第二十三式:跳大字

(對腸胃有益,增強消化能力)

這是一項節奏較快的運動,要求手腳一齊張開和一齊合攏,當手腳張開的時候,體態像一個「大」字似的,是以名為「跳大字」。

  1. 預備式: 雙腳立正身軀直立,雙掌垂下放於兩腿側,這個預備姿勢亦即「跳大字」的還原姿勢,即跳成大字形之後立即還原為預備式。
  2. 開始,叫「一」時,用腳尖輕鬆地躍起身軀,雙手同時向左右分開至平肩為止。雙腳躍起時同時與手向左右分開,於是姿勢即形成一個「大」字,隨即還原,雙腳躍起合攏成立正式,雙手立即垂下拍向左右腿側,「一」的動作包括一開一合,然後叫「二」,如上式跳起張開手足,手指伸直成掌形,掌心向地,跳十次,至「十」止。

西洋體操亦有類似的運動方式,名叫「開合跳」,但「開合跳」是雙掌向頭上伸直然後落下而不是「跳大字」。因此西洋體操的「開合跳」目的在擴充胸部增強肺的呼吸量,「跳大字」雙手平伸不過頭,張開雙手時雙腳躍起同時張開,目的在增加腸的蠕動而有助消化,運動的目的不同。不可將此式改為「開合跳」。初學者應注意這是屬於較為劇烈的運動,在躍起雙腿張開向兩旁落下時,不宜跳得過高,否則落下時因未習慣用雙腳支撐落下的衝力,膝關節易於扭傷,是以初學時先學張腿張手,不必要求躍起,等到熟習了,體力有了進步,膝關節和坐骨習慣了承受衝力,然後輕輕躍起來跳成大字形,合攏手腳時也輕輕躍起跳回原狀,這是最安全的方法。

事實上在做完二十一式「叉腰縮肚」和二十二式「平手踢腳」之後,初學者已覺有點吃力,再做「跳大字」時則已有點吃不消的感覺,這一連串的動作都是屬於鍛煉體力的運動,是以應該量力而為,不可強行要求自己,免致因體力不支而出意外。循序漸進是一切健身運動的守則,不要疏忽。

Posture 23: Bouncing up and down

The twenty-third posture of Luk Tung Kuen is known as “Bouncing up and down”. The speed of this movement is quite fast. The stretching out of the hand and the feet should be done simultaneously.

Starting position: Stand upright with arms at two sides. This is the preparatory posture.

Movement 1: When count “one”, bounce with the tiptoes and extend the arms horizontally with the feet apart at should width at the same time. Thus the body is in the form of the Chinese character “big” (大). Return back to the starting position. When count “two”, do the movement again. Do the whole movement for ten times.

Other exercises have similar posture known as “Open and Close Bounce”. But other exercise is to stretch the arm above the head and not to bounce up and down. Other exercise aims at extending the volume of the chest and strengthening the vital capacity if the lung. This bouncing up and down exercise aims at accelerating the movement of the intestines, thus improving the digestive system.

Beginners should note that this is a rather violent exercise. When bouncing up and down, it is not advisable for the beginners to bounce too high, otherwise one will hurt one’s joints. Beginners are advised to stretch the arms and feet at the very beginning without bouncing. When one get used to the movement, then once can try to bounce up and down.

Perhaps beginners may find it difficult in doing posture 21, 22 and 23 all at one time. They may feel exhausted. Therefore one should do what one is capable of and do not force oneself. Just proceed in an orderly way and step by step is enough.