Ingabe i-Tai Tai Yokwandisa Impilo Yakho Nokuphila?
I-Tai chi ngumkhuba womqondo wengqondo ovame ukusetshenziselwa ukuthuthukisa impilo yengqondo nengokwenyama. Nakuba ekuqaleni kwakhiwa njengezobuciko, kuvame ukuqhutshwa njengendlela yokuzindla. Abaningi be-tai chi basebenzisa le nqubo ukunciphisa ukucindezeleka, kanye nokuthuthukisa ukuma, ukulinganisela, ukuguquguquka kwemvelo namandla.
Ukwengeza, i-tai chi kuthiwa kukhulisa imizwa, kunciphisa ubuhlungu, kuqinisa isimiso somzimba, futhi kuthuthukise impilo yezinhliziyo.
I-Tai chi ihilela ukwenza umzimba ophuthumayo, omnandi ohlanganisa ukunyakaza, ukuzindla nokuphefumula komzimba. Ngokwezimiso zemithi yendabuko yaseShayina , lezi zivivinyo zingasiza ekuvuseleleni ukugeleza kwamandla amakhulu (okubizwa nangokuthi "chi") futhi, futhi, ukukhuthaza ukuphulukiswa ezimo ezihlukahlukene zempilo.
Izinzuzo zezempilo ze-Tai Chi
Eminyakeni yamuva, ucwaningo lubonise ukuthi ukuthatha i-tai chi kungasiza kubantu abanezimo ezithile zezempilo.
Ekuhlaziyweni kocwaningo olwanyatheliswa ku- Complementary Therapies in Medicine ngo-2014, isibonelo, ososayensi bahlaziya izibalo ezingu-21 ezishicilelwe ngaphambilini ezithintekayo iziguli ezingu-1,200 futhi bathola ukuthi i-tai chi ibonakala inemiphumela emihle emiphakathini ehlobene nempilo yokuphila kubantu abanezimo ezingapheli . Ngokusho kwabalobi be-review, i-tai chi ingaba usizo ikakhulukazi ezigulini ezinezimo ezithinta isimo senhliziyo yabo, isifo sokuphefumula, ubuchopho, kanye / noma impilo ye-musculoskeletal.
Nakhu ukubuka okunye okutholakele okuyinhloko kusuka ocwaningweni olutholakalayo ku-tai chi kanye nezinzuzo zezempilo ezingenzeka:
1) i-osteoarthritis
Kunobunye ubufakazi obukhuthazayo obukhomba ukuthi i-tai chi ingasiza ekulawuleni ubuhlungu kubantu abane-osteoarthritis yamadolo, ngokusho kokubuyekezwa kocwaningo okushicilelwe ku- Clinical Rheumatology ngo-2008.
Kodwa-ke, ukubuyekezwa nakho kutholakala ubufakazi obuncane bokuthi i-tai chi ingasiza ekuthuthukiseni umsebenzi womzimba ezigulini ze-osteoarthritis.
Okuhlobene: I- Osteoarthritis Yezinhlungu Zokuthola Izinhlungu
2) Izifo Zenhliziyo
Ukubuyekezwa kocwaningo olwanyatheliswa kuyi- Journal of Cardiopulmonary Rehabilitation and Prevention ngo-2009 kunqume ukuthi i-tai chi ingaba usizo njengokwelashwa okungeziwe kwezinye iziguli ezinesifo senhliziyo noma engozini yesifo senhliziyo. Ekuhlaziyweni kwabo kwezifundo ezingu-29 ezishicilelwe ngaphambili, abalobi be-review baqaphele ukuthi umkhuba we-tai chi wawuhlotshaniswa nokuthuthukiswa kokulawulwa kwegazi nokusebenzisa amandla.
Ngaphezu kwalokho, ukubuyekezwa kocwaningo okushicilelwe ku- Cardiology eVimbelayo ngo-2008 kubonisa ukuthi ukwengeza i-tai ku ohlelweni lwakho lokulawulwa kwengcindezi yegazi kungasiza ekunciphiseni ukucindezelwa kwegazi.
Okuhlobene: Indlela Yokwemvelo Yokucindezela Kwegazi Eliphakeme
3) Izifo zikaPasinson
Kuyashesha ukutshela ukuthi i-tai chi ingase izuzise abantu abane-Parkinson's disease, iphakamisa ukubuyekezwa kocwaningo olwanyatheliswa ku- Parkinsonism & Related Disorders ngo-2008. Ngesikhathi ukubuyekezwa kuthola ubufakazi bokuthi ukwenza i-tai chi kungasiza ekuvimbeleni ukuwa kwamagciwane kaPasinson, abalobi balo bayabika ukuthi Ucwaningo olutholakalayo ngalesi sihloko lubhekana neziphambeko ezibalulekile.
