A step-by-step illustration of Taekwondo Poomsae Tai Chi

Taekwondo is one of the official events of the modern Olympic Games. It is a sport that mainly uses hands and feet for fighting or confrontation. Below I will bring you a step-by-step diagram of Taekwondo Poomsae Tai Chi for your reference!

A set of movements in Chapter 1 of Tai Chi is the use of "Qian" (Heaven) in the Bagua. "Qian" is the first hexagram of the Bagua. Tai Chi is the source of all things, starting from Qian. There is light and rain in the sky - these two are necessary for the beginning, growth and continuation of nature. The sky began and the earth formed. Human life begins on the earth, but its continuation lies in the sky. The hexagrams of the Bagua symbolically express all phenomena of man, nature and the universe, so Tai Chi Chapter 1 is also the foundation of Taekwondo Poomsae.

Chapter 1 of Tai Chi:

Most of the compositions also use the forward bending standing posture, so that beginners can also fully acquire it. Practice. The only techniques used are straight punches in the middle, blocks in the lower sections, catches in the middle, upper moves and front kicks.

The characteristics of Tai Chi Chapter 1 are mainly stances and simple walking. The movements are composed of basic movements of lower block, middle block, upper block, straight punch, and front kick. It is a Taekwondo Poomsae is compulsory for level 8.

Note: When moving left or right or turning around, use the sole of your front foot as the axis. Blocking, front kicks and straight punches must be completed simultaneously. The path of lunge movement is a straight line.

The progression route of Tai Chi Chapter 1 eventually forms a "king" character, starting from the starting point and finally returning to the starting point for 18 movements.

1. ← Step forward, guard, and punch (once each time on the left and right)

2. ↑ Take a lunge, guard, and punch

3. → Step forward, guard with the outside of the wrist, and use a front fist (once each time on the left and right)

IV. ↑ Step forward with a lunge, guard with a front fist

5. ← Step forward with the head guard, and kick forward , Right fist (once each time for left and right)

Six. ↓ (Left hand and left foot) Lunge down to guard, cross lunge and Fist forward.

Three chapters of Taekwondo Poomsae and Tai Chi

Head:

When practicing Tai Chi, the right The requirement for head posture is to raise your head naturally, avoid stiffening of the neck muscles, and do not tilt east to west or sway freely. The movements of the head and neck should follow the changes in body position and direction and be coherent and coordinated with the rotation of the trunk. The face should be natural, the chin should be retracted inward, and breathing through the nose should be done. The mouth closes naturally.

The eyes should follow the rotation of the body, looking at the front hand (occasionally looking at the back hand) or looking straight ahead. Try to be natural, and your attention must be concentrated, otherwise the exercise effect will be affected.

Trunk:

Chest and back: In the essentials of Tai Chi, it is pointed out that "hold the chest and pull out the back", or "contain the chest and move on the shoulders", which means that during the exercise Avoid pushing your chest outwards, but don't shrink it inward too much, just let nature take its course. "Hold the chest and pull the back" are interrelated. The back muscles should be stretched as much as possible along with the stretching of the arms. At the same time, pay attention to the chest muscles to relax naturally and not make them tense. In this way, the chest will have the meaning of "holding", and the back will also have the meaning of "holding". The "pulling" form can also relieve the tension between the chest and ribs, and the breathing can be adjusted naturally.

Lumbar spine:

Practicing Tai Chi requires the body to be upright and comfortable. To do this, the waist plays an important role. Among the popular sayings are "the waist is the first ruler", "always pay attention to the waist", "the waist is the axle", etc., which all indicate that the waist is the key to body rotation, changing, adjusting and stabilizing the whole body movements. The center of gravity plays a very important role. During practice, no matter whether it is forward or backward or rotating, any movement that starts from empty and then gradually comes to fruition, the waist must be consciously relaxed to help the Qi sink. When the waist is sagging, be careful to be upright and comfortable. Do not push the waist and abdomen forward or bend backward, so as not to affect the flexibility during transition. Loose waist can also increase the strength of the legs, stabilize the chassis, and make the movements flexible and complete.

Buttocks:

When practicing Tai Chi, it is required to "tighten the buttocks", maintain a natural state, and avoid protruding buttocks or twisting left and right. Relax your waist and straighten your spine to maintain the uprightness of your trunk.

Legs

In the process of practicing Tai Chi, the legs play a decisive role in the advancement and retreat of footwork and the stability of the whole body. Therefore, leg movements are required to be correct, flexible and stable. When practicing, special attention should be paid to the movement of the center of gravity, the position of the feet, the degree of leg bending, the movement of the center of gravity, the changes in the virtual and actual strength of the legs, and the front-to-back connection of the entire routine.

