Reserve potential:

The body is naturally upright, the feet are together, the head and neck are upright, the jaw is adducted, the chest and abdomen are relaxed, the shoulders and arms are drooping, and the hands are lightly attached to the outer thighs; Concentrate, look straight ahead and breathe naturally.

1, go

(1) The left foot is slightly half a step to the left, shoulder width apart, and the toes are forward.

(2) Lift your hands forward slowly, fingers slightly bent, palms down, and lift them to shoulder height. The distance between the arms is about shoulder width, and the elbows are slightly drooping.

(3) Keep the upper body upright and bend your knees slowly; Gently press the palm down and fall to the front of the abdomen, with the palm down and the palm facing the knee.

[Key points] Sink your shoulders, bend your elbows, send your waist and knees, don't protrude your hips, and your body's center of gravity falls between your legs; Fingers are naturally slightly flexed, and the falling of both arms should be coordinated with the squatting movement of the body.

2. Left and right wild horses divide their manes

(1) The upper body slightly turns right, and the center of gravity shifts to the right leg; At the same time, the right arm is folded on the chest, and the palm is down; The left arm rotates outward, and the left hand arches on the right side in front of the body and closes in front of the abdomen, with the palm facing upward and the palm relatively spherical; The left foot immediately closes the inside of the right foot, and the toe point is low; Look at your right hand

(2) The upper body slightly turns left, the left foot moves forward to the left, the foot touches the ground, then the right foot pushes the ground, the upper body continues to turn left, and the left leg lunges forward to form a left lunge; At the same time, the topic of left and right hand years old is slowly separated to the upper left and lower right respectively, with the left hand horizontal, the elbow slightly flexed and the palm obliquely upward; The right hand falls next to the hip, the elbow is slightly bent, the palm is down, and the fingertips are forward; Look at your left hand.

(3) Put your left foot on the ground, slowly sit back with your upper body, shift your body center of gravity to your right leg and tilt your left toe; The body turns left, and the right leg bends its knees and crushes the ground with the forefoot. The left leg swings outward about 45 degrees with the body turning left, and then the whole foot touches the ground, and the left leg slowly bends its knees and bows; At the same time, the left arm rotates inward in front of the chest, the palm is downward, the right arm rotates outward, the right hand arches to the left and closes in front of the abdomen, the palm is upward, and the two palms are relatively spherical; The right foot immediately moves closer to the inside of the left foot, and the toe point is low; Look at your left hand.

(4) Move your left foot forward to the right, follow the ground with your foot, then pedal your left foot to the ground, turn your upper body to the right, and lunge your right leg forward to make a right lunge; At the same time, the left and right hands slowly separate to the lower left and upper right respectively with rotation, the right hand looks straight, the palm tilts upward, and the elbow bends slightly; The left hand falls next to the left hip, the elbow is slightly bent, the palm is down, and the fingertips are forward; Look at your right hand

[Key points] The upper body should not lean forward and lean back, and the chest should be relaxed and stretched; When the body rotates, it must take the waist as the axis, the lunge and breakup speed should be uniform, and the arms should be curved; When sprinting, the horizontal distance between feet should be kept at about 10~30 cm.

3.bright-winged white crane

(1) Turn the upper body slightly to the right, turn the right arm inward, turn the palm downward, turn the left arm outward, draw an arc to the right with the left hand close to the chest, and make the palm up and down into a ball; Look at your right hand

(2) Follow the left foot for half a step, sit back on the upper body, and shift the center of gravity to the left leg; Then the upper body turns left first, looking at the left hand facing the left front, then the right foot moves forward slightly, and the toes point to the ground. The program is not; At the same time, the upper body rotates to the right, facing forward, and the left and right hands slowly separate to the left and right with the rotation. The left hand is raised in front of the left forehead, the palm is right behind, the right hand falls in front of the right hip, the palm is down, and the fingertips are forward; Look ahead.

【 Key points 】 When the body's center of gravity moves backward, lift it with the left hand and press it with the right hand, which should coordinate with the waist rotation. When completing the posture, do not protrude your chest, keep your arms semicircular up and down, and slightly bend your right knee and waist.

4. Squat under the left and right knees

(1) The left hand falls forward, and then arcs from bottom to left to the left shoulder, with the hand at ear level and the palm tilted upward; The right hand is arched from the lower right to the upper left to the chest, and the palm is tilted upward; At the same time, the upper body slightly turns right and then left, the right foot shrinks to the inside of the left foot, and the toes touch the ground; Look at your left hand.

