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铁臂功,亦称“铁扁担”、“打三星”、“磕膀子”等。专练两臂前臂硬度,多用于防守。内容主要包括单练和两人对练两种。单练是对着木桩或树干练,对练是两个人臂对臂练。现介绍三种传统练法,即树干练法、木人桩练法和双人对练法。 1.树干练法:呈马步或弓步站立;左手叉腰,右手握拳直臂;面对碗口粗树于。然后右臂内旋,由右向左用前臂挠骨侧为力点,向树干磕击;右臂不停向左上方摆臂,摆至肩高后,右臂外旋后向右回摆再以前臂挠骨侧内力点向树干磕击(图1)。 此法两臂可交替练习。初练时穿衣服磕击为好,避免臂部受伤,每次练习力尽为止。每日一次或两次均可。
Ironwork, also known as “iron pole”, “hit Samsung”, “knock on the arm” and so on. Expert arm arms forearm hardness, used for defense. The main contents include single training and two pairs of practicing two. Single practice is facing the stakes or trees, practice is two arm to arm training. Now introduce three kinds of traditional practice, that is, trunk practice, wooden practice pile and double pairs of practice. 1. Trunk practice: a horse step or lunge standing; left akimbo, right hand fist straight arm; Then the right arm pronation, from right to left with the forearm radius on the side of the force points to the trunk knock; right arm constantly swinging arm to the left, swing to the shoulder after the right arm swing back to the right and then back to the forearm Scraping side of the internal force point to the trunk knock (Figure 1). This method can practice alternately two arms. When the initial training to knock on the clothes as well, to avoid injury to the arm, each practice so hard. Once or twice daily.