In this paper the author proposes to adopt and apply TABATA HIIT protocol in group of movement methodology training sessions focused about Chenjiagou Taiji Sanshou routine of 42 movements as taught by 朱天才Zhu Tiancai and 朱向前Zhu Xiangqian.
After a brief intro with necessary frames-giving info, the author presents one of the TABATA training schemes adopted and integrated within conditioning practice routine.
Key words: HIIT, TABATA, Chen Taijiquan, Wushu, training methodology
INTRODUZIONE
La peculiare sequenza in 42 movimenti del pugilato ortodosso di Chenjiagou secondo il metodo della famiglia di Zhu Tiancai (da qui 42 Fajin) è caratterizzata dalla successione di movimenti esplosivi, contenenti forze esprimibili e finalizzabili in tecniche di percussione e proiezione eseguite a vuoto e concatenate da brevissimi collegamenti da eseguirsi più o meno lentamente. In accordo con Zamblera S., 2019:56 l’esercizio dalla durata di 3 minuti abbondanti è classificabile, come tutto il lavoro inerente alla pratica del Chen, quale “resistenza muscolare di media durata” in cui si evince una componente aerobica importante, ed una fondamentale componente di potenza alattacida1.
Da questo punto di vista prettamente legato ai prodotti dell’allenamento la qualità che la 42 Fajin richiede ed al tempo stesso maggiormente allena è la potenza resistente in cui è possibile individuare:
il mantenimento di un alto output di potenza con recuperi incompleti,
uno scenario energetico caratterizzato da sistema dominante anaerobico lattacido,
substrati energetici principali fosfocreatina e glicogeno,
fattori limitanti: potenza e potenza resistente.
Lo sviluppo ed il lavoro fisico che apporti miglioria alla destrezza necessaria sia al contenuto tecnico dei 42 movimenti che nell’esecuzione di tutta la sequenza 42 Fajin quale strumento allenante potrebbe essere coltivato a parte ed allenato in separata sede dall’esecuzione di tutta la forma, seduta di allenamento che si focalizza su altri risultati. In accordo con Zamblera, 2014 l’allenamento volto all’approfondimento tecnico potrebbe giovare dall’esecuzione e la ripetizione di gruppi di movimenti, poiché la restrizione del contesto e la focalizzazione su porzioni di sequenza rispetto a tutta la forma o gran parte di essa risulterebbe essere la metodologia più appropriata2.
Per quanto riguarda l’allenamento mirato allo sviluppo della destrezza fisica che sussume il possesso e l’utilizzo delle forze speciali contenute nel Chen, riprendendo quanto sperimentato e proposto dall’autore sull’impiego di sessioni di Sprint Interval Training (SIT) Fartlek e High Intensity Interval Training (HIIT) è stato possibile teorizzare e sperimentare nell’ambito peculiare della 42 Fajin un allenamento basato sul protocollo Tabata3.
PROTOCOLLO TABATA
Il nome TABATA si riferisce al protocollo di allenamento HIIT – High Intensity Interval Training ideato da 泉田畑 Izumi Tabata, preside della Scuola di specializzazione in scienze dello sport e della salute dell’Università di Ritsumeikan, diventato famoso proprio in relazione a questo sistema quale forma di allenamento a intervalli ad alta intensità; ad onor del vero lo stesso dottor Tabata attribuisce all’allenatore olimpico di pattinaggio di velocità 入澤 孝一 (イリサワ コウイチ) Koichi Irisawa, Professore della Faculty of Health Care Department of Physical Therapy della Takasaki University of Health and Welfare, il primato quale pioniere della tecnica.
Ogni sessione TABATA ha un’estensione di 240″ (4 minuti) ed è divisa in 8 ripetute, ciascuna composta da 2 attività: 20” di allenamento alla massima intensità di ripetizione di un gesto e 10” di recupero passivo.
Ogni ripetuta del protocollo Tabata deve avere le caratteristiche tipiche dell’alta intensità (HIT) – oltre la soglia anaerobica e con l’attivazione del metabolismo anaerobico lattacido: più precisamente, nella durata dei 20” l’intensità deve spingersi al 170% circa del massimo consumo di ossigeno (stimato in VO2max), il che sostanzialmente coincide alla massima velocità fisicamente raggiungibile dal soggetto.
Isolando ciascuna tecnica esplosiva della 42 Fajin e considerandola come l’esercizio da eseguire per i 20″ di attività è possibile applicare il protocollo all’intera sequenza le cui caratteristiche di soli movimenti esplosivi si prestano ad essere allenata completamente tramite questo approccio.
Isolando poi ciascuna delle “posizioni” della 42 Fajin è possibile avvicinarsi a quanto accennato precedentemente circa l’allenamento delle forme tramite ripetizione focalizzata su piccoli segmenti, i gruppi di movimenti.
Essendo ogni sessione Tabata composta di 8 fasi di attività, e la forma in questione di 42 “stazioni”, è stata integrata l’ultima seduta TABATA con i movimenti tratti dalla stazione 掩手肱拳Yǎn shǒu gōng quán – coprire la mano e sferrare il pugno dalle tecniche della 新架Xīn jià, contenente 2 tecniche di percussione di pugno ripetute 3 volte ciascuna.
33. 挂肘摔（左）guà zhǒu shuāi(zuǒ) – gomitata a proiettare (sinistra)
34. 左臀靠 zuǒ túnkào – spallata sinistra allo sterno.
35. 右棚劲 yòu péng jìn – colpire in guardia destra
36. 左捋摔 zuǒ lǚ shuāi – proiettare tirando in basso a sinistra.
37. 双峰貫耳 shuangfēng guàn ěr – due vette perforano le orecchie.
38. 双崩拳 shuang bēng quán – doppio pugno a frusta.
39. 双拳迎门 shuang quán yíng mén – doppio pugno a spalancare la porta.
40.双按掌 shuang àn zhǎng – due palmi premono in basso.
Defaticamento
Sesta sessione (integrata da pugni Xinjia)
41. 迎门靠 yíng mén kào – spallata a spalancare la porta.
42. 双推掌 shuang tuī zhǎng – due palmi spingono in avanti.
43, 45, 47. 弓步衝拳 Gōng bù chōng quán – passo ad arco e conficcare il pugno.
44, 46, 48. 弓步鞭拳 Gōng bù biān quán – passo ad arco e pugno frustato.
Defaticamento
CONCLUSIONI
La pratica del pugilato della famiglia Chen osservata dal punto di vista dei prodotti dell’allenamento consente di sperimentare ed adottare alcune metodologie di condizionamento come sessioni di HIIT e SIT focalizzate sul miglioramento delle forze generali, specifiche e speciali proprie della disciplina praticata.
L’applicazione del protocollo TABATA sull’allenamento della 42 Fajin rientra in questa visione e sperimentazione.
L’integrazione della sesta sessione TABATA con le due tecniche di percussione di pugno della Xinjia consente di ipotizzare un ulteriore lavoro: l’estrazione delle tecniche di percussione dalle due grandi sequenze di movimenti del Chen Xinjia per l’implementazione di ulteriori sessioni HIIT a vuoto e, specialmente, a bersaglio, nell’ottica di inserire nell’allenamento al pugilato ortodosso di Chenjiagou quelle componenti necessarie al recupero della capacità minime, almeno su bersaglio fisso, d’ingaggio e striking proprie dell’arte marziale.
According to programs shared by local associations and thanks to Zhu Xianqian post on social about his teaching activities in Europe, after 3 years of covid restrictions, is now possible to train with him.
From 03/05 to 09/05 in North Italy
From 11 to 15/05 in Pula, Croatia.
From 17/05/ to 21/05 in Ferrara and Firenze.
Please cfr. hereby images for detail program, costs and contact.
This is a part of my study draftnotes, less or more ordered, about history and nomenclature of Wushu generally, more in particular focused about orthodox fighting system of Chenjiagou, the latter my specific ambit.
