Sports Taiji Quan

Tai Chi is a traditional fitness program combining qigong and boxing. It originated from ancient guiding techniques and was formed in the late Ming and early Qing Dynasty. It was widely popular among the people. There are many schools of Tai Chi Chuan, and there is a large gap in the surgical potential. Among them, Tai Chi Chuan is easier to learn, exercise is more comprehensive, movements are smoother, and hardness and softness are combined. The practitioners can perform consecutive exercises, and they can also selectively select a certain posture for exercise. .

To practice Taijiquan should choose the time for practicing punching, make good preparations before practicing, and master the means of movement and breathing.

Exercise methods are as follows:

Starting situation

The body naturally stands upright, legs open, shoulder width, chest does not contain drums, arms hanging naturally, hands on the outside of the thigh, concentrating, calm, eyes flat as the front.

The arms slowly move forward from the side of the body. The two hands are level with the shoulders. The palms are down. The legs are knees and knees. At the same time, the two palms are pressed gently and the two elbows are pressed against the knees. Eyes look straight ahead.

About the wild horses

The upper body slightly turns right and the center of gravity moves to the right leg. At the same time, the right hand is closed in front of the chest and the palm of the hand is downward; the left hand is arched right below the body and placed under the right hand, and the palm of the hand is upwards. The two hands are relatively ball-shaped. The left leg then received the inside of the right foot, the heel lifted, and the toes landed. Seeing right hand.

Take your left foot to the left front and take your body to the left and the right heel to the left. At the same time, the left and right hands slowly separate from left to right and down. The left hand is higher than the eye level, and the elbow is slightly flexed. The right hand falls beside the right iliac crest. The fingertips are forward and the palms are down. Seeing the left hand.

The hind leg sits down and knees down, the center of gravity moves to the right leg, and the left toe rises to the outer crotch. Then the left leg slowly bows forward, the body turns right, and the center of gravity moves to the left leg. At the same time, the left hand is turned upwards, and it is buckled in front of the chest. The right hand is arched on the left and placed under the left hand. The two hands are relatively ball-shaped; the right foot is followed by the inner side of the left foot, the heel is lifted, and the toes are spotted. Seeing the left hand.

The right leg moves to the right. After the left leg and the right leg, the left leg and right leg are gradually separated. The right hand is higher than the eye level and the elbow is flexed slightly. The left hand is placed on the left arm, the finger tip is forward, and the palm is down. Seeing the left hand.

Types 5 and 6 are the same as Types 3 and 4, respectively, but they are opposite in the left and right direction. There are three Mustangs in the front and rear.

White Crane Shines Wings

The upper body turns slightly to the left, the left hand flips the palm down to the chest, the right hand draws the arc to the upper left, and the palm of the hand turns upwards, forming a ball with the left hand.

The right foot follows half a step, the upper body sits back, the center of gravity moves to the right leg; the left foot moves forward slightly, the toes point to the ground, and the two hands slowly separate to the upper right and the lower left respectively, and the right hand lifts and stops on the right side of the head. To the left, the left hand falls in front of the left hand and the palm of the hand goes down. Look straight ahead.

Walking around

The right hand falls from the front of the body, from the lower back to the upper part of the arc to the outside of the right shoulder, the arm flexes slightly, the height of the hand and ear, the palm of the hand; the left hand from the left to the right below the arc to the right chest, the palm of the hand Next, look at your right hand.

The upper body turned left and left foot took a left lunge. At the same time, the right hand flexed from the ear side and pushed forward, higher than the flat tip of the nose; the left hand fell down from the left knee before falling over the left fistula. Seeing right hand.

The upper body slowly recoils, the center of gravity shifts to the right leg, and the left toe lifts slightly outward; then, with the left leg slowly bowing, the body turns left, the center of gravity moves to the left leg, and the right foot moves closer to the left foot, tiptoe Point to the ground. At the same time, the left hand flipped out from the left back and forth, and the palm of the hand moved upward; the right hand followed the spin up and left and left the arc and fell down in front of the left shoulder, and the palm of the hand was down and looked at the left hand.

4 and 5 are the same as 2, 3, respectively, but in the opposite direction.

