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 the waist or have practiced boxing for many years or still can't use the waist, we must persistently practice the 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. Learn the skills of "waist movement" such as walking round, S-shaped, 8-shaped, small circle and big circle through single potential practice, so as to lay a foundation for practicing Tai Ji Chuan well.
Second, it is based on righteousness.
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, we must follow the essentials of body posture, pay attention to the virtual collar and jacking strength, including chest and back pulling, head straight, neck drooping, shoulder sinking and elbow falling, so as to keep the waist loose and vertical all the time without any "extra burden", so as to play its "dominant" role at any time.
Third, correctly grasp the degree of rotation.
In Tai Ji Chuan's boxing potential, except for the rotation of the feet above 90, the rotation of the waist is usually within 45, which is in line with the physiological momentum of the waist and the basic essentials of Tai Ji Chuan's emphasis on waist relaxation 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.
Fourth, we must lead the waist first.
Taiji conveys what it means and what it means. The author thinks that in the considerable stage of studying and practicing Tai Ji Chuan, we should pay attention to the conception, move the waist first, and gradually form the intentional or unintentional waist movement. When the teacher explained the strokes, he asked everyone to "lead the waist". "Waist first" not only fully embodies the action meaning of paddling, but also makes people feel very light and beautiful when paddling in this way, which greatly enhances the technical effect and appreciation of boxing. In Tai Ji Chuan's boxing style, many movements can't be separated from waist movements (of course, there are also hand-collar or foot-collar movements). Therefore, when the mind is guided by the mind, putting the mind on the waist not only conforms to the principle of "waist first", but also helps to increase the waist skills and improve the boxing skills, thus achieving obvious fitness effects.