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Is tai chi good exercise


The Health Benefits of Tai Chi - Harvard Health Publishing

This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.

Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, "white crane spreads its wings" — or martial arts moves, such as "box both ears." As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

Tai chi movement

A tai chi class practices a short form at the Tree of Life Tai Chi Center in Watertown, Mass.

A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age. An adjunct therapy is one that's used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient's functioning and quality of life.

Belief systems

You don't need to subscribe to or learn much about tai chi's roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:

  • Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
  • Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.

Tai chi in motion

A tai chi class might include these parts:

Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.

Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you're older or not in good condition.

Qigong (or chi kung). Translated as "breath work" or "energy work," this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body's energy. Qigong may be practiced standing, sitting, or lying down.

Getting started

The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it's easy to get started. Here's some advice for doing so:

Don't be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.

Check with your doctor. If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you'll be encouraged to try it.

Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center.

If you'd rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see "Selected resources"). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.

Talk to the instructor. There's no standard training or licensing for tai chi instructors, so you'll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.

Dress comfortably. Choose loose-fitting clothes that don't restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You'll need shoes that won't slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

No pain, big gains

Although tai chi is slow and gentle and doesn't leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here's some of the evidence:

Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.

Although you aren't working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.

Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.

Selected resources

An Introduction to Tai Chi Harvard Health Special Report

Tai Chi Health www.taichihealth.com

Tree of Life Tai Chi Center  www.treeoflifetaichi.com

 

 

Why Tai Chi Is As Good For You As CrossFit

You’ve probably seen groups of people practicing tai chi in a park, so you have some idea what it’s all about. Slow, mindful movements. No weights. Low intensity. The practice combines aspects of ancient Chinese medicine, philosophy and martial arts, and it’s the antithesis of most modern exercise programs that emphasize fast, vigorous activity.

Indeed, certain parts of tai chi are thousands of years old. But while tai chi may look mundane—even boring to some—experts who’ve studied it say its benefits are vast and hard to oversell.

Tai chi is a richly researched exercise, with health improvements ranging from better blood pressure scores to a sharper mind. “We’ve seen improved immunity to viruses and improved vaccine response among people who practiced tai chi,” says Dr. Michael Irwin, a professor of behavioral sciences and director of the Mindful Awareness Research Center at UCLA. During the past 15 years, Irwin has published more than a dozen studies linking tai chi to lower rates of insomnia, depression, illness and inflammation.

It holds up when compared to other more strenuous types of exercise. “Over time, we see people who do tai chi achieve similar levels of fitness as those who walk or do other forms of physical therapy,” Irwin says. One study in the American Journal of Epidemiology concluded that tai chi was nearly as effective as jogging at lowering risk of death among men. Another review in PLOS One found that the practice may improve fitness and endurance of the heart and lungs, even for healthy adults.

MORE: How Kickboxing Can Change Your Body and Your Life

Part of that is due to tai chi’s soothing effects on the sympathetic nervous system (SNS), which tends to activate when a person is under stress. Much like aerobic exercise, tai chi seems to increase hormone and heart-rate measures linked with lower SNS activity, which could partly explain its ties to stronger hearts and lungs, Irwin says.

But how could such low-intensity exercise—something that involves movements with names like “cloud hands” and “lifting a lute”—offer these kinds of fitness perks?

“One of the most striking things we’ve found is that [tai chi’s] physiological impacts can’t be explained by its physical activity component,” Irwin says. It’s the mindful, meditative quality of tai chi that makes it so compelling, and that may explain the practice’s broad benefits.

“I think of it as meditation on wheels,” says Dr. Peter Wayne, director of research at the Osher Center for Integrative Medicine at Harvard Medical School. (He’s the author of The Harvard Medical School Guide to Tai Chi, in which he references more than 600 academic papers on the health boons of the practice.) “You’re getting all the cognitive pieces you might get from meditation—mental clarity and focus and positive thoughts and lower stress—but you’re also getting physical exercise.”

MORE: Why Running Is Such Perfect Cardio

Tai chi may also be a more approachable form of mindfulness training for those who struggle with the sit-and-breathe forms of meditation. “Directing attention to the body and pairing hand movements with balance and flexibility is easier for a lot of people than breath focus,” Irwin says.

Tai chi may be especially healthful for older or sick adults who can’t perform more vigorous forms of physical activity. Among these groups, the practice is associated with improved balance and mobility, reduced risk of falls and better reaction times, Wayne says. A study in the Journal of Rheumatology tied tai chi to reduced pain and stiffness among people who have arthritis. It may also improve kidney and heart function among people suffering from related health issues, according to another study in the Journal of Physical Therapy Science.

But maybe the most compelling reason to give tai chi a shot is its ability to strengthen the connections between your mind and body, which can help you move through life with greater awareness and pleasure. “You might enjoy exercise more than you did before because you’re more mindful of your body,” Wayne says. “Or you may avoid injury or falls because of body awareness.”

It’s a rare aspect of exercise. Unlike almost every other form of physical activity, tai chi demands focus, which is central to its meditative benefits. “Even with yoga, you can do it and have your mind be somewhere else,” Irwin says. “It’s very hard to do tai chi and not be present.”

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90,000 chi - exercises. Chinese gymnastics Tai Chi: a set of exercises for beginners

Everyone cares about their health to one degree or another. Most people use various diets or go to fitness to normalize the activity of the body and prevent excess weight. However, not everyone can withstand such loads all the time. There is only one way out of this ambiguous situation - Chinese Tai Chi gymnastics. This ancient non-traditional medical discipline has helped people recover from serious illnesses and fight old age since time immemorial.

General concepts

Tai Chi is a complex of exercises that does not require great effort and special training. It is based on three criteria: the grace of the dance, the health system and the fighting technique. Each component is in perfect harmony with the rest. It is thanks to this that the effect of unity with the outside world is achieved.

