(A) momentum

(1) The body is naturally straight, the feet are open, shoulder-width, the toes are forward, the arms are naturally drooping, the hands are placed outside the thighs, and the eyes are looking straight ahead.

Key points: the head and neck are upright and the chin is slightly retracted. Don't deliberately hold out your chest or abdomen, but concentrate. Start at attention, then separate your left foot to the left and make a step. )

(2) Lift your arms forward slowly and horizontally, with your hands flush with your shoulders, shoulder-width apart, and palms down.

(3) Keep the upper body upright, bend your legs below your knees, and at the same time, gently press your palms down, and your elbows droop opposite your shoulders; Keep your eyes straight.

(2) The left and right wild horses are divided into 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 and flexed on the chest, the left palm draws an arc in front of the body and puts it under the right hand, the left palm draws an arc in front of the body and puts it under the right hand, the left palm faces upwards, and the two palms are relatively spherical; The left foot is immediately connected to the right foot and the inside of the foot, and the toes touch the ground; Look at your right hand

(2) The upper body rotates slightly to the left, the left foot moves forward to the right, the right heel pushes backward, and the right leg naturally straightens into a left lunge; At the same time, the upper body continues to turn left, and the left and right hands slowly separate from each other with the rotation. The left hand is higher than the eye level (the palm is obliquely upward) and the elbow is slightly flexed; The right hand falls next to the right hip, the elbow is slightly bent, the palm is down, and the fingers are forward; Look at your left hand.

(3) The upper body slowly sits back, and the center of gravity shifts to the right leg, the left toe tilts slightly outward (about 45 -60 degrees), then the sole of the foot slowly steps steadily, the left leg slowly bows forward, the body turns left, and the center of gravity shifts to the left leg; At the same time, the left hand turns down, the left arm folds and bends on the chest, the right hand draws an arc to the left and puts it on the left hand, and the two palms are relatively spherical; Immediately connect your right foot to the inside of your left foot, put your toes on the ground and look at your left hand.

(4) The right leg moves forward to the right, and the left leg naturally straightens into a right lunge; At the same time, the upper body turns right, and the left and right hands slowly separate from each other with the rotation. The right hand is higher than the eye level (the palm is tilted upward), and the elbow is slightly bent; 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 the right hand `)

(5) Same as (3), the left and right directions are opposite.

(6) Same as (4), but in the opposite direction.

Key points: the body should stand upright, not stagger, not too forward or backward, the body naturally relax, the hand movements are arc-shaped, and the body rotates around the waist.

The lunge should be even and consistent with the speed of breaking up. When doing lunges, your feet should follow the ground first, then the soles of your feet should be steady, your toes should be forward, and your knees should not exceed your toes; Retreat and go straight naturally; The included angle between the front foot and the back foot is about 45-60 degrees (if necessary, the heel of the back foot is deliberately pushed back). Wild horse's mane is divided into lunges, and the heels of the front and rear feet should be separated on both sides of the central axis. The lateral distance between them (that is, the moving line is the longitudinal axis and the vertical distance between the two sides is the horizontal axis) should be kept at about 10-30 cm.

(3) Bright-winged white crane

(1) The upper body rotates slightly to the left, the palm of the left hand is down, the arms are bent flat on the chest, the right hand draws an arc to the left, the palm is up, and the left hand holds a ball; Look at your left hand.

(2) Follow your right foot for half a step, sit behind you, shift your body center of gravity to your right leg, turn right first, face the left front, and look at your right hand. Then the left foot moves forward slightly, and the toes touch the ground, forming a left imaginary step. At the same time, the upper body turns slightly to the left, facing forward, and the hands are slowly separated to the right and up and down with the rotation. The left hand is lifted to the front of the left forehead, the palm is down, and the fingers are forward; Look ahead.

Key points: don't hold your chest out, keep your arms in a semicircle, and bend your left knee slightly. The backward movement of the body's center of gravity should be coordinated with the right hand lifting and the left hand pressing.

