Brief introduction of Tai Ji Chuan

Tai Ji Chuan's schools mainly include Chen, Yang, Wu, Sun and Yue. Every school has its own characteristics and inheritance. Remember these essentials, and Tai Ji Chuan will get started!

Stand upright

In the process of practicing boxing, it is often found that people who practice boxing stand upright, stagger, lean forward and lean back, and feel uncomfortable all over, especially those who practice boxing for the first time

First of all, we should do a good job of "four levels", that is, keep our heads flat, shoulders straight, eyes straight and our hearts flat.

Secondly, in order to make the body healthy and comfortable and support all directions, we must do a good job in the external trinity, that is, shoulder, hip, elbow, knee, hand and foot. Take the tuck step as an example. The left foot steps zigzag in front, the right shoulder is close to the left hip, the right elbow is close to the left knee, the right hand is close to the left foot, and the right foot is opposite in front.

External triplet:

The outer three-in-one is like a carpenter fixing the border with an "X" in order not to deform when installing doors and windows. Of course, the external trinity of our boxing practitioners is mainly realized through ideas. Chiang Kai-shek in Tai Chi Chuan did not absolutely keep his body center perpendicular to the ground, but kept his body balanced. Take "Golden Rooster Independence" as an example. You must tilt your body slightly to ensure your body is calm, that is, "leaning in the middle means righteousness". Keep your body in dynamic balance when boxing.

Be "loose", not "loose"

When practicing boxing, I feel listless and my joints are closed, as if I can't support my body. His head is drooping, his back is bent, his knees are weak, his hands and arms are the same, and his muscles are slack. The boxing frame is slack, flat, chaotic and listless. Although I have been practicing boxing for many years, my mood is not strong, and I have no strength to push my hand. There are countless problems. All the above drawbacks are caused by "looseness" and "slack".

First of all, we should lift our spirits and pay attention to our own intentions.

Secondly, all joints should be opened, tendons should be relaxed, qi should be heavy, the strength above the waist should go up, the strength below the waist should go down, and every place should make a little effort. The original intention is not to loosen hard, not to loosen hard. Therefore, according to the theory of boxing, meaning is not hard, qi stagnation. If you care, you will be spiritual, and you will be flesh and blood.

It is necessary to distinguish between "open" and "closed"

When practicing boxing and pushing hands, many people don't know how to open and close, and they don't know how to open and close. The fist is scattered when it is opened, flat when it is closed, and it is far from continuous when it is opened and closed. Boxing has edges and corners, and when pushing, it resists falling flat and is constrained everywhere.

Opening and closing are two contradictory aspects. On and off can't be separated, and they exist at the same time. We advocate that when opening, we should pay attention to closing without dividing, and when closing, we should pay attention to opening without shrinking, just to prevent opening and closing from separating.

The theory of boxing is true, that is, the combination of opening and closing is true. When you practice kung fu to a certain extent, you will feel that there is a combination of opening and closing, or opening and opening again, closing again, to the point where opening and closing are inseparable. This is the key to practicing Tai Ji Chuan and Tai Chi.

Rooted in your first step.

When pushing by hand, the shelf is always top-heavy, unstable, difficult to control with one foot, and even unstable when both feet touch the ground.

The main performance is that the transformation between reality and reality is not good. Before and after, virtual reality moves back and forth, and virtual reality swings from side to side, so this is the root cause of rootlessness. The key is to relax the waist and lower the crotch, shift the center of gravity and stand naturally.

Specific practices:

For example, lunge, the back foot becomes the front foot in real time, the back foot should be pushed, the front foot should be supported, the waist should be relaxed, and the hips should be lowered to realize the shift of center of gravity and the conversion of reality and reality. In our words, advance and retreat in relaxation and relax in advance and retreat. This will not only prevent the legs from being hard, but also prevent the legs from being soft, so that the first step will naturally take root.

Live nearby.

There are many edges and corners, the boxing frame is hard, the movements are dull and unsightly, and there is no smell of Tai Ji Chuan. The main reason is that there is no connection before and after. When the tray support and the push plate are in the closed position, the up-down type is connected with loose force without gap, and a small arc is drawn in the closed position, which is called "wiping angle".

Just like catching a ball in basketball, you should catch it with a buffer and return it. With the back and forth connection, the boxing frame is naturally flexible and continuous. Show like the Yangtze River, hide like running water under the ice. With this strength, there is not only a beautiful fist posture, but also an important role in pushing hands to change strength.

This is also the key to the difference between "Family Boxing" and "Family Boxing".

Change the light spirit and avoid double.

Duality is a disease, manifested as:

When loading the tray, the steps are late and heavy, the ups and downs are unstable, and the old image is reborn and difficult to control; When pushing hands, it is unclear where to attack and defend. Although I have been practicing boxing for many years, I am still constrained everywhere, both of which are caused by double.

