 
太极拳是中华传统文化的一朵奇葩。它不仅是一种积极预防疾病、延年益寿的重要健身方法，也是一种陶冶性情、追求和谐的高雅文化活动，其中天人合崇尚自然的理念更是一般体育活动所无法替代的。据不完全统计，太极拳目前已经传播到全世界150多个国家和地区，世界各国习练太极拳的人数众多，日本早在10多年前称太极拳习练者已逾百万。随着21世纪全球经济文化一体化、信息化时代的到来，人们崇尚自然、追求和谐，渴望拥有文明与健康的理念更是深入人心，因此有理由说，太极拳不仅造福于中国人民，也造福于世界人民，是中华民族奉献给世界的一项原创性文化成果。时值奥运，古老的太极拳作为中国文化的代表之一必然焕发青春的无限魅力，让世界了解中国，了解中国文化。
Taichi flourishes in Chinese traditional culture. It is not only a method to prevent disease, retard the aging process, but also an elegant activity to cultivate one’s temper and pursue the harmony. It advocates keeping people and heaven being a unit and venerates nature , which is far beyond common sports activities. Now Taichi is spread about 150 countries ,and there ‘s a large population practicers had been more than a million 10 years ago. With the coming of the wholeness of global economy and culture ,and the informational times, people much more thirst for cultivation and healthy than ever. Taichi is just the proper way for people to realize their wishes. Therefore , Taichi benefits not only Chinese people but the human beings. It is an original cultural production dedicated to the world by Chinese people
Taichi, Chinese treasure; 2008,the year of Olympic Games; the old Taichi,as one of Chinese cultural represents, it is necessary to come out its unlimited energy. Let world know China, know Chinese culture.
一、太极拳名称的由来（Origin of Taichi’s name）
太极拳是中华武术的优秀拳种之一，早期，因其动作如长江之水滔滔不绝，绵绵不断，故称之为“长拳”，也称“绵拳”；又因其内含八种基本技法（掤、捋、挤、按、采、挒、肘、靠）和五种步法（进步、退步、左顾、右盼、中定），所以又称为“十三势”。清朝乾隆年间，山西人王宗岳用阴阳太极哲理理解拳意，著《太极拳论》，从此普遍采用“太极拳”这一名称。
As one of the most famous Chinese martial arts, Taiji Quan was firstly named “Chang Quan” and also “Unbroken Quan” for its smooth movements as Yangtze River.For it contains eight primary postures(including warding off, rolling back, squeezing, pressing, splitting, pulling, elbowing-striking and shoulder-striking) and five steps(including advancing, retreating, leftward steps, rightward steps and steps when body being erect), it is also called “Thirteen-Form” .During the reign of Emperor Qianlong of Qing Dynasty, Wang Zongyue, a man from Shanxi province, explained it with classic Chinese Philosophy of “Yin” and “Yang” (meaning the two opposing principles in nature, say the negative and the positive), and then he wrote “On Taiji Quan”. Since then, Taiji Quan, the name, has been widely used.
二、太极拳创始人（Initiator of Taiji Quan）
太极拳起源于何时？为何人所创？众说纷纭：一说始于南朝梁代（公元6世纪），为韩拱月所创；一说始于唐代，为许宣平所创；一说始于宋代徽宗年间，为武当丹士张三丰所创。但据考证，张三丰有两人，一人为元末明初辽东懿州人，名全一，又名君宝，号三丰。其人不修边幅行游四方，曾游武当诸岩壑，后人传他是内家拳的始祖，也说这位张三丰传下了太极拳。据武术史学家唐豪考证，张三丰创内家拳和太极拳之说均系误传。应该说，以上诸家所创的是不同时期的内家拳，而非太极拳。目前，一般认为如下一说比较可信：太极拳为明末清初河南温县人陈王廷所创，陈王廷为明末武庠生，曾在河南温县任乡兵守备，入清后隐居乡里。晚年，“闷来时造拳，忙来时种田”（见陈王廷遗诗）。史料表明，他以戚继光《绩效新书?拳经》为蓝本，综合当时民间和军队中流行的拳法，结合古代引导术和吐纳术，吸取阴阳学说与经络学说理论，创长拳“十三势”。这套拳，拳势螺旋缠绕。快慢相间，意、气、形密切结合，把养生、健身、技击合而为一，这就是最初的太极拳，也就是人们现在称的陈式太极拳。
