The traditional physical exercise method is adopted to exercise, so as to achieve the purposes of activating bones and muscles, regulating breath, calming nerves, dredging meridians, dredging qi and blood, abstractly conditioning viscera, strengthening body and prolonging life. This method of keeping in good health is called exercise keeping in good health, also known as traditional fitness. "Indefinite exercise" is the traditional concept of health and fitness of our Chinese nation. As early as thousands of years ago, sports have been regarded as fitness. As one of the important means to prevent diseases, it is widely used. This paper mainly discusses the mechanism, characteristics, principles, forms and schools of sports health care, as well as specific traditional sports such as Qigong health care, Wuqinxi, Tai Ji Chuan and Baduanjin. This paper expounds the mechanism of sports health care in traditional health care in China. Key words: sports health care, Chinese medicine health care, Qigong health care, Wuqinxi, Tai Ji Chuan Baduan Jin Yijin Jing, let's talk about the first part of sports health care. Let's talk about the mechanism of exercise health care. Traditional Chinese medicine calls essence, qi and spirit "three treasures", which are closely related to human life. Sports health care firmly grasps these three links and adjusts the mentality; Breathe air by heart, adjust breathing and practice qi, promote qi and blood circulation, and circulate all over the body; By guiding the form of qi, through the movement of the body and bones and joints, the meridians of the whole body are dredged and the whole body is nourished. If so, the body has both form and spirit, the pulse is unobstructed, the inside and outside are in harmony, and the viscera are harmonious, thus improving the health and maintaining vigorous vitality. Modern scientific research has proved that regular and moderate physical exercise has the following benefits to the body: 65438+ improves the nutritional status of the brain, promotes the metabolism of brain cells, and gives full play to various functions of the brain, which is conducive to the health of the nervous system and helps to maintain strong emotional strength and stable emotions. 2. Develop the myocardium, contract strongly, promote blood circulation, enhance the vitality of the heart and the respiratory function of the lungs, and improve the peripheral circulation. 3. Increase the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and prevent food from staying in the digestive tract. Conducive to digestion and absorption. 4. It can promote and improve the blood circulation of internal organs, which is beneficial to the physiological function of internal organs. 5. It can improve the immune function and endocrine function of the body, thus making the vitality of the human body more vigorous. 6. It can enhance the vitality of muscle joints, make people move flexibly and lightly, and react quickly. To this end, we should exercise regularly and exercise regularly. It has become an important measure for the broad masses of people to keep fit and prevent diseases. Let's analyze the characteristics of exercise and fitness. Let's analyze the characteristics of traditional exercise and fitness. To sum up, there are three main points: (1) Guided by the theory of traditional Chinese medicine, any traditional body posture is based on the theory of Yin and Yang, viscera, qi and blood, meridians and other aspects of traditional Chinese medicine, with nourishing essence, practicing qi and regulating mind as the basic points of exercise and dynamic forms as the basis. Use the opening and closing lifting to guide the flexion, extension and pitching of the action; Explain the harmony and unity of form, spirit, qi, blood, exterior and interior in exercise and fitness with the overall concept. Therefore, every move of fitness is closely related to the theory of traditional Chinese medicine. (2) Pay attention to the harmony and unity of mind, pranayama and verb-form, and emphasize the coordination of mind, breath and body movements, that is, the so-called unity of mind, pranayama and verb-form. Pranayama refers to respiratory regulation; Dynamic shape refers to the movement of the body, and unity refers to the harmonious cooperation of the three. It is necessary to achieve the unity of form and spirit, harmony of spirit and feeling of form and qi, so as to make the body harmonious, dynamic and static inside and outside, thus playing a role in health care and fitness. (3) The traditional exercise health care method, which integrates guidance, qigong, martial arts and medicine, is the crystallization of the wisdom of working people in China. For thousands of years, physical fitness has been enriched and developed, forming a fitness method with China characteristics, which integrates guidance, qigong, martial