Chinese gymnastics Tai Chi. Ancient Chinese therapeutic exercises. Description of exercises

Everyone is more or less concerned with his health. Most people use different diets or go for fitness to normalize the body and prevent excess weight. However, not everyone can withstand such loads all the time. The way out of this ambiguous situation is one - the Chinese gymnastics Tai Chi. This ancient non-traditional medical discipline helped people to cure serious illnesses and fight against old age from time immemorial.

General concepts

Chinese gymnastics Tai Chi is a complex of exercises, which does not require huge efforts and special training. It is based on three criteria: dance grace, health system and fighting technique. Each component is in complete harmony with the rest. It is through this that the effect of unity with the world around us is achieved.

Tai Chi teaches the human mind to interact with the body through complete contact. Each movement of hands and body, performed during gymnastics, is visualized and controlled by the mind. Due to this, the body concentration 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 Tzu. The emperor ordered Yin Gan to come up with a great dance that could heal the sick and would be able to the simple people. As a result, the sage invented a set of exercises, consisting of smooth movements and fighting racks.

Who is shown the Chinese gymnastics

Exercises Tai Chi allowed to everyone, despite his age. In China, people are engaged in this gymnastics in the fresh air at dawn. It is believed that this is why life in the country is so long. In Russia and all over the world there are thousands of special schools where they learn to synchronize breathing and perform soft movements, imitating various forms.

Chinese gymnastics Tai Chi gives its fruits only in time, so do not wait for immediate 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 for fitness, run in the morning or follow a diet. In addition, gymnastics allows to improve flexibility, normalize the activity of internal organs, reduce pressure and calm nerves.

Benefit from Tai Chi

The results of the impact of Chinese gymnastics on the body can not be overemphasized. Regular exercises increase the flexibility of joints, strengthen the central nervous system, increase immunity, activate hidden areas of the brain, improve coordination, normalize the work of the heart and intestines. Multiple studies have shown that the Chinese gymnastics Tai Chi is extremely effective in the fight against osteoporosis. Such an amazing effect is achieved through carefully thought out slow movements. Scientists believe that constant training reduces the risk of colds to a minimum and contributes to the strengthening of muscle tissue. Many doctors recommend such gymnastic exercises during rehabilitation after fractures.

The healing effect of trauma

Any Tai Chi master will say that the balance is paramount in gymnastics. It is this ability that in life serves as a guarantee of health. Tai Chi is recommended not just for elderly people who often lose coordination and fall, get fractures of different degrees.

Scientists have proved that traumas of this kind in old age give serious complications, affecting, among other things, longevity. According to statistics, most often elderly people are hospitalized with a fracture of the neck of the hip. It is almost impossible to recover at this age after such a trauma. Help can only smooth movements with carrying weight from one leg to the other. Thus, the Chinese gymnastics not only teaches coordination, but also strengthens the bone system after serious injuries.

Psychological and physical impact

It is proved that Tai Chi classes significantly reduce the fear of falling. Numerous studies of psychologists have shown that after 3 weeks of regular exercise, 30% of people have confidence in their own abilities and abilities, after 3 months of gymnastics - 60% of those engaged. It is a matter of equilibrium, which reaches its highest degree towards the end of the course.

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

Important nuances

In exercises, not only the body should participate, the spirit is also important. Regular training helps to escape from reality and to know the depths of your mind. For the classes, an important nuance is music. Proper soundtrack creates a suitable inner mood, promotes rapid relaxation. The best option is the melodies of a flute or other Asian traditional instruments. In the room is not superfluous to add the sounds of nature.

Tai Chi is suitable for people with an overabundance of weight. Exercises do not require physical effort. Regular classes allow burning more calories than with morning jogs.

Where to start

Tai Chi classes can be practiced on any surface, most importantly, that it is not slippery. Shoes should be with a thin rubber or leather sole. Normal socks are allowed, but with a strengthened foot. On a soft lawn you can practice barefoot, if the land is not cold and there is no wind. Clothes - free, light, so as not to hamper the movement.

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

Exercises for beginners

Tai Chi for beginners is reduced to three main rules:

1. Any movement is slow and smooth.
2. All concentration is directed to your own body.
3. Breathe should be free and evenly. The basis of Tai Chi for beginners are the movements "Waterfall of freshness" and "Circles on water". The first exercise is performed on the bent legs on the width of the shoulders. Hands stretched, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be strained. Movement repeats the flow of water. After reaching the maximum inclination, you should slowly return to the starting position.

During the exercise "Circles on water" one hand is put on the lower back, the other - on the stomach. The pelvis performs smooth rotation in a circle, then sideways.

Complex of basic movements

In Tai Chi, the description of exercises is reduced to the mental representation of a certain form and the subsequent imitation of its projection by the body and hands. Each set of movements should be performed 4-6 times per occupation in any order. In Tai Chi exercises are carried out only on bent legs. "Immersion in Chi" is the main movement in Chinese gymnastics. After a deep inspiration, the arms rise to the level of the shoulders, then slowly straighten before them.

Exercise "Horse mane" consists in the alternate synchronous removal of the right and left legs and hands forward.

The movement "Hug the moon" is reduced to an improvised girth of an imaginary sphere. For this, the arms bend over the head. In this case, the legs should describe the same circle.

For the "Throw" exercise, make a slow thrust with the body back, then forward, while simultaneously bending the left arm in the elbow to the level of the forehead. The feet do not come off the ground. The right hand turns with the palm down on exhalation.