Hu Yanping was coached by the Rainbow Bridge Fitness Qigong Counseling Station in Xinyang City. We know that in health qigong? 6? 1 One of the difficulties in Yijinjing teaching is how to teach students the principles and methods of "stretching tendons and pulling bones" and "rotation and flexion and extension of spinal bones". This is because "stretching muscles and pulling bones" and "spine rotation and flexion and extension" are health qigong? 6? 1 Yijinjing skill is the most important part of its characteristics. Their perfect combination fully embodies the health qigong? 6? 1 Yijinjing accurately expresses the fitness concept of this set of exercises. If this point cannot be clearly explained to students in teaching, it will be difficult for students to solve the problem of why and how to do it.

"Stretching tendons and pulling bones" and "Spine rotation and flexion and extension" as health qigong? 6? 1 Yijinjing has two main characteristics and different teaching methods. Taking "stretching tendons and pulling bones" as an example, we should avoid going through the motions, telling students that "stretching arms and external support means stretching tendons and pulling bones", and only teaching them "shape" but not "spirit" does not meet the practice requirements of stretching tendons and pulling bones. To teach "stretching tendons and pulling bones" well, we must prepare lessons carefully before teaching, ponder over it repeatedly, understand the connotation and action route of "stretching tendons and pulling bones", try to find the combination point between actions, and sum up the best teaching scheme and method.

For "stretching tendons and pulling bones", we can feel a penetrating and exciting tension between the lines. In fact, this tension of "stretching muscles and pulling bones" runs through health qigong all the time? 6? 1 Yijinjing set of twelve tricks. During the exercise, the body of the practitioner fully flexes, stretches, abducts, adducts and rotates its upper, lower limbs and trunk under the guidance of tension, so that the muscles and fascia in the moving parts of the human body, as well as the tendons, ligaments, joint capsules and other connective tissues at the big and small joints are pulled, flexed and stretched. In the actions of traction, stretching and traction, tendon traction and bone traction interact-fully pulling tendon in bone traction, and then promoting bone traction, and so on. Zhang Chi can effectively promote the blood circulation of soft tissues in active parts, thus improving the nutrient metabolism process of soft tissues, improving the elasticity and flexibility of muscles, muscle health, ligaments and other soft tissues, as well as the active functions of bones, joints, muscles and other tissues, so as to achieve the purpose of strengthening the body. This tension is "stretching" and "pulling". Grab this and you'll find health qigong? 6? 1 Breakthrough in Yijinjing teaching.

Regarding the tension between "stretching" in tendon stretching and "pulling" in bone pulling, students have different educational levels and different understanding depths. Therefore, when teaching students, most practitioners will follow the coach's movements to do simple body imitation, but they can't really experience practicing health qigong? 6? 1 Yijinjing is beautiful, so the fitness effect is not obvious. How to solve this teaching problem? After repeated exploration in teaching, several methods are summarized, and the teaching effect is not bad.

My method is:

First, the model law of action. According to the teaching needs, it can be divided into: the body demonstration of the subject (the body demonstration of the counselor) and the body demonstration of the object (the body demonstration except the counselor).

In health qigong? 6? In the teaching of 1 Yijinjing, every movement of the counselor is the standard for students to imitate, while the body language is the enlightenment language of "stretching tendons and pulling bones" and "rotation and flexion and extension of spine bones". Therefore, counselors should carefully prepare lessons before teaching, strive for the accuracy of body language, and let students feel the information of "stretching" and "pulling" in every movement. For example, in Wei Tuo's flat-shouldered magic pestle, in the back-and-forth movement of the nine-headed ox tail, in the hands with bright claws extended, in the action of stretching shoulders and expanding chest after retraction, and in the actions of bowing, crouching tiger pouncing on food and exploring the claws of Qinglong. Students get inspiration from imitating your movements and get the information of "stretching" and "pulling" initially. Under the guidance of the counselor's demonstration, students demonstrate their bodies, and then the counselor gives a targeted explanation to further deepen students' understanding of "stretching" and "pulling". For example, when doing tail flick, it is difficult for the counselor to explain clearly how the coccygeal vertebra and the head and cervical vertebra move towards each other during the demonstration. Let others do the demonstration, and the counselor can point out how the spine is deformed into a "C" shape under the force of "stretching" and "pulling" and the movement route on the students' backs. Simple and intuitive teaching methods and the image of "C" can deepen students' perceptual knowledge of "stretching" and "pulling". In addition, Wei Tuo's abduction of the magic pestle with flat shoulders, the reverse stretching and pulling of the upper and lower limbs, the reverse stretching and pulling of the coccyx and cervical vertebrae in the tail-dropping posture, and the bending and buckling of the spine in the bow posture can all be taught with the help of physical demonstrations. Adopting this teaching method is also beneficial for counselors to find problems, correct and comment in time. The teaching method of combining the demonstration of subject and object and the combination of intuition and interaction makes students feel deeply. Attention should be paid to the following problems: older students may not imitate physical movements when doing physical imitation, such as three sets of landing, bowing, crouching tiger pouncing on food, Qinglong probing claws and so on. In counseling, different methods can be adopted according to different situations. For people with different constitutions and ages, the requirements of the elderly with poor constitutions can basically be put in place. Students who are young and in good health are encouraged to be in place.

