Chen Shi Tai Ji Chuan Teaching Video

Related reading? How to practice Chen taiji's waist and hip skills well

Waist requirements and methods of use

When practicing boxing, the waist m

Related reading? How to practice Chen taiji's waist and hip skills well

Waist requirements and methods of use

When practicing boxing, the waist must be straight, the posture should be correct, impartial and balanced, and the hips should be loose. There should be no bad posture of leaning forward, leaning back and leaning left and right. The waist must play a major role in the change of body movements and the stability of center of gravity adjustment, and the key to turning up and down is the waist. It is still the waist that drives the power to reach the limbs. The waist should be loose, the waist should be loose and firm, and the footwall should be stable, so there is? If you don't work hard, you have to cut your back.

Begging with legs? In a word, if you want to be stable and practice the chassis kung fu like a tumbler, you can't understand the importance of loosening your waist and collapsing it.

The movement of the lumbar spine is relaxed, soft, rounded and natural, and it surges from time to time in constant rotation, flexion and extension, sometimes snakes, sometimes twists and sometimes stretches. Judging from the three axes of the waist, when practicing boxing, it moves along the coronal axis. Open, stretch and exhale vigorously during the movement. Starting from the waist axis, the spine rises and pulls up in stages with the assistance of the intervertebral disc and back muscles, so that the spine bends forward or leans back while stretching, retracting, bending and weakening.

During inspiratory strengthening, with the rotation of the lumbar axis, the spine surges downward, and with the assistance of the intervertebral disc and back muscles, it returns to the lumbar axis one by one, making the spine shorten while bending forward or backward, and it is as dynamic as a silkworm. Lumbar looseness can make bones strong, make it easy to exert strength, help to sink the abdomen, keep the qi from floating, make the lower limbs stable and powerful, and also ensure the flexible rotation of the waist shaft.

The looseness of the waist matches the tightness of the virtual collar, and it tends to be loose at the top and at the bottom, so that the waist shaft does not bend or shake, but it is not stiff. If you want to make the waist shaft flexible and rotate freely, you need the cooperation of your knees to make the waist relaxed and straight, and at the same time, you can also play the role of your legs, so that the joints of your bones can rotate flexibly, and the joints of your bones can rotate naturally and flexibly, so that the rotation of your waist can be more flexible and powerful. In short, the waist is relaxed and vertical, the virtual collar is firm, and the knees are relaxed, which is to prepare for the flexible rotation of the waist axis and give full play to the sports ability of the waist.

Chen-style Tai Ji Chuan demanded that the qi from the kidney should be combined with the internalization of the abdomen, and the shape should be closed at the chest and waist. On the shelf, every movement should repeatedly emphasize that the waist does not move, the hands do not move, the inside does not move, and the outside does not send. The exercise method of chest and waist folding plays a special role in fitness, because the abdomen has the most viscera, which is the place where qi and blood meet all over the body, and also the hub where meridians run through. Every folding of the chest and waist makes the internal organs of the abdomen have a gentle self-massage, which can cultivate the true qi, eliminate abdominal fat and have a good effect on the exercise of renal function. This kind of chest and waist fold will be more effective if it is combined with the movement of qi. If it can be folded once, Ren and Du meridians can be circulated once, that is, on a small Sunday, which can play a role in replenishing essence and brain and permeating the whole body. For example, in the routine, for example? Bend over and hit? 、? Kneel at the bottom of your elbow? 、? What's next? All movements have obvious chest and waist folds.

So how can we make good use of the upper waist and waist in practice? I think we should look for the rotation and application of the waist from the single hand. For example, Chen Lao's first move in Tai Ji Chuan? Rise? In the process of lifting hands, the chest and waist have a folding and stacking movement route. After pressing your hands to your hips, rotate the shed to the left, then slightly rotate your waist to the right and combine your upper limbs to the left. At this time, the exerciser puts his hands in front of his abdomen.

Turn a little bit, which is the performance of the appearance driven by the waist rotation. When the wrist is at shoulder height, the waist also reaches a suitable position and is in the middle position. Before moving your hands to the right, turn your waist slightly to the left. At this time, your hand makes a small circle on the left and then follows the waist shed to the right, and the center of gravity moves left and right with the rotation of the waist hand. The rotation of the waist, the right direction of both hands, the movement of the center of gravity and the lifting of the left foot should be done in one go.

After all parts are in place, the left foot moves forward to the left, the waist rotates to the right, and the hands and the left foot form a pair of pulls, which is the elongated appearance of a pair in Chen-style Tai Ji Chuan. After the left foot landed, the hands were slightly pressed down to change the strength, the waist rotated to the left, the center of gravity shifted to the left leg, followed by the right leg, and the hand was closed to complete the rise.

It's just a posture, but it's only a short period, and the waist needs to be rotated several times. At this time, the author reminds everyone that moving the waist is not the kind of external wagging, but a kind of sports requirement with an external strategy. This is just an action. On the one hand, you can imagine how important the waist is in Tai Ji Chuan. When looking for the route and method of waist movement, we should pay attention to the principle that Tai Ji Chuan wants to be left first and then right, so as to avoid detours and master the movement law of Chen Tai Ji Chuan more easily.