中醫脊柱治療師的基本功法練習之中英翻譯文章

中醫脊柱治療師的基本功法練習

Basic Skills Exercise of Traditional Chinese Medicine Spine Chiropractor

講授中醫脊柱治療師需要練習基本功法的名稱、練習要領以及練習功效。授課形式是理論學習結合實際練習。“手法不練功，到老一場空”，透過本課程的學習，讓學員初步掌握基本功法的練習，以便更好的增強身體素質和提高手法的內涵。

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. 握力練習

1. Exercise of gripping power

握力是單手握緊握力器後產生的力量，並以公斤為單位顯示。訓練握力的器械通常選用握力器、握力圈、握力棒、啞鈴及拉力器等。

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. 俯臥撐練習

2. Push-up exercise

俯臥撐練習，主要鍛鍊上肢、腰部及腹部的肌肉，尤其是胸肌。下面，主要介紹俯臥撐的三種練習方法。

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) 擴胸式

(1) Chest-enlargement type

【姿勢與動作】

[Posture and movement]

雙手的手掌作為支撐點，雙臂張開，與肩同寬，或比肩更寬，兩腿向身體後方伸展，依靠雙手和兩個腳的腳尖保持平衡，頭頸、後背、臀部以及雙腿在一條直線上，兩肘部向身體外側彎曲，身體逐漸降低至接近地板。收緊腹部，保持身體在一條直線上，持續一秒鐘，然後恢復原狀。

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) 夾肩式

(2) Shoulder-clipping type

【姿勢與動作】

[Posture and movement]

動作與擴胸式基本相同，不同之處是雙手間距較窄，並以雙拳作為支撐點，拳眼向前。練習時應注意，所選的支撐地面應該是先軟後硬，手腕支撐時要繃緊，以免扭傷。

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

【姿勢與動作】

[Posture and movement]

主要是以十指為支撐點，其他動作與前兩種方式相同。隨著力量增加，著地的手指可以依次遞減。若指力達不到支撐身體的力量，可以先讓手指頂著牆面練習，身體斜撐。待指力慢慢增強後，再逐漸放到水平地面來練。

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

於臀高位時，深吸氣，然後徐徐呼氣；右足從左腳跟上落下，向前邁半步，兩足成並步，緩緩起身，雙手收回於兩側。

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。

【練功口訣】

[Tips for skills exercise ]

兩組分蹲身似傾，屈伸左右骽相更；昂頭胸作探前勢；鼻息調元均出入，指尖著地賴支撐；降龍伏虎神仙事，學得真形也衛生。

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。