Wai Zhuang – feet-twisting pole: Comprises two exercises: Da (big) Wai Zhuang and Xiao (small) Wai
Zhuang. Da Wai Zhuang uses both feet. The entire bottoms of the feet should keep contact with the
ground and the body turns almost 90 degrees. This exercise is good for developing coordination of the
waist and legs. Below figures show Da Wai Zhuang.
Xiao Wai Zhuang only the balls of the feet touch the ground and the body just turns slightly. Xiao Wai
Zhuang is good for developing coordination of the hips and ankles. Below figures show Xiaol Wai Zhuang.
Xiao Zhuan Zi – small drill: Turn body back and squat down: Turn the body and squat down as
through drilling into the ground. Xiao Zhuan ZI is good for developing strength and flexibly in the legs and
hips. Below figures show this skill.
Huo Yao – stretching waist: Turn the waist left and right pushing the right arms out to the left and
stamping out with the right foot and leg to the right. Huo Yao is good for developing coordination of the
waist with arms and legs, and also stretching the waist, arms, and legs. Below figure show this skill.
Ti Tui – front high kick: Kick the right leg at about a 45 degree-angle to the left. The support leg
slightly bent. This exercise will increase flexibility and strength for kicking ability. Below figures show
Chou Tui – Take leg out: Turn the body to the right and squat down in a cross-legged stance. Raise
the body and raise the right leg in front and setting it in back of the left leg, then squat down again.
When the right leg rises up, use the left hand to hit the top of that foot. Chou Tui is good for
developing flexibility and strength in the hips, the waist, and legs. Below figures show this skill.
Pan Tui – coiling up leg: Slightly turn the body to the left and suddenly turn to the right. At the same
time chop the left hand down and kick the right foot up fully bending the right knee. Pan Tui is good for
developing flexibility and strength to the hips, the waist, and legs. Figure 30 shows this skill.
Guo Tui – crossing over kick: Squat down and shift the weight to the left leg. Rise up the body and
kick the right leg to the front and left then sweep to the front and right, like crossing over something.
Guo Tui will increase kicking ability and flexibility in the hips. Below figures show this skill.
Yin Cheng Gong Fa Association North American Headquarters
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Empty Hand Practice Methods
For Basic Gongfu