24式太极英文讲解.docx
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24式太极英文讲解.docx
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24式太极英文讲解
二十四式太极拳
TaijiisoneoftheChineseTraditionalmartial['ma:
?
?
l]arts.Longlong
ago,itwasdesignedasauniqueandprofoundself-defensetechnique.AsanancientKongfu,Taijiincludesquan,sword,broadsword,spear,
push-hand,etcetera.Especiallypush-handiswellknownforitstactic
['t?
ktik]andtechnique,thepowerfulandaggressiveopponent[?
'p?
un?
nt]beingdefeatedbyasmallcleverattackoranabruptexplosive[ik'spl?
usiv]power.AsatypicalartfulChineseKongfu,handpushhasbeenhighlypopularwiththesmallandweakpeople.
太极拳是中国传统武术之一,是很久以前作为一种独特而高深的自卫方法诞生的。
作为一种古老的功夫,太极包括拳、剑、刀、枪、推手等。
尤其是推手素以技巧闻名,强大有力的对手被小而巧妙的攻击或突然的爆发力所击败。
作为典型的技巧类的中国功夫,推手备受弱小者的青睐.
Concentratingoncorrectpostureandbreathingcontrol,TaiChi'smovementsarefluid['flu(:
)id],gracefulandwellbalanced,promotingthecompleteharmonyofbodyandmind.TaiChiprovidesthementalrelaxation[,ri:
l?
k'sei?
?
n]andphysicalfitnesssoessentialinourmodernstress-filledlives.
太极动作流畅、优雅、协调,它要求精力集中在正确的姿势和呼吸上,从而全面促进身心平衡。
在这个充满压力的现代社会,太极所带来的精神放松与身体健康显得尤为重要。
TaiChiisanunusualformofmartialartswherebywebelieveinbuildingstrength-mentalandphysicalfromwithin,softnessisstrongerthanhardness,movinginacurve[k?
:
v]isbetterthanastraightline,yieldingismoreefficientthanconfronting.Itisespeciallydifferentfrom
westerntypesofsportssuchasrugby['r?
gbi]wheretheharderandquickerthebetter.TaiChiisasportthatstrengthensthebodyaswellasthemindfromwithin.
太极是一项非同寻常的武术运动,它由内而外强健我们的身体和心灵。
在
这项运动中,柔比刚更强,缠绕比直线运动更好,化力比正面冲突更有效。
和西方那些追求更快更强的运动如橄榄球不同,太极强调的是从内而外地强健我们的身体和心灵。
Nomatteryouareyoungoraged,maleorfemale,nomatterstrong
orweak,slimorplump[pl?
mp],youallcanchooseTaijiquanasyouridealphysicalexercise.Whenpracticingitquietlyandslowly,youcansensetheexistingofairandfullyenjoytheaerobic[,ei?
'r?
ubik]bath,meanwhileyoucanalsofeelallthemovementsliketherhythmically['riemikli]uninterruptedwaves.Taiji---theworldofYinandYang,theworldofthenatureandrelaxation[ri:
l?
k'sei?
?
n],willbecomeyourwholenewlifestyleinthefuture.
不管男女老少、强弱胖瘦,你都可以选择太极拳作为你理想的锻炼方法。
在安静舒缓的运动中,你能感知空气的存在,仿佛充分享受空气浴,同时你也能感
觉到所有动作连绵不断,充满韵律。
太极--阴和阳的世界,自然和放松的世界,必
将成为你未来崭新的生活方式。
第一式起势StartingPosture
第二式左右野马分鬃ParttheWildHorse'sManeonBothSides第三式白鹤亮翅WhiteCraneSpreadsitsWings,第四式左右搂膝拗步BrushKneeandTwistSteponBothSides,第五式手挥琵琶HoldtheLute
第六式倒卷肱ForearmRollingsonBothSides第七式左揽雀尾GrasptheBird'sTail-LeftSide第八式右揽雀尾GrasptheBird'sTail-RightSide第九式单鞭SingleWhip,第十式云手CloudHands第十一式单鞭SingleWhip第十二式高探马HighPatonHorse第十三式右蹬脚KickwithRightHeel,第十四式双峰贯耳TwinPeaks第十五式转身左蹬脚TurnandKickwithLeftHeel,第十六式左下势独立PushDownandStandonOneLeg-LeftStyle第十七式右下势独立PushDownandStandonOneLeg-RightStyle第十八式左右穿梭WorkatShuttlesonBothSides
第十九式海底针NeedleatSeaBottom
第二十式闪通臂FlashtheArms第二十一式转身搬拦捶Turningbody,Pulling,Blockingand
Pounding
第二十二式如封似闭ApparentCloseup第二十三式十字手CrossHands第二十四式收势ClosingForm
1起势Beginning弯腿开步Bentknees,setlegsapart.吸气抬臂Inhale,raisearms(呼气)弯腿按掌Exhale,bentknees,lowerarms,palmsdown
