What are the fitness functions of Tai Ji Chuan 1? First, practice Tai Ji Chuan's health care function on the heart, vascular system and respiratory system.
The influence of Tai Ji Chuan exercise on the heart and vascular system is dominated by the central nervous system. As far as Tai Ji Chuan's movements are concerned, it includes not only the activities of various muscle groups and joints, but also rhythmic breathing movements. Especially diaphragm movement. Because it strengthens the circulation of blood and lymph and reduces the phenomenon of congestion in the body. There are many movements and postures in practicing Tai Ji Chuan. The so-called "heavy stomach". This is a kind of diaphragmatic respiration, which plays an important role in medical care. The contraction and relaxation of abdominal muscles constantly change abdominal pressure. When the abdominal pressure rises, the veins in the abdominal cavity are compressed and blood is input into the right atrium; On the contrary, when the abdominal pressure decreases, blood is pumped into abdominal cavity, so breathing can change and improve blood circulation and strengthen the nutrition of myocardium. In addition, the movement of diaphragm can give regular massage to the liver, which is a good way to eliminate liver congestion and improve liver function. Modern medical research has confirmed that practicing Tai Ji Chuan can obviously control weight and reduce body fat.
Practicing Tai Ji Chuan can increase energy consumption, reduce the levels of TC and TG in plasma, and may be beneficial to the transport of exogenous cholesterol to the liver and increase the decomposition of cholesterol by enhancing the ability of reverse cholesterol transport, thus correcting the disorder of lipid metabolism, improving cardiovascular function and alleviating the occurrence and development of cardiovascular and cerebrovascular diseases. A large number of research results have proved that the mechanism of improving dyslipidemia by practicing Tai Ji Chuan is related to directly regulating apolipoprotein, lipid metabolism and lipoprotein lipase. Therefore, regular practice of Tai Ji Chuan has a good health care effect on preventing various cardiovascular and cerebrovascular diseases and arteriosclerosis.
Second, practice Tai Ji Chuan's health care effect on the nervous system.
Modern physiologists realize that the central nervous system plays an important role in the human body, and it is the hub for regulating and dominating all nerves and organs. Humans rely on the activities of the nervous system to adapt to and transform the external environment. The human body relies on the activities of the nervous system to unify the functional activities of various systems and organs in the body as needed. Therefore, practicing Tai Ji Chuan can enhance the function of the central nervous system to a great extent, which is of great health care significance to the whole body. This is the advantage of Tai Ji Chuan. Tai Ji Chuan requires "peace of mind", concentration and attention to "intention", all of which have a good training effect on brain activities.
In addition, the same is true in action. When practicing Tai Ji Chuan, the movements need to be "integrated" from the eyes to the upper limbs, trunk and lower limbs, and the up and down care is inseparable, such as flowing and continuous. At the same time, due to the complexity of some movements, it is necessary to have good dominance and balance. Therefore, the brain needs to be completed under intense activity, which indirectly plays the role of training the central nervous system, thereby improving the tension of the central nervous system, activating the functional activities of other systems and their organs, and strengthening the regulatory role of the brain.
Third, practice Tai Ji Chuan's health care function on bone, muscle and joint activities.
Tai Ji Chuan exercise has a significant impact on bones, muscles and joints. First of all, taking the spine as an example, when practicing boxing, it is required to hold out the chest, pull out the back, loosen the waist and abdomen. "The first master of lumbar spine"; By analogy, that is to say, practicing Tai Ji Chuan has a good effect on the shape and organizational structure of the spine. Secondly, practicing Tai Ji Chuan can promote the anabolism and reconstruction of bone and muscle, promote bone mineralization and bone formation, enhance bone strength and muscle strength, and thus reduce bone loss. In addition, practicing Tai Ji Chuan can promote the secretion of sex hormones, regulate the metabolic state of the whole body, significantly improve muscle and nerve functions, and achieve the purpose of preventing and treating osteoporosis.
Therefore, long-term practice of Tai Ji Chuan is helpful to improve the compliance, ductility and flexibility of tendons and ligaments, and provide balance and sensitivity. Modern medical research shows that the decrease of physical activity and insufficient skeletal muscle load will reduce bone mass, while the mechanical load caused by Tai Ji Chuan training will increase bone mass, which can prevent or reverse the phenotypic changes of aging skeletal muscle. When practicing Tai Ji Chuan, the blood in the body will be redistributed, increasing the blood flow of bones and muscles. The increase of bone blood flow is also one of the mechanisms that cause the increase of bone formation. Because exercise increases the blood volume of bone cortex, it keeps the blood in bone neutral and prevents osteolysis; At the same time, the increase of bone blood volume makes more nutrients transported to bone cells, increases the activity of bone cells and promotes bone formation. Studies have shown that the increase of bone blood volume can also produce rhythmic compression on articular cartilage, promote the nutrition of articular cartilage and delay the degeneration of articular cartilage. Therefore, practicing Tai Ji Chuan can improve the nutritional metabolism of bones and joints, and promote the reconstruction and repair of bones.
