章 24式太極拳的基本功法1

節 樁功1

第二節 體姿10

第三節 太極拳的腰隙、丹田訓練24

第四節 太極拳的意境32

第二章 太極拳“三調”要求41

節 調身41

第二節 調息46

第三節 調心49

第三章 留學生學習太極拳的方法56

節 常見錯誤56

第二節 練習方法61

第四章 太極拳的服裝與禮儀71

節 太極拳的服裝款式及規格要求71

第二節 太極拳的禮儀72

第五章 24式太極拳套路動作分解76

節 預備式76

第二節 起式77

第三節 左右野馬分鬃79

第四節 白鶴亮翅86

第五節 左右摟膝拗步88

第六節 手揮琵琶93

第七節 左右倒卷肱95

第八節 左攬雀尾99

第九節 右攬雀尾105

第十節 單鞭106

第十一節 雲手110

第十二節 單鞭114

第十三節 高探馬114

第十四節 右蹬腳116

第十五節 雙峰貫耳120

第十六節 轉身左蹬腳122

第十七節 左下勢獨立124

第十八節 右下勢獨立128

第十九節 左右穿梭130

第二十節 海底針134

第二十一節 閃通臂137

第二十二節 轉身搬攔捶139

第二十三節 如封似閉144

第二十四節 十字手146

第二十五節 收式150

第六章 24式太極拳動作布局路線圖152

Chapter 1 Basic Skills of 24form Taijiquan1

1.1 Stance Training1

1.2 Body Positions10

1.3 Waist Gap and Dantian Training of Taijiquan24

1.4 Artistic Conception of Taijiquan32

Chapter 2 “Three Aspects of Adjustments” of 24form

Taijiquan41

2.1 Body Adjustment41

2.2 Breath Adjustment46

2.3 Mind Adjustment49

Chapter 3 Methods for International Students to Learn

Taijiquan56

3.1 Common Mistakes56

3.2 Methods of Learning and Practicing61

Chapter 4 Dressing and Etiquette of Taijiquan71

4.1 Clothing Styles and Specification Requirements of Taijiquan71

4.2 Etiquette for Taijiquan72

Chapter 5 24form Taijiquan Movements Decomposition76

5.1 Preparing76

5.2 Commencing Form77

5.3 Part the Wild Horse’s Mane on Both Sides79

5.4 White Crane Spreads its Wings86

5.5 Brush Knee and Twist Step on Both Sides88

5.6 Play the Pipa93

5.7 Step Back and Whirl Arms on Both Sides95

5.8 Grasp the Bird’s TailLeft Side99

5.9 Grasp the Bird’s TailRight Side105

5.10 Single Whip106

5.11 Cloud Hands110

5.12 Single Whip114

5.13 High Pat on Horse114

5.14 Kick with Right Heel116

5.15 Strik Opponent’s Ears with Both Fists120

5.16 Turn and Kick with Left Heel122

5.17 Push Down and Stand on One LegLeft Style124

5.18 Push Down and Stand on One LegRight Style128

5.19 Work at Shuttles on Both Sides130

5.20 Needle at Sea Bottom134

5.21 Flash the Arm137

5.22 Turn, Deflect Downward, Parry and Punch139

5.23 Apparent Close up144

5.24 Cross Hands146

5.25 Closing Form150

Chapter 6 Path Map of the 24form Taijiquan Movements152

太極拳不但是一種具有攻防作用的武術，而且是一種重要的健身和預防疾病的運動項目。實踐證明，它對人體的神經繫統、呼吸循環繫統、消化繫統和骨骼

肌肉、關節疾病的預防和治療都有著神奇的作用，深受外國留學生喜愛。隨著留學生學習熱情的高漲，如何進一步幫助廣大留學生更好地學習太極拳，享受太極拳帶來的健康快樂，促進太極拳的普及和推廣，是關心和支持太極拳的教育工作者都十分關注的問題。

24式太極拳是原國家體育運動委員會於1956年組織武術界老前輩和有關專家，在楊氏太極拳的基礎上，按照由簡到繁、由易到難的原則進行改編、整理的，並定名為“24式簡化太極拳”。因其由24個動作組成，人們習慣上稱其為“24式太極拳”。

這個套路去除了原傳統套路中過多的重復拳勢，集中了傳統套路的主要結構和技術內容，並增加了右式拳勢動作，克服了傳統套路中右勢動作較少的缺點，方便大家掌握，易學易懂，更有益於外國留學生學習使用。

本書由楊玉忠和孫福編寫並演示，劉笑飛和劉玲翻譯，浙江傳媒學院影視攝影與制作繫（華策電影學院）楊子涵對演示內容進行拍攝，上海海事大學信息工程學院孫佳怡對所選圖片進行計算機處理。本書雖經多次修改，但仍有不足之處，敬請讀者批評指正。

Taijiquan is not only a martial art with offensive and defensive effects, but also an important exercise for fitness and disease prevention. Practice has proved that it has a magical effect on the prevention and treatment of human nervous system, respiratory and circulatory system, digestive system, bones and muscles, articular diseases and so on, thus it gained great popularity among foreign studentsWith the increased enthusiasm of foreign students for Taijiquan, how to better help foreign students learn it and enjoy the happiness and healthy life it brings and how to publicize it abroad become the concerns of all educators of Taijiquan.

Under the organization of the Chinese Sports Committee, masters and experts of Wushu created the“24form Taijiquan” in 1956, also known as Simplified TaijiBased on the Yang style of Taiji, the entire set is composed of simple movements that gradually become more complex.

In 24form Taijiquan, many repeated moves in the original routine were removed and the main structure and skill content are strengthenedThe movements involving the right side of the body have been added to provide symmetry not found in the old sets. Therefore, it is easier to understand, easier to learn, and more practical to train for fitness.

This book was written and demonstrated by Yang Yuzhong and Sun Fu, and translated by Liu Xiaofei and Liu LingThe presentation was filmed by Yang Zihan, Department of Film and Television Photography and Production, Communication University of Zhejiang (Huace Film Academy) and the pictures were processed by Sun Jiayi, College of Information Engineering, Shanghai Maritime University. Although this book has been revised many times, it still has some shortcomingsYour suggestions will be welcomed.