四十二式太極拳教程？

四十二式太極拳吸收了陳、楊、吳、孫式太極拳動作，以楊式太極拳為基調，動作外形嚴格規范，氣勢舒展大方，勁力剛柔相濟，速度勻速有變，形成了綜合性的特點。

拳法教程詳解

第一段

第一段以楊式動作為主，外形舒展大方，柔和緩慢。

一、起勢

1、并腳站立：身體保持自然直立，兩腳并攏；兩手輕貼大腿側，頭頸端正，胸腹舒松，精神集中，呼吸自然，眼視前方。

2、左腳開立：左腳向左輕輕開步，與肩同寬，腳尖朝前；兩手慢慢向前平舉，與肩同高，與肩同寬，手心向下。

3、屈膝按掌：上體正直，兩腿緩緩屈膝半蹲；兩掌下按，落于腹前，掌膝相對。

學練要點：重心放在兩腿之間，兩臂下按和身體下蹲的動作要協調一致。屈膝要松腰、松胯，臀部不可凸出，兩臂要沉肩垂肘，手指自然微屈。

（圖1：起勢）

二、右攬雀尾

1、丁步抱球：重心左移，身體右轉，右腳外撇；右臂屈抬，手心向下，左手翻轉向右劃弧至右腹前，手心向上，兩手相對如抱球狀；重心右移，左腳收回右腳內側；眼視右手。

2、弓步棚臂：上體左轉，左腳上步，重心前移成左弓步；左手前棚，與肩同高，手心向內，右手下按，落于胯旁，手心向下，兩臂微屈；眼視左臂。

3、丁步抱球：上體微左轉，右腳收至左腳內側；左手翻下右手翻上，兩手成抱球；眼視左掌。

4、弓步搠臂：上體右轉，右腳向右邁出一步，腳跟著地，重心前移成右弓步；右臂前搠與肩同高，左臂下按，落于左胯旁；眼視右臂。

5、兩掌前伸：右掌前伸，掌心向下，左掌同時翻轉前送。

6、后坐下捋：重心后移；兩掌向下后捋至腹前。

7、轉體搭手：右臂屈肘橫于胸前，掌心向內，左臂搭于右腕內側，掌心向外。

8、弓步前擠：重心前移成右弓步；兩手同時向前擠出，兩臂撐圓；眼視前方。

9、扣腳旋掌：重心左移，上體右轉，右腳上翹；右臂屈肘平劃弧至右肩前，左手隨右腕劃弧。

10、丁步按掌：右腳內扣落地，上體微右轉，重心右移，左腳收回，腳尖著地成丁步；右掌向右立掌按出，掌心向外，左掌附于右腕內側；眼視右掌。

學練要點：棚、捋、擠式要做出楊式的特點，舒展大方；云手要做出吳式的特點，圓活細膩；下按中的跟步要表現出孫式的輕靈。棚出時，兩臂前后均保持弧形，搠出、松腰、弓腿三者必須協調一致。下捋時，上體不可前傾，臀部不要凸出，兩臂下捋須隨腰旋轉，仍走弧線，左腳全腳掌著地。向前擠時，上體要正直，擠的動作要與弓腿相一致。

