How to be relaxed, calm and natural when practicing boxing? What is the highest state of relaxation in Tai Ji Chuan? For a long time, these problems have been puzzling Tai Ji Chuan fans. Some fans lamented: After practicing boxing all my life, I still don't understand what Tai Ji Chuan wants. Loose? . And many Tai Ji Chuan fans are constantly writing articles about Tai Ji Chuan's relaxation. But some articles are either obscure or irrelevant. In view of this common problem among Tai Ji Chuan fans, our famous teachers' lecture hall specially invites famous teachers from various schools in Tai Ji Chuan to explain this problem from the simple to the deep, hoping that Tai Ji Chuan fans can benefit from it. Practice Tai Ji Chuan to relax. The relaxation here is not only the mental relaxation, but also the relaxation of the whole body muscles. Only by relaxing, the meridians can be unblocked, and qi and blood can fill the limbs smoothly, thus achieving the purpose of increasing strength and strengthening the body. Therefore, it is very important to practice Tai Ji Chuan and relax. . -Beginners of Tai Chi Kung Fu "The Legend of Tai Chi" must first master routine movements, so as to stand upright and pose correctly. Wait until you are proficient in your movements, and then concentrate on relaxing. At this time, when you hit Tai Ji Chuan, you should think about the abdomen and let the abdomen drive the limbs to move. Every time you arrive at a formula, you should sink your shoulders and elbows once, adjust your breath, and return the internal qi to Dantian. This is a kind of relaxation. Then, continue to do the next formula. Each prescription should be opened and closed in this way, so that qi and blood start from the abdomen, reach the four ends and return to the abdomen. The shape of the action must have a loose process of shoulders and elbows sinking. In fact, this is to practice Tai Ji Chuan as a walking Gong Zhuang. Only by practicing slowly can you work hard. When opening, try to open as much as possible, let the limbs relax, and the internal qi reaches four ends; Take it all back when you collect it, so that it will sink into the sky. In this way, the beginning and the end should be clear and not ambiguous. According to this practice, even beginners will not be nervous and stiff. In the advanced stage, the loose opening and closing of facial movements has become a habit, and it is necessary to relax the mentality. . -Taiji Gong Speaking of relaxation in Tai Ji Chuan, we often have a misunderstanding that the purpose of practicing Tai Ji Chuan is to relax. In fact, relaxation is just a training method and means of Tai Ji Chuan. . -There are two reasons why you can't relax when practicing Tai Ji Chuan: first, you don't relax mentally, and second, you don't relax physically. Being unable to relax is generally easier to understand, that is, being nervous. Beginners in Tai Ji Chuan are easily nervous. When you are nervous, your movements will become stiff. Therefore, to practice Tai Ji Chuan, we must first relax and let nature take its course, so as to relax. Most people don't understand the physical relaxation required when practicing Tai Ji Chuan, thinking that they will relax without exertion. Relaxation is considered to be soft and relaxed. This does not meet the requirements of Tai Ji Chuan. In fact, physical relaxation is only a means, not an end. Tai Ji Chuan's relaxation requirement for limbs is the elongation of bones, muscles, joints and ligaments. Therefore, Yang-style Tai Ji Chuan requires generous movements, fully stretching the muscles, ligaments and joints of all parts. When the human body stretches, the limbs can be relaxed, which is beneficial to blood circulation and can make blood flow smoothly. To relax, you should not only have the teacher's guidance, but also practice and ponder carefully by yourself. Practicing Tai Ji Chuan is neither hard nor soft. All parts of the human body are scattered. Through relaxation, all parts of the limbs become one, and the strength runs from the feet to the legs and from the waist to the fingers. The health care function of exercise is to promote blood circulation and metabolism, which is also true in Tai Ji Chuan. In a relaxed state, qi and blood will be unimpeded and full of four ends, and long-term exercise will increase muscle strength and skills. In addition, through practicing boxing, you will also know something about yourself, feel the smoothness of qi and blood, and master the balance of your body. The most important thing is that beginners in Tai Ji Chuan should first practice according to the rules and don't want to relax. Follow the rules, make the movements standard, and then seek mental relaxation. Only when you are skilled in the movements can you naturally meet the requirements of relaxation and achieve the virtual spirit required by Taiji Zhuan, including holding your chest out, pulling your back, sinking your abdomen and moving your whole body. What is relaxation? What is Tai Ji Chuan's relaxation standard? I think, as long as you can practice Tai Ji Chuan in posture, your limbs are supple, not stiff, and your whole body is very harmonious; In breathing, it can be smooth, not urgent, not panting; Can you not be nervous on your face? In action, nature is harmonious and not uneven. These aspects have been achieved, and Tai Ji Chuan's relaxation requirements have been met. Stiff, short, nervous and uneven are all manifestations of Tai Ji Chuan's inability to relax. How to relax? I think, first of all, we should calm down. Psychological factors are the most important. Li Yi's "Five-character Tactics" said: the mind is not distracted, and the heart is not specialized. To practice Tai Ji Chuan, you must calm down and have a fist in your heart to practice well; I thought to myself, I can't practice boxing well Secondly, the posture should be correct. Pay attention to posture when practicing Tai Ji Chuan. In fact, people also need posture when doing other activities. The traditional culture of China requires people to stand and sit. Wu Yuxiang's request for Tai Ji Chuan's posture is basically based on China's traditional moral requirements. For