Tai chi (or tai chi) is a method of artistic martial gymnastics originally from China, combining “soft” body movements with breathing and achieving inner balance of a person. Tai chi for beginners is a morning set of easy-to-do exercises that allows you to train various muscle groups without putting a serious strain on the heart.
The essence and basic principles of Tai Chi technique
The origin of tai chi gymnastics is probably dated back to the 12th century. It is believed that its founder is the Taoist monk Zhang Sanfeng, who, after leaving the monastery and becoming a hermit, developed a new type of wrestling.
Some sources claim that this technique appeared about 2.5 thousand years ago from the more ancient art of Qigong, which made it possible to control and influence various internal processes of the body. Gymnastics is based on ancient oriental philosophical, healing and spiritual practices, on the belief in Confucianism and Taoism.
In the modern world, the art of Tai chi is being comprehended by people from different countries, including Russia, and its significance as a self-defense mechanism is replaced by a health-improving one that strengthens the mind and body. A moderate stress on the heart allows tai chi to be practiced not only in sports centers, but also in hospitals.
This art is a set of exercises that is performed measuredly, without sudden movements and stops.
The basic principles of tai chi are:
- slowness;
- softness;
- relaxation;
- smoothness;
- coordination.
For the correct execution of gymnastics, beginners should first of all master the correct position of body parts in various exercise options, only then the exercises are repeated without interruption and are coordinated with breathing.
Concentrating on internal sensations during exercise and avoiding external problems helps to normalize the functioning of the nervous system, in addition, the flexibility of the body increases, and the work of the brain and heart improves.
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As a result of many years of observation and scientific research, the medical community has come to the conclusion that performing Tai chi gymnastics, including as a preventive measure, it will be useful:
- with osteoporosis (a disease affecting connective tissues, in which bones lose strength) - since patients are prohibited from any heavy physical activity, strictly dosed physical activity is recommended, which must be performed lying or sitting to reduce the load on the musculoskeletal system;
- when restoring the body after various injuries, fractures - since gymnastics strengthens muscle tissue without overloading the body with excessive stress;
- with Parkinson's disease (a disease of the central nervous system, which is characterized by slowness of movements, impaired reflexes, trembling at rest), it is necessary to maintain the maximum level of motor activity as long as possible, and since the average age of onset of this disease is 57 years,then, as one of the components of its treatment, it is necessary to include precisely smooth and measured gymnastics, which will not harm people with impaired reflexes;
- with heart failure it is also necessary to encourage moderate activity aimed at strengthening the muscles, while intense exercise is not recommended - tai chi exercises stimulate the blood supply to the organs;
- for diseases of the respiratory system - the tai tzu technique is based on correct breathing, therefore it can become an additional method to the main treatment of the disease;
- with stress and depression - since this gymnastics helps to concentrate on one's own “I” and to move away from external stresses;
- overweight people - Since the increased cardio load for obese people can negatively affect the heart and harm their health, they are advised to start exercise with a gradual strengthening of the muscles, so tai chi is one of the most suitable options.
Tai chi for beginners is a morning set of exercises that is performed taking into account the severity and nature of the disease for which it was prescribed to treat. Tai Chi does not require special training, so anyone can do gymnastics.
Contraindications to Tai Chi
There are several situations in which it is not recommended to practice Tai Chi:
- at elevated body temperature;
- with an exacerbation of a chronic disease;
- in the first trimester of pregnancy;
- children under 6 years old, since a child at this age only has a musculoskeletal system.
Tai chi cannot replace medical care for a serious illness. If this is the case, you should consult with your doctor and instructor about health problems.
Helpful advice for patients
For the practice of Tai Chi for beginners, the morning complex provides the easiest exercises to perform, which will prepare the body for moderate stress. Gymnastics classes can be started both in a special sports club and at home by purchasing books and videos for beginners.
It is preferable to start mastering this technique under the supervision of a master, even in a group lesson with the help of a qualified instructor, you can learn how to correctly perform the basics, in the future you can go on to individual practice.
When preparing for gymnastics, you should remember about nutrition - before class, you should not eat heavy foods (fatty, smoked).
The ideal option is to work out on an empty stomach, but if you feel discomfort from an empty stomach, give yourself a light snack. It is also not recommended to take any food and drink, smoke for the next half hour after the end of the lesson, which will allow internal energy to freely flow through the body and consolidate the beneficial result.
An important aspect for beginners to comprehend the art of tai tzu is the choice of clothing and the place of training. Clothing should not hinder movement, like any traditional Chinese costume. The most suitable option is natural fabric (cotton, linen) and loose fit. The choice of practice site depends on whether you are attending group classes or studying at home.
If you have a choice - give preference to fresh air, a city park, where the noise of cars and the attention of passers-by will not be distracted. If this is not possible, do it at home, in a pre-ventilated room, also make sure that the floor surface is not slippery.
It is very important to warm up before actually doing the exercises, this will avoid injury. During the warm-up, the muscles are oxygenated, stretched and prepared for more intense movements, blood circulation improves, and the temperature in the muscle tissues increases, so further work on burning fat becomes more efficient.
With the correct execution of gymnastics, consciousness should not be distracted by the outside world, the practice of breathing helps in this. The body should be relaxed, but at the same time ready to exercise.
