二十四式太极拳Taiji is one of the Chinese Traditional martial ['mɑ:ʃəl] arts. Long long ago,it was designed as a unique and profound self-defense technique. As an ancient Kongfu, Taiji includes quan, sword, broadsword, spear, push-hand,et cetera. Especially push-hand is well known for its tactic ['tæktik] and technique, the powerful and aggressive opponent [ə'pəunənt] being defeated by a small clever attack or an abrupt explosive [ik'spl əusiv] power. As a typical artful Chinese Kongfu, hand push has been highly popular with the small and weak people.太极拳是中国传统武术之一, 是很久以前作为一种独特而高深的自卫方法诞生的。
作为一种古老的功夫,太极包括拳、剑、刀、枪、推手等。
尤其是推手,素以技巧闻名,强大有力的对手被小而巧妙的攻击或突然的爆发力所击败。
作为典型的技巧类的中国功夫,推手备受弱小者的青睐.Concentrating on correct posture and breathing control, Tai Chi's movements are fluid['flu(:)id], graceful and well balanced, promoting the complete harmony of body and mind. Tai Chi provides the mental relaxation[,ri:læk'seiʃən] and physical fitness so essential in our modern stress-filled lives.太极动作流畅、优雅、协调,它要求精力集中在正确的姿势和呼吸上,从而全面促进身心平衡。
在这个充满压力的现代社会，太极所带来的精神放松与身体健康显得尤为重要。
Tai Chi is an unusual form of martial arts whereby we believe inbuilding strength - mental and physical from within, softness is stronger than hardness, moving in a curve[kə:v] is better than a straight line, yielding is more efficient than confronting. It is especially different from western types of sports such as rugby['rʌɡbi] where the harder and quicker the better. Tai Chi is a sport that strengthens the body as well as the mind from within.太极是一项非同寻常的武术运动,它由内而外强健我们的身体和心灵。
在这项运动中，柔比刚更强，缠绕比直线运动更好，化力比正面冲突更有效。
和西方那些追求更快更强的运动如橄榄球不同，太极强调的是从内而外地强健我们的身体和心灵。
No matter you are young or aged, male or female, no matter strong or weak, slim or plump[plʌmp], you all can choose Taijiquan as your ideal physical exercise. When practicing it quietly and slowly, you can sense the existing of air and fully enjoy the aerobic[,eiə'rəubik] bath, meanwhile you can also feel all the movements like the rhythmically['riðmikli] uninterrupted waves. Taiji--- the world of Yin and Yang, the world of the nature and relaxation[ri:læk'seiʃən], will become your wholenew life style in the future.不管男女老少、强弱胖瘦，你都可以选择太极拳作为你理想的锻炼方法。
在安静舒缓的运动中，你能感知空气的存在，仿佛充分享受空气浴,同时你也能感觉到所有动作连绵不断，充满韵律。
太极--阴和阳的世界,自然和放松的世界,必将成为你未来崭新的生活方式。
第一式起势Starting Posture第二式左右野马分鬃Part the Wild Horse's Mane on Both Sides 第三式白鹤亮翅White Crane Spreads its Wings,第四式左右搂膝拗步Brush Knee and Twist Step on Both Sides , 第五式手挥琵琶Hold the Lute第六式倒卷肱Forearm Rollings on Both Sides第七式左揽雀尾Grasp the Bird's Tail-Left Side第八式右揽雀尾Grasp the Bird's Tail-Right Side第九式单鞭Single Whip ,第十式云手Cloud Hands第十一式单鞭Single Whip第十二式高探马High Pat on Horse第十三式右蹬脚Kick with Right Heel ,第十四式双峰贯耳Twin Peaks第十五式转身左蹬脚Turn and Kick with Left Heel,第十六式左下势独立Push Down and Stand on One Leg-Left Style 第十七式右下势独立Push Down and Stand on One Leg-Right Style 第十八式左右穿梭Work at Shuttles on Both Sides第十九式海底针Needle at Sea Bottom第二十式闪通臂Flash the Arms第二十一式转身搬拦捶Turning body, Pulling, Blocking and Pounding第二十二式如封似闭Apparent Close up第二十三式十字手Cross Hands第二十四式收势Closing Form1起势Beginning弯腿开步Bent knees, set legs apart. 