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少林拳基本动作与方法
THE BASIC MOVEMENTS AND
METHODS OF SHAOLIN BOXING
一、手型
Hands
拳 Fist
五指攥紧，拳面要平，栂指压于 食指、中指第二指节上。（序图1)
Clenching five fingers, fist face is plane, thumb pressure on the index finger, middle finger. (Picture 1)
掌 Palm
(1 )柳叶掌：拇指内屈，其余 四指伸直并拢向后伸张。（序图2)
Willow palm: Bend within thumb and the remaining four fingers unbend backward done. (Picture 2)
(2 )八字掌：拇指伸直，虎 口张开，其余四指伸直并拢向后伸 张。（序图3)
Finger-palm: Thumb extension, the thumb keeps apart with others and the remaining four fingers unbend backward done. (Picture 3)
(3 )分指掌（透风掌）：五指 用力分开，掌心微凹。（序图4)
Ventilating palm: The five fingers force separation, palm slightly concave. (Picture 4 )
勾 Hook
(1 )屈腕，五指撮拢。（序图5)
Flexor carpi and five fingers gather. (Picture 5)
(2)屈腕，栂指与食指、中指撮 拢，无名指、小指依次内屈。（序图6)
The wrist bend and the thumb, index finger, middle finger gather, the ring finger and pinkie bend within. (Picture 6)
爪 Claws
五指有力分开，第二、三节指 骨弯曲，第一节指骨尽量向手背的 一面伸张，掌心凸出。（序图7)
Five fingers forcefully separated, the second and three phalange bend, first phalange tries to hand back side, palm out. (Picture 7)
指 Finger
中指与食指伸直自然分开，其 余三指屈于手心，拇指压在无名指 第一指节上。（序图8)
The index finger and middle finger extended naturally and separated, other three of its bend in the palm and thumb pressure in the ring finger on the first knuckle. (Picture 8)
二、步型
Step
弓步 Bow Stance
前脚微内扣，全脚掌着地，屈 膝，大腿水平，膝部与脚尖垂直； 另一腿挺膝伸直，脚尖里扣斜向前 方，全脚掌着地（两脚间距三脚半 左右）。（序图9 )
Foreleg is within micro-clasp, a foot down, squat knees, thighs higher level, knee with toe vertical; another leg is straight knee, toe within oblique forwards, the whole foot down (The feet keep spacing with three-legged semi-feet). (Picture 9 )
马步 Horse-ridingStep
两脚左右开立，脚尖微内扣，屈 膝半蹲，大腿接近水平。（序图10)
Stand opening, toe within micro- clasp, squat knees, thighs close to the level. (Picture 10)
仆步 CrouchStep
一腿屈膝全蹲，大腿和小腿靠 紧，全脚掌着地，膝与脚尖稍外 展；另一腿平铺接近地面，全脚掌 着地，脚尖内扣。（序图11)
One leg fully squats, thigh and leg together, a whole foot down, knee and toe slightly outreach; another leg is straight close to the ground with the whole foot down and toe within deduction. (Picture 11 )
虚步 EmptyStep
后脚尖斜向前，屈膝半蹲，大 腿接近水平，全脚掌着地；前腿微 屈，脚面绷紧，脚尖虚点地面。(序图12 )
The toes of back foot forward, knee squats, the thigh closes to the level with ground, entire foot down; front leg slightly bends, foot back straight and his toes point empty on ground. (Picture 12 )
歇步 Cross-legged Step
两腿交叉屈膝全蹲，前脚全脚掌 着地，脚尖外展；后脚脚后跟离地， 臀部外侧紧贴小腿。（序图13 )
Cross legs all squat knees, the forefoot whole foot touchdown, toe outreach; back foot heel is part from ground, the buttocks besides close to the gaskin. (Picture 13 )
坐盘 Cross-leggedSitting Position
两腿交叉叠拢下坐，臀部和后 腿的大小腿外侧及脚面均着地；前 腿的大腿靠近胸部。（序图14)
Legs under cross-sitting, buttocks and back leg touchdown; the thigh of front leg is near chest. (Picture 14 )
丁字步 T-wordStep
两腿并拢半蹲，一脚全脚掌着 地，另一脚脚尖点地，靠在支撑脚内 侧，支撑腿大腿成水平。（序图15)
Legs together half-squat, one foot on ground, toes point of other foot on ground, keep to insides of the supporting legs, the supporting leg thigh into level. (Picture 15 )
蹲桩步 Crouch Stake Step
(1 )椅子桩：两脚并拢，两腿 屈膝半蹲，大腿接近水平，全脚掌 着地。（序图16 )
Chair stake: Legs together, two legs bend half-squat, the thighs close to the level, all foot to ground. (Picture 16 )
(2 ) —字桩：两脚全脚掌着 地，前后并扰，一^脚脚尖靠在另一 脚内侧脚弓处，两腿屈膝下蹲，大 腿接近水平Q (序图17)
One word stake: Feet touch the ground, front and back together, and one foot toe takes in the other foot arch, legs go down on his knees and squat, close to the level of the thigh with ground. (Picture 17)
并步 Feet Together
两腿伸直并拢，全脚掌着地。
Legs stretch out and together, all foot down.
