Introduction of Tai Ji Chuan's fitness principle
Tai Ji Chuan's fitness function has been verified by a lot of long-term practice, and many sports workers, doctors and scientists have also conducted theoretical research. It is demonstrated from the aspects of traditional health preservation, traditional Chinese medicine and modern medicine. Some of the main principles are:
1, respiratory pattern science
Tai Ji Chuan emphasized abdominal breathing, both natural breathing and boxing breathing. Breathing also matches the mind, that is, when inhaling, the internal gas goes up along the spine meridian, and when exhaling, the internal gas sinks along any vein in the chest, and the lower abdomen is concave and convex. This breathing exercise enlarges the vital capacity.
Scientific experiments show that the size of vital capacity is directly proportional to the size of strength and the length of life. For example, when the human body is asleep, people who breathe deeply, thin, evenly and long must be strong, while people who breathe short and weak or with uneven length are undoubtedly weak.
The length and thickness of breathing wave is a sign of one's physical strength. So Tai Ji Chuan's fitness pays great attention to breathing.
2, qi and blood run smoothly and promote blood circulation.
Tai Chi Chuan's exercise should be full of vitality. The human body, from the appearance of limbs and bones to the internal internal organs and spirits, can not be separated from the nourishment and moistening of blood.
Good blood circulation and sufficient blood supply are not only the basic guarantee for the normal operation of all parts of the human body, but also the fundamental condition for determining the length of human life.
Tai Ji Chuan's walking position, vertical roof, virtual roof strength, stagnation of qi in the abdomen, guiding qi with intention, transporting the body with qi, activating blood and dredging collaterals, speeding up circulation frequency, unblocking aorta, lasting capillaries, and delaying skin aging of limbs. Long-term adherence to Tai Ji Chuan exercise will make you full of blood, healthy and long-lived.
3, sweat glands are unobstructed, ensuring metabolism.
Wastes produced by human metabolism are excreted through eyes, ears, nose, mouth and Gu Dao, and human endocrine is excreted mainly through sweat glands.
In addition, the pores of hair and sweat glands also have the natural adjustment function of heat preservation and heat dissipation. So, Chinese medicine has? The general rule of sweat glands is that all diseases do not invade, and sweat glands are blocked with all diseases? Say it.
In modern society, people's material living conditions are constantly improving and improving. There is heating in winter, air conditioning in summer and electric fan, which avoids the pain of cold and heat, but at the same time it also leads to the decline of heat preservation and heat dissipation function of human skin.
Because hair becomes lazy, sweat is blocked, skin permeability is weakened, harmful substances such as human visceral secretions, deposits and viruses are not excreted in time, metabolism is unbalanced, and yin and yang are out of balance, so diseases will occur spontaneously.
Tai Ji Chuan, as an internal skill, has its own uniqueness in skin exercise. Regardless of spring, summer, autumn and winter, the walking frame always guides the expansion and contraction of the skin and the opening and closing of pores during the opening and closing process of the body shape.
Compared with ordinary people who don't practice boxing, it keeps the purity and permeability of the skin better. Endocrine channels are smooth, virus garbage is not easy to stay, minor illness is not born, and serious illness is not long.
4. Symmetrical movement makes up for the acquired deficiency of human function.
In our daily life and work, people have formed many habit patterns intentionally or unintentionally. These habitual stereotypes, on the one hand, improve the efficiency of action, on the other hand, also lead to the defects of human movement. In other words, all habitual movements are mostly one-way biased movements.
For example, one-handed movements such as upper limb movement, grasping, lifting, pinching and grasping in daily life. , generally with the right hand; The right foot is used for lower limb movements, such as jumping, jumping and kicking. The right shoulder is often used for carrying, picking and lifting in the middle and upper plate, while the left-hander is the opposite. Whether it is left or right, it is a one-way action.
One-way movement of this shape will weaken the reverse regulation function of the central nervous system of the brain for a long time, which will inevitably lead to the imbalance of the internal functions of the human body. Strong right is weak left, and Zuo Qiang is weak right. Strong people tend to lose weight, while weak people tend to get sick.
All these things, all the functions of the human body come from the functions of100000 nerves. Any nerve atrophy will directly lead to the decline of the function of an organ in the human body.
The biggest difference between Tai Ji Chuan and other kinds of boxing is that she is a kind of exercise without strength, emphasizing meaning rather than shape, and dominating the body with her mind. Taiji Chuan concentrates on his work and guides his spirit with his intentions. The appearance changes a lot, so you can't pay attention to his intentions first, and you can't stay with him, but you can't stay with him.
The so-called idea is all kinds of instructions and signals issued by the central nervous system of the brain. Every time Tai Ji Chuan walks, the first thing is the movement of the heart, followed by the movement of the body, which is often said to be both physical and mental. On the other hand, Tai Ji Chuan lost the essence of sports because of his restless mind, unsophisticated mind, disorganized mind and body, and imbalance between internal and external.
It is precisely because of Tai Ji Chuan's martial arts characteristics that even in his later years, most of the skilled old boxers are deaf, blind and heavy-footed, and their skin sensitivity is still different from ordinary people.
What's in the boxing book? A feather can't be added and a fly can't fall? , which means to describe disappointment, also refers to the sensitivity of the boxer's muscles and liver. These are all good, because intentional practice delays the aging of nerves.
