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article------>{"id":286,"cid":28,"subCid":"","title":"养生桩简述","shortTitle":"0","tagId":"","attr":"","articleView":null,"source":"网络","author":"admin","description":"养生桩历史","img":"","content":"<p>养生之术历史悠久,方法繁多,锻炼方式虽各有不同,但总的目的都是为了祛病延年,防止早衰。回忆数十年来我对养生术的学习和锻炼,自觉简而易行,受益很大的是站桩(养生桩)。</p><p>站桩的姿势大体可分站式、坐式、卧式、行走式、半卧式等类型,每个类型可分为几种,甚至几十种不同姿势。虽然姿势种类繁多,但除行走以外,都有个共同特点,就是开始练功时要做到闭目,凝神静气,然后慢慢地把姿势摆好,使躯干四肢一直保持不动,直到锻炼结束。初练站桩的人,可以先练站式。站式练功开始时,要两脚八字型分开,宽度与肩齐,两腿保持一定的弯曲度,臀部似坐,再把双手抬起,抬手的位置要求是高不过眉,低稍过脐,近不贴身,远不过尺,臂半园,腋半虚,左手不往右身来,右手不往左身去,动作变化在这范围内。站桩每天可站两三次,开始每次作十分钟左右,以后逐渐延长到四十分钟,下面谈站桩问题的几个体会。</p><p>养生桩的起源和作用</p><p>养生桩是由我国“形意拳”的站桩演变而来。所谓“形意”者即:以形取意,以意象形,意自形生,形随意转,也就是形体精神同时锻炼的一种基本运动。它的基本作用,一方面能使中枢神经得到休息,另方面能促进血液循环,增强个人系统的新陈代谢。中枢神经得到充分休息,调节功能就会加强,血液循环加速和新陈代谢增强,使五脏六腑四肢百骸得到充分的灌溉。如果全身润泽生机旺盛就能达到祛病延年的目的。</p><p>养生桩的特点</p><p>健身之术虽繁多,但总的不外乎两大类——即动、静两种。一般说来,运动是强身健骨的体育活动,静功多是锻炼内在的真气,充实三宝(神、气、精)。站桩是精神、形体同时锻炼的一种方法,它的主要特点是在练功的时候,不一定要注意呼吸和意守丹田,一般通过姿势、动静、虚实调配与适宜的意念活动,就可达到腹式呼吸的要求和入静的目的。锻炼中虽然讲究形式,但不必拘泥,虽言意念,但不必执着。它不仅能锻炼体力,而且简便易行,无论行、坐、卧、立,随时随地都可以练功。</p><p>姿势和时间的掌握</p><p>养生桩虽然是一种静中求动,动中求静的功夫,初学者按照一定的姿势做下去,但也不宜固定姿势和时间,可以根据体质的强弱和病情的不同给以适当的安排,不要超过学者本身的负担能力。一般说来,姿势不宜多变,因为在神静气平和姿势安定后,血液循环开始动打乱。所以,先师一再提醒我们:“大动不如小动,小动不如不动,不动之动才是生生不已之动。”但是,若真正掌握了内在运动规律,能在形体的变动中毫不减低内在的运动时,则可随意变更,不受姿势限制。先师所谓“形意是不求形骸似”就是这个意思。练功时间最好让学者自己掌握,如觉轻松愉快全身舒适,则可多站些时间,如感疲倦不适或神思烦乱,则必须停止练习,不要勉强支持。</p><p>松紧问题</p><p>站桩是一种无力中求有力,不动中求微动,微动中求速动的运动。形体愈松,血液循环愈快,气力增长愈快。如用力,则身必发紧,全身失灵,甚至有血气阻塞之弊。这种力量主要是精神的无形的,如有形着力则失去运动本质。故先师一再告诉我们:“有形则破体,无形则神聚,”也就是说,形体尽量放松,精神尽量收敛,虽外形拙笨,而神意灵巧,功作久者自有体会。</p><p>肌肉锻炼</p><p>“肌肉若一”,是锻炼中进一步的功夫,这与口述有密切的联系,就是姿势改变一点,使肌肉的运动进一步增强。若没有这步功夫做基础,任何动作也没有耐劳和持久的能力,但是,在肌肉锻炼的同时,不应该放弃精神的修养,仍是以形为本,以意为用。为此,加强运动,即可减轻疲劳,减低疲劳正是为了加强运动。所以,把锻炼和休息应看作是一件事。但是调配适量,使学者在不知不觉中增强持久耐劳能力。并注意到:在加锻炼的同时,要尽量减少大脑和心脏的负担,以舒适得力为原则。</p><p>调配原则</p><p>1.姿势调配:姿势的变化建立在意识的基础上,反过来说,形式也可以改变意识,所谓“意自形生,形随意转”的基本道理,就在这里。在调配方面,根据学者的具体情况,不外乎高低左右,单重双重。不论头、手、身、肩、肘、膝、髋等,都要有单双、松紧、虚实、轻重之别。凡是轻微细小之处,都要如此。</p><p>2.内脏调配:内脏调配的关键是——意念领导心理,影响生理,生理作用心理,互相作用。这种调配,必须通过学者的主诉后,从意念上给以暗示,必要时也可以通过机体的局部调配而直接影响某一脏器。以上所说的调配,仅是一般要领,也是针对初学者提出的。如果功行已久,有了深刻体会后,这些方法就无关重要。</p><p>克制杂念问题</p><p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n</p><p>因为这项运动是一种双重锻炼,不仅锻炼机体,而且能驯服精神,所以,克制杂念也是比较重要的,但是人的思想是广泛的,尤其成年人杂念更多,一般来说排除杂念是不易的。因此,多数学习养生者都把排除杂念看成一个困难问题,注意追人静,但却不知追求愈急,精神负担越大,以贼攻贼,贼去贼人,前念未消,后念又起,为此,历来养生学家设有许多方法,如外按内托等,对初学者有许多帮助。但以本人体验,惟有采用任意自然不加克制,来者不拒,去者不留的方法,才能恢复和稳定精神。在杂念干扰厉害,本身应象烘炉大冶一样,宇宙间万事万物尽在我淘溶中,这样,往往不期却而却,不期制而制的情况下而达到人静。以上介绍,只能参考,不可执以为主,必须亲自锻炼体验。</p><p><br></p>","status":0,"pv":1674,"link":"1","createdAt":"2019-03-11T03:07:21.000Z","updatedAt":"2024-12-05T01:17:47.000Z","field":{},"tags":[]}
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