The characteristics of all the way are: giving priority to softness, changing from looseness to softness, and combining rigidity with softness; Taking winding silk to exercise qi and blood is the main thing, supplemented by energy. Quality is only soft, and softness is the foundation of strength. Satisfying rigidity with softness can turn rigidity into nothing. At first, I tried to slow down. I try to figure out my qi and strength. I keep moving inside and outside my body, so that I can keep my balance anywhere without losing its potential and develop my skills of neutral balance. The winding force is the core of sticking, pulling and advancing. After winding in a circle, you can realize the technology of instant hit and hit from the place you depend on. The use of motivation does not affect hair in principle. The exercise of silk winding strength can gradually produce a seemingly soft but not soft, rigid but not stiff, extremely calm and flexible inner strength. Chen Xin once said: "Every move, whether light or heavy, is both rigid and flexible." It can be said that the characteristic of Chen-style Tai Ji Chuan is that it takes the silk-winding strength as the soul and the inner strength as the control, which is the basic condition for Tai Ji Chuan to have deterrent power when pushing hands. The first way is to hold hands with your body, your feet are handy, and the moving part (centrifugal force) is static and harmonious (centripetal force), constantly changing and constantly reconciling. The strategic principle of attack and defense is "one static braking, combining rigidity with softness, and the latecomers come to the top". The speed of practicing boxing is alternating between fast and slow, and it takes about 20 minutes to complete a set of boxing. The amount of exercise can be adjusted, and the shelves are divided into three types: high school and low school, which are adapted to the purposes of treating diseases, keeping fit and learning martial arts.

The second way (gun hammer) is characterized by: starting with softness, combining rigidity with softness, and giving priority to rigidity. Qi and energy are mainly exercised by winding silk, but there are many actions just done. Quality is to be strong, being strong is the way to restrain weakness, and even being strong can overcome rigidity, so being soft in the middle is the way to overcome rigidity. I just met someone, but it's not good. If it's soft, it's broken. When I see the gap plaque, it's the key on my back. Act quickly, take the lead. You can hit the machine without losing it when you encounter a gap quickly. This is called "the spirit of knowing the machine". The principle of attack and defense strategy is to lead quickly when the gap is opened, and the attack must be sure and destroyed. On the second road, there is a movement of "jumping, prancing and flashing", which is full of essence and vibration, so it is fast and fast. Generally, a set of boxing can be finished in about three minutes. Because of its fast speed and strong explosive force, it is not suitable for the elderly and patients to practice. In modern times, teaching methods have been improved, and for ordinary learners, they have just started from softness, rather than fine hair and vibration, and the speed is slightly slower and slower. So not only young people like practicing boxing, but also old people who like martial arts can adapt.

These two sets of boxing combine rigidity with softness, and apply both hardness and softness. From slow to fast, fast to slow, and both are fast and slow, so it can adapt to the urgent need to push hands. They all take winding strength as the core and internal strength as the unified strength, which is the same feature. But all the way is on the basis of full penetration, which embodies the characteristics of softness, slowness and stability. On the other hand, the second way (gun hammer) embodies the characteristics of softness, rigidity, quickness and brittleness on the basis of the first step. Jumping, prancing and flashing are more than the first way, and the speed is faster than the first way. Therefore, the rigidity, quickness and crispness of the second road can complement the softness, slowness and stability of the first road. Earlier, Chen Jiagou, a famous boxer in wen county, Henan Province, was good at both. Those who want to practice the second way must have the foundation of practicing the first way in Tai Ji Chuan for three years before they can learn. At present, I like to learn from Chen Taiji, especially teenagers, and prefer the second way. I think we can slow down the speed of the second road in the first two years, and then gradually speed up after the action is correct and the practice is soft. Remember to be soft and firm, and keep the characteristics of "soft and firm, firm and firm".

Principles and methods of exercise

The exercise principle of Taiji Chen Chuan is the close combination of mind training (centering meaning), mind training (abdominal reverse breathing, combination of gas sinking and abdomen turning) and body training (boxing potential of martial arts offensive and defensive movements). Even if the amount of exercise is reduced in order to adapt to the exercise of the old, the weak and the sick, the exercise principle of combining training with exercise should still be maintained to achieve the purpose of strengthening the body and improving the exercise effect.

1. Abdominal reverse breathing

Chen Tai Ji Chuan's boxing posture breathing adopts abdominal reverse breathing. When inhaling, the lower abdomen adducts, the diaphragm rises, the abdominal qi rises in the stomach, the stomach bulges naturally, the thorax expands naturally, and the vital capacity increases. When exhaling, the lower abdomen protrudes, the diaphragm descends, the gas in the stomach sinks into the abdomen, and the stomach and chest are naturally calm. Because the waist and kidney turn from left to right, the abdomen and abdomen become one. Boxing breathing refers to the action of closing, empty, hiding, closing and transforming as inhalation. The action of opening, holding, sending, releasing and patting is exhaling. Under the guidance of consciousness, this is the coordination of breathing, qi movement and action, which has the functions of enhancing internal organs and functions, enhancing combat capability and enhancing explosive power. It can be said that it is a kind of boxing with strong internal strength. Push your hand to guard again, and generally use three pronunciations when you exert yourself: hum, ha and cough. Hum is played with spiral strength, and the opponent is thrown in the air. Ha Yin hit the far front with spiral strength, aiming to shoot through the other wall. Cough with spiral strength fade, intention to knock each other into the clock. This vigorous test was completed with a short breath and a cry.

