ScienceDaily (Apr. 2, 2008) — Tai Chi exercises can improve the control of type 2 diabetes, suggests a small study, published ahead of print in the British Journal of Sports Medicine.

Tai Chi Chuan is a traditional Chinese martial art, which combines deep diaphragmatic breathing and relaxation with gentle movement.

The research team assessed the impact of a 12 week programme of Tai Chi exercises on the T helper cell activity of 30 patients with type 2 diabetes and 30 healthy people of the same age.

T cells are a key component of the body’s immune system, producing powerful chemicals, including interleukins, which alter the immune response.

Type 2 diabetes is associated with chronic inflammation, caused by excessive glucose in the blood (hyperglycaemia).

After the 12 week programme glycated haemoglobin (when excess blood sugar combines with the oxygen transporter in red blood cells) levels fell significantly from 7.59% to 7.16 in the diabetic patients. And levels of interleukin-12, which boosts the immune response, doubled. Levels of interleukin-4, which suppresses the immune response, fell. T cell activity also significantly increased.

Strenuous physical activity depresses the immune system response, but moderate exercise seems to have the opposite effect, say the authors. Tai Chi is classified as moderate exercise.

Previous research has shown that it boosts cardiovascular and respiratory function, as well as improving flexibility and relieving stress, they add.

Tai Chi may prompt a fall in blood glucose levels, or improve blood glucose metabolism, sparking a drop in the inflammatory response. Alternatively, the exercise may boost fitness levels and the feeling of wellbeing, which may then boost the health of the immune system, they suggest.

In a separate study, also published ahead of print, a 12 week programme of Tai Chi and Qigong (another Chinese exercise) prompted a significant fall in blood glucose levels and significant improvements in other indicators of the metabolic syndrome in 11 middle aged to older adults.

The metabolic syndrome is a cluster of symptoms, including high blood pressure and high blood glucose that is associated with increased risks of cardiovascular disease and diabetes. The 13 participants exercised for up to 1.5 hours, up to three times a week, and were also encouraged to practice the exercises at home.

At the end of the 12 weeks, they had lost an average of 3 kg in weight and their waist size had dropped by an average of almost 3 cm. Their blood pressure also fell significantly, and by more than would have been expected from the weight loss alone, say the authors.

Insulin resistance-whereby cells stop responding to insulin, a condition preceding full diabetes-also improved significantly. Three people no longer met the criteria for metabolic syndrome. Participants said they slept better, had more energy, felt less pain and had fewer food cravings while on the programme.

Journal references:

Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production Online First Br J Sports Med 2008; doi 10.1136/bjsm.2007.043562

Preliminary study of the effect of Tai Chi and Qigong medical exercise on indicators of metabolic syndrome and glycaemic control in adults with raised blood glucose levels Online First Br J Sports Med 2008; doi 10.1136/bjsm.2007.045476

Master Fu ZhongWen, Nephew and disciple of master Yang ChengFu

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Master Jusmine Dong, doughter of master Dong YingJieh (Tung YingJieh). master Dong YingJieh  is one of the best disciple of master Yang ShaoHou and master Yang ChengFu

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Master Chen ManChing, disciple of master Yang ChengFu.

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Master Yang ZhenDuo, son of master Yang ChengFu.

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Master Yang Jun, grandson of master Yang ZhenDuo.

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This is Yang Style Taiji Blade, perform by master Fu ZhongWen, nephew and one of the best disciple of master Yang ChenFu.

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Master Dong YingJieh had been invited to teach Taijiquan in Thailand then we can say that he has the guy that bring Taijiquan here, in Thailand.

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The next clip is master Dong HuLing, son of master Dong YingJieh. He’d inherited his father’s style and also taught in Thailand for more than 10 years.

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 And these next two clip are of master Fu ZhongWen, nephew and disciple of master Yang ChenFu. He also one of the best. These are the complete Yang Taiji Slow Set.