arts and medicine. Tai Ji Chuan, Taijijian and other martial arts techniques. However, no matter which method is applied to health preservation, it emphasizes pranayama, intentional prevention and dynamic shape, with the aim of dredging qi and blood meridians, activating bones and muscles and regulating viscera. Integrating the strengths of each family is a major feature of sports health care. Let's discuss the principle of exercise health care. Let's discuss the principle of exercise health care. Because it has a set of systematic theories, principles and methods, it attaches importance to and emphasizes the harmony and moderation inside and outside the body. From its sports point of view, there are three main principles to sum up: (1) mastering the essentials of sports health; The essence of traditional health-keeping exercise is the unity of intention, pranayama and activity. Among these three aspects, the most crucial one is the intention. Only by concentrating can we calm our mind, breathe evenly and guide the circulation of qi and blood. The relationship between them is: drawing air with intention and practicing with air shape. In this way, in the process of exercise, essence, viscera and qi and blood are refined internally; Exercising the meridians, bones and limbs can make the inside and outside harmonious and the whole body get comprehensive exercise. Health preservation is to achieve the purpose of fitness through exercise, so pay attention to the amount of exercise. The amount of exercise is too small to achieve the purpose of exercise and the role of fitness. If it is too big, it will exceed the endurance of the body, but it will damage the body because of overwork. Sun Simiao pointed out in "A Thousand Daughters Should Be Prescribed": "The way to cultivate one's morality and cultivate one's nature is to work hard, and if you are strong, you will be tired. "An insurance company in the West investigated the health status of 5,000 deceased athletes before their death and found that some of them suffered from heart disease at the age of 40-50. Many people actually live shorter lives than ordinary people. This is because strenuous exercise destroys the balance of internal and external movements of the human body, accelerates the wear of some organs and the imbalance of physiological functions, thus shortening the life process and leading to premature aging and early death. Therefore, exercise and fitness emphasize moderate exercise, step by step, and can't rush for success. Make haste slowly. Exercise is not achieved overnight, it needs to be continuous and uninterrupted. On the one hand, this sentence explains the truth that "sports will not last", on the other hand, it also emphasizes the importance of continuity. Only when water keeps flowing can it not rot, and the fulcrum can not be bitten by insects. Only by perseverance and perseverance can we get the effect of fitness. It is also an exercise of will and perseverance. Let's discuss the forms and schools of sports health. Fourthly, let's discuss the forms and schools of exercise. Traditional sports health care methods have the same form and various types, including one-stroke-one-style exercise method and competitive exercise method. There are fitness methods to form folk customs; There are also self-contained fitness methods. No matter which form of exercise, it has the function of strengthening the body. Because it is loved by people, it can be passed down to this day and will last forever. To sum up, there are two forms of exercise: first, various forms of folk fitness are mostly scattered among the people, with simple methods, simple equipment and very interesting activities. For example, little exercise, easy walking, outing and swinging. Skipping rope, mountain climbing, horse racing, archery, lifting stone locks, etc. The amount of exercise is moderate. These methods are more than entertainment, but they have the content of exercise and health preservation, and do not need more guidance and training. They are simple and diverse, and they are popular folk fitness measures. China is a multi-ethnic country, and each ethnic group has its own customs and traditions. Among them, mass activities aimed at sports and fitness are fitness methods with national characteristics, such as tug-of-war. Wrestling, horse racing, seesaw, stilt walking, dragon lantern dancing, roller boating and various dances all belong to this category. This sport is characterized by a large number of people and strong competition. Due to the different customs and habits of all ethnic groups, each ethnic group has its own specific season and time to carry out this mass and mass activities. Second, the self-contained systematic fitness method is often based on the folk fitness method. There are specific requirements that need to be studied and trained to master. Because