the first paragraph

Reserve potential

Stand with your feet together and look forward (Figure A)

Make a fist with both hands, bend your elbows on both sides of the two boats, with your fists facing up; Face to the left, eyes to the left (figure preparation potential B).

Key points: hold out your chest, straighten your waist, stretch your shoulders back, and keep your fists close to your waist.

First, double horse split fist

1. Step to the left with your left foot, and at the same time, two fists extend from the waist to the front of the abdomen, with arms crossed, inside the left fist and outside the right fist, with the center of the fist facing the eyes (Figure 1A).

2. Kneel on your knees and squat in a standing position. At the same time, separate your fists to the left and right. Fist, eyes up. See the left fist (Figure 1)

Key points: the movements of starting, chopping and squatting must be carried out at the same time. After forming a stance, look, two thighs should sit flat, toes should be buckled, and knees should be closed. Hold your chest out, bend over, relax your shoulders, and beat your shoulders.

Second, lunge and punch.

The heel of the left foot and the palm of the right foot touch the ground at the same time, so that the upper body turns left, the left leg bends and the right leg straightens, forming a left lunge. When the upper body turns left, the right fist is first held on the right waist (the heart of the fist is upward), and then the arm is rotated inward so that the fist eye is upward and the fist path is higher than the shoulder; The left arm of the left fist rotates outward so that the center of the fist is upward, and the elbow is folded and held on the left waist side (Figure 2).

Key points; The above two actions must be coherent. Punch hard, right shoulder forward, left shoulder backward. Both feet and soles touch the ground.

Third, punch and kick.

Keep your left foot still, bend your knees, lift your right foot, push your heel forward and hook your toes. At the same time, the right fist rotates outward so that the heart of the fist is upward and the elbow is bent on the right waist side; Then the left fist goes straight forward, with the fist eye facing up. See the left fist (Figure 3).

Key points: the three movements of closing, punching and kicking must be carried out at the same time and coordinated. Stand firm on the ground, relax your shoulders, push your left shoulder forward and pull your right shoulder back.

Fourth, boxing "ma bu" or horse stance just look.

Take a step forward with your right foot and fasten your toes; At the same time, the grinding of the forefoot of the left foot makes the heel varus, the upper body turns left, and the legs bend their knees and squat into a standing position. At the same time of forming a stance, the left fist and left arm rotate outward, so that the fist center is upward and the elbow is folded at the left waist side; The right fist immediately rushed out to the right, the road was higher than the shoulder, and the fist eye was up. See the right fist (Figure 4).

Key points: the movements of stepping, turning and bending knees must be coordinated with the movements of closing and punching. After forming a standing posture, the shoulders are slightly extended back, the left elbow is pulled back, and the chest is raised and the waist is closed.

Five, double horse split fist

① Stop moving upward, keep your feet still and straighten your legs. The left fist extends downward from the waist to the front of the abdomen, with the fist back facing forward; While the left fist extends downward, the right arm rotates downward from the right side to the front of the abdomen. When retracted to the front of the abdomen, the two arms cross the right outer left inner arm, and the fist center faces the abdomen. Look straight to the right (1 in Figure 5).

⑤ Kneel down with your legs, and at the same time, your fists are separated to the left and right, and your fists are facing up. See the right fist (Figure 5-2).

Key points: It is the same as the double-arm boxing in this section.

Sixth, lunge and punch

The heel of the right foot and the palm of the left foot touch the ground at the same time, so that the upper body turns right, the right leg bends and the left leg straightens, forming a right lunge. When the upper body turns right, first hold the left fist on the left waist (fist heart up), and then rotate the arm inward so that the fist eye is up, and the fist rushes forward hard, slightly higher than the shoulder; The right arm of the right fist rotates outward, so that the center of the fist faces upwards, and the elbow bends and hugs the right waist side (Figure 6).

Key point. It is the same as lunge boxing in this section, but the left and right are opposite.

Seven, kick boxing

Keep your right foot still, bend your knees, lift your left foot, push your heel forward and hook your toes. At the same time, the left fist rotates outward so that the fist center is upward and the elbow is closed at the waist side; Right fist and then straight forward, fist eye up. See the right fist (Figure 7).

Key point. It is the same as the spring leg boxing in this section, and the left and right push is opposite.

