编著：彭文

来源：赵堡太极拳

趙堡太極拳傅統七十五式套路名稱及套路

1起式

Commencing Form

2金剛式（含搬攔錘1

Buddha's Warrior Attendant Pounds Mortar

3懶扎衣式

Lazy about Tying Coat

4 白鶴亮翅式

White Crane Spreads Its Wings

5單鞭式

Single Whip

6金剛式（含搬攔錘）

Buddha's Warrior

7白鶴亮翅式（侧方）

White Crane Spreads Its Wings

8 斜形式

Walking Obliquely

9托槍敗勢式（又名叉步躍步）

Holding the Spear and Staggering

10斜形式

Walking Obliquely

11托槍敗勢式I又名叉步躍步）

Holding the Spear and Staggering

12躍步金剛式

Buddha's Warrior Attendant Pounds Mortar

13懷中抱月式

 Holding the Moon Before the Chest

14伏虎式（又名打虎拳）

Hitting the Tiger

15擒拿串錘式

Grappling and Continuing to Punch

16肘底藏錘式

Fist Under Elbow

17倒卷肱式

Step Backward and Whirl Arms

18白鶴亮翅式I侧方）

 White Crane Spreads Its Wings

19斜形式

 Walking Obliquely

20  閃通背式（含倒掃堂）

 Flashing the Arms

21白鶴亮翅式

 White Crane Spreads Its Wings

22單鞭式

Single Whip

23雲手式

Cloud Hands

24左高探馬式

Hi曲Pat on Horse

25右插腳式

Setting in Right Foot

26右高探馬式

High Pat on Horse

27左插腳式

Setting in Left Foot

28左卷腳蹬根式

Curve Left Leg and Kick with the Left Heel

29青龍探海式（又名一步一錘）

Green Dragon Investigates the Sea

30翻身二起腳式

Flipping-Body Double Foot Raise

31分門樁抱膝式

Open-Door Pillar Holding Knee

32鷂子翻身式（又名喜鵲登枝）

Hawk Tums Body

33右卷腳蹬根式

Curve Right Leg and Kick with the Right Heel

34分馬掌式

Open-Horse Palm

35掩手錘式

Hidden Thrust Punch and Whirling Upper Arms

36左右七寸肘七寸靠式

Left and Right Seven-Inch Elbow and Shoulder

37抱頭推山式

Embracing Head and Pushing Mountain

38白鶴亮翅式

White Crane Spreads Its Wings

39單鞭式

Single’Whip

40前后照式

Forward and Backward Protecting

41野馬分鬃式

Parting the Wild Horse's Mane

42玉女穿梭式

Jade Maiden Works Shuttles

43躍步懶扎衣式

Lazy about Tying Coat

44白鶴亮翅式

White Crane Spreads Its Wings

45 单鞭式

Single Whip

46雲手式

Cloud Hands

47雙風貫耳式（又名童子拜佛）

Strike Opponent's Ears wi也Both Fists

48二郎擔山式（又名跌叉掃堂）

Second Lad Carries Mountain

49左金鷄獨立式

Golden Rooster Stands on Left Leg

50右金鷄獨立式

Golden Rooster Stands on Right Leg

51  雙跌腳式

Double Drop Leg

52倒卷肱式

Step Backward and Whirl Arms

53  白鶴亮翅式（侧方）

White Crane Spreads Its Wings

54斜形式

Walking Obliquely

55  閃通背式I含倒掃堂）

Flashing the Arms

56  白鶴亮翅式

White Crane Spreads Its Wings

57單鞭式

Single Whip

58  雲手式

Cloud Hands

59  高探馬式

High Pat on Horse

60  十字單擺腳式

Cross Single-Placing Foot

61  吊打指襠錘式

Punch of Hitting Crotch

62  金剛式（含搬攔錘）

Buddha's Warrior Attendant Pounds Mortar

懶扎衣式

Lazy about Tying Coat

64 右扎七星式

Right Binding Seven Stars

65 擒拿式

Grappling

66  回頭看晝式

Turning Head and Looking at Picture

白鶴亮翅式

White Crane Spreads Its Wings

單鞭式

Single Whip

69  左扎七星式

Left Binding Seven Stars

70  擒拿式

Grappling

71  跨虎式

Straddle the Tiger

72  雙擺腳式

Double Placing Foot

73  挽弓射虎式

Draw the Bow and Shoot the Tiger

74  金剛式（含搬攔錘）

Buddha's Warrior Attendant Pounds Mortar

75  收式（合太極）

Closing Form

中国武当赵堡太极拳第十二代正宗传人--彭文

趙堡太極拳傳統七十五式套路分解圍

1. Commencing Form

la.Stand straight with your feet shoulder-width apart, your arms hanging naturally at your sides, and your head upright Look straight ahead with your mouth closed and your tongue touching the roof of your mouth just in front teeth. Breathe naturally.                      

lb.Turn your right foot together with your tors0450 to the right,

and open both arms like a fan with palms outward.           :

lc. Step forward with your left foot and lower your body with

legs open for a horse stance. At the same time,bring both hands in a half circle up to should level.

ld. Bring your right hand up to the top of your head on the left

side, protecting your head.  Protect your left temple with your left hand. Bring your right foot forward until it is even with your left foot, and put your weight on your left foot for an empty stance.                                                   :

le. Bring bo血hands gently down to the both side of your body. Stand straight with feet shoulder-width apart．   

1起式

la正面站立，雙腳與肩同寬平行，雙手下垂，手背向外部正直，雙目平視，牙齒合攏，舌抵上顎，自然呼吸。

lb右腳與身體同時右轉45度，雙臂呈扇形展開，兩掌心向外。

lc左腿進步，身體下降呈馬步，同時雙手抱圓上升至肩。

ld右手上升護頭，左手護太陽穴，同時右腿跟進虛步。

le雙手抱球下落自然懸垂，同時右腿還原與肩同寬。

2. Buddha's Warrior Attendant Pounds Mortar

2a. Turn your right foot together with your tors0450 to the right. Do not turn your hands.

