Super simple Tai Chi moves make you lose 20 pounds. One: Taiji Chuan is an expert in meat elimination.
Due to the irregular life and high-intensity work pressure, people generally have a transitional diet and lack exercise imagination, which is the chief culprit leading to obesity.
Instead of strictly controlling diet, which leads to malnutrition, it is better to increase exercise, exercise, consume calories in the body and keep fit.
Aerobic exercise can be said to be one of the important means to consume energy and excess fat in the body. The most distinctive aerobic exercise in China is Tai Ji Chuan. Tai Ji Chuan can burn a lot of calories every hour, which is called "no sweat to lose weight" exercise.
Tai Ji Chuan's movements are soft and slow. No matter what your physique and age, you are very suitable for practicing Tai Ji Chuan to lose weight, and the slimming effect is amazing.
When choosing sports, relaxing exercise is more beneficial to health, such as Tai Ji Chuan. Tai Ji Chuan pays equal attention to fitness and actual combat. In terms of fitness, Tai Ji Chuan is divided into two groups. All the way refers to Tai Chi culture, cultivating the mind and nourishing the nature, and is the masseur of the soul; The other refers to the Tai Ji Chuan frame, which exercises the internal organs and limbs of the human body and is a health coach of the body.
Tai Ji Chuan absorbed China's ancient regimen, demanding calmness, proper moderation, mental guidance, and deep meditation, and became a fitness exercise that combines static and dynamic, combines rigidity and flexibility, and exercises both inside and outside. In actual combat, we should adhere to the principle of "combining rigidity with softness" and "striking a thousand pounds with four or two blows", attack people in the later stage, and quickly change tactics to win the storm by rotation.
Super simple Tai Chi moves make you lose 20 pounds.
Many people's diseases are not only physical diseases, 60% of patients are related to the stress of life, especially gastrointestinal diseases, arteriosclerosis, heart disease, migraine, mental illness and so on.
It's convenient to practice Tai Ji Chuan. Unlike other sports, Tai Ji Chuan does not need strict environmental requirements. Tai Ji Chuan can practice two tricks in a small office and easily remove meat with simple gestures.
Experts say that practicing Tai Ji Chuan requires relaxation and concentration, so that the cerebral cortex can enter a state of protective inhibition, eliminate brain fatigue, activate emotions, and restore the balance of the nervous system, thus directly affecting the endocrine balance, enhancing immunity, and improving people's resistance to diseases.
At the same time, regular practice of Tai Ji Chuan can also inhibit the excitement of some chronic diseases in the cerebral cortex and play a positive role in the rehabilitation and medical treatment of some chronic diseases.
Oxygen health care can be used for people suffering from hypoxia, such as oxygen bars, miniature portable oxygen generators, etc., but the most effective way to replenish oxygen is to insist on exercise. Tai Ji Chuan requires abdominal breathing, keeping deep, long, thin and even breathing, and cooperating with movements, so that the respiratory muscles can be well exercised.
Long-term practice can strengthen breathing depth and increase vital capacity. In this way, when people are carrying heavy loads and climbing mountains, they will not feel "out of breath" as long as they adjust their breathing depth.
At the same time, due to abdominal breathing, the movement range of diaphragm is enlarged, the change of chest volume is increased, and the negative pressure and abdominal pressure in the cavity are also increased, so that the venous blood in the next step can return to the heart faster, thus accelerating blood circulation and promoting metabolism.
Super simple Tai Chi moves make you lose 20 pounds. Two: Tai Ji Chuan's weight loss principle.
"Relaxation" refers to relaxing muscles in practice, keeping a steady mind and not being nervous mentally, so that blood vessels will also relax, which is conducive to increasing the elasticity of blood vessels.
"Quiet" means quiet, calm and focused, which helps to regulate the functions of cerebral cortex and nervous system and has a certain effect on preventing and treating neurasthenia.
"Softness" means that the movements should be gentle, the eyes should be turned casually, and the movements should be coherent and not impatient, so that the organs of the whole body can cooperate with each other, which is helpful to coordinate the coordination functions between the various parts of the body, promote the metabolism of the next year, and enhance physical fitness.