Eight, boxing "ma bu" or horse stance just look

Take a step forward with your left foot and fasten your toes; At the same time, grinding the forefoot of the right foot makes the heel varus, the upper body turns right, and the legs bend their knees and squat into a standing position. At the same time of forming a horse stance, the right fist and right arm rotate outward, so that the heart of the fist is upward and the elbow is bent to the right waist; The left fist immediately stands to the left, straight out, slightly above the shoulder, and the fist eye is up. See the left fist (Figure 8).

Key points: It is the same as lunge boxing in this section, but the left and right are opposite.

the second part

First of all, lunge push.

Stop moving up a little, turn left on your upper body, then take a step forward with your right foot, straighten your left leg, bend your knees with your right leg, and make a right lunge. When the right foot steps on the ground, the left fist is facing up and held on the left waist when bending over; The right fist then turns to the side palm and pushes straight forward, with the palm and fingers facing up. Look at the palm of your right hand (Figure 9).

Key points: the movements of turning, stepping, closing fist and pushing palm must be coordinated. When pushing the palm, you must bend your wrist to the thumb side and push forward with the little finger side; After pushing out, the wrist joint should be bent upward as far as possible, the elbow and arm should be straight, the shoulders should be loose in front, the chest should be raised, the waist should be closed, and the palm and fingers should be flush with the eyebrows.

Second, push the palm with lunge.

Keep your feet still, keep your feet still, and turn right on your upper body. Turn your right palm to fist, bend your elbow on your right waist, and your fist is facing up; At the same time, the left palm becomes the side palm, push forward straight, and the palm finger is up. Look at the left palm (Figure 10).

Key points: the left shoulder should be straight forward and the right shoulder should be pulled back. Don't pull your heels or lift your feet.

Third, lunge to embrace your hands and cut your palms.

① The upper body turns from left to back, the right leg is straight, and the left leg bends and squats, forming a left lunge. Keep your left palm straight, bend your wrist into a palm shape, and swing your arm from left to back when you turn around. Eyes follow the left palm (Figure 1 1 center 1).

(2) Keep moving up, make a fist with the left palm, with the fist center facing up, and bend your elbow on your left waist; At the same time, the right fist changes to palm, and the arm is straight from back to front. Look at the palm of your right hand (Figure 1 1-2).

Key points: Turn around, hold hands, make fists and chop hands must be coordinated, but not too fast. When cutting the palm, the elbow joint and wrist joint must be straight. After cutting the palm, the palm is slightly higher than the shoulder, and the shoulder is slack.

Fourth, through hand massage lunge.

① The left fist changes to the palm, passing through the top of the right palm from the left waist side forward, with the palm facing up; The elbow is put in front of the left palm, and the right palm rotates inward to make the palm down into a prone palm, and the elbow is bent under the left arm and closed to the chest (Figure 12, 1).

(2) Keep moving up, the left arm is rotated inward, the left palm and five fingers are pinched into a hook shape, and the hook tip is facing down; At this time, the upper body turns right, the left leg is straight, and the right leg bends and squats, forming a right lunge; At the same time, push the right palm forward, outward, palm up. Look at the palm of your right hand (Figure 12-2).

Key points: the movements of palm crossing, palm turning, palm hooking and palm pushing must be carried out simultaneously; And these two actions must be coordinated and consistent, and there can be no pause in the middle. After pushing the palm, bend the wrist upward as far as possible, with the palm fingers high and flush with the back; The hook should be bent down as far as possible, and the back of the hand is slightly higher than the shoulder.

Five, lunge push palm

① The upward movement stops for a while, and the left hook game is on the left waist side, palm down and palm forward.

② Step forward with your left foot, straighten your right leg, bend your knees, squat down with your left leg, and do a left lunge. At the same time, the right palm becomes a fist, the elbow bends and hugs the right waist, and the heart of the fist is upward; Then the palm of your left hand is up and pushed straight forward. Look at the left palm (Figure 13).

Key points: Same as lunge push in this section.

Sixth, bow and push hands

Keep your feet still, keep your feet still, and turn left on your upper body. Turn the left palm to the fist, bend the elbow to the left knee, and the heart of the fist is up; At the same time, the right fist becomes a side palm, pushing forward almost straight, palm up. Look at the palm of your right hand (Figure 14).

Point S is the same as lunge push in this section, but the left and right are opposite.

