Therapeutic properties of gymnastics Tai Chi: three health gifts. Tai Chi Qigong Heal Gymnastics Description of the exercise

Tai Chi (sometimes pronounced as Taiszy) - the self-defense method and artistic combat gymnastics, which emerged in China several centuries ago as a combination of several similar to each other, but still different exercises. The more official name of this technique is Tai Chi-Quan (or Taijitzian), which is freely translated as "the highest limit box."

According to Peter Wayne, Associate Professor of the Harvard Medical School and Director for Research in the Oshhero Center for Integrative Medicine at Harvard, Tai Chi is often called the "shape of gentle exercises."

"Tai Chi is complex exercisewhich combines slow, soft " movement bodies, breathing and various cognitive components, including concentrated attention, images and multitasking"," Said Wayne in an interview with "live science".

Grace and Beauty Tai Chi

Although its exact origin is unknown, Taijituan, probably evolved from the ancient forms of Eastern martial arts, healing, philosophical and spiritual practices, writes Wayne in his book "Guard of Harvard Medical School on Tai Chi" (Shambala, 2013).

Taiha remains popular practice in China, where it is practiced daily in a massive order, more often - early in the morning in parks and other free spaces. Over the past 50 years, Tai Chi has become a popular technique and outside of China, including actively gaining momentum in Russia. Training Tai Chi is practiced in hospitals, community centers, colleges, sports clubs in many countries.

Chinese and foreign doctors and researchers recorded and made a description of many advantages of gymnastics Tai Chi for health:

• Improving balance, coordination of movements.
• Development of flexibility, endurance.
• Stabilization of pressure, heart, mental health.
• Reducing the risk factors of stroke, fibromyalgia, Parkinson and Alzheimer's disease.

Art of Chinese combat gymnastics Tai Chi

Tai Chi - safe exercise technique for people of all ages. This technique is often compared with yoga. And like yoga, Tai Chi has many forms. According to the most common forms, this is Yang style; Other popular forms include Chen, Wu, Hao and San styles, according to the International Association Yang Zhuan.

Dance moves are characteristic of Tai Chi

Each style is individual, but there is something that unites them - slow, measured and carefully organized movements. One movement smoothly flows into the following - it reminds dance. In Tai Chi, such a choreographic complex of exercises is called a form or multitude, and each set of exercises contains a certain number of movements or pos. For example, in Tai Yang style, there may be as many as 150 movements. Tai Chi practitioners sometimes perform a set of exercises with arms in hand - for example, a sword or a staff.

At the most basic level for beginners, Chinese gymnastics Tai Chi can be simple exercises, such as easy squats, twisting, move hands forward and up, and above head or moving legs from side to side. Despite the simplicity, correctly performed movements increase muscle strength and concentration.

A typical set of Thai Tzu includes movements developed as warm-up exercises that provide moderate aerobic activity, help prepare a musculoskeletal system to further exercises and contribute to deep breathing and relaxing. There are poses behind these progressive movements, in which various parts of the body are involved, from breast and torso to hips and feet. The names of these poses are designed to inform about how the body should be moved. From here, such names like "pushing and push", "dilute the clouds with hands", "grab the tail of the sparrow", etc.

A typical set of Thai Tzu may also include exercises for relaxation, which should ensure uniform energy distribution throughout the body. The red thread passes through the complexes of exercise spiritual components: chinese equilibrium concepts, yin-yang, qi (internal energy), energy flows.

Health benefit from tai chi

The unhurried nature of Thai makes it an ideal form of exercises for the elderly, patients or disabled. Nevertheless, Tai Chi is widely practiced by people of all ages that are in good health. Studies show that the advantages of the method of Tai Chi are applicable to people living anywhere in the globe, from healthy students of institutes to patients suffering from heart disease.

Spiritual practices are no less important than the physical component

In most Western scientific research, the focus is on physical elements of the exercises of Tai Chi-Quyan, and not spiritual aspects of practice. And the health benefits are so great that many hospitals in developed countries conduct classes of Tai Chi for their patients. Investigation of 2012, published in the journal "Disability and Health" showed that tai chi was more efficient practices than traditional physiotherapy in the restoration among elderly patients hospitals who had previously received injuries as a result of a fall.

The advantages of Taiji include strengthening cognitive functions and memory, improving balance and muscle strength, improving the quality of life and sleep and strengthening immune health; Tai Chi has a favorable effect on the spine and allows you to lose weight.

Training Tai Chi for beginners

Workout with proper breathing and concentration. As in any combat art - you cannot simply break the board, applying power. It requires a huge concentration. First you need to cleanse the negative. To do this, you will need to focus your attention and use your potential. Starting standing with exercises to train the correct breathing.

Respiratory gymnastics Tai Chi - cornerstone of exercise

The first way:

• Put your legs on the width of the shoulder, not wider.
• Put your hand on the lower abdomen about 5 cm below your navel. Click slightly.
• Do inhale and exhale through the nose slowly (keep your lips freely closed), feeling how the air is rising from the area of \u200b\u200byour abdomen in which you touch. If you do not feel that this area is moving, put your hand a little higher.
• Focus alternately at all parts of the body. After we will master your breath, start the relaxation of each part of the body alternately. Start with the legs and gradually lay yourself the way to the skin of the head. Pay attention to each body part - right up to the nails. You realize that the whole body is intense, even if you didn't notice this before!
• If you start swing - it's good. This means that you are relaxing, and your body is not intense to keep the balance. If this happened, think about transferring a concentration to your legs and locked them to coordinate them until you gain stability.

The second way:

Follow your inner scales

Rooting yourself

One of the concepts of Taijitsuan is "rooting". It's easy to imagine: right in Tai Chi lesson, imagine that the roots grow out of your feet. You are part of the Earth, never lose balance, focus or centering. Your limbs are swinging as branches in the wind, do not hesitate from fear or from premonition. You are rooted.

This does not mean that you or your legs are hard and solid. On the contrary. Imagine roots under you, they are part of you. They allow you to have freedom of movement, because you can't fall, you can't fail, and you will always be part of the natural world.

A varieties of Tai Chi.

Tai Chi has several forms. As a rule, each style supports a certain form.

Basics:
Small shape. In this style (as a rule, versions of Wu or Hao) are less mobile. This form is not too intense training, focus on concentration and meditation.

Cragged stone Tai Chi - concentration and concentration

Big shape. This shape style includes low and high positions, more dramatic poses and waving hands. It emphasizes the correct positioning of the body and align its energy.

There is still a middle form. It is logical that she absorbed a little from each style.

Experiment with different styles

Since all Tai Chi styles are good, more importantly, you do something, and do not bike on what style fits you. But as soon as you immerse yourself in the world of Chinese gymnastics, be sure to experiment.

Style Chen Mixes the pace, the exercises are performed first very slowly, and then exploded with a powerful pace. It can be difficult for beginners.

Yang style is the most popular. It has a steady pace. It is likely that the gymnastics is most likely associated with this style.

Do this exercise every day

W. Wu. Almost microscopic movements. They are easy to do, but it is difficult to manage and own them by 100%. Much attention is paid to powerful energy streams and internal pressures. Movement is very slow and measured. Tai of Tai Chi, you can lose weight, because The body spends energy reserves, and calories are burned with them.

There is still style Halothat is not too common.

Practice Tai Chi.

Start with simple exercises of Tai Chi, the description of which you will see below in the pictures:

Try moving Knut

The most popular posture is a single whip. Each point at the tips of the fingers is part of the whip - hands can vigorously embody the movement resembling a whip. Do not think that it is so easy!
During the exercise, one hand remains in the "Beak" position.

You probably guess why it looks like a bird's beak. Your four fingers should slightly touch the thumb, and the palm must be drawn down. As for your hands, despite the fact that each style of Thai is somewhat different, as a rule, they are at the level of shoulders and stretch as free wings - this is inherent in any style.

For this, your weight should always be moved to one leg - but first both legs must be on the ground. You will move forward and backward by balancing. Your hands will move oppositely, but in different planes. You need to move slowly and measured, but do not keep the body sluggish or weak.

The name of this moves Tai Chi sounds downstream, but he has combat use. Think about it: your weight and hand position always changes. And 100% of your weight is on one leg, it frees another to strike the enemy (do not forget that you practiced the martial art). This is your goal!

Practice "Pereliva"

Perhaps you unconsciously applied this practice in your life, for example, standing in line for a doctor. You just stand your feet on the floor. Then you "overflow" your weight on one leg and keep. After a few breaths and exhale, you start slowly overflowing your weight on another leg. Do it within a few minutes, cleaning your mind and realizing your balance and opportunities.

The elbows are in front of you, and the wrists are relaxed. Start making circles with your hands. Start describing the circles first with your wrists, then forearms, and then shoulders. Try to always keep the perfect balance of movement.

Try the "bike". Sit and work your legs and hips, as if you are traveling by bike. Perform an exercise clockwise and counter.

This movement is slightly different in each Tai Chi style, but the overall essence is the same: you need to move from the position while standing in a deep cried, as you can grably making a feet. When you moved, try working with your hands: they must move in different planes and at different speeds.

Go from shorter exercise time to longer. Most begin with 15-20 exercises, to perform no more than 20 minutes. In the future, the occupation can be increased to 30 minutes or more. During this time, up to 80 exercises are performed. Here it is already about relaxing and removing stress.

