Chinese gymnastics - exercises for beginners for weight loss and recovery, video. Chinese gymnastics Tai Chi. Ancient Chinese medical gymnastics. Description of exercises

Tai chi is an exercise that can be safely attributed to one of the types of real martial art. However, many people associate this technique with therapeutic exercises, the exercises of which are based on oriental medicine. This historical heritage came to us from ancient China.

Tai chi is based on a harmonious combination of 3 main principles: concentration of consciousness, body movement and conscious breathing. There are many styles of Tai Chi. The main ones are Chen and Yang style. To which style to incline - everyone decides on their own, but the choice will also depend on physical fitness.

The Yang style is dominated by soft long movements without intense exercise and breathing disorders. Chen style is characterized by a certain alternation of strong intense movement and relaxation. That is why it is better for beginners to use the Yang style. Especially often this style is chosen by people of mature age. This does not mean at all that the exercises of this technique are easy, since it will still not be easy to perform them with relaxed muscles. For example, a simple abduction of the shoulders can be worked out for hours until the necessary plasticity of relaxed movements is achieved.

Characteristics of movements in Tai chi

• - Concentration of consciousness. Experts say that such movements cannot be made automatically, thinking at this moment about something else. All exercises of this technique are complex in their composition. The exercise system is organized in such a way that not a single zone should remain in the human body that would carry out excessive excessive effort. At the same time, attention should remain extremely concentrated, and consciousness should be active.
• - Softness and ease of all body movements. In Tai chi, movements should be light, plastic, soft. At the same time, a person for their implementation should not experience a sensation of physical effort. However, his body must be strong and strong, it must take a stable correct position. Movements in Tai chi are usually circular, in the form of arches and spirals. If you believe the ancient ideas, then it is precisely such movements that allow you to save energy as much as possible, create self-confidence, and relax the nervous system.
• - Power of movement. During the exercise, the human muscles must work in their natural manner. There shouldn't be much tension. In this case, muscle efforts will each time depend on the form of movement and the specific position. Muscular effort should be as much as required by a particular exercise. No more, no less.
• - Balance. In Tai chi, this is the key point. It occurs naturally with ease of movement and the correct position. The meaning of balance will also consist in achieving emotional balance.
• — Plasticity and continuity. Each movement should smoothly flow into another, while this other should flow into a third, and so on without pauses.
• — Temp. The Tai Chi technique is measured and slow exercises. Breathing should remain natural, without effort or delay. This slow pace helps develop strength and patience. But that doesn't mean that Tai Chi can't be dynamic. Throughout the session, certain changes in speed and strength will be given very carefully.

Who shows Tai chi exercises

Chinese traditional medicine believes that all human diseases are caused only by an imbalance between the main life forms of energy - Yang and Yin. One of them, the energy of Yang, is present in all energetic and active things, and Yin - in reasonable and calm. The ancient Chinese believed that in order to recover, it was necessary to restore the disturbed balance: to avoid the lack of one and to remove the excess of the other energy. This is what Tai Chi exercises were created for - they are designed to seek a balance between the described energies.

So, the circular movements of this technique regulate blood pressure, improve blood circulation. Breathing in which the abdominal muscles are involved is able to keep these muscles, as well as the muscles of the chest, in a relaxed state. Thus, breathing becomes deep, full and slow. Thanks to this, the abdominal organs are massaged, as a result of which digestion and the process of natural bowel movement are normalized.

Tai chi is also recommended for people with movement problems, in particular the disabled. This technique will allow them to better feel different parts of their body. In addition, it awakens the sensitivity of damaged parts of the body and accelerates the recovery of patients, even with irreversible disorders in the musculoskeletal system. Tai chi improves balance and muscle strength, joint mobility, and promotes greater coordination and expressiveness of movements.

You want to have a beautiful figure, correct posture and a light springy gait. They will help you.

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Tai chi exercises contribute to the harmonization of posture, as well as the development of breathing and freedom of movement. Exercises teach to feel the softness of movements and the smoothness of gestures. This technique has a pronounced therapeutic effect only for those who practice it constantly. Such gymnastics also affects the brain, as a result of which a person begins to feel that in addition to the body, his emotions and thinking also become more plastic and less sharp.

