First, it is safe, easy to learn and symmetrical.
"Fitness Qigong Wuqinxi" is created on the basis of excavating and sorting out the traditional Wuqinxi, which is convenient for the masses to practice. So the movements should be simple, symmetrical and balanced. You can practice a whole set of coherent movements, or you can focus on a certain style of play, or you can only practice a certain style of play. Moderate exercise, belonging to aerobic training. Everyone can adjust the amplitude and intensity of each movement according to their own situation, which is safe and reliable.
Although the movements of the whole set of technology are relatively simple, no matter whether it is dynamic or static, every movement has room for refinement and refinement. For example, the change of hand shape can be refined into three processes: palm holding, finger bending and fist twisting; The lifting of the arm can be divided into four stages: lifting, lifting, pulling and pressing. The inner strength is immersed in the change of action, and the eyes are moved at will to drive the head to bend over. After skilled movements, you can also do internal and external exercises according to the law of starting to inhale and exhale and the tiger symbol. Practitioners can improve step by step according to their physical condition and health condition.
Second, stretch your limbs and move your joints.
The movement of this method reflects the all-round movement of the trunk, including forward leaning, backward leaning, lateral bending, twisting, folding, lifting, opening and closing, scaling and other postures. And effectively exercise the cervical, thoracic and lumbar vertebrae. Generally speaking, the new method takes the waist as the main axis and hub to drive the upper and lower limbs to move in all directions, increase the range of motion of the spine and enhance the fitness effect.
This method pays special attention to the movement of fingers, toes and other joints to strengthen the microcirculation of distal blood. At the same time, pay attention to exercise those muscle groups that are not active or neglected. For example, these factors are fully taken into account when designing actions such as "Deer Stretching", "Deer Running", "Xiong Huang", "Ape Lifting" and "Bird Stretching". The comparative data of teaching effect detection in experimental points also confirmed the unique role of these actions, and the related indicators changed obviously.
Third, the introduction of external guidance is loose and full of meaning.
The ancients interpreted "guiding" as "guiding qi to make harmony, leading the body to make softness". The so-called "guiding qi to make harmony" mainly refers to dredging and regulating qi and blood in the body and regulating breathing qi; The so-called "pulling the body to make it soft" refers to the limb movements of joints, ligaments and muscles. "Fitness Qigong Wuqinxi" is a skill that imitates animal posture and takes action as the main method. It opens and closes according to the movement and sucks air according to the shape. Although the "form" is displayed externally, it is bound up with the inner "meaning" and "spirit". The appearance and movements should not only imitate the ferocity of the tiger, the comfort of the deer, the calmness of the bear, the dexterity of the ape and the agility of the bird, but also strive to contain the charm of the "Five Birds Play", follow the spirit and be integrated inside and outside. For example, the appearance of "Xiong Yun" is that the hands are curved in front of the abdomen, and the waist and abdomen shake synchronously. In fact, it is required that the qi in the abdomen should also be transported with it, and the breathing qi should also be done according to the law of lifting and inhaling, so as to achieve the requirement of "heart and interest depend on each other".
On the premise of maintaining the correct posture required by the achievement method, all muscles should be relaxed as much as possible, so as to be comfortable and natural, not stiff or soft. Only when the limbs are relaxed and natural can you inhale purposefully and breathe all over the body; Nourish the spirit with qi, smooth qi and blood, and enhance physical fitness.
Fourth, the combination of static and dynamic, training and training simultaneously.
"Fitness Qigong Wuqinxi" imitates the movements and postures of "Wuqinxi", stretching limbs and exercising bones and muscles. At the same time, at the beginning and end of martial arts, as well as after each scene, there is a short static paste, which induces practitioners to enter a relatively stable state and the artistic conception of "five birds", so as to adjust their breath, calm their nerves and play the role of "static outside moving". Specifically, when the body moves, the shape is displayed externally, but the consciousness and charm are absorbed in the action, and the mind reaches a relatively "quiet" state; Although the body is in a quiet state, you must feel the breath movement in the body and the transformation of the artistic conception of "five birds" when standing on the pile in static work. The organic combination of motion and static, and the two stages alternate with each other, play a complementary role in training and nourishing, which can further improve the training effect.
