- Further development of the playground
- Add detailed elements to the model
- Major: Waist twist Walk; Arm roller; Leg balance; Seating area
|2||起式||qǐ shì||Beginning style|
|3||攔雀尾||lán què wěi||Block sparrow tail|
|4||單鞭||dān biān||Single whip|
|5||提手上勢||tí shǒu shàng shì||Raise hands, upwards power|
|6||白鶴涼翅||bái hè liáng chì||White crane, cold wings|
|7||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|8||手揮琵琶||shǒu huī pí pá||Hands play Pipa|
|9||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|10||右摟膝拗步||yòu lǒu xī ǎo bù||Right embrace knee, twist step|
|11||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|12||手揮琵琶||shǒu huī pí pá||Hands play Pipa|
|13||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|14||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|15||如封似閉||rú fēng sì bì||Like closing (a door)|
|16||十字手||shí zì shǒu||Ten letter hands (cross hands)|
|17||抱虎歸山||bào hǔ guī shān||Embrace tiger, return to mountain|
|18||肘底捶||zhǒu dǐ chuí||Under the elbow fist|
|19||左倒攆猴||zuǒ dǎo niǎn hóu||Left retreat, expel the monkey|
|20||右倒攆猴||yòu dǎo niǎn hóu||Right retreat, expel the monkey|
|21||左倒攆猴||zuǒ dǎo niǎn hóu||Left retreat, expel the monkey|
|22||斜飛式||xié fēi shì||Oblique flying style|
|23||提手上勢||tí shǒu shàng shì||Raise hands, upwards power|
|24||白鶴涼翅||bái hè liáng chì||White crane, cold wings|
|25||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|26||海底針||hǎi dǐ zhēn||Sea bottom needle|
|27||扇通背||shàn tōng bèi||Fan through the back|
|28||轉身撇身捶||zhuǎn shēn piē shēn chuí||Twist the body, swing fist|
|29||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|30||上步攔雀尾||shàng bù lán què wěi||Step up, block sparrow tail|
|31||單鞭||dān biān||Single whip|
|32||雲手||yún shǒu||Cloud hands|
|33||雲手||yún shǒu||Cloud hands|
|34||雲手||yún shǒu||Cloud hands|
|35||單鞭||dān biān||Single whip|
|36||高探馬||gāo tàn mǎ||High pat the horse|
|37||右分腳||yòu fēn jiǎo||Right separate legs|
|38||左分腳||zuǒ fēn jiǎo||Left separate legs|
|39||轉身左蹬腳||zhuǎn shēn zuǒ dèng jiǎo||Twist the body, left kick foot|
|40||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|41||右摟膝拗步||yòu lǒu xī ǎo bù||Right embrace knee, twist step|
|42||進步栽捶||jìn bù zāi chuí||Entering step, plant punch|
|43||轉身撇身捶||zhuǎn shēn piē shēn chuí||Twist the body, swing fist|
|44||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|45||右蹬腳||yòu dèng jiǎo||Right kick foot|
|46||左打虎式||zuǒ dǎ hǔ shì||Left striking the tiger style|
|47||右打虎式||yòu dǎ hǔ shì||Right striking the tiger style|
|48||回身右蹬腳||huí shēn yòu dèng jiǎo||Turn body, right kick foot|
|49||雙峰灌耳||shuāng fēng guàn ěr||Both hands flood ears|
|50||左蹬腳||zuǒ dèng jiǎo||Left kick foot|
|51||轉身右蹬腳||zhuǎn shēn yòu dèng jiǎo||Twist the body, right kick foot|
|52||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|53||如封似閉||rú fēng sì bì||Like closing (a door)|
|54||十字手||shí zì shǒu||Ten letter hands (cross hands)|
|55||抱虎歸山||bào hǔ guī shān||Embrace tiger, return to mountain|
|56||斜單鞭||xié dān biān||Oblique single whip|
|57||右野馬分鬃||yòu yě mǎ fēn zōng||Right wild horse, part the mane|
|58||左野馬分鬃||zuǒ yě mǎ fēn zōng||Left wild horse, part the mane|
|59||右野馬分鬃||yòu yě mǎ fēn zōng||Right wild horse, part the mane|
|60||攔雀尾||lán què wěi||Block sparrow tail|
|61||單鞭||dān biān||Single whip|
|62||玉女穿梭||yù nǚ chuān suō||Jade woman works the shuttles|
|63||攔雀尾||lán què wěi||Block sparrow tail|
|64||單鞭||dān biān||Single whip|
|65||雲手||yún shǒu||Cloud hands|
|66||雲手||yún shǒu||Cloud hands|
|67||雲手||yún shǒu||Cloud hands|
|68||單鞭||dān biān||Single whip|
|69||下勢||xià shì||Going down power|
|70||左金鷄獨立||zuǒ jīn jī dú lì||Left golden pheasant stands on one leg|
|71||右金鷄獨立||yòu jīn jī dú lì||Right golden pheasant stands on one leg|
|72||左倒攆猴||zuǒ dǎo niǎn hóu||Left retreat, expel the monkey|
|73||右倒攆猴||yòu dǎo niǎn hóu||Right retreat, expel the monkey|
|74||左倒攆猴||zuǒ dǎo niǎn hóu||Left retreat, expel the monkey|
|75||斜飛勢||xié fēi shì||Oblique flying power|
|76||提手上勢||tí shǒu shàng shì||Raise hands, upwards power|
|77||白鶴涼翅||bái hè liáng chì||White crane, cold wings|
|78||左摟膝拗步||zuǒ lǒu xī ǎo bù||Left embrace knee, twist step|
|79||海底針||hǎi dǐ zhēn||Sea bottom needle|
|80||扇通背||shàn tōng bèi||Fan through the back|
|81||轉身白蛇吐信||zhuǎn shēn bái shé tǔ xìn||Twist the body, white snake tongue|
|82||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|83||上步攔雀尾||shàng bù lán què wěi||Step up, block sparrow tail|
|84||單鞭||dān biān||Single whip|
|85||雲手||yún shǒu||Cloud hands|
|86||雲手||yún shǒu||Cloud hands|
|87||雲手||yún shǒu||Cloud hands|