6. Exercise moderately to maintain the neutral state of human energy.
There have always been different opinions about the relationship between sports and life. It is generally believed that life lies in exercise, and its reasons come from running water and stupidity. Others believe that life lies in quietness, so as to reduce the wear and tear of the body and the consumption of functions. People who hold this view are often compared to the age of turtles and the life span of cranes.
In fact, both views are reasonable, and the key is that the movement cannot be neglected. Life lies in good exercise, but strenuous exercise with overload will undoubtedly make the body tired and premature aging; Quiet and inactive people often suffer from indigestion, loss of appetite, weakness of limbs, listlessness and easy invasion of sick gas, so they continue to take medicine all the year round.
Therefore, too much emphasis on exercise or Zhang Jing is not good for human health, only moderate exercise and alternating exercise; Go to work, go back and forth, but the intention is not clumsy and the consumption is not big; As far as mood is concerned, walking emphasizes relaxation and quietness.
What does it say here? Quiet? It means that when walking or pushing hands, you must abandon distracting thoughts, seek quietness while moving, focus on one talent with God's will, and replace all thoughts with one thought, so don't be tempted and look quiet. Tai Ji Chuan's unique exercise mode is suitable for maintaining the neutral balance of human functions, so long-term exercise can make people live longer.
7. Long-term qi softens bones, joints and ligaments.
No matter from the natural animals and plants or from the process of human ecological development, all limbs or limbs with strong vitality have good flexibility; Any dying organism will become stiff and withered.
As far as the human body is concerned, osteoporosis, brittle joints, loose ligaments and shriveled blood vessels in the elderly are all the results of losing flexibility. In order to keep the human body healthy and strong, it is necessary to keep the elasticity of the bones and muscles of the whole body.
Tai Ji Chuan's walking, finger rotation, wrist rotation, arm rotation, waist rotation, crotch support, tendon traction, twist and twist, all movements are completed in arcs and circles. The connotation of this spiral movement is actually to strengthen the elasticity of muscles, bones, skin and internal organs, that is, flexibility.
Therefore, Tai Chi skill-imparting hands are characterized by large vital capacity, large difference in bladder expansion and contraction, long tendons and firm bones, soft skin, deep and thin breathing and large rotation angle of joints, all of which show good flexibility. The extension of flexibility itself is longevity; On the contrary, the loss of elasticity of any organ of human internal organs means the end of life.
8, loose, quiet, empty, spiritual, cultivate a detached and refined state of mind.
As we all know, people with pure heart and lack of desire live longer. People who do the opposite often die young. The reason is that people who think more will ask more, and those who think more will be gluttonous, worry more, think more, worry more, be surprised more and be afraid more. Anyone who wants more will get hurt.
Chinese medicine believes that sadness, anger, liver, lung, spleen, heart, kidney, stomach and sexual intercourse are harmful to essence.
Tai Ji Chuan's practice process is the process of adjusting his mind. When walking, all parts of the body and mind pay attention to relaxation, quietness and ethereal, so it is very important to gesture and deform naturally. So, go forward and back, and your body will be fine.
So at the time of onset, there is a saying? Male left female right? As the saying goes. Although this statement may not be scientific, it is really common for human diseases to concentrate on one aspect. What is the modeling structure of Taiji Chuan? What is up or down? The movements are interchanged from left to right, and the body shapes complement each other from top to bottom, forming a symmetrical movement inside and outside.
Pull-and-pull type emphasizes that we should first go left and then right, and first go up and then down; When exerting force, first suppress vomiting, then support, dry and descend. The whole body is a unity of opposites.
So as to effectively strengthen the reverse regulation function of the brain, maintain the overall coordination and balanced development of human movement, and overcome the defect of one-way movement causing disease.
5, the intention is not hard, which improves the sensitivity of the nervous system.
The aging of human body first occurs in the atrophy and failure of nervous system. For example, facial skin is flabby and wrinkled, and forehead hair loss is caused by the decline of nerve function of cell regeneration; Deafness and dizziness are caused by hearing and optic nerve aging; The slow response and memory decline are due to the aging of the nerve; Poor legs and feet are due to the aging of the central nervous system.
Characteristics of Tai Ji Chuan
(A) relaxed and soft
Tai Chi Chuan's posture is smooth and stretched, and its 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.
Therefore, if you practice Tai Ji Chuan once or twice, you will feel a little sweaty, but there will be no asthma and other phenomena, giving people a relaxed and happy feeling. Because Tai Ji Chuan has this feature, people of different ages, sexes and constitutions can practice Tai Ji Chuan.
(2) Consistency and consistency
Tai Ji Chuan's whole routine, from? Rise? Arrive? Get motivated? No matter the change of reality or the change of attitude, they are closely linked and consistent, with no obvious pause. The rehearsal speed of the whole set of movements is even and coherent, and it seems to be flowing and continuous.
(3) Round and lively nature
(4) Complete coordination
Tai Ji Chuan, whether it is the whole routine or the posture of a single movement, requires that the upper and lower parts go hand in hand, the inner part (mind, breathing) and the outer part (trunk, limbs movements) are integrated, and all parts of the body should cooperate closely.
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.
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