Tai Chi teaches the human mind to interact with the body through full contact. Each movement of the arms and body performed during gymnastics is visualized and controlled by the mind. Due to this, the concentration of the body 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 Zi. The emperor ordered Yin Gan to come up with a great dance that could heal the sick and be within the power of the common people. As a result, the sage invented a set of exercises, consisting of smooth movements and fighting stances.

To whom Chinese gymnastics is shown

Tai Chi exercises are allowed for everyone, regardless of their age. In China, people do this outdoor gymnastics at dawn. It is believed that it is because of this that the country has such a high life expectancy. In Russia and all over the world, there are thousands of special schools that teach you to synchronize breathing and perform soft movements, imitating various forms.

Chinese Tai Chi only pays off over time, so don't expect instant 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 to the gym, run in the morning or diet. In addition, gymnastics can improve flexibility, normalize the activity of internal organs, and calm the nerves.

Benefits of Tai Chi

The effects of Chinese gymnastics on the body cannot be overestimated. Regular exercise increases joint flexibility, strengthens the central nervous system, activates hidden areas of the brain, improves coordination, and normalizes the work of the heart and intestines.

Multiple studies have shown that Chinese Tai Chi exercises are extremely effective in the fight against osteoporosis. Such an amazing effect is achieved thanks to carefully thought out slow movements. Scientists believe that constant training minimizes risk and helps strengthen muscle tissue. Many doctors recommend such gymnastic exercises during rehabilitation after fractures.

Healing effect on injuries

Any Tai Chi master will tell you that balance is paramount in gymnastics. It is this ability that is the key to health in life. It is not for nothing that Tai Chi is recommended just for the elderly, who often lose coordination and fall, get fractures of various degrees.

Scientists have proven that injuries of this kind in old age lead to serious complications, affecting, among other things, longevity. According to statistics, most often older people are hospitalized with it. It is almost impossible to recover at this age after such an injury. Only smooth movements with the transfer of weight from one leg to another can help.

Thus, Chinese gymnastics not only teaches coordination, but also strengthens the skeletal system after serious injuries.

Psychological and physical effects

Tai Chi has been proven to significantly reduce the fear of falling. Numerous studies by psychologists have shown that after 3 weeks of regular exercise, 30% of people gain confidence in their own strengths and abilities, after 3 months of gymnastics - 60% of those involved. It is a matter of balance, which reaches its highest degree towards the end of the course.

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

Important nuances

Not only the body should participate in the exercises, the spirit is also important. Regular training helps to escape from reality and to know the depths of your mind.

For conducting classes, music is an important nuance. Proper sound accompaniment creates a suitable inner mood, promotes rapid relaxation. The best option is flute melodies or other Asian traditional instruments. Indoors, it will not be superfluous to add the sounds of nature.

Tai Chi is also suitable for overweight people. Exercise does not require physical effort. Regular exercise allows you to burn more calories than morning jogging.

Getting Started

Tai Chi can be practiced on any surface, as long as it is not slippery. Shoes should be with thin rubber or leather soles. Regular socks are allowed, but with a reinforced foot. On a soft lawn, you can also practice barefoot if the ground is not cold and there is no wind. Clothing - loose, light, so as not to hinder movement.

Today it is customary to practice in special groups, where there is a Tai Chi master. Such sports clubs are shown to beginner gymnasts. The essence of group lessons is to memorize the basic movements, to control energy, meditation.

Exercises for beginners

Tai Chi for beginners comes down to three main rules:

1. Any movement is done slowly and smoothly.
2. All concentration is directed to one's own body.
3. Breathe freely and evenly.

The basis of Tai Chi for beginners is the Waterfall of Freshness and Circles on the Water. The first exercise is performed on bent legs shoulder width apart. Arms outstretched, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be tense. The movement follows the flow of water. Having reached the maximum slope, you should slowly return to the starting position.

During the Water Circles exercise, one hand is placed on the lower back, the other on the stomach. The pelvis performs smooth rotations in a circle, then to the sides.

A complex of basic movements

In Tai Chi, the description of exercises is reduced to a mental representation of a certain form and subsequent imitation of its projection with the body and hands. Each set of movements should be performed 4-6 times per session in any order. In Tai Chi, exercises are performed only on bent legs.

"Dive into Chi" is the main movement in Chinese gymnastics. After a deep breath, the arms rise to shoulder level, then slowly straighten in front of you.

Exercise "Horse's mane" consists in alternately synchronously moving the right and left legs and arms forward.

The "Hug the Moon" movement is reduced to an impromptu grasp of an imaginary sphere. For this, the arms are bent over the head. In this case, the legs should describe the same circle.

For the “Throw” exercise, make a slow lunge with the body back, then forward, while bending the left arm at the elbow to the level of the forehead. The feet do not leave the ground. The right hand turns palm down as you exhale.

Tai chi qigong in translation means the great limit. By practicing tai qigong gymnastic exercises, you can perfect not only the strength of the body, but also the mind. In ancient China, these activities were called position or space, in which the boundaries between mental and bodily values ​​were erased. It is to achieve unity between these links that many begin to practice Tai Chi Qigong tactics.


When it comes to fighting techniques, the intellect associates it with the activity of movement and hard physical contact, and not with the rhythm, slowing down, reflexive movement that promotes mental serenity and relaxation. However, it is precisely such movements that are at the heart of the mastery of tai chi qigong.

Tai chi qigong - a bit of history

This style appeared quite a long time ago, around the 18th century. It all started from the ancient art, which was designed to teach the young men of that time different methods of regulating and controlling the processes occurring in the body. There are sources that claim that tai chi qigong appeared a little earlier, around the 17th century. Although it is impossible to say for sure here. What are the goals of tai chi (tai chi qigong)?

The first is to learn the ability to protect oneself, control the spiritual world and balance. People who are fond of this skill say that tai chi professionals can parry any attack so that neither the opponent nor outsiders understand how he did it. The motor skills of Thai professionals have internal energy. To use it at full strength, a professional master can with minimal mobility, almost imperceptible to others. An experienced trained fighter, thanks to even small reserves of internal energy, neutralizes his strongest opponent without much effort.


