The Ancient Thai medical gymnastics for older people. Exercises Tai Chi: Ancient Chinese Gymnastics

Gymnastics for the elderly, exercises for tai chi and qigong

The benefits of sport for people aged quite a few. Gymnastics for the elderly will overcome many health problems.

Tasks and goals of gymnastics

Without motor activity, a full life is not possible. Fine physical exertion can provide the normal functioning of the musculoskeletal system and help to avoid one of the most terrible problems of age - the loss of the ability to move, partial or complete. Cardiovascular diseases are another enemy of people who have come to a well-deserved rest.

Gymnastics is a means of preserving the functional ability of the body, peculiar "protection" from premature old age, therefore the importance of exercise for older people is difficult to overestimate.

Goals and objectives of gymnastics for the elderly are to:

• maintaining the operation of musculoskeletal and vestibular devices;
• improving the function of the central nervous system;
• stimulation of metabolic processes;
• maintaining a common tone of the body;
• the formation of a positive attitude to life in general.

Features of gymnastics in old age

Many people of old age are not solved on classes in the gym, on the street and even at home, considering that sport is the lot of young people. This error is extremely common and has quite serious foundations.

Often, a person can hardly climb the stairs and tries to use the elevator and an escalator if possible, walks down the street, relying on - so what gymnastics can we talk about?

But what is interesting: people who many years led an active lifestyle, went hiking, ride a bike, jogging in the park in the morning, for some reason and in old age do not change their habits.

Gymnastics is the most accessible type of physical activity.

But the gymnastics for the elderly has some features that need to be considered by making up a set of exercises.

These features are quite serious:

1. it should not strive to achieve any sporting results - this can lead to the saddest consequences, since age changes in muscles, bundles, joints do not allow exercises in the maximum amplitude and with a large load;
2. the extension of loads is necessary - otherwise the muscles are adapted, and the classes cease to benefit. Only the growth of loads must be gradual;
3. the complex must include exercises on all parts of the body - legs, back, chest, hands;
4. you need to do under the guidance of a specialist.

Stretching in front of the exercises

It does not matter which complex is selected for classes - before exercises you need stretching. Strictly speaking, stretching exercises can be performed without binding to training, since it is extremely important for the elderly to restore lost flexibility in the joints and ligaments.

Practice shows that it allows you to significantly improve the quality of life. But, as in many things, fanaticism here is absolutely inappropriate, otherwise injuries are possible, sometimes quite serious.

Video: Gymnastics and exercises for the elderly

Here is a couple of rules, observing which, an elderly person can do exercises without fears:

• stretching can be started, only well warmed up well. To do this, it helps riding a bike, easy run (without this is unthinkable stretching muscles, ligaments, foot joints), mahu hands, exercises with a gymnastic stick and others;
• it is necessary to stretch before the appearance of the feeling of stretching muscles - the pain is unacceptable.

Regularly performing a set of stretching, one can achieve a complete restoration of the mobility of the joints and former flexibility.

But it is worth keeping in mind that you should not strive to sit on the twine as Jean Claude Van Damm. Of course, this is possible, but is associated with the danger of injuries and requires a lot of time.

Chinese gymnastics Tai Chi

For the elderly, an ancient healing Chinese gymnastics Tai Chi is well suited.

It is based on the harmony of three components - dance grace, rehabilitation and combat technique.

The gymnastics of Thai from ancient times allows you to successfully deal with old age and related diseases

Features of Tai Chi

Chinese gymnastics Taiha unusually favorably affects all system of an elderly organism. As a result of regular classes:

• the central nervous system is strengthened;
• the flexibility and mobility of the joints increases;
• immunity strengthens;
• the operation of the digestive tract is normalized;
• the coordination of movements is improved.

Practice and studies show that tai-chi gymnastics can be an excellent preventive tool against osteoporosis.

Video: Thai video tutorials

Regular classes strengthen muscles and reduce the possibility of colds to the minimum. But the whole thing is in carefully verified movements performed at a slow pace.

Complex of exercises in gymnastics Tai Chi

The most interesting in the complex designed for old people is the lack of any load. All the exercises of the complex can be performed simply sitting, even if in bed, in a free, non-moving clothing. The number of repetitions and swing movements are chosen by well-being.

To get acquainted with a small complex of five exercises.

1. Sit on the bed or on the rug. Cross legs, put your hands on your knees. Make 15-20 deep breaths and exhalations. Exhalation you need to do longer. In the breath, protrude with vividly, pull in exhale;
2. Inflate cheeks. Perform an average pace up to 40 times;
3. Circular movements scroll the left shoulder with palm of the right hand. Repeat the other way. For each shoulder of 20 repetitions. As you do, enhance pressure;
4. Put your hands on the hips. Make rotation torso in the lower back area. Gradually increase, and therefore reduce the amplitude. Up to 20 rotations in each direction;
5. Perform spiral circles with hand on the stomach clockwise with a light pressure. Start from the navel and expand the movements. Having reached the edge of the abdomen, narrow the circles. 30 circles each hand;

There is nothing complicated in the exercises of Tai-Chi for old people, but the benefit is huge.

