1. The advantage of Taijiquan for the elderly is to improve flexibility
The running movements of Taijiquan are mainly cuddling, twisting and twisting. In this way, the muscle strength and endurance of our muscles can be improved, and in the long run, it can improve the flexibility of the human body. When Taijiquan is played, it can be combined with multi-directional and large-scale activities, such as downward movement and kicking, which can not only improve the flexibility of muscles, but also improve the flexibility of joints.
2. The benefit of Taijiquan for the elderly is to improve their cardiopulmonary function
Practicing Taijiquan more often in daily life can also help the elderly effectively improve their cardiopulmonary function. Generally, the cardiopulmonary function of the elderly is relatively poor, which is why the elderly are often prone to illness. As long as we practice Taijiquan more in our daily life, we can help the elderly to quickly and effectively enhance their cardiopulmonary function. This is because when practicing Taijiquan, we should keep our breath natural and calm, and during the practice process, we can also effectively enhance the capacity of the chest cavity and increase the number of oxygen and carbon inhalation through deep, long, thin, slow and even abdominal breathing, so as to relatively improve the oxygen uptake of all organs.
3. The advantages of Taijiquan for the elderly make up for the deficiency after tomorrow
The modeling structure of Taijiquan is exactly “there is up and there is down”. The moves are interchanged left and right, and the body shapes are complementary up and down, forming a symmetrical movement of internal and external unity.
The method of drawing moves emphasizes that people want to be left first and right first, and people want to be up first and down first. When exerting strength, it is important to spit in front and support in back, dry up and step down.
Therefore, when practicing Taijiquan, we must achieve the unity of opposites between body shapes, and integrate what our brains think and thinking.
Thus, it effectively strengthens the reverse regulation function of the brain, maintains the overall coordination and balanced development of human motion, and overcomes the defect of one-way motion.
4. One of the advantages of Taijiquan for the elderly is that it improves the sensitivity of the nervous system
The aging of the human body originates from the atrophy and failure of the nervous system.
The big difference between Taijiquan and other boxing is that it is a kind of movement that does not force the intention, emphasizes the intention but not the form, and controls the body with the idea.
Taijiquan Exercises and moves, concentrating on the body, guiding Qi with the mind. All changes in shape and every move can not be emphasized. The intention is to be the first, the intention is not to move, the intention is not to move, the intention is to move, the body follows, the intention is to be static and the form stops. The so-called idea is also a variety of instructions and signals issued by the central nervous system of the brain.
Precautions for the elderly to practice Taijiquan
1. The posture is balanced
At the beginning of learning, the posture can be higher or lower, but the height should be determined when the posture starts. In the future, the whole set of movements should generally maintain the same height. Those who are young and frail can take a high posture, especially those with high blood pressure and heart disease. Never lift your legs or squat down.
2. Be prepared
Practice boxing in the morning. It’s best to empty your bowels, drink some soymilk, malt milk and other drinks, or eat a few biscuits, but never be full. Then you can do some random preparatory activities in combination with walking, then stand still for a moment, adjust your breathing, eliminate distractions, and prepare for boxing.
3. The speed should be uniform
Taijiquan should be slow rather than fast. Practice Kung Fu from slow to lay a foundation. Learn the movements first and master the essentials. After proficiency, no matter the speed is slightly faster or slower, it should be kept even from beginning to end.
4. Proper exercise
The elderly and the weak should adjust the amount of exercise appropriately according to their own physical conditions, and should not be greedy for more and faster. You can practice in one group or several groups. You can also practice one or two formulas, such as holding the tail of a bird, cloud hand, rising momentum, etc.
Practice principles of Taijiquan
1. Relaxation is relaxation. Relax your muscles and spirit, and take a natural standing posture, which is comfortable and natural. When practicing boxing, the movements are soft and round, and there is no need to be nervous and hard. As the whole body relaxes, the blood vessels also relax, which can promote the reduction of blood pressure, enhance the elasticity of blood vessels, strengthen the nutrition of myocardium, and help prevent and treat various cardiovascular diseases.
2. Quiet is quiet, quiet, concentrated and free of distractions. It has a unique effect on regulating the functions of the cerebral cortex and the autonomic nervous system, and has a good effect on the treatment of neurasthenia.
3. Softness refers to the soft, coherent, not anxious, not irritable, up and down, internal and external combination, eye rotation and step change, which can organically coordinate various parts and organs of the whole body, improve the regulatory function of the nervous system and the coordination between various organs, so as to enhance the functions of all aspects of the human body, promote metabolism, and improve the adaptability to the outside world and disease resistance.
4. Deep means that the breathing is even, deep and long, calm and stable, and the Qi sinks into the elixir. It can strengthen the depth of breathing, maintain the elasticity of lung tissue, and increase the lung capacity. It has a good effect on enhancing the function of the respiratory system and helping patients with pulmonary tuberculosis recover.
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