Tai Ji Chuan is the main exercise program for many middle-aged and elderly people, whose physique is weak, so they need to be careful when choosing fitness exercises. Tai Chi is suitable for the elderly. Let's share what changes the elderly will bring if they insist on playing Tai Ji Chuan.
What changes will old people bring when they insist on beating Tai Ji Chuan? 1 1 to improve flexibility.
In the process of practicing Tai Ji Chuan constantly, all our muscles can be effectively exercised, and long-term exercise can effectively enhance our muscle endurance. Under normal circumstances, Tai Ji Chuan usually walks slowly in circles and arcs, with leg bending and semi-squatting movements, and then the center of gravity changes alternately. This way can play a good exercise for our whole human body. Tai Ji Chuan's movements are mainly hugging, bending and twisting, which can improve our muscle strength and endurance, and will improve the flexibility of the human body in the long run.
When playing Tai Ji Chuan, combined with multi-directional and large-scale activities, such as downward movement and kicking, it can not only improve the flexibility of muscles, but also improve the flexibility of all joints.
2. Treatment of digestive tract diseases
In the research, it is found that practicing Tai Ji Chuan often can also help us to effectively treat various digestive tract diseases, because all joints, muscles and bones of our human body will pull, twist, squeeze and relax each other during the practice, and our internal organs will also massage themselves due to abdominal breathing. At the same time, the ascending and descending range of diaphragm increases during exercise, which has a positive stimulating effect on intestinal peristalsis, thus playing a role in treating and improving digestive function.
3. Improve cardiopulmonary function
Practicing playing Tai Ji Chuan in daily life can also help the elderly to effectively improve their cardiopulmonary function. Usually, the heart and lung function of the elderly is poor, which is also the reason why the elderly are often prone to illness. As long as you play Tai Ji Chuan more in your daily life, you can help the elderly to enhance their cardiopulmonary function quickly and effectively. This is because when practicing Tai Ji Chuan, we should keep breathing naturally and firmly. Through deep, long, thin, slow and even abdominal breathing during the practice, we can effectively enhance the chest capacity, increase the times of oxygen inhalation and carbon respiration, and thus relatively improve the oxygen utilization rate of various organs.
Besides, it usually takes a long time to practice Tai Ji Chuan, and it takes more than 20 minutes to play 24-style Tai Ji Chuan four times in a row, so it can help us train and improve our cardiopulmonary function. Especially some elderly people with poor cardiopulmonary function should improve their immunity by playing Tai Ji Chuan.
4. Physiological benefits
Tai Ji Chuan in China has a long history. In the process of practicing Tai Ji Chuan, combining the traditional guiding method and breathing method, we emphasize the close cooperation of physical training, gas training and psychological training. China residents have had the habit of practicing Tai Ji Chuan since ancient times, so as to achieve the purpose of keeping fit. Therefore, experts remind some people who are often sickly that they should actively participate in Tai Ji Chuan's exercises in their daily lives. The best time to practice should be in the morning. At this time, not only the air is good, but also the human body is very suitable for practicing Tai Ji Chuan's state, so practicing at this time can get twice the result with half the effort.
By practicing Tai Ji Chuan, we can effectively exercise our muscles, and at the same time play a very good role in relaxing muscles and activating collaterals. Besides, while practicing, you can also massage and exercise the internal organs through the coordination of breathing and movements? For the elderly, it is very important to strengthen our physique and improve our disease resistance.
I believe that through the above introduction, everyone has a certain understanding of the health benefits of Tai Ji Chuan. In fact, Tai Chi is a very suitable choice for the elderly, and Tai Chi can not only exercise, but also have a good effect of self-cultivation. Therefore, I suggest you try Tai Chi at ordinary times.
What changes will old people bring when they insist on beating Tai Ji Chuan? What should they pay attention to when playing Tai Chi?
1, a quiet place
In spring, summer and autumn, it is best to be in the courtyard, corridor, park, forest, river, open field and other places with fresh air and quiet, and it is best to be indoors in winter.
2. Ventilation and shelter from the wind
Avoid practicing martial arts in an air-conditioned closed environment, and it is not appropriate to exercise in a courtyard full of soot and dirty air. Keep the air fresh. When practicing Tai Ji Chuan outdoors, it should be avoided in through flow, strong winds, fog and rainy days.
3. Loose clothes
Shirts and trousers should not be worn too tightly, and belts should be moderately buckled; Shoes should be comfortable, not too tight and not too loose.
4. Preparatory activities
Be sure to do warm-up activities before exercise, such as stretching, bending, squatting, etc. Otherwise, it will easily lead to sprains, bumps and fractures.
5, posture specification
The basic requirements of Tai Ji Chuan's movements and postures are: pushing the air to the top, holding out the chest and pulling the back, loosening the waist and astringing the buttocks, sinking the shoulders and hanging the elbows, relaxing the fingers and sitting on the wrist, and keeping the tail upright. If the movements are not standardized during practice, it will not only affect your play, but also affect your understanding of your inner feelings.
What are the taboos of Tai Chi?
1, to avoid distraction
Tai Ji Chuan is divided into three parts and seven parts, and his skill is profound. Recruit for art, god for potential, recruit without god for weakness, and recruit magical powers for spiritual power. Divine power penetrates the heart, divine power is unpredictable, and divine power is majestic and sharp. To practice Tai Ji Chuan, you should keep your hands, eyes and body in sync and be clear-headed.
2. Avoid looseness and weakness
Relaxation is the gateway to Tai Ji Chuan, and it is also the first level for Tai Ji Chuan practitioners to get started. Relaxation is to relax joints and vertebrae, expand muscles, tendons and skin, and let qi and blood reach the extremities. It is by no means loose, loose or lax.
3. Avoid stiff exercises.
Tai Ji Chuan's original intention is not to exert strength, but to be soft and hide strength. Loose is the door of Tai Chi, and just a stumbling block to Tai Chi. It is Tai Ji Chuan's taboo to use qi stagnation and strength to hurt qi.
4. Avoid sudden moves
Tai Ji Chuan's rule of attack and defense is: don't hit the top, roll with the punches, turn strength into strength, and pull out a thousand pounds. Surprise tactics not only can't win, but also easy to lose both sides.
5. Avoid frivolous and strange dances
Tai Ji Chuan's basic requirements are flat, steady, heavy, practical, physically heavy and mentally dry. Tai Ji Chuan's boxing method is "strike, strike, squeeze, press, pick, strike, elbow and tilt", and "circle and spin" is Tai Ji Chuan's trajectory. If you punch, you will get a punch. There is no fist that doesn't hit people. Tai Ji Chuan is a kind of "smart" fist, frivolous, fancy and useless.
What shoes should I wear to play Tai Chi?
Cloth shoes are the most suitable. Other shoes waste the true meaning of Tai Chi. It seems that pulling back, double star or old Beijing cloth shoes are all good, and the foundation is very good. If you like famous brands, Nike also has cloth shoes, which are very expensive.
Does Tai Chi hurt your knees?
In Tai Ji Chuan's practice, boxers have different degrees of knee pain. Many people who don't know the truth mistakenly think that it is not good to practice extreme boxing and hurt their knees. In fact, this is a big misunderstanding. Tai Ji Chuan is a classic of China's traditional culture and a traditional sport. Its fitness function has been confirmed by history and science.