What are the basic skills of Yang Tai Ji Chuan?

Yang-style Tai Ji Chuan, as an excellent traditional culture of the Chinese nation and one of the treasures of traditional martial arts in China, also has certain basic skills. This is what I arranged for you: The Biography of Yang Tai's Martial Arts.

With the continuous development of national fitness and the popularization of Tai Ji Chuan, Tai Ji Chuan's fitness value is more and more loved and valued by the broad masses of the people, and we, as grassroots Wushu workers, will play a guiding and leading role in this fitness activity. In order to further promote the development of Wushu national fitness and make more contributions to Tai Ji Chuan national fitness.

Now, if you want to learn Tai Ji Chuan well, you should start with the most basic knowledge, use the right method, step by step, and do it one way at a time. The method I introduce here is Yang-style Tai Ji Chuan, which is suitable for middle-aged and elderly friends to keep fit. I hope beginners can refer to it.

Since Tai Ji Chuan was spread by the famous Wushu Taoist in ancient China, its fitness and health preservation value has been widely known. Tai Ji Chuan absorbed the essence of various boxing techniques in ancient China, combined the ancient guiding and breathing qigong techniques with the meridian theory of traditional Chinese medicine and the ancient theory of Yin and Yang and Five Elements, and took Taoism, Tai Chi and Eight Diagrams as the philosophical basis of Tai Ji Chuan.

Yang Tai Ji Chuan's Basic Skills (1) Basic Hand Types

1, boxing? The five fingers are flexed, and the thumb is pressed on the second knuckle of the index finger and the middle finger. The fist should not be too tight, and the fist surface should be flat. (Figure 1)

2. Palm? Fingers are slightly bent and naturally separated, and the tiger's mouth is bent. Fingers should not be too bent or stiff. (Figure 2)

3. Hook? Wrist flexion, the first knuckles of five fingers are pinched together, and the fingers and wrists are relaxed naturally and cannot be frozen (Figure 3).

(2) Basic step types

1, lunge? Open your feet back and forth, bend your front legs, squat down your thighs, keep your knees perpendicular to your toes, slightly buckle your toes, straighten your hind legs, buckle your toes at 45 degrees, land your feet, and practice left and right with a hip distance of 10-20cm (Figure 4).

2, "ma bu" or horse stance just look? Stepping on my left and right feet is about three times as long as my feet. Kick your heels outward, bend your thighs and squat down, with your toes facing forward, your knees not exceeding your toes, your feet on the ground, and your upper body upright (Figure 5).

3. Have a rest? Squat with your legs crossed and knees bent, with your front feet on the ground, your toes swinging outward, your heels off the ground, your arms outside close to your calves, your upper body upright, and practice left and right (Figure 6).

Step by step? One leg squats with knees bent, thighs and calves close together, hips and calves close together, feet all on the ground, knees and toes slightly extended, and the other leg is as flat as possible close to the ground, feet all on the ground, toes buckled, and practice left and right (Figure 7).

5. virtual step? Spread your feet back and forth, slightly buckle your front toes, slightly bend your legs, spread your feet flat or lift your feet with pointed wings, abduct your rear toes for 45 degrees, kneel down for a while, and practice left and right (Figure 8).

6. ding bu? Kneel down with your legs together, with one foot on the ground, the other foot flat in the middle of the inside, your toes on the ground, your upper body upright, and practice left and right (Figure 9).

7. cascade? Feet apart, the distance is about lunge, feet on the ground, two toes forward, one leg bent down, the other leg straight, left and right practice (Figure 10).

(3) tai chi pile's work

Practicing tai chi pile Kung Fu is an important part of practicing Tai Ji Chuan, which has existed since ancient times? Boxing is rooted in the pile, and the pile shows its spirit with boxing. The pile is invalid without boxing, and the boxing is unstable without pile? Said.

The following describes the basic job requirements of tai chi pile? Relax naturally, stand upright and comfortable, hold your head up and hold your chest, keep your eyes straight and inward, sniff and shout, hang your tongue and lift your anus, sink into your abdomen (stay in your abdomen), close your neck and forehead, sink your shoulders and shrink your elbows, stretch your fingers and open your hands, don't hold your chest (including your chest and back), close your abdomen and protect your hips, relax your knees, and scratch the ground with your toes to distinguish between reality and falsehood.

1, electrodeless pile? Stand up straight with your feet in step, keep your head straight, look straight at the inside, sniff and shout, lift your anus with your tongue, tuck in your abdomen, close your forehead with your neck empty, sink your shoulders naturally, spread your fingers and palms out of your hips, relax your knees and scratch the ground slightly, relax your mind, and take a steady, slow and deep breath (Figure 1 1

2. tai chi pile? Step with your feet parallel and relax about shoulder width (Figure 12- 1). Slowly raise your arms shoulder width, palms down (Figure 12-2), continue to move upward, bend your knees for a while, then bend your elbows slightly, and press your hands down on your chest (Figure 12).

