Sparring Tai Chi-Chen New Frame Routine XinJia 2 for Fitness

Name: Sparring Tai Chi-Chen New Frame Routine XinJia 2 for Fitness
Rating: 4.1 (12 reviews)

Gem revealed! Called 新架二路 Xin Jia Er Lu. The grace and profound ancient fighting art! Perfect for cross training Fitness

Created byDavid Yao

Last updated 4/2023

English

What you'll learn

Chen Style Tai Chi New Frame Routine TWO 71 Postures
The Concept of Qi - inherent vital energy
A system of deep breathing exercises.
Self defense skills using Tai Chi
Apply Tai Chi into sweating workout.
To keep mental and physical fitness
To achieve mindfulness and relaxation

Course content

5 sections • 67 lectures • 6h 57m total length

Authentic Fighting Tai Chi-Chen New Frame Routine (XinJia) 1 (Live in Udemy)14:36
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.

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The Original Tai Chi Martial Art - Chen Style Old Form One (Live in Udemy)9:56
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 Fitness (Live in Udemy)5:39
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.
2021 Updates, View more amazing courses and Publications,4:02
View more amazing courses and Publications, see the Full list Attached for BEST price
Improve your balance -8 Easy Tai Chi Postures to improve your balance2:02
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.

Introduction5:26
Explore the xin jia 2 tai chi new frame routine for fitness, detailing features, transitions, and fighting applications, starting with taichi preparation and the first five postures.
XJ2-01 预备势 Beginning Posture4:32
Establish the beginning posture in XJ2 by grounding the feet, aligning the body from head to toe, relaxing the neck and spine, and preparing the breath for the next movement.
XJ2-02 金刚捣碓 I Pound Palm with Fist I12:07
Practice the XJ2-02 pound palm with fist routine, a 19-step tai chi sequence linking pressing, weight shifts, kicks, and punches to strengthen the spine and stimulate acupuncture points.
XJ2-03 懒扎衣 I Grand Warding off Posture I6:39
Explore the grand warding-off posture in XJ2-03 懒扎衣 I, following count-along steps from one to twelve with rightward movements and emphasis on posture for a flowing tai chi sequence.
XJ2-04 六封四闭 I Pushing hands on Empty Stance6:49
Learn pushing hands on an empty stance in XJ2-04, coordinating whole-body movement, spine-driven strength, and relaxed, controlled exchanges to develop tai chi technique.
XJ2-05 单鞭 I Single Whip I7:41
Master the xj2-05 single whip from the XinJia 2 routine, focusing on small moments, shoulder and wrist alignment, and mindful concentration to counter distractions.
XJ2-06 搬拦肘 Side Backward Throwing Double Punch9:11
Teach xj2-06 side backward throwing double punch from the new frame, present three beginner variations, grip movements, sinking steps, and elbow-driven circle techniques, while highlighting joint safety.
XJ2-07 跃步护心拳 Leaping step and Elbow Blocking Hit9:11
Engage in the leaping step and elbow blocking hit from XJ2-07, guiding posture, weight transfer, and controlled strikes for a fitness sparring routine.
XJ2-08 跃步斜行 I Leaping and Lunge forward with Bow stance11:54
Master the XJ2-08 leaping and lunge forward with a bow stance, with two variations (leap and non-leap), and learn the routine's dynamic movements and posture changes.
XJ2-09 煞腰压肘拳 Leaping and Turn Body Double Punch4:42
Practice the XJ2-09 leaping and turn body double punch within the XinJia 2 new frame routine, weaving five postures with 90-degree turns and sinking motions for fitness.
XJ2-10 井缆直入 I Turn body with Elbow hitting and Toe Stepping I4:34
Learn a unique tai chi posture from XJ2-10, turning the body while executing an elbow strike and toe stepping to enhance sparring in XinJia 2 routine.
XJ2-11 风扫梅花 I Swing Body Throwing I3:40
Demonstrates XJ2-11 风扫梅花 I swing body throwing I, focusing on a 180-degree turn, posture adjustment, pressing down the center, and the one up, one down pattern.
XJ2-12 金刚捣碓 II Pound Palm with Fist II5:47
Master the XJ2-12 pound palm with fist II in the sparring tai chi xin jia 2 routine, applying precise counts, body sinking, and practical technique.
XJ2-13 庇身捶 Overbody Throw Posture11:48
Learn the XJ2-13 overbody throw posture in the sparring tai chi chen xinJia 2 routine, with right-step, grip, and 90-degree transitions to refine small-movement postures.
XJ2-14 撇身锤 Leaping with Splitting Punch7:34
Explore XJ2-14 leaping with splitting punch in the sparring tai chi chen new frame xin jia 2 routine, focusing on four postures and jumping sequences for fitness.
XJ2-15 斩手 Hand Chopping Anti Locking8:07
Explore the XJ2-15 hand chopping anti locking sequence from sparring tai chi chen xin jia 2, covering five postures, blocking, circular hand movements, and directional steps.
XJ2-16 翻花舞袖 I Leaping and turn body chopping I8:26
This lecture introduces xj2-16 leaping and turn body chopping in xin jia 2 fitness, guiding turns with or without jumping to build posture, balance, and flow in tai chi sparring.
XJ2-17 掩手肱拳 I Cover Fist and Punch I6:49
Master the xj2-17 cover fist and punch in the sparring tai chi chen XinJia 2 routine by refining 13 postures and precise movements to generate explosive power from the body.