Tai chi qigong - qi

Chinese medicine says that the human personality is absolutely identical with the small world, in which different kinds of elements continuously interact. Earth, vegetation, in particular trees, as well as two strong elements of heat (fire) and cold (water) - these are the elements of a small universe. The Chinese are sure that it is these details that fill the human body, that these are the five generalists of the vital qi energy. Inside the body, the Qi energy or Tai Chi Qigong, in their opinion, is distributed through the meridians (special channels).

If this energy moves along the meridians without obstacles, then a person can be called completely healthy. Thanks to the rules of tai chi qigong, you can learn to control the flow of vital energy in the body. Chinese people are convinced that the strength from tai chi can significantly increase the quality of life, slow down the aging process, make muscle tissues and ligaments resistant and flexible. Also, tai chi is a way to treat high blood pressure, heart disease, digestive tract disorders, arthritis, depression, and dermatological problems. It can even cure cancer.


Unfortunately, today no one has conducted convincing experiments and searches that would confirm or disprove these properties of tai chi from the point of view of science. But every day, scientists are drawing more and more conclusions on the study of this ancient fighting style and its healing properties.

Tai chi qigong - balance

Modern luminaries of medicine have long been watching how tai chi affects pensioners, and specifically on their ability not to fall and maintain balance. This is an important observation, since the consequences of such falls greatly complicate the life of the elderly, and sometimes such people simply die. These observations are recorded in the shooting, and they can be viewed on the network (tai chi qigong balance video). A serious injury for an elderly person is the precedent when he breaks the femoral neck.

Half of the pensioners who are hospitalized with this diagnosis, almost never recover to normal motor skills. Since tai chi masters teach to move smoothly and slowly, to shift the weight of the body step by step to the legs, and to coordinate all the movements of the body and legs, we can say that this is a great help to maintain balance and prevent unwanted stumbling. Experiments have proven this.

Tai chi qigong - self-confidence and endurance

People of retirement age and those who practice taichi at least three times in seven days, for a minimum of twelve weeks, improve flexibility, muscle tissue and strength by 40%. In addition, this technique supplies the body with oxygen. This feature is useful for every individual, because due to various life factors, people are severely lacking in oxygen.

Tai chi qigong - simplicity

The fine motor skills of tai chi are carried out slowly, they are plastic and graceful. And for some, mastering this art is very easy. Most people come to training in ordinary clothes and shoes, and not in sports attire. Is the information that tai and qigong healing gymnastics really true? Of course! Tai chi quan is a very subtle system of practice that originated around the first century AD.


In addition, this unusual Chinese technology is a delicate activity (combat), in which there is both reflection and competent breathing, and various training processes (continuous, plastic and rounded). Taichi gymnastics, which is closely related to martial arts, medical arts and reflection techniques, is not only smoothness in movements, but also the correct concentration of the mind. With tai chi, you can improve the overall motor skills of the body and spirit, and even increase the burst of energy.

Tai chi qigong - benefits

People who practice this gymnastics say that it would take many pages to list all its healing characteristics. A set of tai chi exercises will improve coordination in movements, balance and flexibility. Also, tai chi will be useful gymnastics for those suffering from respiratory diseases. Tai chi also helps to cure nervousness, digestive tract and diseases of the cardiovascular system. Practicing this martial art, the tissues of tendons, muscles and joints are strengthened, metabolism improves. Some doctors have proven that this gymnastics restores blood pressure and makes the functioning of the heart muscle more efficient.

Tai Chi Qigong – video

Qigong and Tai Chi are links in the same chain. The first link is Qigong. The basis of the teaching. Tai chi is the next step, which is based on the movement of energy in the body.

Tai chi is a type of gymnastics that came from China. It combines elements of martial arts, harmoniously intertwined with simple 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 class and spend time with benefits for health and oneself. Tai chi training can be attended by almost every person, regardless of age data, weight category and endurance. But visiting a doctor is a good idea, he will tell you exactly if tai chi is right for you or not. In order not to overstrain, constantly evaluate your own well-being, in case of overstrain, lighten the load or rest.

Once upon a time, tai chi was considered a kind of leisurely movement exercise, reminiscent of dance movements and elements of martial arts at the same time. This is why she is beautiful. Despite its martial origins, tai chi is not based on tension or constant effort. The main thing is the relaxation that you achieve through the practice of tai chi.

If we evaluate the impact of tai chi training on human health, then we can make a colossal conclusion - even very poor health does not have a bad effect on the training, on the contrary, you get the maximum return for the body from the training itself. The essence of the classes is simple - the alternation of specially divided smooth and accurate, almost intuitive, movements.

A person who is initiated into the technique of tai chi is able to direct personal energy in a useful direction in order to feel his own body and its slightest urge to act. Interestingly, the active use of this technique in life helps to establish and improve the emotional background, improve the functioning of the body. In addition, in the course of tai chi classes, you will get acquainted with the basics of martial arts.

How did the special tai chi gymnastics come about?

Tai chi was not so long ago only military equipment in China, but it appeared relatively long ago, in antiquity. 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 technique and flexibility of the movements of this gymnastics are due to the movements of a snake. They imitate them well. According to legend, a martial arts expert witnessed a fight between a crane and a snake. He was so delighted with the clarity, dexterity and measured calmness of snake 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 state thanks to this technique. It is also important that constant exercises can give a person a cheerful state of health and excellent health. The intertwining of combat and tai chi gymnastics has spread outside of China over the past couple of decades. For many people, now it replaces fitness classes and other increased physical exertion.

What is the importance of doing tai chi?

