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新手想要入门太极拳，一般建议从24式简化太极拳套路学起。当时全国一些名家编24式太极拳套路时，考虑了它的动作尽量符合人的运动生理，让人们既能得到锻炼又不易造成运动伤害。现在一起来看下太极拳入门24式教程吧。

拳法简介

二十四式简化太极拳是以杨式太极拳为基础，将重复动作与比较复杂的动作删去改编而成的。改编后的动作相对简单易学，式子较齐全，是目前普及较广泛的套路。全套共分8组，24个动作，所以又称为“二十四式太极拳”。

入门拳法教程

第一组

1、起势

动作要点：（一）左脚分开半步；（二）两手慢慢前平举与肩同高；（三）屈腿下蹲两手下落按到腹前。

2、左右野马分鬃

动作要点：

野马分鬃（一） ①转腰抱手收脚，两手上下合抱。②转身上步；③弓步分手，指尖与眼同高。

野马分鬃（二）①转腰撇脚；②抱手收脚，上手高与肩平，下手与腹平。③转腰上步向前迈出一步。④弓步分手，前手心斜向上与肩平，后手按在胯侧手心向下。

野马分鬃（三）①转腰撇脚；②抱手收脚；③转腰上步脚跟轻轻落地；④弓步分手，眼睛注视前手的指尖。

3、白鹤亮翅

动作要点：（一）向前抱手后脚跟半步，脚掌落地；（二）重心后移坐腿转腰分手；

（三）转向前方虚步亮掌，前脚脚掌虚点地面。

第二组

4、左右搂膝拗步

动作要点：

搂膝拗步（一）①右手前摆；②两手交叉抡摆，腰向右转前脚收回，手摆向侧后方；③上步屈臂收手到肩上；④弓步搂手推掌。

搂膝拗步（二）①轻轻地转腰撇脚；②摆手收脚，眼看后手与头同高； ③上步曲臂收手到肩上耳旁；④弓步搂推指尖与眼同高，推到中间轴线上。

搂膝拗步（三）①转腰撇脚；②摆手收脚；③上步屈臂；④弓步搂推。

5、手挥琵琶

动作要点：（一）后脚跟近半步；（二）重心后移，两手交错交换；（三）虚步合手两手成侧立掌。

第三组

6、左右倒卷肱

动作要点：

（一）①撤手转腰翻掌；②提脚退步，屈臂收手；③ 坐腿虚步推掌。

（二）①撤手转腰翻掌；②屈臂转腰提脚退步；③ 坐腿虚步推掌。

（三）（四）动作同（一）（二）

7、左揽雀尾

动作要点：（一）转腰分手；（二）抱手收脚，支撑困难时可脚尖点地；（三）转腰向前上步，脚跟先落地；（四）弓步棚手；（五）转腰摆臂两手送到前边去翻转，手心相对；（六）坐腿转腰后捋，两手摆到身体侧后方；（七）转身搭手仍转向正前方，右手心贴在腕关节内侧；（八）弓步前挤，两手两臂撑圆；（九）坐腿引手；（十）弓步前按，腕与肩高。

8、右揽雀尾

动作要点：（一）转身扣脚分手；（二）坐腿抱球收脚；（三）转身上步；（四）弓步棚手；（五）转腰摆臂两手送到前方，翻转相对；（六）坐腿转腰向下向后捋；（七）转腰两手合在胸前正向前方；（八）弓步前挤；（九）分手坐腿后引手，也叫后棚；（十）弓步向前推按。

第四组

9、单鞭

动作要点：（一）坐腿转身扣脚左云；（二）坐腿转腰向右云；（三）翻掌勾手收脚，勾尖向下，左手掌心向内；（四）转身上步；（五）弓腿翻掌推掌。

10、云手

动作要点：（一）坐腿转腰，左手下落向右云摆画弧，勾手分开；（二）转腰向左移动重心，两手交叉向左画弧，摆动到左侧后，翻掌收脚并步；（三）向右转，两手交叉向右摆动到右侧，翻掌出脚开步。；（四）转腰向左云到左侧后翻掌收脚并步；（五）转腰右云翻掌出脚开步；（六）转腰左云翻掌收脚并步，并步相距20厘米。

11、单鞭

动作要点：（一）转腰右云；（二）翻掌勾手提起左脚跟；（三）转身出脚上步；（四）弓步翻掌前推。

第五组

12、高探马

动作要点：（一）跟步翻掌，两手心向上；（二）坐腿屈臂收手；（三）虚步推掌，左手收到腹前。

13、右蹬脚

动作要点：（一）穿掌活步，脚尖脚跟向左侧移动；（二）落脚弓腿分手；（三）抱手收脚；（四）蹬脚分手，方向右前方30度。

14、双峰贯耳

动作要点：（一）收脚并手，两手翻转向上；（二）落脚收手，握拳；（三）弓步贯拳，弓腿和贯拳的方向右前方30度。

15、转身左蹬脚

动作要点：（一）坐腿转身，分手扣脚，眼看左手；（二）抱手，收脚重心后坐；（三）分手蹬脚，方向左前方30度。

第六组

16、左下势独立

动作要点：（一）收脚摆手提勾；（二）出脚落手；（三）仆步穿掌；（四）弓腿挑手；（五）独立挑掌，膝关节和肘关节上下相对，小腿自然下垂，脚尖脚面展平。

17、右下势独立

动作要点：（一）落脚转身，摆手提勾；（二）右腿向右侧伸出，右手微下沉；（三）仆步右穿掌，掌指向右侧，虎口向上掌心向前。

（四）弓腿挑掌起身，前脚尖外撇后脚尖内扣，重心前移，后手勾尖转向上；（五）独立挑掌，左手左腿一起向前上方提起，手是侧立掌，脚尖斜向下，右手按在体侧。

第七组

18、左右穿梭

动作要点：

（一）①向前落脚，脚跟着地脚尖外撇；②抱手收脚；③向右前方上步，脚跟落地两手分开；④弓步架推掌，方向右前方30度，右手举架在头的前上方。

（二）①撇脚落手转腰；②抱手收脚；③上步挫手；④弓步架推掌，方向左前方30度。

19、海底针

动作要点：（一）跟半步落在中线上；（二）坐腿转腰，提掌成侧掌提到肩上耳旁，左手落到腹前；（三）左脚前移半步成虚步，右掌向前下插掌，上体略向前倾。

20、闪通臂

动作要点：（一）上体立直提手收脚；（二）上步翻掌；（三）弓步推掌。

第八组

21、转身搬拦捶

动作要点：（一）转身扣脚摆手；（二）坐腿握拳，右拳停在腹前，拳心向下；（三）摆脚搬拳，搬到身前拳心向上，左掌按在体侧；（四）转身收脚摆手收拳；（五）上步拦掌拳收到腰间；（六）弓步打拳，拳心向左，拳眼向上。

22、如封似闭

动作要点：（一）穿手翻掌，翻转向上；（二）坐腿收引；（三）弓步前按。

23、十字手

动作要点：（一）转身扣脚；（二）弓步分手；（三）交叉搭手；（四）收脚合抱。

24、收式

动作要点：（一）翻掌分手；（二）垂臂落手；（三）并步还原。

注意事项

太极拳入门，最重要的是姿势正确，这一阶段的感觉是靠不住的。“感觉”不能作为检验自己功力的标准，感觉好，不代表练对了。初学者要把注意力放在“调身”上，把松肩、舒适、气顺等要领做对，做到可以无意为之，自然而然的程度才好。

第一点，心态上要保持轻轻松松。别把练功夫当负担，要玩而求之，这是太极拳入门的钥匙。大家要往轻松愉快里练，往神清气爽里练。刚开始诸事不问，累也不管，错也坚持，先在姿势大概正确的前提下保持时间。最起码冲到四十分钟，然后再往里面转。还有，这个阶段筋骨疲劳酸痛是很正常的！

第二点，颤抖是好事，出汗也是好事，不用担心。长辈说“出完大汗出臭汗，出完臭汗出细汗，出完细汗出香汗”。到了只细细出汗，但不疲不喘这样才算进门。刚开始大汗淋漓的关是一定要过的。

第三点，练习重心在前脚掌上。要保持下肢三节（胯、膝、踝）的弹性，千万不要把腿站死了。站满脚跟是其他训练体系的要领，后面的训练步骤有其特殊要求。

第四点，“松肩”，但“肩”的问题不要多问、也别多想，记着“松”这个大要领，先站去。松肩涉及的要素太多，很难说明白，但可以说其实就是耗的肌肉没劲了，筋就抻开了，筋一开就不用别人给讲了，自己就明白了。如果能把肩松下来，手就沉了，利用手的沉劲，进一步松肩，慢慢就把颈、背的筋腱抻开了，这样劲才能顺着脊椎沉下去。

