Introduction of wudang zhang sanfeng's Thirty-eight Tai Ji Chuan Spectrum
1, go.
The center of gravity sinks, the toes touch the ground, and the standing posture is standard, and the center of gravity gently moves to the left foot. Do it: relax your shoulders, sink your hips, including your chest and back, and relax your whole body. Put your hands together in front of your insides and sink, lift the ball to your chest, turn your wrist to knee level, and then lift the ball from knee to shoulder level to form a big circle.
Sink the shoulders, elbows and palms, put the palms on the top of your head together, turn your wrist to sink to the level of your intestine and navel, then put it away and sink to make a hook with shoulder level and shoulder width.
2, retrogressive collapse type
Hold the ball with your hands crossed, buckle your feet and take a step, with your hands rounded and your arms rounded. Turn around, step forward with your left foot at an oblique angle, palm of your left hand inward, palm of your right hand downward, and your arms are round.
3. Take a sparrow's tail
Sit back with your palms, buckle your feet, start from Qi Mei, keep your hips up, hold the ball, and move. Sink into the palm of your hand, push with your right foot, swing left and buckle right, swing right and buckle left, insert one, insert two to close your feet, change your palm for three supports, put your left palm out, turn your wrist and lift your knees, buckle your toes to push out, and stretch straight and retract.
The center of gravity sinks, steps up, and sends hands at a gallop. Swing your feet obliquely to the left, turn your hands back, turn around and lunge with your palms to the right rear oblique angle, sit with your feet through your palms, sink your feet and hold the ball, facing straight ahead.
4. Front single whip
The left palm is everted, the right hand is hooked through the left palm, the left hand supports the right elbow, the knees are lifted and kicked, the toes are extended straight back, the center of gravity sinks, the left foot steps out, and the palms are gradually separated inside and outside.
5. Put your hands up.
Sit back and buckle your feet, and the left palm is outward from the intestinal position, slightly lower than the shoulder to form a straight standing posture. Turn your wrist, swing your feet, put your palms together, elbows and knees together, palms facing straight ahead, hold your hands to the intestine to form a vertical circle, hook your shoulders horizontally, raise your knees and hands synchronously, and kick.
Hold the ball with your feet together, with your center of gravity sinking. Follow the ground with your feet, buckle your feet and turn the ball around. Your left foot points to the palm opposite, and your left foot steps out. Sink your palm in a standing position, and lift your left palm to your heart with your palms opposite.
6.bright-winged white crane
Hold the ball and close your feet, put on the palm step, lift right and press left, point your left foot forward, and support the garden with your arms.
7. Clean and jerk of left knee
Press the right palm down, lift the left palm, retract the left foot to a step, press the left palm down, the center of the right palm is level with the shoulder, the center of gravity sinks, the left foot moves away, and push the palm with your knees.
8. Right knee jerk
Sit down after following the steps, turn your palms in circles, with your left palm shoulder height, take back your right foot, step out with your center of gravity sinking, and push your right arm left and right.
9. Turn over the humerus
Sit back with your palm, turn your back and put your right palm under your left knee from the intestinal position, and hold down the left button foot. Sit with your hands in an intestinal posture, knees up, palms up. The center of gravity sinks, the right foot retreats, the left palm is closed to the intestine and inserted into the knee downward. The second is to buckle the foot, close the palms, and close the hands to the intestine, palms up, palms up and toes straight.
10, oblique flying
The center of gravity sinks, the left foot retreats to an oblique angle, turns and inserts the right palm downward, the foot is inserted step by step, the right foot retreats, turns and sends the right palm out of the heart, and the palm is upward.
1 1
The left palm is connected to the intestinal position and comes out from the armpit. The front of the left foot refers to a virtual step, and the palms face forward.
12, raising gesture
Stretch out your right palm, retract your left foot, retract your hands, put your hands in the ileum, hook your knees and kick. Hold the ball with your feet closed, the center of gravity sinks, your feet follow the ground, buckle your feet and turn around, turn the ball over and close your feet, palms facing each other. Center of gravity sinks, left foot takes off, standing position sinks, palms facing each other.
