Explanation of the Front, Side, Back Crossing Legs exercises.

Front, Side, Back Crossing Legs to Warm up and Stretch Muscle and Joints. Also used after leg rotations
The video has Chinese-English subtitles, below you can see the Chinese-English transcript as well.

Explanation of the Front, Side, Back Crossing Legs exercises.
The video has Chinese-English subtitles

HeJingHan BaguaQuan, Baguazhang and Yang style Taichiquan Teaching at Taiwan.
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[中華武育學會] 推敲太極拳/八卦盤龍
Instructor: https://www.facebook.com/hejinghan

Class location:

Taozuan, Nanchang Forest Sports Park

Class Schedule for Baqua quan application
Every Saturday 14:00
Class Schedule for Tai chi quan
Every Saturday
contact us via email: baguaquan.hun@gmail.com
info@baguaquanlessons.com

Class location:

Taozuan, Nanchang Forest Sports Park

Class Schedule for Baqua quan application
Every Saturday 14:00
Class Schedule for Tai chi quan
Every Saturday
contact us via email: baguaquan.hun@gmail.com
info@baguaquanlessons.com

Explanation of the Front, Side, Back Crossing Legs exercises Chinese – English transcript

0:00:00.520,0:00:03.371

這個鬆地踢哦，所以你踢起來啊，

Kick relaxedly, so when you kick,

0:00:03.643,0:00:07.927

你的這個腿啊，胯跟膝蓋要往外開。

the crotch and knee should turn outwards.

0:00:08.282,0:00:09.775

所以你如果是鬆的話，

So, if you keep it flexible,

0:00:09.775,0:00:13.525

髖關節在你外開的時候，踢起來的時候，它會翻。

the hip joint will turn outwards when kicking.

0:00:14.376,0:00:16.503

它會動啊，它會動。

It(hip joint) will move.

0:00:16.503,0:00:21.142

你如果用胯來抬腿的話呢，髖關節就不會動。

If you lift the leg with the crotch, the hip joint won’t move.

0:00:21.642,0:00:23.892

就不會動，它就死掉了。

It won’t move, and it’s dead.

0:00:23.892,0:00:26.071

曉得嗎？所以它要鬆掉。

Understand? So, it needs to be relaxed.

0:00:26.071,0:00:29.833

就是說，當我們在做這個的時候，它會在轉，它會轉。

That is, when doing this, it will turn.

0:00:30.093,0:00:30.960

它會轉。

It will turn.

0:00:32.901,0:00:36.568

所以這個是前面踢，就這樣踢。

So, kick forwards like this.

0:00:37.129,0:00:39.499

可以插腰啊，你可以手放在這邊。

You can put hands on the waist or here.

0:00:43.685,0:00:44.849

來，試試看。

Let’s try.

0:00:46.836,0:00:50.833

這裡盤腿，這個盤是當作動詞用。

The phrase Crossing Legs is an action.

0:00:50.833,0:00:56.063

一般我們講打坐那個叫盤腿嘛，盤坐那個盤腿。

Generally speaking, there is something called to sit with the legs crossed.

0:00:56.359,0:00:58.373

我們這裡的盤腿好像是什麼？

What’s the Crossing Legs we are talking about here?

0:00:58.373,0:01:04.051

好像你知道玩玉有叫盤玉的，玩玉的人啊。

It’s like, you know, people who are interested in jades will put the jade in the hand.

0:01:05.397,0:01:06.589

你們不懂啊？

Don’t you know this?

0:01:06.967,0:01:12.292

盤玉就是一塊玉拿來啊，它每天在手上面搓，那樣子叫做盤玉啊。

That means to rub the jade in the hand every day.

0:01:12.730,0:01:19.486

就是把人的溫度跟那個玉啊，做一個常常做一個摩擦。

Often rub the jade with the people’s body temperature.

0:01:19.486,0:01:24.149

那一塊玉就變得越來越潤，越潤。

The jade will get sleeker and sleeker.

0:01:24.409,0:01:28.658

所以這個盤是一個動詞，是一個動詞。

So, the word “cross” is a verb.

0:01:28.658,0:01:31.628

所以這種呢，我們叫做盤腿。

So, this is called the Crossing Legs.

0:01:32.077,0:01:34.895

有三個，剛才這個是第一個。

There are three of them and this is the first one.

0:01:34.966,0:01:40.421

那這個東西呢，在我們比方講，運動前，尤其是天冷的時候。

We can do this when, for example, before exercising, especially when it’s cold.

0:01:40.847,0:01:43.471

天冷的時候啊，腿比較硬了，僵硬。

When it is cold, legs are stiffer.

0:01:43.471,0:01:48.215

或者你們家有老人家，讓他扶到東西做。

Or, if there are elder people in your family, let them hold on something to do this.

