(1) Action

Fitness qigong? Baduanjin is an entry-level technique characterized by body movements. It can strengthen bones and muscles, regulate viscera, dredge meridians and harmonize qi and blood through physical exercise, so as to achieve the purpose of physical fitness. Its main features are positive potential and circular strokes. The whole set of movements seems to be horizontal and vertical, but it is actually Fiona Fang's counterpart, elastic combination, health qigong? This style is reflected in every style of Baduanjin. For example, in the style of "opening the bow from left to right like a sculpture", both hands open the bow from the chest to both sides, and then fall in an arc from both sides. The action starts from a horizontal plane and takes a semicircle as the path, which embodies the tension when opening the bow and the soft beauty when recovering in Founder. The achievement method of the above-mentioned Ba Duan Jin is characterized by a natural state of seeking relaxation, distinguishing between reality and falsehood, stressing rigidity and softness, and knowing the inner strength only after the movement enters the proficient stage. In the beginner's stage, we should master the essentials of each kind of action (which will be introduced in detail below), first seek the overall action, then seek the circular action, first experience softness, and then experience both motion and static.

(2) Breathing

Fitness qigong? Ba Duan Jin used reverse abdominal breathing in practice, and at the same time cooperated with levator ani breathing. The specific method is to lift the anus, abdomen and diaphragm when inhaling. After exhaling, the muscles drop, the abdomen relaxes and the anus relaxes. When combined with actions, follow the breathing principle of starting inhalation and exhalation, opening inhalation and exhalation, and storing inhalation and exhalation, and hold your breath at the alternation of tightness and dynamic and static changes of each main action. For example, "hold the heavenly triple energizer with both hands", and inhale when holding it with both hands; Hold your breath while pulling; When your hand falls, exhale. At the beginning of the movement, give priority to natural breathing, don't deliberately pursue thin, even, deep and long breathing, and don't let breathing become a psychological burden to avoid dizziness, nausea, palpitation and shortness of breath. It is necessary to vary from person to person, according to one's ability, and the coordination of movements and breathing should be natural and gradually enter a state of self-regulation.

(3) in terms of concept

Practice health qigong? The psychological activity of Ba Duan Jin style is not to keep one, but a process of intentional action, and its psychological activity is different at different training stages. In the initial stage of practice, psychological activities are mainly about the main points and norms of action. At this stage, the action should be correct and the route should be accurate; In the stage of improving the achievement method, mental activities mainly focus on the style characteristics of movements and the coordination of breathing, so it is necessary to continuously improve and improve the quality of movements to make muscles feel tight to loose; In the stage of mastering Wushu, with the coordination of breathing and movements, mental activities become more and more natural, thus achieving harmony between form and spirit, heart and qi. Under the relaxed and happy psychological conditions, we can relieve all kinds of nervousness in the ideological activities that seem defensive but are not defensive, so that martial arts can flow naturally.

All kinds of action essentials, easy mistakes and correction methods

Reserve potential

Action essentials: when the arm is raised, the palm is backward, and when the body is 45, the palm is forward; When folding before abdomen, straighten your spine, relax your chest and abdomen, relax your waist and buttocks, relax your life, and be comfortable in the middle, such as sitting on a high stool.

Easy to make mistakes: shrug your shoulders when raising your arms sideways; When holding the ball, raise your elbow, tilt your thumb upward, tilt the other four points to the ground, hunch over, kneel down, and spread your feet.

Correction: Shoulders and elbows sink when lifting arms sideways, wrists and fingers relax when holding the ball, fingertips are opposite, and thumbs are flat. The preparatory potential appears repeatedly between the paragraphs of the whole set of technology and the joints of action, which plays an important role in the connection. You can practice warm-up posture as a basic Gong Zhuang, which can directly improve health qigong? The practice level and effect of Baduanjin.

The first two-handed Teniti three-handed.

Action essentials: when the palm is raised to the chest, flip the palm rest, hold your chest out, and look up at your hands; When pulling, the chin is slightly closed, the head is lifted, and there is a slight pause. The spine is pulled up and down, and the force is from the spine to the palm. When the palm of your hand falls, relax your waist and sink your hips, sink your shoulders and elbows, relax your wrists and fingers, and keep your upper body upright.

Error-prone: two palms are not enough, and the head is not enough; When the two palms are constantly pulled, they relax and break; When the palm falls, the shoulders and arms are stiff.

Correction method: look up at your hands when you hold your palms together, and your chin will be lifted first, and then you can take it back with two palm rests to reach the palm root and keep stretching for two seconds; When the palm of your hand falls, you should sink your shoulders and elbows first, then your arms fall naturally, your body stands upright, your wrists relax and your fingers relax.

