From: tran@neep.engr.wisc.edu
Subject: [HEALTH] Tha^.p Nhi. DDoa?n Ca^`m
Originator: daemon@media-lab.media.mit.edu
Reply-To: tran@neep.engr.wisc.edu
Organization: SCV Relay
Date: Fri, 6 Nov 1992 20:49:26 GMT


TO WHOM IT MAY CONCERN:

THA^.P NHI. DDOA?N CA^`M

   Tha^.p nhi. ddoa?n ca^`m la` 1 ba`i ta^.p khi' co^ng go^`m 12 the^' ta^.p
tie^'p no^'i nhau#.  Ba`i na`y da`nh cho nhu+~ng ngu+o+`i kho^ng co'
nhie^`u thi` gio+` (no'i la` lu+o+`i thi` ddu'ng ho+n), vi` ta^.p he^'t ba`i
chi? ma^'t co' tu+` 2 to+'i 3 phu't.  Ne^'u ta^.p ddu'ng va` dde^`u, i'ch lo+.i
cu?a ba`i na`y cu~ng ra^'t kha? quan vi` TNDDC pho^'i ho+.p Ba't
DDoa.n Ca^?m vo+'i Tha'i Cu+.c Quye^`n.  Nguye^n ta('c ta^.p cu~ng gio^'ng
nhu+ Ba't DDoa.n Ca^?m hay Tha'i Cu+.c Quye^`n, co' the^? thu go.n va`o 4
chu+~: Tha^m, Tru+o+`ng, Qua'n, Ti~nh nghi~a la` ho+i tho+? pha?i sa^u,
da`i, theo y', va` e^m nhe..  Pha?i ta^.p 12 the^' no^'i tie^'p nhau,
lie^n tu.c, cha^.m dde^`u nhau va` kho^ng co' cho^~ na`o ddu+o+.c nga('t
qua~ng, the^' sau tie^'p no^'i the^' tru+o+'c nhu+ nu+o+'c cha?y trong khi
tinh tha^`n o^?n ddi.nh, thu+ tha'i#.

1. SONG LONG THI. CA^`U:

   DDu+'ng tu+. nhie^n, 2 cha^n da.ng ba(`ng khoa?ng ca'ch 2 vai va`
song song.  2 tay buo^ng tho~ng tu+. nhie^n 2 be^n ngu+o+`i, mu ba`n
tay hu+o+'ng ve^` phi'a tru+o+'c (gia? thu+? la` hu+o+'ng Ba('c),tho+? tu+. nhie^n.
Ngu+o+`i ddu+'ng tha(?ng: lu+ng, co^? va` dda^`u tha(?ng ha`ng, ma('t nhi`n ve^`
phi'a tru+o+'c.
   Ta^.p trung tu+ tu+o+?ng, tu+` tu+` ddu+a 2 ca'nh tay le^n phi'a tru+o+'c
cho to+'i khi le^n to+'i ngang vai, 2 ca'nh tay song song va` song
song vo+'i ma(.t dda^'t, lo`ng ba`n tay hu+o+'ng xuo^'ng du+o+'i, ngo'n tay
hu+o+'ng phi'a tru+o+'c. (Hi't va`o).  [Ne^n nho+' la` pha?i giu+~ cho 2
ca'nh tay tha(?ng tu+. nhie^n chu+' kho^ng ddu+o+.c le^n ga^n la`m ca(ng
ca'nh tay]

2. VI DDA` HIE^'N TRU.:

  Tu+` tu+` dang 2 tay sang 2 be^n ngu+o+`i cho to+'i khi ca'nh tay la`m
vo+'i nhau 1 go'c 180o, 2 ca'nh tay song song vo+'i ma(.t dda^'t,
lo`ng ba`n tay va^~n hu+o+'ng xuo^'ng du+o+'i#. (Tho+? ra).

