What are the basic skills of Wushu Tai Ji Chuan?

There are many schools in Tai Ji Chuan, and different schools have their own characteristics. Every school of Tai Ji Chuan exercises has its own

What are the basic skills of Wushu Tai Ji Chuan?

There are many schools in Tai Ji Chuan, and different schools have their own characteristics. Every school of Tai Ji Chuan exercises has its own methods, and Wu Tai Ji Chuan is no exception. What about practice? Come and have a look with me!

The Basic Skills of Wu Tai Ji Chuan

1. Rodless pile:

It's like infinite potential in a boxing ring. Require your feet to be flat and shoulder-width; Bend your knees slightly, bend your arms, lift your hands gently to your chest, keep your palms flush with your breasts, and tilt your palms slightly downward, like holding a ball; Eyes straight ahead, head upright, shoulders lifted, elbows low, chest and back pulled out, tail erect, chest wide and abdomen solid and abdomen heavy; Relax, feel comfortable naturally, concentrate, eliminate distractions and breathe naturally.

2. tai chi pile:

Divided into left and right, the posture is similar to "lazy clothes". Hands one after the other, high before and low after; Feet one after the other, before the virtual reality; The posture requires the same pole-free pile, and the whole body is light to be natural. Practicing this kind of Gong Zhuang, because of kneeling and squatting, the leg bears more weight, and the lower the squatting, the greater the bearing capacity. Through this exercise, you can increase your leg strength. But at the beginning, it is not advisable to squat too low, so as to avoid the disadvantages of sudden bending of hips and leaning forward of the upper body. We should step by step and gradually lower our posture.

3. Previous progress:

First, stand on the pole-less pile, kneel down, relax the crotch, and suck the ground with a spring; The palms are open at both sides of the body, the elbows are slightly bent, the palms are down, and the roots of the palms are collapsed, such as supporting objects. Then, the center of gravity moves to the left, the weight is completely placed on the left leg, the knee is aligned with the toe, the tail is vertically aligned with the heel, the right leg lifts the knee, and the toe naturally droops and moves to the inside of the left ankle; Then, the body turns slightly to the right, the right hand is completely tilted, and the heel is gently shoveled to the right, such as kicking something forward; Relax immediately after the heel hits the ground, and there seems to be suction under your feet. As the center of gravity moves forward, the sole of the foot slowly flattens, the right knee arches, the whole foot is solid, the left leg naturally stretches, and the crotch covers the front of the crotch, forming a right lunge.

4. Backward:

First, stand on the pole-less pile, kneel down, relax the crotch, and suck the ground with a spring; Place palms on both sides of your body, elbows slightly bent, palms down, and palm roots collapse, such as supporting objects. Then, the center of gravity moves to the left, the weight is completely placed on the left leg, the knee is opposite to the toe, the tail is vertically aligned with the heel, the right leg bends, the toe naturally droops, and moves to the inside of the left ankle; Then, the right leg moves backward to the right, with the toes touching the ground first, and then the heel is buckled, and the whole foot is implemented; Bend your knees steadily, the center of gravity gradually shifts to your right leg, the tail is vertically aligned with your heel, the left leg naturally stretches, and the crotch is slightly wrapped at the crotch, forming a squat step.

Step five:

First, stand on the pole-less pile, with your crotch slightly retracted, kneel down, wrap your left palm outward to your chest, protect your chest, make a fist with your right hand, and swing your left arm forward with your fist inward, but not too high. At the same time, the left leg is firmly stepped, the weight is completely placed on the left leg, the right leg lifts the knee, the toes are slightly inclined to the right, and the foot center or heel is used as the force point to push forward, then the left knee is slightly bent, and the center of gravity is placed on the left leg; The body is slightly to the left, the right fist turns to the palm and rotates in front of the right side. Palm down, left palm forward, palm down.

6. Independent steps:

When beginners stand, they can hold tables and chairs or other things that can help with food and middle fingers, and lift one foot at a time, paying attention to the stagnation of the abdomen and the spring that sticks their feet to the ground. Standing smoothly, with the strengthening of waist and leg kung fu, the standing time can be gradually extended, and the center of gravity of the support leg gradually decreases when it falls to the hip and knee. You can exchange your left and right legs for practice. After proficiency, support the desk and chair with only one finger. After a long time, my waist and legs are strong and I stand firm. You can stand for three to five minutes without holding a desk and chair. Suspended legs can turn around and practice bouncing, kicking and pushing knees.

The Five Stages of Wushu-style Tai Ji Chuan

The first stage: the stage of mastering kung fu.

This stage belongs to the stage of laying the foundation and learning the shelf, mainly focusing on the name order, shape specification and accurate posture of the shelf, and making every move correct. Holding your chest, as the name implies, is standing upright, not leaning back and forth, leaning left and right, holding your chest and bending over. In the standing of Wushu Tai Ji Chuan, Baihui point on the top of the head and the heel of the supporting leg are strung up and down in a straight line perpendicular to the ground.