"Deep" means breathing evenly and long. Strengthening the depth of breathing can increase the elasticity of cells, which is conducive to the increase of vital capacity and has a good regulatory effect on the respiratory system.
Super simple Tai Chi moves make you lose 20 pounds. Three: Simple and practical Tai Chi moves to lose weight.
Taiji vertical pile
Hands naturally hold the abdomen three inches below the navel, think about the abdomen with your mind, get peace, get rid of the old and get new.
Taiji tuishou
The body is as steady as Mount Tai, the movements change freely, the other person's limbs are controllable, and he can go back and forth freely.
Taiji independence
Enhance the control of brain nerves, strengthen the muscles of limbs, breathe naturally and have peace of mind.
Taichi diecha
Spread your legs 90&; Deg is upright, which strengthens the ligament strength of lower limbs and promotes blood circulation.
Taiji leg control
Control the balance of the body, so that the limbs can be controlled freely and retracted freely.
Taiji panbu
Strengthen leg strength, stretch ligaments and strengthen ankle strength.
Taiji Gong Jing
Concentrate, feel the mood, stay in the abdomen and adjust your body and mind.
Tai chi holding the ball
The movement is curved but not straight, straight but not stiff, controlling the yin and yang of the body and controlling the true qi in the abdomen.
Simple Tai Chi weight-loss movements may cause some muscle soreness at the beginning of practice, but gradually there will be redundant feelings in later practice. Because Tai Chi slimming action is special, it can not only exercise muscles, but also improve the metabolism of the body, strengthen the blood circulation of blood and lymph, and truly achieve the purpose of losing weight.
Super simple Tai Chi moves make you lose 20 pounds. Four: Tai Ji Chuan's health care function.
1, improve the nervous system
The function of the nervous system is to regulate the functional activities of all organs in the whole body and maintain the integrity and unity of the human body to meet the needs of changes in the external environment.
Through the coordination of thinking, breathing and action, Tai Ji Chuan promotes the improvement of the function of brain nerve cells and coordinates the process of excitation and inhibition of human nervous system, which has a good preventive and therapeutic effect on mental trauma and nervous system diseases, such as neurasthenia, insomnia and hypertension.
2. Enhance heart function, improve circulatory system and expand vital capacity.
Heart disease is the number one killer in the world. At present, there is no specific treatment for this disease in western medicine. Tai Ji Chuan can prevent heart disease, because Tai Ji Chuan is different from other sports.
Stretch slowly to relax the muscles of the whole body, so that the heart can get sufficient blood supply, but it will not accelerate the heart rhythm and increase the burden on the heart; Tai Ji Chuan breathes through a slow, slender, even abdomen.
It can make lungs full of oxygen, make intestines and stomach get peristalsis exercise, and enhance digestion and excretion functions. Therefore, people often practice Tai Ji Chuan to prevent and treat heart diseases, lung diseases, stomach diseases, constipation and hemorrhoids.
3. Improve people's balance ability and prevent osteoporosis.
One of the common accidents in the elderly is the femoral neck fracture caused by imbalance. Why is this the result? This is because of the decrease of bone calcium and osteoporosis in the elderly.
In Tai Ji Chuan, some movements are devoted to balance, and the balance ability of practitioners has been fully exercised. When practicing Tai Ji Chuan, one leg often supports the weight of the whole body, and the stress on the leg increases, so does the calcium content of the bone, and the bone becomes very strong. Therefore, people who often practice Tai Ji Chuan are less likely to break.
4. It has a bodybuilding effect.
Tai Ji Chuan's body posture requirements, such as hanging himself, sinking his shoulders and lowering his elbows, pulling his chest out, closing his abdomen and hips, and waist rotation during practice, enable the practitioner to fully exercise his whole body muscles and maintain a good figure.
Super simple Tai Chi moves make you lose 20 pounds. Five: the health care function of reverse abdominal breathing
1, increase oxygen intake
Chest breathing has little change in chest volume due to the limitation of rib movement space. According to related literature, about one third of the lungs do not play the role of chest breathing.
Even if the two breathing methods are used at the same time, the diaphragm usually moves down only 1 ~ 2 cm in quiet state. Tai Ji Chuan requires deep, long, thin and even breathing. What we call "reverse abdominal breathing" is actually "reverse abdominal deep breathing", and the diaphragm generally drops by 7 ~ 10 cm.
