一、单练套路Single Practice Form

（一）动作名称 Action names

续表

（二）动作图解 Action diagrams

预备式 starting motion

并步直立，两臂下垂，目视前方（图5-2-1）。

Stand up, arms hang down and look straight ahead（Fig.5-2-1）.

1.起势：

二字拑羊马站立。双手握拳于胸部两则，拳心向上（图5-2-2）。

Starting motion:

Stand on Erzi qianyangma. Put fist aside the chest（Fig.5-2-2）.

2.左伏右膀：左手作伏手，右手作膀手（图5-2-3）。

Left fushou right bangshou: The left hand do fushou and the right hand do bangshou（Fig.5-2-3）.

要求与要点：膀手时，肘与肩齐；伏手时，肘部靠中，前臂水平。

Points to Remember: When doing the motion of bangshou, keep elbow to shoulder level.when doing fushou, let elbow close to middle of chest and keep forearm level.

图5-2-1（Fig.5-2-1）

图5-2-2（Fig.5-2-2）

图5-2-3（Fig.5-2-3）

3.左伏右摊：左手作伏手，右手作摊手（图5-2-4）。

Left fushou right tanshou: The left hand do fushou and right hand do tanshou（Fig.5-2-4）.

要求与要点：两肘靠中，肘推手出，意念向前。

Points to Remember: Let the elbows close to middle of chest, as the elbow to the power point, and push ahead,keep mind forwards.

4.右正掌：右臂内旋，右摊手变正掌向正前方中线打出，力达掌根，左手保持不变（图5-2-5）。

Right pushing palm: Right arm entad revolve, right tanshou change to palm pushing straightly to the middle line of the other side's chest, make sure the power stop to the heel of palm, and the left hand keep unchanged（Fig.5-2-5）.

要求与要点：手指放松，力达掌根。

Points to Remember: Relaxing the fingers, the power stop to the heel of palm.

5.右膀手：右臂沉肘，右手作膀手，左手保持不变（图5-2-6）。

Right bangshou: Falling down the right elbow, the right hand do bangshou, the left hand keep unchanged（Fig.5-2-6）.

要求与要点：右臂由外向内滚带时，意念向前。

Points to Remember: The right arm rolls belt from outer to inner, keep mind forwards.

图5-2-4（Fig.5-2-4）

图5-2-5（Fig.5-2-5）

图5-2-6（Fig.5-2-6）

6.左转马拍掌：左转马，同时右臂沉肘，化膀手为立掌向左横向拍击，左伏手变立掌回收，置于右臂内侧（图5-2-7）。

Left zhuanma and clapping palm: Doing left zhuanma, at the same time, fall down right elbow, change bangshou to pushing palm, spank to the left lateral blows, left fushou change to push palm and take back, put the hand inside of the right arm（Fig.5-2-7）.

要求与要点：以脚跟为轴心，腰马带动，右掌向左横击，力达掌心。

Points to Remember: Let the left heel as the axis, waist give the power to the palm, right palm spank to the left lateral.

7.左伏右膀：下肢保持不变，左手立掌变伏手，右手拍手变膀手（图5-2-8）。

Left fu right bang: keep lower limb unchanged, left push palm change to fushou, right hand clap and change to bangshou（Fig.5-2-8）.

8.右摊手右蹬腿：重心移至左脚，右膀手沉肘变摊手，提膝右蹬腿（图5-2-9）。

Right tanshou and right heel kick: Transfer weight to the left, fall down right elbow and change to tanshou, lift right knee and drive leg（Fig.5-2-9）.

要求与要点：蹬腿时，脚尖勾起，意向对方右大腿踢出，力达脚跟，右膀手变摊手时，肘部归中，推手前出。

Points to Remember: When driving right leg, hold up tiptoes, kick the right thigh of the other side, the power stops to the heel.When changing right bangshou to tanshou, right elbow close to the middle of chest, push ahead.

图5-2-7（Fig.5-2-7）

图5-2-8（Fig.5-2-8）

图5-2-9（Fig.5-2-9）

9.圈腿退马 Circling leg and tuima

（1）脚向前落地踏实，两脚距离一步左右，前虚后实，重心约为三七比例,上肢保持不变（图5-2-10）。

Right foot step one feet distance forward between two feet, putting seven-tenths of the barycentre to the back foot, and the former foot is three-tenths.The upper limb unchanged（Fig.5-2-10）.