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What is the meaning of Peng energy?
It is like the water supporting a moving boat.
First sink the Qi to the Dantian,
then hold the head as if suspended from above.
The entire body is filled with springlike energy,
opening and closing in a very quick moment.
Even if the opponent uses a thousand pounds of force,
he can be made to float without difficulty.

The Song of Lu

What is the meaning of Lu energy?
Entice the opponent toward us by allowing him to advance,
lightly and nimbly follow his incoming force
without separate and without resist.
When his force reaches its farthest extent,
it will naturally become empty.
The opponent can then be rushed or countered at will.
Maintain your central equilibrium
and your opponent cannot gain an advantage.

The Song of Ze

What is the meaning of Ze energy?
There are two aspects to its functional use:
The direct way is to go to meet the opponent
and attach gently in one movement.
The indirect way is to use the reaction force
like the rebound of a ball bouncing off a wall, or
a coin thrown on a drumhead,
bouncing off with a ringing sound.

The Song of An

What is the meaning of An energy?
When applied it is like flowing water.
The substantial is concealed in the insubstantial.
When the flow is swift it is difficult to resist.
Coming to a high place, it swells and fills the place up;
meeting a hollow it dives downward.
The waves rise and fall,
finding a hole they will surely surge in.

The Song of Cai

What is the meaning of Cai energy?
It is like the weight attached to the beam of a balance scale.
Give free play to the opponent’s force
no matter how heavy or light,
you will know how heavy or light it is after weighing it.
To push or pull requires only four ounces,
one thousand pounds can also be balanced.
If you ask what the principle is,
the answer is the function of the lever.

The Song of Lie

What is the meaning of Lie energy?
It revolves like a spinning disc.
If something is thrown onto it,
it will immediately be cast more than ten feet away.
Have you not seen a whirlpool form in a swift flowing stream?
The waves roll in spiraling currents.
If a falling leaf drops into it,
it will suddenly sink from sight.

The Song of Zhou

What is the meaning of Zhou energy?
Its method relates to the Five Elements.
Yin and Yang are divided above and below.
Emptiness and substantiality must be clearly distinguished.
Joined in unbroken continuity,
the opponent cannot resist the posture.
Its explosive pounding is especially fearsome.
When one has mastered the six kinds of energy,
the applications become unlimited.

The Song of Kao

What is the meaning of Kao energy?
Its method is divided into the shoulder and back technique.
In Diagonal Flying Posture use shoulder,
but within the shoulder technique
there is also some use of the back.
Once you have the opportunity and can take advantage of the posture,
the technique explodes like pounding a pestle.
Carefully maintain your own center of gravity.
Those who lose it will have no achievement.

Don’t use Li (external strength), or the neck will be stiff and the Qi (vital life energy) and blood cannot flow through. If the headtop’s energy is not empty and agile then one cannot raise the Shen (spirit) up.

2.) Sink the chest and Raise the Back.

The chest is depressed naturally to let the Qi sink to the Dantian. (Center point of the body) Don’t throw out the chest or Qi gets stuck on the chest and the body becomes top-heavy and bottom-light and will be easily uprooted. Raise the Back is to let Qi sticks to the spine. If one can relax the chest then it automatically raise the back. Raise the back then one can discharge force from the bak and will be peerless.

3.) Sung [Relax] the waist.

The waist is the ruler of the body. Sung the waist, then the two legs will have power and the lower part will be firm and stable. Substantial-insubstantial and their change come from turning of the waist. It is said that the source of the postures lies in the waist. If one cannot get power, seek the defect in the waist and legs.

4.) Differentiate between insubstantial and substantial.

This is the first principle in Taijiquan. If the weight of the whole body is resting on the right leg, then the right leg is substantial and the left leg is insubstantial, and vice versa. When one can master this seperation then the movement and turning will be freely without using any strength. If cannot seperate, the step will be heavy and stiff, the stance is not firm and can be easily pulled trown off balance.

5.) Sink the shoulders and drop the elbows.

Sink the shoulders is to relax and hang downward. If one cannot relax the two choulders will be raised up and tense then Qi will follow them up and the body will have no power.

