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太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

文章目录

一、太极拳的练习步骤与方法

1. 太极拳的练习步骤
2. 太极拳的练习方法
3. 太极拳的练习技巧
二、练习太极拳要注意什么
三、练太极拳有什么禁忌

太极拳的练习步骤与方法

1、太极拳的练习步骤

先掌握手上的八法和四正四隅方位。五行势,通过五行势来掌握套路中的五种主要步法(进退顾盼定)。经过一段日子的练习和巩固,基本上掌握了太极拳的基础技能后。

学习套路阶段,最好是把一套拳架分为三段来学习,每个动作招式分成四个环节来练习,这样便于既便于牢记V层层巩固。牢记学会一段要巩固一段,然后再学下一段。直到整个套路学完。

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

套路学会后除了自己苦练还要跟着教练反复的多练套路,以便教练随时校正拳架。进一步便于从有意识的运动,进人熟练的无意识运动。这时会感觉日练日新,每一天都在进步。

动作熟练后在教练的指导下去领悟一个招式于一个招式巧妙衔接,细心体会势断意不断,藕断丝相连、环环相扣的感觉。慢慢从形体和思想上进入着熟阶段。

在教练的严格指导下,在练习套路中逐步的进行手、肘、肩、脚、膝、跨各关节的放松,认真去体会稍节领,中节随,根节催的整体连贯关系。

2、太极拳的练习方法

2.1、掌握自身重心位置

之所以称太极拳变换无穷的原因是因为,太极通过步法,架势的转变会使自身重心点发生偏移。打拳时,人体重心始终偏于一只脚,否则就会犯“双重”错误。如陈式太极拳的重心偏移还可以四六开、三七开、二八开。根据来力和发力的变化,及时调整两脚虚实及其轻沉比重,以保持自身的稳定。

2.2、提脚高度要适中

原则是进步宜低,退步宜高。低是贴近地面,高为不超过脚踝。这就应特别注意步法转换时脚的高度要适中,行拳过程中身形高度整体上要保持一致,不能过高过低,忽高忽低。同时还应注意“上步脚跟铲地,退步脚尖先行”的原则。

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

2.3、步幅大小要恰当

移动的步幅大小因人而异,人的身高矮胖腿长各有不一,迈步的大小也不一样。步幅的大小可影响行拳过程中的虚实转换与稳定。步幅太小没办法做到对拉,从而使不上力。步幅太宽重心容易不稳,可能会向后或向前倾。步幅大小以舒适,重心稳固为最佳。

3、太极拳的练习技巧

首先进行放松的诱导,由自然呼吸逐渐过渡到逆腹式呼吸,按练功的说法就是先做好“三调”,即调身、调息、调心,做到身正、息稳、心平;然后做身体放松的调试,由头开始逐渐下松,一直松到脚下,再由脚下依次上松,直至松到头顶,反复调试愈松愈好,以全身通透为佳。自感全身松畅后即可进行开合拉气的训练。

以太极抱球桩(亦称太极桩、混元桩或浑圆桩),熟练后可产生多种自然形变。操演时先自然站立,双臂松垂,引颈、拔背、拉腰、长身,先行“三调”放松,然后两脚开立,略宽于肩,屈膝下蹲,同时两手从腹前提肘沉肩,双臂环抱圆撑,上提至胸前止,掌心向内,掌指相对,距七寸许,拇手指齐鼻,沉肘略低肩,双臂撑圆如抱球,双臂外撑内合,头正项竖,脊直身端,目视掌指间,要做到骨撑、筋伸、肉松、劲缩,手劲缩于肩而达腰,脚劲缩至胯而合于腰,保持要领和要求。

内外相合的上下相随: 在练习拳架时,即懂得了内功与外形相结合的关系,就应用‘以意导气,以气运身“的方法去锻炼。由于运用内气是无形的,内气运用的舒适畅通与否,外形上是看不出来的,而运动拳架姿势则见于外形,每个姿势在运动中与内气相结合的程度和关系如何,是否合于理论要求,应当能细心体会,要运用内气将其贯穿到外形姿势上去。

练习太极拳要注意什么

太极拳动作姿势的基本要求是虚灵顶劲、含胸拔背、松腰敛臀、沉肩坠肘、舒指坐腕、尾阎中正。

在练习的时候如果动作不规范,就不仅会影响你的发挥,还会影响你的体悟内在感觉。

规范的太极拳技术要求气沉丹田、圆裆活髋、内鼓外安、运动如抽丝、迈步如猫行,各种基本技术动作要做到起点准确,运行路线清楚,止点到位,动作连贯,上下相随,手眼配合,从而使身法自如。

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

练习太极拳的时候一定要在专业人士指导学拳,包括极为重要的帮调桩,纠正动作,指导体悟内在感觉。

练太极拳有什么禁忌

1、忌串门走户:太极拳是内家拳,重点要内外双修,如参杂外家拳的招式修炼就很难登堂入室。

2、忌杂拳同练:练太极拳与其他杂家拳同练,容易造成体内气血散乱,很难练通周天。

3、忌过急速成:功不是单靠学能得到的,而是练出来的,只有练至火喉,才能水到渠成,没有直通车,欲速而不达也。

4、忌过火求功:练太极拳关键是搭好桥,调好息,只有文火攻之才有津液满池,丹药而养。口腔不松,牙关紧闭,搭桥过紧,就会口干味苦,损精耗气。


Article catalogues

I. practice steps and methods of Taijiquan

1. practice steps of Taijiquan
2. practicing methods of Taijiquan
3. practicing skills of Taijiquan
Two. What should we pay attention to practicing Taijiquan?
Three, what is taboo in practicing Taijiquan?

