I don't know Tai Chi. I have been practicing Tai Chi for 30 years.

Tai Ji Chuan is a characteristic project of traditional sports in China and one of the treasures of China Wushu. It is a very attractive cultural boxing. The following is what I arranged for you. I hope you like it.

1 A grandmaster, Yang Chengpu, said, "If you don't know how to hang your head, you will practice for thirty years." . Consciously tie a small rope on Baihui point, and the chin should be slightly adducted. Put your neck back and lean on your collar.

Taijiquan pays attention to "margin", so legs can't be straight and hands can't be straight. Leave some space. Leave room for better change. Even if you are energetic, you should score points and keep one or two points. You can't punch all over.

Three people have four physiological natural bends, neck, chest, waist and tail. The cervical spine is forward, the chin is retracted, and the jacking force is lifted to pull out the cervical spine. The thoracic spine is backward, and the chest is contained for the stretching of the thoracic spine. When the lumbar spine goes forward, collapsing the waist does not push the waist forward, so the waist will die, the internal qi will not flow smoothly, and the upper and lower parts will be out of line. Waist, crotch and crotch are hinges connecting the human body, and this piece must be unobstructed and loose to accompany the whole family. On the premise of loosening the crotch, the tail hangs down, falls down like a heavy object and pulls down. Form a pair with the jacking force and pull the whole body like a bow. A body has five bows, and the most important one is this bow. On the basis of loose legs sinking, boxing is like sitting on a stool, with the tail down a vertical line and the knees down a vertical line, forming a constantly changing triangle. .

4 Bend your knees and relax the crotch, and the crotch should be fully supported outward. Opening the crotch is not called opening the knees outward, it is called opening the vulva. Open your legs back and forth.

The buckle of the virtual foot is very important. You should buckle your toes before everting, so that your strength is full. .

Tai Ji Chuan is also called "Jin Peng Boxing". From the beginning, you can't throw a trick and a type of shed force, and the action should be full. Giving up one's strength is the first strength in the eight methods of Taiji, and it also runs through.

Taiji Chuan conforms to the philosophy of Confucianism and Taoism, and is neither arrogant nor impetuous, nor greedy or in debt. The same is true of being a man, and practicing boxing is also a kind of practice for you.

8 contented people attach Tai Chi, learning Tai Chi is not enough, and practicing Tai Chi is not enough. Tai Chi is endless, and it can't be wonderful all its life.

Tai Chi should be practiced step by step, step by step, layer by layer, and layer by layer. Ten percent deep, layers of wonderful. .

10 "three levels" should be achieved in practicing boxing: the head should be flat, the shoulders should be flat, and the buttocks should be flat. .

1 1 taijichuan requires overall strength, integration of the external three, and crossing. When tying clothes, there seems to be a rope in the right hand with the left foot; The same is true for a single whip, with the left hand open and the right foot buckled. The strength of grinding and winding before collapse should come out. When the fist falls to the ground and turns around, when the diamond cymbals lift their legs and shake their feet, when the third diamond cymbals turn around, there seems to be a rubber band pulling, which is both coordinated and clear. .

12 first reverse the center of gravity and then turn the waist. Don't reverse the center of gravity, turn your waist together. .

13 There are still several stages in loosening: the first is that I don't know how to loosen it and my movements are stiff. You've talked a lot and gained a little experience, but you won't let go. The second is that I dare not let go and feel relaxed, but my legs are boring and I can't let go. I can't let go when my legs start to relax and tremble. The third is that it cannot be loosened. After a certain period of time, your legs will be strong, and you know the benefits of relaxation and how to relax, but you can't do the details well. The real purpose of relaxation is not to lose all strength, but to make all parts of the body better coordinated and reorganized. For example, when exerting force, there are muscles stretching forward and muscles stretching backward, so that you can relax your force at the moment of exerting force, that is, reduce the force on the muscles as much as possible. If there is a force of 100 kg, there will be a force of 10 kg. If you are very nervous, you may only have twenty or thirty pounds of strength left. Like the loss of electricity, it is lost in the process of conduction. .

