凌虚丹功八段锦 · 五天体验营Lingxu Baduanjin · Five-Day Trial

五天，先把身体唤醒Five Days to Wake Your Body Up

5 场直播带练，每天 20 分钟，零基础也能跟上。
先花五天确认自己适不适合，再决定要不要练一整年。Five live sessions, 20 minutes a day — beginner-friendly.
Spend five days finding out whether this is for you, before committing to a year.

含回放 · 中英双语 · 7 天内不满意全额退Replays included · bilingual · 7-day full refund

$9.9 报名五天体验营Join the Trial · $9.9

$9.9 起 · 三档方案 · 不满意全额退from · three plans · full refund guaranteed

这些，你是不是也遇到过Sound familiar?

问题往往不是没时间，而是找不到能真正坚持下来的方式It's rarely about time — it's about finding a practice you can actually stick with

久坐一天，肩颈发紧Tight neck and shoulders after a day at the desk

知道该动一动，却不知道从哪一式开始，也不知道动作做到位没有。You know you should move — but not which form to start with, or whether you're doing it right.

收藏了一堆教学视频A folder full of saved tutorials

每个都只练了两天。碎片内容之间没有衔接，练完也不知道下一步是什么。Each one lasted two days. Nothing connects, and there's no clear next step.

想跟老师系统学You want to learn properly, with a teacher

直播课卡时区，线下课找不到；一个人练，没人提醒就慢慢停了。Live classes clash with your time zone, local studios are hard to find — and practising alone, it's easy to drift away.

这门课就是围绕这三件事设计的：系统、节奏、陪伴。This course is built around exactly those three things: structure, pace, and companionship.

为什么选它Why This Course

一门不赶进度、不设门槛的传统功法实修课A traditional practice course with no deadlines and no prerequisites

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纯录播，随到随学Fully recorded, learn anytime

全部课程为录播视频，付费后立即解锁。没有固定上课时间，不用赶场，适合海外时区。All lessons are pre-recorded and unlocked immediately after purchase. No fixed class times — ideal for overseas time zones.

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邮件陪伴一整年Email guidance all year

每周一封练习指引邮件，按周解锁进度、温故知新，全年 52 封，像有位学长带着练。One practice-guidance email every week — 52 emails over the year, unlocking progress week by week like a study buddy beside you.

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体系化功法A complete practice system

八段锦八式、内养功法，从入门到深入循序渐进。Eight Baduanjin forms and inner-nourishing practices — built step by step.

课程大纲Curriculum

11 课时录播 · 每周解锁一节 · 一年学完一整轮11 recorded lessons · one unlocked per week · complete the cycle in a year

模块一 · 凌虚丹功八段锦 · 基础四式Module 1 · Lingxu Baduanjin · Foundation (Forms 1-4) 4 课时lessons

第一式 · 叩齿鸣鼓（唤醒）Form 1 · Tooth Tapping & Drumming (Awakening)
第二式 · 摇天柱（舒通肩颈）Form 2 · Shaking the Heavenly Pillar (Neck & Shoulders)
第三式 · 托天按顶（伸展三焦）Form 3 · Holding Up the Heavens (Spine Stretch)
第四式 · 摩肾堂（固本培元）Form 4 · Rubbing the Kidney Gate (Root Nourishing)

模块二 · 凌虚丹功八段锦 · 进阶四式Module 2 · Lingxu Baduanjin · Advanced (Forms 5-8) 4 课时lessons

第五至八式完整教学与连贯演练Forms 5-8 in full, with fluid sequence practice

模块三 · 洗髓内养功（内养功法）Module 3 · Xisui Inner-Nourishing Practice 3 课时lessons

第一式 · 焕颜三法Form 1 · Facial Rejuvenation Three Methods
第二式 · 内养五脏Form 2 · Nourishing the Five Organs
第三式 · 归元四法Form 3 · Returning to Origin Four Methods

交付方式How It Works

付费后三步开始修习Three steps after checkout

付费解锁Purchase & Unlock

下单后立即开通全部录播课程，收到课程访问链接与《学习指南》。All recorded lessons are unlocked right away, with course access link and a study guide in your inbox.

每周一课One Lesson a Week

每周邮件解锁一节新课与练习要点，一年学完一整轮，节奏不累。Each week a new lesson unlocks by email with practice tips — a gentle pace across the year.

全年陪伴Year-Round Companionship

52 封练习指引邮件 + 节假日特别提醒，像有位同行者陪你练完这一年。52 guidance emails plus holiday reminders — a companion for your whole practice year.

