QA問答：如何在家里免費自學(xué)太極？

Rick Hamilton, studied Practical Self Defense at Martial Arts
Not very well, I'm afraid.
To a casual observer, taiji looks like a slow dance, easy to emulate, but upon examination it is much, much, more. If you watch a skilled practitioner closely you will notice a unique quality of movement.
Taiji movements are based on Taoist principles, and they require excellent balance, precise skeletal alignment, and coordinated sequencing of muscle activation, creating and expressing true internal power.

在家自學(xué)太極恐怕不是很好。
對于一個不經(jīng)意的觀察者來說，太極就像一種慢舞，很容易模仿，但仔細(xì)一看，它門道很多。如果你仔細(xì)觀察一個熟練的練習(xí)者，你會注意到太極獨特的動作質(zhì)量。
太極運動以道家原理為基礎(chǔ)，它們需要良好的平衡，精確的骨骼排列，協(xié)調(diào)的肌肉激活順序，創(chuàng)造和表達(dá)真正的內(nèi)在力量。

I have been teaching Taiji for 20 years, and have never read a book or seen a video which could properly transmit those skills. Learning them requires hard work under the guidance of a knowledgeable teacher.
Even finding that special teacher is difficult. I have met many over the years who “l(fā)earned" their taiji from videos and books. Those “teachers" are dance instructors, not taiji teachers.

我已經(jīng)教太極20年了，從來沒有讀過一本書或看到一個視頻可以適當(dāng)?shù)貍鞑ミ@些技能。學(xué)習(xí)太極需要在知識淵博的老師的指導(dǎo)下努力練習(xí)。
就連找到這樣的老師都很困難。多年來，我見過許多人通過錄像和書本“學(xué)習(xí)”太極。那些“老師”是舞蹈老師，不是太極老師。

There are many people, especially seniors, who take taiji lessons to improve their balance or maintain range of motion in lieu of more strenuous exercise.
If that is their goal, books and videos teaching “the dance” will probably suffice.
But if you wish to learn “the art” of taiji, do yourself a favor and find a good teacher.

有很多人，尤其是老年人，他們通過學(xué)習(xí)太極來提高他們的平衡能力或保持運動范圍，而不是進(jìn)行更劇烈的運動。
如果這是他們的目標(biāo)，那么教授“舞蹈”的書籍和視頻可能就足夠了。
但是如果你想學(xué)習(xí)太極的“藝術(shù)”，那你得幫你自己找個好老師。

Erik Ceunen, Teacher of Qi Gong and T'ai Chi Ch'uan, studied it in China
That depends:
Are you a proficient dancer?
Are you a skilled martial artist?
Do you have invested yourself obsessively in any other skillset requiring mind-body coordination and detailed motor coordination?
In other words: how in touch are you with your body?

在家免費自學(xué)太極，這取決于:
你跳舞熟練嗎?
你是武術(shù)高手嗎?
你是否在其他需要身心協(xié)調(diào)和精細(xì)運動協(xié)調(diào)的技能上投入過精力?
換句話說: 你和你的身體有多少接觸?

If your body coordination is not on point, better seek out an instructor face to face.
If you have good body coordination to a reasonable extent, and a reasonable obsessive urge to learn, then you can probably teach yourself a whole lot with the help of instructional movies.
The more instructional material, the better.

如果你的身體協(xié)調(diào)性不好，最好找老師面對面地練習(xí)。
如果你有良好的身體協(xié)調(diào)能力，并且有合理的強(qiáng)迫學(xué)習(xí)的沖動，那么你很可能在教學(xué)視頻的幫助下自學(xué)很多東西。
教學(xué)材料越多越好。

If you do so, do first try to learn the same routine from one instructor from start to finish. You can do this by splitting up taolus, routines, choreographies or whatever you wish to call them, into two or three moves per time max.
Repeat those first three moves till you can do them properly without guidance, and only then move on to the next three movements. Repeat those till you can do them properly too. Then rehearse the first six moves, and only then move on to the next three, and so on.

