What are the benefits of playing Tai Chi? Tai Ji Chuan, as a national intangible cultural heritage, was reorganized into gymnastics, performance and sports events by the State Sports Commission after 1949. I often see old people playing Tai Chi. What are the benefits of playing Tai Chi?
What are the benefits of playing Tai Chi? The advantage of playing Tai Ji Chuan is that it can enhance the ventilation function of the lungs, correct the spine, prevent constipation, eliminate blood stasis and optimize the brain.
1, breathe: have an "open" mind.
People who often practice Tai Ji Chuan have good lung tissue elasticity and large chest activity, and at the same time, they will enhance the ventilation function of the lungs.
Tai Ji Chuan, mostly abdominal breathing, breathes deeply and evenly. During repeated movements, the abdominal muscles and diaphragm often move, so it can increase the ventilation function. It can also change the abdominal pressure regularly, so that the blood flow in the body is accelerated, the alveolar ventilation function is improved, and it is helpful to maintain the activity ability of the elderly.
2. For skeletal muscle: correct the spine
Practicing Tai Chi has obvious exercise effect on the spine of our body. Practicing Tai Ji Chuan involves the waist in almost every movement, which has a good effect on the shape and structure of the spine over time. "It is rare to see that the elderly who practice Tai Chi will have spinal deformity, and there are few hunchbacks.
3, digestion: mechanical stimulation to prevent constipation.
Because the central nervous system is in charge of all the systems in the body, practicing Tai Ji Chuan often can achieve the effect of "beating cattle across the mountain". By improving the activity ability of the central nervous system, we can improve the digestive system and avoid digestive system diseases caused by nervous system disorders, such as motor, secretion and absorption disorders.
4. Cardiovascular system: a good prescription for removing blood stasis.
Tai Ji Chuan has many movements, including the movements of each group of muscles and joints, as well as rhythmic breathing movements, especially diaphragm movements. Together, these actions can strengthen the circulation of blood and lymph and reduce the phenomenon of congestion in the body, which is a good way to eliminate congestion in the body. At the same time, it can speed up the blood circulation and improve the blood circulation.
5, centripetal: optimize the brain "software system"
Practicing Tai Ji Chuan requires "peace of mind" and "concentration", which has a good exercise effect on brain activity. In action, Tai Chi should be practiced "completely", from the eyes to the upper limbs, trunk and lower limbs, and it should be up and down in disorder and consistent. Because the movements are sometimes complicated, they need good control and balance. Invisibly, optimize the "software system" of our brain again and again, and strengthen the working ability of the system.
6. Material metabolism: fighting cholesterol
The influence of Tai Chi on the body is often subtle, as is the treatment of cholesterol. Tai Ji Chuan has a good effect on calcium and phosphorus metabolism in lipids, protein and inorganic salts. Playing Tai Ji Chuan can also affect substance metabolism, which can be said to be an exercise to prevent aging.
What is the basic skill of Tai Chi?
First, the movable arm
Tai Ji Chuan's training is good or bad, and the operation of upper limbs, arms and hands is very important. In addition to the usual habits, we should pay special attention to two points: (1) Don't exert yourself, relax and stretch naturally. (2) It must be driven by the waist, and it is not allowed to move blindly and automatically.
The limbs move around, and it is impossible to make the whole body move together. The upper limbs are soft and sinking, which is the need of practicing sinking kung fu and sinking abdomen. Shrugging your shoulders and lifting your elbows will make your arms and hands stiff, make you floating, and lead to mental tension, which is contrary to the way of "deficiency in the upper body and deficiency in the lower body", so you can't enter the upper body with heavy work. This mechanism is easy to understand.
Upper limb arm hand has its special function in martial arts attack and defense. The most common problem for beginners to practice their hands is fidgeting and stiff movements. Training the active arm is to change these unqualified activity habits, so it is called basic skills.
Second, move the waist.
When practicing Tai Ji Chuan for the first time, there is often a big problem, that is, I only see my hands and feet moving, but I don't see my body moving. The main problem is that you don't know how to "move your waist". The completion of each boxing style depends on the strength of the waist to achieve the requirements of "up and down". Being dominated by the waist is how the waist moves. Simply put, being dominated by the waist is "moving the waist." It can also be clearly seen here that the whole body movement starts from the waist, and the waist is the locomotive, and its importance can be imagined.
"Moving the waist" is to slowly twist the legs, feet, arms and hands of the whole body with the spine as the axis on the premise of relaxing the whole body. "Moving the waist" is mainly twisting the waist, taking the spine as the axis and rotating left and right in the plane parallel to the ground. Twist your waist, just like washing your face and twisting a towel. If you can't twist your waist, you can't, your feet and hands can't be connected well, and you can't meet the requirements of going up and down and completing body movements.
Third, sit on your lap.
