预备式:
自然直立,两眼
平视前(南)
方,双脚略分与
肩同宽,双足并
行向前,双手轻
贴大腿。双肩放
松自然下垂。
静心,意识集
中,呼吸顺其自
然。
起势1:
以肩关节为中心,手
臂为半径,手掌向
下,想像中指吊某物
缓慢但不间断地举起
直至手与肩平,肘微
曲下垂,以保持手臂
肌肉放松。即用意不
用力。
切记举手时不能耸肩
保持肩关节下沉。
起势 2:
仍以肩关节为中心,上臂为半径,
将肘运动至身侧,肘与身侧保持大
约一拳间距。
双手随肘作弧线(如图中黄点)下
移至腰前。在此运动过程中配合均
匀的收臀鼓后腰。双膝同时微曲。
见上图后腰红点处微凹,而此动作
完成时,红点已略鼓起。
注意:收臀与鼓腰是由以篮点的胯
关节为中心作旋转运动来完成。篮
点不能因此而前移。
图II
Figure II
如图II所示,当起势下蹲时,要开
胯。即图中红点所示的位置的间距
要略向左右扩展。
双膝与双足之间的距离基本相同。
(1)起势—Commencement
起势 3

籍腰胯下沉之势,如图II所示
开胯、曲膝下蹲,双手手掌向
下继续下压直至双臂自然伸直
为止。
下蹲程度以体质强弱由各人自
定。但一旦确定,整套架子的
双胯高度便不能时高时低起伏
不定。这是锻炼腰胯控制平衡
能力的关键之处。
要看起势的录像请点击 此处
To watch video of Commencement click
Here
Preparation
-Stand upright naturally with eyes
looking levelly to the South.
-Separate two feet until they are hip’s
width apart and parallel; with toes
pointing straight ahead .
-The palms are slightly touching the
thighs. Relax the shoulders and let them
fall naturally at the sides.
-Quiet the mind and be attentive .
-Breath  naturally .
    Commencement 01

-Taking the shoulder joints as the center and the arms as the
radius with palms facing down, slowly and without interruption
raise the arms to the shoulder level as if lift up something by
using the middle figures.

-Keep the arm muscle relaxed  by sinking down the elbows
slightly. Use the mind instead of force.

-Remember do not shrug the shoulders when raising the arms.
Keep the shoulder joints sinking down.
                 Commencement 02
-Still using the shoulder joints as centers and the
upper arms as radius, move the elbows to the sides of
the body. Leave the space  of a fist  between the
elbows and the trunk.

-Both hands follow the elbow moving  down curvy (shown
as yellow dots in the picture on the right ) to the
front of the waist .

-While doing this, coordinate evenly with the downward
and forward  movement of the buttock muscle  as well
as  the rounding of the  lower back  .  Simultaneously
bend both knees slightly .

-As shown in the above pictures, the lower back as
marked with the red dot is originally concaved in.
After the above mentioned movement, the red dot is
convex out.

Note : The downward and forward movement of  the
buttock muscle and the rounding of the lower back are
the result of using  the hip bone as center ( as
indicated by the blue dot ) to make a small  swinging
motion. The position of the hip bone as represented by
the blue dot should not move forward.
         Commencement 03
-While sinking down with the hip, as shown  in Fig.II, open
the hip and bend both knees to   squat down.

-The palms continue the pressing movement  till the arms are
fully extended in a natural way.

- The degree of squatting depends on one’s physical fitness.
But once it is determined, the height  on both sides of the
hip shall not move up and down unevenly  during  the whole  
exercise of  the form. This is the crucial point to train  the
hip to control the balance of the body.
As shown in Fig.
II,
the hip has to
open  when
squatting down. It
means the distance
between the two
red dots has to
extend to the
right and left
side. The distance
between the knees
and the feet are
basically the same.
由 Daniel Kwok 先生 校译
Proofreaded & Translated
by Mr.Daniel Kwok
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