如果你在家自學(xué)太極，首先試著從一個老師那里從頭到尾學(xué)習(xí)相同的動作。你可以把套路，常規(guī)動作，編舞或不管你想怎么稱呼它們，分成每次最多兩到三個動作。
重復(fù)前三個動作，直到你可以在沒有指導(dǎo)的情況下正確地完成它們，然后再繼續(xù)接下來的三個動作。重復(fù)這些，直到你也能正確地完成它們。然后排練前六個動作，然后再繼續(xù)接下來的三個動作，依此類推。

Only once you learned a whole taolu from one instructor, try to watch instructional videos of the same taolu made by other instructors. This will help make things click that you skipped over previously.
Obviously it’s important to be aware of the different styles of tai chi chuan if you wish to learn from multiple different instructors. Chen tai chi, Zhaobao tai chi, Yang tai chi, modernized Yang Tai chi, Northern Wu tai chi, Souther Wu tai chi, Sun tai chi, modernized and traditional forms all have different ‘choreographies’. There’s nothing wrong in putting it all together, as long as you are aware which taolus are supposed to be the same, and which aren’t.

只有當(dāng)你從一個老師那里學(xué)了完整的套路之后，試著去看其他老師制作的同一套套路的教學(xué)視頻。這將幫助你注意到你之前忽略的東西。
顯然，如果你想從不同的老師那里學(xué)習(xí)，那么了解不同的太極風(fēng)格是很重要的。陳式太極、趙堡太極、揚式太極、現(xiàn)代楊式太極、北方武式太極、南方武式太極、孫式太極，現(xiàn)代和傳統(tǒng)的太極體式都有不同的“套路”。把它們放在一起沒有什么錯，只要你知道哪些套路應(yīng)該是相同的，哪些是不一樣的。

To all the naysayers and people who tell you you shouldn’t or cannot properly learn without direct instructions, take a look at the history of tai chi chuan. Yang Luchan, a martial artist with the last name Yang, secretly observed people from the Chen village practice tai chi chuan and taught himself.
He then went back to Beijing and competed in multiple one on one fight challeges, came out victorious, and from there on out Tai Chi Chuan gained its popularity. Now the whole world has seen or heard of tai chi chuan at least once, eventhough people may not be aware of its history or what it is practiced for other than for health effects.

對于所有反對者和那些告訴你在沒有直接指導(dǎo)下不應(yīng)該或不能正確學(xué)習(xí)的人，看看太極的歷史。 楊祿禪是一名姓楊的武術(shù)家，他偷偷觀察陳村的人練習(xí)太極，并自學(xué)成才。
然后他回到北京，參加了很多一對一的比賽，并取得了勝利，從那時起，太極開始流行起來?，F(xiàn)在全世界至少看過或聽說過一次太極，盡管人們可能不知道太極的歷史，也不知道太極除了對健康的影響之外還有什么作用。
原創(chuàng)翻譯：龍騰網(wǎng) http://mintwatchbillionaireclub.com 轉(zhuǎn)載請注明出處

Trevor Hill, Trained in several styles. 1st dan Chang Hon & Kukkiwon TKD
You can to a certain extent, if you are just on about moves. The problem is that you might miss subtle things. You might also risk knee problems if you get the foot position wrong: if it hurts, change it.

在一定程度上你可以在家自學(xué)，如果你只是練習(xí)太極的動作的話。問題是你可能會忽略一些微妙的東西。如果你腳的姿勢不對，你也可能會有膝蓋問題的風(fēng)險: 如果你感到疼痛，就改變姿勢。

Nic Harvard, Avid amateur
You could teach yourself the general form, but it would really be like thinking you could unlock artistic talent by doing paint-by-numbers
You could teach yourself moving meditation, internal exercise and several other tai chi benefits by yourself in a cave in the mountains on a rice bowl a day.
Just don’t call it taichi

你可以自學(xué)一般體式，但這就像你認(rèn)為你可以通過畫數(shù)字來釋放藝術(shù)天賦一樣。
你可以在山上的山洞里，每天吃一碗飯，自學(xué)移動冥想、內(nèi)在鍛煉和和其他一些太極運動。
只是別叫它太極。

Jan Stittleburg, Tai Chi - Qigong Instructor (2006-present)
How can you teach yourself something you do not know? You can follow Youtube videos, but most do not give detailed explanations of why you are doing what you are doing, or the best way to do it. And you definitely do not get the feedback that saves you from hurting yourself. Doing a move wrong can wrench your back, hurt your knees, or worse. If you don’t have access to a teacher near you, at least reach out to see if any can do a Facetime or other live video teaching, to give you the help you need to do the forms right.

