Tai Ji Chuan's extraordinary fitness effect benefits from the following five characteristics of Tai Chi.
(1) Every movement is a full-body movement, so-called? Nothing moves? . In general broadcast gymnastics, upper limb exercise is lighter than upper limb exercise, lower limb exercise is lighter than lower limb exercise, and bending exercise is lighter than waist exercise. Running seems to be full-body exercise, but in fact it is monotonous and lacks twisting movements. Tai Ji Chuan, on the other hand, is the whole body movement from beginning to end, and every muscle and joint of the whole body is constantly undergoing various spiral movements, so that the bones, muscles, body and internal organs can be fully exercised. Abdominal deep breathing further strengthens visceral exercise and massage. Tai Ji Chuan also asked to be alert, serene, free from thinking, and concentrate on boxing, which in turn allowed the brain to rest and the nerve command system to exercise. There is a book called "Tai Chi Chuan Fax", written by an apprentice of a late Tai Chi master. He said in the book: Since I learned Tai Chi Chuan, my violin level has been greatly improved. ? I don't think this is incredible, because Tai Ji Chuan can not only keep fit, but also make people sensitive and coordinated.
(2) Strong but not fierce moderate exercise. Sports physiologists tell us that overload exercise is harmful to health. When the bridge instantly exceeds the load limit, cracks and even fractures will occur; So is the human body. Gold medal winners in competitive sports often get sick because of excessive struggle. Light exercise, such as walking, is good for health, but it is inefficient, time-consuming, monotonous and incomplete. Tai Ji Chuan is characterized by continuous, complex and changeable movements, no intense exercise, but never venting; It seems slow and soft, but it is actually an efficient exercise. Boxing? Know the strength? After that, moderate intensity boxing, cold spring morning, wearing a light boxing, do not feel cold; Spring and autumn, seven or eight minutes.
I was so hot that I began to sweat. After 20 minutes, I felt very comfortable and sweated. Tai Ji Chuan's strength is mainly internal strength, that is, self-stretching, self-compression, self-bending and self-rotation. Because you exert yourself, the intensity of exercise can be mastered by yourself. Low boxing frame, slow speed, deep and long breathing, concentration and serious exertion will lead to a large amount of exercise; On the contrary, the amount of exercise is small. Practitioners can determine their exercise intensity according to their physical condition, so it is suitable for all ages and is a kind of exercise with advantages and disadvantages.
(3) Pure aerobic exercise. Physical health knowledge tells us that when aerobic exercise, animal starch in human body reacts with oxygen to generate carbon dioxide and water, which can promote metabolism, remove garbage in the body, improve immunity and improve cardiovascular and central nervous system functions, thus having the functions of strengthening body and delaying aging. On the contrary, during strenuous exercise, the animal starch of human body can not fully carry out oxidation reaction, so it has to be fermented under anaerobic conditions to produce lactic acid to provide energy; This anaerobic exercise causes the accumulation of acidic substances and accelerates human aging. Most exercise is neither pure aerobic exercise nor pure anaerobic exercise, but mixed exercise.
If a person lacks exercise for a long time, aerobic exercise and anaerobic exercise are insufficient, and his metabolism is poor and his function is degraded. Tai Ji Chuan is not only a comprehensive and moderate exercise, but also a deep breathing exercise from beginning to end, so it is pure aerobic exercise. Oxygen is one of the most important nutrients in human body. It exists widely in nature, but not all. People will like it. Making oxygen not only enter the lungs and blood, but also enter the tissues of all parts of the body and nourish the whole body is to fully enjoy the gift of nature. Tai Ji Chuan has such an effect.
(4) relax and play yourself, that is? There is softness in rigidity, and rigidity in softness? This is another feature of Tai Ji Chuan (other internal boxing also has this feature), which is probably the unique sports culture of China Wushu. It sounds mysterious, but it's not mysterious at all. Take upper limb movements as an example. Between flexion, extension, arc and rotation, strength is used to relax shoulders and lower elbows, bend elbow arms, sit on wrists and extend fingers. This method of exerting force is somewhat similar to stretching, and it is a kind of self-stretching force, which is not only related to? Soft? Not contradictory, not so flexible. Tai Ji Chuan must be slow, slow enough to fully stretch and fully relax, in order to make himself feel comfortable and even enjoy it wonderfully. You can't do this if you don't move slowly. Lower limbs should bear weight, how to relax? Stabilize the load with solid feet, relax lightly with weak feet, and relax by turns from reality to reality.
