Taijiquan qi practice method

Taijiquan practice method

Taijiquan as a form of sports containing the concept of Oriental tolerance, its practitioners for the intention, gas, shape, God's exercise, is very consistent with the human physiological and psychological requirements of the individual physical and mental health of human beings as well as the harmony of human groups ****, has an extremely important role in promoting. Below I organized for you to practice taijiquan gas method, welcome to read and browse.

1. Through the frame to guide the internal gas running

Taijiquan has a series of movements, commonly known as the frame. The frame is a manifestation of the previous exercise experience in the posture. A frame, always after repeated practice and summarization of many aspects to create, it is the entry ladder for exercisers, because the tangible is better than the intangible learning. In addition to its technical and combative functions, the frame has similarities with certain qigong movements, i.e., it guides the internal qi and blood flow through external movements. Wu Yuxiang "thirteen styles of Xing Gong Xin Xie" said: "to the heart of the line of gas, make sure that the calm, is able to converge into the bone, the gas movement body, make sure that the smooth, is able to facilitate from the heart of the ...... intention of the qi must be exchanged for the spirit, there is a round and live interest ...... line of qi such as the nine curved Pearl, no harm (gas throughout the body of the so-called) ...... can breathe and then can be flexible, gas to straight raise and harmless, the strength to the curved storage and have more. Heart for the order, gas for the flag ...... abdomen loose gas convergence into the bone ...... pulling to and from the gas stick to the bone and convergence into the spine." Therefore, the exercise posture must be correct, to talk about the rules, the only way to achieve the efficacy of practicing boxing. Wang Zongyue "Taijiquan" "thirteen-style song" day: "gas all over the body quite a lot of stagnation ...... belly loose quiet gas Tengran ...... intention of the gas Jun to the flesh and bones of the minister. " Taiji forefathers tell us: in order to make the gas flow all over the body, the posture must be smooth up and down, and the strength is not reversed. Many famous fighters do not talk about any theory, but just seriously practice good posture. The reason for this is that the stance embodies the law and contains the body, the use and the qi. Only satisfied with the ability to practice sets, without seeking its accuracy, the results are not very effective, and even practicing boxing for many years without a sense of qi.

Wang Zongyue's "Discourse on Taijiquan" says: "From being familiar with the gradual realization of understanding the power, from understanding the power and the class of God." The frame should not only be accurate, but also familiar. Dong Yingjie, a disciple of Yang Chengfu, said that one should practice at least three times: the first time to develop the tendons and veins, the second time to correct the posture, and the third time to add form. After the first trip, if you are familiar with it, you will be able to make faster progress. Boxing posture is correct; and serious exercise, it will be by the surgery, gradually produce the flow of internal qi, from the initial fullness of the abdomen, to the numbness of the fingers, eyes glimmering, to the gas throughout the body. Comrades interested in practicing taijiquan, first of all, we must understand the frame, seek the correct body method, otherwise it is futile to consume energy, wasted effort, the loss is not worth it.

2. Mobilizing the operation of internal qi through changes in yin and yang

It is said that the essence of the mystery of taijiquan is in the use of the word "real". The change of yin and yang and virtual reality is reflected by the correctness of the frame, especially in the primary stage of practicing boxing. Wang Zongyue's "Discourse on Taijiquan" begins with the following statement: "Taiji is the mother of yin and yang, and is born out of nothing." Chinese medicine believes that the normal life activity of the human body is the result of the coordinated relationship between yin and yang to maintain the unity of opposites. The yin and yang of the human body are interactive, interdependent and relatively balanced. Yin into the Yang retreat, Yang into the Yin retreat. The bias of the bias of the decline. Diseases will be formed. Taijiquan in the exercise of the body, is to strive to achieve a balance of yin and yang. The means of achieving this balance is through constant changes in the real and the imaginary, so that qi and blood flow throughout the body. Fist intention to urge gas movement, gas urge limb movement, eye with the hand, hand with the eye movement, footsteps steady, left and right rotation, agile as a dragon. For example, a boxing potential left leg real right leg virtual, a change of posture that is the right leg real left leg virtual, due to the continuous transfer of the center of gravity change, a moment left real right virtual, a moment right real left virtual, so that the gas and blood also in the body internal conversion, circumference flow. When practicing boxing, as long as you pay attention to the mind and body relaxation, clear the frame of the virtual and real conversion, you will feel the flow of blood in the body, so as to get the fun of the round. Real and virtual before and after, up and down, left and right, and further requirements of the virtual in the real, real in the virtual. Virtual, not all powerless: real, not all accounted for brake. In detail, a foot should be divided into real and imaginary, a finger should also be divided into real and imaginary, and even each cell should be divided into real and imaginary, which is "one place has a real and imaginary". At the same time, the Dantian is the main, a change of a hundred changes, so it is also called "everywhere always this a real and imaginary". Practicing to this state, will be "line of gas such as the nine curved beads, nowhere", gas in the body running like a taijitu. Song dynasty two Cheng quotes have a cloud: "people have longevity test, its gas, blood and pulse since the deep". Breath both long, since the promotion of dirty petals, self-massage role, strong internal organs, the birth of a hundred diseases?

