武术运动基本训练

作　　者：蔡龙云 著 丛 书 名：武术泰斗教你学拳系列丛书

出 版 社：上海教育出版社

ISBN：9787544404501

出版时间：2006-03-01

版　　次：1

页　　数：186

装　　帧：平装

开　　本：32开

所属分类：图书 > 体育/运动 > 太极/武术/气功

本书从基本功入手，主要包括了腿部、腰部、裆部、桩功等训练。在基本功之后，介绍了基本动作训练基本拳术训练和基本技法。最后附有人体肌肉图，让习练者了解人体的肌肉结构，从而在练习过程中更加科学、有效。

武术，是以踢打摔拿击刺等攻防技术动作为主要内容，按照攻防进退、动静疾徐、刚柔虚实等矛盾的对立统一规律编成徒手和器械的套路，以此来锻炼体质、培养意志、训练格斗技能的民族形式的体育运动。它具有悠久的历史传统和广泛的群众基本，是劳动人民长期以来在社会实践中不断积累和丰富起来的项文化遗产。武林除了套路形式的运动之外，还有搏斗形式的运动。远在原始公社氏族社会时期，武术就以“角抵戏”等搏斗形式和“干戚舞”等套路形式出现在部落里，作为氏族成员的军事体育项目。

《武术运动基本训练(英文版)》作者蔡龙云（1928～2015），著名武术家，山东济宁人。自幼随父习武，擅长华拳、少林、太极、形意，尤精技击术。1943、1946年两次在沪以中国拳法击败俄籍拳击手马索洛夫、美籍拳击手鲁赛尔，被誉为“神拳大龙”。曾任上海体育学院武术教研室主任、国家体委武术研究院副院长、中国武术协会副主席、全国政协委员。1985年被授予“新中国体育开拓者”荣誉奖。曾多次担任全国及国际武术比赛正、副总裁判长，并多次出国考察、讲学。

