1、二十四式太极拳英文教学二十四式太极拳Taiji is one of the Chinese Traditional martial m:l arts. Long long ago,it was designed as a unique and profound self-defense technique. As an ancient Kongfu, Taiji includes quan, sword, broadsword, spear, push-hand,et cetera. Especially push-hand is well known for its tactic tktik
2、 and technique, the powerful and aggressive opponent punnt being defeated by a small clever attack or an abrupt explosive iksplusiv power. As a typical artful Chinese Kongfu, hand push has been highly popular with the small and weak people. 太极拳是中国传统武术之一, 是很久以前作为一种独特而高深的自卫方法诞生的。作为一种古老的功夫 ,太极包括拳、 剑、刀、
3、枪、推手等。尤其是推手 ,素以技巧闻名,强大有力的对手被小而巧妙的攻击或突然的爆发力所击败。作为典型的技巧类的中国功夫,推手备受弱小者的青睐. Concentrating on correct posture and breathing control, Tai Chis movements are fluidflu(:)id, graceful and well balanced, promoting the complete harmony of body and mind. Tai Chi provides the mental relaxation,ri:lksein and phys
4、ical fitness so essential in our modern stress-filled lives. 太极动作流畅、优雅、协调,它要求精力集中在正确的姿势和呼吸上,从而全面促进身心平衡。在这个充 满压力的现代社会，太极所带来的精神放松与身体健康显得尤为重要。 Tai Chi is an unusual form of martial arts whereby we believe in building strength - mental and physical from within, softness is stronger than hardness, moving
5、 in a curvek:v is better than a straight line, yielding is more efficient than confronting. It is especially different from western types of sports such as rugbyrbi where the harder and quicker the better. Tai Chi is a sport that strengthens the body as well as the mind from within. 太极是一项非同寻常的武术运动,它
6、由内而外强健我们的身体和心灵 。在这项运动中，柔比刚更强，缠绕比直线运动更好，化力比正面冲突更有效。 和西方那些追求更快更强的运动如橄榄球不同，太极强调的是从内而外地强健我们的身体和心灵。 No matter you are young or aged, male or female, no matter strong or weak, slim or plumpplmp, you all can choose Taijiquan as your ideal physical exercise. When practicing it quietly and slowly, you can se
7、nse the existing of air and fully enjoy the aerobic,eirubik bath, meanwhile you can also feel all the movements like the 二十四式太极拳英文教学rhythmicallyrimikli uninterrupted waves. Taiji- the world of Yin and Yang, the world of the nature and relaxationri:lksein, will become your wholenew life style in the
8、future. 不管男女老少、强弱胖瘦，你都可以选择太极拳作为你理想的锻炼方法。在安静舒缓的运动中，你能感知空气的存在，仿佛充分享受空气浴,同时你也能感觉到所有动作连绵不断，充满 韵律。太极 -阴和阳的世界,自然和放松的世界,必将成为你未来崭新的生活方式。第一式 起势 Starting Posture 第二式 左右野马分鬃 Part the Wild Horses Mane on Both Sides 第三式 白鹤亮翅 White Crane Spreads its Wings, 第四式 左右搂膝拗步 Brush Knee and Twist Step on Both Sides , 第五式
9、手挥琵琶 Hold the Lute 第六式 倒卷肱 Forearm Rollings on Both Sides 第七式 左揽雀尾 Grasp the Birds Tail-Left Side 第八式 右揽雀尾 Grasp the Birds Tail-Right Side 第九式 单鞭 Single Whip , 第十式 云手 Cloud Hands 第十一式 单鞭 Single Whip 第十二式 高探马 High Pat on Horse 第十三式 右蹬脚 Kick with Right Heel , 第十四式 双峰贯耳 Twin Peaks 第十五式 转身左蹬脚 Turn and K
10、ick with Left Heel, 第十六式 左下势独立 Push Down and Stand on One Leg-Left Style 二十四式太极拳英文教学第十七式 右下势独立 Push Down and Stand on One Leg-Right Style 第十八式 左右穿梭 Work at Shuttles on Both Sides 第十九式 海底针 Needle at Sea Bottom 第二十式 闪通臂 Flash the Arms 第二十一式 转身搬拦捶 Turning body, Pulling, Blocking and Pounding 第二十二式 如封似闭
11、 Apparent Close up 第二十三式 十字手 Cross Hands 第二十四式 收势 Closing Form 1 起 势 Beginning 弯腿开步 Bent knees, set legs apart. 吸气抬臂 Inhale, raise arms （呼气）弯腿按掌 Exhale, bent knees, lower arms, palms down2 野马分鬃 Part the Wild Horses Mane on Both Side 抱球收脚、转身上步、弓步分手 Shape arms like carrying a ball, draw back the left
12、feet Turn left, stretch the left feet forward Step into Gong Bu, set hands apart 后坐撇脚、抱球上步、弓步分手 Move upper body backward like sitting on the right leg, rotate the left foot outward Set ball-arms, stretch the right leg forward Step into Gong Bu, set hands apart 后坐撇脚、抱球上步、弓步分手 Move upper body backward
