1, relaxed and soft: Tai Ji Chuan's posture is smooth and stretched, and his movements are not rigid and casual, which conforms to the physiological habits of the human body, without obvious ups and downs and intense jumping movements.
After practicing Tai Ji Chuan once or twice, you will feel a little sweaty, but you won't have asthma. Because Tai Ji Chuan has this feature, people of different ages, sexes and constitutions can practice Tai Ji Chuan.
2. Consistency: The whole set of Tai Ji Chuan's movements, from "starting" to "closing", are closely linked and consistent, and there is no obvious pause regardless of the change of reality and posture. The rehearsal speed of the whole set of movements is even and coherent, and it seems to be flowing and continuous.
3. Round and natural: Tai Ji Chuan's movements are different from other boxing methods, requiring the movements of upper limbs to bend everywhere and avoid going straight. Exercising through arc activities can make the movements round and natural, embody the characteristics of combining rigidity with softness, and make all parts of the body develop in a balanced way.
4. Complete coordination: Tai Ji Chuan, whether in the whole routine or in the posture of a single movement, requires up and down follow-up, the inner (thinking and breathing) and the outer (trunk and limbs movements) are integrated, and all parts of the body are closely coordinated. In the process of practice, we should take the waist as the axis and use the trunk to drive the movements of the upper and lower limbs, echoing each other. Don't be out of touch or motionless, dull and motionless.
Extended data
Seven benefits of practicing Tai Chi after middle age:
1, fall prevention. Due to the natural aging of skeletal muscle, the risk of falling after the age of 50 is obviously increased, which is easy to lead to fractures of hip bones and other parts. Regular practice of Tai Ji Chuan can improve the balance ability of the body, strengthen the muscle strength of the legs, and then prevent falling. Many studies have found that practicing Tai Chi 1 year can reduce the risk of falling by 43%.
2. It helps to lose weight. Australian researchers have found that middle-aged people and obese people often practice Tai Ji Chuan, which can improve body mass index, reduce abdominal fat and regulate blood sugar. American scientists found that practicing Tai Chi 1 hour can consume 280 kilocalories. Therefore, Tai Ji Chuan is also called "no sweat to lose weight".
3. Strong body. Being strong after 50 helps the elderly to take care of themselves. According to the research of Harvard University in the United States, if you practice Tai Ji Chuan to keep fit for a long time, you can also get various benefits of strength training. It is worth noting that practicing Tai Chi is also good for joints and helps to stay away from joint pain.
4. Good blood vessels. A new study published in the Journal of American Heart Association found that patients with coronary heart disease practiced Tai Ji Chuan for six months, which significantly improved their physical activity, healthier weight and improved their overall quality of life. Many studies show that practicing Tai Ji Chuan can lower blood pressure, regulate blood sugar and lower cholesterol.
5. Be more flexible. British Sports Medicine reported that practicing Tai Chi can effectively improve the physical function of middle-aged and elderly people. Gentle Tai Chi exercise can effectively stretch different muscles of the whole body, promote blood circulation and flexibility of the body, and relieve joint and back pain.
Step 6 decompress. The research data of Mayo Clinic in the United States show that regular practice of Tai Ji Chuan can reduce anxiety and depression, improve mood, relieve stress and effectively improve the sleep quality of middle-aged and elderly people.
7. There is no threshold. Everyone can practice Tai Chi except those with serious leg injuries. Even the elderly who can't live without wheelchairs can practice Tai Chi.
References:
People's health network-seven benefits of practicing tai chi after 50.