{"id":4818,"date":"2016-01-17T14:28:02","date_gmt":"2016-01-17T12:28:02","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4818"},"modified":"2016-12-04T14:37:54","modified_gmt":"2016-12-04T12:37:54","slug":"tai-chi-chuan","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/tai-chi-chuan\/","title":{"rendered":"Tai Chi Chuan"},"content":{"rendered":"<p>A method that aims at all ages, body type, physical condition and helps maintaining <!--more-->a good health. It requires no equipment and takes place indoors or outdoors.<\/p>\n<p>Tai Chi Chuan is contains slow and repetitive movements and it is based on the coordination and the flow of the motion without any muscular tension.<\/p>\n<p>It improves upper and the lower body muscle strength, flexibility, balance and proprioception.<\/p>\n<p>Studies have shown that Tai Chi Chuan has beneficial effects towards pain and various diseases such as Parkinson&#8217;s disease, arthritis, hypertension, heart disease, diabetes, osteoporosis, etc.<\/p>\n<p>Except for the physical benefits, it also helps combating stress and reducing negative emotions. During exercise it focuses on the concentration of the mind, while the memory is exercised through the movement memorization.<\/p>\n<p>Basic Principles of Tai Chi Chuan Wu Family:<\/p>\n<ul>\n<li>Head leaning backwards<\/li>\n<li>Straight spine, coccyx retracted<\/li>\n<li>Feet parallel<\/li>\n<li>Shoulders relaxed<\/li>\n<li>Chest soft<\/li>\n<li>Keeping to the basic principles while performing exercises, you achieve a full integration of the body and the mind<\/li>\n<\/ul>\n<p>Section of the traditional form of 108 movements of the Wu Family<\/p>\n<p>1 Raise the palms at shoulder level while shifting the weight on finger tips. Foot on the ground.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-151\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/1.jpg\" alt=\"1\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/1.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/1-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/1-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>2 Bend the elbows sideways and put \u00a0the weight on\u00a0 the center of the foot.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-153 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/2.jpg\" alt=\"2\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/2.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/2-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/2-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>3 Lower the palms on the side of the pelvis parallel to the ground. Keep the spine straight.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-155 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/3.jpg\" alt=\"3\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/3.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/3-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/3-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>4 Bend the knees and put the weight on the right foot. Raise the left heel , keeping the fingers down.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-157 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/4.jpg\" alt=\"4\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/4.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/4-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/4-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>5 Hold the weight on the right side, step ahead while bringing the left heel \u00a0forward with raised fingers .<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-159 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/5.jpg\" alt=\"5\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/5.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/5-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/5-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>6 Raise the left hand like a bow at chest level.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-161 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/6.jpg\" alt=\"6\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/6.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/6-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/6-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>7 Turn the right palm and head to 45 degrees right.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-163 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/7.jpg\" alt=\"7\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/7.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/7-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/7-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>8 Raise the right arm at shoulder level.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-165 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/8.jpg\" alt=\"8\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/8.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/8-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/8-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>9 Turn the head forward and \u00a0close the right arm from the elbow, joining the palms.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-167 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/9.jpg\" alt=\"9\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/9.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/9-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/9-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Maintain the body weight \u00a0on the right side.<\/p>\n<p>10 Turn and press the left foot inwards (internal rotation).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-169 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/10.jpg\" alt=\"10\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/10.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/10-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/10-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>11 Slide the weight on the left leg, holding the pelvis straight. Eyes gaze levelly forwards.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-171 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/11.jpg\" alt=\"11\" width=\"400\" height=\"225\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/11.jpg 960w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/11-300x169.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/11-768x432.jpg 768w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>In order to exercise the other side of the body and mind, step with the right foot.<\/p>\n<p>Christina Sakkaloglou,\u00a0AthensTrainers\u00ae Associate<br \/>\nMember of\u00a0\u00a0\u0397\u0395LLENIC TAI CHI CHUAN ACADEMY WU STYLE<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1981 size-thumbnail alignleft\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-400x400.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-600x599.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-768x767.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou-800x799.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/sakkaloglou.jpg 960w\" alt=\"sakkaloglou\" width=\"150\" height=\"150\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A method that aims at all ages, body type, physical condition and helps maintaining<\/p>\n","protected":false},"author":1,"featured_media":1617,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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