（2）右腿作圈腿退马，上肢保持不变（图5-2-11）。

Using right knee as the pivot, rotate the shank anticlockwise then step tuima, upper limb keep unchanged（Fig.5-2-11）.

（3）左脚向左后回收成二字拑羊马，上肢左伏手右摊手（图5-2-12）。

Taking back left foot to left rear do erzi qianyangma, left hand do fushou, and right hand do tanshou（Fig.5-2-12）.

要求与要点：蹬腿后自然踏地，圈腿时右脚高于左膝。

Points to Remember: Step to the ground at ease after driving leg, when doing circle leg, right foot should raise higher than left knee.

图5-2-10（Fig.5-2-10）

图5-2-11（Fig.5-2-11）

图5-2-12（Fig.5-2-12）

10.右摊右进马：重心前移，右脚弧形向前右进马，右摊手向前，左手保持不变，前虚后实，重心为三七比例（图5-2-13）。

Right tan shou right jinma: Barycenter move forward, right foot move forward along the arc and do right jinma, right tanshou move forward, left hand unchanged, put seven-tenths of the barycentre to the back foot, and the former foot is three-tenths（Fig.5-2-13）.

要求与要点：左脚蹬地，右脚立即弧步进马，右腿先行，左腿跟上。进马至对方左腿内侧时，以摊手向对方中线抢攻。

Points to Remember: The left foot step on the ground, let the right foot promptly form arc step jinma, right leg first, left leg follow behind.When doing jinma to the inner left leg of the other side, racing to control the centre of the other side's chest by tanshou.

11.左伏左退马：左脚向左后撤步，右脚随退，两脚距离保持不变；左手向前作伏手，右手摊手变膀手（图5-2-14）。

Left fushou left tuima: Take left foot back to left rear, right foot followed, the distance between the two feet unchanged. Left hand move forward do fushou, and right tanshou change to bangshou（Fig.5-2-14）.

要求与要点：伏手与退马同时进行。

Points to Remember:fushou and tuima should do at the same time。

12.二字拑羊马：右脚回收内扣，两手收拳至胸侧成二字拑羊马站立（图5-2-15）。

Erzi qianyangma: Right foot take back and inner buckle, put two fists aside the chest, stand on erzi qianyangma（Fig.5-2-15）.

图5-2-13（Fig.5-2-13）

图5-2-14（Fig.5-2-14）

图5-2-15（Fig.5-2-15）

13.左伏右摊：左手作伏手，右手作摊手（图5-2-16）。

Left fu shou right tanshou: Left hand do fushou, and right hand do tanshou（Fig.5-2-16）.

14.左伏右膀：左手作伏手，右手作膀手（图5-2-17）。

Left fushou and right bang show: Left hand do fushou, and right hand do bangshou（Fig.5-2-16）.

要求与要点：作膀手时，肘与肩齐；作伏手时，肘要靠中，前臂水平。

Points to Remember: When doing bangshou, the elbow level to the shoulder. When doing fushou, the elbow should close to the middle of chest, keep forearm level.

15.左枕手：下肢与右手保持不变，左手作枕手，掌心向右（图5-2-18）。

Left zhenshou: Keep lower limbs and right hand unchanged, left hand do zhenshou, the palm to the right（Fig.5-2-18）.

要求与要点：作枕手时，手沿中线向前推送，肘要靠中，前臂、手指与胸部正中在一直线上，腕略高于肘。

Points to Remember: When doing zhenshou, push hand forward along with middline, the elbow should close to the center of chest, keep forearm, fingers and center of chest in alignment, the wrist raisea little higher than the elbow.

图5-2-16（Fig.5-2-16）

图5-2-17（Fig.5-2-17）

图5-2-18（Fig.5-2-18）

16.右转马左冲右摊：右转马，左枕手变日字冲拳，由中线向前冲出，拳眼向上；同时右手由膀手变摊手发力向前（图5-2-19）。

Right zhuanma left fist and right tanshou: The lower limb do right zhuanma, left zhenshou change to rizi punching fist，thrusting forward from the middle line of chest, the eye of fist upward. Simultaneously, right bangshou change to tanshou punching out forward（Fig.5-2-19）.

要求与要点：左冲右摊同时进行，左枕手中线发拳，以肘发力，力注肘底；右摊手肘部置中，意念向前。

Points to Remember: Punching left fist and doing right tanshou should do at the same time, left zhenshou change to punching fist from the midline of chest, the power from the elbow stop to the bottom of elbow. The elbow of right tanshou close to the middle of chest, keep mind forward.

