Any technique or routine has to go through a process of starting from zero foundation, from nothing to something, from shallow to deep, and constantly advancing, and Tai Chi is the same. Tai Chi, a national intangible cultural heritage, is highly respected both as a traditional martial art and in terms of fitness and health preservation.
However, in order to achieve better training and health preservation effects, systematic and staged learning is essential. According to different periods, it can be divided into six stages: “learning the frame, correcting the frame, pinching the frame, following the frame, dismantling the frame, and fixing the frame”. The following will explain separately:
1, Learning the frame: understanding the rules and mastering the routine
In the learning frame stage, through simple basic movements and basic skills, you can initially understand the basic requirements of Tai Chi for hand techniques, footwork, hand shape, and footwork, and then it will be much easier to start learning the entire routine. When you first learn the routine, you can’t rush. You must understand the basic requirements of the movements. “It’s easy to learn boxing, but it’s difficult to change it.” If you form a bad action stereotype when you first learn, it will be difficult to correct it.
2, Correct the posture: master the requirements and reflect the characteristics
The correct posture stage is to correct the whole posture according to the requirements of Tai Chi for each part, so that the more obvious common problems can be corrected, and the center of gravity of each movement, the changes in gestures, the direction and angle, the coordination between the upper and lower parts, etc., should be clarified to show the basic movement characteristics of Tai Chi.
3, Adjust the posture: adjust the posture accurately
Pinching the posture is to grasp each fixed form in the routine according to the requirements, so that every part of the body can meet the requirements, and the movements can be done accurately according to the requirements, such as empty spirit top strength, chest and waist, loose shoulders and sinking elbows, etc. The three external combinations (hand and foot combination, elbow and knee combination, shoulder and hip combination) are integrated into each posture. After the whole boxing posture is adjusted, the movements are stretched and generous, the whole body is coordinated, the body method is upright, there is closing in opening, opening in closing, the movements are perfect, the strength reaches the four extremities, the upper limbs are light and flexible, and the lower limbs are loose and steady.
4, follow the frame: follow the nature and highlight the style
Follow the frame is to connect each set of postures according to the requirements of “flowing like clouds and water, continuous” on the basis of the standard positioning of each move and form of the frame. During this period, it is required to be “fast but not chaotic, slow but not scattered, light but not floating, heavy but not stiff”. To achieve the state of coordination of hand, eye, body, method and step, and fullness of spirit, energy and power.
5, dismantle the frame: clear usage and free change
Dismantling the frame is to disassemble each posture and action for analysis on the basis of neat boxing frame, standard posture and solid foundation, understand the intention of each action, know the offensive and defensive meaning of each fist posture and its usage. That is to say, not only to know the fact, but also to know the reason. Make yourself have a deeper understanding of Tai Chi, including training in Tai Chi Push Hands and Tai Chi Sanshou.
6, set the frame: the boxing frame is fixed, and it will be formed naturally after long practice
This period is to standardize what is mastered in each stage of training, and form a concept of the standard movements of each posture in the mind, so that the whole set of boxing frames can be completed without thinking according to the requirements during practice. The three elements of mind, internal energy and external form are closely combined, and the boxing frame is basically fixed through persistent practice. From the previous practice that only paid attention to the external three-in-one, it is deepened to the internal three-in-one (heart and mind, mind and energy, energy and strength), and finally the whole body is in harmony.