少林功夫腿部基本功（腿功）：压腿(一)

Shaolin Kungfu basic leg skills (leg skills): leg stretching (I)

河南少林寺武校武术训练腿部的柔韧性和力量的功夫之少林功夫基本功：压腿(一)

Henan Shaolin Temple Martial Arts School Martial Arts Training Leg Flexibility and Strength Kung Fu Basic Skills of Shaolin Kung Fu: Leg Stretching (I)

压腿是将脚放在地上、平衡木上、桌凳面、墙、窗台等处，上体前俯下压，练习者通过压腿来拉长腿部韧带、肌肉、肌腱等，为练习腿法打下良好基础。

Leg stretching: Place your feet on the ground, balance beam, table, bench, wall, window sill, etc., bend forward and press down. Practitioners can stretch the leg ligaments, muscles, tendons, etc. by stretching their legs, laying a good foundation for practicing leg techniques.

1、正高中压腿：

将腿放在与腰同高或同肩高的物体上，脚尖勾起，髋部后坐，两掌心向下扶按膝关节，挺胸收腹，直背塌腰，用额头碰脚尖。也可以双手扳住脚尖，用额头强行碰撞。碰到脚尖也可稍停。

根据腿部韧带逐渐的拉长，前额接触脚停留的时间也长。额头碰到后，用下巴贴近脚尖，然后用下颌碰脚尖。左右脚互换练习。

1. Middle-length leg stretch:

Put your legs on an object at waist or shoulder height, curl your toes, sit back with your hips, press your knees with your palms facing down, straighten your chest and abdomen, straighten your back and bend your waist, and touch your toes with your forehead. You can also hold your toes with both hands and forcefully collide with your forehead. You can also pause after touching your toes.

As the leg ligaments gradually lengthen, the forehead stays in contact with your feet for a longer time. After the forehead touches the toes, bring your chin close to your toes, and then touch your toes with your chin. Alternate between left and right feet.

2、正低压腿：

右脚尖外展，全脚掌落地，右膝弯曲，左脚向前上一步，脚跟着地，脚尖勾起，膝关节充分伸直，向后坐髋，两手按压左膝关节，上体有节奏地向前下方振压。两腿交替练习。也可以让脚底靠在墙角或台阶等练习。其目的是进一步拉长小腿肌肉和韧带。

练习者双手抱住左脚。挺胸挺膝向下振压，用额头、鼻尖、嘴、下颌触脚尖。此动作称为“吻靴”。左右腿交替练习。

2. Positive low pressure leg:

The right toe is abducted, the whole sole of the foot is on the ground, the right knee is bent, the left foot steps forward, the heel is on the ground, the toes are hooked, the knee joint is fully straightened, the hip is sitting back, the left knee joint is pressed with both hands, and the upper body is vibrated and pressed forward and downward rhythmically. Alternate the two legs. You can also practice with the soles of the feet against the corners of the wall or steps. The purpose is to further lengthen the calf muscles and ligaments.

The practitioner holds the left foot with both hands. Lift the chest and knees and vibrate downward, and touch the toes with the forehead, nose tip, mouth, and chin. This action is called "kissing the boot". Alternate the left and right legs.

3、侧中、高压腿：

将左腿放至腰以上的物体上，脚尖勾起，右脚外展和左腿成90度或大于90度。用头的侧面碰脚尖，髋关节放开。左右腿交替练习。

也可以用右手抓住脚尖停留一段时间，左右腿互换练习。

3. Side mid-leg and high-pressure leg:

Put your left leg on an object above your waist, hook your toes, and abduct your right foot to form a 90-degree angle or greater than 90 degrees with your left leg. Touch your toes with the side of your head, and relax your hip joint. Alternate between the left and right legs.

You can also hold your toes with your right hand and hold for a while, and then alternate between the left and right legs.

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