Teaching experience of fitness qigong Baduanjin
Baduanjin originated in the Northern Song Dynasty. Brocade refers to exquisite silk fabrics, representing precious and exquisite decorations in China culture. There is a set of qigong techniques with simple and elegant movements, graceful posture, refined arrangement and excellent fitness effect, which has been deeply loved by people since ancient times. Because it consists of eight groups of movements, people call it Baduanjin. It is characterized by softness and slowness, roundness and coherence, combination of elasticity and elasticity, alternation of motion and static, harmony between spirit and form, and qi in it. It belongs to aerobic metabolic exercise. The whole set of movements is fine and the amount of exercise is moderate. Each movement is designed to meet the health care and treatment needs of some zang-fu organs or diseases, and has the functions of dredging meridians and qi and regulating the functions of zang-fu organs. Suitable for men, women and children to practice.
In the first section of Baduanjin, "Holding the triple energizer with both hands" is to manage the triple energizer. This posture focuses on conditioning the chest and abdomen and exercising the internal organs. Through the posture of holding the sky with both hands, the qi of the human body is sufficient, thus accelerating the transportation of various viscera. Relieve fatigue. We often practice this movement, which can effectively prevent shoulder and neck diseases.
In the second quarter of Baduanjin, the action of opening the bow left and right is conducive to venting chest qi, eliminating chest tightness and combing liver qi.
In the third section of Baduanjin, "regulating the spleen and stomach requires a single lift", and the lifting and pulling movements with both hands on the left and right are in line with the principle of "the spleen governs the ascending of the clear, and the stomach governs the descending of the turbid". By pulling the abdominal cavity, it has a good massage effect on the stomach, liver and gallbladder, which is helpful to the digestion and absorption of the human body.
"Five strains" in the fourth section of "Looking Back with Five Strains and Seven Injuries" in Baduanjin generally refers to the strain of the five internal organs of heart, liver, spleen, lung and kidney, and "seven injuries" refers to seven emotional injuries of joy, anger, worry, thinking, sadness, fear and shock. The theory of health preservation holds that "illness begins with overuse", so five strains and seven injuries are long-term sub-health of people. This prescription can regulate the regulating ability of brain and viscera, enhance human immune function, promote self-benign regulation, and help alleviate and eliminate sub-health state.
The "heart fire" in the fifth section of Ba Duan Jin "Shake your head and wag your tail to get rid of heart fire" is due to excessive thinking and vigorous internal fire, which is manifested as aphtha, insomnia, dreaminess, constipation, red urine and other symptoms. Reducing heart fire requires kidney water, and the intersection of heart and kidney can help fire and water. This type of upper body leaning forward and swinging tail can make kidney water rise and heart fire fall.
The sixth section of Ba Duanjin's "Climbing with both hands and caring for the kidney and waist" massages the lower limbs with both hands bent forward and extended backward, fully stretching the du meridian and bladder meridian, which has a good stimulating effect on the muscles of reproductive system, urinary system and back.
In the seventh section of Baduanjin, "gathering fists and glaring to increase strength", through actions such as "Ma Bu" and "glaring", the liver meridians are stimulated, so that the liver qi is filled, discharged and the bones and muscles are strong.
In the eighth paragraph of Baduanjin, lift heel's jumping feet, abdomen and anus movements can massage internal organs and relax the bones and muscles outside. As the saying goes, "A hundred steps is better than a shock." Although this prescription can't really eliminate all diseases, it does contribute to the smoothness of qi and blood in the viscera and meridians and the balance of yin and yang in the human body, and is also a good arrangement and relaxation for the whole set of exercises.
Practice has proved that people's long-term practice of fitness qigong Baduanjin has a two-way adjustment effect on blood pressure, heart rate, blood sugar and thyroid function, and has a positive effect on enhancing the body's adaptability and disease prevention ability.
Baduanjin is very popular in health qigong. Although everyone likes to practice Baduanjin, how many people really know what benefits Baduanjin has on human body? Today, I will take you to understand the specific role of Baduanjin in health qigong. People who are interested in Baduanjin will go and have a look.
Effect of Baduanjin in Fitness Qigong
First, flexible combination to enhance coordination.
The combination of elasticity and tightness is a remarkable achievement feature of the eight-segment brocade of health qigong, which requires you to be loose and tight, loose and unremitting, tight and loose, and gently pull it out. "Tightness" is only a moment in action, while looseness runs through the whole process of action.
In martial arts, this close cooperation and orderly transformation of tightness are helpful to stimulate and adjust the body's coordination ability of Yin and Yang, promote the circulation of menstruation and qi, smooth joints, promote blood circulation and remove blood stasis, and strengthen tendons and bones. From the perspective of modern sports science, this kind of alternating elastic and elastic exercise is also a kind of sports stress with small load.
