1．集合！
Fall in！
2．立正！
Attention！
3．稍息！
Stand at ease！
4．向右/左看齐！
Eyes right/left！
5．向前看！
Eyes front！
6．向中看齐！
Guide center！
7．报数！
Count off！
8．靠拢！
Close！
9．散开！
Extend！
10．齐步走！
Quick step（march）！
11．便步走！
At ease march！
12．跑步！
On the double！
13．换步！
Change step！
14．还原！
As you were！
15．立定！
Halt！（Halt and freeze！）
16．起立！
Get up！
17．坐下！
Sit down！
18．解散！
Dismiss！
19．向后转！
About face（turn）！
20．向右/左转！
Right/Left face（turn）！
21．踏步，走！
Mark time，march！
22．出列！
Out of ranks！Fall out to me！
23．向前三步，走！
Three steps forward，march！
24．左/右为准！
Guide left/right！
25．以我为准！
Guide on me！
26．前后离开一步！
Open ranks！
27．向前靠拢！
Close ranks！
28．点名！
Roll call！
29．到！
Here！
30．蹲下！
Squat down！
31．站队！
Line up（Stand up in line）！
32．到上课时间了。
It's time for class．
33．现在，我们开始上课。
Now，let's begin our class．
Today，let's start the course of Basic Skills of Wushu．
35．现在，我们教学马步冲拳。请看完整的示范。
Now，let's learn“Punch Fist in Horse-ride Step”．Please watch the complete demonstration．
36．现在我们进行分解教学。
Now，let's start step by step．
37．再看一次。
Watch it again．
38．请跟我学。
Follow me，please．
39．请听口令做练习，一、二、三、四、五、六、七、八！
Please do exercise following the command．One，two，three，four，five，six，seven，eight！
40．重做一遍。
Once more．
41．好！今天我们的课就上到这里，同学们，再见！
OK，time is up．Goodbye，everyone！
42．今天，我们训练的主要内容：一是练习武术基本功；二是复习组合动作；三是整理放松。
Today，the main contents of our exercise are as follows：first，train the basic skills of Wushu；second，review the integrated movements；third，relaxing exercise．
43．现在，我们开始训练。
Now，let's begin．
44．首先，我们做准备活动。先做一般性准备活动，再做专项性准备活动。
Now，let's do warm-up exercise．First，we do the general warming-up；then，we do some special warm-up exercise．
45．请大家站成两排，我们做定位操练习。
Please stand in two lines；here comes orientation exercise．
46．请大家站成两路纵队，我们做行进间的联系。
Please stand in two rows；we are going to do marching forward．
47．下面，我们做踢腿练习。
Now let's do kicking exercise．
48．请大家一个接一个做练习。
Please do it one by one．
49．请大家跟着我做练习。
Please follow me．
50．请大家集体演练一遍。
Let's do it altogether．
51．下面，我们进行分组练习。第一组，练习“仆步抡拍”60个；第二组，练习“腾空飞脚”20个。
Next is group practice．For the first group，swing arms and pat floor in crouch step 60 times；for the second group，flying kick 20 times．
52．眼随右拳。
Eyes follow the right first．
53．外练筋骨皮，内练一口气。
Outside practises muscle skin，while inside practises one breath．
54．内外合一，神形兼备。
Pay attention to the unity of the insider and outside，spirit and form．
55．目视前方。
Eyes look ahead．
56．身体右转。
Turn the body to the right．
57．好，今天我们训练到此结束！再见！
Well，that is all for today．Bye-bye！
58．请保持你的……
please keep your．．．
59．头——竖直的
head—upright
60．眼睛——平视的
eyes—level
61．颈部——放松的
neck—loose
62．表情——放松的
expression—relaxed
63．肩——要沉
shoulder—down
64．肘——下坠
elbow—drop
65．掌——微含的
palm—curved
66．指——伸直的
finger—straight
67．膝关节——微屈
knee—bent
68．足——平的
feet—flat
69．舌——顶上腭
tongue—roof of mouth
70．心——静的
heart—quiet
71．神——内敛的
thoughts—inward
72．气——沉丹田
qi—to dantian
73．双眼平视。
Eyes look forward．
74．头顶保持正直。
Keep your head erect．
75．双脚开立，与肩同宽。
Stand with your feet，shoulder-width apart．
76．双臂自然垂于身体两侧。
Keep your arms placed naturally at your sides．
77．上体随着膝关节的弯曲和伸直自然上下起伏。
Gently bounce your upper body up and down，bending and straightening your knee joints continuously．
78．这个练习活动你所有的关节，做这个练习约10秒的时间。
This exercise warms up all your joints．Do this exercise for about 10 seconds．
79．前臂自然向上抬起，轻轻晃动手臂，放松手腕。
Raise your forearms up naturally and slightly shake your arms，loosening your wrist．
