What are the basic principles and essentials of the traditional sports and health care gongfu exercise?

The basic principles of traditional sports health exercise

The basic principles of traditional sports health exercise is to practice traditional sports health exercise in the process of long-term exercise people continue to explore, long-term practice, years of accumulation of generalizations and summaries, which is to guide people to carry out traditional sports health exercise law.

I. Pine, static and natural

"Pine" means "body"; "static" means "heart"; "static" means "heart"; "static" means "heart"; "static" means "heart"; "static" means "heart"; "static" means "heart"; and "static" means "heart". The "naturalness" is not only an important law to ensure the effectiveness of practicing gong, but also an important safeguard to prevent deviation in practicing gong.

(1) The importance of relaxation

1. The significance of relaxation

Relaxation of body and mind is one of the necessary conditions for practicing traditional sports and health care, and it is also an effective method used in modern psychiatry to prevent and treat a series of mental and physical illnesses due to emotional tension.

The so-called relaxation is in the case of maintaining a stable posture, or in the process of slow movement, the practitioner to use self-regulation methods, so that the whole body, left and right, the surface of the skin, muscles, joints, and even the internal organs and the brain and other parts of the state are in a state of relaxation. Physical and mental relaxation, on the one hand, is conducive to the natural circulation of qi and blood in the body, reduce the body's burden and energy consumption, reduce the basal metabolic rate; on the other hand, it can reduce the body's degree of excitement, reduce the internal and external environment on the cerebral cortex of the interference is conducive to inducing the brain into the stillness, can accelerate the entry of self-adjustment of the traditional sports and physical fitness Gong Fa state.

Relaxation not only helps to regulate the body, but also has a good effect on the adjustment of psychological state. A person's facial expression is often in a state of charity, amiability and joy with a smile, his inner world is bound to be kind, open-minded and calm. Psychological peace, inevitably cause physiological function to healthy direction. On the contrary, a state of tense expression will lead to a deterioration of the physical state. The relaxation in the traditional physical health gong exercise is based on the interaction between the body and mind.

2. Methods of relaxation training

(1) Let go of the things that are attached to the heart

Before practicing qigong, the first thing you need to do is to make good psychological preparation. Practitioners are required to put down the uneasy things that have accumulated over a long period of time. In other words, the mind should be calm and relaxed. But to do this is not easy, only after a long period of exercise to do. Traditional sports and health maintenance gong methods require practitioners to have a healthy mental state as well as pay attention to the cultivation of morals and cultivate noble sentiments.

(2) Learning to relax from "body" to "mind"

According to the reasoning of the interaction between body and mind, general relaxation should start from the body and then move to the "mind". In other words, the relaxation of the body creates the conditions for the peace of mind. The relaxation of the body means that the flesh and bones should be relaxed, not stiff, not tense. Only in this way can we create the conditions for the relaxation of the mind.

(3) Only the relaxation of the mind can achieve the purpose of meditation

The pattern of life of the ancients was to go out at sunrise and rest at sunset, and because of the inconvenience of transportation, simple interpersonal relationships, and less materialistic desires, it was easier to reconcile the "one mind". Modern people are different, in addition to dealing with many complicated things every day, but also to accept a lot of new ideas, new ideas, new information. The materialistic stimulation of life can happen everywhere, and people will be tempted consciously or unconsciously. Fierce competition, fast pace of work, so that people are often in a state of tension, restlessness, exhaustion. Under such circumstances, it is very difficult to enter the stillness. For this reason, according to the principle of "the method of regulating the mind, the first priority is nature", we should train ourselves to maintain a pleasant, peaceful and contented state of mind in our daily life. In the practice of gong practice, gradually eliminate the interference of external factors, so that their own state of mind gradually return to the selfless, desireless, open-minded, cheerful realm.

(4) Relaxation of the mind through physical training

If it is difficult to realize the relaxation of the mind, one can learn to relax by experiencing the feeling of "relaxation" through repeated training in the form of tension and relaxation. This feeling of relaxation can only be found after a certain amount of training. If you find a pleasant "loose feeling", you can use your mind to relax your whole body. You can also use psychological suggestion to make your body relax from top to bottom, you can also repeat some words that help relaxation, such as inhale, quiet, exhale and loose and so on. This method, when used skillfully, will effectively help the practitioner to quickly enter the stillness.

