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在对太极拳多年教学和练习的基础上,文章针对中老年人的生理特点,创编了一套太极关节放松健身操,目的是为中老年人提供一套具有与太极拳功效相同,运动负荷适中,健身效果良好的活动项目。该健身操吸纳了陈氏、杨氏和孙氏太极拳的功法优点,以“调身、调心、调息”为健身理念,以“轻、柔、舒、缓”和“贯、协、正、圆”为基本练习要诀。为探讨太极关节放松健身操的运动效果,选取了20名男性和20名女性身体健康的中老年人作为研究对象,进行为期两年的太极关节放松健身操练习。研究结果表明:练习者的超氧化物歧化酶(SOD)、谷胱甘肽过氧化物酶(GSH-Px)、过氧化氢酶活性(CAT)比练习前均有显著增长,丙二醛(MDA)比练习前均有显著下降。因此,太极关节放松健身操对于中老年人调节身心健康、延缓衰老具有一定作用。
On the basis of years of teaching and practice of Taijiquan, the article has created a set of Taiji joint relaxation exercises aimed at the physiological characteristics of middle-aged and elderly people. The aim is to provide middle-aged and elderly people with a set of exercises that have the same efficacy as Taijiquan, moderate exercise load , Good fitness effect activities. The gymnastics to absorb the Chen, Yang and Sun Tai Chi Chuan of the merits of law to “body, self-aligning, adjusting interest rates ” for the concept of fitness to “light, soft, comfortable, slow ” and “Consistency, association, positive, round ” as the basic practice tips. In order to explore the effect of Tai Chi joints on aerobics exercises, 20 males and 20 females with healthy bodies were selected as research subjects for two years of Tai Chi joint relaxation exercises. The results showed that the activities of superoxide dismutase (SOD), glutathione peroxidase (GSH-Px) and catalase (CAT) MDA) than before exercise were significantly decreased. Therefore, Tai Chi joints to relax exercise for the elderly to regulate physical and mental health, anti-aging has a role.