Second, the second group

(4) Left and right knee jumps

(1) The right hand falls from the front of the body, and draws an arc from bottom to top to the outside of the right shoulder, with the hand at ear level and the palm tilted upward; The left hand draws an arc from the bottom left to the top right, and the palm leans down in front of the right shoulder; At the same time, the upper body slightly turns left and then turns right; Keep your left foot inside your right foot, touch the ground with your toes, and look at your right hand.

(2) The upper body passes to the left, and the left foot moves forward (to the left) into a left lunge; At the same time, the right hand bends forward from the ear side, and the height is the same as the tip of the nose. The left hand fell from the front of the left knee and landed next to the left hip. Fingertips forward, look at the fingers of the right hand.

(3) The right leg slowly bends the knee, the upper body sits back, and the body center of gravity moves to the right leg; The left toe leans slightly outward, then the sole of the foot is slowly down-to-earth, the left leg is arched, the body is transferred to the left, the center of gravity of the body moves to the left leg, the right foot closes the inside of the left foot, and the toes land; At the same time, the left hand is turned outwards and an arc is drawn from the left back to the outside of the left shoulder. Elbows are slightly bent, hands are at the same height as ears, and palms are tilted upward; With the rotation, the right hand draws an up-and-down arc to the left and falls on the left chest, and the palm inclines downward; Look at your left hand.

(4) Same as (2), the left and right directions are opposite.

(5) Same as (3), the left and right directions are opposite.

(6) Same as (2).

Key points: When the forehand is pushed out, the body should not lean forward and lean back, but relax the waist and buttocks. When pushing the palm, you should sink your shoulders and hang your elbows, sit on your wrists and relax your palms, while relaxing your waist and bending your legs up and down. When the knees are crouched in a lunge, the lateral distance between the two heels is about 30 cm.

(5) wave the pipa.

Follow your right foot for half a step, sit back on your upper body and turn your center of gravity to your right foot; The upper body turns to the right half, the left foot is slightly lifted forward, and it becomes a left imaginary step, the foot is on the ground, the toes are tilted, and the knees are slightly flexed. At the same time, the left hand is lifted from the seat, the height is flush with the tip of the nose, the palm is to the right, the arm is slightly flexed, the right hand is retracted and placed inside the elbow of the left arm, and the palm is to the left; Look at the left index finger.

Key points: the body should be stable and natural, the shoulders and elbows should be heavy, and the chest should be relaxed. When lifting with your left hand, don't lift it straight up, but move forward from left to top, slightly curved. When the right foot follows, the sole of the foot touches the ground first, and then the whole foot is solid. The backward movement of the body center of gravity should be coordinated with the lifting of the left hand and the retraction of the right hand.

(6) The humerus is about to rotate

(1) Turn the upper body to the right, turn the palm of the right hand (palm up), then turn the palm of the left hand from bottom to back, and then pass through the abdomen. The line of sight of the eyes first turns to the right, then turns to the front to look at the left hand.

(2) The right arm is bent forward, the right hand is pushed forward from the ear side, the palm is forward, the left arm is bent backward, the palm is upward, and it is withdrawn to the outside of the left rib; At the same time, the left leg is gently lifted and stepped backward (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 leg twists around the sole of the foot; Look at your right hand

(3) The upper body rotates slightly to the left, and at the same time, the left hand draws an arc on the top with the rotation of the body, the palm is up, and then the right hand is turned over and the palm is up; Turn your eyes to the left first, then turn to the front to see your right hand.

(4) Same as (2), the left and right directions are opposite.

(5) Same as (3), the left and right directions are opposite.

(6) Same as (2).

(7) Same as (3).

(8) and (2) have the same left and right directions.

