THE EIGHTEEN LUOHAN EXERCISES ACCORDING TO XU YUSHENG

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羅漢行功法
THE LUOHAN EXERCISES
許靇厚
by Xu Longhou [Yusheng]
[published within 體育叢刊 Collected Materials on Physical Education, Nov, 1924]

[translation by Paul Brennan, July, 2021]

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序言
PREFACE

拳術基本教練之法有二。一曰散手。旨在熟練應用。一曰行功法。旨在強健身體。類皆單式練習。行功法則形似體操而運動較之遲緩。其不同者。以精神為主。運用肢體。每式均以意運勁。務令氣血徧於周身。達於四肢。周而復始。無一部偏頗之弊。久則筋肉緊張。氣血暢達。內而五臟六腑。外而筋骨肌肉。槪收發育強健之效。而智慧亦從而增進矣。我國舊、傳五禽圖、八段錦、十二式等。皆行功法也。體育學校設立之初。曾將易筋經內十二式。加以詮釋。用作教材。學者稱便。辛酉歲吾友楊君季子。以手抄羅漢行功論相示。姿勢優美。論述精深。視十二式尤美善矣。甲子春體育研究社擬刊行體育書報。同人以是書委余詮釋。再四披閱。益深嘆服。惟原書總式凡十八。每式中均含有分式。或三或五不等。說明均用詩歌。文字未盡能達其意。繪圖之法亦嫌簡略不完。鄙人不自度量。輒為詳審其詩歌中運勁之原意。及各式名稱之由來。愼辨性質。編列動作。次其秩序。使每一分式。為一動一作。聯各動作成一階段。圖式未善者另繪之。俾得施以口令用作學校教材。竭數月之力乃獲成編。較原書不無出入。然大體要旨。無敢歧也。海內研究體育之同志。盍教正焉。
民國十三年八月古燕許靇厚識
Boxing arts have two fundamental teaching methods: sparring and exercises.
Sparring emphasizes practical skills. Exercises emphasize strengthening the body. These exercises are practiced as a series of individual postures. Though it resembles calisthenics, the movements are slower and it instead focuses on the mind driving the body. In every posture, use intention to move energy, causing energy and blood to flow through your whole body, all the way to the ends of the limbs. The actions are repeated over and over without over-emphasizing any one part of the body. After practicing these exercises over a long period, your sinews and muscles will be livened, and your blood circulation and energy flow will be smooth. Internally it works the organs and externally works the flesh and bones. You will become generally stronger as a result, and it will also enhance your intelligence.
　　In our nation’s ancient times, there were teachings such as Five Animal Frolics, Baduanjin, and Yijinjing, which are all methods of exercise. At the founding of the Physical Education Academy, I presented the Twelve-Posture Yijinjing in teaching materials with added explanations, which the students found very handy. Then in 1921, my colleague Yang Jizi showed me a handwritten book demonstrating the Luohan Exercises, complete with insightful text and graceful drawings, though I personally feel that Yijinjing is superior.
　　In the spring of 1924, the Physical Education Research Society decided to publish a book about this material. Colleagues appointed me with the task of writing the explanations, and so I read through the original book over and over, my admiration for it deepening further and further. That book contains eighteen exercises, each divided into movements, sometimes three, four, or five movements. Its explanations are all written in the form of poems, rendering the meaning of the text not entirely clear, and its drawings are simplistic and somewhat vague. I do not feel qualified to judge it, so I have simply focused on how its poems describe the movements, and on making sure that the names of each of the exercises make sense. I have arranged the exercises into their proper sequence, broken down into their individual movements, actions which are then to be linked together in practice. The old drawings have been replaced with new drawings which hopefully will be easier to interpret.
　　The purpose of this project is to provide teaching materials for the use of instructors. After several months of effort, I have managed to put this book together. It may diverge in some ways from the original book, but the general ideas are the same. I hope that colleagues throughout the nation who are researching physical education will offer corrections.
　　- written by Xu Longhou [Yusheng] of Beijing, Aug, 1924

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凡例
INTRODUCTORY COMMENTS

此書所列各運動。分量頗高。高等小學及中學師範學校用之最為適宜。
[1] The exercises in this book have a level of nuance that makes them most suitable for students above the age of ten.

一行功法各節內。含有拳術基本姿勢。習拳術者按式練習。自能穩固樁步。增長膂力。靈活身體。發展智識。
[2] Each if these exercises contains basic boxing arts postures. Practitioners of boxing arts rely on practicing postures as a means of developing firm stances, increasing strength, making the body more nimble, and enhancing one’s intelligence.

一凡習一種運動。若不明瞭其效果應用。則難引起興趣。茲按式記其功効。以便依之練習。
[3] If the purpose of an exercise is not understood, it is difficult to get motivated to do it. For each movement, I have mentioned the effects of it in order for you to be able to practice it with an awareness of what it will accomplish.

一體育家每謂拳術姿勢。槪為全身運動。殊不盡然。茲體察每式主要部分。分記於後。以備編教案者之採擇。
[4] Physical education instructors often claim that boxing arts postures exercise the whole body. This is not entirely accurate. After each of the movements in this book, there is a mention of which parts of the body that particular movement emphasizes. This will enable instructors to select the exercises that are most appropriate to a student’s needs.

一此書圖式詳明。學者依圖自行練習。亦能強健身體。調和氣血。令弱者轉強。柔者安康。有醫療體操之價値。
[5] This book’s drawings are sufficiently clear for students to be able to imitate the postures in order to practice on their own. Students will thereby be able to strengthen their bodies and regulate their breath and circulation. This will cause the weak to be made strong and the frail to be made hearty. These exercises have the value of being a kind of medical calisthenics.

一此書解釋務期明顯。教授體操或國技者。均可用充教材。
[6] The explanations in this book aim at clarity so that instructors of either calisthenics or martial arts can equally make use of this teaching material.

一書中用語。間有粗俚者。惟意有專指。未便更易。槪仍其舊。
[7] This book is written in a very straightforward manner. However, when the words are very specialized and thus not easily modified, the classical jargon is usually used.

一書中間有拳術上名詞。非常用者。槪加註釋。
[8] Whenever this book contains boxing arts terminology that is worth highlighting, there will generally be some additional explanation.

一此書編撰時由靇厚說明動作。舍姪紱曾筆記。舍甥郎晉墀繪圖。至辨正姿勢。商定說明。則有孔君廉白。石君子壽。李君劍華。蘇君紹眉。矯正錯誤、則有沈君商耆。楊君季子。伊君見思。金君麗卿。極資輔助。並書於此。用誌勿諼。
[9] Making this book did not just involve my explanations for the movements. My nephew She Fuzeng took down my dictation and my nephew She Langjin made the drawings. To make sure the explanations accurately describe the postures, the movements were tested by Kong Lianbai, Shi Zishou, Li Jianhua, and Su Shaomei. Proofreading the text for errors was done by Shen Shangqi, Yang Jizi, Yi Jiansi, and Jin Liqing. The assistance of all of these people in this project should not be forgotten.

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原序
ON THE ORIGIN OF THE ART

天地萬物一氣之所結成而己。天地無氣則陰陽息。萬物無氣則生機滅。養氣顧不重哉。人為萬物之靈。則養氣當為尤重。欲求其道。應以十八羅漢功為最勝。學者誠能鍊氣歸神。鍊神歸氣。直養無害。塞天地而憾鬼神。則為聖為神。誕壽卻疾。忠孝仁義。皆由於此。而迂闊之士。往往以短打為隣。於邪不知。文教武備。千古並用。王公庶人。未有專恃文教而不需武備者也。夫和風甘雨。與雷霆而俱懾。長養滋培。復肅殺以為心。是天地不能有文而無武也。天地猶如此。人奚可弗講哉。夫行功短打。其道亦非淺鮮者。以乾坤交泰。以坎離旣已定位。水火相濟。山澤通氣。雷風相薄。太極•兩儀•四象•八卦•三百八十四爻、悉在行功之內。是又武備之中而兼文事者也。然則謂短打可弗講者。是其人猶謂通乎文事者也。雖然短打之傳。世乏其人。惟雲花觀升霄道人。親謁河南少林寺。得福海禪師秘授羅漢眞傳並行功譜。呼吸演練。藝技冠羣。而自以為未臻妙境。復遊勞山。遇一緇侶少林僧也。詢斯道曰未學。跪而請焉。曰竊嘗聞之。遂手舞足蹈。口授目傳。經宿而去。遍尋無跡。自是心目豁然。頭頭是道。於是武藝無一不精。而短打尤其卓卓者。余素仰其人。一日齋宿奉謁。蒙教終日。叩之響應諸子百家。種種異人。短打乃其餘技耳。先生身不滿六尺。凜凜然有萬夫不當之勇。一動手足。神速變化。恍惚莫測。令人可望而不可即。是豈人所易能哉。先生曰、吾用功於此道有年矣。身無樹立。而身已老無為也矣。受業門徒。祇曉其大槪。而未底精深。所授形圖。註釋精詳。意欲傳後。但恨識淺學疏。有愧高明。亦非予之所敢私。故敬書於紙。留贈後賢。略備採取。以為養氣之助云耳。至於行功短打。奧妙無窮。非余所敢知也。噫先生之道成矣。先生進乎技矣而猶此。若夫外道旁門。稍有竊取。不惟不諳行功。並未知羅漢短打者。輙詡詡自矜。欲兒撫天下豪傑。其去先生何如哉。因不揣固陋。退掃雲軒。沐手焚香。以誌先生之高義云。
All things are formed by energy. If there was no energy in the world, the passive and active aspects would cease to function. If there was no energy in living things, they would die. Therefore the cultivation of energy has to be taken seriously. [From Book of Documents, document 27:] “Human beings are the highest of all creatures”. Thus cultivating energy is particularly important for us. If you seek a means of doing so, the best method is the Eighteen Luohan Exercises. It will enable you to refine energy and restore it to spirit, and even to refine spirit and restore it to energy. [From Mengzi, chapter 2a:] “If you nurture it consistently and never waste it, your energy will fill the whole universe.” You will be the envy of supernatural beings, becoming a sage and a spirit yourself. It will increase longevity and reduce illness, and it will also deepen your feelings of loyalty, filiality, compassion, and righteousness.
　　Ignorant gentlemen often assume it is just another martial art, but they simply do not understand it. Literary studies and military training have been used since ancient times by royals, nobles, and peasants alike. However, these exercises do not require that you have an education or a military background. The breeze may be gentle and the rain may be sweet, but the thunderclap will bring fear back to everyone. In the same way, long-term training will turn the exercises from a fresh and diverting experience into a more solemn ritual. The world cannot have only literary studies and do without military training. Since this is a fact of life, it cannot be ignored.
　　The Luohan exercises and the Luohan fighting techniques are not insignificant methods, for they stabilize the forces of sky and ground, creating a balance between water and fire, uniting mountain and valley, and quieting thunder and wind. The “grand polarity” gives rise to the “dual aspects”, which in turn produce the “four manifestations”, which then lead to the “eight trigrams”, which when multiplied by themselves give us the three hundred eighty-four lines of the “sixty-four hexagrams”. Apparently there is a literary study inherent in the martial training, to such an extent that even if one shrugs off the fighting aspect, there would still be a great deal of literary learning to attend to.
　　Although the fighting art was not passed down to many people, the Daoist Shengxiao [“Ascend to the Clouds”] of Cloud Flower Temple visited the Shaolin Temple in Henan, where the Zen master Fuhai [“Blessed Sea”] personally taught him the authentic Luohan art, as well as the Luohan exercises. He went through the breath training and developed great skillfulness in the fighting techniques. But he felt that he had not mastered the art, so he then went away to Mt. Lao, where he met a black-robed Shaolin monk. When the monk asked him about the Luohan art, Shengxiao replied that he had still not really learned it, then kneeled down and asked the monk for instruction, saying that he would learn it well and practice hard. He keenly observed and attentively listened to the instructions of this new teacher, after which he moved on and never returned. His mind eventually opened and the whole art finally made sense to him. He thereafter mastered every technique and became an outstanding fighter, worthy of admiration.
　　Once while in the midst of fasting, he gave instruction all day long. For this he was bowed to by everyone, a variety of talented people who were then able to add the fighting techniques to the rest of their skills. He was not quite six feet tall, yet he was an awe-inspiring match for every fighter he came across. Each movement of his hands and feet was amazingly fast, a sudden blur that nobody could comprehend, much less adapt to. He explained this by saying: “I have practiced this art for a great many years.” He no longer stood up straight by that time, but his age did not diminish his skill.
　　His students only knew the general ideas and did not possess a deep understanding, so he produced drawings and wrote down explanations, wishing to pass the art down to future generations. He regretted that he was rather uneducated and not more qualified to make a proper record of the material, and yet he did not dare to keep the art to himself. Therefore he produced a book for the sake of future talents, something they could make use of to assist them in their cultivating of energy.
　　As for the Luohan exercises and the fighting techniques, their subtleties are so limitless that I cannot claim to understand them. Shengxiao’s method was perfect and gave him the means to progress to the height of skill. But when a layman such as myself tries to tease out its secrets, he ends up with not only an inadequate understanding of the exercises, but also of the fighting techniques, and is thus in no position to boast about ability, being so far away from the level of Shengxiao. Due to my own lack of skill and understanding, I can only step back and light some incense to memorialize his generosity to us.

