In order to adapt to the development needs of mass Qigong fitness activities, strengthen the healthy guidance of the development of the social development of Qigong, scientifically popularize the knowledge of Qigong health, the State Sports Commission Wushu Sports Management Center, the State Sports Commission Wushu Research Institute, the Chinese Wushu Association organize the Qigong industry, medicine, sports and On the basis of extensive investigations and in-depth discussions over a long period of time, other experts in the field of science and technology have compiled a set of outstanding qigong exercises - the "eight methods for Chinese qigong regimen" (formerly known as "qigong regimen") as domestic Promotion of key projects.
This exercise method is dominated by movements, static in movement, appropriate in speed and speed, and emphasis on ideas and guidance in line exercises. To breathe should be action, to achieve external strong body, internal and internal organs, smooth meridian role. Get a comprehensive and balanced exercise from all parts of the body.
Practice method
Prepare to sit quietly, feet close to nature, eyes flat, peace of mind, smooth and smooth breathing. The center of gravity shifts to the right, and the left foot lifts gently to the left, and then the center of gravity smoothly transitions between the feet. Feet parallel, shoulder width, tiptoe forward, hands down the side of the body naturally, palms inward, fingers naturally bent, lightly attached to both sides of the thigh, round, loose, loose knees, shoulder loose shoulder elbow, The head is straight, Baihui will lead, the mandible adducts, closes the mouth, the tongue stretches naturally, the eyes look flat, the intent is reserved, natural breathing, standing still for a moment.
Essentials: (1) Preparation is the beginning of a full set of exercises, not to be overlooked. The degree of knee flexion should not be too great, the figure must be correct, the spine should be straight, and the joints should be straight; (2) The mind should be its main purpose.
Principle: An infinite pole Tai Chi, an infinite state is the uniform equilibrium inside and outside the body. Through preparatory adjustments, the mind and body are brought into peace and harmony. The quiet and comfortable adjustment of all parts of the body allows the body to reach a reasonable layout and establish a basic norm of movement afterwards. The coordination of ideology, qi, and shape determines the basic model of internal training.
The first type of yin yang and the two arms are gradually raised from the side of the body, and the arm accompanied, the wrist is flat, the palm is down, the fingertips are slightly hanging, the thumb is slightly open, the tiger's mouth is round, and the rest of the fingers are separated naturally. Contains loose shoulders and elbows in the process of raising your hands, while inhaling finely through the nose.
Both arms continued to lift and were raised to the same level as the shoulders, keeping the shoulders. With the thumb to pull the collar, the arms rotate outwards, turn the palm upwards, and hold two balls between the hands. At the same time, exhale slowly through the nose. During the rotation of the arm, the fingers are slightly extroverted, and the arms maintain the natural microfibrillation. Do not shrug shoulders. Hold the two sides up, palms facing each other, fingers up, hold the ball between the hands, look at the top of the front, lift the arm when inhaling, the idea to undertake the gas of heaven. When the palms meet and hold above the top of the head, the arms are rounded, and the palms of the two hands are placed on the Baihui Cave, and they pause for a moment and slowly exhale. The intention is to pour the gas of Tianyu into the Baihui.
Gently inhale, palms pressed by the midline of the front edge of the face, the palm down, the thumb refers to the inward, such as the ball in the water, the gas collar into the next Dantian. Press your palm and exhale slowly.
When both palms are pressed down to the lower abdomen, the arms are rotated outwards, and the palm of the palm is turned inwards, turning the palm pointing downwards, and the two arms are naturally recovered on the side of the body. During the course of the hand, the mind walks along. Repeat the above process three times.
The two arms are raised in front of the body and the palms are down. During the lifting process, the arms are kept parallel and slightly wider than the shoulders. At the same time, the arms are slowly inhaled and the feeling of air between the palms and the earth is realized.
Arms are raised and shoulders are flat, arms are naturally curved, wrists are flat and visible.
Slowly press the two palms down to the umbilicus. If the ball is pressed into the water, the body will slowly squat down and exhale slowly, keeping the upper body upright.
When the palm is pressed to the side, the body stops squatting. At this time, the palm refers to the front, which is rounded and loose.
The body straightens up and drives the arms up. If you press 3 times from the front, you stand as a preparation.
Essentials: (1) Do not shrug your shoulders while you are in the palm of your hand; (2) Coordinate with falling palms and breathing.
Principle: This type contains three piles to move into static and quiet. The downward palm of the palm of the hand is the palm of the sun, and the atmosphere of the earth is taken; Throughout a hundred sessions, and from the top to the bottom. The palm of the earth will be transported up and down, and the yin and yang will help.
