［一、步法练习］ １．进步练习 （１）预备势：两脚并拢，身体自然站立，肩臂松垂，两手轻贴两腿外侧，头颈正直，两眼平视。要做到虚领顶劲，下颌微内收，舒胸展背，敛臀收腹，呼吸自然。（图１） （２）左脚外摆４５°，两手外旋沿身体两侧向上举至额前上方，掌心相对，掌指 [First, step-by-step exercises] 1. Progressive exercise (1) Prepared potential: feet close together, standing naturally, shoulder arm sagging, hands gently stick the outside of his legs, head and neck upright, his eyes flat. To do top-notch virtual collar, mandibular micro-adduction, chest stretch back, convergence hip abdomen, breathing naturally. (Figure 1) (2) left foot outside 45 °, both hands outwards along the body up to the forehead on both sides of the upper, palm relative, palm of the finger