It has been spread for more than 800 years since the Song Dynasty. Because of its simple action and good practical effect, it is deeply loved and popularized by people.
As the saying goes, qi and blood are smooth, and all diseases are not born. Ba Duan Jin Jin can dredge meridians, harmonize qi and blood, and fill viscera with body movement from the outside to the inside, which has the effects of slimming, strengthening body and eliminating diseases.
The Ba Duan Jin skill recommended to you today is a set of skills that have quietly become popular among the people during the epidemic.
Baduanjin has also become the preferred exercise method for patients and medical staff in Fangcang Hospital. This method is simple and easy to learn, and the effect is remarkable.
Ba Duan Jin Yi * * * has eight movements, corresponding to eight formulas, which combines the stretching of yoga and the relaxation of Tai Ji Chuan, and has little restriction on the crowd who use clothes and props to exercise in the venue. This is a sport for all ages.
Learning Baduanjin can increase muscle and reduce fat, and can also improve cervical spondylosis, scapulohumeral periarthritis, migraine, insomnia and other problems. It is especially suitable for office workers who are sedentary and stand with their heads down. It is especially effective for people who play mobile phones with computers for a long time, fly by car, change their homework after driving, and lack exercise.
Many people think that Baduanjin is an exercise method for the elderly, but it is actually more suitable for young people to practice.
At the moment when the pace of life is getting faster and faster, it has invisibly brought great pressure to young people, leading to impetuous emotions and neglecting physical and mental health. Practice the golden eight-position to relieve physical fatigue and emotional impetuosity.
Baduanjin is a traditional health-preserving exercise, which can cure diseases before they occur. It is to treat diseases that have not happened and will happen, and it can also alleviate and improve diseases that have already happened.
Everyone needs a period of persistence, and it will be slowly reflected in the body.
Keep practicing, and you will have unexpected results.
After learning Baduanjin, you can practice it for 3~5 days a week, 2~3 times a day, each time 10 minute, for three months according to your physical condition and work situation. You will form a habit, or you can choose one of the eight-segment brocade techniques to practice alone, or you can achieve the effect of exercise.
You can also practice together, and you can mobilize your family to practice eight or eight Duan Jin together, urge each other to make progress and live a healthy life together.
It has a certain amount of exercise, and under the correct guidance, it can exercise our whole body muscle strength.
Generally, you will sweat after practicing and feel particularly comfortable. It has the function of increasing muscle and reducing fat. Now many young people eat irregularly because of the pressure of work and life. There will be more diseases with stomach, which is a good skill to regulate stomach.
Many young people go for gastroscopy, including some gastrointestinal operations. This skill is really suitable for young people to practice.
Ba Duan Jin has requirements for breathing. Explain the breathing problem.
For beginners, the correct breathing is natural breathing, so don't overemphasize a certain action of breathing.
Before practicing breathing, practice your movements until your hands and feet are in harmony.
The general direction to pay attention to when breathing is: inhale when you get up and exhale when you fall; Inhale when opening, exhale when closing, and then there is a process of holding your breath at the end of each action.
Next, I will explain one action at a time. First of all, I will take a posture, breathe naturally at first, and then inhale when I spread my arms. Come forward and exhale while holding the ball.
The first action, holding triple energizer in both hands: inhale when lifting. Hold your breath when you look forward and exhale when you fall.
By stretching the trunk of the limbs, exercise can adjust the triple energizer, dredge the second meridian of Ren Du, the Yin San meridian of hands and feet, the Sanyang meridian and the corresponding parts of the spine.
At the same time, the chest can be enlarged, and the abdominal and pelvic organs can be pulled and massaged.
Promote the circulation of qi and blood and improve the function of viscera.
It has a good effect on preventing and treating shoulder diseases and cervical spondylosis.
The second action is like taking a sculpture when opening the bow left and right, inhaling when crossing and exhaling when opening the bow. Hold your breath at the last formula and exhale when you break up.
When opening the bow left and right, the chest cavity can be enlarged and the vital capacity can be increased.
Through the movement change of the wrist-called dragon claw, the hand nerve is stimulated, the microcirculation is improved, the vital capacity is increased, and the cardiopulmonary function and toe joint flexibility are improved.
Squatting into a horse stance can strengthen the leg strength and promote blood return.
Expanding the chest and shoulders and turning your head can strengthen the movement of cervical and thoracic vertebrae.
Conducive to correcting bad postures such as hunchback. Effectively prevent and treat cervical spondylosis. Diseases such as periarthritis of shoulder.
