This manual on taijiquan includes three sections: preparatory warm-up of the Zhong He system, the basic exercise of taijiquan "Winding silk thread" and the complex "18 forms of Chen style." These exercises can be done both individually and in a row as a single workout. Warm-up of the Zhong He system is an extremely effective complex aimed at gently stretching tendons, relaxing muscles, kneading joints and stimulating blood circulation.