Seven, lunge hug hand chop palm

① The upper body turns from right to back, the left leg is straight, and the right leg bends down to form a right lunge. Right palm straight wrist into prone palm, turn around at the same time, swing sideways from right to back. Keep your eyes on the palm of your right hand (Figure 15 1).

(3) Continue to move upward, with the palm of your right hand in a fist, the heart of the fist facing upward, and your elbow bent on your right waist; At the same time, turn your left fist into your palm and straighten your arm from back to front. Look at the left palm (Figure 15-2).

Key points: It is the same as lunge, embrace and palm cutting in this section.

Step 8: lunge with your hands and push your palms.

① The right fist changes to palm, passing through the left palm from the right waist, with the palm facing up; The elbow is put in front of the right palm, and the left palm rotates inward to make the palm down into a prone palm. The elbow is bent under the right arm and clings to the chest (Figure 16: 1).

(2) Keep moving up, the right arm is rotated inward, and the five fingers of the right palm are pinched into a hook shape with the hook tip facing down; At this time, the upper body turns left, the right leg is straight, and the left leg bends and squats to form a left lunge; At the same time, the left palm is pushed forward in the form of an inverted palm, and the palm points upward. Look at the left palm (Figure 16-2).

Key point. Same as lunge push in this section.

the third part

First, the virtual steps on the shelf

Stop moving up a little, buckle your left toe, turn right on your upper body, touch the ground with your feet before your right foot retreats for half a step, bend your knees slightly on your left leg, bend your right knee slightly, and your body weight falls on your left leg, making a virtual step with a solid left and a tiger right. Turn your left palm into a fist, turn your upper body right into a virtual elbow, raise your elbow horizontally above your head, with your fist heart facing forward and your fist eye facing down; Turn the right hook to the fist, turn the arm inward to make the fist fall, put the elbow on the right knee, put the fist back, and put the fist face down. Look straight ahead to the right (figure 17).

Key points: fist is placed on the shelf, elbow is slightly spread behind, fist is planted, elbow road is pulled forward; When doing imaginary steps, you should hold your chest out, waist back, step on the ground with your left foot and point on the ground with your right foot, so that the reality is clear.

Second, Ma Ping bowed his head.

(1) Keep your left leg straight and your right leg bent. At the same time, the right fist swings around the ring from the front of the lower warp, and when it reaches the right front, it becomes a back fist, and the left fist falls backward (figure 18 1).

(2) Keep moving up, the left pedal is vertical, and the upper body rotates from right to back at the same time. After turning around, the right foot immediately falls in the original position of the left foot, the left foot falls on the left side of the upper body, and the legs bend their knees and squat into a standing position. When the right fist lands on the right foot, bend the elbow and hold it on the right waist side, with the heart of the fist facing up; The left fist grabs the arm from the back up, and forms a standing posture at the same time. The arm rotates outward, and the elbow bends with the front arm as the stress point, and presses down from the top to the front. The elbow of the left arm bends at a right angle and the fist center is upward. See the left fist (figure 18-2).

Key points: when taking off vertically, bend your left knee first, and then kick the ground vertically; After vertical, the upper body turns back in the air; Turn around and land on your right foot, then land on your left foot. The right fist swinging and lifting, the right fist bending and holding the waist, the right foot falling, the left forearm pressing down and the left foot tapping must be carried out simultaneously.

Third, lunge and punch.

The heel of the left foot and the palm of the right foot touch the ground at the same time, so that the upper body turns left, the left leg bends and the right leg straightens, forming a left lunge. At the same time, the elbow of the left fist is bent on the left waist side, and the heart of the fist is still upward; Right fist immediately; Straight out from the right waist, fist eye up. See the right fist (figure 19).

Key points: It is the same as lunge boxing in the second move in the first quarter.

Fourth, boxing "ma bu" or horse stance just look.

Button your left toe, turn your right heel inward, turn your upper body right, bend your knees, and squat in a standing position. At the same time, the right arm of the right fist rotates outward, so that the center of the fist is upward, and the elbow bends and hugs the right waist side; The left fist immediately rushed out to the left, the road was higher than the shoulder, and the fist eye was up. See the left fist (Figure 20).

Key points: the closing and punching movements must be coordinated. After forming a standing posture, the shoulders are slightly extended backwards, and the right elbow is pulled backwards, so that the chest is lifted and the waist is closed.