3. Breathing promotes the operation of internal gas

The so-called breathing is the performance of gas. In addition to the breathing of taijiquan nose inhalation, but also to take the abdominal reverse breathing method, that is, when inhaling, the abdomen to the back (vital points) suction, when exhaling, the abdomen from the back forward release. This is the internal work, and qigong after the day to practice the innate, to the innate for the innate is consistent. When inhaling, the qi of the latter day descends, and the qi of the innate day then rises; when exhaling, the qi of the latter day rises, and the qi of the innate day descends. Through this kind of abdominal breathing, it can promote the elevation, opening and closing of the middle qi, and achieve the purpose of refining qi. In Taijiquan's qigong, each style is matched with breathing, yin inhaling and yang exhaling, and one inhaling and one exhaling. Practicing boxing has a certain attainment of people, an inhalation can feel the body's internal qi and blood flow to the heart and the vital points, an exhalation of air towards the limbs.

Tai Chi heavy life, qigong heavy dantian. Dantian gas, gas can pass through the back of the three passes straight into the mud pills. Practicing taijiquan should always pay attention to play the role of the pivot of the life gate point, can receive twice the result with half the effort. The vital point is where the center of gravity of the whole body is located, and it can reach the four sides of the body. The strength is transmitted through the spine, and the force is sent from the spine. When you move, the vital point is the source of the original power. When the force goes forward, the Life Gate point supports it: when the force is absorbed and stored, the Life Gate point pulls it successively. It is the source of the explosive power of the human body. Intentional gas power throughput opening and closing are from this in and out, but also regulate the balance of the whole body, know the fate of the door can know Tai Chi.

Taijiquan abdominal breathing movement, from the art of vomiting, and therefore also requires fine, even, deep, long. However, the fist contains boxing, therefore, its movements have a certain size, direction, must understand the frame of the rise and fall, as well as storage and hair transformation of the rhythm, in order to combine with the breath very well. When the breath and the frame is not easy to cooperate with the time, you can first pull out some of the open and close the frame, such as the action of the press for repeated practice, until the breath is smooth, to the middle of the gas lift, before and after the feeling of swaying obviously. Then come with the whole set of punches. Beginning to learn abdominal breathing, combined with frame practice, must be natural, do not reverse the breath, or forced deep breathing. Otherwise it is harmful. Qi can be practiced, but it is more important to rely on nourishment. "Qi is not harmful if it is raised straight", practicing Taijiquan is a method of raising qi, and forcing qi will violate nature and easily injure the internal organs. If you are not able to do so, you will not be able to do anything.

4. Commanding the internal qi through consciousness

The most important principle of practicing taijiquan is to "keep the heart quiet and use the mind" (Gu Liuxin, "Taijiquan Technique"), and taijiquan luck is not intentional luck, so the luck is swollen, and the counter stagnation is not spiritual. Therefore, Wang Zongyue's "Theory of Performing Work" suggests that "to perform qi with the heart, make sure that it is calm, and everything is converged into the bones." When practicing taijiquan, one should use the heart to make the qi slowly popular between the inside and outside of the flesh and bones. As the saying goes, "The intention is to the gas." The intention is to guide the gas to follow the line, and where the intention goes, the gas goes. If you want to run left and right iteratively, then the gas runs with the left and right hand and foot iteratively; if you want to turn around, then the gas will turn around. Qigong emphasizes the exercise of the mind, the mind to store God God, calm and quiet, exclude distractions, from the heart of the fasting to sit in oblivion. Taijiquan is to guide the action with consciousness, to perform qi with the heart, and to use the mind without exerting oneself. God is the commander-in-chief and the body is the driver. The whole body cares not for the qi, and the intention moves with it. Both emphasize the dominant role of the mind. They all have strict posture requirements, especially taijiquan movement changes, consciousness, concentration, mental focus is to complete the movement of the overall coordination of the guarantee.

