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Zhan Zhuang

Zhan Zhuang

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Published by api-3716638

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Published by: api-3716638 on Oct 15, 2008
Copyright:Attribution Non-commercial


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Zhan Zhuang
(Standing Pole)
Th\u1ee9c th\u1ee9 nh\u1ea5t: t\u00e2m kinh.
Ch\u00fa \u00fd c\u00e1c \u0111i\u1ec3m \u0111\u00e1nh A,B,C..., s\u1ebd ch\u00fa th\u00edch sau

A- c\u1ea7m h\u01a1i r\u00fat v\u00e0o, nh\u1eafm m\u1eaft l\u1ea1i c\u0169ng \u0111\u01b0\u1ee3c n\u1ebfu ch\u1ec9 mu\u1ed1n d\u01b0\u1ee1ng sinh, n\u1ebfu
mu\u1ed1n t\u1eadp cho v\u00f5 thu\u1eadt th\u00ec m\u1eaft h\u00e9 m\u1edf, l\u01b0\u1edfi \u0111\u1ec3 t\u1ef1 nhi\u00ean s\u1ebd ch\u1ea1m ph\u1ea7n tr\u00ean l\u1ee3i
c\u1ee7a r\u0103ng tr\u00ean, kh\u00f4ng cong l\u01b0\u1edfi \u0111\u1ec3 ch\u1ea1m v\u00f2m nh\u01b0 m\u1ed9t s\u1ed1 kh\u00ed c\u00f4ng gia khuy\u1ebfn
kh\u00edch. M\u1eaft v\u00e0 c\u1ea3 m\u1eb7t bu\u00f4ng x\u00e3

B- vai tr\u1ea7m v\u00e0 h\u01a1i \u0111\u01b0a ra tr\u01b0\u1edbc th\u00ec nh\u01b0 v\u1eady ng\u1ef1c h\u00e0m hung v\u00e0 relax (K). H\u01a1i
t\u00e1ch kh\u1edbp x\u01b0\u01a1ng tay v\u00e0 vai, khi l\u00e0m \u0111\u00fang th\u00ec
C-hai c\u00f9i ch\u1ecf s\u1ebd h\u01b0\u1edbng ra ngo\u00e0i, m\u1ed9t ph\u1ea7n th\u1eadt nh\u1ecf l\u1ef1c s\u1ebd \u0111i theo h\u00ecnh m\u0169i
t\u00ean v\u00f2ng cung m\u00e0 t\u00f4i v\u1ebd t\u1eeb vai xu\u1ed1ng b\u00e0n tay
D-c\u1ed5 tay h\u01a1i c\u00f3 g\u1ed1c \u0111\u1ed9, t\u1ee9c b\u00e0n tay h\u01a1i n\u00e2ng l\u00ean \u0111\u1ed3ng th\u1eddi c\u1ed5 tay \u0111\u1ec3 m\u1ed9t ch\u00fat
l\u1ef1c xo\u1eafn nh\u01b0 h\u00ecnh cu\u1ed1i

E- b\u00e0n tay xo\u00e8, h\u1ed5 kh\u1ea9u m\u1edf, ng\u00f3n tay kh\u00f4ng c\u0103ng th\u1eb3ng nh\u01b0ng c\u0169ng kh\u00f4ng qu\u00e1 cong. Trong 5 th\u1ee9c b\u00e0n tay c\u00f3 ch\u00fat kh\u00e1c bi\u1ec7t c\u0169ng nh\u01b0 khi \u0111i b\u00e0i quy\u1ec1n th\u00e1i c\u1ef1c, b\u00e0n tay tuy m\u1edf nh\u01b0ng kh\u00f4ng gi\u1ed1ng nhau cho t\u1ea5t c\u1ea3 c\u00e1c th\u1ee9c

G-c\u1ea1nh ngo\u00e0i c\u1ee7a b\u00e0n ch\u00e2n h\u01b0\u1edbng th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc hay h\u01b0\u1edbng v\u00e0o ph\u00eda
trong c\u0169ng \u0111\u01b0\u1ee3c, nh\u01b0 v\u1eady th\u00ec c\u1ea1nh trong c\u1ee7a ch\u00e2n (H) s\u1ebd h\u1ed9i t\u1ee5 h\u00ecnh ch\u1eef b\u00e1t

