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I really liked the Taichi session! I thought it was even better than yoga.
If time permits, I would like to sign up for a proper course. It was good exercise :)
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- Princess Elizabeth Primary
I like learning new movements because it helps my body.
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四十二式太极剑
四十二式太极剑是第十一届亚运会比赛的项目之一,它由一种手型、八种步型、十一种步法、五种腿法和十八种剑法组成。

一、手型

太极剑的手型主要指的是剑指:中指与食指伸直并拢,其余三指屈于手心,母指压在无名指和小指的第一指节上。

二、步型

(一)弓步 前脚全脚着地,脚尖朝前,屈膝前弓,膝部不得超过脚尖;后腿自然伸直,脚尖斜向前方,全脚着地;两脚横向距离约10-20厘米

(二)马步 两脚左右开立,约脚长的三倍;脚尖正对前方,屈膝半蹲。

(三)歇步 一腿屈膝下蹲,全脚着地,脚尖斜向前方45度;另一腿微屈,以脚前掌或脚跟点于身前。

(四)仆步 一腿屈膝全蹲,膝与脚尖稍外展;另一腿自然伸直,平铺接近地面,接近内扣,两脚全脚掌着地。

(五)丁步 一腿屈膝半蹲,全脚着地;另一腿屈膝,以前脚掌或脚尖点于支撑脚内侧。

(六)歇步 两脚交叉屈膝半蹲。前脚尖外展,全脚着地;后脚尖朝前,膝部附于前脚外侧,脚跟离地,臀部接近脚跟。

(七)独立步 一腿自然伸直,支撑站稳;另一腿在体前或体侧屈膝提起,高于腰部,小腿自然下垂。

(八)平行步 两脚分开,脚尖朝前,屈膝下蹲,两脚外沿同肩宽。

(一)上步 后脚向前一步或前脚向前半步

(二)退步 前脚退后一步

(三)撤步 前脚货后脚退半步

(四)盖步 一脚经支撑脚前横落

(五)插步 一脚经支撑脚后横落

(六)跳步 前脚蹬地跳起,后脚前摆落地

(七)行步 腿微屈,两脚连续上步,步幅均匀,重心平稳

(八)摆步 上步落地时脚尖外摆,与后脚成八字

(九)扣步 上步落地时脚尖内扣,与后脚成八字

(十)跟步 后脚向前跟进半步

(十一)碾步 以脚跟为轴,脚尖外展或内扣,或以前脚掌为轴,脚跟外展

四、腿法

(一)蹬脚 支撑腿微屈站稳,另一腿屈膝提起,勾脚,以脚跟为力点慢慢蹬出,腿自然伸直,脚高于腰部。

(二)分脚 支撑腿微屈站稳,另一腿屈膝提起,然后小腿上摆,腿自然伸直,脚面展平,脚高于腰部。

(三)摆腿 支撑腿微屈站稳,另一腿从异侧摆起,经胸前外摆,脚面展平,不得低于肩。

(四)震脚 支撑腿微屈,另一腿屈膝提起,以前脚掌向地面踏震,劲力须松沉。

(五)后举腿 支撑腿微屈站稳,另一腿在身后向异侧方屈举,脚面自然展平,脚掌朝上;上体稍侧倾,并向举腿方向拧腰。

以上各种腿法均要求支撑平稳,膝关节不可僵挺;上体维持中正,不可前俯后仰或左右歪斜。

五、身型

(一)头 向上虚虚领起,下颌微内收,不可偏歪或摇摆

(二)颈 自然伸直,肌肉不可紧张

(三)肩 保持松沉,不可耸肩,也不可后张或前扣

(四)肘 自然下垂,不可僵直、外翻或扬起

(五)胸 舒松自然,不要外挺,也不要故意内缩

(六)背 自然放松,舒展拔伸,不可弓背

(七)腰 自然放松,不可后弓或前挺;运转要灵活,以腰为轴带动手足

(八)脊 保持正直,不可左歪右斜、前挺后弓

(九)臀、胯 臀要注意敛收,不可向后突起或摇摆;胯要松、缩、正,不可左、右突出外扭

(十)膝 伸屈要柔和自然

六、身法

端正自然,不偏不倚,舒展大方,旋转松活;不可僵滞浮软、突起突落;动作要以腰为轴,带动上下,完整贯串。

七、眼法

定势时眼看前方或剑指或剑;换势运转时,要做到精神贯注,势动神随,神态自然。

八、剑法

(一)点剑 立剑,提腕,使剑尖由上向前下点出,臂自然伸直,力达剑锋。

(二)崩剑 立剑,沉腕,使剑尖向上,发力于腕,力达剑锋。

(三)撩剑 立剑,由下向前上方为撩,力达剑身前部为正撩剑,前臂外旋,手心向上,贴身弧形撩出;反撩剑前臂内旋,其余同正撩剑。

(四)劈剑 立剑,自上向下为劈,力达剑身。抡劈剑则须将剑抡一逆圆,然后向前下劈。

(五)刺剑 立剑或平剑,向前直为刺,力达剑尖,臂与剑成一直线。平刺剑,高与肩平;上刺剑,剑尖高与头平;下刺剑,剑尖高与膝平;探刺剑,臂内旋使手心朝外,经肩上恻向前上方或下方立剑刺出。

