Tai Ji Chuan and the Precautions of Knee Joint Protection
Tai Ji Chuan can keep fit and improve people's quality of life. One of its major characteristics is to pay attention to leg exercises. Through gentle and slow leg movements, we can improve the flexibility and flexibility of each joint of the leg, maintain the supporting ability of human balance, promote the circulation of lymph and blood in the leg, especially the peripheral circulation, reduce the burden on the heart and delay aging.
But what is abnormal is that some Tai Ji Chuan practitioners often say that their knees hurt after boxing, and some doctors also advise people with knee pain not to practice Tai Ji Chuan, because practicing Tai Ji Chuan will hurt their knees. Aside from the doctor's ignorance, analyzing the causes of knee injuries, we found that many people did not follow Tai Ji Chuan's practice method and followed the rules, but were too casual. They practice Tai Ji Chuan's representational movements, but their minds are the way of thinking of competitive sports. Some people have too many utilitarian purposes and advocate large-scale sports training. In order to develop technology, they squat too low, lunge too much and may not conform to the norms, and their technology is rough, so it is bound to be too late. Some people can't help practicing too much in order to restrain others, show their kung fu and get quick success and instant benefit. It violates the purpose of "explaining the meaning in detail and prolonging life without rejuvenation", which is obviously different from Tai Ji Chuan's practice method of seeking emptiness without using force. It is not surprising that there is knee pain. Some people don't think that when they are young, their legs and feet will not work when they reach a certain age. Tai Ji Chuan is a combination of training and cultivation, mainly practicing the mind and spiritual kung fu, improving the sensory perception and self-regulation ability in the pursuit of orderly movements, regulating psychology and physiology, and achieving a harmonious balance inside and outside the body, not practicing muscle strength.
Knee joint is a complex joint in human body. To prevent knee joint injury, we should also pay attention to "training" and "maintenance".
Tai Ji Chuan and Precautions for Knee Joint Protection: Maintenance
The reason of knee pain is that the squat is too fast and not soft, with discontinuous pause and wrong center of gravity. When bending over, the knee tip is not on the toes, but the squat is not loose but hard. Therefore, before and after practicing Tai Ji Chuan, it is necessary to adjust the knee joint to repeatedly squat gently and slowly, adjust the position of tendons and ligaments around the joint, and stimulate the activity and elasticity of the knee joint. You can squat down, with your feet flat on the ground, your knees aligned with your toes, slightly lift your anus and turn your pelvis * * * Relax your knees * * * Don't use force * * *, slowly squat down, bend your knees, rest your tail on your heels, and place the support point of your body's center of gravity on the heel of your foot. Feel the gurgling sound of your knee joint carefully, which indicates the return of ligaments and tendons. The depth of the squat is not rigid. It is gradually deepened and practiced for a long time, so you can squat. Don't focus on the knee joint when lifting, because the operation method is improper or the support point under your feet is wrong. Do not squat, get up quickly, and reduce the negative effects of squat impact; Be gentle and slow, and the movements will be accurate and fine. The key is that the process of squatting or rising should not be intermittent, but should be like a ball bouncing off the ground. The conversion of "freedom of flexion and extension, opening and closing", if intermittent, will increase the load of tendons around the knee joint. The operation should be meticulous and patient, and it is recommended to do it every day to make up for the lack of knee joint movement and the coordination of movements. In addition, not only practice before boxing, but also do several squats and sit-ups after getting up. Always pay attention to adjusting the position of tendons and ligaments around the knee joint, relax the meridians and clear the air, which can make the knee joint healthy all year round and the legs strong and disease-free.
Tai Ji Chuan and Precautions for Knee Joint Protection: Pay attention to the normal range of motion of knee joint.
Boxing, even sitting, standing and lying down, is prone to knee valgus and damage the medial collateral ligament. Although some injuries are not obvious, overwork can also become a disease. Therefore, attention should be paid to the alignment of knees and toes when practicing boxing, and knees should be consciously pushed forward to prevent shaking and maintain stability. We should also pay attention to the normal position of the knee joint in our life. For example, when sitting, the knee joint will tilt to one side inadvertently. Someone once said that it hurts to sit up and walk. Later, I sat up and did squats as suggested, which soon solved the problem.
Tai Ji Chuan and precautions for knee joint protection: Pay attention to reducing the load of knee joint.
First, the amount of boxing exercise should be gradual, starting with gentle preparation activities, paying attention to the appropriate amount of physiological load, and the load will gradually increase; Practicing boxing is just like walking. Don't be too deliberate, increase the coordination of consciousness concentration and upper limb movements, and pursue calm, comfortable, flexible and free adjustment ability. It is best for middle-aged and elderly people not to practice low-profile big racks, so as not to sweat and hurt blood. Even if you like low-key clothes hangers, take your time. In boxing theory, the action of "seeking development" can not be carried out in a short time, but has a process of "seeking" and accumulation. The second is the placement of center of gravity. After repeated experience, if the knee bends slightly, if the posture is standardized, the center of gravity should be placed behind the sole of the foot. At this time, the load on the knee joint is small, which ensures that the knee joint is soft and does not exert force, which is conducive to the continuous penetration or relaxation of the whole body movement. The third is to relax the knee joint. The flexion and extension of knee joint should follow the principle of Tai Ji Chuan's flexion and extension, that is, flexion and extension should be adjusted up and down at any time. Tai Ji Chuan has a saying "Don't make it discontinuous", and the knee joint is always moving, and there can be no pause. "lunge" and "step", the movements should be standardized in place, and then changed, without forming a fixed posture or pause, maintaining the trend of continuous execution; It is also necessary to prevent the knees from shaking, so as not to increase the load on the tendons and ligaments around the joints. Fourth, in life, when going down the stairs or down the mountain, you should lean as far as possible to reduce the influence of gravity acceleration on the knee joint.
