Introduction to Tai Ji Chuan 1: Learn to be quiet.
The so-called quietness is a way for practitioners to transition from real life to the realm of boxing practice. This method is called "electrodeless pile work". Its main function is to regulate heart, qi and rest.
The so-called mentality adjustment is to calm the impetuous mood; Regulating qi makes shortness of breath steady and rhythmic; Pranayama is to make your body posture meet the requirements of practicing boxing, that is, stand with your legs together, your head can reach the sky, your eyes are straight, your chin is retracted, your neck is vertical, your shoulders are sunken, your elbows are lowered, your waist is relaxed, and your legs are straight.
It just looks tall and straight, but it's not stiff. Mentally, we should eliminate distractions, relax all over and stick to the abdomen. Only by doing this can you concentrate on practicing boxing. Only when the mentality is stable can the effect of unity of form and spirit be achieved.
Tips for getting started in Tai Ji Chuan Point 2: Consolidate the footwork.
Tai Ji Chuan entry, first of all, to practice footwall stability, to take root, can't push can't pull. The lower plate is stable, and only when practicing boxing can the legs and feet be calm, the upper body be flexible and the movements be agile. To make the footwall stable, the strength of legs and feet is the foundation.
The most effective way to enhance the strength of legs and feet is to practice "looking up at the pile" and "imaginary pile". "Horse stance just look" is the power to practice two legs at the same time. It is required that the upper body should be straight, the knees should be bent in the toe direction, and the feet should be parallel, but the knees should not exceed the toes, but change between the toes and ankles, and the crotch should be round.
Training "horse stance just look" must be gradual. With the enhancement of physical strength, the angle between the big leg and the small leg gradually becomes smaller, the figure gradually declines, and the standing time of the pile gradually becomes longer. "Virtual step pile" is the strength of practicing one leg, and the left and right legs are exchanged for practice.
One leg is required to land, and the other leg and foot are lightly touched or slightly off the ground. The heel of the force should be perpendicular to the Changqiang point at the end of the spine of the body, and bend your knees. The front legs are virtual legs, and the knees are slightly bent. The lateral distance between the front foot and the rear foot is kept at about 10 cm. The rest is the same as "flat" stance.
The above is the practice of Taiji Chuan's efforts to take root and build a foundation. To practice this kung fu well, you must have perseverance, be able to bear hardships and be able to bear hardships. If you stick to it, you will get good grades.
Essentials 3 of Tai Ji Chuan's introductory instruction: Correctly master body, eyes, hands, methods and steps.
Body-eye maneuver is the most basic element of Tai Ji Chuan's introduction, which refers to body shape and posture, eye contact, hand shape and technique, step shape and footwork in boxing.
Tai Chi Chuan entry-level figure requires standing up straight. That is to say, the body shape keeps Baihui point at the top of the head, Mingmen point at the waist and Yin Hui point in a straight line at all times. Even if individual movements need to lean forward like a "submarine needle", the connection of these three acupoints is still a straight line.
Yang Tai Ji Chuan's "golden mean" and Wu Tai Ji Chuan's "middle inclination" are both the same. The posture is to drive the limbs with the waist as the axis, and the upper limbs move with arms, elbows with arms and hands with elbows; Lower limb movements are carried out with belts and hips, hips and knees, knees and feet.
Eyes are the spiritual outlook of Taiji Chuan. To practice Tai Ji Chuan, it is necessary to have both form and spirit, that is, to show Tai Ji Chuan's momentum and charm through movements, and to require the cooperation of eyes and body movements, thus embodying spirit and temperament.
Therefore, Tai Ji Chuan's introductory boxing requires "hand-to-eye" and "eye opponent". If you don't pay attention to the eye method during the drill, the action will be lifeless; If properly used, it will fully show Tai Ji Chuan's spiritual connotation and be expressive.
There are two main methods of using eyes, one is "staring" and the other is "following". "Gaze" is often used for a fixed or instantaneous pause, indicating that the eyes look straight ahead, achieve concentration, and express the inner mental outlook; "Follow" refers to the operation of eyes or a certain part of the body or equipment until the action is completed and becomes a pattern. "Follow-up" is applied to dynamic situations, that is, "the potential moves with the spirit, and the hand reaches the goal".
There are three types of Tai Ji Chuan's beginner hands, namely palm, fist and hook. Palm is divided into prone palm, upturned palm and upright palm, and upright palm is divided into upright palm, lateral palm and horizontal palm, all of which are corrugated. Boxing is divided into flat boxing and drill boxing.
There are many changes in techniques, except for eight of the thirteen Tai Chi styles, that is, pressing, caressing, squeezing, pressing, picking, inserting, elbow, leaning, rushing, moving and rushing. Hooking hands are generally used in the action of holding and pinching.
Tai Ji Chuan's practice principle.
Tai Ji Chuan is a kind of boxing with both internal and external training and dynamic and static combination, and it is one of the unique fitness martial arts in China. Tai Ji Chuan is a gentle whole-body exercise, which is good for all aspects of the body. It is suitable for elderly, frail, mild coronary heart disease, tuberculosis, hepatitis and even cancer patients. Strong practicality, suitable for all ages. Tai Ji Chuan is characterized by looseness, quietness, softness and depth.
1, relaxation is relaxation. Relax your muscles and spirit, take a natural stance, and be comfortable and natural. When practicing boxing, the movements are soft and round, and there is no need to be nervous and hard. With the relaxation of the whole body, blood vessels will also relax, which can promote the decline of blood pressure, enhance the elasticity of blood vessels, strengthen myocardial nutrition, and help prevent and treat various cardiovascular diseases.
2. Quietness is a state of quietness, quietness, concentration and no distractions, which plays a unique role in regulating the functions of cerebral cortex and autonomic nervous system and has a good effect on treating neurasthenia.
3. Flexibility refers to gentle and consistent movements, no hurry, combination of up and down, inside and outside, eye movements, and mutual changes in pace, so that all parts of the body can cooperate organically, which can improve the regulation function of the nervous system and improve the coordination between organs, thereby enhancing all aspects of human functions, promoting metabolism, and improving the adaptability and disease resistance to the outside world.
4. Take a deep breath evenly, thin, deep and long, calm and stable, sink into the abdomen, strengthen the depth of breathing, maintain the elasticity of lung tissue, and increase vital capacity, which has a good effect on enhancing the function of respiratory system and helping tuberculosis patients recover.