老年人练太极 十六式太极拳动作说明及练习要点

老年人练太极 十六式太极拳动作说明及练习要点 十六式太极拳 ,二段, “二段”太极拳是由中国武术段位制编写组编写，经国家体育总局武术研究院和武术运动管理中心审定通过，全套路以杨式太极拳为基础，精选了十六个动作，由八式太极拳原地运动形式向行步运动形式过渡。其中还选编了白鹤亮翅、海底针、闪通背三个反面演练动作。十六式太极拳虽然在拳式数量上比八式太极拳增加一倍，但仍属太极拳的入门基础套路，同时也是二段位考核的规定套路。 该套路编写上即巩固了八式太极拳对人体各部位的拳势要求，又介绍了三个手型(掌、拳、勾)及三个步型(马步、弓步、虚步)，十三种手法(举、采、挒、推、搬、拦、捶、云、掤、捋、挤、按、抱)，六种步法(横开步、上步、碾步、退步、侧行步、并步)。更全面地提出了太极拳习练身法、步法、手法、眼法的基本要求。 学习“二段”太极拳对进一步熟悉太极拳的基本要领、基础动作有着重要作用，初学者要特别重视掌握太极拳行步演练的基本和要领。它是进一步学习太极拳其它套路的重要基础。 十六式太极拳名序 第一段 第二段 1、起 势 9、倒卷肱 2、左右野马分鬃 10、左右穿梭 3、白鹤亮翅 11、海底针 4、左右搂膝拗步 12、闪通背 5、进步搬拦捶 13、云 手 6、如封似闭 14、左右拦雀尾 7、单 鞭 15、十 字 手 8、手挥琵琶 16、收 势 development of freezing plans and emergency precautions. 3, night-time setting the full-time attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified planting methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABT-3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the survival rate is obvious. (2) KD-1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use of puffing chicken manure. High temperature expansion 动作说明及教学要点 预 备 势 身体自然直立，两脚并拢，脚尖向前(正南)，重心在两腿之间。肩臂松垂，两肘微开，两掌轻贴于大腿两侧，手指自然微屈。目平视前方。 教学要点: 心静用意是练太极拳的基础准备，如果心烦气燥，非但动作无法正确把握，而且易使拳架动作散乱，打拳毫无感觉，健身少有实效。对初学者来说，做预备势时主要把握两点。 一是避免匆匆而来，毫无准备马上就打拳，可以先练练基本功，如站站桩、压压腿等，渐渐地静下心来，使自己的精神状态调节到锻炼身体上来。 二是在预备势时，要重在意识上的投入。一般来讲可以作几次深呼吸，要从心静、体松、身正三个方面来逐一调整自己的状态，做到自然站立，呼吸自然，这时心里默想:“准备打拳了，开始打拳了。”于是，渐渐进入练拳状态„„(开始练打套路)。从起势开始，就要继续静心专一地思考并引导肢体进行太极拳套路每一式、每一动作的运行路线，胸向体态，肢体应达的位置、朝向的练打。要特别强调的是，动作中不要用眼睛来检查自己的身体、手、足及体态位置，而是要通过大脑的支配，使自己的躯干与四肢来按规定的运行路线、形态，缓慢地从一个分解动作过渡到下一个分解动作，直到这一拳式的定势位置而止。上述这点十分重要，务请初学者记住，并贯穿于整个套路 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night2 始终。 1. 起 势 【动作一:左脚开立】随重心渐移于右腿，左脚向左横开半步，同肩宽，随即重心移回两腿间，脚尖向正南，成开立步。两臂仍自然垂于腿侧，两肘微开。目平视前方。 【动作二:两臂平举】两掌边内旋边慢慢向前向上平举，两臂自然伸直，肘微下垂，与肩同高，与肩同宽，掌心向下，指尖向前。目平视前方。 【动作三:屈蹲按掌】两腿慢慢屈膝下蹲成小马步。同时两掌弧形轻轻下按，落至腹前，掌心向下，掌膝相对。目平视前方。 教学要点: 在起势开步的一瞬间，个别初学者容易犯先曲膝，再开步的毛病，开步时应保持自然直立状态，用左胯根来渐渐提起左腿至脚跟、脚掌、脚尖依次离地即“点起”(其脚尖离地的高度一般不超过另一脚的踝关节)，落步时除要注意脚尖、脚掌、脚跟逐一着地即“点落”，还要确保一定的步幅，更要注意两脚尖的朝向位置必须是正南。两掌前平举时，先要边内旋边微微下沉，再向前向上平举，腕要展平，屈膝按掌要同步一致，上体保持正直，不能前俯后仰，避免臀部向后凸出。 2. 左右野马分鬃 【动作一:收脚右抱】随体转，重心移至右腿，左脚随即收至右脚内侧，脚掌轻轻点地。