17.左转马肘击：左转马，右臂屈肘，右肘由下而上向胸部正中前方打出，力达肘尖，左拳回收变立掌置于右臂内侧（图5-2-20）。

Left zhuanma with elbowing: When the lower limb do left zhuanma, bend right elbow,hitt the front of colpus from bottom to top, the power stops to the tip of elbow. Taking back left fist to inside of right arm, change fist to palm（Fig.5-2-20）.

要求与要点：转马时，以腰带臂，力达肘尖。

Points to Remember: Do zhuanma, using waist as pivot, drive the arms to give power, the power stops to the tip of elbow.

18.左拳右摊：身体右转，回至二字拑羊马；同时右摊手向前推进，左手变日字冲拳，沿中线向前冲出（图5-2-21）。

Left fist right tanshou: The body turns right, recover stand on erzi qianyangma, simultaneously, push right tanshou forward, left hand change to rizi fist and punch forward along with the midline of chest（Fig.5-2-21）.

要求与要点：左日字冲拳与右摊手同时进行。

Points to Remember: Left rizi punching fist and right tanshou should do at the same time.

图5-2-19（Fig.5-2-19）

图5-2-20（Fig.5-2-20）

图5-2-21（Fig.5-2-21）

19.退马外门扫腿

（1）右脚向右后方撤步，两脚距离基本不变，两手微回带，右前左后置于胸前（图5-2-22）。

Tuima outsider sweeping leg: Take right foot back to the right rear, the distance between the two feet almost unchanged, take back hands slightly to colpus with right front left rear（Fig.5-2-22）.

（2）身体微右转，左脚向前做外门扫腿，左脚停于右脚正前方，上肢动作基本不变（图5-2-23）。

The body turns right slightly, left foot forward sweeps leg backward, stops to the front of right foot, upper limb almost unchanged（Fig.5-2-23）.

要求与要点：重心后移，退马与扫腿连接紧密，左扫腿停点不能越过右脚正前方。

Points to Remember: Barycenter moves backward, sweep leg follows closely tuima, stopping-point of left leg should not surpass the front of right foot.

图5-2-22（Fig.5-2-22）

图5-2-23（Fig.5-2-23）

20.左伏右膀拑羊马：左脚回撤至二拑羊马站立，右手向前作膀手，左手向前作伏手（图5-2-24）。

Left fu right bang qianyangma: Take back left foot and return to stand on erzi qianyangma, right hand forward do bangshou and left hand forward do fushou（Fig.5-2-24）.

要求与要点：作膀手时，肘与肩齐；作伏手时，肘要靠中。

Points to Remember: When doing bangshou, the elbow level to the shoulder, when doing fushou, the elbow should close to the center of chest.

21.左伏左退马：左脚向左后方退步，左手向前作伏手（图5-2-25）。

Left fu left tuima: Take left foot back to the left rear, left hand forward do fushou（Fig.5-2-25）.

要求与要点：退马时，左腿先退，右腿跟随，两脚距离基本保持不变。

Points to Remember: When doing tuima, take back left leg first, and right leg following by, the distance between the two feet almost unchanged.

图5-2-24（Fig.5-2-24）

图5-2-25（Fig.5-2-25）

图5-2-26（Fig.5-2-26）

22.右摊右进马：右脚向前上步，左脚跟进成右进马；右膀手变摊手经中线向前推送，左手基本保持不变（图5-2-26）。

Right tan right jinma: Right foot steps forward, left foot follows and changes to right jinma, right bangshou change to tanshou and push out through midline, left hand almost unchanged（Fig.5-2-26）.

要求与要点：摊手与进马同时，右腿上步先行，左腿跟进。

Points to Remember: Tanshou and jinma should do at the same time, right leg step first, and left leg followed by.

23.收势 Ending motion

（1）身体微左转，两脚内扣，两手握拳回收于胸两侧，拳心向上，成二字拑羊马（图5-2-27）。

The body turns left slightly, two feet inner buckle, two fists take back to the side of chest, eyes of fists upward, stand on erzi qianyangma（Fig.5-2-27）.

（2）两拳变掌，两臂下垂并步直立（图5-2-28）。

Two fists change to palms, arms fall down to sides and stand up-right（Fig.5-2-28）.

图5-2-27（Fig.5-2-27）

图5-2-28（Fig.5-2-28）