Читать книгу T'ai Chi - Cheng Man-Ch'ing - Страница 5
ОглавлениеContents
| Foreword | ix | |
| I. | Introducing T'ai-chi | 1 |
| The Name | 2 | |
| History | 3 | |
| II. | Principles of T'ai-chi | 5 |
| Relaxation and Ch'i | 5 | |
| Like a Child | 6 | |
| III. | T'ai-chi for a Healthier Life | 8 |
| The Three Factors | 8 | |
| Movement | 9 | |
| Slowness | 10 | |
| Swimming in Air | 10 | |
| Linkage | 10 | |
| Tranquillity | 10 | |
| Breathing | 11 | |
| IV. | The Solo Exercise | 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. | T'ai-chi for Sport | 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. | T'ai-chi for Self-Defense | 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. | Two Masters Look at T'ai-chi | 99 |
| Yang Cheng-fu's Twelve Important Points | 99 | |
| Questions and Answers | 101 | |
| VIII. | The T'ai-chi Ch'uan Classics | 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 | |
| Appendices | ||
| Key to the Foot-Weighting Diagrams | 113 | |
| Sequence Diagram of the Solo Exercise | 113 |
