74式太极拳图解教学1至29式

陈氏太极拳老架一路图解教学，欢迎收藏和转载

Chapter 2 Chen Style TaijiQuan Old Frame First Routine 老架一路特点是：以柔为主，由松人柔，柔中寓刚；行气运劲，以缠丝劲的锻炼为主，发劲为辅。初期动作力求缓徐，以揣摩行气运劲，全身内外，一动全动，使能处处保持平衡而不失其势，练成随遇平衡的技能。缠丝劲是粘化、牵动、进逼的核心，缠绕圆转，功深后能达到即化即打，依着何处便从何处击去的程度。发劲的运用，原则上是没有牵动则不发。缠丝劲的锻炼，能逐渐产生一种似柔非柔，似刚非刚，极为沉稳而又灵活善变的内劲。陈鑫曾说：“一举动，轻重、刚柔俱发。”可以说，陈氏太极拳特点是：以缠丝劲为灵魂，以内劲为统驭。这也是太极拳推手时具有威慑力量的基本条件。

The features of“Chen Style TaijiQuan Old Fame First Rou-tine”are mainly softness, from relaxation to softness, and hard-ness residing softness. Use Twisting Jin to deliver Qi and Jin as Primary movements, and issue Jin as secondary movements. At the beginning, try to be slow, and feel the process of the https://www.360docs.net/doc/105353883.html, taijiquanering of Qi and Jin. No matter inside or outside of the body,when one part moves, the other parts follow. Keep balance at any time and do not lose power. Twisting Jin is the core of sticking,leading, and approaching. Twisting and moving in a circle give you the skill to lead the enemy' s power away and strike him bac.k, or to follow his power and find a chance to strike him. In principle, there is no leading, then there is no striking. With Twisting Jin, you can gain the power which seems soft, but is not soft, seems hard, but is not hard, stable and flexible

to change. Mr. Xin Chen said,"Every movement is with lightness and heaviness, softness and hardness."In general, Chen Style TaijiQuan uses Twisting Jin as a soul and uses internal power as a commander. That is why it is powerful in Pushing Hands.

第一式起式

1．两脚并立，身体中正，两眼平视，舌尖顶住上腭，唇齿微合，下颌微内收；两臂自然下垂身体两侧，两肘尖略有外掤之意，手心向里，呼吸自然(图2-1)。

1．Opening

(1) Stand up with feet together, body upright, eyes looking forwar, Close the mouth naturally; draw the chin in slightly.

Arms are hanging naturally. Push both elbows out slightly, palms facing in. Breathe naturally (Figure 2-1).

2．上式不停，身体慢慢下沉，屈膝松胯，重心移向右腿，左脚跟抬起向左横开半步，与肩同宽，脚尖微向外，重心移向中间，两脚指抓地，脚心要虚，全身放松，含胸塌腰，气沉丹田，意识集中(图2-2)。

(2) Continuing the last movement, sink the body slowly,bend the knees and r elax thehips. Shift the weight towards the right leg; raise the left heel and take a half-stepto the left, feet apart at shoulders width, toes pointing slightly outward. Shiftthe weight towards the centre, toes gripping the grou nd, feet arched, body relaxed. Drawthe chest in and relax the hips. Sink the e ner- gy to Dan Tian (the lower ab-

domen); mind lS concentrated (Figure 2-2).

3．上式不停，两掌逆缠缓缓抬起，与肩同宽、同高。同时，身体是随两掌上升而下沉(图2-3)。

(3) Continuing the last movement, palms twist inward and slowly lift

to shoulder height,shoulder -width apart. Sink the body while the palms are moving up (Figure 2-3).

4。上式不停，松肩、坠肘，屈膝松胯，身体继续下沉。两掌随身下沉，落于腹前，掌心朝下。目视前方(图2-4)。

(4) Continuing the last movement, relax shoulders and sink the elbows, bending knees while relaxing the hips. Continue to lower the body, palms following the body to fall in front of the abdomen, palms facing down, eyes looking forward (Figure 2-4).

要点

虚领顶劲，含胸塌腰泛臀，沉肩坠肘，屈膝松胯，膝不过脚尖，立身中正，心静体松，意识集中，心气下降，呼吸自然。

Requirements

Head should be drawn up, chin slightly tucked in. Cave the chest slightly inward; sink the waist. Sink the elbows and shoulders. Push the coccyx slightly

(https://www.360docs.net/doc/105353883.html,taijiquian)backwarcl. Bend the knees and relax the hips. Do not push the knees farther than the toes; keep the body upright, mincl calm and focused, body relaxed. Breathe natu rally.

