Tai Chi: Warm-up of the Zhong He System. Silk Thread Winding, 18 Forms of Chen Style

This manual on Tai Chi includes three sections: the preparatory warm-up of the Zhong He system, the basic Tai Chi exercise "Silk Thread Winding," and the set of "18 Forms of Chen Style." These exercises can be performed separately or consecutively as a single workout.
The warm-up of the Zhong He system is an extremely effective sequence aimed at gently stretching tendons, relaxing muscles, kneading joints, and stimulating circulation. It perfectly prepares the entire body for further practice, opens the hip joints, which are crucial for performing subsequent sets.
"Silk Thread Winding" is a fundamental movement in Tai Chi and, along with the stance, forms the foundation of Chen Style Tai Chi. It is not only an introductory technique for mastering Tai Chi but also a daily training method for maintaining physical fitness and health for practitioners.
It is ideal as a daily practice not only for those seriously engaged in Tai Chi but also for people with a sedentary lifestyle or weakened health, and over time it has a noticeable health-promoting effect.
The Tai Chi set "18 Forms of Chen Style" is created based on the first form of the "old frame" of the Chen family Tai Chi. In addition to containing characteristic features and reflecting the principles of the Chen family Tai Chi, it noticeably strengthens health and gives rest to the body. This is a simplified set, the movements in it are not difficult, clear, and easy to learn. The "18 Forms of Chen Style" includes many fundamental characteristic movements of the first form of the "old frame" and is perfectly suited for beginners learning Tai Chi.