First, starting: starting; Hand-shaking; Bend your knees and press;
second, the left and right wild horses are divided into manes (three movements left and right): the center of gravity moves to the left leg and buckles the right foot; The center of gravity moves to the right leg to close the foot and hold the ball; Turn your waist and move your hips; Sink and step out; Lunge and split your hands; Sit back and tilt your feet; Wave your hands and feet; Hold the ball with your feet closed; Sink and step out; Lunge and split your hands;
3. Bright wings of white crane: sinking; Turn left with half a step and hold the ball; Turn right, waist and palm; Turn left, waist, virtual step and bright palm;
Fourth, the left and right knees are squatting (three movements left and right): turn left and bend your waist in front of your right hand; Turn right and clap your hands; Turn right in front of your left hand, close your feet and raise your hands; Turn waist to hip; Sink and step out; Knee and push hands; Sit back and tilt your feet; Wave your hands and feet; Close your feet and raise your hands; Turn waist to hip; Sink and step out; Knee and push hands;
5. Waving the pipa: Sink and clap your hands with half a step; Sit back, turn right and wipe your waist flat; Turn left, waist and elbow, and extrapolate with imaginary steps;
Sixth, roll back the arm (four movements from left to right): rotate the right hand down the arc and raise the palm; Turn and look forward; Close your hands and feet, step back and push your hands; The left hand goes down the arc and raises the palm; Turn and look forward;
seven, eight, and the left and right tails (two moves): close your feet and hold the ball; Turn waist to hip; Sink and step out; Bow and clap your hands; Spread your arms with both hands; Sit back and stroke; Turn around and join hands; Squeeze before lunging; Wear and wipe open; Sit back and tilt your feet; Hands with chest height, sink to waist height, push palms down, up and forward; Sit back and tilt your feet; Turn your waist and buckle your feet; Repeat -2 move;
Nine, single whip: buckle your right foot after sitting back, press your left hand with your right hand and turn your left waist at the same time; Turn right, waist and palm; Push-out grappling hook with closed foot and rotating arm; Turn your waist and hips, and sink out; Lunge and push hands; Note: the waist is ahead, and the waist is first followed by the hand. At the same time, it is not allowed to lead the waist by hand.
X. cloud hand: sit back and press your hands; Turn right, buckle the waist and push the foot to rotate and extrapolate; Follow the left cloud; Withdraw from the right cloud; Follow the left cloud; Withdraw from the right cloud; Follow the left cloud;
note: hand with a belt; Don't appear splayed feet or the distance between feet is too narrow;
Xi. Single whip: turn right and push out the hook (lift the left heel); Turn waist to hip; Sink and step out; Lunge rotation push palm;
12. explore the horse high: follow half a step; Loosening the hook and looking at the palm; Turn left and push the palm with a virtual step;
XIII. Right pedal: turn right and insert palms on your waist; turn left and waist to pace; Lunge and press hands; Lift your knees and kick your feet;
XIV. Double peaks penetrate the ear: close the feet; Turn your hands to your knees; Support leg sinking; Sink and step out; Close your hand and make a fist; Lunge and punch;
XV. Turn around and kick left: sit back and tilt your feet; Turn around and buckle your feet; Sit back and crush your feet; Lift your knees and hug; Break up with your feet;
XVI. The left lower potential is independent: close your feet, pass in front of your left hand, and grab the hook tip with your right hand downward; Sink first and then step back and continue to look at the hook; Turn the waist and step through the palm; Raise your palm in lunge; Independent palm slightly pushed out (elbow and knee joint);
XVII. Right-lower potential independence: sinking, turning around and falling on the right palm (foot button); Drop your right foot in front of your right hand, lift your left foot and crush it with your left hand. Sink first, then retreat, and continue to look at the hook in lunge; Step by step, turn your back and wear your palm; Lunges and palms; Hold hands independently and push out slightly (elbows and knees are included);
XVIII. Shuttle left and right: Sink and step out; Hold the ball with your feet closed; Turn the waist and turn the ball; Sink and step out; Lunge pushing frame; Sit back and tilt your feet; Turn your waist and swing your feet slightly; Hold the ball with your feet closed; Turn the waist and turn the ball; Sink and step out; Lunge pushing frame;
XIX. Submarine needle: Sink and follow half a step (the right hand rotates at the waist and palm upwards); Sit back and lift your right hand to your ear (press your left hand in front of your right abdomen); Turn left, waist and palm;
2. Flash the arm: close the hand and foot (raise the finger root of the left hand on the right hand and put it on the pulse of the right hand); Sink and step out; Lunge pushing frame;
21. Turn around and move: sit back and tilt your feet, and press with your left hand and your right hand; Sit back, close your feet and make a fist (the fist eye rushes to the left abdomen); Move the fist in the previous step; Swing your fists and feet and swing your hands; Stop the palm in the previous step; Sit in a hip lunge and beat;
twenty-two, like a seal: put your hands on it and open it; Sit back and tilt your feet; Hands with chest height, sink to waist height, push palms down, up and forward;
twenty-three, cross hands: sit back and tilt your feet; Turn your waist and buckle your left foot and swing your right foot; Open your hands; Shift the center of gravity to the left leg and buckle the right foot; Close your feet and open your arms;
twenty-four, closing the momentum: standing outside, "rotating" and pressing with two palms; Restore your left foot.
Extended information:
Essentials
Virtual collar jacking: The head and neck seem to be lifted upwards and kept upright. If you want to be loose but not stiff, you can turn. If you are upright, your body's center of gravity will remain stable. Pull back with chest, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. The chest should not stand up, the shoulders should not shrug and sink, the elbows should not be lifted but droop, and the whole body should relax naturally. ?
Hand-eye correspondence, with the waist as the axis, moving like a cat, and distinguishing between reality and falsehood: it means that when boxing, you must echo up and down and blend into one, requiring that the action is out of intention, starting from the waist, moving with your hands, turning your eyes casually, and distinguishing between lunges and imaginary steps of both lower limbs, until the legs are strong, moving gently and slowly without sound.
mind and body go hand in hand, but intention is not hard: never understand it unilaterally without hard work. If the boxing is soft, the body does not get hot or sweat after a set of boxing, and the heart rate does not change, it will lose the role of boxing. A correct understanding should be to use the mind to induce body movements, and use force at will. Although the strength is great, the appearance can't be seen, that is, the meaning of using force secretly with the intention.
Emotion is in harmony, and qi sinks to the abdomen: that is, the intention is in harmony with breathing, and the breathing should be abdominal breathing, and the breathing and breathing are just in line with the opening and closing of the movements.
Seek quietness in movement, and combine movement with stillness: that is, the body moves while the mind is still, and the mind should focus on boxing. The so-called body moves outside and the mind is still inside.
even and continuous: it means that each stroke is even in speed, and the movements are continuous, and the muscles of all parts of the body are relaxed, coordinated and closely connected.