Chinese T'ai Chi
(http://www.kidshealth.org/teen/food_fitness/exercise/tai_chi.html) |
Sick
of step aerobics? Tired of tennis, but still want to stay in shape? If you're
looking for something to shake up your workout routine, try t'ai chi. T'ai chi
(pronounced: tie chee) is great for improving flexibility and strengthening
your legs, abs, and arms. Get ready to "Part the Horse's Mane," and give t'ai
chi a try!
What Is T'ai Chi?
It's
been said that t'ai chi is a combination of moving yoga and meditation. A
person performs t'ai chi by practicing breathing exercises and a series of
slow, graceful, flowing postures (also called poses) simultaneously. The
postures consist of movements that are said to improve body awareness and
enhance strength and coordination. Many people who practice t'ai chi say that
they feel more peaceful and relaxed after a workout.
T'ai
chi was developed in ancient China as early as 225 AD. The ancient Chinese
believed that the body was filled with energy, or chi, but chi could become
blocked, causing illness and disease. They believed that a person could help
improve the flow of chi throughout the body and improve health by practicing
t'ai chi exercises.
There
are many different styles of t'ai chi, including:
Chen
style
Hao
(or Wu Shi) style
Hu
Lei style
Sun
style
Yang
style
Zhao
Bao style
The
different types vary in intensity and focus. For example, Sun style is known
for its fast footwork. The low-impact movements of Hao style can be practiced
by people who are elderly or have special needs. In general, though, practicing
t'ai chi improves strength, flexibility, and respiratory function.
You
have many choices when it comes to choosing a t'ai chi workout. Many fitness
centers and YMCAs offer t'ai chi classes, and many t'ai chi instructors also
offer private classes. You may also want to try a t'ai chi video - there are
several excellent videos just for beginners. Instructional websites, CD-ROMs,
and books are also available to help you learn more about t'ai chi.
Before
you start your first t'ai chi workout, you should dress comfortably so you can
move and stretch easily. Shorts or tights and a T-shirt or tank top are great
choices. Because t'ai chi is a martial art, some people who practice it wear a
martial arts training uniform. T'ai chi is usually practiced barefoot or in
comfortable socks and sneakers.
During
a t'ai chi class, you'll participate in forms. Each form is a series of
movements (also called poses) performed in a specific order. The poses that
make up the forms sometimes have visually descriptive names, such as "White
Crane Spreads Its Wings" and "Grasp Sparrow's Tail."
Here
are a few poses that you might encounter if you take a t'ai chi class or watch
a t'ai chi video:
Hands
Strum the Lute: Slightly bend your left knee and place your weight on your left
foot. Move your right foot and place it behind your left foot. Shift your
weight back to your right foot and extend the left foot forward with the toes
up. At the same time, slightly turn your body to the right, raise your left
hand until it is level with your nose, and move your right hand horizontally to
the inside of your left elbow. Direct your eyes toward the left hand.
Needle
at the Bottom of the Sea: Shift your weight to your left foot and move your
right foot, placing your toes behind your left foot and shifting your full
weight to the right foot. Extend your left foot forward. Turn your body to the
right, and circle your right arm to the right while moving your left hand to
the front of your face. Look at the floor in front of your feet.
Closing
Form: With your feet at hips' distance apart, extend both arms forward while
turning your palms down. Lower both of your arms slowly to the sides of your
hips and look straightforward. Shift your weight to the right foot and move
your left foot toward the right foot.
Before You Begin Is your schedule jam-packed with school, work, and social activities? Here
are a few tips for fitting in fitness and staying motivated:
Try
a little at a time. If you don't have time to go through an entire form in
your regular t'ai chi routine, try breaking up your workout into 10- or
15-minute chunks. During a long study session, reward yourself every hour with
a few minutes of t'ai chi.
Go
slow. Keep your expectations reasonable. Don't expect to be able to do all the
moves perfectly right away. Masters of t'ai chi work on the forms continuously
for years to perfect them. As you become more proficient, remember: The
postures of t'ai chi are meant to be done slowly for best results.
Do
what works for you. Some people have more success working out in the morning
before the day's activities sidetrack them; others find that a nighttime
workout helps them unwind before hitting the sack. Experiment with working out
at different times of the day and find the time that fits your schedule and
energy level best.
Get
in a group. If you find that you aren't motivated to work out by yourself,
attend a few t'ai chi classes and get social. An added benefit of taking the
class: The teacher can help you with your form and give you tips to make your
workout more effective and enjoyable.
Keep
boredom at bay. Many people who work out regularly say that preventing boredom
is the key to consistent workouts. If you've been doing t'ai chi every day and
are feeling a little blah, mix it up with walking or a yoga video.
There's one
caution about starting a t'ai chi routine, though: Once you start, you might
not be able to stop!
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