第一节 长拳二段技术图解 Section 1 Chang Quan Secondary Technical Illustrations

一、基本动作及方法 Basic Acts and Method

（一）手形 Hand Styles

1.拳 Fist

四指并拢卷曲紧握，拇指紧扣食指和中指的第二关节面上。拳心朝下为平拳，拳眼朝上为立拳（图5-1-1①②）。

Put four fingers together and they should clench and curl together. The thumb should tightly cover the second joint of the index finger and middle finger.The fist centre downward is called level fist while the fist hole upward is vertical fist（Fig.5-1-1①②）.

要求与要点：拳握紧，拳面平，直腕。

Points to Remember: Fists clenched tightly, face of boxing-flat and wrist straight.

图5-1-1①②（Fig.5-1-1①②）

2.掌 Palm

四指并拢伸直，拇指弯曲紧扣于虎口处。掌心朝前为立掌，掌心朝上为仰掌（图5-1-2①②）。

Four fingers unbend together and the thumb bends and tightly covers the part of the hand between the thumb and the index finger.The palms forward are vertical palms and the palms upward are up-palm（Fig.5-1-2①②）.

要求与要点：四指伸直，立掌背伸，拇指扣紧。

Points to Remember: Four fingers straight, vertical palm straight, and thumb fastening.

图5-1-2①②（Fig.5-1-2①②）

图5-1-3（Fig.5-1-3）

3.勾 Hook Grasp

屈腕，五指尖捏拢（图5-1-3）。

Bend wrist, five fingertips pinched(Fig.5-1-3).

要求与要点：指尖捏拢，用力屈腕。

Points to Remember: Fingertips pinch together, and tighten the wrist flexion.

（二）步形 Stances Gesture

1.弓步 Bow Stance

两脚前后开立（约为本人脚长的4～5倍），前腿脚尖微内扣，屈膝半蹲，大腿接近水平；后腿挺膝伸直，脚尖内扣（斜向前方）；两脚全脚着地，身体重心偏向前脚。左脚在前为左弓步，右脚在前为右弓步（图5-1-4）。

The feet stand forward and backward (with a distance about 4 to 5 times of the feet length), the toe of front leg draws inside slightly, bend your knees to crouch and the legs close to be level. The back leg keeps straight and upright, the tiptoe draws inside (inclined forward), and the feet both on the floor and the centre of the body's gravity is toward the forefoot.When the left foot is in the front that it is the left bow stance and the right foot in the front, it is the right bow stance（Fig.5-1-4）.

要求与要点：前腿弓，后腿绷，挺胸收腹。

Points to Remember: Foreleg bows and the back-leg stretches tightly. Chest throws out and draw the abdomen in.

图5-1-4（Fig.5-1-4）

图5-1-5（Fig.5-1-5）

2.马步 Horse-riding Stance

两脚平行开立（约为本人脚长的3倍），脚尖朝前，屈膝半蹲，大腿接近水平，膝关节不超过脚尖，身体重心落于两腿中间（图5-1-5）。

Stand with two legs open and parallel to each other (about three times of the feet length) and tiptoe forward. Bend your knees to crouch and the legs close to be level. Knee joint should not exceed the toe and the center of body weight should be in the middle of the two legs（Fig.5-1-5）.

要求与要点：膝关节内扣，脚跟外蹬，挺胸立腰。

Points to Remember:Knee-joint interlocks, the heels outside and chest out and waist straight.

3.歇步 Cross-legged Crouch Stance

两腿交叉靠拢全蹲，前脚脚尖外展，脚掌着地；后脚前脚掌着地，臀部坐于后腿小腿上。左脚在前为左歇步，右脚在前为右歇步（图5-1-6①②）。

The two legs cross together in a full squat, the front foot's tiptoe outreaches and the whole feet on the ground. The sole of foot of the back foot should fall on the ground and the hip sits on the back leg's crus.The left foot frontward is the left cross-legyed crouch stance while the right foot frontward is the right cross-legyed crouch stance（Fig.5-1-6①②）.

要求与要点：前脚脚尖充分外展，两腿靠拢紧贴。

Points to Remember: The legs close together firmly with tiptoepoints of the front foot fully extending outwards.

图5-1-6（Fig.5-1-6①②）

4.仆步 Crouch Stance

两脚左右开立，一腿屈膝下蹲，大小腿紧贴，脚尖和膝关节外展；另一腿伸直平仆，脚尖内扣，两脚全脚着地。左腿平仆为左仆步，右腿平仆为右仆步（图5-1-7）。

Two feet stand on right and left side, bend one knee and crouch with two legs touching closely and the tiptoe and knee-joint outreached. Keep the other leg flat with tiptoe interlocking, and two feet fall on the ground.The left leg flat falling forward is left crouch stance and the right leg flat falling forward is right crouch stance（Fig.5-1-7）.

要求与要点：髋关节松沉，平仆腿伸直外蹬。

Points to Remember: Keep hip-joint slack and sink the leg flat falling forward unbent and kicked out.

图5-1-7（Fig.5-1-7）

图5-1-8（Fig.5-1-8）

5.虚步 Empty Stance

两脚前后开立，后腿屈膝半蹲，脚尖朝向斜上方；前腿微曲，脚尖虚点地面，内扣。重心落在后脚。左脚在前为左虚步，右脚在前为右虚步（图5-1-8）。

Stand apart with one foot behind the other, the back leg bends to crouch, the tiptoe facing inclined upwardly; the front leg bends slightly and the tiptoe points on the ground and clasp inward.The center of gravity falls at the back leg.The left leg in the front is called the left empty stance and the right leg in the front is called the right empty stance（Fig.5-1-8）.

要求与要点：挺胸塌腰，虚实分明。

Points to Remember: The front foot's tiptoe should fully outreach and the two legs should put together to appress with each other.