第六式 两手攀足固肾腰

Routine 6： Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys

一、第六式动作分解 Step-by-Step Description of Routine 6

动作一:接上式。两腿挺膝伸直站立;同时，两掌指尖向前，两臂向前、向上举起，肘关节伸直，掌心向前;目视前方(图45 )。

Movement 1:(Continue from the previous routine)Straighten the knees to stand up，with the feet apart．Point the fingers forward，raise the arms forward and then up above the head，with the elbow joints straight and the palms facing forward．Look straight ahead[Fig．45]．

                                                         图45 Fig．45

动作二:两臂外旋至掌心相对，屈肘，两掌下按于胸前，掌心向下，指尖相对;目视前方(图46)。

Movement2:Turn the arms to make the palms face each other．Bend the elbows，and press the hands down to the front of the chest，with the palms down and the fingers pointing to each other．Look straight ahead[Fig．46]．

                                                        图46  Fig．46

动作三:上动不停。两臂外旋，两掌心向上，随之两掌掌指顺腋下向后插;目视前方(图47 )。

Movement 3:(Continue)Turn the arms outward，with the palms facing up．Move the hands to the back of the upper body from under the armpits．Look straight ahead[Fig．47]．

                                                        图47  Fig．47

 动作四:两掌心向内沿脊柱两侧向下摩运至臀部;随之上体前俯，两掌继续沿腿后向下摩运，经脚两侧置于脚面;抬头，动作略停;目视前下方(图48 )。

Movement 4:Move the hands along the sides of the spine and to the hips，and tilt the upper body forward．Move the hands further down，along the backs of the thighs，and to the insteps past the arches of the feet．Raise the head and maintain this position for a while．Look down ahead【Fig．48]．

                                                          图48 Fig．48 

动作五:两掌沿地面前伸，随之用手臂带动上体起立，两臂伸直上举，掌心向前;目视前方(图49 )。本式一上一下为1遍，共做6遍

Movement 5:Move the palms forward along the floor,and then raise the arms and the upper body，with the elbows straight and palms facing forward．Look straight ahead[Fig．49]．

                                                        图49  Fig．49

做完6遍后，松腰沉髋，重心缓缓下降;两腿膝关节微屈;同时，两掌向前下按至腹前，掌心向下，指尖向前;目视前方(图50 )。

Execute the above movements six times each，up and down．Then bend the knees slightly to lower the body weight slowly,and press the hands down to a position in front of the abdomen，with the waist relaxed and hips down，palms facing down and fingers pointing forward．Look straight ahead[Fig．50]．

  图50  Fig．50

二、动作要点 

1. 反穿摩运要适当用力，至足背时松腰沉肩，两膝挺直，向上起身时手臂主动上举，带动上体立起。

2. 年老或体弱者可根据身体状况自行调整动作幅度，不可强求。

三、易犯错误

1. 两手向下摩运时低头，膝关节弯曲。

2. 向上起身时，起身在前，举臂在后。

四、纠正方法

1. 两手向下摩运要抬头，膝关节伸直。

2. 向上起身时要以臂带身。

五、功理与作用  Functions and effects 

1. 通过前屈后伸可刺激脊柱、督脉以及命门、阳关、委中等穴，有助于防治生殖泌尿系统方面的慢性病，达到固肾壮腰的作用。

   With forceful bending and tilting of the upper body,stimulation is achieved on the spine, the Dumai meridian along it and such points as Mingmen  (at the back of the waist),Yangguan (on the spine) and Weizhong (at the bac-k of the knee). These movements also help to prevent and treat chronic diseases of the urogenital system by strengthening the kidneys and waist. 

2. 通过脊柱大幅度前屈后伸，可有效发展躯干前、后伸屈脊柱肌群的力量与伸展性，同时对腰部的肾、肾上腺、输尿管等器官有良好的牵拉、按摩作用，可以改善其功能，刺激其活动。

   The forceful bending and tilting of the spine helps to improve the strength and fexibility of the muscle groups along the trunk and have a massage effect on the kidneys, adrenal gland and ureter, so as to improve their functions and rejuvenate their operations.