2b. Bring your left hand forward and your right hand slightly forward as you step forward with your left foot. Lower body with legs open for a horse stance.

2c. Turn your torso and both hands 45度 to the right, preparing to roll back your energy.

2d. Turn your torso and both hands 450 to the left, preparing to press your energy.

2e. Bring your right foot forward until it is even with you foot, and push your energy down. Move your left hand upward and right hand downward in a circle.

2f. With your weight on your left foot, make a fist with you right hand and turn it upward in a curve. Lower your left hand

upward and right hand downward in a circle.

2金剛式

2a右腳與身體同時右轉45度，雙掌不開

2b雙掌與左腿同時向前，呈馬步防守姿勢

2c雙掌與身體同時右轉45度，捋勁待發

2d雙掌與身體同時回轉45度，擠勁待發

2e右腿跟步按勁相隨，左手上旋右手下轉

2f虛步待立，右手上旋握拳左手下轉至丹田

2g右拳下旋左掌托護于丹田，同時右腿還原與肩同寬

3. Lazy about Tying Coat

3a.  Move your right fist up in a curve to the vicinity of your nose, and open your right fist.

3b. Turn both hands 900 in a circular motion, with palms parallel and facing each other.

3c. Continue to turn both hands 900 in a circular motion bringing your left hand up and right hand down, with palms still facing each other. Take a step with your right foot to the right and shift your weight for a horse stance.

3d. Move your right hand up and outward in a curve to the right (20'clock), and lower your left hand to the left side of your crotch, shifting your weight for a right bow stance.

3懶扎衣式

3a右拳開掌上升至鼻端

3b雙手同時右旋90度，兩掌心平行相對

3c雙手繼續右旋90度，兩掌心上下相對，右腳同時右進一步呈馬步

3d右手上旋至右前方，左手下降至左腿根部，同時變右弓步

4. White Crane Spreads Its Wings

4a.  Move your right hand in a curve to the front of your chest, and shift your weight for a left bow stance.

4b.  Lower your right hand in front of your body in a curve, and turn your left hand palm up. At the same time, turn your torso to the right.

4c.  Bring both hands up in a circle, move your left foot towards your right foot, and put your weight on your right foot for an empty stance.

4d. With thumbs down, your left hand at nose level, your right hand at eyebrow level on the right, and weight on your left foot, stand straight with feet shoulder-width

apart.

4白鸽亮翅

4a右掌轉至胸前，同時變左弓步

4b右掌下落引出左掌，身體同時右轉45度

4b雙手抱球上升同時收攏左腿呈虛步

4d雙掌翻出，左掌至鼻尖前，右掌至右眉梢前，同時腿還原與肩同寬

5. Single Whip

5a.  Turn both hands left in a curve, with your right hand near the center line of your body.

Sb.  Turn both hands right in a curve, with your left hand near the center line of your body.

5c.  Continue to turn both hands left in a curve. At the same time step to the left with your left foot, with your right hand near the center line of your body for a left bow stance.                     ~

5d.  With your left hand on your left (10-110'clock),  make a half circle with your right hand to the right (1-20'clock). At the same time, make a hook with your right hand, and shift weight. Remain in the left bow stance.

5單鞭式

Sa雙手向左旋轉，右手居中

5b雙手向右旋轉，左手居中

Sc雙手繼續向左旋轉，左腳同時左進一步，右手居中呈左

Sd左掌居左前方，右掌劃半圓至左前方同時變勾手呈左弓步

6.BUDDHA’S Warrior Attendant Pounds Mortar

Peform#2, but face to the left(10-11 o’clock).

6 金刚式 同第2式，只是方向转右45度

7. White Crane Spreads Its Wings

7a.  Bring both hands up in a spiral motion, with your left hand at nose level, and your right hand at eyebrow level on the right.

7b. Lower both hands to the sides of your legs. At the same time, step back with your left foot, and bring your right foot forward until is even with your left foot.

7c.  Bring both hands together and bring them up again it spiral motion. At the same time, step forward with your right foot in a curve to the right, and step forward with your left foot in a curve to the left.

7d.  With your left hand at nose level, and your right hand at eyebrow level on the right, stand straight with feet shoulder-width apart.

7白鹤亮翅  

7a雙手旋轉上升，左掌至鼻尖前，右掌至右眉梢前

7b雙掌飄落至兩腿前侧，同時左腳后撤一步，右腳相随

7c雙手旋轉上升，同時右腳劃弧前進一步，左腳相随 

7d左掌至鼻尖前，右掌至右眉梢前，雙腿與肩同寬

8. Walking Obliquely

8a.  Lower both hands to the right side of your crotch in a curve, and cross your arms at the wrists. At the same time, turn your tors0450 to the right.

8b.  Step back with your left foot for a right bow stance

8c.  Touch your knees with both hands. At the same time, turn your tors0900 to the left for a horse stance.

8d. Move both hands up in a circle to the center of your forehead. Cover your right hand with your left hand and make a hook with your left hand.

8e. Move your right hand to nose level with a snake-like motion. At the same time, lower your left hand and move it to the bottom of your spine. Shift your weight for a left bow stance.