Qigong is another type of Chinese wellness gymnastics for the elderly. In general, this is a whole system, a complex that leads to complete harmony of body and spirit, philosophy and relaxation, movement and control of the energy of qi.

Features of Gymnastics Qigong

The brightest feature of the zigong gymnastics lies in its healing character. This is the most powerful tool for maintaining the life of the elderly organism.

Video: Gymnastics qigong - Wellness Complex of Exercise

With its help, you can learn how to control my breathing, emotions, and, therefore, this gymnastics is a great remedy for overcoming the effects of stress and improving the quality of life of people aged.

Complex exercise in Zigong Gymnastics

In qigun there is a significant number of exercises that run sitting - you can even sit on the bed

Other exercises make, standing on the floor. It is extremely useful to combine qigong and massage (or self-massage).

We give a few of the simplest exercises of qigun suitable for beginners and the elderly. They look like a tai-chi complex, but here you need to follow the direction of the energy of qi.

Exercise first

Sitting on the bed, slowly make 50 respiratory movements through the nose. When you exhale, try to direct the energy of qi.

Exercise second

Massify the knees with circular movements of the palms - 100 times. Feel the stream of energy. The same, but the abdominal massage is performed and the chest is 20 times each hand.

Starting exercise

Put your legs on the width of the shoulders, hands on the waist. Perform slopes to the sides (10 times). Now tilts back and forth.

Fourth exercise

The same starting position. Lift the foot bent in my knee, then strain the muscles of the thigh and pull it forward. Return to IP, repeat for another leg. 10 times for each leg.

Conclusion

Gymnastics for the elderly is an excellent way to improve the quality of life and remain healthy and cheerful to the most advanced years. Just need to do it regularly. And better - with a specialist.

The material referred to in the present brochure is taken from the literary sources available at the Department of Medical Physical Administration of the Beijing Medical Institute, and also obtained by studying various systems of the ancient Chinese gymnastics, demonstrated by folk doctors and instructors in Beijing, Shanghai and Beydah. A great help in the selection of material for brochures was given to us Dr. Quysu Balli Yu (Beijing) and People's Doctor Liu Kuen-Jean (Beydahhe), which the author brings deep gratitude.

Among the centuries-old cultural heritage of the ancient China, the national gymnastics applied by folk physicians in the treatment and preventive purposes is of great interest. In the era of the Han Dynasty (II century) in China, the famous Hua doctor lived in China, which, along with various healing agents, was widely used by gymnastics. Hua wrote: "The movement helps digestion, good blood movement, warns diseases." "If the door handle often moves, it does not rust. So and a person, if he moves a lot, he does not get sick (not exposed to rottenness" - W E H). Another doctor and philosopher of Ancient China, Chen-Zhu said that, doing gymnastics, the man breathes deeper, and with deep breath, "the old, spoiled, spoiled, is among him a new fresh." After the victorious completion of the long struggle of the Chinese people for their liberation from the capitalist and colonial oppression in modern China, favorable conditions were created for the development of all forms of national culture, including the national physical culture. One of the characteristic features of the development of physical education and sports in modern China is the mass. It is possible to say without exaggeration that millions of people are engaged in various forms of physical culture and sports. Morning hygienic gymnastics and gymnastics, conducted in the second half of the working day received especially widespread. The forms and nature of the exercises of morning hygienic gymnastics are very diverse. Many faces of particular young age (workers, employees, students) perform exercises such as hygienic gymnastics of the GTO complex. The individuals of the elderly prefer to engage in the mornings of the national Chinese gymnastics having several forms or styles (Solin, Thai, Pati, Mehua, etc.) In recent years, physical education organizations and the Chinese health authorities are broadly promoted by national gymnastics. This type of physical culture is studied and mastered by China's youth. But still enthusiasts of Chinese gymnastics in most cases are the faces of the elderly, which with exceptional perseverance and perseverance for many years in the morning they do a kind of complex of movements of Chinese hygienic gymnastics, which helps them to preserve health. In the gardens and squares of Chinese cities, separate individuals and small groups of people, mostly elderly engaged in this gymnastics, can be observed daily. Among Chinese youth, she is known as "Gymnastics of old people"). No wonder the face, regularly engaged in this gymnastics, although there are already in a very "kidden" age (60-70-80 years), they do not look like fluffy old men, they are healthy, cheerful and within possible able-bodied. As directed by the Schena to achieve health and longevity, Chinese hygienic gymnastics should be engaged twice a day - in the morning, sitting in bed, and in the second half of the day, outdoors (in the square, in the park, or in the courtyard at home). In cool weather, gymnastics should also be carried out in the open air, but it is necessary to dress with warmer. With any form of exercise, the gymnastics is a mandatory requirement is the maximum focusing on the exercises proceeds.

