武术长拳训练理论与实践

武术长拳训练理论与实践TheoryandPracticeofChangquanWushuTraining武术（长拳）是什么？有什么？练什么？怎么练？主要内容

Wushu（Longfist）

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Howtopractice？MainContent武术发展大致走过了三个阶段：第一阶段第二阶段第三阶段军事武艺（追求技击过程）武术原始的攻防格斗技能东西方原始格斗技能分野（追求技击结果）西方技击术价值判断（文化差异）明清之际由符号和意义组成（拳势-攻防含义）武术是什么Thedevelopmentofmartialartshasroughlygonethroughthreestages:FirstPeriodSecondPeriodThirdPeriodMilitarymartialarts（ThePursuitoftechnicalproficiency）WushuPrimitivecombatskillsDivisionofprimitivecombatskillsbetweenEastandWest（Thepursuitoftechnicalresults）WesternCombattechniquesValuejudgment(culturaldifferences)MingandQingDynastiesComposedofsymbolsandmeanings(forms-offensiveanddefensivesignificance)WhatisWushu武术拳种武术是什么攻防技击武功套路演练格斗对抗武医1982年武术挖掘整理对拳种的界定为:“源流有序、拳理清晰、风格独特、自成体系”。（129种）（从武术定义看）武理武技武功武德核心内容少林拳形意拳八卦掌劈挂拳太极拳南拳……长拳武术有什么StylesofWushuWhatisWushuOffensiveanddefensivetechniquesMartialartsskillsRoutinePerformanceCombatMartialmedicineIn1982,thecategorizationandsystematizationofmartialartsdefinedthecriteriaforvariousstylesofboxingas:"clearorigins,coherentprinciples,uniquestyles,andself-containedsystems"(129varieties).（Fromtheperspectiveofmartialartsdefinition）MartialPrinciplesMartialTechniquesMartialProwessMartialethicsCorecontentShaolinfistXingYifistBaGuaPiGuaFistTaiChiSouthernfist……LongfistWhatdoesWushuinclude?长拳

长拳的由来：“长拳”是相对“短打”而言的，明代唐顺之（1507年-1560年）《武编》云：“逼近用短打，若远开则用长拳。”同时代的戚继光（1528年11月12日—1588年）《纪效书·拳经提要篇》中：“古今拳家，宋太祖有三十二势长拳。”明代另一著名武术家程宗猷在其《少林棍法阐宗》中更是认为：“杨家枪、太祖长拳、绵张短打、孙家阴手棍、少林兼枪带棒乃五家正传，苟能习练精熟，以其心印，余可敝帚弃之矣。”而现代武术运动中的“长拳”一词，沿用明代“长拳”的概念将查拳、华拳、炮捶、红拳等统称为“长拳”。长拳套路演练形式包括：单练套路、对练套路。长拳单练套路按性质分：规定套路、自选套路技法要求手要捷快、眼要明锐、身要灵活、步要稳固；精要充沛、气要下沉、力要顺达、功要纯青。武术练什么LongFistTheoriginof"LongFist"referstoitscontrastwith"ShortStrikes".IntheMingDynasty,TangShunzhi(1507-1560)wroteinhis"WuBian":"Whenapproaching,useshortstrikes;ifkeepingadistance,useLongFist."Similarly,duringthesameperiod,QiJiguang(1528-1588)wroteinhis"JiXiaoShu-SummaryofBoxingClassics":"Throughouthistory,SongTaizuhadthirty-twomovementsofLongFist."AnotherrenownedmartialartistoftheMingDynasty,ChengZongyou,inhiswork"ShaolinStaffMethodExplained",regarded"YangFamilySpear,TaizuLongFist,MianZhangShortStrikes,SunFamilyYinHandStaff,andShaolincombinedspearwithstick"asthefiveorthodoxlineages.Heemphasizedmasteringthemthoroughlywouldrenderothermethodsunnecessary.Inmodernmartialarts,theterm"LongFist"continuestoencompassstylessuchasChaQuan,HuaQuan,PaoChui,andHongQuan,followingtheconceptualframeworkestablishedduringtheMingDynasty.WhatispracticedinWushu?WhatispracticedinWushu?Longfistformroutinesinclude：individualandDuilian.Longfistsoloroutinesinclude：Compulsoryroutines,Optionalroutines.TechniqueRequirementsHandsshouldbeagileandswift,Eyesshouldbesharpandclear,Bodyshouldbeflexible,Stepsshouldbestable;Spiritshouldbevigorous,Qi(energy)shouldsinkdownward,Strengthshouldflowsmoothly,Skillsshouldbemasteredtoperfection.练功法（武功）练技法（武技）内功：静功、动功气功：吐纳、导引等柔功：以部位分；以方法分等硬功：举鼎、石锁等轻功：负重练功等心法：意识气法：提、托、聚、沉劲法：三节、六合手法腿法：如四种腿法身法步法平衡跳跃跌扑滚翻型势：如手型、步型等徒手技法器械技法综合技法短器械技法长器械技法软器械技法双器械技法韵法：节奏手眼身法步，精神气力功练套路眼法：注视、随视武术练什么Trainingmethod（wugong）Trainingmethod（Martialtechniques）Neigong：jinggong、donggongQigong：tuna、daoyinRougongyibuweifen,yifangfafenyinggong：juding、shisuoLightskill：trainingwithweightHandTechniquesLegtechniques:4typesBodyTechniqueStancetechniquesBalanceJumpsTumblesandrollsPosture:Handwork,FootworkEmptyhandedtechniquesWeapontechniquesComprehensivetechniques“Hand,eye,body,technique,andfootwork;mentalandphysicalpowertraining”PracticeRoutinesWhatispracticedinWushuShortweaponsLongweaponsSoftweaponsDoubleweaponsStrikingTechniquesGrapplingTechniquesDefenseTechniquesFootworkStrategyandTactics一、练腕灵（身活腕灵）