（圖2：右攬雀尾）

三、左單鞭

上體左轉，左腳向左邁一步，腳跟著地，重心前移成左弓步；右掌變勾，左掌經面前翻轉向前推出，掌心向前；眼視左掌。

學練要點：左手向外翻掌前推時，要隨轉體，邊翻邊推出，上下肢動作要協調一致。單鞭時，上體保持正直，松腰，兩肩下沉，左肘與左膝上下相對。

（圖3：左單鞭）

四、提手

1、扣腳擺掌：重心右移，上體右轉，左腳內扣；左掌向右平擺劃弧。

2、虛步合提：重心左移；右勾變掌，兩手微提，上體右轉，右腳提轉，腳跟著地，腳尖上翹，成右虛步；兩手相合，左掌合于右肘內側；眼視右掌。

學練要點：收右腳與上肢合抱要協調一致。虛步時，右腳跟著地，兩臂微屈，沉肩垂肘，身體保持正直，要縮胯收臀，用腰帶動來回擺掌。

（圖4：提手）

五、白鶴亮翅

1、轉身抱球：上體左轉，右腳稍后撤，腳尖內扣；兩手向左下方劃弧，同時插抱，左上右下。

2、轉腰帶掌：重心后移，上體右轉；兩手合轉。

3、虛步分掌：上體左轉，左腳稍內收，腳尖點地成左虛步；右掌上提，左掌下按，兩臂成弧形；眼視前方。

學練要點：虛步時，上體保持正直，縮胯收臀。身體重心后移和右手上提，左手下按要協調一致。右手至于右額前，掌心向內，左掌按于左胯旁，掌心向下。

（圖5：白鶴亮翅）

六、摟膝拗步

1、轉體劃弧：上體左轉；右手隨之向左向下劃弧至頭前下落。

2、收腳托掌：上體右轉，右手向后劃弧至右前方，左手向右劃弧至右肋旁；左腳收回。

3、弓步摟推：上體左轉，左腳上步，腳跟著地，重心前移，成左弓步；左手摟膝，右手推出；眼視右掌

4、撇腳轉體：重心右移，左腳外撇，上體左轉，右手隨之向左劃弧，擺至左肋旁，左手向左上劃弧，舉至左前方。

5、收腳托掌：同前收腳托掌，惟左右相反。

6、弓步摟推：同前弓步摟推，惟左右相反。

學練要點：摟膝、推手與左腿上步屈膝弓步要協調一致。弓步時，兩腳橫間距離約30厘米。推掌時，須沉肩垂肘、坐腕舒掌，身體不可前俯后仰，要以腰帶動兩臂運轉。

（圖6：摟膝拗步）

七、撇身捶

1、轉身分掌：重心后移，右腳外撇，上體右轉；左手前伸，右手向后。

2、收腳掛拳：左腳收回；左手握拳，落于腹前，右手向前劃弧，附于左臂內側。

3、弓步撇拳：上體微左轉，左腳上步，腳跟著地，重心前移，成左弓步；左拳經面前撇打，拳心斜向上，右手附于左臂內側；眼視左拳。

學練要點：收腳與上肢劃弧要協調配合，弓腿撇拳要隨腰轉動，上下一致。

（圖7：撇身捶）

八、捋擠勢

1、扣腳變掌：重心稍后移，左腳尖內扣，上體右轉；左拳變掌，右掌向右劃一平弧，收于左臂內側。

2、轉體抹掌：重心前移，成左弓步；右掌平抹劃弧穿出，掌心向下，左掌落于右肘內下，掌心向上。

3、收腳捋掌：兩掌后捋，右掌至腹前，左掌至胯旁，右腳收回。

4、上步搭手：右腳向右前方上步，腳跟著地；同時兩臂交叉，收于胸前，掌心相對。

5、弓步前擠：重心前移，成右弓步；兩臂擠出，右掌心向內，左掌貼于右腕內側，掌心向外；眼視右掌。

6、扣腳開掌：重心后移，右腳尖內扣，上體左轉；右掌翻轉向上，左掌劃一小弧從右前臂上穿出。

7、轉體抹掌：同前轉體抹掌，惟左右相反。

8、收腳捋掌：同前收腳捋掌，惟左右相反。

9、上步搭手：同前上步搭手，惟左右相反。

10、弓步前擠：同前弓步前擠，惟左右相反。

學練要點：兩掌劃弧要隨腰轉動。兩臂后捋要走弧形。弓步和前擠要協調一致，兩臂撐圓。弓步時上體保持正直，松腰收臀。

（圖8：捋擠勢）

九、進步搬攔捶

1、后坐分掌：重心后移，左腳外撇，上體左轉；左掌向下劃弧，右掌前伸。

2、收腳按掌：重心前移，右腳收回；右手變拳向下劃弧收于腹前，拳心向下；左掌劃弧收于體前，掌心向下。

3、上步搬拳：右腳上步，腳跟著地，腳尖外撇；右拳經左臂內側翻轉搬出，左掌下按右胯旁。

4、轉身攔掌：重心前移，上體右轉；左腳向前上一步，腳跟落地，右拳向右劃弧收至腰間，左掌向左向前劃弧至體前。

5、弓步打捶：重心前移，成左弓步；右拳打出，左掌收于右臂內側；眼視右拳。

學練要點：右臂搬拳和左腳上步要協調配合。左臂攔時，上體保持正直。右拳向前打出時，右肩隨拳略向前引，沉肩垂肘，右臂微屈。

（圖9：進步搬攔捶）

十、如封似閉

1、穿手翻掌：左掌從右前臂下穿出，掌心向上，右拳隨之變掌，掌心也轉向上。

2、后坐收掌：上體后坐，重心后移，左腳尖上翹；兩臂后引，兩掌收至腹前。

3、跟步按推：重心前移，右腳上半步成右丁步，腳尖點地，兩腳相距約10厘米；兩手前按，與肩同寬，掌心向前；眼視兩掌。

學練要點：身體后坐時須松腰、松胯，不要后仰凸臀。兩臂隨身回收時，肩肘略向外松開，不要直著抽回。兩手推出和上步要協調一致，上步、跟步要表現孫式的輕靈。

（圖10：如封似閉）

第二段

第二段突出了吳式太極拳的手法、孫式太極拳的步法以及陳式太極拳的發力動作特點。

十一、開合手

1、轉體開掌：以左腳跟和右腳掌為軸，右轉90度仍成丁步；兩掌翻轉掌心相對，屈收胸前，與肩同寬。

2、提踵合掌：重心移向左腿，右腳跟提起；同時兩掌相合，與頭同寬，掌心相對；眼視兩掌中間。

學練要點：轉體時，表現孫式步法和手法的特點，上下肢要協調配合。完成時，身體保持正直，兩臂要沉肩垂肘。（見圖11）

十二、右單鞭

1、開步轉掌：右腳向右橫開一步，腳跟著地；兩臂內旋，兩掌虎口相對，掌心向外。

2、弓步分掌：重心右移，成右側弓步（橫襠步）；兩掌分開，平舉身體兩側，掌心向外，眼視右掌。

學練要點：完成時，上體保持正直，松腰收臀。橫襠步要注意身體重心偏向右腿。

（圖11：開合手、右單鞭）

十三、肘底捶

1、收腳抱球：重心左移；左臂向左、向下劃弧；右臂向內掩裹劃弧至右肩前，重心右移，上體右轉，左腳收回；兩手翻轉，掌心兩對，兩手合抱，右上左下。

2、上步分掌：左轉上步，腳跟著地；左掌向前劃弧，掌心向內，右手下落至右胯旁。

3、跟步擺掌：重心前移，右腳跟半步，腳掌落地；左手收腰，右手向前。

4、虛步握拳：重心后移，左腳進步，腳跟著地，成左虛步；左手經右腕上劈出立掌，右掌握拳，收于左肘下方；眼視左掌。

學練要點：邁左腳和兩臂運轉與身體左轉協調一致。左腿站穩后，右腳再跟進。重心后坐和劈出立掌成虛步要協調連貫。

（圖12：肘底捶）

十四、轉身推掌

1、撤步舉掌：左腳撤至右腳后，腳掌著地；右拳變掌上舉，左掌翻轉下落胸前。

2、轉體屈肘：以右腳跟、左腳掌為軸，左轉90o，重心仍在右腿；左掌下落，右掌屈收。

3、上步摟掌：左腳向前偏左上步，腳跟著地；右掌屈收至右耳側，左掌向左劃弧。

4、跟步推掌：重心前移，右腳跟上，腳掌著地，成右丁步；左掌摟膝，按于左胯旁，右手推出，掌心向前；眼視右掌、

5、轉體屈肘：同前轉體屈肘，惟左右相反。

6、上步摟掌：同前上步摟掌，惟左右相反。

7、跟步推掌：同前跟步推掌，惟左右相反。

學練要點：轉體要注意身體重心輕微變換。上步時要斜上步，直跟進，體會孫式特點。摟膝推掌要與跟步要協調一致。完成時，身體要中正，兩臂要沉肩垂肘，坐腕舒掌。

（圖13：轉身推掌）

十五、玉女穿梭

1、撤步伸掌：上體右轉，左腳向左撤半步；左臂向右劃弧，右掌經左臂上前伸。

2、收腳捋掌：上體左轉，重心左移，右腳收回，腳尖點地；兩手后捋。

3、上步搠臂：右腳上步，腳跟著地；兩手相搭，右掌心向內，左掌附于右腕內側，掌心向外。

4、跟步云掌：重心前移，上體右轉，左腳跟在右腳后方，腳掌著地；右掌自左向前劃平弧，左掌隨之轉動。

5、弓步架推：重心后移，右腳上步，腳跟著地；右掌向右向后劃平弧至頭前；重心前移，成右弓步；身體右轉，右掌上架，掌心向上，左掌經腰際向前推出，掌心向前；眼視左掌。

6、后坐落掌：重心后移，右腳內扣，上體左轉；右臂翻轉向下，掌心向上，左掌向右劃弧收于右肘內側。

7、弓步抹掌：重心前移，右腳落實，上體左轉；左掌平抹穿出右掌，右掌收于左肘下方。

8、收腳捋掌：同前收腳捋掌，惟左右相反。

9、上步搠臂：同前上步擁臂，惟左右相反。

10、跟步云掌：同前跟步云掌，惟左右相反

11、弓步架推：同前弓步架推，惟左右相反。

學練要點：完成姿勢面向斜方均約30o。手推出后，上體不可前俯，手上架，防止肩上聳。整個動作要做出孫式跟步的靈活圓滑，吳式云手的圓活細膩，楊式定式的舒展大方。

（圖14：玉女穿梭）

十六、左右蹬腳

1、后坐擺掌：重心右移，左腳內扣，上體右轉；左掌翻轉落于身體前，右掌收于左肘內側。

2、轉體分掌：重心前移，上體左轉；右掌穿左掌向前，左掌向下收于左腰側。

3、收腳合掌：上體右轉，右腳收回；右掌向下，左掌向上同時劃弧，兩掌交叉合抱胸前，右掌在外，掌心均向內。

4、蹬腳分掌：左腿站穩，右腳蹬出，腳尖上勾，偏右方約30o；兩掌左右劃弧分開。

5、落腳擺掌：右腿屈收，右腳下落，腳跟著地；右掌翻轉，掌心向上，左掌經腰向前劃弧至右肘內側，掌心向下。

6、轉體分掌：同前轉體分掌，惟左右相反。

7、收腳合掌：同前收腳合掌，惟左右相反。

8、蹬腳分掌：同前蹬腳分掌，惟左右相反。

學練要點：身體要穩定，不可前俯后仰。蹬腳分掌時，兩膝兩肘微屈，力點在腳跟。分手和蹬腳要協調一致，右臂與右腿，左臂與左腿上下相對。

（圖15：左右蹬腳）

十七、掩手肱捶

1、落腳掩掌：左小腿屈收，左腳落于右腳內側；兩掌掩合于頭前，與頭同寬，掌心向內。

2、開步壓掌：左腳向左開步腳跟擦地，上體右轉；兩掌翻轉交叉相疊于小腹右側，左掌壓于右掌背上，掌心均向下。

3、馬步分掌：上體轉正，重心轉于兩腿之間；兩掌左右分開，掌心向外。

4、轉體合肘：重心右移，上體稍右轉；兩肘內合，左掌擺至體前，右掌變拳，屈臂胸前。

5、弓步沖拳：重心左移，上體左轉，成左弓步；右拳向前發力沖打，拳心向下，左掌心貼于左腹部；眼視右拳。

學練要點：擦地時，氣宜下沉，沉肩垂肘。右拳沖打和擰腰蹬腿要協調一致。沖打拳時要做出陳式抖、彈、松的要求。

（圖16：掩手肱捶）

十八、野馬分鬃

1、轉腰下捋：上體左轉；右拳變掌向下劃弧至胸前，掌心向下，左掌以拇指為軸，四指順時針向下轉動。

2、轉腰棚臂：重心右移，上體右轉；兩手向左纏繞擺動，兩臂撐圓。

3、轉腰橫掌：重心左移，上體左轉；兩掌向左前方橫列于腹前，腰腹彈性發力。

4、轉腰旋掌：重心右移，腰向右回轉；兩掌自右向左劃弧至體前。

5、提膝托掌：重心后移，左腳收提；左掌劃一圈翻轉向上，托于左膝上，右掌向下，向右上劃弧橫于右側。

6、弓步穿掌：左腳上步，成左弓步；左掌向前穿靠，掌心向上，右掌撐至身體右方，掌心向外；眼視左掌。

7、轉身按掌：重心后移，左腳外撇，上體左轉；左掌翻轉，屈臂外撐，右掌下落。

8、提膝托掌：重心后移，右腳收提；右掌翻轉向上，托于右膝上，左掌劃弧橫于左側。

9、弓步穿掌：右腳上步，成右弓步；右掌向前穿靠，掌心向上，左掌撐至身體左方，掌心向外；眼視右掌。

學練要點：兩手要此順彼逆、此逆彼順、開中寓合、合中寓開地轉動著，它代表陳式太極拳的大纏絲勁。兩掌擺掌橫列與腰腹彈性發力協調一致。整個動作要表現出陳式緊松、折疊、波浪起伏之間動作的協調配合。

（圖17：野馬分鬃）

第三段

第三段以楊式云手為主，兼有吳式提膝攀收勾腳尖的動作。

十九、云手

1、扣腳擺掌：重心左移，右腳內扣，上體左轉；兩掌微向左擺。

2、轉體翻掌：重心右移，上體右轉；右掌翻轉向外，左掌向下向右劃弧。

3、轉體云掌：重心左移，上體左轉；左掌經面前劃弧云轉，右掌經腹前向左劃弧云轉，掌心向內。

4、收腳翻掌：上體繼續左轉，右腳收回，兩腳平行向前，相距10—20厘米，兩掌云至左側翻轉，左掌心向外，右掌云至左肘內側，掌心向內。

5、轉體云掌：重心右移，上體右轉；右掌經面前向右劃弧云轉，左掌經腹前向右劃弧云轉。

6、開步翻掌：上體繼續右轉，左腳向左側開步；兩掌云至身體右側，右掌翻轉向外，左掌云至右肘內側，掌心向內。

7、轉體云轉：同前轉體云轉。

8、收腳翻掌：同前收腳翻掌。

9、轉體云掌：同前轉體云掌。

10、開步翻掌：同前開步翻掌。

11、轉體云轉：同前轉體云轉。

12、收腳翻掌：同前收腳翻掌，惟最后收并左腳時，腳尖內扣約45o落地。

學練要點：兩臂隨腰轉動而運轉，要自然圓活，速度要緩慢均勻。下肢移動時，身體重心要穩定，不可忽高忽低，要前腳掌著地再整腳落實。眼的視線隨左右手轉動，云手指尖與肩同高，掌心向內。

（圖18：云手）

二十、獨立打虎

1、撤步穿掌：重心右移，左腳后撤，右腿屈弓；左掌翻上，向下劃弧，右掌翻下，從左臂上穿出向前伸探。

2、轉體扣腳：重心左移，上體左轉，右腳內扣；兩掌向左劃弧。

3、提膝握拳：兩掌握拳，左手經體側屈臂上舉至左額上方，拳心向外，右拳收于左胸前，拳心向內；左腿站穩，右腿提起，腳尖上翹內扣；眼平視前方。

學練要點：屈膝弓腿與前伸探掌要協調一致，上體保持平穩。兩臂劃弧要經腹前隨腰轉動。獨立提膝，支撐腿膝微屈，上體保持中正，提膝腳尖上翹內扣，表現出吳式風格。

（圖19：獨立打虎）

二十一、右分腳

1、落腳抱掌：上體微右轉，右腳內收，腳尖下垂；兩拳變掌疊抱胸前，右掌在外，掌心皆向內。

2、分腳分掌：右腳腳尖向右前方，展平踢出，高過腰部；兩臂同時向左右劃弧分開，掌心皆向外，兩臂撐舉；眼視右掌。

學練要點：身體要穩定，不可前俯后仰。分腳方向與正方向約30o，分手與分腳動作須協調一致，右臂與右腿上下相對。（見圖20）

二十二、雙峰貫耳

1、 屈膝沉肘：右腿屈膝小腿回收，腳尖下垂；兩掌平行劃弧落于右膝上方。

2、上步落拳：右腳前落，腳跟著地；兩掌變拳，收于腰間。

3、弓步雙貫：重心前移，成右弓步；兩拳同時劃弧貫打，與頭同寬，高于耳齊；眼視前方。

學練要點：完成姿勢頭頸正直，松腰、松胯，兩拳松握，沉肩垂肘，兩臂保持弧形。兩臂半屈成鉗形。

（圖20：右分腳、雙峰貫耳）

二十三、左分腳

1、轉體分掌：重心后移，右腳外撇，上體右轉；兩拳變掌左右分開。

2、收腳抱掌：重心前移，左腳內收，上體微左轉；兩掌劃弧交叉胸前，左掌在外。

3、分腳分掌：右腿站穩，左腿屈提，左腳尖向正前方，展平踢出，高于腰部；兩掌左右劃弧分開，掌心向外，兩臂撐舉；眼視左掌。

學練要點：同右分腳要點相同。（見圖21）

二十四、轉身拍腳

1、落腳轉身：收左小腿，以右腳為軸，身體右后轉，左腳尖內扣落地，兩掌向腹前劃弧下落。

2、轉體抱掌：重心左移，身體繼續右后轉，側對正前方，右腳轉正，腳尖點地；兩掌交叉抱于胸前，右手在外。

3、獨立拍腳：左腿支撐，右腳踢擺，腳面展平；右掌擊拍，左掌向后劃弧分開；眼視右掌。

學練要點：身體右后轉與右腳尖落地，和兩臂劃弧要協調配合。上體保持正直，不可前傾、凸臀。拍腳方向與正前方方向一致。

（圖21：左分腳、轉身拍腳）

二十五、進步栽捶

1、轉體擺掌：右腿屈收，右腳前落，腳尖外撇，上體右轉，重心前移；左掌下落至胸前，右掌下落至腰間。

2、弓步栽捶：左腳上步，腳跟著地，重心前移，成右弓步；左掌向下劃弧經左膝上方摟過，按于左胯旁，右掌變拳經右耳側向前下方打出；眼視右拳。

學練要點：落地轉身后和兩臂劃弧要協調一致。左弓步打拳時，要松腰、松胯，不要凸臀。

（圖22：進步栽捶）

二十六、斜飛勢

1、轉身分掌：重心后移，左腳外撇，上體左轉；兩掌左右劃弧分開。

2、收腳合掌：右腳收至左腳內側；兩掌向內外劃弧交叉合抱，左臂在上。

3、弓步分靠：右腳向右側開步，腳跟落地，重心前移，成右弓步(橫襠步)身體略右傾；兩掌分開，眼視左掌。

學練要點：右肩向右傾靠時，勁要起于腳、發于腿、主宰于腰，通過身體由肩到肘、由肘到手節節貫串地靠出，身手步協調一致。身體傾斜時，腰要保持中正，表現出吳式的斜中寓正特點。