The second style is like shooting sculptures.

Action essentials: when the wrists overlap, the shoulders sink and the elbows droop, but the palms are not over the shoulders; When opening the bow, the strength comes from the spine, expanding the chest, spreading the shoulders, standing the wrist upright and fully rotating the head. Side handle, fingers together, flexion, arms and chest level. Wrists, upright fingers and palms should be empty. Stop for two seconds and keep pulling. There is a tendency to shoot the goshawk with a hard bow.

Easy to make mistakes: end shoulder, collapse waist and center of gravity shift when opening the bow; Kneel your legs when riding, wipe your feet when closing your legs, and your gait is not flexible.

Correction method: when opening the bow, the shoulders sink, stand straight, the head rotates fully, and the footwork changes clearly. Knee joint of "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu". In the process of practice, we should adjust the height of "horse stance just look" according to our own situation, avoid movement deformation and develop the strength of lower limbs step by step.

The third type of spleen and stomach conditioning must be removed separately.

Action essentials: when lifting with one arm, you should reach the palm of your hand, hold out your chest, stretch your back and support the sky and the ground.

Error-prone: when the arm is up and down, the palm and fingers are in the wrong direction; The elbow joint is stiff without bending; The tension between the two arms is not enough, and the upper body is not stretched enough.

Correction method: when lifting, the palm is flat and the fingertips are straight; When the elbow joint is slightly bent, experience the full extension of the shoulders.

The fourth kind has five strains and seven injuries. Look back.

Action essentials: put your palms straight on time, fully rotate your arms, spread your shoulders and hold your chest out, and don't turn your head.

Easy to make mistakes: when the arms are externally rotated, they lean up and back; Insufficient turning head and rotating arm.

Correction method: the mandible is slightly retracted when the arms are rotated outwards, and the upper body is upright when the arms are rotated backwards; When you turn your head, look at the back, down 45 degrees, and when you rotate your arm, the little finger side will rotate outward to the maximum extent, pulling for two seconds.

The fifth type wags its head and tail to get rid of the heart fire.

Action essentials: on time, the horse stance just look should hang the top of the neck, close the hips and keep the upper body upright; When bending over, the neck and tail are stretched very long; When shaking your head, relax your neck as much as possible, move gently and slowly, and swing your tail roundly and coherently.

Easy to make mistakes: when shaking, the head is stiff and the tail is not round; When rolling, hold your chest and expand your abdomen, and lean back.

Correction method: when turning your head, try to relax the neck muscles and don't take the initiative. The head rotation speed is slower than the tail rotation speed; When you turn your head back, you should hold your chest, raise your head, turn your tail forward and tuck in your abdomen. When you turn back, you should bend your back first and then stand up with your hips. The tailstock is difficult to turn in the state of "horse stance just look" or "horse stance just look", so we can practice our movements through decomposition. First, you can experience the shaking of the head, then the rotation of the tailstock, and finally you can combine the rotation of the head with the rotation of the tailstock.

The sixth is to climb your feet with both hands to strengthen your kidney and waist.

Action essentials: put your hands behind your back, twist your wrists as far as possible under your arms, relax your spine when you bend over, and fully sink your shoulders when you reach the instep; When you get up, stretch your back, put your palms on the ground, and raise your arms to drive your upper body to stand up.

Easy to make mistakes: bow your head and bend your knees when rubbing your hands; When you stand up, stand in front and put your arms behind you.

Correction method: When rubbing your hands down, raise your head slightly and straighten your knees. You can adjust your range of activities according to your physical condition. When you get up, put your arms around your body and put your arms close to your ears.

The seventh style saves boxing to increase strength.

Action essentials: stand up straight when squatting, and the standing posture can be flexibly mastered according to the strength of the legs; Glare when you punch left and right, grab the ground with your toes at the same time, twist your waist along your shoulders, turn your wrists all the way to the fist face, and hold your fingers tightly.

Error-prone: when punching, the upper body leans forward, hunches, shrugs and elbows; The wrist rotation range is not enough; When the fist is retracted, the grip strength is weak.

Correction method: when punching, the upper body is upright, the chin is slightly retracted, the shoulders are relaxed, and the forearm is sent forward to the ribs to reach the fist surface; When the fist is retracted, first straighten the five fingers and fully rotate the wrist, and then grab it with one finger.

After the eighth formula, after seven drastic changes, all diseases disappeared.

Action essentials: when lifting the heel, the spine is elongated, the toes grasp the ground, the heel is raised as high as possible, the legs are together, the anus is lifted and the abdomen is closed, the head is raised, and a pause is made to maintain balance; When you fall, sink your shoulders, relax when you step on your feet, grind your teeth and gently shake the ground.