Fourth, practice Tai Ji Chuan's health care function on the digestive system.
Tai Ji Chuan exercise can enhance the tension of muscles in the inner wall of gastrointestinal tract, activate the secretion of digestive glands, accelerate gastrointestinal peristalsis, reduce the residence time of intestinal contents in the intestine, make stool soften quickly and eliminate various digestive tract symptoms. For example, human digestive system, sympathetic nerve and parasympathetic nerve are in balance. If the balance is disordered, gastrointestinal peristalsis will be abnormal, and symptoms such as abdominal discomfort, indigestion, abdominal pain, diarrhea or bloating, loss of appetite and poor defecation will appear. Modern medical research shows that regular practice of Tai Ji Chuan can increase visceral movements, guide visceral activities, directly massage the digestive tract, and make it have a massage effect, which is transmitted to the autonomic nerve center through human sensory organs, thus adjusting the autonomic nerve, restoring balance and restoring its normal function. Through nerve reflex, the gastrointestinal function is improved and the digestive system function is restored to normal.
How can practicing Tai Ji Chuan effectively prevent injuries?
Tai Ji Chuan is different from other kinds of boxing or some sports, and is widely loved by people, not only because of its philosophical, humanistic and technical characteristics, but also because it has special effects in strengthening the body, eliminating diseases and prolonging life. So why do some people question it, and there are also facts-some people practice Tai Ji Chuan without achieving the ideal fitness effect, but there are some side effects? For example, the most common knee pain, poor complexion, even more than the average person before old age showed stumbling and other decline. In addition to personal physique and genetic factors, according to the practice of practicing Tai Ji Chuan, the author thinks there are four reasons.
I. Failure to exert force correctly
The so-called incorrect force is injury; Refers to the injury or disease caused by excessive, excessive or unbalanced exercise. As a rule, you must warm up before practicing boxing, do some necessary simple exercises or exercises, and move your limbs and bones to avoid muscle and bone strain or contusion caused by changes in high and low movements during boxing practice. In addition, the amount and intensity of exercise should be done according to one's ability, and can't be forced. For example, when you are young, you can exercise more (get off the shelf), including middle shelf (middle flat shelf) and small shelf (elevated shelf); In middle age, the amount of exercise is small, mainly in the middle frame and moderate in the low frame; When you get older, the amount of exercise will decrease, mainly in small racks, keeping the middle rack, and practicing less or not in low racks.
The length of low or fast stroke practice should be less than six minutes, and should be practiced after a short rest; A trip to the middle frame takes more than 20 minutes, and it should be done two or three times in a row; It is advisable to erect the small shelf for 30 minutes at least once or twice. Treat according to age or professional and amateur. In short, the amount of exercise depends on age and physical condition. When you are young and healthy, it is mainly based on long-term understanding; When you get older, the amount of exercise is appropriately reduced, and your mentality is the main one. In fact, this is also the development process of Tai Ji Chuan's cultivation from primary to advanced, and we can't do the opposite.
Second, the gas is not used correctly.
The so-called inability to use gas correctly is harmful to gas. Chinese medicine believes that "Qi" is not only the basic substance that constitutes the human body, but also the basic substance that maintains human life activities. "Zhuangzi Know the North Tour": "People are born together; "Gathering leads to life, dispersing leads to death" and "Three-inch Qi is used in thousands of ways, once impermanent, everything will rest" all emphasize the important role of Qi in human life activities. The generation of "Qi" is complicated, with different sources and various classifications. It has five functions of pushing, warming, fixing, preventing and gasifying. The diseases of "qi" include qi deficiency, qi stagnation, qi stagnation and qi resistance. Common phenomena are heart-qi deficiency, lung-qi deficiency, liver depression and lung-qi obstruction. The symptoms of qi deficiency are described in Lingshu Kouwen: "Insufficient upper qi leads to dissatisfaction in the brain, bitter ringing in the ears, bitter tilting in the head and dazzling in the eyes; If the middle qi is insufficient, the phlegm will change and the intestine will sing; If you are short of breath, you will be embarrassed. "
There are two main types of gas injury: one is restless, too much exercise, too intense, too anxious, panting after practice, and poor color; Second, too much intention, too much attention to breathing, style should be coordinated with breathing, and even use "qi" to "urge" the action, resulting in poor breathing, qi stagnation, chest tightness, dizziness and other phenomena. These are all misunderstandings in the process of practicing boxing, which are easy to cause injuries. In the theory of boxing, he said, "Breathe the air with your heart and be calm. With gas, things can go smoothly. " Tai Ji Chuan's practice requires complete relaxation of nature, and the speed also moves with the breath of strength. His kung fu is also based on flexible and accumulated slow kung fu, not driven out; Breathing is more natural, leading the trend with intention, guiding the gas with trend, taking advantage of the trend and bringing out the best in each other. The use of qi exists in pine, and pine only exists in tendons, which seems to be implicated by a line, and this line is qi. Only by changing the meaning of qi to how to relax and understand it from the perspective of how to relax muscles and collaterals can we achieve the goal of getting rid of diseases and strengthening the body.