Among this studying working-flow, I evidenced and tried to organize in the most coherent possible way some common parts ascribable or linked to Wing Chun Quan, for a contextualization of the style as one of Wushu proper method.
Besides historical-social analysis, topic remains nomenclature and terminology which could be considered as one of the objective data available for attempting some crossing-references and etimologies activity.
Analogies and parallelisms among Chenjiagou Ortodox fighting system and Wing Chun Boxing share a common consideration as both as traditional Chinese Wushu methods, if by “traditional” is meant what
Chineses themselves indicate by the term 传统Chuán tǒng.
Study of modern and contemporary historical events seems to document that both Wing Chun Quan and Taiji Quan shared had and still having today common or at least comparable features, characteristics and dynamics into the development and spreading in the West.
Notes of analysis of available historical documents follows, with nomenclature study and – where possible – English and Italian annotations.
This paper is written with focus on Fartlek Sprint Interval Training (SIT) running as part of general body exercise condition into my orthodox Wushu boxing method of Chenjiagou (Henan, China) training routine, Chinese 陈家沟武术训练身体素质练习Chénjiāgōu wǔshù xùnliàn shēntǐ sùzhì liànxí.
According to 2019 research[1] data retrieved by systematic screening of daily Chenjiagou Wushu training, was possible to identify peculiar products obtained by Chen daily workouts which emerged as an effective training tool able to conditioning muscular resistance, with discrete aerobic an anaerobic component, with lactacid power training factor, developing resistance power quality and conditioning organism to maintain high power outputs with incomplete recovers.
Dominant energetic system is anaerobic alactacid ATP–CP system (Phosphagen system), Phosphocreatine and Glycogen principal energy substrates, with power and resistant power limiting factors with the equivalence to a mixed training regime.
On the other hand, adopting and flanking alternative mixed training regime able to expand the boundaries in which Chenjiagou Wushu training moves could be considered as a strategy to improve Chen skills.
As repetition of Taolu belongs to aerobic / anaerobic alternate exercise physiology regime, with use of alactacyd (ATP–CP) for supply power phases whilst aerobic system mostly active during Taolu linking slowest movements granting training duration, cleans up the metabolites and allows Phosphocreatine resynthesis, thus an improving and boosting aerobic / anaerobic exercise physiology regime etc., is here suggested as a possible strategy to be adopted to gain dexterity when back to Chen practice.
In the same optic, as Chen plays isometrics with upper (empty isometries) and lower limbs, pitch in a mixed constantly alternating alactacid-lactacid aerobic system, thus a similar motorial activity tool working and improving limits and capacities into alternating alactacid-lactacid aerobic system could be adopted for better performances whence back to Chenjiagou Wushu practice.
Taking account of Physiology of Sport and exercise literature available and Wushu training curricula, research quickly verted to interval training panorama as the ambit to draw from, with Fartlek SIT in the variance of 4x(5x[30” slow, 20” steady, 10” fast/sprint], 120” slow recovery) running core.
Keywords: Wushu, Chenjiagou, training, SIT, HIIT, LSD, running, physiology of physical training
According to tradition of 朱Zhu family Chen boxing method, typical training workout is made by 4 main instruments:
1) 缠丝功 Chansigong – silk spinning exercise
2) 套路 Taolu – form, routine of movements
3) 推手 Tuishou – pushing hands
4) 散手 Sanshou – sparring, fighting
1.1 缠丝功Chansigong – silk spinning exercise
The term 缠丝功Chansigong – lit. silk spinning workout, is made by ideographs 缠丝Chansi – to spin, to wind-up a string, rotatory regular movement as typical of handicraft silk spinning manufacture, and ideograph 功Gong – work, training, workout.
This term is used to describe a set of physical exercises made by limbs on spiroid and circular trajectories, with inner to outer and vice versa continuous and repetitive rotations, focused about recurring and most Chen peculiar modality of the whole-body usage rotation and torsion training.
According to 朱天才Zhu Tiancai they are 9: 2 by single arm and 7 by both arms[1].
As well specified by Tiancai’s son too, 朱向前Zhu Xiangqian, Chansigong training has to be meant a productive workout able to develop peculiar dexterity of Chen boxing method, and this training tool is focused about the same dexterity worked by and within 老架一路Laojia Yilu – old frame 1st routine[2].
According to Tiancai and Xiangqian, Chansigong is meant to be considered 功夫拳Gongfuquan, an effective tool made for the practical and successful development of boxing abilities like 柔劲Rou Jin – soft force, and 缠丝劲Chansi Jin – spinning spiral force, soft rotation and torsion.
1.2 套路Taolu – routine of movements
By the term 套路Taolu is meant a sequel of predetermined movement, to be played alone, whose equivalent may be considered the 型 (o形) Kata of Japanese martial arts.
Taolu are often named “forms” or “routines”.
Chenjiagou orthodox boxing system contemplates bare-hand and weapon Taolu.
1.2.1 Bare-hand Taolu
陈氏太极拳老架一路 Chen Shi Taijiquan Laojia Yilu
Chen family Taiji boxing old frame first routine
As introduced upper, in this study Laojia Yilu is substituted by Chansigong workout.
陈氏太极拳老架二路炮捶 Chen Shi Taijiquan Laojia Erlu Paochui
Chen family Taiji boxing old frame second routine “Cannon shots”
陈氏太极拳新架一路 Chen Shi Taijiquan Xinjia Yilu
Chen family Taiji boxing new frame first routine
陈氏太极拳新架二路炮捶 Chen Shi Taijiquan Xinjia Erlu Paochui
Chen family Taiji boxing new frame second routine “Cannon shots”
陈氏太极拳42发劲 Chen Shi Taijiquan 42 Fajin
Chen family Taiji boxing 42 releases of energy
1.2.2 Weapon Taolu
陈氏太极单刀 Chen Shi Taiji Dan Dao
Chen family Taiji boxing single broadsword
陈氏太极双刀 Chen Shi Taiji Shuang Dao
Chen family Taiji boxing double broadsword
陈氏太极剑 Chen Shi Taiji Jian
Chen family Taiji sword
陈氏太极枪 （梨花枪夹白猿棍）Chen Shi Taiji Qiang (Lihua Qiang Jia Bai Yuan Gùn)
Chen family Taiji Spear (Pear flower spear, white monkey staff)
陈氏太极春秋大刀 Chen Shi Taiji Chun Qiu Dadao
Chen family Taiji “Spring and Autumn” big saber
1.3 推手Tuishou – pushing hands.
Exercise played in couple focused about main 掤 Peng, 捋Lu, 按 An, 擠 Ji, 採 Cai, 挒 Lie, 肘 Zhou, 靠 Kao forces, methods and applications.
1.4 散手 Sanshou – sparring, fighting
Free fighting and/or particular rules bound fighting. Various struggling and fighting confrontation.
After and according to author 2019 researches[1] deepen into analysis of effective scores and products of daily Wushu, according to Dr. Marturano interpretation of data retrieved, Chen boxing training emerged as a workout core able to produce muscular resistance, featured by a discrete component both aerobic an anaerobic, with lactacid power training factor.
By Chen’s pertinent conditioning methods, according to data recorded, its training results as a motorial activity tool able to develop resistance power quality and conditioning organism to maintain high power outputs with incomplete recovers.
Conditioning resulted is equivalent to a mixed training regime: Chen practice has the effects of physical preparation made by mixed and various method exercises, concentric, isometric and eccentric.
Dominant energetic system is anaerobic alactacid ATP–CP system (Phosphagen system), Phosphocreatine and Glycogen principal energy substrates, with power and resistant power limiting factors.
