(12) down on rolls

（十二）跌扑滚翻

(12) down on rolls

跌扑滚翻是通过身体向地面跌扑滚翻等动作组成的特殊技法。是武术基本功中难度最大的内容。跌扑滚翻在技击中可以迷惑对手，化险为夷，并伺机反击。在武术运动中占有重要地位，在地趟拳和醉拳中应用较多。

Falls is robot rolls through the body to the ground flapping roll movement of special techniques, etc. Is the content of the most difficult in the wushu basic skill. Fall rolls can confuse opponents in combat, LLC, and looking back. Occupies an important position in wushu movement, widely applied in the trip to punch and drunken master.

青少年朋友练习跌扑滚翻动作可以提高平衡器官的功能，增强稳定性，发展灵敏、协调、速度、力量等身体素质，增强体魄，强壮筋骨，健实内脏。青少年朋友练习时，应做好保护，避免出现伤害事故。

Teenage friends practice fall on roll motion can improve the balance of organ function, enhance the stability, development of sensitive, coordination, speed, strength and other physical qualities, strengthen physique, strong bones and muscles, heaving entrails. Teenage friends practice, should be protected, to avoid accidents.

1.跌扑练习

1. Drop on practice

(1)栽碑

(1) planted tablet

栽碑的动作方法是：两腿并拢，直体站立，双手握拳，屈肘竖抱手于胸前，拳心向内，拳面朝上。身体挺直，向前倾倒，平直跌倒于地，以两小臂俯撑地，两脚以脚尖撑地，全身俯撑平直，亦可以用双手俯撑地面。

Planted tablet action method is: two legs and approach, stretched to stand, his hand clenched, his elbow flexion vertical arms in his chest, boxing mind inward, blow up. Straight, dumping, forward straight fall to the ground, with two forearm brace over ground, the ground two feet to tiptoe, whole body walked straight over, also can use both hands hold over the ground.

青少年练习时应注意：①动作全过程中身体均要绷直，两腿夹紧，头颈顶直，提肛。②含胸拔背、腰背肌裹紧。③身体步触地，臀步外凸。

When teenagers practice should be paid attention to: (1) action to be in the body during the whole process, legs crossed, head and neck straight, one form. (2) the chest back, waist and back muscle pull tightly wrap. Step (3) body touches the ground, step hip outward.

(2)扑虎

(2) PuHu

扑虎的动作方法是：两腿屈膝下蹲，双臂后引，再向前上摆臂，同时双脚蹬地，向前上跃身，落地时，弧形下落，即双臂屈肘支撑，以手、胸、腹、腿、膝依次着地，两腿挺膝并拢反翘，脚用于躲避对方对下盘的横击等。青少年练习时应注意：①腾高跃远，落地要轻。②身体反翘成弓状。③初练时跃起高度由低逐渐变高，并要加以保护。

PuHu action method is: two legs knees squats, lead after his arms, on arm forward again, double pedal at the same time, on the forward push off, landing, arc whereabouts, namely arms bend ancon support, hand for hand, chest, abdomen, leg, knee, in turn, two leg's knee together become warped, foot to avoid such of footwall cross to each other. When teenagers practice should be paid attention to: (1) teng Gao Yueyuan, fall to the ground. (2) the body become warped into arcuate. (3) early to practice jumping height gradually from low to high, and to protect.

(3)滑步侧跌

(3) the slide of side down

滑步侧跌的动作方法是：一腿屈膝支撑，另一腿直腿向前擦地前伸，同时伸出腿同侧手成端杯手或拳直臂向后上方摆伸，身体后倒。

Lateral slide down action method is: one leg knee support, another brush out to the legs straight forward, at the same time leg ipsilateral hand into a cup or out fist straight arm backwards set out above, after the body down.

滑步侧跌常见于地趟、醉拳等拳中。

Slide of side fell on common ground, drunken fist, etc.

青少年练习时应注意：①滑步时挺膝、绷脚。②两腿和二臂支撑，身不着地。③初学练时注意选择松软地面练习。

Teenagers practice should be paid attention to: (1) when the slide's knee, stretched feet. (2) two legs and two arms to support, and not to. (3) beginners choose soft ground when drilling practice.

(4)盘腿踹

(4) cross-legged kick

盘腿踹的动作方法是：右脚上步起跳，左腿屈膝上摆，身体稍向右侧倒。右脚离地屈收，跃至最高点时，左腿向前侧踹，两臂撑拳。落地时，右腿屈膝盘紧，左腿伸直，上身向右侧倾俯，用双手和右腿外侧撑扶，眼向左看。

Cross one's legs kicking action method is: right foot shangbu takeoff, kneeling on her left leg and body slightly to the right. Down your right foot off the ground, jumped to the highest point, the left leg to kick of the side, two arms hold fist. Landing, right leg knee plate tight, left leg straight, upper body to the right leaning forwards, and right leg lateral brace helps with both hands, eyes look to the left.

盘腿踹用于踹击对方上身部位。

Cross one's legs kick to kick each other body parts.