When studying this technique, it is very important to adhere to three basic rules:

• - Followers of Tai chi should completely eliminate all animal products from the diet. It is true that both Buddhist monks and Taoist monks who practice Tai Chi eat only plant foods. This is explained as follows: the Spirit cannot inhabit the body, whose cells will be built through the use of inanimate energy;
• - a positive attitude. A person should be emotionally prepared for this technique. If his thoughts and soul exude mercy and love, then his movements will be filled not with destruction, but with creation;
• - Harmony with the surrounding world and people. If a person carries positive energy with his existence, he will become invulnerable to negative, negative waves. Thus, the follower of the methodology will become immune to stress, illness and fear.

Tai chi exercises

• Exercise one. "Immersion in Chi". Stand up straight, keep your feet shoulder-width apart. The weight of your own body should be distributed as evenly as possible on straight feet. Bend your legs slightly at the knees. This position is the starting point. Next, take a deep breath. Raise your arms to shoulder level, keep your hands raised. Bend your arms at the elbows so that the palms are in line with the forehead. Repeat four times.
• Exercise two. "Hug the Moon" To begin, stand in the starting position. Then take a deep breath. Next, the toes of the right foot must be rested on the ground (floor), while the heel must necessarily touch the ankle of the other (left) leg. Take your right knees out to the side.
• Exercise three. "Horse Mane". We stand in the previous position and take a deep breath. Then with the right foot you need to take a step to the side. We keep our legs apart a little wider than at shoulder level. At the same time, put your right hand forward, keep your elbow slightly bent, raise your hand up, and point your palm to your face. Press the wrist of the left hand bent at the elbow to the upper part of the thigh, while the brush should be pulled forward.

• Exercise four. "Jerk". While in the previous pose, take a deep breath and then lean back. Straighten up slowly and gently. At the same time, bend your left arm at the elbow so that the palm is at forehead level. Bend your right arm at the elbow, palm down. Take a deep breath. Throw your left hand forward with a sharp movement. The hand should be bent and the palm facing forward.

The second-third-fourth exercise should be performed in a row. Alternating sides, repeat the entire cycle 4-6 times.

There is another very effective exercise that will help you get in great shape, tone your muscles, and also significantly strengthen your back. It is called "Chinese bow". Before performing it, you need to wave your arms several times, sit down a couple of times - this way you can prepare the body for subsequent exercises.

Get on your knees, hands up. Look at both hands, then pull your whole body as hard as possible, tighten like a string. Then, very slowly, trying not to break the straight line “arms-back”, lean forward, at the same time bending your knees more.

Then "fold": you should touch the floor with your fingers and linger in this position for ½ second. After that, you must immediately rise. You should always make sure that the line "back-arm" remains as straight as possible. Ideally, such an exercise should be performed about ten times, which is not as easy as it might seem.

Having mastered this technique, you can normalize your condition, get rid of many diseases and remain a beautiful, healthy and happy person for a long time!

tai chi video

The content of the article:

Tai Chi gymnastics came to us from ancient China and is a technique for owning one's own body. Sometimes you can hear the second name of this system - moving into meditation. With the help of the exercises of the ancient Chinese gymnastics Tai Chi, you can heal your soul, improve your psychological state, and also strengthen your physical health.

The system aims to improve skills such as flexibility, muscle tone and balance. In ancient China, people thanks to Tai Chi relieved fatigue after a hard day's work. Gymnastics is based on the management of Chi energy, which circulates through the human body. Today we will talk about the basics of the system, as well as consider the simplest exercises of the ancient Chinese gymnastics Tai Chi.

The founder of gymnastics is the monk Chan San Feng, who preached Taoism. It is quite obvious that he laid the foundations of this philosophical doctrine in his training methodology - the universe is a harmonious movement of yin and yang, a smooth flow of one season into another, from the moment of birth to the deathbed. The philosophy of Tai Chi teaches us that the key to the human soul is physical balance.

Like most Chinese gymnastic techniques that came to us from ancient times, Tai Chi is an interweaving of meditation techniques and the martial art of self-defense. However, unlike most other combat techniques, this system does not carry an aggressive beginning and is based on peaceful coexistence with oneself and the world around a person.

