---
title: 二十分钟的每日太极
description: 什么都不用砍掉的最短一次练习：入静、热身、气功、套路、平衡、收功，在二十分钟这里全部过了各自的下限，而且没有一个是走过场。
url: https://tai-chi.app/zh/for/twenty-minutes
lang: zh
source: Tai Chi — https://tai-chi.app/zh
---


# 二十分钟，六个阶段一个都不少

二十分钟是这件事第一次不必再做取舍的长度。十分钟的时候， 应用会删掉整个阶段，并告诉你删了哪些；到二十分钟，六个阶段全部活下来—— 入静、热身、气功、一段套路、站立平衡训练和收功——而且每一个都过了 「再短就不值得做」的那条线。列表上没有一个是走过场。

这也不是巧合：二十分钟正好是多数传统套路完整走一遍的长度——十八式、 一遍慢的八段锦、带重复的二十四式。这 85 节课来自 61 位老师，正落在这个区间里——十到二十五分钟， 长到足以单独构成一次练习的主体。

## 到了二十分钟，什么都不用砍

每个阶段都有一条下限，短于它就不值得开始。入静需要大约九十秒， 热身两分钟，气功三分钟，一段套路四分钟，站立平衡两分钟，收功再九十秒。 加起来是十四分钟的绝对下限——所以十分钟的练习必须放弃点什么，二十分钟的不必。

多出来的那六分钟并没有去什么巧妙的地方。它们摊在被你的目标加权的阶段上， 所以一次以平衡为目标的二十分钟，和一次以平静为目标的二十分钟并不是同样的二十分钟： 前者把余量花在单腿上，后者花在呼吸和收功上。各阶段的下限、 以及它们让位的顺序，在[§5.3](https://tai-chi.app/method#53-phase-floors-and-dropping)。

每天二十分钟也是第一个真正开始正面回应身体活动指南、而不是远远打个招呼的剂量。 七天各二十分钟是每周 140 分钟，已经接近世卫组织对 65 岁以上成年人建议的 150 到 300 分钟中等强度活动——这是每天十分钟够不着的目标。 这份指南，包括太极并不满足的那些部分，在[§4.3](https://tai-chi.app/method#43-dose) 里被完整引用。

## 这二十分钟到底花在哪里

大致是：两分钟站着呼吸，两分半活开关节，四到五分钟气功，五分钟套路， 三分钟平衡训练，两分钟收功。这些不是固定的——引擎的意义就在于它们会随你的目标、 经验和活动能力挪动——但形状就是这个，而且是一个医院里的太极课程会认得的形状。

它刻意不是的东西：二十分钟一个视频。一节完整的二十分钟课当然很好， 下面也有好几节；但由四位老师拼起来的一次练习， 会让热身来自擅长热身的人、收功来自擅长收功的人。 而且它让明天自动变得不一样，而你什么都不用选——这几乎就是维持日常练习的全部。

这些课里有 55 节适合第一周的练习者，比大多数人以为的这个长度该有的多。 二十分钟柔和的气功，确实比十分钟的步法练习更轻松，而应用知道这个区别： 时长和强度是两个分开的旋钮，安全上限永远不会为了填满时间而放松——[§5.3](https://tai-chi.app/method#53-phase-floors-and-dropping)。

## 大多数日子二十分钟，胜过周日四十分钟

只要可以，应用会把你选的量铺在不连续的日子上，因为一周三次练习， 分散着比堆在一起更有价值。它也会让一周里要求的东西有变化，而不是重复同一次练习： 较重的一天之后跟着较轻的一天，这是有意的。这就是最朴素意义上的周期化，写在[§7](https://tai-chi.app/method#7-weekly-periodisation)。

如果二十分钟是你工作日现实的上限，就设二十分钟，别动它。 设三十分钟然后一周做两次，产生的练习量少于设二十分钟做五次， 而且还额外产生一种「落后了」的感觉——那才是人们真正放弃的原因。

