（十）平衡
(ten) balance
平衡是一腿悬起，另一腿独立支撑体重的静止性动作。平衡可分为持久行平衡和非持久性平衡两种，其动作简单，造型优美，但对肌肉力量、平衡能力要求较高，掌握起来难度较大。稳健优美的平衡动作可以提高武术运动的形象美，给刃美与力的享受，增加武术运动的活力。扎实的平衡功夫对悬起腿施展腿法，进行攻守变化，发挥威力至关重要。
Balance is a legs hanging off, and the other leg independent support the weight of the static action. Balance can be divided into lasting line balance and non-persistent balance two kinds, the action is simple and elegant, but on muscle strength, balance the demand is higher, it is difficult. Beautiful sound balance of action can improve the beauty of wushu movement, to enjoy the beauty and strength, blade increases the vitality of wushu movement. Solid balance of kung fu is on suspended leg cast self, for advances, exert power is very important.
通过平衡练习，能提高腰、腿的稳定性，并增强其控制力，能磨练青少年的毅力，培养克服困难的能力。
Through balancing exercises, which can improve the stability of the waist, legs, and strengthen its control ability, can hone teenagers perseverance, cultivate the ability to overcome difficulties.
1.提膝平衡
1. Lift knee balance
前提膝平衡动作规格是：一腿直立支撑，另一腿屈膝向前上提，膝高过腰，小腿内扣斜垂，脚面绷直。
Premise is knee balance action specifications: one leg vertical support, another leg on the knees forward, knee above waist, leg buckled in inclined down, feet stretched straight.
提膝主要用于防对方对自己的档、膝、腿等部位的进攻，还可用于防守反击。
About knee is mainly used to prevent each other about their attack, knees, legs and other parts, can also be used to counter.
青少年练习时应注意：①身体正直，挺胸立腰，支撑腿成侧斜站立，五趾抓地。②初练者如站立不稳时，提起腿可先贴于支撑腿上，以后逐步放开。
Teenagers practice should be paid attention to: (1) the body upright, tall waist, leg into side stand, five fingers grip. (2) fitted as unstable, filed a leg can be posted on the supporting leg first, then gradually let go.
2.侧蹬平衡
2. Push to the side of the balance
侧蹬平衡动作规格是：一腿直立支撑，另一腿向同侧上方直腿蹬直，腿贴靠身体侧面，脚尖回勾，脚掌朝上；支撑侧手臂上撑掌，蹬腿侧手臂于胸前立掌。
Push to the side of the balance specification is: one leg vertical support, another leg to the ipsilateral upper legs straighten straight, legs stick on body side, tiptoe back, feet up; Lateral support arm brace, kick in his chest made palm side arm.
侧蹬平衡用于练习腿侧方向的控制力。
Push to the side of the balance for practicing leg side direction control.
青少年练习时应注意：①头正，身直，立腰。重心落于全脚掌，五趾抓地。②初学者应循序渐进，蹬腿高度由低渐高，时间由短渐长。
When teenagers practice should be paid attention to: (1) head is, the body straight, the waist. Focus fell all over the soles of your feet, five fingers grip. (2) beginners should step by step, gradually this kick high from low to high, short time by grew.
3.扣脚平衡
3. Buckle foot balance
扣脚平衡动作规格是：屈膝下蹲，一腿支撑成水平，另一腿以脚背贴扣于支撑腿膝窝处，膝向外展，支撑腿蹲平，双臂叉腰。
Buckle foot balance action specifications are: bend your knees squats, one leg support level, the other legs to instep buckle in supporting leg knee nest, knee to outreach, support legs squatting flat, arms akimbo.
扣脚平衡用于发展单腿屈膝支撑平衡能力。
Buckle foot balance for single leg knee support balance development.
青少年练习时应注意：①头正、挺胸，塌腰。②支撑腿蹲平。
When teenagers practice should be paid attention to: (1) head, hold out a bosom, TaYao. (2) supporting leg squat down flat.
