Every morning in any park in a Chinese city you can see hundreds of people performing smooth, graceful movements. This is the art of Tai Chi, a revered ancient national tradition of one of the oldest cultures in the world. What was created as a martial art for self-defense has now become a highly effective gymnastics that people of any age enjoy doing.

Taijiquan– a system of physical exercises that can be used for health, relaxation and meditation. It represents complexes of movements connected with each other, creating their continuous flow. It can help improve posture, increase activity and promote peace of mind and clear consciousness. By learning a few simple positions and practicing them regularly for a few minutes a day, you can integrate this ancient Chinese system into your daily life and benefit from it in many ways. Regular Tai Chi training is useful for improving the nervous system, for diseases of the respiratory system, cardiovascular and digestive systems, improves metabolism, and helps strengthen muscles, joints and tendons.

Taijiquan as a component of qigong

The word qigong consists of two parts. Qi is energy, gong is work expended to achieve something. Thus, qigong can be translated as “a training system that allows a person to create a powerful flow of qi and requires a significant investment of time and effort.” Over the past four thousand years, many martial and non-martial qigong styles have been created. They are divided into internal: Taijiquan, Bagua Zhang, Xingyiquan and external, such as Shaolin Gongfu. Among the non-combat styles aimed at healing and improving the circulation of qi, the following are known: baduanjin (Eight Pieces of Brocade), wuqinxi (Games of Five Animals), yijin-jing (Canon of changing muscles and tendons).

What is Tai Chi Chuan?

This is high art, working on yourself. This is one of the best ways to understand the meaning of life and come to spiritual enlightenment. Slow meditative movements evoke a feeling of joy and inner satisfaction. Taijiquan is refined and elegant not only externally, but also internally.

From ancient times, a song has come down to us that reveals the true meaning of taijiquan:

"No form, no shadow": As you come closer to understanding Taiji, you will feel that your actions and your “I” are part of the world, part of the natural order of things and are unobtrusively woven into it, as if having no independent form of their own and without casting a shadow.

"The whole body is transparent and empty": Feeling like just a ball of energy, your consciousness is empty, there are no desires or intentions in it, nothing interferes with perception, you can see clearly and react correctly.

"Forget your surroundings and be natural": When you are transparent, you forget your surroundings. The flow of your energy is smooth and natural.

"The stone bell is suspended on the Western Mountain": your consciousness is open, free, limitless. You are in control of your mind.

"Tigers roar, monkeys scream": If you set your stored energy into motion, it can be as powerful as a tiger's roar and travel as far as the cry of a monkey.

"Clean spring, calm water": If the energy is strong, then the consciousness is calm and peaceful.

"Stormy river, stormy ocean": if you want to use your energy, its flow must be like a river or stormy ocean, just as possible and continuous.

“With all your being, perfect your life”: Focus your attention on achieving the highest level of excellence. Carry this dedication and focus throughout your life and the pursuit of excellence will become the true inner meaning of Tai Chi Chuan.

Advantages of the method:

1. Slow, relaxed movements, from the Taijiquan complex, along a rounded trajectory, combined with breathing and concentration on biologically active points, help you tune in and mobilize for the upcoming work in the morning, and in the evening they relieve fatigue and tension after a hard day, prepare the body for sleep thanks to its normalizing effect on the tone of the central nervous system (CNS), anti-stress effects.

2. Central and peripheral blood circulation in organs and tissues improves.

3. Metabolism in the human body is normalized. A rhythmic change in intra-abdominal pressure with proper diaphragmatic breathing helps to increase blood circulation in the abdominal organs and the movement of blood through the inferior vena cava to the heart.

4. At the same time, a kind of rhythmic massage of the abdominal organs is carried out, which has a beneficial effect on their function. Alternating muscle tension and relaxation, with a constant transfer of body weight from one leg to the other, helps improve blood supply and lymph circulation in the limbs.

5. Increasing the body’s own sensitivity, focusing on biologically active points improves blood circulation, helps prevent diseases, and increases human life expectancy.

Respiratory diseases: chronic bronchitis, chronic pneumonia, bronchial asthma, during the recovery period after acute pneumonia, bronchitis.

