Tai Chi Pandy's Blog 太极熊的博客

Tutorial Video Part 1 - Simplified 24 form Tai Chi

2011-01-02T17:37:00.000+08:00

24式太极拳教程-1

Tutorial video that teaches the process of Simplified 24 form Tai Chi Chuan.

This first video explained that all forms of Tai Chi Chuan when practiced, require a focus mind. The heart should stay calm and conscious. Using the mind to guide the movements.

Just like a person who practice calligraphy......

Experiencing Tai Chi at People's Association HQ Tai Chi for Wellness Event

2010-05-15T15:47:00.000+08:00

This morning I attended the Tai Chi for Wellness Event at the People's Association Headquarter.

This is Dr Paul Lam, I find he is very friendly. He demonstrated to the mass of people a combined forms of Tai Chi for Arthritis, Diabetes and Osteoporosis. Although the routine was short and seem easy to do, it was created based on the basic principles of Tai Chi.

The experience of going through the workout was pretty amazing! Few things here I'd like to share:

1. As I went through the process of the routine, I did experience that i was carrying a kind of "Qi" or "energy" was maintained throughout.
I could remember some of the forms were "open and close hands", "single whip", "fair lady working at shuttle" and "brush knee twist steps". I would believe people who had practised Tai Chi for some time could understand what I'm saying here.

2. The forms may seem short and easy but when performed, I could feel my legs the weight transfer and exertion for moments, the turning of the body on the waist and joints. These movements could be simple and easy for healthy people, but for people in medical condition, these simple movements could be a challenge but yet gentle to help them build up and strengthen their joints, muscles and body

Look at the picture below, so many people participated in the mass workout, about 2000 people I guess.

1st National Tai Chi for Wellness on 15 May 2010 with Dr Paul Lam

2010-05-13T20:40:00.002+08:00

With reference to my previous blog post on "Dr Paul Lam to visit Singapore on 15 May 2010", I found another latest information released by the People's Association Media Advisory on the Tai Chi mass workout on 15 May 2010, click on this link to see its latest news: http://www.pa.gov.sg/images/news/10051211193852646.pdf

So, joining Dr Paul Lam, there are Mr Tan Boon Huat, Chief Executive director of PA, and Dr Lau Tang Ching, Singapore Rheumatology specialist, Vice Chairman, National Arthritis Foundation & President, Osteoporosis Society (Singapore). I guess Dr Lau will help to translate for Dr Paul Lam, so for those non English speaking senior citizens or mandarin speaking people could now ease their worries. Why I mention because I met an "auntie" last Sat at the Community Club, she asked me what language Dr Paul Lam speaks, and that she can't understand "Ang Moh".

Click the below to see the venue and programme details on 15 May 2010:
http://www.lifeskillslifestyle.org.sg/images/main/PAtaiji_SimplyHer.pdf

I heard that the seats available for Dr Lam's talk is already full. But we can join to learn the tai chi in the morning mass workout. There will be booths with people demonstrating to you "live" the Tai Chi rhythm ball 太极柔力球 and teach you how to do it, and there will be healthy cooking demonstration. I'll be bring my pen and paper for the recipe.

Here's a video I found on Tai Chi Rhythm Ball 太极柔力球,

I thought the ball was sticked on his "bat", but no, it's the control of strength. Anyway I have never seen this before, but I'm going to see it "live" at PA headquarter on 15 May 2010.

Dr Paul Lam's visit to Singapore last year on 28 September 2009

2010-04-27T04:00:00.032+08:00

Below were some photos when I attended Dr Paul Lam's talk at Yio Chu Kang Community Club last year in September 2009.

This is Dr Paul Lam, he is a world leader in the field of Tai Chi for Health Improvement. He is a family physician in Sydney, Australia. He combined traditional Tai Chi with modern knowledge with a team of Tai Chi experts and medical specialist, and created the "Tai Chi for Health" Programs. The program is designed to make it safe and easy to learn.

Dr Paul Lam mentioned Tai Chi was an effective mind-body exercises. The movements are slow, smooth and continuous. There are many forms of Tai Chi with significant differences between them.
In his "Tai Chi for Health" program, 3 types of Tai Chi courses were been introduced to us. Our People's Association in Singapore is currently offering these 3 courses. They are:

His programs are supported by organisation including Arthritis foundation in USA and Australia, Arthritis Care of UK, Diabetes Australia and Osteoporosis Australia. There were scientific studies that have shown Tai Chi to improve health, balance and quality of life.

