1. Learn to stand up (understand the rules, skilled routines)
The stage of learning shelf is the initial stage of practicing Chen Style Taijiquan. At this stage, we should first master the basic simple movements. The basic movements here include the fixed-step hand-winding movement and the coordinated practice of skilled footwork. Through the practice of these basic movements, we can understand the basic requirements of Chen-style Taijiquan on methods, footwork, hand shape and footwork, and make clear the basic characteristics and style of Chen-style Taijiquan.
After a period of practice, I learned the routine. At this time, we need to practice more and more to make the routine skilled and strengthen memory. Then the movement is required to be relaxed, gentle, natural and generous, to get rid of its stiffness, and finally to achieve a more skilled and natural exercise of the boxing down, which completes the first stage.
Secondly, the main frame (grasp the requirements, reflect the characteristics)
In the first stage, one move can be completed, and after a period of continuous movement proficiency, you can enter the stage of upright frame. The common faults in the main frame stage are incorrect erection, cross-air chest filling, shoulder elbow lifting, bending webbed buttocks and so on.
How to solve these common problems? This should start with relaxation. The purpose of relaxation is to remove stiffness and coordinate movements. Then increase the support of the legs.
Lack of leg support can lead to many problems, such as shoulder elbow, bending webbed buttocks, gas and blood floating, etc. It is also the main cause of upper body stiffness and can not relax.
In addition, we should make sure that the center of gravity of each action is virtual and real, the change of gesture, the direction angle, the coordination between upper and lower, etc.
With the increase of leg support, combined with the natural relaxation of various parts, the basic correct posture, so that the body's gas lift coordination, natural breathing, increased vital capacity, the front problems will be eliminated naturally.
3. Pinch the shelf (adjust the posture and get it in place accurately)
Kneading rack is to pinch every fixed position of the whole set of boxing according to the requirements of Chen-style Taijiquan on all parts of the body, so that every part of the body meets the requirements, and can do the movements accurately according to the requirements. If the empty collar is strong. The requirements of thoracic collapse, shoulder loosening, elbow sinking, knee bending and span loosening should be in place and appropriate.
Fourth, follow the shelf (follow the nature, highlight the style)
Shun-jia is to put the whole set of boxing on the basis of the standard positioning of each move and style of pinching frame, and to run through each set according to the requirement of "running through the clouds, running through the water, continuing".
The drilling style of this period requires "fast but not disorderly, slow but not loose, light but not floating, heavy but not rigid". It conforms to the boxing principle of "following each other up and down, all around one family, taking waist as axis, piercing through every section", and achieves the realm of coordination of hand, eye, body and footwork, and full of spiritual and energetic efforts.
5. Dismantling shelves (clear usage, free change)
Through the above four stages of boxing practice, the whole set of boxing has reached a certain level. That is to say, when we practice boxing, we can move as soon as we move, move all over the body, while when we are still, we can all be still. When we think of it, we can reach the body, hands and steps. Inner Qi is absorbed and the top Festival is achieved. Every move and every style is mastered properly.
In this period, after knowing the usage of each movement, we should begin to carry out antagonistic training. First, we should train Taiji Push Hand. In the Push Hand, we should feed each other and tear each other apart, so that we can really grasp what we learned in the tear-up.
6. Stay on the shelf (Fist positioning, self-made long practice)
Through the above step-by-step training, Taijiquan has been systematically and normatively mastered, and finally entered the stage of setting the frame.
This period is to standardize what is mastered in each stage of training, and the standard movements of each posture form a concept in mind, so that the whole boxing can be completed without thinking in accordance with the requirements of Chen-style Taijiquan.
The idea, breathing and movement are closely combined. After a period of practice, we have basically mastered the internal and external requirements and movement rules of Chen-style Taijiquan to finalize the basic style of boxing.