Taijiquan for the Wudang door of the internal fist, so the practice of heavy intention gas is not heavy form. They all emphasize the mind as the dominant, gas to be free and abundant, God to the virtual spirit of cohesion, the body to be loose and soft, so practice posture to sink Shu, the mind to be serene. If the mind is not quiet and can't be composed, it is not virtual and not spiritual, and the gas can't be collected into the bone. ''The heart is the order and the gas is the flag'' is the best description of practicing qi with the heart. Practicing Taijiquan can not be like sitting still, the body does not move to lead the qi with the intention, this is because there are many movements in boxing. Therefore, it is necessary to move the mind with the movement, thus driving the qi and blood to run. For example, when making single whip movements, the intention of the right hand through the back of the spine and reach the left hand, so that a part of the qi and blood through the shoulders, elbows, wrists, and reach the left hand, when the left hand to the fixed point, the knuckles feel bloated. This is the flow of qi and blood in the body. Especially pay attention to the eyes, the eyes are the windows of the soul, the eyes to the intention, the gas will also follow to. Thus, Chen Xin, the theorist of Chen's Taijiquan, said, "The internal qi is sent out in the heart, and travels to the bone marrow of the limbs, and fills up the skin of the limbs." This explains that Taijiquan uses consciousness to direct the operation of internal qi.

Taijiquan and qigong are talking about "gas", but this "gas" is not the breath of gas. Rather, it refers to the human body's "true qi", which is the body's inherent "yuan qi" and the combination of water and grain essence and the natural world of the product of the qi. The day before yesterday to promote a kind of intelligent development work called form and god pile, this kind of work, although emphasized in the practice of form, but still the combination of form, qi and god. This kind of work is a good combination with taijiquan, such as taijiquan's starting position of bending the knees and squatting while the two yin palms are pressed down, you can think of the hands pressing down on the earth's qi, and the qi sinks into the dantian by guiding it inward. And as the wild horse separates the manes of the fixed form, you can think of the upper hand to receive the weather, the lower hand to ground the gas, and at the same time, the gas through the four tips.

5. Through the practice of boxing to achieve the effect and experience

I have been practicing boxing for 10 years of history, through a few years of exercise, hypertensive heart disease, gastric atrophy and other diseases have been cured. Make me strong. I've been practicing boxing for 10 years. Although I have been seventy years, but the hair black eyes, face red, and optimistic and cheerful mood. I experience, in order to practice taijiquan, first of all, 'must exclude distractions, practicing good gas, only then, in order to truly true gas practice. The so-called "calmness and emptiness, the real gas from the spirit of the internal guard. Sickness from" is the truth. Second, the practice of boxing must be persistent. Perseverance. Angell said: "All perseverance will sooner or later be rewarded." Keeping these words in mind, I have always insisted on playing taijiquan, morning and evening, summer and cold, snow and rain, busy, and insisted on playing taijiquan every morning. Third, the practice of boxing, suitable for silent gardens and halls or quiet and fresh place, so that the whole body relaxation, mental concentration, is conducive to the practice of taijiquan. It is: to hear the wonderful place of returning to life, advise you to run taijiquan day by day.

Expanded Reading

Taijiquan

First, how to recognize the "qi" of taijiquan

Gas in the human body. It is invisible and untouchable, but we do feel its existence. Qi occupies an important position in the human body, and it can be said that there is gas running everywhere in the human body. With the theory of traditional Chinese medicine, gas is to promote the circulation of blood in the human body power. Gas and blood are interdependent, gas for the yang; blood for the yin, gas for the blood to run the power, blood for the material basis of gas, so the Chinese medicine called "gas for the blood of the marshal, blood for the mother of the gas, gas line blood line, gas stagnation is blood stasis. Gas disease can be related to blood, blood disease can involve gas. Qi and blood run mainly along the meridians run, the operation of qi and blood with the internal organs of the relationship is also very close, visceral lesions can directly affect the operation of qi and blood, and qi and blood running disorders can also affect the function of visceral lesions. Therefore, the movement of qi and blood operation of the regulation is very important. The movement of gentle stretching, breathing deep and long even tai chi, it is the modern people are willing to accept the promotion of physical and mental health of an aerobic exercise program.

