Illustration of Steps in Taekwondo Taiji Chapter

Illustration of Steps in Taekwondo Taiji Chapter

Taekwondo is one of the official events of the modern Olympic Games, and it is a sport that mainly fights or confronts with hands and feet. Next, I will bring you a step map of Taekwondo Taiji for your reference!

A set of actions in Taiji is the application of "doing" (heaven) in gossip. "Gan" is the first divination in the Eight Diagrams, and Taiji is the source of all things, which begins with Gan. There is light and rain every day-both of which are necessary for the beginning, growth and continuation of nature. Life begins on the earth and continues in the sky. Gossip symbolically expresses all phenomena of man, nature and the universe, so this chapter of Taiji is also the foundation of Taekwondo.

Taiji articles:

In composition, most of them adopt the posture of standing forward, so that beginners can get full practice. The only techniques used are the straight fist, the lower block, the middle take, the upper move and the front kick.

Tai Chi chapter is characterized by standing posture and simple walking position. The movement consists of basic movements: lower block, middle block, upper block, straight punch and forward kick. It is a compulsory product of Taekwondo Grade 8.

Note: when moving left and right or turning around, the forefoot is the axis, the forward kick and the straight punch should be completed simultaneously, and the route of lunge is a straight line.

The process of Tai Chi chapter finally forms a "king", starting from the starting point and finally returning to the starting point *** 18.

First, step forward, step down, and punch forward (one left and one right)

Second, write down the bow and arrow and punch.

Third, → Step forward, outer wrist defense, positive fist (one left and one right)

Fourth, write down the bow and arrow and punch.

Five, ← Front toe defense, front kick, right fist (one left and one right)

6. ↓ (Left hand and left foot) lunge down and lunge forward.

Three chapters of Taekwondo Taiji

Head:

When practicing Tai Ji Chuan, the head posture should be natural, so as to avoid stiff neck muscles and not stagger or shake at will. The movements of head and neck should be consistent with the changes of body position and direction and the rotation of trunk. Face should be natural, chin should be retracted and breathe through nose. The mouth will naturally close.

Eyes should follow the rotation of the body, look at the hands in front (sometimes at the hands behind) or look straight ahead, try to be natural and concentrate, otherwise it will affect the exercise effect.

Trunk:

Chest and back: Tai Ji Chuan pointed out that "chest and back should be stretched out", or "hidden in the chest, walking on the shoulders", which means that you should avoid holding out your chest during exercise, but don't shrink too much, just let nature take its course. "Holding the chest and pulling the back" are interrelated, and the back muscles stretch as much as possible with the stretching action of the arm. At the same time, pay attention to the natural relaxation of the chest muscles, and don't make them nervous, so that the chest has the meaning of "holding" and the back has the form of "pulling", which can also avoid the tension between the chest ribs and make the breathing regulation natural.

Lumbar spine:

To practice Tai Ji Chuan, you need health and comfort. To do this, waist plays an important role. Some popular sayings, such as "waist is the first priority", "carved on the waist" and "waist is the axis", all indicate that the waist is the key to body rotation and plays a very important role in the change of whole body movement, regulating and stabilizing the center of gravity. When practicing, regardless of advancing or retreating or rotating, the waist should consciously droop downward to help the qi sink. When the waist droops, pay attention to correct and comfortable, and the waist and abdomen can't lean forward or backward, so as not to affect the flexibility during conversion. Waist drooping downward can also increase leg strength, stabilize the chassis, and make the movements round and complete.

Hip:

When practicing Tai Ji Chuan, it is required to "close your hips" and keep them in a natural state, so as to avoid protruding hips or twisting them from side to side. It is necessary to relax the waist and straighten the spine in order to maintain the integrity of the trunk.

leg

In the process of practicing Tai Ji Chuan, the leg plays a decisive role in the change of footwork and the stability of the whole body. Therefore, the leg movements are required to be correct, flexible and stable. When practicing, we should pay special attention to the movement of the center of gravity, the position of the foot, the degree of leg bending, the movement of the center of gravity and the change of the' virtual reality' of the leg, and the connection of the whole routine.

When doing leg activities, the general requirement is to relax the hips, bend your knees and lift your feet lightly, so that the lower limbs can move lightly, smoothly and flexibly. When stepping, one leg supports the weight and stabilizes the center of gravity; Then the other leg slowly came out. Feet should rise and fall lightly and flexibly. When moving forward, the heel touches the ground first; When retreating, the sole of the foot touches the ground first, and then slowly and steadily. In the horizontal step, the side leg first falls on the toes, and then the sole and foot follow in turn. Follow-up and promotion are to put down your toes or feet first.

