新手想要入門太極拳，一般建議從24式簡(jiǎn)化太極拳套路學(xué)起。當(dāng)時(shí)全國(guó)一些名家編24式太極拳套路時(shí)，考慮了它的動(dòng)作盡量符合人的運(yùn)動(dòng)生理，讓人們既能得到鍛煉又不易造成運(yùn)動(dòng)傷害?，F(xiàn)在一起來(lái)看下太極拳入門24式教程吧。

拳法簡(jiǎn)介

二十四式簡(jiǎn)化太極拳是以楊式太極拳為基礎(chǔ)，將重復(fù)動(dòng)作與比較復(fù)雜的動(dòng)作刪去改編而成的。改編后的動(dòng)作相對(duì)簡(jiǎn)單易學(xué)，式子較齊全，是目前普及較廣泛的套路。全套共分8組，24個(gè)動(dòng)作，所以又稱為“二十四式太極拳”。

入門拳法教程

第一組

1、起勢(shì)

動(dòng)作要點(diǎn)：（一）左腳分開半步；（二）兩手慢慢前平舉與肩同高；（三）屈腿下蹲兩手下落按到腹前。

2、左右野馬分鬃

動(dòng)作要點(diǎn)：

野馬分鬃（一） ①轉(zhuǎn)腰抱手收腳，兩手上下合抱。②轉(zhuǎn)身上步；③弓步分手，指尖與眼同高。

野馬分鬃（二）①轉(zhuǎn)腰撇腳；②抱手收腳，上手高與肩平，下手與腹平。③轉(zhuǎn)腰上步向前邁出一步。④弓步分手，前手心斜向上與肩平，后手按在胯側(cè)手心向下。

野馬分鬃（三）①轉(zhuǎn)腰撇腳；②抱手收腳；③轉(zhuǎn)腰上步腳跟輕輕落地；④弓步分手，眼睛注視前手的指尖。

3、白鶴亮翅

動(dòng)作要點(diǎn)：（一）向前抱手后腳跟半步，腳掌落地；（二）重心后移坐腿轉(zhuǎn)腰分手；

（三）轉(zhuǎn)向前方虛步亮掌，前腳腳掌虛點(diǎn)地面。

第二組

4、左右摟膝拗步

動(dòng)作要點(diǎn)：

摟膝拗步（一）①右手前擺；②兩手交叉掄擺，腰向右轉(zhuǎn)前腳收回，手?jǐn)[向側(cè)后方；③上步屈臂收手到肩上；④弓步摟手推掌。

摟膝拗步（二）①輕輕地轉(zhuǎn)腰撇腳；②擺手收腳，眼看后手與頭同高； ③上步曲臂收手到肩上耳旁；④弓步摟推 指尖與眼同高，推到中間軸線上。

摟膝拗步（三）①轉(zhuǎn)腰撇腳；②擺手收腳；③上步屈臂；④弓步摟推。

5、手揮琵琶

動(dòng)作要點(diǎn)：（一）后腳跟近半步；（二）重心后移，兩手交錯(cuò)交換；（三）虛步合手兩手成側(cè)立掌。

第三組

6、左右倒卷肱

動(dòng)作要點(diǎn)：

（一）①撤手轉(zhuǎn)腰翻掌；②提腳退步，屈臂收手；③ 坐腿虛步推掌。

（二）①撤手轉(zhuǎn)腰翻掌 ；②屈臂轉(zhuǎn)腰提腳退步 ；③ 坐腿虛步推掌。

（三）（四）動(dòng)作同（一）（二）

7、左攬雀尾

動(dòng)作要點(diǎn)：（一）轉(zhuǎn)腰分手；（二）抱手收腳，支撐困難時(shí)可腳尖點(diǎn)地；（三）轉(zhuǎn)腰向前上步，腳跟先落地；（四）弓步棚手；（五）轉(zhuǎn)腰擺臂兩手送到前邊去翻轉(zhuǎn)，手心相對(duì)；（六）坐腿轉(zhuǎn)腰后捋，兩手?jǐn)[到身體側(cè)后方；（七）轉(zhuǎn)身搭手仍轉(zhuǎn)向正前方，右手心貼在腕關(guān)節(jié)內(nèi)側(cè)；（八）弓步前擠，兩手兩臂撐圓；（九）坐腿引手；（十）弓步前按，腕與肩高。

8、右攬雀尾

動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳分手；（二）坐腿抱球收腳；（三）轉(zhuǎn)身上步；（四）弓步棚手；（五）轉(zhuǎn)腰擺臂兩手送到前方，翻轉(zhuǎn)相對(duì)；（六）坐腿轉(zhuǎn)腰向下向后捋；（七）轉(zhuǎn)腰兩手合在胸前正向前方；（八）弓步前擠；（九）分手坐腿后引手，也叫后棚；（十）弓步向前推按。

