Baduanjin has many benefits for keeping fit. Baduanjin is China's far-reaching leading skill, and it is also a significant exercise method. The word "Baduanjin" is really beautiful when chewed on the tip of the tongue. Let's take a look at the advantages of Baduanjin in keeping fit.
The benefits of Baduanjin's physique are more than 1. 1. How much exercise does Ba Duan Jin Lian do?
To put it bluntly, health qigong? The exercise amount of Ba Duan Jin practice refers to the sum of how long it takes to practice once, how many times to do it, and the posture and strength adopted. Generally speaking, practice for 40 minutes at least 5 times a week, and do 1 2 times, with a 2-minute break between each time. Together with the beginning of warm-up activities and the end of finishing exercises, it is appropriate to practice for about 50 minutes. If time or physical health does not allow, you can arrange exercise 1 ~ 2 times a day, each time 15 ~ 30 minutes, and the times are 1 ~ 2 times. You can also take the whole set apart and choose the movements suitable for your own practice, which can also achieve good exercise results. Due to the influence of gender, age, physical condition and other factors, practitioners are very different. Don't keep up with the competition, keep a balanced mind and master it flexibly according to your own actual situation. Whether the amount of exercise is reasonable or not is the most critical link in practice, and the choice of any mode has its limitations. The mastery of exercise should be based on proprioception. The simplest and most effective detection methods are cheerful spirit, steady pulse, normal blood pressure, good appetite and sleep after exercise, which shows that exercise is appropriate. If the body is obviously tired after exercise, the pulse cannot be recovered for a long time, the appetite is poor, and the sleep is poor, indicating that the exercise is too large and should be adjusted in time.
Second, what should Ba Duanjin pay attention to in his physical activities?
Physical activity includes two aspects, one is posture, and the other is exercise process. For beginners, we should first master the basic body shape in practice. If there is something wrong with the basic body shape, it will make people feel awkward everywhere, because the body shape runs through the whole body. As the old saying goes, "if the qi is not smooth, you will be uneasy, and if you are uneasy, you will be distracted", which shows the importance of basic body shape. After learning martial arts, we should further work hard on the norms and essentials of movements, and strive to achieve accurate movements, proper essentials, beautiful posture and generous movements. Because knowing how to do it doesn't mean doing it right, let alone doing it well, it needs a process of repeated practice and improvement. After a period of practice, the movements began to change from tight to loose, from loose to heavy, from heavy to stable, and the kung fu gradually became upper body. At this time, the focus of physical activities should be on how to highlight the style characteristics of Wushu, so as to be gentle and slow, round and coherent, elastic and moderate, combined with dynamic and static, harmonious in spirit and shape, and full of spirit. The above is only from the different stages of practice, talking about fitness qigong? Problems needing attention in baduanjin sports activities. In practice, these problems that should be paid attention to are intertwined, but only focused. It is also important to deal with the relationship between the three sounds, so I won't say it here.
In addition, in sports activities, we should also pay attention to different people. It is necessary to master the height and range of posture flexibly, and not to forcibly complete difficult movements at one time. We should reduce the difficulty and practice comfortably by ourselves.
3. How does Ba Duanjin breathe and breathe in practice?
Breathing and exhaling refers to spitting out the turbid air in the lungs and inhaling fresh air. Fitness qigong? Ba Duan Jin's breathing method is to use reverse abdominal breathing with levator ani breathing. The specific operation is to lift the anus, abdomen and diaphragm when inhaling, and put down the muscles, relax the abdomen and relax the anus after exhaling. When it is combined with action, it is inhalation and exhalation, inhalation and exhalation, inhalation and exhalation. Hold your breath at the alternation of tightness and dynamic and static changes of each main movement. Because everyone's vital capacity and breathing frequency are different, the amplitude and length of kung fu movements are also different. Breathing should be used flexibly, not mechanically. If you can't breathe well, adjust it at any time. The overall grasp of breathing and breathing in practice is that it is better to breathe naturally at the beginning, and practice step by step according to breathing methods and movements after proficiency. Breathe softly and evenly, not deeply. At the same time, natural breathing is indispensable in practice, and it plays an important regulatory role. In this way, after a long period of exercise, breathing and movements can cooperate freely and gradually enter a state of self-regulation.
4. Is the Baduan Brocade out of line?
"Deviation" refers to the serious physical and psychological dysfunction of the human body. The main causes are breathing and thinking, which are often referred to as "fire" and "possession".
Baduanjin is a leading technique that focuses on body movements. The method is simple and feasible. The brain is always awake in practice, and the requirements for breathing and thinking are not as high as static work and some dynamic work. Just press fitness qigong? Practice the essentials in the eight-paragraph brocade book, and you can't make mistakes. But in practice, some beginners have symptoms such as dizziness, nausea, numbness of hands and feet, palpitation and shortness of breath. This is mostly related to physical weakness, not having a good rest, being uncomfortable, persisting in practice, or being too serious and nervous. As long as you stop practicing temporarily, the symptoms can be eliminated with a little rest. Some people feel unwell after practice, which is mainly directly related to excessive exercise. We should step by step and do what we can.