The upper body turned left and left foot took a left lunge. At the same time, the right hand flexed forward and pushed forward from the ear side, higher than the level of the nose, and the left hand fell down from the left knee to the left side. Seeing right hand.

Hand waving

The right hand falls, and then pulls it to the right side. The center of gravity moves forward, and the right foot follows and sits down.

The two arms are lifted by the side of the body and lifted upwards. The two hands draw an arc toward the chest and fall in an elbow. The left hand leans forward and the eye is at the same height as the eye. The right hand leans over the left forearm and the left hand opposes the left hand. At the same time, the center of gravity shifts to the right. , knees sit hips, his left foot out of the heel point into a virtual step, seeing his right hand.

Left and right roll back

The right hand flips the palm, the palm of the hand turns upwards, and the front of the body moves from the lower back to the upper arc. The elbow bends and the left hand flips up and the left toe falls. Seeing the left hand.

The right hand is pushed forward from the ear side, and the palm of the hand is downwards; the left hand recovers the sideways and upwards of the body and horizontally strokes the arc and raises the palm of the hand; the right hand then flips the palm upwards. Lean back left leg one step, the center of gravity fell on the left leg, become a virtual step to the right. Seeing right hand.

The 3 formula is the same as the 2 formula, except that the left and right directions are opposite.

Leopard tail

The body slowly turns right. The natural left hand was arced before the abdomen to the front of the right rib, and the palm of the hand was upward; the right arm was flexing the elbow, and the palm of the hand turned down and received the right chest and the two hands were held in a ball shape. At the same time, the right toe is slightly outward, and the left foot is retracted close to the right foot. Left toe point.

Left foot to the left front, upper body slightly to the left, the right heel squat backwards, tiptoe into the left lunge, while the left arm to the left, above the shoulder level, palm back; right hand to the right Falling on the right side, palms down. Seeing the left forearm.

The body turns slightly to the left, the left hand stretches forward and backwards with the palm of your hand, the right hand flips the palm upwards, and the abdomen extends forward to the left wrist; then the two hands squat, the upper body turns slightly to the right, and the two hands pass forward abdomen to the right Divide the arc until the palm of your right hand is up and above the shoulder level. The left hand palm bends forward to the chest, while the center of gravity moves to the right leg. Seeing right hand.

The upper body turns slightly to the left, the right arm bends back to the elbow, the right hand attaches to the inside of the left wrist, and both hands slowly advance forward. The left hand moves backwards, the right hand moves forward, and the left forearm maintains a semicircle. At the same time, the center of gravity moves forward to become a left lunge. Seeing the left hand.

The right hand stretches forward and to the right over the left wrist and aligns with the left hand, and the palm of the hand moves downwards; the left hand flips the palm downwards, the two hands separate to the left and right, and the width of the shoulder is the same. Then sit on the upper body, move the center of gravity to the right leg and pick up the left toe. The elbow was retracted to the chest with both hands, and the palm of the hand was forward and downward, and the eyes were flat as the front.

The style is non-stop, with both hands moving forward and upwards. The wrist is above the shoulder and the left leg is bowed forward. Eyes look straight ahead.

Right-handed tail

The center of gravity moves backwards, the right leg is flexed slightly, the left leg stretches and the toes lifts up, and the body moves backwards with the upper body. At the same time, the two wrists turn with the left elbow on the elbow, and the right hand clings to the lower part of the palm, then pulls it to the chest, and then the center of gravity Move to your left leg, close your right foot to your left foot, and point your right toes.

Right foot to the right front, the upper body slightly turn to the right, left heel squat backwards, the tip of the toes is buckled into the right lunge, while the right arm is pushed rightward, high and shoulder level, palm back, left hand to the left The drop was placed next to the left hand and the palm of the hand was down. Seeing the right forearm.

The body turns slightly to the right, the right hand stretches forward and backwards, the palm of your left hand turns upwards, and the abdomen goes up and forward to the bottom of the right wrist; then, both hands squat, the body turns slightly to the left, and the two hands are passed through the abdomen to the left Arc, until the left hand palm up, high and shoulder level, right hand palm straight back to the chest, while the center of gravity moved to the left leg. Seeing right hand.