80．从左向右再从右向左转腰摆动手臂。
Swing your arms from side to side by turning your waist from the left to the right，and then from the right to the left．
81．不要让你的膝关节运动幅度过大。
Don't allow your knee joints to move much．
82．这个练习主要是放松你的上体。
This exercise is primarily for relaxing your upper body．
83．左右各做10次。
Do ten times on each side．
84．两臂向上拉伸超过头顶。
Stretch your arms over your head．
85．双臂交叉，向右屈体同时两臂向右振动。
Circle both arms to your right while bowing to your right and begin swinging your arms down．
86．重复5次练习然后换方向同样重复5次。
Repeat this exercise five times and then change direction for another five times．
87．双手放于腰上顺时针和逆时针各转20次。
Place your hands on your waist and move clockwise and anticlockwise for 20 times respectively．
88．做这个练习时，保持髋关节放松。
When doing this exercise，you should keep your hip joint relaxed．
89．双脚并立站立。
Stand with your feet together．
90．十指交叉，双手举过头顶。
Interlock your fingers and push both hands over your head．
91．慢慢向左转。
Slowly turn your body to your left．
92．身体正对前方，向右屈体。
Face front and bend your body to your right．
93．当你做拉伸和转体时，请特别注意你的脊柱。
Please pay special attention to your spine when stretching and rotating．
94．慢慢地放下手臂。
Slowly lower your arms down．
95．放低手臂时保持腿部直立。
Keep your legs straight as you lower your arms．
96．保持这种姿势数秒，接着上体左转。
Hold this position for a few seconds，and then turn your upper body to your left．
97．慢慢站起，膝盖微屈。
Slowly stand up，and bend your knees slightly．
98．把这个动作再重复2次。
Repeat this sequence two more times．
99．尽可能慢地做这个拉伸动作。
Do this stretch as slowly as possible．
100．右腿蹲下，左腿伸直。
Squat down with your right leg while keeping your left leg straight．
101．把右手放在右膝盖上，左手放在左膝盖上。
Put your right hand on your right knee and left hand on your left knee．(www.xing528.com)
102．保持这种姿势20秒，再屈另一个腿做20秒。
Hold this position for 20 seconds，and then squat on the other leg for another 20 seconds．
103．当做拉伸时，确保弯曲腿和脚的方向一致。
When doing this stretch，make sure that your bent leg is pointing in the same direction as your foot．
104．以弓步姿势站立开始。
Start by standing in a bow stance．
105．重心移至左脚。
Shift your weight to your left foot．
106．右脚外展约45度，左脚收回靠近右脚。
Turn your right foot out about 45 degrees and bring your left foot close to your right foot．
107．左脚前跨，脚后跟先着地。
Step forward with your left foot，touching down on your heel．
108．向前跨步时，确保你叉步的腿不要离你的右腿太远。
When stepping forward，make sure that you don't cross your legs by stepping too far to your right leg．
109．右脚后移，右脚掌先着地。
Step back with your right foot，touching down with the sole of your right foot first．
110．向左跨步，重心移至左脚，接着身体左转。
Step to your left，and then turn your body to your left leg while shifting your weight to your left foot．
111．移动右脚靠近左腿，距离约为6英寸。
Bring your right foot about 6 inches away from your left leg．
112．身体右转，接着左脚向左跨步。
Turn your body to your right and step to your left with your left foot．
113．向后转体，马步站立，面向前方，接着从头到尾重复此动作。
Turn your body back to face forward in a horse stance，and then repeat the exercise from the beginning to the end．
114．重心转移至左脚时，左脚内扣，右脚外撇。
Turn your left foot in and right foot out as you shift your weight back to your left foot．
115．右脚前跨一步，脚后跟先着地。
Step forward with your right foot，touching down with the heel of your right foot first．
116．重心前移成弓步。
Shift your weight forward into a bow stance．
117．手指向内微屈，手掌保持自然姿势。
The natural position of your palm is with your fingers slightly bent in．
118．张开手掌，手指弯曲，握在一起，大拇指放在中指的第二指关节上。