|88||單鞭||dān biān||Single whip|
|89||高探馬穿掌||gāo tàn mǎ chuān zhǎng||High pat the horse with thrust palm|
|90||十字腿||shí zì tuǐ||Ten letter legs (cross legs)|
|91||進步指襠捶||jìn bù zhǐ dāng chuí||Entering step, point at the crotch fist|
|92||上步攔雀尾||shàng bù lán què wěi||Step up, block sparrow tail|
|93||單鞭||dān biān||Single whip|
|94||下勢||xià shì||Going down power|
|95||上步七星||shàng bù qī xīng||Step up, seven stars|
|96||退步跨虎||tuì bù kuà hǔ||Step back, ride the tiger|
|97||轉身擺蓮||zhuǎn shēn bǎi lián||Twist the body, sweep lotus|
|98||彎弓射虎||wān gōng shè hǔ||Draw the bow, shoot the tiger|
|99||進步搬攔捶||jìn bù bān lán chuí||Entering step, deflect block, strike|
|100||如封似閉||rú fēng sì bì||Like closing (a door)|
|101||十字手||shí zì shǒu||Ten letter hands (cross hands)|
|102||收式||shōu shì||Gathering style|
|103||還原||huán yuán||Return to origin|
1.What do you need to design? (Product)
A fitness furniture/facility
2. What is its nature? ( Description)
The facility aims to learn from traditional Chinese regimen such as Taiji in order to design a product or system that could improve people’s fitness level, facilitate indoor exercise, especially in small space
3. Who is it for? (Audience)
For everyone who need to reduce mental and physical stress and discomforts.
4. Why is it needed? (Problem)
More and more people live in cities. Urban lifestyle does not provide enough time and space for people, and many people lack the knowledge and awareness in taking care of their own body.
5. What are its benefits? ( Solution)
The project intends to take inspiration from Traditional Chinese Medicine culture and system.
6.Why is it interesting? ( Originality/Challenge)
My project would be to extend the benefit of Tai Chi to commoners such as busy working adult and students who do not have time to join classes led by Tai Chi masters or coaches. I am not trying to teach them how to practice Tai Chi, intead I would extract the essentiality of Tai Chi – both mental and physical balance and flexibility
7. What will you bring to it? ( Vision)
I will bring a sense of playful comfortness and relaxation, improvements in both mental and physical health.
8. How will you proceed? ( Methods)
I will study the Tai Chi movements and methodology behind it. By deconstructing the movements and gestures, I would be able to develop a simple but effective system for users.
This gentle form of exercise can help maintain strength, flexibilyt, and balance, and could be the perfect activity for the rest of your life.
Tai chi is often described as “meditation in motion,” but it might well be called “medicationin motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.
In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
Tai chi movement
A tai chi class practices a short form at the Tree of Life Tai Chi Center in Watertown, Mass.
“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School’s Osher Research Center. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.
You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:
A tai chi class might include these parts:
Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.
Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.
Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.
The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:
Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.
Check with your doctor . If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.
Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center. The Arthritis Foundation (www.arthritis.org; 800-283-7800, toll-free) can tell you whether its tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area.
If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.
Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.
Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.
Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.
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. Here’s some of the evidence:
Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.
“Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body,” says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. “Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.”
Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.
Balance. 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.
Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.
Tai Chi Healthwww.taichihealth.com
Tai Chi Productionswww.taichiforhealth.com
Tree of Life Tai Chi Centerwww.treeoflifetaichi.com
Updated: December 4, 2015
Originally published: May 2009