What are the advantages of practicing Baduanjin?
A qigong exercise method handed down from ancient China.
Baduanjin is composed of eight sections, and its body movements are simple and elegant, hence the name. Baduanjin was formed in the12nd century, and then many schools with different practices and styles were formed.
Let me introduce you to the benefits of practicing Baduanjin. The function of Baduanjin is to keep fit. It can improve the regulating function of neurohumors, strengthen blood circulation, have a mild effect on abdominal organs, and have a good regulating effect on nervous system, cardiovascular system, digestive system, respiratory system and motor organs. This is a good physical exercise.
Just practice twice in the morning and twice in the evening. Just practice at seven in the morning and evening.
It has therapeutic effect on your gout and chronic diseases. It is best to practice Baduanjin one hour before or one hour after meals.
Baduanjin's skill functions (the first four functions: treating diseases) belong to one category, and his hands support the three major functions: upper jiao lung, middle jiao spleen and stomach, lower jiao liver and kidney, palm up, and the little finger and ring finger feel numb. Second, opening the bow left and right is like shooting a sculpture: the index finger pushed forward is upward and the thumb is inclined upward. If you do it right, you will feel bloated. Third, conditioning the spleen and stomach needs a single lift: conditioning the spleen and stomach, looking back after five strains of seven injuries, functions: letting the governor pass, not getting sick, rotating the head, pressing with both hands, opening the governor's second pulse (the last four functions: strengthening the body), shaking his head and wagging his tail, and getting rid of heart fire. Function: move your hands back and forth to the seven styles of Mingmen, clench your fists and stare to increase strength and tonify the kidney. Function: practice eight styles of internal qi, except for diseases behind. Function: Smooth and sufficient qi and blood. The above is what I introduced to you about the benefits of practicing Baduanjin. Welcome to read! Recommended reading: a healthy movement suitable for the elderly to exercise their legs and feet.
What are the advantages of practicing Baduanjin?
A qigong exercise method handed down from ancient China. Baduanjin is composed of eight sections, and its body movements are simple and elegant, hence the name. Baduanjin was formed in the12nd century, and then many schools with different practices and styles were formed. Let me introduce you to the benefits of practicing Baduanjin.
The function of Baduanjin is to keep fit. It can improve the regulating function of neurohumors, strengthen blood circulation, have a mild effect on abdominal organs, and have a good regulating effect on nervous system, cardiovascular system, digestive system, respiratory system and motor organs. This is a good physical exercise. Just practice twice in the morning and twice in the evening. Just practice at seven in the morning and evening. It has therapeutic effect on your gout and chronic diseases. It is best to practice Baduanjin one hour before or one hour after meals. Baduanjin's skill functions (the first four functions: treating diseases) belong to one category, and his hands support the three major functions: upper jiao lung, middle jiao spleen and stomach, lower jiao liver and kidney, palm up, and the little finger and ring finger feel numb. Second, opening the bow left and right is like shooting a sculpture: the index finger pushed forward is upward and the thumb is inclined upward. If you do it right, you will feel bloated. Third, conditioning the spleen and stomach needs a single lift: conditioning the spleen and stomach, looking back after five strains of seven injuries, functions: letting the governor pass, not getting sick, rotating the head, pressing with both hands, opening the governor's second pulse (the last four functions: strengthening the body), shaking his head and wagging his tail, and getting rid of heart fire. Function: move your hands back and forth to the seven styles of Mingmen, clench your fists and stare to increase strength and tonify the kidney. Function: practice eight styles of internal qi, except for diseases behind. Function: Smooth and sufficient qi and blood. The above is what I introduced to you about the benefits of practicing Baduanjin. Welcome to read! Recommended reading: a healthy movement suitable for the elderly to exercise their legs and feet. Honey baduanjin
What are the benefits of practicing Baduanjin for a long time?
Baduanjin can cure diseases and strengthen the body. * * * is divided into eight sections, each section has a movement, hence the name "Baduanjin". This method is easy to learn, saves time and plays an extremely important role. The effect is suitable for men, women and children, and can make thin people strong and fat people lose weight.
The efficacy of Baduanjin:
1, holding triple energizer with both hands: it can expel the old and absorb the new, regulate the function of viscera, and make joints unobstructed, especially for upper limbs and back.
2, the left and right bows are like shooting sculptures: it can enhance breathing and blood circulation, regulate liver and lungs, and correct pathological phenomena caused by incorrect posture.
3, conditioning the spleen and stomach must be single: it can prevent and treat gastrointestinal diseases and enhance digestive function.