各种剑法的轻快、准确及手腕的扣、旋、展、转、收握等灵活变化，能使身法、劲力、协调地融入到剑法之中，使身剑合一。二、练身法（剑法敏捷）

剑法演练时不能触身，要敏捷、轻巧、准确，力点多在创尖或剑前端。演练时，剑术在轻快的步法与身法的配合中表现出敏捷出击、纵横劈刺、闪展避让等特点。三、练韵律（气韵洒脱）

气韵，主要是指剑术动作的起承转折、动静疾缓、刚柔张弛、开合起落等节奏变化的韵律感。剑术劲力法则要求柔中有刚、刚中有柔、刚柔互渗运用。

剑术练法要点武术练什么WristAgility(BodyandWristCoordination)Masteryofvariousswordtechniquesinvolvesswiftandprecisemovementsofthewristsuchashooking,rotating,extending,turning,andgripping.Thisflexibilityintegratesbodymovements,strength,andcoordinationintotheswordtechniques,achievingunityofbodyandsword.BodyTechnique(AgilityinSwordplay)Swordplayrequiresagility,lightness,andprecisionwithouttouchingoneselfduringpractice.Thefocusisonthetipoftheswordorthefrontend,demonstratingagilityinattacking,slashing,thrusting,andevadingthroughcoordinatedfootworkandbodymovements.Rhythm(ExpressiveandFree-flowingQi)Rhythmreferstothechangesinrhythmduringswordmovements,includingthetransitions,speedvariations,thebalancebetweenfirmnessandgentleness,andtheopeningandclosingactions.Swordtechniquesemphasizetheapplicationofstrengthwheregentlenessmeetsfirmnessandviceversa,ensuringaharmoniousandrhythmicexecution.Keypointsofstraightswordtraining:WhatispracticedinWushu一、练配手（配手合法）

武术拳谚有“单刀看手，双刀看走”。所以，刀术演练是以劈、砍为主的刀法和快、疾、猛、狠的动势成为刀术的一大技法特点，因此，左手的配合尤为重要。二、练缠裹（缠裹绕身）

说明刀术不仅尚猛，而且刀法快捷、有虚有实、有刚有柔、有奇有正、变化莫测也是其技法特点之一。所以有“缠头裹脑进步砍,天下刀法会一半”之说。三、练腰力（以腰助力）

以劈砍斩削扫等为主要内容的刀法，在其用法上多以腰助力，加大攻击力度，身法活便，以腰助力而发挥其猛狠的动势。刀术练法要点武术练什么HandCoordination(EffectiveUseofHands):There'sasayinginmartialartsthat"oneswordwatchesthehand;twoswordswatchthemovement."Therefore,traininginknifetechniquesemphasizeschoppingandslashingasprimarytechniques,characterizedbyquick,fierce,andforcefulmovements.Thecoordinationofthelefthandisparticularlycrucial.EntanglingandWrapping(BodyWrapping):Knifetechniquesnotonlyprioritizefiercenessbutalsoemphasizeagility,withtechniquesthatareunpredictable,combiningbothsolidandflexiblemovements.Thephrase"entangleandwraparoundthehead,advanceandchop"highlightstheunpredictablenatureofknifetechniques.LeveragingWaistStrength(UsingWaistforPower):Techniquessuchaschopping,slashing,cleaving,andsweepingprimarilyrelyonwaistmovementstoincreaseattackingforce.Agilebodymovementsenhancethepowerandferocityofthestrikes.KeypointsofBroadswordtraining:WhatispracticedinWushu一、练枪感（前管后锁）