Repetition of Taolu, according to Marturano’s interpretation, belongs to aerobic / anaerobic alternate exercise physiology regime, as alactacyd (ATP–CP) is used for supply power phases whilst aerobic system mostly active during Taolu linking slowest movements, grants training duration, cleans up the metabolites and allows Phosphocreatine resynthesis; isometrics practiced by upper (empty isometries) and lower limbs, pitch in a mixed constantly alternating alactacid-lactacid aerobic system; similar motorial activity tool could be identifies into elevation-gain walking / running.
Fartlek is a Swedish word that means “speed play” and designates a popular training method widely used by runners[1] developed in the late 1930s by Swedish Olympian Gösta Holmér, and it consists in a simultaneous speed and endurance workout, specifically an endurance training session intermixed with short moments when the race speed is higher than that used in a competition[2].
Fartlek training, as well as its general association with running, can in principle be incorporated into almost any kind of exercise by alternating periods of faster and slower activities intermixed; when walking/cycling/running fartlek form includes long slow distance (LSD) training, often over natural terrain outdoors, including over both “level and hilly terrain”, featured by variable intensities and continuous nature of the exercise to impact both the aerobic and anaerobic parts of physiology[3].
Fartlek training was introduced in the United States, in the 1940s. By the 1960’s, in the hands of Doris Brown Heritage fartlek workouts had become assigned to 20-minute sessions beginning and ending with mile runs, between which were sandwiched an unstructured intermix of “40 to 200-yard sprints and five to seven minute segment perceived exertions” [4].
3.1 Types of Fartlek
Fartlek methods developed over time in three directions: the usual free fartlek, the semi-coded (semi-programmed) exercise and the perfectly planned running [5].
Free variant, the best known and most used, with running pace and duration not predetermined: exercise is performed in full freedom, as the athlete feels: uphill, downhill, on flat ground, over short and fast distances or over long but slower distances. The runner can use the relief or can integrate running exercises (with knees up, with heels to the buttocks), jumps, steps, everything being left to their will. The focus is less on the amount of effort and more on its intensity.
The playful nature of this variant ensures uniqueness to the preparation of leisure runners. Free fartlek perfectly fits the skilled athletes who want to make the transition to interval training, or who resume their training after an injury or a poor shape period. It has the advantage of a rapid progress in the knowledge of one’s physical potential, but also the disadvantage that it does not stimulate specific work towards reaching the established performance goal.
Semi-programmed variant foresees that amount and toughness of physical exercise to be largely predetermined.
Even if the runner is not limited to a certain speed, the proposed running time implicitly gives indications on intensity and sets the objective of the training session. However, the perception of exercise intensity is a sense that the athlete must improve.
This variant not only allows, but even requires working at an appropriate intensity to reach the proposed objective.
It has the disadvantage of claiming a certain level of experience, because the athlete often tends to use a wrong pace (generally, too fast), which leads to difficulties in performing the next sessions.
Perfectly planned fartlek is similar to track training, with everything dosed in advance: exercise timeframe, recovery time, intensity that has to be reached and maintained, etc…
The feature of this type of training is the perfectly planned route, supported by devices that display real-time heart rate (running intensity) and other parameters prefixed for specific targets, with the lowest possible margin of error relative to those scores.
Every Fartlek session requires a common minimum organization starting with appropriate warming-up and ending cool-down phases, moreover athletes should get involved in a previous period of adaptation and general physical preparation[6].
3.2 Fartlek sessions
Typical Fartlek session may could be structured by a selection of a landmark (for instance, a tree or a public lighting pole) to which run with the proposed speed (for example, 75% of maximum speed), then the intensity (speed) is reduced to that used in the recovery jogging ‘till next landmark.
According to Tifrea 2022, a timeframe can be set for the training session, for example 45 minutes, assuring that by this durance the anaerobic, aerobic and mixed systems will be engaged.
For this, running can be performed on uneven ground (field, park, forest, hill, sawdust track, road) and/or in different conditions (snow, soft ground) and will consist of 50 m uphill sprinting, sustained repetitions over the distance of 1,000 m, downhill running with large strides, all of them interspersed with jogging or even walking[7].
According to Gilles Dorval, a French cross-country coach[8], replacing landmarks with time sequences was necessary to create a productive session which could be structured as following:
20’ warm-up running at 70-75% of maximum HR;
3 accelerations of 30” each at 95-100% of maximum aerobic speed, with 1’ of slow jogging between them;
3 accelerations of 1’ each at 95% of maximum aerobic speed, fragmented by 1’30” of slow jogging (or more, if necessary);
3 accelerations of 2’ each at 90-95% of maximum aerobic speed, with 2’ of slow jogging (or more, if necessary) between them;
3 accelerations of 1’ each at 95% of maximum aerobic speed, fragmented by 1’30” of slow jogging (or more, if necessary);
3 accelerations of 30” each at 95-100% of maximum aerobic speed, with 1’ of slow jogging between them;
15’ of slow jogging at 75% of maximum HR
According to Steve Moneghetti[9], marathon runner, multiple medallist at major competitions, a good Fartlek workout consists of:
2×90 seconds at a slightly faster pace, with 90 seconds of mild running between series;
4×60 seconds, with 60 seconds of mild running between series;
4 x30 seconds, with 30 seconds of mild running between series;
4×15 seconds, with 15 seconds of mild running between series.
Following Jack Daniels[10], athlete should not use distance or time, but strides: it involves a pyramid that starts with 10 fast strides, 10 slow strides, continuing with 20 fast strides, 20 slow strides, 30-30… until 100 fast strides, 100 slow strides, and then decreasing by 10 until the starting series is reached.
According to Ivan and colleagues[11] and Yadav 2013 Fartlek could be used for the development of maximum aerobic speed by a 10×45” of high-speed repetitions alternating with 1’15” of rest, slow jogging.
According to Dorval[12] development of maximum aerobic speed could be grant by Fartlek workout structured as:
30 seconds fast / 30 seconds slow
1 minute fast / 1 minute slow
1 minute and 30 seconds fast / 1 minute slow
2 minutes fast / 1 minute slow
2 minutes fast / 1 minute slow
1 minute and 30 seconds fast / 1 minute slow
1 minute fast / 1 minute slow
30 seconds fast / 30 seconds slow
3.3 Fartlek products
Fartlek IST approach, as peculiar LSD kind workout, is an aerobic endurance training, base training and Zone 2 training, with physiological adaptations including improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel[13].
Mc.Ardle and colleagues demonstrated that repetition and alternation of variable intensities, from slow to steady to fast pace, moderate-high aerobic intensity (where by this is implied a level of activity at 60-80% VO2max) and interval training structure with spacing of more intense exercise and rest intervals, Fartlek IST can simply be described as alternating periods of faster and slower exercise (i.e., running), intermixed[14]: from their perspective of exercise physiology, when properly applied a fartlek training approach overloads one or all of the energy systems, and so provides ideal general conditioning and off-season training strategies [adding] freedom and variety to workouts.
According to Gunnarson and Bangsbo, 2012 effect of an alteration from regular endurance to interval 30” slow 20” steady 10” fast pace training on the health profile, muscular adaptations, maximum oxygen uptake (Vo(2max)), and performance of runners shows that interval training with short 10-s near-maximal bouts can improve performance and Vo(2max) despite a ∼50% reduction in training volume.
In addition, the 30-20-10 training regime lowers resting systolic blood pressure and blood cholesterol, suggesting a beneficial effect on the health profile of already trained individuals[15].
Buchheit and colleagues found in Fartlek an effective SIT program to improve a general player’s aerobic capacity as it induces skeletal muscle metabolism, increases capillaries and mitochondrial proliferation, enhances oxidase activity and improves peripheral vascular function and peripheral fitness of skeletal muscle[16].