(2) Turn right on the upper body, step forward with your right foot and follow the ground. Then the left leg is pushed to the ground, and the right leg is bent forward to form a right lunge; At the same time, the left hand is pushed forward from the ear side, the palm is forward, the fingertips are high and the nose is flat, the right hand is down from the front of the right knee, next to the right hip, and the fingertips are forward; Look at your left hand. (3) Push the right leg to the ground, slowly sit back on the upper body, shift the center of gravity to the left leg, and tilt the tip of the right foot; When the body turns right, the left leg bends its knees and crushes the ground with the forefoot, and the right leg swings outward about 45 degrees with the body turning right, then the whole foot touches the ground, and the right leg slowly bends its knees and bows; At the same time, the right arm is turned outwards, and the right hand is arched upwards to the right, returning to the outside of the right shoulder. Elbow slightly flexed, hand at ear level, palm tilted upward. The left hand falls on the right chest in an arc upward and downward along with the rotation, and the palm is inclined downward; The left foot immediately shrinks to the inside of the right foot, and the toes touch the ground; Look at your right hand

(4) The upper body turns left, the left foot moves forward to the left, the foot follows the ground, then the right leg pushes the ground, and the left leg bends its knees and lunges forward to form a left lunge; At the same time, the right hand is pushed forward from the ear side, the fingertip is high and the nose is flat, the left hand is down from the front side of the left knee, and it falls next to the left hip, and the fingertip is forward; Look at your right hand

[Key points] When the center of gravity shifts, the upper body should not lean forward and lean back, but loosen the waist; When pushing the palm, you should sink your shoulders and hang your elbows, and at the same time, you should coordinate with turning your waist and bending your legs up and down; When the lunge posture is completed, the lateral distance between the two heels is about 30 cm.

5, progressive moving block lament

(1) The upper body slowly sits back, the center of gravity shifts to the right leg, and the left toe tilts; Turn left, bend your right leg, and crush the ground with the forefoot of your foot. Turn your left foot outward about 45 degrees with your left body, then keep your feet stable and bend your knees slowly with your left leg. At the same time, the right palm turns into a fist, and the arm rotates downward to the left through the abdomen to the left abdomen, with the fist heart down; Draw your left palm forward and right to your chest, palm down; Look at the left palm.

(2) The body's center of gravity shifts to the left leg, the upper body turns slightly to the right, the right foot is lifted and stepped to the right through the inside of the left foot, and the foot touches the ground; At the same time, the right fist crosses the chest forward, and the heart of the fist is upward; Put your left hand next to your left hip, palm down, fingertips forward; Look at the right fist.

(3) Turn your body to the right. Knead your left leg and crush the ground with the forefoot. Swing your right leg about 45 degrees with your body turning to the right. Then stand firm with your whole foot, bend your knees and bow slowly with your right leg, and move your body center of gravity forward to your right foot. Your left foot moves forward through the inside of your right foot and touches the ground. At the same time, the left hand is raised, the arm is slightly turned inward to arc to the right, the palm is turned right, the right fist is turned inward first, and when it reaches the right side of the body, it is turned outward, and the right waist is arched, and the fist center is upward; Look at your left hand.

(4) Push the right foot to the ground, and bend the left leg forward to form a left lunge; At the same time, the right fist hits forward, with the fist eye up, high and chest level; The left hand is attached to the inside of the left forearm, and the fist center is to the right; Look at the right fist.

[Key points] Don't hold your right fist too tightly. When punching forward, the upper body can't lean forward, the right shoulder stretches forward slightly with the fist, the shoulder is heavy and the elbow is drooping, and the elbow of the right arm is slightly bent; When sprinting, the lateral distance between the two heels should not exceed 10 cm.

6. If the seal is closed.

(1) The left hand extends forward from under the right wrist, and the right fist is turned into a palm, and the palms of both hands are gradually turned up and slowly separated and recovered; At the same time, the body sits back, the left toe is tilted, and the body center of gravity moves to the right leg; Look ahead.

(2) Turn your hands on your chest and push them up and forward through your abdomen, with your wrists at shoulder height, palms forward and palms up; At the same time, the left leg bends forward to form a left lunge; Look ahead.

[Key points] When the body leans back, the upper body should not lean back or lean forward; When the arm is retracted with the body, the shoulders and elbows should be slightly relaxed outward, and do not retreat straight; Don't stick your hand out more than two shoulders.