3. HO^`I DDA^`U VO.NG NGUYE^.T (Hu+~u, Ta?):

   2 tay va^~n dang nhu+ tre^n, tu+` tu+` quay cu`ng lu'c tha^n ngu+o+`i
va` 2 tay sang pha?i, ma('t nhi`n theo ba`n tay pha?i, cho to+'i khi
tha^n ngu+o+`i hu+o+'ng sang pha?i (hu+o+'ng DDo^ng).  Khi na`y, ca'nh tay
pha?i hu+o+'ng dda(`ng sau (hu+o+'ng Nam) va` ca'nh tay tra'i hu+o+'ng phi'a
tru+o+'c (Ba('c). (Hi't va`o).
   Tu+` tu+` quay tro+? ve^` vi. the^' Vi DDa` Hie^'n Tru.. (Tho+? ra)
   La^.p la.i the^' tre^n nhu+ng quay sang be^n tra'i#. (Hi't va`o)
Khi na`y, ca'nh tay tra'i hu+o+'ng dda`ng sau va` ca'nh tay pha?i
hu+o+'ng phi'a tru+o+'c.
   Giu+~ ca'nh tay pha?i o+? nguye^n vi. tri' hu+o+'ng phi'a tru+o+'c, tu+`
tu+` quay ngu+o+`i va` tay tra'i ve^` phi'a tru+o+'c cho to+'i khi tay
tra'i song song vo+'i tay pha?i nhu+ o+? vi. the^' dda^`u (song long
thi. ca^`u). (Tho+? ra).

4. THIE^'T BA?N TRU+O+`NG KIE^`U:

   Tu+` tu+` ddu+a 2 tay le^n tro+`i, chu`ng dda^`u go^'i ro^`i u+o+~n ngu+?a
ngu+o+`i ra phi'a sau#. (Hi't va`o).  Tu+o+?ng tu+o+.ng nhu+ tha^n mi`nh
la` 1 ca'i ca^`u da`i, cha('c nhu+ ta^'m sa('t.

5. DDA? CUNG TA'C A^'P:

   Tu+` tu+` tha(?ng ngu+o+`i le^n ro^`i tu+` tu+` cu'i ngu+o+`i xuo^'ng phi'a
tru+o+'c cho to+'i khi 2 tay cha^'m dda^`u ngo'n cha^n (hoa(.c xuo^'ng tha^'p
ddu+o+.c to+'i dda^u hay to+'i ddo'), cha^n pha?i tha(?ng. (Tho+? ra).
(tu+o+ng tu+. nhu+ the^' thu+' 6 "Song thu? phan tu'c co^' tha^.n ye^u"
trong BDDC).

6. NHI. HO^? XUA^'T DDO^.NG:

   Tu+` tu+` ddu+'ng tha(?ng ngu+o+`i le^n, 2 tay tha(?ng va` song song vo+'i
ma(.t dda^'t.  Tra^`m khuy?u tay, tu+` tu+` ke'o 2 ba`n tay ve^` 2 be^n ngu+o+`i
ngang cho^~ tha('t lu+ng, na('m 2 ba`n tay tha`nh quye^`n, lo`ng ba`n
tay ngu+?a le^n tre^n, ro^`i ta^.p trung y' vu+`a to^'ng 2 tay quye^`n ra
phi'a tru+o+'c vu+`a va(.n tay sao cho khi quye^`n ra he^'t thi` na('m tay
tro+? tha`nh u'p (tu+o+ng tu+. nhu+ the^' thu+' 7 "Toa`n quye^`n no^. mu.c ta(ng
khi' lu+.c" trong BDDC) (Hi't va`o).
   Tra^`m khuy?u tay nhu+ tre^n, tu+` tu+` thu 2 ba`n tay ve^` ngang
bu.ng ddo^`ng tho+`i mo+? na('m tay, ddu+a tay ra phi'a tru+o+'c bu.ng, lo`ng
ba`n tay ngu+?a le^n tre^n, 2 ba`n tay song song vo+'i ma(.t dda^'t, dda^`u
ngo'n tay ca'ch nhau khoa?ng 1 inch. (Tho+? ra).