Tai Ji Chuan's requirements for the legs and feet of the lower limbs, also known as the basic skills of chassis, are extremely important and indeed quite difficult to practice. One of the main reasons why many boxing practitioners have failed to work for many years is that they have not exercised their feet and legs well. "Sitting on your legs" is a way to practice chassis kung fu. It can also be called "one-leg knee bending and weight-bearing training", which is also difficult to master, so it should still be regarded as a basic skill.
When boxing, bend your knees, bend your knees. Guided by the meaning of "big and soft", your body and mind are constantly relaxed and heavy, and your upper body seems to be sitting on a stool, which increases the load on your legs and prolongs the time of carrying loads on one leg. When you go forward and backward, you should be light and steady, and slowly move your center of gravity on the thin ice. At the same time, using the change of boxing step and footwork, the legs constantly exchange the posture of one leg to operate the boxing frame.
The method of "sitting legs" has a good teaching effect. Generally, the way of squatting under the knee is used, and dozens of squatting steps are played continuously until you are sweating and your legs are sore. As long as the pain is relieved and you feel less tired, you will make some efforts.
What should Tai Chi beginners pay attention to?
1, don't be superstitious about the so-called "true biography" and "secret biography". People often think that Chen Quan is good, or Yang Quan is good, what is good, low and so on. Actually, Tai Ji Chuan will do, too, depending on your practice. By the way, a big shelf is big; If it is small, it is small; If it is low, it is low; If it's fast, it's fast. People are nothing more than two hands and two feet. Can they really make any strange gestures? The premise is correct practice. The only difference between boxing frame and boxing frame is action.
2. The speed of practicing boxing should be slow at first, so don't speed it up by yourself. Why? Because the slow frame is for relaxation, for positioning, for adjusting all parts of the body, for the family. It takes a long time to slow down and practice to get up quickly.
3. It is not advisable to use too much force in the early stage of boxing practice, which is related to personal physique. However, the initial boxing practice was dominated by anger, which was unnatural and unhealthy, and it was not Tai Ji Chuan's power mode. When you have a certain internal strength, it is the same to exert your strength again.
Choosing a teacher is not as famous as possible. A master can explain Tai Chi clearly, and he can sacrifice himself for others. Unconditionally, even if there is no excellent teacher around now, if the teacher plays well, he is also a master on the stage.
Persistence and perseverance are the most important. If you want to learn boxing, ask yourself. If you spend 20 years practicing Kung Fu, will you still learn from Tai Ji Chuan? If you can't make up your mind, you can't expect to practice Tai Chi. Fitness is enough.
What are the benefits of playing Tai Chi? 2 Ten benefits of practicing Tai Ji Chuan:
1. Activate the self-repair system: With the growth of age, people's self-repair system is slowly deteriorating. Tai Ji Chuan can regulate body and mind, reconcile yin and yang, promote balance and activate the body's repair function. Ten minutes a day, away from sub-health.
2, dredge the meridians: sitting in the office for a long time, less physical activity, too much brain activity, the channels of the meridians are blocked, and the whole body will have small bumps, just like water does not flow, which is easy to be sour and smelly. Insist on practicing Tai Ji Chuan, dredge meridians, acne will be less.
3, relax the nervous system: do not exercise, do one thing for a long time, the whole body is very nervous, very stiff, Tai Ji Chuan concentrate on gathering gas, calm and comfortable, can relax the nervous system, relieve dizziness.
4. Enhance heart function: I don't like sports, so my heart function is not strong. Tai Ji Chuan is slow, but it can stimulate the whole body's qi and blood, enhance the heart function, and make my heart slow and powerful.
5, strong blood vessels: medically speaking, Tai Ji Chuan can enhance the elasticity of blood vessels, reduce the possibility of blood vessel rupture, but also enhance the overall elasticity.
6. Strengthen muscles and bones: life is irregular, so the muscles and ligaments of the whole body are stiff, inelastic and lack strength. By practicing Tai Ji Chuan, muscles and ligaments are strengthened and joints are flexible.
7, blood circulation is smooth: human blood is not smooth, because the meridians are impassable, people are prone to illness, Tai Chi can easily get through the meridians and enhance human blood circulation and metabolism.
8, reduce the five zang-organs diseases: the five zang-organs need exercise, if you don't exercise, you will naturally harden and get sick. Therefore, Tai Ji Chuan's constant exercise can promote the self-massage of the viscera and nourish the five zang-organs, and many diseases will naturally not come.
9. Governing three highs: There are three highs. The doctor prescribed many prescriptions, but they didn't have much effect. So start practicing Tai Ji Chuan. Elegant aerobic exercise will help you control the three highs safely. Tai Ji Chuan has a good effect on preventing and treating hypertension, diabetes, obesity and habitual constipation.
10, mental pleasure: Chinese medicine says that sticking to Tai Ji Chuan will eliminate ischemic symptoms of the heart or lower blood pressure, so that the human body can eliminate fatigue, feel happy and relieve palpitations. People's unhappiness is related to blood, and Tai Chi can lower blood sugar and blood fat. Eliminating blood stasis, anemia and other garbage will make people feel happy.