Briefly describe the requirements of practicing Tai Ji Chuan for all parts of the body.
When practicing Tai Ji Chuan, we must master the correct posture, otherwise it will easily lead to joint injury, which will not only fail to achieve the fitness effect, but also hurt our vitality.
(1) Head and neck
Playing Tai Ji Chuan requires that the head be raised naturally. Some people used to call it lifting, suspended ceiling, suspended ceiling or suspended ceiling, overhead collar, overhead vertical, etc. Don't tilt your head and neck from side to side, lean forward and lean back, and don't stiffen your neck muscles. The movement of the head and neck should follow the rotation of the body along the longitudinal axis and be coordinated with the up-and-down rotation of the trunk.
Beginners only need to gently lift their heads, slightly retract their chins, straighten their heads, and gently lift their heads and necks.
Tai Ji Chuan's face should be relaxed naturally, his mouth should be closed or slightly open, his teeth should be clenched gently, his tongue should be pressed on the upper jaw, and he should breathe evenly. Eyes should follow the rotation of the body and look straight at the hand in front or look straight ahead.
(2) Chest and back
Focus on Tai Ji Chuan? Have a chest and a back? . ? Chest? That is, the chest is not stiff, the arms are slightly contained, and the chest muscles are relaxed. ? Dial back? That is, the back naturally stretches, the chest relaxes, the tension of intercostal muscles is reduced, breathing is natural and comfortable, and blood flows back to the heart.
(3) Abdomen
? Tiger chest and abdomen? Is the basic requirement of Tai Ji Chuan. ? Solid abdomen? Is to sink your stomach. Do it. Solid abdomen? First of all, we should pay attention to the relaxation of the abdomen and keep a long and even breath, such as the range of activities of the diaphragm.
Increase the change of intra-abdominal pressure and get abdominal organs? Massage? Improve blood circulation and promote nutrient absorption. Novices shouldn't pursue it? Solid abdomen? This feeling makes the abdominal muscles tense.
Tai Ji Chuan should be used for abdominal breathing. People who want to lose weight can practice Tai Ji Chuan. In just one week, they will find that their stomachs are getting smaller.
(4) Lumbar vertebrae
Waist plays an important role in Tai Ji Chuan sports. Was? Waist is the axle? ,? Watch your waist? ,? Lively waist? Statement. When playing Tai Ji Chuan, you should bend your back slightly, loosen your waist and hang your hips, and try to reduce your waist to meet the requirements of straight waist.
Is that what I said before? Lying on your back? With what? Fill your waist? . Correct waist posture can make the body in a straight and comfortable posture, relax abdominal muscles and provide good conditions for breathing.
When practicing, all the movements gradually implemented from virtual to virtual should pay attention to the conscious downward drooping of the waist, and the waist and abdomen should not lean forward or bend back, so as not to affect the flexible and free conversion of the movements. Hip flexion and knee flexion is an indispensable compensation action for the correct posture of the waist, which can stabilize the body and make the action rounded and complete.
(5) Hips and crotch
When playing Tai Ji Chuan, it is required to hang the hips and crotch, so as to avoid the hips twisting left and right or protruding backward during exercise and losing their natural drooping state.
Hip-dropping (hip convergence) requires the hip to relax the restraint, the tail of the spine to shrink forward slightly, keep the spine upright, relax the abdominal muscles and make breathing comfortable; At the same time, you can also slightly lower your center of gravity and maintain your balance.
Hanging crotch refers to internal lifting of anus or internal contraction of perineum, aiming at actively promoting upward reflux of inferior rectal vein and improving perineum function.
(6) Legs
Legs play a decisive role in the transformation of Tai Ji Chuan's movements and the stability and balance of his body. Leg activities require hip relaxation, knee bending, feet falling, stable center of gravity and light and steady movements. When practicing, the legs are required to advance and retreat clearly, and the weight cannot fall on the legs at the same time except for starting and retracting the legs.
The leg that bears all or most of the weight is real, and the other leg is empty. Virtual foot as a fulcrum, such as the front foot of virtual step and the back foot of lunge.
When stepping, one leg supports the weight and stabilizes the center of gravity, and the other leg slowly steps out, with the heel touching the ground first and then the whole foot touching the ground; When retreating, the sole of the foot touches the ground first, and then slowly and steadily; In the horizontal step, the lateral foot touches the toes first, and then the sole and heel touch the ground in turn. Follow-up and promotion are to put down your toes or feet first. Feet should rise and fall lightly and flexibly.
The advance and retreat of the legs need to lift the knees first, and then the heels. Only when the knees are relaxed can they be light. When it's time to bend your knees in footwork, bend to a certain extent. Whether one leg is independent or two feet are loaded, the knee joint should be slightly flexed from beginning to end.
Attention should be paid to the coordination of ankle joint in footwork conversion. For example, the toes are tilted, drooped, flexed, the left hand is slow and gentle, and the sole of the foot is generally used as the axis when rotating. For example, Tai Chi Chuan is simplified into a wild horse, with the right leg taking the sole of the foot as the axis and the heel moving backward, making the movement more flexible and comfortable.
In addition to paying attention to the leg posture, the correct footwork conversion does not necessarily depend on running the waist and hips, and the movements will be stiff and uncoordinated. So Tai Ji Chuan has? From foot to leg to waist, it must be complete, right? 、? Change steps with you? Statement. It shows that Tai Ji Chuan should pay attention to the correct transformation of footwork and waist and buttocks.
(7) arm
The most important thing to do a good arm posture is to sink your shoulders, hang your elbows and sit on your wrists, relax your shoulders, relax your chest and back, relax your upper limbs flexibly, and stabilize your lower limbs. The elbow joint must be slightly flexed, so that the shoulder joint can be relaxed, which is convenient for the flexion, extension and rotation of the arm and the transformation from virtual to real.
When the arm is stretched and bent, it can't be flat and straight, straight and straight. The rotation of the wrist and forearm should also be displayed.
The wrist should be loose. When standing or pushing the palm forward to the end, the wrist should be slightly folded, and the fingers of the palm should be slightly straightened, that is, sitting on the wrist or folding the wrist. When the arm bends backward, the palm of the finger will gradually become slightly bent.
Hand and shoulder movements should be complete and consistent. Don't stretch your hands too far forward, lest your arms be straight and you can't reach the requirement of sinking your shoulders and hanging your elbows. But don't sink your shoulders, your elbows are bent too much, which will affect your hand's forward extension and make your arms too bent.
When exercising, the arm should always keep a certain radian, and there should be no obvious pause in the push-pull of the palm, so as to be continuous, light but not floating, heavy but not stiff, flexible and natural.
General 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. So, Tai Ji Chuan is very particular about it? Listen. , that is, to accurately feel and judge each other's arrival, in order to respond. Don't get ahead before the other party starts. You can first use tricks to induce each other and test their authenticity. This term is called. Lead the way? . Once the other side starts, you should take the lead quickly. 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.
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