The first action: one-handed front wire wrapping，
Pay attention to when practicing:
And on hand Forward and inverse transformation requirements requirements for changing the center of gravity，
open your legs，
and do not move your toes outward.
Keep your left hand akimbo, stand your right palm，
The center of gravity is on the right leg，
To change the center of gravity, move to the left leg,
the crotch is going back radian ，turn the waist，
The overall follow: if you want left, right first, if you want right, left first.
Note: Don't put your toes outward，
if your toes outward If your toes point outward,
you can’t move flexibly and hurt your knees，
Hand changes: forward coilling,
then turning the palms outward , elliptical arcing reverse coilling
Keep the center line from the beginning to the end，
but don’t be misled by the center line. If you turn to the middle,then stop,This is incomplete，
Keep the center line help you trunning your body balance，
Some people don’t continue when they turn here. This is wrong.
When we start practicing, we divide it into two beats
The center of gravity moves from the right leg to the left leg
Change the center of gravity，turn the waist，forward coilling
then ，Go up the arc， reverse coilling 。change weight，turn the waist
Change the center of gravity，Lead the hand with the body
Four beats: the center of gravity is one beat,and the waist is a beat
Sink by loosening the hips, and move the center of gravity to the left leg through the arc behind
Then the right hand drops to the center line of the body, and the body turns left
Turn left, draw an arc with your right hand,continue to wind, join together to do
change weight to right，the crotch goes back arc，Right hand turn outer
Direct energy into the back，turn the waist
from the back, shoulders, elbows, and hands.link section by section
1： change weight， 2： turn the waist
3： change weight，4： turn the waist
After being proficient, it becomes a coherent movement
change weight， turn the waist
continuous, sinking loose hips
Change direction
Change the center of gravity first，than turn the waist
Change the center of gravity and turnning palm, turn the waist and pull away
This is practiced in two beats, so beginners don’t need to learn too complicated
Then let him understand: the crotch moves to form a back radian
Move the center of gravity, drop your left hand, draw an arc,
Then turn the waist , draw an arc, and move upward
Move your weight and turn your hands, while your body is still facing the original direction
Then turn the waist , Open arms，sinking loose hips
Reverse the center of gravity, obliquely, turn the waist, 45 degrees
Reverse the center of gravity, turn the waist, join together
Just like this, relax and sink your hips

Just now we reviewed the one-handed frontal wire
Combine one hand to wrap the front of both hands
Let’s take a look: first a one-handed movement
Then combine the two hands
When the right hand is twisted smoothly,the left hand is twisted backwards Then
When the right hand is twisted backwards,the left hand is twisted smoothly
Combine two -handed circles
At this time, pay attention to the waist and crotch fit ， & the conversion of the center of gravity
The left hand falls in an arc and the right hand becomes reversed
Then, change the center of gravity ， right hand reverse coilling ，left hand forward coilling
At this time, pay attention to the center line of the body
The function of keeping the center line: 1. The armpit is empty and the hand moves with the body
empty underarms, elbows a little outer Prop up
So that the arms do not lose strength
Be consistent with the rotation of the body
Every action must be followed in principleLead the hand with the body
Move the center of gravity, Turn the waist,

Zhang DongWu’s Coiled motion lesson 3 ：Winding hands to backwards
Combining the two hands on the basis of one-hand coilling becomes back coilling（to inside)
In the last lesson, we learned the steady pace "yunshou" with hands Winding outwards
Now on this basis, we learn both hands stroke to Back , which is an inward winding
on the basis of one-handed outward wrapping, the two-handed combination inward wrapping
left hand reverse coilling，right hand forward coilling
change The center of gravity is on the right leg
Hans start change
right hand reverse coilling，left hand forward coilling，
Turn the waist and continue
change The center of gravity is right leg and the crotch moves to form a back radian
Continuous,Winding Non-stop
If you break it down, change the center of gravity is a beat, Turn the waist is a beat

Crotch moves to form a back radian ,
1.Change the center of gravity to right leg
2.turn the waist,Obliquely forward 3.
.Change the center of gravity，Change the center of gravity to left leg，Circle with two hands
4.turn the waist
Change the center of gravity， turn the waist，Connect
The hand is constantly entwining, changing from straight to reverse, and then from reverse to smooth
Now look at the demonstration on the back
Both hands: the left hand is wrapped upside down, the right hand is delivered smoothly, and then the crotch goes back arc, go!
The two hands are constantly changing,the right hand from forward to backward, and left hand from backward to forward

