For Ideal Performance State (IPS) or In the Zone Training. Call +65 94312135

emWave Personal Stress Reliever

MInd Training for TaiChi. Call +65 94312135 or email to tsenyu1@singnet.com.sg

TAI CHI SYNERGY SERVICES

Basic Postural Education and Treatment. Call +65 94312135

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased and is specifically designed to achieve mobility (Refer to http://taichihealthfitness.blogspot.com/ for the full descriptions and purchases).

■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.

■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.

■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.

■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Tai Chi Mass Workout Event (15 May 2010) Planning Document - Sample

Provides You With Physical Activity Tips and Recommendations.

Friday, March 26, 2010

42式太极拳歌诀

42式太极拳是为了体现太极拳的规范性,适应国际、国内太极拳竞赛的需要,中国武术研究院、中国武术协会组织专家所编的竞赛规定套路。其特点是以杨式太极拳大架风格特点为主,兼有陈式太极拳的发劲动作和吴式太极拳的平圆动作,形成了动作外形严格规范,动作气势舒展大方;动作劲力刚柔相济,动作速度匀速有变,技术全面的特色。它虽名为“竞赛套路”,但是不失良好的健身作用,具有较强的适应性,深受群众的喜受,在群众中普及面极为广范,练习者彼众。现将42式太极拳编成歌诀,介绍给大家,此歌诀能对方大家有所帮助

