Part 1
Subject: Sports
科目： 体育
Jian Hua Tai Ji
Quan
简 化 太 极 拳
Simplified tai chi
Teachers: Yu You Cai
教师： 于有财
教学内容：学习简化太极拳
Teaching :To learn simplified tai chi
课的任务：了解中华武术的渊源历史，感受中华武术的魅力，培养学习中华武术的兴趣。
在武术的学习过程中充分锻炼身体。
Group task : understanding the origins of Chinese martial arts
history, feel the charm of Chinese martial arts,
Chinese martial arts training and interest. Chinese martial arts in
the learning process full exercise.
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课的部分 (Some classes) |
内 容 |
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Phase 1 开 始 部 分 |
一、班长集合点名，报告人数(assembled a squad leader, the number of
reports) × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × × △ 二、宣布本课内容(Announced
salaries content) 1、
学习简化太极拳(and simplifying shadow) 2、
学习中华武术基本动作（腾空飞脚、旋风脚、腾空摆连、提膝平衡） learning basic
Chinese martial arts moves (vacated Feijue, things
are even, golden rooster independent) 3、
与学生进行篮球和乒乓球的交流 and the exchange of students basketball and table tennis |
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Phase 2 准 备 部 分 |
一、手操：(First, Tang :) 1、
阔胸运动2×8拍(1, 2 x 8
shooting wide chest) 2、振臂活动2×8拍(Movement 2,
raising activities 2 x 8) 3、俯背运动2×8拍(shooting 3,
stoop back Movement 2 x 8) 4、弓步压腿运动2×8拍(shooting 4, 2 x
8 shooting sports Gongbu Yu) 5、仆步压腿运动
2×8拍(5, servant-leaning Movement 2 x 8 film) |
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Phase 3 基 本 部 分 |
组织教学方法； 1、
学生跟老师一起做1-8式太极拳动作套路起势、
左右野马分鬃 、左野马分鬃、白鹤亮翅、左右搂膝拗步、手挥琵琶左揽雀尾练习2次。 Organization
of teaching methods; 1, students
with teachers, so a powerful sword moves 第1式；起式 1st
Type; A Type 动作分解： 1、身体自然直立，两脚开立，与肩同宽，脚尖向前；两臂自然下垂，两手放在大腿外侧；眼向前平看（图1） Moves down : one, physical natural upright, legs open,
with the same broad shoulders, the tip of toe forward; Arms natural droop,
dual on thigh outer side; Ping see eye forward (Figure 1) 要点：头颈正直，下颌微向后收，不要故意挺胸或收腹。精神要集中，（起式由立正姿势开始，然后左脚向左分开，成开立步。） Points :
neck upright, lower jaw slightly backward-and not intentionally hurt or ergometer. Spirit to focus (on the stand at attention
posture style, and then left foot left separated into opening step. )
2、
两臂慢慢向前平举，两手高于肩平，与肩同宽，手心向下。（图2） arm slowly move
forward ping, ping handed over their shoulders, and with broad shoulders,
palms downwards. (Figure 2)
3、
身体保持正直，两腿屈膝下蹲；同时两掌轻轻下按，两肘下垂与两膝相对；眼平看前方。（图3） Physical probity, two Tuiquxi
squatting; At the same time, calm lightly by, and knew relatively Liangzhou prolapse; 要点：两肩下沉，两肘松垂，手指自然弯曲。屈膝松腰，臀部不可凸出，身体重心落于两腿之间。两臂下落和身体下蹲的动作要协调一致。 Points :
founder sink, Liangzhou eyes, fingers natural
bending. Kowtow pine waist, buttocks can not stand, the body charged with the
focus between the legs. Arms whereabouts and physical squatting must act
coordinated.
