Wu Shu Basics 武术运动基本训练（英文版）

Wu Shu Basics (Englische Ausgabe) beginnt mit grundlegenden Wu Shu Basics (Englische Ausgabe) beginnt mit grundlegenden Fähigkeiten, hauptsächlich Bein, Taille, Schritt, Stapelfähigkeiten, Stativarme, Hände und Augen sowie Stanzen. Nach den Grundfertigkeiten werden das grundlegende Bewegungstraining, das grundlegende Boxtraining und die grundlegenden Techniken eingeführt. Schließlich wird ein Diagramm der menschlichen Muskeln beigefügt, damit der Arzt die Muskelstruktur des menschlichen Körpers verstehen kann, damit der Übungsprozess wissenschaftlicher und effektiver ist.

《武术运动基本训练(英文版)》从基本功入手，主要包括了腿部、腰部、裆部、桩功、鼎臂、手眼和冲拳等训练。在基本功之后，介绍了基本动作训练、基本拳术训练和基本技法。最后附有人体肌肉图，让习练者了解人体的肌肉结构，从而在练习过程中更加科学、有效。

Chapter One Basic Skills Training
Section 1 Leg Training
1. Leg Presses
2. Leg Pulls
3. Leg Splits
4. Leg Pushes
5. Leg Control
6 Leg Kicks
Section 2 Waist Training
1. Bending the Waist Forward
2. Bending the Waist Sideward
3. Turning the Waist
4. Twisting the Waist
5. Overturning the Waist
6. Springing the Waist
7. Swinging the Waist
8. Suspending the Waist
9. Bridging the Waist
10. Rubbing the Waist
Section 3 Stances Training
1. Horse Stance
2. Bow Stance
3. Empty Stance
4. T-Step
5. Crouching Stance
Section 4 Stands Training
1. Hunyuan (Wuji) Stands
2, Four Level (Siping) Stands
Section 5 Arm-Stands Training
1, Elbow-Stands
2. Shoulder-Stands
3. Headstands
4. Handstands
5. Push-Stands
6. Double-Arms Exercise
7. Single-Arm Exercises
Section 6 Hand and Eye Training
1. Relaxing Shoulders
2. Circling the Wrists
Section 7 Fist-Punches Training
1. Fist-Punch in a Horse Stance
2. Fist Punches in a Bow Stance
Chapter Two Basic Movements Training
Section 1 Balance Training
1. Upright Lifted-Knee Balance
2. Cross-Legged Balance in a Half Squat
3. Back Cross-Legged Balance in a Full Squat
4. Frontal and Back Lying-on-a-Cloud Balance
5. Backward-Bending Balance and Swallow Balance
6. Sideways Balance
Section 2 Jumping Movements Training
1. Flying Kicks
2. Double Flying Kicks
3. Chain Kicks in Bounce Steps
4. Flying Lotus Leg Swings
5. Whirlwind Kicks
6. Flying Snap Kicks
Section 3 Tumbling Movements Training
1. Forward Rolls (Qiangbei)
2. Backward Rolls
3. Tinsic
4. Over the Crown
5. The Flip-Flop
6. Carp Flips
7. Pouncing like a Tiger
8. Frontal Falling
9. Cross-Legged Falling
10. Legs Twists
Section 4 Folding and Rotating Movements Training
1. Resting Stance
2. Crossed Legs in a Sitting Stance
3. Forward Sweep Kicks
4. Backward Sweep Kicks
5. Grinder-like Sweep Kicks
6. Butterfly/Spinning Kicks
Section 5 Footwork Training
1. Striding Steps
2. Crossing Steps
3. Treading Steps
4. Striking Steps
5. Walking Steps
Chapter Three Basic Fist-Play Training
Section 1 Fists,Palms,Hooks and Claws
1. Fists
2. Palms
3. Hooks
4. Claws
Section 2 Snap Kick Boxing (Tantul)
Routine 1 Fist Punches
Routine 2 Cross Kicks
Routine 3 Chopping and Smashing
Routine 4 Propped-Up Forks
Routine 5 Parrying and Striking
Routine 6 Rotating Both Arms
Routine 7 Rotating Single Arm
Routine 8 Heel Kicks
Routine 9 Latching Fists
Routine 10 Jumping and Kicking in the Air
Routine 11 Kicking with Upturned Toes
Routine 12 Turning the Body to Subdue a Tiger
Section 3 Power Boxing
1. Ready Position
2. Punching Fists Upward
3. Plunging Fists in a Horse Stance
4. Horizontal Strike in a Bow Stance (Right)
5. Plunging Fists in a Bow Stance
6. Horizontal Strike in a Bow Stance (Left)
7. Plunging Fists in a Bow Stance
8. Separating the Palms with Feet Together
9. Thrusting Both Fists in a Bow Stance (Left)
10. Thrusting Both Fists in a Bow Stance (Right)
11. Horizontal Sweeping in Crossing Step
12. Swinging Arms and Thrusting Up
13. Left Heel Kicks
14. Right Heel Kicks
