24陳式養生太極拳 24 FOrm Tai Chi for Health
2025-08-01 22:26:08
24陳式養生太極拳 24 FOrm Tai Chi for Health
二十四式養生太極拳鍛鍊要領
Key Points to Practice 24 FOrm Tai Chi for Health Mai ntenance and I m provement
養生太極拳"是手、眼、身、法、步協調運動的拳術，並與「吐納術"、「導引術」有機組合，因此，在學練時，首先要了解運動的整體性和內外的統一性，即練太極拳時意識、動作、呼
吸三者協調進行，做到「一動無有不動"， 「一靜無有不靜"。這種運動形式和中國醫學在治療疾病上的整體觀念是一致的。太極拳的指導思想就是要求在練拳時要以意運氣，以意運身，而關鍵在腰。練意、練氣、練身三位一體的鍛鍊方式，構成了太極拳特有的運動規則，也是它能起到保健、療病、增進體質的關鍵所在。
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．
太極拳鍛鍊，始終要保持心平氣和，掌握一個「靜」字，要-勢勢做到周身肌肉放鬆，用意識指導動作，保持自然呼吸，動作弧形運轉；漸至做到每個關節和肌肉群都能「一動無有不動"，上下協調，左右連貫，以腰為軸心的運動來帶動四肢百骸的運動，使每一動作均勻連貫，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，"頭頂虛靈，頸松而不僵，口微閉，下頜微向內收，舌尖輕抵上顎，肩要松垂，肘宜松沉，步須虛實。以單腿支撐重心為主，在動作的運轉中保持全身的平衡。隨動作的運轉，用腹自然呼吸，自始至終保持實腹寬胸的狀態，做到上體靈動，下盤穩健，呼吸隨運動漸漸變深、細、勻、緩，促使體力逐漸增強。在每式定式似停非停的時候，腰要松沉下塌，胯根鬆開，用意念使勁力上到指梢，下到腳尖。目隨手轉，監察四方，意氣，神氣
十足。並隨時保持肩與胯合，肘與膝合，手腳相應，前後手遙相呼應，上下、左右、前後六部相合，姿勢圓滿，立身中正，精神飽滿，使整個拳勢形成意靜、體松、勢圓、適勻，功架穩健。
While practicing , 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.
盤架子的姿勢高低、大小應因人而異，量力而行，不要強行一致。架勢高，動作快，運動量相對較小；而架勢低，動作慢，運動量相對較大。因此，架勢的高低、快慢要根據自身的體質而定。一旦確定架子之後就要始終保持一個水平，不要忽高忽低，忽快忽慢。以健身為目的的練法，要以輕鬆、舒展、自然為總則，以練至微微出汗為度。在開始練習時以高架勢為宜，感到疲勞不支時，可短暫休息後再練，不要勉強練功，更不要以苦練苦熬來追求高功夫，也不要和高技術的練法相比相仿。
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.