1, starting (holding the ball). Hands naturally hang down at your sides and look forward. Slowly spread your hands at your sides and kneel down to inhale. Put your hands together slowly, and at the same time stand up slowly and exhale.
2. Lift the left and right legs horizontally (white crane with bright wings). Hands naturally hang down at your sides and look forward. Slowly spread your hands at your sides and kneel down to inhale. Slowly raise your hands to your sides at shoulder height, and slowly stand up and exhale. Repeat the above actions, but raise your hands horizontally to the right of your body.
3. The left and right legs are raised horizontally (the left and right wild horses are divided into manes). Hands naturally hang down at your sides and look forward. Slowly spread your hands at your sides and kneel down to inhale. Slowly raise your hands to your sides at shoulder height, and slowly stand up and exhale. Repeat the above actions, but raise your hands horizontally to the left.
4, lunge push palm (arm). Hands naturally hang down at your sides and look forward. Slowly spread your hands at your sides and kneel down to inhale. Raise your hands to your sides at shoulder height, and slowly stand up and exhale. Step forward with your right foot and lunge to the right. At the same time, push your right hand forward and hook your left hand back. Repeat the above actions in the opposite direction.
5, lunge push palm (arm guard boxing). Hands naturally hang down at your sides and look forward. Open your hands at your sides, and kneel down to inhale. Raise your hands to your sides at shoulder height and stand up and exhale. Take a step forward with your right foot and do a right lunge. At the same time, the right hand pushes the fist forward and the left hand hooks the fist backwards. Repeat the above actions in the opposite direction.
6. Close the ball (hold the ball). Hands naturally hang down at your sides and look forward. Slowly spread your hands at your sides and kneel down to inhale. Slowly close your hands in front of your lower abdomen, stand up slowly at the same time, and exhale.
The benefits of practicing Tai Ji Chuan.
1. Practicing Tai Ji Chuan can promote interpersonal communication and enhance community cohesion. In the process of practicing Tai Ji Chuan, people need to cooperate and communicate with others, which will help to enhance mutual understanding and trust and promote the harmony and stability of the community. Practicing Tai Ji Chuan is not only a beneficial way of physical exercise, but also a way of cultural inheritance and philosophical thinking.
2. Practicing Tai Ji Chuan helps people to understand many important power points in their bodies, and on this basis, it helps to support them to carry out appropriate strength training, strength training and footwork training, which can greatly enhance a person's basic skills, and then improve a person's actual combat level.
3. Tai Ji Chuan also contains rich philosophical thoughts, such as the balance of Yin and Yang, combining rigidity with softness, and doing nothing, which also has great enlightenment to people's life and work. Practicing Tai Ji Chuan can not only strengthen the body, but also help people adjust their mentality and improve their spiritual cultivation. It is an excellent traditional cultural heritage and worth learning and inheriting.