(5) In daily life, pay attention to physical and mental relaxation

In daily life, keep a peaceful state of mind, maintain a correct posture, the so-called "walking like the wind, standing like a pine, sitting like a bell, lying like a bow", is in line with the principles of biomechanics, can make the human body in the tension in the search for relaxation. As the saying goes: "the shape is the gas smooth body pine".

(2) about nature

1. the connotation of "nature"

The nature of the nature reflects the laws of the universe, "nature" is an important principle in the whole process of traditional sports and health practices, and it is also an important principle that affects the traditional sports and health practices. It is also an important factor that affects the practice of traditional sports and physical fitness. Therefore, since ancient times, thinkers have made a profound exposition of the laws of nature. Laozi clearly states: "Man is the law of the earth, the law of the earth is the law of the sky, the law of the sky is the law of the road, and the law of the road is the law of nature." This means that all things born of the Tao, as well as the activities of heaven, earth and man, should be governed by "natural inaction". It also says: "The Dao is honorable, the virtue is precious, and the order of Mo is always natural." Everything in the universe is natural. The reason why "Tao" is honored and "virtue" is treasured is that both "Tao" and "virtue" do not interfere with the growth and reproduction of all things. The reason why "Tao" is honored and "virtue" is cherished is that both "Tao" and "virtue" do not interfere with the growth and reproduction of all things, but let nature take its course. Zhuang Zi inherited Lao Zi's idea of nature and advocated unconditional integration with nature.

This shows that "nature as nature" not only implies a profound truth, but also expresses the cultivation law of following nature.

2. "Natural" embodies the even, fine, continuous, long

In the process of practicing traditional sports and health techniques, no matter walking, sitting, lying down or standing, we should be natural and comfortable not to take the force. Such as relaxing with a smile on your face, do the movements required to move round, slow, this is a kind of natural state of relaxation. Another example is the use of ideas, it is necessary to seem like nothing, sheep if the deposit, breathing should also be natural and smooth, to achieve uniform, fine, sheep, long. So "natural" is one of the important ways to get better results in practicing kung fu.

3. Compliance with the laws of nature to achieve harmony between man and nature

Traditional sports health Gong method seeks to harmonize man and nature, make full use of all the natural conditions of active exercise, without compromising the balance of mind and ecological balance. We know that everything in the world should grow in accordance with the four seasons of yin and yang. The Yellow Emperor's Classic of Internal Medicine (HUNDI NEIJING) elaborates on the point of conforming to nature in order to nourish health, revealing the agent of "nourishing yang in spring and summer, nourishing yin in fall and winter". This is because, spring and summer yang qi gradually rise to the great sheng, is for the collection of autumn and winter to prepare; autumn and winter yin qi gradually rise to the great sheng, is for the growth of spring and summer to prepare. Therefore, the practice of traditional sports and health, the body and mind to comply with the natural laws and changes of the four seasons.

Second, both static and dynamic

Movement and static refers to the "dynamic" and "static" of the organic combination of the "dynamic" refers to the "dynamic work". "Dynamic" and "static" are two types of traditional sports and health techniques that have their own characteristics and are closely related.

(I) the connotation of both dynamic and static

dynamic and static, is the practice of the form of dynamic and static close coordination and reasonable match, is the thought and physical activity and quiet, the two are relative, action is easy to God quiet, quiet and can be vivid. Therefore, in the process of practicing, we should do the movement in the quiet, quiet in the movement. Generally speaking, the movement of the meridians and collaterals, harmonization of blood, lubrication of joints and strong limbs have a good effect, while the quiet balance of yin and yang, adjust the internal organs and stabilize the emotions have a unique role. Only the combination of the two, to play to its strengths, to make up for its shortcomings, can achieve twice the result with half the effort, so that the body is strong and healthy, physical fitness. "Quiet in the movement, quiet in the movement," refers to the contact in the idea to focus on the movement, acupuncture points, meridians, the operation of the breath, to exclude all distractions, to achieve a relative "quiet". Although the body is in a relatively quiet state, but to experience the movement of the body's qi, such as the flow of qi and blood, the activities of the internal organs, etc., that is, there is a feeling of movement in the stillness.

