Tai Chi Is Popular All Over The World, Integrating Multi-disciplinary Wisdom To Improve Physical And Mental Health In All Aspects
Tai Chi, one of the traditional Chinese health-preserving exercises, has become widely popular around the world in recent years. It integrates the wisdom of philosophy, medicine, and martial arts to adjust the balance of the body and mind through slow and harmonious movements. I have practiced Tai Chi for more than ten years, and I have personally experienced that it has a significant effect on improving sleep quality and relieving cervical spine problems. This exercise does not require complicated equipment, but it can bring all-round health benefits.
How Tai Chi improves cardiopulmonary function
Modern research has confirmed that this is true. The deep and long breathing pattern of Tai Chi can effectively increase lung capacity. Each movement requires the coordination of breathing and limbs. This aerobic exercise has the effect of enhancing myocardial contractility. Among the students I coach, after practicing for three months, they generally report that they no longer feel breathless when climbing stairs, and their resting heart rate drops by 5-8 beats/minute on average. It is especially suitable for middle-aged and elderly people as a daily exercise.
In actual practice, the cloud-hand single pose combined with reverse abdominal breathing can increase the range of movement of the diaphragm. This breathing method can increase alveolar ventilation by about 15%, and at the same time reduce sympathetic nerve excitement. Many students with mild hypertension have achieved the result of stable blood pressure through continuous practice. What needs special attention is that the breathing rhythm must be natural and smooth. Do not hold your breath and exert force.
How Tai Chi relieves chronic pain
Take the knee-hugging and walking movement as an example. This movement can fully stretch the muscles on both sides of the spine. I have met many office workers who have improved their lumbosacral soreness caused by sitting for a long time by practicing. The spiral force in the movement can activate the deep muscles and promote local blood circulation. There is an accountant who suffers from frozen shoulder. After insisting on this movement for six months, the mobility of his joints has been significantly improved.
When I was implementing the teaching activities, I noticed that many students were overly pursuing the range of behavior at the beginning. Tai Chi For Health In fact, the key to alleviating and relieving pain in Tai Chi is to keep the joints in the correct corresponding position and the muscles to remain relaxed. The transformation process of the wild horse mane can adjust the tilt of the pelvis according to the natural situation.
What points should Tai Chi beginners pay attention to?
A common mistake made by novices is to pay too much attention to body shape and ignore the inner guidance of thoughts. It may seem easy to drop your shoulders and elbows when starting up, but in fact, you need to take both breathing and center of gravity into consideration. It is recommended to start with the 8-position simplified routine and practice it for 20 minutes every day. I usually ask students to master the single poses first and then connect them in series to prevent the formation of wrong movement stereotypes.
When choosing a practice venue, be careful to avoid windy areas and prevent slipping. Clothing should be loose and well ventilated. In the early stage of tai chi qi , it is best to learn under the guidance of professionals to avoid common mistakes such as making the knee joint exceed the toes. A student who studied by himself for three months suffered damage to the meniscus due to improper posture. After systematic correction, he got back on track. Remember the principle of "prefer less than too much". Quality is far more important than quantity.
When practicing, have you encountered any movement misunderstandings that are difficult to correct? You are welcome to share your experience in the comment area. If you find these suggestions helpful, please like and support them so that more people can see them.