14 before you begin to work hard, you should accumulate strength, such as opening your bow and shooting arrows.

15 When doing silk winding exercises, you should use your body to drive your hands, and your hands should rotate with your body. The big circle is the revolution, and the revolution is easy to learn. You can learn a set of boxing, and you can draw a big circle with the shape. But whether there is connotation or not depends on the rotation motion of positive and negative winding and spiral winding. Rotation should be combined with revolution, and the content will be richer.

16 Chen taiji passed the scissors with great strength, in the opposite direction. Hands and knees use opposite forces. When the knees are buckled outside the legs, the strength of the upper limbs moves outward. On the contrary, when the knee is inside, the upper limb strength moves inward or the feet sweep outward, and the upper limb strength moves in the opposite direction to become scissors force. If you master this principle, you can play it freely.

17 Chen Xin's theory of silk winding strength says that silk winding strength is the essence of Tai Ji Chuan, but if you don't understand this strength, you won't understand boxing. If you don't know Bao Si, you don't know how to punch or practice blindly. The center of gravity should be in place: the younger one crouches lower and the older one stands higher, but no matter how high, the center of gravity should be in place. For example, the right leg of the strap type, the knee joint should be opposite to the tip of the right foot, and it should be vertical to have support. Otherwise, push it and it will fall off. .

18 virtual feet should be buckled, and then the crotch should be loose. Only in this way can the crotch be rounded, and the crotch can be more stable and supported on all sides.

19 when the center of gravity shifts, always keep the crotch in the back arc and the knees in a figure of eight. This is a rule.

20. Covering the power of hand and arm fists should not only pay attention to the fist of the right hand, but also pay attention to the back elbow tip of the left hand and left elbow. If you hit your left elbow well, your right hand will be strong. Push hard on the right side and twist your waist and buckle your hips forward. Release the left hip and make way for the right hip. Open the door on the left, and you can go through on the right. The right leg should be pushed to the ground, combined with loosening the hips and turning the waist, the waist will rotate on this axis, forming centrifugal force. For example, if you want to drop water on an umbrella, when you twist the handle of the umbrella, the water drop will form a tangent line and will not go around with the edge of the umbrella. This is the tangent formed by centrifugal force. The front fist and the back elbow should be symmetrical and on a parallel plane. Also, put it away before you hit it and store it before you send it. First right then left, first left then right. Energy is like opening a bow, energy is like archery. Make a sound when you are energetic, and naturally make a "hum" sound through your nose and mouth.

2 1 during boxing, the upper limbs are like a single whip, so you can't stand up, pull your hands too straight and throw them away. They should be stretched and full. After the hand is in place, sit on your wrist and hold your middle finger to form extroversion strength and internal support strength. Tai Ji Chuan is not a broadcast gymnastics, it is a kind of internal boxing that closely combines movements, thoughts and breathing through practice. .

Relaxing and letting off steam are Tai Ji Chuan's inner soul. Cervical stretch. The thoracic spine is backward, and the chest is contained for the stretching of the thoracic spine. When the lumbar spine goes forward, collapsing the waist does not push the waist forward, so the waist will die, the internal qi will not flow smoothly, and the upper and lower parts will be out of line. Waist, crotch and crotch are hinges connecting the human body, and this piece must be unobstructed and loose to accompany the whole family. On the premise of loosening the crotch, the tail hangs down, falls down like a heavy object and pulls down. Form a pair with the jacking force and pull the whole body like a bow. A body has five bows, and the most important one is this bow. .

On the basis of loose legs sinking, boxing is like sitting on a stool, with the tail down a vertical line and the knees down a vertical line, forming a constantly changing triangle.

4 Bend your knees and relax the crotch, and the crotch should be fully supported outward. Opening the crotch is not called opening the knees outward, it is called opening the vulva. Open your legs back and forth. .

The buckle of the virtual foot is very important. You should buckle your toes before everting, so that your strength is full.

