第二式 左右开弓似射雕

一、复习所学动作   Review                             

                

                                                图3八字掌   Fig．3 palm          

掌二：拇指与食指竖直分开，其余三指第一、二指节屈收，掌心微含(图3)。

Palm：Straighten and keep apart the thumb and forefinger，and slightly bend the first and second knuckles of the three other fingers，to make a hollow hold．                                          

                    图4爪  Fig．4 paw 

五指并拢，大拇指第一指节，其余四指第一、二指节屈收扣紧，手腕伸直(图4)。

Keep the fingers together,with the first knuckle of the thumb and the first and second knuckles of the other four fingers tucked in and the wrist stretched out. 

 二、第二式动作分解  Step-by-StepDescription of Routine 2

 动作一：身体重心右移，左脚向左侧开步站立，两腿膝关节自然伸直，两掌向上交叉于胸前，左掌在外，两掌心向内，目视前方。（图14）  

Movement 1（Figure 14）：(Continue from the previous routine)Move the body weight  rightward,and make a step sideways with the left foot.Straighten the knees.Stand erect.Raise the hands in front of the chest,with left hand out and both palms facing inward.Look straight ahead.        

                                                                    图14   Figure 14                                                 

 动作二： 两腿徐缓屈膝半蹲成马步，同时，右掌屈指成“爪”，向右拉至肩前，左掌成八字掌，左臂内旋，向左侧推出，与肩同高，坐腕，掌心向左，犹如拉弓射箭之势，动作略停，目视左掌方向。（图15） 

Movement 2（Figure15）：Slowly bend the knees to adopt the horse stance.With its fingers bent to form claws,move the right hand to a position in front of the right shoulder.Separate the thumb from the forefinger of the left hand with the first and second knuckles of the three other fingers slightly bent.Turn the left arm inward,and push to the left to a position level with the shoulder.Bend the left wrist ,with the palm facing left,like an archer preparing to release an arrow.Maintain this position,with the eyes looking to the left.                  

                          

                   图15  Figure15

 动作三：身体重心右移，右手五指伸开成掌，向上、向右划弧，与肩同高，指尖朝上，掌心斜向前，左手指伸开成掌，掌心斜向后，目视右掌。（图16）

Movement 3（Figure16）：Move the body weight to the right,opening both hands.Raise the right hand in a curve to a position level with the right shoulder,with the fingers pointing up and the palm tilting forward.Spread the fingers of the left hand,with the palm tilting backwards.Look at the right palm.           

                                    

                                                   图16  Figure16      

 动作四：重心继续右移，左脚回收成并步站立，同时，两掌分别由两侧下落，捧于腹前，指尖相对，掌心向上，目视前方。（图17）

Movement 4（Figure17）：Move the body weight further to the right.Move the left foot back,to stand straight with feet together.Lower the hands and hold them together in front of the abdomen,with the palms up and the fingers pointing to eath other.Look straight ahead.

                                                        

                 图17   Figure17                                              

 动作五至八：同动作一至动作四，惟左右相反. 本式一左一右为1遍，共做3遍。（图18-21）。

Movements 5-8 are the same as those of 1-4, but in the opposite direction.

This routine is to be done three times, on both the right and the left sides.

                    

                     图18                                                图19

             

                图20                                                     图21

本式一左一右为1遍，共做3遍。

This routine is to be done three times, on both the right and the left sides.

第3遍最后一动时，身体重心继续左移;右脚回收成开步站立，与肩同宽，膝关节微屈:同时，两掌分别由两侧下落，捧于腹前，指尖相对，掌心向上;目视前方( 图22 )

When doing the last movement the third time, move the body weight further to the left.Withdraw the right foot, to stand straight with the feet apart and the knees slightly bent. Move the hands down to imitate holding a hollow ball in front of the abdomen, with the palms up and the fingers pointing to each other. Look straight ahead.

                                         

                                                 图22                                            

三、动作要点  Key points

1. 侧拉之手五指要并拢屈紧，肩臂放平。

   When imitating the posture of an archer ready to release an arrow, clench the fingers of the pulling hand and keep the arm level with the shoulder.

2. 八字掌侧撑需沉肩坠肘，屈腕，竖指，掌心涵空。

   The shoulder and the elbow of the left arm should be down with the left wrist bent, the thumb and forefinger up and the hand in a hollow holding position.

3. 年老或体弱者可自行调整马步的高度。

   The horse stance can be adjusted for aged and weak practitioners.

四、易犯错误 Common mistakes

端肩，弓腰，八字脚。

Shoulders hunched, waist arched and feet apart.

五、纠正方法 Corrections

沉肩坠肘，上体直立，两脚跟外撑。

Keep the shoulder and elbow down,the upper body straight and the heels apart for easy strength application.

六、功理与作用 Functions and effects

1. 展肩扩胸，可刺激督脉和背部俞穴;同时刺激手三阴三阳经等，可调节手太阴肺经等经脉之气。

   Spreading the shoulders and chest when imitating the posture of an archer can stimulate such meridians as Dumai (governor vessel) and a series of points as Shuxue along the spine, while regulating inner energy along such channels as the lung meridian of hand Taiyin.

2. 可有效发展下肢肌肉力量,提高平衡和协调能力;同时，增加前臂和手部肌肉的力量，提高手腕关节及指关节的灵活性。

   This routine also helps to develop the muscles of the lower limbs, and enhance the balance and coordination. With improvement of the muscle strength of the forearms and hands,the flexibility of the wrist and finger joints is also enhanced.

3. 有利于矫正不良姿势，如驼背及肩内收，很好地预防肩、颈疾病等。

   This routine also helps to correct unhealthy postures, such as a bent back or hunched shoulders, thus helpful for preventing shoulder and neck problems.

   经络介绍

 

 

     督脉                                                           手太阴肺经

                        手三阴三阳经