Chinese gymnastics for weight loss

There are countless ways to lose extra pounds and improve your health. Along with modern methods, those that have been known to the world for decades and even centuries are also popular. Among them, qigong, a traditional Chinese system of health-improving gymnastics, occupies a strong position. It combines poses and movements that are accessible to every person.

Despite the simplicity of the exercises, supporters of the eastern practice are confident that it promotes health, weight loss and normalization of mental state. We'll tell you how Chinese miracle gymnastics actually works.

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Chinese gymnastics for weight loss, which consists of performing simple exercises with special breathing techniques, is very popular. By concentrating on breathing and doing exercises for 20-40 minutes daily, you can lose up to five kilograms in a month. If you add physical activity to gymnastics, it will be easier to lose weight.

General rules for performing recreational gymnastics:

If possible, do exercises in the morning;
you cannot practice immediately after eating, feel hungry while doing it, it is optimal to start exercises a couple of hours after eating;
conduct the first classes very slowly, repeating them a small number of times;
gradually increase the load, take your time;
breathe correctly - deeply, calmly, before starting the lesson, calm down and relax;
For Chinese classes, loose, comfortable clothing that does not restrict movement is suitable.

Contraindications

Despite all the advantages, ancient Chinese gymnastics has a number of contraindications. It is not recommended to do it:

in the presence of diseases of the cardiovascular system (severe heart failure, uncompensated heart defects, etc.);
diseases of the spine (exercises put stress on the spine);
mental disorders of various etiologies;
traumatic brain injuries;
diseases of the hematopoietic system (including hemophilia, leukemia, etc.);
neuroinfections.

Contraindications that are considered temporary. You should not do gymnastics if:

carrying out drug therapy using various drugs;
postoperative period;
increase in body temperature (or its sharp decrease);
hypothermia or overheating;
in the presence of severe fatigue.

Before performing exercises, it is not recommended to overeat, be nervous, drink alcohol, or smoke.

Chinese gymnastics for the elderly

Chinese exercises are of great benefit for the elderly, who with its help receive an influx of strength, get rid of arthrosis, problems with the musculoskeletal system, and hernias. Eastern gymnastics practices help people achieve longevity and get rid of chronic diseases. The Chinese healing technique of tai chi with gentle exercises is ideal for older people.

Tips for beginners

During a tai chi session you should not be distracted. Breathing practice will help you with this:

Relax. However, not so much as to resemble wet noodles. Classic Tai Chi literature often describes this state as: "like being suspended from a rope tied to the top of the head."
Inhale. The cornerstone of the practice is breathing. Proper breathing will help not only to perform movements correctly, but also to concentrate on your Self.
Live in the moment. Develop the mental discipline of tai chi to live in the moment rather than focusing on worries.

Gymnastics Qigong

The ancient Chinese breathing exercise Qigong aims to strengthen the body. It consists of two points - diet and breathing. As a dietary restriction, it is recommended to give up meat, reduce calories, and have dinner four hours before going to bed. Basic exercises are considered to be stances and simple movements; breathing techniques are required when performing them. Chinese Qigong is not a simple gymnastics, but one that works with energy, so you should take it seriously and do the exercises regularly.

Qigong exercises

Qigong exercises, which are divided into relaxing, stretching, hanging, and breathing techniques, help to revive a person’s vitality and slow down aging. Thanks to gymnastics, a person increases the power of the lungs from a third to 100%, which improves blood circulation, makes thoughts calm and clear, and fat is burned. Home conditions are ideal to perform a set of Chinese Qigong exercises:

Breath of Fire – Breathe rhythmically from your diaphragm, keeping your chest still. As you inhale, sharply push your stomach forward, while exhaling, pull it back in. Keep your head straight so that your spine and neck form a straight line.
Deep belly breathing - inhale gently through your nose, pushing your stomach out, exhale through your mouth, pulling it back in.
Stand straight, bend your back, attach your chin to the jugular fossa, bend smoothly and slowly. Get up.