4.盘腿平衡
4. Pantuipingheng
盘腿平衡的动作规格是：屈膝下蹲，一腿支撑成水平，另一腿向内抬脚，脚腕或小腿外侧平放于支撑腿大腿上；身稍向前倾或正直；双臂叉腰或侧平举成鹰展翅状。
Pantuipingheng movement specifications is: kneel next crouching, one leg support levels, within another leg to lift the foot, ankle or leg lateral flat on supporting leg thigh; The body slightly forward or integrity; Arms akimbo, or lateral arm into a shape of an eagle.
盘腿平衡能发展单腿支撑平衡能力。
Single leg support balance pantuipingheng can development.
5.俯身平衡(又称燕式平衡)
5. Leaning over balance (balance) also called swan
俯身平衡的动作规格是：上身前俯约90度，一腿直立支撑重心。另一腿向后上伸举，脚面绷直，高过臀部。抬头挺胸，双臂侧平举或成燕翅形。
Stoop and balance movement specifications is: lay in front of about 90 degrees, one leg vertical support center. The other leg on the back stretch, feet, above the hips. Hold your head high, his arms levelly obeying or ChengYan wing shape.
青少年练习时应注意：①支撑腿挺直，五趾抓地，脚尖稍内扣。②后举腿挺膝，绷脚面，尽量举高。③身体水平或稍后屈，抬头挺胸。
When teenagers practice should be paid attention to: (1) support legs straight, five fingers grip, toes slightly inside the buckle. Lift a leg (2) after a knee, stretched his foot, and take as high as you can. (3) body level or later down, hold your head high.
6.仰身平衡
6. Her balance
仰身平衡的动作规格是：上身向后仰倒至水平，一腿直立支撑，另一腿伸前平举至水平，双臂侧平举，抬头挺胸。
Crunches balance action specifications are: body leaned back down to levels, one leg standing, smooth lift to level before another leg and arms levelly obeying, hold your head high.
青少年练习时应注意：①支撑腿要挺直、五趾抓地。②身腿成一直线，抬头，挺胸；防止收腹，含胸。
When teenagers practice should be paid attention to: (1) support legs straight, five toe grip. Maple have fostered 0:04:34line, look up, hold out a bosom; Prevent belly in chest.
7.望月平衡
7. Wangyuepingheng
望月平衡的动作规格是：上体前俯，右拧，右腿直立支撑，左腿屈膝，大腿向后上摆起，小腿屈收，脚面绷直，脚尖斜向上。右手成掌向下向后摆伸于右腿边侧，略高于胯，掌心向后，掌指朝上，左臂伸直向侧前上摆撑。头向右后拧转，眼视右掌。左势动作想通过方向相反。
Wangyuepingheng movement specifications is: begin to overlook, turn right, right leg straight, left leg bend your knees, thighs back on set, leg flexion, feet, toes oblique upward. The right hand is extended into palm downward swing back to his right leg side, slightly above the crotch and back palm, palm facing up, my left arm hold on straight to the side before. Turn head to the right rear screw, seeing with right hand. Left the potential action want to through in the opposite direction.
8.探海平衡
8. Explore the balance
探海平衡的动作规格是：上身向右前下斜倾，稍低于水平位。右腿直立支撑，五趾抓地；左腿直腿向后斜上方摆伸，脚面绷直，左手向前下方直臂伸探，掌指向前下方，右手向后直伸于左腿边。掌指向后上方。抬头，眼视前下方。
Creeping balance movement specifications is: under the upper body to the right front tilt, slightly below the horizontal. Right leg straight, five fingers grip; Left leg straight leg backward inclined set out above, feet, left hand forward straight arm stretched out below, and return to former, below the right hand back stretch in the left leg straight edge. After return to above. Look up, before seeing with below.
青少年练习时应注意：①上体前倾低于水平，但也应防止过低。②后举腿高过水平面至少45度。③支撑腿挺膝，五趾抓地。
When teenagers practice should be paid attention to: (1) leans forward on below the level, but also should prevent too low. (2) after lifts above water level at least 45 degrees. (3) supporting leg's knee, five fingers grip.
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