[转载]太極養生 Tai Chi

 

太極養生
養生三要素
太極拳是我國武術寶庫中的一個拳種，它有著獨到的鍛煉方法，歸納起來為“練腦、練氣、練身”。三者密切結合，始而意（腦之所行）動，繼而內動，再之外動。實為內外兼修的鍛煉方法。太極拳的健身，總的說來是提高身體素質，適應客觀環境的變化，增強身體的免疫能力，從而達到防病，治病，健身，防身的目的。
一、練腦
太極拳對腦的功能起著積極的調節和訓練作用。太極拳要求精神專一，全神貫注，意動身隨，內外三合（內三合指意、氣、力相合，即意與氣合，氣與力合；外三合指手與足合、肘與膝合、肩與胯合）。連綿不斷，一氣呵成。這些細微，複雜，獨特的鍛煉方法和要求融合在太極拳練習過程當中，是對大腦很好的鍛煉。進而調整身體諸系統的功能，使其趨於正常，諸臟器達到堅強有力，從而起到防病，治病，強身，防身的目的。
太極拳是“以靜制動，雖動猶靜”，動與靜結合的鍛煉方法。這有益於對大腦皮層興奮，抑制的調節。它對大腦皮層過度興奮引起的神經衰弱，失眠，頭暈等有顯著療效。如果長期堅持下去，亦可逐漸消除疾病在大腦皮層引起的病理興奮，從而達到治療效果。
太極拳強調在周身放鬆條件下進行鍛煉。它不僅要求軀體放鬆，而且更要求大腦放鬆。在大腦支配下，神經，肌肉放鬆又能反射性地使全身小動脈（高血壓主要表現小動脈收所）得到舒張，同時緩解小動脈壁的硬化。這樣血壓隨之下降，並趨於正常，對高血壓患者更為有利。在腦力，體力勞動後進行全身放鬆，能使興奮的神經，疲勞的肌肉恢復得比較快，這就是練拳比靜止更能消除疲勞的原因。
二、練氣
祖國醫學講：“氣行則血行，氣滯則血瘀。”血的咝兄饕繗獾赝苿樱瑲夂脱ハ嘁来妫敲艿膶α⒔y一。氣是矛盾的主要方面，稱為“氣為血帥”；同時氣又能控制血咝徐督浢}之中，故又稱“氣能攝血”；氣可以促進血的新陳代謝，稱為“氣能生血”；大量出血必然導致氣血兩虛，稱為“氣隨血脫”。
太極拳的氣應包括三個方??面，即從肺吸入的空氣，由脾胃呋鴣淼摹八Y精氣”，及“先天之元氣”。這與道家修煉之氣是相通的。
太極拳練氣是在大腦皮層統攝諸神經系統下，使全身處於松靜狀態，隨著深長的呼吸，促使內臟器官和外部肌肉有節律地舒張，收縮，腰，脊，四肢螺旋纏繞將沉蓄與丹田（小腹）之氣，咚偷饺恚藭r末梢神經會產生酸，麻，脹，熱的感覺，即通常所說的“氣感”。有此氣血咝懈械娜似つw紅潤，其體溫可增高1度左右。
通過氣的咝校∪饷科椒胶撩准s有200條毛細血管打開使用（在平時只有5條左右有血流過）。而毛細血管是依照一定週期來開閉的。因此它們的搏動，，好像給身體增加了幾百萬個微小的“心臟”。這些外圍小心臟的大量開發，減輕了心臟的負擔，對心髒病的防治極為有利。
通過肢體的順逆纏繞邉樱粌H鍛煉了肌肉的彈性??，而且提高了血液循環的速度，因而可防治因血行受阻而產生的心腦血管的病症。
練太極拳可使呼吸逐步加深，因之橫膈膜下降的較多。通過橫膈上下鼓動，牽動胸腹邉蛹訌姡瑢ξ迮K六腑起到“按摩”作用。這是藥物所達不到的效果。如此，胸腔，腹腔的器官血流旺盛，吸收機能加強，對諸臟腑產生的疾病，如腸胃消化不良，糖尿病，二便失禁等會收到良好的療效。
太極拳的深長呼吸使肺腑排出大量濁氣，吸入較多的氧氣，提高了肺部的換氣效率，同時增強了肺組織的彈性。這可使肋軟骨骨化率降低，胸廓活動度加強，對肺病和肺氣腫的防治有一定的作用。
吸氣時吊襠（指輕輕的收縮肛門肌肉，就像會陰吊著一樣）會陰輕輕用意上提，吸氣時放鬆。這樣會陰一提一鬆，練久了會感到會陰部隨著呼吸張弛起伏。這是肛門括約肌的邉樱煞乐沃摊洸。摳兀訉m脫垂和某些慢性生殖系統疾病。