3. lift the pile? Step with your feet parallel, relax your whole body about shoulder width, slowly raise your arms shoulder width, palm down (Figure 13- 1), continue to move up, bend your knees for a while, then bend your elbows slightly, press your hands down in front of your abdomen, elbows and knees facing each other, inhale, breathe up and down, look straight ahead, and practice repeatedly (.

4. Open piles and combine piles? Step parallel with your feet, about shoulder width, relax, slowly raise your arms shoulder width, palm down (Figure 14- 1), continue to move upward, bend your knees for a while, then bend your elbows slightly, press your hands down on your chest (Figure 14-2), and continue to move upward, with your arms in the direction. The palm distance is 10- 15 cm (Figure 14-3), inhale, keep palms facing each other, and do not hold your chest out (Figure 14-4), exhale, and the palm distance is10-/kloc-.

5. virtual step pile? Step parallel with your feet, about shoulder width, and relax your whole body. Slowly raise your arms parallel to shoulder width, palm down (Figure 15- 1), continue to move up, bend your knees for a while, then bend your elbows slightly, press your hands down on your chest (Figure 15-2), continue to move up, and shift your center of gravity. Continue to move up, move your left foot up half a step in the direction of 45 degrees to the left, follow your toes and relax your knees. At the same time, both arms slightly bend and rotate. The fingers of the left hand and the fingertips of the left foot are higher between the eyes and nose, the palms of the right hand are opposite to the left elbow, and the palms are inclined upward relative to the fingertips. Look straight at the direction of the left palm and practice repeatedly left and right (Figure 15-4).

6. Balance pile? Step parallel with your feet, relax your whole body about shoulder width, slowly raise your arms shoulder width, palm down (Figure 16- 1), continue to move up, bend your knees for a while, and then bend your elbows slightly. Press your hands down on the outside of your legs (Figure 16-2), continue to move up, and shift your center of gravity to your right leg.

All kinds of Gong Zhuang can be practiced alone, but they should all start with pole-less piles. For example, the rodless pile can only be done once in the series exercise, and the connection between other types can be directly started from the beginning, as shown in figure 12- 1, and then as shown in figure 12-2. After each type is completed, the arm should be lifted parallel to the shoulder width and height. Stand with your legs straight, and then slowly lower your arms to your hips, as shown in figure 12-2, as shown in figure 12- 1, as shown in figure 1 1, and gain momentum step by step.

Yang Tai Ji Chuan's Basic Skills II In front of us, we introduced Yang Tai Ji Chuan's hand style, step style and Tai Ji Chuan's pile style. Below, I will introduce the techniques, footwork and practice methods of learning Yang Tai Ji Chuan.

When we begin to practice the following, we must know and understand three modes. Only by understanding the structure and direction of these three modes can we learn and practice Tai Ji Chuan, an excellent fitness program.

1, o (circle), knowing the circle can be divided into two? (? )? Arc, Tai Ji Chuan requires arc action.

2, meters (Mi Zige written by primary school students), Mi Zige's is a regular cross plus an oblique cross. In Tai Ji Chuan's movement, predicates are called four positive angles, representing eight directions. The included angle of the Chinese character "meter" is 45 degrees, which is the scale that we must grasp when making Tai Ji Chuan.

3. Plum blossom pile (five-cylinder mahjong). The five cylinders of mahjong in our country are two points above, two points below and one point in the middle. When we do Tai Ji Chuan, the steps, that is, the forward step and the backward step, must be two lines, forming a horizontal hip distance, and the lateral steps must be parallel. The action steps will be further introduced in the five elements of Tai Chi.

(1) manipulation

0 1, pushing hands? When pushing the palm, the palm must stand by and watch the ear, and the arm rotates inward to push out the palm. When the fingers of the palm are not higher than the eyes, the force reaches the root of the palm, and practice repeatedly left and right (Figure 1, 2).

02. punch in? Punch the fist forward from the waist, the height of the fist is not higher than the shoulder, but lower than the chest, and the strength reaches the fist surface, and the left and right are repeatedly practiced (Figures 3 and 4).

03. Hold hands? The upper and lower hands are spherical, the palms are opposite or crossed, you can't shrug your shoulders, keep your arms arc, exchange them up and down, and practice repeatedly (Figures 5 and 6).

