1, relax the body and relax the chest: stand up straight, hang your hands naturally, relax your chest and abdomen, and take a deep breath evenly.
2, lift the anus and abdomen: slowly lift the anus and abdomen at the same time, so that the back is straight and the weight is naturally evenly distributed on both feet.
3, fingers naturally bent: palms and fingers naturally bent, arms close to the body. And pay attention to the palm rotation inside and outside, bending backwards, when the palm is facing the body.
4, the line of sight is condensed: the eyes are naturally slightly closed, the eyes are too condensed, pay attention to the front line of sight. This can enhance the stability of the body.
5. Operation of spiral vertical force: Start turning, turn your right arm outward, and relax your left arm and shoulders. The left arm naturally droops and the whole body turns to the right. Pay attention to relax your shoulders and keep your legs stable when you turn around.
6. Repeat the exercise: repeat the above operations, so that the hands and arms form a spiral shape in constant movement. As for the specific practice time and frequency, it can be determined according to personal circumstances. Generally, each exercise can be repeated 10- 15 times.
Continue to exercise and practice, deepen the understanding and mastery of spiral vertical force, can improve the technical level of Tai Ji Chuan, and enhance physical health and psychological quality.
Tai Ji Chuan spiral vertical strength is a difficult move to practice in Tai Ji Chuan, and it needs to master the correct skills to reach the depth. Here are some skills of Tai Ji Chuan's spiral vertical strength training:
1. Pay attention to the rotation of the spine according to the natural curvature: the vertical force of the spiral is accomplished by bending the whole spine at a certain angle, so it is necessary to pay attention to the rotation of the whole spine according to the natural curvature.
2, abdominal force: when doing spiral vertical force, not only the waist is exerting force, but also the muscles of the abdomen should participate and need to be pushed down.
3, the palm is fixed in place: when the spiral is vertical, the palm is fixed, which is very important, because the palm will destroy the quality of the spiral.
4, the direction of rotation should be clear: the vertical force of the spiral should be clear about the direction of practice, pay attention to distinguish between left and right rotation.
5. Internal breathing: Spiral vertical movement needs internal breathing to play an effective role, especially slow training, which is conducive to improving internal force.
6, practice should be easy: the practice of spiral vertical strength should be easy, not excessive, need to study and master carefully.
When practicing spiral vertical strength, it is best to practice with the coach Tai Chi Chuan, or learn by guiding videos, so as to better understand and master the skills and movements of practice.
Extended data
You can get the following benefits by practicing Tai Ji Chuan spiral vertical strength:
1, Exercise body balance ability: The practice of spiral vertical strength needs to pay attention to body balance and stability, and practicing Tai Ji Chuan can get better body balance ability.
2. Enhance physical coordination: Spiral vertical strength is a difficult movement in Tai Ji Chuan, which requires the coordination of arms and waist. Practicing spiral vertical strength can enhance the coordination of the body.
3. Improve Tai Ji Chuan's technical level: Spiral vertical strength is an important technique in Tai Ji Chuan's boxing, and mastering spiral vertical strength skills can improve Tai Ji Chuan's technical level.
4. Enhance the flexibility of the body: the flexibility of the body is needed in the spiral vertical strength exercise. So practicing spiral vertical strength can not only improve the flexibility of the body, but also exercise the activity of the body.
5. Increase internal force: Spiral vertical strength is one of Tai Ji Chuan's endogenous actions. By practicing spiral vertical strength, we can increase the internal force in the body, thus making the body stronger, healthier and more energetic.
Spiral vertical strength is an important boxing method in Tai Ji Chuan. When practicing spiral vertical strength, you can get a series of physical health and technical improvement.