误区

对于初学拳者，很容易犯有前俯后仰、身法不正的毛病。

警示

应注意，松胯在于塌腰，而塌腰必须松胯。松胯时不宜过，大腿根凹进去过了，就会前俯，大腿根没凹进去向前绷、挺，就会后仰，这样，腰劲就难以灵活运转。因此塌腰、松胯时就像坐凳子一样，放松下沉。以上要领在每个动作中都应涉及。

Avoid

Bowing forward or leaning backward.

Caution

Sink the waist and relax the hips at the same time. Do not overdo the relaxing of the hips. Bending forward or leaning back would cause the waist to be inflexible. Therefore, sink the waist

and relax the hips as if sitting on a stool. This applies to all movements.

第二式金刚捣碓

1．接上式，身体微右转下沉，再向左转，重心移向右腿。两掌左逆右顺缠，上拥至左上方，左掌心朝外斜下方，右掌掤至胸中线、掌心朝上。目视左前方(图2-5)。

2． Warrior Pounds the Mortar

(1) Continuing the previous movement,(https://www.360docs.net/doc/105353883.html,) turn the upper body slightly to the right and lower it.Then turn the upper body to the left, shifting the weight onto the right leg. The left palm twists inward to the upper left of the body, palm facing outward and downward; the right hand twists outward to the centreof

the chest, facing upward. Eyes look to the left front (Figure 2-5).

2。上式不停，身体下沉向右转，重心由右移向左腿，外摆右脚尖向右斜前方。两掌左顺右逆，坐腕，随身旋转向右侧，划弧变捋，与肩同高、同宽，右掌心朝外斜下方，左掌心朝右

斜上方，两掌指尖朝左前方(图2-6)。

(2) Sink the body and turn the upper body to the right,,hifting the weight onto the left leg, and swing the toes of the right foot outward to point to the right front. The left palm twists outward; the right hand twists inward. Push both wrists down and all the fingers point up (It is also called "sitting hand"). Both hands draw an arc and pull up to shoulder level, shoulders width apart, the right palm facing down and outward, the left palm

facing the upper night. All the fingers of both hands point to the left front (Figure 2-6).

3．上式不停，身体下沉，重心由左移至右腿，左腿里合，扣裆提起，脚尖自然下垂(图2-7)。

(3) Sink the body and shift the weight to the right leg.Move the left knee closer to the right leg, then raise it, toes pointing down naturally (Figure 2-7).

4，上式不停，左脚跟内侧着地，向左前方45度开一步。两掌继续向右加捋上拥。目视前方(图2-8)。

(4) Place the inner side of the left heel onto the ground,then take a step forw ard 45degrees to the left. Pull both palms backward to the right. Eyes look for ward (Figure 2-8).

5．上式不停，身体先微右转下沉再向左转，重心移向左腿。两掌随转体左逆右顺向右走下弧向前拥，左手掤胸前，掌心朝下；右掌缠至右膝上方内侧，掌心朝右，指尖朝后。目视前方(图2-9)。

(5) Turn the upper body to the right slightly first, then low er the body and turn it to the left. Shift the weight to the left leg. Meanwhile, the left palm twists inward, and the right hand twists outward. Both hands stop above the right knee.

Shift tlie weight onto the left leg and turn the upper body to the left; continue to move the palms in arcs, the

left hand stops in front of chest,palm facing down; the right hand stops above the right knee, palm facing right, fingers pointing backwards. Eyes lookforward (Figure 2-9).

6，上式不停，左掌先顺后逆，由外向里立圆合于胸前右肘尖上方，掌心朝下；右掌同时顺缠向前撩掌于胸前，与左掌相合，掌心朝上。右脚上步于左脚右侧前成虚步，脚尖着地，重心在左(图2-10)。

2．

Raising the right shoulder upward would affect the chest and waist' s stretching and contracting while the right fist twists inward and upward to shoulder level in movement 8.

Swaying the waist when shifting the weight in movement 5,would affect the body upright.

Caution https://www.360docs.net/doc/105353883.html, taijiquian Pushing the elbows and shoulders upward or swaying the waist are the mistakes that beginners make. Pay attention to sinking the waist and hips; sink the shoulders and elbows. While turning the body and shifting the weight, use Dian Tian and the waist to drive the limbs. Use the hands to lead the movements.

