sexta-feira, 28 de setembro de 2018

What are the benefits of Tai Chi?

China, it is believed that Tai Chi can delay aging and prolong life, increase flexibility, strengthen muscles and tendons, and aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately, there hasn’t been a good deal of scientific evidence to support these claims. In a special study of tai chi called a meta-analysis, where many studies on one subject are reviewed, the author concludes that although there is some evidence to support the positive effects of tai chi on health, fitness, and balance, many of the studies are limited by small numbers of subjects and wide variation in the type and duration of tai chi used. Bearing these limitations in mind, here are some of the documented benefits.

Fear of falling and improvement in self-confidence. In an interesting twist on studies of falling, researchers found that the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Confidence about not falling, and self-confidence in general, may be an unintended benefit of tai chi but one that is certainly worth pursuing. In a similar tai chi study of older adults, 54% of the subjects who practiced tai chi attributed their improved sense of confidence to improved balance. The authors concluded that “when mental as well as physical control is perceived to be enhanced, with a generalized sense of improvement in overall well-being, older persons’ motivation to continue exercising also increases.”

Some more reasons to practice Tai Chi:

– Movements are low-impact and gentle and put minimal stress on your muscles and joints.
– The risk of injury is very low.
– You can do it anywhere, anytime.
– It requires very little space (no excuses apartment dwellers!) and no special clothing or equipment.
– You do it at your own pace.
– It’s noncompetitive.
– It can be done in groups or by yourself (find a tai chi instructor to come to your workplace at lunch hour!).
– There are lots of movements to keep you interested, and as you become more accomplished you can add those to your routine.

segunda-feira, 24 de setembro de 2018

Tai Chi - Spear

sábado, 1 de setembro de 2018

Tai Chi 32 steps Sword Form

The Yang and Wu families were involved in Qing dynasty military officer training, and taught sword technique to their students.Traditional Taijijian forms are rooted in martial application, and are thus originally designed to make use of the weapons available at the time of their development. As there was no historical jian type created specifically for taijiquan, the forms were designed around the use a functional jian of the day, being of appropriate weight, balance, sharpness and resilience to be effective in armed combat.太极拳00

Tai Chi 32 steps Sword Form , created in 1957 by Chinese National Physical Education Committee, based on the Sword Form Yang Style.
Movements list:
1 Commencement
2 Three Rings Circle the Moon
3 Big Pole Star
4  The Swallow Dips Its Beak in the Water
5 Block, Poke and Sweep, Right and Left
6  Yecha explorse the sea
7  Holding the Moon
8 The Birds Returns to the Tree at Dusk
9 Black Dragon Swings Tail
10  Green Dragon Emerges from the Water
11 Wind Rolls the Lotus Leaf
12  Lion Shakes Its Head
13 Tiger Holds Its Head
14 Mustang Jumps the Stream
15 Little Star of Dipper
16 Scoop Up the Moon from the Sea Bottom
17 Turn to Shoot the Geese
18 White Ape Presents the Fruit
21 Sweep the Dust into the Wind, Left, Right, Left
20 Push the Boat Along the River
21  Comet Chases the Moon
22 Pegasus Crosses the Sky
23  Lifting the Curtain
24  Wheeling Sword to the left
25 Wheeling Sword to the right
26 Chop with sword
27  Phoenix Spreads Its Wings
28 Yellow Bee Enters Its Nest
29  Holding the Moon
30  Wind Blows the Plum Blossoms
31 The Compass Points South
32 Conclusion
Dra. Pauline Bao: