Health preservation Taijiquan for the Elderly
A new coronavirus spread worldwide, counted in millions, the mortality rate is extremely high, and although China, with the great efforts of the party and the national government, prevented a huge disaster, the current situation in foreign countries is getting more and more serious – the general public must take notice, it is not to be taken lightly and preventative measures must be taken.
In fact, apart from taking basic preventative measures and heightened protective self-awareness, you also need to have a healthy body and very strong immunity. Academician Zhong Nanshan has said: “The best way to treat chronic pneumonia in China is to practice taijiquan”. This is because taijiquan is a serene exercise, in which the thought guides the breath to drive the movement of various parts of the body, by relaxing and contracting the diaphragm and abdominal muscles, so that the internal organs are fully activated, enhancing blood circulation, thereby reducing the burden on the functioning of the heart and improving the heart, vascular and lymphatic systems. At the same time, the deep, long, quiet and uniform breaths of abdominal breathing can improve lung function and capacity, benefiting the bronchi, for the prevention and rehabilitation of lung and other chronic diseases.
That being the case, Leng Xianfeng, Chairman of the Hong Kong International Wushu Association and China Hong Kong Eldery Sports Association, based on the Chen style taijiquan routine, have created a new routine suitable for the middle-aged and elderly, a simple routine for beginners to get started with: “ Health preservation Taijiquan for the Elderly”. The full set is divided into six sections, and can be done in sections or in full, organised on the principle of simple to complex, shallow to deep, easy to difficult. It is characterised by movements that are natural and poised, Hard and soft, fast and slow, It's the best choice for group exercise, stage performance and Health-preserving.
Preface
The name "Taiji" has its origin in the "I Ching" (Book of Changes):" Changes produces Taiji. Taiji generates the two polarties (Yin-yang).The two polarties generate the four images (sixiang). The four images generate the eight trigrams (Bagua). "The expansion was believed to continue to infinity (an undefined state). Taijiquan combines yin-yang balance and the variety of the five elements, the meridional theory of Chinese medicine as well as breathing techniques and integrated in many styles of Chinese wushu. Taijiquan "uses softness to conquer strength, uses stillness to control motion" , "exploits power to beat power,uses an ounce to outbalance a ton" , which makes taijiquan unique amongst Chinese martial arts.
Taijiquan apart being a school of wushu, also consist of Chinese traditional philosophy, medicine, nutrition and beauty of forms. It is not only the quintessence of Chinese Kungfu, but also the crystallization of China's splendid culture over many millennia anda representation of Eastern crystallization.For the promotion of and to inherit Chinese wushu, a good book is obviously needed. It is necessary to summaries a set of easy-to-understand,easy-to-practice routines for the learners so that they can be guided properly and gradually achieve the skills of taijiquan. Based on this, Hong Kong International Wushu Association and China Hong Kong Eldery Sports Association Mr. Leng Xianfeng President, In combination with decades of experience in learning martial arts, learning from various theoretical and technical experiences in learning and teaching,and also the precious opinions from the Chinese Wushu Association, professors of sports colleges, traditional masters and many martial arts enthusiasts,I have created the "International Wushu Lecture Series". The book " Health-preserving Taijiquan for the Elderly" provides the most basic and important content of the series. It is demonstrated by the 11th generation direct Descendant in the lineage of Chen Style Taijiquan, the famous taijiquan Master Leng Xianfeng, illustrated with hundreds of full-colour pictures showing the technical details, with full explanations, so that the ancient tradition of taiji theory is passed on in full: it presents a systematic set of methods focused on the essentials to grasp the essence of taiji Plan, which enables taijiquan students quickly to realize the true meaning of taijiquan and so achieve an improved state of body and mind.This book has been developed in line with the Wushu Industry Development Plan, 2019-2025", jointly issued by the 14 ministries and commissions including the State Sports General Administration, wherein it is proposed to pass on and develop Chinese martial arts culture, tell the story of martial arts culture, reflect the spirit of Chinese martial arts, and display the image of Chinese martial arts.We are also inspired by and deeply aware of the heavy responsibility of this historic mission,
To promote traditional martial arts culture, to meet the needs of
the masses for a starting point and foundation in martial arts fitness,
and to realize the creative transformation and innovative development of China's excellent traditional culture.
