catalogue
1 TCM meridian exercise
statistics
history
Detailed explanation
2 exercise methods and essentials
the first paragraph
Section 2:
Section 3:
The fourth quarter:
Section 5:
Section 6:
Three pieces of brocade for fitness exercise
Sit on the eight-paragraph brocade formula
Take eight steps to practice.
Standing Baduanjin formula
Standing eight-step brocade exercise
Editor of TCM Meridian Exercise
statistics
According to the statistics of the Ministry of Health, the number of deaths caused by various chronic diseases in China is 1.5 million per day, 400,000 per month and 5 million per year, which has caused many family tragedies, life regrets and economic burdens. Among the various factors that cause diseases, 60% are self-caused. Because most of these patients have no health concept, good lifestyle, health knowledge and health methods, they have been delayed and accumulated for a long time.
history
Chinese health civilization has a long history, with a history of more than 5000 years. Huangdi Neijing said: "All the five internal organs come from the tunnel to promote blood circulation. The disharmony between qi and blood makes all diseases change. Therefore, it is necessary to keep the tunnel. " It means that the five internal organs are the foundation of human life. Dysfunction of the five internal organs will inevitably lead to various diseases. The effective method of regulating the five internal organs is the basis of treating diseases. From ancient times to the present, all health preservation methods are to achieve the effect of eliminating diseases and keeping in good health by conditioning the five internal organs.
Detailed explanation
Chinese medicine includes Chinese medicine and Chinese medicine. The three steps of TCM health preservation are "dietotherapy health preservation, meridian health preservation and TCM health preservation", so as to achieve the four functions of "harmony between man and nature, balance of yin and yang, harmony of five internal organs and smooth qi and blood". Last year and Wen Jiabao also clearly stated in this year's "Government Report": "Vigorously support the development of traditional Chinese medicine and ethnic medicine, and give full play to the important role of traditional Chinese medicine in preventing and treating diseases." National policy.
There are three Yin San Yang in human hands, three Yin San Yang in feet, twelve meridians, two strange meridians and fourteen meridians. Lvgu Wuchun Meridian Exercise adheres to the health-preserving theory of meridians and viscera in Huangdi Neijing, extracts the essence of Chinese health-preserving and fitness for thousands of years, and regulates the function of viscera through corresponding meridians and acupoints. After years of social practice, it has been proved that meridian exercise can activate the whole body meridians, balance the function of human viscera, and transform our body from sub-health to health.
The promotion of the Green Valley Five Spring Classic Exercise is in line with the three national policies of "promoting Chinese medicine culture", "national fitness activities" and "welcoming the Olympic Games by the whole people". The goal is: "Let everyone be his own doctor!" ; The mission is: "let Chinese medicine create a miracle of life!" . However, for us, health is not enough. We hope everyone can understand the methods of TCM health preservation: let everyone be healthy, everyone in every family be healthy, everyone in every unit be healthy, everyone in every community be healthy, everyone in every city be healthy, and everyone in every province be healthy, then our country will be stronger!
2 Practice methods and essentials editing
The five spring exercises in Green Valley are divided into five parts. Here, the position, action essentials and functions of the meridians corresponding to each exercise are introduced:
the first paragraph
Abdominal exercise. Key points: abdominal breathing, patting the lower abdomen.
(1) Abdominal breathing. Breathe with your stomach, inhale with your stomach in, and exhale with your stomach flat. Breathe through the nose or mouth.
1. essentials: fold your hands up and down in front of your lower abdomen, close your eyes slightly, keep your chest still, stop, hold your breath and lift your breath. 3 times a day, 5-20 minutes each time, 4-6 breaths per minute. It is easier to sleep in bed.
(2) pat the small abdomen. Pat the abdomen, ninety-nine. Can help burn abdominal fat and achieve the effect of losing weight.
1. Essentials: Fingers together, palms empty, slapping clockwise from the left side of abdomen in circles, accompanied by squatting. Do it twice a day, once in the morning and once in the evening, with 1 1 9 calls each time.
2. Function: There are nine important meridians passing through the human abdomen, as well as important acupoints such as Guanyuan and Qihai. It can be said that the abdomen is the sea of human vitality and the treasure of life force. Abdominal exercise can enhance human vitality and improve immunity, and has a good preventive and therapeutic effect on chronic diseases such as hypertension, diabetes, constipation, insomnia and low immunity.
