Tai Chi is the national Chinese gymnastics. Initially, the exercises were part of the combat discipline, but over time they turned into a health complex. As early as the second century BC, the Chinese physician Hua-To believed that tai chi gymnastics slows down aging. He claimed that movement helps digestion and blood circulation, and prevents chronic diseases. Modern scientists agree with him - numerous studies confirm the benefits of Tai Chi for the elderly.

Why is it useful

Exercises in Tai Chi gymnastics involve the maximum number of muscles. As a result, it intensifies circulation in all organs, deep breathing leads to an increased supply of oxygen. Due to this, gymnastics improves overall health, trains the cardiovascular and respiratory systems, strengthens the immune system, and increases the tone of the body. Tai Chi is good for joints, is a way to prevent salt deposits and age-related changes.

Spanish researchers from the University of Jaen found that the ancient Chinese practice (Tai Chi gymnastics) reduces the risk of falls by 43%, which in the elderly often lead to a fracture of the femoral neck. Doctors from the Massachusetts Hospital note that Tai Chi patients suffer less from depression, their mood improves, a positive attitude towards life appears. According to another study, regular Tai Chi practice leads to noticeable beneficial changes in the functioning of the body after a month. More than 60% of people who started exercising for the first time noted an improvement in coordination of movements, a decrease in stress levels, normalization of sleep and appetite, a decrease in blood pressure, and the disappearance of pain in the back and joints.

Tai Chi gymnastics is perfect for older people over 60 who are no longer available for jogging in the morning, classic fitness and other intense types of exercise. Chinese gymnastics exercises are simple, they do not require special physical preparation.

How and where to practice

Tai Chi practice in Chinese tradition is used to keep the body circulating Qi energy. The Chinese believe that the human body consists of various elements, the balance of which determines health. It is the normal operation of the energy channels that leads to the achievement of balance and improvement in the state of the body. Therefore, in order to achieve success, it is important not only to perform the exercises correctly, but also to acquire the right attitude, calm thoughts.

The complex is best performed twice a day: in the morning, sitting in bed, and in the afternoon on fresh air. In cool weather, classes are also held outside, but you should dress warmer. According to the rules of Tai Chi, training begins in a calm state of mind. You should first sit with your eyes closed for a while, watching your breath and thinking about the pleasant. An important condition is to concentrate on each exercise, imagine how energy flows from one part of the body to another. The meditative part of the practice is no less important than the physical exercises.

In Tai Chi, the load is dosed taking into account the age and health of the practitioner. Load control is carried out with the help of different duration of the lesson - from several minutes to an hour; the number of repetitions of each exercise - from 5 to 50; the pace of movement - it can be slow or fast; range of motion; the number and length of rest intervals between exercise cycles. In Tai Chi, an elderly person himself can determine the level of load that is comfortable for his body.

“It is important that the movements are soft and smooth, one exercise is gradually replaced by the next. The entire training cycle is continuous, so from the side of Tai Chi it resembles a dance.

For gymnastics, comfortable clothing that does not restrict movement is suitable. It is desirable that it be made of breathable fabrics that allow air to pass through well. You can train in socks or barefoot, on the street you should wear shoes with thin soles, the main thing is that it does not slip.

How to get started with Tai Chi

Tai Chi can be practiced on your own or in a group with a trainer. Before starting training, you should consult a doctor - although there are no contraindications to Chinese gymnastics, you need to clarify how to start new physical activities without harm to health.

Basic training rules:

With dizziness, heart palpitations, nausea and other unpleasant sensations, the training should be stopped.
It is important for beginners to increase the load gradually: at first, do not exercise for more than 15-20 minutes, limit yourself to a minimum number of repetitions.
Do not strive for sports performance: age-related changes in the joints and muscles can lead to injuries when trying to perform exercises with a large amplitude or for too long workouts.
Do not exercise during illness or poor health, wait for recovery.

