1．当前，武术的概念界定为：“武术是以技击动作为主要内容，以套路、格斗和功法练习为活动形式，注重内外兼修的中国传统体育项目。”
Nowadays，Wushu is generally defined as“a tradition Chinese sport focusing on the cultivation of physical health and spiritual power，and with combative movements as the main contents，and with taolu（routine），gedou（fighting）and gongfa（training skills）as the form of practice”．
2．中国武术将踢、打、摔、拿、击、刺等技击动作为素材，遵照攻守进退、动静疾徐、刚柔虚实等规律组成套路，以此来增强体质、培养意志、训练格斗技能。
Chinese Wushu takes kicking，punching，throwing，controlling，hitting，thrusting and other combative movements as its basic elements to strengthen the physique，cultivate the will，and train gedou skills．
3．中国武术按其价值功能可分为攻防技击类武术、艺术表现类武术和健身养生类武术。其运动形式有套路、搏斗、功力、养生等。
Chinese Wushu can be functionally divided into combative Wushu，artistic expression Wushu and fitness and health-keeping Wushu．Sports forms include routine，combating，skill，fitness building and so on．
4．套路运动有中国拳术、器械、对练、集体演练等运动形式。
Routine is in the form of Chinese boxing，weapon，sparring，group drilling and so on．
5．武术套路作为中国武术特有的表现形式之一，具有三个特点：一是民族性，二是技击性，三是艺术性。
Wushu routine，as one of the unique forms of Chinese Wushu，bears the following three features：nationality，attacking and artistry．
6．中国武术有着悠久的历史，它最初是中华民族的先民在与自然和社会环境进行斗争的过程中萌生出的一种本能的个体技击能力。
Chinese Wushu has a long history．Originally as an individual combative skill，it was developed by Chinese ancestors in their struggle against natural and social environments to survive．
7．中国武术体现出习武者的精、气、神，具有独特的民族精神和文化底蕴。
Chinese Wushu embodies the practitioners'essence，breath and spirit，with unique spirit and cultural deposits．
8．中国武术已经成为中华民族文化的象征，尤其是它的包容性更增添了其神秘感。
Chinese Wushu has become a token of Chinese culture，and especially its inclusiveness helps add a sense of mystery to it．
9．时至今日，中国武术已自成体系，不仅具有强身健体的作用，还有防身自卫的功能及其特有的审美价值，深受人们喜爱。
Up to now，Chinese Wushu has established a system of its own．It is very popular not only as an exercise for body fitness，but also for its function of self-defense and its distinctive aesthetic value．
10．武术是一种文化现象，它的形成与物质文明、精神文明的发展紧密相关，是人们在生产劳动和军事生活中逐渐形成的对社会观念、信仰的反映。
Wushu is a cultural phenomenon．It evolves alongside the developement of material and spiritual civilizations and mirrors social concepts and beliefs as they are gradually formed in people's work and military life．
11．作为一个整体意义上的文化形态，中国武术根植于中国传统文化之中。
As a cultural form in a whole sense，Chinese Wushu is rooted in the traditional Chinese culture．
12．今天，中国武术已经成为沟通中国和世界的友谊桥梁及传递友谊的纽带，成为世界更好了解中国的一个窗口。
Today Chinese Wushu has become a bridge of friendship linking China and the world and a bond of transferring friendship，and has served as a window through which the world can gain better understanding of China．
13．尤其是近30年来，中国武术已经发生了质的变化，已经完成了体育化、竞技化和国际化的改革。
Especially in the last three decades，significant progress has been made to transform Chinese Wushu into competitive sports and to popularize it on an international level．
14．在不同的历史时期，人们对武术的需求和认识不尽相同。
During different historical periods，people had different needs and perceptions of Wushu．
15．武术的内容、形式和价值功能的不断变化，以及不同的社会环境和认知水平差异等因素的存在，使得人们在对武术的概念定义时也出现了不同的表述。
Due to the constant change of content，form and value function of Wushu and the existence of factors like different social environments and people's cognitive levels，people have different expressions for the concept of Wushu．
Chinese Wushu has put great emphasis on the promotion of etiquette and morality．