蹲歇步 Crouch and Cross- ligged Sitting Position
一腿屈膝下蹲，全脚掌着地， 大腿与小腿靠紧；另一脚向后相 距30厘米屈膝下蹲，小腿与地面平 行，后脚跟离地。（序图18)
One leg squats, the whole foot down, thigh and calf close, and the other foot keeps 30 centimeters away and bent knees, squat, calf parallel with the floor, back heel away from the ground. (Picture 18)
后点步 Touch Toe Backward
两腿直立交叉，后脚以脚尖点 地。（序图19)
Legs straight and cross legs, back foot toe touches ground. (Picture 19)
跪步 Knee Stand
一腿屈膝半蹲，全脚掌着地， 大腿成水平；后腿屈膝跪地，脚后 跟离地，前脚掌着地。（序图20)
One leg bends and half-squats, with the whole foot to ground, thigh into level; back bent kneel genuflects down, the heels up, sole of the forefoot landing. (Picture 20)
13.横裆步 Horizontal Crotch Step
两脚左右开立，约同弓步宽， 全脚掌着地，脚尖正向前方。（序 图21 )
Legs open, about the same width of bow step, with the whole foot down and toe positive front. (Picture 21)
三、手法
Hand Position
拳法 Fist position
抱拳：两臂垂直上提，同时两手变拳抱于腰间，拳心向上。
Hold fist: Arm raised, at the same time change fist with both hands at his waist, fist-palm upward.
冲拳（前冲、侧冲、上冲）：拳从腰间旋臂向前快速击出， 同时自然弹回使手臂微屈，力达拳面。侧冲、上冲要求同此，唯方向 不同。
Thrust fist (thrust forward, thrust side, thrust up ): Punches from the waist, at the same time naturally recoil and slightly bent arm, strength to face. Thrust side, thrust up as the same requirements of this, but in different directions.
抄拳：臂微屈，拳自下向前上方抄起击打，高不过胸，拳背 向前，力达拳面。
Copied fist: Arm slightly bent, punches forward from down to up beating, fist with chest high, fist back forward, power punches to face.
撑拳：拳肘相并，屈臂从胸前向前向后侧击出，双臂成弧 形，拳心向下，拳眼相对，力达拳轮。
Pillared fist: Fist and elbow are together, bent arm and aparting punch side from the chest, curved arms, fist heart down, fist-eyes face to face, power punches to face.
栽拳：臂由屈到伸，自上向下或由前向下栽。速度要快，前 臂内旋，拳眼向内，臂伸直或微屈，力达拳面。
Planting fist: Arm is from flexion to extension, since the upward to downward or from forward crashed. Faster rate, forearm rotation, fist-eye inward, arm unbend or slightly curly, power punches to face.
架拳（左架、后架）：一拳架于额前上方，肘微屈成弧形， 臂与前额相距约15厘米，拳眼向下。
Raise fist (left raise, back raise ) : One fist raise his forehead, elbow slightly curly, arm and forehead are about 15 centimeters long, fist-eyes downward.
劈拳：拳自上向下快速劈击，臂伸直力达拳轮Q抡臂劈击时 臂要抡圆。
Cut list: Fist cuts rapidly downward, arm unbends and power punches to face when moving into a round to punch.
