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  樂齡養生太極拳
  樂齡養生太極拳
  為時下疫情蔓延的環境中,創編一套強身健體、增強人體免疫力的簡單易學的太極拳!
   
 
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作  者:冷先鋒
類  別:未分類
出  版:中国香港老年人體育恊會
出版日期:2020年7月
語  言:中英對照
I S B N :9789887475002
裝  訂:平裝

定  價:NT$488

狀  態:已下架

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《樂齡養生太极拳》簡介
一場新型冠狀病毒傳播全球,數以百萬計算,死亡率極高,雖然中國在政府和廣大民眾的大力努力下制止了一場巨大的災難,目前外國的形勢越來越嚴峻,必須引起廣大民眾的高度重視,絕不可掉以輕心,做好防範措施。
其實,我們除了做好基本防範措施,高度的自我保護意識,還需要有一定的健康體魄和很強的免疫力,鐘南山院士說過:“治療慢性肺炎在中國特別好的辦法就是練習太極拳”,因為太極拳是一種靜力的運動,通過意念引導氣息從而帶動身體各個部位的運動,使得呼吸膈肌和腹肌的舒張和收縮,內臟得到充分活動,增強體內血液迴圈,從而減輕了心臟功能的負擔,有助於心臟、血管和淋巴系統的健康。同時利用腹式呼吸的深、長、細、勻的呼吸方式,能增強肺臟的通氣和換氣功能,增大肺活量,有利於支氣管、肺部等慢性疾病的防治和康復。
在這非常的環境下,香港國際武術總會主席、中國香港老年人體育協會主席冷先鋒老師,組織一批中老年教練、學生一起,在陳式太極拳原有套路的基礎上,新編一套適合中老年人、初學者入門的簡易套路《樂齡養生太极拳》,全套共分六段,可分段或整套練習,按照由簡至繁、由淺至深、由易到難的編排原則,動作舒展大方、剛柔並濟、快慢相间的風格特點,是集體操練、舞臺表演、健康的最佳選擇。

Health preservation Taijiquan for the Elderly
A new coronavirus spread worldwide, counted in millions, the mortality rate is extremely high, and although China, with the great efforts of the party and the national government, prevented a huge disaster, the current situation in foreign countries is getting more and more serious – the general public must take notice, it is not to be taken lightly and preventative measures must be taken.
In fact, apart from taking basic preventative measures and heightened protective self-awareness, you also need to have a healthy body and very strong immunity. Academician Zhong Nanshan has said: “The best way to treat chronic pneumonia in China is to practice taijiquan”. This is because taijiquan is a serene exercise, in which the thought guides the breath to drive the movement of various parts of the body, by relaxing and contracting the diaphragm and abdominal muscles, so that the internal organs are fully activated, enhancing blood circulation, thereby reducing the burden on the functioning of the heart and improving the heart, vascular and lymphatic systems. At the same time, the deep, long, quiet and uniform breaths of abdominal breathing can improve lung function and capacity, benefiting the bronchi, for the prevention and rehabilitation of lung and other chronic diseases.
That being the case, Leng Xianfeng, Chairman of the Hong Kong International Wushu Association and China Hong Kong Eldery Sports Association, based on the Chen style taijiquan routine, have created a new routine suitable for the middle-aged and elderly, a simple routine for beginners to get started with: “ Health preservation Taijiquan for the Elderly”. The full set is divided into six sections, and can be done in sections or in full, organised on the principle of simple to complex, shallow to deep, easy to difficult. It is characterised by movements that are natural and poised, Hard and soft, fast and slow, It's the best choice for group exercise, stage performance and Health-preserving.

