Practicing Tai Ji Chuan's basic skills can make Tai Ji Chuan's skills develop in an all-round way, improve the standardization of action norms, and lay a solid foundation for further learning Tai Ji Chuan routines. Let me share the basic skills of Tai Ji Chuan with you. Welcome to read and browse.
(1) hand type
1. Boxing: five fingers curl and bend, naturally grasp, not too tight, and stretch naturally with force.
2. Palm: The five fingers are naturally straight and differentiated, with a round mouth and a concave palm.
3. Hook: The first knuckle of the five fingers naturally pinches.
(2) manipulation
"1": the arm bends into an arc, the elbow joint droops over the front of the body, the palm is inward, higher than the shoulder level, and the strength reaches the outside of the forearm.
2. paddling: the arms are slightly curved, the palms are diagonally opposite, and the palms are arched from front to back to the front of the abdomen.
3. Squeeze: one arm is bent on the chest, the other hand is close to the inside of the wrist, the palm is forward, and both arms are pushed forward at the same time. The arms are round, but the height is not over the shoulders, and the force reaches the forearm.
4. Pressing: stretch your arms from flexion, push your hands in an arc from back to front, sink your wrists, relax your fingers, put your palms forward, don't cross your shoulders, and extend your palms.
5. Boxing: The fist hits forward from the waist and reaches the fist face. The eye is straight and the heart is flat.
6. planting boxing: the boxing method is from top to bottom, and the boxing face is inclined downwards, reaching the boxing face directly.
7. Punch: the fist is horizontally punched in an arc from bottom to top, the arm is slightly flexed, the heart of the fist is inclined downward, and the force reaches the fist surface.
8. Left fist: The fist is thrown forward from the top, the heart of the fist is tilted upward, the height is equal to the head, and the strength reaches the back of the fist.
9. Split your hands: fold your hands back and forth or left and right, and bend your arms slightly.
10. Two-handed grip: one hand is held horizontally from the front of the abdomen through the knees, and the palm is down.
1 1. Push the palm: Push the palm forward from the shoulder or chest, with the elbow relaxed and slightly flexed, the palm forward and the fingertips upward.
12. Palm puncture: the palm extends along the other arm or the inner thigh, and the fingertips are forward.
13. cloud hand: put your hands in front of you and circle them from the inside out to the top, not lower than the crotch, but not higher than the head.
14. Hold the palm: bend your arm and lift it, put your palm on your forehead and tilt it outward.
15. Palm support: the two palms are supported up and down or left and right respectively, and the force is symmetrical.
16. Palm pressing: thumb inward, palm downward, palm horizontal pressing.
17. Palm support: palm up, lift from bottom to top.
18. Pick the palm: transition from the fingertip forward to the fingertip upward, lift the side palm from bottom to top, and the height is flush with the eyebrow.
(3) Step type
1. lunge: feet apart, front legs bent, thighs tilted to the ground, toes forward, knees and toes facing up and down, hind legs naturally straightened, toes tilted forward, and the whole sole touched the ground.
2. Dumb step: bend your hind legs, bend your toes forward, touch the ground with all your feet, slightly bend your front legs, and follow the ground with your forefoot or feet.
3. Servant step: squat with one leg bent, all feet on the ground, toe abduction; The other leg naturally goes straight to the side, the toes are buckled, and the whole foot touches the ground.
4. Half-horse stance: the front foot is slightly buckled forward and the rear foot is laterally outward. Feet apart about three feet, all feet on the ground. Squat your legs, your thighs are above the level, and your center of gravity is biased towards your hind legs.
5. Take a short rest: cross your legs and squat, overlap before and after, touch the ground with your front feet, abduct your toes and raise your heels.
6. Step D: Half squat with your legs together, with one foot on the ground and the other foot on the inside of the supporting leg and foot.
(4) footwork
1. Step: the back foot passes through the inside of the front foot (supporting foot) and steps forward.
2. Step back: the front foot passes through the inside of the back foot (supporting foot) and takes a step back.
3. Follow-up: follow the hind foot and move forward half a step, and the front feet do not cross.
4. Sidewalk: Two feet move horizontally in parallel and continuously.
5. Swing: Take a step on your toes to rest and form an external figure with your hind feet.
6. Buckle step: the toes are buckled upwards to form an inner picture with the hind feet.
7. Grinding feet: rotate with the heel or sole as the axis.
(5) Leg method
1. Split feet: support the leg to stand firm and slightly bend, raise the other leg, bend your knees, then swing the calf upward, straighten the leg, and spread the foot surface flat above the waist.
2. Kicking: the supporting feet are slightly bent and stand firm. Bend your knees and lift your other leg. Swing your calf up, hook your toes back, push your heels out, and put your feet above your waist.
(6) Body shape
1. Head: slightly inclined to hang upward, don't sway askew, keep a straight expression, keep your eyes straight, close your mouth lightly, and press your tongue against the upper jaw.