第四組

9、單鞭

動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)身扣腳左云；（二）坐腿轉(zhuǎn)腰向右云；（三）翻掌勾手收腳，勾尖向下，左手掌心向內(nèi)；（四）轉(zhuǎn)身上步；（五）弓腿翻掌推掌。

10、云手

動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)腰，左手下落向右云擺畫弧，勾手分開；（二）轉(zhuǎn)腰向左移動(dòng)重心，兩手交叉向左畫弧，擺動(dòng)到左側(cè)后，翻掌收腳并步；（三）向右轉(zhuǎn)，兩手交叉向右擺動(dòng)到右側(cè)，翻掌出腳開步。；（四）轉(zhuǎn)腰向左云到左側(cè)后翻掌收腳并步 ；（五）轉(zhuǎn)腰右云翻掌出腳開步；（六）轉(zhuǎn)腰左云翻掌收腳并步，并步相距20厘米。

11、單鞭

動(dòng)作要點(diǎn)：（一）轉(zhuǎn)腰右云；（二）翻掌勾手提起左腳跟；（三）轉(zhuǎn)身出腳上步；（四）弓步翻掌前推。

第五組

12、高探馬

動(dòng)作要點(diǎn)：（一）跟步翻掌，兩手心向上；（二）坐腿屈臂收手；（三）虛步推掌，左手收到腹前。

13、右蹬腳

動(dòng)作要點(diǎn)：（一）穿掌活步，腳尖腳跟向左側(cè)移動(dòng)；（二）落腳弓腿分手；（三）抱手收腳；（四）蹬腳分手，方向右前方30度。

14、雙峰貫耳

動(dòng)作要點(diǎn)：（一）收腳并手，兩手翻轉(zhuǎn)向上；（二）落腳收手，握拳；（三）弓步貫拳，弓腿和貫拳的方向右前方30度。

15、轉(zhuǎn)身左蹬腳

動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)身，分手扣腳，眼看左手；（二）抱手，收腳重心后坐；（三）分手蹬腳，方向左前方30度。

第六組

16、左下勢(shì)獨(dú)立

動(dòng)作要點(diǎn)：（一）收腳擺手提勾；（二）出腳落手；（三）仆步穿掌；（四）弓腿挑手；（五）獨(dú)立挑掌，膝關(guān)節(jié)和肘關(guān)節(jié)上下相對(duì)，小腿自然下垂，腳尖腳面展平。

17、右下勢(shì)獨(dú)立

動(dòng)作要點(diǎn)：（一）落腳轉(zhuǎn)身，擺手提勾；（二）右腿向右側(cè)伸出，右手微下沉；（三）仆步右穿掌，掌指向右側(cè)，虎口向上 掌心向前。

（四）弓腿挑掌起身，前腳尖外撇后腳尖內(nèi)扣，重心前移，后手勾尖轉(zhuǎn)向上；（五）獨(dú)立挑掌，左手左腿一起向前上方提起，手是側(cè)立掌，腳尖斜向下，右手按在體側(cè)。

第七組

18、左右穿梭

動(dòng)作要點(diǎn)：

（一）①向前落腳，腳跟著地腳尖外撇；②抱手收腳；③向右前方上步，腳跟落地兩手分開；④弓步架推掌，方向右前方30度，右手舉架在頭的前上方。

（二）①撇腳落手轉(zhuǎn)腰；②抱手收腳；③上步挫手；④弓步架推掌，方向左前方30度。

19、海底針

動(dòng)作要點(diǎn)：（一）跟半步落在中線上；（二）坐腿轉(zhuǎn)腰，提掌成側(cè)掌提到肩上耳旁， 左手落到腹前；（三）左腳前移半步成虛步，右掌向前下插掌，上體略向前傾。

20、閃通臂

動(dòng)作要點(diǎn)：（一）上體立直提手收腳；（二）上步翻掌；（三）弓步推掌。

第八組

21、轉(zhuǎn)身搬攔捶

動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳擺手；（二）坐腿握拳，右拳停在腹前，拳心向下；（三）擺腳搬拳，搬到身前拳心向上，左掌按在體側(cè)；（四）轉(zhuǎn)身收腳擺手收拳；（五）上步攔掌拳收到腰間；（六）弓步打拳，拳心向左，拳眼向上。

