第一式 起势 Commencing form
1. 两脚开立—Standing with feet apart
2. 两臂前举—Raising arms forward and upward
3. 屈膝按掌—Bend knees, push palms down
第二式 左右野马分鬃 Part the Wild Horse's Mane on Both Side
1. 抱球收脚—Hold ball, bring foot up inward
2. 转体迈步—Turn upper body, step out
3. 弓步分手—Bow stance, separating hands
4. 重心后移—Shifting body weight backward
5. 抱球跟脚—Hold ball, bring foot up forward
6. 转体迈步—Turn upper body, step out
7. 弓步分手—Bow stance, separating hands
8. 重心后移—Shifting body weight backward
9. 抱球跟脚—Hold ball, bring foot up forward
10. 转体迈步—Turn upper body, step out
11. 弓步分手—Bow stance, separating hands
第三式 白鹤亮翅 White Crane Spreads its Wings
1. 转身抱球—Turn upper body, hold ball
2. 跟步后坐—Rock back, bring foot up forward
3. 虚步分手—Empty stance, separating hands
第四式 左右搂膝拗步 Brush Knee and Twist Step on Both Side
1. 转体落手—Turn upper body, lower hand
2. 转体收脚—Turn upper body, bring foot up inward
3. 迈步屈肘—Step out and bend elbow
4. 弓步搂推—Bow stance, brushing push
5. 重心后移—Shifting body weight backward
6. 转体跟脚—Turn upper body, bring foot up forward
7. 迈步屈肘—Step out and bend elbow
8. 弓步搂推—Bow stance, brushing push
9. 重心后移—Shifting body weight backward
10. 转体跟脚—Turn upper body, bring foot up forward
11. 迈步屈肘—Step out and bend elbow
12. 弓步搂推—Bow stance, pushing push
第五式 手挥琵琶 Hand strums the lute
1. 跟步收手—Step up forward, draw hands back
2. 后坐挑掌—Rock back, and snap palm
3. 虚步合臂—Empty stance, holding arms
第六式 倒卷肱 Repulse the Monkey, both sides
1. 转身撤手—Turn upper body, withdraw hand
2. 提膝屈肘—Lift knee and bend elbow
3. 退步推掌—Step backward, push palm
4. 转体撤手—Turn upper body, withdraw hand
5. 提膝屈肘—Lift knee and bend elbow
6. 退步推掌—Step backward, push palm
7. 转体撤手—Turn upper body, withdraw hand
8. 提膝屈肘—Lift knee and bend elbow
9. 退步推掌—Step backward and push palm
10. 转体撤手—Turn upper body and withdraw hand
11. 提膝屈肘—Lift knee and bend elbow
12. 退步推掌—Step backward and pushing palm
第七式 左揽雀尾 Grasp the Bird's Tail, left side
1. 转体撤手—Turn upper body, withdraw hand
2. 转体抱球—Turn upper body, hold ball
3. 迈步分手—Step forward, separate hands
4. 弓步棚臂—Bow stance, warding off
5. 转体伸臂—Turn upper body, extend arm
6. 转体后捋—Turn upper body, Deflect backward
7. 转体搭手—Turn upper body, block
8. 弓步前挤—Bow stance, wringing forward
9. 后坐收掌—Rock back, withdraw palms
10. 弓步按掌—Bow stance, pushing palms
第八式 右揽雀尾 Grasp the Bird's Tail, right side
1. 转体扣脚—Turn upper body, turn toes inward
2. 抱球收脚—Hold ball, bring foot up inward
3. 迈步分手—Step out, separate hands
4. 弓步棚臂—Bow stance, warding off
5. 转体伸臂—Turn upper body, extend arms
6. 转体后捋—turn upper body, deflect backward
7. 转体搭手—Turn upper body, block
8. 弓步前挤—Bow stance, wringing forward
9. 后坐收掌—Rock backward, withdraw palms
10. 弓步按掌—Bow stance, pushing palms
第九式 单鞭 Single Whip ,
1. 转体扣脚—Turn upper body, turn toes inward
2. 勾手收脚—Hook hand, bring foot up inward
3. 转体迈步—Turn upper body, step out
