The influence of practicing twenty-four Tai Ji Chuan on eight aspects of human body
Tai Ji Chuan is a complete sport. Tai Ji Chuan combined the meridian principle of traditional Chinese medicine. People can practice Tai Ji Chuan to get through the body meridians and repair physical lesions.
Regular participation in Tai Ji Chuan exercises has a good effect on joints, bones and muscles. Taiji can improve the blood circulation of bones, enhance the metabolism of bones, increase the deposition of calcium and phosphorus in bones, increase the elasticity and toughness of bones, prevent osteoporosis, delay the aging process of bones and improve the hematopoietic function of bone marrow.
The experiment of medical experts found that the number of red blood cells per cubic millimeter of blood increased to 400 after Tai Ji Chuan exercise in mountainous areas. 5 million, red blood cells increased to 7 million/cubic millimeter in a week or two.
It plays a regulatory role in practicing Tai Ji Chuan for people with three highs. Persisting in practicing for a period of time can reduce the essentials and improve the body's immune function.
Due to the increased absorption and supplement of oxygen, the aerobic working ability of human body is greatly improved; Regular participation in Tai Ji Chuan can promote the protein synthesis of muscles and make them tough and powerful.
Nervous system aspect
Playing Tai Ji Chuan often can improve the function of the central nervous system, make people energetic, quick-thinking, and improve work efficiency. Taiji exercise can improve the blood supply to the brain, reduce the fatigue and mental stress of the nervous system and improve the quality of sleep.
Cardiovascular aspect
Taiji has obvious effect on preventing cardiovascular and cerebrovascular diseases. Tai Ji Chuan exercise can clear cholesterol deposited on blood vessel wall, prevent arteriosclerosis and reduce the incidence of cardiovascular diseases. It can also increase the caliber of cardiac blood vessels, increase coronary blood flow, improve myocardial blood flow distribution and improve myocardial oxygen utilization capacity, thus achieving the purpose of preventing cardiovascular and cerebrovascular diseases.
Tai Ji Chuan adopts abdominal breathing, which can make breathing deep, long and even, relieve insomnia symptoms and prevent cardiovascular and cerebrovascular diseases.
Respiratory system aspect
Tai Ji Chuan can improve the strength of respiratory muscles, help maintain the elasticity of lung tissue, improve the ventilation and ventilation function of lung, increase the oxygen absorption capacity and improve the metabolic level of various organs in the whole body; In addition, Tai Chi exercises mostly rely on mountains and rivers, with rich vegetation, fresh air, less pollution and more negative oxygen ions in the air. Negative oxygen ions can improve the ventilation function of the lungs, regulate nerves, invigorate the spirit, improve sleep, lower blood pressure, stimulate hematopoietic function, and have the functions of calming the nerves, lowering blood pressure and eliminating fatigue.
Digestive system aspect
Regular participation in Tai Chi exercises will increase energy consumption and demand for various nutrients. Therefore, appetite increases, the function of digestive system improves, gastrointestinal peristalsis strengthens, the secretion of digestive juice increases, and the absorption of nutrients also increases.
Immune system aspect
Regular exercise in Tai Ji Chuan can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis, pneumonia and emphysema and cor pulmonale caused by tracheitis.
lose weight
The most basic truth of losing weight is that the calories consumed are greater than the calories absorbed. Exercise is the main energy consumption channel of human body, but it doesn't mean that taking part in any exercise can achieve good weight loss effect. The most ideal way to lose weight is low-intensity exercise, because oxygen supply is sufficient, it lasts for a long time and the total energy consumption is high. Tai Ji Chuan exercise is such a kind of exercise with appropriate intensity and long duration, so it has a unique weight loss effect.
mental health
Taiji makes people feel back to nature and close to nature, which can relieve the mental stress in daily work. Often practicing Tai Ji Chuan in towering peaks and winding rivers can increase self-confidence, help to get rid of bad emotions and make mental and psychological health.
When you do Tai Ji Chuan exercise in an environment with beautiful scenery and fresh air, you can improve the excitability and inhibition of the cerebral cortex, which has a good therapeutic effect on depression and insomnia.
Wisdom aspect
For mental workers who work at their desks indoors all day, outdoor Tai Chi exercise with fresh air is the best active rest, which can relax nervous brain cells, just like opening the floodgate to inhibit the development of imagination, and all kinds of creative thinking will emerge together and let it rush.