13、 like sitting on the left leg，Rotate the right foot outward, Set ball-arms, stretch the left leg forward Step into Gong Bu, Set hands apart 二十四式太极拳英文教学3 白鹤亮翅 White Crane Spreads its Wings 跟步抱球 Take back the right leg, Set ball-arms 后坐右转 Move upper body backward like sitting on the right leg, turn ri
14、ght 左转虚步Turn left, empty step 上下分手 Set hands apart, lift the right hand, sink the left 4 左右搂膝拗步 Sweep over Knee and Step Forward 落脚摆臂、右转抡臂、抬臂抬脚、落脚曲臂、弓步搂推 Set the right foot down, wave the arms, Turn right and wave arms again, Lift the right arm and left foot, Set the left foot, bend the right arm, S
15、tep into Gong Bu, push the right hand forward, and sweep the left hand over the left knee 后坐撇脚、左 转抬臂、上步曲臂、弓步搂推 Set the gravity center back on the right foot, turn the left foot outward Turn left, lift the left arm, Move forward, bend the left arm, Step into Gong Bu, push the left arm forward, sweep
16、the right arm over the right knee； 后坐撇脚、右转抬臂、上步曲臂、弓步搂推 Set the gravity center back on the left foot, turn the right foot outward Turn right, lift the right arm,Move forward, bend the right arm, Step into Gong Bu, push the right arm forward, sweep the left arm over the left knee； 5 手挥琵琶 Playing the l
17、ute 跟步伸臂 Move the right leg forward, stretch the left arm, 后坐搓手 Set the gravity center back on the right foot, stretch the left arm forward; 二十四式太极拳英文教学pull the right hand back to left elbow 虚步合抱 Step into Xu Bu (left leg in empty toe stance), set arms like playing lute 6 倒卷肱 Reverse Reeling Forearm
18、 右转展臂、眼看右后、卷肱回看、退步推掌 Turn right, stretch the right arm, Look back at the right hand, Bend the right arm, look forward Step backward, push the right arm forward； 左转展臂、眼看左后、卷肱回看、退步推掌 Turn left, stretch the left arm,Bend the left arm, look forward Step backward, push left arm forward； 右转展臂、眼看右后、卷肱回看、退步
19、推掌 Turn right, stretch the right arm, Look back at the right hand, Bend the right arm, look forward Step backward, push the right arm forward； 左转展臂、眼看左后、卷肱回看、退步推掌 Turn left, stretch the left arm, Look back at the left hand, Bend the left arm, look forward Step backward, push left arm forward；7 左揽雀尾
20、Grasping the sparrows tail- left 右转摆臂、抱球收脚、转身上步、弓步捧手、 Turn right and swirl the arms. Wave arms like carrying a ball, move the left foot towards body. Lift the left leg towards left and set the left foot down. Step into Gong Bu, lift and stretch the left arm 伸臂下捋、搭手前挤、分手后引、弓步前按 Move arms downward. Pu
21、t the right hand on the left wrist, and push forward Separate the hands, and pull backward closer to body 二十四式太极拳英文教学8 右揽雀尾 Grasping the sparrows tail-right 后坐扣脚、Move the gravity center back to the right leg, turn the left foot inwards 转 身摆臂、抱球收脚、转身上步、弓步捧手、 Turn right and swirl the arms. Wave arms l
22、ike carrying a ball, and move the right foot towards body. Lift the right leg towards right and set the right foot down. Step into Gong Bu, lift and stretch the left arm 伸臂下捋、搭手前挤、分手后引、弓步前按 Move arms downward. Put the right hand on the left wrist, and push forward Separate the hands, and pull backwa
23、rd closer to body 9 单鞭 Single Whip 后坐扣脚、转腰摆臂、（左臂平、右臂下）左手翻掌、 Move the gravity center back to the left leg, turn the right foot inwardsTurn the waist left, rotate the arms from right to left. (Wave arms across body, left arm at the chest level, right arm at DanTian (navel). Turn left palm down. 右云摆、缠腕
24、刁手、转身上步、弓步推掌 Rotate the arms from left side to the right side. Rotate the right wrist and hook the right hand Turn to left and step into Gong Bu Push left hand forward 10.云手 Wave Hands Like Clouds 后坐扣脚、转腰下摆、松勾变掌、向左云 摆、翻掌并步（1） Move the 二十四式太极拳英文教学gravity rvti center into the bent right leg, turn the
25、left foot inwards Rotate the waist, move the left hand in downward arc Unfold the hook hand and rotate arms left-wards Turn over palms, move the right leg close to the left one (1) 向右云摆、翻掌开步、向左云摆、翻掌并步（2） Rotate arms right-wards, turn over palms, step the left leg far from the right one Rotate arms l
