第七式:踏單車

(通足部神經腺,防治膝關節風濕)

這式「踏單車」是其中一個運動方式,除左右腳各做十下「踏單車」之外,亦各做十下「踢腳尖」的運動。

  1. 開始時,左右手叉在左右腰部,左腳站定,右腳踏前一步。
  2. 用力將右腳提起,腳尖向上,膝頭提高,腳向後屈,使腳踭越接近右臀股為最好。當屈腳提起時口中叫「一」,隨即放下,再向上照式提腿,口中叫
    「二」,做十次。每次右腳以不踏地為標準,即全身由直立於地的左腳支持,右腳的動作和踏單車時的動作相同,故名「踏單車」。
  3. 右腳提膝仍吊起,於是做第二項踢腳運動,將腳尖向下用力踢,又收起提腳,踢一次,叫「一」,踢二下叫「二」,踢至十為止。右腿運動做完,轉為右腳站地,提左腳,先做十次踏單車式,再做十次踢腳式,便告完成。

這是一項鍛煉左右腳的單腳站立時平衡身的能力,同時鍛煉下肢的關節,神經腺和淋巴腺的活動力。初學時,不容易憑單腳站定,使另一腳連續提起各做十下「踏車」和「踢腳」的動作,可以做幾下,使腳觸地後再提起來做。

有耳病的人,因耳病使身體難於單腳平衡身體,亦應在不能單腳平衡身體時,稍稍將提起的腳在落下時觸地,以免因強行而跌倒。總之要量力而為,不可勉強。多鍛煉自能達到要求的境界,當鍛煉到能單腳站立做完兩項十次動作時,有耳病的人,其耳病亦會消失。

曾有一位左耳失聰的晨運者,初學時只能「踏單車」二下腳即觸地,「踢腳」也是做二下又觸地,三個月後,漸次增加;一年後,已能完全單腳站立做完各式,同時他的左耳已較以前能聽到聲音了。

Posture 7: Riding the Bicycle

The seventh posture of Luk Tung Kuen is known as “Riding the Bicycle”. In fact, “Riding the Bicycle” is only part of the posture, the other part can be termed as “kick by tiptoe”.

Starting Position: Standing, hands on hips, move the right foot a step forward.

Movement 1: Lift the right leg, tiptoe upward. Bend the leg backward as close as possible to the hip. When bending the leg, count “once”, the unbend the leg. Repeat the same sequence for ten times. Remember that the right foot should not touch the ground and the whole body is supported by the left leg. Since this movement is similar to the movement of riding the bicycle, therefore this part is termed as “Riding the Bicycle”.

Movement 2: When finish doing movement 1, continue to do movement 2. The right leg is still lifting up. This time, with the tiptoes pointing downward, kick forward. Then return to the starting position. When kick once, count “one”. Do the movement for ten times. When finish completing movement 2, repeat the whole sequence (movement 1 and 2 altogether) with the left leg.

This exercise can strengthen the balancing power of the body when standing on one foot. At the same time, it strengthens the joints of our legs, the nervous system and the lymph of the body. Beginners may find it difficult to stand on one foot only while the other foot is doing “Riding the bicycle” and “Kick by tiptoe” movements simultaneously.

Some exercisers are able to do it but their feet usually touch the ground after a few trials. It is especially difficult for those who are deaf or have tinnitus. They may find it much harder in standing on one foot. In this case, if they really cannot balance the body, they can touch the ground. All in all, do what one is capable of one can achieve the desirable result if one keeps on doing. By the time when the person can stand on one foot and complete the whole movement, one can regain his or her sense of hearing.