22、如封似閉

動(dòng)作要點(diǎn)：（一）穿手翻掌，翻轉(zhuǎn)向上；（二）坐腿收引；（三）弓步前按。

23、十字手

動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳；（二）弓步分手；（三）交叉搭手；（四）收腳合抱。

24、收式

動(dòng)作要點(diǎn)：（一）翻掌分手；（二）垂臂落手；（三）并步還原。

注意事項(xiàng)

太極拳入門，最重要的是姿勢(shì)正確，這一階段的感覺是靠不住的?！案杏X”不能作為檢驗(yàn)自己功力的標(biāo)準(zhǔn)，感覺好，不代表練對(duì)了。初學(xué)者要把注意力放在“調(diào)身”上，把松肩、舒適、氣順等要領(lǐng)做對(duì)，做到可以無(wú)意為之，自然而然的程度才好。

第一點(diǎn)，心態(tài)上要保持輕輕松松。別把練功夫當(dāng)負(fù)擔(dān)，要玩而求之，這是太極拳入門的鑰匙。大家要往輕松愉快里練，往神清氣爽里練。剛開始諸事不問，累也不管，錯(cuò)也堅(jiān)持，先在姿勢(shì)大概正確的前提下保持時(shí)間。最起碼沖到四十分鐘，然后再往里面轉(zhuǎn)。還有，這個(gè)階段筋骨疲勞酸痛是很正常的！

第二點(diǎn)，顫抖是好事，出汗也是好事，不用擔(dān)心。長(zhǎng)輩說(shuō)“出完大汗出臭汗，出完臭汗出細(xì)汗，出完細(xì)汗出香汗”。到了只細(xì)細(xì)出汗，但不疲不喘這樣才算進(jìn)門。剛開始大汗淋漓的關(guān)是一定要過(guò)的。

第三點(diǎn)，練習(xí)重心在前腳掌上。要保持下肢三節(jié)（胯、膝、踝）的彈性，千萬(wàn)不要把腿站死了。站滿腳跟是其他訓(xùn)練體系的要領(lǐng)，后面的訓(xùn)練步驟有其特殊要求。

第四點(diǎn)，“松肩”，但“肩”的問題不要多問、也別多想，記著“松”這個(gè)大要領(lǐng)，先站去。松肩涉及的要素太多，很難說(shuō)明白，但可以說(shuō)其實(shí)就是耗的肌肉沒勁了，筋就抻開了，筋一開就不用別人給講了，自己就明白了。如果能把肩松下來(lái)，手就沉了，利用手的沉勁，進(jìn)一步松肩，慢慢就把頸、背的筋腱抻開了，這樣勁才能順著脊椎沉下去。

