中海油在南海出油了吗?:太极拳讲究“沉、匀、连、缓”

　　太极拳因其动作舒展轻柔、动中有静、圆活连贯、刚柔相济、形气相随，同时对百姓来说容易掌握、效果明显，所以创立至今广受大众欢迎，也是较为普及的中医养生保健方法。

　　中国哲学史学会中医学哲学分会理事、西南大学宗教研究所所长杨玉辉介绍，太极拳是以自我体肢锻炼为主的养生修炼方法，讲究形神一致、动静结合，意气相依，内外兼修，身心并重。他从太极拳的养生原理、特点及其功法要领方面为记者介绍了太极拳养生保健的方法和要领。

“以意领气，以气运身”

　　杨玉辉说：“中医认为，气为人体各功能活动的源泉和动力，并为人体各部分沟通协调枢机。所以气的调理应放在锻炼的重要地位，强调调理气机，以养周身。”太极拳以呼吸协同动作，气沉丹田，以激发内气营运全身。中医认为肺主气司呼吸，肾主纳气，为源泉之根。肺、肾协同，则呼吸细、匀、长、缓。这种腹式呼吸不仅可增强和改善肺的通气功能，同时可益肾以固护元气。丹田气充，则鼓荡内气周流全身，脏腑、皮肉皆得其养，内外上下皆得其调。

　　同时，杨玉辉认为形体是气和神产生存在的物质基础，所以养生还须保养形体，使之健全并与气和神相协调，因此形体的修炼也是很重要的。动形体，以行气血。动以养行是太极拳的一个基本特点。气经任、督、带、冲诸经脉上行于肩、臂、肘、腕，下行于胯、膝、踝，以至于手足四末，周流全身之后，气复归于丹田，所以周身肌肉、筋骨、关节、四肢百骸均在气的推动下得以运动，从而使其功能得到锻炼，达到活动筋骨、疏通脉络、行气活血的功效。

太极拳的七大特点

　　杨玉辉认为太极拳是涉及人体全方位锻炼，并将其特点归纳为七点。

　　神情安详、意识主导。练习时要保持神情安详，排除思想杂念，避免情绪干扰，以神领气，以气领形。这样做是因为只有神静才能以意导气，气血才能周流畅通。

　　气沉丹田、含胸拔背。含胸，即胸略内含而不挺直；拔背，即指脊背的伸展。能含胸、拔背，气则更能沉于丹田。

　　全身放松。身体自然放松到上要沉肩坠肘，下要松胯放腰。体松则可使经脉畅达，气血周流。

　　形气神协调、浑然一体。要求外动于形，内动于气。在外在的形式上，太极拳强调根在于脚，发于腿，轴于腰，形于手指，只有手、足、腰协调一致，浑然一体，才能上下相随，流畅自然。

　　以腰为轴。太极拳中，腰被作为各种动作的中轴，要求始终保持中正直立，虚实变化皆由腰转动，所以腰宜松，宜正直，腰松则两腿有力，正直则重心稳固。

　　连绵自如。太极拳动作要轻松自然，连绵不断。不得用僵硬之拙劲、宜用意不用力。动作连绵，则气流通畅；轻松自然，则意气相合，百脉周流。

　　呼吸深匀。太极拳要求神、气、形的统一和协调，神、气、形的统一协调关键在于气的作用，而气的作用的发挥依赖于呼吸。呼吸深长均匀则意味着气能达于根，气机和调。通常，吸气时，动作为合；呼气时，动作为开。呼气均匀，气沉丹田，则气血舒畅，开合有度。

动作讲究“沉”、“匀”、“连”、“缓”

　　杨玉辉提醒练习者掌握四大功法要领。

　　动作连贯，柔和缠绕，劲力完整。太极拳要求手、脚、头、眼神配合一气，保持上下相随，节节贯穿，连续圆活，轻松自然地做好每一个动作。在每一个动作的转换过程中不能有停顿和断续的感觉。似停而非停，在似停的一瞬间，动作表现得极缓，但仍要保持所有的动作能缠绕不断地进行。整个一套太极拳的劲力配合也较讲究，自始至终尽力均匀。动作的速度须保持大致相等，不能妄动拙力，要快均快，慢均慢。尤其是初学者开始速度要慢，反复练熟后，再逐渐加快。

　　呼吸配合，意念集中，以意导动。太极拳在准备开始时，首先要调整呼吸，初练时用自然呼吸，循序渐进后用腹式呼吸。练习中呼吸应配合动作。一般呼气时间稍短，此时动作均在推、展等末段部分；吸气时间稍长，此时动作处于收、提等动作的开始阶段。

　　保持体位，以身带臂，自如舒展。起势后，架式的高低根据练习者的身体条件和掌握程度决定。初学者可略高点，熟练后可把身体逐渐放低，越低运动量越大。动作以腰为轴，带动四肢。腰用力得当，可加强发力，提高发力的速度。腰部须竖直，才能坚强有力。

