Tai Chi exercises: ancient Chinese gymnastics. Tai Chi exercises: ancient Chinese gymnastics that prolong life

12.10.2019

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Taiji Quan (Tai Chi Chuan) is an ancient Chinese "internal" or "soft" martial art, which improves health and spirit. Tai chi does not practice competition. This art is characterized by softness, as well as a slow and measured pace. Contrary to the Western notion of "no pain, no gain", one to two hours of tai chi will burn more calories than surfing and about the same as skiing, so it's a great workout. . But the benefits of Tai Chi don't end there! By increasing strength, flexibility, body control and concentration, Tai Chi also enhances your health.

Steps

Technics

To warm up, start practicing proper breathing and concentration. Like other martial arts, tai chi is not about breaking the board or knocking the opponent down. The basis is maximum concentration and control of your thoughts. To clear your mind, focus your chi (driving force), and unleash your potential, you need to start with proper breathing, which in turn will help you focus.

Place your feet shoulder-width apart.
Place your hand on your lower abdomen, about 5 cm below your navel. Press lightly.
Slowly inhale and exhale through your nose, relaxing your lips. Feel as if the breath passes through the part of the abdomen that you press with your hand. If you don't feel this way, press your hand a little harder.

Take turns focusing on all parts of the body. Once you get used to this breathing, relax each part of your body in turn. Start at the feet and work your way up to the head. At will, you can relax even the smallest parts of the body, such as fingernails. You will find that you have been tense without even realizing it.

If you start to wiggle, that's a good sign. This means that you relax and your body does not tense up to keep your balance. In this case, move your legs slightly, or take a comfortable position so that you can stand confidently.

Root yourself. Rooting is one of the concepts of tai chi. He explains himself - imagine that roots grow from your feet. You are part of the earth that always keeps balance, focus. Your hands sway like branches in the wind, you feel neither fear nor apprehension. You are rooted.

This does not mean that your legs should become stiff. On the contrary, imagine that the roots are under you. This is the part of your body that gives you freedom of movement and prevents you from falling. You cannot fall and you will always be part of nature.

Think about the position of your body. There are several positions in tai chi. As a rule, each style has a certain form. Here is a summary of the main points:

Experiment with different styles. Because tai chi will benefit you, you're better off trying different styles than spending hours wondering which style is right for you. But once you get into the art, you might want to experiment. Here is a short list of destinations:

Chen style combines slow movements, abruptly interrupted by sharp ones. For beginners, this style can be difficult.
Yang style is the most popular. It has a characteristic measured pace and, as mentioned above, the movements of a large frame. Perhaps this is the style you imagine when you mean tai chi.
In Wu style, the movements are almost microscopic. Because of this, they are easy to perform, but hard to master - it requires the highest concentration on strong energy flows and internal movements. The movements are very slow and measured.
Hao style is not widespread. You may not find a teacher who practices this style.

Practice

Improve your movements by delving into the philosophy and studying the creators of tai chi. In order to understand the nature of tai chi quan (translated as “the fist of the great limit”), one must consider it in the context of the culture in which this art was formed. That is, you need to concentrate on Chinese culture and, in particular, on the spiritual tradition of Taoism, in which tai chi quan originates.

Try not to just move. In tai chi, you don't just have to stretch your arms out in front of you. Every movement has a purpose, a direction, and sometimes even a combat mission. Think about these things as you practice. What does movement mean? How does such a simple element cause such energy?

Try doing a "single whip" motion. We'll look at a few moves (though there are actually hundreds of them), and the "single whip" is a standard element in many styles. Each dot along your arm and upper torso represents a part of the whip. They can explode with a blast of energy at any moment, becoming the top end of the whip. So it's not such a simple element!
- In this movement, the fingers of one hand, most often, depict a beak. Four fingers lightly touch the thumb, and the palm looks down. Depending on the style of tai chi, your arms may be at different levels, but in general they should be at shoulder height and resemble wings.
Perform the movement "white crane sparkles with wings." To do this, shift your weight onto one foot, keeping both feet on the ground. As you try to find balance, you may wobble back and forth. With the hands, the opposite is true: one should make quick movements in different directions, the other should move slowly and measuredly (but in no case weakly and sluggishly).
- The name of the movement sounds mild, but it actually has a military purpose. Note that your weight and hand position is constantly changing, but when 100% of your mass is on one foot, you can safely strike with the other. This is the purpose.
Make a "flow" movement. It can remind you of something waiting in line. Place your feet parallel at shoulder width. Then slowly transfer, as if pouring, the weight onto one leg and hold; after inhaling and exhaling several times, smoothly transfer the weight to the other leg and hold. Repeat the movement for several minutes, freeing your mind and focusing on balance.