授课老师Your Instructor

陈式太极拳第十二代传人 · 传统养生功法教学十余年12th-generation Chen-style Tai Chi lineage holder · 15+ years of teaching

包圆亨老师带课实景 / Instructor Bao Yuanheng teaching — 带课实景 · 导引课Leading a guided practice session

包圆亨老师Instructor Bao Yuanheng

陈式太极拳第十二代传人 · 陈小星大师入室弟子 · 凌虚丹功八段锦体系12th-generation Chen-style Tai Chi lineage holder · indoor disciple of Grandmaster Chen Xiaoxing · the Lingxu Baduanjin system

1974 年生，十六岁起随父亲与师爷习武，三十余年间先后修习南拳、少林拳、大成拳、古易筋经、陈氏太极拳大架与小架等传统武术。2008 年拜陈氏第十九世嫡宗传人陈小星大师门下，为入室弟子，专研传统内功与太极拳。2010 年创办金华市厚德太极武术馆并任教至今，十余年间累计学员数千人。Born in 1974, Instructor Bao began training at sixteen under his father and his grand-uncle, and has since spent more than three decades in traditional Chinese arts — Nanquan, Shaolin, Dachengquan, the classical Yijinjing, and both the large and small frames of Chen-style Tai Chi. In 2008 he became an indoor disciple of Grandmaster Chen Xiaoxing, 19th-generation heir of the Chen family line. He founded the Houde Tai Chi Academy in Jinhua in 2010 and has taught there ever since, with thousands of students over more than a decade.

教学风格朴实细致，重视动作要领与呼吸配合的讲解，善于把传统功法拆解成零基础也能跟上的日常练习。His teaching is grounded and precise, with clear attention to posture and breath — and a gift for breaking traditional practice down into daily steps that complete beginners can follow.

陈式太极拳第十二代传人，2008 年拜陈氏第十九世嫡宗传人陈小星大师为师，为入室弟子。12th-generation Chen-style Tai Chi lineage holder; indoor disciple of Grandmaster Chen Xiaoxing (2008).
焦作市市级非物质文化遗产项目（陈式太极拳）优秀传承人 —— 焦作市文化馆，2016 年 8 月。Outstanding Inheritor of a municipal Intangible Cultural Heritage project (Chen-style Tai Chi) — Jiaozuo Municipal Cultural Center, 2016.
浙江省社会体育一级指导员 · 中国武术协会国家级段位制教程指导员。Zhejiang Provincial Level-1 Social Sports Instructor · National Wushu Duanwei Curriculum Instructor, Chinese Wushu Association.
金华市金东区武术协会第五届理事会副主席（2020 年 11 月 — 2025 年 7 月）。Vice Chairman, 5th Council, Jindong District Wushu Association, Jinhua (Nov 2020 – Jul 2025).
金华市厚德太极武术馆创办人兼馆长（2010 年创办，业务主管单位金华市体育局）；长期在多所中小学开展「武术进学校」公益教学。Founder and Head Instructor, Houde Tai Chi Academy, Jinhua (founded 2010); years of free in-school wushu teaching at local primary and middle schools.
婺州讲坛第 81 讲主讲人《包建国：太极之路》（2014）· 金华晚报《24 节气养生话太极》系列主讲人（2017）。Lecturer, Wuzhou Public Forum No. 81 — "The Path of Tai Chi" (2014) · Presenter of the "24 Solar Terms" wellness series, Jinhua Evening News (2017).

以上履历均可公开查证（中文媒体报道）：婺城新闻网 2014 · 婺州讲坛 2014 · 金义新区新闻网 2015 · 金华晚报 2017 · 百度百科 · 本名包建国All of the above can be independently verified (Chinese-language press): Wucheng News 2014 · Wuzhou Forum 2014 · Jindong News 2015 · Jinhua Evening News 2017 · Baidu Baike. Full civil name: Bao Jianguo.

老师口播 · 课程预览Hear From Your Instructor

包圆亨老师亲自示范讲解 —— 真实的课堂口播片段Real spoken clips from Instructor Bao's teaching

肩颈舒展一式 · 教学示范Shoulder & Neck Opening — Demo

不到 5 分钟，看老师如何拆解一个实用动作。Under 5 minutes — watch Instructor Bao break down a practical move.

包圆亨老师 · 养生答疑交流Q&A with Instructor Bao

一段完整的师徒答疑交流实录。A full recorded Q&A session.

视频为课程内容节选，付费后解锁全部系统教学。Clips are course excerpts; the full curriculum unlocks after enrollment.

选择适合你的方式Choose Your Path

从五天的尝试，到一整年的陪伴From a five-day try to a full year of guidance

最低门槛，先试五天Start here

体验营5-DAY TRIAL

五天体验营Five-Day Trial

$9.9

先试五天，再决定要不要深入Try five days first — decide later

5 场直播带练，含回放5 live sessions, with replays
每天 20 分钟，零基础可跟20 minutes a day, beginner-friendly
中英双语Bilingual (中文 / English)
7 天内不满意全额退Full refund within 7 days

报名体验营 · $9.9Join Trial · $9.9

录播课RECORDED COURSE

365 录播课365 Recorded Course

$66

按自己的节奏练，随时开始At your own pace, start anytime

12 节完整录播课，终身回看12 full lessons, lifetime access
52 封邮件陪伴，跟着走不迷路52 companion emails to keep you on track
中英双语字幕与讲义Bilingual subtitles and handouts
30 天不满意全额退Full refund within 30 days

