2. Âm dƯƠng khÍ cÔng.docx

8/11/2019 2. M DNG KH CNG.docx

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M DNG KH CNG

M DNG KH CNG - MT PHNG PHPLUYN TM TR - KH - LC CA VIT NAM

NGUYN L: KH BNH => TM BNH; TM BNH=> SNG SUT.

M DNG KH CNG L G ?

m Dng Kh Cng l cng phu luyn th, nhmiu chnh hai kh m v Dng trong hai mch Nhmv c.

I.

I CNG:

y l php th c iu khin bng "", chkhng phi th bnh thng bng phi. Do khngnn v khng cn phi quan tm n lng oxy vophi nhiu hay t , m ch nn quan tm n ln hitng tng chy trn hai mch Nhm c vo lc

tp th m thi.

y l li th "Ym Kh" nn khc vi mt s lith khc, thay v l th M, NH, DI, SU nh mtvi phng php kh cng, th y l M, NH,NGN, CN. Do ta khng cn c gng ht vo cho

tht nhiu oxy, hay th ra cho tht ht kh cacbonic.Tri li ,nn th ra ht vo mt cch kn o va phi,nh nhng nh con ra th (Qui tc). Tt c ng tcu bung lng t nhin, khng c gng sc thiqu, m phi lm va sc. Tuyt i trnh mi c

gng no a n mt nhc cho c th trong khi th.Ni khc i, trong lc th hay sau khi tp th mt thigian (Ti a l 1 tun) nu thy kho l ng. Nuthy mt hoc khng c chuyn bin l tp saiphng php.

Tm li, nguyn l ch yu ca phng php ny l

luyn iu tc ,ch khng phi luyn hi, nn thnhiu oxy vo l khng cn thit, thm ch cn sai vi phng php m Dng Kh Cng.

Hy th nh th no ngi ngoi nhn vo thynh khng th (Dng bt dng lc). C thni thnh khng th mi gi l th m Dng Kh Cng.

Nm vng nguyn l:Tm--Kh-Lc. dnKh, Kh dn Huyt, Huyt dn Lc.

Tun th nguyn tc: Va phi, thoi mi, tnhin, linh ng, sng to.

Bin chng ng Y: m Dng mt qunbnh sinh bnh. Cha bnh l iu chnh, lp li qun


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bnh m Dng. Cc Dng sinh m, Cc m sinhDng. Vt cc tc phn, vt ng tc bin. Nhn thntiu thin a, thin nhn hp nht, vn vt ng nhtth. Thngtc bt thng, thng tc bt thng.

y l phng php th m ch ch ca n lluyn thn kinh cho tht vng chc, ni cch khc lluyn lc, nm na l luyn ci u ch khng phi lluyn c bp hay bung phi. C s ca n l thngqua vic tp trung t tng to thnh thi quen theodi ln hi chy trn hai mch Nhm c mi ngy,cc bn s dn dn c lc mnh. Chnh iu ny s

gip c th kho mnh ( dn Kh , Kh dn Huyt, KhHuyt lu thng lm c th kho mnh) v cng lmh thn kinh vng chc, sng sut v nhiu ch hn.Chnh thng qua vic luyn ny, t ta s iu chnhc hai kh m Dng trong c th khi cn thit vlm cho n c qun bnh, m m Dng qun bnhth c th s kho mnh.

y cng l im c o ca phng php mDng Kh Cng, v n cho php ngi tp c th tnghay gim kh m hoc Dng trong c th thng quavic luyn th ng qui tc , v nh th cng c nghal cho php ngi tp khng nhng t phng bnh mc th t cha c mt s bnh do mt qun bnh.

m Dng gy ra, cng nh tng cng th lc,gip c th kho mnh, ti tr, vui v, sng lu.Ngoi ra , n cn c th h tr cho ngi tp trong rtnhiu lnh vc khc nh Thin (c th coi n lphng php tr Thin rt tt. Nhiu ngi tp Thin

cho bit nu th m Dng Kh Cng lc sp Thinnh, hoc trong khi Thin th s trnh c tnhtrng mi mt hoc hn trm khi phi ngi Thin lu,m li cn d nh tm hn , khi x Thin thy rtsng sut, thoi mi), chi c vua, chi th thao (nhnh tennis, bi li, banh, chy ua...) ,tp v thut,hc hnh (hc ch hay hc ngh tay chn), thai gio

(gio dc con ci t lc cn trong bo thai), canhc..vv....

Cho nn, nu bit khai thc, vn dng kho lo vsng to phngphp th ny, n s gip ch cho tart nhiu v mt th xc ln tinh thn.

II. HNG DN CCH TH

C 2 cch th:


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1.

CCH TH 1

a. Th ng Dng:(cn c gi l ththeo Nhm Mch)

Giai on 1:Xoa mt mi chn tay cho tht tnhto.

Giai on 2:Ht vo thra kh su vi lt totrn (th t do).

Giai on 3:Bt u ht vo bng mi, ht rt nhv chm, mt cch t nhin, va ht va ngh tngtng c 1 ln hi nh sng khi v nh c chica hoc nh hn, chy di da vi mm t u mixung bng qua rn khong 3-4 cm ni an in - Kh

Hi th dng li. Ngay lc y lin nn th ch khngnn hi ti y.

LU : Ch nn n ln hi tng tng chkhng cn n hi th tht.

Giai on 4:Nn hi an in 5-10 ting m(m thm) ty sc ca mnh. ng thi , tp trung ttng .

Giai on 5:Sau khi nn hi xong. Bt u tngtng ln hi khi ny chy ngc ln theo ng cn mi.

Giai on 6:n y bt u th ra bng mi nh

nhng v thoi mi va phi (lu khng c thht hi cacbonic trong phi ra. M tri li, nn th nhv t thi). Tm li , ht v v th ra cng t mi lng.

LU : Nu kh tng tng th c th DNG UNGN TAY KO TRN DA ( t u mi xung Kh Hiv sau ngc tr ln mi) TNG nng theo

m i s d hn.


