Wudang Zhang Sanfeng’s 38-style Tai Chi fist chart

Zhang Sanfeng’s martial arts can be said to be well-known in the martial arts world. Zhang Sanfeng created Tai Chi, which not only extended his life, but also summarized a set of boxing techniques that are quite beneficial to modern people. Below is what I have compiled for you: Wudang Zhang Sanfeng’s 38-style Tai Chi boxing formula. Welcome to read!

Introduction to Wudang Zhang Sanfeng’s 38 Tai Chi movements

1. Starting position

The center of gravity sinks, the toes touch the ground, and the horse steps are standard. Shift your weight slightly to your left foot. Do it: relax your shoulders and sink your hips, hold your chest and straighten your back, and relax your whole body. Put your hands together in front of your organs and sink them, hold the ball up to your chest, turn your wrists and sink them until your knees are level with your knees, then lift the ball from your knees to shoulder level, forming a large circle.

Lower your shoulders, lower your elbows and lower your palms. Put your palms together on the top of your head. Turn your wrists and lower them to the level of your intestines and navel. Then retract them and lower them into a hook. The hands are at shoulder level and shoulder width apart.

2. Backward Collapse

Cross your hands to hold the ball, buckle your feet and take a small step, hold your hands in a circle, and keep your arms in a circle. Turn around and step forward with your left foot diagonally, horse-stepping, with your left palm facing inward and your right palm facing downwards, and your arms rounded.

3. Hold the sparrow's tail

Sit back with your palms crossed, buckle your feet, upper hand at eyebrow level, lower hand at hip level, hold the ball and close your feet for a small step. Thread the palm and sink, step forward to push and press with the right foot, swing left to buckle the right, swing right to buckle the left, insert one, insert two to close the foot, support the palm three times, insert the left palm, turn the wrist and lift the knee, buckle the toes and kick out , straighten and retract.

The center of gravity sinks, steps up, and the horse steps to send palms. Swing your feet to the upper left diagonal, change your hands and step back, turn around and lunge with your palms to the right back diagonal, sit back and retract your feet through your palms, sink your feet to hold the ball, and face forward.

4. Positive single whip

Turn your left palm eversion, pass your right hand through the left palm, support your right elbow with your left hand, lift your knees and kick your feet, straighten and retract your toes, and lower your center of gravity. Shen, step out with your left foot, palms facing inward and outward gradually.

5. Hand-lifting posture

Sit back and buckle your feet, pass your left palm through the intestines, slightly lower than your shoulders, and form a horse stance. Turn your wrists, swing your feet, and retract your feet with your palms, elbows and knees together, palms facing forward, support your palms and bring your hands to the position of the intestines, forming a vertical circle, hook your hands and lift them at shoulder level, raise your knees and hands in sync, and kick your feet.

Retract your feet to hold the ball, lower your center of gravity, and place your heels on the ground. Knuckle your feet and turn your waist to flip the ball. Lift your left foot to face the palms of your hands. Step out with your left foot, lower your palms into a horse stance, and lift your left palm to your heart. , the backs of the two palms face each other.

6. White Crane Spreads Wings

Hold the ball and retract your feet, step forward with your palms crossed, lift your right hand and press your left hand, point your left foot in front, and support the garden with both arms.

7. Hold your left knee and step forward

Press down with your right palm, lift up with your left palm, retract your left foot into a Ding step, press down with your left palm, lift up with your right palm at shoulder level, Lower your center of gravity, step forward with your left foot, hug your knees and push your palms.

8. Hold your right knee and step forward

Sit back and turn around, with your left palm resting at shoulder level, take your right foot back into a small step, lower your center of gravity and step forward with your right foot. Hug right, push left.

9. Invert the humerus

Sit back with your palms turned, turn your waist and insert your right palm from the intestine position to the left knee, and hold the left foot. After turning your palms, sit up and bring your hands to the position of your intestines. Raise your knees with your palms, with your palms facing up. The center of gravity sinks and the right foot steps back, the left palm is brought to the intestinal position and inserted under the knees, the second buckle of the foot is moved, the palms are moved to retract the feet, the hands are brought to the intestinal position, the palms are upward, the palms are raised to lift the knees, and the toes are straight.

10. Inclined Flying Style

The center of gravity sinks, the left foot steps back to the diagonal angle, turns around and inserts the right palm downward, the second inserts the foot and steps forward, steps back with the right foot, turns the right palm Send it out from the center of your heart, palms up.

11. Make a virtual step with your palms open

Put your left palm towards the intestines and pass it out from under the armpit. Point in front of your left foot to make a virtual step with your palms open, with both palms facing forward.

