The Tianzhu Massage I practiced is not exactly the kind recorded in Sun Simiao's works, but after finishing, there are eighteen styles. The main actions are as follows:
1. Turn your wrist and move your fingers: grasp each other with your hands, gently rub them like washing your hands, and repeat several times.
2. Turn your wrist and turn your arm: cross your forefinger, turn your wrist and turn your arm, palm to chest, and turn your palm forward repeatedly.
3. Massage knees and legs: grab both hands and rub them hot. Rub the inside of your knees and calves with your palm while it's hot, and do it several times left and right.
4. Draw the bow left and right: first stretch the left hand forward, like a bow, and the right hand is like a bow, then the right hand and the left hand alternate several times.
5. Raise your arm and hold the stone: hold your right hand on your waist and lift your left hand like a stone several times; Similarly, change the other hand.
6. Open the chest with fists: make fists with both hands, stretch your arms to the left and right respectively, and open the chest with one punch several times each.
7. Tilt your body and move your waist: sit flat on the bed or on the ground, stretch your hands forward, try to the upper left and right, return to the right seat, and alternate left and right.
8. Hold your head and turn your waist: hold your head with both hands and turn left and right. The waist can be stretched forward, forced and repeated several times.
9. Stand on the ground: Hold your hands on the ground, bend your body and stand up three times.
10. Back thumping: Make a fist with your left hand, thumping your back repeatedly with the jaws of a tiger, and change your right hand, with the same action.
1 1. Stop your feet: sit with your legs straight, lift your thighs, bend your knees, push forward and alternate left and right.
12. Look at the ground: bend over, put your hands on the ground or hard bed, and twist left and right alternately for several times.
13. In-situ twist: stand at attention for a moment, then bend forward slowly, then recover upright to make the body rise, then bend backward slowly, then recover upright to make the body rise once, and * * * do it three times.
14. Pedal palm: Sit upright, cross your hands, bend your left knee and palm your left foot; Change your right foot again in the same way, alternating left and right several times.
15. Hook your feet: sit up straight, stretch your legs, bend forward slowly, hook your right foot with your left hand, touch your knees, and press with your hands; Change your right hand and hook your left foot, as before, alternating several times.
Zhang Qun talks about health.
Zhang Qunshou 102 years old, rich in health knowledge. He once put forward the famous saying that "life begins at the age of 70". Before his death, he wrote a song of self-encouragement: "Walk 3,000 steps a day, sleep for seven hours at night, eat and drink too much, have a balance between work and rest, be always happy in your heart, have no complaints in your mouth, love yourself and serve your country faithfully!"
Zhang Qun also summed up Chiang Kai-shek's regimen, mainly including: "First, meditation; second, light gymnastics; third, walking every morning and evening. These three things are persistent and never stop, which is the way to maintain health. "
Zhang Qun was in good health until he was 90. I have been suffering from degenerative arthritis since I was in my 90s. After a long-term hospitalization, it is still necessary to rely on people to raise them, and it is very effective to walk and exercise every day. After he 100 years old, he still takes a walk every morning, noon and evening, with about 1000 steps each time. Walk 3000 steps all day, with the support of specialized nursing staff, and never stop.
Judging from Zhang Qun's summary of his health preservation and Chiang Kai-shek's health preservation, the main secret of Zhang Qun's health preservation and longevity is to walk. He walked 3000 steps every day until he died at the age of 102.
Zhang Qun gave a speech on self-cultivation in 1954, expounding the guiding role of self-cultivation in health preservation. 1969, he expanded and revised the contents of his speech and published it as a book. The title of this book is "Talking about Cultivation", which is very influential in Taiwan Province Province. The title of this book has almost become synonymous with the way of keeping in good health in Zhang Qun.
In the book "Talking about Cultivation", the first article is about the way of keeping in good health. Zhang Qun advocated that keeping in good health should start with "sometimes eating properly". He said that he met many friends in his life and he was in good health. However, at a strong and promising age, he was too conceited, or indulged in debauchery, or indulged in eating and drinking, so that he aged before he was old. Therefore, he believes that the way of keeping in good health should always pay attention to moderation in order to come naturally.
