Tai Ji Chuan, as a sports form full of oriental tolerance concept, its exercisers' exercise of mind, spirit, body and spirit is in line with the physiological and psychological requirements of human beings, and plays an extremely important role in promoting the physical and mental health of human individuals and the harmony of human groups. I arranged Tai Ji Chuan's practice methods for you. Welcome to read and browse.
1. Guide the internal air to run through the rack.
Tai Ji Chuan has a series of movements, commonly known as shelves. Shelf is the expression of previous exercise experience in posture. A shelf can always be created through repeated practice and summary in many aspects. It is the entry ladder for exercisers, because tangible is more studious than intangible. In addition to martial arts, shelf is similar to some qigong movements, which is to guide the internal qi and blood operation through external movements. Wu Yuxiang's "Thirteen-style Mind Interpretation" said: "With the heart, things can be calm, and with the body, things can be smooth, but it is convenient to be satisfied ... The spirit needs to be exchanged, and it is interesting to live round ... The qi is like a zigzag bead, invincible (the qi is called the whole body) ... You can breathe and then be flexible, and the qi is straight and harmless. The heart is the order, the gas is the flag ... the abdomen is slack and gathers in the bones ... affecting the gas to stick to the bones and gather in the spine. " Therefore, the posture of practicing boxing must be correct and the rules must be observed. Only in this way can we achieve the effect of practicing boxing. Wang Zongyue's "On Taiji Biography" "Thirteen Songs" days: "Qi stays in the whole body ... The air in the abdomen is relaxed and natural ... The spirit is coming to the flesh and blood." The ancestors of Taiji told us that if we want to let the qi penetrate the whole body, the posture must be smooth up and down, and the strength must not be reversed. Many famous boxers don't talk about theory, but practice their airs seriously. There is good kung fu because the shelf embodies the law, including body, use and qi. Satisfied with practicing routines, but not demanding accuracy, the results are not great, and even practicing boxing for many years does not feel angry.
Wang Zongyue's On Taiji Biography said: "From familiarity to understanding, from understanding to class god." Shelves should not only be accurate, but also cooked. Dong Yingjie, a disciple of Yang Chengfu, said that boxing should be practiced at least three times at a time: the first time to practice muscles, the second time to correct posture, and the third time to add shape and meaning. After proficiency, there will be intention at first hand and progress will be faster. Boxing situation is correct; If you exercise seriously again, you will gradually produce a cycle of internal qi flow from the beginning of the operation, from the initial abdominal fullness to finger hemp's swelling and fainting, and then to the whole body qi. Comrades who are interested in practicing Tai Ji Chuan must first understand the shelf and seek the correct posture, otherwise it will be a waste of effort and the loss will outweigh the gain.
2. Mobilize the operation of internal qi through the change of yin and yang deficiency.
Some people say that the essence of Tai Ji Chuan lies in the use of the word "virtual reality". The change of yin and yang's deficiency and excess is reflected through the correct shelf, especially in the initial stage of boxing practice. At the beginning of Wang Zongyue's On the Biography of Taiji, he said: "Taiji is born without promise, and the mother of Yin and Yang is also." Traditional Chinese medicine believes that the normal life activities of human body are the result of harmony between yin and yang. Yin and Yang of human body are interactive, interdependent and relatively balanced. Yin advances and Yang retreats, while Yang advances and Yin retreats. Too much and too little will lead to diseases. In terms of physical exercise, Tai Ji Chuan strives to achieve a balance between yin and yang. Its means is to make qi and blood flow around the body through the constant change of excess and deficiency. Boxing promotes pneumatics, qi urges limbs to move, eyes move easily, hands move with eyes, feet are steady, left and right hands are agile as a dragon. For example, when the fist moves, the left leg is solid and the right leg is empty, and when the posture is changed, the right leg is solid and the left leg is empty. Because of the constant shift of the center of gravity, the left leg is solid for a while, and the right leg is weak for a while, so that qi and blood also change and flow around the body. When practicing boxing, as long as you pay attention to the relaxation of your mind and distinguish between the virtual and real changes of the shelf, you will feel the flow of qi and blood in your body, thus gaining a round and vibrant interest. There are three kinds of virtual reality: front and back, up and down, left and right. Furthermore, virtual reality and real reality are needed. Virtual, not completely powerless: real, not completely occupied. In detail, a foot should be divided into virtual reality, a finger should also be divided into virtual reality, and even every cell should be divided into virtual reality. This is "a place has a virtual reality". At the same time, it is dominated by Tian Dan, which is changeable, so it is also called "there is truth and falsehood everywhere at all times". When you practice to this state, you will "move qi like zigzag beads, everywhere" and the movement of qi in the body will be like Taiji diagram. There is a saying in Cheng Er's quotations in the Song Dynasty: "Those who have a longevity test must have a deep vein of blood." . Since the breath is long, it has its own functions of promoting dirty valves and self-massage. Viscera is strong, what disease is that?