三、練身
1、軀體
太極拳要求上身中正，上下一條線，“頂頭懸，尾閭收”即百會穴與會陰穴在一條直線上。這樣不但可使氣血上下疏通，而且能避免未老先衰，低頭貓腰，脊椎萎縮等病態。
通過太極拳順頂貫頂，腳底生根，會產生上下對拉的意念；加之手眼相隨，使頸椎左右擺動，前後搖轉等，可對頸椎疾病起到有??效的預防和治療作用。
2、腰
太極拳特別注意腰部活動，要求“以腰帶脊”等等。通過腰部鍛煉，可增強腎功能，同時對脊髓神經及植物神經有良好的功能刺激，再加上腹肌和膈肌邉拥呐浜希瑢Ω箖绕鞴儆傺南湍c蠕動功能的改善尤有積極影響，對腰背疼痛的防治更有突出作用。
3、眼神
練太極拳時是否精神貫注，主要表現在眼神上。俗語謂：“神聚於眼”，“眼為心之窗”。練拳時眼神要隨著實手的動作向前平視，動作變化時首先要意動，指揮眼神轉向欲去的方向，然後身法，手法，步法跟上去，做到意到，眼到，手到，足到，達到“形神合一”。這樣的練法，不僅能使眼球神經得到鍛煉，也有助於視力的改善和增強。
4、關節和韌帶
太極拳要求節節貫穿，周身一家。在腰脊，關節的帶動下再配合迴旋纏繞邉樱湍苁辜纾猓ィ瑁祝蟮汝P節，達到節節貫穿，周身一家的地步。如此則能增強各關節的機能和防止其發生退化現象，並有助於關節韌帶、軟骨組織的正常功能。
5、肌肉
肌肉的質量主要看彈性和堅實程度。長期演練太極拳能使肌肉堅實有力，從而防止大腹便便，行路困難。通過肌肉張弛和關節伸屈的邉樱环矫婵墒箘欧ㄟ用自如；另一方面由此產生的有節律的擠壓，對靜脈血回流心臟會起到促進作用。
6、腿和腳
太極拳著重虛實轉換的鍛煉。不論上肢、下肢、軀乾及內臟各部“處處均有一虛實”。以腿為例，體重在左腿，則左腿為實，右腿為虛，反之亦然。腿部通過虛實鍛煉能增加很大的力量。在以腳為例，當腳跟、腳掌、腳趾相繼下落抓地為實，腳心（湧泉穴）輕輕上提為虛，叫做實中有虛。經常做腳底板貼地，足弓上提的活動，一緊一鬆的虛實交換可使足部的肌肉和韌帶得到充分的鍛煉。長久下去，不但可以矯正平足，同時可使足弓增強彈性，達到健步輕靈。
太極拳能健身治病時確信無疑的，但有一個條件，即必須堅持下去，要把練太極拳當作日常生活中如同吃飯一樣不可缺少的一件事情。只要堅持，就能達到百病不侵，精神旺盛，身體健壯的鍛煉目的。

Tai Chi - Tai Chi Wellness
Three elements of health
Tai Chi is a treasure trove of boxing martial arts , it has a unique training methods, summed up as " brain training , qi , Workout ." Close combination of all three , beginning and Italy ( the brain of the line ) move, then the move, and then move outside . In fact, training methods internally and externally . Tai chi fitness , improve general fitness , adapt to changes in the objective environment , and enhance the body's immune system , so as to achieve the disease, fitness, self-defense purposes.
