二、长拳技法特点 Characteristics of Chang Quan Techniques

（一）手要捷快 Swift Hand Movement

长拳的手法，要迅疾、敏捷、有力，须“拳如流星”。这不仅是在拳、臂挥舞时要如此，在掌、腕的细微动作里也要如此。上肢运动要达到“拳如流星”这种要求，就必须松肩活肘，使肩、肘、腕等关节在运动时力求松活顺畅，以迅雷不及掩耳之势，先声夺人。

The hand techniques of Chang Quan shall be rapid，prompt and powerful which require that“the fist shoots out like the stars".The characteristics are seen in swinging fists and arms,then small movements of palms and wrists as well.In order to meet the requirements that“the fist shoots out like the stars”，the joints，shoulder,elbows and wrists shall be as flexible as possible during the movements,so as to take precedence with remarkable speed.

（二）眼要明锐 Acute Eyes

长拳的眼法，要明快、锐利，须“眼似电”。眼法在长拳运动中不是单独活动的，它必须“眼随手动”，“目随势注”。手法既然要流星般地迅快、敏捷、有力，那么眼睛的注视就要相应地像“闪电”般明快锐利。这种手到眼到的眼法变化，不仅和手法有着密切的关系，也和颈部的活动有关。随着眼法的左顾右盼、上瞻下视，颈部的灵活及转头变脸的快速也是必要的。同时，眼法还涉及动作意向的问题。一般来说，长拳的动作都有它的意向，进则是攻，退则是守，即使是静止时的拳势，也都含有伺机待动的意向。眼法是表现动作意向和传神的关键。因此眼法必须做到“眼随手动”、“目随势注”、“明锐似电”。

The eye techniques of Chang Quan require bright and sharp eyes.“The eyes stare out like electricity.”The eye techniques are not individually acted in Chang Quan，and“eyes shall follow hands”and“eyes shall follow potentials”.The hand techniques shall be swift，prompt and powerful like the stars，and the fixation of eyes shall also be bright and sharp like the“lightening”.Changes of the eye techniques on using your hands and open your eyes not only closely relate to the hand techniques，but also relate to movements of the neck.Along with glancing fight，left and right，up and down of the eye techniques，flexibility of the neck and rapidness of the face turning are also necessary.At the same time，the eye techniques also relate to the issue of movement intention.Generally speaking，all movements of Chang Quan have their intentions，in which the forwards movement is the attack，and the backwards movement is the defense.Even in static postures，the exerciser still has intentions to move at the best opportunity.The eye techniques are the key to express intentions and vitality of movements.Therefore，the eye techniques shall be that “eyes shall follow hands”, “eyes shall follow potentials”，and “eyes like bright and sharp electricity”.

（三）身要灵活 Flexible Body Movements

长拳的身法，要柔韧、灵活、自如，须“腰如蛇行”。身法在长拳运动里，可分为闪、转、展、缩、折、弯、俯、仰等。这些身法的变化多是主宰于腰。因此，“腰如蛇行” 的身法要求：一方面，要求各种身法在运动的时候要像蛇行那样灵活，有曲折有变化；另一方面，也要求胸椎和腰椎的柔韧性要好，使动作做得既柔软又坚韧，柔软则灵活，坚韧则有力。动作做得灵活、有力，又富有曲折变化，才会协调而生动。身法包括胸、背、腰、腹和臀五个部分。在一般的长拳运动中，由活动性动作进入到静止性动作时，多讲究挺胸、直背、塌腰、收腹、敛臀等方式方法。在活动时，则要求灵活自如。“体随势变”，根据不同的动作采取不同的身法与手、眼、步、腿诸法协调配合。

The body movement techniques of Chang Quan should be pliable，flexible and smooth，like “The waist shall move like a snake”.In Chang Quan，the body movement techniques include：Shan，Zhuan，Zhan，Suo，Zhe，Wan，Fu，Yang and so on.All these techniques almost dominated by the waist.Therefore,“The waist shall move like a snake” means that on the one hand all body techniques shall move and change as flexible as a snake；on the other hand，thoracic vertebra and lumbar vertebra shall also be pliable.The movements shall be pliable and forceful.Being pliable to be flexible and being tenacious to be powerful.Only when the movements are flexible，powerful，and changeable that can the body be vivid and in good coordination.Body techniques include five parts：chest，back，waist，abdomen and buttocks.In normal Chang Quan movements，changing from dynamic movements into static movements,generally pay attention to several ways erecting chest，straightening back，dropping waist，constricting abdomen and drawing buttocks in.Chang Quan exercise requires flexibility，“Body moving with postures”， choosing different body moving techniques according to different movement to a coordinate with various other techniques such as hands，eyes，steps and legs etc..