Tai Chi demonstration by the students in Yio Chu Kang CC, lead by local trainer Jennifer Chung.

From left to right: Our local trainer Ms Gladys Tan, Ms Jennifer Chung, Dr Paul Lam and Dr Lau Tang Ching from National Arthritis Foundation.

As I browse through the internet, I find out that Dr Paul Lam also offered other courses:

For trainers who are teaching Tai Chi, click here to find out on Teaching Tai Chi Effectively
For busy working adults, click to see how you can do Tai Chi at work.
For people who are frequently travelling, here's a book "Tai Chi in Flight", to prevent thrombosis, fatigue and improve flexibility for people who sit for a long period of time.

Dr Paul Lam to visit Singapore on 15 May 2010

2010-04-26T13:55:00.003+08:00

I got excited when I happened to find the below link: http://www.lifeskillslifestyle.org.sg/images/main/PAtaiji_SimplyHer.pdf

Dr Paul Lam is coming to Singapore to lead a wellness event, "Tai Chi for Health" on 15 May 2010 at People's Association (PA) Headquarter. The event is Free Of Charge!!

I asked Gladys, my instructor and she confirmed to me about the event. She told me on that day, there will be mass workout display, talk by Dr Paul Lam and also healthy cooking demonstration.

I'm more curious about the Tai Chi Rhythm ball demonstration stated in the flyers. My classmates who had attended a previous Tai Chi event, watched this demonstration. They feedback that this Tai Chi Rhythm ball demonstration was an eye opening to them, their skills were incredible, it's exciting and interesting.

I'm not sure if I can make it to attend this event on 15 May 2010 (Saturday). Well, if you gonna miss the wellness event on 15 May 2010, Gladys told me Dr Paul Lam is also going to give a talk session at Yio Chu Kang Community Centre on 16 May 2010, Sunday afternoon at 2pm but there will be no mass workout display then.

Venue for the Mass Display on Singapore 13 Style Tai Chi

2010-04-03T22:06:00.000+08:00

Now I am confused. In my earlier post, I found a site that stated the venue of the mass display on Singapore 13 style Tai Chi to be perform at the Chinese Garden. I found another site that stated the venue of the mass display to be performed at Anchorvale CC at Sengkang.

So, where actually is the location????!!!!!

MCYS Press Release on Keeping Seniors Active Through Taichi and Qigong

2010-04-03T06:03:00.002+08:00

There is this press release on 19 March 2010 from the Ministry of Community Development, Youth and Sport (MCYS) that mentioned the Singapore Wushu Dragon and Lion Dance Federation (SWDLDF) to kick off the launch of a mass display on the Singapore 13 style Tai Chi that they had developed.

Here is an extract from the press release on Singapore 13 style Tai Chi:

Tai Chi for All

In the first half of 2010, SWDLDF will kick off the launch of the Taichi platform with a mass taichi display. SWDLDF has developed a simplified 13-step Taichi style, ''Taichi for All'', incorporating moves from each of Singapore's five taichi associations. This will add to the menu of Taichi options available for our seniors. Details on the mass display would be announced closer to the date of the event.

Click on the following link to read the full media release
http://app.mcys.gov.sg/web/corp_press_story.asp?szMod=corp&szSubMod=press&qid=5653

3000 people to perform Singapore 13 style Tai Chi on 4 April 2010

2010-04-02T22:20:00.000+08:00

While I surf the internet, there is a website informing that there will be a 3000 people to perform the Singapore 13 style Tai Chi on 4 April 2010 at the Singapore Chinese Garden.

This event is organised by the Singapore Wushu Dragon and Lion Dance Federation.

Click here to see the official translation of the steps for the routine on Singapore 13 style Tai Chi.

So now I learn the more appropriate translation for step 9 is called "tucking in robes" and step 10 is called "push down".

Steps to perform the Singapore Integrated 13 Style Tai Chi for Fitness 新加坡综合健身太极拳十三式

2010-04-01T00:02:00.001+08:00

I found this video on YouTube. The demonstrator presented this Singapore Integrated 13 Style Tai Chi for Fitness 新加坡综合健身太极拳十三式 beautifully, and this video also shows the steps (in chinese subtitle). When I read this video information, the demonstrator is Daniel Tan, a Tai Chi master himself.

