题目内容

靠，是在沉的过程中用后肩部及后侧肋带动上身，向4点或6点靠出。Lean, it is to use hind shoulder and hind side rib to take upper body in the process that sink, lean to 4 o'clock or 6 o'clock.

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“含、腆”是以胸腔和后肩为推力与缩力的“前后”动律。" Contain, unfolding " is a "forward and backward" rhythm with the chest and back shoulder as the thrust and contraction force.

含，练习过程和沉一样，加强胸腔的含和收，双肩向内合挤，腰椎形成弓形，腹部向后发力，提背、低头。The exercise process is the same as Sink, strengthening the chest and closing, squeezing the shoulders inward, forming a bow in the lumbar spine, exerting force backward in the abdomen, lifting the back and bowing the head.

腆，是在提的过程中，双肩向后，胸腰展开，头稍微上仰，使上身的肩、胸完全舒展开。In the process of lifting, the shoulders are backward, the chest and waist are unfolded, and the head is slightly tilted upward, so that the shoulders and chest of the upper body are completely stretched.

下前腰时，八字步预备，上身主动与主力腿折叠，保持前腰顶直，后背拉平，膝盖直立；起身时，由手带动上身起直。When going down the front waist,the splay step is ready, the upper body is folded with the main leg actively, keep the front waist straight, the back is leveled, and the knee is upright. When getting up, the upper body is straightened by the hand.