(1) First, stabilize your mood and stop some original activities, such as work, study and housework.
(2) The training place should be a place where the air is relatively circulated, but attention should be paid to avoiding direct blowing and the light should not be too strong.
(3) The surrounding environment should be quiet. Attention should be paid to avoid the occurrence of violent sounds in general practice.
(4) Arrange beds or chairs for practice, so as to be comfortable.
(5) defecate first when necessary, so as not to affect the practice process.
(6) Loosen the collar, belt and other things tied to the body.
2. Posture (body adjustment) practice, so it is necessary to adopt a certain posture, so that the practitioners can maintain the natural physiological state of all parts of the body during practice, which is convenient for the smooth and quiet practice of blood, and at the same time, proprioception nerve impulses are continuously introduced into the brain to maintain good nerve stimulation. There are several common postures.
(1) Sitting posture: Sit on a stool with your feet parallel and shoulder-width apart, and the knees and ankles of the lower limbs should be flexed at 90 degrees. Put your hands on your thighs, hold your chest out, bend your shoulders, keep your head straight, point your nose at your abdomen, close your eyes slightly, and gently close your mouth. If you don't have enough physical strength when you start practicing sitting, you can rely on sitting in a chair.
(2) supine position: lying on the bed, the head is naturally upright, the pillow height is appropriate, the mouth and eyes are lightly closed, the limbs are naturally straight, and the hands are placed beside you.
(3) Standing: Stand with your feet parallel or splayed (slightly splayed inside), shoulder-width apart, knees slightly flexed, no more than toe, hips relaxed, abdomen closed, anus lifted, chest raised, upper limbs raised horizontally like a tree, shoulders low and elbows sunken, palms of both hands facing Laogong point like a ball. Keep your head straight, keep your eyes straight or slightly exposed, look at the target in front, and gently close your eyes.
You can also put your right hand on it, your left hand on it (or vice versa), and put your palm inward in front of your lower abdomen; Or hang your hands naturally and put them on your sides.
Various postures are suitable for application, and their selection and application can be considered according to the following conditions. (1) Beginners or elderly people with weak physical strength first adopt supine position, and generally it is better to sit on the same side. ② If you feel uncomfortable in your original posture, you can adjust your limbs or change your posture. ③ The initial standing training lasts about 5 ~ 10 minutes each time, and then the physical strength will increase gradually. Standing posture can be done alone or in combination with sitting posture.
3. Breathing (pranayama) Appropriate breathing adjustment should be made during the practice.
To adjust your breathing, you must first understand your breathing. Only by knowing your breathing changes can you exercise various breathing methods. Generally speaking, natural breathing is the main way to practice relaxation. On the basis of relaxation, you can "relax" with meditation when exhaling.
Breathing with the original natural breathing frequency and natural habits is called natural breathing method, which is suitable for beginners and general practitioners. With the deepening of qigong practice, the number of breaths will gradually slow down, the depth of breathing will gradually strengthen, and gradually reach uniform, slow, thin and long. But be careful not to hold your breath and stretch your breath. You must achieve the requirement of deep breathing on the basis of natural breathing. If you want to do qigong to lose weight, you must first master abdominal breathing on the basis of relaxation, first practice forward breathing and then reverse breathing. For example, when inhaling, the diaphragm drops and the abdomen bulges; When exhaling, the diaphragm rises and the abdomen invaginates, which is called forward breathing. For example, when inhaling, the abdominal muscles contract, the abdomen invaginates, and the lower abdomen bulges; When exhaling, the lower abdomen contracts and the abdomen relaxes, which is called reverse breathing. In the process of abdominal breathing while practicing qigong to lose weight, when the abdomen invaginates, we must pay attention to abdominal contraction and try to contract the abdominal muscles in the direction of the spine. This method is generally suitable for sitting and horizontal practitioners. In good health, when practicing standing posture, people who usually use abdominal breathing should practice abdominal reverse breathing, while those who use chest breathing should practice abdominal forward breathing, and then practice reverse breathing. After each exercise 10 ~ 20 minutes, you can change to natural breathing to avoid respiratory muscle fatigue. It is difficult to practice reverse breathing, so pay attention to the softness and naturalness of exhalation, and don't pay attention to inhalation, which can make breathing smooth.
4. Mind (adjust the heart) When practicing, you should gradually achieve peace and concentration of mind. Calm mind is the most basic kung fu of qigong. The better you are, the better the effect will be, and vice versa. The so-called quietness refers to a kind of quietness in a sober state, with no distractions, focusing on one point, or deliberately guarding a certain part of the body, such as "Dantian" and "Yongquan"; Or say a word or number silently, such as "loose" and "quiet", so that the mind is not chaotic, distractions are not born, and the mood is comfortable and comfortable. When the brain enters deep silence, that is, the cerebral cortex enters a state of inhibition. In the process of practicing relaxation, whenever you pay attention to relaxation step by step, that is, when you gradually focus on your body. Then, on the basis of relaxation, gently pay attention to a certain part of the body. The part we usually pay attention to is "Dantian" (referring to Guanyuan point in the lower Dantian, 3 inches below the navel, and the lower abdomen on the midline of the abdomen).
