What are the Taijiquan footwork

As we all know, in Taijiquan, the footwork is very important, here is my introduction about Taiji footwork, welcome to read!

The main footwork of Taijiquan walking frame has up step, retreat, progress, withdrawal, heel step, rub step, cover step, pad step, insertion step, horizontal progress, grind step, jump step and so on.

(1) Upper step: the back foot is one step forward or the front foot is half a step forward.

(2) Step back: the front foot takes a step backward.

(3) Progress: both feet take one step forward each successively.

(4) Withdrawal: half a step backward with the front foot.

(5) Heeling: the back foot follows half a step forward, not exceeding the front foot.

(6) Wiping step: one foot slides against the ground with the inside of the heel, and steps forward or to the side. See Chen-style Taijiquan.

(7) Covering Step: The foot is lifted up and falls downward and horizontally in front of the palm of the foot that supports the weight.

(8) Pad step: one foot is swung forward and outward via the other foot's ankle, and a diagonal cross-foot step is taken (the heel lands first, and the foot is skimmed diagonally across).

(9) Insertion step: one foot is inserted diagonally to the back side through the ankle of the other foot supporting the weight, with the toe touching the ground first.

(10) Horizontal Progress: Move both feet to the left or right in turn, keeping the palms of the feet parallel.

(11) Grinding step: take the heel as the axis or the forefoot as the axis of the ground, so that the palms of the feet inward or outward grinding, mainly used for turning movements.

(12) Jumping step: easy jumping action. -The palm of the foot lands on the ground, and the palm of the other foot instantly leaves the ground and moves outward. The amplitude of the jump is not large, but the performance is easy and sensitive

Yang's Taijiquan Footwork Mnemonic

① Want to turn and sink first. Banhou Taijiquan's old frame is characterized by "loose, round, even and smooth", more prominent than other branches of the word "smooth", everywhere virtual leg turn, more in line with the operation of the human body, the practice of which will not have leg pain, knee pain and other ills. Grinding feet turn to be loose and calm down the air can not be shrugged upwards, sit solid loose through, standing body in the right, to be in the fixed strength to lead the whole situation, to the body with the hand, to the waist as the master of the overall movement form.

Taijiquan advocates virtual spirit, spirit is a change, Taiji yin and yang doctrine has "Yin in the Yang, Yang in the Yin," said in Taijiquan is manifested in the "real in the virtual, virtual in the real". Real without the virtual is called stiff, virtual without the real is called floating, everywhere there are real and virtual, taijiquan to distinguish between real and virtual as the first key point, which shows its importance.

② in and out of the step in the middle and hair in the middle, the foot closed to the inside of the supporting leg, and then step out from this, the horizontal plane is the arc of the vertical plane is also the arc of the circle, so that the foot trajectory into the sphere. The foot is in the center of the door, which is calm and powerful, and it is easy to destroy the enemy's center of gravity. Known as "foot in the door to take his place, is the gods are difficult to be".

③ Points start and fall, step like a cat. Clean and sharp, never dragged, the ground does not allow the slightest traces of dragging, like a cat walking softly and silently. Taijiquan step like a cat line, Xingyiquan on the step such as plowing, gossip boxing step such as trips mud, which is the three major internal boxing step characteristics, although the reference to a different form of different, the essence is the same, are required to contain the meaning of the line, do not allow the air up and air down.

We carefully observe it is not difficult to find that the cat's gait contains "sticky" strength, movement is very structured, the foot up from the ground soft and agile, the foot landing on the ground solid and steady, no "planing" or "jumping pit "No matter how fast or slow it is, it always maintains the characteristics of point up and point down, and the personalization of the cat stance can be summed up in two words: starting as if the lotus root is disconnected with a long-lasting intention, and dropping as if kissing a baby with a sincere feeling. Taijiquan draws on the connotation of the cat's footsteps to take the meaning of the figurative form.

