Pamene mukulamba, kutenga chizoloŵezi chakale chotchedwa tai chi chingakuthandizeni kusintha bwino. Kawirikawiri amatchedwa "Kusinkhasinkha Kusinkhasinkha," tai chi yapezeka kuti ikulimbitsa bata ndi kupeŵa kugwa mu maphunziro ambiri asayansi.
Zakale zomwe zimagwiritsidwa ntchito m'mafakitale achi China, tai chi ndi njira yamaganizo yomwe imaphatikizapo kupanga kayendedwe ka kayendetsedwe ka kayendedwe kake.
Kaŵirikaŵiri amam'tamanda chifukwa cha mavuto ake ochepetsa nkhawa, tiyi imagwirizanitsa kayendetsedwe ka kupuma ndi kusinkhasinkha.
Tai chi amanenedwa ngati wankhondo. Kuti izi zitheke, kayendedwe ka tai kamatha kugwiritsidwa ntchito polimbana kapena kutetezedwa pamene ikuchitika mwamsanga ndi mphamvu.
Sikuti amagwiritsidwa ntchito pokhapokha kuti agwirizane bwino, tai chi ingathandize kuthetsa mavuto osiyanasiyana odwala. Mwachitsanzo, kafukufuku amasonyeza kuti kugwiritsira ntchito tai chi kungathandize kuchepetsa kupweteka komwe kumayenderana ndi zizindikiro monga matenda a nyamakazi, ululu wopweteka wam'mimba, ndi fibromyalgia.
Kafukufuku wina akuwonetsanso kuti tiyi ingathandize chitetezo cha mthupi, komanso kulimbitsa umoyo wa anthu omwe ali ndi matenda akuluakulu monga khansara ndi matenda a mtima. Kuwonjezera pamenepo, tai chi ingathandize kuchepetsa mavuto a maganizo monga nkhawa.
N'chifukwa Chiyani Tai Chi Anayesetsa Kulimbitsa Thupi?
Kwa anthu ambiri, ukalamba ukuperewera ndi kuchepa kwa chitukuko cha postural (mwachitsanzo, kuthekera kukhalabe ndi thupi lanu mkati mwa malo ena).
Kusamalitsa kumayambira kuchepa pakati pa zaka zapakati, ndi ngozi ya kugwa ndi kuvulazidwa pang'onopang'ono pakapita nthawi.
Kawirikawiri kuchita masewera olimbitsa thupi kumalimbikitsa kukhala njira ya tsiku ndi tsiku yochepetsetsa ndi kuchepetsa ngozi ya kugwa. Pamodzi ndi tai chi, yoga kawirikawiri zimapangidwa kuti zitheke-kuwonjezera phindu.
Pali zifukwa zingapo zomwe tiyi amaonetsera kuti ndizothandiza pakukonza bwino. Mchitidwewu ukuganiza kuti umakhudza zifukwa zingapo zomwe zimaphatikizapo kusunga chithunzi chamtendere, kuphatikizapo kusinthasintha, mphamvu, ndi kuyendayenda. Zimanenedwa kuti tai chi ingathandize kuchepetsa kugwa polimbikitsa kuzindikira kwanu.
Kafukufuku wa Tai Chi oyenera: Kodi Angakuthandizeni?
Ngakhale pakalipano palibe kusowa kwakukulu kofufuza za zotsatira za thanzi la tai chi, kuchuluka kwa kafukufuku kumasonyeza kuti tai chi ikhoza kukhala yopindulitsa pankhani yowonongeka.
Kuti lipoti liwoneke m'magazini ya Journal of Geriatric Physical Therapy mu 2010, asayansi ayang'ana kafukufuku 19 omwe anafalitsidwa kale omwe akuyesa zotsatira za tiyi yoyenera kugwira ntchito kwa anthu achikulire omwe ali ndi zaka 60 kapena kuposerapo. Maphunziro ambiri omwe adawunikiridwa anaphatikizapo tai chi magawo makumi asanu ndi awiri (45 minutes) ndipo amachitika kawiri pa sabata kwa nthawi khumi kapena khumi.