随上体转，重心移至右腿，左脚随即收至右脚内侧，脚掌轻轻点地。随上体转，右掌向右上再向左划弧，右臂弧 ng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABT3 形平屈于胸前，掌心向下;同时左掌边外旋边经体前向右划弧至腹前，掌心向上，两掌心相对成抱球状。目视右掌方向。 【动作二:弓步分掌】随体转，左脚向左前方(正东偏左)迈出一步，脚跟轻轻着地，随重心前移，右腿自然蹬直，右脚跟外展，左脚踏实脚尖向正东，左腿屈膝前弓成左弓步。随上体左转，两掌分别向左上右下渐渐弧形分开，左腕高与肩平，肘微屈，掌心斜向上;同时右掌弧形落于右胯旁，肘微屈，掌心向下，指尖向前。目视左掌前方。 【动作三:后坐旋掌】随体转，右腿渐屈，重心稍右移，左脚尖翘起。随体转，左掌边微内旋边弧形稍里收;同时右掌稍外撑。眼领体转。 【动作四:收脚左抱】随体转，左脚尖外摆约60?，随重心前移，左腿渐渐屈膝前弓，左脚全脚踏实，右脚随即收至左脚内侧，脚掌轻轻点地。随上体左转，左掌继续内旋，左臂弧形平屈于胸前，掌心向下;同时右掌边继续外旋边向左上划弧至腹前，掌心向上，两掌心相对成抱球状。目视左掌方向。 【动作五:弓步分掌】随体转，右脚向右前方(正东偏右)迈出一步，脚跟轻轻着地，随重心前移，左腿自然蹬直，左脚跟外展，右脚踏实脚尖向正东，右腿屈膝前弓成右弓步。随上体右转，两掌分别向左下右上渐渐弧形分开，右腕高与肩平，肘微屈，掌心斜向上;同时左掌弧形落于左胯旁，肘也微屈，掌心向下，指尖向前。目视右掌前方。 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night4 教学要点: 弓步是太极拳运动的基本步法之一，其应用在套路中最为广泛，但对初学者来说，极易犯落点不准和抢步砸夯之病，解决这一问题的办法，尤其应重视以下几点:一是要边转体边开步，伸腿落脚前重心不移，转体上步是确保两脚横开步之需，至于纵向距离，只要将腿自然伸直后，脚跟轻轻着地即可，此时只要掌握好使身体重心不先移动，则落点就基本准确;二是要先屈后蹬，脚掌正直;三是重心前移。在弓步过程中，要后腿蹬前腿弓，并随转体，后脚碾转到45?左右。 两掌抱球也是太极拳各式转换过程中应用较多的手法，合抱时两臂胸前撑圆，掌心上下相对，下手注意空腋，上手避免抬肩扬肘，分掌要走弧线，定势时，前手腕高不过肩，后手肘不过腰后。整个动作要上下呼应，手到脚到，周身合一，身随腰领，身体不能前俯后仰，也不可忽高忽低。 3. 白鹤亮翅 【动作一:跟步抱球】随体转，重心右移，左脚跟进半步，前脚掌在右脚后偏左着地，脚尖外撇。随上体右转，右掌内旋，右臂弧形平屈于胸前，掌心向下;同时左掌边外旋边向右上划弧至腹前，掌心向上，两掌心上下相对成抱球状。目视右掌方向。 【动作二:后坐分掌】随体转，重心移于左腿，左脚踏实，右脚跟随即离地。随上体左转，两掌渐渐向左上、右下弧形分开，左掌至左肩前方，掌心斜向上，右掌至左胸前，掌心斜向下。目视左掌前方。 【动作三:虚步亮掌】随体转，右脚稍向前移(正东)，脚前掌 onof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, night5 轻轻着地，右膝微屈成右虚步。随上体右转，左掌继续划弧上提于左额前方，掌心向右后方;同时右掌划弧落于右胯前，掌心向下，指尖向前。眼领体转，目视前方。 教学要点: 此式为右虚步亮翅，定势时两臂在体前撑圆，微向前合，右手压胯肘不过腰后，胸腹内含。整个动作中，要注意跟步与抱球、坐身转体与分掌、回转移步与亮翅的协调配合，身体轻灵，腰胯松沉，有一气呵成之意。 4. 左右搂膝拗步 【动作一:收脚托掌】随体转，重心渐移于左腿，右脚随即收至左脚内侧，脚掌轻轻点地。随体转，左掌边外旋边向体前弧形下落，再经胯旁向左后上方划弧举至左肩外侧，掌心斜向上，与耳同高，肘微屈;同时右掌边外旋边向上、向左划弧至左胸前，掌心斜向下。目视左掌方向。 【动作二:弓步搂推】随体转，右脚向前方(正东偏右)迈出一步，脚跟着地，随重心前移，左腿自然蹬直，右脚踏实，脚尖向正东，右腿屈膝前弓成右弓步。随上体右转，左臂卷臂屈肘，左掌内旋经耳侧向前(正东)弧形推出，掌心向前，指尖向上，肘微屈，高与鼻平;同时右掌向下经右膝前弧形搂过，按于右胯旁，掌心向下，指尖向前，肘也微屈。目视前方。 【动作三:后坐旋掌】随体转，左腿渐屈膝，重心稍左移，右脚尖翘起。随体转，左掌外旋微向上;同时右掌外旋稍向右移。眼领左 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night6 掌移转。 【动作四:收脚托掌】随体转，右脚尖外摆约60?，随重心前移右脚全脚踏实，右腿渐屈膝前弓，左脚随即收至右脚内侧，脚掌轻轻点地。随上体右转，右掌边外旋边向右后上方划弧兴趣至右肩外侧，掌心斜向上，与耳同高，肘微屈;同时左掌边外旋边向上、向右划弧至右胸前，掌心斜向下。