17．武术谚语有“未曾学艺先学礼，未曾习武先习德”，充分显示了武德教化在武术传授过程中所表现出的道德上的文化特征。
As a Wushu proverb goes，“Learn morality before Wushu is ever learned，and acquire virtues before Wushu is ever acquired．”It shows that it is inherent in Wushu that Wushu ethics is placed at a central position in Wushu training．
18．中国武术始终把武德列为习武的先决条件。
Wushu ethics is the precondition to regulate practitioners'behavior．
19．可见武德是中国历代习武者的共同信仰和精神价值取向。
It is obvious that Wushu ethics is common faith and spiritual value orientation shared by Chinese Wushu practitioners from generation to generation．
20．武德在长期的历史积淀、传承之中已经同人们的生活方式、思维模式、行为准则、道德情操、审美情趣、处世态度和风俗习惯融为一体，成为中华民族伦理道德的重要组成部分。
In the long history of precipitation and inheritance，Wushu ethics has fused with people's lifestyle，mode of thinking，code of conduct，moral sentiment，aesthetic taste，attitude towards life，custom and habit．It has become an important integral part of Chinese ethics．
21．武术动作具有攻防技击性，它的技术来源于技击实践。
Wushu movements are characterized by attacking and defending．The skills come from its real combating．
22．武术正是具备了这样的特点和本质属性，才得以区别其他体育项目。
Characteristics and essential attributes of Wushu distinguish it from other sports．
23．武术的技击特点使武术形成了自己的完整技术体系。
Combative characteristics of Wushu enable it to form a complete skill system of its own．
24．作为中国武术特有的表现形式的武术套路，虽然拳种不同，风格各异，但都是以踢、打、摔、拿、击、刺等攻防技击动作构成套路的主要内容。
Routine，as a special form of Chinese Wushu，includes different sorts and styles，but all the sorts are in common in terms of combative movements for attacking and defending，such as kicking，punching，throwing，controlling，hitting，thrusting and so on．
25．表现攻与防的内在含义与精神是套路技术的核心。
The core of routine skills is to demonstrate the inner meaning and spirit of attacking and defending．
26．随着武术技术的发展，武术的本质特征——技击性有所减弱，但其仍将作为武术技术根本的特点长期存在。
With the development of Wushu skills，the essential characteristic of Wushu（attacking）has been weakened，but it will still exist in the long run as the fundamental feature of Wushu skills．
27．中国传统文化的最高价值原则是和谐统一，既讲究动作的形体规范，又要求精气神传意、内外合一的整体运动观，这是中国武术的一大特点。
The highest value principle of Chinese traditional culture lies in harmony and unity．Chinese Wushu emphasizes both standardized movements and the unity of body and spirit，which is one of the characteristics of Chinese Wushu．
28．注重个人身心动作的和谐，强调“内三合”和“外三合”，关于内外相合的理论在武术不同拳种中都曾有所提及，可以认为它是中国武术各拳种的一个共同要求。
The harmony of body and mind is a common requirement of various sorts of Chinese Wushu．The theories of Three Internal Harmonies and Three External Harmonies have been mentioned in different sorts of Quan．
29．所谓内，指人的精神、意识和气息的运行；所谓外，指人的手、眼、身、法、步的形体活动。
The“internal”refers to the circulation of spirit，consciousness and breath；the“external”means movements of hands，eyes，body，skills，steps．
30．不论是哪种拳种，套路在技术上都特别要求把内在的精气神与外在的形体动作紧密结合。
Regardless of any sort of Quan，routine technically requires a close combination of the inner spirit and the external body movements．
31．这一特点充分体现了武术作为一种文化形式，在长期的历史发展中备受中国古代哲学、医学、美学等方面的影响。
It fully reflects the fact that Wushu，as a cultural form，has been affected by ancient Chinese philosophy，medicine，aesthetics，etc．during its longterm development．
32．形神问题不仅是一个技术问题，还是中国传统文化特点在武术运动中的集中体现。
The unity of body and spirit is not only an issue of skills，but also epitomizes Chinese traditional culture in the form of Wushu．
33．武术的内容丰富，形式多样，分别适应不同年龄、性别、职业、体质的人的需要，人们可以根据自己的条件和兴趣加以选择。
