Introduction to the types of Tai Chi
As one of our national martial arts, Tai Chi has long formed a cultural thing with a profound foundation. It is also the most popular among the public and has the largest number of students. a fitness program. So do you know what types of Tai Chi there are? Below I have compiled an introduction to the types of Tai Chi for you, I hope it can help you! Introduction to types of Tai Chi 1
1. Chen Style Tai Chi:
It was mainly taught by Chen Changxing in Chenjiagou, Henan Province, the hometown of martial arts, among which Chen Fake is the most famous. It is characterized by the balance of hardness and softness, the balance of speed and slowness, and can be divided into new frame, old frame, large frame and small frame.
2. Yang Style Tai Chi:
Yang Luchan learned boxing from Yang Changxing, and later went to Beijing to teach boxing, and passed it on to his son Yang Jianhou, who passed it on to Yang Chengfu, and later It was widely promoted by Yang Chengfu. It is characterized by gentleness, gentleness, and grace.
3. Wu Style Tai Chi:
Wu Yunang first learned from Yang Luchan, first from Chen Qingping in Zhaobao, Henan, and was taught by his brother Wu Qingcheng from Wang Zongyue in Wuyang Yandian, Henan "Tai Chi Pu" was developed by Wu Yunang through in-depth research and improvement. It is characterized by flexible movements and light footwork.
4. Sun’s Tai Chi:
Sun Lutang’s boxing was obtained from Hao Weizhen and improved upon. Its characteristics are that it opens and closes, is small and compact, and can liven up the body and soul.
5. Wu Style Tai Chi:
Wu Jianquan learned from his father Wu Quanyou (a disciple of Yang Luchan) and later formed his own system. It is characterized by softness, compactness and moderate size.
In addition, Tai Chi can be divided into the following three types according to the size of the postures:
1. Large postures:
Chen’s, Yang’s, and Eight The 18th, 24th and 42nd postures usually use the large frame. The characteristics of the big frame style are that the boxing style is stretched and generous, and is both light and steady.
2. Middle frame:
Represented by Wu Style Tai Chi, its frame is moderate in size and good at softening.
3. Small frame:
Represented by Sun style Tai Chi, the frame is small and compact, and the body is agile and agile.
Characteristics of Tai Chi
There are many schools of Tai Chi, which can be summarized as follows:
1. Stretching and generous, combining hardness and softness
< p> Tai Chi fully embodies the word "slow", slowness produces softness, softness is strong, and hardness and softness are balanced. Because of this characteristic of Tai Chi, people of different ages, genders, and physiques can engage in exercise. It is especially a good physical therapy method for those who are frail and suffer from certain chronic diseases.2. Consistent, even, flexible and natural
When the whole set of Tai Chi is practiced, the speed is even, coherent, like flowing water, continuous, and requires upper limb movements to be arc-shaped. , avoid going straight forward and keep the natural bending state of each joint. Practice has proved that exercising through circular activities is conducive to flexible and natural movements, and also reflects the characteristics of softness.
3. Practice both internal and external, with complete coordination
Tai Chi emphasizes the integration of internal (mind, breathing) and external (trunk, limb movements), and uses consciousness to guide movements, that is, moving with intention. Follow the instructions as your hands are strong, coordinate and cooperate with all parts of the body, and at the same time, follow the speed and range of movements without any reluctance, and follow the requirements of rising and falling, inhaling and exhaling, so that breathing and movements naturally cooperate. , so that the whole body is coordinated and complete, and all parts of the body develop evenly. Introduction to types of Tai Chi 2
Overall characteristics of Tai Chi
Tai Chi is unique and distinctive in martial arts. It requires calmness to stop, softness to overcome hardness, avoidance of reality and use of strength to exert force, and advocates that everything should be based on the objective, live according to others, and stagnate according to oneself. "The enemy has not moved before you move first", "the last attack comes first", introduce the opponent to make him lose weight, or disperse the opponent's strength, take advantage of the weakness, and fight back with all his strength. This martial art principle of Tai Chi is reflected in push hands training and routine movement essentials. It can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in offensive and defensive combat training.
Tai Chi martial arts all follow the principle of yin and yang, with "induction, transformation and combination of hair" as the main martial arts process.
