Taijiquan movement training essentials

? The virtual spirit of the top of the strength of the qi immersed in the field? The dantian referred to is the lower dantian. According to Chinese medicine theory, the lower dantian through the five viscera and six bowels, twelve meridians and fifteen channels. Therefore, the ancient health practitioners believe that, with the mind focused on the dantian, the first inhalation after the exhale, a inhalation of all the veins are together, a call of all the veins are open, breathing to and from all the veins are all through the gas and blood, all the diseases are removed; and that the mind will be guarded in the dantian, the dantian that is angry blood, blood, blood, health and healing of all the diseases. Therefore, gas sinking in the dantian is not only an important part of Chinese medicine, but also a basic skill of taijiquan fitness.

In taijiquan kneading hands (push hands), the head should naturally lead upward, on the virtual bottom, gas sinking in the abdomen (lower Dantian), this time the lower plate is stable, the body is neutral, the action is hidden, such as things floating in the water. Such as the ball rolled on the ground, as if it is not down, that is, the boxing spectrum of the cloud:? Floating waves drilling, light on the bottom of the sinking does not fall upside down.

Secondly, the chest and back are converged

The chest is contained, the chest is slightly contained; the back is drawn, the coccyx is down, the 100 will be collared, and the spine is straightened; and the mind is converged, that is, the spirit does not flare up. Its specific practice: containing the chest shoulder lock joint relaxation, shoulders slightly forward together, two ribs slightly convergence, chest slightly contained, the heart of the gas down, the natural formation of diaphragmatic deep breathing, prompting the organs of the abdominal cavity by the tight and loose abdominal pressure movement, not only promotes the blood circulation and visceral functions of the activities, but also kneading the hand (push hands) of the role of the walk is also very important. When the chest is slightly contained, the back muscles will sink down, and the spine in the middle of the two shoulders will bulge and lift up, which is the pulling of the back. So pulling the back can make the shoulder and back part of the muscles get more stretch, can make the spine and the bladder on both sides of the spine get good exercise.

Intentionally converging is what the classical writings of Taijiquan call? The ancients believed that: the heart is the master of the body's operation, the five senses and all the bones are not at the mercy of the heart, and to? The heart is the master of the body's operation, and all the five senses and all the parts of the body are subject to the heart. The image of the metaphor. According to the modern kinesiology point of view, the whole body nervous system are subject to the command of the central nervous system of the brain. When the disk fist walking frame or rubbing hand? When you feel something, the gas will move. This is the central nervous system of the brain. This is the central nervous system of the brain. This is the result of the central nervous system of the brain receiving information from the senses. The information is received from the senses. The first thing you need to do is to make a judgment in a split second, and the results (instructions) will be quickly transmitted to the various parts of the movement through the nervous system and make the appropriate response.

Third: Sinking the shoulders and elbows to loosen the tendons

Sinking the shoulders, the shoulders are loose and sinking; falling elbows, elbows fall carry on; loosening the tendons, that is, loosening the tendons and bones.

Sinking shoulder refers to the shoulder to be loose and sinking, shoulder loosening sagging, that is, the two shoulder wells sinking, the two shoulders must be flush, can not end up, and vice versa, the gas is also up, the whole body is not powerful; sinking shoulder shoulder scapula to loosen, so that the scapula muscle appeared to be a depression, can make the arm to increase the length of the arm, to increase the flexibility of the curving and stretching of the windings. Falling elbow, that is, the elbow should be down to the meaning of loose fall, hanging elbow is the premise of sinking shoulders, so the elbow can not hang up, elbow if hanging up, then the shoulder can not sink, elbow joints are lifting the pivot point, the elbow and knee is the focus of the external triad; falling elbow is to make the elbow joints loosened, upper limb qi and blood flow more. If you can do? The elbow does not stick to the ribs? If you can do this, you will have? Loosen my strength do not make flexion? The strength and toughness. Such as the white crane bright wings, although its arm raised above the shoulder, and the elbow tip still make it have the intention of sagging, if the tip of the elbow upward, it is the frame of the beatings. Falling elbow is a mild rotation of the biceps muscle, so that the ulna and radius bone for twisting and shearing movement, through the blood vessels of the alternating squeeze and relaxation, accelerate blood circulation, improve the function of the circulatory system; elbow should be hanging loose, to maintain a slightly lower than the wrist position, in line with the flexion in the search for straight and everywhere flexion and storage of the requirements of the surplus. Sinking the shoulders and dropping the elbow can protect the vital parts of the chest and ribs, and make the attack and defense appropriate.

