Eight Duan Jin is a set of long history of fitness gong method, to practice gas-based, internal and external combination of fixed-step dynamic gong, often practiced to relax the muscles, eliminate fatigue, good for health, then eight Duan Jin how many times a day to do it suitable?
How many times a day is appropriate to do the Eight Duanjin
In the case of time allows, you can practice 1-2 times a day. Each time you can practice 1-2 times, each time you need to repeat the eight movements 6-8 times, rest 2-5 minutes in the middle and then practice the next time. Plus preparation activities and finishing exercises, a practice in about 40 minutes.
It is best to practice gradually at the beginning, from once a day, once each time, and then slowly increase the intensity according to the state of adaptation. Poor physical condition, the lack of time, you can also appropriately reduce the number of times to practice, each exercise for about 15-20 minutes.
Note: The amount of exercise should be mastered by the body feeling, the most simple and effective detection method is to exercise after a happy spirit, a stable pulse, normal blood pressure, appetite and good sleep, indicating that the amount of exercise is appropriate. If the body is obviously fatigued after exercise, pulse does not recover for a long time, appetite, sleep is poor, it indicates that the amount of exercise is too much, should be adjusted in a timely manner.
When is the right time to practice Badaunjin?
It is better to choose a quiet time, morning or evening, and practice before and after half an hour after meals. But it is not bound to these two time periods, usually if there is time and space, you can practice at any time.
What are the benefits of practicing Badaunjin?
Eliminate fatigue
The first form of Ba Duan Jin, "two hands to the sky, three jiao", is a stretching movement of the limbs and trunk, similar to stretching, which can strengthen the stretching activities of the limbs and trunk, affect the redistribution of blood flow in the chest and abdominal cavity, which is conducive to the expansion of the lungs, deepen breathing and absorb more oxygen, and has a certain effect on eliminating fatigue.
Correcting the shoulders and back
The "two hands hold the sky to the three jiao" movement is a whole-body stretching activity, accompanied by deep breathing, which can regulate the internal organs, and has a good effect on the muscles and bones of the waist and back, and helps to correct bad posture such as shoulder inversion and round back. So young people who often study and work at a desk can also practice the Eight Duan Jin.
Increase the body's strong blood circulation
The second form of the Eight Duan Jin, "the right and left open bow like a shooting eagle", focuses on the chest, which in Chinese medicine terms means that the focus is on the upper jiao. This movement affects both hands, both arms and the heart and lungs in the chest cavity. By expanding the chest and extending the arms, the muscles in the chest and ribs and the shoulders and arms can be strengthened and the blood circulation in the body can be enhanced, which helps to further correct the pathology caused by incorrect posture.
Regulating the spleen and stomach, preventing gastrointestinal diseases
The third form of the Eight Duan Jin, "conditioning the spleen and stomach arm single lift", this action is one hand up, one under the press, up and down force to pull, so that both sides of the internal organs and muscles are further traction, especially the liver, gallbladder, spleen, stomach by pull, so that the gastrointestinal motility and digestive function is enhanced, long practice can help prevent gastrointestinal disease.
Enhance blood circulation in the head
The fourth form of Badaunjin, "Five labors and seven injuries look backward", is a section in which the head is repeatedly turned to the left and right, with the eyes looking backward as far as possible, which is obviously a head movement. Head exercises have a more obvious effect on active blood circulation in the head, enhancing the activity of neck muscles, helping to prevent and treat cervical spondylosis, maintaining the normal motor function of neck muscles, improving the balance function of patients with hypertension and arteriosclerosis, and reducing the feeling of vertigo. And it also has a promoting effect on eliminating the fatigue of the brain and central nervous system and some physiological dysfunction, etc.
Enhance physical fitness
The fifth form of the Eight Duan Jin, "Shaking the head and swinging the tail to remove the heart fire", is a whole body movement, which has a good effect on the whole body. Shaking the head and swinging the tail, rotating the body, can relax the spirit, improve the function of all organs and systems, and strengthen the body.
Exercise waist muscle
The sixth form of the Eight Duan Jin, "two hands climbing feet solid kidney waist", this section of the action, both forward and backward, can fully stretch the waist and back muscles, while the two arms also try to stretch down, insist on practicing two hands climbing feet can make the waist muscle extended and exercised, so that the waist tissues, organs, especially the kidneys, adrenal glands, etc. to strengthen, both to help prevent common lumbar muscle strain and other diseases, but also to enhance the functions of the whole body.
Strengthen eye muscles and prevent myopia
The fourth form of the Eight Duan Jin, "Five labors and seven injuries look backward" and the seventh form, "save fist and angry eyes to increase strength", respectively, have the action of increasing the range of eye movement and staring angrily, which can strengthen the eye muscle and prevent myopia.
Diversion of meridians
The eighth form of the Eight Duan Jin, "Seven reversals behind the back to eliminate all diseases", is a simple movement, standing upside down, stretching the spine, falling and vibrating the body, which can relax the body, unblock the meridians and massage the internal organs, and is very comfortable.
Practice Eight Duan Jin precautions
1, the environment is very important, should try to have fresh air, because we want to breathe fresh air, to exhale fresh air.
2, the practice of the eight duanjin when wearing clothes can not be too narrow, as loose as possible, because to practice, the need for the circulation of blood and Qi in the limbs, loose clothing will be more smooth.
Note after practicing Eight Duan Jin
1. Do not smoke or drink. After the practice of eight Duanjin, do not smoke, drink, because the main practice of qigong method is to cooperate with breathing, promote blood circulation and meridians, smoking, drinking will lead to the absorption of harmful ingredients in tobacco and alcohol faster, affecting the liver and lung function, not to achieve the effect of strengthening the body.
2, not immediately eat. It is best not to eat immediately after practicing Bada Jin, because Bada Jin is the practice of qigong method, just after practicing Bada Jin blood is concentrated in the muscles and respiratory system, etc., and relatively little blood in the digestive organs, eating at this time not only poor digestion and absorption, but also bring a burden to the gastrointestinal.
3, not immediately bath. After practicing Bada Jin, the body temperature will generally rise, the phenomenon of sweating, but can not immediately go to the bath, you must wait about half an hour, the body temperature back to normal before bathing. Because of sweating, so the body surface sweat pores are open, at this time the bath is easy to catch a cold.
4, not immediately squatting rest. After the practice of the eight duanjin whole body blood circulation accelerated, meridians smooth, can well relieve the body fatigue, but immediately squatting, will impede the lower extremity blood flow back, affecting blood circulation, deepen the body fatigue.