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b.

Th ng m:(cn gi l th theo cMch)

Cch th ng m ging cch th ng Dng phn u (cc giai on 1,2,3 v 4 ) tc l phn htvo. N ch khc phn th ra nh sau:

Giai on 5:Sau khi xong giai on 4, hy bt utng tng cho ln hi t an in chy xung bphn sinh dc,vng xung lun qua hu mn (s cmgic hu mn nhu 1 ci bt buc mi ng), vng quacht xng khu, theo ct sng chy ln (cng chydi da vi mm, khng c cho hi chy trong ngct sng), qua t, ln nh u ri chy xung u mi.

Giai on 6:n y, th ra nh nhng, va phibng mi (cng th ra nh v t nh lc th ngDng )

LU :Ta cn ch my im sau y rt quantrng:

Khng c phnh bng, phnh ngc c sc ht vocho tht nhiu oxy nh mt s li th khc c, trili ht vo t v tht m, tht thoi mi, trnh nn hihay gng cng c bp ngc bng hay tay chn, viu ny s em li hiu qu xu, cng nh c ngha lsai phng php m Dng Kh Cng. Tm li,phng php ny trnh s c gng qu sc.

Lc mi tp, cha quen nn th lu ti an in, tann ht hi t, chm v tng tng ln hi chynhanh, v nu ta c tng tng cho n i chm th sb ngp th do nn hi qu lu, nht l khi th ng

m. V vy phi tng tng cho ln hi chy nhanhhn trn Mch c, nu khng ta phi th ra nachng, v nh th l khng c kt qu m cn c hi.

Nn nh khng nht thit ln hi tng tng phicng tc vi hi th tht, m thng phi nhanhhn hi th tht. Thng thng tng tng t min an in, cng nh t an in ln n mi(ng Dng) khong 1-2 giy, cn t an inxung hu mn vng ra sau lng ln u ri ra mi(ng m) khong 3-4 giy. Nhiu ngi v khng iu ny nn tng tng ln hi i xung anin rt chm, cho nn c hin tng thiu oxy v rtmt. Do tp hoi khng thy kt qu v tt nhin s

b cuc.

Trong c hai ng th m Dng, sau lc ngh an in, tuyt i trnh ht hi vo mt ln na hayth ra cng lc vi ln hi ang tng tng i ra(phi a tng tng ln n mi, lc by gi mi


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ngi xp bng hoc ngi trn ging hai chn thxung t, bn chn phi i giy hay trn thm vthng lng l c. Hai bn tay an vo nhau hay l p trn 2 u gi u c c. Trnh gng cng, vphi lng tht lng, mt nn m khng nn nhm

s tt hn. Tuy nhin nu m mt kh tp trung ttng, th c theo thi quen h mt hay nhm mtcng c, nhng s kh tp th trong lc i, ng,lm vic sau ny.

LU : Khi tp th trnh ngi st mt t (phingi cch mt t), trn di-vng l tt. Trnh ngi trn

nm, c n hi cao.

Nn tp ni cao ro, thong mt, khng kh trongsch, cn trnh ni b nhim, nht l ha cht haymi hi thi, bi bm.

Ti: nn tp lc 23-1 gi m. Sng: nn tp lc 5-7 gi sng. Mi ngy tp thng xuyn 2 ln. Trnghp c bit mi tp 4 ln chia theo 4 thi T, Ng,Mo, Du. Ngoi ra , khi cn thit c th theo nhu culc by gi.

Trnh ni n o, c ngi qua li quy ph mnh.

IV.

V T L TH

Mi ln th trung bnh t 4-5 hi cho mi ngm hay Dng (Tr giai on u tp th c th tpn 10 ng m hay Dng cho mi ln tp).

T nh v iu chnh hi th ca mnh gia 2ng m, Dng sao cho ph hp vi sc kho vc th ca mnh. gi l T l Vng.

Th d i vi ngi tng m, hay b m bnh (bnh h hn ), hay s lnh, li bing, mt mi th tl 5 Dng / 1 m c th l T l Vng.

Tm li: T l Vng l t l gia s lt th m v

Dng thch hp nht i vi c th 1 ngi trong 1giai on no .

LU : t T l Vng, ngi tp phi t tm rabng cch theo di st tnh trng c th mnh sau mingy tp th ( stm c sau 1 thi gian tp )

V.

KINH NGHIM TH

Lc tm tr bi ri, khng n nh t tng hay ck quy ry th khng nn tp th. Ch nn tp th lcbnh tm thoi mi.

Giai on u nn tp th thun Dng trong vng1 tun (mi ln 10 hi).


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Khi tp ng Dng c kt qu ri, hy tp sangng m mi d c kt qu (cng tp 1 tun), miln tp th 10 ng.

Nu sau 1 tun vn cha t kt qu, th phi tiptc tp cho n khi c kt qu mi i sang tp ng

m

Tuy nhin, trong thc t li c ngi hp ngm hn. Trng hp ny c th tp ng m trccng c.

LU :Nu th ng Dng m thy c th nngqu th c th bt s lt th li cho bt nng. Thng m cng vy, nu thy ng qu nhiu th btli. Tm li , phi nh linh ng, gia gim sao cho tkt qu tt l c.

Khi tp c kt qu c 2 ng th, lc by gihy t nh cho mnh 1 t l th ty theo tnh trngsc kho ca mnh, cn c vo tiu chun m-Dng-Hn-Nhit .

V d : Thy tri nng, ta cng cm thy nngtrong ngi, ta phi th ng m nhiu hn , nh 1Dng 3 m chng hn, th xong, theo di st c th(phi tp lng nghe c th mnh) xem c d chukhng, c kho khng, nu vn cn nng th tng thmln m ln na, nu lnh th bt li...vv....Hy t mnh

kim tra c th ca mnh v gia gim lm sao cho hiha tt p nht cho c th, gi l T L VNG.