Section 2:
Squat exercise. Key points: High squat, half squat, full squat and straight squat are the best aerobic exercises.
1. Essentials: Keep your upper body upright, straighten your hands forward, bend your legs and squat down, then stand up. Make 2-4-8 calls for each action. Twice a day, once in the morning and once in the evening, with 20-50 strokes each time.
2. Function: Squatting exercise is a whole-body exercise, which can activate the qi and blood of all meridians in the whole body, enhance the vitality of the six meridians of the foot and the du meridian, strengthen kidney essence, strengthen waist strength and store yang qi, and has a good preventive and therapeutic effect on coronary heart disease, diabetes, constipation, hypoimmunity and other diseases.
Section 3:
Hit the gallbladder. Located on the outer thigh, the center line of trousers, from waist to ankle.
1. essentials: straighten your hands to both sides, and use your big arm to drive your forearm and wrist to beat your ankle hard, accompanied by squatting. Do it twice a day, once in the morning and once in the evening, with 6 8 calls each time.
2. Function: "Huangdi Neijing" records that "all eleven viscera depend on gallbladder", which means that all zang-fu organs function on gallbladder. The gallbladder meridian is the beginning of the twelve meridians's circulation and the key to ensure the smooth flow of qi and blood. Therefore, tapping the gallbladder meridian often can make the whole body full of qi and blood, thus conditioning the whole body's viscera, which has a good therapeutic effect on people with qi and blood loss, long-term insomnia and physical weakness.
The fourth quarter:
Hand grasping exercise. There are four movements: cat scratch, baby scratch, eagle scratch and hand count. Let's do it together.
1. essentials: the upper body is upright, and you can't lean forward, and your fingers are hard, accompanied by squatting. Cat scratch, baby scratch and eagle scratch each make 2-4 8 calls; Count your hands, do each action 3 times, 8- 18 9-calls. Twice a day, once in the morning and once in the evening.
2. Function: Huangdi Neijing pointed out: "The heart governs the gods and the blood vessels". As the saying goes, "ten fingers are connected to one heart." Hand grasping exercises can improve the functions of brain, heart and brain by exercising the six meridians of the hand, and play a great role in preventing and regulating Alzheimer's disease and cardiovascular and cerebrovascular diseases. In addition, it also has a good preventive and therapeutic effect on various diseases of shoulders, elbows and joints.
Section 5:
Tap six points. From more than 400 acupoints in 14 meridians of human body, six most important health-care acupoints are selected. Each acupoint has 6-8 barks at a time. Shoot twice a day, once in the morning and once in the evening.
Point 1: Hanzhong point. Located at the midpoint of the connecting line between the two nipples, right in the center of the heart socket. Renmai Yaoxue.
1. essentials: put your hands together and straighten forward, and use the big arm to drive the inertia of the forearm and wrist, accompanied by squatting;
2. Function: It has a good preventive and therapeutic effect on lung and heart diseases such as cold, asthma, shortness of breath and palpitation.
The second point: Dazhui. Located in the middle of the back of the neck, at the seventh cervical vertebra, the protruding part when lowering the head. Important acupoints on the Du meridian.
1. Essentials: Cross and straighten your hands, and use the big arm to drive the inertia of the forearm and wrist, accompanied by squatting;
2. Function: It has a good preventive and therapeutic effect on diseases such as cervical spondylosis and shoulder pain, and is the first choice for treating cervical spondylosis.
Acupoint 3: Neiguan point. It is located between three fingers and two tendons under the wrist striation. Essential points of pericardium meridian. (The following acupoints are all slapped with empty palms. )
1. main point: along the pericardium meridian of the inner line of the arm, pat the shoulder all the time, accompanied by squatting;
2. Function: It has been the first choice to treat heart disease since ancient times to prevent and treat various heart diseases and enhance cardiopulmonary function.
Acupoint 4: Hegu point. Located between the thumb root and the index finger root. Important points on the large intestine meridian.
1. main point: the shoulder is shot along the large intestine meridian of the lateral midline of the arm, accompanied by squatting;
2. Function: It has a good effect on preventing and treating cerebral apoplexy and Alzheimer's Harmo's disease, and it is the first key to treat head and face diseases. Can be used for preventing and treating various gastrointestinal diseases, colitis and colorectal cancer.
The fifth point: the sacred tree. The last rib at the waist is the same height, and two fingers are open next to the lumbar spine. Important points on the bladder meridian.
1. essentials: straighten your hands to both sides, and use the big arm to drive the forearm to beat with the inertia empty palm, accompanied by squatting;
2. Function: It has a good effect on preventing and treating kidney deficiency, impotence, sexual hypofunction, frigidity, prostate, diabetes, alopecia, tinnitus and deafness. Nursing the kidneys is the first point.
Sixth point: Zusanli. It is located at the position of four fingers below the kneecap and one finger next to the outside line of tibia. The first point of stomach meridian.
1. essentials: beat the ankle along the stomach meridian on the outside of the calf, accompanied by squatting below;
2. Function: regulate the acquired spleen and stomach, treat all diseases related to the spleen and stomach, and prevent gastritis and gastric cancer. It is one of the two longevity points and has been an important point for health preservation since ancient times.
Section 6:
Take off. Chinese medicine says: "The general principle is painless, but pain will not work." . Once in the morning and four times in the evening.
1. main point: jump with both feet, swing your hands from front to top at both sides of your body, and shout "pass" at the same time.
2. Function: Ending the action can achieve the effects of smooth qi and blood, harmony of five internal organs and balance of yin and yang.
3 Baduanjin's health exercises
Sit on the eight-paragraph brocade formula
Close your eyes and sit in meditation.
Knock on your teeth and hold Kunlun in your hand.
Knock on the jade pillow left and right, and smell it 24 degrees.
Gently shake Tianzhu and stir the water and body fluid with your tongue.
Drum wash thirty-six, full of body fluid. Gu ba Duan Jin
Send umbilical chakra in one bite and three pharynx.
Hold your breath and rub your hands and rub the door behind your back.
Take a breath and you will feel very dense.
Turn the pulley left and right to stretch your feet.
Palm up, bend over and climb your feet up.
When the saliva arrives, rinse your mouth and swallow it.
So finish it three times and swallow saliva nine times.
Swallowing and gurgling, the pulse will adjust itself.
He was very angry that the second pulse of Ren Du was delayed.
Call Baduanjin and go forward after noon.
Diligence is uninterrupted, eliminating diseases and strengthening the body.
Take eight steps to practice.
1, Ningshen meditation: sit cross-legged, with straight head and vertical neck, eyes looking straight, shoulders loose and armpits empty, waist straight, hands lightly grasped, and placed at the front thigh root of the lower abdomen. Ask to sit still for 3-5 minutes.
2, holding Kunlun: the teeth are tapped for twenty or thirty times, and when the saliva increases, it is called "swallowing body fluid". Then cross your hands and slowly lift them from the front of your body. Press your palms on the occipital bone through your head, hold the occipital bone forward with your hands, and push the occipital bone backward at the same time, so that the muscles at the back of your head can move in a relaxed way. Do this for a dozen breaths.
3. Finger tapping on the jade pillow: Connect the above method, cover your ears with your hands, put your forefingers on the jade pillow points on both sides, then put your forefinger on the back of your middle finger, slide down, and tap the jade pillow points slowly with the elasticity of your forefinger to make your ears pop. This is a dozen hits on the jade pillow.
4, slightly swing Tianzhu: the head is slightly lower, so that the muscles of the head remain relatively tight, and the head is frequently rotated left and right with the neck of the "head corner". So slowly shake Tianzhu point left and right about 20 times.
5. Jingmen Moxibustion: After taking a few deep breaths naturally, breathe for a short time, and then rub the Shenshu points on both sides with your hands for about 20 times.
6. Left and right windlass: conjoined, with hands forward from the waist, feet horizontally extended, fingers separated and slightly flexed, hands arched upward from the side like wheels, made several movements from back to front like windlass, and then made several circular movements back and forth in the opposite direction.