Qigong gymnastics for beginners

To master the Chinese technique, perform the Qigong exercise for beginners:

Shaking - spread your legs over your shoulders, relax as much as possible, rise on your toes, and lower yourself sharply.
Raising the sky - lower your arms, form a right angle with your hands and forearms, point your fingers at each other. Raise your arms forward, inhale, and bring them above your head. Pause, look at the sky, lower your arms, exhale.
Moon support - stand up straight, slowly bend straight, relax your arms. Stand up, raise your arms straight, inhaling, throw them over your head, imagine that you are holding the Moon with your fingers. Bend back, move the “Moon”, hold your breath for five seconds.

The sequence of “raising the sky”:

Stand straight, relax and bend down, lowering your straightened arms so that your fingertips are just below your knees.
Make your back round, touch your chin to your chest and hold your breath. Feel the flow of chi that rises along the spine to the top of the head.
Begin to slowly straighten your body and raise your arms above your head while exhaling through your nose.
Imagine that you are supporting a large ball the size of an imaginary moon with your index fingers and thumbs, and continue to bend, moving your arms back a little.
Lower your arms to your sides and straighten up, exhaling slowly through your mouth.
Imagine that a flow of qi flows inside your body, washing away everything unnecessary: negative thoughts and emotions, illnesses and fears. After this, do a positive visualization and imagine yourself healthy, full of strength and energy. Stand still for a couple of seconds and feel the energy pouring inside you, filling every part of your body with life.

The described exercises of Chinese qigong gymnastics for beginners are only a small part of the health practices of China. At the school of traditional wushu “Alchemist of Movement” (St. Petersburg), you can not only comprehend all the intricacies of qigong, but also attend lessons in taijiquan, wushu taolu, tui shou and choose the most suitable direction for improving the body and spirit.

Tai chi gymnastics

Tai chi, Taiji or Tai chi gymnastics are all names of one direction, which is translated as the great limit, and refers to a type of martial arts. Its task is considered to be self-defense, inner peace and finding balance. The latter is important for the elderly, who may suffer joint fractures due to loss of coordination. Learning Chinese technique helps to normalize balance, increase body flexibility, get rid of osteochondrosis, scoliosis, and avoid relapses.

Gymnastics is characterized by smooth movements similar to dance. It combines martial art, medicine, meditation and exercise. It is possible to practice the technique individually or in groups, without age restrictions or contraindications. The Chinese style involves the use of special music to achieve balance between body and spirit.

Tai chi exercises

Chinese Tai Chi exercises are distinguished by their slowness and smoothness; they are done on slightly bent legs:

Immersion in Chi - take a deep breath, raise your arms to your shoulders, smoothly straighten them in front of you.
Horse Mane - Alternately place your legs and arms in front of you.
Hug the Moon – mentally imagine that the Moon is above you and grab it above your head with your fingers.

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Chinese tai chi gymnastics for beginners

Chinese Tai Chi gymnastics for beginners will help you learn correct and smooth movements. You can do it on any non-slip surface in rubberized shoes or socks, or on the street - barefoot. Light clothing that does not restrict movement is suitable. Beginners study in groups of 10 people under the supervision of a master, performing Chinese lessons:

Waterfall of freshness - standing straight, bend your knees, extend your arms, lean your head slightly forward. Slowly tilt your shoulders forward and stretch your body. Make sure that the muscles are not tense. Go back smoothly.
Water circles – place one hand on your waist, the other on your abs. Smoothly turn your pelvis clockwise, twist it to the sides.

How often should you exercise?

The main way to improve skills is to practice. Legend has it that the famous master Chen Feike practiced healing gymnastics about 30 times a day. Of course, you shouldn’t go to such an extreme, but still practice is everything to us. 2 times a week - if we are talking about the minimum amount of practice in order to study most effectively and get tangible benefits.

As you practice, focus on what you remember. Don't beat yourself up for what you don't remember, but improve what you can work on. Even if you only remember one pose, stand and hold only that one pose. Sketch out a lesson plan, think about warming up before tai chi classes and you will see an association with how you plan your day and your life in general.

What you get from Tai Chi practice is largely determined by how and how often you practice. To get the most out of it, it is recommended to spend at least 15 minutes practicing every day.

