I want to teach myself how to beat Tai Ji Chuan. Who can help me point out this maze?

How to practice Yang-style Tai Ji Chuan well

With the development of science and technology and the acceleration of life rhythm, we pay more attention to the harmony between man and nature, the improvement of life quality and fitness. Tai Ji Chuan integrates leisure and self-cultivation, which can not only play the role of physical exercise, but also be a kind of physical and mental enjoyment. At the same time, Tai Ji Chuan is not only a kind of martial arts, but also a kind of science and technology, a kind of culture, which is rich in philosophy, physics, physiology and so on. 1978, Comrade Xiaoping wrote the inscription "Good Taiji Biography". In 2000, the International Wushu Federation designated May of each year as "World Tai Ji Chuan Month". At present, Tai Ji Chuan has spread to five continents 150 countries and regions, and the number of people practicing Tai Ji Chuan in the world exceeds1000000, making it the most participated sports in the world. Although Tai Ji Chuan is widely spread and practiced by many people, few people have mastered the correct practice methods. Many students who study and practice in our tutoring station are often confused about how to study and practice Tai Ji Chuan. Here I will talk about several problems that beginners often encounter when learning and practicing Yang Tai Ji Chuan [size=3]. Many people face Tai Ji Chuan, with numerous sects and complicated routines (now Chen, Yang, Wu, Sun, Wu and Zhao * and national competitions and simplified routines are widely spread, and even Chen, Wu and Zhao *). In my opinion, whether from the point of view of fitness or attack, we should choose to practice traditional Tai Ji Chuan. There are two main disadvantages: first, it can't reach the amount of exercise needed for fitness. The second is to destroy the system structure of traditional routines. Simplifying the routine reduces its original function of treating diseases and keeping fit, and its fighting function is even more impossible. It can be said that it is cutting corners in Tai Chi Chuan. I think it's always bad to cut corners. Therefore, in order to achieve the real purpose of keeping fit, we should choose to practice traditional Tai Ji Chuan. Tai Ji Chuan is one of the most unique sports in the world and must practice according to its unique laws. I think there are at least three stages in learning boxing. The second is to follow the law and melt the shelf. The third is to return to nature, which is a very strict and standardized tradition of practicing boxing. Tai Ji Chuan must obey the rules and practice boxing. When beginners begin to practice Tai Ji Chuan, their body, eyes, steps, hands and direction should meet the requirements of boxing theory, and they should follow the rules and not follow their inclinations. It is necessary to rely on the master's mouth to teach, to practice boxing according to the rules, and to experience it with heart. Here is an example. The boy next door is 8 years old. After practicing calligraphy for three years, he won the national prize and became a young calligrapher. I have been writing for more than 30 years, let alone calligraphy, it is not good to look at myself. Children can practice calligraphy according to the rules for three years. I have been writing calligraphy for more than 30 years. This shows the importance of rules [As for the rules of Yang Tai and Tai Ji Chuan, for beginners, the first is Yang Gongcheng's Ten Essentials of Tai Ji Chuan, the second is to understand the thirteen types, and then the thirty-two orders. As for the specific posture, footwork, technique, etc., as long as we follow the traditional teacher Tai Ji Chuan, we will patiently and meticulously emphasize the rules of boxing in the process of teaching boxing, combining our own learning and tutoring students. The most common problems in learning Yang-style Tai Ji Chuan are summarized as follows: First, it is necessary to have ideology and joint muscles. The most common problem for beginners is that the more they play, the more tired they get, which not only fails to achieve the purpose of fitness exercise, but also easily hurts their health. Therefore, while learning boxing, it is also the initial process of going from rigidity to softness. The most common problem in boxing practice is to shrug your shoulders and turn your elbows, which will naturally tighten your body. Therefore, when boxing, you should always wake up and check whether your shoulders and elbows are loose and heavy. Relaxing the waist and buttocks is one of the most difficult and basic cores in Tai Ji Chuan. The waist and buttocks are the masters of the body. If the waist and buttocks are loose, the whole body will be soft. This is the most unique place of Yang-style Tai Ji Chuan. Whether lunge, stride, forward or backward, both feet are required to be shoulder-width apart. Only in this way can the shoulders stand upright, the shoulders stand upright and the direction stand upright. Tai Ji Chuan has so-called four corners. In the process of boxing, step forward and step back, and your toes must step in the right direction. In addition, it should be noted that the chest line should also be in the same direction as the toes (individual movements are two-way force chest line, except in two directions). Because only the chest line and toes are in the same direction can you get the chance to advance and retreat freely. size= 10.5pt][size=3]. Yang Gongcheng said: "The legs should be divided into virtual and real, and the ups and downs are still like cats. If the center of gravity shifts to the left, the left foot is real and the right foot is empty; Move to the right, the right is real, and the left foot is empty. " Therefore, beginners must distinguish between true and false, and pay attention to the above five questions from time to time when they are just learning boxing. Then, according to the instructor's requirements and demonstration boxing, complete the routine and practice it from beginning to end, knowing that you are relaxed, basically not stiff, basically knowing the front and back, the virtual reality and even the logical harmony. Tai Chi Chuan, as a representative of Neijia Boxing, one of the reasons is that he does not use force, so he did not come up with it out of thin air. For beginners, there are already ready-made fists of his predecessors. The second stage is to integrate boxing into your boxing frame on the basis that you can basically knock down the boxing frame by following the rules in the first stage. So what boxing methods should Yang follow? I don't think novices should be greedy, let alone blindly follow. We must grasp the classic things that have been tested by practice and history. First, the biography of Taiji by Zhang Gong and San Feng. Secondly, Wang Gongzong Yue's On Tai Ji Chuan and Understanding of Thirteen Movements are the most important in Tai Ji Chuan's general program. The third is the nine methods of Yang Gong's class Hou. Among them, the first move "Universal Strategy" summarizes the intention of one move and one type boxing frame, which is very good (and the eighth move also plays a guiding role in boxing). Four,] Yang Tai Tai Ji Chuan's old score 32 items 5 is Yang Gongcheng's "Tai Ji Chuan's Complete Collection of Body Use", and the explanation of each move in boxing should be carefully understood and pondered. The sixth is Yang Gongcheng's Ten Essentials of Tai Ji Chuan. Tai Ji Chuan's classic expositions, if really implemented on the boxing stand, can enter the room and benefit for life.

