A Well-Balanced Tai Chi Workout for Mind Focusing, Body Flexibility, Muscle strength, Body-Mind-Focusing-Coordination

Published en 08 Jan 2021

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Chen Style Tai Chi Competition Routine - 56 Postures combines the agile body movement, the punching skills, the elbow strike and even wrestling skills!  It is a Well-Balanced Tai Chi Workout. There are 3 reasons:

1. It combines almost all Chen Style postures from Traditional Frame and New Frame.

2. It balances well between energy consuming kicking and jumping movements and graceful slow Tai Chi Movements.

3. It trains both left handed postures with right handed postures.

It is good aerobic sweating Workout. It will take you 30-60 hours to master it! You can take the individual posture to practice many times as aerobic sweating Workout. It will help to build your muscle strength and flexibility!

Chen Style Tai Chi Competition Routine - 56 Postures CSTC56

1.起势  1. Qǐ shì Beginning Posture

2.右金刚捣碓 2. Yòu jīngāng dǎo duì Pound Palm with Right Fist

3.揽扎衣 3. Lǎn zhā yī Grand Warding off Posture

4.右六封四闭 4. Yòu liù fēng sì bì Pushing hands on Empty Right Stance

5.左单鞭 5. Zuǒ dān biān Left Single Whip

6.搬拦捶 6. Bān lán chuí Side Backward Throwing Double Punch

7.护心捶 7. Hù xīn chuí Elbow Blocking Hit

8.白鹤亮翅 8. Báihè liàng chì White Crane Spreading It’s Wings

9.斜行拗步 9. Xié xíng ǎo bù Lunge forward and Bow stance

10.提收 10. Tí shōu Holding Up the Knee

11.前趟 11. Qián tàng Step Forward ending with High Empty Stance

CSTC56-S2  Section 2- Posture 12 - 21 CSTC56-S2 Section 2- Posture 12 - 21

12.左掩手肱拳 12. Zuǒ yǎn shǒu gōng quán Left Palm Block with Right Hand Punch

13. 披身捶 13. Pī shēn chuí Arm and Fist Blocking

14. 背折靠 14. Bèi zhé kào Overbody Throw Posture

15.青龙出水 15. Qīnglóng chūshuǐ Hidden Dragon Punching

16.斩手 16. Zhǎn shǒu Hand Chopping Anti Locking

17.翻花舞袖 17. Fān huā wǔ xiù Leaping and turn back Punch

18.海底翻花 18. Hǎidǐ fān huā Hand Chopping Blocking

19.右掩手肱拳 19. Yòu yǎn shǒu gōng quán Right Palm Block with Left Hand Punch

20.左六封四闭 20. Zuǒ liù fēng sì bì Pushing hands on Empty Left Stance

21.右单鞭 21. Yòu dān biān Right Single Whip

CSTC56-S3  Section 3- Posture 22 - 27 CSTC56-S3 Section 3- Posture 22 - 27

22.右云手 22. Yòu yún shǒu Wave hands to Right

23.左云手 23. Zuǒ yún shǒu Wave hands to Left

24.高探马 24. Gāo tànmǎ High Empty Stance

25.右连珠炮 25. Yòu liánzhū pào Rightwards Palm Push Hitting

26.左连珠炮 26. Zuǒ liánzhū pào Leftwards Palm Push Hitting

27.闪通臂 27. Shǎn tōng bì Dodge and Turn Back swiftly with Palm Push Hitting

CSTC56-S4  Section 4- Posture 28 - 36 CSTC56-S4 Section 4- Posture 28 - 36

28.指裆捶 28. Zhǐ dāng chuí Low Hidden Hand Punch

29.白猿献果 29. Bái yuán xiàn guǒ Uppercut Punch with Front Knee Strike

30.双推掌 30. Shuāng tuīzhǎng Double Pushing Hands

31.中盘 31. Zhōng pán A Coiling Dragon Empty Stance (YAO)