Koral et.Al studies demonstrated that when training intensity exceeded 90%VO2max, SIT could simultaneously improve oxygen uptake and transport ability of the cardiopulmonary system and skeletal muscle. Koral developed Ermanno’s intuition about intermittent exercises as Fartlek SIT is to be able to activate the energy supply of the aerobic system in advance and reduce the proportion of the energy supply of the anaerobic system, thus delaying the generation of fatigue. These changes in the body were physiological feedback for SIT: while training is improving the player’s ability to maintain high-intensity exercise for a long time in competition and training, their ability to recover could be improved, consequently achieving the goal of improving aerobic capacity [17]. According to Connolly 2012 and Haochong 2021, after 8 weeks of SIT, players’ VO2max, VT-VO2 and VT/VO2max increased significantly, implying that the proportion of exercise intensity lower than the anaerobic threshold for the body was increased under the same testing protocol[18].
Phillips et Al., 2011 and Gist et. Al., 2014 studies demonstrated that the time players take to enter the anaerobic glycolytic process would be postponed, thus reducing the consumption of glycogen[19].
Connoly deduction could be used as a sum-up, resuming that Fartlek SIT adoption into athlete workouts inducted skeletal muscle metabolism, increased capillary proliferation, mitochondrial proliferation, enhancing activity and oxidation of glycolytic oxidase and improving peripheral vascular function and skeletal muscle peripheral adaptability, with a global improvement of efficience reflected into a general whole ability of subject-s body movements, and into the peculiar player dexterity of sport-specialized kind of movement[20].
From the athlete on-court performance improving point of view Meeusen and Welsh stated that
Fartlek SIT aerobic recovery ability improvement has a direct impact on players’ on-court performance, as high-intensity and high-load activity would produce physiological fatigue and large amount of lactate accumulation in the skeletal muscle, thus changes in the internal responses of the body may cause players’ physical dysfunction and decline in athletic performance[21].
Therefore, according to Robergs and colleagues Al., 2018, rapid recovery ability, from physiological and biochemical perspectives the changes in skeletal muscle’s oxygen recovery ability, is one of the key prerequisites for decent physical and technical performance[22].
As evinced by Menzies et Al., 2010 blood lactate is one of the most commonly used biochemical indicators to detect the body fatigue recovery status, and the accumulation of lactate may indirectly lead to reduced performance, because the conversion of lactic acid to lactate releases H+ that leads to a metabolic acidosis with subsequent inhibition of glycolytic rate-limiting enzymes, lipolysis and contractility of the skeletal muscles[23].
Wang and colleagues 2019 research evinced that SIT performed at a higher level of intensity could positively influence the clearance of lactate after exercise, increasing intra-cellular alkali reserve and slowing the pH reduction in muscles, and delaying the onset of fatigue[24].
Fukuoka studies found in Wang’s deduction that consequently athlete’ ability to recover from intermittent activities was enhanced and they would be better prepared for the next point[25], according and developing what’s asserted by Anderson et Al. 2007, about possessing rapid aerobic recovery as a key factor determining elite player’s aerobic endurance and technical-tactical performance in the next point[26].
According to physiology of physical training literature Fartlek approach is appliable to
rowing [1], skiing [2], swimming [3], and cycling[4].
According to Haochong et Al., 2021 Fartlek 30-20-10 running interval training adopted as intervention on elite badminghton players as a training method, substantially improved maximum aerobic capacity and aerobic recovery ability by improving the oxygen uptake and delivery, thus enhancing their rapid repeated sprinting ability[5].
Another example of Fartlek SIT applied to non-running sport as flanking training tool is seen in Grossman competitive swimming studies with interesting features regarding respiration and apnea, as according to Grossman approach competitive swimming requires the performance of high-intensity work while performing regular periods of apnea. He presents as example the swimming “flip-turn” and push-off technique, facilitating a change in direction at the end of the pool, as a maneuver requiring high-power output (PO) of the lower extremities (kicking) combined with apnea extended for ∼5 s.[6].
Omitting all technical specification about whatever Wushu method is practiced, if a gaze is given to Wushu drills workouts exercising, High Intensity Interval Training routines are omnipresent into any session of Wushu basics: for instance whatever Titui[1] training lines and/or Zuhe Dongzuo repetition played, at a certain intensity of activity – which is required – anything could be seen as peculiar form of High Intensity Interval Training with variable timing in seconds of High Power Output followed by more or less short and incomplete recovery slowdown phase.
About Sprint Interval Training routines as mandatory part of Wushu training curriculum, according to Yang Hui BUPE teacher 2004 Florence Wushu Institute Wushu junior compete team training program[2], she prescribed once for week (the Friday, in a 5 days Wushu and segmented body specified strengthening focused training week + weekend duilian mild focused workouts) a session of 身体素质练习 shēntǐ sùzhì liànxí – exercises for general body that she distinguished into 长跑 chángpǎo – lit. long running, cross 5.000 m, 2.000 m., and 短跑 duǎnpǎo – lit. short running, specifying as forward pass cross running, burst and sprints in progression, fast running over short decrementing distances as 500 m., 400 m., 100 m., 50 m.
A more detailed general fitness program for Wushu athlete, with differentiated workouts according to age ranges, was then suggested[3].
As Haochong and colleagues identify in the Fartlek SIT training modality and cadence the closer workouts to maximum physiological load intensity and time structure best suited to pertinent sport player necessity, in this paper is suggested to look for a SIT formula that best suites to Chenjiagou boxing physiological intensity and timing[4].
Chenjiagou training workouts products are evident thanks to 2019 research and resumed upper: in general terms a barehand Taolu session Xinjia Yilu plus Xinjia Erlu execution lasts about 30 – 35 minutes, and is featured by constant slow and middle power effort clustered with very frequent burst outputs.
Thus, SIT to be adopted has to last 30 – 35 minutes with an intro-warm-up and a tail-cool-down more or less equivalent phase, and should be featured by:
very fast burst segments > Tmin
slow longer phases > Tmax
steady pace phases linking between faster and slower segments, with a durance shorter then slow and longer then fast parts > Tmiddle = Tmax – Tmin
This fundamental unit:
(Tmax slow) + (Tmiddle steady) + (Tmin fast) should be repeated over a productive temporal unit which grant aerobic and anaerobic solicitation; these repetitions would create a macro-unit, with a partial incomplete session focused about recovery, to be in turn repeated all necessary time to cover the Xinjia Yilu + Xinjia Erlu endurance required, about 30, 35 minutes.
Resuming:
Warm-up + X * (MACRO UNIT [Y* {MICROUNIT}] + incomplete recovery]) + Cool-down,
where {MICROUNIT == Tmin + Tmiddle + Tmax }
Among Fartlek SIT vast panorama available the Gunnarsson – Bangsbo, MacKenzie[5] Fartlek SIT methodology of 10-20-30 approach seems the most suited to Chenjiagou Wushu training, with a structured running session made of
5 minutes warming up running
4 x (5 x [30” slow, 20” steady, 10” fast/sprint], 120” slow recovery running)
5 minutes steady running
5 minutes to more free time cool down phase.
[1] 踢腿Titui – lit. rising legs, kicking practice exercises; 组合动作Zǔhé dòngzuò – lit. playing a combination of actions, in Wushu indicating a group of movements, often a segment of 2 or 3 movements taken from the whole Taolu, trained in repetition as a standalone for technical improvement and skill development. Cfr.: Duan and Zheng, 2007; Zamblera 2015.
I wish to thanks Dr. Niccolo Marturano for his help during 2019 researches and data interpretation, and Wushu Institute of Florence for years of training and available study material.