裹拳：双拳从腰间屈臂成孤，侧向内击，拳面八字形相对， 力达拳榜（指第二关节楞）。
Parcels fist: Fists from the waist flex into arc, side punch, fist face eight-word face to face, power punches to the second comer joints of fist.
(9 )格拳 Parry fist
上格拳：拳从腰间由腹前屈臂向上，然后外格，拳心向内拳面向 上，力达前臂，拳高不过眼。
Parry fist up: Punches from the waist by abdominal, arm bent up, then, block out, fist-heart inward, fist-face up, power punches to forearm, lever with eyes.
下格拳：小臂向里向外格击，力达小臂。
Parry fist down: Arm lattices inside to the outside to blow up power forearm .
挤手抱拳：一手为掌，一手为拳，两手相击，即拳面与掌 心抱击。
Crowded hand and hold fist: A hand to palm, a hand to fist, dual hands attack that fist surface and fist-heart hold down.
截把拳：右臂屈90。于胸前，手心向上，左臂屈臂于右手前 方，手心向上，两手同时变拳，右拳从下左拳从上盘截击出，右拳在
前左拳在后，双拳拳心向下。
Intercept handle fist: Right arm bent 90?in front of the chest, palms upward, the left arm flexed on the front right hand, palm upward, at the same time the hands change to the fist, right fist downward and left fist upward punch, right ahead and left posteriority, fist-heart of the double fists downwards.
夹裆拳：拳由胸前直臂向下挂于档前，拳背向外。
Lock crotch fist: Arm straight punches that fist from chest down in the crotch, fist back outside.
反背拳：拳于胸前，拳背向前，拳心向内，以肘为轴向前 弹击。
Punch back fist: Fist in front, fist back forward, fist-heart inward, swinging elbow forward to attack.
2,掌法 Palm position
推掌：掌由腰间旋臂向前立掌推击，臂微屈，速度快，力达 掌根或掌外沿。
Push palm: Push forward, palm-up from his waist forward, arm slightly bent, power punches to palm root or palm edge.
插掌：臂由屈到伸，直腕向下（向前）插掌，力达指尖。
Trust palm: Arm is from bent to straight, straight-wrist downward trust, power punches to fingertip.
砍掌：臂由屈到伸，仰掌向左，俯掌向右击打，力达掌外沿。
Cut palm: Arm is from bent to straight, palm-up leftward punch, palm-down rightward punch, power punches to palm edge.
按掌：自上向下按，手心向下，力达掌心。
Press palm: Press palm up to down and palm-heart downward, power punches to palm-heart.
撒掌：屈臂向地面抓屈五指，变拳屈臂于胸前，快速伸臂， 拳变掌向前抖腕撒出。
Spreading palm: Bend arm to the ground, grasp flexor five fingers and change fist bend to front-chest, rapidly make a long arm, fist changed palm forward punch.
架掌：掌心向上，屈臂架于额前上方约15厘米处。
Raise palm: Palm upward, bent arm raises above the amount of about 15 centimeters.
扳掌：屈臂内收，掌经胸前，以肘关节为轴向前弹击。五指 自然分开，掌心向内，力达掌背。
Plate palm: Bend arm inside, palm by chest and elbow punches forward. Five fingers to separate natural, palm inward, power punches to palm-back.
袷手：双掌手心向上，从腰间向前上方插出，力达指尖。
Spear hands: Raise palms upward and forward from the waist, power punches to fingertip.
搂手：双手侧立，手背均向外，右手高，左手低，双臂呈弧 形向同侧方向搂出。
Brush hand: Side standing with both hands, the hands are outside, right hand high, left hand low, curved arms are in arc, brush hand to the same direction.
云手：两手相对于胸前，左手在上，两手依次在头顶上方 盘旋一周后变拳抱于腰间。
Wave hands: Both hands on the front chest, left hand up, both hands are circling over the head a week after the change fist in the lumbar.
舞花手：两掌根相对交叉，逆时针或顺时针绞花。
Wave-circle hands: Cross-relative palm, counterclockwise or clockwise twist spent.
插指：两手由拳变指，手臂由屈到伸，两手由腰间快速插 出，力达指尖。
Trust finger: Fist of both hands change finger, bent arm to extension, hands fast trust from waist，power punches to fingertip.