How often do you need to train

The main way to improve the skills is to practice. The legend states that the famous Master Chen Fake practiced healing gymnastics about 30 times a day. Of course, you should not fall into such extremes, but still practice is our everything. 2 times a week - if we are talking The minimum practice to learn most effectively and get tangible benefits.

Practicing, focus on what you remember. Do not remember yourself for not remember, but improve what you can work on. Even if you remember only one pose, stand and hold only this one post. Sketch the work plan, consider the workout before the Tai Chi and you will see the Association with how you plan in general your day and your life.

What you get from the practice of Tai CHI is largely determined by how often you practice. To get the maximum return, it is recommended to give classes at least 15 minutes daily.

Find a little time every day to take care of your body and clean your mind. The award will definitely find you. You will need at least three months of Tai Chi practitioners before you notice the advantages. And as soon as you reach this mark, continue to increase the skill.

Tai Chi as a form of meditation

As soon as you will master Tai Chi, move it to your daily life to reduce stress. Practice the concept of healing gymnastics Tai Chi in situations with a high stressful situation, such as traffic jams or a highly intensity workshop to reduce the voltage and restore inner peace of mind and equilibrium.

A little patience and you will perform this exercise right

As a form of meditation, tai chi can help you learn It is better to understand yourself and thereby communicate more effectively with others.. Thus, when stressful situations arise, Tai Chi training will help you to be assertive and respectful to others, as well as remain in the present and cope with the situation in front of you with calmness.

Tai Chi helps you learn to unite opposite forces yin and Yan., yourself and the world to achieve natural equilibrium for physical and spiritual well-being. This balance is represented by a thai symbol.

During the Tai Chi session, you should not be distracted. Breathing practice will help you with this:

• Relax. However, not so much to remind himself a wet noodles. Classical Literature Taijse often describes this condition as: "How to be suspended on a rope tied to the top of the head."
• Inhale. The cornerstone of practice is breathing. Proper breathing will help not only correctly perform movements, but also to concentrate on its I.
• Live at the moment. Develop the mental discipline of Thai to live at the moment, and not focus on the alarms.

Video lessons gymnastics Tai Chi

This traditional health system from China consists of eighteen of individual exercises affecting human life.

Tai Chigong is therapeutic strengthening gymnastics and separate philosophy, the practicing person gets the opportunity to establish its emotional background. This eastern system is not difficult in fulfillment, it will suit the practice of any age, and training will be able to each.

Qigong Taijitsuan

Tsigong Tai Chig is actually martial art, only in it you will not find the workshop of shocks and sharp movements. This kind of practice is more like a wellness qigong than on a combat system.

A distinctive feature of this system is the presence of 18 different forms in it, which are practiced during classes.

All these forms, in fact, are a different kind of seizures, chances, throws. The execution of them is smoothly, without sharp movements and physical effort. People who are unfamiliar with the technique of qigong may even think that practitioners perform peculiar dances. The Tai Chi system is graceful and beautiful art based on strengthening and healing exercises. Much attention during classes is given to breathing and energy movement Q..

The goal of Tai Chi Qigong is to restore the constant circulation of Qi in the body practice, as well as consolidate all the movements performed in its muscle memory. Although Tai Chi is martial art, as mentioned above, but specifically for the fight this technique is not used. Taiji Zigong prepares practice to a possible battle, fixing all 18 forms in the subconscious, tempering his physical shell, makes it more hardy, plastic and strong.

Tai Chi Qigong: video 18 forms

"Taiji" translates from Chinese as the "Grand Limit", this is the real art of the fight, but without the use of any weapon.

Modern practices also note the positive effect of Tai Chigoon on physical health. Like any qigong, this practice is based on the lifeful and healing streams Q.. During the practice, man drinks his internal organs and systems, ligaments and tendons with vital power.

Against the background of systematic exercises, health promotion is noted, strengthening all the protective properties of the body. In addition, Tai Chi returns the body flexibility and mobility, stimulates the body's update, cleans it from the accumulation of negative energy.

Tai Chi: qigong for beginners

Many people have an erroneous idea of \u200b\u200bthe martial arts of the East. In particular, Chinese techniques in modern humanity may seem excessively sophisticated, sophisticated and complex. But it's not at all. In Chinese teachings, you are unlikely to meet truly difficult systems (with the exception of rigid qigun). The main essence of Chinese practice is to strengthen your spirit and your body with energy. Q..

18 of the exercises Tai Chigun distinguishes their grace and smoothness of movements. Just just a few times view the training lot to catch the main ideas and practice exercises. Even the most inexperienced student, under the guidance of the exercise-forms described below, can easily master them and regularly practiced.

18 Exercises Taiji Qigong: video lesson

Everything worth knowing is traditionally engaged in special light and spacious clothes. Do not tear into a sports suit or in yoga clothes, because the philosophy of Tai Chi implies the free flow of streams of power Q. Around you in space, and close clothes can make it difficult.

An excellent option will be a free costume of cotton or even spacious night pajamas. Ideally, the sleeves of your vestments should be freely saved under the brushes, and the bottom of the shuttle is not covered with the ankle.

Due to the ease of mastering this complex, even the person of old age and an inexperienced beginner, far from oriental martial arts be practicing it. Do not forget that the art of Tai Chi is not necessarily applied in battles or study it is purely for self-defense. Practice is favorable in relation to human health, it restores the work of the internal organs and establishes the function of systems.

18 forms of Taiji Qigong: Technique Description

18 forms of Tai Chigong, whose videos are shown below - this is a real art of managing ancient alive force Q.. The basis of the complex is the teachings of Master Lin Housse, published by him in the manual "One hundred questions about qigong".

Tai Chigong: 18 forms, training video

The system is performed alternately, from the first shape to the eighteenth, without pauses between them and detectors. Thus, a powerful and tangible effect of physical shell drinks is achieved. Q., as well as its harmonious distribution inside the body.

18 forms of Taiji Qigong

Form 1.

"Respiratory Regulation"

1. Stand straight, legs on the width of the shoulders, hands are relaxed and hang along the body.
2. On the breath smoothly raise the hands forward to the shoulder level, the palms are directed down.
3. Slow exhale is produced. Holding the back smoothly so that she retains a vertical position, bend a little knees and sit down. At the same time, the palms of hands are lowered down, as if applied to the air to the level of the navel.

Form 2.

"Open the arms"

1. Slow breath. Hands to raise forward to the chest level, while maintaining their parallelity of the floor. At the same time, straighten your feet. Palm to send each other. Spread your hands in different directions.
2. Slow exhale. Hands bring together in front of you. Rotate palms down. Bend a little knees.
3. Repeat 6 times.

Form 3.

"Colorful Rainbow"

1. Slow breath. Hands raise to chest level, straighten your legs. Hands continue to move up until they are at the very top, and the palms will not be directed forward.
2. Inhale continues. All body weight is transferred to the right leg, it is a little bend in the knee. The left foot is straight and concerns the floor only to the toe. Left hand lowers left, palm awarded up. The right hand is closed above his head with semi-bent elbow. The body is slightly tilted left.
3. Slow exhale. The body weight is transferred to the left foot, the right leg is straightened, the hands go through the top point and the right hand is at the bottom, and the left above the head. The case is slightly tilted to the right.
4. Repeat 6 times.

Form 4.

"Separation of clouds"

1. The center of gravity is again distributed between both legs evenly.
2. Deep breath. Hands rise up, palms are directed up, at the top of the hand crossed.
3. Deep slow exhale. Hands along a semicircular trajectory on the side sink down and cross in the abdomen. At the same time, the legs bend a bit in the knee.
4. Slow breath. Hands rose again along the semicircular trajectory and cross over their heads.
5. Repeat 6 times.

Form 5.

"Deploying a scroll"

1. Smooth breath. Left hand stretched forward, palm awarded up. The right hand describes the semicircle by passing by the abdomen and the lower back, goes down. Then the lift with the description of the complete arc. The case rotates to the right.
2. Smooth exhalation. The right hand bends in the elbow, the palm turn forward and move forward.
3. Smooth breath. The left hand describes the arc, the body turns to the left. And the right hand is stretched forward
4. Smooth exhalation. The left hand bends into the elbow, the palm turn forward and move forward.
5. Repeat 6 times.

Form 6.

"In the middle of the lake sail on the boat"

1. Smooth breath. When the left hand is removed forward, both hands straighten and lift in front of you.
2. Smooth exhalation. Strip down, with the hands of a circular movement.
3. Smooth breath. Hands, reaching the extreme rear position, climb up, and the back straightens.
4. Repeat 6 times.

Form 7.

"Pull the ball in front of the shoulders"

1. Smooth breath. Back straightens. Submit that there is a heavy item in the left hand. With a straight hand, make a circular movement to the right side, while the center of gravity of the body follows the imaginary heavy item. Palm is directed towards the movement of the hand.
2. Smooth exhalation. Hand returns to its original position.
3. Smooth breath. Exercise is done similarly for the right hand.
4. Repeat 6 times.

Form 8.

"Turning the body, watch the moon"

1. Stand smoothly and relax the body.
2. Smooth breath. Straightened hands move left, then back and up. The head repeats these movements. The housing follows the hands and rotates.
3. Smooth exhalation. Return to the initial position.
4. Perform a similar movement to the right.
5. Repeat 6 times.

Form 9.