it has a series of continuous movements, it can make all parts of the human body get comprehensive and systematic exercise, and it is a higher-level fitness exercise in traditional sports. The genre of sports health preservation mainly refers to self-contained fitness health preservation. Most of these fitness exercises originated from Taoism and Buddhism, and after generations of enrichment and development, they formed various schools. Taoist body-building theory originated from Laozi and Zhuangzi, which advocates nourishing qi to improve living ability, puts forward "guidance" and "shape", and emphasizes the idea of practicing qi for health preservation. Representative Taoist body-building techniques, such as Hua Tuo's "Wu Qin Xi", Ma Wangdui's "Guide Map", fetal breathing sutra, Ba Duan Jin, Taiji Zhuan, etc. all belong to this category. Buddhists' fitness exercise originated from meditation. In order to ensure the smooth progress of "meditation", we need to take some measures to exercise bones and muscles and dredge blood vessels. As a result, gradually formed a Buddhist fitness movement represented by the Buddhist Yijinjing, Tianzhu Tuina, Mind Boxing, Luohan Eighteen Hands, Shaolin Boxing, Zen Secret Skills and so on. China Wushu has two main cradles, one of which is Song Zhongyue. One is Wudang Mountain in Hubei, which is the birthplace of Taoism and Wutangmen martial arts. So in religion, Taoism and Buddhism are different, and in martial arts, Shaolin and Wudang are different. Although Wushu is a technique of fighting and self-defense, its excellent achievement is aimed at fitness. The first thing to learn martial arts is to keep fit, so no matter what kind of achievement method or genre, it focuses on fitness, especially the development of contemporary martial arts. Feet, swords, sticks, knives, guns, whips, hooks, etc. , each with its own characteristics and specialties. The different schools of sports health care show that the traditional fitness techniques in China are rich and colorful, but they penetrate each other and learn from each other. Therefore, various kinds of sports are constantly enriched and developed, and become one of the important components of traditional health preservation methods. Learning, inheriting and exploring these fitness methods is of great significance to protect people's health. We will analyze their health-keeping mechanism and Yijinjing from five aspects: Qigong Health Care, Wuqinxi, Tai Ji Chuan, Baduanjin and Yijinjing. We will analyze their health-keeping mechanism from the aspects of Qigong health care, Wuqinxi, Tai Ji Chuan, Baduanjin and Yijinjing. First of all, let's talk about qigong health care. We will use the traditional qigong method to exercise our own qi, so as to enhance our physique. First of all, talk about qigong health care, which is the so-called qigong health care. Qigong health care refers to the integration of body and mind by adjusting the heart (controlling consciousness, relaxing body and mind), adjusting breath (even and gentle, breathing deeply and long) and adjusting body (adjusting body posture, exercising limbs easily and naturally), so as to make qi and blood flow smoothly throughout the body, pulse smooth and viscera recuperate, thus achieving the purpose of strengthening the body. Qigong is a kind of fitness technology with essence, qi and spirit as its core. It regulates the harmony and unity of spirit and spirit by adjusting body, breath and heart. Breathe evenly and gently, and the airway is smooth and gentle to nourish qi; By regulating the body, the meridians, qi and blood flow around, and the viscera are harmonious, so as to achieve "refining qi", "invigorating qi" and "tonifying deficiency" Through systematic exercise, essence, qi and spirit are integrated, thus enhancing the vitality of metabolism, filling essence, qi and spirit, making the body strong, naturally prolonging life and delaying aging. It helps to reduce the tension of the central nervous system, especially the sympathetic nervous system, so it can induce mood improvement. Pranayama can massage internal organs, promote blood circulation and improve organ function by adjusting breathing. At the same time, it can excite the respiratory center and further influence and regulate the autonomic nervous system. However, adjusting the mind and nourishing the spirit can make it adjust the cerebral cortex when it is quiet, which can make the cerebral cortex cells get a full rest. It can also prevent harmful external stimuli. Therefore, respiratory inhibition, sympathetic nerve inhibition and skeletal muscle relaxation during exercise are physiological "internal stability", which is the most normal moment of internal operation of the human body, which can make the activities of the brain orderly, thus greatly improving the activity efficiency of brain cells, giving full