1. Hold the sky with both hands and walk step by step (inhale)-hold your hands high and inhale, and walk step by step at the same time. This action can stretch the spine and shoulder and neck, which is helpful to prevent and treat spinal curvature and shoulder and neck diseases. Bend left and right, and turn your arms outward (exhale)-rotate your hands outward and bend your arms left and right as you exhale. This action can strengthen the strength of the waist and abdomen and improve the balance and stability of the body.
2. Press with both hands, press the center of the hole with both hands (inhale)-press the center of the hole with both hands (chest midline), cooperate with inhalation, and hold your chest out at the same time. This action can expand the chest and enhance cardiopulmonary function. Look around and relax your back (exhale)-put your hands on your waist and exhale, and turn around. This action can relax back muscles and relieve shoulder and neck pressure.
3, before the abdomen, the knees are slightly bent (inhalation)-both hands are abdomen, with inhalation, and the knees are slightly bent. This action can strengthen the strength of abdominal muscles and improve the metabolic level of the body. Turn left and right, slightly bend your knees (exhale)-put your hands on your knees and exhale, and turn your knees left and right. This action can relieve knee pain and enhance joint flexibility.
4, heel point, red dragon stirring (inhalation)-the heel gently points to the ground, with inhalation, while the red dragon stirs the tongue. This action can promote saliva secretion and help digestion and detoxification. Breathe in the old and breathe in the new (exhale)-put your hands on your abdomen and exhale, close your eyes and take a deep breath. This action can discharge the waste gas in the body and enhance the function of the respiratory system.
The Development History of Baduanjin
1, the origin of Baduanjin: Baduanjin originated in the Northern Song Dynasty, which is a kind of aerobics created by the ancients. According to historical records, Baduanjin was created by General Yue Fei. He practiced Ba Duan Brocade to improve his physical fitness and combat ability. Since then, Baduanjin has gradually passed down and become a popular fitness exercise.
2. Development of Baduanjin: Baduanjin gradually developed and improved, and many schools appeared. Among them, there are two famous schools: South School and North School. The southern school mainly focuses on manipulation and pays attention to flexibility exercise; The northern faction focuses on strength and pays attention to rigid exercise. There are also many non-governmental organizations and experts who have studied and improved Baduanjin to make it more in line with the fitness needs of modern people.
3. Modernization of Baduanjin: Baduanjin gradually attracted more people's attention and love. Through research and practice, some experts and scholars combine Baduanjin with knowledge in modern medicine, psychology, kinematics and other fields to further explore the fitness value of Baduanjin. They also created many different versions of Baduanjin according to the characteristics and needs of different groups of people, making it more diversified and modern.
4. Popularization of Baduanjin: Baduanjin has become a mass fitness sport with a broad mass base all over the country. Many middle-aged and elderly people, white-collar workers, students, etc. Enthusiastic in practicing Baduanjin, in order to enhance physical fitness, relieve stress and improve work efficiency. Baduanjin has also been introduced to some public places, schools, enterprises and institutions, and has become a part of people's daily life.