青少年练习时应注意：①起跳时要尽量高，踹击要有力。②落地时上身和踹直腿部可碰地。③练习时应注意选择地面、防止受伤。最好在砂地或垫子、地毯上练习。

When teenagers practice should be paid attention to: (1) when you jump as far as possible high, kick strike stronger. (2) the ground body and kick straight leg can touch the ground. 3. Practice should pay attention to choose the ground, and prevent injuries. Best practice in sand or mat, carpet.

2.滚翻练习

2. Roll practice

(1)抢背

(1) rob back

右脚上步，屈膝，左脚跟提起，右手前摆，左手置于体侧，上身相前倾俯，下倒；收腹，含胸，圆背，低头，以肩、背、腰、臀顺序着地向前滚翻。左腿屈膝向上、向前摆起，右腿蹬地随滚体向上向前翻摆。两手依次撑地或不撑地。两脚着地后顺序站起。

Right foot yi, bend your knees, heel lift on the left, the right hand, left hand on your side, upper body forward bends down, down; Closed abdomen, chest, round back, head, shoulder, back, waist, buttock order ground roll forward. Left leg bend your knees up, swinging forward, right leg upward turn forward roll ground with the body. Hands hold or not hold in turn. Order up after two feet on the floor.

抢背用于从下接近对方施展攻法。

Rob back to from the close to each other to cast attack method.

青少年练习时应注意：团身要紧，翻转要圆活，速度要快。

Teenagers practice should be paid attention to: when the mass of matter, flip to round, faster.

(2)后翻滚

(2) after tumbling

后翻滚的动作方法是：两腿屈膝下蹲，上体收腹弯腰，圆背、低头、团身，向后倒翻。以臀、腰

After tumbling action method is: two legs knees squats, upper abdomen in bend, round back, head, body, backward. With hip, waist

3.手翻

3. Hand over

(1)前手翻

(1) before the hand over

前手翻的动作方法是：左手上步，膝微屈，重心前移，右脚跟提起，双臂直臂向前上举起，手心向前，眼看前下方；上身迅速向前倾俯，双手直臂撑地，同时右脚直腿用力向后甩摆；左脚顺势离地，后摆，抬头，两脚顺势前摆，同时落地，两手推地向上摆起，上身向前挺立，站直。

Hand over before the action method is: the left yi, knees peg-leg, center of gravity moved forward, right heel lift, lift arms straight arm forward, palm forward, see below the former; Upper body forward bends down rapidly, the ground hands straight arm, right leg straight leg powerfully to jilt to place at the same time; Conveniently from the ground, his left foot after, look up, two foot conveniently, fall to the ground at the same time, push hands to set up, upper body forward stand, stand straight.

青少年练习时应注意：①双手撑地要直臂顶肩。②双腿蹬摆快速有力。③初学者可加助跑，并要有人从侧面托背帮助完成。④加强自我保护，防止受伤。

When teenagers practice should be paid attention to: (1) his hands to straight arm shoulder. (2) his legs fast and powerful. 3. Beginners can add run-up, and someone from the side back to help with. (4) strengthen the ego to protect, prevent injury.

(2)后手翻

(2) cause to turn over

后手翻的动作方法是：并步站立，两手直臂向前向上向后甩摆；上身迅速向后弯腰、抬头，两脚蹬地，身体腾空成反弓形；随着翻转双手直臂撑地，然后，迅速收腹，屈髋，双脚落地。

Successful double action method is: way to stand, hands straight arm forward flung back swing upward; Upper body backward bent down, looked up quickly, two pedal, body empty into the bow; As flip straight arm hold hands, and then quickly closed abdomen, hip flexion, lands on feet.

青少年练习时应注意：①初练应由较好练习条件和有保护者，并有一定柔韧性和平衡能力时才能练习。②后翻时要甩臂甩腰，身体反弓。

Teenagers practice should be paid attention to: (1) at the beginning of practice should be better by practice condition and protector, and have a certain flexibility and balance ability to practice. To jilt arm (2) after the double waist, body against the bow.

(3)侧手翻

(3) cartwheel

侧手翻的动作方法是：并步站立，两臂上举，左脚向左侧迈半步，同时向左下侧俯身，双臂向左侧下摆，左臂先撑地，右脚离地向左侧上甩摆：右臂撑地，左脚离地，呈倒立状；继续翻转，右脚、左脚依次着地，左臂、右臂依次推离地面站立。

Cartwheel action method is: way to stand, lift on two arms, the left foot step to the left in the half step, at the same time to the left side under the bent over, his arms to the left side of the hem, left the ground first, on the right foot from the ground to the left swing: the ground right arm, left foot off the ground, are inverted; Continue to flip, right foot, left foot touchdown, in turn, left arm and push off the ground to stand on his right arm.

