Many people will do some proper exercise to ensure their health. In our daily exercise, we must consider our physical condition when exercising. This sport requires high physical fitness. Understand the benefits of the eight-piece set of health qigong, and get moving quickly!
Benefits of Eight-paragraph Brocade of Fitness Qigong 1 What is Eight-paragraph Brocade of Fitness Qigong?
There are many health care methods. In China, some health preserving methods have been circulated for a hundred years, and Baduanjin is such a health preserving method.
Baduanjin was formed in the12nd century, and then many schools with different training methods and styles were formed. Simple and effective.
The ancients compared this set of movements to "brocade", which means that the movements stretch beautifully, as beautiful and supple as brocade, and because the skill * * * is eight segments, each segment has one movement, so it is named "eight-segment brocade".
Ba Duan Jin's whole set of movements is very smooth and soft, and it will make people feel both dynamic and static when practicing, which is very smooth.
Name of qigong achievement method
This method has a long history, is easy to learn and has a remarkable effect. * * * eight plates, divided into martial arts and literature. Wu Ba Duan is mostly in stance or stance, also known as Northern School, which is suitable for young and middle-aged people and those with abundant physical strength.
Its name comes from Jane Yizhi written by Hong Mai in the Northern Song Dynasty: "Li seems to be a living Lang during his seven-year political rule. ..... try to sit up in the middle of the night, massage and make the so-called eight-segment brocade. "
The basic skills of Yao Zeng's "Daoshu" series in the Southern Song Dynasty are as follows: (1) Raise your hand to wait for the triple energizer; The left liver and right lung are like vultures; Only when the East and the West are supported can the spleen and stomach be safe; Go back to look after it, so I care about it; The sky is big, as high as the five internal organs; Pharynx, body fluid, qi, right and left hands; Put fresh fish tails, so you can get rid of heart disease; Climb your feet left and right, so cure your waist.
There are also records about Baduanjin in some famous classics, and there are ballads about Baduanjin in the late Qing Dynasty.
To regulate the spleen and stomach, you must mention it alone, and look back after five strains and seven injuries. Shake your head and wag your tail to get rid of heart fire, and climb your feet with both hands to strengthen your kidney and waist. Save your fist and bright light to increase your strength, and everything behind will disappear.
Wen Ba Duan, also known as Nanpai, adopts a sitting posture and pays attention to gathering gas. Its schema shows the essentials of taking pictures of Linjiangzhang in the Southern Song Dynasty.
Minghe's "Three Talents Painting Meeting" contains a schema similar to the achievement method.
Gao Lian's "Eight Records of Respect for the Sound" is the formula of a song: close your eyes and sit still, hold tight and meditate. Knock on your teeth and hold Kunlun in your hand.
Beat the drums from left to right and smell them at 24 degrees. One bite is divided into three pharynx, and the dragon and tiger run by themselves.
Hold your breath and rub it with your hands, with your back to the door. Take this breath and want to burn the navel wheel. Turn the pulley left and right to stretch your feet.
Fork hands double virtual support, bow their heads and climb their feet frequently. When the water boils, rinse and swallow the essence.
After three times, the water was swallowed nine times. When you swallow your boobs, your pulse will automatically adjust. After the river car arrived, it was furious and burned all over.
After noon, around noon, I was lucky to work with Kun. In the next cycle, gossip is a good reason.
There are also eight diagrams of achievement methods, and there are detailed notes in the song formula. Cao Wuji reprinted this strategy in Wan Yu Shu Xian, which was quite popular in later generations.
Action points: the force is on the palm root, and the upper support is pressed down.
The practice of Ba Duan Jin is also skillful and focused, and there are many details to pay attention to in the action. Only by mastering it is the correct practice method.
Action one
Connection type. Slow legs and straight knees; At the same time, support the left palm, rotate the left arm outward through the meridian, then rotate the arm upward to the upper left of the head, bend the elbow slightly, and force it to the root of the palm, with the palm up and the palm to the right.
At the same time, the right palm is slightly lifted, then the arm rotates and presses the right hip, the elbow joint bends slightly, and the force reaches the palm root, the palm is down, the palm is forward, and the movement stops slightly; Look ahead.
Action 2
Let's relax our waist, then lower our center of gravity and bend our legs slightly.
At the same time, the left arm bends and rotates outward, and the left palm falls in front of the abdomen, and the palm is upward; The right arm rotates outward, and the palm of the right hand is raised up in front of the abdomen. Fingertips of two palms are opposite, the distance is about 10 cm, and the palms are upward; Look ahead.
Action three, four
Same as actions 1 and 2, but the left and right are opposite.
This formula is done once for one left and one right, and three times for * * *.
When doing the last movement, our knees should be bent, then our right arm should be bent, placed next to our hips, and our eyes should look straight ahead.
Action point
Exert force at the root of the palm, lift it up and press it down, expand your chest and stretch your back.
Easy to make mistakes
The palm and fingers are not straight, the elbow joint is not bent, and the upper body is not stretched enough.
compensation technique
The palm is flat, the force is on the palm root, the elbow joint is slightly bent, and the painting is long.
Function and function
1. By pulling the left and right upper limbs up and down (static stretching), the abdominal cavity can be pulled, which has a massage effect on the spleen and stomach, liver and gallbladder.
At the same time, it can stimulate the relevant meridians located in the abdomen, chest and hypochondrium and Shu points on the back, thus regulating the spleen and stomach (liver and gallbladder) and viscera meridians.
2. It can exercise the small joints and muscles between vertebrae in the spine, thus enhancing the flexibility and stability of the spine and helping to prevent and treat shoulder and neck diseases.
Soft, slow, round, flexible, coherent, elastic, dynamic and static.
Baduanjin has a history of thousands of years since the Song Dynasty. Its action is simple and easy, and its fitness effect is obvious.
Beijing Sport University has collected 64 editions of Ba Duan Brocade from the Southern Song Dynasty to the present. On this basis, according to the principle of compilation, the compilation of Fitness Qigong Baduanjin was completed.
The exercise intensity and movement arrangement sequence of "Baduanjin of Fitness Qigong" conform to the laws of kinematics and physiology, and belong to aerobic exercise, which is safe and reliable.
The whole set of eight-step movements of kungfu increases the preparation potential and recovery potential, making the routine more complete and standardized, in line with the laws of human movement.
Benefits of fitness qigong Baduanjin II. Good exercise habits.
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run until it is slightly hot, as a necessary preparation before exercise every morning.
The third is to do broadcast gymnastics, or learn simple routines or some basic movements of martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice).
Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off, which can effectively promote the growth of your body, the strength and beauty of muscles in various parts, and also improve your jumping ability, explosiveness and endurance. Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise.
Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. Drink green tea water on an empty stomach after getting up in the morning, and you must drink more than 400ml each time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will.