What is the 24-step Tai Chi?

In some parks or places for senior activities, we often see some elderly people practicing Tai Chi. Tai Chi has many benefits. It can not only enhance people's physical fitness, but also cultivate one's body and mind, allowing the elderly to live longer. Of course, there are many issues to pay attention to in the process of practicing Tai Chi. It is not as simple as we see. Next, let us learn about the 24-style Tai Chi.

Hua Tai Chi is one of the traditional martial arts of the Han nationality. It is a simplified Tai Chi routine promoted after the founding of the People's Republic of China. In order to facilitate the promotion of Tai Chi among the general public, in 1956, based on Yang Style Tai Chi, the complicated and repetitive movements were deleted and 24 movements were selected to compile the "Simplified Tai Chi". In order to meet the needs of the masses to practice Tai Chi, the Sports Commission of the People's Republic of China absorbed the strengths of Chen-style, Yang-style, Wu-style and Wu-style Tai Chi and compiled the "48-style Simplified Tai Chi" in 1979.

Tai Chi Simple Routine is a kind of folk fitness boxing of Han nationality. In 1956, the State Sports Commission organized some experts to compile the "Simplified Tai Chi" based on the traditional Yang Style Tai Chi, according to the principle of starting from simple to complex, step by step, and easy to learn and remember, removing the complicated and repetitive movements. They selected 24 movements. The whole set consists of four parts, and one set can be practiced in about 5 minutes. The main movements are: Wild Horse Split Mane, Hug the Knee and Twist the Step, Reverse Roll the Arm Shelf, Stroke, Press, Single Whip, Cloud Hands, Left and Right Kicks, Independent Shuttle, Sea Needle, Flashing Arm, Moving and Blocking Hammer, etc.

In 1979, the State Sports Commission created the 48-posture Tai Chi, which is a continuation and improvement of the simplified Tai Chi. The whole set consists of six sections and 48 postures, which can be completed in about 8 minutes. It is based on Yang style Tai Chi, absorbing the flat and round techniques of Wu style and Sun style Tai Chi and the withdrawing and following steps of Wu style and Sun style Tai Chi. Among them, the covering hands and horse stance rely on the Chen style Tai Chi which uses the power of Chen style Tai Chi.

1. Getting started

Stand with your left foot open, raise your arms forward, bend your knees and press your palms

Stand naturally upright with your feet shoulder-width apart, toes pointing forward, arms hanging naturally, hands placed on the outside of your thighs, and eyes looking straight ahead.

Slowly raise your arms forward, with your hands shoulder-width apart and your palms facing down.

Keep your upper body upright, bend your knees and squat down, while gently pressing down with your palms, lowering your elbows to match your knees, and looking straight ahead.

Twenty-four-style Jiquan picture collection

Twenty-four-style Jiquan picture collection (7 pictures)

2. The left and right wild horses have their manes divided

1. Left Wild Horse Split Mane

Slightly turn right, pull your feet back, hold the ball, turn forward, lunge and separate

(1) Turn the upper body slightly to the right, and move the body's center of gravity to the right leg. At the same time, bend the right arm in front of the chest with the palm facing downward. Draw the left hand in an arc from the front of the body to the lower right and place it under the right hand, with the palm facing upward. The two palms are facing each other like holding a ball. Then, bring the left leg to the inside of the right foot, with the toes touching the ground, and look at the right hand.

(2) Turn your body slightly to the left, step your left foot forward to the left, push your right heel back, and naturally straighten your right leg to form a left lunge. At the same time, continue to turn your upper body to the left, and slowly separate your left and right hands to the upper left and lower right respectively as you turn your body. Raise your left hand to eye level (palm facing up diagonally), with your elbow slightly bent. Place your right hand next to your right hip, also with your elbow slightly bent, palm facing down, fingertips facing forward, and look at your left hand.

2. Right Wild Horse Split Mane

Sit back, turn your feet, hold the ball, turn your body, step forward, lunge and separate

(1) Slowly sit back with your upper body, shift your body weight to your right leg, and lift your left toe slightly outward (approximately 45 to 60 degrees).

(2) Slowly step on the left foot, slowly bend the left leg forward, turn the body to the left, and move the body's center of gravity to the left leg. At the same time, turn the left hand downward, bring the left arm in front of the chest and bend it flat. The right hand moves in an arc to the upper left and is placed under the left hand. The palms of the hands are facing each other like holding a ball. Then the right foot is brought to the inside of the left foot, with the toes touching the ground, and the eyes are looking at the left hand.

3. Left Wild Horse Split Mane

Sit back, turn your feet, hold the ball, turn your body, step forward, lunge and separate

3. White Crane Spreads Its Wings

Slightly turn right, follow the step, hold the ball, sit back, turn, and separate.

(1) Turn the upper body slightly to the left, turn the left palm downward, bend the left arm flat in front of the chest, and draw an arc with the right hand to the upper left, with the palm facing upward, forming a ball-holding shape with the left hand. Look at the left hand, move the right heel forward half a step, sit back, and move the body's center of gravity to the right leg. Turn the upper body to the right first, face the front right, and look at the right hand.

(2) Move the left foot slightly forward with the toes touching the ground, forming a left empty step. At the same time, turn the upper body slightly to the left and face forward. As the body turns, the two hands slowly separate to the upper right and lower left. Raise the right hand and stop it on the right forehead with the palm facing the left rear. Place the left hand in front of the right hip with the palm facing down and the fingertips facing forward. Look straight ahead.

There are many things to pay attention to when practicing the 24-posture Tai Chi, so if you want to learn it, you should study it in depth, and don't just learn it superficially, as this will do very little good to your body. Of course, when practicing Tai Chi, you must get up early, because the air in the morning is fresher, which is just right for practicing Tai Chi.