一、步形 Step Forms

（一）弓步 Bow Step

动作说明：左脚向前一大步（约为本人脚长的四五倍），脚尖微内扣，左腿屈膝半蹲（大腿接近水平），膝与脚尖垂直。右腿挺膝伸直，脚尖内扣（斜向前方），两脚全脚着地。上体正对前方，眼向前平视，两手握拳于腰间（图4-2-1）。弓右腿成右弓步；弓左腿成左弓步。

Movements：Form a left bow step, and take a big step (about 4 or 5 times the length of your foot) forward with the left foot with toes pointing slightly inward.Bend the left leg at knee and drop to a half squat, so that thigh is almost horizontal and knee and tips of toes in a vertical line.Straighten the right leg, with toes pointing inward.Soles of both feet are placed flat on floor.Trunk is square to the front with eyes looking ahead and hands clenched into fists and placed on hips（Fig.4-2-1）.Form a right bow step by reversing “right” and “left” in the above movements.

要求与要点：前腿弓，后腿绷；挺胸，塌腰，沉髋；前脚同后脚成一直线。

Points to Remember: Keep rear leg straight, chest thrusted out, waist held down and hips lowered.The line between the big toe of the front foot and the heel of the rear foot should be vertical to the lateral axis of the body.

图4-2-1（Fig.4-2-1）

图4-2-2（Fig.4-2-2）

（二）马步 Horse-ride Step

动作说明：两脚平行开立（约为本人脚长的三倍），脚尖正对前方，屈膝半蹲，膝部不超过脚尖，大腿接近水平，全脚着地，身体重心落于**，两手抱拳于腰间（图4-2-2）。

Movements: Stand upright with feet about three times the length of your foot apart and toes pointing straight forward.Drop to a half squat until thighs are almost level, knees protruding no further than toes, soles flat on floor and hands clenched and placed on hips.Weight is equally distributed on both legs（Fig.4-2-2）.

要求与要点：挺胸、塌腰、脚跟外蹬。

Points to Remember: Keep chest thrusted out, waist held down,hips relaxed, knees turned inward and heels outward.

（三）虚步 Empty Step

动作说明：两脚前后开立，右脚外展45°，屈膝半蹲，左脚脚跟离地，脚面绷平，脚尖稍内扣，虚点地面，膝微屈，重心落于后腿上。两手叉腰，眼向前平视（图4-2-3）。左脚在前为左虚步，右脚在前为右虚步。

Movements: To form a left empty step, stand upright with hands akimbo and the left foot in front of the right.Turn the right foot 45 degrees outward and bend the right knee for a half squat while raising the left heel with toes turning slightly inward and the left leg slightly bend at knee.Your body weight is now in the rear leg.Look straight ahead（Fig.4-2-3）.Form a right empty step by reversing “right” and “left” in the movements above.

要求与要点：挺胸、塌腰、虚实分明。

Points to Remember: Keep chest thrusted out and waist held down.To form a perfect empty step, your whole weight should rest on the rear foot.

图4-2-3（Fig.4-2-3）

图4-2-4（Fig.4-2-4）

（四）仆步 Crouch Step

动作说明：两脚左右开立，右腿屈膝全蹲，大腿和小腿靠紧，臀部接近小腿，右脚全脚着地，脚尖和膝关节外展，左腿挺直平仆，脚尖里扣，全脚着地。两手抱拳于腰间。眼向左方平视（图4-2-4）。仆左腿为左仆步；仆右腿为右仆步。

Movements: Stand upright with feet apart.To form a left crouch step, drop to full squat, with the right thigh resting on calf and the right foot and knee turned outward while the left leg is stretched sideways, toes pointing inward.Both soles are placed on floor and both hands are clenched into fists and placed on hips.Look straight to the left（Fig.4-2-4）.Form a right crouch step by reversing “right” and “left” in the above movements.

要求与要点：挺胸、塌腰、沉髋。

Points to Remember: Keep chest thrusted out and waist held down.

（五）歇步 Seated Step

动作说明：两腿交叉靠拢全蹲，左脚全脚着地，脚尖外展，右脚前脚掌着地，膝部贴近左腿外侧，臀部坐于右腿接近脚跟处。两手抱于腰间。眼向左前方平视（图4-2-5）。左脚在前为左歇步：右脚在前为右歇步。

Movements: To form a left seared step, cross legs and drop to full squat with the left thigh resting on the right thigh and the right buttock on the raised right heel, while the left sole is placed flat on the floor with toes turned leftward.Hands are clenched and placed on hips.Look ahead to the left（Fig.4-2-5）.Form a right seated step by reversing “right” and “left” in the above movements.

要求与要点：挺胸、塌腰、两腿并拢贴紧。

Points to Remember: Keep chest thrust out, waist held down and legs crossed tight.

图4-2-5（Fig.4-2-5）

图4-2-6（Fig.4-2-6）

（六）坐盘 Cross-legged Sitting

动作说明：两腿交叉，右腿屈膝，大小腿均着地，脚跟接近臀部，左腿在身前横跨于右腿上方。左大腿贴近胸部。两手抱拳于腰间。眼向左前方平视（图4-2-6）。左腿在前为左坐盘；右腿在前为右坐盘。

Movements: To do a left cross-legged sitting, cross your legs and sit down on the right leg which is bent at knee and placed on the floor from thigh to small toes.with heel close to the left buttock, while the left leg is bent in front of the body with the left foot placed at the right side of the right thigh and the left knee kept close to chest.Hands are clenched and placed on hips.Look forward to the left（Fig.4-2-6）.Do a right cross-legged sitting by reversing “righ” and “left” in the above movements.

要求与要点、练习步骤、易犯错误和纠正方法均与歇步同。

Points to Remember, Steps of Training, Common Errors and Corrective Methods are the same as those for “Seated Step”.

（七）丁步 “T” Step

动作说明：并步站立，两腿屈膝半蹲，右脚全脚着地，左脚脚跟掀起，脚尖里扣并虚点地面，脚面绷直，贴于右脚脚弓处，重心落于右腿上，两手叉腰，眼向前平视（图4-2-7）。左脚尖点地为左丁步，右脚尖点地为右丁步。

Movements: Stand upright with feet together.To form a left“T” step, drop to half squat with the right foot flat on floor, the left heel raised and the pointed toes of the left foot close to the arch of the right foot.The body weight is now on the right leg.Hands are clenched and placed on hips.Look straight ahead（Fig.4-2-7）.Form a right “T” step by reversing “right” and “left” in the above movements.

要求与要点、练习步骤、易犯错误和纠正方法均与虚步同。

Points to Remember, Steps of Training, Common Errors and Corrective Methods are the same as those for “Empty Step”.

图4-2-7（Fig.4-2-7）

图4-2-8（Fig.4-2-8）

图4-2-9（Fig.4-2-9）

图4-2-10（Fig.4-2-10）