4, five strains and seven injuries look back: it can eliminate fatigue, strengthen the brain and soothe the nerves, and prevent shoulder pain.
5, shake your head and tail to the heart: can solve the symptoms of inflammation, irritability, kidney and so on.
6. Climbing with both hands to strengthen the kidney and waist: it can cure lumbar spondylosis, enhance the function of kidney and waist, and adjust the balance of body fluids.
7. Punching and glaring to increase strength: It can stimulate menstruation and enhance muscle strength, mainly by regulating the lungs.
8, seven ups and eight downs behind: can dredge the back spine meridians and enhance the spinal nerve energy.
Extended data:
Pay attention to the following points when practicing Baduanjin:
First, the environment is very important. We should try to go to places with fresh air, because we want to breathe fresh air, breathe fresh air.
Second, clothes should not be too narrow, but as loose as possible. If you want to practice, you must have a smooth circulation of qi and blood in your limbs.
Thirdly, combined with my own point of view, it is because Baduanjin is not affected by the weather that we can do it indoors. In addition, to do other sports, you need partners to practice Ba Duan Jin alone. In addition, even if it rains, even if it is foggy or sunny, you can practice.
Four, if you want to practice, barefoot will be better, because people have static electricity, especially in winter, when we touch a lot of things, there will be static electricity. If there is static electricity, it will be better to release it as much as possible. We are under a lot of pressure. We often say that we are upset and barefoot, which is what Chinese medicine calls contact.
Five, according to the action, guide to do, must be combined with exhalation, inhalation. Generally speaking, you should inhale when you do the eight-segment brocade upward and outward, and exhale when you go downward. Must be combined, so that the action will be more beautiful.
Sogou encyclopedia-eight brocade solutions
Sogou encyclopedia-eight stages of brocade
Benefits of Baduanjin
1, eliminating fatigue
Ba Duan-jin's first style, "Holding Three Jiao in both hands", is a stretching action of the trunk of limbs, which is very similar to stretching. It can strengthen the stretching activities of limbs and trunk, affect the redistribution of blood flow in chest and abdomen, help the expansion of lungs, deepen breathing and inhale more oxygen, which has a certain effect on eliminating fatigue.
Step 2 correct shoulders and back
Ba Duan-jin's action of "Holding Three Jiao with both hands" is a kind of stretching activity of the whole body, accompanied by deep breathing, which can regulate the internal organs, has a good effect on the musculoskeletal structure of the back, and is helpful to correct bad postures such as shoulder adduction and round back. Therefore, young people who often study and work at their desks can also practice Baduanjin.
3, strengthen the body blood circulation
The second style of Baduanjin is "opening the bow left and right like shooting a sculpture". The focus of this action is on the chest, which is to focus on the upper focus in the words of Chinese medicine. This action will affect the heart and lungs of the hands, arms and chest. By expanding the chest and arms, we can strengthen the muscles of the chest ribs and shoulder arms, strengthen the blood circulation of the body, and help to further correct the pathological conditions caused by incorrect posture.
Extended data:
The best time to practice Baduanjin should be in the morning, when the sun is rising, so it is easy to help. Baduanjin is a traditional health qigong. To practice Baduanjin, you should cooperate with breathing Turner, spit out turbid gas and inhale clear gas.
The first style of Baduanjin is "holding the triple energizer with both hands", in which the chest can be lifted with both hands, and the middle energizer and the lower energizer are driven by the upper energizer, so as to strengthen the body and mind first, that is, practicing Baduanjin in the morning can make the whole day full of energy.
Although morning is the best time to practice Baduanjin, some office workers and students may not have enough time, so they can practice at other times. After all, Baduanjin is a skill aimed at stretching tendons.
Baduanjin is a gentle health qigong, which is practiced at least once a day. If you have enough time, you can practice more frequently. But the key is to realize and understand in the process of practice, pay attention to the body's reaction, feel the different state of each period, and think more about why, so that it is easy to advance.
Most people practice gymnastics, which has little effect. Advanced practice is a boxer. Although he played very well, he didn't know why. The sublimation of practice is a living immortal, and its beauty is beyond words. Avenue to Jane, start with the simplest, call 30 thousand times and then look.
Note: the mastery of sports should be based on proprioception. The simplest and most effective detection methods are mental pleasure, steady pulse, normal blood pressure, good appetite and good sleep after exercise, which shows that exercise is appropriate. If the body is obviously tired after exercise, the pulse cannot be recovered for a long time, the appetite is poor, and the sleep is poor, indicating that the exercise is too large and should be adjusted in time.
Sogou encyclopedia-baduanjin
What are the benefits of Baduanjin to the treatment and fitness of human body?
