Category Archives: sport

How To Choose Ski Gear For Beginners

How To Choose Ski Gear For Beginners

How To Choose Ski Gear For Beginners. The goal of this video is to save your money or time on choosing your ski gear. For beginners, we don’t need complicated lecture on the ski equipment, it should only take a few minutes to get you going.
The following questions will be answered:
1. what kind of ski?
2. what kind of boots?
3. what about poles & what if it is too long?
4. goggles
5. helmet
6. compare rental vs buying used
7. pricing and deals

Opening Ceremony of Chinese American Olympics 2013

Opening Ceremony of Chinese American Olympics 2013

This is a very short video of the Opening Ceremony of Chinese American Olympics of Northern California.
Date: on August 10, 2013.
Location:  James Logan High School, 1800 H St., Union City ,CA 94587

This is the eleventh annual Chinese American Olympics of Northern California. This year’s games are organized and managed by professional athletes.  The Northern California Chinese Cultural Athletic Federation sponsors the largest Chinese sporting competitions outside of mainland China, Hong Kong and Taiwan. In this sports event, all of us come together to enjoy ourselves not only in all the competitions, but also the music, food and the company of each other. You may check http://www.nccaf.org/ for more info.

8 Section Brocade Qigong

8 Section Brocade Qigong. Lead by master Larry Ping.

八段锦由八节组成 ,体势动作古朴高雅 ,故名。八段锦形成于12世纪,后在历代流传中形成许多练法和风格各具特色的流派。这种健身法既有肢体运动也有气息调理。是导引健身术的一种。八段锦与五禽戏、易筋经和太极拳一样,都是中国民间广为流传的健身方法。“八段锦”这个名字,一般认为有两层意思:一是表示这是一种集锦多种练习方法的功法;二是表示练习时动作连绵,像织锦一样。Translation of this name is difficult: 段 can be “section”, “piece”, “posture”, however the word 锦 has nothing to do with the qigong postures. Direct translation of 锦 can be brocade or tapestry.  Many people translated 八段锦as “8 Section Brocade”, though this is not the best translation, let’s use it here until we can find a better one.

八段锦的体势有坐势和站势两种。坐势练法恬静,运动量小,适于起床前或睡觉前穿内衣锻炼。站势运动量大,适于各种年龄、各种身体状况的人锻炼。

The 8 section brocade is a fascinating qigong form with a long and colorful history, Marshal Yue Fei created the 8 section brocade (also known as the Ba Duan Jin) in the 12th centaury – To improve the vitality of his soldiers. There are sitting position 8 section brocade and standing 8 section brocade. The above video is the standing 8 section brocade.

站式八段锦分南派与北派。南派运动量小,北派运动量大。常见的是南派。

  站式八段锦口诀1 站式八段锦口诀 2 Section Names
Section 1 双手托天理三焦, 双手托天理三焦, 2 Hands Hold up Sky
Section 2 左右开弓似射雕。 左右弯弓似射雕。 Draw bow shooting hawk
Section 3 调理脾胃须单举, 顶天立地臂单举, Up Sky & down Earth
Section 4 五劳七伤向后瞧。 摇头摆尾去心火, Gazes Backwards
Section 5 摇头摆尾去心火, 双手攀足固肾腰, Turns from Side to Side
Section 6 两手攀足固肾腰 左顾右盼任耳瞧。 Touching Toes then Stretch
Section 7 攒拳怒目增力气, 攒拳怒目增气力, Punch with an angry Gaze
Section 8 背后七颠百病消。 背后七颠百病消 Bounce on the Toes

Standing 8-section brocade.

Section 1:  Two Hands Hold up the Sky (Shuang Shou Tuo Tian)

Benefits: balances clears and makes the triple warmer/heater meridian (sanjiao) flow properly in balance which is primarily associated with endocrine system and our fight or flight response, an unhealthy triple heater can result in issues such as ADD, Chronic fatigue, Anxiety and panic attacks as well as insomnia and tinnitus, practicing this qigong will benefit all these conditions.