(2) "dynamic and static"

"Static" in the book more than 2,000 years ago, "Huangdi Neijing - the ancient theory of heaven and earth, grasp the yin and yang, breathing the essence of gas, independent Shou Shen, muscle as one, so can life my heaven and earth ......" of the discussion, which is a specific description of the method of Jing Gong. The types of Jing Gong methods are summarized as Tuna, Xing Qi, meditation, meditation, alchemy, meditation, etc. The Jing Gong of Jing Gong is not absolute. The stillness of Jing Gong is not absolute, but external stillness and internal movement, emphasizing the training of intention and qi. That is to say, the external form of the body is quiet and immobile, while the body's qi and blood in the intention of the drive according to certain rules of the orderly operation, so there is an ancient "internal training of the spirit, external training of the sinews and bones of the skin," said.

"Dynamic work" refers to the work of physical movement. Dynamic work is mostly external movement and internal quiet, moving to seek quiet, so it is said: "static has not tasted immovable, moving has not tasted not quiet." People's movements are ever-changing, therefore, since ancient times there are a lot of dynamic work gong methods, such as the five bird play, eight brocade, Yi Jin Jing and so on.

When practicing traditional sports and health care gong methods, the combination of movement and static is emphasized. This is because, from the viewpoint of human life as a whole, the movement of human life should follow the spirit and physical unity of the whole life movement law. Specifically, the human body is "form", "gas", "God" each has its own division. Therefore, "a loss of position will be three injuries. Therefore, the saints make its place, guard its organs, and shall not be related to each other. Therefore, the shape is not its security and the place of the waste, gas is not the full of its use of the leakage, God is not appropriate to do is not clear, these three, can not be careful to guard also". That is to say, the key to health care is "will raise its spirit, and weak wind, flat and flat form, and the Tao floating and sinking down" ("Tao original training"). In terms of "form," "qi," and "spirit," both dynamic and static gong have their own focus in terms of practice efficacy. Therefore, we advocate the use of both dynamic and static techniques to optimize the movement of life as a whole.

The proportion of dynamic and static activities should be flexibly adjusted according to the practitioner's physique, mental state and different stages of practice. Some people should be mainly dynamic, some people should be mainly static. That is, for the same person, at different stages of practice, sometimes focusing on dynamic work, sometimes focusing on static work. How to choose, on the one hand, the teacher's guidance, on the other hand, rely on their own experience to adjust.

Third, the combination of practice and nourishment

The combination of practice and nourishment refers to the combination of practice and self-conditioning. The effect of practicing gong on enhancing physical fitness and promoting physical and mental health is very obvious. However, if you only focus on practicing and do not pay attention to your health, you will be violating the principle of combining practice and health, and you will not be able to achieve the expected fitness effect. The two must be closely combined to complement each other.

(1) About practicing gong

About practicing gong, one should understand the purpose of practicing gong, the method of practicing gong, and the problems related to practicing gong.

First, the choice of gong method. Whether ancient or modern, there are many gong methods, and you should choose the one that suits your physical condition. For example, for Jing Gong, there are standing, sitting or horizontal styles. For those who are physically strong, you can choose to stand on piles, stand on piles to consume physical strength, qi launch fast. There are two kinds of standing piles, upright standing piles and bending knees standing piles, which should be adopted according to one's physical strength. Weak practitioners can choose the sitting style, which is divided into sitting and sitting (loose disk, single disk, double disk). For the hard legs and feet of the elderly, can first practice from the end of the sitting, to be mastered after the posture of the upper body, and then into the loose disk or other disk posture; for the physical strength is still good, the legs and feet can adhere to the single disk practitioners, can start from the single disk, and slowly transition to the double disk; for the standing or sitting inconvenient people, can be taken to use the horizontal. Various methods of choosing gong are not absolute, the key is based on the individual's situation. For young people, it is better to start strict training from bending the knees to stand on piles or double disk.

Secondly, the choice of intensity. In particular, we need to choose the right gong method according to our physical condition. Do not practice with excessive intensity, otherwise it will affect your health. Third, the length of time to choose. For people with poor physical strength, it is appropriate to choose the gong method that does not last long.

Fourth, the choice of practicing environment. Choosing a good practice environment is not only conducive to quietness, but also conducive to the activation of qi, the effect of fast. Practice environment should be selected in the terrain flat, fresh air, green lawn and other quiet places. Avoid practicing in the noisy people, riverbanks, lakeside, roof balconies, windy hillside and so on.

(2) on the conditioning

On the conditioning, in people's life practice summarized a lot of useful methods. The word "nourishment" was originally used in a broad sense. Nutrition, also known as regimen, is the conservation and maintenance of life, in order to achieve the meaning of longevity.