Although the above is a little experience of knee joint maintenance centered on practicing Tai Ji Chuan, there are some problems in thinking mode and understanding, as well as some technical problems, but as long as attention is paid, it can prevent knee joint problems and make knee joint recover.
The essentials of practicing Tai Ji Chuan.
1, the top strength of Virtual Spirit
Better than the above, hold your head high, there are gods in the world. Don't use force, if you use force, your neck will be strong, and your blood will not circulate, which will mean that you are deficient in essence and deficient in nature. Unless there is an empty spirit, the spirit cannot be mentioned.
2, including chest pull back
There is a little connotation in the chest, and the gas sinks in the abdomen. Avoid chest. If it protrudes, it will pneumothorax. Your heels will float easily if you put more weight on the top and less weight on the bottom. People who pull their backs put gas on their backs. If they can hold their chests out, they can pull their backs. They can pull it back, they can pull it back, and they are invincible.
Step 3 sink your shoulders and lower your elbows
For people with heavy shoulders, their shoulders will sag. If you can't droop and lift your shoulders, your qi will follow you up and you will feel weak all over.
If the elbow is drooping, it means that the elbow is drooping downwards. If the elbow droops, the shoulder can't sink, and the release is not far away, which is close to the breaking force of my family.
4. Up and down.
Those who follow up and down, that is, as Tai Chi Chuan said, are rooted in the feet, originated from the legs, dominated by the waist, shaped by the fingers, and from the feet to the legs and waist, they must always be complete. Manual, waist moving, feet moving, eyes moving, so it can be said that money moves with it. If you don't move, you will disperse.
5. Internal and external integration
Taijiquan is practiced in God, so it is said that "God is the commander-in-chief and the driver." . The spirit can be lifted, and the natural action is light.
The shelf is nothing more than open and closed. The so-called openers not only let go of their hands and feet, but also open their minds with them. The so-called craftsman not only combines hands and feet, but also combines heart and hands. If it can be integrated inside and outside, it will be seamless.
6. Continuous connection
The power of foreign boxing is acquired, so there are ups and downs, broken wires, the old power is exhausted, and new power is not born. This time is the easiest time to be used. The intention of Taijiquan is not hard, from beginning to end, continuous and endless. It turns out that the so-called theory of "like the Yangtze River, never ending" is consistent with the daily "luck is like spinning".
7. Seek quietness while moving
Waijiaquan, with jumping and falling as its energy, uses all its strength, so no one breathes after practice. Tai Chi uses static resistance to movement, although it is still static, so the slower the shelf, the better. If you make it, take a deep breath, and the gas sinks in the abdomen, so the blood is harmless. Scholars can only get their meaning if they adjourn cautiously.
8, loose waist
The waist is the master of the whole body, which can relax the waist, then make your feet strong and the footwall stable. The changes of reality and excess are all turned by the waist, so it is said that "the source of fate lies in the waist", and if you are not strong, you must seek it from the waist and legs.
9, according to the actual situation
The first meaning of Taijiquan is to distinguish between reality and falsehood. If the whole body is sitting on the right leg, the right leg is solid and the left leg is empty. If the whole body is sitting on the left leg, the left leg is real and the right leg is empty. Virtual and real can be separated, and then the light spirit can turn effortlessly. If it can't be divided, it will be depressed, unstable and easily influenced by others.
10, it is not difficult to use your heart.
Taiji legend: it's all about heart, not force. It's inconvenient to practice Tai Chi to untie the whole body, let him stay between the bones and muscles to bind himself, and then change lightly and turn himself into a circle.
Or how to increase strength without exertion? There are meridians in the human body, such as geosyncline, which is not blocked, but the meridians are not closed, so qi is flowing. If the whole body is stiff, the meridians are blocked, the qi and blood are stagnant, and the rotation is ineffective, then the whole body will make a move.
If you don't exert yourself, you have intention, you get what you want, and you are angry. If your qi and blood are flowing, you will lose it day by day, and it will keep flowing all over your body. If you practice for a long time, you will get real inner strength, which is what Tai Ji Chuan said: "Extremely soft, then extremely strong".
Tai Chi Chuan, a kung fu master, has arms as heavy as cotton wrapped in iron. People who practice foreign boxing are very powerful when they use force, and frivolous when they don't use force, which shows that their strength is the power of external forces floating on the surface. Efforts without intention are the easiest to provoke, but this is not enough.