Tai chi is a type of gymnastics that originated from China. It combines elements of martial arts, harmoniously intertwined with easy-to-perform gymnastics. The success of this type of sports activity was discovered and highly appreciated by people all over the world.
Tai chi will teach a person to relax in classes and spend time with benefits for health and oneself. Almost everyone can attend tai chi training, regardless of age, weight category or endurance. But visiting a doctor is good idea, he will definitely tell you whether tai chi is right for you or not. To avoid overexertion, constantly evaluate your own well-being, and if you become overexerted, lighten the load or rest.
Once upon a time, tai chi was considered a kind of leisurely movement exercise, reminiscent of both dance movements and elements of martial arts. That's what makes her beautiful. Despite its martial origins, tai chi techniques are not based on tension or constant effort. The main thing is relaxation, which you achieve through tai chi classes.
If we evaluate the impact of tai chi classes on human health, we can draw a colossal conclusion - even the very weak health of the classes does not have a bad effect; on the contrary, you get the maximum benefit for the body from the training itself. The essence of the classes is simple - alternating specially separated smooth and neat, almost intuitive movements.
A person initiated into the tai chi technique is able to direct personal energy in a useful direction in order to feel his own body and its slightest urge to action. Interestingly, the active use of this technique in life helps to establish and improve the emotional background and improve the functioning of the body. In addition, during tai chi classes you will become familiar with the basics of martial arts.
How did the special tai chi gymnastics come about?
Tai chi was not so long ago only a military technique in China, but it appeared relatively long ago, in ancient times. There are various beliefs and stories about this, in which you can hear different stories about the emergence and development of this technology in the world of people.
One of the most plausible stories convinces a person that the technicality and flexibility of the movements of this gymnastics are due to the movements of the snake. They imitate them quite well. According to legend, a martial arts expert witnessed the fight between a crane and a snake. He was so delighted with the clarity, dexterity and measured calm of the snake's movements that the tai chi technique was soon born.
And for good reason. Over the course of many centuries, the people of China have improved their emotional, physical and mental well-being through this technique. It is also important that constant exercise can give a person a cheerful state of health and excellent health. The interweaving of combat and tai chi gymnastics has spread outside of China over the past couple of decades. For many people, it now replaces fitness classes and other intense physical activity.
What is the significance of tai chi training?
- As already mentioned, tai chi helps a person stay energetic and alert. At the same time, it promotes active relaxation, both physical and emotional-volitional.
- Knowledgeable people claim that exercises of this kind help prevent the occurrence of bone diseases and fractures. You strengthen muscle tissue, joint elements, your body becomes elastic and resilient, you improve motor coordination
- Tai chi classes are recommended for people who have recently suffered fractures and various types of injuries.
- Exercises also have a deeper effect on the body - blood flow increases, the functioning of the cardiovascular system improves, and blood pressure improves. As a result, a person who exercises increases the body’s immunity and maintains his health.
- The benefits of tai chi for overweight is also wonderful - one activity burns from three hundred calories
- During training, you learn to control your own body, not only its bodily shell, but also your own thoughts. It’s not for nothing that Tai Chi is put on a par with meditation.
- Classes are available to all people, and in some cases even to people with limited physical activity. You don't need special clothing or equipment
- First, attend a class with a trainer, then you can practice at home, even daily
- Monitor the depth of your breathing during training - it relaxes and helps fight stress.
- Tai Chi helps improve and develop peripheral vision during active activities
- Sometimes there is a slight dizziness - the exercises work well on the vestibular system.
Rules for practicing tai chi
- To start using tai chi, make sure you wear comfortable clothing. Let the clothes not restrict movement and be comfortable, made from natural fabrics
- During class, it is best to engage in physical activity by removing any shoes and wearing non-slip socks or bare feet.
- Exercise in a ventilated room, and, if possible, in the fresh air
- Master coordination of movements and balance, do everything smoothly and feel the body.
