T∕GXAS 1061-2025 健身运动 壮医三气养生操技术规范（英文版）

ICS11.020C05

IssuedbyGuangxiAssociationforStandardization

GXAS

AssociationStandard

T/GXAS1061—2025

Fitnessexercise—Technicalspecificationforthree-qi

health-preservingexercisesofZhuangmedicine

健身运动壮医三气养生操技术规范

(EnglishTranslation)

Issuedate:2025-07-25Implementationdate:2025-07-31

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Contents

Foreword

II

1Scope

1

2Normativereference

1

3Termsanddefinitions

1

4Generalrequirements 2

5Pre-exerciseroutine 2

6MovementBreakdown 2

AnnexA(informative)Illustrationsforthree-qihealth-preservingexercisesofZhuang

medicine 7

AnnexB(informative)Demonstrationvideoforthree-qihealth-preservingexercisesofZhuang

medicine 14

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Foreword

IncaseofanydoubtaboutthecontentsofEnglishtranslation,theChineseoriginalshallbeconsideredauthoritative.

ThisdocumentisdraftedinaccordancewiththerulesgivenintheGB/T1.1—2020Directivesforstandardization—Part1:Rulesforthestructureanddraftingofstandardizingdocuments,theGB/T20000.11—2016Guidesforstandardization—Part11:GeneralpresentationoftheEnglishtranslationofChinesenationalstandardsandGB/T20000.10—2016Guidelinesforstandardization—Part10:GeneralrulesfortheEnglishtranslationofChinesenationalstandards.

Attentionisdrawntothepossibilitythatsomeoftheelementsofthisdocumentmaybethesubjectofpatentrights.Theissuingbodyofthisdocumentshallnotbeheldresponsibleforidentifyinganyorallsuchpatentrights.

ThisdocumentwasproposedandpublicizedbyGuangxiInternationalZhuangMedicineHospital.

ThisdocumentwaspreparedbyGuangxiAssociationforStandardization.

ThisdocumentwasdraftedbyGuangxiInternationalZhuangMedicineHospital,Guangxi

UniversityofChineseMedicine,NanningSeventhPeople’sHospital,GuangxiSchoolofChineseMedicine,MekongHospital(Laos),LaoPakseHospital,andCambodiaZhongjiangInternationalHospital.

ThisdocumentwasmainlydraftedbyLinQin,HuangGuodong,HuXiaoyue,ZhaiYang,XuHang,YangShuang,HuangChao,YangJun,LiangYanhong,LuYing,GanXiaoling,ChenBi,QinLu,LiJie,YinXiao,YueGuihua,MengJieqiong,WeiXiaochun,FengWenhui,GongShanhong,PanMingfu,ZhongJieling,HuangMeifang,WangBing,HuangQiuxia,ShiMengjin,ZengYunying,HuangBiqiu,DengHui,HuWenting,ZhengHaofang,ZhouYanna,TangNingbo,WangYuxia.

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Fitnessexercise—Technicalspecificationforthree-qihealth-preservingexercisesofZhuangmedicine

1Scope

Thisdocumentdefinestermsanddefinitionspertainingtothethree-qihealth-preservingexercisesofZhuangmedicine,andspecifiesthegeneralrequirements,pre-exerciseroutine,andmovementbreakdownofthethree-qihealth-preservingexercisesofZhuangmedicine.

Thisdocumentisapplicabletothethree-qihealth-preservingexercisesofZhuangmedicine.

2Normativereference

Thecontentsreferencedasnormativeprovisionsinthefollowingdocumentisindispensablefortheapplicationofthisdocument.Fordatedreferences,onlytheeditioncitedapplies.Forundatedreferences,thelatesteditionofthereferenceddocument(includinganyamendments)applies.