When performing a skill, Ting Jin senses the size and direction of the opponent's force, "follows the trend and changes its path", diverts the future force, and then uses the force to exert force.
The eight types of force in Tai Chi: push (used to dissolve or combine force to send people away), stroke (used to use force to attract people backwards), squeeze (external force to the lower body), press (to apply force to the lower body) The external pressing force of the upper plate, or a reverse joint holding method), Cai (using the force of the opponent to combine with the opponent's force, or a holding method), Lu (using the side pressing force to destroy the opponent's balance), elbow (hitting the person with the tip of the elbow) ), lean (hit someone hard with your shoulders front and back). Tai Chi is a kind of fighting technique. Its characteristics: "use softness to overcome hardness, use stillness to wait for movement, use roundness to straighten, use small to defeat big, use weak to defeat strong".
Comprehensiveness
Tai Chi is a comprehensive systematic project and a comprehensive discipline with the characteristics of Han traditional culture. It involves people and society, people and nature, and Issues related to the human body itself include classical literature, physics, health science, medicine, martial arts, physiology, psychology, sports biomechanics, etc., reflecting the cosmology, life outlook, moral outlook, life outlook, and competitive outlook of Eastern literature.
Adaptability
Tai Chi movements are gentle, the speed is slow, the boxing styles are not difficult to learn, and the high or low stance and amount of exercise can be adjusted according to the individual's physique. The difference is that it can adapt to the needs of different ages and physiques, and is not just for the elderly and weak. Whether it is theoretical research or personal practice, whether it is improving skills and kung fu, or prolonging life and maintaining health, whether individuals are seeking to improve themselves in life, they can participate in Tai Chi and obtain their respective needs.
Safety
Tai Chi is a loose, smooth, flexible, and effortless movement that can not only eliminate the practitioner’s original clumsy strength and stiffness, but also avoid Damage to muscles, joints, ligaments and other organs. It can not only change people's exertion habits and instincts, but also avoid the possibility of chest tightness, tension, and obstruction of Qi and blood caused by improper exertion and improper breathing.
Precautions for practicing Tai Chi in summer
1. For middle-aged and elderly friends and those with weak illnesses, each practice should not exceed twenty minutes. When practicing, you should proceed step by step according to your personal physique. When starting to practice, you can practice in sections first, and gradually complete the complete set of boxing. When you feel unwell, you should pause as appropriate.
2. Avoid practicing in air-conditioned closed environments. It is not suitable to perform fitness exercises in courtyards filled with soot and dirty air.
3. The training venue should be in a cool and ventilated place. . At the same time, pay attention to avoid wind outlets to prevent wind evil. Do not practice under the scorching sun or in stuffy places with no ventilation to avoid heat stroke. You should choose parks, squares, woods, gardens and other places where the environment is quiet and beautiful, and the air is fresh and open-minded.
4. Do not eat raw, cold or unclean food to avoid contracting dysentery, diarrhea, etc.
5. When practicing indoors with the fan turned on, be careful that the fan is farther away. The fan should shake its head and rotate, and cannot blow directly at the practitioner.
6. It is better to arrange training time in the morning and evening when it is cooler.
7. When the temperature is high in summer, the time for preparing activities can be shorter, the content can be less, and the focus should be stronger. More actions can be taken to increase attention, arouse excitement, and have special skills. Practicing without preparatory activities will lead to uncoordinated movements and even injuries because the body has not obtained a certain level of excitement.
8. The training content is mainly based on comprehensive technical training, taking into account breakthrough training in key movements and missing links. You should pay attention to flexibly adjust the amount of exercise according to the temperature. When training when the temperature is too high, the amount of exercise should be smaller, endurance and strength training should be reduced, and flexibility training can be increased.
9. When you are thirsty, do not drink a lot of water. It is best to drink warm water and add salt appropriately. Generally, do not drink water during exercise. If you sweat too much, you can add a small amount. If you just feel thirsty, you can relieve it by rubbing your throat with some water in your mouth. Just after exercise, it is best not to drink water immediately. After a short rest, drink small amounts frequently. Drinking some light salt water will help maintain the body's water-salt balance. Drinking some sugar water and fruit juice will help replenish consumed energy as quickly as possible and promote body recovery.