   
 

“太極”之名源於《易經》:“易有太極, 是生兩儀,兩儀生四象,四象生八卦......”。大極拳結合易學的陰陽五行之變化、中醫學的經絡學說以及導引、吐納術,並綜合百家拳術之長而創立的。太極拳“以柔克剛、以靜制動、借力打力、四兩撥千斤”的拳理,在中華武林獨樹一幟。太極拳包含了中國傳統哲學、養生學、醫學武學、美學等眾多學科,不僅是中國功夫之集大成者,更是中國幾千年文化的璀璨明珠,是東方文明的結晶。
對太極拳普及推廣而言,一套簡單易學、通俗易懂、不出偏差、快速入門的練習方法,才能讓更多的學習者掌握太極要領,走進健康太極的大門。基於此,香港國際武術總會主席、中國香港老年人體育協會主席冷先鋒老師結合幾十年的學武經歷,吸取在學習和教學中的各種理論和技術經驗,並聽取中國武術協會主管部門領導、體育院校教授、傳統名家、甚至廣大武術愛好者的寶貴意見,為了弘揚和傳承中華武學,從而創編《國際武術大講堂系列叢書》,而本書《樂齡養生太极拳》是其中最基本最重要的內容,並由陳式太極拳第十一代正宗傳人、太極拳名家冷先鋒老師親身示範、教授、數百幀全彩色圖片詳盡展示技術細節,全程要點、提示指導,對古老的傳統太極理論既完整繼承而又推陳出新,針對太極拳的內涵,抓住太極拳的本質,制定了一整套系統的修煉方法,讓太極拳學習者快速體悟太極拳真諦,達到身心雙修的無我境界!
在本書創編過程之中,適逢國家體育總局等14部委聯合印發《武術立業發展規劃(2019-2025年)》,規劃中提出要堅持傳承、弘揚中華傳統武術文化,講好武術太極文化故事,體現中國武術精神,展示中國武術形象,我們也為之振奮和深感肩負的歷史使命和傳承重任。因此編寫本套系列叢書,也是牢固樹立新發展理念,以弘揚傳統武術文化、滿足群眾武術健身需求為出發點,實現中華優秀傳統文化的創造性轉化和創新性發展。

冷先鋒
2020年4月於香港


Preface
The name "Taiji" has its origin in the "I Ching" (Book of Changes):" Changes produces Taiji. Taiji generates the two polarties (Yin-yang).The two polarties generate the four images (sixiang). The four images generate the eight trigrams (Bagua). "The expansion was believed to continue to infinity (an undefined state). Taijiquan combines yin-yang balance and the variety of the five elements, the meridional theory of Chinese medicine as well as breathing techniques and integrated in many styles of Chinese wushu. Taijiquan "uses softness to conquer strength, uses stillness to control motion" , "exploits power to beat power,uses an ounce to outbalance a ton" , which makes taijiquan unique amongst Chinese martial arts.
Taijiquan apart being a school of wushu, also consist of Chinese traditional philosophy, medicine, nutrition and beauty of forms. It is not only the quintessence of Chinese Kungfu, but also the crystallization of China's splendid culture over many millennia anda representation of Eastern crystallization.For the promotion of and to inherit Chinese wushu, a good book is obviously needed. It is necessary to summaries a set of easy-to-understand,easy-to-practice routines for the learners so that they can be guided properly and gradually achieve the skills of taijiquan. Based on this, Hong Kong International Wushu Association and China Hong Kong Eldery Sports Association Mr. Leng Xianfeng President, In combination with decades of experience in learning martial arts, learning from various theoretical and technical experiences in learning and teaching,and also the precious opinions from the Chinese Wushu Association, professors of sports colleges, traditional masters and many martial arts enthusiasts,I have created the "International Wushu Lecture Series". The book " Health-preserving Taijiquan for the Elderly"  provides the most basic  and important content of the series. It is demonstrated by the 11th generation direct Descendant in the lineage of Chen Style Taijiquan, the famous taijiquan Master Leng Xianfeng, illustrated with hundreds of full-colour pictures showing the technical details, with full explanations, so that the ancient tradition of taiji theory is passed on in full: it presents a systematic set of methods focused on the essentials to grasp the essence of taiji Plan, which enables taijiquan students quickly to realize the true meaning of taijiquan  and so achieve an improved state of body and mind.This book has  been developed in line with the Wushu Industry Development Plan,  2019-2025", jointly issued by the 14 ministries and commissions including the State Sports General Administration, wherein it is proposed to pass on and develop Chinese martial arts culture, tell the story of martial arts culture, reflect the spirit of Chinese martial arts, and display the image of  Chinese martial arts.We are also inspired by and deeply aware of the heavy responsibility of this historic mission,
To promote traditional martial arts culture, to meet the needs of
the masses for a starting point and foundation in martial arts fitness,
and to realize the creative transformation and innovative development of China's excellent traditional culture.
Leng Xianfeng 
Hong Kong, April 2020

