74式太极拳图解教学1至29式

陈氏太极拳老架一路图解教学，欢迎收藏和转载Chapter 2 Chen Style TaijiQuan Old Frame First Routine 老架一路特点是：以柔为主，由松人柔，柔中寓刚；行气运劲，以缠丝劲的锻炼为主，发劲为辅。

初期动作力求缓徐，以揣摩行气运劲，全身内外，一动全动，使能处处保持平衡而不失其势，练成随遇平衡的技能。

缠丝劲是粘化、牵动、进逼的核心，缠绕圆转，功深后能达到即化即打，依着何处便从何处击去的程度。

发劲的运用，原则上是没有牵动则不发。

缠丝劲的锻炼，能逐渐产生一种似柔非柔，似刚非刚，极为沉稳而又灵活善变的内劲。

陈鑫曾说：“一举动，轻重、刚柔俱发。

”可以说，陈氏太极拳特点是：以缠丝劲为灵魂，以内劲为统驭。

这也是太极拳推手时具有威慑力量的基本条件。

The features of“Chen Style TaijiQuan Old Fame First Rou-tine”are mainly softness, from relaxation to softness, and hard-ness residing softness. Use Twisting Jin to deliver Qi and Jin as Primary movements, and issue Jin as secondary movements. At the beginning, try to be slow, and feel the process of the taijiquanering of Qi and Jin. No matter inside or outside of the body,when one part moves, the other parts follow. Keep balance at any time and do not lose power. Twisting Jin is the core of sticking,leading, and approaching. Twisting and moving in a circle give you the skill to lead the enemy' s power away and strike him bac.k, or to follow his power and find a chance to strike him. In principle, there is no leading, then there is no striking. With Twisting Jin, you can gain the power which seems soft, but is not soft, seems hard, but is not hard, stable and flexibleto change. Mr. Xin Chen said,"Every movement is with lightness and heaviness, softness and hardness."In general, Chen Style TaijiQuan uses Twisting Jin as a soul and uses internal power as a commander. That is why it is powerful in Pushing Hands.第一式起式1．两脚并立，身体中正，两眼平视，舌尖顶住上腭，唇齿微合，下颌微内收；两臂自然下垂身体两侧，两肘尖略有外掤之意，手心向里，呼吸自然(图2-1)。

1．Opening(1) Stand up with feet together, body upright, eyes looking forwar, Close the mouth naturally; draw the chin in slightly.Arms are hanging naturally. Push both elbows out slightly, palms facing in. Breathe naturally (Figure 2-1).2．上式不停，身体慢慢下沉，屈膝松胯，重心移向右腿，左脚跟抬起向左横开半步，与肩同宽，脚尖微向外，重心移向中间，两脚指抓地，脚心要虚，全身放松，含胸塌腰，气沉丹田，意识集中(图2-2)。

(2) Continuing the last movement, sink the body slowly,bend the knees and r elax thehips. Shift the weight towards the right leg; raise the left heel and take a half-stepto the left, feet apart at shoulders width, toes pointing slightly outward. Shiftthe weight towards the centre, toes gripping the grou nd, feet arched, body relaxed. Drawthe chest in and relax the hips. Sink the e ner- gy to Dan Tian (the lower ab-domen); mind lS concentrated (Figure 2-2).3．上式不停，两掌逆缠缓缓抬起，与肩同宽、同高。

同时，身体是随两掌上升而下沉(图2-3)。

(3) Continuing the last movement, palms twist inward and slowly liftto shoulder height,shoulder -width apart. Sink the body while the palms are moving up (Figure 2-3).4。

上式不停，松肩、坠肘，屈膝松胯，身体继续下沉。

两掌随身下沉，落于腹前，掌心朝下。

目视前方(图2-4)。

(4) Continuing the last movement, relax shoulders and sink the elbows, bending knees while relaxing the hips. Continue to lower the body, palms following the body to fall in front of the abdomen, palms facing down, eyes looking forward (Figure 2-4).要点虚领顶劲，含胸塌腰泛臀，沉肩坠肘，屈膝松胯，膝不过脚尖，立身中正，心静体松，意识集中，心气下降，呼吸自然。

RequirementsHead should be drawn up, chin slightly tucked in. Cave the chest slightly inward; sink the waist. Sink the elbows and shoulders. Push the coccyx slightly(taijiquian)backwarcl. Bend the knees and relax the hips. Do not push the knees farther than the toes; keep the body upright, mincl calm and focused, body relaxed. Breathe natu rally.误区对于初学拳者，很容易犯有前俯后仰、身法不正的毛病。

警示应注意，松胯在于塌腰，而塌腰必须松胯。

松胯时不宜过，大腿根凹进去过了，就会前俯，大腿根没凹进去向前绷、挺，就会后仰，这样，腰劲就难以灵活运转。

因此塌腰、松胯时就像坐凳子一样，放松下沉。

以上要领在每个动作中都应涉及。

AvoidBowing forward or leaning backward.CautionSink the waist and relax the hips at the same time. Do not overdo the relaxing of the hips. Bending forward or leaning back would cause the waist to be inflexible. Therefore, sink the waistand relax the hips as if sitting on a stool. This applies to all movements.第二式金刚捣碓1．接上式，身体微右转下沉，再向左转，重心移向右腿。

两掌左逆右顺缠，上拥至左上方，左掌心朝外斜下方，右掌掤至胸中线、掌心朝上。

目视左前方(图2-5)。

2． Warrior Pounds the Mortar(1) Continuing the previous movement,() turn the upper body slightly to the right and lower it.Then turn the upper body to the left, shifting the weight onto the right leg. The left palm twists inward to the upper left of the body, palm facing outward and downward; the right hand twists outward to the centreofthe chest, facing upward. Eyes look to the left front (Figure 2-5).2。

上式不停，身体下沉向右转，重心由右移向左腿，外摆右脚尖向右斜前方。

两掌左顺右逆，坐腕，随身旋转向右侧，划弧变捋，与肩同高、同宽，右掌心朝外斜下方，左掌心朝右斜上方，两掌指尖朝左前方(图2-6)。

(2) Sink the body and turn the upper body to the right,,hifting the weight onto the left leg, and swing the toes of the right foot outward to point to the right front. The left palm twists outward; the right hand twists inward. Push both wrists down and all the fingers point up (It is also called "sitting hand"). Both hands draw an arc and pull up to shoulder level, shoulders width apart, the right palm facing down and outward, the left palmfacing the upper night. All the fingers of both hands point to the left front (Figure 2-6).3．上式不停，身体下沉，重心由左移至右腿，左腿里合，扣裆提起，脚尖自然下垂(图2-7)。