- 1. 您的重量转移到右脚成弓步。
- Shift your weight to your right foot into Bow Step.
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- 2. 做俯卧撑、下蹲和弓步，而不要整日坐着。
- Do some pushups, squats and lunges instead of sitting around all day.
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- 3. 人体笔直站立，向前跨步成弓步姿势。动作要有控制。
- Start standing straight, step forwards and down into a controlled lunge position.
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- 4. 你完全可以做一些没有重量的运动，如下蹲和弓步。
- You are perfectly OK doing exercises such as squats and lunges without weights.
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- 5. 弓步、马步、虚步、歇步、仆步、推掌、缠手、拍脚。
- The main techniques are forward lunge, horse stance, empty step, rest-stand step, crouching step, pushing palm, twisting hand, and pat the feet.
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- 6. 下蹲，弓步，提踵，只要能锻炼腿部，任何动作都可以。
- Squats, lunges, calf raises, anything will do as long as it exercises your legs.
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- 7. 重心前移成右弓步，两掌同时向前挤出时呼气。(图14)。
- Breathe out when shifting the weight in the bow step, stretching the palms forward. (Fig14).
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- 8. 搂膝拗步成弓步时，两脚跟的横向距离保持约30厘米左右。
- Gongbu step into tears knee bend, about two feet of horizontal distance to about 30 cm.
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- 9. 保持这个动作5秒钟，然后慢慢地放下右脚，成前弓步姿势。
- Hold for 5 seconds, then slowly drop your right foot into a front lunge.
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- 10. 常见的动作有：缠手，压掌，崩拳，抢手，弓步，马步，蹲步。
- Frequently used techniques are twisting hand, pressing palm, rebounding fist, snatch, moving in forward lunge, horse stance, and crouching step.
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- 11. 左脚向左斜前方要点跨步成左弓步，双手由腰带动向左前方拦出。
- Left foot step to the left front, take into the left telemark, send two hands to the left front with the power of waist.
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- 12. 有手柄的小行李袋可以装满书并用来做下肢锻炼，如下蹲、弓步和提举。
- Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
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- 13. 有手柄的小行李袋可以装满书并用来做下肢锻炼，如下蹲、弓步和提举。
- Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
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