The practice of bird play should be: relax all over, stay in the abdomen, breathe evenly, and integrate form and spirit. When practicing bear play, it is necessary to contain lightness in calmness and show its fierceness; To practice tiger play, you should show the appearance of being mighty and brave, with rigidity in softness and softness in rigidity; When practicing ape play, we should imitate the agility and flexibility of apes; When practicing deer play, we should reflect its quiet and serene state; When practicing bird play, it is necessary to show its potential to spread its wings and fly in the clouds, so as to achieve the unity of form and spirit. Regular practice of "Five Birds" can exercise the joints of the waist and limbs, strengthen the waist and kidneys, soothe the liver and strengthen the spleen, nourish the heart and lungs, and thus achieve the purpose of eliminating diseases and prolonging life.
To practice "Fitness Qigong Wuqinxi", we should grasp four links: form, spirit, mind and spirit.
I. Form
Form, that is, the posture when practicing. The ancients said: "Irregular qi is not smooth, and if qi is not smooth, you will be uneasy, and if you are uneasy, your mind will be scattered." This shows the importance of posture in practicing. At the beginning of practice, the head and body are upright, including the chest and shoulders, and the posture is natural, so that all parts of the body are relaxed and comfortable, not only the muscles are relaxed, but also the spirit is relaxed, breathing evenly, and gradually entering the practice state. At the beginning of practicing each play, we should make appropriate action modeling according to the name and meaning of the action, the action is in place and conforms to the norms, and strive to "act like a tiger" and "learn like a bear". In particular, the ups and downs, height, weight, weight and reality of movements should be clearly distinguished, not rigid or stagnant, but soft and flexible, so as to achieve the effect of "pulling the waist and moving the joints is not easy to get old".
Second, God.
God is expression and charm. The way of keeping in good health lies in the unity of form and spirit. Practicing health qigong should be "only God is the guardian". Only when the "God" is in the "middle" can the "shape" be completely outside. The so-called "playing" means playing and playing, which is also the difference between "Fitness Qigong Wuqinxi" and other fitness Qigong techniques. Only by mastering the expression of "five birds" and entering the artistic conception of drama and game can we show our charm and vivid action image. Tiger drama should imitate the mighty momentum of the tiger, and have a look; Deer play should imitate the agile stretch of deer and be free and unrestrained; Bear play should follow the bear's simple and honest, honest and frank and steady steps; Ape play should imitate the agility, lightness and liveliness of apes; Bird play should imitate the crane's head standing upright, light and natural.
Third, Italy.
Meaning, that is, concept and artistic conception. Huangdi Neijing pointed out: "The heart is the master of the five internal organs, and all the five internal organs are shaken." The "heart" here refers to the brain, indicating that people's thinking activities and emotional changes can affect the functions of the five internal organs. Therefore, in practice, we should try our best to eliminate emotions and ideas that are not conducive to health and create a beautiful internal environment. When you start practicing, you can concentrate your thoughts by thinking about your abdomen, get rid of other thoughts, and stay calm and calm. When practicing each play, I gradually entered the artistic conception of "Five Birds Play" and imitated the different movements of different animals. When practicing "tiger hunting", imagine yourself as a tiger in the deep mountains, stretching your limbs and catching food; When practicing "deer play", imagine yourself as a sika deer in Yuanye. For all deer plays, reach out. When practicing "bear play", imagine yourself as a black bear in the forest, turning your back and moving your abdomen freely; When practicing "ape play", imagine yourself as a monkey in Huaguoshan, lively and dexterous, picking peaches and offering fruits; When practicing "bird play", imagine yourself as a crane by the river, stretching your muscles and spreading your wings and flying. Meaning moves with shape, and qi moves with shape, so as to achieve the unity of meaning, qi and shape, thus dredging meridians and smoothing qi and blood.
Fourth, qi
Qi refers to the exercise of breathing during acrobatics, also called pranayama. That is, practitioners consciously pay attention to breathing regulation, and constantly experience, master and use breathing methods suitable for their physical condition or movement changes. For beginners, first of all, we should learn to move, make clear its meaning and make the posture comfortable and accurate. After the body is relaxed and the mood is calm, gradually pay attention to adjusting breathing. The ancients said: "Exhaustion leads to exhaustion, and holding your breath leads to pain", which should be taken as a warning. When practicing "Fitness Qigong Wuqinxi", the coordination of breathing and movements has the following rules: start inhaling and exhaling, start inhaling and exhaling, inhale first and then exhale, and store inhaling and exhaling. The main breathing forms are natural breathing, abdominal breathing and levator ani breathing. Can be selected according to posture change or strength requirements. However, no matter which form of breathing you choose, you should relax and not hold your breath. At the same time, the "quantity" and "intensity" of breathing should not be too large, so it is better to take it easy and slowly, and gradually reach a slow, thin and deep level, which is beneficial to health.