Tai chi (or Tai Tzu) - (the great limit) in the ancient Chinese interpretation is a state or place where the boundaries between the spiritual and the material are erased. It is to this state of unity of Spirit and Body that Tai Tzu practices are aimed. When it comes to martial arts, people often think of striking, vigorous movements, and hard physical contact rather than rhythmic, slow, meditative movements that promote inner relaxation and calm. However, this is how the movements taught by a tai chi master are described.
Story
The origin of this style took place many centuries ago. It originated from the practice of qigong - ancient art, teaching all kinds of methods of regulation and control of body processes. Some sources date the formation of tai chi 2500 years ago, but the exact age of this art is difficult to determine. The objectives of tai chi are self-defense, inner peace and balance. Those who practice tai chi say that a master of this martial art can repel absolutely any attack in such a way that
the attacker nor the witnesses will be able to say how it was done. There is internal energy in their movements. To direct it, a trained person requires minimal movements that are almost unnoticeable. A well-trained person, with the help of a small amount of internal energy, can neutralize an attacker with great strength.
Qi
Traditional Chinese medicine views a person as a miniature universe consisting of elements that are in constant interaction, such as earth, wood, water and fire. It is believed that these five elements permeate every human organ, as the five components of the universal energy qi, which is vital 
the power of the world around us. Inside a person, it circulates through its own channels - meridians. It is believed that a person is healthy when energy circulates freely along the meridians. Tai chi, like qigong, teaches flow regulation vital energy in your body. The Chinese believe that tai chi prolongs life by slowing down aging, increases flexibility and strength of muscles and ligaments, and has the ability to heal 
high blood pressure, heart disease, digestive disorders, arthritis, depression, skin diseases, cancer and many other disorders. Unfortunately, on this moment Not enough research has been conducted to confirm or refute the presence of such properties from a scientific point of view. But today there are already conclusions from scientists who have studied this style.
Equilibrium
Doctors have observed the effects of tai chi on older people, namely their ability to avoid falls by maintaining balance. These studies are quite important, since injuries from falls often lead to serious complications in older people, and sometimes to death. The most serious injury is considered to be a fracture of the femoral neck. Half of the elderly patients hospitalized with this injury practically do not regain their previous level of mobility. Since the art of tai chi practices smooth, unhurried movements with alternate transfer of body weight to each leg, as well as coordinated movements of the body and legs, we can conclude that this greatly increases the ability to maintain balance and prevents accidental falls. This has been experimentally proven. One study compared two groups of men over 65 years of age. The first group practiced tai chi (without engaging in other sports), while the second group was mostly sedentary 
life and have never practiced this style. The first group showed significantly better results when testing flexibility, the vestibular system and the functioning of the cardiovascular system. In another study, with a control group of 22 men and women aged 22-76 years. All people showed mild imbalance. After eight weeks of training, the group significantly improved the functioning of the vestibular apparatus.
Fear of falling and increased self-confidence
Another study found that tai chi classes reduced the fear of falling (and therefore injury), from 56% to 31% in a group of people over 70 years of age. General confidence in yourself and your ability to maintain balance is additional advantage tai chi, which has significant benefits for physical and psychological health.
Strength and Endurance
People over 60 who practice tai chi for an hour three times a week significantly increase flexibility, muscle strength and endurance over 12 weeks. In addition, tai chi increases the oxygen supply to the organs and tissues of the body. This feature is beneficial for people of all ages, since due to many factors in modern image Throughout life, a person often experiences a lack of oxygen.
Simplicity
Each tai chi movement is slow, smooth and graceful. It may seem like almost no effort is required. Many people wear regular casual clothes and shoes during classes instead of tracksuits. Is this really gymnastics? Without a doubt! Tai Chi Chuan is a refined system of exercises that originated around
1000 AD e. This Chinese one unique system, is a kind of gentle martial art that involves meditation with proper breathing, and a set of exercises consisting of continuous smooth and round movements that engage the entire body. Closely related to martial arts, medicine and meditation, tai chi combines slow, fluid and continuous movements with mental focus. The result is improved body-mind coordination and increased energy flow.