The rules for conducting gymnastics require the preliminary creation of a "restraint of the Soul". "The soul should be similar to the bright, pure mirror and like calm water." Before starting exercising, the gymnastics is recommended to calmly sit with half-closed eyes, producing various respiratory movements and thinking about pleasant things. When the soul came to a calm condition and became similar to "calm water," the gymnastic movements should be started. Studying one of the forms of Chinese gymnastics, which is called Taich, allows us to conclude that it undoubtedly can contribute to human health, increase its performance, prevent the development of many diseases and thereby promoting the extension of life.

The analysis of the movements of Taucher gymnastics, as well as our observations on the nature of the physiological reactions of the body are convinced that Taita has a rather strong influence on the whole organism. Due to the fact that gymnastic exercises are produced simultaneously in several joints, sometimes covering large muscle groups and focus on movements in the lumbar region, favorable conditions are created to increase blood circulation. This reduces stagnant phenomena, in particular in the abdominal cavity. Deep rhythmic breathing (compulsory requirement of Chinese gymnastics) increases the ventilation of the lungs, improves the body's supply of oxygen, enhances the blood supply to the heart muscle - facts that are of great importance for the prevention of a number of diseases of the cardiovascular and respiratory system. Undoubtedly, the exchange processes under the influence of regular Taucher gymnastics are being improved. Depending on the age and health status, the discontinacy of the load on the body is easily ensured in Chinese gymnastics. The differentiated load is achieved by different session duration (from several minutes to one hour), the number of repetitions of each movement (from 5-10 times to 50 times or more), the movement (slow or fast), the amplitude of the movement (very small and wider), Finally, the number and duration of short holidays between individual exercises.

It describes 25 exercises that are performed only in the morning, sitting in bed or on a stool. Costume engaged in the usual sports: panties, shirt or just a nightgown. The room where the gymnastics is carried out are pre-ventilated. The number of repetitions of exercises, the duration of the latter, the rate of movements and amplitude is determined depending on the individual characteristics of the involved, its age and health status. The proposed exercises are suitable for both men and women. All exercises (with the exception of the 24th and 25th) are held in the initial position, sitting on the bed, crossed legs in Eastern. For persons with excessive grease on the stomach, such an initial position is somewhat difficult. In these cases, the legs or slightly pull forward (give them a semi-covered position), or change the starting position (sitting on the chair or on the stack with a slightly spaced by the legs).

Breathing in all cases should be arbitrary, without delay. The exercises described can be repeated in full or partially in the second half of the day, after daytime sleep or rest. The exercises described in this brochure represent a complex of hygienic movements for all muscle groups in combination with self-massage. A feature of Chinese gymnastics used for hygienic and therapeutic purposes is a wide combination of it with self-massage. In some cases, it is even difficult to separate in the complex of movements of this gymnastics manipulation of an arraying nature from purely gymnastics, as in the receptions of self-massage, large muscular groups of upper and even lower extremities are presented at the same time (reduction). Do not remain alone the muscles of the body. In a relatively relaxed state, only a massable muscle group remains.
The value of the exercise is that they are simple in their structure, their fulfillment does not give a large load. In addition, they are easy to individualize. At the same time, they are quite dynamic, and with the movements of self-massage are involved in the work of relatively large muscle groups, although the amplitude of these movements is not large. In addition, it is known that self-massage increases the speed of blood and lymphotok, improves the metabolism, has a positive effect on nervous centers. Very peculiar movements of self-massage ears, faces, blows-cotton in the face, head, eye exercises, etc. The nature of these movements undoubtedly contributes to an increase in the tone of the central nervous system, which is usually somewhat reduced after sleep. A similar physiological effect is achieved and exercises 2, 7, 8, 12. Exercises 3, 4, 5 and 18 prepare the digestive organs. Exercises 18, 21 and 22 improve blood circulation in the abdominal cavity and eliminate congestive phenomena in it, which is also a factor warning with hemorrotype disease.

U p r and n e n and e 1. Calm seat with half-closed eyes, crossed legs, putting hands on his knees. Make 15-20 deep breaths and elongated exhalations, drawing the belly when exhaling and protruding when inhaling. The specified exercise can be held sitting on a chair or stool, legs are slightly placed aside, hands on the knees.

U p r and f and e 2. Self-massage. Roll away the ears between big and index fingers, and then palms. When holding the palms down, the ear shells are rejected down when palms are taken up the usual position. Make 20 rubbing ears between your fingers and 20 rubbing palms.

In the first 3. compressing the teeth of the upper and lower jaws. 20-30 times tightly squeeze the teeth, then produce 30-40 tips in teeth.

In n and e n and e 4. A circular movement in the front of the front surface of the tooth of the upper and lower jaw - 20 times in one direction and 20 times to the other side. The saliva that is highlighted with the exercise should be swallowed.