  • Stand relaxed with fingers interlinked palms facing you
  • Inhale slowly and raise your hands to overhead palms still facing you.
  • stretch in this movement and go onto your tiptoes
  • hold your breath for a few seconds
  • lower yourself back on your heels
  • now move your body left and right (imagine you are standing between two walls of glass so you cant move forwards or backwards, you can only arc left and right – so that you become the shape of a crescent moon –imagine the guy in the picture stretching left and right in that position- that is exactly what you must do.
  • Repeat this 7 times

 

Section 2: Draw the bow to shoot the hawk

Benefits: balances and replenishes the kidney meridian, strengthens your root through the low horse stance, strengthens lower body

  • stand in a horse riding stance, ie wide legs like in the picture
  • your arms are at your sides, bring them up and cross them in front of you
  • extend your left arm out and put your index finger out(this motion should look like you are drawing a bow) while simultaneously drawing your right hand back as if pulling on a bowstring(see picture)
  • now feel your chest open as you draw the bow, your backs shoulder blades should come together like you are trying to squeeze a cigar between them
  • with your index finger out you should feel  a weird tingling in your finger, this is stimulating to the vagus nerve and is a health benefit of its own.(for longevity)
  • 4 reps

 Section 3: Up Sky And Down Earth

Benefits: Spleen and stomach meridian

  •  stand in horse riding stance (ma pu) slightly, not as intensely as drawing the bow
  • place hands in a position as if you are holding a beach ball with one hand on top and one below
  • raise your top hand  until its in the position in the picture above your head
  • with your other hand you  put it palm facing the floor fingers facing your leg(pity it doesn’t show this in the image)
  • now create a nice stretch with your hands
  • swap hands to do opposite side
  • Do this 7 times on each side

 Section 4 – Gazes Backwards

Benefits: Cures energy depletion and consumptive illnesses, as it works the entire spine much like a wringed out cloth, it gets rid of nagging stiff muscles and pinched nerves, this exercise really improves your vitality, focus and energy levels, it also wards off aging and is very beneficial for back pain all along the spine.

  • 1. go down into horse position(or riding horse)
  • 2. raise your right hand  to heart level with your palm open(imagine having your hands in a prayer position  – then remove the left hand and relax it at your side – this is the position your right hand should be in.
  • 3. exhale and rotate your body left twisting your spine relaxedly – as far as it will go comfortably.(hey don’t strain, relax)
  • 4. follow this movement up by moving your head to look back (left) Ie continue the movement you made with your body simultaneously with your head.
  • 5. inhale as  you come back to the central position
  • 6. repeat with the other side of your body ie now use your left hand and twist right.
  • 7. Do 10 reps 5 each side.

 Section 5 – Bear Turns from Side to Side

Benefits: this exercise directly increases your life force and energy, affecting longevity personal power and health.

  •  stand in horse stance with your hands on your hips at 90 degrees
  • you should face north when doing this exercise
  • turn left while pivoting your waist to face right(90 degrees from facing forward)
  • now go back to facing forwards
  • do the same to the left,
  • basically you face left and right but in a low horse stance position, you can move your legs to accommodate.

 Section 6 – Touching Toes then Stretch

Benefits: stimulates the yin meridians and the governing vessel so most of the lower meridians and all the solid organs of the body, check above for the illustration

  • begin with a relaxed stance not too low ie not horse stance
  • bring your arms to your lower dantien(navel area) as if you are cradling a tennis ball in both hands and bring it slowly up to your middle dantien(heart) area,
  • exhale slowly as you push out with both hands going forwards from this point (as if you are pushing someone
  • bend forward at the hips but keep a straight back (this will pull your hamstrings)and go down as low as you can, and try touch the floor with both hands- all the while exhaling
  • feel the earth energy(yin) and inhale as you bring it back up with you, trace your inner legs beginning with ankle and calf area and up past inner thighs & groin back up past the lower dantien(inhaling all the way and pulling the earth energy with you) back to the heart area
  • put your hands on your lower back in the kidney area and massage gently bend backwards and look up as you do so