（圖23：斜飛勢）

二十七、單鞭下勢

1、勾手擺掌：重心左移，上體左轉，右腳跟外展；右手左擺，左手提勾。

2、仆步穿掌：左腿全蹲，右腿鋪直，上體右轉，成右仆步；右掌順右腿內側穿出，掌心向外；眼視右掌。

學練要點：仆步時，兩腳跟不拔跟，右腿伸直。下勢時，上體不可前傾低頭，臀部凸出，身體要保持正直。

（圖24：單鞭下勢）

二十八、金雞獨立

1、弓步挑掌：上體右轉，重心前移，右腳尖外展，左腳尖內扣，左腿蹬直，右腿屈弓，成右弓步；右掌上挑，左臂下落身后，勾尖向上。

2、獨立挑掌：重心前移，左腿提起，右腿站穩，成右獨立；左掌上挑，成側立掌，右掌下按于右胯旁；眼視左掌。

3、獨立挑掌：右腿稍屈，左腳落于右腳后方，重心后移，再上體左轉，右腿屈提，腳尖下垂，左腿站穩，成左獨立步；左掌下按左胯旁，右掌上挑；眼視右掌。

學練要點：獨立時，提膝腿要和起立腿要協調一致。要沉肩墜肘、坐腕，肘與膝合，上下成垂直，支撐腿不要伸直。左右獨立變換時，落腳和屈膝要同時。

（圖25：金雞獨立）

二十九、退步穿掌

左腿稍屈，右腳后撤，落地蹬直，左腳擰正，成左弓步；左掌經右掌上穿出，掌心向上，右掌下按，橫于左肘內側下方；眼視左掌。

學練要點：上體保持正直，須松腰收臀。穿掌和后撤步，上下要協調一致。（見圖26）

第四段

第四段以四十八式太極拳中的第四段為主體，表現楊式特點。

三十、虛步壓掌

1、扣腳轉身：重心后移，身體稍右轉，左腳內扣；右掌收至腹前，左掌上舉于面前。

2、虛步按掌：重心左移，身體右后轉，右腳腳尖點地成右虛步；左手經面前俯身橫掌下壓，右掌經腹下按右胯旁；眼視前下方。

學練要點：橫掌下壓和虛步要協調一致。下壓時上體向下松沉微向前俯，左掌在右膝上方，右掌在右胯旁。（見圖26）

三十一、獨立托掌

左腿蹬地，右腿屈提，成左獨立步；右掌上托，左掌側撐；眼視右掌。

學練要點：獨立托時，要頂頭立腰，左腿微屈。右掌掌心向上與胸同高，左掌與肩同高，掌心向外。

（圖26：退步穿掌、虛步壓掌、獨立托掌）

三十二、馬步靠

1、落步托掌：右腳前落，重心前移，左腳收回，上體右轉；右掌下捋向右上方劃弧，左掌向上、向右劃弧，向下變拳至腹前。

2、馬步靠臂：上體左轉，左腳向左斜前上步，成半馬步；左臂前靠，右掌經面向前擠靠，附于左上臂內側；眼視左前方。

學練要點：上步擠靠，重心下沉，左臂與腰腿同時發力，協調一致。（見圖27）

三十三、轉身大捋

1、擺腳旋掌：重心后移，左腳尖抬起；兩手同時微向后帶。

2、上步托掌：左腳外撇，上體左轉，重心前移，右腳上步扣腳，兩腳并步，伸膝抬高；左臂內旋，屈肘提至胸前，右臂外旋舉于身體右側。

3、弓步滾肘：右腳為軸，身體左轉，左腳后撤；兩掌隨身，向左平捋，重心左移，右腳跟外展，右腿蹬直，成左側弓步（橫襠步）；兩掌握拳，左拳收腰，右臂屈肘，滾肘壓臂；眼視右拳。

學練要點：上體保持正直，不要前俯。弓步和滾肘壓臂上下協調配合。滾肘壓臂力點在前臂上。

（圖27：馬步靠、轉身大捋）

三十四、歇步擒打

1、擰臂穿拳：上體右轉，重心右移，右臂內旋，右拳上撐，左拳向身體左后方穿出。

2、歇步打拳：上體左轉，重心前移，右腳向前蓋步，兩腳交叉屈蹲成歇步；左拳變掌向前劃弧，然后變拳，收于腹前，右拳經腰從左前臂上向前下打出，拳心向上，眼視右拳。

學練要點：歇步時，兩腿交叉，兩膝靠攏全蹲，右腳全腳著地，腳外展，左腳前腳掌著地。臀部接近后腳跟。動作全過程是在腰的擰旋中帶動手臂旋轉完成。

（圖28：歇步擒打）

三十五、穿掌下勢

1、收腳擺掌：上體右轉，左腳收回；兩拳變掌，翻掌向上擺動。

2、仆步穿掌：上體右轉，右腿屈蹲，左腿向左側伸出，成左仆步；兩掌向右劃弧，經面前從右側繞轉下落，順左腿內側穿出，左前右后；眼視左掌。

學練要點：下勢時，身體保持正直，不可前俯低頭和臀部凸出。兩臂劃弧和重心移動要協調一致。穿掌和下勢要連貫、圓活，掌指朝前。（見圖29）

三十六、上步七星

重心前移，上體左轉，左腳外撇，右腳上步，成右虛步；兩掌變拳，向上架起，兩拳交叉，右手在外；眼視左拳。

學練要點：虛步時，身體保持正直，要縮胯收臀。在拳上架時，要如棚打，不要做成向前向上揚的動作，兩肩要松沉，兩臂呈弧形。

（圖29：穿掌下勢、上步七星）

三十七、退步跨虎

1、轉體擺掌：右腳后撤，重心后移，上體右轉；同時，右拳變掌向右下劃弧至右胯旁，左拳變掌稍向右劃弧。

2、轉體落掌：左腳后收，落于右腳前，成左丁步；左掌收于左胯旁邊，右掌向上、向左、向下劃弧，落于左腿外側。

3、獨立挑掌：右腿直立，左腿前舉微屈；右掌向前上挑起，同時左掌變勾上提；眼視左前方。

學練要點：右腿后撤時，不要踏在一條線上。退步跨虎全過程，兩臂劃弧須要以腰為軸進行擺動。獨立上舉腿時，膝要微屈，腳面展平，腳尖稍內扣，體現吳式特點。獨立時右肘和左膝要上下對稱。

（圖30：退步跨虎）

三十八、轉身擺蓮

1、落腳擺掌：左腳下落內扣，身體右轉；左勾變掌，掌心向上，向前平擺，右掌右帶。

2、轉體穿掌：兩腳為軸，右后轉體；左掌擺體前，右掌從左臂下穿出。

3、虛步翻掌：重心左移，身體右轉，右腳點地成右虛步；兩掌翻轉向右劃弧置右側。

4、擺腿拍腳：上體左轉，右腳提起，腳面展平，成扇形外擺；兩掌先左后右依次擊拍腳面；眼視兩掌。

學練要點：在轉體時，身體不可搖晃，要立身中正，腰部放松。右腿擺蓮是橫勁，要用轉腰帶動右腿外擺。兩手依次擊響，不能落空。

（圖31：轉身擺蓮）

三十九、彎弓射虎

1、提膝擺掌：右腿屈膝，腳尖下垂，左腿獨立；上體左轉，兩掌左擺。

2、落步按掌：右腳向右前方上步，上體右轉，兩掌同時向下劃弧。

3、弓步打拳：上體左轉，右腿屈膝，成右弓步；兩掌向右劃弧時握拳，左掌經面前向左前方打出，右拳屈肘向左前方打出至右額前；眼視左拳。

學練要點：兩手劃弧要隨腰轉動。兩拳打出與變右弓步上下動作要協調一致。彎弓射虎動作要沉肩墜肘，身體保持中正。（見圖32）

四十、左攬雀尾

1、轉體落掌：重心左移，右腳外撇，上體右轉；兩拳變掌，左掌前伸，右掌向下劃弧至腹前。

2、收腳抱球：重心右移，左腳收至右腳旁；左手向下，右手經腰向上劃弧抱球，右上左下。

3、弓步棚臂：左腳上步，重心前移，成左弓步；兩手分開，左手前棚，右手下按。

4、轉體伸掌：上體微左轉；左掌稍前伸，右掌經腹向上劃弧。

5、后坐下捋：上體右轉，重心右移；兩掌下捋至右后上方。

6、弓步前擠：身體左轉，重心前移，成左弓步；兩手相搭，向前擠出，兩臂撐圓，右臂在內，左臂在外。

7、翻掌前伸：右掌上穿左掌，兩掌分開，掌心均向下。

8、后坐收掌：重心右移，身體下坐，左腳上翹；兩臂屈肘，兩掌劃弧至腹前。

9、弓步推按：重心前移，成左弓步；兩掌按出，與肩同寬，掌心向前；眼平視前方。

學練要點：搠、捋、擠同右攬尾相同，惟有向后捋幅度大，捋至右后方與肩平同高。按式時，兩臂要走弧形，重心前移和前按，上下協調配合。

（圖32：彎弓射虎、左攬雀尾）

四十一、十字手

1、轉體扣腳：重心后移，上體右轉，左腳內扣，右腳外展；右掌右擺，左掌分于身體左側，兩臂平舉，掌心向外。

2、牧腳抱掌：重心后移，上體左轉，右腳內收，與肩同寬，成開立步；兩手向下、向前、向上劃弧，交叉合抱胸前，右手在外，掌心向內；眼視兩掌。

學練要點：十字手的兩臂呈搠勁，須松肩沉肘。重心移動，上體中正，不能前俯。（見圖33）

四十二、收勢

1、分手下按：兩臂內旋翻掌，平行分開，與肩同寬，掌心向前下方，再徐徐下落于兩腿外側。

2、收腳并立：左腳收回，兩腳并攏，身體直立；平視前方。

學練要點：兩掌下落，要松肩垂臂，上體保持正直。兩腳并攏，腳尖向前，眼視前方，呼吸平穩均勻。

（圖33：十字手、收勢）

注意事項

呼吸配合規律

1、起吸落呼

2、開吸合呼

3、進吸退呼

其他注意事項

1、 忌神不守舍

太極拳是三分形式七分意，十分技巧在神氣。招為術，神為勢，有招無神招無力，招術神通才靈威。神力透心，神威難測，神光威嚴賽銳器。練太極拳一定要達到手、眼、身合步，精神氣意通。

2、 忌松散無力

松是太極拳之門，是太極拳練者入門的第一關，松是使關、節、椎松開，使肌、腱、膚擴張，讓氣血直達梢端。絕不是松散、松亂、松懈。

3、 忌僵硬練力

太極拳是用意不用力，是柔中藏剛，松是太極之門，僵硬是太極之絆，用氣滯氣，用力傷氣，是太極拳之大忌。

動作口訣

起勢攬雀單鞭揮，提手白鶴拗步推，

撇身捋擠搬攔捶，如封似閉第一回；

二組開合單鞭揮，肘底捶接轉身推，

穿梭蹬腳掩肱捶，野馬分鬃定勢歸；

三組云手獨立虎，貫耳夾在分腳內，

拍腳栽捶斜飛勢，下勢金雞穿掌回；

壓掌托掌馬步靠，捋擒穿掌七星錘，

跨虎擺蓮彎弓射，攬雀十手收勢回。

現狀及前景

隨著太極拳運動的發展和普及，各種形式的太極拳競賽活動日益頻繁。為此，原國家體委武術研究院于1989年組織了國內著名教練員、太極拳名家和部分優秀運動員，在原有的48式太極拳基礎上，創編了42式太極拳競賽套路。太極拳于1990年被定為亞運會武術比賽的規定內容，隨后不僅成為國家正式比賽項目，而且在國外迅速得到推廣，目前已經在世界范圍內廣為流傳。