你怎么能自學(xué)你不知道的東西呢? 你可以關(guān)注油管視頻，但大多數(shù)視頻都沒有詳細(xì)解釋為什么要這么做，或者最好的方法是什么。你肯定得不到讓你免于傷害自己的反饋。做一個錯誤的動作可能會扭傷你的背部，傷到你的膝蓋，或者更糟。如果你身邊沒有老師，你至少要聯(lián)系一下看看是否有老師可以進(jìn)行Facetime或其他視頻教學(xué)，以幫助你學(xué)習(xí)正確的太極姿勢。

Roger Jahnke, Many forms of Chinese Kungfu-Gongfu - not for combat, mostly to inform Tai Chi.
There are lot of ways to learn Tai Chi. At home for free is a great one.
You Tube is an immense resource.
The main problem is that there are many versions. If you can convince yourself that it doesn’t matter if you are accurate to certain form, you could potentially settle in to an excellent fusion of diverse forms.
Many will declare that this is a bad idea.

學(xué)習(xí)太極有很多方法。在家免費學(xué)習(xí)是一個很好的選擇。
油管是一個巨大的資源。
主要的問題是有很多版本。如果你能夠說服自己，你對某種體式是否準(zhǔn)確并不重要，你就有可能適應(yīng)不同體式的完美融合。
許多人會說這是個壞主意。

I have been to China 10 times to study Qigong and Tai Chi. There are many, many variables. I have met several amazing practitioners who have sworn the the best Tai Chi is “Spontaneous Tai Chi”, meaning innovative rather than based on specific form.
Another challenge is that learning on your own may leave you with a lack of adherence to key principles about posture, breath, pace and more. You may want to check in with a teacher led class occasionally to get some refinement.
This all assumes you are doing Tai Chi for health, stress mastery and meditation. If your goal is to master the martial arts or prepare for competition, you will want a teacher or a coach.

我曾10次到中國學(xué)習(xí)氣功和太極。太極有很多很多的變量。我見過幾個了不起的太極練習(xí)者，他們發(fā)誓說最好的太極是“自發(fā)太極”，意思是創(chuàng)新而不是基于特定的體式。
另一個挑戰(zhàn)是，自學(xué)可能會讓你缺乏對姿勢、呼吸、節(jié)奏等關(guān)鍵原則的堅持。你可能想偶爾去參加一個由老師領(lǐng)導(dǎo)的班級，以獲得一些改進(jìn)。
這一切都假設(shè)你為了健康，控制壓力和冥想而練習(xí)太極。如果你的目標(biāo)是掌握武術(shù)或準(zhǔn)備比賽，你會需要一個老師或教練。

Marlon Bishop, designer, entrepreneur, backseat economist
You could watch videos and read books to learn Taiji but in my experience the dropout rate is near 100% with this particular martial art and health activity. Most people do not stick with Taiji long enough to realize health benefits anyway, even attending in person. Put another way, in 20 years I have never met anyone who learned Taiji in any demonstrable capacity on their own by solo learning. It’s like expecting to learn a difficult piece of music like Rachmaninov, by yourself for free without even know piano yet. Part of the complexity of learning comes from not knowing how or when to listen, that requires someone to show us. It also requires well-structured source material in both text and video - this is the second reason you can’t really learn Taiji at home for free. At least not at yet. The institutional structure is beginning to come to life in the form of official sanctioning for Taiji forms and competitions, along with instructor certification.

你可以通過觀看視頻和閱讀書籍來學(xué)習(xí)太極，但根據(jù)我的經(jīng)驗，這種特殊的武術(shù)和健康活動的輟學(xué)率接近100%。無論如何，大多數(shù)人堅持太極的時間都不夠長，沒有意識到太極對健康的好處，甚至不能親自參加太極練習(xí)。換句話說，在過去的20年里，我從未見過任何人通過單獨學(xué)習(xí)來學(xué)習(xí)太極。這就像期待著自己在還不懂鋼琴的情況下免費學(xué)習(xí)拉赫瑪尼諾夫的曲子一樣。學(xué)習(xí)的復(fù)雜性部分來自于不知道如何或何時傾聽，這需要有人向我們展示。它還需要結(jié)構(gòu)良好的文本和視頻素材——這是你不能在家里免費學(xué)習(xí)太極的第二個原因。至少現(xiàn)在還沒有體制結(jié)構(gòu)開始以官方批準(zhǔn)太極形式和比賽以及教練認(rèn)證的形式出現(xiàn)。

The third reason is many of the benefits of Taiji come from literally being in a classroom, struggling and improving with others. Acquiring the attitude of discipline comes from being inspired by a teacher, which is again reinforced by classroom culture. Reading books or watching videos to learn in isolation would defeat this point, and becoming proficient would take ever more discipline, time and research than the benefits of Taiji actually provide. You will find it tedious, ambiguous, and quickly start to ask yourself why this and not something else.

