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Qigong System: Simple Poses for Weight Loss and Health Promotion
There are countless ways to lose extra pounds and improve health. Along with modern techniques, 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 the postures and movements available to everyone.
Despite the simplicity of the exercises, adherents of Eastern practice are sure that it contributes to healing, weight loss and normalization of the mental state. Here's how the Chinese miracle gymnastics actually works.
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How did the Eastern technique originate?
The doctor Liu is considered the founder of qigong in its modern interpretation Guijen , employee of the Chinese Communist Party. In 1948, colleagues recognized the specialist as terminally ill, because by his 27 he suffered from neurasthenia, tuberculosis and a severe stomach ulcer, and also weighed less than 40 kilograms. Liu was sent to retire to his home village, but to the surprise of everyone, he was able to improve his health.
Thanks to his uncle, Guijen got acquainted with traditional Chinese medicine. His treatment was more like a fancy health camp. Almost all the time, for three months, the doctor was engaged in motor and breathing practices, chanting mantras and observing a diet. After 100 days, he was able to put on 15 kilograms and return to work.
Liu's colleagues were so impressed with his recovery that they sent a specialist back to his uncle. Now it is no longer to be treated, but to find out all the nuances of the healing technique. Guijen separated gymnastics for body development from religious and feudal remnants, systematized the set of exercises and received what is now called qigong.
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Qigong in the modern sense
Now under qigong imply a whole system consisting of gymnastics, breathing exercises and meditation practices. The technique is divided into internal and external. The first is associated with such a concept of Chinese medicine as Qi energy. According to Eastern teachings, in a healthy person, it freely moves through the body, and if this process is disturbed, then diseases arise. Basically, qigong is aimed at restoring the movement of qi in the body and getting rid of ailments.
Extnew practice lends itself much better to understanding. It includes smooth movement, thought control and breathing exercises - natural or abdominal, hard or soft. Roughly speaking, this is a kind of meditation that allows you to get rid of stress and keep the body in good shape.
Among the practices are:
- static - aimed at maintaining postures and working out breathing;
- dynamic - they focus on performing movements and sometimes self-massage elements.
The Chinese Health Qigong Association identifies four areas of gymnastics.
- Ba Duan Jing - eight great movements. The complex includes smooth changes in postures, in which muscle tension and relaxation alternate.
- Wu Qin Xi - games of five animals. The exercises imitate the movements of a deer, crane, bear, monkey and tiger.
- Liu Ji Jie - the art of creating six healing sounds. This is a breathing exercise that involves making sounds as you exhale.
- Yi Jin Jing - classical gymnastics for tendons and muscles. The complex develops strength and flexibility, including turns of the body, tension of muscles and joints, bends and twists.
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The influence of Chinese gymnastics on the body
With the help of gymnastics, like any other physiotherapy exercises, you can improve your health, stretch your muscles and even lose extra pounds.
Although qigong does not give a lot of stress, in some poses you need to maintain balance and try to maintain balance. In this case, stabilizing muscles work actively, and the muscle corset develops evenly. In addition, deep breathing with the diaphragm speeds up metabolism, which contributes to weight loss.
Exercise also focuses on tension, relaxation, and stretching. This causes blood flow to them and nourishes the tissues. Bending, twisting and twisting improve the mobility of the spine and have a positive effect on posture.
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Recommendations and contraindications
Qigong is a good way to prevent ailments, its movements are available even to people with physical limitations. Experts from the United States, Brazil and China have published a systematic overview of Eastern practice and its meta-analysis. They concluded that such activities are beneficial for qualitylife, sleep, balance, arm strength, torso flexibility, systolic and diastolic blood pressure and resting heart rate.
Researchers from US and Chinese universities have shown that gymnastics can reduce muscle pain and improve overall sleep quality in people with chronic diseases.
In addition, scientists from the Universities of Paris-Saclay, Paris Descartes and the Montsouris Institute for Mutual Aid have found that qigong works in the treatment of anorexia nervosa. It can enhance psychotherapy and facilitate the patient's recovery process.
Sometimes the technique is used in the complex treatment of arterial hypertension. In 2015, a review of scientific articles was published that prove the effectiveness of practice in the fight against this disease.
The set of exercises is contraindicated in case of exacerbation of chronic diseases. And if you have problems with the spine, knee and hip joints, you should consult your doctor before starting classes.
Where to start classes?
Gymnastics begins with a warm-up: warming up exercises, circular joint movements, stretching, tapping on the stomach, chest, legs and shoulders. It is advisable to practice qigong every day, but if you don't have such an opportunity, it's okay. The main thing is to choose a schedule that suits you and follow it without skipping a workout.
Most styles do not involve the use of special equipment. From the equipment you will need loose clothing that does not restrict movement. You can practice without shoes: barefoot or in socks.
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Practice can be done on your own or under the supervision of an experienced mentor to understand the basics. If you do not want to look for an instructor, then, fortunately, there are many video tutorials on the Web that help you understand the essence of all movements and breathing exercises. For example, on the vastness of YouTube, Lee Holden and master Wang Ling talk in detail about gymnastics.