Chinese Site: https://www.shiyongquanfa.cn/archives/114841
2020年7月31日星期五上午8:00 (中国时间），何家伟教练带领我们来学习《身上的棍 2020.07.21》这个视频。
在做倒卷肱时，身上的一根棍在哪里？如何保持它？还有什么要注意？金刚捣碓的棍又在哪儿？
Notes:
0:05 How to produce a rod in the body in relation to Step Back to Whirl Arms? From Fist Under Elbow, just get to the postition where the right hand comes up from under the left elbow, and is now extended (not fully extended) and can be locked in space.
0:05 如何在做倒卷肱时，身上怎样有一根棍？接肘底捶，从肘底出右手，伸出一定的位置（但还未尽），定注右手。
1:35 The rod that we want to focus is between the right hand and the right shoulder. The right elbow with the right hand and right shoulder form a triangle (an upside-down coat hanger). With the rod not moving, the elbow goes underneath the rod.
1:35 注意在右手和右肩之间的一根棍。右肘、右手和右肩形成一个三角形（一个倒转的衣架）。在那根棍不动的情况下，肘在棍下绕过。
1:40 Master Chen demonstrated what it means by the rod moving. We can see from the camera angle that the rod didn't stay in the same place.
1:40 陈老师示范了何为棍动了。从影头角度我们可以看到，那根棍没有维持在同一个位置上。
2:19 With the left hand in front and out, we lock it in space. The rod is now between the left hand and the left shoulder, we rotate the elbodw under the rod. When that action is done, we switch the rod to between the left hand and right shoulder, and then we continue to rotate around that rod.
2:19 左手在前，并定住。棍在左手和左肩之间，肘在棍下绕过。到尽头后，我们将棍换到左手和右肩之间，然后继续围绕该棍下面转。
2:44 With the right hand in front and out, but lower this time. We want to elongate the line between the right hand and the left shoulder. The other body parts simply adjust to make it happen.
2:44 右手在前，但这次右手的位置比前低一点。我们要拉长右手和左肩之间的线。其他身体部分为次目的合适地调节。
4:00 Buddha's Warrior Attendant Pound Mortar: At the begining of this move, we must maintain a central vertical rod from the head down. The movements are activated by the two kuas and two knees. The shoulders may appear to move themselves, but they are just being moved. The middle (dantian) is totally fixed. We are just stretching around it. A ball centered on a rod, the ball may appear to spin around the rod, but the rod has not displacement. Other examples include a lolly pop and a rattle drum.
4:00 金刚捣碓：在此动作开始时，我们必须保持中轴（百会到会阴）不变。两个胯跟两个膝盖主控了动作。肩膀似乎在动，但它们只是被动。中间（丹田）是完全固定的。我们只是在丹田外面伸展、围绕。这是一根棍插进球中心，球面似乎在动，但中间的棍没有移位。其他示例包括棒棒糖和拨浪鼓。
5:54 There is no waving of the hands freely. However, on the surface, it may appear like that because of the combinations of things that are done at the same time to produce a wholistic move.
5:54 我们的手不能自由挥动。但是，从表面上看，可有这种错觉，由于不同部分同时进行自己应有的动作，来完成整体的动作。
There are two kinds of actions regarding a rod:
1) Telescoping Action
2) Rotisserie Action
These two actions can each be carried out using the follwoing two methods:
a）Fix the middle, move the two ends.
b）Fix the two ends, move the middle.
棍的动作有两种：
1） 伸缩
2） 旋转
这两种动作可以各自以
a）定住中间动两头
b）定住两头动中间
做出来。
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