第三式:十字手

(減腹部脂肪,理手關節風濕)

這式是對於收縮腹部脂肪和擴大胸肺的呼吸量的一種運動,全式分為兩個部分進行。

  1. 雙腳微開,身體挺直,雙手向上伸直舉起,十隻手指用力伸直。雙掌掌心向外,然後兩手手腕交加,左掌在前,右掌在後,形成一個斜十字形。這是準備式。
  2. 準備好了,叫「一」,雙掌向後用力一拉,腹部的肌肉因這一拉而拉動,肺亦因直舉雙手一拉而擴張,雙掌向後一拉後,隨即分開,向左右兩邊落至左右腿之處。「一」的動作至此為一節。然後雙手再直舉起,如前式,再向後拉動,口呼「二」,雙手又向左右兩邊落下,如是者做十次,每次借叫數目字而呼吸,即隨聲呼吸。
  3. 做完上述十次之後,雙手伸直十指高舉過頭,與上述準備式相同。這次是雙手掌心向外,左手的手腕在右手手腕之後,也是貼著交加成一斜十字形,雙手發力向後拉,口呼「一」,雙手向前面胸前落下,然後再如前舉起,雙手交加,再向後用力仰拉,叫「二」亦雙手向前落下,如是者做十次。

由於腹部的肌肉因雙手向後拉動時,腹肌亦隨之拉動,是以可收減少腹部脂肪之效,同時雙手關節和手指關節,亦因此而得到適量的運動而靈活。其中前十次向左右分開落下,後十次在前面落下,對肩與臂之間的關節,起節奏性的運動,可治手關節風濕,同時增加胸肌和肺的擴張力。

這一式與「八段錦」的「兩手擎天理三焦」的理論正相符。但比「八段錦」的「兩手擎天」,對雙手的關節更為有用,運動量也大一點,是以除了「理三焦」外,亦可理關節炎及手部肌肉筋骨,如雙手有風濕舊患,亦可因經常鍛煉而消失。在集體進行時,這一式是極具美感的。

Posture 3: Cross Hand

The third posture of “Luk Tung Kuen, known as “Cross Hand”, aims at reducing the fat of the belly and enlarging the volume of inhalation of the lung. It is divided into two main parts.

Starting position: Stand upright, raise both arms upward until they reach a vertical position with fingers extended.

Movement 1: The palms of the hands are facing sideward. Straighten the elbows with effort. Place the wrist of the left hand in front of the right hand in the shape of a slant cross. When ready, count “one” and extend the trunk backward. Then bring the arms slowly down to the sides. Then raise both arms upward again, repeat the same movement for ten times. Breath in each time when counting. The muscle of the abdomen has been stretched and the volume of inhalation has been enlarged.

Movement 2: When finished doing the above-mentioned movement for ten time, raise both arms upward (same movement as described in movement 1) but this time place the wrist of the right hand in front of the left hand in the shape of a slant cross. When ready, count “one” and extend the trunk backward. This time, bring the arms down slowly not to both sides but in front of the chest. Then raise up the arms again and repeat the same movement for ten times.

By doing this exercise, the fat of the belly will be reduced as a result of the stretching of the trunk backward. Concurrently, the exercise can improve the elasticity of the joints of hands and the fingers. Besides, the bringing down of two arms to both sides and in front of the chest can bring some exercise to the joint of the arms and the shoulder. This can prevent rheumatism and the movement of contraction and expansion can strengthen the muscle of the chest and expedite the respiratory system. This posture shares the same theory with the posture “Liang Shou Qing Tian Li San Jiao” (兩手擎天理三焦) as practiced in Ba Duan Jian (八段錦). But this posture is more effective and beneficial to the joints of the fingers and the bones and muscles of the arm. Even if one suffers from rheumatism, this exercise can help to cure it.