Health care function of Tai Chi standing pile
Now, there are many kinds of sports. How to choose a scientific fitness method that suits you is a problem that people are often confused about. To understand this problem, we must understand sports theory. Only by understanding the theory can we face the complicated body and correctly choose the exercise that suits us.
I have been engaged in the clinical research of alternative therapy for many years, systematically studied the theory of traditional Chinese medicine, some modern medical theories and some sports medical theories, and clearly know what kind of exercise mode is suitable for what kind of people. It is precisely because of this that I have guided many people from weak bodies to healthy bodies.
Here I want to talk about the Olympic movement. What is its purpose? Faster, better and stronger Therefore, we should know that its exercise is mainly to develop the sports potential and limit of the human body, not the national fitness exercise.
Humans live in different areas and have different living habits. This evolution makes us different in physical quality. Some people are good at running, some are strong, and some are smart. These differences cannot be eliminated by inner efforts.
Therefore, the same sport, some people use the same training methods, and soon produced a miracle of the game, and some people were eliminated.
The same is true for fitness. Not all sports are suitable for fitness. It depends on your purpose. If you are a young man and want to look strong, then go to the gym and ask a professional coach to guide you to exercise accordingly, and you will get satisfactory results in a short time.
If you are born weak and want to be healthy, you should have a comprehensive health exercise. The graceful lines of developed muscles can not bring healthy visceral function and rich mental thinking output.
When it comes to healthy visceral function, we have to say oxygen consumption rate. In the past, we only knew vital capacity, that is, the amount of air inhaled or discharged by the lungs in one breath. Because the air contains 2 1% oxygen, the more air inhaled into the lungs at a time, the more oxygen will enter the lungs, and vice versa.
However, oxygen inhalation and oxygen consumption are two different things. If oxygen is inhaled into the lungs to participate in the body circulation, it does not consume much oxygen, that is to say, oxygen is not used. The amount of oxygen consumed per unit time is called oxygen consumption rate.
If the inhaled oxygen is used efficiently, it means that a lot of oxygen is consumed after oxygen is inhaled into the lungs to participate in the body circulation, which means that a lot of energy in the body is converted.
Theoretically, the more oxygen enters the lungs, the more oxygen the hemoglobin in the lungs carries to the arteries. The more oxygen in the blood vessels, the more oxygen the organs and tissues of the body get, and the vitality of the body will be vigorous.
This vitality can sometimes combine fat and oxygen into exercise energy; Sometimes, the aged cells in the body can be removed to produce new cells.
Oxygen consumption rate is the best sign of a person's overall health. Because there are many factors that will affect a person's oxygen consumption ability. Such as respiratory mode, alveolar utilization rate, hemoglobin content, capillary network openness, mitochondrial participation, the number of enzymes or coenzymes supplied, etc.
They affect the absorption and transportation of oxygen and the uptake and utilization of oxygen. In short, the oxygen consumption rate can fully represent a person's health level.
Here are three necessary concepts, respiration rate, breaths per minute, and breaths at rest when the breaths are less than 12-20 beats/minute (corresponding to heart rate of 60- 100 beats/minute), indicating that the breathing depth is deep, and vice versa.
Effective heart rate, if any exercise is beneficial to health, its heart rate must be at least 20 times higher than the calm heart rate, also known as effective pulse rate. Target heart rate, the exercise heart rate of people of different ages is 60% ~ 85% of his maximum heart rate. Young people with good health take the upper limit, and the elderly and infirm take the lower limit. Some people also choose the target heart rate according to their age group.
People's exercise intensity is limited, and the heart rate is not as fast as possible. A high heart rate indicates that the heart is overloaded and causes serious harm to the heart and body. Knowing the role of oxygen consumption rate and oxygen, let's talk about the comparison between standing piles and running.
Running is a well-known good fitness method, belonging to aerobic exercise, with good overall exercise effect and effective weight loss. As for the oxygen consumption rate, it is also the highest in many sports.
For example, its oxygen consumption rate is higher than that of walking 10%, riding 15% and swimming 25% ~ 30%. About 40 million Americans take running as their daily exercise, so it is the most common and popular fitness method in the United States. But for young people, running makes them stronger, and for people in their fifties, running makes them old. This phenomenon is worth studying.
Taiji standing pile has ten functions.
Some people think that tai chi pile Gong is boring, and even omit Gong Zhuang's exercise process directly. In fact, Tai Ji Chuan has ten health preserving functions.
First, a lot of oxygen.
Second, take a deep breath in the abdomen.