Okuhlobene: 3 Ukwelashwa Okunye Kwezifo ZasePasinson
4) Impilo yengqondo
Ukuze kubuyekezwe ucwaningo kwi- International Journal of Behavioral Medicine ngo-2014, abaphenyi bamisa phezulu izifundo ezingu-42 ezishicilelwe ngaphambilini ezihlola imiphumela ku-tai chi ekusebenzeni kwengqondo. Nakuba izifundo ezibukeziwe zibonise ukuthi i-tai chi ingaba nemiphumela emihle ezindabeni ezifana nokucindezeleka, ukukhathazeka nokucindezeleka, abalobi bokubukeza babhala ukuthi lezi zifundo zinezilinganiso ezinkulu nokuthi ukucwaninga okwengeziwe kuyadingeka ukuze kutholakale imiphumela ye-tai chi empilweni yengqondo.
Okuhlobene: 8 Ukulungiswa Kwemvelo Nokucindezeleka Kwemvelo Ukukhathazeka
Izinzuzo Eziningi
Ukucwaninga okuvelayo kuphakamisa ukuthi i-tai chi ingasiza futhi ukuphatha ezinye izimo zezempilo eziningana, kuhlanganise nobuhlungu be-back and fibromyalgia .
Kukhona nobufakazi bokuthi i-tai chi ingasiza ekukhuthazeni ukuvuselelwa kusuka kwesifo, nokuthuthukisa ikhwalithi yokuphila, ukunciphisa ukukhathala, nokuqinisa umsebenzi wokuzivikela omzimba kubantu abanomdlavuza.
Ukuphepha nemiphumela emibi
Ngenkathi i-tai chi ibonakala iphephile kubantu abaningi abanempilo (uma kwenziwa kahle), akufanele isetshenziswe njengengxenye yokunakekelwa okujwayelekile ekwelapheni isimo sempilo esingapheli. Futhi, uma unesimo sempilo esifana ne-arthritis, kubalulekile ukubonana nodokotela wakho ngaphambi kokuqala i-tai chi ukuze ubone ukuthi kufanelekile yini.
Indlela Yokusebenzisa Tai Chi
I-Tai chi ivame ukufundiswa ngamaqembu ezikhungo zezempilo, izikhungo zomphakathi, amahhovisi kanye nezikole. Ungakwazi futhi ukufunda amasu we-tai evela ezincwadini, nakuzo izinsiza zomsindo nevidiyo. Kodwa-ke, Isikhungo sikaZwelonke seMpilo eQinisekisa nokuHlanganisa sixwayisa ukuthi ukufunda i-tai evela kwividiyo noma encwadini akuqinisekisi ukuthi uhamba ngendlela efanele noma ngokuphepha.
Ukubizwa ngegama: tai-chee
Futhi eyaziwa ngokuthi: tayi chi, tai chi chuan, tai chi chih, tai ji juan, tai ji quan, taijiquan, tai ji, taiji, shadow boxing
Imithombo
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Lee MS1, Pittler MH, Ernst E. "Tai chi ye-osteoarthritis: ukubuyekezwa okuhlelekile." I-Clin Rheumatol. 2008 Feb; 27 (2): 211-8.
U-Lee MS1, uLam P, u-Ernst E. "Ukusebenza kwe-ti chi yesifo sikaParkinson: ukubuyekezwa okubucayi." I-Parkinsonism Relat Disord. 2008 Dec; 14 (8): 589-94.
Li G1, Yuan H2, iZhang W2. "Imiphumela ye-Tai Chi mayelana nekhwalithi ehlobene nempilo yokuphila ezigulini ezinezimo ezingapheli: ukubuyekezwa okuhlelekile kwezilingo ezilawulwa ngokungahleliwe." Qedelela i-Ther Med. 2014 Aug; 22 (4): 743-55.
Isikhungo Sikazwelonke SokuQinisekisa NeMpilo Ehlanganisayo. "Tai Chi noQi Gong." I-NCCIH Inombolo Yokushicilela: D322. Agasti 2015.
Wang C1, Schmid CH, Rones R, uKalish R, Yinh J, Goldenberg DL, Lee Y, McAlindon T. "Isivivinyo esingenasici se-ti chi for fibromyalgia." N Engl J Med. 2010 Aug 19; 363 (8): 743-54.
Wang F, Lee EK, Wu T, Benson H, Fricchione G, Wang W, Yeung AS. "Imiphumela ye-tai chi ngokucindezeleka, ukukhathazeka, nenhlalakahle yengqondo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta." Int J Behav Med. 2014 Aug; 21 (4): 605-17.
Yeh GY1, Wang C, UWayne PM, uPhillips R. "Ukuzivocavoca kwe-Tai chi kweziguli ezinezimo zenhliziyo kanye nezimo eziyingozi: UKUBUYISWA KWEZIMPILO." J Cardiopulm Rehabil Prev. 2009 Meyi-Jun; 29 (3): 152-60.
Yeh GY1, Wang C, uWayne PM, uPhillips RS. "Umphumela we-tai chi umsebenzi wokucindezelwa kwegazi: ukubuyekezwa okuhlelekile." Prev Cardiol. 2008 Spring; 11 (2): 82-9.
Zeng Y1, Luo T2, Xie H2, Huang M3, Cheng AS4. "Izinzuzo zezempilo ze-qigong noma i-tai chi yeziguli zomdlavuza: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta." Qedelela i-Ther Med. 2014 Feb; 22 (1): 173-86.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa noma iyiphi enye imithi noma wenze ushintsho ohlelweni lwakho.