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太极:温柔的对抗压力的方式

时间:2018-4-13 8:06:59  作者:由梅奥诊所工作人员  来源:由梅奥诊所  查看:7  评论:0

太极:温柔的对抗压力的方式

太极帮助减轻压力和焦虑。它还有助于提高灵活性和平衡。

由梅奥诊所工作人员

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如果你正在寻找一种减轻压力的方法,可以考虑太极(TIE-CHEE)。太极最初是为自卫而开发的,现在已经演变为一种优雅的运动形式,现在用于减压和各种其他健康状况。太极拳通常被形容为运动中的冥想,通过轻柔流畅的动作来促进宁静。

 

什么是太极拳?

 

太极拳是中国古代的一种传统,今天被奉为一种优雅的运动形式。它涉及一系列以缓慢,集中的方式进行的运动,伴随着深呼吸。

太极也叫太极拳,是一种非竞争性,自我调节的轻柔体育锻炼和伸展系统。每一种姿势都会在没有停顿的情况下流入下一个姿势,以确保您的身体处于持续运动状态。

 

太极有许多不同的风格。每种风格都可以巧妙地强调各种太极拳的原则和方法。每种风格都有不同。一些风格可能关注健康维护,而另一些则侧重于太极的武术方面。

太极与瑜伽不同,是另一种冥想运动。瑜伽包括各种身体姿势和呼吸技巧,以及冥想。

谁能做太极拳?

 

太极拳冲击力低,对肌肉和关节的压力最小,因此它对所有年龄和健身水平都是安全的。事实上,因为太极拳是一种低冲击力的运动,如果你是一个老年的成年人,否则可能不适合运动。

你也可能会发现太极吸引人,因为它价格便宜,不需要特殊设备。你可以在任何地方做太极拳,包括室内或室外。你可以独自或在小组课上做太极拳。

 

虽然太极拳普遍安全,但怀孕或患有关节疾病的人,背痛,骨折,严重的骨质疏松症或疝气者,应先咨询医护人员,然后再尝试太极拳。可能会建议修改或避免某些姿势。

太极:温柔的对抗压力的方式

为什么要尝试太极拳?

 

当正确学习并定期进行时,太极拳可以成为改善您健康状况的整体方法的积极部分。太极的好处可能包括:

  • 减少压力,焦虑和抑郁
  • 改善心情
  • 提高有氧运动能力
  • 增加精力和耐力
  • 提高灵活性,平衡性和敏捷性
  • 改善肌肉力量和定义
 

需要更多的研究来确定太极拳的健康益处。有证据表明,太极拳也可能有所帮助:

  • 提高睡眠质量
  • 增强免疫系统
  • 帮助降低血压
  • 改善关节疼痛
  • 改善充血性心力衰竭的症状
  • 改善整体福祉
  • 降低老年人跌倒的风险

如何开始使用太极

 

尽管您可以租用或购买有关太极拳的视频和书籍,但可以考虑从合格的太极教练那里寻求指导,以获得充分的益处并学习适当的技巧。

你今天可以在许多社区找到太极拳课程。要找到您附近的班级,请联系当地的健身中心,健身俱乐部和高级中心。太极导师不必获得执照或参加标准培训计划。询问教练的培训和经验是一个好主意,并尽可能得到建议。

 

太极拳教练可以教你特定的姿势和呼吸技巧。教练还可以教你如何安全地练习太极,特别是如果你有伤,慢性病或平衡或协调问题。虽然太极缓慢温和,一般不会产生不良副作用,但如果不使用正确的技术,可能会受伤。

在学习太极之后,你可能最终有足够的信心自己做太极拳。但如果你喜欢一个班级的社交方面,可以考虑继续参加班级太极班。

太极:温柔的对抗压力的方式

保持太极的好处

 

虽然您可能从持续12周或更短时间的太极课中获得一些好处,但如果您长期继续太极拳并变得更加熟练,您可能会获得更多益处。

你可能会发现在同一个地方和同一时间每天在同一时间练习太极拳来开发一个例程是有帮助的。但是如果你的日程安排不稳定,只要你有几分钟就做太极拳。例如,当你处于紧张的情况下,例如交通阻塞或紧张的工作会议时,你甚至可以练习太极的舒缓身心概念,而无需执行实际的动作。

原文:

 

Tai chi: A gentle way to fight stress

Tai chi helps reduce stress and anxiety. And it also helps increase flexibility and balance.

By Mayo Clinic Staff

Multimedia

If you're looking for a way to reduce stress, consider tai chi (TIE-CHEE). Originally developed for self-defense, tai chi has evolved into a graceful form of exercise that's now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.

 

What is tai chi?

 

Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.

Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion.

 

Tai chi has many different styles. Each style may subtly emphasize various tai chi principles and methods. There are variations within each style. Some styles may focus on health maintenance, while others focus on the martial arts aspect of tai chi.

Tai chi is different from yoga, another type of meditative movement. Yoga includes various physical postures and breathing techniques, along with meditation.

Who can do tai chi?

 

Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is a low impact exercise, it may be especially suitable if you're an older adult who otherwise may not exercise.

You may also find tai chi appealing because it's inexpensive and requires no special equipment. You can do tai chi anywhere, including indoors or outside. And you can do tai chi alone or in a group class.

 

Although tai chi is generally safe, women who are pregnant or people with joint problems, back pain, fractures, severe osteoporosis or a hernia should consult their health care provider before trying tai chi. Modification or avoidance of certain postures may be recommended.

Why try tai chi?

 

When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi may include:

  • Decreased stress, anxiety and depression
  • Improved mood
  • Improved aerobic capacity
  • Increased energy and stamina
  • Improved flexibility, balance and agility
  • Improved muscle strength and definition
 

More research is needed to determine the health benefits of tai chi. Some evidence indicates that tai chi also may help:

  • Enhance quality of sleep
  • Enhance the immune system
  • Help lower blood pressure
  • Improve joint pain
  • Improve symptoms of congestive heart failure
  • Improve overall well-being
  • Reduce risk of falls in older adults

How to get started with tai chi

 

Although you can rent or buy videos and books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques.

You can find tai chi classes in many communities today. To find a class near you, contact local fitness centers, health clubs and senior centers. Tai chi instructors don't have to be licensed or attend a standard training program. It's a good idea to ask about an instructor's training and experience, and get recommendations if possible.

 

A tai chi instructor can teach you specific positions and breathing techniques. An instructor can also teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, and generally doesn't have negative side effects, it may be possible to get injured if you don't use the proper techniques.

After learning tai chi, you may eventually feel confident enough to do tai chi on your own. But if you enjoy the social aspects of a class, consider continuing with group tai chi classes.

Maintaining the benefits of tai chi

 

While you may gain some benefit from a tai chi class that lasts 12 weeks or less, you may enjoy greater benefits if you continue tai chi for the long term and become more skilled.

 

You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do tai chi whenever you have a few minutes. You can even practice the soothing mind-body concepts of tai chi without performing the actual movements when you are in a stressful situation, such as a traffic jam or a tense work meeting, for instance.

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