How to realize the cat walk in Yang's Taijiquan? We need to maintain a neutral posture, relax the body, and have enough leg strength, which is a prerequisite for realizing the light rise and fall of the steps. Striding emphasizes the waist and hips to drive the operation of the legs, the two legs of the virtual reality must be clear, virtual light with the idea of arbitrary, real hidden savings in the loose loose, up and down with the coordination.

Full attention on the step:

① Loosen the waist and open the crotch round crotch, hip drop lengthen the lumbar vertebrae to promote the spinal column to realize the virtual spirit of the top of the force, the knee of the supporting leg to be appropriate outward to ensure that the same direction with the toes;

② front foot outward milling crotch to be fully outwardly spread, equivalent to the opening of the gateway to move forward, the body's weight is gradually transitioned to the weight-bearing leg;

③ closed The force of the back leg originates from the waist and hips of the carry, the foot retracted out of the running track is very clear into a spherical shape;

④ the front toe as a guide to explore the stride, a great sense of "as if walking on thin ice", the heel gently stepped out of the point of contact with the ground, the toes of the natural upward cocking, the potential for non-stop back leg forward stirrups, the front foot by the heel, the palm of the foot, the toe in order to land! Stepping solidly to form a bow step, be sure to guide the section through the transportation of energy, the front calf as vertical as possible on the ground should not be tilted forward, the knee slightly backward force should not be arched forward, this is the maintenance of the knee and the needs of the art of combat. In the process of stepping, the body should maintain the same height as far as possible, and all the movements should run in a continuous and even speed, fully reflecting the realm of lightness.

Yang's taijiquan practice is most likely to commit the problem of "step on the foot pedal" and "landing smash pit". This is a pathological leg. The reason why it is said to be pathological is that the moment of landing is out of control, contrary to the principle of standing in the center of the body to support the eight sides.

Yang's Taijiquan Mnemonic

1. Preparation

Before the chaos of Taiji, the real essence of the top fried.

The spirit of refreshing and refreshing, and the naturalness of the wrist and elbow.

2. Start

Sink your breath and lift your wrist, and keep your arms and shoulders loose.

Press down and release the abdomen to return to the original wait, spit out all the turbid gas and clear gas.

3. Rang Bird's Tail - left arrow-quiver pose

At the beginning of the movement, the yin and yang appear, and the circle of Tai Chi is opened and closed.

Turning left arrow-quiver out of the left step, right picking horizontal arrow-quiver let nature take its course.

4. Ranging the bird's tail-right arrow-quiver technique

To defend against the enemy, use the arrow-quiver, and don't go near the chest if you want to stick back.

The most avoided is stagnation and partial resistance, the liveliness is all in the turn of the waist.

5. Rang Bird's Tail - Stroking

Shun to take the elbow and wrist strokes do not empty, do not resist, do not plaque to see the real work.

This is the first time that a person has been in a position to do this, but it is not the first time that he or she has been in a position to do this.

The first step in the process is to make a smooth stroke, and the second step in the process is to make a smooth stroke, and the third step in the process is to make a smooth stroke.

To prevent the enemy's fist from coming again, turn into double palms and push forward.

7. Rang Bird's Tail - Pressing

If the squeeze falls short and the press is soft, it is from the other side that there is nothing else to be done.

Stretching the waist and attacking the step is an aid, the left presses the wrist section and the right presses the elbow.

8. Ranging the bird's tail - the general secret

Tai Chi boxing method is wonderful, arrow-quiver stroking and squeezing the bird's tail.

The arrow-quiver point is in the arms, the stroke point is in the palm.

Squeeze the point of strength in the small arm, press the point of strength in the waist attack.

If you want to know how to do this, you have to practice hard.

9. Single Whip

The soul-searching steel whip is thrown across the chest, left like an arrow to the right like a bow.

Close to the body, the strength changes to the quiver, leaning on the elbow quiver presses the king.

10. Raise the hand up

When the enemy comes to the chest, the left cuts off the right and lifts the elbow.