In the theory of taijiquan, there are a lot of discussions on gas, such as thirteen potential to perform the work of the explanation that "the heart to perform gas, make sure to make the composure, is able to converge into the bone." "To run the body with gas, make sure it is smooth, and then it can be facilitated from the heart." "The gas is straight and harmless." Thirteen posture work song said "gas should be drumming, God should be restrained", "the belly is loose and clean gas Tengran" and so on, are said to be the importance of gas. Someone wrote an article saying that the internal martial arts focus on the exercise of "qi", in fact, fell into the "qi" of the misunderstanding. I think this may be a kind of misunderstanding, if you take the "qi" of internal boxing as breathing oxygen and the inherent strength of the human body, its concept and the qi of internal boxing is naturally different. In fact, the "qi" mentioned in Taijiquan, on the one hand, summarizes the "positive qi", "yuan qi", "meridian qi", "true qi", "true qi", "true qi", "true qi", "true qi", "true qi", "true qi", "true qi", "true qi" and "true qi" in Chinese medicine. On the one hand, "qi" summarizes the "positive qi", "yuan qi", "meridian qi", "true qi" and other material qi in Chinese medicine, and on the other hand, it also contains "internal energy", "internal power" and other functional qi in martial arts and qigong. The interaction of these two kinds of qi ****similarly form the Taiji internal qi mentioned in Taijiquan. Taijiquan practitioners through enough time of reasonable training, speed, strength, endurance, sensitivity, flexibility and other physical qualities will be comprehensively improved, which will also make Taijiquan internal qi naturally abundant, while practicing boxing this intention of qi mixing people within the fist movement, you can produce anti-disease, enemy protection and the physiological effects of self-defense techniques.

The Luck of Taijiquan

When it comes to the luck of Taijiquan, the breathing of Taijiquan must be discussed first. The breathing of the primary stage of Taijiquan is purely natural, and is based on the smoothness of the process, so that it does not have to be forced to match the movement, and the method of breathing is mainly nasal inhalation and nasal exhalation. However, after practicing to a certain extent, we should further study how to use the breathing of gas. Thirteen posture Xing Gong Xin Xie said: "can breathe and then can be flexible." That is to say, breathing, and action to strive to achieve synchronization, the call on the call, the inhalation on the inhalation.

Generally in the walking frame, storage force when sucking, hair force when calling, lifting when sucking, sinking when calling, open when sucking, when calling, fist running can be adjusted plus short breaths. In short, in the line of boxing frame and push hands, the movement changes are complex, sometimes breathing is difficult and action in tune, this time the luck of the kung fu is very important.

1. "Loose" is the premise

In the line of boxing and push hands to make their "gas" unimpeded, the first one is to do the body's relaxation. Boxing theory says: "tendons and bones to be loose, skin and hair to attack, section through the string, virtual spirit in the center." Here it is emphasized that practicing Taijiquan requires the body to be relaxed from top to bottom and from inside to outside. If you can't relax, you can't be soft, and if you can't be soft, you can't be flexible; if you can't relax, your strength will be stiff, and your gas will be stagnant, and if your gas is stiff and stagnant, you can't be able to do the one-qi through and through, your strength will be complete, and your changes will be flexible. Can not do to relax, push hands will be easy to produce stiffness, top strength; can not do to relax, listen to the strength is not spiritual; do not know the change is easy to be controlled. Therefore, Taijiquan practitioners have always taken relaxation as the first requirement for practicing good boxing. In the past, boxers try to choose a quiet and undisturbed place for practicing boxing, which is to create a relaxing environment; firstly, you have to wash your mind and cleanse your worries, and calm your mind, which is to create a relaxing mentality. Mr. Chen Zhaokui once said: "The whole process of taijiquan should be loosened up, sunk down and 100% relaxed. At the same time, the circumference of the body joints should be loosened down to the belly of the fingers." With a loose with a quiet, clear mind, calm, interested, in this state of boxing, naturally, the clouds and water, smooth movements, God's own.

