苏州体检中心上班时间:24养生太极拳

24式养生太极拳

二十四式养生太极拳锻炼要领
Key Points to Practice 24 FOrm Tai Chi for Health  Mai ntenance and I m provement
养生太极拳"是手、眼、身、法、步协调运动的拳术，并与“吐纳术"、“导引术”有机组合，因此，在学练时，首先要了解运动的整体性和内外的统一性，即练太极拳时意识、动作、呼
吸三者协调进行，做到“一动无有不动"，  “一静无有不静"。这种运动形式和中国医学在治疗疾病上的整体观念是一致的。太极拳的指导思想就是要求在练拳时要以意运气，以意运身，而关键在腰。练意、练气、练身三位一体的锻炼方式，构成了太极拳特有的运动规则，也是它能起到保健、疗病、增进体质的关键所在。
Combined with the skills of Tu Na(Inhale and exhale)and Dao Yin
(1ed by mind)，"Tai chi for Health Maintenance and Improvement" is a routine which  coordinates the movements of hands ,body and feet.Therefore，one should first understand the integrity of the movements insideand outside．The mind，the action and the breath should be coordinated with each other(“If one part moves，all others follow；if one part stops，all stop”)．This iS the same theory that the Chinese traditional medicine applies in treatment of diseases．The principle of practicing Tai Chi is directing Qi and the body movement with the mind while the waist plays the key role in the process．This approach combines the mind，the breath and the body together to create the unique Tai Chi motion style．It can be used  for fitness，curing disease，and strengthening physique．
太极拳锻炼，始终要保持心平气和，掌握一个“静”字，要-势势做到周身肌肉放松，用意识指导动作，保持自然呼吸，动作弧形运转；渐至做到每个关节和肌肉群都能“一动无有不动"，上下协调，左右连贯，以腰为轴心的运动来带动四肢百骸的运动，使每一动作均匀连贯，绵绵不断。上体始终保持不偏不倚，头顶与尾闾保持上下垂直，避免挺胸、凸肚、低头、弯腰、弓背、翘臀。目随手转，"头顶虚灵，颈松而不僵，口微闭，下颌微向内收，舌尖轻抵上腭，肩要松垂，肘宜松沉，步须虚实。以单腿支撑重心为主，在动作的运转中保持全身的平衡。随动作的运转，用腹自然呼吸，自始至终保持实腹宽胸的状态，做到上体灵动，下盘稳健，呼吸随运动渐渐变深、细、匀、缓，促使体力逐渐增强。在每式定式似停非停的时候，腰要松沉下塌，胯根松开，用意念使劲力上到指梢，下到脚尖。目随手转，监察四方，意气，神气
十足。并随时保持肩与胯合，肘与膝合，手脚相应，前后手遥相呼应，上下、左右、前后六部相合，姿势圆满，立身中正，精神饱满，使整个拳势形成意静、体松、势圆、适匀，功架稳健。
While practicingTai Chi, one should maintain a peaceful mind all the time. With the concept of tranquility in mind,  relax the muscle in every  movement;  use the mind to lead the motion. Keep a natural breath and  move in a curve, gradually achieving the goal of uniting all the joints and  muscles together and coordinate vertical and horizontal movements. Use the  waist  as  an  axle  to  lead  other  parts  to  move  evenly,  smoothly  and  continuously.  Keep  the  upper body upright,  the  head  and  coccyx  on  a  vertical line. Avoid pushing the chest out,  protruding the stomach, bowing
the head, bending waist, arching back or raising the buttocks. Eyes follow   the hands; draw the head upward; relax the neck without being stiff. Close  the mouth lightly with the tip of the tongue touching the palate lightly,  and tuck in the chin slightly. Relax and sink the shoulders and elbows. Alternate steps between solid and empty. A single leg supports the weight  most the time and keeps the body balanced during the movements. Breathe  through the abdomen; keep the abdomen strong and the chest open all the  time.  Keep  the  upper  body  agile  and  lower  body  stable.  As  the  breath
becomes deeper,  slower,  thinner and more even,  physical strength will be  improved.  Once a movement comes close to an end,  relax and sink the  waist, relax the hips; lead the energy up to the fingertips and down to the  toes with the mind. Eyes follow the hands and observe around, full of spirit.
Keep the shoulders and hips, elbows and knees, hands and feet, and both  hands cooperating with each other in six directions: up and down, left and  front and back. Perfect the postures; stand upright with high spirit   right,and a peaceful mind. Relax the body and move evenly and stably.
盘架子的姿势高低、大小应因人而异，量力而行，不要强行一致。架势高，动作快，运动量相对较小；而架势低，动作慢，运动量相对较大。因此，架势的高低、快慢要根据自身的体质而定。一旦确定架子之后就要始终保持一个水平，不要忽高忽低，忽快忽慢。以健身为目的的练法，要以轻松、舒展、自然为总则，以练至微微出汗为度。在开始练习时以高架势为宜，感到疲劳不支时，可短暂休息后再练，不要勉强练功，更不要以苦练苦熬来追求高功夫，也不要和高技术的练法相比相仿。
Lower the body according to the individual's capability. Do not push  yourself to the same level with others. The high sitting (the degree to which  weight -bearing  knees  are  kept  bent  throughout  the  form)  makes  the  movement faster and more effortless;  low sitting makes the motion slower  and requires more effort. Once the height of the posture and speed are set  up,one should keep them the same without changing frequently. As the main  purpose  is fitness,  one should  practice  it  in  a relaxing,comfortable  and  natural way; slight perspiration is enough for one session of exercise. At the
beginning,it is better to adopt the high sitting stance.  Take a rest  once  tired. Don't force the body into hard work or compare it with other high  skill training methods.
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