A Comparative Introduction of Fitness Qigong Tai Ji Chuan and Baduanjin

Tai Ji Chuan and Tai Ji Chuan, national intangible cultural heritages, are also a kind of martial arts boxing to strengthen the body. There are many qigong exercises in Tai Ji Chuan. The following is what I specially arranged for you: the comparison between Tai Ji Chuan and Baduanjin.

Comparison of Fitness Qigong Tai Ji Chuan and Baduanjin Fitness Qigong Tai Ji Chuan and Baduanjin have a long history in China. Both pay attention to the cultivation of qi in the human body to regulate the yin and yang of the human body, so as to achieve the purpose of strengthening the body, eliminating diseases and prolonging life. As an excellent traditional culture in China, they are closely linked and inseparable. This paper attempts to make a comparative study of Tai Ji Chuan and Qigong Baduanjin from two aspects: sports characteristics and health preservation principles.

1, Tai Ji Chuan's sports characteristics and health preservation principles

Tai Ji Chuan integrated the advantages of various boxing methods in China, combined with the introduction, breathing and breathing in ancient times, and absorbed the yin-yang theory of classical materialism philosophy and the meridian theory of basic theory of traditional Chinese medicine. It is a kind of boxing with both internal and external training.

When Tai Ji Chuan practiced, he asked to sink his stomach with qi, and adopt the method of abdominal breathing to make it deep, long, even and thin, gradually expand his vital capacity and lay a healthy foundation. To practice Tai Ji Chuan, you should relax your whole body, exercise your whole body, move your mind, reach four ends of qi, and move your internal qi in all directions. It can not only dredge aorta, but also avoid premature aging of microcirculation capillaries, which is beneficial to the prevention and treatment of blood circulation diseases. With the improvement of material life in modern society, although air conditioners and electric fans protect people from cold and heat, they reduce the heat dissipation function of the skin, block sweat glands, weaken the permeability of the skin, prevent harmful substances from being excreted in time, and cause metabolic disorders. Practice Tai Ji Chuan? Nothing moves? In the process of opening and closing, the skin expands and contracts, the pores open and close, and the sweat glands are unobstructed after a set of punches, which ensures the balance of metabolism. Practice Tai Ji Chuan, lead the action with consciousness, and the action is coordinated and complete. It activates the command system of the nerve center, enhances the sensitivity of the nerve and delays the deterioration of its function. ? Life lies in exercise? However, strenuous exercise under overload will definitely cause damage and strain to the body. ? Life lies in silence? . People often compare it with the age of turtles and the life span of cranes. However, if it is too quiet, the spirit will shrink and the disease will easily invade. Tai Ji Chuan's movement is continuous, seeking quietness while moving. Comfortable appearance, benefit from the heart? , the combination of static and dynamic, moderate exercise, do not force clumsy, do not hurt the great achievements, form a benign stimulus to various organs of the body, is conducive to aftercare. Regular practice of Tai Ji Chuan, swinging the arms and wrists, propping the hips, stretching the tendons and pulling out the bones, and winding and folding can not only enhance the flexibility of muscles and bones, but also enhance the elasticity of internal organs by using internal strength and internal qi, thus delaying the aging of the body. Many studies also show that regular practice of Tai Ji Chuan has a good effect on lowering blood lipid, enhancing the elasticity of blood vessel wall and the stability of blood vessel motor nerves, maintaining a good state of blood circulation, increasing vital capacity, enhancing myocardial nutrition, and preventing and delaying heart disease. According to the research report of a foreign paper, it is considered that the squat posture Tai Ji Chuan exercise can effectively enhance the strength of lower limbs, improve the balance ability and reduce the wrestling of the elderly.

From the perspective of health preservation, qi is regarded as the source of life. Tai Ji Chuan combines martial arts, health preservation and philosophy. In his natural movements, he sinks his breath into his abdomen, breathes deeply, long, evenly and finely, and nourishes the qi in the middle with a deficiency of heart, thus achieving the fundamental purpose of cultivating the foundation and nourishing the yuan. Tai Ji Chuan pays attention to harmony. Give yourself to someone else? Strive for strength, cultivate people's sentiment and mind, combine psychology, physiology and philosophy of life, integrate psychological balance, longevity and life interest, and realize the overall health of body and mind.

