Practice the basic process of Tai Ji Chuan. I believe you will see many middle-aged and elderly people beating Tai Ji Chuan in the square. Moreover, Tai Ji Chuan is a sport of self-cultivation and a cultural form with China traditional national characteristics. Let's practice the basic process of Tai Ji Chuan.
Practice the basic process of Tai Ji Chuan 1 Practice the steps of Tai Ji Chuan.
1. Sit-in: (The upper body is required to stand well, the lower body is required to sit in a chair at the same height as the calf, and the lower body is only three inches, and the feet are flat on the ground with shoulder width) Practice every day, and have introverted thinking, benign thinking and three-dimensional thinking (image thinking) to make yourself comfortable after sitting. The formula is: a ball is full of two poles (Baihui, Tail).
2, sway the sea: the tail is fixed, the upper body is upright and constantly shaking (the internal organs are relaxed, too hungry and too full to practice.
3. Standing pile (standing): the face is yin and the back is yang; Similar to a standing posture, the heels are close together, the toes are separated (one punch wide from the big toe), the center of the foot is evenly sucked around the baseboard, and the center of gravity is at the midpoint of the connecting line between the two feet; Knee slightly flexed to the root of big toe; Tail hanging to heel; Gather your hips, tighten your hips, relax your waist, straighten your spine, and make your neck empty (to relax your spine); Relax your shoulders and elbows, relax your chest and open it; The arms droop naturally, the little fingers are sewn on the trousers, the finger roots are slack, the palms are open, and the two middle fingertips are aligned.
The head and nose are straight to the navel, the vision is relaxed under the double eyelids, the facial muscles are all relaxed, the teeth are slightly bent, and the tip of the tongue gently presses the base of the palate. Qi sinks into the lower abdomen and breathes naturally. Generally stop 15-30 minutes, which can be extended if it is comfortable. Jisheng calls this the "basic health route". Practice 1-3 months every day, so that you can develop an inner strength. The formula is: cone all over the sky.
4. Walking (cat step or mud step): the formula is: three legs stand at the bottom of the board. Practice every day.
5. Learn six postures: big strokes; Take a sparrow's tail; Kneel and squat; Drive away monkeys; Cloud sudden snatch; Wild horses divide their manes.
6. Learn the Nine-style Taiji: A, learn the upper body movements first; B, then learn lower limb movements (upper limbs are still); C. final synthesis.
Tai Ji Chuan's training requirements
1, general requirements formula
One ball is full, two poles are long, three legs are divided, four sides are stable, five bows are integrated, and six sides are flat.
2, the basic action technical requirements
Head straight: virtual collar and neck, eyes looking inward, nose tip facing navel, ears drooping, tongue closed and curled.
Straight body: straight waist, enlarged belt, empty chest, solid abdomen, hanging tail, pulling back and relaxing chest.
Feet flat: feet flat, knees bent and hips loose (Siping: feet flat, hips flat, shoulders flat, ears flat).
Hand length: shoulders sink and elbows sink, arms are loosely spread, and there are two big arcs and circles. Both hands lift their wrists with bare hands and sink their fingers, and the middle finger is in line with the curved pool.
3. Sports (boxing) technical requirements: the head and body move first with the waist, the foot plate absorbs the weight of three tripods horizontally, the shoulders, hips, elbows and knees are combined in pairs, and the tips and roots are connected with the body.
4, four steps of practice: a, accept the heart and settle down; B, stretch your bones and muscles; C, coordination and balance; D, cultivate one's morality.
5. Practice four levels of strength: the first tension; Second overall strength; The third winding strength; The fourth force
6. Yin and Yang should be balanced, and reality should be distinguished: there is reality in the virtual, and there is emptiness in the real; Combination of rigidity and softness, dynamic and static.
The basic process of practicing Tai Ji Chuan II. If you want to practice Tai Ji Chuan well, you must first master the breath. Qi is the source of strength, and strength is the flower of qi. You can't rush to succeed in practicing Tai Ji Chuan. You know, Tai Chi Chuan must sink your shoulders and elbows, relax your waist and pull your back, and practice yourself loosely, stretch, be ethereal, concentrate, concentrate and not be confused. Then he must practice boxing and the "flexibility" of his movements.
Tai Ji Chuan is a sport that combines connotation with external training. If you want to practice Tai Ji Chuan well, you must first learn the correct traditional culture and receive the correct Tai Ji Chuan training. We can practice Tai Ji Chuan by Tai Ji Chuan's six movements of "opening shoulders, lowering elbows, swinging elbows, closing hips and binding horses". These six movements are the six basic movements that we need to master in Tai Ji Chuan, and each of us must practice.
