24式太极英文讲解.docx

24式太极英文讲解.docx

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24式太极英文讲解

24式太极英文讲解

二十四式太极拳

TaijiisoneoftheChineseTraditionalmartial['mɑ:

ʃəl]arts.Longlongago,itwasdesignedasauniqueandprofoundself-defensetechnique.AsanancientKongfu,Taijiincludesquan,sword,broadsword,spear,push-hand,etcetera.Especiallypush-handiswellknownforitstactic['tæktik]andtechnique,thepowerfulandaggressiveopponent[ə'pəunənt]beingdefeatedbyasmallcleverattackoranabruptexplosive[ik'spləusiv]power.AsatypicalartfulChineseKongfu,handpushhasbeenhighlypopularwiththesmallandweakpeople.

太极拳是中国传统武术之一,是很久以前作为一种独特而高深的自卫方法诞生的。

作为一种古老的功夫,太极包括拳、剑、刀、枪、推手等。

尤其是推手,素以技巧闻名,强大有力的对手被小而巧妙的攻击或突然的爆发力所击败。

作为典型的技巧类的中国功夫,推手备受弱小者的青睐.

Concentratingoncorrectpostureandbreathingcontrol,TaiChi'smovementsarefluid['flu（:

）id],gracefulandwellbalanced,promotingthecompleteharmonyofbodyandmind.TaiChiprovidesthementalrelaxation[,ri:

læk'seiʃən]andphysicalfitnesssoessentialinourmodernstress-filledlives.

太极动作流畅、优雅、协调,它要求精力集中在正确的姿势和呼吸上,从而全面促进身心平衡。

在这个充满压力的现代社会，太极所带来的精神放松与身体健康显得尤为重要。

TaiChiisanunusualformofmartialartswherebywebelieveinbuildingstrength-mentalandphysicalfromwithin,softnessisstrongerthanhardness,movinginacurve[kə:

v]isbetterthanastraightline,yieldingismoreefficientthanconfronting.Itisespeciallydifferentfromwesterntypesofsportssuchasrugby['rʌɡbi]wheretheharderandquickerthebetter.TaiChiisasportthatstrengthensthebodyaswellasthemindfromwithin.

太极是一项非同寻常的武术运动,它由内而外强健我们的身体和心灵。

在这项运动中，柔比刚更强，缠绕比直线运动更好，化力比正面冲突更有效。

和西方那些追求更快更强的运动如橄榄球不同，太极强调的是从内而外地强健我们的身体和心灵。

Nomatteryouareyoungoraged,maleorfemale,nomatterstrongorweak,slimorplump[plʌmp],youallcanchooseTaijiquanasyouridealphysicalexercise.Whenpracticingitquietlyandslowly,youcansensetheexistingofairandfullyenjoytheaerobic[,eiə'rəubik]bath,meanwhileyoucanalsofeelallthemovementsliketherhythmically['riðmikli]uninterruptedwaves.Taiji---theworldofYinandYang,theworldofthenatureandrelaxation[ri:

læk'seiʃən],willbecomeyourwholenewlifestyleinthefuture.

不管男女老少、强弱胖瘦，你都可以选择太极拳作为你理想的锻炼方法。

在安静舒缓的运动中，你能感知空气的存在，仿佛充分享受空气浴,同时你也能感觉到所有动作连绵不断，充满韵律。

太极--阴和阳的世界,自然和放松的世界,必将成为你未来崭新的生活方式。

第一式起势StartingPosture

第二十三式十字手CrossHands

第二十四式收势ClosingForm

1起势Beginning

弯腿开步Bentknees,setlegsapart.吸气抬臂Inhale,raisearms（呼气）弯腿按掌Exhale,bentknees,lowerarms,palmsdown

2野马分鬃ParttheWildHorse'sManeonBothSide

抱球收脚、转身上步、弓步分手Shapearmslikecarryingaball,drawbacktheleftfeetTurnleft,stretchtheleftfeetforwardStepintoGongBu,sethandsapart后坐撇脚、抱球上步、弓步分手Moveupperbodybackwardlikesittingontherightleg,rotatetheleftfootoutwardSetball-arms,stretchtherightlegforwardStepintoGongBu,sethandsapart后坐撇脚、抱球上步、弓步分手Moveupperbodybackwardlikesittingontheleftleg，Rotatetherightfootoutward,Setball-arms,stretchtheleftlegforwardStepintoGongBu,Sethandsapart

