Qigong regimen of scientific popularization

Qigong regimen of scientific popularization
Brief content:Need in order to adapt to the body building development of mass qigong, strengthen the health of socialized development of qigong to guide, knowledge of keeping in good health of scientific popularization qigong, administrative center of State Physical Culture and Sports Commission Wushu, Wushu research institute of State Physical Culture and Sports Commission, the intersection of Chinese and the intersection of Wushu and the intersection of association and organization and the intersection of qigong and circle, medical science, sportsdom and other about the intersection of scientific and technological circle and on the basis survey and study extensively for a long time, discuss thoroughly numerous experts, compile and edit a set of outstanding works of building up body of qigong- " the Chinese qigong keeps in good health in eight France " (originally known as " The qigong keeps in good health to hold " ),As to the key item that is popularized both at home and abroad, the concrete content is as follows:
This works rely mainly on moving, quiet, the speed is suitable, stress the idea and cooperate and guide at the time of the work of walking, the shape, god unify. In order to should breathing at movement,it reach limb strong outside, inside and internal organs, function of collateral channelses unobstructed. Make each part inside and outside the human body receive the exercise of the overall equilibrium from one hundred.
Practise the method
The preparing type stands loosely and quietly, both feet are closed to naturally, two look straight ahead, the mental state is suitable with, breathe thinly and evenly and smoothly. Center moves to right, the left foot lifts and moves to the left side crosswise and steps one step gently, and then carry out the transition to the weight two feet steadily. Both feet parallel, with shoulder and wide, tiptoe, forward, the intersection of both hands and lower hypophyseal side, inwards palm naturally, ten point natural torsion is light to stick to to both sides of thigh, round crotch, loose hip, one pair of knees is crooked a little, it is straight to sink shoulder loose elbow, straight body of very beginning, the neck, accept in the lower jaw, close the mouth and shut the tooth at one hundred meetings, tongue stretch while being flat naturally, sight look straight ahead, hold back in the providence, breathe naturally, quiet to stand for a moment.
Main point: ( 1) The preparing type is as the beginning of the complete works, can't ignore, the intensity of going down on one's knees is not too great, the figure is good, the backbone is loose and straight, there are songs in every joint is straight; ( 2) It is its purport to be calm.Principle: Grow Taiji electrodelessly, the electrodeless attitude is the even equilibrium attitude inside and outside the whole body. Through the adjustment of the preparing type, make the body and mind enter the gentle condition of the will and spirit. The loose quiet happy adjusting the shape of every part, make the body reach by rational shape overall arrangement, basic norm of sound movement after setting up. The coordination of purpose, angry, shape, the basic mode practised while confirming.
First type The high and level tone is open with
The arms are lifted by the side of body slowly, arm hands are accompanied, the wrist is loose and flat, the centre of the palm is downward, the figer tip hangs down a little, the thumb parts a little, the tiger's mouth is shown in round, other fingers are separated naturally, centre of the palm include, raise one's hand loose the intersection of shoulder and loose elbow in the course, inhale carefully with the nose at the same time. Lift at the arms are sustained, lift to be shoulder-high and horizontal in shape, keep sinking the shoulder state. Lead neck with thumb, fasten outside the arms, turn centre of the palm to be upward, hold two balls among both hands, exhale slowly with nose at the same time, the intersection of spiral arm and the intersection of finger and one outside slightly under course, both arms keep crooking a little naturally, don't shrug! Both sides hold and shut upwards, the centre of the palm is relative, hands point to, if embrace ball among both hands, before visualization, inhale carefully while putting up the arm, accept the air in the sky with the centre of the palm in idea. When pairs of palm hold, shut above top of the head, arms become round, work with two centre of the palm palace cave put on to one hundred crossing points, slightly stop exhaling slowly and expecting and pouring the air in the sky into one hundred meetings for a moment. Inhale gently,two palm from front along health centre line according to,there are downward on centre of the palm, it is more relatively for palm to mean, in water, enter lower the pubic region angry neck according to ball. Exhale slowly at the same time according to the palm. Under two palm according to underbelly ago when,fasten outside the arms, look through by centres of the palm high inwards, it is mean downward not to turn by palm into, arms retrieve the intersection of body and side naturally, hand cross in the Cheng, idea tour move thereupon. Do for 3 times repeatedly according to the course above. It is downward in centre of the palm whether to lift in front of it is in body in arms,on lift keep arms parallel at course, slightly wider than the shoulder, the arm arises to inhale slowly at the same time, realize the air sense between one pair of palms and the earth. It is flat for the arm to lift with the shoulder, the arms are shown in naturally arc, the wrist is loose and flat, the visual the front. Lay two palm slowly according to until umbilicus portion,such as ball according to in not entrying into water,squat down health slowly thereupon, exhale slowly at the same time, keep the upper part of the body honest. Palm according to when being by hip,it is squat down to stop health, at this moment mean palm whether still forward, crotches, hips loose round. Body get up direct upwards, drive at the arms lifting, get up according to 3 as before, charge hand, stand if person who prepare.