This routine was composed by the Singapore Wushu Dragon and Lion Dance Federation 新加坡武术总会, integrating the forms abstracted from Chen style陈式, Yang Style杨式, Wu style吴氏, Wu style 武式, and Sun style 孙式. The routine was introduced to all the instructors in Singapore that it was easy to learn because there were less forms to memorize, smooth, fluent, and it took shorter duration of only less than 3 minutes to perform. I've translated the various forms as follow:

Form 1 - Commencing {Wu Style}起势 (武式)
Form 2 - Left Brush Knee and Twist Step {Yang Style} 左搂膝拗步(杨式)
Form 3 - Strum the Lute {Yang Style} 手揮琵琶(杨式）
Form 4 - Forward Parry and Punch {Sun Style} 進步搬拦捶(孫式)
Form 5 - Apparent Close Up {Sun Style} 如封似闭(孫式）
Form 6 - Open and Close Hand {Sun Style} 开合手(孫式）
Form 7 - Flying Obliquely {Yang Style} 钭飞势 (杨式)
Form 8 - Hide Hand and Strike Fist {Chen Style} 掩手肱捶 (陈式）
Form 9 - Leisurely tie coat on both sides {Wu Style} 右左懒扎衣(武式）
Form 10 - Needle at the bottom {Wu Style} 按式(武式）
Form 11 - Flash Arm {Chen Style} 闪通背(陈式）
Form 12 - Work at shuttles on both sides {Wu Style}右左玉女穿梭(吳式)
Form 13 - Closing {Wu Style} 收势(吳式)

Singapore "13 Style Tai Chi", "Keep-Fit Tai Chi 18 form" & "Tai Chi for Health"

2010-03-27T10:33:00.003+08:00

Last lesson, one of my classmates mentioned an article from the Chinese newspaper Lian He Zao Bao 联合早报 published on 21 March 2010 that Singapore came up with another new 13 style Tai Chi. Previously, we also encountered that there were Singapore18 form Tai Chi and Tai Chi for Health. We were curious and asked our instructor, Gladys.

Gladys is always full of grace. She shared with us graciously that the routine of Singapore 13 style Tai Chi, was composed by the Singapore Wushu Dragon and Lion Dance Federation 新加坡武术总会, the routine integrated the forms abstracted from Chen style陈式, Yang Style杨式, Wu style吴氏, Wu style武式, and Sun style 孙式. The routine was introduced to all the instructors that it was easy to learn because there were less forms to memorize, smooth, fluent, and it took shorter duration of only less than 3 minutes to perform. We were amazed to hear the instructors had only 90 minutes to learn and master the routine during their training. Our instructor had also showed us by demonstrating this latest Singapore 13 style Tai Chi very gracefully.

The Singapore 18 form Tai Chi was known as the "Singapore Keep-Fit Tai Chi". It was introduced then in regard to the "Sport For Life" programme launched by our Prime Minister to encourage Singaporeans to keep fit.

The Tai Chi for Health Programmes were created by Dr Paul Lam, a Sydney-based family physician and taiji master. The National Arthritis Foundation brought him in and had previously conducted workshops to train Tai Chi instructors. Dr Paul Lam developed various Tai Chi routines, like Tai Chi for Arthritis, Tai Chi for Osteoporosis and Tai Chi for Diabetes, the movements were designed with flexibility to cater to the medical conditions of the patients. Dr Paul Lam's Tai Chi were supported by various research foundations to give medical evidence to be effective. Click here to find out on his Support for the Tai Chi for Health programmes and articles.

So lucky I am, happened to find this link, a newsletter on "How Tai Chi for Health has helped the Singapore Community" Dr Lau Tang Ching and Gladys Tan, Master Trainers, Singapore

Singapore Integrated Tai Chi 13 Style for Fitness 新加坡综合健身太极拳十三式

2010-03-26T21:32:00.001+08:00

Last lesson, one of my classmates mentioned an article from the Chinese newspaper Lian He Zao Bao 联合早报 published on 21 March 2010 that Singapore came up with a new 13 style Tai Chi. After some research on this news article from the library and internet, I managed to find a very recent video demonstrating this latest Singapore 13 styles Tai Chi.