Practice steps and methods of Taijiquan

1. Practice steps of Taijiquan

The first hand holds the eight and the four positive four corners. The five elements, through the five elements to grasp the five main steps in the routine (advance and retreat Gu Panding). After a period of practice and consolidation, the basic skills of Taijiquan were basically mastered.

In the study routine stage, it is better to divide a set of boxing into three stages to learn, and each movement is divided into four links to practice, so that it is easy to remember V layers of consolidation. Remember to consolidate one paragraph and then learn the next paragraph. Until the whole routine is finished.

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

After the routine learned, in addition to their own hard practice, but also with the coach repeatedly practice routines, so that the coach at any time to correct boxing. Further facilitate the movement from conscious to enter the skilled unconscious movement. At this time, you will feel that the day is new and every day is improving.

After skilled movements in the coach's guidance to understand a move in a move clever convergence, careful understanding of the situation is constantly determined, broken threads connected, Ring-Linked feeling. Slowly from shape and mind to maturity.

Under the strict guidance of the coach, we should gradually relax the hands, elbows, shoulders, feet, knees and across the joints in the practice routine, and conscientiously realize the overall coherence of the slightly knotted, followed by the middle knot and urged by the root knot.

2, Taijiquan practice method

2.1, grasp the position of gravity center.

The reason why Taijiquan is called infinite transformation is that Taijiquan will shift its center of gravity through footwork. When boxing, the center of gravity of the body is always on one foot, otherwise it will make a "double" mistake. For example, the center of gravity of Chen Style Taijiquan can be 46, 37 and 28. According to the changes of force and exertion, adjust the proportion of the feet in time to maintain their own stability.

2.2, the lifting height should be moderate.

The principle is that progress should be low and retrogression should be high. The low is close to the ground and the height is no more than the ankle. This should pay special attention to the foot height should be moderate, the height of the body in the course of boxing should be consistent as a whole, not too high or too low, high or low. At the same time, we should also pay attention to the principle of "stepping on the heel and shoveling the ground, and stepping back to the toe".

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

2.3, stride size should be appropriate

The stride size varies from person to person. People's height, fat legs, and stride size varies from person to person. The size of the stride can affect the conversion and stability in the process of boxing. The pace is too small to pull, so that it does not work. If the stride is too wide, the center of gravity may be unstable, and it may be backward or forward. The size of the stride is comfortable and the center of gravity is the best.

3, Taijiquan practice skills

First of all, relaxation induction, from natural breathing gradually to reverse abdominal breathing, according to the exercise theory is to do a good job of "three tunes", that is, adjust the body, breathing, adjust the heart, to achieve good health, rest, peace of mind; and then do the body relaxation debugging, from the beginning to gradually loose down to the foot, and then from the foot in turn up to loose, until the top of the head, The more frequent the debugging is, the better the whole body will be. After the whole body is loose, the training can be carried out.

The Taiji ball holding pile (also known as Tai Chi pile, mixed pile or round pile) can produce many kinds of natural deformation after being skilled. During the drill, you should stand naturally with your arms down, neck pulling, back pulling, waist pulling, and long body. First you should relax in the "three tones". Then you should stand on your feet slightly wider than your shoulders and knee squatting. At the same time, your hands should be lowered from the abdominal premise to the shoulders, arms around the round brace, lifted to the chest, palm to the inside, palm to finger relative distance of 7 inches. Such as holding the ball, both arms outside the support inside, head upright, straight body spine, eye between the palms and fingers, to do bone support, tendons stretch, flesh loose, vigorous contraction, hand strength to shoulder and reach the waist, foot strength to the crotch and meet the waist, to maintain the main points and requirements.

Internal and external compatibility of the up and down with each other: in the practice of boxing, that is, to understand the relationship between the combination of internal skills and appearance, the application of the method of "meaning to guide qi, to luck the body" to exercise. Because the use of internal gas is invisible, the comfort and smoothness of the use of internal gas can not be seen in the shape, while the boxing posture is seen in the shape, each posture in the movement with the degree and relationship of the combination of internal gas, whether it meets the theoretical requirements, should be able to carefully understand, to use internal gas to penetrate into the shape of the posture.

What should we pay attention to practicing Taijiquan?

The basic requirements of the movement posture of Taijiquan are to be vigorous, to pull back with chest, to loosen the waist and restrain the hip, to drop the shoulder and elbow, to relax the finger and sit on the wrist, and to be in the middle of the tail.

If you don't practice regularly, it will not only affect your performance, but also affect your inner feelings.

Standard Taijiquan techniques require that Dantian, crotch live hip, inner drum and outer safety, movement such as drawing silk, striding like a cat line, all kinds of basic technical movements should be accurate starting point, clear running route, stop point in place, movement coherence, up and down, hand and eye coordination, so as to make the body law freely.

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan

When practicing Taijiquan, you must be guided by professionals to learn boxing, including the extremely important help to adjust stakes, correct movements, and guide the realization of inner feelings.

What is taboo in practicing Taijiquan?

1. Avoid going through the door: Taijiquan is an internal boxing, the focus should be on both internal and external training, such as participating in the mix of exotic boxing training is difficult to enter the hall.

2. Avoid Zaquan with practice: Taijiquan and other Zajiaquan with practice, easy to cause internal disorder, it is difficult to practice through the week.

3. Avoid hasty success: success is not achieved by learning alone, but by practicing. Only by practicing to the throat, can the water reach the canal, there is no through train, but not by speed.

4. Avoid excessive pursuit of merit: the key to practicing Taijiquan is to build a good bridge and adjust the rest. Only when the fire and culture attack can the body fill the pool with fluids and the pills be nourished. If your mouth is not loose, your teeth are tightly closed and your bridge is too tight, your mouth will dry and taste bitter.

太极拳的练习步骤与方法 - Practice steps and methods of Taijiquan:等您坐沙发呢!

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