Chinese tai chi gymnastics for the elderly. Ancient Chinese tai chi remedial gymnastics for the elderly

Tai chi (sometimes pronounced as tai chi) is a self-defense and rhythmic combat gymnastics method that originated in China several centuries ago as a combination of several similar, but still different exercises. The more formal name for this technique is taijiquan (or taijiquan), loosely translated as "supreme ultimate boxing".

According to Peter Wayne, assistant professor of medicine at Harvard Medical School and director of research at the Osher Center for Integrative Medicine at Harvard, tai chi is often referred to as a "form of gentle exercise."

"Tai chi is set of exercises, which combines slow, "soft" movements body, breathing, and various cognitive components, including mindfulness attention, imagery and multitasking,” Wayne said in an interview with Live Science.

Grace and beauty of tai chi

Although its exact origins are unknown, Taijiquan probably evolved from ancient forms of Eastern martial arts, healing, philosophical, and spiritual practices, Wayne writes in his book The Harvard Medical School Tai Chi Guide (Shambhala, 2013).

Tai chi remains a popular practice in China, where it is practiced daily en masse, often early in the morning in parks and other open spaces. Over the past 50 years, tai chi has become a popular technique outside of China, including actively gaining momentum in Russia. Tai chi training is practiced in hospitals, community centers, colleges, sports clubs in many countries.

Chinese and foreign doctors and researchers have recorded and described the many health benefits of tai chi gymnastics:

Improved balance, coordination of movements.
Development of flexibility, endurance.
Stabilization of pressure, heart function, mental health.
Reducing risk factors for stroke, fibromyalgia, Parkinson's and Alzheimer's.

The art of Chinese combat gymnastics tai chi

Tai chi - safe exercise technique for people of all ages. This technique is often compared with yoga. And like yoga, tai chi has many forms. According to the most common forms, this is Yang style; other popular forms include Chen, Wu, Hao, and San styles, according to the International Yang Zhuan Association.

Dance movements are characteristic of tai chi

Each style is individual, but there is something that unites them - slow, measured and carefully organized movements. One movement smoothly flows into the next - it's like a dance. In tai chi, such a choreographic set of exercises is called a form or set, and each set of exercises contains a certain number of movements or postures. For example, in Yang style tai chi, there can be as many as 150 movements. Tai chi practitioners sometimes perform a set of exercises with weapons in their hands, such as a sword or staff.

At the most basic level for beginners, Chinese tai chi can be simple exercises such as light squatting, twisting, moving the arms forward and up, and over the head, or moving the legs from side to side. Although simple, the right movements increase muscle strength and concentration.

A typical tai chi set includes movements designed as warm-up exercises that provide moderate aerobic activity, help prepare the musculoskeletal system for further exercise, and promote deep breathing and relaxation. These progressive movements are followed by postures that involve various parts of the body, from the chest and torso to the hips and legs. The names of these postures are intended to inform how the body should be moved. Hence such names as "push and push", "spread the clouds with your hands", "grab the sparrow's tail", etc.

A typical tai chi set may also include relaxation exercises, which should ensure an even distribution of energy throughout the body. The spiritual components run like a red thread through the complexes of exercises: Chinese concepts of balance, yin-yang, qi (internal energy), energy flows.

health benefits of tai chi

The leisurely nature of tai chi makes it an ideal form of exercise for the elderly, sick or disabled. However, tai chi is widely practiced by people of all ages who are in good health. Research shows that the benefits of the tai chi method apply to people living anywhere in the world, from healthy college students to patients suffering from heart disease.

Spiritual practices are no less important than the physical component

Most Western scientific research focuses on the physical elements of tai chi exercises rather than the spiritual aspects of the practice. And the health benefits are numerous—so great that many hospitals in developed countries offer tai chi classes to their patients. A 2012 study published in the journal Disability and Health found that tai chi was a more effective practice than traditional physical therapy in recovery among elderly hospital patients who had previously sustained injuries from falls.

The benefits of tai chi include strengthening cognition and memory, improving balance and muscle strength, improving quality of life and sleep, and boosting immune health; tai chi has a beneficial effect on the spine and allows you to lose weight.

Tai chi training for beginners

Warm up with proper breathing and concentration. As with any martial art, you can't just break the board with force. This requires great concentration. First you need to get rid of the negativity. To do this, you will need to focus your attention and use your potential. It’s worth starting with exercises to train proper breathing.