  • 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 say that this kind of exercise helps to prevent the occurrence of bone diseases and fractures. You strengthen muscle tissues, articular elements, your body becomes elastic and resilient, you improve motor coordination
  • Tai chi classes are recommended for people who have suffered fractures and injuries of various kinds in the recent past.
  • Lessons also have a deeper effect on the body - blood flow increases, the cardiovascular system improves, blood pressure improves. As a result, a person practicing increases the immunity of the body and maintains his health
  • The usefulness of tai chi with excess weight is also wonderful - one session burns from three hundred calories
  • During training, you learn to control your own body, not only its bodily shell, but also your own thoughts. Tai chi is not without reason put on a par with meditation
  • Classes are available for all people, and in some cases even for people with limited mobility. You don't need special clothes or equipment
  • Attend a class with a trainer first, then you can practice at home, even daily
  • Watch the depth of breathing during training - it relaxes and helps fight stress
  • Tai chi helps to improve and develop lateral vision during active exercises
  • Sometimes there is a slight dizziness - the exercises work out the vestibular apparatus well.

Rules for practicing tai chi

  • In order to start using tai chi, take care of comfortable clothing. Clothing should not restrict movement and be comfortable, made from natural fabrics
  • In class, it is best to carry out physical activity, taking off any shoes, remaining in non-slip socks or barefoot
  • 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.

This video is educational, after watching it you will understand everything and I am sure that you will start practicing. And after it there will be a short story about what tai chi is, other exercises and other useful information are shown.

The three main principles of tai chi, on which progress is based, are concentration of consciousness, physical exercises and breathing.

This gymnastics pays great attention to the softness and smoothness of movements, this is very important. The strength of the movements should be controlled, should not be maximum, but only necessary. The key point in tai chi is balance, not only physical balance, which is achieved by training, but also spiritual balance.

Movements in tai chi gymnastics are slow and smooth, breathing is even. Each movement smoothly flows into the next and this achieves continuity.

Tai chi gymnastics, like no other, is better suited for the elderly, people who have problems with motor activity. It allows you to better feel all parts of your body, all muscles, all ligaments. Improves joint mobility and successfully fights disorders in the musculoskeletal system.

Regular posture and good mood will be a nice bonus to regular tai chi practice.

Tai chi exercises


I specifically do not give a description of the exercises because it is better to do them only under the guidance of a trainer. But you can try the pictures. And if you enjoy doing it, then you can safely go to the group and develop further.

Tai chi, like qigong, teaches the regulation of the flow of vital energy in your body. The Chinese believe that tai chi prolongs life by slowing down aging, increases the flexibility and strength of muscles and ligaments, and has the ability to heal

Tai chi in the morning gives energy for the whole day

Decided to do tai chi? Follow a few tips to save time, effort and avoid beginner mistakes.

  • Try to attend at least two different groups whenever possible. Ask your instructor to let you watch the training for at least a couple of workouts.
  • Determine if the instructor's style and manner of teaching suits you and how comfortable you feel in the group.
  • Ask the instructor about his experience. In particular: how long has he been practicing tai chi? Who was his teacher? How long did the training take?
  • Talk to the people in the group. Find out how much they are doing and how satisfied they are with the results.
  • Both the group and the activities should please you. If you look at your watch from time to time, then you don’t like training, and you shouldn’t expect great results.
  • Remember that every sport should be preceded by a doctor's consultation.

At different times, in different countries, people have often thought about how to stop aging, maintain efficiency and enjoy the usual joys of life even in old age. A person never, neither in ancient times, nor today, wanted to get sick. And he didn't even want to die. People have always believed that they live too short a time.

Therefore, they always wanted to find a way to increase their lifespan. A good example is tai chi.

Tai chi

During 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 with the sunrise you can see people there who gather in one place and make slow, smooth movements, reminiscent of morning exercises. But, rather, it is a 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 of Chinese culture, the door to unraveling many mysteries of the human body. Many people practice tai chi in China. 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 is surprising that this method originated as a martial art, 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 the energy of qi - the energy of the body or life energy.

The world of tai chi surprises with its diversity. Based on ancient Chinese Taoist teachings, the art of tai chi teaches self-improvement techniques, combining soft and slow methods with hard, fast methods.

This is the basic principle of tai chi, the skillful combination of the opposites of yin and yang. Yin - means peace, tranquility, relaxation, softness, slowness. Yang qualities are dynamics, movement, tension and speed.

Human life also manifests itself in various extremes, which can be learned to manage with the help of the art of tai chi.

Tai chi is the art of following order. When practicing tai chi, you need to use the mind, but not brute force. Therefore, do not engage 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, keep calm in movements. This means that movements with rest are inseparable. Rest and movement rely on each other. Thus, in tai chi one can practice not only standing and sitting meditation, but also dynamic meditation.

Features of tai chi exercises

The complex of tai chi exercises mainly works to relax the muscles, but at the same time keep them in good shape. The focus is on coordination of movements and breathing.

Tai chi exercises greatly develop coordination in space and help a person learn to coordinate body parts separately.

It is worth noting that special attention is paid not only to the final form of the movement, but also to how this 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 the physical condition and varying degrees of difficulty.


What effect can I expect from practicing tai chi?

The first and most important effect is the harmonization and calming of the nervous system. The second effect is an improvement in vitality, an improvement in brain function. And, a more long-term effect - improving the condition of the joints, spine, coordination of movements.

Related video

Gymnastics for the elderly, exercises for tai chi and qigong. Tai and qigong healing gymnastics

Practically every person takes care of his health. Some people follow proper nutrition to normalize the activity of the body and prevent excess weight, while others visit gyms or fitness centers. But, as studies show, not all people are able to withstand this kind of stress.

We bring to your attention one of the ways out of this ambiguous situation - Chinese gymnastics called "Tai-Chi Chuan". It represents the failure of an ancient, not quite traditional healing discipline, thanks to which many people were able to get rid of serious diseases. In addition, Tai Chi is an excellent method in combating the early signs of aging.