第一段

1.起势
混沌初开法为先, 气贴背走沉丹田,
心静体松精神注, 平腕坠肘势自然。

2.右揽雀尾
初运鸿濛阴阳现, 起落开合太极圈,
掤捋挤按为总手, 雀尾动作技法全。

3.左单鞭
单鞭多用可防攻, 左像箭来右似弓,
体正松腰勾屈下, 翻掌前推转腰行。

4.提手
胸部被击用提手, 截合断封妙无穷,
上提虚步相一致, 身势含蓄合手肘。

5.白鹤亮翅
白鹤亮翅立鸡群, 左采右掤两臂分,
沉气落胯腰拔起, 开中寓合须用心。

6.搂膝拗步(二)
起肩过胯膝外搂, 拗步推掌沉腕肘,
搂推弓步相一致, 头领身正左右走。

7.撇身捶
横截压带闪正中, 翻拳按掌劲宜整,
手眼身步要协调, 双臂翻转随腰动。

8.捋挤势(二)
捋势变挤圆又连, 手随腰动劲不断,
劲从根起形于梢, 节节贯串一气连。

9.进步搬拦捶
太极五捶此为先, 搬拳之后立掌拦,
拦掌过后捶急进, 上下相随劲不断。

10.如风似闭
臂下穿手十字封, 后坐分掌闭于胸,
两臂推按腹前下, 跟步助劲显奇功。

第二段

11.开合手
两手开合于胸前, 开吸合呼法自然,
沉肩坠肘掌相对, 意念存在两掌间。

12.右单鞭
右脚横开体微转, 两掌侧分一条鞭,
沉肩坠肘虎口对, 侧弓步子裆宜圆。

13.肘底捶
扣脚掩掌接抱球, 迈步跟脚连摆手,
捶居肘下前劈掌, 三尖相照合要求。

14.转身推掌(二)
撤步碾脚把体转, 搂按举掌转体间,
上脚跟步掌前推, 左右式子紧相连。

15.玉女穿梭(二)
捋后搭手于胸前, 跟步转体掌平摆,
弓步上架前推掌, 左右式子紧相连。

16.右左蹬脚
转体穿掌两臂展, 两掌交叉抱胸前,
分撑两掌勾脚蹬, 左右蹬腿紧相连。

17.掩手肱捶
两掌掩合于面前, 开步叠掌外分展,
外旋两臂合拳肘, 护腹弓步前打拳。

18.野马分鬃(二)
转身旋臂横挒掌, 翻掌托于膝上方,
上步弓腿前穿靠, 左右式子紧接上。

第三段

19.云手(三)
两手交替环形转, 势如行云圆连绵。
腰领手转目随视, 步子横行轻灵缓。

20.独立打虎
撤步翻掌向前穿, 双掌左摆握成拳,
提膝架拳打虎式, 身正稳立似如山。

21.右分脚
两掌叠抱于胸前,右上摆踢臂分展,
单腿支撑微弯屈, 劲力通顺达脚尖。

22.双峰贯耳
屈腿收掌于膝上, 落脚上步分两掌,
重心前移成弓步, 力贯双拳取太阳。

23.左分脚
转体叉掌抱胸前, 左上摆踢臂分展,
单腿支撑微弯屈, 劲力通顺达脚尖。

24.转身拍脚
扣步落脚随势转, 两掌交叉抱胸前,
右脚绷平向上踢, 右掌拍击右脚面。

25.进步栽捶
落脚转体右掌翻, 进步搂手要当先,
重心前移成弓步, 前下栽打出右拳。

26.斜飞势
后坐左转两掌分, 两臂叉抱右脚跟,
右脚上成侧弓步, 斜展双臂似鸟飞。

27.单鞭下势
重心偏移左腿弓, 左勾侧举下屈腕,
屈膝仆步成下势, 右掌顺腿向前穿。

28.金鸡独立(二)
左腿蹬直右腿弓, 落勾挑掌似斜行,
提膝上挑同侧掌, 左右式子皆相同。


29.退步穿掌
撤步弓腿后闪让, 右掌下按左穿掌,
横掌下按胸前护, 穿掌取喉人难防。

第四段

30.虚步压掌
左脚内扣体右转, 左掌上举右掌按,
提转落成右虚步, 横压按掌于膝前。

31.独立托掌
左腿独立右膝提, 身正直立似如松,
右掌翻转向上托, 左掌体侧横向撑。

32.马步靠
下落右脚体右转, 右捋摆掌劲不断,
左前上成半马步, 左臂挤靠向内旋。

33.转身大捋
后坐带掌向上翻, 绕上右脚体左转,
右掌侧托提左掌, 撤步平捋一周圈。

34.歇步擒打
重心右移体右转, 右肘上撑右拳穿,
回身盖步下屈蹲, 左拳背上打右拳。

35.穿掌下势
收脚提掌向右摆, 左脚侧出体右转,
右腿全蹲成仆步, 两掌顺腿向前穿。

36.上步七星
重心前移左腿弓, 左掌前挑与肩平,
右腿前上成虚步, 两拳叉架成七星 。

37.退步跨虎
撤步撑掌体右转, 收脚挎虎连又圆,
左腿前举立站稳, 右掌左勾一条鞭。

38.转身摆莲
扣脚转体掌平摆, 空掌平抹势不断,
左转身体右摆脚, 两掌依次拍脚面。

39.弯弓射虎
捋掌屈落右腿弓, 重心前移似挽弓,
右提左拂随转体, 炮架当头左拳冲。

40.左揽雀尾
收脚抱球体自然, 迈步分掌臂捧圆,
捋掌搭手前挤出, 后坐按推掌向前。

41.十字手
上体右移扣脚转, 两掌外分似挑担,
合抱胸前十字手, 收脚直立庭前站。

42.收势
翻掌前撑同肩宽, 徐徐下落腿外边,
左脚收至右脚旁, 收式并立身自然。

References
http://hi.baidu.com/sdytgb/blog/item/19d77b92b3388a86a877a444.html

Wednesday, March 3, 2010

新加坡綜合健身太极拳


This set is developed by Singapore Wushu Dragon & Lion Dance Federation for Mass Display in April 2010. Below are the movement steps:

1. 起势 (武式)
2. 左搂膝拗步 (杨式)
3. 手揮琵琶 (杨式)
4. 進步搬拦捶 (孫式)
5. 如封似闭 (孫式)
6. 开合手 (孫式)
7. 斜飞势 (杨式)
8. 掩手肱捶 (陈式)
9. 右左懒扎衣 (武式)
10. 按式 (武式)
11. 闪通背 (陈式)
12. 右左玉女穿梭 (吳式)
13. 收势 (吳式)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

Client Testimonials

"My knees and lower extremities feel better now during my Tai Chi practice. Thank you for your postural assessment, corrective exercise therapy prescriptions and methodologies used in Tai Chi movements." - after one consultation on Sunday morning

Joan, Tai Chi student from Yio Chu Kang CC



"Hi Maureen, Enyu,
Thank you for taking time to prepare and share your knowledge at our training clinic on Sunday. Nice to have you around to share on your expertise. I think I speak for all attendees to say that we all brought back muck insight to our walking techniques.

FYI and already confirmed, we will also load the pictures into LTAW's website "

Ng Yousi - Let's Take A Walk 2009 - Chairperson
Weizhen Chen - Let's Take A Walk 2009 Committee



"I learnt loads and enjoyed Sat's session!" Thank you very much Coach Tan :)" - Tapering Training

" The whole team (Maureen, GG, Coach Tan and Jon) worked well with each other strengths, which I truly respect. Based on the tentative resulta, EneRgyworkz team was accompanied by other teams with similar timings. More importantly, the distance was finished and not with terrible injuries"

Diane, Shariff, GiaYee - EneRgyWorkz Marathoners NorthFace100 2009



"I am doing the exercise prescriptions every daily and really I am feeling better. Thank you very much with you around, I will be well"

Ang KH, Polytechnic Lecturer - walking deficiencies, cannot squat, diabetes and high blood pressure (under medication)



" Wishing you a Happy Teacher's Day (1st Sep). Thank you for your patience in helping your student auntie to heal. I managed to knee at church on Sunday. I am so happy that my legs does not hurt already. I will always remember you as my World Best Teacher :-) Thank you. "

Elise Nge, Business Executive



"I have followed the training methods you taught me on stretching and postural techniques; and now when I do my Tai Chi, my knee pain has disappeared. Truly appreciate and thank you so much for teaching me the scientifc ways of practising Tai Chi"

Bay MK, Product Promoter



" Thank you for treatment to solve my heel pain problem(plantar facsiitis). It really hurt me alot before I met up with you. You have trained me on the correct posture and your coaching is easily understood. Thank you"

Kelvin Koh, Pharmaceutical Manager



" Your treatments using T-Rack and corrective exercise therapy prescriptions allow me to correct my conditions and my pain has reduced tremendously. I can now do my self treatment at home and thank you for spending your valuable time"

Zubai, Business woman (Client with scoliosis)



"Dear Therapists of Let's Take a Walk 2008

8 months of planning, 13 committee members, 33 hours of event, close to 100 volunteers, over 900 participants and more than $60,000 raised. These are some numbers from Let's Take A Walk 2008 successfully held over the last weekend.