XJ2-18 飞步拗鸾肘 Leaping and Forward Elbow Strike9:36
Master the XJ2-18 leaping and forward elbow strike with dynamic footwork, knee kicks, and 180-degree turns, emphasizing open-chest posture for fitness-focused sparring in the XinJia 2 routine.
XJ2-19 运手（前三）I （前运手） Wave hands8:49
Learn the XJ2-19 wave hands sequence with a detailed front wave hands breakdown, weight shifts, neck alignment, and goldhammer transitions, including three options and a 30-degree half-step.
XJ2-20 高探马 I High Empty Stance I3:14
Follow the XJ2-20 high empty stance routine through three movements, hand push-outs, a turn, and a single-leg goldhammer, returning to the initial position.
XJ2-21 运手（后三）II （后运手） Wave hands II4:34
Practice XJ2-21 wave hands II, refine 运手 and 后运手 in posture 21, moving from Goldhammer one to the next steps while counting one to four.
XJ2-22 高探马 II High Empty Stance II6:43
Learn the XJ2-22 high empty stance II from sparring tai chi, mastering initial steps, forward touches, shoulder touches, pushes, and the goldhammer sequence through small, precise movements.
XJ2-23,24,25 连环炮（一二三）Palm Push Hitting I, II, III8:53
Demonstrates Xj2 postures 23–25, combining three movements into a 16-movement sequence; emphasizes low stances, precise details, and gradual variations to enhance balance, memory, and fitness in sparring tai chi.
XJ2-27,28,29 白蛇吐信 Snake Flicks out Tongue I, II, III4:56
Guides tai chi practice of xj2 sections 27–29, focusing on coordinated counts, repeated sequences, snake-like hand movements, and open step transitions while facing the camera.
XJ2-30 转身海底翻花 I Turn Body with Hand Chopping Blocking I2:54
Turn the body with hand chopping blocking in XJ2-30, train two small movements, fist to open, lift, and set positions to build timing, direction, and strength for sparring tai chi.
XJ2-31 掩手肱捶 II Cover Fist and Punch II4:06
Demonstrates the 'Hide the Angel' posture from the XJ2-31 cover fist and punch II, guiding practitioners through sequence, timing, and hand transitions with a focus on posture alignment.