References
Andersen L.L., Larsson B., Overgaard H., Aagaard P. Torque 2007 “Velocity characteristics and contractile rate of force development in elite badminton players.” in Eur. J. Sport Sci. 2007;7:127–134. doi: 10.1080/17461390701579584. [CrossRef] [Google Scholar]
Buchheit M., Abbiss C.R., Peiffer J.J., Laursen P.B., 2012 “Performance and physiological responses during a sprint interval training session: Relationships with muscle oxygenation and pulmonary oxygen uptake kinetics.” in Eur. J. Appl. Physiol. 2012;112:767–779. doi: 10.1007/s00421-011-2021-1. [PubMed] [CrossRef] [Google Scholar]
Burke, Ed and Ed Pavalka, 2000 “The complete book of long-distance cycling: build the strength, skills, and confidence to ride as far as you want.”
Connolly D.A., 2012 “The anaerobic threshold: Over-valued or under-utilized? A novel concept to enhance lipid optimization!” in Curr Opin. Clin. Nutr. Metab. Care. 2012;15:430–435. doi: 10.1097/MCO.0b013e328356e068. [PubMed] [CrossRef] [Google Scholar]
Costill DL, Thomas R, Robergs RA, Pascoe D, Lambert C, Barr S, Fink WJ., 1991 “Adaptations to swimming training: influence of training volume.” in Med Sci Sports Exerc. 1991 Mar;23(3):371-7
Daniels, J., 2013 “Daniels’ running formula.” In Human Kinetics.
Dudley GA, Abraham WM, Terjung RL., 1982 “Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle.” in J Appl Physiol. 1982 Oct;53(4):844-50
Foreman Ken, 2005 “The Fragile Champion: Doris Brown Who Always Ran the Extra Mile.” Mustang, OK: Tate Publishing. ISBN 1-59886-119-0.
Fukuoka Y., Iihoshi M., Nazunin J.T., Abe D., Fukuba Y., 2017 “Dynamic Characteristics of Ventilatory and Gas Exchange during Sinusoidal Walking in Humans.” in PLoS ONE. 2017;12:e0168517. doi: 10.1371/journal.pone.0168517. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Gist N.H., Fedewa M.V., Dishman R.K., Cureton K.J., 2014 “Sprint interval training effects on aerobic capacity: A systematic review and meta-analysis.” in Sports Med. 2014;44:269–279. doi: 10.1007/s40279-013-0115-0. [PubMed] [CrossRef] [Google Scholar]
Grossman KJ, Lim DJ, Murias JM, Belfry GR., 2021 “The Effect of Breathing Patterns Common to Competitive Swimming on Gas Exchange and Muscle Deoxygenation During Heavy-Intensity Fartlek Exercise.” in Front Physiol. 2021 Nov 24;12:723951. doi: 10.3389/fphys.2021.723951. PMID: 34899369; PMCID: PMC8652135.
Haochong Liu, Bo Leng, Qian Li, Ye Liu, Dapeng Bao, Yixiong Cui, 2021 “The Effect of Eight-Week Sprint Interval Training on Aerobic Performance of Elite Badminton Players” in Int J Environ Res Public Health . 2021 Jan 13;18(2):638. doi: 10.3390/ijerph18020638. Cfr.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7828502/ [22/02/2023] )
Ivan C., 2018 “Fartlek – A Training Method with Multiple Valences.” In V. Grigore, M. Stanescu, & M. Paunescu (Eds.), “Physical Education, Sport and Kinetotherapy” – ICPESK 2017, vol 36. European Proceedings of Social and Behavioural Sciences (pp. 389-396). Future Academy. https://doi.org/10.15405/epsbs.2018.03.52
Koral J., Oranchuk D.J., Herrera R., Millet G.Y., 2018 “Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes.” In J. Strength Cond. Res. 2018;32:617–623. doi: 10.1519/JSC.0000000000002286. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Lovesey Peter, 1968 “The Kings of Distance: A Study of Five Great Runners.” Taylor & Francis. ISBN 978-3540002383.
MacKenzie Lobby Havey, 2015 “The 30-20-10 Workout Regular fartlek-style workouts can up your performance while decreasing training time.”
McArdle, William D.; Katch, Frank I.; Katch, Victor L., 2009 [1981] “Training for Anaerobic and Aerobic Power”. In Exercise Physiology: Nutrition, Energy, and Human Performance (7th ed.). Lippincott Williams & Wilkins. p. 480-483. ISBN978-0781797818. [27/02/2023]
Meeusen R., Watson P., Hasegawa H., Roelands B., Piacentini M.F., 2006 “Central fatigue: The serotonin hypothesis and beyond.” in Sports Med. 2006;36:881–909. [PubMed] [Google Scholar]
Menzies P., Menzies C., McIntyre L., Paterson P., Wilson J., Kemi O.J., 2010 “Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery.” In J. Sports Sci. 2010;28:975–982. doi: 10.1080/02640414.2010.481721. [PubMed] [CrossRef] [Google Scholar]
Newsholme E., Leech T., Duester G., 1998 « La course à pied. Bases scientifiques, entraînement et performances. » Bruxelles: De Boeck Université.
Ní Chéilleachair, Niamh J.; Harrison, Andrew J.; Warrington, Giles D. (3 June) 2017 “HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers”. In Journal of Sports Sciences. 35 (11): 1052–1058.
Phillips S.M., Sproule J., Turner A.P., 2011 “Carbohydrate ingestion during team games exercise: Current knowledge and areas for future investigation.” In Sports Med. 2011;41:559–585. doi: 10.2165/11589150-000000000-00000. [PubMed] [CrossRef] [Google Scholar]
Robergs R.A., McNulty C.R., Minett G.M., Holland J., Trajano G., 2018 “Lactate, not lactic acid, is produced by cellular cytosolic energy catabolism.” In Physiology. 2018;33:10–12. [PubMed] [Google Scholar]
Scaff Jr. Jack, 2011 “Your First Marathon: The Last Word in Long-Distance Running.” Honolulu, Hawaii: Belknap Publishing & Design, LLC.;
Schatzle Jr. Joe, (November) 2002 “Finding Fartlek: The history and How-to of Speed Play”. RunnersWorld.com. Retrieved November 15, 2022. Also appears in Schatzle Jr., Joe (November 2002). “Finding Fartlek: The history and how-to of speed play”. Running Times Magazine. Archived from the original on March 16, 2012. Retrieved April 5, 2011
Țifrea C., 2002 “Efortul de antrenament şi concurs.” Bucureşti: Dareco.
Wang J., Qiu J., Yi L., Hou Z., Benardot D., Cao W., 2019 “Effect of sodium bicarbonate ingestion during 6 weeks of HIIT on anaerobic performance of college students.” in J. Int. Soc. Sports Nutr. 2019;16:1–10. doi: 10.1186/s12970-019-0285-8. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Welsh R.S., Davis J.M., Burke J.R., Williams H.G., 2002 “Carbohydrates and physical/mental performance during intermittent exercise to fatigue.” In Med. Sci. Sports Exerc. 2002;34:723–731. doi: 10.1097/00005768-200204000-00025. [PubMed] [CrossRef] [Google Scholar]
Yadav S., Yadav A., 2013 “Fartlek and interval training: Method to improve motor ability of field hockey players.” Lap Lambert Academic Publishing
朱天才Zhu Tiancai , 2005 “Le Origini della Lao Jia, della Xiao Jia e della Xin Jia del Taijiquan della famiglia Chen” intervista al Maestro Zhu Tiancai, traduzione dal Cinese in Inglese di Bu See Min Jasmine(www.chen-taiji.com), tradotto e integrato in italiano da Eugenio Tufino Enertao, Marzo 2005 http://www.chentaiji.it/wp/?page_id=275 [18/06/2019]
中国武术和岩画 Wushu ed arte rupestre cinese. Appunti di studio delle evidenze artistico-rupestri cinesi relazionabili alla storia ed alle iconografie del Wushu.
