如何提高练功效果？｜How to Improve the Effect of Health Qigong Practice?

健身气功简单易学。像八段锦，大概半天大家就可以把动作基本学会。接下来做到“练、练、练”，很快就能从最初惦记每个动作怎么做的“笨拙”中迈进全套功法的从容协调。
Health Qigong is easy to study. like Baduanjin, about half a day you can learn the basic actions. Next, keep "practice, practice, practice", from the initial "clumsy" status of thinking of how to do each movement, you will soon become leisurely and skillfully while practicing the full set.



但所谓入门容易精通难，要真正练好健身气功，一招一式里面还有很多的细节需要做到位，才能获得更好的练功效果。这一方面需要持续不断的练习，比如同一个动作里想做到不同部位的屈伸松紧——这是需要长期地练才能掌握。另一方面，则要明白古人经过千百年的实践将每个动作这么设计的道理所在，知其然知其所以然，那将有助于你提升练功的效果。
But so-called “easy to get started but difficult to master”, to really practice good Health Qigong, there are a lot of details inside each action need to do, and then can get better results. It requires constant practice. For example, to achieve the "Bending and Stretching", "Loose and Tight" states at different body parts in one movement -- it takes a long time to master. On the other hand, to understand the ancient people how they designed each movement after thousands of years of practice, know what it is and why it is, it will help you improve the effect of practice.


本周六（6月13日）晚8点（北京时间）将由江西中医药大学章文春教授带来健身气功网络公开课——《明理践行——如何提高健身气功练功效果》。听听他来告诉你：
——气功源于中国古人对人体生命的认识和锻炼，那么中国古人是怎么认识的呢？
——如何理解气功锻炼中的形、气、神？又应该如何锻炼？
At Beijing time 20:00pm (GMT+8) this Saturday (June 13), Professor Zhang Wenchun of Jiangxi University of Traditional Chinese Medicine will provide theHealth Qigong online lecture -- " Understanding the Theories for Better Application -- How to Improve the Effect of Health Qigong Practice". He will tell you:
-- Qigong is originated from the ancient Chinese people's understanding and exercise of human life. Then how did the ancient Chinese people know about the human life?
-- How to understand the Move, Qi and Spirit in Qigong exercise? And how should you practice?


喜欢易筋经的朋友们福利来了！章教授将围绕易筋经的每一式动作进行如何提高练功功效的实践讲解，从中医和中国传统文化的角度告诉大家动作的原理、功效和要领。不容错过哦！
It’s the welfare for the friends who like Yijinjing! Professor Zhang will focus on the practice of how to improve the effect of each movement of Yijinjing, and decribe the principle, effect and key points of movements from the perspective of TCM and Chinese traditional culture. Not to be missed!


暂时不熟悉易筋经的朋友们也不用着急，健身气功的很多动作原理是相通的。透露一下，公众号里有易筋经功法的教学视频，可以“偷偷”先看看，“假装”也懂易筋经:-）
If you do not familiar with Yijinjing now, please take it easy. Many principles inside Health Qigong routines are same. By the way, you can "secretly" watch the Yijinjing teaching videos on the WeChat public account in advance, "pretend" to know it :-)


这次讲座更配备了英、法、西、日语的翻译，全世界的朋友们开心了！
This lecture will have English, French, Spanish, Japanese translation. Do the friends all over the world feel happy?!


那么，怎么参与听课呢？
老朋友按时在钉钉教室里坐等就可以了。
新朋友呢，请参照下方的步骤进行申请：
Then, how to participate?
The old friends can just “sit” in the DingTalk classroom on time.
For new friends, please follow the steps below to apply:

收看方式
讲座将通过中国健身气功协会在钉钉APP上的“中国健身气功网络公开课”平台播出。
Ways of Watching
The lecture will be broadcast through the "Chinese Health Qigong Online Public Class" on the DingTalk APP of Chinese Health Qigong Association.



钉钉课堂的具体参与方式如下
The specific ways to participate in DingTalk classes are as follows：
1.下载“钉钉”APP，安装并注册；
Download “DingTalk”APP，then set up and register.


（1）手机下载请扫描二维码
if you use mobile phone to download, please scan the following QR code:


（2）电脑下载请打开以下链接
https://www.dingtalk.com


2.登陆钉钉后根据需要选择一个二维码扫码后加入“中国健身气功协会网络公开课”，加入时请选择“我是学生”。
Scan one of the following QR codes with“Ding Talk”APP to join the "Chinese Health Qigong Online Public Class" of DingTalk. Please select "I am a student" when applying.


