First, it is highly targeted. These eight movements are gentle and slow, and each section is aimed at the specific viscera function of the body. The number of repetitions of each section varies from person to person, and it can be more or less, suitable for all ages. For example, in the first quarter, I held the triple energizer, and in the third quarter, I looked back with five pains and seven injuries. For cervical and lumbar vertebrae, it can relieve fatigue and restore muscle elasticity. For office workers with ordinary lumbar muscle strain and cervical strain, maybe they can give it a try.
Enhance blood circulation, increase resistance and improve body function. Many people realize that after practicing for a period of time, eating and sleeping are obviously better, and their energy and physical strength are improved.
Three pranayama functions China traditional medicine has five major items: acupuncture and drug massage guidance. Baduanjin is a typical introduction. It is the wisdom of the ancients and the reason that it has been circulating for a long time to live a breath, to maintain health by regulating interest and regulating qi, and then to pass through the two veins of Ren Du.
Baduanjin has the following eight characteristics, which can achieve the effect of health preservation: collect the necessary suggestions!
(1) Guide qi and lead the body to regulate qi and blood.
Ba Duan Jin moves gently and slowly, and the movement mode conforms to the human body's own rhythm. Traditional health care emphasizes that exercise should be "gentle and honest", because "goodness is like water" and "softness leads to health, while rigidity leads to loss". Moderate and slow exercise can fully relax the living body and give full play to its own regulatory function, which is conducive to the overall recovery of the body without any side effects. Baduanjin exercise guides the limbs to bend outward, extend outward, pitch and open and close the internal qi movement, so that the whole body can stretch and stretch, and the meridians are smooth, realizing "strong bones and muscles, soft bones and smooth blood". Modern research shows that through Ba Duan Jin exercise, peripheral blood vessel elasticity and myocardial contractility are improved, myocardial contractility is strong, vagus nerve excitability is increased, and blood vessel fullness and rhythm are stronger.
(B) elastic fit to enhance adaptability
An exercise feature of Baduanjin is elastic combination. This feature runs through the whole exercise process. When practicing, it is required to be loose and tight, loose and unremitting, tight and loose, soft and stretched. "Tightness" is only a moment in action, while looseness runs through the whole process of action. This close cooperation and frequent switching of tightness are helpful to stimulate and adjust the body's own coordination ability of Yin and Yang, promote the circulation of menstruation and qi, get rid of joint adhesion, promote blood circulation and remove blood stasis, and strengthen tendons and bones. From the point of view of modern sports science, this is a kind of sports stress with small load. Benign, mild and persistent stress can mobilize the reserve potential of various organs and tissues in the whole body, and improve the immune ability and disease prevention ability of the body. The research shows that Ba Duan Jin's exercise can regulate blood pressure, heart rate, blood sugar and thyroid function in two ways, thus enhancing the body's adaptability and ability to cope with various diseases.
(3) advocate standing piles, strong heart is not old.
The basic posture of Baduanjin is standing on a pile. Standing pile is a common means of body adjustment in qigong, which requires quietness, comfort, effectiveness, relaxation and naturalness. In Baduan Brocade, the primary type is ternary (ball-holding) velvet, the first and third types are ball-holding velvet, the fourth type is floating velvet when it is transformed into five or six types, and the second, fifth and seventh types adopt "horse stance just look" velvet. Standing piles can promote the rhythmic peristalsis of muscles and meridians, especially lower limbs, which is beneficial to the return of blood and the distribution of menstrual qi. As the saying goes: people are old when they are old; Sustained and moderate standing piles can undoubtedly enhance the strength and balance of lower limbs and prevent aging. The research shows that the post is beneficial to realize "external counterpulsation" and accelerate the blood return to the trunk and head and neck, thus increasing the blood circulation of important organs such as heart, brain and kidney, and preventing cardiovascular and cerebrovascular diseases.
(4) Take the spine as the axis and make overall adjustment.
Baduanjin's activity center is in the spine. The whole set of Ba Duan Jin exercises requires the center of gravity to change constantly from top to bottom and from left to right, striving for balance and coherent movements. This requires that all movements of Ba Duan Jin should be directed through a center-the spine. The spine is the hinge of human movement, which has the functions of supporting the body and protecting internal organs. At the same time, because all nerve roots that dominate limbs and organs are distributed on both sides of the spine, it is also called the "second lifeline" of the human body. Baduanjin stimulates the two basic meridians of Yin and Yang by stretching and rotating the spine. Pull one hair and move the whole body, and play a whole-hearted exercise effect.
(5) Moderate exercise and minor pain can prevent diseases.