目视右掌方向。 【动作五:弓步搂推】随体转，左脚向前方(正东偏左)迈出一步，脚跟着地，随重心前移，右腿自然蹬直，右脚跟外展，左脚踏实，脚尖向正东，左腿屈膝前弓成左弓步。随上体左转，右臂边卷臂屈肘，右掌边内旋经耳侧向前(正东)弧形推出，掌心向前，指尖向上，高与鼻平，肘微屈;同时左掌向下经左膝上方弧形搂过，按于左胯前侧，掌心向下，指尖向前，肘也微屈。目视前方。两式过渡时，腰胯要松沉，收脚要开档，展臂要沉肘，上步时两脚横向距离20-30厘米。托掌之手，收拢时应靠前臂的卷收至虎口对向耳侧，弓步搂推到定势时两肩要平齐，两掌要微微坐腕，压胯之手，肘不过腰后，前脚屈弓，膝不过脚尖，上体不可前倾。整个动作过程中，收脚与托掌、卷臂压掌与出步、弓步与搂膝推掌要协调配合，眼领掌转，一到俱到。 5. 进步搬拦捶 【动作一:坐身摆掌】随体转，右腿屈膝，重心稍右移，左脚尖上翘起。随体转，右掌渐向体前弧形伸展，掌心斜向下;同时左掌边微外旋，边微向左向上弧形于体侧，掌心斜向下。眼领上体移转。 【动作二:收脚握拳】随体转，左脚尖外摆约60?，随后全脚 ng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABT7 忠实，左腿渐屈膝前弓，重心移于左腿，右脚随即收至左脚内侧(脚不触地)。随上体左转，右掌边微内旋边渐握拳，向下向左经腹前，划弧收于左肋前，拳心向下;同时左掌向前向右弧形收于胸前，掌心向下。目视前方。 【动作三:摆步搬拳】随体转，重心仍在左腿，右脚提起经左脚内侧，向前(正东偏右)迈出一步，脚跟着地，脚尖外摆约60?。随体转，右拳边外旋边经胸前向前翻转撤出，拳心向上;同时左掌弧形下落，按于左胯旁，掌心向下，指尖向前。目视前方。 【动作四:上步拦掌】随体转，右脚踏实，右腿屈膝前弓，重心渐移于右腿，左脚跟随即离地外展，经右脚内侧向前(正东)迈上一步，脚跟落地。随上体右转，右拳边内旋边向右划弧经身体右侧，再外弧形收至右腰旁，拳心向上;同时左掌边外旋边向上、向前、向右划弧至身体前方时，掌心向右。目视前方。 【动作五:弓步打拳】随体转，重心渐前移，左腿屈膝前弓，右腿自然蹬直成左弓步。随上体左转，右掌边内旋边向前打出，拳眼向上，高与胸平，肘微屈;同时左掌弧形收于右前臂内侧，掌心向右，指尖斜向上。目视右拳前方。 教学要点: 第一动坐身摆掌时两臂宜左右微微撑开，手臂撑圆。第二动收脚握拳时，要注意右臂应微微撑开空腋。第三动摆步搬拳时，右掌要在左臂内侧弧形搬出，腕要展平，不能出现折腕现象，右脚跟落地时脚掌应随即外撇。第四动上步拦掌，左脚上步应注意横开步距离，此式 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night8 宜在10-20厘米左右，右拳回收过程中，宜静心地思考右肘沉收，同时协调做好右臂的外旋，不要把注意力集中在右拳上，否则初学者极易造成右拳划弧过大和折腕现象。第五动弓步打拳时，拳面朝向正东，拳面、拳背、拳眼三面平整。整个动作过程中，坐身与摆掌、收脚与握拳、转体出步与搬拳、上步拦拳与右臂屈收旋臂、弓步的旋臂冲拳没有同步一致协调配合。 6. 如封似闭 【动作一:穿掌翻掌】上体先微微左转，再微微右转，胸向正东。两腿保持左弓步状。随体转，右拳微内旋，再渐外旋变掌，掌心翻转向上;同时左掌边外旋边从右腕下向前伸出，掌心也向上，两掌随之分开，与肩同宽，平举于体前。目视前方。 【动作二:后坐收掌】随重心后移，右腿渐屈，左腿自然伸直，左脚尖翘起。随重心后移，两掌边内旋边屈臂弧形回收，经胸前再向下至腹前，掌心斜向前下。 【动作三:弓步前推】随重心前移，左腿屈膝前弓，右腿自然蹬直成左弓步。随重心前移，两掌弧形向前向上推出，与肩同宽掌心向前，掌指向上，腕与肩平。目视前方。 教学要点: 第一动穿掌翻掌时，上体先微微左转再微微右转，这是一个较细微的动作，不做不行，做过头也不行，要在“微微”两字下功夫，其实只要打到紫式此动，静心地着意想一想便能恰到好处了。两掌分开时两肘尖之间的横距应略大于两掌心之间的横距，否则容易产生挟腋 onof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, night9 之病。第二动后坐收掌上体宜正直，重心不过后脚跟，两掌弧形下按至腹前，不能按得太低。第三动弓步前推时应先微向前按，再斜向上按至定势位置。整个动作过程中，上体左右微转与穿掌翻掌、后坐与两掌屈按、弓步与前推要同步统一，配合协调。 7. 单鞭 【动作一:右转摆掌】随体转，重心渐右移，右脚外摆，左脚尖内扣，两脚尖均向南，成右侧弓步。随上体右转，右掌边内旋向右划弧至身体右侧，边渐向外翻掌微坐腕外撑，腕高与肩平;同时左掌边外旋，边向下向右划弧至腹前，掌心向内。眼领右掌移转，目视右掌前方。 【动作二:收脚勾手】随重心右移，右掌向右侧前伸，屈腕成勾手，勾尖向下，腕稍高于肩，肘微屈;同时左掌向右上划弧至右肩前，掌心向里。