and hold the ground with your toes. Practice 36 times.

6, fooling around Figure 6

The first left half of the horse stance just looks, with the right hand holding the ball up and the left hand holding the ball down. Roll the ball with the center of gravity slightly forward. Sit still and hold out your left hand. Turn right half-step, with the ball up in your left hand and down in your right hand. Roll the ball with the center of gravity slightly forward. Sit still and hold out your right hand. Left style. Practice the correct style 18 times each.

7. Hand-shoulder fit Figure 7

The right hand is from the upper left to the shoulder scapula, and the left hand is from the right to the armpit scapula. Pat the left hand to the right upper shoulder and the right hand to the left lower armpit and the back scapula. Turn left and right 18 times.

8. Chuanzi Gong Zhuang Figure 8

Seven-point center of gravity and squat. At three o'clock, the center of gravity is on the front foot and the foot is on the ground. Playing with both hands is like holding a lute. Left hand and right hand, stand the pile loosely with a still body for 2~3 minutes.

9, bow and shoot the tiger Figure 9

Initial lunge on the right side with your hands crossed on your chest. Squat slightly, clench your fist with your left hand and bend your elbow with your right hand to relax. Turn to the left lunge and squat slightly. At the same time, let go of your fist with your right hand and your elbow with your left hand. Practice the left and right forms 18 times each.

10, fist, waist and eye diagram 10

Stand naturally, feet apart, shoulder width apart. Make a fist with both hands, and gently stick the back of the fist on the left and right waist eyes. The body shakes slightly up and down, so that the back of the fist naturally rubs the waist and eyes. Practice 36 times.

1 1, wild horse mane map 1 1

The initial right half horse stance just looks, with the left hand holding the ball up and the right hand holding the ball down. Left pedal, right leg bow, right hand to the upper right, left hand to the lower left. Turn left half-step, with the ball up in your right hand and down in your left hand. Push the right foot, bend the left leg, push the left hand outward to the upper left, and release the right hand to the lower right. Practice the left and right forms 18 times each.

12, lifting gravity map 12

In the initial form, the center of gravity is on the right solid foot, the center of gravity is on the left virtual foot, and the static body stands relaxed 1~2 minutes. The left foot squats from virtual to real, the sole of the foot sticks to the ground, and the left hand falls; Lift your right foot from solid to virtual, point your toes to the ground, and lift your right hand. Turn your right hand and make an imaginary step, and stand on the pile with a relaxed attitude 1 to 2 minutes. The right foot squats from virtual to real, the sole of the foot sticks to the ground, and the right hand falls; Lift your left foot from solid to virtual, point your toes to the ground, and lift your left hand upward. Practice the left and right forms 18 times each.

13, holding the ball on the table above 13.

Stand naturally, feet apart, shoulder width apart. Get down and hold the ball with both hands. Feet on the ground, hands holding the ball on the chest, palms up. Squat down again and turn your palms down. Squat to the right height, palms up and hold the ball. Practice 18 times.

14, open mind map 14

The initial right half horse stance just looks, with the left hand outside and the right hand inside. Cross your hands in front of your abdomen. Left pedal, right leg bow. Swing your hands to the left and right respectively. Turn left half-step, with your right hand outside and your left hand inside, and your hands crossed in front of your abdomen. Push your right foot to the ground, arch your left leg, and swing your hands to the left and right respectively. Practice the left and right forms 18 times each.

15, lion shaking his head 15

Stand with your hands on the left and right soft points and swing your waist to the lower right and upper left. Relax your neck and turn right. Turn to loose waist, turn to lower left and upper right. Relax your neck and turn left. Practice the left and right styles 12 times.

16, hungry tigers pounce on food map 16

Stand naturally with your feet shoulder-width apart. Bend over, bend your knees slightly, and throw your hands behind your hips; Get up, stretch your waist, cross your hands up on your chest, then separate them left and right, make a fist with your hands down, extend your fingers and squat down. Practice 12 times.

17, flying diagram of geese 17

Stand naturally with your feet shoulder-width apart. Get down. Lift your feet, raise your hands to shoulder height and palms down. Roll up your arms, palms up, and slowly close them over your head. Loosen your wrists, droop your fingers, bend your elbows with your hands, and relax your squat. Practice 18 times.

18, as shown in fig. 18.

Stand with your knees slightly bent. The center of gravity is between the feet. Hold out your hands and arms. Place your palms inward on your chest, such as gently holding a large balloon. Relax your shoulders and lower your elbows. When the inspiratory abdomen bulges outward, hold the circle with both hands and bulge outward at the same time; When exhaling, the abdomen is sunken inward, and the hands are also sunken inward. Practice 36 times.

There are three main points in practicing Tai Ji Chuan's body-keeping, namely, "the body should be loose, the qi should be solid, and the spirit should be calm".

What exactly is "body relaxation"? Body relaxation means that the muscles of the whole body are relaxed and the bones and muscles are slightly stronger, not with strength, but with intention; Strength is clumsy, and qi stagnation is stagnant. After relaxation, you can get rid of other thoughts and be calm, so your blood is smooth, your pulse is steady, and you can nourish your spirit.

What is "gas solid"? Qi-solidity means that qi should sink in the abdomen, but not float in the chest, so-called guilty conscience and solid abdomen. That's what Lao Tzu meant when he said, "Empty his heart and strengthen his belly." The abdomen is solid, naturally it is gas-solid, and gas-solid means that the body has a center of gravity. No matter how the hands and feet move, the center of gravity is always in the abdomen, and the movements are naturally used freely. From the perspective of health preservation, Chinese medicine believes that "healthy qi should be kept inside, and evil should not be done". Only when the essence in the body is sufficient can we resist the invasion of external evil. Qi is an important substance to promote blood flow, which should not only be adhered to, but also be filled.

So what is "Shen Ning"? Shenning is the combination of internal and external, and the unity of body and mind. The so-called combination of inside and outside refers to the coordination and relative balance of body movements, that is, up and down, left and right, up and down, back and forth, and the length of traction. Formally, it is necessary to act in unison from top to bottom and become a whole; From the point of mind and will, we should cultivate both inside and outside, and have a peaceful heart. The mind and spirit are restrained and cooperate with body movements. Tai Ji Chuan emphasized momentum, not posture, otherwise he could not practice boxing. The theory of "ancient naivety" in Neijing says: "Nothing is indifferent, and the true qi follows, and God hides inside and is ill." "Lift heaven and earth, grasp yin and yang, breathe * * * gas, keep god independently, and be muscular." Tai Ji Chuan's success in self-satisfaction, good condition and spiritual cohesion can promote blood circulation, remove blood stasis and increase skills, thus strengthening the body and achieving the purpose of getting rid of diseases and prolonging life.