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I. Introduction to Taiji 12 Movement

The twelve movements of Tai Chi are complete and smooth, and the movements are less difficult, so it is simple and easy to practice, and easy to develop and popularize. When practicing, it is required to be focused, gentle, even, coherent and round, showing a smooth and continuous style on the premise of relaxing the brain. Because the number of movements is small and the time is short, the whole set of punches can be repeated. In addition, you can adjust the amount of exercise by increasing or decreasing the content and frequency of exercise and increasing or decreasing the center of gravity.

Second, the action name

1. Stand up. 2. The white crane has bright wings. 3. Knees down. 4. Wave the pipa.

5. Wild horses divide their manes. 6. Right hand tail. 7. Left foot. 8. Turn the humerus backwards

9. Move the hammer 10. If the seal seems to be closed 1 1. Cross hands 12. Turn off the momentum.

Third, learning skills.

1. rise

When starting, we should follow the law of "light lifting and light falling, from point to surface". When the arms are lifted forward, the wrist is strong, which seems to affect the belt tied behind him. The pressing of the palms should be consistent with the squatting of the legs. The whole movement should be carried out on the premise of relaxing and standing up straight. Lift your arms forward and press your palms down, emphasizing the key of softness and uniformity.

2.bright-winged white crane

When "holding the ball", the center of gravity of the body should be translated smoothly. The front foot of the "virtual step" should touch the ground lightly, and the reality should be clear. The posture of "white crane with bright wings" should be stretched calmly. This action should be coherent, round, smooth and stretched. Emphasize that the right palm should not be too high.

Knee jump

Drive the arm with the waist, swing the two palms from side to side and retract the left foot at the same time, lightly step on the left foot, and the bow leg should be consistent with the front push palm. Emphasize that the rotation and forward push of the two palms should be round and coherent; Take the waist as the axis.

Waving pipa

The "last step" and "previous step" should be coherent, and the change of body center of gravity should be stable; The arms should be round and extended. The stretching range of the two palms should be timely.

5. Wild horses divide their manes

Emphasize that the two palms should be round and coherent, the upper step should be light, and the upper and lower steps should follow each other.

6. Right-handed sparrow tail

"A" forearm is different from "wild horse with mane". "Arm flat, palm inward"; The "wild horse with mane" has its forearm tilted and its palm tilted upward.

"paddling" emphasizes that the upper limb movement is driven by the upper body standing upright and turning left, and the center of gravity of the body should be translated backwards.

"Squeezing" emphasizes that the shoulders and elbows are relaxed, the forearm is slightly extended forward, and the left palm is attached to the inside of the right wrist.

When "pressing", it is emphasized that the trunk naturally stays upright, the waist is relaxed, and the buttocks sink.

During the whole movement, the center of gravity of the body should move smoothly, the upper body should rotate under the premise of integrity, and the movements of the arms should be loose and soft.

7. Left pedal

Hands apart, draw a circular route in front; Don't lean back when kicking.

8. Turn the humerus backwards

The left foot should land steadily; Push and take both hands at the same time.

Step 9 move the hammer

"Move" emphasizes that the left fist bypasses the front of the curve and then swings to the left. Move to the left and hit along the vertical circle.

"Stop" emphasizes the completion of upper limb movements while turning waist and stepping. The right palm front block runs along a flat circle route.

When "thumping", emphasize elbow sinking. The forward punch of the left fist should be carried out while the left leg is extended.

10. closed

The palms should be coordinated and coherent, and the upper body should be straight.

1 1. Cross hatching

The right foot should be buckled internally, and the abduction and adduction of the left foot should be coordinated and coherent; The palms should run along a vertical circular route.

12. gain momentum

Stretch your palms forward and press them down slowly and continuously. Stand with your palms down and press your legs straight. You are full of energy and breathe naturally.