Take some time every day to take care of your body and clear your mind. The reward will definitely find you. You will need at least three months of tai chi practice before you notice the benefits. And once you reach that mark, keep increasing the skill.

Wushu gymnastics

Wushu gymnastics belongs to martial arts, but it is also suitable for healing. Chinese technology develops endurance, breathing, strength, and normalizes the functioning of the heart and blood vessels. By increasing muscle flexibility, a person prolongs life and normalizes emotional state. Basic gymnastics exercises:

Sparrow - spread your legs over your shoulders, bend your knees slightly, bend over, place your hands on your hips. Raise your head, turn your shoulders, look straight. Jump slightly as you move forward, like a bird does. It is better to land on the forefoot, but not on the heel.
Panda - sitting on the floor, bend your knees, pull them to your chest, grab them with your hands. Keeping your feet straight, make your back round, release your chin to your chest, and slowly lean back. Inhale and exhale.
Fox – get on your knees, point your toes out, and place the outside of your feet on the floor. Place your hands on the floor, arch your lower back, lift your pelvis, chin up. Slowly lower yourself onto your forearms and step with your hands, imitating the movements of a fox moving under a fence.

Wushu gymnastics for beginners

In the morning or evening, it is recommended to do Chinese Wushu exercises for beginners, cleansing the intestines before doing them. Beginners need to choose loose clothing, perform exercises facing north, and adhere to the principle of gradually increasing loads. The first gymnastics exercises will be mastering stances, then you can begin to perform basic techniques. Basic lessons for warming up before wushu:

Mabu - spread your legs over your shoulders, sit so that your thighs are parallel to the floor. Straighten your back, spread your knees to the sides.
Gunbu – lunge wide forward, placing your feet in one line.
Shuibu - spread your feet wide, squat on one leg, transfer the weight of your body to this side.

Exercises for Beginners

Beginners who want to perform Chinese gymnastics should pay attention to a set of exercises from the “Qigong” technique. It is great for beginners as it combines simple exercises.

When performing exercises, you must fully concentrate on correct breathing.

It is also important to clear your mind of unnecessary obsessive thoughts and feel your inner energy. “Qigong” combines several thousand different exercises

Beginners can practice themselves in the most basic:

Qigong combines several thousand different exercises. Beginners can practice themselves in the most basic:

The starting position (IP) is with your feet shoulder-width apart. The body should feel maximum relaxation and comfort. Next, you need to slowly rise on your toes, then drop sharply. During downward jumps, you need to imagine how negative energy sinks into the ground. Thus, after completing the exercise, you can feel freedom from negativity; IP - lowered arms, while the hands and forearms should form a right angle. Bringing your hands forward, you need to take a slow breath. Then you need to raise your hands above your head and hold your breath. Looking at your palms, you can smoothly spread them to the sides and lower them. This exercise allows you to feel the source of energy moving through the body. It is better to do it several times in the morning; When performing an IP in a straight stance, you need to bend over and lower your hands (both arms and legs should remain straight)

It is important to feel how the flow of energy flows from the lower back straight to the back of the head. Next, you should return to the original state and stretch out your hands in front of you.

When you take a deep breath, you need to throw your hands above the back of your head and imagine that you are holding the Moon with your thumbs. By bending back you need to push it away in your thoughts. All that remains is to straighten up and take a breath. Energy should flow violently through the body.

https://youtube.com/watch?v=Yb-od-A5PgI

Taijiquan gymnastics

Tai chi chuan or Taijiquan gymnastics refers to a Chinese healing and healing technique that works with the psyche through body movements. It differs from yoga in a system of balanced movements, carefully calibrated for execution, which allows yin energy to stabilize and establish an optimal balance of exchange. Scientists have proven that when doing exercises, a person can improve their mental state and get rid of stress.

Tai Chi exercises

Here are some Tai Chi lessons and exercises to help you gain strength and spirit, improve health and tone your muscles:

Slowly rotate your body to the sides, paralleling your arms behind your back. The movement should resemble the work of a mower.
Alternately raise your bent, relaxed legs while simultaneously raising the same arms.
At the same time, stretch your arms to the sides, up and back, rotating your torso, straightening and stretching your legs.