When choosing a trainer for Tai Chi classes, check his experience and qualifications, communicate with students, visit a trial lesson.

Ekaterina Kushnir, higher medical education

Illustrations: Anastasia Leman

Video publications

Top 3 Chinese Tai Chi video lessons for beginners

Tai chi is a complex of exercises that combines elements of self-defense techniques and combat gymnastics. It presents slow relaxing movements, a peculiar breathing technique, concentration of attention and a sharp mind.

The essence of combat gymnastics

Tai chi has many forms:

Yang - characterized by a stable pace and the closest proximity to gymnastics;
Chen - uses a variable pace, alternating slow and smooth movements with bursts of activity;
Wu - saturation with controlled movements with control of energy and consciousness, which has an advantage in losing weight;
hao style.

All of them are individual, but common to them will be slow and measured movements, combined with meditation. The flow of movements from one to another makes gymnastics similar to a dance, saturated with choreographic techniques.

Chinese gymnastics Tai chi - video lessons:

Immersed in occupations, a person subordinates to his mind all the movements of the hands and body. The body concentrates on performing specific exercises, switching consciousness from negative thoughts to a positive worldview. Anyone can master Tai Chi, regardless of age, but philosophy is not learned instantly - patience and humility are required.

Benefits of Tai chi

Despite the fact that many consider combat gymnastics as a course of exercises for the elderly, Tai chi will also benefit the young:

Increased flexibility in the joints of the limbs;
Stabilizes and improves the functioning of the nervous system;
Increases the immune defense of the body;
The work of the brain and vestibular apparatus is activated;
The functioning of the heart, vascular system, and digestive organs is normalized.

Not to mention the importance of gymnastics for injury prevention, as improving coordination and increasing your ability to maintain balance will save you from falls and injuries. Regular exercise will help achieve psychological balance, teach you to resist stress and become self-confident.

You can master these skills by viewing our Tai Chi training tutorial:

Everyone cares about their health in one way or another. Most people use various diets or go to fitness to normalize the activity of the body and prevent excess weight. However, not everyone can withstand such loads all the time. There is only one way out of this ambiguous situation - Chinese Tai Chi gymnastics. This ancient non-traditional medical discipline has helped people recover from serious illnesses and fight old age since time immemorial.

General concepts

Tai Chi is a complex of exercises that does not require huge efforts and special training. It is based on three criteria: the grace of the dance, the health system and the fighting technique. Each component is in perfect harmony with the rest. It is thanks to this that the effect of unity with the outside world is achieved.

Tai Chi teaches the human mind to interact with the body through full contact. Each movement of the arms and body performed during gymnastics is visualized and controlled by the mind. Due to this, the concentration of the body reaches its maximum. Tai Chi distances itself from pressing problems, which has a powerful healing effect on the nervous system.

It is believed that this gymnastics originated in ancient China during the reign of Fu Zi. The emperor ordered Yin Gan to come up with a great dance that could heal the sick and be within the power of the common people. As a result, the sage invented a set of exercises, consisting of smooth movements and fighting stances.

Who is shown Chinese gymnastics

Tai Chi exercises are allowed for everyone, regardless of their age. In China, people do this outdoor gymnastics at dawn. It is believed that it is because of this that the country has such a high life expectancy. In Russia and all over the world, there are thousands of special schools that teach you to synchronize breathing and perform soft movements, imitating various forms.

Chinese Tai Chi gymnastics only bears fruit over time, so you should not expect instant results. The tonic effect will come only after several sets of exercises. In China, it is believed that such activities are more suitable for older people, since they do not have the opportunity to go to the gym, run in the morning or diet. In addition, gymnastics can improve flexibility, normalize the activity of internal organs, and calm the nerves.

Benefits of Tai Chi

The results of the impact of Chinese gymnastics on the body cannot be overestimated. Regular exercise increases joint flexibility, strengthens the central nervous system, activates hidden areas of the brain, improves coordination, and normalizes the work of the heart and intestines.

