Now more and more people are practicing Tai Ji Chuan, and everyone is aware of the effect of Tai Ji Chuan on our human body. Tai Ji Chuan can help us regulate our body functions, thus contributing to our health. The following is what I arranged for you: Tai Chi Fitness Method. Welcome to read!

Brief introduction of taiji fitness method

Exercise to recuperate pelvic inflammatory disease-step by step fitness massage.

* * *1* * Exercise: Stand well-open your feet-lift your arms forward-bend your knees and press your hands down-close your hands-push your hands with steps-buckle your feet and turn around-push your hands with steps-swing your arms with steps-lift your arms forward-open your hands with steps down-

If you don't know the above actions, you can refer to the relevant teaching videos in Tai Ji Chuan.

***2*** Technical requirements: Pay attention to the slight change of body center of gravity when turning. When striding, step sideways and follow up straight. Push your hands, in step. When you finish, your body should be straight, your arms should sink your shoulders and elbows, sit on your wrist and relax your palms.

***3*** Practice times: repeated many times.

***4*** Time: more than 5 minutes.

specific requirements

Inhale: slowly raise your arms forward, with your hands shoulder-height, shoulder-width and palms down. When inhaling, use your mind to direct your palm to lift slowly on the straight arm, and at the same time, tuck in your abdomen and lift * * *.

Idea: Qi flows from the foot-knee-lower abdomen-midabdomen * * * midvein * * *. Raise your palms to shoulder height, palms down, and slowly press them in front of you when exhaling. At the same time, kneel down and relax the lower abdomen.

Left style, inhalation: the left foot is close to the inside of the right foot, and the center of gravity is on the right leg; In the process of rotation, the right palm is slightly curled and the left palm is slightly drooping; Look ahead, at the same time, abdomen, lift * * *.

Idea: Qi flows from left foot-knee-lower abdomen-middle abdomen * * * * Zhongshan point * *. Exhale: Take a step forward with your left foot, move your center of gravity forward, and land on the forefoot of your right foot; Push the right palm forward, and press the left palm over the left knee next to the left hip. Look at the right palm and relax the lower abdomen.

Qi flows from abdomen-shoulder-elbow-wrist-right palm * * * * Laogong point * * and sinks in abdomen.

Right-handed people do the opposite and have the same idea.

Grasp the motivation and breathe with your heart. Finally, massage points such as Qihai, Xue Hai, Zusanli, Sanyinjiao and Taichong.

Mechanism and efficacy

Turn around and push the palm to exercise the abdominal muscles, affect the bladder meridian, dredge the four strange meridians of Yin dimension, Yang dimension, Yin orifices and Yang orifices, make the whole body meridians active, give full play to its functions of "promoting qi circulation and blood circulation, nourishing Yin and Yang", make the functions of internal organs and limbs more coordinated, improve the pelvic blood circulation, promote the absorption of chronic inflammation, and play the roles of regulating chong and ren, promoting blood circulation, removing blood stasis and clearing heat.

Health care function of Tai Ji Chuan

First of all, people who often play Tai Ji Chuan are less likely to suffer from senile degenerative diseases of the spine, that is, 25.8% * * have spinal hyperplasia or spur hyperplasia, and the mobility of the spine is better, and 85.7% can touch the ground with their fingers when bending over; For those who don't practice Tai Ji Chuan, 47.2% * * has degenerative changes in the spine, and only 20.6% can land when bending down.

Secondly, the average blood pressure of the elderly who often play Tai Ji Chuan is130/80mm Hg, while the average blood pressure of the elderly who don't practice Tai Ji Chuan is154/82mm Hg. The incidence of arteriosclerosis in the elderly who often play Tai Ji Chuan is low, accounting for 37.5%, while the incidence of arteriosclerosis in the elderly who don't practice Tai Ji Chuan is 46.6%. For example, people who do 20 squat exercise tests and often hit Tai Ji Chuan have normal reactions; For those who don't practice Tai Ji Chuan, 35% show weakness of heart contraction.

Third, you can exercise your nervous system and improve your sensory function. Because when you hit Tai Ji Chuan, you need to concentrate on your actions, so people's thoughts are always focused on your actions. Therefore, your brain can concentrate on directing the functional changes of various organs and systems in the whole body, and coordinate your actions, so as to improve the self-control ability of the nervous system, thus improving the function of the nervous system, helping your brain get a full rest and eliminating physical fatigue.

