第一式 双手托天理三焦

一、 第一式 动作分解：    Routine 1

动作一：接上式，两臂外旋微下落，两掌五指分开在腹前交叉，掌心向上；目视前方。 （图10） 

Movement1（Figure 10）：(Continue from the previous routine)Move the arms down from the hollow ball—holding position．Cross the fingers，with the palms facing up in front of the abdomen．Look straight ahead[Fig．10]． 

                                                         图10 Fig．10

动作二：上动不停，两腿徐缓挺膝伸直；同时，两掌上托至胸前，两臂内旋向上托起，掌心向上，抬头，目视两掌。（图11）

Movement2（Figure 11）：(Continue)Slowly straighten the knees to stand upright．Lift the hands，with the palms upward．Turn the palms inward，and push the hands skyward，palms up．Raise the head and fix the gaze on the palms[Fig．11]．

                                                        图11 Fig．11

动作三：上动不停，两臂继续上托至肘关节伸直，同时，下颏内收，动作略停，目视前方。（图12）

Movement3（Figure 12）：(Continue)Straighten the elbows to further raise the hands．Pull in the chin，and pause，looking straight ahead[Fig．12]．

                                                         图12 Fig．12

动作四：十指分开，两臂分别向身体两侧下落，身体重心缓缓下降：两腿膝关节微屈，同时，两掌捧于腹前，掌心向上，目视前方。（图13）

Movement4（Figure 13）：Slightly bend the knees，lowering the body weight slightly．Spread the fingers，and lower the arms to the sides．Hold the hands to a semi—circular holding position in front of the navel，with the palms facing up．Look straight ahead[Fig．13]．

本式动作一至动作四为一遍，共做六遍。

The above movements should be done six times，with the hands raised and lowered once each time．

                                                      图13   Fig．13

二、动作要点   Key points 

1. 两掌上托要舒胸展体，略有停顿，保持抻拉。

   Expand the chest and the upper body when lifting the hands . Take a pause while maintaining the expansion .

2. 两掌下落，松腰沉髋，沉肩坠肘，松腕舒指，上体中正。

   While lowering the hands , relax the waist and buttocks . Hold the shoulders and elbows down . Relax the wrists and fingers , and keep the upper body straight and centered .

三、易犯错误   Common mistakes 

两掌上托时，抬头不够，继续上举时松懈断劲。

Head not held high enough when lifting the hands . The movement stops midway , which interrupts the flow of power .

四、纠正方法   Corrections

两掌上托，舒胸展体缓慢用力，下颏先向.上助力，再内收配合两掌上撑，力在掌根。

Sustained use of strength is needed when lifting the hands and spreading the chest and upper body . First raise the chin to support the action , and then pull it in to aid the elevation of the hands . Strength should be focused at the lower part of the palms .

五、功理与作用   Functions and effects

（1）提出问题   questions

1. 锻炼哪些肌肉？Which muscles can be exercised?

2. 刺激三焦，即体腔内容纳内脏的三个部分。双手上下交叉，相关肌肉伸展，有助于确保器官内的血气循环。

   Animate functions of Sanjiao，the three portions of the body cavities housing the internal organs．Lifting hands up and down with the fingers crossed and relevant muscles stretched helps to ensure proper blood and vital energy circulation inside the organs．

3.  治愈哪些疾病？Which diseases can be cured?

4. 通过拉伸上身关节周围的肌肉和韧带和软组织，增加关节的灵活性，这有助于治疗肩关节问题，防止颈部问题。

   By stretching the muscles and ligaments around the joints and soft tissues in the upper body,the flexibility of the joints is increased，which helps to cure shoulder problems and prevent problems around the neck．

5. 通过两手交叉上托,缓慢用力，保持抻拉，可使“三焦”通畅、气血调和。The purpose of this routine is to  animate functions of Sanjiao , the three portions of the body cavities housing the internal organs.Lifting hands up and down with the fingers crossed and relevant muscles stretched helps to ensure proper blood and vital energy circulation inside the organs.

6. 通过拉长躯干与上肢各关节周围的肌肉、韧带及关节软组织，对防治肩部疾患、预防颈椎病等具有良好的作用。

    By stretching the muscles and ligaments around the joints and soft tissues in the upper body, the flexibility of the joints is increased, which helps to cure shoulder problems and prevent problems around the neck. 

（2）介绍三焦  Introduction of Sanjiao