Multiple studies have shown that Chinese Tai Chi exercises are extremely effective in the fight against osteoporosis. Such an amazing effect is achieved thanks to carefully thought out slow movements. Scientists believe that constant training minimizes risk and promotes strengthening muscle tissue. Many doctors recommend these gymnastic exercises during rehabilitation after fractures.

Healing effect in case of injury

Any Tai Chi master will tell you that balance is paramount in gymnastics. It is this ability that is the key to health in life. It is not for nothing that Tai Chi is recommended just for the elderly, who often lose coordination and fall, get fractures of various degrees.

Scientists have proven that injuries of this kind in old age give serious complications, including affecting longevity. According to statistics, most often older people are hospitalized with it. It is almost impossible to recover at this age after such an injury. Only smooth movements with the transfer of weight from one leg to another can help.

Thus, Chinese gymnastics not only teaches coordination, but also strengthens the skeletal system after serious injuries.

Psychological and physical impact

Tai Chi has been shown to significantly reduce fear of falling. Numerous studies by psychologists have shown that after 3 weeks of regular exercise, 30% of people gain confidence in their own strengths and abilities, after 3 months of gymnastics - 60% of those involved. It is a matter of balance, which reaches its highest degree towards the end of the course.

Chinese gymnastics is allowed every day, the elderly - 3 times a week. After the first 10 lessons, endurance will appear, flexibility will increase, muscle mass. Smooth movements in the fresh air contribute to the supply of tissues and organs with oxygen.

Important nuances

Not only the body should participate in the exercises, the spirit is also important. Regular training helps to escape from reality and to know the depths of your mind.

Music is an important part of teaching. Proper sound accompaniment creates a suitable inner mood, promotes rapid relaxation. The best option is flute melodies or other Asian traditional instruments. Indoors, it will not be superfluous to add the sounds of nature.

Tai Chi is also suitable for overweight people. Exercise does not require physical effort. Regular exercise allows you to burn more calories than morning jogging.

Where to start

Tai Chi can be practiced on any surface, as long as it is not slippery. Shoes should be with thin rubber or leather soles. Regular socks are allowed, but with a reinforced foot. On a soft lawn, you can also practice barefoot if the ground is not cold and there is no wind. Clothing - loose, light, so as not to hinder movement.

To date, it is customary to practice in special groups, where there is a Tai Chi master. Such sports clubs are shown to beginner gymnasts. The essence of group lessons is to memorize the basic movements, to control energy, meditation.

Exercises for beginners

Tai Chi for beginners comes down to three main rules:

1. Any movement is performed slowly and smoothly.
2. All concentration is directed to your own body.
3. Breathe freely and evenly.

The basis of tai chi for beginners are the movements "Waterfall of freshness" and "Water circles". The first exercise is performed on bent legs shoulder width apart. Arms outstretched, head tilted forward. Slowly bend down the shoulders, then the body. Muscles should not be tense. The movement follows the flow of water. Having reached the maximum slope, you should slowly return to the starting position.

During the exercise "Circles on the water" one hand is placed on the lower back, the other on the stomach. The pelvis performs smooth rotations in a circle, then to the sides.

Complex of basic movements

In Tai Chi, the description of exercises is reduced to a mental representation of a certain shape and the subsequent imitation of its projection with the body and hands. Each set of movements should be performed 4-6 times per session in any order. In Tai Chi, exercises are performed only on bent legs.

"Dive into Chi" is the main movement in Chinese gymnastics. After a deep breath, the arms rise to shoulder level, then slowly straighten in front of you.

Exercise "Horse's mane" consists in alternately synchronously moving the right and left legs and arms forward.

The "Hug the Moon" movement is reduced to an impromptu grasp of an imaginary sphere. For this, the arms are bent over the head. In this case, the legs should describe the same circle.