Main point: ( 1) Do not shrug when the palm arises; ( 2) Leave slapping and breathing coordinating downwards.Principle: Include three of law in the type this, in order to move in meditation, so as to quiet and vivid. The centre of the palm is an overcast palm downwards, quarry the air in the earth; The centre of the palm is an open palm upwards, connect the air in the sky. With angry to pass through one hundred can, smooth out suitable to stop inside from top to bottom. Palm transport jointly from head to foot earth, get up, get overcast to rise north lower, the function that the negative and positive has already help been.
Second type Cherish the life
Two centres of the palm are oblique inwards, lift slowly before the body, both arms took the form of the round and similar to embracing ball, pay attention to not shrugging and turning over the elbow, inhale gently while lifting on both arms. It is horizontal in shape together that the arm is lifted to the chest, two tiger's mouths are relative, both arms are shown in arc, sight intension. Keep this state quiet and stand for a moment, breathe naturally. The arms are opened outside slowly, try hard outwards. Expand backward naturally, open the arm and open the chest, open the shoulder, inhale slowly at the same time at the same time. Both arms still keep competence, one pair of elbows takes the form of natural torsion, sight looks straight ahead. After the arms are made to the maximum, accept forward, inwards jointly slowly, to cherish ball-shaped, shut the arm and exhale slowly at the same time, shut in the arm course sight looks straight ahead between the arms, observe and learn the air sense between the arms by experience. Both arms are opened and shut for 3 times so, then the natural whereabouts before the body, return to the side of body.Main point: ( 1) Can't overly square one's shoulders when open the arm, the lower jaw does not raise up. ( 2) The elbow, wrist remain loose and smooth all the time.Principle: This type makes the result that the chest regulates the flow of vital energy, the arm and switching of the palm are very apt to experience the angry sense. There are constant for relaxation on that finger,if you can't swing, regulate by hand three an overcast three male genital by,last whole body. Practise it as time passes, can feel all over the viscera generate heat.
Third type Effect a drastic change
Both hands carry from behind the body naturally, it is supported on two kidney, is breathed naturally that the centre of the palm is light inwards, keep two kidney in purpose. The body keeps honest, transfer to 9 circles of head round slowly clockwise, sight hangs down and accepts. And then along turning 9 circles anticlockwise and round. The ones that pay attention to keeping not enlarging in the position under the shank are rocked when the round is transferred to the head. Turn round and breathe in the course naturally. Unite the mid point of line as the centre of a circle with two arches of the foot, push the waist with the palm, transfer to and fasten and move 9 circles round clockwise, and then along transferring to and fastening and moving 9 circles anticlockwise and round. Fasten the natural pitch of turning that the upper part of the body is up to the waist hip while moving, both feet keep still. The round is transferred to the hip course of waist and breathed naturally. Live for the pivot with the spine, lead the body at the rear left and rotate to the maximum slowly with the head, stop for a moment, turn round slowly, still rotating does not stop when just in the front, the rear continues turning round to the maximum right, stop for a moment, turn round again. Repeat so for 3 times. Sight, thereupon to about the intersection of rear and long sight, pay attention to neck, it is honest for health to keep turn body, not bending over, both feet mustn't be moved Move
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