Wushu Tai Chi basic leg training method
As a traditional Chinese martial arts, Taijiquan is famous for its unique style of softness and rigidity, and the hidden needles in the cotton. In the practice of Tai Chi, the training of the basic leg skills is very important, because the legs are the foundation to support the whole body and the key to transmitting the strength of Tai Chi. This article will focus on the training methods of the basic leg skills of Taijiquan, in order to help beginners better master the essentials of Taijiquan.
1. The importance of basic leg skills.
Tai Chi is a kind of martial art that focuses on both internal and external cultivation, and in the process of practice, it is necessary not only to pay attention to the standardization and coordination of the movements of the upper limbs, but also to pay attention to the stability and support of the lower limbs. The training of basic leg skills can not only enhance the strength and endurance of the leg muscles, but also improve the balance and stability of the body, laying a solid foundation for further mastering the skills and essentials of Tai Chi.
2. Basic leg training methods.
1.Standing piles. Standing piles are one of the most basic movements in Tai Chi and an effective way to train leg strength. When standing on the pile, you should have your feet shoulder-width apart, your toes slightly forward, your knees slightly bent, and your hands hanging down or crossed at the waist. Adjust your breathing to keep your body relaxed and stable. Over time, the time and difficulty of standing the pile can be gradually increased, such as adding lifting, rotating, and other actions when standing the pile.
2.Squatting step.
Squatting is another common leg training method. When squatting, keep your feet shoulder-width apart, your toes forward, your knees not exceeding your toes, and your hands in fists at your waist. Keep your body upright and relaxed, take care of your breathing, and don't hold your breath. On the basis of the squatting step, various movements and changes can be added, such as moving left and right, spinning, etc.
3.Kicking. Kicking is an important way to improve leg flexibility and flexibility. When kicking, it is required to maintain the stability and balance of the body, and the movements should be slow, consistent, and powerful. You can start with the front kick and gradually add side kicks, back kicks and other movements. During the kicking process, pay attention to relaxing the muscles to avoid excessive force causing muscle strain.
4.Walking training.
Walking training is another effective method of leg training. When walking, it is required to keep the body relaxed and stable, and the pace should be even, strong and consistent. On the basis of walking, various movements and changes can be added, such as stepping in place, raising legs, etc. Walking training not only strengthens the leg muscles and endurance, but also improves the coordination and balance of the body.
5.Auxiliary training.
In addition to the basic training methods mentioned above, there are some complementary exercises that can be done to strengthen the strength and endurance of the leg muscles. For example, squats, one-legged stands, skipping rope and other exercises. These ancillary exercises can help improve the stability and balance of the body, and strengthen the strength and endurance of the leg muscles.
3. Precautions.
1.During training, it is necessary to pay attention to maintaining correct posture and movement to avoid muscle strains or joint injuries caused by incorrect posture.
2.It is necessary to arrange the appropriate training intensity and time according to your physical condition and exercise ability to avoid muscle fatigue and injury caused by overtraining.
3.During training, it is necessary to pay attention to the adjustment of breathing and the relaxation of the body, and avoid physical discomfort caused by breath-holding and excessive tension.
4.It is necessary to persist in long-term training in order to achieve good results. The training of basic leg skills is not achieved overnight, and requires long-term persistence and accumulation. Through continuous practice and consolidation, you can truly master the basic leg skills of Tai Chi.
To sum up, the basic leg training of Tai Chi is essential to master the techniques and essentials of Tai Chi. Through methods such as standing, squatting, kicking, walking training and auxiliary training, the strength and endurance of the leg muscles can be effectively improved, and the balance and stability of the body can be enhanced. During training, it is important to maintain proper posture and movements.