Key points: Don't push your hand straight forward, and the hand left behind can't pull straight back, but still follow the rotation in an arc. When pushing forward, the waist should be loosened, and the speed of both hands should be consistent to avoid rigidity. When retreating, the sole of the foot touches the ground first, then the whole foot is slowly stabilized, and the front foot twists with the rotation around the sole. The left foot is slightly retracted to the left, and the right foot is slightly retracted to the right to avoid making the foot fall in a straight line. When retreating, look left and right with the twist, and then turn to the front hand. Finally, when the right foot retreats, the toes slightly tilt outward, which is convenient for the action of "grabbing the sparrow's tail with the left hand". ~

Third, third group

(7) Take the sparrow's tail away.

(1) The upper body turns slightly to the right, and at the same time, the right hand draws an arc backward and upward with the rotation, and the palm is upward; Relax your left hand, palm down, and look at your left hand.

(2) The body continues to turn right, the left hand naturally falls, the palm gradually turns to the front of the right rib through the abdomen, and the palm is upward; The right arm is bent, the palm is down, closed on the right chest, and the hands are spherical; At the same time, the body center of gravity falls on the right foot, the left foot closes the inside of the right foot, and the toes touch the ground; Look at your right hand

(3) Turn the upper body slightly to the left, step out of the upper body with your left foot in the direction of your right foot, and continue to turn left. The right leg is naturally straight, and the left leg bends to form a left lunge; At the same time, the left arm is pushed forward to the left (that is, the left arm is bent into an arch, and pushed to the left with the outside of the forearm and the back of the hand), and the height is shoulder-high, the palm is backward, the right hand hangs to the right hip, the palm is down, and the fingertips are forward; Look at the left forearm.

(4) When the body turns slightly to the left, the left hand immediately stretches forward and flips down, and the right hand flips up and stretches forward to below the left forearm; Then paddle with both hands, that is, the upper body turns right, and both hands draw an arc to the right, back and up through the front of the abdomen until the palm of the right hand is up, shoulder-level, the left arm is bent flat to the chest, and the palm is backward; At the same time, the body center of gravity moves to the right foot; Look at your left hand.

Key points: when you stroke down, don't lean forward and don't protrude your hips. Both arms must rotate with the waist and still walk in an arc. Left foot on the ground.

(5) Turn the upper body slightly to the left, bend the elbow of the right arm backward, and stick the right hand on the left wrist (about 5 cm away); The upper body continues to turn left, and both hands slowly squeeze forward at the same time. The center of the left hand is backward, the center of the right hand is forward, and the left forearm should be kept semicircular; At the same time, the body center of gravity gradually moves forward into a left lunge; Look at the left wrist

Point: When pushing forward, the upper body should stand upright. The squeezing action should be consistent with relaxing the waist and bending the legs.

(6) Turn the left hand, palm down, and extend the right hand forward through the upper part of the left wrist. Flush with the left hand, palm down, hands left and right apart, shoulder width; Then bend your knees on your right leg, slowly sit back on your upper body, shift your center of gravity to your right leg, and tilt your left toe; At the same time, the elbow is bent to the front of the abdomen, the palm is forward and down, and the eyes are forward.

(7) The above formula does not stop, and the center of gravity of the body moves forward slowly; At the same time, push your hands forward, palm forward, and bow your left leg forward into a left lunge; Look ahead.

Key points: When pushing forward, both hands must follow a curve, with wrists at shoulder height and elbows slightly flexed.

(8) Right-handed bird tail

(1) Sit back to the upper body and turn right, shift the center of gravity to the right leg and buckle the left toe; Draw an arc parallel to the right with the right hand, and then draw an arc from the lower right through the front of the abdomen to the front of the left rib with the palm up; The left arm is flat with the chest, and the left palm is down with the right hand into a ball; At the same time, the body's center of gravity moves to the left leg, the right foot is connected to the inside of the left leg, and the toes touch the ground; Look at your left hand.

(2) The left and right directions are opposite to "catching the tail of the sparrow on the left" (3).

(3) The left and right directions are opposite to "catching the tail of the sparrow on the left" (4).

