First, step by step. Acrobatics should first adjust the body, then adjust the breath, then adjust the heart, and then adjust again and again. At present, the four methods are all dynamic, and the movements are not too difficult, which is helpful to achieve the integration of three tones from the beginning of physical adjustment. One is to adjust the limbs and the other is to adjust the movements. Fitness Qigong belongs to routine exercise and has certain requirements. From the perspective of physical adjustment, daily exercise can be divided into seven types. One is flexible, such as Tai Ji Chuan; The second is fortitude, such as hard qigong; The third is the dance type; The fourth type is gymnastics; The fifth is bionic; Sixth, massage type; Seventh, take a walk, such as Plum Blossom Pile and Guo Lin Qigong.

Yijinjing and Baduanjin belong to the skill of combining rigidity with softness, which is suitable not only for middle-aged and elderly people, but also for young people. Wuqinxi is a combination of bionic and dance, with beautiful movements, which ladies are willing to practice. The six-character tactic is relatively peaceful, and it is a breathing-based technique, mainly for pranayama, and it should be coordinated with breathing movements and gentle. If you feel angry, practice the six-character formula, and if your arms and legs are not smooth, choose those three. I suggest you choose one of the four technologies. As a coach, there should be four cities, but if you want to practice for a long time, from physical adjustment to breath adjustment to inner adjustment, you may stay in the physical adjustment stage forever. It takes at least three to five years to practice the state of three tones in one. Qigong is not eager for quick success and instant benefit. It is an important psychological need to choose your favorite method to practice Qigong.

What's the difference between Qigong and gymnastics and martial arts? For example, when you raise your hand, is it qigong, gymnastics or martial arts? The internal factors of different exercise programs are completely different. If it is a martial arts action, it has an external purpose from the beginning, such as who I want to cut, and all my thoughts and strength are emitted outward; For example, I want to do exercises, my purpose is to exercise my shoulder joints and muscles, so the strength acts on my shoulder joints and muscles; For example, if I want to practice martial arts, the motivation to raise my hand is not from my shoulder joints and muscles, but from the breath of Dantian. Although the action of raising your hand is one, its connotation is completely different, so it is called amateur watching the excitement and expert watching the doorway. You can do your own thing, once according to martial arts, once according to practice and once according to acrobatics. When practicing health qigong, when you can't do it at first, you can do gymnastics, but don't stay in the gymnastics stage, do it again.

Second, we must persevere. You can't fish for three days and dry the net for two days, especially you should practice every day before 100, and then you can stop for a day or two. According to psychology, it usually takes three months to form a habit. I teach students to write a practice diary for the first 100 days. You can't miss a day. If you miss a day, you won't teach. Fitness Qigong is a hard exercise, which should be done step by step. Step by step means that you need to adjust your body first, then adjust your breathing, then adjust your heart and adjust it repeatedly. I met a famous coach in Tai Ji Chuan, and I asked him about his teaching experience. I still remember some words he said. He said that when the students came to ask him questions, he first asked, Have you practiced this action enough 1000 times? Don't ask me if you haven't practiced enough. If you have practiced 1000 times, ask me again and I will answer. You must practice qigong repeatedly. Many questions will be known after practicing for 1000 times.

The first step is adjustment. Adjusting your body means relaxing and then starting to learn. The first step is to learn movements according to gymnastics exercises, which requires accuracy but not precision. For example, once I went to teach in Germany, the students asked me, is your hand 45 degrees or 47 degrees at a stroke? What angle should it be? I said, you don't have to be so precise, just lift it up. It's almost the same, and it doesn't require complete accuracy, but try to be as accurate as possible. Then gradually learn to guide the movement of internal qi, not just the movement of muscles, and then basically complete the study of body regulation. If you haven't practiced Qigong in the past, it will take about three to six months to get there. Acrobatics started as exercises, mainly for muscles and joints. There is no harm. When you go to school, you should go beyond these and achieve the adjustment of qigong. Qigong is different from sports. Strictly speaking, Qigong has no local movements, all movements are moving, not just one part. When your movements have a local feeling, it means that you haven't practiced Qigong. Qigong movements have a sense of wholeness, and qi coordinates the whole body.

The second step is to adjust the interest rate. The so-called pranayama is to regulate breathing. To adjust your breathing, you must adjust your breathing length and breathing style. One is natural breathing, breathing through the chest, chest expansion when inhaling, chest contraction when exhaling, no abdominal movement. There is also abdominal breathing, including anterior abdominal breathing and posterior abdominal breathing. Abdominal breathing means that the stomach bulges when inhaling and collapses when exhaling, and reverse breathing is just the opposite. Strictly speaking, practicing breathing requires reverse abdominal breathing. Yijinjing, Baduanjin and Wuqinxi are basically enough to breathe naturally, and there is no need to practice other breathing methods. Six-character formula is a method based on pranayama, which can transition from natural breathing to abdominal breathing and then to reverse abdominal breathing. Do what you can, and don't do what you can't. The effect of reverse abdominal breathing is better than that of forward abdominal breathing, but don't practice hard, the effect of hard training is not good, and after a long time of practice, it will gradually form after finding the root of breathing. Another requirement of the six-character formula is that you don't need to read aloud, just listen to it yourself. Be slow. As a beginner, don't inhale too much, don't exhale too much, and both inhale and exhale should be within a controllable range, just inhale for eight minutes and exhale for eight minutes. Gradually extend the length of breathing in the case of letting nature take its course, not at first, but step by step. Among the three tones of Qigong, the adjustment of breathing is the most likely to cause discomfort, so we must grasp it carefully and master the basic principles.

Finally, talk about the integration of three sounds. For another example, when the plane takes off, it seems to turn around like a wheel under the plane. Breathing adjustment is to refuel the plane and master the speed of the plane on the runway. The pranayama seems to be aimed at the runway, and the three tunes are integrated. When it reached a certain temperature, the plane took off. It may still be more abstract. After practice, I know that this state can be achieved and needs to be done bit by bit.