"Zi" - the energy of life, helping to maintain the harmony of the mind and the health of the body. Tai Chi gymnastics can be practiced in centers oriental culture, community centers and fitness clubs. Its popularity can be explained by its accessibility and simplicity. There are no contraindications to tai chi, and even people with diseases that preclude participation in any other type of gymnastics or sports can practice it. Overweight people, elderly people and people with arthritis - this is a small part of the list of people for whom complexes of exercises of this ancient health-improving gymnastics are recommended.
Benefit
People who practice tai chi say that listing all the healing properties of this ancient Chinese gymnastics would take many pages. These sets of exercises improve coordination of movements, balance, flexibility; useful for respiratory diseases, for improving the nervous, digestive and cardiovascular systems. Also, training helps strengthen tendons, muscles and joints, and improves metabolism. Some studies have shown that such exercise also lowers blood pressure and improves heart function. Besides everything
tai chi has one more thing listed above useful property– stress relief (thanks to breathing exercises, ancient relaxation techniques and music accompanying the session). This alone is enough to start training.
Music
When conducting classes, music and sound are also important, creating an appropriate internal mood in the practitioners. This music organically combines the soft, unique sounds of the Shakuhachi flute and other traditional instruments with the living sounds of nature. In such music it is possible to achieve not only the creation of a coherent work, but also consonance, directing the listener’s attention to achieving a state of unity and internal concentration.
Spirit and body
Tai Chi exercises involve the mind and body. However, it is still difficult to say whether the first or second benefits more from such gymnastics. These workouts also help a person break out of the routine of everyday life, which often limits the possibilities and ways of self-expression.
Gymnastics for older people
With age, a person hardly becomes healthier. Over time, the mobility of the joints decreases, the muscles weaken and flexibility is no longer comparable to before. Because as a result, a person has little ability to maintain balance, which leads to an increased risk of falling. For the most part, falls are accompanied by 
most injuries are to the elderly. Many tai chi exercises involve moving weight between the supporting leg and the less loaded leg. This strengthens the leg muscles and helps develop the ability to maintain balance and balance, which is very
important for older people. Old man, who practices tai chi for an hour twice a week, performs various tasks easier than his peers physical exercise such as bending, getting up and down, walking, lifting heavy objects and putting on clothes.
Body weight
Since such exercises do not require much effort, such gymnastics are good for overweight people who are unable to exercise due to excessive obesity. If regular exercise and walking causes pain, you might want to try tai chi. Experts say that regular exercise will help you burn calories and get rid of excess weight.
Choosing a group for classes
Have you decided to take up tai chi? Follow a few tips to save time, effort, and avoid beginner mistakes.
- Try to attend at least two classes if possible. various groups. Ask the instructor to allow you to observe at least a couple of training sessions.
- Determine whether the instructor's teaching style and style suits you and how comfortable you feel in the group.
- Ask your instructor about his or her experience. Specifically: How long has he been practicing tai chi? Who was his teacher? How long did the training last?
- Talk to people in the group. Find out how much they practice and how satisfied they are with the results.
- You should like both the group and the activities. If you look at your watch from time to time, then you don’t like training, and wait great results not worth it.
- Remember that practicing each sport should be preceded by a consultation with a doctor.
Tai chi chuan is the full name of this art. The technique originated in China many centuries ago. Initially, this was the name of a type of martial art that used the internal resources of a person. According to legend, its founder was a Taoist monk who watched the fight between a crane and a snake. From here came the smooth and at the same time precise movements characteristic of tai chi.
Until the 20th century, the art of tai chi was passed down exclusively within the family.
Tai chi - the way of harmony
Today, the tai chi technique has changed somewhat and has begun to resemble a harmonious combination of martial arts and gymnastics. Her goal is to achieve harmony in everything: movements, expression of feelings, communication and, of course, physical health. Tai chi, first of all, teaches you to achieve balance. First - physically, when the student learns to coordinate all his movements and at the same time breathe correctly. And then - in the soul, because physical balance helps to achieve inner harmony.