U p r and f and e 5 5. Inflatable cheeks. Production of 30-40 inflatation of the cheeks at an average pace.

U p r and n e n and e 6. Self-massage of the lateral walls of the nose. The back side of the second phalanner of large fingers of both tastes to carry out the stroking of the side walls of the nose. Movements begin at the nose, are carried out to the corners of the mouth and in the opposite direction. With a slight pressure to produce 15-20 movements at an average pace.

U p r and n e n and e 7. Self-massage of the head. Stroking the head is carried out by palm with palm or left hand, starting from the forehead in the direction to the back of the head and back 10-15 times, after which the end of a large, index or middle finger produce vibrating, pressing movements to a point, corresponding to the location of the joint with the neck vertebrae. Pressing, vibrating finger moving to the specified point 10-20 seconds.

In the first 8. Samomassage of eyebrows. The back side of the second phalanner of large fingers of both brushes to stroke the eyebrows from the bridges to the temples and in the opposite direction with a small pressure. Eyes should be closed. Produce 20-30 movements to the other side.

U p r a n e n e 9. Eye movement. Closing the eyes, make them circular movements (left, upward, right, down), as well as in the opposite direction. The specified movement at a slow pace is repeated 10 times in one direction and 10 times to another, after which the closed eyes slightly massage (stroke) with your fingers, reveal them and make some quick blinking movements.

In Pro Zhen and E 10. Movement with revealed eyes horizontally to the other side. In the initial position, sitting to set the head in the position right forward, pull the right hand to the side, breaking it into the brush and putting the fingers, the eyes to fix on the tips of the elongated hand (to mock the right side). Then the elongated hand moves slowly in the face horizontally in the direction of the left shoulder, the look constantly monitors the moving hand, that is, the eyes gradually melt in the opposite direction (left). Similar movement of the hand and eye is carried out in the opposite direction. Make such movements 5 to one side and 5 to another. As mentioned above, you should not moving your head. It should be in the position right, forward.

U P R A H E N E N E 11. Eye exercise (fixing a look at the approaching and removable hand brushes). Right or left hand pull forward and slightly to the side, break the brush and push the fingers, then slowly bring the brush to the nose and also slowly remove it into its original position. The look is constantly fixed on the nail of the middle finger of the moving arms. Make such movements 10-15.

U p r and zh e n and e 12. Self-massage of the face. Movement "Washing a face with revealed palms." Two open palms produce light rubbing of both half of the face. Palm moves up and down, capturing cheeks and whiskey. There are 15-20 such movements to the other side.

U p r and n e n and e 13. Exercise for the neck. Crossed the fingers of the brushes, put them from behind on the neck (the head is slightly tilted forward) and try to break your head back in small swaying movements. Hands lying on the neck must have some resistance. Such movements should be made 15-20. The tempo is medium.

U p r and zh e n and e 14. Self-massage of the shoulder area. The right palm of the circular movements produce the root of the left shoulder. Similar rubbing to produce left palms of the right shoulder. Initially, the movement is light, surface, and then with some pressure. Perform 20 circular movements on one shoulder and as much on the other.

U P R A J N E N E N E 15. Hand exercise. Swing movements semitted in elbows hands. One hand goes ahead, and the other back, i.e. approximately as when running. Make 20-30 movements, average pace.

U p r and f n and e 16. Exercises for hands and shoulder belts. Folded the fingers of both hands "in the castle", then produce a stressful pulling of the clutch hands to the right and up, slightly lifting the pelvis from the surface of bed or to the top. A similar movement of the hands to do in the other direction, so on to the left and up. In both directions, it is done alternately by 10 movements.

U p r and zh e n and e 17. Self-massage of the back. Lightly lean forward and beat both palms to rub the zealum area with movements up and down. Moves start from possibly the highest point on the back and spend before the sacrum.
Both hands are moving in opposite directions. Movement start at the spine and gradually bring to the side surfaces of the lumbar region. Make 20-30 exercises at an average pace with a small pressure.

In the first 18. Self-massage of the abdomen. The right or left hand is to produce spiral movements (rubbing) of the abdomen area along the clockwise arrow. Starting circular movements around the navel, they are gradually expanding, reaching the periphery of the abdomen. Then they narrow, shorten and end in the navel area. To produce 30 spiral movements with one hand and 30 - another, the tempo of the average. It is necessary to produce a light pressure with a hand on the abdominal wall.

In p. 19. Samomaszh region of the knee joints. In the sitting position to put palms on the knee joints and produce circular movements rubbing them into that and the other side. The number of movements from 20 to 30 to the other side, the tempo of the average. It is necessary to produce lightweight hands on the knee joints.

U p r and zh e n and e 20. Self-massage of the feet. In the sitting position, spreading his knees to the sides, grab the hands of both feet, with a slight pressure to rub them. The thumbs are captured by the sole, and the remaining fingers lie on the front surface of the foot. Movements produce from the fingers of the foot to the heels, and then in the opposite direction. Produce 20-30 movements in both directions, the rate of average.

