社会体育指导员（太极拳）四级素材.docVIP

太极拳口诀教学English formulae teaching for Tai Chi 1.1.1 十三式口诀Thirteen-form 1. Beginning Form 起势 Keep feet close together，hands beside thighs. 双腿并立，双手放在双腿两侧。 Move weight to the right foot and sink slowly， lift left knee slowly and step to the left，toes touch the ground，and then the whole foot. 重心到右腿慢慢往下沉，左腿左膝领劲慢慢往上提，向左横开一步，点地，踏实。 Move weight to the middle. 移重心到中间。 Draw abdomen in and sink. 收腹下沉。 Draw chest in and twist arms inward until the hand back to the front， in front of the thighs. 含胸，带双臂内旋，至掌背向前，位于大腿前方。 Continue sink and both hands go downward until they reach the knees. 继续下沉，双手指向下穿，至膝前。 Draw abdomen in and sink， raise both hands slowly in front of the body， shoulder height， and shoulder-width distance. 收腹下沉，双手在身体前方慢慢往上提，与肩同宽，提至与肩同高。 Sink，relax shoulders，elbows and hands. 下沉，松肩，松肘，松手。 Continue sink，and bring hands slowly down in front of the abdomen. 继续下沉，带双手慢慢向下落于小腹前。 Ye Ma Fen Zong on right右野马分鬃 Draw abdomen in and sink，chest in，twist arms inwards and hands back to back. 收腹下沉，含胸，双手内旋至掌背相对。 Turn slightly to the right，left hand goes down to the front of the knee，and right hand goes up to shoulder height. 微右转，左手往左膝前下穿，右手往上抬至与肩同高。 Sink and turn right,move weight to the left; right hand goes backward and left hand goes forward. 下沉右转，移重心到左腿；右手向后抽，左手向前穿。 Sink,twist hands outward,relax shoulders,elbows and hands. 下沉，双手外旋，松肩、松肘、松手。 Sink,turn slightly left,and lift right foot,meanwhile turn right hand,(palm to the front)， at the side of the thighs. Bend left arm， until fingers 45 degree to the right. 人下沉，微左转，提右腿，同时翻右掌心向前，于大腿外侧。左小臂微内收，至左掌指尖向右前方45°。 Sink and step to the right，cross hands before right knee. 下沉，右腿向右铲出，双手合于右前方。 Sink，turn left and move weight to the right leg. 下沉，左转移重心到右腿。 Turn slightly to the right，twist left hand，part hands and sink. 微右转，左手内旋，双手拉开，下沉。 3. Bei Zhe Kao 背折靠 Sink，turn left，left hand fist 下沉微左转，左手变拳。 Sink，right hand fist，turn right and move body weight to the left， left hand in front of the right shoulder. Right fist on the right knee，face upward.