The upper body turns slightly to the right, and the left arm bends back to the elbow, and the left hand attaches to the inside of the right wrist. The hands simultaneously move forward at the same time. The right hand moves backward, the left hand moves forward, and the right forearm maintains a semicircle. At the same time, the center of gravity moves forward and becomes right lunge. Seeing right hand.

The left hand stretches forward and left over the right wrist and the left hand aligns with the right hand, and the palm of the hand moves upwards; the right hand flips the palm downwards, the two hands separate to the left and right, and the width of the shoulder is the same. Then sit on the upper body and focus on the left leg, tilting the right toes. Both hands elbowed back to the chest, palms forward and down. Eyes look straight ahead.

The above style is non-stop, with both hands facing forward and upwards. The wrist is above the shoulder and the right leg is bowed forward. Eyes look straight ahead.

Single whip

The right hand becomes the palm of your hand, and you turn the arc to the right and turn it back to the right. The wrist turns to the right and becomes the hook with the head. At the same time, the upper body rotates forward with your right hand, the center of gravity moves to the left, and the left knee bends right and the right leg is bent. From the beginning, the center of gravity shifts to the right, and the right toe is buckled. The upper body is turned to the front and the right knee is bent to the left. The left foot is followed by the inner side of the right foot to follow, sit on the hip, and see the hook.

Left foot to the left, the first foot before the ground, knees sit on the hip into a horse-riding step; the same time the left hand through the chest to the left arc, palms inward, gradually turning outwards in the left shoulder before the establishment of palm, seeing the left hand.

Cloud hand

The center of gravity shifts to the right, the upper body turns right, and the left hand bends down with the palm of the hand. The abdominal arcing is opposite the right hand. The two hands are the upper right and the lower left. The palms are opposite and the right hand is seen.

The center of gravity slowly moves to the left, the left palm moves inwards, and a large arc advances to the left side of the head, and then the palm turns downwards. At the same time, the right hand follows, and down the abdomen, the left hand, the left hand, the arc, the palm, and the left hand. Relatively up and down; homeopathic body turn left, bend left knee, right foot to the inside of the left foot follow-up to follow, see the left hand.

The center of gravity slowly shifts to the right, and the upper body turns right. At the same time, the right hand passes the chest to the right and draws a large arc to the right. It is higher than the shoulder. Followed by the left hand. The arc is crossed to the right by the lower abdomen and is opposed by the right hand and lower hand.

Left foot takes a step to the left, the forefoot first touches the ground, the tip of the toes moves forward, the center of gravity slowly moves to the left, the palm of the left hand moves inwards, the upward arc passes through the front of the head and draws a large arc, then the boxing heart changes downwards, and the right hand tightens. Followed by, down the abdomen forward to the left elbow under the arc to change the Yang palm and the left hand and the lower relative; homeopathy on the left turn, flexion left knee, right foot to the inside of the left foot follow-up to follow, see the left hand.

Single whip

The center of gravity shifts to the right and the upper body shifts to the right. At the same time, the right hand draws arcs into the right side and forms a hook. The left hand follows the right hand and rides the wrist. The hip is left as a virtual step and the hook is seen.

Left foot to take a big step to the left, the first foot before the ground, knees sit hips as a horse step; at the same time the left hand through the chest to the left arc, palms inward, gradually turning outward in front of the left shoulder to establish palm, seeing the left hand.

Explorer

The center of gravity moves to the left foot, the right toes inside the buckle straight leg, the upper body turn left; at the same time, the right hand to the left arc and the left hand intersect into a cross hand, the right hand is outside, the left hand, including the index finger straight, the other four fingers lightly grip, palm Move forward and look at your hand.

When the center of gravity moved back, he bent his right knee to sit on the buttocks, left and right leg toes turned up and left and the upper body turned back; at the same time, both hands received his head and looked at his hand.

The center of gravity moves forward into the left lunge step, and the two hands fall to the side of the body and fall close to the ground. At the same time, the right foot moves to the left foot and walks down and squats. The two hands close in front of the knee and extend the arms and palms into a ball.

Suddenly, with both hands on the chest to hold the ball from the care of the ball, the right hand on the left hand down, take advantage of the upper body and turn right and then forward, right hand stand forward, the arm slightly forward to care for the establishment of the palm.