青少年练习时应注意：①翻转中保持身体四肢在同一平面内，要防止屈髋。②下俯快速，耍腰用力，手臂撑直。③手脚落地要成一直线。④翻转动作连贯。

Teenagers practice should be paid attention to: (1) flip keep your body in the limbs, in the same plane to prevent hip flexion. (2) down fast, waist force, arms straight. (3) hands be born to a straight line. (4) reverse action coherent.

4.空翻

4. Our country

(1)侧空翻

(1) side flips

侧空翻的动作方法是：向前助跑，左脚上步踏地，身体向前下侧俯身提腰，右脚向右、向上、向前用力甩摆；左脚蹬地，身体腾空，手不触地，身体侧向翻转一周，右脚先着地，左脚随后着地，直身站立。

Side flips the action method is: run forward, left yi to, body bent forward under side waist, right foot, upward, and push forward to jilt to the right place; The left pedal, empty body, the hands do not touch the ground, the body lateral flip a week, right foot first, then his left foot touchdown, stand straight.

青少年练习时应注意：①在熟练地掌握了侧手翻的前提下，再练习侧空翻。②两腿的甩摆要快速有力，同时注意提腰。

When teenagers practice should be paid attention to: (1) the mastered cartwheel, under the premise of practice side flips. (2) the two legs of the pendulum to the fast powerful, at the same time pay attention to the waist.

(2)旋子

(2) the roton

旋子的动作方法是：右脚直立支撑，左脚点地。右臂侧平举，左臂屈肘抬平，左脚上步，右脚再上步扣脚，左脚再向右脚后插一步，身体右拧转，双臂顺势摆至右侧平举，左臂屈肘举平，身体前俯，然后向左拧转，同时右脚蹬地后用力向后上摆起，继续拧转身体，左脚蹬地向后上甩摆，身体腾空，在空中水平转动。右脚先着地，左脚顺势落地。翻转中，两臂随上体的拧转而甩摆，眼向左后看。

Roton action method is: right foot upright support, points to his left foot. Levelly obeying his right arm, left arm elbow flexion carried flat, shangbu his left foot, right foot to crust buckled foot, left foot to right after step, turn knob body right, conveniently put his arms to the right arm, left arm elbow flexion for flat, before the body bends down, then turn to the left, and right pedal force set up on the back after, continue to turn the body, on the left pedal backwards to jilt, body empty, horizontal rotation in the air. Right foot first, conveniently ground left foot. Flip, twist with the upper two arms to jilt, after the left eye.

青少年练习时应注意：①旋腾时，要抬头，挺胸，甩腰，身体成水平。②旋腾时要高、飘，落地要轻稳。③初练可练习单腿支撑水平旋转，然后再加上腾空摆腿动作。

When teenagers practice should be paid attention to: (1) spin teng, want to look up, hold out a bosom, jilt waist, body into levels. (2) to high spin teng, gone with the wind, be born to light. (3) the early practice to practice single leg support horizontal rotation, and then coupled with the pendulum suspension leg movement.

5.地趟

5. To visit

(1)鲤鱼打挺

(1) the carp DaTing

鲤鱼打挺的动作方法是：腰背着地，双腿并拢收腹上举于身体上方，双手按于腿膝处。两手用力推腿，两腿迅速向前下方摆压，同时挺髋，挺胸，身体成背屈，双脚着地，收腹立身成站立。

Carp DaTing action method is: the waist back, legs together over lift on belly in to the body, and his hands press on the leg knee. Hands push legs, legs quickly forward below the set pressure, at the same time pretty hip, hold out a bosom, body into dorsiflexion, feet on the ground, belly in foundation into a stand.

青少年练习时应注意：①摆腿动作要快速有力，挺髋挺胸。②双脚着地迅速收腹立身。③动作要协调连贯，依次发力；避免腿还没有摆到位就收腹。④初练可从高处向低处打挺。

Teenagers practice should be paid attention to: (1) the swing action really fast, pretty hip hold out a bosom. (2) feet on the ground quickly belly in foundation. (3) action to coordinate coherence, which in turn sends force; Avoid legs tucked up has not been put in place. (4) at the beginning of practice can be diffuses from DaTing.

(2)乌龙绞柱

(2) the oolong twisted column

乌龙绞柱的动作方法是：身体侧卧于地，右脚伸直在上，左腿屈膝在下，双臂撑地。右脚先水平向左横扫，身体经腰、背依次着地，右脚横扫带动左腿，两腿离地后快速向上绞腿，同时立腰，竖身，双手于肩后撑地，成倒立后收腹，双脚落地，成站立。

Oolong twisted column of the action method is: the body side to the ground, right leg straight, right leg knee next, your arms hold to. Right foot level first swept to the left, and the body by the waist, back, in turn swept drives the left leg, right leg after the legs off the ground quickly twisted leg up, made the waist at the same time, the vertical body, both hands hold to, after the shoulder into a handstand, belly in, after your feet, landing into a stand.

青少年练习时应注意：①双腿平摆上绞要用力，动作要快。②竖腰撑臂要及时。

When teenagers practice should be paid attention to: (1) the legs flat on the ground to hard, fast. (2) the vertical lumbar brace in a timely manner.