LU : Cc t l trn ch l gi . Trn thc t phity c th m nh t l thch hp cho mnh.

Tm li , phi chu kh theo di st sao c thmnh, t iu chnh t l th m -Dng thchhp. Th ng m l c ch thn kinh, l lm mtngi. Th ng Dng l lm hng phn thn kinh,lm m c th.Nhng phi phng, th nhiu quc th b phn phc: Vt cc tt phn (nguyn l caDch)

C th xen k ng m -ng Dng , hay th 1lot ng ny ri 1 lot ng kia. C th th thunDng, hay thun m cho mi ln tp hay mi giaion tp , hoc theo nhu cu. c th th lm nhiu lntrong ngy, mi ln 1-2 ng th.

Trong mi ln tp khng nht thit phi th lintc theo php th m Dng v d b mt khi mi tp(thiu oxy v ht v rt t). Do c th xen k th tdo ( ht v y phi nhiu oxy v th ra cho cn phi )gia cc ng th theo m Dng Kh Cng.

Trnh th ng m khi b cm lnh hay ngDng khi b cm nng (v s lm b cm nng hn vko di ). Tri li , hy th 1 lot 5,10 ng Dngnu chm cm lnh, hay th 1 lot ng m nu


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chm cm nng . Tuy nhin nu bnh cm hnhthnh th ngng tp th, cha cho ht hn bnh rimi tp tip.

1. DU HIU TH NG

ng Dng: Nu th ng s cho cm gichng phn, lc quan, hng hi, yu i, nng tnh, tngcng tr nh v thng minh, kho trong ngi, nngon, mau i , tng trng lng (mp , ln k ), hamlm vic, dai sc, mnh hn, kho hn, phn x nhanhhn, t tin, can m hn, m p hay nng nhit trongngi, to bn (tuy nhin c ngi li x c hay itin c d dng ch khng to bn v l bnm), trung tin nhiu, gim tit dch, tiu t.

Nu th nhiu s lm nhc rng, sng nu rng,nng u, ni mn nht, tiu gt, tiu , au lng,mt ng (tuy nhin s c ngi ng ngon v d hn, vc th b m hn, th ng Dng c th m p hnv qun bnh m Dng.Do d ng ch khng cg l) , tng huyt p, lu lnh vt thng , hng phntnh dc , cm mu , gh l...

c bit sau khi th c kt qu th khi vn ngnhiu nh nh tennis chng hn, c th s ra t mhi hn trc khi tp th. S d c hin tng ny lv c th di do Kh Dng hn trc. M c tnh

ca Kh Dng l gim tit dch, gim xut tit ( do lm gim m hi, gim i tiu d ung nc nhiuhn, v kht nc hn khi th ng Dng. y lim rt c bit khc vi quan im thng thngca Ty Y l h ung nc nhiu th phi i tiu

nhiu)

ng m: Nu th ng s c hin tng cch thn kinh, bun ng (nhng i vi nhng ngic th h hn hoc m tng th li kh ng hn), libing, ngui tnh, mau mt, khng cm thy i bng,gim cn, mt ngi, nhun trng x c, mau lnh

vt thng..vv...Nu th nhiu s b tiu chy, tiunhiu, tiu trong, au lng, ng nhiu, h huyt p, db cm lnh, s mi, tng tit dch, d b xut huyt,mi v mm c bp, phnx chm, bi quan, thiu ttin, thiu can m, c ch tnh dc....c bit thnhiu ng m s rt t khi kht nc (do ung tnc nhng li i tiu nhiu. Nghe ra rt nghch l

nhng li l s tht)

2. KT QU

Nu tp ng phng php th ch sau 1 n 3ngy hoc 1 tun l t c cc kt qu nh trn.Nu tip tc tp thng xuyn v lu ngy ngi tp


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c th PHT KH ( PHNG KH ) qua 2 bn tay c,ng quan tr nn linh mn, u c sng sut , thn thnhnhng.

Ngoi ra, chng ta c th dng m Dng Kh Cng t cha cho mnh mt s bnh nh tiu nng gt

(th ng m ), suyn (a s th ng Dng ) ,au bng , tiu chy , au lng , mt mi th nn thng Dng; au bao t, au rng nn th ngm, mt tim, mt ng , to bn, vim hng, huyt pcao..vv...

Sau khi tp lu ngy c th dng Kh Cng chamt s bnh cho ngi khc. Phi cn thn khng

dng cng cha bnh cho ngi khc khi sc (Nilc) cn yu hay khi trong mnh khng c kho...

3. DU HIU TH SAI

Tc ngc, bng; mt hoc tc 1 ch no trn cth , chng mt, m hi dm d v mt , t di tay

chn , mt tim....hoc khng c nhng kt qu trnhby phn th ng.

4.

LI DN CN THIT

Ngi c bnh huyt p cao trnh th nhiu ngDng, ngi b huyt p thp trnh th nhiu ng

m. Tuy nhin , mt s trng hp c bit nhHuyt p Cao m chng th th Dng li lm Huytp h xung, v th m li lm Huyt p tng ln(Huyt p Cao m Chng l Huyt p khng km theox m ng mch, cng nh lng cholesterol v calci

trong mu thp; hay bnh thng l b x m ngmch v c lng cholesterol trong mu cao). Hn chcng nhiu cng tt vic ung nc lnh , thcung c nc , nht l ngay sau khi tp th s lmgim kt qu ca vic tp th rt nhiu.

V y l phng php nhanh, mnh, ton din cho

nn trnh ham th nhiu (khng qu 10 ln th trong1 bui tp). Tr trng hp c bit nh chi th thao, nh v....

5. BNG KIM TRA KT QU TP TH THEO

PHNG PHP -M DNG KH CNG

Ngi tp thc hin 2 Phiu m Dng vicc nh, tin theo di nhng triu chng mmnh c trong 2 tun tp u


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PHIU A : CC DU HIU DNG

STT DU HIU TUN 1

CN 2 3 4 5 6 7

1 Lc quan yui

2 T tin canm

3 ..