Practice for 15 minutes

A fifteen-minute complex for activating internal energy with recognized expert Lee Holden will help tone the body, get a boost of energy, and calm down if you are overcome by excitement and anxiety. This will take a minimum of time and will not require special skills or physical training - just repeat after the presenter, following the clear instructions of the announcer. Lee traveled around Asia, trained with recognized masters, adopting their experience: in Hong Kong and Indonesia he practiced tai chi, did yoga, studied pain points, meditated, and mastered Chinese traditional medicine. Having become a master, he opened a training

“Winding the Silk Thread” (“Thread of Life”) is the foundation of Taijiquan and Qigong. It is believed that regular repetition of “winding” can cure and protect against 100 diseases. At the beginning of the lesson, the author lists the diseases that the “Thread of Life” helps to get rid of, then proceeds to explain in as much detail as possible the sequence and subtleties of execution, literally “chewing” each position, foot placement, and turn. Vladimir has more than 30 years of experience in treatment and teaching, conducts outdoor events, and is the developer of unique methods for healing the body, relieving stress, rejuvenating, and restoring vision.

Breathing exercises Jianfei

The secret of health, slimness, beauty and long life lies in Jianfei breathing exercises for weight loss, which includes three basic exercises:

Wave - lying on your back, bend your knees, place your feet straight. Place your palm on your chest, the other on your stomach. Inhale deeply and smoothly, drawing in your stomach and lifting your chest. Exhale, drawing in your chest and inflating your belly. Repeat 40 cycles.
Frog - sitting on a chair, put your feet on your shoulders, rest your elbows on your knees, clasp your left fist (for men - your right) with the other hand. Place your forehead on your fist, close your eyes, and completely fill your stomach with oxygen. Inhale and exhale through your nose and mouth, alternating cycles. Repeat for 15 minutes.
Lotus - sitting on a chair or in a Buddha pose, place your legs in front of your stomach, fold your hands on them, palms up (left over right for women and vice versa for men). Straighten your lower back, lower your shoulders, lower your chin, close your eyes. For five minutes, breathe evenly, deeply, for a long time, making sure that the chest and abdomen rise minimally. For the next five minutes, breathe naturally, remain calm for 10 minutes without focusing on the process.

Jianfei: features, basic practice (exercises for beginners)

Eastern culture is fraught with many secrets. Jianfei gymnastics lifts the curtain of secrecy a little. She gives youth, beauty and longevity. Her results are amazing. With three simple exercises you can radically change your inner world and physical condition.

Regular exercise can literally melt fat. For overweight people, performing the Jianfei complex allows them to tighten their body and give it the correct shape. Gymnastics will normalize metabolism, reduce appetite and normalize emotional state. This ensures sustainable weight loss.

Execution Rules

Classes must be regular. Only in this case can you count on an effective result. If dizziness occurs, it is necessary to reduce the intensity of exercise. It is not necessary to do all the exercises at once. They can be done throughout the day.

https://youtube.com/watch?v=Wkoc3gbEa8k

"Lotus"

Eliminates fatigue, ensures calm and vigor, improves immunity.

Sit on the floor or chair in the Buddha pose. Keep your back straight, chin and shoulders should be down. The palms of both hands are placed on the hips. Close your eyes and breathe slowly and steadily for 5 minutes. During breathing, the stomach and chest should not move.

Then breathe the same amount until complete relaxation. In the last 5 minutes, without controlling the process, a person achieves peace and complete peace. After finishing the exercise, you need to sit for a while without opening your eyes.

"Frog"

To improve metabolism and normalize weight, do this exercise.

You need to sit on a stable chair with your legs apart so that your calves are perpendicular to your thighs. Elbows rest on knees. The right palm is clenched into a fist and covered with the palm of the left hand. The body should take a comfortable position. You need to close your eyes and rest your fist on your forehead. Next comes the respiratory part.

