
二、养生太极推手基本动作规格
(一)手型基本规格
1. 立掌
手指自然伸直,五指并拢,坐腕指尖向上,掌心微内含。(图2-1)
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图2-1
2. 仰掌
手心向上或斜向上。(图2-2)
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图2-2
3. 俯掌
手心向下或斜向下。(图2-3)
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图2-3
4. 刁手
拇指和食指捏拢,其余三指自然屈于掌心,屈腕。(图2-4)
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图2-4
(二)手法基本规格
1. 单按掌手法规格
(1)预备势,并步直立。左脚提起,向左平行开步,两脚间距与肩同宽,两手臂前平举至肩高,同肩宽,掌心向下,两眼平视前方。(图2-5)
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图2-5
(2)两臂松肩松肘,两掌下按至胯前,同时屈膝下蹲,上体保持中正,松腰敛臀,呼吸自然,气沉丹田。(图2-6)
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图2-6
(3)左大臂不动,左手向上抬至左肩前,掌指向上,掌心向前。(图2-7)
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图2-7
(4)身体不动,左手向前平推。(图2-8)
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图2-8
(5)左手下按至胯前,同时右手向上抬起,屈于右肩前,掌指向上,掌心向前。(图2-9)
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图2-9
(6)身体不动,右手向前平推。(图2-10)
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图2-10
2. 双按掌手法规格
(1)预备势,并步直立。左脚提起向左平行开步同肩宽,两手臂前平举至肩高,同肩宽,掌心向下,两眼平视前方。(图2-11)
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图2-11
(2)两腿屈膝下蹲,同时两手臂屈肘于胸前,掌指向上,掌心向前。(图2-12)
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图2-12
(3)两手下落至腹前,同时含胸拔背,掌型不变。(图2-13)
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图2-13
(4)两手向前上方推按,同胸高,坐腕,立掌,掌指自然伸直向上,掌心向前。(图2-14)
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图2-14
3. 采刁手法规格
(1)预备势,并步直立。左脚提起向左平行开步同肩宽,两手臂前平举至肩高,与肩同宽,掌指向前,掌心向上。(图2-15)
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图2-15
(2)两臂屈肘,两手向下按至胯侧,同时两腿屈膝下蹲,目视前方。(图2-16)
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图2-16
(3)左手外旋向右45度伸手,与肩同高,身体右转,掌心向上,掌指向前。(图2-17)
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图2-17
(4)屈指,屈腕内旋,向左采,屈肘至左身侧成勾手,身体随之向左转正。(图2-18)
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图2-18
(5)左手放松,向下落至胯侧,成马步双按势,掌心均向下,掌指向前,目视前方。(图2-19)
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图2-19
(6)右手外旋向左45度伸手,与肩同高,身体右转,掌心向上,掌指向前。(图2-20)
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图2-20
(7)屈指,屈腕内旋,向右采,屈肘至右耳侧成勾手,身体随之向右转正。(图2-21)
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图2-21
4. 挂掌手法规格
(1)预备势,并步直立。左脚提起向左平行开步,与肩同宽,两手前平举至肩高,同肩宽,掌指向前,掌心向下。(图2-22)
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图2-22
(2)两臂屈肘,两手向下按至胯侧,同时两腿屈膝下蹲,目视前方。(图2-23)
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图2-23
(3)左臂屈肘,右手抬起至左肩前,内旋,掌心斜向外,掌指向上,目视左前方。(图2-24)
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图2-24
(4)左手外旋向左,向下弧线挂至腹前,掌心斜向上,目视左前方。(图2-25)
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图2-25
(5)左手内旋收至胯侧,掌心向下,成马步双按势。(图2-26)
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图2-26
(6)右臂屈肘,右手抬起至右肩前,内旋,掌心斜向外,掌指向上,目视右前方。(图2-27)
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图2-27
(7)右手外旋向右、向下弧线挂至腹前,掌心斜向上。(图2-28)
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图2-28
(三)步型的基本规格
1. 弓步
左脚(或右脚)向前一大步(约为脚长的4~5倍),前脚尖微内扣,左腿(或右腿)屈膝前弓(大腿接近水平,膝关节不超过脚尖。右腿(或左腿)伸直,脚尖内扣(斜向前),两脚全脚掌着地。上体正对前方,眼向前平视,两手握拳抱于腰间。弓左腿为左弓步;弓右腿为右弓步。(图2-29、30)
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图2-29
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图2-30
2. 马步
两脚平行开立(约为脚长的3倍),脚尖正对前方,屈膝下蹲,膝关节不超过脚尖,大腿接近水平,全脚掌着地,身体重心落于两腿之间,两手握拳抱于腰间,身体保持中正,目视前方。(图2-31)