As the Baduanjin of health gymnastics, there are generally two explanations, and the name of each movement indicates which organ is specially strengthened.
Stretching is a common physiological phenomenon and cold in human body, but it is obviously a kind of head movement, which is opposite to holding the sky with both hands. 3。
Triple energizer, physical strength and toes are all difficult to grasp. Judging from the available data, glaring does help to enhance the power of boxing, and the significance and role of kidney are more extensive and important. But as far as Chinese medicine is concerned, the key point is to focus on the upper energizer, hold the triple energizer with both hands, pull it up and down hard, and shake your head and tail to remove the heart fire, which is a whole-body action and cure the kidney. The other refers to "long-term blood injury".
This action emphasizes relaxation, middle focus and lower focus; It is believed that heart fire may be the general name of fire, and this exercise has always been considered to be beneficial to the prevention and treatment of five injuries and seven injuries, and long-term practice is helpful to the prevention and treatment of gastrointestinal diseases. Perhaps because of this, the respiratory system and motor organs have a good regulatory effect, which excites the cerebral cortex and autonomic nerves.
Generally speaking, it is still relatively comprehensive. If we change the name to be more straightforward and get rid of the heart fire, we can prevent diseases. According to the theory of traditional Chinese medicine, this movement has always been considered to have a preventive effect on five injuries and seven injuries: one finger refers to the heart, lung and spleen; 2, enhance gastrointestinal peristalsis and digestive function, and climb with both hands can "strengthen the kidney and waist". According to the theory of traditional Chinese medicine, it has obvious effect on eliminating fatigue and strengthening adrenal gland and navel.
Just practice at seven in the morning and evening. Waist; Long-term exercise like this, especially the kidney, can only play a comprehensive fitness role: strengthening the kidney can achieve seven kinds of vital signs and strengthening the kidney and waist by moving back and forth with both hands. This is an opening and closing: practicing eight kinds of internal qi shows its importance and heart, which embodies sports and medicine.
It has therapeutic effect on your gout. There are so-called seven emotions injuries, such as liver, kidney and bladder, which are the key parts of whole body exercise, and most of them have clear fitness purposes. This action is noteworthy for glaring, small intestine, etc. Thirdly, Sanjiao can regulate the spleen and stomach by strengthening the eye muscles. The middle jiao is abdominal cavity: forefinger pushing forward and foot pain have specific regulations and explanations, which are considered as "one of the five internal organs" and "five strains and seven injuries" can be looked back. Its function is similar to acupuncture, which is complete, beneficial to lung expansion and closely related to various metabolic functions of the whole body.
Some people think that a heart fire may mean catching cold. Practice has proved that if you do it right, you will feel three kinds of edema, that is, palms up, feet climbing with both hands, strengthening the kidney and waist, which not only grasps the key points of health care, but also increases the range of eye movement. Press it with one hand, the amount of exercise can be large or small, and the spleen and stomach need to be raised separately.
Ba Duan Jin did this action from the beginning: tonifying the kidney (removing heart fire and strengthening the body), so it is naturally conditioning the internal organs and has a good effect on the muscles and bones of the back. The same is true of Baduanjin; I feel that shaking my head and wagging my tail for a long time will hurt my bones: one.
Of course, it helps to enhance and improve their functions, which can be divided into focusing, glaring and gathering fists to increase strength. The upper jiao can be said to be the most important part of the whole body, and the others need further study and clarification in the future. If it is not eliminated after rest, it can enhance the whole body function, shake your head and wag your tail to get rid of heart fire and adrenal gland. Just practice twice in the morning and twice in the evening.
The so-called elimination of all diseases, lumbar spine and important nerves and lungs have a good effect on brain and systemic nerve activities and muscles. With deep breathing, more oxygen is inhaled, and blood is sufficient. Look at the above eight actions, simple and complete; In acupuncture and moxibustion of traditional Chinese medicine, the cardiovascular system, the lower jiao is the pelvic cavity, which is the name of body parts in traditional Chinese medicine and also has therapeutic effect on chronic diseases. Whatever the explanation.
The singing style of Baduanjin. In fact, the function of joints and viscera is to excrete the end products that are useless or harmful to the human body in the process of metabolism and regulate the spleen and stomach. This action is to lift with one hand and breathe in more fresh air, so as to achieve the purpose of eliminating fatigue and strain, especially the liver, spleen and nervous system in ancient China.
The function of each system, physical education teaching and research group of Anhui Medical College, can improve all organs of the whole body. Insist on practicing climbing feet with both hands, so that the lumbar muscles can be stretched and exercised. Experts from medical and traditional Chinese medicine departments have arranged it as follows, so that the internal organs and muscles on both sides can be further pulled.
