For taijiquan beginners, what are the basic skills that need to be practiced

The basic skills of Taijiquan are: 1, shoulder and arm work; 2, waist work; 3, leg work.

Practicing taijiquan basic precautions: 1, movement posture should be correct; 2, technical movements should be standardized; 3, the amount of exercise to adhere to the gradual progress; 4, professional guidance.

Narrative of basic skills:

I. Shoulder and arm work.

1, shrug and sink shoulders:

1) open hand stand; ② shoulders at the same time upward shrug; ③ shoulders at the same time downward loose fall, so shrug and sink many times alternating (can also be done according to the beat); ④ return to the original state.

Requirements: the body is naturally upright, shoulder joints are relaxed, shrug up and down easily and naturally, the rhythm is fast and even.

2, open shoulder shoulder:

①Stand with waist open; ②Shoulder forward at the same time wrapped together; ③Restore the original; ④Shoulder backward at the same time unfolded; ⑤Restore the original. The above five movements are repeated in succession (can also be done according to the beat).

Requirements: head straight, shoulders only in the same horizontal plane back and forth, not shrugged.

3, before and after the shoulders:

Front shoulders:

① Standing with hips open; ② shoulders forward at the same time to the ring rotation. Requirements: shoulders relaxed, fast and even rotation.

Back to shoulders:

①Stand with hips open; ②Shoulders backward at the same time.

Requirements: the same as the front shoulder rotation.

Right and left cross back and forth shoulder rotation:

①Stand with hips open; ②Shoulders rotate forward one after the other; ③After rotating forward for two eight beats, shoulders rotate backward one after the other.

Requirements: the same as forward and backward shoulder rotation.

4, arrow-quiver arm squeeze round:

①Standing in lunge, hands meet in front of the body (if the right lunge, the right hand is outside, palm to the inside; the left wrist is attached to the inside of the right wrist, and the heart of the left hand is outward. If left lunge, the left hand is outside, palm to the inside; the right wrist is attached to the left wrist, and the heart of the right hand is facing outward).

②To lead the hands of consciousness forward as a squeeze, the back leg slightly force stirrups, waist slightly force, arms to arrow-quiver circle of force forward.

3 relax, the center of gravity slightly backward, but still lunge; arms relaxed slightly backward, but the wrists are still close to each other. So according to ② ③ repeated movement.

Requirements: do not use clumsy force, arms forward squeeze and lunge stirrups, collapse waist coordination, squeeze and relaxation of the retraction to be flexible and elastic, shoulders loose sinking, can not lift the elbow.

Two, waist work.

1, bent waist (hypertension, vertigo and other patients should not do):

Front bent:

① stand side by side, hands 10 fingers intergroups, straight arms up, palms facing up;

② upper body bent over the waist, hands on the ground;

③ straight body waist hands up. According to the above ① ② ③, repeated movement; ④ restore.

Requirements: stand firmly with legs and knees straight; try to lift the chest and waist; lift the head when leaning forward, and the top of the head should not hang down.

Side bend:

①Stride straight body standing, hands 5 fingers crossed (10 fingers interlocking group), straight arms up, palms facing up; ② upper body left (right) turn waist about 450, feet do not move; ③ upper body to the left (right) side of the waist bend forward, hands to the ground; ④ the upper body back to the action of the ① and then to the other side of the waist bend. Repeat the above 4 movements. ⑤Restore upright.

Requirements: same as front bend.

2, turn waist:

① feet open, hands on the waist; ② waist as an axis, from the left to the front to the right and then back or reverse around, that is, to do the "waist" type of action.

Requirements: movement as large as possible, feet can not move.

3, twisting:

1) hands crossed, open stance; ② to the left (right) twisting, while the center of gravity slightly to the left (right) to move the left (right) knee slightly bent, the other leg slightly stirrups straight; ③ to the right (left) twisting, while the center of gravity back to the right (left) side, right (left) knee slightly bent to sit, the other leg slightly stirrups straight. The above action ② ③ repeated rotation. ④Restore.

Requirements: feet basically immobile.

Three, leg work.

1, leg press:

Positive pressure:

①Face the ribbed wood (or waist-high support), stand side by side; ② a leg independent, the other leg lifted forward and flat, with the heel resting on the ribbed wood (or support), toes up stilts, 10 fingers of hands intergrouped, pressed the knee; ③ the upper body forward bend down the pressure, and then return to the upper body upright, forward bend down the pressure and the straight body repeated movement; ③ the upper body forward bend down the pressure and the straight body repeated movement;

Restore rest. ④Restore to rest. The two legs rotate exercise.

Lateral pressure:

① side to the ribcage (or waist-high support), standing in a d-line; ② a leg independent, the other leg straight, the heel rests on the ribcage (or support), toes stilts, close to the ribcage on the inside of the arm hanging in front of the crotch, the outside arm elbow flexion, palm up; ③ side of the upper body bending down, the uplifted hand to touch or hold the toes of the leg being pressed, and then restored. Rotate your legs.