这里没有谁会催你。没有午夜要守住的连胜，没有通知， 漏掉一天也不会改变明天的练习。进度页数的是你做过的，不是你欠下的。

## 本页的 85 节课

十分钟到二十五分钟之间的课程，按时长从短到长。长到可以单独撑起一次练习的主体，短到上班前塞得进去。

- [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/zh/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 分钟, 可扶椅
- [T’ai Chi for Arthritis | Warm up Exercises (detailed instruction) (HSS)](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-warm-up-exercises-detailed-instructio-rODiQ0ODsgA) — Hospital for Special Surgery, 11 分钟, 可扶椅
- [Sun Style Tai Chi Warm Up](https://tai-chi.app/zh/library/sun-style-tai-chi-warm-up-GpR7nCRWFZs) — Veterans Health Administration, 11 分钟, 可扶椅
- [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/zh/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 分钟, 可扶椅
- [Yang Style Taichi 24 Forms for Beginners by Master Yijiao Hong](https://tai-chi.app/zh/library/yang-style-taichi-24-forms-for-beginners-by-master-yijiao-ho-MB-YK7ptckQ) — Chinese Wushu & Tai Chi Academy, 11 分钟
- [Tai Chi 24 - Yang Style Tai Chi 24 Form Tutorial in HD](https://tai-chi.app/zh/library/tai-chi-24-yang-style-tai-chi-24-form-tutorial-in-hd-V0uSIE4bxmI) — Master Song Kung Fu, 11 分钟
- [10-Minute Tai Chi Exercises for Balance & Longevity](https://tai-chi.app/zh/library/10-minute-tai-chi-exercises-for-balance-longevity-o1oM9cZo6UI) — Rooted Alchemy Tai Chi & Qigong, 11 分钟, 可扶椅
- [Seated Tai Chi For Seniors with David-Dorian Ross](https://tai-chi.app/zh/library/seated-tai-chi-for-seniors-with-david-dorian-ross-_V29hE0_oBE) — Tai Chi Made Easy with David-Dorian Ross, 11 分钟, 坐式
- [Tai Chi 5 Minutes a Day  Module 01 - Easy for Beginners - the Wave and Embracing the Moon](https://tai-chi.app/zh/library/tai-chi-5-minutes-a-day-module-01-easy-for-beginners-the-wav-cEOS2zoyQw4) — Taiflow, 11 分钟, 可扶椅
- [Warm-Up For Qi Gong Exercises](https://tai-chi.app/zh/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 分钟, 可扶椅
- [Seated Tai Chi Program 1](https://tai-chi.app/zh/library/seated-tai-chi-program-1-EU69w1mOFWk) — CKCHC, 11 分钟, 坐式
- [Qigong Yi Jin Jing (Muscle Tendon Change Classic) - Yi Jin Jing for Beginners](https://tai-chi.app/zh/library/qigong-yi-jin-jing-muscle-tendon-change-classic-yi-jin-jing-Q7oDEH53yAE) — Qigong with Kseny, 11 分钟
- [Tai Chi for Balance - One-Leg-Stance | Body & Brain Tai Chi](https://tai-chi.app/zh/library/tai-chi-for-balance-one-leg-stance-body-brain-tai-chi-Bx9g56r15Bc) — Body & Brain TV, 12 分钟
- [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/zh/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 分钟, 可扶椅
- [24 Yang Style Tai Chi Form | Full Beginner Instruction](https://tai-chi.app/zh/library/24-yang-style-tai-chi-form-full-beginner-instruction-R8NbQecDygQ) — BodyWisdom, 12 分钟
- [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/zh/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 分钟, 坐式
- [Better Balance Tai Chi (for Seniors and Older Adults) - Qigong Set](https://tai-chi.app/zh/library/better-balance-tai-chi-for-seniors-and-older-adults-qigong-s-AhvKWXnRqmg) — Perth Tai Chi Academy, 12 分钟, 可扶椅
- [5 Element Qigong Practice - full version](https://tai-chi.app/zh/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 分钟
- [12 Min TaiChi Balance Exercise 50+ 🌿｜Stronger Legs & Fall Prevention](https://tai-chi.app/zh/library/12-min-taichi-balance-exercise-50-stronger-legs-fall-prevent-ui1SKtkt77w) — Taichi Workout, 12 分钟, 可扶椅
- [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/zh/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 分钟, 可扶椅