%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"新手想要入门太极拳，一般建议从24式简化太极拳套路学起。当时全国一些名家编24式太极拳套路时，考虑了它的动作尽量符合人的运动生理，让人们既能得到锻炼又不易造成运动伤害。现在一起来看下太极拳入门24式教程吧。","id":""}],"text":"","id":"doxcniKSq08GcYyoOQjiVLmTFgg"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"拳法简介","id":""}],"text":"","id":"doxcnGucwEcCUA0u2CKz70plYth"},{"type":"paragraph","children":[{"type":"text","text":"二十四","id":""},{"type":"text","text":"式","id":""},{"type":"text","text":"简化太极拳是以杨式太极拳为基础，将重复动作与比较复杂的动作删去改编而成的。改编后的动作相对简单易学，式子较齐全，是目前普及较广泛的套路。全套共分8组，24个动作，所以又称为“二十四式太极拳”。","id":""}],"text":"","id":"doxcnIUUgUKoOq4OqOicj57eqCe"},{"type":"image","attrs":{"height":190,"note":[{"type":"text","text":"拳法简介","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/abc34763343f40da8f74514cce95bd88","width":342},"text":"","id":"doxcnOo4MOwasKgYykXmtv2Olsg"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"入门拳法教程","id":""}],"text":"","id":"doxcnyMYYyIYuMAIGa0Gh3SRH1e"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第一组","id":""}],"text":"","id":"doxcnaIUaQeKaKu22K0bdPsIe0e"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"1、起势","id":""}],"text":"","id":"doxcnS4kgeqwQuKAosxv8BNUtEb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）左脚分开半步；（二）两手慢慢前平举与肩同高；（三）屈腿下蹲两手下落按到腹前。","id":""}],"text":"","id":"doxcnya2QCqQoimgmYYCH35uPjb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"1、起势","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/be16c16e898f423d961e3581bac01c58","width":639},"text":"","id":"doxcnsSauUm46K42ye0aWNSBkcb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"2、左右野马分鬃","id":""}],"text":"","id":"doxcnWeIA6ceYeaCqUZA8ozFhgg"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：","id":""}],"text":"","id":"doxcnQkMO2AWUSMSSIxLzt7899f"},{"type":"paragraph","children":[{"type":"text","text":"野马分鬃（一） ①转腰抱手收脚，两手上下合抱。②转身上步；③弓步分手，指尖与眼同高。","id":""}],"text":"","id":"doxcnUACYqsAKM04iAB3xq28pqe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"2、左右野马分鬃","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/7c042456e4074665b551324e2bfced52","width":639},"text":"","id":"doxcn6GkSqAaWsegkOcrmSHIIje"},{"type":"paragraph","children":[{"type":"text","text":"野马分鬃（二）①转腰撇脚；②抱手收脚，上手高与肩平，下手与腹平。③转腰上步向前迈出一步。④弓步分手，前手心斜向上与肩平，后手按在胯侧手心向下。","id":""}],"text":"","id":"doxcnGkoqwKUkWUUqcjwHbWkUrg"},{"type":"image","attrs":{"height":299,"note":[{"type":"text","text":"2、左右野马分鬃","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/10aa063c47174591bf7dbd9b47992070","width":531},"text":"","id":"doxcnkQkYOGwq8gucMhS1UnXgxb"},{"type":"paragraph","children":[{"type":"text","text":"野马分鬃（三）①转腰撇脚；②抱手收脚；③转腰上步脚跟轻轻落地；④弓步分手，眼睛注视前手的指尖。","id":""}],"text":"","id":"doxcnokWm4kUeSGkY4nE36CH2Lh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"2、左右野马分鬃","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f89271a67ee049e3a986efe27b03d1bf","width":639},"text":"","id":"doxcniaseiGG6Ewg2Ef3Fsxagde"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"3、白鹤亮翅","id":""}],"text":"","id":"doxcnMQocqg6MmwEkuEcWO0R2Hf"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）向前抱手后脚跟半步，脚掌落地；（二）重心后移坐腿转腰分手；","id":""}],"text":"","id":"doxcnkAIKusGKWEkwkr0X4yMAqg"},{"type":"image","attrs":{"height":279,"note":[{"type":"text","text":"3、白鹤亮翅","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c768c020356a4bc0ac5828e87ce9c064","width":485},"text":"","id":"doxcnamkUuY8GwGSkI5u2PKSCvg"},{"type":"paragraph","children":[{"type":"text","text":"（三）转向前方虚步亮掌，前脚脚掌虚点地面。","id":""}],"text":"","id":"doxcneCgOgoikyKGkKkWa9Sc9Xf"},{"type":"image","attrs":{"height":316,"note":[{"type":"text","text":"3、白鹤亮翅","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8023b1dd04aa48e2904e0e5d12e3dfaa","width":548},"text":"","id":"doxcng2UKgakUoyU6MwfkmSXbFA"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第二组","id":""}],"text":"","id":"doxcnUwkgyi0KKUqMaon7fvwV2d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"4、左右搂膝拗步","id":""}],"text":"","id":"doxcnusECOU6OwWWSsqf2SM4U1e"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：","id":""}],"text":"","id":"doxcnKMogUqw0gMEOiQTqBQP3de"},{"type":"paragraph","children":[{"type":"text","text":"搂膝拗步（一）①右手前摆；②两手交叉抡摆，腰向右转前脚收回，手摆向侧后方；③上步屈臂收手到肩上；④弓步搂手推掌。","id":""}],"text":"","id":"doxcnY2Y4KKEmyqsmcq3dkuyH0E"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"4、左右搂膝拗步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/413e2d9708ac4f86b09c2163b38f5515","width":639},"text":"","id":"doxcnKGcAwMs0iK4WeYQDWAyXzh"},{"type":"paragraph","children":[{"type":"text","text":"搂膝拗步（二）①轻轻地转腰撇脚；②摆手收脚，眼看后手与头同高； ③上步曲臂收手到肩上耳旁；④弓步搂推指尖与眼同高，推到中间轴线上。","id":""}],"text":"","id":"doxcniU8qwOKgKY6euDIYZWtL7Y"},{"type":"image","attrs":{"height":316,"note":[{"type":"text","text":"4、左右搂膝拗步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/cfc8dc128ec042a3a802f661b2d2e905","width":562},"text":"","id":"doxcnesgSu22AwCW629zqCxUNhf"},{"type":"paragraph","children":[{"type":"text","text":"搂膝拗步（三）①转腰撇脚；②摆手收脚；③上步屈臂；④弓步搂推。","id":""}],"text":"","id":"doxcn2A8yM2OaW6cmAxpKwLxn7d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"4、左右搂膝拗步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/6b66e6fa314241c4be92678cf70aa71c","width":639},"text":"","id":"doxcnyuisuGesYEymUv9Zoih9Nf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"5、手挥琵琶","id":""}],"text":"","id":"doxcnAE88uYUWQWQUywpGfeDAob"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）后脚跟近半步；（二）重心后移，两手交错交换；（三）虚步合手两手成侧立掌。","id":""}],"text":"","id":"doxcneCciuwQo0kcGozzyjKHmjc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"5、手挥琵琶","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/52f912b5f6374c44b2066feff096748a","width":639},"text":"","id":"doxcn2Wk8w66YsW6KCuobVKPZrc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第三组","id":""}],"text":"","id":"doxcngSImOiMc84eYm0ZefPbjwg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"6、左右倒卷肱","id":""}],"text":"","id":"doxcnWSC4eueGucCk4I4sqbEJ4b"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：","id":""}],"text":"","id":"doxcnYM04GGGgkmi04Z1rQN2nMh"},{"type":"paragraph","children":[{"type":"text","text":"（一）①撤手转腰翻掌；②提脚退步，屈臂收手；③ 坐腿虚步推掌。","id":""}],"text":"","id":"doxcn8EIcWS028UySKguG5DEfme"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f473a48b059e4fc68d2bdc7250b8e612","width":639},"text":"","id":"doxcnQEWWa8Iia8wAMrEynpltNb"},{"type":"paragraph","children":[{"type":"text","text":"（二）①撤手转腰翻掌；②屈臂转腰提脚退步；③ 坐腿虚步推掌。","id":""}],"text":"","id":"doxcnwQ04K86Mei0oaIX8GqDHGf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f167f10563c44e2bbc651f65b67bb5cc","width":639},"text":"","id":"doxcna2YiCaeiGmQsSoq1kZrXFe"},{"type":"paragraph","children":[{"type":"text","text":"（三）（四）动作同（一）（二）","id":""}],"text":"","id":"doxcnMYgwYuOeWwyyqimYZyr1Ke"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"6、左右倒卷肱","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/872e5c09c4d74b0c8e18d81bae82b3f6","width":639},"text":"","id":"doxcnSoeyA0YC6s8O0KxGN5SMSe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"7、左揽雀尾","id":""}],"text":"","id":"doxcn0yIGSGM6cAkkMp0dkOa9ag"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）转腰分手；（二）抱手收脚，支撑困难时可脚尖点地；（三）转腰向前上步，脚跟先落地；（四）弓步棚手；（五）转腰摆臂两手送到前边去翻转，手心相对；（六）坐腿转腰后捋，两手摆到身体侧后方；（七）转身搭手仍转向正前方，右手心贴在腕关节内侧；（八）弓步前挤，两手两臂撑圆；（九）坐腿引手；（十）弓步前按，腕与肩高。","id":""}],"text":"","id":"doxcn68KYuOwgEOkOw9IC1azWyb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"7、左揽雀尾","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/fef754287d44405c9b3d1bb1051aca8a","width":639},"text":"","id":"doxcnE84IWS04E2uKyewTh1kchf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"8、右揽雀尾","id":""}],"text":"","id":"doxcngWioSw4meMasmg0OuNThCg"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）转身扣脚分手；（二）坐腿抱球收脚；（三）转身上步；（四）弓步棚手；（五）转腰摆臂两手送到前方，翻转相对；（六）坐腿转腰向下向后捋；（七）转腰两手合在胸前正向前方；（八）弓步前挤；（九）分手坐腿后引手，也叫后棚；（十）弓步向前推按。","id":""}],"text":"","id":"doxcniOSKeCIAouYCA9sDlLYuug"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"8、右揽雀尾","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/94ee5d095bf74e2c97d79d0edf19ab33","width":639},"text":"","id":"doxcniMSgUi0MGogKIxkPycQaDb"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第四组","id":""}],"text":"","id":"doxcnkKuSI8WIuAaKUlCJwObxOh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"9、单鞭","id":""}],"text":"","id":"doxcn8cm8YuIuIaIowXlbRletbe"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）坐腿转身扣脚左云；（二）坐腿转腰向右云；（三）翻掌勾手收脚，勾尖向下，左手掌心向内；（四）转身上步；（五）弓腿翻掌推掌。","id":""}],"text":"","id":"doxcnYYMgKgasS8YQqCAev20qKf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"9、单鞭","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/52fcab31aead4ee7b94e21b782c752f3","width":639},"text":"","id":"doxcnAumWWi2weyAYSWj9NE4v4d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"10、云手","id":""}],"text":"","id":"doxcnG20AoyEaGEq6YHEtXPlswd"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）坐腿转腰，左手下落向右云摆画弧，勾手分开；（二）转腰向左移动重心，两手交叉向左画弧，摆动到左侧后，翻掌收脚并步；（三）向右转，两手交叉向右摆动到右侧，翻掌出脚开步。；（四）转腰向左云到左侧后翻掌收脚并步；（五）转腰右云翻掌出脚开步；（六）转腰左云翻掌收脚并步，并步相距20厘米。","id":""}],"text":"","id":"doxcnguKEw4uiSua0cX8BUM9Yge"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"10、云手","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/cdb26df94be34aa6ae61f9b94da0911a","width":639},"text":"","id":"doxcngCMOoKOQI4y8eq5ZXBQJxc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"11、单鞭","id":""}],"text":"","id":"doxcn8GwCqiWiAA6qusqxBJmslb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）转腰右云；（二）翻掌勾手提起左脚跟；（三）转身出脚上步；（四）弓步翻掌前推。","id":""}],"text":"","id":"doxcnwa2kM4s46Gu8KOTVPKJgbh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"11、单鞭","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c754268735634df6a58d456ae345d633","width":639},"text":"","id":"doxcnomisCyqMussYuIgq7V8Pmd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第五组","id":""}],"text":"","id":"doxcnUWwUegusGkE4IhlG0XcKvd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"12、高探马","id":""}],"text":"","id":"doxcn8eEOiwggwOusktrgZEIsac"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）跟步翻掌，两手心向上；（二）坐腿屈臂收手；（三）虚步推掌，左手收到腹前。","id":""}],"text":"","id":"doxcnCky4gAY4WSc0U9EAs3Gdyb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"12、高探马","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0fd6992da58143968173838832ec9dbb","width":639},"text":"","id":"doxcnAEwcue8460sWqCgLDeAeMb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"13、右蹬脚","id":""}],"text":"","id":"doxcnWMYgAw4gCwCmslTDoz0pod"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）穿掌活步，脚尖脚跟向左侧移动；（二）落脚弓腿分手；（三）抱手收脚；（四）蹬脚分手，方向右前方30度。","id":""}],"text":"","id":"doxcn2Kc6QMsOsKA2gRgt1m3Emg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"13、右蹬脚","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/4018bcff1bd2430fa8eaf6a17f44d0ed","width":639},"text":"","id":"doxcnMmQ6iauEkaYqI7ZpPyDbcg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"14、双峰贯耳","id":""}],"text":"","id":"doxcnY8iSUMcu4YcWoJ6JC8GJtb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）收脚并手，两手翻转向上；（二）落脚收手，握拳；（三）弓步贯拳，弓腿和贯拳的方向右前方30度。","id":""}],"text":"","id":"doxcnQkqaQge24kKuo6qMPlLPko"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"14、双峰贯耳","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f8d221ce2df14d258a759c107c4bdb92","width":639},"text":"","id":"doxcnaCKmomweC2W0wDdn6AHmch"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"15、转身左蹬脚","id":""}],"text":"","id":"doxcnwQgG6eisaIkgIp1HXYcrgf"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）坐腿转身，分手扣脚，眼看左手；（二）抱手，收脚重心后坐；（三）分手蹬脚，方向左前方30度。","id":""}],"text":"","id":"doxcnkUeoGyW66W0UKw6hDG4Ude"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"15、转身左蹬脚","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8db3dc91d94945e6be8c8ad686f9b972","width":639},"text":"","id":"doxcn2kk0oksiWAkOMlI7th1N0f"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第六组","id":""}],"text":"","id":"doxcnugWwA0KqQAKiiOefUeedqg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"16、左下势独立","id":""}],"text":"","id":"doxcn4amAyuKK00GW2RIPQfxLFf"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）收脚摆手提勾；（二）出脚落手；（三）仆步穿掌；（四）弓腿挑手；（五）独立挑掌，膝关节和肘关节上下相对，小腿自然下垂，脚尖脚面展平。","id":""}],"text":"","id":"doxcngOWU28q0mOAegRu8eHD4He"},{"type":"image","attrs":{"height":282,"note":[{"type":"text","text":"16、左下势独立","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/16b71a6a06cc4791b57e02f1f8f23937","width":500},"text":"","id":"doxcnqSM0KaCe20eiQviNk03Pod"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"17、右下势独立","id":""}],"text":"","id":"doxcnOOiYi4CSGsAE81VyyVQ68c"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）落脚转身，摆手提勾；（二）右腿向右侧伸出，右手微下沉；（三）仆步右穿掌，掌指向右侧，虎口向上掌心向前。","id":""}],"text":"","id":"doxcnEym8aUOkYoqOENP8O6ifac"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"17、右下势独立","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/43bbf4e81b644981aee74b5198835e8e","width":639},"text":"","id":"doxcn4EiyYKC44YAWkBflLAlq3f"},{"type":"paragraph","children":[{"type":"text","text":"（四）弓腿挑掌起身，前脚尖外撇后脚尖内扣，重心前移，后手勾尖转向上；（五）独立挑掌，左手左腿一起向前上方提起，手是侧立掌，脚尖斜向下，右手按在体侧。","id":""}],"text":"","id":"doxcn0I846YQkgAIMnbezy6QApH"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"17、右下势独立","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/a24f54c517574fb9977667b554d3bd43","width":639},"text":"","id":"doxcn6gGyIQG42EuU8BAC0DvU1g"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第七组","id":""}],"text":"","id":"doxcnwgW2wiUUKIIKMRIJptVEsg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"18、左右穿梭","id":""}],"text":"","id":"doxcnEeUwCIGKUeqSErd5Nd9m9g"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：","id":""}],"text":"","id":"doxcnQy0goQCYm8OQMLlGLZgQQd"},{"type":"paragraph","children":[{"type":"text","text":"（一）①向前落脚，脚跟着地脚尖外撇；②抱手收脚；③向右前方上步，脚跟落地两手分开；④弓步架推掌，方向右前方30度，右手举架在头的前上方。","id":""}],"text":"","id":"doxcnswaA6O06owIGUHb1DNNuca"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18、左右穿梭","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0e9fd8c806934973bb36acf5fcd9951c","width":639},"text":"","id":"doxcnY46kqooMwE0ucjiMhA0sJg"},{"type":"paragraph","children":[{"type":"text","text":"（二）①撇脚落手转腰；②抱手收脚；③上步挫手；④弓步架推掌，方向左前方30度。","id":""}],"text":"","id":"doxcnEs2QCce2ug6uIvCF0zAUsh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18、左右穿梭","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d3986a623b6547e99c6b2ab335ab38ff","width":639},"text":"","id":"doxcnyAgYaskUq62yOMOa9mI8nb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"19、海底针","id":""}],"text":"","id":"doxcnOQaiQuySKYasqTn4oBf4mb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）跟半步落在中线上；（二）坐腿转腰，提掌成侧掌提到肩上耳旁，左手落到腹前；（三）左脚前移半步成虚步，右掌向前下插掌，上体略向前倾。","id":""}],"text":"","id":"doxcn2eo6cwcksYMo2t4o4r33cg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"19、海底针","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3d08f02f09e54c759314a2912fb0b04f","width":639},"text":"","id":"doxcn6g0ukOEIS2W2M5N0dPmnug"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"20、闪通臂","id":""}],"text":"","id":"doxcnYeIc4wQQCC00MJSFg11ORd"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）上体立直提手收脚；（二）上步翻掌；（三）弓步推掌。","id":""}],"text":"","id":"doxcno8yuQQoKI2AE6o8sN4TpTh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"20、闪通臂","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/352591aa28124cd7b1fd41fd6bb6995b","width":639},"text":"","id":"doxcnqQag2SkAqkAIoBkkOsKrEd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"第八组","id":""}],"text":"","id":"doxcno2q4YWWOkuoUK4HdTmwE3g"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"21、转身搬拦捶","id":""}],"text":"","id":"doxcnY0aasGYOcwEIOnRxl6KLYv"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）转身扣脚摆手；（二）坐腿握拳，右拳停在腹前，拳心向下；（三）摆脚搬拳，搬到身前拳心向上，左掌按在体侧；（四）转身收脚摆手收拳；（五）上步拦掌拳收到腰间；（六）弓步打拳，拳心向左，拳眼向上。","id":""}],"text":"","id":"doxcnug8EqOOgI8eoDtkBE7nkt9"},{"type":"image","attrs":{"height":226,"note":[{"type":"text","text":"21、转身搬拦捶","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/78aecb37911b4728b9c7d8dcdd4e7d08","width":401},"text":"","id":"doxcngGuAsmu04wCoqkx5fgzIXf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"22、如封似闭","id":""}],"text":"","id":"doxcnsYEQu0uKWEgMkP0jp2f7fg"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）穿手翻掌，翻转向上；（二）坐腿收引；（三）弓步前按。","id":""}],"text":"","id":"doxcnGk4eI8iU44eu4k9WNOz5ze"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"22、如封似闭","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/df55faa33f314adb9a36bff1da4c3ba7","width":639},"text":"","id":"doxcnM48YqokAsmysSASH3HTLOg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"23、十字手","id":""}],"text":"","id":"doxcnS8SSQau6oUIKUhA3uOUSxh"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）转身扣脚；（二）弓步分手；（三）交叉搭手；（四）收脚合抱。","id":""}],"text":"","id":"doxcnw22yC2WMokSgSa1c7G1HMh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"23、十字手","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/ee615b24ff284182bfd8835b3ef5f515","width":639},"text":"","id":"doxcnusugC8OgCKsuWRNEDZozdE"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"24、收式","id":""}],"text":"","id":"doxcnUeQm4YWKUA02W6bm0v6bKh"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：（一）翻掌分手；（二）垂臂落手；（三）并步还原。","id":""}],"text":"","id":"doxcngCuqugukyciGeOHLwxbMvb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"24、收式","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/22ef166ee1ae496a830d849881598d5f","width":639},"text":"","id":"doxcn0iIQqEQw2MWccfSRjKo4xd"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"注意事项","id":""}],"text":"","id":"doxcn2qoWwIiMm04muizdfdmrmh"},{"type":"paragraph","children":[{"type":"text","text":"太极拳入门，最重要的是姿势正确，这一阶段的感觉是靠不住的。“感觉”不能作为检验自己功力的标准，感觉好，不代表练对了。初学者要把注意力放在“调身”上，把松肩、舒适、气顺等要领做对，做到可以无意为之，自然而然的程度才好。","id":""}],"text":"","id":"doxcn6k4S8yag4YWEwvNtAVGNBb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第一点，心态上要保持轻轻松松。","id":""},{"type":"text","text":"别把练功夫当负担，要玩而求之，这是太极拳入门的钥匙。大家要往轻松愉快里练，往神清气爽里练。刚开始诸事不问，累也不管，错也坚持，先在姿势大概正确的前提下保持时间。最起码冲到四十分钟，然后再往里面转。还有，这个阶段筋骨疲劳酸痛是很正常的！","id":""}],"text":"","id":"doxcnmOKKAqq2AIqckt1tWEWqSg"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第二点，颤抖是好事，出汗也是好事，不用担心。","id":""},{"type":"text","text":"长辈说“出完大汗出臭汗，出完臭汗出细汗，出完细汗出香汗”。到了只细细出汗，但不疲不喘这样才算进门。刚开始大汗淋漓的关是一定要过的。","id":""}],"text":"","id":"doxcn8U4aGEUKWiIo1pGEIQkWDk"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第三点，练习重心在前脚掌上。","id":""},{"type":"text","text":"要保持下肢三节（胯、膝、踝）的弹性，千万不要把腿站死了。站满脚跟是其他训练体系的要领，后面的训练步骤有其特殊要求。","id":""}],"text":"","id":"doxcn4cKSWqkAi6Ki06We0pF91g"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"第四点，“松肩”，但“肩”的问题不要多问、也别多想，记着“松”这个大要领，先站去。","id":""},{"type":"text","text":"松肩涉及的要素太多，很难说明白，但可以说其实就是耗的肌肉没劲了，筋就抻开了，筋一开就不用别人给讲了，自己就明白了。如果能把肩松下来，手就沉了，利用手的沉劲，进一步松肩，慢慢就把颈、背的筋腱抻开了，这样劲才能顺着脊椎沉下去。","id":""}],"text":"","id":"doxcnMuqy4eAMmu8AEJCnRHqbGf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnSgqSOkisGmKCSAES2HCM2c"}]%3C%2Fhowto_content%3E