Zhang DongWu’s Coilling movement lesson 4 ：Winding hands to side
Today we are going to explain one-handed side Winding
I have learned one-handed front and backhand wrapping in the last class
Now learn to wrap your hands sideways, which is on the side of your body
This is different from the previous (learned),so please pay attention to it.
The body must be combined with the hand to rotate backward,
First turn the body to the right, while the center of gravity is still on the right leg
Don't change center of gravity when you Just turned
When the center of gravity moves from the right leg to the left leg, the right hand falls smoothly
Falls on the outside of the right leg
As the body turns left, the right hand turns to the right leg internal test
he crotch moves backward, and the center of gravity moves from the left leg to the right leg
At this time, the right hand continues to move upward
After moving to the right leg, the body continues to turn right
When you turn your body to the right, you should open it from shoulder to elbow to hand.Twist out
At first glance, it looks like a circle drawn on the side of the body
But we have to combine the body method and the shift of focus
1. change the center of gravity, hand drop, 2. turn the body
3. Move the center of gravity, move the palm upwards, 4. expand outward
Note here: the left foot must be buckled inside, not outside
If you have your toes facing outwards, you will buckle your knee
Start from here: one, two, three, four
Connect to do
The same method: first turn the body obliquely behind
fall in an arc with the hand,move the center of gravity from the left leg to the right leg
After shifting the center of gravity, start to turn your waist
Turn your body to the right and drop your left hand to the inside of your left knee
Then the crotch arcs back and the center of gravity moves to the left
Left hand Reverse winding,From waist, to shoulder, to elbow, to hand, open outward
The center of gravity is still on the left leg, then moves from the left leg to the right leg
Connect to do it：one, two, three, four
Look at the back demonstration
Turn your body to the right. pay attention:the center of gravity is still on the right leg
The shift of focus and the change on hand must be coordinated

Zhang DongWu’s Coilling movement lesson 5 ： expand to front and strip to back
Let's learn expand to front and strip to back
Is a forward and backward movement
Left hand winding forword and the right hand winding reverse
Step forward diagonally
Swing right foot outwards, hands sideways, Stepping diagonally
Draw an arc back with both hands,loosen the cross and sink
The front hand is reversed,Backhand Fword winding
Move the center of gravity, turn the waist, loosen the span
Then the crotch arcs back and the center of gravity moves
The hands change, the left hand becomes smooth and the right hand becomes reverse
1: Move the center of gravity, the crotch moves backward, 2: Turn the waist
3: shift the center of gravity, change, 4: turn the waist 1，2，3，4，
let's connect to do it
There must be a loose and sink when going forward
Stop! Change steps.
Same method! Stroke back first, shift the center of gravity, and turn around
Shift the center of gravity, turn the waist
expand to front and stroke back
1:focus on the front, 2:turn around, bulge out
The movement of the hands is driven by the body to follow the rotation at a uniform speed
The hands follow the rotation of the waist
turn waist, Hand out
Take a look at the demonstration on the back

Now, let me explain to you the Winding Reverse in front-side
We have already learned about one-handed front wrapping,
Now we will learn The Winding Reverse
Some students have not practiced this anti-wrapping systematically.
In the routine, it is easy to be blocked when reverse winding.
It can only be twisted slightly,
Or he just shrugs his shoulders and deviates,
So we have to train systematically,
This forehand wrapping, you see this is winding forward
Then here is the reverse winding.
Turn around,
Look at this reverse winding, this smooth winding,
Are actually inward,
Making a lower arc and going inward, making a upper arc and going inward, both are winding forward
Walking outwards are all reverse winding,
Going the upper arc and opening up is reverse winding, and going the lower arc is reverse winding.
So this is: a clockwise circle, then this is a anticlockwise circle,
We are now going to practice this anticlockwise circle
Let's try it first,When doing smooth winding, Let's try it first,When doing reverse winding,
When we draw an arc with our hands up, the center of gravity moves from the right leg to the left leg,
Make a arc with your hand upward and do winding forward
Here, we are doing Winding Forward,
Then the crotch goes back arc, Then the crotch goes backward,
From left leg to right leg Reverse Winding Reverse and stretch outward, 走上弧顺缠，逆缠， Going to Upper arc and make a Winding Forward, than Winding Reverse ,
Shift the center of gravity and turn the waist
Here, also shift of the center of gravity and turn the waist,
shift of the center of gravity ,turning waist, Shift the center of gravity and turn the waist
If they are connected together, it is also an oval shape.
Don’t lose the strength in your hands when you are winding.
It must be combined with the rotation of the body,
Okey, change hand,
Winding forward, Winding Reverse ，
Decompose the movement. Shift the center of gravity and turn the waist
shift of the center of gravity, the crotch goes back arc,
Shift the center of gravity, turn the waist. Then this hand goes out again,
Shift the center of gravity and turn the waist
Shift the center of gravity and turn the waist
When winding our hands,
Shift the center of gravity first,
Combing the rotation of body,
The upper arm is also doing winding forward
Then the crotch goes back arc,
Shift the center of gravity, make a lower arc
turning waist, when turning your waist,
It is also caused by the rotation of the waist,
It takes the move of shoulders, elbows and hands and winds outward.
1. shift of the center of gravity，2.turning waist,
3. shift of the center of gravity，4.turning waist,
Do it coherently
Then look at the my back
One-handed, Winding forward，Winding Reverse ，
Let’s make upper arc
Combine the shift of center of gravity and turning of waist
Change the center of gravity, turn the waist,
1，2，3，4。 Four beats 1, 2, 3, 4. 1，2，3，4，
Connect, let's go,
Change hands, go,
Upper arc, lower arc,
Winding forward, Winding Reverse ，
Winding forward, Winding Reverse

