Las buenas razones por las que el Taichi puede ser tu deporte ideal

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Las buenas razones por las que el Taichi puede ser tu deporte ideal

thaichiSeguro que más de una vez hemos sentido admiración cuando vemos a gente, incluso de edad avanzada, que practica Taichi. Cómo son capaces de controlar su cuerpo con movimientos plásticos, lentos y en armonía. China, se cree que el Taichi puede retrasar el envejecimiento y prolongar la vida, incrementar la flexibilidad, fortalecer los músculos y los tendones, y ayudar a mejorar ciertas enfermedades como las del corazón o problemas de tensión alta, así como la artritis.

El Taichi es una forma de realizar ejercicio muy saludable y reporta beneficios evidentes en muy poco tiempo. Aunque es un ejercicio lento y suave y no es de los que acabas sin aliento, trabaja los componentes clave de la aptitud física: la fuerza muscular, la flexibilidad, el equilibrio y, en menor grado pero también, el acondicionamiento aeróbico.

El Taichi fortalece tanto las extremidades inferiores como las superiores así como los músculos de la base de la espalda y el abdomen.

En un estudio publicado en 2006, investigadores de la Universidad de Stanford comprobaron que la fuerza muscular de una serie de hombres y mujeres, mayores de 50 años cuya aptitud era inferior a la media y con al menos un factor de riesgo cardiovascular mejoraba al practicar Taichi. Después de tomar clases tres días a la semana, en apenas 12 semanas mostraron mejoría en la fuerza del tren inferior (medida por el número de veces que podían levantarse de una silla en 30 seconds) y la fuerza superior del cuerpo (medida por su capacidad de hacer flexiones de brazos).

En un estudio realizado en Japón se compararon varios tipos de ejercicio para comprobar cuál mejoraba más la fuerza entre sus practicantes. Un grupo hizó Taichi; otro caminaba a paso ligero, y otros entrenaban resistencia. Las personas que hicieron Taichi mejoraron más del 30% en la fuerza del tren inferior y el 25% en la fuerza del superior; casi tanto como los que participaron en el entrenamiento de fuerza, y mejor que los que caminaron a paso ligero.

Según la doctora Gloria Yeh, profesora asistente en la Escuela de Medicina de Harvard, “el Taichi fortalece tanto las extremidades inferiores como las superiores así como los músculos de la base de la espalda y el abdomen.”

En ese mismo estudio de Stanford se analizó y comprobó que la práctica del Taichi aumentaba significativamente la flexibilidad del cuerpo.

El Taichi mejora el equilibrio y, según algunos estudios, reduce el riego de caídas. La propiocepción, que define de algún modo la capacidad que tiene uno de detectar la posición del cuerpo en el espacio, se reduce y deteriora con la edad. El Taichi ayuda a entrenar y mantener esta función.

Si a estos tres grandes beneficios unes los siguientes, encontrarás en el Taichi una nueva forma de practicar ejercicio saludable y sobre todo podrás practicarlo durante toda la vida.

 

1. No es una moda pasajera

A diferencia de otros muchos ejercicios, el Taichi no es una nueva moda que desaparecerá tan rápido como lo hacen otras. Lleva practicándose más de mil años en China.

2. Es un ejercicio para todos

El tai chi es un ejercicio de movimientos suaves y moderados, por lo que cualquier persona de cualquier condición física puede practicarlo.

3. Incrementa la fuerza, el equilibrio y la ​​resistencia

El tai chi ha demostrado ser un ejercicio con beneficios significativos en materia de equilibrio, de fuerza, flexibilidad y de resistencia muscular.

4. Reduce el asma

Parece ser que el Taichi es muy beneficioso para los enfermos de asma, gracias al modo en que se realizan respiraciones profundas con cada movimiento.

5. Mejora la capacidad aeróbica

La capacidad aeróbica disminuye a medida que envejecemos, pero puede mantenerse si se entrena de forma regular. So, en otro estudio realizado para comprobar los efectos del Taichi sobre la salud, descubrieron que los individuos que practicaban Taichi con regularidad durante un año mostraron mayor capacidad aeróbica que los individuos sedentarios de la misma edad.

