Ngaba i-Tai Tai ikhuthaza impilo yakho kunye nokuphila?
I-Tai chi isenzo somzimba esivame ukusetyenziswa ukuphucula impilo yengqondo kunye nempilo. Nangona ekuqaleni kwaphuhliswa njengobugcisa bokulwa, kudla ngokuqhelekileyo njengendlela yokucamngca. Iingcali ezininzi ze-tai zi zisebenzisa olu buchule ukwenzela ukunciphisa uxinzelelo, kunye nokuphucula isithuba, ukulinganisela, ukuguquguquka, kunye namandla.
Ukongezelela, i-tai chi kuthiwa yandisa imvakalelo, inciphisa intlungu, iqinisa amandla omzimba kunye nokuphucula impilo yempilo.
I-Tai chi ibandakanya ukuqhuba izinto ezincinane, ezivakalayo ezidibanisa ukunyakaza, ukucamngca kunye nokuphefumula kwesigqi. Ngokuya kwimigaqo yemveli yendalo yaseTshayina , ezi zifundo zingancedisa ukuhamba kwamandla amakhulu (okubizwa nangokuthi "chi") kwaye, kwakhona, ukukhuthaza ukuphulukiswa kwiimeko ezahlukeneyo zempilo.
Izinzuzo zezeMpilo zeTai Chi
Kwiminyaka yakutshanje, uphando lubonise ukuba ukuthatha i-tai chi kunokunceda abantu abaneemeko ezithile zempilo.
Kuphando lokuphanda olupapashwe kwiiNkcazo zoLondolozo lweeMpilo ngo -2014, umzekelo, izazinzulu ziye zahlalutya iimvavanyo ezingama-21 ezipapashwe ngaphambili zizonke izigulane ezingama-1,200 kwaye zafumanisa ukuba i-tai iyabonakala ibe nemiphumo emihle kwimpilo enxulumene nempilo yabantu abaneengxaki ezingapheliyo . Ngokutsho kwababhali beengxelo, i-tai chi inokuba luncedo kakhulu kwizigulane ezineemeko ezichaphazela zabo i-cardiovascular, i-breathing, ingqondo, kunye / okanye impilo ye-musculoskeletal.
Nanku ukukhangela kwezinye iziphumo eziphambili ezivela kwiziphumo zophando kwi-tai chi kunye neenzuzo zayo zezempilo:
1) I-osteoarthritis
Kukho ubungqina obukhuthazayo obubonisa ukuba i-tai chi inokunceda ukulawula intlungu kubantu abane-osteoarthritis yamadolo, ngokubhekiselele kuphando lokuphanda olupapashwe kwi- Clinical Rheumatology ngo-2008.
Nangona kunjalo, ukuphononongwa kwakhona kwafumanisa ubungqina obuncinane bokuthi i-tai chi inokunceda ukuphucula umzimba kwizigulane ze-osteoarthritis.
Idibeneyo: I- Osteoarthritis I-Pain Relief Reedies
2) Izifo zentliziyo
Uhlolo lokuphanda olupapashwe kwi- Journal of Cardiopulmonary Rehabilitation and Prevention ngo-2009 lucacise ukuba i-tai chi inokuba luncedo njengonyango olongezelelweyo kwizigulana ezineentsholongwane zomzimba okanye zisengozini yokugula kwesifo senhliziyo. Kuhlalutyo lwabo lweengxelo ezingama-29 ezishicilelwe ngaphambili, abalobi be-review baqaphele ukuba umkhwa we-tai uhlanganiswe nophuculo lokulawula uxinzelelo lwegazi kunye nokusebenzisa amandla.
Ukongezelela, uphando oluphandwe kwi- Cardiology ye-Preventive ngo-2008 lubonisa ukuba ukongeza i-tai chi kwisicwangciso sakho sokulawula uxinzelelo lwegazi kunokuncedisa ekunciphiseni ukunyanzeliswa kwegazi.
Idibeneyo: Indlela yeNdalo yokuPhathwa kweGesi ephezulu
3) Izifo ze-Parkinson
Ngokukhawuleza ukuxelela ukuba i-tai chi inokunceda abantu abanesifo sika-Parkinson, ibonisa ukuphononongwa kuphando olupapashwe kwi- Parkinsonism ne-Disorders echaphazelekayo ngo-2008. Nangona ukuhlaziywa kufumene ubungqina bokuthi ukuqhuba i-tai chi kunokunceda ukuthintela ukuwa kwezigulane zikaParkinson, abalobi balo bayaqaphela ukuba Uninzi lwaphando olukhoyo kwesi sihloko lubhekene neziphene ezibalulekileyo.
