24式養(yǎng)生太極拳

二十四式養(yǎng)生太極拳鍛煉要領(lǐng)

Key Points to Practice 24 FOrm Tai Chi for Health  Mai ntenance and I m provement
養(yǎng)生太極拳"是手,、眼,、身、法,、步協(xié)調(diào)運(yùn)動(dòng)的拳術(shù),，并與“吐納術(shù)"、“導(dǎo)引術(shù)”有機(jī)組合,，因此,，在學(xué)練時(shí)，首先要了解運(yùn)動(dòng)的整體性和內(nèi)外的統(tǒng)一性,，即練太極拳時(shí)意識(shí),、動(dòng)作、呼
吸三者協(xié)調(diào)進(jìn)行,，做到“一動(dòng)無有不動(dòng)",，  “一靜無有不靜",。這種運(yùn)動(dòng)形式和中國醫(yī)學(xué)在治療疾病上的整體觀念是一致的。太極拳的指導(dǎo)思想就是要求在練拳時(shí)要以意運(yùn)氣,，以意運(yùn)身,，而關(guān)鍵在腰。練意,、練氣,、練身三位一體的鍛煉方式，構(gòu)成了太極拳特有的運(yùn)動(dòng)規(guī)則,，也是它能起到保健,、療病、增進(jìn)體質(zhì)的關(guān)鍵所在,。
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．

    太極拳鍛煉,，始終要保持心平氣和，掌握一個(gè)“靜”字,，要-勢(shì)勢(shì)做到周身肌肉放松,，用意識(shí)指導(dǎo)動(dòng)作，保持自然呼吸,，動(dòng)作弧形運(yùn)轉(zhuǎn),；漸至做到每個(gè)關(guān)節(jié)和肌肉群都能“一動(dòng)無有不動(dòng)"，上下協(xié)調(diào),，左右連貫,，以腰為軸心的運(yùn)動(dòng)來帶動(dòng)四肢百骸的運(yùn)動(dòng)，使每一動(dòng)作均勻連貫,，綿綿不斷,。上體始終保持不偏不倚，頭頂與尾閭保持上下垂直,，避免挺胸,、凸肚、低頭、彎腰,、弓背,、翹臀。目隨手轉(zhuǎn),，"頭頂虛靈,，頸松而不僵，口微閉,，下頜微向內(nèi)收,，舌尖輕抵上腭，肩要松垂,，肘宜松沉,，步須虛實(shí)。以單腿支撐重心為主,，在動(dòng)作的運(yùn)轉(zhuǎn)中保持全身的平衡。隨動(dòng)作的運(yùn)轉(zhuǎn),，用腹自然呼吸,，自始至終保持實(shí)腹寬胸的狀態(tài)，做到上體靈動(dòng),，下盤穩(wěn)健,，呼吸隨運(yùn)動(dòng)漸漸變深、細(xì),、勻,、緩，促使體力逐漸增強(qiáng),。在每式定式似停非停的時(shí)候,，腰要松沉下塌，胯根松開,，用意念使勁力上到指梢,，下到腳尖。目隨手轉(zhuǎn),，監(jiān)察四方,，意氣，神氣
十足,。并隨時(shí)保持肩與胯合,，肘與膝合，手腳相應(yīng),，前后手遙相呼應(yīng),，上下、左右、前后六部相合,，姿勢(shì)圓滿,，立身中正，精神飽滿,，使整個(gè)拳勢(shì)形成意靜,、體松、勢(shì)圓,、適勻,，功架穩(wěn)健。
  While practicing Tai 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.   

      盤架子的姿勢(shì)高低,、大小應(yīng)因人而異,，量力而行，不要強(qiáng)行一致,。架勢(shì)高,，動(dòng)作快，運(yùn)動(dòng)量相對(duì)較??；而架勢(shì)低，動(dòng)作慢,，運(yùn)動(dòng)量相對(duì)較大,。因此，架勢(shì)的高低,、快慢要根據(jù)自身的體質(zhì)而定,。一旦確定架子之后就要始終保持一個(gè)水平，不要忽高忽低,，忽快忽慢,。以健身為目的的練法，要以輕松,、舒展,、自然為總則，以練至微微出汗為度,。在開始練習(xí)時(shí)以高架勢(shì)為宜,，感到疲勞不支時(shí)，可短暫休息后再練,，不要勉強(qiáng)練功,，更不要以苦練苦熬來追求高功夫，也不要和高技術(shù)的練法相比相仿,。
   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.