Wushu is rich in content and it has many forms．It is suitable for people of different ages，genders，professions and health conditions respectively，and it is optional according to individual conditions and interests．
34．武术运动不受时间、季节、场地器材的限制，这给开展群众性体育活动创造了有利的条件。
Wushu is not restricted by time，season and facilities，which creates a favourable condition for people to practise Wushu．
35．这些武术动作对人体的反应速度、力量、灵巧、耐力等都有良好的促进作用。
These Wushu movements are beneficial to reaction velocity，strength，agility and endurance of human body．
36．不同的人可以根据个人的不同要求选择适合自己的项目进行练习，从而发挥武术的健身作用，达到增强体质的目的。
Different people can choose certain routine or Wushu styles according to their individual different requirements so as to play the role of Wushu fitness and achieve the purpose of strengthening the physique．
37．在武术创立之初，防身自卫就是其根本的目的。
Self-defence is Wushu's fundamental purpose since it came into being．
38．到了现代社会，武术的技击价值虽然已不是很突出，但由于我们在日常生活中还是会遇到一些危及自身和他人安全的情况，所以武术的技击价值依然不容忽视。
Even though Wushu's combative value has become less prominent in modern society，it can not be ignored since it is still possible that our personal safety and that of the others may be endangered in our daily life．
39．现今的搏斗运动虽然属于体育范畴，但其技术方法与实用技击术十分接近，绝大多数技术动作在实际搏斗中可直接运用。
The current fighting is classified as physical exercise，but the technical skills are quite close to practical combat and most technical actions can be directly applied in real fight．
40．人们可以通过套路动作练习掌握防身自卫的知识和方法，同时也可以提高必要的身体素质和对意外情况的应变能力。
Through routine movement exercise，people may have command of knowledge and methods of self-defense and meanwhile may strengthen necessary physical quality and the ability to cope with unexpected incidents．
41．“未曾习武先习德”说明武术练习历来十分重视武德教育。
“Acquire virtues before Wushu is ever acquired”indicates that Wushu ethnics education has always been emphasized during Wushu exercise．
42．武德可以理解为习武之人应具备的道德，是习武者把握社会、实现社会价值而建立的自我约束与自律精神体系。
Wushu ethnics can be understood as the virtue that Wushu practitioners are required to have．It refers to the spiritual system of self-control and selfdiscipline established by Wushu practitioners for the purpose of grasping society and realizing social value．
43．很显然武术在娱乐身心、增强交流及传播中国传统文化方面都具有非常重要的作用。
It is obvious that Wushu plays an important role in entertaining body and soul，strengthening communication and exchanging Chinese traditional culture．
44．同时，武术的练习过程需要吃苦耐劳和坚持不懈的精神。
Meanwhile，the exercise process of Wushu requires the spirit of endurance of hard work and perseverance．
45．中国政府一直不断地向国外派出武术队，积极开展武术国际交流和推广活动。
Chinese government has been sending Wushu teams to other countries constantly to actively carry out international exchange and promotion activities of Wushu．
46．自中华人民共和国成立以来，武术在学校教育中的作用越来越重要，在开展校园体育活动、丰富校园文化生活、增强学生体质方面都做出了很大的贡献。
Since the establishment of the People's Republic of China，Wushu has been playing a more and more important role in school education and has made a great contribution to developing campus physical activities，enriching campus culture and enhancing students'physique．
47．武术具有很高的观赏价值。
Wushu has high ornamental value．
48．各种武术活动，包括各种表演、比赛、训练等，都是以精神产品的形式为社会提供服务的。
All kinds of Wushu activities including various performances，competitions and trainings serve the society in the form of spiritual products．
49．通过习武的共同爱好，特别是随着我国的改革开放，国家间的交流越来越频繁。
Through the common interest of Wushu practice，especially the Reform and Opening-up Policy of our country，the contact between countries becomes more and more frequent．