Chinese gymnastics called "Tai-Chi Chuan" - these are certain exercises that require special physical preparation and the desire for self-improvement. This art is based on three criteria: health system, combat technique and dance plasticity. It would seem that all these criteria are completely different, but each of them is in perfect harmony with the others.

Tai Chi directs the human mind to interact with the body through total interconnection. All movements of the arms and torso that are performed during this gymnastics are visualized and controlled by the human mind.

With this, the body is fully concentrated on the performance of this or that exercise. The Tai Chi technique distracts the mind from everyday worries and problems, having a positive effect on the functioning of the central nervous system.

According to history, this gymnastics appeared in ancient China a very long time ago, when it was ruled by Fu Tzu. The emperor ordered to come up with such a dance, with the help of which it was possible to heal from diseases and acquire additional strength. As a result, one of the wise men came up with exercises that combined smooth movements and fighting stances.

The practice of this art is permitted to all without exception. Age is also not a hindrance: Tai Chi can be practiced by both teenagers and the elderly. In the country where this Chinese gymnastics originated, people prefer to exercise outdoors during sunrise. Currently, there are many specialized schools in which they teach to combine proper breathing and smooth movements, imitating various forms.

Tai Chi is not learned immediately, so do not expect instant results. Patience and humility are the main rules of this art. In China, it is generally accepted that these exercises are more suitable for older people, since they do not have the opportunity to go to fitness centers, take morning runs and adhere to any dietary food system. In addition, gymnastics helps to develop and improve flexibility, normalize the performance of all internal organs, blood pressure and put nerves in order.

Why is this gymnastics useful?

The effectiveness of Tai Chi training is very high.

Regular exercise helps:

  • improve joint flexibility;
  • strengthen the central nervous system;
  • strengthen the immune system;
  • stimulate the full functioning of the brain;
  • improve the functioning of the vestibular apparatus;
  • normalize the work of the cardiovascular system and organs of the digestive tract.

Tai Chi has also been shown to be beneficial in the fight against osteoporosis. And all thanks to the fact that all movements are made meaningfully and smoothly.

According to studies, systematic exercise reduces the risk of various colds to almost zero and helps strengthen muscles.

Tai Chi exercises for injuries

Every coach, or as they are also called, a master, according to the Tai Chi technique will say that the most important criterion of this art is balance, which, in turn, serves as a guarantee of health. That is why Chinese exercises are recommended for both the elderly and those who often lose coordination and fall, while receiving various injuries and fractures.

Clinical studies show that fractures in old age cause serious complications and also affect life expectancy. If you check the statistics, you can see that most of the elderly people end up in hospitals with hip fractures. It is very difficult to recover from an injury of this kind, especially in old age. Only swimming and movement with the transfer of weight from foot to foot help.

Psychic effects

This discipline is known to significantly reduce the fear of falling. As studies in the field of psychology show, after three weeks of regular training, a third of people gain confidence in their own strengths and abilities, and after three months, more than half of the people who train begin to believe in themselves. It's all about balance and concentration, a perfection that can only be achieved by completing the entire course.

You can do Chinese Tai Chi exercises every day, and for the elderly, three classes a week will be enough. Exercising for ten days, you can observe that the endurance of the body has increased, flexibility has increased and muscle tissue has strengthened. Well, if you practice in the fresh air, you can saturate your organs and tissues with oxygen, which will have a beneficial effect on the general health of the practitioner.

What do you need to know?

The most important nuance is not only physical participation in training, but also spiritual. Systematic studies help to forget about worldly fuss and comprehend the depth of your soul and mind.

The accompanying music is also important. A well-chosen composition helps to tune in to the right wave, and also contributes to the speedy relaxation. The most optimal options are the melodic sounds of a flute or other Asian musical instruments. Not bad relaxes and music, where you can hear the sounds of wildlife.

This art is great for overweight people. The movements of Chinese gymnastics do not require much physical effort. Devoting a little time every day to classes, you can burn as many calories as are not expended during jogging.

Where to start?

Tai Chi can be practiced on any surface other than sliding surfaces. Exercises can be done in shoes with a rubber base or in socks with a hard foot. If you plan to practice outdoors - on the grass, then you can do it barefoot, but only if the temperature of the ground is not very low. As for clothing, it should be light and not constraining movement.

Nowadays, training is usually carried out in small groups of 10 people, under the guidance of a master. Such training is necessary for beginners, because this is how you can learn how to do this or that exercise correctly.

Basic exercises of Chinese gymnastics

Before starting the exercises, you need to get acquainted with the basic rules of this art:

  1. Each movement should be performed slowly and smoothly.
  2. Concentration on one's own body and soul.
  3. Breathing should be arbitrary and measured.

Exercises for beginners

  1. Waterfall of freshness.
    Stand straight and bend the legs at the knee joint. We stretch the handles, and tilt our head slightly forward. Now slowly tilt the shoulders forward, and then the whole torso. During the performance of such body movements, you should not feel tension in the muscles. Having reached the extreme point, smoothly return to the starting point.
  2. Circles on the water.
    We stand straight, put one handle on the lower back, and the other on the press. Now we begin to smoothly rotate the pelvis clockwise, and then from side to side.

Exercises for more advanced people

This art involves doing some exercise based on your thinking. What does it mean? Initially, we imagine a certain figure, after which we begin to reproduce it with our body.

All movements must be done with slightly bent legs:

  1. “Dive into Chi”.
    This is the most important movement in this technique. We take a deep breath, after which we raise the handles to the shoulder joint, and then slowly and smoothly straighten them in front of us.
  2. Horse mane.
    This movement is based on the alternate and simultaneous exposure of one and the other leg and handle in front of you.
  3. Hug the moon.
    Mentally imagine the moon and try to clasp it with your arms above your head.
  4. Throw.
    Without moving the feet, we make a smooth body sweep back and then forward. At the same time, you need to bend the left arm at the elbow joint and bring it to the forehead.

Each of these exercises must be done at least five times throughout the entire workout.

