(eight) step type

（八）步型

(eight) step type

步型是下肢站立动作的定型姿势。中国武术流派众多，格流派均有自己的步型。最常见的步型有弓步、马步、虚步、仆步、歇步等五种，另外还有坐步、丁步、并步、错步、交叉步、横档步、坐盘步、跪(蹲)步、半马步等步型。

Step type is lower limb movement standing posture. Many Chinese martial arts schools, schools of all step has its own type. Step one of the most common type of lunges, steps, "ma bu" or horse stance just look empty, bend and break, such as five, in addition to take a step, step, step way, wrong step, they, rail steps, sitting, kneeling (squatting), half step type "ma bu" or horse stance just look.

1.弓步

Step 1. The bow

弓步动作规格是：两脚前后开立，前腿屈膝大腿成水平或接近水平，后退蹬直，脚尖内扣，上体正对前方。眼平视前方。前腿要如弓箭之弓一样绷上劲，后腿如箭一般挺直。左脚前弓为左弓步，右脚前弓为右弓步。

Lunges action specifications are: two feet before and after to open, and shoulder knees thighs into or near levels, push to the back straight, toes inside the clasp, the upper is on the front. Eye level in front. Forelegs should bow stretched as bows and arrows, as I want to hind legs straight as an arrow. Bow to left lunges before his left foot, right foot step before the bows for the right.

青少年练习时应注意：①头要正、挺胸、塌腰、合胯。②前后两脚左右距离与髋关节相等，大约30公分。③两脚在那个要贴地，五指抓地，应防止脚跟拔起，脚掌翻开。④初学者多做静力练习(成弓步静止不动)，逐渐进行行进性左右交替练习。

Teenagers practice should be paid attention to: (1) head is, hold out a bosom, TaYao, hip. (2) before and after about two feet distance equals the hip, about 30 centimeters. (3) in that to stick to their feet, and fingers grip, should prevent heel pull up, the soles of your feet turn over. (4) learner do more static exercise (as lunges) stillness, slowly to travel around to alternate.

2.马步

2. The stance

马步动作规格是：两脚平行开立，脚掌贴地，脚尖稍内扣，屈膝下蹲至两大腿水平。两脚间距为本人三个脚掌长度。

Action specification is "ma bu" or horse stance just look: two feet parallel to open, the sole of the foot even ground, toes slightly inside the clasp, kneel down to two thighs level. Two foot spacing for the length of three feet.

青少年练习时应注意：①要头正、挺胸、塌腰、直身、收臀；应防止身体前俯，臀部后突。②重心落于两脚中间。③应防止两脚尖外撇。④两膝垂直线不得超过两脚尖。

When teenagers practice should be paid attention to: (1) to the head, that is, hold out a bosom, TaYao, straight body up; Should prevent the body prone before and after hip. (2) focus on two feet. (3) should be prevent two toes out. (4) knees vertical line shall not exceed two toes.

3.虚步

Step 3. The virtual

虚步动作规格是：两脚前后开立，后脚外展45度，屈膝坐蹲，其大小腿夹角约大于90度；前脚面绷直稍内扣，虚点地面，膝微屈，重心落在后腿上；挺胸塌腰，眼向前平视。左脚在前叫左虚步，右脚在前为右虚步。

Virtual step motion specifications are: two feet open, before and after the hind feet outreach 45 degrees, kneel sits crouched, its leg Angle is greater than 90 degrees; Within feet stretched straight slightly before clasp, virtual point ground, knees peg-leg, the focus fell on the hind legs; Hold out a bosom TaYao, eyes straight ahead. In the first step is left empty, left foot to right before step.

青少年练习时应注意：应防止重心前移和后脚跟提起等错误现象。

When teenagers practice should be paid attention to: should prevent error phenomenon such as center of gravity moved forward and back heel lift.

