When I returned to Shenyang during the Spring Festival this year, my mother's neighbor, Uncle Wang, was 80 years old, but he did Ba Duan Jin fitness exercise on the balcony every day, and his life was very regular every day. He hasn't caught a cold all year round. Later, I learned from the conversation that Baduanjin's fitness skills can really play a role in health care as long as they are done with heart. The human body is a unified whole, and there are complex connections among muscles, joints and viscera, and between viscera and viscera. Of course, Baduanjin's movements may have a greater effect on some internal organs or meridians, but in general, as a kind of health gymnastics, Baduanjin's function is comprehensive and systematic, and it is not a cure for headaches and pains. It doesn't mean that just raising your hand or raising your hand can regulate the spleen and stomach, and you can remove all the "five strains and seven injuries" as soon as you look back. In fact, it is the combination of Ba Duan Jin's movements that can play the role of regulating the spleen and stomach, regulating the triple energizer, removing heart fire and strengthening the kidney and waist, that is to say, it can play a comprehensive fitness role. Of course, this does not rule out that some kind of exercise has its special health care function.
Uncle Wang studied Chinese medicine in Liaoyang and knows a lot about Baduanjin. He said that the action of holding the triple focus with both hands is a stretching action of limbs and trunk, which is very similar to stretching. Stretching is a common physiological phenomenon in human body. According to the existing data, strengthening the stretching activities of limbs and trunk can really affect the redistribution of blood flow in chest and abdomen, which is beneficial to the expansion of lungs, deepening breathing and inhaling more oxygen, and obviously has a certain effect on eliminating fatigue. Baduanjin does this action from the beginning, which can eliminate fatigue and inhale more fresh air; Then there is the general mobilization of the muscles and internal organs of the whole body to prepare for the later movements; Third, the triple focus can be adjusted. Triple coke is divided into upper coke, middle coke and lower coke. Upper jiao generally refers to the part above the chest diaphragm, including the heart, lungs and other viscera; The middle jiao refers to the parts below the diaphragm and above the umbilicus, including the spleen and stomach; Lower jiao refers to umbilicus, including kidney, bladder, large intestine and small intestine. Because this action is a stretching activity of the whole body, accompanied by deep breathing, it is natural to adjust all parts of the internal organs. Not only that, but also has a good effect on the muscles and bones of the back, which is helpful to correct bad postures such as shoulder adduction and round back. Uncle Wang explained it very carefully, and finally warned middle-aged and elderly friends to learn more Baduanjin fitness techniques when they are free, so as not to see a doctor. Therefore, Baduanjin fitness exercise can really play the role of fitness and disease removal.
Baduanjin is naturally a very good fitness method.
Some time ago, People's Daily released a video of Liu Xiaolei, an associate professor of Beijing University of Physical Education, which was very elegant and accomplished in one go.
I have to say that Liu Jiaoshou's vigor far exceeds that of her peers, and even surpasses that of most twenty-year-old girls. Her elegant posture and temperament will naturally arouse the envy of many middle-aged women. Is this the credit for practicing Ba Duan Jin?
And Baduanjin looks very simple and slow. Everyone basically thinks it should be easy to do, right?
However, the opposite is true. For everyone, Baduanjin is really too difficult. You know, Liu Jiaoshou has been practicing martial arts since childhood, a world champion in martial arts, a world champion in health qigong, and a coach of the national health qigong team. She not only knows Ba Duan Jin, but also knows leading techniques such as Yijinjing and Wuqinxi.
She is a national Baduanjin athlete. For ordinary people, we may never be like her.
To be flexible, Baduanjin must have corresponding physical conditions and accumulated training process. Compared with broadcast gymnastics, the biggest feature of Baduanjin is that there are more moves of "just stepping" and "crouching". After the whole set is finished, probably 1/4- 1/3 needs to keep the knee stable or bend up and down slowly.
This is very difficult for most people. So there will be two results, the first is that the knee is unstable, and the second is that the knee is forced to bear extra force and the upper body is deformed. There is no point in practicing Baduanjin like this. Not only can you not keep fit, but you will also hurt yourself.
There are some skills, methods and tricks to practice Ba Duan Jin, but the basic threshold can't be crossed. Especially for people who are usually sedentary, have problems with their cervical vertebrae, lumbar vertebrae and knees, and have noises in their hands and knees, it is really not suitable for practice. Even if you don't hurt yourself, you will find it difficult. After being afraid of difficulties, I have no confidence and motivation to practice any more.
