The Eight Stages of Fitness Qigong Focus on "Fitness"
Lishi Baduanjin is an ancient guiding technology. In the course of its thousand-year development and evolution, no matter when or what genre, it has never been separated from physical exercise. Physical exercise can strengthen bones and muscles, enhance the function of zang-fu organs, dredge channels and collaterals, and harmonize qi and blood, so as to achieve the purpose of strengthening the body. The shortcut to learning and practicing is to start with "self-cultivation" and "cultivation of Tao".
In the process of learning and practicing Qigong-Baduanjin, the formation of motor skills can be divided into three stages:
-learning to master the action stage. First of all, we should start with the basic body shape, basic hand shape and basic step shape of fitness qigong-Baduanjin. You should spare some time to practice alone, or you can make a general understanding first, and then focus on training by learning the typical movements in the practice method. As the saying goes, "like it or not, it's rare", which means that when a beginner gets there, it's very important to make a basic appearance, regardless of the skill level or the depth of kung fu.
To learn acrobatics, we should work hard on the action standard and grasp the three elements of point, line and shape. Point refers to the starting point and ending point, line refers to the action route, and type refers to the type, including dynamic and static. Make a clear division, not afraid to pause, and carefully understand the feelings of each part. Make the upper body straight, the lower limbs stable, and the gait, footwork, hand shape and technique clear and accurate. That is, people often say "seek the square first, then seek the circle".
-Skillfulness and mastery in the action stage. Repeated practice, correction and improvement of movements can make movements skillfully used. At this stage, we should pay attention to the transformation of the body's center of gravity, master the balance, handle the connection between movements, drive the limbs with the waist ridge, and make the movements soft, smooth and coherent, and follow up from top to bottom.
-consolidate and improve the stage. On the basis of the previous exercise, we should be calm, distinguish between reality and falsehood, be both rigid and flexible, and know the inner strength. Relax inside and outside, be calm and practice. The movements are relaxed, light and subtle, the reality is consistent, and the changes are appropriate. It is necessary to accumulate softness for strength, combine rigidity with softness, be moderately elastic, and have no hard intentions. Understanding the internal relationship between the "three tones" makes the movements run freely, the thoughts become calm, the breathing forms self-regulation, and gradually enters the realm of three tones.
Spine movement is the axis of Baduanjin in health qigong.
The spine has the functions of supporting the body and protecting internal organs, and at the same time, it is the hub of human movement and controls the movement of the body. Clinically, spinal diseases have become the biggest hidden danger affecting human health in 2 1 century. Therefore, the spine is called the "second lifeline" of the human body.
Baduanjin, a fitness qigong, fully considers the influence of the spine on human health and highlights the exercise of the spine. The internal work accumulation of each movement comes from the spine (the gap between the two scapular ridges), and its movement law also extends to the whole body with the spine as the axis. In addition, the meridians of the human body run through the spine and are connected with the meridians of the whole body, and the Shu points on the bladder meridian on both sides of the spine are directly connected with the five internal organs, so the movement of the spine can be described as pulling one hair and moving the whole body. In the practice of fitness qigong-Baduanjin, we have mastered the movement law and internal force sequence of the spine and mastered the essence of fitness qigong-Baduanjin.
In order to facilitate learners to master the axial function of the spine, the following tips are given in combination with each movement:
Preparatory potential: all the lifting movements in Preparatory potential and Achievement Method require the spine to be vertical, and the whole spine is like a bead, which runs through from top to bottom and is long and drawn;
Holding the Three Jiao with both hands: the two palms supporting the spine are drawn up and down, and their internal strength reaches two palms at Laogong point and reaches the spine in the middle;
Left and right bow-like sculpture: two wrists overlap, the spine is relaxed, the bow is vertical, and the spine is strong;
To regulate the spleen and stomach, it is necessary to lift it separately: the upper and lower palms support the spine, which stretches very long, and the upper and lower branches of internal strength reach two palms and reach the spine;
Looking back after five injuries and seven injuries: press the two palms on the vertical ridge of the hanging roof, spread the shoulders and look at the golden ridge;
Shake your head and wag your tail to drive away the heart fire: press the vertical ridge of the hanging roof with a horse stance just look, bend over and lengthen the waist ridge, and turn around and rotate your tail;
Climb your feet with both hands, strengthen your kidney and waist: get up and stretch your spine for a long time, and lean over your spine to relax;
Raise your fist and stare to increase your strength: squat like a horse, and twist your spine with your left and right punches;
Behind the seven bumps, all the diseases disappeared: lift heel's spine was elongated, and there was a slight shock between the lower bumps;
Retraction: the spine is relaxed and the work is resumed.