Easy to make mistakes: lift your heels and shrug your shoulders, and your body is unstable; When jumping, the speed is fast and the force is too large.

Correction method: lift the heel and five toes to grasp the ground, put your legs together, lift the anus and abdomen, sink your shoulders, stand up the vertical ridge and get the collar at the meeting; Slowly fall halfway down the steps, and then gently shake the ground.

Gain potential

Action points: the posture is serene, the whole body is relaxed, the spirit is heavy, and the mood is cheerful.

Error-prone: sloppy, impetuous, eager to move around.

Correction method: when receiving the work, the action should be slow, the whole body should be relaxed, and the breath should be adjusted, and the breath should return to Dantian. After work, you can do some finishing activities, such as rubbing your hands, massaging your face and limbs, slapping and other relaxation exercises.

Discussion on Eight-segment Brocade Skills of Fitness Qigong

First, the development of Baduanjin.

Baduanjin is a wonderful flower in China traditional medicine. Generally, there are eight sections, and those are brocade, all of which praise its softness and beauty. She has a long history, is easy to learn, has no deviation, and has achieved remarkable results. Ba Duan Jin's word "eight" does not refer to a single segment, section or eight movements, but refers to the fact that its skill has many elements, which are mutually restricted, interrelated and cyclical. Just as Gao Lian in Ming Dynasty said in his Eight Chapters of Respect for Life and Eight Brocades, "If you do it before noon, your luck will work together. The second turn of reincarnation, gossip and good cause. " The word "Jin" is composed of "gold" and "silk" to show its exquisiteness and luxury. In addition, the word "brocade" can also be understood as a collection of single guidance techniques, which is as continuous as silk brocade and is a complete set of fitness methods.

Second, the characteristics of eight-segment brocade techniques of health qigong

Baduanjin's exercise intensity and the sequence of movements conform to the laws of kinematics and physiology, belonging to aerobic exercise, which is safe and reliable. The whole set of techniques increases the preparation potential and acceptance potential, making the routine more complete and standardized. The characteristics of the achievement method are mainly reflected in the following aspects.

1. Soft and slow, round and lively and coherent.

Flexibility means that when practicing, the movements are not rigid and relaxed. Slow, refers to the practice when the body's center of gravity is stable, and the actual situation is clear, light and slow. Circular motion means that the action route is arc-shaped, not angular, not straight and not straight, which conforms to the natural bending state of human joints. It drives the limbs to move with the spine as the axis, follow up and down, and run through one after another. Coherence requires the change of the actual situation of the action and the transformation and convergence of the posture, and cannot be paused or intermittent. It is not only like a continuous cloud, but also like a continuous spring silkworm spinning silk, which makes people feel refreshed and serene, thus achieving the effects of dredging meridians, dredging qi and blood and strengthening the body.

2. Elastic combination, dynamic and static combination.

Relaxation refers to the relaxation of muscles, joints, central nervous system and internal organs during practice. Under the active control of consciousness, gradually achieve soft breathing, physical and mental relaxation, while loose and unremitting, maintain a correct posture, and deepen this relaxation. Tightness refers to proper exertion and slow progress in practice, which is mainly reflected in the end of the last action and before the start of the next action. This is reflected in the moves of "Three Jiao with both hands", "Left and right bows are like shooting eagles", "Regulating the spleen and stomach", "Turning one's head and turning one's arm", "Gathering fists to increase strength" and "toe scratching the ground" to lift the anus and "seven protruding behind". Tension is only a moment in action, while relaxation must run through the whole action. Moderate tightness helps to balance yin and yang, dredge meridians, break down viscosity, smooth joints, promote blood circulation and remove blood stasis, strengthen tendons and bones, and enhance physical fitness.

The movement and stillness in this method mainly refer to the external expression of body movements. Moving means moving lightly, lively, continuously, comfortably and naturally under the guidance of ideas. Static refers to keeping calm at the joints of movements, especially when the eight movements mentioned above are slowly exerted. There was a slight pause in appearance, but the internal strength did not stop, and the muscles continued to exert their strength and kept pulling. Proper exertion and prolonged action time can stimulate the corresponding parts to a certain extent, which is helpful to improve the exercise effect.

