1, ready position
Body upright. The body is upright. Feet apart and shoulder-width apart, arms crossed, eyes looking straight ahead.
Taijiquan is a gentle aerobic exercise, some people practice boxing for half an hour and do not feel tired, but we need to practice appropriate rest, taijiquan will consume a lot of energy in the body.
2, spinning foot movement
The center of gravity shifted to the left leg, lifting the right knee forward. The thigh is parallel to the ground, the calf naturally drops, the ankle joint is the axis, the toes slightly force, first clockwise to the outside drawing a circle, rotate l6 circles, and then from the outside to the inside counterclockwise rotation l6 circles.
Then switch to the left foot to follow the same method of rotation. The advantage of doing so is not only conducive to the control of balance in the movement, but also conducive to the practice of ankle flexibility and calf muscle group strength.
3, turn the knee movement
Two feet apart and shoulder-width apart, the upper body forward bending two hands to support the knee. Bend your knees and squat a little bit, to the knees but the toes are appropriate. The first two knees at the same time in a clockwise direction to rotate 16 circles, and then in a counterclockwise direction to rotate 16 circles.
When we observe the Taijiquan movement, we can find that in the practice, the body is mostly in a semi-squatting state, and the joints bear the weight of the whole body, so the legs are solid and strong in order to support the weight of the body.
Then both knees are simultaneously rotated 16 times from outside to inside and then 16 times from inside to outside. The benefit of this is that it is good for the joints to grind and warm up, reducing inertia in the joints and muscle groups.
4, kicking movement
Two hands crossed. First center of gravity in the left foot. The right foot slightly backward to lift the toe pointing to the ground. Then kick forward, kick 16 times, and then change the left foot kick l6 times. Kick out at the same time the toes must be buckled, which can strengthen the muscle power of the legs, especially the calf muscle contraction force.
5, foot stomping movement
Posture and method with the 4th move, just forward upward foot stomping. The toes of the foot try to hook up to the knee direction. Heel stomps out and to stomp straight. Left and right feet each l6 times. This is extremely important for the thigh and calf strength exercises.
6, kicking movement
Posture and method as above. Both legs forward and upward hook toes as high as possible 16 times. The knees should not be bent.
7, squatting movement
Posture and method with the first movement. Two heels off the ground, the body upward and downward pressure squat quiver 8 times. This is also an excellent exercise for the toes, feet, ankles, knees and legs.