第三式 调理脾胃须单举

一、第三式动作分解

动作一：接上式。两腿徐缓挺膝伸直；同时，左掌上托，左臂外旋上穿经面前，随之臂内旋上举至头左上方，肘关节微屈，力达掌根，掌心向上，掌指向右，同时，右掌上托，随着臂内旋下按至右髋旁，肘关节微屈，力达掌根，掌心向下，掌指向前，动作稍停，目视前方。（图23）

Movements1 (Continue from the previous routine) Slowly straighten the knees,to stand straight,with the feet apart.Meanwhile raise the left hand past the face.while turning the left arm inward,to a position above the head on the left side,with the elbow slightly bent.Apply strength at the base of the palm that faces upward, the fingers pointing to the right.At the same time raise the right hand a little and then press it down to the side of the right hip, with the elbow slightly bent, strength applied at the base of the palm that faces downward,and fingers pointing forward. Hold this position, looking straight ahead 【Fig.23】          

                                                        图23  Fig．23                                   

动作二：慢慢地将体重向下移动，膝盖稍微弯曲，腰部放松，臀部向下。同时，弯曲左肘，并将这只手向下移动到腹部前面的一个位置，手掌向上。用左手将右手向上移至俯卧水平，手掌向上，手指指向对方约1 0厘米。目视前方。（图24）。

Movement2（Figure 24）：Move the body weight slowly down，and bend the knees slightly，with the waist relaxed and hips down．Meanwhile，bend the left elbow and move the left hand down past the face to a position in front of the abdomen，with the palm up．Move the right hand up to a position level with the left hand，both palms up and the fingers pointing to each other about 10 cm apart．Look straight ahead[Fig．24]．

    图24    Fig．24 

动作三、四：同动作一、二，惟左右相反（图25、图26）

Movement3~4（Figure 25~26):Movements 3-4 are the same as 1-2，but on the opposite side[Figs.25—26].

本式一左一右为一遍，共三遍

The movements are to be done three times each，left and right．

                                          

          图25  Fig．25                                                           图26 Fig．26    

第三遍最后一动时，两腿膝关节微屈;同时，右臂屈肘，右掌下按于右髋旁，掌心向下，掌指向前；目视前方(图27 )。

During the last repetition，bend the knees slightly，and press the right hand down at the side of the right hipbone，with the palm down and the fingers pointing forward．Look straight ahead[Fig．27]．

                                                        图27 Fig．27 

二、动作要点 Key points

力在掌根，上撑下按，舒胸展体，拔长腰脊。 

Expand the chest and body, loosen and stretch the waist,and keep the shoulders relaxed and down. Apply strength at the base of the palms when pressing them up and down. 

三、易犯错误 Common mistakes

掌指方向不正,肘关节没有弯曲度，上体不够舒展。

Fingers pointing in the wrong direction, elbows not bent enough,and the upper body not straight enough.

四、纠正方法 Corrections

两掌放平，力在掌根，肘关节稍屈，对拉拔长。

Make the hands level, with strength applied at the base of the palms,and the elbows slightly bent and stretched in opposite directions.

五、功理与作用 Functions and effects

1. 相反方向上的上举和下举对腹腔有拉伸作用，从而按摩脾和胃等器官。

   The raising and lowering of the arms in opposite directions has a stretching effect on the abdomen cavity and thus massages such organs as the spleen and stomach．

2. 通过刺激腹部和肋骨周围的络脉，以及沿脊柱的疏血等穴位，从而调节各器官间经络的能量循环。

   Moreover,the channels and collaterals around the abdomen and ribs and such points as Shuxue along the spine are stimulated，thereby regulating the circulation of energy along the channels and collaterals among the organs．

3. 通过左右上肢一松一紧的上下对拉(静力牵张)，可以牵拉腹腔，对脾胃中焦肝胆起到按摩作用;同时可以刺激位于腹、胸胁部的相关经络以及背部俞穴等，达到调理脾胃(肝胆)和脏腑经络的作用。

4. 可使脊柱内各椎骨间的小关节及小肌肉得到锻炼，从而增强脊柱的灵活性与稳定性，有利于预防和治疗肩、颈疾病等。

5. 此套路加强了脊柱的小肌肉和肌肉，提高了脊柱的灵活性和稳定性，有助于预防和治疗肩颈疾病。

   This routine strengthens the minor joints and muscles along the spine，and improves the spine’s flexibility and stability，which helps to prevent and cure ailments of the shoulders and neck．

                        

    介绍腧穴