Chinese gymnast qigong is a technique that allows you to get rid of excess weight in a short time. A set of psychophysical exercises normalizes the functioning of the body and makes it healthier. Sounds tempting, doesn't it? What is the essence of gymnastics and how to do it correctly so as not to harm your health?
Mechanism of weight loss
How does qigong breathing exercises work? It really triggers vital processes that slowly but surely lead to excess weight loss:
- beneficial effects on the nervous system: reducing stress hormones eliminates compulsive overeating syndrome;
- a charge of vivacity and energy;
- intense calorie burning;
- appetite control;
- normalization of lymph flow, due to which waste and toxins are removed;
- enrichment with oxygen, which is known as a powerful antioxidant and fat burner;
- strengthening muscles, especially the abdominal region, thanks to the technique of diaphragmatic breathing, which turns out to be very effective for losing weight in the abdomen, sides and waist;
- improved digestion.
All this can be experienced if you regularly perform qigong breathing exercises, which are quite simple and accessible even to the elderly. However, few people know that this eastern practice is much broader than ordinary gymnastics. And if you understand it thoroughly, studying the very basics, you can discover a whole system that can ultimately speed up weight loss significantly.
To achieve any goal, according to qigong, you need to go through the following stages:
- dynamic - daily exercises (jianfei and taijiquan);
- static - control of one’s own emotions, harmony of soul and body;
- meditative - focusing on certain tasks, including breathing patterns;
- the use of external means: taking diuretic herbs, Chinese acupressure, acupuncture and even close communication with animals and nature.
If you master all 4 stages and make them part of your life, the problem of excess weight will go away forever.
Jianfei: what is it?
“Lose fat” is how the name of the technique is translated from Chinese. Its main purpose is to achieve internal harmony, normalize metabolic processes, resulting in natural loss of excess weight. The great advantage of the technique is that the exercises are convenient to perform anywhere and at any time. There are varieties of exercises specifically for women, men and older people. Gymnastics does not require special training or special skills. Anyone can do it.
Breathing technique
To effectively lose weight in the shortest possible time, it is not enough to regularly perform the exercises proposed by the Chinese system. It is important to establish correct diaphragmatic breathing for yourself - and this is where you need to start. Anyone can learn this.
- Prepare a hard surface (the floor is ideal). No beds, sofas, mattresses.
- Lie on her back.
- Place one hand, palm down, on the center of your chest. The second one is in the same position - on the stomach.
- Close eyes. Relax as much as possible.
- Close your mouth, keep your lips tightly closed.
- Inhale slowly through your nose. The main task at this moment is to hold your chest with your hand so that it remains in a static state and does not move.
- The stomach should protrude slightly and raise the hand lying on it.
- Exhale slowly through the small gap in your lips. The hand on the stomach will lower with the anterior abdominal wall.
This is how diaphragmatic (abdominal) breathing is performed, which is the basis of Chinese qigong gymnastics. As a training, it is useful to perform a jianfei exercise called “wave”. Having mastered the lying technique, move on to a sitting position. Aerobatics is to use it while moving.
Chinese gymnastics with a roller
Taoist and Tibetan monks used roller exercises to improve the musculoskeletal system and improve health. Gymnastics for the spine with a roller was developed by Dr. Fukutsuji.
Since excess weight often appears due to the abnormal location of the pelvic bones and ribs, to lose weight it is necessary to return them to their normal anatomical state. This is why many Chinese exercise sets include the roller method.
Principles
To lose weight in different parts of the body, the roller needs to be placed in different places. You can replace a special gymnastic roller with a tightly twisted and fixed towel.
For the chest, you need to place a cushion on the side of the back, for the stomach - under the hips, to correct posture - under the lower back.
Exercises
You need to lie on your back, place the roller under the desired area and fix it for 1 minute. Feet should be shoulder-width apart, big toes should touch. Alternately, at an arbitrarily chosen pace, you need to connect your feet and spread your heels. Hands should be straightened, placed behind the head, and joined with the little fingers.
Chinese gymnastics makes the body beautiful, strengthens the body, and also has a positive effect on the psycho-emotional state. Everyone can choose a complex that is suitable for themselves and, with the help of regular exercises, acquire a strong spirit in a healthy body.
General recommendations
In order not to be disappointed in qigong and to master all its breathing techniques and exercises as quickly as possible, follow the following recommendations.
- The earlier in the morning you wake up and start doing gymnastics, the faster you will achieve the desired result. Daytime classes are less effective than morning ones.
- The stomach should be empty.
- For training you do not need specially equipped premises or any special equipment.
- You need to exercise in loose clothing made from natural materials. Sports shoes are excluded: the ideal is barefoot, if necessary, in “breathable” socks.
- You can do the exercises anywhere (at home, at work, outdoors). However, the most effective option is outdoors. You can even do it on the balcony.
- Recommended exercises for beginners - jianfei: “frog”, “lotus”, “wave”. They are simple, allow you to master the technique of proper breathing in full and help you lose weight by 1 kg per week.
- Some sets of exercises in the qigong system are developed separately for weight loss for men and women (in particular, this also applies to jianfei gymnastics).
- Grueling workouts in the gym are not necessary with this method of losing weight. However, calm sports such as swimming, Finnish walking, cycling are welcome. The more intense the physical activity, the faster the long-awaited weight loss will occur.
- Despite the fact that qigong, like all Chinese practices, promotes vegetarianism, few people are ready to join it. If you cannot stick to such a diet, try to at least switch to proper nutrition (minimum plan) or eat a balanced diet (maximum plan).