（四）步要稳固 Stable Steps

长拳的步法，要轻快、稳固，须“步赛黏”。“先看一步走，再看一伸手”；“打拳容易，走步难”；“步不稳则拳乱，步不快则拳慢”，步法在长拳运动里起着重要的作用。因此，在运动时必须使各种步法要轻快，站定时要像黏在地上一样稳固，不掀脚，不拔跟。它不能受上肢、躯干活动的影响，而且要给上肢、躯干的活动提供必要的稳固条件。这样，才能动而不乱，使下盘扎实有力。

Steps of Chang Quan shall be brisk and stable.“Steps shall be as stable as if you have been pasted on the ground.”“Steps are more important than hands.”“It is easy to practice Quan but hard to step.”“Quan will be disordered if steps are instable；Quan will be slow if steps are not fast enough.”Step techniques play an important role in Chang Quan exercise.Therefore various step techniques shall be brisk.When standing，the steps shall be as stable as if there are pasted on the ground.The feet shall not shake with either sole or heel moving away from the ground，next the steps shall not be affected by any movements of arms and body，and shall provide necessary stability to facilitate the movements of arms and body.Only in this way can the movements be powerful and vivid without disorderedness.

（五）精要充沛 Abundant Energy

长拳的精神，需要充沛、饱满。要充沛饱满得像雷霆万钧，像江河怒潮，要显示出鼓**的“怒”的气魄。然而这种鼓**的“怒”气，不是表现在脸上，而是贯注在动静的运动之中。精神饱满，气宇轩昂，拳势才能雄健威武。“怒”绝不是直眉横目、龇牙咧嘴的凶狠。要做到“怒”的气魄，必须具有武术的战斗意识，把自己摆进到一种充满战斗的场合里。这样才能使长拳的运动，气如雷霆，势如浪涛。

Chang Quan exercise can show abundant and full energy which is like furious thunders and billows.Chang Quan exerciser shall express“anger”，which is expressed through movements and postures instead of on the face.Only when energy is abundant that can postures and movements be mighty and powerful.“Anger”doesn't mean making angry face at all.In order to have“angry”verve，Chang Quan exercise must have the sense of combat and exercise as if in a real battle.so as to fill in the movements such spirit as furious thunders and billows.

（六）气要下沉 Dropping Breath

长拳的呼吸，要用腹式呼吸，要“气沉丹田”，须“气宜沉”。这是因为呼吸在长拳运动中关系着运动的持久性，也关系着劲力的催动，即所谓以气催力。长拳运动，一般都是结构复杂、起伏转折、快速有力，这一特点决定了长拳运动强度大，对氧的需要量也较大。如果不善于掌握和运用“气沉丹田”的腹式呼吸的方式方法，就容易使气血上涌，使气息在胸间游动。气往上浮则内部空虚，空虚则气促，气促则吸氧不足，氧不足则力短，力短就不能使运动持久，就会头晕恶心、面色发白、动作紊乱，运动的平衡性也就遭到破坏。所以，在运动的时候必须运用腹式呼吸，善于“蓄气”，这样才能使运动持久，才能保持运动的平衡。

长拳的呼吸方法，除了沉之外，还有提、托、聚三法，合谓“提、托、聚、沉”。这些呼吸方法随着动作进行变化的时候，始终遵循着“气宜沉”的基本要求。同时，运用也要顺其自然，不能故意做作。

Chang Quan exercise shall breathe with abdomen and the“Qi”shall be dropped to Dantian.which means the breath shall be dropped to the abdomen.In Chang Quan exercise,the breath is related to the endurance of movements and is important to drive the strength.Movements of Chang Quan are always complicated，continuously changing，swift and powerful.Therefore,Chang Quan is an exercise of high intension with high demand of oxygen.If the exercise is not good at the application of abdomen—breathing，the breath and blood will rise up and the breath will move about in the chest.This will result in emptiness inside the body and the exercise's breath will be short and quick which causes in-sufficient oxygen supply and weak strength.Thus the exercise will be unable to endure the long-lasting movements，it will be dizzy and pale faced,and the movements will be in disorder.Then the balance of movements will be influenced.In summary Chang Quan exercise must breathe with abdomen and be good at“saving breath”，so as to endure the long-lasting movements to keep the balance in the exercise.

Other than dropping breath，Chang Quan's tips for breathing also include raising，holding and collecting.These methods of breathing change in accordance with movement。While the dropping breath shall always be the fundamental requirement.And the application of these breathing tips shall be natural without factitiousness.

（七）力要顺达 Smooth Strength

长拳的劲力要顺达。如果发力不顺，也会使动作僵硬、死板。长拳运动最忌“僵劲硬力”，强调“力要顺达”。用力顺达，须从“三节”、“六合”着手。三节，即梢节、中节、根节。以上肢来说，手是梢节，肘是中节，肩是根节。以下肢来说，脚是梢节，膝是中节，胯是根节。六合，即内三合与外三合。内三合指心与意合，意与气合，气与力合；外三合指手与足合，肘与膝合，肩与胯合。又有眼、心、意、气、功、力六个方面的配合，还有以手、眼、身相合为外三合，精、气、神相合为内三合。掌握好“三节”、“六合”动作才会流畅。