GB/T34285Guidelinesforsafetyinfitnessexercise

3Termsanddefinitions

Forthepurposesofthisdocument,thefollowingtermsanddefinitionsapply.3.1

three-qiofZhuangmedicine(samheiqywcuengh)

generaltermencompassingheavenlyqi,earthlyqi,andhumanqiwithintheqiofnatureandtheqiofhumanbody,accordingtothetheoryof“Three-qisynchronization”inZhuangmedicineNote1:Theqiofnaturereferstothethreeqi—heavenlyqi,earthlyqi,andhumanqi—inthenature,alongwiththeirdynamicmovementsandtransformations.

Note2:InZhuangmedicine,thehumanbodyisregardedasasmalluniverseandalimitedmicrocosmicunit.Therefore,theqiofhumanbodyreferstothethreeqi—heavenlyqi,earthlyqi,andhumanqi—containedwithinthehumanbody,alongwiththeirdynamicmovementsandtransformations.

3.2

three-qihealth-preservingexercisesofZhuangmedicine（cauhciengxsengsamheiqywcuengh）DaoyinexercisesinZhuangmedicineforrehabilitationandhealthpreservationthroughcoordinatingmovementsofmusclesandjointsbystretchingtendonsandreleasingtendonknots.Thesepracticesfacilitatethecommunicationamongthethreeqi—heavenlyqi,earthlyqi,andhumanqi—withinthehumanbody,allowingthemtosynchronizeinmovement,interactivelyregulateandtransform,andmaintaindynamicequilibrium

3.3

frog-imitatinghandposture(fwngzgoephingz)

handpostureintraditionalZhuanghealth-preservingpractice,primarilyusedtoguideqibacktoitsoriginandunblockmeridians.Itimitatesthatofafrog’shand.Thispostureischaracterizedbynaturallyspreadingfingerswithslightinterdigitalseparation,awebbed-likeappearance,relaxedyetsubtlytensefingerroots,andslightlyhollowedpalms.Itbalancesloosenesswithoutslacknessandexpansionwithoutrigidity

3.4

pipa-holdinghandposture

handpostureinDaoyinexercisesortraditionalhealth-preservingpractice,primarilyusedtoguideqitothecenterandregulateandharmonizetheheartandlungs.Itimitatesthestanceofholdingandplayingapipa.Thispostureischaracterizedbypalmsfacingeachotherand

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slightlyhollowed,withfingersnaturallyandslightlyspread.Thewristsareraised,onehandpositionedinfrontofthechestwhiletheotherslightlyabovetheshoulder,creatinga“holdingpipa”posture

3.5

lotus-upholdinghandposture

handpostureintraditionalZhuanghealth-preservingpractice,primarilyusedtounblockmeridiansandstretchtendonknots.ItimitatestheupholdingmotionseeninfiguresofHuashanrockpaintings.Thispostureischaracterizedbyfourfingersheldstraightandtogether,withthethumbslightlybentandtuckedalongsidetheindexfinger,thepalmsfacingupwardandrotatingoutwardinanup-holdingmanner

4Generalrequirements

4.1FitnessexercisesafetyshallcomplywithGB/T34285.

4.2Movementsshallbemoderateandprogressive,andforcefulstretchingshallbeavoided.Ifphysicaldiscomfortorsports-relatedinjuriesoccur,exercisesshallbeceasedimmediately.

4.3Itisrecommendedtopractice2–3timesdailyinthemorningorevening,accompaniedbysoothingmusic,eachsessionlasting4–5minutes,withslightperspirationastheproperdegree.

5Pre-exerciseroutine

Itisrecommendedtowearloose,breathableclothingandathleticshoes,andusetherestroompriortothesession.

