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Aerobic Tai Chi Workout - Original Chen Style Old Form Two
Rating: 4.8 out of 5(6 ratings)
5,603 students

Aerobic Tai Chi Workout - Original Chen Style Old Form Two

The Fighting Tai Chi Style which combines mind, awareness and traditional Martial Art Kong Fu Skills You May Never Seen!
Created byDavid Yao
Last updated 4/2023
English

What you'll learn

  • Original Chen Style Old Form Two --The Fighting Tai Chi Style 41 Postures
  • Self defense skills using Tai Chi
  • Apply Tai Chi into sweating workout.
  • to build your muscle strength and flexibility
  • To keep mental and physical fitness

Course content

6 sections • 47 lectures • 5h 45m total length

  • Authentic Fighting Tai Chi-Chen New Frame Routine (XinJia) 114:36

    Udemy-Authentic Fighting Tai Chi-Chen New Frame Routine (XinJia) 1

    The Chen Style Tai Chi New Frame Routine (XinJia) 1-Full Routine is my favorite among the total 8 sets of Chen Style Tai Chi that I have practiced. This routine is characterized by detailed movements, lower positions, and explosive releases of power, making it the master routine from which other Tai Chi styles, including Chen, Yang, and others, have derived.


    To ensure I am fully prepared for the routine, I always start with a 2km jogging warm-up, which helps me to reach 70% of my capacity. Then I practice Chen Style Tai Chi New Frame Routine (XinJia) 1-Full Routine, which helps me to reach 85% of my capacity, equivalent to a 5km jog or 10 minutes of rope skipping. To track my effort and heart rate during my practice, I use Myzone, a fitness tracking system that provides real-time heart rate monitoring and tracks physical activity. Myzone calculates my maximum heart rate (MHR) from the moment I start training and tracks my effort, providing me with accurate data on my progress.


    I believe that Myzone provides a more scientific way to measure the effectiveness of Tai Chi for fitness. By using this tool, I can see how my effort levels increase during my warm-up and throughout the routine, allowing me to adjust my practice to achieve my fitness goals. Overall, I find that the Chen Style Tai Chi New Frame Routine 1-Full Routine is an excellent way to improve my physical health and well-being.


    I am excited to announce that I am in the process of creating and uploading all 8 sets of Chen Style Tai Chi routines. My goal is to have them completed by the end of April or early May. However, due to my recent suspected contact with COVID-19, I have very minor symptoms and am currently in self-quarantine.


    I would like to thank you for your patience and continuous support as I work on creating better content for you. Despite the challenges posed by the pandemic, I am committed to continuing to share my passion for Tai Chi and helping others to benefit from this ancient practice.


    Please bear with me as I navigate this difficult time and work to bring you the best possible content. I look forward to sharing the complete collection of Chen Style Tai Chi routines with you soon.


    20230422

  • The Original Tai Chi Martial Art - Chen Style Old Form One9:56

    Udemy-The Original Tai Chi Martial Art - Chen Style Old Form One

    陈氏太极拳老架一路以柔为主，柔中有刚，其特点是舒展大方，步法轻灵稳健，身法中正自然，内劲以缠丝劲为核心统领全身;动作如行云流水，绵绵不断，一动皆动，一静具静，发劲时松活弹抖，完整一气；在劲力上以掤、捋、挤、按为主，以采、挒、肘、靠为辅。

    Chen-style Tai Chi Quan, Old Frame Routine One, emphasizes softness and suppleness, with a blend of soft and hard. Its characteristics are expansiveness, grace, lightness, stability in footwork, and naturalness in body movements. The core of its internal strength is the coiling-silk energy, which leads the whole body. The movements flow continuously, like clouds and water, with every movement influencing the next, and stillness in movement. When issuing force, the body is relaxed, agile, and elastic, with a complete and continuous energy flow. In terms of energy, it focuses mainly on the techniques of warding off, rolling back, pressing, and pushing, supplemented by the techniques of plucking, rending, elbow-striking, and leaning.

  • Tai Chi Chen Style 38 Form -to Sharp Mind & Physical Fitness5:39

    Udemy-Tai Chi Chen Style 38 Form -to Sharp Mind & Physical Fitness

    陈氏三十八式太极拳，这套太极拳是陈小旺在新架83式和老架74的基础上简化创编的，共分四段38个动作。吸取了传统太极拳的精华，共分四段38个动作。陈氏三十八式太极拳去掉原来的重复和过难动作外，仍保留陈氏太极的技击和缠丝劲的特点。

    Chen Style 38-form Tai Chi, is a simplified routine created by Chen Xiaowang based on the traditional Chen Style Tai Chi 83-form and 74-form. It consists of four sections with a total of 38 movements. It incorporates the essence of traditional Tai Chi and retains the characteristics of Chen Style Tai Chi's martial arts techniques and silk-reeling energy, while removing redundant and excessively difficult movements.

