There are many advantages for the elderly to practice Tai Ji Chuan:
1, increase the sensitivity of the nervous system-it is necessary to "calm down" when practicing Tai Ji Chuan, but the cerebral cortex must rest (quiet) when practicing boxing, and entrust the task of coordinating the functions of internal and external organs of the whole body to the central nervous system (fixed), which strengthens the sensitivity of the nervous system.
2. Smooth the channels and collaterals, blood vessels, lymph and circulatory system-because the time of practicing Tai Ji Chuan is not too short, it can make blood gas run smoothly like ordinary aerobic exercise. After practicing for a certain period of time, you will feel numbness in your fingertips, slight joint murmur, acupuncture, abdominal sound and so on.
3. Improve flexibility, muscle strength and muscle endurance-Taiji Chuan usually walks slowly in circles and arcs, with legs bending and semi-squatting, and the center of gravity changes alternately. The running movements are mostly cuddling, twisting and twisting, so that the muscle strength and muscle endurance of each muscle are improved; The flexibility of each joint can be improved by multi-directional and large-scale activities such as the following formula and kicking.
4, Tao raises temperament. Tai Ji Chuan's movements require softness, lightness and coherence, and the conscious function of "moving with quietness and moving with quietness" is required in the movements, which can enable impatient or slow-witted practitioners to accept the influence invisibly and correct their original habits. Because Tai Ji Chuan, on the one hand, pay attention to sensitivity, on the other hand, pay attention to calm, can restrain impetuous.
5, both internal and external repair. When Tai Ji Chuan is exercising, he not only has all kinds of gentle movements in muscle activities, but also does breathing and diaphragm movements to promote the functional activities of the heart, lungs, intestines, stomach and other internal organs. In addition, because every movement is guided by consciousness, it makes people concentrate and can't accommodate other thoughts. Even the more they practice, the purer and quieter they are (that is, the mood is unusually quiet), which can also make the central nervous system better regulated. This exercise method, on the one hand, has the benefits of muscle activity in general exercise, on the other hand, it absorbs the benefits of meditation to regulate breath and regulate the body, so it can have the advantages of both internal and external considerations.
In addition, pay attention to the following points when practicing again:
1, get ready for activities. Before boxing practice, get ready for activities, jog properly and do bare-handed exercises to warm your body slightly, and then do a few semi-squats with proper leg press and lacing ligaments, especially to fully exercise your knees and ankles.
2. When learning Tai Ji Chuan from a simple beginning, it is best to start from a simple beginning, that is, to learn simplified Tai Ji Chuan first. After a period of practice, you can master the essentials of action, and then you can transition to learning traditional Tai Ji Chuan.
3. Low center of gravity exercises should be suitable for Tai Ji Chuan. The unique form of exercise is that the knee joint is always in a semi-squat posture, and the exercise load of the lower limbs is relatively large. Long-term low center of gravity exercise is easy to cause damage to cartilage and ligament of knee joint and cause pain. Therefore, in the process of boxing, we should not excessively pursue the low gravity boxing method of "Tai Chi pace", but pay attention to the unity of "walking frame" and spirit.
4, the time should not be too long, the practice time should not be too long, there should be a certain rest between each set, do not play a set of boxing several times in a row.
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Shanren Sports wishes boxing friends good health and worry-free sports ~