12. Hand-lifting posture

Put your right palm out, step back with your left foot, bring your hands and feet together, retract your hands to the intestinal position, hook your hands, lift your knees and kick your feet. Retract your feet to hold the ball, lower your center of gravity, place your heels on the ground, buckle your feet and turn your waist, flip the ball, retract your feet, and palms facing each other. The center of gravity sinks, the left foot steps forward, the palms are lowered in the horse stance, and the backs of the palms face each other.

13. White Crane Spreads Its Wings

Hold the ball and retract your feet, step forward with your palms crossed, lift your right hand and press your left hand, and point your left foot in front.

14. Hold your left knee and step forward

Sink your right palm down, lift your left palm up, retract your feet, press down with your left palm, lift your right palm up, step forward, hold your knees and push your palms.

15. Undersea Needle

Press the palms of the hands to retract the feet and insert them once, change the feet with the second inserts, and step forward with the third inserts.

16. Flash back

Move the center of gravity forward, swing your feet and turn left and right, with the center of both fists facing up.

17. Step up to block and pound

Follow the step and join hands, sit back, turn around and retract your feet, step up to punch, cross your fists at shoulder level, with the backs of your fists facing up.

18. Hold the sparrow’s tail

Sit back and bring your hands to your chest, pushing your palms forward. The center of gravity sinks, the right foot steps forward, the left hand passes through the top of the right arm, and the right palm supports the leading hand to kick the foot. Retract your feet and release your palms, turn around with your hands, and hold the ball with a small step. Lower your center of gravity and step forward to push the ball. Lower your palms in front of your knees, swing your left hand to buckle your right, swing your right hand to buckle your left hand, and bring your left hand to the position of your intestines.

Insert one in front of the knees, insert two to close the feet, and change the palms of the feet in the third. The left palm passes through the wrist and crosses it, with the palms facing upwards. Turn the wrists and raise the knees. Move the palms to kick the feet. Retract the feet and sink them. Retract the hands to the intestine position. Step up and send the palms forward with the palms facing upwards.

Turn your wrists and swing your feet, move your palms and retract your feet for a small step, step back with your palms, turn around and lunge with your palms, retract your palms and sit back, push your palms through your palms, press your palms down, buckle your feet to hold the ball, and face straight. ahead.

19, Single Whip

Turn the left palm eversion, pass the right palm out from the center of the left palm, hook the hands, lift the knees and kick the feet, retract the feet and sink, step forward with the left foot, and move the center of gravity forward , palms facing inward and outwards and rotated apart.

　20, Yunshou

Sit back with your feet closed, clasp your feet and press your palms to form a horse stance, with the left palm facing inward and the right palm facing down, with the left hand supporting and the right hand sinking. Yiyun's center of gravity shifts to his left foot, his right foot is supported by his left foot, and his right foot is retracted so that both feet are parallel. Eryun shifted the weight of his right hand to his right foot, raised his left foot, lifted his left foot, lowered his right foot and stepped forward with his left foot.

The center of gravity of the three left clouds moves to the left foot, the left foot is supported and the right foot is retracted, the feet are parallel, and the face is facing straight ahead. With four right hands, the center of gravity moves to the right foot, lifts the left foot, lifts the left foot, lowers the right foot and steps forward with the left foot. With five left hands, the center of gravity moves to the left foot, and the right foot is supported by the left hand and the right foot is retracted, keeping the two feet parallel. Six right cloud hands, point your left foot up and down and press your palm, turn around and pick up the ball and stand up, facing the diagonal angle.

When using cloud hands, pay attention to the upper hand reaching the eyebrows and the lower hand reaching the hips. Don't let your center of gravity rise and fall, walk in a balanced and even manner. Don't sway your shoulders from side to side. It's paddling with your hands, not your hands. I hope everyone will slowly understand every little move.

21, Single Whip

Turn the left palm eversion, pass the right palm out from the center of the left palm, hook the hands, lift the knees and kick the feet. Retract your feet and sink them, step forward with your left foot, hook your hands, put your left palm inward, move your center of gravity forward, rotate your palms outward, and keep your arms in a large circle with your palms erect.

　22, Gao Tan Ma

Turn your wrists and retract your palms and feet, with your left palm facing up and your right palm facing down. Push your right palm out from your left arm, lift your left foot and keep your toes parallel.