2. 索尼rx100能换镜头吗

不是微单，是卡片机。索尼RX100M3拥有专业技术，能将紧凑机身外型、内置可弹出OLED取景器、不妥协的品质、180°可翻折液晶屏、内置闪光灯组装成一个紧凑的整体的数码相机，而微单的定位于一种介于数码单反相机和卡片机之间的跨界产品，其结构上最主要的特点是没有反光镜和棱镜，可以更换镜头，“微单”是索尼公司的商标。而索尼的RX100M3是不能够更换镜头的卡片数码相机，所以索尼RX100M3不是微单。

3. 索尼rx100使用技巧

首先，在手机上安装PlayMemories Mobile的app；

其次，打开索尼黑卡RX100M4的WiFi功能，同时打开手机WiFi搜索选择相机，输入索尼黑卡RX100M4上显示的密码连接相机；

在索尼黑卡RX100M4上依次按MENU、“无线图标”、发送到手机、所需设置。如果在播放模式下按“发送到手机”按钮，会直接出现［发送到智能手机］的设置画面；

设置成功后，在手机上会显示索尼黑卡RX100M4的存储卡上的所有影像，选择上传即可。

4. rx100快门声音怎样关闭

应该是索尼相机的系统出现了故障，建议重启系统恢复出厂设置之后再进行拍照。

5. 索尼rx100镜头不停伸缩

镜头出现“无法识别”的提示是时候要维修了，一般有以下几点（看描述应该是第一种情况）：

1、相机的镜头受外力作用损坏，无法正常伸出，需要更换变形损坏的零件；

2、相机长时间使用镜头元件老化造成损坏，无法正常打开，需要更换相应的元件；

3、相机镜头活动部位磨损，影响镜头的正常使用，需要更换磨损的部位。

6. rx100快门

1、索尼RX100在正常状态下是安静的，嗡嗡作响是震动导致的，很多人称之为“黑卡震动门”；

2、“震动门”的表现形式是，机身持续轻微震动，震动程度可以用手感，凑近听有类似电机的嗡嗡声，半按快门键对焦或者不对焦时都可能出现，如果震动期间换取景角度，震动可能消失，有的用户则是时好时坏；

3、“震动门”是驱动镜片移位的马达质量不佳导致的；

4、建议楼主售后维修。

7. rx100镜头出不来

买G12G15还不如加几百买G1X，或者索尼NEX5R 16-50，或者索尼RX100，或者松下GF系列（这个合你预算！）。

这些比G12 G15好不是一星半点儿，是好出去一条街。G1X对焦慢底片比单反略小，NEX底片跟单反一样大，RX100和GF（GF3 GF5）对焦都特别快，底片比G1X还小些，但也比G12G15大好多。RX100镜头不错。

8. rx100 拆解

可能是系统问题

1、建议备份好所有手机上的重要资料，比如短信，电话薄，相片，视频等，然后将手机恢复至出厂设置。

2、如果手机已经root，可能是误删了系统文件，导致相机无法使用，只有重刷系统了。

3、前两种排除了的话，就是摄像头的的问题，需要去维修中心修理了。

9. rx100镜头不能回位修复

汽车方向不回位是什么原因造成的：方向盘自动回位它只是一个概念问题.带有方向助力的车辆在行驶中.打转向时在回位时都及为轻松.因方向机的液压差所引起的.彻底的自动回位是不可能的.都要有个手动回位区式.指令才会轻松回位.新车难所为自动回位.是因车辆前轮各转向关节.球头都非常的紧.阻力较大.即影响了所为的自动回位.另胎压不足也影响回位速度.新车打转向回转向柔顺均匀即可.。

10. 索尼rx100镜头伸展不出来

羽毛球是一项隔着球网，使用长柄网状球拍击打用羽毛和软木制作而成的一种小型球类的室内运动项目。羽毛球比赛在长方形的场地上进行，场地中间有网相隔，双方运用各种发球、击球和移动等技战术。

开始前技巧

运前热身

最基础的热身包括头部、颈部、肩膀、腰、大腿、膝关节、脚踝、手腕等部位的热身活动，稍微扩充一些则可以增加比如小碎步、并脚前后跳、左右前后蹲胯等；现在基础热身后，可以找球友先平抽、放网、高远球 10-30分钟不等；而不是上来就直接拉高远球。给身体10-30分钟缓冲、准备、预热的时间，可以大大地降低受伤可能。

拉伸是因为在打球过程中，烈的运动会让肌肉、关节、以及我们平时说的“筋”都处于一种相对紧张、紧绷的状态；这时通过6-10分钟左右舒缓的动作，拉伸一下，也可以减少受伤的概率。

颠球练习

颠球练习是一个非常好的锻炼空间感觉的一个练习。不要小看这个练习，很多爱好者都无法将球颠在自己想要的位置。练习的要求为：连续颠球五十个以上并且要控制羽毛球在自己身体的周围。

准备姿势

右脚在前，左脚在后，击球时左脚燈右脚向前跨身体向前探。

正手颠球

颠球步骤：右手向前伸出时前臂做外旋动作，拍头向右向下做回环动作使球拍拍头向下，手腕展开。击球时前臂做内旋动作同时手腕做内旋并发力击球。容易错误的动作：手腕没有发力动作，前臂做曲肘动作或以肩关节为轴直臂向上做端送动作。

反手颠球

颠球步骤：右手向前伸出时前臂做内旋动作，拍头向左向下做回环动作使球拍拍头向下，肘向前送出，前臂自然摆向左下。击球时以肘为轴前臂做外旋动作同时手腕做外旋向前送出，并发力击球。

颠球也可以分循序渐进的几个阶段：

1、颠高球，保证一次颠球达50次或者更多；

2、颠球高度降低，保持比较一致的高度，不要忽高忽低，５０次及以上；

3、颠球时候脚步尽量少移动，用拍面控球在小范围内，５０次及以上；

4、不移动颠球，全靠拍面和力量控制；

5、在颠球中间加入搓球。

容易错误的动作：握拍没有转换还是正手握拍，肘部没有送出，击球时肘部下沉产生产生撬球的动作，拍头没有向前送出击球点离身体太近。

挥拍练习

挥拍练习是个重复机械的过程，达到的效果就是要让我们的身体肌肉产生记忆，这样才能保证每一次击球都能够是正确的动作，也就是能够保证击球点和发力的正确性。初学者建议每天至少练习上手击球动作100个以上。

挥拍时拍面朝前，拍面面对网小臂与大臂呈90度直角，手腕一定要竖起来。然后非持拍手要抬高点，要比右边的手臂高一点，挥拍的时候身体和手肘一起转身，转身的时候手肘是自然的放在侧面抬起，手臂、手腕是不发力的，要保持放松的状态，球拍也会自然的向后倒。

小臂内旋发力击球，最后球拍在接触球的瞬间握紧球拍，击球后球拍自然的放在你的异侧，千万不要把球拍放在你的同侧。

初学者在无法理解小臂内旋发力之前，可先大臂带动小臂向前加速挥拍击球即可。

击球练习

击球练习可以让教练喂球给学员，学员摆好正确的姿势进行击球。还有一种方法就是用线吊着羽毛球，把高度调整到球员能够击球的最高点的位置。

在羽毛球运动中，除了步法，动作之外，击球点的选择，也会直接影响到回球质量。有时候，你能感觉到自己的回球柔弱无力，或者明明能过网的球却没过，或者原本可以杀球的，却很别扭，这都可能与你的击球点有关。

击球点靠前，一般是指击球点在身体之前，属于主动迎球。这种击球点适应于：平抽、平推、吊球、扑球、杀球等多种情形下。这样击出的球，会具备回球距离短，击球速度快，力量大，击球角度灵活等特点。

在身体前方最高位置击球，属于高位击球点，这种击球也属于主动迎球，最常用于：杀球和高远球。抢制高点击球，会让回球更具有攻击力。特别是杀球，击球点越高，球路与平面的夹角越大，速度越快，对手就更难接球，必须被动挑高球来回球。

低位一般是指：击球点太接近地面。一般是对方的杀球，或者是对方的勾对角和搓球，遇到这种情况，你的回球只能是挑高球。属于典型的被动回球，在双打的防守中经常遇到这种情况。

要根据对方的回球动作，提前判断球路并准备启动。争取判断准、起动快，能为步法快速移动创造条件。

对墙抽球

对墙抽球也是一个很好的练习空间感觉的方法，因为要判断球打到墙后反弹的位置。注意练习的过程中一定要保持握拍的正确性。

1、平抽发力，发力方向

由于羽毛球特性，墙的回弹路线都是快速往下走，比网球，乒乓都落的快，只是看训练者出球力道，给多一点，回弹相对下落慢些，大多练抽墙是下手位的摆脱，包括接杀，和平抽的发力训练特别有效；抽墙过程中持续保持力线向前，加力，才可以保证球的飞行平稳，接触墙回弹利落，可预判。

2、准确性

羽毛球球头的不规则性，导致了抽墙练习不像对墙网球和乒乓球一样简单，这迫使训练者也要精确出球，一旦一个球打到拍框，接下来几个球都是被动，所以练习多了会提高手感。

无球跑动

羽毛球由于来回移动非常多，步伐就显得尤为重要，特别是在单打项目上，脚上功夫基本决定了70%的胜负。而区别一般爱好者和业余高手也是在步伐的连贯上。无球跑动的练习不一定局限于在羽毛球场，平时在空地上也能够练习。羽毛球基础的步伐有：并步、垫布、交叉步、蹬跨步等等。每一个基础步伐都需要练习。当掌握了基础的步伐之后我们就可以开始连贯的步伐练习，比如：四方球步伐、后场上网步伐、左右接杀步伐。

定点对抗练习

这项练习可以是两个球员对抗着练习，比如：两点吊两点、后场高远球。此项练习旨在提高出球的稳定性以及准确性。训练时可采取组数也可采取计时的训练，比如：连续吊球50个不下网算一组，每人练3组。需要注意的是每一球打完均需回到起始点（一般为中场位置）。

高球两点打两点（固定线路练习）

手腕手指发力

打羽毛球非常注重手腕和手指的发力，主要原因是发力动作可以变得很小，不容易让对手察觉到意图。大部分成年男性的力量，只要发力正确，都可以通过手腕和手指的发力来做出需要手臂发力同样效果的球。练习手腕和手指发力可以把球拍举到头顶，用左手抓住右手肘关节，只用手腕和手指往前做发力的动作，如果有器材的话，也可以参考下面的训练动作。

双打的站位

羽毛球左右防守站位并不是每个人刚好半个场，而是接直线球的球员往边线靠，而接斜线球的球员往中间靠。因为直线球速度更快。

1、发球前的站位有前后站位和并排站位，前后站位一般倾向于进攻，发球者在前能及时进攻封网；双打发球发高球情形非常小，基本都是网前球，使用前后站位，无论是对方是放前场和后场都能及时进攻。

2、如果双打羽毛球中配对两人，一人实力很强，另外一人实力非常差，用前后站位有很大的好处，实力弱的在前方，实力强的人站后方，后方的视线开阔，比站在前面对球做出的反应会及时很多，以此弥补前方弱势的缺点。