Stress refers to the nonspecific reaction of the whole body. When the body is stimulated by various external factors, the human body will have adaptive adjustment, which is manifested as a series of neuroendocrine changes, mainly sympathetic nerve excitement and increased pituitary-adrenal cortex secretion, thus affecting the metabolic state of the human body.
Benign and mild persistent stress can mobilize the preparation potential of various organs and tissues in the whole body, and improve the immune ability and disease prevention ability of the body.
Practicing Ba Duan Jin of Health Qigong can regulate blood pressure, heart rate, blood sugar and thyroid function in two directions. From the perspective of modern scientific experiments, it is further proved that practicing Ba Duan Jin of Health Qigong has a positive effect on enhancing the adaptability of the body and preventing diseases.
Second, guide qi to lead the body and regulate qi and blood.
The gentle and slow movements of Ba Duan Jin in health qigong can fully relax the living body and give full play to the regulating function of the human body, which is conducive to the overall recovery of the body and the improvement of its functional level.
The principles of Qi-guiding, Qi-guiding, Qi-regulating and Qi-regulating of Baduanjin in health qigong are accomplished through the flexion and extension of the trunk of the outer limb and the elevation and closing of the internal qi, so that the tendons and veins of the whole body can be stretched and relaxed, and the purpose of "strengthening bones, strengthening tendons and softening qi and blood" can be achieved.
Principles of Qi-guiding, Body-inducing and Qi-regulating of Baduanjin in Health Qigong.
Further reading
What are the health functions of Baduanjin?
1, Promote blood circulation: When people practice Baduanjin, it can promote blood circulation of the body, and help people prevent cardiovascular diseases and keep healthy.
2, physical fitness: when people practice Baduanjin, it can also help strengthen bones, promote the body's metabolism and circulation, and help enhance people's immunity and physique.
What should I do with Baduanjin of Fitness Qigong?
The first style of the eight stages of health qigong is to hold the triple energizer with both hands. Some people may find the name of the first style a bit strange. In fact, this name is based on the situation of sports. This action requires people to cross their hands and then point to the sky. Pay attention. At the same time, their heads should be raised and looked up at the sky. Their shoulders should sink naturally and their arms should sink naturally. When they are tired, they can put down their hands. At this time, they can try to relax their arms and fingers.
The second is to open the bow left and right like an eagle. The most obvious feature of this action is like a man shooting an eagle with a bow. The point of this action is to stand at attention and close your wrists. Hands are like bowstrings, and the whole person squats. In addition, we should step up our efforts to look forward.
The third is that when this person is practicing qigong, he must do external rotation before threading, and slowly press up with one palm. At this time, it should be noted that the whole person's back should be straight and not hunched.
The fourth is to look back after five injuries and seven injuries. The point of this action is the same as the third one. Different from the third type, the whole person does not need to squat, but only needs to stand upright, and his feet are shoulder width apart.
The fifth is to shake your head and tail to drive away the heart fire. This action can be said to be the simplest of the eight actions. A person just needs to get up and release the outer arm for external rotation, then turn his head back, stare at the back with his eyes and press his palm down.
What is Baduanjin?
Baduanjin is one of the traditional qigong exercises in China, and it is also a distinctive one among many qigong exercises in China.
Baduanjin has a variety of moves, and also has its special breathing method of Qigong, which can play a very good exercise effect on all muscle groups and internal organs of the human body and has a very good effect on the prevention of many diseases. In addition, it can also be used for rehabilitation training of some diseases. Therefore, Baduanjin is a good health preserving method.
Which is better, Wuqinxi or Baduanjin?
There is no comparability between the two.
Because Wuqinxi and Baduanjin are both qigong for fitness, which is a very good way to keep in good health. Both of them can keep exercising in peacetime, but they are two different things, so they have their own advantages.
What are the precautions for practicing Baduanjin?
1, Baduanjin has certain taboos that need your attention. For example, people with serious heart, brain and lung diseases, people with spinal cord problems and people with very weak constitution are not suitable for practicing Baduanjin, so as not to endanger their health.
2. After practicing Ba Duan Jin, you should pay attention not to smoke, drink, eat or take a bath immediately, which may lead to physical discomfort and endanger your health.
Everyone knows that practicing Ba Duan Jin has excellent fitness effect, but it should be noted that it can only be achieved through continuous contact. If you practice fishing for three days and dry the net for two days, the effect will not be good.
What are the benefits of practicing Baduanjin every day?
1, Baduanjin is a very old exercise method. Daily contact with Baduanjin can promote blood circulation and metabolism in the forehead, improve blood supply to the heart and brain, and be beneficial to people's health.
2. Baduanjin can not only exercise, but also play a certain role in preventing and relieving diseases, such as gastrointestinal diseases and respiratory diseases. It also has excellent exercise effect on human viscera and organs, and has excellent health care effect.