8斜形式   

8a雙掌與身體同時右旋，呈十字手面右45度

8b左腿后撤，呈右弓步

8c雙手分掌摸膝，同時身體左轉90度呈馬步 

8d雙手抱球上升交匯于印堂，右掌蓋左勾

8e右掌蛇行至鼻尖前方，左勾回落身后尾骨處呈左弓步

9. Holding the Spear and Staggering

9a. Rotate your right hand until the palm is up. At the same time, move your left hand out as if holding a spear. Move your feet for a left bow stance.

9b. Move your left and right arms 1800 to the right. Move your feet for a right bow stance.

9c. Step inward with your right foot. Move your hands as if holding a spear up.

9d. Step back with your left foot for an empty stance. Make a hook with your left hand. Prepare to move as if turning a spear.

9e. Shift your weight to the left foot for an empty stance. Move your hooked left hand up and your right hand down in a curving motion, as if you are picking up an object with a spear.

9托槍敗勢式

9a右掌心旋轉翻上，同時出左掌，呈左弓步托槍之勢

9b左右手翻轉右撤，呈右弓步撤槍之勢

9c右腿跟進一步，呈順槍之勢

9d左腿回撤一虛步，左掌變勾，呈翻槍之勢

9e左腿變實，右腿變虛，左勾翻上，右掌翻下，呈挑槍之勢

10. Stepping and Walking Obliquely

10a.Move both arms in a semicircle, crossing them in the middle of the movement. At the same time, lift your right foot and step over your left knee.

10b.Cross both arms and both feet at the same time, changing your step.

10c-10e. Continue by performing拌8c-8e.

10躍步斜形式

10a雙臂右旋交叉，同時起右腳躍過左膝

10b雙臂與雙腿同時交叉换步

10c 10d 10e同第8式

11. Holding the Spear and Staggering

11托槍败勢式

同第9式

12. Buddha's Warrior Attendant Pounds Mortar

12a-12c: Perform 10a-10c in the reverse direction.

12d.Place your right fist on your open left hand in front of your chest. Stand straight with feet shoulder-width apart.

12踞步金刚式

12a 12b  12c同第10式，只是方向相反

12d左掌右拳相抱于胸前，雙腿舆肩同寬

13. Holding the Moon Before the Chest

13a. Open your right fist. At the same time, lower your hands to your dantian.

13b. Cross your arms in front of your chest. Step outward to the right with your right foot for a horse stance.

13懷中抱月式

13a右拳開掌同時雙手翻轉下落于丹田

13b雙臂交叉翻轉合抱于胸前，同時右腳向右一步呈馬步

14. Hitting the Tiger

14a. Lower your hands to the vicinity of your knees.

14b. Make a fist with your left hand and raise it to your forehead.

14c. Lower your left fist to your waist. At the same time, make a fist with your right hand and raise it to your right temple. Shift your weight for a right bow stance.

14伏虎式

14a雙掌内旋下落摸雙膝

14b左手握拳上升至印堂

14c左拳自印堂劃圓下落至腰間，同時右手握拳上升至頭右侧，呈右弓步

15. Grappling and Continuing to Punch

15a. Lower your right fist with a curving motion. At the same time, open your left fist and raise it with a curving motion and shift your weight to the left for a left bow stance. Finish by covering your left hand with your right fist in vicinity of your dantian.

15b. Turn your right fist until the thumb is upward. Move your right fist outward. Make a fist with your left hand. Bring your left foot close to your right foot for an empty stance.

15擒拿串錘式 

15a右拳劃圓下落，左拳開掌劃圓上升，同時身體向左掌變左弓步，左掌蓋右拳腕交匯于丹田    ：

15b右拳旋腕擊出，左掌合拳，同時左弓步合攏呈左虛步

16. Fist Under Elbow

Turn your body to the left. Move your right fist inward your left fist outward with circular motions. Finish with left fist protecting your forehead and your right fist under your left elbow.

16肘底藏錘式

身體左轉，同時雙拳交錯左旋，左拳護面，右拳藏于左肘下

17. Step Backward and Whirl Arms

17a Open both fists and lower both hands. At the same time, shift Your weight to the left for an empty stance.

17b.Mobe your right arm backward in a semicircle . At the same time, raise your right leg. bending the knee. 

17c.Tum”ur body forward.

17d．Move your right hand down to the vicinity of your dantian to meet your left hand. At the same time, step back with your right foot．

17e.shift your weight to the back foot. Move your left arm Backward in a semicircle. At me same time, raise your left Leg，bending the knee.

17f Move your left hand down to the vicinity of your dantian to Meet yourd right hand. At me same time, step back with your Left foot.

17g.Move your left arm backward in a semicircle, and raise your 1eft leg, bending the hnee. At me same time turn your body to the right(10-11。O’clock).

17h.Lower both hands to your thigh. Stand straight with feet Shoulder-width apart．

17倒卷肱式  

17a雙拳開掌下落，同時左虛步變右虛步    ．

17b右手領右腿同時上升劃圆

17c身體轉至前方

17d 右掌划圆下盖于腹前，左掌相合，同时右腿后撤

17e 身体后撤，左手领左腿同时上升划圆

17f 左掌划圆下盖于腹前，右掌相合，同时左腿后撤

17g 左手领左腿同时上升划圆，同时带劲身体右转45度

17h 手脚同时下落，双手于腿前侧，双脚与肩同宽

18. White Crane Spreads Its Wings

Perform#7

白鹤亮翅

同第7式

19.Walking Obliquely

Perform#8.

19 斜形式

同第8式

19.Walking Obliquely

Perform #8

19 斜形式

同第8式

20. Flashing the Arms

20a.Lower your right hand with a circular motion. Motion your left hand to touch your right elbow. At the same time, take a small step inward with your right foot.

