Beginners to Tai Chi need to go through three stages: the first stage is hand training, the second stage is leg training, and the third stage is waist training. The first stage is mainly about learning to draw arcs in circles with your hands. In the second stage, after you become more proficient in drawing arcs with your hands, you will focus on practicing leg skills to keep your legs strong and slowly practice a little up and down. Stable kung fu; the third stage is to start learning to use the waist based on the previous two stages. This is an important stage in learning and practicing Tai Chi, and it is also an important step in learning and practicing Tai Chi.
The waist is the core of Tai Chi and the key to practicing Tai Chi. It is the real secret of Tai Chi martial arts. Therefore, waist training is very important.
Just as the boxing proverb goes: "Xingyiquan, Bagua Steps, Tai Chi waist." It also goes: "If you don't strengthen your waist in boxing, your skill will not be high after all." The difficulty of learning Tai Chi is that the most difficult thing is to fight against it. The understanding, understanding and mastery of waist skills. So how to train your waist?
Relax the waist, loosen the waist, lumbar vertebrae and their ligaments, relax the muscles on both sides of the waist, and gradually change the natural curvature of the waist. When standing, the waist straightens or even protrudes backward; when sitting, the waist straightens or even collapses forward. When straightening, do not stiffen, but pull up and down, as if the vertebrae are gently overlapping each other. In ancient times, it was said to be "shaped like a nine-bend ball", which refers to a relaxed spine.
(1) Zhanzhuang Loosen Waist Method
Stand relaxed and still with the whole body, step on the air and spread the two feet apart, forming a back figure; squat with the knees slightly bent, and the knees do not reach the toes; the hips Pull back so that the groin of the thigh becomes an empty triangle; the Mingmen point on the waist protrudes backward, and the tail gate droops like a sitting position rather than sitting; the tip of the tail gate points to the midpoint of the equilateral triangle connecting the two heels, both of which are Adjust the crotch and lift the perineum. The body shape of the whole body should be in accordance with the above requirements. The knees should be loosened and slightly buckled inward, the ankles should be relaxed, the feet should be flat, hold the ball in the hands or put the palms together, and place them in front of the abdomen or chest. Use abdominal breathing. When inhaling, draw your mind towards the Mingmen, take a full breath, sit down slightly, and relax your waist. You can repeat this for 3 to 5 breaths. Stand for half an hour at a time. This method can not only loosen the waist and hips, but is also a quick way to loosen the tail.
(2) Turn the hips and loosen the waist method
Stand upright with the whole body, feet parallel and slightly wider than shoulder width, hands on hips, squat moderately, torso and thighs form an obtuse angle, knees But pointe. Relax the hip joints and use the tailbone as the moving point to drive the hips into a circle. Use this to move the joints, muscles, ligaments, etc. of the waist. After practicing for a long time, the waist and hips can not only turn horizontally to draw a circle, but also turn vertically to draw a circle, that is, a "standing circle", and even a "mixed circle" that combines both horizontal and vertical movements.
(3) Squat against the wall and relax the waist method
Stand facing the wall, relax your whole body, keep your whole body in a neutral position, put your feet together, put your toes against the root of the wall, buckle your shoulders forward, hold your chest and abdomen, and lift your nose Stick to the wall, squat down with your waist thrust out, and don't tilt your head, repeat this process. Beginners who have difficulty squatting with their toes against the wall can stand a little apart and squat with their feet parallel to each other. Do one set of 30 squats each time, and squat more than one set every day. After you become proficient, you can squat with the tip of your nose away from the wall; you can further squat with your legs flat and take some time. This method can not only loosen the waist, but also treat various discomforts caused by deviations in Qigong practice. It is a secret method that has not been passed down in ancient times.