Exercises of ancient Chinese gymnastics Tai Chi - a series of smooth movements performed in a certain sequence. Thanks to these movements, a person helps the Chi energy to circulate through his body, which leads to harmony between the soul and the body. All movements are controlled and, in combination with proper breathing, can achieve a positive effect on the body.

What does Tai Chi give a person?

Thanks to Tai Chi, you will be able to feel confident in any situation, and will also be able to control the work of the main internal organs. Precise movements make the body tense and then relax it. As a result, a person begins to understand how his body works and can control this process. As a result, coordination of movements and posture improves, tension is removed from the muscles of the whole body, and degenerative processes in the articular-ligamentous apparatus slow down.

One hour of training allows you to get rid of about 300 calories, and this fact speaks of the high effectiveness of the exercises of the ancient Chinese gymnastics Tai Chi for improving your figure. The efficiency of the digestive organs is significantly increased, which has a beneficial effect not only on the physical state, but also on the emotional state. However, the main task of Tai Chi is to improve the physical and mental state of a person. Smooth movements that are under your complete control contribute to the correct distribution of the load between all the muscles of the body. This is extremely important, because not all modern training systems allow you to achieve a similar result.

Regular exercise will help you increase joint mobility and strengthen bones. Today, many women suffer from osteoporosis, and the exercises of the ancient Chinese gymnastics Tai Chi are an excellent means of preventing this disease. Special attention in the system is given to breathing. It should be deep, which allows you to enrich the blood with oxygen. In a scientific study in which people aged 50-60 took part, it was found that the strength parameters of their limbs increased by 20 percent. The subjects trained for six months every day for half an hour.

Among the rules of the methodology, the most important are the following:

1. Be relaxed and natural, performing all movements at a calm pace and without overstraining the muscles.
2. Breathing should be deep and even.
3. Calm your mind, freeing yourself from extraneous thoughts. However, you must keep all movements under your complete control and be focused on this.
4. Coordinate the work of all internal organs.
5. Movements should be performed as if you are in the water.

Benefits of Tai Chi

You are probably wondering what kind of results you should expect from the upcoming classes. We will be happy to answer this question, highlighting the most significant:

• increased mobility and flexibility of the joints;
• the nervous system is strengthened;
• increases the efficiency of the immune system;
• brain activity is stimulated;
• the efficiency of the vestibular apparatus increases;
• the activity of the digestive organs and the cardiovascular system is normalized.

With age, people lose their skills, in particular, coordination of movements deteriorates. Doing so may result in a fall and subsequent injury. Scientists have long proven that all fractures and bruises received in youth will definitely make themselves felt in old age. According to statistics, the most serious and frequent injury in old age is a fracture of the femoral neck. This damage and in young people is cured for a long time. By practicing the ancient Chinese Tai Chi exercises, you can reduce the risk of this and other injuries.

We said at the beginning of the article that the Tai Chi technique involves a positive impact not only on the physical health of a person, but also psychological. Studies have found that regular exercise eliminates the fear of falling from high altitude. Often, only three weeks of training is enough for a person to increase self-confidence.

After three months of regular training, the percentage of confident people is already half of all those who train. Scientists explain this fact by improving the sense of balance and concentration, and to achieve excellent results, you must complete the full course. Exercises of the ancient Chinese gymnastics Tai Chi can be performed daily, and in old age three workouts per week are enough. Already a week or a little more after the start of classes, people notice that their endurance increases and their muscles become stronger.

Where to start training Tai Chi?

Any clothing can be chosen, and the only requirement for it is freedom of movement. Today, Tai Chi gymnastics is very popular and in many cities of our country you can find a section. Most often, training is carried out in groups of ten people. Although the exercises of the ancient Chinese gymnastics Tai Chi are quite simple, at first it is worth training under the guidance of a master in order to thoroughly study their technique.

