I-Tai Shi bubungqina bumnini bomzimba obuvela kwiChina yamandulo, ngamanye amaxesha kuthiwa uhambela ekucamngeni. I-Tai Shi iqinisa kwaye iphilisa umphefumlo nomzimba, iyomeleza i-psyche, ngenjongo kwaye izuze umgangatho womzimba womntu-yenza ngcono ukulungelelanisa, umqondo wokulinganisela, i-tone ye-muscle kwaye ikuvumela ukuba uqonde kakuhle umzimba wakho. Le ndlela yindlela yakudala yokukhulula ukukhathala, ehambelana nokulawula i-Shi yamandla, ejikeleza emzimbeni wethu. Izinto ezisisiseko ze-tai shi, impembelelo yayo emzimbeni, inzuzo kunye nempawu, kwakunye neendlela ezisisiseko zesiCyna gymnastics tai shi zichazwe ngezantsi.
Umsunguli we-Tai Shi ngumninimzi waseTshayina uChan San Feng, owayengumlandeli weTaoism. Ngendlela yakhe yokuqonda umzimba, wabeka imali kwimigaqo-siseko yale mfundiso yefilosofi: indalo iyintlangano ehambelanayo ye-yang ne-yin, ukuhamba ngokukhawuleza ukusuka kwinye ixesha ukuya kwelinye, ukususela ekuzalweni kuya ekufeni. Ngokutsho kwefilosofi yaseThailand, ukulinganisela ngokomzimba kukubalulekileyo kukuthula komphefumlo kwaye ngokwenene luhlobo lobugcisa bokulwa nokuzikhusela, oluhambelana nokucamngca. Kuphela okuvela kwezinye izinto zobugcisa be-martial taisha ezahlukeneyo kuba ayithwali amandla kunye nobudlova, kodwa kusekelwe kukuhlalisana ngokuzinzile nokusingqongileyo.
Izenzo ze-tai shi ziluhlu olude lwezinto ezihamba phambili ezenziwa ngokulandelana ngokulandelelana okumiselwe ngumsunguli. Ezi ntshukumo zinceda amandla angaphakathi ka-Shi aphumelele ngokungahambiyo kuwo wonke umzimba kwaye ngaloo ndlela anikezele ekuveleni kokuvisisana komphefumlo nomzimba. Ukunyakaza okulawulwa komoya kunye nokuphefumula komzimba kubaluleke kakhulu kwi-taisha kwaye kunemiphumo ebalulekileyo kuyo yonke imvelo ngokuphucula ukulungelelaniswa kunye nempilo yomzimba.
Yintoni i-taisha isinika yona?
I-Tai Shi izokukunceda uzive ungcono kwaye uqiniseke ngakumbi, iya kukufundisa indlela yokulawula umsebenzi wezitho zakho. Ukunyuswa okuphindaphindiweyo okuhambayo kuhamba kunye nokuphumula ngokukhawuleza kunye nokuphazamiseka kwaye kunokukunika umfanekiso opheleleyo ngakumbi ukuba umzimba wakho wonke usebenza njani. Oku, kuphucula, ukuphucula i-posture, kukunceda ukuphucula ukulungelelanisa kunye nomqondo wokulinganisela, kunceda ukuphucula izihlunu kunye nokunciphisa ukuphazamiseka emathambo kunye namalungu. Ngeyure elilodwa loqeqesho, uya kulahla ama-khalori angama-300. kwaye ngenxa yoko uza kufumana ilungu elithembekileyo nelincinane. Inkqubo yakho yokugaya iya kusebenza njengewashi, kubalulekile ukugcina ingqondo yokukhulula kunye nomoya omhle. Kodwa iinjongo eziphambili ekusebenziseni iimpawu ze-gynastics tai shi kufuneka zibe yinto yokufumana isimo esiqhelekileyo esingokwenyama nesokomoya. Ukunyakaza okufutshane kunye nokulawulwa ngokufanelekileyo "amathambo" kunye nemisipha kwezinye iindawo zomzimba, ukulawula imeko yabo nokuphucula ukusebenza kwabo. Oku kudlalwa ngqalelo xa kuqhuba imveli yendabuko.
