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I really liked the Taichi session! I thought it was even better than yoga.
If time permits, I would like to sign up for a proper course. It was good exercise :)
Ms Yvonne Yoong, Teacher
- Beatty Sec
Very interesting & though Taichi is a slow impact exercise, it very strenuous.
Ms Jeerah, Teacher
- Beatty Sec
Very enlightening and attractive. Coaches gave clear instruction and well prepared.
Mr Sin Lai Keong, Teacher
- Beatty Sec
Thank you! Great Taichi session, I enjoy so much!
Monica Loh
- ICA
I had fun during the wushu program, and it was good exercise :)
Joy Fu, Student
- CHIJ St Nicholas Girls School
I had a lot of fun. You know I have never experienced something so picturetaking
There were so many moves of self-defense. Coaches are very nice. This rocks!
Harviran Singh, Student
- Northland Primary
Very interesting and a rare opportunity for me to take part. Thumbs up :)
Crystal, Student
- CHIJ St Nicholas Girls School
The main reason I keep coming for Taichi lesson is that I want to be healthy & fit.
Coach make us feel “Taichi"
Qing Wen, Student
- Hong Wen School
It is very good for beginners & the Coaches are very friendly & patient.
I want to learn more advanced Taichi.
Brian, Student
- Hong Wen School
I actually hated wushu but Coach Yip made me like wushu.
Brandon Oh, Student
- Princess Elizabeth Primary
I like learning new movements because it helps my body.
The coach is very good in Wushu, I would like to continue learning.
Jonathan, Student
- Princess Elizabeth Primary
I wish that Coach Yip will come here again to teach us and he is very friendly.
Muliati, Student
- Princess Elizabeth Primary

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English | 中文
陈式太极拳56式竞赛套路简介

陈式太极拳56式竞赛套路，是在传统陈式太极拳基础上整理与创编而成的标准化竞赛套路，既保留了传统精髓，又符合现代武术比赛的规范要求，是进阶学习与表演竞赛的重要套路之一。

陈式太极拳源于河南温县陈家沟，相传为明末清初陈氏第九世陈王廷所创，距今已有四百多年历史，是太极拳最早的源头。其拳法融合了阴阳理论、呼吸导引与经络学说，形成刚柔并济、快慢相间的独特风格，并逐渐发展出后来的各大太极流派

在长期的家族传承与演变过程中，陈式太极拳原有的多套拳路逐步整合为现今所熟知的一路（老架/新架）与二路（炮捶）体系。其中，新架套路在保留原有动作顺序的基础上，对架势与转圈进行了调整，使动作更加紧凑流畅，并根据不同传承发展出不同风格分支。

陈式太极拳56式竞赛套路，正是在传统一路与二路拳法的基础上提炼而成。整套套路既具备一路中缠绕柔和、连绵不断的特点，又融合了二路中发劲弹抖、刚猛迅捷的技术特色，充分体现了陈式太极拳“刚柔相济、动静结合”的核心精神。

在结构上，此套路保留了传统陈式太极拳的主要动作及编排逻辑，同时进行科学整合，使动作衔接更加清晰，层次分明。套路中包含多种发劲、跳跃及高难度动作，对练习者的体能、协调性与控制力都有较高要求。此外，全套动作强调“缠丝劲”的贯穿运用，通过螺旋缠绕的运动方式，增强内劲的连贯与整体性。

整套56式竞赛套路共分为四段，编排由简入繁、循序渐进：

- 第一段：以柔缓缠绕动作为主，注重基础与身法协调

- 第二段：步法灵活多变，突出连续发力

- 第三段：强调技术难度，如摆莲、跌叉等动作

- 第四段：加入跳跃与爆发力动作，刚柔、快慢对比更加鲜明

这种由浅入深的结构安排，使练习者在演练过程中，身体运动量逐步提升，符合人体生理发展规律，同时达到全面锻炼的效果。

从功效上看，陈式太极拳不仅是一种武术，更是一种全面的身心修炼方式。长期练习可有效提升力量、柔韧性与平衡能力，改善关节健康，促进血液循环与呼吸系统功能，同时有助于缓解压力、提升专注力与整体身心状态。