Stage 2: Shelf changing stage

This is the stage of curing the shelf and tempering yourself. The so-called frame change is to correct the posture that does not meet the requirements of boxing theory in the process of practicing boxing, so as to make it correct. This stage is the continuation of the first stage after learning the shelf. In the first stage, if you learn boxing slowly and carefully, master it well and have fewer posture problems, then you will save a little effort at this stage; If you learned rough in the previous stage, but you only learned boxing properly, then this stage must be corrected bit by bit.

The third stage: on the shelf stage.

This is the "family photo" shelf after the shelf is gradually corrected. At this time, the boxing ring went smoothly, and every movement and posture met the requirements and norms of Tai Ji Chuan's "attention", and Tai Ji Chuan's basic posture was always maintained. Stand up straight, there is nothing wrong with your gestures, and you walk like the Yangtze River. The completion of the previous action is not only the basis of the next action, but also the beginning of the next action.

The fourth stage: the attack stage.

After the boxing is smooth, I will not bother to correct the shelf, that is to say, my posture has fully met the requirements of Wu Shi Tai Ji Chuan, and "standing at attention" is no longer verbal, but has become my good habit. At this stage, I will insist on practicing according to the requirements of Wu Shi Tai Ji Chuan. At this time, the training method should gradually shift its energy to strengthening the enemy's situation. Ask yourself every time you move, and your opponent will give you a heavy blow. What should I do with it? How to meet it and win it? In other words, how to contain the enemy and control the opponent with Tai Chi posture when the opponent strikes? At this stage, when we walk on the shelf, we should not treat anyone as a person, but use potential to defeat the enemy. When we fight with others, we should regard someone as nothing, which is like a bamboo.

The fifth stage: the fearless and invincible spiritual stage.

This is the highest stage of superb kung fu, and the arrival of this stage is the embodiment of the first four stages. After reaching this stage, you don't need to work hard to master the boxing frame, walk in the boxing frame and defend against the enemy. In other words, self-defense against the enemy is already a good habit and a subconscious instinctive action. At this time, it doesn't mean that you don't need to practice. At this time, practice has a relaxed and selfless state. The ancient boxing score says: "A day of practicing kung fu, a day of cooking." He also said: "Long merit, fine skills." The current practice is not the original practice of obeying the rules according to the status quo, but a higher-level practice of obeying the rules, breaking the rules, breaking the rules and abiding by the rules.

Tai Ji Chuan's moves.

Boxing posture

Tai Ji Chuan is a whole movement, which requires "no movement, no movement, no silence". It is intended to achieve the goal of overall force through overall movement. Based on this fundamental requirement, Mr. Wu Yuxiang, the founder of Five Schools Tai Ji Chuan, pays special attention to the quality of boxing practice. Only by laying a good foundation can we have good boxing quality. As the saying goes, "the tree starts from the root and the water starts from the source." Wu Yuxiang used Li Chengfen's shooting classics for reference and put forward eight body position essentials: raising head, hanging hips, holding chest, pulling back, loosening shoulders, sinking elbows, wrapping hips and protecting abdomen; In the fourth generation, Mr. Hao added "prancing", "blitzkrieg", "ending in the middle", "sinking the belly" and "distinguishing between the real and the false", making thirteen songs.

Lift the top

The head has the potential of bearing the whole body, and Baihui point on the head and Yin Hui point on the stall should run through it. When walking, the head and neck bones should be erected. If the Baihui point on the head is lifted on the first line, the whole body can be lifted as if it is hanging, with natural expression, elongated spine and free extension, and the joints of the whole body can run through one after another, which is round and smooth. Can lift the top, head straight but not straight, eyes straight and not straight. The head is straight, the top is suspended and pulled out, and it rotates left and right. The head is the meeting of Zhu Yang, the meeting of Jing Hai, and the meeting of Ren Du and Er Mai, which affects the whole body. Lifting the head is conducive to the execution of qi and blood, and qi and blood are smooth, so that you can feel "full of light interest", concentrate on it, and be as sensitive and unpredictable as fighting rabbits and catching mice.

Hanging crotch

Hanging the hips and lifting the top are the opposite. If there is a string between Baihui point on the top of the head and Yin Hui point on the crotch, lifting the top can lift the whole body, and the crotch should cooperate first, just like drawing water from a well. If the upper rope is lifted, the lower bucket will also be lifted. It is required that the crotch root should be relaxed, the buttocks should be natural and smooth, the crotch should be drooping, and the waist muscles should be relaxed, especially when suspended. This kind of action is light but not floating, calm but not heavy. The whole body produces a kind of elasticity of both virtual and real, which can only be balanced when it is distributed. If you can lift your crotch, it is easy to "stand comfortably and support all sides".