Tai Ji Chuan's practice points
Boxing classics
Thirteen potential songs: Wang Zongyue, the mountain power in Wanli period of Ming Dynasty.
A long fist, a thirteen potential. Long fists are like the Yangtze River and the sea. Thirteen potential, push, hit, squeeze, press, pull, elbow, lean. Forward, backward, care, hope, settle down. Push, stroke, squeeze, press, knock, shake and change are four squares. Pick, pick, elbow, lean, that is, dry, Kun, gen, Xun, oblique four corners. So is this gossip. Progress, retrogression, looking to the left, looking to the right, neutrality, that is, Jin Mu's fire, water and soil. So are these five elements. In a word, it is called thirteen potentials.
Don't underestimate the total potential. The source of fate lies in the waist gap. Pay attention to changing reality. There are a lot of qi stagnation all over the body.
Moved in silence, especially quiet. It's amazing because the enemy has changed. This situation is intentional. It's not hard to get here.
Watch your waist. In the abdomen, the air is loose and clear. The tail is in full swing. I'm hanging over my head.
Pay close attention to the push. Flexion, opening and closing, freedom of listening. You need dictation to get started and lead the way. Self-study by interest-free method.
If so, what is the standard? The spirit of the monarch comes to the flesh and blood minister. What is the intention of trying to push? Longevity prolongs life.
Song Xi Song Xi 140. Every word is true and clear. If you don't beg here. Waste time and sigh
Psychological solutions to thirteen kinds of potential behaviors
Wu Yuxiang's understanding of thirteen potentials.
Only by practicing qi with your heart and keeping calm can you converge to the bone. It is convenient to carry gas and obey orders. If the spirit can afford it, there is no danger of delay; The so-called overhead suspension also. The spirit must be changed, but it is round and lively; The so-called change is also true and false. You must remain calm, relaxed and focused. Upright and comfortable, supported on all sides. Qi is like a zigzag bead, nuanced (it is said that qi is all over the body). Exercise is like steelmaking, so why not? God is shaped like a rabbit, just like a cat catching mice. Quiet as a mountain, moving as a river. Energy is like opening a bow, energy is like archery. Seek intuition in music, store it and then send it. The force is transferred from the spine to the steps. Receiving is releasing, and releasing is receiving. If it is broken, it must be folded back and forth to reconnect. Advance and retreat must change. Extremely soft, then extremely hard. Can breathe, and then can persist.
It is harmless to cultivate qi directly, and energy is more than enough to be stored through qu. Heart is the command, qi is the flag, and waist is the cover. Seek development first, then compactness; Just be meticulous.
Say it again: He won't move if he doesn't move. He moved a little, but he moved first. ? The strength seems to have loosened, the exhibition has stopped, and the strength continues. Say it again: First the mind, then the body. Relax and collect shares. ? God is at ease and quiet, engraved in his heart. Remember that there is no movement and no silence. Pull the air to the back and collect it in the spine. Internal solid spirit, external relaxed. Walk like a cat and move like a silk scroll. Concentrate on the spirit, not the spirit. Qi stagnation, qi is weak. Those who have no life are pure and rigid. Gas is like a wheel. Waist like an axle.
The full text of the general song of boxing classics.
I don't know how to bend and stretch, but I rely on entanglement.
There is progress in cutting and pushing, but it is difficult to lose when moving.
Who knows that the hook shed is forcing everyone to know?
Pretend to lose, cheat away, and lure back to win.
The rolling bolt sweeps the spirit more subtly, and the horizontal split is more bizarre.
Cut into the elbow and pick up the red envelope in the wind;
Second, change your feet and leggings on the left and right sides of your face;
Seamless locking after cutting and pressing, familiar with diversion;
When you are in a cage, you must remember that you can attack, retreat and defend without delay.
There are many hidden skulls in the world, but few in the world.
