Many people who don’t know much about Tai Chi think that the traditional Tai Chi routines are lengthy, cumbersome, slow and a waste of time. In today’s fast-paced era, time is money. In order to reduce the time spent practicing Tai Chi, To cater to the needs of the masses, they drastically cut off the practice time of traditional routines by three-quarters. However, in doing so, they cut off the essence of Tai Chi. The result is that well-intentioned people do things with poor results. Now I want to talk about why Tai Chi cannot be simplified:

Tai Chi is one of the most unique sports methods among all sports in the world. It is unique in China and is also in China’s specific history. The products of the times are nurtured by China’s long history and culture. Since Yang Luchan learned Chen-style Tai Chi from Chen Changxing in Chenjiagou, three generations of the Yang family have painstakingly studied, constantly created, and adapted to the needs of social development. When they were teaching boxing in Beijing, they faced new learning challenges. Boxing objects - Wang Gong, Baylor, these playboys love martial arts but are afraid of hardship. According to the new boxing objects, Yang deleted the difficult movements such as fast power, jumping and jumping in Chen Quan, and changed the movements to slow ones. Boxing routines that are gentle, even in form, stretched and generous in posture, have inner strength, are implicit but not explicit, and have beautiful images have become the art of martial arts training. As teacher Yang Chengpu said: "Tai Chi is the art of hiding needles in cotton." This creative adaptation not only retains the martial arts and offensive and defensive content, but also meets the needs of practitioners, and can also adapt to the needs of the weak and sick to heal and keep fit, both men and women. It is suitable for people of all ages. Some patients with chronic diseases for whom medicine is ineffective can, through a period of serious and uninterrupted practice, improve their condition to varying degrees, or even recover without medicine, and prolong their lives. This is true. Tai Chi is unique in the history of world sports. It is a precious cultural heritage of the Chinese nation and a great contribution to human health. Because it has so many advantages and is deeply loved by the masses, it spreads quickly and is popular among all people. One of the most popular sports in fitness.

The emergence of simplified Tai Chi has indeed played a great role in popularizing the movement of Tai Chi, but we cannot help but see its negative effects. The effect of practicing "simplified routines" will be very different from practicing "traditional routines". "Simplified routines" greatly weaken the original functions and effects of "traditional routines" and reduce their original therapeutic and fitness effects. "Simplified routines" "It has developed in the direction of dance and performance (to put it inappropriately, it has become a bit "deteriorated"), and the four elements of "complexity, difficulty, slowness, and length" in the simplified traditional Tai Chi routines are precisely Its essence is now described in detail: The Yang style traditional routine is divided into three sections. It takes about fifteen to twenty minutes to practice a set of boxing. The design idea of ??the routine is to take into account the acceptance ability of beginners. Therefore, It is from simple to complex, from easy to difficult, repeating important fist postures while adding new fist postures, constantly deepening the impression, and serving as a bridge to connect new fist postures. The repetition of this kind of fist posture should not be regarded as "long and cumbersome", but a way to increase the amount of exercise. It is to heat the water for boiling (please refer to the example of boiling water later), and to create a good place for the true energy in the body. Born out of the emergence of. Anyone who has practiced traditional routines will have the same experience, that is, the joints of the whole body are loosened, the intention is not exerting force, and the limbs follow each other up and down, the inside and outside are consistent, the postures are even and slow, and the movements are highly concentrated. By the end of the second period of exercise, the body has begun to heat up, sweating slightly, and the internal energy has been activated in the body and spread throughout the body. Sweating is a good thing, because the surface of the human body is covered with sweat glands, which are the pathways for sweating and dissipating heat. Each sweat gland contains immunoglobulin A. This biochemical substance can prevent external bacteria and viruses from entering the body through the sweat gland pores. Therefore, People who perspire regularly are less likely to get sick. Sweating through boxing practice is a good medicine for treating air-conditioning diseases, diseases of modern civilization, and diseases of affluence. In the third section of practice, the inner Qi has circulated throughout the body, the Qi machine is active, and the Qi promotes blood circulation. The inner Qi of a sick person will attack the diseased area, and play a role in curing the disease, and the healthy person will strengthen his body. With a healthy body and a balance of yin and yang, the cellular and molecular structures in the body will also shift from disordered arrangement to orderly arrangement. To give an analogy: It's like boiling water. When the water reaches the boiling point of 100 degrees, steam is produced. The steam is the power. The lid of the teapot is pushed open by the steam. Traditional routine training