A set of exercises of ancient Chinese gymnastics Tai Chi

1. 1st exercise. Take a seated position with your legs crossed and your hands on your knees. Take 15 to 20 deep breaths. Make sure that during inhalation, the stomach protrudes, and when exhaling, it shrinks.
2. 2nd exercise. Rub the ears first with the thumb and forefinger, and then with the whole palm. When the palm moves up, the shells take on a normal position, and down, they bend back. It is necessary to do 20 rubbing with palms and fingers.
3. 3rd exercise. Straighten your palm and do 10 to 15 stroking movements in the direction from the forehead to the back of the head, and then in the opposite direction.
4. 4th exercise. With your eyes wide open, move them in a horizontal plane to the right, and then to the left. After that, keeping your head straight, stretch your left arm to the side, unbending the brush and spreading your fingers. Fix your gaze on your fingertips, squinting your eyes in the direction of your hand. Start moving your hand in a horizontal plane, first in one direction and then in the other. In this case, the gaze should be directed to the fingers, but the head does not turn. Repeat the movement with the other hand.
5. 5th exercise. Perform pendulum movements with your hands, which should be half-bent at the elbow joint. Note that one hand is located in front of you, and the second behind your back. The movement is performed at an average pace of 20 to 30 times.
6. 6th exercise. Put your hands together in a lock, and with an effort, stretch them to the left and up, slightly raising your pelvis above the ground or a chair. In each direction, you need to perform 10 repetitions.
7. 7th exercise. Slightly lean forward and with the tubercles of the palms begin to rub the lower back. Start from the highest area of ​​the back and move towards the sacrum.
8. 8th exercise. Begin to perform with any hand a spiral movement in the direction of the clock hand on the stomach. Start from the navel, expanding the area and as a result reaching the edge of the abdomen. Each hand must be done 30 repetitions, and the pressure should be medium.
9. 9th exercise. Sit on a chair with your hands on your knees. Start rubbing them in circular motions directed in one direction. In total, 20-30 movements are performed with each hand.
10. 10th exercise. In a sitting position, it is necessary to spread the knee joints and clasp the feet with your hands. Start rubbing them with light pressure. The thumbs hold the sole during the exercises, and the rest of the front of the foot. In each direction, you need to perform 20 movements.

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 art 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.

Everyone cares about their health in one way or another. Most people use various diets or go to fitness to normalize the activity of the body and prevent excess weight. However, not everyone can withstand such loads all the time. There is only one way out of this ambiguous situation - Chinese Tai Chi gymnastics. This ancient non-traditional medical discipline has helped people recover from serious illnesses and fight old age since time immemorial.

General concepts

Tai Chi is a complex of exercises that does not require huge efforts and special training. It is based on three criteria: the grace of the dance, the health system and the fighting technique. Each component is in perfect harmony with the rest. It is thanks to this that the effect of unity with the outside world is achieved.

Tai Chi teaches the human mind to interact with the body through full contact. Each movement of the arms and body performed during gymnastics is visualized and controlled by the mind. Due to this, the concentration of the body reaches its maximum. Tai Chi distances itself from pressing problems, which has a powerful healing effect on the nervous system.

It is believed that this gymnastics originated in ancient China during the reign of Fu Zi. The emperor ordered Yin Gan to come up with a great dance that could heal the sick and be within the power of the common people. As a result, the sage invented a set of exercises, consisting of smooth movements and fighting stances.

Who is shown Chinese gymnastics

Tai Chi exercises are allowed for everyone, regardless of their age. In China, people do this outdoor gymnastics at dawn. It is believed that it is because of this that the country has such a high life expectancy. In Russia and all over the world, there are thousands of special schools that teach you to synchronize breathing and perform soft movements, imitating various forms.

Chinese Tai Chi gymnastics only bears fruit over time, so you should not expect instant results. The tonic effect will come only after several sets of exercises. In China, it is believed that such activities are more suitable for older people, since they do not have the opportunity to go to the gym, run in the morning or diet. In addition, gymnastics can improve flexibility, normalize the activity of internal organs, and calm the nerves.

Benefits of Tai Chi

The results of the impact of Chinese gymnastics on the body cannot be overestimated. Regular exercise increases joint flexibility, strengthens the central nervous system, activates hidden areas of the brain, improves coordination, and normalizes the work of the heart and intestines.