Leng Xianfeng
Hong Kong, April 2020
一、起勢 1. Opening form
1.並腳直立 身體自然直立,兩手松垂輕貼大腿外側,目視正前方(圖1-1);
a. Stand upright with feet together – body naturally upright, arms relaxed with palms resting lightly on outside of thighs, look straight ahead (straight ahead is “south” on the compass);
2.開步肩寬 左腳向左橫開一步,與肩同寬,目視前方(圖1-2);
b. Step shoulder width apart – move the left foot one step to the left, shoulder- width apart;
3.兩臂平舉 兩臂向前、向上慢慢平舉,與肩同高,力點在兩手前臂(圖1-3);
c. Raise arms to level –raise arms slowly forwards and upwards to shoulder level, the point of force at both forearms;
4.屈膝下按 屈膝松肩松胯,兩手向下按掌,微微坐腕,力達掌根,目視前下方(圖1-4)。
d. Bend knees press down – bend knees, relax shoulders, relax hips, press down both arms, bending slightly the wrists, the point of force at bases of the palms, look ahead and downwards.
二、右金剛搗碓 2. Guardian Pounds Mortar
1.左轉掤臂 身體左轉,重心微偏右,兩臂向左掤出,掌心朝外,與肩同高,力達掌根,目視左前方(圖2-1);
a. Left turn lift arms – turn the body to the left, shift the body weight slightly to the right, ward off the arms to the left, the palms facing outwards, to shoulder level, the point of force at the bases of the palms, look to left and forwards;
2.右轉平捋 身體右轉,重心左移,兩臂螺旋向右平捋,掌心向外,同時右腳尖外擺,目視兩掌方向(圖2-2);
b.Right turn pull level – turn the body to the right, the body weight shift to the left, pull the palms spirally and levelly to the right, the palms facing outwards, at the same time swing the right toes outwards, look in direction of the palms;
3.重心右移 身體左轉,重心右移,目視兩掌方向(圖2-3);
c. Shift weight right – turn the body to the left, shift the body weight to the right, look in direction of the palms;
4.擦腳平推 提左腳向左前方擦出,同時兩掌向右後方平推,力達掌根,目視左腳方向(圖2-4、2-5);
d. Slide foot push level – lift the left foot and slide forwards to the left, at the same time push the palms flatly to the right and rear, the point of force at the bases of the palms, look in direction of the left foot;
5.旋掌松胯 身體左轉,重心左移,松胯旋掌,襠走下弧,目視兩掌方向(圖2-6、2-7);
e. Rotating palms relax hips – turn the body to the left, shift the body weight to the left, relax hips and rotate palms, dip pelvis in a downward arc, look in direction of the palms;
6.虛步撩掌 右腳走內弧向前上步,腳尖點地成虛步,同時左手向前撩掌,右掌隨右腳向前和左掌相搭,左掌搭於右前臂,目視右掌方向(圖2-8);
f. Empty stance flick palm – step the right foot forward in an inward arc, resting on tips of toes to form an empty stance, at the same time, flick the left palm forwards, flick the right palm forward to meet with the left palm, the left palm rests on the right forearm, look in direction of the right palm;
7.舉拳提膝 右掌變拳微下沉再上舉,與鼻同高,左掌收至腹前,掌心向上,同時提右膝,高過水平,腳尖下垂,目視前方(圖2-9);
g. Raise fist lift knee – right palm becomes a fist, sink down slightly, then raise to nose level, move the left palm to the front of the abdomen, palm facing upwards, at the same time lift the right knee, higher than level, toes facing down, look straight ahead;
8.震腳砸拳 右腳下震,與肩同寬,重心偏左腳,兩腳平行,同時右拳以拳背砸於左掌上,目視前方(圖2-10)。
h. Thud foot pound fist – drop the right foot with a thud, shoulder- width apart, the body weight slightly to the left, feet parallel, at the same time pound the back of the right fist onto the left palm, look straight ahead.