23. The lion kicks its right foot

Turn over your wrists, step back with your left foot, pass your left palm through the center of your right palm, with both palms facing up. Turn your wrists over and sit back, turn your palms and retract your feet into a small step. , lower your palms and press them, stand up with your palms, place your palms at shoulder level and shoulder width, palms upward, turn your palms inward to form fists, raise your knees and kick your feet, with the backs of your fists facing inward.

24. The lion kicks his feet to the left.

Retract the feet to embrace the ball, step forward with the palms crossed, move the palms forward, with the palm of the right palm facing up, the palm of the left palm facing down, and support the garden with both arms. The left palm Retract to the intestinal position, pierce the palms and retract the feet for a short step, turn the wrists and lower them, press the palms to support the palms and stand up, with the palms facing upward. Roll the two palms inward to form a fist, lower the knees and kick the feet, with the backs of the two palms facing inward.

25. Turn around and step forward with your left knee.

Retract your feet, bring your left palm to your right shoulder, point your left foot back, buckle your feet and turn around, hold up your right palm, and press down with your left palm. Step forward with your left foot, hug your knees and push your palms.

26. Hold your right knee and step forward

Sit back and swing your feet, turn your waist, bring your right palm from your left shoulder, hold your left palm up, press down with your right palm, and step out with your right foot. Hold your knees and push your palms.

27. Step forward to bend the tiger and beat it

Sit back, swing your feet and turn your waist, bring your left palm to your right shoulder, lift your right palm up and press down with your left palm. Step out with your left foot, The left palm is held in front of the knee and turned into a fist behind the back, and the right palm is smashed in front of the knee with the back of the fist facing forward.

28. Flash back

Sit back and buckle your feet, get into a straight horse stance, use your belt hands, turn right and left frame, with both fists facing up.

29. Step forward to block and pound

Retract your feet, bring your left fist to the right intestine, with the center of the fist facing inward, heels on the ground, swing your feet, turn your waist, lift your knees, and punch with the back of your fist. Facing forward, put your left fist to your right shoulder, step down, pass your left fist into your right fist, turn around and take your left foot back with the palm of your hand, with the back of both fists facing up, step forward with your left foot sinking, and bring your left fist from the intestines Circle, punch out with your right fist, cross your wrists, and face the back of your fist upward.

30, Small Grappling Hand

Sit back after the step, turn your wrist and clasp the palm in front of you, with the left palm inside the right elbow.

　31. Kick your feet with the right hand.

Kick your feet with a handbag, bring your hands to the left intestine, retract your feet to hold the ball, step forward and spread your hands, with the left palm facing outward and the right palm facing inward. , right hand at shoulder level, left palm at waist level.

　32, Left Tiger Pose

Sit back, retract your right palm to the intestine position, retract your left foot, hold it up with your right palm, step out with your left foot, and punch down the knee with your right fist , the left palm is brought from the intestine level to the level of the ear, with the back of the fist facing inward.

33. Right Tiger Pose

Put your palms together and retract your feet, turn around with your feet clasped, face forward, left fist in the intestine position, right hand at chest level, palm facing inward, retract your right hand to the intestines Position, hold up your left fist, withdraw your left foot into a Ding step, step up and punch down with your left fist, and bring your right fist to ear level.

　34, independent style

Sit back and swing your feet and legs, the center of gravity sinks, cross your hands, right fist is outside, raise your knees with fists, straighten your toes, and point the center of your left fist upward. Right fist with the heart facing forward.

35. Step forward to block and pound

The center of gravity sinks, the heels touch the ground, the right fist is raised, the fists and wrists are crossed, turn around and bring the fist, retract the feet, the center of gravity sinks, Step forward with your left foot, make a circle with your left fist from the intestines, punch out with your right fist, cross your wrists, and face the back of your fist upward.

36, as if closed

Sit back with your feet, buckle your feet to hold the ball, form a horse stance, hold the ball and turn the ball, flip the ball and swing your feet, turn your hands in front of your shoulders, forward Move your palms so that they are shoulder-width apart.

37. Cross Hands

Sit back and buckle your feet, cross your hands, palms facing down.

38. Hug the tiger back to the mountain

Hold the ball and squat down, with your ten fingers facing each other, lift it to the chest, step back with your right foot, and retract your left foot, shoulder width apart. The palms of both hands face down, sinking to the lower Dantian. The arms are rounded, and the palms are separated and closed at shoulder level.

Tai Chi practice skills

1. Concentration

To practice Tai Chi, you must be highly concentrated and quiet. parts, even to the belly of the U middle finger. When punching, are the thumb and little finger in perfect contact? When punching, is the strength transferred to the middle finger? Pay attention to these.