(4) The left and right directions are opposite to "catching the tail of the sparrow on the left" (5).

(5) The left and right directions are opposite to "catching the tail of the sparrow on the left" (6).

(6) Like "Take a sparrow's tail to the left" (1), the left and right directions are opposite.

Key point: they are all the same as the "left-handed sparrow tail", but the left and right directions are opposite.

Fourth, fourth group

(9) Single whip

(1) Sit up and down, gradually shift the center of gravity to the left leg, and buckle the toes of the right foot; At the same time, the upper body is passed to the left, and the hands (left high and right low) draw an arc to the left until the left arm is raised horizontally and extends to the left side of the body, the palm is left, the right hand passes through the front of the abdomen to the front of the left rib, and the palm is backward and upward; Look at your left hand.

(2) The body center of gravity gradually shifts to the left leg, the upper body turns right, the left foot moves closer to the right foot, and the toes touch the ground; At the same time, the right hand draws an arc to the upper right (the palm is turned out from the inside), and when it reaches the right side, it becomes a hook, and the arm is flush with the shoulder; The left hand goes down through the front of the abdomen and draws an arc to the upper right, with the palm inward; Look at your left hand.

(3) The upper body rotates slightly to the left, the left foot moves forward to the left, and the right foot pushes backward to form a left lunge; While the body's center of gravity turns to the left leg, the left palm continues to turn left with the upper body, and slowly turns the palm forward, with the fingers flush with the eyes and the arms slightly flexed; Look at your left hand.

Key points: Keep your upper body upright and your waist relaxed. In the perfect form, the elbow of the right arm hangs slightly, the left elbow is opposite to the left knee, and the shoulder sinks. When you push your left hand forward, you should push it out with the turning edge. Finally, don't flip your hands too fast or suddenly. All excessive movements should be coordinated up and down. If facing south, the direction of single whip (left toe) should be northeast (about 15 degrees). barbecue

(10) Yunshou

(1) The body's center of gravity shifts to the right leg, the body gradually moves to the right, the left toe is pulled, the left hand draws an arc from the front of the abdomen to the front of the right shoulder, the palm leans back, and the right hand is replaced by the palm, and the palm moves forward to the right; Look at your left hand.

(2) The upper body slowly turns left, and the center of gravity gradually shifts to the left; The left hand and right face move forward to the left, and the palm gradually turns to the left; Draw an arc from the lower right hand to the upper left hand through the front of the abdomen to the front of the left shoulder, and tilt the palm backwards; At the same time, the right foot is close to the left foot, which is a small step (the distance between the two feet is about10-20 cm); Look at your right hand

(3) The upper body turns right again, and at the same time, the left hand draws an arc to the right from the front of the abdomen to the front of the right shoulder, and the palm leans backwards; Run your right hand to the right and turn your palm to the right; Then step left with your left foot; Look at your left hand.

(4) Same as (2)

(5) Same as (3)

(6) Same as (2)

Key points: the body rotation should be based on the lumbar spine, the waist should be loose, and the hips should not be up and down. The arms move with the rotation of the waist, naturally and roundly, and the speed should be slow and even. When exercising the lower limbs, the center of gravity of the body should be stable, the soles of the feet should land first and then be practical, and the toes should be forward. The line of sight of the eyes moves with the left and right hands. The third "cloud hand", when the right foot finally follows the step, the toes buckle inward, which is convenient for receiving the "single whip" action.

(1 1) single whip

(1) When the upper body turns right, the right hand moves to the right, and when it turns to the right, it becomes a hook hand; The right hand draws an arc to the right from the front of the abdomen to the front of the right arm, the palm is inward, the center of gravity of the body falls on the right leg, and the left toe touches the ground; Look at your left hand.

(2) The upper body rotates slightly to the left, the left foot moves forward to the left, and the right foot pushes backward to form a left lunge; While the center of gravity shifts to the left leg, the upper body continues to turn left, and the left palm slowly rolls forward to form a single whip.