This routine was composed by the Singapore Wushu Dragon and Lion Dance Federation 新加坡武术总会, the routine integrated the forms abstracted from Chen style陈式, Yang Style杨式, Wu style吴氏, Wu style武式, and Sun style 孙式. The duration to perform the routine takes less than 3 minutes.

Tai Chi improves condition of Osteoarthritis and Osteoporosis

2010-03-12T04:30:00.002+08:00

Our instructor showed us one evening, an article written by Jessica Jaganathan (email: jessicaj@sph.com.sg) from The Straits Times, August 29, 2007, titled "Unleash taiji's healing power".

After reading the article, I learnt that Tai Chi / Taiji helps patients with their joint problems too. Here's my own summary extracted from the article:

Examples of people who benefited from practicing Taiji
Mdm Phang Kim Eng, a former social welfare worker who was then a 74 year old retiree, had arthritic knee that was so bad that she found even picking up something from the floor was so strenuous that she couldn't do it. Her doctor warned her she would need knee replacement surgery. Her friend recommended to her Taiji. After 2 years of diligent practice, the pain of her osteoarthritis had improved so much that surgery was no longer needed.

Mrs Margaret Lee Soo Yeh, 59, used to find walking to be a strain because of a childhood problem with her knee. After Taiji, she went on a trekking expedition to Bukit Terisek in Pahang, Malaysia. She said the hike up the mountain was not easy but she had managed it, and she definitely couldn't have before Taiji.

What is Osteoarthristis and Osteoporosis?

Osteoarthristis, a degenerative disease resulting from the gradual breakdown of joint cartilage;

Osteoporosis, a disease which makes bones fragile

Brief description about Taiji
Taiji combined deep breathing with mental concentration, was designed to exercise the body, mind and spirit. Its different styles range from slow movements to explosive jumping, kicking and punching.

As people move through the various postures, they are working on muscles, focusing concentration, according to Chinese beliefs, aiding the flow of qi, a positive energy sustaining health.

What do the professionals and experts say?
Although medical experts may not subscribe to qi, they agree Taiji itself provides many health benefits.
Doctors and therapists said Taiji is beneficial for patients suffering from bone and joint diseases.
Studies have shown Taiji is beneficial for people with Osteoarthirits, Osteoporosis and for preventing fall.

Dr Lau Tang Ching, a consultant at the department of rheumatology at Tan Tock Seng Hospital and vice-chairman of the National Arthritis Foundation said that for osteoarthritis, Taiji strengthened the muscles around joints, preventing further damage to the cartilage and joint. It also moved the joints over their physiological range and therefore helped to prevent stiffness.

Dr Lydia Au, a consultant at the geriatrics department of Alexandra Hospital, said that apart from helping arthritic patients, taiji also improves balance in the elderly and those with balance disorders.

Rennie Chong, a taiji instructor and registered acupuncturist said the basis of taiji is to ground oneself. In his first lesson with students, he would make them stand, squat and walk to see if they are placing unnecessary strain on their knees, which would lead to pain in old age.

Taiji for Health Programmes
The National Arthritis Foundation brought in Dr Paul Lam, a Sydney-based family physician and taiji master. They had conducted a 2-day instructor's workshop where about 30 health-care porfessionals and interested parties had learnt to use taiji for arthritis. Dr Paul Lam simplified some of the complex movements to create the Taiji For Health programme.

The above was a summary of what I'd read from the article.

I find Dr Paul Lam has produced a Tai Chi For Arthritis DVD for people who wish to learn . It's available at Amazon.com. Please click on the following link to find out more about this DVD

Tai Chi exercises can help control diabetes 打太极拳有助控制糖尿病

2010-03-10T17:59:00.002+08:00

I remembered when we were learning Tai Chi simplified 24 form lesson last year, some students don't remember the steps well and were disheartened. Our instructor, Ms Gladys Tan, showed us a newspaper cutting, extracted from The Straits Times newspaper & ZaoBao newspaper, to encourage us and give us confidence that we are taking action for the good of our body with Tai Chi.

The Chinese newspaper cutting article can be read at this link http://health.zaobao.com/pages8/specialists080402a.shtml

The article reported researchers from Taiwan and Australia discovered that by performing Tai Chi few hours a week, it helps to improve the condition of Type 2 diabetes.