When moving the legs, the general requirements are to loosen the hips, bend the knees, and raise and lower the feet lightly, so that the lower limbs can move lightly, steadily, and advance and retreat flexibly. When taking a step, support your weight with one leg to stabilize your center of gravity; then step forward slowly with the other leg. The rising and falling of the feet should be light and flexible. When moving forward, the heels touch the ground first; when moving backward, the soles of the feet touch the ground first, and then slowly step down. When taking a horizontal step, place the side leg first on the toes, then on the soles of the feet and then on the heels. When following or stepping forward, the toes or soles of the feet should be placed first.

Both the step shape and footwork require clear and distinct leg movements. In addition to "starting" and "closing", avoid placing your weight on both feet at the same time (double). When the right leg supports most of the body weight, the right leg is strong and the left leg is weak; when the left leg supports most of the body weight, the left leg is strong and the right leg is weak. In order to maintain body balance, the empty foot acts as a fulcrum (such as the front foot of the empty step and the back foot of the lunge). The movements of kicking and spreading the feet should be slow rather than fast (except for individual movements), and the body should be kept balanced and stable.

Arms:

The general requirement is to lower the shoulders and lower the elbows to relax the two related joints of the shoulders and elbows. When exercising, pay attention to the looseness of the shoulder joints and consciously extend them outward to give the arms room to maneuver.

When the arms of Tai Chi are extended or bent, they should not move straight in or out, but straight in and out. The rotation of the wrist and forearm should be accurately expressed. The opponent's movement requirements are: in all palm-retracting movements, the palms should be slightly subtle, but not softened or floating. The palm movement should be natural and the fingers should be stretched. Clench your fist loosely and don't use too much force.

The hand and shoulder movements are completely consistent. If the hand is excessively extended forward, it is easy to straighten the arm, failing to meet the requirement of "sinking the shoulder and lowering the elbow"; and excessively lowering the shoulder and lowering the elbow, neglecting to extend the hand forward, and easily causing the arm to be too bent. .

In short, when moving, the arms should always maintain a certain arc, and the movement of pushing and closing the palms should not suddenly break. Only in this way can it be both measured and continuous, light but not floating. The face is calm and not stiff, flexible and natural.

Tai Chi is a unique fitness exercise developed on the basis of the traditional health-preserving methods "Daoyin Shu" and "Tuna-Na Shu". It advocates "guiding Qi with the mind and moving the body with Qi", and has the following characteristics: Qigong mind-regulating exercise methods. Thus, Tai Chi has formed an inner-gong boxing movement that requires the close integration of consciousness, breathing and movements, and "trains mind, Qi, and body" to unify internal and external movements. "Start with mental movement, then internal movement, and then external movement." It forms a unique boxing method that combines hardness and softness, has rhythmic speed and slowness, and alters hair growth and development, and is controlled by internal strength.

Chinese medicine believes that a person is an organic whole, with meridians connecting the upper and lower parts, communicating with the inside and outside. The internal organs belong to the internal organs, and the external collaterals are connected to the limbs and joints. The unique practice method of Tai Chi can be beneficial to clearing the meridians and activating the meridians. First of all, we know that sudden, strong and long-lasting stimulation of the seven emotions will cause disorder of the human body's qi and imbalance of the yin and yang qi and blood of the organs. Tai Chi emphasizes the relaxation of the whole body, which can weaken, transfer and overcome the seven emotions of internal injuries. Stimulates and helps clear the meridians. Secondly, Tai Chi’s gentle, gentle, and gentle movements throughout the body will warm the whole body, increase the speed and intensity of meridian conduction, and facilitate the circulation of pulse energy in the meridian system, which circulates throughout the body, internal and external, and is conducive to The meridians are smooth and transparent, allowing Qi and blood to fill the whole body, nourish various organs, tissues and organs, nourish yin and yang, maintain and protect the body's functions, and increase the ability to resist diseases and repair itself. Third, in Tai Chi exercise, the rotation of the waist and the flexion and extension of the limbs create different pulling, squeezing and rubbing effects on more than 300 acupuncture points throughout the body. This is actually a kind of self-massage, which can play a role similar to acupuncture, activate the meridians, stimulate the meridians, dredge the meridians and adjust the deficiency and excess, strengthen the maintenance and connection of the physiological functions of various tissues and organs, and keep them in a coordinated and orderly state.

Tai Chi is a health-preserving technique that pays great attention to the unity of nature and man, and the unity of form and spirit. Tai Chi combines movement and stillness, seeking stillness in movement, using stillness to resist movement and remaining still despite movement, which makes Tai Chi more effective. It conforms to the fitness principle of moderate exercise; at the same time, Tai Chi's unique purpose of calming the mind makes it easier for the mind to calm down, which can effectively block the interference and disruptive influence of excessive and intense seven emotions on Qi and blood, and protect the "Yuan Shen" from functioning normally. The function of regulating human physical and mental health.