4.仆步

Step 4. The servant

仆步的动作规格是：两脚左右开立，一腿全蹲，大小腿贴紧，全脚掌着地，膝与脚尖外展约45度；另一腿伸直，脚尖内扣；挺胸塌腰，身体正直或前倾。左脚仆直成左仆步，右腿仆直为仆步。

Bend movement specifications is: about two feet to open, a leg full squat, leg tiejin, whole foot touchdown, knee and toe outreach about 45 degrees; Within another legs straight, toes; Hold out a bosom TaYao, integrity or lean forward. Left foot step straight into a servant left, step right leg horizontal level as the servant.

青少年练习时应注意：①两脚掌贴地不可拔跟，不能跪膝。②仆直步脚尖尽量内扣。③初学者可利用身体上下振动之力将髋关节压开以仆步高度。

Teenagers practice should be paid attention to: (1) to two feet stick to not to pull, not kneeling knee. Step (2) horizontal toe as far as possible inside the buckle. 3. Beginners can use physical force of vibration will be up and down a hip pressure with step height.

5.歇步

Step 5. Rest

歇步的动作规格是：两腿前后站立，屈膝全蹲，前脚全掌着地，脚尖外展；后脚前掌着地，大小腿重叠。臀部坐于后小腿接近脚跟处。左脚在前为左歇步，右脚在前为右歇步。

Xie step movement specification is: two legs stand, before and after the knees all squat, front foot palm, tiptoe outreach; Hind paw, overlap of leg. After hip sit in legs closer to the heel. In the first step for the left, left foot in the first step for the right to rest.

青少年练习时应注意：①挺胸塌腰，两腿贴紧。②应防止两腿松开下蹲等错误。

When teenagers practice should be paid attention to: (1) hold out a bosom TaYao, against his legs. (2) should be prevent loosen his legs squats and other errors.

6.坐盘

6. Sat dish

坐盘的动作规格是：两腿交叉站立，屈膝下坐，一腿脚面与腿外侧贴地，另一腿屈膝跨于贴地腿上，臀部坐于地面，身体稍向前俯。左腿在前为左坐盘，右腿在前为右坐盘。

Sit disc movement specifications is: legs crossed stand, kneel down to sit, the ability to face and leg lateral ground, the other legs knees across the round legs, buttocks sitting on the ground, the body leaning forward slightly. His left leg in the front for the left plate, right leg in the front for the right plate.

青少年练习时应注意：①要挺胸塌腰，两腿要紧盘相贴。②上身要前俯，应防止向后仰体。

Teenagers practice should be paid attention to: (1) to hold out a bosom TaYao, two legs matter plate stick. (2) the body prone to ago, should prevent lean your body.

7.丁步

Step 7. D

丁步的动作规格是：两腿屈膝半蹲，一脚全掌踏地，另一脚悬提，脚面悬直向下，脚尖虚点于另一脚的内侧。左脚尖点地为左丁步、右脚点点地为右丁步。

Butyl step movement specification is: two and a half leg knee squat, a whole palm on the feet, another foot, feet hang straight down, tiptoe points on the other foot inside. Left for ZuoDing tiptoe chooses the ground step, step right foot little to right butyl.

青少年练习时应注意：①要头正、挺胸、塌腰、收臀。②脚面绷直，脚尖点地。

When teenagers practice should be paid attention to: (1) is to head, hold out a bosom, TaYao, up. (2) feet, tiptoe chooses the ground.

8.半马步

8 and a half stance

半马步是在马步基础上，身体左转，重心右移。左脚外撇约45度；头向左转，眼视左前方；重心分配为前三后七。左脚为左半马步，右脚为右半马步。

Half is based on the stance, "ma bu" or horse stance just look left body, the focus moves to the right. Left foot out about 45 degrees; Head to the left eye sees the left; Weight distribution for the former three after seven. Right to left, "ma bu" or horse stance just look left foot to right stance.

青少年练习时应注意：①挺胸、塌腰，两腿蹲平。②重心分配得当，防止混淆。

When teenagers practice should be paid attention to: (1), hold out a bosom, TaYao legs squatting flat. (2) the centre of gravity is allocated appropriately, to prevent confusion.