Keep the shoulders relaxed. Otherwise, it would cause the whole body in tense.

(6) The left hand twists outward first then inward and draws a circle in front of the chest,stopping above the right elbow,palm facing down; the right hand twists outward in the right front of the chest, palm facing up to correspond with the left hand. Move

the right foot ahead of the left foot to form an Empty Step, the ball of the right foot touching the ground. The weight is on the left leg (Figure 2-10).

7．上式不停，重心下沉。同时，左掌顺缠、下沉至腹前，掌心朝上；右掌先上引而后握拳，落于左掌心，拳心朝上。目视前方(图2-11)。

(7) Lower the body. At the same time, the left hand twists outward to the abdomen, palm facing up; the right palm lifts first and then turns into afist above the left palm, palm facing up. Eyes look forward (Figure 2-11).

8．上式不停，右膝提起与腹平，脚尖自然下垂。同时，右拳逆缠向上提至肩高。目视前方(图2-12)。

(8) Raise the right knee up to the abdomen, toes pointing down naturally. At the same time, the right fist twists inward and upward to shoulder level.Eyes look forward (Figure 2-12).

9．上式不停，右脚震脚落地？同时，右拳落于左掌心内，在小腹前。重心不变，两脚与肩同宽：目视前方(图2-13)，

(9) The right foot stamps on the ground. Meantime, the right fist falls into the left palm in front of the abdomen. The weight is still on the left leg. The feet are shuolders width apart. Eyes look forward (Figure 2-13).

要点

(1)陈氏太极拳的弧线是以螺旋缠丝劲运化的，主要以顺逆两个相对立的基本缠丝为核心。运化时，无论里外、上下、左右、前后，都离不开顺逆缠丝劲。但是，缠丝劲的运化过程，必须是以腰为轴，随身转化，在震脚时，要屈膝松胯，全脚掌着地，气沉丹田。

(2)动作4，左脚向左前方上步，与两掌向右上拥要上下对称，上步要如临深渊、如履薄冰，

轻而不浮（陈氏太极拳凡是开步皆如此）。

(3)动作8，提腿、提拳时，身体要下沉，松肩沉肘，上下相合，脚步稳健：

(4)动作9，右拳落于左掌心内，与震脚一致，劲整，气沉丹田。

Requirements

a． The movements of Chen

Style TaijiQuan are spiral and twisting, based on Twist Inward and Twist Outward. Whether moving outward or inward, up or down, left or right, forward or backward, while twisting and rotating, use the waist as an axle and follow through with the https://www.360docs.net/doc/105353883.html, taijiquan

When stamping on the ground, bend the knee and relax the hip,the entire bottom of the foot touching the ground, energy going to the abdomen.

b. In movement 4, the left foot takes a step to the left front in cooperating with both hands pushing to the upper right. Step lightly and stably.

c. In movement 8, while lifting the leg and fist, lower the body; relax the shoulders and sink the elbows. Coordinate the upper body and the lower body. Step steadily.

d. In movement 9, drop the right fist into the left palm and stamp the foot at the same tim

e. Integrate the power and lower the Qi to Dan Tian.

误区

架肘：肘尖上架是初学者易犯的通病。动作2双掌向右捋，右肘上架使肩松不下来，周身上下绷紧、上泛，不灵活。耸肩：肩向上挺、上拔。动作8右拳逆缠向上至肩高，右肩

向上挺，腰劲不能下塌，身体右侧上泛，造成身法不正，影响胸腰开合的运化。

涮腰：胯根左右晃动。动作5重心移向左腿，身向左转；两掌左逆右顺走下弧向前拥时，把胯当腰左右晃动，造成身法不正，重心虚实不分。

警示

架肘、耸肩、涮腰都是初学者易犯的毛病：应注意沉肩坠肘，塌腰泛臀。打拳时，身体左旋右转，重心的虚实变换，由丹田带动，以腰为枢纽，腰先动，再带动四肢。运动全在手领，转关全在松肩，功久则肩之骨缝自开。不能勉强，左右松肩不下，则转关不灵；两肘当沉下，不沉则肩上扬，不适用，不仅转关不灵，也会周身上下绷紧、上泛，不灵活。

Avoid

Pushing the elbows upward causes the whole body in tense and less agile when pulling both hands to the right in movement。