One trip of boxing 15-20 Minutes are like boiling water, the inside of the body is qi-formed, and the true qi flows in the body. Wherever the qi goes, the blood will flow. The qi and blood will flow smoothly, and all diseases will disappear on their own. This is its simple treatment mechanism. explanation. After Tai Chi is simplified, the practice time is less than five minutes. It is like water that stops burning when it reaches 30 degrees. After leaving the stove, the temperature of the water cools down quickly and the internal energy has not been activated. The amount of exercise is too small. , so the effect of physical exercise is poor. Practicing Tai Chi is "practice time", and time is the amount of exercise. It is not good if the time is short. You have to practice for more than fifteen minutes to have obvious therapeutic effects. If you can practice slower and extend the practice time of the traditional routine to twenty to twenty-five minutes, it will be better. Prevent and cure diseases. The effect will be better. According to relevant medical information, only when Tai Chi is practiced continuously for more than 25 minutes, the pressure can inject fresh blood into the bone cavity, activate bone marrow cells to import hemoglobin into the blood, and delay aging.

Therefore, a set of simplified Tai Chi that only lasts for about 5 minutes cannot achieve the effect of prolonging life. However, if you practice simplified Tai Chi without stopping after practicing it once, and then repeat it several times until it lasts for more than fifteen minutes, it will It will have the same effect, because "time" is the amount of exercise, and it is wrong to "think it is lengthy" or "repetitive". Therefore, the effect of practicing Tai Chi is closely related to "the length of time", which is based on "whether the inner energy is activated and sufficient." , whether it flows in the body", as the standard for testing the effect of exercise, if exercise has no effect, or the effect is not significant, it will backfire. This is the benefit of "long" practice time in my opinion, and it is also the first reason why Tai Chi cannot be simplified. Let me talk about my understanding of the traditional Tai Chi routines that are effective in treating certain diseases due to their "complexity" and "difficulty". Due to excessive use of brainpower, mental workers are often excited about a certain exciting point in the brain for a long time, and are often prone to symptoms such as headaches, insomnia, neurasthenia, etc. The Soviet medical expert Pavlov, on the "excitation" and "inhibition" of brain function "There is a penetrating discussion: "When the brain is overused and excited for a long time, headaches, insomnia and other phenomena will inevitably occur. If the content of the activity can be changed, the brain will change the excitement points. Due to the emergence of new excitement points , the original "excited point" will enter the "inhibited state" (to this effect), in other words, the brain is rested. Tai Chi is a summary of the essence of Chinese martial arts theory. It has a set of theories and routines that are completely different from any martial arts school. , from head to toe, from the inside to the outside, there is a complete, strict and cumbersome set of requirements, and it is both internal and external, and requires all its theories and connotations to be reflected when practicing boxing. The difficulty can be imagined. Because of the "difficulty" and "complicated requirements" of Tai Chi, students are so focused on practicing complex movements that they have no time to think about their original work and study courses, as well as other things that worry them. Therefore, Tai Chi The "difficulty" and "trivial requirements" become new "exciting" content in the mind of the boxer, and a new exciting point is found. The original "exciting point" will enter a "protective inhibition state", causing the brain to Get a rest, and can eliminate the pathological excitement caused by the disease in the cerebral cortex.