13, bright-winged white crane
Hold the ball and close your feet, put on the palm step, press left and right, and point your left foot forward.
14, clean and jerk of left knee
Sink your right palm, lift it with your left palm, take a step, press it with your left palm, lift it with your right palm, step, tuck your knees and push it.
15, subsea needle
Press the palm to close the foot, insert, insert for the foot, insert the steps.
16, flashback
Move your center of gravity forward, swing your feet left and right, turn right, and raise your fist.
17, move and slam in the previous step.
Join hands with the steps, sit back, turn around and close your feet, punch in the previous step, cross your fists with your shoulders and put them on your back.
18, blue finch tail
Sit behind the steps, put your hands on your chest and push the steps with your hands. The center of gravity sinks, the right foot moves forward, the left hand passes through the upper part of the right arm, and the right palm lifts the foot conveniently. Close your feet and send your hands, turn around with your hands and hold the ball in step. The center of gravity sinks and pushes the ball up. The palm of your hand sinks to your knees, swing left and buckle right, swing right and buckle left, and retract your left hand to the bowel position.
One is inserted in front of the knee, one is inserted at the foot, and the third is changed. Cross your wrists with your left palm, palms facing up, turn your wrists to lift your knees, turn your palms and kick your feet, close your feet and sink, put your hands in the bowel position, and send your palms up in a standing position.
Turn your wrists and swing your feet, wave your hands and step, send your hands back, turn around and lunge with your hands back, sit down with your hands behind your back, press your hands down, buckle your feet and hold the ball, and face straight ahead.
19, positive single whip
The left palm is everted, the right palm passes through the left palm, the knee is hooked and kicked, the foot sinks, the left foot moves away, the center of gravity moves forward, and the palms rotate inside and outside to separate.
20, cloud hand
Sit down after closing your feet, buckle your feet and press your palms to form a straight standing posture, with your left palm inward, your right palm down, and your left support sinking to the right. The center of gravity of a cloud shifts to the left foot, the right brace sinks to the left, the right foot is retracted, and the feet are parallel. Eryun's right hand turns to his right foot, with his left foot facing up, his left hand sinking and his left foot stepping out.
Third, the center of gravity of the left cloud moves to the left foot, the left brace sinks to the right, the right foot is adducted, the feet are parallel, and the face is facing straight ahead. Four right cloud hands, the center of gravity moves to the right foot, the left foot starts, the left brace sinks to the right, and the left foot steps out. Five left cloud hands, the center of gravity shifts to the left foot, the right hand holds the left, and the right foot presses back to keep the feet parallel. Six right cloud hands, click the left foot to sink and press the palm, turn around and get up with the ball, facing the oblique angle.
When you are in the clouds, please pay attention, starting from Qi Mei's hips. The center of gravity should not fluctuate up and down, but walk in a balanced and even way. Don't shake your shoulders from side to side, this is rowing with your belt hand instead of your hand. I hope everyone will gradually understand every little move.
2 1, positive single whip
The left palm is everted, the right palm comes out of the left palm, and the knees are hooked and kicked. Feet down, left foot outward, hands hooked, left palm inward, center of gravity forward, palms outward rotated apart, arms kept in a big circle, palms upward.
22. Gao Tan Ma
Turn wrist, palm up, foot down, left palm up, right palm down, right palm pushed out from left arm, left foot raised, toes parallel.
23. The lion kicked his right foot.
Wrist rotation, left foot back, left palm into the center of right palm, palm up. After turning the wrist, sit back, move your hands and feet into one step, palms down, palms up, palms shoulder-height, shoulders-width, palms up, palms together, knees up and kicks, fists inward.
24, the lion left pedal.
Hold the ball with your feet together, step on the ground with your palms together, move forward and split your palms, with your right palm up and your left palm down, and support the garden with your arms. Keep the left palm in the intestinal position, step across the palm, turn the wrist over and sink, press the palm up, and palm up. Fists are rolled in, knees are lifted and feet are kicked, palms are retracted.
25, turn around and bend your knees on the left floor.