Tai Chi is a science with a long history and profound content, containing rich and unique practice methods. Tai Chi not only inherits China's ancient traditional health-preserving methods, but also develops them based on modern science, thereby achieving greater health-preserving and health-care effects in fitness, disease treatment and anti-aging, which are unmatched by drugs. special effects. This special effect is not something you can just reach out for. The following aspects must be achieved during practice:

First of all, the movements must be standardized, which means that the body posture must meet certain movement standards. This is also the key to each move. , no matter how varied the movements are, all movement requirements must be followed. Only the standardization of body posture and movements is conducive to "following the movement of the mind"; it is conducive to lengthening the limbs and more flexibly showing the characteristics of uprightness, looseness, roundness and lightness, which is conducive to "preventing movement with stillness" and "moving with movement". "Seeking tranquility in the middle" and "maintaining the spirit within", so that the boxing practice can appear in a virtual realm where only the mind moves but not the body, and the exercise enters a higher level, so that it can originate from the inside to the outside, and can be restrained from the outside. Internally, skillfully carry out internal and external cultivation to achieve the unity of mind and body. In order to achieve standard movements, we must first achieve naturalness and relaxation of the body. At the same time, the spirit should also be relaxed. Only by being "sparse" can the body be "quiet".

The Chinese nation has created a splendid culture in thousands of years of production practice and social life. Among the rich and colorful health and fitness techniques, Tai Chi has its unique, complete and scientific exercise methods and theoretical system. , as well as good, accurate and universal health care and medical effects, which are loved by the masses.

Traditional Chinese medicine believes that the human body is a contradictory and unified whole centered on the organs and linked to the body, five senses and other tissues through the movement of qi and blood through the meridians. In this whole, the organs, meridians, and qi and blood are interconnected and restrict each other. Under the command and coordination of the "heart-the palace of the monarch" (cerebral cortex and central nervous system), they both divide labor and cooperate. , complete various physiological activities at the same time and maintain the balance of yin and yang.

Tai Chi is an exercise method and movement essentials created based on the theories of yin and yang, viscera, meridians, and qi and blood. It can be summed up in one sentence: "The mind and qi are the king's flesh and blood ministers"; three adjustments: regulating the heart and regulating the qi. , adjust the body; nine essentials: tranquility, concentration, continuity, smoothness, calmness, smoothness, relaxation, uprightness, and integrity. When practicing, you should keep your mind calm, relax internally and externally, use your heart to move your qi, use your qi to move your body, unite your spirit and form, and depend on your mind and energy. You also need to exercise for a long time and persevere, so as to strengthen your body.

1. Strengthen the heart "The heart is the master of the internal organs." Practicing Tai Chi particularly emphasizes "calming the mind and using the mind", using consciousness to guide the movements, so that the mind is quiet, the thoughts are concentrated, the body is relaxed, and the internal organs can perform normal functions, thereby achieving relative balance. A calm mind can lead to quick thinking and fluent language. Heart Qi runs smoothly and can better exert its function of controlling blood circulation, reducing and eliminating blood stasis in the body. The blood is smooth and full, and the complexion is naturally rosy.

2. When practicing Tai Chi to nourish the liver, the mental state is quiet, the mood is peaceful, the qi is moved with the mind, the inside and outside are relaxed, the movements are gentle and flexible, like willows in the spring breeze, full of vitality, which can make the liver qi relaxed and organized, In this way, the liver body is nourished and the liver blood is stored, which helps the spleen and stomach digest and prevents the soil from being overturned. When practicing boxing, use abdominal breathing that is conducive to luck, which helps to promote qi and blood circulation. The eyes are focused on the movements, and the movements are lively and coherent, which is of great benefit to nourishing the liver, improving eyesight, relaxing muscles and activating the collaterals.

3. Abdominal breathing when practicing boxing to strengthen the spleen, "the momentum should be vigorous", strengthen the peristalsis of the internal organs, just like self-massage of the intestines and stomach and other internal organs, so that the triple burner qi machine can be smooth, the spleen and stomach can rise and fall smoothly, Metabolism is strengthened, and the function of earth, water, and grain is strong. The mood is comfortable and the food is naturally sweet. The chemical source is increased, the nutrition is sufficient, the muscles are plump and shiny, and the limbs are strong and flexible. The spleen is strong, the nutrients and blood are abundant, and the blood control function must be normal.

4. To nourish the lungs and practice Tai Chi requires Qi to sink into the Dantian, thus strengthening the function of the lungs in controlling Qi, increasing lung capacity, and conducive to the purification of the lungs. By letting go of the old and bringing in the new, it can further promote the circulation of qi and blood throughout the body, so that all parts of the body can receive nutrition and vitality.

When practicing boxing, connect the breathing of the lungs with the opening and closing of the fur, and combine it with the opening and closing of the movement, as well as the ups and downs of the movements. After practicing boxing, the skin will be warm or slightly sweaty, which is conducive to the release of lung qi and the regulation of water channels. It can also protect the skin and prevent colds, making the skin moist and sensitive. ;