I have been practicing Tai Chi for many years, and I found that among the many Tai Chi routines, there is a routine called 24-Style Simplified Tai Chi that is indeed the kind of routine that is very suitable for people who are just starting to get into Tai Chi to try to learn it first. This set of routines, Parkinson Tai Chi , compiled and designed by personnel organized by the State Sports General Administration, retains the essence of traditional Tai Chi. Its movements are coherent and smooth, making it convenient and trouble-free to learn Tai Chi And Arthritis . On the one hand, this routine uses the body as the object of action to achieve the effect of exercising the body. On the other hand, it is also related to the human mind to achieve the purpose of cultivating the mind. It not only has value and significance suitable for its application and practice in health care for middle-aged and elderly people, but also has a certain auxiliary and beneficial effect on young people in relieving mental stress.
How to practice the 24 Tai Chi postures correctly
When you first learn, you should first master the basic steps and hand shapes. For a lunge, the front leg has to be bent as if sitting on a stool, and then the back leg straightens on its own; in the case of a lunge, the center of gravity must be placed entirely on one leg. The cloud hand movement requires relying on the waist to act as axes and using the arms to move the hands as if a circle is drawn in the air. Many people who are just beginning to learn often make the mistake of using only the forearms to release power. In fact, all movements start from the feet and are transmitted to the fingertips through the waist and hips. It is recommended to complete the practice with the help of a mirror to ensure that the track of each movement and the center of gravity of the body are up to standard.
The most effective way is to practice three times a day. The first time, slow down the speed and carefully check the standard of the movements. The second time, take deep and long breaths. The third time, try to focus the consciousness on the continuity of the movements. Remember the principle of "better to slow down than to stop", and maintain the continuity of the routine even if a certain movement is not skilled enough.
What are the health effects of 24-style Tai Chi?
Long-term practice can significantly improve cardiopulmonary function. Deep and long abdominal breathing increases the movement range of the diaphragm, which has a massage effect on the internal organs. Among the students I teach, those who have persisted in practicing for more than half a year have said that their sleep quality has been significantly improved and shoulder and neck pain has been relieved. This is because the slow stretching movements of Tai Chi can relax tight muscles and enhance core muscle strength.
This boxing method is also effective in terms of psychological adjustment. During the practice, you need to focus all your attention on the movements. tai chi the 24 forms , which itself is the kind of dynamic meditation; many students have told me that after finishing a whole set of boxing, they will feel their minds clear up, and the stress caused by work will be relieved; modern research has also confirmed that Tai Chi can regulate the autonomic nervous system and can help people relieve anxiety.
What misunderstandings should you pay attention to when learning the 24 moves?
The most common problem is excessive pursuit of appearance, but ignoring inner feelings. Some people's movements were aimed at imitating those in the video, but the warning signals from their bodies were ignored. For example, if you forcibly raise the height too high in the "kick-off" action, your waist will be in a compensatory state and you may be injured. Remember that gradual progress is within the scope of your own flexibility.
Another misunderstanding is that eager to cooperate with breathing. For beginners, they should first master the movements and then naturally transition to coordination with breathing. Forcibly inhaling or exhaling in a certain movement will lead to breath holding. It is recommended for novices to use natural breathing. You can wait until the movements become smooth before trying the reverse abdominal breathing method.
During Tai Chi practice, have you ever encountered problems with movements that are not tacitly coordinated? Share your experience in the comment area. If you think this article can be helpful, remember to use a thumbs-up gesture of support!