十分钟学会少林拳（英文版）（附光盘） pdf epub mobi txt 电子书 下载 2025

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☆☆☆☆☆

周之华 编

图书标签:

• Shaolin Kung Fu
• Martial Arts
• Self-Defense
• Fitness
• Exercise
• DVD Included
• Instructional
• Beginner
• Chinese Martial Arts
• Health

出版社： 外文出版社

ISBN：9787119054612

版次：1

商品编码：10747973

包装：平装

开本：16开

出版时间：2009-08-01

用纸：胶版纸

页数：85

附件：光盘

内容简介

“十分钟学会中医推拿自我按摩”是一项实用性很强的选题，其重点放在“自我”上，即不明白中医推拿原理的外国读者，在看过本书以后也能针对自己的身体状况进行简单的自我按摩。具体内容包括：什么是中医推拿按摩、中医推拿按摩的起源与发展、推拿按摩的中医理论基础、中医推拿按摩的内容、中医推拿按摩的分类、中医推拿按摩的主要技术方法、中医推拿按摩对身体健康的作用等。

目录

What is Shaolin quan?
The international reputation of Shaolin martial arts
Shaolin quan in the south and the north
Integrating Chan with quart and understanding Chan through the practice of quan
Shaolin quart and health
The art and weapons of Shaolin quart
The basic movements of Shaolin quan
Points to remember when doing Shaolin quart
The dietary regimen of the Shaolin Temple