Five, virtual step on the bookshelf

Stop moving up a little, buckle the tip of your right foot, turn left on your upper body, and touch the ground before your left foot retreats for half a step. Your right knee flexes slightly, and your left knee flexes slightly, and your body weight falls on your right leg, forming Zuo Hu's imaginary step. At the same time, the right arm is raised to the right, the elbow is raised above the head, the fist heart is facing forward, and the fist eye is facing down; Then the left fist rotates inward, so that the fist is planted downward, the elbow is attached to the left knee, the fist heart is backward, and the fist face is downward. Look to the left (Figure 2 1).

Key points: It is the same as the virtual step shelving in this section, but the left and right are opposite.

Sixth, Ma Ping bowed his head

(1) Keep your right leg straight and your left leg bent. At the same time, the left fist swings around the ring from the front of the lower warp body, and when it reaches the left front, it is raised horizontally with the heart of the fist facing upward; The right fist falls behind (1 in Figure 22).

(2) Keep moving up, push your right foot vertically to the ground, and turn your upper body from left to back at the same time. After turning around, the left foot immediately falls on the original position of the right foot, the right foot falls on the right side of the upper body, and the legs bend their knees and squat into a standing position. When the left foot hits the ground, the left fist bends the elbow and holds it on the left waist side, with the heart facing up; The right fist talks about the arm from the back up. When the right foot falls to the ground to form a standing posture, the arm rotates outward, the elbow bends from the forearm to the stress point, the upper arm is vertical, the forearm is raised horizontally, and the fist center is upward. See the right fist (Figure 22-2).

Key point: this section is the same as looking up, just the opposite.

Seven, lunge punches

The heel of the right foot and the palm of the left foot touch the ground at the same time, so that the upper body turns right, the right leg bends and the left leg straightens, forming a right lunge. At the same time, the right fist bends its elbow and holds it on the right waist side, and the heart of the fist is still upward; The left fist immediately rushed out from the left waist, with the fist eye facing up. See the fist (Figure 23).

Key points: It is the same as lunge boxing in the second move in the first quarter, and the left and right pushes are opposite.

Eight, boxing "ma bu" or horse stance just look

Fasten the tip of your right foot, adducte the heel of your left foot, turn left on your upper body, and kneel down in a standing position. At the same time, the left arm of the left fist rotates outward to make the fist center upward, and the elbow bends and hugs the left waist side; The right fist immediately rushed out to the right, the road was higher than the shoulder, and the fist eye was up. See the right fist (Figure 24).

Key points: It is the same as lunge boxing in this section, but the left and right are opposite.

Section iv

A, lunge double pendulum palm

Stop going up a little, buckle the tip of your right foot, excite your left toe, turn left on your upper body, straighten your right leg, bend your knees on your left leg, and lunge left. At the same time, the left fist extends downward in front of the body and changes hands with the right fist. When the palms are circled in an arc from right to left, they are all standing sideways, the left palm is straight and the arm is raised. Bend the elbow with the right arm so that the palm is close to the left elbow, and the palm and fingers are upward. Look at the left palm (Figure 25).

Key points: turn around and circle with both hands at the same time, in harmony. When the palms circle, the shoulder joint should be relaxed, and the swing of the palms ends with the elbows. Lift your left palm with your eyebrows, your right palm with your nose, and your shoulders are loose.

Second, through the palm lunge.

(1) The heel of the left foot is slightly abduction, the left leg is crouched, the right leg is almost paved with footwork, the upper body turns right again, and the right foot is forward. At the same time of turning, the left palm and left arm rotate inward, and the reverse arm is hooked, with the hook tip facing upward; At the same time, the right palm becomes a palm, and it is hugged laterally from the front to the right foot. Keep your eyes on the palm of your right hand (1 in Figure 26).

(2) Continue to move up, and continue to press the right palm behind your back until the arm behind your back is hooked and the hook tip is upward; At the same time, the upper body moves forward, the left leg straightens and the right leg bends and squats, forming a right lunge; When the upper body moves forward, the left hand hooks the palms and crosses, and the two arms rotate outward so that the palms face down. Take the palm as the force point, palm from back to front, raise the palm horizontally, straighten the elbow and wrist, and the palm is not higher than the shoulder. Look at the left palm (figure m 16-2).