Gait and footwork both require leg movements to be clear from reality. In addition to "start" and "end", it is also necessary to avoid the weight falling on both feet at the same time (double). When the right leg supports most of the weight, the right leg is solid and the left leg is weak; When the left leg supports most of the weight, the left leg is solid and the right leg is empty. In order to keep the balance of the body, the virtual foot plays the role of fulcrum (such as the front foot of the virtual step and the back foot of the lunge). Kicking and kicking should be slow and not fast (except for individual movements), and the body should be balanced and stable.

Arm:

Its general requirement is to sink shoulders and hang elbows, so that the two related joints of shoulders and elbows can be relaxed. Pay attention to the looseness of the shoulder joint during exercise, and consciously extend outward to make the arm have room for manoeuvre.

Tai Chi hands should not be stretched and flexed, but should be straight. The rotation of the wrist and forearm should be accurately displayed. The opponent's action requirement is that the palm of your hand should be slightly fine, but it should not be softened or floated. The palms should be natural and the fingers should be stretched. Clench your fist, not too hard.

Hand and shoulder movements are complete and consistent. If the hand stretches forward too much, it is easy to straighten the arm, which can't meet the requirement of "sinking shoulders and hanging elbows"; Overweight shoulders and elbows, ignoring the forward extension of the hand, tend to make the arm too bent.

In short, the arm should always keep a certain radian when moving, and don't suddenly break the force when pushing the palms together, so as to achieve both knot and continuity, light but not floating, not rigid, flexible and natural.

Tai Ji Chuan is a unique body-building exercise developed on the basis of "leading in" and "breathing" in the traditional health-keeping method, which advocates "guiding qi with intention and transporting the body with qi" and has the exercise method of qigong to adjust the heart. Thus, Tai Ji Chuan's internal boxing action was formed, in which consciousness, breathing and movement were closely combined, and the inside and outside were unified, that is, "from the beginning to the intention, then to the internal movement, and then to the external movement", forming a unique boxing method of combining rigidity with softness, controlling speed and controlling internal strength.

Traditional Chinese medicine believes that man is an organic whole, which is connected from top to bottom by meridians, with internal and external communication, internal organs and external limbs. Tai Ji Chuan's unique practice method is beneficial to dredge meridians. First of all, we know that the sudden, intense and lasting stimulation of the seven emotions will lead to the disorder of human qi, the imbalance of qi and blood of viscera, yin and yang, and Tai Ji Chuan's emphasis on the relaxation of the whole body can weaken, transfer and overcome the stimulation of the seven emotions of internal injuries, thus facilitating the dredging of meridians. Secondly, Tai Ji Chuan's moderate and appropriate exercise will make the whole body warm and harmonious, increase the speed and intensity of meridian conduction, help pulse and qi run in the meridian system with endless internal and external circulation, help the meridians to be smooth, make qi and blood fill the whole body, nourish viscera and organs, nourish yin and yang, maintain and protect body functions, and increase the ability of disease resistance and self-repair. Thirdly, in the Tai Ji Chuan movement, the winding movement composed of waist rotation and limb flexion and extension has different pulling, squeezing and kneading effects on more than 300 acupoints all over the body. This is actually a kind of self-massage, which can play a similar role to acupuncture, activate meridians, stimulate the qi of meridians, dredge meridians, regulate excess and deficiency, strengthen the maintenance and contact of physiological functions of various tissues and organs, and make them in a coordinated and orderly state.

Tai Ji Chuan pays great attention to the way of keeping in good health, which is the unity of nature and man, and the unity of form and spirit. Tai Ji Chuan's combination of movement and static makes Tai Ji Chuan more in line with the principle of moderate movement. At the same time, Tai Ji Chuan's unique intention of calming the nerves makes it easier for the mind to calm down, which can effectively block the interference and adverse effects of excessive seven emotions on qi and blood, and protect Shen Yuan from playing its normal role in regulating human physical and mental health.