(六)拦剑 左拦剑:立剑,臂内旋,由左下方向右前方斜出,腕与头平,剑尖朝左前下,力达剑刃。 右拦剑:立剑,臂外旋,由右下方向右前方斜出,剑尖朝右前下,力达剑刃。

(七)挂剑 立剑,剑尖由前向下、向同侧或异侧后方贴身挂出,力达剑身前部。

(八)托剑 立剑,剑身平置,由下向上为托。手心朝里,腕与头平,力达剑身中部。

(九)绞剑 平剑,自胸前逆时针向前划弧一周,再收于胸前,手心朝上,剑尖朝前,力达剑身中部。

(十)削剑 平剑,自剑异侧下方经胸前向同侧前上方斜出为削,手心斜向上,剑尖略高于头。

(十一)压剑 平剑,手心朝下,向下为压,剑尖朝前。

(十二)云剑 平剑,在头前方平圆绕环为云。

(十三)抹剑 平剑,从一侧经前弧形向另一侧回抽为抹,腕与胸平,剑尖朝异侧前方,力达剑身。

(十四)截剑 剑身斜向上或斜向下为截,力达剑身前部。上截剑斜向上;下截剑斜向下;后截剑斜向后下方。

(十五)带剑 平剑,由前向左或右,屈臂回抽为带,腕高不过胸,剑尖斜朝前,力达剑身。

(十六)斩剑 平剑,向右横出,高度在头与肩之间为斩,力达剑身。

(十七)架剑 立剑,横向上为架,剑高过头,力达剑身,手心朝外。

以上各种剑法都要做到:剑法清楚,劲力顺达,力点准确,身剑协调,方法正确。

太极者,无极而生,阴阳之母也.动之则分,静之则合.无过不及,随屈就伸.

动作名称
  1. 起势 – Qi Shi
  2. 并步点剑 – Bing Bu Dian Jian
  3. 弓步削剑 – Gong Bu Xiao Jian
  4. 提膝劈剑 – Ti Xi Pi Jian
  5. 左弓步拦 – Zuo Gong Bu Lan
  6. 左虚步撩 – Zuo Xu Bu Liao
  7. 右弓步拦 – You Gong Bu Lan
  8. 提膝捧剑 – Ti Xi Peng Jian
  9. 蹬脚前刺 – Deng Jiao Qian Ci
  10. 跳步平刺 – Tiao Bu Ping Ci
  11. 转身下刺 – Zhuan Shen Xia Ci
  12. 弓步平斩 – Gong Bu Ping Zhan
  13. 弓步崩剑 – Gong Bu Beng Jian
  14. 歇步压剑 – Xie Bu Ya Jian
  15. 进步绞剑 – Jin Bu Jiao Jian
  16. 提膝上刺 – Ti Xi Shang Ci
  17. 虚步下截 – Xu Bu Xia Jie
  18. 右左平带 – You Zuo Ping Dai
  19. 弓步劈剑 – Gong Bu Pi Jian
  20. 丁步托剑 – Ding Bu Tuo Jian
  21. 分脚后点 – Fen Jiao Hou Dian
  22. 仆步穿剑 (右) – Pu Bu Chuan Jian (Right)
  23. 蹬脚架剑 (左) – Deng Jiao Jia Jian (Left)
  24. 提膝点剑 (左) – Ti Xi Dian Jian (Left)
  25. 仆步横扫 (左) – Pu Bu Heng Sao (Left)
  26. 弓步下截 (右,左) – Gong Bu Xia Jie (Right, Left)
  27. 弓步下刺 – Gong Bu Xia Ci
  28. 右左云抹 – You Zuo Yun Mo
  29. 右弓步劈 – You Gong Bu Pi
  30. 后举腿架剑 – Hou Ju Tui Jia Jian
  31. 丁步点剑 - Ding Bu Dian Jian
  32. 马步推剑 – Ma Bu Tui Jian
  33. 独立上托 – Du Li Shang Tuo
  34. 挂剑前点– Gua Jian Qian Dian
  35. 歇步崩剑 – Xie Bu Beng Jian
  36. 弓步反刺 – Gong Bu Fan Ci
  37. 转身下刺 – Zhuan Shen Xia Ci
  38. 提膝提剑 – Ti Xi Ti Jian
  39. 行步穿剑 – Xing Bu Chuan Jian
  40. 摆腿架剑 – Bai Tui Jia Jian
  41. 弓步直刺 – Gong Bu Zhi Ci
  42. 收势 – Shou Shi