Including the chest

The chest area, chest and two shoulder fossa should be relaxed and reserved, neither forward nor backward, the shoulders should be slightly forward, and the muscles of clavicle, sternum and chest rib should be relaxed and lowered, which will help the abdomen sink. Mr. Hao Yueru said: "If you can stand up, you can act with your heart." If you can't hold your chest out, it will easily lead to gas upwelling, affect your breathing and make people nervous, so hold your chest out. However, holding out the chest is not a concave chest, and learners should be clear about the difference between the two.

withdraw

In short, pulling the back is to erect the spine naturally? Don't be nervous when the shoulder and back muscles relax downward. The purpose is to transform the acquired curvature of the human spine so that the parts of the human body that lack exercise can move. The front can hold the chest and the back can be pulled out, so that the movements of the whole body are coordinated, and the spine can be elastic like a bow when it is loosened, so that "the force is generated by the spine."

Loose shoulder

Shoulder joint should be relaxed and stretched, neither "shrugging" nor lifting the shoulder, nor tightening the shoulder joint too inward to make the shoulder stiff. Loose shoulders make the arm move, and the force can reach the tip joint. When in contact with people, the contact point should be heavy, the shoulders and elbows should be loose, so as to control each other and be subtle and powerful, such as cotton wrapped with iron. While relaxing your shoulders, keep your armpits empty and your upper arms away from your body. "Half-empty armpits, half-round arms", two arms are elastic, right? It will be crushed by people, and the strength will come out.

Sink your elbow.

Elbow often means sinking and falling, and it is not allowed to rise and rise. If the elbow sinks, the arm will shrink and the shoulder will relax; The elbow is comfortable and the arm is long, and the force starts from the fingertips; Elbows are wrapped in air, and the body tends to be meticulous, keeping the body skeleton straight; The back of the elbow should be supported, and the support should be strong, which is often used to elbow people.

Shoulder looseness is closely related to elbow weight. If the elbow does not droop, the shoulder will inevitably rise; Don't loosen the shoulders, and the elbow end is easy to lift with it. Qi and blood will block the shoulder and elbow joints, affecting the smooth flow of palm root and finger strength. Shoulder and elbow joints are stiff, it is difficult to walk lightly and flexibly, and it is easier to control pushing hands with others.

Shoulders are relaxed and elbows sink well, which is conducive to the smooth completion of chest-containing and back-pulling; If you can't relax your shoulders well and sink your elbows, your chest will be covered and your back will be pulled out.

Samurai Yuan Taiji Internal Skill

1. Interest adjustment:

The posture is the same as that of Tai Ji Chuan. Breathe naturally, adjust your breath, and make your mind peaceful and calm.

2. Spit turbid gas:

Spit out the gas in your stomach from your mouth. The more you spit, the thinner you spit, the longer you spit. It's best to spit all over your body, and then make a second bite. You can spit it out after three or four bites at first, and you can spit it out after a long practice.

3. Concentration and vertical:

It is intended to enhance the light of the eyes, let the vision be released to the farthest place in front, and find a target, such as the sun, moon, stars, mountains and rivers, flowers, lakes and other scenery. Take the essence, take it back, stop when it is about one foot or two inches away from your eyes, concentrate, and keep your eyes on it for three to five minutes, and a balloon-like gas object will be produced for a long time.

4. Gas production:

After qi appears, condensed qi is sent to perineum with eyes and heart. Practice: inhale through the nose, inhale through the nose, slowly lower your head until the nose is facing the navel, lower your eyes to see the perineum, and stick your tongue between the lower teeth and gums. Start exercising, three or four bites, and finally reach one bite.

5. Inhale:

From the first bite of vomiting, your mouth is facing the perineum, and your exhalation is long and thin. As you exhale, your body drops until your legs are sore. The intention is to destroy the air and descend to the soles of the feet. Inhale: Inhale through the nose to guide the breath from the feet and legs through the perineum to the abdomen behind the life gate, and so on. The length of exercise time is determined by the weakness of knees.

6. Internal transfer method:

Introduce the inhaled air into the abdomen, then into the front abdomen of Zhongdian Tian, and then guide it purposefully, from small circle to inside, turn left 36 times from small circle to right, then turn 24 times from big circle to small circle, from outside to inside, from left to right.

7. The magical power is on the back:

Breathe in from the inhalation and exhalation, then lead the breath to the back and let the breath reach the back. This is the magical power behind. There are two postures:

(1). Static practice pile

(2). Exercise-style takeaway.

8. A brainwave at the top:

Inhale from a deep breath, lift your back, and let the breath reach your back, and then reach the jade pillow and Baihui on your back. This step can't be practiced early, and someone must guide it.

9. Step by step practice:

After practicing the above exercises, you can practice stepping. The footwork is divided into front, back, left, right and middle. ?