7. Single whip

(1) Turn right, swing your right foot outward, and buckle your left foot into a right lunge; At the same time, the right hand swings horizontally to the right, forming an arc to the right, and the palm is outward; Release your wrist with your left hand, palm inward, and draw an arc to the lower right to the front of your abdomen; Look at your right hand

(2) The body's center of gravity moves to the right leg, the left leg hand extends to the inside of the right foot, and the toes point to the ground; At the same time, the right palm is hooked and the left hand is curved in front of the right shoulder; Look at your left hand.

(3) The upper body rotates slightly to the left, the left foot moves forward to the left, and the heel of the right foot moves backward to form a left lunge; While the body's center of gravity shifts to the left leg, the left arm continues to turn left with the upper body and slowly rotates inward. The left hand is turned forward, the palm is forward, the fingers are flush with the eyes, and the elbow is slightly flexed. Look at your left hand.

【 Key points 】 Keep the upper body upright, and when the left hand is everted and pushed forward, it should be coordinated with the turning movement; When completing the posture, the shoulders sink, the elbow of the right arm hangs slightly, and the tip of the left elbow is opposite to the tip of the left knee up and down.

8. Waving the pipa

(1) Move the body center of gravity forward to the left leg, relax the knees, turn left slightly, and lift the right foot to the rear of the left foot; At the same time, the left palm arcs inward to the front of the left hip, and the right hook changes the palm to the front of the body with the rotation of the waist, and the palm is inclined upward; Look ahead.

(2) When the right foot is implemented, the body center of gravity moves backward, the left foot moves forward slightly, the foot touches the ground, and the knee slightly bends into a left imaginary step; At the same time, the right palm turns slightly right with the waist, elbow strap, palm down; The left palm arches outward and upward, then the arms are relaxed and flexed to the chest, the left hand side stands in front of it, and the fingertips face the eyebrows; The right palm also stands on the inside of the left arm, and the palm is opposite to the left elbow; Look at the left palm.

[Key points] When the right foot is lifted, the heel first leaves the ground, and then the whole foot is gently lifted; When going down the steps, first land your feet forward, then move your center of gravity back and slowly stabilize your feet; When completing the virtual step, both arms should have strength; Keep your body natural and stable during the whole movement.

9. Turn the humerus backwards

(1) Turn the upper body to the right, turn the palm with the right hand, lift the palm up and down through the front of the abdomen and back, slightly bend the elbow, and then turn the palm with the left hand to make the palm upward; Look at your right hand

(2) The right arm bends forward, the right hand is pushed forward from the ear side, the palm is forward, the fingers are on the top, the left arm is bent back, and the palm is up to the outside of the left rib; At the same time, the left leg is slightly raised and stepped back to the left, the sole of the foot touches the ground first, then the whole foot is slowly steadfast, the center of gravity of the body moves to the left leg, forming a right imaginary step, and the right foot twists around the rotation of one sole; Look at your right hand

(3) The upper body turns slightly to the left, and at the same time, the left hand arcs backward and upward with the rotation, and the palm is upward, and then the right hand is turned over to make the palm upward; Look at your left hand.

(4) Same as (2), but with opposite actions (46, 47).

【 Key points 】 When walking with legs, the forefoot touches the ground first, and then the whole foot touches the ground. The center of gravity should move backward obviously, and the body should not fluctuate up and down. At the same time, the horizontal distance between feet should be kept at about 10 cm to avoid cross legs and unstable center of gravity.

10, shuttle left and right

(1) The upper body turns right, the left foot is buckled, the body center of gravity moves to the left leg, and then the right leg is gently lifted with the right turn of the body; At the same time, the right arm is inverted, the palm is arched upward and bent flat on the right chest, and the palm is downward; The left hand bends down to the front of the abdomen, the palm is up, and the palms of both hands are relatively spherical up and down; Look at your right hand

(2) The whole foot of the right foot falls slowly and steadily, and the center of gravity of the body moves to the right leg, then the left foot is lifted and pulled out through the left front inside the right foot, and the foot touches the ground, and then the left leg is arched into a left lunge and knees are bent; At the same time, the left hand is raised to the front of the left forehead through the front of the face, and the palm is tilted upward; The right hand goes down to the right first, then the body turns left through the chest and pushes forward, with the palm forward and the fingers flush with the tip of the nose; Look at your right hand

(3) The body's center of gravity moves later, and the left toe tilts upward slightly, and then the center of gravity moves forward to the left leg, which is practical; Raise your right foot to follow up, stop at the inside of your left foot, and point your toes to the ground; At the same time, both hands are spherical on the left chest; Look at your left hand.

