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腰是贯通上下肢体的枢纽,俗话说:“练拳不练腰,终究艺不高。”在手、眼、身、步四个要素中,腰是较集中的反映身法技巧的关键。主要练腰的方法有:俯腰、甩腰、涮腰和下腰四种。1.前俯腰【动作说明】并步站立,两手手指交叉,直臂上举,手心朝上,上体前俯,两手尽量贴地(图1)。然后两手松开,抱住两脚跟逐渐使胸部贴近腿部。持续一定的时间再起立(图2)。还可以向左或向右侧转体,两手在脚外侧贴触地面(图3)。
The waist is the hinge between the upper and lower limbs, as the saying goes: “The practice of the waist does not work after practice.” In the four elements of the hand, the eyes, the body and the step, the waist is the more central key to reflecting body and technique skills . The main method of practicing the waist: lower back, waist rejection, shampoo and lower four. 1. Before the lower body [Action Description] and step by step, hands and fingers crossed, arms raised, palm upward, before the upper body bent, his hands try to paste the ground (Figure 1). Then both hands release, hug two heels and gradually close the chest to the chest. Continue to rise for some time (Figure 2). You can also swivel to the left or to the right with both hands touching the ground on the outside of the foot (Figure 3).