15. Fist Punches in a Bow Stance
16. Snapping Palm Up in a Horse Stance
17. Oblique Striking in Defeated Posture
18. Fist Punches in a Bow Stance
19. Snapping Palm Up in a Home Stance
20. "Circling the Moon" with Three Rings (One)
21. "Circling the Moon" with Three Rings (Two)
22. "Circling the Moon" with Three Rings (Three)
23. "Circling the Moon" with Three Rings (Four)
24. Thrusting Both Fists in a Bow Stance (One)
25. Thrusting Both Fists in a Bow Stance (Two)
26. Thrusting Both Fists in a Bow Stance (Three)
27. Snapping Palm Up in a Horse Stance
28. Grabbing Fist in a Home Stance
29. Plunging Fist in a Resting Stance
30. Overturning the Body and Chopping Fists
31. Snapping Palm Up in a Home Stance
32. Grabbing Fists in a Horse Stance
33. Oblique Striking in Defeated Posture
34. Striking Fist in Jumping step
35. Piercing the Throat with Hooked Leg
36. Tilting Wrist and Scooping Up Palm
37. Double Piercing Throat with Hooked Leg
38. Holding Palm Up and Punching Fist
39. Closing Form
Section 4 Short Boxing
Phase One
1. Ready Position
2. Scooping Palm Up in a Bow Stance
3. Snapping Palm Up with Lifted Knee
4. Raising the Elbow in a Horse Stance
5. Parrying and Striking in a Horse Stance
6. Parrying and Stdking While Protecting the Head
7. Single Bian in a Crouching Stance
8. Piercing Palm with Lifted Knee
9. Raising the Elbow in a Horse Stance
10. Fist Punches in a Bow Stance (Left)
11. Fist Punches in a Bow Stance (Right)
12. Standing Upright with Feet Together
Phase Two
13. Scooping Palm Up in a Bow Stance
14. Snap Kicks
15. Raising the Elbow in a Horse Stance
16. Fist Punches in a Bow Stance (Left)
17. Fist Punches in a Bow Stance (Right)
18. Fist Punches in a Bow Stance (Left)
19. Fist Punches in a Bow Stance (Right)
20. Standing Upright with Feet Together
Phase Three
21. Brushing Aside Over the Knee and Pushing Palm
22. Pushing Palm in an Empty Stance
23. Holding Palm Up with Lifted Knee
24. Scooping Palm Up in a Bow Stance
25. Flying Kick in Treading Step
26. Standing Upright with Feet Together
Phase Four
27. Circling the Moon with Three Rings
28. Raising the Elbow with Lifted Knee
29. Raising the Elbow in a Horse Stance
30. Fist Punches in a Bow Stance (Left)
31. Fist Punches in a Bow Stance (Right)
32. Snapping Fist Up with Lifted Knee
33. Double Pounce in Leap Step
34. Scooping Palm Up in a Bow Stance
35. Flying Kick in Treading Step
36. Turning Body and Holding Arms in Front of Abdomen
37. Rotating Palms with Lifted Knee
38. Pushing Palm in a Bow Stance
39. Hooked Hand with Feet Together
Phase Five
40. Parrying and Striking in a Bow Stance
41. Stamp Step and Strike in a Crouching Stance
42. Elbow Strike in a Horse Stance
43. Holding Elbow in a Horse Stance
44. Circling Elbow in a Horse Stance
45. Holding Fist with Feet Together
46. Chopping Fist in a Horse Stance
Phase Six
4"7. Fist Punches in a Bow Stance (Left)
48. Fist Punches in a Bow Stance (Right)
49. Fist Punches in a Bow Stance (Left)
50. Turning Around and Punching
51. Raising Palm with Lifted Knee
52. Leaping Step and Lifting Knee
53. Brushing Aside over the Knee and Punching
54. Striking a Tiger in an Empty Stance
55. Closing Form with Feet Together
Chapter Four Basic Techniques
Section I Four Techniques
Section 2 Eight Essentials
1. Fists Should Be as Quick as Shooting Stars
2. Eyes Should Be as Sharp as Lightning
3. The Waist Should Be as Supple as a Snake
4. Steps Should Be Firmly Rooted
5. The Spirit Should Be Vigorous
6. Breath (Qi) Should Be Kept Down
7. Strength Should Be Exerted Smoothly
8. Gong (Skill) Should Be Highly Pure and Proficient
Section 3 Twelve Forms
Appendix
Muscles of the Human Body (Front)
Muscles of the Human Body (Back)