The "internal strength" mentioned here cannot be understood as exertion. Hard will be stiff, qi and blood impassability. Generally speaking, the intention is not hard. Internal strength should be understood as the combination of spirit, heart and qi.
Attention should be paid to the practice of health qigong and the preparation of Baduanjin.
As is known to all, Ba Duan Jin of health qigong has chosen "preparation potential", which is called "tai chi pile" in Tai Ji Chuan and "three-circle potential" or "holding potential" in Qigong. Its connotation is extremely rich, and it is the first choice for general practitioners, which can be called "the first diagnosis".
Think of it as health qigong-the preparation potential of Baduanjin has three meanings:
First, as a basic figure, it refers to the static state of the trunk. This situation is the most representative, and it is necessary to achieve the purpose of virtual collar, vertical spine, heavy shoulders and elbows, solid chest and solid abdomen, and peace of meaning.
Second, as a basic action, it refers to the most basic and regular action. Warm-up potential appears repeatedly between the paragraphs and joints of the whole set of Wushu, which plays an important role in connecting the preceding with the following. Practicing this potential can directly improve the level of Wushu drills.
Third, as a basic skill, it refers to the qualities and abilities that practice must possess. All these can be solved by standing pile practice in preparation, and all training principles, essentials and elements can be reflected, which will directly improve skills and training effects.
The above "three basics" laid the position of Ba Duan Jin Kung Fu, the preparatory potential in health qigong. It can be seen that the preparatory potential is not limited to mental and physical preparation for practice, but is closely related to the whole set of Wushu, which should be valued and strengthened.
What are the benefits of fitness in the gym?
1, muscle gain helps to lose weight.
With the increase of muscles brought by muscle strength training, the metabolic rate of the body at rest will gradually increase, so you will consume more calories every day. Studies have found that every time the body increases 1 pound of muscle, it will consume 35-50 kilocalories every day.
2. Strong physique
Research shows that moderate strength training can improve the muscle strength of human body by 30-50%. The enhancement of strength will not only make it easier for people to complete some daily work, but also make people full of vitality and exuberance from the inside out.
3. Strong bones
By the time we graduate from middle school, the mineral density in bones has been fixed, unless we often engage in muscle strength training. After half a year's strength training, the density of minerals in the spine bones of practitioners can be increased by 13%. This is very important for the prevention and treatment of osteoporosis.
4. Reduce the risk of diabetes.
After 4 months of strength training, the utilization rate of glucose can be increased by 23%, which is of great significance for the prevention and treatment of diabetes.
5. Prevention and treatment of heart disease
Muscle strength training can reduce cholesterol and blood pressure levels, which plays an important role in maintaining normal cardiovascular function and preventing and treating heart disease. Of course, the effect will be more obvious if some aerobic exercise and flexibility training items are added during the practice.
6, prevention and treatment of low back pain and joint pain
Strengthening back muscle exercise can obviously reduce or eliminate the pain in this part. Strength training can also relieve joint pain, enhance joint function and so on.
7. Enhance competitiveness
Strength training can enhance the competitive ability of athletes, so no matter what kind of exercise you choose, it is best to add muscle strength training, because this exercise method can not only improve your sports level, but also reduce the risk of injury.
8. Add vitality and make new friends.
Muscle strength training is suitable for people of all ages (however, when the elderly engage in this sport, they must be guided by professionals). Going to the gym to exercise will make you feel energetic and happy, and make more friends.
9. Maintain mental health
It is found that muscle strength training for patients with mental depression after 10 weeks can obviously alleviate the clinical symptoms of depression compared with common psychological counseling methods, because muscle strength training can enhance the secretion of serotonin and endorphins, the "happiness transmitters". Therefore, people who often engage in strength training will feel that through muscle strength training, they not only enhance their self-confidence, improve their ability to handle various things, but also become as comfortable as the wind.
10, other benefits
Normalize body function, increase resistance and vitality, and promote metabolic function; Body shaping, weight loss, posture improvement, body elasticity and softness increase.