• - Diseases of the circulatory system: obliterating atherosclerosis of the vessels of the lower extremities. Disease-Raynaud's syndrome. Diabetic angiopathy of the lower extremities. Arterial hypertension. Arterial hypotension. Cardiac ischemia. Cardialgia. Cardiopsychoneurosis.
• - Diseases of the digestive system: chronic gastritis. Peptic ulcer of the stomach, duodenum. Chronic colitis. Chronic pancreatitis. Chronic hepatitis. Chronic cholecystitis. Biliary dyskinesia.
• - Diseases of the nervous system: neurasthenia. Sleep disorder. Osteochondrosis. Asthenoneurotic syndrome.
• - Urological diseases: chronic glomerulonephritis. Chronic pyelonephritis. Chronic prostatitis. Chronic cystitis. Urolithiasis disease.
• - Gynecological diseases: Chronic adnexitis.
• - Diseases of the musculoskeletal system: arthrosis-arthritis. During the recovery period after various traumatic injuries.

1. Tai Chi can be practiced by men and women of any age.

2. The training regimen should be built taking into account the health and physical fitness of the student.

3. If you smoke, this is not a contraindication for Tai Chi. Try not to smoke for at least an hour before and after class.

4. For bronchial asthma and respiratory diseases, it is necessary to pay more attention to proper breathing.

5. Persons suffering from varicose veins are not recommended to perform too low poses when moving in a squat.

Contraindications for Tai Chi training:

1. Any disease in the acute stage.

2. Acute infectious diseases.

Despite such a wide therapeutic effect on many diseases, Tai Chi is not a panacea. When engaging in this practice, you must remember to take medications prescribed by your doctor.

Taijiquan has long gone beyond the scope of martial art or health-improving gymnastics. Today it is a system that embodies not only the harmony and beauty of movement, but also the ancient postulates of medicine and philosophy. Thanks to its healing effect, this trend has gained recognition all over the world. It is believed that regular Tai Chi exercises not only strengthen the body, but also help rejuvenate the body and treat many diseases. You can start and continue classes according to the system at any age.

Philosophy

The philosophy of Tai Chi is based on the fact that every person is born with a certain amount of energy. Learning to properly manage and replenish energy reserves is one of the main tasks of a person. It is based on the doctrine of the unity of two principles united in man - Yin and Yang. They are seen as two opposites, personifying feminine and masculine energies, passivity and activity, darkness and light.

However, it is important to understand that Yin and Yang are not only in harmony, but in their essence, they are unity. Most researchers recognize the founder of Taijiquan as the Taoist priest Zan San Feng, who lived at the end of the Song Dynasty (13th century). It is he who is considered the founder of the training system, which includes the practice of meditation, breath control, and work to strengthen external and internal energy. Unlike Wushu, Taijiquan has a deeper philosophical component and special sophistication.

Health-improving gymnastics

Even ancient Chinese medical scientists emphasized that “nursing vitality,” that is, healing the body, is the first step in practicing any type of wushu. According to their theory, if a person is in motion, his vital energy circulates freely, tissues and muscles are supplied with blood. As a result, a healthy person does not get sick, and the sick person is cured. This is the main position of Taijiquan health gymnastics.

The movements in the exercises correspond to human nature: free from rigidity and tension, create a comprehensive load on the joints and bones, muscles and tendons, providing them with a gentle massage and thus maintaining their flexibility.

An ancient Chinese proverb says that “all diseases come from the spine.” By doing Tai Chi gymnastics in China, you can strengthen the spine, which will stretch into its natural position. As a result of the exercises, all nerve endings will not be pinched, and the body will feel better.

Principles of gymnastics

The exercises should be performed in the morning, before the start of the working day. Methodical Tai Chi gymnastics exercises have a beneficial effect on various body systems:

Nervous

Lymphatic

Digestive

Musculoskeletal

Respiratory

Cardiovascular.

Regarding body position, the views of gymnastics followers vary. Some argue that a person should follow the sun, consciously absorbing its energy. Others insist that the practitioner faces strictly north.

It is recommended to conduct sessions 2 times a day, half an hour before dawn and half an hour before going to bed. It is forbidden to exercise in a state of severe fatigue, but exercises with insufficient load will not bring the desired result.

The principle of harmony must be consciously carried out in every movement. Each exercise is performed smoothly and slowly, the weight and energy of the body passing from one hand to the other, from one leg to the other. Rotations of the body are carried out through the waist, movements are circular. The change of exercises occurs continuously, without pauses or rest. This technique quickly and imperceptibly teaches you to move unusually smoothly and gracefully.

