Matters needing attention in Tai Ji Chuan's exercises

Beginners should learn from teachers, otherwise they don't know whether the following basic requirements are correct.

Tai Chi Chuan moves slowly and comfortably, requiring straight back, closed jaw, straight back and drooping head, which feels like a floating cloud. In the Qing Dynasty, the Boxer Rebellion called "Boxing is like the sea, endless". At the same time, it also attaches great importance to practicing qi. The so-called "Qi" is to cultivate the human spirit (I personally think this "Qi" is formed by adjusting the rhythm of breathing in the process of boxing), which is one of the characteristics of Tai Ji Chuan.

The essentials of practicing boxing ① Meditate on natural breathing, that is, practicing boxing requires quiet and concentrated thinking, centralized guidance, steady and deep breathing, and can't hold your breath; (2) Moderately comfortable, gentle and slow, that is, keeping the body relaxed and natural, impartial, flowing, gentle and even; (3) The motion is arc-shaped and circular, that is, the motion should be arc-shaped and spiral, and the transformation of circular motion is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole; (4) Coherence and coordination, with clear distinction between reality and reality, that is, actions should be continuous, the connection should be smooth, the reality and reality should be clear everywhere, and the center of gravity should remain stable; ⑤ Be light and calm, combining rigidity with softness, that is, every movement should be light and calm, not floating or stiff, soft outside and rigid inside, and the strength should be complete and elastic, and clumsy force should not be used.

Tai Ji Chuan's requirements for postures of various parts of the human body are: head-keep "empty collar and top strength", have the idea of hanging, don't sway, eyes should be naturally straight, mouth should be lightly closed, and tongue should touch the upper jaw; Neck-natural vertical, flexible rotation, not nervous; Shoulders-flat and relaxed, without hunchback, bending or stretching backwards; Elbow-naturally bends and sinks to prevent rigidity or rising; Heavy wrist "flat wrist", full of strength, not soft; Chest-slightly loose, not protruding or deliberately shrinking inward; Stretching your back is called "pulling your back" and you can't bow and camel; Waist-loose downward, flexible rotation, no bow forward or backward; Ridge-straight and upright, keep your figure straight and natural; Hip-slightly inward, not outward, called "sliding hip" and "converging hip"; Hip-relaxation is full of contraction, and the lower limbs are difficult to penetrate. Do not stand forward with a twist; Legs-stable and firm, with proper bending, slight rotation, smooth movement and relaxed knees, which can distinguish between true and false soles.

Functional Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate the mood and regulate the brain, and the more skilled you are, the more you should "put your mind first, then put your body" and concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Neijia Boxing requires "Shen Dantian", and deliberately using abdominal breathing to increase breathing depth is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, the old and frail people can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has a unique style and distinctive features in attack and defense. It requires static braking, combining rigidity and softness, avoiding reality and being empty, leveraging strength, and advocating that everything should be carried out objectively, coexist with others, and be dull. Therefore, Tai Ji Chuan pays special attention to "listening", that is, accurately feeling and judging each other's arrival, so as to respond. Don't get ahead before the other party starts. You can use tricks to induce the other party to test its reality first. This term is called "the leading hand". Once the opponent starts, you should quickly get ahead of him, "he didn't move, he moved first" and "the latecomers came first", which will drag the opponent in, make him lose weight, or distract his strength, take advantage and fight back with all his might. Tai Ji Chuan's principle of attack and defense is embodied in the training of pushing hands and routine movements, which can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in the training of attack and defense fighting.

Practicing Tai Ji Chuan can make the body and mind healthy, strengthen the outside but weaken the inside, help to dredge the meridians and eliminate the depression in the heart. It is an effective means to strengthen the bones and muscles outside and adjust the spirit inside.