4. 弓步推掌—Bow stance, pushing palms
第十式 云手 Wave Hands Like Clouds,
1. 转体云手—Turn upper body, waving hands
2. 云手收步—Wave hands, draw foot up inward
3. 云手出步—Wave hands, step aside
4. 云手收步—Wave hands, draw foot up inward
5. 云手出步—Wave hands, step aside
6. 云手收步—Wave hands, draw foot up inward
第十一式 单鞭 Single Whip ,
1. 转体勾手—Turn upper body, hook dand
2. 转体迈步—Turn upper body, step out
3. 弓步推掌—Bow stance, pushing hand forward
第十二式 高探马 High Pat on Horse ,
1. 跟步翻掌—Step forward, turn palms over
2. 虚步推掌—Empty stance, pressing hand forward
第十三式 右蹬脚 Kick with Right Heel ,
1. 穿掌提脚—Thrust palm, toes off the floor
2. 进步合抱—Step forward, hold arms
3. 提膝分手—Lift knee and separate hands
4. 蹬脚撑臂—Heel kick, arms apart
第十四式 双峰贯耳 Strike Opponent's Ears with Both Fists,
1. 收脚落手—Draw leg back, lower hands to the knee
2. 迈步握拳—Step out, change palms for fists
3. 弓步贯拳—Bow stance, striking
第十五式 转身左蹬脚 Turn and Kick with Left Heel,
1. 转体扣脚—Turn upper body, turn toes inward
2. 合抱收脚—Hold arms, bring foot up inward
3. 提膝分手—Lift knee and separate hands
4. 蹬脚撑臂—Kick with heel, separate arms
第十六式 左下独立式 Snake Creeps Down
1. 收腿勾手—Draw leg back, hook hand
2. 仆步穿掌—Crouch stance, threading palm
3. 弓步起身—Bow stance, standing up
4. 提膝挑掌—Lift knee and upturn palm
第十七式 右下独立式 Snake Creeps Down
1. 落脚勾手—Draw foot and hook hand
2. 仆步穿掌—Crouch stance, threading palm
3. 弓步起身—Bow stance, standing up
4. 提膝挑掌—Lift knee and upturn palm
第十八式 左右穿梭 Jade Lady Weaves Shuttles
1. 落脚转体—Drop foot, turn upper body
2. 抱球跟脚—Hold ball, bring foot up forward
3. 迈步分手—Step out, separate hands
4. 弓步推掌—Bow stance, pushing palms forward
5. 重心后移—Shifting body weight backward
6. 抱球跟脚—Hold ball, bring foot up forward
7. 迈步分手—Step out, separate hands
8. 弓步推掌—Bow stance, pushing palms
第十九式 海底针Pluck Needle from the Sea Bottom
1. 跟步提手—Bring foot up forward and hand upward
2. 虚步插掌—Empty stance, thrusting palm downward
第二十式 闪通臂 Flash the Arm
1. 提手收脚—Bring hands upward lift knee
2. 迈步分手—Step out and separate hands
3. 弓步推掌—Bow stance, blocking
第二十一式 转身搬拦捶 Turn, Deflect, Parry and Punch
1. 转体扣脚—Turn upper body, turn toes inward
2. 转身握拳—Turn upper boy, grip the fist
3. 撇脚搬拳—Step sideways, deflecting with fist
4. 转体旋臂—Turn upper body, twist arm
5. 进步拦掌—Step forward, parrying with fist
6. 弓步打拳—Bow stance, striking with fist
第二十二式 如封似闭 Apparent Close up
1. 穿掌交叉—Thrusting palms and crossing them
2. 后坐收掌—Rock back, drawing palms inward
3. 弓步按掌—Bow stance, pushing palms forward
第二十三式 十字手 Cross Hands
1. 转体扣脚—Turn upper body ,turn toes inward
2. 撇脚分手—Step sideways, separate hands
3. 坐腿扣脚—Rest on the leg, turn toes inward
4. 收脚合抱—Draw foot inward, cross arms
第二十四式 收势 Closing Form
1. 分手前撑—Holding arms and extending them forward
2. 两臂下落—Pushing arms downward
3. 收脚还原--Conclusion
（根据“简化太极拳二十四势分步自学法”（中英对照） 潘志伟、长爱武 编著 北京体育大学出版社 1992年版 整理）
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