Right foot

The left hand is palm up, reaching to the back of the right wrist, and the two hands cross each other. Then the two hands cut the arc downwards from both sides, and the palms are slanting down. At the same time, the left foot lifts leftward and advances to the left lunge.

From the outer circle to the inner circle, the two hands are drawn on the chest and the right hand is on the outside, and the left hand is on the left. Both hands are backwards. At the same time, close your right foot to the left, point your toes, and look straight ahead.

The two arms are lifted to the left and right, and the palms are outward. At the same time, the right foot is lifted to the right and slowly pulled out. Seeing right hand.

Twin Peaks

The right leg is retracted and the knee is lifted. The left hand falls backwards and forwards. The right hand is turned upwards. The two hands simultaneously draw downward arcs and fall on both sides of the right knee. The palms are upward.

The right foot fell to the right and became a right lunge. At the same time, both hands drooped and slowly changed into fists. The arcs were drawn from both sides upwards and forwards to the front of the face in the shape of a clamp. The fists were tilted backwards. See right punch.

Left foot

The center of gravity gradually shifts to the left leg, the right toe is buckled, the upper body turns to the left, and two fists change palms, and the arc is divided horizontally from the top to the left. Hand palm forward, seeing the left hand.

The center of gravity moves to the right leg again, with the left foot near the inside of the right foot and the toes pointing. At the same time, both hands are drawn on the chest from the outer ring to the inner circle, left hand is out, and the palms are all backwards. The eye looks straight ahead.

The two arms are lifted side by side and the palms are outward. At the same time, the left foot is lifted to the left and slowly pulled out. Seeing the left hand.

Right hand ball independence

Left foot forward to the ground, the right toe outreach, knees and sat down as a servant step; while both hands slowly in the left leg hovering behind the right into a ball-shaped, with his right hand on the left hand down. The upper body then turns to the right rear and sees the right hand.

Hold the ball with both hands and run along the inside of the left leg to the front of the toe. At the same time, the upper body is turned to the front and the center of gravity is moved to the left foot and the knee is bent. The right leg is straightened, and the right foot is brought into an independent step. The two hands hold the ball on the right knee and the left hand. Above, the right hand is down. Separated by two hands, the right hand raised his head, palms up, his left hand down into a palm, eyes slightly upward.

Left hand ball independent

Take your right foot to the right and take a step. Move your center of gravity to your right leg, straighten your left leg, and turn your right palm to the right front. Lean your left palm to your right arm, and look at your right hand. Then the center of gravity moves to the left leg, knees and sat down as servant steps; at the same time, both hands squat down to the left knee and into the front of the left knee. The upper body then turns left and sees the left hand.

Hold the ball with both hands, run along the inside of the right leg to the front of the toes; at the same time, the upper body is turned to the front, the center of gravity moves to the right foot and the knee is bent, and the left leg is straightened. The left foot is brought into an independent step, and the two hands hold the ball on the left knee and the left hand. Below, the right hand is on.

Jade female shuttle

The body turned slightly to the left, left foot stepped forward half step, toe outreach, right heel off the ground into a semi-disc type, while both hands in the left chest into a ball shape, left hand on the right hand down. Then close your right foot to the inside of your left foot and point your toes. Seeing the left forearm.

Take the right foot to the right front and take a right lunge. At the same time, lift your right hand from the front and stop at the front of the right forehead. The palm of your hand is diagonally upwards. The left hand first moves to the left and then the body advances forward. It is the same height as the tip of the nose and the palm of your hand. before. Seeing the left hand.

The center of gravity of the body moves slightly back, and the right toe is slightly outward. Then the weight is moved to the right leg. The left foot is followed up and attached to the inner side of the right foot. At the same time, both hands are holding the ball in front of the right chest and the right hand is on. Left hand is down. Seeing the right forearm.

Take your left foot to the left front and take a lunge. The left hand lifts from the front and stops in front of your left forehead. The palm of your hand moves diagonally upwards. The right hand moves downwards first and then advances forward. It is the same height as the tip of the nose and the palm of your hand. Seeing right hand.

Sea needle

The right foot followed and stepped. The two toes were 25 centimeters apart. The knees were sitting on the hips and facing forward. At the same time, both hands crossed on the chest and crossed hands. The right hand was on the outside and the left hand was on the palms.