Third, the posture is incorrect, and the careless action causes bone injury.
Bone injury is an injury caused by incorrect posture or careless action. The prominent phenomenon is leg injury, especially knee joint. On the one hand, leg strength and motor function are the parts of the human body that degenerate earlier; On the other hand, the artistic effect of "winning by surprise" can be achieved by combining the long-term semi-squatting exercise load or excessively pursuing the difficulty and intensity of posture change, such as Tai Ji Chuan's landing on one leg after turning, which will bring great damage to the leg of the practitioner and easily lead to premature degradation of leg function, bone injury or sequela diseases. If you don't master Tai Ji Chuan's essentials correctly, it is likely to form obvious or chronic bone injuries, such as crossing your knees and toes, pushing your knees hard when turning your feet left and right, stepping forward and backward, and your legs and knees are too low. We should pay enough attention to all these, think deeply and study the essence and connotation of Tai Ji Chuan Movement, and return Tai Ji Chuan to its true colors, so that it can inherit, innovate and develop on a healthy road.
Fourth, there is a lack of understanding of the nature of the Tai Ji Chuan movement.
The secret of people's health and longevity is to live and work according to the natural seasons; Emotions, sorrows and worldly desires should be in line with the birth and calm of human nature and ethics, which is neither indulgence nor repression. Its physical exercise should also adapt to the law of human growth. Overload exercise, go against the trend and seek miraculous effects. Although it can temporarily gain the shining point of the physical limit, it will also bring heavy losses and injuries to the body. We must constantly improve our personal mentality, don't slack off because of success, don't be arrogant because of fame, and keep the routine of life exercise, so as to stay away from illness and delay aging. Tai Ji Chuan's exercise mechanism follows the natural laws of man, earth, heaven and heaven, and integrates the vitality of Tai Chi, Yin and Yang, thus becoming an exercise mode combining internal and external training, health preservation and martial arts.
In the process of practicing Tai Ji Chuan, as long as we really understand and practice according to Tai Ji Chuan's movement rules, master Tai Ji Chuan's basic essentials, master the correct training methods, practice regularly, step by step, and persevere, we can get out of the misunderstanding and avoid injuries caused by improper practice. Only in this way can we achieve the original intention of exercise-the ultimate goal of attack, practice, health preservation, health and longevity.
What fitness functions does Tai Ji Chuan have? Calligraphy Taiji Biography was born in the historical mission of the perfect combination of China calligraphy art and Taiji Biography health culture in the past five thousand years. It can not only preserve one's health and cultivate one's sentiment, but also experience the artistic charm of China's calligraphy strokes and deepen one's understanding of Tai Ji Chuan's Eight Methods. Taiji Kung Fu has a tendency of "painting the sky with words, flying dragons and flying horses". The function of calligraphy Tai Ji Chuan and its health preservation value mainly include the following three points:
First, broaden the understanding of the meaning of Chinese strokes.
Chinese characters have been a tool for cultural inheritance and communication in China for thousands of years. Practicing calligraphy is mainly a combination of writing with a pen and thinking. However, due to the writer's neglect of the correct and relaxed posture, there are not a few people who break down from constant overwork. For example, many people suffer from wrist arthritis, myopia, hunchback, probe and other diseases because of improper writing posture. From the perspective of health care, it is very important to establish a posture frame that conforms to the physiological laws of the body and promotes the natural circulation of qi and blood. The core of sports health care is to correct posture first. When practicing calligraphy and Tai Ji Chuan, copying one stroke at a time can effectively repair the bad consequences left after writing. Secondly, when keeping fit, you need to meditate and nourish your qi. When practicing calligraphy and Tai Ji Chuan, you can experience the wonderful feeling of energy, such as spinning silk (especially calligraphy), which is undoubtedly a good promotion to the blood circulation of the body. With the correct posture and good blood circulation, you will naturally be healthy, especially creating a very good prerequisite for your brain to be clear and clear.
For foreigners who love Chinese, you can kill two birds with one stone by using Tai Chi strokes and then writing them on paper, which can help them learn faster and keep healthy.