Key points: Same as the former "single whip" style.

Verb (abbreviation of verb) group 5

(12) Gaotanma

(1) Follow the right foot for half a step, and gradually shift the center of gravity to the right leg; Hook your right hand and turn your palm, palm up, elbow slightly bent, and at the same time, your body slightly turns right, and your left heel gradually turns inward; Look ahead to the left.

(2) Turn the upper body slightly to the left and face forward; Push the left palm forward over the right ear, palm forward, fingers and eyes level; Before the left hand closes the left waist, the palm is upward, while the left foot moves forward slightly and the toes touch the ground, forming a left imaginary step; Look at your right hand

Key points: the upper body is naturally tall and straight, the shoulders should sink, and the right elbow is slightly drooping. Don't fluctuate to the right when you change your center of gravity with your pace.

(13) Right pedal

(1) The palm of the left hand is upward, reaching forward to the back of the right wrist, crossing the hands, then separating to the sides and drawing an arc downward, and the palm is inclined downward; At the same time, lift your left foot to the left front side (toes slightly outward); The center of gravity of the body moves forward, and the right leg naturally straightens into a left lunge; Look ahead.

(2) Draw an arc with both hands from outside to inside, with both hands folded across the chest, right hand outward and palm backward; At the same time, the right foot is close to the left foot and the toes land. Look straight to the right.

(3) Draw an arc on the left and right sides of the arm and lift it horizontally, with the elbow slightly flexed and the palm outward; At the same time, lift your right leg, bend your knees, and slowly push your right foot out to the front right; Look at your right hand

Key points: keep your body steady and don't lean forward or backward. When your hands are apart, your wrists are flush with your shoulders. When kicking, the left leg bends slightly, the tip of the right foot hooks inward, and the strength is in the heel. Breaking up and kicking should be coordinated. The right arm and left leg are opposite up and down. If facing south, the pedaling direction is due east and south (about 30 degrees).

(14) Two peaks penetrate the ear.

(1) Take back your right foot, bend your knees and lift it flat, and put your left hand down from back to front; Turn your palms up, draw an arc with your hands down at the same time, and fall on both sides of your right knee; Look ahead.

(2) The right foot falls to the right front, and the body center of gravity gradually moves forward, forming a right lunge, facing the right front; Hands droop at the same time, slowly change fists, and draw an arc from both sides up and forward to the front of your face to form a pincer. The fists are opposite, the height is ear-high, and the eyes of the fists are inclined inward and downward (the distance between the two fists is about10-20 cm); Look at the right fist.

Key points: in the perfect form, the head and neck are straight, the waist and buttocks are relaxed, the two fists are relaxed, the shoulders are sunk, the elbows are lowered, and the arms are kept arc-shaped. The lunge and body direction of the double-peak pierced ear type are the same as that of the right pedal. The horizontal distance between the two heels in lunge is the same as "catching the sparrow's tail".

(15) Turn around and kick to the left.

(1) Sit down with your left leg bent, shift your body's center of gravity to your left leg, turn your upper body left, and buckle the tip of your right foot; Two fists change palms at the same time, draw an arc from the upper right to the left and right, lift horizontally, and palm forward; Look at your left hand.

(2) The center of gravity of the body moves to the right foot, the left foot closes the inside of the right foot, and the toes touch the ground; At the same time, both hands draw an arc from the outer ring to the inner ring and hold it on the chest, with the left hand outside and the palm backward; Look ahead.

(3) Draw an arc on the left and right sides of the arm and lift it horizontally, with the elbow slightly flexed and the palm outward; At the same time, the left leg is raised, the knee is bent, and the left foot is slowly pushed out to the left and front; Look at your left hand.

Key point: Like kicking with the right foot, the left and right directions are opposite. The left pedal and the right pedal form 180 degrees (that is, about 30 degrees due west).

Sixth, sixth group

(16) The potential at the lower left is independent.

