Tai Chi exercises
Taichi - it heals gymnastics, martial arts and dance at the same time. Tai Chi comes from ancient China - at a time the idea to create a dance that can improve the body, strengthen the morale, to restore the broken relationship with the mind body.
Today, Tai Chi masters recommend this technique if you want to strengthen the joints and muscles, increase flexibility of muscles, improve coordination, reduce the period of recovery after fractures, traumas. Tai Chi also serves as an excellent prevention of osteoporosis, a means to raise the general tone.
Tai Chi can be studied as a martial art, but it should attend a special section. If the goal is to improve your health with the help of the exercises, it is said to be master of Tai Chi, complex exercises there - just take a few lessons and you can continue, if desired, the exercises at home.
The mistake would be to learn Tai Chi with the aim to lose weight. Features Tai Chi - a smooth motion, a constant concentration and meditation, rather than speed and strength. This exercises teaches control your body and mind. It is based on the doctrine of energy, which ensures proper circulation and physical, and spiritual health.
How to start training Tai Chi
As she exercises is not intended bustle and dynamics, to start learning the art will also be slowly. First you need to learn to control the body - to be able, standing on one leg, do not fall, while keeping the right spine and the right to move his legs and arms. In the process of training Tai Chi muscles gradually get used to the stress, decreases joint pain, improves stretch.
The longer the exercise, the greater the impact on the minds of Tai Chi. Those who are constantly engaged in gymnastics, they say that the improved performance and concentration, irritability, leaves, aligned emotional background, noticeably improves the condition of the nervous system.
In gymnastics there is practically no contraindications, it can be applied even to cancer patients and the elderly.
To practice Tai Chi suit shoes with thin soles to better feel the surface of the floor or the ground. It is also permitted to engage in bare feet or socks, permitting the temperature in the room. Training form should be such that does not hinder movement, and does not distract from the exercise.
Tai Chi can be engaged on a daily basis, such as, for example, yoga, indoors or outdoors. It is important to monitor the external temperature - it should be comfortable, that is not too hot and not cold.
Another important point - is the choice of Tai Chi masters. If the goal is to restore the relationship with yourself, and not just take your time, you should find someone who has long been practicing Tai Chi. Now, in many fitness centers offer a gym, but in most cases we are talking only about unusual aerobics without meditation and self-knowledge.
Tai Chi also important individual approach from the coach, and pay attention to it. Should take into account your psychological and physical condition.
Examples of exercises
Here is an example set of exercises Tai Chi:
- "Immersion in Chi." It is necessary to stand up straight, legs spread to the width of the hips, distribute your weight on your feet, bend your knees (slightly). This is known as the starting point. After its adoption have to take a deep breath, raise your arms to shoulder level, raise hands, bend the elbows, the palms were at the level of the forehead, and then straighten your arms in front of him. So you need to make 4 times;
- "Embrace with the moon." It is assumed the starting position described above, is a deep breath, folded his hands as if holding a ball, toes on the right foot hits the ground, her heel in this regard left ankle. The right knee is put aside;
- "Horse mane". Continuing to stand in a pose "Embrace the moon", a deep breath, take a step to the right. Legs thus should be placed slightly wider than shoulder-width apart. The right hand is exposed forward, her elbows slightly bent, brush rises and turns his hand to his face. The left hand should also be bent at the elbow and her wrist pressed against the thigh (upper part), the brush is pulled forward;
- "Jerk." Continuing to stand in a pose "horse mane", you need to take a deep breath, lean back, slowly straighten, bend the left elbow so that his hand was on the level of the forehead. The right hand is also bent at the elbow, palm facing down. Then you need to take a deep breath, throw the left hand sharply forward. Her brush with the bent and the palm facing forward.