Shun Yin and out of the squeeze elbow leaning, stretching the waist to send the enemy away.

11. White Crane Shining Wings

The white crane spreads its wings and stands on a flock of chickens; the left picks the right arrow and quivers the enemy's strength.

Open the door and draw the enemy in.

The knee is outside the shoulder and the knee is outside the hips, and the elbow is outside the elbow to prevent the enemy's secret hand.

The chain of striking diagonal in the search, the palm presses the side of the ribs and shoulders.

13. Hand Pipa

The hands are like a pipa, folding the elbow and cutting the wrist with no difference.

Inside and outside the circle by my row, left and right to pick broken capture.

14.

Protecting the counter-attacking progress whacks, after the transformation of the fight is not idle.

The palm is raised and the elbow is blocked by the cross, and the hand is closed with the flower and the hand is closed with the attack.

Push and press the smooth defense brake, humming between waist and leg work.

16. Cross Hands

Buckling the foot is a crotch attack, turn around and arrow-quiver the enemy's arms.

Entangled with the wrapped and sealed open and closed hands, the camera changes without hesitation.

17. Holding the tiger to the mountain

Cross-handed mining on the top, holding the tiger all depends on the strength of the arm.

The first thing you need to do is to press the button and take advantage of the situation.

The left arrow-quiver and right sticking to protect the center of the fight, whacking under the elbow leaf bottom flower.

Entangled in the torso folded palm split face, the bottom of the elbow camera broken capture.

19. Left and right inverted chu monkey

Lightly withdrawn step like water flow, lead and then send inverted rolled humerus.

Going to the flash war trigger pulling strength, scared away the monkey king Buddha heart to stay.

20.oblique flying posture

The right wrist was caught in the original no harm, turn the palm down to eliminate the disaster.

The left picks the right and the right is shaken out, the side body is also flying.

21. Needle at the bottom of the sea

If the enemy's hand pincers the right wrist, lure the enemy into the body to fall a thousand pounds.

Right take the left pressure to take the pulling force, before the servant fell after the tilt work.

22. Fan through the back

The right arm rolls and lifts the bracket, and the back is connected to both arms.

Yelping a mouthful of dantian gas, the point of strength is in the waist.

23. Skimming Body Punch

Crossing the enemy's arm and flashing the center, the left palm against the head can be attacked.

The fist is turned over and the belt is pressed without losing strength, and the palm pushes the enemy's elbow to show that there is no space.

24. Cloud Hands

The arrow-quiver strokes the hand and squeezes the buttons and pushes the hand, all depending on the waist and spine round and turn with it.

The cloud arrives behind the enemy's elbows and pushes against the iron wall.

25. High Tang Ma

Left with the right Tang Ji yin and yang, pouncing on the face and locking the throat of this good.

Turning the hand and climbing high on the horse's head to twist, shoulder and arm pulling to close the abdominal cavity.

26. Left and right foot splitting

Step up and half-stroke to neutralize the enemy's space, pick the wrist and lift the elbow to protect my chest.

The center of gravity should be lowered, and the kick must be flat.

27. Turn around and stir the foot

When you realize that the enemy is attacking behind you, turn around and eliminate your eyes.

The first to close and then open the intention of the fixed, hand blocking foot stirrups in the waist work.

28. Progressive Planting Punch

Planting Punch was originally designed to hit the lower disk, the left hand big arm to be the first.

Progressive fist chasing the enemy is difficult to avoid, always hit the enemy abdomen waist and legs.

29. Right Stomping Foot

The right fist was captured in a hurry to wrap around the wrap, to turn away from the enemy's hand to hold the enemy wrist.

The two men are divided into two parts, and the kicking of the ribs is a natural part of the game.

30. Tiger Strike

Though the tiger is fierce, the enemy's arm is empty.

Sharpness of the waist and hips to turn the fist to fight, left and right body to fight the tiger.

31. Double Peaks Through Ear

Don't panic when you push and press the enemy, fold your hands over the enemy's arm and press his palm.

