Yang Bailong of Beijing Sport University "learning" refers to the process of learning knowledge and skills, and "practicing" refers to the process of improving the level. Practice in learning and practice in middle school complement each other and never end. In health qigong? The study and practice of Baduanjin involves the principles and methods of practice, as well as the basic characteristics, action essentials and practice requirements of the achievement method itself. This paper intends to focus on the study and practice of health qigong. Several problems that should be paid attention to in baduanjin. First, learn to practice health qigong? Baduanjin is an ancient guiding technique, which should be based on "physical training". In the process of its development and evolution, no matter which period or school, it has never deviated from the characteristics of physical exercise. It can strengthen bones and muscles, enhance the functions of the body and viscera, dredge meridians, and reconcile qi and blood, so as to achieve the purpose of strengthening the body. Learn to practice health qigong? Baduanjin can be divided into three stages. The first is to learn to master the action stage. First of all, we should start with fitness qigong? Baduanjin's basic body shape, basic hand shape and basic step shape are all practiced. In the process of learning and practicing, we should grasp the typical movements and practice them repeatedly. As the saying goes, "Like it or not, there are three kinds". In other words, no matter how skilled you are and how deep your kung fu is, it is very important for beginners to have a training appearance so far. Learn to practice health qigong? Eight-segment brocade techniques should grasp three elements: point, line and shape (the "point" here refers to the starting point and end point of the action; "Line" refers to the running route of the action; "Type" refers to form (including dynamic and static), and efforts are made to standardize actions. The upper body should be straight, the lower limbs should be stable, and the steps, footwork, hands and skills should be clear, accurate and in place, which is what people often say: "Seek the square first, then seek the circle." The second is to master the action stage skillfully. When studying and practicing 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, and make the movements soft, round and coherent, and follow up up up and down. To do this, it is necessary to practice repeatedly, constantly revise and improve the movements, so that every movement can be accurately in place and used freely. The third is to consolidate the stage of improving the quality of movements. On the basis of the previous exercise, we should be calm, divide the actual situation, combine rigidity with softness, 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. At the same time, we should carefully understand the internal relationship between the "three tones" to achieve the purpose of free movement, peace of mind, self-regulation of breathing and gradual integration of the three tones. Second, learn to practice health qigong? Ba Duan Jin should pay attention to driving the limbs to move with the spine as the axis. The spine has the function of supporting the body and protecting internal organs, and it is also the hub of human movement, which is mainly responsible for body movement. 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. Fitness qigong? Ba Duanjin fully considered the influence of spine on human health and highlighted the exercise of 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 Shu points on the bladder meridian on both sides of the spine are directly connected with the five internal organs. The movement of the spine can really be said to move the whole body. In a sense, in health qigong? In the practice of Ba Duanjin, whoever grasps the movement law of spine and the order of internal strength will master health qigong. The essence of baduanjin. In order to facilitate learners to master the axial function of the spine, combined with every potential action, the tips are as follows: "Preparatory potential": all vertical actions in the preparatory potential and the 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 for drawing. "Two hands supporting three jiao": 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. "Open the bow left and right, like shooting a sculpture": the two wrists overlap, the spine is relaxed, the bow is vertical, and the spine is strong. "Regulating the spleen and stomach requires a single lift": the upper and lower palms support the spine, and the upper and lower branches of internal strength reach two palms and the middle reaches the spine. "Looking back after the seven injuries of five plants": press the two palms on the hanging top to erect the ridge, stretch the shoulders and look at Jinda Ridge. Shake your head and wag your tail to get rid of heart fire: "Horse stance just look" helps to press the top vertical ridge, lean over and lengthen the waist ridge, and turn around and rotate the 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 glare to increase your strength": squat like a horse, and twist your spine with one punch from left to right. "There are seven drastic changes behind": lift heel's spine is elongated and there is a slight shock between the lower vertebrae. Retraction: the spine is relaxed and the work is resumed. For the internal strength mentioned in this article, it cannot be understood as exertion, which leads to rigidity and stagnation of qi and blood. Generally, it is interpreted as intentional and not hard. Internal strength should be understood as the combination of spirit, heart and qi. Third, learn to practice health qigong? Ba Duan Jin can't ignore the practice of health qigong in preparing for the exam? Ba Duan Jin's preparation is well known, which is called "tai chi pile" in Tai Ji Chuan and "Three Circles" or "Holding the Ball" in Fitness Qigong. Its connotation is extremely rich, and it is the first choice for general practitioners, which can be called "the first diagnosis". Used as health qigong? The preparatory potential of Baduanjin has three meanings: first, as a basic figure; The second is as a basic action; The third is as a basic skill. "Basic figure" 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. "Basic action" 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. The "basic skills" here refer to the qualities and abilities necessary for practice. All these can be solved by standing pile practice in preparation, and all the training principles, essentials and elements can be reflected, which has a certain effect on improving the training effect. The above "three basics" establish that the preparation potential lies in fitness qigong? The position of Baduanjin in Wushu. It can be seen that the preparatory potential is not only to prepare for practicing martial arts, but also closely related to the whole set of martial arts, which should be highly valued and strengthened in practice. To get ready, we should pay attention to the following three steps: the first step is to "work hard on your own mind and bones", overcome the muscle pain and joint numbness caused by standing piles, and unload the whole body's clumsy strength. The term of qigong at this stage is called "variable force" It usually takes about three weeks. The first week is more painful. In the second week, the body gradually felt relaxed. In the third week, the waist, legs and arms began to look strong, and the comfort was obviously improved. The second step, on the basis of the previous stage of practice, began to pursue physical and mental relaxation and tranquility. Relax and be quiet. Relaxation is the premise. Relax from head to toe, from inside to outside, and spread to the periphery until the pores. Quiet is mainly to eliminate distractions, "accept the heart of the ape and bind the horse", so as to be calm and concentrate on practice. Relaxation and quietness are hierarchical and cannot be solved in a short time. It takes several years of hard work, and some people have not solved this problem well after practicing for a long time. It can be seen that you can't do it without serious practice and hard work. The third step, with the deepening of relaxation and quietness, breathing begins to become slow, internal qi begins to start, and gradually enters a state of rest. At this time, "only seek peace, not nothingness", don't be greedy, and stop being good. Long-term practice will greatly increase your strength, make you refreshed and make you feel happy. It should be noted that it is not recommended to close your eyes by hanging curtains in practice. The amount of exercise is based on feeling comfortable.