Tai Ji Chuan, according to the theory of yin and yang, viscera, meridians, qi and blood, created exercise methods and essentials, which can be summarized in one sentence: "lust is king, flesh and blood is body"; Three tones: adjusting the heart, adjusting the gas and adjusting the body; Nine essentials: quietness, gathering, transparency, smoothness, sinking, smoothness, looseness, integrity and cleanness. When practicing, we should be calm, relax inside and outside, move with heart, transport the body with qi, integrate form and spirit, and rely on emotion. It also needs long-term exercise and perseverance to play a role in strengthening the body.
First, strengthen the heart "the heart is the master of the five internal organs." Practicing Tai Ji Chuan emphasizes "meditation" and guides actions with consciousness, so that the mind is calm, the mind is concentrated, the body is relaxed, and the normal functions of zang-fu organs are brought into play, thus achieving a relative balance. A peaceful mind can make you think quickly and speak fluently. The smooth operation of heart qi can exert its function of controlling blood circulation and reduce and eliminate blood stasis in the body. Qi and blood are smooth and full, and the complexion is naturally rosy.
Second, nourish the liver. When practicing Tai Ji Chuan, the mind is calm, the mind is at peace, the mind is at heart, the inside and outside are relaxed, and the movements are moist and round, like the spring breeze willows, full of vitality, so that the liver qi is relaxed and unobstructed, the liver qi is nourished, and the liver blood is stored, which is helpful to the digestion of the spleen and stomach and will not be violent. When practicing boxing, abdominal breathing with luck is helpful to promote blood circulation. Eye-catching movements, rounded and coherent movements are of great benefit to nourishing the liver, improving eyesight, relaxing muscles and activating collaterals.
Third, strengthen the spleen. When practicing boxing, abdominal breathing should be "vigorous" and internal organs should be strengthened, just like self-massage of stomach and other internal organs, so that the triple energizer is unobstructed, the spleen and stomach are lifted smoothly, the metabolism is strengthened, and the function of China Shui Gu is vigorous. Feel comfortable and eat naturally and sweetly. The chemical source is increased, the nutrition is sufficient, the muscles are plump and shiny, and the limbs are strong and flexible. Strong temper, sufficient qi and blood, and normal blood regulating function.
Fourth, make up the lungs. Tai Ji Chuan requires that qi sink into the abdomen, so as to strengthen the function of lung governing qi and increase vital capacity, which is beneficial to lung health. By expelling the old and absorbing the new, it can further promote the whole body's qi and blood circulation, so that all parts of the body can get nutrition and vitality. When practicing boxing, the breathing of the lungs is related to the opening and closing of fur, combined with the opening and closing of movements and the transformation of ups and downs. After practicing boxing, the skin is warm or slightly sweaty, which is beneficial to the distribution of lung qi and the ventilation of waterways, can strengthen the exterior, prevent colds, and make the skin moist and sensitive.
Fifth, strengthen the foundation and tonify the kidney. According to the theory of Taiji Chuan, "the waist is the master" and "the source of destiny lies in the waist gap". Therefore, when practicing boxing, we attach great importance to the role of kidney-waist, and take the waist as the axis to drive the limbs and the whole body to move in harmony, so that the Tao is complete and the qi is smooth; It is necessary to "affect the exchange of qi and stick it on the back" and "the middle qi penetrates the spine"; It is also necessary to hang the top, crotch, anus and tail to strengthen the kidney and transfer it to the governor. And with the heart as the command, qi sinks in the abdomen, making the heart and kidney intersect, and fire and water ji ji. In this way, the functions of the two kidneys and the life gate are strengthened, so that the kidney essence is enriched, the yang is vigorous, the movements are agile, the stool is harmonious, the bones are strong, the teeth are firm, the hair is bright, and the ears are bright.
Sixth, benefit the brain. The brain is the marrow sea, where the essence and god meet at a high level, which is the key to life. Practicing Tai Ji Chuan can calm the nerves, complete all kinds of movements in harmony, play a good exercise role in the central nervous system, and strengthen the regulatory function of the brain. Because the kidney governs the bone, the bone produces marrow, and the kidney communicates with the brain, so the kidney is full of qi, and the two channels of Ren and Du are unblocked, which can enrich the marrow sea, make the mind sharp and have a strong memory, and play a role in developing intelligence and delaying aging.
