单鞭   
—— The Single whip
单鞭 01:
由左腿及腰发劲以左足跟撑地将重心向西方前移。右腿相应地由
直转曲,成弓步。当左腿伸直,左边A-B-D-H-K成一直线时,重心
当落在右足的足跟及足外侧。这时大腿要有阻止重心继续前移的
制动作用。

由右肘沿右手前臂所指方向将右手指略推动上移,使右手指与眼
同高。左手指仍轻置于右手腕中部。此时体态与揽雀尾 4:相
似。
注意:重心前移时胯关节不可时高时低。左右肩,左右胯不能一
前一后,并避免耸肩,扬肘。
前一个动
作,揽雀
尾的完成
状态。

红衣摄自
南方

兰衣摄自
西方
单鞭 02:
由右大腿与小腿同时用劲将重心沿
H-K直线由
脚跟坚实地压置于地面,使右边
H-K成为稳定
的轴心,略提右脚尖旋转
H-K45度,使足尖与
上身转向西南角。双胯只能放松转动而不可移
动。
在转动右边时,右膝不能晃动,左臀不能外
凸,左边
A-B-D-H-K 仍须保持一直线。
在转体时左右手肘肩与上身的相对位置保持不
变,右手五指相聚转腕向下与前臂相对作钩
状。
单鞭 03:

此时,重心应该落在右边。为了使最终
单鞭面向正南,需将左腿在维持直伸的
情况下籍左胯的后移向后略微作弧线位
移,使左右胯与足跟连线都呈东西走
向。
移动时,不要影响身体的其他部分的稳
定。更不能引起重心位移。身体仍然前
倾面向西南角。
单鞭  04:

保持右边腿臂状态不变,微提左脚尖,着力于左脚跟,
左脚跟与左胯作同步左旋,左腿由直转曲开胯,并使重
心逐渐由右腿左移,直至左足尖指向东南角,双腿平均
分担重心为止

在转动时,上身同时由前倾转为中正并转向面南。左上
臂沿水平方向随转身带前臂左移与大腿处于同一方向,
以左前臂为轴心左手掌由面胸转向面左。

视线与左手同步左移至平视东南角。
单鞭 05:

上一动作结束时,左足尖还没着地,全身重心还未安定,现在要在
设定的方向上,以左前臂为轴心把向左边的左手掌转向东南角,同
时籍踩下左脚尖之时靠腰腿之劲,着意于左手掌的外侧略微外推。
此时,腰,背也要有后鼓之意。
当单鞭完成时,重心平均落于双腿之间。收臀,鼓后腰,开裆。注
意开裆时双膝不能左右外移,要有内收之意,使两膝稳定。这也就
在双胯与双膝之间形成园裆。籍此建立一个稳固,灵活的下盘。
上身要含胸拔背,放松手臂肌肉,使双臂的外侧与后背组成一个意
气外张的园球。加之虚领,便可形成一个上虚下实,轻灵的体态。
要看单鞭动作的录像,请点击 此处

To watch video of Single whip , Click here
                                         Single whip 01
Emit internal power through the left leg and hip and use the left ankle to press against the ground.Thereby
move the center of gravity forward and toward west. The right leg is correspondentlybended from the straight
position to form a bow step. When the left leg is stretched out, points A-B-D-H-K on the left side of the body
become a straight line. The whole body weight falls to the right ankle and the outer ledge of the right foot. This
time, the thigh has to have the braking effect to stop the center of gravity from moving further forward.
Following the direction of the right forearm, move the right elbow slightly upward positioning the right fingers in
the eye level. The left hand fingers are still placed in the middle of the right hand wrist. This posture is similar
to the step 4 of Grasping the Bird's Tail.
Do take note that when moving forward, the hip joints should not go up and down. The left side and right side
of the shoulders as well as the left side and right side of the hips should not move forward or behind against
each other. Avoid shrugging the shoulders and raising the elbows.
                                                   Single whip 02
By using the power of the right thigh and the foreleg, pressing the center of gravity firmly to the ground
through the ankle along the line of H-K. This will make the right side of H-K becoming a stable axis. Slightly
bring up the front part of the right foot and rotate the line of H-K by 45 degree positioning the right toes and
the upper body to face southwest.
Both hips only turn softly without losing position. When turning the right side, the right knee should not sway.
The left buttock is not convex out. The left side of the body along the line of A-B-D-H-K still maintain as one
straight line.
While turning the body, arms, elbows and shoulders as well as the upper body are all kept relatively in the
same position against each other. By rotating the wrist, the five tips of the right hand fingers get together
pointing downward forming a hook against the right forearm.  
                                             Single whip 03
This time, the center of gravity should fall on the right side. In order to have the final position facing south, it is
necessary to keep the left leg straight while arching it back by withdrawing the left hip backward. This will line
up the left and right hips as well as both ankles in the east-west direction.
The stability of the relevant parts of the body should not be affected by the move. Particularly the center of
gravity should not be relocated. The body is still leaning forward facing the southwest corner.  
                                          Single whip 04
Keep position of the right arm and leg unchanged. Raise the front part of the left foot slightly. Give pressing
on the left ankle while making left turn by rotating the left ankle and left hip simultaneously. The left leg is
bending from the straight position and the hip is opened. The center of gravity is gradually shifting from the
right leg toward left till the left toes are pointing to the southeast corner with both legs sharing the body weight
equally.
During the time of turning, the upper body instead of leaning forward becomes upright to face south. The left
forearm moves horizontally along with the turning of the body to the left side till it locates in the same direction
as the thigh. With the forearm as axis the left palm rotates from facing the chest to facing the left .
The line of vision moves with the left hand at the same time till directing to the corner of southeast in eye level.
                                                     Single whip 05
Upon the completion of the last movement, the front part of the left foot is not yet touching the ground and the
center of the gravity of the body is not yet stabilized. Now, based on the direction being set, use the left forearm
as axis and rotate the left palm from facing left  to facing southeast. Upon stepping down the front part of the
left foot, intentionally push the outer edge of the left palm a little bit outward by using the internal power of the
waist and legs.
At this moment, the waist and the back have the sense of expanding backward. When the entire process of
Single Whip is completed, the center of gravity is evenly falling in between the two legs. Lower down the
buttock, convex the lower back and open the hips at the same time. Taking note that when opening the hips,
both knees should not sway side way. Instead, it should have the sense of closing in making them firm and
stable. This is how the round crotch can be formed in between the knees and the hips. And it establishes a
stable and flexible base. As for the upper body, the chest is keeping in and the back is pulling up. Relax the
muscle of the arm letting the outer edges of the arms and the back of the body to form an imaginary balloon
expanding outward. With the head suspending weightlessly, the whole body is now agile with a substantial base
and a lightness top.  
由 Daniel Kwok 先生 校译

Proofreaded & Translated
by Mr.Daniel Kwok
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