As a quiet and active person, I don't want to go out in this cold winter, and the gym has stopped because of renovation. I have to find a sport that suits me.

In the past six months, my physical condition is not very good either. I always feel uncomfortable in my stomach, prone to insomnia, listlessness and fatigue. How to keep yourself youthful and energetic has always been an exploratory problem. Appearance is easy to get old. How to keep your appearance in this period or in a younger state is what every woman is doing.

Traditional Chinese medicine believes that various diseases, including facial problems, such as spots and acne, will show local symptoms in stagnant places. Conversely, the local problem may be which meridian you have a problem with. This is what I have always believed.

In this year's plan, I joined a sport for myself-Baduanjin, which I learned at school and occasionally practiced. There are many treatments in Chinese medicine, such as acupuncture, moxibustion, massage, guidance and medicine. Baduanjin belongs to a guiding function, which can dredge meridians, remove blood stasis, protect body fluid, invigorate qi, reduce blood fat and blood pressure, dredge qi and blood, and soften the body. The technique is divided into eight sections, and each section has an action, hence the name "Eight-section Brocade". This method is easy to learn, saves time and plays an extremely important role. The effect is suitable for men, women and children, and can make thin people strong and fat people lose weight.

Any method is a good one as long as it is useful to you. Practicing Baduanjin is not limited by the venue, so you don't have to go outside like running in winter. In addition, the time is short, it only takes 12 minutes at a time, and you can practice in the morning, at night, or during office hours. This is the sport that suits me best.

Second, action.

So I joined the fitness exercise without hesitation and asked myself:

1, exercise every day, once in the morning and once in the evening, is as important as brushing your teeth, washing your face and eating.

2. Punch in Weibo after practice.

I have been insisting on it for five days now, and I feel different every day:

The first day: once in the morning, I sweated slightly, but I was very comfortable; I didn't have a lunch break at noon because of something, and I rushed to hand in the materials in the afternoon. I was busy until I got off work, so I turned on the video and practiced it again. People feel refreshed in an instant, and fatigue disappears.

The next day: After practicing, I feel very energetic.

Day 3: My leg hurts a little. I can fall asleep at noon and fall asleep soon. I used to lie down for a long time and it was difficult to sleep.

Day 4: My leg hurts a little, but my whole body is relaxed.

Day 5: I feel tall and straight after practicing this morning. I shrugged my shoulders a little and looked in the mirror. I felt a breath in my body, which kept you standing straight without getting tired. It suddenly occurred to me that if children start practicing Baduanjin at an early age, will they correct many inappropriate movements and grow tall and straight?

Third, the method

Baduanjin has many versions, different genres and slightly different movements. I followed the video tutorial released by the State Sports General Administration, which is popular and suitable for most people to practice.

Detailed tutorial with decomposition actions:

? Often 60 minutes, it is recommended to watch under wifi.

(The following information is for reference)

Li Shi ba Duan Jin

In the first paragraph, hold triple energizer in both hands.

(1) Feet are parallel and shoulder width apart. Slowly raise your arms over your head from the left and right sides, cross your fingers, turn your palms over and lift them up as far as possible, so that your arms can be fully stretched, without being nervous, just like stretching. At the same time, look up slowly, with an air of Optimus Prime, and breathe in slowly at this time.

(2) Turn your palms down. When you are falling to the chest height in front, turn your palms up again with the fall, and lower your head slightly, so that your eyes will be handy. Come in together and exhale slowly.

To do this, put your palms down and practice four to eight times. Another exercise method, the difference is that every time you pull up, your arms are slowly raised on your side and your heels are raised at the same time. Keep your eyes straight and your head up, but don't be nervous. Then put your hands apart, press them in front of you, your heels fall, and your breath slowly sinks in your abdomen. Press this four to eight times.

This prescription mainly regulates triple energizer. It can also prevent and treat lumbago, back muscle stiffness, cervical spondylosis, eye diseases, constipation, hemorrhoids, leg vasculitis, flat feet and so on. This prescription is also an excellent method for relaxing the chest, promoting digestion and relaxing bowels, consolidating essence and tonifying kidney, strengthening bones and muscles and relieving fatigue. When used to treat and prevent vasculitis, we should take the practice of raising our heels and practice repeatedly every time.

The second paragraph, the sculpture of the bow.

(1) The feet are opened in parallel, slightly wider than the shoulders, in a stance of horse stance. Upper body upright, arms bent flat on chest, left arm on top, right arm on the bottom.

(2) Make a fist, with the index finger and thumb splayed in a figure of eight, with the left hand slowly pushed flat, the left arm straight, and the elbow of the right arm bent and pulled back to the right, and the right fist stopped in front of the right rib, with the heart of the fist facing upward, like a bow. Look at your left hand.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right sides are opposite, so the left and right bows are opened 4 to 8 times.

The focus of this action is to improve the blood circulation in the thoracic spine and neck. Clinically, it has a certain therapeutic effect on sequelae caused by concussion. Cardiopulmonary function is enhanced. By expanding the chest and extending the arms, we can exercise and strengthen the skeletal muscles of the chest ribs, shoulders and arms, which is helpful to maintain the correct posture and correct the bad posture such as shoulder retraction and round back.

The third paragraph regulates the spleen and stomach.

(1) Hold the palm of your left hand vertically upwards, then flip the palm rest, with the fingertips to the right, the palm of your right hand pressed downwards and the fingertips forward.