3白鹤亮翅WhiteCraneSpreadsitsWings

跟步抱球Takebacktherightleg,Setball-arms后坐右转Moveupperbodybackwardlikesittingontherightleg,turnright左转虚步Turnleft,emptystep上下分手Sethandsapart,lifttherighthand,sinktheleft

4左右搂膝拗步SweepoverKneeandStepForward

落脚摆臂、右转抡臂、抬臂抬脚、落脚曲臂、弓步搂推Settherightfootdown,wavethearms,Turnrightandwavearmsagain,Lifttherightarmandleftfoot,Settheleftfoot,bendtherightarm,StepintoGongBu,pushtherighthandforward,andsweepthelefthandovertheleftknee后坐撇脚、左转抬臂、上步曲臂、弓步搂推Setthegravitycenterbackontherightfoot,turntheleftfootoutwardTurnleft,lifttheleftarm,Moveforward,bendtheleftarm,StepintoGongBu,pushtheleftarmforward,sweeptherightarmovertherightknee；后坐撇脚、右转抬臂、上步曲臂、弓步搂推Setthegravitycenterbackontheleftfoot,turntherightfootoutwardTurnright,lifttherightarm,Moveforward,bendtherightarm,StepintoGongBu,pushtherightarmforward,sweeptheleftarmovertheleftknee；

5手挥琵琶Playingthelute

跟步伸臂Movetherightlegforward,stretchtheleftarm,后坐搓手Setthegravitycenterbackontherightfoot,stretchtheleftarmforward;pulltherighthandbacktoleftelbow虚步合抱StepintoXuBu（leftleginemptytoestance）,setarmslikeplayinglute

6倒卷肱ReverseReelingForearm

右转展臂、眼看右后、卷肱回看、退步推掌Turnright,stretchtherightarm,Lookbackattherighthand,Bendtherightarm,lookforwardStepbackward,pushtherightarmforward；左转展臂、眼看左后、卷肱回看、退步推掌Turnleft,stretchtheleftarm,Bendtheleftarm,lookforwardStepbackward,pushleftarmforward；右转展臂、眼看右后、卷肱回看、退步推掌Turnright,stretchtherightarm,Lookbackattherighthand,Bendtherightarm,lookforwardStepbackward,pushtherightarmforward；左转展臂、眼看左后、卷肱回看、退步推掌Turnleft,stretchtheleftarm,Lookbackatthelefthand,Bendtheleftarm,lookforwardStepbackward,pushleftarmforward；

7左揽雀尾Graspingthesparrow’stail-left

右转摆臂、抱球收脚、转身上步、弓步捧手、Turnrightandswirlthearms.Wavearmslikecarryingaball,movetheleftfoottowardsbody.Lifttheleftlegtowardsleftandsettheleftfootdown.StepintoGongBu,liftandstretchtheleftarm伸臂下捋、搭手前挤、分手后引、弓步前按Movearmsdownward.Puttherighthandontheleftwrist,andpushforwardSeparatethehands,andpullbackwardclosertobody

8右揽雀尾Graspingthesparrow’stail-right

后坐扣脚、Movethegravitycenterbacktotherightleg,turntheleftfootinwards转身摆臂、抱球收脚、转身上步、弓步捧手、Turnrightandswirlthearms.Wavearmslikecarryingaball,andmovetherightfoottowardsbody.Lifttherightlegtowardsrightandsettherightfootdown.StepintoGongBu,liftandstretchtheleftarm伸臂下捋、搭手前挤、分手后引、弓步前按Movearmsdownward.Puttherighthandontheleftwrist,andpushforwardSeparatethehands,andpullbackwardclosertobody

9单鞭SingleWhip

后坐扣脚、转腰摆臂、（左臂平、右臂下）左手翻掌、Movethegravitycenterbacktotheleftleg,turntherightfootinwardsTurnthewaistleft,rotatethearmsfromrighttoleft.（Wavearmsacrossbody,leftarmatthechestlevel,rightarmatDanTian（navel）.Turnleftpalmdown.右云摆、缠腕刁手、转身上步、弓步推掌Rotatethearmsfromleftsidetotherightside.RotatetherightwristandhooktherighthandTurntoleftandstepintoGongBuPushlefthandforward

10.云手WaveHandsLikeClouds

后坐扣脚、转腰下摆、松勾变掌、向左云摆、翻掌并步

（1）Movethegravity['ɡrævəti]centerintothebentrightleg,turntheleftfootinwardsRotatethewaist,movethelefthandindownwardarcUnfoldthehookhandandrotatearmsleft-wardsTurnoverpalms,movetherightlegclosetotheleftone

（1）向右云摆、翻掌开步、向左云摆、翻掌并步

（2）Rotatearmsright-wards,turnoverpalms,steptheleftlegfarfromtherightoneRotatearmsleft-wards,turnoverpalms,steptherightlegclosetotheleftone.