play to the potential of the brain and better developing people's wisdom. Therefore, Qigong can enhance physical fitness, prevent diseases and treat diseases. Long life. Second, the five animals play. Birds, in ancient times, generally refer to animals such as beasts and five birds, and refer to five kinds of animals such as tigers, deer, bears, apes and birds. Play means swimming second, and it is about the five animals play, which is to imitate the movements of five animals: tiger, deer, bear, ape and bird. It was first seen in the Warring States Period. Zhuangzi deliberately recorded that "the bear stretches the bird, only to live a long life", but in Huainanzi Spirituality in the early Han Dynasty, he said that "the bear stretches the bird, takes a bath, swallows * *, looks at the tiger and cares about the tiger", while the wuqinxi. With the passage of time, it was taught and gradually developed, forming various schools of Wuqinxi, which have been passed down to this day. Wuqinxi is one of the ancient leading techniques, which needs the cooperation of intentional defense, pranayama and dynamic form. Intentional defense can make the mind calm, and peace of mind can cultivate the true qi. Regulating breath can promote qi and regulate meridians; Dynamic forms can strengthen bones and muscles and promote joints. Because they imitate the movements of five animals, they have different parts to guard, different movements and different roles to play. Tiger play is to imitate the image of the tiger, take its pride, make good use of its claws, shake its head and wag its tail, and summon up its whole body movements. It is required to keep the Ming gate, which is the home of Yuanyang, the sea of Xue Jing, the root of Yuan Qi and the house of fire and water. Deer play is to imitate the image of deer, take advantage of its longevity, and make good use of its tail, which is the intersection of Ren Du and Ren Du. Deer play is intended to guard the tail, which can draw air into the whole body, dredge meridians, promote blood circulation and relax tendons. Bears haunt and imitate the image of bears. Bears are all thumbs, quiet outside and moving inside. It is required to observe the middle uterus (in the navel) to harmonize qi and blood. When practicing bear infestation, it is important to move inside and be quiet outside. This can calm the mind, calm the mind, breathe freely, and have the effect of strengthening the spleen and benefiting the stomach. Ape play is to imitate the image of an ape, which is alert, flexible and active. Practicing this style of play is to practice the flexibility of limbs outside and restrain ideological activities inside, so as to achieve the purpose of being calm, light and healthy. Ask to stay in the navel, so as to be physically active and calm. Bird play, also known as crane play, imitates the image of crane and moves lightly and smoothly. To practice this play, we should focus on the sea of qi, which is the key to any pulse and also the sea of qi. Crane opera can regulate qi and blood, dredge meridians and activate joints. The five techniques of Wuqinxi have their own emphases, but they are a whole and a set of systematic techniques. If you practice regularly, it has the functions of nourishing spirit, regulating qi and blood, benefiting viscera, dredging meridians, activating bones and muscles and benefiting joints. The origin and founder of Tai Ji Chuan, who has three elements (essence): calmness of mind, exuberance of qi producing essence, and exuberance of qi transforming into aerodynamic shape, have yet to be verified. As far as literature and legend are concerned, there are different opinions. Third, talk about Tai Ji Chuan's health preserving mechanism. When there were clouds in the Southern and Northern Dynasties, there was Tai Chi Chuan. The founders of Yun were Xu Xuanping in Tang Dynasty, Zhang Sanfeng in Song Dynasty, Zhang Sanfeng in Ming Dynasty, Chen and Wang Zongyue in Qing Dynasty. However, it is still uncertain how they can clearly talk about the background of learning from teachers and branch schools. Since then, Chen Taiji's theory has appeared, which was later adapted by Chen Changxing's disciple Yang Luchan, forming the Biography of Yang Tai. Later, from Yang Taiji, Wu (Wu Yuxiang) Taiji Biography and Sun Shi (Sun Lutang) Taiji Biography. At present, Tai Ji Chuan promoted by the State Sports Commission is adapted from Yang Zhen and Tai Ji Chuan. Tai Ji Chuan is a kind of exercise that closely combines consciousness, breathing and movement. "Guiding the body with the mind", directing the body's activities with the mind, coordinating the movements with the breath, and guiding the integration of martial arts and Qigong, is a kind of "internal and external integration" internal boxing. The spirit is quiet and optimistic, the pulse is smooth, and the body is naturally