Each movement provides sufficient load on certain muscles, is highly precise, and a set of stretches increases muscle elasticity. Joints and tendons are strengthened, the body becomes strong and flexible.

One of the basic movements in Tai Chi is slow steps, accomplished by smoothly transferring body weight from one leg to the other. During such exercises, alternating tension and relaxation of a large number of muscles alternates. This helps improve oxygen saturation of tissues, stimulate blood circulation in the extremities, prevent congestion in blood vessels and varicose veins. Fatigue and pain in the legs go away.

Another mandatory attribute of this gymnastics is deep breathing, which helps relieve stress and improve metabolism.

Considering Tai Chi gymnastics as a set of exercises, it is important to note that its main goal is to maintain health and restore the body’s strength, and rehabilitation after illness.

Tai Chi meditative practice

Today, the problem of excessive emotional and mental stress and stress is becoming increasingly relevant. The Chinese meditative practice of Tai Chi is one of the effective ways to “relieve” stress by controlling your own psycho-emotional state.

Smooth and slow movements are performed with maximum concentration of a person on his own sensations and muscle function. Taijiquan gymnastics develops composure and attentiveness. A person becomes more collected not only during training, but throughout the day, and learns to control his own emotions.

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Breathing exercises Tai Chi Qigong

Tai Chi Qigong is an ancient Chinese technique that came from Taoism. “Tai Chi” means “highest”, “extreme”, “qigong” - breath control, the art of controlling internal energy. Tai Chi Qigong is a health-improving complex of breathing and elementary physical exercises aimed at maximizing the control of internal Qi energy. Perfect breathing involves a person in an invisible connection with the Universe, and therefore plays an important role not only for physical, but also mental health. It allows you to control the flow of energy.

Indications

The main task of the ancient Chinese breathing technique Taiji Qigong is the prevention and prevention of diseases, bringing a person to harmony with the world and himself, getting rid of stress and nervous situations. Through exercise, an internal, natural state of rest is achieved, the mobility of the diaphragm is restored, the load on the heart is reduced, and the abdominal organs are massaged. With regular exercise:

The heart and lungs are strengthened;

Mental and physical performance increases;

Emotions are balanced, fatigue and insomnia are relieved;

The body's resistance to various infectious diseases increases;

Improves the functioning of the kidneys and spleen, the functioning of the nervous system and digestive organs;

The muscles of the lower back and hips are toned, extra pounds are lost;

The condition of the joints and spine and all body systems is normalized.

Contraindications

There are practically no contraindications for the Tai Chi Qigong breathing technique, since all movements are smooth and there is no need to make any jerks or exert much effort. The only thing is that you should not perform the complex in the initial period of pregnancy, for children under the age of 6 years, as well as for acute or chronic forms of the disease.

Attention! Mastering such a health system should begin in groups under the supervision of an experienced gymnastics instructor.

Tai Chi Qigong breathing can be performed daily in the morning and evening, depending on how you feel. It is best to do this outdoors in a quiet and secluded place. But, if you do not have such an opportunity, then you can do it at home next to an open window.

You should start Tai Chi Qigong on an empty stomach, and then do not eat for half an hour.

Clothes must be comfortable and made from natural fabrics, because according to Chinese tradition, the body is a temple that must be treated with due respect.

Maintain correct posture while performing. Turn off all extraneous thoughts. The best way to do this is to close your eyes and look inside yourself. Try to keep all your exercises as natural, even, slow and balanced as possible. This will allow the breath to become longer, softer and deeper.

The complex must be performed sequentially, moving from one exercise to another. Only then will it have a healing effect.

Taiji Qigong Perfect Breathing Technique

The breathing exercises of Tai Chi Qigong are based on the principle of interconversion of the opposite principles of nature, Yin and Yang, without any breaks or stops.

Yin is the passive feminine principle, Water, Air. Yang - active masculine, Sun, Fire. Yin is nutrients, blood, body fluids. Yang is the functional activity of the body. The energies are closely related to each other and imply a smooth flow from one essence to another, which manifests the integrity and harmony of the organism.

All movements of Tai Chi Qigong breathing exercises are structured similarly. They are performed smoothly and sequentially one after another, without unnecessary effort and stress.

To perform Tai Chi Qigong gymnastics, it is important to achieve complete relaxation. Only when a person is relaxed do all energy channels open.

