Chinese gymnastics qigong for beginners. Chinese gymnastics Tai Chi. Ancient Chinese medical gymnastics. Exercise description

Qigong is an ancient Chinese recreational gymnastics, whose age is several millennia.

Qigong is very difficult for the concept of " gymnastics". This whole art, philosophical system, which includes physical exercise, special breathing practices, work with consciousness and its own philosophical concept.

Qigong is closely connected with the Chinese martial arts, its elements are an integral part of it.

The basis of this gymnastics is the postulate about qi energy, which circulates through our body, is the basis of our life and the proper functioning of the human body. Energy moves through our body along special channels or meridians.

If the channel is blocked, then some of our bodies cannot work normally - failures begin, and then diseases. So by at least, consider adherents of qigong.

Video lessons "Qigong for beginners"

Thousands of years of healing experience

There are several types:

1. Fighting qigong  serves to develop the physical abilities of a person
2. Medical Qigong  used to treat various diseases.

This gym is suitable for people of any age and any degree of preparation, has no contraindications or side effects.

Being engaged in qigong gymnastics, you can not only strengthen your health, but also know yourself, your body and inner world better.

Qigong - is the path of personal growth and self-improvement.

If speak about therapeutic effect  This gymnastics is truly amazing. Qigong perceives our body as a complete complex, and not as a set of organs. Using this practice you can:

1. Lose weight
2. Forget about cardiovascular diseases
3. Cure back
4. Cure joints
5. Normalize metabolism.

Qigong exercises for beginners

Here are some examples of simple qigong gymnastics exercises. When doing them, pay great attention to breathing.and also try to concentrate absolutely on their implementation.

Try as much as possible to clear the mind of extraneous thoughts and feel the movement of energy through your body. Qigong has hundreds, and possibly thousands of different exercises.

Feet shoulder width apart. The body needs to relax as much as possible. We rise on our toes, and then abruptly sink to the ground.

At the same time, we imagine how “bad” qi goes into the ground. Breathing is free. Exercise serves to relieve fatigue, relax, remove negative energy.

Hands below, hands and forearms form a right angle, and fingers are directed at each other.

Raise your hands forward and inhale deeply and smoothly. Raise your arms above your head and hold your breath, then look at your hands, gently lower them through the sides, exhale.

Feel the flow of energy that moves from top to bottom along your body. Do the exercise 10-12 times. Do it in the morning after waking up.

This is another simple exercise that, according to qigong experts, has a stunning rejuvenating effect.

So. Stand up straight, relax as much as possible. Slowly lean forward and lower your arms. Your legs and arms should be straight. Feel the energy rises through your body from the waist to the nape.

Stand straight, raise your arms straight ahead. Continue to raise your arms, while breathing gently and deeply with your nose. Throwing your arms over your head, imagine that you hold the moon with your index and thumbs. Reach back and mentally push the moon. Do not breathe for a couple of seconds.

Straighten the body and lower the arms, exhale. Imagine how the energy of qi flows through your body in a rapid stream. Do 5-6 repetitions.

Chinese gymnastics  qigong  - the most ancient oriental technique, contributing to the restoration of health and longevity in life. Exercises used in this technique were handed down from generation to generation by Chinese sages.

Based on Chinese philosophy, our world is full qi energy. This energy exists everywhere: in the air, in plants, in buildings and in man. The main principle of gymnastics is to normalize the flow of qi energy in the human body. Qigong gymnastics is literally translated as “energy cultivation”.

The basic principle  Qigong gymnastics is a special relaxation of the whole organism, during which the beneficial effects of exercise increase.

Due to this, the muscular system returns to normal. Qigong exercises consist of specially selected complex  and it is necessary to carry out them strictly one after another.

The effectiveness of gymnastics qigong

The qigong is based on measured physical exercises, which are combined with breathing exercises, and are suitable for people with poor physical health. Gymnastics can be performed under relaxing, peaceful music. Qigong practice is able to awaken self-healing mechanismdormant in the human body. Thanks to this mechanism, strength and health are restored.

Regular Chinese exercises improve immunity, increase mental and physical performance, pacify emotions, improve the flexibility of joints and the spine, posture straightens, blood begins to circulate better, allowing the metabolic processes to work faster. And, most importantly, qigong gymnastics helps to prolong life.

Chinese fitness exercises qigong recommended  to the following people:

• people whose professions are supposed to spend a lot of time in a sitting position;
• suffering from uneven posture and stoop;
• those who have diseases of the spine or joints: scoliosis, hernia, osteochondrosis;
• having characteristic slouching for the elderly;
• for those who have suffered an injury or spinal surgery.

Step-by-step instruction of Chinese gymnastics qigong for beginners

Exercise is necessary in strict sequence. During their execution, you need to learn how to control your breathing - breathing deeply is a severe violation.