前言/序言

《Shaolin Ten-Minute Mastery: The Essential Guide》 (with accompanying CD) Unleash your inner warrior and discover the foundational power of Shaolin Kung Fu in this comprehensive, yet remarkably accessible, guide. Designed for the modern individual with limited time but boundless ambition, 《Shaolin Ten-Minute Mastery》 breaks down the intricate and potent principles of one of the world's most renowned martial arts into digestible, ten-minute learning modules. Whether you're a complete beginner seeking to build strength and discipline, or an experienced practitioner looking to refine your technique, this book offers a clear, structured path to understanding and internalizing Shaolin's core concepts. The philosophy behind Shaolin Kung Fu extends far beyond mere physical combat. It is a holistic system that cultivates mind, body, and spirit, fostering a profound connection between them. This guide will introduce you to that very essence, demonstrating how Shaolin's dynamic movements and rigorous training can transform not only your physical capabilities but also your mental fortitude and overall well-being. We delve into the historical and cultural significance of Shaolin, tracing its origins and understanding its evolution into the formidable martial art it is today. This historical context provides a rich backdrop, enhancing your appreciation for the depth and wisdom embedded within each technique. The book is meticulously structured to ensure a smooth learning curve. Each ten-minute segment focuses on a specific aspect of Shaolin training, ranging from fundamental stances and precise footwork to essential striking and defensive techniques. These modules are not isolated exercises; they are carefully sequenced to build upon each other, allowing you to progressively develop a solid foundation. You’ll learn the critical body mechanics that underpin Shaolin movements, understanding how to generate power, maintain balance, and execute techniques with efficiency and devastating accuracy. Our approach emphasizes practical application. You won't just be reading about techniques; you'll be guided through them. The accompanying CD serves as an invaluable visual companion, offering demonstrations by experienced instructors. This ensures that you can observe the correct form, understand the flow of movement, and hear the subtle nuances in vocalizations (kiai) that accompany powerful strikes. The CD allows you to practice alongside the experts, mirroring their movements and developing muscle memory through repetition. This multi-sensory learning experience is crucial for truly internalizing the art. Core Components of Shaolin Training Explored: Stances (Bu Fa): The bedrock of all Kung Fu, Shaolin stances are not just static positions but dynamic platforms for power generation and stability. You will learn the foundational stances such as the Horse Stance (Ma Bu), Bow Stance (Gong Bu), and Cat Stance (Mao Bu), understanding their purpose, proper alignment, and how to transition smoothly between them. The book details how to cultivate deep roots, develop strong legs, and maintain a stable center of gravity, which are essential for executing powerful techniques and absorbing strikes. Footwork (Xing Bu): Fluid and precise footwork is the engine of Shaolin. Beyond simply moving from point A to point B, Shaolin footwork is about evasion, attack, and maintaining optimal positioning. We will explore techniques for stepping, sliding, pivoting, and changing direction rapidly, all while maintaining balance and power. The importance of weight distribution and the connection between the feet and the entire body will be thoroughly explained. Hand Techniques (Shou Fa): Shaolin boasts an extensive repertoire of hand strikes. This guide will introduce you to the essential punches, blocks, and palm strikes, breaking down their mechanics into simple, repeatable actions. You will learn about the correct fist formation, the trajectory of strikes, and the application of force through the entire body, not just the arm. From the directness of the Straight Punch (Zhi Quan) to the defensive efficacy of the upward and downward blocks, each technique is presented with clear instructions and visual aids. Body Movement and Coordination: Shaolin is characterized by its harmonious integration of body parts. You will learn to generate power from your core, transferring it through your limbs with maximum efficiency. This involves understanding the role of hip rotation, shoulder movement, and spinal flexion in delivering strikes and executing defensive maneuvers. The book emphasizes the importance of a relaxed yet powerful body, allowing for agility and explosiveness. Basic Forms (Tao Lu) Introduction: While a comprehensive study of Shaolin forms is a lifelong pursuit, this guide provides a gentle introduction to the fundamental principles and sequences. You will learn simplified routines that encapsulate the core movements and fighting principles. These introductory forms are designed to be practiced within the ten-minute modules, allowing you to string together techniques and develop a sense of flow and combat application. The Benefits of Shaolin Kung Fu Training: The acquisition of Shaolin techniques offers a multitude of benefits that extend far beyond the martial arts itself: Enhanced Physical Fitness: Regular practice of Shaolin Kung Fu leads to significant improvements in strength, flexibility, stamina, coordination, and balance. The dynamic nature of the training provides a full-body workout that builds lean muscle, improves cardiovascular health, and increases overall physical resilience. Improved Mental Discipline and Focus: The rigorous training demands concentration and self-control. By learning to break down complex movements, memorize sequences, and maintain focus during practice, you cultivate sharper mental acuity, enhanced concentration, and the ability to remain calm under pressure. This translates directly into better performance in academic, professional, and personal pursuits. Increased Self-Confidence and Self-Esteem: Mastering new skills, especially those with a rich history and practical application, builds a profound sense of accomplishment. As your physical capabilities grow and your understanding of the art deepens, your self-confidence will soar, empowering you to face challenges with greater assurance. Stress Reduction and Emotional Regulation: The physical exertion and meditative aspects of Kung Fu practice are excellent ways to release pent-up tension and stress. The discipline required also helps in developing emotional resilience and the ability to manage your reactions to challenging situations. Holistic Well-being: Shaolin Kung Fu is more than just a fighting art; it is a path to self-discovery and holistic development. It encourages an understanding of your own strengths and limitations, fostering a balanced and healthy lifestyle. How to Use This Book and Accompanying CD Effectively: 《Shaolin Ten-Minute Mastery》 is designed to be your daily companion. Dedicate a short, consistent period each day to practice. Choose a quiet space where you can move freely. 1. Start with the Stances: Begin each practice session by warming up and then focusing on mastering the foundational stances. Ensure your posture is correct and feel the stability they provide. 2. Integrate Footwork: Once you are comfortable with the stances, begin to incorporate the footwork drills. Practice transitioning smoothly between stances. 3. Learn Hand Techniques: Introduce the hand strikes and blocks, focusing on correct form and power generation. 4. Combine Movements: Gradually begin to link stances, footwork, and hand techniques together. The CD will be invaluable here for observing the correct flow. 5. Practice the Mini-Forms: As you progress, begin practicing the simplified forms, applying all the elements you have learned. 6. Consistency is Key: The "ten-minute" aspect is intentional. It allows for daily engagement without feeling overwhelming. Even short, focused practice sessions yield significant results over time. 7. Listen to Your Body: While pushing your limits is part of the training, it’s crucial to listen to your body and avoid injury. Rest when needed and gradually increase the intensity as you become stronger. 8. Use the CD Actively: Don't just watch the CD. Mimic the movements, pay attention to the instructor's cues, and practice the techniques alongside them. Replay sections as many times as necessary. This book and its accompanying CD are an invitation to embark on a transformative journey. You will not only learn the practical skills of Shaolin Kung Fu but also gain a deeper understanding of self-discipline, perseverance, and the profound connection between physical prowess and mental clarity. Prepare to unlock your potential and discover the timeless wisdom of the Shaolin Temple, one ten-minute session at a time.