3. Promote internal qi movement through breathing.
Breathing is the expression of qi. Tai Ji Chuan not only inhales and breathes through the nose, but also uses the abdominal reverse breathing method, that is, when inhaling, the abdomen is sucked backwards (Mingmen point), and when exhaling, the abdomen is released from back to front. This is an internal skill, which is consistent with practicing nature after qigong and taking nature as the day after tomorrow. When inhaling, the acquired qi drops and the innate qi rises. When inhaling, the acquired qi rises and the innate qi falls. Through this kind of abdominal breathing, it can promote the rise and fall, opening and closing of middle qi, and achieve the purpose of refining qi. In Tai Ji Chuan's Qigong, every style is combined with breathing, and suction yin calls Yang, taking one and spitting another. People who have a certain attainments in practicing boxing can feel qi and blood flowing to the heart and Mingmen point as soon as they inhale, and flow to the limbs as soon as they exhale.
Tai Chi emphasizes life, while Qigong emphasizes abdomen. The abdomen is full of qi, which can penetrate the last three levels and go straight into the mud pill. When practicing Tai Ji Chuan, we should always pay attention to the pivotal role of Mingmen, which can get twice the result with half the effort. Mingmen point is the center of gravity of the whole body, which can be held in all directions. Power penetrates the backbone, and power is generated by the backbone. Mingmen point is the source of power during exercise. Push forward, support at Mingmen point: draw together and then pull at Mingmen point. When you are full of energy, it is the source of personal explosive power. Since then, the high-spirited spirit and strength of the throughput and opening and closing in and out, the balance of the whole body can be adjusted. Know life knows Tai Chi.
Tai Ji Chuan's abdominal breathing comes from breathing and breathing, so it is also required to be thin, even, deep and long. However, boxing potential includes technical attacks, so its actions have certain dimensions and trends. It is necessary to understand the ups and downs of the transition of the shelf and the transition of storage and development, so as to be well combined with breathing. At that time, when breathing and shelves are not easy to match, you can first draw some shelves with clear opening and closing, such as repeatedly practicing the pressing action until breathing is smooth, until the qi rises and falls up and down, and the feeling of shaking back and forth is obvious. And then match the whole set of boxing. Beginners of abdominal breathing, combined with posture exercises, must be natural, do not go against the breath, or take a deep breath. Otherwise it is harmful. Qi can be practiced, but more importantly, it depends on it. "Qi is harmless if it is cultivated directly". Practicing Tai Ji Chuan is a method of invigorating qi. If you try your best to make qi, it will go against nature and easily hurt the internal organs.
