3_100926162937_1[導語]太極拳是我國一項傳統的武術健身運動。不少研究表明,中老年人聯繫太極拳對防止心血管疾病、改善肺功能、調節植物神經功能以及增強免疫力、延緩衰老有明顯的作用。同時也能改善體虛腎虧引起的失眠、多夢等症狀,可明顯改善睡眠質量。
太極拳的練習,即「腹式呼吸」,通過腹腔壓力的改變,使胸廓容積增大,胸腔負壓增高,上下腔靜脈壓力下降,血液回流加速。由於腹腔壓力的規律性增減,腹內臟器活動加強,改善了消化道的血液循環,促進消化道的消化吸收功能,防止便秘。科學研究表明,打太極拳時全身骨骼肌的周性收縮和舒張,可以加強血液循環。更重要的是由於肌肉運動,可使全身皮膚、肌肉、內臟中儲備的毛細期血管網擴張,導致血壓下降,可有效地防止夜間發生心腦血管急症。

練太極拳可以調整神經功能活動,使高度緊張的精神狀態得到恢復,陰陽達到平衡。因此,通過練拳養神,能够治療神經衰弱、健忘失眠、神志不寧等症。

可見,睡前練太極拳,既能有效地改善睡眠,又能防治多種疾病,是中老年人養生保健的上乘方法。540250_347031575379936_1662802538_n

[lead] the Taijiquan is our country tradition martial arts health sports. Many research indicated that the middle-aged person and old person relates the Taijiquan to prevent the cardiovascular disease, the improvement lung function, the adjustment nervus autonomici function as well as the enhancement immunity, the postpone senility has the obvious function. Simultaneously can also improve symptoms and so on losing sleep which, multi-dreams the impotent deficiency of vitalness of the kidneys causes, may improve the sleep quality obviously. The Taijiquan practice, namely “the abdominal breathing”, through the abdominal cavity pressure's change, causes the chest gallery volume to increase, the chest cavity negative pressure advances, high and low venae cavae drop of pressure, blood backflow acceleration. As a result of the abdominal cavity pressure's regular fluctuation, the endo-abdominal internal organs activity strengthened, improved digestive tract's blood circulation, promoted digestive tract's digestion absorption function, prevented the constipation. The scientific research indicated that practices when the Taijiquan whole body skeletal muscle's Zhou Xing contracts and the diastole, may strengthen the blood circulation. As a result of the muscular motion, may make the capillarity time network of bloodvessels which more importantly in the whole body skin, the muscle, the internal organs stockpile to expand, causes the blood pressure to drop, but prevents to send at night effectively entertains feelings the blood vessel of brain acute disease. Practices the Taijiquan to be possible to adjust the nerve function activity, enables the highly tense state of mind to obtain the restoration, the masculine and feminine elements achieves balanced. Therefore, through practices boxing maintains mental tranquility, can treat the neurasthenia, forgetful losing sleep, state of mind not Ningxia and so on sickness. Obviously, before resting, practices the Taijiquan, both can improve the sleep effectively, and can prevent and control many kinds of diseases, is the middle-aged person and old person keeping in good health health care excellent method.http://zy.china.com.cn/zyts/zyys/yszt/49415.html

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