Questa raccolta di appunti è inerente allo studio delle evidenze rupestri dei siti della Cina che possono essere messe in relazione con la storia antica del 武术Wushu – arti marziali, in particolare con alcune iconografie e pratiche associabili alle arti marziali cinesi, alla storia ed alla cultura del Wushu. Dopo alcuni appunti focalizzati sullo studio delle nozioni, della terminologia e degli aspetti fondamentali del Wushu, il focus della ricerca verte sull’analisi dei principali aspetti e della bibliografia dedicata alla sconfinata materia di ricerca quale l’arte rupestre cinese, dove per “cinese” s’íntende un vasto sistema ecologico-culturale caratterizzato da open e globular clusters di nicchie culturali ed ambientali diffuso nei territori coincidenti e limitrofi alle regioni ed alle provincie della Cina attuale, che sono anche il criterio di organizzazione del materiale di studio presentato come excursus dei maggiori siti di arte rupestre soffermandosi sulle raffigurazioni che posso essere ritenute pertinenti all’ambito dell’analisi storica del Wushu. A queste evidenze è talvolta associata un’ulteriore documentazione ed in alcuni casi l’approfondimento di peculiari aspetti di manufatti e cultura materiale proveniente dagli scavi archeologici. Altra peculiarità ivi annottata e presentata è l’analisi nelle sue pertinenze al Wushu della tradizione manoscritta 东巴Dongba propria della minoranza etnica 纳西Naxi (regione di 丽江Lijiang, provincia dello 云南Yunnan) interpretata come ramo espressivo di un filone della pittografia direttamente relazionabile con l’arte rupestre. Nelle conclusioni si tenta di sketchare un quadro riassuntivo di quanto sembra possibile evincere dalle fonti analizzate.
This article examines conversations, dialogues and statements about martial arts in films that can by no stretch of the imagination be regarded as martial arts films. It takes this unusual focus in order to glean unique insights into the status of martial arts in mainstream popular culture. The work is interested in the ways that martial arts are understood, positioned and given value within the wider flows, circuits, networks or discourses of culture. Films examined include Vision Quest/Crazy for You (1985), Lolita(1962), Roustabout (1964), Napoleon Dynamite (2004), An Officer and a Gentleman (1982), Full Metal Jacket (1987), Rollerball (1975), Trading Places (1983), The Wanderers (1979), Once Were Warriors (1994) and Meet the Fockers (2004); and some discussion is given to ‘limit cases’ – action films such as The Matrix (1999) and Lethal Weapon (1987). The analysis suggests that martial arts tend to be represented in non-martial arts films audiovisually, and that on the rare occasions martial arts are discussed, they tend to emerge as improper or culturally unusual activities or practices. Because of their familiar, yet non-normal (unhomely/unheimlich, uncanny) status, along with their entwinement in senses of lack and related fantasies and desires, martial arts in these contexts are frequently related to matters of sexuality, insecurity and the desire for plenitude. Accordingly, although occasionally associated with higher cultural values such as dignity, martial arts are more often treated as comic, uncanny or perverse aberrations from the norm.
Il corso è focalizzato e destinato ad una selezione di studenti invitati e candidati per la formazione quali insegnanti di livello base.
Aperto anche a tutti i praticanti che desiderino approfondire i contenuti del Taijiquan ortodosso di Chenjiagou, la storia e la pedagogia del Taijiquan secondo il metodo e gli insegnamenti di Zhu Tiancai e di suo figlio Zhu Xiangqian (è richiesta la conoscenza del Changsigong, Laojia Yilu e Tuishou)
I contenuti sono stati organizzati in sei moduli di studio a ciascuno dei quali è previsto che siano dedicate due lezioni.
Ai partecipanti sarà rilasciato il relativo attestato di partecipazione al corso.
Ai candidati esaminandi sarà richiesto di sostenere un esame finale pratico e scritto con il conseguimento del diploma, in riferimento a quanto stabilito dall’Istituto Italiano Taijiquan Tiancai.
I modulo (I lezione Mercoledì 17 Ottobre 2018, 21:30 – 23:00 Scuola di Danza New Project Dance)
Riscaldamento, allungamento e defaticamento Taijigong (pali del Taiji) Chansigong (bozzolo di seta)
Terminologia Wushu e Taijiquan
II modulo Changsigong in coppia Laojia 13 movimenti Tuishou ad una mano
Storia del Taijiquan
Contenuti tecnici
III modulo Laojia Yilu 1/3 Tuishou a due mani passo fisso
Storia del Taijiquan
Contenuti tecnici
Pedagogia Laojia Yilu
IV modulo Laojia Yilu 2/3 Tuishou a due mani con passi
Storia del Taijiquan
Contenuti tecnici
Pedagogia Laojia Yilu
V modulo Laojia Yilu 3/3 Tuishou a due mani con passi
Storia del Taijiquan
Contenuti tecnici
Pedagogia Laojia Yilu
VI modulo
Prova pratica lezione
Eventuali integrazioni
Test scritto
Correzione ed eventuali integrazioni
Il calendario programmato in 12 incontri è il seguente. Potrebbero avvenire variazioni di data ed orario per venire incontro alle esigenze della Società Sportiva e degli utenti del corso.
L’associazione rappresenta in Italia l’Istituto Tiancai Taiji, fondato dal maestro Zhu Tiancai per diffondere il suo metodo nel mondo. Il maestro ne è presidente onorario ed il figlio Zhu Xiangqian responsabile tecnico. L’associazione opera a Ferrara e Bondeno, Firenze, Livorno, Roma, Ronchi dei Legionari (Gorizia) e Treviso (Santa Lucia di Piave) Per informazioni: info@tiancai-taiji.it
Sabato 29 Settembre presso “La Tana del Serpente Bianco” a Bondeno (Ferrara) si è svolto un incontro degli insegnanti dell’Istituto Taijiquan Tiancai Italia per un aggiornamento ed allenamento collegiale e per delineare le future attività dell’Associazione.
Oggi è il compleanno del Gran maestro Zhu Tiancai! Auguri da tuttli gli allievi e gli amici italiani! 今天就是朱天才老师生日！意大利学生朋友都祝生日快乐! Today’s Grandmaster Zhu Tiancai birthday! All Italian disciples and friends wishing a happy birthday!
Il sito dell’Istituto Italiano Taijiquan TIancai hosted by Aruba.it è stato realizzato il 12/07/2018 con piattaforma WordPress 4.2 XL su server Linux (mySQL 5.6.40; Php 5.5) by 羞龍 Xiulong | www.xiulong.it
Scuola di Taijiquan ortodosso di Chenjiagou (stile Chen) di Livorno, secondo il metodo della famiglia di Zhu Tiancai (XIX Generazione Chenjiagou – Henan)
Taijiquan Evolution 6 – Taijiquan returns to Chen Village | 太极拳回到陈家沟
Tuesday, 12 June 2018 17:00
1970’s Chenjiagou Taijiquan returns
The sixth entry in the coverage of Taijiquan styles development. As our Taijiquan history section denotes, Xi’an is the home of our Taijiquan (inclusive of Zhaobao and Chen Style) , in addition to the Beijing (Chen Style). The reasons for this are understood in the context of history and how Taijiquan became almost extinct in its homes of origin. We therefore outline the important return of Taijiquan to Chenjiagou (Chen Family Village).
Tang Hao visits Chen Family Village
In 1932, Tang Hao together with Chen Ziming journeyed to Chenjiagou. Chen Ziming was Chen Xin’s nephew and used to teach in Shanghai at the time. Tang Hao (1887-1959) was from humble beginings but worked hard in practising Six Harmonies Boxing (Liuhe Men, 六合门) and becoming a Lawyer. Tang Hao also studied many other martial arts including Chen Taijiquan, and Japanese styles during his time there. He was one of the editors of the publication department of the Nanjing Guoshu Academy.