3、并排站位一般倾向于防守，一般来说专业比赛很少这么站。

4、羽毛球是一项室内、室外都可以进行的体育运动。依据参与的人数，可以分为单打与双打，及新兴的3打3，羽毛球拍由拍面、拍杆、拍柄及拍框与拍杆的接头构成。

运动时技巧

握拍

学会正确的握拍方法并以此坚持成为一种习惯，才是掌握合理、准确、全面地击球技术的前提条件，从而使得各种击球技术的掌握和技术的进一步提高。

1、握拍法可分为正手握拍和反手握拍法两种。

2、用握拍手手掌同一个朝向的拍面击球叫正手击球，此种握拍方法为正手握拍法。

3、反手握拍则是在正手握拍法的基础上，拍柄稍向外转，食指收回，拇指第二指节贴在拍柄内侧的宽面上，其余四指并拢握住拍柄，手心与拍柄之间应有一个明显的空洞。

4、共同的技术关键是一要放松，二要灵活，都依靠于手腕、手指力量的发挥，手腕灵活转动，拍面朝向灵活调整，才能控制出球路线和球的落点。

正手握拍

1、先用左手拿住球拍杆，使拍面与地面垂直。

2、然后张开右手，使手掌下部靠在球拍打握柄底托。

3、虎口对着球拍柄窄的一面。

4、小指、无名指、中指自然并拢，食指与中指稍稍分开，自然地弯曲并贴在球拍柄上。

5、击球之前，握拍要放松、自然，击球刹那才紧握球拍。

反手握拍

当球打到自己的反手一侧时，就需要变成反手握拍的方式来击球。反手握拍法也是握拍的基本技术之一，同样也有一些灵活的变化以应对不同的技术要求。主要有三种，反手基本握拍法、反手搓球握拍法及反手勾对角握拍法。当球打到自己的反手一侧时，就需要变成反手握拍的方式来击球。反手握拍法也是握拍的基本技术之一，同样也有一些灵活的变化以应对不同的技术要求。

反手搓球握拍法

在正手握拍的基础上，拇指、食指、中指和无名指稍松开，拍柄离开掌心，同时使球拍向内转，拇指贴在拍柄内侧的上棱上，食指第三关节贴在外侧的下棱边上。

反手基本握拍法

反手的基本握拍姿势是在正手握拍的基础上把球拍框向外转，在右手持拍的情况下就是向右转，拇指前内侧顶在球拍内侧的宽面上，或者是拇指前内侧贴在拍柄的窄棱上。看自己怎么舒服和当时的情况了。食指向其余三指并拢，掌心和拍柄间留一定的空隙，以方便手腕和手指的发力。

反手勾对角握拍法

在正手握拍的基础上，拇指、食指、中指和无名指稍松开，拍柄离开掌心，同时将拍柄向内转动，拇指第二关节的内侧贴在拍柄的上棱边上，食指第二关节贴在拍柄的上宽面上，其余三指自然抓住球拍。

接发球

接发球时应该采取两脚前后站的方法，既左脚在前，右脚在后。两脚距离稍比肩宽，脚跟提起。接发球后的准备动作应该是双脚平行站法，两脚的距离等肩宽，右脚稍前，多于左脚半个脚掌，两脚脚跟微提，随时起动。

接发球手法的运用

在接发球中，要求用相同的手法或不同的手法回接对方发出的各种速度、落点和旋转的球。接发球控制速度可以在来球的上升期、高点期或下降期接触球。

在上升期接发球，可以加快回球的速度，从而缩短对方发球后第二板的准备时间，造成对方抢攻无力或来不及抢攻，这时接发球要特别注意；要控制对方发球的强烈旋转，因为此时是球旋转最强烈的时间。在高点期接发球，球速较前慢了些，并且这时球弹起最高，可以加力回击，提高接发球回球的力量。在下降期接发球，由于发球的旋转大大减弱了，这时回接就容易提高接发球的准确性，同时可以达到以慢制快的效果。总之，善于抓住有利时机，灵活地在对方发球的不同时期回接球，可以提高接发球的主动性。

接发球击球时间的选择

在接发球手法中，快推是在上升期接触球，加力推是在高点期接触球。

快搓是在上升期接触球，慢搓或加转搓球是在高点期或下降期接触球。

在攻球的手法中，快抽是在上升期接触球，扫抽是在高点期接触球，拉抽是在下降期接触球。

前冲弧圈球是在上升期或高点期接触球，加转弧圈球则在下降期接触球。

在削球打法中，近台削球是在高点期或上升后期接触球，远台削球或加转削球是在下降期接触球。

另外，用相同的手法可以灵活地运用不同击球时间来控制对方地速度。如用推挡在上升期接发球，回球速度快；如果在高点球加力推挡，回球力量大；如果在下降前期切、挤，可以使球产生下旋。

控制落点和线路

控制落点，接发球时应有斜、直线和长、短球的落点变化，可以采用逢斜变直，逢直变斜或同线回接，以及逢长变短、逢短变长、同点回接的控制方法。

1、逢斜变直

对方发大角度斜线球到反手后准备侧身抢攻，这时可回直线到对方右角，迫使对方不能发球后抢攻。此时应注意，接发球前手臂和拍形都要顺着对方发球的斜线方向后撤。向前击球时，手臂和拍形再突然改变成直线方向，增加变直线的突然性。

2、逢直变斜

对方发直线球后，接发球可送直线，迫使对方移动较大距离去打第二板造成被动。

这时应注意，接球前手臂和拍形顺着对方发球的直线方向后撤，然后向前击球时，手臂向斜线方向挥动，同时控制拍形朝向斜线方向。

3、同线回接

对方发斜线球或直线球后，根据不同情况，同样回接斜线或直线，使对方不能抢攻。这时应注意，接球前手臂和拍形随来球方向后撤，击球时，再迎着来球方向挥动，拍形不变。

4、逢长变短

对方发长球后准备发力抢攻。接发球时，可用减力挡或搓摆回接成近网短球，使对方不能发力抢攻。

这时，一方面应注意削减对方发球的前冲力，另一方面要控制好自己接发球的前进力。

5、逢短变长

对方发短球后，可用推挡，搓球或台内挑、拨、拉点等手法接成长球，迫使对方必须后退击球。这时，要力争在来球的高点期接触球，以加强接发球的主动性。同时，要注意手臂伸进台内的过程中，肘关节要抬高，要沿着台面前移，否则，会因拍插不到球下，造成错误的弧线，使接球下网。

6、同点回接

对方发长球后，接发球同样回长球。对方发短球后，可以用轻搓、挡或挑、拨的手法同样回接短球，以达到控制对方的目的。

旋转球的回接方法

对方发球不仅有速度和落点的变化，而且还会带有复杂的旋转变化，如上、下旋球或左、右侧旋球，以及两种旋转球混合在一起的发球。这样在接发球时，就要根据对方发球的各种不同旋转来调整拍形和接触点，以及用力方向和用力大小

1、接上旋球

用推挡或冲扣接发球时，拍形要前倾，多向前下方用力并根据旋转的强弱来加大或减小拍形前倾和向前用力的程度，用搓球、削球接发球时，要将拍竖起一些多向下用力削。如果要加转削球，可离台远一些再接触球，并且增加向前用力。总之，不论用什么手法都要注意控制住来球的前冲，以免接发球出界。

2、接下旋球

用搓球、削球接发球时，要使拍多后仰一些，多向前用力，并根据来球旋转的强弱增大或减小拍形后仰及向前用力的程度。用反手推挡接发球时，拍形要先后仰，以便接触球的中下部，击球时，前臂外旋用力，同时伸肘，向前上方用力。用冲或拉接发球时，要加力向上挥拍。用扣杀接发球时，要用拉扣结合（先拉后扣）的手法。总之，不论用什么手法，都要控制来球下旋坠力，以免接发球下网。

3、接左侧旋球

不论用什么手法接发球，都要注意控制来球不向球台的右边（指接发球一方）飞出。如接对方发来的直线球，则接发球要使拍接触球的中后部。如接对方发来的斜线球，就要使拍接触球的中部偏右，对方发球的左侧旋越强，拍接触球的部位越要注意偏向右边。用同线回接的方法，准确性较高。若用逢斜变直或逢直变斜的方法，则要注意拍接触球的部位微微向球的左方变换一下，并且要向上拉抽或向下削搓用力加转。还要注意，对方站到球台左角，用正手接左侧旋球时，最好用异线回接，即逢斜变直、逢直变斜的方法接发球。

4、接右侧旋球

同接左侧旋球的方向正相反。接直线球时，接触球的中部偏左，才能使拍控制住球，不向台边飞去。

5、接左侧上旋球和左侧下旋球

接左侧上旋球时，要使拍接触球的偏右中上部，这样，在控制了左侧旋转力的同时，又控制了球的前冲力。接左侧下旋球，要使拍接触球的偏右中下部，这样，在控制了左侧旋转球力的同时，又控制了发球的下旋坠力。

6、接右侧上旋球或右侧下旋球

回接右侧上、下旋发球时，要使拍接触球的偏左中上部或偏左中下部。这样，在控制了右侧旋转力的同时，也控制了上旋（或下旋）力。

高远球

高远球定义

高远球是以较高的弧线将来球击到对方场区底线附近的球。击高远球是一切上手击球动作的基础。分为正手击高远球;反手击高远球;头顶高远球。

高远球的出球角度在40度左右，到达最高点后基本没有向前的运动，几乎垂直落下。以羽毛球场地长13.40米计算，实际最高点应该在8米以上。

高远球特点

是球的弧线高、滞空时间长，它的作用是逼迫对方远离中心位置退到底线去接球，一方面可减弱对方进攻的威力，为我方进攻寻找机会，另一方面在己方被动情况下，有较多的时间来调整站位，摆脱被动局面。

注意事项

1、面向球网站立，左脚向前，右脚60度向前。重心在右脚。左手轻捏球托上部（毛根）。平举胸前。右手曲肘，自然握拍。斜向右前下方。

2、右手拍以肩带臂向后划弧至后下方，略侧后转身。

3、右手拍自后向前以肩为轴运动，贴近腿侧。重心移至左脚。身转向前。

4、左手放松，球自然下落。右手稍外翻。右脚加力，右臂向前上方挥动击球。瞬间抓紧球拍，小臂肌肉收缩，手腕回扣，爆发力要强。

5、击球后，右手自然向左肩上挥动。注意一定要用脚、腿、转身、大臂，小臂，腕的联动。

常见错误

1、放球与挥拍没有很好地配合，显得动作不协调。

2、击球点离身体太近，影响了正确的挥拍动作。

3、放球时带有上抛动作，使球不能平稳下落，从而影响了击球的稳定性。

4、击球前握拍太紧，动作僵硬，从而影响前臂、手腕和手指的发力，不但造成不能轻松舒展地将球又高又远地击出。而且，也必然破坏了动作的一致性。

5、发球球后，球拍未随势挥至身体的左上方，而是挥向右肩上方。

架拍

架拍时，两脚与肩同宽，侧身对网自然举起双手，腰要挺直，重心在右脚，左脚点地。

架拍，左手指向来球（非持拍手的平衡至关重要），重心落在右脚上。

引拍

重心在右脚上，膝盖微屈，重心微降，右臂后引，右前臂自然后摆，手腕尽量后伸，胸舒展。这里有几个要点：

①. 高远球正确的引拍时机应是球头向下坠落时开始引拍，同时重心降低；

②. 最大限度增加引拍距离和引拍速度；击球前，肩部、胸部一定要放松拉开；大臂充分后伸；

③. 引拍时，小臂要外旋。

引拍时，要尽量靠后伸，才能保证挥拍时加速的距离更长。

步伐

以右手持拍为例，凡是在身体右侧的击球，以及头顶中、后场击球都应该属于正手。而正手击球后退步法有交叉步、并步和跨步三种，在实践中可以单独使用，更多的是结合着使用。

步骤：

①判断球的位置和自己的距离；

②启动步（也叫小跳步，以后会专门写这一块）之后，右脚先向后一小步；

③然后左脚从右脚后面交叉/左脚向右脚并一步/左右脚同时蹬地，右脚向后大跨一步；

④右脚跨出一大步，达到击球位置；

⑤右脚落地之后蹬地，高点击球；

⑥回位。

发力方式

①. 靠绝对力量抡胳膊去打，这种有可能打到后场，但打不出高而远的境界，易出界不易控制；业余球友普遍力量不足，又没有单纯的力量训练，很难用到这一种；

②. 技巧发力，轻松到后场的法宝。

打高远球发力，要凑够身体上四部分的力量，从下到上依次推进：

A. 蹬地发力依靠微微起跳蹬地，给予身体的力，向上传导；

B. 腰腹发力依靠侧身，借助腰腹的力量，同时叠加蹬地的力，继续向上传导至手臂；

C. 手臂发力依靠快速挥拍带的力量，加上内旋的发力，使力量继续向上传导；

D. 手上发力依靠制动和屈指发力，打出爆发力；

通过以上的层层叠加力量，把身体内的力量“甩”出来，平时练习挥拍时，应该多多体会这种发力方式。

步法　

对于打羽毛球的基础练习，步法是非常重要的，因为打羽毛球的时候，要求身形灵活，速度敏捷，这样才能更稳的接住球，打出更好的成绩。

跨步

指向击球点迈出较大步幅的移动方法。通常在上网步法的最后一步时使用。

两侧蹬跨步通常在对方来球速度较快，落点比较偏内时运用较多。向右侧蹬跨步时，身体重心先移至左脚上，随即左腿迅速用力蹬伸，在右腿向右侧跨出的同时，髋关节旋外，落地后成侧弓箭步状。击球后，右腿随即旋内蹬伸回动。向左侧蹬跨步则相反而行。

垫步

在移动到最后一步，与击球点尚有较短的一段距离时，用另一脚再加一小步的移动方法。这一种步法比较轻捷、灵巧，不但能使移动的步数比较经济，而且，还能保持移动中身体重心的稳定和有利于协助击球动作的完成。

并步

离击球点方向远侧的一个脚，向前一个脚垫一小步，同时前脚在其尚未落地时，又马上向前跨出的一种移动方法。这种步法较多地运用在上网、接杀球和正手后退突击扣杀时。并步右侧移动步法从起动开始，身体侧向右侧，身体重心移向右脚，左脚向右脚并步靠拢，并以前脚掌着地向右侧蹬伸，右脚在左脚并步未落地时，髋关节旋外后向右侧跨出一大步，落地时脚尖朝向右侧方向。击球后，右腿随即再旋内蹬伸回动。这种步法，通常在对方来球距边线较近时运用。

交叉步

侧对击球点方向，两脚采用前、后交叉的移动方法。这种步法的步幅较大，移动中身体重心比较稳定。

左侧前交叉移动步法：

起动时，左脚先向左侧迈一小步，随即以左脚为轴，身体左转，右脚向左侧跨一大步，呈背对球网姿势击球。击球后，右腿迅速蹬伸右转体还原成面对球网姿势，并利用左脚并步调整身体重心和回动。这种步法与并步一样，通常在对方来球距边线较近时运用。

特点：

单步的移动步幅大，因此多适用于长距离的移动，如中场到后场的后退步法和从前场到后场或从后场到前场的移动。无论是主动情况下还是从后场击球结束转身，只要四个交叉步就可以到达网前，如果用并步，那就太多了，也很慢。