Put your feet together, lift your left palm to your right shoulder, point your left foot to the back, buckle your feet and turn around, with the palm of your right hand up, the palm of your left hand down, your left foot outward, and push your hands with your knees folded.
26 years old, right knee spasm.
Sit down after following the steps, swing your feet and turn your waist, lift your right palm from your left shoulder, support it with your left palm, press it with your right foot, step out with your right foot and push it with your knees.
27. Khufu lamented in the previous step
Sit down after following the steps, swing your feet and turn your waist, bring your left palm to your right shoulder, hold your left palm on your right palm and press down. Step out with your left foot, hold your left palm in front of your knee and make a fist, grasp the fist in front of your knee with your right hand, and put your fist back forward.
28. Flashback
Sit with your feet buckled, stand up straight, take the belt in your hand, turn right to the left frame, and fist up.
29. Move and tap in the previous step.
Close your feet, left fist and right intestine, heart inward, feet everywhere. Swing your feet, turn your waist and lift your knees, and put your fist back forward. Put your left fist on your right shoulder, sink and step up, then put your left fist in your right fist, turn around and take back your left foot, with both fists facing up, step out with your left foot sinking, let your left fist go out from the intestine, and let your right fist rush out, with your wrists crossed and your fists facing up.
30. Small hands
Sit down after following the steps, turn the wrist to buckle the palm top, and the left palm is on the right elbow.
3 1, right kick
Knees on the ground, hands to the left intestine, feet together to hold the ball, step with hands split, left palm facing outward, right palm facing inward, right hand shoulder-length, left palm waist-length.
32, left-handed tiger style
Sit back, the right palm is retracted to the intestinal position, the left foot is retracted, the right palm is lifted, the left foot is outward, the right hand grasps the fist and slams it under the knee, the left palm is from the intestinal position to the ear position, and the fist is retracted inward.
33. Right-handed Tiger Style
Put your hands on your feet, buckle your feet and turn around, facing straight ahead, with your left fist in the intestinal position, your right hand chest high, your palm inward, your right hand in the intestinal position, your left fist raised, your left foot retracted, your left fist smashed in the previous step, and your right fist in the ear position.
34, freestanding
Sit back, swing your feet and legs, sink your center of gravity, cross your hands, put your right fist outward, lift your knees, straighten your toes, with the center of your left fist facing up and the center of your right fist facing forward.
35. Move and tap in the previous step
Center of gravity sinks, feet touch the ground, right fist is raised, fists and wrists are crossed, fists turn around, feet are closed, center of gravity sinks, left foot comes out, left fist comes out from intestine circle, right fist comes out, wrists are crossed, and fists are back up.
36, like a seal.
Sit down after closing your feet, buckle your feet and hold the ball to form a standing posture, hold the ball, turn the ball and swing your feet, turn your hands to your shoulders, and keep your palms shoulder-width.
37, cross shadow
Sit with your feet bent, hands crossed and palms down.
38. Embrace the tiger and return to the mountain
Squat down with the ball, fingers facing each other, lift to the chest fossa, retreat your right foot, and retract your left foot shoulder width. Hands down, sink into the lower abdomen, arms are round, hands are shoulder height apart, feet sink, sink into the abdomen.
Tai Ji Chuan's practice skills.
1, major in psychology
When practicing Tai Ji Chuan, you should concentrate on it. You must concentrate, and your thoughts should be poured into all parts of your body, even into your middle finger and belly. Do your thumbs and little fingers match well when boxing? Did you reach the middle finger when you put your palm? Pay attention to these.
A set of boxing takes about 15 minutes, 83 formulas and hundreds of moves. It is well arranged and coherent, so you must not think about it. Playing Tai Ji Chuan emphasizes the intention of concentration, and every action should be reflected in the boxing. If you think about it, something will go wrong and you won't be able to fight. Some people say that walking is the best way to exercise, but in fact, you can still think about things while walking, and it is difficult to be quiet. Practicing Tai Ji Chuan is the best static method, because it is dynamic and static.
