Tai Chi Chinese Medicine Fitness Series (2)

According to the historical analysis currently available, Tai Chi was created by Chen Wangting, Wen County, Henan Province in the late Ming and early Qing dynasties. Its boxing technique was deeply influenced by Qi Jiguang, a famous anti-Japanese general in the Ming Dynasty. Qi's "Thirty-Two Strategy of the Boxing Classic" was compiled based on the famous boxing techniques of the sixteen famous Ming dynasties. It can be seen that Tai Chi absorbed folk boxing techniques and was created by Qi Jiguang. Chen Wangting introduced the original and created the new. Later, it was adapted and derived various Tai Chi such as Yang, Sun, Wu, Wu. In 1956, the State Sports Commission compiled and compiled the simplified Tai Chi (24 Styles) based on Yang's Tai Chi. The movements ranged from simple to traditional, from easy to difficult, and gradually progressed, making it easier to popularize and master. A brief introduction to the following:

　　(1) Starting momentum.

　　Stand upright, with naturally drooping arms, and looking straight ahead with both eyes, looking straight ahead. , concentrate and breathe evenly; take a step to the left foot to the left, forming an open step, as wide as shoulders; slowly lift the arms forward and level with the shoulders, and the palms are facing down; flex the legs slightly, squat down, and press down gently.

　　(2) The left and right wild horses are divided into manes.

　　The upper body slightly turns to the right, and the center of gravity of the body is moved to the right leg, and at the same time, the right arm is placed in front of the chest, and the palms are facing down, and the left hand is drawn to the right lower through the body and placed under the right hand, the palms are facing up, and the palms of the hands are facing up, and the palms of the hands are facing up, and the left foot is then held in the inner side of the right foot, and the toes are touched; look at the right hand; turn slightly to the left and the left foot steps forward to the front left, push the right heel back, and the right leg is naturally stretched out to form a left bow step; at the same time, the upper body continues to turn left, and the left and right hands slowly separate from the upper and lower left as the body turns, the left and right hands are horizontal to the eye, and the elbow is slightly bent, and the right hand falls next to the right hip, and the elbow is slightly bent, and the right hand falls next to the right hip, and the elbow is Also bend slightly, with the palm facing down, fingertips forward, and look at the left hand. The upper body slowly sits back, move the center of gravity to the right leg, raise the left toe, slightly outward, and at the same time, the upper body slightly turns to the left, and look at the left hand; the upper body continues to turn left, move the center of gravity to the left leg, draw the arc to the left leg with both hands, draw the arc to the upper left, place the left hand, and the two hands are opposite to the ball, and the right foot then receives the inner side of the left foot, point the toe to the ground, and look at the left hand; continue to turn right, the movement is the same as the upper, but the direction is opposite.

　　(3) Baihe shines his wings.

　　The body turns slightly to the left, turn the palm down, and draw the arc to the lower left to the lower left hand, and the palms of the hands are opposite to the ball; the right foot moves half a step forward, sits back, move the center of gravity to the right leg, and the left foot becomes a weak step, and the toes to the ground; at the same time, the body turns slightly to the right, and the hands are to the upper right and left Spread the lower part, lift the right hand up to the right front of the head, with the palm facing the face; the left hand falls to the left hip, with the palm facing down, and look straight ahead.

　　(4) Left and right knee-walking steps.

　　① The right hand falls from the front of the body, draws an arc from the lower back to the upper side of the right shoulder, slightly bends the arm, the same height as the ear, and the palm facing up; the left hand rises from left to the upper side, draws an arc from the right leg from the lower side to the right chest, and the palm facing down; at the same time, the upper body slightly turns to the left and then turn right, look at the right hand.

　　② The upper body turns left, take a left foot forward into a left bow step, and at the same time, bends back from the ear side to the front of the nose, and is straight to the tip of the nose; the left hand is hugged from the front of the left knee to the left hip; the right finger is looking at the right finger.

　　③ Sit slowly back, move the center of gravity to the right leg, and raises the left toe slightly outward; then the left leg slowly arches forward, and the body left Turn, move the center of gravity to the left leg, move the right foot to the left leg, and click the toes to the ground; at the same time, turn the left hand outward and raise the palm from left back to upward, palm upward, right hand draws an arc to the left shoulder with the rotation body upward and lower, palm downward, look at the left hand.

　　④ is the same as ②, but opposite to left and right.

　　⑤ is the same as ③, but opposite to left.

　　③ is the same as ②.

　　（5）Wave the pipa by hand.