第2式；左野马分鬃 2
Type; Left standing hours bristles 动作分解： 1、 身体微向右转，身体重心移至右腿上；同时，右臂收在胸前平屈，手心向下，左手经体前向右下划弧放在右手下，手心向上，两手心相对抱成球状；左脚随即收到右脚内侧，脚尖点地；眼看右手。上体微向左转，左脚向左前方迈出，有脚跟后蹬，右腿自然伸直，成左弓步；同时上体继续左转，左右手随转体慢慢分别向左上右下分开，左手高于眼平（手心斜向上），肘微屈；右手落在右胯旁，肘也微屈手心向下，指尖向前，眼看左手。（图4） Moves down : 1、the physical transfer of micro-enterprise, medical center
moved to the right leg; Meanwhile, the right arm in front of the bodies of
Ping Wat, palms downwards, left hand right before
the body of Huaihu on the right hand, palms upward,
relative with a spherical dual heart; Left foot then received right wrist,
the tip of toe to the point; Seeing that the right hand. Upper body slightly
left turn, left foot left front step, heel, vegetables, fruits, natural
stretch out the right leg, a left Gongbu; Meanwhile
upper body continue to turn left, right-hand assistant to the lower left
respectively Zhuanti slowly separate left hand
above eye-ping (palms impacts on), elbow Weiqu; On
the right hand side Youkua, elbow also Weiqu palms downward, reaches forward, see left hand.
(figure 4)
第三式 右野马分鬃 3 Type:Right horses hours bristles 动作分解：1、上体慢慢后坐，身体重心移至右腿，左脚尖翘起，微向外撇（大约45-60度），随后脚掌慢慢塌实，左脚慢慢前弓，身体左转，身体重心在移至左腿；同时左手翻转向下，左臂收前平屈，右手向左上划弧放在左手下，两手心相对抱成球状；右脚随即收到左脚内侧，脚尖点地；眼看左手。右腿向右前方迈出，左腿自然伸直，成右弓步；同时上体右转，左右手随转体分别慢慢向左下右上分开，右手高与眼平（手心斜向上），肘微屈；左手落在左胯旁，肘也微屈，手心向下，指尖向前；眼看右手。（图5） Moves down : 1.
Upper body slowly after sitting, the focus moved to the right leg body, left
tip of toe raises, micro outward throw (about 45-60 degrees), then slowly Tashi sole of foot, left foot slowly before bow, physical
turn left, moved to the left leg in physical focus; At the same time left
hand turnover downward, left-ping Wat ago, the
left, right hand on his left hand Hua Hu, a relatively open mind as spherical dual; Which then
received left foot massage, point to tip of toe; Seeing his left hand. You
take the front right leg, left leg natural stretch out, as right Gongbu; Meanwhile upper body turn right, right-hand
assistant to the left of the upper Zhuanti were
slowly separated, the right hand with high eye-ping (palms impacts on), elbow
Weiqu; Left hand on left hip side, elbow also Weiqu, palms downwards, reaches forward; Seeing that the
right hand.
第四式 左野马分鬃 4 Type:Left standing hours bristles 动作分解：1.上体慢慢后坐，身体重心移至左腿，右脚尖翘起，微向外撇（大约45-60度），随后脚掌慢慢塌实，右脚慢慢前弓，身体右转，身体重心在移至右腿；同时右手翻转向下，右臂收前平屈，左手向左上划弧放在右手下，两手心相对抱成球状；左脚随即收到右脚内侧，脚尖点地；眼看右手。左腿向左前方迈出，右腿自然伸直，成左弓步；同时上体左转，左右手随转体分别慢慢向右下左上分开，左手高与眼平（手心斜向上），肘微屈；右手落在左胯旁，肘也微屈，手心向下，指尖向前；眼看左手。（图6） Moves down : 1.
Upper body slowly after sitting, the focus moved to the left leg body, the
right tip of toe raises, micro outward throw (about 45-60 degrees), followed
sole of foot slowly Tashi, right before the bow
slowly, turn right body, the body moved to the center right leg; While the
right hand turnover down, right arm of the former ping Wat,
left hand, left on the right hand Hua Hu, a relatively open mind as spherical dual; left foot
then received right wrist, the tip of toe to the point; Seeing that the right
hand. Take the left front left leg, right leg natural stretch out, a left Gongbu; Meanwhile upper body turn left, right-hand
assistant to the upper right Zhuanti were slowly
separated, the left hand with high eye-ping (palms impacts on), elbow Weiqu; Left hip on the right hand side, elbow also Weiqu, palms downwards, reaches forward; Seeing his left
hand. (Chart 6)
第五式 白鹤亮翅 5 TYPE:Pak-leung Winged Moves down : 1. Illness make left turns, left hand Fanzhang downward, left Ping Wat
front of the bodies, the right hand on the left Huaihu,
palms towards, and his left hand into an spherical; Seeing his left hand.
