How to achieve the correct posture of Tai Chi, Tai Chi action posture requirements

Action essentials: virtual collar top strength: the head and neck seem to be lifted upward, and maintain integrity, to be loose but not stiff can be rotated, the strength is upright, the center of gravity of the body can remain stable.

Chest and back, shoulders and elbows: Refers to the posture of the chest, back, shoulders and elbows, the chest should not be straight, the shoulders should not shrug but should be heavy, the elbows should not be lifted but drooped, and the whole body should be naturally relaxed.

Hand and eye corresponding, with the waist as the axis, moving like a cat, distinguishing between virtual and real: finger punching must echo up and down, integrated into one, requiring the action out of intention, hair in the waist, move in the hand, eyes with the hand, two lower limbs lunge and virtual step clear and alternate, practice to the legs on the strength, light movement and slow release without sound.

The intention is not forceful: it must not be one-sided to understand without force. If the boxing is soft, the body does not heat up, does not sweat, and the heart rate does not change after a set of punches, which loses the effect of boxing.

The correct understanding should be to use the mind to elicit the body movements, and use force at will, although the strength is great, but the appearance cannot be seen, that is, the meaning of secretly exerting strength with the will.

The will and qi are in harmony, and the qi is sinking into the dantian: that is, the intention is matched with the breathing, and the breathing should be used to breathe in the abdomen, and the inhalation and exhale are just matched with the opening and closing of the action.

Seeking stillness in motion, combining movement and static: that is, the body moves and the brain is quiet, and the mind should be concentrated in boxing.

Uniform and continuous: It refers to the uniform speed and slowness of the movements of each move, and the various styles are continuous, and the muscles of all parts of the body are relaxed, coordinated and closely connected.

What is the correct posture, the action moves of the fist are originally from the stretching of the body, and the movement of the body is different every time, and which posture is correct?

Don't be too stereotypical, practice Tai Chi pays attention to the unity of mind and mind, just feel the stretching and breathing of the body's movements.

Mr. Zhang Zhijun, the successor of Taijiquan, said about the waist and hips in the article "Taijiquan Kung Fu Requirements for All Parts of the Body": "Taijiquan says: 'There is no chance.

Find a good teacher and follow along.

Guiding words: As a form of exercise full of oriental inclusive concepts, Taijiquan is practiced by practitioners who focus on the mind, qi, form and spirit'Exercise is very in line with the physiological and psychological requirements of the human body, and has an extremely important role in promoting the physical and mental health of human individuals and the harmonious coexistence of human groups. The following is the Tai Chi movement posture requirements I have compiled, welcome to refer to and read!

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 conversion of the circle is not sluggish, 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;

Coherent and coordinated, clear distinction between virtual and real, that is, the action should be continuous, cohesive and smooth, everywhere clear virtual and real, and the center of gravity should remain 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's requirements for the posture of various parts of the human body are as follows:

The head maintains the "virtual collar top strength", Qiaochang has the idea of suspense, not swaying crookedly, the eyes should be naturally level, the mouth should be lightly closed, and the tongue should be against the poor old jaw;

The neck is naturally upright, flexible to rotate, and can not be tense;

The shoulders are flat and loose, and cannot be shrugged up, buckled forward or back-stretched;

The elbow naturally bends and sinks to prevent stiffness or uplifting;

The wrist sinks to "collapse the wrist", concentrate on the strength, and do not be soft;

Chest relaxation is slightly contained, not external or deliberately inflated and contracted;

Back stretching and stretching, called "pulling back", can not be arched;

The waist is loose downward, flexible in rotation, and cannot be bowed forward or back;

The spine is straight and straight, keeping the body upright and natural;

The buttocks are slightly constricted inward, not outward, which is called "slipping the buttocks" and "constricting the buttocks";

The crotch is loose and contracted, and the strength is concentrated on the lower limbs, not crooked or forward;

The legs are stable and solid, bending and fitting, the rotation is light and agile, the movement is stable, the knees are loose and natural, and the soles of the feet are clear and clear.

The basic postures and requirements of Tai Chi are as follows:

Taijiquan is based on the basic methods of "squeezing, squeezing, pressing, picking, squeezing, elbowing, leaning, advancing, retreating, looking, and fixing". The action is slow and comfortable, requiring the waist, jaw, straight back, and vertical between the muscles when practicing boxing, and there is an artistic conception of imitating the clouds and imitating the celebration. The boxers of the Qing Dynasty said that "the fist is like the sea, surging endlessly".