50．这不仅有益于培养坚韧不拔、自强不息的意志，也是一种修身养性的重要手段，有益于人的全面发展。
It is not only beneficial to the cultivation of indomitableness and unremitting will，but also is an important way of morality cultivation．Wushu contributes to people's overall development．
51．越来越多的外国留学生来到中国学习武术。
More and more overseas students come to China to learn Wushu．
52．武术可以培养年轻人尊师重道、宽以待人、严于律己等高尚的道德情操。
Wushu helps young people cultivate the noble moral sentiment of respecting teachers and their teaching，being broad-minded towards others，and being strict with oneself．
53．武术在发展过程中其内容和形式已有了很大的变化。
The content and form of Wushu have changed a lot during its process of development．
54．功法运动是以单个运动动作为主进行练习，以达到健体或增强身体某方面机能的运动。
Gongfa focuses on single-movement practice to achieve physical fitness or strengthen certain function of the body．
55．不同拳种不仅有不同的拳术套路，也有不同的器械套路。
Different sorts of Quan not only have different Quanshu routines，but also have different weapon routines．
56．拳术是指徒手戏练的套路运动。
Quanshu refers to bare-handed routine movement．
57．拳术的种类很多，常见的有长拳、南拳、太极拳、形意拳、八卦掌、翻子拳、八极拳、少林拳、象形拳等。
Quanshu includes many types of exercises，such as Changquan，Nanquan，Taichiquan，Xingyiquan，Baguazhang，Fanziquan，Bajiquan，Shaolinquan，Xiangxingquan，etc．
58．对练是指在单练基础上，两人或两人以上，在预定条件下进行的假设性攻防练习形式。
Paired exercise refers to the forms of taolu in which two or more people exercise hypothetic attacking and defending under the prearranged conditions．
59．搏斗运动是两人在一定条件下按照一定的规则进行斗智、较力、较技的实战攻防技术，主要包括散打、推手和短兵。
Fighting refers to practical attack and defense technique between two people under certain conditions．Fighting includes：sanda（free bare-handed fight），tuishou（push hands）and duanbing（short weapons）．
60．武术拳种纷纭、流派众多。
There are diverse sorts of Quan with various schools．
61．据1979年全国武术收集并整理的资料显示，当时全国共有129个拳种，后来发展为131个。
National Wushu materials collected and arranged in 1979 showed that there were a total of 129 sorts of Quan throughout China and later were 131 sorts．
62．套路可分为单练、对练和集体演练。
Routine can be divided into single person exercise，paired exercise，and group performance．
63．对练包括徒手对练、器械对练和徒手与器械对练。
Paired exercise includes bare-handed fighting，weapon fighting and barehanded and weapon duel．
64．自中华人民共和国成立后，国家体育委员会把在群众中广泛流传的查、花、炮、洪、华、弹腿、少林拳等拳种，根据其共同的特点，综合整理创编了长拳。
Since the establishment of the People's Republic of China，in accordance with common characteristics，the State Sports Committee synthetically collated and created Changquan from sorts of Quan which are widespread among masses，such as Chaquan，Huaquan，Paoquan，Hongquan，Huaquan，Tantuiquan，Shaolinquan，etc．
65．长拳是在近几十年发展起来的，以套路为主的新拳种。
Changquan has been developed in recent decades which is a new sort of Quan with routine as the main form．
66．长拳的特点是：动作舒展大方、快速有力，节奏明显，并多起伏转折。
Characteristics of Changquan are：expansive and decent movements，speediness and power，obvious rhythm，as well as being rich in rising and turning．
67．长拳内容包括基本功、单练套路、对练套路等。
Contents of Changquan include basic skills，single-person routine and paired routine，etc．
68．长拳动作舒展，关节活动范围较大，对肌肉的弹性和韧带的柔韧性都有较高要求。
Movements of Changquan are expanded and stretched with a wide range of joint activities，which requires high flexibility of muscles and elasticity of ligaments．
69．长拳的手法，要迅疾、敏捷、有力，须拳如流星。
Hand techniques of Changquan shall be rapid，prompt and powerful．The fist shoots like the falling star．
