南拳基本步型 NánQuán JīBěn BùXíng

1- 马步 Mǎ bù – Horse（riding） Stance

两腿平行开立，两脚间距离三个脚掌的长度，然后下蹲，脚尖平行向前，勿外撇。

The two legs are opened in parallel, the distance between the two feet is the length of the three soles of the foot, and then can squat down, the toes are parallel forward, and is not allowed to let the feet going to an outwards direction.

两膝向外撑，膝盖不能超过脚尖，大腿与地面平行。

The knees are supported outwards, the knees cannot exceed the toes, and the thighs are parallel to the ground.

含胸拔背，胸要平，背要圆。两手可环抱胸前，如抱球状。头往上顶，头顶如被一根线悬住。 这就是马步的基本要求。初时不易站久，能站5分钟已属不错，但贵在坚持，能站半小时已算有所成就了。

With a chest pulled back, the chest should be flat and the back should be round. Both hands can hug the chest, such as holding a ball. The head is up, and the top of the head is like suspended by a line.This is the basic requirement of the horse-riding stance. It is not easy to stand for a long time at the beginning, standing for 5 minutes it’s already very good, but if you will desist in your training so is possible in the future you can stand for half an hour, achieving your success.

 

2- 半马步 Bàn Mǎ bù – Half Horse（riding） Stance

（1）两腿屈蹲，大腿略高于水平。身体重心略偏于后腿。
(1) The legs are bent and the thighs are slightly above the level. The center of gravity is slightly biased to the hind legs.
（2）前脚脚尖朝前，后脚脚尖朝侧.
(2) The toes of the front foot are facing forward, and the toes of the back foot are toward the side.
（3）两脚间距3脚长。裆部撑开。
(3) The distance between the two feet is about 3 feet long. The ankle is opened.
（4）上体微向左转。
(4) The upper body turns slightly to the left.

 

3- 虚步  (Xū Bù): Empty Stance

虚步，是武术中五大基本步型(弓步、马步、虚步、仆步、歇步)之一。
Xū-bù is one of the five basic stance in martial arts (gōng bù, mǎ bù, xū bù, pū bù, xiē bù) .

两脚平行开立，宽约脚长的三倍，屈膝半蹲，大腿接近水平全脚掌着地，重心于两腿之间。
The two feet are parallely opened, the vertical distance between the 2 feet is about three times the length of the foot. The knee of supporting leg are half-bent, the thigh are close to be horizontal and the sole of this foot is on the ground. The center of gravity is between the legs.

要把身体的主要力量放在支撑腿上.
The main strength of the body must be on the support leg.

 

4- 弓步 Gōng Bù – Bow Stance

一腿向前方迈出一大步，约为脚长的四至五倍，同时膝关节弯曲，大腿近于水平膝盖与脚尖垂直。另一腿挺膝伸直。两脚全脚掌着地，上体正对前方。
One leg takes a big step forward, about four – five times the length of the foot, while the knee is bent, the thigh is nearly perpendicular to the horizontal knee and the toe.
The other leg is straight. Both feet are on the ground and the upper body is facing the front.

左腿在前为左弓步，右腿在前为右弓步。
When the left leg is in front that mean this is left GōngBù, and when the right leg is in front that mean this is right GōngBù.

 

5- 骑龙步 Qí lóng bù – Riding Dragon Stance 

 

南拳典型步型之一，也称跨虎步。一腿屈膝下蹲，全脚着地，脚尖微内扣；另一跪地接近地面[不得贴地]，脚跟翘起，两脚间距约两脚长。

This is one of the typical stance of Nanquan, also known as KuàHǔBù.
One leg bent down and the whole foot touched the ground; The other foot is close to the ground [not grounded], the heel is lifted, and the distance between the two feet is about two feet long.