1/. Cc triu chng thuc Dng1/Lc quan -yu i

2/ T tin -can m,

3/ Nhanh nhy,

4/ Hng hi -nng tnh,

5/ Sing nng,

6/ Kho mnh - Dai sc ,

7/Nng- Bc rt ,

8/ Nng u-mt-mt ,

9/ Nng ngc ,

10/Nng lng- m

16/ Nhc rng,

17/To bn,

18/ X c,

19/ Ni gh-nht,

20/ ghn - sng

mt,21/ trung tin nhiu,

22/Tiu nng t,

23/Tnh Dc tng,

24/Bn tinh - Mng

hi,

11/ Nng bng,

12/ Nng tay,

13/ Nng chn,

14/ Ni mn,15/ L li -mi,

tinh,

25/ Chu lnh gii,

26/ n ngon - nhiu,

27/ Mau i,

28/ Kht nc,29/ Nhc u - cngu,

30/ Chng mt.

PHIU b : CC DU HIU m

STT DU HIU TUN 1

CN 2 3 4 5 6 7

1 Bi quan chn i

2 Thiu T tinnht nht

3 ..

2/. Cc triu chng thuc m :

1/ Bi quan-Chn i , 16/Lm chc nu


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2/ Thiu t tin-nhtnht,

3/ Chm chp,

4/ Khng hng hi-ngui tnh,

5/ Li bing,

6/ Yu sc-mau mt,

7/Mt-n lnh,

8/Mt u-mt-mt,

9/Mt ngc,

10/ Mt lng-ro mhi,

11/Mt bng,

12/ Mt tay,

13/Mt chn,

14/Xp mn nht

15/Lm lin vt l lot,

rng,

17/Nhun trng- Tiuchy,

18/X c,

19/Lm lnh gh,20/Lm ht ghn,

21/Trung tint,

22/Tiu trong- nhiu,

23/Tnh Dc yu,

24/Xut tinh sm,

25/ Chu lnh km,

26/ n km-t

27/Chm i-Bing n,

28/t kht nc,

29/D chy mu,

30/Nng u,31/ Chng mt.

VI.

M DNG KH CNG CHN ONBIU.

1. m chng

Thng cm thy lnh , hay n lnh , s gi , s nc ,s lnh.

Thng t kht nc ( hay ung nng )Thng ng sm ( d thc khuya )

Thng ng nhiu (d ng )

Thng n t , km n

Thng chm tiu

Thng tiu chy , phn mm ; tiu trong , nhiu

Thng yu km v Tnh dc

Hay nm , ngi , li bing

Da mm , lnh (mt) , xanh

Mch chm , yu , chm , nh

Huyt p thng thp

2. Dng chng:

Thng cm thy nng, hay bc rt trong ngi,khng s gi, khng s lnh, thch nc, thch gi.

Thng kht nc (hay ung lnh )

Thng thc khuya ( gii thc khuya )


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Thng ng t ( mt ng )

Thng n nhiu , ngon ming

Thng mau tiu

Thng to bn , kit , tiu vng--gt (i lo)

Mnh v Tnh dcHay i , ng , sing nng

Da cng , m hng

Mch nhanh , ni , to

Huyt p thng cao

3. Du hiu m tng :

Da ti xanh , nht nht , mn mng , bng , mng.

Mnh mt , tay chn lnh

Da tht mm nho , t lng , l chn lng nh

Xng ct thng nh nhn, yu mm

Tc mm, nh si - i khi qun - my ltnh mt nhu ha, m du, kn o

Ting ni m i, chm chp, nh nh

C iu chm, i ng chm, phn ng chm, n ungchm.

Lnh m, tiu cc, th ng, km hng hi, nhittnh.

t n cc thc cay, mn, hng, nng, sng.

TNG S IM M..........

4. Du hiu Dng tng :

Da hng ho , sm mu , sn si , sn chc , dy

Mnh m nng , tay chn m p

Da tht chai cng, nhiu lng, l chn lng ln

Xng ct thng to ln, cng chc

Tc cng , to si , thng thng , my mnh mt mnh m , s sng, l liu

Ting ni rn rng, nhanh, mnh

C iu lanh l, i ng& phn ng nhanh, n ungnhanh

Nhit tnh, tch cc, nng ng, hng hi

Hay n cc thc cay, mn, nng, sng

TNG S IM DNG...........


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VII.

TNH M DNGLIN H QUA CC DNGI LP

M DNG

t

Tnh

Lnh ( hn)

Mm, b

Chua, ng, lt

Sinh T C , E

LngChm chp

Nhn, lng, mn mng

Lm

Nht

Nng n ( cm gic )

Nh ( trng lng)

Xanh, Tm , en

Ti, c

Ni

Trong

Tri

ng

Nng ( Nhit)

Cng, chc

Cay, ngt, Mn

Sinh t A, B, D

cNhanh nhn

Nhm, sn si

Li

Rt

Nh nhng ( cm gic)

Nng ( trng lng)

, cam , vng

Sng, Trong

Chm

Ngoi

Di. Sau

Tri

Xung

Su

Dn, phnh ra, tn (sinh l)

V hnh

Trn, trc

Phi

Ln

Cn

Co rt, thu lim, t (sinh l)

Hu hnh

Vt cht

VIII.

C S CA PHNG PHPM DNGKH CNG

Mt cch tm lc, phng php ADKC ch yuda vo cc nguyn tc sau:

1. Nguyn tc v Kh Huyt / Kh lc

- l ch ca kh dn Kh n u Kh n.

- Kh l ch ca Huyt Kh dn Huyt n u,huyt n .

- Kh l ch ca Lc Kh dn lc n u, lc n.

Tm li : ti l Kh ti Kh ti l Huyt ti ; ti l Kh ti Kh ti l Lc ti.