healthy. As the saying goes, "nothing is indifferent, and the true qi will follow." The spirit will be locked in and the disease will never be safe. " Regulating qi and consolidating the foundation. Tai Ji Chuan cooperates with breathing movements, and the qi sinks in the abdomen, which stimulates the internal qi to move in the body. The lungs control the breathing of qi; Kidney governs qi, and qi is the root of vitality. Zhang Jingyue said: "The upper qi sea is in the body, the lower qi sea is in the abdomen, and the lungs and kidneys are the roots of yin and yang." (See "Three Focuses of Class Management". Lung and kidney cooperate, and breathing is good, even, long and slow. This kind of abdominal breathing can not only enhance and improve the ventilation function of the lungs, but also benefit the kidneys. In order to promote the movement of qi and blood, Taiji Chuan draws air with intention, transports the body with qi, and the internal qi originates in Dantian, and drives the whole body by rotating the waist and spine, which is called "waist as the axis" and "motionless". The air flows through the meridians of human, governor and belt, rushing to shoulders, arms, elbows and wrists, descending to hips, knees and ankles, and even reaching the four ends of hands and feet. The effects of dredging meridians, activating qi and promoting blood circulation. Because Tai Ji Chuan integrated heart, qi and form into a whole, the spirit, qi, blood, viscera and bones of human body were nourished and exercised, and the balance of "Yin, Ping, Yang and Secret" was achieved, so it can play a role in treating diseases and strengthening the body, and ensure the health and longevity of human body. As "On Ancient Innocence" said: "Lifting * *" Baduanjin is a fitness technique consisting of eight different movements, hence the name "Baduanjin". Because it is the fourth fitness skill, Baduanjin's health-keeping mechanism can strengthen the body, prolong life and get rid of diseases, and the effect is very good, just like showing people a colorful brocade, so it is called "brocade". Baduanjin is a widely circulated fitness technique in China, which has a history of more than 800 years according to relevant documents. As early as the Southern Song Dynasty, that is to say, there was a monograph on Baduanjin. There are many records in health books after the Ming Dynasty, such as Ling Xiu Yao by Leng Qian and Ba Gua Tu by Gao Lian, all of which contain Ba Duan Jin. Pan Xia in Qing Dynasty adapted Ba Duan Brocade into "Twelve Duan Brocade" in his hygiene requirements. In addition, some people have compiled it into a song formula. Because Baduanjin is not limited by environment and venue, it can be made anytime and anywhere. This technology is simple and easy to remember and learn. Moderate exercise, suitable for all ages, has a significant effect on strengthening the body and prolonging life. So it is still a popular fitness method. Baduanjin is an ancient guiding method and a fitness method combining physical activity with breathing exercise. Moving limbs can stretch bones and muscles and dredge meridians; When it is combined with breathing, it is feasible, which can replenish qi and promote blood circulation, protect health and mediate qi movement. Regular practice of Baduanjin can play a role in health care, disease prevention and treatment. As the old saying goes: "Although there are many guiding methods, such as Ba Duan Jin, it is beneficial to promote qi and blood circulation, relax muscles and activate collaterals." The health care and rehabilitation function of Baduanjin on human body can be seen from its melody. It is beneficial to adjust the triple focus function. Holding the sky with both hands, stretching the whole body, and taking a deep breath, on the one hand, contribute to the transport and transformation of triple energizer, on the other hand, have massage and regulation effects on viscera, and have the effects of dredging meridians, regulating qi and blood, and nourishing viscera. It also has a good effect on the back and bones. Others, such as "regulating the spleen and stomach, lifting a finger" and "shaking your head and wagging your tail to get rid of heart fire", are all promoting blood circulation by activating qi. The purpose of life. Each section of Baduanjin has the key points of exercise. When combined, it exercises the five senses, head and neck, trunk, limbs, waist and abdomen of the whole body, and plays a role in health care and conditioning the corresponding internal organs, qi and blood, and meridians. It is a comprehensive fitness exercise method. Let's analyze the health-keeping mechanism of Yijinjing; The health-keeping mechanism of Yijinjing "Yi" refers to exercise and activity; "Tendons" refer to muscles and bones; "Fine" refers to a regular way. Fifth, let's analyze the health-keeping mechanism of