In a word, at this stage, the boxing frame can no longer be as stiff as a puppet, as stiff as a walking corpse, or as scattered and moved locally as a whole. It should be collar-shaped, loose in spirit, quiet inside and soft outside, swaying all over, running through. It is necessary to have the flexibility of roundness and lightness, as well as the integrity of linking up and down, combining inside and outside, returning to nature and being empty. This is the advanced stage of practicing boxing. In the first stage, learn to practice according to the law of death. In the second stage, integrate boxing into the boxing frame, lead the boxing frame with intention, take a loose and soft fist, raise your hand and throw yourself into the eight methods and five doors, gradually become stiff and loose, constantly seek inward, know how to advance and retreat, be clear about the actual situation, and not use force. In layman's terms, it is to punch with your mind, not just with your hands and feet. And gradually form a good Tai Chi conditioned reflex, every gesture is Tai Chi everywhere, the so-called Tai Chi health, Tai Chi health to this stage, we should try to practice boxing as little as possible in the order of the beginning. The conditioned reflex of Tai Chi is included in the daily acceptance of people and things, which is called returning empty-handed. This is also the reason why Tai Chi was handed down by Wang Zongyue with only a few boxing articles and no boxing frame. This is his cleverness. We often refer to punching by routine as boxing frame. Then why are you empty-handed at this stage? Shelves, as the name implies, are used to put things. With space, the shelf is useful and the true meaning of boxing can be put on the shelf. If the shelf is full of rubbish, the real meaning will not be put in, and the role of the shelf will be gone. It's like learning to tell whether boxing is true or not. Finally, the dregs of peaches are discharged from the body, which is the so-called empty shelf (imagine what it would be like if we ate without excreting). In other words, it is to give up all promising methods such as sinking shoulders and dropping elbows. Just as I already have the nutrition of peaches, we have deeply integrated the idea of "sinking shoulders and falling elbows" into our ideological system. Moving is this, moving is this, this is everywhere, so we must discard the appearance and promising things. Shrugging at this time is also a heavy shoulder, which is a combination of yin and yang. So learn to practice Tai Ji Chuan. It is necessary to learn the boxing frame with one stroke and one style, and gradually accumulate and master the inner strength from the frame. After mastering the skills of inner strength, we should gradually coordinate the inner strength with the limbs, and our thoughts will naturally react. Finally, even the mind doesn't need to move, it will follow people. This is the so-called one feather can not be added, flies and insects. How to treat speed? Most sports in the world are medium speed or fast, and slow speed is rarely used to train martial arts. Only China's Tai Ji Chuan and Yiquan, who created boxing in the mid-1920s, used their unique training method-slow speed as a sport method to train strong martial arts effects. He asked the practitioners to do all kinds of movements at a slow speed, not only slowly, but also at a constant speed. Slow is better than fast, big action is better than small action, small action is better than no action, and no action is endless action. But does this mean that Yang Tai Jichuan can only practice slowly? That's not true. Teacher Dong Yingjie, one of Yang Gongcheng's high feet, pointed out in the book "The Interpretation of Taiji": "After practicing, you can change from ripe to ripe, high and low, fast and slow, and do whatever you want." In fact, slow practice is only a method in the process of practice, not an end. Tai Ji Chuan should be fast and slow. Slow training is the best mixing ratio when practicing limbs, and the attack will be faster in the future. Because the more accurate the proportion of hand, eye, body, method and step, the higher the accuracy. Only by attacking quickly can we strike the enemy steadily, accurately and ruthlessly, and achieve what the boxing theory says: "Move quickly, respond quickly, move slowly and respond slowly." Fourth, further understanding of "loose and soft" and "loose and heavy" are the two words that we often encounter when studying and practicing Tai Ji Chuan. However, to truly understand the Song of Taiji Biography, we should start from two aspects. One is pine. The second is to learn why Tai Ji Chuan should relax. (Limited to space, "Shen" and "Rousong" are omitted here, and their original meanings are to loosen (relax) or untie and put down. Related words are pine, pine, pine, pine, pine, pine and so on, as well as pine, pine, pine and so on. Tai Ji Chuan's relaxation should be the former, not the latter. Teacher Yang Zhenduo said that "relaxation is a way and means to practice Yang-style Tai Ji Chuan, but it is not an end". So what is the ultimate goal of loosening? It is for better sealing! In order to hit each other, the whole body is as tight as a cast, how to make it loose? There are probably two meanings: first, the relaxation of thoughts; The second is the relaxation of limbs and the flexibility of joints. Specifically, it experienced a process of elongated limbs, flexible joints, relaxed thoughts, whole body integration and light mind. First, stretch and extend the flexibility of limbs and joints. Master Chen Xin said: "Shoulders and elbows are heavy; Loose waist and round crotch, open crotch and bend your knees; God gathers his strength and expands his skills. " In Tai Ji Chuan's exercises, we should first be stiff and flexible, and consciously relax and expand the joints, muscles and whole bones of the whole body, so as to lengthen the ligaments and avoid rigidity. By loosening and unfolding, the whole body is organically linked and better connected into a whole. The second step is to relax. Tai Ji Chuan is a boxing within the family, seeking the body first and the heart first. Therefore, relaxation should be to relax the mind first and then relax the body. When boxing, you should first relax your mind, which is also the starting point of relaxation. Master Li Yaxuan said: "If you relax your heart, your heart will be the master of the whole body, and all parts of your body will relax with it." experiment

