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24 Simplified Tai Chi

The 24-style Simplified Taijiquan is also called Simplified Taijiquan. It was organized by the National Sports Commission (now the State Sports General Administration ) in 1956 to organize Taijiquan experts to absorb the essence of Yang’s Taijiquan. Although it only has 24 movements, compared with the traditional Taijiquan routines, its content is more refined, the movements are more standardized, and it can fully reflect the sports characteristics of Taijiquan.

Breathe naturally

The breathing methods of Tai Chi practice include natural breathing, abdominal forward breathing, abdominal reverse breathing, and boxing breathing. The above-mentioned breathing methods, no matter which one is adopted, should be natural, even and thin, slowly and slowly, and should cooperate with the movements naturally. Beginners use natural breathing.

24-style Taijiquan is a set of entry-level Taijiquan prepared by the country in line with the guiding ideology of promoting the national essence and carrying forward traditional martial arts. It has concise movements and condensed the essence of traditional Taijiquan. It is suitable for all ages and is a must for morning exercise at home Ready to go!

Actions and formulas

1. Getting started
① Stand with your feet open, ② raise your arms forward, ③ bend your knees and press your palms.

2. wild horse mane.

A. ①Close your feet to hold the ball, ②Turn left and step out, ③Lunge to break up.
b. ① Sit back and roll your feet, ② follow the step to hold the ball, ③ turn right and step out, ④ lunge to break up.
c. ① Sit back and roll your feet, ② follow the step to hold the ball, ③ turn left and step out, ④ lunge to break up.

3, white crane bright wings

① Hold the ball in front of your chest with a half-step, ② sit back and raise your arms, ③ break up with a virtual step.

4, kneeling
A. ①Turn left to drop your hands, ②Turn right to close your feet and raise your arms, ③Step out and bend your elbows, ④Lunge and push.
b. ① Sit back and put your feet up, ② follow the steps and raise your arms, ③ step out and bend your elbows, ④ lunge and push.
c. ① Sit back and put your feet up, ② follow the steps and raise your arms, ③ step out and bend your elbows, ④ lunge and push.

5. Hand waving the pipa
①Extend your hands with the steps, ②Sit back and raise your palms, ③Fake steps and close your arms.

6. Inverted humeral
① Spread both hands out, ② raise knees and bend elbows, ③ step back with wrong hands, ④ sit back and push palms. (repeated four times)

7, left holding the sparrow’s tail
①Turn right to hold the ball with your feet, ②Turn left to take a step, ③Lunge with arms, ④Turn left to spread your palms with your arms, ⑤Sit backwards, turn right and stroke down, ⑥Turn left to step out with your wrists, ⑦Squeeze forward with lunges, ⑧ Sit back, bend your elbows and retract your palms, ⑨ lunge and press your palms.

8, the right side of the sparrow’s tail
①Sit back and buckle your feet, turn right to break up, ②return your weight, collect your feet and hold the ball, ③turn right to take a step, ④ lunge to spread your arms, ⑤ turn right to spread your palms with your arms, ⑥ sit back and turn left and stroke down, ⑦ turn right and step out Hands, ⑧ lunge forward, ⑨ sit back, bend elbows and retract palms, ⑩ lunge push palms.

9, single whip
①Turn left to buckle your feet, ②Turn right to close your feet and spread your arms, ③Step out to hook, ④Lunge press.

10, cloud hands
①Turn right to drop your hand, ②Turn your cloud hand to your left, ③to press your palm side by side, ④turn your right hand to your cloudy hand, and ⑤to step out and press your palm. (Note: Repeat three times)

11, single whip
① Slope step, turn right and raise arm, ② step out to hook, ③ lunge and push palm.

12, high exploration horse
① Sit and spread your hands after following a step, ② Push your palms with a virtual step.

13, right kick
① Retract your feet and hands, ② turn left and step out, ③ lunge and draw an arc, ④ hug and lift your knees, ⑤ break-up and kick your feet.

14. Double peaks penetrate the ears
① Retract your feet and set your hands, ② step out and close your hands, and ③ lunges and punches.

15. Turn around and kick your left foot
① Sit back and buckle your feet, ② turn left and spread your hands, ③ turn back to hug your knees and lift your knees, and ④ break up and kick your feet.

16. The lower left is independent
① Retract the feet and hook the hands, ② squat and walk, ③ wear the palms down, ④ put the feet up and bow the legs, ⑤ buckle the feet and turn around, ⑥ lift the knees and lift the palms.

17. The lower right is independent
① Set foot and turn left to hook hands, ② squat and walk, ③ squat down with palms, ④ put feet and bow legs, ⑤ buckle feet and turn around, ⑥ lift knees and lift palms.

18, shuttle around
① Step down, ② hold the ball with the step, ③ turn right and step out, ④ lunge and push the frame.
⑤ Put your hands in the back, ⑥ follow the steps to hold the ball, ⑦ turn left to step out, ⑧ lunge and push the frame.

19, sea needle
① Stepdown, ② Sit back and carry the handle, ③ Fake step with palm

20. Flash Arm
①Retract your feet and raise your arms, ②Step out and turn your palms, ③Lunge push frame.

21, turn around and move to block
① Sit back and buckle your feet, turn your palms to the right, ② close your feet and make a fist, ③ step forward and punch, ④ follow your steps to rotate your arms, ⑤ step out and wrap your fists and block your palms, ⑥ lunge and punch.

22, as closed as closed
①Put the arms and turn the palms, ②Sit back and retract the palms, ③Lunge and push the palms.

23, cross hands
①Sit back and buckle your feet, ②Turn right and swipe your feet to break up, ③Shift your weight and buckle your feet to draw an arc.

24, closing potential
①Close your feet and hug, ②Split arms to break up, ③Drop and close.

Peace of mind

The so-called “quiet mind” means that when practicing Taijiquan, all distracting thoughts should be eliminated from the mind and not disturbed by the outside world; the so-called “body relaxation” does not mean that the whole body is relaxed and tired, but refers to the basis of maintaining the correct posture of the body during boxing. , Consciously let the joints, muscles and internal organs of the whole body reach a state of maximum relaxation.

Round and Coherent

“Peace of mind and body relaxation” is the basic requirement for Taijiquan practice. And whether to achieve “roundness and coherence” is the main basis for measuring the depth of a person’s kung fu. The “coherence” required by Tai Chi practice refers to many aspects. One refers to the coherence of the limbs, the so-called ” joint penetration “.

The coherence of the limbs is based on the waist. In the process of movement conversion, it is required: for the lower limbs, use the belt to straddle, the knee to straddle, and the knee to tie the foot; for the upper limb, the belt is used to carry the back, the shoulders are carried, the shoulders are used to carry the elbows, and the elbows are used to carry the hands.

The second is the connection between actions and actions, that is, the “connection of potentials and potentials” – the end of the previous action is the beginning of the next action, and there is no interruption or pause between potentials and potentials. And “round living” is a further requirement on the basis of coherence, which means living smoothly and naturally.

References:
Further research on 24-style simplified Taijiquan in colleges and universities