0:01:49.119,0:01:55.261

扶到牆，扶到桌子，或扶到一個東西來做，慢慢做這個盤。

Hold on to the wall, table, or something else, and do the Crossin Legs slowly.

0:01:55.950,0:01:58.200

盤起來，這是前盤。

Have the legs crossed, and this is the Front Crossing Legs.

0:01:58.377,0:02:00.899

第二個側盤腿。

The second one is the Side Crossing Legs.

0:02:02.266,0:02:06.294

側盤腿呢，也是這個髖關節往這裡轉，往這裡轉。

Regarding Side Crossing Legs, it also needs to turn the hip joint. Turn it this way.

0:02:06.294,0:02:08.164

所以側盤腿是這樣子。

So, the Side Crossing Legs is like this.

0:02:10.544,0:02:12.096

這樣子，這樣子。

Like this.

0:02:12.746,0:02:16.346

很多人練…你看現在很多老同學練的這個側盤腿啊，

Many students do the Side Crossing Legs wrong;

0:02:16.346,0:02:21.456

都變成往後踢，這裡沒有轉，大腿根沒有轉。

they kick backwards without turning the root of the leg.

0:02:21.669,0:02:25.835

其實你用的是大腿根轉，是這個，是這個。

In fact, you need to do it with the root of the leg turned.

0:02:26.213,0:02:29.386

這個力量，這個力量踢，這個。

Kick with this force.

0:02:29.932,0:02:31.909

這個，你用的是這個。

You need to do it with this.

0:02:32.228,0:02:35.718

所以這個，這邊也是這個，用這個。

So, it is the same at the other side.

0:02:36.167,0:02:38.559

這個踢起來，所以是這樣的。

Kick like this.

0:02:39.468,0:02:43.333

所以踢的方向是這個往前的，往前踢的。

So, the direction of the leg is forward.

0:02:43.333,0:02:45.581

所以並不是腳跟往後踢。

It’s not to make the heel kick backwards.

0:02:45.936,0:02:49.794

是腳的外側往前方踢，是這樣子。

The outer side of the foot kicks forwards like this.

0:02:52.322,0:02:54.211

這個盤是這裡在轉。

Crossing Legs needs to make this turned.

0:02:54.424,0:02:59.735

剛才的胯，剛才前盤腿的胯是往這裡翻。

The Front Crossing Legs we just talked about makes the crotch turn this way.

0:03:00.492,0:03:02.719

是不是？你不要過中線嘛。

Isn’t it? Don’t cross the middle line.

0:03:02.719,0:03:08.148

現在的胯是往這裡翻，往內翻，側盤腿。

Now, the crotch turns inwards to do the Side Crossing Legs.

0:03:10.437,0:03:13.767

所以前盤再加上…你們試試看側盤。

So, there are Front Crossing Legs and Side Crossing Legs, and you guys may try.

0:03:13.767,0:03:16.618

你先做這個看看，先做這個。

Try to do this first.

0:03:17.419,0:03:20.136

大腿根轉，等一下，先不踢。

Turn the root of the leg, and don’t kick for now.

0:03:20.834,0:03:21.827

大腿根轉。

Turn the root of the leg.

0:03:23.368,0:03:23.951

轉。

Turn.

0:03:24.885,0:03:25.527

轉。

Turn.

0:03:26.177,0:03:26.792

轉。

Turn.

0:03:27.596,0:03:28.214

轉。

Turn.

0:03:28.736,0:03:32.049

對，身體…儘量不要用身體轉。

Yes. Try your best to not turn your body.

0:03:33.314,0:03:36.502

胯根，胯根轉。

Turn the root of the crotch.

0:03:37.614,0:03:38.278

轉。

Turn.

0:03:39.118,0:03:42.446

轉到大腿的儘量這一面朝內。

Do your best to turn the leg until this side is facing inwards.

0:03:42.446,0:03:42.946

轉。

Turn.

0:03:43.218,0:03:43.718

轉。

Turn.

0:03:44.073,0:03:48.594

轉，用這個力量，髖關節的力量。

Turn with the force of the hip joint.

0:03:48.594,0:03:52.368

髖關節的力量，腿都鬆的，用髖關節力。

The whole leg is relaxed and exert the force with the hip joint.

0:03:54.056,0:03:57.672

所以你等一下踢起來就是用這個力踢的，用這個力踢的。

So, when you kick, you kick with this force.

0:03:57.790,0:03:59.165

所以，你看，胯。

So, you may see. Crotch.

0:04:01.385,0:04:04.764

所以，手放這邊的話，你看它是這樣子的。

So, if the hands are here, it goes like this.

0:04:10.654,0:04:11.394

這樣子。

This.

0:04:12.306,0:04:15.642

來，試試看，這是側盤腿。

Ok. Try it. This is the Side Crossing Legs.

