What are the four precautions for beginners in Tai Ji Chuan?

Beginners will encounter many problems when practicing Tai Ji Chuan, which is normal. Xi Tai Ji Chuan insists that no boxer is a cluster. Practice slowly with Tai Ji Chuan's teaching to understand the characteristics of Tai Ji Chuan. The following are four points for beginners in Tai Ji Chuan. Welcome to read!

Four points that beginners should pay attention to in Tai Ji Chuan.

Life lies in exercise, and Tai Ji Chuan is an ideal exercise for modern people to keep fit. Beginners in Tai Ji Chuan should practice slowly to find the artistic conception of Tai Ji Chuan.

1. The speed should be even.

Beginners in Tai Ji Chuan should be slow rather than fast. They should practice kung fu slowly to lay the foundation, learn the movements first and master the essentials. After proficiency, whether the speed is slightly faster or slower, you should keep a constant speed from beginning to end.

Playing a set of Simplified Taiji Biography, the normal speed is 4 ~ 6 minutes. Some people practice slowly, which can be as long as 8 ~ 9 minutes, but it can't be too slow. It takes 8 ~ 10 minutes to play a set of "48 Style Tai Ji Chuan" and about 20 minutes to play "88 Style Tai Ji Chuan".

Many people can't slow down when practicing boxing. Tai Ji Chuan's correct practice should be slow and fast, fast and slow, coordinated with each other and practiced at a constant speed.

2. Don't go up and down.

The posture can be higher or lower at the beginning, but the height should be determined at the beginning, and the whole movement should be kept at the same height except for the "downward trend". It is best for the infirm to practice in a higher posture first, and then practice in a middle posture or a lower posture with the improvement of skill and physical quality.

3. We should properly master the amount of exercise.

Although Tai Ji Chuan is not as vigorous as long boxing such as gymnastics, he still has a certain amount of exercise because he needs to do slow motion when the upper and lower limbs are bent to a certain extent, and he also needs to concentrate and unify the height inside and outside the whole body.

In particular, the exercise of the lower limbs is relatively large. Because to fight this kind of boxing, on the one hand, two legs are required to distinguish between reality and falsehood, and the weight is often borne by one leg, which supports the weight when bending the knees.

Tai Ji Chuan is a slow aerobic exercise. Many people will not feel tired after practicing for an hour, but practicing Tai Ji Chuan will consume a lot of energy. Therefore, it is not advisable to practice for too long.

On the one hand, it takes a long time to change from one posture to another, and the center of gravity changes from one leg to the other, which greatly increases the load on the lower limbs.

Therefore, beginners often feel sore legs after practicing Simplified Tai Ji Chuan once or twice, which is a normal physiological phenomenon. Keep practicing and this leg pain will go away.

The length, frequency and amount of exercise each time should be determined according to the work and study situation and one's own physique. Generally, healthy and disease-free people can exercise more and play once or twice in a row.

The elderly and infirm should adjust the amount of exercise according to their own physical condition, and can practice one or several groups alone. You can also practice one or two formulas, such as "catching the sparrow's tail", "cloud hand" and "starting". You can also pose a little higher. For example, the front legs of lunge should be vertical, and the knees and toes should be in a vertical line. The curvature of the knee joint can be slightly smaller when you send it.

People with waist injuries should not exercise too much at a time. Pay attention to step by step, gradually increase the amount of exercise, and consult a doctor if necessary. In short, at the beginning of practicing Tai Ji Chuan, we should master the amount of exercise according to the individual and illness, and we should not be greedy and quick.

Step 4 persevere

Practicing Tai Ji Chuan, like other physical exercises, requires persistence. You should not only actively participate in the practice at the beginning, but also keep practicing. According to your own production, work or study time, it is best to arrange some time for practice in your spare time every day.

Never "fish for three days and dry the net for two days" or "expose yourself to the cold", or think that you have practiced, or feel that your state has improved, you will not continue to practice.