70．长拳的眼法，要明快、锐利，须眼似电。
Eye techniques of Changquan require bright and sharp eyes．The eyes stare out like electricity．
71．眼法在长拳运动中不是单独活动的，眼必须随手动。
Eye techniques are not individually acted in Changquan．Eyes shall follow hands．
72．身法在长拳运动里，可分为内、转、展、缩、折、弯、俯、仰等。
In Changquan，the body movement techniques include：nei，zhuan，zhan，suo，zhe，wan，fu，yang and so on．
73．长拳的呼吸方法，除了沉之外，还有提、托、聚、沉四法。
Other than dropping breath，Changquan's ways for breathing also include raising，holding，collecting and dropping．
74．内三合是指心与意合，意与气合，气与力合；外三合指手与足合，肘与膝合，肩与胯合。
Three Internal Harmonies refers to the harmony of heart and mind，mind and qi，qi and force；Three External Harmonies refers to the harmony of hand and foot，elbow and knee，shoulder and hip．
75．“功”指的是力量、速度、耐力、灵敏等身体素质和运动的各种技巧。
The technique here refers to various skills in physical fitness（such as strength，speed，endurance，agility）and exercise．
76．长拳对踢、打、摔、拿四种技击法的运动方法要求非常严格。
Changquan has very strict requirements for the methods of such four combative skills：kicking，punching，throwing，and controlling．(www.xing528.com)
77．传统的“十二形”是：动如涛、静如岳、起如猿、落如鹊、立如鸡、站如松、转如轮、折如弓、轻如叶、重如铁、缓如鹰、快如风。
Traditional 12 postures of Changquan exercise：moving like waves，being still like a mountain，rising like a monkey，falling like a magpie，erecting like a rooster，standing like a pine，turning like a wheel，bending like a bow，being light like a leaf，being heavy like iron，being slow like an eagle，and being quick like wind．
78．长拳的精神，需要充沛、饱满。
The spirit of Changquan exercise needs to be energetic and full．
79．体松心静是太极拳的运动特点之一。
The relaxed body and quiet heart is one of the movement characteristics of Taichi．
80．体松是指在练拳时身体肌肉处于一种放松的状态，使身体自然舒展。
The relaxed body means that the body muscles are in a relaxing state during practice and the body is naturally stretched．
81．心静是指练拳时要排除一切杂念，注意力要集中。
The quiet heart means that you should get rid of all distractions and focus your attention．
82．柔的前提是要放松，在此基础上使两臂的姿势及运动路线保持弧形。
The premise of softness is to relax．On this basis，the posture of two arms and moving lines shall be maintained in a curve．
83．初学时要保持自然呼吸，练习到一定程度时，须将呼吸、意念相配合。
The breath of the beginners shall be natural．After some practice，the coordination of breath and mind is required．
84．道家是中国古老的哲学流派之一，它以阴阳学说为代表，表现为气的连贯流动。
Taoism is one of old philosophies of China represented by the yin and yang theory which expresses the continuous flow of qi．
85．刀是武术短兵器的一种，为“百兵之帅”，是中国最早和最普遍使用的兵器之一，它由古代兵器演变而来。
Knife known as the leader of weapons，is one of the earliest and most commonly used weapons in China which evolved from the ancient weapons．
86．枪由上古矛戈发展演变而成，宋代以后品种繁多。
Spear is evolved from the ancient lance．There have been various sorts since the Song Dynasty．
87．枪术的主要运动特点是力贯枪尖、翻转自如、灵活多变、节奏明快、变幻莫测。
The main movement characteristics of spear are force through spear tip，upside and down easily，flexible，fast-paced，unpredictable．
88．枪的构造特点决定了其自身的运动规律。
The spear's structural feature determines its own law of motion．
89．无极的概念通常和中国的阴阳概念联系在一起。
The notion of“supreme ultimate”is often associated with the Chinese concepts of yin and yang．
90．剑术带有几分文气、优雅，又被称为“百兵之秀”。
The swordsmanship has a sort of elegance and it is also known as the God of weapons．
91．太极拳的中心思想就是使气畅通于全身。
The central idea of Taichi is that we let qi flow throughout the whole body．
92．太极拳起源于武术，通过缓慢、柔和的动作及气息的调节达到增强体质的目的。