The third action of regulating the spleen and stomach must be mentioned separately: inhale when lifting it on your hand. Please hold your breath when setting the formula. Exhale when falling.
When moving up and down into a fixed posture, it can promote gastrointestinal peristalsis, adjust the tension of muscle ligaments on both sides of the spine, and stimulate visceral nerves. It can improve the function of internal organs, especially the spleen and stomach.
In the process of holding down both hands. It is beneficial to the function of clearing spleen and reducing turbidity. Improve human digestion and absorption capacity.
Facing Rush with palms up and down can enhance the flexibility and stability of the spine. Conducive to prevention and treatment of shoulder and neck diseases.
The fourth action is to look back after five injuries: inhale when cantilever.
Please hold your breath when choosing the formula. Exhale and squat when you swing and press.
Through the outward rotation of the arms to spread the shoulders and expand the chest, exercise can start the qi of the meridians of the whole body, coordinate yin and yang, and adjust the functions of the five internal organs.
When you turn your head and look back, you can stimulate the cervical Dazhui point, pull the bilateral carotid arteries and improve the blood supply to the brain. Enhance neck and back muscle strength. At the same time, it can relieve visual fatigue and prevent Alzheimer's disease and cervical spondylosis.
The fifth action, wagging your head and getting angry. Inhale when your hands are raised. Exhale when pressing the thigh root. Squat down, then lift and inhale, and exhale when you lean forward. The first half exhales. Inhale in the second half.
Exhale when you bulge. Then raise your arm and inhale when you close it. Exhale when falling.
Swinging your head and tail can improve yang. Improving visceral nerve function is helpful to improve the function of ovary, uterus, prostate and bladder.
Spine rotation has a good health care effect on the spine.
At the same time, the abdominal organs are squeezed and massaged to promote the digestion, excretion and transportation of middle and lower coke.
Squat down and move the center of gravity left and right to move the hip joint.
And develop the strength of lower limbs and improve the stability of the body.
The sixth action, hands climbing feet strong kidney strong waist:
Inhale as you push forward. Exhale when falling.
In the middle, naturally adjust your breathing. Exhale when moving backwards.
Hold your breath when rubbing your feet and wear them 90 degrees forward.
Inhale when lifting.
Breathe down.
This is the smell of climbing your feet with both hands and strengthening your kidneys and waist.
Protrusion and dorsiflexion of the spine can enhance the muscle strength related to the spine. Improve the stability, flexibility and ductility of the spine. Can effectively prevent and treat diseases such as cervical vertebra and lumbar vertebra.
Pressing and grinding palms backwards, magic luck and bending down to climb feet can pull meridians, stimulate acupoints, and the action of getting up can strengthen the waist and kidney.
The seventh move, the fist sinks and stares, increasing strength:
Exhale when punching.
Hold your breath when you rush.
Breathe naturally when grasping.
Exhale when you pull it back.
By glaring, eyes wide open, magic luck grasping the ground on both sides, grasping the ground with toes, squatting down with a horse stance just look and so on. The muscles of the whole body. Meridians are pulled by force. Strengthened the hidden snow in the anus. Has the effects of relieving diarrhea, strengthening tendons and bones, and enhancing strength.
By keeping the hip joint and head still when punching, strengthening the left and right torsion of the spine is beneficial to improve the rotation range and flexibility of the spine.
The eighth measure: seven pimples disappear after illness.
Inhale when lifting your feet.
Hold your breath when you mention the top.
Then exhale when you stamp your feet.
Finally, inhale when your arms are straight.
Exhale when your arms are folded forward.
Breathe naturally when your hands are crossed.
The action can squeeze and vibrate the internal organs by stretching the spine and leaning back. Promote the reduction of visceral joints and relieve the tension of joints and muscles all over the body.
Grasping the ground with toes and lifting the heel can stimulate the soles of the feet and develop the strength of the calves. Improve the balance ability of the human body.
This kind of action can consolidate the practice effect and gradually return to the state before practice.
Through the coordination of breathing and corresponding movements, everyone will have different experiences and feelings about Ba Duanjin's movements.
In addition, you should also pay attention when doing knees and squats. Don't buckle your knees and don't stick them out, which will cause some wear and tear on our knees.
The way to protect your knees is not to exceed your toes.
If you kneel forward, the load on your knees will be very heavy. My knee hurts easily if I practice too much.
Personally, I think Baduanjin is cool. It consolidates and maintains the muscles of internal organs and meridians. It not only combines the relaxation of Tai Ji Chuan and the stretching of yoga, but also integrates the traditional health preserving concept of traditional Chinese medicine. It is a particularly fashionable, convenient and effective health-keeping exercise.