6MovementBreakdown

6.1Flexingtheupperbodylaterallytoregulateheavenlyqi

TheAnn

movementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinexBforreference:

a)Slightlybendthekneesandsteptheleftfootsideways,positioningthefeetshoulder-widthapart.Then,spreadthefingersintoafrog-imitatinghandposture,andcrossthewristsinfrontoftheabdomen(seeFigureA.1a);

b)Raisebothhandsoverheadwiththeeyesfollowingthehandmovement(seeFigureA.1b);

c)Lookforward,bendtheelbows,anddrawdownward(seeFigureA.1c);

d)Drawtheelbowsinwardandcrossthewristsinfrontoftheabdomen,thenraisebothhandsoverheadagain,withtheeyesfollowingthehandmovement(seeFigureA.1d);

e)Lookforward,bendtheelbows,anddrawdownward;

f)Slightlybendthekneesandraisebothhands(seeFigureA.1e);

g)Leanthetorsototheleftatanangleof30°to45°,thenreturntotheuprightposition(seeFigureA.1f);

h)Leanthetorsototherightatanangleof30°to45°,thenreturntotheuprightposition(seeFigureA.1g);

i)Bendtheelbowsanddrawdownward,imitatingthepostureofastandingfrog(seeFigureA.1c);

j)Retreattheleftfoot,rotatethepalmsinward,pressthemdownwardinfrontofthechest,thenreturntotheclosingposture(seeFigureA.1h).

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6.2UpholdinglotuswiththehandstoclimbHuashan

TheAnn

movementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinexBforreference:

a)Steptheleftfootsideways,positioningthefeetshoulder-widthapart.Thenbendthekneesslightly,andpressthepalmstogetherinfrontoftheabdomenandraisethemupward(seeFigureA.2a);

b)Unfoldthepalmsinfrontoftheforehead,bendtheelbowstoanangleof90°withthepalmsfacingupward.Keepthefourfingerstogetherandstraight,withthethumbslightlybentandtuckedalongsidetheindexfinger,formingalotus-upholdinghandposture(seeFigureA.2b);

c)Rotatetheleftpalminwardandpressitdownward,withthefingertipspointingtowardthemid-axillaryline.Stopwhenthehandisapproximatelylevelwiththehip,thenrotateoutward,backtothestartingposition(seeFigureA.2c);

,

d)Rotatetherightpalminwardandpressitdownward,withthefingertipspointinginwardthenrotateoutward,backtothestartingposition(seeFigureA.2d);

e)Turnthetorsototheleftwiththefingersspreadingslightly,extendthehandsupwardandforward,thenshifttheweightontotheleftlegintoabowstance(seeFigureA.2e);

f)Lifttherightkneetohipheight,anddrawtheelbowsinwardtotuckthechest(seeFigureA.2f);

g)Stepbackwiththerightfoot,landingonthetoes,andstretchbotharmsdiagonallyupward(seeFigureA.2g);

h)Clenchthefistswiththethumbstuckedinside,rotatetheminward,backtothecenter,andholdtheminfrontofthechestwiththebacksofthehandsfacingeachother(seeFigureA.2h);

i)Turnthetorsototherightwiththefingersspreadingslightly,extendthehandsupwardandforward,thenshifttheweightontotherightlegintoabowstance;

j)Lifttheleftkneetohipheight,anddrawtheelbowsinwardtotuckthechest;

k)Stepbackwiththeleftfoot,landingonthetoes,andstretchbotharmsdiagonallyupward;

l)Clenchthefistswiththethumbstuckedinside,rotatetheminward,backtothecenter,andholdtheminfrontofthechestwiththebacksofthehandsfacingeachother;

m)Retreattheleftfoot,changethefiststopalmsandrotatetheminward,pressthepalmsdownwardinfrontofthechest,thenreturntotheclosingposture.