三、攬紮衣 3. Fasten coat
1.左轉托拳 身體微右轉再左轉,重心先右移再左移,向左向上托拳,目視托拳方向(圖3-1、3-2);
a. Turn left fist-on-palm – turn the body slightly to the right, then to the left, shift the body weight first to the right, then to the left, lift fist-on-palm upwards to the left, look in direction of the fist-on-palm;
2.變掌分開 身體右轉,重心右移,右拳變掌,劃弧分開,目視右掌方向(圖3-3);
b. Make palm and separate – turn body right, shift weight right, right fist becomes palm, draw an arc and separate, look in direction of right palm;
3.擦腳合臂 身體右轉,重心左移,提右腳向右擦腳,同時兩臂劃弧相合,右臂在外,目視右腳方向(圖3-4、3-5);
c. Slide foot close arms – turn the body to the right, shift the body weight to the left, lift the right foot and slide to the right, at the same time arms draw an arc to close together, the right arm at the outside, look in direction of the right foot;
4.橫拉立掌 身體微左轉再右轉,重心右移,右掌內旋向右橫拉,立掌,力達掌根,同時左掌外旋收至腰間,成右偏馬步,目視右掌方向(圖3-6、3-7)。
d. Pull horizontally palm upright – turn the body slightly to the left ,then to the right, shift the body weight to the right, rotate the right palm inwards and pull horizontally to the right, turn palm upright, the point of force at the base of the palm, at the same time rotate the left palm outwards to the waist, shift the body weight to the right, adopt a right-biased horse stance, look in direction of the right palm.
江西修水人,香港世界武術大賽發起人,當代太極拳名家、全國武術太極拳冠軍、香港全港公開太極拳錦標賽冠軍、香港優秀人才,現代體育經紀人,自幼習武,師從太極拳發源地中國河南省陳家溝第十代正宗傳人、國家非物質文化遺產傳承人、國際太極拳大師陳世通大師,以及中國國家武術隊總教練、太極王子、世界太極拳冠軍王二平大師。
中國武術段位六段、國家武術套路、散打裁判員、高級教練員,國家武術段位指導員、考評員,擅長陳式、楊式、吳式、武式、孫式太極拳和太極劍、太極推手等。在參加國際、國內大型的武術比賽中獲得金牌三十多枚,其學生弟子也在各項比賽中獲得金牌四百多枚,弟子遍及世界各地。
Master Leng is the promoter of the Hong Kong World Martial Arts Competition a renowned contemporary master of Taijiquan, National Martial Arts Taijiquan Champion, Champion of Hong Kong Taijiquan Open Championship, Outstanding talents in HongKong And Modern sports brokers.Master Leng has been a student of martial arts since childood, he is a l1th generation direct descendant in the lineage of Chenjiagou-the home of taijiquan, and inheritor and transmitter of Intangible National Cultural Heritage. Master Leng is both the student
of International Taiji Master Chen Shitong and Taiji Prince, Master Wang Erping, head coach of the Chinese National Wushu Team and World Taijiquan Champion.
Master Leng, level six in the Chinese WushuDuanwei System,is a referee, senior coach and examiner at national level. Master Leng is accomplished in Chen,
Yang, Sun, Wu and Wu styles of Taijiquan, Taiji sword and push-hands techniques. Master Leng has participated in a series of intemational and prominent
domestic taijiquan, taiji sword and push-hand competitions.Master Leng has
won more than 30 championships and gold medals, and his students have won
more than 400 gold medals and other awards in various team and individual
competitions.Master Leng has followers throughout the world.