At the same time, Taijiquan also attaches great importance to the practice of qi, the so-called "qi group chong", is to cultivate the body's own spiritual power, which is one of the characteristics of taijiquan as an internal kung fu. Among the eight kinds of strength, the strength is the foundation of the eight strengths, and the practice of Tai Chi Boxing cannot leave this strength for a while. It is a spring force, like a water support boat, such as weighing; It is the power of perception, through which all external forces can discern the direction and size.

The other seven energies are just different in direction and practice, and they are called other things. For example, if the palm of the palm is wound from the inside to the outside, it is called the strength, if the palm is wound from the outside to the inside, it is called the strength, and if the hands cross the strength to the outside at the same time, it is called the squeezing strength. Strength is an upward and outward force, so that the opponent's strength cannot reach the chest, and it is a defensive method to protect oneself; The strength is a horizontal force to the side, three points downward.

Seven points backwards, when using the chest, turn the waist and sit on the crotch in the same way to prevent the opponent from hitting the crotch with the shoulder; Squeezing strength is the force of pushing forward and throwing, squeezing on the back of the hand, supplemented by the other hand, the point is that the hands are the same force, and the two feet grasp the ground in front of the bow; The force is the force of pushing forward or lifting, and when used, it must be sent out with waist force when the head is hung with the chest and the back is pulled; Cai Jin is the force of grabbing the opponent's wrist and elbow with his hand and sinking downward.

In this way, you can achieve the effect of exercise, and then you can also drive the activities of the whole body, giving people the feeling that the movements are also very beautiful, to draft the royal breathing steadily, to Wang Jingge to lower the center of gravity, and then pay attention to the whole body movement, head and neck movements to follow the position and direction of the body changes.

Because each movement of Tai Chi is actually a whole body exercise, if the movements are not standard, the exercise will not be effective.

The correct posture is not easy to hurt the body, and you can also exercise your body better, which can make the body better.

Tai Chi is one of the ancient forms of boxing in China and one of the most popular fitness programs at present. Taijiquan is based on the principle of yin and yang, the theory of meridians and channels of traditional Chinese medicine, guidance, and breathing, and the comprehensive martial arts techniques. Therefore, practicing Chen-style Taijiquan can calm yin and yang, dredge the meridians, regulate the nerves, and comprehensively improve the physiological functions of the human body's respiratory system, circulatory system, nervous system, reproductive system, digestive system and locomotor system, so as to play a role in disease prevention, treatment and fitness.

Practice has proved that the practice of Chen-style Taijiquan has a significant effect on the prevention and treatment of neurasthenia, hypertension, heart disease, arthritis and other chronic diseases.

How to slow down and avoid wheezing during tai chi.

Tai Chi uses deep abdominal breathing, so that the chest should be held in a chest-holding manner, which can increase the depth of breathing without increasing the breathing rate, so as to reduce the phenomenon of wheezing during exercise.

Tai Chi's abdominal deep breathing exercise and the meticulous practice of chest and back pulling are extremely effective in preventing and improving various chronic diseases of internal organs and functions. Qi Shen Dantian is achieved through deep abdominal breathing, which helps to lubricate the inner intestine and enhance the toughness and elasticity of the abdominal wall muscles, so that the diaphragm moves. The abdomen is loose and tense, and after a long period of practice, the abdomen gradually becomes full and complete, full of toughness and elasticity, which can enhance resistance.

When practicing Tai Chi, it is motionless, and the limbs should be driven to carry out spiral up and down, left and right winding and telescopic movements under the movement of the lumbar spine, so as to play the role of lengthening the limbs from the joints. In the formula, special attention should be paid to the alignment of the spine joints, so that the load capacity is strengthened, and the bones of the whole body are not only loosened, but also the alignment of the void and void, so that the meaning of moving is contained in it.

Taijiquan's requirements for the posture of various parts of the body are the requirements of the appearance and internal movement put forward by the generations of Taijiquan masters based on practical experience and the wisdom of the masses.

The Tai Chi palm technique is characterized by loose fingers. When pressing the palm, do not too much knee, too much knee is easy to lose the center of gravity, the arm should be bent everywhere but not standing, to maintain momentum.

For patients with bronchitis such as asthma, they should slow down their exercise speed and avoid exercising at home in extremely cold weather.

Gansu martial arts culture dissemination **** production.

It is recommended that you first take a look at the book "Taijiquan Quanshu" is very authoritative, in the part of Yang's boxing there are ten essentials for practicing boxing, you have to abide by these basic action essentials, only with a standardized shelf, insist on practicing to get twice the result with half the effort, otherwise twice the result with half the effort.

1.Just relax. 2.Just relax.

3.Remember the first two.

Find a teacher who has real kung fu and be a good student.

Find an authentic Tai Chi teacher and practice it well.