First of all, Tai Chi footwork that starts from the right lunge and moves forward.

1. Stand in a stable right lunge, with both hands standing naturally, the distance between front and rear feet is shoulder width, and the center of gravity is 70% in the front right foot and 30% in the rear left foot. The right foot should relax the groin, adducte the hip root and sink, and relax the shoulders. At the same time, the hip of the left foot is slightly forward. Loose waist and flat hips.

2. It means that the right hip in front is the axis of rotation, and the right foot is driven by the right hip. The right hip is active and the right foot is passive. You should loosen, sink and turn, and run slowly and evenly.

Don't separate slowness from hip and foot rotation, and don't rotate around the front foot, because this kind of knee twisting exercise is easy to damage the knee joint. If the front foot can't naturally turn into a 45-degree angle, don't turn hard, just calculate how much you can turn.

If the exercise is in place, there will be a feeling of heat flow from the sole of the foot to the waist when the hip rotates to drive the foot to grind outward. This training method of lifting the waist and rotating to guide the external grinding of solid feet was taught by Teacher Song, which has the characteristics of long working hours, high speed and no damage to the knee joint.

3. Move the center of gravity forward, and buckle the buttocks at the same time (the buttocks are retracted, slightly buckled to the left) to drive the heel and sole of the left foot backward. When bending the hip, relax the left shoulder (the shoulder of the virtual foot), which helps to balance the action. If the thumb of the right hand is placed in the groin of the right leg when fastening the crotch, the thumb will feel bitten by the crotch, so some teachers call "fastening the crotch" "biting the crotch".

4. Then put down your hips and lift your left toe off the ground. When the hips droop, the left big toe and the second big toe will grab the ground instantly, so you have to take the lead. The left foot is about 1 ~ 2 cm high from the ground, so it is not suitable to be too high from the ground, because the action of being too high from the ground will cause the amine to stagnate and it will take time to land.

5. Driven by the rotation of waist and hip, the left foot takes a big step forward in an arc.

6. Relax the hip joint with your left foot, gently land the knee heel forward, and then relax the ankle joint. Heels, soles and toes stick to the ground. When the left foot falls to the ground, the limbs below the shoulder are relaxed downward, and the limbs above the shoulder are relaxed upward, forming up-and-down pulling, the right solid foot is relaxed and seated firmly, and the left virtual foot touches the ground lightly.

7. Relax your crotch, straighten your cheekbones and change the center of gravity of your feet. The front left foot is loose and heavy, and the rear right foot is loose and collapsed, which is a steady left lunge.