　　The center of gravity of the body to the left leg, and follow the right foot forward and half a step forward; sit back and sit back, move the center of gravity to the right leg, turn the upper body slightly to the right, turn the left palm from bottom to left, and draw an arc from side to side, and the palm is slanted forward and downward, and the height is flat with the nose; retract the right hand and place it on the inner side of the elbow of the left arm, and the palm is slanted forward and downward. The left foot is slightly lifted and moved forward slightly, becoming a left empty step, the heel is on the ground, the toes are raised, and look at the left Hand.

　　(6) Roll the arms around left and right.

　　　① The right hand turns the palm (palm of the palm is upward) and raises the palm from bottom to back and upper through the abdomen, and the arms are slightly bent; the left hand turns the palm upward, the left toe falls to the ground, and the eyes turn to the right, first look at the right, then turn to look at the left hand.

　　② The right arm is bent and elbow is pulled forward from the ear side, and the palm of the hand is moved forward; the left hand is recovered through the outer side of the left rib, and the palm of the hand is raised upward, and the right hand then turns toward the palm upward; at the same time, the left leg is gently lifted and takes a step backward, and the toes are touched first, then slowly firm up, and the center of gravity is moved to the left leg, forming a right empty step; the eyes are turned to the left with the body, and then turn to the right hand.

　　③ Same as ②, but the left and right are opposite.

　　④ Same as ②.

　　⑤ Same as ②, but the left and right are opposite.

　　（）　（）　）　）　（）　）　（）　）　（）　） Envelop the Bird Tail.

　　The body turns right, and the left hand draws an arc to the right lower right and the palms facing upward through the abdomen; turn the palms downward with the right arm slightly bent, and the palms of both hands are opposite to each other. At the same time, the right toe is slightly outward, and the left foot is retracted to the inside of the right foot, and the toes are pointed at the ground. The eyes take into consideration the right hand.

　　The body turns left, the left foot steps forward to the left front, and the right heel is pushed back into a left bow step. At the same time, the left elbow is slightly bent, and the outer side of the left forearm and the back of the hand is arc-shaped (hand-friendly), the left palm is horizontal to the shoulder, and the palm is facing back; the right hand falls to the right hip, and the palm is facing down. The eyes take into consideration the left hand.

　　The body turns slightly to the left, and the left hand extends as before, and the palm is facing down; the right hand turns upward, and the right hand moves upward, and the front of the abdomen to the left upper left and forward to the bottom of the left wrist, and then strokes downward. The body turns slightly to the right with the waist as the axis, and the center of gravity moves to the right leg, and the two hands strokes downward. Arrow the front of the abdomen to the right and back until the palm of the right hand is upward and the shoulder, the palm of the left hand is facing back, and the left arm is bent in front of the chest. The eyes take into consideration the right hand.

　　The body turns slightly to the left, retracts when the right arm is bent, and the right hand is placed in the inner side of the left wrist, and both hands are squeezed forward at the same time, the left palm is facing back, and the right palm is facing forward. The center of gravity is moved to the left leg, and the right heel is pressed back into a left bow step. The eyes take into consideration the hands.

　　The left hand turns the palm down, the right hand extends to the right forward and to the left hand, and the palm is facing down, and the hands are separated from the shoulder width to the left. Sit back on the body, move the center of gravity to the right leg, and raise the left toe. Retract to the chest when the arms bent, the palm of the hands are facing forward and lower, and then press forward and upward, the wrist is raised to the shoulder. At the same time, the left leg is bowed to the left toe to form a left bow step. The eyes look straight ahead.

　　(8) Right Cité.

　　Sitting back and turning to the right, moving the center of gravity to the right leg, and buckle the left toe; first draw the right hand to the right and then draw the arc to the left lower to the front of the left abdomen, and the palms are facing upward; bend the left arm flatly in front of the chest, and the palms are facing down, and the hands are facing in a ball-shaped shape. At the same time, the center of gravity is moved to the left leg, and the right foot is retracted to the inside of the left foot, and the toes are pointed at the ground. The eyes take into consideration the left hand. The movements are the same as the left Cité, but the left and right sides are opposite.

　　(9) Single whip.

　　Sitting back of the upper body, moving the center of gravity to the left leg, and buckle the right toe; at the same time, the body turns left, and both hands are facing forward Arc left, raise the left arm to the left side of the body, palm to the left, right hand to the front of the left side, palm to the back and upper side, look at the left hand.

　　The center of gravity of the body moves to the right leg, turn the upper body right, move the left foot to the right foot, and point the toes to the ground; the right hand draws the arc to the upper right along with the body, and when it reaches the right side, the arm is level with the shoulder; the left hand draws the arc from the bottom to the upper right, and the line of sight moves with the right hand.