Loose tendons and bones, to loosen the limbs and bones, eight sections and nine sections. If the muscles and bones are not loose, the meridians are blocked, and the will is stagnant, then not only is the kung fu not long, but it will also lead to diseases in the middle age. How to loosen the bones, the key to the key is to loosen the waist and hips.

Fourth: Loosening the waist to open up the spinning foot

Loosening the waist, the waist is also loosened. The waist is loosened, a movement of the whole body everywhere. The ancient days:? The source of the life intention in the waist gap. Another day:? Waist such as axle gas such as a wheel. The openings are also open.

What is the key to loosening the waist? First loose hips, then loose knees, loose ankles, and finally loose feet, that is? The first thing that you need to do is to get your foot in the door. The first thing you need to do is to get rid of your feet. So? Loosen the waist to open the spinning of the foot? This key point is for the waist and hips and the whole lower limbs, not just the waist and feet. The classical theory tells us that Tai Chi is all about the feet, and we must practice the feet well.

(a) foot: foot requires two feet virtual and real mutual use (five toes grasp the ground is the heart of the foot is weak, five toes stretch is the heart of the foot is solid), the size of the joints of the feet should be one by one to loosen.

(2) ankle: If you want to achieve lightness of foot, the ankle is not loose is very difficult to realize. Take yoga exercise and ancient Taoist health practitioners usually used double disk and vajra sitting is a good way to loosen the ankle.

(3) knee: knee is the thigh and calf between the upper and lower, yin and Yang changes in the hub. Turning the knee and squatting up and down is a good way to loosen the knee.

(4) crotch: stand big horse stance is an important way to loose crotch.

(5) waist: there are many ways to loosen the waist: such as Wuji pile, straight leg sitting, bending over and arching the waist and other methods. Waist loose, practicing boxing can do to waist as an axis, rotating freely; waist loose, it is very helpful to health.

Fifth: the intention to lead the gas winding power

With the intention of the mind, the mind is also; winding power, into the spiral, back as a draw. The first thing you need to do is to get your hands dirty.

The spiral winding movement with the intention of attracting gas is also in line with the theory of Chinese medicine health care. The human body's meridians and collaterals for each other, crosslinked around, through the movement of the spiral outside the entanglement of silk, communicating with the body's strange meridians and eight veins, twelve meridians and fifteen collaterals, so that the flow of qi and blood, camping and guarding the body, regulating the triple jiao and the yin and yang, the internal strength of the internal organs, but also the soft joints, tendons, ligaments, and the external strength of the tendons, bones and skin and flesh. With the intention of attracting gas entanglement strength, as long as the careful practice, day after day, a thousand hammers, rigid and flexible, practicing the heart like a mirror, body like a diamond, from ? A thousand changes? to? The first step is to make sure that you have a good understanding of what you are doing.

Beginners must learn their own taijiquan frame to learn well, which, footwork to go arc, flexible and rounded maneuvers, inward rotation with the hand to lead the elbow, elbow to lead the shoulder, shoulder with the waist; outward opening with the waist to urge the shoulder. Shoulder to elbow, elbow to lead the hand, gently transported in the fingers, so that the joints in the arc of change in the turn around freely. Only in this way can we achieve the effect of both form and spirit, internal and external cultivation.

Sixth: clear the virtual real yin and yang

The clear, clear; the virtual real, change is carried forward; yin and yang, that is, reconcile yin and yang. The human form, not away from the yin and yang, and more changes in the virtual reality. In the form, the feet are divided into real and imaginary, legs are divided into real and imaginary, hands are divided into real and imaginary, up and down the body, limbs and bones everywhere, there is no real and imaginary points. The human psyche, mind, spirit, and consciousness at different levels are divided into real and imaginary. Changes in the real and virtual, that is, the harmonization of yin and yang.

Tai Chi, all the movements must be divided into real and imaginary, action can be divided into real and imaginary, can be flexible transformation, long practice, tension and relaxation of light and heavy, even conversion, do not get stuck. For example, in the left and right rotation, if the center of gravity to the right leg, the right leg is real, the left leg is false; Conversely, the center of gravity to the left leg, the left leg is real, the right leg is false. Void, not all no power; real is not all implementation, stand solid, just the weight of each biased just. So not too solid, too solid is stagnant; not too weak, too weak is floating, no landing, the foundation is not stable. Separate the real from the imaginary. The practitioner himself should try to achieve the appearance of concealment, the heart of the clear.