Tai Ji Chuan is a science with a long history and rich contents, which contains rich and unique practice methods. Tai Ji Chuan not only inherited the traditional way of keeping in good health in ancient China, but also developed it on the basis of modern science, which made it obtain greater health care efficacy in fitness, treatment and anti-aging, with special efficacy beyond drugs. This special effect is not desirable, and the following aspects must be achieved in practice:

First of all, we should be standardized, that is, the body posture should meet certain sports standards, which is also the action requirement that all actions should follow, no matter how ever-changing. Only the standardization of body posture and movements is conducive to "obeying the will"; It is conducive to lengthening limbs, showing the characteristics of straightness, looseness, roundness and lightness more flexibly, resisting movement with quietness, seeking quietness while moving, and keeping the spirit inside, so as to make the boxing practice appear the virtual spiritual realm of only intentional movement but unconscious movement, make the practice enter a higher level, converge from inside to outside, and skillfully practice inside and outside to achieve the unity of body and mind. To reach the standard of action, we must first be natural and relaxed physically, and at the same time be relaxed mentally, so as to achieve "body quietness".

The Chinese nation has created splendid culture in thousands of years of production practice and social life. Tai Ji Chuan is deeply loved by the masses for its unique, complete and scientific exercise method and theoretical system, as well as good, accurate and universal health care function and medical effect.

Traditional Chinese medicine believes that the human body is a contradictory and unified whole with viscera as the center, qi and blood running through meridians and connecting the body with the five senses. In this whole, viscera, meridians, qi and blood are interrelated and mutually restricted. Under the command and coordination of "Heart-Jun Palace" (cerebral cortex and central nervous system), they work together to complete various physiological activities and maintain the balance of Yin and Yang.

Tai Ji Chuan, according to the theory of yin and yang, viscera, meridians, qi and blood, created exercise methods and essentials, which can be summarized in one sentence: "lust is king, flesh and blood is body"; Three tones: adjusting the heart, adjusting the gas and adjusting the body; Nine essentials: quietness, gathering, transparency, smoothness, sinking, smoothness, looseness, integrity and cleanness. When practicing, we should be calm, relax inside and outside, move with heart, transport the body with qi, integrate form and spirit, and rely on emotion. It also needs long-term exercise and perseverance to play a role in strengthening the body.

First, strengthen the heart "the heart is the master of the five internal organs." Practicing Tai Ji Chuan emphasizes "meditation" and guides actions with consciousness, so that the mind is calm, the mind is concentrated, the body is relaxed, and the normal functions of zang-fu organs are brought into play, thus achieving a relative balance. A peaceful mind can make you think quickly and speak fluently. The smooth operation of heart qi can exert its function of controlling blood circulation and reduce and eliminate blood stasis in the body. Qi and blood are smooth and full, and the complexion is naturally rosy.

Second, when nourishing the liver and practicing Tai Ji Chuan, the artistic conception is quiet, the mood is peaceful, the qi moves at will, the inside and outside are relaxed, and the movements are warm and round, such as spring breeze and willows, so that the liver qi can be relaxed and unobstructed, thus nourishing the liver body and storing the liver blood, which is helpful to the digestion of the spleen and stomach and will not be violent. When practicing boxing, abdominal breathing with luck is helpful to promote blood circulation. Eye-catching movements, rounded and coherent movements are of great benefit to nourishing the liver, improving eyesight, relaxing muscles and activating collaterals.

3. When strengthening the spleen and practicing boxing, abdominal breathing, "the momentum will swell", and the peristalsis of the five internal organs should be strengthened, just like self-massage of the stomach and other internal organs, so that the triple energizer is unobstructed, the spleen and stomach rise and fall smoothly, the metabolism is strengthened, and the function of China Shui Gu is healthy and vigorous. Feel comfortable and eat naturally and sweetly. The chemical source is increased, the nutrition is sufficient, the muscles are plump and shiny, and the limbs are strong and flexible. Strong temper, sufficient qi and blood, and normal blood regulating function.

Fourthly, tonifying the lung and practicing Tai Ji Chuan's requirement that qi sinks in the abdomen, so as to strengthen the function of lung governing qi and increase vital capacity, which is beneficial to the decline of lung. By expelling the old and absorbing the new, it can further promote the whole body's qi and blood circulation, so that all parts of the body can get nutrition and vitality. When practicing boxing, the breathing of the lungs is related to the opening and closing of fur, combined with the opening and closing of movements and the transformation of ups and downs. After practicing boxing, the skin is warm or slightly sweaty, which is beneficial to the distribution of lung qi and the ventilation of waterways, can strengthen the exterior, prevent colds, and make the skin moist and sensitive.

;