%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"四十二式太極拳吸收了陳、楊、吳、孫式太極拳動作，以楊式太極拳","id":""},{"type":"text","text":"為基調","id":""},{"type":"text","text":"，動作外形嚴格規范，氣勢舒展大方，勁力剛柔相濟，速度勻速有變，形成了綜合性的特點。","id":""}],"text":"","id":"doxcnMY2GWm6WEgQ2OcPAaYTmEd"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"拳法教程詳解","id":""}],"text":"","id":"doxcnsyIyMWWUmiQgai3RbZ5HSb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第一段","id":""}],"text":"","id":"doxcn6asm0KUss4iMGKPhd2f8Oc"},{"type":"paragraph","children":[{"type":"text","text":"第一段以楊式動作為主，外形舒展大方，柔和緩慢。","id":""}],"text":"","id":"doxcniAIy44iAOIWCsq2tLSzMbU"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"一、起勢","id":""}],"text":"","id":"doxcnCOUqgaQqA2CIOOcAcqOUch"},{"type":"paragraph","children":[{"type":"text","text":"1、并腳站立：身體保持自然直立，兩腳并攏；兩手輕貼大腿側，頭頸端正，胸腹舒松，精神集中，呼吸自然，眼視前方。","id":""}],"text":"","id":"doxcnKSKqMmKMkyoGYpb12gtG0U"},{"type":"paragraph","children":[{"type":"text","text":"2、左腳開立：左腳向左輕輕開步，與肩同寬，腳尖朝前；兩手慢慢向前平舉，與肩同高，與肩同寬，手心向下。","id":""}],"text":"","id":"doxcnecEqWACWwumS0ko61ovcUd"},{"type":"paragraph","children":[{"type":"text","text":"3、屈膝按掌：上體正直，兩腿緩緩屈膝半蹲；兩掌下按，落于腹前，掌膝相對。 ","id":""}],"text":"","id":"doxcnoG2WYWei4YWQeQPsbTuNAc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"重心放在兩腿之間，兩臂下按和身體下蹲的動作要協調一致。屈膝要松腰、松胯，臀部不可凸出，兩臂要沉肩垂肘，手指自然微屈。","id":""}],"text":"","id":"doxcnAqskis4UCmYoWe8O7dzdMd"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"一、起勢","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/d7d8775d3b6b4c8aae09e298d61a2748","width":266},"text":"","id":"doxcn0CqikiMOwkGc0kc7FpXWih"},{"type":"paragraph","children":[{"type":"text","text":"（圖1：起勢）","id":""}],"text":"","id":"doxcngMSsuKCue2GQIT6FYrLzUe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二、","id":""},{"type":"text","text":"右攬雀尾","id":""}],"text":"","id":"doxcnE0agOyCUwWAeioah9ASfEb"},{"type":"paragraph","children":[{"type":"text","text":"1、丁步抱球：重心左移，身體右轉，右腳外撇；右臂屈抬，手心向下，左手翻轉向右劃弧至右腹前，手心向上，兩手相對如抱球狀；重心右移，左腳收回右腳內側；眼視右手。","id":""}],"text":"","id":"doxcnSEMEWewcKgmcgPP1xaL99e"},{"type":"paragraph","children":[{"type":"text","text":"2、弓步棚臂：上體左轉，左腳上步，重心前移成左弓步；左手前棚，與肩同高，手心向內，右手下按，落于胯旁，手心向下，兩臂微屈；眼視左臂。","id":""}],"text":"","id":"doxcnAoIwikoa8062mi5hp9wohd"},{"type":"paragraph","children":[{"type":"text","text":"3、丁步抱球：上體微左轉，右腳收至左腳內側；左手翻下右手翻上，兩手成抱球；眼視左掌。","id":""}],"text":"","id":"doxcnYqGGeooAqYIOktYFGQtls1"},{"type":"paragraph","children":[{"type":"text","text":"4、弓步搠臂：上體右轉，右腳向右邁出一步，腳跟著地，重心前移成右弓步；右臂前搠與肩同高，左臂下按，落于左胯旁；眼視右臂。","id":""}],"text":"","id":"doxcnKM4miuAmIi4IcLACbB0uKh"},{"type":"paragraph","children":[{"type":"text","text":"5、兩掌前伸：右掌前伸，掌心向下，左掌同時翻轉前送。","id":""}],"text":"","id":"doxcn4kSaqC6aU0sKmKXpWEu4ke"},{"type":"paragraph","children":[{"type":"text","text":"6、后坐下捋：重心后移；兩掌向下后捋至腹前。","id":""}],"text":"","id":"doxcnawCIC8IeeMQskO2h52R2SN"},{"type":"paragraph","children":[{"type":"text","text":"7、轉體搭手：右臂屈肘橫于胸前，掌心向內，左臂搭于右腕內側，掌心向外。","id":""}],"text":"","id":"doxcnieKG4yem0k8UYt9zQbqTIe"},{"type":"paragraph","children":[{"type":"text","text":"8、弓步前擠：重心前移成右弓步；兩手同時向前擠出，兩臂撐圓；眼視前方。","id":""}],"text":"","id":"doxcnKm8ii0SGWeI0WUAUB5OPwc"},{"type":"paragraph","children":[{"type":"text","text":"9、扣腳旋掌：重心左移，上體右轉，右腳上翹；右臂屈肘平劃弧至右肩前，左手隨右腕劃弧。","id":""}],"text":"","id":"doxcnESeWQMA2woOme6QiTAbb4c"},{"type":"paragraph","children":[{"type":"text","text":"10、丁步按掌：右腳內扣落地，上體微右轉，重心右移，左腳收回，腳尖著地成丁步；右掌向右立掌按出，掌心向外，左掌附于右腕內側；眼視右掌。","id":""}],"text":"","id":"doxcniiuUIQece8EEGaKwxKUHSf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"棚、捋、擠式要做出楊式的特點，舒展大方；云手要做出吳式的特點，圓活細膩；下按中的跟步要表現出孫式的輕靈。棚出時，兩臂前后均保持弧形，搠出、松腰、弓腿三者必須協調一致。下捋時，上體不可前傾，臀部不要凸出，兩臂下捋須隨腰旋轉，仍走弧線，左腳全腳掌著地。向前擠時，上體要正直，擠的動作要與弓腿相一致。","id":""}],"text":"","id":"doxcncy8wUOMsQwii6ax5PbAcEg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"二、","id":""},{"type":"text","text":"右攬雀尾","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/c1a5a1ba61fd432c8a8e0ca9034e1dc0","width":478},"text":"","id":"doxcnc42Ga0qU2Kog6VDoO24a8e"},{"type":"paragraph","children":[{"type":"text","text":"（圖2：右攬雀尾）","id":""}],"text":"","id":"doxcngoAGoaImggmYwHxMQzaHuh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三、左單鞭","id":""}],"text":"","id":"doxcnOY2Iuug2mc0OWkLcfXnClh"},{"type":"paragraph","children":[{"type":"text","text":"上體左轉，左腳向左邁一步，腳跟著地，重心前移成左弓步；右掌變勾，左掌經面前翻轉向前推出，掌心向前；眼視左掌。","id":""}],"text":"","id":"doxcnaYYUUQcyK62wgZK9SHVWPe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"左手向外翻掌前推時，要隨轉體，邊翻邊推出，上下肢動作要協調一致。單鞭時，上體保持正直，松腰，兩肩下沉，左肘與左膝上下相對。 ","id":""}],"text":"","id":"doxcnIgWscuSKiQkWSUw5UBfPSf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三、左單鞭","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/367ec7b454d443f7a3ca2f30a78dd720","width":479},"text":"","id":"doxcnKGSoeAyWAo4KhSdTgLWhBq"},{"type":"paragraph","children":[{"type":"text","text":"（圖3：左單鞭）","id":""}],"text":"","id":"doxcnoMQkSYGyeOGaiQ7IX1kYWn"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"四、提手","id":""}],"text":"","id":"doxcnsWoWQsS2Uiu8AJZgdch40f"},{"type":"paragraph","children":[{"type":"text","text":"1、扣腳擺掌：重心右移，上體右轉，左腳內扣；左掌向右平擺劃弧。","id":""}],"text":"","id":"doxcnqASIeamymGc48P9UpSb3Hh"},{"type":"paragraph","children":[{"type":"text","text":"2、虛步合提：重心左移；右勾變掌，兩手微提，上體右轉，右腳提轉，腳跟著地，腳尖上翹，成右虛步；兩手相合，左掌合于右肘內側；眼視右掌。","id":""}],"text":"","id":"doxcnks4604Y0QcGONDuxLUfeEX"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：收右腳與上肢合抱要協調一致。虛步時，右腳跟著地，兩臂微屈，沉肩垂肘，身體保持正直，要縮胯收臀，用腰帶動來回擺掌。","id":""}],"text":"","id":"doxcnE084AsawMCsgVmdySDFFJ5"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"四、提手","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/5cb2b581326849968eb3b918cdcd3a1f","width":511},"text":"","id":"doxcnwS2026EeSms2aWJGPK5Dtc"},{"type":"paragraph","children":[{"type":"text","text":"（圖4：提手）","id":""}],"text":"","id":"doxcnOy4qg6S0asgQalFC9jsKOe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"五、白鶴亮翅","id":""}],"text":"","id":"doxcnKUQ2ca6woS0YK2iK6LwAAc"},{"type":"paragraph","children":[{"type":"text","text":"1、轉身抱球：上體左轉，右腳稍后撤，腳尖內扣；兩手向左下方劃弧，同時插抱，左上右下。","id":""}],"text":"","id":"doxcnKcs8GGYO0gUmiGmBI2XCxg"},{"type":"paragraph","children":[{"type":"text","text":"2、轉腰帶掌：重心后移，上體右轉；兩手合轉。","id":""}],"text":"","id":"doxcnI8UM2UwQAOkQe6HWAAdQyb"},{"type":"paragraph","children":[{"type":"text","text":"3、虛步分掌：上體左轉，左腳稍內收，腳尖點地成左虛步；右掌上提，左掌下按，兩臂成弧形；眼視前方。","id":""}],"text":"","id":"doxcn4euiyqoUO4isElsN5mvLTb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"虛步時，上體保持正直，縮胯收臀。身體重心后移和右手上提，左手下按要協調一致。右手至于右額前，掌心向內，左掌按于左胯旁，掌心向下。","id":""}],"text":"","id":"doxcnmQyI8m4c0SMw4p7p2G8svf"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"五、白鶴亮翅","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/9a67f25761284298989bbfbd6cbd52e0","width":646},"text":"","id":"doxcnkeO8kEa8IyIaILI4m3ryoh"},{"type":"paragraph","children":[{"type":"text","text":"（圖5：白鶴亮翅）","id":""}],"text":"","id":"doxcnwweyssAwWi4Q8demhtlnQd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"六、","id":""},{"type":"text","text":"摟膝拗步","id":""}],"text":"","id":"doxcnIAyOsa4YIEwcAnYhbyN1Tf"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體劃弧：上體左轉；右手隨之向左向下劃弧至頭前下落。","id":""}],"text":"","id":"doxcnCOUmymiWwmki2LnVkovnre"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳托掌：上體右轉，右手向后劃弧至右前方，左手向右劃弧至右肋旁；左腳收回。","id":""}],"text":"","id":"doxcnO2qoYM6Ay00OQdWmWZiUjN"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步摟推：上體左轉，左腳上步，腳跟著地，重心前移，成左弓步；左手摟膝，右手推出；眼視右掌","id":""}],"text":"","id":"doxcnw6AsSyoYUgKG4joCx1LZkg"},{"type":"paragraph","children":[{"type":"text","text":"4、撇腳轉體：重心右移，左腳外撇，上體左轉，右手隨之向左劃弧，擺至左肋旁，左手向左上劃弧，舉至左前方。","id":""}],"text":"","id":"doxcn2scS2GqUe6qi0Ae5iQE4pf"},{"type":"paragraph","children":[{"type":"text","text":"5、收腳托掌：同前收腳托掌，惟左右相反。 ","id":""}],"text":"","id":"doxcnugCqIOqGGQaUoxcYeDXyU0"},{"type":"paragraph","children":[{"type":"text","text":"6、弓步摟推：同前弓步摟推，惟左右相反。","id":""}],"text":"","id":"doxcnYuecMaSWCGKIqtWT9XPqub"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：摟膝、推手與左腿上步屈膝弓步要協調一致。弓步時，兩腳橫間距離約30厘米。