Every move and gesture of Tai Chi contains a lot of wisdom and boxing theory. Today, I will share with you the illustrations of the hand shape, step shape, footwork, and leg method of Chen-style Tai Chi. I hope that more people can understand Tai Chi and practice Tai Chi, so as to gain a healthy body and a peaceful heart.
Hand shape
1，Fist shape:
Put the four fingers together, curl them inwards at the palm, and press the thumb on the second joint of the middle finger and index finger. The fist surface should be flat, forming a square fist. Be careful not to clench the fist hard, and do not leave a hole in the fist. When punching, the wrist should also be flat. The fist has a fist palm, a fist back, a fist eye, and a fist face. It is divided into a flat fist and a standing fist.
1) Flat fist:
The fist shape remains unchanged, and the fist palm is downward.
2) Standing fist:
The fist shape remains unchanged, and the fist eye is upward.
Key points of the action: You can do fist clenching exercises at any time during practice to achieve the goal of naturalness, flexibility, and accuracy.
2，Palm shape (Walong Palm):
Stretch your fingers naturally, the roots of the thumb and little finger slightly inward, the index finger is outward, the base of the tiger’s mouth is clamped, and the thumb tip is outward. There are three types of palm shapes: upright palm, upward palm, downward palm and horizontal palm.
1) Upright palm:
sit on the wrist, fingertips upward, fingers naturally extended, the base of the little finger and the base of the thumb slightly inward, the base of the tiger’s mouth is clamped, and the thumb is slightly outward.
2) Upward palm:
the finger shape remains unchanged, the palm is upward or the palm is obliquely upward.
3) Downward palm:
the finger shape remains unchanged, the palm is downward.
4) Horizontal palm:
the finger shape remains unchanged, the little finger is sideways outward.
During practice, you can use your spare time to practice changing palm shapes by rotating the left and right palms, or practice both palms at the same time. You can also practice various palm shapes in conjunction with Tai Chi standing exercises.
3，Hook hand:
Pinch the tips of the thumb, index finger and middle finger together, and the other fingers naturally bend inward in the palm, the tiger’s mouth is rounded, and the wrist is slightly bent.
Note: When you hook your hands, you should not be stiff and clumsy, but relaxed and natural. You can use your spare time to do more hook exercises. You can practice with Tai Chi standing.
Steps
1，Bow stance:
Stand with your feet forward and backward. Bend your front leg, and the knee tip should not exceed the toes; bend your back leg slightly, and point your toes diagonally forward, with the center of gravity on the front leg. The right stance is the same as the left stance, but in the opposite direction.
Note: When practicing, you can follow the command to practice the left and right stances alternately. You can also combine the hand movements with the left and right bow stance exercises, such as the left and right oblique twisting step exercises.
2，Horse stance:
Stand with your feet parallel and about three feet apart; bend your legs and squat, with your thighs slightly above the horizontal; sink your hips and gather your buttocks; keep your upper body upright; the center of gravity is biased to the right for the right-leaning horse stance, and the center of gravity is biased to the left for the left-leaning horse stance.
Note: When practicing, you can follow the command to practice the left and right stances alternately. You can also combine the hand techniques with the left and right horse stances, such as the left and right Lan Zha Yi exercises.
3，Empty Step
1) Both legs are bent, and the vertical and horizontal distances between the two heels are about 5 cm. The front foot is firmly on the ground to support the weight; the front of the back foot is on the ground, and the back heel is off the ground.
Notes: When practicing, you can follow the command to practice the left and right empty steps alternately. You can also combine the hand techniques with the left and right empty steps, such as the left and right white crane wings.
2) Right empty step: The left leg supports the knee and collapses; the right foot moves forward, the toes touch the ground, and the heel is lifted to form a right front empty step. The left empty step is the same as the right empty step, but in the opposite direction.
Notes: When practicing, you can follow the command to practice the left and right empty steps alternately, or you can combine the hand techniques with the left and right empty steps, such as the left and right empty steps palm lifting exercises.
4，Bowing Right Bowing:
Bend the left leg and bend the knee, with the body’s center of gravity on the left leg; straighten the right leg and bow down, with the entire sole of the right foot touching the ground, forming a right bowing. The left bowing is the same as the right bowing, but in the opposite direction.
Notes: When practicing, you can practice the left and right bowing alternately according to the command, or you can combine the left and right bowing exercises with the hand movements, such as the Quedilong exercise.
5，Resting (Coiling) Right Bowing:
Lift the right foot and step forward, landing on the left front side of the left foot, with the toes swinging outward; lift the left heel, then bend the knees and squat down to form a right bowing (right coiling). The left bowing is the same as the right bowing, but in the opposite direction.
Notes: When practicing, you can practice the left and right bowing alternately according to the command, or you can combine the left and right bowing exercises with the hand movements, such as the Bowing Covering Palm exercise.