　　动作协调，刚柔相济，柔中寓刚。一般来说，动作的终点，定势为“实”，动作的转变过程为“虚”。实的动作和做动作的部位，用力要求沉着、充实，各动作体现出松沉、稳定、有力；虚的动作和做动作的部位，要求轻灵、含蓄。太极拳的锻炼要点体现在“由松入柔，积柔成刚，刚复归柔，柔刚相济”。柔与刚始终贯穿在各式太极拳的运动之中，也是练好太极拳的基础。（谭欣）

[上一篇]　延缓衰老养生功法

Taijiquan exquisite "heavy, well, even, slow"　http://www.gmw.cnThe 2011-12-16 14:18:27 sources:China's traditional Chinese medicine reported　　[name:big in small]

Because of its action stretches the gentle taijiquan, moving in the static, round and flexibility, coherent, and live your gas form, and for the people easy to master, result is obvious, since it was so widely popular, also is relatively popular medicine health care methods.

China philosophy history of traditional Chinese medicine (TCM), member of branch of philosophy to southwest university of institute of religion YangYuHui introduction, tai chi chuan is self body limb exercise regimen of uniting mainly method, pay attention to form absolute being consistent, combining static, are dependent, inside and outside and repair, paying equal attention to body and mind.He from the health principles, characteristics and the method for reporters bring introduced the method of taijiquan health care and the main point.

"Spirit, to bring gas QiYun body"

YangYuHui said: "of traditional Chinese medicine thinks, gas for the human body each function activities, and the source of power and for the human body each part of the communication and coordination of gas. So the cardinal should put emphasis on the important role of the exercise, recuperate angry machine, to feed in the whole."The coordinated action of breathing, gas sink DanTian to encourage the gas operations within the body.TCM holds that lung qi company breathing, the kidneys, gas, for the root of the source.Lung and kidney synergy, then fine, well, breathing long, slow.This kind of abdominal breathing can not only strengthen and improve lung ventilation function, at the same time can be benefiting kidney to solid protect power.DanTian gas filling, the GuDang gas went about in the whole body, zang-fu organs, the flesh is to raise, up and down the inside and outside is adjustable.

At the same time, YangYuHui think form is gas and produce the material basis of god exists, so health must maintain the form, to make is perfect and coordinated with gas and god, so the practice of the form is also very important.Dynamic form, to do blood.Move to feed line is one of the basic characteristics of taijiquan.The gas of zadok, belt, blunt, the meridians upward in the shoulder, arm, elbow, wrists, descending on hip, knee, ankle, that at the end of four brothers, went about the whole body after, gas YuDanTian return, so general muscles, bones and joints, limbs were in the air of the skeleton, driven to movement, so that the function gets taking exercise, to exercise, and opening context, and do the qi and activate blood circulation effect.

The seven major characteristics of taijiquan

YangYuHui think taijiquan is dealing with human all-round exercise, and it sums up at seven for characteristics.

　　Facial expression serene, leading consciousness.Practice to keep the facial expression serene, eliminate thoughts abstractions, avoid emotional interference to god brought gas in gas took shape.Do it because it is only god can spirit static gas leading, blood to went clear.

　　Gas sink DanTian, contain a bosom to pull back.Including chest, namely the chest with and not just straight;Pull back that refers to the extension of the spine.Can contain a bosom, pull back, gas is more YuDanTian can sink.

　　Relax.The body's natural relaxed to sink a shoulder to cubits long, loose hip to put the waist.Body loose but the touch meridians, went about qi.

　　God coordination, gas form one integrated mass.Requirements from the dynamic in the shape, move in gas within.In the external formally, tai is emphasized root feet, hair in the leg, axis in the waist, shape on fingers, only hand, foot and waist coordinated, one integrated mass, can go up and down, smooth and natural.

　　For shaft to the waist.Tai chi chuan, and various action as the axis of the focuser drawtube, always maintain CKS upright requirements, the actual changes are turning the waist, so the waist is loose, appropriate integrity, waist the two legs loose strong, honest, center of gravity solid.

　　Continuous freely.Each act should be easy nature, continuous.Shall not the strength of the workman with stiff, appropriate is meant not hard.Continuous movement, the air flow;Relaxed nature, then are consistent, the pulse went about.

　　Breathe deep well.Taijiquan ask god, gas, the shape of a unified and harmonious, god, gas, the shape of a unified coordination key lies in the role of the gas, and the spirit of the role of dependent on breathing.Deep breath even it means gas can reach the root, angry machine and tone.Usually, breathe in, close for action;Exhale, action for open.Breathe out even, gas sink DanTian, qi is relaxed, open and close regularly.