推掌時，須沉肩垂肘、坐腕舒掌，身體不可前俯后仰，要以腰帶動兩臂運轉。","id":""}],"text":"","id":"doxcnQswqs8UOwWsKKHm0K7vEob"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"六、","id":""},{"type":"text","text":"摟膝拗步","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/5ea89d09b1144ca3895938af44eb4e64","width":626},"text":"","id":"doxcn64S88em8Ak602bji4IdUxe"},{"type":"paragraph","children":[{"type":"text","text":"（圖6：摟膝拗步）","id":""}],"text":"","id":"doxcnmoCAgUQuIEIw6oCqCDK0Tg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"七、撇身捶","id":""}],"text":"","id":"doxcnWe0m0wKmKcCge6AxmDGlsh"},{"type":"paragraph","children":[{"type":"text","text":"1、轉身分掌：重心后移，右腳外撇，上體右轉；左手前伸，右手向后。","id":""}],"text":"","id":"doxcnokEa4qWqse2Ektz9Pubrdh"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳掛拳：左腳收回；左手握拳，落于腹前，右手向前劃弧，附于左臂內側。","id":""}],"text":"","id":"doxcn0EGC2IKoWY4wqk29yMog8f"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步撇拳：上體微左轉，左腳上步，腳跟著地，重心前移，成左弓步；左拳經面前撇打，拳心斜向上，右手附于左臂內側；眼視左拳。","id":""}],"text":"","id":"doxcnW0kkEMgeuwoOqyrsAVzhXb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"收腳與上肢劃弧要協調配合，弓腿撇拳要隨腰轉動，上下一致。","id":""}],"text":"","id":"doxcnusMogYWMsyqSmYgoGC2G5f"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"七、撇身捶","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/aba3ccb5a72a4a59b4ea70cb91adfc36","width":633},"text":"","id":"doxcnMO2YeeuAAgeq6xbHIVIb6c"},{"type":"paragraph","children":[{"type":"text","text":"（圖7：撇身捶）","id":""}],"text":"","id":"doxcngOeIi6mkAamQWIjbj9dLDe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"八、捋擠勢","id":""}],"text":"","id":"doxcnImG4Iq4UYoaKKUtkXk9Yac"},{"type":"paragraph","children":[{"type":"text","text":"1、扣腳變掌：重心稍后移，左腳尖內扣，上體右轉；左拳變掌，右掌向右劃一平弧，收于左臂內側。","id":""}],"text":"","id":"doxcn4Kq2y202WWoe67VkVpVBdf"},{"type":"paragraph","children":[{"type":"text","text":"2、轉體抹掌：重心前移，成左弓步；右掌平抹劃弧穿出，掌心向下，左掌落于右肘內下，掌心向上。","id":""}],"text":"","id":"doxcnWY2o8wMSUKIE87Sx51j5De"},{"type":"paragraph","children":[{"type":"text","text":"3、收腳捋掌：兩掌后捋，右掌至腹前，左掌至胯旁，右腳收回。","id":""}],"text":"","id":"doxcnugoiWYeMceKwIjfbFfEoeb"},{"type":"paragraph","children":[{"type":"text","text":"4、上步搭手：右腳向右前方上步，腳跟著地；同時兩臂交叉，收于胸前，掌心相對。","id":""}],"text":"","id":"doxcnCkU46UUSoSg4eO4bnCpazb"},{"type":"paragraph","children":[{"type":"text","text":"5、弓步前擠：重心前移，成右弓步；兩臂擠出，右掌心向內，左掌貼于右腕內側，掌心向外；眼視右掌。","id":""}],"text":"","id":"doxcngMm02UY8WKWicDN4WBSdvb"},{"type":"paragraph","children":[{"type":"text","text":"6、扣腳開掌：重心后移，右腳尖內扣，上體左轉；右掌翻轉向上，左掌劃一小弧從右前臂上穿出。","id":""}],"text":"","id":"doxcnGqkIKCai6q0SgTZSC0z1Lb"},{"type":"paragraph","children":[{"type":"text","text":"7、轉體抹掌：同前轉體抹掌，惟左右相反。","id":""}],"text":"","id":"doxcnGoQY6OOkG0K2MLwpMduVzb"},{"type":"paragraph","children":[{"type":"text","text":"8、收腳捋掌：同前收腳捋掌，惟左右相反。","id":""}],"text":"","id":"doxcnYUCuWSoIwguISvUB3lH6sb"},{"type":"paragraph","children":[{"type":"text","text":"9、上步搭手：同前上步搭手，惟左右相反。 ","id":""}],"text":"","id":"doxcneu2M6eaomEgC8ZAEE9Fw3f"},{"type":"paragraph","children":[{"type":"text","text":"10、弓步前擠：同前弓步前擠，惟左右相反。","id":""}],"text":"","id":"doxcnY0SGSoossKAuew8AXeR7fd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"兩掌劃弧要隨腰轉動。兩臂后捋要走弧形。弓步和前擠要協調一致，兩臂撐圓。弓步時上體保持正直，松腰收臀。","id":""}],"text":"","id":"doxcnOMMmU6Esaswsw1HXSaEgdf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"八、捋擠勢","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/0971dbe470be4061b7ff4f600f4a9e14","width":478},"text":"","id":"doxcnQeYYaqIMQc2kYttzXO1cmh"},{"type":"paragraph","children":[{"type":"text","text":"（圖8：捋擠勢）","id":""}],"text":"","id":"doxcnauIguMYQy4GOqGYiADNZlf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"九、進步搬攔捶","id":""}],"text":"","id":"doxcnOcs2yYAm8IuKOZCqGOzGqM"},{"type":"paragraph","children":[{"type":"text","text":"1、后坐分掌：重心后移，左腳外撇，上體左轉；左掌向下劃弧，右掌前伸。 ","id":""}],"text":"","id":"doxcnm8QWequ2eSioYT00sGUvOc"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳按掌：重心前移，右腳收回；右手變拳向下劃弧收于腹前，拳心向下；左掌劃弧收于體前，掌心向下。","id":""}],"text":"","id":"doxcnEUAkYi66wyY0dIFoBK9WqP"},{"type":"paragraph","children":[{"type":"text","text":"3、上步搬拳：右腳上步，腳跟著地，腳尖外撇；右拳經左臂內側翻轉搬出，左掌下按右胯旁。","id":""}],"text":"","id":"doxcniKS0KQqeuGEemxzIVvwXqb"},{"type":"paragraph","children":[{"type":"text","text":"4、轉身攔掌：重心前移，上體右轉；左腳向前上一步，腳跟落地，右拳向右劃弧收至腰間，左掌向左向前劃弧至體前。","id":""}],"text":"","id":"doxcnkYmE0s0k8MYWAJpH7DrzIb"},{"type":"paragraph","children":[{"type":"text","text":"5、弓步打捶：重心前移，成左弓步；右拳打出，左掌收于右臂內側；眼視右拳。 ","id":""}],"text":"","id":"doxcn2EoMakEqesI8EN44NIikDe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：右臂搬拳和左腳上步要協調配合。左臂攔時，上體保持正直。右拳向前打出時，右肩隨拳略向前引，沉肩垂肘，右臂微屈。","id":""}],"text":"","id":"doxcnaE0Uu6UI8S8IKQWuyQgINf"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"九、進步搬攔捶","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/c585e2b5eead4fa79335e91349d61adb","width":627},"text":"","id":"doxcncc4QkquoYgSw8LzYiR2Ode"},{"type":"paragraph","children":[{"type":"text","text":"（圖9：進步搬攔捶）","id":""}],"text":"","id":"doxcnIYC8e8wMgmScaLHFMYAfYh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"十、如封似閉","id":""}],"text":"","id":"doxcnuowQy4ImUiko2RKw8puVPf"},{"type":"paragraph","children":[{"type":"text","text":"1、穿手翻掌：左掌從右前臂下穿出，掌心向上，右拳隨之變掌，掌心也轉向上。","id":""}],"text":"","id":"doxcnOs0om4KYYCS6OkAMFOIG1b"},{"type":"paragraph","children":[{"type":"text","text":"2、后坐收掌：上體后坐，重心后移，左腳尖上翹；兩臂后引，兩掌收至腹前。","id":""}],"text":"","id":"doxcnEoqICYeoSegoiyO4ZOeUke"},{"type":"paragraph","children":[{"type":"text","text":"3、跟步按推：重心前移，右腳上半步成右丁步，腳尖點地，兩腳相距約10厘米；兩手前按，與肩同寬，掌心向前；眼視兩掌。","id":""}],"text":"","id":"doxcnIMQMqgGQIgMYWS81ooCqAh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"身體后坐時須松腰、松胯，不要后仰凸臀。兩臂隨身回收時，肩肘略向外松開，不要直著抽回。兩手推出和上步要協調一致，上步、跟步要表現孫式的輕靈。 ","id":""}],"text":"","id":"doxcnqGOkkc4OY6Ssawzl3BP7vg"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"十、如封似閉","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/e7233237539044ef85dca485d7b5648d","width":646},"text":"","id":"doxcn2OgSE4c8MqGmYRZy8PCbhe"},{"type":"paragraph","children":[{"type":"text","text":"（圖10：如封似閉）","id":""}],"text":"","id":"doxcnA2OU48CGsUsgM7U3vTPECf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第二段","id":""}],"text":"","id":"doxcnY2o2EmIoiWuw4qFljfXNGb"},{"type":"paragraph","children":[{"type":"text","text":"第二段突出了吳式太極拳的手法、孫式太極拳的步法以及陳式太極拳的發力動作特點。","id":""}],"text":"","id":"doxcnyEQWGC0OmQAEuUevVpncJg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"十一、開合手","id":""}],"text":"","id":"doxcn8ywUUoGWA06YovbSLVglmc"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體開掌：以左腳跟和右腳掌為軸，右轉90度仍成丁步；兩掌翻轉掌心相對，屈收胸前，與肩同寬。","id":""}],"text":"","id":"doxcnau0mQaCekaA0maZpWYXk3g"},{"type":"paragraph","children":[{"type":"text","text":"2、提踵合掌：重心移向左腿，右腳跟提起；同時兩掌相合，與頭同寬，掌心相對；眼視兩掌中間。","id":""}],"text":"","id":"doxcnsyAmkSsq6sua8c6sDU1CNG"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：轉體時，表現孫式步法和手法的特點，上下肢要協調配合。完成時，身體保持正直，兩臂要沉肩垂肘。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖11）","id":""}],"text":"","id":"doxcnMwiYUU0yCmgwUL3Dn2JV5d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"十二、右單鞭","id":""}],"text":"","id":"doxcncSmgg6GWewQCKoQ6la9xWc"},{"type":"paragraph","children":[{"type":"text","text":"1、開步轉掌：右腳向右橫開一步，腳跟著地；兩臂內旋，兩掌虎口相對，掌心向外。","id":""}],"text":"","id":"doxcnMaEUaAkoOUISote4mvHHbf"},{"type":"paragraph","children":[{"type":"text","text":"2、弓步分掌：重心右移，成右側弓步（橫襠步）；兩掌分開，平舉身體兩側，掌心向外，眼視右掌。","id":""}],"text":"","id":"doxcnwUesEcMMmCK4G0MyxXV6uf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"完成時，上體保持正直，松腰收臀。橫襠步要注意身體重心偏向右腿。","id":""}],"text":"","id":"doxcn8Sc8OOWqAC4sYNfcon7PPd"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"十二、右單鞭","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/cda29abb1dfc49579773c5466088552e","width":682},"text":"","id":"doxcnGs4qQy0sGkigg1FfXJQmie"},{"type":"paragraph","children":[{"type":"text","text":"（圖11：開合手、右單鞭）","id":""}],"text":"","id":"doxcnAEWa8WgI4oe0uNzMWj28sb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"十三、肘底捶","id":""}],"text":"","id":"doxcnYk0IQ6OMygI684WcQhWBMb"},{"type":"paragraph","children":[{"type":"text","text":"1、收腳抱球：重心左移；左臂向左、向下劃弧；右臂向內掩裹劃弧至右肩前，重心右移，上體右轉，左腳收回；兩手翻轉，掌心兩對，兩手合抱，右上左下。","id":""}],"text":"","id":"doxcnAAkacMsQCIScUbpXcp5H1f"},{"type":"paragraph","children":[{"type":"text","text":"2、上步分掌：左轉上步，腳跟著地；左掌向前劃弧，掌心向內，右手下落至右胯旁。","id":""}],"text":"","id":"doxcnAAO2QuIww4YwOGDYKJVDLb"},{"type":"paragraph","children":[{"type":"text","text":"3、跟步擺掌：重心前移，右腳跟半步，腳掌落地；左手收腰，右手向前。","id":""}],"text":"","id":"doxcnogigIOsoakqoMxKCeyf1nb"},{"type":"paragraph","children":[{"type":"text","text":"4、虛步握拳：重心后移，左腳進步，腳跟著地，成左虛步；左手經右腕上劈出立掌，右掌握拳，收于左肘下方；眼視左掌。","id":""}],"text":"","id":"doxcnUYeCaOmsi04MiKAN2p6Pqd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：邁左腳和兩臂運轉與身體左轉協調一致。左腿站穩后，右腳再跟進。