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The Exercises of Tai Ji Quan Zhuang Gong
2.1.1 静桩 The motionless Zhuang Gong
桩功练习可以增强腿部静力性力量，提高对太极拳 基本技术的认识，调息练意，不可轻视。
The main purpose of the motionless Zhuang Gong is to improve the potential leg strength, to prepare the body for the basic Tai Ji Quan techniques and to enhance the breathing and awareness. Don51 neglect this exercise.
2.1.1.1 三体桩(左势)(见图 2 - l)o Trinity stance (left side) (Fig.2- 1).
要点：左手与左脚尖、鼻尖外三尖相对，做到外三合, 上体中正，尾闾与右脚跟相对，右腿屈坐大腿与小腿之间 的夹角约135度，也可以根据自己腿力适当调整角度，前 脚直，后脚斜45度，以练习右腿为主。
别忘了！孙式太极拳是对形意、八卦、太极拳的融 合，练好三体桩，是练习孙式太极拳的基础。
Key points： Align the left hand, left toe and nose to form the external "3 He”(three points connections). Keep the upper body upright and alignuWei Lunand the right heel. Bend the right leg and keep the thigh and calf in an angle at about 135 degree or adjust it according to your leg strength. Put the front foot pointing straight and the back foot obliquely at 45 degree. This is mainly to
exercise the right leg.
Don't forget that Sun style is a unification of the Xing Yi, Ba Gua and Tai Ji Quan. Learning the trinity stance is the foundation
for learning Sun style Tai Ji Quan.for learning Sun style Tai Ji Quan.
for learning Sun style Tai Ji Quan.
for learning Sun style Tai Ji Quan.
图 2-1 正面 Fig.2-1 图 2-1 侧面 Fig.2- 1
2.1.1.2 搂推桩(见图 2-2 ?2- 3)。Brush and push stance (Fig.2-2~2-3).
要点：抽住胯根，调整身型，中和饱满。站好桩势，注 意按照太极拳的技术要点逐一检查。
万事开头难，开始练习一定很累。坚持就是胜利！
Key points： Draw your hips in and adjust your body posture. Check the posture carefully according to the key points of the techniques of Tai Ji Quan. It is always hash at the beginning but remember44A good beginning is half done".So keep it up.
图 2-2 Fig.2-2 图 2-3 Fig.2-3
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