(complete movement demonstration of Shaolin monkey fist)
Preparatory potential
Action tips: stand with your feet in a splay, your chest straight, your arms naturally drooping, your fingers together, your palms inward, stick to the outside of your thighs, and look ahead (Figure 1).
1. the ape goes out of the cave: first, gently move the right foot forward, then move the left foot forward and step with the right foot, and lift the heel off the ground into a virtual step. At the same time, five fingers are bent inward to form monkey claws. Bend the elbows to shine on both sides of the chest, with the palm down and winking to the right.
Two feet shake the ground, turn 45 ° to the right, and the upper left foot is a virtual step. At the same time, both hands lift their claws to both sides, then shake their elbows to hold them on both sides of the chest, squat slightly with two legs, take a step to the right with the right foot, turn 90 ° to the left, and take a half step forward with the right foot. Point your feet to the ground, then squat your left leg and kneel your right foot. Press both hands down on the ground and visually inspect both hands (Fig. 2).
Easy to make mistakes: the movements of upper and lower limbs are inconsistent.
Correct the hair method: turn the body to the right 45 °, the upper left foot is a virtual step, and lift the claws with both hands to both sides at the same time.
2. monkey escape array: keep moving up, lift your right foot, pull your right hand back through the crotch, and then lift your left foot to jump forward for two steps, bend your upper body forward, press your left hand on the ground, and continue scratching your head and winking.
Take a step forward with the right foot, bend the left leg to the full squat, straighten the right leg, grasp the upper part of the right thigh with the left hand, grasp and scratch the right foot with the right hand after shaking the wrist with the monkey claw, swing the right hand over the head, and retract the left hand to the left side of the abdomen, looking forward (Fig. 3).
Easy to make mistakes: the left hand is not pulled back.
Correction method: lift the right foot and pull the right hand backward through the crotch.
3. apes watching the array: get up, turn 90 ° to the right, and take back the left foot and the right foot to form a virtual step. At the same time, the two hands arc from left to right, the right hand forms a monkey claw upward, the elbow is bent over the right side of the head, the palm is downward, the left arm is rotated outward to bend the elbow, the left hand is scratched to the right face, the palm is inward, the head is slightly tilted to the left, the upward step becomes a left empty step, the left hand is lifted to the front of the body, the right hand is retracted to the left chest side, and the eyes are in front (Fig. 4).
Easy to make mistakes: the action route of both hands is not clear.
Correction method: draw an arc from left to right with both hands, form a monkey claw with the right hand upward, bend the elbow over the right side of the head, with the palm downward, rotate the elbow with the left arm outward, and scratch the face with the left hand to the right, with the palm inward.
4. monkey gliding array: move your right foot one step to the right, turn 45 ° to the right, and then lift your right foot one step forward. Your heels are off the ground. At the same time, your two hands fight your elbows from both sides to the chest and shine in front of your chest. Your palms are down, and you keep moving up. Your left foot jumps to the left one step, turn 90 °, and your two hands shake their wrists and grasp at both sides at the same time, and then turn into monkey claws. You can scratch your head, blink and shine in front of your chest at any time. Squat slightly with two legs, bend the right leg to lift it, pull the right hand to the right foot, lift the left hand to the left side of the head, and visually look at the left side (Fig. 5).
Easy to make mistakes: the upper and lower body movements are inconsistent.
Correction method: jump a step to the left with your feet, turn your body 90 °, shake your wrists to both sides at the same time, and then turn into monkey claws, scratch your head, blink and shine on your chest at any time.
5. monkey paw flicking: grind the ground with the right foot, turn the body 90 ° to the right, stand on the ground with the left foot, and bounce the right foot to the right to land into a squat. The right hand from the front of the chest to the outside, grasp the outside of the right heel, and bend the elbow with the left hand, which is brighter than the left side of the chest. Look at the right hand (Figure 6).
Easy to make mistakes: the upper limb movement route is not clear.
Correction method: the right hand from the front of the chest to the outside, grasp the outside of the right heel, and bend the elbow with the left hand, which is brighter than the left side of the chest.