To explain exactly about the article, here is a research report I found "Tai Chi Exercises Improve Type 2 Diabetes Control, Study Suggests"

Click on the following links for more resources on learning Tai Chi to control diabetes.
Tai Chi for Diabetes
Tai Chi for Diabetes - Living Well with Diabetes Book

A Hilarious Tai Chi Master Video

2010-03-06T03:30:00.001+08:00

Very often I would browsed the YouTube for videos on Tai Chi to help me recall my steps for my practice.
I happened to stumble into this very funny video, that I can't help laughing after watching.

Song for Tai Chi Kung Fu Fan

2010-03-05T14:00:00.000+08:00

This song is often been played for performing Tai Chi Kung Fu Fan. The song has strong momentum that everybody in our class practicing Tai Chi Kung Fu Fan likes it very much.

Then, I find out the song title is “中国功夫" by "屠洪刚” ("China Kung Fu" by Tu Hong Gang)

Videos on Tai Chi Kung Fu Fan

2010-03-03T17:59:00.000+08:00

I found this 2 videos on YouTube that demonstrated the Tai Chi Kung Fu Fan beautifully. To perform Tai Chi Kung Fu Fan, there are six sections, a total of 52 steps to learn. So far these are the 2 videos that I've found on YouTube that the Tai Chi Kung Fu Fan is well demonstrated, neat and proper. Sometimes I would refer to videos to help me recall the routine or sequence of the steps I've learnt during lesson. I notice there is only a very slight difference at the 4th step.

Tai Chi Kung Fu Fan 52 form well demonstrated

Tai Chi Kung Fu Fan 52 form performed with Kung Fu Fan music

Learnt Tai Chi Kung Fu Fan Section 1

2010-03-03T02:19:00.000+08:00

Since last month when I sprained my ankle, followed by another 2 weeks of Chinese New Year celebration, I've not been practicing my Tai Chi for 4 weeks!

I attended my Tai Chi class this evening. While I was performing my Tai Chi 24 simplified form (original + reverse style) and the 42 form Tai Chi just now, my legs & thighs were shivering. Now I can feel my muscles pain.

For a person like me who doesn't like to do much strenuous exercise, I'd still preferred Tai Chi, despite my thigh muscles are painful now, the impact is not as irritating as after those strenuous exercises like jogging, running, squash or tennis. After practicing Tai Chi, I feel relax and happier.

By just looking at people are doing Tai Chi, it might look so and easy. Some would describe the strokes are like holding a watermelon, cutting the watermelons to 2 halves, one half for you, the other half for him.

However, there are principles to follow when performing Tai Chi that could make a difference to our body.

Our instructor has completed teaching us the first section of the Tai Chi Kung Fu Fan this evening. She shared with us some of the strokes for Kung Fu Fan comes from 八卦掌 ba gua zhang. For example, 翻身轮压(灵猫捕蝶) comes from 八卦掌的狮子滚球。Oh, that was so interesting. By the way, there are six sections for Tai Chi Kung Fu Fan. Will update the steps for Tai Chi Kung Fu Fan in my later blogs.

History and Techniques of Tai Chi

2010-03-01T16:34:00.000+08:00

I found this piece of article on the history and techniques of Tai Chi, written by George Sandler

Tai Chi, also known as Tai Chi Chuan, sent to several generations, since it was founded by Chang San-Feng. It was during the Sung dynasty, which was introduced and from that point and were often in the form.

The form, or kung Chia Chinese language, the various movements of Tai Chi are. One of the most common and popular form is handling the snake and crane fighting. Master Chang, one of the lawyers copied this kind of fighting style and converted into a milder version of the spiral movements. The format was developed 13 items that correspond to trigrams and the Five Elements.

Line Master Chang was not clear, but what historians know that a certain Chiang Fah. As Chiang was taught as a young man named Chen Wang Ting. Chen was known to the art of Tai Chi practice in the 1644th educated descendant of Chen Wang Ting to his family. Move some of the characteristics of their form, focusing on lower positions, a cocoon of silk, and fast, and exercised regularly.

Tai Chi, founded by the Chen family is exercised in secret and no one had the right to use outside of their homeland. But at the time of Chen Hsin Chang, who was in 1800, broke the tradition. He taught his family style of TaiChi and secrets of his students, Yang Lu Chan.