目视勾手方向。 【动作三:弓步推掌】随体转，左脚向左前方迈出一步，脚跟着地，随重心前移，左脚踏实，左腿屈膝前弓;同时右腿自然蹬直成左弓步。随上体左转，左掌边内旋边划弧经脸前向前(偏左)渐渐翻转推出，掌心向前，指尖向上，高与眼齐，肘微屈;同时右勾手微向后撑。目视左掌前方。 教学要点: 第一动右转摆掌，右脚的外撇、左脚的内扣要灵活、顺遂。第二动勾手时，五指的第一节指节自然捏拢并屈腕。第三动转体出步时，两脚之间横向距离宜在10厘米左右，左手宜向胸前掤出，弓步推掌 f new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, nightrove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in the10 左手要边翻边推。整个动作过程中，撇脚扣脚与右转摆掌、收脚与勾手、迈步与掤手、弓步与翻掌要同步一致配合协调。 8. 手挥琵琶 【动作一:转腰带掌】随体转，重心移于左腿，右脚提起至左脚后稍偏右。随上体左转，左掌向内、向下划弧至左胯前，掌心向下，指尖向前;同时右勾手渐变掌，边外旋边向前、向内弧形平摆至体前，掌心斜向上。目视前方。 【动作二:虚步合臂】随体转，右脚尖外撇，右脚渐踏实，重心移于右腿，左脚随即提起，稍向前上步，脚跟着地、膝微屈，成左虚步。随体转，左掌边外旋边向前、向上划弧挑举至体前;同时右掌边内旋边屈肘回带至胸前，然后两臂松沉，屈臂合于胸前，左掌成侧立掌停于脸前，指尖与眉心相对，掌心斜向右;同时右掌也成侧立掌，停于左臂内侧，掌心斜向左。目视左掌前方。 教学要点: 第一动转腰带掌，重心前移应避免上体的过分前倾，掌要随腰转而带，两臂要圆活松沉。第二动虚步合臂时，左脚前伸距离不可太大，以保持前脚的微屈，合臂时肩肘松沉，同时静心地思考将两掌微微前送。整个动作过程中，跟步转腰与摆掌、坐身转腰与合臂应同步统一，配合协调，将整个动作做出一气呵成之势。 9. 倒卷肱 【动作一:提腿展臂】随体转，左腿渐提，左脚跟随即提起，脚尖下垂，并稍内收，重心仍在右腿。随上体右转，右掌边外旋边向下 plantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific ach11 经腹前，再向右后上方(西北)划弧平举，掌心斜向上高与耳齐;同时左掌边渐外旋边微向前伸翻转，掌心也斜向上，两臂前后展平，肘微屈。目视东南向眼光顾及两掌。 【动作二:退步屈肘】随体转，重心全落于右腿，左腿提起，左向后(偏左)退一步，脚前掌着地，脚尖稍外撇。随上体左转，右掌边微内旋，边屈肘划弧收至耳侧，掌心斜向前;同时左掌稍向里划弧回收，掌心斜向上。目视前方。 【动作三:虚步推掌】随体转，左膝渐屈，左脚踏实，重心左移，右脚随即以脚掌为轴扭正，脚尖向正东成右虚步。随上体左转，右掌边内旋边向前弧形推出，掌心向前，指尖向上，高与鼻平;同时左掌边微内旋，边屈肘向左下划弧撒至左肋外侧，掌心斜向上。目视右掌前方。 【动作四:提腿展臂】随体转，右腿渐提，右脚跟随即提起，脚尖下垂，并稍内收，重心仍在左腿。随上体左转，左掌向左后上方划弧平举，掌心斜向上，高与耳齐;同时右掌边渐外旋边微向前伸翻转，掌也也斜向上，两臂前后展平，肘微屈。目视东北向，眼光顾及两掌。 【动作五:退步屈肘】随体转，重心全落于左腿，右腿提起，右脚向后(偏右)退一步，脚前掌着地，脚尖稍外撇。随上体右转，左掌边微内旋，边屈肘划弧收至耳侧，掌心斜向前;同时右掌稍向里划弧回收，掌心斜向上。目视前方。 【动作六:虚步推掌】随体转，右膝渐屈，右脚踏实，重心右移，左脚随即以脚掌为轴扭正，脚尖向正东，成左虚步。随上体右转，左 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night12 掌边内旋边向前弧形推出，掌心向前，指尖向上，高与鼻平;同时右掌边微内旋，边屈肘向右下划弧撤至右肋外侧，掌心斜向上。目视左掌前方。 教学要点: 第一、四动提腿展臂时，提腿不宜太高，一般脚尖不超过另一脚的踝关节，展臂应在腰转的领带下进行，后手展开时要向下、向外、向后再向上弧形展开，不可象拉抽屉似的向后撤手，展开后两臂夹角为135?。第二、五动，退步屈肘，退步之脚要先向内收至另一脚旁，再向外向后撤步，使之连续撤步时，走出S形的轨迹，屈肘要靠前臂的卷收来实现，不要将肘收至肋旁，避免夹腋。第三、六动虚步推掌时，坐身要保持上体的正直，两掌收推要走弧线，并在胸前上下相接。 整个动作过程中，转体与展臂，回转卷臂与撤步，后坐与两掌的收推要同步统一，协调配合，初学者特别要注意此式的定势是在三、六动，而不是一、四动，同时要做到提腿不起身，撤步不落体，避免高低起伏。 10. 左右穿梭 【动作一:转向右抱】随体转，左脚踏实脚尖内扣，重心移至左腿，右脚随即轻轻外旋提起，再活步摆脚下落忠实，脚尖朝西偏北，重心右移。