Preparatory: Stand with your feet together, with your hands drooping naturally, adjust your body shape (tongue on the palate, anus retracted), relax and adjust your breathing, slowly inhale and introduce it into your abdomen, and then suck it up when you are full, that is, abdomen is closed; Then exhale slowly, meaning Yongquan point, and adjust your breath 1-2 times before starting boxing. Breathe as thin and evenly as possible, inhale fully and exhale completely.

Starting formula: shift the center of gravity to the right leg, and inhale when the left leg is lifted, that is, abdomen; Exhale when the left foot falls steadily, indicating the left foot; Inhale when your arms rise, indicating that your abdomen thinks of your shoulders, big arms, elbows, forearms, wrists and fingers; Exhale when squatting, that is, sink your shoulders and elbows, and finally think of your abdomen.

Left (right) wild horse mane: Breathe in when holding the ball in a virtual step, which means exposing the abdomen. After kicking, turn your waist, turn your stride, and swing your left (right) arm, which means to turn your abdomen to your waist, then turn to your left (right) shoulder, big arm, elbow, forearm and wrist, and put your right (left) hand on your right (left).

Bright-winged white crane: Breathe in when holding the ball in a virtual step, which means showing the sky; The arms are separated, which means exhaling when a spring is pulled open, which means the upper side of the right arm, the lower side of the left arm, and the chest is slightly opened and relaxed.

Left (right) knee jump: inhale when turning the waist and swinging the palm, which means to show the natural posture; Push the left (right) foot hard. Exhale when the left (right) hand holds the knee, which means from the leg to the waist to the right (left) palm Laogong point. When the right leg is pushed into position, the right hand is pushed into position at the same time, and the right (left) palm is relaxed immediately after the middle finger protrudes slightly.

Waving pipa: Half a step with your right foot, and inhale when lifting your left hand, which means to show your natural posture; Put your hands together and exhale when your left leg hooks your toes, which means palm and heel of your left foot.

Turn left (right) arm: inhale when swinging the palm in a virtual step, which means exposing the abdomen; Exhale when you push your palm back, that is, push your left (right) palm and right (left) elbow, and there is a sense of gravity between your hands.

Hold the sparrow's tail left (right): inhale when holding the ball, indicating abdomen; Exhale in the left (right) shed, which means the left (right) shoulder and the outside of the forearm, which means squeezing; Inhale when the palm is back, indicating that the hands sink in the abdomen, exhale when the back is turned and squeezed, indicating the left (right) forearm, inhaling when the palm is back, indicating the abdomen, and exhaling when the palm is pressed, indicating that the legs, waist and palm are Laogong points, the palm is slightly convex, and the middle finger is slightly stiff, indicating pushing the mountain.

Single whip: inhale when swinging the palm in a virtual step, point to the abdomen, exhale when swinging the palm, and point to the leg, waist, left shoulder, left arm and little finger.

Cloud hand: Inhale when swinging the palm to the right, which means expanding the abdomen, entering the left leg and the right leg, and exhale when swinging the palm to the left, which means squeezing the left hip, left rib, left shoulder and left arm.

Mom Gotham: Inhale when the palm is turned for half a step, which means exposing the abdomen, and exhale when the right palm is pushed away from the left elbow. The idea is the same as rolling the arm. Right (left) kick: inhale when stepping on the left (right) leg, lift your knees and cross your hands to show your abdomen, exhale when kicking the right (left) leg, and separate your palms to show your right (left) heel and right (left) palm.

Double peaks over the ear: inhale when closing the right leg to make a fist, which means closing the abdomen, and exhale when closing the right step with the fist, which means from the left leg to the waist to the fist, which means closing the fist.

Left (right) downward formula: Inhale when the hands are hooked, indicating that the abdomen is exposed, and exhale when the palms are crossed, indicating that the right (left) leg reaches the waist, and the left (right) shoulder arm indicates leaning forward.

Right (left) Golden Rooster Independence: Inhale when right (left) follows up, which means showing the sky, and exhale when lifting right (left) knee into independence, which means waist, hip, right (left) knee, right (left) hand pick and left (right) hand press.

Left (right) Jade Girl Shuttle: Inhale when holding the ball in a virtual step, which means showing the sky, and exhale when shuttling right (left), which means from left (right) leg to waist to right (left) arm (on the shelf) and left (right) palm (pushing forward), Laogong point, left (right) palm slightly protruding, middle finger straight.

Submarine needle: Breathe in when waving the palm in the last step, which means exposing the sky, and exhale when the right palm pierces downward, which means that the sword pierces the ground.

Flash arm: inhale when your arms are raised, which means to expose the sky. Exhale when pushing the palm in the previous step, and it has reached the waist and palm from the right leg, with the left palm indicating lifting and the right palm indicating withdrawing.

Turn around and move the hammer: inhale when turning to the right imaginary step, which means dantian; Exhale when the right foot and right fist swing, which means the right foot and right fist return; Inhale when blocking the left hand with a left imaginary step, which means waist (dantian); Exhale when punching with your left foot, which means from the right leg to the waist to the right fist surface.

Such as four closures: inhale when sitting back, refer to abdomen, exhale when palm is pushed forward, refer to from right leg to waist to Laogong point of both palms, palm slightly protruding, middle finger straight.

Turn around and cross your hands: turn around and swing your hands down and cross them. When you raise your hands, you inhale, which means (sinking) the abdomen, and then raise them to your arms. Exhale when the arm falls, indicating that the hands fall to the abdomen. This process is called air collection. Adduction: The palms of both hands are supported on the abdomen (male left palm is outside, female is opposite) to rest, and the natural breathing is adjusted to 1-2 times, and the hands slowly fall to one side and the left foot is adducted.

The speed of hitting Tai Ji Chuan depends on breathing, and the speed of action depends on the length of breathing. Boxing is practicing qi. When qi is smooth, blood vessels will be smooth, so it can achieve the purpose of strengthening the body.