The bubbles in the lungs are fully utilized, and the oxygen intake is several times higher than that in a quiet state (of course, this effect can be achieved by taking a deep breath before turning back to the abdomen).
Oxygen is the basic substance for maintaining body function and generating exercise energy. Normal people can live for 20 ~ 30 days without food, 5 ~ 7 days without water, and die after brain hypoxia 10 minutes. Both bacteria and viruses have anaerobic characteristics, and human organ diseases are related to hypoxia.
Practicing Tai Ji Chuan often carries out "anti-abdominal breathing" for a long time, absorbing a lot of oxygen more than ordinary people, which is of course of great benefit to health. Usually, many people pay attention to "tonic". In fact, practicing boxing and increasing oxygen is a big "tonic" that costs no money.
2. Make the organs in abdominal cavity get effective massage exercise.
The characteristic of abdominal breathing is that the volume of abdominal cavity remains unchanged during breathing, so the pressure in abdominal cavity remains unchanged. Besides increasing oxygen intake, internal organs cannot be massaged.
Reverse abdominal breathing is the opposite. When inhaling, the diaphragm decreases, the abdomen adducts, the abdominal cavity volume decreases, and the pressure in the cavity increases. When exhaling, the diaphragm increases, the abdomen bulges, the abdominal cavity volume increases, and the pressure in the cavity decreases.
Under the action of high and low pressure, the internal organs in the abdominal cavity are undergoing a very rare all-round massage exercise. There is an evolutionary law of "use in and waste out" in the biological world. People's internal organs have been working and running around the clock since they left their mother's birth, which is easy to fatigue and decline and cause diseases.
Now you can get regular comprehensive massage maintenance, which is of great benefit to the maintenance and adjustment of its function. Of course, Tai Ji Chuan's waist-chest folding can also cause mechanical massage from the outside through the displacement of muscle movement, but compared with air massage caused by intra-abdominal pressure, its function should be that the latter is more comprehensive and significant.
3. Promote parasympathetic nerve hyperactivity and internal qi surge.
The practice of practicing boxing proves that deep, long, thin and even reverse abdominal breathing can cause parasympathetic nerve excitement in about ten minutes (basically consistent with the medical literature).
In addition to physiological phenomena such as slow heart rate, low blood pressure, peripheral vasodilation and endocrine regulation, there will also be abdominal fever (sometimes even a feeling of fever), and a warm current will surge up along the back (du meridian), and the upper body will start to sweat.
According to Chinese medicine and martial arts, it is the sense of qi that promotes the movement of "internal qi". This has a great regulating effect on various functions of human body, which should be the mechanism that practicing Tai Ji Chuan can improve many chronic diseases.
Super simple Tai Chi moves make you lose 20 pounds. Six: Practice Tai Ji Chuan to create great human wisdom.
One is the mind.
Tai Ji Chuan's movements require looseness, softness, roundness and liveliness. From the outside, it seems to be fluid, but in fact it is to seek quietness in motion and has profound connotation. Boxing practitioners will become broad-minded, generous and upright after long-term practice.
If a person has a broad mind and heroism, and acts according to the Taoist principle of "doing nothing without doing anything", he can achieve great things, so Taiji Chuan must first cultivate his mind.
In the application of Tai Ji Chuan's various techniques, Tai Ji Chuan's broad mind can be reflected.
The second is mentality.
Tai Ji Chuan's appearance requires steady movements, even speed, generous stretching and natural opening and closing, and requires the practitioners to act with a very balanced and stable mentality.
Especially in the hands of Tai Chi Tui, only when you are calm and have a stable mind can you "listen" to each other's intentions through skin contact, and then stretch with the music to win.
The taboo of practicing Tai Ji Chuan is impatience and recklessness. Over time, practitioners will form a stable, mature and resourceful psychological state.
Tai Ji Chuan pays attention to slow training, which also requires us to keep a peaceful mind.
In today's complicated and changeable social life, only with a stable psychological state can we handle some unexpected events in our work and life. Therefore, to practice Tai Ji Chuan, we should pursue psychological exercise.