Practicing Tai Ji Chuan can reduce fatigue, strengthen bones and muscles, and improve mentality. Tai Ji Chuan is a kind of exercise that many old people like, and now many young people join it. Let's take a look at how practicing Tai Ji Chuan can reduce fatigue, strengthen bones and muscles and improve mentality.
Tai Ji Chuan can relieve fatigue, strengthen bones and muscles, and improve mental state. 1 A study published by American researchers confirmed that Tai Ji Chuan can not only relieve joint pain, reduce fatigue, strengthen bones and muscles, improve the stretching and balance ability of human body, but also improve mental state and relieve mental stress.
The study was done by researchers at the University of North Carolina School of Medicine. Researchers presented the research results at the annual meeting of the American College of Rheumatology in Atlanta.
The researchers selected 354 volunteers from North Carolina and New Jersey and randomly divided them into two groups. Group A attended an eight-week training course in Tai Ji Chuan twice a week, while Group B did not. Volunteers participating in the survey must be arthritis patients.
Must be 18 years old or above, and can move freely without the help of others. Researchers also stipulate that volunteers can practice Tai Ji Chuan standing or sitting.
Eight weeks later, the researchers conducted a physical fitness test and psychological evaluation on the subjects. The results show that the physical and mental state of volunteers in group A shows the following changes: joint pain is reduced, fatigue is reduced, physical strength, stretching and balance ability are enhanced, energy is vigorous, and emotional fluctuation is less.
However, group B did not have these changes or the changes were not obvious. Callahan, the lead author of the research report, said that studies have shown that practicing Tai Ji Chuan is particularly effective in relieving various types of arthritis, including rheumatoid arthritis and osteoarthritis. He said that this research result is applicable to everyone.
Because the interviewees come from different regions, their living environment is also different. In addition, men sweat more and are weak.
Practice Tai Ji Chuan more to strengthen your physique.
Tai Ji Chuan can relieve fatigue, strengthen bones and muscles, and improve mentality. Tai Ji Chuan is a unique body-building exercise developed on the basis of traditional health-keeping methods of "induction" and "breathing". It advocates "guiding qi with intention and transporting the body with qi", and there are also exercise methods of practicing qigong and adjusting the heart. Thus, Tai Ji Chuan's consciousness, breathing and movements are closely combined.
"training the mind, mind and body" is a unified internal boxing action, "starting from the heart, then moving inside, then moving outside"; And form a unique boxing method that combines rigidity with softness, moderate speed, changing storage and development, and controlling internal strength.
As a sport, Tai Ji Chuan has the function of health care. The secret lies in its "immobile" physical activity, which can stimulate various tissues and organs with a certain intensity and quantity, and stimulate and promote a series of adaptive changes in physiology, biochemistry and morphological structure.
Transform and develop physique in the direction of strengthening. For middle-aged and elderly people and patients with chronic diseases, it can delay the deterioration of the structure and function of various tissues and organs of the body, and can effectively play the role of fitness, treatment and delaying aging.
Traditional Chinese medicine believes that man is an organic whole, which is connected from top to bottom by meridians, with internal and external communication, internal organs and external limbs. Tai Ji Chuan's unique practice method is beneficial to dredge meridians. First of all, we know that the sudden, intense and lasting stimulation of the seven emotions will cause the disorder of human qi, and the imbalance of viscera, yin and yang, qi and blood.
Tai Ji Chuan, on the other hand, emphasized that relaxation of the whole body can weaken, transfer and overcome the seven emotional stimuli of internal injuries, which is conducive to the dredging of meridians. Secondly, Tai Ji Chuan's moderate and appropriate exercise will warm the whole body and increase the speed and intensity of meridian conduction.
Conducive to the circulation of pulse and qi in the meridian system with endless internal and external circulation, conducive to the smooth connection of meridians, so that qi and blood can fill the whole body, nourish various organs and tissues, nourish yin and yang, maintain and protect the body's functions, and enhance the ability of disease resistance and self-repair.
