Tai Chi Chuan? Four times? purpose
Persistence is the key to learning from Tai Ji Chuan. Beginners in Tai Ji Chuan should practice slowly, be familiar with boxing in practice, and master the essentials of Tai Ji Chuan in practice.
First, every turn will sink.
Turn left and sink your left buttock, turn right and sink your right buttock, and run through it. For example, if you touch your left hip with your right hip, turn left, sink your left hip, turn around while sinking, and hold it outside, this spiral force will come out.
Second, every sink will cause.
As long as it is heavy, there must be a long pair of pull-ups, up and down, back and forth, back and forth, looking around, your body will always be a ball, which is also supported from the inside out. So, if there is a sink, there is a collar. When you pick it up, you can find the front, back and left. Without a collar, it's no use looking left or right.
Tai Ji Chuan is born of Yin and Yang, and Tai Ji Chuan contains many symmetrical, unified and contradictory relationships. In practice, we should distinguish the relationship between them.
Third, everything will be lost.
When two legs change from reality to reality, one leg will rise and the other leg will fall. It is not the ups and downs of the feet, but the feeling of the crotch. How to find it is to level your hips.
For example, cloud hand, one leg is raised and the hip root of the other leg sinks. The purpose of this is to ensure that the height does not fluctuate, so that the crotch can be supported, otherwise it is easy to float between ups and downs. All ups and downs are about finding balance and stability between ups and downs.
Fourth, everything will be easy and heavy.
It means that when all the postures are almost in place, relax downward, the most obvious ones are shoulders and hips. As soon as the shoulders are loose and the tail is closed, I feel something filling my abdomen.
The change of yin and yang is the characteristic of Tai Ji Chuan. In practice, the change of yin and yang is applied to every movement. Yin and Yang implement a complete set of boxing methods, which can also adjust the balance of Yin and Yang in the body.
If the weight of the body is loose, it should be on the heel, not on the sole of the foot. This is true of any sport. The above four principles run through every movement. This is the practice of transition, and every movement has a transition.
Tai Ji Chuan's action essentials
1. Make necessary preparations before practicing boxing.
Generally speaking, it is advisable to practice boxing in the morning. It's best to clear the intestines, drink some drinks such as soybean milk and malt extract, or eat some biscuits, but don't be too full.
It is best to choose a quiet and sheltered environment, such as parks, rivers, Woods, etc., to maintain a good mental state. Then you can do some random preparatory activities combined with walking, then stand still for a moment, take a good breath, get rid of other thoughts and get ready to fight.
Tai Ji Chuan is an aerobic exercise. Although I don't feel tired when practicing, it still consumes my body and has the effect of losing weight.
2, the whole body coordination
Keep your body straight and natural, and avoid lifting your chest, abdomen, bending over, hunchback, hips and other phenomena; Always keep your abdomen firm and your chest wide, so that your lower body is stable and your upper body is flexible. The upper limbs are centered on the waist, and the waist is loose and vertical.
Look forward when moving, look forward with the rotation of the main hand, look forward through the index finger when stopping, stretch away, take care of it from top to bottom, left and right; The neck should rotate with the eyes, loose and vertical, but not stiff; Breathe naturally, naturally close your lips, miniaturize your chin, breathe through your nose, and gradually breathe through your abdomen.
Shoulders should be relaxed, elbows should be relaxed, wrists should be flexible and powerful, fingers should be stretched, and arms should be turned when exercising. Legs should be divorced from the actual situation, hip roots should be relaxed, knee joints should be slightly flexed all the time, and legs should be stepped out.
When practicing Tai Ji Chuan, the whole body should be consistent. In the process of practice, you should relax your mind and reach an infinite realm. Novices can get started quickly by doing the above.
First, change one side of the waist and abdomen, slightly close the hip root, and sit on one leg with the center of gravity firmly. The quadriceps femoris will exert force, and the buttocks will be flush with the foot root, so that the knee joint of the real leg will be stable and flexible. Squat down slightly, then slowly extend the other leg, and keep your knees straight.
Tiptoes lead the strength to run, and the steps should be light. As the center of gravity moves slowly, the feet alternately support the center of gravity to maintain the whole body balance.
When moving, turn your ankles and legs, put your toes, palms and heels on the ground, the Yongquan point at the foot center is empty, your strength sinks and takes root like a plant, so that the pile steps are stable and your legs are flexible. In addition, how to start, carry, turn and combine various postures? Internal and external integration? 、? In one go? .
Beginners can practice alone first (such as single practice? Cloud hand? ), so that the trunk and limbs movements in tune. At the same time, practice footwork to exercise lower limb strength and master the essentials of footwork. Then through the coherent practice of all movements, the footwork is coordinated with the trunk, limbs and techniques, and the whole body is gradually coordinated, and all parts are fully exercised.
3, the actual situation is clear, the center of gravity is stable.
The connection and change between actions should be clear and coherent, so as to remain invincible. Tai Chi Chuan Wen? Zhongzheng anshu? The center of gravity is always fixed. For example, every time you rotate, you should first stabilize your body and then lift your legs to change steps. Every time you move forward and backward, you should stop first and then slowly change your center of gravity.
4. When practicing boxing, be careful, not hard.
Tai Chi Chuan's every move must be from beginning to end? Meaning? Run under the command of. Like what? Rise? This simple action must also be guided gently by consciousness, with arms raised horizontally, shoulders sinking, relaxed sinking, knees bent, waist relaxed, and then squatted down, and elbows falling to drive hands to press down gently.