Today the Yang style is the very son of Yang Lu Chan called Yang Cheng Fu. This paved the way for the introduction of one of the largest accounts in the history of Tai Chi. Form consists of 128 stops. Based in defense of the movement of energy slowed oblique techniques.

The generation of the Yang family taught his students the techniques of this art. The captains are chosen by their students seriously and has a line that led to different styles, ie Sun, and Hao Wu. These styles differ in the way outlined and performance is also different, but the authorities identified by Chang San Feng, remains the same.

This was a student of Yang Cheng Fu Cheng Man named Ching. Cheng became the master of his generation, after the examination was to TaiChi Chuan. One of the most famous changes were made to reduce the 37-form Tai Chi stance. This is done by changing Cheng is now the most famous of Tai Chi as practiced even today.

When Cheng arrived in the United States tried to teach and had the interest of some students in all aspects of life. In this way, will take the form of popular, every man and woman. This new format introduced by Cheng, originally known as the Yang style short form. It is widely used today, is popular with the name of Cheng style TaiChi.

The form of Cheng characterized the vertical position of the spine, the dissolution of power and sweetness position of strength.

Taoism is the main sponsor of the idea, because at the top of Tai Chi has been formed. Because the doctrine of Taoism is reflected largely contributes to reflective, mystical and peaceful world and our way of life.

George is a freelance writer, you can read more of his jobs about Corner Sofa Bed and Swiss Gear Laptop Backpack.

Article Source: http://EzineArticles.com/?expert=George_Sandler

Full Demonstration of Yang Style Tai Chi Chuan 24 Simplified form 二十四式杨式简化太极拳

2010-03-01T00:52:00.000+08:00

The video I found from YouTube below shows a full performance or full demonstration of the Yang Style Tai Chi 24 simplified form 二十四式杨式简化太极拳

This entire 24 simplified form takes about 5-7 minutes to complete, depending on your movements.

Tai Chi Chuan Simplified 24 form 二十四式简化太极拳

2010-03-01T00:43:00.001+08:00

In Tai Chi, a sequence of movements that follows a specific order is called a "form", "routine", "sequence", "set" or "step". A single posture within a sequence can be called a "form"

Tai Chi 24 form 二十四式简化太极拳 consists of 24-step routine that is referred to as the "short form". It is also known as the "simplified form" for beginner to start with on Tai Chi practice. This 24-step routine has a standardized sequence, each of its posture is specifically numbered and classified. A short excerpt from the form will contain several movements that are counted as a single move. To illustrate, look at the video I found on YouTube below at 4:47, on form 21 "Turn, Intercept and Punch", it appears to have 3 movements, but is counted as one.

I found this video from YouTube, demonstrating Tai Chi Chuan 24 simplified form and also show the name of the steps in english subtitle.

The entire 24-step simplified form take about 5 minutes to exercise. It should be practiced with a fluid & continuous movement, an even pace with no obvious pauses.

Introduction to Tai Chi Pandy's blog

2010-02-28T23:37:00.000+08:00

Tai Chi Pandy is my "Cyber Pet". It is a fluff that I've adopted in the "fluff-friends" application on my facebook. It is a very cute looking Panda, sometimes I'd visit, pet and feed it.

If you happen to have a facebook account, you can visit my Tai Chi Pandy at taichipandy.fluff-friends.com

How Tai Chi Pandy got its name?
"Teddy Bear" or “泰迪熊” (tai di xiong) is what normally people would name their fluff. My "Cyber Fluff Pet" is a Panda, a 熊猫 (xiong mao), it should follow its owner to enjoy practice Tai Chi. Therefore it is named "Tai Chi Pandy" or “太极熊” (tai ji xiong) in Mandarin.

About Tai Chi Pandy's Blog 太极熊的博克
This blog would contain the bits & pieces of notes that I learnt during my Tai Chi Lesson, that our instructor would sometimes shared and explained.
I would also selectively pick up videos from YouTube demonstrating different forms of Tai Chi, that I consider the performances are done with the most proper steps.
To further my knowledge about Tai Chi, I'd also collect information or articles to be posted in this blog.
This blog can be considered as my diary on my learning of Tai Chi.

Meanwhile there are some information on hand that I've gathered about one & a half year ago when I first start my Tai Chi Class. I would arrange the information and post them up gradually.