Breathing should be shallow  and for this the lower abdomen is used. Inhalation should be equal to five beats of the heart, the same is the exhalation.

Five strokes - inhale, again five strokes - exhale. When doing gymnastics, the back should be flat, and smooth movements. No need to strain your body or face, relax and then the energy will fill your body.

Wave

This exercise helps pacify hunger, so you need to do it before eating. Sometimes this exercise is done instead of eating. A “wave” is performed in the supine position, however, you can use breathing movements while standing or sitting. Before you start the exercise, you need to completely relax your body and focus only on its implementation.

Lie on your back, bend your legs at the knees, and the feet should be located exactly. We put one palm on the chest, the other - on the stomach. Now starting breathing exerciseshelping yourself with your hands. We take a deep slow breath, at the same time we take in the stomach and lift the chest. Hold your breath for a couple of seconds, then slowly exhale. Exhaling, we try to retract the chest and puff up the stomach.

Frog

"Frog" contributes not only weight lossbut also the regeneration of the CNS. You will need a small, steady chair to perform this exercise. We sit down on a chair, with the legs set shoulder-width apart. Now you need to relax, clear your mind of unnecessary thoughts and tune in to the exercise.

We put our elbows on our knees, squeeze the fist with our left hand and put our right palm on top. We push our forehead into a fist and close our eyes. We turn to breathing exercises: fill the abdomen with air, alternate inhale and exhale with mouth and nose. Thereafter hold your breath  for a couple of seconds and concentrate on your inner state.

Lotus

This exercise helps relieve fatigue, improve the overall condition of the body. It is performed using a chair from the past exercise. We sit down on a chair, put our hands on our feet over the belly, palms toward us. The back should be flat, shoulders and chin lowered, and eyes closed. Exercise is divided into three stages:

1. In the first five minutes, we breathe deeply, evenly, and drawn out. We concentrate on our body. We do not lift the chest with a stomach high. This stage allows you to assess your capabilities.
2. For the next five minutes you need to breathe most naturally. On the exhale, relax and achieve deep, measured breathing.
3. The last five minutes do not require special control of breathing. We breathe the same way as in ordinary life, without paying special attention to rhythm. Now relax and calm down.

Maintaining the sky

We put the legs together, we keep the torso straight. The hands are below and locked into lock. Breath - slowly raise your hands with your palms to yourself. Exhale - give up.

Watch your breathIt should not be too sharp. Inhale again - raise your hands, this time with your palms away from you, as you exhale, drop your hands.

The rider pulls the bowstring, aiming at the hawk

Legs set twice wider than shoulder position., feet are arranged parallel to each other. Sit down until the patella is level with your big toe. Keep your back straight, relax the lower back and bend forward.

Clench your fists  and raise your hands in front of you. Breath - bend your elbows and hold them at shoulder level. We put the little finger and the ring finger on the left hand on the big one and slowly move the hand away from us, straightening it. Exhale - bend the arm and lower both palms down. Now do the same with the other hand.

Lifting one hand

This exercise allows improve digestive system . Legs set shoulder width, relax your knees. Breath - slowly stretch your arms in front of you. Exhale - bend them at shoulder level, as if holding a ball to him. We turn the left hand with the palm of oneself and bring it closer to the face; we lower the right hand. Then we change hands and repeat the exercise.

Turn back

Legs have shoulder width. Breath - slowly raise your hands in front of you. Exhale - bend your elbows and hold your hands to him, while the palms are perpendicular to each other. Shoulder back. Holding hands in front of you - look around. Exhale - we return to the starting position by lowering our arms.

Fish moves tail

Legs set twice as wide as the shoulders. In the position  Put your hands on your hips. The back should remain flat. Inhale - slowly lean to the right and freeze for a moment. Exhale - continue to move left. We rise through the left shoulder, ending the exhalation.

Leg hug

The legs are located together., back is flat. Inhale - raise your hands above your palms to yourself. Exhale - expand the palm of his hand, bend in the lower back and slowly lean in front of him. We clasp our legs. Inhale - straighten. Exhale - relax your knees and do a slight tilt.

Rider riding a horse

Breath - slowly rise on the toes, while alternately straining the feet, calves, thighs and buttocks. Hands hold shoulder width, palms parallel to the floor. For a moment, with an effort to compress the hips and buttocks. Exhale - down, touch the heels of the floor.

Hello, dear readers. When the archive of MGU Professor N. N. Matyushin was discovered, several pages of tissue paper were found in one of his books, on which Chinese recreational gymnastics Do-Ying was described, reprinted from China magazine, issue - September 1956.

The text was rare, so very valuable. This type of gymnastics has an incredible efficiency, so all readers of my blog should know about it.

With the help of the new breathing technique, it is possible to cure many diseases, such as a stomach ulcer, tuberculosis, and neurasthenia, without drugs.