04. Cloud hand? Run with your hands inward and vertically in circles, with your arms not stiff or bent into a triangle, and your hands not higher than your eyebrows and lower than your crotch, and practice repeatedly (Figure 7, Figure 8 and Figure 9). After proficiency, you can practice repeatedly with the horizontal hip step (Figure 10, 1 1, 12).

05. Hold hands? Arms must be curved, wrists should be shoulder-height, fingertips should be pointed at the tip of nose, shoulders should sink, and elbows should droop. The back hand can be pressed sideways, palms down, fingertips forward, or pushed out at the same time as the front hand, arms kept arc, and repeated exercises left and right (Figure 13- 1 2).

06, touch your hand? The movement must be arc-shaped, with the forearm not higher than the palm downward, the palm of the back palm upward and the elbow of the forearm closed (Figure 14), the two arms rotate downward, and the exercises are repeated left and right through the side of the body at 45 degrees (Figure 15, 16).

07. Shake hands? The arms are bent on the chest, with the palms of the inner palms facing forward and the palms of the outer palms facing inward (Figure 17). The two arms are squeezed forward at the same time, and the two arms are round. The forearm is not higher than the mouth but lower than the shoulder, and the exercises are repeated left and right (Figure 18).

08. Press your hand? Press the palm down on the abdomen from top to bottom, with the palm inclined downward (Figure 19), and push it out in an arc from bottom to front, with the palm forward and the fingertips higher than the eyes, and practice repeatedly (Figure 20).

09. Take the sparrow's tail? Holding, stroking, squeezing, pressing and other actions can be used in combination with steps after being proficient in individual exercises. Yang Tai Ji Chuan's combined action is called catching the sparrow's tail. The exercise method is: grip: the hands are spherical, the left hand is down, the right hand is up, the arms are arc-shaped, the legs kneel down, and the left heel is lifted into a step shape (Figure 2 1). Continue to move up, turn your body slightly to the left, and lift your left foot to the left at an imaginary pace (Figure 22). At the same time, your center of gravity lunges forward, with your left arm reaching out in an arc shape, your wrist at shoulder height, your fingertips pointing to the tip of your nose, your right hand can press sideways, palm down, fingertips forward, or you can push out with your front hand at the same time, keeping your arms in an arc shape, (Figure 23- 1) keep moving up, and paddling: your right hand turns upward in an arc shape, and your right palm clings to the elbow of your left arm, and your left arm rotates inward, with your hand not higher than it. Keep moving up and squeezing: the right hand falls forward, and at the same time, the body rotates to the left and both arms bend to the chest. The palm of the right hand moves forward to the left pulse gate (Figure 27), and the center of gravity moves forward into a lunge, while the two arms squeeze forward, and the two arms are round, with the forearms not higher than the mouth but lower than the shoulders (Figure 28). Continue to move upward, and press: palms crossed, left hand down, right hand on palm (Figure 29), palms apart at shoulder height and shoulder width (Figure 30). At the same time, the center of gravity moves backward to hook the left toe (the left foot can be fixed), the palm is pressed downward in an arc from top to bottom, the palm is inclined downward (Figure 3 1- 1, 365438), and the palm is pushed out in an arc from bottom to front and pressed forward. Palm forward, fingertips not higher than eyes. Practice repeatedly from left to right.

(2) footwork

1, Five Steps of Taiji

The plum blossom pile (five mahjong tiles) was introduced earlier, so we will practice it in the order of previous step, previous step, side step, back step, back step and side step (Figure 33). Stand at the lower right with your feet together (Figure 34). Right foot valgus 45 degrees, knees bent, legs crouched. The left foot moves forward to the second position of the middle point, in an imaginary step (Figure 35- 1, 35-2), and the center of gravity moves forward into a lunge (Figure 36).

Sit back with your center of gravity, touch the ground with your toes, with your left foot outward at 45 degrees, and move your center of gravity forward (or your left foot outward at 45 degrees) (Figure 37- 1, 37-2). At the same time, your right foot passes through the second position of the central left foot, moves forward to the third position on the upper right, makes a dummy step (Figure 38), and moves forward into a lunge (Figure 39). Keep moving up, the left foot walks sideways to the fourth position through the third position of the right foot, and then the toes touch the ground and then the whole foot touches the ground, forming a crotch-crossing step (Figure 40), and the center of gravity moves to the left as a crotch-crossing step (Figure 4 1), keeping moving up. As the right foot returns from the fourth position of the left foot to the second position of the middle point, the toes touch the ground and then the whole foot touches the ground, and the center of gravity moves back into a virtual step left toe micro-buckle (Figure 44) When the right foot passes through the fifth position, the left foot reaches the first position, and the toes touch the ground and then the whole foot touches the ground, forming a crotch-crossing step (Figure 44), the center of gravity moves right into a crotch-crossing step (Figure 45), and the left foot leans against the right foot to gather momentum (Figure 46). This is to complete a five-step Tai Chi. If you continue to practice, you can start from (Figure 45) and do the right foot supination for 45 degrees (Figure 47), and then do the action (Figure 35-2 to Figure 45), that is, the left foot passes through the position of 1, and the right foot reaches the position of the middle point, and repeat the practice left and right (that is, do the left foot supination for 45 degrees first, and the position 5 becomes the position of 1) In the process of completing the action, the height should be kept in other traveling rooms, neither high nor low, except standing in the starting position and closing position.