2. The sports characteristics and health preserving principle of Baduanjin.

Baduanjin is an independent and complete fitness method, which originated in Liang, became in Song and flourished in Ming and Qing Dynasties. Baduanjin's? Eight? Words not only refer to paragraphs, sections and eight steps, but also have profound meanings. It means that its function has many elements, which are mutually restricted, interrelated and cyclical. So-called? Cam? What is this word? Kim. Hey? Composition, beautiful and luxurious, can be understood as a collection of single-guide techniques, as continuous as silk brocade, is a complete set of fitness methods.

Baduanjin Kung Fu is based on the meridian theory of traditional Chinese medicine. Meridian is a channel that runs the whole body's qi and blood, connects the viscera and limbs, and communicates with the upper, lower and inner parts. If the channels and collaterals are blocked and the qi is not smooth, it will lead to stagnation of body fluid and produce phlegm, dampness and blood stasis. At the same time, qi stagnation will affect the conduction of body fluid, leading to the deficiency of yin and body fluid, which will lead to all diseases. At the same time, diseases of viscera can be reflected through meridians, so dredging meridians can treat diseases of viscera, and meridians cannot be blocked. So-called? General rules don't hurt, but pain doesn't work? That's the truth. ? Baduanjin? Every movement of the new method is based on the starting and ending law of the meridian circulation, which highlights the characteristics of each rotation and each work, thus relieving the spasm of small blood vessels around, improving microcirculation, and thus achieving the purpose of dredging meridians and activating bones and muscles. And each kind of melody is related to disease prevention and viscera conditioning. Every kind of exercise requires the coordination of the upper and lower limbs, the movement is soft and not stiff, the whole process is soft and slow, round and coherent, the tightness is moderate, and the movement is combined. Practice often? Baduanjin? It has the effects of dredging meridians, resolving stagnation, removing blood stasis, strengthening tendons and supplementing calcium, protecting body fluid and benefiting qi, lowering blood fat and blood pressure, dredging qi and blood, relaxing muscles and activating collaterals, strengthening body constitution and increasing intelligence. ? Baduanjin? The biggest feature is that the arm is required to rotate during practice, and the torque on the arm is increased through the internal and external rotation of the two arms, thus increasing the pressure on the arm. Chinese medicine believes that the flexion and extension of the arm helps to stimulate the elbow, thus achieving the purpose of dredging the heart, lungs and meridians. Trunk movement can stimulate Dazhui, Mingmen and Ren Du, thus strengthening the kidney and waist. Lower limb exercise can stimulate the Yin San Yang Meridian of Foot Three, so as to achieve the purpose of regulating the spleen and stomach, soothing the liver and benefiting gallbladder, and strengthening the kidney and waist. In addition, you can also strengthen the wrist and lift heel. Traditional Chinese medicine believes that if there are diseases in the five internal organs, it is necessary to take twelve sources. Primitive acupoints are very important. Most of the primitive acupoints in the twelve meridians are located near the wrist and ankle. Strengthening the top wrist and sitting wrist can achieve the purpose of stimulating primitive acupoints, dredging meridians, protecting body and mind, and preventing diseases. This kind of exercise is soft everywhere, with low intensity and long time, which requires more energy and can reduce the pressure of blood on the blood vessel wall, thus playing a good role in reducing fat and lowering blood pressure. Furthermore, long-term low-intensity whole-body exercise can achieve the fitness effect of eliminating knots and removing blood stasis.

3. The unification of Tai Ji Chuan and Baduanjin.

From the above analysis of their sports characteristics and fitness principles, we can see that Baduanjin and Tai Ji Chuan have many similarities in sports characteristics and fitness effects. Mainly reflected in the following aspects:

3. 1 With the progress of society, Tai Ji Chuan, as one of the martial arts schools, has gradually weakened its fighting and attacking role in social life, highlighting Tai Ji Chuan's fitness value and the role of traditional art. From this point of view, both Tai Ji Chuan and Baduanjin have strong fitness value.

3.2 Both of them absorbed the essence of China ancient regimen such as inducing vomiting. Whether practicing Tai Ji Chuan or Qigong, is it important to emphasize whether it is right or not? Gas? The cultivation and application of internal qi is the key to judge the level of skill. If the practitioner's internal qi is full and the qi machine runs normally, it can provide favorable conditions for the normal function of the viscera, thus maintaining physical health; On the other hand, deficiency or improper operation of qi will lead to various diseases.