Drop the elbows means the elbows drop downward like have a small weight hang at their ends. If the elbows raise, the shoulders arr not able to sink and one cannot push the opponent out far. The energy will be breaking as in external martialart school. 

6.) Use the mind instead of force.

The TaijiQuan Classics say “all off this means use Yi (mind) and not Li (strength).” In practicing TaijiQuan, the whole body must be relax and don’t use even the slightest of clumsy force which block the circulate of Qi and blood system. If can use no force, after long practice one will attain the lightness and agility the whole body can be changed or turned as will.

Some wonder how we can get strong without using any strength?

The body has meridians like water ways. If the are not closed, the water can flow freely. If the meridian is not closed, the Qi can flow through. When the body have stiffness and tense, they block the meridians then the Qi and blood are obstruct and the movement will not be nimble. Just pull one hair and the whole body is shaken. if use Yi and not Li Wherever Yi go then Qi can follow. Daily practice will let the Qi circulate without interuption. After long practice one will have Nei Jing (real internal strength). The Classic say “Extremely soft become very strong.”  One who attain this, their arms are like iron wrapped with cotton ane extremely heavy. For those who practice external martialart, when they use Li, it appear outside. But when they don’t use Li, they will have less power and float. It is obvious that there Jing are external and their Li are easily led ot move and not worthy of praise.

7.) Coordinate the upper and lower parts of the body.

The Classic say “ Root is in the feet, release through the legs, controlled by the waise and expressed in the fingers. All there must continuous with one Qi. Hand move, waise move, legs move and eyss follow is this meaning. If any part doesn’t move the movement will be disordered.

8.) Harmonize the internal and external.

What TaijiQuan train is the spirit. Therefore it is said ”The spirit is the commander and the body is follower” Raise the spirit and the movement will be naturally agile. The postures are not out of full and empty, open and close. Open is not just hands and feet but also the mind. Therefore Close is not just hands and feet but also the mind. Internal and external become one, then there is no interupt anywhere.

9.) Move with continuity.

For the external school, their Jing is the latter heaven brute Jing. Threefore it is begin and end, connect and break. The old force is exhausted and the new has not yet born. At that moment is very easy for other to take advantage. Taijiquan uses Yi not Li from begin to end, continuous without broken, unending circulate again and again. As the Classics say “Like a great river rolling on unceasingly.” or “Mobilize energy like drawing silk from a cocoon.” and all these mean the circulate of only one Qi.

10.) Move with tranquility [Seek stillness in movement].

The external martialart schools consider jumping and crouching as their skill. After practice they get exhause and out of breath. TaijiQuan uses stillness in movment. Even move there also stillness therefore while practicing, slower is better. Slow movement make long and deep breath, Qi sink to Dantian and naturally avoid the harmful effect of blood system.

The Practioner who carfully consider will be able to grasp the meaning of this.

* Note that for the youg who don’t fully growth must not practice to Sink the Chest or there are effect to the growing.

Edit by: admin@fajing.net

1. Tai Chi Chuan is an internal martial art exercise. Strength is produced in the bones. Power is reserved at the muscles. It does not require one to have tough skin or thick muscles, but sunken “chi” and strong bones are required. Therefore, learners have no suffering of broken bones and hurt muscles, and the tiredness of jumping, but just move naturally to find the potential of power of origin. It is an exercise to develop the your original power.

2. The three main points: spirit, intention, and posture (likeness of the movements’s names) have to be there.If the posture is correct, then the spirit and intention are there, and you will have good progression. Also, you will feel differently every day. Learners should try to feel the differences intentially.

3. If the posture is not correct, then spirit and intention are not there. The result will be just like cooking an empty pot, even after many years of practice you will not be successful. There is a tease saying that ten years of Tai Chi Chuan practice is not as good as three years of kung fu. Therefore, for good Tai Chi Chuan practice: first you have to practice diligently; and secondly you need to have good understanding. Also, the result is dependent on your intelligence, but hard practice can help stupidity. So you should always encourage yourself to practice harder.

4. Breathing during practice – to breathe naturally. Do not force your breath deeply. After many times of practice, your Tai Chi Chuan will reach the natural point. By that time, the breath will be balanced automatically.