The third is the whole body. Yang Tai Chi Chuan Song is the kind of soft, loose, clean, loose and loose organic pine, not the kind of loose, loose and loose inorganic pine. Master Li Yaxuan said: "People should be flexible; Boxing should be more flexible. It is not enough to be soft without being light. The purpose of loosening is also to be light and round when doing boxing. " "On the Biography of Taiji" says that "every stroke should be light, especially thorough". Therefore, all the links around the body can be rounded, sensitive, smooth and flexible at will, and the joints with shafts can rotate freely in all directions, thus ensuring that the stress of the whole body can be adjusted to the point of application very quickly. In fact, Song can't explain it clearly in one or two sentences here. As a family boxing method, it needs to be taught by word of mouth on the spot. Here, I can only say it briefly. In fact, this is a big topic, involving many knowledge points. For example, how to relax muscles, how to relax joints, how to relax in progress and retrogression, how to relax consciousness, the relationship between relaxation and virtual reality, the relationship between relaxation and waist stretching, the relationship between relaxation and surging internal qi, the relationship between consciousness and limbs, how to let relaxation run through the whole boxing frame and so on. In a word, Tai Ji Chuan is an elegant martial arts and art, which makes people enjoy the pleasure of health care in gentle and relaxed sports. When beginners learn to practice Yang Tai Ji Chuan, they must be fully relaxed, generous, light, agile and energetic. Walk around and trap a small circle until an invisible circle appears, interlocking; From the shallow to the deep, from the outside to the inside, from the outside to the inside, combining rigidity with softness, combining rigidity with softness 2007-8-3 12: 10 leisure.