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行功歌訣
SONG OF THE EXERCISES

子午卯酉晝夜還。燒酒房事總休貪。輕擊重打有先後。日就月將無斷間。昔人依此成羅漢。我輩學來作奇男。千錘萬鍊猶嫌少。功夫何惜一百天。
Practice at midnight, at noon, at sunrise, at sunset, devoting all of your time to it.
Distractions such as wine and sex should be avoided.
To go from striking lightly to hitting heavily, seeing true progress,
requires working at it day after day and month after month without any interruption.
　　It was with this attitude that previous generations created the Luohan Exercises.
If our generation would study it, we would produce remarkable men.
Even thousands of hammerings and smelting would not be enough.
Honestly, how could you expect to achieve skill in just a hundred days?

行功一道。或全用或摘用。皆要淸心寡慾。朝乾夕惕。行時固宜存神固氣。由心經而達於四肢。自時流通略無矯強。即不行時。作止語默。亦須全眞養氣。使無散亂。斯為精行功矣。
In other words, practicing any art, whether some or all of it, requires complete dedication and no vices, and the discipline to work at it all day long. When practicing, there has to be constant spirit and steadfast energy. Guided by the mind, energy reaches to the limbs, flowing naturally and without forcing it to happen. When not practicing, get into a habit of stillness and silence, like a Daoist monk cultivating oneness, keeping you free from distracting disorder. This is the essence of how to practice.

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[CLASSICAL NAMES FOR THE MOVEMENTS IN THE EXERCISES]

第一式　仙人拱手式
Exercise 1: IMMORTAL PERFORMS A SALUTATION
　束帶緊腰。偪氣全神。
　TIGHTENING YOUR WAIST, HOLD YOUR BREATH AND FOCUS YOUR SPIRIT
　交指反掌。推送雙捶。
　LINKING YOUR FINGERS AND TURNING OVER YOUR PALMS, PUSH OUT WITH BOTH HANDS
　曲膝下腰。伏地施禮。
　BEND AT THE WAIST, PROSTRATING YOURSELF WITH A DEEP BOW
　仰首朝天。凹腰腆肚。
　FACING THE SKY, ARCH YOUR BACK AND STRETCH YOUR BELLY

第二式　霸王舉鼎勢
Exercise 2: XIANG YU LIFTS THE CAULDRON
　雙手分水。兩脚挣力。
　HANDS SPREAD THE WATERS, LEGS SITTING WITH STRENGTH
　大鵬展翅。全身使力。
　RUKH BULGES ITS WINGS, EXERTING THE STRENGTH OF THE WHOLE BODY
　力舉千斤。提杵騎馬。
　LIFT A THOUSAND POUNDS, WIELDING THE RIDING CROP WHILE ON HORSEBACK
　雙捶分襠。搬鞍騎馬。
　DOUBLE PUNCHES ALONG THE SIDES OF YOUR CROTCH, ADJUSTING THE SADDLE WHILE RIDING
　金盤托月。全身積力。
　GOLDEN TRAY CARRIES THE MOON, EMPLOYING THE STRENGTH OF THE WHOLE BODY

第三式　左右插花式
Exercise 3: LEFT & RIGHT ARRANGING FLOWERS
　雙手扶鋸。兩脚並立。
　BOTH HANDS HOLD UP A HEAVY WEIGHT, FEET STANDING TOGETHER
　仙人指路。騎馬曲膝。
　IMMORTAL POINTS THE WAY, HORSE KNEELS DOWN
　單手過腦。逼氣實腹。
　ONE HAND PASSES YOUR HEAD, ENERGY FILLS YOUR BELLY
　一手抱肋。曲膝勾脚。
　ONE HAND WRAPPING YOUR RIBS, BEND ONE KNEE AND HOOK BACK THE OTHER FOOT
　雙手交合。收功提氣。
　HANDS CROSSING PATHS, FINISHING POSTURE, ROUSING ENERGY

第四式　枯樹盤根式
Exercise 4: OLD TREE TWISTS ITS ROOTS
　犀牛望月。推送雙掌。
　RHINO GAZES AT THE MOON, BOTH PALMS PUSHING OUT
　鷂子翻身。窩裏抱捶。
　HAWK TURNS ITS BODY, FISTS WRAPPING TO THE BELLY
　海底撈月。曲腰下腰。
　TRYING TO SCOOP THE MOON’S REFLECTION FROM THE WATER, YOUR KNEES BEND AND YOUR WAIST LOWERS
　背面回手。貼閉收功。
　PULL BACK YOUR HANDS, FINISHING POSTURE

第五式　夜叉探海式
Exercise 5: NIGHT DEMON SEARCHES THE SEA
　單手舉鼎。
　LIFTING A CAULDRON WITH ONE HAND
　曲腰撲地。
　BEND AT THE WAIST AND REACH TO THE GROUND
　單捶偏肋。
　FIST HIDES BEHIND THE BACK
　把灣掬水。
　SCOOPING UP WATER FROM THE STREAM

第六式　推窗亮槅式
Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN
　來往抽鋸。
　PULLING A HEAVY WEIGHT IN
　推山拔木。
　PUSH DOWN THE MOUNTAIN AND UPROOT THE FOREST
　提網蹬膝。
　HOIST IN THE NET, WORKING FROM YOUR LEGS
　迎風雙掌。
　BOTH PALMS PUSHING AGAINST THE WIND

第七式　韋陀獻杵式
Exercise 7: WEI TUO SHOWS HIS CLUB
　腦前分手。
　HANDS TOGETHER IN FRONT OF YOUR CHEST
　二郎擔山。
　SECOND SON CARRIES THE MOUNTAIN
　合今舉鼎。
　HANDS TOGETHER, LIFTING THE CAULDRON
　騎馬收閉。
　FINISHING IN A HORSE-RIDING STANCE

第八式　老僧入禪式
Exercise 8: OLD MONK GOES INTO A TRANCE
　降龍伏虎。
　DESCENDING DRAGON, CROUCHING TIGER
　偪襠劈岔。
　EXERTING WITH THE HIPS, REACH OUT WITH ONE LEG
　分襠騎馬。
　STRETCH THE THIGHS TO RIDE THE HORSE
　燕子雙飛。
　SWALLOWS FLYING IN TANDEM

第九式　鐵牛耕地式
Exercise 9: IRON OX PLOWS THE FIELD
　背面定息。
　SIT BACK AND STAND STABLY
　並立偪穴。
　FEET TOGETHER, ACTIVATE THE ACUPOINTS
　拔力分筋。
　MAINTAINING STRENGTH, STRETCH THE SINEWS
　攢捶積力。
　DRILLING FIST, ACCUMULATING STRENGTH

第十式　靑龍擺尾式
Exercise 10: BLUE DRAGON SWINGS ITS TAIL
　撑腿合手。
　BRACING LEG, CLOSING HANDS
　揚鞭跨馬。
　RAISING THE WHIP, RIDING THE HORSE
　提步纏封。
　STEP OUT, ARC & SEAL OFF
　招前攩後。
　BECKON IN FRONT, BLOCK TO THE REAR

第十一式　左右騎馬式
Exercise 11: LEFT & RIGHT MOUNTING A HORSE
　扣手獨立。
　COVERING HANDS, STANDING ONE-LEGGED
　鐵門蹬膝。
　PRESSING OPEN AN IRON GATE WITH A KNEE

第十二式　燕子啅水式
Exercise 12: SWALLOW TAKES UP WATER
　抽梁換柱。
　SNEAKILY REMOVE SUPPORT BEAMS
　回馬撲蟬。
　TURN TO CATCH A CICADA
　翻身合手。
　TURNING BODY, CLOSING HANDS
　金鷄獨立。
　GOLDEN ROOSTER STANDS ON ONE LEG

第十三式　虎奔人身式
Exercise 13: TIGER LUNGES AT A MAN
　兩脇扇風。
　FANNING YOUR RIBS ON BOTH SIDES
　四柱懸空。
　FOUR PILLARS FLOAT IN MIDAIR
　死蛇蹋地。
　DEAD SNAKE COLLAPSES TO THE GROUND
　胸前掛印。
　HOLDING UP THE OFFICIAL SEAL IN FRONT OF YOU

第十四式　陳搏大睡式
Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP
　井底栽花。
　FLOWERS PLANTED AT THE BOTTOM OF THE WELL
　攢拳劈坌。
　DRILLING FIST CUTS THROUGH THE DUST
　劉全進瓜。
　LIU QUAN PRESENTS A MELON
　浮水渡力。
　USING STRENGTH TO STAY AFLOAT

第十五式　父子三請禮式
Exercise 15: THREE SALUTATIONS BETWEEN FATHER & SON
　翻身撞捶。
　TURNING YOUR BODY, STRIKE
　把刀千斤。
　HOLDING A THOUSAND-POUND SABER
　翻手扣手。
　TURN AROUND, COVERING HANDS
　霸王掖弓。
　XIANG YU DRAWS A BOW

第十六式　鯉魚挺身式
Exercise 16: CARP FLIPS OVER
　黃龍翻身。
　YELLOW DRAGON TURNS OVER
　曲弓扣弦。
　PULL THE CROSSBOW AND LOCK THE STRING

第十七式　張遼獻袍式
Exercise 17: ZHANG LIAO PRESENTS A ROBE
　起膝抱月。
　LIFTING A KNEE, EMBRACE THE MOON
　蹬力曲膝。
　SQUATTING DOWN ON ONE LEG
　雙捶崩硬。
　BOTH HANDS CRASH FORWARD
　跨馬勒繮。
　REINING IN THE HORSE

第十八式　金鈎掛玉瓶式
Exercise 18: JADE VASE HANGING FROM GOLDEN HOOKS
　避月交脛。
　LEAN AWAY FROM THE MOON WITH YOUR LEGS TOGETHER
　疊身存腎。
　FOLD THE BODY TO MAINTAIN THE KIDNEYS
　擎天玉柱。
　JADE PILLAR HOLDS UP THE SKY

–

羅漢行功法總訣
THE LUOHAN EXERCISES IN A NUTSHELL

呼吸定息。偪氣全身。虛心實腹。養氣生津。
Inhale and exhale with steady breaths.
Send energy throughout your whole body.
Empty your mind and fill your belly.
Cultivate energy and generate saliva to be swallowed down.

