How to practice the kick height of Tai Chi

I don't know which school of Tai Chi you are practicing, Tai Chi itself is an internal boxing, and don't pay attention to how high the legs must be kicked and how deep the waist is bent. Yang Chengpu only said in "Ten Essentials of Taijiquan" that we should pay attention to the strength of the virtual collar, the transformation of the virtual and the real, the chest and the back, and the waist, and I have never heard a real Taijiquan master say that the legs of Taijiquan kicking and kicking the legs must be able to pass the waist.

I think, maybe you are practicing national standard Taijiquan, so let's talk about the national standard Taijiquan compiled by the people in the Sports Department.

The predecessors said that the waist, crotch, and legs are the engines of Tai Chi.

Divine will not talk about it, I think that from a physical point of view, the requirements of the waist, crotch, and legs should be the main difference between traditional Taijiquan and national standard Taijiquan.

First of all, traditional Tai Chi requires "strong heels" and "knees and heels"; However, the national standard Taijiquan is contrary to the requirements of traditional Taijiquan, and when the lunge is formed, "the heel is off the ground and the heel is walked", "the knee is aligned with the toe", ......This form of exercise, which is extremely inconsistent with the requirements of technical force, is fundamentally contrary to the requirements of traditional Taijiquan.

Secondly, traditional Tai Chi requires "loose crotch and round crotch"; All the athletes of the national standard Taijiquan have "soft knee crotch" and strong pressure on the crotch when the stereotype is formed, so that it gives people a sense of ups and downs and floating.

In addition, traditional Tai Chi requires the tail to be upright, sit on the hips with the hips, and hold the chest and back straight; All the athletes of the national standard Taijiquan are holding their chests and abdomen, and their buttocks are flashing their waists;

In addition, traditional Tai Chi requires the whole body to be relaxed, not to break the body, and not to be sharp; All the athletes of the national standard Taijiquan are stiff and broken, of course, they can't talk about energy;

Traditional Tai Chi requires that the legs do not exceed the waist; All the athletes of the national standard Taijiquan have practiced their legs as ballet feet, all over the waist: if the feet are kicked to the sky, what is even more terrifying is that during the competition, the judges will determine the score based on which athlete's legs are high or not.

The best destruction is not to strangle but to mutate, and to mutate in the name of promotion.

Be comfortable boxing and don't make yourself uncomfortable.

Squeeze the ligament, and it will be good to press the ligament out.

Leg press, there is no other way.

The leg press in Tai Chi is not high, and you need to practice more leg ligaments.

The ligament is pulled as follows:

1. Warm-up: Move the joints of the head, hands, waist and legs, and then jog for 15 minutes. (Ligaments are more likely to loosen after jogging).

2. Pull ligaments:

1. Vertical fork: how deep can it be, it is best to stick to the ground, and the back foot is required to be close to the ground, and the upper body is upright. (both legs).

2. Horizontal fork: the heel is on the ground, the feet are hooked, and the rest of the requirements are the same as above. Horizontal fork: Hold your hands on the ground in front of your body, spread your legs left and right in a straight line, and lie prone or sideways with your upper body.

3. Crotch pressing: Trying to separate your knees on the ground, pay attention not to lie on the ground, support your hands, and press your waist and hips backwards and downwards, and the highest level is to stick to the ground. (The posture is ugly, I haven't seen a frog, although it is not and it is not far away.) It works well though. ）

4. Instep: Kneel on the ground, with the instep on the ground, lie backwards, and land on the ground with your back at the highest level. Be careful not to raise your knees.

After standing, raise the knee on one leg, then stretch the calf forward as far as possible, hold it for a few seconds when it reaches the limit, and repeat this practice every day until the calf can be in line with the thigh, and the natural leg will be raised!

Poor flexibility, leg presses, leg slips, kicks.

Taijiquan is the perfect combination of the dialectical theoretical thinking of the Chinese nation and martial arts, art, guidance, traditional Chinese medicine, etc., it takes the traditional Chinese Confucianism and Taoism philosophy in Tai Chi, Yin and Yang dialectical concept as the core idea, set to nourish temperament, strengthen the body, technical confrontation and other functions as a whole, is high-level. Body culture.

Strong leg strength helps with tai chi training, therefore, it is very important to train leg strength, let's learn how to train leg training together.

1. Prepare the posture

Stand upright, centered, feet shoulder-width apart, hands on the hips, eyes straight ahead.

2. Rotating foot movement

Shift the center of gravity to the left leg, lift the right knee forward, the thigh is parallel to the ground, the calf naturally hangs down, take the ankle joint as the axis, use the toe slightly harder, first draw a circle clockwise outward, rotate 16 times, and then rotate 16 times counterclockwise from the outward to the inside.

Tai Chi pile gong is an important foundation for training the strength of leg digging socks, and long-term practice of Tai Chi pile function can improve body balance and stability, and at the same time, it can also train leg muscles.