4. Command internal gas operation through consciousness.
The most important principle of practicing Tai Ji Chuan is "meditation" (Gu Tai Ji Chuan). The intention of Taiji to convey luck is not intentional luck, so it is inflated and sluggish. Therefore, Wang Zongyue's Work Theory puts forward that "the heart should be used to guide qi, and everything should be calm." When practicing Tai Ji Chuan, let qi spread slowly between the inside and outside of the same flesh and blood. As the saying goes, "I feel angry." It means to guide Qi to go with you, and get what he wants, and he will get what he wants. If you want to move left and right alternately, qi moves alternately with the left and right hands and feet; If you want to turn around, you will turn around. Qigong emphasizes mental exercise, adjusting one's state of mind, keeping concentration, being calm, and eliminating distractions, from fasting to forgetting. Tai Chi uses consciousness to guide actions, and it is effortless to act with your heart. God is a coach and a driver. The whole body is concerned about breathlessness, with the intention of leaving. Both emphasize the leading role of the commander-in-chief of the mind. They all have strict posture and movement requirements, especially Tai Ji Chuan's movements have changed a lot. The concentration of consciousness and spirit is the guarantee to complete the overall coordination of movements.
Tai Ji Chuan is a family-run boxing method of Wudang Gate, so there is a saying that "God is more important than form" in practicing boxing. They all emphasize that the mind is dominant, the spirit should be smooth and rich, the spirit should be empty and condensed, and the body should be both rigid and soft, so the boxing posture should be calm and the mind should be quiet. If the mind is restless and can't be calm, it will be ineffective, and the qi can't converge to the bone. "Heart is the command, qi is the flag", which is the best interpretation of the heart. Practicing Tai Ji Chuan can't be like sitting still, your body can't move to get angry, because there are many moves in boxing. Therefore, the heart moves with the movement, thus driving the qi and blood to run. For example, when doing a single whip, the intention is to reach the left hand from the right hand through the back, so that some qi and blood will reach the left hand through the shoulders, elbows and wrists at will, and when the left hand reaches the fixed point, the knuckles will feel bloated. This is the blood flowing in the body. Pay special attention to your eyes when you practice boxing. Eyes are the windows to your soul. When you see them, you will know what they mean, and your anger will follow. Therefore, Chen Xin, a theorist of Chen Taiji, said: "Internal qi starts from one heart, travels in the bone marrow of limbs and fills the skin of limbs." This shows that Tai Ji Chuan used consciousness to direct the operation of internal qi.
Both Tai Ji Chuan and Qigong talk about "Qi", but this "Qi" is not breath, but refers to the "true qi" of the human body, which is the combination of the inherent "vitality" of the human body, subtle nature and natural qi. An intelligent development skill promoted the day before yesterday is called "shape-spirit pile", which is a combination of shape, qi and spirit, although it focuses on the training of shape. This method is well combined with Tai Ji Chuan. For example, when Tai Ji Chuan rises, he squats under his knees and presses with two palms at the same time, but he can press the ground with his hands, attract a master and sink his breath into his abdomen. Another example is the mustang's mane formula, which can connect the weather to the brain and ground the gas at the same time.
5. Achieve the effect and experience by practicing boxing.
I have been practicing boxing 10 years. After several years of exercise, hypertension, heart disease and gastric atrophy have been cured. Makes me strong. Full of energy. Although I am seventy years old, I have black eyes, rosy face and optimistic and cheerful mood. I realized that if you want to practice Tai Ji Chuan well, you must first get rid of your distractions and practice your spirit. Only in this way can you really practice boxing. The so-called "indifferent to nothingness, the true qi is from it, and the spirit is inside." This is a fact. Second, practicing boxing must be persevering. Perseverance. Angel said, "All persistence will pay off sooner or later." I kept this sentence in mind and always insisted on hitting Tai Ji Chuan. It's not easy to be hot and cold in the morning, it's rainy and snowy, and it's very busy. I insist on hitting Tai Ji Chuan every morning. Thirdly, practicing boxing is suitable in a quiet garden hall or a quiet and fresh place, so that you can relax and concentrate, which is conducive to practicing Tai Ji Chuan well. Exactly: I want to smell the beauty of rebirth and advise you to play Tai Chi every day.
