Chapter Three Basic Fundamentals & Skills
of Taiji Quan&Taiji sword
蓄劲如张弓,发劲如放箭
Storing up energy as opening the bow,
discharging energy as shooting the arrow
第一节基本功法
Section Three Basic fundamentals
图 3-1-1图 3-1-1一、太极桩功
图 3-1-1
图 3-1-1
“平行步站桩”是太极桩功的一种。其方法为:两脚平 行站立,与肩同宽;两腿屈蹲,身体重心落于两脚正中;躯干 自然直立;两臂肘关节微屈抱于胸前如抱球状;双手掌心向 内,指尖相对;手指自然微屈并展开;颈部自然竖直;头部正 直、下颌微内收,目视前方;心无杂念,呼吸自然均匀(图3. 1-1 )0
I. Taiji Zhuang Gong (Standing like a tree)
MStanding with parallel feet*, is one kind of Taiji zhuang gong. We stand with parallel feet which are one-shoulder-wide apart; bend and squat with the center of gravity in the middle line of the feet; keep our upper body straight; bend the elbows slightly in front of the chest like holding a ball with the palms facing inward and fingers of one hand directed at those of the other; separate the fingers and bend each of them naturally; keep the head and neck straight, draw back the lower jaw slighdy and look forward; Breathe naturally and regularly without distraction in mind. (fig. 3-1-1).
动作要点:初学者练“平行步站桩”时,要特别注意不要一次站很长 时间。一般每次站2 ~3分钟即可,可多站几次。随着不间断地练习,应 逐渐增加每次站桩的时间,逐渐增加到15 ~20分钟,从而收到较好的练 习效果。
Key points: Beginners shouldnt stand too long at a time. 2 or 3 minutes each time will be OK at the beginning and we may try several times. As we practice more, we may gradually extend the time to 15 or even 20 minutes, which will be quite ideal.
站桩在练习中非常重要,其主要目的:一是安定心神、调和气血;二是 稳固下盘,充实腰、裆功夫,使足、膝有劲。
Standing pole is very important. Its purposes are, first, to calm down and adjust qi (internal energy) and blood; second, consolidate the lower part of the body by strengthening waist, crotch, feet and knees.
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