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所在平台: Udemy |
课程主页: https://www.udemy.com/course/tai-chi-standing-qi-gong-relaxation-of-mind-and-body/
课程评论：没有评论
**课程名称：** 太极站桩功 - 精神与身体的放松 **课程概述：** 本课程将带领您学习太极站桩功，这是一种如瑜伽般具有冥想特质的运动，能够有效触发身心放松反应，降低血压、心率、呼吸频率、耗氧量、肾上腺素和压力激素皮质醇的水平。哈佛健康杂志曾将太极誉为“最佳平衡运动”。 课程包含六个基础站桩练习，通过缓慢、流畅的动作，训练您在转移重心的同时保持平衡。在这些温和优美的运动中，配合呼吸练习和意念引导，使“气”在身体的经络线上流动，最终达到身心极大的放松。 **主要站桩练习（共6个基本姿势及部分变化）：** 1. **无极桩：** 双手置于腹部站桩。 2. **浑圆桩：** 抱桩上下站桩，包含坐步和上下动作。 3. **开合桩：** 演示“开合”动作。 4. **三体式：** 弓步站桩。 5. **缠丝功：** 演示“缠丝功”及其变化，如“云手”和“撇身捶”。 6. **五桩还原：** 演示最后的还原姿势。 **课程亮点：** * **强健身心：** 太极关注姿势和身体的放置，可带来超越心血管和力量训练的益处。它不仅仅是燃烧卡路里和锻炼肌肉，还能增强柔韧性和力量，减轻压力，促进深度放松。 * **整体锻炼：** 结合了力量和伸展动作，配合深呼吸和冥想/放松，是一种全面的身心锻炼。 * **健康益处：** 这种温和的运动有助于保持力量、柔韧性和平衡，是适合终身练习的活动。 * **源于中国：** 太极被形容为“动态冥想”、“移动的瑜伽”，起源于中国的武术。 * **陈氏太极：** 课程提及陈氏太极，这是五大传统太极家族中最古老、最基础的流派，以缠丝劲、快慢相间和爆发力为特点。 * **易于入门：** 无论您的健康状况如何，都可以开始学习。这是一种低冲击、慢动作的练习，动作连贯，配合深呼吸和对身体感觉的专注。 * **独特之处：** 太极的动作通常是圆形的、不勉强的，肌肉保持放松而非紧张，关节不完全伸展或弯曲，结缔组织不被过度拉伸。 * **普适性：** 太极可以轻松地适应任何人，从体能极佳者到需要依靠轮椅或正在康复中的人。 **课程价值：** 越来越多的证据表明，这种身心练习对治疗或预防多种健康问题具有价值。您无需拥有极佳的体能或健康状况即可开始。
"Like yoga, Tai Chi has a meditative quality that can trigger the relaxation response. This well-studied physiological change can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol."-- "Best exercise for balance: Tai chi", Harvard Health Letter, December, 2014There are six basic exercises in this Tai Chi Standing Qi Gong - Relaxation of Mind and Body. The slow, flowing motions of Tai Chi Movements train you to shift your weight while maintaining your balance. Through these gentle, graceful movements, the Breathing exercise and Qi, which guided by your mindful awareness, flow through the Meridian lines of your body. These training will achieve great Relaxation of Mind and Body.There are 6 postures with few variations. 太极站桩功 Tai Chi Standing Qi Gong 站桩 Standing Qi Gong 1 - 无极桩 Standing Qi Gong -双手置于腹部站桩 Standing Qi Gong 2 - 浑圆桩 Sitting Stance 抱桩上下站桩 Standing Qi Gong 2A - 浑圆桩 Sitting Stance 站桩 Standing Qi Gong 2A - 浑圆桩 Sitting Stance Up Down站桩 Standing Qi Gong 3 - 开合桩 Breaststroke Sitting Stance 站桩 Standing Qi Gong 4 - 三体式 Bow Stance 站桩 Standing Qi Gong 5 - 缠丝功 Reeling Silk Qigong 站桩 Standing Qi Gong 5A - 缠丝功 Reeling Silk Qigong 云手 站桩 Standing Qi Gong 5B - 缠丝功 Reeling Silk Qigong 撇身捶 站桩 Standing Qi Gong 6 -五桩还原 Reverse Chakra Tai Chi Strengthens Mind and BodyTai Chi's focus on posture and body placement may add benefits beyond what cardiovascular or resistance-training can provide. Tai Chi, a moving Yoga, does more than burn calories and tone muscles. It will enable you to gain flexibility and strength, reducing stress and allowing for greater relaxation. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. The health benefits of tai chiThis gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life. Tai chi is often described as "meditation in motion, moving Yoga," which originated in China as a martial art. The Chen Style Tai chi is the oldest and parent form of the five traditional family styles of Tai chi. Chen-style is characterized by Silk reeling, alternating fast/slow motion and bursts of power. The Chen Style is Originated in Hen Nan Chen Jia Gou, 70 KM at north of David Yao's birth place.There is growing evidence that this mind-body practice, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. In this low-impact, slow-motion exercise, you go without pausing through a series of motions. As you move, you breathe deeply and naturally, focusing your attention - as in some kinds of meditation - on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