For the “Throw” exercise, make a slow lunge with the body back, then forward, while bending the left arm at the elbow to the level of the forehead. The feet do not leave the ground. The right hand turns palm down as you exhale.

There are real legends about the effects of miraculous Chinese gymnastics. Fundamentally different from the usual for a European inhabitant of the exercise, according to doctors, can affect all body systems. The mixture of physical work and meditation runs through all known sets of directions. The need to completely immerse yourself in the process makes gymnastics a real hobby that normalizes the functions of the body and the balance of the spirit.

Chinese gymnastics

The most common Asian fitness system is the Chinese qigong gymnastics. To explain what it is is simple, but to understand, to feel the whole depth of philosophy is quite difficult.

Qigong itself is a Chinese breathing exercise and a set of exercises that must be done with a fresh head, fully focusing on movement. Regular exercises allow you to put in order all the muscles of the body, even the face, ligaments, skin, and also improve your mood.

Man, according to the assurance of the monks, learns to control the life energy "Qi", which is in each of us, and in all nature. By channeling the energy within, the practitioner releases it through exercise and breathing, restoring balance.

The seriousness of this direction of gaining longevity is evidenced by the fact that it was invented by a Chinese commander. He made sure not only that the warriors were equipped, fed and trained, they also needed to be in physical and emotional shape suitable for battle. The use of this system allowed people to maintain the strength of muscles and ligaments during exhausting hikes.

The influence of gymnastics not only on the physical, but also on the emotional component attracted the attention of Taoist monks, who began to use it. After that, qigong entered the compulsory training of warriors and martial arts masters of wushu in China. There are different exercises for different levels of fitness, difficult for strong and experienced people and easy for beginners.

Execution rules

In order to feel the effect of practicing to feel the energy, qi must adhere to the rules, such as:

Movements are smooth.
The leading role is given to breathing, everything begins and ends with it.
The tongue is pressed with the tip to the palate.
The eyes are relaxed and focused.
Clothing does not create discomfort or tension.
The exercise room should be spacious and well ventilated. Great to practice outdoors.
All thoughts are discarded, one should think only about the exercise.
There is no excessive tension in the muscles.
Do not take cold showers after exercise.
A tangible effect is noticeable only with regular exercise.
All exercises are performed on an empty stomach.
The ideal time to do gymnastics is early in the morning, right after waking up.

Basic exercises

Before class, conduct a light warm-up so that cold muscles do not hamper movements. There are many exercises of various difficulty levels for lazy aged people, in order to master smoothly, it is enough to add one or two per day. So you can not only remember them, but also understand their essence more deeply.

Do each exercise at least six times. They alternate with each other, smoothly flowing from one to another. Beginners can do 3 repetitions to avoid overstrain in the first stage. After a while, when the body gets used to it, you can do more approaches and extend the execution time.

The basics of qigong include the following exercises:

Normalization of breathing. Stand up straight with your feet shoulder-width apart and your back vertically straight. Slowly, with inhalation, straightened arms rise, palms down to shoulder level. As you exhale, slowly bend your legs to a quarter squat. The palms should rest on the knees. Repeat 3-6 times.
After that, you need to slightly supplement the previous exercise. The difference lies in the fact that at the top point the palms turn towards each other and part. Raise and dilution should be done on the same breath.
After the previous actions have been performed 3-6 times, the arms rise above the head while inhaling. On exhalation, the upper limbs swing to one side, the leg towards which the tilt is made is slightly bent. You need to imagine that there is a rainbow on top, along which the palms move.
The next action is similar to the fog. Hands from the top position through the side fall to the bottom point and cross. At this time, the legs are slightly bent.

All actions must be performed, focusing on breathing. It is the correct opening of the bronchi that brings the most positive influence.

Esotericism, which is saturated with Asian culture, is filled with unusual and amazing things and knowledge. Literally a few decades ago, a European man had no idea about the variety of techniques that can influence the inner world of a person, strengthening the physical body.

