太极盘丝功慢动作讲解？英文双语对照

1.指、腕关节旋转运动。松静站立，两手从身体两侧徐徐提起，与肩同离，手心向下，两肘微曲。然后十指关节带动胸关节向上、向右外后方旋转两圈；再手心向上，十指关节带动腕关节向下，向左内后方旋转两圈，这样为1次。共练6～9次，最后两手转回身体两侧(下同)。每次向上转为吸，向下转为呼，吸气时舌舔上愕，呼气时舌放平。此式久练，可以使指、腕关节活动，增强心肺功能。

2.肘关节旋转运动。站式同上。两手提至胸前作抱球状，左手略高于肩，手心向下；右手在小腹处，手心向上。松腰坐醜，上身略下蹲。此为预备动作。然后以腰为轴，带动上身及两手先向左旋转90度，接着两手颠倒滚球，变成右手在上，左手在下，抱球转正面，再向右转90度(两手肘始终悬空转动)，这是1次。向左转时吸气，同时左腿变虚；向右转时呼气，同时右腿变虚。此式久练，可以消除上实下虚之弊。

3.肩关节旋转运动。站式同上。此节功法在上节泡球转腰的基础上进行。先将左手抬高向左后方划大圈，眼盯左手手指从上看到后方最远处；右手在小腹前30厘米，手心与划圈的左手上下相对，形成抱六球状，腰左旋转180度；接着右手抬高向右后方划大圈，眼盯右手手指从上看到后方最远处，腰右旋转180度。左转时吸气，右转时呼气。

4.踝关节旋转运动。站式同上。左脚向左前方迈出一步，右脚调整为“丁八”步。以踝关节从里到外的旋转，带动膝关节和腰的转动，上肢作螺形旋转，把整个身躯上下关节贯串旋转运动。先左转90度，后右转90度。左转时左手从后方穿过腋下，手心向上作螺形旋转至胸前，反掌手心向下，此时以腰带动左手至后方划孤圈，落在左侧；右转时动作与左转相同，方向相反；形成两手左右交叉旋转。左手在前时左脚虚，右脚实；右手在前时右脚虚，左脚实。这样一左一右旋转为1次。左转吸气，右转呼气。此式是太极缠丝功的基本功，久练可增强免疫系统功能，还可增强中枢神经系统的机能活动，中老年能延缓衰老。

5.按地气运动。站式同上。两臂从身体两侧徐徐提起，与肩平，手心向下，意念在十指和手心，好似手心与地面粘丝牵着，两手向下按时，意念粘丝自然收缩，向上升时粘丝拉长。两手向下按至膝关节外侧，随之脚耻放松，脚跟答地，两膝微曲。两臂向上升略高于头，随之脚跟离地，脚尖踮起。两臂一起一伏好似大雁展翅，轻松愉快。一起一伏为1次。每次起时吸气，伏时呼气。此式久练，有补肾、健脾、和胃、疏肝作用。

6.低位试内气运动。站式同上。两手从身体两侧提至中丹田(肚脐处)，手心向内，十指相对，似触非触，意念在十指，好像双手五指与五指之间藕断丝连。双目轻闭。开始从肚脐中心处两手拉开，略宽于躯体；然后两手相对合到原处。拉开时吸气，合拢时呼气。一开一合为1次。此式久练，十指和中丹田有气感。这是培养练功者入静的好功法。

7.接天气运动。站式同上。两臂从身沐两侧徐徐提起，与肩平，手心向上。意念手心接天气，与天空挂丝粘住，两手上升时粘丝收缩，随之吸气；向下降时粘丝拉长，随之呼气。此式久练，作与“按地气运动”相同，对内胜下乘等症也有良好的效果。

8. 高位试内气运动。站式同上。两手从身体两侧提至胸前膻中穴(两乳头之间)处，十指相对，然后开合，功法意念、呼吸等均同“低位试内气运动”。此式久练，能增强心，肺功能。

1. points to, wrist whirligig. Song Jing stands, two tactics from the body two side mention slowly, leave together with the shoulder, control is down, two ancon small music. Next 10 show joint drives pectoral joint up, right outside rear rotate two rounds; Again control up, 10 show joint drives wrist to be down, inside towards the left rear rotate two rounds, 1 times such is. Drill in all 6 ～ 9, final two tactics turns a body two side (similarly hereinafter) . Turn up every time to suck, turn downward to breathe out, inspiratory when the tongue is licked on astounded, expiratory when the tongue is put smooth. This type is long experienced, can make point to, wrist activity, enhance heart lungs function.