"Sections through the string" is to emphasize the movement from the shape of the whole and the whole of the strength, the human body's limbs and torso as three sections, three sections of the section can be divided into three sections, sections and then divided. Movement from the bottom to the top, or from the top to the bottom, and move in the order of the section can achieve the requirements of the word "whole". If you can do this, then the spirit of emptiness will be at home in it. It should be pointed out here that all the outside movements should be driven by the internal energy (internal qi), the so-called internal immobility and external immobility, the body should be operated by qi, the internal qi should be agitated, the shape should be full, the upper and lower two joints of the body should be under the command of the consciousness, and a section of the joints should be loosened and operated, just like a string of beads in shaking and spinning. Beginners learn Taijiquan, often from the appearance of the movement is not coordinated, care of the hands can not care of the feet, care of the top can not care of the bottom, the movement is not in place, the potential is not coherent, not enough gas, these are not a gas through the specific performance. When you have practiced for a certain period of time, and slowly mastered the law of transportation of energy and luck in Taijiquan, your energy will be smooth and your movements will be coherent. As the saying goes, "Walking qi is like nine curved beads, no micro less, qi all over the body quite a lot of stagnation", but this string of beads is strung with a thread, the thread can not be broken, the thread is broken beads will fall apart. This thread is the internal qi.

2. "Intention" is the main

Taijiquan pay attention to the intention not to use force, although the beginner has some difficulties, but not incomprehensible. When practicing boxing, you can start from the "imaginary", practicing the perception of the intention of the qi. For example, we take Chen's Taijiquan oblique rows of the fifth move, left bow step right hand forward push, you can assume that there is a person in front of you, you use your right palm to push him, the size of the force of the front push you can master, the front push to pay attention to the dantian, and make the real gas slowly through the dantian, this time, the small abdomen bulge, at the same time, the fate of the door to the backward expansion, and the belt vein a circle should be expanded to the surrounding areas, then you can imagine that the dantian of the gas At this time, you can imagine that the qi of the dantian sinks to the bottom of the sea, and then rises to the back of the spine along the tailbone, and then from the back of the spine to the large vertebrae to the shoulders to the elbows to the palms, and finally from the inner laogong point through the qi. This hypothesis is very slim at the beginning, but after practicing for a long time, you will be able to use it freely.

On the idea of "imaginary", in fact, in other schools of martial arts also have the same similar practice, such as the Dacheng Quan seven steps in the stakes and try to power two gong method, on the very much emphasized the idea of control and spiritual training of false borrowing. For example, in its pile method, it talks about the idea of "hanging the head like a thread", "holding the ball with both hands", "pressing the hand on the driftwood in the water", etc. The purpose of these idea activities is to 'control the mind' and to 'control the mind'. The purpose of these conceptual activities', mainly to help beginners to abstract thinking to correctly grasp the posture, experience the power, inhibit distractions, relaxation, people still.

Taijiquan luck and qigong family luck is different, general qigong family refining gas is the idea of focusing on a point, and taijiquan is practiced by the living force, gas by the intention to guide the so-called "to the intention of the line of gas, gas transport body", "the heart for the order, gas for the flag, God is the commander-in-chief, the body for the driver! "The heart is the order, the qi is the flag, the god is the commander-in-chief, and the body is the driver. Gas is the driving force of the form, gas line within the body shape of the outside, the surface is consistent, is complete. Every two movements, only the first hand force, and then released, especially to string together a gas.

Beginning with the intention to move, and then the power to move, the transfer should be a line of string. When performing boxing, the gas is required to pass through the four tips, so that there is no interruption, "walking gas such as nine curved beads, no micro less than the gas all over the body quite a lot of stagnation". Practice has proved that the whole cultivation process of Taijiquan should be completely dominated by intention and gas, the whole body should be relaxed when performing boxing and walking frame, and the running of gas should be guided by intention, the internal gas should be agitated, the appearance should be full, the whole body should be agitated with the atmosphere of nature, and the people should be agitated with each other, people should be agitated in gas and gas should be agitated in the people, presenting a kind of unity of heaven and man in a harmonious and natural scenario. It is common that some people practicing taijiquan throw their hands and feet without any direction and are careless, this kind of practice can be played with, and it is far from practicing taijiquan. And those who rely on a little clumsy force of people, boxing push hand all rely on a stiff force to spell the old book, so practicing for a long time people not enough to go out, overdraft is too much, injuring the body and gas, the work is not law time-consuming and hurt the spirit of the real no good.