   
 

一、起勢 1. Opening form
1.並腳直立 身體自然直立,兩手松垂輕貼大腿外側,目視正前方(圖1-1);
a. Stand upright with feet together – body naturally upright, arms relaxed with palms resting lightly on outside of thighs, look straight ahead (straight ahead is “south” on the compass);
2.開步肩寬 左腳向左橫開一步,與肩同寬,目視前方(圖1-2);
b. Step shoulder width apart – move the left foot one step to the left, shoulder- width apart;
3.兩臂平舉 兩臂向前、向上慢慢平舉,與肩同高,力點在兩手前臂(圖1-3);
c. Raise arms to level –raise arms slowly forwards and upwards to shoulder level, the point of force at both forearms;
4.屈膝下按 屈膝松肩松胯,兩手向下按掌,微微坐腕,力達掌根,目視前下方(圖1-4)。
d. Bend knees press down – bend knees, relax shoulders, relax hips, press down both arms, bending slightly the wrists, the point of force at bases of the palms, look ahead and downwards.
二、右金剛搗碓 2. Guardian Pounds Mortar
1.左轉掤臂 身體左轉,重心微偏右,兩臂向左掤出,掌心朝外,與肩同高,力達掌根,目視左前方(圖2-1);
a. Left turn lift arms – turn the body to the left, shift the body weight slightly to the right, ward off the arms to the left, the palms facing outwards, to shoulder level, the point of force at the bases of the palms, look to left and forwards;
2.右轉平捋 身體右轉,重心左移,兩臂螺旋向右平捋,掌心向外,同時右腳尖外擺,目視兩掌方向(圖2-2);
b.Right turn pull level – turn the body to the right, the body weight shift to the left, pull the palms spirally and levelly to the right, the palms facing outwards, at the same time swing the right toes outwards, look in direction of the palms;
3.重心右移 身體左轉,重心右移,目視兩掌方向(圖2-3);
c. Shift weight right – turn the body to the left, shift the body weight to the right, look in direction of the palms;
4.擦腳平推 提左腳向左前方擦出,同時兩掌向右後方平推,力達掌根,目視左腳方向(圖2-4、2-5);
d. Slide foot push level – lift the left foot and slide forwards to the left, at the same time push the palms flatly to the right and rear, the point of force at the bases of the palms, look in direction of the left foot;
5.旋掌松胯 身體左轉,重心左移,松胯旋掌,襠走下弧,目視兩掌方向(圖2-6、2-7);
e. Rotating palms relax hips – turn the body to the left, shift the body weight to the left, relax hips and rotate palms, dip pelvis in a downward arc, look in direction of the palms;
6.虛步撩掌 右腳走內弧向前上步,腳尖點地成虛步,同時左手向前撩掌,右掌隨右腳向前和左掌相搭,左掌搭於右前臂,目視右掌方向(圖2-8);
f. Empty stance flick palm – step the right foot forward in an inward arc, resting on tips of toes to form an empty stance, at the same time, flick the left palm forwards, flick the right palm forward to meet with the left palm, the left palm rests on the right forearm, look in direction of the right palm;
7.舉拳提膝 右掌變拳微下沉再上舉,與鼻同高,左掌收至腹前,掌心向上,同時提右膝,高過水平,腳尖下垂,目視前方(圖2-9);
g. Raise fist lift knee – right palm becomes a fist, sink down slightly, then raise to nose level, move the left palm to the front of the abdomen, palm facing upwards, at the same time lift the right knee, higher than level, toes facing down, look straight ahead;
8.震腳砸拳 右腳下震,與肩同寬,重心偏左腳,兩腳平行,同時右拳以拳背砸於左掌上,目視前方(圖2-10)。
h. Thud foot pound fist – drop the right foot with a thud, shoulder- width apart, the body weight slightly to the left, feet parallel, at the same time pound the back of the right fist onto the left palm, look straight ahead.
三、攬紮衣 3. Fasten coat
1.左轉托拳 身體微右轉再左轉,重心先右移再左移,向左向上托拳,目視托拳方向(圖3-1、3-2);
a. Turn left fist-on-palm – turn the body slightly to the right, then to the left, shift the body weight first to the right, then to the left, lift fist-on-palm upwards to the left, look in direction of the fist-on-palm;
2.變掌分開 身體右轉,重心右移,右拳變掌,劃弧分開,目視右掌方向(圖3-3);
b. Make palm and separate – turn body right, shift weight right, right fist becomes palm, draw an arc and separate, look in direction of right palm;
3.擦腳合臂 身體右轉,重心左移,提右腳向右擦腳,同時兩臂劃弧相合,右臂在外,目視右腳方向(圖3-4、3-5);
c. Slide foot close arms – turn the body to the right, shift the body weight to the left, lift the right foot and slide to the right, at the same time arms draw an arc to close together, the right arm at the outside, look in direction of the right foot;
4.橫拉立掌 身體微左轉再右轉,重心右移,右掌內旋向右橫拉,立掌,力達掌根,同時左掌外旋收至腰間,成右偏馬步,目視右掌方向(圖3-6、3-7)。
d. Pull horizontally palm upright – turn the body slightly to the left ,then to the right, shift the body weight to the right, rotate the right palm inwards and pull horizontally to the right, turn palm upright, the point of force at the base of the palm, at the same time rotate the left palm outwards to the waist, shift the body weight to the right, adopt a right-biased horse stance, look in direction of the right palm.

