Tai Ji Chuan's Essentials

Tai Ji Chuan, a national intangible cultural heritage, is a kind of traditional boxing in China, which combines rigidity with softness. It takes Taiji and the dialectical thought of Yin and Yang in China's traditional Confucianism and Taoism as the core concept, and integrates many functions such as nourishing and nourishing, strengthening the body, fighting and fighting, combining the changes of Yin and Yang and five elements, meridians of traditional Chinese medicine, ancient guidance, breathing and so on. The following are the main songs of Tai Chi Chuan. I hope I can help you after reading it.

Concentrate on keeping calm.

Calm down and move again, concentrate on Taiji Gate.

Only by practicing boxing without distracting thoughts, chanting Buddhism along the classics has profound internal strength.

Look calm.

Beauty is like a virgin, her face is like spring scenery, and her mouth is slightly loose.

The mouth and teeth are slightly closed, and the tongue and palate are interdependent. (Note 1)

Fully relax

The soul of Tai Chi is the softest, turning rigidity into clumsiness and relaxation.

Open the three-line nine joints, and you don't have to worry about hiding needles in cotton. (Note 2)

Virtual collar jacking force

The throat is slightly closed, the jaw is slightly raised, and the back neck should not be separated from the collar.

Long makes the cervical spine stand upright, refreshed and not tired.

Pull back with your chest

The collar and shoulders are slightly retracted, which is formed by pulling the back out with the chest.

The nipple gas is sent to the abdomen, and the ups and downs are light.

Relax your shoulders and lower your elbows.

Elbows, shoulders, wrists, elbows in the middle, elbows drooping, shoulders and wrists loose.

I often think that my elbows are hanging to the ground, my shoulders are slack and my wrists are full of energy.

Right in the middle of the tail

Sit on the heel at the top of your hips and stay energetic.

Pull the ribs back a little, and the tail is comfortable.

Waist dominance

The lower abdomen naturally hangs slightly, and the relaxation of the waist gap is subtle.

Turn left and right around the waist as the axis, calm, light and resistant to push and pull.

Eyes are the seedlings of the mind.

The eyes are the messengers of the brain, leading to the birth of magical boxing.

When you move, you should look up and down first, and the main hand will open.

Turn breathing on and off

Opening and closing are born with breathing, and opening and closing are silent. (Note 3)

When the door of life is opened, everything is in the stomach.

truth and falsehood—actual situation

Black and white fish with head and tail intersecting, subtle and mysterious. (Note 4)

Who can understand the taste, virtual is also real and virtual.

tie

Hands and feet are connected by a thread, with a twist in between. (Note 5)

Grind hands to change body potential, one turn to three turns before.

Stretching tendons and pulling bones

Limbs lengthen meridians, smooth qi and blood, and eliminate blood stasis. (Note 6)

Rotate the whole body together, pull out the bones and stretch the tendons, and breathe.

A tiger in a dragon's bowl is surrounded by danger.

Move like a dragon and be proud like a tiger. (Note 7)

Dragon and tiger change each other, and the vertical board is a fist.

Precautions:

1, "the tongue is tight. Tongue and palate are interdependent. "

When practicing boxing, the ID teeth are lightly closed and the tongue licks the upper jaw, which has four advantages: (65,438+0) avoiding bad air from being inhaled from the mouth and affecting health; (2) avoid talking with others, which will affect the concentration; (3) Avoid excessive relaxation of facial muscles to affect facial tranquility; (4) It is beneficial to the production of body fluid. Saliva contains a variety of enzymes that are beneficial to digestion, absorption and beauty care. Recent scientific research has confirmed that saliva also contains an anti-cancer element, so eating more saliva is good for your health.

2. "What is the use of Tibetan needles in cotton?"

"three lines", that is, one line on both sides of the body, one line before and after; "Nine knots" means that there are nine relaxing and dredging parts on each of the three lines. The nine parts of the first row are the two sides of the head (especially the ears), the two sides of the neck, two shoulders, two big arms, two elbows, two small arms, two wrists, two backs of hands and ten fingers; The nine parts of the second line are face, front neck, chest, second thigh surface, knee, second calf surface, ankle and ten toes; The nine parts of the third line are the back of the head, the back of the neck, the back, the waist, the back of the thigh, the leg bend, the calf, the heel and the foot center. "Open". Is to use the mind to channel the qi pulse of three lines and nine knots. The mind should stay at each relaxation point for a while. Breathe once or twice. Start with the first line. When the mind relaxes from both sides of the head to the ten fingers, stay at the middle finger end (zhongchong point) and rest for a minute or two. The same is true of the second-line relaxation method. When the mind relaxes from the face to the ten toes, stop at the big toe point and rest for a minute or two. The third-line retreat point is Yongquan point. When you relax from the back of your head to the Yongquan point under your feet, you can stay at this point for a while and constantly meditate on the word "pine". After a long time, feet are like vertical sponges, swollen and loose. The strength of Shu Tai and Tai Ji Chuan's "needles hidden in cotton" has gradually increased.