5. Originally the thirteen movements of Tai Chi Chuan are the guiding methods of “chi”. Guiding means leading the circulation of “chi” and blood. Therefore, when you do a good job of guiding, the “chi” and the blood will have a good balance. All sickness will be gone, but don’t misunderstand the method, and try very hard to obtain that balance. If you practice hard and naturally, you will get it when you reach maturity (when the time comes).

6. Loosen the shoulders and drop the elbows means don’t hold the strength on the shoulders. Don’t try to make the hands heavy, but move smoothly and lightly.

7. Suspend your top (of your head), and hold the bottom (anus). To suspend the top, the head has to be held naturally. If you hold the bottom, the “chi” will come up from there automatically. To withdraw the power, the breast has to be a bit vacant, but don’t hold your breast and bend your back.

8. Everytime when you practice the form, there are at least three things you must do. The first one is to relax your muscle. The second one is to adjust your postures. The third one is to concentrate more on intentions and spiritual styles. When you can master all the movements, then the spiritual style will appear when you move. When you reach this stage your improvement will be better and quicker.

9. Feeling and understanding of power – To learn these you have to practice more of the push hands, then you will get the benefits of stick, hold, touch, and follow. If you don’t have a partner, you can always practice the form diligently, and always use two arms to feel the power. Try to imagine that your opponent is attacking you, and the way in which you are using to control him. If you keep on practicing like that for a long time, certainly you will learn the power too.

10. When you are doing push hands, the most important thing is to study the feeling of power, not trying to knock down your opponent. Try not to let your opponent discover your center, and always control your opponent’s center.

11. You can practice Tai Chi Chuan while you are walking, standing, sitting, and laying. The method is to use your mind to circulate the “chi”, and find the feeling. For example: to feel the difference beween holding a tea cup with strength, and without strength; to feel the difference of walking with heavy steps, and with light steps. When you are standing still, try to feel the difference of straightening your legs, and bending your legs; one leg, or two legs on the ground.

12. During the early stages of practicing Tai Chi Chuan you might experience sore muscles, but don’t worry, as this will pass and you will feel good later.

13. Basic steps to learning push hands is to know the power. There are many different types of power such as: stick on power, follow on power, internal power, suspending power, rubbing power, tendering power, fastening power, holding power, touching power, and pushing power. As well there are types of power such as penetrating bone power, shaking power, crisp power, sudden power, tenth of an inch power, shooting arrow power, and even power. In general the above powers are learned from the feeling developed during practice. It is harder to learn the power by oneself, but easier with two people, as people are alive. Additionally, you can use your own adjustment and feeling when you are enforcing the power. Of course, all the types of power are learned and discovered from body movements. If you have no partners, you can learn the power from the AIR.

14. The principles of Tai Chi Chuan: The root is on the feet; enforced from the legs; controlled by the waist; and expressed by the fingers. These are the principles of enforcing power: never let the knees come over the toes; never stretch the hands over your nose; never raise over your eyebrows; and don’t press down below the center of the chest. All these are traditional rules. If you break these rules, then the power will not be as good. The variation is controlled by the waist. For example: If you push someone to the left with your right hand sideways, and your hand is over your nose, then the power will not be there. But if you let your left chest withdraw backward a little bit, and turn your waist to the left a little bit, then the power is there again. So this variation is on the chest, and controlled by the waist, and finally shows on you fingers, If the whole body is relaxed and sensitive, then strong power will show on the fingers.

15. People are animals, but with senses. For example: if I hit someone with my fist, the opponent certianly will use hands to block, or move his body to avoid the attack. It is the natural reaction of people, but materials are different. An example of this is a hanging sandbag. It is motionless hanging there. If you punch it, it will move forward and backward. The way it moves is on a fixed route. If you punch it to the left it will move back to the right. It is the reaction of materials. But people are different, the opponenet will have various reactions for a punch. Therefore, a boxer has three words: steady, accurate, and fierce. If I don’t have these three qualities, I cannot enforce the power. If I do, then the power has to be powerful. So, how to get steady, accurate, and fierce? First, you have to have sense. So, how does one get sense? Don’t move if the opponent is not moving. If the opponenet moves, you follow and finish the movement before he does. So you will have to fight for that second to finish the movement. Then you will be unbeaten.

