24式養生
太極拳
二十四式養生
太極拳鍛煉要領(lǐng)
Key Points to Practice 24 FOrm Tai Chi for Health Mai ntenance and I m provement
養生
太極拳時(shí)意識、動(dòng)作、呼
吸三者協(xié)調進(jìn)行，做到“一動(dòng)無(wú)有不動(dòng)"， “一靜無(wú)有不靜"。這種運動(dòng)形式和中國醫學(xué)在治療疾病上的整體觀(guān)念是一致的。
太極拳的指導思想就是要求在練拳時(shí)要以意運氣，以意運身，而關(guān)鍵在腰。練意、練氣、練身三位一體的鍛煉方式，構成了
太極拳特有的運動(dòng)規則，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．
十足。并隨時(shí)保持肩與胯合，肘與膝合，手腳相應，前后手遙相呼應，上下、左右、前后六部相合，姿勢圓滿(mǎn)，立身中正，精神飽滿(mǎn)，使整個(gè)拳勢形成意靜、體松、勢圓、適勻，功架穩健。
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(pán)架子的姿勢高低、大小應因人而異，量力而行，不要強行一致。架勢高，動(dòng)作快，運動(dòng)量相對較??；而架勢低，動(dòng)作慢，運動(dòng)量相對較大。因此，架勢的高低、快慢要根據自身的體質(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(kāi)始練習時(shí)以高架勢為宜，感到疲勞不支時(shí)，可短暫休息后再練，不要勉強練功，更不要以苦練苦熬來(lái)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.