20b. Turn your body 450 to the left. Raise your right hand to touch your left elbow. At the same time, take a small step back with your left foot.   

20c. Move your right arm around your left arm with a spiral motion, ending in the vicinity of your dantian. Make a hook with your left hand and move it to the bottom of your spine.

20d. Step forward with your left foot. Move your right hand forward. Move your left hand forward.   

20e-f.Turn your body 1350 to the right, pivoting on your right hand Swing your arms in the form of an X.

20g.Swing your arms up over your head, protecting your head. Bring your right foot close to your left foot for an empty stance.

20h. Twist your hands to bring the palms outward with. thumbs down. With your left hand at nose level, your right hand at eyebrow level on the right, and weight on your left stand straight with feet shoulder-width apart.

20閃通背式  

20a右手劃圓下落，左手摸右肘上，同時右腳內收一步

20b身體左轉45度，右手抵左肘下，同時左腳回收一步

20c右掌纏繞下落于丹田，左掌變勾手返回身后尾骨 

20d左腳向前一步，同時出右手，左手相隨   

20e-20f以左腿為軸，身體向右轉135度雙手呈s形旋轉

20g以左腿為軸，雙手翻身劃圓護頭，右腿虛步跟隨

20h雙掌翻出，左掌至鼻尖前，右掌至右眉梢前，同時右腿還原與眉同寬   

21. White Crane Spreads Its Wings

白鹤亮翅

21a雙手向左旋轉，右手居中，同時右腿上前一步

21b雙手繼續向右旋轉，左手居中，同時左腿跟上一

21c雙掌翻出，左掌至鼻尖前，右掌至右眉梢前，同左腿還原與肩同寬

22. Single Whip

Perform #5

22 单鞭式

同前第5式

23. Cloud Hands

23a. Swing your right arm in a semicircle going up at the center line of your body. At the same time, swing your left arm in a semicircle going down at the center line. Bring your right hand to the vicinity of your dantian.

23b. Swing your left arm m a circle going down at the center line of your body. At the same time, swing your right arm in a semicircle going up at the center line to the top of your head.

23c. Turn your body 900 to the left, and swing your right hand in a circle to your left hand.

23d. Slide your right hand to your left elbow, and shift your weight to your right foot.

23e. Shift your weight to your left foot for a left bow stance.Your left hand protects your chest, and your right hand protects your dantian.

23雲手式

23a  雙手交替繞環，右手從上至下劃圓至中下方

23b左手從上至下劃圓至中下方，右手從下至上劃圓至上方

23c身體左轉90度，右手劃圓至左手梢

23d右手從左手梢滑落至肘，左腿呈虛步

23e左腿落實呈左弓步，左手護胸，右手護腹

24. High Pat on Horse

With both hands as if they are holding a ball,   swing both hands up and to the left. At the same time, raise your left leg and move it to the right

24左高探馬式

雙手抱球向左旋轉，同時左腳向右翻起

25. Setting in Right Foot

25a. Lower your left foot to the ground. At the same time step forward with your right foot for a right bow stance. Your right hand protects your chest, and your left hand protects your dantian.                                            ~

25b. Make fists with both hands. Move them to protect your upper front body.                                                         

25c. Move both fists down as if your are breaking an object. At the same time, lower your body as if you are sitting.

25d. Move both fists up in a spiral motion. At the same time, raise your body. Move your right foot back inward for an empty stance.

25e. Open both fists. At the same time, raise your right leg.

25f. Cover the top with both hands and strike out with both hands. Kick your right hand with your right foot.         -

25右插腳式

25a左腳落地同時進右腿呈右弓步，右手護胸左手護腹

25b雙掌變拳防守于面前

25c雙拳下砸，身體同時下沉

25d雙拳繞環上升，身體起立同時收右腳呈虛步

25e雙拳開掌同時起右腿

25f雙掌蓋頂擊出，右腳踢擊右掌

26. High pat on Horse

Perform #24 in the reverse direction

26 右高探马式

双手抱球向右旋转，同时右脚下落向左翻起

27.Setting in Left Foot

Perform #25 in the reverse direction

27 左插脚式 同第25式，只是方向相反

28. Curve Left Leg and Kick with Left Heel

28a.Lower both hands to the sides of your body. At the same time,lower your left foot to your right knee.

28b.  Make fists with both hands. Bring your fists together between your chest and your dantian. At the same time, turn your body

28c. Turn both fists to the back and open both arms. At time, kick your left heel to the left side of your body.

28左卷腳蹬根式

28a雙掌下落至身侧，左腳同時下落至右膝

28b雙掌握拳合攏于胸腹之間，同時身體左轉90度左腿提膝

28c雙拳向后旋轉舒展雙臂，同時左腿用腳跟向身體左侧蹬出

29. Green Dragon Investigates the Sea

29a. Lower your left foot to the ground. At the same time strike your left toes with your right fist.

29b. Step with your right foot, and strike your right toes with your left hand.

29c. With your left foot, take a big step forward for a left bow stance. At the same time, strike the right side your left knee with your right fist with a circular motion.

29青龍探海式

29a左腳落地，同時右拳砸于左腳尖上方

29b右腳上步，同時左拳砸于右腳尖上方

29c左腳向前跨一大步呈左弓步，同時右拳掄圓砸向左膝右前方

30. Flipping-Body Double Foot Raise

30a.Protect your head with your right fist. Protect your face with your left fist.

30b. Turn your body 1800 to the right, leading with both fists. Keep your body straight and turn both fists outward.