Since ancient times, because I do not know how to take care of or care of improper and injurious cases, so from the Laozi, Zhuangzi, have repeatedly elaborated on the purpose of health. History, the ancient star of longevity Peng Zu that "the way to longevity has no other, the first do not hurt only", pointing out that "sadness and grief hurt people, cold and warmth is not normal hurt people, excessive joy hurt people, anger does not understand hurt people, far from thinking about the strong memories hurt people, draw on the wishes of people hurt people, yin and yang is not smooth hurt people" seven The seven factors that harm the body. Ge Hong of the Jin Dynasty put forward the "health care to not hurt for this" principle.

Everything in this world has a problem of moderation, more than a certain "degree", will go to the opposite side, that is, "things will be opposite". Health is the same, to "moderate" as the yardstick, such as spiritual and emotional activities of moderation, food and drink, the moderation of the five flavors and the moderation of the physical house, etc., these seem ordinary, but very important, and really do it is very difficult.

Moderation of spiritual and emotional activities, that is to say, normal spiritual and emotional changes (refers to the seven emotions of joy, anger, sadness, thoughts, grief, fear, shock) is a common human condition, if the seven emotions are excessive (suddenly, drastically, for a long time), can damage the five viscera, resulting in disease, and even violent death.

The moderation of the five flavors of food and drink means to pay attention to food and drink. Although the human body is born from the diet of five flavors, but if too much bias, can also be due to the diet of five flavors to damage, that is, "the birth of the Yin, this is in the five flavors; Yin of the five palaces, the injury in the five flavors" ("Su Wen - anger through the sky theory"). This includes two aspects, one is that excessive diet can cause disease, the so-called diet since the double, the stomach and intestines are injured; twenty too much partiality (food type and five flavors of partiality) can also cause disease. In addition, the diet is too cold and too hot is not appropriate, to achieve "diet, hot without burning, cold without Cang Cang", advocating "dietary discipline", advocating "moderate cold and temperature", opposed to the "wine as pulp". "The first thing you need to do is to take a look at the actual body of the person you're talking to.

The moderation of physical housework refers to two aspects, one is the moderation of physical activity and physical labor, and the other is the moderation of housework. Yellow Emperor's Classic of Internal Medicine" shows people "line of work and not tired," "live and let live" "do not make labor", that "long visual injury to the blood, long lying injury to the gas, long sitting injury to the flesh, long standing injury to the bone, long walking injury to the flesh, long standing injury to the bone, long walking injury to the flesh, long standing injury to the bone, long sitting injury to the flesh, long sitting injury to the flesh. It is believed that "prolonged vision injures blood, prolonged lying injures qi, prolonged sitting injures flesh, prolonged standing injures bones, and prolonged walking injures tendons. Hua Tuo of the Eastern Han Dynasty once said, "The human body wants to get labor, but not to make extreme ear." The way to health, often want to small labor, but not fatigue extreme strong can not, to implement the combination of static and moderate principle. The moderation of the house for the health care and medical doctors have always attached importance to. The essence of the body of the body, to maintain kidney essence, against "drunk to enter the room" "to want to exhaust its essence" "to dissipate its true". Excessive sexual intercourse will cause liver, spleen, kidney three organs of loss, easy to cause wither, syncope, blood withered and other serious diseases. Moderate sexual intercourse is not to let a person "desire", but "section of yin and yang and adjust the rigid and soft", to "follow nature" do not want to indulge in sex.

In short, whether it is the spirit of will, diet, or physical exercise of excessive can cause disease. In terms of health, focusing on moderation and regulation, neither too much, nor less than, to understand "everything with the extreme are self-inflicted injuries," the reasoning. This is because, a variety of internal or external factors suddenly, drastically, long-term role (such as excessive, unseasonal, bias, delusion, indulgence, strong, long-term, etc.), so that the body's original physiological functions beyond the normal range of activity, or overconsumption, can destroy the body's normal physiological state, and thus the emergence of pathological phenomena.

The purpose of practicing gong is to improve the health standard of the human body, and for this reason it is not only necessary to practice in a proper way, but also to pay attention to the intensity of practice and the use of nourishment. By skillfully combining the practice of nourishment, we can effectively promote the effect of the traditional sports and health care kung fu practice.