實腹者。練丹田氣滿。虛心者。鼻孔提氣存於心。聽其自然。行功積力。氣足則力壯。
To “fill your belly” means to develop a fullness of energy in your elixir field. To “empty your mind” means that you focus only on breathing through your nose and ignore everything else. Practicing these exercises builds such vigor that you will be overflowing with energy and strength.

–

第一式　仙人拱手式
Exercise 1: IMMORTAL PERFORMS A SALUTATION

（動作）有四
Four movements:
（一）交指前推
1. Link your fingers and push forward.
（二）屈身打躬
2. Bend your body, bowing forward.
（三）仰身托掌
3. Lean back and prop up with your palms.
（四）兩臂下落
4. Lower your arms.

（一）交指前推
1. Link your fingers and push forward:

左足側出一步。兩手指交叉。橫掌向前平推。（手心向前）
Your left foot steps sideways to the left as your hands link their fingers and do a level push forward, the palms facing forward. See drawing 1:

（注意）
Points for attention:
掌前推時。胸椎骨向後。臂彎處須伸直。肩勿上聳。掌心用力前推。腕與肩平。
When your palms push forward, your breastbone should pull back and your elbows should straighten. Your shoulders should not be rising up. Your palms should push out with tension and your wrists should be at shoulder level.
（功用）
Function:
本動作運動肩背肘腕各關節。及上肢筋肉。增加膂力。
This movement exercises the upper back, shoulders, elbows, and wrists, and also increases strength in the muscles of the arms.

（二）屈身打躬
2. Bend your body, bowing forward:

上體向前深屈。兩臂隨之下落。同時運用腕指之力。使手心合倂。作打躬式。
Your upper body deeply bends forward, your arms lowering along with it, making a posture of deeply bowing, your palms coming together, your wrists and fingers tensing. See drawing 2:

（注意）
Points for attention:
上體向前屈。頭宜抬起。否則難免腦充血之病。膝蓋宜挺直。
When your upper body bends forward, your head should lift up to keep too much blood from pooling in the brain and your knees should be straight.
（功用）
Function:
此動作為腰部運動。可以堅固內腎。療治腰疾。幷增長腕力。
This movement exercises the waist area, can invigorate the kidneys, thereby alleviating lower back pain, and also strengthens the wrists.

（三）仰身托掌
3. Lean back and prop up with your palms:

上體後屈。兩臂翻掌上舉。
Your upper body bends back as your arms rise up and your palms turn over. See drawing 3:

（注意）
Points for attention:
上體向後屈。胸宜挺出。腹部內收。臂上舉宜伸直。掌心用力上托。
When your upper body bends back, your chest should stick out and your belly should be sucked in. Your arms should be straight when they rise up and your palms should prop up with tension.
（功用）
Function:
本動作為胸部運動。調理三焦諸病。胸膈不快等症。
This movement exercises the chest area and will dispel ailments which afflict the “triple warmer” or which cause the diaphragm to feel lethargic.

（四）兩臂下落
4. Lower your arms:

兩臂由側方下落。上體隨之復正。左腿收回靠攏。
Your arms lower to the sides, your upper body straightening up, as your left leg pulls back in to stand next to your right leg. See drawing 4:

（注意）
Points for attention:
臂下落時。宜徐徐勿用力。
Your arms should lower slowly and without exertion.
（功用）
Function:
本動作為肩臂運動。
This movement exercises the shoulders and arms.

–

第二式　霸王舉鼎勢
Exercise 2: XIANG YU LIFTS THE CAULDRON

（動作）有八
Eight movements:
（一）屈臂抱胸
1. Your arms bend and embrace in front of your chest.
（二）伸臂分推
2. Extend your arms, pushing out to the sides.
（三）兩臂迴屈肩上
3. Your forearms bend to be placed over your shoulders.
（四）兩肘上提
4. Your elbows lift up.
（五）雙拳分襠下打
5. Your fists strikes downward along the sides of your crotch.
（六）兩臂平托
6. Your arms prop up to shoulder level.
（七）兩臂上托
7. Your arms prop up.
（八）兩臂下落
8. Your arms lower.

（一）屈臂抱胸
1. Your arms bend and embrace in front of your chest:

兩臂平屈於胸前。（兩腕十字相撘左手在內）左掌向右。右掌向左。兩臂微離身。
Your arms bend across in front of your chest (crossing at the wrists with your left hand on the inside), your left palm facing to the right, right palm facing to the left, your forearms held slightly away from your body. See drawing 5:

（注意）
Points for attention:
兩腕相撘處距胸約半尺。肩肘腕三者水平。
Your wrists connect to each other about half a foot away from your chest. Your elbows and wrists are at shoulder level.
（功用）
Function:
本動作為肩背運動。增長兩膀及臂腕之力。
This movement exercises the upper back and shoulders, and increases strength in the arms and wrists.

（二）伸臂分推
2. Extend your arms, pushing out to the sides:

左步側進。兩手舉至額上。向左右分推。與肩平為止。立掌掌心向前。
Your left foot steps out as your hands raise slowly until the fingertips are at forehead level and push out to the sides at shoulder level, the palms upright and facing outward. See drawing 6:

（注意）
Points for attention:
兩臂分向左右推出。宜與肩成水平。坐起兩腕。指尖向上。肘尖向下。掌心向前。掌鋒分向左右着力平伸。務使雙臂筋肉緊張。
When your arms push out to the sides, they should be at shoulder level, the wrists sitting, the fingers pointing upward, the elbows pointing downward, the palms facing outward. As your arms extend, the muscles should tense.
（功用）
Function:
本動作為上肢運動。增長臂力。開擴胸部。
This movement exercises the arms, increasing arm strength, and expands the chest.

（三）兩臂廻屈肩上
3. Your forearms bend to be placed over your shoulders:

兩大臂不動。小臂下落。兩掌翻轉上托。至與肩齊時。手向左右分開。立掌於肩窩上。坐腕立掌。掌心向前。
With your upper arms staying where they are, your forearms lower and arc inward, the palms turning over to be facing upward in front of your chest. As your hands rise up to shoulder level, they spread apart as upright palms over the hollows of your shoulders, the wrists sitting, the palms facing inward. See drawing 7:

（注意）
Points for attention:
兩肘尖向左右分張。胸宜挺出。肘腕均與肩平。
Your elbows are pointing away to the sides. Your chest should stick out. Your elbows and wrists are both at shoulder level.
（功用）
Function:
本動作為肩背運動。
This movement exercises the shoulders and upper back.

（四）兩肘上提
4. Your elbows lift up:

兩肘向上提起。兩手握拳向下。虎口向內。掌心向外。
Your elbows lift up, your hands becoming fists, the tiger’s mouths facing inward, the centers of the hands facing outward. See drawing 8:

（注意）
Points for attention:
兩肘宜儘力上提。肩胛骨亦隨之聳起。鎖骨及肩窩須用力下沉。
Your elbows should lift up as high as they can, your shoulder blades also rising up, but your collarbones and the hollows of your shoulders should be sinking down.
（功用）
Function:
本動作為肩背運動中之最有效力者。
This movement is one of the most effective means of exercising the shoulders and upper back.

（五）雙拳分襠下打
5. Your fists strikes downward along the sides of your crotch:

兩膝蹲屈作騎乘式。兩拳分襠下打。手背相向。
Your knees bend to make a horse-riding stance as your fists strike downward along the sides of your crotch, the backs of the hands facing toward each other. See drawing 9:

（注意）
Points for attention:
作此式時。腰宜挺直。上體不可前俯。臂宜伸直。
Your lower back should be upright. Your upper body should not be leaning forward. Your arms should be straight.
（功用）
Function:
本動作為肩背兼腰胯下肢運動。
This movement exercises the shoulders and upper back, as well as the waist, hips, and legs.

（六）兩臂平托
6. Your arms prop up to shoulder level:

兩臂提起與肩平。手指伸開。掌心向上平托。兩腿伸直。
Your arms rise up to shoulder level in front of you, the hands opening, palms facing upward, as your legs straighten.

（注意）
Points for attention:
平托時。肩勿上聳。肘宜與肩平。手腕宜平直勿屈。
As your arms prop up, your shoulders should not rise up. Your elbows should be at shoulder level. Your wrists should stay straight.
（功用）
Function:
本動作為肩背及上肢運動。練習腕力。
This movement exercises the shoulders, back, and arms, and also develops strength in the wrists.

（七）兩臂上托
7. Your arms prop up:

兩手分開。自前經後方而旋。轉成相對式。由耳際向上托。兩臂微屈。
Your hands open, arc forward and then to the rear, turning to be pointing at each other, and then prop up from beside your ears, your arms slightly bent. See drawing 10:

（注意）
Points for attention:
十指水平。掌心用力上托。肩勿上聳。想力由兩脇上達兩手。
Your fingers are pointing toward each other, your palms propping up with tension. Your shoulders should not rise up. Have a tension all the way from your ribs to your hands.
（功用）
Function:
本動作為肩背兼上肢運動。發達兩脇筋肉及掌腕之力。
This movement exercises the shoulders, back, and arms, as well as developing the muscles of the ribs and increasing the strength of the wrists.

（八）兩臂下落
8. Your arms lower:

兩手由左右放下。左腿收回。還原立正。
Your hands lower from the sides as your left foot pulls back in next to your right foot, returning you to the position of standing at attention. See drawing 11:

（注意）
Points for attention:
臂下落時。宜徐徐勿着力。
Your arms should lower slowly and without exertion.
（功用）
Function:
本動作為肩背運動。
This movement exercises the arms and upper back.

–

第三式　左右插花式
Exercise 3: LEFT & RIGHT ARRANGING FLOWERS

（動作）左右各六動
Six movements:
（一）左獻掌
1. Present your palms to the left.
（二）右打虎式
2. Perform a fighting-tiger posture on the right side.
（三）左打虎式
3. Perform a fighting-tiger posture on the left side.
（四）右腿前踢
4. Your right leg kicks forward.
（五）上體右屈
5. Your upper body bends to the right.
（六）還原立正
6. Return to standing at attention.

