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健身氣功八段錦口訣

健身營養師 2023-12-15 04:55:53

健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)八(ba)段錦口(kou)訣。“健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)·八(ba)段錦”是國(guo)家體育(yu)總局健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)管理中心組織編創的(de)健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)新功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)之(zhi)一(yi)(yi),由北京體育(yu)大(da)學承擔研究(jiu)任務。本書簡要介紹了“健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)·八(ba)段錦”的(de)源流、特點和習練要領,對功(gong)(gong)(gong)(gong)(gong)(gong)(gong)法(fa)(fa)的(de)每(mei)一(yi)(yi)個動作(zuo)都進行了分解說明(ming),并附(fu)有動作(zuo)要點、易犯錯(cuo)誤、糾正方法(fa)(fa)和功(gong)(gong)(gong)(gong)(gong)(gong)(gong)理作(zuo)用,以利(li)于習練者參(can)考對照,不斷提(ti)高,起到祛病強身(shen)(shen)(shen)、延年益壽的(de)作(zuo)用。本書可供健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)輔(fu)導人員及廣大(da)健(jian)(jian)身(shen)(shen)(shen)氣功(gong)(gong)(gong)(gong)(gong)(gong)(gong)愛(ai)好者學習使用。

健身氣功八段錦口訣編輯

預備式口訣

兩足分開平行站,橫步要(yao)與肩同寬,

頭正身直腰松腹,兩膝微屈對足(zu)尖(jian),

雙臂松沉掌下按(an),手(shou)指(zhi)伸直(zhi)要(yao)自然,

凝(ning)神調息垂雙目,靜(jing)默呼吸守(shou)丹田。

兩手托天理三焦口訣

十字交(jiao)叉小腹前,翻掌向上意托天,

左右(you)分(fen)掌撥云(yun)式,雙(shuang)手捧抱式還原,

式隨(sui)氣走要緩慢,一呼一吸一周旋(xuan),

呼氣盡時(shi)停片刻(ke),隨氣而成要自然(ran)。

左右開弓似射雕口訣

馬步(bu)下蹲要穩健,雙手(shou)交叉左胸前,

左推右拉似射箭,左手食指指朝天,

勢隨腰轉換右式(shi),雙手(shou)交叉右胸前(qian),

右推左拉眼觀指,雙手收回式還原。

調理脾胃單臂舉口訣

雙手重疊掌朝天,右上左(zuo)下臂捧(peng)圓,

右掌(zhang)旋臂(bei)托天去(qu),左掌(zhang)翻轉至脾關,

雙掌均沿胃經(jing)走,換臂托(tuo)按一循環,

呼(hu)盡吸足勿(wu)用(yong)力,收式雙掌回丹田。

五勞七傷往后瞧口訣

雙掌捧抱(bao)似托盤,翻掌封(feng)按臂內旋,

頭應隨手向(xiang)左轉,引(yin)氣向(xiang)下至涌泉,

呼氣(qi)盡時平松靜(jing),雙(shuang)臂收回掌朝天,

繼(ji)續運轉成右式(shi),收式(shi)提氣回丹田。

搖頭擺尾去心火口訣

馬(ma)步撲步可自(zi)選,雙掌扶(fu)于膝上(shang)邊(bian),

頭隨呼氣(qi)宜向左,雙(shuang)目卻看右足尖,

吸氣還原接右式,搖頭斜看左(zuo)足尖,

如此往返隨氣練,氣不可浮意要(yao)專。

兩手攀足固腎腰口訣

兩(liang)足橫開一步寬,兩(liang)手平(ping)扶(fu)小腹前,

平分左右(you)向后轉,吸氣(qi)藏腰撐腰間,

式隨氣走定深淺,呼氣彎腰盤足(zu)圓,

手(shou)勢引導勿用力,松(song)腰(yao)收腹(fu)守涌泉。

攢拳怒目增氣力口訣

馬步下蹲眼睜圓,雙拳束抱(bao)在胸前,

拳引(yin)內氣隨腰轉,前(qian)打后拉兩臂旋,

吸氣(qi)收回(hui)呼氣(qi)放,左右輪換眼看拳,

兩拳收回胸前(qian)抱,收腳按掌式(shi)還原。

背后七顛百病消口訣

兩腿(tui)并立(li)撇足(zu)(zu)尖,足(zu)(zu)尖用力(li)足(zu)(zu)跟懸,

呼氣(qi)上頂手下按,落足呼氣(qi)一周天,

如此(ci)反復(fu)共七(qi)遍,全身氣(qi)走回丹田,

全(quan)身(shen)放松做(zuo)顛抖,自然呼吸(xi)態怡然。

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