In Chang Quan exercise，the strength must be smooth.Otherwise the movement will be rigid and inflexible that which is a taboo of Chang Quan exercise.For the effect of flexible and smooth strength，the exerciser shall pay attention to“Three parts”and“Six conformities”.The“Three parts”refer to the end part，the middle part，and the root part.For the upper limbs，the end part refers to hands；the middle part is elbows，and the root part means shoulders；for the lower limbs，the feet are the end part，the knees are the middle part，and the hip joints are the root part.Six conformities means the three external conformities and the three inner conformities.The three inner conformities refer to the coordination between the heart and the intention，the intention and the breath，the breath and the strength；the three external conformities refer to the coordination between the hands and the feet，the elbows and the knees，the shoulder and the hip joints.Another understanding of the“Six conformities”is the coordination between such six aspects as the eyes，heart，mind（intention），breath，skill and strength.Other understandings regard the coordination of hands，eyes and body as the three external conformities，and the coordination of vigor,breath and spirit as the three inner comformities.A good command of the“Three parts” and the“Six conformities”is the requirement for smooth strength and movement.

（八）功要纯青 High Degree of Skill Proficiency

长拳的技术，须“功宜纯”。在这里，“功”指的是力量、速度、耐力、灵敏等身体素质和运动的各种技巧。所谓“纯”，就是纯一不杂，炉火纯青。“功宜纯”是对长拳技术质量的要求。要使技术质量达到纯青的地步，重要的一条就是要在技术规范化的前提下加强锻炼的实践。“功夫是练出来的”，只有坚持锻炼，持之以恒，才能使身体素质和运动技巧不断地得到提高，才能使功力长进，技术质量由不纯逐渐到纯。

Chang Quan exerciser should have high degree of techniques and skills.The technique here refers to various applicative skills and athletic capabilities such as strength，speed，endurance and agility etc..High degree of skills proficiency is the requirement to the high quality of Chang Quan techniques.An important way of acquiring the high degree of skill proficiency is to strengthen practice under the precondition of standardized training.“Kungfu is the reward of hard practice.” To stick to hard training and continuous practice is the only way to improve athletic capabilities and Chang Quan skills.

（九）四击合法 Four Skills of Attacking

“四击”，就是武术中的踢、打、摔、拿四种技击法则。凡是含有技击动作组成部分的长拳，在内容方面一般都离不开这四种技击法则的范畴。这四种法则有各自的具体内容与运动方法。踢的法则，具体内容有蹬、踹、弹、点、缠、摆、扫、挂等；打的法则，具体内容有冲、撞、挤、靠、崩、劈、挑、砸、撑、扠、搂、拦、探、捌、勾、抄等；摔的法则，具体内容有崩、拱、揣、滑、倒、耙、拿、捋、捣、勾等；拿的法则，具体内容有刁、拿、锁、扣、封、闭、错、截等。这些内容都有它们独特的运动方法。

长拳运动对踢、打、摔、拿四种技击法则的运动方法要求非常严格。如果不能严格地遵守这些运动方法的规定，就不能表达出它们不同的真实意义，这就失去了长拳技击动作的意向。

The four skills of attacking refer to kicking，beating，throwing and capturing.These four skills are the essential content of all Chang Quan movements that involved attacking.Each of these four skills has its own tips and exercising method.The rules of kicking：kicking，striking，flipping，pointing，twisting，swinging，sweeping and hitching.The rules of beating：punching，striking，squeezing，leaning，bursting，chopping，snapping，hammer striking，supporting，Cha，grabbing，parrying，towing，pushing，hooking and curing.The rules of throwing：warding off，Gong，Chuai，sliding，falling，creeping，capturing，deflecting，smashing and hooking.The rules of capturing：hooking，capturing，chuai,sliding，detaining，blocking，closing，crossing and intercepting. These contents have their own respective exercise methods.

Chang Quan has strict requirements on the methods of such four skills of attacking as kicking，beating，throwing and capturing.If an exerciser does not follow these requirement，the real intention of the different skills can not be expressed，and the movements of Chang Quan will lose their combat orientation.

（十）以形喻势 The Metaphor of Status

长拳在运动时，有动势、静势、起势、落势、立势、站势、转势、折势、轻势、重势、缓势、快势十二种动静之势。可以以自然事物中的十二种形象来比喻这十二种动静之势，借此作为规范化的格式来要求技术的提高。传统的“十二型”是：动如涛、静如岳、起如猿、落如鹊、立如鸡、站如松、转如轮、折如弓、轻如叶、重如铁、缓如鹰、快如风。

Chang Quan exercise includes 12 postures：moving，still，rising，falling，erecting，standing，turning，bending，light，heavy，slow and quick.12 natural objects or phenomenons are used to describe these 12 postures as standardized requirement for skill improvement：moving like waves，being still like a mountain，rising like a monkey，falling like a magpie，erecting like a rooster，standing like a pine，turning like a wheel，bending like a bow，being light like a leaf，being heavy like iron，being slow like an eagle，and being quick like wind.