（2）向右云摆、翻掌开步、向左云摆、翻掌并步（3）Rotatearmsright-wards,turnoverpalms,steptheleftlegfarfromtherightleg.Rotatearmsleft-wards,turnoverpalms,steptherightlegclosetotheleftleg.（3）

11.单鞭SingleWhip

向右云摆、缠腕刁手、转身上步、弓步推掌RotatethearmsfromleftsidetotherightsideRotatetherightwristandhooktherighthandTurnleftandstepintoGongBuPushlefthandforward

12.高探马HighPatonHorse

跟步翻掌、（眼看右后）曲臂后坐、虚步探掌Drawtherightfootforwardahalf-step,therighthandchangesfromabeakedhandintoanopenhand,upward.（Eyesonrighthand）Withdrawtherightarmandmoveforward,setthegravitycenteronrightlegStoptherighthandatfacelevel,withthepalmfacingoutandawayMovethelefthandinadownwardarctotheDanTian（navel）levelUnfoldthelefthandandstretchitforward,withtheleftleginanemptyheelstance

13.右蹬脚kickwithrightheel

穿掌抬脚PutthelefthandabovetherighthandLifttheleftlegandstepforward撇脚架掌、分手绕环、Turntheleftfootoutwards,crossthehandsatfacelevelSwirlbotharmsoutwardsinacircle搭手上步、CrossthelefthandovertherighthandSteptherightlegforwardtobringtherightfootnexttotheleftfoot举臂分手右蹬（右前30度）Liftbotharms,pushhandsapart,andkickwithrightheel

14.双峰贯耳struckopponent'searswithbothfists

垂落并手、Hangdownthehands,andmakeparallelpalms落脚收掌、Landtherightfoot,anddrawbothhandsbacktowaist（腰间变拳）弓步贯拳（Closetheopenhandsintofistsatwaist）StepforwardintoGongBu,CirclethearmsoutwardsDrawfiststogetherattheheadlevelandstrike

15.转身左蹬脚turnandkickwithleftheel

后坐扣脚、Movetheupperbodybackandturntherightfootinwards转身摆臂、（松开右拳）Turnover180degreescounterclockwiseandwavetheleftarm,（loosentherightfist）收脚搭手、举臂分手左蹬TakebacktheleftfootandcrosstherighthandovertheleftatDanTjanlevelLiftbotharms,andseparatehandsatfacelevel,withleftarmatfrontandrightarmbackatshoulderheightKickwiththeleftheel

16.左下势独立LeftSnakeCreepsDown&GoldenRoosterStandsonOneLeg

落脚内扣、重心左移Putdowntheleftleg,androtatetheleftfoottowardsinsideMovethegravitycenterintotheleftleg.左臂右摆、刁手靠掌avetheleftarmtowardsrightHooktherighthandandattachthelefthandtothehookwrist重心右移、左腿撤步Movethegravitycentertowardsrightandwithdrawtheleftleg下势穿掌、重心前移Creepdownwithpalmthrustandmovethegravitycenterforward后扣翻勾、左脚撇正Turntheleftfootinwards,RotatetherighthandandturnoverthehookRotatetheleftfoottowardsthefront独立挑掌PutuptherightlegandstandontheleftoneErecttherighthand（左掌上抬下按）（Turnoverthelefthandandpushitdown.）（右臂前摆挑掌）（Rotatetherightarmtowardsthefrontanderecttherightpalmerecttherighthand）

17.右下势独RightSnakeCreepsDown&GoldenRoosterStandsonOneLeg

右脚内扣、落左脚外Rotatetherightfootinwardsandlanditoutsidetheleftone重心右移、右臂左摆Movethegravitycentertowardsrightandrotatetherightarmtowardsleft刁起左勾、靠上右掌RaisetheleftarmandhookthelefthandAttachtherighthandtothehookedwrist重心左移