武術(shù)長拳訓(xùn)練理論與實踐

武術(shù)長拳訓(xùn)練理論與實踐TheoryandPracticeofChangquanWushuTraining武術(shù)（長拳）是什么？有什么？練什么？怎么練？主要內(nèi)容

Wushu（Longfist）

Whatisit?

What’sincluded？

Whattopractice？

Howtopractice？MainContent武術(shù)發(fā)展大致走過了三個階段：第一階段第二階段第三階段軍事武藝（追求技擊過程）武術(shù)原始的攻防格斗技能東西方原始格斗技能分野（追求技擊結(jié)果）西方技擊術(shù)價值判斷（文化差異）明清之際由符號和意義組成（拳勢-攻防含義）武術(shù)是什么Thedevelopmentofmartialartshasroughlygonethroughthreestages:FirstPeriodSecondPeriodThirdPeriodMilitarymartialarts（ThePursuitoftechnicalproficiency）WushuPrimitivecombatskillsDivisionofprimitivecombatskillsbetweenEastandWest（Thepursuitoftechnicalresults）WesternCombattechniquesValuejudgment(culturaldifferences)MingandQingDynastiesComposedofsymbolsandmeanings(forms-offensiveanddefensivesignificance)WhatisWushu武術(shù)拳種武術(shù)是什么攻防技擊武功套路演練格斗對抗武醫(yī)1982年武術(shù)挖掘整理對拳種的界定為:“源流有序、拳理清晰、風(fēng)格獨特、自成體系”。（129種）（從武術(shù)定義看）武理武技武功武德核心內(nèi)容少林拳形意拳八卦掌劈掛拳太極拳南拳……長拳武術(shù)有什么StylesofWushuWhatisWushuOffensiveanddefensivetechniquesMartialartsskillsRoutinePerformanceCombatMartialmedicineIn1982,thecategorizationandsystematizationofmartialartsdefinedthecriteriaforvariousstylesofboxingas:"clearorigins,coherentprinciples,uniquestyles,andself-containedsystems"(129varieties).（Fromtheperspectiveofmartialartsdefinition）MartialPrinciplesMartialTechniquesMartialProwessMartialethicsCorecontentShaolinfistXingYifistBaGuaPiGuaFistTaiChiSouthernfist……LongfistWhatdoesWushuinclude?長拳

長拳的由來：“長拳”是相對“短打”而言的，明代唐順之（1507年-1560年）《武編》云：“逼近用短打，若遠(yuǎn)開則用長拳?！蓖瑫r代的戚繼光（1528年11月12日—1588年）《紀(jì)效書·拳經(jīng)提要篇》中：“古今拳家，宋太祖有三十二勢長拳。”明代另一著名武術(shù)家程宗猷在其《少林棍法闡宗》中更是認(rèn)為：“楊家槍、太祖長拳、綿張短打、孫家陰手棍、少林兼槍帶棒乃五家正傳，茍能習(xí)練精熟，以其心印，余可敝帚棄之矣?！倍F(xiàn)代武術(shù)運(yùn)動中的“長拳”一詞，沿用明代“長拳”的概念將查拳、華拳、炮捶、紅拳等統(tǒng)稱為“長拳”。長拳套路演練形式包括：單練套路、對練套路。長拳單練套路按性質(zhì)分：規(guī)定套路、自選套路技法要求手要捷快、眼要明銳、身要靈活、步要穩(wěn)固；精要充沛、氣要下沉、力要順達(dá)、功要純青。武術(shù)練什么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.練功法（武功）練技法（武技）內(nèi)功：靜功、動功氣功：吐納、導(dǎo)引等柔功：以部位分；以方法分等硬功：舉鼎、石鎖等輕功：負(fù)重練功等心法：意識氣法：提、托、聚、沉勁法：三節(jié)、六合手法腿法：如四種腿法身法步法平衡跳躍跌撲滾翻型勢：如手型、步型等徒手技法器械技法綜合技法短器械技法長器械技法軟器械技法雙器械技法韻法：節(jié)奏手眼身法步，精神氣力功練套路眼法：注視、隨視武術(shù)練什么Trainingmethod（wugong）Trainingmethod（Martialtechniques）Neigong：jinggong、donggongQigong：tuna、daoyinRougongyibuweifen,yifangfafenyinggong：juding、shisuoLightskill：trainingwithweightHandTechniquesLegtechniques:4typesBodyTechniqueStancetechniquesBalanceJumpsTumblesandrollsPosture:Handwork,FootworkEmptyhandedtechniquesWeapontechniquesComprehensivetechniques“Hand,eye,body,technique,andfootwork;mentalandphysicalpowertraining”PracticeRoutinesWhatispracticedinWushuShortweaponsLongweaponsSoftweaponsDoubleweaponsStrikingTechniquesGrapplingTechniquesDefenseTechniquesFootworkStrategyandTactics一、練腕靈（身活腕靈）