In addition, in practice, we should pay special attention to the following two aspects:
(A) from shallow to deep
"Fitness Qigong Wuqinxi" includes two movements, *** 12. Although the movements are relatively simple and easy to learn, it takes a period of serious practice to practice skillfully and refine and refine the movements. Therefore, beginners should first master the posture changes and running routes of movements, find out the ins and outs, imitate exercises with others, and integrate into group exercises as soon as possible, initially achieving "shaking bones and muscles and moving limbs". Subsequently, attention should be paid to the details of movements in practice, which can be divided into upper and lower limbs, and then transferred to a complete movement exercise with the waist as the axis. Finally, we can practice the movements step by step, paragraph by paragraph and completely, so that the movements conform to the norms and reach the level of proficiency. At this time, we should pay attention to the combination of action and breathing, consciousness and charm, fully understand the connotation and artistic conception of action, and truly achieve "both form and spirit, internal and external integration." In particular, it should be pointed out that it is impossible to pursue inner experience without really understanding the action, and even there will be adverse consequences. Practice must be from simple to complex, from shallow to deep, step by step, and master step by step. Only in this way can we ensure a good foundation and prevent deviation.
(2) Different habits vary from person to person.
When practicing, middle-aged and elderly people, especially those with various chronic diseases, need to do it according to their own physical conditions. Speed, posture, amplitude, exercise time, number of exercises and amount of exercise should be well grasped. The principle is to feel happy, comfortable and slightly sore after practice, but not too tired and not interfere with normal work and life. Don't rush for success, be greedy for more and be quick.
Skill movement
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 has 54 movements; Wu Qin Opera, a newly edited health qigong by experts organized by the State Sports General Administration, 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.
First, fight tigers.
"Tiger Play" should reflect the ferocity of tigers. God sent his eyes to see it; Hygiene in claws, flexible and powerful; Pay equal attention to prestige and be overbearing. Movement changes should be both rigid and flexible, rigid and flexible, rigid and flexible outside, rigid and flexible, with the momentum of moving like thunder and not stopping, as quiet as Mount Tai.
(1) Tiger elevator
Hands palms down, fingers open, and then bent into a Tiger Claw shape; Then both hands rotate outward, the little finger bends first, and the other four fingers bend in turn to make fists, with fists facing each other; Visual palm. Two fists are slowly lifted along the front of the body, and when they reach the shoulders, the fingers are lifted to the top of the head; Then the palm is bent into a Tiger Claw-shaped external rotation fist, and the fists are opposite; When two fists are pulled down to the shoulders, change palms and press; After descending along the front of the body to the front of the abdomen, the fingers are open and the palms are down; Visual palm. After repeating for 3 times, the hands naturally fall to the side; Look ahead.
(2) Tigers pounce on food
Hold your empty fists in both hands and lift them up to the top of your shoulders along your sides. Hands are curved upward and forward, fingers are bent into "Tiger Claw" and palms are downward; At the same time, the upper body leans forward and the chest and waist collapse; Kneel and squat, abdomen and chest; At the same time, press your hands down to your knees in an arc, with your palms down; Look ahead. Then, stretch your knees, send your hips, abdomen, and lean back; At the same time, two empty fists are lifted up to the chest side along the body side; Bend your knees and lift your left leg, raise your hands, take a step forward with your left foot, follow the ground with your feet, and squat down with your right leg in a left imaginary step; At the same time, the upper body leans forward, and the two fists form a "Tiger Claw" and go forward to the front of the knee, with the palms down; Look ahead. Then the upper body is lifted, the left foot is retracted, and the hands naturally hang to one side of the body. Look ahead.
After repeating from left to right for one to eight times, raise your palm to the front of your body, at the same height as your chest, with your palm facing up; Look ahead. Bend your elbows with your arms, press your palms together, and naturally hang to your side; Look ahead.