吸气抬臂Inhale, raise arms （呼气）弯腿按掌Exhale, bent knees, lower arms, palms down2野马分鬃Part the Wild Horse's Mane on Both Side抱球收脚、转身上步、弓步分手Shape arms like carrying a ball, draw back the left feet Turn left, stretch the left feet forward Step into Gong Bu, set hands apart 后坐撇脚、抱球上步、弓步分手Move upper body backward like sitting on the right leg, rotate the left foot outward Set ball-arms, stretch the right leg forward Step into Gong Bu, set hands apart 后坐撇脚、抱球上步、弓步分手Move upper body backward like sitting on the left leg，Rotate the right foot outward, Set ball-arms, stretch the left leg forward Step into Gong Bu, Set hands apart3白鹤亮翅White Crane Spreads its Wings跟步抱球Take back the right leg, Set ball-arms 后坐右转Move upper body backward like sitting on the right leg, turn right 左转虚步Turn left, empty step 上下分手Set hands apart, lift the right hand, sink the left4左右搂膝拗步Sweep over Knee and Step Forward落脚摆臂、右转抡臂、抬臂抬脚、落脚曲臂、弓步搂推Set the right foot down, wave the arms, Turn right and wave arms again, Lift the right arm and left foot, Set the left foot, bend the right arm, Step into Gong Bu, push the right hand forward, and sweep the left hand over the left knee 后坐撇脚、左转抬臂、上步曲臂、弓步搂推Set the gravity center back on the right foot, turn the left foot outward Turn left, lift the left arm, Move forward, bend the left arm, Step into Gong Bu, push the left arm forward, sweep the right arm over the right knee；后坐撇脚、右转抬臂、上步曲臂、弓步搂推Set the gravity center back on the left foot, turn the right foot outward Turn right, lift the right arm,Move forward, bend the right arm, Step into Gong Bu, push the right arm forward, sweep the left arm over the left knee；5手挥琵琶Playing the lute跟步伸臂Move the right leg forward, stretch the left arm, 后坐搓手Set the gravity center back on the right foot, stretch the left arm forward; pull the right hand back to left elbow 虚步合抱Step into Xu Bu (left leg in empty toe stance), set arms like playing lute6倒卷肱Reverse Reeling Forearm右转展臂、眼看右后、卷肱回看、退步推掌Turn right, stretch the rightarm, Look back at the right hand, Bend the right arm, look forward Step backward, push the right arm forward；左转展臂、眼看左后、卷肱回看、退步推掌Turn left, stretch the left arm,Bend the left arm, look forward Step backward, push left arm forward；右转展臂、眼看右后、卷肱回看、退步推掌Turn right, stretch the right arm, Look back at the right hand, Bend the right arm, look forward Step backward, push the right arm forward；左转展臂、眼看左后、卷肱回看、退步推掌Turn left, stretch the left arm, Look back at the left hand, Bend the left arm, look forward Step backward, push left arm forward；7左揽雀尾Grasping the sparrow’s tail- left右转摆臂、抱球收脚、转身上步、弓步捧手、Turn right and swirl the arms. Wave arms like carrying a ball, move the left foot towards body. Lift the left leg towards left and set the left foot down. Step into Gong Bu, lift and stretch the left arm 伸臂下捋、搭手前挤、分手后引、弓步前按Move arms downward. Put the right hand on the left wrist, and push forward Separate the hands, and pull backward closer to body8右揽雀尾Grasping the sparrow’s tail-right后坐扣脚、Move the gravity center back to the right leg, turn the left foot inwards 转身摆臂、抱球收脚、转身上步、弓步捧手、Turn right and swirl the arms. Wave arms like carrying a ball, and move the right foottowards body. Lift the right leg towards right and set the right foot down. Step into Gong Bu, lift and stretch the left arm 伸臂下捋、搭手前挤、分手后引、弓步前按Move arms downward. Put the right hand on the left wrist, and push forward Separate the hands, and pull backward closer to body9单鞭Single Whip后坐扣脚、转腰摆臂、（左臂平、右臂下）左手翻掌、Move the gravity center back to the left leg, turn the right foot inwardsTurn the waist left, rotate the arms from right to left. (Wave arms across body, left arm at the chest level, right arm at DanTian (navel). Turn left palm down. 