Tai chi breathing exercises - the cornerstone of physical exercise

First way:

Place your feet shoulder-width apart, not wider.
Place your hand on your lower abdomen about 5 cm below your navel. Press lightly.
Inhale and exhale slowly through your nose (keep your lips loosely closed), feeling the air rise from the area of your abdomen where you are touching. If you don't feel this area moving, put your hand a little higher.
Focus on each part of the body in turn. After mastering your breathing, start relaxing each part of the body in turn. Start at the feet and gradually work your way up to the scalp. Pay attention to every part of the body - down to the nails. You become aware that your whole body is tense, even if you didn't notice it before!
If you start swinging, that's good. This means that you are relaxed and your body is not tense in order to balance. If this happens, consider shifting your concentration to your legs and lightly coordinating them until you gain stability.

Second way:

Feel your inner scales

Root yourself

One of the concepts of taijiquan is rooting. It's easy to imagine: right in your tai chi class, imagine roots growing from under your feet. You are part of the earth, never losing balance, focus or centering. Your limbs sway like branches in the wind, unwavering from fear or foreboding. You are rooted.

This does not mean that you or your feet are stiff and hard. Vice versa. Imagine the roots underneath you, they are part of you. They allow you to have freedom of movement because you cannot fall, you cannot fail, and you will always be part of the natural world.

Varieties of tai chi

Tai Chi has several forms. Typically, each style maintains a specific shape.

Basics:
Small form. In this style (usually the Wu or Hao versions) are less mobile. This form is not too intense training, focusing on concentration and meditation.

The cornerstone of tai chi - concentration and concentration

Big form. This style of uniform includes low and high stances, more dramatic postures, and arm swinging. It emphasizes the correct positioning of the body and the alignment of its energy.

There is also a middle form. It is logical that she absorbed a little from each style.

Experiment with different styles

Since all styles of Tai Chi are good, it's more important that you do something than get hung up on what style suits you. But once you dive into the world of Chinese gymnastics, be sure to experiment.

Chen style mixes the pace, the exercises are performed very slowly at first, and then explode with a powerful pace. This can be difficult for beginners.

Yang style is the most popular. He has a steady pace. It is probably with this style that you most likely associate gymnastics.

Do this exercise every day

At Wu movements are almost microscopic. They are easy to make, but difficult to manage and own 100%. Much attention is paid to powerful energy flows and internal pressures. The movements are very slow and measured. Being engaged in tai chi, you can lose weight, because. The body consumes energy reserves, and calories are burned along with them.

There is another style Hao which is not very common.

tai chi practice

Start with simple tai chi exercises, which you will see in the pictures below:

Try to move the whip

The most popular position is the single whip. Each point on the fingertips is part of the whip - the hands can vigorously implement a whip-like motion. Don't think it's that easy!
During the exercise, one hand remains in the "beak" position.

You can probably guess why - it looks like a bird's beak. Your four fingers should lightly touch your thumb and your palm should be facing down. As for your arms, although each style of tai chi is slightly different, as a rule, they are at shoulder level and spread like free wings - this is inherent in any style.

To do this, your weight must always be shifted onto one foot—but both feet must be on the ground first. You will move back and forth while balancing. Your hands will move opposite to each other, but in different planes. You need to move slowly and measuredly, but do not keep the body sluggish or weak.

The name of this move tai chi sounds submissive, but it has a martial use. Think about it: your weight and hand position is always changing. And 100% of your weight is on one leg, this frees up the other to strike the enemy (remember that you are practicing a martial art). This is your goal!

The practice of "overflow"

You may have unconsciously already applied this practice in your life, for example, while standing in line to the doctor. You just stand with your feet on the floor. Then you shift your weight onto one leg and hold. After a few breaths in and out, you begin to slowly shift your weight onto the other leg. Do this for a few minutes, clearing your mind and becoming aware of your balance and possibilities.

The elbows are in front of you and the wrists are relaxed. Start making circles with your hands. Begin to describe circles first with your fingers, then with your wrists, then with your forearms, and then with your shoulders. Try to always maintain a perfect balance of movement.

Try the bike. Sit down and work your legs and hips like you're riding a bike. Perform the exercise clockwise and counterclockwise.

This movement is slightly different in each style of Tai Chi, but the general idea is the same: move from a standing position to a deep squat position, landing as gracefully as you can with your foot. When you have moved, try to work with your hands: they should move in different planes and at different speeds.

Move from shorter exercises to longer ones. Most start with 15-20 exercises, which are given no more than 20 minutes to complete. In the future, the lesson can be increased to 30 minutes or more. During this time, up to 80 exercises are performed. This is about relaxation and stress relief.

How often should you exercise

The main way to improve skills is to practice. Legend has it that the famous master Chen Feike practiced healing gymnastics about 30 times a day. Of course, you should not go to such extremes, but still, practice is our everything. 2 times a week - if we are talking about the minimum amount of practice in order to learn most effectively and get tangible benefits.