6.3TheAnn

Bendingthekneesanddrawingthebowtounblockearthlyqi

movementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinexBforreference:

a)Slightlybendthekneesandlifttheleftknee.Formafrog-imitatinghandposturebyspreadingthefingers.Raisethelefthandandthenpullitdownwarduntiltheelbowisbenttoanangleof90°,whileextendingtherightarmtoshoulderheight(seeFigureA.3a);

b)Steptheleftfootdown,bendthekneesslightly,andbendtherightelbowtoanangleof90°,formingsymmetrywiththeleftelbow(seeFigureA.3b);

c)Bendthekneesslightly,lifttherightknee,andextendtheleftelbowtoshoulderheight(seeFigureA.3c);

d)Steptherightfootdown,bendthekneesslightly,andbendtheleftelbowtoanangleof90°,formingsymmetrywiththerightelbow(seeFigureA.3d);

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e)Shifttheweightontotherightleg,turnthetorsototheleft,andcrossthewristsinfrontofthechest(seeFigureA.3e);

f)Shifttheweightforwardtoformabowstance,turnthepalmsoverandpressthemdownward,bendingtheelbowstoanangleof90°(seeFigureA.3f);

g)Shifttheweightontotherightleg,assumeanemptystancewiththelefttoelightlytouchingtheground,thenmovethepalmsupwardandforwardinfrontofthechesttoformapipa-holdinghandposture(seeFigureA.3g);

h)Shifttheweightforwardandextendthehandsforward(seeFigureA.3h);

i)Shifttheweightbackward,moveqiwiththehandsasthewristscrossinfrontofthechest,andturnthetorsotofaceforward(seeFigureA.3i);

j)Shifttheweightontotheleftlegandturnthetorsototheright;

k)Shifttheweightforwardintoabowstance,turnthepalmsoverandpressthemdownward,bendingtheelbowstoanangleof90°;

l)Shifttheweightontotheleftleg,assumeanemptystancewiththerighttoelightlytouchingtheground,thenmovethepalmsupwardandforwardinfrontofthechesttoformapipa-holdinghandposture;

m)Shifttheweightforwardandextendbothhandsforward;

n)Shifttheweightbackward,stretchthelefthanddownwardandleftward,andturnthetorsotofaceforward.Retreattheleftfoot,rotatethepalmsinwardandpressthemdownwardinfrontofthechest,thenreturntotheclosingposture.

6.4Standingwithoneraisedfoottoexpelpathogenictoxins

Themovementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinAnnexBforreference:

a)Steptheleftfoothalfastepsidewaysandturnthetorsototheleft(seeFigureA.4a).Bendtheknees,bringthefeettogether,raisebothhandsabovetheforehead,andthenpresstheuprightpalmsdownwardtochestlevel(seeFigureA.4b);

b)Steptherightfootdiagonallybackwardwithtoespointingforward,andbendthekneesslightly.Raisetherighthandupward,closetotheear,andbendtheleftelbowtoanangleof90°,formingafrog-imitatinghandposturewithspreadingfingers(seeFigureA.4c);

c)Stretchtheleftelbowtoshoulderheight;

d)Shifttheweightontotherightleg,abductthelefthiptoraisetheleftkneetostandfirmly;

e)Steptheleftfootdownandbringthefeettogether.Drawthelefthandbacktoalignwiththerighthandabovetheforehead,thenpressdownwardwiththebasesofbothpalms(seeFigureA.4e);

f)Steptherightfoothalfastepsidewaysandturnthetorsototheright(seeFigureA.4f).Bendtheknees,bringthefeettogether,raisebothhandsabovetheforehead,andthenpresstheuprightpalmsdownwardtochestlevel(seeFigureA.4g);

g)Steptheleftfootdiagonallybackwardwithtoespointingforward,andbendthekneesslightly.Raisethelefthandupward,closetotheear,andbendtherightelbowtoanangleof90°,formingafrog-imitatinghandposturewithfingersspread.(seeFigureA.4h);

h)Stretchtherightelbowtoshoulderheight;

i)Shifttheweightontotheleftleg,abducttherighthiptoraisetherightkneetostandfirmly(seeFigureA.4i);

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j)Steptherightfootdownandbringthefeettogether.Drawtherighthandbacktoalignwiththelefthandabovetheforehead,pressdownwardwiththebasesofbothpalms,andreturntotheclosingposture.

