易筋經十二勢－全套演練示範｜介紹每式歌訣及功效｜Yi Jin Jing－Full Demonstration｜With Song Formula and Functions＃易筋經＃yijinjing

易筋經十二勢－全套演練示範｜介紹每式歌訣及功效｜Yi Jin Jing－Full Demonstration｜With song formula and functions

＃易筋經
＃yijinjing

易筋經：「易」是動詞，代表改變﹑強化﹑活動和鍛鍊。「筋」是古人所謂的經筋﹑筋路。泛指現代人說之筋膜﹑韌帶﹑肌腱﹑神經在內等軟組織。「經」 是經典﹑功法，也可視為操式。總括而言，「易筋經」是透過活動筋骨，鍛鍊筋路的功法。

第一式
韋馱獻杵第一式
歌訣： 立身朝正直，環拱手當胸，氣足神皆人歛，心澄貌亦恭。
Song Formula: Stand upright, fold your hands as your chest, keep your spirits and feet, and be respectful in your heart and appearance.
Strengthening points: Respiratory organs

第二式
韋馱獻杵第二式
Routine2 Wei Tuo Presenting the Pestle 2
歌訣：足趾抓地，兩手平開，心平氣靜，目瞪口呆。Song Formula: Grab your toes, spread your hands flat, calm and stunned.
Strengthening points: excretion function

第三式
韋馱獻杵第三式
Routine3 Wei Tuo Presenting the Pestle 3
歌訣： 掌托天門目上觀，腳尖著地立身端，力周腿協渾如植，咬緊牙關不放寬，舌可生津將腭抵，鼻能調息覺心安，兩手緩緩收回處，用力還將挾重看
Song formula: The palm rests on the sky and the eyes are upright, the toes are on the ground and the end of the body is standing, and the legs are as strong as implants.

第四式
摘星換斗第四式
Routine 4 Plucking a Star and Exchanging a Star Cluster
歌訣：隻手擎天掌覆頭，更從掌內注雙眸，鼻端吸氣頻調息，用力收回左右侔。
Song formula: Hold the sky with one hand and cover the head, inject into the eyes from the palm, breathe in from the nose, adjust the breath frequently, and withdraw the left and right sides forcefully.

第五式
出爪亮翅第五式
Routine 5 Displaying Paw-Style Palms like a White Crane Spreading Its Wings
歌訣：挺身兼怒目，兩手推向前，用手收回處，功須七次全。
Song formula: Stand up and anger, push forward with both hands, retract with hands, the work must be done seven times.

第六式
倒拽九牛尾第六式
Routine 6 Pulling Nine Cows by Their Tail
歌訣：兩腿後伸前屈，小腹運氣空鬆，用力在於兩膀，觀拳需注雙瞳。Song formula: Stretch your legs back and bend forward, your lower abdomen is loose luck, the force lies on your arms, you need to inject double pupils to watch the fist.

第七式
九鬼拔馬刀第七式
Routine 7 Nine Ghosts Drawing Swords
歌訣: 側首彎肱，抱頂及頸，自頭收回，弗嫌力猛，左右相輪，身直氣靜 。Song Formula: Bend the head sideways, hold the top and neck, retract from the head, feel strong, turn left and right, the body is straight and quiet.

第八式
三盤落地第八式
Routine 8 Three Plates Falling on the Floor
歌訣： 上腭堅撐舌，張眸意注牙，腳開蹲似踞，手按猛如挐。兩掌齊翩起，千斤重有加，瞪睛兼開口，起立腳無斜。Song formula: The upper palate is strong, the tongue is open, the eyes are focused on the teeth, the feet are squatting as if they are squatting, and the hands are pressing as hard as holding. Both palms lifted together, heavier, staring and opening, standing upright without slanting.

第九式
青龍探爪第九式
Routine 9 Black Dragon Displaying Its Claws
歌訣：青龍探爪，左從右出，修士效之，掌平氣實。力周肩背，圍收過膝，兩目注平，息調心謐。Song Formula: Qinglong probing claws, coming out from left and right, the monks follow it, and the palms are calm and vigorous. Lie around the shoulders, wrap around the knees, keep both eyes calm and calm down.

第十式
臥虎撲食第十式
Routine 10 Tiger Springing on Its Prey
歌訣： 兩腳分蹲身似傾，屈伸左右腳相更，昂頭胸作探前勢，傴背腰還似砥平，鼻息調元勻出入，指尖著地賴支撐，降龍伏虎神仙事，學得真形也衛生。Song formula: Two feet squat like leaning, bend and stretch left and right feet to move forward, hold your head and chest up to look forward, keep your back and waist still like a flat, nasal breath adjusts the balance in and out, fingertips rely on support, lower the dragon and the tiger It is true and hygienic.

第十一式
打躬勢第十一式
Routine 11 Bowing Down in Salutation
歌訣： 兩手齊持腦，垂腰至膝間，頭惟探胯下，口更齒牙關；掩耳聰教塞，調元氣自閒；舌尖還抵齶，力在肘雙彎。Song formula: Hold the brain with both hands, lower the waist to the knees, the head is only under the hips, the mouth is more closed; the ears are blocked, and the vitality is relaxed; the tongue is still on the palate, and the force is at the elbows.

第十二式
工尾勢第十二式
Routine 12 Swinging the Tail
歌訣：膝直膀伸，推手至地，昂頭瞪目，凝神壹志；起而頓足，二十一次，左右神肱，以七為誌。Song Formula: stretch your knees and arms, push your hands to the ground, raise your head and stare, concentrating on one will; stand up and stop your feet, twenty-one times, right and left, with seven as the aspiration.
更多影片教學連結：

甩手功十式 | 排毒通經絡甩掉各樣痛症Leung Yim Ha:
https://youtu.be/ze0LuL5-sKw

5分鐘居家抗疫運動｜強化肺功能｜
5 Minutes Exercise of strengthen the cardiopulmonary:
https://youtu.be/WBXqk_q9hUA

八段錦－12 分鐘完整教學｜介紹招式功效 及 吸呼指引 ｜Ba-duan-jin 12 minutes Demonstration WITH ENGLISH SUBTITLES｜梁艷霞 (CC 字幕):
https://youtu.be/dS7gFMlAWJg

提升太極拳蹬腿分腿動作教學－伸展運動篇｜Stretching Exercises for Improving Tai Chi Kicking： https://youtu.be/YvX90VIVYVE

－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－－

本中心一直致力推廣兒童及青少年武術及太極拳，當中包括學校校隊訓練及地區性的訓練工作。透過配合學員生理成長發展的武術訓練，提升學員各方面的身體素質：柔軟度，反應力，肌耐力，心肺功
能，平衡力等等

另外，本中心亦重視每位學員品德上的教育：
上善若水，品武兼備，挑戰自我，堅毅向上

歡迎於我們的 Facebook 了解我們更多：
https://www.facebook.com/hksvwushu/
或whatsapp 聯絡我們：9205－9561

Видео 易筋經十二勢－全套演練示範｜介紹每式歌訣及功效｜Yi Jin Jing－Full Demonstration｜With Song Formula and Functions＃易筋經＃yijinjing канала 香港上善武術中心 HKSVWSC