It can be said that apart from physical activity, the most important thing in Tai Ji Chuan is the nervous system? Consciousness gymnastics? Take exercise. This is of greater significance to those who practice boxing only for fitness.
? Is it not difficult? It means: first, you don't have to use clumsy force, and second, you use less energy. You can use 10% strength to complete the action, and never use 1 1% strength. The original intention is not to use force. In order to practice boxing correctly and relax physically and mentally, you should send it immediately when you need to use force.
Steps to learn Tai Ji Chuan well
First, do a solid job in basic skills.
In Tai Ji Chuan's kung fu, waist manipulation is one of his important basic skills. For beginners in Tai Ji Chuan who can't use their waist or still can't use their waist after practicing boxing for many years, we must persistently practice basic skills.
In the choice of basic skills of waist training, the author mainly studies and practices the following skills: bending, washing waist, twisting waist, swinging hips, shaking up and so on. And use the above skills as warm-up exercises for many years to hone and gradually increase waist strength.
In addition, according to our own situation, we also choose some highly technical and typical waist movements to practice, such as: cloud hand, wild horse splitting mane, Chen Taijichuan's vigorous movements and so on. You can learn to walk in a circle, an S-shape or a figure-8, walk in a small circle with your waist and walk in a big circle with your hands? Waist transportation? Skills, laid the foundation for practicing Tai Ji Chuan.
Second, based on Chiang Kai-shek
Tai Ji Chuan demanded that the boxing should be slow and even, and the form required that the boxing should be light on the top and steady on the bottom. Of course, the middle means the waist. Living is to have a flexible waist. And all this must be based on the above-mentioned body.
Only by keeping the upper body upright can the waist and buttocks be relaxed, so that the longitudinal axis is free from external forces and the flexible operation of the waist can be ensured. Therefore, when practicing boxing, you must follow the essentials of body posture, pay attention to the virtual collar and jacking strength, including chest pulling and back pulling, keep your head straight, your neck hanging, your shoulders sinking and your elbows hanging, so that your waist is always loose and hanging, without any trace? Extra burden? So as to play its role at any time? Dominate? Function.
Third, correctly grasp the degree of rotation.
In Tai Ji Chuan's boxing, the waist is the main rotation action except the 90 rotation of the foot? In addition to the above rotation, the rotation degree is usually 45? Inside, this is not only in line with the physiological motivation of the waist, but also in line with Tai Ji Chuan's basic essentials of paying attention to loose waist and internal movement.
In the rotation based on waist, what needs to be put forward is the momentum relationship between waist and hip, that is, turning waist can only swing hip with the upper and lower lines, and never twist hip. Hip and waist are on the same axis, and waist and tail are on the same axis. In addition, if the waist and hips are twisted, it is easy to cause muscle tension and even joint sprain.
Tai Ji Chuan's practice method
The first way to learn from Tai Ji Chuan is to conform to the nature and highlight the style.
Shunting is to put the whole set of boxing methods on the basis of the standard positioning of each move and the type of pinching frame, and each set will follow. Flow, continuous? Demand runs through.
What is the drill style in this period? Fast but not chaotic, slow but not scattered, light but not floating, heavy but not stiff? .
Match? Up and down, the whole family, with the waist as the axis, running through? This boxing theory realizes the coordination of hands, eyes, body and steps, and the full integration of spiritual strength and strength.
Through the practice in the following stage, the layman is combined with the internal qi, so that the internal qi does not move, the layman does not move, the internal pneumatic, and the layman follows the pneumatic.
During the drill, the internal qi is born from the heart, and the layman is born from the internal qi, so that the movements are like flowing clouds, continuous, dynamic and static opening and closing, ups and downs and rotations, all of which are natural.
The second way to learn Tai Chi is to use it clearly and change freely.
Through the above four stages of practice on the boxing frame, the whole set of boxing has reached a certain level, that is, the whole body can move when practicing boxing.
When you are quiet, everyone is quiet. When your thoughts arrive, your body, hands and feet also arrive. Internal gas injection, reaching the cutting edge, each stroke is just right.
In this period, after understanding the usage of each movement, we will start antagonistic training. First of all, we must cultivate Tai Chi pushers. When pushing hands, we should feed each other and tear each other apart, so that we can truly master what we have learned in boxing.
Then it is necessary to come up with some main usages to carry out individual training and improve your actual combat skills and attack level. In the end, you can make the best use of the situation, avoid reality and be empty, and then subdue the other party in time.
Method 3 of learning from Tai Ji Chuan: boxing positioning and long-term practice.
Through the above step-by-step training, I have systematically mastered the Tai Ji Chuan frame, and finally entered the stage of fixed boxing frame.
This period is to standardize what you have mastered in each training stage, and the standard movements of each posture form concepts in your mind.
In this way, the whole boxing frame can be completed without thinking according to the requirements of Taiji Chen Chuan.
Combining thought, breathing and action closely, after a period of practice, I basically mastered the internal and external requirements and action rules of Chen Tai Ji Chuan, and basically shaped the boxing frame.
At this time, you will be able to correct your movements. If there are any problems in the practice process, you can adjust your waist and legs according to the guiding principles of boxing theory: now or never, the body will be scattered, and your illness will be sought after by your waist and legs, which is a matter of course.
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