There are three types of relaxation in qigong practice. The first is the simplest - physical relaxation. Every person can achieve it. To do this, you need to take a comfortable position or get rid of the source of tension. The second type is relaxation of muscles and ligaments. To achieve it, you need to direct your inner gaze to all the muscles and ligaments and imagine how the tension gradually leaves them. And the final stage is relaxation of all organs and the brain. To do this, you need to turn off all thoughts and direct your gaze to self-knowledge, to the movement of energy in the body. This is the most difficult task, which can only be achieved through long practice. But this is the only way to achieve complete meditation and detachment from the outside world. To perform Tai Chi Qigong breathing exercises, it is enough to master the first two types of relaxation.

Another mandatory element of the ancient Chinese breathing practice is the so-called “rooting”, i.e. a stable position in contact with the ground. To do this, you must imagine yourself as a tree whose roots hold you firmly to the surface. Imagine how they grow in breadth and depth, and through them the energy of the earth comes to you. You become more and more resilient, your spiritual core strengthens, which allows you to maintain a state of balance and distribute energy evenly throughout your body.

Concentrate on your breathing. Ideally it should be smooth, slow and full.

Inhale and exhale using only your diaphragm and nose. Make sure that during exercises your lips are slightly closed in a barely noticeable smile, and the tip of your tongue touches the palate behind your front teeth. First, exhale everything from your lungs gradually, and then completely empty them, making a final effort to contract the diaphragm. Now inhale gently, expanding your diaphragm as far as possible. As you inhale, your stomach should move as if you were breathing through your navel. Feel how the air gradually reaches from the abdominal cavity to the middle and then the upper part of the lungs. And then exhale slowly again, repeating the whole process.

Set of exercises

The Tai Chi Qigong complex consists of 18 basic exercises that must be performed sequentially one after another.

1. Exercise “Equalization of breathing”

This exercise, combined with breathing, helps distribute energy flows throughout the body and prepares the body for breathing exercises.

Initial position

Inhale for three pulse beats and smoothly raise your arms forward to just above your shoulders. The palms should be turned down and the fingers should be relaxed. Then bend your knees slightly so that your knees are level with your big toes. At the same time as you squat, gently lower your arms down. Touching your knees. Make sure your back is straight. The downward movement should take approximately three heartbeats. Then straighten up and go to the starting position. Repeat the exercise 6 times.

2. Exercise “Chest expansion”

Initial position

Straighten your knees and at the same time raise your arms to shoulder level, turning your palms towards each other. Inhale and spread your arms out to the sides, palms up. Focus all your attention on your chest. Imagine how you open it towards energy.

As you exhale, bring your arms together in front of you and lower them to the starting position. Then touch your hands to your knees and straighten your legs. A full cycle takes about 10 seconds. Repeat the exercise 6 times.

3. Exercise “Unwinding the Rainbow”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along your body with palms facing in, look straight ahead.

As you inhale, raise your arms straight above your head with your palms facing each other. Imagine that there is a rainbow stretching over your head. Get aesthetic pleasure from this. Bend your right leg slightly and shift your center of gravity to it. The feet do not leave the floor. At the same time, lean to the left. Extend your straight left arm parallel to the floor, palm up, and leave your right arm above your head. The left leg should remain straight. Exhale and repeat the exercise on the other side. Repeat the exercise 6 times.

4. Exercise “Parting the clouds”

Initial position: legs shoulder-width apart, feet parallel to each other, knees bent so that the thighs are parallel to the floor, arms raised to the level of the lower abdomen and crossed in front of you (the right hand should be on top).

As you inhale, straighten your knees and raise your crossed arms, palms up, above your head. Smoothly lower your arms down to your sides. Imagine as if you are parting the clouds. As you exhale, return to the starting position. Repeat the exercises 6 times.

5. Exercise “Shoulder abduction”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

As you inhale, extend your left arm straight in front of you, palm facing up. Turn your body to the right. At the same time, forcefully bend your right arm at the elbow with the back of it to the floor and raise it with a pause, first to the level of the hip, and then to the ear. At the same time, bend your left hand and draw a line with it in the opposite direction. Follow your right palm with your eyes. As you exhale, return to the starting position. On the next inhalation, repeat the exercise on the other side. Follow your left palm with your eyes. Return to the starting position and exhale. Repeat the exercise 6 times.