Multiple studies have shown that Chinese Tai Chi exercises are extremely effective in the fight against osteoporosis. Such an amazing effect is achieved thanks to carefully thought out slow movements. Scientists believe that constant training minimizes risk and helps strengthen muscle tissue. Many doctors recommend such gymnastic exercises during rehabilitation after fractures.

Healing effect in case of injury

Any Tai Chi master will tell you that balance is paramount in gymnastics. It is this ability that is the key to health in life. It is not for nothing that Tai Chi is recommended just for the elderly, who often lose coordination and fall, get fractures of various degrees.

Scientists have proven that injuries of this kind in old age give serious complications, including affecting longevity. According to statistics, most often older people are hospitalized with it. It is almost impossible to recover at this age after such an injury. Only smooth movements with the transfer of weight from one leg to another can help.

Thus, Chinese gymnastics not only teaches coordination, but also strengthens the skeletal system after serious injuries.

Psychological and physical impact

Tai Chi has been shown to significantly reduce fear of falling. Numerous studies by psychologists have shown that after 3 weeks of regular exercise, 30% of people gain confidence in their own strengths and abilities, after 3 months of gymnastics - 60% of those involved. It is a matter of balance, which reaches its highest degree towards the end of the course.

Chinese gymnastics is allowed every day, the elderly - 3 times a week. After the first 10 lessons, endurance will appear, flexibility will increase, and muscle mass will strengthen. Smooth movements in the fresh air contribute to the supply of tissues and organs with oxygen.

Important nuances

Not only the body should participate in the exercises, the spirit is also important. Regular training helps to escape from reality and to know the depths of your mind.

Music is an important part of teaching. Proper sound accompaniment creates a suitable inner mood, promotes rapid relaxation. The best option is flute melodies or other Asian traditional instruments. Indoors, it will not be superfluous to add the sounds of nature.

Tai Chi is also suitable for overweight people. Exercise does not require physical effort. Regular exercise allows you to burn more calories than morning jogging.

Where to start

Tai Chi can be practiced on any surface, as long as it is not slippery. Shoes should be with thin rubber or leather soles. Regular socks are allowed, but with a reinforced foot. On a soft lawn, you can also practice barefoot if the ground is not cold and there is no wind. Clothing - loose, light, so as not to hinder movement.

To date, it is customary to practice in special groups, where there is a Tai Chi master. Such sports clubs are shown to beginner gymnasts. The essence of group lessons is to memorize the basic movements, to control energy, meditation.

Exercises for beginners

Tai Chi for beginners comes down to three main rules:

1. Any movement is performed slowly and smoothly.
2. All concentration is directed to your own body.
3. Breathe freely and evenly.

The basis of tai chi for beginners are the movements "Waterfall of freshness" and "Water circles". The first exercise is performed on bent legs shoulder width apart. Arms outstretched, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be tense. The movement follows the flow of water. Having reached the maximum slope, you should slowly return to the starting position.

During the exercise "Circles on the water" one hand is placed on the lower back, the other on the stomach. The pelvis performs smooth rotations in a circle, then to the sides.

Complex of basic movements

In Tai Chi, the description of exercises is reduced to a mental representation of a certain shape and the subsequent imitation of its projection with the body and hands. Each set of movements should be performed 4-6 times per session in any order. In Tai Chi, exercises are performed only on bent legs.

"Dive into Chi" is the main movement in Chinese gymnastics. After a deep breath, the arms rise to shoulder level, then slowly straighten in front of you.

Exercise "Horse's mane" consists in alternately synchronously moving the right and left legs and arms forward.

The "Hug the Moon" movement is reduced to an impromptu grasp of an imaginary sphere. For this, the arms are bent over the head. In this case, the legs should describe the same circle.

For the “Throw” exercise, make a slow lunge with the body back, then forward, while bending the left arm at the elbow to the level of the forehead. The feet do not leave the ground. The right hand turns palm down as you exhale.

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Gymnastics is gaining popularity today. This is not surprising. After all, it is gymnastics that strengthens our body, improves health and helps us feel better. She is the easiest to deal with. You can do it at home, in the halls.