第三式懒扎衣

1．接上式，身体微向右转、下沉，再向左转，重心移向右腿。右拳变掌，逆缠向上于胸前。目视前方(图2-14)。

3. Tie the Coat Leisurely

(1) Turn the upper body to the right slightly and lower it.Then turn it to the left. Shift the weight onto the right leg. The right fist turns into an open palm and twists

inward and upward to the chest, palm facing in. Eyes look forward (Figure 2-14). 2．上式不停，身向右转，重心移向左腿。同时，两掌逆缠，右掌随身转，拥至右上方，掌心朝前；左掌下按左腰部，掌心朝下。目视左前方(图2-15)。

(2) Turn the upper body to the right and shift the weight onto the left leg. Meanwhile, both hands twist inward. The right hand follows the body and pushes to the upper right, palm facing forward; the left hand presses down to the left hip, palm facing down. Eyes

look at the left front (Figure 2-15).

3．上式不停，身微右转，重心移至左腿，提右腿向右侧开一步，脚跟着地。同时，左掌先逆后顺、由下而上划弧，右掌顺缠向下划弧，两掌交叉于胸前，左掌合于右臂内，掌心朝右，右掌心斜上方。目视右前方(图2-16)。

(3) 'rurn the upper body to the right slightly and shift the weight onto the left leg. The right leg takes a step to the right, heel touching on the ground. Meanwhile, the left hand first twists inward, then outward and draws an arc upward; the right hand twists outward and draws an arc downward. Two hands form an "X" in front of the chest, the left hand

inside of the right arm, the left palm facing the right, the right palm facing the left and upward.Eyes look to the right front (Fig-ure 2-16).

4。上式不停，身体左转下沉，重心微右移。右掌微左上拥。目视前方(图2-17)。

(4) Turn the upper body to the left and lower it. Shift the weight a bit to the right. Push the night palm to the upper left slightly. Eyes look to the left front (Figure 2-17).

5，上式不停，重心移向右腿。右掌随身右转下沉外搠，逆缠于右膝上方，而后微顺缠，松肩沉肘，指尖高与眼平，掌心朝右前斜下方；左掌先顺后逆缠于身左侧叉腰，四指在前，拇指在后。目视右手前方(图2-18)。

(5) Shift the weight to the right leg. The right palm follows the body to the right, sinking and Pushing outward, and twists in-ward above the right knee, then twists outward slightly, relaxing the shoulder and sinking the elbow, fingers at eye level, palm facing down and the night front. The left palm twists outward first, then twists inward, stopping by the left side of waist, fingers pointing forward, and thumb pointing backward. Eyes look to the direction of the right hand (Figure 2-18). 要点

(1)动作1、2，头自然正，顶劲领起，立身中正。右拳变掌上掤时，身体微下沉，先塌腰旋转；逆缠向上时，以身催手；上掤与左手下按配合，气贯于两手指端。

(2)动作3，手和脚上开下合、下开上合要协调一致，开步要轻盈自然，以右臂为主，手到脚到。

(3)动作4，重心右移时，身体微向左转并下沉，裆部走后弧线，左髋部下塌。

(4)动作5，右臂外掤，松胯，以腰催肩，以肩催肘，松肩沉肘。屈膝松胯，裆部贵圆，右实左虚，左脚尖内扣，立身中正，气沉丹田。

Requirements

a. In movement l and 2,draw the head up naturally, body upright. While the right fist turns into an open palm, sink the body slightly, push the waist to rotate. While twisting upward, use the body to push the hand. The pushing of the right hand cooperates with the pressing of the left hand; deliver the energy to the fingers.taijiquan https://www.360docs.net/doc/105353883.html,

b. In movement 3, while the hands moving apart, the feet move together. The movements are cooperated. Step lightly and naturally. The foot follows the right arm.

c.In movement 4, while shifting the weight to the right, lower the body and turn it to the left slightly; the crotch is arche

d. Sink the left hip.

d. In movement 5, push the right arm outward. Relax the hip. Use the waist to leads the shoulder, the shoulder leads the elbow, relaxing the shoulder and sinking the elbow. Bend the knees and relax the hips. The crotch is arched. The right leg is solid, and the left leg is empty. The toes of the left foot are pointing inward. The body is upright; sink the energy to the abdomen.

误区

1．动作1，重心向右腿转换时，身体向右倾斜，身法不正。

警示

重心转换时，以腰为轴，向左微转下沉，重心移向右腿，左右相互牵制，左髋部下塌，这样，身法才能尾闾中正。

Avoid

(1) In movement l, the body leaning to the right when shifting the weight onto the right leg.