As you practice, focus on what you remember. Don't beat yourself up for not remembering, but improve on what you can work on. Even if you only remember one pose, stand and hold only that one pose. Sketch out a lesson plan, think over a warm-up before tai chi classes, and you will see an association with how you plan your day and your life in general.

What you get from practicing Tai Chi is largely determined by how and how often you practice. To get the most out of it, it's recommended that you spend at least 15 minutes a day exercising.

Take some time each day to take care of your body and clear your mind. The reward will surely find you. You will need at least three months of tai chi practice before you see the benefits. And once you reach this mark, continue to increase the skill.

Tai chi as a form of meditation

Once you master tai chi, move it into your daily life to reduce stress. Practice tai chi healing concepts in high stress situations such as traffic jams or a high-intensity work meeting to reduce tension and restore inner peace and balance.

A little patience and you will do this exercise correctly.

As a form of meditation, tai chi can help you learn better understand yourself and thus communicate more effectively with others. Thus, when stressful situations arise, learning tai chi will help you be assertive and respectful of others, as well as stay in the present and deal with the situation in front of you with calmness.

Tai chi helps you learn how to combine opposing forces yin and yang, ourselves and the world to achieve a natural balance for physical and spiritual well-being. This balance is represented by the tai chi symbol.

During a tai chi session, you should not be distracted. Breathing practice will help you with this:

Relax. However, not so much as to resemble wet noodles. Classical tai chi literature often describes this state as "like being suspended from a rope tied to the top of your head."
Inhale. Breathing is the cornerstone of the practice. Proper breathing will help not only to correctly perform movements, but also to concentrate on your Self.
Live in the moment. Develop the mental discipline of tai chi to live in the moment rather than focusing on worries.

Video lessons of tai chi gymnastics

The people of China have for many times believed that spiritual enlightenment is achieved primarily by maintaining physical fitness and health.

After all, the body of a person is a place of preservation of his soul, so it is necessary to keep it in good condition, despite age. Thus, physical exercise based on religious beliefs helps the Chinese to exercise brain and strength activity.

Each of the varieties of Chinese gymnastics is based on breathing. In general, this gymnastics is very simple to perform, but during the exercises it is important to learn how to rhythmically breathe in and out.

According to the Chinese, it allows a person to let energy into the body, as well as distribute it throughout the body due to physical activity. In those areas that are prone to the slightest disease, more of the necessary energy penetrates.

Thus, Chinese gymnastics has a healing effect on the body.

In addition, daily exercise will allow you to train your willpower and learn how to achieve your goals.

Pros and cons

As already noted, Chinese gymnastics has a healing effect on the body. This can be proven by listing the advantages of its implementation:

Availability;
Stabilization of metabolism, which affects weight loss;
Decreased appetite.

However, like any technique, this gymnastics has negative sides:

Many different complexes and types of exercises;
A long order of movements that must be memorized;
Importance in studying the literature and terms of Chinese medicine (for example, the energy of "chi").

Indications for execution

Chinese gymnastics can improve overall health, so it does not have serious limitations in performance. However, there are a number of indications for which this technique will be most effective. So, Chinese gymnastics is recommended for the following problems:

Summing up, it can be noted that Chinese gymnastics can make the following changes:

Correct body shaping;
Healthy posture;
body flexibility;
Relieve tension in the joints;
Healthy back;
Increased vitality;
Improved blood supply to the body.

Contraindications for doing gymnastics

Like any technique aimed at improving the body, Chinese gymnastics may have minimal contraindications. Among them it is necessary to highlight:

Stones in the stomach and kidneys;
Hypertensive diseases;
advanced age;
Weakness and dizziness;
Discomfort during exercise.

Varieties

Chinese gymnastics combines various types. Despite the fact that each of them has its own characteristics of execution, they are all equally effective and based on correct breathing.

This type of Chinese gymnastics is often used in traditional medicine. In addition, it can be used independently for recreational purposes. Still, it is advisable to perform exercises under the guidance of a professional.

The main rule for performing this gymnastics- this is the impact on the vital energy "qi". According to the inhabitants of China, the lack of this energy can lead to death during illness.

Based on the state of the body of the ward, the master himself must choose. If you want to perform this type of gymnastics on your own, you should get enough knowledge from the relevant literature.

It is especially important to listen to your body, because incorrect gymnastics can affect the body negatively.

The qigong technique can rejuvenate the body, increase vitality, and also prevent the development of many diseases.

wushu

Wushu is a simple technique for maintaining the physical condition of the body. It has a positive effect on the body.

A feature of this gymnastics is that the exercises need to be done in the morning in bed.

Regularly performing such exercises in the morning can charge you with positive energy, as well as maintain a cheerful state.

Breathing exercises

This technique, like others, can increase vitality, maintain clarity of thought and achieve inner peace.