（1）中文和英语Chinese+English
注：原有的一群至四群正常播出，不用另外申请。此外以下群供新加入人员参与学习。
Note: the original Class 1 to Class 4 will broadcast normally, no additional application is required. In addition, the following classes are added for new applicants.

中文和英文群Chinese+English


（1）海外群For Chinese


（2）中文和法语Chinese+French


（3）中文和西班牙语Chinese+Spanish


（4）中文和日语 Chinese+Japanese


更多信息请阅读中国健身气功协会公告。
For more information, please read the announcement of CHQA.

https://mp.weixin.qq.com/s/3SvbY8EsuAu_vX1MEC4wSA



国际健身气功联合会携手龙采体育集团，自2月14日起推出“龙采全球健身气功时间”，每天北京时间10时和16时推出两个时段的直播，每次30分钟。邀请您一起习练“健身气功·八段锦”，聆听健身气功系列知识。
International Health Qigong Federation (IHQF) and Longcai Sports Group launched the "Longcai Global Health Qigong Time" on February 14, which is broadcast live for 30 minutes at 10:00 and 16:00 (GMT+8) every day. Welcome to practice "Health Qigong · Baduanjin" together and listen Health Qigong knowledge.



- 龙采全球健身气功时间 -
健身气功·八段锦
Health Qigong•BaDuanJin
下周伙伴猜猜猜
下周陪伴我们锻炼的朋友将来自中国湖南和俄罗斯。他们会是谁呢？Who will be the next?
Next week we will welcome the friends from Hunan, China and Russia. Who could they be?

上期人员：
Previous Demonstators :

叶志威
英国健身气功协会副主席
武当山武术协会英国分会会长
德印太极拳学院（国际）创办人兼主教练
Tary YIP
Vice President of British Health Qigong Association
President of Wudang Wushu Association (UK)
Co-founder of Deyin Taijiquan Institute (International)
李慧玲
马来西亚健身气功总会总教练
金马中医养生馆教练
LEE Wai Ling
Chief coach of Malaysia Health Qigong Association
Golden Horses Health Sanctuary TCM Qigong trainer
杨帅
北京体育大学中国武术学院硕士
中国高校健身气功比赛八段锦第一名
中国健身气功二级裁判
YANG Shuai
Master of China Wushu School, Beijing Sport University
First prize of Badanjin in Chinese national university HQ competition
Chinese Health Qigong referee level 2


韩劲松一家人HAN Jinsong and his family
韩劲松
国际健身气功联合会执委
澳大利亚太极学院院长
HAN Jinsong
Member of IHQF Executive Board
Director of Tai Chi Australia



-龙采全球健身气功时间 -
健身气功小彩蛋
Health Qigong Tips
张明亮老师的“小彩蛋”视频第四集已经回放。

请访问微信公众号中的“教学T&S”-“小彩蛋TIPS”。
The 4th Health Qigong Tips videos- "Small Easter Eggs" by Mr. ZHANG Mingliang can
be played back!
Please visit menu “教学T&S” and then “小彩蛋TIPS” on IHQF WeChat public account.


小彩蛋也将在张明亮老师公众号上同步回放。
The Tips will also be synchronously played back on the public account of Mr. Zhang Mingliang .
https://mp.weixin.qq.com/s/WucFRmNAsw6-nQzjZmf7ig


张明亮
国际气联教育培训负责人
北京黄亭中医药研究院院长
中国国家级社会体育指导员
中国健身气功八段
ZHANG MingliangPerson in charge of Education and Training of IHQFDirector of Huang Ting Institute of Traditional Chinese MedicineChinese National social sports instructorChinese Health Qigong Duan 8

下期主题：说说收功
Next topic :About the Closing


上期内容回顾：
调心的方法

“调心”是健身气功三调的基本内容之一，也是三调之中的核心和重要的内容。“调心”，顾名思义，就是自我调整和控制自己的心理活动、精神思维，按照我们练功的要求，来做意识的活动。

“调心”的方法有很多种，但归纳起来主要有两大类。第一类叫”以一念代万念“的方法，就是练功的时候，把我们所有的注意力集中到某一个点上，然后不做任何的其他思维，集中注意力到一点。比如我们常说的意守丹田、意守肚脐等等都属于这种方法。就是除了想着一点以外，其他都不能想，或者其他的想法都属于杂念。这叫”一念代万念“的方法。