Caution

While the weight is shifting, use the waist as an axis, and turn the upper body to the left slight.ly, sinking the body, then shift the weight onto the right leg. Keep balance and sink the left hip, in order to keep the body upright.

误区

2．动作5，右手逆缠开至左膝上方时，顺缠下沉外拥，腕关节坐得过紧，会重心后仰。

警示

开右手时，以腰催肩，以肩催肘，以肘催手，贯穿于指尖，右掌指尖朝上斜前方。

Avoid

(2) The wrist being tense in movement 5 which will cause the body lean backward while the right hand twists above the left knee and pushes outward.

Caution

When pushing the right hand outward, use the waist to push the shoulder; the shoulder pushes the elbow; the elbow pushes the hand; deliver the energy to the fingers which point upward and forward.

误区

3．动作5，左手叉腰，松肩沉肘时，左肘向前裹得过紧，产生弓背。

警示

重心移向右腿时，右手展开，左手叉腰，松肩沉肘，左肘微微下沉，与右肘尖相合，周身放松。

Avoid

(3) Pushing the elbow forward too much in movement 5,which cause arching back, when the left hand is on the left side of the waist, relaxing the shoulder and sinking the elbow.

Caution

While shifting the weight onto the right leg, stretch the right arm, and put the left hand on the left side of the waist, relaxing the shoulder and sinking the left elbow to cooperate with the right elbow; keep the entire bodv relaxed.

1．接上式，身右转。左掌从腰间走上弧线与右掌相合胸前于右膝上方，掌心朝右，左髋部放松。目视右前方(图2-19)。

2．上式不停，身体下沉，重心移至左腿。同时，两掌左逆右顺缠，下捋至两髋部前，左掌心

朝下，右掌心朝前．有引进落空之意。目视右前方(图2-20)。

3．上式不停，身先左转而后右转，重心移至右腿。两掌左逆右顺向左上方捋走弧线合于左肩前，两掌心朝前斜下方，指尖相对斜上方。目视右前下方(图2-21)。

4．上式不停，重心不变，身体微下沉、右转。两掌相合走下弧线，下按右前下方。同时，左腿随转体收于右腿内侧，脚尖点地。目视右前下方(图2-22)。

(1)动作1，身向右转，两手相合时，要与身体旋转重心右移相结合，左髋部下塌，身体自然中正。

(2)动作2，向左下方下捋时，身体微向右转，下沉，重心左移，两手合劲略外搠向左下方下捋。

(3)动作3，向左上方上捋时，重心右移，左髋部下塌。

误区

1．动作2，重心左移时，身体向左倾斜，身法不正。

警示

重心向左转换时，以腰为轴，微向右转下沉，重心移向左腿，左右相互牵制，右髋部下塌放松。

误区

2．动作4，双掌下按，身体上挺，身体起伏过大。

警示

重心右移，左脚成虚，以脚尖点地，身体右转，松肩沉肘，屈膝松胯，两掌合力下按。

第五式单鞭

1．接上式，身向右转，重心在右不变。同时，两掌顺缠，左掌向右，右掌顺缠至左小臂上方，掌心朝上，指尖朝右。左膝随身转里合。目视两掌(图2-23)。

2．上式不停，身体下沉，两掌相合，身向左转。同时，右手逆缠，变勾手左掌心，上提与肩同高；左掌随身左转下沉于腹前，两肘应有外掤之意。目视右手前方(图2-24)。

3。上式不停，身微左转，重心完全移到右腿，左腿屈膝提起里扣。左手合于腹前不变，右勾手上拥领劲不丢，上下相合。目视左下方(图2-25)。

4．上式不停，身体合劲下沉，左脚脚跟虚虚贴地向左铲出，脚跟先着地，脚尖自然上翘里合：左掌下沉与右勾手相合，身体微左转。目视左前方(图2-26)。

5．上式不停，身体微向右转，重心移向左腿，成左弓步，身体微右转下沉。左掌逆缠走上弧线，于右勾手相合胸前，掌心朝右，指尖斜上方。目视右前方(图2-27)。

6。上式不停，身向左转下沉。左掌继续逆缠向左膝上方划弧拥圆，而后顺缠下沉与左足上下相合，掌心左斜前下方，指尖斜上方，两手、两足、两膝随身下沉相合，上下也要合。目视前方(图2-28)。

