How to practice Tai Chi leg method?

Legs are the support of the whole body and the foundation of practicing Tai Chi. I will bring you the practice method of Tai Chi Leg Method. Welcome to study!

As the saying goes, "people get old first." Because the legs and feet are far away from the heart and the qi and blood are relatively insufficient, many minor illnesses often start from the legs, such as patella degeneration, hyperosteogeny, varicose veins, muscle stiffness, unstable standing and so on.

From the perspective of martial arts, the leg has a wide range of activities, and it can attack far and near up and down, left and right, front and back, with great power.

Therefore, the boxing proverb says, "the hand is the second door, and the leg wins." Legs are the foundation of the whole body. "Let's see if there is one. Let's have a look first." Therefore, martial arts has always attached great importance to leg and footwork.

Tai Ji Chuan has a high demand for leg skills. "It is rooted in the foot, originated from the leg, dominated by the waist, shaped by the fingers, from the foot to the leg and waist, it must always be complete ... If there is a bad machine, its disease will always be sought after by the waist and legs" ("Thirteen Movements").

Any action of Tai Ji Chuan needs constant infiltration. In the human body, the leg is the root node, the waist is the middle node and the head is the sharp node. When moving, the root node pushes the intermediate node first, and then the intermediate node pushes the sharp node. Only in this way can we run in one breath. Tai Ji Chuan also asked that his legs should be bent, his crotch should be wrapped around his knees, he should be calm, he should walk like a cat, and his center of gravity should be stable and flexible. To do this, it is absolutely impossible without a skill. Because of this, Tai Ji Chuan can effectively exercise the legs. People who have practiced Tai Ji Chuan for many years have strong legs and feet and strong support, and can be "as steady as Mount Tai" under any circumstances.

How to practice your legs?

First of all, we must adhere to basic training. One is to do basic exercises such as leg press (high pressure, low pressure, positive pressure and lateral pressure), leg control, kicking, patting, kicking and swinging every day.

The frequency and intensity of exercise should be determined according to age and physical condition.

The second is standing piles. As the saying goes, "One stop is not as good as a hundred practices." Standing pile is an effective way to practice legs, and the height and time of standing pile should also be determined according to the physical condition. To carry out these two basic skills exercises, first, step by step, from easy to difficult, gradually raise the standard and increase the difficulty, don't rush for success, and don't blindly imitate.

Third, we should persevere and take basic training as a "compulsory course" every day. We would rather practice more basic skills than boxing. "Practice for one day, not ten days" is the key.

When walking boxing, we should strictly follow Tai Ji Chuan's requirements and essentials for legs. Tai Ji Chuan's footwork includes "horse stance", "lunge", "imaginary step", "lunge", "rest step", "independent step", "T-step" and "small step", and the footwork includes "up step", "backward step" and "side step".

About the essentials of Tai Chi Leg Method, we had an article explaining it in detail before:

Everyone says that leg work is the most important basic skill of Tai Chi. How to practice?

According to the above essentials, the author observes the practitioners around Tai Ji Chuan and finds that many people have many actions that do not meet the requirements, and there are many problems, as follows:

1. When you walk, don't follow the three rhythms, go ahead as usual.

2. Go straight out without lifting your feet first, or your feet are too low to touch the ground, and some are too high.

3. When walking, the support legs are out of control, and the center of gravity moves forward prematurely, forming a rammer.

4. There is no angle between feet, some are in the same line, some even exceed the midline to form distortion, some are too small and unstable, and some are too big. In short, the steps are not accurate.

5. When doing lunges, the knees exceed the toes, and some' sit back' too much, both of which form weightlessness.

6. When you step forward, instead of moving your center of gravity first, you lean forward, pull your feet hard, and move your feet to mop the floor.

7. If you don't stand firm, you will come out in a hurry and your body will shake.

8. The longitudinal distance between the front and rear feet is short, the stride is small, and the hind legs are unable to push out, forming a kneeling leg.

9. When moving forward, don't send your hips to form a prominent buttocks; When you sit back, you don't have an abdomen, forming an abdomen.

10. When walking, the legs can't stand up and keep level, which leads to ups and downs.

1 1. When turning and stepping out, the angle is not enough; Some people will draw a flat circle in front of their feet in order to stay still.

12. When doing footwork, the foot can't be stable, which leads to lifting the foot and pulling the heel.

13. When you turn around, your feet don't follow, and your feet and knees are not in the same direction.

14. When you step forward, your toes are not straight, and when you step backward, your feet are not at right angles.

15. Too many knee buckles form the crotch; Some knees are too open, forming a crotch.

16. When doing the virtual step, touch the ground with your toes, and the virtual foot is not focused.

17. When doing the open step and the side step, the feet cannot be kept parallel, and the distance is too large or too small when they are together.

18. The difference between kicking and scoring is unclear, and the strength and path are confused.

19. When kicking (dividing) the foot, the height of the foot is not enough, and the forefoot of the kicked (dividing) foot naturally droops and does not recover, and the hind foot does not recover.

20. The radian and height of the lotus foot are not enough ... Some of these problems happen because the essentials are unclear, some because they didn't learn well at first, and some because they can't do it for a while because of poor physical condition. According to different reasons, it should be corrected and improved step by step, so that every movement of the leg is accurate, standardized and in place.

;