When I first started practicing, I also felt very hard. My movements were completely out of standard, and I was already sweating after I finished. After two or three months of daily thinking and practice, I gradually became proficient. It took less than half a year to easily complete the whole set of movements. I have been practicing Yijinjing and broadcast gymnastics for a long time, and my body is more flexible than many people, but Ba Duanjin once again exposed my shortcomings.
The same is true of my students. After practicing gymnastics for half a year and practicing eight pieces of brocade, their first reaction was horror. Then I put it away and continued to practice gymnastics. I only practiced it again recently, and it didn't feel so difficult.
Therefore, this physical condition foundation must be laid well, and it is simple to practice anything.
Ambition is too great to be desirable.
And many people have a wrong fitness habit, which is to follow the beat of video and music. First, we can't imitate, and second, we are distracted and difficult to concentrate, which greatly reduces the effect and progress of training. Quiet is the basic condition for practicing gymnastics and Ba Duan Jin.
Watch the video first, memorize the basic movements, and then don't use it. Through constant practice, you can finally master the basic body movements. On this basis, further consider the action details, adjust the breathing rhythm, adjust the psychological activities, and gradually increase the skills. Over time, you can practice Liu Jiaoshou's success several times.
This is a process of self-study. If you have good body consciousness and adjustment ability, you don't need a teacher to teach you.
If you can't understand the connotation of Baduanjin and its acrobatic skills, you need to find a teacher. In the park, there are some old people practicing, and there are teachers from health qigong stations teaching everywhere. It is best to practice with them. They are experienced and can correct your mistakes at any time to avoid damaging your health.
That's all about Ba Duan Jin's movements, and the study materials are ready-made. How to practice depends on personal understanding.
Ba Duan Jin said it was difficult, but it was not difficult. The difficulty lies in thinking about how to bridge the gap between physical condition and action standard. This requires repeated practice, just practice is not enough, but also think about each action and how to do it better. At the beginning, we were often not used to the relatively static exercise mode, the body movement mode did not match with Baduanjin, and there were all kinds of wrong exercise habits, which made it difficult to simply Baduanjin.
It is meaningless to insist on practicing Baduanjin with excessive load or the wrong method. Before challenging yourself, lay a good foundation. That's why I've always suggested that you practice radio gymnastics. It's an introduction to Baduanjin. Even if you don't practice Ba Duan Jin in the future, you can practice gymnastics regularly, which can also shape your elegant posture and temperament.
Before practice
After practice.
Down-to-earth, can go far and go long.
Besides, practicing Ba Duan Jin and gymnastics can't replace a healthy lifestyle. If the diet is unreasonable, the work and rest are abnormal, the body and mind are overdrawn, and you often sit for a long time, no matter how you practice, you will not get better, just a placebo. Practice should be organically combined with life, and we should constantly improve ourselves both physically and mentally. This is not only the practice of life, but also a higher level of practice.
Many healthy and long-lived old people do not exercise, but work and rest regularly and live comfortably.
Life is exercise, and exercise is life.
In a thousand words, the most important thing is to establish a healthy outlook on life and not to have illusions about any fitness method. In this world, there is no master who has mastered the secret. Real masters are cultivated and pondered by themselves.
Peaches and plums say nothing, but they go their own way.
I bring a lot of students myself, in fact, everything I teach is open. It is because of my own experience that I can integrate some things into a simple operating system. This is experience. The most important thing for a teacher is to "impart knowledge and dispel doubts" and guide students to move forward, so that shine on you will be better than Blue in the future. In this process, a lot of energy and time need to be invested.
Articles, videos or knowledge paid courses can only be an inspiration, and deep-seated things should be excavated by yourself. I am also an ordinary person. Writing an article is to share my unique experience and tell everyone that broadcast gymnastics is good, wonderful and screaming.
Believe, you practice!
No matter what kind of exercise, we must persist! Old people are suitable for all kinds of sports, but not for all kinds of strenuous activities! Long-term adherence to good exercise methods and good living habits will help you get rid of illness and prolong your life. My father is 87 years old this year. People who resisted guns during the war generally walked back and forth in the building to facilitate their legs and feet, and did not even go downstairs. Now they just insist on aerobic exercise every day, which is actually recommended by the magazine!
