Wushu expert guidance: CEO of global kungfu.com, President and coach of Beijing Shaolin Wushu school / Fubiao
Wushu Professional demonstration: Fubiao proud disciple / weiyufei
Photographer: Bowen / qiuyongqi / tianmeilan
Complete demonstration of Eagle Boxing Routine
First paragraph
Preparatory potential
Action Essentials: stand with two legs together, with two arms hanging down naturally, lift your head and look straight ahead (Figure 1).
1. Eagle spreads its wings
Action Essentials: swing the two palms from bottom to top, cross the head and fall on the chest, turn 90 ° right at the same time, squat on the two legs, then stand up and hold the two palms above the side of the body, stretch the left leg forward on the right thigh, squat on the two legs, stretch the two arms back at the same time, turn 90 ° left on the upper body, and look at the left front (Fig. 2).
Easy to make mistakes: the center of gravity of the body is unstable, shaking and jumping.
Correction method: when squatting, slow down the body speed and grasp the ground with five fingers.
2. Eagle plucks rabbit
Action tips: the left foot falls forward into a half horse step, while both hands become Eagle claws, and the right claw is lifted up. Turn the body slightly to the right, step up the right foot to the front to form a half horse step, and visually observe the direction of the right paw (Fig. 3).
Easy to make mistakes: walking disorderly.
Correction method: first put the left foot into a half horse, and then do the upper limb movement.
3. Eagle independence
Action Essentials: get up, move the two claws to the cloud claws on the top of the head, and then separate to both sides of the body. The right arm is higher than the shoulder level, the left arm is bent to the left knee, and the body is turned 90 ° to the left. The left leg is lifted, the right leg is supported into a free-standing position, and the left front is visible (Fig. 4).
Easy to make mistakes: the supporting legs are unstable and not straight.
Correction method: hold the ground with five toes of the right foot and keep the knee joint of the lower leg straight.
4. Eagle strikes the sky
Action Essentials: step on the left foot and pierce the palm, turn 360 ° to the left, then jump to the left, turn 180 ° to the right, strike sideways with both arms, strike sideways with both arms slightly higher than the shoulder, and look ahead (Fig. 5).
Easy to make mistakes: the air movement is not stretched.
Correction: relax and stretch your body in the air, and pay attention to cushioning when landing.
5. eagle flying for nine days
Action Essentials: after landing on both feet, turn right 180 ° and jump forward, turn your waist in the air for a week, and land on the ground as a left footstep, clap your hands and look at your hands (Fig. 6).
Easy to make mistakes: the action of turning the waist in the air is not in place.
Correction method: when flying, lift up the upper and lower limbs at the same time, and quickly turn over the waist.
6. Eagle Claw
Action tips: the two claws reach forward and recover the side of the body, bend the arm to the side of the body and hold it flat, higher than the flat shoulder, take four or six steps with two feet, and look at the front (Fig. 7).
Easy to make mistakes: the flat support of upper limbs is not in place
Correction method: the claw shall be quickly detected and slowly recovered.
7. Dapeng spreads its wings
Action Essentials: move the center of gravity back to the right leg, lift the left knee and right leg to support into an independent position, at the same time, change the palms of the two claws to the rear of the side of the body, and look at the front left (Fig. 8).
Easy to make mistakes: the back of both arms is not in place.
Correction method: when unfolding backward, stretch both arms backward as far as possible, and the right hand is higher than the left hand.
Second paragraph
8. Eagle Pathfinder
Action Essentials: the left foot lands forward, the right foot lifts back, and then falls in front of the left foot to become a horse step. At the same time, the right palm lifts forward, and then turns the claw forward to hit it in front of the right knee. The left arm bends to the chest and looks at the front and bottom (Fig. 9).
Easy to make mistakes: backward leg lifting is too slow and not high enough.
Correction method: when lifting the leg after the exercise, the upward swing is accelerated, and the foot is higher than the waist.
9. Eagle predation
Action Essentials: get up, take three steps on the left and right feet in turn, simultaneously catch the two claws continuously, lift the right foot up, and then fall in front of the left foot to form a horse step, and lift the right palm forward at the same time. Place the turning claw in front of the right knee and look at the front and bottom (FIG. 10).
Error prone: uncoordinated upper limb movements.
Correction method: lift the claw and step at the same time.
10. Eagle looking at the sky
Action tips: turn the left paw up to the left, take 4 and 5 steps on the left and right feet of the paw in turn, connect the right inner leg, turn the body 360 ° to stand in parallel, grasp the left paw to the front of the abdomen, retract the right paw to the waist, and look ahead (FIG. 11).
Easy to make mistakes: unstable when turning around.
Correction method: the upper step and the inner closing leg decomposition exercise.
11. Eagle flipping claw
Action Essentials: the left and right feet step backward for 3 steps in turn, and the two claws turn out the chain claw. The left foot is inserted into the right side of the right foot from behind. At the same time, the right claw probes the claw upward, and the left foot retracts into a half horse step. The left claw buckles in front of the right knee, and the right claw retracts to the front of the abdomen, looking forward (Fig. 12).
Error prone: Probe not in place.
Correction method: When probing the claws, the claws should be protruded to the upper right as far as possible.
third paragraph
12. Eagle foraging
Action essentials: Cross your arms to the upper side of your body, turn your body 180° to the right and squat down to a resting step, stretch your right paw to the back, bend your left paw to the front of your right leg, and look straight ahead (Figure 13).
Mistakes: The upper body is unstable at rest.
Correction method: When doing rest steps, lean your upper body forward and place your right chest on your right knee.
13. eagle prey
Action essentials: Cross your arms upwards, place the cloud claws on the top of your head, and at the same time, jump up to the right to form an eagle to hit the sky. The whirlwind foot falls into a kneeling step, the right claw is flexed to the front of the right leg, the left claw is placed on the waist, and the right claw is visually observed (Figure 14).
Error prone: When jumping and spreading the wings, the air movement is not in place.
Correction method: When jumping, the body is straight and the arms are naturally spread.
14. Eagle Claws
Action essentials: Turn the body 90° to the right, and hit the two claws to the right successively, with the left claw in the front and the right claw in the back at the same time, the two legs form a half-horse stance, and the eyes are in front of the right (Figure 15).
Mistakes: Claws too slow and uncoordinated.
Correction method: When doing the action, the claws should be shot quickly and the claws should be twisted slowly.
15. Dapeng spreads its wings
Action essentials: Turn the body to the left, the left foot is on the right foot, and squat into a small step. At the same time, the two arms are stretched on the back of the side behind the cloud claw on the top of the head, the two claws are higher than the shoulders, and the left front is viewed visually (Figure 16).
Easy to make mistakes: The back extension of the arms is not in place.
Correction method: Extend both arms as far back as possible, with the right palm higher than the left palm.
retractable
Action essentials: stand up, put on the left foot and the right foot into a side-by-side standing position, at the same time twist the two claws to the right side, bend the elbow and place it in front of the right chest, and then drop the arms to the sides of the body, looking straight ahead (Figure 17). ).