Yijinjing. Normative. As the name implies, Yijinjing is a traditional fitness method, which can improve health, eliminate diseases and prolong life by activating muscles and bones to make the whole body's meridians and blood unblocked. According to legend, Yijinjing was taught by Dharma, the founder of Zen Buddhism in China, and Xiao Yanshi in Liang Wudi (5th century A.D.). Dharma went north to Shaolin Temple in Songshan, Henan Province to teach Yijinjing to his disciples. At that time, it was just to ease the practice of meditation. Therefore, most of the movements are mainly stretching, kicking and other actions to dredge blood vessels and benefit bones and muscles, and their movements are mainly to imitate various labor postures in ancient times. Later, it gradually spread, and since the Tang Dynasty, it has been recorded in health books of all previous dynasties, and it has become one of the popular fitness exercises among the people. After the founding of New China, Yijinjing came out, which showed that it was an effective method and was welcomed by the people. The whole set of movements evolved from imitating various labor postures in ancient times. For example, actions such as spring grain, handling, warehousing, hoarding and cherishing grain are all based on various labor movements. Activities are characterized by body flexion and extension, pitching and twisting, so as to achieve the exercise effect of "stretching muscles and pulling bones". So for teenagers, this method can correct the bad posture of the body and promote muscle and body. For the elderly and infirm, regular practice of this technique can prevent muscle atrophy in the elderly, promote blood circulation, adjust and strengthen the nutrition and absorption of the whole body, which is very beneficial to the recovery of chronic diseases and delay aging. Yijinjing is also a kind of achievement method that closely combines ideas, breathing and movements, especially paying attention to the exercise of ideas. In the activity, it is required to eliminate distractions. Through the concentration of consciousness, it strives to achieve "follow one's inclinations, follow one's will with pneumatics" and adjust the tension of bones and muscles with ideas (that is, the "dark exertion" in which the body is motionless and the muscles are tense). Its unique movement form of "stretching muscles and pulling bones" makes conscious mind stretch, contract and stretch, which will make muscles and ligaments elastic, enhance their contraction and relaxation ability, and thus improve their nutrition. At the same time, it will make the whole body meridians unobstructed, the internal organs harmonious, full of vitality and vitality. Of course, it takes long-term exercise to get them, and the internal organs and flowers are blooming, while the external skin is moist, the face is radiant, and the eyes and ears are smart. Summary: Summary: The formation and development of TCM health care has gone through a long period. Health workers, doctors and working people have continuously enriched and developed the contents of health care through long-term practice of disease prevention and health care, and gradually formed a relatively complete theoretical system and systematic health care methods, which have made outstanding contributions to the prosperity of the Chinese nation. It has had a far-reaching impact all over the world. Traditional Chinese medicine health care focuses on studying and guiding the health care problems of ordinary people. Its basic tasks can be summarized into three aspects: first, comprehensively and systematically explore, sort out, study, summarize and improve traditional health preservation theories and methods with scientific viewpoints and methods; Second, combining modern scientific means to analyze and study the effective methods of traditional Chinese medicine and explore its essence; Third, in view of the new problems people are facing at present, combined with the actual situation, put forward new theories, create new methods, and popularize them in a wider range, making them the guiding principles of individual health care and group health care. Traditional Chinese medicine health care is an ancient and emerging discipline. Due to the limitation of historical conditions, it is not perfect. How to make use of modern scientific and technological achievements to make its content more complete and scientific remains to be discussed. There are still many health care experiences, methods and measures scattered among the people, which need to be further collected, sorted out and improved. Therefore, we should not only inherit the precious heritage of ancient people's health care, but also use modern scientific knowledge and methods in health care practice to further enrich, enrich and develop Chinese medicine health care and raise it to a new level.