三十六式養生太極拳(附VCD)

三十六式養生太極拳鍛煉要領
　一、基本步法
　二、步法練習
　三、拳法練習
　四、眼法練習
　五、身法練習
　六、呼吸運動
　七、勁力運轉
　八、太極拳與經絡學說
三十六式養生太極拳動作名稱
三十六式養生太極拳圖解說明
三十六式養生太極拳二人對練

前言

　　太極拳是我國廣泛流傳的一項歷史悠久、富于民族風格的體育運動。隨著社會的發展及人們需求的變化，原創太極拳的內涵由偏重于技擊性的拳技套路逐漸向以療 病、保健、預防早衰和延年益壽為主的拳術套路發展。這是時代發展的必然結果。太極拳動作的柔和及舒展姿勢，適合生理的不同要求。如果能按照太極拳鍛煉的規 則循序漸進，持之以恆，可增強人體的力量、耐力、速度、靈敏等素質。因此，它適合不同性別、年齡以及從事各種職業的人群，特別是中老年人和體弱者。

　　為什麼太極拳能延年益壽呢？因為練太極拳時要求思想高度集中，用意識引導動作，這就調節了大腦的生理功能，使大腦皮層活動強度、靈活性、均衡性得到提高， 對外界環境刺激反應的敏感性及調節功能也相應加強，從而使各組織器官能更好地維持正常的生命活動，促進新陳代謝，增強機體免疫和防御能力，在一定程度上起 到防病抗衰的作用。

　　堅持學練太極拳，能使心肌縮書力增加，心搏有力，血輸出量增多，進一步增強循環系統的功能，使冠脈血供應充分，保證心髒及全身的血液供應。這樣可預防冠心病、高血壓的發生，使各系統器官的功能得到相應的改善和加強。

　　學練太極拳，能使呼吸肌功能加強，維持肺組織彈性，改善肺的通氣功能，有利于全身氧氣的供應。

　　學練太極拳，能促進泌尿系統更好地排泄代謝物，促進內分泌功能，尤其是腎上腺和腎上腺皮質激素分泌，使人體生命更加旺盛。同時，太極拳運動對保持四肢關節及脊柱的靈活性、柔韌性，增加肌肉的力量有明顯的作用。

　　這套「養身太極拳」叢書，是從多種太極拳派中精選出有益于保健的功架組合而成的。因而學練時，教練者要掌握適當的進度，因人施教；學練者要量力而行，循序漸進。特別是初學者要注意鍛煉要領，力求姿勢正確，寧可學得慢些，也要做得好些。

Preface

　　With a long history and national style, Tai Chi is a widely spread martial art in China. Due to the development of the society and popular demand, the focus of Tai Chi has changed from competitions to the treatment of diseases, strengthening health, and prolonging people’s lifespan. The soft and stretching Tai Chi movements and postures are more suitable for the physiological needs of human beings.

　　Practicing Tai Chi regularly and consistently will improve one’s energy, endurance, speed, and sensitivity. It benefits people of all different ages, genders and vocations, including seniors and the weak.

　　How does Tai Chi improve the human health? Tai Chi requires the participants to focus their mind and use it to lead the movements, which helps the functions of the cerebrum. It also helps improve the activity, flexibility, and reaction of the cerebral cortex to the environment, which in turn coordinate the tissues and organs more effectively to maintain the normal life activity and to promote the metabolism and the immune system.

　　Therefore, it helps to achieve the goal of age-resistant and disease-preventing to a certain degree.

　　Practicing Tai Chi also enhances the cardiac muscles in stretching and contracting to increase cardiac output, and strengthens the function of circulatory system. The coronary artery and the entire body are replenished with blood, effectively reducing the risk of coronary heart disease and hypertension.

　　Practicing Tai Chi also strengthens the respiratory muscles’ function to maintain the elasticity of the lung issue, and helps provide oxygen to the entire body.

　　Practicing Tai Chi improves the urinary system and promotes the endocrine functions, especially the function of the adrenaline system and adrenal cortical system, in order to gain more vitality.

　　This sport also plays an important role in increasing flexibility and agility and muscle power in the limbs and the spine.

　　This series of Tai Chi for Health is comprised of routines that are chosen specifically from various Tai Chi schools, which benefit the health most. Teachers should design different schedules according to individuals. Students should also practice according to their own ability and make progress gradually. At the beginning, one must pay attention to the key points and postures and do his best to follow them correctly.