Tai Ji Chuan is also called "Jin Peng Boxing". From the beginning, you can't throw a trick and a type of shed force, and the action should be full. Giving up one's strength is the first strength in the eight methods of Taiji, and it also runs through.

Taiji Chuan conforms to the philosophy of Confucianism and Taoism, and is neither arrogant nor impetuous, nor greedy or in debt. The same is true of being a man, and practicing boxing is also a kind of practice for you.

8 contented people attach Tai Chi, learning Tai Chi is not enough, and practicing Tai Chi is not enough. Tai Chi is endless, and it can't be wonderful all its life.

Tai Chi should be practiced step by step, step by step, layer by layer, and layer by layer. Ten percent deep, layers of wonderful.

10 "three levels" should be achieved in practicing boxing: the head should be flat, the shoulders should be flat, and the buttocks should be flat.

1 1 taijichuan requires overall strength, integration of the external three, and crossing. When tying clothes, there seems to be a rope in the right hand with the left foot; The same is true for a single whip, with the left hand open and the right foot buckled. The strength of grinding and winding before collapse should come out. When the fist falls to the ground and turns around, when the diamond cymbals lift their legs and shake their feet, when the third diamond cymbals turn around, there seems to be a rubber band pulling, which is both coordinated and clear.

12 first reverse the center of gravity and then turn the waist. Don't reverse the center of gravity, turn your waist together.

13 There are still several stages in loosening: the first is that I don't know how to loosen it and my movements are stiff. You've talked a lot and gained a little experience, but you won't let go. The second is that I dare not let go and feel relaxed, but my legs are boring and I can't let go. I can't let go when my legs start to relax and tremble. The third is that it cannot be loosened. After a certain period of time, your legs will be strong, and you know the benefits of relaxation and how to relax, but you can't do the details well. The real purpose of relaxation is not to lose all strength, but to make all parts of the body better coordinated and reorganized. For example, when exerting force, there are muscles stretching forward and muscles stretching backward, so that you can relax your force at the moment of exerting force, that is, reduce the force on the muscles as much as possible. If there is a force of 100 kg, there will be a force of 10 kg. If you are very nervous, you may only have twenty or thirty pounds of strength left. Like the loss of electricity, it is lost in the process of conduction.

14 before you begin to work hard, you should accumulate strength, such as opening your bow and shooting arrows.

15 When doing silk winding exercises, you should use your body to drive your hands, and your hands should rotate with your body. The big circle is the revolution, and the revolution is easy to learn. You can learn a set of boxing, and you can draw a big circle with the shape. But whether there is connotation or not depends on the rotation motion of positive and negative winding and spiral winding. Rotation should be combined with revolution, and the content will be richer.

16 Chen taiji passed the scissors with great strength, in the opposite direction. Hands and knees use opposite forces. When the knees are buckled outside the legs, the strength of the upper limbs moves outward. On the contrary, when the knee is inside, the upper limb strength moves inward or the feet sweep outward, and the upper limb strength moves in the opposite direction to become scissors force. If you master this principle, you can play it freely.

17 Chen Xin's theory of silk winding strength says that silk winding strength is the essence of Tai Ji Chuan, but if you don't understand this strength, you won't understand boxing. If you don't know Bao Si, you don't know how to punch or practice blindly. The center of gravity should be in place: the younger one crouches lower and the older one stands higher, but no matter how high, the center of gravity should be in place. For example, the right leg of the strap type, the knee joint should be opposite to the tip of the right foot, and it should be vertical to have support. Otherwise, push it and it will fall off.

18 virtual feet should be buckled, and then the crotch should be loose. Only in this way can the crotch be rounded, and the crotch can be more stable and supported on all sides.

19 when the center of gravity shifts, always keep the crotch in the back arc and the knees in a figure of eight. This is a rule.

