Tai Chi is a suitable soothing activity for the elderly. It helps to enhance limb flexibility. Tai Chi Courses Online can also relieve mental stress. This exercise is low in intensity, slow and coherent in movements, and has little impact on joints, which is especially suitable for older people to participate. After continuous practice, a person's balance ability and physical coordination will be significantly improved, and his mood will become more peaceful and stable. Next, we will introduce a few simple basic moves that can allow beginners to take the first step in learning Tai Chi safely.
How Tai Chi helps the elderly improve balance
As we grow older, maintaining physical stability is becoming more and more critical. When practicing Tai Chi, you need to slowly adjust the center of gravity between your legs. This exercise can strengthen leg muscles and improve ankle stability. Many older people experience that if they continue to practice for several months, their steps will be more solid when walking, and the possibility of falling is greatly reduced.
I have witnessed many students who need to support the wall when they first practice, and later they can stand on one foot to complete all the movements. Their progress is not only reflected in physical functions, but also greatly enhances their self-confidence. Especially the basic action of Yunshou, relying on repeated changes in the center of gravity, has a particularly obvious effect on improving balance ability.
Basic standpoints for learning Tai Chi
The basic thing about practicing Tai Chi is to stand in line. Stand with your feet together, the width is almost the same as your shoulders, and your knees are gently bent down, feeling like you are sitting on a small chair. The waist and back should be straight, but not stiff. The shoulders should be placed down and relaxed, as natural as clothes hang on a hanger. This way you can make your breathing smoother.
Usually, people will bend over unconsciously too hard or stick their butts out, which can easily make their waists stiff. The correct posture should be to press the buttocks slightly down while the stomach should be loosened. Keep it like this for five minutes and you will feel your thighs a little tight, which is normal. Practice more and the strength of your legs will gradually become stronger.
What is the cloud hand movement of Tai Chi
Yunshou is a very famous movement among Tai Chi moves, with its movements and postures twisting like clouds floating in the sky. When starting a momentum, both hands take turns to draw a vertical circle in front of the body, and at the same time, the center of gravity of the body also changes to left and right with the movement of the arm. This move can fully move all joints of the upper limbs and strengthen the muscle strength of the trunk, which is very beneficial for improving the overall physical coordination ability.
When doing exercises, pay attention to the coordination between arm movement and waist twisting, and do not draw circles with your arms alone. You can imagine gently rubbing a large ball with your palm, and your posture should be continuous. Many older people prefer this move because it can be practiced both standing and sitting, which is especially suitable for exercising muscles while watching TV.
How to properly practice Mustang mane separation
The basic tai chi moves for seniors , the move of the wild horse splitting mane recreates the pattern of the wild horse's mane dispersing when it runs. It is a trademark footwork in Tai Chi. Starting from the ball-holding style, press one hand down and the other hand up, while moving forward further, finally posing in a lunge shape. This move can stretch the hips and spine well, and also helps improve the body's coordination.
When practicing, be sure to pay attention to the stability of footstep transformation . Tai Chi For Health first ensure the accuracy of movements, and then increase the range. It is best to use a mirror to practice to ensure that the knees in front do not exceed the toes, thereby protecting the knee joint. This exercise can significantly enhance leg strength and also help improve walking posture. Many students said that it feels much easier to go up and down stairs after practicing.
Mastering skills of breathing methods in Tai Chi
Tai Chi focuses on synchronous movements and breathing, and usually uses a relaxed breathing method. When the movement is stretched, inhale naturally, and when the movement is contracted, exhale naturally, and breathe should be kept slowly and smooth. Newbie learning Tai Chi often hold their breath unconsciously, doing so will make the muscles stiff, which will go against the core philosophy of Tai Chi's pursuit of relaxation.
I usually ask students to breathe casually first, and then cooperate with breathing when they are proficient in the movements. You can try to count in a low voice during practice to help form a rhythm. Good breathing can make movements smoother and promote the circulation of qi and blood. After many students learn to breathe, their sleep and spirit will improve.
After training these basic movements, have you already experienced the changes in Tai Chi to the body and spirit? Welcome to write down your practice experience in the message area. If you think these methods are very useful, please like to encourage and forward them to more partners.