随上体右转，右臂边内旋边向上划弧翻掌平屈于右胸前，掌心向下，同时左掌边外旋边向下、向右划弧至腹前，掌心向上，两掌相对成抱球状。目视右掌方向。 【动作二:弓步架推】随体转，左脚提起，经右脚内侧向左前方 plantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific ach13 (西偏南)迈出一步，脚跟先着地再踏实，左腿屈膝前弓，右腿自然蹬直成左弓步。随上体左转，右掌先向右下，从腰间再经胸前向前弧形推出，掌心向前，指尖向上高与鼻尖齐平;同时左掌弧形向上经脸前翻掌，架举于左额前上方，掌心斜向上。目视右掌前方。 【动作三:收脚左抱】随体转，重心稍后移，左脚尖翘起微内扣，重心移于左腿，左脚踏实;同时右脚提起跟进，停于左脚内侧脚掌轻轻点地。随体转，两掌弧形下落，左上右下在左胸前成抱球状。目视左掌方向。 【动作四:弓步架推】随体转，右脚提起，经左脚内侧向右前方(西偏北)迈出一步，脚跟先着地再踏实，右腿屈膝前弓，左腿自然蹬直成右弓步。随上体右转，左掌先向左下，从腰间再经胸前向前弧形推出，掌心向前，指尖向上高与鼻尖齐平;同时，右掌弧形向上经脸前翻掌，架举于右额前上方，掌心斜向上。目视左掌前方。 教学要点 第一动转身右抱，要细心做好左脚的踏实、内扣和右脚的碾转提腿、摆步、做到圆滑连贯，衔接自如。第三动收脚左抱要在腰转的领带下作弧形落掌，第二、四动弓步架推，两脚之间横向距离为20-30厘米，定势时两肩平齐，肩肘松沉。 整个动作过程中，过渡转体要与手、脚灵活衔接，弓步与架推要同步一致配合协调。 11. 海底针 【动作一:跟步落掌】随体转，重心移于右腿，左脚向前跟进半 f new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, nightrove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in the14 步，脚前掌轻轻着地，脚尖向西南。随体转，重心前移，左掌边外旋边渐弧形下落至体前(偏左);同时右掌边外旋边向体前(偏右)弧形下落掌心斜向右。目视前方。 【动作二:后坐抽掌】随体转，重心渐左移，左脚踏实，右脚跟随即离地。随上体左转，左掌向后、向上划弧提抽至左耳旁，掌心向右，指尖向前下;同时，右掌弧形下落至腹前，掌心向下，指尖斜向左。目视前方。 【动作三:虚步插掌】随体转，右脚稍向前移(正西)，脚前掌着地成右虚步，同时稍下蹲。随上体微右转，左掌斜向前下方插出，掌心向右，指尖向前下，同时右掌向前、向下弧形落形落于右胯前侧，掌心向下，指尖向前。目视前下方。 教学要点: 第一动跟步落掌时，重心前移，要避免身体前倾，第二动后坐抽掌要在腰的领带下协调运动，第三动虚步插掌时，虚步要开裆，左指尖要向前下方插入，身体前倾与地面的夹角成60?左右，目视前下方约3-4米处地面。 在整个动作过程中，重心前移与转体落掌要协调，后坐与抽掌，虚步与插掌要同步一致，配合协调。 12. 闪通背 【动作一:收脚提掌】随体转，右脚稍上提并微里收，重心在左腿。随上体微左转，左掌上提至体前，掌心向右;同时右掌边外旋，边弧形提至胸前，掌心向左，指尖斜向上。目视左掌方向。 ng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABT15 【动作二:弓步推掌】随体转，右脚向前(正西)迈出一步，脚跟先着地再踏实，随重心前移右腿屈膝前弓，左腿自然蹬直成右弓步。随上体左转，右掌边内旋边弧形向前(正西)推出，掌心向前，指尖向上，高与鼻尖齐平;同时左掌边内旋，边屈臂向左上撑举至左额前上方，掌心斜向上。目视右掌前方。 教学要点: 第一动收脚提掌时，上体由斜变正，不能升高拳架，提掌要随腰的带动。第二动弓步推掌时，两脚之间的横向距离约10厘米左右，左掌在向上举架时可略向后拉伸，要特别注意左肩不要耸起，肩肘应松沉。整个动作过程中，转体与收脚提掌、转体与分掌上步、弓步推掌要同步统一配合协调。 13. 云手 【动作一:左云撑掌】随体转，右脚尖外摆，两脚尖均向南，重心移至左腿成左侧弓步。上体左转，左掌向左、向下划弧至身体左侧，掌微外撑，掌心斜向外，腕高与肩平;同时右掌渐外旋划弧向下，经腹前再向上划弧至左肩前，掌心斜向内。目视左掌方向。 【动作二:右云收脚】随体转，重心渐移于右腿，左脚轻轻提起收至右脚内侧，轻轻着地(两脚相距10-20厘米)，两脚平行向南。随上体右转，右掌边内旋边向上向右经脸前，立圆云转至身体右侧时，渐向外翻掌微坐腕外撑，腕高与肩平;同时左掌边外旋边向下经腹前，再向右上立圆云转至右肩前，掌心斜向内。目视右掌方向。 【动作三:左云撑掌】随体转，重心移于左腿，右腿提起，右脚 in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, nightrove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati 16 向右侧横开一步，脚掌先着地，两脚尖均向南。