26、eft-wards, turn over palms, step the right leg close to the left one. (2) 向右云摆、翻掌开步、向左云摆、翻掌并步（3） Rotate arms right-wards, turn over palms, step the left leg far from the right leg. Rotate arms left-wards, turn over palms, step the right leg close to the left leg. (3)11.单鞭 Single Whip 向右云摆、缠腕刁手、转身上步、
27、弓步推掌 Rotate the arms from left side to the right side Rotate the right wrist and hook the right hand Turn left and step into Gong Bu Push left hand forward 12.高探马 High Pat on Horse 跟步翻掌、（眼看右后）曲臂后坐、虚步探掌 Draw the right foot forward a half-step, the right hand changes from a beaked hand into an open ha
28、nd, upward. (Eyes on right hand) Withdraw the right arm and move forward, set the gravity center on right leg Stop the right hand at face level, with the palm facing out and away Move the left hand in a 二十四式太极拳英文教学downward arc to the DanTian(navel) level Unfold the left hand and stretch it forward,
29、with the left leg in an empty heel stance13.右蹬脚 kick with right heel 穿掌抬脚 Put the left hand above the right hand Lift the left leg and step forward 撇脚架掌、分手 绕环、 Turn the left foot outwards, cross the hands at face level Swirl both arms outwards in a circle 搭手上步、 Cross the left hand over the right han
30、d Step the right leg forward to bring the right foot next to the left foot 举臂分手右蹬（右前 30 度） Lift both arms, push hands apart, and kick with right heel 14.双峰贯耳 struck opponents ears with both fists 垂落并手、Hang down the hands, and make parallel palms 落脚收掌、 Land the right foot, and draw both hands back to
31、 waist （腰间变拳）弓步贯拳(Close the open hands into fists at waist) Step forward into Gong Bu, Circle the arms outwards Draw fists together at the head level and strike 15.转身左蹬脚 turn and kick with left heel 后坐扣脚、Move the upper body back and turn the right foot inwards 转身摆臂、（松开右拳） Turn over180 degrees counte
32、rclockwise and wave the left arm, (loosen the right fist) 收脚搭手、 举臂分手左蹬 二十四式太极拳英文教学Take back the left foot and cross the right hand over the left at Dan Tjan level Lift both arms, and separate hands at face level, with left arm at front and right arm back at shoulder height Kick with the left heel 16
33、.左下势独立 Left Snake Creeps Down & Golden Rooster Stands on One Leg 落脚内扣、重心左移 Put down the left leg, and rotate the left foot towards inside Move the gravity center into the left leg. 左臂右摆、刁手靠掌 ave the left arm towards right Hook the right hand and attach the left hand to the hook wrist 重心右移、左腿撤步 Move
34、the gravity center towards right and withdraw the left leg 下势穿掌、重心前移 Creep down with palm thrust and move the gravity center forward 后扣翻勾、左脚撇正 Turn the left foot inwards, Rotate the right hand and turn over the hook Rotate the left foot towards the front 独立挑掌 Put up the right leg and stand on the le
35、ft one Erect the right hand （左掌上抬下按） (Turn over the left hand and push it down.) （右臂前摆挑掌） (Rotate the right arm towards the front and erect the right palm erect the right hand)17.右下势独 Right Snake Creeps Down & Golden Rooster Stands on One Leg 右脚内扣、落左脚外 Rotate the right foot inwards and land it outsi
36、de 二十四式太极拳英文教学the left one 重心右移、右臂左摆 Move the gravity center towards right and rotate the right arm towards left 刁起左勾、靠上右掌 Raise the left arm and hook the left hand Attach the right hand to the hooked wrist 重心左移、右腿撤步 Move the gravity center towards left and withdraw the right leg 下势穿掌、重心前移 Creep dow
37、n with palm thrust and move the gravity center forward 后扣翻勾、右脚撇正 Turn the left foot inwards Rotate the left hand and turn over the hook. Rotate the right foot towards the front. 独立挑掌 Lift the left leg and stand on the right one Erect the left hand （右掌上抬下按） (Turn over the right hand and push it down.