Make a rotation with your hands. Extend your elbows forward and relax your wrists. Start rotating your arms. First slowly rotate your fingers, then your wrists, then your forearm and shoulders. Try to perform the movement perfectly, without disturbing your balance for a second.

Perform the "snake crawls down" movement. It, like others, may vary slightly in different styles of tai chi, but the essence is the same: move from a standing position to a deep lunge as gracefully as possible.
- Once you have done this, check with your hands how you keep your balance. Make movements with your hands in different directions and at different speeds. Didn't fall?
Start with a short set of exercises and gradually move into a long one. Like most beginners, you may want to practice the short version. It includes 13-40 movements, and, as a rule, it lasts 5-20 minutes. But once you get the hang of it, you might want more. Then proceed to the long complex. It includes 80 or more movements and takes over an hour to complete. This is the best relaxation after stress!

Search for a coach
1. Choose a teaching method. Whether your teacher is a suburban mother or an elderly Chinese man with a white beard, choose the teaching method that is right for you. It doesn't matter how much your coach knows. If you do not understand him, you will not be able to learn from his experience and show skills in practice. Be sure to choose a teacher who has the same goals as you (health promotion, self-defense, etc.). To find out what you want, take a trial class before signing up. Coaches who do not allow trial lessons should not be trusted. No need to address a teacher who calls himself or insists on being called a "great master" or something like that. A true tai chi teacher will say that he is still learning the art despite years of practice.
Mastery
1. Practice for at least 12 weeks. The results of the classes will be noticeable no earlier than after 3 months. Then you will clearly and clearly see the result, but do not stop there. Let this be the minimum period for which you should notice improvements. But once you reach the end of it, keep practicing to get better, longer lasting results and improve your skills.
  
  Make sure that in the place where you study, nothing distracts you. So that you can focus, nothing should interfere. Deep breathing and relaxation will help you:
  - Relax. Body tension is a sure way to avoid the positive results of tai chi. But relaxing does not mean "turning into a rag." Maintain correct posture without undue stress. Traditional tai chi literature often describes standing "as if you were hanging from a string attached to the top of your head."
  - Breathe properly. One of the secrets to the usefulness of tai chi is deep abdominal breathing. Most styles teach abdominal breathing, which involves inhaling by expanding the diaphragm (not the chest) and exhaling by contracting the abdominal muscles. You need to inhale only through the nose, exhale through the mouth, while the tongue should touch the palate, stimulating the secretion of saliva.
  - Live in the moment. Introduce yourself to the principle of tai chi - to live in the moment, not in anticipation of the future.
2. Engage in stressful situations. Once you have mastered tai chi well enough, use these skills in everyday life to relieve stress. Practice tai chi concepts in stressful situations, such as when stuck in traffic or before an important meeting at work, to restore inner peace and harmony.
3. Expand your arsenal of moves. After reaching a basic level of proficiency in your first style, try other forms and directions, as this helps to expand your knowledge of tai chi. The tai chi tradition is based on "hand forms" and slow movements performed in a group or alone. But do not forget that in tai chi there are many forms, the practice of which improves health and develops self-defense skills. Most teachers switch to them after students have achieved noticeable results in the basic "manual form" of their style.
  - Learn about the forms in which weapons are used. In almost all styles, including non-combat areas, there are forms that practice weapons - from simple poles or swords to esoteric Chinese weapons.
  - Try a faster form of tai chi. Ironically, in contrast to the general idea of tai chi, most of the traditional tribal styles (including Yang, Chen, Fa and Wu) have a "quick form". It is often used as a means of expressing martial power, which is honed and stored in "slow forms". This power is sometimes referred to in Chen style as "cannon fist" (pao chui).
  - Learn about working with a partner. If you need to train the standard movements yourself, then the “pushing hands” (tui shou) exercise requires a partner. Although it may eventually end in sparring, pushing hands is an exercise designed to develop quick reactions and tai chi skills through interaction with a partner. Basically, the pushing hands technique is developed gradually, starting with steady positions using one hand and ending with moving positions using both hands at different heights and at different speeds.
  - Think about how your body should move as a whole, not in parts. To push with your arms, start the momentum from your legs, then move your whole body forward and make a movement, not just extend your arms. This is usually described as moving from your "dan tien" - the center of the body, which is just below the navel. The movement of the whole body as a whole is the source of "inner strength" in the Tai Chi self-defense method.
  Warnings
  - Tai Chi is a martial art that was originally used for fighting. Don't think that this is just Chinese exercise, otherwise it will be considered as a sign of disrespect, and by doing so you can offend practitioners.
  - Do not let your knees go beyond the level of your toes or weaken from the inside. This is a very common mistake made by beginners when they are trying to relax and "take root" and can lead to serious knee injuries.
  What will you need
  - Flat shoes. In tai chi, it is important to keep in touch with the ground, and heels and thick soles will not help with this.
  - Loose, comfortable clothing. Skirts and jeans are not recommended.
  - Special equipment is not required. This is one of the nice benefits of making tai chi classes inexpensive.