Deputy Director of the sanatorium Baidaha Liu-Gui-Zheng himself was healed from many diseases absolutely without drugs, it was only with the help of these trainings that he became their supporter and also the distributor.

When he worked in the village of Khabey, only 38 kg began to weigh due to serious ailments. Chinese, European doctors tried to treat him, but he could not recover. When he returned home, on the advice of Liu-Joo-Zhou, he began treatment using the Chinese gymnastics method.

The old peasant advised to live alone in a small hut in complete silence. Performing all his advice, after 100 days he forgot what a stomach ulcer, tuberculosis, only neurasthenia remained, but he was already able to go to work. Everyone was so surprised by this miracle.

When he began to learn this method from Liu-Joo-Zhou, he said that Hao Fei-W, who lived in 1644, knew the program of respiratory training. Having mastered the new technique, he went to the province of Habey to treat the sick.

After establishing an accurate diagnosis, he treated 115 patients with a stomach ulcer, 90% of them recovered.

While it is not possible to give an explanation of why this method works this way, it is clear from experience that this treatment calms the brain, internal organs begin to work, that is, this method uses all the advantages of physical education and hypnosis, increases metabolism, restoring work internal organshealing their ailments.

Chinese Fitness Gymnastics Exercises

1. Exercise to provide the body with oxygen

Cover your eyes, remove unnecessary thoughts. Hands squeeze into fists, thumbs inside are easily covered by the rest, put on the hips, stand straight, without touching the table or wall, press the tongue to the sky.

Focus on the lower abdomen. Make 50 breaths through the nose (first breathe freely, after a while go on deep breathing).

Finishing the exercise, the language back into place.

Blood circulation improves, blood stasis disappears, the body gets rid of carbon dioxide and is supplied with oxygen, eliminating the lack of oxygen.

2. Exercise for the ears

Two fingers to massage the ears from the bottom up 18 times. Then, squeeze your ears with your palms so that your fingers are on the back of your head.

Then, with a forefinger 36 times, pound on the middle, you can hear the sound of “DUN - DUN”.

Cleans up headache, tinnitus, activates the cerebral cortex, protects from deafness, heals from dizziness.

3. Exercise for teeth

Focus, 36 times (slightly) to beat the teeth, helps strengthen the teeth.

4. Mouth Exercise

Language hold in the mouth 18 times in one direction, then the other, saliva swallow.

5. Throat exercise

Close the mouth, accumulate saliva, make a rinse treatment 38 times. After that, saliva swallow for three sips. When swallowing, mentally, force saliva to go to the underbelly.

It protects against the appearance of bitterness in the mouth, roughness of the tongue, heals sore throat, saliva wets the stomach and intestines, helping digestion.

6. Nose Exercise

Grind to warm condition outer sides  thumbs, then, hot fingers do 18 times a massage of the wings of the nose.

It protects against the onset of rhinitis, improves blood supply to the upper respiratory tract.

7. Eye exercises

Close eyes. The middle joints of the thumbs warm up, rubbing them together. After this, massage the upper eyelids 18 times. Next, massage your eyebrows 18 times. outer side  thumbs, close eyes, make 18 circular movements of the eyeballs to the left, then to the right.

Exercise improves vision, memory, soothes nervous system. It prevents eye diseases.

8. Facial exercise

To rub your palms to warm yourself, to massage the face, moving your palms up and down 36 times, as if washing, touching not only the protruding parts, but also the depressions.

Prevents wrinkles, improves eyesight, improves action. facial nervestrengthens teeth.

9. Head exercise

Hands grab part of the neck from the side of the head, lifting his head, look up. Hands trying to bend the neck down, the neck is to prevent this.
  Repeat up to 9 times.

Improves the movement of the cerebrospinal fluid, as well as blood circulation of the head, heals insomnia, dizziness, painful sensations  in the shoulders.

10. Shoulder Exercise

Palm of the left hand, take the right shoulder, hold 18 circular movements of the shoulder, also do the right hand.

It helps with insomnia, inflammation of the joints, improves blood circulation, soothes the nerves.

11. Spine exercise

Palms in fists, arms bent in elbows, lift them to shoulder level, sway right and left 18 times in each direction.

Strengthens the internal organs, improves blood circulation, returns the elasticity of the lung.

12. Exercise for the lower back

Rub your palms to keep warm, then massage the lower back 18 times with each hand.

It improves blood supply, removes pain in the lumbar region, soothes the nerves, removes diseases of the genital organs.

13. Coccyx Exercise

Indicating or middle fingers of the hands to massage on both sides of the coccyx 36 times at each reception.

Exercise protects against hemorrhoids, prolapse of the rectum, diseases of the sexual sphere.

14. Knee exercise

Two hands to do massage movements with each knee 100 times.