按爪：爪由上向下按击，力达掌心。
Press claw: The claw presses downward by the strike force to palm.
十字手：两掌手腕胸前交叉，掌指朝上，向前推击。
Cross hands: Both palms cross-wrist chest, fingers point up and push forward.
撩掌：由下向前屈臂外旋，小指、无名指、中指、食指随 屈腕直指向掌心卷收。
Circle-up hand: Bend arm forward by circle out, little finger, ring finger, middle finger, index finger with the bent wrist directing straight at the palm furled.
3•射法 Elbow position
顶肘：屈肘握拳，手心向下，肘尖前顶或侧顶，力达肘尖。
Push elbow: Bend elbow and hold a fist, palm-heart downward, elbow-tip pushes forward or side, power punches to elbow-tip.
盘肘：手臂平举，拳心向下，前臂由外向内盘肘。
Bend elbow: Arm raising level, fist-heart downward, forearm is from outer to inner, bending elbow.
架肘：屈臂外旋上举，拳心向前上方或正下方，屈臂90。置
于额前，高不过头。
Raise elbow: Bend arm swing outside, fist-heart punches above or just below, then bend arm 90?at forehead, but then it is high with the head.
格肘（里格、外格）：前臂上屈，手心向里，力在前臂，向
内横拨为里格，向外横拨为外格。 '
Parry elbow ( parry inside, parry outside ): Bend forearm up, palm-heart inside, the strength in the forearm, parrying inside is parrying inside; parrying outside is parrying outside.
横击肘：肘关节屈，弧形向前，屈臂平击，力达肘尖和前臂
外侧。
Crosscut elbow: Bend elbow, curved forward and punched, power punches to elbow-tip and forearm outside.
四、腿法
Leg Position
曲伸性腿法 Flexor-extendLeg Position
弹腿：支撑腿直立或稍屈，另一腿由屈到伸向前弹击，高不 过腰，脚面绷平稍内扣，力达脚尖，腿弹击到位后自然弹回。
Flip kicking leg: The supporting leg is straight or slightly bends, and the other leg extends to the straighted and forward flip kicking, waist high, foot-face smooth and slightly buckle in, power punches to foot-tip. Leg flips to kick in place and then leg naturally rebounds.
勾弹腿：支撑腿直立或稍屈，另一腿由屈向外后方向缠勾后 接弹腿，支撑脚掌用力，旋转时要保持平衡，力达脚尖。
Hook flip leg: Supporting leg is straight or slightly bends, other one hooks to kick from bend to outside and then flipping leg, supporting sole use force, power punches to foot-tip. When it is swing that keeping balance.
蹬腿（前蹬、后蹬）：支撑腿直立或稍屈，另一腿由屈到 伸，脚尖勾起用脚跟猛力蹬出，高不过胸，低不过腰。前蹬时上体正 直，后蹬时上体前俯。
Drive leg (drive forward, drive back ) : The supporting leg is straight or slightly bends by the other leg from bent to straight, with the heel-toe driving out violently, but not as high as chest, not as low as waist. The body is straight when driving integrity; the body forward pronats when driving back.
踹腿（高踹、低踹、侧踹）：支撑腿直立或稍屈，另一腿由 屈到伸，腿尖勾起内扣成外摆用脚底猛力踹出。高踹与腰平；低踹与 膝平；侧踹时上身斜倾，脚高与腰平。
Kick side leg (high kick, low kick, side kick): The supporting leg is straight or slightly curly，and the other leg is from bend to stretch，hooking foot, legs pointed back within, put into use outside violently, kick out the soles of the feet. High kick and lumbar level; low-kick and knee level; side kick at the upper body ramp, feet and waist-high.
铲腿：要求同踹腿，唯脚掌朝下，脚尖里扣，脚外侧用力。
Shovel leg: The requirements are same as ^kicking leg side" , but the soles of the feet are down, tiptoe turns inward, foot-besides use force.
2.直摆性腿法 Straight Leg Position
正踢腿：支撑腿伸直，全脚掌着地。另一腿膝部挺直，脚尖 勾起前踢，接近前额，动作要轻快有力，上体保持正直。
Kick front leg: Supporting leg is straight, the whole foot touches ground. Another knee of the leg straighten, hooking foot kicks forward, close to the forehead, moves to ease and powerful, upper body to maintain integrity.