Taijiquan's virtual and real conversion in the waist, conversion in the waist, first of all, we must loose waist, collapse waist and virtual waist. Loose waist is the opposite of the waist, lumbar vertebrae and tendons, ligaments can be relaxed, loose is not collected; collapse waist is the opposite of the waist, waist can be loosened under the collapse (with the convergence of the buttocks) is not deflated; the opposite of the waist is the waist of the virtual girdle, virtual empty also, the waist can not be hard, not soft, folded and get the emptiness of the beam. To collapse the waist must converge buttocks, can converge buttocks can collapse the waist. Collapsing the waist, converging the hips natural tail wenzhongzheng, sacrum powerful, back waist life naturally loose, with the perineum inward and the virtual spirit of the top force, the spine naturally vertical, up and down the front and back to hold the force, turning naturally without bias.

Seventh: up and down with the inside and outside

Up and down with, that is, the human body to the waist as a fixed point, above the waist for the upper. Below the waist is the bottom, the waist and spine for the active axis of the connection between the upper and lower body, on the two shoulders in the system, the lower in the two legs with the upper and lower with the middle of the natural follow.

The two arms are tied together, one is between the two arms, and the other is between the two legs and the two arms. The two arms are tied together, i.e., shoulder to shoulder, elbow to elbow, hand to hand, seemingly invisible tendons complement each other, left and right, symmetrically connected, and attract each other.

Under the two legs follow each other, one of which is between the two legs must follow each other; the second is to move down with the upper, the lower move on the collar. The connotation of this is that the top is false and the bottom is false, and the bottom is false and the top is false.

The top and bottom follow each other, and the middle naturally follow each other, one is to move up and down and the middle should be, and the other is to move up and down and in the middle. For example, the cloud hand, the connotation of the manual, foot movement, chest, abdomen, waist and spine together, hand to foot to the body to, a movement without immobility, up and down inside and outside of a gas through. On the virtual and the middle should be, that is, the chest, abdomen, waist and spine with the hands and feet move, the key lies in the chest, abdomen, waist and spine of the virtual and real, loose and live and neutral as a prerequisite. The middle movement is driven by the waist and spine, the key is to shoulder activities for the arm of the turn-off hub, to crotch activities for the leg of the turn-off hub. In short, the middle is not moving, yin and yang together; the middle of a move, yin and yang clear; a top and bottom, up and down; an open and a close, open and close multiply; a movement and a static, static and dynamic; a flexion and an extension, flexion and extension appropriate; a virtual and a real, real and virtual; a left and a right, left and right, connected; an inside and an outside, inside and outside together.

The internal and external fit, that is, the internal and external fit. To make the top and bottom follow each other, the inside and outside must be united. Internal and external unity is first of all the internal triad and external triad: internal triad that is? Heart and mind, gas and force, tendons and bones together? The outer three that is? Shoulders and hips together, elbows and knees together, hands and feet together. The three internal and external harmonization is called the six harmonization of the circumference of the body. Internal and external harmony is in the body of the foundation of the six, so that the skin, flesh, sinews and bones, the five viscera and six bowels, the heart, spirit and will be together as one. It is only when the upper and lower parts of the body follow each other and the inner and outer parts of the body are united that the Taiji movement can be made to be a family of the body. Belonging to the internal, that is, the so-called intention not to use force, under the gas sinking Dantian, on the virtual spirit of the top strength, God's intention through the top; belonging to the external, the body is light, from the feet and legs and waist, sinking shoulders and falling elbows, gas up to the end of the fingers, joints through.

"Boxing theory" cloud:? The heart of the sender, the hand of the sender, the eye of the viewer. Hand, eye, body, law, step together, one can not be missing. That is to say, the issuer of orders in the heart, the transmitter of orders in the hand, every move every style, must be done to the hand as the leader, and the hand is all in the palm of the hand. The palm of the hand rotates in a circle with the big and small fingers, and leads its movement around the body with the middle finger. Hand to the place, the foot must follow, the center of the chest and abdomen naturally with the hand and foot changes and movement, the upper and lower one, a gas connected. Said move, the whole body everywhere, like the waves of the sea, surging, gushing, moving in the quiet, quiet rhyme, bright and bold; said stop, stop, the body stops, the body is steady like the towering mountains, magnificent, magnificent, so the movement of the static is clear, static in the potential.

The eighth: the pine is slow, round and even dip even sticky

? The first is a two-sentence statement, which means that the two words, "Loose, slow, round, even, dip, even sticky", are actually two words. The first one is that the two are not the same, but the second one is that the two are not the same. This key point is more important both in the health care and Taiji kneading hands (push hands).