If a teacher doesn't know this truth, it will be difficult to speak martial arts.
attitude
(1) Meditation, breathing naturally, that is, practicing boxing requires quiet and concentrated thinking, concentrating on guiding movements, breathing smoothly, deeply and naturally, and not holding your breath;
(2) Moderately comfortable, gentle and slow, that is, keeping the body relaxed and natural, impartial, flowing, gentle and even;
(3) The motion is arc-shaped and circular, that is, the motion should be arc-shaped and spiral, and the transformation of circular motion is not stagnant. At the same time, with the waist as the axis, the whole body forms a whole;
(4) Coherence and coordination, with clear distinction between reality and reality, that is, actions should be continuous, the connection should be smooth, the reality and reality should be clear everywhere, and the center of gravity should remain stable;
⑤ Be light and calm, combining rigidity with softness, that is, every movement should be light and calm, not floating or stiff, soft outside and rigid inside, and the strength should be complete and elastic, and clumsy force should not be used.
Tai Ji Chuan's requirements for postures of various parts of the human body are as follows:
Boss.-Keep it? Virtual collar strength? Have a hanging heart, don't sway, keep your eyes looking up naturally, close your mouth gently, and put your tongue on the palate;
Neck-natural vertical, flexible rotation, not nervous;
Shoulders-flat and relaxed, without hunchback, bending or stretching backwards;
Elbow-naturally bends and sinks to prevent rigidity or rising;
Wrist sinking? Wrist collapse? , full of energy, not soft;
Chest-the slack part is slightly contained, and it is not allowed to protrude or deliberately retract;
Stretching back and pulling back is called. Pull out your back? Don't stoop;
Waist-loose downward, flexible rotation, backward and forward;
Ridge-straight and upright, keep your figure straight and natural;
Hip-slightly inward, not outward, called. Hip slip? 、? Close your hips? ;
Hips-loose and tight, and try to concentrate on the lower limbs, do not bend and straighten forward;
Legs-steady and solid, bending and fitting, turning lightly, moving smoothly, knees loose and natural, and soles of feet distinguish between true and false.
Tai Ji Chuan's practice essentials
Taiji transmits the strength of virtual collar jacking: the head and neck seem to be lifted up and kept upright. If you want to be loose but not stiff, you can turn. If you are upright, your body center of gravity can remain stable.
Pull back, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. Don't stand up, don't shrug your shoulders, don't lift your elbows, but hang down, and relax naturally.
Hand-eye correspondence, with the waist as the axis, walking like a cat, distinguishing between reality and falsehood: it means that boxing must echo up and down, one integrated mass, requiring movements from the heart, moving from the waist, moving freely, eyes rotating at will, distinguishing lunges and imaginary steps of the two lower limbs, and practicing until the legs are strong and the movements are slow and silent.
Mind and body go hand in hand, and intention is not difficult: without hard work, we must not understand it unilaterally. If the fist is soft, the body will not heat or sweat after a set of fist, and the heart rate will not change, it will lose its function. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.
Spiritual harmony, spirit sinking into the abdomen: that is, intention and breathing are harmonious, breathing should be abdominal breathing, and breathing and breathing just match the opening and closing of movements.
Seek quietness while moving, and combine static and dynamic: that is, the body moves while the brain is quiet, and the mind should be dominated by boxing. The so-called external movement, inner peace.
Uniform and continuous: refers to the uniform movement speed of each stroke, all kinds of continuity, and the muscles of all parts of the body are relaxed, coordinated and closely connected.
Playing Tai Ji Chuan requires relaxation and naturalness, so that a part of the cerebral cortex enters a state of protective inhibition and rest. At the same time, boxing can activate emotions and regulate the brain. The more skilled it is, the more important it is? Thought first, then body? Concentrate on guiding the action. This long-term persistence will restore and improve brain function and eliminate various chronic diseases caused by nervous system disorders. Tai Chi Chuan Wen? Experience the abdomen? Intentionally using abdominal breathing to increase breathing depth is beneficial to improve respiratory function and blood circulation. Through easy and gentle exercise, the old and frail people can have comfortable meridians, vigorous metabolism and enhance their physique and function. Tai Ji Chuan has the function of preventing and treating diseases, and has a certain preventive and therapeutic effect on chronic diseases such as neurasthenia, heart disease, hypertension, tuberculosis, tracheitis, ulcer, etc., which has been gradually popularized at home and abroad in the past hundred years. Patients with serious illness should exercise under the guidance of medical staff.
Live in harmony, act in unison, and do whatever you want. Only by being light-hearted can we further master the ability of Qi-moving. The second stage is to practice inner shape, also called inner strength. First, under the guidance of consciousness, practice the unity of heart, qi and fist, from appearance to inner shape. Body posture is the key link of internal form and internal strength of an organization. Therefore, on weekdays, every move should be made from the inside out, so as to achieve internal and external integration. What is that? Still, still, still? The truth. Body, hands and footwork must be coordinated with each other, so as to achieve the purpose of dominating the shape from the inner shape.