Further reading
A traditional China Tai Ji Chuan (Tai Ji Chuan)
First, how to understand Tai Ji Chuan's "Qi"
Qi is invisible and intangible in the human body, but we can really feel its existence. Qi occupies an important position in the human body, and it can be said that it runs in every corner of the human body. According to the theory of traditional Chinese medicine, qi is the driving force to promote human blood circulation. Qi and blood are interdependent, and qi is yang; Blood is yin, qi is the driving force of blood operation, and blood is the material basis of qi, so Chinese medicine calls it "qi is the handsome of blood, blood is the mother of qi, qi is the blood circulation, and qi stagnation is blood stasis". Qi disease can reach blood, and blood disease can involve qi. "Qi and blood mainly run along meridians, and the relationship between qi and blood and viscera is also very close. Pathological changes of viscera can directly affect the operation of qi and blood, and abnormal operation of qi and blood will also affect the function of viscera. Therefore, it is very important to regulate the movement of qi and blood for exercise. Tai Ji Chuan, with gentle movements and long and even breathing, is an aerobic exercise that modern people are willing to accept to promote physical and mental health.
There are many expositions about Qi in the Biography of Taiji. For example, the thirteen potential exercises need to be explained: "If you practice Qi with your heart, you must be calm and calm, and you can converge to your bones." "If you are lucky and do things smoothly, it will be convenient to take care of your heart." "It is harmless to cultivate qi directly." The songs "Qi will swell, God will control it" and "Dantian Songjing Qi" all talk about the importance of Qi. Someone wrote an article saying that Neijia Boxing pays attention to the exercise of "Qi", but it is actually caught in a misunderstanding of "Qi". I think this may be a misunderstanding of him. If "Qi" is regarded as the oxygen for breathing and the inherent strength of the human body, then its concept is naturally different from that of a fighter within the family. In fact, the "Qi" mentioned in Tai Ji Chuan not only summarizes the vital qi, primordial qi, qi of meridians, qi and other material qi of traditional Chinese medicine, but also includes the internal strength and internal strength in Wushu and Qigong. The interaction of these two kinds of qi, * * * together constitutes the Tai Chi internal qi mentioned by Tai Ji Chuan. Tai Ji Chuan practitioners will improve their physical fitness in speed, strength, endurance, agility and flexibility. With reasonable training and enough time, Tai Ji Chuan's internal qi will naturally be filled. At the same time, when practicing boxing, this emotional boxing action can produce physiological effects of disease prevention, enemy defense and attack and defense.
Second, Tai Ji Chuan's luck method
Speaking of the luck of Taiji Chuan, we should first talk about the breath of Taiji Chuan. Practice Tai Ji Chuan's breathing in the primary stage, let it be natural, obey smoothly, and don't force it to be in tune with the movements. The main ways of breathing are nasal inhalation and nasal breathing. But to some extent, it is necessary to further study how to use the breath of qi. "You can breathe, and then you can be flexible." In other words, breathing and movement should be coordinated, you have to breathe, you have to breathe.
Generally speaking, in boxing frame, you can breathe when you can breathe, breathe when you can breathe, breathe when you lift, breathe when you sink, breathe when you open, and breathe when you boxing. In short, in boxing, walking and pushing, the movements are more complicated, and sometimes it is difficult to keep up with the movements by breathing, so luck is very important.
1. "Loose" is the premise.