Chapter One Basic Skills Training

Section 1 Leg Training

1. Leg Presses

2. Leg Pulls

3. Leg Splits

4. Leg Pushes

5. Leg Control

6 Leg Kicks

Section 2 Waist Training

1. Bending the Waist Forward

2. Bending the Waist Sideward

3. Turning the Waist

4. Twisting the Waist

5. Overturning the Waist

6. Springing the Waist

7. Swinging the Waist

8. Suspending the Waist

9. Bridging the Waist

10. Rubbing the Waist

Section 3 Stances Training

1. Horse Stance

2. Bow Stance

3. Empty Stance

4. T-Step

5. Crouching Stance

Section 4 Stands Training

1. Hunyuan (Wuji) Stands

2, Four Level (Siping) Stands

Section 5 Arm-Stands Training

1, Elbow-Stands

2. Shoulder-Stands

3. Headstands

4. Handstands

5. Push-Stands

6. Double-Arms Exercise

7. Single-Arm Exercises

Section 6 Hand and Eye Training

1. Relaxing Shoulders

2. Circling the Wrists

Section 7 Fist-Punches Training

1. Fist-Punch in a Horse Stance

2. Fist Punches in a Bow Stance

Chapter Two Basic Movements Training

Section 1 Balance Training

1. Upright Lifted-Knee Balance

2. Cross-Legged Balance in a Half Squat

3. Back Cross-Legged Balance in a Full Squat

4. Frontal and Back Lying-on-a-Cloud Balance

5. Backward-Bending Balance and Swallow Balance

6. Sideways Balance

Section 2 Jumping Movements Training

1. Flying Kicks

2. Double Flying Kicks

3. Chain Kicks in Bounce Steps

4. Flying Lotus Leg Swings

5. Whirlwind Kicks

6. Flying Snap Kicks

Section 3 Tumbling Movements Training

1. Forward Rolls (Qiangbei)

2. Backward Rolls

3. Tinsic

4. Over the Crown

5. The Flip-Flop

6. Carp Flips

7. Pouncing like a Tiger

8. Frontal Falling

9. Cross-Legged Falling

10. Legs Twists

Section 4 Folding and Rotating Movements Training

1. Resting Stance

2. Crossed Legs in a Sitting Stance

3. Forward Sweep Kicks

4. Backward Sweep Kicks

5. Grinder-like Sweep Kicks

6. Butterfly/Spinning Kicks

Section 5 Footwork Training

1. Striding Steps

2. Crossing Steps

3. Treading Steps

4. Striking Steps

5. Walking Steps

Chapter Three Basic Fist-Play Training

Section 1 Fists,Palms,Hooks and Claws

1. Fists

2. Palms

3. Hooks

4. Claws

Section 2 Snap Kick Boxing (Tantul)

Routine 1 Fist Punches

Routine 2 Cross Kicks

Routine 3 Chopping and Smashing

Routine 4 Propped-Up Forks

Routine 5 Parrying and Striking

Routine 6 Rotating Both Arms

Routine 7 Rotating Single Arm

Routine 8 Heel Kicks

Routine 9 Latching Fists

Routine 10 Jumping and Kicking in the Air

Routine 11 Kicking with Upturned Toes

Routine 12 Turning the Body to Subdue a Tiger

Section 3 Power Boxing

1. Ready Position

2. Punching Fists Upward

3. Plunging Fists in a Horse Stance

4. Horizontal Strike in a Bow Stance (Right)

5. Plunging Fists in a Bow Stance

6. Horizontal Strike in a Bow Stance (Left)

7. Plunging Fists in a Bow Stance

8. Separating the Palms with Feet Together

9. Thrusting Both Fists in a Bow Stance (Left)

10. Thrusting Both Fists in a Bow Stance (Right)

11. Horizontal Sweeping in Crossing Step

12. Swinging Arms and Thrusting Up

13. Left Heel Kicks

14. Right Heel Kicks

15. Fist Punches in a Bow Stance

16. Snapping Palm Up in a Horse Stance

17. Oblique Striking in Defeated Posture

18. Fist Punches in a Bow Stance

19. Snapping Palm Up in a Home Stance

20. "Circling the Moon" with Three Rings (One)

21. "Circling the Moon" with Three Rings (Two)

22. "Circling the Moon" with Three Rings (Three)

23. "Circling the Moon" with Three Rings (Four)

