Tai Ji Chuan is the perfect combination of Chinese dialectical theoretical thinking, martial arts, art, guidance and Chinese medicine. It is an advanced human body culture with Taiji and dialectical thought of Yin and Yang in China's traditional Confucianism and Taoism as the core idea, which integrates many functions such as nourishing temperament, strengthening physical fitness and fighting.

Strong leg strength is helpful to Tai Ji Chuan's training, so the training of leg strength is very important. Let's learn leg training methods together.

1, prepare the posture

Stand upright, stand upright, feet shoulder-width apart, hands akimbo, eyes looking straight ahead.

2, rotating foot movement

The center of gravity moves to the left leg, the right knee is lifted forward, the thigh is parallel to the ground, the calf naturally droops, with the ankle joint as the axis, and the toes are slightly forced. Draw a circle clockwise, rotate 16 turn, and then rotate 16 turn counterclockwise from outside to inside.

Tai chi pile technique is an important foundation for training leg strength. Long-term practice of Tai Ji Chuan pile function can improve body balance and stability, and also exercise leg muscles.

Then change your left foot and rotate in the same way. The advantage of this is that it is not only beneficial to control the balance in sports, but also beneficial to the exercise of ankle flexibility and calf muscle strength.

Step 3 turn your knees

Feet should be shoulder width apart, upper body should be bent forward, hands should be placed on knees, knees should be slightly bent down, and knees should not exceed toes. First, both knees rotate clockwise by 16 turn, and then rotate counterclockwise by 16 turn.

Then both knees rotate from outside to inside 16 turn, and then rotate from inside to outside 16 turn. The advantage of this is that it is beneficial to the running-in and warm-up of joints and reduces the inertia of joints and muscle groups.

Tai Ji Chuan is a whole-hearted coordinated movement. Every movement of Tai Ji Chuan is supported by leg strength, which can exercise legs and prevent bone problems.

4. Kicking exercises

Hands akimbo, first put the center of gravity on the left foot, then lift the toe of the right foot slightly backwards, and then kick forward, kicking 16 times, and kicking with the left foot 16 times. When kicking out, the toes must be buckled down, which can strengthen the muscle strength of the big legs, especially the contraction strength of the calf muscles.

5. Pedal exercise

The posture and method are the same as the fourth movement, except when your feet push forward and upward. Try to hook your toes in the direction of your knees, and push your heels straight out. Left and right kicks 16 times. This is extremely important for strength training of thighs and calves.

6. Kicking exercises

Posture and method are the same as above. Point your legs forward and upward respectively, and kick as high as possible 16 times. Knees should not be bent.

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