It is not for nothing that the symbol of tai chi is the traditional yin and yang.
Tai Chi gymnastics is based on gentleness, which, according to the Chinese, can generate brute force if necessary. Muscle strength is achieved through proper load distribution, relaxation and stress relief.
Benefits of tai chi
Tai chi helps to regulate the nervous system, so it is recommended for those who suffer from depression or are under stress. Special exercises make the body more flexible and strong, help strengthen joints, and help prevent osteoporosis and bone fractures. The technique has a beneficial effect on the functioning of the cardiovascular system, helps normalize blood pressure and effectively strengthens the immune system. In addition, tai chi helps to significantly shorten the rehabilitation period after various injuries and illnesses.
There are practically no contraindications for practicing tai chi, since it allows you to avoid overexertion. Despite the apparent ease of movements characteristic of tai chi, it forces all muscles to work, correctly distributing the load on them. This is why the body becomes more toned and stronger after exercise. And smooth dance moves help you lose up to 300 kcal in one session. And at the same time, you should not confuse tai chi with fitness, because Chinese is aimed at healing and harmony, and not at weight loss.
It is believed that with age a person loses mental acuity. But if you constantly keep your thinking abilities “in shape”, this can be avoided. For example, do simple exercises “in between times.” They will allow nerve cells brain to preserve youth and performance for a long time.
Instructions
When you do your usual daily activities (getting dressed, moving around the room, taking a shower), try doing them with your eyes closed: this will allow other senses to become active.
Perform at least a few actions during the day with your non-dominant hand: if you are right-handed, try writing a few lines with your left hand, holding a spoon or a toothbrush with your left hand. If you are left-handed, let your right hand. This will force the pathways and cortex of the opposite hemisphere of the brain to perform unusual work, thereby expanding their capabilities.
When performing various calculations, do not use a calculator; if possible, do the calculations in your head.
Come up with unusual uses for common things. You can do this mentally, or you can bring your ideas to life - then you will also fill your “habitat” with unusual creative things.
IN different times, V different countries People have often thought about how to stop aging, maintain efficiency, and even enjoy the usual joys of life even in old age. Man has never, neither in ancient times nor today, wanted to get sick. And he certainly didn’t want to die. People have always believed that they live too short a time.
Therefore, we always wanted to find a means to increase our life expectancy. A striking example– tai chi gymnastics.
tai chi
Over its centuries-old history, Chinese gymnastics has developed exceptional methods that help improve health, preserve youth, and increase life expectancy.
Those who have ever been to China have probably noticed that at sunrise you can see people gathering in one place and making slow, smooth movements reminiscent of morning exercises. But, rather, it is relaxing gymnastics. It is called tai chi gymnastics, and it is one of the most used in the world.
Tai chi is the most important part Chinese culture, the door to unraveling many of the mysteries of the human body. In China, many people practice tai chi. Every morning, in parks and gardens, you can see people, both young and quite old. Every day, in any weather, they practice tai chi.
It's amazing that this method arose as martial arts, it appeared about four hundred years ago, but to this day, for example, it is included in the training of Chinese astronauts. Tai chi exercises are based on balancing qi energy - body energy or vital energy.
The world of tai chi surprises with its diversity. Based on ancient Chinese Taoist teachings, the art of tai chi teaches methods of self-improvement, combining both soft and slow methods and hard, fast ones.
This reveals the basic principle of tai chi - the skillful combination of the opposites of yin and yang. Yin means peace, tranquility, relaxation, softness, slowness. The qualities of yang are dynamics, movement, tension and speed.
Human life also exhibits various extremes, which you can learn to control with the help of the art of tai chi.
Tai Chi gymnastics is the art of following order. When practicing tai chi, you need to use consciousness, but not brute force. Therefore, you should not practice mechanically. You must be aware of every movement.
The basis of every meditation is a state of peace, but tai chi is based on the principle: seek peace in movement, maintain peace in movements. This means that movement and rest are inseparable. Rest and movement rely on each other. Thus, in tai chi you can practice not only standing and sitting meditation, but also dynamic meditation.