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2. Nguyn tc v Kh huyt :

- Kh huyt bt thng : s Thng ( au)

- Kh huyt suy : Yu

- Kh huyt vng: Mnh

3. Nguyn tc v m Dng- m Dng qun bnh : Khng au, bnh

- m Dng mt qun bnh: Bnh

4. Nguyn tc v cha tr:

- Lp liqun bnh m Dng

- Lm kh huyt thng sut v hng vng

5. Nguyn tc phn loi bnh:

- m thng Dng: m bnh , Dng thng m:Dng bnh

- m Dng u suy km : Bnh Suy.

6. Nguyn tc H hp:

- Th trn mch Nhm : To kh Dng- Th trn mch c: To kh m

Nh th :Bnh c hai dng : m Dng , th chai ng: Dng m

Vn dng bin chng : m khc D vng / Dngkhc m ( m Dng khc ch v iu ho ln nhau )

-Gp bnh m ta th ng Dng : ng kh chytrn mch Nhm

- Gp bnh Dng ta th ng m: ng kh chytrn mch c.

- Gp bnh khng nghing hn v Dng hay m thta th qun bnh c hai ng m v Dng.

IX.TRNH BY PHNG PHP :

1. CCH TP LUYN:

Mi ngy tp 2 ln, sng sm ngay sau khi va thcdy, v ti trc khi i ng. Nu bn vic c th tpmi ngy 1 ln cng c kt qu.

Ch ngi: Nu c c nicao ro, sch s, yntnh, thong khth tt nht. Bng khng th cngphi la chtng iyn tnh, sch sm tp.

Cch ngi: Ngi xp bng, hai bn tay nga

xp chng ln nhau, hai ngn ci giao nhau. Lngthng, u c thng, mt m t nhin (Khng nnnhm mt) nhn ra pha trcnhng trong c dngngh vn v, lung tung (tc ng c tp nim ) mch tp trung v ln hi tng tng chy trnMch Nhm hoc Mch c.T th tht vng vng,thoi mi, t nhin.Trnh n ngc hay gng


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cngngc thn mnh, v nh th s khin Kh khlu thng trong cc Mch, v cng phi lng thtlng ( Kh Huyt mi d lu thng ).

2. S LT TH - T L VNG :

S ltth khng nht nh m ty thuc vo cc yut sau :

mun ca ngi tp: Mun tp nhiu hay t, munth nhiu ng Dng hay nhiu ng m, munthc khuya hay mun ng....

Tnh trng lao ng: Lao ng chn tay hay tr c,

nng hay nh..Tnh trng c th: Mnh hay yu , c bnh haykhng c bnh.

Tui tc -Nam n: Gi - tr - Nam - n th khcnhau..

Tng ngi: m, Dng, Bnh tng u th khcnhau.

Thi tit:Tri nng hay kh lnh, ro hay m t uth khc nhau.

Thc phm dng hng ngy:n cay, nng phith nhiu ng m; n mt lnh phi th nhiung Dng....

Bnh hon: Bnh nng th nhiu, nh th t. Ngoi racn ty loi bnh m n nh s lt th nhiu hay t

ng m -Dng cho ph hp.Thi gian tp: Mi tp hay tp lu, lc u chaquen tp nhiu , v sau tp t hn.

Khng gian: Lt th khc Si Gn, Si Gnth khc Vnh Long, ni chung l do kh hu mi nimi khc.

Do ty thuc nhiu yu t,nn s lt th cho mi cnhn khng nht nh m tht s rt linh ng. C thcoi n nh 1 hm s vi nhiu bin s vy.

Ni th tuy y nhng cha c c th, v chcchn iu mnh mun bit l phi th bao nhiung m, bao nhiu ng Dng cho mi ln tp.Vy cho d hiu, d tp, thot tin chng ta hy lm

nh sau :Th 2 ng bng nhau: V d

5A/5D hoc 10A/10D


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Qua hm sau, nu thy mnh nng mt, kh ng (ckhi mt ng ), sing nng, hng hi lm vic hn mingy...(c khi li vng u, ni nht, ni hch) th iu c ngha l Kh Dng trong c th chng ta anggi u th so vi Kh m (hoc c th do chng ta l

ngi c Tng Dng,nnKh Dng trong ta nhiusn).

V nh th l chng taphi th theo 1 t lkhc: Bt 1 s lt thng Dng xung,

trong khi vn gi nguyns lt th ng m ;hoc gi nguyn s ltth ng Dng, nhng

tng s lt th ng m ln cng c.

Hy tng ( hay gim ) s lt th t t, cho n khikhng cn cm thy nng mt, kh ng ,...m tri li

thy th thi nh nhng, d chu, sing nng...l ngt l ri vy.

Lm tng t nu thy tnh trng Kh m trong c th gi u th. C nh th, qua thi gian ta s tmc T L th chnh xc, ph hp vi mnh. l TL Vng, con s ca sc kho v an vui. Tht vy,qua t l th ny ta s tm thy nhng biu hin ca

sc kho v hnh phc trong th xc ln tm hnta nh s sing nng, hng hi lm vic, dai sc vmau hi sc, t khi au m, thng ti vui, thoi mi,t tin, bnh tnh. (c th chng ti ch quan v niqu, nhng trn thc t, th mt s kho mnh do kh

lc sung tc, v qun bnh v m Dng a ti 1 sn nh, thoi mi v mt tinh thn khng phi l iuv l v kh hiu ).

LU : T l ny khng c nh m thnh thong lithay i, do s bin i ca mt vi yu t m n phthuc nh trn ni. V d sau khi tm ra t l thhng ngy ph hp vi Tng ngi & iu kin lm

vic ca mnh, bng n ma nng tri nng qu , taphi iu chnh li sao cho ng m nhiu hn t lc mi c , mi khin ta khng cm thy bc rc,quu qu, hay b cc chng do c th qu nng gy ra.

Tng t vy vi cc trng hp khc, nh tri lnhth th ng Dng tng ln, lao ng chn tay thtngc 2 ng ln, bnh hon th ty theo bnh m

hay Dng m tng gim s lt m - Dng cho phhp, cn thc khuya th tng ng Dng , munng th gim ng Dng.....

