Recently, it is found that more and more young people are paying attention to and practicing “sports meditation” such as Tai Chi, Qigong, and standing? Tai Chi looks soothing, but research shows that it is as effective as traditional exercise to reduce weight and visceral fat. Tai Chi has many benefits. It combines exercise and meditation. In addition to the body, the brain is also exercised, thereby improving brain function. BBC science program host Michael Mosley explored some health benefits of Tai Chi in the “Just One Thing” blog program, including longevity, heart health, enhanced immunity, rapid improvement of brain function, burning the same calories as traditional exercise, and rapid fat loss. Dr. Xiao Minghui of the University of Hong Kong said that Tai Chi is as effective as traditional exercise including aerobic exercise and muscle strengthening exercises in reducing waist circumference in “central obesity (also known as central obesity)”. Central obesity is a sign of visceral fat accumulation. He said this is great news for those who don’t like traditional exercise or have difficulty in moving.

The main aspects of Tai Chi weight loss and its impact on physical health.

Enhance memory

With the increase of age, people’s memory is also declining. Tai Chi can improve memory. Remember to practice Tai Chi every day, and your memory will become stronger and stronger.

Open meridians

Sitting in the office for a long time, not paying attention to the body, the meridians are stiff, and there will be small bumps all over the body. If you insist on practicing Tai Chi, the bumps will be reduced a lot.

Relax the pulse

If the meridians are blocked, the pulse will naturally be stiff, and the whole body will be very tense. Do Tai Chi for half an hour every day, and the whole body will be relaxed.

Light and comfortable body and mind

Disharmony between body and mind, unrest between body and mind, imbalance between body and mind, and physical and mental diseases all come from the blockage of qi and blood. The reason for the blockage of qi and blood is the blockage of meridians, so the body and mind are not free. Through Tai Chi, the qi and blood are unblocked, and the body and mind are free.

Potential to reduce waist circumference

From actual attempts, as long as you exercise more, it will help to reduce waist circumference more or less. Tai Chi is no exception, but the specific effect depends on the overall situation of the individual. For example, it is not surprising that many people who have been doing strength training for a long time have a “big belly”. The core muscles have become well-developed or the abdominal fat has not been fully reduced (due to the influence of diet). At present, some relevant studies have explored the role of Tai Chi in improving body shape and health. Preliminary results show that it has a positive effect on waist management.

Enhance heart function

If you don’t like to exercise, your heart will be bad. Tai Chi is a gentle exercise. Tai Chi can enhance heart function and make the heart slow and powerful.

Open blood vessels

Medically speaking, Tai Chi can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture. In addition, Tai Chi can enhance the elasticity of the whole body. Enhance muscle strength

If you don’t have a regular life, it is easy to cause the muscles of the whole body to be stiff and inelastic, that is, you have no strength. After Tai Chi, you can enhance muscle strength, strengthen leg strength, foot strength, tendons and bones, and your joints will become flexible.

A review believes that Tai Chi can have a positive effect on a variety of cardiovascular risk factors and waist circumference. However, the sample size of this study is still a bit small overall.

Smooth blood circulation

The blood in the human body is blocked because the meridians and veins are blocked. In that case, the blood is blocked and people are prone to illness. Tai Chi can open up the meridians and enhance the blood circulation and metabolism of the human body.

Reduce diseases of the five internal organs

The five internal organs need exercise. If they do not exercise, they are prone to hardening and disease. Therefore, gentle Tai Chi is more suitable. It can enhance the secretion function of the digestive glands, promote regular gastrointestinal peristalsis, increase appetite, enhance the elasticity of the five internal organs, and many diseases will naturally be cured.

Cure the three highs

If you have the three highs, doctors have prescribed many prescriptions, but there is no big effect. It is recommended that you start practicing Tai Chi. You can lose weight after practicing for a few months, and the three highs will be three harmonies. Tai Chi has a good effect on preventing and treating hypertension, diabetes, obesity, habitual constipation and other diseases.

