27 Recommendations for Preventing Knee Joint Injury When Practicing Tai Chi
1When learning any martial art or art form, keep your heart open, don't be greedy and picky. Practicing Tai Chi is the same, it should be done step by step. Beginners should start with standing, first strengthen their physique. At the same time, the amount of practice shouldn't be too large, and should be within their own body's tolerance. As the kung fu increases, the practice time will also increase, which needs to be adjusted over time.
2You must fully warm up before practicing, and tidy up after practicing.
3When practicing punches, don't face air conditioning and fans, use fans to blow, and when practicing outdoors, also pay attention not to be in windward areas. 'Avoiding the wind' is the same as avoiding arrows.
4Give up cold drinks. Drinking cold drinks hurts the spleen and stomach, and it is also a kind of internal injury.
5Liver governs the, kidney governs the, you should take care of your liver and kidney.
6Occasionally hang from a pull-up bar, don't pull, relax and just hang. This is good for the shoulders, chest, and waist.
7Many knee joint diseases are caused by problems with the waist. You need to take care of your waist and knees, and keep them warm and well-maintained. When sleeping, try to sleep on a hard bed. Also, when and, use a waist protector.
8Practice basic skills extensively. If basic skills are not solid, it's pointless to rush to practice forms.
9For those who focus on health, don't always attend competitions. In China, gold doesn't matter.
10Don't blindly pursue low-level techniques. Low level is kung fu, without basic skills, it's pointless to blindly seek low levels, which is just self-harm.
11You must maintain a correct posture. Many people get injured because their posture is incorrect.
12You should stick to traditional forms and the theories behind them. These are the precious experience of previous generations. Many modern people randomly deny old forms, which ultimately harms themselves.
13A famous teacher and a knowledgeable teacher are different. A famous teacher may not be wise, and a wise teacher is often unknown.
14If beginners feel pain in their knees after practicing kung fu, observe it. The next day, if the pain is reduced by more than half after resting, it's normal pain. Take hot compresses. If the pain doesn't diminish much, investigate the cause.
15Just like traditional Chinese medicine and martial arts, you should study, especially.
16During intensive practice, a large amount of sweat is lost, and trace elements are also lost, so you can drink milk or bone soup before practicing, and drink salty water after practicing.
17Maintain a regular schedule for sleep.
18Kneeling can injure the knee joint. What is 'kneeling', means applying force to the knee joint. This is manifested when performing, where the front leg's little toe passes over the knee joint, and the knee joint exceeds the toe. Note: This refers to the front leg of the, not the back leg. Many people don't understand the principles of kung fu and think that, and of 's knee joint is not allowed to exceed the foot, resulting in uneven knees and horses.
19The knee joint, hip joint, and ankle joint must be practiced open through basic skills. The traditional Tai Chi basic skills 'living' mainly solves this problem.
20When performing standing and walking, the two knee joints should not be artificially supported, of course, they should not be squeezed with the groin. This is also a major cause of knee injuries for Tai Chi practitioners. Many people mistakenly believe that outer support is 'round groin', which is a misunderstanding of Chinese culture. 'Round' means a combination of emptiness and fullness, a change between fast and slow. Therefore, you must maintain a closed groin, and do it naturally.
21Every time you raise your leg, don't press the force forward on the front leg before raising your leg. This is not the skill of internal kung fu. The saying 'legs haven't moved, waist has been raised' means that when raising your leg, you should use the strength of your waist to complete the movement. This is '' moving the limbs. This is kung fu and technique.
22Tai Chi is internal kung fu, which requires whole-body movement. You must note that force starts from the foot, goes through the leg, the waist, and the spine, creating a whole-body twisting and wrapping. Many people twist their legs but don't twist their waist and legs, don't wrap their knees and waist, and don't move their hands alone. This is not true kung fu.
23Tai Chi is about slowly developing force, it has a quick method of practicing force, such as following step and single practice. Therefore, you shouldn't randomly do things. You should feel, not carelessly mess around.
24Tai Chi is about combining health and exercise. You should start with slow and calm movements.
25Tai Chi emphasizes 'using intention instead of force', meaning when practicing punches, you shouldn't consciously pursue force. Many people try to 'relax', 'sink', 'develop force', so they dead-practice, hard-practice, and consciously press down their force. This is absolutely wrong. Kung fu should be natural and effortless. First, seek correct posture, follow the correct technique, open the joints, let the twisting and wrapping technique be smooth, and then let the force naturally sink down, creating a whole-body relaxed and flexible state. This is what is meant by 'kung fu is complete'.
26Internal Kung Fu requires 'receiving intention and countering force', which forms a pull between the upper and lower forces. This allows you to experience 'one chime swaying and turning'. This is kung fu. However, for beginners, receiving intention and countering force can correct posture and prevent neck problems.
27When practicing kung fu, the waist is easily injured because the waist is not collapsed and gathered. This is a serious problem. Once this habit is formed, when practicing and, the movements between the upper and lower axis are also incorrect. Once a force is applied, the third and fourth lumbar vertebrae will be compressed, making it easy to get injured.
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