（一）左獻掌
1. Present your palms to the left:

左腿側進一步。屈膝作左弓箭步。兩手作掌向左推出與肩平。立掌坐腕。右臂在左肘下。與左臂平行。上體半面向左轉。
Your left leg advances a step to the left and the knee bends, making a left bow & arrow stance as your hands push out to the left at shoulder level, the palms upright, wrists sitting, your right forearm below your left elbow and parallel with your left forearm, your upper body turning halfway to the left. See drawing 12:

（注意）
Points for attention:
向左右推出時。身手腿動作務須一致。
When pushing out to the side, your body, hands, and legs must all act in unison.
（功用）
Function:
本動作係平均運動。為拳術基本姿勢。
This movement exercises all parts equally. It is a basic technique in boxing arts.

（二）右打虎式
2. Perform a fighting-tiger posture on the right side:

兩手作拳。兩臂下落。經過膝前。右臂上舉置拳頂側。左臂橫屈腹前。置拳右肋側。左拳虎口向上。右拳虎口向後。同時右膝屈。左腿伸直。作右弓箭步。上體復正。
Your hands become fists, your arms lowering, passing in front of your knees, and your right arm rises up beside your head, your left arm bending across in front of your belly for the fist to be placed beside your right ribs, your left tiger’s mouth facing upward, your right tiger’s mouth facing to the rear, as your right knee bends and your left leg straightens, making a right bow & arrow stance, your upper body again square to the front. See drawing 13:

（注意）
Points for attention:
屈肱宜近肋下。若按物然。揚拳雙目向前平視。若下擊物之狀。
The arm bent across should be near the opposite ribs and seem to be pressing something down, the rising fist seeming to be about to strike downward, but your gaze should be forward and level.
（功用）
Function:
本動作為上肢運動。練習運拳下劈之力。
This movement exercises the arms, developing the boxing technique of chopping downward.

（三）左打虎式
3. Perform a fighting-tiger posture on the left side:

兩臂下落。經過膝前。左臂上舉置拳頂側。右臂橫屈腹前。置拳左肋側。右拳虎口向上。左拳虎口向右。臂微屈。同時左膝屈右腿伸直。作左弓箭步。
Your arms lower, passing in front of your knees, and your left arm rises up beside your head, the arm slightly bent, your right arm bending across in front of your belly for the fist to be placed beside your left ribs, your right tiger’s mouth facing upward, your left tiger’s mouth facing to the right, as your left knee bends and your right leg straightens, making a left bow & arrow stance. See drawing 14:

（注意）
Points for attention:
同右打虎式。
Same as in movement 2.
（功用）
Function:
同右打虎式。
Same as in movement 2.

（四）右腿前踢
4. Your right leg kicks forward:

左腿伸直。右腿向前平踢。足面崩直。足尖與胯平。
Your left leg straightens and your right leg goes forward with a level snapping kick, the top of the foot flexed straight, the toes at hip height. See drawing 15:

（注意）
Points for attention:
腿前舉時。上體不可前俯後仰。跨宜收回。勿隨腿前出。
As your leg lifts forward, your upper body must not lean forward or back. Your hips should stay back, not following the kick forward.
（功用）
Function:
本動作為下肢運動。練習彈腿術之基本式。
This movement exercises the legs and is the basic position for practicing snapping kicks.

（五）上體右屈
5. Your upper body bends to the right:

上體向右側方屈。
Your upper body bends away to the right side. See drawing 16:

（注意）
Points for attention:
上體側屈。宜正向側方。下肢勿動搖。
As your upper body bends to the right, it should bend directly to the right, not veering toward any other direction, and your lower body should not sway.
（功用）
Function:
本動作為軀側運動。
This movement exercises the side of the body.

（六）還原立正
6. Return to standing at attention:

兩臂放下。右腿落下。還原立正姿勢。（二）（二）（三）（四）（五）（六）與（一）（二）（三）（四）（五）（六）式同。惟第（一）動先向右作獻掌式。
Your arms and right leg lower, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第四式　枯樹盤根式
Exercise 4: OLD TREE TWISTS ITS ROOTS

（動作）有四
Four movements:
（一）透右步推掌
1. Go into a left stealth step, your palms pushing out to the left.
（二）右後轉身抱肘
2. Turn to the right, then wrap your elbows back.
（三）透左步推掌
3. Go into a right stealth step, your palms pushing out to the right.
（四）左後轉身抱肘
4. Turn to the left, then wrap your elbows back.

（一）透右步推掌
1. Go into a left stealth step, your palms pushing out to the left:

兩掌向左側方推出與肩平。立掌坐腕。同時右腿由左腿後向左側方進一步。兩足成丁字形。
Your hands push out to the left at shoulder level, the palms standing, the wrists sitting, as your right foot advances a step to the left behind your left foot, your feet making a T shape. See drawing 17:

（注意）
Points for attention:
掌推出宜與肩平。眼視掌。
Your palms pushing out should be at shoulder level. Your gaze goes toward your palms.
（功用）
Function:
本動作為平均運動。練習拳術中倒步透步諸法。
This movement exercises all parts equally, as well as training the stealth step, which is used in many boxing techniques.

（二）右後轉身抱肘
2. Turn to the right, then wrap your elbows back:

兩腿向下深屈。手隨之下落。體向右後方轉。
Your legs bend further, your hands lowering to the right, as your torso turns to the right. See drawing 18:

兩腿徐徐伸直。兩手經過兩腿前上屈。手握拳作抱肘式。左腿靠攏作立正式。
Your legs slowly straighten and your left foot steps next to your right foot as your hands become fists and your elbows wrap back.

（注意）
Points for attention:
上體宜直立。不可前屈。
Your upper body should be upright and not lean forward.
（功用）
Function:
本動作為腰部兼下肢運動。
This movement exercises your waist and legs.

（三）透左步推掌
3. Go into a right stealth step, your palms pushing out to the right:

兩掌向右側方推出與肩平。坐腕立掌。同時左腿由右腿後。向右側方進一步。兩足成丁字形。
Your hands push out to the right at shoulder level, the palms standing, the wrists sitting, as your left foot advances a step to the right behind your right foot, your feet making a T shape.

（注意）及（功用）
Points for attention & Function:
均與（一）動同。
Same as in movement 1.

（四）左後轉身抱肘
4. Turn to the left, then wrap your elbows back:

兩腿向下深屈。手隨之下落。體向左後方轉。兩腿徐徐伸直。兩手經過兩腿前上屈。手握拳作抱肘式。右腿靠攏作立正式。
Your legs bend further, your hands lowering to the left, as your torso turns to the left. Your legs slowly straighten and your right foot steps next to your left foot as your hands become fists and your elbows wrap back. See drawing 19:

（注意）及（功用）
Points for attention & Function:
均與（二）動同。
Same as in movement 2.

–

第五式　夜叉探海式
Exercise 5: NIGHT DEMON SEARCHES THE SEA

（動作）左右各五動
Five movements:
（一）左臂上托右臂後屈
1. Your left hand props up, your right arm bending behind.
（二）右臂上托左臂後屈
2. Your right hand props up, your left arm bending behind.
（三）屈上體手前探
3. Your upper body bends and your right hand reaches forward.
（四）右腿上舉
4. Your right leg rises up.
（五）還原立正
5. Return to standing at attention.

（一）左臂上托右臂後屈
1. Your left hand props up, your right arm bending behind:

左臂自左側向上高舉。掌心向上托。（指尖向右）同時右臂後迴。屈肱橫置腰間。掌心向外。以手背附於腰眼。
Your left arm rises up high from your left side, the palm facing upward, he fingers pointing to the right, as your right arm withdraws behind you, the arm bending so that the forearm is placed across your lower back, the palm facing outward, the back of the hand against the small of the back. See drawing 20:

（注意）
Points for attention:
掌心用力上托。頭左上顧視手背。
Your left palm exerts strength as it props up. Your head looks to the upper left, toward the back of the hand.
（功用）
Function:
本動作為肩背運動。調理脾胃。醫治胃病。
This movement exercises your shoulders and back, and also regulates your digestive organs, helping to treat stomach illness.

（二）右臂上托左臂後屈
2. Your right hand props up, your left arm bending behind:

右臂伸直由側方向上高舉。掌心向上。同時左臂落下後迴屈肱橫置腰間掌心向外。
Your right arm straightens and then rises up high from your right side, the palm facing upward, the fingers pointing to the left, as your left arm lowers and withdraws behind you, the arm bending so that the forearm is placed across your lower back, the palm facing outward, the back of the hand against the small of the back. See drawing 21:

（注意）
Points for attention:
與（一）動同。
Same as in movement 1.
（功用）
Function:
與（一）動同。
Same as in movement 1.

（三）屈上體手前探
3. Your upper body bends and your right hand reaches forward:

上體向左前方深屈。伸右臂。右手向前斜下方探。
Your upper body bends forward to the left, your right arm extending, the hand reaching forward and downward diagonally. See drawing 22:

（注意）
Points for attention:
體前屈。手宜向前斜方遠伸。頭宜抬起。
As your body bends forward, your right hand should be reaching as far as it can. Your head should stay lifted.
（功用）
Function:
本動作為腰部運動。兼肩背上肢等運動。
This movement exercises your waist, as well as your shoulders, upper back, and arms.

（四）右腿上舉
4. Your right leg rises up:

右腿向上高舉。足面崩直。
Your right leg rises up high, the foot pointing straight. See drawing 23:

（注意）
Points for attention:
腿宜量力向上高舉。足面宜崩直。足尖勿斜。足掌向上。低腿亦須挺直勿屈。
Your right leg has to exert strength to rise high. The top of your right foot has to flatten so that the toes are not pointing at an angle. The sole of the foot is facing upward. Your supporting leg has to be straight and unbending.
（功用）
Function:
本動作為平均運動。可矯正由脚蹬。或所得之不良姿勢。
This movement exercises all parts equally and can help correct bad posture.

（五）還原立正
5. Return to standing at attention:

右腿落下用腰運體向右行至正前方時徐徐直立。兩臂隨之落下。還原立正式。（二）（二）（三）（四）（五）與。（一）（二）（三）（四）（五）同。惟右臂先上托。左臂後屈。左腿向上高舉。
Your right leg lowers, your waist reorients your upper body to the right, and then once you are again aligned directly forward, you slowly straighten up and your arms lower, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第六式　推窗亮槅式
Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN

（動作）左右各二動
Two movements:
（一）立正抱肘
1. Standing at attention, wrap your elbows back.
（二）雙掌前推
2. Push forward with both palms.

（一）立正抱肘
1. Standing at attention, wrap your elbows back:

由立正式。兩臂屈於兩肋傍。兩手握拳。作抱肘式。
From the position of standing at attention, your arms bend, your forearms going next to your ribs, your hands making fists, producing the position of “wrapping elbows”. See drawing 24:

（注意）
Points for attention:
身體宜挺直。
Your body should be upright.
（功用）
Function:
本動作為肘關節運動
This movement exercises the elbows.