This is what Tai Ji Chuan takes for granted in circulation; So that new people are poisoned as soon as they come; More addicted to drug abuse

There are six schools in Tai Ji Chuan, China, namely, Chen, Yang, Wu, Wu, Sun and Zhao Bao. Each school of boxing has both similarities and unique styles. Chen-style Tai Ji Chuan makes good use of winding silk to shake strength and has strong explosive power; Wu-style Tai Ji Chuan is developed on the basis of Yang-style small frame, which is famous for its softness, but it also has the characteristics of agility, quickness, straightness and changeability. Tai Ji Chuan is a form of martial arts, which originated from Yang style and Zhao Baojia. Its posture is compact and there is no toe-to-toe relationship. Sun-style Tai Ji Chuan, also known as opening and closing Tai Ji Chuan, emphasized "opening hands" and "closing hands". It absorbs the strengths of Tai Chi, Xingyiquan and Bagua Palm, advances and retreats moderately, moves with it, retreats with it, moves quickly and naturally, and makes good use of lotus branches with its footwork. Tai Ji Chuan's style is characterized by lightness, softness, softness, neutrality, straightness, flatness and roundness. Light is in the spirit, the spirit is in the hand, soft is loose, live in the knot, fit in the body, flat is steady, and the circle is turning. It is precisely because the above six schools have their own characteristics that they can be handed down. However, after the founding of the People's Republic of China, the 24-style simplified Tai Ji Chuan and the 88-style Tai Ji Chuan published by the State Sports Commission were adapted from Yang-style Tai Ji Chuan. The 48-style Tai Ji Chuan and 42-style competition routines are also based on the Yang style, absorbing some characteristics of Chen, Wu and Sun styles, so the Yang-style Tai Ji Chuan is the most popular at home and abroad.

So, what are the characteristics of Yang-style Tai Ji Chuan? In recent years, there are many books devoted to Yang-style Tai Ji Chuan, but many of them introduce the benefits of boxing and boxing movements, and rarely introduce the characteristics of Yang-style Tai Ji Chuan. Some of them are only a few words, which are too simple, and some even mistake Tai Ji Chuan's action essentials for the characteristics of Yang-style Tai Ji Chuan.

The characteristics of Yang-style Tai Ji Chuan are discussed in the works of Yang-style successors Yang Zhenduo and Yang Zhenji. Mr. Zhao Bin, the predecessor of the author and the fourth generation descendant of Yang-style Tai Ji Chuan, also specifically talked about the characteristics of Yang-style Tai Ji Chuan in the fourth chapter of Yang-style Tai Ji Chuan Authentic, which is vividly summarized as seven sentences: "Be gentle and slow, distinguish between reality and reality, be round and coherent, have even speed, connect from top to bottom, concentrate and breathe naturally". Its boxing method is "generous, rigorous in structure, tall and straight in posture, smooth in movement, light and calm". Another disciple of Yang Chengfu, Mr. Cui, once discussed the characteristics of Yang-style Tai Ji Chuan: "generous, gentle, peaceful, calm, well-structured, vigorous and solemn". Some of the above characteristics are possessed by various sects, but the Collection and Biography of Yang Tai is more obvious. Others are unique to Yang-style Tai Ji Chuan. In his later years, when he was teaching Tai Ji Chuan, Mr. Zhao Bin talked about some important views on the characteristics of Yang Tai Ji Chuan. I have heard the teacher's real teaching in this respect. Based on my 30-year boxing practice, I try to expound the characteristics of Yang-style Tai Ji Chuan from the following ten aspects.