2野马分鬃ParttheWildHorse'sManeonBothSide抱球收脚、转身上步、弓步分手Shapearmslikecarryingaball,
drawbacktheleftfeetTurnleft,stretchtheleftfeetforwardStepintoGongBu,sethandsapart后坐撇脚、抱球上步、弓步
分手Moveupperbodybackwardlikesittingontherightleg,rotatetheleftfootoutwardSetball-arms,stretchtherightlegforwardStepintoGongBu,sethandsapart后坐撇脚、抱球
上步、弓步分手Moveupperbodybackwardlikesittingontheleftleg,Rotatetherightfootoutward,Setball-arms,stretch
theleftlegforwardStepintoGongBu,Sethandsapart
3白鹤亮翅WhiteCraneSpreadsitsWings跟步抱球Takebacktherightleg,Setball-arms后坐右转
Moveupperbodybackwardlikesittingontherightleg,turnright左转虚步Turnleft,emptystep上下分手Sethandsapart,lifttherighthand,sinktheleft
4左右搂膝拗步SweepoverKneeandStepForward落脚摆臂、右转抡臂、抬臂抬脚、落脚曲臂、弓步搂推Settherightfootdown,wavethearms,Turnrightandwavearmsagain,Lifttherightarmandleftfoot,Settheleftfoot,bendtherightarm,StepintoGongBu,pushtherighthandforward,andsweepthelefthandovertheleftknee后坐撇脚、左转抬臂、上步曲臂、弓步搂推Setthegravitycenterbackontherightfoot,turn
theleftfootoutwardTurnleft,lifttheleftarm,Moveforward,
bendtheleftarm,StepintoGongBu,pushtheleftarmforward,sweeptherightarmovertherightknee;后坐撇脚、右转抬臂、上步曲臂、弓步搂推Setthegravitycenterback
ontheleftfoot,turntherightfootoutward
Turnright,liftthe
rightarm,Moveforward,bendtherightarm,
StepintoGong
Bu,pushtherightarmforward,sweepthe
leftarmoverthe
leftknee;
5手挥琵琶Playingthelute
跟步伸臂Movetherightlegforward,stretchtheleftarm,坐搓手Setthegravitycenterbackontherightfoot,stretch
theleftarmforward;pulltherighthandbacktoleftelbow虚
步合抱StepintoXuBu(leftleginemptytoestance),setarmslikeplayinglute
6倒卷肱ReverseReelingForearm右转展臂、眼看右后、卷肱回看、退步推掌Turnright,stretchtherightarm,Lookbackattherighthand,Bendtherightarm,lookforwardStepbackward,pushtherightarmforward;左
转展臂、眼看左后、卷肱回看、退步推掌Turnleft,stretchtheleftarm,Bendtheleftarm,lookforwardStepbackward,pushleftarmforward;右转展臂、眼看右后、卷肱回看、退步推掌Turnright,stretchtherightarm,Lookbackattherighthand,Bendthe
rightarm,lookforwardStepbackward,pushtherightarmforward;左转展臂、眼看左后、卷肱回看、退步推掌Turnleft,stretchtheleftarm,Lookbackatthelefthand,Bendtheleftarm,lookforwardStepbackward,pushleftarmforward;
7左揽雀尾Graspingthesparrow'stail-left右转摆臂、抱球收脚、转身上步、弓步捧手、Turnrightandswirlthearms.Wavearmslikecarryingaball,movetheleftfoottowardsbody.Lifttheleftlegtowardsleftandsettheleftfootdown.StepintoGongBu,liftandstretchtheleftarm臂下捋、搭手前挤、分手后引、弓步前按Movearmsdownward.Puttherighthandontheleftwrist,andpushforwardSeparatethehands,andpullbackwardclosertobody
8右揽雀尾Graspingthesparrow'stail-right
后坐扣脚、Movethegravitycenterbacktotherightleg,turntheleftfootinwards转身摆臂、抱球收脚、转身上步、弓步捧手、
Turnrightandswirlthearms.Wavearmslikecarryingaball,
andmovetherightfoottowardsbody.Lifttherightlegtowardsrightandsettherightfootdown.StepintoGongBu,liftandstretchtheleftarm伸臂下捋、搭手前挤、分手后引、弓
步前按Movearmsdownward.Puttherighthandontheleft
wrist,andpushforwardSeparatethehands,andpullbackwardclosertobody
9单鞭SingleWhip后坐扣脚、转腰摆臂、(左臂平、右臂下)左手翻掌、Movethe
gravitycenterbacktotheleftleg,turntherightfootinwardsTurnthewaistleft,rotatethearmsfromrighttoleft.