If you want to make your "Qi" unimpeded in boxing, walking and pushing, the first thing is to relax your body. The theory of boxing says, "The bones and muscles should be loose, the fur should be attacked, and the spirit should be moderate." What is emphasized here is that practicing Tai Ji Chuan requires the body to relax from top to bottom and from the inside out. If it can't be loose, it can't be soft, and it can't be soft; If you can't relax, your strength will be stiff, your qi will stagnate, and your qi will not be coherent, complete and flexible. If you can't relax, your hand will be stiff and stiff when you push it; If you can't relax, your listening will be invalid; I don't know that change is easy to control. Therefore, the Tai Ji Chuan family has always regarded relaxation as the first requirement of practicing boxing. In the past, boxers tried to choose quiet and undisturbed venues to create a relaxed environment; Before boxing, you should turn over a new leaf and be calm, in order to create a relaxed state of mind. Mr. Chen Zhaokui once said, "The whole process of Tai Ji Chuan should be relaxed, heavy and 100% relaxed. At the same time, the whole body should be loose and loose to the fingertips. " With relaxation and quiet, I am sober, calm and full of interest. The boxing in this state is natural and smooth, and fluency is self-evident.
"Continuity" emphasizes the movement from form to force, and regards the limbs and trunk of human body as three sections, each of which can be divided into three sections and then into three sections. When you move from bottom to top, or from top to bottom, you can achieve the requirements of the "whole" formula by moving in sequence. If we can do this, then the virtual spirit will feel comfortable in it. What needs to be pointed out here is that all external movements are driven by internal strength (internal qi). The so-called internal strength does not move outward, and the body is transported by qi, and the internal qi expands and is full. Under the command of consciousness rhyme, the upper and lower joints of the body should be relaxed one by one, just like a string of beads shaking and spinning. Beginners in Tai Ji Chuan are often uncoordinated in appearance, caring for their hands and feet, taking care of the upper position and the lower position, with inadequate movements, incoherent potential and insufficient strength. These are all concrete manifestations that cannot be achieved overnight. After practicing for a certain period of time, and gradually mastering the law of Tai Ji Chuan's strength and luck, he will be energetic, fluent and coherent. As the saying goes, "pneumatics are like zigzag beads, which are meticulous and stagnate the whole body", but the beads are strung together with threads, and the threads cannot be broken. When the thread is broken, the beads are scattered. This line is internal qi.
2. "Meaning" is dominant
Tai Ji Chuan's emphasis on intention is not clumsy. Although it is difficult for beginners, it is not incomprehensible. When practicing boxing, you can start with "emptiness" and practice your perception of the spirit. For example, let's take the oblique fifth movement of Chen Taiji's biography as an example. When lunging forward with your left hand and your right hand, you can assume that there is a person in front and you can control the strength of the forward push yourself. Pay attention to the abdomen when pushing forward, so that the true qi can slowly penetrate into the abdomen. At this time, the abdomen bulges, the life gate expands backward at the same time, and the pulse circle also expands around. At this time, you can imagine that the gas in the abdomen sinks to the bottom of the sea. This assumption was very slim at first, but after a long period of practice, it can be used freely.
Regarding the idea of "emptiness", in fact, other sects have similar practices, such as standing stakes and strength testing in the seven-step method of Dacheng Boxing, which places great emphasis on the adjustment of ideas and the training of mental hypocrisy. For example, the ideas of "hanging your head like a line", "holding the ball with both hands" and "floating the wood with both hands in the water" in the pile method. The purpose of these psychological activities is mainly to help beginners master posture correctly, experience strength, restrain distraction and relax themselves in an abstract way of thinking.
Tai Ji Chuan's luck is different from that of Qigong experts. Generally, qigong experts focus on one point, while Tai Ji Chuan practices vitality, and qi is guided by intention. The so-called "Qi is guided by intention, Qi is transported by body", "Heart is the command, Qi is the flag, God is the coach, and God is the driver". Qi is the driving force of the body, and the consistency of the inside and outside of the body and the appearance is integrity. Every two movements, only the hand focuses first and then releases, especially through it.
