How to practice Tai Ji Chuan?

First, the head essentials

1. Keep your head straight, don't tilt your head back, lean left and right, and don't shake your head. Chen Xin said? You can't practice boxing without strength from beginning to end. Without strength, you have nothing to climb, and you have no spirit, so you must pick it up and think that this is the whole process. ? Pushing strength refers to gently lifting Baihui point, which can make the head stand upright naturally and drive the whole body.

2, the facial expression is solemn and peaceful, naturally relaxed, not nervous or energetic, don't stare or gnash your teeth when you are energetic.

3. Look straight, where is your intention? Look first, then walk with your hands, body and steps at the same time. Your eyes should follow the movements of the main hands and feet. Don't stare at one hand and one foot to dominate the overall situation, taking care of both sides.

4, the lips are lightly closed, the teeth should be lightly closed, and the tip of the tongue is slightly on the upper jaw, which can increase the body fluid in the mouth, moisten the throat and facilitate gastrointestinal digestion.

5. Breathe naturally through your nose. If you feel obstruction, you can take a little breath.

6. The mandible is slightly retracted. Listen behind your ears, your mind is empty, and you are not distracted.

Second, the essentials of upper limbs

1. Shoulder, shoulder loosening and elbow sinking are one of the important essentials of Chen style boxing. Relax your shoulders, that is, relax your shoulders with consciousness. Only when the shoulders can be loosened can you feel falling and sink naturally. Over time, your shoulder joint will turn around and let the strength of your back pass to your fingers. Shoulders should not only be loose, but also have a slight fit, which helps to contain the chest. When practicing boxing, your shoulders should be flush, and you can't shake your arms back and forth, so as not to destroy your upright posture. Relaxation of shoulders and elbows? Also be careful not to put your elbow near the ribs, which will hinder the flexibility of your shoulder joint. You should keep a punch gap under your arm.

2, elbows, elbows should always be slightly heavy, not straight. It is the second line of defense for the upper limbs. The elbow is heavy, but don't stick it to the ribs. When the action is fixed, the elbow tip should echo up and down with the knee joint to close the strength.

3, wrist, wrist is the most flexible in the whole body joints. The degree of rotation is large. When practicing boxing, the wrist should be loose and heavy. Is it required? Sitting on your wrist? When running, you should be both rigid and flexible, and don't lose your strength, don't you? Swing your wrist? (floating), the wrist is weak and easy to be picked, but the wrist should not be hard. If you are hard, you will stagnate. If you are stagnant, you will be stiff. If you feel invalid, you will be easily controlled by the other party.

4, palm, Chen Jiagou Tai Ji Chuan routine is mainly palm. The palm shape requires the five fingers to come together naturally and relax, and there is a slight gap between the thumb and forefinger. Palm is like a tile, so? Palm with walls? . Forward winding means that the little finger tightens the thumb, and reverse winding means that the big finger tightens the little finger and opens it. Fingertips should not be forced backward or bent forward too much, palms should be empty and fists should be loose.

5, boxing, four fingers together, palms curled, thumb bent into the middle of your fingers, don't hold your fist too tightly, when the fist reaches the finish line, it will suddenly be clenched and then released immediately.

6, hook, the five fingers are naturally folded, usually the curved palm becomes a hook, which plays the role of grasping.

Third, trunk essentials

1, chest and Chen Tai Chi Chuan adopts abdominal reverse breathing mode, and ups and downs, including chest and waist, are important points to ensure this mode, including chest, that is, shoulders are slightly retracted, not convex or concave, chest feels relaxed and breathes smoothly. The waist should fall vertically, and the folding and transportation of the chest and waist play a great role in Wushu, which is not fixed.

2, abdomen, abdomen should be loose and heavy, the lower abdomen is the land of abdomen, but also the source of gas storage. When practicing boxing, the abdomen opens and closes with the movement, breathing expands, and gradually the abdomen is full and complete. Like a ball full of gas. It is elastic, and after a long time, it will feel that there is an energy in the abdomen rotating at will.

3, waist, waist is the central axis of trunk rotation, which plays a leading role in boxing, and promotes the operation of strength by rotating waist and spine. What is the theory of boxing? Waist like an axle, gas like a wheel? The waist axis is required to be vertical, stable and round. Do not fall, crooked, soft and loose. To practice softness, you should live your waist, to practice strength, you should twist your waist, and to practice strength, you should kick your waist.

4, hips, hips should be closed when practicing boxing, say? Close your hips? Retracting the buttocks and lifting the anus can reunite the qi with the lower abdomen, keep the trunk upright, and never lift the buttocks. In martial arts, buttocks can be used to attack the opponent's waist, buttocks and other parts.

Fourth, the essentials of lower limbs

1, the crotch and perineum (between two stools) are called the crotch, and Chen Jiagou Tai Chi Chuan requires the crotch to be round and empty to avoid the crotch being pointed or pinched. If you want to have a round hip, you should first loosen the hip, gather the root of the hip, buckle your knees slightly inward, and lift up due to yin deficiency, so that the hip will rotate flexibly, the waist and hip will be loose and heavy, the hip will be slightly retracted, the hip will be self-sufficient, the sole of your foot will naturally exert its strength, and the pile step will be naturally stable.

2, hip lift, hip joint requires relaxation, hip lift to relax waist and legs will be flexible and coordinated. ? Abdominal groove? (Anterior abdomen and thigh root) should be concave and not straight? Herringbone? Hip joint affects the flexibility of hip joint and the sinking of internal qi, making it difficult for the stiff waist and legs of hip joint to follow.

3. The knees and legs of the lower limbs support the whole body weight, and the knee joint bears the largest amount. So the knee joint must be strong and flexible. When practicing boxing, the knee joint changes the virtual reality according to the back and forth movement of the waist and crotch. Under the condition of the same posture, the knee bends slightly inward and is close to the crotch. When sprinting, the knee joint of the bow leg (real leg) should not exceed the toe to avoid losing balance; The knee joint of the other leg (virtual leg) is slightly bent and cannot be straightened. Behind the knee? Is weizhong point soft? . It means strong, but not stiff.

4, feet, feet are the foundation, the unstable posture of the foundation will be chaotic, so the feet should be stable and flexible, the Yongquan point should be virtual, the toes should be slightly buckled when sprinting, and the feet should be divided into reality and reality when running. Only in this way can we walk steadily and lightly. When practicing, the heel is gently shoveled out to the ground, the toes are slightly upturned, and the feet are full of arcs when changing back and forth.

The above briefly introduces Tai Ji Chuan's cultivation rules and essentials. Beginners should ponder and comprehend carefully. As the saying goes, without rules, you can't make Fiona Fang. Practicing Tai Chi Kung Fu is a meticulous process of reshaping the human body. Only by following the rules can you make rules, and gradually you can do whatever you want. Moving is the law, nothing more than? .