太极拳, 一名长拳, 有名十三势。长拳者, 如长江大河, 滔滔不绝也; 十三势者, 分棚, 捋, 挤, 采, 例, 肘, 靠, 进, 退, 顾, 盼也。 棚, 捋, 挤, 按, 即坎, 离, 震, 兑四正方也. 采, 例, 肘, 靠, 即乾, 坤, 艮, 巽四斜角也。此八卦也. 进步, 退步, 左顾, 右盼, 中定, 即金, 木, 水, 火, 土也。 此五行也。 合而言之曰十三势。是技也。 一着一势, 均不外乎阴阳, 故又名太极拳。

为什么要学习太极拳？

“只有民族的才是世界的”，作为中华民族的瑰宝太极拳，正被越来越多的国内外有识之士所认识，太极拳如行云，似流水，动如滔滔江河，静如大家闺秀，飘逸纵横。太极拳修身养性，强身健体，培养人的气质和意志品质。

怎样才能练好太极拳？

掌握和领会太极拳练习要领，是练好太极拳技能的关键。　太极拳的练法要领和基本规则，可概括为十六点

立身中正 keep your whole body in a upright balance
安适松静 be easeful and peaceful
虚灵顶劲 use you mind to emit your energy
气沉丹田 inhale a deep breath
松肩垂肘 relax your shoulder and sag your elbow
含胸拔背 pull in your chest and straighten your back
内外相合 blend your mind with your body
上下相随 go up and down naturally and smoothly
用意不用力 use your mind, not your strength
迈步如猫行 walk with cat-like step
运劲如抽丝 direct your energy like reeling off raw silk from cocoons
相连不断 be coherent
呼吸任自然 breathe naturally
心性沉着 be steady and calm
举动轻灵 move lightly and nimbly
运行和缓 in a mild and slow way

24式太极拳24 Shi of Tai Chi
动作名称The names of the movements

第一组
1.起势
2.左右野马分鬃
3.白鹤亮翅

第二组
4.左右搂膝拗步
5.手挥琵琶
6.左右倒卷肱

第三组
7.左揽雀尾
8.右揽雀尾

第四组
9.单鞭
10.云手
11.单鞭

第五组
12.高探马.
13.右蹬脚
14.双峰贯耳
15.转身左蹬脚

第六组
16.左下势独立
17.右下势独立

第七组
18.左右穿梭
19.海底针
20.闪通臂

第八组
21.转身搬拦捶
22.如封似闭
23.十字手
24.收势

Shi Zi Zhan, Tuo Zhan, Duan Zhan, Si Liu Quan, Qing Long Quan, Er Lang Quan, Yan Qing Quan, Wo Di Bao, San Quan, Shao Lin Quan, Wu Hu Quan, Long Hu Shi, Sha Shou Zhang(1), Sha Shou Zhang(2), Sha Shou Zhang(3), San Jiao Zhang, Da Mo Jian, Ba Xian Jian, Ban Deng Quan, Long Feng Shuang Jian, Long Feng Dan Bi Shou, Long Feng Shuang Bi Shou, Gun Shu, Wu Song Tuo Wa, and Hou Quan.

（3）Ying Zhua Fan Zi Quan
Ying Zhua Fan Zi Quan is a new derivative of one kind of the Chinese famous superior martial arts.  It is created and developed by the Chinese famous Kung Fu master Chen Zizheng named the King of Ying Zhua and coming from Xiong County of He Bei province.  The master of Chen Zizheng has devoted himself to the study of the new derivative for several years.

Ying Zhua Fan Zi Quan characterizes lightening turning over，swiftness, vigorousness, grabbing and capturing. The master of Bao Xiyong who is Chen Zizheng’s nephew and the master of Xue Wangchu who is one of the first learners of Ying Zhua Fan Zi Quan imparted the master of Bao Wenguang who is now teaching in the Long Wu Kung Fu Centre.

Its forms and instruments are as follows: Yue style Ba Fan Shou Quan (upper Ba Fan Shou, middle Ba Fan Shou, lower Ba Fan Shou), Ying Zhua Lian Quan, Ying Zhua Xing Quan, Tai Zhu Quan, Xiao Xiong Quan, Da Xiong Quan, Ba Bu Chui, Ba Mian Chui, Ying Zhua Luo Han Chui, Hei Hu Chui, Mian Zhang Chui, Qian Liu Shi, Yan Yan Quan, Ying Zhua and Tang Lang, Liu He Qiang, Mei Hua Shuang Dao, Mei Hua Qiang, Miao Dao, Qi Men Gun, Mei Hua Shuang Dan, Jin Gang Shuang Dao, Lian Huan Jian, Chun Qiu Da Da, Shao Lin Shuang Chui, Wu Lang Chui, Yi Bai Ling Ba Shou, Kong Shou Duo Shuang Bi Shou, Shuang Dao Jin Qiang, and San Jie Gun Jin Qiang.

（4）Jing Wu’s Nei Jia Quan:
Liu Bu Quan, Zhi Chi Quan, Guang Ming Quan, Wen J;in Quan, Bai Guang Jian, Yi Wei Gun.

That’s all that the master of Bao Wenguang imparts in the Longwu Kungfu Centre, which is called Traditional Shao Lin .  Welcome all of the youth and aged from home and abroad to our Long Wu Kung Fu Centre to learn the attractive martial art――Traditional Shao Lin.

Status

The traditional Xing Yi, one of the four kinds of the Chinese famous Kung Fu, has a history of four hundred years.  It is the best Chinese Kung Fu at the aspect of confrontation.  In China, there were many martial arts contests in the 1930’s.  The winners were mostly the contestants who did the traditional Xing Yi for many years. 