%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"新手想要入門太極拳，一般建議從24式簡(jiǎn)化太極拳套路學(xué)起。當(dāng)時(shí)全國(guó)一些名家編24式太極拳套路時(shí)，考慮了它的動(dòng)作盡量符合人的運(yùn)動(dòng)生理，讓人們既能得到鍛煉又不易造成運(yùn)動(dòng)傷害?，F(xiàn)在一起來(lái)看下太極拳入門24式教程吧。","id":""}],"text":"","id":"doxcniKSq08GcYyoOQjiVLmTFgg"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"拳法簡(jiǎn)介","id":""}],"text":"","id":"doxcnGucwEcCUA0u2CKz70plYth"},{"type":"paragraph","children":[{"type":"text","text":"二十四","id":""},{"type":"text","text":"式","id":""},{"type":"text","text":"簡(jiǎn)化太極拳是以楊式太極拳為基礎(chǔ)，將重復(fù)動(dòng)作與比較復(fù)雜的動(dòng)作刪去改編而成的。改編后的動(dòng)作相對(duì)簡(jiǎn)單易學(xué)，式子較齊全，是目前普及較廣泛的套路。全套共分8組，24個(gè)動(dòng)作，所以又稱為“二十四式太極拳”。","id":""}],"text":"","id":"doxcnIUUgUKoOq4OqOicj57eqCe"},{"type":"image","attrs":{"height":190,"note":[{"type":"text","text":"拳法簡(jiǎn)介","id":""}],"url":"},"text":"","id":"doxcnOo4MOwasKgYykXmtv2Olsg"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"入門拳法教程","id":""}],"text":"","id":"doxcnyMYYyIYuMAIGa0Gh3SRH1e"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第一組","id":""}],"text":"","id":"doxcnaIUaQeKaKu22K0bdPsIe0e"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"1、起勢(shì)","id":""}],"text":"","id":"doxcnS4kgeqwQuKAosxv8BNUtEb"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）左腳分開半步；（二）兩手慢慢前平舉與肩同高；（三）屈腿下蹲兩手下落按到腹前。","id":""}],"text":"","id":"doxcnya2QCqQoimgmYYCH35uPjb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"1、起勢(shì)","id":""}],"url":"},"text":"","id":"doxcnsSauUm46K42ye0aWNSBkcb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"2、左右野馬分鬃","id":""}],"text":"","id":"doxcnWeIA6ceYeaCqUZA8ozFhgg"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：","id":""}],"text":"","id":"doxcnQkMO2AWUSMSSIxLzt7899f"},{"type":"paragraph","children":[{"type":"text","text":"野馬分鬃（一） ①轉(zhuǎn)腰抱手收腳，兩手上下合抱。②轉(zhuǎn)身上步；③弓步分手，指尖與眼同高。","id":""}],"text":"","id":"doxcnUACYqsAKM04iAB3xq28pqe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"2、左右野馬分鬃","id":""}],"url":"},"text":"","id":"doxcn6GkSqAaWsegkOcrmSHIIje"},{"type":"paragraph","children":[{"type":"text","text":"野馬分鬃（二）①轉(zhuǎn)腰撇腳；②抱手收腳，上手高與肩平，下手與腹平。③轉(zhuǎn)腰上步向前邁出一步。④弓步分手，前手心斜向上與肩平，后手按在胯側(cè)手心向下。","id":""}],"text":"","id":"doxcnGkoqwKUkWUUqcjwHbWkUrg"},{"type":"image","attrs":{"height":299,"note":[{"type":"text","text":"2、左右野馬分鬃","id":""}],"url":"},"text":"","id":"doxcnkQkYOGwq8gucMhS1UnXgxb"},{"type":"paragraph","children":[{"type":"text","text":"野馬分鬃（三）①轉(zhuǎn)腰撇腳；②抱手收腳；③轉(zhuǎn)腰上步腳跟輕輕落地；④弓步分手，眼睛注視前手的指尖。","id":""}],"text":"","id":"doxcnokWm4kUeSGkY4nE36CH2Lh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"2、左右野馬分鬃","id":""}],"url":"},"text":"","id":"doxcniaseiGG6Ewg2Ef3Fsxagde"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"3、白鶴亮翅","id":""}],"text":"","id":"doxcnMQocqg6MmwEkuEcWO0R2Hf"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）向前抱手后腳跟半步，腳掌落地；（二）重心后移坐腿轉(zhuǎn)腰分手；","id":""}],"text":"","id":"doxcnkAIKusGKWEkwkr0X4yMAqg"},{"type":"image","attrs":{"height":279,"note":[{"type":"text","text":"3、白鶴亮翅","id":""}],"url":"},"text":"","id":"doxcnamkUuY8GwGSkI5u2PKSCvg"},{"type":"paragraph","children":[{"type":"text","text":"（三）轉(zhuǎn)向前方虛步亮掌，前腳腳掌虛點(diǎn)地面。","id":""}],"text":"","id":"doxcneCgOgoikyKGkKkWa9Sc9Xf"},{"type":"image","attrs":{"height":316,"note":[{"type":"text","text":"3、白鶴亮翅","id":""}],"url":"},"text":"","id":"doxcng2UKgakUoyU6MwfkmSXbFA"