Tai Ji Chuan combined traditional guidance and breathing methods, and paid attention to the close coordination between body, spirit and gas. On the one hand, practicing Tai Ji Chuan can exercise muscles and relax muscles; On the other hand, the internal organs can be massaged and exercised through the coordination of breathing and movements, so as to achieve the purpose of strengthening the body. Tai Ji Chuan is widely spread in China and abroad. It emphasizes harmony and perfection, attaches importance to traditional Chinese medicine theories such as "harmony between man and nature", and its movements are flexible, stable, slow and coherent, involving all muscle groups and joints of the whole body.
Modern medical research has proved that when practicing Tai Ji Chuan, it may have a positive impact on the nervous system from the following aspects, thus playing a role in strengthening the brain and improving intelligence.
(1) Training Tai Ji Chuan has a positive effect on autonomic nervous system. When practicing Tai Ji Chuan, deep breathing can affect the function of the autonomic nervous system (according to the animal experiment of the Department of Physiology of Shanghai Medical University, parasympathetic nerve is excited when exhaling and sympathetic nerve is excited when inhaling), so that the disorder of autonomic nervous system can be adjusted and improved.
(2) Tai Ji Chuan training can form a special focus of excitement in the cerebral cortex, while other areas are in a state of inhibition. When practicing Tai Ji Chuan, it is required to concentrate on the abdomen (that is, stay in the abdomen) and get rid of other thoughts, that is, "don't exert yourself" and "be calm". This method of combining consciousness with physical exercise is completed when the excitability of the central nervous system is improved, which makes the functional area of the cerebral cortex form a special focus of excitement (that is, the excitement is concentrated in a small' certain area'), while other areas are in a state of inhibition. In this way, the brain can get enough rest, break the pathological focus of the disease, repair and improve the function of the higher nerve center, and play a role in strengthening the brain and strengthening the body.
(3) Practicing Tai Ji Chuan can also improve the balance and coordination of human movements. Tai Ji Chuan's movements require high coordination and balance, which is an exercise for the nervous system and is conducive to the development of balance and coordinated movements.
Mr. Fang, who is over 60 years old, has been bored since he retired, so he joined the small circle of fans in Tai Ji Chuan under the recommendation of his friends. When I first came into contact with Tai Ji Chuan, Mr. Fang was fascinated by its combination of rigidity and softness, flowing and uninterrupted movements, so she practiced hard from morning till night every day. In order to increase the strength of his legs and feet and achieve the goal of "taking root in one step" as soon as possible, he also specially practiced "Gong Zhuang". Unexpectedly, a month later, his feet were not as stable as Mount Tai, but his knees were sore, and even his knees were "soft" in severe cases. After going to the hospital for examination, I learned that his knee joint suffered from osteoarthritis because of long-term standing piles, which made Mr. Fang regret it.
Studies in physiology, biochemistry, anatomy, psychology, mechanics and other disciplines have proved that Tai Ji Chuan has a good effect on the prevention and treatment of chronic diseases such as wrestling, hypertension, heart disease, lung disease, arthropathy, gastrointestinal diseases and neurasthenia in the elderly, but we should pay attention to everything. Exercise should be gradual. Even if Tai Ji Chuan is suitable for the elderly, beginners should grasp the progress. Excessive use of the knee joint is like turning the bearing endlessly, which can only lead to joint wear and "scrapping" in the end.
A common phenomenon is that the elderly like to jump, jump, go up and down slopes or stairs when exercising, which will increase the pressure on the patella. When climbing stairs, the load on the patella is 7 times that on the flat ground. If you reinstall it, the consequences can be imagined. People with knee arthritis are not suitable for running and mountain climbing. The most suitable sports are swimming and walking. The latter can enhance the endurance of the body, enhance the ability of daily activities, eliminate depression and anxiety and reduce the "load" of the knee joint. What needs to be emphasized here is that different patients should choose different exercise methods. For example, people with osteoarthritis of cervical vertebra and lumbar vertebra should often carry out neck and waist rotation and flexion and extension exercises; Osteoarthritis of the hand, suitable for regular grasping, grasping and other activities.
Among the diseases that affect women's health, osteoarthritis ranks fourth; Osteoarthritis ranks eighth in the list of diseases that affect men's health. At present, about 300 million people in the global population suffer from osteoarthritis. In Asia, 1 6 people suffer from osteoarthritis. The elderly are a high incidence of osteoarthritis, and a considerable part of them are joint tissue lesions caused by lack of exercise or blind exercise.