Professor Luo Ren pointed out in a post "No treatment has been cured" that "the symptoms are: 65,438+0 fatigue, 2 insomnia or lethargy, 3 forgetfulness, 4 loss of appetite, 5 irritability, 6 depression or depression, 7 anxiety, 8 dizziness, palpitation, shortness of breath, 9 abnormal urination, 65,438+00 * * low, 65.
Third, the characteristics are suitable for sub-health people to practice.
Mainly systemic, it requires all joints and muscles of the human body to be adequate and appropriate, and requires "quietness", which has a good protective effect on the central nervous system, thus improving the functions of other systems and organs. Because of Tai Ji Chuan's gentle movements, light focus and internal training, he absorbed various boxing methods, combined with the guidance of ancient pranayama and breathing, and applied the theories of meridians and yin and yang. Its function and quantity are easy to control. Sub-healthy people can practice in a small open space around them in their spare time without spending time and money to find an activity venue. Therefore, it is especially suitable for sub-healthy people.
Tai Ji Chuan's body-building and health-keeping function is multifaceted, holistic and all-round. This paper focuses on the role of sub-health intervention.
Fourthly, the effect of Tai Ji Chuan on the health "physical fitness" of sub-healthy people.
1, Tai Ji Chuan maintains and promotes the health of sub-healthy people.
(1) on cardiopulmonary function. Tai Ji Chuan exercise is a kind of abdominal breathing, which mainly promotes the movement of chest and lungs through the elevation of diaphragm. Medical practice has proved that regular practice of Tai Ji Chuan can increase the depth of breathing, not only strengthen the body, but also reduce the resistance of respiratory tract, increase lung ventilation and promote the metabolism of the whole body. At the same time, it can increase the left ventricular myocardial contraction ability, improve the myocardial relaxation ability and reduce the resting heart rate. Make the whole body, reduce the heart load.
(2) Effects on muscle strength and endurance. Tai Ji Chuan is a kind of whole-body harmonious movement with the waist as the axis, which makes muscle groups and muscle fibers in all parts of the body participate in activities together, making the muscles even and plump, flexible and elastic. And the joints of the whole body have a wide range of soft activities. Joints are pulled by muscles, which can help bones to be strong. The whole process of Tai Ji Chuan's exercise is basically in a semi-flexion state, which requires that the legs should be "clear about the actual situation and relax their knees", which can effectively develop the strength and endurance of knee flexion and extension muscles, develop muscle strength, promote the development of joints, bones and ligaments, and improve the sports ability of human body.
(3) the impact on flexibility. The flexibility of human body mainly depends on the flexibility of each joint, the elasticity of muscles and the coordination between nervous system and muscles. In Tai Ji Chuan's routine, there are many movements of turning the waist, and the waist ridge drives the limbs, which plays a flexible role in improving the joints in the movements of the waist and legs of the limbs.
(4) Influence on body composition. Because of work and life, people in cities have accumulated a lot of fat and gained weight. Generally speaking, Tai Ji Chuan exercises are mainly of medium and low intensity, and slow muscle fibers mainly participate in the work in the body. On the one hand, there are many mitochondria in slow muscle fibers and high oxidase activity. The main energy-supplying substance is free fatty acid in blood, which enhances the consumption of body heat energy, thus enhancing the consumption of fat. On the other hand, the release of hormones and enzymes related to lipid metabolism increased. It can enhance the activity of lipoprotein esterase, promote the decomposition of fat, inhibit the synthesis of fat, accelerate the consumption of glucose and prevent it from transforming into fat.
2. Tai Ji Chuan's regulating effect on the psychology of sub-healthy people.
With the development of science and technology and the acceleration of the pace of life, people are in a state of tension for a long time. People usually feel comfortable, refreshed, active and responsive. For sub-healthy people, Tai Ji Chuan emphasized relaxation, naturalness, gentleness, not going to extremes ideologically and psychologically, and living in harmony with society and nature, which has a good regulating effect on the above-mentioned tension. Mild fatigue can relieve mental stress and anxiety, help sleep and improve nervous system function. Therefore, practicing Tai Ji Chuan can improve the psychology of sub-healthy people and people's mental outlook.
3. Improvement of social adaptability of sub-health population in Tai Ji Chuan.
If people want to survive in society, the first thing they face is how to deal with it. Good feelings can reduce loneliness, loneliness, emptiness, fear and pain. Tai Ji Chuan technically requires to be relaxed and natural, unrestrained, dynamic and pretentious, and pure and natural; In sports, the fist is smooth, the breathing is natural, the spirit is guided by the will, and it is casual and not arbitrary. This boxing movement, which is based on the idea of obeying nature and reaching the sky, not only makes people mentally in an "innocent" psychology, but also makes the body and mind quietly melt into nature and sublimate to a relaxed and comfortable state, thus dispelling anxiety, forgetting irritability and cultivating people's temperament. Through Tai Ji Chuan, people have deepened mutual understanding and communication between practitioners and promoted mutual exchange and friendship. Tai Ji Chuan pays attention to "self-denial and self-respect", removes personal consciousness, forgets self, considers others, avoids subjectivity, emphasizes seeking truth from facts, softens contradictions, and enables people to fully consider and take care of people around them. While developing interpersonal relationships, I have improved my self-cultivation, learned to care for others, learned to contribute, and improved the level of social adaptation behavior.
To sum up, Tai Ji Chuan Sports can not only maintain and promote the health and physique of sub-healthy people, but also make sub-healthy people have healthy and happy psychology and healthy moral behavior, and maintain the harmonious development of society. It can be seen that Tai Ji Chuan exercise is the first choice for sub-healthy people. Tai Ji Chuan has a high physical fitness function, especially suitable for urbanites to eliminate sub-health and achieve harmonious development of body and mind.
Beginners should choose simplified Tai Ji Chuan.
There are many schools in Tai Ji Chuan, so it is advisable for beginners to practice "Twenty-four Simplified Tai Ji Chuan" published by the State Sports Commission. Simple and easy to learn, the effect is good. Boxing practice should be conducted outdoors or indoors with flat ground, quiet environment and fresh air, preferably in the early morning or evening. Morning boxing can make all organs of the body move and prepare for work and life activities; It helps to practice boxing at night. Be prepared before practicing boxing, adjust breathing when boxing, and take a steady deep breath when doing movements, which is conducive to breathing muscles and stimulating appetite. You can adjust the time, frequency, shelf height and moving speed according to your physical strength. It is best to practice 1 time every morning and evening, each time 10~ 15 minutes. After boxing, there should be about 5 minutes to relax. After the fight, my body was slightly sweaty, but I was breathless and comfortable. This is the best effect.
Yes, Tai Chi Chuan, often playing.