Hello everyone! Today, I will talk about some key points of the shift of the center of gravity.
This is also the part that troubles many Taichi boxers,
especially the knee joint injury and maintenance. especially the issue of hurting or caring knee joints
When you figure out the key points of the shift of the center of gravity,
you will not be confused about your knee joints any longer.
Everyone knows that knee joints can bend and stretch in straight line
But the knee joint itself cannot rotate by themselves
But when we practice boxes,
we see a form of presentation of rotating constantly
In fact, the knee joint itself should not be rotated.,
The rotation of our lower limbs
is caused by the three main joints - hip joints, knee joints and ankle joints.
When our center of gravity changes,
actually, the hip joints and ankle joints are rotating
During this rotation,
Our knee joints,
are just the connecting part presented by following the whole rotation process
For the movement of rotating knee joints,
we need to know the correct essentials thereof,
Some people say that punches can damagehurt knee joints.
Rotating the knee joints, which should not rotate,
may hurt knees.
In fact, he made a fuss because he didn't understand the correct method of winding silk.
When we shift our center of gravitybody weight,
As long as your hip joints and ankle are in harmony,
For knee joints themselves,
the main performance is "following",
When these (hip joints and ankle joints) are shifting,
just "follow" the whole movement and shift naturally.
Don’t consciously enlarge your knee joint,
If you do the movement deliberately, it may damage your knee joints to a certain extent.
In fact, you only need to master key points:
the first one is: “both feet completely put onto the ground”!
When shifting the center of body weightgravity,
the outer sides of two feet should not raise,
Or the inside of the foot has risen.
In this way, the feet are not put on the ground flatly.
The feet are not put on the ground flatly.
So we just need to notice if our feet are put completely flatly on the ground
Then the motion movement range of your knee joints is limited,
In other words, under the premise of being down to earth,
No matter how your knee joints move,
He won’t make your knee joints,
suffer improper force.
Second: we need to emphasize "the crotch goes back arc"!
Shifting the center of body weightgravity and turning the waist must be in place.
Shift the center of the body weightgravity and turn the waist!
It is necessary to figure it out at the beginning,
When practicing boxing,
It is done in one action
For example, when we do the movement of “Lanzhayi”
We want to move to the right, but go to the left first
Relax the left hip and turn the body to the left
Crotch goes back radian when Shift the center of body weightgravity and turn the waist
Pull open, loosen across, relax and sink your hip joint .
Connect these movements
It is a complete movement.
Shift the center of body weightgravity, turn the waist Shift the center of body weightgravity and turn the waist
The movement is in place and this is a process.
"Danbian" is just the same.
You should make clear here.
Shift the center of the body weightgravity once
Pull to open, relax and sink your hip joint .
When you are practicing,
The whole action should be carried out continuously.
When the center of body weightgravity is shifted,the crotch needs to be back arc,
Wind out sideward when the left knee turns outward
The hip circles backward
In this way, your knee joints bend first,
When moving from the right leg, it first bends,
Then draw an arc,
Circle your hip backward when turning outward
Relax your hip and sink your body like this
It can prevent your knee joints from "kneeling" and "rolling inward", etc.
This strength must be movedshifted to the feet
During the process of shifting the center of the body weightgravity,
The knee joints are rotated by following the movement
It is not the knee joints that rotate by themselves
It just follows the movement of coordinating the ankle joints and hip joints.
Therefore, shifting the center of body weight gravity is the key element that you have to figure out.
In terms of knee joints, just follow the movement
It follows the whole movement
Don't twist and shake deliberately,
In addition,
That is, the hip joint and the ankle joint must be coordinated,
Let the movement be complete and in place
Don’t stop there halfway,
Some people
He was move with his hands when he got here,
It doesn't move below.
In fact, when the body moves over
I'm move with my hands, and relax my hips and turn my waist,
The movement must be in place
For example, when do the movement of “Yunshou”
Their lower part just do not move
Their hands move over
But the lower part just stops
When they move over, they do not relax crotch and turning the waist together.
How to combine it?
My center of body weight gravity really comes over,
When I turn my waist, my knee joints stretch outward
relax hips, turn waist, turn knees,
This is done at the same time,
When the hands are in place, the body should be turned into place.
In this way, the course of the shift of the center of gravity can be clarified.
The center of gravity changes and the crotch goes back arc,
It can make your torso part integrate in the overall movement
Otherwise, it may easily make your body stiff your body becomes stiff
In addition, your body cannot be integrated in fully.
For example, "Danbian",
If you do not do the movement of crotch’s circling backward,
only your hands do some movements.
Such as "Lanzhayi", We have done a bit more
ItThe ace can present is presented in the movement ofwhen “crotch’s circlinges backward
After the crotch arcs, switch the strength to the back,
Then from shoulder to elbow to hand,
Is to allow your torso to fully participate in the action.
Truly reflects the principles of Tai Chi:
Whenever you move, everything will move
When one is quiet, all the remains are quiet.
It has truly reflected:
“Body leads hands and hands turn by following the body”
This is a complete shelf,
A boxing shelf, where all parts can fully integrate into the whole movement
This is the basic requirements of Tai Chi
All right ! Today we will stop here!