2. Loose and soft
What is the biggest feature of Tai Ji Chuan's martial arts? The combination of chemistry and combat? . I'll try my best to melt it when the other party comes to me. Be tolerant, let the other side lose balance, and don't kill the enemy. Combine chemical and physical skills, especially the low rack passed by Chen Taiji, because the low rack has greater capacity. Chen fake stressed? Shunsui? . Teacher Chen Zhaoxu said: All four pieces should be relaxed, that is, shoulders and hips should be relaxed. The whole body can be relaxed, which is convenient to accommodate and melt.
3, light and heavy
Punch must be light and heavy, especially when the hand is up, the waist and crotch must be loose, that is, everything must be played, such as the golden rooster is independent, the right hand is raised, and the left crotch must be heavy, just like the tree must grow high and the roots must be deep. If you change your center of gravity again, you must walk down the arc with your crotch and hold the ground tightly with your five toes. Forward winding becomes reverse winding, and reverse winding becomes forward winding. Be sure to collapse your hands when you go through customs. When the palm collapses, the elbows should droop, the shoulders should be heavy, and the hips should be loose. When setting the formula, you must spiral down and sink while exhaling.
4.bacon
Bacon comes first in boxing, which is a famous saying of Chen Jiagou in boxing. The direction is wrong, five toes don't grasp the ground, the bottom is unstable, and the top is right or wrong. The modern movement principle pays attention to the angle of human body stability, that is, the feet are parallel and slightly outward. When punching vertically, don't stand in a straight line with your feet, ride back and forth in a straight line, and try not to leave the ground when you open your feet. Be sure to distinguish between lunges and lunges. Chen Taiji passes lunges and pedals the most. What is the bow pedal? It means that the legs and calves of the bow should be vertical, the knees should not kneel, the front legs are the support points, and the rear legs are the force points.
For example, in the right lunge, the force is transmitted from the inside of the left heel to the right hand through the back waist. The most important thing is the hind legs. You can't kneel on your knees, but your knees should be rolled inward, your legs should be propped up, your hips should be relaxed, and your feet should be buckled inward. You can't use force if you don't buckle. No, Tai Ji Chuan only emphasized the combination of rigidity and softness. Advance gently and retreat quickly. For example, roll your arms backwards, and you can't leave the ground when you retreat. It is difficult to exert your strength when you leave the ground. And the retrogression should be short and the progress should be soft, which is the so-called? Walk like a cat? . Boxing is not walking, it is useful to move your feet.
5. Rules
We should respect the boxing spectrum, carefully explore the boxing spectrum, so that our fists, big and small, and the forms of movements should be in place. You can't be sloppy. If the palm is alien, the little finger and thumb must be able to talk, and the tiger's mouth should be round. When wearing the palm, the force is at the fingertips, and when lifting the palm, the force is on the back of the hand. Different palm shapes have different uses, so pay attention to these when boxing.
6. Overall strength
Tai Ji Chuan's first characteristic is to emphasize the importance of practicing boxing? The whole family? , strength to all. The big and small movements are the same, which should be reflected in the fact that the brain directs the whole body in the abdomen. By stepping on the earth to absorb the rebound force, the internal force and external force of the human body are integrated. Hands together, hands and feet together, waist, legs and back should talk, and the whole body should be well coordinated. Pull a hair to drive the whole body, emphasizing that it will not move inside and outside, waist will not move, hands will not move, and it will be complete from the inside out to prevent the pendulum from floating.
7. Gong Dan
The key to all Tai Ji Chuan movements is the key role of Dantian. Boxing is all about family, and all actions should be based on dantian. Dantian exercise is also called pelvic exercise. So-called? Exercise machine? Ding Lu emphasizes abdominal movements below the navel.
This sport plays an important role in the healthy life of human beings in Tian Dan, whether it is speed or speed. As we know, people have the most pelvic organs, and most of the endocrine, digestive, excretory and reproductive systems are in the abdomen. The rotation of the abdomen is not only beneficial to the benign improvement of endocrine and digestive system, but also good exercise of sexual and reproductive functions.
8. Zhongzheng
Always keep your upper body upright. Together, it is necessary to achieve virtual collar strength, chin adduction, eyes level and head straight. Teacher Chen Zhaokui compared his chest and waist to an old coach on a chessboard, and he couldn't move. People call Chen Changxing, the master of Chen Taiji, Gong? Sir, memorial tablet? His boxing rules require that the chest, waist and trunk must be kept straight, and it is not allowed to lean left and right, lean forward and lean back, and shake left and right.
No matter when and in what state, Baihui point and Huiyin point should have a feeling of stretching up and down. In this way, your spine, cervical vertebrae, thoracic vertebrae and lumbar vertebrae will be less sick. At the same time, through the three-dimensional spiral force, it can be flexible, free to bend and stretch, and free to rotate.
9. Keep a balance
Boxing should emphasize three-dimensional balance, up and down, front and back, left and right should be balanced symmetrically. When you push your hand forward, your waist will support you back. If you go up, you will go down, if you go left, you will go right, and if you go forward, you will go back. This is called octahedral support.
10, spiral
The biggest feature of Chen taiji's biography is that he is entangled in silk and his limbs move backwards or forwards. What matters is the three-dimensional spiral of the chest and waist. When making a fist, you should sink your right hip, turn your left hip and turn your chest slightly to the left. When raising the fist, the left hip sinks, the right hip turns, and the chest and waist turn right.
The main characteristics of Tai Ji Chuan
Tai Ji Chuan has a unique style and distinctive features in attack and defense. It requires static braking, combining rigidity and softness, avoiding reality and being empty, leveraging strength, and advocating that everything should be carried out objectively, coexist with others, and be dull. ? He didn't move, but he moved first? ,? First come, first go? , introduce opponents, make it weightless failure, or disperse the other side's strength, take advantage of it, and fight back with all your strength. Tai Ji Chuan's principle of attack and defense is embodied in the training of pushing hands and routine movements, which can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in the training of attack and defense fighting.
Tai Ji Chuan's attack and defense methods all follow the principle of Yin and Yang. Inducing compound hair? For the main attack and defense process. In attack and defense, listen to perceive the strength and direction of the opponent's coming. Go with the flow and change its path? In the future, force will be induced first, and then force will be exerted.
Tai Ji Chuan's eight forces: flexion (for resolving or Qi Xin's concerted attack), sliding (for taking advantage of backward attraction), squeezing (footwall bending), pressing (footwall bending or anti-joint grip) and pulling (combining the opponent's strength with force or grip). Its characteristics:? Combine rigidity with softness, wait for action, be round and straight, overcome the big with small, and overcome the strong with weak? .
comprehensiveness
Tai Ji Chuan is a comprehensive systematic project and a comprehensive subject with the traditional cultural characteristics of the Han nationality. It involves the problems of man and society, man and nature, and the human body itself, including classical literature, physics, health preservation, medicine, martial arts, physiology, psychology, sports biomechanics, etc. , which embodies the world outlook, outlook on life, morality, outlook on life and competition of oriental literature.
adaptability
Tai Ji Chuan's movements are soft and slow, and the boxing style is not difficult to learn. Moreover, the height of posture and the amount of exercise can be different according to the individual's physique, which can meet the needs of different ages and constitutions. It is not a patent for the elderly and the weak. Whether it is theoretical research or personal practice, whether it is to improve one's technology and skills, or to prolong one's life and preserve one's health, one can participate in Tai Ji Chuan and gain one's own needs from it.
safe
Tai Ji Chuan's relaxed and supple movement features smooth movements without exertion, which can not only eliminate the original stiff strength of boxing practitioners, but also avoid the damage of muscles, joints, ligaments and other organs. It can not only change people's habit and instinct of exertion, but also avoid the possibility of chest tightness, tension and qi and blood obstruction caused by improper exertion and breathing.
Guess you like:
1. Brief introduction of Zhang Sanfeng original Tai Ji Chuan
2. Introduction of Zhang Sanfeng Tai Ji Chuan's internal strength
3. Zhang Sanfeng Tai Ji Chuan Liuyi.
4. Introduction of Sanfeng Taiji 13 Style
5. The gait structure of Zhang Sanfeng Tai Ji Chuan.
6. Zhang Sanfeng 24-style Tai Ji Chuan teaching