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第二組","id":""}],"text":"","id":"doxcnUwkgyi0KKUqMaon7fvwV2d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"4、左右摟膝拗步","id":""}],"text":"","id":"doxcnusECOU6OwWWSsqf2SM4U1e"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：","id":""}],"text":"","id":"doxcnKMogUqw0gMEOiQTqBQP3de"},{"type":"paragraph","children":[{"type":"text","text":"摟膝拗步（一）①右手前擺；②兩手交叉掄擺，腰向右轉(zhuǎn)前腳收回，手?jǐn)[向側(cè)后方；③上步屈臂收手到肩上；④弓步摟手推掌。","id":""}],"text":"","id":"doxcnY2Y4KKEmyqsmcq3dkuyH0E"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"4、左右摟膝拗步","id":""}],"url":"},"text":"","id":"doxcnKGcAwMs0iK4WeYQDWAyXzh"},{"type":"paragraph","children":[{"type":"text","text":"摟膝拗步（二）①輕輕地轉(zhuǎn)腰撇腳；②擺手收腳，眼看后手與頭同高； ③上步曲臂收手到肩上耳旁；④弓步摟推 指尖與眼同高，推到中間軸線上。","id":""}],"text":"","id":"doxcniU8qwOKgKY6euDIYZWtL7Y"},{"type":"image","attrs":{"height":316,"note":[{"type":"text","text":"4、左右摟膝拗步","id":""}],"url":"},"text":"","id":"doxcnesgSu22AwCW629zqCxUNhf"},{"type":"paragraph","children":[{"type":"text","text":"摟膝拗步（三）①轉(zhuǎn)腰撇腳；②擺手收腳；③上步屈臂；④弓步摟推。","id":""}],"text":"","id":"doxcn2A8yM2OaW6cmAxpKwLxn7d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"4、左右摟膝拗步","id":""}],"url":"},"text":"","id":"doxcnyuisuGesYEymUv9Zoih9Nf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"5、手揮琵琶","id":""}],"text":"","id":"doxcnAE88uYUWQWQUywpGfeDAob"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）后腳跟近半步；（二）重心后移，兩手交錯(cuò)交換；（三）虛步合手兩手成側(cè)立掌。","id":""}],"text":"","id":"doxcneCciuwQo0kcGozzyjKHmjc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"5、手揮琵琶","id":""}],"url":"},"text":"","id":"doxcn2Wk8w66YsW6KCuobVKPZrc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第三組","id":""}],"text":"","id":"doxcngSImOiMc84eYm0ZefPbjwg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"6、左右倒卷肱","id":""}],"text":"","id":"doxcnWSC4eueGucCk4I4sqbEJ4b"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：","id":""}],"text":"","id":"doxcnYM04GGGgkmi04Z1rQN2nMh"},{"type":"paragraph","children":[{"type":"text","text":"（一）①撤手轉(zhuǎn)腰翻掌；②提腳退步，屈臂收手；③ 坐腿虛步推掌。","id":""}],"text":"","id":"doxcn8EIcWS028UySKguG5DEfme"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"},"text":"","id":"doxcnQEWWa8Iia8wAMrEynpltNb"},{"type":"paragraph","children":[{"type":"text","text":"（二）①撤手轉(zhuǎn)腰翻掌 ；②屈臂轉(zhuǎn)腰提腳退步 ；③ 坐腿虛步推掌。","id":""}],"text":"","id":"doxcnwQ04K86Mei0oaIX8GqDHGf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"},"text":"","id":"doxcna2YiCaeiGmQsSoq1kZrXFe"},{"type":"paragraph","children":[{"type":"text","text":"（三）（四）動(dòng)作同（一）（二）","id":""}],"text":"","id":"doxcnMYgwYuOeWwyyqimYZyr1Ke"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"},"text":"","id":"doxcnSoeyA0YC6s8O0KxGN5SMSe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"7、左攬雀尾","id":""}],"text":"","id":"doxcn0yIGSGM6cAkkMp0dkOa9ag"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）轉(zhuǎn)腰分手；（二）抱手收腳，支撐困難時(shí)可腳尖點(diǎn)地；（三）轉(zhuǎn)腰向前上步，腳跟先落地；（四）弓步棚手；（五）轉(zhuǎn)腰擺臂兩手送到前邊去翻轉(zhuǎn)，手心相對(duì)；（六）坐腿轉(zhuǎn)腰后捋，兩手?jǐn)[到身體側(cè)后方；（七）轉(zhuǎn)身搭手仍轉(zhuǎn)向正前方，右手心貼在腕關(guān)節(jié)內(nèi)側(cè)；（八）弓步前擠，兩手兩臂撐圓；（九）坐腿引手；（十）弓步前按，腕與肩高。","id":""}],"text":"","id":"doxcn68KYuOwgEOkOw9IC1azWyb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"7、左攬雀尾","id":""}],"url":"},"text":"","id":"doxcnE84IWS04E2uKyewTh1kchf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"8、右攬雀尾","id":""}],"text":"","id":"doxcngWioSw4meMasmg0OuNThCg"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳分手；（二）坐腿抱球收腳；（三）轉(zhuǎn)身上步；（四）弓步棚手；（五）轉(zhuǎn)腰擺臂兩手送到前方，翻轉(zhuǎn)相對(duì)；（六）坐腿轉(zhuǎn)腰向下向后捋；（七）轉(zhuǎn)腰兩手合在胸前正向前方；（八）弓步前擠；（九）分手坐腿后引手，也叫后棚；（十）弓步向前推按。","id":""}],"text":"","id":"doxcniOSKeCIAouYCA9sDlLYuug"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"8、右攬雀尾","id":""}],"url":"},"text":"","id":"doxcniMSgUi0MGogKIxkPycQaDb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第四組","id":""}],"text":"","id":"doxcnkKuSI8WIuAaKUlCJwObxOh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"9、單鞭","id":""}],"text":"","id":"doxcn8cm8YuIuIaIowXlbRletbe"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)身扣腳左云；（二）坐腿轉(zhuǎn)腰向右云；（三）翻掌勾手收腳，勾尖向下，左手掌心向內(nèi)；（四）轉(zhuǎn)身上步；（五）弓腿翻掌推掌。","id":""}],"text":"","id":"doxcnYYMgKgasS8YQqCAev20qKf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"9、單鞭","id":""}],"url":"},"text":"","id":"doxcnAumWWi2weyAYSWj9NE4v4d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"10、云手","id":""}],"text":"","id":"doxcnG20AoyEaGEq6YHEtXPlswd"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)腰，左手下落向右云擺畫弧，勾手分開；（二）轉(zhuǎn)腰向左移動(dòng)重心，兩手交叉向左畫弧，擺動(dòng)到左側(cè)后，翻掌收腳并步；（三）向右轉(zhuǎn)，兩手交叉向右擺動(dòng)到右側(cè)，翻掌出腳開步。；（四）轉(zhuǎn)腰向左云到左側(cè)后翻掌收腳并步 ；（五）轉(zhuǎn)腰右云翻掌出腳開步；（六）轉(zhuǎn)腰左云翻掌收腳并步，并步相距20厘米。","id":""}],"text":"","id":"doxcnguKEw4uiSua0cX8BUM9Yge"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"10、云手","id":""}],"url":"},"text":"","id":"doxcngCMOoKOQI4y8eq5ZXBQJxc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"11、單鞭","id":""}],"text":"","id":"doxcn8GwCqiWiAA6qusqxBJmslb"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）轉(zhuǎn)腰右云；（二）翻掌勾手提起左腳跟；（三）轉(zhuǎn)身出腳上步；（四）弓步翻掌前推。","id":""}],"text":"","id":"doxcnwa2kM4s46Gu8KOTVPKJgbh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"11、單鞭","id":""}],"url":"},"text":"","id":"doxcnomisCyqMussYuIgq7V8Pmd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第五組","id":""}],"text":"","id":"doxcnUWwUegusGkE4IhlG0XcKvd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"12、高探馬","id":""}],"text":"","id":"doxcn8eEOiwggwOusktrgZEIsac"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）跟步翻掌，兩手心向上；（二）坐腿屈臂收手；（三）虛步推掌，左手收到腹前。","id":""}],"text":"","id":"doxcnCky4gAY4WSc0U9EAs3Gdyb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"12、高探馬","id":""}],"url":"},"text":"","id":"doxcnAEwcue8460sWqCgLDeAeMb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"13、右蹬腳","id":""}],"text":"","id":"doxcnWMYgAw4gCwCmslTDoz0pod"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）穿掌活步，腳尖腳跟向左側(cè)移動(dòng)；（二）落腳弓腿分手；（三）抱手收腳；（四）蹬腳分手，方向右前方30度。","id":""}],"text":"","id":"doxcn2Kc6QMsOsKA2gRgt1m3Emg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"13、右蹬腳","id":""}],"url":"},"text":"","id":"doxcnMmQ6iauEkaYqI7ZpPyDbcg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"14、雙峰貫耳","id":""}],"text":"","id":"doxcnY8iSUMcu4YcWoJ6JC8GJtb"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）收腳并手，兩手翻轉(zhuǎn)向上；（二）落腳收手，握拳；（三）弓步貫拳，弓腿和貫拳的方向右前方30度。","id":""}],"text":"","id":"doxcnQkqaQge24kKuo6qMPlLPko"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"14、雙峰貫耳","id":""}],"url":"},"text":"","id":"doxcnaCKmomweC2W0wDdn6AHmch"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"15、轉(zhuǎn)身左蹬腳","id":""}],"text":"","id":"doxcnwQgG6eisaIkgIp1HXYcrgf"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）坐腿轉(zhuǎn)身，分手扣腳，眼