U p r and n e n and e 21. Foot exercise. In a sitting position, lean back, beyond the hands behind the back. Make alternate pulling forward legs with drawn socks and alternately bringing them back to the pelvis. Produce 15-20 movements with both legs at an average pace (15-20 movements each foot for a minute) (Fig. 5)

U p r and f and e 22. Exercise for the body and abdominal cavity. Circular, rotational movements of the body in the lower back (hands on the hips). The amplitude of movements first is small, gradually increases, is wider and gradually narrows again. The pace of movement is first fast, gradually slows down (during the widest amplitude) and again accelerates. Make 15-20 movements in one direction and as much to another, then produce 15-20 rhythmic retractations (compressions) of the rear pass (rectum).

U P R A ZHNE 23. breathing exercises. In the sitting position (hands on the knees) to produce 15-20 deep respiratory movements (when the stomach is inserted forward, and when you exit tightening).

U P R A ZHN N E N E N E N E N E 24. Slightly laying the legs to the sides, revealed palms of both hands to produce short quick blows (cotton) on the forehead, cheeks, neck, chest, stomach, buttocks, thighs (10 cotton strikes in Each of the listed points).

U p r and n e n and e 25. Walking. 1-2 minutes to move around the room. The pace of walking at first slow, the knees are highly rising (as far as possible touch the abdomen), then the pace is somewhat accelerated and the end slows down. Breathing arbitrarily, but without delay, hands freely and widespread.

M e rt in a n o z a (yoga) starting position: lie on the back, heels and socks together, hands press to the body. Close your eyes, strain all the muscles of the body at the beginning, and then relax at once. At the same time, the head bends the side, the hands tipped on the sides, the legs will disperse. In this position, try to achieve complete relaxation of all body muscles from the fingertips of the toes to the face. Check mentally, whether your muscles of your body have achieved complete relaxation. In this position, the nervous tension will fall, breathing becomes calm and slow, the heart beats exactly.
Preparatory phrase: "I'm completely calm." 1. "My right hand / then left /, my right / then left / leg heavy. Both hands and feet are heavy." Repeat each phrase for each limb separately 5-6 times.
2. Repeat the first exercise, but the word "hard" replace the word "warm".
3. "My heart beats smoothly and powerful."
4. "My breathing is completely calm, pleasant, easy."
5. "My solar plexus radiates heat." Or replace this phrase to another: "My belly is warm from the inside with a pleasant deep warmth."
6. "My forehead is pleasantly cool."
Before the end of the morning workout, a volition team should be applied: "I will stand cheerful, cheerful, energetic, with clear, fresh, clean head." After that, vigorously pull out and immediately get up. When training before bedtime, it should not be done.

Doctor of Medical Science Professor
G. I. Krasnevsky

In Chinese culture, over the past centuries, many martial arts have developed, which are today known throughout the world. Many of these techniques are based on the improvement of their body and its recovery. Not exception has become the martial art of Tai Chi, which is known more than Chinese gymnastics. In the article you will get acquainted with the healing gymnastics of Tai Chi, learn what and to whom it is useful. Here is also proposed a set of exercises for beginners.

What is Tai Chi

In China, Tai Chi is more famous as a martial art that implies self-defense and elements of artistic combat gymnastics. Its founded for the exercises that are aimed at maintaining the physical form and human health.
The phrase "Tai Chi" (or "Thai Tzu") translates as the "Grand Limit" and symbolizes the place in which the line is erased between the spiritual and material, and the soul and the body becomes one. Some argue that the state of unity of the soul and body does not combine in any way with martial arts.

When they talk about the last, then in the imagination immediately arises with sharp and active movements, as in films with Bruce Lee or Jackie Chan. However, Tai Chi differs from the standard for us to understand "martial art", because the fight can be conducted not only with a visible opponent, but also with the inner, which is often forgotten.

Did you know?Masters Tai Tzu are able to beat off any attack with ease. In their movements, they invest inner strength, and with minimal costs are able to withstand strong rivals.

No one can call the exact date of the creation of this technique, since, according to some sources, it arose 2.5 thousand years ago. It is reliably known that Tai Chi (Taiji) takes its roots from the old art of qigong, which is aimed at monitoring and regulating various internal processes of the body. Tasses Tai Chi include self-defense and internal equilibrium.
The gymnastics Tai Chi is based on the three main components:

• technique of martial art;
• dance that is full of grace;
• the recovery system.

Benefit for health

Regular sessions of Tai Chi are not just gymnastics. By performing various exercises, you not only manage your body, but also a mind, concentrating and visualizing on our feelings, thereby pulling away from the worldly bustle and problems. Tech Thai allows:

• normalize the nervous system;
• increase the tone and flexibility of the body;
• strengthen the connecting tissues;
• increase the body's resistance to various bacteria and viruses;
• improve brain and heart muscles.