Strengthens the legs and joints, soothes the nerves, helps with inflammation of the joints.

15. Exercise for the lower abdomen

Rub your palms to warm them, then with your left hand do a belly massage 100 times. Warm your hands again, do the same massage, but only with your right hand.

Massage helps better absorption of food.

16. Foot Exercise

Use your left hand to make a massage in the middle of the foot (only across) of the right foot in 100 visits, then change the hand and foot.

17. Exercise for the upper torso

Sit with crossed legs (palms folded). The upper part of the body 18 times to turn from left to right, the same thing done in the other direction. A breath is made when returning to the starting position.

Breathing improves, blood runs better through the veins, helps with lower back pain, liver diseases and the reproductive system.

18. Exercise to improve overall well-being

Sit down, straighten your legs, lift your toes up. Extend the arms, palms out, reach to the toes. When tilting - exhale. Breath - when unbending, while the palms of the hands turn inward. Make it 36 ​​times.

Blood circulation, lung elasticity improves, heart muscles become stronger, excess fat in the abdominal cavity disappears. Mobility of the diaphragm increases.

19. Exercise to improve vision

Head held straight, left hand raised to the level of the face, palm straight, turned to the face, the middle finger is at the tip of the nose, look at it. Slowly move your hand away, do not take your eyes off your finger. Extending the arm completely, then slowly bring it closer. Exercise to do 5 times.

Improves eyesight, blood circulation in the eye muscles, reduces hyperopia, especially in people of solid age.

20. Exercise - Squat

Put your legs shoulder-width apart, do a low squat until you touch the calf. Do 3-4 times.

21. Leg exercise

Stand, raise your arms to the shoulder line, bend one leg, stand, then lower it with your hands, repeat 5 times for each leg.

Strengthens legs, trains balance.

Buff training

Exercises:

• do not require excessive voltage
• strengthen the walls blood vesselsnerves and muscles
• all parts of the body are involved in movements, so the Chinese gymnastics Do-Ying has a healing effect,
• for patients, treatment time is much shorter,

The course of treatment is 90 days.

Do you want to find a slim perfect figure, but doctors categorically forbid to go on a diet? Do not have the opportunity to work out in the gym? To overcome this problem will help exercises qigong for weight loss. The ancient Chinese art of self-regulation will open the way to inner harmony and general healing. Thanks to this technique, you can lose a few pounds, giving your health no more than 45 minutes a day. Many women have already experienced this and achieved impressive results! If you are interested in the prospect of a harmless weight loss, read on!

What is Qigong

The art of self-regulation originated in ancient China, in the first millennium of our era. Qigong is considered part of alternative medicine, but its effectiveness does not suffer from this. The term "Qigong" stands for "work with the energy of Qi." Chinese sages claim that by learning how to handle it, a person can get rid of many diseases and internal disorders. Wide circles of modern inhabitants paid attention to this ancient art because of its effectiveness for losing weight. The benefits of qigong technique exercises are as follows:

• blood circulation improvement;
• posture correction;
• acceleration of metabolic processes;
• maintaining the body in good shape;
• full body saturation with oxygen;
• cleansing the body of toxic substances;
• strengthening the immune system.

The impressive list of the advantages of Chinese art qigong has interested millions of our compatriots who dream of losing weight. Anyway, it is not worth taking up this case until all issues related to possible contraindications are clarified. Under normal conditions, qigong exercises do not harm human health, but sometimes, due to the presence of various diseases, the practice of this technique is strictly prohibited. From the tempting Chinese art should be abandoned to people who have problems such as:

• serious disorders of the musculoskeletal system;
• blood diseases;
• disorders of the heart;
• infectious diseases;
• mental disorders.

How to do Chinese breathing exercises for weight loss

If your main goal is to lose weight, you will not need a full qigong technique. All you need is some special breathing and movement exercises. There is nothing difficult in them, but to ensure a tangible effect, you will have to follow a special schedule. The Chinese complex of exercises will help to normalize the flow of important processes in the body, and this will best affect your figure.

Breath for weight loss

The meaning of the Chinese qigong breathing exercises is as follows: a person occupies a special position and begins to breathe deeply, but measuredly, observing special instructions. The total duration of one workout is 20-25 minutes. So, if it interests you, write down for yourself the basic jianfei breathing exercises for weight loss:

