Sports qigong is a combination of medical and physical fitness, and also a faction of qigong. It has a long history in China. It is a method of combining human static and regulating respiration to exercise and prevent diseases. Qigong fitness is to develop people's subjective initiative, adjust the body's function, control the body's activities, in order to achieve muscle relaxation, spiritual stability, thinking people quietly, and on this basis to carry out breathing self-fitness methods.
Qigong is different from general sports. Instead of pursuing intense physical activity in the short term, it consciously follows the principle of practicing, gradually and gradually controls activities, eases emotional reactions, and makes people in a very comfortable and quiet environment, thus adjusting the body's Physiological function.
The so-called "qi" mainly refers to the air that people breathe and the "momentum" inside the human body. The so-called practice of breathing is to strengthen the internal strength of the human body. Qigong is a kind of strength and strength. Qigong divides static and dynamic work. Static power consists of sitting, lying, and standing postures. It uses pranayama ( that is, a call, a breath, and a breath ) , and a defensive mind ( a physical object that concentrates mind-mind activities on a part or space of one's own body during practice, or an idea ) . A word meaning ) and other methods. Such as relaxation work, strong work, and internal maintenance. The dynamics are soft and rhythmic physical activity and self-massage.
Qigong generally includes three aspects: adjustment ( posture ) , self-aligning ( human static ) , and adjusting interest ( breathing ) . These three aspects restrict each other and influence each other. The impact on the body is overall. Qigong has a good effect on various organs and many systems of the human body.
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★ The main fitness function of qigong
1 . Qigong's effect on the nervous system
In qigong exercises, the mind is static, and the nervous system is in an internal suppression state. It has a good protective effect on the body, and human static energy can eliminate the tension in the cerebral cortex, strengthen the regulating function of the cerebral cortex, and improve the function of the whole body organ.
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2 . The Effect of Qigong on the Cardiovascular System
Practice gas function to promote blood circulation, so that expansion of capillaries, pulse beat increased; after practicing, the heart rate has a corresponding slow down; deep inspiration, the amount of cardiac stroke increased; deep exhale, cardiac return also increased. Breathing exercise can reduce the burden on the heart, reduce the oxygen consumption of the heart, and enhance the heart function.
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3 . Qigong's effect on the digestive system
When practicing qigong, abdominal organs are subjected to rhythmic “massage†due to abdominal deep breathing, which improves digestion and absorption.
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4 . Qigong's effect on the respiratory system
Large amplitude than usual can 3--4 times, respiratory rate and minute ventilation is also reduced, reducing the body's oxygen consumption, energy metabolism rate is reduced, this condition is called low metabolic physiological conditions, help reduce physical energy The consumption, re-accumulation of energy, get health.
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5 . The Effect of Qigong on Endocrine Gland
When practicing practitioners are static, the cerebral cortex is in an internal inhibitory state. The endocrine glands controlled by the cerebral cortex are closely related to each other. They connect each other into a complete system and are dominated by neurohumoral fluid, so that the endocrine synergy can be maintained. To meet the needs of the body, in addition, qigong fitness can reduce the secretion of corticosteroids and growth hormone, so that the rate of protein renewal slows, changes in enzyme activity, and enhance immune function.
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★ Points to note when practicing qigong
1 . To practice qigong, generally follow the following principles
(1) It is quiet and natural. When practicing, both physical and mental ( physical and mental ) should be relaxed. First of all, the body should be relaxed and the clothing should be relaxed. It is not necessary to forcefully maintain the posture of the body. In short, to relax muscles ( especially to relax the lower abdomen ) when practicing exercises , get natural. Second, the spirit is relaxed and the mood is happy and stable.
The requirement of quietness is that all ideological consciousness is concentrated on practice during practice, and the phenomenon of turbulence is reduced and the feeling of external stimulation is weakened. Sometimes the feeling of body weight also disappears and enters a quiet state.
(2) Integrity. When practice, the combination of practice ( control conception ) and practice ( adjustment of respiration ) should focus on qi, that is, ideology should be slightly interested in breathing. Use ideas to adjust the rhythm, length, thickness, speed, and speed of the breathing, and then lead with ideas. Or follow the gas operation.
The kung fu of practice is "quietness", and the effort to practice gas lies in the seven words "thin, deep, long, slow, steady, long, and uniform." Strong qigong, relaxed dexterity are focused on practice, and internal qigong focuses on practicing qi. However, various qigongs emphasize the combination of ideology and qi.
(3) Combination of movement and static. Qigong tends to be quiet and lacks necessary activities. Therefore, other physical activities should be carried out to receive more comprehensive fitness results. Various exercises are arranged after practicing qigong.
(4) Step by step. Qigong is a kung fu. Kung fu must practice and gradually accumulate in order to reach the point of proficiency. Do not be anxious to achieve success. The posture and breathing methods are easy to difficult, and the method of humans is gradually deepened. Initially practice shorter time (15--20 minutes), after longer.
2 . To practice Qigong, you should also pay attention to the following specific issues
(1) before practice 10--15 minutes to stop reading books, newspapers and sports activities, there must first solution to the toilet, good practice to prepare.
(2) The practice time can be mastered by oneself. After practicing, do not stand up in a hurry. You should wipe your face with both hands, gently rub your eyes, and then slowly stand up and move your limbs.
(3) If you have shortness of breath or irritability during exercise, because of improper breathing methods or incorrect posture, or if you are mentally unpleasant, do not want to practice, or if you are short of thinking, you should correct the causes.
(4) The symptoms of headache, dizziness, and head-heavyness occur when practicing qigong or after practicing exercises. Most of them are caused by breathing or eagerness, or due to mood fluctuations, and the causes should be corrected.
(5) After an empty stomach and a full meal, it is not advisable to practice.
(6) Suspend exercise in case of fever, diarrhea, severe cold or fatigue.
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