0:04:16.426,0:04:19.007

這個你用臀，你在用臀抬。

You lift with the butt.

0:04:19.007,0:04:21.303

你看，你看，有沒有？你看，有沒有？

See. Isn’t it like this?

0:04:22.169,0:04:24.000

不要用臀了，你不要用臀。

Stop lifting your butts.

0:04:25.184,0:04:26.250

不要用臀了。

Stop lifting your butts.

0:04:28.615,0:04:30.485

不要用臀，就是胯，就是胯。

Stop lifting your butts. It’s the crotch.

0:04:32.720,0:04:33.811

你在用臀啊。

You are doing it with your butts.

0:04:38.000,0:04:41.809

不要用臀，不要，不要用腰，就是胯。

Stop lifting butts or the waist. It’s the crotch.

0:04:44.931,0:04:46.446

你看，這邊。

See, here.

0:04:51.471,0:04:51.971

你看。

See.

0:04:53.473,0:04:54.716

鬆的，鬆的。

Relax.

0:05:00.996,0:05:01.674

你看。

See.

0:05:04.725,0:05:06.299

你那個是往後踢了。

You kick backwards.

0:05:06.938,0:05:09.377

你那個變成往後了。

What you do is kicking backwards.

0:05:17.746,0:05:18.246

來。

Come.

0:05:19.631,0:05:21.584

來，來，跟我，跟我。

Follow me.

0:05:22.175,0:05:24.506

來，跟我，跟我。

Follow me.

0:05:25.890,0:05:26.767

跟我。

Follow me.

0:05:41.182,0:05:43.229

往後用腳跟踢臀部

Kick backwards with your heel touching your butts.

0:05:43.729,0:05:48.640

左腳的腳跟踢右臀，右腳的腳跟踢左臀。

The left heel kicks the right butt, and the right heel kicks the left butt.

0:05:56.776,0:05:59.471

要踢到啊，要踢到。

Need to kick and touch it.

0:06:00.441,0:06:03.405

哎屁股小的就把屁股練大一點啊。

If your butts are small, train your butts to make them bigger.

0:06:05.688,0:06:09.192

要踢到喔，腳後跟踢到。

Make heels touch them(butts).

0:06:13.130,0:06:17.164

這個動作運動前，你可以做。

You may do this activity before exercising.

0:06:17.164,0:06:20.512

運動後，比方講你站馬步啊練低樁啊，

For example, if you practice Horse Stance or lower stances,

0:06:21.091,0:06:24.224

大腿的肌肉用的比較多，練完以後，

the muscle of laps is exerted a lot, so after practicing,

0:06:24.638,0:06:28.603

也用這個來盤，用這個把它再鬆開。

you can also do Crossing Legs to stretch and relax the muscle.

0:06:28.828,0:06:31.930

把關節，把肌肉都把它鬆開。

Stretch and make muscle along with joints relaxed.

0:06:32.462,0:06:36.133

所以這三個啊往外盤，它拉的是內，

So, among these three, if you kick outwards, it stretches the inner,

0:06:37.008,0:06:39.824

內側的筋，髖關節是往外翻。

the fascia from the inside, and the hip joint turns outwards.

0:06:40.155,0:06:49.357

那往側盤，側盤是旁邊的筋啊，你的髖關節是往內翻。

Side Crossing Legs work on the fascia by the side with the hip joints turned inwards.

0:06:49.771,0:06:54.268

後盤是拉的前面的筋跟膝蓋這個筋。

Back Crossing Legs stretches the fascia in the front and fascia of the knee.

0:06:55.064,0:06:59.869

這個筋、髖關節是往下壓的，往後、往下壓。

The fascia and the hip joints are pressed downwards and backwards.

0:07:00.082,0:07:03.111

壓的，正的。

Press it. Don’t tilt.

0:07:05.500,0:07:08.150

所以這三個可以常練習。

So, these three can be practiced a lot.

0:07:09.947,0:07:13.638

這三個常練，平常都可以練。

Practice these three often.

0:07:14.473,0:07:17.602

你平常自己呀不一定三個一起踢，

You don’t need to practice these three all at once;

0:07:17.602,0:07:21.766

你就踢幾個，踢三十秒。

you just practice some for thirty seconds.

0:07:22.570,0:07:24.000

三十秒都行。

It’s fine to just kick for thirty seconds.

0:07:25.407,0:07:27.029

所以今天跟你們講這三個。

So, these three are what I would like to tell you today.

0:07:27.029,0:07:30.779

我本來以為今天的天氣會蠻涼的。

I originally thought that the weather would be cold today.

0:07:32.210,0:07:34.990

所以這個尤其好是在天氣涼做。

It’s especially good to practice this when the weather is cold.

0:07:36.906,0:07:40.193

好，你們再練練，再揣摩。

Ok. You guys think about it and keep practicing.