Ukuzivocavoca rhoqo kwe-tai shi kuya kunceda ukuqinisa amathambo, ukwandisa ukuguquguquka kwamalungu, kunye nokuthintela okunjalo isifo esifanayo phakathi kwabasetyhini njenge-osteoporosis. Ngenxa yokuphefumula, ukujikeleza kwegazi kuphucula kwaye iindonga zemigudu yegazi ziyaqiniswa, zizalise ngokucocekileyo, zenziwe nge-oxygen, igazi. Uphando lwabantu abaneminyaka engama-50 ukuya kweyama-60 ubudala lubonisa ukuba emva kweenyanga ezintandathu zokuqeqesha rhoqo ngemizuzu engama-30 ngosuku, amandla omzimba wesigxina abathathi-nxaxheba batyuka ngama-20%.
Ukulandela isiluleko sabantu abaqhuba i-tai chi iminyaka emininzi, kubaluleke kakhulu ukulandela le migaqo elandelayo:
- Yiba yendalo kwaye ukhululeke, hamba ngokuzenzekileyo kwaye ngokukhululekile, ngaphandle kokunciphisa imisipha yakho. Ukuphefumula ngokuzeleyo kwaye ngokuqhubekayo, kuba imfuno ebalulekileyo yeThi Shi ingamandla kunye nokuthobeka.
- Gcina ingqondo yakho, ungacingi ngantoni na, kodwa uzama ukuzivakalela kangangoko kunokwenzeka, ukwenza imiyalelo yomzimba ukufezekisa ukuhambelana kokuhamba.
- Vumelanisa yonke imizimba yakho yokunyuka, ubophe ndawonye umsebenzi wabo. Hambisa ngokungathi ungaphakathi kwamanzi.
Yiyiphi inzuzo ye Tai Tai?
Ngokuqinisekileyo, enye inzuzo enkulu yokuqhuba i-gymnastics yaseTshayina e-Tai Chi kukuba wonke umntu unokuyenza-abadala kunye nabantwana ngokufanayo. Kwamanye amazwe aseYurophu, njengokuba, umzekelo waseFransi neBelgium, ukusetyenziswa kwetayisha kusetshenziswe abaninzi beengqondo ze-psychotherapists abakholelwa ukuba le mizimba iyanceda kakhulu kwi-psyche kwaye inokunceda ekunyangekeni kwezifo ezahlukeneyo zeengqondo. Abagijimi abaninzi basebenzisa i-tai shek ukuba bafumane ukuxhatshazwa kolukhulu kunye nokusebenza okunzima. I-Tai Shi icetyiswa ngabaphengululi abaninzi kubantwana abanokukhubazeka. Kwaye oku akunjalo ngengozi, kuba umzimba weeek shek ubonakaliswe ngumngcipheko ophantsi wokulimala, obenza ukuba bafanele abantu abadala kunye nabantu abaneengxaki ngamathambo kunye namalungu. Ngoko, ukufunda ukuphucula ukulinganisela kwabo kwintsebenzo, banciphisa kakhulu umngcipheko wokuwa kunye nokwahlukana.
Iiifom zokwenziwa kwee tai
Kwiminyaka emininzi, iimfundiso ze-taish ziye zahlulwa ngeendlela ezahlukeneyo. Bambalwa, kodwa isoloko esetyenziswa rhoqo namhlanje isitayela saseYang. Kubonakala ngokukodwa ngoluhlu lweempawu ezihambayo, ezenziwa ngokukhawuleza, kwaye zongezwa ngokuzola kunye nokuphefumula. Nasiphi na isitayela kukho iifom ezininzi, inani leentshukumo kwelinye ifomu linokuvela kwi-12 ukuya ku-108.
