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; Shift the center of gravity to the right leg and hold the ball; Turn your waist and move your hips; Sink and step out; Lunge to split hands; Sit back and tilt your feet; Wave your hands and feet; Hold the ball with your feet closed; Sink and step out; Lunge to split hands;
Third, the white crane bright wings: heavy; Turn left half a step and hold the ball; Turn right, waist palm; Turn left, waist, imaginary step, bright palm;
Fourth, the left and right knees squat (left and right three strokes): the left hand turns to the waist in front of the right hand; Turn right and clap your hands; Turn right before your left hand, put your feet together and raise your hands; Turn your waist and hips; Sink and step out; Knees and pushers; Sit back and tilt your feet; Wave your hands and feet; Feet together, hands up; Turn your waist and hips; Sink and step out; Knees and pushers;
Fifth, dial the pipa: sink, palm and press half a step; Sit back, turn right and smooth your waist; Turn left and elbow, and extrapolate with imaginary steps;
Sixth, the humerus rolls back (left and right four movements): the right hand rotates downward in an arc and raises the palm; Turn around and look forward; Put your hands and feet together, take a step back and use your hands hard; Left hand under the arc, raise your hand; Turn around and look forward;
Seven, eight, left and right tails (two strokes): close your feet and hold the ball; Turn your waist and hips; Sink and step out; Bow and clap your hands; Open your arms with both hands; Sit still and touch; Turn around and join hands; Extrusion before punching; Wear and clean; Sit back and tilt your feet; Hands at chest height, sink to waist height, and push palms down, up and forward; Sit back and tilt your feet; Turn your waist and buckle your feet; Repeat -2 movement;
Nine, single whip: sit back and buckle your right foot, and press your left hand and right hand at the same time and turn your left waist; Turn right, waist palm; Push-out grapple, foot closing and rotating arm; Turn your waist and hips and sink outward; Pushing hands with lunges; Note: waist in front, hands behind waist first. At the same time, it is not allowed to hold the waist by hand.
Ten, cloud hand: sit back and press your hands on the ground; Turn right, buckle the waist and push the foot to rotate and extrapolate; Follow Zuo Yun; Exit the right cloud; Follow Zuo Yun; Exit the right cloud; Follow Zuo Yun;
Note: hand belt; Do not have splayed feet or narrow foot spacing;
Eleven, single whip: turn right and push out the hook (lift the left heel); Turn your waist and hips; Sink and step out; Lunge rotation push palm;
Twelve, high detective horse: follow half a step; Loosen the hook and look at the palm; Turn left, push your hands in vain;
Thirteen, the right foot: turn right, palm inserted in the waist: turn left, step; Lunge and press hands; Lift your knees and kick your feet;
Fourteen, two peaks pierce the ear: close the foot; Turn your hands to your knees; Support leg sinking; Sink and step out; Hold your hand and fist; Lunge and punch;
Fifteen, turn left and kick: sit back and kick; Turn around and buckle your feet; Sit back and crush your feet; Raise your knees and hug; Break up with your feet;
Sixteen, the left lower potential is independent: the feet are close together, the left hand passes in front of you, and the right hand grabs the hook down; First sink back and continue to look at the hook; Turn your waist and step on your palm; Lunge and raise your palm; The independent palm is pushed out slightly (elbow joint and knee joint);
17. Right dive independence: sinking, turning, and landing on the right palm (the inner buckle of the sole); Put your right foot in front of your right hand, lift your left foot and crush it with your left hand. First sink back, lunge and continue to see the hook; Step by step, back wearing a palm; Lunges and palms; Hold your hands independently and push them out slightly (including elbows and knees);
18. Shuttle left and right: step down; 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;
Nineteen, submarine needle: sinking in half a step (the right hand rotates in the palm of the waist); Sit back and raise your right hand to your ear (press your left hand in front of your right abdomen); Turn left, waist palm;
Twenty, flashing arms: close your hands and feet (the right hand raises the finger root of the left hand and puts it on the pulse of the right hand); Sink and step out; Lunge pushing frame;
Twenty-one, turn around and move: sit back and tilt your feet, and press your left hand with your right hand; Sit back and make a fist with your feet together (the fist eye rushes to the left abdomen); Move your fist in the previous step; Swing one's fists and fists; Stop the palm of the previous step; Sit on your hips and lunge, hitting;
22. If the seal is closed: put your hand on it and open it; Sit back and tilt your feet; Hands at chest height, sink to waist height, and push palms down, up and forward;
Twenty-three, hands crossed: sit back and tilt your feet; Turn your waist to 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; Feet together, arms open;
Twenty-four, closing the momentum: standing outside, pressing with two palms "rotating"; Restore your left foot.
Extended data:
general idea
Virtual collar jacking force: the head and neck seem to be lifted up and kept upright. If it is loose but not stiff, it can be rotated. If the strength is upright, the center of gravity of the body can remain stable. Pull back, sink shoulders and hang elbows: refers to the posture of chest, back, shoulders and elbows. The chest should be stiff, the shoulders should not be hunched, the elbows should not be raised but drooped, and the whole body should naturally relax. ?
Hand-eye correspondence, with the waist as the axis, walking like a cat to distinguish between reality and falsehood: it means that when boxing, you must echo up and down, one integrated mass, requiring actions to come from the heart, move from the waist, move with your hands, rotate your eyes at will, distinguish lunges and imaginary steps between the two lower limbs, and practice until your legs are strong and your movements are slow and silent.
Mind and body go hand in hand, and intention is not difficult: without hard work, we must not understand it unilaterally. If the fist is soft, the body will not heat or sweat after a set of fist, and the heart rate will not change, it will lose its function. The correct understanding should be to use the mind to induce body movements and use force at will. Although the strength is great, it can't be seen from the outside, which means to use force in secret with intention.
Spiritual harmony, spirit sinking into the abdomen: that is, intention and breathing are harmonious, breathing should be abdominal breathing, and breathing and breathing just match the opening and closing of movements.
Seek quietness while moving, and combine static and dynamic: that is, the body moves while the brain is quiet, and the mind should be dominated by boxing. The so-called external movement, inner peace.
Uniform and continuous: refers to the uniform movement speed of each stroke, all kinds of continuity, and the muscles of all parts of the body are relaxed, coordinated and closely connected.