XJ2-32 转身六合 Turn Body with Grabbing arm wresting4:48
Practice turn body with grabbing arm wrestling in XJ2-32, opening left and right, performing four directional turns, and transitioning the left leg for fluid tai chi sparring.
XJ2-33,34,35,36 裹鞭炮 Sideway Burst Punch I, II, III, IV9:36
Learn the xin jia 2 routine through 15 postures, focusing on sinking, grounding, and directional footwork to execute sideways burst punches I–IV with controlled power.
XJ2-37 兽头势 Retreating Punch5:32
Explore the XJ2-37 兽头势 retreating punch, focusing on body usage, posture, and precise footwork through repeated steps and posture transitions to improve balance and control.
XJ2-38 劈架子 Jumping with Splitting Punch7:29
Perform the XJ2-38 jumping with splitting punch drill, aiming to jump as high as possible with both feet off the ground and execute split jumps in a gym.
XJ2-39 翻花舞袖 II Leaping and turn body chopping II5:10
Practice leaping and turn body chopping II from XinJia 2, following the two-jump sequence and directional splits to build fitness.
XJ2-40 掩手肱捶 III Cover Fist and Punch III4:41
Explore the XJ2-40 cover fist and punch III sequence with 12 small movements, quick pops, and continuous flow, shown from different angles for fitness sparring.
XJ2-41 伏虎 Subdue the Tiger6:23
practice the xj2-41 subdue the tiger sequence from sparring tai chi-chen xin jia 2, focusing on low postures, rapid multi-directional movements, punches, and turning with vertical spinning for fitness.
XJ2-42 抹眉红 Sweeping and Pushing using Palm6:45
Practice sweeping and pushing with the palm in XinJia 2, turning the body 180 degrees and executing four-direction movements with kicks and pushes for fluid sparring.
XJ2-43 右黄龙三搅水 Left Sideways Single Wave Hand5:56
Explore the left sideways single wave hand in XJ2-43, breaking down 15 small movements into three sequences, with detailed left leg actions and transitions for a complete routine.
XJ2-44 左黄龙三搅水 Right Sideway Single Wave Hand7:31
Master the right sideway single wave hand in the XJ2-44 sequence, linking slow directional changes with breathing, internal-external awareness, and graceful, confident body control.
XJ2-45 左蹬脚 Left Side Kick7:07
XJ2-45 left side kick guides a two-posture, continuous eight-count sequence performed across four directions in the sparring tai chi chen new frame xin jia 2 routine.
XJ2-46 右蹬脚 Right Side Kick5:22
XJ2-46 right side kick guides practitioners through the XinJia 2 routine's kicking sequence, postural alignment, weight sinking, and directional changes for fitness sparring.
XJ2-47 海底翻花 II Hand Chopping Blocking II4:36
Practice xj2-47 sea bottom turning flower ii with hand chopping blocking ii, emphasizing knee drives, 90-degree angles, and balance within the XinJia 2 fitness routine.
XJ2-48 掩手肱捶 IV Cover Fist and Punch IV7:31
Demonstrates xj2-48 cover fist and punch iv with the classic posture, cross steps, sinking, and circle movements. Emphasizes self-correction, slow practice, and applying internal to external strength.
XJ2-49 扫堂腿 Sweep legs with Body turn10:30
Practice the XJ2-49 sweep legs with body turn, coordinating front and back leg alignment, weight transfer, and controlled body rotation for a precise tai chi leg sweep.
XJ2-50 掩手肱捶 V Cover Fist and Punch V3:46
Practice the xj2-50 cover fist and punch with precise 90-degree alignment, testing movements in different directions to establish the proper form in the new frame routine.