7. Press the foot: connect, cross your hands and fingers, palm up, and support with your hands; Pause for a moment, palms forward, hands forward. Pause for a while, that is, loosen your crossed hands, bend down and climb along the heat, climb the Yongquan point with both hands, and don't bend your knees. Do this several times.
8. Operation of Ren Du: Sit up straight, gulp body fluid, stay in Dantian, guide internal qi from Zhongdian to Yin Hui point along Ren meridian, connect Du meridian, go up along the spine, and go down along Ren meridian at the end of Du meridian.
Standing Baduanjin formula
Hold the triple energizer with both hands,
Opening the bow left and right is like shooting a sculpture.
Regulate the spleen and stomach,
Five strains and seven injuries. Look back.
Shake your head and wag your tail to get rid of your heart,
Climb your feet with both hands to strengthen your kidney and waist.
Save your fist and bright light to increase your strength,
Behind it, everything went wrong.
Standing eight-step brocade exercise
1. Hold the triple energizer with both hands: stand naturally, stretch your feet horizontally, and practice the eight-segment brocade.
Shoulder width, including chest and abdomen, waist and spine are relaxed. Look up, mouth to mouth, calm your mind, breathe, and sink your stomach. Raise your hands slowly to the top of your head, palms up, and lift them hard, and your heels will fluctuate with the lifting of your hands. After lifting for several times, put your palms down, and slowly press to the lower abdomen along the front side of your body to recover.
2. Open your bow from left to right, just like shooting an eagle: stand naturally, with your left foot sideways, squat into a riding step, put your hands on the outside of your hips, and then arc up from your chest and lift it flush with your chest. Pull the right hand to the right to the level of the right chest, about two punches away from the breast, which means to tighten the bowstring and open the bow like a full moon; Hold the sword tactic in your left hand, stretch it out to the left, turn your head to the left with the heat, and stare into the distance through your left index finger, indicating that you have a bow sword in your hand, waiting for the opportunity to shoot. After a short pause, immediately lift your body up, then pull your hands down to your chest, and at the same time take back your left leg and resume your natural standing. This is the left hand and right hand. Switch left and right a dozen times.
3, conditioning the spleen and stomach must be lifted separately: stand naturally, slowly lift your left hand from your side to your head, palm up, lift it to the left and right sides, and press the connection with your right hand. After lifting it several times, the left hand slowly falls along the front of the body and returns to the side of the body. The right hand lifting and pressing action is the same as that of the left hand, but in the opposite direction.
4. Looking back after five pains and seven injuries: stand naturally, with your feet shoulder-width apart, your hands drooping naturally, calm your mind and adjust your breath. Turn your head slightly to the left and look at the left rear. After a pause, slowly turn right, then look at the right rear, pause for a while, and turn right. So many times.
5. Shake your head and tail to drive away the heart fire: spread your feet evenly and kneel down to become a "riding step". Keep your upper body straight down, lean forward slightly, look straight at your eyes, press your hands on your knees and support your elbows on the outside. With the waist as the axis, the head and spine should be straight. Swing the trunk to the left and front, bend the left arm, straighten the right arm, and support the outside of the elbow arm. The head is perpendicular to the left knee, the hips are supported to the lower right, and the right toes are visually observed. After a short pause, swing to the right in the opposite direction. It was repeated more than ten times.
6. Climb your feet with both hands to strengthen your kidneys and waist: stand well, with your feet flat and shoulder-width. Hold your arms flat on your side, slowly lift them to the top of your head, palms up, and lift them up. Pause for a moment, straighten your legs, lean forward with your waist as the axis, hold your feet with your hands, pause for a moment, slowly straighten your body, raise your hands above your head, straighten your arms, palm forward, and then slowly fall to one side from both sides.
7. Raise your fist and stare to increase your strength: separate your feet horizontally and squat under your knees with a knife step. Hands clenched, eyes down. Hit the left fist forward, turn your head slightly to the left, stare at the distance through the left fist, and pull the right fist back. Form a kind of "competition" with the left fist attack. Then, take back your left fist and hit your right fist. The main point is the same as before. It was repeated more than ten times.
8. Seven bulges after illness: feet close together, legs upright, body relaxed, arms naturally drooping, fingers close together, palms forward. Then press your hands flat, raise your heels, pause for a moment, and land your heels. Practice repeatedly for more than ten times.
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