(a) loose: people who learn Taiji will practice Taiji sets, but most do not know how to loose eight sections of nine sections. The so-called eight segments, refers to the feet, calves, thighs, spine, arms, arms, hands, head; the so-called nine sections, refers to the ankles, knees, hips, waist, cervical vertebrae, shoulders, elbows, wrists, fingers (toes) joints. Loosening the eight sections of the nine sections is not an easy task, which goes through three stages of training:

① Beginner stage: breathing naturally, the body follows.

② end lead: what is end lead? Take the shot as an example, the general practice is from the shoulder to the elbow to the wrist to the palm finger, that is, from the root to the tip of the hand out. This is practiced muscle is tense, joints are closed, the end of the lead is to reverse the process, with the fingertips of the arm to guide out, out of the leg with the tip of the toes of the leg to guide out to the head to guide the whole body, that is, the so-called "virtual spirit of the top strength? The head guides the whole body, the so-called "virtual spirit of the top strength".

③ Specialized relaxation: more influential taijiquan have specialized relaxation training, such as Chen-style taijiquan on the transmission of relaxation drill. And the author practiced taijiquan, through the fixed position loose eight sections of nine sections. Each fixed posture is loosened before changing to the next one. This practice is very hard, the amount of exercise to increase three to four times, but also pay attention to the loose and unremitting. How to distinguish between loose and slack? Loose, the joints are open, muscle soft tissue is stretching, the spirit is comfortable; slack, the joints are closed, muscle soft tissue is shrinking, the spirit of atrophy. Loose and unremitting is the key to how to look at the tight, only emphasize the loose without saying tight, will not achieve the purpose of the loose. Loose and tight is a pair of contradictions, is the two ends of the Tai Chi, no tight, loose does not exist. As a result of looseness, the elasticity is self-generated, so that one can easily send people out of the zhang with loose elasticity in the kneading hands.

(2) slow: for slow, as a beginner, the first thing to do is to achieve the slow body movements. Relaxation of slow practice, is conducive to adjust the breathing, so that breathing gradually to do? The first thing you need to do is to relax and practice slowly, so that you can adjust your breathing, so that it gradually becomes "long, long, fine, slow and even". It is good for adjusting the body shape requirements of each part of the body, and carefully checking the correctness of the movements and the coordination between inside and outside. Slow is not simply a deliberate pursuit of slowness, but the requirement to be both slow and fast, the beginning of the slow, for the sake of the future fast. The former said: ? Slow to be so slow that others can't keep up with me, fast to be so fast that others can't keep up with me.? He also said, "It is not expensive to be fast, but expensive to be slow. Not expensive speed but expensive slow, slow can be carefully scrutinized, from coarse to fine, and its transportation of energy can be self-aware of the transportation to the finger or not; can be so transported, the future kung fu into the future, the speed of incomparable. Can be light is loose, can be loose is fast; can be slow is gradually increasing internal strength, not force and natural heavy. In the light of the slow after kung fu, can be practiced at will fast, can be fast but not chaotic, light but not floating.

(3) round: round includes the roundness of the physical movement and the roundness of the momentum.

① The roundness of the physical movement, that is, the movement should be complete and flexible. The roundness and flexibility is applied to kneading hands (pushing hands), and it is required to reach the center without deviation, without overstepping the boundary, without being compressed, without losing or topping, and everywhere is rounded and full, and light and lively. Taiji people emphasize very much on roundness, such as? The body is stringed in sections. The body is in a series of sections, and the body is in a series of sections. The spirit must be replaced with the spirit, and there is the interest of roundness and liveliness. and so on.

② The roundness of the momentum. To round to live, round is the basis of living, so that? Round is alive, square is stagnant? To step into the realm of round living, it is necessary to master? momentum? and? Ten support. The momentum should be supported by the spirit. The so-called ten square, is the human body before and after, left and right for the east, west, south, north and four square, and southeast, northeast, southwest, northwest for the four diagonal (four corners of the square), together for the eight square, eight square in the plan can be expressed, plus the top of the head and a vertical line under the feet that is, the upper and lower two sides, *** for the ten square, which is the ancients said? Ten square emptiness, ten square boundaries?

(4) uniform: uniform, means that from beginning to end, the action is continuous, such as clouds and water in a single breath; in terms of God's will, uniform, means that there are no distractions, such as a calm lake, clear and transparent and uniformly soft.

(5) dip: the original meaning is adhesive, sticky effect. Here is a metaphor to describe the role of the force after taking over with someone, my point of contact, such as viscous, can stick the opponent, so that it can not be released. For example, when rubbing hand training, my left hand presses the opponent's forehead, the opponent extends his right hand and cuts my left arm horizontally, at this time, the opponent uses his right hand to exert force and his right arm stiffens and his half-body becomes rigid, I take advantage of the situation and lift my left hand outwardly and hang on to the opponent's right wrist, and the opponent's body is bound to be lifted up by me, and I will be pulled towards the left rear side and fall out if I bring the backward, and the opponent will fall out. This is what is said in "Taijiquan Theory": ? I am smooth people back is called sticky.