For students, when they are nervous at school, they can practice calligraphy and Tai Ji Chuan during recess, which can not only adjust nervous nerves, but also develop their intelligence and keep healthy. More importantly, it can cultivate their interest in calligraphy art, promote the further inheritance of traditional Chinese character culture in China, and understand the offensive and defensive meaning of China Wushu and the philosophy of dialectical thinking of Yin and Yang.
For another example, people's dependence on computers reduces the ability of handwriting and increases the harm of electromagnetic radiation to the body. If you stand up and practice calligraphy and Tai Ji Chuan at regular intervals while working in front of the computer, it will help to strengthen the memory of strokes and copying of Chinese characters, reduce the harm of electromagnetic radiation to your body, effectively improve your immunity, and bid farewell to sub-health.
Without ink, water, paper and pen, I try my best to draw the sky so that I can practice Chinese characters and exercise. Why are you unhappy? Of course, ghostwriting is not desirable, it can only be a special auxiliary means to learn calligraphy, and it is also a method to cultivate healthy habits of sports.
Second, increase energy for the quality of life.
In China, everyone likes the zodiac, which is also a symbol of his annual rings. The Book of Changes, which has a history of 5,000 years, holds that "the zodiac is the numerology arrangement of human life and bears the fate of human life."
The year of human birth and the time axis of the earth have innate special energy (called dark matter in modern science), which is a kind of basic energy that remains unchanged. From another point of view, changing your destiny requires your unremitting efforts and gratitude in the future, and constantly increase your energy for your destiny.
The study found that the most direct and effective way to increase energy is to keep exercising yourself through Tai Chi exercise (not only calligraphy and Tai Ji Chuan, but also any reasonable exercise related to Tai Chi), so as to tell yourself: "I care about my zodiac! I am using actions to increase energy, and I want to be healthier! Tai Chi is the two extremes of Yin and Yang, and Tai Ji Chuan takes the golden mean of Yin and Yang, combining rigidity with softness, with infinite strength and sharp edges, so it is very smooth, like a ball full of gas, which is both elastic and can bear loads ... For example, people who belong to rats will naturally increase the positive energy in dark matter when practicing Tai Chi Zishu Boxing.
Third, it can achieve the effects of rehabilitation, health care and health preservation.
Calligraphy Tai Ji Chuan combines rigidity with softness, with softness on the outside and rigidity on the inside. Every complete action is made up of many small details. The smaller and slower the movement, the easier it is to get the air sense (field) effect.
Whether qi moves in the body or surges on the body surface into Wei qi is directly related to people's health. Therefore, it is very important to practice Tai Ji Chuan to achieve the effect of promoting qi circulation. In practice, the worse the health condition, the more sensitive it is, and the easier it is to get gas effect. The greater the sense of qi, the greater the factors of meridian obstruction. However, it is often difficult for healthy people to get a clear sense of qi. However, once they practice the sense of qi, they will show a healthy aura.
Traditional Chinese medicine believes that most diseases of human body are caused by the failure between qi and meridians. Up and down five thousand years of health culture, has always paid attention to the healing power of nature. Taoism and Buddhism actively adopt the method of practicing qi to protect health, while Chinese medicine uses the energy of herbs to dredge meridians and activate collaterals. These methods lasted until 2 1 century, and they were the earliest traditional green health-preserving therapies against pollution.
In Tai Ji Chuan, first of all, we should establish a sports frame that conforms to the physical and physiological laws, which is called standardized boxing frame. Boxing frame is very important, which is related to: first, whether it can establish a smooth channel for its own blood circulation; Second, can you provide a comfortable rest place for your internal organs? Third, whether a person's daily energy intake is directly proportional to the amount of exercise used; Fourth, the negative impact of one's bad posture and movements on the body during exercise.
"Calligraphy Taiji Chuan is very suitable for hypertension, hypotension, hyperlipidemia, arteriosclerosis, anemia, pseudomyopia, conjunctivitis, tears in the wind, gastric cancer, intestinal cancer, liver tumor, developmental retardation and poor physical coordination. Although it is not omnipotent, it must be feasible. Of course, some diseases need medical treatment, but drugs have advantages and disadvantages. Some diseases should not refuse drugs, nor should they rely too much on drugs. Even if you rely on drugs, you should take the initiative to participate in reasonable exercise. In this way, not only can we degrade the harmful components polluted by chemical drugs and infiltrated into body tissues and cells, but also we can expel some harmful components from the body through the opening of sweat gland acupoints, so as to achieve the special effects of dredging meridians and improving immunity.
In recent years, health care is in the ascendant, and health care is deeply rooted in people's hearts. How to better combine culture with health preservation, so that people can unconsciously achieve the effects of self-cultivation, physical fitness and longevity while enjoying cultural entertainment, is the unshirkable glorious mission of calligraphy Tai Ji Chuan.