What are some techniques for practicing Tai Chi? Introductory techniques for beginners to Tai Chi

The feet are shoulder-width apart, the toes are slightly buckled, the knees are slightly bent, the hands are slightly buckled, the hands are naturally drooping, the whole body is relaxed, the joints below the knees are locked, and the two hips are twisted in the horizontal plane, just like a child playing with a toy of a drum. As the saying goes, "the road is simple", this is the ingenious way to practice Taijiquan. ‍

When practicing Tai Chi, you often have to turn around, and when you turn around, the femur and iliac bone of the original supported solid leg seem to be disconnected, the purpose is that the opponent's force point in your body suddenly disappears, and you can use it to use your strength and force to hit others. During the crotch opening process, the angular position of the thigh and calf supporting the leg remains unchanged, which has the meaning of downward force, and the center of gravity can be suddenly shifted as soon as a single span is opened.

The width of the two shoulders is about to be bent and squatted until the upper and lower legs are at a right angle, fully relax the upper body, and use the strength of the thighs to shake the body up and down (float), the action is not too big, about five centimeters to eight centimeters away, the initial center of gravity is in the middle so that the place is shaken, and you can practice diligently every day.

Crotch, in the Tai Chi exercise system, is in the position of "connecting the upper and lower", opening the "cross root" and pulling out the "crotch tendon", of course, it is very important. In the early stage of hip training, the position of the trochanteric on both sides of the hip joint will be sore or painful, do not rub it with your hands, to tap, use your thumb to tap on a circle of the trochanter, it will gradually relieve, do not rub it with your hands, this is what beginners should remember.

With a certain foundation, start to shake at the same time, shift the center of gravity left and right, while moving the center of gravity while shaking, this stage is very important, when the center of gravity is shifted to the left, the body is turned right with the hip joint, and the body is naturally turned left with the hip joint when moving the center of gravity to the right, and the two crotch roots are loose, and the body can not be skewed left and right.

The hips and waist have an extremely important role in Taijiquan, on the one hand, they are the center of the person, on the other hand, they are the central hub and source of strength of Taijiquan, Taijiquan says that Taijiquan internal strength "its root is in the feet, dominates the waist, and the shape is in the hands", and the waist contains the crotch, which shows that the crotch plays an extremely important role in Taijiquan. If the crotch is loose, if you can't open the crotch, you can't get out of Tai Chi.

Bird Dilong is a boxing style in the traditional Taijiquan all the way, we use this boxing practice to train the crotch, practice left and right repeatedly, each time the center of gravity is shifted left and right, each time the practice reaches the limit, and finally have to practice 300 degrees each time.

Foreign boxing, with jumping and throwing as energy, exhausts strength, so after practice, there are all those who gasp. Tai Chi is static to resist movement, although the movement is still quiet, so the slower the practice frame, the better. The breath is deep and long, and the breath is heavy in the dantian, and there is no disadvantage of blood and anger. Scholars carefully adjourn the meeting, and they can get their satisfaction.

Practice more squatting horse steps, the world's martial arts are based on squatting horse steps, only when the foundation is solid, can you learn martial arts well.

The most important thing in practicing Tai Chi is to calm down and combine femininity and femininity.

In fact, the key is not to go to actual combat, because it is easy to be beaten.

Tai Chi is both mysterious and simple. The mystery of doing things is the mantra of some so-called false masters, and the simple thing is that everything in the world has the principle of Tai Chi.

Introductory techniques for beginners in Tai Chi include: body posture, breathing techniques, gestures, step movements, inner adjustment, etc.

1. Body posture: Keep your body upright with your feet together and shoulder-width apart. The top of the head is parallel to the ground, the spine remains straight, and the shoulders are relaxed and sunk.

2. Breathing method: The tip of the tongue is lightly attached to the roof of the palate to narrow the air passage of the throat to make the breath soft and long. Take a deep breath and exhale slowly, and tap the dantian when exhaling to improve the body's qigong power.

3. Gestures: The gestures of Tai Chi are slow and soft, mainly circle, move the arms slowly, and pay attention to the size and direction of the palms.

4. Pace movement: The pace of Tai Chi is light and steady, requiring the body to be in harmony with all things in heaven and earth. In the process of moving your steps, pay attention to the steps gently and skillfully on the ground to prevent the slightest vibration on your body.

5. Inner adjustment: In addition to the transformation of body movements, Tai Chi practice also requires inner adjustment. It is necessary to practice with a gentle, calm and harmonious attitude, so that the body and the heart breathe synchronously.

Tai Chi emphasizes softness, slow motion, and focuses on inner breath and inner heart. Beginners should pay attention to the correct way to practice each movement, do not rush, slowly accumulate and persist, and gradually experience the strength and spiritual harvest of Taijiquan.

Precautions for beginners to Tai Chi

The best time to exercise is after sunrise, and it is best to empty your stool, drink a little soy milk, milk and other beverages, and eat a few cookies or other small snacks before practicing boxing. But be careful not to overfill. Do not exercise in a courtyard filled with smoke and dirty air, and choose a sunny and sheltered place to do it.

It is necessary to flexibly adjust the amount of exercise according to your own situation, and choose a certain amount of driving to do what you can. Do not take a hot bath immediately after exercise, because the exercise dilates the blood vessels of the muscles and increases the blood flow, at this time, the blood flow of the muscles will continue to increase, and the blood volume of the internal organs, especially the brain, will decrease, and it is easy to faint due to cerebral ischemia.

Meditation and natural breathing, that is, practicing boxing requires quiet and concentrated thoughts, concentrating on guiding movements, breathing steadily, deep and even natural, and not reluctant to hold your breath;

Zhongzheng is comfortable, soft and slow, that is, the body remains relaxed and natural, impartial, and the movements are like flowing water, gentle and even;

The action is arc-shaped, and the circle is complete, that is, the action should be in the form of an arc spiral, and the bridge is quietly changed to a circle, and at the same time, the waist is used as the axis, and the upper and lower are followed, and the whole body is formed;

The continuous transportation is coherent and coordinated, and the virtual and the real are distinct, that is, the actions should be continuous, the connection and smoothness, the virtual and the real are clearly distinguished everywhere, and the center of gravity remains stable;

Light and calm, rigid and soft, that is, every action must be light and calm, not floating or stiff, soft on the outside and rigid on the inside, the strength should be complete, elastic, and not clumsy.

Tai Chi has the following requirements for the ten essentials of each part of the human body: head - maintain the "virtual collar top strength", have the idea of suspense, do not sway crookedly, the eyes should be naturally level, the mouth should be slightly closed, and the tongue should be against the palate; Neck - naturally upright, flexible rotation, not nervous; Shoulders - flat and loose, not shrugged, front buckle or back tension; Elbow - naturally bends and sinks to prevent stiffness or upward sensitivity; Wrist - sinking "collapsed wrist", concentrate on strength, not soft; Chest - loose and slightly contained, not outward or deliberately inward; Back - stretching and stretching, called "pulling back", not arching; Waist - loose downward, flexible rotation, not forward arch or backward up; Ridge - the center is upright, keeping the body upright and natural; Buttocks - slightly inward, not outward, called "slipping buttocks", "constricting buttocks"; Crotch - loose and contracted, force into the lower limbs, not crooked, forward; Legs - steady and solid, bending fit, light rotation, smooth movement, loose and natural knees, clear distinction between the soles of the feet.