（一）冲拳
分平拳与立拳两种。平拳拳心向下；立拳拳眼向上。
Thrust Fist(with knuckles facing upward or sideward)
预备姿势：两脚左右开立，与肩同宽，两拳抱于腰间，肘尖向后，拳心向上（图4-1-4）。
Starting Position: Stand upright with feet shoulder-width apart, fists on hips, elbows pointing backward and knuckles facing sideward（Fig.4-1-4）.
动作说明：挺胸、收腹、直腰，右拳从腰间向前猛力冲出，转腰、顺肩，在肘节过腰后，右前臂内旋。力达拳面，臂要伸直，高与肩平。同时左肘向后牵拉（图4-1-5）。练习时，左右可交替进行。
Movements: With chest thrown out, abdomen pulled in and waist erect, thrust right fist forward forcibly, extending the right shoulder,twisting waist with a jerk and turning the right forearm inward when the right elbow moves past hip.Direct force to the foremost part of fist and straighten the arm at shoulder level.Meanwhile, pull the left elbow backward（Fig.4-1-5）.Repeat by reversing“right”and“left”.
要求与要点：出拳要快速有力，要有寸劲，做好拧腰、顺肩、急旋前臂的动作。
Points to Remember: Thrust the fist with an explosive force.
图4-1-4（Fig.4-1-4）
图4-1-5（Fig.4-1-5）
图4-1-6（Fig.4-1-6）
图4-1-7（Fig.4-1-7）
（二）架拳 Uphold Fist
“预备姿势”或“预备式”英文解释，全书有“Starting position”、“Preciminary type”、“Ready position”三种解释，全书统一为“Ready position”。
预备姿势：与冲拳同（图4-1-6）。
Starting Position: The same as that for “Thrust Fist” （Fig.4-1-6）.
动作说明：右拳向下、向左、向上经头前向右上方画弧架起，拳眼向下，眼看左方（图4-1-7）。练习时，左右可交替进行。
Movements: Move the right fist downward, leftward, upward in an arch until it comes overhead in front, with the radial side of hand facing downward.Look forward the left（Fig.4-1-7）.Repeat by reversing “right” and “left”.