Fourth, it can enhance respiratory function and expand vital capacity. This is because when practicing Tai Ji Chuan, it is required to sink into the abdomen, breathe evenly, thin, deep, long and slowly, and keep the abdomen solid and chest wide, which has a good effect on maintaining the elasticity of lung tissue, strengthening respiratory muscles, improving chest activity, increasing vital capacity and improving the ventilation and ventilation function of the lungs.

Traditional Chinese medicine believes that Tai Ji Chuan is often used for fitness because it can dredge meridians and nourish healthy qi. When Tai Ji Chuan practices to a certain extent, there will be phenomena of qi circulation in the body, such as abdominal growling and finger numbness. If he keeps practicing, he can dredge, supervise, take and pulse after a certain period of time, and at the same time increase the qi in his abdomen, making people full of vital qi, energetic and healthy.

It is precisely because of the above-mentioned health care functions of Tai Ji Chuan that Tai Ji Chuan is often used for prevention and rehabilitation of various diseases, such as coronary heart disease, angina pectoris, convalescence after myocardial infarction, hypertension, rheumatic heart disease, cor pulmonale, moderate neurasthenia, various autonomic nervous disorders, gastrointestinal neurosis, senile constipation, complications of gastric and duodenal ulcer, chronic bronchitis, chronic inactive pulmonary tuberculosis and other diseases. In addition, Tai Ji Chuan can tonify kidney essence, strengthen bones and muscles, and resist diseases, so it can prevent premature aging, delay aging and prolong life.

General characteristics of Tai Ji Chuan

Tai Ji Chuan has a unique style and distinctive features in attack and defense. It requires static braking, combining rigidity with softness, avoiding reality and being empty, leveraging strength, and advocating that everything should be done objectively, coexist with others, and be dull. Therefore, Tai Ji Chuan pays special attention to "listening", that is, accurately feeling and judging each other's arrival, so as to respond. Don't get ahead before the other party starts. You can use tricks to induce the other party to test its reality first. This term is called "the leading hand". Once the opponent starts, you should quickly get ahead of him, "he didn't move, he moved first" and "the latecomers came first", which will drag the opponent in, make him lose weight, or distract his strength, take advantage and fight back with all his might. Tai Ji Chuan's principle of attack and defense is embodied in the training of pushing hands and routine movements, which can not only train people's physical qualities such as reaction ability, strength and speed, but also has very important significance in the training of attack and defense fighting.

Tai Ji Chuan's attack and defense methods all follow the principle of Yin and Yang, and the main attack and defense process is "induced compound development". In Wushu, we can perceive the strength and direction of the opponent's coming force by listening, and "change the way with the trend" to induce the future force and then exert it.

Taiji transmits eight forces: * * is used to dissolve or Qi Xin resultant force * * *, and * * * is used to leverage backward gravity * * *, squeeze * * * to the outside strength of the footwall, press * * to the outside strength of the footwall, or do anti-joint manipulations * * *. Its characteristics are: "there is rigidity in softness, waiting for action, straightness in circle, strength in small, and strength in weak".

comprehensiveness

Tai Ji Chuan is a comprehensive systematic project and a comprehensive subject with the traditional cultural characteristics of the Han nationality. It involves the problems of man and society, man and nature, and the human body itself, including classical literature, physics, health preservation, medicine, martial arts, physiology, psychology, sports biomechanics, etc. , which embodies the world outlook, outlook on life, morality, outlook on life and competition of oriental literature.

adaptability

Tai Ji Chuan's movements are soft and slow, and the boxing style is not difficult to learn. Moreover, the height of posture and the amount of exercise can be different according to the individual's physique, which can meet the needs of different ages and constitutions. It is not a patent for the elderly and the weak. Whether it is theoretical research or personal practice, whether it is to improve one's technology and skills, or to prolong one's life and preserve one's health, one can participate in Tai Ji Chuan and gain one's own needs from it.

safe

Tai Ji Chuan's relaxed and supple movement features smooth movements without exertion, which can not only eliminate the original stiff strength of boxing practitioners, but also avoid the damage of muscles, joints, ligaments and other organs. It can not only change people's habit and instinct of exertion, but also avoid the possibility of chest tightness, tension and qi and blood obstruction caused by improper exertion and breathing. ?