注意：

1、交叉步移动时要尽可能地大步移动，这样才能体现交叉步的优势和速度所在。

2、并步则是根据击球点的需要，灵活调整移动时的步幅，达到既要快速又要平顺、轻松。

蹬跳步

在移动到最后一步时，采用单脚或双脚起跳击球的一种移动方法。如网前扑球时，为加快速度抢点击球，后脚用力蹬伸，前脚呈弓步前跃；在后场突击扣杀时，先转体用垫步或并步移动，最后一步再用单脚或双脚起跳扣杀。使用这种步法，要求协调性好，弹跳力强，在击球后还要善于控制自己的身体重心，以便连贯好下一拍的击球。

网前球

网前球指的是运动员将对方击到本方中、前场的球，用拍面轻击球托的底部，使球直线越过球网落在对方近网区域的一种击球技术方法。

实战中，如果运用得当，往往可以起到充分拉开对方前后场移动的范围，和有效地控制前场迫使对方只能挑后场高球，从而为自己创造有利进攻得分的机会。

击球要领：必须松握球拍，用力不宜过大，当对方来球速度较快的时候，应注重体会和掌握好击球时的缓冲动作，以达到精确地控制击球的力量，同时还必须根据击球点与球网之间相处的远近、高低关系，准确地调整好自己击球的拍面。

否则，力量太小，或拍面后仰不够，回球就容易下网。反之，又容易形成球过网时太高而遭对方扑杀，或回球太远，不但难以达到充分调动对方的目的，反而极有可能使自己处于被动的局面。

推球

推球是羽毛球网前技术中的一种进攻型技术，运用得当，使对方陷入被动，你则找准机会进行进攻。

正手推球

推直线：站在网前，当球飞过来，球拍向右侧前上举。在肘关节微屈回收时，小臂稍外旋，手腕稍后伸，球拍也随着往右稍下后摆，拍面正对来球。小指和无名指稍松开，使拍柄稍离开手掌鱼际肌。拇指和食指稍向外捻动拍柄，拍面更为后仰。

推对角线：推对角线技术的准备姿势和击球前动作与推直线相同,但是击球时击球点在右肩前,要推击球托的右侧后部,使球沿对角线方向飞去.这时,手腕控制拍面角度,闪腕时手臂不要完全伸直。

反手推球

反手推直线球：在网前较高的击球点上，以反手握拍法，用椎击的方法向对方底线击出弧度较平，速度较快的球.其击球动作是: 用反手握拍法，前臂伸时稍外旋，手腕由外展至伸直闪腕，中指、无名指和小指突然握紧拍柄，拇指顶压球拍，往前挥拍，推击球托的左侧面。

反手推对角线：在网前较高的击球动作基本与推直线相同，区别点是在击球一刹那要急速向右前方挥拍，推击球的左侧后部，使球沿对角线方向飞行。

羽毛球网前推球注意要点：

1、抢高点击球。（击球点尽量和网平行，或比网高，推出去的球弧度越低越好）

2、击球动作越小越好。（动作越小击球的隐蔽性就越好，之前讲扑球技术时候的要点，尽早的伸出球拍来迎球，然后先向后小幅度挥动球拍再击球。）

勾球

勾球是把在本方右（左）边的网前球击到对方左（右）边网前去的技术动作。勾球分正手和反手两种。

正手勾球

用并步加蹬跨步上右网前。球拍随前臂往右前斜上举。在前臂前伸时稍有外旋，手腕微后伸，握拍手将拍柄稍向外捻动，使拇指贴在拍柄的宽面上，食指的第二指关节贴在拍柄背面的宽面上，拍柄不触掌心。球拍随着向右侧前挥动，拍面朝着对方右网前。击球时，靠前臂稍有内旋往左拉收，手腕由稍后伸至内收闪腕，挥拍拨击球托的右侧下部，使球向对方网前掠网坠落。击球后，球拍回收至右肩前。

反手勾球

站在左网前，反手握拍前平举。在身体前移的过程中，球拍随手臂下沉至离网顶20厘米处，握拍变成反拍勾球握拍法，拍面正对来球。当来球过网时，肘部突然下沉、同时前臂稍外旋，手腕稍屈至后伸闪腕，拇指内侧和中指把拍柄往右侧一拉，其他手指突然握紧拍柄，拨击球托的左侧后部，使球沿对角线飞越过网。击球后，球拍往右侧前回收。

撮球

在羽毛球中，搓球是网前的基本技术之一，是用球拍搓击球的左或右侧下部与球托底部，使球向右侧或左侧旋转与翻滚过网。

动作提要

1、搓球技术可分为收搓和展搓。

2、收搓主要是切击球托侧面使球产生旋转，速度较快、过网高度低。

3、展搓主要是切击球托正面，并同时给球托一点点稍微向上的力度，球的最高点在我方一侧，一过网袋就迅速下坠，威胁非常大。

4、步伐要点：上网要快，抢到的点越高，搓出来的球质量越高。

5、完成搓球动作后，右脚在前，左脚在后（右手持拍为例），随时准备封网、扑球，如果对手挑后场高球，则用右脚蹬地，迅速回动。

（反手搓球运用）

技术分析

搓球最是考验一个羽毛球选手的技术水平，是羽毛球里最具技术和最有战术意义的动作。羽毛球搓球技术属于小发力动作，对球拍的控制要求很高，羽毛球赛场上若是你能熟练使用搓球技术，绝对能完爆你的对手。

动作演示

1、握拍要放松

（正手放松握拍）

（正手捏紧握拍，让拍头翘起来）

（反手放松握拍）

（反手捏紧球拍，让拍头翘起来）

搓球的优势

一旦你的搓球质量高，对手的回球受迫于你的前场压制和球网角度的限制只能在很被动的情况下起球，你轻松得分的几率大增。

注意事项

当然，想要打好羽毛球光练好技术还不够，羽毛球是一项非常综合的运动，力量、速度、体力、意识、技术缺一不可。平常体能方面的练习可以尝试中长距离的变速跑。手腕爆发力方面可以多练习跳绳的双摇。