30c. Turn both fists and, with both fists leading, lower your body. Jump. Raise your right knee and, opening both fists

30d. kick both hands with the top of your right foot.

30翻身二起腳式

30a右拳護頭，左拳護臉

30b雙拳帶領身體向身后右轉180度，身體立直雙拳翻

30c雙拳繞環帶領身體下沉后騰空而起，提左膝踢右腳

30d雙拳同時開掌拍擊右腳背

31. Open-Door Pillar Holding Knee

31a. Lower both feet to the ground for a right horse stand Cross both hands in front of your body, with your left hand on top, with a motion like two knives.

31b. Raise your body. Move your left foot inward for an empty stance. Turn both hands in front of your body with your palms out.

31c. Turn both hands outward with a  circular motion and, with both hands leading, lower your body. Grasp your left knee with both hands, one on each side of your knee.

31d. Raise your left knee with one hand on each side. At same time, straighten your body.

31分門椿抱膝式  

31a雙腳落地后呈馬步右側式，雙掌插出左上右下交叉于身前，立掌如雙刀

31b起身收左腳呈虛步，雙掌外翻于面前，掌心向外

31c雙掌向外繞圓帶領身體同時下沉，雙掌抱于左膝兩侧

31d雙掌抱左膝上提，同時身體起立

32. Hawk Turns Body

32a. Hold your left knee to your chest with both hands.

32b. Turm your hands until your palms are up and your thumbs out. Kick out with your left heel.

32c. Lower your left foot and sweep outward and backward with your left foot. At the same time, lower both hands to the sides of your body.

32d. Raise your right hand to protect your face.

32e. Raise your left arm to protect your head. At the same time, turn your body to the right, twisting to the right your torso, your left hip, and your left leg.

32f. Protect your head with your left hand. Protect your face with your right hand. Turn your body 2700 to the right twisting to the right your torso, your left hip, and your left leg.

32g. Stand still. Lower both hands naturally to the side of your body.

32鷂子翻身式

32a雙掌提膝于胸前

32b雙掌外翻，同時左腿以腳跟正面蹬出

32c左腳下落回勾，雙掌同時下落于身側

32d起右手護臉

32e左手向上繞環護頭，同時身體右轉帶動左腿旋跨

32f左手護頭，右手護臉，身體帶動左腿旋跨右轉270度

32g落地生根，雙掌自然懸垂于身側   

33. Curve Right Leg and Kick with Right Heel

33a. Raise your right hand. At the same time, raise your right leg with a spiral motion, moving your right leg outward and forward.

33b. Raise your right hand in front of your chest. Raise your right knee to the front of your dantian.

33c.Turn your right palm outward. At the same time, kick your right heel to the right side of your body.

33右卷腳蹬根式

33a右手帶動右腿自外而内繞環上提

33b右手立掌于胸前，右腿提膝于腹前  -

33c右掌侧外翻出，帶動右腿同時以腳跟向右側蹬出

34. Open-Horse Palm

34a. Lower your right foot. At the same time, strike the right side of your right leg with your right hand.

34b. Turn your body 90' to the right. At the same time, strike the left side of your left leg with your left hand.

34c. Lower both hands naturally to the sides of your body.

34分馬掌式

34a右腳落地，同時右掌拍擊右腿侧

34b身體右轉90度，同時左掌拍擊左腿側

34c雙掌自然懸垂于身侧

35. Hidden Thrust Punch and Whirling Upper Arms

35a. Swing both hands upward and from left to right to protect the left side of your body.              

35b. As you continue to swing both hands from left to right, turn your body 900 to the right to protect the right side of your body.

35c. Swing both hands from the upper right to the lower left, and turn your body 1350 to the left. At the same time, take a big step to the left with your left foot for a left bow stance. Make a fist with your right hand, cover.it with your left hand, and strike with your right fist.  

35掩手錘式

35a雙掌自左而右繞圓上升，保護左側

35b雙掌繼續帶動身體繞圓轉右90度，保護右側

35c雙掌自上而下繼續帶動身體繞圓轉左135度，同時左腿向左邁一大步呈左弓步，左手掌掩右手錘擊出

36. Left and Right Seven-Inch Elbow and Shoulder

36a. Open your right fist. Lower both hands to your left  knee with a knife-like motion. Lower your left elbow until it is seven inches above the ground.

36b. Make a fist with your right hand and protect your with it. Protect your face with your left hand. At same time, straighten your body.

36c. Protect your head with your left hand. Protect your face with your right fist. At the same time, turn your body 180度 to the right.

36左右七寸肘七寸靠式

36a  右拳開掌，雙掌如刀于左膝前劈開，左肘下落至地七寸處

36b  右掌握拳護頭，左掌護臉，同時挺身

36c  左掌護頭，右拳護臉，同時身體向右旋轉180度

36d  左掌劈右拳落于右膝前，右肘下落至地面七寸處

37. Embracing Head and Pushing Mountain

37a. Open your right fist. Raise both hands at the sides of your body with a circular motion to protect both sides of your head.

37b. Use your energy to push your strength out from your chest.

37抱頭推山式

37a右拳開掌，雙手抱圓上升保護頭部兩侧

37b以氣催力當胸推出

38.White Crane Spreads Its Wings

Perform #4

38 白鹤亮翅式

同前第4式

39.Single Whip

Perform #5.

39 单鞭式

同前第5式

40. Forward and Backward Protecting

40a. Open your right hand. Move your right hand to the front of your chest with a circular motion.

40b. Move your left hand under your right hand in front of your dantian. Your hands are touching, with the back of your left hand up and the palm of your right hand up. At the same time, turn your body to the right for a right bow stance.