20. Covering the power of hand and arm fists should not only pay attention to the fist of the right hand, but also pay attention to the back elbow tip of the left hand and left elbow. If you hit your left elbow well, your right hand will be strong. Push hard on the right side and twist your waist and buckle your hips forward. Release the left hip and make way for the right hip. Open the door on the left, and you can go through on the right. The right leg should be pushed to the ground, combined with loosening the hips and turning the waist, the waist will rotate on this axis, forming centrifugal force. For example, if you want to drop water on an umbrella, when you twist the handle of the umbrella, the water drop will form a tangent line and will not go around with the edge of the umbrella. This is the tangent formed by centrifugal force. The front fist and the back elbow should be symmetrical and on a parallel plane. Also, put it away before you hit it and store it before you send it. First right then left, first left then right. Energy is like opening a bow, energy is like archery. Make a sound when you are energetic, and naturally make a "hum" sound through your nose and mouth.

2 1 during boxing, the upper limbs are like a single whip, so you can't stand up, pull your hands too straight and throw them away. They should be stretched and full. After the hand is in place, sit on your wrist and hold your middle finger to form extroversion strength and internal support strength.

Tai Ji Chuan is not a broadcast gymnastics, it is a kind of internal boxing that closely combines movements, thoughts and breathing through practice. It is Tai Ji Chuan's inner spirit to relax and let off steam.

Tai Ji Chuan's main requirements

(1) Meditation, breathing naturally, that is, practicing boxing requires quiet and concentrated thinking, concentrating on guiding movements, breathing smoothly, deeply and naturally, and not holding your breath;

(2) Moderately comfortable, gentle and slow, that is, keeping the body relaxed and natural, impartial, flowing, gentle and even;

(3) The motion is arc-shaped and circular, that is, the motion should be arc-shaped and spiral, and the transformation of circular motion is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole;

(4) Coherence and coordination, with clear distinction between reality and reality, that is, actions should be continuous, the connection should be smooth, the reality and reality should be clear everywhere, and the center of gravity should remain stable;

⑤ Be light and calm, combining rigidity with softness, that is, every movement should be light and calm, not floating or stiff, soft outside and rigid inside, and the strength should be complete and elastic, and clumsy force should not be used.

Tai Ji Chuan's requirements for postures of various parts of the human body are as follows:

Head-keep the "virtual collar top strength", have the idea of hanging, don't tilt and swing, look straight at your eyes naturally, close your mouth lightly, and put your tongue on your palate;

Neck-natural vertical, flexible rotation, not nervous;

Shoulders-flat and relaxed, without hunchback, bending or stretching backwards;

Elbow-naturally bends and sinks to prevent rigidity or rising;

Heavy wrist "flat wrist", full of strength, not soft;

Chest-the slack part is slightly contained, and it is not allowed to protrude or deliberately retract;

Stretching your back is called "pulling your back" and you can't bow and camel;

Waist-loose downward, flexible rotation, backward and forward;

Ridge-straight and upright, keep your figure straight and natural;

Hip-slightly inward, not outward, called "hip slip" and "hip convergence";

Hips-loose and tight, and try to concentrate on the lower limbs, do not bend and straighten forward;

Legs-steady and solid, bending and fitting, turning lightly, moving smoothly, knees loose and natural, and soles of feet distinguish between true and false.

The main points of Tai Ji Chuan's basic requirements

Virtual collar jacking force: the head and neck seem to be lifted up and kept upright. If it is loose but not stiff, it can be rotated. If the strength is upright, the center of gravity of the body can remain stable.

Pull back, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. The chest should be stiff, the shoulders should not be hunched, the elbows should not be raised but drooped, and the whole body should naturally relax.

Hand-eye correspondence, with the waist as the axis, walking like a cat, distinguishing between reality and falsehood: it means that boxing must echo up and down, one integrated mass, requiring movements from the heart, moving from the waist, moving freely, eyes rotating at will, distinguishing lunges and imaginary steps of the two lower limbs, and practicing until the legs are strong and the movements are slow and silent.

Mind and body go hand in hand, and intention is not difficult: without hard work, we must not understand it unilaterally. If the fist is soft, the body will not heat or sweat after a set of fist, and the heart rate will not change, it will lose its function. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.

Spiritual harmony, spirit sinking into the abdomen: that is, intention and breathing are harmonious, breathing should be abdominal breathing, and breathing and breathing just match the opening and closing of movements.