3. God is in harmony with form, and Qi is in it.

God refers to the mental state and normal conscious activities of the human body, as well as the physical performance under the control of consciousness. "God is the master of form, and form is the home of God". God and form are interrelated and mutually reinforcing whole. This method is full of symmetry and harmony in every movement and between movements, which embodies the inner spirit, external comfort, the combination of reality and reality, the combination of rigidity and softness, and the combination of ambition, shape and spirit. Qi refers to promoting the movement of qi in the body through spiritual cultivation and physical exercise, so as to achieve the effect of strengthening the body. When practicing this technique, breathe smoothly, and don't breathe hard.

Third, the essentials of practicing Baduanjin

1. Easy and natural

Relaxation and nature are the basic elements and the most basic rules of practice. Relaxation refers to the relaxation of spirit and form. Mental relaxation is mainly to relieve psychological and physical tension; Physical relaxation refers to the relaxation of joints, muscles and internal organs. Relaxation is an exercise process from the inside out, from shallow to deep, which makes the body, breathing and mind relaxed and comfortable without tension. Quiet means that the thoughts and emotions should be stable and peaceful, and all other thoughts should be eliminated. Relaxation and quietness complement each other, quietness can promote relaxation, and relaxation helps quietness, both of which are indispensable. Nature means that the body, breathing and mind should be natural. Specifically, the body is natural, it should conform to the law, and the action should be accurate and standardized; Breathe naturally, don't forget to help, don't breathe hard; Ideas are natural, so we should "keep them as if they don't exist, but continue them". Too much intention will cause qi stagnation and blood stasis, leading to mental tension. It should be pointed out that "nature" here can never be understood as "letting nature take its course" or "letting nature take its course", but means that "Tao is nature", which needs to be carefully understood and gradually grasped by practitioners in the process of practice.

2. Accurate and flexible

Accurate, mainly refers to the correct posture and method in practice, in line with the norms. In the primary stage of learning, the exercise of basic body shape is the most important. The basic figure of this method can be exercised by standing piles through the preparation potential of the method, and the time and intensity of standing piles can be flexibly mastered according to the different health conditions of different people. When practicing body shape, we should carefully understand the requirements and essentials of various parts of the body, overcome the adverse reactions such as joint muscle pain, create good conditions for relaxation and quietness, and lay a good foundation for learning to master movements. When learning all kinds of movements, we should distinguish the route, orientation, angle, reality and tightness of the movements, so that the posture is neat and the method is accurate. Flexibility means that the range, posture, strength, the number of exercises, the use of ideas and the adjustment of breathing should be mastered flexibly according to their own situation, especially for the elderly and the infirm.

3. Combination of training and training

Training refers to the organic combination of physical exercise, respiratory regulation and psychological regulation. Cultivation is to achieve a state of relaxation, comfort, gentle breathing and continuous rest through the above exercises. When practicing this method, we should adjust our posture and strength according to our physical condition, and at the same time seek a neat posture and an accurate method. For difficult movements, you can finish them step by step if you don't do well temporarily. For the adjustment of breathing, you can take natural breathing in the process of learning movements, and then consciously exercise with the movements and your breathing frequency after the movements are proficient, and finally achieve the effect of "self-adjustment". It is necessary to grasp the train of thought, pay attention to the norms and essentials of movements at the beginning stage, and practice according to the principle of seemingly defending rather than defending after mastering the movements.

Practice and cultivation coexist and cannot be completely separated. We should practice and practice in practice. In particular, it is necessary to reasonably arrange the time and quantity of practice, grasp the intensity, and handle the relationship between "meaning", "qi" and "shape". Broadly speaking, training and recuperation are closely related to daily life. Being able to "eat well and live regularly" and maintain a positive and optimistic mood will help improve the effect of acrobatics and improve physical and mental health.

brick by brick

Baduanjin has certain learning difficulty and exercise intensity for beginners. Therefore, in the beginner's stage, practitioners should first overcome the discomfort brought by practicing martial arts, such as muscle and joint pain, stiff movements, tension, and uncoordinated hands and feet. Only after a period of practice, the posture will gradually be neat, the method will gradually be accurate, the consistency and control ability of the action will be improved, the understanding of the essentials of the action will be deepened, and more attention will be paid to the details of the action, and so on.

At the beginning, this method requires the practitioner to adopt natural breathing. After skilled movements, gradually ask for breathing, and practitioners can adopt the common method of practice-abdominal breathing. After mastering the breathing method, begin to pay attention to the coordination action. There is also a process of adaptation and exercise, and you can't rush for success. Finally, gradually achieve the organic combination of action, breathing and mind. Because of the different physical conditions, mastery and practice of Wushu, the effect of Wushu is also different. Good training effect is gradually achieved with the accumulation of time and practice under the guidance of scientific training methods. Therefore, instead of "fishing for three days and drying the net for two days", practitioners should persevere, step by step and arrange the amount of exercise reasonably.