(2) The left hand is downward in front of the body, and at the same time, the qi and blood are pulled downward, and then the whole body is relaxed and natural standing is restored.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. This way, the left and right hands alternately raise 4 to 8 times.

This action mainly acts on the middle focus, and the limb extension should be gentle and slow. Because both hands alternately lift one hand and press the other hand, the internal organs and muscles on both sides are pulled in opposite directions, especially the organs such as liver, gallbladder, spleen and stomach, thus promoting gastrointestinal peristalsis, enhancing digestive function, and persisting in practice for a long time, which has preventive and therapeutic effects on the above-mentioned organ diseases. After proficiency, you can also cooperate with breathing, lift and inhale, and fall and exhale.

The fourth paragraph looks back from the seven wounds of five plants

(1) Feet are parallel and shoulder width apart. The arms are naturally drooping or akimbo. The head and neck drive the spine to twist slowly to the left, look behind and inhale at the same time.

(2) The head and neck drive the spine to turn slowly to the right and restore head-up vision. At the same time, relax the whole body with exhalation.

Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. Look around like this, 4 ~ 8 times at a time.

Improving the blood circulation of the head and neck is helpful to relieve the fatigue of the central nervous system. The formula has a good effect on preventing and treating cervical spondylosis, hypertension, eye diseases and strengthening eye muscles. When practicing, be cheerful, smile, be happy from the heart and smile from the heart. Only in this way can we cooperate with the action to prevent and treat five injuries and seven injuries. In addition, this type should not only twist the head and neck, but also twist the whole spine, even the two thighs. Only in this way can we strengthen the five internal organs and improve venous blood return.

The fifth paragraph wagged his head and got angry.

(1) Stand with your hands akimbo, exhale slowly, twist your waist to the left, bend over, and exhale the residual breath slowly. Continue to move, head down from left to right, lead your neck forward like a small spoon scooping water, slowly raise your head from the right and inhale at the same time; Twist your waist to the left, regain your standing posture, and exhale slowly and deeply. At the same time, relax the whole body, and at the end of exhalation, do several rhythmic waist-pinching movements with both hands at the same time.

(2) The action is the same as (1), but the left and right are opposite.

In this way, (1) and (2) actions are alternately performed 4 to 8 times.

In addition to emphasizing relaxation, this type of action must also emphasize silence to relieve tension and make the mind clear. The movement should be kept freely, the exhalation time should be prolonged, and the excitement of sympathetic nerves should be eliminated, so as to get rid of the "heart fire". At the same time, it also has a certain effect on the joints, ligaments and muscles of the waist and neck, which is helpful to the operation of Ren Du Chong Mai.

The sixth paragraph climbs the feet with both hands, strengthening the kidney and waist.

(1) Feet are parallel and shoulder-width, palms press umbilicus.

(2) The palm is divided into the back waist along the vein.

(3) The upper body leans forward slowly, keeping the knees straight, and massaging the palms along the coccyx to the heels. Massage along the outside to the inside of the foot.

(4) The upper body is straight, and the hands are massaged to both sides of the umbilicus along the inner thighs. Repeat the pitch 4 ~ 8 times.

The waist is the key part of the whole body exercise, which mainly exercises the waist and also strengthens the activities of the abdomen and various internal organs. The waist is also the location of the abdominal ganglion "abdominal brain". Because of the rhythmic movement of the waist (pitching back and forth), it also improves the blood circulation of the brain, enhances the regulation function of the nervous system and the physiological functions of various tissues and organs. Long-term exercise can strengthen the waist, tonify the kidney, wake up and improve eyesight, and exercise and strengthen the waist and abdominal muscles. The elderly and infirm should gradually increase the bending movement, and those with severe hypertension and arteriosclerosis should not bow their heads too low.

The seventh paragraph saves boxing to glow and increase strength

Preparation posture: open your feet to form a just look pile, with fists on your waist, fists facing up and eyes wide open.

(1) Move forward slowly with the left fist, which can be either a fixed fist or a prone fist. When punching, the waist is slightly twisted to the right, the left shoulder changes with the previous punch, the palm arm rotates outward to grasp the fist, and the fist lies on the waist.

(2) The action is the same as (1), but the left and right are opposite. Strike 4 ~ 8 times alternately from left to right.

This type of action requires two fists clenched, two thumbs firmly grasping the ground, relaxing the chest and straightening the neck, focusing and glaring. This kind mainly exercises the muscles of limbs, waist and eyes. Its function is to relax the whole body qi and enhance lung qi. Excite the cerebral cortex and autonomic nerve at the same time, which is beneficial to the operation of qi and blood. It also has the function of strengthening the bones and muscles of the whole body.

After the eighth paragraph, everything goes wrong.

Ready posture: feet parallel to each other, shoulder width, or feet together.

Raise your arms over your head, lift your heels and inhale. The arms fall forward by themselves, and the heels also fall with them, so as to cooperate with exhalation. Relax all over. So rise and fall 4~8 times.

Under the guidance of the limbs, the inspiratory arm raises its head at its own sides, exhales and falls, and at the same time relaxes the whole body, leading the "turbid gas" from the head to the Yongquan and discharging it out of the body. Because the heel moves elastically and rhythmically, it can exercise the ligament between vertebrae and joints, and can prevent and treat various diseases of vertebrae and flat feet. At the same time, it is beneficial to the circulation of spinal fluid and the enhancement of spinal nerve function, thus strengthening the regulation of systemic nerves.

Password practice version: often 12 minutes.