看左手；（二）抱手，收腳重心后坐；（三）分手蹬腳，方向左前方30度。","id":""}],"text":"","id":"doxcnkUeoGyW66W0UKw6hDG4Ude"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"15、轉(zhuǎn)身左蹬腳","id":""}],"url":"},"text":"","id":"doxcn2kk0oksiWAkOMlI7th1N0f"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第六組","id":""}],"text":"","id":"doxcnugWwA0KqQAKiiOefUeedqg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"16、左下勢(shì)獨(dú)立","id":""}],"text":"","id":"doxcn4amAyuKK00GW2RIPQfxLFf"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）收腳擺手提勾；（二）出腳落手；（三）仆步穿掌；（四）弓腿挑手；（五）獨(dú)立挑掌，膝關(guān)節(jié)和肘關(guān)節(jié)上下相對(duì)，小腿自然下垂，腳尖腳面展平。","id":""}],"text":"","id":"doxcngOWU28q0mOAegRu8eHD4He"},{"type":"image","attrs":{"height":282,"note":[{"type":"text","text":"16、左下勢(shì)獨(dú)立","id":""}],"url":"},"text":"","id":"doxcnqSM0KaCe20eiQviNk03Pod"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"17、右下勢(shì)獨(dú)立","id":""}],"text":"","id":"doxcnOOiYi4CSGsAE81VyyVQ68c"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）落腳轉(zhuǎn)身，擺手提勾；（二）右腿向右側(cè)伸出，右手微下沉；（三）仆步右穿掌，掌指向右側(cè)，虎口向上 掌心向前。","id":""}],"text":"","id":"doxcnEym8aUOkYoqOENP8O6ifac"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"17、右下勢(shì)獨(dú)立","id":""}],"url":"},"text":"","id":"doxcn4EiyYKC44YAWkBflLAlq3f"},{"type":"paragraph","children":[{"type":"text","text":"（四）弓腿挑掌起身，前腳尖外撇后腳尖內(nèi)扣，重心前移，后手勾尖轉(zhuǎn)向上；（五）獨(dú)立挑掌，左手左腿一起向前上方提起，手是側(cè)立掌，腳尖斜向下，右手按在體側(cè)。","id":""}],"text":"","id":"doxcn0I846YQkgAIMnbezy6QApH"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"17、右下勢(shì)獨(dú)立","id":""}],"url":"},"text":"","id":"doxcn6gGyIQG42EuU8BAC0DvU1g"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第七組","id":""}],"text":"","id":"doxcnwgW2wiUUKIIKMRIJptVEsg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"18、左右穿梭","id":""}],"text":"","id":"doxcnEeUwCIGKUeqSErd5Nd9m9g"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：","id":""}],"text":"","id":"doxcnQy0goQCYm8OQMLlGLZgQQd"},{"type":"paragraph","children":[{"type":"text","text":"（一）①向前落腳，腳跟著地腳尖外撇；②抱手收腳；③向右前方上步，腳跟落地兩手分開；④弓步架推掌，方向右前方30度，右手舉架在頭的前上方。","id":""}],"text":"","id":"doxcnswaA6O06owIGUHb1DNNuca"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18、左右穿梭","id":""}],"url":"},"text":"","id":"doxcnY46kqooMwE0ucjiMhA0sJg"},{"type":"paragraph","children":[{"type":"text","text":"（二）①撇腳落手轉(zhuǎn)腰；②抱手收腳；③上步挫手；④弓步架推掌，方向左前方30度。","id":""}],"text":"","id":"doxcnEs2QCce2ug6uIvCF0zAUsh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18、左右穿梭","id":""}],"url":"},"text":"","id":"doxcnyAgYaskUq62yOMOa9mI8nb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"19、海底針","id":""}],"text":"","id":"doxcnOQaiQuySKYasqTn4oBf4mb"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）跟半步落在中線上；（二）坐腿轉(zhuǎn)腰，提掌成側(cè)掌提到肩上耳旁， 左手落到腹前；（三）左腳前移半步成虛步，右掌向前下插掌，上體略向前傾。","id":""}],"text":"","id":"doxcn2eo6cwcksYMo2t4o4r33cg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"19、海底針","id":""}],"url":"},"text":"","id":"doxcn6g0ukOEIS2W2M5N0dPmnug"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"20、閃通臂","id":""}],"text":"","id":"doxcnYeIc4wQQCC00MJSFg11ORd"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）上體立直提手收腳；（二）上步翻掌；（三）弓步推掌。","id":""}],"text":"","id":"doxcno8yuQQoKI2AE6o8sN4TpTh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"20、閃通臂","id":""}],"url":"},"text":"","id":"doxcnqQag2SkAqkAIoBkkOsKrEd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第八組","id":""