Mental happiness

According to medicine, regular adherence to Tai Chi can eliminate ischemic symptoms of the heart and lower blood pressure, eliminate fatigue, be happy, and relieve palpitations. People’s unhappiness is related to blood nature. Tai Chi can reduce blood sugar and blood lipids, eliminate blood stasis, blood disease and other garbage in the blood. If there is no garbage in the blood, the blood and qi are smooth, and people are naturally happy.

Body shape

Whether a person is beautiful is directly related to blood nature. If there is no garbage in the blood, the person must be beautiful. If there is a lot of garbage in the blood, the person is naturally not beautiful. Therefore, Tai Chi can eliminate the garbage in the body and the garbage in the blood to maintain the beauty of the human body.

Reduce myocardial infarction

Medically speaking, myocardial infarction is mainly caused by poor blood flow and blood clots blocking blood vessels. Tai Chi can reduce the formation of blood clots and reduce the possibility of myocardial infarction.

Enhance kidney function

Modern people are lazy, unwilling to move, sit for a long time, and easily hurt the kidneys, causing kidney deficiency, nephritis, kidney stones, and renal function decline. Therefore, if the kidneys are not supplied with enough blood, the liver blood will be insufficient, and if the liver blood is insufficient, the heart blood will be insufficient, and then they will start to get sick. In order to treat the disease, taking medicine increases the burden on the kidneys. Tai Chi can reduce your medication and enhance the function of the kidneys.

Reduce the risk of diabetes

A study of people with elevated blood sugar levels found that after 12 weeks of Tai Chi classes, their waist circumference and other metabolic indicators improved significantly. Overall, the existing evidence shows that Tai Chi can indeed play a role in waist management. Tai Chi is more effective if combined with other lifestyle interventions, especially for the elderly and those at risk of cardiovascular disease or type 2 diabetes, the benefits may be more significant.

Brain clarity

Staying in front of the computer, staying at home reading books, writing articles, the mind will not be clear, go to Tai Chi, and take in the fresh air outdoors. Brain thinking activities become clearer and more flexible, significantly eliminating brain fatigue, and improving learning and practice.

Enhance vision

Nowadays, people use computers, mobile phones, and send WeChat too much, which is prone to vision deterioration. According to tests by relevant experts, people who practice Tai Chi three times a week for one hour each time for four consecutive months have sharper reflexes, better vision and memory than those who do not like exercise. Longevity
It is rare for people to live to the age of ninety at an altitude of more than four thousand meters, but I have met several elderly people over the age of ninety-five. When I discussed with them, they all practiced Tai Chi for at least one or two hours every day. Life lies in movement. Tai Chi is a way of fitness that combines stillness with movement and movement with stillness. It can relieve nerve and muscle tension and stabilize emotions, so that life span will naturally be extended.

Develop wisdom

There is an indirect relationship between human stupidity and bloodiness. If there is a lot of garbage in the human blood, people will naturally become stupid. Stupid people cannot develop wisdom. Regularly practicing Tai Chi can eliminate garbage in the blood, eliminate fatigue, be happy, relieve palpitations, eliminate waste gas pollution, strengthen the body, be lively, and improve wisdom. For your health, please start Tai Chi!
Improve creativity

Tai Chi exercise helps the brain release more euphoric hormones endorphins. Outdoor Tai Chi is more beneficial to mental health than indoor exercise.

Why does Tai Chi have these beneficial effects?

We can start with the characteristics of Tai Chi and analyze it as follows

Slow movements: The movements are gentle and the rhythm is slow, which helps the body coordinate and balance.

Need to coordinate breathing: Emphasis on the coordination of breathing and movements helps to relax the body and mind.

Need to concentrate: You need to concentrate when practicing, which helps to reduce mental stress.

