How to learn Tai Chi well? Especially for beginners, where should I start?

I personally think that the most important and critical point for beginners who have no foundation is that there must be a master to teach you Tai Chi, so that you can avoid many detours and achieve twice the result with half the effort. role. If you learn by yourself, not to mention whether you can learn it, at least you will not be able to achieve the correctness and standard in the movements, which will lead you astray; on the other hand, the core of Tai Chi is about understanding. Without the guidance of a teacher, you will not be able to do it by yourself. You can never practice it.

Warm-up exercises (activities) before practicing boxing; then practice the basic skills of Tai Chi; then practice boxing (boxing frame), with correct and standardized movements. Hold the chest and pull up the back, loosen the waist, distinguish the actual and the empty, sink the shoulders and elbows, use the intention without exerting force, follow the up and down, match the inside and outside, connect continuously, and seek stillness during movement) to practice boxing (boxing frame) under the guidance; ensure that it takes more than 4 hours a day. , practice boxing dozens of times.

At the same time, we must also pay attention to the following aspects:

① Calm your mind and breathe naturally. That is, practicing boxing requires quiet and concentrated thoughts, directing the movements with concentration, breathing steadily, deeply, evenly and naturally. Barely holding your breath;

② Zhongzheng is comfortable, soft and slow, that is, the body remains relaxed and natural, impartial, and the movements are like flowing clouds and flowing water, soft and slow;

③ The movements are arc-shaped and round The movement should be complete, that is, the movements should be in the form of an arc and spiral, and the transition should be round and flexible without stagnation. At the same time, the waist should be used as the axis, following up and down, and the whole body should form a whole;

④The movements should be coherent and coordinated, and the virtual and real should be clear. Continuous, smooth connection, clear virtual and solid everywhere, and the center of gravity remains stable;

⑤ Be light and calm, hard and soft, that is, every movement must be light and calm, neither floating nor stiff, soft on the outside and strong on the inside. Be complete, flexible, and do not use clumsy force.

Tai Chi’s requirements for the postures of various parts of the human body are as follows: Head - maintain the "virtual collar strength", have the intention to hang upward, and do not tilt or sway. The eyes should naturally look straight, the mouth should be lightly closed, and the tongue should be slightly closed. Against the roof of the mouth; Neck - naturally upright, flexible to rotate, not tense; Shoulders - flat and loose, not lifted up, buckled forward or stretched back; Elbows - naturally bent and sinking, preventing stiffness or upward movement; Wrists - down Shen "collapses the wrists", concentrates the strength, and does not become loose; chest - relax and hold it slightly, do not push outwards or deliberately shrink in; back - stretch and stretch, which is called "pulling the back", do not hunch; waist - relax downwards It is heavy, flexible in rotation, and cannot be arched forward or pushed back; the spine is centered and upright, keeping the body upright and natural; the hips are slightly pulled inward, and must not protrude outwards, which is called "sliding buttocks" or "tightening the buttocks"; crotch ——Tighten upright and contract, focus on the lower limbs with all your strength, do not twist or push forward; Legs——Stable and solid, bend well, rotate lightly, move smoothly, the knees are loose and natural, and the soles of the feet can distinguish the empty and the real.

Tai Chi requires relaxation and naturalness, which allows part of the cerebral cortex to enter a protective inhibitory state and rest. At the same time, boxing can activate emotions and regulate the brain. The more skillful you are in boxing, the more you need to "put your mind first, then your body" and concentrate on guiding the movements. Such long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Chi requires "qi sinking into the Dantian" and deliberately using abdominal breathing to increase the depth of breathing, which is beneficial to improving respiratory function and blood circulation. Through easy and gentle exercise, the meridians of the elderly and frail people can be relaxed, the metabolism can be strong, and the physical fitness and functions can be enhanced. Tai Chi is unique and has distinctive features 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 objectivity, live according to others, and stagnate according to oneself. For this reason, Tai Chi pays special attention to "listening to Jin", which means to accurately feel and judge the opponent's incoming force in order to respond. Before the other party activates, you should not rush forward. You can use moves to induce the other party and test their strength. The term is called "drawing hands". Once the opponent makes a move, you must quickly get in front, "before the opponent moves, you move first", "the last move 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.

Practicing Tai Chi can keep both the body and mind healthy, strengthen the outside and consolidate the inside, help dredge the meridians, and eliminate depression in the heart. It is an effective means to strengthen the muscles and bones externally and regulate the essence, energy and spirit internally.