This technique is suitable for absolutely everyone, and you can perform it yourself without the supervision of a professional. All you have to do is watch the tutorial video.

This breathing exercise also promotes rejuvenation and healing. Her feature- this is similar to oriental dance, because all exercises include smooth movements.

It is also important to set yourself up to perform the tai chi technique, since it requires a certain state of mind. It can be achieved through meditation.

It is also worth noting that martial arts are included in the basis of this technique, so that it is able to teach the basic elements of self-defense. You can perform tai chi exercises on your own and without supervision, it is only important to study the necessary movements with the master in advance.

Exercises for beginners

Beginners who want to perform Chinese gymnastics should pay attention to a set of classes from the qigong technique. It is great for beginners, as it combines simple exercises.

When performing exercises, you must fully concentrate on proper breathing. It is also important to clear the mind of unnecessary obsessive thoughts and feel your inner energy.

"Qigong" combines several thousand different exercises. Beginners can practice themselves in the most basic:

Starting position (IP) is legs that are shoulder width apart. The body should feel maximum relaxation and comfort. Next, you need to slowly rise on your toes, then sharply lower. During the jumps down, you need to imagine how the negative energy sinks into the ground. Thus, after doing the exercise, one can feel freedom from negativity;
IP - lowered arms, while the hands and forearms should form a right angle. Giving your hands forward, you need to take a slow breath. Then you need to raise your hands above your head and hold your breath. Looking at the palms, you can smoothly spread them to the sides and lower them. This exercise allows you to feel the source of energy moving through the body. It is better to do it several times in the morning;
With IP straight stance, you must bend over and lower your hands(both arms and legs should remain straight). It is important to feel how the flow of energy flows from the lower back straight to the back of the head. Next, you should return to its original state and stretch out your hands in front of you. With a deep breath, you need to throw your hands over the back of your head and imagine that the Moon is being held with your thumbs. Bending back, you need to move it in your thoughts. It remains only to straighten up and take a breath. The energy must rush through the body.

Exercises for weight loss

Some exercises help to correct the figure and strengthen muscles, which affects weight loss. Among them, the following list is very popular:

IP - squatting. The body needs to be tilted a little, and the heels should be raised. Then you need to lower your torso to the floor, and rest your elbows on your knees. Now you should smoothly move your arms with a torso forward. It should look like a stalking fox. It is important to keep your head up. Then it remains to rise without lifting your legs from the floor.
IP - all fours. You need to start moving forward slowly. After taking four steps, you need to step back the same amount. The head should be tilted down, and it is important to relax the body.
IP - squat on the floor, legs bent at the knees. Putting your legs completely on your foot and placing your palms on the floor, you need to raise your lower back. In this case, you should strive to go up as high as possible. After that, you need to take a couple of steps to the left and the same to the right. The maximum number of repetitions is 5 times.

For the lazy

The wushu complex is ideal for. After all, to perform charging, you can not make much effort:

Tai chi qigong in translation means the great limit. By practicing tai qigong gymnastic exercises, you can perfect not only the strength of the body, but also the mind. In ancient China, these activities were called position or space, in which the boundaries between mental and bodily values were erased. It is to achieve unity between these links that many begin to practice Tai Chi Qigong tactics.

When it comes to fighting techniques, the intellect associates it with the activity of movement and hard physical contact, and not with the rhythm, slowing down, reflexive movement that promotes mental serenity and relaxation. However, it is precisely such movements that are at the heart of the mastery of tai chi qigong.

Tai chi qigong - a bit of history

This style appeared quite a long time ago, around the 18th century. It all started from the ancient art, which was designed to teach the young men of that time different methods of regulating and controlling the processes occurring in the body. There are sources that claim that tai chi qigong appeared a little earlier, around the 17th century. Although it is impossible to say for sure here. What are the goals of tai chi (tai chi qigong)?

The first is to learn the ability to protect oneself, control the spiritual world and balance. People who are fond of this skill say that tai chi professionals can parry any attack so that neither the opponent nor outsiders understand how he did it. The motor skills of Thai professionals have internal energy. To use it at full strength, a professional master can with minimal mobility, almost imperceptible to others. An experienced trained fighter, thanks to even small reserves of internal energy, neutralizes his strongest opponent without much effort.

Tai chi qigong - qi

Chinese medicine says that the human personality is absolutely identical with a small world in which various elements constantly interact. Earth, vegetation, in particular trees, as well as two strong elements of heat (fire) and cold (water) - these are the elements of a small universe. The Chinese are sure that it is these details that fill the human body, that these are the five generalists of the vital qi energy. Inside the body, the Qi energy or Tai Chi Qigong, in their opinion, is distributed through the meridians (special channels).