From the beginning, it moved vigorously, a series of turns. When performing boxing, it is required that qi should run through the four ends without interruption. "Qi is like a zigzag bead, meticulous and stagnant." Practice has proved that Tai Ji Chuan's whole cultivation process should be completely dominated by his passion. He should relax when boxing and walking, and consciously guide the movement of Qi. His internal gas swells and his appearance is full. His fur swells with the breath of nature, and people are in the air, and gas is in people, showing a harmonious natural scene of harmony between man and nature. It is common for some people who practice Tai Ji Chuan to get lost and be careless. It's not bad for fun, but it's far from practicing Tai Chi. And those who are a little clumsy on their own rely on a rigid body to fight for their own capital. It is also useless to cause people to make ends meet over time, overdraw, hurt the body and spirit, and lose time and energy.
Tai Ji Chuan is the study of life, which is self-cultivation and self-cultivation. He has both form and spirit, and cultivates life and mind. The whole cultivation process is dominated by mind and centered on dantian. Yang Cheng Pu Gongyun said, "Qi can enter Dantian, and Dantian is the master of Qi, from which hundreds of limbs are transported throughout the body." Tai Ji Chuan must practice his waist strength (abdominal strength). If he can't get out, no matter how you move, he will just "swing". Some people practice the shape of the boxing frame very well, but the taste of it always feels much lighter. It is always awkward and indecent to watch him fight, move his arms and shake his arms, move his waist and twist his hips. The reason is that the waist strength has not been practiced, and it is not the arch shoulder elbow joint, but the waist and hip swing. Its illness must be sought after by waist strength (Dantian Kung Fu). Chen hypothesis, "inside does not move, outside does not move;" The waist does not move, and the hands do not send. " Mr Chen Zhaokui said; "Intra-abdominal rotation", all boxing movements should be "combined with the abdomen to drive". The waist is the hub, and the abdomen is the source and core of qi. Boxing theory says: nothing moves. Its "one" person, waist also, demonstrated also. Therefore, the key to the application of Tai Ji Chuan's various strengths lies in the cultivation of the waist (abdomen), and the waist strength must be practiced before practicing boxing. With waist strength, the strength of other parts of the body will play an effective role. This waist strength is like stringing the beads together, and the jitter of this thread will drive the whole bead to rotate. This line does not move, and the beads on the line are also a string of scattered beads, moving without chapters, chaotic and powerless. This thread affects the whole string of beads, just as the waist (abdomen) affects all joints of the whole body. When the waist exerts force, the qi in the abdomen rises partially, and the internal qi is connected into a line from the seabed through the spine, jade pillow and three passes, with the waist as the core, and the upper limb strength comes from the back, from the shoulder to the elbow. Another part of the qi in the abdomen sinks from the hip to the knee to Yongquan point, then bounces back through the pedal and returns to the abdomen from the foot to the leg and waist.
Three. Operation of qi
Tai Ji Chuan is talking about internal gas and external strength. Qi is the driving force of strength, and strength is the external expression of qi. "The beauty of boxing lies in luck" is actually luck. The two complement each other and complement each other. It is difficult for beginners in Tai Ji Chuan to achieve the unity of qi and energy when pushing hands, and to stimulate them with qi at will. When they go boxing, they often have strong hands and strong feet, and many movements are "single pendulum floating". They can't be "still", can't make every move, foot, body and eyes, and form the overall strength of Taiji from top to bottom and from the inside out. As mentioned earlier, the true qi energy transmitted by Taiji is gradual, and the source of true qi energy is the waist (abdomen). Before exerting strength, the body should relax, sink into the abdomen, then inhale and lift the anus and abdomen, and the gas in the abdomen turns over from the bottom of the sea to accumulate strength. Exhale when you are full of energy, and the qi of life gate turns over (forming a small week). In boxing, there is a saying that "there are sea waves inside and pearls outside." This method of promoting qi is very slim at first, but it can be mastered over time. Kung fu to a certain extent, the waist (Tian Dan) is always full of gas. Breathing luck is reflected in the stagnation of the abdomen and the internal rotation of the abdomen, that is, the spiral ups and downs of the waist. After doing this, you can send and receive freely when you walk and push your hand, thus exerting your strength. Chen Xin said: "Giving birth to a kidney is a real move." The abdomen is the source of qi and the engine of energy, which makes people energetic without the pivotal role of the waist (abdomen).