There are many tales about the origin and initator of Taiji Quan. Some said it was founded by Han Gongyue in Liang Period of Nan Dynasty(6th century, AD),some said Xu Xuanping in Tang Dynasty,and Zhang Sanfeng, an alchemist in the Wudang Mountains,during the reign of Emperor Huizong of Song Dynasty. However, according to the textual research there are two Zhang Sanfengs in history. The other one lived in Yizhou of east liaoning in the late Yuan and early Ming Dynasty, whose first name
was Quanyi or Junbao, known as Sanfeng. He was slovenly and wandering all over the country, including all the ridges in Wudang Mountains.It’s said that he was
the father of Neijiaquan, and also Taijiquan. Yet, all these are wrong, according to the studies of Wushu historian Tang Hao. Now people generally believe that Taiji Quan made its debut by Chen Wangting, a garrison commander in Wenxian County, Henan Province in late Ming and early Qing Dynasty.He combined the popular boxing in the folk and army, basing on the “Jixiao new book”, Quanjing(Boxing Text) written by Qi Jiguang. Therefore, Changquan-“Thirteen forms” was established upon the basis of Taoist breathing exercises, applying the theory of the Yin and Yang ,the theory of Jingluo in traditional Chinese medicine. A poem written by him can be as a proof, that is, planting as a working, creating a boxing as an entertainment. This is the original Taiji Quan. Some movements were energetic while other’s were gentle, some rapid while others slow, and one movement followed another in uninterrupted rhythmic harmony, combining health-care, body-building and self-defense with each other,.
三、太极拳流派(Schools of Taiji Quan)
1陈式太极拳(Chen-style)、2杨式太极拳(Yang-style)、3吴式太极拳(Wu-style)、4武式太极拳(Wu-style)、5孙式太极拳(Sun-style)
四、陈式太极拳简介
陈式太极拳流传两路，一路拳动作较简单，柔多刚少，以掤捋挤按四正手为主，采挒肘靠四隅手的运用为辅，用劲以缠丝为主，发劲为辅；动作力求柔顺，以化劲为基础，在外形上具有缓、柔、稳的特色。初练时，动作力求缓和，着重缠丝劲的锻炼。运动起来以身带动手法，要求达到动分（离心力），静和（向心力）不断变化的效果，由于动作速度缓慢，拳架分高、中、低，运动量可以调节，因此既适于身体较好的人用来增强体质，也适用于体弱和某些慢性疾病患者疗病保健。
第二路（炮捶）动作较复杂，要求迅速、紧凑、刚多柔少；用劲以采挒肘靠为主，以掤捋挤按为辅；动作力求坚刚、迅速、着重弹性劲的锻炼。套路中有“窜蹦跳跃，腾挪闪战”的动作，具有快、刚、跃的特色。从外形上看，它运动时不断旋腰转背，旋碗转膀的旋踝转膝，形成一动全动，贯穿整体的一系列螺旋动作，从而可收到开中寓合，合中寓开的统一功用。这套拳由于速度快，爆发力强，比较适于青壮年或体力较好的人练习。
五、陈式太极拳的特点（精要）
1．
大脑支配下的意气运动
2．
身肢放长的弹性运动
3．
顺逆缠丝螺旋运动
4．
立身中正、上下相合的虚实运动
5．
腰脊带头、内外相合的节节贯穿运动
6．
相连不断、滔滔不绝的一气呵成运动
7．
从柔到刚、从刚到柔的刚柔相济的运动
8．
从慢到快、从快到慢的快慢相间的运动
六、太极拳的功能Function of Taiji Quan
太极拳具有独特的强身健体、医疗保健、技击表演、防身自卫、陶冶情操等功能。
Taiji Quan has the special functions of keeping fit, preventing and curing diseases, performing, self-defense and moulding the temperament. Here we mainly talk about the first function and the last one.