Pofufuza, olembawo apeza kuti tai ikukula zinthu monga kusinthasintha, kuchuluka kwa kugwa, kuyendayenda, ndi mphamvu yogwirizana. Lipotili linatsimikizira kuti taiyi ikhoza kukhala "ndondomeko ya zachuma komanso yogwira ntchito yoonetsetsa kuti anthu okalamba azikhala okhulupilika komanso okhulupilika." Komabe, olembawo adanena kuti anthu omwe amaphunzira "amphamvu" akuwoneka kuti amapindula kwambiri kuchokera ku tai chi (poyerekeza ndi osowa ntchito ).
Palinso umboni wina wakuti tai yingawathandize kuthetsa vutoli mwa anthu omwe ali ndi matenda a Parkinson, matenda osokoneza bongo omwe amachititsa kuti mulephereke. Umboni umenewu umaphatikizapo lipoti lofalitsidwa mu magazini PLoS One mu 2014.
Kwa lipoti ili, ochita kafukufuku anayeza mayesero 10 okhudzana ndi anthu omwe ali ndi matenda a Parkinson ovuta kwambiri. Pakati pa omwe adatsatira pulogalamu ya mankhwala kuphatikizapo mankhwala ndi chizoloŵezi chokhazikika, akatswiriwo adawona kusintha kwa zinthu monga kuchepa kwa kugwa ndi moyo wathanzi. Pomaliza, olembawo adanena kuti kugwiritsidwa ntchito kwa tiyi komanso kugwiritsa ntchito mankhwala kungapangitse kuti "kulonjezedwa kumapindula muyendayenda komanso moyenera."
Mmene Mungagwiritsire Ntchito Tai Chi Kuti Mukhale Osamala
Ngakhale n'zotheka kuphunzira tai chi m'mabuku kapena audio / video zothandizira, kutenga kalasi kapena kugwira ndi tai chikulangizi amathandizira kuti mukuchita kuyenda moyenera.
Tai chi kawirikawiri amawoneka kuti ndi otetezeka, koma angayambitse zowawa zazing'ono m'mabuku ena. Anthu omwe ali ndi thanzi labwino komanso amayi omwe ali ndi mimba ayenera kufunsa athandizi awo asanagwiritse ntchito tai.
Ngati mukuganiza kuti mugwiritse ntchito tiyi kuti mukhale oyenera, kumbukirani kuti zinthu zambiri zaumoyo ndi zamoyo zingakhudze chiopsezo chanu chogwa ngati mutakalamba. Mwachitsanzo, nkhani monga kufooka kwa minofu, mavuto okhudza kuthamanga kwa magazi, komanso kugwiritsa ntchito mankhwala ena amatha kusintha kwambiri. Kuti mukhale otetezeka, lankhulani ndi dokotala ngati mukukhala ndi vuto linalake, ndipo funsani ngati tai chi zingakuthandizeni.
> Zotsatira:
> Leung DP, Chan CK, Tsang HW, Tsang WW, Jones AY. Tai Chi akuchitapo kanthu kuti athandizire kusintha ndi kuchepetsa mathithi mu akuluakulu akuluakulu: Kukambitsirana kwachidule ndi kafukufuku. Altern Ther Health Med. 2011 Jan-Feb; 17 (1): 40-8.
> Liu H, Frank A. Tai chi ndi Kulimbitsa Bwino Kuchita Zochita kwa Achikulire Aakulu: Kusanthula Kwambiri. J Geriatr Phys Ther. 2010 Jul-Sep; 33 (3): 103-9.
> Maciaszek J1, Osiński W. Zotsatira za Tai Chi pa Thupi la Anthu Okalamba - Kupenda Zofufuza Kuchokera Kumayambiriro kwa Zaka za 21. Am J Chin Med. 2010; 38 (2): 219-29.
> M M, Mooney K, Richards L, et al. Kuyerekezera Zotsatira za Tai Chi, Kuphunzira Kulimbitsa Thupi, ndi Pulogalamu Yoga Yogwirizana ndi Okalamba Achikulire. Arch Phys Med Rehabil. 2014 Sep; 95 (9): 1620-1628.e30.
> X, Liu S, Lu F, Shi X, Guo X. Kuchita bwino ndi Chitetezo cha Tai Chi kwa Matenda a Parkinson: Kukonzekera mwatsatanetsatane ndi Kusanthula kachitidwe ka mayendedwe otsogolera. PLoS One. 2014 Jun 13; 9 (6): e99377.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.