TM LI:


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V s lt th cho mi ng m-Dng, mi ngiphi t theo di su st tnh trng c th mnh (cphn th xc ln tm hn) xc nh ng v iuchnh kp thi s lt th ca mnh, sao cho thngxuyn t ti tnh trng: kho mnh , sing nng, th

thi, an vui, t bnh hon, v cng lc cng t nnhng tiu chun sc kho nh phn sau y quinh.

3/. BNG TIU CHUN CA SC KHO

TINH THN

Th thi, thoi mi, yn vui. Sng sut, v t. Thngminh, mn tip, nhiu sng kin.

Su sc , dung d , khim tn. Can m, t tin, giungh lc, t ch.

Bnh thn, trm tnh. Bt ham mun v vtcht ( nung-tnh dc-xa hoa).

Sing nng hng hi ham lm vic (tr c hay chntay) Nhy bn , tinh t.

u c lun tnh to, do dai ,(d c tp trung ttng lm vic 1 thi gian di ).

ch gia tng. Gic quan th 6 pht trin (linhtnh)

V tha , lng , hy sinh , nhn hu. Giu ch , nghlc.

Gii t ch , ch ng , tch cc. Vui vi l tng.

Lun hng n Chn -Thin - M. An nhin , t ti.

TH CHT

Mt sng c thn. Tai thnh. Mi tinh. Ming li tinht.

n ung ngon ming , mau tiu ha. Ht to bn.

Ng ngon , thc dy tnh to.

Dai sc ( lm vic nhiu , t mt ) , mau hi sc.Thc khuya khng bit mt , sng dy vn tnh tonh thng.

Chu ng c i kht lu di. Lun lun khokhon , t khi mt.

Ht au( hoc bt ) cc bnh trong ngi.

Thng t khi c bnh (nu c cng cha c ddng ).

V mt lun ti tr. Phn ng lanh l , chnh xc , ing gn gng , nhanh nhn.

Da tht mn mng , hng ho , m p.

Nng lng sinh hc gia tng.


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LU :

Ngi gi yu, ngi au m v ngi lm vic nng(nh cc bc cng nhn, cc vn dng vin) th nhiuhn nhng ngi tr v khng au m, khng lm

vic nng.Theo kinh nghim, nhng ngi tr kho ch cn th

5 lt cho c 2 ng m Dng l . Cn ngiln tui, ngi gi yu phi th gp 5 ln mi .

Nhng ngi mc bnh tim, huyt p cao cn phithn trng khi tp. Tp tht t lc u, sau thy btbnh hy tng ln dn dn.Khi th dng thay vdng scth trnh c s mt m cc ngi yutim hay b. Cng nn nh rng ng Dng lm timp nhanh, ng m lm tim p chm.Nu dng ng m vn thyphn ng bt li th ngtp na.

i iu vi nhng ngi tng tp cc mn khcng -ni cng-yoga t trc: Qu v no tngtp qua cc mn Kh cng, Ni cng nh Misogi caHip Kh o, Tnh Ta ca Cng in, Ni cng caThiu Lm t, Kim Cang Ni cng hay Yoga...s thymnh khng th vn kh qua 2 Mch Nhm v c,nht l qua Mch c, v s c cm gic nh b nght,tc di v sau s b nhc tng ch nh n ng(gia 2 chn my),C Khuyt (gia thp ngc), hay

ni bng di...c khi hi li xng ngc ln mt vlm nng bng kh chu.

Nhng s kin l trn s khin qu v s hi v ddng b cuc, ng thi cho rngphng php nych a n nhng hu qu tai hi. V bit u li

chng a ta n cnh tu ha nhp ma ?S tht khng c gng cho qu v lo s v khhiuc. Vic chng qua l v 2 Mch Nhm v c chac thng m thi. Mt khc , vchiu vn kh cacc phng php c khc nhau, cho nn c s chinhau v a n cc hu qu nh trn.

Nh th trong trng hp ny ta phi tp li nh sau :

Th bnh thng, t t, nh nhng (khng c gnglm) dng dn Kh qua ch nght (trnh dng lc,tc c dng sc cho qua )

Nu qua khng c th ng c rng sc lm m hydng li , i qua ngy hm sau s lm tip.

C th khong 1 tun hay hn, ch b tc s thng v

khi ta c th tp nh mi ngikhc.V 1 iu nn nh rng:Khng nn tham lam tpnhiu phng php cng 1lc (hoc trong ngy).V c nhiu phng php khng hp vi nhauvnh th s a nhu qu xu cho ngi tp.


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VN CH C TH , MONG QU V CH QU LO SM B CUC.

X. THC HNH M DNG KH CNG

1.

LT TH -TC TH -THI GIAN T KH :

Khi thc hnh m Dng kh cng, chng tann bit rng : S lt th, tc , thi gian t kh, v tp trung t tng nu khc nhau, s cho nhngkt qu khc nhau. Mt iu chc chn v hp l

l: th t lt s cho kt qu khc vi th nhiu lt ,i vi 1 ng m v Dng cng 1 lc...

V d: th chng 5 ng Dng s cho ta m p,tri li th chng 10 hay 20 ng Dng mt lc mkhng th ng m km theo s cho ta s nngnhit (lng bin th cht bin). Cng vy i ving m, chng ta s i t mt (lng) n lnh

(hn) do s lt th t t n nhiu. Nu ta th c 2ng mt lc , kt qu cng s khc nhau ty sth nhiu hay t.

i vi tc th (Dn Kh trn Mch) hn l iuhp l khi ta thy th chm d lm ta m hi hnl th nhanh (ng hn l tng tng nhanh)

V thi gian t kh ti an in, th chc khng aingc nhin khi thy cng nn th lu cng thy mt v cng ngp th kh chu. V chc chnnhnghuqu tai hi s xy ra nu ta c htsc ph k lc nn hi ca ta.