Essentials of Tai Ji Chuan
Virtual collar jacking force: the head and neck seem to be lifted up and kept upright. If it is loose but not stiff, it can be rotated. If the strength is upright, the center of gravity of the body can remain stable.
Pull back, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. The chest should be stiff, the shoulders should not be hunched, the elbows should not be raised but drooped, and the whole body should naturally relax.
Hand-eye correspondence, with the waist as the axis, walking like a cat, distinguishing between reality and falsehood: it means that boxing must echo up and down, one integrated mass, requiring movements from the heart, moving from the waist, moving freely, eyes rotating at will, distinguishing lunges and imaginary steps of the two lower limbs, and practicing until the legs are strong and the movements are slow and silent.
Mind and body go hand in hand, and intention is not difficult: without hard work, we must not understand it unilaterally. If the fist is soft, the body will not heat or sweat after a set of fist, and the heart rate will not change, it will lose its function. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.
Qi harmony, qi sinking in the abdomen: that is, meaning and breathing cooperate, breathing should be abdominal breathing, and breathing and breathing properly cooperate with the opening and closing of movements.
Seek quietness while moving, and combine static and dynamic: that is, the body moves while the brain is quiet, and the mind should be dominated by boxing. The so-called external movement, inner peace.
Uniform and continuous: refers to the uniform movement speed of each finger, various types of continuous, and the muscles of all parts of the body are relaxed, coordinated and closely connected.
Playing Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate the mood and regulate the brain, and the more skilled you are, the more you should "put your mind first, then put your body" and concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Ji Chuan called for "Shen Dantian" and deliberately used abdominal breathing to increase the depth of breathing, which is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, the elderly and infirm can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has the function of preventing and treating diseases, and has a certain preventive and therapeutic effect on chronic diseases such as neurasthenia, heart disease, hypertension, tuberculosis, tracheitis, ulcer, etc., which has been gradually popularized at home and abroad in the past hundred years. Patients with serious illness should exercise under the guidance of medical staff.
The first three sentences in Wu Yuxiang's On Tai Ji Chuan, the founder of the Five Schools of Tai Ji Chuan, are: "When moving, you should be light all over, especially through it." This fully illustrates the significance of Tai Ji Chuan's light body method.
Hao Shaoru, a former teacher, pays special attention to the requirements of body posture in teaching. He pointed out: "To learn from Tai Ji Chuan, we must follow the principles of Tai Ji Chuan everywhere and be complete and rich. Both teaching and training must pay attention to body posture, which is the key to practicing Tai Ji Chuan well and must be strictly required. " Fitness can be roughly divided into two stages. The first stage is posture training, that is, learning the posture of boxing frame, taking the tail center as the benchmark (the trunk center must be maintained when moving forward, backward, left and right), emphasizing the strict distinction between reality and reality in footwork, taking the center as the premise, and using internal strength completely when changing, rather than relying on the body to lean forward and lean back, swing left and right, or ups and downs of the body to borrow money; The upper and lower limbs must be well coordinated with the posture. If the coordination is not good, it will directly affect the posture. It is difficult for a novice to support the stability of his body, and it is also difficult to distinguish between true and false. But it takes eight movements to refresh the muscles and bones of the whole body. Just like practicing Duoyan Zheng's slimming dance, just practice more.
Live in harmony, act in unison, and do whatever you want. Only by being light-hearted can we further master the ability of Qi-moving. The second stage is to practice inner shape, also called inner strength. First, under the guidance of consciousness, practice the unity of heart, qi and fist, from appearance to inner shape. Body posture is the key link of internal form and internal strength of an organization. Therefore, on weekdays, every move should be made from the inside out, so as to achieve internal and external integration. This is the truth that "everything is moving, everything is static, and everything is static". Body, hands and footwork must be coordinated with each other, so as to achieve the purpose of dominating the shape from the inner shape.
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