Derived from Wushu，Taichi is composed of slow and gentle movements，mediation of breathing to strengthen people's physique．
93．太极拳大概在公元19世纪开始在中国发展起来，它源于武术或者是徒手自卫防身的练习方法。
Taichi probably developed in China in the 19th century．It is derived from Wushu，or a practice for self-defense，usually without weapons．
94．太极拳是中国武术的一个重要部分，被称为哲拳。
Taichi is an important part of Chinese martial arts and is called philosophy boxing．
95．关于太极拳的起源有不同的说法。
There are different sayings about the origin of Taichi．
96．太极拳教练经常提醒人们在刚吃完饭或很劳累或思维很活跃时不要练习太极拳。
Taichi instructors often recommend that people not practise Taichi right after their dinner，or when they are very tired，or when they have an active mind．
97．太极拳以哲学思想为依据，提倡身、心、意的平衡。
Taichi，based on the philosophical ideas，advocates a balance of the body，mind and spirit．
98．练成太极拳的正确姿势，以及提高柔韧性和灵活性需要很长时间，所以不要感到气馁。
It takes a long time to perform the right posture of Taichi，and improve flexibility and agility，so don't get discouraged．
99．在美国，从健康的目的出发，太极拳早已经成为辅助治疗的一种方法。
In the United States，for the health purpose，Taichi has already been a method of adjuvant therapy．
100．太极拳是一项负荷较小，运动量适中，能增强体质，有助于放松身体和锻炼脑部的运动。
Taichi is a kind of lower-load，moderate exercise that improves physical quality，relaxes the body and exercises the mind．
Some Taichi movements are named for animals，such as White Crane Spread Its Wings．
102．除了动作，太极拳另外两个重要的要素就是呼吸和调节。
In addition to movement，two other important elements of Taichi are breath and mediation．
103．练习者相信太极拳的呼吸和调节有很多好处，比如，有利于内部器官的按摩和肺部气体的交换。
Practitioners believe that there are many benefits in Taichi breath and mediation，such as massaging the internal organs and the exchange of gas in the lungs．
104．太极拳的另一个理念就是阴阳之气应该保持平衡。
Another concept of Taichi is that the forces of yin and yang should be balanced．
105．在中国的哲学理念里，阴阳是（构成宇宙和任何事物对立统一的）两个方面。
In Chinese philosophy，yin and yang are two aspects that make up the universe and are of the unity of opposites in anything．
106．阴被认为有水的特质，比如，寒冷、黑暗、向内和向下，有柔的特性。
Yin is believed to have the qualities of water，such as coolness，darkness，and inward and downward directions，and to be in feminine．
107．阳被认为有火的特性，比如，热、光和向上、向外的动作，有刚的特性。
Yang is believed to have the qualities of fire，such as heat，light，and upward and outward movements，and to be in masculine．
108．根据这种理念，人们的阴阳之气只有保持平衡才能使身体健康，而太极就是维持这种平衡的一种练习。
According to this idea，people's yin and yang need to be in balance in order to be healthy，and Taichi is a practice that maintains this balance．
109．许多人练习太极拳的目的是为了健康，它在中国和其他许多国家被广泛练习。
Many people practise Taichi for the health purpose．Taichi is widely practised in China and in many other countries．
110．如果你练习太极拳的姿势不正确或者你过度练习，你的肌肉有可能酸痛或者扭伤。
If you don't position your body properly while practising Taichi or if you overdo practice，you may get sore muscles or sprains．
111．阴和阳就像黑暗和光明一样，是宇宙中对立又互相联系的两个方面。
Yin and yang are opposite and interrelated in the universe like darkness and light．
112．太极拳作为一种辅助治疗手段不能代替常规治疗或者是推迟治疗。
Taichi，as a method of adjuvant therapy，can not be used to replace conventional medical care or to delay medical care．
113．长拳的身法要柔韧、灵活、自如，须腰如蛇行。
The body movement techniques of Changquan should be pliable，flexible and smooth．The waist shall move like a snake．
114．很多人已经发现太极拳缓慢舒展的动作对于治疗包括头痛、高血压、关节炎、背痛、腕管综合征、消化和神经病症在内的健康问题都十分有效。
