The decomposition of the movements of practicing Taiji step
1, sit on the leg and turn the waist and crotch
The center of gravity from the right foot Yongquan point slightly back to the right heel, waist right, right crotch, skimming the right foot, and gradually sit on the right leg] The center of gravity is 100% in the right foot], the right knee and the right toe up and down according to the buttock and the heel flush.
2, a movement without immobility
When the right heel as the axis outward skimming, the left hip, when the right foot palm on the ground, the left heel should be followed by off the ground outward, in order to the body, the footsteps follow and the movement of the smooth reach.
3, shoulders and hips
When the waist turns right, the shoulders also turn, the hips should also turn right at the same time. If the waist and shoulders turn and crotch does not turn, it becomes a twisted waist, so it is more accurate to say turn waist and crotch than to say turn waist.
4, the internal strength of the submerged turn
waist and hips right turn of the internal strength, through the leg, knee to the heel, like a drill right into the ground, the right leg is solid, the left step can be done to achieve light, steady.
5, two shoulders flat
waist and hips right turn, there should not be a right shoulder low, left shoulder high phenomenon, so as not to destroy the body in the right.
6, point up point down
The left foot should not stir the ground and rise, do not rub the ground and drag up, and do not leave the ground at the same time, but the outside of the heel first off the ground, and then the inside of the foot off the ground, as if gently, slowly pulling the leg up from the mud, point up point down is one of the laws of Taiji steps.
7, rotate the ankle and turn the leg
When lifting the left foot, the left leg [knee] should be rotated inward: when the left foot is extended forward, the left leg [knee] should be rotated outward. Of course, the magnitude of its rotation, much smaller than the rotating wrist and arm, do not do too obvious.
8, lifting the foot is not high
The left foot should not be lifted too high, so as not to pull their own center of gravity, should not be more than a fist off the ground, but also not drag the ground, the toes of the foot naturally down.
9, false leg relaxation
Lift the foot and extend the leg are thigh with calf, left ankle, knee and left leg muscles should be relaxed, natural.
10, feet walk arc
The left foot should not be lifted straight forward, should be slightly close to [not close to] the right ankle forward, in an arc, but do not make a show of making too much of an arc.
11, gently out of the step
The right knee is slightly bent, with the minimum force to make the left foot forward, gently up and down is one of the laws of Taiji step.
12, convergence of the hips
When the left foot is extended forward, the hips should be converged, and the hips should not be protruded or twisted, so as to affect the center of the body method.
13. Loosen the hips
When the left foot is extended forward, it should start at the same time as the waist and hips turn left. The left hip is loose, so that the ligaments around the hip joints are loose, the legs and knees are flexible, and the steps will be light: in addition, the loose hips can make the steps open, to ensure that the lateral distance between the two feet of the left lunge.
14, the solid leg to send the virtual leg
The right leg is sitting solid, the center of gravity is stable, when the left foot forward, the right leg slightly squatting [of course, can not be too much, so as not to cause undulation] to send the left foot to the ground softly.
15, toes lead
Out of the left leg, it is desirable to use the end of the toes to lead the leg out, with the intention of lengthening the action, rather than step forward.
16, stretching and falling
When the left foot forward, should be stretching and falling, when the left foot is straight [not straight], the heel just on the ground, not in the air straight and then slowly on the ground.
The basic requirements for practicing Tai Chi Chuan
1, the head is: the virtual collar top neck, two eyes look inward, the tip of the nose to the navel, the two ears down, closed mouth and rolled tongue.
2, body straight: straight waist expansion belt, virtual chest and solid abdomen, coccyx down, back pull chest Shu.
3, feet flat: feet flat knee, loose crotch round crotch (four flat: feet flat, crotch flat, shoulder flat, two ears flat)
4, hand long: sink shoulders and drop elbows, two arms spread, two Hong arc round, wrist sinking finger root empty hand heart, middle finger and the quchi into a line.
5, the movement (Xingquan) technical requirements: head and body of one waist first, the foot plate flat suction three tripod weight, shoulders, hips, elbows and knees two four two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two two, the root body section section section section section section section section section section through.
6, practicing four steps: collect the heart and mind. Stretching the muscles and bones. Coordination and balance. Cultivate your body and mind.
7. Practice four levels of strength: the first taut strength. The second overall strength. The third winding strength. The fourth is the power of transformation.
8. Yin and Yang should be balanced, and the real and the imaginary should be separated: there should be real in the imaginary, and there should be imaginary in the real. The rigid and flexible, static and dynamic.
The basic steps of practicing taijiquan
1, sit still
The upper body is required to be as still as standing, the lower body is required to sit on a chair as high as the calf, the buttocks are only sitting on three inches, the two footboards are as wide as the shoulder and flat on the ground. To practice every day, to have inward thinking and benign thinking and three-dimensional thinking (image thinking), so that they sit after the body cozy. The mnemonic is: a ball filled with two poles (Baihui and coccyx) stretching.
2, shaking the sea
Coccyx fixed, the upper body upright and unchanged rocking, viscera relaxation, too hungry and too full do not practice.
3, standing pile (standing)
face yin and back of the sun, similar to the upright position, the two heels together, two toes apart (distance to the big toe high bone for my fist width), the foot plate around the even ground foot hollow suction, center of gravity in the heart of the two feet in the center of the line. The knees are slightly bent to the root of the big toe. Coccyx hanging to the heel. Tucking the hips and converging the buttocks, loosening the waist and erecting the spine, virtual collar and neck (to make the vertebrae loose). Loosen the shoulders and drop the elbows, relax the chest and open the tucks. Both arms hang down naturally, the little finger to the pants seam, finger roots loose, the heart of the hand open, the two middle finger tips through the heavy heart to. The head is straight, the nose is straight, the eyelids are loose, the face muscles are relaxed, the teeth are slightly held in place, and the tip of the tongue is lightly pressed against the palate and the root of the tongue is loose. Qi sinks into the abdomen, breathing naturally. Generally stand 15-30 minutes, such as cozy can be extended. Jisheng calls this ? as the route to basic health? To practice every day, to practice 1-3 months, so that they have a kind of internal stretching force that is internal strength before practicing boxing. The motto is: cone stretch full of heaven and earth pass.
4, line step (cat step or called trip mud step)
The mnemonic is: three-legged tripod under the plate heavy. To be practiced every day.
5, learn the six major positions
big stroke. The first is to take the bird's tail. The first is to take a look at the "B" and the "B" and the "B" and the "B". The reverse chasing the monkey. The cloud splits the hand. Wild Horse Splitting Mane
6, learning nine styles of Taiji
First, the upper body movements. Then learn the lower limb movements (upper limb does not move). Finally synthesize.
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