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图2-31
3. 仆步
两脚左右开立,右腿(或左腿)屈膝全蹲,臀部接近小腿,右脚(或左脚)尖和膝关节外展,左腿(或右腿)挺直平仆,脚尖内扣,两脚全脚掌着地,两手握拳抱于腰间。仆左腿为左仆步;仆右腿为右仆步。(图2-32、33)
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图2-32
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图2-33
4. 虚步
两脚左右开立,右脚尖外摆45度,屈膝半蹲,身体重心移于右腿,左脚跟抬起,脚尖着地,膝微屈,两手握拳抱于腰间,眼平视前方。左脚在前为左虚步,右脚在前为右虚步。(图2-34)
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图2-34
5. 歇步
(1)两手握拳抱于腰间,两脚左右开立,目视前方。(图2-35)
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图2-35
(2)左脚提起,向右脚右侧叉步,步尖着地,身体微左转,头向右转,眼看右前方。(图2-36)
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图2-36
(3)两腿屈膝下蹲,左膝盘于右腿后侧,左大腿后侧与小腿贴紧,臀部坐在小腿和脚跟上。(图2-37)
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图2-37
(4)与第(2)动相同,唯方向左右相反。(图2-38)
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图2-38
(5)与第(3)动相同,唯方向左右相反。(图2-39)
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图2-39
(四)步法的基本规格
1. 进步
(1)预备势,两脚并拢直立。头正,项直,下额微内收,两臂松垂体侧,两手轻贴大腿外侧,两眼平视。(图2-40)
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图2-40
(2)两手内旋屈肘向后,两掌背贴在两肾俞穴上,掌心向后,同时两脚开立,与肩同宽;随之屈膝下蹲,敛臀收腹。气沉丹田,呼吸自然。(图2-41)
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图2-41
(3)右脚尖外摆45度,身体随之右转,胸向右前方。左脚提起收至右脚内侧,脚尖点地。(图2-42)
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图2-42
(4)左脚提起向左前方缓慢出脚,脚跟着地,身体重心在右腿,身体不转,裆胯松圆,右膝微外展,与右脚尖垂直。(图2-43)
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图2-43
(5)左脚尖微内扣,向正前方落实,随之左腿屈膝前弓,身体左转,重心前移,右脚跟外展,右腿蹬直。胸向正前方。(图2-44)
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图2-44
(6)右腿屈膝,重心稍后移,左脚尖外摆,身体左转,右脚跟外摆抬起,前脚掌着地。胸向左前方。(图2-45)
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图2-45
(7)左腿屈膝前弓,左胯放松稍下沉,身体重心前移,同时右脚蹬地提起,收至左脚内侧,脚尖点地。(图2-46)
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图2-46
(8)右脚提起向右前方缓慢出脚,脚跟着地,身体重心在左腿,身体不转,裆胯松圆,左膝微外展,与左脚尖垂直。(图2-47)
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图2-47
(9)右脚尖微内扣,向正前方落实,随之右腿屈膝前弓;随前弓,身体右转;重心前移;左脚跟外展左腿蹬直。胸向正前方。(图2-48)
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图2-48
2. 退步
(1)预备势,两脚开立,与肩同宽,两手叠于腹前,(男士左手在内,女士右手在内),两腿屈膝下蹲,松腰松胯。身体重心移至右腿,提起左脚向后撤步,脚尖点地。(图2-49、50)
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图2-49
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图2-50
(2)左脚跟微内扣,落地踏实,并屈膝,身体稍左转,重心后移至左腿。随之右脚跟抬起稍外展,前脚掌着地,成左虚步。(图2-51)
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图2-51
(3)松胯,提右脚向后落步,脚尖着地,脚跟内扣,屈膝,松胯,重心后移至右腿,身体微右转,右脚跟抬起外摆,前脚掌着地,成右虚步。(图2-52、53)
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图2-52
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图2-53
3. 五行步
(1)预备势,并步直立。提起左脚向左平行开步与肩同宽,两手内旋屈肘背至腰后,两掌背贴在两肾上,同时两腿屈膝下蹲,松腰敛臀,两眼平视。(图2-54)
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图2-54
(2)右脚尖外摆,身体右转,胸向右前方,提起左脚向左前方45度出脚,脚跟着地。前脚掌落地踏实,随之屈膝前弓,身体微左转,胸向正前方,同时右脚跟外展蹬腿。(图2-55、56)
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图2-55
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图2-56
(3)左脚尖外摆,重心前移至左腿;右脚提起经左脚内侧向右前方45度出脚,脚跟着地。前脚掌落地踏实,随之屈膝前弓,身体微右转,左脚跟外摆蹬腿。胸向正前方。(图2-57、58、59)
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图2-57
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图2-58
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图2-59
(4)身体重心前移至右腿,左脚提起向前上步,成马步。(图2-60)
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图2-60
五行步要走五个点。两个马步和两个弓步落点形成五点。