Inhale slowly when your hands are raised from bottom to top, and exhale slowly when you put them down for a long time. Inhale when the outstretched hand is close to the body, and exhale when the hand is extended. Inhale when stretching and exhale when bending.

Relax all over, look forward, look up, chin slightly retracted, tongue against the palate, lips slightly closed, shoulders sunken, elbows drooping, underarms unlocked, chest relaxed, abdomen relaxed, buttocks closed, upper body upright. When hugging, the thumb is parallel to the index finger, breathe slowly, and the air sinks into the abdomen. Reverse abdominal breathing was used for 5~6 times in the whole process.

Introduction of baduanjin

Baduanjin is an independent and complete fitness technique. It has a long history, is widely spread and is deeply loved by the people. It is said that it was handed down by Yue Fei and Liang Shichang. It was recorded as early as the Northern Song Dynasty and has a history of more than 800 years.

Baduanjin is an exquisite silk fabric in ancient times, woven into many different colors. The ancients regarded this set of movements as a set of guiding techniques with excellent health care effect, simple arrangement and perfect movements. This method is divided into eight sections, so it is called eight-section 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.

There are two ways to exercise Baduanjin, one is hard training and the other is not hard training. When you practice hard, you should still keep your body relaxed. You can't use rigid strength, and you can't use simple arm strength. Your movements should follow your breath and flow through your abdomen. The practice method without exertion is mainly to promote internal movement from external movement and external movement, so as to achieve the effect of fitness and disease elimination.

Operation Baduanjin

1. Stretch your muscles and bones: For people who are sedentary or work and study at their desks for a long time in daily life, Ba Duanjin has a small range of exercise and is not prone to sports injuries. Moreover, the muscles that are usually tense are fully stretched to avoid spasm or pain and discomfort caused by long-term tension.

2. Dredge meridians: Eight movements of Baduanjin exercise different parts of the body, such as head and neck, limbs, waist and abdomen. Moreover, Chinese medicine believes that while exercising, traditional kung fu can also make the five internal organs better nourish yang.

3, disease prevention and treatment: Baduanjin, like other aerobic exercises, not only has a good impact on the human heart and lung function, but also enhances the human body's ability to resist diseases, and truly achieves the role of treating diseases and preventing diseases.