6. Exercise “Boating”

Initial position: legs shoulder-width apart, feet parallel to each other, knees bent a little more than usual, back straight, arms down along the body with palms facing inward.

As you inhale, bend forward and lower your straightened arms almost to the floor. Then move them back without bending them, with your palms facing outward. Straighten your knees and raise your arms up in a large semicircle. As you exhale, bend your legs again and lower your arms down. Concentrate your attention on your palms and back. Imagine that you are rowing, making a complete circle in the air with your arms. Repeat the exercise 6 times.

7. Exercise “Playing with the ball”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along your body with palms facing in, look straight ahead.

As you inhale, gradually turn your body to the left. Shift the center of gravity to your left leg. The right heel can be slightly lifted off the floor. Raise your right hand slowly and smoothly in front of you, palm up, to the level of your left shoulder. Then swipe it to the left without lowering it. When your right hand is near your left shoulder, make an upward motion with it, as if you were throwing a balloon. Follow her with your eyes. As you exhale, lower your right arm to the starting position and repeat the movement in the other direction. Perform the exercise 6 times in each direction.

8. Exercise “Admiring the moon”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

As you inhale, turn your body as far to the left as possible. At the same time, straighten your knees, raise your left hand, palm up, and follow it with your gaze. Tighten your body as much as possible. Imagine trying to reach an imaginary moon. At this time, bend your right arm at the elbow at chest level. As you exhale, lower your arms and return to the starting position. Repeat the same movement, turning your body to the right. Perform the exercise 6 times in each direction.

9. Exercise “Turning the body and pushing out the arms”

Initial position

As you inhale, stretch your left arm back with great force, palm facing up. At the same time, turn your body to the left. Concentrate your attention on your left hand. As you exhale, extend your right arm forward with your palm facing up. Repeat the same, turning your body to the right. The exercise should be performed 6 times in each direction.

10. Exercise “Raising arms in equestrian pose”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

As you inhale, raise your left hand to approximately eye level with your palm facing the floor, and your right hand to your navel with your palm facing left. Then turn your body to the left as much as possible so that the position remains unchanged. Follow your left palm with your gaze. As you exhale, change hands and smoothly turn to the right. Repeat the exercise 6 times.

11. Exercise “Catching fish with your hands”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along your body with palms facing in, look straight ahead.

As you exhale, take a step forward with your left foot. Bend your knees slightly and lean forward, crossing your arms in front of your left leg. Inhale and lift your body. At the same time, raise your crossed arms above your head. Then spread them firmly to the sides with your palms up, and tilt your head back as much as possible. Imagine yourself opening your arms to positive energy. Exhale and lean forward again, crossing your arms in front of your knee. Repeat the exercise 6 times.

12. Exercise “Swinging waves”

Initial position

As you inhale, make a smooth movement forward, shifting your center of gravity to your left leg and lifting your right heel. At the same time, straighten your arms in front of you, palms down, as if trying to press a wave. Attention is focused on the hands. Exhale and swing back, shifting your center of gravity to your right leg and lifting your left toe. Bend your elbows with your palms facing forward and raise them to head level. Imagine that you are pulling the wave behind you. Do the exercise 6 times.

13. Exercise “Dove spreads its wings”

Initial position: stand straight, feet shoulder-width apart, left slightly pushed forward, bend your arms at the elbows in front of your chest, look straight ahead.

Shift your center of gravity to your right leg. Inhale and extend your arms straight forward with your palms facing each other. As you exhale, transfer your body weight to your left leg and lift your right heel, leaning your body forward slightly. At the same time, spread your arms out to the sides as much as possible. Imagine that you are preparing for a flight. Focus your attention on your chest. Repeat the exercise 6 times.

14. Exercise “Punches”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

Bend your arms and place your hands clenched into fists on your sides so that your fingers point up. As you exhale, forcefully push your right arm forward. As you inhale, return it to the starting position. Focus your attention on your fists. Repeat the same movement with your left hand. Perform the movements 6 times with each hand.

15. Exercise “Flight of the wild goose”

Initial position: Stand up straight and spread your arms out to the sides, palms up.

As you exhale, squat down as low as you can. At the same time, lower your arms along your body. Make sure your back remains straight. As you inhale, return to the starting position. Focus your attention on your knees and hands. Repeat the exercise 6 times.