Greetings, dear readers of my blog! Do you know how to deal with depression and stress? No, do not consume candies and rolls in unlimited quantities, as most people do.

Enough to do tai chi exercises , which will have a beneficial effect on the state of the body, and will also contribute to the correction of the figure.

East is a delicate matter

Tai chi, or taijiquan, is a traditional Chinese "soft" martial art. Yes, yes, combat, you heard right. But now it is positioned as gymnastics.

Exercise improves health and spirit. Complex exercises combines smooth and slow movements of the arms and torso, which are visualized and controlled by the human mind.

A distinctive feature is a soft, rolling step with measured and “pushing hands”. Such a step maintains balance during movement, and “pushing hands”, or “sticky hands” (“chio-sao” on Cantonese speech), should always be in suspense.

This trend originated in ancient China during the reign of Emperor Fu Zi. He ordered to come up with an unusual dance that would contribute to the healing of diseases, as well as the acquisition of new strength.

As a result, the sages came up with exercises that combine smooth, soft and measured movements along with fighting stances.

Gymnastics Tai chi has become popular with the Chinese, and for 2,500 years they have been doing it collectively in the fresh air, mainly in the morning, during sunrise.

Now this direction is gaining momentum, becoming very popular not only in the West, but also in Russia and the CIS countries.

You don't need doctors if you're doing tai chi

In China, there are two traditional gymnastics - this is tai chi, which is discussed today, and mahjong.

Doctors say that they strengthen the immune and nervous systems, increase joint flexibility, stabilize blood pressure, the cardiovascular system, and improve coordination of movements.

Tai chi is also ideal for overweight people as there is no stress on the joints.

Another important point There are no contraindications for this type of training.

You can do the exercises every day. It is best to practice outdoors, since the flow of oxygen saturates the body and has a beneficial effect on a person.

The principle of weight loss

Chinese gymnastics is not. It's more about strength training. Exercise helps to strengthen the muscles of the body.

Due to constant unusual positions during training, you need to keep the muscles of the back and abdomen in constant tension (however, this happens unconsciously).

This has a positive effect on the body, due to which the body takes on a toned look.

Workouts start the process of fat burning. The main thing is to establish nutrition, adhere to a certain diets and then your goal - to lose weight will be achieved.

Scientists from Toronto found that gymnastics can beat off cravings for fast carbohydrates (chocolates, pastries, etc.) by about 20%. But there is one important condition - training should be regular.

Tai chi for beginners

Any surface is suitable for performing exercises, with the exception of a sliding one. Clothing should be light, made of cotton, so that it does not hinder movement. You can practice in sneakers, Czech shoes or socks with a reinforced foot (or, in extreme cases, barefoot).

Basic exercises

If you are new to this business, then you better start doing these exercises:

Preparatory position “Take ball"

Starting position: legs together, arms along the body.

Take one step to the left with your left foot. We stop. Legs - shoulder width apart. Then raise your arms to shoulder level. We lower our hands to the waist, crouching a little.

“Circles on the water”

We get up straight. We put the left hand on the lower back, the right hand on the press. Then we proceed to smooth rotational movements of the pelvis (clockwise), and then from side to side.

“Waterfall of freshness”

Stand up straight, bend your knees. Stretch your arms, tilt your head slightly forward. Slowly tilt your shoulders forward, and then the whole body. This exercise should be performed in a relaxed manner, without straining the muscles.

It is interesting
Do you know that an important aspect is not only direct participation in training with the body, but also with the soul? Regular trainings allow you to forget about the fuss, immerse yourself in nirvana and feel your soul and mind.
And it is also an important component. You should choose the right composition that will help achieve complete relaxation. The best option is the sounds of Asian musical instruments (pipa, ruan, biwa, koto, etc.) or the sounds of nature and wild animals.

What to remember

You need to exercise on a regular basis and coupled with proper nutrition.

All movements should be done gently and positively: smoothly, measuredly, nowherein a hurry, in a good mood and to the appropriate music.

20 minutes of training a day will be enough to lose weight, keep yourself in good shape, and also to find peace of mind.

Tai chi gymnastics is not immediately known. You have to get used to it and only then wait for any results.

And I say goodbye to you until the next article. Don't forget to subscribe to my blog updates.

This video is educational, after watching it you will understand everything and I am sure that you will start practicing. And after it there will be a short story about what tai chi is, other exercises and other useful information are shown.

The three main principles of tai chi, on which progress is based, are concentration of consciousness, physical exercises and breathing.

This gymnastics pays great attention to softness and smoothness of movements, this is very important. The strength of the movements should be controlled, should not be maximum, but only necessary. The key point in tai chi is balance, not only physical balance, which is achieved by training, but also spiritual balance.

Movements in tai chi gymnastics are slow and smooth, breathing is even. Each movement smoothly flows into the next and this achieves continuity.

Tai chi gymnastics, like no other, is better suited for older people, people who have problems with motor activity. It allows you to better feel all parts of your body, all muscles, all ligaments. Improves joint mobility and successfully fights disorders in the musculoskeletal system.

A nice bonus to regular tai chi classes will be an even posture and a good mood.

tai chi exercises

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

Tai chi, like qigong, teaches the regulation of the flow of vital energy in your body. The Chinese believe that tai chi prolongs life by slowing down aging, increases the flexibility and strength of muscles and ligaments, and has the ability to heal

Tai chi in the morning gives energy for the whole day

Decided to do tai chi? Follow a few tips to save time, effort and avoid beginner mistakes.

Try to attend at least two different groups whenever possible. Ask your instructor to let you watch the training for at least a couple of workouts.
Determine if the instructor's style and manner of teaching suits you and how comfortable you feel in the group.
Ask the instructor about his experience. In particular: how long has he been practicing tai chi? Who was his teacher? How long did the training take?
Talk to people in the group. Find out how much they are doing and how happy they are with the results.
Both the group and the classes should please you. If you look at your watch from time to time, then you don’t like training, and you shouldn’t expect great results.
Remember that every sport should be preceded by a doctor's consultation.

Tai chi qigong in translation means the great limit. By practicing tai qigong gymnastic exercises, you can perfect not only the strength of the body, but also the mind. In ancient China, these activities were called position or space, in which the boundaries between mental and bodily values were erased. It is to achieve unity between these links that many begin to practice Tai Chi Qigong tactics.

When it comes to fighting techniques, the intellect associates it with the activity of movement and hard physical contact, and not with the rhythm, slowing down, reflexive movement that promotes mental serenity and relaxation. However, it is precisely such movements that are at the heart of the mastery of tai chi qigong.

Tai chi qigong - a bit of history

This style appeared quite a long time ago, around the 18th century. It all started from the ancient art, which was designed to teach the young men of that time different methods of regulating and controlling the processes occurring in the body. There are sources that claim that tai chi qigong appeared a little earlier, around the 17th century. Although it is impossible to say for sure here. What are the goals of tai chi (tai chi qigong)?

The first is to learn the ability to protect oneself, control the spiritual world and balance. People who are fond of this skill say that tai chi professionals can parry any attack so that neither the opponent nor outsiders understand how he did it. The motor skills of Thai professionals have internal energy. To use it at full strength, a professional master can with minimal mobility, almost imperceptible to others. An experienced trained fighter, thanks to even small reserves of internal energy, neutralizes his strongest opponent without much effort.

Tai chi qigong - qi

Chinese medicine says that the human personality is absolutely identical with a small world in which various elements constantly interact. Earth, vegetation, in particular trees, as well as two strong elements of heat (fire) and cold (water) - these are the elements of a small universe. The Chinese are sure that it is these details that fill the human body, that these are the five generalists of the vital qi energy. Inside the body, the Qi energy or Tai Chi Qigong, in their opinion, is distributed through the meridians (special channels).

