熱身功
一. 站樁
1. 無極樁 2. 渾圓樁 3. 十字樁 4. 白鶴亮翅樁 5. 單鞭樁
過程：
二. 甩手
1. 左右斜向上甩 2. 環抱 3. 蹲拍 4. 左右甩 5. 隨意甩
過程： 1. 隨意甩 2. 轉腰鬆胯甩 3. 轉腰落胯甩 4. 轉腰不轉胯甩
三 舒筋十二式
四. 1. 白鶴亮翅 2. 前甩墊腳 3. 熊經 4. 蹲三下 再轉肩 5. 左右開胯蹲 6. 不倒
五. 扳手，側板， 拉肩膀
六. 五行步伐
1. 無極樁
Wu Ji Zhuang, also known as Standing Stake, is a fundamental practice in Tai Chi Chuan that aims to cultivate stillness, balance, and internal energy. It is a simple yet profound practice that can be beneficial for people of all ages and fitness levels.
Basic Stance
Stand with your feet shoulder-width apart, with your toes pointing slightly outward.
Relax your knees slightly, just enough so that they are not locked.
Sink your weight into the ground, feeling the connection between your feet and the earth.
Align your spine by lengthening your tailbone towards the floor and your crown of your head towards the ceiling.
Relax your shoulders and let your arms hang loosely at your sides.
Keep your tongue lightly touching the roof of your mouth, and close your lips gently.
Breathe naturally through your nose, allowing your breath to flow smoothly and deeply.
Key Points
Relaxation: The key to Wu Ji Zhuang is to relax your entire body as much as possible. This will allow your qi (internal energy) to flow freely and your body to align naturally.
Alignment: Proper alignment is essential for Wu Ji Zhuang. This means that your spine should be straight, your shoulders should be relaxed, and your weight should be evenly distributed throughout your feet.
Awareness: Pay attention to your body and your breath throughout the practice. Notice any areas of tension or discomfort, and gently release them.
Patience: Wu Ji Zhuang is a practice that takes time and patience. Don't get discouraged if you don't see results immediately. Just keep practicing regularly, and you will eventually begin to experience the benefits of this practice.
Benefits of Wu Ji Zhuang
Improves balance and coordination
Reduces stress and anxiety
Increases flexibility and range of motion
Strengthens the internal organs
Enhances mental clarity and focus
Tips for Beginners
Start with short sessions and gradually increase the duration as you become more comfortable.
Practice in a quiet and peaceful place where you will not be disturbed.
Focus on your breath and let go of any thoughts or distractions.
Be patient and consistent with your practice.
Wu Ji Zhuang is a valuable practice that can benefit your physical and mental health. If you are interested in learning more about this practice, I recommend finding a qualified Tai Chi Chuan instructor who can guide you through the proper form and technique.
In Wu Ji Zhuang (Standing Stake), there are two common hand placements:
- Natural Hang: This is the simplest and most common hand position. Here's how to do it:
- Let your arms hang loosely by your sides, with your shoulders relaxed and dropped.
- Keep your elbows slightly bent, not locked.
- Fingers should be slightly separated and naturally curved, almost as if you're holding a small ball very gently in each hand.
- Palms face your thighs naturally, without forcing any rotation.
- Embracing the Belly: This variation offers a slightly different feeling and can help cultivate internal awareness. Here's how to do it:
- Start with the natural hang position.
- Slowly raise your arms a few inches away from your body, keeping elbows slightly bent.
- Round your arms slightly in front of you, with palms facing your abdomen at around belly button level.
- Imagine you're gently embracing a ball in front of your lower belly.
- Maintain a feeling of relaxed openness in your chest and shoulders.
Choosing the Right Hand Position:
- Beginners often find the natural hang position to be more comfortable and easier to maintain for longer periods.
- As you become more comfortable with Wu Ji Zhuang, you can experiment with the "embracing the belly" variation.
- Ultimately, the best hand position is the one that feels most natural and allows you to relax your entire body.
Additional Tips:
- Regardless of the hand position you choose, avoid clenching your fists or tensing your fingers.
- Let your arms hang freely, without any unnecessary stiffness.
- Focus on feeling a sense of connection between your hands and the rest of your body.
I hope this clarifies the hand placement options for Wu Ji Zhuang!