Be always healthy, beautiful and young!

Tai chi is a gentle exercise program that is part of traditional Chinese medicine. Derived from the martial arts, tai chi consists of slow, deliberate movements, meditation, and deep breathing that enhance physical health and emotional well-being.

What is tai chi?

Tai chi is based on spiritual and philosophical ideas that advocate the need for balance in the body, mind and spirit.

Central to tai chi is the idea that chi (pronounced "chee") or life energy flows throughout the body.

Qi must be able to move freely for good health.

The yin/yang principle is also important. Yin and yang are opposite and complementary forces in the universe, just like light and darkness. Tai chi is meant to harmonize these pairs of opposites.

Finally, tai chi imitates movements found in nature, such as those of animals, thus connecting people with the natural world.

What is the history of tai chi?

Zhang Sanfeng, a martial artist who lived in China in the late 16th century, created the practice of tai chi. According to legend, Sanfeng dreamed of a snake and a man who participated in the battle. Their graceful movements inspired his incompatible style of martial arts.

This ancient form of movement has been practiced in China for centuries and is still a daily routine for tens of thousands of people, especially the elderly. Tai Chi gymnastics was first introduced to the United States in the early 1970s and has since become popular.

How does tai chi work?

There are different views on how tai chi works. Eastern philosophy claims that tai chi blocks the flow of qi. When qi flows properly, the body, mind and spirit are in balance and health is maintained.

Others believe that tai chi works in the same way as other mind-body methods, and there is plenty of evidence that paying attention to the connection between mind and body is beneficial, as it can relieve stress, help fight disease, and can improve physical well-being.

Tai chi has three main components: movement, meditation and deep breathing

Movement . All major muscle groups and joints are essential for the slow, gentle movements of tai chi. Tai chi improves balance, agility, strength, flexibility, endurance, muscle tone and coordination. This low-impact, moderate-impact exercise strengthens bones and may slow bone loss, thereby preventing the development of osteoporosis.

Meditation . Research shows that meditation calms the mind, enhances concentration, reduces anxiety, and lowers blood pressure and heart rate.

Deep breathing. Exhaling air and toxins from the lungs When inhaling excess fresh air, the capacity of the lungs increases, the muscles involved in breathing are stretched, and tension is released. Tai Chi also improves blood circulation in the brain, which increases mental alertness. At the same time, the practice of exercise supplies the entire body with fresh oxygen and nutrients.

What happens in a tai chi session?

What is Tai Chi for beginners?

Tai chi classes are usually group classes that last about an hour. Each session begins with a warm-up. The instructor then leads the class through a series of 20 to 100 tai chi movements that together make up a "form". The form can take up to 20 minutes. Each form has a nature-based name that describes its general action, such as "wave hands like clouds" or "grab a bird's tail".

At the same time, students are asked to focus on a point just below the navel, which is considered the center from which qi flows. The teacher encourages the class to perform all movements in a slow, meditative manner and focus on deep breathing. At the end of the lesson there is usually an exercise, relaxation and meditation.

Do I need a tai chi master and how many sessions do I need?

Classes are usually held on a weekly basis. Many practitioners recommend practicing tai chi for 15-20 minutes twice a day at home, as regular practice is necessary to master the forms and achieve lasting results. Before starting a tai chi program, you should consult with your doctor and discuss your health needs with a tai chi instructor. A tai chi master will help you choose an individual set of exercises. Exercise may be modified depending on your mobility, history of injury, chronic pain, joints (if any), and medications that may affect balance.

What conditions respond well to tai chi?

Tai chi improves overall fitness, coordination, balance and agility. People who practice tai chi regularly tend to have good posture, flexibility and range of motion, have sharper minds, and sleep more restfully at night.

Tai chi is a preventive and complementary therapy for a wide range of conditions. In particular, it is useful for diabetes, rheumatoid arthritis, and. Tai chi exercises are also good for the immune system and central nervous system, making it especially beneficial for people with chronic illness, viral infections, or whatever. Deep tai chi breathing regulates the respiratory system, helping to treat respiratory conditions such as , and emphysema. Tai chi also stimulates the stomach, which aids and helps relieve gastrointestinal ailments as well. Many clinical studies show that older people who practice tai chi have better hand-eye coordination and are less likely to fall, as falls pose serious health risks for people in this age group.

Are there conditions that should not be applied to tai chi?


Tai chi is generally safe for everyone, regardless of age or athletic ability, and can be modified for most health problems. People with limited mobility, even those in wheelchairs, can learn and use tai chi successfully. In one study of 256 sedentary adults aged 70 to 92, tai chi reduced falls and fear of falling compared to stretching. Tai chi practitioners also improved functional balance and physical performance after 6 months. However, tai chi is not meant to replace medical care for a serious illness. Talk to your doctor and your instructor about any health problems or recent injuries you may have or if you are pregnant.

Is there anything I should know?

Tai chi exercises muscles in areas of your body that may have been ignored before. Therefore, you may feel pain at the beginning. It takes time to develop the posture, flexibility, and agility needed for tai chi, so don't be discouraged. As with any exercise program, proper pre-workout stretching and warm-up exercises, as well as proper alignment, affect safety. If you experience dizziness, shortness of breath, headaches, or severe pain, stop practicing and speak to your instructor right away and see your doctor. People with severe mental disorders should use tai chi under the supervision of their physicians to see how they respond to relaxation.

How can I find a qualified tai chi practitioner?

For information on how to find a tai chi class in your area, contact your local health club. Ask to be seated in class prior to registration so you can observe the instructor and class atmosphere.

Today in China, by the most modest standards, about 30 million people practice tai chi daily.

Tai chi exercises were invented in the 17th century by a guard at the court of the emperor from the Chen family. And until the twentieth century, the exercises of Chinese tai chi gymnastics were not known outside of China, since the art was kept secret, and the Celestial Empire was isolated from the whole world.

