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Actually the three original "internal" martial arts styles are Tai Chi, Xing Yi (Hsing I) and Pa Kua (Ba Gua). I took Xing Yi many years back, and recently started back up with Tai Chi (Yang style). There are different flavors of Tai Chi but what most people associate with it is the 24 movement form. This is the classic slow movement that you see in parks in China and elsewhere.
You can work muscle groups just fine with Tai Chi, and in fact Chen style has very fast/hard elements. But even doing 24 at a very slow tempo I work up a sweat, and if you do it right, move the chi around and work the stances you get a great workout without beating up your joints. We are also doing sticky hands which can be quite an expenditure of energy.
Highly recommended as long as you get a good sifu. Lots of quacks and poseurs out there in the martial arts world. You have to hunt for a decent school.
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