朱永新：阅读为什么很重要
老筋长则寿命长 老年人要
Mar
4
说到养生专家，很多人都会想起曲黎敏，她 以 一 部《从头到脚说健康》在全国掀起了一股养生热潮，如今她又推出《从头到脚说健康2》。这次她又介绍了什么新鲜的养 生 理 念呢？近日，本报记者特别对她进行了专访。
柔韧性是身体好坏的标志
辽沈晚报：您在书中说，柔韧性是衡量一个人身体健康与否的标志，柔韧性不是天生的吗，如果说有的人柔韧性不好，可以通过后天的锻炼提高吗？
曲黎敏：柔韧性是衡量人身体好坏的一个标志。老子就把“骨弱筋柔而握固”视为身体健康的一种状态。如果您现在身体柔软，筋骨灵活，伸拉自如，而且握力很大的话，那说明您的身体很健康。
民间有一句有趣的俗语，叫“筋长一寸，寿延十年”，这句话是很有道理的。长期的医学观察表明，身体的柔韧性越好，人就越长寿。
人身体的柔韧性确实有先天的因素，但它是可以通过后天的锻炼提高的。
辽沈晚报：那么，哪些运动或是什么姿势的运动有助于提高身体的柔韧性呢？
曲黎敏：传统体育健身术大都能对身体起到拉伸的效果，也就是可以锻炼人体的柔韧性。比如，《健身气功•易筋经》就通过“拔骨”达到“抻筋”。它通过牵拉人体各部位的经脉、筋膜，以及大小关节处的肌腱、韧带等结缔组织，达到强身健体的目的。
易筋经功法的主要运动形式是以腰为轴的脊柱旋转屈伸运动，如“掉尾势”中脊柱前屈并在反伸的状态下做侧屈、侧身动作。长期练习这些动作，可有效锻炼身体的柔韧性。“掉尾势”的锻炼方法具体是：
首先，手臂自然前伸，两手交叉相握，掌心向内；然后，翻掌前伸，掌心向外（见图譹〇）。
然后，身体前屈、塌腰、抬头，两手交叉，缓缓下按（见图譺〇）。
接着，头扭向左后方，看自己的尾闾（俗称尾巴骨）；同时，臀部向左边转；动作稍停后，头和臀再还原到正中的位置，抬头看前方（见图譻〇）。
相反方向再把扭头和摆尾的动作做一遍：头扭向右后方，眼睛看尾闾；同时，臀向右边扭动。动作稍停后，头和臀还原到正中的位置，抬头看前方（见图譼〇）。
有风雨雷电的日子不宜练功
辽沈晚报：您在书中提到过一些练功的注意事项，这个“功”是包括您在书中提到的所有锻炼方式吗？还是指易筋经、五禽戏这些功法？
曲黎敏：这个“功”指的是易筋经、五禽戏等健身气功的四套功法。但也不局限这四套，中国民间流传的体育健身功法太多了，它们既博大精深，又简便易学，是中国人几千年来无数养生家钻研的结晶。
所有的健身气功都要用到人体的气血，所以练功前我们应该让气血在全身舒布开来，要让关节都活动开；其次，习练健身气功是一个能量聚集的过程，所以，在练功后，我们需要拍打全身，让身体的能量再慢慢地恢复到正常的状态。一般来说，风雨雷电、日食月食、饭后酒后、女性孕期不宜练功。因为很多动作是抻筋拔骨的，所以有脊柱病、骨骼病等患者不宜练功，严重的心、脑、肺疾病患者也不宜练功。
所以，为了健康的身体，我们除了养成好的生活习惯以外，还得养成良好的锻炼习惯，锻炼的目的本来是为了强身健体，但如果方法不当，效果适得其反。大家除了多掌握日常锻炼方法，一定还要多看看锻炼注意事项，以避免出现不必要的损伤。
一天最好的养生时间在早晨
辽沈晚报：您觉得一天中最佳的养生时间是什么时候，如果读者想按照您书中的介绍来养生，请问什么时间来锻炼最好呢？
曲黎敏：一天当中，最好的锻炼时间是早晨。因为早晨是人体阳气最足的时候。特别是老人，阳气比较衰弱，如果选在天地阳气最足的早晨来练功，就可吸收天地的阳气，达到更好的锻炼效果。
从心情上来说也是如此，每天早上六七点的时候，面对着初升的太阳，人不由自主地会感到振奋昂扬、朝气蓬勃。在心情舒畅的时候锻炼身体，效果更好。
养生最好先从锻炼心肺开始
辽沈晚报：养生的时候，如果想从头到脚都能锻炼到，从哪个部位先来锻炼是最好的呢？
曲黎敏：每个人的身体情况都不一样，从哪个部位开始锻炼好，这不能一概而论。但我建议，可以首先从锻炼心肺开始。因为肺主一身之气，气又为血之帅。如果身体的气机可以先启动开来，然后再接着锻炼，效果会更好。所以我建议，锻炼也好，按摩也好，拍打全身经脉也好，都从锻炼肺经开始。我在书里详细讲过锻炼心肺和调节呼吸的方法，以及拍打全身经脉的方法，大家可以按照里面具体讲的方法实践一下，这对调节全身的气机很有帮助。
