There are two kinds of scenic spots and venues in Section 8. The practice of sitting posture is quiet and small, suitable for underwear exercise before going to bed or before going to bed. There are many stations, which are suitable for people of all ages and physical conditions. The practice of the eight parts is as follows:
Eight stages of sitting exercise
1, Ning Shen sits: Hold it with your knees, your head is your neck, your eyes are flat, your shoulders are relaxed, your waist is ridged, and your hands are placed on your lower abdomen and thighs. Please sit for 3-5 minutes.
2, keep Kunlun: the teeth are slightly twenty or thirty, and when the mouth is enlarged, swallow. Then, hands are still alive, slowly, palms and heads close to the pillow, hands raised forward. At the same time, the pillow is difficult to relax the back muscles. So much breathing.
3, reference jade pillow: connect, use two hands, the index fingers of both hands, stick them on the jade bags on both sides, then put the index finger on the middle finger, then cover the index finger, and slowly tap the jade pillow with the elasticity of the index finger to make the ears sound. So please refer to Jade Pillow 10 times.
4, micro-swing: the head is slightly lower, keep the head muscles relatively light, and use the left and right neck and the right' head angle' to frequently rotate left and right. Like this, slowly shake it about 20 times.
5. Hold the door: After taking a deep breath naturally, hold your breath and put your hands together to delay the kidneys on both sides for 20 times.
6, left and right: even the top, move your hands to the front, extend your feet, separate your fingers, slightly bend, twist your hands, such as the wheel-shaped table moving, and then do a few circular movements in the opposite direction.
7. According to rock climbing: connect the above styles, and cross your hands, palms, hands and hands; Pause for a moment, flip your palm and push forward. After a short pause, loosen the cross, bend down, climb your feet in spring, and keep your knees bent. So take more exercise.
8, Yu Renran: sitting, swallowing drums, mourning, remembering, belly following public opinion, in the spine, at the end of the emperor.
Station training of Baduanjin
1, two-handed Tutti Shi Tian: Stand naturally, with feet apart, shoulder width apart, chest out and abdomen in, and waist relaxed.
2. Left and right archery: Stand naturally and open your left foot to the left.
3, conditioning the spleen and stomach must be mentioned: press the right hand, the action is the left hand, but in the opposite direction.
4. Armed with seven injuries, after the injury: standing naturally, feet and shoulders wide, hands sewn naturally, deeply interesting and angry. The head rotates slightly, leaving two eyes visually. After a pause, slowly turn forward, then slowly turn right, and the night stops and turns forward. Six times. 5. Shake your head into your heart: cross your feet into a "riding step". Below the upper body, slightly forward, two o'clock.
6. Climb the kidney and waist with both hands: the hand starts to move from the right side of the head, the arm is straight, the palm is forward, and the body slowly falls to the side.
7. Blinking with fists: keep your feet flat and knees down, showing a "riding step". Hold a fist.
8. Behind all diseases: feet together, upright, relaxed, arms naturally sunken.
Modern research has also confirmed that the movement intensity and movement sequence of the eighth position are satisfactory in sports and physiology, and the movements are soft, slow and coherent. Eight segments can improve the regulation function of neurohumors, strengthen blood circulation, have a gentle massage effect on abdominal organs, and have a good regulation effect on nervous system, cardiovascular system, digestive system, respiratory system and motor organs. This is a good exercise.
This method has a long history, is easy to learn and has a remarkable effect. * * * has eight parts, which are divided into military and written parts. Eight stages are mainly horses or stations, also known as the northern series, which are suitable for acne of young physique. Its name comes from Hong Mai's "Jane Yizhi" in the Northern Song Dynasty: "In the seven years of politics and politics, Li Zhai Dao was a kind of life. Taste the night, crush and massage, the so-called eighty pieces of brocade. " Yao Zeng's "Daoism" in the Southern Song Dynasty, the basic skills: leaning on the hand, so the triple focus; The left liver and right lung are like guns; SLO's business is safe, spleen and stomach's business; Return to recover losses; The size is in the sky, so the five internal organs; Around the pharynx; Single fish tail, so telesday；;
Eight-segment position is an ancient introduction method, which is a combination of fitness and breathing activities. Eight golden Fujian auspiciousness, benefiting qi and promoting blood circulation, and coordinating the functions of the internal organs are very suitable for elderly friends, but it is best to practice after studying often.