基本動作名稱

Name of the Basic Exercise

時間

Time

口　令

Verbal Instructions

0’01”

楊家秘傳太極拳基本動/ Yangjia Michuan Taijiquan Jiben Dongzuo/

Yangjia Michuan Taijiquan Basic Exercises

開始/ Kaishi/ Begin

預備式/ Yu Bei Shi/ Get Ready

0’12”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 1

0’39”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 2

01’29”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 3

02’09”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

左、右彎腰/ Zuo, You Wan Yao/ Left, Right, Bend Forward from the Waist

02’45”

向左轉/ Xiang Zuo Zhuan/  Twist (the Waist) Left

吸/ Xi/ Inhale

02’50”

腰轉/ Yao Zhuan/ Twist the Waist

彎腰/ Wan Yao/ Bend Forward

左/L-1

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

03’25”

右轉/ You Zhuan/ Twist (the Waist) Right

吸/ Xi/ Inhale

03’31”

彎腰/ Wan Yao/ Bend Forward from the Waist

右/R-1

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

04’05”

左轉/ Zuo Zhuan/ Turn Left

吸/ Xi/ Inhale

左/L-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

4’50”

向右轉/ Xiang You Zhuan/ Turn Right

吸/ Xi/ Inhale

右/R-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

05’34”

左轉/ Zuo Zhuan/ Turn Left

吸/ Xi/ Inhale

左/L-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

06’30”

右轉/ You Zhuan/ Turn Right

右/R-3

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

好/ Hao/ Finished

抱虎歸山/ Bao Hu Gui Shan/ Carry the Tiger Back to the Mountain

07’10”

起勢/ Qishi/ Raise the Arms to Shoulder Height

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-1

07’34”

抱虎歸山/ Bao Hu Gui Shan/ Carry the Tiger Back to the Mountain

吸 Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

虎/T-2

08’35”

手舉起來/ Shou Ju Qi Lai/ Raise the Arms

左右伸展/  Zuo, You Shen Zhan/ Stretch Them Left and Right

下/ Xia/ Squat

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-3

09’21”

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-4

10’10”

吸/ Xi/ Inhale

下/ Xia/ Squat

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-5

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-6

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-7

吸/ Xi/ Inhale

13’00”

下/ Xia/ Squat

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-8

吸/ Xi/ Inhale

13’55”

下/ Xia/ Squat

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

虎/T-9

吸/ Xi/ Inhale

14’49”

手放鬆（台語）/ Shou Fang Song/ Relax the Arms

分開（台語）/ Fang Kai/ Open Up

手掌翻下（台語）：手翻下/ Shou Zhang Fan Xia/ Shou Fan Xia/ Turn the Palms to Face the Ground; Turn the Hands Over

15’00”

下/ Xia/ Squat

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

哈/ Ha/ Exhale

15’57”

手放下（台語）/ Shou Fang Xia/ Lower the Arms

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 1

16’12”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

16’51”

右腳收一半（台語）/ You Jiao Shou Yi Ban/ Bring the Right Foot in a Half Step

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 2

17’03”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

17’43”

左腳收回來（台語）/ Zuo Jiao Shou Hui Lai / Bring the Right Foot In (Toes Together)

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist 3

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

18’30”

好/ Hao/ Finished

左、右轉腰（後腿）/Zuo You Zhuan Yao (Hou Tui)/ Twist the Waist Left and Right (Weight on the Back Leg)

[推手基本動作 #1&2/ Tuishou Basic Exercise #1&2]

18’38”

左腳退一步/ Zuo Jiao Tui Yi Bu/  Take One Step Back With the Left Leg

雙手立圓/ Shuang Shou Li Yuan/ The Two Hands Swing Forward and Back in a Vertical Circle

坐後腿，前腳放鬆/ Zuo Hou Tui, Qian Jiao Fang Song/ Sit Solidly on the Back Leg,  Keep the Front Foot Free

腳尖著地/ Jiao Jian Zhao Di/ Keep the Ball of the Foot on the Ground

向左向右轉腰/ Xiang Zuo/ Xiang You Zhuan Yao/ Turn the Waist Right and Left

18’50”

手向前向後/ Shou Ziang Qian Xiang Hou/ Hands Swing Forward and Back

18’57”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

50/ Wushi/ Fifty

19’55”

好/ Hao/ Finished

左、右轉腰（後腿）/Zuo You Zhuan Yao (Hou Tui)/ Twist the Waist Left and Right (Weight on the Back Leg)

[推手基本動作 #1&2/ Tuishou Basic Exercise #1&2]

換腿/ Huan Tui/ Change Legs

左腿在前, Zuo Tui Zai Qian/ Left Foot Forward

右腳在後/ You Jiao Zai Hou/ Right Foot in Back

前腳放鬆/ Qian Jiao Fang Song/ Keep the Front Foot Relaxed

向右、向左轉腰/ Xiang You, Xiang Zuo Zhuan Yao/ Turn the Waist Right and Left

手向前向後/ Shou Xiang Qian Xiang Hou/ Hands Swing Forward and Back

20’14”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

50/ Wushi/ Fifty

21’14”

好/ Hao/ Finished

21’18”

再換腿/ Zai Huan Tui/ Change Legs

右腳在前/ You Jiao Zai Qian/ Right Foot Forward

坐後腿/ Zuo Hou Tui/ Keep the Weight on the Back Leg

前腳放鬆/ Qian Jiao Fang Song/ Keep the Front Foot Relaxed

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

[推手基本動作 #4/ Tuishou Basic Exercise #4]

21：27

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

21’30”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

30/ Sanshi/ Thirty

23’34”

好/ Hao/ Finished

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

[推手基本動作 #4/ Tuishou Basic Exercise #4]

換腿/ Huan Tui/ Change Legs

左腳在前/ Zuo Jiao Zai Qian/ Left Foot Forward

重心坐後腿/ Zhong Xin Zuo Hou Tui/ Keep the Weight on the Back Leg

前腳放鬆/ Qian Tui Fang Song/ Relax the Front Left

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

23’52”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

30/ Sanshi/ Thirty

26’04”

好/ Hao/ Finished

26’09”

站好/ Zhan Hao/ Stand Ready

好（長音）/ Hao/ Finished (long sound)

26’15”

好（短音）/ Hao/ Finished (short sound)