10. After exercising, do not approach the fan immediately and do not let the fan blow directly on your body. Do not take a cold shower immediately after training.
11. There are many fabrics to choose from for summer Tai Chi suits, and cotton and silk are good choices. But from a practical and ornamental point of view, silk material may be better.
Compared with cotton fabrics, silk fabrics make garments that are elegant and have a good drape. Sweating after exercise will affect the breathability of cotton Tai Chi suits, and they are not soft enough when worn on the body, making people feel uncomfortable. In addition, silk Tai Chi suits are easier to take care of and clean, and do not need to be ironed after they become wrinkled.
Basic steps for practicing Tai Chi
1. Sit quietly
The upper body is required to stand still, and the lower body is required to sit on a chair with the same height as the calf, with the buttocks only Three inches apart, the feet should be shoulder-width apart and flat on the ground. You should practice every day and have introverted thinking, benign thinking and three-dimensional thinking (image thinking), so that you can feel comfortable after sitting down. The formula is: one ball is filled with two poles (Baihui and Weulu) and stretched.
2. Shaking the Sea
The tail is fixed, the upper body is upright and swaying steadily, the internal organs are relaxed, and you should not practice if you are hungry or full.
3. Zhanzhuang (Standing still)
Face yin and back yang, similar to standing at attention posture, with heels together and toes apart (a punch distance from the high bone of the big toe) width), the soles of the feet are evenly grounded around the soles of the feet, and the center of gravity is at the midpoint of the line connecting the two soles of the feet. Bend your knees slightly toward the base of your big toe. The tail is hanging down toward the heel. Tuck your hips and buttocks, loosen your waist and straighten your spine, and hold your neck upright (to loosen the spine joints). Relax your shoulders, lower your elbows, and relax your chest. The arms droop naturally, the little finger is facing the seam of the trousers, the finger base is loose, the palm is open, and the two middle finger tips are facing each other through the center of gravity. The head is straight, the nose is facing the navel, the double eyelids are relaxed, the facial muscles are all relaxed, the teeth are slightly open, the tip of the tongue is lightly touching the roof of the mouth and the base of the tongue is relaxed. Qi settles in the lower abdomen and breathes naturally. Generally, you should stand for 15-30 minutes, and you can extend it if you feel comfortable. Jisheng calls this "the line of basic health." You need to practice every day, and you need to practice for 1-3 months, until you have a kind of internal stretching strength, that is, internal strength, before you can practice boxing. The formula is: stretch the cone all over the world.
4. Walking steps (cat steps or mud steps)
The formula is: the three-legged tripod stands with a heavy base. Practice every day.
5. Learn the six major stances
Big strokes. Hold the bird's tail. Hold your knees and hold your step. Chase the monkey away. Yun split his hand. Parting the wild horse's mane
6. Learn the nine-posture Tai Chi
First learn the upper body movements in certain steps. Then learn the movements of the lower limbs (the upper limbs do not move). Finally synthesized.
Benefits of practicing Tai Chi on the body
1. It is good for the absorption of minerals in the human body
According to relevant data, Tai Chi has good effects on lipids and proteins. It metabolizes calcium and phosphorus well in minerals and inorganic salts. It is reported that after the elderly exercise for 5 to 30 minutes, the cholesterol content in the blood will decrease, and the protein content in the blood will increase. In this way, the symptoms of arteriosclerosis will also be greatly alleviated.
2. Good for the brain
When practicing Tai Chi, you first need to concentrate and not have distracting thoughts. In this way, under the control of consciousness, people's thoughts are always focused on movements, eliminating the interference of other thoughts in the brain, and focusing on directing the changes in the functions of various organ systems and coordinated movements throughout the body, so that the ability of the nervous system to be controlled by one's own thoughts is improved. . Secondly, the practice movements need to be "complete and integrated", from the eyes to the upper limbs, trunk, and lower limbs, the upper and lower parts are not scattered, and they are coherent and continuous. At the same time, because some movements are relatively complex and require good control and balance, they require the brain to be completed under intense activity. This also plays an indirect training role for the central nervous system, thereby achieving the purpose of strengthening the regulation of the brain.