If this energy moves along the meridians without obstacles, then a person can be called completely healthy. Thanks to the rules of tai chi qigong, you can learn to control the flow of vital energy in the body. Chinese people are convinced that the strength from tai chi can significantly increase the quality of life, slow down the aging process, make muscle tissues and ligaments resistant and flexible. Also, tai chi is a way to treat high blood pressure, heart disease, digestive tract disorders, arthritis, depression, and dermatological problems. It can even cure cancer.

Unfortunately, today no one has conducted convincing experiments and searches that would confirm or disprove these properties of tai chi from the point of view of science. But every day, scientists are drawing more and more conclusions on the study of this ancient fighting style and its healing properties.

Tai chi qigong - balance

Modern luminaries of medicine have long been watching how tai chi affects pensioners, and specifically on their ability not to fall and maintain balance. This is an important observation, since the consequences of such falls greatly complicate the life of the elderly, and sometimes such people simply die. These observations are recorded in the shooting, and they can be viewed on the network (tai chi qigong balance video). A serious injury for an elderly person is the precedent when he breaks the femoral neck.

Half of the pensioners who are hospitalized with this diagnosis practically do not recover to normal motor skills. Since tai chi masters teach to move smoothly and slowly, to shift the weight of the body step by step to the legs, and to coordinate all the movements of the body and legs, we can say that this is a great help to maintain balance and prevent unwanted stumbling. Experiments have proven this.

Tai chi qigong - self-confidence and endurance

People of retirement age, and those who practice taichi at least three times in seven days, for a minimum of twelve weeks, improve flexibility, muscle tissue and strength by 40%. In addition, this technique supplies the body with oxygen. This feature is useful for every individual, because due to various life factors, people are severely lacking in oxygen.

Tai chi qigong - simplicity

The motor skills of tai chi mastery are carried out slowly, it is plastic and graceful. And for some, mastering this art is very easy. Most people come to training in ordinary clothes and shoes, and not in sports attire. Is the information that tai and qigong healing gymnastics really true? Of course! Tai chi quan is a very subtle system of practice that originated around the first century AD.

In addition, this unusual Chinese technology is a delicate activity (combat), in which there is both reflection and competent breathing, and various training processes (continuous, plastic and rounded). Taichi gymnastics, which is closely related to martial arts, medical arts and reflection techniques, is not only smoothness in movements, but also the correct concentration of the mind. With tai chi, you can improve the overall motor skills of the body and spirit, and even increase the burst of energy.

Tai chi qigong benefits

People who practice this gymnastics say that in order to list all its healing characteristics, many pages are needed. A set of tai chi exercises will improve coordination in movements, balance and flexibility. Also, tai chi will be useful gymnastics for those suffering from respiratory diseases. Tai chi also helps to cure nervousness, digestive tract and diseases of the cardiovascular system. Practicing this martial art, the tissues of tendons, muscles and joints are strengthened, metabolism improves. Some doctors have proven that this gymnastics restores blood pressure and makes the functioning of the heart muscle more efficient.

Tai Chi Qigong - video

Qigong and Tai Chi are links in the same chain. The first link is Qigong. The basis of the teaching. Tai chi is the next step, which is based on the movement of energy in the body.

Since ancient times, the gymnastics of Chinese Shaolin monks has been known, which, with the help of exercises, brought the body into a combat state, maintained health and lengthened life. Its modern directions are popular, normalize respiratory processes, relieve stress, make it possible to lose weight and improve the spiritual state.

Chinese gymnastics for weight loss

Chinese gymnastics for weight loss is very popular, which consists in performing simple exercises with special breathing techniques. By focusing on breathing and doing classes for 20-40 minutes daily, you can lose up to five kilograms in a month. If you add physical activity to gymnastics, then it will be easier to lose weight.

General rules for performing recreational gymnastics:

do exercises in the morning if possible;
you can’t practice immediately after eating, experience hunger during execution, it’s optimal to start exercises a couple of hours after eating;
spend the first classes very slowly, repeating them a small number of times;
gradually increase the load, take your time;
breathe correctly - deeply, calmly, calm down and relax before starting the lesson;
for Chinese classes, loose, comfortable clothing that does not restrict movement is suitable.

Chinese gymnastics for the elderly

Chinese exercise is of great benefit for the elderly, who, with its help, receive an influx of strength, get rid of arthrosis, problems with the musculoskeletal system, and hernias. Eastern practices of gymnastics help people achieve longevity, get rid of chronic diseases. Ideal for the elderly, the Chinese healing technique of tai chi with smooth exercises is suitable.

Chinese health gymnastics

Chinese health-improving gymnastics helps to improve the condition of the body physically and mentally. It consists of breathing and physical exercises, tones the body, makes it fit, and normalizes the functions of internal organs. You can improve your condition by reinforcing the performance of Chinese exercises by giving up meat and following a special diet.