重心后坐和劈出立掌成虛步要協調連貫。","id":""}],"text":"","id":"doxcnUGqa2aWU0m0YqmC1gd6Uvg"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"十三、肘底捶","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/81c59ae3896346dfb2419981d47a026d","width":266},"text":"","id":"doxcnkwO2gsAcIme2wlHbm2hZEb"},{"type":"paragraph","children":[{"type":"text","text":"（圖12：肘底捶）","id":""}],"text":"","id":"doxcn8C0gQIySgw2IwzZOsVRLWg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"十四、轉身推掌","id":""}],"text":"","id":"doxcnqOWiwOmU6goaEpqywPWtkd"},{"type":"paragraph","children":[{"type":"text","text":"1、撤步舉掌：左腳撤至右腳后，腳掌著地；右拳變掌上舉，左掌翻轉下落胸前。","id":""}],"text":"","id":"doxcni60MW2KcGIuuQnPJ3iCzVb"},{"type":"paragraph","children":[{"type":"text","text":"2、轉體屈肘：以右腳跟、左腳掌為軸，左轉90o，重心仍在右腿；左掌下落，右掌屈收。","id":""}],"text":"","id":"doxcnQuSo8yCiiamcgdaQNidnfh"},{"type":"paragraph","children":[{"type":"text","text":"3、上步摟掌：左腳向前偏左上步，腳跟著地；右掌屈收至右耳側，左掌向左劃弧。","id":""}],"text":"","id":"doxcn4aeI02uwCo2Ioenfc4N93I"},{"type":"paragraph","children":[{"type":"text","text":"4、跟步推掌：重心前移，右腳跟上，腳掌著地，成右丁步；左掌摟膝，按于左胯旁，右手推出，掌心向前；眼視右掌、","id":""}],"text":"","id":"doxcnyQuu4aQKUsukUTI7UYBEpc"},{"type":"paragraph","children":[{"type":"text","text":"5、轉體屈肘：同前轉體屈肘，惟左右相反。","id":""}],"text":"","id":"doxcniemqAyeEIMUme4XxOjjjUf"},{"type":"paragraph","children":[{"type":"text","text":"6、上步摟掌：同前上步摟掌，惟左右相反。","id":""}],"text":"","id":"doxcnuy4QiyQqSMQ22pQKGjHaDg"},{"type":"paragraph","children":[{"type":"text","text":"7、跟步推掌：同前跟步推掌，惟左右相反。","id":""}],"text":"","id":"doxcn8gIGaOM4sCimms0VY12W4f"},{"type":"paragraph","children":[{"type":"tex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","id":""}],"text":"","id":"doxcnW6oksOMkaeeMi6HdFMPfNe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"屈膝弓腿與前伸探掌要協調一致，上體保持平穩。兩臂劃弧要經腹前隨腰轉動。獨立提膝，支撐腿膝微屈，上體保持中正，提膝腳尖上翹內扣，表現出吳式風格。","id":""}],"text":"","id":"doxcnce8agCuacqUG8CNih8d1xc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"二十、獨立打虎","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/16f1fe8252bf4964b1b2427c7f6cfdd6","width":508},"text":"","id":"doxcnSmSkmG6IwUcCAQWr7jLJob"},{"type":"paragraph","children":[{"type":"text","text":"（圖19：獨立打虎）","id":""}],"text":"","id":"doxcnsKCUuIKquqoeOO0D42JCud"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十一、右分腳","id":""}],"text":"","id":"doxcnG6KaceqG66cI8xqKgvnPnf"},{"type":"paragraph","children":[{"type":"text","text":"1、落腳抱掌：上體微右轉，右腳內收，腳尖下垂；兩拳變掌疊抱胸前，右掌在外，掌心皆向內。","id":""}],"text":"","id":"doxcnSCOYoUquE2go4RTpmaYmJh"},{"type":"paragraph","children":[{"type":"text","text":"2、分腳分掌：右腳腳尖向右前方，展平踢出，高過腰部；兩臂同時向左右劃弧分開，掌心皆向外，兩臂撐舉；眼視右掌。","id":""}],"text":"","id":"doxcniyueOkeWuqqKG0gQF3R0Zg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：身體要穩定，不可前俯后仰。分腳方向與正方向約30o，分手與分腳動作須協調一致，右臂與右腿上下相對。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖20）","id":""}],"text":"","id":"doxcnCOGGkm2yawmQc9Uk8m3zIf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十二、雙峰貫耳","id":""}],"text":"","id":"doxcnq4q0ymWMKM6UnBOsn3y5p9"},{"type":"paragraph","children":[{"type":"text","text":"1、 屈膝沉肘：右腿屈膝小腿回收，腳尖下垂；兩掌平行劃弧落于右膝上方。 ","id":""}],"text":"","id":"doxcn2oUkqusuosgSy0E30Hx3Xg"},{"type":"paragraph","children":[{"type":"text","text":"2、上步落拳：右腳前落，腳跟著地；兩掌變拳，收于腰間。","id":""}],"text":"","id":"doxcnGoGaaAEeuOUScLsjCHZw4b"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步雙貫：重心前移，成右弓步；兩拳同時劃弧貫打，與頭同寬，高于耳齊；眼視前方。","id":""}],"text":"","id":"doxcnew2y8saK0O0SCQkV6GZyBb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：完成姿勢頭頸正直，松腰、松胯，兩拳松握，沉肩垂肘，兩臂保持弧形。兩臂半屈成鉗形。","id":""}],"text":"","id":"doxcnwCe00so68wMCAxHqkEFpVd"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"二十二、雙峰貫耳","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/b44d3f5cb20d4570bb061797a1054b9a","width":266},"text":"","id":"doxcncqYKQM4magAEcppsIU7ZCg"},{"type":"paragraph","children":[{"type":"text","text":"（圖20：右分腳、雙峰貫耳）","id":""}],"text":"","id":"doxcnGuGIs0yYMoMc67BY8UpCre"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十三、左分腳","id":""}],"text":"","id":"doxcnq8CcIowUCiWIcxnpcY0zrc"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體分掌：重心后移，右腳外撇，上體右轉；兩拳變掌左右分開。","id":""}],"text":"","id":"doxcnsYSGISKi6O08uMmpIYINrh"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳抱掌：重心前移，左腳內收，上體微左轉；兩掌劃弧交叉胸前，左掌在外。","id":""}],"text":"","id":"doxcnay4UIM8yUsGohKYd5jGYgg"},{"type":"paragraph","children":[{"type":"text","text":"3、分腳分掌：右腿站穩，左腿屈提，左腳尖向正前方，展平踢出，高于腰部；兩掌左右劃弧分開，掌心向外，兩臂撐舉；眼視左掌。","id":""}],"text":"","id":"doxcnO2CCwSGkaEKQkhIaHhJHOc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：同右分腳要點相同。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖21）","id":""}],"text":"","id":"doxcn4sScSKE6ouKAkJ3CrDn3hh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十四、轉身拍腳","id":""}],"text":"","id":"doxcn8qQscqiGu4eS8lOnBMkNfg"},{"type":"paragraph","children":[{"type":"text","text":"1、落腳轉身：收左小腿，以右腳為軸，身體右后轉，左腳尖內扣落地，兩掌向腹前劃弧下落。","id":""}],"text":"","id":"doxcnA2wy8iUiw0GGu0z0EKx9Ic"},{"type":"paragraph","children":[{"type":"text","text":"2、轉體抱掌：重心左移，身體繼續右后轉，側對正前方，右腳轉正，腳尖點地；兩掌交叉抱于胸前，右手在外。","id":""}],"text":"","id":"doxcnGIYQu440yuI6Wctfx2bekg"},{"type":"paragraph","children":[{"type":"text","text":"3、獨立拍腳：左腿支撐，右腳踢擺，腳面展平；右掌擊拍，左掌向后劃弧分開；眼視右掌。","id":""}],"text":"","id":"doxcnI82SyC80wg4wOySctXzpLe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"身體右后轉與右腳尖落地，和兩臂劃弧要協調配合。上體保持正直，不可前傾、凸臀。拍腳方向與正前方方向一致。","id":""}],"text":"","id":"doxcnAaYoQggaMe0C6G3vKxIKSf"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"二十四、轉身拍腳","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/0093aeb9bcbc48d8abaec7c85341989e","width":266},"text":"","id":"doxcneOwUm26IWkgqmeTu78r5Ld"},{"type":"paragraph","children":[{"type":"text","text":"（圖21：左分腳、轉身拍腳）","id":""}],"text":"","id":"doxcnGiUAg48MocWIK09gB88wEb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十五、進步栽捶","id":""}],"text":"","id":"doxcn8IOs8ogYku4ACmzTV6SQad"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體擺掌：右腿屈收，右腳前落，腳尖外撇，上體右轉，重心前移；左掌下落至胸前，右掌下落至腰間。","id":""}],"text":"","id":"doxcnSoyS0YEOM4w2UP70RbSvxe"},{"type":"paragraph","children":[{"type":"text","text":"2、弓步栽捶：左腳上步，腳跟著地，重心前移，成右弓步；左掌向下劃弧經左膝上方摟過，按于左胯旁，右掌變拳經右耳側向前下方打出；眼視右拳。 ","id":""}],"text":"","id":"doxcnqUOw4ckM6WiY0KzFEk9ivd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"落地轉身后和兩臂劃弧要協調一致。左弓步打拳時，要松腰、松胯，不要凸臀。","id":""}],"text":"","id":"doxcnUwWekoUqUO8koTfkFQ5W2d"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"二十五、進步栽捶","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/ea017c26e051498db9a525727385aa87","width":266},"text":"","id":"doxcnkUq08e0mKsIIEjVX5789ig"},{"type":"paragraph","children":[{"type":"text","text":"（圖22：進步栽捶）","id":""}],"text":"","id":"doxcnIiaqYM868IWAiuYHLmrAMe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十六、斜飛勢","id":""}],"text":"","id":"doxcnK2aMomkuIoasrkhmDdwKve"},{"type":"paragraph","children":[{"type":"text","text":"1、轉身分掌：重心后移，左腳外撇，上體左轉；兩掌左右劃弧分開。","id":""}],"text":"","id":"doxcn06Iq6ikg6ekI418K9O7GKf"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳合掌：右腳收至左腳內側；兩掌向內外劃弧交叉合抱，左臂在上。","id":""}],"text":"","id":"doxcnasiKWu8sGoyQQRzSUqZbgf"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步分靠：右腳向右側開步，腳跟落地，重心前移，成右弓步(橫襠步)身體略右傾；兩掌分開，眼視左掌。","id":""}],"text":"","id":"doxcnWa86cKa60q8IOD3N8L941E"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"右肩向右傾靠時，勁要起于腳、發于腿、主宰于腰，通過身體由肩到肘、由肘到手節節貫串地靠出，身手步協調一致。身體傾斜時，腰要保持中正，表現出吳式的斜中寓正特點。","id":""}],"text":"","id":"doxcnUK60cSmW2Gi4UZzUEqxCPb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"二十六、斜飛勢","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/36ae2fb3e4f44233a7a7bab4f0f85ede","width":534},"text":"","id":"doxcnIwwkc6SWKyysBfWFBPhIzb"},{"type":"paragraph","children":[{"type":"text","text":"（圖23：斜飛勢）","id":""}],"text":"","id":"doxcnoYOeyWKASmiQAt7Yw4nkZg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十七、單鞭下勢","id":""}],"text":"","id":"doxcnUUegmCsMoQMwMraRCGqtmb"},{"type":"paragraph","children":[{"type":"text","text":"1、勾手擺掌：重心左移，上體左轉，右腳跟外展；右手左擺，左手提勾。","id":""}],"text":"","id":"doxcn4kM4EMmOeEAMEJMkRx5Blg"},{"type":"paragraph","children":[{"type":"text","text":"2、仆步穿掌：左腿全蹲，右腿鋪直，上體右轉，成右仆步；右掌順右腿內側穿出，掌心向外；眼視右掌。","id":""}],"text":"","id":"doxcnUAAkAmmee6aMgLZnTokdRg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"仆步時，兩腳跟不拔跟，右腿伸直。下勢時，上體不可前傾低頭，臀部凸出，身體要保持正直。","id":""}],"text":"","id":"doxcnosU2UecEqOmYuiLWYsDoaf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"二十七、單鞭下勢","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/b6c2b5711ae14baeb54d628b4bea3294","width":544},"text":"","id":"doxcnAmq0OKu2wWAAaqqeHXDrEf"},{"type":"paragraph","children":[{"type":"text","text":"（圖24：單鞭下勢）","id":""}],"text":"","id":"doxcnCsO6UsIG8UIawvXSXjqj8c"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十八、金雞獨立","id":""}],"text":"","id":"doxcngKUmMk6YimcsaegI91KC7g"},{"type":"paragraph","children":[{"type":"text","text":"1、弓步挑掌：上體右轉，重心前移，右腳尖外展，左腳尖內扣，左腿蹬直，右腿屈弓，成右弓步；右掌上挑，左臂下落身后，勾尖向上。","id":""}],"text":"","id":"doxcnEUeWwSUK8w6QYPSThHa8ee"},{"type":"paragraph","children":[{"type":"text","text":"2、獨立挑掌：重心前移，左腿提起，右腿站穩，成右獨立；左掌上挑，成側立掌，右掌下按于右胯旁；眼視左掌。","id":""}],"text":"","id":"doxcn8EO6iqQeAmOWe6UI6k4bUb"},{"type":"paragraph","children":[{"type":"text","text":"3、獨立挑掌：右腿稍屈，左腳落于右腳后方，重心后移，再上體左轉，右腿屈提，腳尖下垂，左腿站穩，成左獨立步；左掌下按左胯旁，右掌上挑；眼視右掌。 ","id":""}],"text":"","id":"doxcnW2UWEocuE2sWAfkOw2FoHb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：獨立時，提膝腿要和起立腿要協調一致。要沉肩墜肘、坐腕，肘與膝合，上下成垂直，支撐腿不要伸直。左右獨立變換時，落腳和屈膝要同時。","id":""}],"text":"","id":"doxcnq6SISkayUGOEAn67IuqCXg"},{"type":"image","attrs":{"height":480,"note":[{"type":"text","text":"二十八、金雞獨立","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/484cc1bd756d42399c08b581b1f867f1","width":738},"text":"","id":"doxcn4OsioAW0gY8AQ524cQVkDh"},{"type":"paragraph","children":[{"type":"text","text":"（圖25：金雞獨立）","id":""}],"text":"","id":"doxcnoWAUI6KWmSE8YNTbHeiYef"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"二十九、退步穿掌","id":""}],"text":"","id":"doxcn4gkqgcAKwQCA86fsMyIysc"},{"type":"paragraph","children":[{"type":"text","text":"左腿稍屈，右腳后撤，落地蹬直，左腳擰正，成左弓步；左掌經右掌上穿出，掌心向上，右掌下按，橫于左肘內側下方；眼視左掌。","id":""}],"text":"","id":"doxcnGiIScsk84O0Yu0VVp9O2Tf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：上體保持正直，須松腰收臀。穿掌和后撤步，上下要協調一致。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖26）","id":""}],"text":"","id":"doxcnCkwM00YSM6wEIJ39GhtJCg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第四段","id":""}],"text":"","id":"doxcnswMEQ2Qqo80o0Wzcsv9cXc"},{"type":"paragraph","children":[{"type":"text","text":"第四段以四十八式太極拳中的第四段為主體，表現楊式特點。","id":""}],"text":"","id":"doxcnaKG2um8Ks84qqGIWlUXomf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十、虛步壓掌","id":""}],"text":"","id":"doxcnEOE4A4iYMqo6sZPYc7kekh"},{"type":"paragraph","children":[{"type":"text","text":"1、扣腳轉身：重心后移，身體稍右轉，左腳內扣；右掌收至腹前，左掌上舉于面前。","id":""}],"text":"","id":"doxcnqkiiWuqYUqYYugwfo7A9Vc"},{"type":"paragraph","children":[{"type":"text","text":"2、虛步按掌：重心左移，身體右后轉，右腳腳尖點地成右虛步；左手經面前俯身橫掌下壓，右掌經腹下按右胯旁；眼視前下方。","id":""}],"text":"","id":"doxcncs6yiKc86uK6iR1Nhcjqab"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"橫掌下壓和虛步要協調一致。下壓時上體向下松沉微向前俯，左掌在右膝上方，右掌在右胯旁。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖26）","id":""}],"text":"","id":"doxcnOauGeQYMqGMC8VSE3k6Qud"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十一、獨立托掌","id":""}],"text":"","id":"doxcnQo6U8qkqKiwas39TzC8c0d"},{"type":"paragraph","children":[{"type":"text","text":"左腿蹬地，右腿屈提，成左獨立步；右掌上托，左掌側撐；眼視右掌。 ","id":""}],"text":"","id":"doxcnqas0mAAku0W6uCP8eFxMad"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：獨立托時，要頂頭立腰，左腿微屈。右掌掌心向上與胸同高，左掌與肩同高，掌心向外。","id":""}],"text":"","id":"doxcnK04Oui2swKuUIPEnjEEHWg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十一、獨立托掌","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/6476667ef60141e199bb55b35049a325","width":478},"text":"","id":"doxcn6Is4WkAmySY6m1Hb2pHOg9"},{"type":"paragraph","children":[{"type":"text","text":"（圖26：退步穿掌、虛步壓掌、獨立托掌）","id":""}],"text":"","id":"doxcn4w6GSQaYQMs8yZ3oCA8chb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十二、馬步靠","id":""}],"text":"","id":"doxcnymE2oSSsoCSeiAdmGWBnsf"},{"type":"paragraph","children":[{"type":"text","text":"1、落步托掌：右腳前落，重心前移，左腳收回，上體右轉；右掌下捋向右上方劃弧，左掌向上、向右劃弧，向下變拳至腹前。","id":""}],"text":"","id":"doxcnaQWye2Yq2QuwL3VEaS8Cg4"},{"type":"paragraph","children":[{"type":"text","text":"2、馬步靠臂：上體左轉，左腳向左斜前上步，成半馬步；左臂前靠，右掌經面向前擠靠，附于左上臂內側；眼視左前方。","id":""}],"text":"","id":"doxcnOmcKYyiYcwUCAZtsO3El4d"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：上步擠靠，重心下沉，左臂與腰腿同時發力，協調一致。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖27）","id":""}],"text":"","id":"doxcny0gSmuk8wqoGE99P4KYEZe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十三、轉身大捋","id":""}],"text":"","id":"doxcnssKqg66EkQ4mGwBRATvCFb"},{"type":"paragraph","children":[{"type":"text","text":"1、擺腳旋掌：重心后移，左腳尖抬起；兩手同時微向后帶。","id":""}],"text":"","id":"doxcncmiE8iiu0AYYyWwqTxd4bg"},{"type":"paragraph","children":[{"type":"text","text":"2、上步托掌：左腳外撇，上體左轉，重心前移，右腳上步扣腳，兩腳并步，伸膝抬高；左臂內旋，屈肘提至胸前，右臂外旋舉于身體右側。","id":""}],"text":"","id":"doxcnuESQikeOcCQuamohAeRdse"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步滾肘：右腳為軸，身體左轉，左腳后撤；兩掌隨身，向左平捋，重心左移，右腳跟外展，右腿蹬直，成左側弓步（橫襠步）；兩掌握拳，左拳收腰，右臂屈肘，滾肘壓臂；眼視右拳。","id":""}],"text":"","id":"doxcn8kskuWIOsUio0YAN0n9rqh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點","id":""},{"type":"text","text":"：上體保持正直，不要前俯。弓步和滾肘壓臂上下協調配合。滾肘壓臂力點在前臂上。","id":""}],"text":"","id":"doxcnQegqcOIoyEICOOAahBgKJh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十三、轉身大捋","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/dc0829e305cb4620a98f7a1e40e2f4f2","width":478},"text":"","id":"doxcnCC2uuicoCWY4YnRRbXoMvc"},{"type":"paragraph","children":[{"type":"text","text":"（圖27：馬步靠、轉身大捋）","id":""}],"text":"","id":"doxcne8UcIIkuyECWqyYH67n26f"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十四、歇步擒打","id":""}],"text":"","id":"doxcnGksuQKw6gUgGOcFMqHTKPf"},{"type":"paragraph","children":[{"type":"text","text":"1、擰臂穿拳：上體右轉，重心右移，右臂內旋，右拳上撐，左拳向身體左后方穿出。","id":""}],"text":"","id":"doxcnKAasMGI6iiAq4RbFAMNWuf"},{"type":"paragraph","children":[{"type":"text","text":"2、歇步打拳：上體左轉，重心前移，右腳向前蓋步，兩腳交叉屈蹲成歇步；左拳變掌向前劃弧，然后變拳，收于腹前，右拳經腰從左前臂上向前下打出，拳心向上，眼視右拳。","id":""}],"text":"","id":"doxcnWyiyeOi4yYEI29XaFUBTWc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"歇步時，兩腿交叉，兩膝靠攏全蹲，右腳全腳著地，腳外展，左腳前腳掌著地。臀部接近后腳跟。動作全過程是在腰的擰旋中帶動手臂旋轉完成。","id":""}],"text":"","id":"doxcn8uMm8Miwk8CiYDwBTOQBxe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十四、歇步擒打","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/7fc1dec5add3477e9ebd50396b7f7695","width":478},"text":"","id":"doxcnm4QyGI2cm0aoU1nACoM6Zq"},{"type":"paragraph","children":[{"type":"text","text":"（圖28：歇步擒打）","id":""}],"text":"","id":"doxcnMi06wC8oS8o4K0zcj6TUkg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十五、穿掌下勢","id":""}],"text":"","id":"doxcnECgegIwOWwgUKQQWmE5Upb"},{"type":"paragraph","children":[{"type":"text","text":"1、收腳擺掌：上體右轉，左腳收回；兩拳變掌，翻掌向上擺動。","id":""}],"text":"","id":"doxcnguWYS4MYeSWOMvTQzVBRuf"},{"type":"paragraph","children":[{"type":"text","text":"2、仆步穿掌：上體右轉，右腿屈蹲，左腿向左側伸出，成左仆步；兩掌向右劃弧，經面前從右側繞轉下落，順左腿內側穿出，左前右后；眼視左掌。 ","id":""}],"text":"","id":"doxcnyiQQSwioOGegaYMm5S4icc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"下勢時，身體保持正直，不可前俯低頭和臀部凸出。兩臂劃弧和重心移動要協調一致。穿掌和下勢要連貫、圓活，掌指朝前。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖29）","id":""}],"text":"","id":"doxcnIoAWaoyGwWgqsz8O00UA4f"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十六、上步七星","id":""}],"text":"","id":"doxcnY2OmuqsEUqOGYnuNQGZgTm"},{"type":"paragraph","children":[{"type":"text","text":"重心前移，上體左轉，左腳外撇，右腳上步，成右虛步；兩掌變拳，向上架起，兩拳交叉，右手在外；眼視左拳。","id":""}],"text":"","id":"doxcnmkKEwgam6I6EIvahrPwfxf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"虛步時，身體保持正直，要縮胯收臀。在拳上架時，要如棚打，不要做成向前向上揚的動作，兩肩要松沉，兩臂呈弧形。","id":""}],"text":"","id":"doxcnuw2KQq0MCQia2dIvD5q9ed"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十六、上步七星","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/184370768b7049cc897d791c4f775ceb","width":478},"text":"","id":"doxcne46WgAQ40E8OWcjRIAXkZc"},{"type":"paragraph","children":[{"type":"text","text":"（圖29：穿掌下勢、上步七星）","id":""}],"text":"","id":"doxcnKk2wSeEecmmAqc2Bynvvdc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十七、退步跨虎","id":""}],"text":"","id":"doxcnagEmQ4CWQMosCn0RL5nrhb"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體擺掌：右腳后撤，重心后移，上體右轉；同時，右拳變掌向右下劃弧至右胯旁，左拳變掌稍向右劃弧。","id":""}],"text":"","id":"doxcn0KogsMaC6icA0gISMADvLe"},{"type":"paragraph","children":[{"type":"text","text":"2、轉體落掌：左腳后收，落于右腳前，成左丁步；左掌收于左胯旁邊，右掌向上、向左、向下劃弧，落于左腿外側。","id":""}],"text":"","id":"doxcnou44IAM8O4Gq8Hh8jcuLIe"},{"type":"paragraph","children":[{"type":"text","text":"3、獨立挑掌：右腿直立，左腿前舉微屈；右掌向前上挑起，同時左掌變勾上提；眼視左前方。","id":""}],"text":"","id":"doxcn8qe4UQYGC04AacLyMApzef"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"右腿后撤時，不要踏在一條線上。退步跨虎全過程，兩臂劃弧須要以腰為軸進行擺動。獨立上舉腿時，膝要微屈，腳面展平，腳尖稍內扣，體現吳式特點。獨立時右肘和左膝要上下對稱。","id":""}],"text":"","id":"doxcnW8aQweCcaA462f1CeVAnDd"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十七、退步跨虎","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/84c08993f1094ff1a023b1e29ac2276f","width":478},"text":"","id":"doxcna82ECiKM2qMSUTbp3Q8Clh"},{"type":"paragraph","children":[{"type":"text","text":"（圖30：退步跨虎）","id":""}],"text":"","id":"doxcnYsoiSWCWmMQe000XBYPcrc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十八、轉身擺蓮","id":""}],"text":"","id":"doxcncUo4GMOkiyIeQVniYd8yAh"},{"type":"paragraph","children":[{"type":"text","text":"1、落腳擺掌：左腳下落內扣，身體右轉；左勾變掌，掌心向上，向前平擺，右掌右帶。","id":""}],"text":"","id":"doxcnE6WaSyacWWKa2Pr7h8u3Ge"},{"type":"paragraph","children":[{"type":"text","text":"2、轉體穿掌：兩腳為軸，右后轉體；左掌擺體前，右掌從左臂下穿出。","id":""}],"text":"","id":"doxcn8MMaO6SqMUgclBTBoBakr8"},{"type":"paragraph","children":[{"type":"text","text":"3、虛步翻掌：重心左移，身體右轉，右腳點地成右虛步；兩掌翻轉向右劃弧置右側。","id":""}],"text":"","id":"doxcnSw8OGScsAaQYwh2kLvDy0f"},{"type":"paragraph","children":[{"type":"text","text":"4、擺腿拍腳：上體左轉，右腳提起，腳面展平，成扇形外擺；兩掌先左后右依次擊拍腳面；眼視兩掌。","id":""}],"text":"","id":"doxcnuKiaGOysa8sYGgHqcS6sOc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"在轉體時，身體不可搖晃，要立身中正，腰部放松。