黃剛老師/八段錦第四式教學：五勞七傷往后瞧Eight Duan Jin Fourth Style Teaching: Five Labors and Seven Wounds Look Back скачать в хорошем качестве

黃剛老師/八段錦第四式教學：五勞七傷往后瞧Eight Duan Jin Fourth Style Teaching: Five Labors and Seven Wounds Look Back

動作要領：兩腳並步站立，兩臂自然垂與體側，身體中正，目視前方。 隨著松腰沉髖，身體重心移至右腿，左腳向左側開步，腳尖向前，與肩同寬，目視前方。 兩臂內旋側起，與髖同高，掌心向後。 上動不停，兩腿膝關節稍屈，同時，兩臂外旋向前合抱於腹前呈圓弧形，與臍同高，掌心向內，兩掌指距約10釐米，目視前方。 兩掌合抱於腹前時立項豎脊，舒胸實腹，松腰斂臀，放鬆命門，中正安舒，如坐高凳。 （加黃剛老師微信173 1973 6265 入群交流，更多太極拳教學視頻分享，喜欢请转发，谢谢！） 易犯錯誤：兩臂側起時聳肩; 抱球時掀肘，大拇指上翹，其餘四指斜向地面，塌腰、跪腿、八字腳。 糾正方法：兩臂側起時沉肩、墜肘，抱球時鬆腕舒指，指尖相對，拇指放平。 預備勢在整套功法的段落間和動作的節分處反覆出現，起著重要的銜接作用。 可將預備勢作為基本樁功來練，練好該勢可直接提高健身氣功·八段錦的演練水平和鍛煉效果。 Action essentials: stand on both feet side by side, arms naturally hanging to the side of the body, body in the middle, looking ahead. With a loose waist and a heavy hip, the center of gravity of the body shifts to the right leg, the left foot steps to the left, the toes are forward, shoulder width apart, and the eyes are forward. The arms are rotated sideways, at the same height as the hips, with the palms facing backwards. The upward movement is non-stop, the knee joints of the legs are slightly bent, and at the same time, the two arms are rotated forward and hugged in front of the abdomen in a circular arc, the same height as the umbilicus, the palms are inward, the two palms are about 10 cm apart, and the eyes are forward. When the two palms are held together in front of the abdomen, the vertical ridge is erected, the chest is relaxed, the abdomen is relaxed, the life gate is relaxed, and the middle is comfortable, such as sitting on a high stool. Easy to make mistakes: shrug when the arms are raised sideways; When holding the ball, the elbow is lifted, the thumb is upturned, and the other four fingers are obliquely to the ground, and the waist is collapsed, kneeling legs, and figure eight feet. Correction method: sink the shoulders and fall elbows when the arms are raised sideways, loosen the wrists and relax the fingers when holding the ball, the fingertips are opposite, and the thumbs are flat. The preparatory posture appears repeatedly between the passages of the whole set of exercises and the nodes of the movements, and plays an important role in connecting. The preparatory posture can be practiced as a basic pile skill, and practicing this potential can directly improve the drill level and exercise effect of fitness qigong and baduanjin.