What are the Baduanjin?
Reserve potential
Action essentials: when the arm is raised, the palm is backward, and when the body is 45, the palm is forward; When folding before abdomen, straighten your spine, relax your chest and abdomen, relax your waist and buttocks, relax your life, and stand upright and comfortable, such as sitting on a high stool.
The first type: hold the triple energizer in both hands.
Action essentials: when the palm is raised to the chest, flip the palm rest, hold your chest out, and look up at your hands; When pulling, the chin is slightly closed, the head is lifted, and there is a slight pause. The spine is pulled up and down, and the force is from the spine to the palm. When the palm of your hand falls, relax your waist and sink your hips, sink your shoulders and elbows, relax your wrists and fingers, and keep your upper body upright.
The second type: opening the bow left and right is like shooting a sculpture.
Action essentials: when the wrists overlap, the shoulders sink and the elbows droop, but the palms are not over the shoulders; When opening the bow, the strength comes from the spine, expanding the chest, spreading the shoulders, standing the wrist upright and fully rotating the head. Side handle, fingers together, flexion, arms and chest level. Wrists, upright fingers and palms should be empty. Stop for two seconds and keep pulling. There is a tendency to shoot the goshawk with a hard bow.
The third type: conditioning the spleen and stomach must be lifted separately.
Action essentials: when lifting with one arm, you should reach the palm of your hand, hold out your chest, stretch your back and support the sky and the ground.
The fourth kind: five strains look back after seven injuries.
Action essentials: put your palms straight on time, fully rotate your arms, spread your shoulders and hold your chest out, and don't turn your head.
Fifth: shake your head and wag your tail to drive away the heart fire.
Action essentials: on time, the horse stance just look should hang the top of the neck, close the hips and keep the upper body upright; When bending over, the neck and tail are stretched very long; When shaking your head, relax your neck as much as possible, move gently and slowly, and swing your tail roundly and coherently.
Type 6: Climb your feet with both hands to strengthen your kidney and waist.
Action essentials: put your hands behind your back, twist your wrists as far as possible under your arms, relax your spine when you bend over, and fully sink your shoulders when you reach the instep; When you get up, stretch your back, put your palms on the ground, and raise your arms to drive your upper body to stand up.
The seventh type: save boxing and strong light to increase strength
Action essentials: stand up straight when squatting, and the standing posture can be flexibly mastered according to the strength of the legs; Glare when you punch left and right, grab the ground with your toes at the same time, twist your waist along your shoulders, turn your wrists all the way to the fist face, and hold your fingers tightly.
Eighth formula: seven bumps, all diseases disappear behind.
Action essentials: when lifting the heel, the spine is elongated, the toes grasp the ground, the heel is raised as high as possible, the legs are together, the anus is lifted and the abdomen is closed, the head is raised, and a pause is made to maintain balance; When you fall, sink your shoulders, relax when you step on your feet, grind your teeth and gently shake the ground.
Gain potential
Action points: the posture is serene, the whole body is relaxed, the spirit is heavy, and the mood is cheerful.
Formula and action essentials of Baduanjin
Preparation type:
Stand with your feet apart and parallel, with the horizontal step shoulder-width, your head straight, your waist relaxed, your knees slightly bent to your toes, your arms relaxed, your palms pressed down, your fingers naturally straightened, your eyes focused and drooped, and you silently held your breath.
1 two hands Tenerity triple cross
Before passing through the lower abdomen, hold the palm up to the sky, separate the left and right palms to dial the clouds, and hold them in your hands to restore. Walk slowly with your breath, inhale and exhale, stop for a while when you exhale, and breathe naturally.
Bow left and right like a vulture.
At first glance, squat stance should be steady, with your hands crossed on your left chest, pushing left and pulling right like archery, your left index finger pointing to the sky, your right hand posture changing with your waist, your hands crossed on your right chest, pushing right and pulling your eyes to observe your fingers, and your hands retracted and restored.
3. Raise the spleen and stomach with one arm.
Hands overlapping palms facing the sky, right upper left lower arm holding a circle, right palm rotating to hold the sky, left palm turning to spleen, both palms walking along the stomach meridian. Switch arms and keep it for a period, breathe and suck your feet without force, and then return your palms to your abdomen.
Looking back after five strains and seven injuries
Hold your hands like a tray, turn them over and seal them with your arms. Turn your head to the left, inhale downward to Yongquan, exhale calmly, put your arms back in the air, continue to operate in a correct posture, and inhale back to Dantian.
5 shake your head and tail to get rid of your heart.
Lunge is optional, put your hands on your knees, turn your head to the left when exhaling, but keep your eyes on your right toe, inhale back to the correct position, and shake your head and look at your left toe obliquely. Therefore, you should practice breathing back and forth, and don't let the breath drift.
Climb your feet with both hands to strengthen your kidney and waist
Step across your feet, raise your lower abdomen with your hands flat, and then turn around the same way. Inhale and hide between your waist and the support, and follow the air to set the depth. Exhale and bend around your feet. Don't guide with your hands, loosen your waist and abdomen, and keep the spring.
7 provinces fist and bright light increase strength
Squat down with your eyes wide open, put your fist on your chest, draw internal qi with your waist, swing your arms after hitting, inhale and exhale, rotate your eyes from left to right, put your fist back on your chest, and return your hands to your feet.
Nothing goes well behind you.
Stand side by side with your legs and toes, with your toes suspended from your heels, exhale on them, and exhale with your feet for a week. Repeat this for seven times, the whole body returns to the abdomen, the whole body relaxes and trembles, and the natural breathing state is pleasant.
Efficacy and function of Baduanjin
There are two training methods for Baduanjin, one is hard training, and the other is not hard training. Keep your body relaxed when you practice hard, and you can't use rigid strength or simple arm strength. My movements should follow my breath and penetrate my abdomen. The practice method without exertion is mainly to promote internal movement from external movement and external movement, so as to achieve the effect of fitness and disease elimination. The health care effects of Baduanjin can be summarized as nourishing yin and strengthening yang, tonifying yuan and benefiting qi, dredging meridians, promoting blood circulation and promoting fluid production.
Long-term exercise can make people keep fit, keep hearing and improve eyesight, and prolong life. Using modern scientific medical skills to analyze is to activate the joints and muscles of the whole body, regulate mental stress, improve the metabolism of the body, enhance the cardiopulmonary function, promote blood circulation, and thus improve various physiological functions of the human body. Its benefits are as follows ... The eight-paragraph brocade in The Role of Cardiovascular System requires good health, and your health is expensive. Baduanjin is an independent and complete fitness exercise because it increases the range of transverse muscle movement. It has a long history, is widely spread and is deeply loved by the people. It is said that it was handed down by Yue Fei and Liang Shichang.
Matters needing attention in Baduanjin
1, persevere, it is best not to interrupt, and practice every day. If one day is interrupted by something, you can continue to practice, the effect is not as good as that of continuous people, but it can also produce the effect of fitness and weight loss.
2. People with poor health should pay attention to reducing the intensity of Baduanjin, step by step, once a day, one at a time, and then gradually increase the intensity according to the adaptation.