Why did the epidemic prevention doctor instruct the patients to practice Baduanjin this time? Why can I keep fit by practicing Baduanjin?
A: The principle of Baduanjin Jin Qi's fitness is to achieve the purpose of fitness and treatment by dredging meridians, harmonizing qi and blood, and regulating viscera. Paying attention to whole-body exercise, and emphasizing the combination of elastic and elastic, dynamic and static, is helpful to strengthen whole-body blood circulation and relieve local muscle tension. Its exercise intensity and the sequence of movements conform to the laws of kinematics and physiology, and it belongs to typical aerobic exercise, which can improve cardiopulmonary function, regulate mental stress, dredge meridians and smooth qi and blood.
Baduanjin has a good fitness function, taking care of almost all parts of the body. Regular practice can strengthen the body.
According to Chinese medicine, if the general principle is painless, then pain is not acceptable. However, if the body aches, the blood vessels are generally blocked and the meridians are blocked. Fitness exercise similar to Baduanjin Wuqinxi can help dredge meridians and qi and blood, and achieve fitness effect.
Whether it is Baduanjin, Wuqinxi, Yijinjing or mass yoga, the fitness effect is outstanding. Of course, we must persevere. If we fish for three days and dry the net for two days, it will be useless.
Baduanjin is an independent and complete fitness technique. It has a long history, is widely spread and is deeply loved by the people. The ancients divided this set of movements that can dispel diseases and strengthen the body into eight segments after refining and sorting, so it was called eight-segment brocade. The training method of Baduanjin should be based on internal strength, which is a fixed-step dynamic work combining internal and external. Therefore, the practice of Ba Duan Jin should not only pay attention to manners and movements, but also cooperate with the sense of guarding the heart, breathing with ideas and breathing with ideas.
The health care effects of Baduanjin can be summarized as nourishing yin and strengthening yang, tonifying yuan and benefiting qi, dredging meridians, promoting blood circulation and promoting fluid production. Long-term exercise can make people keep fit, get rid of diseases, improve hearing and vision, and prolong life. According to the analysis of modern science and medical skills, regular practice of Baduanjin can activate joints and muscles of the whole body, regulate mental stress, improve metabolism, enhance cardiopulmonary function, promote blood circulation, and thus improve various physiological functions of the human body. Ba Duan Jin Qi breathes deeply in Dantian, which can slow down the heart rhythm and reduce the oxygen consumption of myocardium. Strengthen systemic blood circulation, reduce heart load and benefit heart function. Ba Duanjin requires that the body should hold the chest and sink the breath, so that breathing can be deep and long, and vital capacity can be increased. Baduanjin also has sedative and visceral massage effects, which can improve emphysema and various heart and lung diseases.
Baduanjin is a set of fitness movements similar to students' gymnastics. Because of its distinctive sports characteristics, it is loved and respected by people. If you can keep practicing, it can bring many benefits to people's health. But if it rises to the height of getting rid of the disease, many people will not recognize it.
If Ba Duan Jin's whole set of movements are practiced in place and the essentials of movements are really mastered, it can really activate people's joints, qi and blood, relax people's body and mind and relieve fatigue. However, it not only has the special effect of strengthening physique and building muscles, but also does not have the stability and accuracy of acupuncture in traditional Chinese medicine, and can not replace intravenous drip and surgery in western medicine.
In fact, it is more appropriate for us to regard it as a health-keeping exercise that awakens joints, muscles and nerves and delights the body and mind. We can't exaggerate its function and don't underestimate its existence value. Nowadays, there are more people who often practice Ba Duan Jin than Tai Ji Chuan Square Dance. However, it cannot rise to the height of getting rid of the disease. I don't see many people go to practice Baduanjin without taking medicine when they are sick. Therefore, we can't walk into the blind alley of cognition and delay the opportunity of treatment.
Baduanjin is a set of fitness gymnastics created by the ancients. As long as you keep exercising every day for a long time, the effect is still obvious.
What it can do is to improve the body's immunity and make people less sick, but it doesn't mean not to get sick. Once you get sick, the best choice is to seek medical treatment, because delaying the treatment time can only lead to the aggravation of your condition.