  • Tai Chi Chen Style 22 for Beginner-Strengthens Mind and Body2:54

    Udemy-Tai Chi Chen Style 22 for Beginner-Strengthens Mind and Body

    陈式太极基础22式是在陈式传统太极拳（老架、新架）的基础上提炼出来的简化套路，是专门为陈式太极拳爱好者提供的入门套路，也是进入传统太极拳的阶梯。其套路结构简洁明快，易学易练，符合当今的生活节奏。虽然动作套路只有22个，但动作特点和运动风格却保持了浓郁的传统韵味，舒展大方，圆活连贯，气势腾然。

    Chen-style Tai Chi Basic 22 Forms is a simplified routine refined from the traditional Chen-style Tai Chi Chuan (Old Frame, New Frame), specifically designed for enthusiasts of Chen-style Tai Chi Chuan as an entry-level routine and a stepping stone to traditional Tai Chi Chuan. The routine has a concise and straightforward structure that is easy to learn and practice, in line with today's fast-paced lifestyle. Although the routine has only 22 forms, it maintains a rich traditional flavor in its characteristics and movement style, with flowing and graceful movements, rounded and smooth transitions, and a vigorous momentum.

  • Improve Your Balance - Eight Easy Tai Chi Postures to improve your balance4:41

    Benefits of Tai Chi - Better Balance

    The body systems responsible for balance can be affected by gradual changes due to aging or side effects of medications. There are also a host of health problems that can lead to unsteadiness on your feet. But many stability problems caused by aging or conditions such as arthritis, stroke, Parkinson's disease, or multiple sclerosis respond well to exercises designed to improve balance.


    Simple exercises to improve stability and prevent falls gives you step-by-step instructions for easy, effective workouts that will improve posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and firm your core. You'll also get tips for fall-proofing your home.   


    Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.


Requirements

  • Have Sound Physical fitness
  • Have sound mind
  • Be determined to achieve your target!

Description

Chen Style Old Form Two 41 Postures combines the agile body movement, the punching skills, the elbow strike and even wrestling skills! 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!


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.

陈氏太极拳 老架二路  The Full Routine Name:

1 太极起势 1. Beginning Posture

2 金刚捣碓 I "2. Pound Palm with Fist (YAO); Vajra Pounds Mortar; Buddha's Warrior Attendant Pounds Mortar;   

"

3 懒扎衣 3. Grand Warding off Posture (YAO); Grasp and Tuck Clothes; Lazily Tying One’s Coat

4 六封四闭 4. Pushing hands on Empty Stance (YAO); Six Sealing, Four Closing

5 单鞭 5. Single Whip

6 跃步护心拳 6. Leaping step and Elbow Blocking Hit (YAO); Leaping step and Fist of Protecting the heart

7 进步斜行 7. Leaping Forward and Lunge forward on Bow stance (YAO); Stepping Forward walking Obliquely;  Diagonal Posture;

8 回头金刚捣碓 II 8. Turn Back and Pound Palm with Fist (YAO)

9 撇身拳 9. Overbody Throw Posture (YAO); The fist of covering the body

10 指裆 10. Low Hand Punch; Pointing Crotch Punch (YAO); Pointing Crotch

11 斩手 11. Hand Chopping Anti Locking (YAO)

12 翻花舞袖 12. Leaping and turn back Punch  (YAO)

13 掩手肱拳 I 13. Cover Fist and Punch 

14 转身腰拦肘 14. Turn Body with Forward  Elbow Strike

15 大肱拳小肱拳 15. Wave hands

16 玉女穿梭 16. Forward step 

17 倒骑龙 17. Ride the dragon in the reverse direction

18 掩手肱拳 II 18. Cover Fist and Punch 

19 裹鞭裹鞭 19. Sideway Burst Punch (YAO); Wrap Whip

20 兽头势 20. Monster Posture

21 披架子 21. Splitting Punch (YAO); Splitting Pose

22 掩手肱拳 III 22. Cover Fist and Punch 

23 伏虎 23. Subdue the Tiger

24 抹眉肱 24. Sweeping and Pushing using Palm (YAO); The Hitting of Rubbing Eyebrow Makes Red

25 左右黄龙三搅水 25. Sideways Single Wave Hand (YAO); The Yellow Dragon stirs water three times

26 左冲右冲 26.  Left Side Kick and Right Side Kick (YAO); Kick with left Heel and kick with right heel

27 掩手肱拳 IV 27. Cover Fist and Punch

28 扫堂腿 28. Sweep legs with Body turn

29 掩手肱拳 V 29. Cover Fist and Punch

30 全炮捶 30. Side Backward Throwing Double Punch (YAO); Dash

31 掩手肱拳 VI 31. Cover Fist and Punch 

32 捣叉捣叉 32. Low Smashing Punch (YAO); DaoCha

33 左二肱右二肱 33. Fist Punch Combination (YAO); Attack leftward twice rightward twice with forearm

34 回头当门炮 34. Leap turning with left side Backward Throwing Double Punch (YAO); The canno of turning head

35 变势大捉炮 35 Leap turning with right side Backward Throwing Double Punch (YAO); Change Posture Big caught cannon

36 腰拦肘 36. Forward  Elbow Strike (YAO); Strike with Elbow

37 顺拦肘 37. Piercing  Elbow Strike (YAO); Smooth Elbows

38 窝底炮 38.  Leap and Low Burst Punch (YAO); Punching Palm in Crouch Step

39 回头井栏直入 39. Turn Body and Strike with Double Elbows (YAO); Turning Head and go straight with left palm into well

40 金刚捣碓 III 40. Pound Palm with Fist

41 收势 41. Closing Posture


Who this course is for:

  • Who want learn Tai Chi to achieve Fitness
  • Who want Keep mental and physical fitness
  • Who want learn Self defense skills using Tai Chi

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