If this energy moves along the meridians without obstacles, then a person can be called completely healthy. Thanks to the rules of tai chi qigong, you can learn to control the flow of vital energy in the body. Chinese people are convinced that the strength from tai chi can significantly increase the quality of life, slow down the aging process, make muscle tissues and ligaments resistant and flexible. Also, tai chi is a way to treat high blood pressure, heart disease, digestive tract disorders, arthritis, depression, and dermatological problems. It can even cure cancer.

Unfortunately, today no one has conducted convincing experiments and searches that would confirm or disprove these properties of tai chi from the point of view of science. But every day, scientists are drawing more and more conclusions on the study of this ancient fighting style and its healing properties.

Tai chi qigong - balance

Modern luminaries of medicine have long been watching how tai chi affects pensioners, and specifically on their ability not to fall and maintain balance. This is an important observation, since the consequences of such falls greatly complicate the life of the elderly, and sometimes such people simply die. These observations are recorded in the shooting, and they can be viewed on the network (tai chi qigong balance video). A serious injury for an elderly person is the precedent when he breaks the femoral neck.

Half of the pensioners who are hospitalized with this diagnosis practically do not recover to normal motor skills. Since tai chi masters teach to move smoothly and slowly, to shift the weight of the body step by step to the legs, and to coordinate all the movements of the body and legs, we can say that this is a great help to maintain balance and prevent unwanted stumbling. Experiments have proven this.

Tai chi qigong - self-confidence and endurance

People of retirement age, and those who practice taichi at least three times in seven days, for a minimum of twelve weeks, improve flexibility, muscle tissue and strength by 40%. In addition, this technique supplies the body with oxygen. This feature is useful for every individual, because due to various life factors, people are severely lacking in oxygen.

Tai chi qigong - simplicity

The motor skills of tai chi mastery are carried out slowly, it is plastic and graceful. And for some, mastering this art is very easy. Most people come to training in ordinary clothes and shoes, and not in sports attire. Is the information that tai and qigong healing gymnastics really true? Certainly! Tai chi quan is a very subtle system of practice that originated around the first century AD.

In addition, this unusual Chinese technology is a delicate activity (combat), in which there is both reflection and competent breathing, and various training processes (continuous, plastic and rounded). Taichi gymnastics, which is closely related to martial arts, medical arts and reflection techniques, is not only smoothness in movements, but also the correct concentration of the mind. With tai chi, you can improve the overall motor skills of the body and spirit, and even increase the burst of energy.

Tai chi qigong benefits

People who practice this gymnastics say that in order to list all its healing characteristics, many pages are needed. A set of tai chi exercises will improve coordination in movements, balance and flexibility. Also, tai chi will be useful gymnastics for those suffering from respiratory diseases. Tai chi also helps to cure nervousness, digestive tract and diseases of the cardiovascular system. Practicing this martial art, the tissues of tendons, muscles and joints are strengthened, metabolism improves. Some doctors have proven that this gymnastics restores blood pressure and makes the functioning of the heart muscle more efficient.

Tai Chi Qigong - video

Qigong and Tai Chi are links in the same chain. The first link is Qigong. The basis of the teaching. Tai chi is the next step, which is based on the movement of energy in the body.

Everyone cares about their health in one way or another. Most people use various diets or go to fitness to normalize the activity of the body and prevent excess weight. However, not everyone can withstand such loads all the time. There is only one way out of this ambiguous situation - Chinese Tai Chi gymnastics. This ancient non-traditional medical discipline has helped people recover from serious illnesses and fight old age since time immemorial.

General concepts

Tai Chi is a complex of exercises that does not require huge efforts and special training. It is based on three criteria: the grace of the dance, the health system and the fighting technique. Each component is in perfect harmony with the rest. It is thanks to this that the effect of unity with the outside world is achieved.

Tai Chi teaches the human mind to interact with the body through full contact. Each movement of the arms and body performed during gymnastics is visualized and controlled by the mind. Due to this, the concentration of the body reaches its maximum. Tai Chi distances itself from pressing problems, which has a powerful healing effect on the nervous system.

It is believed that this gymnastics originated in ancient China during the reign of Fu Zi. The emperor ordered Yin Gan to come up with a great dance that could heal the sick and be within the power of the common people. As a result, the sage invented a set of exercises, consisting of smooth movements and fighting stances.