"Cutting the lower back and push with palm"

1. Smooth breath. Fists press to the sides of the body at the loan level, the palms are directed upwards. Elbow left hand to take a little back. The right fist is squeezed and removed forward.
2. Smooth exhalation. Return to the starting position.
3. Repeat the same for the left hand.
4. Repeat 6 times.

Form 10.

"Hands-clouds"

1. Smooth breath. The palm of the left hand is located in the face at eye level. The palm of his right hand is directed to the left and move forward. The body turns to the left, and the hands move with it.
2. Smooth exhalation. The palm of his right hand is located in the face at eye level. The palm of the left hand is directed to the right and move forward. The housing is also rotated to the right, and the hands move with it.
3. Repeat 6 times.

Form 11.

"Extracting the sea, observation of the sky"

1. Smooth breath. Left leg is praised forward.
2. Smooth exhalation. The body leans a little ahead, hands cross in front of her knees.
3. Smooth breath. Straighten the body and get a little back, crossed hands raise up above your head and dilute to the sides.
4. Run 6 times.

Form 12.

"Pushing of Waves"

1. Smooth breath. All body weight on the right leg. Hands are tightened to the chest and bend in the elbows.
2. Smooth exhalation. Body weight is transferred to the left foot, the housing leans a little forward, hands pushed in front of them an invisible wall and stop at the eye level
3. Smooth breath. Return to the starting position.
4. Run 6 times.

Form 13.

"Flying dove reveals wings"

1. Smooth breath. Body weight on the right leg. Palms are deployed to each other. Hands are bred in different directions.
2. Smooth exhalation. Body weight is transferred to the left foot. Hands are reduced to its original position.
3. Repeat 6 times.

Form 14.

"Straightening hands, punching"

1. Deep breath. Stand smoothly, legs on the width of the shoulders. Fists press to the sides of the case at the loaf level, the palms are directed upwards. Right hand forward.
2. Deep exhalation. Returning hands at home.
3. Run 6 times.

Form 15.

"Parenting Eagle"

1. Smooth breath. Hands push upside down, palms are directed down.
2. Smooth exhalation. Deep cried, hands retain their position.
3. Repeat 6 times.

Form 16.

"The flying wheel is spinning in a circle"

1. Smooth breath. Hands straighten in front of you. Start performing rotation to all body to the left and up.
2. Smooth exhalation. Rotation to the right and down.
3. Perform 3 times one way and 3 times to another.

Form 17.

"Telling step, slamming ball"

1. Smooth breath. The right hand rises right in front of them, parallel the left leg rises. Then omit and leg and hand.
2. Smooth exhalation. Perform an exercise with left hand and right foot.
3. Repeat 6 times.

Form 18.

"Pressing palms, soothing vital energy qi"

1. Smooth breath. Hands are located at the level of belly, palms are directed up. Raise your hands to the eye level.
2. Smooth exhalation. Palm deploy down and lower the abdomen.
3. Repeat 6 times.

Tai Chigong - a complex of 18 exercises, in which one exercise smoothly flows into another. Thus, each form is performed immediately after the previous one, forming an inseparable system.

Health is the greatest value for each of us, because you can not buy it for any money and do not replace anything. Moreover, once the lost health is very difficult to return, and sometimes - and it is generally impossible, so it's better to pay for your health from the earliest age. For this purpose, you can use a variety of means and techniques, including those that are considered so-called non-traditional medicine. The latter includes the popular Chinese wellness gymnastics Tai Chi, which we would like to tell you right now.

Gymnastics Tai Chi Exercises

On our site you can familiarize yourself with the training video lesson "Tai Chi Exercises." By browsing this lesson, you will learn how to do the exercises of Chinese gymnastics Tai Chi at home. A huge advantage of this gymnastics is that it is suitable for almost everyone without exception: men and women, children, adults and elderly people. You can do this gym without prior training, so it is even suitable for those who are in a not very good physical form. The author of this video is ready to explain to everyone, how to perform the main exercises of Tai Chi, which bring a lot of pleasure and benefits for the body.

Try to carefully listen to the tips of the author of the lesson and carefully follow during the exercise. It should be noted that the important advantage of Chinese gymnastics of Tai Chi is that it is a publicly available method of recovery, which does not require completely no costs. You can perform these exercises at home or outdoors at any time convenient for you, and you will not need any additional equipment or sports equipment. For classes, we recommend choosing easy comfortable clothes, which allows the skin to breathe and does not shine movements.

Healing gymnastics - Tai Chi

Taji (or Tai Ji, Tai Chi) is not very common with us practice among those who wish to health. But in the parks of Hong Kong in the morning you can observe numerous groups of Taychi.

Tai Chi has two faces: this is both martial arts, and therapeutic gymnastics, which has a healing effect on the body due to the meditative movement of the body. The technique of fighting, graceful dance and the recovery system in Tai Chi are harmoniously intertwined and form one. This gymnastics allows you to return the lost contact with the body.

However, the battle rod is the first-axis tai chi. This system was created by Taoist monks not to the junction of thousands of years as the battle system, which included 108 flowing movements. The monks pointed the behavior of six animals (tiger, snakes, bear, monkeys, deer and crane) and created on the basis of this the highest form of martial arts based on the principle that "soft overcomes solid."

The movements of Tai Chi are performed slowly to achieve a noticeable recreation effect, the same exercises are done quickly, if the purpose of engaging is the extent of the fighting skill. Training can pass as non-contact, to be pair and using weapons.

"Chi" or "Qi" is the breath of nature, the energy that flows through the human body. When the "Chi" flow is blocked, a person is overtaken diseases. If the stream of energy freely addresses the body, the body works without failures. Classes of Tai Chi harmonize both types of energy - Yin and Yang, and restore the balance of energies, forcing the disease to retreat. The purpose of Taucher gymnastics is to gain harmony of the spirit and achieving the path of self-improvement.

Read more: wrist gymnast from office workers

The main provisions of Tai Chi

Gymnastics includes a set of movements and Chan - sedentary meditation. Exercises are very "rounded" movements running in an even calm pace. Performing movements, it is necessary to maintain balance, even leaning on one leg. Movements are performed not only by the body, but also a reason - the concentration and visualization of the smallest sensations is required.

Taucher has a powerful healing effect on the body, namely:
• increases flexibility;
• strengthens the joints;
• stabilizes the immune system and heart with vessels;
• improves coordination;
• gives peace of mind;
• trains an effective self-defense.

Tai Chi perfectly helps to recover after injuries, and the risk of osteoporosis is generally reduced to zero. The movements of the gymnastics improve the quality of muscle tissue four times more than the classes simply stretching.

All of the above made a simplified version of Tai Chi is a very popular fitness view that even the elderly people who preserve excellent health due to gymnastics.

Tai Chi does not tolerate the load through force, here relaxation is combined and alternate with collide and low voltage. Nothing bothers full breathing, and movement is similar to the powerful movement of clouds or ocean waves.

Exercises are consistent with the correct respiratory system, the body is perceived as a single solid movement. The exercises themselves are simple, although they are called unusual: "Crane crashes the wings", "overclocking the clouds."

You can practice Thai from six years. Each student develops its capabilities here and reveals its energy potential. It is preferable to do in nature, but you can also at home, even using courses and video lessons. Although, of course, a good teacher would feel the needs of each student and would find an individual approach.

Read more: is it possible to improve vision using gymnastics for the eyes

Clothing for classes is selected loose and not adjacent. The fabric should breathe. Free cotton or silk things are best fit: pants or shorts without tight rubber bands and a T-shirt. Special shape of clothing for Tai Chi consists of a pants with a wide rubber band and a bathrobe with a belt.

The benefits of Tai Chi

Influence on the body and soul of a man of this gymnastics checked by centuries. Wave rounded movements gently affect each organ, muscle and body joint. Compliance with the correct breathing improves blood circulation and soothes the mind.

The beneficial effect is felt from the first lessons, but visible results appear six months of training. It is said that over a hundred days of Taich returns to a person eight years of life.

Harmonization of communication between consciousness and subconscious, exemption from stressing voltage, the ability to focus in the accelerated world of information is what is engaged in the first week of Taucher practice. He will begin to hear his body and his soul, disciplining energy and his life.

According to the legend, Tai Chi appeared on the Board of the Chinese Emperor Fu Tzu, who called on Yin Ghana to create for the people "Great Dance", capable of delighting, heal and prevent diseases. This dance, imbued with the flavor of the East, hides in itself unpretentious wealth, revealing which a person is healing and becomes on the path of spiritual perfection.

What is the gymnastics Tai Chi? ( 3 Votes, Average:

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Gym classes are gaining popularity today. This is not surprising. After all, it is gymnastics that strengthens our body, improves health and help feel better. It is easier for her. You can do it at home in the halls.

Healing gymnastics with exercises Tai Chi

In addition, it does not require any additional costs and acquisitions. It is considered quite effective, the gymnastics Tai Chi. We consider it necessary to talk about it. It has several nuances and characteristics, without them the benefits will not be complete.

What is gymnastics Tai Chi?

Gymnastics Tai Chi does not require special physical training. In fact, Tai Chi is a special set of exercises that implies a totality of grace, dance skills, the ability to fight and rehabilitate the entire body. A set of data of exercises was still in ancient China.

What is gymnastics Tai Chi?

He swallowed all Chinese wisdom. The story of its creation is simple. During the board of Fu Fu Tzu, the emperor asked to come up with a special dance. He had to help struggle with diseases, to have medicinal properties, while it should be easy, any person can repeat it, regardless of its abilities and skills.