Once upon a time, the secret Chinese breathing exercises Jianfei were used exclusively in closed Shaolin temples. The enormous impact exerted by literally two exercises can heal and improve health. With regular use, the digestive system, hormonal levels, metabolism and mood return to normal. In addition, it allows you to lose extra pounds without resorting to grueling workouts.

Hormonal gymnastics

Due to the fact that the circulatory and lymphatic systems return to normal after charging, the work of internal organs improves, excess toxins and waste products are removed. Against this background, the entire body begins to rebuild with the help of hormones.

Basic Chinese Exercises

"Lotus"

It can't even be called an action, but rather an exercise for the lazy. Indeed, to perform it, you need to sit in the lotus position, when the legs are folded in front of the body, and place the palms on the hips so that they look up.

Note! If stretching does not allow you to sit properly, you can position yourself in a comfortable position. The main thing to pay attention to is the back, it should be straight.

You need to breathe slowly, so that the chest and stomach hardly move. You only need to think about correct breathing, all attention should be focused on it. A kind of morning healing meditation for beginners should last 5 minutes with closed eyes, after which there is a noticeable peace and relaxation. Often practiced by wushu masters.

The next exercise is aimed at normalizing metabolic processes in the body. With its regular implementation, weight loss is observed.

Sitting on a comfortable, low chair, place your legs so that the hips and lower legs form a right angle. Resting your elbows on your knees, grab your right fist with your left palm and rest your face on it, preferably your forehead.

When practicing Chinese health-improving gymnastics, you need to breathe deeply with the diaphragm. With your eyes closed, imagine how the air fills the stomach and then slowly exits through the nose. The key element here is abdominal breathing. It is necessary to imagine how air penetrates into the whole body through the stomach and stomach.

Chinese ancient tai chi gymnastics is a direction focused on reducing excess weight and increasing longevity. All lessons merge into a smooth dance that improves coordination and burns a lot of calories. In addition, it is ideal for older people who are contraindicated in sudden and strenuous movements.

All movements should come from the lungs. Slow and smooth breathing should flow into the same leisurely movements. It is better to close your eyes in the first lessons, visualizing everything in your head. It helps to get rid of oppressive thoughts and relax. After doing this, the mind is cleared and calm, a great start to every morning.

A set of exercises for weight loss from China

The legs are placed shoulder-width apart and bent into a quarter squat. When a comfortable position is occupied, begin to take slow and deep breaths with the diaphragm. On exhalation, hands should be taken away from you with your palms, while inhaling, press them to your chest. There should not be severe discomfort, at first you can do it for 1-2 minutes, gradually increasing the interval of morning exercises. Exercise is one of the main in taijiquan.

Standing straight, arch your back and raise your hands to eye level, one straightened forward, the second back. Extend your arms forward as you exhale. No need to make too active jerks, all joints should be relaxed. Tai chi should not cause discomfort.

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Content

Since ancient times, the gymnastics of Chinese Shaolin monks has been known, which, with the help of exercises, brought the body into a combat state, maintained health and lengthened life. Its modern directions are popular, normalize respiratory processes, relieve stress, make it possible to lose excess weight and improve mental health.

Chinese gymnastics for weight loss

Chinese gymnastics for weight loss is very popular, which consists in performing simple exercises with special breathing technique. By focusing on breathing and doing classes for 20-40 minutes daily, you can lose up to five kilograms in a month. If you add physical activity to gymnastics, then it will be easier to lose weight.

General rules for performing recreational gymnastics:

do exercises in the morning if possible;
you can’t practice immediately after eating, experience hunger during execution, it’s optimal to start exercises a couple of hours after eating;
spend the first classes very slowly, repeating them a small number of times;
gradually increase the load, take your time;
breathe correctly - deeply, calmly, calm down and relax before starting the lesson;
for Chinese classes, loose, comfortable clothing that does not restrict movement is suitable.

