预备式

一、预备势     ReadyPosition  

                                       

           图6  Fig．6                                      图7  Fig．7 

                   

          图8  Fig．8                                        图9   Fig．9        

1.  两脚并步站立；两臂自然垂于体侧；身体中正，目视前方。（图6） 

   1．Stand straight and be centered，with the feet together ,arms hanging loosely at the sides．Look straight ahead． [Fig．6]． 

2.  重心移至右腿；左脚向左侧开步，脚尖朝前，约与肩同宽。（图7）

   2．Move the body weight onto the right foot，with the waist and hips relaxed．Take a step to the side with the left foot，with the toes facing forward and shoulder-width apart．Look straight ahead[Fig．7]．

3.  两臂内旋，两掌分别向两侧摆起，约与髋同高，掌心向后（图8） 

   3．Turn the arms inward．Swing the palms up level with the hips，facing backwards．Look straight ahead[Fig．8]．

4.  上动不停。两膝关节微屈；同时，两臂外旋，向前合抱于腹前呈圆弧形，与脐同高，掌心向内，两掌指间距约10厘米；目视前方。（图9）

    4．(Continue)Slightly bend the knees．Turn the arms outward，and hold them in a semicircle in front of the abdomen level with the navel，with the palms facing inward and 10 cm apart．Look straight ahead[Fig．9]．

 二、动作要点：  Keypoints:

1. 头向上顶，下颏微收，舌抵上颚，双唇轻闭；沉肩坠肘，腋下虚掩；胸部宽舒，腹部松沉；收髋敛臀，上体中正

   Crane the neck straight up，with the chin pulled in，the tongue touching the upper jaw and the lips closed．Keep the shoulders and elbows down，and armpits empty．

   Expand the chest，relax the abdomen，keep the hips and buttocks down，and the upper body straight and centered．

2. 呼吸徐缓，气沉丹田，调息6-9次。

   Breathe slowly ,sinking the air to the Dantian point (about two inches below the navel)．Regulate the breathing 6-9 times．

三、易犯错误：  Common mistakes:

1. 抱球时大拇指上翘，其余四指斜向地面。

   Holding the thumb up and the other four fingers pointing down when holding the arms in a hollow semi—circle．

2. 塌腰、跪腿、八字脚。

   Protruding the waist forward．Bending the knees too much．Keeping the feet too far apart．

四、纠正方法     Corrections

1. 沉肩，垂肘，指尖相对，大拇指放平

   Keep the shoulders and elbows down,with fingers pointing to each other  and the thumbs level.

2. 收髋敛臀，命门穴放松，膝关节不超越脚尖，两脚平行站立。

   Tuck in the buttocks,with the Mingmen point at the back of the waist relaxed,and the knees bent but not beyond the toes.Stand with the feet apart and parallel.             

五、功理与作用   Fuctions and effects

宁静心神，调整呼吸，内安五脏，端正身形，从精神与肢体上做好练功前的准备。

It calms the mind,and regulates the breathing to put the organs at ease.The body being held straight and centered,this position prepares both mind and body for starting the practice．