右云摆、缠腕刁手、转身上步、弓步推掌Rotate the arms from left side to the right side. Rotate the right wrist and hook the right hand Turn to left and step into Gong Bu Push left hand forward10.云手Wave Hands Like Clouds后坐扣脚、转腰下摆、松勾变掌、向左云摆、翻掌并步（1）Move the gravity ['ɡrævəti] center into the bent right leg, turn the left foot inwards Rotate the waist, move the left hand in downward arc Unfold the hook hand and rotate arms left-wards Turn over palms, move the right leg close to the left one (1) 向右云摆、翻掌开步、向左云摆、翻掌并步（2）Rotate arms right-wards, turn over palms, step the left leg far fromthe right one Rotate arms left-wards, turn over palms, step the right leg close to the left one. (2) 向右云摆、翻掌开步、向左云摆、翻掌并步（3）Rotate arms right-wards, turn over palms, step the left leg far from the right leg. Rotate arms left-wards, turn over palms, step the right leg close to the left leg. (3)11.单鞭Single Whip向右云摆、缠腕刁手、转身上步、弓步推掌Rotate the arms from left side to the right side Rotate the right wrist and hook the right hand Turn left and step into Gong Bu Push left hand forward12.高探马High Pat on Horse跟步翻掌、（眼看右后）曲臂后坐、虚步探掌Draw the right foot forward a half-step, the right hand changes from a beaked hand into an open hand, upward. (Eyes on right hand) Withdraw the right arm and move forward, set the gravity center on right leg Stop the right hand at face level, with the palm facing out and away Move the left hand in a downward arc to the DanTian(navel) level Unfold the left hand and stretch it forward, with the left leg in an empty heel stance13.右蹬脚kick with right heel穿掌抬脚Put the left hand above the right hand Lift the left leg andstep forward 撇脚架掌、分手绕环、Turn the left foot outwards, cross the hands at face level Swirl both arms outwards in a circle 搭手上步、Cross the left hand over the right hand Step the right leg forward to bring the right foot next to the left foot 举臂分手右蹬（右前30度）Lift both arms, push hands apart, and kick with right heel14.双峰贯耳struck opponent's ears with both fists垂落并手、Hang down the hands, and make parallel palms 落脚收掌、Land the right foot, and draw both hands back to waist （腰间变拳）弓步贯拳(Close the open hands into fists at waist) Step forward into Gong Bu, Circle the arms outwards Draw fists together at the head level and strike15.转身左蹬脚turn and kick with left heel后坐扣脚、Move the upper body back and turn the right foot inwards 转身摆臂、（松开右拳）Turn over180 degrees counterclockwise and wave the left arm, (loosen the right fist) 收脚搭手、举臂分手左蹬Take back the left foot and cross the right hand over the left at Dan Tjan level Lift both arms, and separate hands at face level, with left arm at front and right arm back at shoulder height Kick with the left heel16.左下势独立Left Snake Creeps Down & Golden Rooster Stands onOne Leg落脚内扣、重心左移Put down the left leg, and rotate the left foot towards inside Move the gravity center into the left leg. 左臂右摆、刁手靠掌ave the left arm towards right Hook the right hand and attach the left hand to the hook wrist 重心右移、左腿撤步Move the gravity center towards right and withdraw the left leg 下势穿掌、重心前移Creep down with palm thrust and move the gravity center forward 后扣翻勾、左脚撇正Turn the left foot inwards, Rotate the right hand and turn over the hook Rotate the left foot towards the front 独立挑掌Put up the right leg and stand on the left one Erect the right hand （左掌上抬下按）(Turn over the left hand and push it down.) （右臂前摆挑掌）(Rotate the right arm towards the front and erect the right palm erect the right hand)17.