Which follow up a half step, the upper body after the ride, the focus moved
to the right leg body, upper body first turn right, the right front and watch
the right hand; Then left foot slightly backward, tip of toe point, but step
into the left; Meanwhile in the upper body slightly to the left, facing the
front, right, left hands with Zhuanti slowly
separate from the right of the right hand, to stop the former. Palms left
rear, left hand down on the left hip, palms downwards, reaches forward; Ping
eye view of the front. (Chart 7) 要点：完成姿势胸部不要挺出，两臂上下都要保持半圆形，左膝微屈。身体重心后移和右手上提，左手下按要协调一致。 Points : Do not joined
completed posture chest, arm as a whole to maintain hemicycle, the left knee Weiqu. Physical focus backwards and raised his right hand
and left hand, according to harmonized.
第六式
左搂膝拗步 6 Type : Left knee bend-lot 动作分解：右手从体前下落，由下向后上方划弧至右肩外侧，肘微屈，手与耳同高，手心斜向上；左手由左下向上，向右方划弧至右胸前，手心斜向下；同时上体先微向左再向右转；左脚收至右脚内侧，脚尖点地，眼看右手。上体左转，左脚向前，（偏左）迈出成左弓步；同时右手屈回由耳侧向前推出，高与鼻尖平，左手向下由左膝前楼过落于左胯旁，指尖向前；眼看右手手指。（图8） Moves down : the right hand from the
body before whereabouts from the outer side of the backward above Huahu to her right shoulder, elbow Weiqu,
hands and ears with high palms oblique; Left hand upward from left, right to
turn right side Huahu front of the bodies, palms
oblique; Meanwhile upper body slightly to the left to turn right; Left foot
on to his right foot massage, tip of toe point, seeing that the right hand.
Upper body turn, left foot forward, (left) taken into left Gongbu; Bend back to the right hand side and move
launched by ear, nose tip and high ping, left hand down by the left've been down in the left hip, side, finger forward;
Seeing that the right hand fingers. (Chart 8)
第七式 右搂膝拗步 7 Type:Communities argue step right
knee 动作分解：右腿慢慢屈膝，上体后坐，身体重心移至右腿，左脚尖翘起微向外撇，随后脚掌慢慢踏实，左腿前弓，身体左转，身体重心移至左腿，右脚收到左脚内侧，脚尖点地；同时左手向外翻掌由左后向上划弧至左肩外侧，肘微屈，手与耳同高，手心斜向上；右手随转体向上，向左下划弧落于左胸前，手心斜向下；眼看左手。（图9） Moves down : the
right leg slowly bend knees, upper body recoil, the focus moved to the right
leg body, left tip of toe raises - field throw, and then slowly ease sole of
foot and left leg before bow, physical turn, the focus moved to the body left
leg, left foot before left foot, point to tip of toe; Fan Zhang and his left
hand outward in the left shoulder by standing up to the outer side Huaihu, elbow Weiqu, hands and
ears with high palms oblique; With Zhuanti right
hand upward, the left or in the left front of the bodies of Hua Hu, palms oblique; Seeing
his left hand. (Chart 9)
图9 第八式 左搂膝拗步 8
Type: Left knee bend-lot 动作分解：右手从体前下落，由下向后上方划弧至右肩外侧，肘微屈，手与耳同高，手心斜向上；左手由左下向上，向右方划弧至右胸前，手心斜向下；同时上体先微向左再向右转；左脚收至右脚内侧，脚尖点地，眼看右手。上体左转，左脚向前，（偏左）迈出成左弓步；同时右手屈回由耳侧向前推出，高与鼻尖平，左手向下由左膝前楼过落于左胯旁，指尖向前；眼看右手手指。（图10） Moves down :
the right hand from the body before whereabouts from the outer side of the
backward above Huahu to her right shoulder, elbow Weiqu, hands and ears with high palms oblique; Left hand
upward from left, right to turn right side Huahu
front of the bodies, palms oblique; Meanwhile upper body slightly to the left
to turn right; Left foot on to his right foot massage, tip of toe point,
seeing that the right hand. Upper body turn, left foot forward, (left) taken
into left Gongbu; Bend back to the right hand side
and move launched by ear, nose tip and high ping, left hand down by the left've been down in the left hip, side, finger forward;