Movement of people who practice this technique becomes more graceful and smooth. Scientific research proves that the slow performance of Tai CHI exercises is a good prophylactic tool with osteoporosis, and the risk of developing serious diseases (for example, cancer) is minimal.
Perennial observations show that the gymnastics of Taijitsuan (this is the official name of this technique) helps strengthen muscle tissue and is the ideal method of rehabilitation after various injuries and fractures. Scientific research indicates its effectiveness in Parkinson's disease, chronic diseases (for example, multiple sclerosis or heart failure). Scientists have proven that this technique helps the respiratory system suffering from pathologies reduces fibromyalgia symptoms.

Classes help overcome stress and depression, reset hate kilograms, improve lifestyle. The exercise system does not require special training, it is ideal for everyone, for the elderly in particular.

Indications and contraindications

• various respiratory diseases;
• problems with the gastrointestinal;
• spine and connecting tissues;
• cardiovascular diseases;
• disorders of the nervous system;
• depression;
• chronic syndromestallity;
• skin diseases;
• sex disorders.

Although this gymnastics suits people of any age, but there are still contraindications. Tai Chi cannot be engaged:

• with elevated temperature;
• during the exacerbation of chronic diseases;
• during the acute stage of the development of the disease;
• in the first 3 months of pregnancy.

Important!Classes on the technique of Tai Chi are prohibited for age category up to 6 years, since during this period the musculoskeletal system is formed. For children of this age, it is necessary to carry out exercises for the development of plastics and flexibility.

Where to start training

Before moving to the very complex of exercises, many are interested in the question where to start. It is necessary to determine the choice of places and clothing. Can do gymnastics everywhere; The main thing is that the surface is not sliding. It is best to do in the outdoor air, away from the city fuss. Perfect will be a quiet place in the park or lawn near the house.
Now about clothes. The main thing is that it does not throw movements, so give preference to the casual and natural tissues.

Did you know?According to scientific research, the gymnastics Tai Chi-Quan effectively helps to recover after stroke. After 6 weeks of occupation, 136 people who participated in the study were able to restore mental and musculoskeletal activity, and their speech became more connected and understandable.

You can engage in both independently and groups. Exercises are quite light, but for beginners it is better to give preference to group training (at least at first, until the basics are studied). Find the Section of Tai Chi for the inhabitants of large cities is not a lot of work, since this healing gymnastics is in great demand all over the world. For residents of smaller cities, it is recommended to find a mentor who will teach and adjust your movements.

The importance of warm-up

Before performing any exercises, it is necessary to pay attention to the workout. So you prepare your body and protect it from possible injuries. In the process of performing the workout, the following processes occur:

• muscles are prepared for work, resulting in improving their ability to shrink and stretch;
• the risk of injury is reduced, since muscle tissues are prepared for a possible load;
• more efficient work with fatty deposits;
• the body passes the preparatory process before load;
• the withdrawal of toxic substances after the warm-up becomes more efficient.

It should also be noted that the effectiveness of the main complex after the warm-up increases. This is due to the fact that, performing simple exercises, the inflow of oxygen increases significantly, the blood circulation is improved, and the temperature in muscle tissues increases. All this allows you to look at the expression "heat the muscles" somewhat differently.

Set of exercises for beginners

Numerous scientific research and personal practices of people have repeatedly proved the effectiveness of Tai Chi. For well-being every morning, you can perform a complex of the simplest exercises that will provide energy and vigor for the whole day. It must be remembered that all exercises have 3 components, and their proportions must be observed.

Exercise number 1. Deep breathing

The order of awareness of its energy "I" occurs in this way:

1. Sit on the floor, crossed legs (such a position reminds "Lotus Pose", but in a simplified version).
2. Hands put on your knees, they must be relaxed.
3. Spin align so that the spine is smooth, and the breath did not prevent anything.
4. Make 15-20 deep inlets. Ensure that the stomach is rounded in the breath and seemed to be sucked, and pull it out on exhale.

Exercise number 2. Rubbing of ear rinks

The procedure for performing movements is such:

1. With the help of index and thumb, rub the ear shell.
2. Make 20 repetitions.
3. When the ears warm up a little, start to rub them with the whole palm.
4. When the palm moves, the ears are in the usual position, and when driving down "go" back.
5. Repeat the exercise 20 times.

Exercise number 3. Stroking the head

This is a simple exercise. It is performed as follows:

1. Place your palm.
2. Spend them on your head from the forehead to the back of the head (and back, in the opposite direction).
3. Perform such an exercise 10-15 times.

Exercise number 4. Gymnastics for eyes

To strengthen eye health in this way:

1. Widely open your eyes.
2. Look to the right, then left (and so 10-15 times in each direction).
3. Straighten your left hand and stretch your fingers, the head should be smooth.
4. Focus on the tips of your fingers, then transfer the look to where the hand is.
5. Without moving your head, look at the fingers, which move horizontally, first one way, then to another (repeat 10-15 times).
6. The same actions, but already using the right hand.

