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Chinese gymnastics Tai Chi


This pose is Tai Chi. It is the most common of all tai chi (tai chi) and qigong (chi-gung) poses and is often used as a separate exercise to increase leg strength, concentration, deep breathing and qi (ki) flow.

The positions and directions shown here are for strengthening posture and standing meditation, also known as Zhang Zhuang or the position of the Tree Hug. Readers should know that in Tai Chi and Yakuang (the art of internal meditation while standing) should be performed in the upper position, and that in the wide and low.

General concepts

Chinese gymnastics Tai Chi is a set of exercises that does not require tremendous effort and special training. It is based on three criteria: grace of dance, wellness system and combat technique. Each component is in perfect harmony with the rest. It is thanks to this that the effect of unity with the surrounding world is achieved.

Tai Chi teaches human consciousness 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.

Who is shown Chinese gymnastics

Tai Chi exercises are allowed for every person, regardless of his age. In China, people do this outdoor gymnastics at dawn. It is believed that precisely because of this, the country has such a high 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 gymnastics Tai Chi gives its fruits only with time, so do not wait for instant results. The tonic effect will come only after a few sets of exercises. In China, it is believed that such classes are more suitable for older people, since they do not have the opportunity to go to fitness, run in the morning or follow diets. In addition, gymnastics can improve flexibility, normalize the activity of internal organs, reduce pressure and calm nerves.

Benefits of Tai Chi

The effects of Chinese gymnastics on the body cannot be overestimated. Regular exercises increase joint flexibility, strengthen the central nervous system, increase immunity, activate hidden parts of the brain, improve coordination, normalize the work of the heart and intestines.

The healing effect of injuries

Any Tai Chi master will say that balance is paramount in gymnastics. It is this ability that in life serves as a guarantee of health. It is not for nothing that Tai Chi is recommended just for elderly people who often lose coordination and fall, receive fractures of various degrees.

Psychological and physical effects

It has been proven 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 have confidence in their own abilities and abilities, after 3 months of gymnastics - in 60% of students. The point is in equilibrium, which reaches its highest degree near the end of the course.

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

Important Nuances

In the exercises should not only participate the body, the spirit is also important. Regular training helps to distract from reality and learn the depths of your mind.

For classes, an important nuance is music. Proper soundtrack creates a suitable internal mood, promotes quick relaxation. The best option is the melody of a flute or other Asian traditional instruments. Indoors it will not be superfluous to add the sounds of nature.

Tai Chi is suitable for people with excess weight. Exercise does not require physical effort. Regular exercise allows you to burn more calories than with morning runs.

Where to start

Tai Chi classes can be carried out on any surface, the main thing is that it is not slippery. Shoes should be thin rubber or leather outsole. Regular socks are allowed, but with a reinforced foot. On a soft lawn, you can practice barefoot if the ground is not cold and there is no wind. Clothing - free, light so as not to hamper movement.

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

Beginner Exercises

Tai Chi for beginners comes down to three main rules:

1. Any movement is slow and smooth.
2. All concentration is directed to one's own body.
3. Breathe should be free and even.

The basis of Tai Chi for beginners is the movement "Waterfall Freshness" and "Water Circles." The first exercise is performed on bent legs shoulder width apart. Arms extended, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be strained. The movement repeats the flow of water. Having reached the maximum tilt, you should slowly return to its original position.

During the exercise "Water circles", one hand is placed on the lower back, the other on the stomach. The pelvis carries out smooth rotation in a circle, then to the sides.

Complex of basic movements

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

"Immersion in 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 mane" consists in alternately synchronous removal of the right and left legs and arms forward.

The “Hug the Moon" movement boils down to an impromptu girth 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. Feet do not come off the ground. The right hand turns palm down on the exhale.