Three Palms, Six Heels
Pinyin: San Zhang Liu Gen
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中文
三掌六跟，是指太极运动中脚底的基本合理负重结构。
其基本原则为：
脚跟承担约 60% 的身体重量，脚掌承担约 30%，脚缘承担约 10%。
这一负重比例构成了人体在站桩与行拳过程中最稳定、最安舒的基础状态。
它不是固定不变的数值，而是太极腿脚运用中始终围绕的基本负重框架。
English
Three Palms, Six Heels describes the foundational weight-distribution structure of the foot in Taichi practice.
The basic proportion is approximately 60% on the heel, 30% on the forefoot (including toes), and 10% on the foot edges.
This distribution forms the most stable and comfortable baseline for standing and movement.
It is not a rigid numerical rule, but a reference structure that consistently guides weight organization in Taichi.
在太极语境中，脚下之稳，并非来自用力踩实，
而是来自符合脚部结构特性的合理负重关系。
脚跟是人体的主要承重部位，负责稳定与承托整体重量；
脚掌承担平衡与前后调节的辅助负重功能；
脚缘则负责侧向平衡与细微修正。
当负重比例失衡时，
身体的紧张会首先反映在脚底：
脚掌、脚缘或足底筋膜出现紧张、酸胀或不适，
进而向踝、膝、胯乃至整体结构传导。
因此，三掌六跟并非单纯的脚部问题，
而是身体是否中正、稳定、协调的重要检验依据。
English
In Taichi, stability under the feet does not come from pressing forcefully into the ground,
but from a weight distribution that accords with the natural structure of the foot.
The heel serves as the primary load-bearing region,
the forefoot assists with balance and forward-backward regulation,
and the foot edges provide lateral adjustment and fine control.
When this balance is disrupted, tension first appears at the sole,
then transmits upward through the ankle, knee, and hip,
affecting the integrity of the whole structure.
Thus, Three Palms, Six Heels is not merely a foot concept,
but a key indicator of overall alignment and stability.
Key Distinctions & Common Misinterpretations
三掌六跟 ≠ 机械死守 60 / 30 / 10
三掌六跟 ≠ 用力踩脚或刻意分配重量
三掌六跟 ≠ 只在站桩中存在
三掌六跟 ≠ 脚的问题与身体无关
Three Palms, Six Heels does not describe rigid percentages, forceful grounding, or a static condition—it describes a living balance structure.
中文
在实践中，当三掌六跟成立时，
脚下感觉稳定而不僵，
重心清晰而可调，
身体在动中仍能保持中正与松活。
若脚底出现明显紧张、酸疼或失衡感，
往往意味着身体重心已偏离合理结构，
而非脚本身的问题。
English
When Three Palms, Six Heels is present,
the feet feel stable without rigidity,
the center of gravity remains clear and adjustable,
and balance is maintained even during movement.
Persistent tension or discomfort in the sole usually indicates a deviation in overall alignment,
rather than an isolated foot issue.
掌（Zhang）｜Forefoot Load
核心语义：脚掌与脚趾区域的辅助承重
英文锚点：forefoot / toe area
禁用方向：hand / palm (hand)
跟（Gen）｜Heel Load
核心语义：脚跟的主要承重功能
英文锚点：heel
禁用方向：root as metaphor
六跟（Six Heels）｜Bilateral Reference
说明：指双脚整体负重结构，并非六个支撑点
用途：避免误解为“支点理论”
本术语说明用于统一中英文用词与理解边界，
不作为训练步骤或技法描述。
合胯出腿 · Hip Integration Leading the Leg
脚落胯启 · Foot Lands, Hip Activates
先松后动 · Release First, Then Move
胯转平移 · Hip Rotation with Level Translation
中正安舒 · Centered Upright Comfort