When put on the shelf, close the lower abdomen when inhaling, slightly lift the anus, and naturally relax the lower abdomen when exhaling. The principle of coordination between action and breathing is: start inhalation, descend inhalation, combine inhalation, separate inhalation, backward inhalation, enter inhalation, bend inhalation, stretch inhalation, incline inhalation and incline inhalation. Namely: sucking deficiency, withdrawing from the meeting, leaning back into the income, and attracting softness; Call fen, do real hair. Put your hand in, put it down, reach out and hit Yang Gang. After breathing coordination is very natural, you can move on to the next level of achievement.
The second level of achievement method is to abide by the Tian Dan method.
When putting it on the shelf, put your mind under your navel 1a cm's abdomen. Keep breathing against the abdomen. Until the abdomen feels hot. Go to the next level.
The third level of achievement method is to abide by the reconstruction method
The position of intentional defense is below the larynx 1 cm, above the tiantu point. With the shelf, reverse abdominal breathing goes on as usual. Breathe slowly and evenly. Until you can't hear the sound of breathing in and out and then go to the next level.
The fourth level of achievement method is the observation of Mingmen method.
When you put it on the shelf, put your mind behind your navel and point at Mingmen point until the intentional point is hot, and then proceed to the next level.
Fifth-level achievement method Tian Dan internal rotation method
This method is practiced in three steps.
The first step is to continue to use reverse abdominal breathing in the process of practicing boxing. When moving to the left, inhale, and use your mind to guide the internal qi in the abdomen from under the pubic bone, first to the left and then to the navel, and the inhalation is over. At this time, the abdomen retracts, the diaphragm naturally droops, and the anus is miniature, such as feces, and gas accumulates in the upper part of the abdomen. Then exhale slowly through the nose, and use your mind to make the abdomen go left in a semicircle and sink to the pubic bone, then the anus is released and the air sinks below the abdomen. When the action is to the right, the situation is just the opposite. After mastering this step, do the second step.
The second step, regardless of the left and right movements, when inhaling, the mind moves forward from the perineum, then backwards, rises to the middle of the navel and the life gate and stops. When exhaling, move forward in an arc from this position and pass through the abdomen to reach the perineum. When inhaling again, the breath falls to the middle between navel and life gate, and when exhaling, it falls to perineum. Don't go to the third step until you are familiar with it.
The third step, as in the first step, is to make the qi move from the pubic bone to the left and then to the pubic bone with breathing, then to the yin-yang fish to the right regardless of movement, exhale to the pubic bone to the right, and continue to do it left and right until the punch is finished.
Tian Dan Breathing Method, the Sixth Level of Achievement Method
This breathing method is to obey the superior, to move the body with the heart, to control the body with the spirit, and to relax outside. When inhaling, the qi moves away from the three yin of the hand and the three yin of the foot, and then, with the cooperation of internal vision, the three yin of the hand passes through the sky and ren meridian, and the three yin of the foot passes through the perineum and qi sea and condenses in the lower abdomen of the navel. After inhaling, the breath shoots back to the life gate, lifts the anus, and stops breathing. When exhaling, the upper qi reaches the fingertips through the Du Meridian and Dazhui, and the lower qi reaches the fingertips through the loop jump. Enter the seventh floor after proficiency.
Seventh-level achievement method meridian Sunday method
Breathe in reverse abdomen. When inhaling, the gas flows from Yongquan point to perineum through the foot, around Changqiang and Mingmen, along the Du Meridian, up to Baihui, through Tianmu (going to Dantian) and Xuanguan, down to Chonglou and Sudden, and then to Laoguan, through Shaoshang and Sudden. Go down to Dantian, go down to Dantian, go around Qianyin to perineum, jump off Zusanyang from point to ring, go around instep and toe to Yongquan.
Tai Ji Chuan's health-preserving function
First, the function of digestive organs.