So it was created, the set of exercises of Tai Chi. This complex affects the human worldview, its internal state. Important, performing exercises, disconnect from the surrounding world.

Only so you will be in complete harmony with all that you have in the Nutria, with the world around you. This will help you not only feel much better, but also to develop the nervous system, her work. You can also develop the power of the will and sense of responsibility.

Can everyone be engaged in gym chi gym?

Since Tai Chi Cigoon Healing gymnastics, then it is suitable for everyone. People of any age and weight can do it. Usually classes such a gymnastics take place on the street, that is, in the fresh air.

Can everyone be engaged in gym chi gym?

Created a huge number of schools that work only in this direction. The result does not appear immediately. It requires long workouts and energy costs. Only gradually doing, trying, working, you will notice positive results.

Healing gymnastics and its properties

Of course, the gymnastics is not comprehensive, it can not cure everything. By doing her, you will not get completely healthy, and you will not have to hurt, but still positive changes will notice easily.

Healing gymnastics and its properties

Tai Chi Healing Gymnastics has such positive results:

1. Development of the central nervous system.
2. Immunity increase.
3. Strengthening joints.
4. Development of the circulatory and respiratory system.
5. Helps activate all parts of the brain.
6. You can easily improve the state of the intestines and digestion.
7. Coordination improves.
8. Makes the prevention of colds.
9. Helps rehabilitated after injuries and fractures.
10. It decreases fear of what you fall.
11. Increases self-confidence and their forces.
12. Increases flexibility.
13. Easy endurance.
14. Muscle mass is strengthened.

What needs to pay attention to?

Chinese gymnastics Tai Chi requires the right choice of music. It must necessarily be smooth, slow and melodic. You must correct it correctly, easy to do exercises. Music in no case should not interfere with your classes, distract and do not give a focus.

What needs to pay attention to?

You can choose classical music, just smooth melodies. They can be changed if he is tired. So your classes will be more fruitful.

It is best to do in the fresh air. Of course, if it's cold outside, you can go to the room. Then it will be possible to include music with the sounds of nature. Breaks in classes can not be desired, otherwise the result will be much worse than you are waiting. You can relax not more than once a week, only if you have urgent things. And so, try to be able to allocate at least half an hour to classes.

Video gymnastics

If you are not sure about your abilities, do not know where to start, then look, Tai Chi Gymnastics video. There you will tell you all about the method of performing exercises, rules and varieties of exercises. This is very useful information for beginners.

Where do you start training?

• choose clothes. It should be easy, free, not to shoot motion.
• choose shoes. It should approach the size, not to subscribe, and do not rub.

• it is better in the group, it will help speed up the results.
• we carry out exercises in harmony with you, concentrating and breathe correctly.
• we work only on bent legs.
• the sequence of exercises can be changed and alternate.
• we do exercises from 4 to 6 times each.

Varieties of exercises gymnasts Tai Chi

Gymnastics Tai Chi Exercises, has a variety of.

1. immersion. We take a sigh. Raise your hands, then in exhale slowly lower them.
2. horses mane. We endure synchronously and in turn forward legs and hands.
3. hug moon. Hands hold in the shape of a circle above head. Feet are also rounded.
4. throw. Slowly and smoothly fall out the body of the body back and forth. In turn forward on the lunge exhibit hands. Feet tightly stand on Earth, heels do not tear off, and do not move them.

Reviews about Gym Chi Gym

• develops the physical abilities of the body.
• creates harmony with the environment.
• helps improve health.
• prevents a variety of diseases.
• develops CNS, respiratory and heart rate.
• helps become confident.

Tai Chi: Exercise Complex

Tai Chi - exercises that can be safely attributed to one of the types of real martial arts. However, many people associate this technique with therapeutic gymnastics, the exercises of which are based on eastern medicine. This historical heritage came to us from the oldest China.

The basis of Tai Chi is a harmonious combination of 3 main principles: concentration of consciousness, body movement and conscious breathing. There are a lot of styles of Tai Chi. Basic - Chen and Young style. Which style is to bow down - everyone decides on their own, but the choice will depend on physical fitness.

In the style of Young, soft long movements prevail without intense exercises and respiratory disorders. Chen style is characterized by some alternation of strong intensive movement and relaxation. That is why beginners it is better to use Young style. Especially often this style choose people of mature age. This does not mean that the exercises of this technique are light, since it is still not easy to perform them with relaxed muscles. For example, a simple shoulder duty can be worked out by hours, until the required plasticity of relaxed movements is reached.

• - concentration of consciousness. Experts argue that such movements cannot be performed automatically, thinking at this moment over something else. All exercises of this technique are complex in their composition. The exercise system is organized so that in the human body there should be no zone that would exert an excessive impact. Attention should remain extremely concentrated, and consciousness is active.
• - Softness and ease of all body movements. In Tai Chi movements should be lightweight, plastic, soft. At the same time, a person for their implementation should not feel sensations of physical effort. However, his body should be strong and strong, it should occupy a stable correct position. Moves in Tai Chi usually circular, in the form of arches and spirals. If you believe the ancient ideas, it is precisely such movements allow you to maximize energy, create self-confidence, relax the nervous system.
• - The power of movements. In the process of exercise, human muscles should work in their natural manner. Strong voltage should not be. At the same time, muscle efforts will every time depend on the form of movement and a specific position. Muscular effort should be as much as the specific exercise will require. No more, no less.
• - Equilibrium. In Tai Chi is a key point. It occurs naturally with the ease of movements and the right position. The meaning of equilibrium will also consist of an emotional equilibrium achieve.
• - Plasticity and continuity. Each movement should be smoothly overflowing to another, while this one should turn into third and so on without pauses.
• - Temp. Method Tai Chi is measured and slow exercises. Breathing should remain natural, effortless and delays. Such a slow pace helps to develop strength and patience. But this does not mean that Tai Chi cannot be dynamic. Throughout the occupation, certain changes in speed and strength will be very careful.

Who shows Tai Chi Distance

Chinese traditional medicine believes that all human diseases are caused only by a violation of equilibrium between the most important life forms of energy - Yang and Yin. One of them, the energy of Yang, is present in all energetic and active things, and Yin is in the judicial and calm. The ancient Chinese believed that for recovery it is necessary to restore the disturbed equilibrium: to avoid a shortage of one and remove an excess of other energy. It is for this that the exercises of Tai Chi are created - they are designed to seek the balance between the energies described.

Thus, the circular movements of this technique regulate blood pressure, improve blood circulation. Breath, in which the abdominal muscles are involved can support these muscles, as well as breast muscles in a relaxed state. Thus, breathing turns into a deep, full and slow. Due to this, there is a massage of the abdominal organs, as a result of which the digestion and the process of natural intestinal emptying are normalized.

Tai Chi is also recommended for people with problems in the motor sphere, in particular disabled. This technique will allow them to better feel different sections of their body. In addition, it awakens the sensitivity of damaged parts of the body and speeds up the processes of recovery of patients even with irreversible disorders in the musculoser. Tai Chi improves the equilibrium and muscle strength, the mobility of the joints, and also contributes to greater coordination and expressiveness of movements.

Tai Chi classes contribute to the harmonization of posture, as well as the development of breathing and freedom of movements. Exercises teach sense the softness of movements and smooth gestures. This technique has a pronounced therapeutic effect of those who deal with it all the time. Such gymnastics affects the brain, as a result of which a person begins to feel that in addition to the body, his emotions and thinking are also becoming more plastic and less sharp.

When studying this technique, it is very important to adhere to the three basic rules:

• - followers of Tai Chi must be completely excluded from the diet all products of animal origin. It is true that both the Buddhist monks and the monks of Daoists who practice the Tai Chi, consume only vegetable food. It is explained as follows: the Spirit can not adjust into the body whose cells will be built through the use of inanimate energy;
• - Positive mood. A person to this technique should be ready emotionally. If his thoughts and soul exude mercy and love, then his movements will be filled with not destruction, but by creating;
• - Harmony with all the world and people. If a person will bear its existence of positive energy, then it will become invulnerable to negative, negative waves. Thus, the follower of the technique will be impartial stress, disease and fear.

• Exercise first. "Immersion in Chi." Stand straight, keep your feet on your shoulder width. The weight of its own body should be equally distributed as much as possible on straight feet. Bend legs a bit in the knees. This position is the source. Next, take a deep breath. Hands lift to the level of shoulders, keep your brushes raised. Hands bend in elbows so that the palms are on the forehead line. Repeat four times.
• Exercise second. "Hug a moon." To begin with, stand up in the original position. Then make a deep breath. Next, the fingers of the right foot must be rested in the ground (floor), while the heel must necessarily touch the ankle of another (left) leg. Take the right legs toward your knees.
• Exercise third. "Horsepo Mane". We stand in the previous posture and take a deep breath. Then right foot need to take a step to the side. Feet keep placed slightly wider than the shoulder level. At the same time, put the right hand forward, keep the elbow slightly bent, raise the brush up, and the palm we guide the face. Bend in the elbow of the left hand wrist press to the top of the hip, while the brush should be pulled out forward.

• Fourth exercise. "Jerk". Being in the previous posture, take a deep breath and then lean back. Straighten slowly and gently. At the same time, bend the left hand in the elbow in such a way that the palm is at the forehead level. Bend the right hand in the elbow, lower the palm down. Take a deep exhalation. Throw forward left hand with a sharp movement. The brush must be bent, and the palm is directed forward.