1. Wave. A simple and, at the same time, extremely effective breathing qigong exercise for weight loss. Lie on your back, put your feet flat, bend your knees at a 90 ° angle. The right palm should be put on the chest, the left - on the stomach. While inhaling, flatten your chest and retract your belly. On the exhale - the opposite. In the course of the exercise, the vibrations of the chest and abdomen will resemble a wave. It is important to ensure that the respiratory rate was normal. At each workout, perform 40-45 full breaths. The total duration of this breathing exercise will be 2-3 minutes.
2. Frog. To perform this exercise, you will need a chair with a height of 35-40 cm. Sit on it so that a 90 ° angle forms between your thigh and lower leg. Spread your knees to shoulder width. Fist one hand, clasp it with the second hand. Rest your elbows on your knees, put your forehead in your hands. Relax your body and take 2-3 minutes to fully calm down. Preparation for the main stage of the exercise "Frog" is over. Take a deep breath with your nose, slowly drawing air to the abdomen, and then slowly breathe out through your mouth. After each exhalation and inhalation, freeze for a couple of seconds. The total duration of this breathing exercise is 8-10 minutes.
3. Lotus. Sit on the floor, legs tucked under you. Put your hands in front of you, palms up. Try to organize your thoughts and start the exercise. During the first three minutes, breathe deeply, but evenly, making sure that the chest does not rise much. The next three minutes - on each exhalation, completely relax the body. Breathing should be smooth and silent. The last three minutes of exercise - stop controlling your breath, but mentally pay attention to the rhythm. The most important thing at the third stage of this exercise is to really relax and just breathe deeply.

1. Special therapeutic exercises for the elderly or sufferers chronic diseases  people.
   2. Chinese Fitness Gymnastics Sheng!

LuGuy-Ren.  (Deputy Director of the Baidahe Sanatorium)

When I first heard that using the method of Chinese respiratory gymnastics can cure a patient from chronic diseases, I found it impossible. But now, after he was cured of a stomach ulcer, neurasthenia and tuberculosis, with the help of this technique, I became its supporter and popularizer.

In the fall of 1949, I worked in a liberated area in the southern part of Habei Province. I was then 28 years old, but due to severe illnesses I was so emaciated that I only weighed 39 kilograms and could not even walk because of weakness. For a long time, many doctors of Chinese and European medicine provided me with help, but there was no hope of recovery. I had to return home to the province of Bai-xiang, provincial and Habei, where, on the advice of an old peasant, Wang Liu, and began to take treatment using the Chinese gymnastics method.

WanLuzhou ordered me to stay alone in a small room, where there was complete silence. He showed me in what position I should sit or lie down and how I need to breathe. Fulfilling all his instructions in 3 months and a half month, I unnoticeably recovered from a stomach ulcer and tuberculosis. True, I still had neurasthenia, but I already felt much better. After that I started my work again. All my comrades were surprised that I had been so painfully sick for 7-8 years, suddenly recovered. Soon I was sent to Wang Lu to study his method of treatment. Soon VanLu Chou told me that the method of respiratory gymnastics was used by Hao Fei-U who lived in the era of the end of the Minsk dynasty (1645 BC). Having mastered this method of treatment and received support from the People’s Power, I went to the southern part of Habei Province to practice.

People began to contact me with various diseases. Setting together with a doctor chinese medicine  accurate diagnosis of the disease, I proceeded to its treatment by the method of respiratory gymnastics. To date, I have undergone treatment for 118 patients with gastric and duodenal ulcers; of these, 90 percent recovered. For example, an employee of the Pasdinsky Medical Institute, Weis-Zhang, was sick with a duodenal ulcer. However, after two months of treatment with this method, he got rid of dyspepsia, inactive pulmonary tuberculosis, hypertension, general weakness and some other chronic diseases.
While we still can not scientifically fully explain why this method is effective in treating diseases, however, based on experience, it can be said that with this method of treatment internal organs are set in motion and the brain calms down, this method includes all the benefits of easy meditation and physical education. A special method of breathing increases metabolism, which restores the activity of internal organs and heals their ailments. In order to popularize this method, we organized a seminar, which was attended by more than 140 doctors of Chinese and European medicine. Now, a sanatorium is being built in the city of Tangshan, where, primarily because of the value and tremendous effectiveness of this type of gymnastics, this method of treatment will be applied.

The magazine "China" in September 1957.

Exercises Chinese gymnastics.

Exercise 1 (Sitting calmly).

Cover your eyes, discard extraneous thoughts. Hands in fists, thumbs to cover the rest easily. Hands are placed on the hips, straighten freely (without touching anything). Tongue pressed to the sky. Focus on the lower abdomen. Make 50 inhalations through the nose (start with free breathing, after a certain time, go for a deeper breath). If time is short, the amount can be reduced. Finish classes, omit language.

Physiological action. Blood circulation is improved, stagnation of blood circulation is eliminated, it promotes the release of the body from carbon dioxide and the supply of oxygen. Eliminates oxygen deficiency.

Exercise 2 (For the ears).

Two fingers up and down to do massage auricleby repeating 18 times. Then, squeezing the ears with palms, fingers are put on the back of the head, with the index finger tapping on the middle 36 times, a sound is heard « Dun - Dun "

This exercise stimulates the cerebral cortex, helps with tinnitus, protects against deafness, and heals headaches and dizziness. The sound “Dun-Dun”, exciting one section in the back of the head, excites other parts of the cortex.