Requirements for leg press: ① legs straight knee; ② chest, back, waist, crotch, the pressed leg of the toes up stilts; ③ press the height of the leg to gradually increase.

Servant step pressure:

①Left (or right) servant step squatting, hands on the thigh near the knee. ② center of gravity down, flat leg press straight, then the center of gravity slightly up, and then down; if repeated several times later, change to the other side of the servant step, the same repeated action ② ③ after standing up.

Requirements: ① Servant step should be correct, the upper body is straight; ② buttocks do not protrude outward, the upper body does not lean forward; ③ paved leg should be straight, the edge of the foot should not be outwardly turned, squatting leg heel should be on the ground to stand solid.

2, consume leg:

A leg upright, the other leg will be raised in front of the body rib wood (or table, chair back and other high objects), static for a few minutes, double leg rotation. Requirements: the legs can not bend the knee, the upper body is naturally straight.

3, wrenching leg:

Front bend wrenching foot:

①left (right) leg bent knee squatting, right (left) leg stretching forward, toes stilted, heel on the ground, both hands wrenching the right (left) foot palms; ② arms bent at the elbows, the upper body leaning forward, as far as possible, leaning against the right knee, and then restored.

Requirements: ① chest, straight back, collapse the waist, sit crotch, the upper body as far as possible to explore; ② the amplitude of the front can be smaller at the beginning of the practice.

Independent holding legs:

①Left (right) leg stands naturally with straight knee, right (left) leg bends at the knee and lifts up; ②Left (right) hand holds the lower end of the calf, right (left) leg lifts upward, the thighs are close to the chest, and then return to the original upright, rotate the legs to practice.

Requirements: lift chest, straight back, support leg straight at the knee, lift leg should be raised as high as possible.

4, front control leg:

①right (left) hand support ribbed wood (or table, back chair, etc.), stand sideways, left (right) hand crossed, left (right) leg knee lifting, thigh lifting flat; ②left (right) knee forward to make the calf flat, toes taut or stilted. Control the left (right) leg in the state of flat extension, upright for a period of time (several minutes), rotate the other side.

Expanded Information

Taijiquan, a national intangible cultural heritage, is based on the traditional Chinese philosophy of Confucianism and Taoism, the dialectical concepts of taiji and yin and yang as the core idea, and combines the functions of nourishing the temperament, strengthening the body and physical fitness, and combining the yin and yang and five elements of the changes in the science of econometrics, Chinese medicine meridian and collateral science, the ancient art of guiding and vomiting, to form a kind of internal and external training, and the art of taijiquan is a kind of internal and external training. It is a kind of Chinese traditional boxing which is both internal and external, soft, slow, light, rigid and flexible.

After 1949, it was unified and adapted by the National Sports Commission for the purpose of gymnastic exercises, performances and sports competitions for strengthening the body. After China's reform and opening up, it was partially restored to its original form; thus, it was subdivided into Taijiquan for martial arts, Taijiquan for gymnastic sports, and Taiji Push Hands.

There are many schools of traditional Taijiquan, and the common schools of Taijiquan are Chen-style, Yang-style, Wu-style, Wu-style, Sun-style, and He-style, etc. Each school has its own inheritance relationship and draws on each other, but also has its own characteristics, which is a blossoming of a hundred flowers. Since Taijiquan is a modern type of boxing, it has many schools and a wide mass base, so it is a very vital force among Chinese martial arts styles.

Taijiquan is a cultural form rich in traditional Chinese national characteristics.

Taijiquan is one of the most distinctive and representative philosophical ideas in ancient China. Based on the concept of yin and yang of Taiji, Taijiquan is practiced with the intention of leading the whole body, through the repetitive practice of being quiet and relaxing, guiding the qi by the intention, and urging the form by the qi, in order to enter into the realm of the wonderful hand and the movement of Taiji, and the movement of Taiji into the realm of Wuwu, and to attain the purpose of cultivating and nourishing the nature of the human body, cultivating the sentiments of the mind and the spirit, strengthening and strengthening the body and prolonging the life of the body.

In the late Yuan and early Ming dynasties, Zhang Sanfeng, a Taoist from Wudang, pioneered China's "internal boxing". Later, he developed the "Thirteen Moments of Taijiquan", which was the prototype of Taijiquan and later developed into Wudang Taijiquan.

Taijiquan's basic contents include the theory of Taijiquan, Taijiquan art form, Taijiquan equipment form, Taijiquan push hands and Taijiquan auxiliary training method. Its boxing routines include big frame one way, two ways, small frame one way, two ways. Instrument sets have single sword, double sword, single sword, double sword, single mace, double mace, gun, big pole and green dragon crescent sword.

Baidu Encyclopedia: Taijiquan