(3) with nature to maintain vitality

With nature to health, there are two meanings: one refers to the changes in yin and yang in accordance with nature to protect the meaning of the regimen, that is, the so-called "and yin and yang, and adjusted to the forty," "due to the order of the time." "Shun the four seasons suitable for cold and temperature". This is the normal four seasons of climate change, people must consciously comply with. Secondly, it refers to the state of conforming to the nature of nature to maintain health. This tells practitioners that when practicing gong, they should pay attention to the changes in the environment during the four seasons.

There should be a correct understanding of conformity to nature, that is, there are two kinds of passive and active adaptation. To illustrate the problem, the human body to adapt to changes in the temperature of the external environment as an example: passive adaptation refers to the practitioner's mood times to adapt to changes in the natural world of warm and cold and increase or decrease the clothing; active adaptation refers to the improvement of their own cold function to combat the cold, the day is cold, it is the initiative to mobilize the body to adapt to the cold weather, rather than relying on increased clothing. Passive adaptation and active adaptation are two completely different methods, bringing different two life states to the human body. We advocate active adaptation to changes in nature, which can lead the human body as soon as possible to a benign state that optimizes the quality of life movement. Passive adaptation and active adaptation are both for the maintenance of vitality, just different methods and effects.

Four, step-by-step

Traditional sports health practices, although the movement is simple, but to be mastered, it takes a period of time to gradually achieve. Exercise traditional sports health Gong Fa, can not be rushed, do not envision a few days to be able to use freely, must be simple to complex, step by step, gradually master the full set of Gong Fa. We advocate laying a good foundation, practicing the gong method one step at a time, diligent brain, good at summarizing, not arrogant and not impatient, which is to ensure that the efficacy of the important guarantee of the early emergence.

(a) Action, breathing, intention of the training should be progressive

First of all, learning and practicing action should be progressive. That is to say, in order to clarify the premise of each action posture, one move at a time to practice, the movement should be standardized and comfortable.

When the whole set of movements can be basically mastered, it is necessary to add the breathing. Requirements for breathing and movement with appropriate, and strive to achieve in a calm and natural state, plus breathing. Breathing should be even, fine, silk, long, smooth and free. In order to achieve this requirement, not after a long period of practice can not be done.

When the posture is more natural, the breath also basically meets the requirements, to gradually add the idea. It is important to note that the idea of cooperation is the movement and breathing operation process of the idea of the use of activities. Beginning to learn, the idea can be heavier, and so on to a certain extent, the idea should be light, to the practice of pure maturity, the idea should be light to the extent of not feeling (commonly known as "no idea"). In other words, the idea of training to adhere to two points, one is the idea of close coordination with the movement, breathing, movement, breathing, idea of the same practice, do not lose sight of the other; the second is the use of the degree of heavy to light, from light to none.

(2) the effect of the emergence of a gradual preparation of the mind

Practicing traditional sports health gong method of some special attention to the effect of the practice, always hope that the effect of the emergence of the sooner the better, the degree of the more obvious the better. This kind of impatience is not to be, this kind of mentality will make the mind disturbed, affecting the qi launch and qi and blood operation, hindering the efficacy of the manifestation. Therefore, when practicing traditional sports and health techniques, the mind should be stable, not anxious, not impatient, so that the effect is beneficial to increase the show. For this reason, it is recommended that practitioners do not make daily comparisons, it is best to practice for a period of time after a summary of the experience of the efficacy of the enhancement of the situation, which is a good way to correct impatience and guide practitioners to embark on a gradual and orderly progress track.

(3) The schedule and intensity of practice should be gradually increased

The intensity and duration of practice should be gradually increased according to the individual's physical condition, and one should not go beyond the limits of one's own physical ability to arrange the time and intensity of practice in an overly hasty manner.

Fifth, perseverance

The same traditional sports health practitioners, but the effect of the great difference, what is the reason? Reasons can be cited a lot, such as improper practice, too many distractions, external interference, etc., however, can not be sustained is the most likely to appear in many factors and difficult to overcome the fault. The reason is that under the guidance of a teacher, the influence of external disturbances can be eliminated or avoided according to the place and time. For the practitioner who cannot be persistent, the role of the teacher is insignificant. Because, perseverance is from the practitioner's inner behavioral performance, once the practitioner deviates from the law of practice, or overly hasty, or when the practice stops, or shortcuts, the practice will be abandoned halfway. In short, one must rely on one's own determination and perseverance to persist in practicing qigong, and adjust one's mental state under the premise of correcting one's purpose of practicing qigong. Only in this way can we receive the cumulative effect of the efficacy of little by little.