%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"羽毛球是一项隔着球网，使用长柄网状球拍击打用羽毛和软木制作而成的一种小型球类的室内运动项目。羽毛球比赛在长方形的场地上进行，场地中间有网相隔，双方运用各种发球、击球和移动等技战术。","id":""}],"text":"","id":"doxcnmGG88iWWMWYgqEdG0s4yKf"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"开始前技巧","id":""}],"text":"","id":"doxcnKwiU6I2Ucu4Qkz0KXJ5Ynd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"运前热身","id":""}],"text":"","id":"doxcnOGwMuICKc228Oxv62szFjb"},{"type":"paragraph","children":[{"type":"text","text":"最基础的热身包括头部、颈部、肩膀、腰、大腿、膝关节、脚踝、手腕等部位的热身活动，稍微扩充一些则可以增加比如小碎步、并脚前后跳、左右前后蹲胯等；现在基础热身后，可以找球友先平抽、放网、高远球 10-30分钟不等；而不是上来就直接拉高远球。给身体10-30分钟缓冲、准备、预热的时间，可以大大地降低受伤可能。 ","id":""}],"text":"","id":"doxcnEuYkKA6QiAwwgr78ABsVsh"},{"type":"paragraph","children":[{"type":"text","text":"拉伸是因为在打球过程中，烈的运动会让肌肉、关节、以及我们平时说的“筋”都处于一种相对紧张、紧绷的状态；这时通过6-10分钟左右舒缓的动作，拉伸一下，也可以减少受伤的概率。 ","id":""}],"text":"","id":"doxcneiy8KgweEkYach3WzQEFq1"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"颠球练习","id":""}],"text":"","id":"doxcn0Y2GI6sY6OcMkFX0CW6NQd"},{"type":"paragraph","children":[{"type":"text","text":"颠球练习是一个非常好的锻炼空间感觉的一个练习。不要小看这个练习，很多爱好者都无法将球颠在自己想要的位置。练习的要求为：连续颠球五十个以上并且要控制羽毛球在自己身体的周围。","id":""}],"text":"","id":"doxcnGUIWSaKYgco6C0BMvElXjf"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"颠球练习","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d82b5a2397b84b3c84c280f177f9dc4e","width":560},"text":"","id":"doxcn2CI8GGCm00YckpRnrDJ2xh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"准备姿势","id":""}],"text":"","id":"doxcnqAssgwQIeq8osJ9JsNXi8b"},{"type":"paragraph","children":[{"type":"text","text":"右脚在前，左脚在后，击球时左脚燈右脚向前跨身体向前探。","id":""}],"text":"","id":"doxcnwikuyWI8y2Y2YfFXW5FW6b"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"正手颠球","id":""}],"text":"","id":"doxcnGOSCMGmA2sOYWCuQ8oBXqf"},{"type":"paragraph","children":[{"type":"text","text":"颠球步骤：右手向前伸出时前臂做外旋动作，拍头向右向下做回环动作使球拍拍头向下，手腕展开。击球时前臂做内旋动作同时手腕做内旋并发力击球。","id":""},{"type":"text","text":" ","id":""},{"type":"text","text":"\\n","id":""},{"type":"text","text":"容易错误的动作：手腕没有发力动作，前臂做曲肘动作或以肩关节为轴直臂向上做端送动作。","id":""}],"text":"","id":"doxcnuaKQEo6MC4OKIJ1QZMJ7Qc"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"正手颠球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/842238a09eb942f3993f9144587d449d","width":250},"text":"","id":"doxcnAokqEYsiawS8dCTeTIWRrk"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"反手颠球","id":""}],"text":"","id":"doxcn8Y6Au6aagsAkYzq4wqAkwf"},{"type":"paragraph","children":[{"type":"text","text":"颠球步骤：右手向前伸出时前臂做内旋动作，拍头向左向下做回环动作使球拍拍头向下，肘向前送出，前臂自然摆向左下。击球时以肘为轴前臂做外旋动作同时手腕做外旋向前送出，并发力击球。 ","id":""}],"text":"","id":"doxcnEuwyeWs4sqoiYnSR90MwXf"},{"type":"paragraph","children":[{"type":"text","text":"颠球也可以分循序渐进的几个阶段：","id":""}],"text":"","id":"doxcn4ewaKmgiUkCSyWq4Mkm3rd"},{"type":"paragraph","children":[{"type":"text","text":"1、颠高球，保证一次颠球达50次或者更多；","id":""}],"text":"","id":"doxcneOqgq22OUOIy4OGdGOR1we"},{"type":"paragraph","children":[{"type":"text","text":"2、颠球高度降低，保持比较一致的高度，不要忽高忽低，５０次及以上；","id":""}],"text":"","id":"doxcn8QYoG8CqS4uSQHmdfAahgh"},{"type":"paragraph","children":[{"type":"text","text":"3、颠球时候脚步尽量少移动，用拍面控球在小范围内，５０次及以上；","id":""}],"text":"","id":"doxcnASCi2WOEmq42I5SxTAMjef"},{"type":"paragraph","children":[{"type":"text","text":"4、不移动颠球，全靠拍面和力量控制；","id":""}],"text":"","id":"doxcnAckecO8okgqkq0KS3roIsf"},{"type":"paragraph","children":[{"type":"text","text":"5、在颠球中间加入搓球。","id":""}],"text":"","id":"doxcnYyg4y6Ok4c4AA5Bt7AGdDc"},{"type":"paragraph","children":[{"type":"text","text":"容易错误的动作：握拍没有转换还是正手握拍，肘部没有送出，击球时肘部下沉产生产生撬球的动作，拍头没有向前送出击球点离身体太近。","id":""}],"text":"","id":"doxcny0q2k28KIoy6I58YdAmvOd"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"反手颠球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/764d9d47bc3d4bcc80dda06e4d5424e5","width":560},"text":"","id":"doxcnGyqoq0YWYAGoOcTW5CMhXd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"挥拍练习 ","id":""}],"text":"","id":"doxcniiM2GW2iOaKA2b7qf4g6Ih"},{"type":"paragraph","children":[{"type":"text","text":"挥拍练习是个重复机械的过程，达到的效果就是要让我们的身体肌肉产生记忆，这样才能保证每一次击球都能够是正确的动作，也就是能够保证击球点和发力的正确性。初学者建议每天至少练习上手击球动作100个以上。","id":""}],"text":"","id":"doxcnQo2QCa8Ymso2MV7PdtwzZQ"},{"type":"paragraph","children":[{"type":"text","text":"挥拍时拍面朝前，拍面面对网小臂与大臂呈90度直角，手腕一定要竖起来。然后非持拍手要抬高点，要比右边的手臂高一点，挥拍的时候身体和手肘一起转身，转身的时候手肘是自然的放在侧面抬起，手臂、手腕是不发力的，要保持放松的状态，球拍也会自然的向后倒。","id":""}],"text":"","id":"doxcnmSEeA028KUykQtlni78mve"},{"type":"paragraph","children":[{"type":"text","text":"小臂内旋发力击球，最后球拍在接触球的瞬间握紧球拍，击球后球拍自然的放在你的异侧，千万不要把球拍放在你的同侧。","id":""}],"text":"","id":"doxcn4MOeKMG2UEMcIpv5nIj8Qd"},{"type":"paragraph","children":[{"type":"text","text":"初学者在无法理解小臂内旋发力之前，可先大臂带动小臂向前加速挥拍击球即可。","id":""}],"text":"","id":"doxcnI64Om4AisQsXUbAuMfBMyl"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"挥拍练习 ","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/21ab4754b93d456fab0ea41841ca41c1","width":560},"text":"","id":"doxcnmE8gs6EMemMgklxq7HhrPc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"击球练习 ","id":""}],"text":"","id":"doxcnSKeqwSSSsoSOkjOGIjByKe"},{"type":"paragraph","children":[{"type":"text","text":"击球练习可以让教练喂球给学员，学员摆好正确的姿势进行击球。还有一种方法就是用线吊着羽毛球，把高度调整到球员能够击球的最高点的位置。","id":""}],"text":"","id":"doxcnkoKmugKSywgKYhDtfsMAig"},{"type":"paragraph","children":[{"type":"text","text":"在羽毛球运动中，除了步法，动作之外，击球点的选择，也会直接影响到回球质量。有时候，你能感觉到自己的回球柔弱无力，或者明明能过网的球却没过，或者原本可以杀球的，却很别扭，这都可能与你的击球点有关。","id":""}],"text":"","id":"doxcnMWWoyUk8EcAuwjTHUSmYSg"},{"type":"paragraph","children":[{"type":"text","text":"击球点靠前，一般是指击球点在身体之前，属于主动迎球。这种击球点适应于：","id":""},{"type":"text","text":"平抽、平推、吊球、扑球、杀球等多种情形下。","id":""},{"type":"text","text":"这样击出的球，会具备回球距离短，击球速度快，力量大，击球角度灵活等特点。","id":""}],"text":"","id":"doxcnYwAgQKUI06QG0o2sPBrf2h"},{"type":"paragraph","children":[{"type":"text","text":"在身体前方最高位置击球，属于高位击球点，这种击球也属于主动迎球，最常用于：杀球和高远球。抢制高点击球，会让回球更具有攻击力。特别是杀球，击球点越高，球路与平面的夹角越大，速度越快，对手就更难接球，必须被动挑高球来回球。","id":""}],"text":"","id":"doxcn6y66kQMus6w4usCETZt7Wg"},{"type":"paragraph","children":[{"type":"text","text":"低位一般是指：击球点太接近地面。一般是对方的杀球，或者是对方的勾对角和搓球，遇到这种情况，你的回球只能是挑高球。属于典型的被动回球，在双打的防守中经常遇到这种情况。","id":""}],"text":"","id":"doxcnI8ieagcwECkcKKp9HN728d"},{"type":"paragraph","children":[{"type":"text","text":"要根据对方的回球动作，提前判断球路并准备启动。争取判断准、起动快，能为步法快速移动创造条件。","id":""}],"text":"","id":"doxcncyMw8c2S2AOEaoHd0XmcVf"},{"type":"image","attrs":{"height":225,"note":[{"type":"text","text":"击球练习 ","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f79b336c0e774debb559f71fabf0eeb5","width":400},"text":"","id":"doxcn02mcGOca8W8a0oapO7DDgc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"对墙抽球 ","id":""}],"text":"","id":"doxcn6sqa8UgcoACKIBg45YSIdc"},{"type":"paragraph","children":[{"type":"text","text":"对墙抽球也是一个很好的练习空间感觉的方法，因为要判断球打到墙后反弹的位置。注意练习的过程中一定要保持握拍的正确性。","id":""}],"text":"","id":"doxcnWgqMSku6sAasi2pOXu2i0d"},{"type":"paragraph","children":[{"type":"text","text":"1、平抽发力，发力方向","id":""}],"text":"","id":"doxcnMYyMcsgkwiqMWaSYMinR7d"},{"type":"paragraph","children":[{"type":"text","text":"由于羽毛球特性，墙的回弹路线都是快速往下走，比网球，乒乓都落的快，只是看训练者出球力道，给多一点，回弹相对下落慢些，大多练抽墙是下手位的摆脱，包括接杀，和平抽的发力训练特别有效；抽墙过程中持续保持力线向前，加力，才可以保证球的飞行平稳，接触墙回弹利落，可预判。","id":""}],"text":"","id":"doxcnYIYIawkyUIU66pHaOxt4ze"},{"type":"paragraph","children":[{"type":"text","text":"2、准确性","id":""}],"text":"","id":"doxcnWy6mM6aI08uoCkKsg09Nib"},{"type":"paragraph","children":[{"type":"text","text":"羽毛球球头的不规则性，导致了抽墙练习不像对墙网球和乒乓球一样简单，这迫使训练者也要精确出球，一旦一个球打到拍框，接下来几个球都是被动，所以练习多了会提高手感。","id":""}],"text":"","id":"doxcnG64W4QI2ak2WQbEdtzBT7d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"对墙抽球 ","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0c5dd4fe31474b6dbcf292683e395cfe","width":640},"text":"","id":"doxcnuKWQSQQc0QiKdMhKUUfByO"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"无球跑动","id":""}],"text":"","id":"doxcnOkWWCcCMwK8YshBzdpUuic"},{"type":"paragraph","children":[{"type":"text","text":"羽毛球由于来回移动非常多，步伐就显得尤为重要，特别是在单打项目上，脚上功夫基本决定了70%的胜负。而区别一般爱好者和业余高手也是在步伐的连贯上。无球跑动的练习不一定局限于在羽毛球场，平时在空地上也能够练习。羽毛球基础的步伐有：并步、垫布、交叉步、蹬跨步等等。每一个基础步伐都需要练习。当掌握了基础的步伐之后我们就可以开始连贯的步伐练习，比如：四方球步伐、后场上网步伐、左右接杀步伐。","id":""}],"text":"","id":"doxcnAyKkgO00EWeakjMaXzKOUa"},{"type":"image","attrs":{"height":427,"note":[{"type":"text","text":"无球跑动","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/764a0012d2ee47c99de94661136db8cf","width":640},"text":"","id":"doxcnyCQcioQu8YCSsJbcf8k4Mg"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"定点对抗练习","id":""}],"text":"","id":"doxcn2mUwUKCi2YQK2kO5k3FCkF"},{"type":"paragraph","children":[{"type":"text","text":"这项练习可以是两个球员对抗着练习，比如：两点吊两点、后场高远球。此项练习旨在提高出球的稳定性以及准确性。训练时可采取组数也可采取计时的训练，比如：连续吊球50个不下网算一组，每人练3组。需要注意的是每一球打完均需回到起始点（一般为中场位置）。","id":""}],"text":"","id":"doxcnksEQq8CIe0sE6hHMjJOQyc"},{"type":"image","attrs":{"height":219,"note":[{"type":"text","text":"定点对抗练习","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c5416eb707b14be7b1cee20165d478d1","width":458},"text":"","id":"doxcnu8I8aM0yu2UyG2h0Ew3a4g"},{"type":"paragraph","children":[{"type":"text","text":"高球两点打两点（固定线路练习）","id":""}],"text":"","id":"doxcn8AYUie6cSQ2QU3QJMMEtPf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"手腕手指发力","id":""}],"text":"","id":"doxcnUOSIIk2i2miEKguRGzM40g"},{"type":"paragraph","children":[{"type":"text","text":"打羽毛球非常注重手腕和手指的发力，主要原因是发力动作可以变得很小，不容易让对手察觉到意图。大部分成年男性的力量，只要发力正确，都可以通过手腕和手指的发力来做出需要手臂发力同样效果的球。练习手腕和手指发力可以把球拍举到头顶，用左手抓住右手肘关节，只用手腕和手指往前做发力的动作，如果有器材的话，也可以参考下面的训练动作。","id":""}],"text":"","id":"doxcnQMaKqGECUKSqgh0m0D9M2c"},{"type":"imageList","children":[{"type":"image","attrs":{"height":250,"note":[{"type":"text","text":"手腕手指发力","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/968366f0a4e344c48b60a46b3d06c070","width":303},"text":"","id":"doxcniwwuu0oso8WUC6eKWXQBGd"},{"type":"image","attrs":{"height":215,"note":[{"type":"text","text":"手腕手指发力","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8ee1e730af714d539f97b22fc34c8074","width":381},"text":"","id":"doxcnuyaKQa0Si8EWuuptRlHa1g"}],"text":"","id":"doxcn8Q8o82SmiSaU8hw303byTf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"双打的站位","id":""}],"text":"","id":"doxcn8Q8o82SmiSaU8hw303byTf"},{"type":"paragraph","children":[{"type":"text","text":"羽毛球左右防守站位并不是每个人刚好半个场，而是接直线球的球员往边线靠，而接斜线球的球员往中间靠。因为直线球速度更快。","id":""}],"text":"","id":"doxcnO2OCecWEo8kGS4lbbdSlbe"},{"type":"paragraph","children":[{"type":"text","text":"1、发球前的站位有前后站位和并排站位，前后站位一般倾向于进攻，发球者在前能及时进攻封网；双打发球发高球情形非常小，基本都是网前球，使用前后站位，无论是对方是放前场和后场都能及时进攻。 ","id":""}],"text":"","id":"doxcnkueYGWQm0Wa8uHXDXXuiS5"},{"type":"paragraph","children":[{"type":"text","text":"2、如果双打羽毛球中配对两人，一人实力很强，另外一人实力非常差，用前后站位有很大的好处，实力弱的在前方，实力强的人站后方，后方的视线开阔，比站在前面对球做出的反应会及时很多，以此弥补前方弱势的缺点。","id":""}],"text":"","id":"doxcn4iMgUsW88oGASccwvn4qGh"},{"type":"paragraph","children":[{"type":"text","text":"3、并排站位一般倾向于防守，一般来说专业比赛很少这么站。 ","id":""}],"text":"","id":"doxcnuqI0CsYSu2gCyAHZWSS42g"},{"type":"paragraph","children":[{"type":"text","text":"4、羽毛球是一项室内、室外都可以进行的体育运动。