38、) （左臂前摆挑掌） (Rotate the left arm towards the front and erect the left hand) 18.左右穿梭 Fair Lady Weaves Shuttles 左前 30 度、落脚抱球 Land the left foot in the eleven oclock direction and set ball-arms 右前 30 度、上步架推 Turn the right leg towards the one oclock direction Step into Gong Bu Move the gravity center int
39、o the right Set up the right arm and push the left hand out 后坐搂摆、右前抱球 Move the gravity center back into the left leg. Rotate the left arm and set ball-arms 左前上步、弓步架推 Land the left foot in the eleven oclock direction with gravity center left side Step into Gong Bu Set up the left arm and push the rig
40、ht hand out二十四式太极拳英文教学19.海底针 Needle at the Sea bottom 跟进半步、后坐下摆 Draw the right foot forward a half-step Set the gravity center back on the right leg, and swing the arms back towards right 抽手抬脚、虚步 搂手插掌 Draw the right hand, and lift the left foot Step into a left toe stance Sweep left hand over the le
41、ft knee, and poke the right one 20 闪通背 Flashing the Arms Like a Fan 搭手抬脚、落脚翻掌、弓步撑臂 Attach the left hand inside the right wrist, and lift the left foot Set down the left foot, and turn right palm out Step into Gong Bu, and put up two arms （角度方位 12 点 45 分） Arms in shape of angle 12:45. （角度方位 12 点 45 分
42、） 21 转身搬拦捶 Deflect, Parry and Punch 后坐扣脚、转身摆臂 Set the gravity center back on the right leg, and turn the left foot Turn around and rotate both arms 收手收脚、落脚搬拳 Draw back the arms and right leg Set the right foot down and set the right fist up 松拳翻转、左掌下左摆 Unfold the fist, and rotate the left arm around
43、撇脚转腰、收手上步 Turn the right foot outward, and turn the waist Draw back the right arm and step forward 挑掌落脚、弓步冲拳 Erect the left hand and set down the left foot Step into Gong Bu, and punch 二十四式太极拳英文教学22 如封似闭 Apparent Close up 下滑前穿、分手翻掌后引、弓步前按 Slide forward through right wrist Separate the two hands, tur
44、n both palms, and draw back Step forward into Gong Bu, and push 23 十字手 cross hand后坐扣脚、转身摆臂、合抱中移 Move the Gravity center backward, and turn the left foot inwards Turn right, and wave arms Embrace like carrying a ball, and move the gravity center back intermediately 调正右脚、中间搭手、举臂合脚 Turn right foot forw
45、ard, and attach the left hand on the right wrist, Lift both arms, and step both feet at shoulder width 24 收势 Closing Form扣腕分手、弯腿下按 Down turn the wrists, and separate both hands Bent legs and down push both hands 气沉丹田、并步直立 Concentrate back to Dan Tjan, Attach both feet together and stand up练太极常用英语：抬头 raise ones head挺胸 square ones shoulders脚后跟着地 heel touches the floor脚尖着地 tiptoe touches the floor二十四式太极拳英文教学不要翘臀 dont raise the buttock伸腿 kick the bucket伸直手臂 straighten your arm曲肘 bend your elbow推掌 push palm曲腿 bend the bucket