持枪稳活，前管后锁，既能握枪稳固，又能使枪杆在手中自由出入滑动；后手要像锁一样牢握枪把，通过腰部发力，表现出各种不同的枪法。二、练扎圈（艺工于一圈）

武术拳谚有“枪扎一线，圈不过斗”“艺工于一圈”等说法。所以枪扎一线，圈不过斗，是扎枪和拦拿圈绞类枪法的重要技术标准。三、练身械（走势开展）

两手控制枪的运动方向，随时身体姿势的变化能自如地调节握把的松紧度和控制枪的发力，灵活应变的整体姿势，做到人枪合一，有利于攻也有利于守。枪术练法要点武术练什么SpearSensitivity(FrontHold,RearLock):Holdthespearsteadilywiththefrontgripandsecuretherearlock.Thistechniqueallowsforafirmgriponthespearwhileallowingtheshafttoslidefreelyinthehand.Therearhandshouldsecurelygraspthespearlikealock,utilizingwaistforcetodemonstratevariousspeartechniques.PracticingThrustsandCircles(ArtistryinaCircle):Accordingtomartialartssayingssuchas"thrustthespearinastraightline,circlewithoutcrossingabucket"and"artistryinacircle,"precisioninthrustingandcirculartechniquesiscrucial.Theseareimportanttechnicalstandardsforstabbing,blocking,andcirclingtechniques.BodyMovementandTechnique(DynamicDevelopment):Controlthespear'sdirectionwithbothhandsandadjustthegrip'stensionandforcecontrolwithchangesinbodyposture.Fluidadaptationofoverallpostureensuresharmonybetweenthepractitionerandthespear,beneficialforbothoffenseanddefense.KeypointsofspeartrainingWhatispracticedinWushu一、练棍法（长短兼顾）

棍法快密，梢把兼用，长短兼施，故此有“枪似游龙，棍似雨”之说。有远击之法的抢、劈、扫、撩等，多用梢端击打，两手须握持把段；还有梢把互用的截、戳、格等棍法，多手持中段。二、练握法（握法活便）

握法指握持棍器部位的方法。不同的棍法及棍术动作间的变化，都是以不同的握法为前提，如：抡棍的握法和点棍的握法等，所以握法活便是练好棍法的基础和保障。三、练勇猛（乘势顺力）

棍术要求勇猛快速，“棍打一片”。因此，棍术练习时既要发挥人体腰臂的力量，又要善于驾驭棍的惯性力，以及击地时的反弹力等外力，在乘势顺力中求得身械合一、劲力顺达。棍术练法要点武术练什么StaffTechniques(BalancingLengthandShortness):Stafftechniquesemphasizespeedandcompactness,utilizingbothendsofthestaffeffectively.Thisincludestechniquessuchasjabbing,chopping,sweeping,andliftingprimarilywiththeendtip,requiringagriponthehandlesegment.Techniqueslikeblocking,thrusting,andparryinginvolvegrippingthemiddlesection.GripTechniques(FlexibleGrip):Griptechniquesrefertohowoneholdsthestaff.Differentstafftechniquesandactionsrelyonvariedgrips,suchasswingingandthrustingtechniques.Thus,aflexiblegripformsthefoundationandensuresmasteryofstafftechniques.BraveryandFerocity(UtilizingMomentumandForce):Staffskillsdemandbraveryandswiftness,aimingforpowerfulstrikes.Traininginvolvesleveragingbodystrengthandharnessingthestaff'sinertialandreboundforces,achievingunityofbodyandstaffandensuringsmoothapplicationofforce.Keypointsofstafftraining:WhatispracticedinWushu武术怎么练分段、1/2段练习整套练习超套练习集体训练分组训练自我训练单式、组合练习形式方法HowtopracticeWushuRoutinesectionsandhalfroutinetrainingFullroutinetrainingSupersetexerciseCollectivetrainingGrouptra