A practicing brain
Tai Chi for function of the brain plays an active role in the regulation and training . Tai Chi requires spiritual minded, preoccupied , meaning left over , inside and outside the triple ( the triple refers to Italy, gas, power consistency, meaning that together with gas , gas and power together ; outside the triple co- fingered hand and foot , elbow and knees together, shoulders and hips together ) . Continuous, coherent. These subtle, complex and unique training methods and requirements for the integration process in the tai chi exercise is good exercise for the brain . Further adjustment of various systems of the body , it tends to be normal , various organs to achieve strong and powerful , and thus play against the disease , health, self-defense purposes.
Tai Chi is " inaction, though still moving static " exercises combined dynamic and static methods . This is beneficial for cortical excitatory, inhibitory regulation. It neurasthenia cortical hyperexcitability caused insomnia , dizziness , etc. have a significant effect . If you continue to persist , but also the gradual elimination of the disease pathology in the cerebral cortex caused excitement , so as to achieve a therapeutic effect.
Taijiquan emphasizes exercise in the whole body to relax the conditions . It requires not only the body to relax, but also requires the brain to relax . Dominated in the brain , nerves, muscles relax so that the body can reflex arterioles ( small arteries mainly hypertension closing schools) to get relaxation, while alleviating the walls of small arteries hardening . Such blood pressure drop , and tended to be normal , more beneficial for patients with hypertension . After the mental , physical labor performed relax, make nervous excitement , fatigue, muscle recovery faster, which is still better than boxing fatigue causes.
Second, chi
Chinese medicine stresses : "gas line is blood , qi stagnation and blood stasis ." Blood run mainly by gas to push the gas and blood interdependent , contradictory opposites . Gas is the main aspect of the contradiction , known as the " gas as the commander of blood " ; while running on gas but also to control blood meridians , so called " gas can be taken blood " ; gas can promote the metabolism of the blood , known as the " gas can blood " ; massive bleeding inevitably lead to blood deficiency , called " gas with the blood off . "
Taijiquan gas should include three aspects, namely, the inhaled air from the lungs , the spleen and stomach from the " Mizutani essence " , and " innate vitality ." This Taoist practice of gas is the same .
Tai chi chi is unifying all of the nervous system in the cerebral cortex , the static state so that the body is loose , along with deep breathing , prompting internal organs and external rhythmic muscle relaxation, contraction , lumbar , spine , limbs spiral wound will sink storage gas and pubic region ( lower abdomen ) , delivered to the body , then the nerve endings produce acids , hemp, swelling, hot feeling , commonly referred to as " air sense ." There are people who feel this blood running ruddy skin , their body temperature can be increased about 1 degree .
Run through the air , every square millimeter of muscle capillaries to open about 200 use ( in peacetime only about five have blood too ) . The capillaries are opened and closed in accordance with a certain period . So they beat, as if the body increases the millions of tiny " heart ." A large number of developing these peripheral small heart , reducing the burden on the heart , is extremely beneficial for the prevention and treatment of heart disease .
Through good times or bad wound limb movement , not only exercise the muscle elasticity and improve the speed of blood circulation , and thus can prevent the obstruction of blood produced by the heart and cerebrovascular disease.