要点

(1)动作1，以腰为轴，身体旋转带动两掌，旋转时要圆活。

(2)动作2，右勾手逆缠上提时，要随旋转以腰为轴，以腰催肩催肘催手，节节贯穿，手腕领劲。

(3)动作3，右腿支撑重心，左腿屈膝提起里扣，上下相合，左手腕下沉腹前，与丹田相合。

(4)动作5，重心左移时，裆部随身先微右转下沉，走后弧线，移动到左腿。

(5)动作6，向左转，左掌继续逆缠向左膝上方划弧拥圆，左膝不能超过左脚尖，右脚尖内扣，虚领顶劲，松肩沉肘，松胯屈膝，裆要开圆，立身中正，肩与胯合，手与足合，肘与膝合（上下合），手与手合，肩与肩合，胯与胯合，膝与膝合，足与足合（左右对称合）。

误区

1．动作1，身体旋转，两掌随转体向右方顺缠时，左右两掌抽扯使右腋下夹住，造成挑肩。

警示

两掌双顺缠向右转时，右肘不要向右后方抽，右掌随转体顺缠合于左小臂上方。

误区

2．动作2，右勾手逆缠上提时，勾手腕关节勾的过紧，造成右臂僵直。

警示

右勾手逆缠上提时，要随旋转以腰为轴，松肩沉肘，以腰摧肩摧肘摧手，节节贯穿，手腕领劲有上提的意思。

误区

3．动作3，重心移向右腿时，左膝提起扣裆太紧，使身体前倾弯腰，臀部突起。

警示

重心移右腿时，身体微下沉，左膝扣裆提起，领住劲即可。

误区

4．动作6，左掌逆缠向左外拥时，肘尖上翘，使肩部架起，右髋部顶起。

警示

左掌逆缠外掤时，松肩沉肘，转体，两掌右对拉之意，掤圆，身体下沉，移动到左腿，劲向左引，右髋部下塌。

74式太极拳图解教学第六式金刚捣碓

1．接上式，身体微右转下沉，身体左转，重心在左。同时，右勾手变掌顺缠随腰转走下弧线至腹前，掌心朝左，指尖朝前下方；左掌自然随转体逆缠掤至左前方略高于肩，掌心朝斜下方．指尖朝右，与右掌相合。目视右下方(图2-29)。

2．上式不停，身向左转，重心在左。右掌顺缠走上弧线与左掌合于胸前，掌心朝上，指尖

朝左。目视左前方(图2-30)。

3.上式不停，身体微右转。两掌坐腕，左顺右逆向右方平捋与肩同高，左掌心斜上方，指尖朝左；右掌心朝外斜下方，指尖朝左。目视左前方(图2-31)。

4．上式不停，身体下沉，向左转，重心由右腿移至左腿，左脚随转体外摆。同时，两掌左逆右顺走下弧线，左掌搠至胸前，掌心朝下，指尖朝右；右掌下行护膝，拥至右膝前上方，掌心朝右，指尖朝后。目视左前方(图2-32)。

5。上式不停，左掌先顺后逆，由外向上向里立圆合于胸前右肘尖上方，掌心朝下；右掌、脚同时顺缠，右掌向前撩掌于右胸前，于左掌相合，掌心朝上。右脚上步，与左脚右侧前成虚步，脚尖点地，重心在左(图2-33)。

6，上式不停，身体下沉。同时，左掌顺缠下沉于腹前，掌心朝上，指尖朝右；右掌先上引而后握拳落于左掌心，拳心朝上：目视前方(图2-34)。

7．上式不停，右膝提起与腹平，脚尖自然下垂。同时，右拳逆缠向上至与肩同高。目视前方(图2-35)。

8．上式不停，右脚震脚落地。同时，右拳随即落于左掌心内，在小腹前，重心不变，两脚与肩同宽。目视前方(图2-36)。

要点

与第二式金刚捣碓要点一样。

第七式白鹤亮翅

1．接上式，身体下沉左转，而后向右转，重心移至右腿，随转体左脚收于右脚内侧，脚尖点地。同时，两掌逆缠，左下右上，外翻掤开，右掌上掤至与眉齐，左掌下按小腹前。平视前方(图2-37)。

7. White Crane Spreading Wings

(1) Lower the body and turn it to the left, and then turn to the right. Shift the weight onto the right leg. Following the turn of the body, bring the left foot close to the right foot, the ball of the left foot touching the ground. Meanwhile, twist both palms inward and move the left palm downward and the right palm upward, push the right palm to eyebrow level, and press the left palm clown to the lower abdomen. Eyes look forward (Figure 2-37).