(1) persistence is conducive to the formation of a benign state of life

When practicing traditional sports and health care kung fu, the basic feature of the physiological state is the cerebral cortical activity of the ordering of the cerebral cortex, which we call the state of traditional sports and health care kung fu state. The traditional sports health care kung fu state has an effect on the physiological state of the human body, i.e., the physiological and psychological state of people who practice kung fu regularly shows a vital and vigorous state of life. The formation of this state of life is not obtained by practicing one move or one style, but is accumulated bit by bit after a long period of hard exercise. Therefore, we advocate that we should look at the effect after practicing, instead of setting an unrealistic and ambitious goal for ourselves before practicing, we should firmly set up the belief of perseverance, and make up our mind to learn one move at a time and practice day after day. If you can do so, you will notice a change in your physical condition after a long period of exercise. Without persistent and hard exercise, a benign state of life is difficult to form.

(2) Carrying out perseverance in the whole process of practicing traditional sports and health care gong methods

To carry out perseverance in the whole process of practicing traditional sports and health care gong methods, and in this way, to train one's will. The practice of traditional sports and health gong method is the process of strengthening the body, but also an excellent time to sharpen the will. It is conceivable that a strong-willed practitioner will be able to experience the true meaning of Gong Fu more quickly in the process of traditional sports health Gong Fu. All of this will certainly be able to promote changes in physical fitness and realize the purpose of strengthening the body as soon as possible.

(3) Gradual Progress and Perseverance

The principle of "gradual progress" we are talking about is to prevent the emotion of quick success, not to be too radical and too fierce, but to choose and practice the gong method according to one's own physical condition, and to do so in moderation. The "perseverance" here is aimed at the formation process of the effect of practicing kung fu. The purpose of practicing kung fu is to strengthen the body, and there is a process of strengthening the body, that is to say, there is a process of forming a new state of life. Therefore, it is important to advocate gradual progress, but also pay attention to perseverance.

Practice of traditional sports health work to constantly overcome all kinds of difficulties, to have the quality of perseverance and perseverance of the will, as the saying goes: "winter practice three nines, summer practice three volts," to be hard-working and stand hard work, not hasty and not impatient. Long-term exercise, can improve people's ability to adapt to the natural environment, and cultivate people to study hard, consciously, hard work and the courage to explore the good habits and quality of will.

The above five aspects outlined the basic principles of traditional sports health gongfu exercise, in fact, with the modern view of sports, reasonable and effective fitness exercise on the overall natural and social attributes of people have a positive impact. It is not only a powerful means to enhance overall physical fitness and improve learning and work efficiency, but also a panacea for improving health, preventing and resisting various diseases and a powerful weapon for prolonging life. The maxim "life is in motion" explains the dialectical relationship between physical fitness and human body development in a concise manner, vividly reflecting the essential attributes of life activities. Every person in modern society should take fitness as a part of personal lifestyle, as an individual should enjoy the rights and obligations to society, consciously into the scientific traditional health exercise.

Traditional sports and health of the basic essentials of exercise

Traditional sports and health of exercise methods, although many, but the basic essentials are the same, the main body upright (body), breathing long and even fine (breathing) and tranquility of the mind (mind), some people call it practicing the essentials of the work, and some people call the three major elements. There is a relationship of interdependence and mutual constraints between the three, body conditioning is the foundation, regulating breath is the intermediary, and regulating the mind dominates body conditioning and regulating breath.

One, the body is correct - the body

The body is correct, the main point is to adjust the body. The so-called body conditioning, that is, purposefully control their own body in a certain posture governed by the consciousness and a certain range of action, through the practice to achieve the "external training of the sinews and bones, internal training a breath of air", so that the body is in a dynamic balance.

People's postures vary greatly, but are no more than walking, lying, sitting, standing four basic forms, the ancients called "Four Wisdom", and requires that "walking as the wind, standing as a pine, sitting as a bell, lying as a bow", these are also the requirements of the health care. The main focus on the body shape and body movement, while emphasizing the coordination of breathing and consciousness, this gong method is conducive to changing the body shape, so that the body is strong. There are two main ways to adjust the body: one is to practice the shape of the body to the most uncomfortable, such as in the introduction of dynamic power and stumps to lower the frame, generally suitable for young people and physical fitness without disabilities, can improve the power; the second is to practice the shape of the body to the most comfortable, such as the natural standing, lying down, etc., generally suitable for the elderly and the weak, in order to achieve the purpose of the body and prolong the life of the people.