(4) The right foot moves forward to the right side, the foot touches the ground, and then the right leg bends into a right lunge; At the same time, the right hand is raised in front of the right forehead through the front of the face, and the palm is tilted upward; The left hand goes down to the left first, then the body turns right through the chest and pushes forward, with the palm forward and the fingers flush with the tip of the nose; Look at your left hand.

【 Key points 】 The completed posture faces the front of the slope at an angle of about 30 degrees (if facing south, the left and right shuttle directions are south of due west and north of due west respectively), and the upper body cannot lean forward or tilt left and right; When your hands are lifted up, you should prevent your shoulders from shrugging; Hold it up with one hand and push it forward with the other, which should be coordinated with the bow and leg loose waist up and down; When sprinting, the lateral distance between the two heels is about 30 cm.

1 1, subsea needle

Take a half step forward with your left foot, move your body center of gravity to your left leg, move your right foot forward slightly, touch the ground with your toes, and do a right imaginary step; At the same time, the upper body turns slightly to the left, the left hand passes back and forth to the upper ear of the left shoulder, and then turns right with the body, and is inserted obliquely forward and downward from the left ear, with the palm to the right and the fingertips obliquely downward; The right hand is curved forward and downward and falls next to the right hip, with the palm down and the fingertips forward; Look ahead.

[Key points] Turn left and then right, and face west. Don't lean forward too much, so as not to bend your waist and hips, and your right leg and knees should flex slightly.

12, flashback

Turn your upper body slightly to the left, take a step forward with your right foot, and then bend your right leg to the front bow to make a right lunge; At the same time, the left hand is lifted from the front of the body, then the arm is lifted and stopped at the top of the left forehead, so that the palm is turned obliquely upward and the thumb is facing down; Pass your right hand forward through your chest, palm forward, fingers up, flush with the tip of your nose, and look at your right hand.

[Key points] The posture is natural and straight, and the waist and hips are loose and heavy; Don't straighten your left arm completely, but stretch your back muscles. Push hands, lift arms and bow legs should be coordinated; When sprinting, the lateral distance between the two heels should not exceed 10 cm.

13, Yunshou

(1) Turn left on the upper body, swing the left toe outward, buckle the tip of the right foot, shift the center of gravity to the left leg, and make a left lunge; At the same time, the left hand is arched to the left from top to bottom, and the palm is tilted downward; The right hand is curved downward through the front of the abdomen to the right, upward to the front of the left shoulder, and the palm is tilted inward; Look at your left hand.

(2) The upper body slowly turns right, and the center of gravity gradually moves to the right leg. The right hand moves to the right through the front of the face and the palm gradually moves to the right. The left hand is curved downward through the front of the abdomen to the front of the right shoulder, and the palm is tilted inward; At the same time, the left foot is close to the right foot, which is a small step (the distance between the inside of the two feet is about10 ~ 20 cm); Look at your left hand.

(3) The upper body turns left again, and at the same time, the right hand arcs downward through the front of the abdomen to the left, upward to the front of the left shoulder, and the palm inclines inward; Run your left hand to the left and turn your palm to the left; Then take a step to the right with your right leg and look at your left hand.

(4) Same as (2).

[Key points] The body rotation should take the waist and back as the axis, the waist and crotch should be relaxed, and it is not allowed to swing up and down or left and right; The two arms should move in necessary rotation, which should be natural and round, and the speed should be slow and even; When exercising the lower limbs, the center of gravity should be stable, the two soles of the feet should take turns to land and then be practical, and the toes should be forward; The line of sight of eyes moves around 18 years old; The second "cloud hand", when the left foot is synchronized, the toes are slightly inward to facilitate the next action.

14, take the finch tail from left to right.

(1) The upper body turns slightly to the left, the center of gravity shifts to the left leg, the heel of the right foot is slightly raised, and the right foot points to the ground; At the same time, the left arm rotates inward in front of the chest and is raised horizontally, the right hand falls, the forearm rotates outward in front of the abdomen, and the two palms are relatively spherical up and down; Look at your left hand.