40前后照式

40a右勾手開掌劃弧綫于身前正中

40b左掌合于右掌下，雙掌交匯于腹前正中，手背相同時身體向右運行變右弓步

41. Parting the Wild Horse's Mane

41a. Turn your body 900 to the right. At the same time, Separate your hands like two knives. Protect your chest with your right hand, and protect your dantian with your left hand.

41b. Lower your right hand with a circular motion. At the time, move your right foot inward for an empty stance

41c. Move your right hand upward with a spiral motion. At the same step forward with your right foot. Protect your face with your right hand, and protect your dantian with your left hand.                                     ~

41d. Lower your right hand with a circular motion. Move your left hand upward with a spiral motion, and step forward with your left foot. Protect your face with your left hand and protect your dantian with your right hand.

41e. Lower your left hand with a circular motion. Move your right hand upward with a spiral motion, and step forward with your right foot. Protect your face with your right hand, and protect your dantian with your left hand.

41野馬分鬃式

41a身體右轉90度，同時分掌如JJ，右手護胸，左手護

41b右掌劃圓下落，同時帶動右腿回收，呈右虛步

41c右掌繞環上升帶動右步前進，右手護臉，左手護腹

41d右掌劃圓下落，左掌繞環上升帶動左步前進，左手劃右手護腹

41e左掌劃圓下落，右掌繞環上升帶動右步前進，右手護脸左手護腹

42. Jade Maiden Works Shuttles

42a. Move both hands to the right with a circular motion. At the same time, swing your right foot up and to the left,

42b. Bring both hands together. Move your left hand to your right elbow. Kick your opponent's knee with your right foot.

42c. Lower your right foot and turn your body 90' to the right pivoting on your right leg.

42d. As your turn your body to the right, strike with your left elbow, and touch your left elbow with your right hand Stand with your feet shoulder-width apart.

42玉女穿梭式

42a雙手繞圓往右旋轉，同时右脚向上翻起

42b雙手内合，左手轉至有肘弯，同时右脚铲击膝部位置

42c右腳落地為軸，身體右转90度

42d左肘随身體右轉同時击出，左肘接触右手掌，两腿与肩同宽

43. Stepping and Lazy about Tying Coat

43a. Rotate your right arm under and around your left arm and raise your right arm from your elbow. At the same time, turn your body 1800 to the right.

43b. Complete the leg movement with a right bow and left arrow stance. Move your right hand up and to the right with a spiral motion. Move your left hand down to the Left side of your crotch.

43跟步懒扎衣式

43a右手掌纏繞左手臂由内而外向上盤旋，同時帶動右轉180度

43b定勢為右弓左箭步，右手上旋至右前方，左手下降腿根部

44. White Crane Spreads Its Wings

Perform #4.

44 白鹤亮翅式

同前第4式

45.Single Whip

Perform #5

45 单鞭式

同前第5式

46. Cloud Hands

46a-b. Perform #23a-b.

46c. Swing your left arm in a circle going down at the center line of your body. At the same time, step inward with your left leg.

46d. Swing your right arm in a circle going down at the center line of your body. At the same time, step inward with your right leg.

46e. Lower both hands to the sides of your body, with you shoulder-width apart.

46雲手式

46a - 46b同前第23 a- 23b式

46c左手劃圆帶動左腿内收一步

46d右手劃圓帶動右腿内收一步

46e雙掌自然懸垂于身侧，雙腳與屑同寬

47. Strike Opponent's Ears with Both Fists

47a. Raise both hands to the level of your upper lip.           

47b. Continue to raise both hands to forehead level, and separate

them.

47c. Let both hands fall to the sides of your body.

47d. Make fists with both hands, and strike by bringing them towards each other in front of your body. At the same time. raise your right knee and strike energetically with it.

47雙風貫耳式

47a雙手自丹田交合上升至人中穴

47b雙手繼續上升至印堂穴后分開

47c雙手自然飄落于身兩侧

47d雙掌握拳合擊于身前，同時提右膝相撞，以氣催力

48. Second Lad Carries Mountain

48a. Stamp with your right foot, making a sound with it. At the same time, open both fists, and bring both hands to your chest

48b. As you stamp with your right foot, move your left foot outward. Open your arms.                                                

48c. Lower your hands with a wood-chopping motion. At the same time, lower your body. Straighten your left leg with your heat on the ground and your toes up, and bend your right knee~

48d. Inhale and expand your chest. Lower the toes of your left to the ground for a bow stance. Bring both hands with a knife-like position,

48e. Turn your body 1800 to the left. Protect your chest with your left hand, and strike your opponent's waist with your right hand with a wood-chopping motion. At the same time, sweep your right leg outward and to the right to trip your opponent.

48f. Raise both hands over your head, bring both hands back, and  lower both hands to your ears.

48g. Lower both hands in front of your chest, and continue lowering both hands to your legs. At the same time, lower your body, and bend both knees slightly for a half-horse stance.

48二郎担山式

48a右腳跺地震氣有聲，同時雙拳開掌交匯于胸前

48b右腳跺地的同一瞬間，即出左腳，同時雙臂劃圓舒展

48c雙掌如刀向兩側劈下，同時全身下沉，左腿直右腿曲呈左跌叉之勢

48d提氣上升，左腿曲起呈弓步，雙手收掌架刀

48e身體左轉180度，左掌護胸，右掌如J1攔腰旋劈至腹部，同時右腿掃堂

48f  雙手同時上升過頭至耳后

48g雙掌同時順前胸按下至腿部，同時帶動全身下沉，微呈半馬步

49. Golden Rooster Stands on Left Leg

49a. Raise your right hand over your head, raising your right leg, and bending your right knee. At the same time, raise your body, making a hook with your left hand.

49b. Lower your right hand to your chest, keeping your right hand upright. Lower your body slightly without changing your posture.,~

49c.  Raise your right hand with a spiral motion, raise yoru right knee slightly, and turn your body 90' to the right. knee slightly, and turn your body 90' to the right.

49左金鷄獨立式

49a  右手引領右腿上升呈左金鷄獨立之勢，同時帶動全身提起，右手過頭，左手提勾

49b  右手立掌如刀降至胸前，全身微沉保持左金鷄獨立

49c  右手上旋，微提右膝帶動身體右轉90度

50. Golden Rooster Stands on Right Leg

50a. Lower your right hand, and lower your right leg to the ground. At the same time, raise your left hand, and move your left hand over your head as if you are brushing your hair over your head as if you are brushing your hair over your ear and downward.

50b. Lower both hands to your legs. At the same time, lower your body, and bend both knees slightly for a half-horse stance.

50c. Raise your left hand over your head, raising your leg, and bending your left knee. At the same time, raise your body. Lower your right hand to the right side of your body.

50右金鸡獨立式

50a右手領右腿下降落地，同時左手上升呈梳妝之势过頭自耳后緩緩下降.    鸞

50b雙手下降至腿同時帶動全身下沉，微曲雙腿呈半马步

50c左手引領左腿上升呈右金鷄獨立之勢，同時帶動全身提起，左手過頭，右手按掌于身側

51. Double Drop Leg

5a. Move your left arm up. Back, down, and forward to make a circle . At the same time,  move your left leg up, back, down, and forward to make a circle.

51b. Maintain the posture of 50c.

51c. Stamp with your left foot, making a noise with it. Stamp with your right foot, making a noise with it.

51. 双跌脚式

51a 左手领左腿绕环一圈

51b 保持右金鸡独立之势

51c 左右脚连续跺地震气，发声有二

52. Step Backward and Whirl Arms

Perform #17.

52 倒卷肱

同前第17式

53. White Crane Spreada Its Wings

Perform #18.

53 白鹤亮翅

同前第18式

54. Walking Obliquely

Perform #19.

54 斜形式

同前第19式

55. Flashing the Arms

Perform #20.

55 闪通背式

同前第20式

56. White Crane Spreads Its Wings

Perform #21.

56 白鹤亮翅式

同前第21式

57. Single Whip

Perform #22.

57 单鞭式

同前第22式

58. Cloud Hands

58a-b Perform 23a-23b

58c. Lower your right hand to the right side of your body with a circular motion. At the same time, move your right foot inward.. Raise your left hand with a circular motion over the left side of your head.

58d. Raise your right hand with a circular motion over the right side of your head. At the same time, move your right foot forward in a half step, and then move your right foot to the right in a half step. Lower your left hand to the left side of your body with a circular motion.

58 云手式

58a-58b 同前第23a-23b

58c 右手划圆下落至身右侧，同时带动右腿内手一步，左手划圆上升至头左侧

58d 右手继续划圆上升至头右侧，同时右脚绕弧线上前半步，左手划圆下落至身左侧

59. High pat on Horse

59a. Rotate your arms around each other in a circle, ending with your ringt hand over your left hand.

59b. Lower your right hand to protece your dantian ,and orotece your chest with your left hand, At the time, move your left foot outward for a left bow stance.

59c. Move your left foot back for an empty stance. At the same time, rotate your hands coumter

Clock wise 180度 as if you are bolding a ball..

59 高探马式

59a 双手盘旋， 右手绕过左手梢

59b 左手领左脚上前一步呈左弓步，左手护胸，右手护腹

59c 撤左脚内旋，双手抱球左旋180度，呈左前虚步

60. Cross Single-Placing Foot

60a. Move your left foot forward for a left bow stance. At the same time, rotate your hands clockwise 180 as if you are holding a ball. Bring both arms in front of your body. Your left hand protects the front of your body, and your right hand is under your left armpit.

60a. Raise your right foot, and kick with your right foot forward and to the left.

60c. Move your right foot outward with a circular motion, and move your right foot to the back of your body.

60d. Kick your left hand with your right foot, making a noise with it. Lower your right foot to the back of your body.

60 十字单摆脚式

60a 左脚上前一步呈左弓步，同时双手抱球右旋180度，两臂交合，左掌护于身前，右掌架于左腋下

60b 起右脚踢向左前上方

60c 右脚从左前上方划弧线扫向右后方

60d 右脚从左前上方划弧线踢中左手掌响亮发声，向右后方飘落

61. Punch of Hitting Crotch

Lower your right foot to the ground. Make a fist with your left hand. Move your left fist to the left side of your waist with a small clockwise circular motion. At the same time, make a fist with your right hand. Move your right fist to the right side fo your crotch with a big counterclockwise circular motion.

61 吊打指裆錘式

右脚落地生根，左掌握拳绕小圈至腰部，右掌握拳顺势绕大圈吊打至裆部。

62. Buddha’s Warrior Attendant Pounds Mortar

Perform #2.

62 金刚式

同前第2式

63. Lazy about Tying Coat

Perform #3.

63 懒扎衣式

同前第3式

64. Right Binding Seven Stars

64a. Raise your left hand, and make a half circle upward and to the right with both hands. Keep your weight on your right foot for a right bow stance.

64b. Continue to make a half circle downward and to the left with both hands. Shift your weight to your left foot for a left bow stance.

64c. Turn your torso to the right. Hold both hands up like two knives.

