https://genki.gzen.io/tags/%E6%B0%94%E5%8A%9F/ Recent content in 气功 on 元気・健康笔记 Hugo -- gohugo.io zh-CN © 2026 Sun, 05 Apr 2026 00:00:00 +0000 https://genki.gzen.io/qigong/ba-duan-jin/ Sun, 05 Apr 2026 00:00:00 +0000 https://genki.gzen.io/qigong/ba-duan-jin/ <h2 class="relative group">什么是八段锦 <div id="什么是八段锦" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e4%bb%80%e4%b9%88%e6%98%af%e5%85%ab%e6%ae%b5%e9%94%a6" aria-label="锚点">#</a> </span> </h2> <p>八段锦（Bā Duàn Jǐn）是中国最古老、流传最广的健身气功之一。「八段」指八节动作，「锦」意为精美华丽——将这八节动作比作光彩夺目的锦缎。</p> <p>起源可追溯至<strong>北宋时期</strong>（约公元12世纪），相传由八仙之一钟离权所传，亦有说岳飞所创。清代宫廷中广泛习练，现有坐式与立式两种版本。本文介绍<strong>立式八段锦</strong>。</p> <p>整套练习约 <strong>10–15分钟</strong>，无需器械，约2×2米空间即可完成。</p> <h2 class="relative group">功法总图 <div id="功法总图" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e5%8a%9f%e6%b3%95%e6%80%bb%e5%9b%be" aria-label="锚点">#</a> </span> </h2> <figure class="excalidraw-figure" style="margin:1.5rem 0;text-align:center;"> <img src="https://genki.gzen.io/diagrams/ba-duan-jin.svg" alt="八段锦八式示意图" style="max-width:100%;border-radius:0.5rem;box-shadow:0 2px 12px rgba(0,0,0,0.10);" loading="lazy" /> <figcaption style="margin-top:0.5rem;font-size:0.875rem;opacity:0.7;">八段锦八式 · 按图对照练习</figcaption> </figure> <h2 class="relative group">练习前准备 <div id="练习前准备" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e7%bb%83%e4%b9%a0%e5%89%8d%e5%87%86%e5%a4%87" aria-label="锚点">#</a> </span> </h2> <p><strong>时间</strong>：早晨起床后（辰时，7–9时，胃经当令）或傍晚为佳<br> <strong>场所</strong>：通风良好，空气清新<br> <strong>着装</strong>：宽松舒适，平底软鞋或赤足<br> <strong>呼吸</strong>：全程腹式深呼吸，鼻吸鼻呼，口唇轻合<br> <strong>心态</strong>：排除杂念，意守丹田（下腹部）</p> <hr> <h2 class="relative group">第一式：双手托天理三焦 <div id="第一式双手托天理三焦" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e7%ac%ac%e4%b8%80%e5%bc%8f%e5%8f%8c%e6%89%8b%e6%89%98%e5%a4%a9%e7%90%86%e4%b8%89%e7%84%a6" aria-label="锚点">#</a> </span> </h2> <p><strong>动作要领</strong></p> https://genki.gzen.io/qigong/ Sun, 05 Apr 2026 00:00:00 +0000 https://genki.gzen.io/qigong/ https://genki.gzen.io/qigong/taiji-jichu/ Sun, 05 Apr 2026 00:00:00 +0000 https://genki.gzen.io/qigong/taiji-jichu/ <h2 class="relative group">何为太极拳 <div id="何为太极拳" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e4%bd%95%e4%b8%ba%e5%a4%aa%e6%9e%81%e6%8b%b3" aria-label="锚点">#</a> </span> </h2> <p>太极拳（Tài Jí Quán）是中国传统内家武术，也是最受认可的医疗气功之一。「太极」出自道家哲学——《易经》所言「太极生两仪」，即阴与阳由混沌之初分化而出。</p> <p>太极拳将武术、气功与道家哲学融为一体，以慢而连绵的动作引导气（qì）在经络中流通，从而达到<strong>强身健体、调和气血、宁心静气</strong>的目的。</p> <h2 class="relative group">历史溯源 <div id="历史溯源" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e5%8e%86%e5%8f%b2%e6%ba%af%e6%ba%90" aria-label="锚点">#</a> </span> </h2> <table> <thead> <tr> <th>时期</th> <th>事件</th> </tr> </thead> <tbody> <tr> <td>明末清初（约17世纪）</td> <td>陈王廷创编陈式太极拳，融合道家导引与武术</td> </tr> <tr> <td>清代</td> <td>杨露禅学习陈式，改编为柔缓的<strong>杨式太极拳</strong>，传入北京</td> </tr> <tr> <td>民国至现代</td> <td>吴式、武式、孙式相继发展；1956年国家规范化<strong>二十四式简化太极拳</strong></td> </tr> <tr> <td>2020年</td> <td>太极拳被列入<strong>UNESCO人类非物质文化遗产</strong></td> </tr> </tbody> </table> <h2 class="relative group">太极的阴阳哲学 <div id="太极的阴阳哲学" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e5%a4%aa%e6%9e%81%e7%9a%84%e9%98%b4%e9%98%b3%e5%93%b2%e5%ad%a6" aria-label="锚点">#</a> </span> </h2> <p>太极拳的一切动作都体现阴阳对立统一：</p> <ul> <li><strong>虚实</strong>：每一步重心转换，虚脚轻灵，实脚沉稳</li> <li><strong>开合</strong>：吸气为合（内收），呼气为开（展放）</li> <li><strong>刚柔</strong>：以柔克刚，四两拨千斤</li> <li><strong>动静</strong>：外动而内静，形虽动而心始终归于中定</li> </ul> <blockquote><p>「动之则分，静之则合。」—《太极拳论》王宗岳</p></blockquote> <h2 class="relative group">太极与中医 <div id="太极与中医" class="anchor"></div> <span class="absolute top-0 w-6 transition-opacity opacity-0 -start-6 not-prose group-hover:opacity-100 select-none"> <a class="text-primary-300 dark:text-neutral-700 !no-underline" href="#%e5%a4%aa%e6%9e%81%e4%b8%8e%e4%b8%ad%e5%8c%bb" aria-label="锚点">#</a> </span> </h2> <p>从中医视角，太极拳通过以下机制养生：</p>