Taijiquan can make breathing gradually deepened , consequent decline in the diaphragm more . Instigated by the diaphragm down , affecting the movement to strengthen the chest and abdomen , on the internal organs act as a " massage " effect. This is the effect of drugs can not reach . So , chest , abdominal organ blood flow exuberant , absorbing function strengthened to produce various organs diseases, such as stomach indigestion , diabetes , stool incontinence will receive good effect.
Deep breathing Taijiquan make heart emit large aggregate , more oxygen inhalation improves lung ventilation efficiency , while enhancing the elasticity of lung tissue . This allows to reduce the rate of cartilage ossification , thoracic activity strengthened prevention against lung disease and emphysema have a certain role .
Inhale hanging crotch ( refer to the anal muscle contraction gently , like hanging perineum as ) the intention on the perineum gently lift , inhale and relax. Such perineal mentioning a song , practicing for a long time will feel the ups and downs of perineal relaxation with breathing . This is the anal sphincter movement , can prevent hemorrhoids fistula , rectal prolapse, uterine prolapse , and certain chronic diseases of the reproductive system .
Third, Workout
1 , the body
Chiang Tai Chi requires upper body up and down a line, " head hanging , closing Tail " that Baihui participants Yin Xue in a straight line . This will not only allow the blood to clear up and down , but also to avoid premature aging , bow Lumbar Spinal , spinal atrophy sick.
By Tai Chi Shun Dingguan top , foot root, will produce ideas for pulling down ; coupled with eye-hand hand in hand , so that cervical swing , rocking back and forth turn , can play an effective cervical disease prevention and treatment.
2 , waist
Special attention Taiji waist , demanding the " belt ridge" and so on. By waist exercise, can enhance renal function , while the spinal nerves and autonomic functions have good stimulus , coupled with the abdominal muscles and diaphragm movement , especially a positive impact on improving the elimination of intra-abdominal organ congestion and bowel function and more prominent role in the prevention and treatment of low back pain .
3 , eyes
Taijiquan whether mental absorbed , mainly in the eyes. Saying that: " God together in the eye ", " eyes of the heart of the window ." With the eyes of boxing when the real hand movements when head forward , we must first change conative action , directing the eyes turned in the direction I want to go , then agility, technique, footwork follow up , so that meaning to your eyes, hands to , enough to achieve " unity of form and spirit ." Such training method , not only can the eye nerves get exercise , but also help improve and enhance vision.
4 , joints and ligaments
Tai Chi requires steadily throughout the whole body one . In the lumbar spine , joints and then driven with the cyclotron winding movement , can make the shoulder, elbow , knee, hip , ankle , wrist and other joints , to steadily throughout the whole body of a point . So it can enhance the function of each joint degeneration and prevent its occurrence and help the normal function of ligaments , cartilage tissue.
5 , muscle
Mainly depends on the quality of the muscle elasticity and firmness . Long-term tai chi exercises make the muscles firm and strong , thus preventing potbellied , difficult road . Through muscle relaxation and joint flexion movement, on the one hand straining method can be applied with ease ; rhythmic resulting squeeze on the other hand , venous return to the heart will play a facilitating role.
6 , legs and feet
Tai Chi focuses on the actual situation of the conversion exercise. Regardless of upper and lower limbs , trunk and internal organs ministries " everywhere have an actual situation ." In the legs , for example, weighed in his left leg , the left leg is real, imaginary right leg , and vice versa. Exercise can increase leg through the actual situation a lot of power . In the foot for example, when heels , soles , toes have been falling real grip , soles of the feet ( Yongquan ) and gently put on the imaginary , called in a virtual . Often do foot plate affixed to the arch mention activities , and the reality of a tight exchange allows a loose foot muscles and ligaments get plenty of exercise . Last long , not only can correct flatfoot , while allowing the arch to enhance flexibility , to vigorous Brisk .
Tai Chi can rest assured that when health treatment, but there is a condition that must continue , it is necessary to practice tai chi as everyday life as they eat indispensable thing. As long as we can achieve not invade diseases , mental strong, physically fit and exercise purposes.