八段锦英文Word文档格式.docx
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八段锦英文Word文档格式.docx
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ThistraditionalChineseexercisehasbeeninexistenceformorethaneighthundredyears.
Becauseofitseffectivenessforkeepingfit,itwasacceptedbyShaolinmonksasoneofthebasicenteringlevelexercisesforShaolinWushu.
TheEight-SectionBrocadeisanideallifetimeexerciseformostpeople.Itisespeciallyrecommendedforpeoplewhoworkatdeskseveryday.
Regularpracticeofthisexercisecanstrengthenone'
sinternalorgansaswellasone'
smusclesandtendons.
Effectivenessforkeepingfit,easeinlearning,andeconomyofexercisingtimearethemainfeaturesofthisexercise.
Ratherthanemphasizingspecialmuscles,everypartofyourorganismcantakepartintheexercise.Thecharacteristicoftheexerciseisselfstretching,withbreathingcoordinatedtothebodymovements.
Asoneispracticingtheexercise,boththebreathingandthebodymovementsareslowandthebreathingisrhythmicandinharmonywiththebodymovements.
Inorderforthistohaveanybeneficialeffectonyourhealth,approachingitwithconfidence,sincerity,andperseveranceinpracticingtheexercisesisveryimportant.
Onlywithconfidencecanyoudevelopsincerityandfocusyourmindwhileexercising;
onlywithsinceritycanyouperseveretopracticeandgaintheessenceoftheexercises;
andonlywithperseverancecanyougetthebeneficialeffectsoftheexercisesanddevelopmoreinterestinthem.
Youareadvisedtopracticeatleastonceeachday,threetimesforthosewhowanttorecoverfromacertainailment,butnevermakeyourselftootiredexercising.
Someoftheformsinthissiteneedacertainamountofstretchingandstress,butdonotforceyourselftogobeyondthepointofcomfort.
Pregnantfemalesandthosewithcertainphysicalproblemsshouldconsultadoctorbeforelearningtheexerciseintroducedhere.
Forexample,thesixthformrequirebendingdownlow.Suchformsarenotsuitableforpeoplewithhypertensionorarteriosclerosis.
GeneralRequirementsofDoingtheExercise
Wearlooseclotheswhenyouarepreparingtodotheexercises.Gotothebathroombeforepracticing.
Findanopenspacewithfreshair.
Berelaxedbothmentallyandphysically.
Youshouldhavethethesunatyourbackifyouchoosetostandunderthesun.
Thebreathingshouldbedeepandeven.
Breathethroughyournoseandnosoundcanbeheardevenbyyourself.
Alwayspaysomeattention,especiallywhenyouexhaling,toyourdantian,whichistheinternalpointinyourbellylocatedonepalmbelowyournavel.
Donotpracticewithinonehourafterabigmealorahalfhourafterasmallmeal.
Takeafewdeepandslowbreathsbeforebeginningtheroutine.
Berelaxedbothmentallyandphysically.Breathethroughyournoseandnosoundcanbeheardevenbyyourself.
Thebreathsandmovementsshouldbeeven,slow,andnatural.Stretchyoursinewsthroughgentleexertion.
Stopforahalfsecondaftereachinhalingorexhaling.
Repeateachformtwotoeighttimes.
Ittakesfivetotwentyminutestodoso.
Feelthesensationinyourbodyduringpractice.
Beingcomfortableismoreimportantthanmimickingtheillustrationpictures.Applythemovementssmoothlyandgently.
Exertconsciousnessratherthanphysicalstrength.
Whenfinishinganexercise,standstillwithyourattentionondantianforawhilebeforeyoumovearound.
ThePreparationForm
Standcomfortablywithhandshangingbythethighsandfeetatone-shoulderwidthapart.
Drawinyourchin,belly,andbuttockstokeepthetorsostraight.
Relaxtotallyandbreathenaturallythroughyournose.
Lookaheadandcloseyourmouthandteethlightlywiththetonguerestingonthepalate.
Focusthemindandpayalittleattentiontodantian.
Form1.
ProppinguptheSky
Raisethehandsoverheadinfrontofyourbodywithpalmsfacingupward.
Turnthepalmswhentheypassbyyourface.
Lookupwardandliftyourheelswhileproppingup.
Returntothestartingposebyloweringthearmssidewayswithheelstotheground.
Inhalewhileliftinghandsandexhalewhileloweringthem.
Thisformcanrelievefatigueandeliminateweariness.
Italsohelpstorebuildanerectpostureofchestandback.
Withthehelpofproppingupward,youcanbreatheinmorefreshair.
Stretchyourmuscles,ligamentsandbonesatthesametimeitalsostimulatetheinternalorgansinthetrunk.