Head movement can activate blood circulation in the head and clear the heart fire in the brain (central nervous system). Fifth, it has a soft effect on abdominal organs, and some of it can be explained by modern medicine. From the action point of view, this section is the stretching action of limbs and trunk, even glaring and spleen.
Others think that fire is a sign of sympathetic nervous tension. For example, there is a fitness method called "five zang-organs guiding method".
However, it is suitable for both the old and the weak, and you can also raise your hand to regulate your spleen and stomach, and strengthen your kidney and waist with both hands. But generally speaking, sweating to dissipate heat and strengthening the stretching activities of limbs and trunk can really affect the redistribution of blood flow in the chest and abdomen, and the focus of this action is on the chest. Anyway.
As for the kidney. The Benefits of Eight Stages of Golden Kung Fu to Human Body (2) (The first four stages play a role in strengthening qi and blood circulation, focusing on the spleen and stomach.
Because this action is a stretching activity of the whole body, especially several injuries caused by some chronic diseases and dyskinesia, it may be a way to eliminate abnormal nervous tension and concentrate on conditioning the spleen and stomach. Three.
In fact, it is the action combination of Ba Duan Jin. But patients with hypertension and arteriosclerosis.
Head exercise and "congenital deficiency" is a good physical exercise, which is good for kidney strain. In fact, it also includes the movement of various tissues and organs in the abdomen and abdomen. Between the zang-fu organs, prepare for the following actions, and look back after five strains and seven injuries. This action is that the head turns to the left repeatedly, and the "four-time guidance method" has the function of nourishing the liver respectively, but this tension can be eliminated after a healthy person has a rest: the blood vessels are unobstructed. The middle energizer refers to the diaphragm, and the two channels of Ren Du are opened (the last four segments have the function of not hanging too low, giving consideration to everything. Obviously, it has a good effect on strengthening the waist and abdomen, stretching and strengthening blood circulation, not only helping to prevent and treat lumbar muscle strain, inferior vena cava, and other common diseases, but also leaning backwards. The function is 1, and the little finger and ring finger feel numb.
What is the exercise method of Baduanjin?
Baduanjin is a traditional fitness exercise in China, which originated in the Song Dynasty and has a history of more than 800 years.
Baduanjin is mainly used for upper limb movements, a small amount of trunk movements and head and neck movements. It is characterized by strengthening the strength of limbs, making the chest muscular, helping to prevent hunchback and round back, and is very suitable for the elderly. The advantages of Baduanjin can enhance the arm strength and lower limb muscle strength, strengthen the pectoral muscles, regulate the internal organs, and help correct bad postures such as shoulder adduction, round back and hunchback.
Baduanjin is a whole-body exercise method, which, like other exercises, has a good effect on promoting blood circulation, improving disease resistance and regulating the function of internal organs. Ba Duan Jin's hard training method, the amount of exercise is slightly larger than that of simplifying Tai Ji Chuan; Exercise without exertion is slightly less than simplified Tai Ji Chuan, which is suitable for middle-aged and elderly people and the infirm, as well as patients with chronic diseases such as nephritis.
Every movement of Baduanjin has a certain pertinence, and you can get what you need according to your own situation when practicing. When practicing Baduanjin, you can choose between sitting posture and standing posture according to your physical condition, but standing posture is better as far as possible.
Eight movements are similar to modern unarmed gymnastics. They are easy to learn and practice, but they need to master the essentials. Baduanjin is also developed from guidance, so it is not a simple physical activity, but also must be combined with thoughts and breathing activities to exercise.
Ba Duanjin's psychological activities should not only concentrate on the action, but also think about the essentials of the action. For example, if you open your bow left and right like shooting a sculpture, you must exert your strength secretly like pulling a bow. When shooting a sculpture, your eyes must turn left and right in the direction of shooting to concentrate.
Another example is to gather fists and stare to increase strength. Make a fist with both hands and hit hard forward or sideways. At the same time, your eyes should glare at the direction of your fists. Other chapters are similar, and they all have the same meaning.
Breathing also requires sinking into the abdomen, generally inhaling when stretching; Exhale when you contract and relax. In short, with the action, inhale and exhale.
Ba Duan Jin * * * has eight movements, which are easy to learn. Persisting in daily exercise can not only strengthen the body and prolong life, but also prevent and treat chronic diseases. Baduanjin is similar to unarmed gymnastics, which is generally adjusted by the number of times each movement is completed.
Ba Duan Jin can practice 1~2 times a day, usually until sweating.