Why should you relax? Relax, the meridians are clear. This is the practical experience of countless Qigong practitioners and Neijia boxing practitioners for thousands of years. What is the mechanism? This involves the understanding of the essence of meridians. 199765438+On February 3rd, Science and Technology Daily published the article "Where are the human meridians?" by Mr. Li Zhichao, Chinese Academy of Traditional Chinese Medicine. 》。
According to the clinical experience of medicine and the results of modern physical means, meridians do exist, but they can't be found under the anatomical mirror. What happened? The author thinks that meridians are the gaps between human tissues and cells, and these gaps are connected into a network, in which body fluid flows, which is where meridians lie. The author of this article added: This is only an inference, which needs further research to confirm. I think this is a scientific hypothesis, which can explain why relaxation can open channels and collaterals. Relax, of course, there is a big gap and the meridians are connected. According to Chinese medicine, meridians are vital to health. Life and death, all diseases The role of.
(5) Tai Ji Chuan is a sport centered on the spine. The spine is not only the mechanical pillar of the human body, but also the central nervous system. Sympathetic nerves, parasympathetic nerves and other autonomic nerves extend from both sides of the spine to all parts of the human body, directing the physiological activities of the human body. On the acupoint map, lung, stomach, liver and kidney points are also distributed along the spine. Fitness must first strengthen the central nervous system, so it is necessary to strengthen the spine first. Tai Ji Chuan pays attention to techniques, footwork, eyes and posture, among which posture is the main one. Watch your posture? Body shape and waist top? , that is? Five bows at a time? The bow is the main body and the bow is the top of the waist.
There is a song in boxing match about? Body shape and waist top? Song said: the waist is poor and the research is endless, and the figure is self-stretching. So what is the ultimate truth? Ten years is also confused! ? The essentials of Tai Chi, such as virtual collar jacking, chest and back pulling, waist-centered, tail-ending, etc., are all about posture, which shows the importance of posture. The problem of posture is actually the problem of spinal movement. Master Yang Chengfu said? Breathing on your back? Force comes from the spine? Directly point out that the spine is the core of the action. Tai Ji Chuan's gesture must first move the waist, and the spine will drive the shoulders, and the shoulders will drive the arms and hands; Exert force from the spine, change from virtual to real, shift the center of gravity to real foot, and then gently lift the virtual foot; Instead of simple manipulations. This is the fundamental difference between Tai Chi and general gymnastics. When playing Tai Ji Chuan, the spine stretches, compresses, rotates left and right, rubs up and down, and bends back and forth from beginning to end. More precisely, it is a spiral activity that integrates these activities. Tai Ji Chuan does not lean forward or lean back, nor does he bend left or right. Spinal movement is micro-motion or internal movement, with delicate movements. Externally, it is a positive attitude, but in fact, internal strength lies in a positive attitude.
Be one? Take the sparrow's tail? Waist strength should be changed 7-9 times; Be one? Crosshair? The waist strength should be changed five times. Full set of 85-style Tai Ji Chuan, waist strength changes hundreds of times, so that the spine is fully exercised. I have had many experiences of deliberately replacing boxing with running in morning exercises, and compared my own experiences. I always feel that my spine still doesn't move after running, so boxing is not so comfortable.
From the above five principles, we can see that Tai Ji Chuan's fitness effect can be compared with other ordinary track and field sports, ball games and fitness equipment sports. I don't belittle modern sports, but I think we must carry out different kinds of sports regularly and properly in order to play a good role in fitness. As far as individual sports are concerned, perhaps only swimming can match Tai Ji Chuan's fitness effect, but swimming is not as simple and easy as Tai Ji Chuan, nor can it be persisted at any time and place every day like Tai Ji Chuan.
The difficulty in Tai Ji Chuan is that it is not easy to do it in a short time? Know the strength? Only? From familiarity to understanding? So the effect of fitness at first is not obvious, but as long as you persist in learning, you will have a certain effect. Good boxing? . Tai Ji Chuan is a lifelong boxing. As long as you persevere and practice for a certain period of time, the fitness effect will gradually improve and get better and better. As long as it meets the requirements of the above five-point fitness principles, even if the posture is not very standard, it can still have a good fitness effect. As long as you feel comfortable after boxing every day, your physical condition will be greatly improved.