武術(shù)長(zhǎng)拳訓(xùn)練理論與實(shí)踐

武術(shù)長(zhǎng)拳訓(xùn)練理論與實(shí)踐TheoryandPracticeofChangquanWushuTraining武術(shù)（長(zhǎng)拳）是什么？有什么？練什么？怎么練？主要內(nèi)容

Wushu（Longfist）

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Whattopractice？

Howtopractice？MainContent武術(shù)發(fā)展大致走過(guò)了三個(gè)階段：第一階段第二階段第三階段軍事武藝（追求技擊過(guò)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(jià)值判斷（文化差異）明清之際由符號(hào)和意義組成（拳勢(shì)-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(duì)抗武醫(yī)1982年武術(shù)挖掘整理對(duì)拳種的界定為:“源流有序、拳理清晰、風(fēng)格獨(dú)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(zhǎng)拳武術(shù)有什么StylesofWushuWhatisWushuOffensiveanddefensivetechniquesMartialartsskillsRoutinePerformanceCombatMartialmedicineIn1982,thecategorizationandsystematizationofmartialartsdefinedthecriteriaforvariousstylesofboxingas:"clearorigins,coherentprinciples,uniquestyles,andself-containedsystems"(129varieties).（Fromtheperspectiveofmartialartsdefinition）MartialPrinciplesMartialTechniquesMartialProwessMartialethicsCorecontentShaolinfistXingYifistBaGuaPiGuaFistTaiChiSouthernfist……LongfistWhatdoesWushuinclude?長(zhǎng)拳

長(zhǎng)拳的由來(lái)：“長(zhǎng)拳”是相對(duì)“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(kāi)則用長(zhǎng)拳?！蓖瑫r(shí)代的戚繼光（1528年11月12日—1588年）《紀(jì)效書(shū)·拳經(jīng)提要篇》中：“古今拳家，宋太祖有三十二勢(shì)長(zhǎng)拳?！泵鞔硪恢湫g(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(zhǎng)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。”而現(xiàn)代武術(shù)運(yùn)動(dòng)中的“長(zhǎng)拳”一詞，沿用明代“長(zhǎng)拳”的概念將查拳、華拳、炮捶、紅拳等統(tǒng)稱為“長(zhǎng)拳”。長(zhǎng)拳套路演練形式包括：?jiǎn)尉毺茁?、?duì)練套路。長(zhǎng)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(dòng)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(shí)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(shì)：如手型、步型等徒手技法器械技法綜合技法短器械技法長(zhǎng)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”P(pán)racticeRoutinesWhatispracticedinWushuShortweaponsLongweaponsSoftweaponsDoubleweaponsStrikingTechniquesGrapplingTechniquesDefenseTechniquesFootworkStrategyandTactics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(shí)不能觸身，要敏捷、輕巧、準(zhǔn)確，力點(diǎn)多在創(chuàng)尖或劍前端。演練時(shí)，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(diǎn)。三、練韻律（氣韻灑脫）

氣韻，主要是指劍術(shù)動(dòng)作的起承轉(zhuǎn)折、動(dòng)靜疾緩、剛?cè)釓埑凇㈤_(kāi)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(diǎn)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(dòng)勢(shì)成為刀術(shù)的一大技法特點(diǎn)，因此，左手的配合尤為重要。二、練纏裹（纏裹繞身）

說(shuō)明刀術(shù)不僅尚猛，而且刀法快捷、有虛有實(shí)、有剛有柔、有奇有正、變化莫測(cè)也是其技法特點(diǎn)之一。所以有“纏頭裹腦進(jìn)步砍,天下刀法會(huì)一半”之說(shuō)。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(dòng)勢(shì)。刀術(shù)練法要點(diǎn)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(dòng)；后手要像鎖一樣牢握槍把，通過(guò)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(guò)斗”“藝工于一圈”等說(shuō)法。所以槍扎一線，圈不過(guò)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(shì)開(kāi)展）

兩手控制槍的運(yùn)動(dòng)方向，隨時(shí)身體姿勢(shì)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(shì)，做到人槍合一，有利于攻也有利于守。槍術(shù)練法要點(diǎn)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(zhǎng)短兼顧）

棍法快密，梢把兼用，長(zhǎng)短兼施，故此有“槍似游龍，棍似雨”之說(shuō)。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(dòng)作間的變化，都是以不同的握法為前提，如：掄棍的握法和點(diǎn)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(shì)順力）

棍術(shù)要求勇猛快速，“棍打一片”。因此，棍術(shù)練習(xí)時(shí)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(shí)的反彈力等外力，在乘勢(shì)順力中求得身械合一、勁力順達(dá)。棍術(shù)練法要點(diǎn)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