Hn nhin mi s phn tn t tng u khng cli cho vic tp theo phng php m Dng KhCng, v chc chn s khng a n kt qu tt c.

Th ng m trc khc vi th ng Dngtrc. Nh ta Th 5D/5A s cho kt qu khc khi tath 5A/5D. Sau 1 tun p dng phng php ta st c mt skt qu nh: n ngon, ng ngon, d

tiu ha, ht to bn, sing lm vic, bt nng tnh(nu c trc ) v cm thy kho khon, ti tnh ,do dai hn...

Nu tp khng ng th s: Khng thy cc ktqu trn, hn na cn kh chu, chng mt , mttim. Nu tp qu nhiu ng Dng s c phn ngkhc l ca c th nh ni nht, ni hch, nhc u,

nhc rng; hoc tp qu nhiu ng m s tiunhiu, bun ng, yu sc, lm bing.

Nu tp thng xuyn v lu di ln lt cc bns t c cc tiu chun ca sc kho nu bng trn. Ngoi ra khi th s cm thy m vng anin hockh nng chy trn cc Mch v cc vngtrn c th , nht l vng eo , lng , gy...


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17 Lm sm da. Lm sng da.

18 Lm c ch tnhdc

Lm hng phntnh dc.

19 Lm gim khnng tp trungttng, mau qun.

Lm tng kh nngtp trung t tng ,mau nh, nh dai.

20 Lm gim khnng sng to ,tng tng.

Lm tng kh nngsng to , tngtng.

y ch l lit k phn no nhng tnh cht cng dngthng thy, thng dng. Qua thc t cng phu, chcchn chng ta s tm thy thm nhiu iu mi l. Khi s nggp ca ngi tp hn l iu hn hnhcho chng ti.

Chng ti va trnh by bng tnh cht v cng

dng ca vic th 2 ng m Dng. Hn l cnnhiu iu cn phi c tip tc khm ph v trnhby, tuy nhin l cng vic c tnh cch lu di. Vn y l ta phi lm sao vn dng bng tnh chtv cng dng trn mt cch c li nht.

V d im 5 ta thy tnh cht ca ng m llm mt bao t. Nh th i vi nhng bnh au bao

t v nng nh l bao t hay au thng v , ta u cth tm thy kt qu tt khi th ng m vi mtlng ln, chng hn chng vi chc ng mt lccho mi bui tp. Mt ngy tp 2-3 ln v lin tctrong nhiu ngy.

V iu ny , chnh mi c nhn phi t tm slt th thch hp vi mc bnh v tnh trngc th mnh, v khng ai c th bit mnh r hnmnh. V khng th lit k nhiu trng hp p dngkhc do hon cnh khch quan. tuy nhin chng ti tintng vi c tng tng phong ph v ti vn dngkho lo ca cc bn, chc chn cc bn s tm thy

nhiu iu li ch, i khi ngc nhin v th v quavic khai thc bng trn.

Cng cn lu lBng tnh cht v cng dng ca2 ng m & Dng trn y , vi im cn phic hiu vi 1 ngha rng. V d: tim, gan, bao t,thn cng phi c hiu l tm, can, t, ph, thn.Tm limi viccn linh ng v sng to.

3.

TINH THN CA PHNG PHP CH GMTRONG 5 CH :

VA PHI - THOI MI - T NHIN - LINH NG -SNG TO.


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a.

VA PHI

Khng thi qu , khng qu th gi l va phi.Mi s thi qu u c hi.

V d: Trong giai on t kh ti an in, khngnn rng nn hi lu qu, v vic ny c th gy tn hicho c th , i khi cn c th nguy himn tnh mng.

Trong lc ht hi vo khng nn phnh bng qu tov c sc ht cho tht y hi , v ch lm cho tc bnghoc c cm gic khng sc th, khng c li gc.

Ham th qu nhiu ng Dng trong khi khngc bnh g c, tc l khng phi dng cha bnh, sa n nhng hu qu tai hi nh nng mt, nihch, nhc rng, nhc u. Chng ti mun ni trongtrng hp bnh thng, khng au m g m tnhin ham th nhiu ng Dng,m khng phihp th theo ng m qun bnh. iu ny skhng li cho sc kho. y cng l l do ti sao nhiu

ngi s tp Kh cng hay ni cng hoc Yoga ri s btu ha nhp ma. S vic va trnh by rt l d hiu.

b. THOI MI

Khng g b, khng kh chu, khng c vn gth gi l thoi mi Mi s kh chu ko di c coinh du hiu ca s p dng sai phng php.

V d: Trong lc tp ngi nh ngi ln, thn mnhgng cng ngc , tht lng nt qu cht lm khngthoi mi. Tp sai s lm kt qu s km i.

Trong lc ht hi vo khng dng dn Kh i mc dng sc ht hi vo cho tht y bng, hay yngc th tht khng thoi mi cht no, v s c cmgic l mnh khng hi th.

Sau khi tp 1 thi gian m thy khng thoimi, d chu, tri li cn kh chu th phi bit lmnh tp sai phng php m Dng Kh Cng,. v cn nn xem k li tp cho ng.

c. T NHIN

Khng tri vi quy lut ca v tr , ca thin nhinth gi l t nhin. Nhng g tri vi t nhin u an hu qu khng tt.

V d: i n, kht ung. Lm vic nhiu n nhiu,lm vic t n t...Do nh cc lc s , cc vn ngvin th thao phi th nhiu hn cc em hc sinh , ccc th k lm vic ti cc vn phng. Cc c g phi


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th nhiu hn thanh nin. Cc bnh nhn khngnhng phi th nhiu m cn phi th ng cch.

Tm li tt c u phi ph hp vi s t nhin,nu khng s c vn ngay. V d : i ng n, khtng ung, hay lm vic nhiu n t th xem sao?...

d. LINH NG

Khng qu l thuc vo nguyn tc,bit ty c ngbin l s linh ng Mi s cng ngc l thiu Sinhkh v s khng cho kt qu tt.