First of all, understand the principle of yin and yang, draw a clear line between yourself and reality, and walk lightly like a cat. The transformation of deficiency and excess is mainly completed by two kidneys and two hips. To change virtual reality correctly, the kidney should be able to enter and exit naturally, and the entry and exit of the kidney can achieve twice the result with half the effort in pushing hands.

So, how do kidneys get in and out?

For example, when riding a bicycle, one foot is loose and the pedal is put down, and the kidney and buttocks on one side of the pedal leg are put down. The other foot is sticky and sucks, and the buttocks and kidneys are deficient; When your feet are together, you will be depressed and get double diseases.

Then in the process of practicing boxing, when you take a step forward, the left kidney and left hip rise to be empty; At the same time, the right kidney and right hip are restored to reality, and vice versa. Generally speaking, one side of the virtual leg is raised; The kidneys and buttocks on one side of the true leg droop. Shelves and pushers should do this, in order to realize the requirement that "going out of the kidney and entering the kidney is the real prescription".

Relax your shoulders and lower your elbows.

Loose shoulders and hanging elbows, people often understand that the acromion sinks, the heavier the better, and even deliberately sink the shoulders to make them nervous. If the weight is heavy, the chest can't be transported, which has a great influence on the pusher.

The key is to understand the structure of the shoulder. The shoulder is composed of humeral head, scapular glenoid and sternoclavicular. Pressing the shoulder will close the shoulder joint, the air will float upwards, and there will be a feeling of holding your breath. If you want to relax your shoulders, you must open your shoulder joints, relax your tendons and move forward. Your shoulders have no weight, so that the air can flow smoothly. After practicing kung fu for a long time, the shoulder joint can be opened by itself, the shoulder is flexible and the chest is soft, so as to realize the requirement of "moving in the chest" in boxing theory.

Round and full

When the pallet rack and push plate are used, they are often found here and there; There is one place and many places. Bumping can be seen everywhere, the boxing potential is not perfect, and pushing hands is limited everywhere.

To learn the overall intention, under the care of the conductor, the whole body should have a certain shed force. The shed force cannot be simply understood as the support and resistance forward and upward. The shed force is the mother force, and everything is changed by the mother force. It feels wonderful to use the shed force well.

It is intended to practice, and it can lead to the whole body and highlight the key points. Give prominence to key points, giving consideration to comprehensiveness, comprehensiveness is for key points, and emphasis is comprehensive outstanding performance. This is Tai Ji Chuan's overall concept. Any change of boxing posture must be changed first, that is, the meaning of commander and pioneer officer.

Regardless of the shelf or the pusher, the whole body always maintains a dynamic balance, and at the same time it is ever-changing. This is the so-called theory of "the middle body is unchanged, and the change is unchanged in it". If you do this, the boxing will naturally be generous and compact. Stretch without diffusion, compress without contraction. No discontinuity, no defect, no protrusion. After a long time, you can relax and sink, and the inside and outside are consistent. Whether punching or shoving, there will be a wonderful feeling, and the stiff disease will naturally be eliminated.

Breathing is natural.

Tai Ji Chuan's breath is an important event that Tai Ji Chuan fans pay attention to. Some books and magazines have different opinions, which makes boxing practitioners at a loss. I'd like to talk about Tai Chi Chuan's breathing. First of all, we must understand three respiratory systems, namely, fetal respiration, hair respiration and mouth-nose respiration. These three respiratory systems, whether you realize it or not, are all completing the task of exchanging gas with nature. All three are indispensable, otherwise it will affect health and even threaten life.

Breath from the nose and mouth enters the lungs. Only when the fetus inhales can the breath be released into the sea. This is the real deep breathing. Take a deep breath for a long time, generally speaking, good health and long life; The shallower you breathe, the worse your health and the shorter your life span. What is usually called abdominal breathing or abdominal breathing is not accurate. To be exact, I think it should be called fetal aspiration. The method is to breathe with Shenque point. When inhaling, Shenque point (umbilical chakra) drives the stomach to stick to the life gate, and when breathing, Shenque point is still used to drive the stomach back to its original place. In this way, it was closed and released, and so on, leaving it to its own devices.

Attention when breathing:

Prevent abdominal tightness, prevent breath holding, and relax the abdomen.

Some people who study boxing with me practice qigong and insist on opening and closing once at a time. As a result, some have abdominal pain, some have chest tightness, some have elevated blood pressure, and what's more, whenever I want to practice boxing, I have a stomachache before I practice it. Later, they explained the situation to me, and I told them to forget to breathe and make it as natural as possible.

Practice has proved that Tai Ji Chuan's spirit is not matched, but cultivated through long-term practice. Wu Tunan's old-timers need five or six breaths to complete each routine, and we also need five or six breaths to complete an opening and closing when practicing boxing.

However, when we do freestyle exercises, breathing and opening and closing naturally cooperate. When Ban Yang waited for the senior to take action, it was a strong evidence that he was determined to win or lose. Breathing should be thin, even, deep and long, but it is natural and not demanding. I hope the students will ponder over the experience carefully and benefit from it. I'm happy about it!

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