Oct 21, 2025
After Many Years Of Practicing Tai Chi Ball, Do You Know How To Practice The Basic Skills Of Tai Chi Ball?
After practicing Tai Chi ball for many years, I have deeply realized that this sport is not only about stretching the limbs, but also about cultivating the state of mind. It perfectly integrates the philosophy of Tai Chi with the flow characteristics of the ball, and uses the movement of the ball to guide the circulation of internal energy, thereby achieving a state of physical and mental balance. This unique training method can not only enhance muscle coordination, but also cultivate concentration. It is a very good choice for modern people to relieve stress and enhance life energy.
How to practice the basic skills of Tai Chi ball
To master Tai Chi ball, you need to start from the most basic ball holding position. Stand naturally with your feet shoulder-width apart, your hands holding the ball as lightly as if you were holding a treasure, and your elbows slightly lowered to create a harmonious posture. This seemingly simple movement requires the coordinated cooperation of more than ten joints throughout the body, especially the wrists that must remain flexible but not stiff. A common mistake made by beginners is to use excessive force. In fact, you only need to gently absorb the spherical surface with the palm of your hand, as firmly and gently as you would a newborn baby bird. Holding the ball in stance for ten minutes every day can significantly improve blood circulation in the shoulders and neck.
First, stabilize the basic posture of holding the ball, and then try to practice by turning the ball horizontally. Use the waist guidance to drive the arms to draw a circular path so that the ball can rotate smoothly in front of the chest. The key is to maintain the ball speed evenly, as if outlining the life cycle trajectory. This action can effectively stimulate the three yin and three yang meridians of the hand. Many practitioners have reported that after three months of systematic training, the numbness of the finger tips has been significantly improved. Always let the breath keep up with the movement and accumulate strength when inhaling and push when exhaling.
How tai chi ball improves physical health
Continuous Tai Chi ball exercise is very effective in improving cardiopulmonary function. During the completion of the cloud hand rotation, taking such deep and long abdominal breathing will increase the movement range of the diaphragm by more than 40%, which is like a gentle massage for the internal organs. I have personally seen many students suffering from chronic bronchitis significantly reduce the frequency of asthma attacks after half a year of practice. The inertial resistance generated when the ball rolls can also gently enhance myocardial contractility.
The effect of this exercise on the skeletal system is even more surprising. The rotational movement requires the spine to move in many planes, which can effectively prevent degenerative disc disease, especially the "jade belt around the waist". This move requires the waist to be used as the axis to wrap the ball around, so that the lumbar intervertebral space, which is often static, can be fully expressed and stretched. After many office group exercises, the lumbar muscle strain symptoms that have been troubled for many years have been relieved!
Common misunderstandings about Tai Chi ball practice
Many beginners tend to fall into the misunderstanding of "emphasis on form over meaning". They overemphasize the superficial flashiness of the movements but neglect the regulation and control of the inner breath state. In the past, there have been students who were able to perform difficult turnaround and sell-off related action types, but it has been difficult for a long time to achieve the basic breathing guidance and control method of control. In fact, the core key point of this extremely classic and mysterious skill called Tai Chi Ball is that it relies on thoughts to drive and guide the breath, and uses the inner adjusted Qi to help complete all aspects of the dribbling movement Tai Chi Online . Each process is as continuous and connected as a thin silk thread stretching forward without rest, and has an overall charm. To provide beginners with such a suggestive attribute, it is recommended that they can start by using a plastic ball of light weight and light weight to get started and carry out corresponding experience and understanding activities related to tai chi ball exercises . The key point is to focus on experiencing the movement itself and self-control, using self-consciousness to deepen the coordination and rhythm of the external or natural but relatively stable breathing.
Another common problem is that the selection of training venues is inappropriate. Training is carried out on a concrete floor with direct air conditioning. As a result, the joints will be easily exposed to cold attacks. The most ideal venue should be one with air circulation characteristics. Wooden floor space, and enough room to turn around should be left. Remember that there was an incident where a student slipped and injured himself in the bathroom. This is intended to warn us that we must pay attention to the principle of "safety first" at all times.
During each training session, were there any difficulties with breathing coordination and movement coordination? Please share your unique experience and inspiration in the comment section. Don’t forget to like and support.
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