The basic process of practicing Tai Chi

The basic process of practicing Tai Chi. I believe you will see many middle-aged and elderly people practicing Tai Chi in the square in life. Moreover, Tai Chi is a kind of exercise that cultivates the body and mind, and it is also a cultural form rich in traditional Chinese national characteristics. The following is the basic process of practicing Tai Chi. Basic process of practicing Tai Chi 1

Steps to practice Tai Chi

1. Sit quietly: (The upper body is required to stand still, and the lower body is required to sit on a chair with the same height as the calf, with the buttocks only Sitting three inches apart, with your feet shoulder-width apart and flat on the ground) should be practiced every day. You must have introverted thinking, benign thinking and three-dimensional thinking (image thinking) to make yourself feel comfortable after sitting. The formula is: one ball is filled with two poles (Baihui and Weulu) and stretched.

2. Huanghai: The tail is fixed, and the upper body is upright and swaying steadily (relax the internal organs, do not practice if you are hungry or full.

3. Zhanzhuang (stand still): face Yin and Yang; similar to the standing posture, with the heels together and the toes apart (the distance between the high bones of the big toes is a fist-width apart), the soles of the feet are evenly on the ground and the soles of the feet are empty, and the center of gravity is at the midpoint of the line between the soles of the feet; the knees are slightly Bend toward the base of the big toe; droop the tail toward the heel; tuck the hips and buttocks, loosen the waist and erect the spine, hold the neck upright (to loosen the vertebrae joints); loosen the shoulders and droop the elbows, relax the chest and open the tuck; Drooping, the little finger is facing the seam of the trousers, the base of the finger is loose, the palm is open, the tips of the two middle fingers are facing each other with the center of gravity.

The head is straight, the nose is facing the navel, the double eyelids are loose and the inside is looking, all facial muscles are relaxed, and the teeth are straight. Hold it slightly, touch the tip of the tongue lightly to the base of the tongue, let the breath settle in the lower abdomen, and breathe naturally. Generally, stand for 15-30 minutes, and you can extend it if you feel comfortable. Jisheng calls this a "basic and healthy route" and should be practiced every day. After a few months, you can practice boxing only when you have a kind of inner strength, that is, inner strength. It is: the three-legged tripod stands with the weight down.

5. Learn the six postures: big stroke; grasping the sparrow's tail; holding the knees and stepping forward; chasing the monkey upside down; splitting the hands with the clouds; and parting the mane of the wild horse

6. Learn the nine-position Tai Chi: a. First learn the upper body movements in a fixed step; b. Then learn the lower limb movements (the upper limbs do not move); c. Finally combine.

Requirements for practicing Tai Chi

1. General requirements: One ball is full, two poles are stretched long, three legs are standing, four are flat and eight are stable, five bows are integrated, and six sides are strong

2. Basic movement technical requirements

The head is upright: the head is held upright, the eyes are looking inward, the tip of the nose is facing the navel, the ears are drooped, and the mouth is closed and the tongue is rolled up. The body is straight: the waist is straight and the belt is wide, the chest is empty and the abdomen is strong, the tail is drooped, the back is straight and the chest is relaxed.

Feet are flat: the feet are flat and the knees are bent, the hips are loose and the crotch is rounded (Siping: the feet are flat, the hips are flat, and the shoulders are flat. Flat, both ears flat)

Hand length: The shoulders are lowered and the elbows are relaxed, the arms are rounded, the wrists are raised and the bases of the fingers are empty, and the middle finger is in line with the curve.

3. Movement (boxing) technical requirements: the head, body and waist move first, the feet are flat and the weight of the three tripods is absorbed, the shoulders, hips, elbows and knees are divided into two and four parts, and the body is connected from the tip to the middle.

4. Practice in four steps: A. Concentrate your mind; B. Stretch your muscles and bones; C. Coordinate and balance; D. Cultivate your character.

5. Develop four levels of strength: First. Tension Jin; Second Wholeness Jin; Third Silk Winding Jin; Fourth Hua Jin

6. Yin and Yang must be balanced, and virtuality and reality must be distinguished: there must be reality in the virtuality, and virtuality in the reality; hardness and softness must be balanced, and movement and stillness must be balanced. Also. The basic process of practicing Tai Chi 2

If you want to practice Tai Chi well, you must first master the breath. Qi is the source of power, and power is the essence of Qi. You should not rush for success when practicing Tai Chi. To exert force in Tai Chi, you must lower your shoulders and elbows, relax your waist and straighten your back. You must train yourself to be loose, stretched, ethereal, concentrated, concentrated, with a straight mind and no random thoughts. Then you must practice to " "Flexible", practice with the principles of "looseness, deepness, emptiness and tranquility" and the correct methods. If you keep practicing, you can reach the state.

