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第一章 抻拉經筋，強健內外體魄 第一節 抻拉脾、胃經，改善消化 ······················ 3 第二節 抻拉心經，心花怒放 ···························· 5 第三節 抻拉肝經，理氣調緒 ···························· 11 第四節 抻拉腎經，把根留住 ···························· 15 第五節 抻拉肺經，防治感冒 ···························· 19 第六節 抻拉膀胱經，一身都輕鬆 ······················ 24 第七節 抻拉膽經，排毒養生 ···························· 27 第八節 抻拉三焦經，氣血通暢 ························· 31 第九節 抻拉帶脈，靈巧塑身 ···························· 34 第二章 簡單動作，緩解小病小痛 第一節 練呵字訣，緩解心慌 ···························· 41 第二節 巧按穴位，緩解胸悶 ···························· 45 第三節 拍打呼吸，調節血糖 ···························· 47 第四節 旋腰抬腿，調節血脂 ···························· 50 第五節 傳統氣功，緩解便秘 ···························· 53 第六節 動靜鍛煉，緩解失眠 ···························· 57 第七節 強健腰腎，緩解體寒 ···························· 62 第八節 養護頸椎，緩解頭暈 ···························· 66 第九節 健腿暖膝，緩解老寒腿 ························· 69 第三章 臟腑保養，養足一身正氣 第一節 展翅飛翔，增強心氣 ···························· 77 第二節 左右側彎，疏通肝氣 ···························· 80 第三節 活動四肢，脾胃和氣 ···························· 83 第四節 腹式呼吸，調理肺氣 ···························· 86 第五節 旋轉腰腹，補足腎氣 ···························· 89 第四章 順時養生，防病需要趁早 第一節 生機勃勃，春季養生經 ························· 97 第二節 排濕降熱，夏季養生經 ························· 101 第三節 不幹不燥，秋季養生經 ························· 105 第四節 溫心暖身，冬季養生經 ························· 108 第五章 學五禽戲，耳不聾眼不花 第一節 勤練虎戲，身強力壯健如虎 ··················· 117 第二節 堅持鹿戲，補腎強腰精力足 ··················· 124 第三節 力至熊戲，調理脾胃飲食佳 ··················· 130 第四節 巧練猿戲，肩頸舒緩少病痛 ··················· 135 第五節 學練鳥戲，改善呼吸人輕盈 ··················· 140 第六章 習六字訣，氣血通精神好 第一節 六字訣的基礎知識 ······························· 149 第二節 噓字訣，平肝氣 ·································· 153 第三節 呵字訣，調心神 ·································· 155 第四節 呼字訣，和脾胃 ·································· 159 第五節 呬字訣，增肺氣 ·································· 162 第六節 吹字訣，補腎氣 ·································· 166 第七節 嘻字訣，理三焦 ·································· 169 第八節 收勢 ················································· 172 第七章 練八段錦，關節靈活人不老 預備勢 ·························································· 177 第一式 兩手托天理三焦 ·································· 179 第二式 左右開弓似射雕 ·································· 182 第三式 調理脾胃須單舉 ·································· 185 第四式 五勞七傷往後瞧 ·································· 188 第五式 搖頭擺尾去心火 ·································· 191 第六式 兩手攀足固腎腰 ·································· 195 第七式 攢拳怒目增氣力 ·································· 199 第八式 背後七顛百病消 ·································· 202 收勢 ····························································· 205 參考文獻 ··························································· 207 後記 ································································· 209
代金剛 中國中醫科學院醫學實驗中心研究員、醫學博士、博士研究生導師 中央電視臺《健康之路》《夕陽紅》及北京電視臺《養生堂》特約專家 2021年度中醫藥科普人物 2015健康中國年度風尚人物 首屆援助非洲中醫志願者 編創的“健心健康操”打破吉尼斯世界紀錄 長期致力於冠心病、心律失常、高血壓、中風、失眠、痛風、腫瘤、結節等慢性病的藥物及導引術綜合治療。 錄製《健康之路》《夕陽紅》《養生堂》等節目500餘期，出版《中醫導引養生學》《跟代金剛一起練：不累不痛不生病》等書5冊。承擔國家自然科學基金、北京市科技計畫等科研課題20余項，發表學術論文30餘篇。“二十四節氣中醫導引養生法”入選國家級、北京市級非物質文化遺產代表作名錄。曾獲中國民族醫藥學會科學技術一等獎、中國中醫科學院科學技術二等獎、中華中醫藥學會科學技術三等獎等各類獎項30余項。
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