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中医脊柱治疗师的基本功法练习
Basic Skills Exercise of Traditional Chinese Medicine Spine Chiropractor
讲授中医脊柱治疗师需要练习基本功法的名称、练习要领以及练习功效。授课形式是理论学习结合实际练习。“手法不练功，到老一场空”，通过本课程的学习，让学员初步掌握基本功法的练习，以便更好的增强身体素质和提高手法的内涵。
The names, main points of exercise and exercise efficacy of basic skills in Chinese Medicine Spine Chiropractor’s exercise need to be taught, so the teaching form will be the combination between theoretical study and practical exercise. “If skills are not for exercise, main points would still not be well grasped in old age”. Through study of this course, students can be able to mater preliminary exercise of basic skills, so that they better strengthen their physical quality and improve the connotation of skills.
1. 握力练习
1. Exercise of gripping power
握力是单手握紧握力器后产生的力量，并以公斤为单位显示。训练握力的器械通常选用握力器、握力圈、握力棒、哑铃及拉力器等。
Gripping power is the physical strength generated after clenching hand-muscle developer with one hand and displayed in kilograms, usually, instruments used and selected for exercising gripping power are hand-muscle developer, gripping ring, gripping bar, dumb-bell and chest developer and so on.
2. 俯卧撑练习
2. Push-up exercise
俯卧撑练习，主要锻炼上肢、腰部及腹部的肌肉，尤其是胸肌。下面，主要介绍俯卧撑的三种练习方法。
Push-up exercise aims to exercise muscles of upper limbs, waist and abdomen, especially the chest muscle. Here, we will introduce three methods of push-up exercise.
(1) 扩胸式
(1) Chest-enlargement type
【姿势与动作】
[Posture and movement]
双手的手掌作为支撑点，双臂张开，与肩同宽，或比肩更宽，两腿向身体后方伸展，依靠双手和两个脚的脚尖保持平衡，头颈、后背、臀部以及双腿在一条直线上，两肘部向身体外侧弯曲，身体逐渐降低至接近地板。收紧腹部，保持身体在一条直线上，持续一秒钟，然后恢复原状。
Take palms of hands as the area of support to open arms and keep them in same width with shoulders, or wider than shoulders, and then stretch legs to the rear of your body. With both hands and the toes of both feet to keep balance, in this way, head and neck, back, buttocks and legs can be in a straight line, so when both elbows are bent to the outside of the body, your body will be gradually lowered to be close to the floor. Tighten the abdomen and keep the body in a straight line for a second and then restore the original state.
(2) 夹肩式
(2) Shoulder-clipping type
【姿势与动作】
[Posture and movement]
动作与扩胸式基本相同，不同之处是双手间距较窄，并以双拳作为支撑点，拳眼向前。练习时应注意，所选的支撑地面应该是先软后硬，手腕支撑时要绷紧，以免扭伤。
Its movement is basically as same as that of chest-enlargement type, but the differences are its spacing between both hands is narrower than that of chest-enlargement type and its areas of support are both fists rather than palms, with eye of fist facing the front. It is should be noted that in the exercise, the supporting floor selected shall be soft first and then hard and the wrist shall be tightened, so as not to be sprained.
(3) 手指功法
(3) Finger-supporting type
【姿势与动作】
[Posture and movement]
主要是以十指为支撑点，其他动作与前两种方式相同。随着力量增加，着地的手指可以依次递减。若指力达不到支撑身体的力量，可以先让手指顶着墙面练习，身体斜撑。待指力慢慢增强后，再逐渐放到水平地面来练。
It mainly takes ten fingers as the area of support, while other movements are as the same as that of previous two types. As the power increases, the number of fingers on the ground can be decreased successively. If fingers cannot support the body, you may lean on a wall with fingers and exercise under the weight of body in a bracing way. As the finger force gradually increases, gradually exercise the power on the ground.
(4) 收式
(4) Closing movement
于臀高位时，深吸气，然后徐徐呼气；右足从左脚跟上落下，向前迈半步，两足成并步，缓缓起身，双手收回于两侧。
As hip reaches the highest position, inhale deeply and then exhale slowly; remove right foot from the left heel and land it on the ground and take a half step forward, making both feet are in the same level. Get up slowly and recover your hands in both sides.
【练功口诀】
[Tips for skills exercise ]
两组分蹲身似倾，屈伸左右骽相更；昂头胸作探前势；鼻息调元均出入，指尖着地赖支撑；降龙伏虎神仙事，学得真形也卫生。
Exercisers of two groups squat like leaning, flex and stretch both left and right legs in turn; raise head and stick out chest to foreground forward leaning; evenly breathe with nose and support the body by fingertips; and finally subdue the dragon and the tiger like what the supernatural beings do. It is possible to well grasp the guarding way of your life.
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