Exercise 3 (for teeth).

To concentrate thoughts, to beat one's teeth slightly lower jaw  on the top 36 times, do not allow strong blows. This exercise strengthens teeth well.

Exercise 4 (For language).

The tongue is turned in the cavity 18-20 times in each direction, the saliva secreted should be swallowed.

Exercise 5 (For oral cavity).

Close the mouth, collecting saliva to produce rinsing 38 times, after which the saliva is swallowed in three sips. When swallowing, it is necessary to mentally force saliva to go to the lower abdomen. With long-term training, this swallowing will be accompanied by sound.

This exercise protects against bitterness in the mouth, the language of tongue, cures sore throat, moisturizes the stomach and intestines with saliva, thereby helping digestion.

Exercise 6 (For the nose).

Pre-rub the outer sides of the thumbs, so that they are warmed, after they do a 18-fold massage on both sides of the nose.

This exercise protects against the common cold and improves the blood circulation of the upper respiratory tract.

Exercise 7. (For the eyes).

Close your eyes and relax. The middle joints of the big fingers rub against each other so that they are warmed up, and then do them with 18 massaging movements of the upper eyelids of the eyes. Then hold an 18-fold eyebrow massage, but now the entire outer surface of the thumbs. Then, with the eyes closed, do the exercises to move the eyeballs left and right 18 times.

Exercise protects well from the incidence of eyes, improves eyesight and soothes the nervous system.

Exercise 8. (for the face).

To rub with palms, to carry out a face massage, moving them up and down, only 36 times (as at washing), and it is necessary to concern both acting parts and hollows.

Exercise protects the face from the appearance of wrinkles, strengthens the action of the facial nerve, improves eyesight and strengthens the teeth.

Exercise 9. (for the neck).

With crossed arms, seize the occipital side of the neck, raise the head, look upwards. Hands are aging to bend the neck down, neck to prevent this.

Movement is done 5 to 9 times.

Head circulation and movement improved cerebrospinal fluid. The ancient books say that this exercise helps with insomnia, dizziness and pain in the shoulders.

Exercise 10 (for shoulders).

Palm of the left hand, holding the right shoulder, to hold 18 circular movements; similarly with the right hand.

Exercise improves blood circulation, soothes the nervous system, helps with insomnia and joint inflammation.

Exercise 11 (for the spine).

Palms slightly clenched in fists, arms bent in elbows, lift to shoulder level, sway to the right and left 18 times in each direction. You can make circular movements of the body 10 times in each direction.

It strengthens and strengthens the activities of internal organs. When complying with a certain combination with breathing, it improves the elasticity of the lungs, especially the mid-lower part. In addition, it improves blood circulation.

Exercise 12. (for back and waist).

To warm the palms rubbing them together, then massage the lower back 20 times with each hand.

Exercise relieves back pain, soothes the nervous system, improves blood circulation, and helps with diseases of the genitals.

Exercise 13. (for the tailbone).

Use your index and middle finger of each hand to hold a rotational massage from the left and right side  coccyx 36 times in each direction.

This exercise protects against loss of the rectum, hemorrhoids and diseases of the genital organs.

Exercise 14 (for the knees).

Two hands to do a rotational massage of each knee a number of 100 times.

Exercise calms the nervous system, strengthens the legs, helps prevent joint inflammation.

Exercise 15. (for the lower abdomen)

Warm the palms by rubbing them together to warm them, then left-hand massage of the abdomen 100 times. Then warm your hands again and repeat the massage with your right hand.

Massage the abdomen is very important, long helps to absorb food.

Exercise 16 (for the feet).

Use your left hand to hold a 100-fold massage of the middle part of the foot (across) of the right leg, to do this exercise and with the right hand for the left leg.

Exercise 17. (for the upper torso).

   Sit cross-legged (palms hold one for another). Turn the top of the body from left to right 18 times, the same thing the other way 18 times; inhale to do in the initial position.

With regular exercise, blood circulation is improved, external breathing improves, it helps with lower back pain, and liver and genital diseases.

Exercise 18. ("movement of the weaver").

Sitting straighten legs, toes up, legs together. Extend your hands with palms out to get your toes. When bending, exhalation is made; breath is done during extension, with the palms of the hands turning inwards. The exercise is done 36 times.

The general blood circulation improves, the heart muscles strengthen, and the excessive deposition of fat in the abdominal cavity is reduced. The mobility of the diaphragm increases, and the elasticity of the lung improves (especially when emphysema appears).

Exercise 19. ("Look at the finger").