 Section 7 – Punch with an angry Gaze

Benefits: strengthens and revitalizes the liver. Engenders courage and fortitude

  •  stand in horse stance but not too low
  • face forwards and raise both arms to the hips
  • clench fist gently and raise your elbows (as if you have just picked up a barbell and are at the bottom of a bicep curl)
  • Inhale.
  • pivot towards the left with your whole body(without changing your footing, so you twist to face 90 degrees left
  • Simultaneously punch, now you can adjust this to your mood, if angry then punch hard and forcefully allowing your angry energy to be thrown out as you exhale at the point of hitting. If you are calm, then do  a relaxed qigong punch.
  • do this on both sides for 5 reps each side

Section 8 – Bounce on the Toes

Benefits: Bouncing on your toes, aside from a good calf workout is said to help rid the body of many diseases and stimulate healing and immune system. This makes sense even in western medical theory as it would stimulate the lymph to flow  the bouncing

  •  stand with your legs about shoulder width apart
  • slowly raise yourself to your tiptoes
  • bounce down with reasonable force; allow yourself to bounce on your heels
  • keep doing this for about 21 repetitions
  • you should feel the force of the movement throughout your body, obviously don’t do it so hard you hurt yourself in any way, just bounce lightly.(but feel the impact through the body)

 站式八段锦练法

1.双手托天理三焦:自然站立,两足平开,与肩同宽,含胸收腹,腰脊放松。正头平视,口齿轻闭,宁神调息,气沉丹田。双手自体侧缓缓举至头顶,转掌心向上,用力向上托举,足跟亦随双手的托举而起落。托举六次后,双手转掌心朝下,沿体前缓缓按至小腹,还原。

2.左右开弓似射雕:自然站立,左脚向左侧横开一步,身体下蹲成骑马步,双手虚握于两髋之外侧,随后自胸前向上划弧提于与乳平高处。右手向右拉至与右乳平高,与乳距约两拳许,意如拉紧弓弦,开弓如满月;左手捏箭诀,向左侧伸出,顺热转头向左,视线通过左手食指凝视远方,意如弓箭在手,等机而射。稍作停顿后,随即将身体上起,顺势将两手向下划弧收回胸前,并同时收回左腿,还原成自然站立。此为左式,右式反之。左右调换练习六次。

3.调理脾胃须单举:自然站立,左手缓缓自体侧上举至头,翻转掌心向上,并向左外方用力举托,同时右手下按附应。举按数次后,左手沿体前缓缓下落,还原至体侧。右手举按动作同左手,惟方向相反。

4.五劳七伤往后瞧:自然站立,双脚与肩同宽,双手自然下垂,宁神调息,气沉丹田。头部微微向左转动,两眼目视左后方,稍停顿后,缓缓转正,再缓缓转向右侧,目视右后方稍停顿,转正。如此六次。

5.摇头摆尾去心火:两足横开,双膝下蹲,成”骑马步”。上体正下,稍向前探,两目平视,双手反按在膝盖上,双肘外撑。以腰为轴,头脊要正,将躯干划弧摇转至左前方,左臂弯曲,右臂绷直,肘臂外撑,头与左膝呈一垂线,臀部向右下方撑劲,目视右足尖;稍停顿后,随即向相反方向,划弧摇至右前方。反复六次。

6.两手攀足固肾腰:松静站立,两足平开,与肩同宽。两臂平举自体侧缓缓抬起至头顶上方转掌心朝上,向上作托举劲。稍停顿,两腿绷直,以腰为轴,身体前俯,双手顺势攀足,稍作停顿,将身体缓缓直起,双手右势起于头顶之上,两臂伸直,掌心向前,再自身体两侧缓缓下落于体侧。

