社会体育指导员（太极拳）五级素材.docVIP

太极拳定式要求 Requirements on each posture Take Five-form as an example Beginning Form（起势） Hands: Fingertips forward and palm down to the middle upper apart of the things. 双手位于大腿两侧，掌心向下，指尖向下。 Weight: In the middle. 重心在中间。 Shang San Bu（上三步） Right hand: three fingers up away from the knee. 右手在膝上三指。 Left hand: Four fingers below the crotch. 左手在胯下四指处。 Weight: Weight on left. Both tiptoes are 45 degrees. 重心在左腿，脚尖成45°角。 You Ye Ma Fen Zong（右野马分鬃） Right hand: Palm up and a little bit higher than shoulder. 右手掌心向上,约高于肩。 Left hand :Obliquely downwards 45 degrees inside knee. 左手掌心斜下45度，指尖向前，在膝内侧。 Weight: Weight on right. Both tiptoes are 45 degrees. 重心在右腿，双脚成45°角。 Zuo Ye Ma Fen Zong（左野马分鬃） Left hand: Palm up and a little bit higher than shoulder. 左手掌心向上,约高于肩。 Right hand, obliquely downwards 45 degrees inside knee. 右手掌心斜下45°，指尖向前，在膝内侧。 Weight: Weight on left. Both tiptoes are 45 degrees. 重心在左腿，双脚成45°角。 Jin Gang Dao Zhui（金刚捣碓） Left hand: Palm up. 掌心向上。 Right hand: Right fist hits on the left palm. 右手握拳砸于左掌上。 Weight: In the middle. 重心在中间。 太极拳英语教学 English teaching for Tai Chi 五式教学Five Form Beginning Form（起势） Stand with feet together. Hands beside with thighs. 双腿并立，双手在身体两侧。 Move weight to right leg. 重心到右腿。 Slowly bend right knee. Meanwhile slowly lift left knee, and step to the left, toes touching ground, then heel down. 右腿慢慢往下沉，左膝领劲，慢慢往上提，向坐横开一步，点地，踏实。 Shift weight to center. 移重心到中间。 Draw abdomen in and sink your body. 收腹,下沉。 Then draw chest in. Twist arms inward until hand backs face front. 含胸，双臂内旋至掌背向前。 Keep sinking until your hands in front of the knees. 继续下沉，双手向膝下穿掌。 Draw abdomen in, sink, and slowly lift hands at shoulder level with shoulder-width. 收腹，下沉，双手慢慢往上提，提至与肩同高，与肩同宽。 Sink, relax shoulders, elbows, and hands. 下沉，松肩，松肘，松手。 Keep sinking. Hands slowly fall to the thighs. 继续下沉，带双手下落。 Shang San Bu/Three Steps Forward （上三步） Sink the body, turn right slightly, twist left hand inward and right hand outward, move weight to the left leg. 下沉、微右转，左手内旋，右手外旋，移重心到左腿。 Keep sinking, turn