- [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/zh/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 分钟, 可扶椅
- [English Commands - “Yi Jin Jing 2025” Health Qigong - China Official Demo Video released in 2025](https://tai-chi.app/zh/library/english-commands-yi-jin-jing-2025-health-qigong-china-offici-rmXtcnggkgk) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 13 分钟
- [12 Minute Tai Chi for Balance | Dr Paul Lam Tai Chi for Health](https://tai-chi.app/zh/library/12-minute-tai-chi-for-balance-dr-paul-lam-tai-chi-for-health-0RN1e-_E5Nk) — Ann Swanson Wellness, 13 分钟, 可扶椅
- [Sifu Amin Wu: How To Improve Standing-On-One-Leg Movements In Tai Chi Chuan](https://tai-chi.app/zh/library/sifu-amin-wu-how-to-improve-standing-on-one-leg-movements-in-ke8sLBiDil8) — Sifu Amin Wu, 13 分钟
- [10 Min Tai Chi Inspired Full Body Mobility | Improve Health & Ease Joint Pain | No Jumping](https://tai-chi.app/zh/library/10-min-tai-chi-inspired-full-body-mobility-improve-health-ea-6QjH9-Xf6aM) — Lucy Wyndham-Read, 13 分钟, 可扶椅
- [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 分钟
- [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/zh/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 分钟, 坐式
- [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/zh/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 分钟, 可扶椅
- [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/zh/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅
- [Health Qigong "Five-Animal Frolics” (Wu Qin Xi) - English, General Administration of Sport of China](https://tai-chi.app/zh/library/health-qigong-five-animal-frolics-wu-qin-xi-english-general-EoVnpj3MKpo) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 14 分钟
- [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 分钟, 可扶椅
- [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 分钟, 可扶椅
- [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/zh/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅
- [Chen TaiChi 18 Forms - 2 Tutorial](https://tai-chi.app/zh/library/chen-taichi-18-forms-2-tutorial-MJ9fWHrM5Is) — FangYuan_QiGong | 方圆气功, 14 分钟
- [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/zh/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅
- [Simplest + Most Effective Qigong Warm Up Routine](https://tai-chi.app/zh/library/simplest-most-effective-qigong-warm-up-routine-wuhq16ays8) — Regeneration Tai Chi, 14 分钟
- [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 分钟
- [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/zh/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 分钟, 可扶椅
- [Tai Chi 24 Form Step by Step Instructions (Paragraph 1)](https://tai-chi.app/zh/library/tai-chi-24-form-step-by-step-instructions-paragraph-1-kJzyrIM1cg) — Peter Chen, 15 分钟
- [Top Balance Exercises for Seniors 70+ (Only 1 Min/Day)](https://tai-chi.app/zh/library/top-balance-exercises-for-seniors-70-only-1-min-day-e4HD_5UOjag) — Bob & Brad, 15 分钟, 可扶椅
- [15-minute Workout for Older Adults](https://tai-chi.app/zh/library/15-minute-workout-for-older-adults-Ev6yE55kYGw) — National Institute on Aging, 15 分钟, 可扶椅
- [15 min Seated Tai Chi in a Chair for Seniors, Beginners](https://tai-chi.app/zh/library/15-min-seated-tai-chi-in-a-chair-for-seniors-beginners-dq9lF7Wr2wo) — Itstimefitness, 16 分钟, 坐式
- [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/zh/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 分钟, 坐式
- [Zhan Zhuang (Standing Meditation) for Strength and Focus](https://tai-chi.app/zh/library/zhan-zhuang-standing-meditation-for-strength-and-focus-3GBnc-kNosw) — Jenny Lu Yoga+, 16 分钟
