To practice Tai Chi well, it is very important to master the correct method of Tai Chi workout. The following 4 key points are the places where special attention should be paid:

I. Master the correct posture

1, The body is upright: keep the head upright, the lower jaw slightly retracted, and the spine straight. Do not lean forward or backward, or tilt left or right.

2, Drop shoulders and elbows: relax and sink the shoulders, and the elbows naturally droop. Do not shrug and raise the elbows.

3, Contain the chest and stretch the back: the chest is slightly inward, the back is naturally stretched, and the chest and back cannot be raised.

4, Relax the waist and retract the hips: relax the waist, retract the hips slightly, and do not raise the waist and raise the hips.

II. Pay attention to the standard of movements

1, Movement continuity: each movement should be continuous and smooth, without pauses or interruptions.

  2. Clear distinction between virtual and real: the body’s center of gravity should be clearly transferred between virtual and real, and should not be vague.
  3. Use the waist belt hand: the movement uses the waist as the axis to drive the limbs to move, and the limbs should not move randomly.
  4. Follow up: The upper and lower movements of the body should be coordinated and consistent, and should not be disconnected.

III. Cultivate inner breath

  1. Breathe naturally: Breathe evenly, naturally, and deeply, and do not hold your breath or breathe quickly.
  2. Guide the breath with the mind: Use the mind to guide the breath to run in the body and enhance the body’s inner strength.
  3. Sink the breath into the Dantian: Sink the breath into the Dantian to make the body more stable.

IV. Persist in long-term practice

  1. Step by step: Start with simple movements and gradually increase the difficulty and intensity.
  2. Persevere: Practice every day, accumulate experience and improve your level.
  3. Learn more from others: Communicate and consult with other Tai Chi enthusiasts to learn their experience and skills.

To practice Tai Chi well, you must master the correct posture and movement specifications, cultivate inner breath, and persist in long-term practice.

The following are six simple health-preserving movements of Tai Chi, let’s move together

Method 1, Wuji Jingzhuang
Stand firmly on your left foot and step out with your right foot horizontally. Balance the center of gravity of both feet, with the feet shoulder-width apart. Relax the top of your head, squat a little; relax your face, squat a little more; relax your neck, squat a little more; relax your shoulders, squat a little more.
Relax your chest, squat a little more; relax your lower abdomen, squat a little more; relax your hips, squat a little more; relax your thighs, squat a little more; relax your calves, squat a little more; relax your soles, squat a little more. Stand still for 1 to 2 minutes with a calm mind and a relaxed body.
Practice Tai Chi to be quiet. Before practicing, empty your mind of distracting thoughts, calm down and practice slowly, which can improve the brain’s nervous system.

Method 2, Tai Chi starting
Slowly squat down with your feet shoulder-width apart. Slowly push your feet up and lift your hands up. Retract your arms in a circle. Relax your shoulders and spread your hands outward. Slowly squat down with your hands down. Practice 12 times.

Method 3: Pushing the waves
The first step is to stand in a half horse stance on the left or right, push the back foot, turn into a bow stance, the knees cannot protrude from the toes, and push forward with both hands. Then push the front foot, sit in a half horse stance, the buttocks cannot protrude from the heels, and the arms and fingers are relaxed, and the fingers are stretched out to the outside and retracted to the ribs. Practice the left and right styles 12 times each.

Method 4: Left and right cloud hands
Stand in a horse stance, and hold the circle with the left hand. After the waist and hips turn left, hold the circle with the right hand. After the waist and hips turn right, hold the circle with the left hand. Practice the left and right styles 12 times each.
Tai Chi emphasizes relaxation. Many beginners practice Tai Chi with too many concerns, which leads to nothing being practiced well, so start with relaxation when practicing.

Method 5: Yijin Shaking Hands
Stand up straight, with your feet shoulder-width apart, swing your arms back and forth in the same direction, use a little strength to move backward, and no strength to move forward, lift your heels off the ground, and grab the ground with your toes. Practice 36 times.

Method 6: Chasing monkeys left and right

First form: Left half horse stance, hold the ball with the right hand on top and the left hand on the bottom. Roll the ball, center of gravity forward a little. Sit back, push out with the left hand. Switch to right half horse stance, hold the ball with the left hand on top and the right hand on the bottom. Roll the ball, center of gravity forward a little. Sit back, push out with the right hand. Practice the left form and the right form 12 times each.

Practicing Tai Chi requires slow practice to be effective, and the above six moves are simple and easy to learn, with obvious effects, and there is no need to worry about practicing incorrectly and causing damage to the body. Therefore, it is a good way to maintain health. What are you still hesitating about if you pursue health? Hurry up and practice these six moves.