Notes for TOMAR20-1 虎背熊腰（英文）video

Chinese site：https://www.shiyongquanfa.cn/archives/103930

2020年8月14日星期五上午8:00 (中国时间），何家伟教练带领我们来学习《TOMAR20-1 虎背熊腰（英文）》这个视频。

In this video, Master Chen explained what it meant to have a tiger’s back and a bear’s waist, and how to practice it correctly. The close-up view allowed us to see his body movements, and how he corrected the students’ mistakes. It allows the body to be more structured, and the arms to move more freely, and not affect the body by mistake. 

在这视频中，陈老师解析了何为虎背熊腰，含胸拔背，如可正确地练习。近镜头清楚看到老师身体的动作，和他如可纠正同学的错误。这使身体更有结构，双臂也更能自由活动，不会错误地牵动身体。

Notes:

TOMAR20-1

1:30 Master Chen showed that the chest should be indented and the back should be protuded. Indentation and protrusion always come in a pair. The common position is to have a big and protuded chest, an indentation (a valley) at the back. When that happens, the buttocks also protrude, that's really bad. Once we cave in the chest, the back will stick out, and we also need to create a top-bottom stretch at the back.

1:30 陈老师傅展示胸口应凹陷，背部部应凸出。凹陷和凸出总是成对出现。常见的姿势是挺起胸膛，而背部中间就变成凹陷。当这种情况发生时，臀部也会突出，变成弊端。当胸部往里，背部就会凸出，背部还需要上下伸展。

1:50 In Six Sealing Four Closing, our chest often protrudes. We need to cave it in, so that we create a separation between the chest and the elbow. The back also opens up.

1:50 在六封四闭中，我们的胸口经常突出。我们需要含胸，这样我们就能把胸和肘分开。背后也会打开。

2:34 The back is the governing body, and the front is the functioning body. The back is rounded and provides the structure. This kind of back is called the Tiger's Back. What does that mean? It means that a tiger does not have a back. A Bear's Waist means that a bear does not have a waist.

2:34 背部是管事之身，前面是行事之身。背部是圆的，并提供结构。这种背叫做虎背。那是什么意思？意思是指老虎没有背。同样，熊腰指熊没有腰。

3:55 Tiger's Back and Bear's Waist actually indicate that our upper body should be like a cylinder, and the hands/arms can still move without the pushing the chest forward.

3:55 虎背和熊腰实际上要救我们的上半身应该像一个圆柱体，手与臂仍然可以自由活动，而不会牵动着胸口。

4:30 We can either train by 1） lock the shoulders, and cave in the chest, or 2） don't move the chest, and move the shoulders forward. Shoulders and chest do not move together.

4:30 练习的方法：1）要定住肩膀，含胸 2）不动胸口，肩膀向前移。肩膀和胸口不能一起动。

4:55 The shoulders should be like the sleeves of a jack hanging on a coat hanger. They should be in front, and not on the side of the torso.

4:55 两肩要像挂在衣架上的大衣的袖子，。他们应该在前面，而不是在躯干的侧面。

5:54 The back should be stretching. We should not bend at down at the waist. When we stretch, we iron out the indentations and protrusions. When we bend, we create indentations and protusions.

5:54 背部应该要伸展。我们不应该向前弯腰。当我们伸展时，我们把凹陷和凸起部分都拉开抚平。当我们弯曲时，会产生凹陷和凸起。

7:22 Master Chen helped a couple of students in the video make the chest cave in and pull up the back.

7:22 陈老师在视频中帮助几个学生调整到胸口凹陷，并拔起背部。

TOMAR20-2

3:05 Tear the middle of the chest open horizontally. Master Chen demonstrated how to add this little bit when practicing single whip.

3:05 横着撕开胸口的中间。 陈老师演示了练习单鞭时如何添加这点。