Tai Ji Chuan exercise, due to the cooperation of reverse abdominal breathing, increased the breathing depth, made the diaphragm move up and down, promoted the function of digestive organs to be greatly increased, eliminated the accumulated gas in the stomach, kept the Gu Dao unobstructed, adjusted and improved the meridians and digestive system, and provided sufficient intake and supply of ying Wei. At the same time, the secretion function of salivary gland fluid increases, and saliva flows into the stomach with breathing, which not only promotes the digestion ability of the stomach, but also helps the self-treatment function in human body and prevents many diseases from happening easily.
Second, the function of the heart system.
When people are quiet, the opening of hair vessels only accounts for about 2.5% of the total number, and the circulation speed of qi and blood is slow, and the muscles of skeletal muscles are in the limbs, so the required supply of camp and health is reduced, just like a high tap water pipe, which is short of water due to water pressure or water pipe blockage, whether the heartbeat and blood circulation in the blood vessels are smooth or not. When people practice Tai Ji Chuan, their limbs contract and flex at a certain posture and flexion speed, and their internal qi expands, and their movements are gentle and gentle. Because the blood circulation speed is accelerated, the waste in the blood is removed, the capillaries are fully supplied, the physiological function is maintained, and the invasion of germs and other toxic substances is avoided, so it has obvious effects on preventing and treating arteriosclerosis, hypertension, myocardial infarction and coronary heart disease.
Third, the function of the nervous system.
According to the research of sports doctors, Tai Ji Chuan's relaxation, slowness, uniformity, softness, lightness and fluency, coupled with the fluctuation of microwave, can make the cerebral cortex in a state of self-restraint and rest, thus restoring the dysfunction caused by excessive excitement or strenuous exercise. Because when the cerebral cortex is inhibited, the oxygen consumption decreases, the oxygen content in the cerebral blood increases, the frequency of brain electromagnetic waves increases, and the mental activity of the central nervous system responsible for the human body returns to normal, so it has the best therapeutic effect on insomnia, dizziness, neurasthenia and other diseases.
Fourth, the function of respiratory organs.
The main respiratory organ of the human body is the lung, which completes the gas exchange between the body and the outside world. Human respiration is related to gender, sexual age, body posture, altitude, temperature, humidity, air pressure, wind direction and wind speed. Under normal circumstances, men breathe 12 to 18 times per minute, and women breathe 13 to 65433 times per minute. The movement of the diaphragm of zang-fu organs is between one and two centimeters, but when practicing Tai Ji Chuan, the body is guided by qi at will, while the body is guided by the cooperation of limbs, so that the qi is distributed all over the body and the pores of the whole body are wide open. The cosmic qi inhaled from the pores of the whole body meets and merges with the vitality in the body in Dantian. Due to reverse abdominal breathing, not only the diaphragm movement increased by four to five times, but also the upright vital capacity of the body increased. Medical proverbs say that "an inch smaller waist can prolong life for ten years", and the whole body is well developed, so that all organs of the whole body can play their due normal functions, provide nutrients needed by each cell, play a potential self-treatment function, inhibit muscle atrophy, hair loss and skeletal softening, not only slow down aging and degeneration, but also prevent and treat various respiratory diseases.
Five, the regulation of visceral function
The main function of Tai Ji Chuan exercise is to regulate and control the functions of zang-fu organs. According to the conclusion of modern medical research, "because the internal organs of human body are managed by autonomic nervous system, and autonomic nerve is composed of sympathetic nerve and parasympathetic nerve, many diseases in human body are caused by dysfunction of autonomic nerve. For example, if you can always make slow, gentle, smooth and natural movements, your limbs will interact with internal qi, adjust the autonomic nervous system together with the central nervous system, and maintain the functions of internal organs. " Consciously guiding the internal and external combined and interactive Tai Ji Chuan exercise can not only regulate the visceral function, but also nourish the bones and muscles, so that the heart rate is normal, the qi and blood are renewed, the gastrointestinal peristalsis is normal and rapid, the intake of camp guards is good, the mood is stable, the spirit is full and vigorous, and the life can be prolonged and naturally successful.