随上体左转，左掌边渐内旋边向上向左经脸前，立圆云转至身体左侧时，渐向外翻掌微坐腕外撑，腕高与肩平;同时右掌边渐外旋边向下经腹前，再向左上立圆云转至左肩前，掌心斜向内。目视左掌方向。 【动作四:右云收脚】随体转，重心渐移于右腿，左脚轻轻提起收至右脚内侧(两脚相距10-20厘米)脚前掌先着地，两脚平行向正南。随上体右转，右掌边内旋边向上向右经脸前，立圆云转至身体右侧时，渐向外翻掌微坐腕外撑，腕高与肩平;同时左掌边外旋边向下经腹前，再向右上立圆云至右肩前，掌心斜向内。目视右掌方向。 教学要点: 第一动左云撑掌时，左脚尖外摆要随左胯的打开转体摆脚，右手内云时应避免夹腋。第二动右云收脚时，在重心右移过程中，步型上要有一个马步过渡，左手内云时要注意空腋。第三动左云撑掌出脚时脚尖正南。整个动作过程中，两掌要边云边翻，两脚的收迈，脚尖始终保持正南。平行开收。眼睛要平视前方，顾及上手，动作中应充分体现由腰领带，周身协调，始终保持身体在同一高度。 14. 左右揽雀尾 【动作一:收脚左抱】随体转，重心移至左腿，右脚跟随即提起，脚掌轻轻点地。随上体微左转，左臂边内旋边弧形平屈于胸前;同时右掌边外旋，边弧形下落于腹前，两掌心上下相对成抱球状。目视左掌方向。 【动作二:弓步右掤】随上体右转，右脚向右前方(正西偏右) onof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, night17 迈出一步，脚跟先轻轻着地，随重心前移，右脚踏实，脚尖向正西，右腿屈膝前弓，左脚跟外展自然蹬直成右弓步。随上体右转，右臂边内旋边向右前上方掤出，臂平屈成弓形，高与肩平，掌心向内;同进左掌向左下弧形落于左胯旁，掌心向下，指尖向前。目视右臂前方。 【动作三:后坐左捋】随上先微微右转再渐左转，左膝渐屈，重心左移，右腿自然伸直。随上体微微右转，右掌边内旋边弧形前伸翻掌向下;同时，左掌边外旋边弧形向上经腹前，再向前向上伸至右前臂下方，然后随上体左转两掌同时经腹前向左后上方划弧直至左掌掌心斜向上，高于肩平;右臂平屈于左胸前，掌心向内。目视左掌方向。 【动作四:弓步前挤】随体转，重心前移，左腿自然蹬直，同时右腿屈膝前弓成右弓步。随上体右转，左掌边内旋边屈肘，经耳侧划弧向前附于右腕内侧，掌心向前，指尖斜向上;同时，右前臂呈半圆形，掌心仍向内，然后两掌向前渐渐挤出。目平视右腕前方。 【动作五:后坐收掌】随重心后移，左膝渐屈，上体慢慢后坐，右腿自然伸直，右脚尖翘起。随重心后移，右掌渐内旋翻掌，掌心向下;同时，左掌经右腕上方向前向左伸出，高与右掌齐，掌心向下，两掌左右分开，与肩同宽，然后屈肘，两掌经胸前弧形回收至腹前，掌心均向前下方。目视前方。 【动作六:弓步前按】随重心前移，左腿自然蹬直，同时右腿屈膝前弓成右弓步。随重心前移，两掌同时向前，向上弧形按出，掌心向前，指尖向上，腕高与肩平，两肘微屈。目平视前方。 【动作七:转身右抱】随上体渐左转，重心先左移，右脚尖翘起 rove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, night18 并内扣，随重心再移至右腿，左脚随体左转收至右脚内侧，脚掌轻轻点地。随上体左转，重心左移，右掌带至身体右侧，同时，左掌向左划弧带至身体左侧，再随重心右移，右掌向左划弧屈臂平举于胸前;同时，左掌边外旋边向下、向右划弧至右肋前，两掌心左上右下相对成抱球状。目平视左掌前方。 【动作八:弓步左掤】随上体左转，左脚向左前方(正东偏左)迈出一步，脚跟先轻轻着地，随重心前移，右脚跟外展右腿自然蹬直，同时左脚踏实，脚尖向正东，左腿屈膝前弓成左弓步。随上体左转，左臂边内旋边向左前上方掤出，臂平屈成弓形，高与肩平，掌心向内;同时，右掌向右下弧形落于右胯旁，掌心向下，指尖向前。目视左臂前方。 【动作九:后坐右捋】随上体先微微左转再渐右转，右膝渐屈，重心右移，左腿自然伸直。随上体微微左转，左掌边内旋旋边弧形前伸翻掌向下;同时，右掌边外旋边弧形向上经腹前、再向前向上伸至左前臂下方，然后随上体右转两掌同时经腹前向右后上方划弧，直至右掌掌心斜向上，高于肩平;左臂平屈于胸前，掌心向内。目视右掌方向。 【动作十:弓步前挤】随体转，重心前移，左腿屈膝前弓，同时右腿自然蹬直成左弓步。随上体左转，右掌边内旋边屈肘，经耳侧划弧向前附于左腕内侧，掌心向前，指尖斜向上;同时，左臂稍向前移，左前臂呈半圆形，掌心仍向内，然后两掌向前渐渐挤出。目平视左腕前方。 onof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific achplantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, night19 【动作十一:后坐收掌】随重心后移，右膝渐屈，上体慢慢后坐，左腿自然伸直，左脚尖翘起。