(1) The left leg retracts and flexes, the upper body turns right, and the right palm becomes a hook hand; Draw an arc with the left palm upward and to the right, stand in front of the right arm, and tilt the palm backward; Look at your right hand

(2) The right leg slowly bends and squats, and the left leg extends from the inside to the left (backward) to form a left servant step; The left hand falls to the left (palm outward) and goes outward along the inside of the left leg; Look at your left hand.

(3) The center of gravity of the body moves forward, the heel of the left foot is the axis, the toes are thrown outward as far as possible, the left leg is arched forward, the right leg is pushed back, the left toe is buckled, the upper body turns left slightly, and gets up and moves forward; At the same time, the left arm continues to extend forward (standing palm), the palm is to the right, the right hook hand falls, and the hook tip is backward; Look at your left hand.

(4) The left leg is slowly raised and flexed to form a left independent body; At the same time, the right hook turns into a palm, swinging forward from the back waist along the outside of the right leg, with the bent arm standing above the left leg, the elbow facing the knee and the palm to the left; The left hand falls next to the left hip, the palm is down and the fingertips are forward; Look at your right hand

Key points: the upper body should be upright, the independent legs should be slightly flexed, and the toes will naturally droop when the right leg is raised.

(17) completely independent

(1) The right foot falls in front of the left foot, the sole touches the ground, then the heel rotates around the forefoot of the left foot, and the body turns left. At the same time, the left hand is raised backward to become a hook hand, and the right palm draws an arc to the left with the rotation, standing in front of the left shoulder, and the palm is tilted backward; Look at your left hand.

(2) It is the same as "left lower potential independence" (2), and the left and right directions are opposite.

(3) It is the same as "left lower potential independence" (3), and the left and right directions are opposite.

(4) It's the same as "left-lower potential independence" (4), and the left and right directions are opposite.

Key points: After the tip of your right foot touches the ground, you must lift it slightly, and then put your legs down. Everything else is the same as "left lower potential independence", and the left and right directions are opposite. _]

Seven. Seventh groups

(18) Shuttle back and forth

(1) The body turns slightly to the left, the left foot falls forward, the toes are outward, the right heel is off the ground, and the legs are bent into a semi-left disc shape; At the same time, both hands form a ball on the left chest (upper left and lower right), and then the right foot is connected to the inside of the left foot, and the toes land; Look at the left forearm.

(2) Turn right, move your right foot forward to the right, bend your knees and bow your legs, and do a right lunge; At the same time, the right hand is lifted from the front of the face, and the palm is turned and stopped in front of the right forehead, and the palm is tilted upward; The left hand goes down to the left first, and then pushes forward through the front of the body. The height is the same as the tip of the nose, and the palm is forward. Look at your left hand.

(3) The body center of gravity moves later, with the tip of the right foot slightly outward, and then the body center of gravity moves to the right leg, followed by the left foot, stopping at the inside of the right foot, and the toes point to the ground; At the same time, both hands form a ball on the right chest (upper right and lower left); Look at the right forearm.

(4) is opposite to (2).

Key points: The finished posture faces obliquely ahead (if facing south, the left and right shuttle directions are about 30 degrees north of due west and south of due west respectively). Don't lean forward with your hands out. When hands are raised, prevent shoulders from shrugging. Lift with one hand and push forward with the other, in harmony with the bow, waist and legs. When doing lunge, the lateral distance between the two heels is the same as that of the tuck step, and it is kept at about 30 cm.

(XIX) Submarine needle

Follow up half a step with your right foot, move your body center of gravity to your right leg, move your left foot forward slightly, touch the ground with your toes, and do a left imaginary step; At the same time, the body leans back slightly, and the right hand passes through the front of the body to the shoulder and ear, then turns left with the body, and is inserted obliquely forward and downward from the right ear, with the palm to the left and the fingertips obliquely downward; At the same time, the left hand draws an arc forward and falls next to the left hip, with the palm down and the fingertips forward; Look ahead.

