Tai Ji Chuan is a fitness program for all ages. The following is the introduction of Tai Ji Chuan's basic skills. I hope it helps you!

Tai Ji Chuan's influence on the body

Effects on cardiovascular system and immune system

The human circulatory system constitutes a set of closed systems inside the human body, including the vascular system and the meridian system. Its main function is to continuously deliver nutrients, oxygen, hormones and all kinds of energy to various systems and parts, tissues and cells of the whole body for nourishment and energy supply, and send its metabolites such as carbon dioxide and urea to organs such as lungs, kidneys, intestines and stomach, skin and so on, so as to ensure the normal life activities of the human body. Due to Tai Ji Chuan's slow spiral or arc martial arts movements inside and outside the human body, various systems and parts of the human body are bound to be gently squeezed, kneaded and massaged to enhance the elasticity, flexibility, flexibility and strength of the human circulatory system. When skeletal muscle relaxes, the peripheral pressure of venous catheter decreases, which increases the volume of venous blood vessels, reduces the burden on the heart, passively dilates capillaries, increases the volume, correspondingly increases the oxygen and nutrients transported to tissues with blood, promotes the material exchange in the internal environment and promotes cell metabolism. Due to the decrease of Tai Ji Chuan's exercise intensity, anaerobic metabolites decrease, and the fatigue product lactic acid also decreases. Studies have proved that long-term low-intensity exercise can increase the elastic expansion coefficient of blood vessels, accelerate the emptying of aorta and improve microcirculation. Tai Ji Chuan can effectively reduce platelet aggregation, plasma viscosity and fibrinogen content, promote the relative stability of internal environment, and promote blood circulation and remove blood stasis. At the same time, it can also significantly improve the ability of blood acid-base balance. Experiments show that Tai Ji Chuan can obviously improve human heart function. It can thicken myocardial fibers, thicken heart wall, enhance contractility, thicken the inner diameter of coronary artery, and increase cardiac volume and stroke output.

Tai Ji Chuan exercise, as a mild aerobic exercise, can enhance the activity of parasympathetic nerve and reduce the activity of sympathetic nerve, thus reducing the sensitivity to stress and improving immune function.

Balance yin and yang, and harmonize qi and blood.

Tai Ji Chuan is in accordance with the Taiji theory and the basic theory of TCM, according to the movement law of yin and yang and five elements of human body, connecting the upper and lower surfaces through meridian communication, activating qi and blood, nourishing viscera and regulating the functional activities of viscera and organs, so as to achieve the function of health care and keep the human body in a normal healthy state. Meridian is the channel of human qi and blood circulation, which is closely related to human physiology and pathology. If the meridians are unblocked, you will be healthy; if the meridians are blocked, you will get sick. Tai Ji Chuan's practice methods and approaches are different, but the fundamental purpose is to train the internal qi, run the internal qi through the twelve meridians, odd meridians and eight veins, and get through the big and small days, so as to achieve the purpose of preventing and treating diseases and strengthening the body.

First, make necessary preparations before practicing boxing.

Generally speaking, it is advisable to practice boxing in the morning. It's best to clear the intestines, drink some drinks such as soybean milk and malt extract, or eat some biscuits, but don't be too full. Then you can do some random preparatory activities combined with walking, then stand still for a moment, take a good breath, get rid of other thoughts and get ready to fight.

Second, when practicing boxing, you should be careful, not hard.

When the elderly practice Tai Ji Chuan, it is best to choose a quiet place, keep a good mental state, remember to communicate with others during the practice, and use consciousness to dominate the whole body's strength, so as to achieve mental and muscle exercise.

At the same time, according to everyone's different physique and health status, choose a certain driving posture and do what you can. If you are old and weak, you can take a small shelf with a higher posture, especially for patients with hypertensive heart disease. When doing "cheating", "kicking" and "squatting", you must never lift your legs or squat hard. As long as you think consciously, you can also get the exercise effect.

Third, when practicing boxing, try to combine softness, slowness, looseness and lightness.

Due to the physical limitations of the elderly, boxing should be as gentle, relaxed, natural and slow as possible to avoid side effects such as shortness of breath and rapid heartbeat. Even beginners should do this, especially the elderly who are weak or suffering from chronic diseases, and should master this essentials.

Fourth, you should master deep and thin breathing when practicing boxing.

Even deep breathing can not only improve the effect of "expelling the old and absorbing the new", but also improve the blood circulation and visceral activity function. Because this is a kind of abdomen-tightening exercise combined with movements, beginners may find it more difficult, so they should adapt to it slowly during the exercise, don't rush for success, and don't deliberately breathe hard to achieve the so-called "abdomen-tightening" to avoid dizziness and shortness of breath, which will affect natural breathing.

Matters needing attention for the elderly to practice Tai Ji Chuan.

Tai Ji Chuan pays attention to the integration of body and mind, one movement and natural breathing in the process of practice, so long-term practice has many benefits for our heart, lungs and stomach.

Tai Ji Chuan's every movement is guided by consciousness and has the function of regulating the central nervous system. It not only has the benefits of general boxing activities, but also has the effect of adjusting interest rates, so it is especially popular with the elderly. But in practice, we should pay attention to the following issues:

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