柔韧性是身体好坏的标志
辽沈晚报：您在书中说，柔韧性是衡量一个人身体健康与否的标志，柔韧性不是天生的吗，如果说有的人柔韧性不好，可以通过后天的锻炼提高吗？
曲黎敏：柔韧性是衡量人身体好坏的一个标志。老子就把“骨弱筋柔而握固”视为身体健康的一种状态。如果您现在身体柔软，筋骨灵活，伸拉自如，而且握力很大的话，那说明您的身体很健康。
民间有一句有趣的俗语，叫“筋长一寸，寿延十年”，这句话是很有道理的。长期的医学观察表明，身体的柔韧性越好，人就越长寿。
人身体的柔韧性确实有先天的因素，但它是可以通过后天的锻炼提高的。
辽沈晚报：那么，哪些运动或是什么姿势的运动有助于提高身体的柔韧性呢？
曲黎敏：传统体育健身术大都能对身体起到拉伸的效果，也就是可以锻炼人体的柔韧性。比如，《健身气功•易筋经》就通过“拔骨”达到“抻筋”。它通过牵拉人体各部位的经脉、筋膜，以及大小关节处的肌腱、韧带等结缔组织，达到强身健体的目的。
易筋经功法的主要运动形式是以腰为轴的脊柱旋转屈伸运动，如“掉尾势”中脊柱前屈并在反伸的状态下做侧屈、侧身动作。长期练习这些动作，可有效锻炼身体的柔韧性。“掉尾势”的锻炼方法具体是：
首先，手臂自然前伸，两手交叉相握，掌心向内；然后，翻掌前伸，掌心向外（见图譹〇）。
然后，身体前屈、塌腰、抬头，两手交叉，缓缓下按（见图譺〇）。
接着，头扭向左后方，看自己的尾闾（俗称尾巴骨）；同时，臀部向左边转；动作稍停后，头和臀再还原到正中的位置，抬头看前方（见图譻〇）。
相反方向再把扭头和摆尾的动作做一遍：头扭向右后方，眼睛看尾闾；同时，臀向右边扭动。动作稍停后，头和臀还原到正中的位置，抬头看前方（见图譼〇）。
有风雨雷电的日子不宜练功
辽沈晚报：您在书中提到过一些练功的注意事项，这个“功”是包括您在书中提到的所有锻炼方式吗？还是指易筋经、五禽戏这些功法？
曲黎敏：这个“功”指的是易筋经、五禽戏等健身气功的四套功法。但也不局限这四套，中国民间流传的体育健身功法太多了，它们既博大精深，又简便易学，是中国人几千年来无数养生家钻研的结晶。
所有的健身气功都要用到人体的气血，所以练功前我们应该让气血在全身舒布开来，要让关节都活动开；其次，习练健身气功是一个能量聚集的过程，所以，在练功后，我们需要拍打全身，让身体的能量再慢慢地恢复到正常的状态。一般来说，风雨雷电、日食月食、饭后酒后、女性孕期不宜练功。因为很多动作是抻筋拔骨的，所以有脊柱病、骨骼病等患者不宜练功，严重的心、脑、肺疾病患者也不宜练功。
所以，为了健康的身体，我们除了养成好的生活习惯以外，还得养成良好的锻炼习惯，锻炼的目的本来是为了强身健体，但如果方法不当，效果适得其反。大家除了多掌握日常锻炼方法，一定还要多看看锻炼注意事项，以避免出现不必要的损伤。
一天最好的养生时间在早晨
辽沈晚报：您觉得一天中最佳的养生时间是什么时候，如果读者想按照您书中的介绍来养生，请问什么时间来锻炼最好呢？
曲黎敏：一天当中，最好的锻炼时间是早晨。因为早晨是人体阳气最足的时候。特别是老人，阳气比较衰弱，如果选在天地阳气最足的早晨来练功，就可吸收天地的阳气，达到更好的锻炼效果。
从心情上来说也是如此，每天早上六七点的时候，面对着初升的太阳，人不由自主地会感到振奋昂扬、朝气蓬勃。在心情舒畅的时候锻炼身体，效果更好。
养生最好先从锻炼心肺开始
辽沈晚报：养生的时候，如果想从头到脚都能锻炼到，从哪个部位先来锻炼是最好的呢？
曲黎敏：每个人的身体情况都不一样，从哪个部位开始锻炼好，这不能一概而论。但我建议，可以首先从锻炼心肺开始。因为肺主一身之气，气又为血之帅。如果身体的气机可以先启动开来，然后再接着锻炼，效果会更好。所以我建议，锻炼也好，按摩也好，拍打全身经脉也好，都从锻炼肺经开始。我在书里详细讲过锻炼心肺和调节呼吸的方法，以及拍打全身经脉的方法，大家可以按照里面具体讲的方法实践一下，这对调节全身的气机很有帮助。
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