Taijiquan is one of the traditional Chinese martial arts, which is characterized by softness overcoming rigidity, static braking, and slowing down and fast. In the Xi practice of Tai Chi, the strength of the arms is very important, because the arms are the main attack and defense in Tai Chi. Here are some of the most effective ways to practice arm strength in Tai Chi.
1. Cloud hand. The Cloud Hand is one of the most basic moves in Tai Chi, which mainly exercises the strength of the arms and waist. When practicing Xi cloud hands, keep your body relaxed, your arms hanging down naturally, and then use your waist as the axis to rotate your body left and right, while driving your arms to do circular movements in front of your chest. This movement can be Xi repeatedly, gradually increasing the time and intensity.
Second, hang the Admiralty upside down.
Hanging the Admiralty upside down is a stump standing method in Tai Chi, which mainly exercises the strength of the arms and legs. When Xi hanging the bell upside down, keep your body upright with your arms hanging down naturally, then gradually lift your arms upwards until they are parallel to the ground, hold them for a while and then lower them. This movement can be Xi repeatedly, gradually increasing the time and intensity.
3. Weightlifting. Weightlifting is a basic training method in Tai Chi that focuses on strengthening the arms and torso. When practicing Xi weightlifting, choose a barbell or dumbbell that suits your body weight, then keep your body stable, lift the barbell or dumbbell up with both arms at the same time, hold it for a period of time and then put it down. This movement can be practiced over and over Xi, gradually increasing the weight and time.
4. Push-ups.
Push-ups are a basic training method in Tai Chi that focuses on strengthening the arms and chest. When doing Xi push-ups, keep your body steady with your arms bent to support the ground, and then push your body up at the same time until your arms are straight. This movement can be Xi repeatedly, gradually increasing the number of times and time.
5. Pull-ups.
Pull-ups are a basic training method in Tai Chi that focuses on strengthening the arms and back. When practicing Xi pull-ups, keep your body steady, grasp the horizontal bar or parallel bar with both hands, and then pull your body up at the same time until your chin is over the horizontal bar or parallel bar. This movement can be Xi repeatedly, gradually increasing the number of times and time.
6. Pull the horizontal bar.
Pulling the horizontal bar is a basic training method in Tai Chi that mainly exercises the strength of the arms and upper limbs. When practicing Xi horizontal bar, keep your body steady, grasp the horizontal bar with both hands, and then pull your body up at the same time until your arms are straight. This movement can be Xi repeatedly, gradually increasing the number of times and time.
The above is an introduction to the most effective way to practice the strength of the arms in Tai Chi. It should be noted that when practicing Xi Tai Chi, you must keep your body relaxed, breathe naturally, concentrate your mind, and have no distractions. At the same time, it is necessary to choose the training method and intensity that suits you according to your physical condition to avoid injury caused by overtraining.