First, stand up straight and comfortable. All factions in Tai Ji Chuan attach great importance to posture. As early as 1930s, Mr. Yang Chengfu proposed that "Ten Essentials of Tai Ji Chuan" mainly required body posture. The characteristics of "standing upright and comfortable" are especially beneficial to Yang-style Tai Ji Chuan. It includes two aspects. First, the posture should be correct when practicing. Most movements should make the upper, middle and lower acupoints (i.e. Baihui, Yin Hui and Yongquan) basically vertical, upright and impartial, forming a gravity vertical line, and the body should not lean forward or backward. Second, the tailgate should be upright, the spine should be relaxed and vertical from Dazhui point to tailgate (Changqiang point), forming a long up-down pair, and the tailgate should guide the course like a rudder. In the case of physical and mental relaxation, the above two aspects can reflect the characteristics of integrity and comfort. This feature of Yang's style is well known to many famous artists. Mr. Wang Yongquan, a tall man in Yang Chengfu, vividly compared the human body to an ancient clock, with a shoulder ring, a waist ring and a hip ring at the neck and top, a bell rope at the central vertical line, and a hammer tied to the lower end of the central vertical line, which is called the five points of a bronze bell, with great emphasis on uprightness. There is a couplet in the living room of Mr. Li, a famous Yang-style Tai Ji Chuan. The first couplet is "upright posture", which also emphasizes the righteousness and comfort of posture.

Second, the boxing frame is generous. Yang Tai Ji Chuan's unique style in boxing frame is to be generous. He believes that only generosity can help the limbs stretch up and down, left and right. Generosity requires relaxation inside and outside the body, and gestures must be in place. The typical boxing situation of the upper and lower double strokes is "White Crane with Bright Wings", and the left and right double strokes are long and generous. It is an important standard to measure whether boxing moves are in place and generous.

Third, the movement is soft and slow. This is the most prominent feature of Yang-style Tai Ji Chuan and the main reason why Yang-style Tai Ji Chuan is famous at home and abroad. Yang Luchan went to Chenjiagou, Henan Province to learn boxing from Chen Changxing for several years, and then became a school of his own. Yang-style Tai Ji Chuan boxing frame has no obvious rigid movements such as bouncing, jumping and shaking feet of Chen-style Tai Ji Chuan, and has formed its own unique big and soft style. This is a unique training method from loose to soft, and it is also a fitness method suitable for all ages in Xian Yi. It is said that Yang Chengfu teaches boxing and disciples, and the most emphasized word is Songzi. He often said, "loose, loose, loose, I won't tell you, and I won't learn it in three lives." He can watch his apprentice practice boxing for a long time without saying a word, but sometimes he has to say the word "loose" dozens of times. This kind of fist method, which is loose and soft, hides needles in the cotton, also conforms to the philosophical thought of Laozi, the originator of Taoism in China, and the weak wins the strong and governs by doing nothing.

Fourth, the working speed is unified. Some Tai Ji Chuan sects emphasize the alternation of speed and strength, while Yang Tai Ji Chuan emphasizes slowness and softness, especially the uniformity of speed. It is forbidden to be fast and slow, and the shelf is high and low. Speed uniformity includes not only the whole routine from the beginning to the end, but also the running speed and coordination of hands and feet of a single action, as well as the natural coordination of the transition between the previous action and the next action. It takes about 22 minutes to play a set of 85-style traditional routines, and it may take 40 minutes to an hour to play the next set of kung fu. Moreover, the starting speed determines the speed of the whole boxing routine, and the speed of all routines is the same. "Walking like a cat, moving like a plate of silk? /ca & gt；

References:

Biography of yang taiji