Exercise number 5. Pendulum with hands

The principle of exercise is such:

1. Place your hands in such a way that one of them is in front of you, and the other - behind the back.
2. Bend your hands in the elbow, perform 20-30 repetitions.
3. "Change" hands, do the exercise again.

Important!Performing exercises, it is necessary to concentrate on what you do. Numerous repetitions are becoming a habit with a time that, in case of complication, the complex will allow you to withstand the balance and grace in the movements.

Exercise number 6. Stretching hands in the "Castle" Exercise technique simple:

1. IP - hands are connected to the "Castle" behind the back.
2. Try to stretch them towards the upper left corner, slightly raising the pelvis.
3. Perform 10 repetitions.
4. Change your hands and repeat the exercise again, only stretch your hands to the right and up.

Exercise number 7. Warm up for lower back

It is possible to knead the lower back several times a day (regardless of the exercise complex):

1. Tilt the torso a little forward.
2. Palm pads knead the lower back in the direction from top to bottom towards the sacrum.

Exercise number 8. Stomach

This exercise is pretty simple:

1. Hand make rotational movements clockwise from the navel on the spiral trajectory.
2. Repeat each hand 30 times, while pressing on the stomach with the middle force.

Exercise number 9. Workout for knees

Older people make such a workout often without thinking about what exercise from Chinese healing gymnastics:

1. Take the position sitting on the chair.
2. Hands in a free position on the knee cup.
3. Circular movements knead the knee joint (in one direction).
4. Make from 20 to 30 repetitions in each direction.

Exercise number 10. Feet

The biggest load falls on the foot all day. "Unload" will help such an exercise:

1. Sit on the floor and spread your knees.
2. Take a foot in the hands so that the thumb is located on the sole, and all the others - from the outside.
3. Light pressed, rub the foot first in one direction, then in the other (20 times).
4. The same thing to do for the foot of another leg.

Such a set of exercises will prepare well to all life tests during the day. A more complex complex requires a clear control of the mentor (at least at the initial stage, until all actions are honored).

To achieve the Balance of Yin-Yang, which are fundamental in Tai Chi-Quyan technique, cannot be distracted, and respiratory practice will make it possible to focus. It is necessary to relax to the state of the "hanging over the top of the top" (as Chinese masters characterize it). To do inhale: Life is currently - there is only now, the past has already passed, and the future has not come yet. This practice will develop the "mental discipline" of Tai Chi and enjoy life at the moment.
For those who want to learn and know all the basics of this Chinese art, there are several advice:

• to begin with, visit a couple of classes in different groups (you can just watch how others are engaged in, and what a mentor teaches);
• after analyzing the seen approach to operation, select a mentor that best meets your requests;
• talk to the instructor, make a certificate of his experience, the time of practice, who he studied, and how long;
• find out the opinions of different people from the group that are already engaged;
• visit the trial occupation and make your impressions of both the training itself and the group as a whole;
• before starting classes, do not forget about the consultation of the doctor.

The healing gymnastics of Tai Chi is a universal complex of psychophysical exercises, which is aimed at improving human health and the union of his spiritual and material worlds. Suitable for people of any age groups and physical abilities. Scientific research has proven the effectiveness of technology in the process of rehabilitation after serious diseases. All workouts are aimed at the methodological repetition of movements in which the inner force is activated.

Video: Gym Chi Gymnastics

This video is a teaching, looking at it you will understand everything and I am sure that you will begin to engage. And after him there will be a small story about what tai chi is, other exercises are shown and other useful information.

Three main principles of Tai Chi, on which progress is based, this is the concentration of consciousness, exercise and respiratory.

This gymnastics pays great attention to the softness and smoothness of movements, it is very important. The strength of the movements should be monitored, should not be maximum, but only necessary. The key point in tai-chi is equestrous, the equilibrium is not only a physical, which is achieved by training, but also the elimination of spiritual.

Movement in gymnastics Tai Chi - slow and smooth, smooth breathing. Each movement smoothly goes into the following and this achieves continuity.

Gymnastics Tai Chi, as no other suitable for older people, people who have problems with motor activity. It allows you to better feel all the plots of your body, all the muscles, all ligaments. Improves the mobility of the joints and successfully struggles with disorders in the musculoser.

A pleasant bonus to regular sessions of Tai Chi will be smooth posture and a good mood.

Exercises Tai Chi.

I specifically do not bring a description of the exercises because it is better to do them only under the guidance of the coach. But you can try on pictures. And if you enjoy execution, then you can safely go to the group and develop further.