16. Exercise “Rotating the wheel”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

Tilt your body to the left. Focus on your lower back. As you inhale, keeping your arms parallel to each other, raise them upward from the left, outlining a semicircle. As you exhale, also simultaneously lower your arms down along with a tilt to the right. So you described a large circle clockwise. The movement should be as smooth as possible. Do the exercise 3 times to the left, and then 3 times to the right.

17. Exercise “Hitting the ball on the ground”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along your body with palms facing in, look straight ahead.

Slightly lift your straight left leg and at the same time lift your right arm. When your hand is at shoulder level, hit an imaginary ball with it. The movement should be light and springy. At the same time, place your foot on the ground and inhale. As you exhale, repeat the same movement with your right leg and left arm. Perform the exercise 6 times on each side.

18. Exercise “Lowering hands and balancing energy”

This exercise completes the complex and serves to stabilize breathing and harmonize energy flows in the body.

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms at your sides, palms down, look straight ahead.

As you inhale, smoothly raise your straight arms to eye level, turning them palms up. The whole body should stretch together with the arms. As you exhale, bend your knees slightly and lower your arms to the level of your lower abdomen. Repeat the exercise 6 times.

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From the book Complete Medical Diagnostics Guide by P. Vyatkin

Arriving in China for the first time, a foreigner will be amazed at the simplicity with which, without a shadow of embarrassment, characteristic of Europeans in these cases, the Chinese go out for morning exercises. Everywhere, from the very early morning, many people stand and perform gymnastics, or rather, as it seems to the uninitiated, complex “steps” in squares along busy highways, in the green stripes of large and small streets, in parks. Smoothly, as if flowing from one form to another, they perform their exercises: young and old, middle-aged people and children. Wushu, qigong, taijiquan are not hobbies. It's a way of life.

What kind of exercise is this, which requires special plasticity of the body and the ability to take your time and record every movement and gesture? People seem to stand still or move more, as if in slow motion. If you look closely, it becomes clear that all parts of the body are involved in such gymnastics, but without any wild load that develops muscular strength, and all the dynamics are based not on the use of physical or voluntary efforts, but on capturing certain internal rhythms and performing, like dance steps, figures.

The tai chi gymnastics complex provides for various physical activities depending on the age and health status of the practitioner. This is achieved by different session durations - from 10 minutes to 1 hour; the number of motor elements - from 8-10 exercises to 100 or more; number of repetitions of the entire cycle of movements - 1-5 times; pace of movement - very slow or average; the magnitude of the amplitude of each movement.

It is recommended to set the duration of the entire session to 10 minutes at first, and then gradually increase it to half an hour. Between individual exercises, pauses should be made from 10-15 seconds to 30-40 seconds or more, depending on the age and health of the practitioner. During rest breaks, you should walk slowly around the room (in the yard or garden). At the beginning of classes, each exercise can be repeated 2-3 times, subsequently 10-15 times or more. Classes should be carried out twice a day in a well-ventilated area. Clothing should be light and not restrict movement.

Exercise 1

Starting position (I.P.): standing on slightly apart and half-bent legs; arms are bent at the elbows and extended forward, palms are open, turned towards each other, fingers spread to the sides; the head is slightly lowered.

Performance: alternate swinging of the body to the sides with a transfer of the center of gravity of the body from one leg to the other, with simultaneous slow, smooth abduction of one arm in the opposite direction (imitation of pushing off an imaginary wall with the palm). The second hand makes a smooth, rotational movement in the hand, gradually turning the palm upward, as if serving an imaginary dish. The movement is repeated rhythmically in one direction or the other. You can move your arm in the direction of the inclination of the body, and in the opposite direction.

Exercise 2

I.P.: standing on slightly apart and half-bent legs; arms are bent at the elbows, slightly spread to the sides and extended forward, hands are extended, palms down, fingers spread; head half-lowered.

Performance: helical, slow rotation of the body in both directions with simultaneous smooth movement of both hands behind the back, in the direction of the turn. The rotation is predominantly in the lumbar region and resembles the movements of a mower.

Exercise 3

I.P.: standing on slightly apart and half-bent legs; arms are bent at the elbows and spread to the sides, hands at shoulder level, fingers clenched into a fist, index fingers straightened.

Performance: alternately lifting a half-bent, relaxed leg with a simultaneous lifting of the same half-bent, half-relaxed arm. The rising hand seems to pull the leg of the same name along with it; it is, as it were, connected to the leg by an imaginary thread. When raising the hand upward, the palms, gradually rotating outward, open, turning upward, fingers spread to the sides.