7.攒拳怒目增力气:两足横开,两膝下蹲,呈”骑马步”。双手握拳,拳眼向下。左拳向前方击出,顺势头稍向左转,两眼通过左拳凝视远方,右拳同时后拉。与左拳出击形成一种”争力”。随后,收回左拳,击出右拳,要领同前。反复六次。

8.背后七颠把病消:两足并拢,两腿直立、身体放松,两手臂自然下垂,手指并拢,掌指向前。随后双手平掌下按,顺势将两脚跟向上提起,稍作停顿,将两脚跟下落着地。反复练习六次。

Tai Chi 108 form

Master Ke Yuan leads Tai Chi 108 steps form.  Taiji 108 form.

1

stand upright & prepare 立正預備 lì zhèng yù bèi

2

separate leg 分腳渾元 fēn jiǎo hún yuán

3

commencement of tai chi 太極起勢 tài jí qǐ shì

4

right ward off 右手掤式 yòu shǒu péng shì

5

advance, left ward off 左掤上步 zuǒ péng shàng bù

6

grasp bird’s tail 攔雀尾 lán què wěi

7

upright single whip 正步單鞭 zhēng bù dān biān

8

raise hands 提手上勢 tí shǒu shàng shì

9

step forward, right lean 上步右靠 shàng bù yòu kào

10

white crane spreads its wings 白鶴亮翅 bái hè liàng chì

11

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

12

hand strums the pipa 手揮琵琶 shǒu huī pípá

13

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

14

right brush knee and push 右摟膝拗步 yòu lōu xī ào bù

15

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

16

hand strums the pipa 手揮琵琶 shǒu huī pípá

17

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

18

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

19

apparent close up 如封似閉 rú fēng sì bì

20

cross hands 十字手 shí zì shǒu

21

embrace tiger and return to mountain 抱虎歸山 bào hǔ guī shān

22

grasp bird’s tail 攔雀尾 lán què wěi

23

diagonal single whip 斜步單鞭 xié bù dān biān

24

immortal flaps his sleeves 仙人拂袖 xiān rén fú xìu

25

fist under elbow 肘底捶 zhǒu dǐ chuí

26

step back and repulse the monkey (5) 倒攆猴(五) dào niǎn hóu

27

diagonal flying 斜飛勢 xié fēi shì

28

raise hands and step forward 提手上勢 tí shǒu shàng shì

29

step forward, right lean 上步右靠 shàng bù yòu kào

30

white crane spreads its wings 白鶴亮翅 bái hè liàng chì

31

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

32

needle at sea bottom 海底針 hǎi dĭ zhēn

33

fan through the back 扇通背 shàn tōng bèi

34

strike body with fist 撇身捶 piě shēn chuí

35

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

36

grasp bird’s tail 攔雀尾 lán què wěi

37

upright single whip 正步單鞭 zhēng bù dān biān

38

cloud hands (3) 雲手(三) yún shǒu

39

high pat on horse 高探馬 gāo tàn mǎ

40

upright single whip 正步單鞭 zhēng bù dān biān

41

step back, right separate leg 退右分腳 tuì yòu fēn jiǎo

42

step forward left separate leg 進左分腳 jìn zuǒ fēn jiǎo

43

turn body and heel kick 轉身蹬腳 zhuǎn shēn dèng jiǎo

44

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

45

right brush knee and push 右摟膝拗步 yòu lōu xī ào bù

46

step forward and low punch 進步栽捶 jìn bù zāi chuí

47

white snake presents letter 白蛇吐信 bái shé tù xìn

48

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

49

diagonal body heel kick 斜身蹬腳 xié shēn dèng jiǎo

50

left strike tiger 左打虎 zuǒ dǎ hǔ

51

right strike tiger 右打虎 yòu dǎ hǔ

52