People who want to lose weight can achieve the goal of losing weight through Tai Chi stakes, and at the same time, they can also prevent chronic diseases such as hyperlipidemia and hypertension.
Third, enhance brain power.
Fourth, coordinate the seven physiological systems.
Fifth, improve metabolic capacity.
Practicing Tai Chi standing pile can change the constitution that is prone to illness, improve the immune function of the body, help the body to detoxify and remove blood stasis, and is a guarantee of health.
Sixth, mobilize a large number of muscle groups and strengthen muscles.
Seven, enhance immunity.
Eight, increase the ability to burn fat.
Nine, moderate exercise intensity.
X. the integration of body, mind and soul.
Basic principles of piling work
? Four abilities and five requirements? It is the basic principle that must be observed when practicing standing piles. ? Loose shoulders, elbows, tight back, chest, anus, abdomen, hip wrap, hip protection? It is the same requirement for practicing all kinds of boxing, and it is also the basic requirement for fitness piles and tapping piles.
It should be noted here that loosening the shoulder is the relaxation of the muscles of the shoulder, not simply sinking the shoulder; Elbow drop is not one-sided, but outward support; Abdominal fold refers to the abdomen above the navel, not the lower abdomen.
At the same time, the requirements for all postures should be moderate and not excessive (don't lose balance). Too much is not enough, too much is not enough, and it is a thousand miles away. Wang Shi often says that everything is absolute, and that's what he means.
Tai Ji Chuan's practice of piling
Peace and relaxation
So-called? Quiet? That is, when practicing Tai Ji Chuan, we should eliminate all distractions and be free from external interference; So-called? Loose body? It doesn't mean that the whole body is relaxed and tired, but when practicing boxing, on the basis of maintaining the correct posture, consciously relax the joints, muscles and internal organs of the whole body to the maximum extent.
Vivid continuity of circulation
? Relax? This is the basic requirement of Tai Ji Chuan's practice. And is it finished? Round and coherent? It is the main basis to measure a person's kung fu. Taiji preach and practice? Consistency? This means that in many ways. One is the continuity of limbs, called. Run past? .
The continuity of limbs is centered on the waist. In the process of action transformation, it is required that: for the lower limbs, use the belt to cross, use the knee to cross, and use the knee to take the foot; For the upper limbs, it is with back, shoulder strap, elbow strap and elbow strap.
The second is the connection between actions, that is? Potential connection? The end of the previous action is the beginning of the next action, with no interruption or pause between potentials. And then what? Round worker? It is a further requirement on the basis of coherence, which means fluency and naturalness.
A clear distinction between reality and reality.
Do it. Exercise like spinning, walk like a cat? First of all, we should pay attention to the appropriate transformation of reality and excess, that is, there is no instability in the movement of all parts of the limbs. If you can't keep balance and stability, there is nothing. Walk like a cat? Yes
Generally speaking, the lower limb is the leg that mainly supports the weight, and the leg that supports or moves to change steps is empty; The upper limb is the arm that embodies the main content of the action, and the arm that assists coordination is virtual. In a word, the virtual and the real should permeate each other and change flexibly under the guidance of consciousness.
Natural respiration
The breathing methods practiced by Tai Ji Chuan include natural breathing, pre-abdominal breathing, post-abdominal breathing and boxing breathing. The above breathing methods, no matter which one is adopted, should be natural, even and fine, inhale and exhale slowly, and naturally cooperate with the action. Beginners use natural breathing.
Benefits of vertical piles
Piling is a necessary skill training for martial arts of various sects, which is very helpful to the progress of martial arts. When practicing boxing, you must stand on the stake.
1, one of the training methods that can quickly form the body structure needed by Wushu. For example, three postures can form an attack that can be quickly started, retreat can be quickly turned into defense, the strength on the feet can be sent to the hands, and the impact on the trunk can be transferred to the feet through the body to reduce injuries.
2. You can train consciousness and its control over the body without moving too much. The shape of the standing pile is not fixed, not fixed, and the body is rationally fine-tuned at any time under the control of consciousness. The benefits of this in martial arts confrontation and life are obvious, such as quickly adjusting the center of gravity in the case of unbalanced body, better controlling one's body and enhancing the coordination of the body.
3. Enhance lower limb support and exercise internal breathing.
The role of standing piles in fitness and health preservation
1. can be used to treat various chronic diseases, with safety, reliability and no side effects. For example, cardiovascular diseases require high physical exercise, and standing piles are one of the excellent treatments. It also has a good therapeutic effect on headache and insomnia.
2, it has a good health care effect on muscle and bone tissue.