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| Exercise number 1 | You must sit on the floor with your legs crossed. Hands are relaxed, lie on your knees. The back should be straight, the spine is straightened. Breathing is deep. On inhalation, the stomach should be rounded, on exhalation, it should be drawn in. You need to take 15-20 deep breaths. |
| Exercise number 2 | The position remains as in exercise # 1. Use the index and thumb to rub the auricles. When a warm tingling sensation develops, you need to start rubbing your ears with your entire palm in an up and down motion. Repeat 20 times. |
| Exercise number 3 | Sitting on the floor, straighten your palms. Run them over the head from the forehead to the back of the head and back. Repeat 15 times. |
| Exercise number 4 | Exercise for the eyes - the head is straight, you need to move your gaze left and right, then down and up 15 times. Then you need to raise your hand and spread your fingers. The gaze is fixed at the fingertips and the hand moves horizontally, first in one direction, then the other 10-15 times. The head should not move. Repeat the exercise with the other hand. |
| Exercise number 5 | Sitting on the floor, one hand is pulled back, the other in front of you. The arms are bent at the elbows 20-30 times. Then you need to swap hands and repeat the same amount. It is important not to rush, over time it will become easier to maintain balance. |
| Exercise number 6 | Starting position - hands are connected in a "lock" behind the back. They need to be stretched towards the left and up. Then the hands change and the exercise is repeated, while the arms need to be stretched in the right-up direction. In total, you need to do 20 repetitions. |
| Exercise number 7 | Exercise for the lower back should be done while standing - the body leans slightly forward, hands are taken to the lower back and knead the vertebrae with your fingers from top to bottom. |
| Exercise number 8 | Standing straight, you need to put your hand on your stomach and rotate your hand clockwise from the navel in a spiral, while pressing with medium force. You need to do 30 rotations and repeat with the other hand. |
| Exercise number 9 | Starting position - sitting on a chair. Hands rest on the kneecap. It is necessary to rotate the knee joint in a circle - 20-30 times in each direction. |
| Exercise number 10 | Starting position - sitting on the floor and spreading your knees. It is necessary to grasp one foot with your hand so that the thumb is on the inside of the foot, and the rest of the toes are on the outside. Pressing lightly, massage and rub the foot in one direction, then in the other. Repeat 20 times for both legs. |
These exercises and some other simple movements, such as light squats, moving arms up and forward, overhead and others, are suitable for beginners, they provide moderate aerobic activity, develop the musculoskeletal system, and promote relaxation.
Tai chi for beginners, a morning set of exercises, is designed for independent exercise, and more complex practices should not be done without the supervision of a qualified master.
Fixing the result
To preserve the results obtained from the practice and to further improve the general well-being, one should continue to do gymnastics, even if the desired result has already been achieved. The minimum number of lessons per week is 2 times.
Depending on what result the classes are aimed at gymnastics, it is necessary to provide additional measures in your daily routine:
- feast attending classes in order to combat obesity, it is necessary to combine moderate physical activity with proper, fractional nutrition, walks in the fresh air, massages, if necessary, with taking medications;
- when fighting any of the listed medical diseases, you must follow the doctor's instructions, take the necessary medications, undergo medical procedures, follow the prescribed diet;
- if tai chi classes have the main goal of achieving harmony and internal balance, then a useful practice would be to study certain subspecies of this art, more intense exercises.
Opinions on the methodology of doctors and patients
Doctors who have conducted studies on the effects of Tai chi gymnastics on the health of patients have come to the following conclusions:
- Tai chi for beginners, the morning set of exercises allows you to train the vestibular apparatus and orientation in space, so it is especially useful for the elderly. This practice helps maintain coordination in movements, minimize possible injuries from falls. People have an improved sense of balance and flexibility.
- Even chronic pain (such as osteoarthritis of the knee or fibromyalgia) can be significantly affected by tai chi training. The pain decreases, the sense of balance and the general condition improves.
The following information from people who have directly tested this technique on themselves is posted on the Internet page of reviews about Tai Chi: patients are easily addicted to unusual oriental martial arts, get acquainted with another culture, make new friends, including those from other countries, and most importantly, some of them argue that thanks to the precise and smooth movements of art, all internal processes in their bodies are adjusted and become more harmonious, the manifestations of diseases of the nervous system, muscle and bone disorders are really smoothed out.
When to Expect the Effect of Tai Chi
Talking about the effect of tai tzu gymnastics should be no earlier than three to four months from the start of classes, depending on the characteristics of the body, as well as on the degree of neglect of a particular disease from which a person is trying to recover.
At the initial stage of training, the body will get used to new movements, to correct breathing, blood circulation will gradually be stimulated, the muscles will become stronger. For elderly people, the timing may be different, since the deterioration of some internal organs can inhibit the healing process.
To increase the effectiveness and efficiency of gymnastics, the factor of constancy is of no small importance. With regular practice, the body adapts more easily to stress, so it is better to practice several times a week for half an hour. Chinese tai chi masters live a hundred years or more and retain energy and mental clarity for the rest of their lives.
The art of tai chi is an excellent solution for people who, for one reason or another, are prohibited from engaging in intense physical activity, as well as for those who are interested in oriental culture who are close to the wisdom of ancient China. Tai chi is suitable for beginners, since this complex of simple movements based on correct breathing, inner harmony, smooth movement of energy from one part of the body to another.
This technique is most effective in the morning, when the city air is the cleanest and there is an opportunity to practice outdoors. Your body will wake up from sleep and be energized for the whole day.
With the regular performance of the above and other exercises, the likelihood in old age increases in no way to be inferior to Eastern monks, who remain clear of mind and vigor for the rest of their lives.
Article design: Mila Friedan
Tai Chi gymnastics video
Taiji for beginners:
Thanks! I really liked.
I have always attracted elements of Chinese medicine, approaches to nutrition. They trace a close connection between the human body and nature, the universe. Man is a part of this world and cannot function separately from it. The striving for harmony between man and the surrounding nature is in practice carried out in movements, nutrition, as is well shown in Sergey's article and video clip. Thanks.