Exercise 4

I.P.: standing on slightly apart and half-bent legs; arms are bent at the elbows, slightly spread to the sides and raised to shoulder level, palms facing down, fingers spread to the sides; the head is slightly lowered.

Performance: simultaneous stretching of both arms to the side, up and slightly back with simultaneous rotation of the torso in that direction and straightening and stretching of the legs. Try to reach with your fingers to the maximum possible point, located at the top, to the side and slightly behind. The movement is carried out first in one direction and then in the other.

Exercise 5

I.P.: standing on slightly apart and half-bent legs; the torso is relaxed and slightly bent at the waist; head down; the arms are relaxed and hang like whips along the body.

Performance: alternately lifting a semi-relaxed leg, bent at the knee, with a simultaneous lifting of the same relaxed arm. The hanging hand rises to the level of the head, followed by the same bent, relaxed Leg. There seems to be a connecting thread between the rising hand and the knee. When lifting your arms and legs, your head tilts back slightly.

Exercise 6

I.P.: standing on legs apart and bent; arms are bent at the elbows, extended forward, hands at stomach level, palms facing down, fingers spread to the sides; the head is slightly lowered.

Performance: bending the torso slightly forward and to the sides while simultaneously extending the straightened leg, abducting the pelvis in the opposite direction and reaching the knee area of ​​the extended leg with both hands. The head turns towards the extended leg. The movement is repeated alternately on both sides.

Exercise 7

I.P.: standing on a half-bent right leg, leaning back, left leg straightened; the arms are bent at the elbows, the hands are pressed to the shoulders, the palms are open outward, the fingers are slightly apart.

Performance: rocking the body with subsequent transfer of the body’s center of gravity forward to the opposite leg. In the movement phase, lower your hands to the level of your stomach, turning your palms up, and slowly, smoothly lunge forward, gradually transferring the center of gravity of the body from the right leg to the left. During a forward lunge, the arms, half bent at the elbows, are simultaneously brought forward and gradually rotated during the movement with the palms facing outward. “Pushing off” with your palms from an imaginary wall, lean back and gradually transfer the center of gravity again to your right leg and do the reverse cycle of arm movements to the starting position. Place your left foot next to your right, take the I.P. Then repeat the cycle of these movements, but lean back not on your right, but on your left leg, and lunge forward on your right leg.

Exercise 8

I.P.: standing on legs bent and slightly apart; arms are bent at the elbows, slightly extended forward, palms facing down, fingers spread to the sides; the head is slightly lowered.

Performance: circular rotation in the horizontal plane of the pelvis and abdomen with simultaneous rotation in the same plane, but in the opposite direction, of both arms. Both semi-relaxed arms, extended forward, describe slow circles in the same plane (parallel to the floor). The direction of rotation of the arms and pelvis should be alternated: 6-8 circles in one and the opposite direction.

Due to some difficulty in coordinating this exercise, it is recommended that you first master it separately, and then combine these two elements of rotation into one, fused one.

Exercise 9

I.P.: standing on legs bent and spread apart; both arms are bent at the elbows, slightly apart, the elbows are raised, the hands are weakly clenched into fists, the ends of the index fingers touch each other; head half-lowered.

Performance: swinging the hands connected with the index fingers to the sides and up while squatting and then straightening the legs. Semi-relaxed hands, connected by the ends of the index fingers with the elbows laid out to the sides and slightly forward, swing pendulum-like in one direction or the other. When the joined hands pass the center of the described arc, that is, they are at the point closest to the floor, squat as deeply as possible on both legs. At the moment of maximum throwing of the arms to the sides and up, the legs are straightened.

Exercise 10

I.P.: standing on legs bent and spread apart; arms spread apart, slightly bent and relaxed, palms facing upward, fingers spread and half bent; the head is turned in the direction of the intended turn.

Performance: alternate lunges to the sides with the same body rotation by 180 °. When tilting the body, for example, to the left, gradually shift the center of gravity of the body to the left leg. Then make a lunge and a rotational movement to the left side with your right leg, simultaneously making a rotational movement of your torso around the vertical axis and throwing your right arm forward, the position of the body at the end of the cycle turns out to be rotated 180° compared to the original one. “Pushing off” with your right hand from an imaginary wall and making a rotational movement with your torso and arms in the opposite direction, take the I.P. and make a similar lunge in the opposite direction with the other leg.