2. Practice of filament winding strength (arc spiral strength)

Winding force (arc spiral force) is the main feature of Tai Ji Chuan. It is gradually formed by strong emotions when the inner strength is entangled under the guidance of consciousness, and its quality is constantly improving. Most of them are in three elliptical transverse spiral turns (upper, middle and lower limbs), two oblique arc spiral turns (left hand and right foot, right hand and left foot) and one suction and one suction. The main methods of internal work operation are: storing internal qi in Tian Dan, purposefully activating qi, starting from the waist, rotating the waist, rotating the spine, and continuously injecting four tips (tips of hands and feet). In the behavior of rotating the arm, it is finger-shaped; Turn your legs and reach your toes. The circular arc spirals and twists, thus forming a series of infinitely extended complex spatial spiral motions. There are two kinds of arm winding strength: forward winding and reverse winding. Forward winding means that the hand rotates outward (the palm is turned inward and outward, along the clock direction), and the air penetrates the fingertips, first the thumb and then the little finger. Backward winding is hand pronation (palm from outside to inside, counterclockwise), focusing on fingertips, first little finger, then thumb. Forward winding, reverse winding, and "stretching" all the time. Hong, a famous Tai Ji Chuan artist, said: "Tai Chi is tense and spiral", which generally highlights the characteristics of Tai Ji Chuan's practice methods and skills. Leg winding (obliquely winding from inside to outside from top to bottom), knees rotating outside the crotch. Dantian tendon penetrates the thigh root from the waist gap upwards, passes through Huantiao point, and then winds obliquely downwards to the foot root (Dazhong point), and points out the five toes of the foot. The waist is reversely wound from the knee to the crotch, and the internal strength is obliquely wound from the five toes to the waist gap to the abdomen. Any attack action, whether it is forward winding or reverse winding, is movement, separation and centrifugal force. The power of Tian Chan is transmitted to the four tips, and the shoulder urges the elbow, and the elbow urges the hand; Push your knees across, push your knees to the ground, exhale, and exert yourself (center of gravity sinks, strength moves forward). It's called "Dantian is gone." All defensive actions, whether forward or backward, are static, harmonious and centripetal. The spirit returns to Tian Dan from four ends, with elbows on shoulder straps and hands on elbows; Knees crossed, knees touching feet, inhaling and storing energy (gas is gathered in the stomach and can go at any time). It's called "four strokes to return to the abdomen." Winding silk exercises can make the whole body "move" inside and outside, and at the same time complete the exercises of nerves, breathing, circulation, meridians, bones, muscles, digestion, defecation and other systems. One shop, one hair, one breath, one supervision, one belt and one punch, both internal and external, focusing on internal skills. From the point of view of sports medicine, this strong training method of winding silk is a good exercise method to prevent and treat diseases and prolong life.

The circular motion of Tai Ji Chuan's winding force consists of curve, arc and spiral motion. When drawing a circle, the spirit (inner strength) runs like spiral winding and stretching, which can be compared to the continuous rotation of the earth in the process of revolution. Therefore, it is divided into yin and yang, and yin and yang turn each other. If the circular motion does not spiral through, it is equivalent to the so-called moon revolving around the earth, with only revolution and no rotation. The mechanics of motion of circular spiral can make the force from the other side on a straight line become the tangent of our action arc. If the other party continues to exert its strength, its own strength will leave the focus and move on, affecting its own balance and stability, not mine. That is to say, in my case, the introduction (arc spiral), the other party failed (straight forward). At the same time, my arc spiral action has crossed the opponent's defense line and got stuck with propulsion or strength. In other words, I'm fighting for "seeking truth from mistakes" and "saving before learning". I am everywhere in the spiral, changing the direction and angle of the power point, in order to "not lose the top", in order not to make double diseases, in order to acquire the skill of "failing to enter". The refinement of fiber winding strength is directly proportional to the improvement of internal strength and quality. The more internal skills you have, the lighter you can show, the more you can strengthen the role of "flickering", and even achieve the skill of "people don't know me, I know people alone". Only when pushing hands can the other person feel uncomfortable, passive and out of balance.

shake

The foundation of shaking strength is the strength of winding silk and waist and hip. Trembling is a sudden explosive force. Its characteristics are: fast, fast, full of gas, strong, strong, short and far-reaching. After practicing pushing hands for a long time, I have a deeper understanding of the strength of winding silk and waist crotch, and the skill of "sticking without losing the top, attracting without receiving" will become more and more familiar. Shaking strength should not only practice pushing hands, but also take out a few sheets from gloves to practice repeatedly. In pushing hands, you can "feed" the other person first, that is, a person passively listens to the other person's test and tells him its shortcomings. This practice of "feeding" each other is effective and makes rapid progress. Tai Ji Chuan's shaking exercises need both internal and external training, and can only be practiced after increasing the body's resistance. He can also be hit by energy first and then shake his hair. When practicing boxing and pushing hands, it is mainly to practice ren meridian and du meridian. Collapse, the weather sinks, and the strength moves forward, mainly by receiving pulses. The inner strength is abundant and the momentum is moving, all of which are trained from this. The deeper the work, the better the technology. Internal and external training can not only increase the body's resistance, but also strengthen the explosive force of attack.