V d: Trong phn cch tp c ghi l tp th phi

ngi xp bng , nhng nu ta thy tp nm hp vi tahn v cho kt qu tt,th ta c vic nm tp khngsao c. V l nhng ci ph , v nhng ci ph nykhng lm hi ti ci chnh , cho nn ta c th ty nghim sa i.

Nhng quan trng hn c l p dng tnh linhng trong vic tr bnh.

V d: ang ngi lm vic ta bng nhin au bng.V thnh lnh ta khng bit au bng do nng hay lnh,ta bn th i mt ng no , theo kinh nghim lta thng th ng Dng v d dng v tin cho tahn.Th chng vi lt, ch mt cht nu khngthy bt l ta bit th sai, v lp tc linh ngchuyn sang th ng m , v s thy hiu qu mt

cch ngc nhin. i vi cc trng hp khc cngth, h thy th mt thi gian khng bt l phi bitlinh ng chuyn sang th ng khc i lp ving ang th.

n y chc l nhiu qu v s thc mc l nu th

nh th m khng ht th sao ? Xin tha khng c conng th ba, v theo ng Y th d cho vn bnhcng khng ra ngoi m Dng, v nu th c haing m vn khng c kt qu , th hoc l th saihoc l cha th s lt cn thit.

V d : ng l phi th nhiu ln trong ngy mi sc cho kt qu, ta ch th c 1 ln cho nn khng

t kt qu, m c khi va th li va lo ngh uu).Hoc l tnh trng bnh nng vt ngoi khnng ca phng php mDng Kh Cng, cnphi phi hp vi cc mn khc mi sc. V d: cn phi phi hp vi vic sa i cch n ung , vnng , chm cu , bm huyt...Nu vn khng c ktqu th c ngha l loi bnh khng ph hp vi

cch cha bnh bng Kh Cng, m ph hp vi cchtr khc. V d : ung thuc , chm cu , gii phu .

V chng ta nn nh m Dng Kh Cng lphng php Dng Sinh khng phi l phng phpch yu tr bnh. Nu n c tr c mt s bnh ,chng qua l do ngi tp bit cch qun bnh mDng thi. Tuy nhin , n vn c gii hn ca n,


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khng phi bnh no cng c th tr c bng phpth. Bn c cn lu iu ny trnh khithtvng.

e. SNG TO

Ngh ra nhng iu mi l, ri bit thm bt, chbin, sa i, ci thin l Sng to. i khi l nhngiu vt ra ngoi khun kh, h thng gio iu.Sng to l m no tng lai , l phong ph ha cuci. Sng to cn cho ta nh nh sngcncho hoa.

V d: Sau khi tp, ta c th thm phn ch xtkhp u mt , mnh my tay chn, ri sau ung 1ly nc lc thy hi mt chy ra tn cc u ngntay, ngn chn.Ngoi vic dng m Dng Kh Cng phng bnh ,

tr bnh v phc hi sc kho , ta cn c th p dngn trong lnh vc th thao, v thut, gii phu, kton, hc hnh thi c, chi c, thai gio..vv...

Tm li ty c tng tng v sng kin ca tam ta c th tm thy li ch ca phng php nhiu

hay t, phin din hay a din ( cng ng thi l thtb m c k ch bit xo ln, ngi th lm ra 5 -7mn...bit ni sao?).

Nh th, m Dng Kh Cng l mt phng phpm, gip cho ngi tp khng ch bng cc k thutm cn gip cho h c c tinh thn c m, tr c

minh mn v t do trong vic tp luyn theo ng vitnh cht v th trng ca mnh.

GS.TSKH. BI QUC CHU.


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I. ............................................................................................I CNG:1

II. ..................................................................HNG DN CCH TH2

1. CCH TH 1....................................................................................... 3

a. Th ng Dng:(cn c gi l th theo NhmMch).......................................................................................................... 3

b. Th ng m:(cn gi l th theo c Mch)............. 4

2. CCH TH 2 : (Th trn da hay ngoi da)........................... 5

III. .........T TH , THI GIAN , KHNG GIAN LC TP TH: 5

IV.V T L TH................................................................................... 6

V. ............................................................................KINH NGHIM TH6

1. DU HIU TH NG................................................................... 8

2. KT QU............................................................................................. 8

3. DU HIU TH SAI......................................................................... 9

4. ..........................................................................LI DN CN THIT

95. .......BNG KIM TRA KT QU TP TH THEO PHNGPHP - M DNG KH CNG........................................................ 9

VI.M DNG KH CNG CHN ON BIU. ...................... 11

1. m chng......................................................................................... 11

2. Dng chng:................................................................................. 11

3. Du hium tng :...................................................................... 12

4. Du hiu Dng tng : ................................................................ 12

VII. ......TNH M DNG LIN H QUA CC DNG I LP 13

VIII. ...... C S CA PHNG PHP M DNG KH CNG

13

1. Nguyn tc v Kh Huyt / Kh lc......................... 13

2. Nguyn tc v Kh huyt :.......................................................... 14

3. Nguyn tc v m Dng.......................................................... 14

4. Nguyn tc v cha tr:............................................................... 14

5. Nguyn tc phn loi bnh:...................................................... 14

6. Nguyn tc H hp:...................................................................... 14IX.TRNH BY PHNG PHP :.................................................. 14

1. CCH TP LUYN: ....................................................................... 14

2. S LT TH - T L VNG :................................................. 15

X. ..........................................THC HNH M DNG KH CNG19

1. LT TH -TC TH -THI GIAN T KH : ........... 19

2. TNH CHT- CNG DNG CA HAI NG MDNG:.................................................................................................. 20

3. TINH THN CA PHNG PHP CH GM TRONG 5CH :........................................................................................................ 21

a. VA PHI.................................................................................... 22

b. THOI MI....................................................................................... 22


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c. T NHIN.......................................................................................... 22

d. LINH NG...................................................................................... 23

e. SNG TO......................................................................................... 24

2. Âm dƯƠng khÍ cÔng.docx

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