Chen Tai Chi Grandmaster Chen Zhenglei

Grandmaster Chen Zhenglei poses in front of a statue of his ancestor Chen Wang Ting,
the creator of Chen Tai Chi.

Grandmaster Chen Zhenglei, born in Chenjiagou village, is the 19th generation Chen family inheritor and 11th generation direct successor of Chen style Taijiquan. He has been recognized by the Chinese government as one of the top 10 martial artists of China. Grandmaster Chen competed from 1974-1987 winning an abundance of gold medals in Chinese martial arts competitions. He has directly taught numerous student across the world in his commitment to share the benefits of Taijiquan. Further, he is known for his unique training skills that allow students to fully grasp authentic Chen style Taijiquan. Currently, Grandmaster Chen teaches from his home base in China. He also travels periodically to teach and inspire students around the world.

5 Facts About Tai Chi That May Surprise You

Lego Man Enjoying Chen Tai Chi Session

Chen Tai Chi is enjoyable. That’s important when it comes to exercise. It’s also highly effective for building strength and enhancing flexibility (among myriads of other physical benefits). Fun fitness. Hard to believe?

Here are 5 facts about Tai Chi that may surprise you:

(1) Don't Be Fooled By the Slow Movements

Scientific studies have determined that Tai Chi is categorized as moderate intensity exercise.¹ Related to this, the American College of Sports Medicine advocates adults do moderate intensity exercise at least five days a week.

(2) It’s an Exercise for Now… and the Future

A recent study demonstrated that people who become involved in Tai Chi are 2 times more confident that they will continue Tai Chi into the future as a regular form of exercise.²

(3) Tried and True Body Benefits

Chen Tai Chi has been shown to improve one’s general health, but it can also provide substantial fitness benefits. Chen Tai Chi’s intentional activation of muscles and joints greatly increases energy efficiency, stamina, strength, range of motion and dynamic flexibility (flexibility during motion and movement).³

(4) Your Brain Benefits, Too

Neuromotor activation generates and coordinates brain messages to muscle groups. Tai Chi  trains and improves neuromotor messaging, thereby also improving balance, gait, coordination, flexibility, strength, and agility. This is true for people of all fitness levels and all ages. The American College of Sports Medicine recommends that people engage in neuromotor fitness at least 2-3 days a week as a part of their overall exercise pursuits.⁴

(5) It’s Good for Olympians

Even Olympic athletes supplement their training with Tai Chi. Olympic skater Linda Arksey considers Tai Chi a perfect cross training activity. She articulates that it improves body awareness, stability, alignment, injury prevention, and coordination.⁵ Added note: Linda first became aware of Tai Chi when she saw the Chinese skating team doing preliminary exercises that, to her, looked unrelated to skating. However, she realized they were exercising with the elegance, beauty, and coordination that any excellent skater desires to cultivate. Linda began incorporating Tai Chi into her own workouts. Today, having been a professional skating coach for three decades, she requires Tai Chi as part of each of her athlete’s fitness training.

References 1) Li, JX. Hong, Y. Chan, KM., “Tai chi: physiological characteristics and beneficial effects on health. Br J Sports Med 35 (2001):148-156. 2) Lowrey, F., “Middle-aged women happier with moderate exercise.” Thomson-Reuters. Reuters online (2011). 3) Harvard Medical School, “Health benefits of Tai Chi. (Harvard Health Publications, 2015). 4) Gerber, CE, et.al., “American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.” Med Sci Sports Exerc. 43 (2011):1334-1594). 5) Tai Chi for Health Institute, “Instructor Linda Arksey”. Accessed 17 October, 2015, http://taichiforhealthinstitute.org/instructors/instructor/?instructor_id=1371.

Is Chen Tai Chi Really Exercise?

Chen Tai Chi Is Unique Among Exercises

Why? It’s one of very few systems where relaxation and meditative, internal quietness while practicing is emphasized. So many forms of exercise have a person blasting out reps, pushing everything in his/her body to maximum speed… essentially going full force continuously.

Not For The Loud And Pushy (lol)

Chen Tai Chi training is different. It’s about gaining a sense of body physics and leverage, not force. It requires a mind and body state of quiet and clarity as opposed to being all amped up emotionally with a “push it, push it, push it” mentality.

So Just What Are The Exercise Benefits?

With consistent practice, over time:

• your core and legs become really strong
• flexible positions that you couldn’t sustain, or maybe couldn’t perform at all,
    begin to feel natural
• coordination and balance improve significantly.

AND, after every practice, you feel you’ve been challenged, but you also feel calm and grounded, not completely spent like you’ve just gone out of your way to beat yourself up

The 6 Stages of Learning Chen Tai Chi - Part 3 of 3

This post is the third in a 3-part series that also covers

Learning Stages 1 and 2 and
Learning Stages 3 and 4.

If you've not yet read first two posts in the series, you'll find them at the links listed above.