7. THIE^N VU+O+NG THA'C THA'P:

   Tu+` tu+` ddu+a 2 ba`n tay le^n ngang ca^`m ro^`i la^.t ngu+?a 2 ba`n tay
ta^.p trung y' va` dda^?y tha(?ng 2 tay hu+o+'ng le^n tro+`i, tu+o+?ng tu+o+.ng
nhu+ ddang cho^'ng 1 va^.t na(.ng ddang e'p xuo^'ng (tu+o+ng tu+. nhu+ the^'
thu+' 1 "Song thu? tha'c thie^n ly' tam tie^u" trong BDDC, nhu+ng
ngo'n tay kho^ng ddan la.i vo+'i nhau). (Hi't va`o).
  Tu+` tu+` dang 2 tay sang 2 be^n, 2 ca'nh tay tha(?ng ha`ng vo+'i
nhau nhu+ trong vi. the^' "Vi dda` hie^'n tru.". (Tho+? ra).

8. TRU+`U TY BA~I TU'C (Hu+~u, Ta?):

   Do^`n su+'c na(.ng cu?a ca? tha^n ngu+o+`i tre^n cha^n tra'i, du`ng go't
cha^n xoay ba`n cha^n pha?i sang pha?i 1 go'c 90o (hu+o+'ng DDo^ng),
2 ca'nh tay va^~n tha(?ng ha`ng va` song song vo+'i ma(.t dda^'t, do^`n su+'c
na(.ng cu?a ngu+o+`i tre^n cha^n pha?i, ddu+'ng vu+~ng cha^n pha?i (khi na`y
tha^n ngu+o+`i dda~ quay sang hu+o+'ng DDo^ng), nha^'c cha^n tra'i le^n va`
ddu+a ra phi'a tru+o+'c (hu+o+'ng DDo^ng), giu+~ dda^`u go^'i tha(?ng va` ba`n
cha^n tra'i ca'ch ma(.t dda^'t khoa?ng 1 foot.(Lu'c na`y, ngu+o+`i ddu+'ng
tha(?ng tre^n 1 cha^n, 2 tay dang ro^.ng, cha^n tra'i o+? tre^n kho^ng)
(Hi't va`o).
   Thu cha^n tra'i ve^` vi. tri' dda^`u (hu+o+'ng Ba('c) ddo^`ng tho+`i quay
ngu+o+`i tro+? la.i hu+o+'ng Ba('c, 2 tay va^~n dang tha(?ng, chuye^?n su+'c
na(.ng cu?a ngu+o+`i sang cha^n tra'i ro^`i xoay go't cha^n pha?i tro+?
ve^` hu+o+'ng tru+o+'c (Ba('c), nghi~a la` tro+? ve^` vi. the^' Vi DDa` Hie^'n Tru.
(Tho+? ra)
   La^.p la.i 2 ddo^.ng ta'c tre^n nhu+ng la^`n na`y sang phi'a be^n tra'i
nghi~a la` ddo^'i xu+'ng vo+'i 2 ddo^.ng ta'c tre^n.

