Tai Ji Chuan is a kind of boxing which combines all kinds of boxing methods of the past dynasties, combines the traditional methods of guidance and breathing, and pays attention to the close cooperation of fitness, mental maintenance and heart maintenance. When practicing Tai Ji Chuan, on the one hand, you can exercise your muscles and relax them; On the other hand, through the coordination of breathing and movements, the internal organs are massaged and exercised to achieve the function of strengthening the body.
What are the benefits of Tai Ji Chuan for the elderly?
1, improve the nervous system
The function of the nervous system is to regulate the functional activities of all organs in the whole body and maintain the integrity and unity of the human body to meet the needs of changes in the external environment.
Through the coordination of thinking, breathing and action, Tai Ji Chuan promotes the improvement of the function of brain nerve cells and coordinates the process of excitation and inhibition of human nervous system, which has a good preventive and therapeutic effect on mental trauma and nervous system diseases, such as neurasthenia, insomnia and hypertension.
2. Enhance heart function, improve circulatory system and expand vital capacity.
Heart disease is the number one killer in the world. At present, western medicine has no specific treatment for this disease. Tai Ji Chuan can prevent heart disease, because Tai Ji Chuan is different from other sports.
Stretch slowly to relax the muscles of the whole body, so that the heart can get sufficient blood supply, but it will not accelerate the heart rhythm and increase the burden on the heart; Tai Ji Chuan through slow, slender, uniform abdominal breathing, make the human lung oxygen enough, gastrointestinal peristalsis get exercise, enhance the function of digestion and excretion, so often exercise Tai Ji Chuan, good for heart disease, lung disease, stomach disease, constipation, hemorrhoids, etc.
3. Improve people's balance ability and prevent osteoporosis.
One of the common accidents in the elderly is the femoral neck fracture caused by imbalance. Why is this the result? This is because of the decrease of bone calcium and osteoporosis in the elderly.
In Tai Ji Chuan, some movements are devoted to balance, and the balance ability of practitioners has been fully exercised. When practicing Tai Ji Chuan, one leg often supports the weight of the whole body, and the stress on the leg increases, so does the calcium content of the bone, and the bone becomes very strong. Therefore, people who often practice Tai Ji Chuan are less likely to break.
4. It has a bodybuilding effect.
Tai Ji Chuan's body posture requirements, such as hanging himself, sinking his shoulders and lowering his elbows, pulling his chest out, closing his abdomen and hips, and waist rotation during practice, enable the practitioner to fully exercise his whole body muscles and maintain a good figure.
Matters needing attention when practicing Tai Ji Chuan
1, the posture should be correct.
The basic requirements of Tai Ji Chuan's movements and postures are: pushing the air to the top, holding out the chest and pulling the back, loosening the waist and astringing the buttocks, sinking the shoulders and hanging the elbows, relaxing the fingers and sitting on the wrist, and keeping the tail upright. If the posture is not correct, it will inevitably affect the coordinated exertion of strength, so that the muscles that should not be forced are constantly tense, resulting in local muscle strain and excessive joint load. For example, kneeling too deep will cause knee strain.
2, technical action should be standardized
The standard Tai Ji Chuan technique requires that the abdomen sinks, the hips move, the inner drum moves outward, the movements are like rotation, and the steps are like catwalk. All kinds of basic technical movements should be accurate in starting point, clear in running route, in place in stopping point, coherent in movements, consistent from top to bottom, and coordinated in hand and eye, so as to make posture comfortable. However, many practitioners are out of touch, such as turning, the upper body turning to the lower limbs, which makes the torsion of the knee joint too large and causes knee joint sports injuries; Or the action is incoherent, causing undue pause and making the leg muscles tense continuously.
3. Be slow and careful
Tai Chi is quiet, but still, so the slower you put it on the shelf, the better. Taiji moves like spinning silk, walks like a cat, and is careful and step by step. Over time, people who practice boxing will form a good habit of being cautious, and they will not panic or be impatient in case of emergency. Good psychological quality and habits, walking lightly and comfortably, not easy to fall.
4, the amount of exercise should not be too large
Most middle-aged and elderly people practice Tai Ji Chuan for 40 to 60 minutes, and 25% of them spend more than 60 minutes, during which there is too little rest time. This kind of exercise is not suitable for the health of middle-aged and elderly people, so we can consider compressing the practice time or extending the interval.
5. Harmony and balance between reality and reality
The first significance of Tai Ji Chuan's art is to distinguish between reality and falsehood. Just like walking, the left foot is actually a right foot loss, and the right foot is actually a left foot loss. One tandem, one virtual one solid, one step forward. Boxing practitioners have a better ability to deal with emergencies after long-term exercise. For example, if you step on the banana skin with your front foot, you will inevitably slip into the void, and your back foot will sit firmly, just like the roots are firmly tied to the soil. Moreover, people who practice Tai Ji Chuan for a long time have a low boxing frame, and when their body's center of gravity is low, they will be stable and less likely to fall.
6. Professional guidance
In a considerable number of elderly people, leg muscles and joints were injured while playing Tai Ji Chuan. Therefore, it is best to practice Tai Ji Chuan with professional guidance or according to the exercise prescription. Middle-aged and elderly people with leg injuries should not practice Tai Ji Chuan.
Tai Ji Chuan is a rare health care method for the elderly. Old friends may wish to practice Tai Ji Chuan.