初学太极拳如何快速掌握动作 How to quickly master the movements for Taiji beginners

[David Chen]

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初学太极拳如何快速掌握动作

2015-06-07 太极友

　　太极拳源于河南温县陈家沟，由太极拳鼻祖陈王廷所创，是属于世界的太极

拳运动，是中华民族宝贵的文化遗产之一。他富有东方文化的神秘魅力，渗透着

中国古典哲学、美学、伦理学和医学等深厚丰富的内涵，其精湛的理论和技术内

容，充分体现了中国人民的聪明智慧。它是中华民族对世界文明的贡献，深受各

国人民的喜爱。学者日众，习者如云，已成为全人类共有的文化财富。正以他无

穷的魁力，征服着越来越多的人。

由于太极拳的运动与我们日常生活中的其他运动有所不同，初学者一时无法适应，

加上又不能有效地放松肢体，因此总因记不住动作而着急。初学者如何快速掌握

动作呢？经过前辈们长期的实践经验，总结出了以下几种简单易学的方法，现提

供给广大初学者，以供参考：

一、通过基本功练习了解运动规律

　　基本功包括手上的各种缠丝动作和左右前后的步法练习。通过这些基本动作

的练习来初步了解陈氏太极拳对手法、步法、手型、步型的基本要求，明确陈氏

太极拳的基本特点和风格。

二、分解记忆循序渐进

　　按教练的分解口令把动作的一招一式来龙去脉弄清楚。了解动作的基本要求，

明白每个姿势的方向、角度和重心的虚实变换。学太极拳和学写字一样，要一笔

一划，认认真真，步步为营，循序渐进，欲速则不达。

三、快速比划动作

　　初学时无法把练拳的速度放慢。太慢反而容易断续、笨拙，为了先记住刚学

会的动作，可稍放快些速度比划，此法不求演练技巧和动作规范与否，只求动作

顺畅，把动作的内容结构和重心的虚实分清即可，旨在将动作连贯起来。待动作

稍熟练后再放慢速度体会细节。

四、边练边记动作名称

　　练拳需思想集中，心神专注。初学者往往难以做到，先将思想集中在动作与

名称上，练习动作的同时自己背诵动作名称，由于身体动作与记忆口诀同时进行，

既容易记住名称，也容易掌握动作内容，教练在念名称时，练习者也可在心里跟

着背诵。

五、形象默念

　　在安静的前提下（坐车、睡前），闭目回忆刚学会的太极拳动作。像过电影

似的将动作一个接一个在大脑中过一遍，口中可轻轻背诵动作名称，这样对强化

记忆很有效。

六、分段勤练法

　　将一套拳分成几段，逐段逐段地进行练习。第一段记熟后再记第二段，以此

类推，自然容易记。如老架一路分成六段，老架二路分成四段，单剑分成六段等。

　　熟能生巧，只要坚定信念勤加练习定有所成。拳打千遍，其理自现。勤奋刻

苦是练功的决定性因素。

[David Chen]

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Henan Wenxian Chenjiagou Taijiquan originated by Taijiquan Chen Wangting created by the originator, it is among the world's Tai Chi

Boxing movement, is one of the valuable cultural heritage of the Chinese nation. He's full of mysterious charm of oriental culture, permeated with

Deep rich connotation of Chinese classical philosophy, aesthetics, ethics and medicine, with its superb theory and technology within

Content, fully embodies the wisdom of the Chinese people. It is the Chinese contribution to world civilization, by the

I love people of the country. Scholars on the public, learning those clouds, has become common to all mankind cultural wealth. It is to him no

Poor charismatic, conquering more and more people.

Because tai chi exercise in our daily lives is different to other sports, beginners sometimes can not adapt,

Plus they can not effectively relax the body, so the total action and anxious because remember. Beginners how to quickly master

Step? After predecessors have long experience, summed up the following simple method to learn, is mentioned

Supply the majority of beginners, for reference:

First, by understanding the movement of basic skills training

Basic skills including hand movements and footwork various wrapping around before and after practice. With these basic movements

Exercise to a preliminary understanding of Chen Taijiquan technique, footwork, hand-type, step-type of basic requirements, clear Chen

Taijiquan basic features and style.

Second, a gradual decomposition memory

By decomposition of the operation password coach one by one to figure out the ins and outs. Learn basic requirement action,

Understand each pose in the direction, angle and center of gravity of the actual situation change. Learn tai chi and learn to write the same, to a

A program, earnest, at every step, step by step, haste makes waste.

Third, the rapid gestures action

Unable to slow down the boxing beginners. Slow but easy to intermittent, clumsy, just keep in mind in order to learn

Council action, can put a little faster speed gestures, this method is not seeking exercise tips and action norms or not, just the action

Smooth, structure and content of the action of the center of gravity to distinguish between the actual situation, the action is intended to link up. Pending action

Skilled and then slow down a little experience details.

Fourth, while practicing side note action name

Thinking boxing needs to focus, concentrate the mind. Beginners often difficult to do, the first thought focused on the action and

The name, reps while reciting their own action name, because the body movements and memory formulas at the same time,

Both easy to remember the name, but also easy to grasp motion content, read the name of the coach at the time, practitioners can also follow in their hearts

A recite.

Fifth, the image of meditation

In the quiet of the premise (car, bedtime), eyes recall newly learned Taijiquan. Like the movie

Like the action one after another in the brain over again, the mouth gently recite action name, so to strengthen

Memory is very effective.

Six sub-diligent practice law

The boxing set is divided into paragraphs, paragraph by paragraph, paragraph by paragraph to practice. Memorize the first paragraph after the second paragraph in mind, in order to

Analogy, naturally easy to remember. As the old frame all the way into sixth, old frame two into four, single sword into sixth and so on.

Practice makes perfect, as long as the firm belief diligently practiced given something. Punch a thousand times, its reasoning from now. Hard moment

Bitter is the decisive factor exerciser.