(6) Lian: In ? dipping, connecting, sticking, following? In the four words, ? Lian? The word is the most important and has the widest meaning. The words "沾", "黏", and "随 "are all directly related to the word "lian. are directly related to? Lian? The character "Lian" is directly related to the character "连", which is the most important of all. Lian? character, the rest of the three characters will not be able to express, just like? If the skin does not exist, the hair will not be attached to it. It also has a special property, such as? Handle? can be called even, ? The word "broken and connected" means to take over and connect again, or to connect again. It means to take over and connect again, or that the hand does not go empty when retreating.

(7) Sticky: Sticky is the condition of sticky, and sticky is the role and performance of sticky. In kneading hands (push hands), the two sides of the spirit, ideas should be highly concentrated, in the critical moment of hand-to-hand, if a party ran out of ideas, it is going to be beaten. In the whole process of kneading hands (push hands), dip is the foundation of the form, even the key to gas, sticky is the root of God, with the application of the whole.

(8) with:? With? It seems to be the same as? Lian? The word "Lian" has some confusion, but in fact it is not. The word "Lian" and "Sui" are related to the word "active" and "passive". The two characters are related to active and passive. Lian is active, Sui is passive, and each does not lose its hand when switching, but has to stick to the other with a dipping force. Therefore, the words "沾, 连, 黏" and "随" are not the same. Dip, Lian, Stick, Follow? In the four words, it should be understood as a whole process of offense and defense.

In summary, loose, slow, round, even and dip, even, sticky, with a closely related whole, is the relationship between body and use. What is the relationship between body and use? Looseness, slowness, roundness and evenness are the requirements to be achieved and the state to be entered in practicing Taijiquan, while dipping, connecting, sticking and following are the levels and realms shown in kneading and striking after the kung fu has reached a certain level.

Ninth: the move is connected to the law of a thousand

The move is a move, a move, a move; connected, continuous; the law of a thousand, meaning that each move can be utilized in a variety of ways. Recruitment potential connected in the overall exercise of taijiquan, from the starting position to the closing position. A momentum even a momentum running non-stop, a breath of air, such as the tail of the bird of prey? Press? Not to press forward vigorously, but to complete the action when it is to be used in a state of mind connected to the next action, if the connection is not good, there will be? If you don't do it well, you will have a break in the action.

The specific practice of connecting the strokes is: when the maneuver meets the reciprocal, it should be embedded in the folding, such as in the last action will end, the next action of the first, the next action is to go down and forward, then it is necessary to fold upward and then backward a folding, and then do the next punch, so that there will be curves and gentle movement.

The external boxing, its strength is acquired the clumsy strength, so there is a start and a stop, there is a continuation and a break, the old force has been exhausted, the new force has not yet been born, this time it is easiest to take advantage of the people. Taijiquan is from the beginning to the end, unceasing, moves potential, week after week, endless changes, so the "boxing theory" has? As the Yangtze River, a great river, a great river? The idea is that it's not just about the way you do it, it's about the way you do it.

Tenth: the movement in the static Taiji now

The movement in the static, refers to the exercise in Taijiquan to experience the state of virtual static; Taiji now, refers to the practice of Taiji to the realm of the virtual extreme, naturally appear magical (in fact, not magical). Taijiquan is a holistic movement that seeks movement in stillness, seeks stillness in movement, and seeks stillness in movement. In essence, Taijiquan's seeking movement in silence is waiting for its movement. Waiting for its movement has three meanings: one is in the boxing in the state of no pole before waiting for the machine (timing) to move; two is in the line of boxing, a momentum both finished waiting for the next momentum of movement, that is, moving back to static; three is kneading the hands of waiting for a static? The third is when rubbing the hands and waiting for the next movement, i.e. moving and then quieting. The first one is the one that is not.

The movement in the quiet, but also in the quiet, that is, although the movement and quiet, depending on the movement is quiet. To be trick action pure, smooth, coherent, coordinated later, to calmly and quietly start gently, slowly running, silent stop, quietly thinking, yin and yang open and close; quietly listening to the flow of Tianqi; quietly looking at the Haoqi rotating; up and down the body is not aware of the limbs and bones, swings and disappears. I don't know the body is me, I'm the body?

This is the first time that I have seen a person in the world who has been in the world for a long time, and who has been in the world for a long time.