The second-third-fourth exercise should be carried out in a row. Alternate side, repeat the entire cycle of 4-6 times.

There is another very effective exercise that will help to gain a great form, toning muscles, and also reinforce the back. Called "Chinese bow". Before it is performed, it is necessary to carry out cramped hands several times, sit down a couple of times - so you can prepare the body to subsequent exercises.

Stand on your knees, hands raised up. Look at both hand brushes, then tighten the whole body as much as possible, strain, as if the string. Then very slowly, trying not to break the straight line "Hand-Spin". Perform a tilt forward, while stringly bending the knees.

Then "stay": you must touch the floor with your fingers and stay in this position ½ second. After that, you need to immediately climb. It should always be ensured that the "Spin-Hand" line remains the most direct. Ideally, such an exercise must be performed about ten times, which is not as easy as it may seem.

Having mastered this technique, you can normalize your condition, get rid of many diseases and stay a beautiful, healthy and happy person for a long time!

Gymnastics Tai Chi for the elderly

Once upon a time the Chinese system "Tai Chi" was combat art, but gradually, over time, turned into an efficient system of health exercises, which are ideally suited to people of all ages, and especially the elderly.

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

Chinese gymnastics tea-Chi Chuan for beginners

Practical every person cares about the state of his health. Some for the normalization of the body's activities and the prevention of excess weight adhere to proper nutrition, the other visits attendants or fitness centers. But, as studies show, not all people are able to withstand the loads of this kind.

We offer to your attention one of the exits from this ambiguous situation - Chinese gymnastics called Tai Chi Chuan. It represents a failed ancient, not quite traditional medicinal discipline, thanks to which many people were able to get rid of severe diseases. In addition, Tai Chi is an excellent method in the fight against early signs of aging.

What is this kind of gymnastics?

Tai Chi directs the human mind to interact with the body using a complete relationship. All movements with hands and torso, which are performed during this gymnastics, are visualized and controlled by human consciousness.

With this body completely concentrates on performing a particular exercise. Tea technique distracts the mind from everyday troubles and problems, having a positive impact on the work of the central nervous system.

According to history, this gymnastics appeared in ancient China for a very long time when they rules Fu Tzu. The emperor ordered to come up with such a dance, with which it was possible to heal from diseases and acquire additional forces. As a result, one of the wise men came up with exercises that combined smooth movements and combat racks.

Exercises of this art are permitted to everyone without exception. Age is also not a hindrance: Teenagers and people of old age can also be engaged in tai-chi. In the country where this Chinese gymnastics originated people prefer to do in the fresh air during the sunrise. Currently, there is a mass of specialized schools in which it is taught to combine proper breathing and smooth movements, imitating various forms.

Tai Chi gymnastics is not immediately, so do not wait for instant results. Patience and humility are the main rule of this art. In China, it is believed that these exercises are more suitable for the older generation people, since they do not have the opportunity to go to fitness centers, make morning jogging and stick to any dietary system. In addition, the gymnastics helps to develop and improve flexibility, normalize the efficiency of all internal organs, blood pressure and put in order nerves.

How is this gymnastics useful?

The effectiveness of classes on tai-chi technique is very large.

Regular classes help:

• increase the flexibility of the joints;
• strengthen the central nervous system;
• strengthen the immune system;
• stimulate the full work of the brain;
• improve the operation of the vestibular apparatus;
• normalize the work of the cardiovascular system and organs of the digestive tract.

The benefits of tai chi in the fight against such a disease as osteoporosis was also proved. And all due to the fact that all movements are made meaningfully and smoothly.

According to research, systematic classes raise the risk of various colds to virtually zero and contribute to muscle strengthening.

Taiha gymnastics with injuries

Each trainer, or as they also call them - the master, on tai-chi technique will say that the most important criterion for this art is the balance, which, in turn, also serves as a guarantee of health. That is why Chinese exercises are recommended both elderly people and those who often lose coordination and falls, while getting various injuries and fractures.

As clinical studies show, fractures in old age give serious complications, and also affect the life expectancy. If you check the statistics, it can be noted that most of the elderly people fall into hospitals with hip neck fractures. It is very difficult to restore the injury to the injury, especially in old age. It only helps swimming and movement with weight transfer from foot on foot.

This suggests that this therapeutic discipline not only teaches to keep equilibrium, but also contributes to strengthening the bone system after injuries suffered.

Impact on the psyche

It is known that this discipline significantly reduces the fear of falling. As studies in the field of psychology show, after three weeks of regular training, a third of people appears confidence in their own forces and abilities, and after three months - more than half of the training people are beginning to believe in themselves. It's all about equilibrium and concentration, perfect, which can be achieved only at the end of the entire course.

You can do the exercises of Chinese gymnastics Tai-Chi daily, and people of old age - will be enough and three lessons per week. During ten days, it is possible to observe that the endurance of the body has increased, the flexibility has increased and muscle tissue strengthened. Well, if you do in the fresh air, you can saturate your organs and tissues with oxygen, which will beneficially affect the overall health of the health.

What do you need to know?

The most important nuance is not only physical involvement in training, but also spiritual. Systematic classes help forget about the worldly bustle and comprehend the depths of their soul and mind.

Important and accompanying music. A properly chosen composition helps tune in to the right wave, and also contributes to a speedy relaxation. The most optimal options are the melodic sounds of flutes or other Asian musical instruments. Not bad relaxes and music where the sounds of wildlife are heard.

This art is great for people with overweight. The movements of the Chinese gym do not require special physical efforts. Having gone every day a little time classes can burn so much calories as it is not spent during running.

What should I start?

For tai-chi classes, any surface is suitable except sliding. Exercises can be done in shoes with a rubberized base or in the socks with stall stall. If you plan to do on the street - on the grass, you can do it and barefoot, but only if the temperature of the earth is not very low. As for clothing, it should be a light and not making movement.

Currently, training is usually carried out by small groups, 10 people, under the leadership of the Master. Such workouts are needed for beginners, since it is so possible to learn how to do this or that exercise.

Basic exercises of Chinese gymnastics

Before starting exercises, it is necessary to get acquainted with the basic rules of this art:

1. Each movement should be performed slowly and smoothly.
2. Concentration on your own body and soul.
3. Breathing should be arbitrary and measured.

Exercises for newcomers

1. "Fresh waterfall."
   We become smooth and bending legs in the knee joint. Handles stretch, and head slightly tip forward. Now slowly tilting the shoulders forward, and then all the body. During the execution of such televitations, you should not feel the tension in the muscles. Having reached the extreme point, we smoothly return to the starting point.
2. "Circles on water."
   We become smooth, put one handle on the lower back, and the other is on the press. Now we start smoothly rotate the pelvis along the clockwise arrow, and then from the side to the side.

Exercises for more experienced people

This art involves the execution of any exercise on the basis of its thinking. What does it mean? Initially, we present a certain figure, after which we begin to reproduce it with your body.

All movements must be done on a slightly bent legs:

1. "Immersion in Chi."
   This is the most important movement in this technique. We make a deep breath, after which we raise the handles to the shoulder joint, and then slowly and smoothly straighten them ahead.
2. "Horsepo Mane".
   This movement is based on the alternate and simultaneous placement of one and other legs and handles ahead.
3. "Hug a moon."
   We mentally introduce the moon and try to bite her with your handles above your head.
4. "Throw."
   Without moving the feet, we make a smooth heating of the body back, and then ahead. At the same time, you need to bend the left handle in the elbow joint and bring to the forehead.

Each of these exercises must be made at least five times throughout the workout.

Be always healthy, beautiful and young!

Tai Chi - Perfection of Mind and Body

Tai-Chi (or Thai Tzu) - (the Great Limit) in the ancient Chinese interpretation is a state or place where the boundaries are erasing between spiritual and material. It is to such a state of unity of spirit and body aims of Tai Tzu. When it comes to martial arts, strikes immediately come to mind, active movements and hard physical contact, and not rhythmic, slow, meditative movements, contributing to internal relaxation and tranquility. However, this is how the movements are described, which teaches the master of Tai Chi.

History

The birth of this style happened many centuries ago. It took its beginning from the practice of qigong - ancient art, taking into account all means methods for regulating and controlling the processes of the body. Some sources date the establishment of Tai Chi 2500 years ago, but the exact age of this art is difficult to determine. Tasks of Tai Chi - self-defense, inner peace and equilibrium. Engaged in Tai Chi say that the master of this martial art can beat off a completely any attack in such a way that not

attacking or witnesses this will not be able to say how it was done. Internal energy is present in their movements. For its direction, a prepared person requires minimal movements that are practically invisible. A well-prepared person with a small amount of internal energy can neutralize the striker with a lot of power.

Q.

Traditional Chinese medicine considers a person as a miniature universe consisting of elements in constant interaction, such as land, wood, water and fire. It is believed that these five elements permeate each person's body as the five components of the universal energy of qi, which is the life of the world around us. Inside the person, it circulates through its channels - meridians. It is believed that the person is healthy when energies are circulating freely in meridians. Tai Chi Like qigong teach regulation of vital energy flows in its body. The Chinese believe that Tai Chi prolongs life, slowing the aging, increases the flexibility and strength of the muscles and ligaments, has the possibility of treating blood pressure, heart disease, digestive impairment, arthritis, depression, skin diseases, cancer and many other violations. Unfortunately, at the moment, a sufficient number of studies have been conducted, which allowed to confirm or disprove from a scientific point of view of the presence of such properties. But today there are already conclusions of scientists who conducted the study of this style.