随重心后移，左掌渐内旋翻掌，掌心向下;同时，右掌经大腕上方向胶向右伸出，高与左掌齐，掌心向下，两掌左右分开，与肩同宽，然后屈肘，两掌经胸前弧形回收至腹前，掌心均向前下方。目视前方。 【动作十二:弓步前按】随重心前移，同时右腿自然蹬直，左腿屈膝前弓成左弓步。随重心前移，两掌同时向前，向上弧形按出，掌心向前，指尖向上，腕高与肩平，两肘微屈。目平视前方。 教学要点: 掤式上步时两脚之间横向距离为10厘米左右，前臂胸前撑圆。转腰、分手、弓腿三者要同步一致，配合协调。捋式上引翻掌，转腰不能过大，身体不可前倾。坐身下捋要以腰为轴、靠肘领引转体、坐身与下捋要同步一致配合协调。挤式转身搭手要走弧线，弓步前挤时要肘尖下沉两臂撑圆转体与撑手，弓步与前挤要同步一致，配合协调。按式后坐收掌坐身要充分，前脚尖翘起，膝盖微屈。收掌时要边外旋边曲肘，并避免夹腋之病。弓步前按，两掌须走弧线，定势时两腕微坐两肘微沉。后坐与收掌、弓步与推按要同步一致，配合协调。 15. 十字手 【动作一:侧弓摆掌】随体转重心后移，右膝渐屈，左腿自然伸直，左脚尖内扣至正南，右脚尖外撇，右腿侧弓，成右侧弓步。随上体右转，右掌向右经脸前平摆划弧至身体右侧，与左掌成两臂侧平举，腕同肩高，掌心向前，指尖斜向上，肘微屈。目视右掌方向。 f new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, nightrove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati in the20 【动作二:直立合抱】随重心移于左腿，右脚尖内扣，随即收至左脚旁，脚尖朝正南，两脚间距与肩同宽，两腿渐渐自然直立，重心在两腿之间，成开立步。随上体左转，重心渐左移，两掌外旋，向里向下经腹前，再上弧形交叉合抱于胸前，两臂撑圆成十字手，腕高与肩平，右掌在外，两掌心均向内。目视前方。 教学要点: 侧弓摆掌，两掌应在同一立面上，不可一前一后，身体要中正，不可前倾。直立合抱时两臂要撑圆。 16. 收势 【动作一:翻掌分手】两脚保持开立步状。两掌边内旋翻转，边向左右分开，两臂与肩同宽，掌心向下，肘微屈。目平视前方。 【动作二:垂臂落掌】两脚保持开立步状。两臂在两腿前渐渐划弧下落，垂于身体两侧，掌心向内，指尖向下。目平视前方。 【动作三:并步还原】随重心右移，左脚收至右脚旁，两脚并拢，脚尖向前(正南)，重心仍移回两腿间。两臂自然垂于身体两侧。目平视前方。 教学要点: 翻掌分手时身体不可前倾。垂臂落掌要先微微曲肘内收，使两掌弧形下落于体侧。并步还原在并步后，两脚不可成外八字。在这一式动作中，要突出静心还原的重要原则。收势也和起势一样，动作自然简单，但相当重要，千万不可草草了事，收势是起势的逆运动，通过收势，将运动后产生的功效收于体内这是至关重要的，一般可从以上 plantir to ensure the survival of seedlings planted, in the planting process except in strict accordance with the tender specified ources planning and advancement, introduction of new technology, new technology, new equipment, new material measures in orde, res, priority project areas, and built a simple waste water facilities, in order to ensure normal construction. The 12th chapterfill clean water content meet the requirements before construction began. 5, higher in the winter rain, prior to construction e nextuction of the winter rainy season Shi ... Has not finished filling the pit covered with a poncho, should be drained before th, while setting the Weatherman, responsible listens to and published on the weather conditions. 4, should complete the constrtime attendant to ensure someone on duty and on duty day and night recording-time setting the full-development of freezing plans and emergency precautions. 