}],"text":"","id":"doxcno2q4YWWOkuoUK4HdTmwE3g"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"21、轉(zhuǎn)身搬攔捶","id":""}],"text":"","id":"doxcnY0aasGYOcwEIOnRxl6KLYv"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳擺手；（二）坐腿握拳，右拳停在腹前，拳心向下；（三）擺腳搬拳，搬到身前拳心向上，左掌按在體側(cè)；（四）轉(zhuǎn)身收腳擺手收拳；（五）上步攔掌拳收到腰間；（六）弓步打拳，拳心向左，拳眼向上。","id":""}],"text":"","id":"doxcnug8EqOOgI8eoDtkBE7nkt9"},{"type":"image","attrs":{"height":226,"note":[{"type":"text","text":"21、轉(zhuǎn)身搬攔捶","id":""}],"url":"},"text":"","id":"doxcngGuAsmu04wCoqkx5fgzIXf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"22、如封似閉","id":""}],"text":"","id":"doxcnsYEQu0uKWEgMkP0jp2f7fg"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）穿手翻掌，翻轉(zhuǎn)向上；（二）坐腿收引；（三）弓步前按。","id":""}],"text":"","id":"doxcnGk4eI8iU44eu4k9WNOz5ze"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"22、如封似閉","id":""}],"url":"},"text":"","id":"doxcnM48YqokAsmysSASH3HTLOg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"23、十字手","id":""}],"text":"","id":"doxcnS8SSQau6oUIKUhA3uOUSxh"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）轉(zhuǎn)身扣腳；（二）弓步分手；（三）交叉搭手；（四）收腳合抱。","id":""}],"text":"","id":"doxcnw22yC2WMokSgSa1c7G1HMh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"23、十字手","id":""}],"url":"},"text":"","id":"doxcnusugC8OgCKsuWRNEDZozdE"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"24、收式","id":""}],"text":"","id":"doxcnUeQm4YWKUA02W6bm0v6bKh"},{"type":"paragraph","children":[{"type":"text","text":"動(dòng)作要點(diǎn)：（一）翻掌分手；（二）垂臂落手；（三）并步還原。","id":""}],"text":"","id":"doxcngCuqugukyciGeOHLwxbMvb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"24、收式","id":""}],"url":"},"text":"","id":"doxcn0iIQqEQw2MWccfSRjKo4xd"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"注意事項(xiàng)","id":""}],"text":"","id":"doxcn2qoWwIiMm04muizdfdmrmh"},{"type":"paragraph","children":[{"type":"text","text":"太極拳入門，最重要的是姿勢(shì)正確，這一階段的感覺是靠不住的?！案杏X”不能作為檢驗(yàn)自己功力的標(biāo)準(zhǔn)，感覺好，不代表練對(duì)了。初學(xué)者要把注意力放在“調(diào)身”上，把松肩、舒適、氣順等要領(lǐng)做對(duì)，做到可以無(wú)意為之，自然而然的程度才好。","id":""}],"text":"","id":"doxcn6k4S8yag4YWEwvNtAVGNBb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第一點(diǎn)，心態(tài)上要保持輕輕松松。","id":""},{"type":"text","text":"別把練功夫當(dāng)負(fù)擔(dān)，要玩而求之，這是太極拳入門的鑰匙。大家要往輕松愉快里練，往神清氣爽里練。剛開始諸事不問，累也不管，錯(cuò)也堅(jiān)持，先在姿勢(shì)大概正確的前提下保持時(shí)間。最起碼沖到四十分鐘，然后再往里面轉(zhuǎn)。還有，這個(gè)階段筋骨疲勞酸痛是很正常的！","id":""}],"text":"","id":"doxcnmOKKAqq2AIqckt1tWEWqSg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第二點(diǎn)，顫抖是好事，出汗也是好事，不用擔(dān)心。","id":""},{"type":"text","text":"長(zhǎng)輩說(shuō)“出完大汗出臭汗，出完臭汗出細(xì)汗，出完細(xì)汗出香汗”。到了只細(xì)細(xì)出汗，但不疲不喘這樣才算進(jìn)門。剛開始大汗淋漓的關(guān)是一定要過(guò)的。","id":""}],"text":"","id":"doxcn8U4aGEUKWiIo1pGEIQkWDk"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第三點(diǎn)，練習(xí)重心在前腳掌上。","id":""},{"type":"text","text":"要保持下肢三節(jié)（胯、膝、踝）的彈性，千萬(wàn)不要把腿站死了。站滿腳跟是其他訓(xùn)練體系的要領(lǐng)，后面的訓(xùn)練步驟有其特殊要求。","id":""}],"text":"","id":"doxcn4cKSWqkAi6Ki06We0pF91g"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第四點(diǎn)，“松肩”，但“肩”的問題不要多問、也別多想，記著“松”這個(gè)大要領(lǐng)，先站去。","id":""},{"type":"text","text":"松肩涉及的要素太多，很難說(shuō)明白，但可以說(shuō)其實(shí)就是耗的肌肉沒勁了，筋就抻開了，筋一開就不用別人給講了，自己就明白了。如果能把肩松下來(lái)，手就沉了，利用手的沉勁，進(jìn)一步松肩，慢慢就把頸、背的筋腱抻開了，這樣勁才能順著脊椎沉下去。","id":""}],"text":"","id":"doxcnMuqy4eAMmu8AEJCnRHqbGf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnSgqSOkisGmKCSAES2HCM2c"}]%3C%2Fhowto_content%3E