Exercise 11

I.P.: sitting on a stool with legs apart and bending forward as much as possible (exhalation phase); both arms are bent at the elbows, slightly spread to the sides, hands are weakly clenched into fists, index fingers are extended.

Performance: taking a deep breath, at the same time slowly straighten up, turn slightly to the side, spreading your arms to both sides and raising your bent leg to a position parallel to the floor and slightly higher. When spreading your arms to the sides, your palms gradually open and turn outward.

Take the I.P. (bend) and repeat the exercise with the other leg lifted, slightly turning in the other direction. After the exercise, get up from the stool and slowly, for 3-5 minutes, walk around the room (garden, veranda), making breathing movements of medium depth.

And the video below shows how complex Tai Chi gymnastics exercises are performed in China.

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

General concepts

Tai Chi is a set of exercises that does not require much effort or special training. It is based on three criteria: grace of dance, health system and fighting technique. Each component is in complete harmony with the others. It is thanks to this that the effect of unity with the surrounding world is achieved.

Tai Chi teaches a person's mind to interact with the body through full contact. Every movement of the arms and body performed during gymnastics is visualized and controlled by the mind. Thanks to this, the concentration of the body reaches its maximum. Tai Chi distances one from pressing problems, which has a powerful healing effect on the nervous system.

It is believed that this gymnastics originated in Ancient China during the reign of Fu Tzu. The Emperor ordered Yin Gan to come up with a great dance that could heal the sick and would be within the power of the common people. As a result, the sage invented a set of exercises consisting of smooth movements and fighting stances.

Who is Chinese gymnastics suitable for?

Tai Chi exercises are allowed for everyone, regardless of their age. In China, people do this exercise outdoors at dawn. It is believed that this is why life expectancy is so high in the country. In Russia and all over the world, there are thousands of special schools that teach how to synchronize breathing and perform soft movements, imitating various forms.

Chinese Tai Chi gymnastics bears fruit only over time, so you should not expect instant results. The toning 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 follow a 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 parts of the brain, improves coordination, and normalizes the functioning of the heart and intestines.

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

Healing effect for injuries

Any Tai Chi master will tell you that balance is paramount in gymnastics. It is precisely this ability that serves as a guarantee of health in life. It is not for nothing that Tai Chi is recommended specifically for older people who often lose coordination and fall, getting fractures of various degrees.

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

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

Psychological and physical impact

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, and after 3 months of gymnastics - 60% of those involved. It's a matter of balance, which reaches its highest degree towards the end of the course.

Chinese gymnastics is allowed every day, for older people - 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 help supply tissues and organs with oxygen.

Important nuances

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

Music is an important aspect for conducting classes. The right soundtrack creates a suitable internal mood and promotes rapid relaxation. The best option is the melodies of a flute or other Asian traditional instruments. It would be a good idea to add sounds of nature indoors.

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

Where to start

Tai Chi can be practiced on any surface, as long as it is not slippery. Shoes should have thin rubber or leather soles. Regular socks are allowed, but with reinforced feet. You can also exercise barefoot on a soft lawn if the ground is not cold and there is no wind. Clothing is 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 recommended for beginning gymnasts. The essence of group lessons is to memorize basic movements, energy control, and meditation.

Exercises for beginners

Tai Chi for beginners comes down to three main rules:

1. Any movement is performed slowly and smoothly.
2. All concentration is directed to your own body.
3. You should breathe freely and evenly.

The basis of Tai Chi for beginners are the “Waterfall of Freshness” and “Water Circles” movements. The first exercise is performed with bent legs shoulder-width apart. The arms are extended, the head is tilted forward. Slowly bend your shoulders down, then your body. The muscles should not be tense. The movement follows the flow of water. Having reached the maximum inclination, 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.

Complex of basic movements

In Tai Chi, the description of exercises comes down to the mental representation of a certain form and the 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 with bent legs.

“Immersion in Chi” is the main movement in Chinese gymnastics. After a deep breath, raise your arms to shoulder level, then slowly straighten in front of you.

The “Horse Mane” exercise consists of alternately synchronously moving the right and left legs and arms forward.

The “Hug the Moon” movement boils down to an impromptu embrace of an imaginary sphere. To do this, bend your arms above your head. In this case, the legs should describe the same circle.

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