Taijiquan is the study of life, it is both the body and refining heart, both heavy form and heavy intention, life and two-way cultivation, the whole process of cultivation to the intention of the dominant, to the Dantian as the core. Yang Chengpu public cloud: "gas can enter the dantian, dantian for the gas of the total organ, which is transported to the limbs and bones, to flow around the whole body." Taijiquan must train the waist strength (dantian strength), the waist strength can't come out, no matter how you move is "single pendulum floating shelves". Some people have practiced the appearance of the fist frame well, but they always feel that it is much lighter when they savor its taste. Observe its boxing, moving arm shaking bladder, moving waist twisting crotch, always twisted, feel awkward and ungainly. The reason is that the waist strength is not practiced, a move is not arching shoulders and elbows or waist and hips swaying. The disease must be in the waist strength (dantian kung fu) to seek. Chen Fake Gong said: "within the immovable, outside the immovable; waist immovable, hands do not send." Mr. Chen Zhaokui said; "Dantian internal rotation", all fist movements should be "combined with the Dantian drive". Waist is the hub, Dantian is the source of gas, is the core. Boxing theory in the cloud: a movement has no immobility. The "one" is the waist and the dantian. Therefore, the use of various strengths in Taijiquan, the key in the waist (Dantian) training, boxing must first put the waist strength out of practice. When the waist strength is there, the strength of other parts of the body will operate effectively. The waist strength is like the string of beads, the line of the shake, will drive the whole string of beads of the spinning. If the line does not move, the beads on the line are also scattered beads, and they are moving without a chapter, moving without an order, moving without power. This line moving the whole string of beads, as if the waist (dantian) moving the whole body of the joints, waist force, dantian gas part of the rise, the gas from the bottom of the sea copied coccyx through the spine, yuqiao, three off a line, with the waist as the core of the strength of the upper limbs out of the spine, by the shoulders and elbows to the hands. The other part of the dantian qi sinks from the crotch to the knee to the Yongquan point, and then through the foot stirrups its strength rebound, from the feet and legs and waist back to the dantian.

Third, the "gas" of the run

Taijiquan within the talk about gas, outside of the talk about power, gas is the power of the power, power is the gas of the external manifestations, "the magic of boxing is to run the power", in fact, is luck, they are complementary to each other, they are not the same, they are the same. is luck, they are complementary to each other, each other for the table. When beginners learn taijiquan, it is very difficult for them to integrate the qi and energy into a single body and send out energy with the qi at will. They are often hand is hand strength, foot is foot strength, a lot of action is "single pendulum floating shelves", lose sight of the other, can not do "a movement without immobility, a static without static", can not do every hand in place, feet in place, body in place, eyes in place, from top to bottom, from the inside to the outside, from the inside to the outside. From top to bottom, from inside to outside, Tai Chi forms the overall strength. It has already been mentioned that Taijiquan's gas power is in order according to the section, and the source of gas line is in the waist (dantian), the body should be relaxed before sending out the power, and the gas should be sunk into the dantian, and then inhale and lift the anus and close the abdomen, and the gas of the dantian should be copied from the bottom of the sea to the coccyx, and turn over the people's life gate as the storage power. Exhale when the force, the fate of the gas 'before the turn over the dantian (the formation of a small circumference), boxing theory called "within the sea water waves over, outside the pearl inverted curtains". This line of gas method, initially small, time long time can also be mastered. Kung Fu to a certain extent, the waist (Dantian) of the gas is always full. Breathing luck, embodied in the qi sinking dantian and dantian turn, that is, the waist of the spiral drumming. Do these, in the line of boxing and push hands, in order to send and receive freely, so as to play the power of the power. Chen Xin said: "Out of the kidney people kidney is the true secret." Dantian is the source of gas, the engine of the strength, out of the strength of people 'are inseparable from the waist (Dantian) pivotal role.

Taijiquan Essentials

The virtual collar of the top of the power: head and neck seem to lift upward, and keep it straight, to be loose and not stiff can be rotated, the power of the straight, the body's center of gravity will be able to maintain stability.