3.3 Tai Ji Chuan and Qigong Baduan Brocade are required in the process of cultivation? Meaning, qi and shape? The unity of the three. Qigong attaches great importance to the combination of meaning, qi and shape in the process of cultivation, and holds that the main purpose of nourishing qi is to adjust shape purposefully. Tai Chi Chuan? Quiet, upright, smooth and comfortable? The theory of work also needs practitioners to do? Inner triad? And then what? External triad? That is, the unity of meaning, qi and form to maintain the coordination and balance of the overall movement. In addition, both Qigong and Tai Ji Chuan require practitioners to be calm, natural, eliminate distractions, guide their movements with ideas, and attract experts from outside, so as to cultivate themselves.

3.4 The function of Tai Ji Chuan and Qigong Baduanjin is realized by regulating the body's own yin and yang. Although the theories of various schools of Qigong are different, the ultimate goal is to dredge meridians and regulate Yin and Yang. By practicing Qigong, we can adjust the operation of solar terms, keep the meridians unobstructed, and adjust the balance of yin and yang, thus strengthening the body, eliminating diseases and prolonging life. Tai Ji Chuan also emphasized the regulation of Yin and Yang. The whole Tai Ji Chuan achievement method embodies the unity of opposites of Yin and Yang everywhere. In boxing, this feature has also been vividly displayed. For example, in the operation of qi and blood, the upper part is yang and the lower part is yin. If it doesn't go up and down, it will cause various diseases. Tai Ji Chuan paid attention to harmonizing internal qi with internal qi, dredging meridians, and harmonizing yin and yang with Yang Can, thus achieving disease-free.

4. The difference between Tai Ji Chuan and Baduanjin.

Although there are many similarities between Qigong and Tai Ji Chuan, the ultimate goal of their formation and development is different, which leads to their differences in many aspects: First, their essence is different. Tai Ji Chuan exercises the body of limbs, while Qigong exercises the internal qi under the guidance of ideas. Tai Ji Chuan's quietness is a calm state of mind, while Qigong's quietness is a physical representation. It can be seen that the connotations of motion and static are different. In addition, qigong seeks movement in quietness, that is, it seeks internal qi movement; Tai Ji Chuan's seeking quietness in motion is only a means and method (resisting motion with quietness), and quietness is not an end, but the real purpose he pursues, and it is also the movement of internal qi. Only static (static) can make good use of ideas (effortless) and realize the movement of internal qi under the guidance of boxing potential. Secondly, judging from its formation and progress, Tai Ji Chuan came into being for the purpose of attacking and defeating the enemy, and all his actions have offensive and defensive significance.

Tai Ji Chuan gradually developed through the constant practice of Wushu. Qigong is mainly formed and developed in medical practice to meet the needs of fitness and health preservation. Thirdly, as far as the methods and essentials of exercise are concerned, qigong mainly achieves the purpose of fitness through physical relaxation and mental relaxation, and mental adjustment is its core content; Tai Ji Chuan started with body movements, and then what? From loose to soft, from soft to hard? And exercise a flexible, continuous and penetrating winding force. Fourth, in terms of its ultimate purpose and function, Tai Ji Chuan has adopted? Lead the spirit with meaning, attract with spirit? Through constant practice, we can achieve the perfect combination of meaning, qi and strength, so as to achieve the purpose of meaning and strength in Wushu; The ultimate goal of qigong is medical treatment, strengthening the body and prolonging life after practicing qigong.

Tai Ji Chuan and Qigong Baduanjin are similar but not identical. Qigong can be regarded as an important part of Tai Ji Chuan's basic practice, and some methods and essentials of Tai Ji Chuan have also become a lesson for Qigong practitioners. So now some experts point out that practicing Tai Ji Chuan and Qigong at the same time can achieve better health care effect. Because of this, a skill called Tai Chi Qigong gradually became popular.

The overall 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. ? He didn't move, but he moved first? ,? First come, first go? , introduce opponents, make it weightless failure, or disperse the other side's strength, take advantage of it, and fight back with all your strength. 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. Inducing compound hair? For the main attack and defense process. In attack and defense, listen to perceive the strength and direction of the opponent's coming. Go with the flow and change its path? In the future, force will be induced first, and then force will be exerted.