F-khi G l\u00e0m \u0111\u00fang v\u00e0 kho\u1ea3ng c\u00e1ch c\u1ea1nh ngo\u00e0i c\u1ee7a ch\u00e2n t\u01b0\u01a1ng \u0111\u01b0\u01a1ng chi\u1ec1u r\u1ed9ng vai, r\u00f9n ng\u1eeboi xu\u1ed1ng v\u00e0 bu\u00f4ng x\u00e3 th\u00ec \u0111\u1ea7u g\u1ed1i c\u00f3 khuynh h\u01b0\u1edbng \u0111i v\u1ec1 g\u1ea7n nhau, nh\u01b0 v\u1eady 3 kinh d\u01b0\u01a1ng v\u00e0 3 kinh ch\u00e2n \u0111\u1ec1u \u0111\u1ef1oc k\u00edch th\u00edch

J-\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi t\u1eadp v\u00f5 th\u00ec r\u00f9n s\u00e2u m\u1ed9t ch\u00fat v\u00e0 v\u1edbi c\u1ea5u tr\u00fac \u0111\u00f3 b\u00e0n t\u1ecda t\u1ef1 \u0111\u1ed9ng
\u0111\u1ea9y v\u00e0o, h\u1eadu m\u00f4n t\u1ef1 \u0111\u1ed9ng kho\u00e1. \u0110\u1ed1i v\u1edbi ng\u1eeboi l\u1edbn tu\u1ed5i \u0111\u1ee9ng h\u01a1i cao th\u00ec b\u00e0n
to\u1ea1 n\u00ean c\u1ed1 \u00fd \u0111\u1ea9y v\u00e0o

I-khi B, C l\u00e0m \u0111\u00fang th\u00ec l\u01b0ng s\u1ebd tr\u00f2n b\u1ea1t b\u1ed1i

L- v\u00ec tay khu\u1ef3nh n\u00ean h\u00e0nh gi\u1ea3 s\u1ebd th\u1ea5y c\u1ea1nh trong c\u0169ng nh\u01b0 c\u1ea1nh ngo\u00e0i c\u00f9ng v\u1edbi vai t\u1ea1o th\u00e0nh v\u00f2ng tr\u00f2n v\u00e0 v\u1edbi t\u00ednh ch\u1ea5t m\u1edf r\u1ed9ng c\u1ee7a n\u00f3 n\u00ean c\u1ea1nh ttrong c\u1ee7a c\u1ee7a tay, n\u00e1ch, c\u1ea1nh th\u00e2n c\u00f3 kho\u1ea3ng tr\u1ed1ng nh\u01b0 c\u00f3 th\u1ec3 k\u1eb9p tr\u00e1i banh (L) v\u1eady

M-ng\u01b0\u1eddi kh\u00f4ng nghi\u00eang ng\u1ea3, nh\u00ecn r\u1ea5t v\u1eefng ch\u1ea3y, l\u00e2u d\u1ea7n t\u1ea5n s\u1ebd tr\u1ee5
N\u1ebfu l\u00e0m \u0111\u00fang c\u00e1ch th\u00ec n\u1ebfu c\u00f3 ng\u01b0\u1eddi v\u1ed5 v\u00e0 l\u01b0ng h\u00f4ng b\u1ee5ng v\u1edbi s\u1ee9c m\u1ea1nh th\u00ec
h\u00e0nh gi\u1ea3 v\u1eabn c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i kh\u00f4ng \u0111au \u0111\u1edbn

H\u00e0nh gi\u1ea3 ph\u1ea3i c\u1ed1 g\u1eafng bu\u00f4ng x\u00e3 kh\u00f4ng g\u1ed3ng c\u1ee9ng. C\u0169ng nh\u01b0 th\u00e1i c\u1ef1c quy\u1ec1n, nh\u1eefng t\u01b0 th\u1ebf kh\u00f3 relax nh\u01b0ng t\u1eadp l\u00e2u s\u1ebd relax \u0111\u01b0\u1ee3c, l\u00fac \u0111\u00f3 s\u1ebd hi\u1ec3u \u0111\u01b0\u1ee3c th\u1ebf n\u00e0o l\u00e0 nhu m\u00e0 kh\u00f4ng nh\u01b0\u1ee3c, c\u01b0\u01a1ng m\u00e0 kh\u00f4ng c\u01b0\u1eddng

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