6. battle array: keep moving, the right foot falls on the right side, the two feet grind the ground, turn 90 ° to the right, form a right lunge, bend the elbow and shake the claw forward, the two feet grind the ground, turn 90 ° to the left, lift the left foot to the left, swing the right hand backward into a hook, pull and insert the left hand forward, and then bend the elbow inward, then put the back in front of the head, look back, tilt the upper body to the left, move up without stopping, drop the left foot to the left, turn 180 ° to the right, and lift the left foot to the front, Form a left empty step, bend your elbows and shake your claws, light them on your chest, squat your legs slightly, take a step forward with your right foot, roll your feet on the ground, turn your body left 90 °, make your legs into a horse step, lean your upper body slightly to the left, and draw an arc with your hands from the outside to the inside, and then turn them into monkey claws, bend your elbows and light them on both sides of your chest, and look at the right side (Figure 14).
Keep moving up, jump one step to the right with both feet, and form a parallel step after landing. At the same time, stretch out the right hand to grasp the object at the upper right, bend the elbow with the left hand, shine on the right side in front of the chest, palm down, lift the knee with the left leg, grasp the object with the left hand forward, pull the right hand to the right side of the body, and look at the left hand (Fig. 7).
Easy to make mistakes: the action is easy to be disordered and the action route is not clear.
Correction method: pay attention to the action route and complete each action.
7. steal the peaches: take a step to the left with your left foot, turn 90 ° to the left, and lift your right foot to take a step forward, so that your two feet can form a parallel step, and your two hands can make an arc from the outside to the inside, and then turn into monkey claws, so as to bend your elbow and shine in front of your chest. With the palm down, take off with both feet, jump forward and up, and fly all over the body. After landing with both feet, bounce the left foot backward, grasp with the left hand forward and up, bend the elbow with the right hand on the right side, lift the knee with the left leg, put the left hand in front of the forehead and watch, lift the right hand behind the left, and look at the left hand (Fig. 8).
Easy to make mistakes: the upper and lower body movements are inconsistent.
Correction method: take a step to the left with the left foot, turn the body 90 ° to the left, and lift the right foot to take a step forward, so that the two feet can form a parallel step, and the two hands can draw an arc from the outside to the inside, and then turn into monkey claws, so as to bend the elbow and shine in front of the chest. Palm down.
8. monkey jumping from the mountain: keep moving, step forward with the left foot, grind the ground with both feet, turn 90 ° to the right, take the right foot back into a small step, and turn the left hand
Grasp forward, bend your elbow to the left, draw an arc with your right hand upward, and then hold it into a monkey claw, ring the left side of the frame head, scratch your head and blink, squat slightly on your legs, keep moving, roll your feet on the ground, turn 90 ° to the right, and jump forward with your feet at the same time. When your whole body is airborne, grasp your hands forward and upward, lift your left leg, swing your left hand behind the left, lift your right hand to the side of your right ear, and look ahead (Fig. 9).
Easy to make mistakes: when the whole body is in the air, the hands do not grasp forward and upward.
Correction method: grind the ground with two feet, turn 90 ° to the right, and jump forward with both feet at the same time. When the whole body is airborne, grasp with both hands forward and upward.
9. stealing the stars and picking up the moon: take a left step forward with both feet, bend the knees and jump in the air. At the same time, grasp with the right hand backward, and the left hand is a hook. Grasp from the back to the front, and then bend the right side of the elbow ring frame head forward, looking at the left front (FIG. 10).
Easy to make mistakes: the center of gravity is unstable, and the upper limb movement route is not clear.
Correction method: after two feet fall to the ground, the center of gravity of the body moves to the right leg, and the right leg is straightened; The right hand grasps to the right and then backward, and then becomes a hook. The left hand grasps from the back to the front, and then bends the right side of the elbow ring frame head forward.
10. monkey scratching: keep moving, take a step to the rear left with the left foot, turn left 90 °, squat down with the left leg, kneel on the right leg, scratch your head and blink to the left and right, then grasp the left jaw with the left hand, grasp the heel of the right foot with the right hand, get up, take two steps to the left, then the left foot bounces to the left, the right hand grabs to the right, then bend the elbow and shine the claw, tap the outside of the left foot with the left hand, take off and fall into a half horse step at the same time, put your hands in front of your chest, and your eyes are left and right Look right (Figure 11).