return body and heel kick 回身蹬腳 huí shēn dèng jiǎo

53

twin peaks through ears 雙峰貫耳 shuāng fēng guàn ěr

54

left heel kick 左蹬腳 zuǒ dèng jiǎo

55

turn body and heel kick 轉身蹬腳 zhuǎn shēn dèng jiǎo

56

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

57

apparent close up 如封似閉 rú fēng sì bì

58

cross hands 十字手 shí zì shǒu

59

embrace tiger and return to mountain 抱虎歸山 bào hǔ guī shān

60

grasp bird’s tail 攔雀尾 lán què wěi

61

diagonal single whip 斜單鞭 xié bù dān biān

62

right part wild horse’s mane 右野馬分鬃 yòu yě mǎ fēn zōng

63

left part wild horse’s mane 左野馬分鬃 zuǒ yě mǎ fēn zōng

64

right part wild horse’s mane 右野馬分鬃 yòu yě mǎ fēn zōng

65

grasp bird’s tail 攔雀尾 lán què wěi

66

upright single whip 正步單鞭 zhēng bùdān biān

67

left fair lady works the shuttles 左玉女穿梭 zuǒ yù nǚ chuān suō

68

right fair lady works the shuttles 右玉女穿梭 yòu yù nǚ chuān suō

69

left fair lady works the shuttles 左玉女穿梭 zuǒ yù nǚ chuān suō

70

right fair lady works the shuttles 右玉女穿梭 yòu yù nǚ chuān suō

71

advance, left ward off 左掤上步 zuǒ péng shàng bù

72

grasp bird’s tail 攔雀尾 lán què wěi

73

upright single whip 正步單鞭 zhēng bù dān biān

74

cloud hands (3) 雲手(三) yún shǒu

75

high pat on horse 高探馬 gāo tàn mǎ

76

upright single whip 正步單鞭 zhēng bù dān biān

77

snake creeps down 蛇身下勢 shé shēn xià shì

78

golden rooster stands on one leg, left 左金雞獨立 zuǒ jīn jī dú lì

79

golden rooster stands on one leg, right 右金雞獨立 yòu jīn jī dú lì

80

step back and repulse the monkey (5) 倒攆猴(五) dào niǎn hóu

81

diagonal flying 斜飛勢 xié fēi shì

82

raise hands 提手上勢 tí shǒu shàng shì

83

step forward right lean 上步右靠 shàng bù yòu kào

84

white crane spreads its wings 白鶴亮翅 bái hè liàng chì

85

left brush knee and push 左摟膝拗步 zuǒ lōu xī ào bù

86

needle at sea bottom 海底針 hǎi dĭ zhēn

87

fan through the back 扇通背 shàn tōng bèi

88

white snake presents letter 白蛇吐信 bái shé tù xìn

89

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

90

grasp bird’s tail 攔雀尾 lán què wěi

91

upright single whip 正步單鞭 zhēng bù dān biān

92

cloud hands (3) 雲手(三) yún shǒu

93

high pat on horse 高探馬 gāo tàn mǎ

94

upright single whip 正步單鞭 zhēng bù dān biān

95

diagonal stance, palm thrust 斜步穿掌 xié bù chuān zhǎng

96

cross kick 十字腿 shí zì tuĭ

97

punch groin 指襠捶 zhĭ dáng chuí

98

grasp bird’s tail 攔雀尾 lán què wěi

99

upright single whip 正步單鞭 zhēng bù dān biān

100

snake creeps down 蛇身下勢 shé shēn xià shì

101

step up to the Seven Stars 上步七星 shàng bù qī xīng

102

step back and ride tiger 退步跨虎 tuì bù kuà hǔ

103

turn body and swing over lotus 轉身擺蓮 zhuǎn shēn bǎi lián

104

bend bow shoot tiger 彎弓射虎 wān gōng shè hǔ

105

step forward, parry, block and punch 進步搬攔捶 jìn bù bān lán chuí

106

apparent close up 如封似閉 rú fēng sì bì

107

cross hands 十字手 shí zì shǒu

108

conclude 合太極 hé tài jí