A set of boxing takes about 15 minutes, 83 styles, and hundreds of movements. It is carefully arranged and coherent. You must not let your thoughts wander. Tai Chi emphasizes concentration and concentration, and the logic and strength of every movement during boxing must be reflected. If you lose your mind, your boxing style will be wrong and your punch will fail. Some people say that walking is the best way to exercise. In fact, you can still think about things while walking, but you cannot fall into silence. Practicing Tai Chi is the best way to achieve tranquility, because it seeks tranquility while moving.

2. Songrou

The biggest feature of Tai Chi martial arts is the combination of transformation and fighting. When the opponent comes, I try my best to deflect it. Able to contain and transform, the main thing is to make the opponent lose balance and not to kill the opponent. Combination of fighting and fighting, especially Chen style Tai Chi with low frame, this is because the low frame has greater capacity. Chen Fakegong emphasized "obedience". Mr. Chen Zhaoxu said: The four major parts must be relaxed, that is, the shoulders and hips must be relaxed. Only when the whole body can relax can it be easier to absorb and transform.

3. Light and heavy

The punch must be both light and heavy, especially when the hands are going up to exert force, the waist and hips must be loose and heavy, that is, when it goes up, it must come down, like a golden rooster standing on its own , when you raise your right hand upward, your left hip must sink. It’s like a tree that wants to grow taller and its roots must penetrate deeply. When switching the center of gravity, the crotch must be lowered and the five toes of the feet must firmly grasp the ground. The smooth winding changes to the reverse winding, and the reverse winding changes to the smooth winding. When turning around, the base of the palm must be lowered. When the base of the palm collapses, the elbows should be dropped, the shoulders should be heavy, and the hips should be loose. When setting the posture, you must sink in a spiral and exhale while sinking.

4. Bacon

In boxing, bacon comes first, this is Chenjiagou’s famous saying in boxing. The position is wrong, the five toes are not gripping the ground, the lower part is not stable, and the upper part is not correct. The principles of modern sports pay attention to the stable angle of the human body, that is, the feet are parallel and slightly turned out. When punching vertically, the feet cannot stand in a straight line. The front and back should be riding in a line. When the feet are opened, the feet should not leave the ground as much as possible. The bow and horse steps must be distinguished. Chen Style Tai Chi has the most bow and step steps. What is the bow step, that is, the bowed leg and calf should be vertical, the knees should not be kneeling, the front legs are the support point, and the back legs are the force application point.

For example, in the right lunge, the force goes from the inside of the left heel, through the back joints of the waist and back, to the right hand. The most important thing is the hind legs. You can't kneel on your knees, but you have to roll your knees inward, push your big and small legs upward, loosen your hips, and buckle your feet inward. If you don't buckle, you won't be able to push hard. It is not Tai Chi to only emphasize softness and softness without harmonizing hardness and softness. The advancement should be gentle, and the retreat should be quick, such as curling the humerus backwards. When retreating, the feet cannot leave the ground, and it will be difficult to exert force when leaving the ground. Moreover, the retreat should be short and the progress should be gentle, which is the so-called "stepping like a cat". Boxing is not walking, just moving your feet will help.

5. Rules

You must respect the boxing rules, dig out the boxing rules carefully, and make sure that the appearance of your punches is in place. Hands, eyes, body, and steps cannot be careless at all. Like the shape of a palm, the little finger and thumb must be pointed, and the tiger's mouth must be round. When punching, the force is on the fingertips, and when lifting, the force is on the back of the hand. Different palm shapes have different usages. You should pay attention to these when boxing.

6. Strengthening the body

One of the first characteristics of Tai Chi is that it emphasizes that when practicing boxing, the whole body should be a family and the strength should be harmonized. This applies to all movements, large and small, and must be reflected in the internal rotation of the Dantian to drive the whole body under the command of the brain. Use your feet to absorb the rebounding force of the earth, thus integrating the internal and external forces of the human body into one. Put your hands together, your hands and feet together, your waist, legs and back all have to speak. The whole body should cooperate well, and the whole body should be moved by pulling one hair. It is emphasized that the inside does not move and the outside does not move, the waist does not move, the hands do not move, and the Qi is complete from the inside to the outside to prevent Single pendulum floating.

7. Dan Gong

The key to all Tai Chi movements is the pivotal role of the Dantian. Boxing movements are all over the body, and movements of all sizes must be centered on the Dantian. Dantian exercise is also called pelvic exercise. The so-called cauldron of "training essence and transforming qi" emphasizes the movement of the Dantian, that is, the lower abdomen below the navel.