5. Relaxation method uses gradual relaxation to induce quietness, uses natural breathing to adjust breath, and gradually relaxes from head to toe and from top to bottom. Generally, the three-line relaxation method is adopted.
The first line: from both sides of the head to both sides of the neck, shoulders, upper arms, forearms, hands and fingers.
The second line: from the top of the head → face → neck → chest → abdomen → front sides of two thighs → front sides of two calves → two instep → two toes.
The third line: the back of the head → the neck → the back → the waist → the buttocks → the back of the thighs → the back of the calves → the heel → the sole of the foot (Yongquan point).
According to the three-line relaxation method mentioned above, you can feel relaxed and quiet after relaxing for three times. If you feel that some part of your body is not relaxed, don't be impatient. Relax again in this part, or let it go, never mind. Then on the basis of natural breathing, in every breath, I want to be quiet when inhaling and relax when exhaling. Practice this for more than ten times, then focus on the abdomen for a while, and then practice meditation "quiet" and "relaxation". In this cycle, this method is called alternate training and training.
Can make the body relax, calm down, eliminate distractions and achieve a peaceful state. When you can relax, you can practice abdominal breathing, breathing forward first, and then breathing backwards. Practice according to the essentials, and gradually achieve the effect of abdominal weight loss.
6. Practice Qigong until the end, and move slowly. Open your eyes first, then rub your hands and do exercise, which will make your mind clearer and more flexible.
7. The time and frequency of practice are average. Qigong is practiced 1 ~ 2 times a day for 20 ~ 30 minutes each time. When to make arrangements, we should proceed from the actual situation, usually before going to bed in the morning, in the afternoon or at night. The key is to be serious and stick to it.
8. Matters needing attention in practicing Qigong
(1) When practicing, pose first and check whether all parts of the body relax naturally. If the posture is unnatural, correct it.
(2) For some parts that are not easy to relax, you can do some self-massage in the preparation before work.
(3) Breathe naturally, smoothly and softly during practice. Often at the beginning of training, if you feel poor breathing, you can gently open your mouth and breathe several times.
(4) Meditation is a relative process. When practicing, you should be careful not to practice too hard, and you should guide the situation step by step.
(5) Practicing Qigong requires confidence, determination, patience and perseverance.
(6) Don't be afraid if there is a sudden loud noise during practice. You can calm down and continue to practice.
(7) If you feel some parts are warm, numb, sore or heavy during practice, this is a common reaction in practice, let it go, and don't interrupt the practice because you pay attention to these feelings.
(8) After practice, I feel clear-headed, refreshed, warm hands and feet, and relaxed limbs. This is the phenomenon of exercise effect, which shows that qigong has played a role.
(9) To learn Qigong, you must have the guidance of a doctor or an expert, so that you can get quick results.
Second, dynamic work.
One of the key points of practicing qigong is the combination of static and dynamic. Movement refers to the movement of the body (external movement) and the movement of the breath in the body (internal qi), and static refers to the static of the body (external static) and the static of the spirit (internal static). The purpose of practicing Qigong is to stimulate and regulate the physiological function of human body, balance yin and yang, dredge meridians, smooth qi and blood, and cultivate true qi. This is the function of endogenous movement, which can only be better realized in a static state. The movement of the body also needs inner quietness, and both quietness and movement can play a better role. Generally, you can do static work first and then dynamic work, or you can do static work or dynamic work in two exercises, depending on the specific situation.
There are many exercises to lose weight, each with its own advantages. Tai Ji Chuan, Wuqinxi and other well-known methods have achieved good results. Tai Ji Chuan's function of strengthening the body and prolonging life has been confirmed by a lot of clinical practice. Use Tai Ji Chuan method to lose weight, exercise more, and cooperate with reverse breathing method. As to which type of Tai Ji Chuan to choose, it depends on everyone's physical condition. Simplified Tai Ji Chuan is adapted from Yang Tai Ji Chuan, which is relatively easy to master. Although it has fewer knots and less exercise, it can be practiced several times to meet the requirements of a certain amount of exercise. Taiji can be practiced to the point where the strength seems to be insufficient, the shadow is unpredictable, and it seems to be soft and weak. In fact, he is practicing essence, qi and spirit, and his spirit is still empty, which can not only achieve the purpose of fitness, but also meet the physical requirements of losing weight and bodybuilding.
Wuqinxi is a kind of fitness and health care movement created by Hua Tuo according to the introduction of ancient times and imitating the action characteristics of five animals. There are four or five sets handed down from generation to generation, and the basic points are the same. Its movements are composed of tiger agility, deer agility, bear steadiness and strength, ape fluency and bird balance. Practitioners who practice Wuqinxi for a long time are not only radiant, energetic and agile, but also well-proportioned, healthy and long-lived.