Equilibrium

Doctors have observed the action of Tai Chi on the elderly, namely, to avoid falling, supporting the equilibrium. These studies are rather important, as injuries from falling, often lead to large complications in the elderly, and sometimes to death. The most serious injuries are considered a fracture of the hip neck. Half of the elderly patients hospitalized with this injury, practically do not restore the former level of mobility. Since in the art of Tai Chi, smooth leisure movements with alternate transfer of body weight for each leg, as well as coordinated hull and leg movements, can be concluded that it largely increases the ability to preserve equilibrium and prevents random drops. What is experimentally proven. For one study, two groups of men of more than 65 years were compared. The first group practiced Tai Chi (not engaged in other sports), and the second led is mainly seated withdrawal and never engaged in this style. The first group showed significantly better results when testing the flexibility, the vestibular apparatus and the functioning of the cardiovascular system. In another study, with the control group of 22 men and women aged 22-76 years. All people had a slight violation of equilibrium. After eight weeks of classes, the group significantly improved the work of the vestibular apparatus.

Fear of falling and an increase in self-confidence

Another study showed that the lessons of Tai Chi reduce the fear of falling (and investigating and injuries), from 56% to 31% in the group of people whose age is over 70 years old. The overall self-confidence and their abilities to preserve the balance is an additional advantage of Tai Chi, carrying considerable benefit to physical and psychological health.

Strength and endurance

People over 60 years old engaged in Tai Chi three times a week, in the course of 12 weeks significantly increase flexibility, muscle strength and endurance. In addition, Tai Chi increases the supply of organic oxygen and body tissues. Such a feature is beneficial for people of all ages, since, due to many factors in the modern lifestyle, a person often lacks oxygen.

Simplicity

Each movement of Tai Chi is slow, smooth and graceful. It may seem that efforts are almost not required. Many people during classes are dressed in ordinary casual clothes and shoes instead of sports costumes. Is it really gymnastics? Understanding! Tai Ji Zuan is a sophisticated system of exercises, originating about

1000 g. e. This Chinese unique system is a kind of soft martial art, including meditation with the right breathing, and a set of exercises consisting of continuous smooth and rounded movements that use the whole body. In closely associated with martial arts, medicine and meditation, the gymnastics of Tai Chi is combined with slow, smooth and continuous movements and mental concentration. As a result, the coordination of the body and mind is improved, and the energy flow increases

"Tzu" - the energy of life contributing to the maintenance of harmony of mind and body health. Gymnastics Tai Chi can be engaged in the centers of Eastern culture, public centers and fitness clubs. Its popularity can be explained by the publicity and simplicity. There are no contraindications to Tai Chi, and even people who have diseases that exclude exercise by any other kind of gymnastics or sports can be engaged. Full, people aged and sick arthritis - here is a small part of the list of people who are recommended by the complexes of the occupation of this healing ancient gymnastics.

Benefit

People engaged in Tai Chi say that the transfer of all the healing properties of this ancient Chinese gymnastics will take many pages. These classes are improving the coordination of movements and equilibrium, flexibility; Useful for diseases of the respiratory organs, for the recovery of the nervous, digestive and cardiovascular system. Also, training contributes to strengthening tendons, muscles and joints, improves metabolism. Some studies have shown that such training also reduce blood pressure and strengthen the heart function. In addition to all

listed in Taii there is another useful property - removal of stress (due to respiratory exercises, old relaxation techniques and music accompanying classes). One thing is already enough to start training.

Music

When conducting classes, music and sound maintenance is not important, creating practitioners with the corresponding internal attitude. This music organically connects soft unique sounds of shakuhachi flutes and other traditional tools with alive sounds of nature. In such music, it is possible to achieve not only the creation of a solid work, but also a consonance that directs the attention of the listener to achieving the state of unity and internal concentration.

Spirit and body

In the exercises, Tai Chi participate the spirit and body. However, it is still difficult to say, the first or second more wins from this gymnastics. These training also help a person to escape from the routine of everyday life, which often limits the capabilities and ways of self-expression.

Gymnastics for older people

With age, man is hardly becoming healthier. The mobility of the charters, the muscles are weakening and the flexibility is no longer comparable to the former. Since the result, a person is little capable of maintaining equilibrium, which leads to an increase in the risk of falling. For the most part, precisely the falls accompanied by the trauma of the elderly. A plurality of exercises in Taii accompanied by the movement of the weight between the support and mea loaded by the leg. This strengthens the muscles of the legs and contributes to the occasion of the ability to protect the balance and equilibrium, which is very

important for older people. The elderly man practicing Tai Chi on the hour twice a week is easier than his peers performing different exercise, such as slopes, lift-descent, walking, lifting weight and dressing.

Body weight

Since such exercises do not require much effort, such gymnastics is good for people with overweight, unable to play sports due to excessive completeness. If ordinary exercises and walking causes pain, it is worth trying to do Tai Chi. Experts argue that regular training will help burn calories and get rid of excess weight.

Choosing a group for classes

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.

Chinese gymnastics Tai Chi. Ancient Chinese healing gymnastics. Description of exercise

Who is shown Chinese gymnastics

Tai-Chi exercises are allowed to each person, despite his age. In China, people are engaged in this gymnastics in the fresh air at dawn. It is believed that it is due to this in the country so high the life expectancy. In Russia and around the world there are thousands of special schools in which they teach to synchronize breathing and perform soft movements, imitating various forms.

Chinese tai-chi gymnastics gives its fruits only with time, so you should not wait for instant results. The toning effect will come only after several exercise complexes. China is believed that such classes are more suitable for older people, as they do not have the opportunity to go to fitness, run in the morning or abide by diet. In addition, gymnastics makes it possible to improve flexibility, normalize the activities of the internal organs, reduce pressure and calm the nerves.

Benefit from Tai Chi

The results of the impact of Chinese gymnastics on the body cannot be overestimated. Regular classes increase the flexibility of the joints, strengthen the CNS, increase immunity, activate the hidden areas of the brain, improve the coordination, normalize the work of the heart and intestines. The scientist studies have shown that the Chinese gymnastics of Thai is unusually effective in combating osteoporosis. Such an amazing effect is achieved due to carefully thought out slow movements. Scientists believe that permanent workouts raise the risk of colds to a minimum and contribute to the strengthening of muscle tissue. Many doctors recommend such gymnastic exercises during rehabilitation after fractures.

Health Effect in injuries

Any Master Thai will say that the equilibrium is paramount in gymnastics. It is such an ability and in life serves as a guarantee of health. Tai Chi is not recommended to be recommended just elderly people who often lose coordination and fall, get fractures of different degrees.

Scientists have proven that injuries of this kind in old age give serious complications, influenced by the longevity. According to statistics, most often the elderly people are hospitalized with a fracture of the hip neck. It is almost impossible to recover at this age after such a injury. Only smooth movements with weight transfer from one leg can help can help. In fact, Chinese gymnastics not only teaches coordination, but also strengthens the bone system after serious injuries.

Psychological and physical impact

It is proved that Tai Chi classes significantly reduce the fear of falling. Numerous studies of psychologists have shown that after 3 weeks of regular exercises, 30% of people appear confidence in their own forces and abilities, after 3 months of gymnastics - in 60% involved. The point in equilibrium, which reaches its highest degree closer to the end of the course.

It is allowed to engage in Chinese gymnastics every day, older people - 3 times a week. After the first 10 lessons, endurance will appear, flexibility will increase, muscle mass will strengthen. Smooth movements in the fresh air contribute to the supply of tissues and oxygen organs.

Important nuances

In the exercises, not only the body should be involved, the Spirit is also important. Regular training helps to be distracted from reality and know the depths of their mind. For the holding of an important nuance of music. Proper sound support creates a suitable internal attitude, contributes to rapid relaxation. The optimal option is the flute melodies or other Asian traditional tools. Indoors will not add the sounds of nature.

Thai is suitable for people with an overactive weight. Exercises do not require physical effort. Regular classes allow you to burn calories more than in the morning runs.

Where to start

Taiha classes can be carried out on any surface, the main thing is that it is not a slippery. Shoes should be with a thin rubber or leather tilt. Conventional socks are allowed, but with a strengthened foot. On the soft lawn you can also study barefoot, if the earth is not cold and there is no wind. Clothing is free, easy, so that there is no movement.

To date, it is customary to practice in special groups, where there is your master Tai Chi. Such sports clubs are shown by novice gymnasts. The essence of group lessons is to memorize the main movements, in the control of energy, meditation.

Exercises for newcomers

Tai Chi for beginners is reduced to the three main rules: 1. Any movement is performed slowly and seamlessly.2. All concentration is sent to its own body.

3. It should be breathing freely and evenly. The first tai chi for beginners are the movements of "Freshness Falls" and "Circles on Water". The first exercise is performed on bent legs on the width of the shoulders. Hands stretched out, head tilted forward. Slowly lean down the shoulders, then the housing. Muscles should not be tense. Movement repeats the flow of water. Having reached the maximum tilt, you should slowly return to its original position.

During the exercise "Circles on the water" one hand placed on the lower back, the other is on the stomach. The pelvis is carried out smooth rotation in a circle, then to the parties.

