1. Practice steps of Taijiquan
First palm the eight dharmas and four square four corner directions on the handshake. The five element movement is used to master the five main steps in the routine (advance and retreat, Gu panding). After a period of practice and consolidation, I basically mastered the basic skills of Taijiquan.
At the stage of learning routines, it is best to divide a set of fist fights into three segments to learn, and each movement is divided into four links to practice, so that it is easy to remember and consolidate. Remember to consolidate one paragraph before learning the next. Until the whole routine is finished.
After learning the routine, in addition to practicing hard, you should also practice the routine repeatedly with the coach, so that the coach can correct the fist fight at any time. It is further convenient to move from conscious movement to skilled unconscious movement. At this time, you will feel that you are improving every day.
After skillful movements, under the guidance of the coach, you can understand the ingenious connection of one move to another, and carefully experience the feeling that the momentum is constantly breaking, the lotus root is broken, and the silk is connected. Slowly enter the mature stage from the body and mind.
Under the strict guidance of the coach, gradually relax the hands, elbows, shoulders, feet, knees, and spans in the practice routine, and seriously experience the overall coherence of the little collar, the middle follow and the root push.
2. The practice methods of Taijiquan
2.1. Master your own center of gravity
The reason why Taijiquan can change infinitely is that Taijiquan shifts its center of gravity by changing its footwork and posture. When boxing, the center of gravity of the human body is always biased towards one foot, otherwise you will make a “double” mistake. For example, the shift of the center of gravity of Chen Style Taijiquan can also be 46, 37 and 28. According to the changes of the source and the force, adjust the weight of the two feet in a timely manner to maintain their own stability.
2.2. The lifting height shall be moderate
The principle is that progress should be low and retrogression should be high. Low is close to the ground, and high is no more than ankle. Therefore, we should pay special attention to the moderate height of the feet when changing the footwork, and the overall height of the body should be consistent in the process of boxing. It should not be too high or too low, or too high or too low. At the same time, we should also pay attention to the principle of “shovel the ground with the heels of the first step, and first with the toes of the second step”.
2.3. The stride size shall be appropriate
The size of the moving steps varies from person to person. People’s height, short and fat legs, and the size of their steps are also different. The size of the stride can affect the conversion and stability of virtual reality in the process of boxing. The stride is too small to pull, which makes it impossible to apply force. If the stride is too wide, the center of gravity is easy to be unstable and may lean backward or forward. Comfortable stride size and stable center of gravity are the best.
3. Practice skills of Taijiquan
First of all, we should induce relaxation and gradually transition from natural breathing to reverse abdominal breathing. According to the practice, we should first do a good job in “three adjustments”, that is, adjusting the body, breath and heart, so as to achieve upright body, stable breath and calm heart; Then, adjust the relaxation of the body, gradually loosen it from the head to the foot, and then loosen it from the foot to the top until it reaches the top of the head. After repeated adjustment, the looser the better, and the better the whole body is. After feeling the whole body is free, you can start the training of opening and closing and pulling Qi.
Taiji ball holding pile (also known as Taiji pile, mixed element pile or round pile) can produce a variety of natural deformation after proficiency. During the drill, first stand naturally, with your arms hanging loosely, your neck drawn, your back pulled, your waist pulled, and your body lengthened. First relax with “three adjustments”, then open your feet, slightly wider than your shoulders, bend your knees and squat down. At the same time, sink your shoulders with your hands from your abdomen to your elbows, wrap your arms around your shoulders, lift them up to your chest, put your palms inward, face your palms and fingers, about seven inches away from each other, your thumbs and fingers are nose level, your elbows are slightly lowered, your arms are supported like a ball, your arms are supported inward, your head is upright, your spine is straight, and your body ends are visible. You should achieve bone support, tendon extension The meat is loose and tight, the hand is tight to the shoulder and the waist, and the foot is tight to the hip and the waist. Keep the essentials and requirements.
The combination of internal and external: when practicing boxing, one understands the relationship between internal skill and appearance, and applies “guiding Qi with meaning”, Exercise with the method of “Qi moving the body”. Because the use of internal Qi is invisible, the comfort and smoothness of the use of internal Qi can not be seen from the appearance. However, the posture of Sports Boxing is seen in the appearance. The degree and relationship of each posture and internal Qi in the movement should be carefully understood, and whether it meets the theoretical requirements should be carefully understood. The use of internal Qi should penetrate into the appearance and posture.
What should we pay attention to when practicing Taijiquan
The basic requirements of Taijiquan movement posture are: weak spirit and strong force, chest and back pulling, loose waist and buttocks, sinking shoulders and elbows, stretching fingers and sitting wrist, and tail Yan Zhongzheng.
If the action is not standardized during practice, it will not only affect your play, but also affect your understanding and inner feeling.
The standard Taijiquan technique requires that Qi sink in the Dantian, round crotch and live hip, drum inside and drum outside, movement such as silk drawing, and steps such as cat walking. All kinds of basic technical movements should be accurate in starting point, clear in running route, in place at ending point, consistent in movement, follow up and down, and cooperate with hands and eyes, so as to make the body move freely.
When practicing Taijiquan, you must learn it under the guidance of professionals, including the extremely important help adjusting stakes, correcting movements, and guiding you to understand your inner feelings.
What are the taboos of practicing Taijiquan
1. Avoid visiting: Taijiquan is an internal boxing, which focuses on both internal and external cultivation. It is difficult to enter the house if you mix the moves of external boxing.
2. Avoid practicing with miscellaneous boxing: Practicing Taijiquan with other miscellaneous boxing can easily cause confusion of Qi and blood in the body, and it is difficult to practice all day long.
3. Don’t rush for quick success: Kung Fu is not obtained by learning alone, but by practicing. Only when you practice to the throat of fire can you succeed. There is no through train, and you can’t reach it quickly.
4. Avoid excessive fire for skill: the key to practicing Taijiquan is to build a good bridge and regulate your breathing. Only when you attack with gentle fire can you fill the pool with body fluid and nourish it with pills. If the mouth is not loose, the teeth are closed, and the bridge is too tight, the mouth will be dry and bitter, which will damage the essence and consume gas.
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