Many people have found that the slow and gentle movement of Taichi is an effective therapy for a wide range of health problems including headache，high blood pressure，arthritis，back pain，carpal tunnel syndrome，digestive and nervous disorders．
115．那些练习太极拳的人平衡能力和柔韧性都有所提高，呼吸系统、循环系统和淋巴系统都得到加强，同时练习太极拳能降低血压，减轻疼痛并能提高生活质量。
Those who practise Taichi are rewarded with improved balance and flexibility，superior breathing，stronger circulatory and lymphatic systems，and meanwhile Taichi exercise can reduce blood tension，relieve pain，and improve living quality．
116．缓慢、柔和的套路动作练习，使呼吸能力得到提高，从而使膈肌向外向下扩张，向内向上收缩。
The breathing ability promoted by the slow and gentle practice of routine causes the diaphragm to expand outwards and downwards and contract inwards and upwards．
117．从肺里呼出陈腐之气，吸进新鲜之气，增大肺的容量，拉伸肌肉，减轻压力，同时给全身提供新鲜的氧气和营养素。
Exhaling stale air from the lungs while inhaling a plentitude of fresh air increases lung capacity，stretches the muscles，and releases tension．At the same time，the entire body is supplied with fresh oxygen and nutrients．
118．太极拳的练习对人的健康非常有益。同时它还是一种精细的、复杂的、科学的防身自卫的方法。
The practice of Taichi is beneficial to people's health and it is also a subtle，sophisticated and scientific method of self-defense．
119．太极拳适合不同年龄段的人练习，同时对场地和器材也没有什么太高的要求，在世界上已经被人们广泛接受。
Taichi is suitable for people of all ages to practise and doesn't have a high requirement for field or equipment．It has a widespread reception in the world．
120．一套简化的太极拳，24个动作，按正常速度需要5～6分钟完成，动作缓慢但要连贯。
A set of simplified Taichi has 24 movements，which shall be finished between 5 and 6 minutes according to the normal speed．The movements should be slow but continuous．
121．太极拳可以在室内和室外相对较小的场地上练习。当你进行缓慢、放松的练习时，太极拳通过深而规律的呼吸再加上膈肌的收缩和舒张的复杂运动，对身体的肌肉和关节进行平衡训练。
Taichi can be practised in a relatively small area either indoors or outdoors．When performed in a slow and relaxed manner，Taichi offers a balanced drill for the body's muscles and joints through deep and regulated breath and the contraction and expansion of the diaphragm．
122．膈肌的轻柔运动按摩了肝脏和肠，而深呼吸又使得肺部的摄氧量比平时增加了许多。
This gentle movement of the diaphragm massages the liver and intestines．Deep breathing also promotes a greater intake of air into the lungs than usual．
123．手的运动使得练习的人可以专注于动作，从而达到心神宁静的状态。
The performance of the hand creates a tranquil state of mind through concentration on the movements．
124．胃部肌肉的练习在刺激消化、改善胃口的同时，还能预防便秘。
The exercise of stomach muscles will stimulate digestion，improve appetite and prevent constipation．
125．优美的太极拳动作可以使我们改变不良的姿势，使心态更加平和，不容易生气。
The graceful movements of Taichi can change our inappropriate gestures，making us more even-tempered and not easy to get angry．
126．太极这个术语指的是中国古代宇宙论中两个相反又相互作用的力（即阴和阳）的概念。
The term Taichi refers to the ancient Chinese cosmological concept of the interplay between two opposite yet interacted forces（yin and yang）as being the foundation of creation．
127．太极拳作为武术，它的基础原理就是以柔克刚。
Taichi as martial arts，is based on the principle of softness overcoming hardness．
128．四两拨千斤的功夫靠的不是蛮力，就像一个80多岁的人击败多人进攻不是靠他的速度一个道理。
Accomplishing a great task with little effort by clever maneuvers doesn't depend on brute strength，as a man in his eighties who is able to defend himself against multiple attackers doesn't rely upon his speed．
129．太极拳技术包括基本功练习、桩功练习、单个动作的重复练习、组合练习、功力练习、兵器练习、技术练习和多种两人训练。
Taichi techniques include basic exercise，stance keeping exercise，repetitive single movement exercise，linked form exercise，power exercise，weapon exercise，technique exercise and various kinds of two-person exercise．