Easy to make mistakes: the left hand does not grasp the face and left jaw.
Correction method: when the lower limbs are finished, flex your head and blink left and right, then grasp the face and left jaw with your left hand, and grasp the heel of your right foot with your right hand backward.
11. monkey basket: keep moving up, take a step to the right with your left foot, turn 90 ° to the right, at the same time, sweep with your right hand from right to left, grasp with your left hand forward, and then clench your fist. Hit the inside of the right forearm with the forearm, squat slightly on both legs, jump one step forward with the right foot, lift the left leg and knee, bend the elbow from the bottom to the top and grasp, swing the right hand back into a hook, tilt the upper body forward slightly, turn the right leg onto the left knee, hang the left hand to the side of the body, swing the right hand to the front of the forehead, and look at the right side (Fig. 12).
Error prone: the right hand does not sweep from right to left.
Correction method: take a step to the right with the left foot, turn 90 ° to the right, at the same time, sweep the right hand from the right to the left, grasp the left hand forward, and then clench the fist. Hit the inside of the right forearm with your forearm.
12. monkey gliding array: the left foot falls to the back half step of the right foot, squats down with both legs, rolls back, gets up after the roll, moves the right foot back, turns 90 ° to the right, and moves the left foot forward to form a left lunge. At the same time, both hands grab and hold the elbow forward, turning into monkey claws, shining in front of the chest, squats on the ground, holds the right foot with both hands and scratches on the top of the head (FIG. 13).
Easy to make mistakes: unstable holding hands and feet.
Correction method: the tumbling and scratching should be decomposed first and then practiced continuously.
13. ape collapse: step forward with your right foot, turn left 90 °, lift your right foot and kick it sideways to the left, then bend your knees to fall on your left knee. At the same time, swing your left hand backward and upward into a hook, grasp it with your right hand forward, and then lift it to the left side of your face, shrink your neck and blink, lift your left leg, grasp the object with your left hand forward, pull your right hand in front of your right abdomen, and look at your left hand (FIG. 14).
Error prone: stiff knee lift.
Correction: lift the knee naturally.
14. monkey sitting consumption: squat on the ground with the left foot, stretch the right foot backward, tilt the left corner up, and hold the left side of the frame head with both hands (Fig. 28).
Keep moving up, flex the left corner from top to bottom to left, land on the ground, hold the right foot with two hands, and divide the two legs into left split legs at the same time, hold the ground with the left hand, grasp the object with the right hand forward, and look ahead (Fig. 15).
Prone to mistakes: inconsistent legs.
Correction method: the left split leg of two legs shall be completed at the same time.
Easy to make mistakes: the knee lift of the left leg is too low.
Correction: the left leg should be raised to the knee.
15. White Monkey formation: the right foot falls, gets up, takes a step to the left with the left foot, grabs it forward with both hands, shakes the elbow and holds it into monkey claws, shines on both sides of the chest, with the fist center down, the upper body leaning back to the right, continuously scratches the head and blinks, keeps moving up, jumps a big step to the right with both feet, turns 90 ° to the right, then raises the height of the left foot and lifts the knee, retracts the left hand to the left knee, extends the right hand to the top and looks forward at the same time, steps forward with the left foot, and squats with the left leg, The right leg is half kneeling, the right hand is split forward and downward, the left hand is lifted outward, then the fist is changed, the elbow is bent inward to hit the right forearm, the right foot is moved forward, the two feet are on the ground, the body is turned 90 ° to the left, then the left leg is lifted and the knee is lifted, the left hand is scratched down the root of the left foot, the right leg is golden and independent, the right hand is placed in front of the forehead, and the eyes are in front (FIG. 16).
Easy to make mistakes: the knee lift of the left leg is too low.
Correction method: the left leg should be raised to the knee.
Action Essentials: the left foot falls to the ground, forms a parallel step with the right foot, changes the right fist to the palm, and hangs on the outside of the thigh from top to bottom. The left hand hangs its arm from bottom to top and then downward, and attaches to the outside of the thigh. The body chest is straight and the eyes are looking forward (Figure 17).