6. Reduce el estrés

La respiración junto con la concentración con la que se debe de realizar cada movimiento de Taichi supone un modo efectivo de relajación. La conexión mente y cuerpo para realizar cada movimiento con la concentración requerida y con la respiración adecuada promueve la relajación y evita el estrés. Es meditación en movimiento.

7. Mejora la movilidad

La velocidad con la que nos movemos caminando se reduce con la edad. En un estudio, se encontró que los individuos que practican tai chi caminaban significativamente más rápido que aquellos que no lo practicaban.

9. Bueno para las articulaciones

Muchas formas de ejercicio someten a los hombros, las rodillas, la espalda y otras articulaciones a una tensión excesiva, no natural, por lo que terminan desarrollando problemas en las articulaciones. El Taichi clásico en cambio las protege, fortalece la musculatura que ayuda a mantener las articulaciones ‘sanas’, promoviendo posturas correctas que ayudan a corregir problemas en las mismas.

El Taichi te enseña a soltar las articulaciones, relajar el cuerpo y modificar la postura poco a poco con el fin de evitar sobrecargas inconvenientes de las articulaciones.

 

Source: El Confidencial


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10 Highlights in Taijiquan

Category : blog

taijiquan

The practice of tai chi chuan for health is inseparable from his martial practice. The effects observed on improving the quality of life and increase longevity among its practitioners had to do with the method by which the discipline was practiced. It is therefore vital, although the intention is to improve and maintain health, try to respect the principles of practice with which the art developed. Yan Cheng Fu, one of the main figures in the tai chi in general and of the greatest exponents in the Yang style in particular, described a list 10 principles to be observed during practice. Study and make it part of your training.

1. Empty neck, uplifting - Xu Ling Ding Jin

Jin Ding means that the head is held high so that the jin can go to the top. One should strive in: effort will tighten the neck and qi (2) and blood will not circulate. One must be in possession of an open intention, enérgica y natural. Without it, el jingshen (3) It may not be elevated.

2. Hold your chest, rises back - Bei Xiong spread drought

Hán xiōng significa: the chest is slightly restricted, allowing it to sink qi in the dantian. Prevents chest protrude outward. A protruding chest forces the qi to emerge in the torso. If one is heavy at the top and at the bottom light, your feet are prone to instability (4). Bá mean handsome!: qi is adhered to the back. If one is able to contain the chest then be raised back. If one can raise the back, energy can radiate from the column and become unbeatable.

3. Drop waist - sōng yāo

Yao governs the whole body. If one can relax the waist, foot will be powerful and stable base. This transformation of the full and empty is entirely due to the rotation of the waist. Thus it is stated: "Directs the will to power in the cleft of the waist". If one can not attain power, must seek the defect in the waist and legs.

4. Unlike full and empty - fēn xū shí

The art of taijiquan gives the fēn xū shí (5) paramount significance. If the weight of the body sits on the right leg, the right leg will be full and the empty left (6). If the weight of the body sits on the left leg means that the left leg is "full" and the right "empty". If vacuum packed and can be differentiated, rotated can be light, quickly and without wasted effort. If it is impossible to differentiate, our footwork is heavy and will stagnate, our step is unstable and further our movement will be easily influenced.

5. Hunde shoulders, let the elbows fall - Chén ZHOU Jian Zhui

Chén jiān significa: shoulders are loose, Free, open and allowed to drop. If you can not loosen the two shoulders, will rise; qi also continue the upward and the whole body will be deprived of strength. Zhuì zhŏu significa: elbows fall freely down. If elbows are tight up, shoulders can not sink and the opponent can not be sent far. This is as short and broken force of the external schools.

6. Use intended, no effort - Yong Yi Yong li compensation

In the "Treatise on Taijiquan" (7) says "all movements are motivated by yi (8), not externally ". In taijiquan training the entire body must remain loose, relaxed, avoiding even the slightest expression of brute force and the resulting stagnation that causes constriction of the tendons, bones and blood vessels. Consequently, one will be able to perform light and energetic transformations and can rotate the circle gently. A question might arise: "How is it possible to extend the energy without straining?". The human body has jingluo (9), which can be compared to irrigation canals: if irrigation channels are not blocked, water can flow through them. Equally, if no obstacles are jingluo, qi penetrates. If from head to toe, energy is tense and jingluo are blocked, qi and blood stagnate and rotation of the body will be agile - when pulling a part, the whole body will be dragged with him.

