Tai Ji Chuan is the first choice for national fitness, people's living standards are constantly improving, health is concerned by more and more people, and the influence and role of national fitness among the people is also growing. Look at my Tai Chi as the first choice for national fitness.
Tai Chi is the first choice for national fitness, and the fitness effect of 1 is different.
Dr. Zhao pointed out that broadcast gymnastics can be said to be one of the most common fitness methods for ordinary people at present, from school recess exercise to the present recess exercise. However, because many people are perfunctory when doing broadcast gymnastics, they cannot appreciate the benefits of broadcast gymnastics.
It can be said that from the introduction of the first set of radio exercises in the 1950s to the eighth set of radio gymnastics today, each set of radio exercises was arranged by a famous national coach according to the health status of the people at that time, and each section was exquisitely designed, and each exercise had its own fitness function. The whole set of movements are carefully done according to the norms of movements, and the overall exercise effect is very good.
For example, standing still is a sedentary "nemesis"; Stretching can help office workers protect their necks, backs and shoulders. Breast enhancement exercise can improve the health of human respiratory system and protect women's breast health; Kicking exercise can prevent accidental falls; Body side exercise can beautify and strengthen the waist; Body transport kinetic energy to improve waist function;
Full-body exercise can make most muscles of the body participate in the action; Jumping exercise can improve the joint function, muscle mass and body coordination of lower limbs; Doing exercise can make people relax slowly after strenuous exercise and return to a quiet state from the state of exercise. So some people even have the habit of doing radio exercises for decades.
According to Dr. Zhao, Tai Ji Chuan has a long history as a martial arts and fitness program. Tai Ji Chuan has the characteristics of lightness, softness, slowness, uniformity, orderly opening and closing, combination of rigidity and softness, and continuous movement. At present, Tai Ji Chuan can be divided into Taiji Biography and Taiji Biography.
Among them, keeping Tai Ji Chuan healthy is a kind of boxing with both physical and mental cultivation. When practicing boxing, we should pay attention to emotional exercise, activate qi with the heart, dredge meridians, balance yin and yang, Yang Qi and blood, so as to improve the self-reconciliation ability of yin and yang, which is what western medicine calls disease resistance and rehabilitation ability and immunity. Tai Ji Chuan, which is closer to the connotation of martial arts, has four or two martial arts special effects, such as dialing a thousand pounds: store your strength after each block, and then use it when it is full. So Tai Ji Chuan, which originated from martial arts, is more suitable for men to practice.
Time to study Tai Ji Chuan is limited.
In terms of popularity, can Tai Ji Chuan really replace broadcast gymnastics as the first choice for national fitness in China? Dr. Zhao said "absolutely impossible". These two fitness methods have their own advantages in fitness effect.
Dr. Zhao pointed out that it is not that Tai Ji Chuan is inferior to broadcasting gymnastics, but that there are many restrictions on learning from Tai Ji Chuan at present.
First of all, Tai Ji Chuan is not as easy to learn as broadcast gymnastics. Each set of broadcast gymnastics is carefully arranged by famous national coaches, considering that comprehensive exercise is easy to master. Moreover, Tai Ji Chuan's moves are more complicated, and it will not happen overnight to truly grasp the essence of Tai Ji Chuan.
Secondly, Tai Ji Chuan's exercise is limited by its location. Unlike broadcasting gymnastics or even finding an open space in the office, Tai Ji Chuan undoubtedly needs more open space, which is difficult for many office workers to do.
Third, Tai Ji Chuan is difficult to popularize in teaching. After all, there are far fewer people in our country who can teach Tai Ji Chuan than those who can teach broadcast gymnastics. And the more you go to some small cities or remote areas, the more prominent this problem becomes.
Whether to choose a fitness method depends on the people's own situation, as well as their own time, space and learning ability.
Tai Ji Chuan is the first choice for national fitness. 2 Yoga jogging on tiptoe is the best way to keep the pace brisk and enhance the effect of jogging. The air is particularly fresh in the morning, suitable for jogging. At night, when your energy is low, it is a good time to jog, because jogging will readjust your metabolism and make people energetic. Be sure to persevere and form a habit. Never run immediately after a meal. You can only jog for a few hours after dinner. At the same time, don't open your mouth or wave your arms violently when running. Keep breathing through your nose, close your mouth, make a fist, raise your arms lightly to your chest, swing back and forth regularly, and keep your elbows close to your body. It is important to hold your head up and relax your shoulders, keep your spine straight, and let your abdomen come in and out naturally when you breathe.
When jogging, you must concentrate, especially breathing, and enjoy jogging. Because the muscles are relaxed, oxygen and blood in the lungs can flow freely and the mind is calm. Jogging itself should have a sense of rhythm, natural movements and gentle and elegant movements. There are various kinds of jogging, one of which is called twisting jogging. The so-called twisting jogging is to twist the trunk from one side to the other in line with the rhythm of the pace. The arm produces strength when paddling, and the lifting range of the hand determines the turning point. This kind of twisting can strengthen the spinal nerves and massage the internal organs. Another way to change is to raise your arms above your head and jog with your hands folded, which can expand your chest, let more fresh air flow into your lungs and stretch your arms, chest and abdomen well.
Finally, there is another way to raise your knees while jogging and kick your hips with your heels. This jogging method can help you move your knee joint, but it needs more efforts to do it well. If you breathe correctly, you will sweat a lot, so you will clean the whole system. At the end of jogging, don't stop immediately, but do some adjustment exercises.
One thing should be paid special attention to. When jogging downhill, you should be especially careful, slow down and slow down your pace so as not to hurt your knees or feet.
If you are fat, old or weak, you should walk first and then jog. Women can also practice jogging like men, but avoid it during menstruation, the last five or six months of pregnancy and six weeks after delivery. Women should wear clothes or bras that fix their breasts when jogging. When women jog, their toes should gently touch the ground to avoid uterine displacement. Because women are less engaged in other types of physical activities and are weaker, jogging is especially beneficial to them. Jogging is also good for children. Although children often run, jump, play and have fun, most people are in poor health because they have not received systematic and regular exercise. Jogging can correct this defect.
You can avoid cramps or muscle pain by stretching after jogging in yoga. Doing yoga before jogging can make the whole body relaxed and refreshed, while doing yoga after jogging can make the mind quiet and balanced all day.