（二）雙掌前推
2. Push forward with both palms:

左腿前進一步。左膝屈作弓箭步樁。同時兩拳變掌。向前推出。腕與肩平。掌心向前。指尖向上。
Your left foot steps forward and the knee bends, making a bow & arrow stance, as your fists become palms and push out forward, the wrists at shoulder level, the palms facing forward, the fingers pointing upward. See drawing 25:

（注意）
Points for attention:
上體宜直立不可前傾。力由腋下前推。臂宜微屈。雙腕距離與肩闊相等。
Your upper body should be straight, not leaning forward. The strength of pushing forward comes from your armpits. Your arms should be slightly bent. Your wrists are shoulder width apart.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（三）兩臂左腿收回。還原抱肘式。
3. Your arms and left foot withdraw, returning you to the position of wrapping the elbows back.

（四）兩掌前推。右腿屈膝前進。與（二）動同。
4. Your right foot steps forward and the knee bends as your palms push out, the same action as in movement 2.

–

第七式　韋陀獻杵式
Exercise 7: WEI TUO SHOWS HIS CLUB

（動作）有五
Five movements:
（一）合手屈肘
1. Bring your hands together, bending your elbows.
（二）左右分推
2. Push out to the sides.
（三）兩掌上合
3. Bring your palms together above you.
（四）分肘屈膝
4. Spread your elbows and bend your knees.
（五）還原立正
5. Return to standing at attention.

（一）合手屈肘
1. Bring your hands together, bending your elbows:

兩掌相合。指尖向內。兩肘平舉與肩平。同時左足側出一步。
Your palms come together, the fingers pointing inward, your elbows rising to shoulder level, as your left foot steps out to the side. See drawing 26:

（注意）
Points for attention:
指尖向內約抵胸骨。俾腕肘肩三者水平。
Your fingers point inward, almost touching your breastbone, causing your wrists, elbows, and shoulders to all be level with each other.
（功用）
Function:
本動作為上肢運動。練習肩背肘腕之力。
This movement exercises the arms, developing strength in the upper back, shoulders, elbows, and wrists.

（二）左右分推
2. Push out to the sides:

兩掌上舉至額前。向左右分推與肩平。兩掌立起。掌心向前。掌鋒用力向左右推。兩膝屈作騎乘式步樁。
Your fingertips rise up until in front of your forehead, then your hands push out to the sides at shoulder level, the fingers pointing upward, the palms facing outward, power expressing at the heels of the palms, as your legs bend to make a horse-riding stance. See drawing 27:

（注意）
Points for attention:
兩掌左右推出宜與肩平。掌鋒努力。想力由兩腋循肘裏以達於雙腕。由腕以達於指尖。
Your palms should push out at shoulder level with power being expressed mostly at the heels of the palms. Imagine the strength goes from your armpits to your elbows, to your wrists, then to your fingertips.
（功用）
Function:
本動作為上肢運動。練習騎乘式樁步。
This movement exercises the arms and also trains the horse-riding stance.

（三）兩掌上合
3. Bring your palms together above you:

兩臂上舉至頭上。兩掌相合。同時兩腿伸直。
Your arms rise up over your head, bringing your palms together, as your legs straighten. See drawing 28:

（注意）
Points for attention:
下肢及軀幹植立。（如木之竪）想力由兩肋上昇。自肩肘腕以達於指。
Your legs and trunk straighten up like a tree. Imagine strength ascending from your ribs, going through your shoulders, elbows, wrists, and reaching all the way to your fingers.
（功用）
Function:
本動作為上肢運動。
This movement exercises the arms.

（四）分肘屈膝
4. Spread your elbows and bend your knees:

兩掌徐徐下降至胸前。兩手握拳相對。拳心向下。兩肘向左右分開。同時兩腿蹲作騎乘式步樁。
Your hands slowly lower in front of your chest, grasping into fists that are facing each other, the centers of the fists facing downward, your elbows spreading away to the sides, as your legs squat down to make a horse-riding stance. See drawing 29:

（注意）
Points for attention:
兩臂落至肩肘腕相平時。兩肘尖向左右用力分扯。如開硬弓意。
While your arms lower until your shoulders, elbows, and wrists are level with each other, your elbows pull apart to the sides with tension, as though you are drawing a stiff bow.
（功用）
Function:
本動作為肩背運動。練習肩臂及兩拳開扯之力。及膝關節之運動。
This movement exercises the shoulders and upper back, developing strength in the arms and fists for tearing apart, and also exercises the knees.

（五）還原立正
5. Return to standing at attention:

兩臂落下。左足收回與右足靠攏。還原立正式。
Your arms lower and your left foot pulls back in to stand next to your right foot, returning you to the position of standing at attention.

–

第八式　老僧入禪式
Exercise 8: OLD MONK GOES INTO A TRANCE

（動作）左右各四動
Four movements:
（一）右半仆腿
1. Get into a right reaching-leg stance.
（二）坐身立足
2. Your body sits down and your right foot points up.
（三）立身抱腿
3. Rise up and hold onto your legs.
（四）還原立正
4. Return to standing at attention.

（一）右半仆腿
1. Get into a right reaching-leg stance:

由立正式。右腿側出一步。左腿向下蹲屈。右腿伸直作半仆叉樁。同時左手作拳屈於肋傍。右臂伸於右腿上。右手作掌。上體直立。
From standing at attention, your right foot steps out to the side and your left leg squats down, your right leg extending straight to make a reaching-leg stance, as your left hand makes a fist, the arm bending beside your ribs, and your right arm extends over your right leg, your right hand remaining a palm, your upper body staying straight. See drawing 30:

（注意）
Points for attention:
上體不可過於前傾。
Your upper body must not lean forward too far.
（功用）
Function:
本動作為下肢運動。練習拳術中之半鋪叉樁步。
This movement exercises the legs and also trains the reaching-leg stance for use in boxing techniques.

（二）坐身立足
2. Your body sits down and your right foot points up:

右足尖翹起。右手指尖攀於足尖上。身向下坐。上體直立。
Your right toes lift so that your right fingertips are touching the toes as your body sits down, your upper body staying straight. See drawing 31:

（注意）
Points for attention:
練此動時。腰部宜多用力。否則易於傾倒。
When practicing this movement, your waist has to exert a great deal of strength, otherwise it is easy to fall over.
（功用）
Function:
本動作為下肢運動。強健腰腎。
This movement exercises the legs, as well as strengthening the waist and lower back.

（三）立身抱腿
3. Rise up and hold onto your legs:

上體直立。兩腿變成騎乘式步樁。兩手由襠內攀托兩膝蓋後腿彎處。目平視。
With your upper body staying straight, your legs make a horse-riding stance and your hands reach out from your crotch area to prop up under your legs behind the knees. Your gaze forward. See drawing 32:

（注意）
Points for attention:
上體宜立起不可前傾。
Your upper body should be upright, not leaning forward.
（功用）
Function:
本動作為全身運動。
This movement exercises the whole body.

（四）還原立正
4. Return to standing at attention:

兩臂放下。右腿收回與左腿靠攏。還立正式。（二）（二）（三）（四）與（一）（二）（三）（四）式同。惟先作左半仆叉姿勢。
Your arms lower and your right foot withdraws to stand next to your left foot, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第九式　鐵牛耕地式
Exercise 9: IRON OX PLOWS THE FIELD

（動作）左右各三動
Three movements:
（一）握腕屈臂
1. Bend your arms and grab a wrist.
（二）探拳下打
2. Extend the fist and strike downward.
（三）還原立正
3. Return to standing at attention.

（一）握腕屈臂
1. Bend your arms and grab a wrist:

兩臂屈於胸前。右手握拳上指。左手握於右腕上。以助其力。
Your arms bend in front of your chest, your right hand making an upward-pointing fist, your left hand grabbing your right wrist to increase the strength of the position. See drawing 33:

（注意）
Points for attention:
上體直立。不可前俯後仰。
Your upper body should be upright, not be leaning forward or back.
（功用）
Function:
本動作為上肢運動。
This movement exercises the arms.

（二）探拳下打
2. Extend the fist and strike downward:

左腿前進一步。左膝屈作左弓箭步。上體向前深出。同時右拳向前斜下方打出。至拳上端能着地為止。右臂伸直。左手仍握右腕上。
Your left foot advances a step and the knee bends, making a left bow & arrow stance, your upper body reaching forward, as your right fist strikes out diagonally forward and downward until it touches the ground, your right arm straightening, your left hand still holding your right wrist. See drawing 34:

（注意）
Points for attention:
作弓箭步時。踏出之腿。儘力前屈。後腿儘力伸直。
When you go into the bow & arrow stance, your left leg bends as much as it can and your right leg straightens as much as it can.
（功用）
Function:
本動作為腰部運動。以全身之力。注於一拳。使支柱之。故能增長腕力也。
This movement exercises the waist. It also concentrates the strength of the whole body into the fist to make the arm into a supporting pillar and thereby increasing wrist strength.

（三）還原立正
3. Return to standing at attention:

兩臂放下。左腿收回與右腿靠攏。還原立正式。（二）（二）（三）與（一）（二）（三）動作同。惟右手握左腕。右腿屈膝前進耳。
Your arms lower as your left foot withdraws to stand next to your right foot, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十式　靑龍擺尾式
Exercise 10: BLUE DRAGON SWINGS ITS TAIL

（動作）左右各五動
Five movements:
（一）側推掌
1. Your palms push out to the left.
（二）揉身架打
2. Twisting your torso, prop up and hit.
（三）領手右擺掌
3. Your left palm draws in, swinging across to the right.
（四）領手左擺掌
4. Your left palm draws in, swinging across to the left.
（五）還原立正
5. Return to standing at attention.

（一）側推掌
1. Your palms push out to the left:

左腿側進一步。屈膝作左弓箭步。兩手作掌。向左推出與肩平。立掌作腕。右臂在左肘下與左臂平行。上體半面向左轉。
Your left leg advances to the side and the knee bends, making a left bow & arrow stance, as your hands push out to the left, the palms upright, the wrists sitting, your right forearm below your left elbow and level with your left shoulder, your torso body turning halfway to the left. See drawing 35:

（注意）
Points for attention:
向左右推出時。身手腿各動作務須一致。
When pushing out to the side, your torso, hands, and legs should all work in unison.
（功用）
Function:
本動作係平均運動。為拳術基本姿勢。幷練習樁步。
This movement exercises all parts equally, as well as training the bow & arrow stance, this being a fundamental position in boxing arts.

（二）揉身架打
2. Twisting your torso, prop up and hit:

左臂向上高舉。微屈於頂上。左掌心轉向上。右臂向前打出伸直。右手立掌坐腕。掌心吐力。上體向左轉正。目前視。
Your left arm rises over your head, the elbow bending, the palm turning over to be facing upward, as your right hand strikes out forward, the arm straightening, the palm upright, the wrist sitting, power expressing at the center of the palm, your upper body turning to the left. Your gaze is forward. See drawing 36:

（注意）
Points for attention:
姿勢宜正確。掌心吐力前打。
The posture should be solidly structured. Striking power should be expressed at the palm.
（功用）
Function:
本動作為肩背運動。臂架敵肘後。進掌前擊。
This movement exercises the shoulders and back, and also trains the technique of one arm propping up behind an opponent’s elbow and the other palm striking forward.