Tai Ji Chuan's eight forces: flexion (for resolving or Qi Xin's concerted attack), sliding (for taking advantage of backward attraction), squeezing (footwall bending), pressing (footwall bending or anti-joint grip) and pulling (combining the opponent's strength with force or grip). Its characteristics:? Combine rigidity with softness, wait for action, be round and straight, overcome the big with small, and overcome the strong with 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.

Tai Ji Chuan's skill essentials are 1, and his spirit is weak.

Better than the above, hold your head high, there are gods in the world. Don't use force, if you use force, your neck will be strong, and your blood will not circulate, which will mean that you are deficient in essence and deficient in nature. Unless there is an empty spirit, the spirit cannot be mentioned.

2, including chest pull back

There is a little connotation in the chest, and the gas sinks in the abdomen. Avoid chest. If it protrudes, it will pneumothorax. Your heels will float easily if you put more weight on the top and less weight on the bottom. People who pull their backs put gas on their backs. If they can hold their chests out, they can pull their backs. They can pull it back, they can pull it back, and they are invincible.

Step 3 sink your shoulders and lower your elbows

For people with heavy shoulders, their shoulders will sag. If you can't droop and lift your shoulders, your qi will follow you up and you will feel weak all over.

If the elbow is drooping, it means that the elbow is drooping downwards. If the elbow droops, the shoulder can't sink, and the release is not far away, which is close to the breaking force of my family.

4. Up and down.

Those who follow up and down, that is, as Tai Chi Chuan said, are rooted in the feet, originated from the legs, dominated by the waist, shaped by the fingers, and from the feet to the legs and waist, they must always be complete. Manual, waist moving, feet moving, eyes moving, so it can be said that money moves with it. If you don't move, you will disperse.

5. Internal and external integration

Tai Chi is practiced by God, so it goes: God is a coach, as a driver? . The spirit can be lifted, and the natural action is light.

The shelf is nothing more than open and closed. The so-called openers not only let go of their hands and feet, but also open their minds with them. The so-called craftsman not only combines hands and feet, but also combines heart and hands. If it can be integrated inside and outside, it will be seamless.

6. Continuous connection

The power of foreign boxing is acquired, so there are ups and downs, broken wires, the old power is exhausted, and new power is not born. This time is the easiest time to be used. The original intention of Taiji Chuan is not difficult. From beginning to end, cycle after cycle, cycle after cycle. What was the original theory? As endless as the Yangtze River? Another day? As strong as silk? All the words are consistent.

7. Seek quietness while moving

Waijiaquan, with jumping and falling as its energy, uses all its strength, so no one breathes after practice. Tai Chi uses static resistance to movement, although it is still static, so the slower the shelf, the better. If you make it, take a deep breath, and the gas sinks in the abdomen, so the blood is harmless. Scholars can only get their meaning if they adjourn cautiously.

8, loose waist

The waist is the master of the whole body, which can relax the waist, then make your feet strong and the footwall stable. The change of reality depends on the waist to rotate, so: The source of fate is in the waist? I can't help it. There must be requirements in my waist and legs.

9, according to the actual situation

The first meaning of Taijiquan is to distinguish between reality and falsehood. If the whole body is sitting on the right leg, the right leg is solid and the left leg is empty. If the whole body is sitting on the left leg, the left leg is real and the right leg is empty. Virtual and real can be separated, and then the light spirit can turn effortlessly. If it can't be divided, it will be depressed, unstable and easily influenced by others.

10, it is not difficult to use your heart.

Taiji legend: it's all about heart, not force. It's inconvenient to practice Tai Chi to untie the whole body, let him stay between the bones and muscles to bind himself, and then change lightly and turn himself into a circle.

Or how to increase strength without exertion? There are meridians in the human body, such as geosyncline, which is not blocked, but the meridians are not closed, so qi is flowing. If the whole body is stiff, the meridians are blocked, the qi and blood are stagnant, and the rotation is ineffective, then the whole body will make a move.

If you don't exert yourself, you have intention, you get what you want, and you are angry. If your qi and blood are flowing, you will lose it day by day, and it will keep flowing all over your body. After practicing for a long time, you will get real inner strength, that is, Tai Chi legend? Very soft, and then very hard? Yes

Tai Chi Chuan, a kung fu master, has arms as heavy as cotton wrapped in iron. People who practice foreign boxing are very powerful when they use force, and frivolous when they don't use force, which shows that their strength is the power of external forces floating on the surface. Efforts without intention are the easiest to provoke, but this is not enough.

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