   
 

江西修水人,香港世界武術大賽發起人,當代太極拳名家、全國武術太極拳冠軍、香港全港公開太極拳錦標賽冠軍、香港優秀人才,現代體育經紀人,自幼習武,師從太極拳發源地中國河南省陳家溝第十代正宗傳人、國家非物質文化遺產傳承人、國際太極拳大師陳世通大師,以及中國國家武術隊總教練、太極王子、世界太極拳冠軍王二平大師。
中國武術段位六段、國家武術套路、散打裁判員、高級教練員,國家武術段位指導員、考評員,擅長陳式、楊式、吳式、武式、孫式太極拳和太極劍、太極推手等。在參加國際、國內大型的武術比賽中獲得金牌三十多枚,其學生弟子也在各項比賽中獲得金牌四百多枚,弟子遍及世界各地。
Master Leng is the promoter of the Hong Kong World Martial Arts Competition a renowned contemporary master of Taijiquan, National Martial Arts Taijiquan Champion, Champion of Hong Kong Taijiquan Open Championship, Outstanding talents in HongKong And Modern sports brokers.Master Leng has been a student of martial arts since childood, he is a l1th generation direct descendant in the lineage of Chenjiagou-the home of taijiquan, and inheritor and transmitter of Intangible National  Cultural Heritage. Master Leng is both the student 
of International Taiji Master Chen Shitong and Taiji Prince, Master Wang Erping, head coach of the Chinese National Wushu Team and World Taijiquan Champion. 
Master Leng, level six in the Chinese WushuDuanwei System,is a referee, senior coach and examiner at national level. Master Leng is accomplished in Chen, 
Yang, Sun, Wu and Wu  styles of Taijiquan, Taiji sword and push-hands techniques. Master Leng has participated in a series of intemational and prominent 
domestic taijiquan, taiji sword and push-hand competitions.Master Leng has 
won more than 30 championships and gold medals, and his students have won 
more than 400 gold medals and other awards in various team and individual
competitions.Master Leng has followers throughout the world.

 
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