The second type embraces the palms of the sun and the moon. The two palms are slanted inwards. They are slowly lifted from the front of the body. Arms are rounded and hold the ball. Be careful not to shrug shoulders and elbows, and gently inhale with arms raised.
Arms were lifted up to the level of the chest and the two tigers were facing each other. The arms were curved and the eyes were connotative. Keep this state for a while and breathe naturally.
Slowly open the arms and try to go outwards. Naturally expands backwards, opens your chest and opens your shoulders as you open your arms, and slowly inhale. With his arms still level, his elbows are naturally curved and his head looks straight.
After the arms reach their maximum, they slowly converge forward and inward to hold the ball. They slowly exhale as the arms merge. During the process of combining arms, the eyes look flat between the arms and observe the sense of gas between the arms.
The arms are opened and closed 3 times, and then naturally fall from the front of the body and return to the body side.
Essentials: (1) Do not lift your chest when you open your arms, and do not raise your jaw. (2) Always keep your elbows and wrists loose. Principle: This type has the effect of opening up the chest, and the opening and closing of the arm and the palm is very easy to experience the sense of gas. Constant dilation of the fingers, the swing adjustment of the hand Sanyin Sanyang, driving the body. Practice for a long time, can feel the whole body visceral fever.
The third type of rotating heaven and earth hands from the body after the natural mention, palms inward help at the two kidneys, natural breathing, meaning to keep the two kidneys. Keep your body straight, turn your head in a clockwise direction and turn your head 9 turns slowly. Your eyes will be closed.
Then turn 9 times counterclockwise. When turning round the head, be careful not to shake the area below the neck.
Natural breathing during turning.
Take the midpoint of the center line of the two feet as the center of the heart, push the waist with the palm, turn 9 times in the clockwise direction, and then rotate 9 times in the counterclockwise direction. When rotating, the upper body is naturally pitched with the rotation of the waist and the feet remain motionless.
The natural breathing during the tummy turns.
With the ridge as the central axis, head to lead the body slowly to the left and back to the maximum, pause for a moment, then slowly turn, continue to rotate in the front, continue to the right and continue to turn to the maximum, pause for a moment, Then turn. This repeated 3 times.
When you turn your body, your eyes will look far to the left and right, watch your head and neck, keep your body straight, and don't bend over. Don't move your feet.
Inhale when turning backwards and exhale when returning. Both are the same. The body is still in the eyes, eyes are flat, meaning to keep two kidneys. Hands and kidneys, rubbing up and down 21 times, intentions note palms.
After Momo, his hands fell naturally from the body and returned to the body side.
Essentials: (1) The effect of rubbing the kidney should be as deep as the inner one, not rubbing the skin surface.
(2) The rotation of the head and waist should be uniform and sleek, and stiffness and hard power should not be used.
Principles, turn around to relax the capital of Zhuyang, turn around the middle axis and the center of law. This type involves the various joints of the body, so that the body is fully exercised.
The fourth type pushes the window and looks forward to the moon and slowly raises the hands from the frontal midline. The palms are upward, the fingers are relative, the tiger's mouth is open, and the palm is contained. Raise your hand and slowly inhale.
When the hand is lifted up to the chest, the arm rotates inwards, flipping the palm down, and the eyes recede. The two palms gently press down, fall to the abdomen, and slowly exhale with the palm.
Turn the palm up again and slowly win it. As before repeated 3 times.
Hold your palm to your chest, slowly inhale, and naturally move to the right leg with the palm of your hand. Take your left foot to the left front and your heel touches the ground first. At the same time, your arm rotates inwards. Turn your palm outward. Gradually shift your center of gravity to your left foot. Use your full sole of the foot. Move your hands slowly forward with your center of gravity. Palms are pointing forward. On, gently exhale.
The center of gravity gradually recoils to the right leg and lifts the left toe at the same time. The two palms slowly return to the chest inwards and gently inhale with the palm. Then move the center of gravity forward and push the palm outward as before and repeat 3 times.
When the center of gravity shifts back after the third pass, the left foot is retracted, and the center of gravity is shifted to the left leg, and the right foot is taken to the right front. At the same time, the palm is turned and pushed outwards. Symmetrical exercise with the left potential, a total of 3 times.
With his right foot down, his hands retracted from his chest, his palms turned inward, and he turned back down from the midline of the front of the chest to the sides of the body.
Essentials: (1) When pushing the palm to the left and right, pay attention to moving the body with your knee. Naturally, the two arms are curved, and the shoulders fall elbows, steps, flips, shifts the center of mind, and pushes several movements at the same time, maintaining a high degree of coordination. (2) Pay attention to the feeling of both hands when pushing palm.
Principle: Shuangzhang runs between the chest and abdomen, allowing the hearts and kidneys to intersect with each other. The right and left pushes play a role in replenishing the body and nourishing it.
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