第三個原因是太極的許多好處來自于在課堂上，與他人一起努力和提高。紀(jì)律態(tài)度的形成源于老師的激勵，而課堂文化又強(qiáng)化了這種激勵。通過閱讀書籍或觀看視頻來單獨學(xué)習(xí)就會挫敗這一點，而要精通太極需要更多的紀(jì)律、時間和研究，而不是太極實際提供的好處。 你會發(fā)現(xiàn)它乏味、模棱兩可，并很快開始問自己為什么會這樣，而不是其他樣子。

Mike Fiorella, 20+ years practicing TaiChi, other martial arts & Zen
While the Internet can help you get started, and is a great reference for learning other styles once you’ve mastered one, you are going to miss out on a lot if you’re not studying directly with someone who has mastered a style and is experienced teaching it. Tai Chi is subtle, and little things like the precise angles of your feet, legs, arms, hands and head will not be obvious. You may “think” that you’re doing what is being shown in the video, but a real instructor is going to walk up to you and make minor adjustments that will prevent you from learning bad habits. If they’re a really good teacher, they’re also going to *explain* why the posture you’ve taken is undesirable and why the thing they’re teaching you is better.

雖然互聯(lián)網(wǎng)可以幫助你入門學(xué)習(xí)太極，一旦你掌握了一種風(fēng)格，互聯(lián)網(wǎng)是你學(xué)習(xí)其他風(fēng)格的重要參考。如果你不是直接與掌握了一種風(fēng)格并有豐富教學(xué)經(jīng)驗的人一起學(xué)習(xí)太極，那么你將錯過很多東西。
太極是微妙的，像你的腳、腿、手臂、手和頭的精確角度這樣的小東西是不明顯的。你可能“認(rèn)為”你自己正在做視頻中顯示的內(nèi)容，但真正的教練會走到你面前并進(jìn)行細(xì)微調(diào)整，以防止你養(yǎng)成壞習(xí)慣。如果他們真的是個好老師，他們也會解釋為什么你的姿勢不受歡迎，為什么他們教你的東西更好。

Look, you can learn a foreign language using wonderful apps like DuoLingo. The app works really hard to give you useful exercises and explanations, and there’s artificial intelligence built in to tell you when you’re making errors in pronunciation. But this is no substitute for studying—at least some of the time—with a real native speaker of the language. Why? An in-person teacher is going to catch your little mistakes, drill you over and over on the correct way, and, in the end, prevent you from acquiring the language with bad pronunciation and lots of little grammatical mistakes.

你可以通過DuoLingo這樣的應(yīng)用程序?qū)W習(xí)一門外語。這款應(yīng)用程序非常努力地為你提供有用的練習(xí)和解釋，內(nèi)置的人工智能會在你發(fā)音出現(xiàn)錯誤時告訴你，但這并不能替代與真正的母語人士學(xué)習(xí)——至少有些時候是這樣。為什么？一個面對面的老師會發(fā)現(xiàn)你的小錯誤，用正確的方法一遍又一遍地訓(xùn)練你，最后，防止你通過糟糕的發(fā)音和許多小語法錯誤來學(xué)習(xí)語言。

Walter Segall, studied at Baruch College
You may be able to learn Tai Chi from various YouTube videos. The persons who posted them seem to think you can learn Tai Chi from videos, and they are all free. I learned Tai Chi from various teachers over the past few decades. I am singularly untalented at it, but I seem able to teach persons th Beijing Form of 24 postures along with a few postures and movements from other forms within the Yang style.

你可以從各種油管視頻中學(xué)習(xí)太極。發(fā)布這些視頻的人似乎認(rèn)為你可以從視頻中學(xué)習(xí)太極，而且它們都是免費的。在過去的幾十年里，我從不同的老師那里學(xué)習(xí)了太極。我在這方面特別沒有天賦，但我似乎能夠教人們24個北京體式以及一些楊氏太極中的體式。