- [八段锦 · Ba Duan Jin (8 Brocade Exercise) Qi Gong](https://tai-chi.app/zh/library/ba-duan-jin-8-brocade-exercise-qi-gong-3FJy0EDoYK0) — Shaolin Temple Europe 歐洲少林寺, 16 分钟
- [15 Min - Ba Duan Jin | Eight Brocades | 八段锦 - Qi Gong - to Strengthen Organs & Health](https://tai-chi.app/zh/library/15-min-ba-duan-jin-eight-brocades-qi-gong-to-strengthen-orga-CtJ3j9cCAyY) — KUNGFU.LIFE, 16 分钟
- [How to Improve Balance | Senior Exercises for Balance](https://tai-chi.app/zh/library/how-to-improve-balance-senior-exercises-for-balance-t2SCv3fhxYs) — Yes2Next, 16 分钟, 可扶椅
- [易筋經 · Yi Jin Jing (Muscle Tendon Change Classic) Qi Gong](https://tai-chi.app/zh/library/yi-jin-jing-muscle-tendon-change-classic-qi-gong-GvQUttWLVWc) — Shaolin Temple Europe 歐洲少林寺, 17 分钟
- [15-Minute Chair Exercises For Seniors: Simple Seated Workout For Over 60s - Fitness Workout](https://tai-chi.app/zh/library/15-minute-chair-exercises-for-seniors-simple-seated-workout-HwES4OSc9H8) — ElderfitTV Experts In Over 60s Health & Fitness, 17 分钟, 坐式
- [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/zh/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 分钟, 可扶椅
- [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/zh/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 分钟, 可扶椅
- [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/zh/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 分钟, 可扶椅
- [Tai Chi Warm Up  (2 of 12)](https://tai-chi.app/zh/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 分钟, 可扶椅
- [Tai Chi for Parkinson’s Disease – Balance, Rhythm & Fluidity - 15 min Flow](https://tai-chi.app/zh/library/tai-chi-for-parkinson-s-disease-balance-rhythm-fluidity-15-m-a-caF-uSu_M) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 可扶椅
- [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/zh/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 坐式
- [15 MIN TAI CHI JOINT MOBILITY to feel Young and Agile - Joint Warm Up](https://tai-chi.app/zh/library/15-min-tai-chi-joint-mobility-to-feel-young-and-agile-joint-SXv0zXyLw4U) — Tai Chi and Mountains, 18 分钟
- [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/zh/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 分钟, 坐式
- [Quick Qigong Warm-Up | Prepare Your Body for Exercise](https://tai-chi.app/zh/library/quick-qigong-warm-up-prepare-your-body-for-exercise-qMp2fIedlnk) — White Tiger Qigong, 18 分钟
- [15 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/15-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-H2CgkkBM32k) — Tai Chi with Dr. Andrew von Plitt, ND, 19 分钟
- [Tai Chi for Seniors (50+): Boost Balance & Harmony! 15-min Flow](https://tai-chi.app/zh/library/tai-chi-for-seniors-50-boost-balance-harmony-15-min-flow-sQzGjpataF8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 19 分钟, 可扶椅
- [Get STRONGER with this Senior Balance and Leg Strength Routine](https://tai-chi.app/zh/library/get-stronger-with-this-senior-balance-and-leg-strength-routi-PLZZxmWReZw) — Taichi Workout, 19 分钟, 可扶椅
- [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/zh/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 分钟
- [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/zh/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 分钟
- [Sitting Tai Chi and Qigong Wellness Exercises (70% Speed)](https://tai-chi.app/zh/library/sitting-tai-chi-and-qigong-wellness-exercises-70-speed-2gFSOKR64oY) — George Chengxi Bao, 20 分钟, 坐式