右腿擺蓮是橫勁，要用轉腰帶動右腿外擺。兩手依次擊響，不能落空。","id":""}],"text":"","id":"doxcn6Eo2GeeiUg0CO4IEIVnSxh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"三十八、轉身擺蓮","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/c96a2d9bd5bb4365aad907a6cc33c271","width":478},"text":"","id":"doxcnYa6kKcgeSiMCSyZpQz29kf"},{"type":"paragraph","children":[{"type":"text","text":"（圖31：轉身擺蓮）","id":""}],"text":"","id":"doxcn6gsmoWWsOIKygdcX3F5hif"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"三十九、彎弓射虎","id":""}],"text":"","id":"doxcnamuiOk2KsskqUfJN9K2p9d"},{"type":"paragraph","children":[{"type":"text","text":"1、提膝擺掌：右腿屈膝，腳尖下垂，左腿獨立；上體左轉，兩掌左擺。","id":""}],"text":"","id":"doxcnuwwkGe8KCuUigZaPZUM1Ld"},{"type":"paragraph","children":[{"type":"text","text":"2、落步按掌：右腳向右前方上步，上體右轉，兩掌同時向下劃弧。","id":""}],"text":"","id":"doxcnIGeEMiuy6eaEmAUuKAW5jd"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步打拳：上體左轉，右腿屈膝，成右弓步；兩掌向右劃弧時握拳，左掌經面前向左前方打出，右拳屈肘向左前方打出至右額前；眼視左拳。","id":""}],"text":"","id":"doxcnAUcCYwOWIeAiOchEjBQAVf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"兩手劃弧要隨腰轉動。兩拳打出與變右弓步上下動作要協調一致。彎弓射虎動作要沉肩墜肘，身體保持中正。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖32）","id":""}],"text":"","id":"doxcnAusi2mCWmuiEKWlmSPfXXf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"四十、左攬雀尾","id":""}],"text":"","id":"doxcn0m0aGY26UAUsWsr0awFINg"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體落掌：重心左移，右腳外撇，上體右轉；兩拳變掌，左掌前伸，右掌向下劃弧至腹前。","id":""}],"text":"","id":"doxcnmAyOQoAYe6MmOQT4S2I8Ne"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳抱球：重心右移，左腳收至右腳旁；左手向下，右手經腰向上劃弧抱球，右上左下。","id":""}],"text":"","id":"doxcncwcmmqekucgW4akriWhWec"},{"type":"paragraph","children":[{"type":"text","text":"3、弓步棚臂：左腳上步，重心前移，成左弓步；兩手分開，左手前棚，右手下按。","id":""}],"text":"","id":"doxcneAGSmEUk8AeOScoqluwReh"},{"type":"paragraph","children":[{"type":"text","text":"4、轉體伸掌：上體微左轉；左掌稍前伸，右掌經腹向上劃弧。","id":""}],"text":"","id":"doxcnI206aUmOcsGEkLIh818Xgh"},{"type":"paragraph","children":[{"type":"text","text":"5、后坐下捋：上體右轉，重心右移；兩掌下捋至右后上方。","id":""}],"text":"","id":"doxcnMA0ccmMOceqIYzIBADfkid"},{"type":"paragraph","children":[{"type":"text","text":"6、弓步前擠：身體左轉，重心前移，成左弓步；兩手相搭，向前擠出，兩臂撐圓，右臂在內，左臂在外。","id":""}],"text":"","id":"doxcncyE6mqSooAQciKUZuMRbPb"},{"type":"paragraph","children":[{"type":"text","text":"7、翻掌前伸：右掌上穿左掌，兩掌分開，掌心均向下。","id":""}],"text":"","id":"doxcnOuYkkmCoqkEwOqWJaES5oh"},{"type":"paragraph","children":[{"type":"text","text":"8、后坐收掌：重心右移，身體下坐，左腳上翹；兩臂屈肘，兩掌劃弧至腹前。 ","id":""}],"text":"","id":"doxcnOw8ssS4eIauY4tmp59258m"},{"type":"paragraph","children":[{"type":"text","text":"9、弓步推按：重心前移，成左弓步；兩掌按出，與肩同寬，掌心向前；眼平視前方。","id":""}],"text":"","id":"doxcnyGoEUq2aqyYeAH8zeUYkVg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"搠、捋、擠同右攬尾相同，惟有向后捋幅度大，捋至右后方與肩平同高。按式時，兩臂要走弧形，重心前移和前按，上下協調配合。","id":""}],"text":"","id":"doxcn48O6SmIYiEYWeW7Qo6TEDf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"四十、左攬雀尾","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/3e1a739534824a54bb0ad294d242bdae","width":478},"text":"","id":"doxcnmQM6UMi02eq0mCSN16IKRb"},{"type":"paragraph","children":[{"type":"text","text":"（圖32：彎弓射虎、左攬雀尾）","id":""}],"text":"","id":"doxcnQCSUyaOogg2YszAuZzPVRb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"四十一、十字手","id":""}],"text":"","id":"doxcnMYsE62oemYkQ6HQD8KIaie"},{"type":"paragraph","children":[{"type":"text","text":"1、轉體扣腳：重心后移，上體右轉，左腳內扣，右腳外展；右掌右擺，左掌分于身體左側，兩臂平舉，掌心向外。","id":""}],"text":"","id":"doxcns8sw0gYCM4CIAV3J3kHXPh"},{"type":"paragraph","children":[{"type":"text","text":"2、牧腳抱掌：重心后移，上體左轉，右腳內收，與肩同寬，成開立步；兩手向下、向前、向上劃弧，交叉合抱胸前，右手在外，掌心向內；眼視兩掌。 ","id":""}],"text":"","id":"doxcnykKy468AgusI8KJ8rgHXpc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"十字手的兩臂呈搠勁，須松肩沉肘。重心移動，上體中正，不能前俯。","id":""},{"type":"text","marks":[{"type":"strong"}],"text":"（見圖33）","id":""}],"text":"","id":"doxcnUEsuOsCuWSu6cf24Fchugh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"四十二、收勢","id":""}],"text":"","id":"doxcncSGCukEk0yWMuq8qLgQ1ZV"},{"type":"paragraph","children":[{"type":"text","text":"1、分手下按：兩臂內旋翻掌，平行分開，與肩同寬，掌心向前下方，再徐徐下落于兩腿外側。","id":""}],"text":"","id":"doxcn4kKAaCmugaK6sJc7yWg08b"},{"type":"paragraph","children":[{"type":"text","text":"2、收腳并立：左腳收回，兩腳并攏，身體直立；平視前方。","id":""}],"text":"","id":"doxcnY4OKWYOUKAg4s1PG379bvb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"學練要點：","id":""},{"type":"text","text":"兩掌下落，要松肩垂臂，上體保持正直。兩腳并攏，腳尖向前，眼視前方，呼吸平穩均勻。","id":""}],"text":"","id":"doxcnyIwGeiugkgYg0mo6SF4bbb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"四十二、收勢","id":""}],"url":"{{image_domain}}tos-cn-i-qvj2lq49k0/0264cb78d1dc488db72e7e411ac9854c","width":478},"text":"","id":"doxcnIoaiUamYEqsYctlbw5bqog"},{"type":"paragraph","children":[{"type":"text","text":"（圖33：十字手、收勢）","id":""}],"text":"","id":"doxcnM8gUWOWWMGkQk92R4d1kkh"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"注意事項","id":""}],"text":"","id":"doxcnMWaK28MAsCaSY1qrfibhdg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"呼吸配合規律 ","id":""}],"text":"","id":"doxcnS0sSmAOquGoKQxxxnrFhYe"},{"type":"paragraph","children":[{"type":"text","text":"1、起吸落呼 ","id":""}],"text":"","id":"doxcnWeg0gauiCSG6Mm2raFfYqb"},{"type":"paragraph","children":[{"type":"text","text":"2、開吸合呼 ","id":""}],"text":"","id":"doxcneKEwYumIMukAiRDt8b0P1V"},{"type":"paragraph","children":[{"type":"text","text":"3、進吸退呼","id":""}],"text":"","id":"doxcnwK8a0uE86Y2YYbIZIa9R3f"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"其他注意事項","id":""}],"text":"","id":"doxcncuSMgqY6gYmCYzC8CmztQd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"1、 忌神不守舍","id":""}],"text":"","id":"doxcnoQukuwIKu0Woq6rThyOvle"},{"type":"paragraph","children":[{"type":"text","text":"太極拳是三分形式七分意，十分技巧在神氣。招為術，神為勢，有招無神招無力，招術神通才靈威。神力透心，神威難測，神光威嚴賽銳器。練太極拳一定要達到手、眼、身合步，精神氣意通。","id":""}],"text":"","id":"doxcnEIaUAeeoMOUKDX2y6113EI"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"2、 忌松散無力","id":""}],"text":"","id":"doxcnM8iY4OESKO4Kl4sqpwmiKv"},{"type":"paragraph","children":[{"type":"text","text":"松是太極拳之門，是太極拳練者入門的第一關，松是使關、節、椎松開，使肌、腱、膚擴張，讓氣血直達梢端。絕不是松散、松亂、松懈。","id":""}],"text":"","id":"doxcnKmqKGeIKsK26cfuNV8chSh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"3、 忌僵硬練力","id":""}],"text":"","id":"doxcnuUoesOIYeEueYbUlNE112e"},{"type":"paragraph","children":[{"type":"text","text":"太極拳是用意不用力，是柔中藏剛，松是太極之門，僵硬是太極之絆，用氣滯氣，用力傷氣，是太極拳之大忌。","id":""}],"text":"","id":"doxcnSMy0aCAkO4Qa04P1ofGsAg"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"動作口訣","id":""}],"text":"","id":"doxcnYUu8oGwOIGwOdPhfLJuwMh"},{"type":"paragraph","children":[{"type":"text","text":"起勢攬雀單鞭揮，提手白鶴拗步推，","id":""}],"text":"","id":"doxcnuYIyQ8WiWAYMonFW4SbQyf"},{"type":"paragraph","children":[{"type":"text","text":"撇身捋擠搬攔捶，如封似閉第一回；","id":""}],"text":"","id":"doxcnqS2okyw6Im4gGkhDY6p8Rc"},{"type":"paragraph","children":[{"type":"text","text":"二組開合單鞭揮，肘底捶接轉身推，","id":""}],"text":"","id":"doxcn2gUIQOouOmgE5vaSu0OkGa"},{"type":"paragraph","children":[{"type":"text","text":"穿梭蹬腳掩肱捶，野馬分鬃定勢歸；","id":""}],"text":"","id":"doxcnCeMOysk8SSkO0I8pTnQEaf"},{"type":"paragraph","children":[{"type":"text","text":"三組云手獨立虎，貫耳夾在分腳內，","id":""}],"text":"","id":"doxcnyySkUOe8qoMQIzdtRtt8Rb"},{"type":"paragraph","children":[{"type":"text","text":"拍腳栽捶斜飛勢，下勢金雞穿掌回；","id":""}],"text":"","id":"doxcnuywyG0kSIKOqYHGxPmgGuc"},{"type":"paragraph","children":[{"type":"text","text":"壓掌托掌馬步靠，捋擒穿掌七星錘，","id":""}],"text":"","id":"doxcn2O8ieKEOowA2cFu1ZrTOXb"},{"type":"paragraph","children":[{"type":"text","text":"跨虎擺蓮彎弓射，攬雀十手收勢回。","id":""}],"text":"","id":"doxcnyESqQYemQUWmkBFRJFplJc"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"現狀及前景","id":""}],"text":"","id":"doxcn4CgqYEkGOy2s81Rdyalp7d"},{"type":"paragraph","children":[{"type":"text","text":"隨著太極拳運動的發展和普及，各種形式的太極拳競賽活動日益頻繁。為此，原國家體委武術研究院于1989年組織了國內著名教練員、太極拳名家和部分優秀運動員，在原有的48式太極拳基礎上，創編了42式太極拳競賽套路。太極拳","id":""},{"type":"text","text":"于","id":""},{"type":"text","text":"1990年被","id":""},{"type":"text","text":"定","id":""},{"type":"text","text":"為亞運會武術比賽的規定內容，隨后不僅成為國家正式比賽項目，而且在國外迅速得到推廣，目前已經在世界范圍內廣為流傳。","id":""}],"text":"","id":"doxcnica8OwasKI2iaAjoG6fRFg"}]%3C%2Fhowto_content%3E