齐羽 发表于 2009-2-5 15:49

单棍初级演练套路 (转自双节棍网)

<br>说明:本套路包含了绝大部分双节棍单棍基础技术<font face="Times New="New"Roman">——</font>全部基础经典动作、单手正反握法、双手换把、前进步、后撤步、侧闪步、旋风步、身体重心和攻击部位高低结合,动作连贯,编排比较合理,适合初学者平时演练。本套路只是给出一个示例,大家不必完全按照它去练,可以参考着编出适合自己的套路。<br/>
<br>另外,本套路包含了几个<font face="Times New="New"Roman">360</font>度转身,对于刚入门的可能难了些,这里只是想突出一下转身在双节棍技术的重要性。最好先练身型与步法,后练棍<br/>
<br>起式<font face="Times New="New"Roman"> </font>右手持叠棍立正,头正身直,目视前方<br/>
<br><font face="Times New="New"Roman">1.</font>毒蛇出洞<font face="Times New="New"Roman"> </font>右脚向前跨一步,右手射棍而出<br/>
<br><font face="Times New="New"Roman">2.</font>苏秦背剑<font face="Times New="New"Roman"> </font>向上挑棍在体侧顺时针绕棍一圈后架于右臂,左手右腋下接棍,松开左手,向右侧正劈棍<br/>
<br><font face="Times New="New"Roman">3.</font>流星赶月<font face="Times New="New"Roman"> </font>右手运棍在体正前顺时针绕棍数圈,同时向后撤步,运棍至右臂,反弹后右侧绕棍一圈夹于右腋<br/>
<br><font face="Times New="New"Roman">4.</font>白蛇吐信<font face="Times New="New"Roman"> </font>运棍向点击,立即收于腋下<br/>
<br><font face="Times New="New"Roman">5.</font>穷追不舍<font face="Times New="New"Roman"> </font>右脚向前送步,左脚立即跟进,起身向上挑棍,右臂反弹,右脚继续向前送步,同时向前正劈棍,随即向左上撩棍,棍经过左肩停于背部<br/>
<br><font face="Times New="New"Roman">6.</font>左右逢源<font face="Times New="New"Roman"> </font>运棍在体前做横<font face="Times New="New"Roman">8</font>字舞<br/>
<br><font face="Times New="New"Roman">7.</font>翻山越岭<font face="Times New="New"Roman"> </font>接上式,右大臂内侧反弹,运棍向左斜劈至左侧腰部,反弹后荡棍经右肩至背后,左手背后接棍,运棍上架于左臂,反弹后夹于左腋<br/>
<br><font face="Times New="New"Roman">8.</font>雪花盖顶<font face="Times New="New"Roman"> </font>右手接过左手手中之棍沉身上挑,右臂反弹后运棍在头顶逆时针绕棍两圈,左转身<font face="Times New="New"Roman">360</font>度向左劈扫<br/>
<br><font face="Times New="New"Roman">9.</font>旋风回扫<font face="Times New="New"Roman"> </font>右转身<font face="Times New="New"Roman">360</font>度,带棍至右肩,向在劈扫<br/>
<br><font face="Times New="New"Roman">10.</font>回头望月<font face="Times New="New"Roman"> </font>右转身<font face="Times New="New"Roman">180</font>度,两脚位置不动,向右后低位反扫<br/>
<br><font face="Times New="New"Roman">11.</font>釜底抽薪<font face="Times New="New"Roman"> </font>左转身<font face="Times New="New"Roman">180</font>度,两脚位置不动,右膝跪地,向左低位平扫<br/>
<br><font face="Times New="New"Roman">12.</font>大鹏展翅<font face="Times New="New"Roman"> </font>带棍做<font face="Times New="New"Roman">“</font>抡臂拍掌<font face="Times New="New"Roman">”</font>(相当于直臂<font face="Times New="New"Roman">8</font>字花),转身<font face="Times New="New"Roman">360</font>度向左劈扫<br/>
<br><font face="Times New="New"Roman">13.</font>翻山越岭<font face="Times New="New"Roman">2 </font>挑棍至右肩,带棍经左肩绕至右腋,左手接棍<br/>
<br><font face="Times New="New"Roman">14.</font>螺旋花反扫<font face="Times New="New"Roman"> </font>左臂反弹,左侧顺时针转棍一圈,左臂内侧反弹,右手左腋下接棍做螺旋花(<font face="Times New="New"Roman">1</font>)式,左大臂反弹右扫<br/>
<br><font face="Times New="New"Roman">15.</font>横扫千军<font face="Times New="New"Roman"> </font>接着做一个正手、一个反手横扫千军,右手反把握棍<br/>
<br><font face="Times New="New"Roman">16.</font>威震八方<font face="Times New="New"Roman"> </font>右手反握做横<font face="Times New="New"Roman">8</font>字挥,右腋反弹后劈向左腰际,左手反手接握右手手中之棍<br/>
<br><font face="Times New="New"Roman">17.</font>玉带缠腰<font face="Times New="New"Roman"> </font>左手运棍至右腰,反弹经左腰绕至腰后,右手腰后正手接荡来之棍,运棍向左劈扫<br/>
<br><font face="Times New="New"Roman">18.</font>倦鸟知返<font face="Times New="New"Roman"> </font>左手正握接棍,松开左手向右挑棍,左手接棍<br/>
<br><font face="Times New="New"Roman">19.</font>双手擎天<font face="Times New="New"Roman"> </font>双手持棍上举,绕过头顶至颈后,松开左手,右手运棍向左斜劈<br/>
<br><font face="Times New="New"Roman">20.</font>先斩后奏<font face="Times New="New"Roman"> </font>挑棍至右肩,向后跳步,同时抬起右脚,运棍打向右大腿内侧,反弹后在中前方转棍一周带棍至左腰,左手反手接握棍<br/>
<br>收式<font face="Times New="New"Roman"> </font>左手将棍放至右手中,两棍折叠握于右手,并脚立正。
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