For skeletal muscles-correcting the spine
Playing Tai Ji Chuan has obvious exercise effect on our spine. Practicing Tai Ji Chuan involves the waist in almost every movement, which has a good effect on the shape and structure of the spine over time. "It is rare to see that elderly people who practice Tai Chi will have spinal deformities, and humpbacks are even rarer."
Humpback is a typical senile deformity, which is the result of aging, but for people who often hit Tai Ji Chuan, the incidence of humpback is far from so high. If you play Tai Ji Chuan regularly, the range of motion of the spine will be better and the incidence of osteoporosis will be lower. "There are two main reasons for osteoporosis in the elderly. One is lack of exercise, and the other is lack of calcium. You can't blindly supplement calcium without exercise. Tai Chi requires consistent movements and also has certain anti-aging effects. "
Breathe-have an "open" mind
Taiji lovers often have an "open" mentality, which is attributed to long-term persistence. People who often practice Tai Ji Chuan have good lung tissue elasticity and large chest activity, and at the same time, they will enhance the ventilation function of the lungs.
Tai Ji Chuan, mostly abdominal breathing, breathes deeply and evenly. During repeated movements, the abdominal muscles and diaphragm often move, so it can increase the ventilation function. It can also change the abdominal pressure regularly, accelerate the blood flow in the body and improve the ventilation function of alveoli, which are helpful to maintain the activity ability of the elderly. Therefore, we often see old people who play Tai Chi, who recover quickly without breathing. This is the secret.
Material metabolism-anti-cholesterol
The influence of Tai Chi on the body is often subtle, as is the treatment of cholesterol. Zhuge Chunying said that Tai Ji Chuan has a good effect on calcium and phosphorus metabolism in lipids, protein and inorganic salts. She stressed that playing Tai Chi can also affect substance metabolism, which can be said to be an exercise to prevent aging.
Previous experiments have proved that after playing Tai Ji Chuan for 5-30 minutes, the cholesterol content in the blood will decrease, especially for the elderly with elevated cholesterol. The metabolic study of the elderly with arteriosclerosis before and after exercise shows that after 5~6 months of exercise, the albumin content in the blood of the elderly increases, but the globulin and cholesterol content are obviously less, and the symptoms of arteriosclerosis will be greatly alleviated.
For the cardiovascular system-a good way to eliminate blood stasis
Tai Ji Chuan has many movements, including the movements of each group of muscles and joints, as well as rhythmic breathing movements, especially diaphragm movements. Zhuge Chunying said that the combination of these actions can strengthen the circulation of blood and lymph and reduce the phenomenon of blood stasis in the body, which is a good way to eliminate blood stasis in the body.
Playing tai chi often requires "qi sinking into the abdomen", that is to say, qi sinking. Actually, this is a kind of diaphragmatic breathing. Through the contraction and relaxation of diaphragm and abdominal muscles, abdominal pressure is constantly changed, blood circulation is accelerated and improved. Therefore, Tai Ji Chuan's essentials can not only massage the liver regularly, but also eliminate liver blood stasis and improve liver function.
Worried about the "software system" of the central brain
As we all know, the nervous system is the "backbone" of the human body, the most important part of all regulatory systems, and the center that regulates and dominates the activities of all systems and organs. Zhuge Chunying pointed out that the social rhythm is fast and the pressure is high, and the central nervous system is often "overwhelmed", which leads to diseases. Therefore, if any kind of exercise can enhance the function of "backbone", it will have good health care significance for the whole body.
Practicing Tai Ji Chuan requires "peace of mind" and "concentration", which has a good exercise effect on brain activity. In action, Tai Chi should be practiced "completely", from the eyes to the upper limbs, trunk and lower limbs, and it should be up and down in disorder and consistent. Because the movements are sometimes complicated, they need good control and balance. Invisibly optimize the "software system" of our brain again and again and strengthen the working ability of the system.