When they arrived to the Chenjiagou, Chen Chunyuan (the nephew of Chen Xin) had a copy of a set of manuscripts that were written by his uncle over the course of 12 years. This text [Taijiquan Illustrated, 陈鑫陈氏太极拳图说] was published in 1933 and whilst it outlined the practice of Chen Style Taijiquan in the past (today it is known as Small Frame Taijiquan), it became a classic for all Chen Style Practitioners. At the time the practice of Taijiquan in Chenjiagou was still flourishing and the expression that almost everyone in Chenjiagou could practice some martial arts was evident. After just a few years little did people expect chaos an catastrophe to hit Chenjiagou.
The disasters of the 1940’s across the western areas of Henan Province
In 1938, Henan province was the centre of an ongoing effort by the Nationalist Government (Guomingdang, KMT) to stop the advance of the Japanese troops. Many local young men were conscripted into the army. The combination of natural and human factors ravaged Henan proivince. In 1941, locusts plagued Wen county and the Guomingdang (KMT) had taken controls over the area. Henan province was divided into the eastern half (under Japanese occupation) and the western half which was supposed to be under the Nationalist Government (based in Chongqing after fleeing Nanjing).
In 1942, the seasonal rains failed, causing severe drought. Combined with the ongoing locust plagues the harvests were destroyed and there was little food supply. The culmination of no local produce and the inability to obtain supplies from elsewhere during the conflict led an unfathomable situation of famine that started to cause great grief to the people during the winter of 1942. The famine caused significant tragedies with rising starvation and ongoing rise in diseases. In such dire situations families would sell their children in the hopes that would have a better chance elsewhere and some starving people had to resort to cannibalism or eating bark of the trees to try to survive. During the time an estimated 2 to 3 million people died from starvation or disease, and over 4 million people fled Henan province. Chenjiagou was in the centre of this drastic situation and of the 4,000 or so residents many suffered and over 800 fled (typically to Xi’an). During those years, many people left Chenjiagou (e.g. to Xi’an), many passed away in the wars, disease and famine.
Chen Family members and their demise through affiliation with KMT
After those years the situation improved ever so slowly in terms of famine and sino-japanese war, but the civil war between the CCP and the KMT continued. Since Chenjiagou was a part of the early movement into the area by the KMT, many of the villagers were associated with the KMT and reprimanded by the CCP. Some examples include Chen Zhaoxu (1912-1959) was the second son of Chen Fa’ke. Since Chen Zhaoxu was connected to the local militia affiliated with the KMT, he was jailed in 1955 and eventually passed away. Chen Zhaohai (1899-1950) was Chen Zhaopei’s brother. Chen Zhaohai fought in the nationalist army under Fan Tinglan. Later he relocated to Zhengzhou. In 1949, he was imprisoned and then under the Repression of Anti Revolutionists movement in 1950 was executed.
The New Large Frame of Taijiquan returns to Chenjiagou
Today’s what he could call mainstream Chen Style Tajiquan is derived mostly from the teachings of two key teachers that originated at Chenjiagou but resided elsewhere. These were Chen Fa’ke (1887-1957) who brought Chen Style Taijiquan to Beijing in 1928 and Chen Zhaopei (1893-1972) brought Chen Style Taijiquan to Nanjing in 1930 (originally was in Beijing then invited Chen Fa’ke to take over) and taught for over eight years.
In 1958, Chen Zhaopei whom resided in Zhengzhou at the time visited Chenjiagou for Chinese New Year. It was his first time back in decades. Chen Zhaopei whilst advanced in years (65) felt that it was a shame that there were no longer any practitioners in Chenjiagou. He was saddened that there were no successors in the birthplace of Taijiquan and no serious practitioners left in Chenjiagou. It was a difficult decision because at the time both his wife (second wife) and son (whom had a good job and family in Zhengzhou) were against him returning to Chenjiagou. He also had to retire from his work (Flood Control Committee) earlier foresaking an increase in his pension. Chen Zhaopei however against all odds felt a sense of responsibility and returned to the Chenjiagou during his retirement years. Unfortunately this was not going to be an easy quest for there were still a number of CCP initatives that impacted the ability to propagate and teach Taijiquan during those years. The Great Leap forward was distracting and in 1966-1976, The Cultural revolution saw the repression of traditional teachings including martial arts. Facilities were closed down and practitioners were prosecuted. Chen Zhaopei was said to have been persecuted by the red guards and even attempted suicide during those years. His legs were injured for almost two years and had to use a stool/walking assistance during the time. Much of the training had to be conducted in secret and many elements (eg weapons) a challenge to practice in confined space so mostly only the laojia yi lu was taught. After Chen Zhaopei’s death, Chen Zhaokui (Chen Fa’ke’s youngest son) continued teaching at Chenjiagou. The local secretary of the CCP for Wen County, Zhang Weizhen also invited Feng Zhiqiang to teach. Feng Zhiqiang visited three times for short intensive teaching sessions.
As a result the teachings at Chenjiagou were distinguished into the old (Chen Zhaopei’s) and the new (Chen Zhaokui’s) frame of practice. The Taijiquan practiced by the older generations would find a new home in Xi’an and become known as Chen Small Frame Taijiquan. Whilst the descendants of Chen Fa’ke would derive a number of different versions of Taijiquan practice (sometimes called Beijing Chen Style Taijiquan) including Li Jingwu, Lei Muni, Tian Xiuchen and Feng Zhiqiang amongst others.
WANG HUAIQI’S TWENTY-FOUR POSTURE YIJINJING Posted on November 30, 2017 by Paul Brennan – 易筋經廿四式圖說 A HANDBOOK FOR TWENTY-FOUR POSTURE YIJINJING 王懷琪 by Wang Huaiqi [published by 商務印書館 Merchant Publishing House, Sep, 1917] [translation by Paul Brennan, Nov, 2017] – 編者小影 Portrait of the author
WANG HUAIQI ON TWELVE POSTURE YIJINJING Posted on November 30, 2017 by Paul Brennan – 易筋經十二勢圖說 A HANDBOOK FOR TWELVE POSTURE YIJINJING 王懷琪 by Wang Huaiqi [published by 商務印書館 Merchant Publishing House, Oct, 1917] [translation by Paul Brennan, Nov, 2017]
1860s photograph of a “Chinese Soldier” with butterfly swords. Subject unknown, taken by G. Harrison Grey.
Introduction
This is my keynote address from the recent (Nov. 9-10th, 2017) conference on fightbooks held at the German Blade Museum in Solingen. A full report on this event is coming soon, but I am eager to share this with the readers of Kung Fu Tea. Enjoy!
Oltre ai dettagli ed alcune precisazioni su qualche movimento della Laojia Yilu, ricordiamoci al prossimo incontro della necessità di concentrarci sulla forma del passo (gongbu, mabu, passo vuoto) e sul metodo del passo, cioè la sua corretta esecuzione in accordo con i requisiti del Chen.
Per quanto riguarda la Paoqui, in esteso Laojia Erlu Paoqui, di seguito il filmato di riferimento della prima linea che abbiamo rivisto davvero al volo Mercoledì, sulla quale lavorerei come linee il prossimo allenamento:
che abbiamo approfondito ieri sera eseguito da Zhu Tiancai
Lista dei movimenti – V zuhe dongzuo (gruppo di movimenti) – III duan (linea)
1. 小擒打 xiaoqinda – piccola presa
2. 包頭推山 baotou tuishan – avvolgere la testa e spingere la Montag
3. 六封四閉 liufeng sibi – sei sigilli quattro chiusure
4. 單鞭 danbian – la frusta
5. 前招 qianzhao – mossa avanti
6. 后招 houzhao – mossa indietro
7. 野馬分鬃 yema fenzong – dividere la criniera del cavallo selvaggio
8. 六封四閉 liufeng sibi – sei sigilli quattro chiusure
9. 單鞭 danbian – la frusta
Buxin, Bufa: la forma del passo, il metodo del passo
Prestare attenzione al passo, al metodo del passo (bu-fa – il metodo del passo): bisogna passare dal centro, chiudere ed aprire le anche.