Tai Chi is a kind of physical exercise that combines connotation and external training. If you want to practice Tai Chi well, you must first learn the correct traditional culture and be able to accept correct Tai Chi training. We can Tai Chi is practiced through the six movements of Tai Chi: "opening shoulders, lowering elbows, swinging elbows outward, adducting hips, and reining in horses." These six movement essentials are the six basic movements we need to master to master Tai Chi. Everyone must be able to practice them

Because they play a very important role in physical training. Now I will present to you the essentials of the six movements and introduce to you the importance of these six movements in practicing Tai Chi: "Sink the shoulders and elbows, relax the waist and straighten the back, sink the energy in the Dantian, concentrate on the mind, and keep the mind upright." sex.

If you have sunken shoulders or elbows, you can extend your elbow joint forward. When you extend your elbow joint, you will feel that your arm is straight, which is a sunken shoulder. This feeling is a sunken shoulder. The basis of the elbow. When our body is not strong enough, our arms are often bent and do not have the usual straightening strength. This is because there is no shoulder sinking. If the body itself feels tense, it is necessary to stretch the shoulders forward and move the shoulders together. Crossing means sinking shoulders and elbows.

We rush out with our heads forward, and our bodies must be flexible. This momentum is brought about by sinking our shoulders and elbows. We must suck our shoulder blades like a magnet to sink them, so that we can have momentum. , otherwise you will just rush forward, your body will not be flexible, and the feeling of momentum will make your shoulders and elbows sink.

When the body is hard, it is easy to exert force, which is also thankless. Once the whole body is stiff, it will become inflexible. When you punch, you will not be able to punch vigorously and will fall. The body's muscle strength is insufficient and it will not be able to punch. This is also what people who are currently lacking in boxing

Therefore, it is necessary to practice Tai Chi well. You should start by training your arms. Why? When the arms become straight arms, they can replace the legs, and the strength of the hips can be developed. The whole body becomes a straight-arm shape. When boxing, the shoulders and elbows are lowered, so to practice Tai Chi well, the body must first lower the shoulders. Dropped elbow. Basic process of practicing Tai Chi 3

Benefits of practicing Tai Chi to the body

1. Mobilize muscles and bones.

Because modern people sit and work in offices for a long time, their lives are irregular, and they maintain a working state for a long time. The muscles and ligaments of the body are stiff, inelastic, and lack strength. By practicing Tai Chi, you can activate your muscles and bones, and make your body more flexible. Joints are more flexible.

2. Promote blood circulation.

If a person's meridians and blood are blocked, various diseases will occur. After Tai Chi stimulates menstruation, it can also strengthen the body's blood circulation, accelerate metabolism, and eliminate toxins.

3. Improve heart function.

Although Tai Chi is slow, it can promote blood circulation throughout the body, enhance heart function, and make the heart stronger.

4. Relax your nerves.

When Tai Chi music sounds, devote yourself wholeheartedly to Tai Chi, hold your breath and concentrate, which can relax the nervous system and relieve dizziness and other symptoms caused by mental stress.

5. Correct the spine

Practicing Tai Chi has a very obvious exercise effect on our spine. Almost every move in Tai Chi uses the waist. Accumulated over a long period of time, it has a very good effect on the shape and structure of the spine. "It is rare to see elderly people who practice Tai Chi have spinal deformities and hunched backs.

6. Prevent constipation.

Since the central nervous system controls all systems in the body, practice it often Tai Chi can achieve the effect of "beating a cow across a mountain" by enhancing the activity of the central nervous system and improving the function of the digestive system. It can also avoid digestive disorders caused by disorders of the nervous system, such as disorders of movement, secretion, and absorption.

7. Eliminate blood stasis

Tai Chi has many movements, including the activities of various groups of muscles and joints, as well as rhythmic breathing movements, especially the combination of these two movements. It can enhance blood and lymph circulation and reduce blood stasis in the body. It is a good way to remove blood stasis in the body. It can also accelerate blood circulation and improve blood circulation.

What should you pay attention to when practicing Tai Chi?

1. The place should be quiet.

In spring, summer, autumn and winter, it is best to use it in courtyards, corridors, parks, forests, rivers, open spaces and other places with fresh air and quiet air. In winter, it is best to use indoor venues in cold places.

2. Ventilate and avoid wind.

Avoid practicing in air-conditioned closed environments. It is not advisable to perform fitness exercises in courtyards filled with smoke and dust and the air is polluted. Keep the air fresh. When practicing Tai Chi outdoors, you should avoid practicing in drafts, strong winds, or foggy days.

3. Loose clothing.

Coats and trousers should not be worn too tight, and the belts should be fastened appropriately; shoes should be comfortable and should not be worn too tight or too loose.

4. Preparation for activities

Before exercising, you must be prepared to stretch, bend, squat, etc., otherwise it is easy to cause sprains, injuries, fractures, etc.

5. Standard posture.

The basic requirements of Tai Chi are to hold the chest and pull up the back, relax the waist and tighten the hips, sink the shoulders and lower the elbows, and sit with the fingers relaxed and the wrists relaxed. If your movements are not standardized during training, it will not only affect your performance, but also your inner understanding.