That not only can't gradually improve the technical level of Tai Ji Chuan, but also can't keep improving. More importantly, it can't better achieve the effect of keeping practicing Tai Ji Chuan to keep fit and prevent diseases.

Under normal circumstances, you can practice in the courtyard and open space of your unit before and after class or during recess every day. It is best to practice in parks, Woods, squares, rivers, grasslands and other places with fresh air and quiet environment in the early morning or evening.

If these places have Tai Ji Chuan tutoring stations and participate in group study, the effect will be better.

In addition, if the novice has no special guidance, several people can get together and learn from each other. For example, first one person guides others to practice according to the action instructions on the picture, and then take turns.

We should seriously study the practice methods mentioned above and correctly grasp the main points. This is faster and better than learning boxing by yourself by looking at pictures.

Eight Benefits of Relaxation in Tai Ji Chuan

Chen Xin said in "On Boxing" that "all the way is lingering, quiet and unhurried, and the skin joints are everywhere." In other words, when practicing boxing, you should be calm and not chaotic, and your movements should be light and delicate. There is no place where muscles and joints are not relaxed. Slow movements can gradually understand and correct the non-relaxation inside and outside the body. Therefore, to practice Tai Ji Chuan is to relax inside and outside from gentle movements. Tai Ji Chuan's relaxation intention and the exercise method of combining inside and outside have many advantages, which are shown in the following aspects.

1. In a competitive society, you can relax mentally. Relieve the harm of tension to the body.

2. It can make abdominal breathing and diaphragm movement unconstrained, and play a greater role in treating diseases, health care, martial arts and so on.

3. After the skin and joints are enlightened, qi and blood flow around without stagnation, and qi flows in the joints, which can strengthen the continuous function.

4. The sensitivity of panel tactile sensation and inner body sensation, smooth movements and circular activities can be highly developed.

5. The joints of the whole body naturally sink due to relaxation, which develops the supporting force of the lower limbs. The chest, back and ribs are relaxed one after another, and the lateral side is forward, which helps the qi sink and stabilize the center of gravity.

6. Ability to develop strength and speed. Because the whole body has relaxed its strength, it can speed up smoothly without any obstacles.

7. A stable center of gravity is conducive to the agility of movements and the strength of martial arts application.

8. Relaxation exercises help to improve skills, improve people's mood and enhance people's self-confidence and strength.

Tai Ji Chuan exercises that relax the whole body will gradually move smoothly and harmoniously, bend and rotate freely due to the guidance and concentration of consciousness. Over time, the arms become extremely soft and hard, and the whole body becomes extremely light and stable, which is the accumulation of softness and rigidity. Make the action look loose but not loose, combining rigidity with softness, that is, muscle relaxation and contraction cross more. When Taiji Chuan's legs rotate in a spiral way, the muscles of all parts of the body always cross loosely and tightly. Because the relaxed consciousness dominates his limbs, even twisted muscles are not stiff, but full of elasticity and toughness.

Because Tai Ji Chuan is characterized by "combining rigidity with flexibility", it takes more time to relax than to contract in the actual exercise process. In other words, the operation process of each formula is very easy, and it is also calm and coherent when it comes to formulas. Tai Ji Chuan's movements are always spiral, and the internal and external coordinated movements of the wiredrawing type make all parts of the body round, flexible and elastic, so he can focus on a certain point flexibly at any time, thus developing strength and speed. Boxing theory says that "fast is fast, slow is slow", which is flexible and changeable, and strength is complete.

Many people who don't really understand Tai Ji Chuan's sports often don't understand the significance of Tai Ji Chuan's relaxation and mistake Tai Ji Chuan's slow training and gentle behavior for the sports of the elderly. In fact, in sports, every action before exertion is to relax first. Only by relaxing first can we give full play to our rapid strength. Tai Ji Chuan's relaxation theory is not only applicable to Taiji theory, but also to all sports. Under the guidance of Tai Ji Chuan's theory of relaxation intention, we can learn more about sports. Tai Ji Chuan's relaxation into silence is the practice of every Tai Ji Chuan practitioner, which must be carefully understood.

