仁和太极内功基础八桩 8.棒缠丝桩功 Renhe Tai Chi Internal Skill Lesson eight

棒缠丝即仁和太极棒缠丝功，教授十二个单式动作。这些单式包含“夹拧翻横”四种棒法，也称作太极棒外练四法，合的是太极拳肢体导引养生之理。

Bang Chan Si in Chinese means Taiji stick twining skill, it teaches twelve single movements. The movements include four stick methods of Jia(pinching), Ning(twisting), Fan(turning) and Heng(resisting), known as the four methods of external practice of Taiji stick.

大家都知道肢体导引是太极拳养生的重要的机理之一，这其中肢体在运动中的螺旋缠绕是一大特点；它具有疏经活络、通畅气血的功效，我们统称为缠丝劲（螺旋劲）。太极棒缠丝功的功效要远远大于徒手的套路，因为两手执一棒，将周身力道连接一体，大大地强化了动作的强度。其中一些单式，如美人照镜、仙姑望城、向四隅等，所产生的周身性的缠丝劲，是任何太极拳派的拳式动作都不曾达到的。这种缠丝劲的训练可以有效地拉筋伸骨，辅助肩周炎、颈椎病、腰椎病、关节炎的康复治疗。同时缠丝功还进行肢体运动的左右对称，开发太极拳身法，是非常好的保健康复项目。

As we all know, limb guidance is one of the important mechanisms of Tai Chi health preservation, in which the spiral twining of limbs in exercise is a major feature; It has the effects of dredging meridians, activating collaterals and unblocking Qi and blood. We call it the twining movement. The effect of Taiji stick twining skill is much greater than that of unarmed routine, because holding one stick with both hands connects the strength of the whole body, greatly strengthening the intensity of the action. Some of the movements, such as Beauty looking at the mirror, Fairy looking backward, and Toward four corners, produce the twining strength of the whole body, which has never been achieved by any Tai Chi routine. This kind of training can effectively stretch tendons and bones, and assist in the rehabilitation treatment of scapulohumeral periarthritis, cervical spondylosis, lumbar spondylosis and arthritis. At the same time, the twining also carries out the left-right symmetry of limb movement. It is a very good health care and rehabilitation project.

除了缠丝劲的锻炼，太极缠丝功还为我们提供了一个前所未有训练方法，这就是握力的锻炼。在“夹拧翻横”四法中，拧和横都两手相抗力的，这对于提高中老年人的握力具有很好的锻炼功效，这是以前太极拳当中所没有的。我们都知道，握力是检验老年人健康水准的一个重要指标。通过练习太极棒缠丝功，这是仁和太极棒带给人们的一个很好的保健方法。

In addition to the exercise of twining strength, Bang Chan Si also provides us with an unprecedented training method, which is the exercise of grip strength. In the four methods Jia, Ning, Fan and Heng, both Ning and Heng are resistant to each other, which has a good exercise effect on improving the grip strength of middle-aged and elderly people, which was not found in Tai Chi before. As we all know, grip strength is an important indicator to test the health level of the elderly. By practicing the twining movements of Taiji stick, this is a good health care method.