In addition, it does not require any additional costs and acquisitions. It is considered quite effective, tai chi gymnastics. We consider it necessary to talk about it. It has several nuances and characteristics, without them the benefit will not be complete.

What is tai chi gymnastics?

Tai chi exercises do not require special physical preparation. In fact, tai chi is a special set of exercises that involves a combination of grace, dance skills, the ability to fight and improve the whole body. A set of these exercises was developed back in ancient China.

He absorbed all the Chinese wisdom. The history of its creation is simple. During the reign of the Fu Zi family, the emperor asked to come up with a special dance. He was supposed to help fight diseases, have healing properties, while he should be easy, anyone can repeat it, regardless of his abilities and skills.

Thus, a set of tai chi exercises was created. This complex affects the worldview of a person, his inner state. It is important, when performing, to disconnect from the outside world.

It is necessary to perform everything smoothly, they must gradually move from one to the other. At the same time, your brain must control absolutely everything that you do, every movement, even the smallest one.

Only in this way will you be in complete harmony with everything that is in your nutria, with the outside world. This will help you not only feel much better, but also develop the nervous system and its work. You will also be able to develop willpower and a sense of responsibility.

Since tai chi qigong is a healing gymnastics, it suits absolutely everyone. People of any age and weight can do it. Typically, such gymnastics takes place on the street, that is, in the fresh air.

It is often believed that it is because of this that the Chinese have such a long life. In Russia, gymnastics is also gaining popularity.

Created great amount schools that work only in this direction. The result does not appear immediately. It requires long training and energy expenditure. Only gradually practicing, trying, working, you will notice positive results.

Of course, gymnastics is not omnipotent, it cannot cure everything. By doing it, you will not become completely healthy, and you will never get sick, but you will still notice positive changes easily.

Tai chi healing gymnastics has such positive results:

1. Development of the central nervous system.
2. Immunity boost.
3. Strengthening the joints.
4. Development of the circulatory and respiratory systems.
5. Helps to activate all areas of the brain.
6. You can easily improve the condition of the intestines and digestion.
7. Improves coordination.
8. Produces prevention of colds.
9. Helps to rehabilitate after injuries and fractures.
10. Reduces the fear of falling.
11. Increases confidence in yourself and your abilities.
12. Increases flexibility.
13. Endurance develops.
14. Strengthens muscle mass.

Tai chi requires the right choice of music. It must be smooth, slow and melodic. You must feel it correctly, it is easy to perform. In no case should music interfere with your studies, distract and prevent you from concentrating.

You can choose classical music, just smooth melodies. They can be changed if you are tired of it. So your classes will be more fruitful.

It is important to completely clear your creation before your workouts. Completely disengage from all problems. Forget about stress, think only about the lesson. You need to practice daily, preferably at least half an hour a day.

It is best to practice outdoors. Of course, if it's cold outside, you can go indoors. Then you can turn on music with the sounds of nature. You can’t wish for breaks in classes, otherwise the result will be much worse than you expect. You can rest no more than once a week, only if you have urgent business. And so, try to be able to allocate at least half an hour for classes.

Videos gymnastics

If you are not confident in your abilities, do not know where to start, then watch the tai chi gymnastics video. There you will be told everything about the method of performing exercises, the rules and varieties of exercises. This is very useful information for beginners.

How do we start training?

• choose clothes. It should be light, free, not restrict movement.
• choosing shoes. It should fit in size, not fall off, and not rub.

• doing better in a group will help speed up the results.
• we perform in harmony with ourselves, concentrate and breathe correctly.
• We work only on bent legs.
• the sequence of exercises can be changed and alternated.
• do 4 to 6 times each.

Varieties of gymnast tai chi exercises

Gymnastics tai chi exercises, has a variety.

1. dive. We take a breath. We raise our hands, then slowly lower them as we exhale.
2. horse mane. We take out synchronously and in turn forward legs and arms.
3. moon hug. Hands hold in the form of a circle above the head. The legs are also rounded.
4. throw. Slowly and smoothly drop the body body back and forth. In turn, we put our hands forward in a lunge. The legs are firmly on the ground, we do not tear off the heels, and do not move them.