24陈式养生太极拳 24 FOrm Tai Chi for Health
二十四式养生太极拳锻炼要领
Key Points to Practice 24 FOrm Tai Chi for Health Mai ntenance and I m provement
养生太极拳"是手、眼、身、法、步协调运动的拳术，并与“吐纳术"、“导引术”有机组合，因此，在学练时，首先要了解运动的整体性和内外的统一性，即练太极拳时意识、动作、呼
吸三者协调进行，做到“一动无有不动"， “一静无有不静"。这种运动形式和中国医学在治疗疾病上的整体观念是一致的。太极拳的指导思想就是要求在练拳时要以意运气，以意运身，而关键在腰。练意、练气、练身三位一体的锻炼方式，构成了太极拳特有的运动规则，也是它能起到保健、疗病、增进体质的关键所在。
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．
太极拳锻炼，始终要保持心平气和，掌握一个“静”字，要-势势做到周身肌肉放松，用意识指导动作，保持自然呼吸，动作弧形运转；渐至做到每个关节和肌肉群都能“一动无有不动"，上下协调，左右连贯，以腰为轴心的运动来带动四肢百骸的运动，使每一动作均匀连贯，绵绵不断。上体始终保持不偏不倚，头顶与尾闾保持上下垂直，避免挺胸、凸肚、低头、弯腰、弓背、翘臀。目随手转，"头顶虚灵，颈松而不僵，口微闭，下颌微向内收，舌尖轻抵上腭，肩要松垂，肘宜松沉，步须虚实。以单腿支撑重心为主，在动作的运转中保持全身的平衡。随动作的运转，用腹自然呼吸，自始至终保持实腹宽胸的状态，做到上体灵动，下盘稳健，呼吸随运动渐渐变深、细、匀、缓，促使体力逐渐增强。在每式定式似停非停的时候，腰要松沉下塌，胯根松开，用意念使劲力上到指梢，下到脚尖。目随手转，监察四方，意气，神气
十足。并随时保持肩与胯合，肘与膝合，手脚相应，前后手遥相呼应，上下、左右、前后六部相合，姿势圆满，立身中正，精神饱满，使整个拳势形成意静、体松、势圆、适匀，功架稳健。
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.
盘架子的姿势高低、大小应因人而异，量力而行，不要强行一致。架势高，动作快，运动量相对较小；而架势低，动作慢，运动量相对较大。因此，架势的高低、快慢要根据自身的体质而定。一旦确定架子之后就要始终保持一个水平，不要忽高忽低，忽快忽慢。以健身为目的的练法，要以轻松、舒展、自然为总则，以练至微微出汗为度。在开始练习时以高架势为宜，感到疲劳不支时，可短暂休息后再练，不要勉强练功，更不要以苦练苦熬来追求高功夫，也不要和高技术的练法相比相仿。
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.