(2) The upper body turns slightly to the right, the right foot steps forward to the right, and the foot touches the ground, then the left leg naturally straightens, and the right leg bends its knees and lunges forward to form a right lunge; At the same time, the right arm is bent flat, the outer side of the forearm and the back of the hand are arched from bottom to front, the height is shoulder-high, the tiger's mouth is up, and the fingers are away; The left hand falls on the left side next to the left hip, with the palm down and the fingertips forward; Look at the right forearm.

【 Key points 】 When leaving the shed, keep your arms arc; Break up, loose waist and bent legs should be coordinated; When sprinting, the lateral distance between the two heels should not exceed 10 cm.

(3) Turn your body slightly to the right, then stretch your right hand forward with your palm down; The palm of the left hand is turned over, and the palm extends upward through the abdomen and forward to the lower part of the right forearm; Then paddling with both hands, the upper body turns left, and the hands arc left, back and up through the front of the abdomen until the palm of the left hand is up and flush with the left ear; The right arm is bent flat on the left chest with the palm inward; At the same time, the body center of gravity moves to the left leg; Look at your left hand.

[Key points] When rowing down, don't lean forward on your upper body and don't protrude your hips; Both arms must rotate with the waist and still walk in an arc; Keep your right foot on the ground when your center of gravity moves backward.

(4) Turn the upper body slightly to the right, bend the left arm back, and stick the left hand on the inside of the right wrist. Then the upper body continues to turn right, and both hands are slowly squeezed forward at the same time, with the center of the right hand inward, the center of the left hand forward, and the right forearm in a semicircle; At the same time, the body center of gravity gradually moves forward into a right lunge; Look at the right wrist

【 Key points 】 When squeezing forward, the upper body should be upright, and the squeezing action should be consistent with relaxing the waist and arching the legs.

(5) Turn your right hand, palm down, and extend your left hand forward through the upper part of your right wrist. Flush with the right hand, palm down, hands left and right apart, shoulder width; Then the left leg bends, the upper body slowly sits back, the center of gravity shifts to the left leg, and the tip of the right foot tilts; At the same time, both hands bend elbows, fall in front of the abdomen through the chest, and the palms are forward and downward; Look ahead.

(6) The upward trend does not stop, the center of gravity of the body moves forward slowly, the hands are pressed forward in an arc shape, the palms are forward, and the fingers are upward; At the same time, the right leg bends forward to form a right lunge; Look ahead.

[Key points] When moving forward on time, both hands must follow a curve; When completing the posture, the elbow is slightly bent and the wrist is flush with the shoulder.

(7) Bend your knees with your left leg, sit back slowly with your upper body, shift your center of gravity to your left leg, and tilt the tip of your right foot; Then the body turns left, the tip of the right foot is buckled, the center of gravity of the body moves to the right leg again, the left foot turns left with the upper body to the inside of the right foot, and the toes point to the ground; At the same time, bend your right hand to the left and lift it flat on your chest; The left hand is curved to the left, and then curved to the lower right to the front of the right rib, so that the two palms face each other up and down to form a ball; Look at your right hand

(8) The solution is the same as that of the left and right empennage (2), but the left and right are opposite.

(9) The solution is the same as that of the left and right empennage (3), but the left and right are opposite.

(10) is the same as the left and right tail (4), but the left and right are opposite.

(1 1) is the same as the left and right tail (5), but the left and right are opposite.

(12) is the same as the left and right tail (6), but the left and right are opposite.

15, cross shadow

(1) Put your left foot on the ground, sit back with your upper body, shift your weight to your right leg, then button your left toe and turn right; The right hand swings horizontally to the right with the rotation, the left hand is raised horizontally, the palm is forward, and the elbow is slightly flexed; At the same time, the tip of the right foot swings slightly outward with the turning action, forming a right lunge; Look at your right hand

(2) The center of gravity of the body slowly moves to the left leg, the tip of the right foot is buckled, and then it retreats to the left. The distance between the two feet is shoulder width, and the legs are gradually straightened to form steps; Cross your hands at the same time and close them in front of your abdomen. The arms are round, the wrists are shoulder-height, and the right hand is outward, forming a crossed hand with the palms of both hands inward. Look ahead.

【 Important 】 When your hands are folded separately, don't lean forward on your upper body; After standing up, the body naturally stands upright, the head is slightly upward, and the jaw is slightly retracted; When your arms are surrounded, you must be completely comfortable, with heavy shoulders and drooping elbows.

16, closing potential

Turn your hands outward, palms down, arms slowly hanging down and stopping at your sides; Then the center of gravity moves to the right leg and the left foot moves closer to the right to form a step; Look ahead.