里合腿：支撑腿自然伸直，全脚掌着地，另一腿从体侧踢起 经面前向里作扇面摆动落下。其他同正踢腿。
Kick-circle inward leg: Supporting leg is straight naturally, full foot touches ground, with the another leg kicking from the body side like a fan to the swing. The other is the same as ick front leg?.
外摆腿：同里合腿，唯摆动方向相反。
Kick-swing outward leg: It is the same as ick-circle inward leg?，but swing in opposite directions.
击响性腿法 Hit Sound Leg Position
单拍脚：支撑腿伸直，另一腿脚面绷平向上弹踢；同侧手从 腰间由拳变旋臂向前插出迎拍脚面，击拍要准确响亮。
Single hit foot: Supporting leg is straight and the other5s face tautly kicks up; the hand of the same side punches from the waist, fist changing palm forward, bating foot face, to accurately hit down on loud.
斜拍脚（十字拍脚）：同单拍脚，唯用异侧手迎拍脚面。
Cross-tap foot: Hand pats foot of the same side, and the other hand pats foot face.
里合拍脚：一腿做里合脚动作，脚掌内扣；异侧手在额前击 拍脚掌，要准确响亮。
Kick-circle inward tap foot: A leg kicks circle inward, sole inside; other hand taps sole, to accurately loud.
(4)摆莲拍脚：一腿做外摆腿动作，两手在额前依次迎拍脚面， 击拍两响，要准确响亮。
Waving lotus both hands hit foot: A leg kicks-swing outward, both hands in turn hit foot, to accurately loud.
五、平衡
Balance
提膝平衡 Lift Knee Balance
支撑脚直立站稳，上体正直。另一腿在体前屈膝高提近胸，小腿 斜垂，脚面綳平内收。
Supporting leg vertical stands, body upright. Another leg before body bends knee, lifting high to chest, crus oblique inward, foot face clasps inward.
2•盘腿平衡 Cross-legged Balance
支撑腿屈膝半蹲，另一腿屈膝，脚尖勾起并紧扣于支撑腿膝后。
Supporting leg bends knee and half-squats, another bends knee, foot hooks and toe is back closely linked to the knee back.
仰身平衡 Single Leg Back Lever
支撑腿伸直或稍屈站稳，上体后仰接近水平；另一腿伸直平衡举 于体前，高于水平，脚面绷平。
The supporting leg is straight or slightly bends, the upper body backwards close to level; another leg slightly holds in balance before the body, high with level, foot face stretches tightly.
六、跳跃
Jump
1.直体跳跃 Straight Jump
(1)腾空飞脚：摆动腿高提，起跳腿提膝弹出，脚面绷平，脚高 过肩；起跳腿同侧手从腰间内旋臂击手和拍脚连续快速、准确响亮。
Flying kick: Swing legs and raise high, jumping leg lifts knee and kicks, foot face stretches tightly, foot higher than the shoulder; the ipsilateral hand from the waist beats on hands and foot to fast, accurate loud.
(2)腾空蹬腿：身体腾空，起跳腿由屈到伸向前蹬出，脚尖勾 起，力达脚跟，腿高不过肩，低不过腰。
Kick-flight with leading heel: Jumping, the leg kick-flight with leading heel from bent to straight, foot hooks, power punches to heel, leg high with waist.
转体跳跃：腾空后摆腿，两脚同时跳起离地，摆动腿伸直，脚 面綳平，成扇面向后摆击；另一腿或直或屈，力达脚掌，同时落地。
Turn body lead: The swing leg vacates back, two legs jump from the same time, swinging leg straight, foot face stretches tightly, swinging backward as fan- form; another leg is straight or flexes, strength to the soles, while the feet lands.
旋转跳跃：摆动腿直摆或屈膝，起跳腿伸直，腾空转体约 180。，接做腾空飞脚。
Spin-jump: Swinging leg is straight or bend knee, jumping leg is straight, vacates swivel about 180?and does Flying Kick.
七、头法
Head Position
含胸低头，下颌贴近胸部，然后突然向侧撞击，顶头竖颈，力达 头顶。
Chest in and head down, chin is close to the chest, then suddenly strike to the side, head up and neck straight, power reaches calvaria.
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