Arrow-quiver up to the right step, force through both fists to take the sun.

32. Left Stomping Feet

The enemy presses the left side of the body in front of me, and I suddenly step back and turn right.

Break up and hold the body to build up momentum, left stomp and right kick step chain.

33. The Wild Horse Splits Its Mane

After the oblique single whip, the momentum is continuous, first picking up and then the left and right rings.

Bow step to help attack the armpit, shoulder by elbow to force the near spin.

34. Jade Maiden Shuttle

Turn around and arrow-quiver strike, arms diagonally through the elbow and back.

Rotate the elbow and shake the internal force, and roll and squeeze the body.

35. Downward momentum

Downward momentum to avoid the enemy turn waist and hips, hands like picking butterflies and looking for flowers.

It's all up to me to collect the money against my will, and it's not a bad idea to retreat.

36. Golden Rooster Standing Alone

The hibernating dragon appears in the downward position, and the palm and elbow are in the crook of the enemy's arm.

Don't use it lightly by stamping the back of the foot, and don't hit the lower dantian by lifting the knee.

37. White Snake Spitting Letters

Turning around, the White Snake spits out its letters, and strikes with one swipe, two lunges and three punches.

The forked throat to take the pupil to do what you want to do, through the spit and penetrate the enemy's guts.

38. High Horse Tantrum with Penetrating Palm

The right hand is a high horse tantrum, but the left hand is a penetrating palm.

The right hand protects the elbow in front of the chest, and the left foot follows up.

39. Upward step seven stars

Upward step seven stars change infinitely, looks like defense is actually an attack.

The elbow comes out of the center from a distance, and the knee goes up from the front kick.

Upward pressure and downward kicking, retreat and dodge the war without delay.

The two arms can be opened and closed in a circle, but they are as stable as a disk.

41. Turning and swinging the lotus flower

The front and the back are closed and the legs are close, like a whirlwind on the ground.

The power of the arms of the enemy is entangled, and the chain of sweeps files the enemy's front.

42. Shooting a Tiger with a Bow

The enemy's two fists hit my chest, and the right hand lifts and the left hand whisks like a bow.

Closely follow the enemy's arm back to the strength of the release, when the head of the gun plus the left fist rushed.

43.

Walking is sticking, sticking is walking, attacking becomes defending, defending becomes attacking.

Know yourself, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy, know your enemy.

The first thing you need to do is to get a good understanding of what you are doing and how you are doing it.

24 Simplified Taijiquan Basic Steps

1, Bow and Stirrup Steps, also known as the Bow and Arrow Steps

It means that the front leg is bent like a bow, and the back leg is straight like an arrow. The Bow-Arrow Stance of Taijiquan is different from the Bow-Arrow Stance of Shaolin Quan. The first is that the distance between the two feet is closer, approximately equal to the distance between two or three feet. Secondly, the front bow of the front leg is caused by the back stirrup of the back leg, which forms the opposite image of the shape and strength plate, which is in line with the principle of mechanics. This kind of footwork is the most used in Taijiquan.

2, horseback riding

The posture is like riding a horse, the distance between the two feet is slightly wider than the shoulder width, or three feet wide, the body sits down in a half crouch, the two knees are not more than the toes of the feet, the hips should be higher than the knees, the waist is loose and loose across the body to be straight, this style is not much in the taijiquan, but only in the starting, closing, and pounding the pestle and pestle and other actions.

3. Ding Zi Step

The Ding Zi Step is a two-footed stand in the shape of a ding. One foot is actually on the ground and the other is actually on the ground, such as the "Six Seals and Four Closures", the "High Exploration Horse" and the "Upward Steps and Seven Stars" movements are all used.

4, parallel step

The two feet separate, parallel, such as the "cloud hand" action with this step.

5, flat servant step

That is, one leg crouching, one leg spread servant, such as: "cut the ground dragon", "fall fork" that is, with this step.