5. How did Ba Duanjin carry out psychological adjustment in practice?
Psychological adjustment refers to the control of thinking activities by practitioners, also known as psychological adjustment. To put it bluntly, it is how to use ideas.
Ba Duanjin's psychological activity in practice is not a state, but a process of intentional action. Including the specifications, key points, key parts and breathing of the action. Some people may ask, how is so much content preserved, and will it be neglected? In fact, it is very easy to operate, and there is a gradual process, just like adjusting interest rates. In the primary stage of practice, that is, the stage of learning movements, it is mainly the norms and points of mental movements. In the stage of improving proficiency, the focus is on the technical links of mental movements, focusing on style characteristics, so that the mind and breathing are coordinated. With the improvement of martial arts proficiency and technical level, movements tend to be automatic and breathing is close to self-regulation. At this time, the mind becomes more and more calm, and finally the movement, breathing and thinking are coordinated.
Baduanjin can fully stretch the body, promote blood circulation, regulate neurohumors, gently massage the organs in abdominal cavity, and has a good regulatory effect on cardiovascular system, respiratory system, nervous system, digestive system and motor organs, and has a good preventive and alleviating effect on some backaches, lumbar muscle strain, cervical spondylosis and scapulohumeral periarthritis. If you persist for a long time, it will be very beneficial to your physical and mental health.
There are many people practicing Baduanjin now, so what should we pay attention to when practicing Baduanjin?
1, don't eat it right away. After practicing Baduanjin, the blood is mostly concentrated in muscles and respiratory system, and the blood in digestive system is reduced. Eating is not easy to digest at this time.
2. Don't take a bath right away. After practicing Baduanjin, you may sweat and open your pores. If you take a bath at this time, you will easily catch a cold.
3, not suitable for smoking and drinking. Baduanjin pays attention to breathing and blood circulation. Just finished training, smoking and drinking, harmful substances in tobacco and alcohol are more easily absorbed by the human body.
It is not appropriate to kneel at once. Practicing Baduanjin will promote the blood circulation of the body and accelerate the blood circulation. If you kneel at this time, it will hinder blood circulation to the legs and make people more tired.
It is not advisable to practice after a meal or when you are hungry. Practicing in a hungry state is easy to cause hypoglycemia, dizziness and other symptoms. Some people like to practice immediately after meals, which makes it easy to vomit.
When is the best time to practice Ba Duan Jin?
It is sunny in the morning, which is the best time to practice Baduanjin. Practicing Baduanjin can also relax the body and mind, which is beneficial to the work and life of the day. However, most people have a short time in the morning, and it's good to practice at night. It can stretch the body, relieve backache and leg pain after sitting for a long time, and help people fall asleep. However, it is best to practice Baduanjin one hour before or after meals.
Baduanjin has many benefits for keeping fit. Baduanjin is an ancient health qigong in China. Because of its simple action and remarkable effect, it has been favored by modern people. Many people are practicing now. In our hospital, people practice under our shed every day, which plays a very good role. For example, our human body is aging, which is inevitable. After aging, we see many grandmothers and grandfathers, and our spine slowly bends. Moreover, we practice Ba Duan Jin, which is good for the spine. This is a feature.
Ba Duan Jin regulates and contracts joints of limbs, especially joints of limbs. The joints of the limbs and the nerves of the limbs in our human body are very rich. Through this exercise, we can adjust the whole nerve in our body and our physical strength. It is very beneficial to health care, physical fitness and longevity.
Practicing Ba Duan Jin, by doing an action, is equivalent to a guiding action, which combines exhalation and inhalation, and also combines people's psychological state and mentality. Practice Baduanjin, with graceful movements, refined body, renewed practice of qi, smooth operation of qi and blood, and unity of mind and body. Through practice, the eyes follow, so that the line, qi and spirit are integrated into one. This is very, very beneficial.
The Yijinjing, Wu Qin Opera and Eight Pieces of Brocade, which are practiced by many ordinary people, are known as the "Three Wonders in Wulin", and they all have * * * in common, as well as the * * * mentioned just now. These three exercises are all based on this guidance. If they are combined with Qigong, what * * * has in common is that the first one is good for the spine. Combining the characteristics of my own practice, Baduanjin is relatively simple and practical. It can regulate the meridians and qi and blood of the human body, which is very beneficial to the regulation of visceral function of the whole body.
Many modern people lack exercise and labor in urban life. For example, sitting in an office or sitting next to a computer may cause some problems. One is dizziness, the other is sore neck, backache and leg pain, and the hands and feet are not flexible and numb. To do Baduanjin, as I just said, the spine will bend, bend, stretch and rotate, and the joints of the whole limbs will move, so that the muscles will be relieved.