Thank you. Thank you to all of you who have sacrifice your time to help us over the weekend. Your contribution and professionalism has contributed to the success of our event."

Chan Peng, On behalf of Organising Committee 2008

Click here to download the full Your Prescription for Health flier series, or choose a flier below

Exercise is Medicine

Information and recommendations for exercising safely with a variety of health conditions.

Exercising and Alzheimer's

Exercising with Amyotrophic Lateral Sclerosis

Exercising with Anemia

Exercising with an Aneurysm

Exercising with Angina

Exercising with Anxiety and Depression

Exercising with Arthritis

Exercising with Asthma

Exercising with Atrial Fibrillation

Exercising Following a Brain Injury

Exercising with Cancer

Exercising Following Cardiac Transplant

Exercising with Cerebral Palsy

Exercising with Chronic Heart Failure

Exercising with Chronic Obstructive Pulmonary Disease

Exercising with Chronic Restrictive Pulmonary Disease

Exercising Following Coronary Artery Bypass Graft Surgery

Exercising with Cystic Fibrosis

Exercising with End-Stage Metabolic Disease

Exercising with Epilepsy

Exercising with Frailty

Exercising with Hearing Loss

Exercising Following a Heart Attack

Exercising with Hyperlipidemia

Exercising with Hypertension

Exercising while Losing Weight

Exercising with Lower Back Pain

Exercising Following Lung or Heart-Lung Transplantation

Exercising with Mental Retardation

Exercising with Multiple Sclerosis

Exercising with Muscular Dystrophy

Exercising with Osteoporosis

Exercising with a Pacemaker or Implantable Cardioverter Defibrillator

Exercising with Parkinson's Disease

Exercising with Peripheral Arterial Disease

Exercising with Polio or Post-Polio Syndrome

Exercising Following a Stroke

Exercising with Type 2 Diabetes

Exercising with Valvular Heart Disease

Exercising with Visual Impairment

Low Back Pain - Understanding

Osteoporosis

ABC Diabetes

Why We Need to Retool "Use It Or Lose It": Healthy Brain Aging

Arthritis

Johns Hopkins Arthritis Center

TaiChi Routines and Circuit Training Depot (road near the rail track is now accessible)


View Taichi Depots and Training Routes in a larger map
Incorporating all the health and fitness components (Oct '08 articles) into exercise programs may not be easy for busy working adults, executives, businessmen and women when time is hard to optmise. The amount of time spend on exercises whether it is physical preparation and conditioning or routine practices must be effective and meeting the health and fitness requirements.

This requires a proper exercise prescriptions (daily and weekly) for individuals and appropriate circuit design (including bad weather) using existing natural environment (depending on individual preferences, preferably mixture of indoor and outdoor) around us to keep us healthy and fit. Time must be well-spend.

For example: some of my clients are doing warming up and stretching at home, their Taichi aerobic activties are done using the outdoor circuit and cooling down with Taichi routines followed by stretching near thereby their house. The re-hydration with fuild is done at home during rest followed by his bath. They have multiple version of programs (changing the variables of the components and types) for variety.


If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

TaiChi Jogging For Neuromuscular Body Alignment (11km)


View TaiChi Jogging Route (11km) in a larger map

Bukit Timah Nature Reserve Trekking

Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)

MacRitchie Trails

MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)

Hiking Route from Yew Tee to Bukit Timah Hill & MacRitchie Trails

Hiking Routes in the Natural Reserve:

Bukit Timah Nature Reserve
--------------------------------
http://web.singnet.com.sg/~tsenyu1/Bukit_Timah_Hiking_Route_(From_Yew_Tee).jpg

MacRitchie hiking trails
---------------------------
http://web.singnet.com.sg/~tsenyu1/MacRitchie_Hiking_Trails_(From_Bukit_Timah_Nature_Reserve).jpg

If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

21km Route (Half Marathon)


View 21km Route (Half Marathon) in a larger map

LTAW - 50km Power Walk


View LTAW 2009 50Km PowerWalk in a larger map

LTAW 50 - 100km Extreme Walk


View LTAW 2009 50-100Km ExtremeWalk in a larger map

太極拳概述

太極拳概述 little monkey

太極拳 - 武當絕學,繁體字,二十五頁的太極拳綱要

Wraecca

TAI CHI 42 Quan

Tai Chi Quan Simplified 24 Forms Steps Movement

Challenges Inherent to T'Ai Chi Research- Part I

Challenges Inherent to T'Ai Chi Research - Part II