Open your palm，fold your fingers in one section at a time and place your thumb on the second finger joint．
119．保持手腕与指关节和前臂相平。
Keep your wrist even with your knuckle and forearm．
120．握拳时，应该握紧但不要僵硬。
When holding a fist，you should grip firmly，not grip tightly．
121．假设你的手中握的是一支易折断的铅笔芯，不要突发力。
Imagine that you have a fragile piece of pencil lead in your hand，and don't give sudden force．
122．如果你握得太紧，铅笔芯就会折断。
If you hold your fist too tight，you will break the pencil lead．
123．如果你握得太松，铅笔芯就会从你的手中落下。
If you hold it too loose，the pencil lead will fall out of your hand．
124．掌心向下，指根微含。
From an open palm facing down，squeeze the base of your thumb in slightly．
125．接着五指弯曲，捏在一起指向下方。
Then bent your five fingers，pinch together，and point to the bottom．
126．通过运动手指，你能达到活动关节的作用。
By moving your fingers individually，you exercise the joints in your hand．
127．起势和收势往往在同一个地方。
The commencing form and closing form are usually in the same place．
128．大部分重心移至右脚。
Shift most of your weight to your right foot．
129．以右脚脚掌和左脚脚后跟为轴向后转体。
Turn to your back，by pivoting on the sole of your right foot and the heel of your left foot．
130．右脚前跨一小步，接着左脚跟上一小步，左脚掌着地。
Take a small step forward with your right foot．Then the left foot follows up with a small step，touching down with the sole of your left foot．
131．同时，左手前推，右手收至于腰旁。
At the same time，thrust your left hand forward and bring your right hand next to your waist．
132．左脚回收至左后方，重心移到左脚，同时提右脚，脚后跟落地。与此同时，收回左掌，右掌前挑。
Step back to your back left corner with your left foot and shift your weight to it as you lift your right foot up and touch down with your heel．At the same time，pull your left palm back and extend your right palm forward．
133．练习太极拳之前，让我们做些简单的拉伸练习和热身运动。
Before we practise Taichi，let us do some simple stretch and warm-up exercise．
134．热身运动不仅可以活动身体，而且可以使大脑做好运动的准备。
Warm-up exercise is not only to get your physical body ready，but also to get your mind ready to exercise．
135．下面一系列的热身练习可以从身体上和心理上使你更好地进行太极拳训练。
The following series of warm-up exercise will prepare you physically and mentally for your Taichi training．
136．不能让你的上体前倾或者后仰，同时胸部要自然放松。
Don't allow your upper body to lean forward or backward．At the same time，your chest should be naturally relaxed．
137．确保你向前跨步时，双脚不在一条直线上。
Make sure that when you step forward，your feet are not in a straight line．
138．右脚向前半步。
Bring your right foot a half step forward．
139．身体微微左转，同时右手向前，双掌同时翻转，掌心相对（右掌向上，左掌向下）。
Turn your body slightly to your left while extending your right hand forward and rotating both palms until they face each other—the right palm faces up and the left palm faces down．
140．身体右转，右手抽至腰旁，左手弧形上摆直至掌心对着右方。
Turn your body to your right while lowering your right hand down to your waist and circling your left hand up with your palm facing to your right．
141．身体继续右转，眼睛看右掌。
Turn your body further to your right，and look at your right palm．
142．左脚轻抬，向前迈步，同时左掌经左膝搂过，右掌前推。
Lift your left foot up slightly and step forward，while beginning to brush your left palm across your left knee and extend your right palm．
143．重心移至左脚成弓步。
Shift your weight to your left foot into a bow stance．
144．右掌轻触左手腕，重心移至左脚，双掌同时前移。
Your right palm slightly touches your left wrist，and both palms extend forward，while shifting your weight to your left foot．
145．身体前方提起左脚，同时抬右掌于体前。
Lift your left foot up in front of you．At the same time，lift your right palm up in front of your body．