Contrary to outward harmlessness, any set of tai chi (taolu) exercises can be a powerful weapon in combat, precisely because the tai chi practitioner does not care who attacks, he takes energy and gives it back to the attacker.

Tai-chi exercises

  1. Pillar posture, or Budza – we spread our legs slightly wider than our shoulders, our hands accompany our legs with a soft movement. We squat a little, keep our hands relaxed at the level of the abdomen - we fixed the rack, we do not move. Exhale - lower your hands, “push the air down”, collect your legs together, arms along the body.
  2. "Support of heaven" - we spread our legs, raise our hands, as if we want to hug someone, lower our hands - push them down. We raise the right hand, lower it, “stroking the heavens” in front of us, then raise the left hand and stroke the sky again, the hands should move non-stop, one continues to move the second.
  3. "Pressure on the ground" - we spread our legs, raise our hands to the level of the belt. We open our hands - we turn our palms towards each other and through the sides in a circle we raise them to the level of the head - this must be done while inhaling, like all upward movements, we describe a circle with our hands. Then, with an exhalation, on all downward movements you need to exhale, stretch your legs slightly, and lower your hands to the belt and “push the ground”. We complete the stance by bringing the legs together, inhale and exhale.
  4. We concentrate the energy of the sun yang - we start from the Budza stance, the arms descend to the belt with exhalation, we shift the weight to the left leg. With an exhalation, the hands move along the body to the level of the chest, with an exhalation we push the hands away from us forward. On inhalation, light palms are raised up, with an exhalation we push away from ourselves. The shoulders should be lowered, the elbows relaxed, we can easily carry the weight, we look in front of us.

Greetings, dear readers of my blog! Do you know how to deal with depression and stress? No, do not consume candies and rolls in unlimited quantities, as most people do.

It is enough to perform tai chi exercises that will have a beneficial effect on the state of the body, and will also contribute to body shaping.

East is a delicate matter

Tai chi or taijiquan is a traditional Chinese “soft” martial art. Yes, yes, combat, you heard right. But now it is positioned as gymnastics.

Classes strengthen health and spirit. A set of exercises combines smooth and slow movements of the arms and torso, which are visualized and controlled by the human mind.

A distinctive feature is a soft, rolling step with measured and “pushing hands”. Such a step maintains balance during movement, and “pushing hands”, or “sticky hands” (“chio-sao” on Cantonese) should always be in suspense.

This direction originated in ancient China during the reign of Emperor Fu Zi. He ordered to come up with an unusual dance that would contribute to the healing of diseases, as well as the acquisition of new strength.

As a result, the sages came up with exercises that combine smooth, soft and measured movements along with fighting stances.

The Chinese have loved tai chi, and for 2,500 years they have been doing it collectively in the fresh air, mainly in the morning, during sunrise.

Now this direction is gaining momentum, becoming very popular not only in the West, but also in Russia and the CIS countries.

You don't need doctors if you do tai chi

In China, there are two traditional gymnastics - this is tai chi, which is discussed today, and mahjong.

Doctors say that they strengthen the immune and nervous systems, increase joint flexibility, stabilize blood pressure, the cardiovascular system, and improve coordination of movements.

Tai chi is also ideal for overweight people as it does not put stress on the joints.

Another important point is that this type of training has no contraindications.

You can do the exercises every day. It is best to practice outdoors, since the flow of oxygen saturates the body and has a beneficial effect on a person.

Slimming principle

Chinese gymnastics is not. It's more about strength training. Exercise helps to strengthen the muscles of the body.

Due to the constant unusual positions during training, you need to keep the muscles of the back and abdomen in constant tension (however, this happens unconsciously).

This has a positive effect on the body, due to which the body acquires a toned look.

Training starts the process of fat burning. The main thing is to establish nutrition, adhere to a certain diet and then your goal - to lose weight will be achieved.

Scientists from Toronto have found that gymnastics is able to discourage cravings for fast carbohydrates (chocolates, pastries, etc. ) by about 20%. But there is one important condition - training should be regular.

Beginner Tai Chi

Any surface is suitable for exercising, with the exception of sliding surfaces. Clothing should be light, made of cotton, so that it does not hinder movement. You can practice in sneakers, Czech shoes or socks with a reinforced foot (or, in extreme cases, barefoot).

Basic exercises

If you are new to this business, then you better start doing these exercises:

  • Preparatory position “Take ball"

Starting position: legs together, arms along the body.

Let's take one step to the left with the left foot. We stop. Legs - shoulder width apart. Then raise your arms to shoulder level. We lower our hands to the waist, crouching a little.

  • Water Circles

Stand up straight. We put the left hand on the lower back, the right hand on the press. Then we proceed to smooth rotational movements of the pelvis (clockwise), and then from side to side.

  • Waterfall of freshness

Stand straight, bend your knees. Stretch your arms, tilt your head slightly forward. Slowly tilt your shoulders forward, and then the whole body. This exercise should be performed in a relaxed manner, without straining the muscles.

That's interesting

Do you know that an important aspect is not only direct participation in training with the body, but also with the soul? Regular trainings allow you to forget about the fuss, immerse yourself in nirvana and feel your soul and mind.

And another important component is . You should choose the right composition that will help achieve complete relaxation. The best option is the sounds of Asian musical instruments (pipa, ruan, biwa, koto, etc.) or the sounds of nature and wild animals.

Things to remember

Exercise should be done on a regular basis and coupled with proper nutrition.

All movements must be done gently and positively: smoothly, measuredly, nowhere in a hurry, in a good mood and to the appropriate music.

20 minutes of training per day will be enough to lose weight, keep yourself in good shape, and also to find peace of mind.

Tai chi gymnastics is not known immediately. You have to get used to it and only then wait for any results.

And I say goodbye to you until the next article. Don't forget to subscribe to my blog updates.