立即报名 · $66Enroll Now · $66

全年陪跑FULL YEAR

录播 + 直播 + 学习资料Recorded + Live + Materials

$365

想要有人带着练、随时能问For those who want guidance and answers

含 $66 档全部内容Everything in the $66 tier
全年直播带练，含回放Year-round live sessions, with replays
学习资料包：图解手册 / 呼吸法 / 功法图谱Study pack: illustrated manual, breathing guide, form atlas
优先答疑Priority Q&A
30 天不满意全额退Full refund within 30 days

立即报名 · $365Enroll Now · $365

我们的承诺Our Guarantees

先把顾虑说清楚，你再决定Everything you might worry about, answered upfront

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不满意，全额退Full refund, no hard feelings

体验营 7 天内、录播课与全年陪跑 30 天内，一封邮件即可全额退款。不需要理由，也不会被追问。7 days for the trial, 30 days for the course and full-year tiers. One email is enough — no justification needed, no questions asked.

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付款安全Secure payment

结账由持牌第三方支付服务商处理，我们不会接触也不会保存你的卡号信息。Checkout is handled by a licensed third-party payment provider. We never see or store your card details.

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无隐藏收费No hidden charges

一次付费，没有自动续费，不会在你不知情时扣款，也没有必须先拒绝的附加项。One payment. No auto-renewal, no surprise charges, nothing to un-check.

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隐私承诺Your privacy

邮箱只用于课程交付与学习提醒，不会出售、出租或共享给任何第三方。Your email is used only for course delivery and study reminders — never sold, rented, or shared.

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买断制，不失效Yours for good

录播课与全年陪跑一次购买，终身回看；体验营含 5 场直播与 30 天回放有效期。Course and full-year tiers: lifetime access. Trial: 5 live sessions plus 30 days of replay access.

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随时退订邮件Unsubscribe anytime

每封邮件底部都有一键退订；退订后课程权限不受任何影响。One-click unsubscribe at the bottom of every email — your course access is unaffected.

学员怎么说What Students Say

来自不同城市、不同起点的练习者Practitioners from different cities, different starting points

★★★★★

"以前跟着视频练，最多坚持三天。现在每天早起先练一遍再叫孩子起床，一个多月下来，居然真的接上了。""I used to last three days with follow-along videos. Now I do one round each morning before waking the kids — over a month in, and it's actually stuck."

陈

陈女士 · 42 岁Ms. Chen · 42

新加坡Singapore

★★★★☆

"节奏很舒服，讲解也细，不用暂停回放就能跟上。唯一想吐槽的是视频没字幕，英文那部分我得反复听两遍。""The pacing is comfortable and the instruction detailed — I can follow without pausing. My one gripe: no subtitles, so I replay the English parts a couple of times."

Michael T. · 35 岁Michael T. · 35

加拿大多伦多Toronto, Canada

★★★★★

"零基础，一开始很怕跟不上。老师把每一式的呼吸和重心都讲清楚，跟着做就知道自己做到哪了。现在每天有了一段完全属于自己的时间。""Total beginner — I was sure I couldn't keep up. The teacher explains the breathing and weight shift for every form, so you always know where you are. Now I have a stretch of time that's entirely my own."

王

王姐 · 51 岁Ms. Wang · 51

澳大利亚悉尼Sydney, Australia

常见问题FAQ

直播怎么参加？How do the live sessions work?

直播通过 Zoom 进行。报名后你会收到会议链接与日程；没赶上也没关系，每场都有回放。Live sessions run on Zoom. You'll receive the meeting link and schedule after enrolling — and if you miss one, every session is recorded.

适合零基础吗？Is this for beginners?

适合。课程从最基础的动作要领讲起，老师逐式分解，按每周一课节奏练习即可，不需要任何功法基础。Yes. Lessons start from the very basics, with each form broken down step by step. Follow the one-lesson-per-week pace — no prior experience needed.

课程是怎么上的？How are lessons delivered?

全部为录播课程，付费后立即解锁，随到随学，可反复回看。不占用固定时间，按自己的节奏完成。All lessons are pre-recorded and unlocked immediately after purchase. Watch anytime, rewatch as often as you like — there is no fixed schedule.

我在海外，时区不同可以学吗？I live overseas — will time zones matter?

完全可以。录播课程 24 小时随时观看，每周练习指引邮件按你所在时区推送，完全不受时差影响。Not at all. Recorded lessons are available 24/7, and weekly guidance emails arrive in your own time zone.

每天需要练多久？How much time per day?

建议每天 15 分钟左右，一周约 1-2 小时。课程设计以"轻量、持续"为原则，重在坚持而非时长。About 15 minutes a day (1-2 hours a week). The course is designed to be light and sustainable — consistency matters more than length.

可以退款吗？What about refunds?

30 天内不满意可申请全额退款，无理由。课程内容为数字商品，退款后课程访问权限将关闭。Full refund within 30 days, no questions asked. As a digital product, access is closed once refunded.