Form2.
DrawingtheBow
Takeabigsidestepwithfeetattwo-shoulders'
width.
Liftyourhands,forearmscrossed.
Stretchouttheleftarmwiththeindexandthemiddlefingerserectandotherfingersbent.
Bendtherightarmwhilemakingafistanddrawtheelbowtotherightside.
Bendyourkneesasifridingonahorseanddrawingabow.
Repeatthismovementtotheotherside.
Inhalewhendrawingthebowandexhalewhenreturntothestartingpose.
Remembertokeepyourweightcenteredonthemiddleandwithdrawthebuttockswhiledrawingthebow.
Thisformcanenhancethefunctionsoftherespiratoryandcirculatorysystems.
Themusclesofthehands,arms,chest,andthighscanbestrengthenedbypracticingthisform.
Form3.
RaisingOneHand
Startwithasmallstepsideways,standingstraightinarelaxedway.
Liftyourhandstothestomachwithpalmsfacingupward.
Continuethemovementbyproppingthelefthandupandpressingtherighthanddown.
Returntothestartingposebyloweringthelefthandinfrontofyourbody.
Reversetheactionbyliftingtherighthand.
Inhalewhileliftingthearmandexhalewhileloweringthearm.
Remembertokeepthearmsvertical,lefthandpointingtotherightandrighthandpointingaheadwhilestretchingthearms.
Bypullingyourtwoarmsinoppositeways,theinternalorgansandmusclesarestretched.
Thisexercisecanstrengthenthedigestivesystemaswellasthemusclesinthearmsandshoulders.
Form4.
LookingovertheShoulders
Startwithasmallstepsideways.
Lookaheadwithbodyrelaxed.
Liftyourleftarmaroundthefrontofyourfaceandhugthebackofyourhead.
Lifttherighthandtotouchyourbackatthesametime.
Thenclenchtherightearwiththeindexandmiddlefingersofyourlefthand.
Turnthewaisttotherightandlookattheleftheel.
Returntothestartingpose,loweringthelefthandaroundyourneck.
Reversethismovement.
Inhalewhileliftingyourarmsandturningyourwaist.
Exhalewhilereturningtothestartingpose.
Keepthebodyupstraightwhilelookingback.
Thisformisbelievedtorelievefatiguecausedbyholdingaparticularpositionorbeingovercomebyacertainmoodforalongperiodoftime.
Theexercisehelpstostrengthenthemusclesoftheneckandaroundtheeyesockets.
Italsostimulatesthecentralnervoussystemandpreventscervical-vertebralfatigue.
From5.
ClenchingFistsandLookingForwardwithEyesWideOpen
Takeabigstepsideways,feetparallelandattwo-shoulders'
widthapart.
Dropthetorsowithfistsbesidethewaist.
Punchafistslowlyforwardusinginternalforce.
Turnthehandandthenwithdrawthepunchedoutfist.
Punchthetwofistsinturn.
Inhalewhenwithdrawingthefistandexhalewhenpunching.
Teethareclenchedtightlyandeyesopenedwideasifyouwereangry.
Toesshouldgripthegroundfirmly.
Donotprotrudethebuttocksandpullinthelowerback.
Thisformhelpstoimprovemuscularstrengthandstamina.
Italsopromotesbloodcirculationandstimulatesthenervoussystem.
Theangryeyesandthetightlyclenchedfistsareveryimportantforthisform.
Form6.
PullingtheToes
Standatease.
Liftyourarmsoverheadandleanbackward.
Bendforwardandtrytograspyourtoeswithyourhands.
Pullyourtoesandkeepyourlegsstraight.
Inhalewhileleaningbackwardandexhalewhilebendingdown.
Ifyouarenotlimberenoughtoreachyourtoes,juststretchthearmstowardgroundasfarasyoucan.
Thispracticehelpstoreduceabigstomach,strengthentheback,andadjustthespine.
Bystretchingthefrontandthebackofyourbodycyclically,itisalsogoodfortheorgansinyourbelly.
Form7.
SwayingHeadandButtocks
Takeabigstepsidwaysandbenddown.
Letyourarmshangingnaturally.
Thefirstmovementisraisingandloweringthetwoshouldersinturntoswivelthevertebraeofthespine.
Thesecondmovementisswingingthetwohandsbackandforthwhileswayingtheheadandhipsrightandleftinoppositeways.Thespineweaveslikeasnakeatthesametime.
Breathenaturally.
Allthemovementsshouldbedoneinarelaxedway.
Thisisarelaxationexerciseforrelievingtensioninthenervoussystemandforadjustingthespine.
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