Thirdly, in the Tai Ji Chuan movement, the winding movement composed of waist rotation and limb flexion and extension has different pulling, squeezing and kneading effects on more than 300 acupoints all over the body. This is actually a kind of self-massage, which can play a similar role to acupuncture, activate meridians, stimulate the qi of meridians, dredge meridians and regulate excess and deficiency.
Strengthen the maintenance and contact with the physiological functions of various tissues and organs to make them in a coordinated and orderly state. Tai Ji Chuan pays great attention to the way of keeping in good health, which is the unity of nature and man, and the unity of form and spirit. Tai Ji Chuan's combination of movement and static makes Tai Ji Chuan more in line with the fitness principle of moderate exercise.
At the same time, Tai Ji Chuan's unique intention of calming the mind makes it easier to calm down, which can effectively block the interference and disorderly influence of excessive and intense seven emotions on qi and blood, and protect "Shen Yuan" from playing its normal role in regulating human physical and mental health.
Tai Ji Chuan is a science with a long history and rich contents, which contains rich and unique practice methods. Tai Ji Chuan not only inherited the traditional way of keeping in good health in ancient China, but also developed it on the basis of modern science, which made it obtain greater health care effects in fitness, treatment and anti-aging.
Have special effects that drugs can't. This special effect is not desirable, and the following aspects must be achieved in practice:
First of all, we should standardize the movement, that is, the body posture should meet certain sports standards, which is also the action requirement of various formulas, no matter how ever-changing the movement is. Only the standardization of body posture and movements is conducive to "obeying the will"; Conducive to limb lengthening
Being more flexible in showing the characteristics of being positive, loose, round and light is conducive to "resisting movement with quietness", "seeking quietness in movement" and "keeping the spirit inside", so that boxing practice presents a virtual spiritual realm with only intentional movement but no body movement consciousness, and the practice enters a higher level, so as to achieve cohesion from the inside out.
Successful internal and external training, to achieve physical and mental unity. To reach the standard of action, we must first be natural and relaxed physically, and at the same time be relaxed mentally, so as to achieve "body quietness".
Tai Ji Chuan adopts abdominal breathing, which requires deep, even, thin, slow and long, but beginners should not deliberately pursue these, as long as they use smooth and natural breathing. Abdominal forward breathing is also the only way to realize abdominal reverse breathing, which will increase the regulation of the somatic nervous system on breathing.
So as to have a better influence on the autonomic nervous system to regulate visceral function. But beginners should not blindly adopt this breathing method, otherwise it will not only affect sports practice but also hold their breath. In fact, as long as the movements are skilled, the abdomen is more and more coordinated.
It is only a matter of ripe fruit to realize abdominal reverse breathing. The philosophy of Taiji Chuan is natural and cannot be violated. Therefore, beginners must follow the principle of smooth breathing and avoid rushing for success.
Tai Ji Chuan's good health care function can only be brought into play through long-term exercise. First of all, like other sports, the appearance of Tai Ji Chuan's exercise effect is a cumulative process, with the law of quitting without exercising. In addition, physical recovery and physical improvement is a slow process.
As the saying goes, "getting sick is like a mountain, and getting sick is like reeling." This is a fact. Tai Ji Chuan has the function of strengthening the body and treating diseases, but it has no immediate effect.
Secondly, Tai Ji Chuan's health care function is the result of comprehensive exercise of "training body, mind and heart", and it is a long-term process to master the true meaning of Tai Ji Chuan. "Practicing 39 in winter and squatting in summer" just reflects the indispensability of practicing boxing.
Third, practice has proved that Tai Ji Chuan's health care efficacy lies in persistent practice. Everyone who is determined to keep in good health by practicing Tai Ji Chuan should learn from it the truth of perseverance.
The so-called "success is inevitable" is a process of self-defeating, and it is also a process of developing the habit of playing Tai Ji Chuan with growing interest. With this change, the sense of fullness, pleasure and happiness of physical and mental health will arise spontaneously, and the improvement of the quality of work and life will come unexpectedly.
The joy of life will be enjoyed more, and we will have a deeper understanding and feeling of Tai Ji Chuan's three functions of fitness, treatment and anti-aging. Then strengthen the confidence and interest in practicing boxing, and finally let Tai Ji Chuan become a mentor on the healthy road for practitioners.