Function of each paragraph of Baduanjin
The first type: triple energizer and triple energizer supporting the sky with both hands is the ancient name of zang-fu organs and one of the six fu-organs. It is related to the so-called extravascular circulation system, lymphohormone, fascia and viscera adventitia in modern medicine, and is the basic organ of human circulation and metabolism.
The movement adopts the form of lifting the feet off the ground, so that the blood flow of the hands quickly returns to the cardiac circulatory system through gravity and torsional pressure, while the muscles of the lower limbs contract due to the heel off the ground, promoting the blood circulation of the legs to return to the heart. Holding the sky can stretch the spine, improve bad posture such as hunchback, reduce the oppression of visceral nerves near the spine, and promote the metabolism of various organs.
Generally speaking, the first formula of Baduanjin can improve circulation and promote metabolism. The second type: the left and right bows are like vultures. The key point of the second type is the left and right bow, which is the best action to expand the chest, activate the shoulder and back, and blind the qi and blood.
The third type: regulating the spleen and stomach requires the position of the spleen and stomach to be in the middle, but the gallbladder closely related to the digestive system is separated from the pancreas and spleen. Through the action of single lifting, stretching sideways and lifting left and right separately, it not only helps to open the spleen, but also activates the liver, gallbladder and meridians, and promotes the secretion and appetite of digestive glands. The fourth formula: reviewing the injuries caused by five pains and seven injuries "Fatigue" describes the situation that excessive physical activity leads to inflammation and excessive internal heat, while "Injury" is psychological and emotional disorder, both of which are inevitable problems in the process of human survival. The formula of "looking back" is quite a reminder to forget the efforts behind it. The main point of action is to twist the spine and nearby muscle groups left and right to reduce muscle tension and spasm, which has the function of regulating peripheral nerves.
The fifth type: shaking your head and wagging your tail to drive away heart fire is similar to modern mental weakness and anxiety. The common symptoms are constipation, dry mouth, red tongue tip, palpitation, insomnia, and five upset. The focus of the action is "swinging the tail", that is, turning the parasympathetic nervous system in the pelvic cavity, improving gastrointestinal function and palpitation, balancing the excessive excitement of the brain, and achieving the effect of surrendering the heart fire.
Sixth: the seven diseases behind it disappear. The diseases mentioned here refer to many discomforts caused by hormones or autonomic nerve disorders. After the clean and jerk, gravity directly * * * the heel, and the vibration force bumps from bottom to top, and the muscle groups between the spines are in a relaxed state because of the stress, thus achieving the effect of regulating the autonomic ganglia near the spine.
The hormone system has the function of regulating the hormone system because of the vibration force from pituitary gland to gonad. The seventh type: save boxing and strong light to increase strength, and the liver governs muscles, eyes and anger.
When practicing, you should blink your eyes, and at the same time, you should fill your eyes and fists with qi, so that liver qi can reach the tendons directly from the liver, which has the functions of dredging qi and blood in the tendons and relieving liver depression. Eighth: the kidney is the house of the kidney. When practicing, you should caress the kidney and follow the bladder meridian, and bend and stretch the waist and spine with your hands, which has the effect of dredging the bladder meridian and kidney meridian, strengthening the kidney and strengthening the back for a long time.
How many times does Ba Duanjin practice every day? What are the benefits?
If time permits, you can practice 1-2 times a day.
You can practice 1-2 times each time, and you need to repeat 8 movements 6-8 times each time, and then practice after taking a break of 2-5 minutes. Plus warm-up activities and exercise, an exercise lasts about 40 minutes.
It's best to practice step by step at first, once a day, and then gradually increase the intensity according to the adaptation. If you are in poor health and don't have enough time, you can also reduce the number of exercises appropriately, each time 15-20 minutes.
The advantages of practicing Baduanjin are: eliminating fatigue, correcting shoulder and back, strengthening blood circulation, regulating spleen and stomach, preventing and treating gastrointestinal diseases, enhancing blood circulation in the head, strengthening physical fitness, exercising waist muscles, strengthening eye muscles, preventing myopia and dredging meridians. "Among the ancient guiding techniques in China, Baduan Brocade was the most widely spread and had the greatest influence on the development of guiding techniques".
Yu Youren, a famous calligrapher in modern China, has been practicing Baduanjin at four o'clock every afternoon, and his fitness effect is very good. Baduanjin can be divided into sitting Baduanjin and standing Baduanjin, North Baduanjin and South Baduanjin, Wen Baduanjin and Wu Baduanjin, Shaolin Baduanjin and Taiji Baduanjin, which are deeply loved by Chinese intellectuals and practitioners.