"Excitation" and "inhibition" have been "balanced". This is the "difficulty", "complexity" and "complexity" of Tai Chi. The treatment mechanism of "complex requirements", so people who learn boxing should not be "difficult" and "complicated", but should enjoy "difficulty" and "complexity", because these complicated and complex requirements, as well as the incisive boxing theory, are precisely This is the essence of it. This is the second reason why I think the traditional routine of Tai Chi cannot be simplified, and the good medical effects are produced due to the "complexity and difficulty" of the exercise. Let's talk about the benefits of "slowness", all sports in the world. The events are all medium speed or fast speed. There has never been a slow speed training method to train fighting skills. Only China's Yang Style Tai Chi uses its unique training method - slow, as a method of exercise, using slow speed. To train extremely fast martial arts effects. He requires practitioners to perform various movements at a slow speed, not only at a slow speed, but also at a uniform speed. It must be slow and even, and there must be no suddenness or slowness in the middle. To change the speed, you need to keep the same speed at the beginning, because Tai Chi is a type of boxing that combines both internal and external skills. It is a combination of internal and external training." "Neigongquan" uses slow-speed movement methods to train extremely fast fighting skills, hitting people without knowing it (referring to those with high kung fu skills).

This is a bit like the right hand holding a long bow when learning the violin. , slow bow, and uniform distribution of notes on the bow string are similar in time. Only when the slow bow is drawn evenly and well can the fast bow be drawn quickly and not randomly in the future. It is a basic course for fast playing. Broadly speaking, Tai Chi is also It can be regarded as a kind of "Qigong". It triggers internal movements with external movements (movements, fist postures), and stimulates external movements with the spirit and Qi. Cooperating with the external movements, the internal and external movements are highly harmonious and unified with mind, energy, form and spirit. Because Qigong It contains the important content of regulating the mind, regulating the breath, and regulating the body. This content establishes the reason why practice must be performed at a slow speed. Because it is impossible to adjust the mind, breath, and body at a medium or fast speed, and the breath must be thin, long, even, and deep during the breath adjustment process. Therefore, only by using slow speed can we cooperate well with each other. When moving at a slow and even speed, the brain can be quiet and have enough time to think, observe, comprehend, and figure out the best combination of the inner meaning of the boxing and the body movements.

Through slow and even speed practice, the brain's attention can be strengthened, which helps to concentrate the thoughts. The intensity of "inhibition" and "excitation" in the brain is strengthened, so that new "exciting points" are always available. In a highly excited state, the inhibition points that have entered the "inhibition state" can rest better and have a better effect on treating neurasthenia. Neigongquan particularly emphasizes the role of mental power and the training of mental power, such as "intention without force", "intention is broken and intention is continuous", etc.

But slow practice is a method, not a goal. Tai Chi should be able to be fast and slow. Slow practice is for faster attacks in the future and for practicing the best coordination ratio of body movements, because the hands, eyes, and body The more accurate the coordination ratio of , method, and step is, the higher the precision will be. When attacking quickly, the enemy can be struck stably, accurately, and fiercely, achieving what the boxing scripture says: "If you move urgently, you must respond quickly; if you move slowly, you can follow slowly..."

The amount of exercise in slow-speed exercises is relatively small, and it is suitable for people with different physical constitutions such as the old, weak, sick and disabled. Through long-term slow movement of limbs, the muscles, tendons, joints and ligaments of the whole body can be exercised. The twisting and twisting, the slow stretching, lifting, and rising of the limbs, as well as the mutual self-massage of the internal organs are more conducive to the smooth flow of qi and blood in the meridians, and the activation of "zhen qi" in the body requires a certain amount of exercise time. Movement guidance can only occur. The general rule is that the activation of true energy requires uninterrupted slow movement for more than 12 minutes before it begins to appear in the body. This phenomenon shows that the amount of exercise is directly proportional to the length of exercise time. Without enough exercise time, it is impossible to have enough exercise. The amount of exercise can only be accumulated by continuous exercise over a long period of time, and changes in physical fitness can only be achieved by the continuous accumulation of exercise in the body. This is a simple process from quantitative change to qualitative change. If you can mobilize the "Qi" in your body every day and sweat every day, your physique will change over time, and your body will naturally get better day by day. The general situation is: when After you practice a boxing exercise at a slow speed for 20 minutes, you will be sweating but not panting. The slow and gentle boxing posture will activate the true energy in the body.

Reposted from China Tai Chi Net, author Huang Mingshan

Shanren Sports wishes all boxers good health and fun exercise~