Chinese gymnastics for the elderly

Chinese exercise is of great benefit for the elderly, who, with its help, receive an influx of strength, get rid of arthrosis, problems with the musculoskeletal system, and hernias. Eastern practices of gymnastics help people achieve longevity, get rid of chronic diseases. Ideal for the elderly, the Chinese healing technique of tai chi with smooth exercises is suitable.

Chinese health gymnastics

Chinese health-improving gymnastics helps to improve the condition of the body physically and mentally. It consists of breathing and physical exercises, tones the body, makes it fit, and normalizes the functions of internal organs. You can improve your condition by reinforcing the performance of Chinese exercises by giving up meat and following a special diet.

Gymnastics Qigong

The ancient Chinese breathing exercises Qigong aims to strengthen the state of the body. It consists of two points - diet and breathing. As a dietary restriction, it is recommended to give up meat, reduce calories, have dinner four hours before going to bed. Standings and simple movements are considered basic exercises, and breathing techniques are required when performing them. Chinese Qigong is not a simple gymnastics, but one that works with energy, so you should take it seriously and do the exercises regularly.

Qigong exercises

Qigong exercises, which are divided into relaxing, sipping, hanging, breathing techniques, help to revive the vitality of a person and slow down aging. Thanks to gymnastics, a person increases the capacity of the lungs from a third to 100%, which improves blood circulation, makes thoughts calm and clear, and fat is burned. Home conditions are ideal to perform a set of Chinese Qigong exercises:

Breath of fire - breathe with the diaphragm in rhythm, holding chest still. When inhaling, sharply push your stomach forward, exhaling, pull it back. Keep your head straight so that your spine and neck form a straight line.
Deep belly breathing - inhale gently through your nose, pushing your belly out, exhale through your mouth, pulling it back in.
Stand up straight, bend your back, attach your chin to the jugular fossa, bend smoothly and slowly. Get up.

Qigong gymnastics for beginners

To master the Chinese technique, do the Qigong exercise for beginners:

Shaking - spread your legs on your shoulders, relax as much as possible, rise on your toes, drop sharply.
Raising the sky - lower your hands, form a right angle with your hands and forearms, point your fingers at each other. Raise your arms forward, inhale, move over your head. Hold, look at the sky, put your hands down, exhale.
Support of the Moon - stand up straight, slowly bend forward, relax your arms. Stand up, raise your arms straight, inhaling, throw them over your head, imagine holding the moon with your fingers. Bend back, move the "Moon", hold your breath for five seconds.

Gymnastics Tai chi

Tai chi, tai chi or tai chi gymnastics - all these are the names of one direction, which translates as a great limit, and refers to a variety of martial arts. His task is considered self-defense, inner peace and finding balance. The latter is important for the elderly, who, due to loss of coordination, can get joint fractures. Learning Chinese techniques helps to normalize balance, increase body flexibility, get rid of osteochondrosis, scoliosis, and avoid relapses.

Gymnastics is characterized by smooth movements, similar to dance. Welded together in her martial arts, medicine, meditation and exercise. It is possible to engage in technique individually or in groups, without age restrictions and contraindications. The Chinese direction involves the use of special music that allows you to achieve a balance of body and spirit.

Slowness and smoothness are distinguished by Chinese Tai Chi exercises, done on slightly bent legs:

Immersion in Chi - inhale deeply, raise your arms to your shoulder, gently straighten in front of you.
Horse mane - Alternately put your legs and arms in front of you.
Embracing the Moon - mentally imagine that the Moon is above you and grab it with your fingers above your head.

Chinese gymnastics Tai chi for beginners

Chinese Tai Chi gymnastics for beginners will help to teach the correctness and smoothness of movements. You can do it on any non-slip surface in rubberized shoes or socks, on the street - barefoot. Light, non-restricting clothing will do. Beginners are engaged in groups of 10 people under the supervision of a master, doing Chinese lessons:

Waterfall of freshness - standing straight, bend your knees, stretch out your arms, tilt your head slightly forward. Slowly tilt your shoulders forward, stretch your body. Make sure that the muscles are not tense. Slowly return back.
Circles on the water - put one hand on the waist, put the other on the press. Gently turn the pelvis clockwise, twist it around.