When Sanda exerts its strength, its technical characteristics are: combining rigidity with softness, using adhesion; Surprise, shaking application. Manipulations include: touching, pecking, splitting, grasping, tendon detachment, deboning, acupuncturing, parturition, pulse pressing and pulse cutting. The power of luck is: the stick shakes, and the offender makes a servant. The methods of falling are: hand with foot, hand with foot, immediately moving inward, inserting crotch pin, twisting waist and changing face, splitting horizontally and straight, and responding to falling with both hands. The methods are: persistence, taking advantage of the situation, moderate change, and changing with people's actions.

Other functions and applications

1. Relationship between hammer strength and push rod

Chen Tai Ji Chuan's pusher is a combination of taking, dropping, throwing and hitting, pushing the hand up and pushing the foot down. Although he emphasized the "knowledge" of "stick", the skills of taking, dropping, throwing and hitting were gradually improved, but he paid more attention to fast and explosive driving, which made the skills of taking, dropping, throwing and hitting more dexterous with its powerful driving force. Therefore, the power of the gun hammer is not only to enhance physical fitness, but also to improve the skills of pushing hands.

Practicing Tai Ji Chuan can only be a kind of physical exercise without pushing hands, and you can't really appreciate the subtlety of Tai Ji Chuan. However, if you don't pay attention to hard training, it is easy to stay in the stage of whether you will attack or not. Therefore, it is very important to practice the gun hammer to improve the pushing skill.

2. The effects of shaking feet and exhaling during strenuous exercise on physical fitness and technical attack.

Chen Tai Ji Chuan has shaking feet and violent movements, all of which are in coordination with abdominal reverse breathing. When shaking your feet, exhale and make sounds to enhance your physique and improve your offensive and defensive ability. For people who exercise, as long as they practice often, they can get good exercise effect and play a role.

Characteristics of Chen-style Tai Ji Chuan instruments

Instruments handed down by Chen Taiji, such as knives, guns, swords, sticks, tips, etc. , there are different requirements, but they all have a common feature, which is the combination of Tai Ji Chuan's big method. For example, Tai Chi sword, continuous, flexible and steady footwork. The posture of winding and circling with an air-transport sword. Sword is full of energy. It is hard and soft, fast and slow when practicing. When practicing double swords, it's running water and dragons going into the sea. When walking, it flies like a butterfly; When squatting, he looks like a crouching tiger, turns around and cuts his sword, like a strange python turning over, and the black bear turns around with infinite strength. The trajectory is characterized by jumping, bouncing, sticking and winding, but it has the trend of cutting Huashan with a single knife, urging the knife to move, guiding the knife to turn and cutting the slag, which is magnificent. Double knives require posture coordination. Knife and footwork are closely coordinated, so it is a combination of rigidity and softness. It is dominated by single knife and double knives. Knife is like running water, footwork is like flying, and the head is wrapped around the brain, fast and powerful.

Big shot, eight shot, thirteen shot. The pole support is practiced by sticking, winding, twisting, blocking, sliding, shaking and sliding, combined with Tai Ji Chuan's posture, footwork and internal strength, thus enhancing his skills.

The practice of tipping is also well known, so fewer people practice it. The sharp method is used, such as pulling, blocking, winding, winding, crossing, blocking, supporting and hitting. During the drill, the dragon went out to sea, like a tiger going down the mountain.

Chen Tai Chi Gun, also known as "Pear Flower Gun and White Ape Stick", is a long weapon in Chen Tai Ji Chuan's equipment routine, which combines the characteristics of gun stick. In practical application, it has the effect of tying the line with a gun and hitting a large area with a stick. In practice, it is tied, blocked, erected, collapsed, swept, clicked, picked, split, pulled, framed, twisted, entangled and stabbed. With a variety of dance flowers, the rhythm is bright and smooth. Move like thunder, potential like Youlong, both "the king of a hundred soldiers" and "the top of a hundred soldiers".

Chen style spring and autumn broadsword, also known as "broadsword", also known as "Qinglong crescent moon blade". It is one of the long weapons in Chen-style Tai Ji Chuan's instrument routine, and it is also one of the weapons that Chen, the master of Chen-style Tai Ji Chuan, is good at. The name of Chen Chunqiu's broadsword routine consists of thirty poems, which is different from other routines. In practice, it includes chopping, chopping, lifting, hanging, chopping, wiping, cutting, blocking, picking, stabbing, pushing, dragging, erecting and so on. And all kinds of dancing flowers. The broadsword is the "handsome in hundreds of battles". You must have a solid boxing foundation and profound internal strength, and practice the basic skills of waist, legs and arms to use broadsword freely.