Then switch to your left foot and rotate it in the same way. The advantage of this is that it is not only good for controlling balance during movement, but also for the exercise of ankle flexibility and calf muscle group strength.

3. Knee rotation exercise

Feet shoulder-width apart, upper body bent forward with hands on knees, knees bent slightly squatting, knees not more than toes. Rotate your knees 16 times clockwise and then 16 times counterclockwise.

Then rotate both knees 16 times at the same time, from the outside to the inside, and then rotate from the inside to the outside for another 16 turns. The advantage of this is that it is conducive to the heating up of the joint run-in and reduces the inertia of the joints and muscle groups.

Tai Chi is a whole-body coordination exercise, and each movement of Tai Chi is supported by the strength of the legs, which trains the legs and prevents bone problems.

4. Kicking exercise

Cross your hands on your hips, first focus on your left foot, lift your right foot slightly back and point your toes to the ground, then kick forward 16 times, and then switch to your left foot and kick 16 times. At the same time as kicking, the toes must be buckled, which can strengthen the muscle strength of the upper and lower legs, especially the contraction force of the calf muscles.

5. Foot kicking exercise

The posture and method are the same as in the fourth movement, except when you push your feet forward and up. Hook your toes as hard as you can towards your knees, and push your heels hard and straight. Press 16 times on each foot. This is extremely important for thigh and calf strength exercises.

6. Kicking exercise

Posture and method are the same as above. Hook your legs forward and upward, and kick your toes as high as you can, 16 times. Do not bend your knees.

The techniques of Tai Chi leg kicks are as follows:

1. Shift the center of gravity back, buckle the left toe, turn the upper body to the right, rotate the left arm externally, flip the left palm and fall in front of the body, palm up, wrist height and shoulder level, right palm arc to the left and close to the inside of the left elbow, palm down, look at the left palm.

2. The center of gravity moves forward, and the upper body turns left. The right palm is pierced from the top of the left forearm, arcing upwards and to the right, and the left palm is arcing down and to the left to the waist, and the head is rotated with the upper body.

3. Turn the upper body to the right and close the right foot to the inside of the left foot. The right palm is downward, the fighting state is arced to the left and up, the left palm is arced to the left, up and right until the two wrists are overlapped in front of the chest, the two palms are crossed and hugged, the right palm is outside, and the palms are inward. Look right ahead.

4. Stand firm with the left leg slightly bent, bend the knee with the right leg and lift it, slowly kick out the right foot to the right front (about 30 degrees), hook the toes, and raise the heel above the waist, and draw the arc between the two palms to the right and the left respectively, the palms are outward, the wrists and shoulders are flat, the arms are extended, the elbows are slightly flexed, and the right arm and the right leg are facing each other up and down. Look at the right palm.

5. Bend the right leg, drop the right foot to the right front, and hit the heel on the ground. The right forearm is externally rotated, the right palm is turned upward, slightly adducted, and the left palm falls, and the arc is extended to the inside of the right elbow through the waist and upward, with the palm downward. Look at the right palm.

6. Shift the center of gravity forward, implement the right foot, turn the upper body to the right, the left palm from the top of the right forearm to arc upwards and to the left, the right palm to the waist side downward and to the right, and the head rotates with the upper body.

1.If the flexibility is too poor, you can do leg pressing, leg consumption, forward kicking, and forward kick training. "Leg Press":

You can choose a desk or a similar height rack, the two arms are stretched out left and right in a straight shape to maintain balance, one leg is upright, the other leg is placed on the desk and straightened, the toes are hooked back, the upper body is leaned forward, and the head is close to the toes as much as possible; "Leg consumption": In this state, persist as long as possible; "Forward kick": start from the left and right of the arms, stretch out flat, in a zigzag shape, the legs alternately kick up, strive to get close to the door of the head, and the supporting legs try to straighten as much as possible.

"Positive kick", similar to the standing pile, is to maintain the state after the leg is kicked out, persist as long as possible, and gradually increase the height of the leg push, which can be combined with strong side kick training.

2.If you have poor balance and stamina, you can do leg control exercises. "Squat method":

Stretch one leg forward and squat with the other leg bent on the knee, alternating left and right, trying to do as many sets as you can. "Rope method": make a two-meter bracket, with a pulley, choose a four-meter length of thin rope, tie one end to the foot and neck, one end through the pulley, hold the other end, and carry out multi-angle, different height of pedaling and control exercises.

Egg bulb practice method": Put a light bulb or an egg on the writing table, practice, facing the writing desk, stretch your arms left and right to maintain balance, support your legs upright, and place the other heel under the heel on the egg winner bulb, the latter must not be broken. The above methods can be selected according to their own situation, the amount of training is flexible, if you are not sure, you can leave me a message so that you can solve it quickly.