第十五式:出掌

(預防筋骨收縮)

這一式是在出掌時將雙腳的腳踭提起,當反掌拍腿時腳踭落地回復正常。這是手腳互相配合的動作,是以應名「出掌斂腳」。

  1. 預備式:雙掌十指張開,手踭向後曲,雙掌平放於左右腰側,姆指輕輕貼著盤骨側,掌心向下,掌背向上,雙腳分開,挺胸。
  2. 隨聲叫「一」時即將腳踭提起,雙掌同時向前平伸,雙掌的高度與肩齊。叫「二」,雙掌立即向左右用勁分開平伸,伸至雙手與身體成「十」字形時,雙掌即刻反掌,原本是掌心向地,此時一齊反之,使雙掌的掌心向天,立即叫「三」,雙掌自然落下於左右腿的大髀側,拍然一聲腳踭隨聲而落著於地面,立即又將雙掌提至兩腰側,如預備式。
  3. 跟著如上的動作,雙掌向前平伸,腳踭提起,叫「二」,待平伸如「十」字形時即反掌叫「三」,腳踭落地而雙手亦同時拍落兩側的大腿側,隨即又做第三次,叫「三二三」、「四二三」,做十次,叫至「十二三」止。

提起腳跟出掌叫「一」時呼氣,雙掌在前向左右分時整個「二」的動作是深深吸氣的動作,到「三」時腳踭落地,反掌及雙掌垂下一齊動作,因「三」的節奏較「一」和「二」為略快,是以呼吸亦順其自然,這種運動方式是屬於伸展運動,故可預防筋骨萎縮。兩臂和兩腕的肌肉在運動時有節奏地伸展,可將肌肉拉緊而促進新陳代謝,有治療手臂風濕之效。

初學時不可將雙腳踭提得過高,以防身體因雙掌向前平伸用力過猛而失去平衡,向前仆倒。先要量力而為,不宜好高鶩遠。體力是由長期鍛煉而增強,非一步登天,初步先學好姿勢,漸漸才加勁。

Posture 15: Stretch Out the Hands and Hold Back the Feet

The fifteenth posture of Luk Tung Kuen is termed by Ha Kinh as “Stretch Out the Hands and Hold Back the Feet”. When stretch out the hands, the heels are up at the same time. The heels are down when the two hands (with palms facing outward) hit the thigh. This is a movement for both the hand and the feet.

Starting position: Standing upright, with feet apart at shoulder level. Bend the elbows slightly. Stretch out the fingers. The two hands are at the level of the waist with the thumb touching the level of the hip. The palms are facing downward and the back of the hands are facing upward.

Movement 1: When count “one”, the heels are up. Stretch out the hands upward until they reach the level of the shoulder with the palms facing downward. When count “two”, stretch out the arms horizontally. Thus the two arms and the body are forming a cross shape. Turn the palms upward and count “three”, bring the arms down to the level of the hip with effort and lower the heels slowly. Then return to the starting position. Repeat the whole sequence for ten times.

When doing this posture, remember to breathe out when stretching the hands upward and raising up the heels. When stretching out both hands horizontally, remember to breath in deeply. When the heels are down, the palms are turning outward and the arms are brought back to the sides, just breathe in and out naturally since the speed of these movements are fast. This exercise is a stretching exercise. It helps to prevent amyotrophy. This exercise helps to stretch the muscles of the two arms and the two wrists which in turn facilitates metabolism. Thus it helps to prevent rheumatism.

Beginners should avoid raising up the heels too high, otherwise the body will lose balance. Do what one is capable of. Beginners should try to get used to the posture first. After a long time practice, the physique of the body will be strengthened.