Features of tai chi exercises
A set of tai chi exercises mainly works to relax the muscles, but at the same time keep them in good shape. The main focus is on coordination of movements and breathing.
Tai chi exercises greatly develop coordination in space and help a person learn to coordinate parts of the body individually.
It is worth noting that Special attention focuses not only on the final form of the movement, but also on how the movement is made. Practicing tai chi is not as easy as it seems at first glance. Despite this, gymnastics is accessible to people of all ages, because all exercises can be done depending on physical condition and varying degrees of difficulty.
What effects can you expect from tai chi training?
The first and most important effect is harmonization and calming nervous system. The second effect is improvement vitality, improving brain function. And, a more long-term effect is improvement in the condition of the joints, spine, and coordination of movements.
Video on the topic of the article
Tai chi (sometimes pronounced tai chi) is a method of self-defense and artistic martial gymnastics that originated in China several centuries ago as a combination of several similar, but still different exercises. More official name This technique is taijiquan (or taijiquan), which loosely translates as “highest ultimate boxing.”
According to Peter Wayne, assistant professor of medicine at Harvard Medical School and director of research at the Osher Center for Integrative Medicine at Harvard, tai chi is often called a "form of gentle exercise."
"Tai chi is set of exercises, which combines slow, “soft” movement body, breathing, and various cognitive components, including focused attention, imagery and multitasking" Wayne said in an interview with Live Science.
The grace and beauty of tai chi
Although its exact origins are unknown, Tai Chi likely evolved from ancient forms of Eastern martial arts healing, philosophical and spiritual practices, Wayne writes in his book The Harvard Medical School Guide to Tai Chi (Shambhala, 2013).
Tai chi remains a popular practice in China, where it is practiced daily in large numbers, often early in the morning in parks and other open spaces. Over the past 50 years, tai chi has become a popular technique outside of China, including actively gaining momentum in Russia. Tai Chi training is practiced in hospitals, community centers, colleges, sports clubs in many countries.
Chinese and foreign doctors and researchers have documented and described the many health benefits of tai chi exercise:
- Improving balance and coordination of movements.
- Development of flexibility and endurance.
- Stabilization of blood pressure, heart function, mental health.
- Reducing risk factors for stroke, fibromyalgia, Parkinson's disease and Alzheimer's disease.
The art of Chinese martial gymnastics tai chi
Tai chi - safe exercise technique for people of all ages. This technique is often compared to yoga. And like yoga, tai chi comes in many forms. According to the most common forms, this is the Yang style; other popular forms include the Chen, Wu, Hao and San styles, according to the International Yang Zhuan Association.
Dance movements are characteristic of tai chi
Each style is individual, but there is one thing that unites them - slow, measured and carefully organized movements. One movement smoothly flows into the next - it resembles a dance. In tai chi, this choreographic set of exercises is called a form or set, and each set of exercises contains a specific number of movements or postures. For example, in Yang style tai chi, there can be as many as 150 movements. Tai chi practitioners sometimes perform a set of exercises with a weapon in their hands, such as a sword or staff.
At the most basic level for beginners, Chinese tai chi exercises can involve simple exercises such as light squats, twisting, moving the arms forward and up and over the head, or moving the legs from side to side. Although simple, correctly performed movements increase muscle strength and concentration.
A typical Tai Chi set includes movements designed as warm-up exercises that provide moderate aerobic activity, help prepare the musculoskeletal system for further exercise, and promote deep breathing and relaxation. These progressive movements are followed by poses that work different parts of the body, from the chest and torso to the hips and legs. The names of these poses are intended to provide information about how the body should be moved. Hence such names as “push and push”, “spread the clouds with your hands”, “grab the sparrow’s tail”, etc.
A typical Tai Chi set may also include relaxation exercises, which should ensure an even distribution of energy throughout the body. The red thread running through the sets of exercises is the spiritual components: Chinese concepts of balance, yin-yang, qi (internal energy), energy flows.