9. DAO DDA^`U BA~I VI~ (Hu+~u, Ta?):

   Hie^.n gio+` ngu+o+`i ddang ddu+'ng o+? vi. the^' Vi DDa` Hie^'n Tru..
   Vo`ng 2 tay khoanh tru+o+'c ngu+.c (Hi't va`o).
   Cu'i ngu+o+`i sao cho song song (hay ga^`n song song) vo+'i ma(.t
dda^'t, ne^n nho+' giu+~ lu+ng, co^? va` dda^`u tha(?ng ha`ng. (Tho+? ra).
   Do^`n su+'c na(.ng cu?a ngu+o+`i le^n cha^n tra'i, xoay ba`n cha^n pha?i
va` ngu+o+`i sang pha?i (hu+o+'ng DDo^ng) nhu+ trong the^' tre^n nhu+ng
ngu+o+`i va^~n cu'i (Lu'c na`y cha^n pha?i duo^~i tha(?ng, cha^n tra'i ho+i
khuy.u xuo^'ng ) (Hi't va`o).
   DDu+a ngu+o+`i ra phi'a tru+o+'c (DDo^ng) va` chuye^?n su+'c na(.ng cu?a
ngu+o+`i le^n cha^n pha?i va` khuy.u dda^`u go^'i pha?i xuo^'ng sao cho dda^`u
go^'i tha(?ng ha`ng ddu+'ng vo+'i dda^`u ngo'n cha^n. (Tho+? ra).
   Xoay go't cha^n tra'i ra phi'a sau (Ta^y) sao cho ba`n cha^n
tra'i la`m 1 go'c 45o vo+'i ba`n cha^n pha?i (Khi na`y, cha^n tra'i
hu+o+'ng DDo^ng Ba('c, cha^n pha?i hu+o+'ng chi'nh DDo^ng) ro^`i tu+` tu+` dda^?y
ngu+o+`i le^n va` ngu+?a ngu+o+`i ra phi'a sau, lu'c na`y cha^n tra'i ho+i
khuy.u xuo^'ng va` cha^n pha?i tha`nh duo^~i tha(?ng. (Hi't va`o)
   DDu+'ng tha(?ng ngu+o+`i le^n, 2 cha^n ba^y gio+` dde^`u tha(?ng, ngu+o+`i
va^~n quay ve^` hu+o+'ng DDo^ng. (Tho+? ra).
   Tu+` tu+` xoay ngu+o+`i tro+? ve^` phi'a tru+o+'c (Ba('c) ddo^`ng tho+`i xoay
cha^n pha?i ve^` dda`ng tru+o+'c, 2 tay va^~n khoanh tru+o+'c ngu+.c.  Sau 
cu`ng xoay go't cha^n tra'i tro+? la.i sao cho 2 cha^n song song 
vo+'i nhau va` hu+o+'ng tru+o+'c (Ba('c). (Hi't va`o).
   La^.p la.i ca'c ddo^.ng ta'c tre^n sang phi'a be^n tra'i

10. HO^~N THU?Y MA(.C NGU+:

   Cuo^'i the^' tru+o+'c, ngu+o+`i ddu+'ng tha(?ng hu+o+'ng Ba('c, 2 tay khoanh
tru+o+'c ngu+.c.
   Mo+? 2 tay vo`ng ra ngoa`i ro^`i vo`ng xuo^'ng du+o+'i nhu+ mu'c nu+o+'c
ddo^`ng tho+`i ha. ngu+o+`i xuo^'ng ta^'n (ga^`n nhu+ ky. ma~ ta^'n), sau cu`ng
2 tay ba('t che'o tru+o+'c ngu+.c, tay tra'i o+? ngoa`i, tay pha?i o+?
trong, lo`ng ba`n tay hu+o+'ng va`o trong ngu+.c. (Tho+? ra).
Ne^n nho+' pha?i giu+~ cho tha^n hi`nh tha(?ng ddu+'ng, lu+ng, co^? va` dda^`u
tha(?ng ha`ng.