Whirligig of 2. ancon joint. Station type is Alexandrine. Two tactics is carried to make before the bosom hold in the arms bulbiform, left hand shoulder of summary prep above, control is down; The right hand is in alvine place, control up. Loose waist sits Zuo , the upper part of the body falls slightly crouch. This is preliminary movement. It is an axis with the waist next, drive the upper part of the body and two tactics first towards the left rotates 90 degrees, catch grounder of two tactics reverse, become the right hand going up, left hand is falling, hold a ball in the arms to become a full member face, again right-handed 90 degrees (two tactics ancon hangs empty rotational) from beginning to end, this is 1. When towards the left turns inspiratory, at the same time left leg changes empty; When turning right expiratory, at the same time right leg changes empty. This type is long experienced, can eliminate on the fraud of the empty below fact.

Whirligig of 3. shoulder joint. Station type is Alexandrine. This result method is in on section bubble ball turns undertake on lumbar foundation. First towards the left of left hand drive up rear delimit big rounds, the eye stares at left hand finger from on see rear and farthermost point; The right hand is in alvine before 30 centimeters, control and delimit the left hand of the circle fluctuates opposite, form hold in the arms 6 bulbiform, lumbar Zun Xuan turns 180 degrees; Catch right hand drive up right rear delimit big rounds, the eye stares at right hand finger from on see rear and farthermost point, lumbar dextrorotation turns 180 degrees. When left-hand rotation inspiratory, when right-hand rotation expiratory.

4. gambrel whirligig. Station type is Alexandrine. Ahead of left foot towards the left steps one pace, right leg is adjusted for " fourth 8 " pace. With gambrel from in the whirl outside arriving, drive the roll of knee joint and waist, upper limbs makes snail form rotate, whirligig of permeate of joint of whole body fluctuation. First left-hand rotation 90 degrees, hind right-hand rotation 90 degrees. The left hand when left-hand rotation from rear cross alar, control makes snail form rotate up to the bosom before, the control that oppose a control is down, drive left hand to come with the waist right now rear delimit Gu is encircled, fall in left; The movement when right-hand rotation and left-hand rotation are identical, way is opposite; Form two tactics to control across to rotate. When left hand is advanced left foot empty, right leg is solid; When the right hand is advanced right leg empty, left base is solid. Such one left one dextrorotation turns it is 1 times. Left-hand rotation is inspiratory, right-hand rotation is expiratory. This type is too extremely the basic skill of result pestering silk, long practice can enhance immune system function, return the functional activity that can enhance central nervous system, old age can defer consenescence in.

5. insults movement by the ground. Station type is Alexandrine. Two arms from the body two side mention slowly, as smooth as the shoulder, control is down, idea is in 10 point to and control, seem control and ground stick silk to be being pulled, two tactics is down on time, idea sticks a natural systole, silk is stuck to spin when rising up. Two tactics is pressed downward to the side outside knee joint, subsequently crural shame is loosened, calcaneal answers the ground, two genu small music. Two arms raise head of summary prep above up, subsequently calcaneal leaves the ground, tiptoe stand on tiptoe rises. Two arms wild goose of seem of an one bend over is volant, relaxed and happy. An one bend over is 1 times. When rising every time inspiratory, when volt expiratory. This type is long experienced, have filling kidney, be good at lienal, with action of stomach, scanty liver.

6. is low try inside air campaign. Station type is Alexandrine. Two tactics from the body two side carry the pubic region in coming (navel is in) , control is inward, 10 point to opposite, be like touch blame touch, idea is in 10 point to, be like both hands the five fingers and the five fingers between apparently severed. Binocular shut gently. Begin to be in two tactics to pull open from navel center, slightly wide at the body; Next two tactics closes primary point relatively. When pulling open inspiratory, when folding expiratory. One closes it is 1 times. This type is long experienced, 10 show the pubic region in mixing has gas feeling. This is to foster the person that practise one's skill to enter calm good work way.

7. accepts weather motion. Station type is Alexandrine. Two arms from body wash one's hair two side mention slowly, as smooth as the shoulder, control up. Idea control receives weather, hang silk to adhere with the sky, a systole is stuck when two tactics rises, subsequently inspiratory; Silk is stuck to spin when falling downward, subsequently expiratory. This type is long experienced, make with " campaign of the air that press the ground " identical, get the better of next multiplying to wait for disease to also have favorable effect internally.

8.Perch tries inside air campaign. Station type is Alexandrine. Two tactics from the body two side are carried to the acupuncture point in the smell of mutton before the bosom (between two tits) place, 10 point to opposite, leave next close, result method idea, breath all be the same as " low try inside air campaign " . This type is long experienced, can enhance a heart, lobar function.