　　The upper body turns slightly left, the left foot steps out to the front of the left, and the heel goes to the ground; at the same time, the left hand turns left along with the upper body and arcs to the left through the front of the face, the right heel pushes slightly outward, and the center of gravity gradually moves to the left leg, and the left leg Bend the knees and arch forward, and the right leg is naturally straightened to form a left bow step; the left palm slowly pushes forward, the palm of the hand forward, and the right arm becomes a magic hand behind the right back of the body, at the same height as the shoulders. The line of vision moves with the left hand, and look at the left hand.

　　(10) Yunshou.

　　　① The center of gravity of the body is moved to the right leg, and the body gradually turns to the right, and the left toe is buckled; the left hand draws an arc to the right upper right through the abdomen and to the front of the right shoulder, and the palm of the hand is diagonally inward, and the right hand changes to the palm of the hand, and the palm of the hand is facing the right front, and the left hand is turned slowly.

　　② The upper body slowly turns left, and the center of gravity of the body gradually moves left; the left hand moves from the front of the face to the left, and the palm of the hand gradually turns To the left; the right hand draws an arc from the right lower right through the abdomen to the upper left to the front of the left shoulder, and the palm of the palm is obliquely back; at the same time, the right foot is close to the left foot, and a small step is made (the distance between the two feet is about 10-20 cm); look at the right hand.

　　③ Turn the upper body to the right, and at the same time, the left hand draws an arc from the front of the abdomen to the upper right to the front of the right shoulder, and the palm of the palm is obliquely back; the right hand moves to the right, turn the palm of the palm to the right, and then the left leg spans one step to the left; look at the left hand.

　　　Yunshou three times each, and the following is:

　　④Same solution.

　　⑤Same solution.

　　　③Same solution.

　　　③Same solution.

　　　　④Same solution.

　　　　③Same solution.

　　　　　　③Same solution.

　　　　　　　④Same solution.

　　　　　③Same solution.

　　　　　　　③Same solution.

　　　　　　　　　④Same solution.

　(11) Single whip.

　　Revolve the upper body right, and the right hand draws the right arc from the front of the face to the right side of the body, and the palm changes; the left hand draws the arc from the front of the abdomen to the upper right to the front of the right shoulder, and the palms are inward; the center of gravity moves to the right leg, and the left foot touches the ground, and the left foot touches the left hand. The upper body turns slightly left, and the left foot moves to the front of the left; the right heel kicks back to form a left bow step, the body's center of gravity moves to the left leg, and the left hand slowly turns the palms and pushes forward.

　　(12) Gao Tanma.

　　The right foot moves half a step forward, and the center of gravity moves to the right leg, and the left foot touches the ground to form a virtual step. At the same time, the right hook turns into a palm, and the palms of both hands turn Go upward, bend your elbows slightly, and look straight ahead. Turn your body slightly to the left, push your right hand forward through the right ear, and push your palm forward as high as your eyes; at the same time, retract your left hand to the waist, palm upward, and left arm slightly bend your eyes, and take care of your right hand.

　　(13) Push your feet right.

　　The palm of your left hand is facing up, extending forward to the right wrist, crossing your hands, and facing backs, then spreading to both sides, and then spreading downward; at the same time, take a step towards the left front, and the center of gravity of your body gradually moves to the left foot, and the heel of your right foot goes to the inside of your left foot; continue to draw an arc, cross and hug your chest, and the palm of your hand is facing back; Arcs from left and right, raise them flatly, and palms facing outwards. At the same time, the right leg is bent and raised, slowly pushing out to the front of the right, and look at the right hand.

　　(14) Double peaks penetrate the ears.

　　The right leg is retracted, the knee is lifted, the left hand falls from back to upwards, and the right palm also turns upwards. Both hands are arcing downwards on both sides of the right knee, and the palms of the hand are both upwards; the right foot falls to the front of the right front and becomes a right bow step. At the same time, both hands droop, slowly change into fists, arcing from both sides upwards to front of the face, forming a clamp shape, both fists and eyes are obliquely towards the back, and look at the right fists.

　　(15) Turn around Step left foot.

　　Sit back with your left leg bent knees, move the center of gravity of your body to the left leg, turn the upper body left, and buckle the right toe; at the same time, turn the palm of your hand, raise it from top to left and right, raise the palm of your hand forward, look at the left hand.

　　The center of gravity of your body is then moved to the right leg, and hold the left foot to the inside of your right foot, and click the toe of your foot; at the same time, the two hands are arced from the outer circle to the inner circle and hugged it in front of your chest, the left hand is out, and the palm of your hand is back; at the same time, look at the left hand.

　　The arms are arced from left to left and right, raise the elbow slightly, and the palm of your hand is outward; at the same time, lift the left leg bent knee, lift the left foot slowly to the front left; at the left hand.