Gymnastics Qigong

The ancient Chinese breathing exercises Qigong aims to strengthen the state of the body. It consists of two points - diet and breathing. As a dietary restriction, it is recommended to give up meat, reduce calories, have dinner four hours before going to bed. Standings and simple movements are considered basic exercises, and breathing techniques are required when performing them. Chinese Qigong is not a simple gymnastics, but one that works with energy, so you should take it seriously and do the exercises regularly.

Qigong exercises

Qigong exercises, which are divided into relaxing, sipping, hanging, breathing techniques, help to revive the vitality of a person and slow down aging. Thanks to gymnastics, a person increases the capacity of the lungs from a third to 100%, which improves blood circulation, makes thoughts calm and clear, and fat is burned. Home conditions are ideal to perform a set of Chinese Qigong exercises:

Breath of fire - breathe with the diaphragm in rhythm, keeping the chest still. When inhaling, sharply push your stomach forward, exhaling, pull it back. Keep your head straight so that your spine and neck form a straight line.
Deep belly breathing - inhale gently through your nose, pushing your belly out, exhale through your mouth, pulling it back in.
Stand up straight, bend your back, attach your chin to the jugular fossa, bend smoothly and slowly. Get up.

Qigong gymnastics for beginners

To master the Chinese technique, do the Qigong exercise for beginners:

Shaking - spread your legs on your shoulders, relax as much as possible, rise on your toes, drop sharply.
Raising the sky - lower your hands, form a right angle with your hands and forearms, point your fingers at each other. Raise your arms forward, inhale, move over your head. Hold, look at the sky, put your hands down, exhale.
Support of the Moon - stand up straight, slowly bend forward, relax your arms. Stand up, raise your arms straight, inhaling, throw them over your head, imagine holding the moon with your fingers. Bend back, move the "Moon", hold your breath for five seconds.

Gymnastics Tai chi

Tai chi, tai chi or tai chi gymnastics - all these are the names of one direction, which translates as a great limit, and refers to a variety of martial arts. His task is considered self-defense, inner peace and finding balance. The latter is important for the elderly, who, due to loss of coordination, can get joint fractures. Learning Chinese techniques helps to normalize balance, increase body flexibility, get rid of osteochondrosis, scoliosis, and avoid relapses.

Gymnastics is characterized by smooth movements, similar to dance. It combines martial arts, medicine, meditation and exercise. It is possible to engage in technique individually or in groups, without age restrictions and contraindications. The Chinese direction involves the use of special music that allows you to achieve a balance of body and spirit.

Slowness and smoothness are distinguished by Chinese Tai Chi exercises, done on slightly bent legs:

Immersion in Chi - inhale deeply, raise your arms to your shoulder, gently straighten in front of you.
Horse mane - Alternately put your legs and arms in front of you.
Embracing the Moon - mentally imagine that the Moon is above you and grab it with your fingers above your head.

Chinese gymnastics Tai chi for beginners

Chinese Tai Chi gymnastics for beginners will help to teach the correctness and smoothness of movements. You can do it on any non-slip surface in rubberized shoes or socks, on the street - barefoot. Light, non-restricting clothing will do. Beginners are engaged in groups of 10 people under the supervision of a master, doing Chinese lessons:

Waterfall of freshness - standing straight, bend your knees, stretch out your arms, tilt your head slightly forward. Slowly tilt your shoulders forward, stretch your body. Make sure that the muscles are not tense. Slowly return back.
Circles on the water - put one hand on the waist, put the other on the press. Gently turn the pelvis clockwise, twist it around.

Wushu gymnastics belongs to the martial arts, but it is also suitable for healing. Chinese technique develops endurance, breathing, strength, normalizes the work of the heart and blood vessels. By increasing the flexibility of muscles, a person prolongs life, normalizes the emotional state. Basic gymnastics exercises:

Sparrow - spread your legs on your shoulders, slightly bend your knees, bend down, put your hands on your hips. Raise your head, turn your shoulders, look straight ahead. Jump slightly forward as a bird does. It is better to land on the front of the foot, but not on the heel.
Panda - sitting on the floor, bend your knees, pull up to your chest, grab with your hands. Keeping your feet straight, round your back, let your chin rest on your chest, and slowly lean back. Breathe in, breathe out.
Fox - kneel, stretch out your socks, put the outer sides of your feet on the floor. Rest your hands on the floor, arch your lower back, lift your pelvis, chin up. Gently lower yourself onto your forearms, step over with your hands, imitating the movements of a fox moving under a fence.

