All Tai Chi Links (2) + Wu-Xing Exercise

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Disclaimer: All health and wellness information and links provided in this website are for your reference only. Please consult your doctor if you have any doubt at all before trying anything suggested here. Since everybody's conditions are different (especially pregnant women), one thing may work for you but not for others, or vice versa.

免責聲明：在此網站内所有保健資訊只供參考之用．如有任何疑問，請在嘗試任何保健方法之前咨詢您的醫師．要知道每個人的身體狀況都不一樣(尤其是懷孕婦女)，有些方法可能只適合某些人而不是所有人．

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This is a different type of Tai Chi (from Taiwan). Unlike the conventional Tai Chi which has a continuous flow of body movements, this Tai Chi contains separate body movements, so it has less confusion about how the body and feet should turn to which direction, etc. To me, it is easier to learn and these clips are from 4+ minutes to 16+ minutes, you can choose which set(s) of movements to practise after you have time to check out all the clips. You will hear Xi and Hu throughout the clip, that's the cue for inhale and exhale, Xi = inhale and Hu (pronounced as who) = exhale. Remember when you move forward and backward, your mind should go to your strongest/core muscle, i.e., stomach and butt, rather than your knees. Also, as with Yoga and other physical exercises, do whatever you can, within your own ability and do not overdo it! Remember you are doing these exercises to be healthier, not to add damage to your body! Although these clips are in chinese, the movements are self-explanatory and as long as you understand Xi = inhale and Hu = exhale, you'll be fine. Technically we should do each movements 6 times, but for the purpose of demonstration, the shi-fu (師傅 = master) in these clips only did 3 to 4 times per movement.

I recommend you do the aerobic exercises first, i.e., (0) Warm-up/Weight-loss/Joint exercise and the Wu-Xing exercise, before doing the slow Tai Chi exercise (any set in the list). For the two aerobic exercises, you will hear yi-er-san-si, wu-liu-qi-ba, er-er-san-si.... which just means 1234, 5678, 2234, 5678....don't worry about the count. I added the "Wu-Xing Exercise" because it is a set of very effective low-impact mild aerobic exercises. I recommend you try the first three clips (highlighted in yellow). When you have time, watch other clips to check out other movements. Have fun!

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(0) Warm-up/Weight-loss/Joint (4.38 minutes)

熱身減肥關節操

http://www.youtube.com/watch?v=aRDF-0VHGtg

IMPORTANT: For this Weight-Loss/Joint exercise, the count for the neck exercises at the beginning minute is too fast. Please ignore the fast count and take it very, very slow and gentle when working your head and neck to avoid injury. To be on the safe side, you may even want to skip the neck exercise part at the beginning, or at least skip the last part on circling the head left and right. 請注意: 頭38秒的頸部運動必須很緩慢的做，要比數的聲音慢很多! (對不起我覺得師傅頸部運動這部分做得太快). 為安全計，我建議不要做頭38秒的頸部運動，尤其不要做將頭部轉右又轉左的兩個動作。

Wu-Xing Exercise (15 minutes) Start from 0.49 minute

五行健康操

https://www.youtube.com/watch?v=RKB4NxhENyY

IMPORTANT: You will see that the Master and his team have big movements with their hands and arms, and slight movements with their knees and legs, but no movements with the feet at all. To make this exercise more aerobic, I would suggest that you move your feet alternatively, you can even turn your body at different directions in each movement. But there is one movement that the Master and his team jump with both feet (鯉躍龍門). I would strongly discourage you to jump with both feet, I think it is very bad for your knees. Just keep alternating your feet instead of jumping up with both feet. 請注意: 錄影帶顯示師傅和徒弟們上身與手臂大動作、膝蓋與雙腿小動作，腳不離地。我的心得是：要增氧，雙腿要動，腳也要離地，但左右腿、腳要交替的動，不要一起動，更不能像師傅和徒弟們在做鯉躍龍門動作時雙腿一起往上躍跳， 我認爲這樣對雙膝不好。

(1) 太極氣功十八式-第一套.mpg (11 minutes)

http://www.youtube.com/watch?v=XLb-bxECosw

1.起勢調息、2.開闊胸懷、3.揮舞彩虹、4.輪臂分雲、5.定步倒卷肱、6.湖心划船、7.肩前扥球、8.轉體望月、9.轉腰推掌、10.馬步雲手、11.撈海觀天、12.推波助浪、13.飛鴿展翅、14.伸臂沖拳、15.大雁飛翔、16.環轉飛輪、17.踏步拍球、18.按掌平氣

(2) 太極氣功十八式-氣功第二套

http://www.youtube.com/watch?v=HRF58bAUAus

(3) 太極氣功十八式-氣功第三套

http://www.youtube.com/watch?v=qtc_FLIsR5A

(4) 太極氣功十八式-氣功第四套

Not available (I emailed the people who made these Taiwanese Tai Chi clips on youtube, they said the #4 routine is not available because it is just a combination of #1 through #3)

(5) 太極氣功十八式-氣功第五套

http://www.youtube.com/watch?v=am89v2ZvP6s

(6) 太極氣功十八式-氣功第六套

http://www.youtube.com/watch?v=aufEXy9qswY

(7) 太極氣功十八式-氣功第七套

http://www.youtube.com/watch?v=E9THaMiB0fc

Special 1

太極氣功十八式- 精華版

http://www.youtube.com/watch?v=3SsTRed_olE

Special 2

太極氣功十八式- 特別篇

http://www.youtube.com/watch?v=eBDd4e_7BxE

After you become more familiar with the above routines, you may want to go straight to this 45-minute compilation routines:

Warm-up/1+2+3/WuXing (45.25 minutes)

太極十八式氣功 熱身減肥關節操+1+2+3+五行健康操兩遍

http://www.youtube.com/watch?v=TnBgx1CmAUw