 

6- 跪步 GuìBù – Kneel Stance

 

一腿屈膝下蹲，全脚着地，脚尖略外展；另一腿屈膝下沉使膝部接近地面(不得贴地)，脚跟微翘，脚掌着地。臀部坐于跪曲腿的小腿之上。

One leg (A) knee is fully bent and the same leg whole foot touches the ground; the other leg (B) bends down so that the knee is close to the ground (not grounded), the heel is rised from the ground but the sole of that feet touch the ground. The hips sit on the heel (or on the claf) of leg (B).

 

7- 单碟步 Dān Dié Bù – Butterfly Stance （or Drop Crouch Stance）

 

一腿屈膝下蹲，全脚着地，脚尖微内扣；另一腿跪地，跪地腿的小腿内侧及脚内侧贴地。

One leg (A) knee is fully bent and the same leg whole foot touches the ground; the other leg (B) is squatting, and the inner side of the calf and the inner side of the foot are both attached to the ground.

 

8- 横挡步 HéngDàngBù – side bow stance

横档步又称横弓步、侧弓步.
HéngDàngBù is also known with the name of HéngGōngBù or CèGōngBù.

动作说明: 两手叉腰(或两拳抱腰)，重心偏移子右(左)腿，右(左)腿屈膝半蹲90度;左(右)脚向左侧横出一大步(脚长的4-5倍)，挺膝横蹬伸直，两脚尖平行向前，成横弓步。头向左(右)转，眼视左(右)前方。
How to do: Two hands on the hips (or hold two fists to the waist), the center of gravity shifts on the right (left) leg, the right (left) leg bends 90 degrees half a turn; the left (right) foot makes a big step to the left (foot length is about 4-5 times the foot itself), the other leg is straight, and the two toes are parallel forward in a horizontal step. The head must be turned to the left (right) and look to the left (right).

左腿横出，称左横档步，右腿横出，称右横档步。
When the left leg is laterally opened that mean this is left HéngDàngBù, and when the right leg is laterally opened that mean this is right HéngDàngBù.

 

9- 拐步 Guǎi bù – Turned Stance (or Cross-Leged Stance)

两腿前后交叉。前腿屈膝下蹲，脚尖外（展约90°）；后腿屈膝下跪，膝部接近地面，脚跟离地。上体保持正直。
Both back and forth legs are crossing. The front leg bends under the knee, the toes “look” outside (about 90°); the hind leg knee goes down, close to the ground, but the heel are not touching the ground。The Upper body remains upright。

 

10- 盖步 gàibù (cross-over step)

 

一脚经另一脚前横迈一步，两腿交叉.
One foot is stepping forward through the other foot, the two legs are crossed.

 

10- 独立步  (Dú Lì Bù): One-legged Stance

独立步 支撑腿微屈站稳，另一腿屈膝提起，举于体前，大腿高 于水平。
The support leg is slightly flexed and stabilized, and the other leg is lifted.  The thigh is higher than the hips level.

 

11- 仆步   (Pū Bù): Flat Stance or Crouch Stance

右腿屈膝全蹲，大腿和小腿靠紧，臀部接近右小腿，全脚着地，脚尖和膝稍外展；
左腿挺直平伸，脚尖内扣，全脚着地，成左仆步。
右腿平伸的则成右仆步。
The right leg is completely fold and on the same line with the right shoulder, the thighs and calves are close, the buttocks are close to the right calf, both feet are on the ground, toes and knees “look” outward;
The left leg is straight and flat, the toes are buckled, and the whole foot touches the ground.
宽约脚长的四-五倍
The distance between the feet are 4-5 times the width of the foot
仆右腿为右仆步。 目视右方。
When the right leg is flat, it will be the right pū bù. Your eyes must Look on the right side.
仆左腿为左仆步。目视左方。
When the left leg is flat, it will be the left pū bù. Your eyes must Look on the left side.

 

 

ALL OF THESE PICTURES WERE FOUND ONLINE ON PUBBLIC WEBSITE AND SOME OF THESE ART WORKS WERE CREATED BY GUY ROBINSON OF ATLANTA, GEORGIA (ALSO FOUND ONLINE ON PUBBLIC WEBSITE).