Prestare attenzione alla forma del passo (bu xin – la forma del passo) ed stabilità della postura.
Prestare attenzione al trasferimento del peso da un lato all’altro: il peso trasla da un lato all’altro, non si deve “scammellare”
Shouxin, Shoufa: la forma della mano, il metodo della mano
Prestare attenzione a come si tengono le mani. Il Chen prevede che la mano a palmo disteso abbia la forma giusta:
che è diversa dalla forma della mano dello Yang o di altri stili:
Liufen Sibi – Danbian: ricordiamoci il lavoro di “gomito” e di dare varietà al movimento non solo spaziando verso i lati, ma anche da e verso il petto.
VI gruppo di movimenti (Zhu Tiancai)
Lista dei movimenti – VI zuhe dongzuo (gruppo di movimenti) – sempre III linea
1. 單鞭 danbian – la frusta
2. 玉女穿梭 yunü chuansuo – la fanciulla di giada lancia la spola
3. 金剛搗碓 Jingang daodui – il Jingang pesta nel mortaio
4. 懶扎衣 lanzhayi – appuntare pigramente il vestito
5. 六封四閉 liufeng sibi – sei sigilli quattro chiusure
6. 單鞭 danbian – la frusta
7. 運手 yunshou – muovere le mani
8. 擺腳迭岔 baijiao diecha – calcio esterno e divaricata
9. 金雞獨立 jinji duli – il gallo d’oro su una zampa
Per cause di forza maggiore questo anno, almeno fino a tutto Dicembre, il corso Chen c/o Oriente ASD di Livorno si svolgerà con la presenza saltuaria dell’insegnante.
Gli incontri di pratica sono finalizzati alla ripetizione ed all’approfondimento della Laojia Yilu.
Di seguito un breve vademecum a cui riferirsi.
Struttura dell’allenamento
Ogni singola seduta di allenamento dovrebbe essere strutturata come segue
Riscaldamento: rotazione polsi/caviglia, rotazione gioncchia, piegamento ed estensione ginocchia.
Changsi Gong: Changsi Gong a mano singola, a mano doppia, tutte le rotazioni sincrone ed alternate.
Ripetizione forme:
Laojia 13 movimenti
Laojia Yilu
Ripetere le forme dall’inizio alla fine una volta. Senza interruzione e senza cercare altro che l’esecuzione della forma stessa. L’obbiettivo di questa parte di allenamento è l’esecuzione della forma, non il miglioramento tecnico o l’allenamento a destrezze specifiche. Se ci si scordano parti o ci si confonde pazienza. Si chiariranno nella fase di allenamento successiva dei Gruppi di movimenti.
Gruppo movimenti: scegliere massimo due gruppi di movimenti ed eseguirli ripetendoli fino a fine lezione. Ogni 2, 3 volte che si esegue il gruppo di movimenti riguardare il video di riferimento cercando di adottare un cambiamento significativo suggerito da chi guida la lezione.
Ogni gruppo di movimenti è mezza linea delle 4 linee che compongono la Laojia Yilu. (divisione di Zhu Tiancai, come in video didattico) dunque con questa suddivisione ci sono 4 linee ed 8 gruppi di movimenti, cioè mezze linee.
Tempi e modi
Come programma di allenamento a media distanza, se si eseguono 2 sedute/settimana, si dovrebbe lavorare per 2 settimane sulla stessa coppia di gruppo di movimenti, cioè sulla stessa linea.
In 7, 8 settimane (2 mesi) sarà così allenata la Laojia Yilu tanto nella sua esecuzione completa, quanto nell’approfondimento tecnico e nella cura dei movimenti singoli.
La tempistica del singolo allenamento dipende dalla capacità di concentrazione e dal minimizzare i tempi morti tra un’esecuzione e l’altra, tra un passaggio da una parte di allenamento (ad esempio Changsigong) all’altra (ad esempio esecuzione della Laojia Yilu).
In media il Changsigong dovrebbe richiedere 20/25 minuti.
Laojia 13 movimenti circa 6/7 minuti; Laojia Yilu 15/17 minuti.
Ogni gruppo di movimenti dai 3 ai 4 minuti, idem per la ricognizione del video o l’osservazione dell’insegnante/studente di riferimento.
Se deve esser saltato qualcosa, saltare il Changsi Gong.
Archvio materiale di riferimento
Lungi dal supportare chi presume “d’imparare dai video”, supporto invece l’idea che un certo tipo di materiale multimediale e un certo utilizzo dei device costituiscano un ottimo supporto all’allenamento.
Di seguito l’elenco dei video di riferimento (Zhu Tiancai)per la divisione della Laojia Yilu in 8 gruppi di movimento (banduan – mezza linea) e materiale per il Changsi Gong (Zhu Xianghua).
Con la scuola di Taiji Chen di Livorno parteciperemo al simposio di Ferrara il primo ed il 2 Ottobre.
Istituto Italiano Taijiquan Tiancai – 意大利天才太极院 – il maestro 朱天才 Zhu Tiancai
Obiettivo del simposio è la promozione e diffusione delle Arti Marziali Tradizionali attraverso attività di ricerca, condivisione e confronto tra gli Stili, ma soprattutto tra i Maestri e le Scuole che oggi in Italia portano avanti la trasmissione delle antiche arti marziali.
Il Symposium è un laboratorio esperienziale di pratica marziale.
Sarà possibile praticare dalla mattina alla sera con tutti i maestri e le scuole. Una grande opportunità per vivere un’esperienza dove incontrerai Cultura e Tradizione.
L’Istituto Italiano Taijiquan Tiancai parteciperà all’iniziativa con lezioni di gruppo, seminari, conferenze e dimostrazioni. Per maggiori dettagli si può contattare l’Istituto in privato o i vari insegnanti.
In 1938, Henan province was the centre of an ongoing effort by the Nationalist Government (Guomingdang, KMT) to stop the advance of the Japanese troops. Many local young men were conscripted into the army. The combination of natural and human factors ravaged Henan proivince. In 1941, locusts plagued Wen county and the Guomingdang (KMT) had taken controls over the area. Henan province was divided into the eastern half (under Japanese occupation) and the western half which was supposed to be under the Nationalist Government (based in Chongqing after fleeing Nanjing).
In 1958, Chen Zhaopei whom resided in Zhengzhou at the time visited Chenjiagou for Chinese New Year. It was his first time back in decades. Chen Zhaopei whilst advanced in years (65) felt that it was a shame that there were no longer any practitioners in Chenjiagou. He was saddened that there were no successors in the birthplace of Taijiquan and no serious practitioners left in Chenjiagou. It was a difficult decision because at the time both his wife (second wife) and son (whom had a good job and family in Zhengzhou) were against him returning to Chenjiagou. He also had to retire from his work (Flood Control Committee) earlier foresaking an increase in his pension. Chen Zhaopei however against all odds felt a sense of responsibility and returned to the Chenjiagou during his retirement years. Unfortunately this was not going to be an easy quest for there were still a number of CCP initatives that impacted the ability to propagate and teach Taijiquan during those years. The Great Leap forward was distracting and in 1966-1976, The Cultural revolution saw the repression of traditional teachings including martial arts. Facilities were closed down and practitioners were prosecuted. Chen Zhaopei was said to have been persecuted by the red guards and even attempted suicide during those years. His legs were injured for almost two years and had to use a stool/walking assistance during the time. Much of the training had to be conducted in secret and many elements (eg weapons) a challenge to practice in confined space so mostly only the laojia yi lu was taught. After Chen Zhaopei’s death, Chen Zhaokui (Chen Fa’ke’s youngest son) continued teaching at Chenjiagou. The local secretary of the CCP for Wen County, Zhang Weizhen also invited Feng Zhiqiang to teach. Feng Zhiqiang visited three times for short intensive teaching sessions.
