Wuqinxi is one of the most popular fitness methods in China. 1982 On June 28th, the Ministry of Health, the Ministry of Education and the then State Sports Commission of China issued a notice, regarding traditional China fitness methods such as Wuqinxi as one of the contents of "Healthy physical education class" promoted in medical colleges. In 2003, China's State Sports General Administration promoted the five-animal play and other fitness methods as the content of "Fitness Qigong" to the whole country.
history
It is said that Wuqinxi was invented by Hua Tuo, a famous doctor in Han Dynasty, but some people think that Hua Tuo was the organizer of Wuqinxi, and there were many similar fitness methods before Han Dynasty. The earliest record of "Wuqinxi" is Tao Hongjing's "Keeping Healthy and Extending Life" in the Southern and Northern Dynasties.
However, some people think that Hua Tuo, a famous doctor in the Eastern Han Dynasty, is said to have created a set of medical qigong to prevent and cure diseases and prolong life by imitating the movements of five animals: bear, tiger, ape, deer and bird. It is a bionic achievement method, which is characterized by "external movement and internal quietness", "seeking quietness in movement" and "both movement and static", combining rigidity and flexibility, and both internal and external repair.
content
Wuqinxi consists of five movements: tiger, deer, bear, ape and bird, and each movement imitates the corresponding animal movements. Each movement is completed symmetrically left and right, with respiratory conditioning.
First, bears haunt
Stand naturally, feet parallel to shoulder width, arms drooping naturally, eyes looking straight ahead. Bend your knees with your right leg first and turn your body slightly to the right. At the same time, the right shoulder swings back and forth and the right arm sinks. Your left shoulder is stretched out, and your left arm is slightly bent and lifted up. Then bend your knees with your left leg, and the rest of the movements are up, down, left and right. Shake it repeatedly, no matter how many times.
Second, fight tigers.
Heels together to establish a positive posture, arms drooping naturally, eyes looking straight ahead.
(1) Left-handed
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2. The left foot leans forward to the left, and the right foot follows half a step. Sit with your center of gravity on your right leg and your left palm on the ground at an imaginary pace. At the same time, lift two fists along the chest, with the center of the fists backward and raised to the front of the mouth. Press your palms forward, flush with your chest, palms forward, palms facing each other, look at your left hand.
(2) the correct type
1. Take a half step forward with your left foot, and then follow your right foot to the inside of your left ankle. Sit with your center of gravity on your left leg, your right palm on the ground at an imaginary pace, and your knees bent. At the same time, turn your palm into a fist and withdraw to your sides, fist up, eyes looking at the right front.
2. Same as left formula 2, but opposite to left and right. Repeat this for any number of times.
Third, ape play.
Heels together to establish a positive posture, arms drooping naturally, eyes looking straight ahead.
(1) Left-handed
1. Bend your knees with your legs, move your left foot forward slightly, and at the same time extend your left hand horizontally from your chest to your mouth. When you reach the finish line, your palm will be folded into a hook and your wrist will naturally droop.
2. Gently move your right foot forward, follow your left foot to the medial malleolus of your right foot, and land your feet at an imaginary pace. At the same time, when your right hand reaches the chest-to-mouth level, lean forward as if you are taking something. When you reach the finish line, put your palms together to form a hook, and at the same time put your left hand under your left rib.
3. When the left foot retreats, the right foot retreats to the inner ankle of the left foot and the sole of the foot touches the ground. At the same time, the left hand leans forward from the chest to the mouth level, and finally becomes a hook hand, and the right hand shrinks to the right rib at the same time.
(2) The right hand movement is the same as the left hand movement, but the left and right are opposite.
Fourth, the performance of deer.
The body stands upright naturally, the arms droop naturally, and the eyes look straight ahead.
(1) Left-handed
1. Bend your right leg, sit back, stretch your left leg forward, slightly bend your left knee, and stomp your left foot; The left hand is stretched forward, the left arm is slightly bent, the palm of the left hand is to the right, the right hand is placed inside the left elbow, and the palm of the right hand is to the left.
2. Turn your arms counterclockwise in front of you at the same time, and your left hand is bigger than your right hand. At the same time, pay attention to the counterclockwise rotation of the waist, crotch and tail. Over time, the rotation of the waist, crotch and tail will drive the rotation of the two arms.
(2) Right-handed movement is the same as left-handed movement, but the direction from left to right is opposite, and the direction of rotation around the circle is also different.
Verb (abbreviation for verb) bird game
Stand with your feet parallel, your arms droop naturally, and your eyes look straight ahead.
(1) Left-handed
1. Step forward with your left foot, follow up with your right foot for half a step, and touch the ground with your toes. At the same time, slowly lift your arms from the front, palms up, and lift them to the left and right sides at the same time with your shoulders, and then inhale deeply.
2. The right foot advances and joins the left foot, and the two arms fall from the side, palms down, and squat at the same time. Cross your arms under your knees, palms up, and exhale deeply.
(2) The right type is the same as the left type, but the left and right are opposite.
abstract
The practice of Wuqinxi should be: relax all over, stay in the abdomen, breathe evenly, and integrate form and spirit. When practicing bear play, it is necessary to contain lightness in calmness and show its fierceness; To practice tiger play, you should show the appearance of being mighty and brave, with rigidity in softness and softness in rigidity; When practicing ape play, we should imitate the agility and flexibility of apes; When practicing deer play, we should reflect its quiet and serene state; When practicing bird play, it is necessary to show its potential to spread its wings and fly in the clouds, so as to achieve the unity of form and spirit. Regular practice of "Five Birds" can exercise the joints of the waist and limbs, strengthen the waist and kidneys, soothe the liver and strengthen the spleen, nourish the heart and lungs, and thus achieve the purpose of eliminating diseases and prolonging life.