（一）
促进生理机能健康
1．
对神经系统的影响
(on Nervous System)
太极拳强调“松静、自然”，以意行气，以气运身。这些要求，对中枢神经系统有着十分重要的保健作用。它可使大脑皮质主动进入良性抑制状态，清除大脑皮质多余紧张度，无论对脑力劳动者还是体力劳动者，都是一种积极性休息，尤其在现代社会，各个行业竞争激烈，人们精神压力极大，神经经常处于高度紧张状态，因此在工作学习之余，习练太极拳，无疑对神经系统有良好的保健作用。
Taiji Quan insists “relaxed, calm and natural movements. It is essential that movements be guided by consciousness. These exercises stimulate the cerebral cortex, causing excitation in certain regions and protective inhibition in others. This enables the cerebrum to rest and relieves the cerebral cortex of redundant strain of modern life, thus helps to cure certain nervous and mental diseases. Hence, after work or study, it is a good means of health care for everyone.
2．
对心血管系统的影响
(on Cardiovascular System)
太极拳与其他剧烈体育运动不同，它的动作柔和缓慢，绵绵不断，这样可促进血液循环，增加血管弹性，增强神经系统对心血管系统的调节功能，维持血压的稳定。因此，长期坚持锻炼，有利于预防高血压和免除心脑血管系统的疾病。
Different from other intensive sports, Taiji Quan has soft and slow and uninterrupted movements, like a flowing stream, which will accelerate blood circulation, improve the elasticity of the vessels, strengthen the controlling of the nervous system to the cardiovascular system, and keep a steady blood pressure. So, continuously practicing Taiji Quan will contribute to preventing high blood pressure and the diseases in the cardiovascular system.
3．
对呼吸消化系统的影响
(on Respiratory and Digestive System)
太极拳要求细、长、匀、深的腹式呼吸，这样可使肺排出大量二氧化碳，吸入较多的氧气，提高肺换气效率，同时增加肺泡组织的弹性，降低肋软骨骨化率，增加胸廓活动度，对呼吸系统有良好的保健作用。同时，细长匀深的呼吸，还可以通过隔肌和胸廓的上下运动，对内脏器官起到按摩作用，使胸腹腔的各个器官血流旺盛，肠胃吸收机能加强，从而也对消化系统产生良好的预防作用。
Taiji Quan requires natural, long, equable, and deep breathing, sometimes involving abdominal respiration. This increase the elasticity of the lung tissues, the respiration magnitude of the chest which helps to retard the ossification of the rib cartilages and ventilatory capacity of the lungs, and improves the exchange of oxygen and carbon dioxide. It does good to respiratory system. Meanwhile, the movements of the stronger diaphragm and muscles of the thoracic walls knead the innards, which improves the digestive capacity of intestines and stomach, thus contributing to preventing the diseases in digestive system.
4．
对骨骼与肌肉的影响
(on Bones ad Muscles)
太极拳是一种柔和缓慢的全身运动，上体要求立身中正，下肢步法稳健轻灵，运动中关节屈伸灵活，这样易使人形成良好的体形。特别下肢要求虚实分明，即：要求一腿支撑体重，一腿虚空。因而下肢骨骼相对受力加长，加上技术动作的不断变换，对锻炼下肢，延缓腿部衰老，培养灵活、柔韧、协调的身体素质均有良好作用。
Taiji Quan, as a soft and slow sport to keep fit, requires upper body being straight, lower limbs steady and light, and joints agilely bending and extending. Meanwhile Taiji Quan requires either an empty step or solid one, in other words, only one leg undertakes the weight of the body most of the times. The bones in lower limbs have a good practice through this long-time bearing the whole body and exchanging of the movements. It retards the aging process of legs and keeps the body more agile, stretchy and harmonious.
（二）
促进心理健康(Training the Mind and the Body)
1．
可使人具有积极健康的心态
(Keep Positive and Healthy Moods)
太极拳强调松静、自然，以意识引导动作，要求“意到身随”，“内外相合”，“身心和谐”，使人进入无忧无虑，无我无他的怡悦境界，从而使人性情开朗，乐观向上。加之配上典雅优美的音乐，舒掌展臂，轻松自如，整个身心得到极大的调节，缓解压力，放松心情，调整心态。
Taiji Quan calls for being relaxed, peaceful and natural. It is the consciousness that leads the movements. It balances the internal environment to apply one’s mind to objective principles. This way of self cultivation helps people to be open and optimistic. If practicing it is with beautiful and classic music, one will feel at ease and much more comfortable.