（三）領手右擺掌
3. Your left palm draws in, swinging across to the right:

上體向右後轉。右腿屈膝。左腿伸直。兩足尖隨之後轉。作右弓箭步樁。同時左臂向後伸直與肩平。向右方擺掌。運行至與鼻端對準為止。掌心向上。右臂屈於胸前。右手立掌置於左腋下。目視左掌。
Your body turns around to the right, your feet pivoting to the rear, your right knee bending, left leg straightening, to make a right bow & arrow stance, as your left palm swings across to the right at shoulder level, extending to the rear, until in line with your nose, the palm facing upward, your right arm bending in front of your chest, the hand placed below your left armpit with the palm upright. Your gaze is toward your left palm. See drawing 37:

（注意）
Points for attention:
擺掌時。掌鋒宜用力。身手腿各動作務須一致。
As your palm swings across, strength should be expressed at the heel of the palm. Your body, hands, and legs should be moving in unison.
（功用）
Function:
本動作為腰部兼肩背運動。引領敵臂使之前跌。
This movement exercises the waist, shoulders, and back. It is a technique of drawing in the opponent’s arm to cause him to topple forward.

（四）領手左擺掌
4. Your left palm draws in, swinging across to the left:

上體向左轉。左腿屈膝。右腿伸直。兩足尖隨之後轉。作左弓箭步樁。同時左臂向左方擺掌。運行至與鼻端對準為止。左掌翻轉。掌心向下。右手仍置左腋下。目前視。
Your body turns around to the left, your feet pivoting to the rear, your left knee bending, right leg straightening, to make a left bow & arrow stance, as your left palm now swings across to the left to again be in line with your nose, the palm turning over to be facing downward, your right hand staying below your left armpit. Your gaze is forward. See drawing 38:

（注意）
Points for attention:
與（三）動同。
Same as in movement 3.
（功用）
Function:
與（三）動同。
Same as in movement 3.

（五）還原立正
5. Return to standing at attention:

兩臂放下。左腿收回與右腿靠攏。還原立正。（二）（二）（三）（四）（五）與（一）（二）（三）（四）（五）動作同。惟先向右作側推掌耳。
Your arms lower and your left foot withdraws to stand next to your right foot, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十一式　左右騎馬式
Exercise 11: LEFT & RIGHT MOUNTING A HORSE

（動作）左右各五動
Five movements:
（一）手叉腰
1. Put your hands at your waist.
（二）腿前舉
2. A leg rises forward.
（三）足尖上翹
3. The toes point upward.
（四）騎乘式
4. Get into a chariot-riding posture.
（五）還原立正
5. Return to standing at attention.

（一）手叉腰
1. Put your hands at your waist:

兩手叉腰。倂足直立。
Your hands are placed at your waist, your legs standing straight. See drawing 39:

（注意）
Points for attention:
身體立直。不可動搖。
Your body stands straight and should not wobble.
（功用）
Function:
兩手叉腰。練習他種動作時。可免上體搖動。
Placing the hands at the waist, which is maintained through the rest of the movements in this exercise, can help prevent the upper body from wobbling.

（二）腿前舉
2. A leg rises forward:

左腿向前平舉。足面崩直。
Your left leg rises forward until at hip level, the top of the foot pointing straight. See drawing 40:

（注意）
Points for attention:
腿舉起。足尖、膝蓋、與胯宜成水平。上體不可前俯後仰。
Once your left leg has lifted up, the toes and knee should be at hip level. Your upper body should not be leaning forward or back.
（功用）
Function:
本動作為下肢運動。練習彈腿術之舉腿。
This movement exercises the legs, training the action of the leg rising – the initial motion of a snapping kick.

（三）足尖上翹
3. The toes point upward:

左足尖翹起。足踵用力前蹬。
Your left toes lift up, the heel strongly pressing forward. See drawing 41:

（注意）
Points for attention:
足尖翹起。上體仍不可動搖。右腿在下宜崩直勿屈。
As the toes lift up, your upper body should not wobble and your right leg should not bend.
（功用）
Function:
本動作為足關節之運動。練習拳術中腿部之收胯。
This movement exercises the ankles and also develops strength in the thighs for kicking techniques.

（四）騎乘式
4. Get into a chariot-riding posture:

左腿向左擺。至左側方落地。兩膝屈。蹲作騎乘式步樁。
Your left leg swings out to the left and comes down to the left side, then your knees bend, and you squat down into a chariot-riding posture. See drawing 42:

（注意）
Points for attention:
作騎乘式時。兩膝蓋不可過足尖線之外。
When you squat down, your knees must not go beyond your toes.
（功用）
Function:
本動作為膝關節及胯關節之運動。練習拳術之蹲身法。
This movement exercises the knees and hips, and also trains the body for boxing techniques that involve squatting down.

（五）還原立正
5. Return to standing at attention:

兩手放下。兩腿伸直。左足收回還原立正式。（二）（二）（三）（四）（五）與（一）（二）（三）（四）（五）動作均同。惟右腿向前平舉耳。
Your hands lower as your legs straighten and your left foot pulls in next to your right foot, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十二式　燕子啅水式
Exercise 12: SWALLOW TAKES UP WATER

第一段
(Part 1)

（動作）四動
Four movements:
（一）兩手交叉
1. Cross your hands.
（二）右分手式
2. Spread your hands to the right.
（三）兩手交叉
3. Cross your hands.
（四）左分手式
4. Spread your hands to the left.

（一）兩手交叉
1. Cross your hands:

兩手腕相撘交叉於胸前。左手在內。右手在外。左手心向右。右手心向左。
Your wrists cross in front of your chest, left hand on the inside, right hand on the outside, left palm facing to the right, right palm facing to the left. See drawing 43:

（注意）
Points for attention:
上體宜直立不可前傾。
Your upper body should be upright, not leaning forward.
（功用）
Function:
本動作係兩小臂上舉。為肘關節之運動。
This movement instills in the forearms an instinct for rising up and also exercises the elbows.

（二）分手式
2. Spread your hands to the right:

左腿向右前斜方進一步。屈膝作左弓箭步樁。同時兩臂分開。右臂向右前斜上方伸直。掌心向上。左臂向左後斜下方伸直。掌心向下。上體左轉微前傾。頭左後轉視左手。
Your left foot advances to the right corner and the knee bends to make a left bow & arrow stance as your arms spread apart, your right arm extending upward to the forward right, the palm facing upward, your left arm extending upward to the left rear, the palm facing downward, your upper body turning to the left and slightly leaning forward. Your gaze is toward your left hand. See drawing 44:

（注意）
Points for attention:
上體不可過於前傾。作弓箭步後足踵不可翹起。前膝蓋前屈之度。不可逾足尖線之外。手足身運動均須一致。
Your upper body must not lean forward too far. When you get into the bow & arrow stance, your rear heel must not rise up and your right knee must not go beyond the toes. Your hands, feet, and body should all act in unison.
（功用）
Function:
本動作為腰部運動。又可作平均運動。可按拳術剪手法應用。
This movement mainly exercises the waist, but can also work all parts equally. As a boxing arts maneuver, it is similar to the technique of SCISSORING HANDS.

（三）兩手交叉
3. Cross your hands:

左腿收回靠攏。左臂亦屈回。兩腕仍相撘。還原兩手交叉式。惟右手在上。左手在下。
Your left foot withdraws to stand next to your right foot as your arms bend so that your wrists are again touching, returning you to the position of the hands crossing, except now with your right hand on the inside, left hand on the outside.
（注意）及（功用）
Points for attention & function:
均與（一）動同。
Same as in movement 1.

（四）左分手式
4. Spread your hands to the left:

與（二）動同。惟右腿向左前斜方進。兩手分開。左臂向左前斜上方伸直。右臂向右後斜下方伸直耳。
Same as in movement 2, except on the other side, your right foot advancing to the left corner as your hands spread apart, your left arm extending upward to the forward left, your right arm extending downward to the right rear.
（注意）及（功用）
Points for attention & function:
均與（二）動作同。
Same as in movement 2.

第二段
(Part 2)

（動作）有四
Four movements:
（一）右撲面掌
1. Perform a right palm strike to the face.
（二）兩手伏地
2. Touch your hands to the ground.
（三）左撲面掌
3. Perform a left palm strike to the face.
（四）兩手伏地
4. Touch your hands to the ground.

（一）右撲面掌
1. Perform a right palm strike to the face:

身體左轉。左腿前進一步。屈膝作左弓箭步。同時左臂屈於左肋傍。手心向上。右臂舉起。右手向前打出。橫掌手心向前。
Your body turns to the left, your right foot advances a step, and the knee bends to make a left bow & arrow stance as your left arm bends beside your left ribs, the palm facing upward, and your right hand strikes out forward, the palm facing forward. See drawing 45:

（注意）
Points for attention:
上體宜直立不可前傾。
Your upper body should be upright and not leaning.
（功用）
Function:
本動作為平均運動。應用略如太極拳之高探馬式。
This movement exercises all parts equally. The movement is somewhat similar to the Taiji Boxing technique of REACHING OUT TO THE HORSE.

（二）兩手伏地
2. Touch your hands to the ground:

上體向前深屈。兩臂伸直向下落。至兩掌著地為止。
Your upper body bends forward, your arms extending downward until your palms are on the ground. See drawing 46:

（注意）
Points for attention:
上體前屈。頭宜抬起。否則難免腦充血之害。後足踵不可翹起。背如砥之平。
As your upper body bends forward, your head should lift up to keep you from getting dizzy and falling forward. Your rear heel must not lift up. Your back should be as flat as a whetstone.
（功用）
Function:
本動作為腰部運動。為拳術中練習身法最妙之術。
This movement exercises the waist and prepares the body to perform the more imaginative kinds of boxing techniques.

（三）左撲面掌
3. Perform a left palm strike to the face:

上體徐徐直立。向右後轉身。右腿屈膝。左腿伸直。兩足尖隨之右後轉。同時兩臂舉起。右臂由上向下屈於右肋傍。右手心翻轉向上。左臂向前伸直。左手橫掌向前推。作左撲面掌式。
Your upper body slowly straightens up and you turn around to the right, your feet pivoting to point the toes behind you to the right, your right knee bending, left leg straightening, as your arms rise up, your right arm bending beside your right ribs, the palm turning over to be facing upward, your left arm extending forward, the palm pushing out.
（注意）
Points for attention:
手、臂、腿與身體後轉。動作均須一致。
As you turn around, the actions of your body, legs, arms, and hands must all be in unison.
（功用）
Function:
本動作為腰部運動。
This movement exercises the waist.

（四）兩手伏地
4. Touch your hands to the ground:

上體向前深屈。兩臂伸直向下落。至兩掌著地為止。
Your upper body bends forward, your arms extending downward until your palms are on the ground.
（注意）
Points for attention:
與（二）動同。
Same as in movement 2.
（功用）
Function:
與（二）動同。
Same as in movement 2.

第三段
(Part 3)

（動作）有二
Two movements:
（一）右撲面掌
1. Perform a right palm strike to the face.
（二）左撲面掌
2. Perform a left palm strike to the face.

（一）右撲面掌
1. Perform a right palm strike to the face:

上體向左轉。左腿前進半步。足尖點地。作左丁虛步樁。兩腿微屈。同時左臂屈於胸前。手心向上。右手向前打出。橫掌掌心向前。兩手若抱球狀。
Your upper body turns to the left and your left foot advances a half step, touching down with the toes, to make a left empty stance, both knees bending, as your left arm bends in front of your chest, the palm facing upward, and your left hand strikes out forward, the palm facing forward, your hands positioned as though holding a ball. See drawing 47:

（注意）
Points for attention:
全身體重均寄右腿上。左腿僅點地而已。手足之起落。均須一致。
The weight shifts entirely onto your right leg, your left foot only touching down with the toes. Your hands rising into place and your front foot coming down should be done in unison.
（功用）
Function:
本動作為上肢肩背及腰部運動。
This movement exercises the arms, shoulders, back, and waist.