If one does not strive, but use the intention, then arrives and appears simultaneously yi qi. If the qi and blood flow fully, permeating daily and circulating throughout the body, there will be no stagnation. A long period of training in this manner will result in a genuine inner strength. Another quote from "Treatise on Taijiquan" says "extreme softness, comes extreme hardness ". The skilled practitioners in the Gongfu Taijiquan possess arms are like steel wrapped in silk, extremely solid. Those who train in martial arts schools outside exercising and strength is evident, but as a rule, when you stop trying, surface float. It is obviously merely superficial and external expression of the strength. No usar yi, but only li (10) emotionally agitated facilitates. This is not worthy of respect.

7. The upper and lower follow each other - Shang Xia Xiang Sui

Shàng xià xiāng suí significa: El "Treaty of Taijiquan" dice, "The jin should be rooted in the feet, generated legs, controlled by the waist and expressed through the fingers. From the foot, through the legs and waist, qi always be harmonious with no gap ". The actions of the hand, waist and walk and look in his eyes also follow this movement. Following this principle can be described as "the upper and lower follow each other". If a party does not move, instantly everything is scattered and chaotic.

8. The interior and exterior are mutually attuned - Wai Xiang cord revealed

The Taijiquan trains Shen. Therefore it is said, "Shen is the commander and the body serves as a messenger". If the shen can rise, the shares will be light and agile naturally. The exterior is just full and empty, open and closed. What is called open does not refer only to the opening of hands and feet: el xin yi (11) simultaneously opens. What is called closed means not only the hands or feet close, the xin yi simultaneously closes. Being able to bring inner and outer well and unify qi, be done perfectly without loopholes.

9. Continues without interruption - Xiang Lian Duan compensation

In external martial arts schools is Houtian power - brute force (12). Therefore, no stop at the beginning, no interruption in the flow. When the old force is exhausted and the new force was not born yet, at this time is easier to take advantage. The Taijiquan uses yi, not li; Novice to fin, interminable, circulates continuously without exhausting. The original theory is: "Just as Chang Jian flows into the sea, flows and continues unabated ".

10. Move from the center, looking calm - Qiu Jing Zhong line

In external martial arts schools, jumps and agitated movements consume all the energy and strength, leaving practitioners inevitably breathless after training. Taijiquan uses stillness to counter the move and while on the move, It remains calm. Therefore, training in how, the slower, best. Breathing should be slow, deep and continuous - qi sinks into the dantian; will keep you free from diseases related to blood pressure. Students should reflect on this teaching deeply to understand its importance.

Notes

1.- Taught by Yang Chengfu, recorded by Chen Weiming, Chinese translated and interpreted by Sam Masich. Entering Javier Arnanz
2.- Qì vital energy
3.- Jingshen “espíritu”, "Consciousness"
4.- Fúqĭ “flotar”
5.- Xū shí also means "the current situation", "Theoretical vs. practical", "Fake vs verdadero"
6.- This is a reference to the common use of Chinese martial arts to xubu step which means "empty step"
7.- The names of "Taijiquan Classic" (Taijiquan Jing) and the Treaty of taijiquan " (Taijiquan Lun) have been used interchangeably to describe the writings of different. What is here referred to as the "Treaty of Taijiquan" often called the "Classic taijiquan".
8.- Go: will, intention
9.- Jingluo: the circulatory system of meridians in Traditional Chinese Medicine
10.- There: force. Refers to muscle strength
11.- Please, heart, mind. Yì voluntad, intention. Xīn here refers to the complex heart and mind together: the combination of desires, pleas, goals and aspirations. Yì refers to the requisite intent to achieve what you want the xīn.
12.- Hòutiān, later heaven. It refers to the energy conditions of the individual once he is born. Compared to xiāntiān. Sky above, power conditions of life in the womb.

Source: www.movimientoysalud.es


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