2．
修身养性，改变人的消极个性
(Cultivate One’s Inborn Nature)
太极拳要求立身中正，形神合一，动作均匀缓慢，似行云流水，连绵不断，动中求静，静中求动，虚实结合，刚柔相济，处处充满哲理，故常练之，可急躁、易怒、焦虑、多疑、心胸狭窄的人，逐渐变成稳健、豁达、沉静、随和、乐观的人，长期不断坚持锻炼，还能培养其坚忍不拔的毅力和沉着冷静的性格，有助于克服散漫、注意力不集中、意志品质薄弱等消极个性行为习惯。
We practicing Taiji Quan, the stance is straightly standing. The movements are slow, like clouds floating in the sky. “Pease coexist with an ease mind; restlessness with a confused mind and peace can cover restlessness.” These are main principles of Taiji Quan. So, practicing Taiji Quan regularly will help withdraw the weak and pessimistic characters and form strong willing and characteristics of calmness and composure.
3．
提高人的社会适应性及人的社会行为水平
(Improving One’s Ability to Adjust to the Society)
练习太极拳多结伴或集体习练，以健身养性为目的，彼此不猜疑，无利益冲突，容易亲近，并且相互切磋技艺，在交流拳艺过程中亦交流了情感，增进理解与信任，改善了人际关系，使人与人的关系更加和谐融洽。在改善人际关系的同时，也提高了自身修养，学会了关心他人，学会奉献，培养人的精神文明，提高人的社会适应性和社会行为水平。
As Taiji Quan aims at cultivating oneself, people often practice it in a group or with partners, and learn from each other without jealousy and suspicion, which helps people understand and have confidence in each other, and people can make many friends and be closer to each other. People learn to develop themselves and take care of others, thus interpersonal relationship is improved.
4．
预防心理因素诱发的多种疾病
(Prevent Diseases Caused by Mental Problems)
现代科学已经证明，许多疾病都与心理失调有关，心理因素可以改变体内激素的平衡，扰乱人体器官系统功能，太极拳是调节心灵的最佳方式之一，在练拳中，既要求从容不迫，心平气和，又要求精神集中，舒适安逸，这对调解忧虑，抑郁，痛苦心情是一剂有效的良药，它能使身心全面放松，解除紧张状态，使大脑皮质在运动中得到充分休息，获得良好的情绪，从而可防止因心理因素诱发的多种疾病。
Modern science has proved that many disease are caused by the psychological maladjustment, psychological elements will change the balance of hormone, disturb the functions of immunity system. Taiji Quan is one of the best ways to adjust one’s mood. When practice, the state of calmness and concentration help to kill grief, anxiety and suffering. Pallium has sufficient rest. Then you will have your body relaxed and release from tension, so as to prevent all kinds of diseases.
（三）
促进潜能开发，培养灵感(Improving the Exploitation of Potential, Spark your Inspiration)
人的悟性也就是灵感，人的大脑中有α波，它的频率为8-14兆赫，另一种β波，它的频率为14-26兆赫。人在清醒状态下进行的思维活动时大脑有上述波形。α波是有规则的调和振动，表示精神集中，大脑中有许多神经回路投入了协调一致的工作。与此相反，β波是不规则、不协调的振动，表示大脑的活动分散，精神不集中。当脑波以α波为主时，大脑的潜意识大门打开，大脑思维可以抓潜意识中所储存的主观信息，使其上升到意识中来，这就产生了智慧火花一闪间的悟性——灵感。太极拳在行拳时，要求松静自然，精神集中，这就是大脑中的α波正常工作，形成和谐振动，从而产生悟性即灵感。
Human’s savvy is inspiration. There are two kinds of wave existing in our brain, one is Alpha wave whose frequency ranges from 8 to 14 MHz, the other is Beta wave whose frequency ranges from 14 to 26 MHz. Both of them work when thinking activity processes under a sober condition. Alpha wave characterizes with regular coordinated vibration which indicates concentration and that many nervous circuses in brain involved in this coordinating work. And conversely, Beta wave characterizes with irregular and uncoordinated vibration which indicates scattered activity in brain and aprosexia. When Alpha wave is predominant, the potential consciousness was open up, thinking activity can seize the subjective information reserved there and levitate it into consciousness, thus spark your wisdom, a flash savvy-inspiration. When practicing Taiji Quan, it is required to be calm, relaxed and natural as well as concentration. All these movements promote the coordinated vibration of Alpha wave which borne our inspiration. |
发表于 2009-11-30 08:29:00