Seek quietness while moving, and combine static and dynamic: that is, the body moves while the brain is quiet, and the mind should be dominated by boxing. The so-called external movement, inner peace.

Uniform and continuous: refers to the uniform movement speed of each stroke, all kinds of continuity, and the muscles of all parts of the body are relaxed, coordinated and closely connected.

Playing Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate the mood and regulate the brain, and the more skilled you are, the more you should "put your mind first, then put your body" and concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Ji Chuan called for "Shen Dantian" and deliberately used abdominal breathing to increase the depth of breathing, which is conducive to improving respiratory function and blood circulation. Through easy and gentle exercise, the elderly and infirm can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has the function of preventing and treating diseases, and has a certain preventive and therapeutic effect on chronic diseases such as neurasthenia, heart disease, hypertension, tuberculosis, tracheitis, ulcer, etc., which has been gradually popularized at home and abroad in the past hundred years. Patients with serious illness should exercise under the guidance of medical staff.

Live in harmony, act in unison, and do whatever you want. Only by being light-hearted can we further master the ability of Qi-moving. The second stage is to practice inner shape, also called inner strength. First, under the guidance of consciousness, practice the unity of heart, qi and fist, from appearance to inner shape. Body posture is the key link of internal form and internal strength of an organization. Therefore, on weekdays, every move should be made from the inside out, so as to achieve internal and external integration. This is the truth that "everything is moving, everything is static, and everything is static". Body, hands and footwork must be coordinated with each other, so as to achieve the purpose of dominating the shape from the inner shape.

Hao-style Tai Ji Chuan, a martial arts school, runs through the four essentials of "starting, inheriting, opening and closing". Therefore, the phenomenon of continuity cannot be caused by the relationship between starting, bearing, opening and closing in practice. It is necessary to strive for the center of the tail, and gradually master the laws of holding the chest, pulling back, wrapping the crotch, protecting the buttocks, lifting the top, hanging the crotch, loosening the shoulders and sinking the elbows, and distinguishing between reality and falsehood. Then ask the waist to gather gas and let the gas inject into the waist. The qi in the spine can be injected into the waist, and the whole body will be dominated. A body can be dominated, and body, hands and footwork can be integrated. Only by combining them can the muscles and bones of the whole body achieve flexible coordination and further master the kung fu of qi circulation. If you can do these essentials well, you can breathe into your abdomen with your heart, and if it is inconvenient to float, you can sink into your abdomen.

Second, to practice Tai Ji Chuan, we must be clear about the principle of breathing naturally, and never hold your breath. From the beginning, we should concentrate our thoughts, concentrate on boxing and empty our bodies, so that our strength can be positive. Never use the movement of the respiratory system to dominate the opening and closing movements of Tai Ji Chuan. The technique should be vigorous, with the trend of forward movement, without carelessness; God gathered in his eyes, where I wanted to go, my eyes were direct, my whole body was direct, and then my whole body turned in the blink of an eye. See still, see still. It is always necessary to gather from the gods, so that the technique can achieve momentum and breathe through the fingers.

3. When walking, be calm and steady, and be light and flexible. Every boxing situation should be divided into four words: "starting, bearing, opening and closing", but the four words should not be completely intermittent, and must be coherent and free, not rigid, and should be integrated in opening and closing. Learn the skills of meeting friends while walking. When you move, you should first ask yourself what is not enough or what your requirements are. Only by constantly correcting can we make continuous progress. Walk slowly, but avoid dullness. The so-called posture is light and smart, and it must be implemented in walking. The purpose of walking on the platform is to use it. When you walk on weekdays, treat it as a fight with others, and when you fight, treat it as a walk. If the two complement each other, boxing skills can be continuously improved. When the walking frame is mature, the whole body looks like a balloon, and the body seems to be suspended. Hands can stretch freely, legs can move back and forth, rotate left and right, and change between reality and reality. Tai Chi is the whole body, and the whole body is Tai Chi. With the passage of time, Tai Ji Chuan's exquisite art won the victory.