总体而言，陈式太极拳56式竞赛套路兼具传统底蕴与现代规范，是连接传统功法与竞技表现的重要桥梁。通过系统练习，不仅能掌握陈式太极拳的核心技术，也能深入体会其内在的劲力变化与阴阳哲理。

陈式太极拳主要风格特点

- 缠绕折叠（缠丝劲）

- 松活弹抖（发劲）

- 快慢相间

- 蓄发互变

太极者,无极而生,阴阳之母也.动之则分,静之则合.无过不及,随屈就伸.

动作名称
第一段
  1. 起势 – Qi Shi
  2. 右金刚捣碓 – You Jin Gang Dao Dui
  3. 揽扎衣 – Lan Zha Yi
  4. 右六封四闭 – You Liu Feng Si Bi
  5. 左单鞭 – Zuo Dan Bian
  6. 搬拦捶 – Ban Lan Chui
  7. 护心捶 – Hu Xin Chui
  8. 白鹤亮翅 – Bai He Liang Chi
  9. 斜行拗步 – Xie Xing Ao Bu
  10. 提收 – Ti Shou
  11. 前蹚 – Qian Tang
  12. 右掩手肱捶 – You Yan Shou Gong Chui
  13. 披身捶 – Pie Shen Chui
  14. 背折靠 – Bei Zhe Kao
  15. 青龙出水 – Qing Long Chu Shui
  16. 斩手 – Zhan Shou
  17. 翻花舞袖 – Fan Hua Wu Xiu
  18. 海底翻花 – Hai Di Fan Hua
  19. 左掩手肱捶 – Zuo Yan Shou Gong Chui
  20. 左六封四闭 – Zuo Liu Feng Si Bi
  21. 右单鞭 – You Dan Bian

第二段
  1. 云手（向右） – Yun Shou (Right)
  2. 云手（向左） – Yun Shou (Left)
  3. 高探马 – Gao Tan Ma
  4. 右连珠炮 – You Lian Zhu Pao
  5. 左连珠炮 – Zuo Lian Zhu Pao
  6. 闪通背 – Shan Tong Bei

第三段
  1. 指裆捶 – Zhi Dang Chui
  2. 白猿献果 – Bai Yuan Xian Guo
  3. 双推手 – Shuang Tui Shou
  4. 中盘 – Zhong Pan
  5. 前招 – Qian Zhao
  6. 后招 – Hou Zhao
  7. 右野马分鬃 – You Ye Ma Fen Zong
  8. 左野马分鬃 – Zuo Ye Ma Fen Zong
  9. 摆莲跌叉 – Bai Lian Die Cha
  10. 左右金鸡独立 – Zuo You Jin Ji Du Li

第四段
  1. 倒卷肱 – Dao Juan Gong
  2. 退步压肘 – Tui Bu Ya Zhou
  3. 摖脚 – Cha Jiao
  4. 蹬一根 – Deng Yi Gen
  5. 海底翻花 – Hai Di Fan Hua
  6. 击地捶 – Ji Di Chui
  7. 翻身二起 – Fan Shen Er Qi
  8. 双震脚 – Shuang Zhen Jiao
  9. 蹬脚 – Deng Jiao
  10. 玉女穿梭 – Yu Nu Chuan Suo
  11. 顺鸾肘 – Shun Luan Zhou
  12. 裹鞭炮 – Guo Bian Pao
  13. 雀地龙 – Que Di Long
  14. 上步七星 – Shang Bu Qi Xing
  15. 退步跨虎 – Tui Bu Kua Hu
  16. 转身摆莲 – Zhuan Shen Bai Lian
  17. 当头炮 – Dang Tou Pao
  18. 左金刚捣碓 – Zuo Jin Gang Dao Dui
  19. 收势 – Shou Shi