146．当你做这个动作时，假想你正在掷一个球。
As you do this movement，imagine that you are throwing a ball．
147．这个动作防止你膝盖扭转受伤。
This movement will prevent your knee from being torqued．
148．脚后跟不要离开地面，尽可能下蹲。做这个拉伸动作时可以脚尖向上。
Squat down as low as you can，without your heels leaving the floor．You can do this stretch with your toes pointing up．
149．尽可能想象并感受你的身体充满来自宇宙和太阳的能量。
Try to imagine and feel that your body is filled with energy from the universe and the sun．
150．每一次完成一个循环，要尽量放松你的关节、肌肉和身体的其他器官，包括头部、肩部、脖子、颈椎、肘部、髋部以及身体的内部器官。
Each time you complete a cycle，try to loosen up your joints，muscles and other organs in your body（including your head，shoulders，neck，spine，elbows，hips，and internal organs）．
151．拳自腰间旋转向前打出。
Turn your fist on the side of your waist and then thrust forwards．
152．由拳心向上转为拳眼向上。
Turn your fist from the fist center up to the fist eye up．
153．高不过肩，低不过胸。
Neither higher than your shoulders nor lower than your chests．
154．力达拳面。
Convey your strength to the surface of your fist．
155．搬拳。
Parry fist．
156．屈臂俯拳。
Bend your arm and make your fist downward．
157．自异侧而上。
Move from down to up on the other side．
158．以肘关节为轴，前臂翻至体前或体侧。
Make your elbow joint an axis and turn your forearm to the front side or the side of your body．
159．手臂呈弧形，腕与肩平。
Your arm is like an arc and your wrist is as high as your shoulders．
160．五指弯曲，拇指压于食指、中指第二指关节上，不可太紧或太松，拳面要平。
Curve five fingers．Put the thumb on the second knuckle of your index and middle fingers，neither too tight nor too loose．The surface of your fist should be flat．
161．五指自然舒展，掌心微含。
Stretch your five fingers naturally．The center of your palm is hollow．
162．五指第一指关节自然捏拢，屈腕使勾尖自然朝下，不可过于用力下勾。
Close the first knuckle of your five fingers together naturally．Bend your wrist so that the hook tip faces downwards naturally．Don't over bend your wrist．
163．双臂向下经两侧，臂内旋，向前上方弧形圈打，腕与耳同高。
Your fists sweep from the downward sides of your body．Turn arms inwards，sweep and punch forwards and upwards in a curve．Your wrists are as high as your ears．
164．单推掌
single palm pushing
165．臂由屈到伸，掌经耳旁、肩上，后臂内旋，立掌向前推出，腕与肩平，力达掌根。
Bend your arm and then stretch your arm．Push forward from your ear and upper shoulder．Your arm turns inwards．Stand your palm and push forwards．Your wrist should be as high as your shoulder．Convey your strength to the palm root．
166．单按推掌
single press and palm pushing
167．臂由屈到伸，掌自腰间立，掌向前按推。
Bend your arm and then stretch it．Stand your palm，press and push forwards from your waist．
168．双推掌
double palm pushing
169．臂由屈到伸，两掌自然立于胸前，同时向前按推，高不过肩，低不过胸，立达掌根。
Bend your arm and then stretch your arm．Stand your palms before your chests．Press and push simultaneously，neither higher than your shoulders nor lower than your chests．Convey your strength to the palm root．
170．搂掌
brush palm
171．掌自异侧经体前呈弧形下搂至膝外侧，落至胯旁。
Move your palm from the other side of your body，pass through the front side of your body to the outer side of your knee in a shape of an arc，and stop your palm beside your hip．
172．基本原则
basic principle
173．身体和精神完全放松
body＆mind completely relaxed
174．呼吸和动作协调一致
breath＆movement coordinate
175．运动舒展，不要紧张。
Move comfortably，and don't strain．
176．整体要开不要缩。
Open，and don't stretch．
177．注意力100%集中于动作。
Attention on movements．
178．当练习太极拳的时候，思想必须要安静下来，呼吸要缓慢、细长，和动作结合起来。
When practising Taichi，you must calm down your thoughts，and breathe deeply and slowly，combining with your movements．