3. "Opening and closing have breathing, and opening and closing are silent."

Tai Ji Chuan emphasized that "training the mind", "training the mind" and "training the body" should be carried out at the same time, with internal guidance and external movement, and internal and external integration. Therefore, in boxing, the opening and closing of boxing potential should be carried out under the guidance of consciousness and with breathing. Therefore, the day: "Open and close and have breath." Take the rise as an example. "Raise your arms forward" means opening from bottom to top and from back to front. It's centrifugal force, and at this time it's breathing, and the abdomen is protruding. "Two arms falling" is a combination, from top to bottom, from front to back, which is a centripetal force. At this time, it is sucking and the lower abdomen is adducted. When inhaling and exhaling, the l: 3 nose is intentionally closed, calm and quiet, and there is no sound.

"It's all in my stomach."

Tai Ji Chuan's breathing style advocates abdominal breathing, which is intention-oriented and can be divided into cis and reverse. When inhaling in the right direction, the lower abdomen protrudes, and when breathing, the lower abdomen adducts; On the contrary, when inhaling, the lower abdomen adducts, and when exhaling, the lower abdomen protrudes. This way of breathing is conducive to the coordination of breathing and movement, "the unity of form and spirit"; And through long-term exercise, it helps to regulate nerves, "massage" the internal organs, dredge qi and blood, and promote metabolism. At the same time, with the adduction of the lower abdomen and the slight lifting of the anus, it is also beneficial to enhance the function of sphincter and urinary system. As for what kind of abdominal breathing is good, everyone decides according to his own habits. I use abdominal reverse breathing. For decades, conscious breathing and movement have been coordinated.

4. "The black and white fish with the head and tail intersecting are subtly and subtly stored."

The ancients regarded black and white as yin and yang, and yin and yang as reality. In Taiji diagram, two black-and-white fish whose heads and tails intersect are the representatives of yin and yang. The intersection of head and tail indicates mutual change, and the black eyes of white fish and the white eyes of black fish indicate mutual change. These subtle secrets are hidden in a circle, which is big enough to be tolerated. So it is called "Taicang". After we master the law of mutual change between reality and falsehood, we can realize the coexistence of reality and falsehood when practicing boxing. The real reality is not standing completely. Virtual reality is not completely powerless. Yin and Yang are the roots of each other, and the actual situation instantly transforms. Take Like a Seal as an example. When the right hammer is retracted, the palm changes and the body gradually sits back. The palms of your hands gradually turn inward and separate left and right. Relax your shoulders, lift your elbows on the ground, and your left leg will be empty, and your right leg will be empty. Gait changes from left lunge to right imaginary step, but the left foot is weak, the heel is solid, the right foot is weak, and the foot is weak. When the palms are aligned, the gait changes from right imaginary step to left lunge. Virtual reality changes accordingly, and the left leg changes from virtual to real. The right leg changes from solid to virtual. The virtual reality of the left foot is in the front palm, and the virtual reality of the right foot is in the front palm. Conversely, the virtual reality of the left bow leg is in the heel and the virtual reality of the right leg is in the sole of the foot. Why should there be time in reality and reality in the air? The key is to change the lightness. Hide from time to time. Because when changing steps, the procedure of reversing reality is to grind first and then grind. The back sole is easy to grind because of virtual reality, and the front heel is easy to grind because of virtual reality, so it is interesting and round when turning. This is the meaning of "who can understand taste, deficiency is also real deficiency".

5. "Hands and feet are connected by a line, and they twist and twist."

Taiji preach "as strong as reeling silk" and "as strong as winding silk", which requires that silk should be involved in hand-to-hand, hand-to-foot and foot-to-foot. Follow up and down. Move back and forth. Move fully and draw an arc under your feet. Draw a circle on your hand. The flat circle, oblique circle and vertical circle of Taiji Chuan are constantly formed and changed in this kind of twists and turns. Take "wild horse mane" as an example. Step on it, the front foot is the silk head, and the silk root is on the back foot. When I stepped on it, my front foot seemed to be held by silk. Hands are also separated from each other like thread heads, with roots in feet, silk roots in front hands in hind feet and silk roots in back hands in front feet. This is the requirement of holding hands when breaking up in the previous step. Then twist the ball for a different style. Grind the back sole first and turn the back hand at the same time, as if pushing the front hand obliquely upward with the palm of your hand and turning the palm inward with the elbow as the axis. This is a downward turn and an upward fold. When the posture is slightly changed from the front position, the buttocks are relaxed. At the moment of twisting the virtual reality, the front hand pulls the front foot and grinds it for 45 degrees with the heel as the axis. When the whole foot is flat and the center of gravity rotates forward, the rear sole continues to be ground close to the medial malleolus of the front foot, and the diagonal line in the ring is taken. At the same time, the back hand continues to rotate the arm, rotate the wrist to draw an arc, and fold forward to the lower part of the front hip. After this iteration, the transformation is successful. The oblique circle (lunge separation) and vertical circle (holding hands and closing feet) of wild horse mane are formed and changed in this up-and-down turning.

