第三十五式:金雞獨立

(助全身血液循環)

這是一個易學的鍛煉體力的方式。顧名思義,它是用一隻腳獨立的運動方式,全式分為兩個部分,第一部分為右腳獨立,第二部分為左腳獨立,即左腳和右腳,都經過獨立的鍛煉,既是一種屈曲運動也是伸展運動。

第一部分為右腳獨立:
1. 預備式:右手叉腰,左腳向後屈起,用左手向下抓著左腳的腳背,使腳跟盡量拉貼臀部。站定之後,叉腰的右手,向右打橫伸直,五隻右手的手指用力張開,站立的時間為一百三十秒,為免看手錶的麻煩,故可用心算,數著一百三十之數,即相當於一百三十秒。集體練習時,通常由場地的師兄師姐代表數著數目。初學時是不易一下子站足一百三十秒的,可量力而為,不能支持即將左腳放下,或分兩次至三次站足一百三十秒之數。

第二部分是左腳獨立:
2. 預備式:左手叉腰,右腳向後揪起,右手抓緊右腳的腳背,腳跟貼近臀部,然後左手橫抽,五指伸直,亦站一百三十秒,力不足可分兩次至三次站立。

這是對血液循環起促進向末稍微絲血管循環的運動。有一點足以證明,凡初學者在伸直左手或右手張開五指時,站至一百秒左右,即覺伸直的五隻手指,有些麻痺的感覺,這就是血液流不到手指末端的微絲血管的緣故。經過多日的鍛煉,麻痺的感覺即逐漸消失,亦即表示血液已經通到手指的微絲血管去。凡做某一種鍛煉,必須留意身體的反應,明白反應的原因,便不用憂心。例如做坐功時,初學者必覺唇上有麻痺反應,這種反應既表示初學者已深得其意,也表示未臻化境。做六通拳健身操的「金雞獨立」之初,覺手指麻痺,也是同一道理,既表示鍛煉者的姿勢正確,同時亦表示未到達最高境界。當站至一百三十秒而手指不麻痺時,做完即覺全身輕鬆,有一種身輕似燕的感覺,即表示全身已獲得鍛煉的效果。

Posture 35: Standing on One Leg

The thirty-fifth posture of Luk Tung Kuen is known as “Standing on One Leg”. The exercise is easy to learn. As the name suggests, the exercises try to stand on one leg only. The posture can be roughly divided into two parts, the first part is to stand on the left leg and the second part is to stand on the right leg. This is also another type of stretching exercise.

Movement 1: Stand on the right leg only with the right arm akimbo. Bend the left leg backward and hold the tiptoes of the left foot with the leg hand. Then stretch the right arm sideward until they reach horizontally. Keep the fingers straight. Stand for 130 seconds. If one cannot stand for so long a period of time, do what one is capable of.

Movement 2: Stand on the left foot only with left arm akimbo. Bend the right leg backward. Hold the tiptoe of the right foot with the right hand. Stretch out the left arm horizontally and keep the fingers straight. Stand for 30 seconds.

This exercise helps to facilitate blood circulation. Beginners may discover that by stretching out the fingers for about 100 seconds, they may fell paralysis. It is because blood has not yet reached the fingertips. After a long time of practice, the feeling of paralysis will vanish. If one can stands on one leg for 130 seconds and has no felling of paralysis, this mean that one can achieve the desirable result.