Tai Chi has gentle movements, with external movement and internal stillness, combining movement and stillness, and practicing both internal and external aspects. It is also a health-preserving exercise method that Mr. Li likes. “When practicing Tai Chi, the body shape and footwork, combined with breathing and intention, can make the blood flow smoothly and the yin and yang in the body coordinate after long-term practice, which is very beneficial to the body.”
Many people use their spare time after get off work, or the elderly after retirement, to contact or practice Tai Chi. In the morning or evening, when the weather is good, you can practice in the courtyard, when the weather is bad, you can practice at least three or five times each time. “There are many types of Tai Chi. Simplified Tai Chi has relatively few and simple movements, which is suitable for beginners or older people to develop interest and habits in Tai Chi.
No matter which Tai Chi moves, as long as you practice for a long time, you will have some experience of your own. But what problems should you pay attention to?
First, you must concentrate when exercising.
For every movement, you must be highly focused. Let your mind and eyes move slowly and synchronously with your legs and hands, so that the body, eyes, and mind are coordinated. After you are proficient in the movements, you can also coordinate with breathing, so that the qi and blood in the body can run in a coordinated manner, playing a role in exercising the inside and outside.
Second, you need to relax your whole body.
The stiffness of the body is not only easy to It is easy to deform the movements and damage the ligaments or joints. You can relax the tense muscles by deep breathing or thinking during exercise.
Third, the movements should be standard.
It is best for beginners to have the guidance of an experienced teacher, try to go slowly, learn the movements well, master the essentials of each movement, and lay a good foundation. After becoming proficient, the whole set of movements should be performed at a uniform speed, not fast or slow, otherwise it is easy to cause blood disorder in the body. The height of the boxing frame should be adjusted according to your physical condition. Those with weak bodies can be higher, and those with good physical fitness can be lower, but the height must be determined at the beginning, and the subsequent movements should not be too high or too low.
Fourth, the intensity should not be too high.
Tai Chi looks slow In fact, it has a certain intensity, especially when the center of gravity slowly shifts from one leg to the other leg, beginners often feel soreness in both legs. Although this is a normal physiological phenomenon and can be eliminated by practicing more, it also shows that Tai Chi consumes a lot of physical strength. Therefore, the number and time of each practice should be determined according to your physical condition and tolerance, and the intensity should not be too high. People with good physical fitness can practice several times in a row, and those with weak physical fitness can practice one or several sets of movements alone, or they can practice one or two forms, such as Yunshou, Hu Xi Aobu, etc., and the boxing frame can also be high. In short, don’t be greedy for more and faster, and be impatient for success.
Fifth, pay attention to preventing sports injuries.
The most common injuries in Tai Chi It is knee pain. There are three points to note to prevent knee joint injuries: first, stretch the joints before exercise and do warm-up exercises fully; second, the height of the fist frame should be within your ability and should not be too low; finally, the direction of the knee joint should be consistent with the direction of the toes when kicking, and should not be tilted. This is the key to preventing knee joint injuries.
Finally, be persistent.
Like anything else, it is difficult to achieve lasting results without persistence. Tai Chi combines movement and stillness, and cultivates both inside and outside. It is a very good way of exercise, especially for the weak and middle-aged and elderly. You can practice it at any time, and you will naturally experience the benefits it brings over time. Don’t “fish for three days and dry the net for two days”.