another example, writing brush characters requires a straight body, a straight heart, a straight paper, in order to write well. Tai Ji Chuan's posture is moderate and comfortable, and his spirit is leisurely. Therefore, to practice Tai Ji Chuan, we must be upright. As long as the middle is comfortable, the upper part is light and the mind is laid back, you can relax all over. Third, the boxing situation should be standardized. Whether practicing traditional Tai Ji Chuan routines or competition routines, we should standardize them. The so-called norm is that the action should meet the requirements of boxing. If the whole body can't follow each other and the inside and outside can't fit together, then this boxing action is definitely irregular. You can't relax if your movements are not standardized. When you start practicing Tai Ji Chuan, you should move slowly; The posture should be positive and not skewed; The range of motion is larger. The reason why the action should be slow, positive and big is to relax the muscles of the whole body; At the same time, you can also pull open the joint ligament to make the action round and natural, and the momentum is vigorous. Only by slowing down and increasing your posture can you take a deep breath and sink your breath. By doing so, we can meet the requirements of Tai Ji Chuan's relaxation and flexibility. According to my personal experience, relaxation is staged. At the beginning, it is difficult to relax, and the movements are stiff and intermittent, which is normal. When you are proficient in these movements, you can naturally relax. Internally, only by being calm can we take our time and relax naturally; Externally, the more skilled the movements, the more relaxed they can be. Practice makes perfect. Specific to the posture of practicing boxing, first of all, when practicing Tai Ji Chuan, the abdomen must be closed and relaxed. The so-called abdominal relaxation is natural. If the abdomen cannot relax, it will affect the relaxation of the whole body. Secondly, take a deep breath when practicing boxing, so as to be calm. If you feel chest tightness when practicing Tai Ji Chuan, you can take a deep breath to adjust it. If deep breathing can't solve it, stop practicing boxing and take a natural walk to adjust. The phenomenon of chest tightness is caused by irregular boxing, restless mood, uncoordinated breathing and boxing, and whole body tension. If you feel nervous in a certain part of your body (such as your legs), you can stop and pat it a few times to relieve the local tension, then find out the reason for the tension and make adjustments. Wu Tai Ji Chuan also has a relaxation method of separation of flesh and blood, which is the traditional method of Wu Tai Ji Chuan. Generally speaking, when we say slack, we mean that muscles and bones can't be slack. Relaxation requires muscle relaxation, and bones require joints to be pulled apart. The separation of flesh and blood means that the muscles of the chest and back flow from top to bottom like running water to Yongquan point at the foot when standing upright; At the same time, there is an upward consciousness in the bones. In this way, the bones bulge upward and the muscles relax downward, as if the flesh and blood were separated. Long-term practice will produce a sense of relaxation of separation of flesh and blood. After the muscles are relaxed and heavy, the limbs are very supple and the inside is very tight. This is the practice method of accumulating softness and strength. Therefore, when practicing Tai Ji Chuan, you are required to have a rising mind and a sinking spirit. In addition, if you want to relax further, you should learn more from the boxing experience and boxing theory of the older generation. Furthermore, there are similarities and differences between the relaxation of the pusher and the relaxation of the boxing rack. When practicing boxing, it is easy for me to relax. There is confrontation when pushing hands, and it is not easy to relax. At this time, as long as you can keep your head, you will be relaxed. How to do it? In my opinion, in addition to practicing boxing, we should also practice the method of unloading, that is, how to unload after the other party comes; How to replenish strength when attacking? This method can only be learned under the specific guidance of teachers. Generally speaking, when pushing hands, as long as both sides don't lose their minds, they are relaxed. Article 2: Relax the method of practicing Tai Ji Chuan, and relax Tai Chi Kung Fu and Tai Chi headlines; To learn Tai Chi, you must first learn to relax, and you can rarely learn Tai Chi skills without relaxation. It fully shows that relaxation is the premise and foundation of practicing Tai Ji Chuan, and it is also the inevitable trend and the highest requirement of practicing Tai Ji Chuan. This is a difficult point in Tai Ji Chuan's practice, and it is also an important aspect to measure the basic skills of Artest, Tai Ji Chuan and Fan Chuan. However, from the current situation, many exercisers have not clearly realized this and have not done enough. Some of them are stiff and red-faced. Some are nervous and stiff; Some people only know how to practice boxing, but they don't know what relaxation is and why to relax. Therefore, it is very necessary to study and discuss this problem for Tai Ji Chuan's training. Now, let's talk about my personal opinion, and ask my boxing friends to correct me. First, the meaning and function of relaxation. Relaxation means that you feel relaxed and happy during exercise, without any tension and pressure; All joints, organs, muscles and ligaments of limbs are relaxed and stretched. Pay special attention to the relaxation of shoulders, waist, hips and legs, and try to make people stand up with the natural support of bone cheese without any stiffness. The movements are light and soft, calm and comfortable, implicit and symmetrical, smooth and smooth; There is no hurry, no delay, no stagnation, but it cannot be weak or casual. Relaxation is Tai Ji Chuan's unique martial arts training means and methods, aiming at getting rid of rigidity, seeking softness and accumulating softness.