Wushu gymnastics for beginners

In the morning or evening, it is recommended to do Chinese Wushu exercises for beginners, having cleansed the intestines in front of them. Beginners need to pick up loose clothes, perform classes facing north, adhere to the principle of a gradual increase in loads. The first exercises of gymnastics will be the development of racks, then you can begin to perform the basic techniques. Basic lessons for warming up before wushu:

Mabu - Spread your legs over your shoulders, sit down so that your thighs become parallel to the floor. Straighten your back, spread your knees to the sides.
Gongbu - take a wide lunge forward, put your feet on the same line.
Shuibu - spread your feet wide, sit down on one leg, transfer the weight of the body to this side.

Gymnastics Taijiquan

Tai chi chuan or Taijiquan gymnastics refers to a Chinese healing and healing technique that works with the psyche through body movements. It differs from yoga in a system of balanced movements, carefully calibrated for execution, which allows the yin energy to stabilize, to establish an optimal balance of exchange. Scientists have proven that when doing exercises, a person manages to improve his mental state, get rid of stress.

Taijiquan exercises

Here are some lessons and exercises of Taijiquan that help to gain strength and spirit, improve health and get muscle tone:

Slowly rotate the body to the sides, parallelly wrapping your arms behind your back. The movement should resemble the work of a mower.
Alternately lift half-bent relaxed legs with a parallel raise of the same arms.
At the same time, stretch your arms out to the sides, up and back, rotating your torso, straightening and stretching your legs.

Jianfei breathing exercises

The secret of health, harmony, beauty and long life lies in jianfei breathing exercises for weight loss, which includes three basic exercises:

Wave - lying on your back, bend your knees, place your feet straight. Fold the palm on the chest, the second - on the stomach. Inhale deeply slowly, pulling in the stomach, lifting the chest. Exhale by drawing in your chest and puffing out your belly. Repeat 40 cycles.
Frog - sitting on a chair, put your feet on your shoulders, rest your elbows on your knees, grab your left fist (for men - right) with another brush. Rest your forehead on your fist, close your eyes, completely fill your stomach with oxygen. Inhale, exhale through the nose and mouth, alternating cycles. Repeat for 15 minutes.
Lotus - sitting on a chair or in the Buddha pose, arrange your legs in front of your stomach, fold your hands on them with your palms up (left over right for women and vice versa for men). Straighten your lower back, lower your shoulders, chin, close your eyes. For five minutes, breathe evenly, deeply, for a long time, following the minimum rise of the chest and abdomen. Breathe naturally for the next five minutes, and remain still for 10 minutes without focusing on the process.

Chinese health gymnastics Qigong - video lessons

The videos below will help you master the Chinese technique of gymnastics. From them you will learn how to properly perform qigong exercises for the spine, breathing exercises for beginners, and features of the recovery technique for women. Classes have differences in type and type of conduct - the Qigong morning gymnastics video differs from the evening one in its focus on awakening.

Qigong exercises for the spine

Breathing exercises Qigong for beginners

qigong for women

Morning qigong

Almost every person cares about their health. Some people follow proper nutrition to normalize the activity of the body and prevent excess weight, while others visit gyms or fitness centers. But, as studies show, not all people are able to withstand this kind of stress.

We bring to your attention one of the ways out of this ambiguous situation - Chinese gymnastics called "Tai Chi Chuan". It represents the failure of an ancient, not quite traditional healing discipline, thanks to which many people were able to get rid of serious diseases. In addition, Tai Chi is an excellent method in combating the early signs of aging.

Chinese gymnastics called "Tai Chi Chuan" are certain exercises that require special physical preparation and the desire for self-improvement. This art is based on three criteria: health system, combat technique and dance plasticity. It would seem that all these criteria are completely different, but each of them is in perfect harmony with the others.

Tai Chi directs the human mind to interact with the body through total interconnection. All movements of the arms and torso that are performed during this gymnastics are visualized and controlled by the human mind.

With this, the body is fully concentrated on the performance of a particular exercise. The Tai Chi technique distracts the mind from everyday worries and problems, having a positive effect on the functioning of the central nervous system.

According to history, this gymnastics appeared in ancient China a very long time ago, when it was ruled by Fu Tzu. The emperor ordered to come up with such a dance, with the help of which it was possible to heal from diseases and acquire additional strength. As a result, one of the wise men came up with exercises that combined smooth movements and fighting stances.

Exercises of this art are allowed to everyone without exception. Age is also not a hindrance: Tai Chi can be practiced by both teenagers and the elderly. In the country where this Chinese gymnastics originated, people prefer to exercise outdoors during sunrise. Currently, there are many specialized schools in which they teach to combine proper breathing and smooth movements, imitating various forms.