依据参与的人数，可以分为单打与双打，及新兴的3打3，羽毛球拍由拍面、拍杆、拍柄及拍框与拍杆的接头构成。","id":""}],"text":"","id":"doxcnsYuoIuqqc6QsSZpp4Xf0rb"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"双打的站位","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/807b0b4da75c4c728e168f5e2a0648d8","width":356},"text":"","id":"doxcnUUwsIWWa8WWC2R8ktZdIkh"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"运动时技巧","id":""}],"text":"","id":"doxcnkM2MMsaAqUsGGYZjbCfz5e"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"握拍","id":""}],"text":"","id":"doxcnaeUSOcu26WQyCe2cPV3opb"},{"type":"paragraph","children":[{"type":"text","text":"学会正确的握拍方法并以此坚持成为一种习惯，才是掌握合理、准确、全面地击球技术的前提条件，从而使得各种击球技术的掌握和技术的进一步提高。","id":""}],"text":"","id":"doxcn6Mwe8YgiAOiy6FCSox2yrb"},{"type":"paragraph","children":[{"type":"text","text":"1、握拍法可分为","id":""},{"type":"text","text":"正手握拍和反手握拍法两种。","id":""}],"text":"","id":"doxcnyacYQisIcGYaIVF6ZzLvsf"},{"type":"paragraph","children":[{"type":"text","text":"2、用握拍手手掌同一个朝向的拍面击球叫正手击球，此种握拍方法为正手握拍法。","id":""}],"text":"","id":"doxcnK8EoKayuy0aGQLAX9EMnOf"},{"type":"paragraph","children":[{"type":"text","text":"3、反手握拍则是在正手握拍法的基础上，拍柄稍向外转，食指收回，拇指第二指节贴在拍柄内侧的宽面上，其余四指并拢握住拍柄，手心与拍柄之间应有一个明显的空洞。","id":""}],"text":"","id":"doxcn46OeGk6gowywe0E9OwoG3b"},{"type":"paragraph","children":[{"type":"text","text":"4、共同的技术关键是一要放松，二要灵活，都依靠于手腕、手指力量的发挥，手腕灵活转动，拍面朝向灵活调整，才能控制出球路线和球的落点。","id":""}],"text":"","id":"doxcngk4o8EM62OIwEt2BReurme"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"正手握拍","id":""}],"text":"","id":"doxcnEUWYmWKA68iA0DnKKreCPw"},{"type":"paragraph","children":[{"type":"text","text":"1、先用左手拿住球拍杆，使拍面与地面垂直。","id":""}],"text":"","id":"doxcn2OEyoMCmwg8Sj1o86JAaIB"},{"type":"paragraph","children":[{"type":"text","text":"2、然后张开右手，使手掌下部靠在球拍打握柄底托。","id":""}],"text":"","id":"doxcnMcWcEIc4MckUq0SotroX6d"},{"type":"paragraph","children":[{"type":"text","text":"3、虎口对着球拍柄窄的一面。","id":""}],"text":"","id":"doxcnegwyUyEyUYa4OuVGsIgtlb"},{"type":"paragraph","children":[{"type":"text","text":"4、小指、无名指、中指自然并拢，食指与中指稍稍分开，自然地弯曲并贴在球拍柄上。","id":""}],"text":"","id":"doxcnQemg8ycC8wEASEo5VP6Bre"},{"type":"paragraph","children":[{"type":"text","text":"5、击球之前，握拍要放松、自然，击球刹那才紧握球拍。","id":""}],"text":"","id":"doxcnU4Qe0Cwws4SiiU1c3lQEIh"},{"type":"imageList","children":[{"type":"image","attrs":{"height":479,"note":[{"type":"text","text":"正手握拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0d82b3b658f24584affb7b5a89651627","width":500},"text":"","id":"doxcngWe6cCs2W6WkGqIshKD92e"},{"type":"image","attrs":{"height":308,"note":[{"type":"text","text":"正手握拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/d1b5053157304f558f72fc4520e8c592","width":502},"text":"","id":"doxcnymECim8sGKMy0EIQyhVFOf"}],"text":"","id":"doxcnEiYOeiMgkCCoqKWETyuFec"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"反手握拍","id":""}],"text":"","id":"doxcnEiYOeiMgkCCoqKWETyuFec"},{"type":"paragraph","children":[{"type":"text","text":"当球打到自己的反手一侧时，就需要变成反手握拍的方式来击球。反手握拍法也是握拍的基本技术之一，同样也有一些灵活的变化以应对不同的技术要求。主要有三种，反手基本握拍法、反手搓球握拍法及反手勾对角握拍法。当球打到自己的反手一侧时，就需要变成反手握拍的方式来击球。反手握拍法也是握拍的基本技术之一，同样也有一些灵活的变化以应对不同的技术要求。","id":""}],"text":"","id":"doxcnQEmeg4aiOSCseeBumJw3kd"},{"type":"paragraph","children":[{"type":"text","text":"反手搓球握拍法","id":""}],"text":"","id":"doxcnW2Mm002gaGMCk58PFf8Gef"},{"type":"paragraph","children":[{"type":"text","text":"在正手握拍的基础上，拇指、食指、中指和无名指稍松开，拍柄离开掌心，同时使球拍向内转，拇指贴在拍柄内侧的上棱上，食指第三关节贴在外侧的下棱边上。","id":""}],"text":"","id":"doxcnMs6gSKyiOSKKew8FcxZKbd"},{"type":"image","attrs":{"height":273,"note":[{"type":"text","text":"反手握拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/645d5a4012414163ba9f5ac037a7b70d","width":492},"text":"","id":"doxcn0cGIWommSQmuSCpNlxiWPc"},{"type":"paragraph","children":[{"type":"text","text":"反手基本握拍法","id":""}],"text":"","id":"doxcn0m4IuSewaw6qEfF3dQCWNb"},{"type":"paragraph","children":[{"type":"text","text":"反手的基本握拍姿势是在正手握拍的基础上把球拍框向外转，在右手持拍的情况下就是向右转，拇指前内侧顶在球拍内侧的宽面上，或者是拇指前内侧贴在拍柄的窄棱上。看自己怎么舒服和当时的情况了。食指向其余三指并拢，掌心和拍柄间留一定的空隙，以方便手腕和手指的发力。","id":""}],"text":"","id":"doxcneyI68CqSOK8uaAjbmflsve"},{"type":"image","attrs":{"height":268,"note":[{"type":"text","text":"反手握拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/48ab939d7cdd4fd1903c652d6a5d1d4e","width":498},"text":"","id":"doxcn20aGcWW2KUk82JOaNV81Fc"},{"type":"paragraph","children":[{"type":"text","text":"反手勾对角握拍法","id":""}],"text":"","id":"doxcnWYC84WagAOUo4gHxDbpmdd"},{"type":"paragraph","children":[{"type":"text","text":"在正手握拍的基础上，拇指、食指、中指和无名指稍松开，拍柄离开掌心，同时将拍柄向内转动，拇指第二关节的内侧贴在拍柄的上棱边上，食指第二关节贴在拍柄的上宽面上，其余三指自然抓住球拍。","id":""}],"text":"","id":"doxcnm0meu68OaySe47V6P4W3yh"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"反手握拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2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text":"","id":"doxcn6isOqGIe8esW8jR8mVLMtf"},{"type":"paragraph","children":[{"type":"text","text":"2、击球点离身体太近，影响了正确的挥拍动作。","id":""}],"text":"","id":"doxcnYqW6CY6UASqemCPrtJgITe"},{"type":"paragraph","children":[{"type":"text","text":"3、放球时带有上抛动作，使球不能平稳下落，从而影响了击球的稳定性。","id":""}],"text":"","id":"doxcnEQcScYyU6kSMSCDdet7tLd"},{"type":"paragraph","children":[{"type":"text","text":"4、击球前握拍太紧，动作僵硬，从而影响前臂、手腕和手指的发力，不但造成不能轻松舒展地将球又高又远地击出。而且，也必然破坏了动作的一致性。","id":""}],"text":"","id":"doxcnKUssMgsYMWQAOmAfUywejf"},{"type":"paragraph","children":[{"type":"text","text":"5、发球球后，球拍未随势挥至身体的左上方，而是挥向右肩上方。","id":""}],"text":"","id":"doxcnGMok6gKeOKcUQ3xtlMXFXg"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnakEAuy2Giy8w2ftBxZmpGf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"架拍","id":""}],"text":"","id":"doxcnasAgQSwOQIceEvPl08sBSd"},{"type":"paragraph","children":[{"type":"text","text":"架拍时，两脚与肩同宽，侧身对网自然举起双手，腰要挺直，重心在右脚，左脚点地。","id":""}],"text":"","id":"doxcnC6IqcKaeOMsEW6xb6axQ3f"},{"type":"paragraph","children":[{"type":"text","text":"架拍，左手指向来球（非持拍手的平衡至关重要），重心落在右脚上。","id":""}],"text":"","id":"doxcnQMcygAa2QscKOk55mDkaRf"},{"type":"image","attrs":{"height":180,"note":[{"type":"text","text":"架拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/75966ad107724fa3a4c0af193a868546","width":320},"text":"","id":"doxcnCOCugsMciequCAABdn97fd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"引拍","id":""}],"text":"","id":"doxcnusMSIeCIaWqc2LDGaIzEFb"},{"type":"paragraph","children":[{"type":"text","text":"重心在右脚上，膝盖微屈，重心微降，右臂后引，右前臂自然后摆，手腕尽量后伸，胸舒展。这里有几个要点：","id":""}],"text":"","id":"doxcnCYoYmiY48yw0jvLt0OvQHU"},{"type":"paragraph","children":[{"type":"text","text":"①. 高远球正确的引拍时机应是球头向下坠落时开始引拍，同时重心降低；","id":""}],"text":"","id":"doxcnqo2uAkaae4kW0Au4ljgMGf"},{"type":"paragraph","children":[{"type":"text","text":"②. 最大限度增加引拍距离和引拍速度；击球前，肩部、胸部一定要放松拉开；大臂充分后伸；","id":""}],"text":"","id":"doxcnO2uyqgEM8EyGugKxLJxMyd"},{"type":"paragraph","children":[{"type":"text","text":"③. 引拍时，小臂要外旋。","id":""}],"text":"","id":"doxcnKSEoi2wSeGwg6csM71PPgh"},{"type":"paragraph","children":[{"type":"text","text":"引拍时，要尽量靠后伸，才能保证挥拍时加速的距离更长。","id":""}],"text":"","id":"doxcncUYE0S6eE4S8sXmsfyOomg"},{"type":"image","attrs":{"height":230,"note":[{"type":"text","text":"引拍","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/29dc486f5cef484886ab6293f3fef659","width":408},"text":"","id":"doxcnQuoi8y0KeYaamE8I52gN8B"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"步伐","id":""}],"text":"","id":"doxcnO62OyEI6Ee2qMjvbntQJzg"},{"type":"paragraph","children":[{"type":"text","text":"以右手持拍为例，凡是在身体右侧的击球，以及头顶中、后场击球都应该属于正手。而正手击球后退步法有交叉步、并步和跨步三种，在实践中可以单独使用，更多的是结合着使用。","id":""}],"text":"","id":"doxcnGaIu2y0e4EMSCEOFNTScRd"},{"type":"image","attrs":{"height":155,"note":[{"type":"text","text":"步伐","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/5899f6f86f404537b26746e9fcda765c","width":300},"text":"","id":"doxcnocUS4susIKEs4wNasDml8c"},{"type":"paragraph","children":[{"type":"text","text":"步骤：","id":""}],"text":"","id":"doxcnsa88UqQqccwAY10NX6bu3e"},{"type":"paragraph","children":[{"type":"text","text":"①判断球的位置和自己的距离；","id":""}],"text":"","id":"doxcn02susC4oIOaUYt91Ak8tJe"},{"type":"paragraph","children":[{"type":"text","text":"②启动步（也叫小跳步，以后会专门写这一块）之后，右脚先向后一小步；","id":""}],"text":"","id":"doxcnCo2K4IqaMe44e6sTBCSZSg"},{"type":"paragraph","children":[{"type":"text","text":"③然后左脚从右脚后面交叉/左脚向右脚并一步/左右脚同时蹬地，右脚向后大跨一步；","id":""}],"text":"","id":"doxcngmWyAYMGea6icjoYzPvgxd"},{"type":"paragraph","children":[{"type":"text","text":"④右脚跨出一大步，达到击球位置；","id":""}],"text":"","id":"doxcniQUCCOwYaIusGCiKqevXre"},{"type":"paragraph","children":[{"type":"text","text":"⑤右脚落地之后蹬地，高点击球；","id":""}],"text":"","id":"doxcniiQq44CqYMiAwnv6dWhYYf"},{"type":"paragraph","children":[{"type":"text","text":"⑥回位。","id":""}],"text":"","id":"doxcnakKowyMayegKwD7DJOgrnf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"发力方式","id":""}],"text":"","id":"doxcnCeE0YWWcSqAcmYmf7a5c3d"},{"type":"paragraph","children":[{"type":"text","text":"①. 靠绝对力量抡胳膊去打，这种有可能打到后场，但打不出高而远的境界，易出界不易控制；业余球友普遍力量不足，又没有单纯的力量训练，很难用到这一种；","id":""}],"text":"","id":"doxcn86UwoesakQyI8d0NaNFQOd"},{"type":"paragraph","children":[{"type":"text","text":"②. 技巧发力，轻松到后场的法宝。","id":""}],"text":"","id":"doxcnsAw04OwqcQCaisZkAKOA0f"},{"type":"paragraph","children":[{"type":"text","text":"打高远球发力，要凑够身体上四部分的力量，从下到上依次推进：","id":""}],"text":"","id":"doxcnqIaiYsu8MoC6ip7vnFsxLg"},{"type":"paragraph","children":[{"type":"text","text":"A. 蹬地发力依靠微微起跳蹬地，给予身体的力，向上传导；","id":""}],"text":"","id":"doxcnys2sUyY64WwaGg1T6DY52c"},{"type":"paragraph","children":[{"type":"text","text":"B. 腰腹发力依靠侧身，借助腰腹的力量，同时叠加蹬地的力，继续向上传导至手臂；","id":""}],"text":"","id":"doxcnugS6Qce8iYgme4pUE8AHLf"},{"type":"paragraph","children":[{"type":"text","text":"C. 手臂发力依靠快速挥拍带的力量，加上内旋的发力，使力量继续向上传导；","id":""}],"text":"","id":"doxcniw6C0Wu2Y46EMzNmUNsoFe"},{"type":"paragraph","children":[{"type":"text","text":"D. 手上发力依靠制动和屈指发力，打出爆发力；","id":""}],"text":"","id":"doxcnKuuwmA0kMMywusFEDPPtqc"},{"type":"paragraph","children":[{"type":"text","text":"通过以上的层层叠加力量，把身体内的力量“甩”出来，平时练习挥拍时，应该多多体会这种发力方式。","id":""}],"text":"","id":"doxcnuMqCm6S8caKwch1Uz62Ddf"},{"type":"image","attrs":{"height":315,"note":[{"type":"text","text":"发力方式","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/55833b8145fb4bd5867be624cd5ceb59","width":560},"text":"","id":"doxcnImqK6Gq6g0cOOOHZqcAPnz"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"步法　","id":""}],"text":"","id":"doxcnUSsq6MMM6KWotSCsymJQep"},{"type":"paragraph","children":[{"type":"text","text":"对于打羽毛球的基础练习，步法是非常重要的，因为打羽毛球的时候，要求身形灵活，速度敏捷，这样才能更稳的接住球，打出更好的成绩。","id":""}],"text":"","id":"doxcnAseK64gm0sss0Y0eR4ixWg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"跨步","id":""}],"text":"","id":"doxcn08oci2aSUa4O2tcUBCWMge"},{"type":"paragraph","children":[{"type":"text","text":"指向击球点迈出较大步幅的移动方法。通常在上网步法的最后一步时使用。","id":""}],"text":"","id":"doxcnKICQ8kqmAaMM4WO5ErYdde"},{"type":"paragraph","children":[{"type":"text","text":"两侧蹬跨步通常在对方来球速度较快，落点比较偏内时运用较多。向右侧蹬跨步时，身体重心先移至左脚上，随即左腿迅速用力蹬伸，在右腿向右侧跨出的同时，髋关节旋外，落地后成侧弓箭步状。击球后，右腿随即旋内蹬伸回动。向左侧蹬跨步则相反而行。","id":""}],"text":"","id":"doxcnqyUQqAea0egQwH7G72j15f"},{"type":"image","attrs":{"height":450,"note":[{"type":"text","text":"跨步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0c0a8b0aebd44c71a6dec437f0b8d60e","width":377},"text":"","id":"doxcnGEc68AoKCc8Wg32s8wcmsh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"垫步","id":""}],"text":"","id":"doxcnwSQSYo6c46QQwLFarPTSme"},{"type":"paragraph","children":[{"type":"text","text":"在移动到最后一步，与击球点尚有较短的一段距离时，用另一脚再加一小步的移动方法。这一种步法比较轻捷、灵巧，不但能使移动的步数比较经济，而且，还能保持移动中身体重心的稳定和有利于协助击球动作的完成。","id":""}],"text":"","id":"doxcn0E0cCukMAw6kaU1mzy2YPd"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"垫步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/0070dbc766524918a33a8e6b8a75b956","width":640},"text":"","id":"doxcngmoIIOmSmYQsbY8O2Vg5cu"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"并步","id":""}],"text":"","id":"doxcnsqUGOIoEO4cumITOvgsnkc"},{"type":"paragraph","children":[{"type":"text","text":"离击球点方向远侧的一个脚，向前一个脚垫一小步，同时前脚在其尚未落地时，又马上向前跨出的一种移动方法。这种步法较多地运用在上网、接杀球和正手后退突击扣杀时。并步右侧移动步法从起动开始，身体侧向右侧，身体重心移向右脚，左脚向右脚并步靠拢，并以前脚掌着地向右侧蹬伸，右脚在左脚并步未落地时，髋关节旋外后向右侧跨出一大步，落地时脚尖朝向右侧方向。击球后，右腿随即再旋内蹬伸回动。