Who is shown Chinese gymnastics

Tai Chi exercises are allowed for everyone, regardless of their age. In China, people do this outdoor gymnastics at dawn. It is believed that it is because of this that the country has such a high life expectancy. In Russia and all over the world, there are thousands of special schools that teach you to synchronize breathing and perform soft movements, imitating various forms.

Chinese Tai Chi gymnastics only bears fruit over time, so you should not expect instant results. The tonic effect will come only after several sets of exercises. In China, it is believed that such activities are more suitable for older people, since they do not have the opportunity to go to the gym, run in the morning or diet. In addition, gymnastics can improve flexibility, normalize the activity of internal organs, and calm the nerves.

Benefits of Tai Chi

The results of the impact of Chinese gymnastics on the body cannot be overestimated. Regular exercise increases joint flexibility, strengthens the central nervous system, activates hidden areas of the brain, improves coordination, and normalizes the work of the heart and intestines.

Multiple studies have shown that Chinese Tai Chi exercises are extremely effective in the fight against osteoporosis. Such an amazing effect is achieved thanks to carefully thought out slow movements. Scientists believe that constant training minimizes risk and helps strengthen muscle tissue. Many doctors recommend such gymnastic exercises during rehabilitation after fractures.

Healing effect in case of injury

Any Tai Chi master will tell you that balance is paramount in gymnastics. It is this ability that is the key to health in life. It is not for nothing that Tai Chi is recommended just for the elderly, who often lose coordination and fall, get fractures of various degrees.

Scientists have proven that injuries of this kind in old age give serious complications, including affecting longevity. According to statistics, most often older people are hospitalized with it. It is almost impossible to recover at this age after such an injury. Only smooth movements with the transfer of weight from one leg to another can help.

Thus, Chinese gymnastics not only teaches coordination, but also strengthens the skeletal system after serious injuries.

Psychological and physical impact

Tai Chi has been shown to significantly reduce fear of falling. Numerous studies by psychologists have shown that after 3 weeks of regular exercise, 30% of people gain confidence in their own strengths and abilities, after 3 months of gymnastics - 60% of those involved. It is a matter of balance, which reaches its highest degree towards the end of the course.

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

Important nuances

Not only the body should participate in the exercises, the spirit is also important. Regular training helps to escape from reality and to know the depths of your mind.

Music is an important part of teaching. Proper sound accompaniment creates a suitable inner mood, promotes rapid relaxation. The best option is flute melodies or other Asian traditional instruments. Indoors, it will not be superfluous to add the sounds of nature.

Tai Chi is also suitable for overweight people. Exercise does not require physical effort. Regular exercise allows you to burn more calories than morning jogging.

Where to start

Tai Chi can be practiced on any surface, as long as it is not slippery. Shoes should be with thin rubber or leather soles. Regular socks are allowed, but with a reinforced foot. On a soft lawn, you can also practice barefoot if the ground is not cold and there is no wind. Clothing - loose, light, so as not to hinder movement.

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

Exercises for beginners

Tai Chi for beginners comes down to three main rules:

1. Any movement is performed slowly and smoothly.
2. All concentration is directed to your own body.
3. Breathe freely and evenly.

The basis of tai chi for beginners are the movements "Waterfall of freshness" and "Water circles". The first exercise is performed on bent legs shoulder width apart. Arms outstretched, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be tense. The movement follows the flow of water. Having reached the maximum slope, you should slowly return to the starting position.

During the exercise "Circles on the water" one hand is placed on the lower back, the other on the stomach. The pelvis performs smooth rotations in a circle, then to the sides.

Complex of basic movements

In Tai Chi, the description of exercises is reduced to a mental representation of a certain shape and the subsequent imitation of its projection with the body and hands. Each set of movements should be performed 4-6 times per session in any order. In Tai Chi, exercises are performed only on bent legs.

"Dive into Chi" is the main movement in Chinese gymnastics. After a deep breath, the arms rise to shoulder level, then slowly straighten in front of you.

Exercise "Horse's mane" consists in alternately synchronously moving the right and left legs and arms forward.

The "Hug the Moon" movement is reduced to an impromptu grasp of an imaginary sphere. For this, the arms are bent over the head. In this case, the legs should describe the same circle.

For the “Throw” exercise, make a slow lunge with the body back, then forward, while bending the left arm at the elbow to the level of the forehead. The feet do not leave the ground. The right hand turns palm down as you exhale.