Judging from the intensity of exercise, Baduanjin belongs to moderate and low intensity aerobic exercise. Sun Simiao, a health care expert in the Tang Dynasty, mentioned in "A Thousand Dollars for an Urgent Prescription" that "the way to cultivate one's morality lies in hard work, and fatigue is stronger than sound! And the running water does not rot, and the family is not embarrassed, so it is also moving. " Small amount of labor is an important feature of Baduanjin's fitness and health preservation. In the Song Dynasty, Pu Gan-guan recorded in Health Care Records: "Those who keep in good health should work without great effort. So the water flow is clear and the stagnation is dirty. Healthy people want blood to flow like water. If you don't want to sit tired, you don't want to work hard. The frequency is infinite, but it is also a little slow, that is, the skill of coolie. " The effect of "coolie" is: "There are dozens of leisure and free will." If you travel frequently every day, you will be light, clear-sighted, muscular, smooth in blood circulation, easy to eat and have no stagnation. The body has some shortcomings, which can be solved quickly. "
(six) the guidance of traditional Chinese medicine, in line with physiology.
Baduanjin is closely related to the theory of viscera and meridians in traditional Chinese medicine. The first style of Baduanjin stimulates and regulates the "triple energizer" system of the human body through movements such as lifting and stretching, which is beneficial to the up-and-down distribution of vitality and water and plays a role in nourishing the viscera. The second kind of left and right bow opening is beneficial to express chest qi and eliminate chest tightness; And treat hypochondriac pain. The third kind of movements is pulling from left to right, which is in line with the principle of "the spleen governs ascending and clearing, and the stomach governs descending turbidity" and can play a good massage role on the spleen, stomach, liver and gallbladder. In the fourth formula, "five strains and seven injuries" is the cause of TCM, and its symptoms are similar to sub-health that modern people often say. This twist-and-arm adjustment is the cervical vertebra (called Tianzhu in Chinese medicine), which is the main communication artery between the brain and the viscera, and at the same time, it stimulates the thymus, thus improving the brain's ability to adjust the viscera, enhancing immunity and physique, promoting its own benign adjustment and eliminating sub-health. The "heart fire" in the fifth formula is excessive thinking and intense internal fire, with symptoms such as upset aphtha, insomnia and dreaminess, constipation and red urine; In this way, the upper body leans forward and the tail swings, which makes the kidney water rise and the heart fire drop. In the sixth form, the lower limbs of the waist and back are massaged with both hands, so that the du meridian and bladder meridian of the foot sun are fully stretched, which has a benign stimulating effect on the muscles of the reproductive system, urinary system and waist and back. The seventh type of boxing "Ma Bu" can stimulate the meridians of the liver system, make the liver blood full, soothe the liver and relieve qi, and strengthen the bones and muscles. The eighth lift heel can massage the internal organs and relieve the bones and muscles outside; As the folk proverb says, it is better to shake than to walk a hundred paces. This formula has the magical effect of "eliminating all diseases".
(7) Relax the nature and adjust the spirit.
Baduanjin is different from general broadcast gymnastics, although it is mainly based on the extension and opening and closing of limbs abduction trunk. The latter is vigorous, straightforward, single-paced, and does not pay attention to breathing ideas; The practice of Ba Duan Jin requires the unity of spirit and form, gentle movements, combining rigidity and softness, emphasizing the coordination of breathing and movements, focusing thoughts on the action parts and eliminating distractions. Therefore, Ba Duan Jin's exercise method is a combination of body and mind, which highlights the adjustment of emotions. A good mood should be calm, peaceful and cheerful. "Huangdi Neijing" said: "Nothing is indifferent, and the true qi will follow; Hide the spirit inside to stay away from the disease? " Wang Bing, a medical scientist in the Tang Dynasty, once pointed out: "Guiding and suppressing it, China people regard it as the right way to nourish the mind and regulate qi."
(8) Heaven and man are one, and all diseases turn into dust.
Ba Duan Jin's "Jin" refers to the luxurious and exquisite silk fabric, and also refers to the whole set of movements as smooth as silk cotton. Therefore, "Eight Chapters of Respect for Life" says that "gossip is good cause when reincarnation turns". There is a passage in "Twelve Tactics of General Jin" recorded by the ancients, which mentions that acrobatics must be "all over the body, orderly, indispensable, and not chaotic", so as to achieve the effect of "turning all diseases into dust". In the overall arrangement of Baduanjin, the first formula is to support the sky, then regulate the heart and lung, spleen and stomach, liver and gallbladder, kidney and urogenital system from top to bottom, and finally end with the top-down formula; The classic health-keeping thought of harmony between man and nature permeates perfectly. Continuous practice of Baduanjin can unconsciously practice the unity of man and nature, and achieve the effect of eliminating diseases, preventing diseases and prolonging life.