|
|
II. Basic fundamentals to improve flexibility of arms/waist/legs
柔韧性基本功包括臂功、腰 功、腿功。
These movements include H arm stretching”, **waist stretching11 and ” leg stretchingn.
1.臂功:压肩是练习臂功的一 种，其作用主要是伸拉肩关节周围 的肌肉和韧带，增加以肩关节为轴 的上肢运动幅度。压肩的动作方 法:用双手扶住支撑物，直臂以肩为轴做反复的振压(图3-1-2) o
动作要点:肘关节要伸直、松肩、踏腰。
1 . ** Arm stretchingH: "arm pressing*1 is one kind of arm training. The main purpose is to stretch muscles and ligaments around the shoulder joints, and to enlarge the movement scope of arms with the shoulder joints as the axis. Hold the support with both hands, straighten arms, and press once and again with shoulder joints as the axis. (fig. 3-1-2).
Key points: Straighten elbow joints, relax shoulder, and sink down waist.
2 .腰功:俯腰是腰功的一种，是上体以髓、腰
图 3-1-3图 3-1-3关节为轴向前俯压的练习。俯腰的动作方法:两 脚分开或并拢，比肩略宽站立，上体前俯振压，尽 量用两手掌根触地（图
图 3-1-3
图 3-1-3
动作要点:塌腰，膝伸直。
3 . KWaist stretching"： "Waist bendingM is one kind of waist stretching. Keep feet apart, a little wider than the shoulder, bend forward, press the upper body downward and upward with the bottom of palms touching the land and with hip and waist joints as the axis (fig. 3-1-3).
Key points: Sink down the waist and straighten the knees.
4 .腿功:可分为正压腿和侧压腿。
3. Leg stretching can be divided into front-leg stretching and side-leg
stretching.
图344图344? (1)正压腿动作方法:将被压腿脚跟放在支 撑物上，勾脚尖，双手扶膝,正面做上体以魏关节 为轴的连续振压(图
图344
图344
动作要点：两腿的膝关节挺直，上体前压时 尽量塌腰，并用前额对准脚尖前压。
(2)侧压腿动作方法:将被压腿的脚跟放在 支撑物上，勾脚尖。同侧手成掌屈肘置于胸前; 异侧手成掌上举。上体以被压腿的雕关节为轴 连续侧向压腿(图3-1-5)。
图 3-1-5图 3-1-5动作要点:两膝要直,上体向前侧压时幅度要 尽量大。
图 3-1-5
图 3-1-5
(1) Front-leg stretching: Place one heel on the support, and flex the tiptoe. Put hands on the knee, press the upper body forward once and again with the hip joint as the axis (fig. 3-1-4).
Key points: straighten knees, and keep down the waist and direct forehead at tiptoe when pressing the upper body forward.
(2) Side-leg stretching: Place one heel on the support and flex the tiptoe. Bend the elbow which is on the same side of the pressed leg in front of the chest, and hold high the other palm. Press the upper body sideward once and again with the hip joint as the axis (fig, 3-1-5).
Key points: Straighten knees and try best to extend the movement's scope.
浏览833次