Ngaba uvile nge-uniform kaPat? Le yindlela eqhelekileyo yokwenza ithi shi. Iphunyezwe ngolu hlobo lulandelayo:
- Ngangoko kunokwenzeka, phucula imilenze yakho, nje ukuyibopha kancane emgqeni wakho. Ingongoma yomlenze wesobunxele kufuneka ibe yinto ekhangele phambili, kwaye ilungile - ibuyele emuva. Esi sikhundla sibizwa ngokuba "umculi". Ngesandla sakho sokunene, yenza "umlenze" kwaye wolule ngokwengqondo umgca wesithintelo, uthathe utolo olubuyela kuwe. Gcina isaphetha sakho esicinga phambi kwakho ngesandla sakho sobunxele.
- Dlulisa umthwalo womzimba kwinqanaba lakho lokunxele, ukuphakamisa izithende zakho. Hambisa ukusuka kwicala lasekunene kunye nesundu esicacileyo phantsi kwesandla sakho sobunxele, ngelixa ukhangela isandla sakho sokunene.
- Jikela intloko yakho ngakwesobunxele, ngelixa umbono wakho kufuneka uhanjiswe phambili. Hambisa isandla sokunene kwakhona kwakhona ngentendelezo phantsi, ngokukhawuleza ukuyilungisa. Ingalo yesobunxele ihla emzimbeni kunye nesundu ukuya phezulu.
Into ongaziyo nge-tai shek
Izifundo ezenziwe kwiYunivesithi yase-Illinois ziqinisekisile ukuba amandla e-gymnastics aseTshayina avuselela ukulinganisela kwizigulane ezasinda kwi-stroke. Uhlolisiso lwabandakanya abantu abangaphezu kwe-136 abahlaselwa yintlungu abahlala besenza imizimba yokuthambisa. Babedlelane nokuphefumula, bekwenza umkhuba wokuhlala, ukuhamba nokukhumbula. Emva kweeveki ezingama-6 zeeyure ezingama-3 zokusebenzisa umzimba ngosuku, izigulane zibonisa iziphumo ezintle. Babuyiselwa amandla, intetho kunye nomsebenzi wengqondo.
Kwenye uphando olwenziwa kwiYunivesithi yaseMelika yase-Emory ngo-1995, iziphumo zentlobo ezintathu zeenkqubo zaqhathaniswa, kubandakanywa iTi chi ekungenakungozini kokuwa kwabalupheleyo. Ezi zilandelayo ziphumo zifunyenwe: inkqubo yokuqala yayiqulethe ukusetyenziswa kwamandla kunye nokunyamezela kunye nokusetyenziswa kwemilinganiselo, ubuncipheko bokuwa kwehla kwahlulwa ngo-10%. Inkqubo yesibili yayiquka ukusetyenziswa kwemali kuphela kwaye oku kunciphise umngcipheko ngo-25%. Inkqubo yesithathu, eyayiquka kuphela i-taisha, inciphise umngcipheko wokulimala kwaye iwa ngama-47%.
Ekugqibeleni
- I-Tai Shi ithuthukisa ukugxilwa nokulawulwa kwamalungu;
- Ukuphucula ibhalansi kunye nokuhamba;
- Ukuphuhlisa izihlunu, kwandisa umsebenzi wemoto;
- Unomngcipheko ophantsi owenzakalisayo;
- Oogqirha abaninzi bancoma i-tai shi njengonyango ekwenzeni unyango lwezifo ze-musculoskelet system (i-arthritis, i-curvature yomgudu), kunye nokunceda ekubuyiseni emva kokuhlinzwa;
- Unceda kunyango lwe-neuropsychiatric engafanelekiyo kunye nokugula kwengqondo;
- Kananjalo kungabi ncinane - kuncedisa ekukhuleni ngokomoya komzimba.
I-Chinese gymnastics tai shi bubungcali obufuna ukuvumelana, umonde nenzondelelo. Umgudu owenza ngawo, ngakumbi uya kuzuza kwezi zifundo. Emva kweeseshoni zoqeqesho ezimbalwa, uya kuphawula ukuphuculwa kwindlela oguquguqukayo ngayo, umlinganiselo wokulinganisela kunye nempilo yakho jikelele.