各種劍法的輕快、準(zhǔn)確及手腕的扣、旋、展、轉(zhuǎn)、收握等靈活變化，能使身法、勁力、協(xié)調(diào)地融入到劍法之中，使身劍合一。二、練身法（劍法敏捷）

劍法演練時不能觸身，要敏捷、輕巧、準(zhǔn)確，力點多在創(chuàng)尖或劍前端。演練時，劍術(shù)在輕快的步法與身法的配合中表現(xiàn)出敏捷出擊、縱橫劈刺、閃展避讓等特點。三、練韻律（氣韻灑脫）

氣韻，主要是指劍術(shù)動作的起承轉(zhuǎn)折、動靜疾緩、剛?cè)釓埑?、開合起落等節(jié)奏變化的韻律感。劍術(shù)勁力法則要求柔中有剛、剛中有柔、剛?cè)峄B運(yùn)用。

劍術(shù)練法要點武術(shù)練什么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、練配手（配手合法）

武術(shù)拳諺有“單刀看手，雙刀看走”。所以，刀術(shù)演練是以劈、砍為主的刀法和快、疾、猛、狠的動勢成為刀術(shù)的一大技法特點，因此，左手的配合尤為重要。二、練纏裹（纏裹繞身）

說明刀術(shù)不僅尚猛，而且刀法快捷、有虛有實、有剛有柔、有奇有正、變化莫測也是其技法特點之一。所以有“纏頭裹腦進(jìn)步砍,天下刀法會一半”之說。三、練腰力（以腰助力）

以劈砍斬削掃等為主要內(nèi)容的刀法，在其用法上多以腰助力，加大攻擊力度，身法活便，以腰助力而發(fā)揮其猛狠的動勢。刀術(shù)練法要點武術(shù)練什么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、練槍感（前管后鎖）

持槍穩(wěn)活，前管后鎖，既能握槍穩(wěn)固，又能使槍桿在手中自由出入滑動；后手要像鎖一樣牢握槍把，通過腰部發(fā)力，表現(xiàn)出各種不同的槍法。二、練扎圈（藝工于一圈）

武術(shù)拳諺有“槍扎一線，圈不過斗”“藝工于一圈”等說法。所以槍扎一線，圈不過斗，是扎槍和攔拿圈絞類槍法的重要技術(shù)標(biāo)準(zhǔn)。三、練身械（走勢開展）

兩手控制槍的運(yùn)動方向，隨時身體姿勢的變化能自如地調(diào)節(jié)握把的松緊度和控制槍的發(fā)力，靈活應(yīng)變的整體姿勢，做到人槍合一，有利于攻也有利于守。槍術(shù)練法要點武術(shù)練什么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、練棍法（長短兼顧）

棍法快密，梢把兼用，長短兼施，故此有“槍似游龍，棍似雨”之說。有遠(yuǎn)擊之法的搶、劈、掃、撩等，多用梢端擊打，兩手須握持把段；還有梢把互用的截、戳、格等棍法，多手持中段。二、練握法（握法活便）

握法指握持棍器部位的方法。不同的棍法及棍術(shù)動作間的變化，都是以不同的握法為前提，如：掄棍的握法和點棍的握法等，所以握法活便是練好棍法的基礎(chǔ)和保障。三、練勇猛（乘勢順力）

棍術(shù)要求勇猛快速，“棍打一片”。因此，棍術(shù)練習(xí)時既要發(fā)揮人體腰臂的力量，又要善于駕馭棍的慣性力，以及擊地時的反彈力等外力，在乘勢順力中求得身械合一、勁力順達(dá)。棍術(shù)練法要點武術(shù)練什么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武術(shù)怎么練分段、1/2段練習(xí)整套練習(xí)超套練習(xí)集體訓(xùn)練分組訓(xùn)練自我訓(xùn)練單式、組合練習(xí)形式方法HowtopracticeWushuRoutinesectionsandhalfroutinetrainingFullroutinetrainingSupersetexerciseCollectivetrainingGrouptra