Idibeneyo: 3 Unyango oluthile lweZifo ze-Parkinson
4) Impilo yengqondo
Ukuphonononga uphando olushicilelwe kwi- International Journal of Medicine Behavior ngo-2014, abaphenyi banomlinganiselo ongama-42 ophando olupapashwe ngokutsha kwimpumelelo kwi-tai chi kwi-psychological wellbeing. Nangona uphando oluye lwahlolwa lubonise ukuba i-tai iyinokuba nemiphumo emihle kwimibandela enjengokuxinezeleka, ukuxhalaba kunye nokuxinezeleka, abalobi bahlaziyi bayiqonda ukuba ezi zifundo zinemiqathango eninzi kwaye ukuba kuphando olunye lufunekayo ukuze kusekwe iziphumo ze-tai chi kwimpilo yengqondo.
Idibeneyo: 8 IziNyango zokuPhukisa kweNdalo kunye neZilungiso zendalo zoNxhalabo
Iingenelo ezingaphezulu
Uphando olusakhulayo lubonisa ukuba i-tai chi inokukunceda ekuphatheni ezinye iimeko zezempilo, kubandakanywa intlungu emva kunye ne- fibromyalgia .
Kukho ubungqina bokuba i-tai chi inokunceda ukuphucula ukuhlaselwa, kunye nokuphucula umgangatho wobomi, ukunciphisa ukukhathala, nokukhuthaza umsebenzi wokuzivikela kumntu onomdlavuza.
Ukhuseleko kunye nemiphumo emibi
Nangona i-tai i ibonakala ikhuselekile kubantu abanobuchopho (xa senziwe ngokuchanekileyo), akufanele isetyenziswe njengenxalenye yokunyamekela okuqhelekileyo kunyango lwempilo engapheliyo. Kwakhona, ukuba unempilo yempilo efana ne-arthritis, kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala i-tai chi ukuze ubone ukuba kulungile kuwe.
Indlela yokwenza iTay Chi
I-Tai chi ihlala ifundiswa kumaqela kumaziko empilo, amaziko oluntu, ii-ofisi kunye nezikolo. Ungakwazi nokufunda ubugcisa be-tai kwiencwadi, nakwizixhobo zomsindo kunye nevidiyo. Nangona kunjalo, iZiko leSizwe leMpilo eliQinisekisiweyo kunye neNgcaciso lisixwayisa ukuba ukufunda i-tai chi kwividiyo okanye kwincwadi ayiqinisekisi ukuba wenze ukuhamba ngokuchanekileyo okanye ngokukhuselekileyo.
Ukubiza igama: tai-chee
Eyaziwayo Njenge: t'ai chi, tai chi chuan, tai chi chih, tai ji juan, tai ji quan, taijiquan, tai ji, taiji, shadow shadowing
Imithombo
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Isiko seSizwe seMpilo eQinisekisiweyo kunye neNtlangano. "Tai Chi noQi Gong." I-No ye-NCCIH ye-Pub: D322. Agasti 2015.
Wang C1, Schmid CH, Rones R, uKalish R, Yinh J, Goldenberg DL, Lee Y, McAlindon T. "Uvavanyo olulinganiselwe lwe-tai chi lwe-fibromyalgia." N Engl J Med. Ngo-2010 Agasti 19; 363 (8): 743-54.
Wang F, Lee EK, Wu T, Benson H, Fricchione G, Wang W, Yeung AS. "Iimpembelelo ze-tai chi kwixinzelelo, ukuxhalabisa, kunye nentlalo yengqondo: ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta." Int J Behav Med. 2014 Aug; 21 (4): 605-17.
Yeh GY1, Wang C, uWayne PM, uPhillips R. "U-Tai chi uvavanyo lomzimba kwizigulane ezineemeko zengqondo kunye nemingcipheko: UKUQHUBA KWEMISEBENZI." J Cardiopulm Rehabil Prev. 2009 Meyi-Juni; 29 (3): 152-60.
Yeh GY1, Wang C, uWayne PM, uPhillips RS. "Impembelelo ye-tai chi kwisenzo somngcipheko wegazi: uhlolo oluhlelekile." Phambi kweCardiol. 2008 Spring: 11 (2): 82-9.
Zeng Y1, Luo T2, Xie H2, Huang M3, Cheng AS4. "Izibonelelo zezempilo ze-qigong okanye tai for izigulane zomhlaza: uhlolo oluhlelekile kunye ne-meta-analysis." Gcwalisa iTher Med. 2014 Feb; 22 (1): 173-86.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Ufanele ufune unyango lwezonyango ngokukhawuleza kuyo nayiphi na imiba yempilo kwaye ubonane nodokotela wakho ngaphambi kokusebenzisa nayiphi na iyeza okanye wenze nayiphi na utshintsho kwi-regimen yakho.