Step-By-Step Tai Chi de Lam Kam Chuen

Step-By-Step Tai Chi

Lam Kam Chuen

en Limba Engleză Paperback – 30 sep 1994

TONE YOUR BODY, RELAX YOUR MIND
Whatever your level of fitness, Step-by-Step Tai Chi offers a simple but effective program of exercise and stress reduction, based on the ancient Chinese art of Tai Chi. In addition to learning the fundamentals of Tai Chi through his carefully designed four-level program, Master Lam Kam Chuen will introduce you to Small Circle Form Tai Chi, an original method he has developed -- based on classical Tai Chi styles -- requiring a minimum of time and space.
Step-by-Step Tai Chi features:
* Detailed and easy-to-follow instruction for the basic movements of Tai Chi, plus Small Circle Form, complete with color illustrations that will guide you through every movement
* Specially selected exercises to help you build up strength, flexibility, and stamina in the muscles and joints of your upper and lower body
* Simple routines that you can perform in half an hour or less, with no previous experience, special clothing, or equipment required
* An ideal foundation if you wish to study advanced forms of Tai Chi
Whether you are looking for a way to reduce stress or a new way to exercise, Step-by-Step Tai Chi will keep you fit -- inside and out.

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Notă biografică

Master Lam Kam Chuen is a recognized master of the arts of Tai Chi and Chi Kung, and a practitioner of traditional Chinese medicine. He was born in Hong Kong shortly after World War II and at a very early age began training in Chinese martial arts. Studying under masters such as Lung Tse Chung and Yim Sheung Mo (both of whom were disciples of Ku Yue Chang, known throughout China as "The King of Iron Palm"), he was trained in Choy Lee Fut, Northern Shaolin Kung Fu and Iron Palm, as well as Tai Chi.
He then studied Chinese medicine, becoming a qualified bonesetter and herbalist, and opened a school and clinic in Hong Kong. He also undertook the study of Chi Kung, a system for the cultivation of internal energy in the body. Using his medical skills and his knowledge of Chi Kung he began to develop a new form of Tai Chi, now known as Lam Style Tai Chi.
Master Lam came to the West in 1976 when he became the first Tai Chi instructor appointed to teach in the Inner London Education Authority. In 1987 he gave the first European demonstration of the art of Zhan Zhuang Chi Kung, which he studied in Beijing under Professor Yu Yong Nian, the world's leading authority. He now teaches and practices medicine at The Lam Clinic in London's Chinatown.
Following the widely acclaimed BBC series, "The Way of the Warrior", Master Lam was invited to act as consultant to the sequel publication, The Way of Harmony. This was followed by his ground-breaking work published by Gaia Books, The Way of Energy, introducing the Zhan Zhuang system of "Standing Like a Tree".

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CONTENTS

AUTHOR'S ACKNOWLEDGEMENTS

ABOUT THE AUTHOR

A LIFETIME'S STUDY

INTRODUCTION: MOVING HARMONY

PART 1 TAI CHI FOUNDATIONS

CHAPTER ONE FUNDAMENTAL MOVEMENTS

EXERCISE 1: RELAXING THE NECK

EXERCISE 2: LOWERING THE SHOULDERS

EXERCISE 3: SHAKING THE HANDS

EXERCISE 4: PAINTING THE WALL

EXERCISE 5: TWO FULL MOONS

EXERCISE 6: BRUSHING THE AIR

EXERCISE 7: PLAYING THE ACCORDION

EXERCISE 8: SWIMMING ON LAND

EXERCISE 9: HIP CIRCLES

EXERCISE 10: BENDING FORWARD

EXERCISE 11: BENDING BACKWARD

EXERCISE 12: BENDING TO THE SIDE

EXERCISE 13: LOOKING BACK AT THE MOON

EXERCISE 14: KNEE CIRCLES

EXERCISE 15: ANKLE CIRCLES

EXERCISE 16: SITTING DOWN

EXERCISE 17: RISING ON YOUR TOES

EXERCISE 18: LIFTING THE KNEES

EXERCISE ROUTINES

CHAPTER TWO STRENGTH AND MOTION

EXERCISE 19: STANDING IN THE WU CHI POSITION

EXERCISE 20: POLISHING THE DESK

EXERCISE 21: ROLLING THE BALLOON

EXERCISE 22: TURNING THE BALLOON

EXERCISE 23: OPENING THE CURTAIN

EXERCISE 24: WAVING HANDS LIKE CLOUDS

EXERCISE 25: SWIMMING IN DEEP WATER

EXERCISE 26: SWEEPING FROM SIDE TO SIDE

EXERCISE 27: BLOCKING TO THE DIAGONAL

EXERCISE 28: EAGLE SPREADS ITS WINGS

EXERCISE 29: BENDING FORWARD AND STRETCHING BACK

EXERCISE 30: THE MARE PARTS ITS MANE

EXERCISE 31: WORKING THE OAR

EXERCISE 32: PUSHING THE WALL

EXERCISE 33: SHOWING YOUR PALMS AND SOLES

EXERCISE 34: SINGLE WHIP DOWN

EXERCISE 35: MONKEY HOLDS THE WORLD

EXERCISE 36: STRETCHING LIKE A CAT

EXERCISE ROUTINES

CHAPTER THREE BALANCE AND MOVEMENT

EXERCISE 37: HORSE RIDING STANCE

EXERCISE 38: SOFT STEP

EXERCISE 39: STORK STEP

EXERCISE 40: BOW STEP

EXERCISE 41: COCKEREL STEP

EXERCISE 42: SIDE STEP

EXERCISE 43: TAI CHI WALK

EXERCISE 44: DUCK WALK

EXERCISE ROUTINES

CHAPTER FOUR WORKING WITH A PARTNER

EXERCISE 45: ROWING THE BOAT

EXERCISE 46: SAWING WOOD

EXERCISE 47: POLISHING THE WINDOW

EXERCISE 48: MOVING LIKE A WINDMILL

EXERCISE ROUTINES

PART 2 THE SMALL CIRCLE FORM

CHAPTER FIVE THE FORM

TAI CHI STARTING

HOLD THE BALL (RIGHT)

WARD OFF (LEFT)

ROLL BACK (LEFT)

PRESS (LEFT)

PUSH (LEFT)

HOLD THE BALL (LEFT)

WARD OFF (RIGHT)

ROLL BACK (RIGHT)

PRESS (RIGHT)

PUSH (RIGHT)

SINGLE WHIP (LEFT)

SINGLE WHIP (RIGHT)

BRING THE TIGER AND RETURN TO THE MOUNTAIN

TAI CHI CLOSING

LEARNING THE SMALL CIRCLE FORM

THE MAIN MOVEMENTS

CHAPTER SIX ONE STROKE OF THE BRUSH

CONNECTING THE MOVEMENTS

STANDING STILL AND RELAXING

BREATHING

POSTURE AND GESTURE

YOUR MIND AND ENERGY

RESOURCES AND FURTHER READING

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