Sitting or standing. The first way: the head is straight, the left or right hand rises to the level of the face, the palm is straightened and turned to the face, the middle finger is at the level of the nose in the center, with eyes to look at it. Slowly moving the hand away does not take your eyes off the finger. Fully-nouveau fully hand as close to her. Exercise done 5 times.

Second method: Raise the right hand (extended) to the level of the face, turn the palm inward, look focused on the fingers. Turn your hand slowly to the right, without taking your eyes off, then raise your left hand to your right (turn your palm with your right and turn to the left, without taking your eyes off). Again, look at the right hand and repeat the exercise 5 times.

Improved vision, blood circulation of the eyes and eye muscles, reduced hyperopia in the elderly.

Exercise 20.

The first way: people with poor health can hold the bed while exercising, move their legs shoulder-width apart, do squats before touching the calves, and then rise. Exercise repeat 3 - 4 times.

The second way: stand up, stretch the arms down, along the body, legs apart shoulder-width apart, sit down until it touches the calf. Exercise repeat 3-4 times.

Exercise 21.

Stand up, raise your hands to shoulder level, bend one leg (as when playing a zosku), lower it with your hands, repeat for each leg 5 times.

Movement training lower limbs, strengthens the legs and trains the center of balance.

The positive side of this gym.

These exercises do not require much effort and are performed with the participation of small amounts of muscles. Sharp movements with muscle overload not suitable for sick and elderly do not apply. On the one hand, they stimulate local training of blood vessels, nerves and muscles, on the other hand, other parts of the body take part in movements, therefore the exercise has therapeutic values ​​for patients and reduces their duration of treatment.

The usual course of treatment is up to 90 days, but depending on the state of health, the doctor himself sets a course of treatment.

See also:    Self-massage, reflexology. Atlas of active points. Yoga therapy

HEALTHY GYMNASTICS ON DR. SHENE'S SYSTEM.

Gymnastics Qigong is diverse: it has special exercises for a particular disease, there are general health complexes, there are special exercises for the elderly or people who are unable to start active physical training and sports immediately for health reasons. Such people are recommended to exercise one of the sections of the ancient Chinese gymnastics, called “Schen's Wellness System” .

Chinese doctor Shen is known as a popularizer of one of the most effective systems of psycho-physiological regulation for the elderly, whose origins are lost in the depths of the centuries. Schenna gymnastics combines movement and deep concentration of attention on the exercise, breathing exercises and massage itself. Especially attractive for older people is the foot massage recommended by Shen, which is known to have a large amount of biologically active active points.

This gymnastics is useful to master not only the elderly, but also weakened after an illness, during the recovery period; in practice, gymnastics according to the Schoen system has no contraindications, but it is still advisable to consult with your doctor if you suffer from chronic diseases.

   “I do this: after the toilet I sit down and slowly look around myself from head to toe. At this time I remember the appearance of my parents, my past, everything that is pleasant in life, I calm down on the good, then for a short time I do a dead look in the Buddhist way (fixed look, looking into space) and begin the exercises. After finishing the classes, I rest for a while again, ”Dr. Sheng advises.

Dr. Shen himself spoke of his system this way: "I do exercises every day for one hour over the course of many years, and I believe that movements are of paramount importance in improving the body and nurturing the character. By nurturing my character, I also criticize myself every evening."

In the introduction to the Shen system, attention is drawn to the following key points:
1.   “Distraction of thinking” - to be calm, to distract from extraneous thoughts, as the Taoist philosophers said: “One should lead oneself to the state of Supreme Good — without knowing the final goal, one cannot decide; not daring, you can not be a firm spirit; without being a firm spirit, one cannot be calm. " Thus, according to Shen, “one must keep the heart firmly in oneself — this eliminates all sorts of trouble and thoughtfulness, and the thought freely concentrates in movements”.
2. Proper body setting: head, spine and heels are located in the same vertical plane.
3.   Closing from two ends: the mouth is closed and the teeth are slightly in contact, the anus is tightened.
4.   Relaxing the muscles of the body for quiet and natural movement.
5.   Regulation of breathing: breathing is calm, slow, deep.
6.   To start and finish with rest, sitting comfortably, quietly with half-closed eyes, removing all thoughts and cares.

Basic exercises of the Schoen system.

1.   Sitting in Turkish, hands folded on the stomach, make 50 breaths slowly through the nose.
2.   In the same position, move jaws 36 times as when chewing food.
3.   Massage your knees 100 times with circular movements of your hands.
4.   Hands should be laid behind the back, on the lumbar region and 100 times massaged the lower back with up and down movements.
5.   In the same position, massage the accessible part of the back 100 times.

6.   100 times massage the sides of the body from the top to the hips.
7.   Massage the abdomen in circular motions 20 times with each hand.
8.   Massage the chest and abdomen oval 20 times with each hand.
9.   Massage the chest on the oval 20 times with each hand.
10.   Massage in the midline of the body by stroking from top to bottom, from the chest to the navel, with each hand 20 times.