Point: turn right first, then left. Complete this pose, facing due west. Don't lean forward too much in the upper body to avoid hunching your waist and hips. The left leg should be slightly bent.

(20) Flash arm

Turn your upper body slightly to the right, take a step forward with your right foot, and bend your knees into a left lunge; At the same time, the right hand is raised from the front side of the body, the arm is raised, and it stops above the right forehead. The palm is turned up obliquely and the thumb is down. Lift it with your left hand and push it forward through your chest, with the height flush with the tip of your nose and the palm forward; Look at your left hand.

Eight. Eighth groups

(21) Turn around and move to stop beating.

(1) Sit back to the upper body, move the body center of gravity to the right foot, buckle the left toe, turn the body to the left and then move the body center of gravity to the left leg; At the same time, the right hand turns down with the body from left to right (changing fists) and draws an arc in front of the left rib in the front direction of the abdomen, with the fist center down; Raise your left palm in front of your head and tilt it upward; Look ahead.

(2) Turn right, and the right fist goes forward through the chest, with the heart of the fist up; The left hand falls next to the left hip, the palm is down and the fingertips are forward; At the same time, after the right foot is retracted (don't stop or touch the ground with your toes), step forward with your toes facing outward; Look at the right fist.

(3) The body center of gravity moves to the right leg, and the left foot takes a step forward; Lift the left hand upward, draw an arc forward through the left hand and block it out, and palm forward and down; At the same time, the right fist draws an arc to the right and connects it to the right waist, with the heart of the fist upward; Look at your left hand.

(4) The left leg bends forward into a left lunge; At the same time, the right fist punches forward, the fist eye is up and flat with the chest, and the left hand is attached to the inside of the right forearm; Look at the right fist.

Point: Don't hold your right fist too tightly. When the right fist is retracted, the forearm should slowly rotate inward to draw an arc, and then rotate outward to stop at the right waist, with the heart of the fist facing upward. When punching forward, the right arm extends forward slightly with the fist, the shoulders sink, the elbows droop, and the right arm bends slightly. When sprinting, the horizontal distance between the feet is the same as "catching the sparrow's tail".

(twenty-two) 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 center of gravity reaches the right leg; Look ahead.

(2) Turn your hands to your chest, push down through your abdomen and then move forward upwards, with your wrists flush with your shoulders, your palms forward, and your left leg lunging forward; Look ahead.

Key points: when sitting back, avoid leaning back and don't protrude your hips. When your arm retracts with your body, relax your shoulders and elbows slightly outward, and don't pull back directly. Don't stick your hand out more than two shoulders.

(23) Cross hatching

(1) Sit down with your knees bent, shift your body center of gravity to your right leg, buckle your left toe and turn right; With the turning action, the right hand swings horizontally to the left to make an arc, the left arm is raised horizontally, the palm is forward, and the elbow is slightly bent; At the same time, the tip of the right foot slightly outward with the rotation, 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 is withdrawn to the left. The distance between the feet is shoulder width, and the legs are gradually straightened to form steps; At the same time, put your hands down, draw an arc upward through the front of the abdomen, cross your arms on your chest, hold your arms in a circle, reach out your right hand at shoulder height, cross your hands, and all your palms are backward; Look ahead.

Important point: when your hands are folded separately, don't lean forward. After you stand up, your body should stand upright naturally, your head should be pushed up slightly, and your chin should be slightly adducted. When your arms are surrounded, you may be completely comfortable, with your shoulders sinking and your elbows drooping.

(XXIV) Closing potential

Turn your hands outward, palms down, arms slowly hanging down and stopping at your sides; Look ahead.

Key points: When you fall with your hands left and right separately, you should pay attention to the whole body relaxation, and at the same time, your breath slowly sinks (the inhalation time is slightly longer). After breathing smoothly, put your left foot next to your right foot and walk around to have a rest.

When you put down your hand, exhale, then relax, put your feet together, walk slowly and have a rest. You can't sit down at once.