2024 CCTV Spring Festival Gala
Singer Zhou Shen joins hands with giant pandas to perform "Health to Order"
Celebrate the Chinese New Year
Eight pieces of brocade were shown to the audience
The movements are graceful and the posture is vigorous
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Eight sections of Jin Gong method
It is an independent and complete set of fitness exercises
It originated in the Northern Song Dynasty
It has a history of 800 years
Eight sections of Nishiki
As an ancient fitness exercise
To this day, no equipment is required for practice
It is not limited by the venue, and it is easy to learn
The effect of Baduanjin
(1) Enhance human immunity
Baduanjin practice can stimulate the body's qi and blood flow, promote metabolism, and enhance the body's immunity.
(2) Improve cardiopulmonary function
Through the practice of Baduanjin, you can strengthen the coordination of respiratory muscles, increase lung capacity, and improve cardiopulmonary function.
(3) Exercise spinal flexibility
Baduanjin exercises can fully stretch and exercise all parts of the spine and enhance the flexibility of the spine.
(4) Improve the function of the digestive system
Baduanjin exercises can stimulate the peristalsis of the gastrointestinal tract, promote the function of the digestive system, and relieve gastrointestinal discomfort symptoms.
(5) Promote blood circulation
Baduanjin practice can stimulate the body's qi and blood flow, promote metabolism, and enhance the body's immunity.
(6) Relieve stress
Baduanjin exercises can relieve stress and reduce anxiety and depression by regulating breathing and relaxing the body and mind.
(7) Improve sleep quality
Baduanjin exercises can relax the body, improve sleep quality, and alleviate insomnia.
(8) Delay aging
Baduanjin practice can stimulate the body's qi and blood flow, enhance the body's immunity, and effectively delay the body's aging process.
The essentials of the movements of the eight danjin
The first type: both hands support the three cokes of Tianli
This movement is a stretch of the limbs and torso, much like stretching the waist.
Action essentials
Slowly raise your arms up and turn your palms up in front of your face, lifting your heels and inhaling with your chest up. Then slowly lower your arms in the reverse order. Repeat 6 times. This action is supported with both hands, slowly and forcefully, the three focal points are unobstructed, and the qi and blood are harmonized.
efficacy
This action can lengthen the muscles, ligaments and soft tissues around the joint, improve shoulder diseases, and prevent cervical spondylosis.
The second type: the left and right bows are like shooting eagles
The focus of this movement is on the chest.
Action essentials
Extend your left hand to the left and pull your right hand to the right, your right elbow at shoulder level, and your left index finger as if you were drawing a bow and shooting an eagle while inhaling. Then repeat the action in a different direction. Repeat 6 times.
efficacy
This movement can improve the blood circulation of the thoracolumbar spine, enhance the cardiopulmonary function, expand the chest and arms, and exercise and strengthen the skeletal muscles of the thoracic ribs and shoulders and arms.
The third form: regulating the spleen and stomach must be single-handed
This action is to lift one hand up, press down with the other, and pull up and down forcefully, so that the organs and muscles on both sides are stretched.
Action essentials
Raise your right hand upwards, paying attention to the five fingers together and straightening, palms together and fingertips to the left, while pressing your left hand down, palms down, fingertips forward, thumbs apart from the other four fingers, head back, look at the tips of your right fingers with your eyes, and inhale at the same time. Repeat 6 times.
efficacy
This action can relieve the stagnation of the liver and gallbladder qi, make people feel happy, release fatigue, and help the spleen, stomach, liver and gallbladder qi and blood flow smoothly.
Fourth Style: Five Labors and Seven Injuries Look Backwards
This is a movement of the head repeatedly to the left and right, and the eyes should be as far back as possible.
Action essentials
Stretch your arms back, place your palms outward on your hips, and slowly turn your head to the left, your eyes moving with your head, while inhaling, taking care not to rotate your body as much as possible. Then slowly turn your head back to the front, look straight ahead, and turn your head to the right. Repeat 6 times. The five labors refer to the damage to the five organs of the heart, liver, spleen, lungs, and kidneys due to improper work and rest, and disordered activities. The seven injuries refer to the damage to the internal organs caused by emotions such as joy, anger, thought, worry, sadness, fear, and shock.
efficacy
This action is applied to the movement of waist, head and neck, eyeballs, etc., to strengthen the elastic ability of neck muscles, improve blood circulation in the head and neck, relieve fatigue, and have a good effect on the prevention and treatment of cervical spondylosis, hypertension, eye diseases and strengthening eye muscles.
Fifth style: Shake your head and tail to get your heart on fire
This movement is a full-body movement with an emphasis on relaxation.
Action essentials
Lean forward with your upper body, then make an arc circle in front of you, rotate your head to the back of the left as much as possible, swing your hips to the right, straighten your left leg, bend your right knee slightly, and repeat the movement to the right after recovery. Repeat 6 times.
efficacy
This movement can relieve menstruation and heat discharge, remove heart fire, and increase the flexibility of the neck, waist and hip joints, and enhance muscle strength.
Sixth pose: Climb the feet with both hands to strengthen the kidneys and waist
In this movement, you should lean forward and lean back, which can fully stretch the lower back muscles, and at the same time, the arms should also be stretched down as much as possible.
Action essentials
Raise your arms high, palms facing each other, lean back, face up, and then hang your arms down, trying to reach down, taking care not to bend your legs. Repeat 6 times.
efficacy
This action can prevent and treat chronic diseases of the genitourinary system, strengthen the kidney and waist, effectively improve the strength and extensibility of the anterior and posterior extendor muscles of the trunk, and improve the function of the kidney, ureter and other organs.
Seventh Style: Gather fists and increase strength
This action requires clenching your fists, gripping your toes hard, concentrating, and glaring.
Action essentials
Punch your right fist forward and punch it at shoulder level, while keeping your eyes open as wide as possible and staring forward, making the left fist the same as the right fist. Repeat 6 times.
efficacy
This action can fill the liver with blood, loosen liver qi, strengthen the muscles and bones, make the muscles and muscles of the whole body strong, and increase strength.
The eighth type: behind the seven ups and downs
This action also requires relaxation, and at the same time, it is the opposite of the stretching of the first stage, it is to reset the various systems of the whole body, which is the "one opening and one closing" that Chinese medicine pays attention to.
Action essentials
Lift your heels as high as you can, push your head up, and inhale at the same time, and have a bouncing sensation when your heels hit the ground, and inhale at the same time. Repeat 6 times.
efficacy
This movement lengthens the plantar muscles and ligaments. Improve the balance of the human body, flow qi and blood, balance yin and yang, and enhance physical fitness.
Tips
When practicing Baduanjin, you should pay attention to maintaining a comfortable state of your body to avoid excessive force or incorrect posture that may cause injury. In addition, factors such as age, physical condition, and physique should also be taken into account, and the method and intensity of the exercise that suits you should be chosen.
New year
Let's go on a journey to health
Let's start with Hachidannishiki
Source: Suzhou Health