（二）左撲面掌
2. Perform a left palm strike to the face:

左足落地。右足踵舉起。作右丁虛步樁。上體向右後轉。右臂由上向下撤屈臂於胸前。手心向上。左手橫掌向前打出。手心向前。兩手若抱球狀。
Your left foot comes down [with the toes turned inward] and your right heel lifts up [the foot turning outward] to make a right empty stance, your body turning around to the right rear, as your right arm bends and lowers in front of your chest, the palm facing upward, and your left hand strikes out forward, the palm facing forward, your hands positioned as though holding a ball.
（注意）
Points for attention:
與（一）動同。惟全身重點寄於左腿上。
Same as in movement 1, except with the feet reversed.
（功用）
Function:
與（一）動同。
Same as in movement 2.

第四段
(Part 4)

（動作）左右各二動
Two movements:
（一）舉臂屈腿
1. Raise an arm and bend a leg.
（二）還原立正
2. Return to standing at attention.

（一）舉臂屈腿
1. Raise an arm and bend a leg:

右臂舉起。大臂與肩平。小臂立於左耳傍。左手立掌掌心向左。右臂橫屈於胸前右手作拳拳心向內。同時右腿屈膝向後上方舉起。目視右足踵。
Your right arm rises up, the upper arm rising to shoulder level, the forearm vertical beside your left ear, the palm upright and facing to the left, and your left arm bends across in front of your chest, the hand becoming a fist, the center of the fist facing inward, as your right knee bends, the lower leg rising up behind you. Your gaze is toward your right heel. See drawing 48:

（注意）
Points for attention:
腿舉起時。上體不可過於前傾。
When your right leg rises, your upper body must not lean forward too far.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（二）還原立正
2. Return to standing at attention:

兩臂右腿放下還原立正。（三）（四）與（一）（二）動作均同。惟左右互換。
Your arms and right leg lower, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十三式　虎奔人身式
Exercise 13: TIGER LUNGES AT A MAN

（動作）有六
Six movements:
（一）抱肘
1. Wrap your elbows back.
（二）屈膝手伏地
2. Bend a knee and bring your hands to the ground.
（三）右腿後撤
3. Your right leg withdraws.
（四）上體後撤前衝
4. Your upper body pulls back and then rushes forward.
（五）右腿還原
5. Your right leg returns forward.
（六）還原立正
6. Return to standing at attention.

（一）抱肘
1. Wrap your elbows back:

兩臂屈於肋傍作抱肘式。
Your arms bend beside your ribs, making the position of the elbows wrapping back.

（二）屈膝手伏地
2. Bend a knee and bring your hands to the ground:

右腿前進一步屈膝作右弓箭步樁。同時上體向前屈。兩臂向下伸直。兩手掌著地。
Your right foot advances a step and the knee bends to make a right bow & arrow stance as your upper body bends forward, your arms reach downward, and your palms touch the ground. See drawing 49:

（注意）
Points for attention:
上體前屈。頭宜抬起。
As your upper body bends forward, your head should lift up.
（功用）
Function:
本動作為腰部背部運動。療治腰胯諸疾。
This movement exercises the waist and back, and can treat ailments of the waist and hips.

（三）右腿後撤
3. Your right leg withdraws:

右腿後撤伸直。與左腿倂齊靠攏。
Your right leg extends behind you to be placed next to your left leg. See drawing 50:

（注意）
Points for attention:
臂宜伸直。腰部宜用力挺直。
Your arms should be straight. Your waist should exert strength to in order for your body to straighten.
（功用）
Function:
本動作為下肢運動。
This movement exercises the legs.

（四）上體後撤前衝
4. Your upper body pulls back and then rushes forward:

身向後撤。兩臂屈身向前攢出兩臂再徐伸直。
Your body pulls back, your arms bending, then shoots out forward again, your arms slowly straightening.

（注意）
Points for attention:
身宜挺直。兩手着力。
Your body should be straight. Your hands put forth strength.
（功用）
Function:
本動作為肩背運動。增加兩膀膂力。
This movement exercises the shoulders and back, and increases arm strength.

（五）右腿還原
5. Your right leg returns forward:

右腿前進一步。仍還原屈膝手伏地姿勢。
Your right leg advances back to where it was, the knee bending, your hands still on the ground.

（六）還原立正
6. Return to standing at attention:

右腿撤回。上體直立。還原立正姿勢。
Your right foot withdraws and your upper body straightens up, returning you to the position of standing at attention.

–

第十四式　陳搏大睡式
Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP

（動作）左右各五動
Five movements:
（一）舉臂屈腿
1. Raise an arm and bend a leg.
（二）上體側傾
2. Your upper body leans to the side.
（三）立身兩手上托
3. Stand up and prop up with your hands.
（四）提拳下翼
4. Your fists lift up with your forearms hanging down like wings.
（五）還原立正
5. Return to standing at attention.

（一）舉臂屈腿
1. Raise an arm and bend a leg:

右臂舉起。大臂與肩平。小臂立於左耳傍。左手立掌。掌心向左。左臂橫屈於胸前。右手作拳。拳心向內。同時右腿屈膝向後上方舉起。目視右足踵。
Your right arm rises until the upper arm is at shoulder level, the forearm upright beside your left ear, the palm upright and facing to the left, your left arm bending across in front of your chest, the hand making a fist, the center of the fist facing inward, as your right knee bends and the foot rises up behind you. Your gaze is toward your right heel. See drawing 51:

（注意）
Points for attention:
腿舉起時。上體不可過於前傾。兩臂屈伸時。切勿貼身。
When your right leg rises, your upper body must not lean too far forward. The bending of your arms should not bring them all the way in so that they are touching your body.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（二）上體側傾
2. Your upper body leans to the side:

右腿向右側方落一步。右膝屈。左手伸直。作丁八步樁。同時上體向右側方屈。右手下落經腹前自右下舉起。頭右屈枕於右手掌上。左手下落伏於右膝蓋上。目視左斜上方。
Your right foot comes down to the right side and the knee bends, your left leg straightening, your feet forming a ninety-degree angle, as your upper body leans to the right side, your right hand lowering past your belly, arcing to the right, and rising up, your head leaning to the right and pillowing on your right palm, your left hand coming down onto your right knee. Your gaze goes diagonally upward to the left. See drawing 52:

（注意）
Points for attention:
身體側傾。宜正向側方。不可前俯後仰。以免傾跌。手足動作均須一致。
As your body leans to the side, it should go straight to the side, not leaning forward or back, thereby keeping you from losing your balance. Your arms and legs must move in unison.
（功用）
Function:
本動作為軀側運動。
This movement exercises the sides of the body.

（三）立身兩手上托
3. Stand up and prop up with your hands:

右腿向左靠攏與右腿倂齊。上體及頭復原。同時兩臂下落。分向左右側舉。伸直與肩平時。兩臂在屈。兩肘相倂與肩寬。與兩大臂與肩平。兩小臂直立。兩手掌上翻。（指尖向外兩腕門相對）向上托至左右兩額上為止。
Your right foot draws in to stand next to your right foot, your torso and head again facing forward, as your arms lower, spread apart to the sides, and rise up. Once your arms are extended straight at shoulder level, your elbows bend and your forearms stand upright, palms facing upward, fingers pointing outward, wrists aligned with each other, your hands propping up until to the sides of your forehead. See drawing 53:

（注意）
Points for attention:
肩宜垂。掌心用力上托。
Your shoulders should hang down. As your hands prop up, strength expresses in the center of the palms.
（功用）
Function:
本動作為上肢運動。
This movement exercises the arms.

（四）提拳下翼
4. Your fists lift up with your forearms hanging down like wings:

兩手下落向左右分至肋傍。兩手握拳。拳心向後。兩肘尖向上提與肩平。兩小臂向下垂直於兩肋傍。
Your hands lower and spread apart to the sides at rib level, becoming fists, the centers of the fists facing to the rear, your elbows rising to shoulder level, your forearms hanging straight down. See drawing 54:

（注意）
Points for attention:
肩勿上聳。兩小臂及手宜用力向左右分。與肘成直角。雙臂上提。
Your shoulders should not rise up. Your forearms and hands spread apart to the sides with strength. Your arms are bent to form right angles.
（功用）
Function:
本動作為肩部運動。
This movement exercises the shoulders.

（五）還原立正
5. Return to standing at attention:

兩臂放下。還原立正式。（二）（二）（三）（四）（五）與（一）（二）（三）（四）（五）姿勢動作均同。惟向左行之。
Your arms lower, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十五式　父子三請禮式
Exercise 15: THREE SALUTATIONS BETWEEN FATHER & SON

（動作）左右各五動
Five movements:
（一）左抱拳
1. Turn to the left with wrapping fists.
（二）右抱拳
2. Turn to the right with wrapping fists.
（三）進步冲拳
3. Advance with thrusting punches.
（四）轉身開弓
4. Turn around, drawing a bow.
（五）還原立正
5. Return to standing at attention.

（一）左抱拳
1. Turn to the left with wrapping fists:

由立正左足前進半步。兩臂舉起。平屈於胸前。兩手作拳。拳心向內。同時上體向左轉。
From standing at attention, your left foot advances a half step as your arms rise up and bend in front of your chest, your hands becoming fists, the centers of the fists facing inward, your upper body turning to the left. See drawing 55:

（注意）
Points for attention:
上體轉時下肢勿動。
As your upper body turns, your legs should not move.
（功用）
Function:
本動作為軀側兼腰部運動。
This movement exercises the sides of the body and the waist.

（二）右抱拳
2. Turn to the right with wrapping fists:

右足再前進半步。同時上體向右轉。兩臂仍平屈於胸前。
Your right foot then advances a half step as your upper body turns to the right, your arms remaining bent in front of your chest. See drawing 56:

（注意）
Points for attention:
與（一）動同。
Same as in movement 1.
（功用）
Function:
與（一）動同。
Same as in movement 1.

（三）進步冲拳
3. Advance with thrusting punches:

左足前進一步。屈膝作左弓箭步樁。同時上體復正。兩臂向前伸直與肩平。兩拳相倂。手心相對。
Your left foot advances and the knee bends, making a left bow & arrow stance, as your torso returns to facing squarely forward and your arms extend forward at shoulder level, your fists next to each other, the centers of the fists facing toward each other. See drawing 57:

（注意）
Points for attention:
上體不可前傾。肩宜鬆。
Your upper body must not lean forward. Your shoulders should loosen.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（四）轉身開弓
4. Turn around, drawing a bow:

兩腿不動。兩臂向左後方舉起與肩平。兩拳分開。右拳與左臂臂彎處接近。同時上體向左轉。再向前傾。作轉身開弓式。目視左拳。
With your feet staying where they are, your arms rise up to the left rear, your fists spreading apart so that your right fist is next to your left elbow, as your upper body turns to the left and leans forward. Your gaze is toward your left fist. See drawing 58:

（注意）
Points for attention:
上體轉身前屈。下肢宜用力站穩。以免傾跌。
As your upper body turns and bends forward, your lower body should put extra strength into standing stably in order to keep you from toppling.
（功用）
Function:
本動作為腰部運動。
This movement exercises the waist.