Complex of the main movements

In Thai, the description of the exercises is reduced to the mental presentation of a certain form and the subsequent imitation of its projection by the body and hands. Each complex of movements must be 4-6 times for occupation in any time. In tai-chi exercises are carried out only on bent legs. "Immersion in Chi" is the main movement in Chinese gymnastics. After a deep breath, the hands rise to the shoulder level, then slowly straightened in front of them. Creating a "horsepower" is in the alternate synchronous sense of the right and left legs and hands forward. The movement "hug the moon" is reduced to the improvised girth of the imaginary sphere. For this hand bends above your head. At the same time, the legs must describe the same circumference.

For the exercise, the "throw" make a slow down the housing back, then forward, at the same time bending the left hand in the elbow to the forehead level. Foots do not come off from the ground. Right hand turns his palm down on exhalation.

Chinese gymnastics qigong

Qigong is an ancient Chinese system of exercises and healing methods, including meditation, controlled breathing and exercise.

The word qigong consists of two Chinese hieroglyphs: Qi and Gong. Qi means vitality or energy current through all things in the universe. The GUN is translated as an achievement or skill developed by constant practice. Together, these two words denote the "energy premium".

The benefits of qigong

Like any other health system, qigong is not a panacea, but, nevertheless, it is an effective practice of maintaining health and is actively used in alternative medicine. Wellness gymnastics qigong can be adapted to the individual needs of a person, which makes it an ideal assistant when recovering after illness or injury.

Calm rhythmic qigong movements reduce stress, increase endurance, increase vitality and strengthen the immune system. In addition, the work of cardiovascular, respiratory, blood, lymphatic and digestive systems of the organism is improved.

Studies have shown that qigong improves posture and respiration, promotes relaxation, causes favorable changes in blood chemistry and improves self-consciousness and concentration.

On video - Chinese gymnastics qigong:

Cegun's consistent practice helps:

• support health;
• and return vital energy;
• even in old age, as well as accelerate the recovery after the disease;
• People practice qigong to cure the body;
• calm the mind and reunite with the Spirit;
• When all three aspects of our creatures are in harmony, it helps to keep a positive attitude and creates a harmonious and balanced lifestyle.

Learning to breathe correctly

Tsigong practices are very diverse. They range from simple forms involving breathing and meditation, up to more complex and energetic, including martial arts. Nevertheless, the basis of any practice of qigong is the right breathing.

Breathing belly

Always breathe the stomach, not just a breast. So you breathed when they were a child. Breathing belly will help relax the neck, shoulders, hands. It improves blood circulation and energy and gives a wonderful massage to internal organs.

Ideally, you should breathe only through the nose. If for medical reasons you can not do this, breathe through the nose and exhale through the mouth. Breathe through your mouth only in extreme cases. When you breathe, feel like air goes into the nose, throat, lungs and stomach. Let the abdominal muscles expand, and he will move forward.

When you exhale, return the stomach at home and relax. Try to completely relax your breasts.

First, practice expand and relax the bottom of the abdomen. When you learn how to make it comfortable, pay attention to the movement of the middle part of the abdomen. Put your hands on the stomach to feel like it moves when you breathe. And finally, focus on expanding and relaxing the top of the abdomen. Try that the diaphragm moves down on the breath and up exhale.

In the end, you will learn how to move all three parts of the abdomen in unison.Your breaths and exhalations must be deep and smooth, without tension. When you exhale completely, the next breath occurs naturally and smoothly in itself. And on the contrary, if the exhalation was not complete, then the next breath will not go smoothly. Deep and even breathing makes it possible to obtain and use more oxygen, it takes a better carbon dioxide and soothes the nerves.

Over time, without stress, we will master longer respiratory cycles, increasing the length of breaths and exhale.

Breath turtle

This exercise simulates a slow and measured turtle breathing, which is a symbol of longevity in China.

1. Sit comfortably and naturally.
2. Slowly inspire, presenting air, the current abdominal cavity.
3. Fully fill in the lungs and stop for a moment before exhalation.
4. Imagine how you pull the stomach exhausted.
5. Take a pause before breathing.
6. Continue to breathe in this way until your breath slows down.
7. Inhale / exhale make up one breathing cycle. For beginners perfect is 8 cycles per minute. But with constant practice, your breathing should slow down much more. This exercise contributes to greater concentration, clarity of mind, strengthening the immune system and long-life.

Squeezing

This exercise can be done sitting or while walking. Inhale deep and slowly, counting to five. Exhale, squeezing the stomach. At the end of the exhalation, burn the abdominal muscles and take up to five. Relax. Easily breathe within a few minutes, and then repeat the exercise. Perform it 3-6 times, then return to your usual breathing. This exercise contributes to the development of the muscles of the abdominal cavity and the diaphragm.

Cyclic breathing

Inhale as deep as possible. Naturally release the air: just let him flow without effort. Repeat several times. Try smoothly to start every breath without making a pause after the exhalation. This exercise generates a feeling of increased vitality and well-being.

Exercises Qigong

Qigong - This is a gentle type of physical activity that helps improve health and overall well-being. These are calm rhythmic exercises, reflecting movements found in nature, for example, waves and wind.

Sometimes exercises wear animal names, such as bird, bear, monkey, tiger, deer.All qigong exercises include three main elements: slow, smooth movements, stretching and strengthening.

Deep breathing - meditative state of consciousness. The following are four basic exercises that contribute to health and mental relaxation:

Pose Infinity

Stand straight, but relaxed. Legs on the width of shoulders, knees and shoulders are relaxed, the chin is raised, the look right in front of him. Clean your mind and focus on maintaining the correct posture - direct, but without tension.

Pose Tai Chi.

From the first posture, inhaling, slowly lift your hands up to the shoulder level. Palms should be addressed to each other. Lightly tilting his knees, bring hands to the chest. Focus and concentrate. When you get tired, return your hands into the previous position and slowly straighten your knees.

Pose of opening and closing

The purpose of this exercise is awareness of breathing. Breathing is the center of all cigoon exercises. The ancient Chinese believed that breathing was life.

1. From the previous postures on inhale open your hands to the width of the shoulders. If your knees are tired, straighten them. Exhale, pushing your hands as close as possible to each other, but not touching. Carefully bend your knees if they straightened them.
2. Continue to open and close your arms. Exercise Several times, complete it by pulling your hands forward, return to the original position and straighten your knees. First do the exercise three times, gradually increasing the amount as you become stronger.
3. When inhaling and exhale, imagine the light magnetic power between the palms. Pull, overcoming resistance, when inhale, and compress when exhaling. Use the stomach breathing technique.

Pose of lifting and lowering

This posture serves to awareness of qi. It helps circulation and develop your life energy.

1. Inhaling, slowly raise hands up.
2. Lower your hands and exhale.
3. Continue movement, climbing on the breath and falling on the exhalation.
4. When you breathe, imagine how the energy of qi moves up to the middle of the chest. When you exhale, imagine the movement of qi.

It does not matter if you do not understand what kind of qi is. Just think about this area when you breathe. When your qigong skills improve, you can understand and feel qi. The sensations of qi are different for different people, but, as a rule, most feels it like something warm and slightly heavy.

Is there any contraindications for qigong?

Qigong is gentle exercises that are not related to health risks. In general, be careful if you are pregnant, have problems with joints or strong osteoporosis. It is not necessary to do exercises immediately after eating and drinking alcohol, with strong fatigue and acute infectious diseases. Patients with cancer and persons taking strong painkillers should also refrain from the use of qigong practitioners. Qigong works well with other forms of therapy, but should never be used as a substitute for the necessary treatment with the help of traditional medicine.

Today in China, according to the most modest standards, Tai Chi practices about 30 million people daily.

The tai-chi exercises were invented in the XVII century guard at the courtyard of the emperor from the Chen family. And until the twentieth century, the exercises of Chinese gymnastics Tai Chi did not know outside of China, as art was held secret, and the imminent was isolated from around the world around.

Contrary to external harmlessness, any complex of exercises of Tai Chi (Tolami) can be a powerful weapon in battle, precisely because those who are engaged in Thai, anyway, who attacks, he takes energy and gives it back the attacker.

Tai Chi Exercises

1. POST OF POST, or BUYUZ - feet weeping a little wider shoulders, the hands are softer movement. Sit down a little, the hands are kept relaxed at the level of the abdomen - fixed the rack, do not move. Exhalation - Lower your arms, "push down the air," we collect legs together, hands along the body.
2. "Support for heaven" - we break legs, raise your hands, as if we want to hug someone, I put your hands - push down them down. We raise my right hand, omitting it, "stroking the heavens" in front of me, then raise your left hand and again stroit the sky, the hands should move nonstop, one continues the second movement.
3. "Pressure on the Earth" - we divor the legs, raise your hands to the level of the belt. We reveal the hands - we deploy your palms to each other and raise them through the heads to the level of the head - it is necessary to do on the breath, like all the movements up, describe the circle of hands. Then with exhalation, in all movements, you need to exhale, the legs are slightly stretching, and the hands are lowered to the belt and "push the ground." Complete the rack, collecting the legs together, do inhale and exhale.
4. We concentrate the energy of the Sun Yang - we start from the rack of the bridge, the hands with exhale are lowered to the belt, we move weight on the left foot. With exhalation, the hands move along the body to the chest level, with exhale pushing your hands from myself forward. On the breath, lung palms raise up, with exhale pushing from ourselves. The shoulders must be omitted, elbows relaxed, easily carry weight, look in front of them.