2. 渾圓樁
渾圓樁和無極樁都是太極拳中的基本功法，它們在站立姿勢和注意要點上有所不同。以下是它們的注意要點和區別：
渾圓樁的注意要點：
1. 站立姿勢：雙腳與肩同寬，腳尖略微內扣，膝蓋微微彎曲但不超過腳尖，重心均勻分布在兩腳之間。
2. 手臂位置：雙手自然抬起，約與肩同高，手臂彎曲呈圓形，像抱著一個大球，手指放鬆自然分開。
3. 身體放鬆：全身放鬆，肩膀下沉，肘部自然下垂，腰部放鬆但保持直立，尾椎微微內收。
4. 呼吸：自然呼吸，呼吸要深長而均勻，意識集中在丹田。
5. 意念：保持意念專注，不急不躁，心神平和，意守丹田。
無極樁的注意要點：
1. 站立姿勢：雙腳與肩同寬，腳尖略微外展或平行，膝蓋微微彎曲，重心在腳心。
2. 手臂位置：雙手自然下垂或輕放於丹田前，手指放鬆自然。
3. 身體放鬆：全身放鬆，肩膀下沉，肘部自然下垂，腰部放鬆但保持直立，尾椎自然垂直。
4. 呼吸：自然呼吸，呼吸要深長而均勻，意識集中在丹田。
5. 意念：意念放空，心中無任何雜念，進入自然的無我狀態。
渾圓樁與無極樁的區別：
1. 手臂位置：渾圓樁的手臂呈抱球狀，手臂有一定的高度和形狀要求；無極樁的手臂自然垂下或輕放於丹田前，更加自然隨意。
2. 意念狀態：渾圓樁強調意守丹田，保持意念專注；無極樁強調放空意念，進入自然無為的狀態。
3. 重心分布：渾圓樁要求重心均勻分布在兩腳之間；無極樁則強調重心在腳心，更加放鬆自然。
總之，渾圓樁和無極樁雖然都是太極基本功，但在手臂姿勢、意念要求和重心分布上有所不同，練習時需根據自身需求選擇適合的站樁方式。
Both Hun Yuan Zhuang and Wu Ji Zhuang are
fundamental standing postures in Tai Chi, but they differ in terms of stance
and key points. Here are the key points and differences:
Key
Points of Hun Yuan Zhuang:
1. Stance: Stand with feet shoulderwidth
apart, toes slightly turned in, knees slightly bent but not beyond the toes,
with the weight evenly distributed between both feet.
2. Arm Position: Raise both arms naturally
to shoulder height, with elbows bent to form a circle as if hugging a large
ball. Fingers are relaxed and slightly apart.
3. Relax the Body: Keep the whole body
relaxed, shoulders down, elbows naturally hanging, waist relaxed but upright,
and tailbone slightly tucked in.
4. Breathing: Breathe naturally, deeply,
and evenly, with the focus on the Dantian (lower abdomen).
5. Mental Focus: Maintain focused intent,
stay calm and unhurried, keep the mind peaceful, and concentrate on the
Dantian.
Key
Points of Wu Ji Zhuang:
1. Stance: Stand with feet shoulderwidth
apart, toes slightly turned out or parallel, knees slightly bent, with the
weight centered on the feet.
2. Arm Position: Let both arms hang
naturally or rest gently in front of the Dantian, with fingers relaxed.
3. Relax the Body: Keep the whole body
relaxed, shoulders down, elbows naturally hanging, waist relaxed but upright,
and tailbone naturally vertical.
4. Breathing: Breathe naturally, deeply,
and evenly, with the focus on the Dantian.
5. Mental Focus: Empty the mind, free from
any distractions, entering a natural and selfless state.
Differences Between Hun Yuan Zhuang and Wu Ji
Zhuang:
1. Arm Position: Hun Yuan Zhuang requires
the arms to form a hugging shape, with specific height and shape requirements;
Wu Ji Zhuang allows the arms to hang naturally or rest gently in front of the
Dantian, being more relaxed.
2. Mental State: Hun Yuan Zhuang emphasizes
focusing on the Dantian, maintaining concentrated intent; Wu Ji Zhuang
emphasizes emptying the mind, entering a natural, effortless state.
3. Weight Distribution: Hun Yuan Zhuang
requires the weight to be evenly distributed between both feet; Wu Ji Zhuang
emphasizes centering the weight on the feet, being more relaxed and natural.
In summary, although both Hun Yuan Zhuang
and Wu Ji Zhuang are fundamental Tai Chi practices, they differ in arm
position, mental focus, and weight distribution. Practice them according to
your needs.
3. 十字樁
4. 白鶴亮翅
5. 單鞭
二. 甩手
甩手功是一種簡單易學的養生功法，具有疏通經絡、活血化瘀、增強免疫力等功效。不過，在練習甩手功時，也需要注意一些事項，以免造成傷害。
以下是一些甩手功的注意事項：
- 練習前做好熱身
練習甩手功前，應先進行510分鐘的熱身運動，如原地踏步、活動手腕、肩膀等，以免造成肌肉拉傷。
- 注意姿勢
練習甩手功時，應保持自然站立，雙腳與肩同寬，兩臂自然下垂，掌心朝外。甩手時，應以肘關節為支點，前臂放鬆，手指自然伸展，利用重力帶動手臂前後來回甩動。
- 不宜用力過猛
甩手功應以輕鬆自然為原則，不宜用力過猛。如果感到手臂酸痛，應適當休息。
- 不宜過度疲勞時練習
過度疲勞時，肌肉和關節的柔韌性和協調性較差，容易造成運動傷害。因此，不宜過度疲勞時練習甩手功。
- 某些人群不宜練習甩手功
以下人群不宜練習甩手功：
- 有肩頸、關節等疾病的人
- 孕婦
- 醉酒者
此外，練習甩手功後，應適當休息，避免立即洗冷水澡或吹冷風。
以下是一些甩手功的常見錯誤姿勢：
- 手臂過於僵硬
有些人練習甩手功時，手臂過於僵硬，容易造成肌肉拉傷。
- 甩手幅度過大
甩手幅度過大，容易造成關節損傷。
- 甩手速度過快
甩手速度過快，容易造成肌肉酸痛。
如果在練習甩手功時出現疼痛等不適症狀，應立即停止練習，並諮詢醫生或專業人士。
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