2. Tai Chi Seven Stars (Eight Diagrams) Step

The seven-star (eight diagrams) step is mainly to make the toes buckle or swing outward according to the direction you need to go (Figure 48). When traveling, one foot touches the toes, and the other foot touches the toes (Figure 49) and is buckled on the toes (Figure 50). s？ Step 1: throw your left foot outward, step 2: buckle your right foot inward, step 3: throw your left foot outward, step 4: throw your right foot outward, step 5: buckle your left foot inward, and step 6: throw your right foot outward in a seven-star step. o？ The first step of (circle) exercise is to throw your left foot outward, the second step is to buckle your right foot inward, the third step is to throw your left foot outward, and the fourth step is to buckle your right foot with a gossip step and practice it repeatedly. The main practice method is to start changing in the fourth step of the seven-star step. s？ T-shaped motion line; The fourth step of the gossip step has not changed. Keep walking? o？ (circle), the circle size is 8- 10 steps according to the individual's own gait size. Practice repeatedly left and right.

Six, leg method

1, leg press

To put it simply, leg press is pulling the ligament of the leg, which makes us do the Tai Ji Chuan routine more perfectly. We mainly study the barotropic leg and lateral leg press here; Positive pressure leg (Figure 5 1), requires the left leg to be straight, the toes pointing to the right leg, and the arms grasping the feet with both hands can bend the legs but not the legs (Figure 52), and gradually raise the legs and feet according to their physical conditions (Figure 53). Side leg press (fig. 54) requires the left leg to be straight, with toes pointing outward at 90 degrees to the direction of the right leg. The left hand grasps the side arm of the right leg to bend the leg but not bend it (fig. 55), and gradually raises the legs and feet according to the physical condition (fig. 56). For forward and side leg swing, an object should be fixed behind the positive pressure leg and side leg press (Figures 57 and 58). Practice repeatedly left and right.

2. Single tap

Support with one leg, bend your knees with the other leg, lift your feet horizontally and swing straight forward. When it is higher than the shoulder, pat the swinging foot from top to bottom with the palm of the same side or the palm of the other side (Figures 59 and 60), and practice repeatedly from left to right. Middle-aged and elderly students can clap their thighs first, then their calves, and then their feet.

Step 3 separate your feet

One leg is supported, the other leg is raised with knees bent, the foot surface is straight and flat, and the knees are slowly extended to the same side at an angle of about 45 degrees, the foot height is not lower than the waist, the legs are straight, and the two arms are matched (Figure 6 1, 62). Practice repeatedly left and right. Middle-aged and elderly students can gradually improve the height of their feet according to their actual situation.

Step 4 kick your foot

One leg is supported, the other leg is raised with knees bent, the toes are hooked upward, and the knees are slowly pushed out to the same side at an angle of about 45 degrees, reaching the heel, and the feet are not lower than the waist. Legs straight, arms matched. Practice repeatedly left and right. Middle-aged and elderly students can gradually improve the height of their feet according to their actual situation.

5. External pendulum

One leg is supported, the other leg is raised and straightened to hook the toes, and the other leg is kicked up in the other direction. When the foot reaches the other side, stretch the foot surface flat and pat the foot surface twice with both palms. After hitting, buckle your legs and keep your palms upright on the other side. Middle-aged and elderly students can clap their thighs first, then their calves, and then their feet.

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Middle-aged and elderly students should pass the above basic Tai Ji Chuan exercises, basically master the practice methods of Yang Tai and Tai Ji Chuan, and whether they can learn routines, such as 24-style Tai Ji Chuan and 37-style Yang Tai and Tai Ji Chuan. I suggest that students find a master (a reasonable teacher) to practice Tai Ji Chuan's individual movements one by one slowly, and then practice in combination. Only in this way can they master the essentials and essence of Tai Ji Chuan and carry out correct and scientific fitness exercises in Tai Ji Chuan. Finally, I wish Taiji Chuan fans a long and healthy life.

Click the next page for details >>& gt Basic functions of Jichuan in Yang Tai.