Because they play a very important role in physical exercise. Now I will show you the essentials of six movements, and introduce the importance of these six movements in practicing Tai Ji Chuan, such as "sinking shoulders, shrinking elbows, loosening waist and pulling back, sinking abdomen, concentrating and righting heart".
Shoulders sink and elbows sink, and everyone can extend their elbows forward. When the elbow joint is straight, there is a feeling that the arm is straight, that is, the shoulder sinks. This feeling is the basis of sinking shoulders and elbows. When our bodies don't work hard, our arms often bend, and we don't have the usual straight strength. This is because we don't sink our shoulders. If our bodies feel nervous, we should stretch our shoulders forward, cross our shoulders and sink our shoulders, and put down our elbows.
Be flexible when you rush out in front of your head. This momentum is brought out by our heavy shoulders and elbows. You should suck your shoulder blades like iron wood and let them sink, so that you can have momentum. Otherwise, it just rushes in front of the body and the body is not flexible. The feeling of imposing manner is called sinking shoulders and lowering elbows.
If you don't practice boxing, you should practice sinking your shoulders and lowering your elbows. If you don't work hard, you don't need to practice this person. The basic skills are not well practiced. When your body feels inflexible, it is easy to exert strength, which is also thankless. When the whole body is stiff, it doesn't work. Boxing is difficult to fight from the beginning, and it is wrestling. Physical muscle strength is insufficient, which is what boxing learners lack at present.
So if you want to practice Tai Ji Chuan well, you must start from practicing your arms. Why? When the arm becomes a straight arm, it can replace the leg and train the strength of the hip. The whole body became a straight arm type, and boxing used heavy shoulders and elbows. Therefore, to practice Tai Ji Chuan well, the body should first sink its shoulders and elbows.
The basic process of practicing Tai Ji Chuan III. The health benefits of beating Tai Ji Chuan.
1, exercise your muscles.
Because modern people sit in offices for a long time, their lives are irregular and they keep a working state for a long time. The muscles and ligaments of the body are stiff, lacking elasticity and strength. By practicing Tai Ji Chuan, they can relax their muscles and make their joints more flexible.
2. Promote blood circulation.
People's meridians are blocked and qi and blood are not smooth, which will lead to various diseases. Tai Ji Chuan can strengthen human blood circulation, accelerate metabolism and eliminate toxins.
3. Improve heart function.
Although Tai Chi is slow, it can promote systemic blood circulation, enhance heart function and make the heart stronger.
4. Relax your nerves.
When Tai Ji Chuan's music is playing, you can devote yourself to Tai Ji Chuan and hold your breath, which can relax your nervous system and relieve dizziness and other symptoms caused by mental stress.
5, correct the spine
Practicing Tai Ji Chuan has a very obvious exercise effect on our spine, spine and spine. Tai Ji Chuan will use the waist in almost every movement, which has a good effect on the morphological structure of the spine over time. "It's rare to see an old man practicing Tai Ji Chuan, with a deformed spine and a small hunchback.
6. Prevent constipation.
Because the central nervous system is in charge of all the systems of the whole body, practicing Tai Ji Chuan often can achieve the effect of "beating cattle across the mountain". By enhancing the activity ability of the central nervous system, we can improve the function of the digestive system and avoid digestive disorders caused by nervous system disorders such as movement, secretion and absorption disorders.
7. Eliminate blood stasis.
There are many movements of Tai Chi, including movements of each group of muscles and joints, and rhythmic breathing movements, especially diaphragm movements. The combination of these two exercises can enhance the circulation of blood and lymph, reduce the congestion in the body, which is a good way to clear the congestion in the body, and at the same time accelerate the blood circulation and improve the state of blood circulation.
What should I pay attention to when playing Tai Chi?
1, a quiet place.
Spring, summer, autumn and winter are best in courtyards, corridors, parks, forests, rivers, open spaces and other places with fresh and quiet air, and indoor venues are best in winter.
2. Ventilation and shelter from the wind.
Avoid practicing in an air-conditioned closed environment. It is not advisable to exercise in a smoky and polluted yard. Keep the air fresh. When practicing Tai Ji Chuan outdoors, you should avoid practicing in airflow, strong wind and foggy days.
3. Loose clothes.
The coat and trousers should not be worn too tightly, and the belt should be properly buckled. Shoes should be comfortable, not too tight and not too loose.
4. Preparatory activities
Be prepared to stretch, bend and squat before exercise, otherwise it will easily cause sprains, bumps and fractures.
5. Attitude norms.
Having exuberant spirit is the basic requirement of Tai Ji Chuan, including holding out the chest and pulling out the back, loosening the waist and astringing the buttocks, sinking the shoulders and hanging the elbows, relaxing the wrists and fingers, and keeping the tail upright. If the movements are not standardized in the training process, it will not only affect your play, but also affect your inner understanding.