Introduction to Chen Style Tai Chi 22-Form
The Chen Style Tai Chi 22-Movement Routine is developed based on the foundation of the traditional Chen Style Tai Chi Old Frame. It incorporates 21 representative movements and introduces a new form called “中盘zhōng pán” form New Frame Tai Chi. Its characteristics include graceful postures, light and steady footwork, maintaining a centered and natural body position, and internal force coordinating throughout the entire body, with coiling silk energy as the core. The movement is centered around the waist, and each action reflects the overall body movement.

The entire routine avoids forceful actions and jumping movements but faithfully preserves the ancient characteristics of Chen Style Tai Chi. This set of exercises is suitable for beginners and individuals with weaker physical conditions. It allows them to experience the distinctive features of Chen Style Tai Chi, improve balance, enhance body flexibility, and serves as a foundation for further in-depth learning. For individuals with robust physical fitness, adopting a lower stance can be considered to increase the intensity of the workout.

陈氏22式太极拳简介
陈氏太极22式套路是在陈氏太极拳老架的基础上，选取了21个代表性的动作，并加入了一个新架动作“中盘”。其特点是姿势舒展、步法轻盈稳健、身体保持中正自然、内力统领全身，以缠丝劲为核心。运动以腰为主，每一个动作都能体现全身的运动。

整套拳没有发力和跳跃动作，但是完整地保留了古老的陈氏太极拳特色。这套拳适合初学者和身体弱的人学习，以体会陈氏太极的特点，提高平衡力和身体柔韧性，并作为下一步深入学习的基础。体格健壮的人可以采用低架，以增大运动量。

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As Walt Disney once said, “There is no magic in magic; it’s all in the details.” Details are essential in understanding and mastering the authenticity of Chen Style Tai Chi. New Frame Routine 1 (Xin Jia Yi Lu) consists of 84 postures and 831 movements, while New Frame Routine 2 (Xin Jia Er Lu) contains 71 postures and 471 movements, each with unique hitting, punching, kicking, and wrestling techniques. The application of each movement in fighting and fitness, as well as Qi application, is explained in detail, revealing the essence of this ancient fighting art.

The Chen Style Tai Chi New Frame Routine (XinJia) 1-Full Routine is my favorite among the total 8 sets of Chen Style Tai Chi that I have practiced. This routine is characterized by detailed movements, lower positions, and explosive releases of power, making it the master routine from which other Tai Chi styles, including Chen, Yang, and others, have derived.

陈氏太极拳新架一路是中国太极拳中最古老的拳法之一，它起源于河南省陈家沟,由陈王庭所制，陈氏太极拳新架由陈发科在老架的基础上创编而成，其子陈照奎定型的套路。 陈氏太极拳新架一路以掤、捋、挤、按手法运用为主，以采、挒、肘、靠手法运用为辅，动作力求柔顺，拳架舒展大方，步法低沉稳重，手法之变，身法中正自然。陈氏太极拳新架一路是一种轻柔缓慢的有氧运动，由于它运动方式独特，并且有深奥的攻防攻击技巧。

Chen Style Tai Chi New Frame First Routine is one of the oldest martial arts in China, originating from Chen Family Village in Henan Province. It was created by Chen Wangting, and later developed into the New Frame by Chen Fake, with its finalized routine by his son, Chen Zhaokui. The New Frame First Routine of Chen Style Tai Chi primarily uses the techniques of warding off, rolling back, pressing, and pushing, with the secondary techniques of plucking, rending, elbow striking, and shoulder striking. The movements are intended to be smooth and gentle, with an open and extended frame, a grounded and stable stepping pattern, and natural and upright body posture. Chen Style Tai Chi New Frame First Routine is a type of slow and gentle aerobic exercise, which has a unique movement style and sophisticated techniques for both defense and offense.

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Tai Chi is a low-impact form of exercise that originated in China and has been practiced for centuries. It involves slow, deliberate movements that flow from one to the next, often accompanied by deep breathing and mental focus. Tai Chi has been shown to improve balance, flexibility, strength, and overall fitness, making it an ideal form of exercise for older adults who may be at risk of falling.

Studies have shown that regular Tai Chi practice can significantly reduce the risk of falls in older adults. One study found that after 12 weeks of Tai Chi training, participants had a 47% reduction in falls compared to a control group. Another study found that Tai Chi reduced the risk of falls by 55% in individuals with Parkinson’s disease.

Tai Chi can also improve balance and prevent falls by increasing muscle strength and flexibility, improving posture, and enhancing proprioception (the sense of where your body is in space). The slow, controlled movements of Tai Chi also help to develop a strong core, which is essential for maintaining balance and stability.

If you’re interested in trying Tai Chi for better balance and preventing falls, it’s important to find a qualified instructor who can teach you the proper techniques and ensure that you’re practicing safely. Look for classes that are specifically designed for older adults or individuals with balance issues, and don’t hesitate to ask the instructor about their qualifications and experience working with these populations.

In addition to taking classes, you can also practice Tai Chi at home with instructional videos or books like this courses. However, it’s important to start slowly and gradually build up your practice, and to always listen to your body and avoid pushing yourself too hard.

Overall, Tai Chi can be an effective and enjoyable form of exercise for improving balance, preventing falls, and enhancing overall fitness and well-being in older adults.

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Tai Chi is an effective low-impact exercise that can help ease low back pain by promoting relaxation, improving posture, increasing flexibility, enhancing balance, and reducing inflammation. Its slow and controlled movements stretch and strengthen the muscles in the back, hips, and legs, improving flexibility and mobility while reducing muscle tension.
It’s important to note that before starting any new exercise program, including Tai Chi, it’s essential to talk to your doctor or a qualified healthcare professional to ensure that the exercises are safe and appropriate for your individual needs and condition. A qualified Tai Chi instructor can also tailor the practice to your specific needs and abilities.

Rather than spending large amounts of money on physiotherapy, chiropractic, and massage, Tai Chi can be an affordable and convenient way to keep your joints limber and alleviate low back pain. By taking an online course, such as Back Pain: Finding Solutions for Your Aching Back, you can learn Tai Chi exercises that you can perform at any time and in any place, using your smartphone, laptop, tablet, or desktop computer.

Low back pain can have multiple causes, including muscle strain, ligament sprain, poor posture, age, and disc bulge. Prevention of low back pain is essential, as symptoms can recur on more than one occasion. Regular exercise, such as Tai Chi, can help minimize the effects of aging, including decreased bone density, strength, and elasticity of muscles and ligaments.

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