"Grind the hand and change into three laps."

These two sentences are about the transformation of footwork and technique. Step milling is as described above. The "three fronts" of the technique means: breaking up in front of your eyes, drawing an arc in front of your abdomen, and closing your arms in front of your chest. Synthesize a circle through these three changes. When the circle circles in front of you, in order to avoid bumps and defects, you must turn your arms and wrists, pull them together, not higher than your eyebrows and not lower than your knees, and fold your chest to form a circle. In the form of arms crossing, there are two overlapping arms, a lion's mouth hug that fits up and down, and a pipa hug that is opposite to each other. When drawing a circle, even if you squat down, you should lift your spirits and straighten your back.

6. "The limbs lengthen the meridians. The blood flow is not empty. "

Tai Ji Chuan's practice essentials and routine movements are basically the way of lengthening limbs. For example: the virtual collar lifts and sinks, the chest and back are pulled, the shoulders are loose and the elbows are hung, and the hips are bent. All these make the body and limbs stretch out by pulling up and down, back and forth, left and right. In the routine setting, in order to make all joints of the whole body run through in an orderly way and all muscle groups move regularly in the exercise, Tai Ji Chuan carried out the principle of I-2, down, front and back, left and right, attracting each other and balancing each other, so as to lengthen the limbs in the confrontation and get a balanced exercise. Take the "clean and jerk of the left knee" as an example. The left leg is arched and the right leg is supported. The knees of both legs should be pulled back and forth, pushed forward with the right hand, and pushed backward with the right foot, so that the thigh is loose but not tired, but not stiff. Left hand and left foot. The palm of your left hand sinks down and presses back. The tip of the left knee is empty, and the front head space is empty. It stands upright like a pile of things and leans slightly. Hands and feet have the meaning of pulling back and forth: right hand and left hand. The palm of your right hand stands forward, the palm of your left hand is down, and your fingertips are prone forward. Hands should have the meaning of fighting back and forth At this time, Baihui will reach the top, the abdomen will sink, the abdomen will be full, and the strength will run through the four ends, making the whole body in the process of resisting elongation. Tai Ji Chuan's balanced exercise of lengthening limbs is not only beneficial to the cultivation of soft strength. Moreover, with the contraction and expansion of muscles and the continuity of joints, the muscle fibers, ligaments and joints of the whole body get detailed movement in uniform and coherent rotation, so the meridians are opened, the qi and blood are unobstructed, and the general principle is not empty. Stability is not stagnation.

"The whole body rotates together, pulling out bones and stretching tendons."

Tai Ji Chuan's tendon stretching and bone pulling is carried out in a spiral motion, which shows that the trunk turns from the waist to the spine, the upper limb turns from the arm to the wrist, and the lower limb turns from the calf to the ankle. This spiral movement, which originates from the lumbar spine and runs through the four tips, is completed in one breath. This is the essence of Tai Ji Chuan's practice. Martial arts first talks about martial arts. This action makes the opponent's direct strength tangent to our action arc, whichever is mine. For physical fitness, it is the most economical, scientific and comprehensive sports medical care method to exercise nerves, breathing, circulation, meridians, bones, muscles and digestion at the same time.

7. "If you move like a dragon, you will be like a tiger."

Pan. Round also. Tai Ji Chuan moves in a circle, so it is a metaphor of a dragon. The so-called "eight sides" refers to the appellation of flat shed and elbow pressing in Taiji Chuan. Eight kinds of strength ~, among which, hugging, caressing and pressing are four positive strengths. The directions are east, south, west and north. The elbow has four corners. The directions are southeast, southwest, northeast and northwest. Eight directions are combined into a ring. People punch in the ring. Every movement, their thoughts should shine all over the body, and their movements should be supported on all sides.

Zhu Zhu. Sit and squat. Tai Chi Chuan stops in circles, walking is supported on all sides, and when it stops, focus on one side. All hands, eyes and body steps are focused on this. When you stop, if you are squatting, bend your knees and sit on your hips. Concentrate, keep your eyes sharp and magnificent. Don't be askew and tired, and don't frown and glare.

Moving a circle determines a square, and Fiona Fang is a perfect match. No square is not round, no circle is not square. So "dragon and tiger stand". When you finish a pose, you must have a fixed posture. "People who don't know the fixed posture don't know the fist" does make sense.