32.前招  32. Qián zhāo 43. Forward Trick; Forward Technique

33.后招  33. Hòu zhāo 44. Backward Trick;  Backward Technique

34.右野马分鬃 34. Yòu yěmǎ fēn zōng Right Lunge with Splitting Hands

35.左野马分鬃  ） 35. Zuǒ yěmǎ fēn zōng) Left Lunge with Splitting Hands

36.摆莲跌叉 36. Bǎi lián diē chā Reverse High roundhouse kick then Crouching stance

CSTC56-S5  Section 5- Posture 37 - 45 CSTC56-S5 Section 5- Posture 37 - 45

37.左右金鸡独立 37. Zuǒyòu jīnjīdúlì Golden Rooster Stands on One Leg

38.倒卷肱 38. Dào juǎn gōng Backward and Double Pushing

39.退步压肘 39. Tuìbù yā zhǒu Backward and Elbow hitting

40.擦脚 40. Cā jiǎo High Roundhouse Kick

41.蹬一根 41. Dēng yī gēn Right Side Kick

42.海底翻花 42. Hǎidǐ fān huā Hand Chopping Blocking

43.击地捶 43. Jī de chuí Punching Toward the Ground

44.翻身二起脚 44. Fānshēn èr qǐ jiǎo Jumping Double Kick

45.双震脚 45. Shuāng zhèn jiǎo Double Stamping foot

CSTC56-S6  Section 6- Posture 46 - 56 CSTC56-S6 Section 6- Posture 46 - 56

46.蹬脚 46. Dēng jiǎo Front Kick

47.玉女穿梭 47. Yùnǚ chuānsuō Leaping while turning body in air

48.顺莺肘 48. Shùn yīng zhǒu Double Elbow Back Strike

49.裹鞭炮 49. Guǒ biānpào Sideway Burst Punch

50.雀地龙 50. Què de lóng Crouching Dragon Stance

51.上步七星 51. Shàng bù qīxīng Step Forward and Cross Fists

52.退步跨虎 52. Tuìbù kuà hǔ Step Backward and tiger riding stance

53.转身摆莲 53. Zhuǎnshēn bǎi lián High roundhouse kick with double hands tap

54.当头炮 54. Dāngtóu pào Double hands Punch

55.左金刚捣碓 55. Zuǒ jīngāng dǎo duì Pound Palm with Left Fist

56.收势 56. Shōu shì Ending Standing Posture

Tai Chi or Shadow Boxing, another school of Kungfu in Chinese martial art culture, was born in Henan Province, 70km north to David Yao's native place.

Tai chi, short for T'ai chi ch'üan or Tàijí quán  (Chinese: 太极拳，太極拳; pinyin: Tàijí quán), is a traditional Chinese martial art which combines mind and awareness of our body, the deep diaphragmatic breathing and Qi, the inherent vital energy, through graceful movements to achieve mindfulness and relaxation. Tai chi is practiced for both its defense training, its health benefits and meditation.

Qigong, qi gong, chi kung, or chi gung (simplified Chinese: 气功 qìgōng literally: "Life Energy Cultivation") is a holistic system of coordinated body posture and movement, breathing, and meditation used in belief it promotes health, spirituality, and martial arts training. Qigong practice typically involves moving meditation, coordinating slow flowing movement, deep rhythmic breathing, and calm meditative state of mind.  Qigong can be viewed as a medicinal movement practice, combining breath work, relaxation, movement and self-massage all in one.

In Chen Style Traditional 74 Form LJ1  (陈氏太极拳老架一路  Chén shì tàijí quán lǎo jià yīlù  Chen Style Tai Chi Traditional Form  One; Chen Style Tai Chi Old Form Set One)  is the foundation of all Chen Style Tai Chi which keeps the kicking, jumping and leaping movements which will apply in fighting.  Base on Chen Style Traditional 74 Form LJ1, I will show more advance skills - Chen Tai Chi Fighting Style which combines mind, awareness and traditional Martial Art Kong Fu Skills You May Never Seen! The features of Original Chen Style Old Form Two are the agile body movement, the punching skills, the elbow strike and even wrestling skills!

What makes  Chen Style Tai Chi unique? It is 发力 fā lì, (releasing power; releasing power in explosive way),  It integrates whole body power and keep body in a relax states when release the power in very short and explosive way. The hitting point can be fist, elbow or knee. This Fali is different with boxing or kickboxing. You can take some movements to practice in fast speed and this can be very good sweating workout for you.

This will take you around 3 month to finish it. However, you can just take a single posture to practice.

Tai Chi Strengthens Mind and Body

Tai Chi’s focus on posture and body placement may add benefits beyond what cardiovascular or resistance-training can provide.

Tai Chi, a moving Yoga, does more than burn calories and tone muscles. It will enable you to gain flexibility and strength, reducing stress and allowing for greater relaxation. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.

The health benefits of tai chi

This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.

Tai chi is often described as "meditation in motion, moving Yoga,"  which originated in China as a martial art.  The Chen Style Tai chi is the oldest and parent form of the five traditional family styles of Tai chi. Chen-style is characterized by Silk reeling, alternating fast/slow motion and bursts of power.  The Chen Style is Originated in Hen Nan Chen Jia Gou, 70 KM at north of David Yao's birth place.

There is growing evidence that this mind-body practice, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.  In this low-impact, slow-motion exercise, you go without pausing through a series of motions.  As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

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