Second, the physical touch method. It is also one of the difficulties in teaching to let students feel the sense of "stretching" and "pulling". Simply imitating body movements can only show its appearance, but not its essence. For example, when doing Wei Tuo's three postures, pulling back with nine oxtails, bowing, and pulling out a sword with nine ghosts, students can only observe how the counselor's body is doing, but don't know how the "stretching" and "pulling" move in the movements. In my teaching, I completed the dynamic teaching of "stretching" and "pulling" by touching local limbs. The specific method is: first, the instructor will demonstrate and guide, and then let the students touch each other's sports parts and feel the movement process of "stretching" and "pulling" of the body sports parts, so as to experience the dynamics of "stretching" and "pulling". For example, when doing Wei Tuo's second potential, claw-flashing potential, bow-playing potential and nine ghosts' sword-drawing potential, students can clearly perceive the extension route of "stretching" and "pulling" on the arm and the rotation route of the spine by touching the arm and spine. The problem to pay attention to is that when touching the mold, the action should be light and the feeling should be slow. I realized that the effect of alternating visual and tactile teaching is very good, which has a great influence on students' sensory organs, so that students can quickly grasp the key points of practice and understand the connotation of "stretching" and "pulling". At the same time, it also indirectly teaches students effective teaching methods, which is very useful for students to practice and coach others.

Third, the language guidance method. In teaching, we can't ignore the use of language. No matter which set of fitness exercises, language is the medium. Language is a very important link, so we should teach you a set of mass fitness exercises accurately. Students from all walks of life have different educational levels, so we should pay attention to the popularity, accuracy and scientificity of language in teaching. For example, when teaching the strength of "stretching" and "pulling" of Wei Tuo's second potential, students can understand that external support is to push hands to both sides, but how strong is the strength of "stretching" and "pulling"? It is not enough to rely only on physical demonstration, but also on language description. When teaching, I tell you: the strength of the palm of your hand stretching to both sides is like pushing away two mountains. The strength is like pulling out the joints of your elbows and shoulders by an inch, and at the same time you will feel a feeling of fever and numbness in your arms. With the popular language of "pushing two mountains", "pulling an inch", "heat" and "numbness", we can accurately explain the strength, intensity and feelings of "stretching" and "pulling". Through the guidance of language, students can easily understand and accept it. In health qigong? 6? There are many such examples in the teaching of Yijinjing 1: "grasping basketball by hand", "avalanche" and "surf lapping" are used to describe the extension degree of the ten fingers of the palm and the requirements for retraction when the hand shape is lotus leaf palm; "Biting the tail" and "rotating and bending the spine into a C-shape" are used to describe the radian of the head and spine moving towards each other when the spine is pulled out in the "tail-falling potential"; Use "anti-bow", "triumphant" and "hold your head high" to describe the posture of staring up at the spine after bending and stretching in Crouching Tiger, and so on.

Fourth, the organic integration method. Whether it is body demonstration method, touching limbs method or language guidance method, it should be noted that "spinal rotation flexion and extension" and "stretching tendons and pulling bones" are mutually penetrating and causal organic links. In other words, both the teaching of stretching tendons and pulling bones and the teaching of spinal rotation and flexion and extension should be unified on a basic point, and the characteristics of the two should not be artificially separated. Lacing and stretching in lacing, spine rotation and flexion and extension in lacing, and lacing and stretching in spine rotation and flexion and extension. For example, the "twisted" rotation of the spine and the abduction and adduction of the arms in "Nine Ghosts Pulling Sabre" are the movement processes of stretching, pulling out, rotating, flexion and extension. This resultant force also exists in the equations such as bow, nine-headed ox tail pulling back, crouching tiger pouncing on food and tail falling. Therefore, we should not be biased in teaching.

Fitness qigong? 6? There are many places in the teaching of 1 Yijinjing that need our discussion and research. As a teaching counselor, I want to think more, experience more and practice more in the future teaching, and find more and better methods.