If you don’t have the opportunity to study with a master, it will be difficult at first. To avoid mistakes, it is recommended to study video tutorials and chat with knowledgeable people on forums. The result itself will depend on the correct breathing and exercise performance.
Reviews
Inna, 34 years old. After the birth of the child, she gained significant weight. I decided to lose some weight and started going to a qigong gymnastics group. I made this choice because I can’t stand long sessions on the treadmill, lifting weights, etc. The weight didn’t go away right away, but after about 1.5 months I felt better, the fatigue went away, and I began to look fresher. During the group lessons I lost 10 kg! Now I do the exercises at home, by myself.
Alena, 26 years old. I do gymnastics on my own, I started with a coach, now I practice with a friend. It's very simple: the exercises can be done in the room or even on the balcony. I maintain my figure in perfect condition and at the same time spend 25-30 minutes a day on everything.
Ekaterina, 41 years old. I felt like an old woman when I met my classmate. She is so fit, slim, full of vitality and strength. It turned out it was all about gymnastics from China. Now we go to a qigong group together. I also look younger and lose weight with the help of these activities.
Qigong is a gymnastics that is suitable for weight loss, allowing you to normalize the functioning of the body and get rid of excess fat, as an accumulation of negative energy. The technique is simple and effective, this can be confirmed by reviews and photographs of real people.
Contraindications
To lose weight with the help of qigong gymnastics without harm to health, you must adhere to a number of contraindications:
- arrhythmia, acute thrombophlebitis, heart failure;
- asthma;
- hyperfunction of the thyroid gland;
- glaucoma, myopia, retinal detachment;
- bleeding;
- fever;
- malaise;
- exacerbation of infectious and chronic diseases;
- tumors (including benign ones);
- osteochondrosis, hernias, injuries, implants, spinal surgeries;
- high blood pressure - ocular, arterial, intracranial;
- postoperative rehabilitation period;
- kidney problems;
- endocrine disorders.
These contraindications are relative, i.e. in some cases you can perform exercises even if you have such diseases. But the final decision is still made by the doctor. Therefore, it would be a good idea to undergo a medical examination first.
Lana Anatol's technique
Lana Anatol is one of the active popularizers of the Qigong technique, who created her own complex, the main goal of which is weight loss. The exercises she offers are more “soft”, the emphasis is on stimulating three “foci” in the body. They are located in the navel, solar plexus and in the center of the chest. The author’s exercises aim to “fill” them with energy, ridding the body of its deficiency.
Based on classical Qigong gymnastics, Lana Anatol created a version of it, aimed specifically at losing weight
A kind of “warm-up” is deep breathing (at least 3-5 minutes). You need to concentrate on the process, as if going into meditation, without reacting to external stimuli. Then press your palms to your stomach in the intestinal area, continuing to breathe in the same rhythm and pace (1.5–2 minutes).
Next, change the rhythm by making sharp, short inhalations and exhalations. Try to fill your stomach with air as much as possible and push it out. After 30 seconds, begin to massage your stomach in a clockwise direction with slow circular movements. After making 80–100 movements, again switch to slow deep breathing.
Video: lesson using Lana Anatol’s method
Directions
There are several schools of qigong, and each of them makes its contribution to the process of losing weight, so first you should decide which one is better to join:
- medical - the most ancient, aimed at improving health;
- Taoist - seeks harmony between a person’s internal state and his physical health;
- Buddhist qigong (another name is Confucian) focuses primarily on inner peace and control of any emotions;
- Wushu - develops strength, endurance, speed.
Accordingly, each school has its own system of exercises for losing weight. But to master them, you will first have to understand the basics of these directions and become familiar with their eastern wisdom. This is a long way, but very effective. It will allow you not only to say goodbye to excess weight, but also to change your life radically. There is a shorter way - to use light, adapted, universal complexes.
Advantages and disadvantages
As already noted, Chinese gymnastics has a healing effect on the body. This can be proven by listing the advantages of its implementation:
- Availability;
- Low power load;
- Stabilization of metabolism, which affects weight loss;
- Decreased appetite.
However, like any technique, this gymnastics has negative sides:
- Many different complexes and types of exercises;
- A long sequence of movements that must be memorized;
- The importance of studying the literature and terms of Chinese medicine (for example, qi energy).
Exercise sets
When delving into qigong, there are two dangers: diving into it so deeply that you can forget about the original purpose of getting to know it (losing weight), or getting confused, not understanding anything and leaving everything halfway. To avoid making such mistakes, start with simplified sets of exercises.
Universal complex
- Holding the Moon
Stand straight, bring your legs together. Slowly bend over, lower your arms in a relaxed state. Straighten up, raise your arms up, and while inhaling, throw them over your head. Take an imaginary Moon with your fingertips. Bend backwards with it, move it behind your head, and lock in this position for a few seconds. As you exhale, return back.
- Dancing Dragon
Stand straight, bring your legs together. As you inhale, squat down and rest your palms on your knees. As you exhale, straighten your knees. Repeat 10 times, each time squatting deeper and deeper.
- Crane emerging from the water
Stand straight, feet slightly wider than shoulder-width apart. As you inhale, lift your right leg and press it towards you with your hands. As you exhale, return to the starting position. Do 5 repetitions for each leg.
- Rise of the Dragon
Stand straight, feet slightly wider than shoulder-width apart. As you inhale, bring your shoulders forward as much as possible. Tighten them, lead them up. As you exhale, slowly pull back and lower down. Perform in the opposite direction. The recommended number of repetitions is 10.