Learning Essentials - Stage 5

Only when the fourth stage is mastered does one move on to the fifth stage—"Examining the Frame" (pan jiazi). In this stage, by way of careful observation and study, the student more thoroughly apprehends and implements the finest details of every aspect of a routine. (Examples: making certain A. each movement, transition, and body position is correctly counterbalanced in all directions, B. the entire body performs in unison, C. the lower body stays strong while the upper body stays light, etc.)

Learning Essentials - Stage 6

The sixth stage is known as cia jiazi or “Dismantling the Frame”. This is the point at which the student begins to learn the martial arts applications of the moves he/she has mastered. One movement at a time, the various defensive uses within the already familiar Tai Chi form are revealed and practiced. In this stage, though there is no actual opponent, one practices as if an opponent is present.

Summing It Up

The intention of The 6 Stages of Learning is to deliver consistent yet progressively more detailed messages to the brain, body, and nervous system; these messages result in muscle memory and the ability to control the flow of internal energy. Movements become smooth, strong, flexible, comfortable and, importantly, instinctive. The beauty and skill of Tai Chi become a natural part of who you are!

The Six Stages of Learning Chen Tai Chi series consists of
Part 1, Part 2, and Part 3

The 6 Stages of Learning Chen Tai Chi - Part 2 of 3

From the beginning, Chen Tai Chi has been divided into 6 Essential Stages of Learning. This post is a follow-up to Learning Stages 1 and 2. If you've not yet read about the first two stages, you may want to do so before continuing to read here.

Learning Essentials - Stage 3

The third stage of learning Chen Tai Chi is known as nie jiazi —"Molding the Frame". At this point, one is very familiar with the routine's sequences and fundamental Tai Chi principles. He/she is feeling comfortable with the motions and movements. Now is the time the instructor emphasizes the nuances and details of every movement and posture. For example, maybe the shoulders aren't completely relaxed, or the weight distribution on the feet isn't quite right. Perhaps the elbows are too high, or the back is arched. Together, the student and teacher fine-tune all movements by placing various parts of the body into their correct positions, thus "molding the frame".

Learning Essentials - Stage 4

The fourth stage (shun jiazi) is "Smoothing Out the Frame". It can also be thought of as "Making the Form Fluid". With body postures and positions more accurate, now the emphasis shifts to whole body refinement. Training focuses on making sure the entire body is in sync and smooth. This means, whether moving slowly or quickly, postures and transitions are performed with the same fluid quality throughout an entire Tai Chi routine.

On To Stages 5 & 6

Continue on to Part 3 if you'd like to know about the final Tai Chi learning stages,
Stages 5 and 6. Also, here are:
Part 1 and Part 2

So Who's Behind All This "Tai Chi" Stuff?

Master Chen Wang Ting - Creator of Chen Tai Chi

When did Chen Tai Chi first come on the scene? And who started it?

Tai Chi's orignator was Chen Wang Ting, a former high-ranking military leader in China. He was also a seasoned martial artist. 400 years ago, he developed a blend of practices and philosophies that emerged as Tai Chi Chuan.

Why'd he do it?

It is thought that Chen Wang Ting desired to create a more holistic form of martial arts training. He developed Tai Chi to take into account observed laws of nature, principles of Chinese medicine, and relaxed self-mastery, all of which lead to prolonged health and effective self-defense. Most people today practice Tai Chi for its exercise benefits only, however many also pursue advanced training to use Tai Chi as a martial arts application. It was through expertly integrating these ideas that Chen Wang Ting created Tai Chi, a new form of martial art. From its very beginnings hundreds of years ago, Tai Chi training has emphasized a proactive dedication to health, a sense of relaxed internal and external control, development of strength, flexibility, balance, and coordination, and using a quiet mind to direct the body's internal energy movement.

Did you know...

Statue of Chen WangTing
Chen Village, China

...Chen Tai Chi is categorized as an "internal martial art"?
It is also often referred to as "a moving meditation".

Lao Jia Er Lu - A Demo of the Old Frame Second Routine

Practitioners from the Chinese Wushu & Tai Chi Academy demonstrate the routine known as "Old Frame Second Routine", or "Lao Jia Er Lu".

The 6 Stages of Learning Chen Tai Chi - Part 1 of 3

From its beginning, Chen Tai Chi has been divided into 6 Essential Stages of Learning. Each stage lays the necessary groundwork for the stages to come.

Learning Essentials - Stage 1

The Tai Chi student's first stage of learning is called "Learning the Frame" (xue jiazi). "Frame" is the term used for the compliation of movements that make up a Tai Chi routine. In stage one, teaching and learning focus on the shape and the sequence of movements. How to correctly perform fundamental elements of Tai Chi is also practiced, such as relaxed posture, grounded stances, fluid transitioning, and smoothly walking forward, backward, and side-to-side.

Learning Essentials - Stage 2

After having "Learned the Frame" for some time, the second stage takes place. Stage two is known as "Practicing the Frame" (lien jiazi). While incorporating all of the fundamentals of the first stage, the form and sequence of movements are practiced until the student feels extremely familiar with them.

Stages 3 and 4...? 5 and 6...?

The Six Stages of Learning Chen Tai Chi series consists of
Part 1, Part 2, and Part 3