太極拳的八大“活性成分”

The active ingredients of tai chi

當(dāng)哈佛醫(yī)學(xué)院《太極導(dǎo)論》的醫(yī)學(xué)編輯彼得·韋恩開始對太極拳的健康益處進(jìn)行科學(xué)研究時，他就注意到太極拳不僅以一種方式進(jìn)行，而是還以多種方式來展開。 雖然大多數(shù)藥物具有單一活性成分，但是他發(fā)現(xiàn)太極拳更像是使用不同成分產(chǎn)生多種效果的幾種藥物組合。

When Peter M. Wayne, medical editor of Introduction to Tai Chi from Harvard Medical School, began conducting scientific studies on the health benefits of tai chi, he began noticing that tai chi works in a variety of ways, not just one. Whereas most drugs have a single active ingredient, he observed that tai chi was more like a multidrug combination that uses different components to produce a variety of effects.

八種活性成分

韋恩提出了太極拳的“八種活性成分”的概念，他和他的同事們目前正在用這8個概念作為初步框架來助力評估太極拳的臨床效果，探索產(chǎn)生這些效果的潛在機(jī)制，并整理太極在培訓(xùn)臨床試驗(yàn)參與者（以及師資）中的教學(xué)方式。

He formulated the idea of the 'eight active ingredients' of tai chi, which he and his colleagues now use as a conceptual framework to help evaluate the clinical benefits of tai chi, explore the underlying mechanisms that produce these effects, and shape the way tai chi is taught to participants in clinical trials (and to teachers).

雖然不同樣式的太極拳各有側(cè)重、風(fēng)格不同，但這些治療因素是相互交織和協(xié)同的。下面是其中一種活性成分的總結(jié)。

While different styles of tai chi emphasize different ingredients, these therapeutic factors are interwoven and synergistic. Here's a summary of one of the active ingredients.

結(jié)構(gòu)協(xié)調(diào)

太極將身體視為一個相互聯(lián)系的完整系統(tǒng)，而不是將其分割為一個個的不同部分。因此，練習(xí)太極拳時，你不會這次針對肱二頭肌單獨(dú)進(jìn)行鍛煉，下次再單獨(dú)鍛煉臀部肌肉。

Structural integration. Tai chi looks at the body as an interconnected system, not as a collection of individual parts. As a result, when practicing tai chi, you won't do one exercise for your biceps and another for your glutes.

相反，太極將上半身與下半身合為一體（上下相隨），右側(cè)與左側(cè)合為一體（左右對稱），末梢與中心融為一體。協(xié)同和身法是這種整勁協(xié)同的一部分，太極訓(xùn)練是幫助你找到不但動作優(yōu)雅而且安全自然的運(yùn)動路線。這樣，行動就會更加高效——不只是在練習(xí)太極拳的時候，而且是在整個一天之內(nèi)都富有效率。這種調(diào)整的結(jié)果就是減少了關(guān)節(jié)的壓力和負(fù)荷，并獲得了更好的平衡能力。

Instead, tai chi integrates the upper body with the lower body, the right side with the left side, and the extremities with the core. Alignment and posture are part of this structural integration, and tai chi trains you to find alignments that are safe and unstrained, allowing you to perform graceful movements. You move more efficiently—not just during your tai chi practice, but throughout your day. The result is less stress and load on your joints and better balance.

同樣，改善姿勢的益處遠(yuǎn)遠(yuǎn)超出了太極課程的范圍之外。當(dāng)你走路或坐著，肩膀緊致，屈身俯臥時，很難進(jìn)行深呼吸。但是，當(dāng)你伸直背部（含胸拔背）時，松開肩膀，敞開胸部，呼吸就會更深、更有效。這種調(diào)整不僅可以提高你的運(yùn)動能力，更可以頤養(yǎng)你的身心健康。兩項(xiàng)獨(dú)立的研究都顯示，實(shí)驗(yàn)過程中坐立行走身體中正直立的人比身體松懈的人擁有更良好的健康狀態(tài)。

Similarly, improved posture has benefits that extend well beyond your tai chi class. When you walk or sit with your shoulders rounded and your torso hunched over, it is hard to take deep breaths. But when you straighten your back, roll your shoulders back and down, and open your chest, you breathe more deeply and efficiently. Not only does this integration improve your ability to move without pain, but it also affects your mental health. In two different studies, people who sat or walked more upright during the experiments had a more positive outlook afterward than those who slouched while sitting or walking.

（吳西順 譯）

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