24 simplified taijiquan basic footwork introduction

24 Simplified Taijiquan Basic Steps

Taijiquan's role is very big, for our health care is very helpful, so we have to practice it often. And practice twenty-four style taijiquan is a very good choice. 24 simplified taijiquan is very popular, life we often practice taijiquan is very helpful for physical and mental health, to learn taiji, first of all, we need to understand the characteristics of taijiquan itself, today I would like to introduce the 24 simplified taijiquan basic footwork and the 4 major movement essentials is also health care what are the health functions? Interested partners can seriously read this article Oh!

24 simplified taijiquan basic footwork introduction

1, bow and stirrup step is the front leg bending back leg stirrups, also known as the bow and arrow step

refers to the front leg bending as a bow, the back leg stirrups straight as 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 footwork.

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 idea of guiding 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, head, trunk, limbs and other parts of the natural, stretching activities, to achieve the style of coherent, everywhere round, not rigid, not constrained, body coordination, 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 to the 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.

Tai Chi boxing frame exercise

The first stage is to learn the boxing frame, and correctly grasp the posture and movement.

Correct posture, whether it's in a stance or in motion, must always maintain a false collar and top strength, jaw slightly closed, sinking shoulders and dropping elbows, containing the chest and pulling the back, convergence of the buttocks and loose hips. The shoulders and hips are in harmony and neutral and comfortable.

In the process of movement, must firmly grasp whatever the forward and backward left and right rotation, must be two hips forward and backward left and right rotation to drive the whole upper body forward and backward, left and right rotation. Never twist the waist and shoulders, so that the upper body is twisted and skewed, shoulders and hips do not fit, and even shrug the shoulders to shrink the neck, shoulders and back stiffness.

When the body forward and backward, the hips must be slightly sunken, horizontal forward and backward, never allow the body to rise high. When stepping, the center of gravity of the body must be fully implemented in one leg, and the other leg gently lifted from the root of the hip, and then stepped out and landed gently on the ground, with the ball of the foot on the ground, and then the center of gravity of the body can be moved in the direction of the leg, and the body must not be allowed to move towards the direction of the leg before it has landed.

This stage of the exercise, in addition to these points, it is also necessary to achieve the two hands more and more light, slow and even movement, the two feet strolling steadily and light, up and down with each other, coordinated movement.

The second stage of the exercise is to sink the strength into the soles of the feet, the boxing theory: "its root is in the feet" Frame exercise method.

The specific practice is, where the hips forward, backward, left and right rotation, must use the soles of the feet of the stirrups and soles of the feet close to the ground around the twisting of the reaction force to drive.

This is driven by the force of the soles of the feet to drive the two hips, the two hips to drive the whole body movement. The longer the practice, the more the whole body is more and more relaxed and light, all the force, are from the soles of the feet on the ground reaction out of the so-called "strength in the feet", "dominant in the waist". The waist actually refers to the two hips. This stage of practice, at least one year.

In the two hands of light and loose as well as up and down to follow each other, the movement is coordinated, the strength of the feet have quite a lot of work, before entering the third stage of practice.

The third stage of the practice is mainly to send the force, the force will be completed when the fixed position, so-called "soft line of Qi, just drop point".

Whenever a fixed position will be completed, the two feet stirrup power, the top of the head of the Hundred Points slightly upward, the coccyx forward, the waist and spine at the point of the life of the back of the drum, the shoulder joints before and after the pull apart, the elbow down, the palm is sent forward, the body has to sit down, the whole body joints and ligaments seem to have a pull pulling the long meaning. The eyes look forward to a place very far away from the front, and it seems that the hands will release the strength to the sky. "If the intention is far away, the strength will be long". This is the practice of sending strength. This is true for every single stance in the form of a punch.

The fourth stage is to test the power.

When the third stage is practiced for quite a few days, it is necessary to have a teacher who is familiar with the use of internal energy and the development of energy to test each action, to see if the energy transportation is the strength of the feet, the body of a family, and the development of energy, whether the strength of the feet, the strength of the coccyx, waist, spine, and the arm and the hand, and whether it can reach the other side of the feet to make jumping up.

The test is a ladder for practicing Taijiquan, and the success of the test shows that you can correctly master the use and release of internal strength of Taijiquan, and the kung fu of Taijiquan can be more and more refined, but the test is very difficult and complicated, and it is often not even close to being a thousand miles away. It all depends on the teacher's rich experience and careful observation as well as one's own understanding. Sometimes it takes several days, or even tens of days, for a single starting force to be successful.

The fifth stage is to seek silence.

That is, the practice of seeking emptiness in reality. Gradually strengthen the idea of imagination to replace the real stomping, twisting the feet, transportation, force. In the end, all the ideas are used, and a piece of God walks. This is to seek the imaginary in the real.

In the movement, to carefully experience the air to the hands, to the feet, to the whole body resistance, as if the air flow of air like water gently friction from the surface of the skin, and the movement in the run of the route is not a line but a myriad of points connected to and become, i.e., moving, stopping, moving, stopping ------ until the end.

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