Containing the chest and pulling out the back, sinking the shoulders and dropping the elbows: refers to the posture of the chest, back, shoulders and elbows, the chest should be contained and not straight, the shoulders should not be shrugged and should be sunk, the elbows should not be lifted and should be dropped, the whole body should be naturally relaxed.

Hands and eyes correspond to the waist as an axis, move like a cat, the virtual and real clear: refers to the boxing must be echoed up and down, into one, the requirements of the action out of the intention, hair in the waist, moving in the hand, eyes with the hand, the two lower limbs of the bow step and the virtual step clear and alternating, practiced to the legs have the strength to move slowly and put no sound.

The intention of the body to follow, with the intention of not using force: do not one-sided understanding of not using force. If the boxing is soft, the body does not heat up after a set of boxing, no sweat, no change in heart rate, this will lose the role of boxing. The correct understanding should be to use the idea to lead the body movements, random force, although the force makes a lot, the appearance is not visible, that is, with the intention of the dark with the meaning of the force.

The idea is to match the breath with the intention, the breath should be abdominal breathing, one inhalation and one exhalation just with the action of one open and one close.

The combination of movement and tranquility: the body is moving and the brain is quiet, and the mind should be focused on boxing, so the so-called form is moving outside, and the mind is quiet inside.

Uniformity of style, continuous: refers to each finger a style of movement fast and slow uniformity, and between the various styles is continuous, the whole body parts of the muscle relaxation and coordination and close articulation.

Taijiquan requires relaxation and quietness, which makes part of the cerebral cortex enter a protective inhibitory state and get rest. At the same time, boxing can be active mood, the brain plays a regulatory role, and the more skillful you play, the more "first in the heart, after the body", concentrate on guiding the action. Such long-term persistence will restore and improve the brain function and eliminate various chronic diseases caused by nervous system disorders. Taijiquan requires "sinking of qi into the dantian", intentional use of abdominal breathing, increasing the depth of breathing, which is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, it can make the meridians and collaterals of old and weak people smooth, the metabolism vigorous, and the physique and functions strengthened. Taijiquan has been gradually popularized at home and abroad for nearly a hundred years because it has the function of preventing and curing diseases, and it has certain preventive and therapeutic effects on many chronic diseases, such as neurasthenia, heart disease, hypertension, tuberculosis, bronchitis, ulcer disease, etc. Patients with serious illnesses should practice taijiquan to prevent and cure them. Serious patients, to exercise under the guidance of medical personnel.

Wu Yuxiang, the founder of the Wu school of Taijiquan, "Taijiquan theory" begins with three sentences: "A move, the body should be light, especially through the string." This fully illustrates the importance of the lightness of the body method of Taijiquan.

Master Hao Shaoru paid special attention to the requirements of the body method in teaching. He pointed out that "the practice of taijiquan must be in accordance with the principles of taijiquan everywhere, whether teaching and practicing must focus on the body, the body is the key to practicing taijiquan, must be strictly required." Practicing stance is roughly divided into two stages. The first stage is to practice appearance, that is, to learn the boxing frame focusing on the stance, with the coccyx in the center as the benchmark (in the forward, backward, left, right rotation, must maintain the center of the torso), emphasizing that the footwork is strictly divided into the real and the imaginary, in the center as a prerequisite for the transformation of the complete use of the internal force and do not allow the body to rely on the body's forward and backward, left and right, or the body's ups and downs to borrow power; upper and lower limbs and the stance must be matched with the body, such as a poor match will be The upper and lower limbs must be well coordinated with the stance, if they are not well coordinated they will directly affect the stance. Both to support the stability of the body, but also to take into account the separation of the real and the imaginary, for beginners to say is more difficult, but must be practiced after eight, the whole body's musculoskeletal spirit. Just like practicing Zheng Duoyan weight loss dance, more practice on it.

Live coordinated, consistent movement, as you wish. Only when the body is light, can we move on to master the skills of the movement of qi. The second stage is to practice the inner form, also known as the inner strength. First of all, the consciousness is used as a guide to practice the unity of intention, qi and boxing frame, from the external to the internal form. Stance is the key link in organizing the internal form and generating internal energy. Therefore, every move must be made from the inside and the outside to achieve internal and external unity. This is the reasoning behind the saying, "There is no motionlessness in a movement, and there is no silence in a static situation. The body, hands and footwork must be coordinated to achieve the purpose of dominating the shape within the shape.

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