The two hands fall down to the outside of the shoulders and divide the arc. The palms turn upwards. Then the two hands cut the arc and cut them in front of the head. The left hand is on the top and the right hand is on the bottom. At the same time, the hips followed the position slightly and then sit and knees. The left foot extended half a step, and the toe point became a virtual step. The upper body leaned slightly forward and the eyes looked slightly below.

Flash arm

The hips rise, the left leg is lifted, the right hand is on, the left hand is holding the ball on the left knee, the homeopathic left hand is on the back and the right hand is on the wrist; at the same time, the left foot is slowly advanced into a lunge, the upper body is tilted forward, and the left hand is seen .

The center of gravity is shifted to the right foot, the left toes are buckled, and the upper body is turned 90 degrees to the right as a horse-riding step. At the same time, the two hands cross the head to form a cross. The left hand is in front, the right hand is in the back, and the palm is forward. Then, both hands are pulled apart and the left hand is stretched to the left front. The palm is set outwards. The right hand is stretched above the right shoulder. The palm is forward, the arms are bowed, and the knees are knee-jointed. Relax, look left hand.

Relocation

As the hips rise, the upper body moves to the right, while the left foot takes a step to the left and the front, and the knees are slightly bent, the right leg is straight, and the center of gravity moves to the left leg. With the right hand, the right-down turn of the spinner turns the box to the side of the left elbow, and the palm is down; the left fist is lifted up in front of the head, and the palm is diagonally upward. Seeing ahead.

Turn to the right, the right fist is rolled forward and forward through the chest. The boxing heart is up, the left hand is on the left side, and the right foot is taken back before taking the right foot.

The center of gravity moves to the right leg, and the left leg takes a step forward. From the left hand, the left hand advances and draws an arc through the left side. The palm moves forward and down. At the same time, the right fist receives the right waist and the boxing heart rises. Seeing the left hand.

The left leg forward bow becomes a left lunge, while the right fist is played forward. The boxing eye is upward and above the chest level. The left hand is attached to the inside of the right forearm. See right punch.

Closed

The left hand changes from palm to fist, inserts the right armpit, palms up, sticks out to the right side of the arm and pulls out the palm of the right hand and holds the palm of your hand. The elbow bends slightly and looks at both hands.

When the center of gravity moves backward, the upper body falls backward and the front leg becomes an oblique straight line. The front leg is straightened and the toes are lifted. At the same time, the forearm is bent and the tip of the forearm is raised. The fingertips are facing upwards, and the back volume is received in front of the chest and the palm is inward. Hands.

The two palms move toward each other with their wrists facing each other. Both hands move forward like palms to establish a palm and reach the same height as the eye. At the same time, the center of gravity moves forward into a left lunge, and the upper body leans forward and looks at both hands.

When the center of gravity moves backwards, the upper body falls, and the right knee sits on the hip, straightens the front leg and raises the toes. At the same time, the hands are crossed into cross hands, the left hand is included, the right hand is out, and it is attached to the chest and the eyes look slightly.

Cross hands

Turn to the right, the right hand with the rotation of the body to the right arc, with the left hand into a two-arm side lift, elbow drooping; while the right toe with the micro-twist outward, into a right lunge. Seeing right hand.

Draw arcs forward with both hands, receive chest cross, palms inwards, fingertips cross up into cross hands, right hand outside, left hand inside; è¹¬ left foot with parallel leg to open with right foot, shoulder width, knee flexion The upper body is turned to the front and the eyes are flat.

Revenue

The two hands slowly descend through the front of the abdomen and both sides of the abdomen arc and shoulder height with the palm forward into the side of the palm, the homeopathic legs stretched. The two hands move forward together, with their fingertips facing each other, such as holding a big ball. At the same time, they are lifted with two heels. The upper body leans forward slightly and looks at both hands.

Both hands slowly closed at the chest, two fingertips across, palms inwards, homeopathic two hands fall on the upper abdomen, two hands Yangpao up above his head, palms back, fingertips up, eyes looking at both hands.

The two elbows were outreaching, falling slowly, palms touching, fingertips pointing up and palms facing each other, eyes lying flat and silent.

Both hands slowly extended forward, releasing the palms, palms down, gently falling, closing on the side of the body, naturally sagging, palms facing backwards, eyes flat as the front.

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