Wushu gymnastics belongs to the martial arts, but it is also suitable for healing. Chinese technique develops endurance, breathing, strength, normalizes the work of the heart and blood vessels. By increasing the flexibility of muscles, a person prolongs life, normalizes the emotional state. Basic gymnastics exercises:

Sparrow - spread your legs on your shoulders, slightly bend your knees, bend down, put your hands on your hips. Raise your head, turn your shoulders, look straight ahead. Jump slightly forward as a bird does. It is better to land on the front of the foot, but not on the heel.
Panda - sitting on the floor, bend your knees, pull up to your chest, grab with your hands. Keeping your feet straight, round your back, let your chin rest on your chest, and slowly lean back. Breathe in, breathe out.
Fox - kneel, stretch out your socks, put the outer sides of your feet on the floor. Rest your hands on the floor, arch your lower back, lift your pelvis, chin up. Gently lower yourself onto your forearms, step over with your hands, imitating the movements of a fox moving under a fence.

Wushu gymnastics for beginners

In the morning or evening, it is recommended to do Chinese Wushu exercises for beginners, having cleansed the intestines in front of them. Beginners need to pick up loose clothes, perform exercises facing north, adhere to the principle of a gradual increase in loads. The first exercises of gymnastics will be the development of racks, then you can begin to perform the basic techniques. Basic lessons for warming up before wushu:

Mabu - Spread your legs over your shoulders, sit down so that your thighs become parallel to the floor. Straighten your back, spread your knees to the sides.
Gongbu - take a wide lunge forward, put your feet on the same line.
Shuibu - spread your feet wide, sit down on one leg, transfer the weight of the body to this side.

Gymnastics Taijiquan

Tai chi chuan or Taijiquan gymnastics refers to a Chinese healing and healing technique that works with the psyche through body movements. It differs from yoga in a system of balanced movements, carefully calibrated for execution, which allows the yin energy to stabilize, to establish an optimal balance of exchange. Scientists have proven that when doing exercises, a person manages to improve his mental state, get rid of stress.

Taijiquan exercises

Here are some lessons and exercises of Taijiquan that help to gain strength and spirit, improve health and get muscle tone:

Slowly rotate the body to the sides, parallelly wrapping your arms behind your back. The movement should resemble the work of a mower.
Alternately lift half-bent relaxed legs with a parallel raise of the same arms.
At the same time, stretch your arms out to the sides, up and back, rotating your torso, straightening and stretching your legs.

Jianfei breathing exercises

The secret of health, harmony, beauty and long life lies in jianfei breathing exercises for weight loss, which includes three basic exercises:

Wave - lying on your back, bend your knees, place your feet straight. Fold the palm on the chest, the second - on the stomach. Inhale deeply slowly, pulling in the stomach, lifting the chest. Exhale by drawing in your chest and puffing out your belly. Repeat 40 cycles.
Frog - sitting on a chair, put your feet on your shoulders, rest your elbows on your knees, grab your left fist (for men - right) with another brush. Rest your forehead on your fist, close your eyes, completely fill your stomach with oxygen. Inhale, exhale through the nose and mouth, alternating cycles. Repeat for 15 minutes.
Lotus - sitting on a chair or in the Buddha pose, arrange your legs in front of your stomach, fold your hands on them with your palms up (left over right for women and vice versa for men). Straighten your lower back, lower your shoulders, chin, close your eyes. For five minutes, breathe evenly, deeply, for a long time, following the minimum rise of the chest and abdomen. Breathe naturally for the next five minutes, and remain still for 10 minutes without focusing on the process.