Practice Tai Ji Chuan's gentle behavior for luck, and be meticulous. At the beginning, with quick practice, it is inevitable that some movements will slip away and will not be just right everywhere. Only when you practice slowly to a certain extent can you change from slow to fast, from fast to slow, from slow to ten, and to the extreme. Such repeated exercises can be extremely virtual and extremely spiritual, extremely heavy and light, fast and slow, and you can do whatever you want. Light is loose, loose is fast, slow is to increase internal strength, and natural weight is heavy without exertion. After slow practice, practice as fast as you want. Can be fast but not chaotic, light but not floating. Lightness is a necessary condition to ensure the relaxation of the whole body inside and outside, so the boxing theory says, "One stroke, the whole body should be light." Every stroke should be practiced lightly. Only the less strength, the better the method of practicing lightly, the more flexible the action can be, and the high sensitivity of "not adding a dime" can be achieved. Spirit is a development of light. If it is light, it can't be loose, and if it is not loose, it can't be soft.

Relaxation and quietness are the necessary conditions for practicing Tai Ji Chuan, and Yin and Yang are the soul of practicing Tai Ji Chuan. The highest state of traditional Tai Ji Chuan is simply walking with God, only seeing the flicker of God, but not the trace of rigidity and softness. Judging from the highest steps and requirements of Tai Ji Chuan, relaxation is not Tai Ji Chuan's goal, but a necessary means to achieve it. If you want to practice Tai Ji Chuan well, you must deeply understand the importance of relaxation. If you don't understand the intention of relaxation, you won't understand Tai Ji Chuan. If you don't fully relax and practice boxing, you can't practice the real Tai Ji Chuan.

The main characteristics of Tai Ji Chuan

It tends to the highest level of harmony, and the requirements for Wushu practice also enable practitioners to improve their own quality while strengthening their bodies, and enhance the harmony and harmony between man and nature and between man and society. At the same time, Tai Ji Chuan does not exclude physical training, combining rigidity with flexibility, not just performance and aerobics. Tai Ji Chuan's boxing style is implicit, continuous, flexible, fast and slow, flowing, which makes the mind, spirit, shape and spirit of practitioners gradually Tai Ji Chuan. The basic contents include Tai Chi Yin-Yang health preserving theory, Tai Ji Chuan boxing routine, Tai Ji Chuan instrument routine, Tai Chi tuishou and Tai Ji Chuan auxiliary training method. Its boxing routines include Big Frame One Road, Two Roads, Small Frame One Road and Two Roads. The instrument routines include single knife, double knife, single sword, double sword, single knife, double knife, gun, big stick and Y m 4 n moon knife of Qinglong Yan.

Tai Ji Chuan is a treasure of China Wushu, which is widely respected by people all over the world. Since 1980s, people at all levels have increasingly strengthened their awareness of protecting Tai Ji Chuan, an ancient cultural system. Protection measures have been formulated at all levels, and the 1 1 international taiji congress was held in places dominated by taiji culture. Inheritors and folk heritage organizations have also increased the intensity of in-depth promotion. In May 2006, Tai Ji Chuan was declared as the first batch of national intangible cultural heritage by China.

While Tai Ji Chuan has gradually become a new cultural belt connecting different races, nationalities, languages and countries, and has become an important carrier of cultural exchanges between China and other countries in the world, in order to further inherit and carry forward Tai Ji Chuan culture, since the 20th century, Zhong Yunlong, Chen Shixing and other Wudang Mountain Taoists have successively set up Wudang Wushu traditional training courses, attracting many overseas people to study Wudang Wushu and Taiji culture in Wudang Mountain. We have also started to build a new Tai Chi Hall, which provides a perfect core place for those who come to Wudang Mountain to seek Tai Chi culture.