2. Neck: naturally vertical, flexible in rotation and not stiff.
3. Shoulders: flat and relaxed, without hunchback, bending or leaning back.
4. Elbow: naturally bend and sink to prevent the elbow from being raised straight.
5. Wrist: sinking "flat wrist", full of strength, not soft.
6. Chest: slightly loose, don't stretch out, and don't deliberately shrink.
7. Back: Stretch and stretch, don't hunch over.
8. Waist: loose and heavy downward, flexible rotation. It is not allowed to bend forward or stand backward.
9. Back: tall and straight, keep your body straight and natural.
10. Hip: slightly inward, not outward.
1 1. Hip: loose and straight, with contraction, concentrated in lower limbs. Don't twist or stand forward.
12. Legs: stable and solid, curved and fit, light rotation, smooth movement, natural relaxation of knees, and difference between genuine and fake soles.
(7) posture
Maintain a healthy and comfortable state, rotate freely, be impartial and naturally stable; The movement takes the waist as the axis, drives the limbs, follows up and down, and the reality is clear, and it can't be sluggish and suddenly goes up and down; The posture should be generous and complete.
(8) Visual inspection method
We should concentrate our thoughts and guide them. When standing, look straight ahead or look at your hands; When changing posture, the eyes are in harmony with the technique, footwork and posture. Follow the trend and look natural.
Expanding: the Health Function of Extreme Boxing
First, the function of digestive organs.
Tai Ji Chuan exercise, due to the cooperation of reverse abdominal breathing, increased the breathing depth, made the diaphragm move up and down, greatly increased the function of digestive organs, eliminated gastrointestinal pneumatosis, kept the Gu Dao unblocked, adjusted and improved the meridians and digestive system, and made the intake and supply of ying Wei sufficient. At the same time, the secretion function of salivary glands increases, and saliva flows into the stomach with breathing, which not only promotes the digestion ability of the stomach, but also helps the self-treatment function in human body and prevents many diseases from happening easily.
Second, the function of the heart system.
When people are quiet, the opening of hair vessels only accounts for about 2.5% of the total number, and the circulation speed of qi and blood is slow, and the muscles of skeletal muscles are in the limbs, so the required supply of camp and health is reduced, just like a high tap water pipe, which is short of water due to water pressure or water pipe blockage, whether the heartbeat and blood circulation in the blood vessels are smooth or not. When people practice Tai Ji Chuan, their limbs contract and flex at a certain posture and flexion speed, and their internal qi expands, and their movements are gentle and gentle. Because the blood circulation speed is accelerated, the waste in the blood is removed, the capillaries are fully supplied, the physiological function is maintained, and the invasion of germs and other toxic substances is avoided, so it has obvious effects on preventing and treating arteriosclerosis, hypertension, myocardial infarction and coronary heart disease.
Third, the function of the nervous system.
According to the research of sports doctors, Tai Ji Chuan's "relaxation, slow, even, soft, light and slippery" and microwave movements can make the cerebral cortex in a state of self-restraint and rest, thus restoring the dysfunction caused by excessive excitement or strenuous exercise. Because when the cerebral cortex is inhibited, the oxygen consumption decreases, the oxygen content in the cerebral blood increases, the frequency of brain electromagnetic waves increases, and the mental activity of the central nervous system responsible for the human body returns to normal, so it has the best therapeutic effect on insomnia, dizziness, neurasthenia and other diseases.
Fourth, the function of respiratory organs.
The main respiratory organ of the human body is the lung, which completes the gas exchange between the body and the outside world. Human respiration is related to gender, sexual age, body posture, altitude, temperature, humidity, air pressure, wind direction and wind speed. Under normal circumstances, men breathe 12 to 18 times per minute, and women 13 to 65438+. The movement of the diaphragm of zang-fu organs is between one and two centimeters, but when practicing Tai Ji Chuan, the body is guided by qi at will, while the body is guided by the cooperation of limbs, so that the qi is distributed all over the body and the pores of the whole body are wide open. The cosmic qi inhaled from the pores of the whole body meets and merges with the vitality in the body in Dantian. Due to reverse abdominal breathing, not only the diaphragm movement increased by four to five times, but also the upright vital capacity of the body increased. Medical proverbs say that "an inch smaller waist can prolong life for ten years", and the whole body is well developed, so that all organs of the whole body can play their due normal functions, provide nutrients needed by each cell, play a potential self-treatment function, inhibit muscle atrophy, hair loss and skeletal softening, not only slow down aging and degeneration, but also prevent and treat various respiratory diseases.
Five, the regulation of visceral function
The main function of Tai Ji Chuan exercise is to regulate and control the functions of zang-fu organs. According to the general conclusion of modern medical research, "Because the organs of the human body are managed by the autonomic nervous system, which is composed of sympathetic nerves and parasympathetic nerves, many diseases in the human body are caused by the dysfunction of autonomic nerves. For example, if the body and limbs can move slowly, smoothly and naturally, they can interact with internal qi, adjust the autonomic nervous system together with the central nervous system, and maintain the sympathetic and parasympathetic nerves of internal organs. Consciously guiding the internal and external combined and interactive Tai Ji Chuan exercise can not only regulate the visceral function, but also nourish the bones and muscles, so that the heart rate is normal, the qi and blood are renewed, the gastrointestinal peristalsis is normal and rapid, the intake of camp guards is good, the mood is stable, the spirit is full and vigorous, and the life can be prolonged and naturally successful.
;