130．训练练习可以分成两大类：单人练习和有伙伴的配合练习。
Training exercises can be divided into two broad categories：solo exercise and exercise which requires a partner．
131．初练者通常从基本的练习开始，包括正确的框架性动作和移动身体的正确方法、重心的转换、步法等。
A beginner usually begins with the basic exercises，including proper structural alignment and correct methods of moving the body，shifting the weight，stepping position，etc．
132．学生还将学习不同的站桩姿势，以便更利于基本动作的放松和调整以及站立冥想时的精神放松。
Students will learn different stance postures which is more beneficial to the relaxation and adjustment of the basic movements as well as a kind of mind relaxation while standing in deep thought．
133．全身都要处于一种动态的放松，以使全身的力量都通过手毫无阻滞地到达对手身上。
The entire body is held in a state of dynamic relaxation which allows the strength of the whole body to flow into the opponent without obstruction through the hand．
134．用蛮力或者用直力进攻对方都是严厉禁止的。
Opposing the opponent using brute strength or direct strength is strictly prohibited．
135．练习者必须要培养粘住对手、让对方发不出力并破坏对方平衡的能力。
One must cultivate the ability to stick to the opponent，smother his strength and destroy his balance．
136．“沾、连、粘、随”的技术在太极拳实战中非常重要。
The technique（sticking，adhering，continuing and following）is quite vital to the application of Taichi combat．
137．近年来现代太极拳在全世界越来越受欢迎，因为人们发现现代太极拳套路对调节心情、放松身体、减轻压力和整体提高健康非常有效果。
The modern routine of Taichi is becoming more and more popular worldwide in recent years because people have found it to be very conductive to calming the mind，relaxing the body，relieving stress，and improving one's health in general．
138．杨氏太极拳的特点是动作轻柔、连绵不断。
The Yang style Taichi is characterized by soft，smooth and flowing movements．
139．吴氏太极拳的特点是步法较高，动作紧凑，动作走弧形。
The Wu style Taichi features higher stances and compact，circular movements．
140．形意拳和八卦掌的加入使得孙氏太极拳有了不同的韵味。
The addition of Xingyiquan and Baguazhang gives the Sun style Taichi a different flavor．
141．太极拳的训练主要是为了放松、舒展身体。
The training of Taichi is mainly to relax and stretch the body．
142．当你和敌人战斗时，如果你能后发先至，你就会赢。
When you fight with your enemies，if you can reach first by striking after an opponent has struck，you will win．
143．“引进落空”类似于不要以力制力的原理。
“Falling into emptiness”is analogous to the principle of never using force against force．
144．粘连指的是你们两个人在运动时一直以柔和、不对抗的力贴着你的对手，不要分开。
Sticking and adhering refers to connecting with the opponent in a soft and non-confrontational manner and maintaining this connection as you both move．
145．相随也就是“舍己从人”，指的是要根据对手的运动和变化而不断变化以保持粘连。
Following refers to“giving up oneself and following the others”by continuously following the opponent's movement and changes in order to maintain your connection．
146．通常，太极拳高手都是通过上肢和手臂的接触来控制对手。
Most often，Taichi advanced fighters will control the opponent through contact with his arms and upper torso．
147．太极拳关于呼吸法的要求是：虚灵顶劲，气沉丹田。
Requirements of the breathing method of Taichi：be empty on the top of the head and qi sinks to dantian．
148．开始学习太极拳时一般宜用自然呼吸，不宜深呼吸。
It is appropriate to breath naturally instead of holding deep breath at the beginning of learning Taichi．
Taichi has its philosophical root in Taoism and is considered as one kind of inner-school boxing．
150．缓慢、柔和也是太极拳的特点。
Being slow and gentle are also the characteristics of Taichi．
151．太极拳利用的是内气，遵循柔能克刚的原理。
Taichi utilizes the internal qi，and follows the principle：softness can overcome strength．
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