(1) Taiji Chuan, martial arts (Hao style), runs through four aspects: "starting, bearing, opening and closing". Therefore, the phenomenon of continuity cannot be caused by the relationship between starting, bearing, opening and closing in practice. It is necessary to strive for the center of the tail, and gradually master the laws of holding the chest, pulling back, wrapping the crotch, protecting the buttocks, lifting the top, hanging the crotch, loosening the shoulders and sinking the elbows, and distinguishing between reality and falsehood. Then ask the waist to gather gas and let the gas inject into the waist. The qi in the spine can be injected into the waist, and the whole body will be dominated. A body can be dominated, and body, hands and footwork can be integrated. Only by combining them can the muscles and bones of the whole body achieve flexible coordination and further master the kung fu of qi circulation. If you can do these essentials well, you can breathe into your abdomen with your heart, and if it is inconvenient to float, you can sink into your abdomen.
(2) When practicing Tai Ji Chuan, be sure to breathe naturally and never hold your breath. From the beginning, we should concentrate our thoughts, concentrate on boxing and empty our bodies, so that our strength can be positive. Never use the movement of the respiratory system to dominate the opening and closing movements of Tai Ji Chuan. The technique should be vigorous, with the trend of forward movement, without carelessness; God gathered in his eyes, where I wanted to go, my eyes were direct, my whole body was direct, and then my whole body turned in the blink of an eye. See still, see still. It is always necessary to gather from the gods, so that the technique can achieve momentum and breathe through the fingers.
(3) Be calm and steady, light and agile at ordinary times. Divide every fist? Starting, bearing, opening and closing? Four words, but not completely intermittent, must be coherent and free, not rigid, to be integrated in the opening and in the closing. Learn the skills of meeting friends while walking. When you move, you should first ask yourself what is not enough or what your requirements are. Only by constantly correcting can we make continuous progress. Walk slowly, but avoid dullness. The so-called posture is light and smart, and it must be implemented in walking. The purpose of walking is to use. When walking on weekdays, it should be regarded as a fight with others, and when fighting, it should be regarded as walking. If the two complement each other, the boxing can be continuously improved. When the walking frame is mature, the whole body looks like a balloon, and the body seems to be suspended. Hands can stretch freely, legs can move back and forth, rotate left and right, and change between reality and reality. Tai Chi is the whole body, and the whole body is Tai Chi. With the passage of time, Tai Ji Chuan's exquisite art won the victory.
Actual combat in Tai Ji Chuan
There are two principles in actual combat:
1, listening: that is, accurately feel and judge each other's arrival, so as to respond.
2, lead the hand: when the other party has not started, don't worry, you can induce the other party to try its reality first.
Tai Ji Chuan is the most labor-saving art of hitting people, so it is Tai Ji Chuan's most essential feature to help without attracting others. Want to master? Four pounds? Clever skill is to know the principle of lightness of posture, and hit people with luck and heart. After a long time, the posture will be all right. The strength of the whole body lies in the whole body, the qi of the whole body lies in convergence, and the posture can be paired, so that it can be light and comfortable. Still, still, still? As soon as people get close to me, I can get the next chance, but I can get the upper hand in the world, I can go up and down, and I can do everything right. If you can get the chance, you can give up yourself and follow others; Know yourself and know yourself, and you can change because of the enemy; Will it change because of the enemy? The introduction failed, four or two? Technology can be superb.
In short, if the entry fails, the whole body must be completely unified, and the moving will be fully moved, and the static will be completely static, and the power will continue to erupt, so as to have explosive power. Traction in the world, transport in the chest, in the legs, dominate in the waist, save and then send. You must have five bows to accumulate strength and shoot an arrow like a bow. The strength of the whole body lies in the whole. Focus on one side, be punctual, and be targeted. Strength starts from the heel, from the feet to the legs and waist to the fingers, and must be complete without any interruption.
Tai Chi Chuan said in actual combat: Sticky, let's call it a smooth delivery without losing the top. Follow the application of mechanical principles, such as resultant force, lever principle, momentum conservation, inertia, etc.
?