11. KHAI SONG VO.NG NGUYE^.T (Ta?, Hu+~u):

a#. Chuye^?n su+'c na(.ng cu?a ngu+o+`i sang he^'t cha^n pha?i#.  Nhi'ch lu`i
ba`n cha^n tra'i ra phi'a sau 1 qua~ng ba(`ng 1 ba`n cha^n, du`ng go't
cha^n la`m tru.c quay, xoay ba`n cha^n tra'i 90o sang be^n tra'i
(hu+o+'ng Ta^y) ddo^`ng tho+`i ngu+o+`i cu~ng quay sang tra'i, ro^`i ddu+a
ngu+o+`i ra phi'a tru+o+'c chuye^?n 70% su+'c na(.ng cu?a ngu+o+`i sang cha^n 
tra'i ddo^`ng tho+`i xoay ba`n cha^n pha?i 45o ve^` be^n tra'i (ba^y gio+`
cha^n tra'i hu+o+'ng chi'nh Ta^y, cha^n pha?i hu+o+'ng Ta^y Ba('c, cha^n
tra'i khuy.u go^'i xuo^'ng nhu+ng dda^`u go^'i kho^ng ra qua' ngo'n cha^n, 
cha^n pha?i ho+i khuy.u). Sau cu`ng xoay 2 ba`n tay va` dda^?y 2 tay
ngang sang hai be^n tu+.a nhu+ muo^'n xo^ ddo^? 2 bu+'c tu+o+`ng o+? 2 be^n.
(Hi't va`o).
b. DDu+a ngu+o+`i tha(?ng le^n 1 chu't dde^? cho su+'c na(.ng cu?a ngu+o+`i
ddu+o+.c pha^n bo^' dde^`u tre^n 2 cha^n (2 cha^n dde^`u ho+i khuy.u), vo`ng
2 tay tro+? ve^` che'o tru+o+'c ngu+.c nhu+ng la^`n na`y tay pha?i o+?
ngoa`i, tay tra'i o+? trong, ro^`i xoay ngu+o+`i va` cha^n tro+? la.i
phi'a tru+o+'c (Ba('c), ngu+o+`i ho+i tru`ng xuo^'ng nhu+ ddu+'ng ta^'n.
(Tho+? ra)
   La^.p la.i ddo^.ng ta'c a#. o+? tre^n nhu+ng sang be^n pha?i#.
   Tro+? la.i vi. the^' hu+o+'ng dda`ng tru+o+'c nhu+ trong ddoa.n b. o+?
tre^n nhu+ng la^`n na`y thu 2 ba`n tay ve^` 2 be^n ngu+o+`i, ho+i
ra phi'a tru+o+'c 1 chu't va` ga^`n sa't bu.ng, 2 ba`n tay ngu+?a le^n
ga^`n ngang tha('t lu+ng, khuy?u tay co#. (Tho+? ra)

12. THU THU+'C HA. A'N:

   La^.t u'p 2 ba`n tay tu+` tu+` dde` a^'n 2 tay xuo^'ng ddo^`ng tho+`i nho'n
go't kie^~ng cha^n ddu+'ng tre^n dda^`u ngo'n cha^n. (Hi't va`o).
   Tu+` tu+` ha. go't cha^n xuo^'ng va` xa? lu+.c o+? 2 tay va` ddu+a 2 tay
tro+? ve^` vi. the^' buo^ng tho~ng so+ kho+?i#. (Tho+? ra).

PS.  Vi` dda^y la` 1 ba`i ta^.p khi' co^ng nghi~a la` dde^? gia ta(ng no^.i
lu+.c va` pho`ng be^.nh cho ne^n khi ta^.p pha?i du`ng y' nhie^`u ho+n la`
su+'c lu+.c cu?a ba('p thi.t.
   - Pha?i tho+? cho ddu'ng nhu+ dda~ ghi o+? tre^n.
   - Pha?i va^.n ddo^.ng y' to^'i dda trong mo^~i the^'.  Vi' du. o+? the^'
Thie^n Vu+o+ng Tha'c Tha'p pha?i tu+o+?ng tu+o+.ng la` mi`nh ddang cho^'ng
tro+`i sa^.p xuo^'ng; trong the^' Khai Song Vo.ng Nguye^.t pha?i tu+o+?ng
tu+o+.ng nhu+ ddang dda^?y ddo^? 2 bu+'c tu+o+`ng o+? 2 be^n; trong the^' Vi
DDa` Hie^'n Tru. pha?i tu+o+?ng tu+o+.ng nhu+ 2 cha^n tro^`ng xuo^'ng dda^'t
vu+~ng va`ng nhu+ co^.t tru. v..v...
    Sau khi ta^.p dde^`u 1 tho+`i gian, ne^'u ddu+'ng ta^'n cho ddu'ng, ho+i
tho+? nhi.p nha`ng va` do^`n y' o+? ddan ddie^`n thi` co' the^? la`m ddu+o+.c 
nhie^`u vie^.c ma` bi`nh thu+o+`ng kho^ng nghi~ la` mi`nh co' the^? la`m
ddu+o+.c.

ENJOY & GOOD LUCK

Chu'c Tro.ng Nga^n