Since ancient times, the gymnastics of Chinese Shaolin monks, which, with the help of exercises, brought the body into a battle state, maintained health and lengthened life. The modern its directions are popular, normalize respiratory processes, get rid of stress, make it possible to lose weight and improve spiritual state.

Chinese gymnastics for weight loss

The Chinese gymnastics for weight loss is very popular, which is to perform simple exercises with special respiratory techniques. Concentrating with breathing and performing classes for 20-40 minutes daily, you can reset up to five kilograms per month. If you add a physical activity to gymnastics, it will be easier to lose weight.

General rules for performing recreational gymnastics:

• if possible, do exercises in the morning;
• it is impossible to practice immediately after meals, experience hunger during execution, optimally start the exercises after a couple of hours after meals;
• the first classes spend very slowly, repeating them not a large number of time;
• gradually increase the load, do not rush;
• rush it right - deep, calmly, before starting classes, calm down and relax;
• free comfortable clothing is suitable for Chinese classes, non-peculiar movements.

Chinese gym for the elderly

The Chinese charging for the elderly, which, with its help, receive the influx of forces, get rid of arthrosis, problems with the musculoskeletal system, hernia. Eastern gymnastics practices help people achieve longevity, get rid of chronic diseases. Ideal for the elderly, Chinese healing technique of Tai Chi with smooth exercises.

Chinese wellness gymnastics

Improve the condition of the body in the physical and mental plan helps Chinese wellness gymnastics. It consists of respiratory and exercise, leads the body into the tone, makes it tightened, normalizes the functions of the internal organs. It is possible to improve your condition by reinforcing the execution of Chinese exercises with refusal of meat and compliance with a special diet.

Gymnastics qigong

Ancient Chinese respiratory gymnastics qigong has a goal to strengthen body condition. It consists of two points - diet and breathing. It is recommended to refuse meat as a nutritional restriction, cut calories, dinner four hours before the deposit to sleep. Basic exercises are considered racks and simple movements, with their fulfillment, compliance with respiratory equipment is required. Chinese qigong is not a simple gymnastics, but working with energy, so it is necessary to take it seriously and doing exercises regularly.

Exercises Qigong

To revive the vitality of a person and slow the aging help the exercises of qigong, which are divided into relaxing, sipping, whisa, respiratory technique. Thanks to the exercise of gymnastics, a person increases the power of the lungs from a third of 100%, which improves blood circulation, makes the thoughts calm and clear, fat burning occurs. Home Conditions are ideal to perform the complex of Chinese Cigoon exercises:

1. Fire breathing - breathe a diaphragm in rhythm, holding a chest motionless. When inhaling sharply slide the belly forward, exhausted, draw back. Hold your head straight to the spine and the neck formed a straight line.
2. Deep breathing belly - smoothly inhale the nose, putting kicking the stomach, exhale through the mouth, pulling it back.
3. Stand straight, tilt your back, attach the chin to the metering jam, ignite smoothly and slowly. Climb.

Gymnastics qigong for beginners

To master the Chinese technique, exercise qigong for beginners:

1. Shocked - spread legs on the shoulders, relax as much as much as possible, lift on your socks, drop sharply.
2. Raising the sky - Hands lower, brushes and forearms to form a straight angle, to the fingers on one another. Raise your hands forward, inspire, boot over your head. Draw, take a look at the sky, lower your hands, exhale.
3. Moon support - Stand straight, slowly lean straight, relax your hands. Stand up, raise your hands straight, thumping them over your head, imagine that you hold the moon with your fingers. Rock back, move the "moon", delay in breathing for five seconds.

Gymnastics Tai Chi.

Tai Chi, Tai Chi or Gymnastics Tai Chi - all this names of one direction, which is translated as a great limit, and refers to the species of martial arts. His task is to be self-defense, inner peace and acquiring equilibrium. The latter is important for the elderly, which due to the loss of coordination can receive fractures of the joints. The training of Chinese technology helps to normalize balance, increase body flexibility, get rid of the disease with osteochondrosis, scoliosis, avoid relapses.

Gymnastics is characterized by smooth movements similar to dance. It was splashing together martial arts, medicine, meditation and exercises. It is possible to engage in technique individually or by groups, without restrictions on age and contraindications. The Chinese direction involves the use of special music that allows you to achieve the balance of the body and the Spirit.

Sexuality and smoothness are distinguished by Chinese exercises Tai Chi, are made on slightly bent legs:

1. Dive into Chi - inhale deeply, lift your hands to the shoulder, straight arms smoothly in front of yourself.
2. Horsepo mane - alternately exhibit legs and hands ahead yourself.
3. Hugging the Moon - Mentally imagine that the moon above you and grab it with your fingers above your head.

Chinese gymnastics Tai Chi for beginners

Chinese gymnastics Tai Chi for beginners will help to train the correctness and smoothness of movements for beginners. It is possible to do it on any non-slip surface in rubberized shoes or in socks, on the street - barefoot. Suitable easy non-moving movement clothes. Newbies are engaged in groups of 10 people under the control of the Master, performing Chinese lessons:

1. Fresh waterfall - standing straight, bend the knees, stretch your hands, lean your head slightly forward. Having slowly tilt the shoulders forward, pull out the case. Follow the muscles to be tense. Smoothly return back.
2. Circles on the water - put one hand on the waist, put the second on the press. Smoothly rotate the pelvis on the movement of the clockwise, turn it around.

The gymnastics of Wushu applies to martial arts, but it is also suitable for recovery. Chinese technique develops endurance, breathing, strength, normalizes the work of the heart and blood vessels. Due to the increase in muscle flexibility, a person prolongs life, normalizes emotional state. Main exercises Gymnastics:

1. Sparrow - Arrange the legs on the shoulders, slightly bend your knees, fade, put your hands on the hips. Raise your head, turn your shoulders, look straight. Jump slightly, moving forward, how does the bird make. Land better on the front share of the foot, but not on the heel.
2. Panda - sitting on the floor, bend the knees, tighten to the chest, grab your hands. Holding a foot straight, make your back round, release the chin on the chest, slowly deviate. Inhale-exhale.
3. Fox - Stand on your knees, pull out your socks, put the outdoor sides of the feet on the floor. Enroll your hands on the floor, bring up the lower back, lift the pelvis, the chin up. Smoothly go down to the forearm, step by hand, imitating the movement of the fox moving under the fence.

Gymnastics Wushu for beginners

In the morning or in the evening it is recommended to make Chinese exercises Wushu for beginners, clearing the intestines in front of them. Newcomers need to choose loose clothes, to carry out classes to the north, adhere to the principle of gradual increase in loads. The first exercises of the gymnastics will be the development of racks, then you can start performing the main techniques. Basic lessons for workout before wushu:

1. MABU - Arrange the legs on the shoulders, sit so that the hips become parallel to the floor. Spin straight, kneel away on the sides.
2. Gunbu - make a wide step forward, put the feet on one line.
3. Sübu - spread the feet widespread, sneeze on one leg, move the weight of the body on this side.

Gymnastics Taijitsuan

Tai Chi Chuan or Gymnastics Taijitsuan refers to the Chinese medical and health technique working with the psyche through the movement of the body. It differs from the yoga system of balanced movements, carefully designed to perform, which gives to stabilize the yin energy, set the optimal balance of the exchange. Scientists have proven that when performing exercises, a person manages to improve mental state, get rid of stress.

Exercises Taijitsuan

Here are some lessons and exercises Taijice, helping to gain strength and spirit, strengthen health and get muscle tone:

1. Slowly rotate the body to the sides, parallel to wrapping his hands behind the back. The movement should resemble the work of the kosary.
2. Alternately raise semi-bent relaxed legs with a parallel raising the same hands.
3. At the same time, stretch your arms around, up and back, rotating the torso, straightening and stretching legs.

Jianfei respiratory gymnastics

The secret of health, harmony, beauty and long life carries the breathing gymnastics Jianfay for weight loss, including three basic exercises:

1. Wave - lying on the back, adjust the knees, lay down smoothly. Palm to fold on the chest, the second - on the stomach. Inhales deeply breathe, pulling the belly, lifting the chest. Exhale, pulling your chest and inflatable belly. Repeat 40 cycles.
2. A frog - sitting on a chair, put your feet on your shoulders, elbows to go in your knees, left fist (men - right) clamp another brush. LBUs are assured in a fist, close your eyes, fill the abdomen with oxygen. Inhale, exhale through the nose and mouth, alternating cycles. Repeat 15 minutes.
3. Lotus - sitting on a chair or in the Buddha pose, legs arrange the legs in front of the belly, put hands on them with palms up (left on top of the right for women and on the contrary for men). Straighten the lower back, lower the shoulders, chin, close your eyes. Five minutes breathe exactly, deeply, long, watching the minimum climb of the chest and abdomen. The next five minutes breathe naturally, stay at rest without sharping attention on the process.

Chinese wellness gymnastics qigong - video tutorials

Help to master the Chinese techniques of gymnastics will help the video footage presented below. Of these, you will learn how to properly spend the gymnastics of qigong for the spine, breathing exercises for beginners, features of the restoration technique for women. Classes have the difference from the type and type of holding - the video of the morning gymnastics of qigong differs from the evening of the awakening.

Gymnastics qigong for spine

Respiratory gymnastics qigong for beginners

Qigong for women

Morning Qigong