XJ2-51,52 左冲右冲 Left and Right Turn Body with Double Hands Punch5:42
Master the left and right turn body with a double hands punch in the XJ2 routine, featuring six movements and five jumps for fitness, emphasizing safe form and proper footwear.
XJ2-53 倒插 Anti Grabbing with Pushing Punch5:02
Explore XJ2-53 anti grabbing with pushing punch in the sparring tai chi XinJia 2 routine, applying fast, short strength, elbow control, and body-based power to counter grabs.
XJ2-54 海底翻花 III Hand Chopping Blocking III3:29
Master balance and sink the weight to control the center of gravity during XJ2-54 海底翻花 III, practicing hand chopping and blocking techniques in the sparring tai chi routine.
XJ2-55 掩手肱捶 VI Cover Fist and Punch VI4:26
Demonstrate cover fist and punch VI from XJ2-55, linking front and back body turns to generate explosive power through full-body, spring-like energy.
XJ2-56,57 夺二肱 (一, 二） Sideway Pushing Punch I, II10:00
Explore the XJ2-56 and 57 sideway pushing punching sequences, repeating 11 movements across directions to build power, timing, and fitness through coordinated steps, kicks, and body rotations.
XJ2-58 连珠炮 Anti Grab Punches6:01
Master the XJ2-58 anti grab punches in the sparring tai chi chen new frame routine, following three movements and a one-two-three cadence to deliver continuous punches with relaxed, controlled power.
XJ2-59 玉女穿梭 I Leaping while Turning Body in Air I6:54
Master the XJ2-59 玉女穿梭 I routine, a sparring tai chi chen new frame move with leaping while turning the body in air. Practice kicks, sweeps, and directional changes for fitness.
XJ2-60 回头当门炮 I Turn back with Double Hands Punch I3:03
Master the XJ2-60 turn back with double hands punch in the sparring tai chi chen new frame XinJia 2 routine, emphasizing jumping, sinking down, circular movements, and safe ground impact.
XJ2-61 玉女穿梭 II Leaping while Turning Body in Air II4:59
Advance sparring tai chi with XinJia 2, practicing leaping while turning in air II, coordinated punches and directional steps, with safety tips to prevent injuries.
XJ2-62 回头当门炮 II Turn back with Double Hands Punch II3:20
Engage in tai chi sparring with the xin jia 2 routine, featuring jump shots, circles, and mirror postures. Build core timing from bottom up using two small movements and punches.
XJ2-63 撇身捶 Leaping with Splitting Punch3:17
Demonstrates the XJ2-63 leaping with splitting punch, featuring jumps and a 90-degree left turn to set up the technique.
XJ2-64 拗鸾肘 Forward Elbow Strike and Piercing Elbow Strike4:11
Learn forward elbow strike and piercing elbow strike from the XJ2-64 routine, using four-direction taps and multi-hit options to disrupt balance and counter an opponent.
XJ2-65 顺鸾肘 Double Elbow Back Strike4:11
Practice the xj2-65 double elbow back strike by performing four taps in different directions to disrupt the enemy's balance and deliver powerful hits.
XJ2-66 穿心肘 Up Lifting Elbow Strike4:10
Learn the XJ2-66 up lifting elbow strike from the sparring tai chi-chen XinJia 2 routine; practice sinking, rising, timing, and a continuous front-target sequence.
XJ2-67 窝里炮 Single Splitting Punch5:37
Demonstrates the XJ2-67 single splitting punch in sparring tai chi xin jia 2 for fitness, using four taps in different directions, jumps, and step-back movements to close distance.
XJ2-68 井缆直入 II Turn body with Elbow hitting and Toe Stepping II3:14
Turn the body with elbow hitting and toe stepping to execute the XJ2-68 sequence for fitness, with three small moments and three more repetitions to refine the motion.
XJ2-69 风扫梅花 II Swing Boy Throwing II4:24
Execute push-ups with a 180-degree turn, then continue the wind sweeping plum blossom ii and swing boy throwing ii, emphasizing graceful repetition and posture adjustment.
XJ2-70 金刚捣碓 III Pound Palm with Fist III4:50
Master the XJ2-70 金刚捣碓 iii pound palm with fist iii routine in sparring tai chi, focusing on six movements, seven brain routines, and building muscle memory through self-corrections.
XJ2-71 收势 Ending Standing Posture3:17
Master the ending standing posture of XinJia 2, moving through the closing position clockwise. Learn to blend small moments of meditation, fitness, and sparring into a self-built routine.

Requirements

No, can be anyone without any basic
No gear or special equipment needed

Description

There are 84 postures and 831 movements in New Frame Routine 1 ( called 新架一路 Xin Jia Yi Lu), 71 postures and 471 movements in New Frame Routine 2 ( called 新架二路 Xin Jia Er Lu). Each detailed movement contains its application in fighting, including unique hitting, punching, kicking and wresting techniques. Details are the currency of authenticity. Walt Disney once said, 'There is no magic in magic, it's all in the details'. I interpret this to mean that details can play a vital role in delivering the root of this true fighting arts. They can be hidden gems that reveal a secret or subtle movements and its subtle application in fighting and fitness and Qi application. All details add together will demonstrate the grace and profound ancient fighting art!

The feature of New Frame Routine 2 ( called 新架二路 Xin Jia Er Lu) is the the leaping, jumping and swift spinning! The intensity of this routine is almost same at the two 3-minutes boxing sparring bout! That's the reason I gave the name "Sparring Tai Chi". It is perfect for cross training Fitness or sweating fitness in any Gym!

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.

Although tai chi is slow and gentle and doesn't leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning.

8 Hours Step-by-step Video course, You can learn anytime, anywhere, Lifetime access!

Train your brain to be happier and more content

Find and magnify your inner strengths

Defeat adversity with an attitude of gratitude

Tap the power of savoring pleasure

Enjoy the thrill of being in “flow”

Who this course is for:

Who want learn Tai Chi to achieve Fitness
Who want Keep mental and physical fitness
Who want learn effective of self defense
Who want a cross training in addition to your primary sport

Sparring Tai Chi-Chen New Frame Routine XinJia 2 for Fitness

What you'll learn

Explore related topics

Course content

Be a Master in Tai Chi Fitness-2023 Updates: FREE Preview all my Tai Chi Courses5 lectures • 36min

SECTION 1 Posture 1- Posture 1718 lectures • 2hr 15min

SECTION 2 Posture 18- Posture 319 lectures • 54min

SECTION 3 Posture 32- Posture 5016 lectures • 1hr 43min

SECTION 4 Posture 51- Posture 7119 lectures • 1hr 30min

Requirements

Description

Who this course is for: