五禽戏Five-Animal-imitating-Exercise(中英文版).doc

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1、五禽戏脚本Five Animal-imitating Exercise预备式：两脚分开，松静站立，两臂自然下垂，目视前方，调匀呼吸，意守丹田。起式调息：配合呼吸，两手上提吸气，两手下按时呼气，两手上提至与胸同高，掌心向上，曲肘内合，转掌心向下按至腹前，速度均匀柔和、连贯，排除杂念，宁心安神。Preparation: Stand with your feet apart, relax, your arms droop naturally, look ahead, breathe evenly, and stay the mind in the Abdomen. Starting with bre

2、ath adjustment: Breathe deeply with both hands movement, inhale with hands lifted, exhale with hands pressed down, lift hands about the chest height, palms up, bend the elbows, turn palms down and press them to the front of the abdomen., Tthe speed is even, gentle and continuous, eliminating distrac

3、tions, and calming the mind. and th1、虎戏：手形是虎爪，手掌张开，虎口撑圆，第一二指关节弯曲内扣，摹拟老虎的利爪。练习虎戏时，要表现出虎的威猛气势，虎视眈眈。虎戏由虎举和虎扑两个动作组成。1. Tiger play : The hand shape is Tigers Claw, open the palm , the tigers mouth keep rounded, and the first and second knuckles are bent and buckled to imitate the tigers claws. When pract

4、icing tiger play, you should show the tigers fierce momentum and glare like a tiger eyeing its prey. Tiger play consists of two movements: tiger lifting and tiger pouncing.虎举：Tiger lifting:掌心向下，十指张开、弯曲，由小指起依次曲指握拳，向上提起，高与肩平时拳慢慢松开上举撑掌。然后再曲指握拳，下拉至胸前再变掌下按。动作要领：两手上举时要充分向上拔长身体。提胸收腹如托举重物，下落含胸松腹如下拉双环，气沉丹田。两

5、手上举时吸入清气，下按时呼出浊气，可以提高呼吸机能。曲指握拳能增加循环功能。Palm down, the fingers open and bend your fingers from the little finger to thumb, and lift up. above shoulders level, the fists slowly loosen, lift palm. Then bend your fingers and make a fist, pull it down to your chest, and then press it with your palm. Key p

6、oints: When lifting your hands, you should fully stretch your body upwards. Lift your chest and abdomen, such as lifting a heavy object. When you fall, loosen your chest and abdomen, and qi sink into the abdomen. Breathing in clean air when lifting your hands and exhaling turbid air when lowering yo

7、ur hands can improve your respiratory function. Clenching fingers can relieve anger. increase circulatory function.虎扑：Tiger pouncing:左式，两手经体侧上提，前伸，上体前俯，变虎爪，再下按至膝部两侧，两手收回。再经体侧上提向前下扑，上提至与肩同高时抬左腿向左前迈一小步，配合向前下扑时落地，先收回左脚再慢慢收回双手。换作右式，动作和左式相同，唯出脚时换成右脚。Left action: hands lift through the body side, stretch

8、forward, the upper body bend forward, the hands change to tiger claws, and then press down to the knees on both sides, the hands return. Then lift up through the body side and pounce fall forward. When lift up to the shoulders height, take a small step forward to the left by lifting your left leg, F

9、all to the groundat the same time as the upper limbs. Take backyour left footfirst andthen slowlytake backyour hands. Right action is the same as the left, and foot movements are in the opposite direction. taking a small step by lift the right foot.动作要领：两手前伸时，上体前俯，下按时膝部先前顶，再髋部前送，身体后仰，形成躯干的蠕动。虎扑要注意手形

10、的变化，上提时握空拳前伸，下按时变虎爪，上提时再变空拳，下扑时又成虎爪。速度由慢到快，劲力由柔转刚。容易犯的错误：两手前伸时容易拱腰低头、膝部弯曲。纠正办法是抬头前伸，臀部后顶，哈腰伸膝，对拉拔长腰部。虎扑动作注意下扑时配合快速呼气，以气催力，力贯指尖。虎扑使脊柱形成伸展折叠，煅炼脊柱各关节的柔韧性和伸展度，起到舒通经络，活跃气血的作用。虎戏结束，两手侧前上提，内合下按做一次调息。Key points: when the hands are stretched forward, the upper body is bent forward, the legs are bent forward

11、firstly , and then the hip is sent forward. The body leaned back. Doing this action should pay attention to the change of hand shape. When lifting up, hold the empty fist and stretch forward, then change the tiger claw when press down. Once again, when lifting up, then change the empty fist, and the

12、n turn into the tiger claw when press down. Speed from slow to fast, Strength from soft to firm.Wrong action: When you stretch your hands forward, it is easy to lower your head and bend your knees. Therefore, Solution of this problem is to raise your head and stretch forward, push your hips back, be

13、nd your waist and stretch your knees. You should pay attention to following action. When you pounce dive down, you should exhale quickly, push your force with qi, and force through your fingertips. Tiger pouncing action makes the spine stretch and fold, e the spine, exercises the flexibility and ext

14、ensibility of each joint of the spine, and plays a role in dredging meridians and activating qi and blood. When the tiger play is over, raise your hands from two sides, and press inward to do a breath.2、鹿戏：2. Deer play :鹿戏的手形是鹿角，中指无名指弯曲，其余三指伸直张开。练习鹿戏时，要摹仿鹿轻盈安闲、自由奔放的神态。鹿戏由鹿抵和鹿奔两个动作组成。The hand shape o

15、f this action is antlers, which the middle finger and ring finger are bent, and the other three fingers are straight and open. When practicing deer play, we should imitate deers light, carefree and unrestrained manner. Deer play consists of two movements: Deer butting and Deer running.鹿抵 抵：（动词）用角顶,相

16、触牴,触也。从牛,氐声。字亦作觝。说文三年春,作角抵戏,三百里内皆观。汉书武帝纪触崖觝隈。稽康琴赋又如:抵触(冒犯,顶撞)：练习时以腰部转动来带动上下肢动作。上肢动作，握空拳两臂向右侧摆起，与肩等高时拳变鹿角，随身体左转，两手向身体左后方伸出。下肢动作，两腿微曲，重心右移，左脚提起向左前方着地，曲膝，右腿蹬直，左脚收回。容易犯的错误：落步时脚尖朝前，没有外展，身体侧曲不够，未能注视右脚后跟。纠正方法是：脚跟落地，脚尖外展接近90度，身体稍前倾，左肘压抵腰侧，右手充分向左后伸，展开右腰侧，增加腰部旋转，使眼睛通过左肩上方看右脚后跟。Deer butting :When practicing, u

17、se the waist to drive the upper and lower limbs. The upper limb movement is to hold empty fist and swing your arms to the right. When it moves about shoulders height, the fist changes into antlers, turn left with your body, and stretch your hands out to the left rear of your body. Lower limb movemen

18、ts is to keep your legs slightly bent, the center of gravity shift to the right, left foot step to the front, knees bent, right leg keep straight, and the left foot returned. Wrong action: when your foot fell down, your toes be outward, but not forinward, you do not bend your body enough, and you ca

19、nt look at your right heel. The correct action is when heel falls to the ground, the extent of toe abduction is close to 90 degrees, the body leans forward slightly, the left elbow is pressed against the waist side, the right hand is fully extended to the left and backward, stretch your the right wa

20、ist, and increase the rotation of the waist, so that the eyes can see the right heel through the left shoulder.整体动作：提腿迈步，两手划弧，转腰下势，收回。鹿抵主要运动腰部，经常练习能提高腰部肌肉力量和运动弧度，具有强腰固肾的作用。Overall action: lift your legs and step, two hands draw an arc, turn your waist, and retract. The action of Deer butting Ludi ma

21、inly exercise your waist, the regular practice can improve the muscle strength and radian of the waist, which can strengthen waist and kidney.鹿奔：Deer running左式，左脚向前迈步，两臂前伸，收腹拱背，重心前移，左脚收回。注意腕部动作，两手握空拳向前划弧，最后曲腕，重心后坐时手变鹿角，内旋前伸，手背相对，含胸低头，使肩背部形成横弓。同时尾闾前扣，收腹，腰背部开成竖弓，重心前移，成弓步，两手下落。换右式，注意小换步(换右脚，在五禽戏的左右式动作中

22、，只有鹿奔才有个小步，)。收左脚，脚掌着地时右脚跟提起，向前迈步，重心后坐再前移同左式。鹿奔动作，使肩关节充分内旋，伸展背部肌肉，运动了脊柱关节。鹿戏结束，两手侧前上提，内合下按做一次调息。Left action: step to the front with your left foot, stretch your arms forward, retract your abdomen and arch your back, move your center of gravity to the front, and retract your left foot. You should pay

23、attention to the wrist action, the two hands draw an arc forward with empty fists, and finally bend your wrist. When you sit back the center of gravity, your hands change to antlers, rotating inside and stretching forward with the backs of your hands facing each other, and bow your head, so that you

24、r shoulders and back form a horizontal bow. At the same time, the sacrum moves to the front, the waist and the back form a vertical bow, the center of gravity moves forward to form a bow step, the hands fall down naturally. Then, Change the right action. This time, you should pay attention to a smal

25、l step (change the right foot, only Lu Ben has a small step in the left and right movements of five-animal exercise). Retract your left foot, lift your right heel when your left foot touches the ground, step forward, sit back and move your center of gravity back. This step is the same as the left ac

26、tion. The action of Deer running Lu Ben action makes the shoulder joint fully rotate internally, stretches the back muscles, and exercises the spine joints. At the end of the Lu Xi, Deer play, raise your hands from both sides, and press inside to do a breath.3、熊戏：3. Beaer play:熊戏的手形是熊掌，手指弯曲，大拇指压在食指中

27、指的指节上，虎口撑圆，大自然的熊表面上笨拙缓慢，其实内在充满了稳健、厚实的劲力。熊戏由熊运和熊晃两个动作组成。The hand shape of Beaer play is bears paw: its fingers are bent, the thumb presses on the knuckles of the index finger and middle finger, and its tigers mouths are rounded. Bear in nature shows the characteristics of clumsy and slow, but it is f

28、ull of steady and thick strength inside. The bear play consists of two movements: Beaer transporting and Beaer swaying.熊运：Beaer transporting:两手呈熊掌，置于腹下，上体前腑，身体顺时针划弧，向右、向上、向左、向下。再逆时针划弧，向左、向上、向右、向下。开始练时，要体会腰腹部的压紧和放松。容易犯的错误是：手在胸腹部主动挪转。另一个常见错误是腰腹绕水平方向转动。纠正方法是：两腿保持不动，固定腰胯，开始练习时手下垂放松，只体会腰腹部的立圆摇转，待熟练后再带动两手

29、在腹前绕立圆。动作配合要协调自然，手上提时吸气，向下时呼气。熊运可调理脾胃，促进消化功能，对腰背部也有锻炼作用,还可缓解胡思乱想的情绪。Two hands change into bears paws under the abdomen, the upper body bend forward, draw an arc clockwise with your body, right, up, left, and down. And do it in the opposite direction: to the left, up, right and down. In its earliest

30、stage, you can feel the compression and relaxation of waist and abdomen. The wrong action is to move your hands on your chest and abdomen, and rotate the waist and the abdomen horizontally. The correct action is do not move your legs, waist and crotch, start practicing with your hands drooping and r

31、elaxing, and only feel the waist and abdomen swaying, and then drive your hands around the abdomen after you become proficient. This movements should be coordinated and natural. Inhale when the hand lifted and exhale when it fell. Beaer transporting can regulate the spleen and stomach, promote diges

32、tion, and exercise the waist and back, and stop imagination bothering. .熊晃：Beer swaying:提髋带动左腿，向左前落步，左肩前靠，曲右腿，左肩回收，右臂稍向前摆，后坐，左手臂再向前靠，上下肢动作要配合协调。换右式，提右胯，向右前落步，右肩前靠，曲左腿，右肩回收，左臂稍向前摆，后坐，右手臂再向前靠。初学时提髋动作可单独原地练习，两肩不动，收挤腰侧，以髋带腿，左右交替，反复练习。容易的犯错误是：用脚刻意踏步。应该用身体自然下压，膝髁关节放松，全脚掌着地，使震动传到髋部。重心转移时，腰部两侧交替压紧放松。熊晃能起到锻炼

33、中焦内脏和肩部髋关节的作用。熊戏结束，两手侧前上提，内合下按，做一次调息。Lift the hip to drive the left leg, and step forward to the left, lean forward on the left shoulder, bend the right leg, return the left shoulder, swing the right arm forward slightly, sit back, lean forward on the left arm again, and coordinate the upper and low

34、er limbs. Change to the right position, lift the right hip, step forward to the right, lean forward on the right shoulder, bend the left leg, return the right shoulder, swing the left arm slightly forward, sit back, and lean forward on the right arm. At the beginning of learning, the action of hip-l

35、ifting can be practiced alone, the shoulders keep motionless, the waist keep lifting, the hips drive legs, left action and right action alternately changed, and practice repeatedly. The wrong action is deliberately stepping in place unnaturallywith your feet. You should press down naturally with you

36、r body, relax your knee and condylar joints, and put your whole foot on the ground, so that the vibration can be transmitted to your hips. When the center of gravity shifts, both sides of the waist are alternately lifted and relaxed. Beaer swaying can exercise the internal organs of middle energizer

37、 and shoulder and hip joint. At the end of the Beaer play, lift the hands forward from both sides, press them inward, and do a breath.4、猿戏：4, monkey Ape play:猿戏有两个手形，猿勾，五指撮拢，曲腕；握固，大拇指压在无名指指根内侧，其余四指握拢。猿猴生性活泼，机伶敏捷，猿戏要摹仿猿猴东张西望，攀树摘果的动作。猿戏由猿提和猿摘两个动作组成。This action has two hand shapes, one is ape hook shap

38、ed hand, that is a five-finger pinch and a curved wrist; The other is firmly-holding hand, that is, put your thumb inside your palm, and hold the other four fingers together. Apes are lively and agile, so this action should imitate the movements of apes looking around, climbing trees and picking fru

39、its. The monkeyApe play consists of two movements: monkeyApe raising and monkeyApe picking.猿提：两手置于体前，十指张开，快速捏拢成猿勾，肩上耸，缩脖，两手上提，收腹提肛，脚跟提起，头向左转，头转回肩放松，脚跟着地，两手变掌，下按至腹前。再做右式。重心上提时，先提肩，再收腹提肛，脚跟提起。重心下落时先松肩，再松腹落肛，脚跟着地。以膻中穴为中心，含胸收腹，缩脖提肛，两臂内夹，形成上下左右的向内合力，然后再放松还原。重心上提时要保持身体平衡，意念中百会上领，身体随之向上。猿提可以起到按摩上焦内脏，提高心肺功能

40、的作用。愉悦心情monkeyApe raising:Put your hands in front of your body, open your fingers, pinch them together quickly to form an monkeyape hook shaped hand, shrug your shoulders, shrink your neck, lift your hands, tuck your abdomen and lift your anus, then lift your heels, turn your head to the left, turn

41、your head back, relax your shoulders, fall your feet to the ground, turn your hands into palms, and press them down to your abdomen. Then do the right action in turn. When lifting the center of gravity, lift your shoulders first, then lift your abdomen and anus, and lift your heels. When the center

42、of gravity falls, relax your shoulders first, then loosen the abdomen and fall the anus, and the feet fall to ground. The body taking DanShanzhong (RN 17) acupoint as the center, loosen the chest and lift the abdomen, shrink the neck and lift the anus, and the two arms are clamped inside to form the

43、 inward resultant force of up, down, left and right, and then relax and restore. When the center of gravity is lifted, you should keep your body balanced, and your mind the acupoint Baihui (GV 20) on the head will always lift up, and your body will move up accordingly. Monkey Ape raising can massage

44、 the internal organs and improve the heart and lung function and .Pleasant mood.猿摘：退步划弧，丁步 丁步：武术步法的一种，要求一腿支撑体重，另一腿脚尖着地脚跟提起。Dingbu: A kind of martial arts footstep, which requires one leg to support the weight and the other leg to touch the ground and lift the heel.下按，上步摘果。猿摘摹仿猿猴上树摘果，手形和眼神的变化较多，眼先随右手

45、，当手摆到头的左侧时，转头看右前上方，意想发现树上有颗桃。然后下蹲，向上跃步，攀树摘果，变钩速度要快。握固，收回，变掌捧桃，右手下托。下肢动作是，左脚左后方退步，右脚收回变丁步。右脚前跨，重心上移，再收回变丁步。完整练习：退步摆掌，松肩划弧，左顾右盼，下按上步，摘果，握固，收回。要注意上下肢动作的协调，猿摘可改善神经系统的功能，提高机体反应能力及敏捷性。猿戏结束，两手侧前上提，内合下按，做一次调息。MonkeyApe picking :Step back and draw an arc, press the palm in Dingbu step, and pick the fruit in

46、the last step. The action of Ape picking imitates the ape to pick the fruit from the tree. There are many changes in hand shape and eyes. The eyes follow the right hand first. When the hand is placed on the left side of the head, it turns to look at the right front and top, expecting to find a peach

47、 on the tree. Then squat, jump up, climb the tree and pick the fruit, and change the hook-shaped hand quickly. Then change into firmly-holding hand, and return and change your palm, like holding the peach with your right hand. The lower limb movement is the left foot step back to the left and rear,

48、and the right foot retracts and becomes a Dingbu step. Step forward with your right foot, move your center of gravity up, and then return to Dingbu step. The complete exercise is step backward, swing your hands, relax your shoulders, draw an arc, look around, press down the palms and step forward to

49、 pick the fruit, then change to firmly-holding hand, and finally returned. Attention should be paid to the coordination of the movements of the upper and lower limbs. MonkeyApe picking can improve the function of the nervous system, improve the bodys reaction ability and agility. At the end of the action, raise your hands forward, press them inward, and do a breath.5、鸟戏：5.Bird play:鸟戏的手形是鸟翅，中指和无名指向下，其余三指上翘。练习鸟戏时，意想自己是湖中仙鹤，昂首挺立，