（五）還原立正
5. Return to standing at attention:

上體直立。兩臂放下。右足前進與左足靠攏。還原立正式。（二）（二）（三）（四）（五）與（一）（二）（三）（四）（五）動作姿勢均同。惟先向右作右抱拳式。
Your body straightens up, your arms lowering, as your right foot comes forward to stand next to your left foot, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

–

第十六式　鯉魚挺身式
Exercise 16: CARP FLIPS OVER

（動作）有八
Eight movements:
（一）豎臂伏臥
1. Squat down with your arms bracing.
（二）兩腿後伸
2. Your legs extend to the rear.
（三）身體翻轉
3. Your body turns over.
（四）身體還原
4. Your body turns back to where it was.
（五）兩腿收回
5. Your legs pull in.
（六）身體直立
6. Your body stands up.
（七）提肘體後屈
7. Lift your elbows and arch your torso back.
（八）還原立正
8. Return to standing at attention.

（一）豎臂伏臥
1. Squat down with your arms bracing:

由立正式。兩腿儘力屈膝。上體微前傾。兩臂下伸伸直。兩手掌著地。矩離與肩寬相等。兩手指相對。
From standing at attention, your legs bend all the way down, your upper body slightly leaning forward, your arms reaching down until your palms are on the ground, your hands shoulder width apart, the fingers pointing toward each other. See drawing 59:

（注意）
Points for attention:
頭勿垂。胸勿縮。臂宜伸直。
Your head should not droop. Your chest should not cave in. Your arms should be straight.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（二）兩腿後伸
2. Your legs extend to the rear:

兩腿向後伸直。足尖著地。身體正直。臂與身體成直角。與虎奔人身第（三）動姿勢同。
Your legs extend to the rear, touching down with the toes, your body straightening so that your arms and body are almost making a right angle. It is the same as movement 3 of Exercise 13.
（注意）
Points for attention:
腰部宜用力挺直。兩臂兩腿宜伸直。
Your waist should exert strength to straighten. Your arms and legs should be straight.
（功用）
Function:
本動作為下肢運動。
This movement exercises the legs.

（三）身體翻轉
3. Your body turns over:

身體向右後方翻轉。右手隨之翻轉。仍伏於地上。胸向上挺。足尖著地。
Your body turns over to the right, your right hand coming away, going along with the turning of your body, and coming back down to the ground, your chest now facing upward, your feet now touching down fully. See drawing 60:

（注意）
Points for attention:
頭勿向後過垂。胸腹部宜儘力向上挺。兩腿坡直。足尖著地勿翹起。兩臂伸直。
Your head should not droop back. Your chest and belly should exert strength to bulge upward, your legs straightened along a diagonal line. Your feet should be flat on the ground, the toes not lifting up. Your arms are straight.
（功用）
Function:
本動作為胸腹部運動。
This movement exercises the chest and belly.

（四）身體還原
4. Your body turns back to where it was:

身體轉回。還原兩腿伸直姿勢。
Your body turns back to where it was, returning you to the position of your legs extended behind you.
（注意）
Points for attention:
與（二）動同。
Same as in movement 2.
（功用）
Function:
本動作為全身運動。
This movement exercises the whole body.

（五）兩腿收回
5. Your legs pull in:

兩腿收回。復原（一）動姿勢。
Your legs pull back in, returning you to the position in movement 1.
（注意）及（功用）
Points for attention & Function:
均與（一）動同。
Same as in movement 1.

（六）身體直立
6. Your body stands up:

上體直立。兩腿伸直。還原立正姿勢。
Your body stands up, your legs straightening, return you to the position of standing at attention.

（七）提肘體後屈
7. Lift your elbows and arch your torso back:

兩臂向前平舉。兩小臂屈於肩上。肘向上提。同時上體向後屈。
Your arms rise forward until at shoulder level, then bend so that the forearms go over your shoulders, and then your elbows lift up as your upper body arches back. See drawing 61:

（注意）
Points for attention:
體向後屈。下肢勿動搖以免傾跌。
As your upper body arches back, do not let your legs wobble, keeping you from falling over.
（功用）
Function:
本動作為胸部運動。
This movement exercises the chest.

（八）還原立正
8. Return to standing at attention:

上體復正。兩臂放下。還原立正式。
Your upper body straightens up and your arms lower, returning you to the position of standing at attention.

–

第十七式　張遼獻袍式
Exercise 17: ZHANG LIAO PRESENTS A ROBE

（動作）左右各五動
Five movements:
（一）提肘舉腿
1. Lift your elbows and raise a foot.
（二）屈膝後坐
2. Bend a knee and sit back.
（三）兩掌前推
3. Push forward with both palms.
（四）屈臂平托
4. Bend your arms and prop up at shoulder level.
（五）兩臂放下
5. Your arms lower.

（一）提肘舉腿
1. Lift your elbows and raise a foot:

兩肘由側方向上提起。肘尖與肩平。兩小臂垂直向下。兩手手心向後。同時右腿屈膝後舉。
Your elbows rise up from your sides until at shoulder level, your forearms hanging down, your palms facing to the rear, as your right knee bends and the foot rises behind. See drawing 62:

（注意）
Points for attention:
腿舉起。上體不可前傾。低腿宜伸直勿屈。
When your foot rises, your upper body should not lean forward and your supporting leg should not bend.
（功用）
Function:
本動作為肩背兼下肢運動。
This movement exercises the shoulders, upper back, and lower legs.

（二）屈膝後坐
2. Bend a knee and sit back:

右腿向後落地。右膝深屈。身向下坐。左腿伸直。同時兩肘下落。靠近肋傍。兩掌立於兩肩傍。手心向前。
Your right foot comes down to the rear, the knee bends deeply, and your body sits down on it, your left leg straightening, as your elbows lower to your ribs and your hands lift up next to your shoulders, the palms facing forward. See drawing 63:

（注意）
Points for attention:
上體宜直立不可前俯後仰。腰部宜多用力。
Your upper body should be upright, not leaning forward or back, and your waist has to be exerting strength in order to do this.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（三）兩掌前推
3. Push forward with both palms:

左腿屈膝。右腿伸直。作左弓箭步樁。同時兩掌相前平推。立掌手心向前。
Your left knee bends and your right leg straightens, making a left bow & arrow stance, as your palms push straight ahead, the palms upright and facing forward. See drawing 64:

（注意）
Points for attention:
上體宜直立不可前傾。力由腋下達於手掌。臂宜微屈。兩腕距離與肩寬相等。
Your upper body should be straight, not leaning forward. Power goes from your armpits to your palms. Your arms should be slightly bent. Your wrists are placed at shoulder width.
（功用）
Function:
本動作為平均運動。
This movement exercises all parts equally.

（四）屈臂平托
4. Bend your arms and prop up at shoulder level:

左腿收回與右足靠攏。同時兩臂平屈於胸前。兩肘尖與肩平。兩手掌翻轉向上。
Your left foot withdraws to stand next to your right foot as your arms bend to bring your hands in front of your chest, the elbows at shoulder level, the palms turning over to be facing upward. See drawing 65:

（注意）
Points for attention:
肩勿上聳。腕宜平直。
Your shoulders should not rise up. Your wrists should be at shoulder level and straight.
（功用）
Function:
本動作為肩臂運動。練習腕力。
This movement exercises the shoulders and arms, and develops strength in the wrists.

（五）兩臂放下
5. Your arms lower:

兩臂放下還原立正式。（二）（二）（三）（四）（五）（與）（一）（二）（三）（四）（五）姿勢動作均同。惟左右互換。
Your arms lower, returning you to the position of standing at attention. (Then repeat the movements on the other side.)

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第十八式　金鈎掛玉甁式
Exercise 18: JADE VASE HANGING FROM GOLDEN HOOKS

（動作）有八
Eight movements:
（一）竪臂伏臥
1. Squat down with your arms bracing.
（二）兩腿前伸
2. Extend your legs forward.
（三）舉臂屈胸
3. Raise your arms and arch your chest back.
（四）上體前屈
4. Your upper body bends forward.
（五）上體復直
5. Your upper body straightens up.
（六）兩腿收回
6. Your feet withdraw.
（七）立身舉臂
7. Stand up and raise your arms.
（八）還原立正
8. Return to standing at attention.

（一）竪臂伏竪
1. Squat down with your arms bracing:

與鯉魚挺身式。第（一）動姿勢動作均同。
The posture and movement are the same as movement 1 of Exercise 16.

（二）兩臂前伸
2. Extend your legs forward:

臀部坐於地上。兩腿倂齊向前伸直。兩臂垂直兩肋傍。上體直立。
Sit down onto the ground and extend your legs forward, your arms hanging down beside your ribs, your upper body upright.

（三）舉臂屈胸
3. Raise your arms and arch your chest back:

兩臂向上高舉伸直。兩掌相對。同時胸向後屈。
Your arms rise high, stretching straight, the palms facing toward each other, as your chest arches toward the rear. See drawing 66:

（注意）
Point for attention:
胸向後仰。下肢勿動搖。
As your chest arches back, your legs should not move.
（功用）
Function:
本動作為胸部運動。
This movement exercises the chest.

（四）上體前屈
4. Your upper body bends forward:

上體前屈。兩臂落下。兩手伏於脚上。
Your upper body bends forward, your arms lowering, and your hands cover the tops of your feet. See drawing 67:

（注意）
Points for attention:
上體前屈。頭勿下垂。腰宜挺直。
As your upper body bends forward, your head must not droop and your lower back should remain straight.
（功用）
Function:
本動作為腰部運動。練習四肢及脚腕之力。
This movement exercises the waist, and also develops strength in the arms and legs, particularly working the ankles.

（五）上體復直
5. Your upper body straightens up:

上體直立。兩臂高舉。還原舉臂屈胸式。
Your upper body straightens up, your arms rising high, returning you to the position of raising your arms and arching your chest back in movement 2.

（六）兩腿收回
6. Your feet withdraw:

兩腿屈回。兩臂落下手掌伏地。還原竪臂伏臥姿勢。
Your feet withdraw as your arms lower and you put your palms on the ground, returning you to the position of squatting down with your arms bracing.

（七）立身舉臂
7. Stand up and raise your arms:

兩腿伸直。身體直立。同時兩臂向上高舉。兩手十指相合作鈎形。左足向左側一步。距離與肩寬。
Your legs straighten, your body standing up, as your arms rise up high, your hands making hook shapes, and your left foot steps out to the left side so that your feet are shoulder width apart. See drawing 68:

（注意）
Points for attention:
兩臂高舉宜伸直。胸宜挺出。
As your arms rise high, they should straighten and your chest should stick out.
（功用）
Function:
本動作為上肢運動。練習拳術提腕。
This movement exercises the arms, and also trains the boxing technique of lifting the wrists.

（八）還原立正。
8. Return to standing at attention:

兩臂落下。手指伸開。左足靠攏。還原立正式。（完）
Your arms lower, your fingers extending, and your left steps next to your right foot, returning you to the position of standing at attention. (This concludes the exercises.)

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