1. Starting position: take a step; clap your hands; bend your knees and press down;

2. Part the mane of the left and right wild horses (three movements left and right): shift the center of gravity to the left leg and buckle the right foot; Shift the center of gravity to the right leg, close the foot and hold the ball; turn the waist and move the hip; sink and step out; lunge and spread the palm; sit back and raise the foot; swing the hand and foot; close the foot and hug the ball; sink and step out; lunge and split the palm;

3. The White Crane Spreads its Wings: sink; follow half a step and turn left at the waist to hug the ball; turn right at the waist and raise the palms; turn left at the waist and step forward with the palms open;

4. Hold the knees to the left and right and bend the steps ( Three movements (left and right): Turn left and pass the right hand in front of the face; turn right and hold the palm in front of the waist; turn right and pass the left hand in front of the face, retract the feet and raise the palms; turn the waist and hips; sink and step out; hug the knees and push the palms; sit back and raise the feet; wave the hands. Feet; retract the feet and raise the palms; turn the waist and hips; sink and step out; hug the knees and push the palms;

5. Wave the pipa: sink down, follow half a step and press the palms; sit back, turn right and move the waist flat ; Turn left with waist and elbows together and push forward in a virtual step;

6. Back-curl humerus (four left and right movements): Rotate your right hand and step down in an arc and raise your palm; rotate to look forward; retract your hands and feet, step back and push your palm; The left hand steps down and raises the palm; rotate and look forward;

Seven and eight, grasp the bird's tail from left to right (two movements): retract the feet to hold the ball; turn the waist and hips; sink and step out; lunge Palm; extend arms with both hands; sit back and stroke; turn waist and place hands; lunge forward and squeeze forward; wear and spread; sit back and raise feet; strap hands at chest height, lower to waist height, push palms downward and upward; sit back and raise feet; turn waist Buckle the feet; repeat - 2 moves;

9. Single whip: sit back and buckle the right foot, press with the left hand and the right hand while turning the waist left; turn the waist right to change the palm; retract the feet and push the grappling hook outward with the rotating arm; turn Turn your waist to your hips, sink down and step out; lunge and push your palms; note: the waist is leading, and the waist is moved first and then the hands are moved. They can be at the same time, but the hands cannot lead the waist.

10. Cloud Hand: Sit back and press the palm; turn right at the waist, buckle the feet, rotate and push out; follow the step to the left cloud; retreat to the right cloud; follow the step to the left cloud; retreat to the right cloud; follow the step to the left cloud;

Note: Use the belt to hold hands; do not appear "eight-footed" or the distance between the two feet is too narrow when walking side by side;

11. Single whip: turn right and push the hook outward from the waist (raise the hook Left heel); turn your waist and hips; sink down and step out; lunge, rotate and push your palms;

12. High exploration horse: follow half a step; loosen your hook and look at your palms; turn your waist to the left and push your palms with a virtual step;

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13. Kick your feet right: turn right and place your palms on your waist: turn your waist left and adjust your pace; lunge and press your palms; raise your knees and kick your feet;

14. Double peaks piercing your ears: Retract the feet; rotate the hands to both sides of the knees; sink the supporting leg; sink and step out; retract the hands and make a fist; lunge and punch;

15. Turn around and kick your feet left: sit back and raise your feet; turn and buckle Feet; sit back and grind the feet; lift the knees and hug; kick the feet to break up;

16. Independent lower left posture: retract the feet, pass the left hand in front of the face, and grasp the hook tip of the right hand downward; sink first and then step back to continue Look at the hook; turn your waist and step forward to pierce your palms; lunge and raise your palms; independently raise your palms and push them outward slightly (elbows and knees are together); Butt the sole of the foot inward); lower the right heel and pass in front of the right hand, lift the left heel and crush the left foot and grab the hook with the left hand; sink first and then step back, then lunge and continue to look for the hook; step forward and turn around the waist to pierce the palm; lunge and lift the palm; lift the palm independently , push out slightly (elbows and knees are included);

18. Shuttle left and right: sink and step out; retract your feet to hold the ball; turn your waist to spin the ball; sink and step out; lunge and push frame; sit back Cross your feet; turn your waist and swing your feet slightly; retract your feet to hold the ball; turn your waist to spin the ball; sink and step out; lunge and push the frame;

19. Seabed Needle: sink and half step (right hand rotation at the waist, with the palm facing up); sit back and raise the right hand to the ear (press the left hand in front of the right abdomen); turn left to the waist and take a virtual step with the palm; Lift the fingertips of the left hand upward (put the fingertips of the right hand on the pulse point of the right hand); sink down and step out; push the frame with a lunge; Make a fist (the eye of the fist rushes towards the left abdomen); step forward to move the fist; move the fist, swing the feet, swing both hands; step forward to block the palm; sit on the hips, lunge, rotate and beat;

Twenty-two, Ru Feng Seemingly closed: hands spread open; sit back and raise the feet; strap the hands at chest height, lower to waist height, push the palms downward, upward and forward;

Twenty-three, cross hands: sit back and raise the feet; turn the waist and buckle the left Place the right foot with the foot; open the hands; move the center of gravity to the left leg and clasp the right foot; retract the foot and open the standing step to hold the cross hand; Left foot restored.

Extended information:

Key points

Virtual collar support: the head and neck seem to be lifted upwards and kept upright. They should be loose but not stiff before turning. The strength is upright. , the body's center of gravity can remain stable. Hold the chest and pull up the back, sink the shoulders and drop the elbows: refers to the posture of the chest, back, shoulders and elbows. The chest should be held but not raised, the shoulders should be sunk instead of shrugged, the elbows should be drooped instead of raised, and the whole body should be relaxed naturally. ?

The hands and eyes correspond to each other, with the waist as the axis, moving like a cat, and clearly distinguishing reality from reality: it means that when punching, the up and down must be echoed and integrated into one, and the movements are required to come from the intention, originate from the waist, and move with the hands. Turn your eyes with your hands, clearly distinguish between lunges and empty steps of both lower limbs and alternate them. Practice until your legs are strong and move slowly and slowly without making any sound.

The mind and body follow each other, and the intention does not use force: it must not be understood one-sidedly. If the boxing is soft, the body does not heat up or sweat after a set of punches, and the heart rate does not change much, then the effect of boxing will be lost. The correct understanding should be to use thoughts to induce body movements, and use force at will. Although the force is very strong, it is not visible on the outside, that is, the force is used secretly according to the intention.

The mind and Qi are in harmony, and the Qi sinks into the Dantian: that is, the intention and breathing should be coordinated. Breathing should be done abdominally, and the inhalation and exhalation should match the opening and closing of the movements.

Seek stillness while moving, and combine movement and stillness: that is, the limbs are moving but the brain is quiet, and the mind should be focused on boxing. The so-called body moves outside and the mind is calm inside.

The movements are even and continuous: it means that the speed of each move is even, and the movements are continuous, and the muscles in all parts of the body are relaxed, coordinated and closely connected.