16. Before learning Tai Chi Chuan, The strength might be dull strength. After learning Tai Chi Chuan the whole body is relaxed, and with good circulation of the “chi” and blood. But you must get rid of all the nervous tension, and keep the original dull strength. Because when you are relaxed, dull strength can be turned into real power. An example of dull strength is what some people call shoulder power, as the strength is held at the shoulder, and is not controlled by the waist and shown on the fingers. Therefore, dull power is the capital. Relaxation is the Method. If you know the method, then even small capital can achieve great success. if you don’t know the method, then even with big capital you cannot be successful. That’s why if you understand the principle of Tai Chi Chuan, it will benefit you for all kinds of sports.

Recorded by Zhang Hong Kui

There are many schools of Chinese wushu (martial arts), all with technical skills based on philosophy. Since ancient times, many people have devoted their lifetime and energy to probing the nature and essence of wush and mastering the maximum skills, but few have succeeded. However, a learner can improve his skill if he keeps on practising and someday he will become an expert. As the saying goes: Drops falling, if they fall constantly, will bore through a stone.

Taijiquan is a part of the rich cultural heritage of China. It is an art in whose slow and gentle movements are embodied vigour and force. As a Chinese saying aptly puts it, “Inside the cotton is hidden a needle“. Its technical, physiological and mechanical qualities all have a philosophical basis. For learners, the guidance of a good teacher and discussions of the skills and techniques with friends are necessary, but the most important thing is persistent and untiring practice. Indeed, there is nothing like practice, and learners of taijiquan, men and women, young and old, will get the best possible results if they keep at it all the year round.

In recent years, the number of people studying taijiquan in various parts of China has been increasing. This is an indication of the bright prospects of wushu. Many learners are conscientious and persistant in training, which will enable them to attain a high level of achievement. It should be pointed out that two wrong tendencies should be guarded against. The first is that some some people who are young and talented acquired a quicker understanding than most other people and so become complacent and stop half way. These people can never achieve great success. The second wrong tendency is that some learners are too anxious to achieve quick success and get instant benefits. They want to learn everything in a short time, from shadow boxing to wielding the sword, broadsword, spear and other weapons. They know a smattering of each, but do not grasp the essence and their movements and postures are full of flaws to the expert eye. It is difficult to correct their movements, for a thorough “overhaul” is needed and , as often as not, they might change in the morning and return to the old habits in the evening. Hence the saying in Chinese boxing circles: “Learning taijiquan is easy but to correct a wrong style is difficult“. In other words, more haste less speed. And if these people pass on their mistakes to others, they will be doing a great harm.

In learning taijiquan, one should first of all start from the quan jia or frame of boxing; he should practise according to the routines and follow the master’s every movement carefully, and keep each action in mind. Meanwhile, he should pay attention to the nei, wai, shang and xia. Nei means using the mind rather than force. Wai means the relaxation of the limbs, shoulders and elbows, making the movements from the foot to the leg to the waist gentle and continuous. Shang means straightening the head, and xia means sinking the breath to the lower belly.

For a beginner, the most important thing is to remember these points, grasp their essence and practise each basic movement correctly over and over again, never seeking quick success and instant benefit. It is advisiable to make slow and steady progress, for this will pay in the long run. In practising taijiquan, it is necessary to keep all the joints in the body relaxed, so that the movements will be natural and unrestrained. Do not hold your breath (that may lead to puff and blow), and do not use stiff strength in moving the arms, legs and waist and body, but try to make your movements gentle and continuous. These two points are well-known among the wushu experts, but many trainees have difficulty putting them into practice.

