十分鍾學會少林拳（英文版）（附光盤） pdf epub mobi txt 電子書 下載 2025

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☆☆☆☆☆

周之華 編

圖書標籤:

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

齣版社： 外文齣版社

ISBN：9787119054612

版次：1

商品編碼：10747973

包裝：平裝

開本：16開

齣版時間：2009-08-01

用紙：膠版紙

頁數：85

附件：光盤

內容簡介

“十分鍾學會中醫推拿自我按摩”是一項實用性很強的選題，其重點放在“自我”上，即不明白中醫推拿原理的外國讀者，在看過本書以後也能針對自己的身體狀況進行簡單的自我按摩。具體內容包括：什麼是中醫推拿按摩、中醫推拿按摩的起源與發展、推拿按摩的中醫理論基礎、中醫推拿按摩的內容、中醫推拿按摩的分類、中醫推拿按摩的主要技術方法、中醫推拿按摩對身體健康的作用等。

目錄

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.

評分☆☆☆☆☆

說實話，我對“十分鍾學會”這種宣傳語總是抱持著十二萬分的懷疑態度，畢竟少林拳作為中華武術的瑰寶，其博大精深豈是一個小時甚至十分鍾就能完全掌握的？但是，這本書的結構安排似乎另闢蹊徑。我注意到目錄中似乎將內容劃分得極其細緻，可能“十分鍾”指的並不是“學會整套拳法”，而更像是“十分鍾掌握一個核心理念”或者“十分鍾理解一個基礎樁法”。這種拆解式的教學法，反而讓我感到踏實。我更看重的是它如何通過精煉的語言，將復雜的武術概念，例如“勁的蓄發”或是“步法的虛實轉換”，用最直觀、最容易被初學者理解的方式錶達齣來。如果它能做到這一點，那麼這本書就成功瞭一半。我迫不及待地想看看，作者是如何在有限的篇幅內，做到既不失專業性，又能讓一個完全沒有武術基礎的人快速上手，感受到傳統武術的魅力和韻律的。

評分☆☆☆☆☆

這本書的裝幀設計傳遞齣一種嚴肅的治學態度，這讓我對作者的背景産生瞭濃厚的興趣。我猜想作者必定是深諳傳統武術精髓，並且具備極強的教學經驗和現代傳播意識的人。我希望在書中能找到關於少林拳曆史源流的簡要介紹，哪怕隻有短短的一頁，也能幫助讀者建立對所學內容的敬畏感和曆史認同感。這本書如果隻是堆砌招式，那和路邊的健身手冊無異；但如果它能在講解招式的同時，穿插一些關於“習武心法”的論述，比如如何通過練拳來培養專注力、如何通過對身體的感知來達到“忘我”的境界，那麼它就具備瞭超越普通武術入門書的價值。我期待它能點燃我對傳統武學的熱情，引導我走上一條更長遠、更專注的習武之路，而不僅僅是滿足那“十分鍾”的好奇心。

評分☆☆☆☆☆

我關注的重點在於它作為“英文版”的翻譯質量。畢竟，要嚮國際受眾清晰準確地傳達東方武術中的諸多專有名詞和意境，難度是極高的。一個不恰當的翻譯可能就讓“氣沉丹田”變成一句莫名其妙的口號。我希望能看到譯者在專業術語的選擇上做足瞭功課，或許在腳注中提供瞭詳細的中文解釋，或者使用瞭國際武術界公認的音譯和解釋。如果這本書的英文錶達流暢自然，能夠準確地捕捉到少林拳強調的剛柔並濟、內外兼修的哲學思想，那麼它不僅僅是一本武術教材，更是一本文化交流的載體。我希望通過這本書，能夠讓那些對少林功夫充滿好奇的外國朋友，真正領略到它超越肢體運動層麵的深層文化內涵，而不是簡單地把它當作一套花哨的格鬥技巧來看待。

評分☆☆☆☆☆

從一個追求效率的現代人的角度來看，這本書提供的配套光盤纔是重中之重。我實在無法想象，僅靠文字和靜態圖片就能學會需要精確時序和角度控製的拳法。我期望光盤裏的影像內容是高清、多角度拍攝的，最好能有慢動作迴放和關鍵節點放大的功能。更理想的情況是，光盤中能包含一套針對初學者的“基礎動作分解練習”，而不是直接演示整套拳。比如，單獨講解一個“馬步樁”的正確姿勢，並從側麵、正麵、俯視等多個角度展示重心、膝蓋和腰胯的位置關係，並在演示者示範的同時，配閤清晰的語音提示，指齣常見的錯誤和如何自我修正。隻有這樣，附帶的光盤纔能真正成為我的“私人教練”，彌補瞭書本無法傳達的動態細節。

評分☆☆☆☆☆

這本書的封麵設計實在太吸引人瞭，那種古樸又帶著一絲現代感的字體搭配上一個極具動感的武術姿勢剪影，讓人忍不住想立刻翻開看看裏麵到底有什麼乾坤。我原本以為這種“速成”類的武術書籍多少會有些敷衍，無非就是幾個僵硬的招式圖解，但當我拿到手後，那種厚重感和紙張的質感就讓我感覺物超所值。 尤其是隨書附帶的光盤，光是包裝就顯得非常專業，不僅僅是簡單的動作演示，我光是看瞭光盤封套上的文字介紹，就提到瞭“核心力場的構建與應用”，這可不是一般入門書籍會涉及的深度。我期待這本書能在最短的時間內，幫我建立起對少林拳基本功法的正確認知，而不是僅僅停留在錶麵模仿的層麵。我希望它能像一個私教一樣，用清晰的步驟和專業的術語引導我，讓我明白每一個動作背後的發力原理和呼吸配閤，這樣纔能真正為將來的深入學習打下堅實的基礎。如果它真能做到十分鍾內就讓人領悟到某種精髓，那這本書的價值就難以估量瞭。