11.   Massage palms side of the neck from the ear to the spine 30 times on each side.
12.   To do the covering movements with the left hand of the right shoulder, and then the right hand of the left shoulder, trying to reach the scapula area 20 times with each hand.
13.   Massage your forehead, temples, cheek with your right hand from right to left, left hand from left to right, 20 times with each hand.
14.   Use the base of the palm of your right hand to massage the area of ​​the right eye, then use the base of the left palm to massage the area of ​​the left eye, 20 times with each hand.
15 . 10 times to massage the nose from top to bottom with both hands.

16 . “Wash” movements to massage the face from top to bottom 10 times.
17 . Thumb pads massage the area of ​​the temples 10 times.
18.   With both hands, 10 times to massage the region of the crown.
19.   Massage the ear area from front to back and back simultaneously on both sides 10 times.
20.   Press your palms to your ears and massage the back of your head with a medium 20 times by dropping your index finger from the middle one.

21 . Throwing arms forward in width and shoulder height with palms inwards, then elbow flexion with simultaneous clenching of fists, 10 times.
22 . Raise the arms upwards and then do the rotational movements with the brushes outwards tensions, straining the little fingers, and inwards, straining the thumbs.
23.   Squeeze your hands into fists and, without bending your elbows, raise and lower your arms 10 times.
24. Stretch your arms forward, shoulder-width apart, palms up, then bend at your elbows towards you and unbend again, pull apart 10 times and fold again.
25.   Arms clenched into fists, spread to the sides at shoulder level, then lift up 10 times and lower to the starting position.

26 . The legs are somewhat apart, the whole body is straight. 50 squattings with the movements of the hands forward, to the sides and back, with the hands unclenched and fingers spread.
27 . Feet together. Arms at shoulder level bending
   elbows, lead to the hull and then bred to the sides. When raising hands to rise on their socks. Repeat 10 times.
28.   The starting position is the same. Hands stretch out in front of you and open your fists. Then bring your arms to your chest 10 times, pull your elbows back as far as possible, clench your fists, and then return to the starting position.
29 . Repeat the previous exercise, but without moving the elbows back.
30 . Legs shoulder-width apart, arms at the waist. On 10 tilts of the case to the right and to the left.

31 . The starting position is the same. The rotation of the body 10 times in each direction. When turning, look up.
32 . Exercise repeat, but when turning look down.
33 . The starting position is the same, torso torso back and forth.
34 . The starting position is the same. 10 deep squats.
35 . The starting position is the same. Alternately lift the leg bent at the knee, then, straining the thigh, pull it forward, then bring it to its original position. Repeat 10 times.

36 . Feet together. Alternately, 10 times to separate the feet to the sides, rotating in the ankle joints.
37 . With a straight body and outstretched arms walking with a sharp stretching of the legs.
38 . Walking on the spot "amble" with a sharp ejection of the same arms and legs.
39 . Alternate the movement of the same limbs in different directions (leg forward - hand back), 10 times.
40 . Rotational movement in place, first left, then right. To do this, half-bent arm in the elbow, raise to shoulder level and take to the side. Watching her with your eyes, turn your head, torso and step over first with the same foot, then the opposite. Repeat 10 times in each direction.

41 . In a quiet position, standing at attention, perform 50 respiratory movements.

The Shen system is recommended for older people before work, and before going to bed, Shen recommended sitting in a comfortable posture and performing 50 breathing movements, massaging his feet 50 times, then lower abdomen, and smoothing his or her face and chest several times.

Despite the seeming simplicity, shen's gymnastics is quite effective with its regular implementation. It is especially useful to use the exercises of this gymnastics in combination with self-massage exercises for various diseases, when working capacity is markedly reduced, but it is necessary to maintain sufficient muscle tone. Also, these ancient exercises available to all people with hypertension, cardiovascular diseases, arthrosis, gastric ulcer and duodenal ulcer, vegetative vascular disease and many other diseases have a wonderful effect. Schoen's gymnastics will help these people to take the first step to regular, dosed physical exercises. At first, it is necessary to perform only the first part of the complex - in a sitting position, and then, after the first positive results appear, gradually connect the exercises in a standing position. For the more prepared, it is recommended to start right away from the whole complex, but in the morning do the first part of the exercises.

“Among the joys, sorrows, grief and anger,” says Dr. Shen, “people are easily destroyed. Man can not be too worried. The ancients rightly said: when the clay pot fell apart, there was nothing to remember about it. A person always needs to look forward, deciding what to do next. ”

Try also you dear readers, listen to the advice of Dr. Shen and master the exercises listed here. If you practice regularly, in a month or two you will feel more invigorated, and maybe many problems will be solved faster, with less physical effort and nervous energy.