6.5Bendingandshiftingthetorsotoharmonizehumanqi

Themovementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinAnnexBforreference:

a)Bendthekneesslightlyandsteptheleftfootsideways,positioningthefeetshoulder-widthapart(seeFigureA.5a);

b)Raisebothhandswiththeelbowsbendingtoanangleof90°andthefingersspreadingintoafrog-imitatinghandposture(seeFigureA.5b);

c)Bendthetorsoforwardtoanangleof90°,simultaneouslypressingbothhandsdownwardandbendingtheelbowsbackwardwithpalmsfacingupward(seeFigureA.5c);

d)Drawthehandsbacktothesidesofthebody,turnthepalmstofacedownward,andextendthemforward(seeFigureA.5d);

e)Usethewaisttoshiftthetorsoatanangleof90°tothelefthorizontally,thenshiftbacktotheoriginalposition(seeFigureA.5e);

f)Usethewaisttoshiftthetorsoatanangleof90°totherighthorizontally,thenshiftbacktotheoriginalposition(seeFigureA.5f);

g)Pressthehandsdownward,bendingtheelbowsbackwarduntilthebacksofthehandsareparalleltotheground(seeFigureA.5g);

h)Bendthekneesslightlyandturnthetorsotoanuprightposition(seeFigureA.5h).Raisethehandswithbendingelbows(seeFigureA.5i);

i)Shifttheweightontotherightleg,retreattheleftfoot,rotatethepalmsinwardandpressthemdownward,andreturntoaclosingposture.

6.6Liftingupandpressingdowntocirculatethreeqi

Themovementisbrokendownintothefollowingsteps,withademonstrationvideoprovidedinAnnexBforreference:

a)Bendthekneesslightlyandsteptheleftfootsideways,positioningthefeetshoulder-widthapart;

b)Liftandholdbothhandsinfrontofthenavel,withthepalmsfacingupandthefingertipspointingtowardeachother(seeFigureA.6a);

c)Turnthepalmsoverandpressdownwardbelowthenavel(seeFigureA.6b).Raisethehandsfrombothsides,shifttheweighttotherightandcrossthewristsinfrontoftheforehead,thenturnthetorsototheleft(seeFigureA.6c);

d)Turnthepalmsoverandpressdown,shifttheweightforward,thendrawthehandsbackwardtoclamptheback,withthebacksofthehandsfacingeachother(seeFigureA.6d);

e)Shifttheweightbackward,crossthewristsinfrontofthechest(seeFigureA.6e),andturnthetorsotofaceforward(seeFigureA.6f);

f)Shifttheweightleftwardandturnthetorsototheright(seeFigureA.6g);

g)Turnthepalmsoverandpressdown,shifttheweightforward,thendrawthehandsbackwardtoclamptheback,withthebacksofthehandsfacingeachother(seeFigureA.6h);

h)Shifttheweightbackward,crossthewristsinfrontofthechest(seeFigureA.6i),andturnthetorsotofaceforward(seeFigureA.6j);

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i)Shifttheweightrightward,retreattheleftfoot,separatethehandsandpressthemdownward(seeFigureA.6k).Raisethehandsfrombothsidestoabovetheheadandpressdowntoconcludetheexercise(seeFigureA.6l).

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AnnexA

(informative)

Illustrationsforthree-qihealth-preservingexercisesofZhuangmedicine

FigureA.1illustratestheposture“Flexingtheupperbodylaterallytoregulateheavenlyqi”.FigureA.2illustratestheposture“UpholdinglotuswiththehandstoclimbHuashan”.FigureA.3illustratestheposture“Bendingthekneesanddrawingthebowtounblockearthlyqi”.FigureA.4illustratestheposture“Standingwithoneraisedfoottoexpelpathogenictoxins”.FigureA.5illustratestheposture

“Bendingandshiftingthetorsotoharmonize