- [20 MIN TAI CHI WARM UP AND STRETCH - Joint Mobility, Stretching & Relaxation as an Anti Aging System](https://tai-chi.app/zh/library/20-min-tai-chi-warm-up-and-stretch-joint-mobility-stretching-pNYHVe7nC3I) — Tai Chi and Mountains, 20 分钟
- [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 分钟
- [Seated Tai Chi Exercises For Seniors - Easy to Follow](https://tai-chi.app/zh/library/seated-tai-chi-exercises-for-seniors-easy-to-follow-_lKO03x_5OU) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 坐式
- [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/zh/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 分钟, 可扶椅
- [15 minute Sunrise Tai Chi - Great For Beginners!](https://tai-chi.app/zh/library/15-minute-sunrise-tai-chi-great-for-beginners-1DeihMgXLDk) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 可扶椅
- [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/zh/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 分钟
- [Chen style Taichi 18 movements 2](https://tai-chi.app/zh/library/chen-style-taichi-18-movements-2-V9BtlgmJVAI) — Hou FRED, 20 分钟
- [Chen style Tai Chi 18  01](https://tai-chi.app/zh/library/chen-style-tai-chi-18-01-reegGLsohTk) — Hou FRED, 20 分钟
- [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/zh/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 分钟
- [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/zh/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 分钟, 可扶椅
- [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/zh/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 分钟, 可扶椅
- [SEATED TAI CHI - Gentle Exercise for Seniors, Older Adults and Over 60 (May 2021)](https://tai-chi.app/zh/library/seated-tai-chi-gentle-exercise-for-seniors-older-adults-and-rgjyeS6OByg) — Freshfield Fitness TAI CHI ACTIVE, 22 分钟, 坐式
- [Five Element Qigong - Foundational Chi Exercises for Health & Healing - Traditional Chinese Medicine](https://tai-chi.app/zh/library/five-element-qigong-foundational-chi-exercises-for-health-he-X5na_P8204I) — Nick Loffree, 22 分钟
- [108 Wu Style Traditional Form TUTORIAL - Complete Demonstration](https://tai-chi.app/zh/library/108-wu-style-traditional-form-tutorial-complete-demonstratio-7GXUgz7P278) — Hellenic Wu's Tai Chi Chuan Academy, 23 分钟
- [Five Animal Qigong Full Routine](https://tai-chi.app/zh/library/five-animal-qigong-full-routine-98AliPKDtFk) — Dr. Alex Hui, 23 分钟
- [Tai Chi Warm Up Exercise Tutorial (Full version - 23 mins)](https://tai-chi.app/zh/library/tai-chi-warm-up-exercise-tutorial-full-version-23-mins-KV-rZsddrp8) — David Bao (暴一宏), 24 分钟
- [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 分钟, 可扶椅
- [At home: basic Tai Chi exercises](https://tai-chi.app/zh/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 分钟, 可扶椅
- [SEATED TAI CHI -session 1](https://tai-chi.app/zh/library/seated-tai-chi-session-1-pYr3JswvMgM) — Cardiff and Vale University Health Board, 24 分钟, 坐式
- [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/zh/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 分钟, 可扶椅
- [Tai Chi 8 Forms for Beginners](https://tai-chi.app/zh/library/tai-chi-8-forms-for-beginners-S6D3boTGYhE) — Suman Barkhas, 25 分钟

## 怎么设置

在练习界面选*20 分钟*。设置就这一步——六个阶段都放得下， 所以没有「被砍掉的阶段」提示要读，也没有什么要补偿。

如果有时候二十分钟太多，应用本来就是为这个造的：[十分钟](https://tai-chi.app/for/ten-minutes)是诚实地砍掉阶段、而不是把它们压扁，而[五分钟](https://tai-chi.app/for/five-minutes)依然是一次练习。 改设置是两下点击，什么都不用付出。

## 相关内容

- [每天十分钟太极](https://tai-chi.app/zh/for/ten-minutes)
- [每天早上都能练的气功](https://tai-chi.app/zh/for/qigong)
- [杨式二十四式，一段一段来](https://tai-chi.app/zh/for/24-form)
- [十八式，太极气功的那十八个动作](https://tai-chi.app/zh/for/shibashi)