(Wavearmsacrossbody,leftarmatthechestlevel,rightarmatDanTian(navel).Turnleftpalmdown.右云摆、缠腕刁手、转身上步、弓步推掌Rotatethearmsfromleftsidetotherightside.RotatetherightwristandhooktherighthandTurnto
leftandstepintoGongBuPushlefthandforward
10.云手WaveHandsLikeClouds后坐扣脚、转腰下摆、松勾变掌、向左云摆、翻掌并步
(1)Movethegravity['gr?
v?
ti]centerintothebentrightleg,turntheleftfootinwardsRotatethewaist,movethelefthandindownwardarcUnfoldthehookhandandrotatearmsleft-wardsTurnoverpalms,movetherightlegclosetotheleftone
(1)向右云摆、翻掌开步、向左云摆、翻掌并步
(2)Rotate
armsright-wards,turnoverpalms,steptheleftlegfarfromtherightoneRotatearmsleft-wards,turnoverpalms,steptherightlegclosetotheleftone.
(2)向右云摆、翻掌开步、向左云摆、翻掌并步(3)Rotatearmsright-wards,turnoverpalms,steptheleftlegfarfromtherightleg.Rotatearmsleft-wards,turnoverpalms,steptherightlegclosetotheleftleg.(3)
11.单鞭SingleWhip向右云摆、缠腕刁手、转身上步、弓步推掌RotatethearmsfromleftsidetotherightsideRotatetherightwristandhooktherighthandTurnleftandstepintoGongBuPushlefthandforward
12.高探马HighPatonHorse
跟步翻掌、(眼看右后)曲臂后坐、虚步探掌Drawtherightfootforwardahalf-step,therighthandchangesfromabeakedhandintoanopenhand,upward.(Eyesonrighthand)Withdrawtherightarmandmoveforward,setthegravitycenteronrightlegStoptherighthandatfacelevel,withthe
palmfacingoutandawayMovethelefthandinadownward
arctotheDanTian(navel)levelUnfoldthelefthandandstretchitforward,withtheleftleginanemptyheelstance
13.右蹬脚kickwithrightheel
穿掌抬脚PutthelefthandabovetherighthandLifttheleft
legandstepforward撇脚架掌、分手绕环、Turntheleftfoot
outwards,crossthehandsatfacelevelSwirlbotharmsoutwardsinacircle搭手上步、Crossthelefthandoverthe
righthandSteptherightlegforwardtobringtherightfoot
nexttotheleftfoot举臂分手右蹬(右前30度)Liftbotharms,pushhandsapart,andkickwithrightheel
14.双峰贯耳struckopponent'searswithbothfists垂落并手、Hangdownthehands,andmakeparallelpalms
脚收掌、Landtherightfoot,anddrawbothhandsbackto
waist(腰间变拳)弓步贯拳(Closetheopenhandsintofistsatwaist)StepforwardintoGongBu,CirclethearmsoutwardsDrawfiststogetherattheheadlevelandstrike
15.转身左蹬脚turnandkickwithleftheel
后坐扣脚、Movetheupperbodybackandturntherightfootinwards转身摆臂、(松开右拳)Turnover180degreescounterclockwiseandwavetheleftarm,(loosentherightfist)收脚搭手、举臂分手左蹬TakebacktheleftfootandcrosstherighthandovertheleftatDanTjanlevelLiftbotharms,andseparatehandsatfacelevel,withleftarmatfrontandright
armbackatshoulderheightKickwiththeleftheel
16.左下势独立LeftSnakeCreepsDown&GoldenRoosterStandsonOneLeg
落脚内扣、重心左移Putdowntheleftleg,androtatetheleftfoottowardsinsideMovethegravitycenterintotheleftleg.
左臂右摆、刁手靠掌avetheleftarmtowardsrightHookthe
righthandandattachthe
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