另外一种方法叫做“以念制念法”。就是用设定好的心理活动的程序、意念的景象，来排除其他杂乱无章的心理活动。这个在传统功法里面把它叫做“存思”，或者叫做“观想”。表面上看，我们现在的健身气功功法里面，没有专门的这种意识的练习方法。但实际上，很多的功法，比如说像易筋经、五禽戏、六字诀、八段锦这四套功法里面的第一步，都是让大家把注意力集中到动作以及动作的细节或者要点上。

比如八段锦，我们常说的“两手托天理三焦”，真正做好的时候，要让我们想：两个手是往上托的，而两个脚是要往下踩的，然后胸和腹部要放松。这时候，实际上你的意念，在观察这些动作的细节以及要求的时候，你已经没有精力再考虑其他乱七八糟的杂念了。所以它是用了把意念结合到动作上的这种方法，来排除杂念、达到练功入静的目的。而这种方法呢，是因为动作一直在变化——上去、下来、左边、右边，所以意念也是跟着这个既定程序来上去、下来、左边、右边。这叫“以念制念法”。

大家记住，不管是用“以一念代万念”的方法还是用“以念制念法”的方法，目的只有一个，就是“静”！


Previous Tips:
Methods for Mind Regulation
Mind Regulation is one of the basic components of Health Qigong’s Three Regulations. It is also the core and an important element among the three. Mind Regulation, as the name suggests, is self-adjustment and control of one’s psychological activities, spirit and thinking to carry out activities consciously according to the practice requirements.
Ways to regulate the mind abound, but may boil down to two main categories. The first is the method called "replacing ten thousand thoughts with one thought". Namely, during practice, we focus all our attention on a certain point without doing any other thinking. Just focus on one point. For example, we often say: “Focus on Dantian”, “Focus on the navel”, etc. They belong to this category. It means thinking of nothing else except one point. Other thoughts are all distractions. This method is called " replacing ten thousand thoughts with one thought".
The other method is named “dispelling other thoughts with one thought”. It is to remove other disorganized mental activities with images of a preset procedure or visualization of one’s mental activities. In traditional Kung Fu or Qigong routines, it is called “Cunsi” (keeping a thought) or “Guanxiang” (visualization). On the surface, the Health Qigong routines as we have now do not appear to have such a specific method to practice consciousness. Actually, the first step of the four routines of Yijinjing, Wuqinxi, Liuzijue and Baduanjin is to enable people to focus on the moves as well as their details or key points.
Take Baduanjin, for example. In Both Hands Holding up the Sky to Regulate the Triple Burners, to really do it well, we need to think like this: The hands need to be pushed up and the feet need to be pushed down while the chest and abdomen are relaxed. Right then, your consciousness is, in fact, focused on observing the details and requirements of these moves; you have no energy to consider other miscellaneous distracting thoughts. So, this method combines one’s consciousness with moves to eliminate distractions and achieve a state of peace in practice. In this method, as the moves are constantly changing ─ up and down, left and right, one’s thought will also follow the set procedure to go up and down, left and right. This is called "dispelling other thoughts with one thought".
Please remember, whether you use the method of "replacing ten thousand thoughts with one thought" or the method of "dispelling other thoughts with one thought", there is but one aim ─ serenity!

习练健身气功，感受心静体松。Practice Health Qigong, feel the peace of mind and body relaxation.

参与节目的方式：

✪进入直播间观看。

http://mudu.tv/?c=activity&a=live&id=269794

（每天10时、16时）
Click the picture above to enter the Studio
(Beijing Time 10:00am, 16:00pm daily).

✪关注“国际健身气功联合会”公众号，方便您观看。
Welcome to follow the public account of IHQF for your convenience.



部分健身气功中英文经典教学视频和张明亮老师的讲座已经在国际健身气功联合会官方网站和微信公众号上线！大家可以随时点击进行学习。
Some English and Chinese classic teaching videos of Health Qigong, and the lecture by Mr. ZHANG Mingliang have been launched on IHQF official website and WeChat public account. You can click to learn at any time.

官网地址：http://www.ihqfo.org/
微信公众号菜单：教学T&S

Official website:http://www.ihqfo.org/
WeChat public address:教学T&S