History

In the end of the Ming Dynasty, Ji Jike created the traditional Xing Yi.  On the basis of the Yue school’s eighteen styles created by Yue Fei and Xin Yiba coming from the Shao Lin temple, he blended the spear technique, and eventually created the traditional Xing Yi.

Characteristics
形意拳的战术特点归纳为5句40个字：
The strategic features of the traditional Xing Yi can be summed up to five sentences(totally forty characters in Chinese):
 敢打必胜、以我为主；
        Attacking unyieldingly, performing by your own willing.

 后发先至、快攻直取；
 The latter movement working, performing plainly.

 七拳并用、贴身靠打；
 A body-to-body and whole body martial arts.

 捕捉战机、一招制胜；
 Winning the moment you began to compete if you attack at the proper time.

 攻防一体、打守相兼；
     Attacking and defending always carry out at the same time.

形意拳的动作特点归纳为4句16个字：
The features of the traditional Xing Yi can be summed up into 4 sentences and 16 Chinese characters(in Chinese):
 朴实明快；
 Plain and quick;

 严密紧凑；
 Tight and compact;

 沉实稳健；
 Steady and firm;

 协调整齐；
 Harmonious and orderly.

Famous characters of the traditional Xing Yi

Ji Jike, the creator of the traditional Xing Yi, who was born in the end of the Ming Dynasty, mixed together Yue Fei’s Yue Jia Shi Ba Style, Xin Yi from the Shao Lin Temple and Da Qiang and created the traditional Xing Yi.  His famous disciples are: Cao Jiwu, Ma Xueli.

Dai Longbang, a disciple of Cao Jiwu, who is the representative figure of the third generation of the traditional Xing Yi.  His successors created  the Xing Yi Fist coming from He Bei province and the Xing Yi Fist coming from Shan Xi province.  His famous disciple is Li Luoneng.

Li Luoneng, one of the Dai Longbang’s disciples, who is the creator of the traditional Xingyi coming from He Bei province, is also the representative figure of the fourth generation of the traditional Xing Yi.  Besides, he is the first person who spreaded the traditional Xing Yi into the whole country.  His famous disciples are Liu Qilan, Guo Yunshen, Song Shirong, Che Yizhai, Bai Xiyuan, etc.

Liu Qilan, the only person who owns the most disciples among the second generation successors of the traditional Xing Yi coming from He Bei Province.  His famous disciples are: Li Cunyi, Zhang Zhankui, Zhou Mingtai, Geng Jishan, Zhao Zhenbiao, etc.

Guo Yunshen, the representative figure among the second successors of the traditional Xing Yi coming from He Bei Province.   He is so well-versed in Kung Fu that was thought as the winner of Kung Fu throughout the world.  Besides, he has many disciples, which are as follows:

Li Cunyi, the representative figure of the third generation of the traditional Xing Yi coming from He Bei Province, is called “Single Sword Li”, whose famous disciples are Shang Yunxiang, Zhu Guiting, and Hao Engung, etc.

Zhu Guiting(1882---1977), the representative figure of the fourth generation of the traditional Xing Yi coming fro He Bei province, who is also the master of Tai Chi and Ba Gua, is called “quick hand”. His famous disciples and successors are: Gen Jiyi, Xia Changyao, Zhang Qingbao, Zhu Yucheng, and Xuan Genrong,etc.

The transmission from master to the writer one of the disciples:

Ji Jike---Dai Longbang---Li Luoneng---Liu Qilan---Li Cunyi---Zhu Guiting--- Zhu Yucheng ---Xia Changyao---Xuan Genrong---Zhang Jian.   Besides, Zhan Jian has been given pointers by Zhu Yucheng, the grandson of Zhu Guiting and Zhang Qingbao the disciple of Zhu Guiting.

The technique contents of the traditional Xing Yi.

The technique system of the traditional Xing Yi include: competition skills with bare fists and competition skills with weapons.   The followings are the detailed classifications:

Junior techniques
 基本站桩（基本站立技术）：无极桩、鸡形桩、五行桩、
 Basic standing firm(basic stance skills): Wu Ji stance, chicken shape stance, Wu Xing stance.
 基本步法（基本移动技术）：箭步、鸡步、三七步、跟步、斜行步、环绕步
 Basic step(basic movement skills): arrow step, chicken step, Three Seven step, following step, inclined walking step, encircling step.
 基本动作：五行拳、五行刀、五行剑、五行枪
 Basic movements: Wu Xing fist, Wu Xing Dao, Wu Xing Jian, Wu Xing Qiang.
 基本动作组合：五行相生相克
 Basic movement combination: mutual promotion and restraint among the five elements.
 初级套路：五行连环拳、五行连环刀、五行连环剑、五行连环枪
 Basic forms: Wu Xing Lian Huan Quan, Wu Xing Lian Huan Dao, Wu Xing Lian Huan Jian, Wu Xing Lian Huan Qiang

Mid-level techniques
 中级站桩：十二形桩
 Mid-rank standing firm: twelve style standing
 中级移动技术：龙形步、鼍形步
 Mid-rank moving techniques: dragon stance, turtle stance.
 中级动作：虎形、马形、骀形、鼍形、龙形、蛇形
 Mid-rank movements: tiger, horse, broken-down nag, turtle, dragon and snake shapes.
 中级动作组合：鸡形、鹰熊形、猴形、鹞形、燕形
 Mid-rank movement combination: chicken, eagle-bear, monkey, sparrow hawk, and swallow shapes.
 中级套路：八式、十二洪捶、三合刀、六合剑
 Mid-rank forms: eight style, twelve large hammer, San He Dao, Liu He Jian.

Advanced techniques
• 高级格斗技术：散手对练
• Advanced competition skills: San Shou pair exercise.
• 高级套路：杂式捶、六合大枪
• Advanced forms: free style hammer, Liu He Da Qiang.

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