Читать книгу T'ai Chi. The "Supreme Ultimate" Exercise for Health, Sport, and Self-Defense онлайн

3 страница из 8

Contents

ssss1 ix I. ssss1 1 The Name 2 History 3 II. ssss1 5 Relaxation and Ch'i 5 Like a Child 6 III. ssss1 8 The Three Factors 8 Movement 9 Slowness 10 Swimming in Air 10 Linkage 10 Tranquillity 10 Breathing 11 IV. ssss1 12 Posture 1. Preparation 13 Posture 2. Beginning 14 Posture 3. Grasp Sparrow's Tail, Ward-off, Left 15 Posture 4. Grasp Sparrow's Tail, Ward-off, Right 16 Posture 5. Grasp Sparrow's Tail, Rollback 17 Posture 6. Grasp Sparrow's Tail, Press 18 Posture 7. Grasp Sparrow's Tail, Push 19 Posture 8. Single Whip 20 Posture 9. Lift Hands 21 Posture 10. Lean Forward 22 Posture 11. Stork Spreads Wings 23 Posture 12. Brush Left Knee and Twist Step 24 Posture 13. Play the Guitar 25 Posture 13A. (Repeat of Posture 12) 25 Posture 14. Step Forward, Deflect Downward, Parry, and Punch 26 Posture 15. Withdraw and Push 27 Posture 16. Cross Hands 28 Posture 17. Embrace Tiger and Return to Mountain 29 Posture 17A. (Repeat of Posture 5) 30 Posture 17B. (Repeat of Posture 6) 30 Posture 17C. (Repeat of Posture 7) 30 Posture 17D. (Repeat of Posture 8) 30 Posture 18. Punch Under Elbow 32 Posture 19. Step Back and Repulse Monkey, Right 33 Posture 20. Step Back and Repulse Monkey, Left 34 Posture 20A. (Repeat of Posture 19) 34 Posture 21. Diagonal Flying 35 Posture 22. Wave Hands in Clouds, Right 36 Posture 23. Wave Hands in Clouds, Left 37 Posture 23A. (Repeat of Posture 22) 38 Posture 23B. (Repeat of Posture 23) 38 Posture 23C. (Repeat of Posture 8) 39 Posture 24. Squatting Single Whip 40 Posture 25. Golden Cock Stands on One Leg, Right 41 Posture 26. Golden Cock Stands on One Leg, Left 42 Posture 27. Separate Right Foot 43 Posture 28. Separate Left Foot 44 Posture 29. Turn and Strike with Heel 45 Posture 29A. (Repeat of Posture 12) 46 Posture 30. Brush Right Knee and Twist Step 47 Posture 31. Step Forward and Strike with Fist 48 Posture 31A. (Repeat of Posture 4) 49 Posture 31B. (Repeat of Posture 5) 49 Posture 31C. (Repeat of Posture 6) 50 Posture 31D. (Repeat of Posture 7) 50 Posture 31E. (Repeat of Posture 8) 51 Posture 32. Fair Lady Works at Shuttles, Right 52 Posture 33. Fair Lady Works at Shuttles, Left 53 Posture 33A. (Repeat of Posture 32) 54 Posture 33B. (Repeat'of Posture 33) 55 Posture 33C. (Repeat of Posture 3) 56 Posture 33D. (Repeat of Posture 4) 57 Posture 33E. (Repeat of Posture 5) 57 Posture 33F. (Repeat of Posture 6) 58 Posture 33G. (Repeat of Posture 7) 58 Posture 33H. (Repeat of Posture 8) 59 Posture 33-1. (Repeat of Posture 24) 60 Posture 34. Step Forward to Seven Stars 61 Posture 35. Step Back and Ride Tiger 62 Posture 36. Turn Body and Sweep Lotus with Leg 63 Posture 37. Bend Bow and Shoot Tiger 64 Posture 37A. (Repeat of Posture 14) 65 Posture 37B. (Repeat of Posture 15) 65 Posture 37C. (Repeat of Posture 16) 66 Posture 37D. Conclusion 67 The Solo Exercise Checklist 68 The Solo Exercise: A Photographic Sequence 69 V. ssss1 78 Pushing-Hands Practice: The Basic Movements 80 Movement 1. Single-Hand Exercise 82 Movement 2. Ward-off 84 Movement 3. Press 85 Movement 4. Rollback 86 Movement 5. Push 87 Uprooting Technique: How to Perfect It 88 VI. ssss1 90 Interpreting Strength 90 Self-Defense Movements 92 Movement 1. Step Forward, Deflect Downward, Parry, and Punch 93 Movement 2. Withdraw and Push 94 Movement 3. Squatting Single Whip and Golden Cock Stands on One Leg, Right 95 Movement 4. Separate Right Foot 96 Movement 5. Fair Lady Works at Shuttles, Right 97 Movement 6. Turn Body and Sweep Lotus with Leg 98 VII. ssss1 99 Yang Cheng-fu's Twelve Important Points 99 Questions and Answers 101 VIII. ssss1 106 The Body as One Unit 106 Coordinating the Substantial and Insubstantial 109 The Thirteen Postures and the Mind 110 Song of the Thirteen Postures 111 Song of the Pushing-Hands Practice 112 ssss1 Key to the Foot-Weighting Diagrams 113 Sequence Diagram of the Solo Exercise 113

Foreword