Steps
1，Step forward:
Hands half-clenched fists, with the back of the fists attached to the waist, right foot with the heel as the axis, toes outward, body turn right, then bend knees and collapse, body center of gravity moves to right leg, lift left foot, with the inner side of the heel touching the ground, rub to the left front, heel on the ground, toes raised, then toes on the ground, bend knees and collapse forward, left bow step, right leg step forward with left leg step forward, but in the opposite direction.
Notes: Use natural breathing when practicing. When practicing step forward, be careful to prevent the body’s center of gravity from rising and falling. You can put a book on your head to practice. To keep the body’s center of gravity stable.
After practice, you should return to the starting position. You can practice with step backward.
2，Step backward:
Hands half-clenched fists, with the back of the fists attached to the waist, body center of gravity moves to the left leg, lift the right heel. Then, the right foot steps back to the right side through the inside of the left foot, then bend the knees and collapse, turn the left toe inward to complete the three-body posture, and the left leg steps back in the same way as the right leg, but in the opposite direction.
Note: Inhale when practicing lifting the foot, and exhale when practicing toe placement. When practicing stepping back, be careful to prevent the body’s center of gravity from fluctuating. You can practice by placing a book on your head to keep the body’s center of gravity stable. After practicing, return to the starting position. You can practice with the forward movement, and you can also practice with hand techniques, such as reverse curling.
3，Wipe step:
Hands half-clenched fists, with the back of the fists against the waist. Move the body’s center of gravity to the right leg and bend the knees to squat, while the left foot is lifted to the inside of the right ankle, with the toes raised, about 10 cm off the ground, looking forward, the right leg continues to bend the knees to squat, the left toes are raised, and the inside of the heel is lightly touching the ground to the left to wipe the right foot about three feet away, with the toes facing forward and upward.
Turn your left foot inward, with the whole foot on the ground, and slowly move your center of gravity to your left leg, looking forward. Gently touch the inside of the forefoot of your right foot to the ground and slowly lift it to the inside of your left ankle, with your toes raised. About 10 cm from the ground, do a right rub step, the same as the left rub step, but in the opposite direction.
Note: Inhale when practicing lifting your feet, and exhale when rubbing your feet downward. After practicing, return to the starting position. You can practice with hand movements, such as forward kicking exercises.
4，Cross step:
Stand side by side in the preparatory position. Turn your body’s center of gravity to the right (chest facing southwest), continue to squat with your right leg, step your left foot to the left, and at the same time push your palms to the right front, looking right front.
Keep moving up, turn your upper body to the left (chest facing south), move your center of gravity to your left leg, bend your knees and squat slightly, then step your right foot to the left and back, with the forefoot on the ground; at the same time, rotate your left palm inward, draw an arc upward and to the left in front of your left chest, with your palm facing outward and your fingertips facing the upper right. Then step your left foot to the left, and push your palms forward to the left, looking forward to the left. Then, step your left foot to the right and back, with the front of your foot touching the ground. At the same time, rotate your right palm inward, upward, and arc it to the left in front of your right chest, with your palm facing outward and your fingertips facing the upper left.
Notes: When practicing, you should pay attention to the rhythm of the footwork transition and coordinate it. The center of gravity rotation angle is about 45 degrees. You can practice it repeatedly by alternating left and right in combination with the cloud hand movement.
Leg Method
1，Single shock kick (right Vajra pounding pestle)
1) Lift your knees and raise your fists:
The center of gravity of the body slowly moves to the left leg and squats, bends the left arm slightly, bends the left wrist and rotates the palm outward, and places it in front of the abdomen; at the same time, bend the right knee and lift it, with the knee at the same height as the abdomen, the toes up, bend the right arm at the elbow, and rotate the right fist outward to about 1 cm in front of the chest, with the palm of the fist tilted upward; the upper body is upright. Look at the right fist.
2) Shake the foot and hit the fist:
Keep moving, drop the right foot, step lightly on the ground, bend the right leg and squat, with the feet shoulder-width apart, and the center of gravity moved between the two feet; at the same time, hit the right fist on the left palm, with the fist palm facing up and slightly tilted inward, and look forward. The left Vajra pounding is the same as the right Vajra pounding, but in the opposite direction.
Note: When practicing raising the knee and raising the fist, inhale, and when practicing shaking the foot and hitting the fist, exhale. Note that the shaking foot and hitting the fist should be completed at the same time. As the fist is hit, the qi sinks down to the Dantian, and it is also necessary to pay attention to the clear virtuality of the two feet and keep the body straight. When practicing, you can follow the instructions to do the movements of raising the knee and raising the fist (inhale), shaking the foot and hitting the fist (exhale). Alternate between left and right.
2，Double shaking feet
1) Squat and press the palm:
The center of gravity of the body moves to the left leg and bends the knee, the right foot is slightly withdrawn, and the toes touch the ground to form a virtual step; at the same time, the upper body slightly turns to the right, and the two palms rotate inward and press down, slightly lower than the chest. Look at the right hand.