These characteristics enable Tai Chi to have a positive impact on the human body in the following three aspects:

Consume calories: As long as you really move your body, you will inevitably consume a certain amount of calories. Although Tai Chi’s movements are relatively slow, long-term practice can also accumulate considerable calorie consumption.

Relieve stress: Tai Chi emphasizes the unity of thoughts. This kind of concentration has a certain effect on reducing mental stress, improving sleep, regulating hormones, and indirectly affecting body fat distribution. It has a great psychological impact on reducing waist circumference.

Require practitioners to concentrate: When practicing Tai Chi, pay attention to the unity of spirit and form, the unity of mind and body, and the spirit is not exposed. This requires that practitioners must be focused and highly concentrated during the practice process to achieve this.

Persistence: Some clinical trials have found that practicing Tai Chi for one hour has the above effects. In fact, no matter what kind of exercise, especially aerobic exercise, if you insist on practicing for an hour, you will consume considerable calories. Long-term persistence can also help control weight and reduce the accumulation of fat in the waist and abdomen.

Tai Chi, precautions before practicing

To achieve the best state and ideal effect of Tai Chi, you also need to pay attention to: with Tai Chi as the center, other living habits, eating habits, etc. must be reasonably adjusted around Tai Chi!

Regular practice

Each practice time is recommended to be 20 minutes to 1 hour. Most slightly relaxing activities can be determined according to your needs, but if it can reach more than 10 minutes, it will generally have a certain effect.

Standardized movements

It is best for beginners to practice under the guidance of professional teachers, keep the movements stable, exert force correctly, and actively mobilize the muscle groups of the waist and lower limbs; at the same time, don’t forget other activities and try to diversify the exercises.

Maintaining muscles

Reducing waist circumference is only one aspect. It is also important to reduce fat while maintaining muscle mass. In this regard, you can increase protein intake, add some resistance training, and consider some intermittent aerobic training, which is very helpful for proper muscle maintenance.

You must persevere in boxing!

Since you are using Tai Chi to lose weight, you must persevere in boxing! There is a saying in boxing: “One time is new, two times is familiar, three times and four times are more skillful!” Taking the old traditional Tai Chi as an example, I must practice boxing at least three times a day, rain or shine. It is easy to do on sunny days, but I must find a place to finish boxing on rainy days. And the exercise time every day must not be less than two hours, because three to four times of boxing plus warm-up and rest in the middle is only about an hour, and the rest of the time is focused on practicing basic skills. If you have enough physical strength, you might as well do four times of boxing in one breath, without closing the posture or resting in the middle. The master can do five times in one breath, but I am weak, and three times in one breath is the limit, so I have to work hard!

The work and rest time must be consistent with the boxing schedule!

Generally speaking, it is better to do boxing early in the morning. For example, I go to the training ground at 7 o’clock in the morning to start boxing. Including the time on the road, I have to get up and wash at least at 6 o’clock, and go out at around 6:20. Then the rest time for adults is 7 hours, which is 7 hours from 6 o’clock. In other words, you must go to bed at 11 o’clock the night before. Don’t stay up late! Don’t stay up late! Don’t stay up late! Important things should be said three times! ! !

Food and social activities!

Why put food and social activities together? Because it involves the problem of some people drinking. Since the first day I stepped into the master’s house, the master said that I must quit smoking when I do boxing. Since then, I have completely quit smoking and have never smoked a cigarette until now. As for drinking, I try not to drink if I can. It is really relevant or there are occasions where I have to drink. Try not to choose to drink at night, because drinking less is not a big problem, once a little excessive, it will definitely affect the boxing the next day. Therefore, the principle is that if you have to drink, try to drink at noon, and never drink too much at night! As for diet, you can just eat a little before boxing in the morning, or it is best to go on an empty stomach as long as it does not affect boxing. Eat until you are 70% full for lunch and eat less for dinner.

If you stick to the above, whether it is Tai Chi for weight loss or physical health, you can get a relatively obvious and beneficial effect