24. Thrusting Both Fists in a Bow Stance (One)

25. Thrusting Both Fists in a Bow Stance (Two)

26. Thrusting Both Fists in a Bow Stance (Three)

27. Snapping Palm Up in a Horse Stance

28. Grabbing Fist in a Home Stance

29. Plunging Fist in a Resting Stance

30. Overturning the Body and Chopping Fists

31. Snapping Palm Up in a Home Stance

32. Grabbing Fists in a Horse Stance

33. Oblique Striking in Defeated Posture

34. Striking Fist in Jumping step

35. Piercing the Throat with Hooked Leg

36. Tilting Wrist and Scooping Up Palm

37. Double Piercing Throat with Hooked Leg

38. Holding Palm Up and Punching Fist

39. Closing Form

Section 4 Short Boxing

Phase One

1. Ready Position

2. Scooping Palm Up in a Bow Stance

3. Snapping Palm Up with Lifted Knee

4. Raising the Elbow in a Horse Stance

5. Parrying and Striking in a Horse Stance

6. Parrying and Stdking While Protecting the Head

7. Single Bian in a Crouching Stance

8. Piercing Palm with Lifted Knee

9. Raising the Elbow in a Horse Stance

10. Fist Punches in a Bow Stance (Left)

11. Fist Punches in a Bow Stance (Right)

12. Standing Upright with Feet Together

Phase Two

13. Scooping Palm Up in a Bow Stance

14. Snap Kicks

15. Raising the Elbow in a Horse Stance

16. Fist Punches in a Bow Stance (Left)

17. Fist Punches in a Bow Stance (Right)

18. Fist Punches in a Bow Stance (Left)

19. Fist Punches in a Bow Stance (Right)

20. Standing Upright with Feet Together

Phase Three

21. Brushing Aside Over the Knee and Pushing Palm

22. Pushing Palm in an Empty Stance

23. Holding Palm Up with Lifted Knee

24. Scooping Palm Up in a Bow Stance

25. Flying Kick in Treading Step

26. Standing Upright with Feet Together

Phase Four

27. Circling the Moon with Three Rings

28. Raising the Elbow with Lifted Knee

29. Raising the Elbow in a Horse Stance

30. Fist Punches in a Bow Stance (Left)

31. Fist Punches in a Bow Stance (Right)

32. Snapping Fist Up with Lifted Knee

33. Double Pounce in Leap Step

34. Scooping Palm Up in a Bow Stance

35. Flying Kick in Treading Step

36. Turning Body and Holding Arms in Front of Abdomen

37. Rotating Palms with Lifted Knee

38. Pushing Palm in a Bow Stance

39. Hooked Hand with Feet Together

Phase Five

40. Parrying and Striking in a Bow Stance

41. Stamp Step and Strike in a Crouching Stance

42. Elbow Strike in a Horse Stance

43. Holding Elbow in a Horse Stance

44. Circling Elbow in a Horse Stance

45. Holding Fist with Feet Together

46. Chopping Fist in a Horse Stance

Phase Six

4"7. Fist Punches in a Bow Stance (Left)

48. Fist Punches in a Bow Stance (Right)

49. Fist Punches in a Bow Stance (Left)

50. Turning Around and Punching

51. Raising Palm with Lifted Knee

52. Leaping Step and Lifting Knee

53. Brushing Aside over the Knee and Punching

54. Striking a Tiger in an Empty Stance

55. Closing Form with Feet Together

Chapter Four Basic Techniques

Section I Four Techniques

Section 2 Eight Essentials

1. Fists Should Be as Quick as Shooting Stars

2. Eyes Should Be as Sharp as Lightning

3. The Waist Should Be as Supple as a Snake

4. Steps Should Be Firmly Rooted

5. The Spirit Should Be Vigorous

6. Breath (Qi) Should Be Kept Down

7. Strength Should Be Exerted Smoothly

8. Gong (Skill) Should Be Highly Pure and Proficient

Section 3 Twelve Forms

Appendix

Muscles of the Human Body (Front)

Muscles of the Human Body (Back)

蔡龙云，汉族，山东济宁人，1928年11月生。中共党员。中国著名武术技击家、理论家、教育家，上海体育学院教授，原国家体委武术研究院副院长。中国武术九段，国际级武术裁判。

曾任上海体育学院武术教研室主任、体育系副主任，中国武术协会副主席，中国武术学会副主任，中华全国体育总会委员，上海市职工武术气功协会主席，第7届全国政协委员。

幼年习武，擅长华拳、少林、太极、形意诸技，尤精技击。1943年、1946年，先后在上海与西洋拳击家比赛，以中国拳法击败俄国拳击家马索洛夫、美国重量级拳击冠军鲁赛尔，被人们誉为“神拳大龙”。1953年，在全国民族形式体育竞赛暨表演大会上获“优秀奖”；后入选国家队并兼任政治辅导员。1956年开始，屡任国际、国內武术比赛裁判长、总裁判长，任第11届亚运会武术竞赛委员会主任。

多年从事武术教学、科研和管理，卓有建树。著有《武术运动基本训练》《华拳》《剑术》《少林寺拳棒阐宗》等专著十余部。曾主编我国第一部《武术竞赛规则》，参与编写全国体育院校通用《武术》教材。在报纸杂志上发表学术性、技术性、知识性文章七十余篇。

为武术事业作出卓著的贡献，1959年被国家体委授予“第1届全国运动会先进个人”；1983年任全国武术遗产挖掘整理工作组副组长，第二年国家体委授予“全国武术挖整工作先进个人”；1985年被评为“全国体育优秀裁判员”；同年，被授予“新中国体育开拓者”荣誉奖章；1988年荣膺中国国际武术节“武术贡献奖”。1991年，享受国务院颁发的“政府特殊津贴”。