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Getting started

时间:2014-2-27 16:20:13  作者:未知  来源:网络转载  查看:27  评论:0
Getting_started

The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it's easy to get started. Here's some advice for doing so:
Don't be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.
Check with your doctor . If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you'll be encouraged to try it.
Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center. The Arthritis Foundation (www.arthritis.org; 800-283-7800, toll-free) can tell you whether its tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area.
If you'd rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see "Selected resources"). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.
Talk to the instructor. There's no standard training or licensing for tai chi instructors, so you'll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.
Dress comfortably. Choose loose-fitting clothes that don't restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You'll need shoes that won't slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.
Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

开始

太极拳的好处一般是伟大的如果你开始在你开发的一种慢性疾病或功能上的限制。太极拳是很安全的,也没有华丽的设备是必要的,所以很容易上手。这是做了一些建议:

不要被吓倒的语言。像杨,吴,成了太极拳的各个分支,在谁设计的运动称为形式的台人的荣誉。某些项目强调太极武术方面比其潜在的愈合和减轻压力。在某些形式的运动学习,你的长序列,而其他涉及短序列及呼吸和冥想更集中。这个名字是不是找到一个方法,符合你的兴趣和需要较少的重要。

请与您的医生。如果你有一个限制肌肉骨骼问题或医疗条件,或者如果你吃药,可以让你头晕或头昏眼花的,请与您的医生在开始太极。由于其良好的安全记录,你很有可能会被鼓励去尝试它。

考虑一类,以观察。以一类可以学习太极拳的最好方式。行动中看到,教师获得反馈,并体验组的友情都是有利。大部分教师会让你观察全班第一看你是否感到舒适和气氛的方法。指令可以个性化。问班在您当地的Y,老人中心,或社区教育中心。关节炎基金(www.arthritis.org;800-283-7800,免费)可以告诉你是否太极拳项目,12的移动,便于学习序列,是在你所在地区提供。

如果你宁愿在家学习,你可以购买或租用视频面向你的兴趣和健身的需要(见“选择资源”)。尽管有一些优秀的太极拳的书,很难欣赏运动照片或插图流。

跟教练。有没有标准的培训或许可为太极导师,所以你需要依靠朋友或医生的建议,当然,你自己的判断。寻找一个有经验的老师谁将容纳个人的健康问题或协调和健康水平。

穿着舒适。选择宽松的衣服,不要限制你的运动范围。你可以练习赤脚或轻,舒适,灵活的鞋。太极鞋是可用的,但那些在你的衣柜里发现你可能会工作得很好。你需要的鞋子不会滑动,并能提供足够的支持来帮助你平衡,但鞋底薄足够让你感觉到地面。跑步鞋,旨在推动你向前,通常是不合适的。

测量你的进度。最开始的程序和医学研究中测试太极干预持续至少12周,以指导每周一次或两次在家里练习。在结束的时候,你应该知道你是否喜欢太极拳,你可能已经注意到了生理和心理的积极变化。

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