The movement of Dantian plays an important role in the health of human life, regardless of the speed of movement. We know that the human pelvis contains the most organs, and most of the endocrine, digestive, excretory, and reproductive systems are in the Dantian area. The rotation of the Dantian is not only beneficial to the benign improvement of the endocrine and digestive system, but also can provide good exercise for sexual and reproductive functions.

8. Zhongzheng

Keep your upper body neutral at all times. When doing this pose, you need to hold your neck upright, your chin tucked in, your eyes level, and your head upright. Teacher Chen Zhaokui compared the chest and waist to a handsome man on a chessboard, which cannot be moved easily. People call Chen Changxinggong, the master of Chen Style Tai Chi, "Mr. Tablets". His boxing rules require that the chest, waist and trunk must be kept straight. He is not allowed to tilt left or right, bend forward or raise, or sway left or right.

Baihui and perineum acupuncture points should have a feeling of pulling up and down at any time and in any state. In this way, your spine, cervical spine, thoracic spine, and lumbar spine will be less likely to get sick. At the same time, through the three-dimensional spiral force, it must be flexible, flex and extend freely, and rotate freely.

9. Balance

Boxing should emphasize three-dimensional balance, and it should be symmetrically balanced up and down, front and back, and left and right. When you push your hands forward, your waist Mingmen will be supported backwards. Whenever you go up, you must go down. When you go left, you must go right. When you go forward, you must go backward. This is called eight-sided support.

10. Spiral

The biggest feature of Chen style Tai Chi is the silk wrapping, and the movements of the limbs are either reverse or smooth. The most important thing is the three-dimensional spiral of the chest and waist. When making a fist, you must first sink your right hip, turn your left hip, and turn your chest slightly to the left. When raising the fist, sink the left hip, turn the right hip, and turn the chest and waist to the right.

The main characteristics of Tai Chi

Tai Chi is unique in martial arts and has distinctive features. It requires calmness to stop, softness to overcome hardness, avoidance of reality and use of strength to exert force, and advocates that everything should be based on the objective, live according to others, and stagnate according to oneself.

"The enemy has not moved yet, you have moved first", "The last move is the first to arrive", lead the opponent in, make him lose weight, or disperse the opponent's strength, take advantage of the weakness, and fight back with all his strength. This martial art principle of Tai Chi is reflected in push hands training and routine movement essentials. It can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in offensive and defensive combat training.

Tai Chi martial arts all follow the principle of yin and yang, with "induction, transformation, combination and release" as the main martial arts process. When performing a skill, Ting Jin senses the size and direction of the opponent's force, follows the trend and changes its path, diverts the force from the future, and then uses the force to exert force.

The eight types of force in Tai Chi: push (used to dissolve or combine force to send people away), stroke (used to use force to attract people backwards), squeeze (external force to the lower body), press (to apply force to the lower body) The external pressing force of the upper plate, or a reverse joint holding method), Cai (smooth force to combine the opponent's force, or a holding method), Su (using the side pressing force to destroy the opponent's balance), elbow (hitting the person with the tip of the elbow) ), rely on (hitting people hard from front to back with your shoulders). Tai Chi is a kind of fighting technique. Its characteristics: Use softness to overcome hardness, use stillness to wait for movement, use roundness to straighten, use small to defeat big, use weak to defeat strong.

Comprehensiveness

Tai Chi is a comprehensive systematic project and a comprehensive discipline with the characteristics of Han traditional culture. It involves people and society, people and nature, and the relationship between people and nature. Issues related to the human body itself include classical literature, physics, health science, medicine, martial arts, physiology, psychology, sports biomechanics, etc., reflecting the cosmology, life outlook, moral outlook, life outlook, and competitive outlook of Eastern literature.

Adaptability

Tai Chi movements are gentle, the speed is slow, the boxing styles are not difficult to learn, and the high or low stance and amount of exercise can be adjusted according to the individual's physique. The difference is that it can adapt to the needs of different ages and physiques, and is not just for the elderly and weak. Whether it is theoretical research or personal practice, whether it is improving skills and kung fu, or prolonging life and maintaining health, whether individuals are seeking to improve themselves in life, they can participate in Tai Chi and obtain their respective needs.

Safety

Tai Chi is a loose, smooth, flexible, and effortless movement that can not only eliminate the practitioner’s original clumsy strength and stiffness, but also avoid Damage to muscles, joints, ligaments and other organs. It can not only change people's exertion habits and instincts, but also avoid the possibility of chest tightness, tension, and obstruction of Qi and blood caused by improper exertion and improper breathing.