What are the best health qigong? Sports also have certain skills. Exercise is very important in our daily life. Moderate exercise is good for health. If you want to exercise yourself, you can consider this exercise. Come with me to see the best health qigong.
What are the best health qigong 1 1? What are the best health qigong?
Fitness Qigong is a physical activity based on moderate physical activity, and the physical and mental state tends to adjust the body, qi and heart. Practicing health qigong plays a unique role in enhancing people's psychological quality, improving people's physiological function, improving people's quality of life and moral cultivation.
Yijinjing, Wuqinxi, Liuzijue and Baduanjin are four kinds of health qigong vigorously promoted by the State Sports General Administration to the whole country. These four kinds of health qigong have the functions of dredging meridians, harmonizing qi and blood, balancing yin and yang, and strengthening the body resistance and eliminating evil spirits. Insisting on exercise is beneficial to physical and mental health. Yijinjing promotes the blood circulation of joints, ligaments and soft tissues in active parts, improves the flexibility and flexibility of tendons, ligaments and other soft tissues, and achieves the purpose of strengthening the body. Wuqinxi is simple and easy to learn, and can effectively exercise cervical, thoracic and lumbar vertebrae.
2. Essentials of Fitness Qigong
Different from general exercise, the main forms of health qigong include: regulating body, regulating qi and regulating heart. If we can achieve the "three tones in one", that is, the qigong state in which the three tones of body adjustment, breath adjustment and heart adjustment are closely combined, we can achieve better results. Body-shaping, also known as body shaping, refers to consciously adjusting the posture and movements of the body, and body-shaping is the basis of practice. Breathing regulation, also known as refining qi, refers to consciously adjusting the rhythm, frequency and depth of breathing. Adjusting one's mind, also called training one's mind, refers to consciously adjusting one's mental state.
3. Taboo of Health Qigong
You should not be interested in all kinds of qigong exercises, which will interfere with each other and accomplish nothing. It is forbidden to synthesize various methods at will. When practicing qigong, many people do not seriously study the principle of "doing exercises" in the achievement method, but only hope to see the effect quickly and finally give up all previous efforts. Pay attention to the time. Part of 12 at night is not suitable for practicing martial arts, so avoid it. Avoid squatting to rest, which will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. After each exercise, we should adjust the breathing rhythm, swing our arms and walk, do some relaxation activities, and promote the blood of limbs to return to the heart, so as to pay off the "oxygen debt", speed up physical recovery and eliminate fatigue. Eating cold drinks is easy to cause gastrointestinal spasm, abdominal pain and diarrhea, and induce gastrointestinal diseases.
What are the benefits of health qigong?
1. Exercise can repair and regulate nerve function. During training, the amplitude of EEG increased in the form of α wave and concentrated in the forehead, which made the left and right brains tend to be synchronized, indicating that the brain function was enhanced in order. At the same time, it can also regulate autonomic nerves; Strengthen sensory function, motor function and thinking function.
2. Exercise can improve the heart, macrocirculation and microcirculation, and also reduce the plasma estradiol, suggesting that it has a certain effect.
3. Both oxygen consumption and CO2 output are reduced during exercise, which can reduce the number of breaths and significantly enhance lung function.
4. Exercise can increase saliva secretion, gastrointestinal digestive juice, intestinal peristalsis and digestive function.
5. Exercise can reasonably regulate the pituitary gland and endocrine organs of the whole body. For example, the metabolic levels of adrenaline and norepinephrine are reduced, growth hormone is reduced, and blood cholesterol concentration is reduced. Clinically, many endocrine-related patients such as hyperthyroidism and amenorrhea are cured by practicing Qigong.
Steps of health qigong
1, get ready for exercise, slap your whole body with your empty palm, control your strength, and don't be too heavy. Anyone can shoot the pain points and diseased parts of the body for a long time; You can also do broadcast gymnastics or full-body massage, as long as you achieve the effect of dredging meridians and promoting blood circulation and qi circulation.
2, posture, standing posture, sitting posture, lying posture, just feel natural and comfortable. When standing, just tie up your posture, your feet are shoulder-width, your legs are slightly bent, your hands are stacked on your lower abdomen, your palms are lightly pressed against your abdomen, your left hand is in your pocket, and your right hand is in your pocket. When sitting, use a wide stool or chair, put your feet on the ground, pull your back out with your chest, pay attention to your back straight but not stiff, put your hands gently on your thighs and knees, and retract your chin slightly. Horizontal, just lying flat, head or upper body slightly higher, hands folded on the lower abdomen.
3. Adjusting breathing is the main method of internal training, characterized by practicing abdominal breathing.
4. I'm going to stay in the abdomen, and imagine forming a sphere centered on the point of Qihai at 1.5 inches below the umbilicus, so as to concentrate my thoughts and eliminate other thoughts. Intention should be natural, not unintentional, nor strong, but seemingly defensive.
5. After practicing health qigong, don't rush to do other activities, but rub your abdomen around the navel with your hands folded: first, slowly turn clockwise for 30 times from small to large; After a short pause, turn counterclockwise for 30 times from big to small, and stop at the navel to collect work.
What are the best health qigong? Practicing Qigong is a unique self-exercise method. It makes people's mental activity, visceral tissue movement and limb movement cooperate with each other, mobilizes the movement of "true qi" in the body, and slowly and step by step adjusts and strengthens the physiological function of the human body through active self-regulation, thus achieving the purposes of strengthening the body, preventing and treating diseases and prolonging life. Most diseases of human body are caused by the activity disorder of higher nerve center. Practicing qigong can directly regulate health care.
If a person is in a state of mental tension and great pressure for a long time, it will cause a series of pathological changes, leading to hypertension, peptic ulcer, neurasthenia and other diseases. The function of practicing qi is to eliminate the tension and stress state of the brain, so that the excitement focus of the cerebral cortex enters a state of inhibition, thus eliminating the pathophysiological basis of the disease and maintaining good health.
When practicing Qigong, because the heart rate slows down and the peripheral blood vessels relax, it can improve the hemodynamic response, reduce the burden on the heart, improve coronary circulation and myocardial metabolism, regulate fat metabolism, improve anticoagulation ability, and thus improve cardiovascular function. For patients with hypertension, the blood pressure begins to drop after 5 minutes of exercise, and it can reach the level of blood pressure drop during drug-induced sleep after 30 minutes. Long-term practice will help to lower blood pressure.