2) Jumping and lifting the knees and holding the palms:
Bend the right knee and swing it upward, push the left foot against the ground and jump up, rotate both palms outward and lift them up in front of the chest at the same time, the right wrist is slightly higher than the shoulder, and the left hand is on the inside of the right elbow. Then the left foot and the right foot fall down in turn, and at the same time, rotate both hands inward and press them down in front of the chest, returning to the position of the right hand in front and the left hand on the inside of the right elbow. Both palms are facing down, and the eyes are looking at the right hand.
Note: When practicing bending and squatting and pressing the palms, exhale, and when practicing jumping and lifting the knees and holding the palms, inhale. The two arms should be wrapped inward and lifted up in coordination with the swinging legs and pushing the ground, jump up, and then the two feet fall down in turn, with the back leg falling lightly and the front leg falling heavily. Pay attention to the clear distinction between the real and the fake. When practicing, you can practice the left and right double shock feet alternately.
3，Right kick
The center of gravity is completely moved to the left leg, the right leg is bent, and the right foot is lifted; both hands are collected in front of the abdomen and the palms are upright. Then, the right leg is bent and extended, the right toe is raised, and the heel is used as the force point to push out quickly to the right front. The leg should be straight and the foot should be over the waist, and then the leg should bend at the knee by the rebound force. Push the right hand forward to the right with the palm of the hand slightly bent, and the wrist should be at the same height as the shoulder; the left hand is placed on the upper left side of the head, the palm is tilted upward, and the left arm is slightly bent. Look at the right hand. The left foot pushes the right foot in the same way as the right foot, but in the opposite direction.
Note: The leg push and the palm push should be done quickly and at the same time, and the body should be upright and stand firmly. The upper and lower movements should be coordinated in unison. Inhale when practicing to retract the foot, and exhale when practicing to push the foot. You can practice left and right foot push alternately during practice.
4，Right foot clapping:
The center of gravity of the body is all on the left leg, the right leg is bent at the knee, and the right foot is lifted; both hands are held in front of the chest, and the palms are tilted upward. Next, the right foot bounces forward and upward, with the legs straight and the toes stretched flat; at the same time, the two arms spread out and fall, the right hand slaps the foot forward, and the left hand falls to the same height as the shoulder, with the palm facing right and the palm pointing upward. Look at the right hand. The left foot slaps the right foot, but in the opposite direction.
Note: The two hands should be spread out and the left foot should be kicked forward at the same time. The right hand should slap the right foot quickly and accurately. When practicing raising the knees and holding the arms, inhale, and when practicing slapping the feet, exhale. When practicing, you can follow the command to practice alternating left and right foot slaps.
5，Right Outward Swing Lotus:
The body’s center of gravity is all on the left foot, the right leg is bent at the knee, and the right foot is raised; the two hands are collected in front of the right, with the palms slanted downward; look at the right hand. Then the right leg is swung from flexion to extension to the left, upward, and right in an arc. When it is swung to chest height, the left hand and the right hand slap the right foot in turn to the left. Look at the right hand. The left outward swing lotus is the same as the right outward swing lotus, but in the opposite direction.
Note: Inhale when practicing raising the knee and swinging the palm, and exhale when practicing clapping the feet in sequence. The whole movement should be completed in a continuous manner. Before swinging the legs, bend the left knee and close the hips, turn the waist and relax the wrists; clap the feet quickly and accurately. When practicing, you can follow the command to practice the left and right lotus swings alternately.
6，Right kick (right kick):
The center of gravity of the body is moved to the left leg, the right leg is raised, and both fists are clenched in front of the body and crossed in front of the chest and abdomen, with the right fist outside and the fist eyes facing forward. Then the right leg is bent and extended, the toes are inward, and the outside of the sole is used as the force point, and it is kicked to the upper right, with the foot at the same height as the waist. At the same time, both arms are stretched upward and the fists are raised, with the fists at the same level as the shoulders and the palms diagonally downward. Look at the right fist. Left kick (left kick) is the same as right kick, but in the opposite direction.
Note: The right foot kick is coordinated with the spread of the two arms. It is necessary to exert force quickly. After the right foot is kicked out, the right leg is slightly bent by the rebound force. Inhale when practicing raising your knees and holding your fists, and exhale when practicing split fists and side kicks. When practicing, you can follow the command to practice the left and right kicks alternately.
7，Right second kick:
Move the center of gravity of the body to the right leg, bend the left knee and swing it up, and draw an arc with the left fist upward, forward, and downward in front of the left shoulder. Then step on the right foot, the body rises up, and the right leg is bent and stretched in the air and kicks forward. When the foot reaches chest height, the right fist changes to a palm and slaps the right foot; the left fist also changes to a palm downward, draws an arc to the left and raises it to the same height as the shoulder, with the palm facing down. Look at the right hand. The left second kick is the same as the right second kick, but in the opposite direction.
Note: The swing of the arms should be coordinated and continuous when stepping up, and the foot tapping should be accurate. Pushing the ground, raising the knees, and tapping the feet should also be continuous. Inhale when practicing raising the knees upward, and exhale when practicing landing after tapping the feet. When practicing, you can follow the command to practice the left and right second kicks alternately in place.