Health Benefits of Tai Chi
The leisurely nature of tai chi makes it perfect shape exercises for the elderly, sick or disabled. However, tai chi is widely practiced by people of all ages who are in good health. Research shows that the benefits of tai chi apply to people living anywhere in the world, from healthy college students to heart disease patients.
Spiritual practices are no less important than the physical component
In most Western scientific research the focus is on the physical elements of tai chi chuan exercises rather than the spiritual aspects of the practice. And the health benefits are numerous—so great that many hospitals in developed countries conduct tai chi classes for their patients. A 2012 study published in the journal Disability and Health found that tai chi was a more effective practice than traditional physical therapy for recovery among older hospital patients who had previously been injured by a fall.
The benefits of Tai Chi include strengthening cognitive function and memory, improving balance and muscle strength, improving quality of life and sleep and strengthening immune health; tai chi has a beneficial effect on the spine and allows you to lose weight.
Tai Chi training for beginners
Warm up with proper breathing and concentration. As in any martial art, you cannot simply break the board by using force. This requires great concentration. First you need to cleanse yourself of negativity. To do this you will need to focus your attention and use your potential. You should start with exercises to train proper breathing.
Tai Chi breathing exercises - the cornerstone of exercise
First way:
- Place your feet shoulder-width apart, not wider.
- Place your hand on your lower abdomen about 5cm below your navel. Press lightly.
- Inhale and exhale through your nose slowly (keep your lips together loosely), feeling the air rise from the area of your abdomen where you touch. If you don't feel the area moving, place your hand a little higher.
- Focus on all parts of the body one at a time. Once you have mastered your breathing, begin relaxing each part of your body one by one. Start from the feet and gradually work your way up to the scalp. Pay attention to every part of the body - right down to the nails. You realize that your whole body is tense, even if you didn't notice it before!
- If you start swinging, that's good. This means that you are relaxed and your body is not tense to maintain balance. If this happens, consider shifting your focus to your legs and lightly coordinating them until you gain stability.
Second way:
Find your inner scales
Root yourself
One of the concepts of Taijiquan is “rooting.” It's easy to imagine: right in a tai chi class, imagine that roots are growing from under your feet. You are part of the earth, never losing your balance, focus or centering. Your limbs sway like branches in the wind, unwavering from fear or anticipation. You are rooted.
This does not mean that you or your feet are stiff and hard. Vice versa. Imagine the roots underneath you, they are part of you. They allow you to have freedom of movement because you cannot fall, you cannot fail, and you will always be part of the natural world.
Varieties of tai chi
Tai Chi has several forms. Generally, each style maintains a specific shape.
Basics:
Small form. This style (usually the Wu or Hao versions) has less movement. This form is not too intense training, focusing on concentration and meditation.
The cornerstone of tai chi is concentration and focus.
Large form. This form style includes low and high stances, more dramatic poses, and swinging arms. It emphasizes proper body positioning and energy alignment.
There is also medium shape. It is logical that she absorbed a little from each style.
Experiment with different styles
Since all styles of Tai Chi are good, it is more important that you do something rather than focusing on which style is right for you. But once you dive into the world of Chinese gymnastics, be sure to experiment.
Chen's style mixes up the tempo, the exercises are performed very slowly at first and then explode with a powerful tempo. This may be difficult for beginners.
Yang style is the most popular. It has a steady pace. This is probably the style you most likely associate with gymnastics.
Do this exercise every day
U Wu the movements are almost microscopic. They are easy to make, but difficult to manage and own 100%. Much attention focused on powerful energy flows and internal pressures. The movements are very slow and measured. By doing tai chi, you can lose weight because... The body uses up energy reserves, and calories are burned along with them.
There is also a style Hao, which is not very common.
Tai chi practice
Start with simple tai chi exercises, the description of which you will see in the pictures below:
Try to move the whip
The most popular position is the single whip. Each point on the fingertips is part of the whip - the hands can vigorously implement a movement reminiscent of a whip. Don't think it's that simple!
