What are the meanings of Wuqinxi and Baduanjin?

The five animal plays are tiger play, deer play, bear play, ape play and bird play, and each action imitates the corresponding animal action. The traditional Wuqinxi, also known as hua tuo wuqinxi, consists of five plays and 54 movements. The simplified Wuqinxi newly compiled by China Sports Commission is divided into two movements, namely: tiger lift and tiger pounce; The deer came and ran away; Yun Xiong, Xiong Huang; Apes lift, apes pick; Birds stretch and fly. Each movement is completed symmetrically left and right, with respiratory conditioning.

Hua tuo wuqinxi:

Tiger style: naturally stand, bend over, press your hands to the ground, force your body to shrug forward and inhale, and stop after the current shrug; Then, the body shrinks back and exhales; Do this three times. Then, move your hands forward from left to right, and at the same time move your feet back to stretch your waist; Lift your head to the sky, then lower your head and look forward; Finally, climb 7 steps forward and 7 steps backward like a tiger.

Lu Xiu: Landing on all fours. Inhale, turn your head and neck to the left, look back to the left, and stop when you turn left to the last side; Exhale, turn your head and neck, inhale again when you turn to the ground, and continue to turn right, as before. Turn left 3 times, turn right 2 times, and finally regain momentum. Then, lift your left leg and stretch it backwards. After the pause, put down your left leg and lift your right leg, stretching as usual. In this way, the left leg is extended 3 times and the right leg is extended 2 times.

Bear play: supine posture, knees arched, feet off the mattress, hands under the knees, head and neck forced upward, so that shoulders off the mattress; After a short stop, roll the bed surface with the left shoulder first. When the left shoulder touches the mattress, immediately push the head and neck upward and the shoulder leaves the mattress. After a short stop, roll down your right shoulder and get up again. So alternate left and right seven times each. Then get up, put your feet on the bed and squat down, and press your hands on the same side of your feet; Then, like a bear walking, lift his left foot and right palm out of bed; When the left foot and right palm fall backwards, the right foot and left palm are lifted. So alternating left and right, the body drive also swings left and right, and pauses for a moment.

Ape play: choose a firm horizontal pole (such as horizontal bar, door frame, tree fork, etc.). ) slightly higher than yourself, stand at the height that your fingers can reach, grab the horizontal bar with both hands like an ape climbing an object, make your limbs hang, and do pull-ups for 7 times. Then hook the crossbar with the back of your left foot, put down your hands and hang your head; After a pause, change your right foot into a hook and fall to the county seat. So alternate left and right seven times each.

Bird play: natural standing posture. When inhaling, lift your left leg, raise your arms horizontally, raise your eyebrows and get up your strength, like a bird spreading its wings; When exhaling, the left leg falls back to the ground and the two arms fall back to the leg side. Then, lift your right leg as you did. So alternate left and right seven times each. Then sit down. Bend your right leg, put your hands under your knees, and pull your legs and knees closer to your chest; After the pause, put your hands under your left knee and do the same thing. This alternation is also seven times. The last two arms extend and retract seven times like the wings of a bird.

Baduanjin is a fitness exercise that spread from the Northern Song Dynasty, and it can be divided into two types: sitting and standing.

The formula for sitting in Baduanjin:

Close your eyes and sit in meditation.

Knock on your teeth and hold Kunlun in your hand.

Knock on the jade pillow left and right, and smell it 24 degrees.

Gently shake Tianzhu and stir the water and body fluid with your tongue.

Drum wash thirty-six, full of body fluid.

Send umbilical chakra in one bite and three pharynx.

Hold your breath and rub your hands and rub the door behind your back.

Take a breath and you will feel very dense.

Turn the pulley left and right to stretch your feet.

Palm up, bend over and climb your feet up.