The learners should bear in mind the following points:

1. Keep your head erect and do not incline it forward or backward. As the saying goes, “Its like there is something on your head, and you should take care not to let it fall“. But you should not hold your head in a stiff manner, and though your eyes look straight ahead, they should follow the movements of the limbs and body. Although your eyes look into vacancy, they are an important component of the movements of the body as whole. Your mouth should remain half open and half closed, with the nose breathing in and mouth breathing out naturally. If saliva is produced in the mouth swallow it.

2. Hold the torso straight and the backoune and free end of the sacrum vertical. When moving, always keep the chest slightly inward and the back upright. The beginners should keep these key points in mind, otherwise their movements will become mere formality or dull-looking, and they will not be able to make much progress in spite of long years of practice.

3. Relax the joints of both arms, letting the shoulders droop and the elbows curve naturally; the palms should be slightly extended and the fingers slightly bent. Move the arms by conciousness and send qi (breath or vital energy) to the fingers. Remember these key points and success will be yours.

4. Take not of the difference in stance between the two legs which move as gently as those of a cat. When one foot is planted firmly on the ground,the other is in an empty stance. When you shift the weight on to the left leg, then the left foot is firmly on the ground, while the right foot is in an empty stance, and vice versa. though the foot is in an empty stance it is always ready to move. When the foot is firmly on the ground, it does not not mean that you should exert too much force on that leg, for if you do so, your body will incline forward and you will lose your balance.

5. The action of the feet is divided into kicking upward and kicking downward. When you kick upward, pay attention to your toes, and when you kick downward, pay attention to the sole; conciousness of the action will be followed by vital energy, and vital energy will be followed by strength. When you do all this, you should relax the joints and avoid stiffness.

In practising taijiquan, one should first master and practise the “frame” as above mention (bare-handed forms), such as Taiji shadow boxing and changquan (long shadow boxing); then one can proceed to single-hand pushing, one-site pushing, pushing with feet moving and free-hand fighting, and after a period one can take exercises with weapons such as taiji sword, taiji scimitar and taiji spear.

Learners should practise regularly every morning or before going to bed. It is preferable to practise seven or eight times during the daytime; if one is hard pressed for time, then at least once in the morning and once in the evening. Do not practise immediately after meals or after drinking. The best place is in the gardens or parks where the air is fresh and the environment conducive to health. Do not practise on windy days or in a filthy place. For when you do exercise, you might breathe in too much dust or dirt which is harmful to your lungs. It is advisable to put on sportswear and comfortable cloth or rubber shoes. When you sweat, don’t take off your clothes or wipe with cold towels, lest you catch cold and fall ill.

FROM THE BOOK: YANG STYLE TAI JIQUAN, by Yang Zhen Duo

Effect of Tai-Chi-Chaun Exercise and 1.5 miles Running on Health-Related Physical Fitness of Students at Prince of Songkla University, Pattani Campus

Author

Mr.Ritthee Tepthaiumnoay

Mr.Santipong Pangsuvan

Department

Physical Education, Prince of Sonkla University (Pattani Campus)

Academic Year

2000

Abstract

The objective of this research was to examine the effects of Tai-chi-chaun exercise and 1.5-miles running upon health-related physical fitness of student at Prince of Songkla University, Pattani Campus. The subjects were 45 male and female students aged between 19-21 who were studying in the second semaster of the academic year 2000 and of whom were university athletes. The were divided into three groups -one control group and two experimental ones.  The control group performed regular daily activities; the first experimental groups did Tai-chi-chaun exercise while the second one exercise by means of 1.5 -miles running. The data obtained using arithmetic mean, Standard deviatiion, t-test, ANOVA and Tukey’s HSD test.

The findings were as follows:

1. The comparative study of the subjects within each group revealed a significant difference at the level of .05 between their physical fitness prior to the study for all three groups. The mean of physical fitness prior to the study was higher than that after the study among the subjects in the control group. The mean after the treatment of the two experimental groups, however, was higher than that before the treatment.

2. there was no significant difference regarding physical fitness after the treatment between the Tai-chi-chaun experimental groups and the 1.5-mile running group. However, the mean of physical fitness of both experimental groups wsa significantly higher than that of the control one at .05 level.