评分☆☆☆☆☆

这本书的装帧设计传递出一种严肃的治学态度，这让我对作者的背景产生了浓厚的兴趣。我猜想作者必定是深谙传统武术精髓，并且具备极强的教学经验和现代传播意识的人。我希望在书中能找到关于少林拳历史源流的简要介绍，哪怕只有短短的一页，也能帮助读者建立对所学内容的敬畏感和历史认同感。这本书如果只是堆砌招式，那和路边的健身手册无异；但如果它能在讲解招式的同时，穿插一些关于“习武心法”的论述，比如如何通过练拳来培养专注力、如何通过对身体的感知来达到“忘我”的境界，那么它就具备了超越普通武术入门书的价值。我期待它能点燃我对传统武学的热情，引导我走上一条更长远、更专注的习武之路，而不仅仅是满足那“十分钟”的好奇心。

评分☆☆☆☆☆

说实话，我对“十分钟学会”这种宣传语总是抱持着十二万分的怀疑态度，毕竟少林拳作为中华武术的瑰宝，其博大精深岂是一个小时甚至十分钟就能完全掌握的？但是，这本书的结构安排似乎另辟蹊径。我注意到目录中似乎将内容划分得极其细致，可能“十分钟”指的并不是“学会整套拳法”，而更像是“十分钟掌握一个核心理念”或者“十分钟理解一个基础桩法”。这种拆解式的教学法，反而让我感到踏实。我更看重的是它如何通过精炼的语言，将复杂的武术概念，例如“劲的蓄发”或是“步法的虚实转换”，用最直观、最容易被初学者理解的方式表达出来。如果它能做到这一点，那么这本书就成功了一半。我迫不及待地想看看，作者是如何在有限的篇幅内，做到既不失专业性，又能让一个完全没有武术基础的人快速上手，感受到传统武术的魅力和韵律的。

评分☆☆☆☆☆

这本书的封面设计实在太吸引人了，那种古朴又带着一丝现代感的字体搭配上一个极具动感的武术姿势剪影，让人忍不住想立刻翻开看看里面到底有什么乾坤。我原本以为这种“速成”类的武术书籍多少会有些敷衍，无非就是几个僵硬的招式图解，但当我拿到手后，那种厚重感和纸张的质感就让我感觉物超所值。 尤其是随书附带的光盘，光是包装就显得非常专业，不仅仅是简单的动作演示，我光是看了光盘封套上的文字介绍，就提到了“核心力场的构建与应用”，这可不是一般入门书籍会涉及的深度。我期待这本书能在最短的时间内，帮我建立起对少林拳基本功法的正确认知，而不是仅仅停留在表面模仿的层面。我希望它能像一个私教一样，用清晰的步骤和专业的术语引导我，让我明白每一个动作背后的发力原理和呼吸配合，这样才能真正为将来的深入学习打下坚实的基础。如果它真能做到十分钟内就让人领悟到某种精髓，那这本书的价值就难以估量了。

评分☆☆☆☆☆

我关注的重点在于它作为“英文版”的翻译质量。毕竟，要向国际受众清晰准确地传达东方武术中的诸多专有名词和意境，难度是极高的。一个不恰当的翻译可能就让“气沉丹田”变成一句莫名其妙的口号。我希望能看到译者在专业术语的选择上做足了功课，或许在脚注中提供了详细的中文解释，或者使用了国际武术界公认的音译和解释。如果这本书的英文表达流畅自然，能够准确地捕捉到少林拳强调的刚柔并济、内外兼修的哲学思想，那么它不仅仅是一本武术教材，更是一本文化交流的载体。我希望通过这本书，能够让那些对少林功夫充满好奇的外国朋友，真正领略到它超越肢体运动层面的深层文化内涵，而不是简单地把它当作一套花哨的格斗技巧来看待。

评分☆☆☆☆☆

从一个追求效率的现代人的角度来看，这本书提供的配套光盘才是重中之重。我实在无法想象，仅靠文字和静态图片就能学会需要精确时序和角度控制的拳法。我期望光盘里的影像内容是高清、多角度拍摄的，最好能有慢动作回放和关键节点放大的功能。更理想的情况是，光盘中能包含一套针对初学者的“基础动作分解练习”，而不是直接演示整套拳。比如，单独讲解一个“马步桩”的正确姿势，并从侧面、正面、俯视等多个角度展示重心、膝盖和腰胯的位置关系，并在演示者示范的同时，配合清晰的语音提示，指出常见的错误和如何自我修正。只有这样，附带的光盘才能真正成为我的“私人教练”，弥补了书本无法传达的动态细节。