3. Good for bones
The spiral arc movements of Tai Chi enable all muscle groups and muscle fibers in the body to participate in activities. After repeated twisting and twisting, the Muscles can be stretched to lengths that cannot be achieved by ordinary exercise. They twist and relax like this for many years, making the muscles well-proportioned, plump, flexible and elastic, and increasing their ability to contract. Due to the pulling effect of muscle contraction on the bones and the strengthening of metabolism, the blood supply to the bones is improved, resulting in good changes in the shape, structure and performance of the bones, and the bones become stronger, which improves the fracture resistance of the bones. It has excellent bending resistance, compression resistance and torsion resistance, and is not prone to deformation and deformation.
In short, when introducing a person without success and using force to hit someone, the whole body must be completely unified. When you move, you will move, when you are still, you will be still. Only when the force is broken and the intention is continuous, can it be triggered. The traction is on the top, the transportation is on the chest, the storage is on the legs, the control is on the waist, and then it is released. One must have five bows in order to be able to accumulate energy like a bow and release energy like an arrow. Strength is accumulated by bending, and the strength of the whole body lies in the whole body. To exert strength, you must focus on one area, identify the right point, and be targeted.
The energy originates from the heels, from the feet to the legs, and from the waist to the fingers. It must be a complete movement without any interruption.
How to practice Tai Chi to relax the whole body
1. Think calmly. Only when the mind is calm can the body be relaxed, and only when the body is relaxed can the mind be calm. The two are rooted in each other, interact with each other, and complement each other, which is a dialectical relationship. If you talk while practicing boxing, not only will the movements be disordered and the internal energy will be dispersed ("one breath of internal training"), but it will also be difficult for the body to relax, which will not achieve the purpose of health preservation and is not conducive to martial arts. Therefore, you must make all preparations before practicing boxing. Starting from the preparatory posture, you must abandon all distracting thoughts, forget about things and myself, concentrate all your thoughts on the routine you are practicing, be calm, collected, concentrate, and practice quietly.
2. Use consciousness to guide actions. This is the operating principle of Tai Chi. The theory of boxing says: "The ruler of mind and spirit is the minister of flesh and blood", "Intentions do not use force". Meaning is the unifying principle of the whole body. The predecessors said: "There is no intention, only form, which is gymnastics." Therefore, all movements in Xingquan should be controlled by the mind, leading with the mind, moving Qi with the mind, and moving the body with Qi. In this way, the muscles, bones, and skin of the whole body , muscles, tendons, and ligaments can be completely relaxed and stretched.
3. We must comply with yin and yang, follow the laws of nature, and keep yin and yang in harmony. All actions should be "natural and automatic" of one's own instincts, rather than intentional contrivances. The combination of movement and stillness, the combination of virtual and real, the mutual use of curves and straights, the mutual fertilization of hair, the complementarity of hardness and softness. Every action should be carried out within a regular framework, neither falling short of its limits nor exceeding its boundaries. You must have a good sense of propriety, stop in moderation, and do not do as you please or in reverse order. Make sure your movements are normal, natural, relaxed, happy, mellow and harmonious.
4. Be nimble and nimble in your movements. "Listen to the smallest detail, and move to the smallest detail." Rise and fall gently, rise and fall slowly, rise and fall slowly. Really make your steps move like a cat and move like a thread. The body cannot be "hard". The foot does not make a "thumping" sound.
5. “Seek power while slowing down”. This is an important difference between Tai Chi and other types of boxing. During the drill, you must conduct it at a slow speed, without being impatient or impatient. There is no pursuit of speed or violence. Not only should you not win with "speed", but you should also "use slowness to control fastness." Only in this way can you easily relax physically and mentally. There is no nervous mind and emotion; only then can the limbs move forward continuously like willows in the spring breeze without using stiffness, clumsiness and stubbornness.
6. Exercise in moderation, be scientific, reasonable, safe and effective, and do not exercise with weight. If you exercise too much, not only will your body not feel relaxed, but it will easily cause undue damage. It is necessary to adapt measures to individual conditions, act according to one's ability, and control the amount of exercise. Beginners should proceed from simple to complex, from easy to difficult, step by step, and should not be greedy for more or seek quick success. The elderly and those with poor health should not insist on difficult movements and do not compare with young people. Only in this way can it benefit the body and mind and prolong life. ;