During the exercise, one hand remains in the “beak” position.
You can probably guess why - it looks like a bird's beak. Your four fingers should lightly touch thumb, and the palm should be facing down. As for your arms, although each style of tai chi is slightly different, they are generally at shoulder level and spread out like loose wings - this is common to any style.
To do this, your weight should always be on one foot - but both feet should be on the ground first. You will move back and forth while balancing. Your hands will move opposite to each other, but in different planes. You need to move slowly and steadily, but not keep your body sluggish or weak.
The name of this moving tai chi sounds submissive, but it has combat applications. Think about it: your weight and hand position are always changing. And 100% of your weight is on one leg, this frees up the other to strike the enemy (don't forget that you are practicing a martial art). This is your goal!
Overflow practice
You may have already unconsciously used this practice in your life, for example, while waiting in line at the doctor. You just stand with your feet on the floor. Then you “transfer” your weight to one leg and hold. After a few breaths, you begin to slowly transfer your weight to the other leg. Do this for a few minutes, clearing your mind and becoming aware of your balance and capabilities.
Your elbows are in front of you and your wrists are relaxed. Start making circles with your hands. Start making circles with your fingers, then your wrists, then your forearms, and then your shoulders. Try to always maintain perfect balance of movement.
Try "bicycle". Sit down and work your legs and hips as if you were riding a bicycle. Perform the exercise clockwise and counterclockwise.
This movement is slightly different in each style of Tai Chi, but general essence the same thing: you need to move from a standing position to a deep squat, lunging as gracefully as possible with your leg. When you have moved, try working with your hands: they should move in different planes and at different speeds.
Move from shorter exercises to longer ones. Most people start with 15-20 exercises, which take no more than 20 minutes to complete. In the future, the lesson can be increased to 30 minutes or more. During this time, up to 80 exercises are performed. Here we are talking about relaxation and stress relief.
How often should you exercise?
The main way to improve skills is to practice. Legend has it that the famous master Chen Feike practiced healing gymnastics about 30 times a day. Of course, you shouldn’t go to such an extreme, but still practice is everything to us. 2 times a week - if we are talking about the minimum amount of practice in order to study most effectively and get tangible benefits.
As you practice, focus on what you remember. Don't beat yourself up for what you don't remember, but improve what you can work on. Even if you only remember one pose, stand and hold only that one pose. Sketch out a lesson plan, think about warming up before tai chi classes and you will see an association with how you plan your day and your life in general.
What you get from Tai Chi practice is largely determined by how and how often you practice. To get the most out of it, it is recommended to spend at least 15 minutes practicing every day.
Take some time every day to take care of your body and clear your mind. The reward will definitely find you. You will need at least three months of tai chi practice before you notice the benefits. And once you reach that mark, keep increasing the skill.
Tai chi as a form of meditation
Once you have mastered tai chi, move it into your daily life to reduce stress. Practice the concepts of tai chi healing exercises in high-stress situations, such as traffic jams or a high-intensity work meeting, to reduce stress and restore inner peace and balance.
A little patience and you will perform this exercise correctly.
As a form of meditation, tai chi can help you learn understand yourself better and thereby communicate more effectively with others. Thus, when stressful situations arise, learning Tai Chi will help you to be assertive and respectful of others, as well as stay present and handle the situation in front of you with calm.
Tai Chi helps you learn to combine opposing forces yin and yang, yourself and the world to achieve a natural balance for physical and spiritual well-being. This balance is represented by the tai chi symbol.
During a tai chi session you should not be distracted. Breathing practice will help you with this:
- Relax. However, not so much as to resemble wet noodles. Classic literature Tai Chi often describes this state as: "like being suspended from a rope tied to the top of the head."
- Inhale. The cornerstone of the practice is breathing. Proper breathing will help not only to perform movements correctly, but also to concentrate on your Self.
- Live in the moment. Develop the mental discipline of tai chi to live in the moment rather than focusing on worries.
Tai chi gymnastics video lessons