On the basis of the traditional Yang-style Tai Ji Chuan, dance health-keeping movements are added, and according to the principle of from simple to complex, step by step, easy to learn and easy to remember, the complicated and repetitive movements are removed, and 24 styles are selected to simplify the Tai Ji Chuan.

Reserve potential

Feet upright, arms drooping, fingers slightly flexed, jaw slightly depressed, chin slightly retracted.

Put your tongue on the palate, look up, and relax.

the first group

First, the momentum.

Open your left foot with your arms, lift your knees and press your palms forward.

1 Stand upright naturally, open your feet shoulder-width, tiptoe forward, arms droop naturally, put your hands on the outside of your thighs, and look forward.

Slowly raise your arms forward, with your hands shoulder-high and palms down.

Keep your upper body upright, bend your knees and squat down, at the same time, press your palms down gently, your elbows droop opposite your knees, and your eyes look straight ahead.

Second, the left and right wild horses divide their manes

1, the left mustang is divided into manes.

Turn right slightly, close your feet, hold the ball, lunge up and break up.

(1) The upper body turns slightly to the right, and the center of gravity shifts to the right leg. At the same time, the right arm is flat on the chest and the palm is down. The left hand is placed under the right hand, the palm is up, the palm is opposite, and it is spherical. Immediately connect your left leg to the inside of your right foot, point your toes to the ground and look at your right hand.

(2) The body turns slightly to the left, the left foot steps forward to the left, the right heel pushes backward, and the right leg naturally straightens into a left lunge. At the same time, the upper body continues to turn left, and the left hand and right hand slowly separate from each other with the rotation. Head-up of left hand (palm inclined upward), elbow slightly bent, right hand resting on right hip, elbow slightly bent, palm down, fingertips forward, look at left hand.

2, the correct wild horse mane.

Sit still, put your feet behind you, take the ball, turn around and rush forward, and separate.

(1) The upper body slowly sits back, the center of gravity shifts to the right leg, and the left toe is upturned and slightly thrown outward (about 45 degrees to 60 degrees).

(2) Slowly stabilize the left palm, slowly bow the left leg forward, turn the body to the left, and move the center of gravity to the left leg again. At the same time, the left hand turns down, the left arm is folded on the chest, and the right hand is placed under the left hand. The palms are relatively spherical, the right foot immediately closes the inside of the left foot, and the toes touch the ground, looking at the left hand.

3, the left wild horse mane.

Sit still, put your feet behind you, take the ball, turn around and rush forward, and separate.

Third, white cranes have bright wings.

Turn right slightly, hold the ball in one step, then break up with a twist and a dumb step.

(1) The upper body rotates slightly to the left, with the palm of the left hand facing down, the left arm bent flat on the chest, the right hand drawing an arc to the left, the palm facing up, and the left hand holding a ball. Look at your left hand, move your right heel forward half a step, sit back with your upper body, and shift your weight to your right leg. First turn your upper body to the right, face the right front, and look at your right hand.

(2) The left foot moves forward slightly, and the toes point to the ground, forming a left imaginary step, while the upper body turns left slightly and faces forward. With the rotation, the hands are slowly separated to the upper right and the lower left. The right hand is raised and stopped at the right forehead, the palm is left behind, the left hand falls in front of the right hip, the palm is down, the fingertips are forward, and the eyes are forward.

the second group

Fourth, the left and right knees are awkward.

1, clean and jerk of left knee

Swing, swing, swing, swing, shrink your feet, bend your elbows, lunge, hold and push.

2. Right knee jerk

Sit back, swing your arms, close your feet, step up, bend your elbows, lunge, hug and push.

3, the left knee jerk

Sit back, swing your arms, close your feet, step up, bend your elbows, lunge, hug and push.

Five, hand waving pipa

Follow the steps, stretch your arms, sit still, hold hands, and take a virtual step hand in hand.

Six, turn the humerus left and right

1, right humerus varus

Turn right slightly, take the ball back from your hand and back, roll your arms and push your palm.

2. Left varus humerus

Turn left slightly, withdraw the ball from your hand and retreat, roll your arms and push your hands with imaginary steps.

3. Right humerus varus

Turn right slightly, take the ball back from your hand and back, roll your arms and push your palm.

4. Left varus humerus

Turn left slightly, withdraw the ball from your hand and retreat, roll your arms and push your hands with imaginary steps.

Third groups

Seven, left holding the sparrow's tail

Hands apart, feet together, hold the ball. Turn up, dash forward, swing your arms, and stroke backwards.

Turn around, put your hands under the bow, squeeze your wrists forward, break up, lunge and press forward.

Eight, the right to take the tail.

Sit back, buckle your feet, hold the ball, turn around, rush forward, swing your arms and stroke backwards.

Turn your wrist before rushing, break up before rushing, and sit down.

Fourth groups

Nine, single whip

Turn your arm, buckle your right foot, turn right, hook your hand, close your foot and turn up.

Bow and arrow push

Ten, cloud hand

Sit still, buckle your feet, loosen the hook and step forward, step forward, step forward.

Open the step cloud hand, open the step cloud hand and buckle the foot cloud hand.

Eleven, single whip

Twist hook, twist step, lunge push palm

Fifth groups

Twelve, high exploration horse

After holding the ball with a step, sit with a rolling arm and push the hand with a virtual step.

Thirteen, the right foot pedal

Put on your hands, break up, bow your legs, close your feet, hug your feet, and break up.

Fourteen, double-peak piercing

Bend your knees and step up and down, lunge and punch.

Sixth groups

15. Turn left pedal

Sit still, buckle your feet, turn around, break up, close your feet, hold your feet, break up.

Sixteen, the lower left potential independence

Put your feet together, hook your hands, squat, retreat, cross your palms, bend your legs, get up, and pick your palms independently.

Seventeen, the lower right potential independence

Landing hook, grinding feet, turning, squatting, retreating, stepping through the palm, hunching your legs, and getting up.

Independent cooking

Seventh groups

18. Shuttle around

1, right bus

Landing, holding the ball, turning, sprinting, pushing.

Step 2 shuttle to the left

Sit back, put your feet behind you, hold the ball, turn around, rush forward and push.

Nineteen, submarine needle

Follow-up handle with imaginary steps

Twenty, flashover arm

Hands up, lunge, push.

Eighth groups

Twenty-one, turn and move.

Sit back, buckle your feet, sit on your legs, make a fist, swing your fist, turn around and close your fist, and stop clapping.

Lunge boxing

22. It's closed.

Put on your hands, turn your palms, sit down, lunge and press again.

Twenty-three, cross your hands

Sit back, buckle your feet, lunge, break up, cross your hands, put your feet together and hug.

24. Turn off the momentum

Turn your hands over, put down your arms and restore them step by step.