Don't want to go out at home on a cold day?
Want to exercise without equipment?
A simple and effective way to exercise?
Keep this fitness guide!
shadowboxing
Taijiquan is a boxing method and intangible cultural heritage in Chinese martial arts, which refers to the core idea of Tai Chi and Yin and Yang dialectical concepts in traditional Chinese Confucianism and Taoist philosophy, integrating various functions such as nourishing temperament and strengthening the body, combined with the changes of the five elements of Yin and Yang that are easy to learn, and the meridians of traditional Chinese medicine form a kind of traditional Chinese boxing that combines internal and external cultivation and combines rigidity and softness.
White cranes with bright wings
Hand waving lute
Wild horses with split manes
In general, Tai Chi can enhance heart function, prevent osteoporosis, promote intestinal digestion, and if done for a long time, it also has many benefits for improving overall health.
Introductory tutorial for beginners: Teacher Qiu Huifang's 24-style Taijiquan teaching video "link"
Eight sections of Nishiki
Baduanjin is an ancient Chinese qigong method that was formed in the Song Dynasty and first appeared in the Yijian Yizhi by Hongmai in the Southern Song Dynasty. It consists of eight body movements, including body movements and breath conditioning.
Two hands support Tianli Sanjiao
Five labors and seven injuries look back
The left and right bows are like shooting eagles
It not only helps to cultivate vitality and enhance immunity, but also skillfully combines the calmness of Tai Chi with the stretching of yoga. At the same time, it also incorporates the traditional concepts of traditional Chinese medicine to improve the complexion, restore vitality and strengthen the body's resistance.
Introductory Tutorial for Beginners: Baduanjin Action Decomposition Tutorial "Link"
Pentay
Hua Tuo Five Birds Opera is a set of fitness qigong methods created by Hua Tuo, a famous medical scientist in the late Eastern Han Dynasty, according to the principles of traditional Chinese medicine, combining the activity characteristics of tigers, deer, bears, apes and birds with human organs, meridians, qi and blood.
The Five Birds Opera is an important traditional Chinese technique for guiding and maintaining health, with a total of 10 movements in each play, which is simple and easy to learn.
Tiger play: Regular practice of Xi can make people strong and energetic, and can enhance the excretion function of the human liver and gallbladder.
Tiger lift
Deer play: Regular practice of Xi can enhance physical strength, benefit the kidney and strengthen the waist, suitable for middle-aged and elderly people to practice Xi for a long time, and has a good effect on connective tissue diseases such as arthritis.
Lu Ling
Ape play: Regular practice Xi can make the mind flexible, enhance memory, and can delight the mood and mind.
Monkey plucking
Bear Play: Regular Xi can improve digestion, promote sleep, and enhance the spleen's transportation function.
Bear luck
Bird play: Regular practice Xi can harmonize breathing, dredge the meridians, and enhance the respiratory function of the lungs.
Bird stretch
Introductory Tutorial for Beginners: The General Administration of Sports of the People's Republic of China (Latest Edition) "Link"
Winter is long, let's play a set of exercises together!
Text: Huang Weiting
Audit|Deng Beiying