Twenty-four style taijiquan 4 action essentials

(a), God is the commander in chief, the intention to move with the

The whole process of practicing taijiquan requires the use of ideas to guide the action, the attention to the action to go.

For example, to do taijiquan "start" two arms slowly raised forward movement, from the image, and gymnastics in the two arms raised in front of the action is similar, but in the practice of taijiquan, from the beginning of the action before you have to do the idea of lifting forward flat.

To do the qi sinking into the dantian, you need to have the intention of sinking the qi into the depths of the abdominal cavity. I do not stop, the action is non-stop, as if a line through the various actions. Ancient people in the process of practicing boxing summarized "God as the commander-in-chief, the intention to move with", is to emphasize the use of ideas to guide the action.

(2), pay attention to relaxation, do not need to force

When practicing taijiquan, it is required to maintain the body's normal posture, the muscles of all parts of the body, joints to achieve maximum relaxation.

In the process of doing movements, to avoid the use of clumsy force and rigid force, the spine of the human body according to the natural 'state of upright, the head, trunk, limbs and other parts of the natural, stretching activities, to achieve the style of coherent, everywhere round, not rigid and not constrained, the body coordination, the movement of the state of freedom.

(3), up and down, body coordination

Taijiquan is a whole body movement. Some people say that when playing taijiquan, the whole body "moves without moving", "from the feet and legs and waist always have to complete a gas", which are described as practicing taijiquan "up and down with each other, the body coordination" meaning These are all descriptions of the practice of taijiquan.

Although the beginner in theory also know that the waist as an axis, driven by the trunk of the limbs to carry out activities, but often feel overwhelmed. In this case, you can first practice single movements, while practicing footwork, and then practice sets.

(4), distinguish the real and the imaginary, stabilize the center of gravity

After mastering the movement of the body posture of taijiquan, we should pay attention to the movement of the real and the imaginary and the center of gravity of the body. Because in the Taijiquan routine, the connection between the movements, as well as the change of positional direction, are all through the change of footwork and the transfer of the center of gravity.

At the same time, it is also important to pay attention to the use of bodywork and techniques. Whether it is from the virtual to the real, or from the real to the virtual, both should be clear, but also coherent and articulated, so that the potential to break the intention of the continuous, a breath of fresh air. The so-called "step like a cat, movement like silk" is a description of the lightness of footsteps and uniformity of movement of taijiquan.

What are the health care functions of practicing twenty-four-style taijiquan

First, twenty-four-style taijiquan is more concerned about the unity of heaven and man, the unity of form and spirit of the art of health, and the process of practicing to pay attention to the combination of static and dynamic, static.

At the same time, Taijiquan's unique intention of tranquility makes it easier for the heart to be quiet, effectively blocking the interference and chaotic influence of the seven emotions on the qi and blood that are too excessive and fiery, and guarding the "spirit" to play its role in regulating the physical and mental health of the human body normally.

Secondly, 24-Style Taijiquan advocates "guiding the qi with the intention and transporting the body with the qi", emphasizing the relaxation of the whole body and mind. It emphasizes the relaxation of the whole body and mind, and the internal and external unification of "practicing intention, practicing qi, and practicing body" forms the unique boxing method of rigid and flexible, fast and slow, storing and sending each other, and the internal strength is the unification of the unique boxing method, which is conducive to the unblocking of the meridians and the collaterals.

The meridians do not work, there will be physical lesions, action is not good, the blood does not flow, may cause cardiovascular disease, is not conducive to our health.

Third, twenty-four-style taijiquan movement, waist rotation, limb flexion and extension of the twisting movement and virtual transition will be more than 300 points on the body to produce different pulling, twisting and squeezing, and the role of pressure and moxibustion.

In fact, it is a massage of their own body, which can play a similar role to acupuncture, dredge the meridians, evacuate the internal qi, strengthen and maintain the physiological function of the meridians and tissues, so that the whole body is in a state of equilibrium.