64d. Protect your left ear with your left hand. Lower your right hand with a wood-chopping motion. At the same time, Lower your body. Straighten your right hand with your heel on the ground and your toes up, and bend your left knee.

64 右扎七星式

64a 起左手双掌向右旋转，呈右弓步防守姿势

64b 双掌继续由下往上向左旋转，呈左弓步防守姿势

64c 裆胯右旋，双手力掌如刀

64d 左掌护左耳， 右掌顺势劈下，同时带动全身下沉，右腿直左腿曲呈右跌叉之势

65. Grappling

65a. Inhale.Raise your energy. Bend your right knee for a bow stance. Hold your right hand up like a knife. Touch your right elbow with your left hand.

65b. Move your arms in circles around eace other in front of your chest. At the same time, shift your weight for a horse stance.

65c. Make fists with both hands and grapple. Lower your energy to your dantian.

65 擒拿式

65a 提气上升，右腿曲起呈弓步，右掌架刀，左手摸右肘

65b 双肩缠绕至胸前，同时右弓步变马步

65c 双掌擒拿握拳气沉丹田

66. Turning Head and looking at picture

66a. Strike with your left fist to the right(1 O’clock)with a hooking motion. At the same time, turn your torso to the right and raise your left knee.

66b. Move your left knee to the right and then to the with a sweeping motion, and kick with your left foot.

66c. Lower your left foot to the ground. Pivoting on yout left leg, turn your right leg , turn your right leg to the left with a circular motion, and step forward with your right foot.Protece your face with yourleft fist, and strike your opponent’s crotch with your right fist.

66d. Lower both elbows and [rotect your face with both fists. Lower your dantian for a horse stance.

66 回头看书式

66a 左勾拳向右上方击出，同时右旋腰胯带动左膝提起

66b 左膝向右上提后旋左外摆扫踢

66c 左脚落地后为轴，右腿旋左上步，左拳护面，右拳击裆

66d 反沉双肘， 双拳护面，马步沉裆

67. White Crane Spreads Its Wings

Perform #21 in the reverse direction

67 白鹤亮翅式

同前第21式， 只是方向相反

68. Single Whip

Perform #22 in the reverse direction

68 单鞭式

同前第22式，只是方向相反

69. Left Binding Seven Stars

Perform #64 in the reverse direction

69 左扎七星式

同前第64式， 只是方向相反

70. Grappling

Perform #65 in the reverse direction.

70. 擒拿式

同前第65式，只是方向相反

71. Straddle the Tiger

71a. Cross your hands in front of your chest. At the same time. Step inward weht your right foot.

71b. Open both fists and lower both hands . At the same time, lower your body as if you are sitting for a horse stance. Touch your knees with both hands.

71c. Bring both hands up to your forehead as if they are holding a ball. Make a hooked left hand with your right hand. At the same time, step inward with your left foot for an empty stance.

71d. Lower your right arm, ending in the vicinity of your dantian. Move your hooked left hand to the bottom of your spine.

71e. Raise your right hand and turn your body to the right.

71f. Raise your left hand. At the same time, raise your left knee.

71g. Turn both hands 180度 to the right. At the same time, turn your left leg and your body.

71 跨虎式

71a 双拳合十于胸前，同时右脚内收一步

71b 双拳开掌下落，同时带动全身身体下沉呈马步，双手摸于两膝下侧

71c 双手抱球上升至印堂，右掌左勾，同时左脚内收一步呈左虚步

71d 右掌下落于丹田，左勾手回归身后尾骨

71e 起右掌带动身体右转

71f 左掌带动左腿提膝相随

71g 双掌带动左腿旋跨，同时全身转右180度

72. Double Placing Foot

72a. Lower your left foot and pivot on your left leg. Proteet your upper front body with both hands.

72b. Raise your right foot, and kick forward and to the left with your right foot.

72c. Move your right foot outward with a circular motion, and move your right foot to the back of your body.

72d. Kick both hands high up with your right foot, moving your right foot from left to right and making two noises with it. Lower your right foot to the back of your body.

71 双摆脚式

72a 左脚落地为轴，双掌防守于身前

72b 起右脚踢向左前上方

72c 右脚从左前上方划弧线扫向右后方

72d 右脚从左前上方画弧线踢中左右变掌，发出两声响亮声音向右后方飘落

73. Draw the Bow and Shoot the Tiger

73a. Lower your right foot to the ground. Lower both hands and make fists with them. At the same time. move your fists along your sides to the back of your body with a circular motion.

73b. Move your fists to the front of your body with a circular motion, ending as if you are drawing a bow to shoot a tiger.

73 挽弓射雕式

73a 右脚落地生根，双掌顺势落下，同时握拳向身后绕圆

73b 双拳绕圆转回身前，呈挽弓射虎之势

74. Buddha’s Warrior Attendant Pounds Mortar

Perform #2

74 金刚式

同前第2式

75. Closing Form

75a. Turn your body 45 to the right. At the same time. open your fists and step back with your right foot.

75b. turn your body 45 to the left. At the same time. open your fists and step back with your right foot.

75c. Raise your right hand to the top of your head on the left side, protecting your head. Protect your left temple with your left hand. At the same time, move your left foot inward for an empty stance.

75d. Bring both hands down gently as if you are holding a ball, and move them to the sides of your body. Stand straight weiht feet shoulder-width apare.

75. 收式（合太极）

75a 身体右转45度，同时开双掌，右腿后撤一步

75b 身体向左回转45度，同时双掌抱圆上升之肩

75c 右手上升护头，左手护太阳穴，同时左腿回撤呈虚步

75d 双手抱球下落自然悬垂，同时右腿还原于肩同宽