Stimulate digestion-mechanically and prevent constipation.
The so-called "everything has its vanquisher", because the central nervous system is in charge of all the systems in the body, so practicing Tai Ji Chuan often can achieve the effect of "beating cows across the mountain". By improving the activity ability of the central nervous system, we can improve the digestive system and avoid digestive diseases caused by nervous system disorders, such as the disorder of exercise secretion and absorption.
In addition, Tai Ji Chuan's regular breathing exercise can mechanically stimulate the intestines, improve the blood circulation of the digestive tract, promote digestion, prevent constipation, and solve a major problem in the life of the elderly.
The role of Tai Ji Chuan
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.
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 through slow, slender, uniform abdominal breathing, make the human lung oxygen enough, gastrointestinal peristalsis get exercise, enhance the function of digestion and excretion, so often exercise Tai Ji Chuan, good for heart disease, lung disease, stomach disease, constipation, hemorrhoids, etc.
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's sports, some movements are devoted to balance ability, and the balance ability of the practitioners is 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.
It has the function of fitness.
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.
Ten taboos in practicing Tai Chi.
Avoid distractions
Tai Ji Chuan is divided into three parts and seven parts, and his skill is profound. Recruit for art, god for potential, recruit without god for weakness, and recruit magical powers for spiritual power. Divine power penetrates the heart, divine power is unpredictable, and divine power is majestic and sharp. To practice Tai Ji Chuan, you should keep your hands, eyes and body in sync and be clear-headed.
Avoid looseness and weakness.
Relaxation is the gateway to Tai Ji Chuan, and it is also the first level for Tai Ji Chuan practitioners to get started. Relaxation is to relax joints and vertebrae, expand muscles, tendons and skin, and let qi and blood reach the extremities. It is by no means loose, loose or lax.
Don't be rigid, practice strength.
Tai Ji Chuan's original intention is not to exert strength, but to be soft and hide strength. Loose is the door of Tai Chi, and just a stumbling block to Tai Chi. It is Tai Ji Chuan's taboo to use qi stagnation and strength to hurt qi.
Avoid assault tactics
Tai Ji Chuan's rule of attack and defense is: don't hit the top, roll with the punches, turn strength into strength, and pull out a thousand pounds. Surprise tactics not only can't win, but also easy to lose both sides.
Avoid frivolous dancing.
The basic requirements of Tai Ji Chuan are levelness, stability, weight and reality. "_, stroke, squeeze, press, pick, _, elbow, lean" is Tai Ji Chuan's fist, and "circle, spin" is Tai Ji Chuan's movement track. Tai Ji Chuan is a kind of "smart" fist, frivolous and ostentatious, beautiful and useless, which is not good for your health.
Avoid going door to door.
Tai Ji Chuan is a family boxing, and it is very important to practice both inside and outside. It's hard to be a master when you practice the family's boxing moves.
Avoid miscellaneous boxing and practice together.
Tai Ji Chuan and other miscellaneous boxing practice together, easily lead to scattered qi and blood in the body, and it is very difficult to practice on Sunday.
Avoid excessive haste.
You can't succeed by studying alone, but by practice. Only by practicing your throat can you succeed. Without a through train, haste makes waste.
Avoid overdoing it and seek work.
The key to practicing Tai Ji Chuan is to build a good bridge and adjust your breath. Only by attacking it with slow fire can the body fluid fill the pool water and nourish it with Dan medicine. If the mouth is not loose, the teeth are clenched and the bridge is too tight, it will be dry and bitter, which will damage the essence and consume gas.
Don't be jealous of words.
The core of practicing Tai Ji Chuan is to purify the mind, regulate the breath, and produce fluid for alchemy. The distracting thoughts in my heart are a big obstacle to practicing boxing well and must be eliminated. Secondly, as the saying goes, "It's nothing but talking." Practicing boxing consumes Tianjin and gas, which is the culprit, and it should be strictly controlled.