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Tai Chi Chuan for Beginners: A Guide to the 11 Basic Movements
Tai Chi Chuan is a Chinese martial art that combines physical exercise, meditation and self-defense. It is practiced by millions of people around the world for its health benefits and spiritual development. Tai Chi Chuan can be learned by anyone, regardless of age or fitness level.
One of the most common forms of Tai Chi Chuan is the Yang style, which consists of 108 movements divided into three sections. However, for beginners, it is recommended to start with a simpler form that contains only 11 basic movements. This form can be performed in about 10 minutes and covers the essential principles and techniques of Tai Chi Chuan.
In this article, we will introduce the 11 basic movements of Tai Chi Chuan for beginners, with illustrations and explanations. We will also provide some tips on how to practice them correctly and safely.
The 11 Basic Movements of Tai Chi Chuan for Beginners
The 11 basic movements of Tai Chi Chuan for beginners are:
Parting the Wild Horse's Mane (left and right)
White Crane Spreads its Wings
Brush Knee and Push (left and right)
Playing the Lute
Repulse Monkey (left and right)
Grasp the Bird's Tail (left and right)
We will explain each movement in detail below.
This movement is the beginning of the form and prepares the body and mind for the practice. It also establishes the proper posture and alignment of Tai Chi Chuan.
Stand upright with your feet together and your arms relaxed by your sides.
Breathe deeply and calmly, focusing on your lower abdomen.
Slowly lift your arms in front of you to shoulder level, palms facing down.
Slowly lower your arms to your sides, palms facing your thighs.
Shift your weight to your right leg and step out with your left foot to shoulder width.
Bend your knees slightly and sink your hips, keeping your back straight and your head erect.
This is the ready position for the next movement.
2. Parting the Wild Horse's Mane (left and right)
This movement simulates the action of parting the mane of a wild horse with both hands. It trains the coordination of the upper and lower body, as well as the opening and closing of the chest and arms.
From the ready position, turn your waist slightly to the right and raise your left arm to chest level, palm facing down.
At the same time, lower your right arm to your right hip, palm facing up.
Shift your weight to your left leg and step out with your right foot to a 45-degree angle.
As you step, turn your waist to the front and extend your right arm forward, palm facing down.
At the same time, pull your left arm back to your left hip, palm facing up.
Keep your shoulders relaxed and your elbows slightly bent.
This is the end position for parting the wild horse's mane on the right side.
To repeat the movement on the left side, shift your weight to your right leg and bring your left foot next to your right foot.
Turn your waist slightly to the left and raise your right arm to chest level, palm facing down.
At the same time, lower your left arm to your left hip, palm facing up.
Shift your weight to your right leg and step out with your left foot to a 45-degree angle.
As you step, turn your waist to the front and extend your left arm forward, palm facing down.
At the same time, pull your right arm back to your right hip, palm facing up.
This is the end position for parting the wild horse's mane on the left side. aa16f39245