右下势独Right Snake Creeps Down & Golden Rooster Stands on One Leg右脚内扣、落左脚外Rotate the right foot inwards and land it outside the left one 重心右移、右臂左摆Move the gravity center towards right and rotate the right arm towards left 刁起左勾、靠上右掌Raise the left arm and hook the left hand Attach the right hand to the hooked wrist 重心左移、右腿撤步Move the gravity center towards left and withdraw the right leg 下势穿掌、重心前移Creep down with palmthrust and move the gravity center forward 后扣翻勾、右脚撇正Turn the left foot inwards Rotate the left hand and turn over the hook. Rotate the right foot towards the front. 独立挑掌Lift the left leg and stand on the right one Erect the left hand （右掌上抬下按）(Turn over the right hand and push it down.) （左臂前摆挑掌）(Rotate the left arm towards the front and erect the left hand)18.左右穿梭Fair Lady Weaves Shuttles左前30度、落脚抱球Land the left foot in the eleven o’clock direction and set ball-arms 右前30度、上步架推Turn the right leg towards the one o’clock direction Step into Gong Bu Move the gravity center into the right Set up the right arm and push the left hand out 后坐搂摆、右前抱球Move the gravity center back into the left leg. Rotate the left arm and set ball-arms 左前上步、弓步架推Land the left foot in the eleven o’clock direction with gravity center left side Step into Gong Bu Set up the left arm and push the right hand out19.海底针Needle at the Sea bottom跟进半步、后坐下摆Draw the right foot forward a half-step Set the gravity center back on the right leg, and swing the arms back towards right 抽手抬脚、虚步搂手插掌Draw the right hand, and lift the left foot Step into a left toe stance Sweep left hand over the left knee, andpoke the right one20闪通背Flashing the Arms Like a Fan搭手抬脚、落脚翻掌、弓步撑臂Attach the left hand inside the right wrist, and lift the left foot Set down the left foot, and turn right palm out Step into Gong Bu, and put up two arms （角度方位12点45分）Arms in shape of angle 12:45. （角度方位12点45分）21转身搬拦捶Deflect, Parry and Punch后坐扣脚、转身摆臂Set the gravity center back on the right leg, and turn the left foot Turn around and rotate both arms 收手收脚、落脚搬拳Draw back the arms and right leg Set the right foot down and set the right fist up 松拳翻转、左掌下左摆Unfold the fist, and rotate the left arm around 撇脚转腰、收手上步Turn the right foot outward, and turn the waist Draw back the right arm and step forward 挑掌落脚、弓步冲拳Erect the left hand and set down the left foot Step into Gong Bu, and punch22如封似闭Apparent Close up下滑前穿、分手翻掌后引、弓步前按Slide forward through right wrist Separate the two hands, turn both palms, and draw back Step forward into Gong Bu, and push23十字手cross hand后坐扣脚、转身摆臂、合抱中移Move the Gravity center backward, and turn the left foot inwards Turn right, and wave arms Embrace like carrying a ball, and move the gravity center back intermediately 调正右脚、中间搭手、举臂合脚Turn right foot forward, and attach the left hand on the right wrist, Lift both arms, and step both feet at shoulder width24收势Closing Form扣腕分手、弯腿下按Down turn the wrists, and separate both hands Bent legs and down push both hands 气沉丹田、并步直立Concentrate back to Dan Tjan, Attach both feet together and stand up练太极常用英语：抬头raise one’s head挺胸square one’s shoulders脚后跟着地heel touches the floor脚尖着地tiptoe touches the floor不要翘臀don’t raise the buttock伸腿kick the bucket伸直手臂straighten your arm曲肘bend your elbow推掌push palm。