Traditional sports health exercise and other sports, the same exercise, the need for the accumulation of volume, therefore, in the case of the body can withstand, can be powerful exercise, from comfortable to uncomfortable and then comfortable, kung fu naturally improved, the body will be more and more healthy, strong.

Second, breathing deep and long and even fine - regulating breath

Breathing deep and long and even fine refers to regulating breath, it mainly refers to the control of breathing to be slow. Through a specific body shape or movement and the idea of cooperation, the practice of human vital energy, so as to achieve the internal qi bulging, smooth flow of vital energy, as the Chinese medicine said that the passer does not hurt, the pain is not passable, the qi and blood flow, all diseases are not, and then run the circumference of the sky, the qi reaches the whole body. When practicing qigong, most of the pranayama should be practiced under the guidance of an experienced teacher.

Tuning the breath can, to a certain extent, produce special changes in parts and organs other than the brain. Breathing can also support body conditioning, because the process of practicing form and body conditioning requires oxygen and other substances, which are inseparable from the role of breathing. The abdominal breathing in the breathing conditioning is conducive to the exercise of respiratory muscles.

The so-called practice of breathing and regulating the breath, that is, the practitioner through the regulation of breathing practice, in order to achieve the cultivation of the person's positive qi, clearing the mind to tranquilize the spirit and the rest of the annoyance of regulating the emotions of the purpose. How to regulate the breath, "Su Wen" said: "All from the kidney has long been sick, you can face the south at the time of the Yin, the net God does not mess thinking, closed breath seven times to lead the neck pharyngeal Qi Shun. If the pharynx has a hard object, so seven times after the bait under the tongue to make countless, so it is said to return to the original restitution, long bait, so that the deep roots also." This means that people with kidney disease, should be in the morning 3 ~ 5 o'clock facing south, concentrate on concentration, control breathing, and then lead the neck to swallow gas, such as swallowing the feeling of hard objects, so seven times, year-round adherence, you can make kidney disease recovery. Here the breathing method is not specifically for kidney disease, but in time to emphasize only. Because 3 to 5 o'clock in the morning is the lung meridian is the most abundant time, the lung is the main gas, the kidney is the main gas, the practice of lung tonic kidney use. There are many ways to regulate breathing, which can be roughly summarized into the following eight types.

(1) Natural breathing method: including natural chest, abdominal breathing and mixed breathing.

(2) Abdominal breathing: including the smooth abdominal, reverse abdominal submerged breathing and umbilical cord breathing.

(iii) Syllabic breathing.

(iv) Nasal inhalation, nasal-oral inhalation and nasal-oral inhalation.

(5) The method of refining breathing and refining inhalation.

(6) The method of spitting breathing.

(7) Counting and following the breath.

(viii) Intentional Breathing.

Three, tranquility of mind and spirit --- mind adjustment

Mind adjustment, mainly through the consciousness regulation to practice the heart, so that the heart is quiet, and then practice the spirit, practice thinking, under the guidance of benign consciousness, to achieve quick thinking, flexible reaction, qi and blood, so as to achieve the purpose of fitness.

The adjustment of the consciousness and intention is called the adjustment of the heart, and the heart here does not simply refer to the heart, but refers to the consciousness in the body and the consciousness outside the body governed by the "heart" according to the ancient theory of health care. The purpose of adjusting the heart is to train the brain to react to the outside world, and this reaction is unconscious, such as practicing the health of the gong into the quiet, is to improve the resistance to external stimuli.

There are four main ways to regulate the mind.

(a) Intentional relaxation method: actively guiding the relaxation of all parts of the body with consciousness and relatively focusing the mind in order to release the tension in the body and mind.

(2) Pay attention to the method of meditation: Silent recitation of words and phrases, silent recitation of words and phrases, turning distracting thoughts into positive thoughts, which is a common method of concentration of the mind.

(3) The method of counting breaths: the method of counting one's own breaths, there are two kinds of counting breaths and following breaths.

(4) Excluding distractions method; exclude all kinds of thoughts and distractions, focus on the attention.