Key point: the above two actions must be consistent. When doing footwork, the hips should be as close as possible to the whole set of calves, and the upper body should be stretched to the flat leg side. When the footwork turns to lunge, don't stand up, but stretch forward from the low position. Relax your shoulders when you wave your hands. Try to hook your elbows and wrists and bend upward, lift your arms upward, and bend your chest.

Third, push and kick

① Turn the palm with the right hook, bend the elbow to the right waist, bend the wrist so that the palm is down and the palm is forward; The left palm began to change fists.

(2) Continue to move up, turn your left palm into a fist, bend your elbow and hold it on your left waist, with your heart facing up; At the same time, the right palm is pushed forward from the waist side, and the palm fingers are upward. When the right foot does not move, the left foot will bounce forward horizontally and the foot surface will be stretched flat. Look at the palm of your right hand (Figure 27).

Key points: close your fist, and whoever holds it must be coordinated and coherent. When kicking, first make the kick bend your knees, then lift the calf backwards, then the foot surface is stretched flat, and the knee joint suddenly stretches, so that the calf pops forward. The whole leg is parallel to the ground, the leg stands firm and the upper body leans forward slightly.

Fourth, jump on the shelf and push your hand.

Step forward with your left foot, bend your knees with your left leg, straighten your right leg and do a left lunge. At the same time, the right palm and the right arm belong to the same family, and the elbow bends over the top of the head to form a horizontal palm (palm forward, palm obliquely above); The left fist immediately changes palm, and the palm is pushed forward and the palm is up. Look at the left palm (Figure 28).

Key points: light feet, quick push with both hands.

Five, lunge double pendulum palm

Stop going up a little, buckle your left toe, turn your right foot outward, then turn your upper body from the right back, straighten your left leg, bend your knees with your right leg, and do a right lunge. At the same time, the palms are curved upward and right around the ring. When they reach the right side, they all stand sideways, the right palm is straight, the arm is raised horizontally, and the left arm is bent, so that the palm is close to the right elbow, and the palms and fingers are upward. Look at the palm of your right hand (Figure 29).

Key points: It is the same as this section, but the left and right are opposite.

Sixth, jump up and clap your hands.

(1) The heel of the right foot is slightly abduction, the right leg squats, the left leg straightens into a gait, the upper body turns left again, and the left foot moves forward. At the same time of turning, the right palm and right arm rotate inward, and the reverse arm is hooked, with the hook tip facing upward; At the same time, the left palm becomes a palm, and the left foot is horizontally hugged from the front. Eyes follow the left palm (1 in Figure 30).

(2) Continue to move up, and the left palm continues to hold the Z back of the body until the back arm is hooked and the hook tip is upward; At the same time, the upper body moves forward, the right leg straightens and the left leg bends and squats, forming a left lunge. The upper body moves forward, the right hook changes to the palm, and the arm rotates outward, so that the palm is facing down and the palm is the stress point. Lift it from the back down to the front, lift it horizontally, straighten your elbows and wrists, and keep your palms off your shoulders. Look at the palm of your right hand (Figure 30-2).

Key points: Same as lunge palm in this section.

Seven, push and kick

(1) Hook the palm cross with the left hand, fold the elbow on the left knee, bend the wrist so that the palm is down and the palm is forward; The right palm began to change fists.

(3) keep going up. After the right palm turns into a fist, bend your elbow and hold it on the right waist side, with the heart of the fist facing up; At the same time, the left palm is pushed straight forward from the waist side in the form of inverted palm, and the palm fingers are upward. When the left foot is still, the right foot will kick forward horizontally and the foot surface will be stretched flat. Look in the palm of your hand (Figure 3 1).

Key points: Same as pushing, kicking and bouncing in this section.

Push the hand to lunge

Step forward with your right foot, bend your knees with your right leg, and straighten your left leg to make a right lunge. At the same time, the left palm and left arm rotate inward, and the elbow bends over the top of the head to form a crossed palm; Right fist immediately change hands, when handstand, the palms are pushed straight forward and the palms are up. See Figure 32 on the right hand).

Key points: Same as lunge push in this section.

Gain potential

① The heel of the right foot is slightly abduction, the right leg is upright, the upper body is slightly turned to the left, and the left foot is close to the right foot. Step by step, at the same time, the two palms change into fists, the elbows are closed around the two waist sides, and the fists are up; Turn your face to the left and your eyes to the left and side (1).

(2) Turn your face to the front, change hands with two fists, hang your arms straight, and still stand at attention (Figure 2).