这种步法，通常在对方来球距边线较近时运用。","id":""}],"text":"","id":"doxcnogaY6a4aKGII0y36idmu0b"},{"type":"image","attrs":{"height":260,"note":[{"type":"text","text":"并步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e716b22518314ca49e7e8a64fb1f2d5b","width":400},"text":"","id":"doxcnugooUWCkSKIKAl5rBmkjHh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"交叉步","id":""}],"text":"","id":"doxcnOwE4kkkIwIwk6gyylbO8Xg"},{"type":"paragraph","children":[{"type":"text","text":"侧对击球点方向，两脚采用前、后交叉的移动方法。这种步法的步幅较大，移动中身体重心比较稳定。 ","id":""}],"text":"","id":"doxcnOq0OsceOWUkugVpfdlsU1b"},{"type":"paragraph","children":[{"type":"text","text":"左侧前交叉移动步法：","id":""}],"text":"","id":"doxcnWEc60KyGAYSaIVBwQlSgfb"},{"type":"paragraph","children":[{"type":"text","text":"起动时，左脚先向左侧迈一小步，随即以左脚为轴，身体左转，右脚向左侧跨一大步，呈背对球网姿势击球。击球后，右腿迅速蹬伸右转体还原成面对球网姿势，并利用左脚并步调整身体重心和回动。这种步法与并步一样，通常在对方来球距边线较近时运用。","id":""}],"text":"","id":"doxcnwK0cKCiqW2Y6GDgiYKq7EN"},{"type":"paragraph","children":[{"type":"text","text":"特点：","id":""}],"text":"","id":"doxcnu06UYakOiKgmwBiod83mSf"},{"type":"paragraph","children":[{"type":"text","text":"单步的移动步幅大，因此多适用于长距离的移动，如中场到后场的后退步法和从前场到后场或从后场到前场的移动。无论是主动情况下还是从后场击球结束转身，只要四个交叉步就可以到达网前，如果用并步，那就太多了，也很慢。","id":""}],"text":"","id":"doxcnMKUy2EkOUugwERkGkbFjmg"},{"type":"imageList","children":[{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"交叉步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/2e82d385af664039b5ac6f703cbdc177","width":356},"text":"","id":"doxcnIsSsWKacSeCWCWJEAF8Ead"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"交叉步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3c70c2b1e3cf4e51a500e58a5b6dd4f1","width":356},"text":"","id":"doxcnuyq2UUI2M2eaykXZBVaL5c"}],"text":"","id":"doxcn8qyksUWYAKU0isM0ohK7Tb"},{"type":"paragraph","children":[{"type":"text","text":"注意：","id":""}],"text":"","id":"doxcn8qyksUWYAKU0isM0ohK7Tb"},{"type":"paragraph","children":[{"type":"text","text":"1、交叉步移动时要尽可能地大步移动，这样才能体现交叉步的优势和速度所在。","id":""}],"text":"","id":"doxcnCwa0K2CqwMm8CuxEGSIxPf"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"交叉步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8192c932defc413db0942f1ad5dd8049","width":356},"text":"","id":"doxcnSEsWkMsiaSkM4IER6kkdWb"},{"type":"paragraph","children":[{"type":"text","text":"2、并步则是根据击球点的需要，灵活调整移动时的步幅，达到既要快速又要平顺、轻松。","id":""}],"text":"","id":"doxcngaMyoyyaqYYuoTcYMKyj7b"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"交叉步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3e7269c10f1146bc83dbefb20fcbce65","width":356},"text":"","id":"doxcneYGKMWUkeCaqCce3cKs2kh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"蹬跳步","id":""}],"text":"","id":"doxcnyaquUE6GU0CSOoRoRdVG7b"},{"type":"paragraph","children":[{"type":"text","text":"在移动到最后一步时，采用单脚或双脚起跳击球的一种移动方法。如网前扑球时，为加快速度抢点击球，后脚用力蹬伸，前脚呈弓步前跃；在后场突击扣杀时，先转体用垫步或并步移动，最后一步再用单脚或双脚起跳扣杀。使用这种步法，要求协调性好，弹跳力强，在击球后还要善于控制自己的身体重心，以便连贯好下一拍的击球。","id":""}],"text":"","id":"doxcnw0KssSCqay8ogzRnPi0yeb"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"蹬跳步","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/8bcc1a379f80427ba1433547300b4da5","width":356},"text":"","id":"doxcn2WkCeu0sWGCOEB0whNhXod"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"网前球","id":""}],"text":"","id":"doxcnYSoWS60icEqgsTGjNStfPf"},{"type":"paragraph","children":[{"type":"text","text":"网前球指的是运动员将对方击到本方中、前场的球，用拍面轻击球托的底部，使球直线越过球网落在对方近网区域的一种击球技术方法。","id":""}],"text":"","id":"doxcnQyQO4gkWSAoGs9wm0AjLdc"},{"type":"paragraph","children":[{"type":"text","text":"实战中，如果运用得当，往往可以起到充分拉开对方前后场移动的范围，和有效地控制前场迫使对方只能挑后场高球，从而为自己创造有利进攻得分的机会。","id":""}],"text":"","id":"doxcnYAC84au0QEWwqsCo8UWVXb"},{"type":"paragraph","children":[{"type":"text","text":"击球要领：必须松握球拍，用力不宜过大，当对方来球速度较快的时候，应注重体会和掌握好击球时的缓冲动作，以达到精确地控制击球的力量，同时还必须根据击球点与球网之间相处的远近、高低关系，准确地调整好自己击球的拍面。","id":""}],"text":"","id":"doxcn6cAageiKkgkyEbNdnrig1f"},{"type":"paragraph","children":[{"type":"text","text":"否则，力量太小，或拍面后仰不够，回球就容易下网。反之，又容易形成球过网时太高而遭对方扑杀，或回球太远，不但难以达到充分调动对方的目的，反而极有可能使自己处于被动的局面。","id":""}],"text":"","id":"doxcn0KKA4AYgw8qc6XoWlp4jce"},{"type":"image","attrs":{"height":363,"note":[{"type":"text","text":"网前球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/21cd2540f78842259a2924e467d50d79","width":488},"text":"","id":"doxcnkqqkmgKyI0YEmQwukBjMgc"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"推球","id":""}],"text":"","id":"doxcnK8GYWiyCi6AK0uJRrwrpyd"},{"type":"paragraph","children":[{"type":"text","text":"推球是羽毛球网前技术中的一种进攻型技术，运用得当，使对方陷入被动，你则找准机会进行进攻。","id":""}],"text":"","id":"doxcnAmqGgssiS28WUHdkrPN5Le"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"正手推球","id":""}],"text":"","id":"doxcnak0Gakc6QMsOIz0mTLrNnh"},{"type":"paragraph","children":[{"type":"text","text":"推直线：站在网前，当球飞过来，球拍向右侧前上举。在肘关节微屈回收时，小臂稍外旋，手腕稍后伸，球拍也随着往右稍下后摆，拍面正对来球。小指和无名指稍松开，使拍柄稍离开手掌鱼际肌。拇指和食指稍向外捻动拍柄，拍面更为后仰。","id":""}],"text":"","id":"doxcn2C00qGIq42YkKK7yAGuu2c"},{"type":"image","attrs":{"height":253,"note":[{"type":"text","text":"正手推球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/fa4afd5f608c4f20b5baf98bc3576e65","width":450},"text":"","id":"doxcnaicWYwoqoQQUm8hs9qYzMf"},{"type":"paragraph","children":[{"type":"text","text":"推对角线：推对角线技术的准备姿势和击球前动作与推直线相同,但是击球时击球点在右肩前,要推击球托的右侧后部,使球沿对角线方向飞去.这时,手腕控制拍面角度,闪腕时手臂不要完全伸直。","id":""}],"text":"","id":"doxcn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用反手握拍法，前臂伸时稍外旋，手腕由外展至伸直闪腕，中指、无名指和小指突然握紧拍柄，拇指顶压球拍，往前挥拍，推击球托的左侧面。","id":""}],"text":"","id":"doxcn6Ee8WqqKcWIOa8M2KLezTh"},{"type":"image","attrs":{"height":174,"note":[{"type":"text","text":"反手推球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/9313bb92d0de40debcf1754af55d843a","width":304},"text":"","id":"doxcnokoCcIOwgMWkKIccZ7e7jd"},{"type":"paragraph","children":[{"type":"text","text":"反手推对角线：在网前较高的击球动作基本与推直线相同，区别点是在击球一刹那要急速向右前方挥拍，推击球的左侧后部，使球沿对角线方向飞行。","id":""}],"text":"","id":"doxcnoUMWg0skg6GoqAh1fezAjg"},{"type":"image","attrs":{"height":174,"note":[{"type":"text","text":"反手推球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/3108b640737b4091877914cd5f03c2eb","width":304},"text":"","id":"doxcnuMEwigySuQUWIPKxvX8B4Y"},{"type":"paragraph","children":[{"type":"text","text":"羽毛球网前推球注意要点：","id":""}],"text":"","id":"doxcn0eCQEuIUcIOe48z0iEGlzb"},{"type":"paragraph","children":[{"type":"text","text":"1、抢高点击球。（击球点尽量和网平行，或比网高，推出去的球弧度越低越好）","id":""}],"text":"","id":"doxcnQMqU8C0qw2K8M3ejQesqCe"},{"type":"paragraph","children":[{"type":"text","text":"2、击球动作越小越好。（动作越小击球的隐蔽性就越好，之前讲扑球技术时候的要点，尽早的伸出球拍来迎球，然后先向后小幅度挥动球拍再击球。）","id":""}],"text":"","id":"doxcnq4M464mEwQK4wvzifCSlkf"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"勾球 ","id":""}],"text":"","id":"doxcn8SMmmC4AMsmyauXephsCSb"},{"type":"paragraph","children":[{"type":"text","text":"勾球是把在本方右（左）边的网前球击到对方左（右）边网前去的技术动作。勾球分正手和反手两种。","id":""}],"text":"","id":"doxcnkQycQiy6oo06Y5Vm0v3DFc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"正手勾球","id":""}],"text":"","id":"doxcnAE86o2gAm8EgquuLDWAIYg"},{"type":"paragraph","children":[{"type":"text","text":"用并步加蹬跨步上右网前。球拍随前臂往右前斜上举。在前臂前伸时稍有外旋，手腕微后伸，握拍手将拍柄稍向外捻动，使拇指贴在拍柄的宽面上，食指的第二指关节贴在拍柄背面的宽面上，拍柄不触掌心。球拍随着向右侧前挥动，拍面朝着对方右网前。击球时，靠前臂稍有内旋往左拉收，手腕由稍后伸至内收闪腕，挥拍拨击球托的右侧下部，使球向对方网前掠网坠落。击球后，球拍回收至右肩前。","id":""}],"text":"","id":"doxcn0g8A0kg6cWC8QFjSDFMm1g"},{"type":"image","attrs":{"height":858,"note":[{"type":"text","text":"正手勾球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/c0cc2cd19a6b49f98a9db81c272abe62","width":713},"text":"","id":"doxcni6EAaEKeIkQYcBxmftDunc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"反手勾球","id":""}],"text":"","id":"doxcnKKG6Q6Y6SwqkTgn4PQDBEF"},{"type":"paragraph","children":[{"type":"text","text":"站在左网前，反手握拍前平举。在身体前移的过程中，球拍随手臂下沉至离网顶20厘米处，握拍变成反拍勾球握拍法，拍面正对来球。当来球过网时，肘部突然下沉、同时前臂稍外旋，手腕稍屈至后伸闪腕，拇指内侧和中指把拍柄往右侧一拉，其他手指突然握紧拍柄，拨击球托的左侧后部，使球沿对角线飞越过网。击球后，球拍往右侧前回收。","id":""}],"text":"","id":"doxcnMso8gGGWCMQqamUUMYPPBh"},{"type":"image","attrs":{"height":823,"note":[{"type":"text","text":"反手勾球","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/84efc5f93124462cb922872e84799690","width":720},"text":"","id":"doxcnWoi44a6082s0eaZYUKhwWh"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"撮球","id":""}],"text":"","id":"doxcn6mc2w8W0MAgccfMCrf3Gzc"},{"type":"paragraph","children":[{"type":"text","text":"在羽毛球中，搓球是网前的基本技术之一，是用球拍搓击球的左或右侧下部与球托底部，使球向右侧或左侧旋转与翻滚过网。","id":""}],"text":"","id":"doxcn8m2auW0g8maMyqpoBi0eUb"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"动作提要","id":""}],"text":"","id":"doxcnwUkeAIyGKyieOuemF1TeVc"},{"type":"paragraph","children":[{"type":"text","text":"1、搓球技术可分为收搓和展搓。","id":""}],"text":"","id":"doxcnEUgmcsUmuGWEi2NJnUhZef"},{"type":"paragraph","children":[{"type":"text","text":"2、收搓主要是切击球托侧面使球产生旋转，速度较快、过网高度低。","id":""}],"text":"","id":"doxcn0awoqsOKSmY6iuwzLSWd1f"},{"type":"paragraph","children":[{"type":"text","text":"3、展搓主要是切击球托正面，并同时给球托一点点稍微向上的力度，球的最高点在我方一侧，一过网袋就迅速下坠，威胁非常大。","id":""}],"text":"","id":"doxcni6OIigGQMecqElgB4ofeXe"},{"type":"paragraph","children":[{"type":"text","text":"4、步伐要点：上网要快，抢到的点越高，搓出来的球质量越高。","id":""}],"text":"","id":"doxcn4IE6sYcei6sQGk7OmgUmbf"},{"type":"paragraph","children":[{"type":"text","text":"5、完成搓球动作后，右脚在前，左脚在后（右手持拍为例），随时准备封网、扑球，如果对手挑后场高球，则用右脚蹬地，迅速回动。","id":""}],"text":"","id":"doxcnUEA6YkSY0KWSEv5En71Vuc"},{"type":"image","attrs":{"height":200,"note":[{"type":"text","text":"动作提要","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e7f795ac29e047b5b1332d08af2a89bd","width":356},"text":"","id":"doxcnes462ksCKWCasJ7DpEVxBf"},{"type":"paragraph","children":[{"type":"text","text":"（反手搓球运用）","id":""}],"text":"","id":"doxcng0aW8ksMOSgKkhlpCp82xd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"技术分析","id":""}],"text":"","id":"doxcnkMcsUWw6CIucaeQE3EB9zb"},{"type":"paragraph","children":[{"type":"text","text":"搓球最是考验一个羽毛球选手的技术水平，是羽毛球里最具技术和最有战术意义的动作。羽毛球搓球技术属于小发力动作，对球拍的控制要求很高，羽毛球赛场上若是你能熟练使用搓球技术，绝对能完爆你的对手。","id":""}],"text":"","id":"doxcnsuKwGUSiWkqkiIDNgqv5mh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"动作演示","id":""}],"text":"","id":"doxcnYse4meCgKIQC0SNRJW4lNf"},{"type":"paragraph","children":[{"type":"text","text":"1、握拍要放松","id":""}],"text":"","id":"doxcneUaSC2q02KGOMZnmUXCvLc"},{"type":"image","attrs":{"height":338,"note":[{"type":"text","text":"动作演示","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/dc82c5d52c7e4071b6d54afbe27778fc","width":600},"text":"","id":"doxcniOQCQUE0kwYo0geg6algaf"},{"type":"paragraph","children":[{"type":"text","text":"（正手放松握拍）","id":""}],"text":"","id":"doxcnAOKgkOgiYACGQZfDWVxt2c"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnKg4eUSe60Kyg4YCsVgEL4b"},{"type":"image","attrs":{"height":338,"note":[{"type":"text","text":"动作演示","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/e0cac38f72324178a013e773da5105de","width":600},"text":"","id":"doxcnEseyy4uSoeaUWcXt6O4h91"},{"type":"paragraph","children":[{"type":"text","text":"（正手捏紧握拍，让拍头翘起来）","id":""}],"text":"","id":"doxcn8ioe6MAksMcscBpxQ27TNg"},{"type":"image","attrs":{"height":338,"note":[{"type":"text","text":"动作演示","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/79d1aa926c0f4508bc23121e71ef882f","width":600},"text":"","id":"doxcnuwWoCyCMSsaGs9YgwSj1Bg"},{"type":"paragraph","children":[{"type":"text","text":"（反手放松握拍）","id":""}],"text":"","id":"doxcnkoWyW40U4g0gQXwU74TBHg"},{"type":"image","attrs":{"height":338,"note":[{"type":"text","text":"动作演示","id":""}],"url":"https://p3.douyinpic.com/large/tos-cn-i-qvj2lq49k0/f338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11. rx100滤镜

1、索尼RX黑卡系列只有RX1和RX1R是采用全画幅传感器的（其中RX1R是无低通滤镜传感器的）。

2、RX10和RX100的各代产品都是采用1英寸传感器的。传感器幅面为13.2X8.8mm，远小于全画幅传感器的36X24mm幅面。

3、RX10m3的传感器是索尼新型的2400万像素的RS堆栈式传感器，得益于新型传感器，其高感光度画质极为优秀，信息传输速度极快，具有4K短片的拍摄能力。其F/2.4-4大光圈镜头等效焦距为24-600mm，广角与长焦兼顾，成像素质也非常优秀，长焦端虚化背景能力强，值得推荐。