少林功夫腿部基本功（腿功）：压腿(二)

Shaolin Kungfu basic leg skills (leg skills): leg stretching (Part 2)

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(二)

Henan Shaolin Temple Martial Arts School Martial Arts Training Leg Flexibility and Strength Kung Fu Basic Skills of Shaolin Kung Fu: Leg Stretching (Part 2)

4、侧低压腿：

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。左掌立于右肋下，右掌上架，左肩在前，上体有节奏地向前下方振压，用头或右手触及左脚尖。左右腿交替练习。

也可以让脚底靠住台阶或桩子等练习。

4. Side low pressure leg:

The right toe is abducted, the whole sole of the foot is on the ground, and 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, and the hip is sitting back. The left palm stands under the right rib, the right palm is on the shelf, the left shoulder is in front, the upper body is rhythmically vibrated and pressed forward and downward, and the head or right hand touches the left toe. Alternate between the left and right legs.

You can also practice with the sole of the foot against the steps or poles.

5、后低压腿：

两腿前后开立，前腿屈膝全蹲，后腿伸直，脚背着地，脚尖绷直，两手叉腰或扶前腿。左右腿交替练习。

5. Back low pressure leg:

Stand with your legs open, bend your front leg and squat, straighten your back leg, put your instep on the ground, stretch your toes, and put your hands on your waist or support your front leg. Alternate between left and right legs.

6、后中压腿：

背对约腰高的物体，右脚后举将脚背搁在物体上，脚背绷直，两手叉腰，上体有节奏地向后振压。左右腿交替练习。

6. Back-mid leg press:

Facing an object about waist-high, lift your right foot back and place the instep on the object, straighten the instep, put your hands on your hips, and rhythmically press your upper body backward. Alternate between left and right legs.

7、后高压腿：

背对较高的物体，右脚后举将脚背放在比肩高的物体上，脚面绷平，双手扶住木桩，扶的高度根据自己腿部柔韧的情况来决定，然后有节奏地向后振压。左右腿交替练习。

7. High-pressure back leg:

Facing a higher object, lift your right foot and place the instep on an object higher than your shoulder. Keep your foot flat and hold the wooden stake with both hands. The height depends on the flexibility of your legs. Then, vibrate and press backward rhythmically. Alternate between the left and right legs.

8、仆步压腿：

一腿屈膝全蹲，另一腿向侧面伸直，脚尖里扣，全脚掌着地；两手分别抓握两脚外侧，有节奏地向下增压数次，然后转压另一腿。左右腿交替练习。

8. Leg stretching: Bend one leg and squat, stretch the other leg to the side, toes inward, and the whole sole of the foot on the ground; grasp the outside of the two feet with both hands, press down rhythmically several times, and then turn to press the other leg. Alternate between the left and right legs.

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