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一、原地徒手摆臂练习 头部正直,上体稍前倾,两脚左右开立或前后开立。摆臂时半握拳,以肩为轴,肩部下沉自然放松,两臂上、前臂弯曲约90°,前后自然有力摆动,前不过身体中线,高不过下颏,后摆时稍向外,上臂与地面几乎平行。注意前要露肘,后要露手,要求原地开立或左右开立或原地踏步听声或看信号由慢变快摆臂练习。 二、原地左右移重心练习 自然站立,将身体重心轮流由一腿移至另一腿。身体重心移至的腿为垂直支撑腿,要充分伸直,另一腿为摆至垂直部位的摆动腿,此时垂直支撑腿同侧的髋高于摆动腿同侧髋。要求两腿交替进行移重心。 三、原地直腿支撑前后 移重心练习 两脚前后开立,后腿用全脚掌支撑,前腿用脚跟着地,向前移重心时,后
First, the free exercise of the original practice head straight, upper body slightly forward, left or right to open or open around. When the swing arm half-fist to shoulder as the axis, the shoulder sink naturally relaxed, arms, the forearm bent about 90 °, before and after the natural powerful swing, but before the body midline, high but chin, after the swing slightly outward, the upper arm Almost parallel with the ground. Note that before dew elbow, to show off after the request to open or open in place or place to listen or watch the signal from slow to fast swing arm practice. Second, in situ around the center of gravity to exercise naturally standing, the body shifts the center of gravity from one leg to the other leg. The body center of gravity moved to the legs for the vertical support leg, to be fully straightened, and the other leg swing to the vertical position of the leg, this time on the same side of the vertical support leg hip swing than the ipsilateral hip. Requires alternating legs to shift the center of gravity. Third, the original straight leg support Before and after the shift center of gravity before and after the practice of open two feet, hind legs with full foot support, front leg with the heel, move the center of gravity forward, after