Seeing that the right hand fingers. (Chart 10) 要点：前手推出时，身体不可前俯后仰，要松垮松腰。推掌时要沉肩垂肘，坐腕舒掌，同时须与松腰，弓腿上下协调一致。搂膝拗步成弓步时，两脚跟的横向距离保持约 Points : first hand
introduction, the body can not Qianfu head to drop
pine waist. Chen Jian on hold to be lowered elbow,
wrist Shu sitting position, while pine and waist,
bow legs, coordinated. Gongbu step into tears knee
bend, about two feet of horizontal distance to about
9 Type: Hand then Pipa 动作分解：：右脚跟进半步，上体后坐，身体重心转至右腿上，上体半面向右转，左脚略提起稍向前移，便成左虚步，脚跟着地，脚尖翘起，膝部微屈；同时左手由左下向上挑举，高与鼻尖平，掌心向右，臂微屈；右手收回放在左臂肘部里侧，掌心向左；眼看左手食指。（图11） Moves down : : right follow up a
half step, the upper body after sitting, the body transferred to focus on the
right leg and upper body and a half to turn right, left foot slightly raised
slightly backward, but it left a step foot follow, tip of toe raises, knee Weiqu; At the same time the lower left hand upward out
for the high and nose tip-ping, right palm, arm Weiqu;
Recovery on the right hand side left elbow Lane, palm left; Seeing his left
index finger. (Chart 11) 要点：身体要平稳自然，沉肩垂肘，胸部放松。左手上起时不要直向上挑，要由左向上，向前，微带弧形。右脚跟进时，脚掌先着地，在全脚踏实。身体重心后移和左手上起，右手回收要协调一致。 Points : to be a natural
body, Chen Jian lowered elbow, chest relaxed. Left hand, will not play on the final out to the left and
progressive move, usually arc. Which follow-up, the sole of foot to the first
in the whole foot down. Focus on physical play backwards and left hand, right
hand to be coordinated recovery.
10 Type:
Left Daojuan humerus 动作分解：上体右转，右手翻掌（手心向上）经腹前右下向上方划弧平举，臂微屈，左手随即翻掌向上，眼前视线随着向右转体先向右看，在转向前方看左手。右臂屈肘折向前，右手由耳侧向前推出，手心向前，左臂屈肘后撤，手心向上，撤至左肋外侧；同时左腿轻轻提起后（偏左）退一步，脚掌先着地，然后全脚慢慢踏实，身体重心移至左腿上，成右虚步，右脚随转体以脚掌为轴扭正；眼看右手。上体微向左转，同时左手随转体向后上方划弧平举，手心向上，右手随即翻掌，掌心向上；眼随转体先向左看，在转向前方看右手。（图12 ） Moves down : upper
body turn right, the right hand Fanzhang (palms
upward) to the lower part of the belly before Hua Hu Ping cite, Weiqu arm, left
hand then Fanzhang upward, immediate right at first
sight with the right Zhuanti in to look at the left
hand front. Quzhou% right arm forward, the right
hand side of the ear forward launch, palms forward, left Quzhou
evacuation, palms upward, withdrawal Zuolei outer
side; At the same time, left leg lightly against (left) Even so, the sole of
foot first, and then slowly throughout feet down, the focus moved to the left
leg body, but a right step, the right to sole of foot with Zhuaiti being discussed twisting; Seeing that the right
hand. Upper body slightly to the left, while the left hand side with the Hua Hu Ping cite Zhuanti backward, palms upward, then Fanzhang
right hand, palm upward; With Zhuanti see eye to
the left in front at the right hand turn to. (Chart 12)
第十一式 右倒卷肱 11 Type:Daojuan right humerus 动作分解：动作与第十式相同，只是左右相反。图13 Moves down : 10-type movements with the same, but around the
opposite. Figure 13
第十二式 左倒卷肱 12 Type:Left Daojuan
humerus 动作分解：动作与第十式相同。图14 Moves down : 10-type movements with the same. Figure 14
13 Type: Collect
trend 动作分解：两手向外翻转，手心向下，两臂慢慢下落，停于身体两侧；眼看前方。 图15 Moves down : dual field turnover, palms downwards, arm slowly
whereabouts parked on both sides in the physical; Seeing that front. Figure
15 要点：两手左右分开下落时，要注意全身放松，同时气也徐徐下沉（呼气略加长）。呼吸平稳后，把左脚收到右脚旁，在走动休息。 Points : dual whereabouts
around the time of the separation, it is necessary to pay attention to his
efforts, while gas is slowly sinking (breath slightly long). Breathing
smooth, right beside the left foot received in about rest.
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