3, nightonof puffing chicken manure. High temperature expansi 1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and improve survival. (3) the use-valuable species of fast rooting, improve the survival rate is obvious. (2) KD3 rooting powder. This kind of rooting powder for Evergreen coniferous trees take root and -ievements and improve survival. (1) ABTng methods and technical measures, the application of new technology to ensure quality: 1, the use of some new scientific ach21 三方面作一些静思。一整套拳路已经完成，准备收势，开始将运动中产生的运动能收回体内。二将体态、呼吸、神经系统调节到自然、常规状态。三用自己的感觉器官(眼、耳、鼻、皮肤)去感悟周边环境，渐渐脱离拳态。 in thef new technology, new technology, new equipment, new material measures in order to ensure the survival of seedlings planted, ater facilities, in order to ensure normal construction. The 12th chapter, resources planning and advancement, introduction oste wbefore construction began. 5, higher in the winter rain, prior to construction, priority project areas, and built a simple wa ished filling the pit covered with a poncho, should be drained before the next fill clean water content meet the requirementsfin ns to and published on the weather conditions. 4, should complete the construction of the winter rainy season Shi ... Has nottime attendant to ensure someone on duty and on duty day and night recording, while setting the Weatherman, responsible liste-ltime setting the ful-development of freezing plans and emergency precautions. 3, nightrove survival. (3) the use of puffing chicken manure. High temperature expansion1 Super absorbent polymers. Insurance agent can enhance soil water storage, water retention and imp-urvival rate is obvious. (2) KDder. This kind of rooting powder for Evergreen coniferous trees take root and valuable species of fast rooting, improve the s3 rooting pow-on of new technology to ensure quality: 1, the use of some new scientific achievements and improve survival. (1) ABTplanting process except in strict accordance with the tender specified planting methods and technical measures, the applicati 22