179．头部保持正直，表情放松，眼睛外看但又不要特别专注于某物。
Your head is erect，expression relaxed，eyes looking out but not focused on anything in particular．
180．同学们，今天让我们来学习太极拳的基本动作。
Guys，let's learn Taichi basic movements today．
181．请听我的口令，前排侧平举，后排前平举，成体操队行散开。
Arms out and stand in lines as my follow，please．
182．在进行太极拳的套路之前，让我们做一下热身运动和呼吸练习。
Let's do some warm-up and breathing exercise before we start doing routine．
183．请注意你的身体姿势。
Please pay attention to your body posture．
184．太极拳对上肢部分的要求是沉肩、垂肘、坐腕、突掌并旋腕转膀。
Demands of Taichi for the upper limb are：drop your shoulders and elbows，wrists，and stick out your palms and twist your shoulders．
185．集体复习三遍、分组练习三遍、教学比赛一遍。
Three times for collective review，three times in groups，and teaching competition once．
186．下面的教学与训练内容，供教师和学习者参考。
The following teaching and training arrangements are for teachers'and learners'reference．
187．分段教学动作路线、方向、要点可采用分解、慢练的形式引导学员练习动作，掌握技术。
Section teaching，including the route of movement，direction，points can adopt step-by-step teaching and slow practising to help learners learn and master techniques．
188．初级棍术的演练要求是：动作快速勇猛，棍法干净利落，有“棍打一大片”的说法。
Primary cugdelplay requires practitioners to be quick and valorous，with the positions neat and determined，as a saying goes，“A stick sweeps a crowd．”
189．初级刀术的演练要求是：动作勇猛快速，刀法呼呼生风，气势咄咄逼人，有“刀如猛虎”之说。
Primary broadswordplay requires the practitioners to move swiftly，with the broadsword whirling in aggressive vigor，as a saying goes，“The knife is like a fierce tiger．”
190．完整示范法帮助学生建立一个整体的印象，使其对将要学习的动作有一个完整的认识。
A method of complete demonstration helps students establish a general impression and get a complete recognition of the whole set．
191．先学掌、拳、勾3种手形和手法，以及弓步、马步、仆步、虚步、歇步5种步形和步法的单个动作，然后再练习两个或两个以上的组合动作，并逐渐过渡到整套组合动作的练习。
First learn three hand forms and positions：palm，fist and hook forms，and five foot forms and positions：bow step，horse-ride step，crouch step，empty step and seated step．After mastering every single movement，learners can exercise a simple set of two movements or more，and gradually transmit to a set of combined movements．
192．待动作熟练后，可左右势互换，进行重复练习。
After having skillfully practised the movements，learners can practise alternately on the left side and the right side repeatedly．
193．分解是把动作难点、要点和动作路线、方向、力点交代清楚，使学生对所学动作有一个较深的认识。
Step-by-step teaching deals with difficult parts and key points，the route，directions and point of force in detail，and therefore，learners can get a rather deep understanding of the movements they are learning．
194．一般方法是：先示范，再分解教学，最后领做。
To be general，first demonstrate，then teach step by step，and at last lead learners to exercise．
195．你要尽量放松，释放身体和精神的所有压力。
You should try to relax，and release all tension within your body and mind．
196．所有的关节稍微弯曲。
Bend all joints slightly．
197．不要着急，尽量体会、享受、沉浸进去。
Don't hurry．Try to enjoy，feel and sink．
198．拳眼斜朝下，两臂呈弧形。
Fist-eyes are obliquely downward，and bend arms like arcs．
199．虎口呈弧形，手指既不可僵直也不可放松弯曲。
A part between the thumb and the index finger is like an arc．Your fingers are neither too stiff nor too loose and bent．
200．左脚后撤一步成弓步，掌心向下。
Withdraw your left foot back a step into a bow step and the palm is down．
201．劈掌时力达掌沿，冲拳时要与拧腰配合。
Cutting force should reach the palm edge．Punching the fist and twisting the waist should be done coordinately．
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