Tai-chi (or Tai-Tzu) – (great limit) in the ancient Chinese interpretation is a state or a place where the boundaries between the spiritual and the material are erased. It is to this state of unity of the Spirit and the Body that the practices of Tai Chi are directed. When it comes to martial arts, punches, active movements, and hard physical contact come to mind rather than rhythmic, slow, meditative movements that promote inner relaxation and calmness. However, this is how the movements taught by the tai chi master are described.

History

The origin of this style took place many centuries ago. It originated from the practice of qigong, an ancient art that teaches all sorts of methods for regulating and controlling 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 purpose of tai chi is self-defence, inner peace and balance. Tai chi practitioners say that a master of this martial art can repel absolutely any attack in such a way that not

The attacker, nor the witnesses of this, will be able to tell how it was done. There is an internal energy in their movements. For its direction to a trained person, minimal movements are required, which are almost imperceptible. 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 considers man 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 qi energy, which is vital
by the power of the world around us. Inside a person, it circulates through its channels - meridians. It is believed that a person is healthy when the energies circulate freely along the meridians. Tai chi, like qigong, teaches the regulation of the flow of vital energy in your body. The Chinese believe that tai chi prolongs life by slowing down aging, increases the flexibility and strength of muscles and ligaments, and has the ability to treat high blood pressure, heart disease, indigestion, arthritis, depression, skin diseases, cancer, and many other disorders. Unfortunately, at the moment there has not been a sufficient number of studies that have made it possible to confirm or refute the presence of such properties from a scientific point of view. But today there are already conclusions of scientists who have studied this style.

Balance

Doctors observed the effect of tai chi on older people, namely their ability to avoid falls while maintaining balance. These studies are quite important, as injuries from falls often lead to serious complications in the elderly, and sometimes death. The most serious of the injuries is considered a fracture of the femoral neck. Half of the elderly patients hospitalized with this injury, almost do not restore the 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, it can be concluded that this greatly increases the ability to maintain balance and prevents accidental falls. which has been experimentally proven. One study compared two groups of men over 65 years of age. The first group practiced tai chi (not doing any other sports), while the second group was mostly seated
life and never practiced this style. The first group showed significantly better results when testing flexibility, the vestibular apparatus 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 had a slight imbalance. After eight weeks of training, the group had a significant improvement in the functioning of the vestibular apparatus.

Fear of falling and increased self-confidence

Another study showed that tai chi lessons reduced fear of falling (and therefore injury) from 56% to 31% in a group of people over 70 years of age. General confidence in oneself and one's ability to maintain balance is an additional plus of tai chi, which brings considerable benefits to physical and psychological health.

Strength and Endurance

People over 60 who practice tai chi for an hour three times a week for 12 weeks significantly increase flexibility, muscle strength and endurance. In addition, tai chi increases the supply of oxygen to the organs and tissues of the body. This feature is beneficial for people of all ages, since due to many factors in the modern lifestyle, a person often lacks oxygen.

Simplicity

Every tai chi movement is slow, smooth and graceful. It may seem that little effort is required. Many people are dressed in normal casual clothes and shoes during classes, instead of tracksuits. Is this really gymnastics? Undoubtedly! Tai Chi Quan is a sophisticated system of exercises that originated around

1000 AD. e. This Chinese unique system is a kind of soft martial art that includes meditation with proper breathing, and a set of exercises consisting of continuous smooth and round movements that involve the whole body. Closely related to martial arts, medicine, and meditation, tai chi gymnastics combines slow, fluid, continuous movement with mental focus. The result is improved body-mind coordination and increased energy flow

Zi is the energy of life, which contributes to maintaining the harmony of the mind and the health of the body. Tai chi gymnastics can be practiced in the centers of oriental culture, community centers and fitness clubs. Its popularity can be explained by its general availability and simplicity. There are no contraindications to tai chi, and even people with diseases that exclude any other kind of gymnastics or sports can practice it. Fat, aged people and those with arthritis - this is a small part of the list of people who are recommended to practice this healing ancient gymnastics.

Benefits

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 and balance, flexibility; useful in diseases of the respiratory system, for the improvement of the nervous, digestive and cardiovascular systems. Also, training helps strengthen tendons, muscles and joints, improves metabolism. Some studies have shown that such training also lowers blood pressure and improves heart function. Except just

listed above, tai chi has another useful property - stress relief (thanks to breathing exercises, ancient relaxation techniques and music accompanying classes). This alone is enough to start training.

Music

When conducting classes, music and sound accompaniment are not unimportant, creating an appropriate inner mood among practitioners. This music organically combines the soft unique sounds of the Shakuhachi flute and other traditional instruments with the lively sounds of nature. In such music, it is possible to achieve not only the creation of an integral work, but also a consonance that directs the listener's attention to achieving a state of unity and inner concentration.

Mind and body

Tai chi exercises involve mind and body. However, it is still difficult to say whether the first or the second benefits more from doing such gymnastics. These workouts also help a person escape from the routine of everyday life, which often limits the possibilities and ways of self-expression.

Gymnastics for older people

A person hardly gets healthier with age. With the passage of time, the mobility of the statutes decreases, the muscles weaken and the flexibility is no longer comparable with the former. As a result, a person is less able to maintain balance, which leads to an increased risk of falling. For the most part, falls are accompanied by
most injuries of the elderly. Many exercises in tai chi are accompanied by the transfer of weight between the supporting and less loaded leg. This strengthens the muscles of the legs and contributes to the development of the ability to maintain balance and balance, which is very important for the elderly. An elderly person who practices tai chi for an hour twice a week performs various physical exercises more easily than his peers, such as bending over, getting up and down, walking, lifting weights, and putting on clothes.

Body weight

Since such exercises do not require much effort, such gymnastics is good for overweight people who are unable to play sports due to being overweight. If regular exercise and walking hurts, try tai chi. Experts say that regular exercise will help burn calories and get rid of excess weight.

Choosing a group for classes

Decided to do tai chi? Follow a few tips to save time, effort and avoid beginner mistakes.

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