Slowly and smoothly inhale air first through the mouth and then through the nose and direct the air to the abdominal area. Then they stop and concentrate on their internal state. Breathing should be abdominal, not thoracic, only in this case the exercise will be performed correctly.

"Wave"

Due to the ability of exercise to satisfy hunger, it can be used to replace an evening meal.

You need to lie on your back, relax and raise your legs with your knees slightly bent. The feet should rest on the floor. The palm of one hand is on the chest, and the second on the stomach. The stomach is pulled in and inhaled slowly. Hold your breath for about 2 seconds and then exhale, drawing in your chest and inflating your stomach. You can help yourself with your palms. The movements of the chest and abdomen should resemble a wave.

For many people, Chinese gymnastics helps get rid of psychological problems. Fans of Chinese exercise have good health and a beautiful appearance. They are physically developed and much more resilient physically and mentally.

Chinese health gymnastics Qigong – video lessons

The video materials below will help you master the Chinese technique of gymnastics. From them you will learn how to properly perform Qigong gymnastics for the spine, breathing exercises for beginners, and features of recovery techniques for women. Classes differ in type and type of conduct - the video of morning Qigong exercises differs from evening Qigong in its focus on awakening.

Qigong gymnastics for the spine

Breathing exercises Qigong for beginners

Qigong for Beginners Lesson No. 1

Qigong for women

Qigong_for_women

Varieties

Chinese gymnastics combines various types. Despite the fact that each of them has its own characteristics of implementation, they are all equally effective and are based on correct breathing.

Qigong

The main rule of performing this gymnastics is the impact on the vital energy “qi”. According to Chinese residents, a lack of this energy can lead to death during illness.

Based on the state of the client’s body, the master himself must choose a set of exercises. If you want to perform this type of gymnastics on your own, you should obtain enough knowledge from the relevant literature.

The Qigong technique can rejuvenate the body, increase vital energy, and also prevent the development of many diseases.

“Wushu” is a simple technique for supporting the physical condition of the body. It has a positive effect on the body.

The peculiarity of performing this gymnastics is that the exercises must be done in the morning in bed.

Doing these exercises regularly in the morning can give you positive energy and keep you alert.

Breathing exercises

This technique, like others, can increase vitality, maintain clarity of thoughts and achieve inner peace.

This technique is suitable for absolutely everyone, and you can do it yourself without the supervision of a professional. All you have to do is watch the training video.

tai chi

Its peculiarity

It is also important to prepare yourself to perform the tai chi technique, since it requires a certain state of mind. You can achieve it through meditation

It is also worth noting that the basis of this technique includes martial art, so it can teach the basic elements of self-defense

You can perform tai chi gymnastics independently and without supervision, it is only important to study the necessary movements with a master in advance

General recommendations

The question may arise: how often should you do the exercises? It all depends on you and how quickly you want to achieve results. Ideally, of course, the exercises should be performed three times a day. Morning, afternoon and evening. If this is difficult for you, do the exercises once a day or every two days. The most important thing in qigong is regularity.

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When starting gymnastics, remember:

1. You need to perform the exercises in a calm state of mind. Free yourself from unnecessary emotions and thoughts.

2. An hour before and after exercise, you should not take water procedures and expend your sexual energy.

3. It is best to exercise in loose and light clothes made of natural fabric.

4. You need to completely relax and do everything smoothly.

5. You need to breathe smoothly, and the speed of your movements should be selected taking into account the capabilities of your lungs.

Attunement with Heaven and Earth

An introductory practical lesson by Vladimir Sidorov, the founder of the “Breathe” School, which provides the basic principles of attuning a person with the Earth and Sky, the energies of the Moon, Sun, Ancestors and Descendants. A short lesson will teach you to better understand the essence of the teaching, control inhalations and exhalations with the sounds “U” and “Si,” and activate qi. Pleasant relaxing music, a calm, clear voice, and simple exercises allow you to relax while working at home. V. Sidorov has been teaching since 1996, began studying Hunyuan Taiji in 2005, became a personal student of Pan Houchen (successor of Grandmaster Feng Zhiqiang) in 2015, and has certificates of receiving the 5th duan of the CWA (Chinese Wushu Association).