Tai Chi gymnastics is not learned immediately, so do not expect instant results. Patience and humility are the main rules of this art. In China, it is generally accepted that these exercises are more suitable for older people, since they do not have the opportunity to go to fitness centers, take morning runs and adhere to any dietary food system. In addition, gymnastics helps to develop and improve flexibility, normalize the performance of all internal organs, blood pressure and put nerves in order.

How useful is this gymnastics?

The effectiveness of Tai Chi training is very high.

Regular exercise helps:

increase joint flexibility;
strengthen the central nervous system;
strengthen the immune system;
stimulate the full functioning of the brain;
improve the functioning of the vestibular apparatus;
normalize the work of the cardiovascular system and organs of the digestive tract.

Tai Chi has also been shown to be beneficial in the fight against osteoporosis. And all thanks to the fact that all movements are made meaningfully and smoothly.

According to studies, systematic exercises reduce the risk of various colds to almost zero and help strengthen muscles.

Tai Chi exercises for injuries

Each coach, or as they are also called, a master, according to the Tai Chi technique, will say that the most important criterion for this art is balance, which, in turn, serves as a guarantee of health. That is why Chinese exercises are recommended for both the elderly and those who often lose coordination and fall, while receiving various injuries and fractures.

Clinical studies show that fractures in old age cause serious complications and also affect life expectancy. If you check the statistics, you can see that most of the elderly people end up in hospitals with hip fractures. It is very difficult to recover from an injury of this kind, especially in old age. Only swimming and movement with the transfer of weight from foot to foot help.

Impact on the psyche

This discipline is known to significantly reduce the fear of falling. As studies in the field of psychology show, after three weeks of regular training, a third of people gain confidence in their own strengths and abilities, and after three months, more than half of the people who train begin to believe in themselves. It's all about balance and concentration, a perfection that can only be achieved by completing the entire course.

You can do exercises of Chinese Tai Chi gymnastics daily, and for the elderly, three classes a week will be enough. Exercising for ten days, you can observe that the endurance of the body has increased, flexibility has increased and muscle tissue has strengthened. Well, if you practice in the fresh air, you can saturate your organs and tissues with oxygen, which will have a beneficial effect on the general health of the practitioner.

What do you need to know?

The most important nuance is not only physical participation in training, but also spiritual. Systematic studies help to forget about worldly fuss and comprehend the depth of your soul and mind.

The accompanying music is also important. A well-chosen composition helps to tune in to the right wave, and also contributes to the speedy relaxation. The most optimal options are the melodic sounds of a flute or other Asian musical instruments. Not bad relaxes and music, where you can hear the sounds of wildlife.

This art is great for overweight people. The movements of Chinese gymnastics do not require much physical effort. Devoting a little time every day to classes, you can burn as many calories as are not expended during jogging.

What do you need to start with?

Any surface is suitable for Tai Chi practice, except for sliding. Exercises can be done in shoes with a rubber base or in socks with a hard foot. If you plan to practice outdoors - on the grass, then you can do it barefoot, but only if the temperature of the ground is not very low. As for clothing, it should be light and not constraining movement.

Currently, training is usually carried out in small groups of 10 people, under the guidance of a master. Such training is necessary for beginners, because this is how you can learn how to do this or that exercise correctly.

Basic exercises of Chinese gymnastics

Before starting the exercises, you need to familiarize yourself with the basic rules of this art:

Each movement should be performed slowly and smoothly.
Focus on your own body and soul.
Breathing should be arbitrary and measured.

Exercises for beginners

"Waterfall of Freshness"
We become straight and bend the legs at the knee joint. We stretch the handles, and tilt our head slightly forward. Now slowly tilt the shoulders forward, and then the whole torso. During the performance of such body movements, you should not feel tension in the muscles. Having reached the extreme point, smoothly return to the starting point.
"Circles on the water".
We become straight, put one handle on the lower back, and the other on the press. Now we begin to smoothly rotate the pelvis clockwise, and then from side to side.

Exercises for more experienced people

This art involves performing some exercise based on your thinking. What does it mean? Initially, we imagine a certain figure, after which we begin to reproduce it with our body.

All movements must be done on slightly bent legs:

"Immersion in Chi".
This is the most important movement in this technique. We take a deep breath, after which we raise the arms to the shoulder joint, and then slowly and smoothly straighten them in front of us.
"Horse Mane".
This movement is based on the alternate and simultaneous exposure of one and the other leg and handle in front of you.
"Hug the moon."
We mentally imagine the moon and try to grab it with our arms above our heads.
"Throw".
Without moving the feet, we make a smooth gadfly of the body back, and then forward. At the same time, you need to bend the left arm at the elbow joint and bring it to the forehead.

Each of these exercises must be done at least five times throughout the workout.

Be always healthy, beautiful and young!