(8)(32)(89) 白鹤亮翅——
White crane spreads its wings
由提手上势进
入预备状态。
虚领顶劲,上
身正直,双肩
松垂,以左右
前臂为轴手掌
含外翻之意。
手臂外侧与后
背呈饱满外张
之势。开胯收
臀鼓后腰,每
当开胯之时,
必须严控双膝
稳定达到园裆
态势。
要看白鹤亮翅的动作录像,请点击 此处

To watch video of this movement ,click here
Enter into the preparatory stage from the
posture of Raising Hands. Lift the
collarbone and hold the head suspended
.The upper body is upright and straight.
Relax and drop the shoulders down. With
the left and right forearms as axis, both
palms are carrying the sense of rotating
outward. The outer edge of the forearms
and the back are in a fully expanding
state. Open the hips, lower the buttocks
and convex the lower back. When
opening the hips, the stability of the
knees must under control so as to reach
the state of rounding the crotch.
白鹤亮翅 01

保持上述饱满
外张的体态。
籍弯腰上身前
倾, 基本与攬
雀尾弓歩时前
倾程度相当为
好。

此时腰胯以下
状态不变。
White carne spreads its wings 01
Maintain the above-mentioned posture
in a fully expanding status. Lean the
torso forward by bending the waist. The
extent of leaning is kept basically the
same as the bow step of Grasping The
Bird’s Tail.
The lower part of the body underneath
the waist and hips remain unchanged.
                                 白鹤亮翅 2:
保持双膝与双胯稳定的条件下,前倾的上身以脊髓为中心通过转腰向东方平稳转动,即在转动时要
维持双肩始终在同一高度上平稳转向。
在转动时,双臂保持原来态势随转腰移至东方,没有任何独立的运动。转动程度以满足上述要求的
条件下,角度越大越佳。一般上身转动45度左右,转动头颈使面对东方。
                          White crane spreads its wing 02
While maintain both knees and hips stable, with the spine as the axis and through the rotation
of the waist, the leaning torso is steadily turning to the east. Both shoulders are kept at the
same height when making the turn. Both arms withheld the same state without any independent
movement when following the waist to turn east. In fulfilling the above-mentioned requirements,
the degree of turning is larger the better. Normally the upper body rotates around 45 degrees.
Rotate the head and the neck at the same time to face east.
白鹤亮翅 3:
保持整体静止,以左
肩为中心,在东北
方,向上旋转左臂,
当左肘与右肘同高
时,停止上臂的转
动,继续以肘为中心
转动前臂,直至双手
手指相
对,如照片所示。左
手臂转动角度以不引
起耸肩,扬肘造成
肩、肘关节僵硬为原
则。
   White crane spreads its wing 03
Keep the whole body still. With left shoulder as
center, rotate the left arm from northeast
upward. When the left elbow and right elbow
reach the same height, stop the rotation of the
upper arms. Continue to use the elbow as the
center, rotate the forearms till fingers of both
hands are pointing to each other as shown in
the picture. The principle of turning of the left
arm is to ensure that the angle will not lead the
shoulder to shrug, the elbow to rise and as a
consequence stiffening the shoulder and elbow
joints.
白鹤亮翅 4:
基本维持双肘的高
度,将前倾的上身通
过竖腰在原来的方向
抬起领正。双眼平视
前方。
与此同时,在固定双
手掌心位置的情况
下,手指由水平相对
转成基本平行向上,
双肘在胸前相互靠拢
间距略宽于胸。胯、
膝、足态势不变
          White crane spreads its wing 04
While maintaining both elbows at the same height,
straighten the leaning torso from the same
direction by erecting through the waist and with
eyes looking forward horizontally.
At the same time, while keeping the center of the
palms unchanged, turn the fingertips from facing
each other to facing upward and parallel to each
other. Drew both elbows closed to each other in
front of the chest keeping a distance slightly wider
than the chest. Keep the hips, knees and legs at
the same state.  
白鹤亮翅 5:
保持收臀,开胯园裆的
情况,通过以脊髓为中
心转腰将上身及双手带
回正南方。
白鹤亮翅的关键在于在
转动上身的整个过程
中,要保持双胯与双膝
的静止,稳定转腰,双
臂轻灵,肩、肘关节不
得僵硬。
   White crane flaps its wing 05
While keeping the buttock lowered, the
hips opened and the crotch rounded,
with the spine as center rotate the waist
and turn the torso and both hands back
to the south again.
The key points of White Crane Flaps Its
Wings are keeping both hips and both
knees still, steadily turning the waist,
keeping both arms agile and not
stiffening the joints of the shoulders and
elbows while rotating the upper body.
由 Daniel Kwok 先生 校译

Proofreaded & Translated
by Mr.Daniel Kwok
访客留言Guestbook
    太极分文武三成解


盖言道者,非自修身无由得成也.
然又分为三乘之修法.乘者,成也.
上乘,即大成也;下乘,即小成也;
中乘,即诚之者成也.法分三修,
成功一也。

文修於内,武修於外.体育内也、
武事外也。其修法内外、表里成
功。

集大成,即上乘也。由体育之文
而得武事之武,或由武事之武而
得体育之文,即中乘也。然独知
体育之文,不知武事而成者,或
专武事,不为体育而成者,即小
成也。