太极（Tai Chi）.doc

太极（Tai Chi） Chen Tai Chi - internal skills tutorial complete Chen Tai Chuan internal exercises tutorial (1) A pile of Hunyuan, (for 30 minutes) Content: 1, starting type: feet parallel separation, shoulder width (or slightly wider than the shoulder), two knees slightly bent, upper body natural upright, impartial; two hands natural droop, hand is not close fitting. 2, his hands slowly raised to the chest was holding a ball (like hands hold a balloon), chest open (but not intended to relax, shoulder, chest) with empty hands from the chest armpit, feet slightly far, palm inward, the relative distance between the fingertips, hands for two to three. Hands, fingers, natural micro Zhang can. Micro sat Italy hips (like sitting on a high stool), back and waist like slightly behind the trees or wall, paradox, most weight fall on the heel. 3, exercise, facial expression of natural smile, eyes straight ahead, do not look up or bow, while practicing, you can also close your eyes to practice. Breathe naturally, relax all over your body. As long as the natural upright body posture, arm lift right, namely to achieve the requirements of zhanzhuang. 4, relaxation training: consciousness from top to bottom, repeated relaxation three times. Order: head, neck, shoulders, arms, hands, chest, abdomen, waist, hip, thigh, calf and foot. The correct way to relax is to avoid involuntary muscle tension and restore the natural state. 5, do not need specific ideas, do not need to calm. 6, hemodilite: hands down, gently hold overlapping cover in the navel position, resting 1 - 3 minutes. Then rub your hands hot, gently rub the face several times dozens of times (refer to the massage in the auxiliary content). Explain： 1, each practice time from 10 minutes, 5 minutes intervals and then practice, a total of two times. Gradually increase to 30 minutes at a time, just practice once. A little about the activities of each joint should be 2, standing before (all gymnastics can); after 3-5 minutes to wal