Tai Chi as well as Qigong teaches regulation of vital energy flows in their body. The Chinese believe that Tai Chi prolongs life, slowing the aging, increases the flexibility and strength of muscles and ligaments, has the opportunity to treat

Tai Chi in the morning gives energy for the whole day

Did you decide to take Tai Chi? Follow multiple tips to save time, strength and not make miser bugs.

• Try to visit the classes at least two different groups. Ask the instructor to allow you to watch the training at least on the pair of training.
• Determine if the style and manner of the instructor's teaching is suitable, and how comfortable you feel in the group.
• Find out the instructor about his experience. In particular: how long does he practice Tai Chi? Who was his teacher? How long did training last?
• Talk to people in the group. Find out how much they do and as satisfied with the results.
• As a group and classes must like you. If you, from time to time, look at the clock, then the workout you do not like it, and you should not wait for big results.
• Remember that the occupation of each sport should be preceded by a doctor's consultation.

Tii - National Chinese Gymnastics. Initially, the exercises were part of the battle discipline, but over time turned into a wellness complex. In the second century BC, the Chinese doctor Hua believed that gymnastics Tai Chi. Slows aging. He argued that the movement helps digestion and blood circulation, warns chronic diseases. Modern scientists agree with him - numerous studies confirm the benefit of Tai Chi for the elderly.

Than it is useful

Exercises in gymnastics Tai Chi use the maximum number of muscles. As a result, it is amplified circulation In all organs, deep breathing leads to enhanced oxygen flow. Due to this, the gymnastics improves the overall health, training cardiovascular and respiratory system, strengthens immunity, increases the body's tone. Tai Chi is useful for jointsis a way to prevent salt deposits and age-related changes.

Spanish researchers from the University of Haen found out that the ancient Chinese practice (Gymnastics Tai Chi) 43% reduces the risk of fallingwhich in the elderly often lead to the fired neck of the thigh. Doctors from the Massachusetts Hospital noted that patients engaged in Tai Chi, less suffer from depressionThey have a mood improves, a positive attitude to life appears. According to another study, regular sessions of Tai Chi lead to noticeable favorable changes in the work of the body within a month. More than 60% of people who first started classes, noted the improvement in the coordination of movements, reduce the level of stress, normalization of sleep and appetite, lowering blood pressure, the disappearance of pain in the back and joints.

Gymnastics Tai Chi is perfect for the elderly over 60 years, which are no longer available in the morning, classic fitness and other intensive types of loads. Exercises of Chinese gymnastics are simple, they do not require special physical training.

How and where to do

Classes of Tai Chi in Chinese tradition are used to maintain the circulation of cycling the energy of qi. The Chinese believe that the human body consists of various elements whose balance defines health. It is the normal operation of energy channels that leads to an equilibrium and improved body condition. Therefore, to achieve success, it is important not only to fulfill the exercises correctly, but also to acquire a faithful attitude, calm thoughts.

The complex is better to perform twice a day: in the morning, sitting in bed, and in the afternoon outdoors. In cool weather, classes are also held on the street, only to dress is warmer. According to the rules of Tai Chi, the training is starting in the calm state of the soul. It is pre-sitting a little bit with her eyes closed, watching breathing and thinking about pleasant. Important condition - Concentrate on each exercise, imagine how energy flows from one part of the body to another. The meditative part of the practice is no less important than exercise.

In Tai Chi, the load is dosed taking into account age and health engaged. The load control is carried out using a different duration of the lesson - from several minutes to an hour; the number of repetitions of each exercise - from 5 to 50; The rate of movement - it is slow or fast; amplitudes movements; Numbers and lengths of recreation gaps between exercise cycles. In Tai Chi, an elderly man himself can determine the level of load comfortable for its body.

"It is important that the movements were soft and smooth, one exercise is gradually replaced by the following. The whole training cycle is continuous, so the dance resembles the dance from the side. "

For gymnastics, comfortable clothing is suitable, non-peculiar movements. It is desirable that it be sewn from breathable fabrics that are well passed air. You can train in socks or barefoot, it is worthwhile to wear shoes with a thin sole, the main thing is that it does not slide.

How to start doing gymnastics Tai Chi

Tai Chi can be engaged independently or in a group with a coach. Before starting training, it is worth consulted with a doctor - although there are no contraindications to Chinese gymnastics, you need to clarify how to start new physical exertion without harm to health.

Basic training rules:

1. With dizziness, rapid heartbeat, nausea and other unpleasant sensations, training should be stopped.
2. It is important to increase the load gradually: at first, do not work longer than 15-20 minutes, limit the minimum number of repetitions.
3. Do not seek to achieve sporting results: age-related changes in the joints and muscles can lead to injury when trying to perform exercises with a large amplitude or too long training.
4. Do not exercise in a period of illness or poor well-being, wait for recovery.

When choosing a trainer to occupy Tai Chi, specify its experience and qualifications, talk to students, visit a trial occupation.

Ekaterina Kushnir, Higher Medical Education

Illustrations: Anastasia Lehman