Secondly, we should have a happy mood. He said: "I once saw a pair of couplets in Korea, which said,' Smile and get old'. Although couplets have only eight words, they have far-reaching significance. I said that the couplet was rewritten as' Laugh once, you are younger; "If you get angry, you will lose one year", which is more incisive and better. "
Thirdly, Zhang Qun thinks that health is related to labor, and he has formed the habit of hard work since he was a child, which will benefit him all his life.
Finally, he used a song of youth to encourage readers:
Get up early, sleep well, and be full at seven points;
Run often, laugh more, and don't worry;
Busy every day, never getting old.
These 8 sentences and 24 words can be summarized as Zhang Qun's way of keeping in good health.
Zhang Qun often speaks everywhere. In his speech, he summed up the theme of the book "Talking about Cultivation" as "Five-support Proverbs" to help people remember:
Zhang Qun Health: "Five Cultivation Proverbs"
The way of self-cultivation is based on five educations.
Fitness: You must keep a regular life, a happy mood and the habit of working hard.
Nourishing the heart: we should cultivate devout faith, broad mind, strong will and eternal enthusiasm.
Yang Hui: You should have a cool head, an objective attitude, a spirit of seeking knowledge and be able to practice.
Cultivation: coping with the world with humility, treating others with forgiveness, self-control with patience, and accommodating others with reconciliation.
Expectation: During the service period, we should be honest, be responsible for establishing public trust, be service-oriented, and strive for innovation at the expense of sacrifice.
Daily lacing
I. Baduanjin
Second, Tai Ji Chuan (punching and kicking)
Third, King Kong Kung (Jumping)
Fourth, practice at ordinary times
1. Turn your wrist and move your fingers. Upper limb stretching. Punch and open the chest.
2. Pull the tendon on your leg.
3. Stretch all over. Hold your head and pull your feet. Embrace your knees independently. Squat under your knees. Massage knees and legs.
Push the wall.
5. The tendon was broken by 30%.
6. Kick your back. Cut and kick. Shake yourself and go for a walk.
Five, bed exercise
1. Shake the sea, Zusanli, rub your heart. Pull your feet.
2. Knee therapy, solar terms guidance, big worship.
3. Tiger crouching, (ancient five birds), rolling back and kicking.
What is the purpose of modifying truth in French? Guiding method
(Tianzhu massage)
(When practicing, practice Ba Duan Jin first, and then choose the following actions according to time. )
1. Go and wash your hands. ① Stand naturally with feet shoulder-width apart; 2 Twist your hands and rub them repeatedly, just like washing your hands. ③ Massage knees and legs. 4 Knead your limbs. Pat eight virtual. ⑤ Massage the whole body.
2. Support with both hands. ① Gently cross your hands and fingers in front of you, raise your palms up to your chest, turn your wrists and arms, push your palms forward, and pause. (2) Hands apart, draw a circle forward to both sides to the waist. (3) Put your right hand on your hip, and lift your left hand like a stone. The right type is the same as the left type.
3. Punch to open the chest. ① The lower limbs are in a standing position, with fists clenched with both hands, and the thumb holding the inside of the ring finger root; ② The right fist is placed at the waist, and the left fist is thrown forward, alternating left and right. (3) The body is upright, the lower limbs are slightly flexed, and both hands and fists are crossed on the chest at the same time, and the fists are horizontally folded at the sides of the body, and then the hands are slowly retracted to the side.
4. Bow and arrow sculpture. (1) The lower limbs are crossed into a standing posture, which is shoulder-width or slightly wider, and the hands are crossed on the chest. (2) The left arm is extended to the left, the hands are tilted upward, the comfortable fingers are sitting on the wrist, the right hand is bowstring behind, and the left hand is visually observed. ③ The right type is the same as the left type.
5. Sit on the ground and watch. (1) two palms, two feet. (2) Use the head to drive the trunk to draft forward and upward, and the head is backward and paused. (3) Turn your head back naturally, look at the back, alternate left and right, stand on your feet and get up slowly.
6. Turn the spine gently. ① Stand naturally, slowly put your hands on the kidney point, and use your head to drive your trunk backward into an arch. After a pause, the body returns to an upright position. ② Stand naturally, with your hands crossed and your elbows spread out. Keep your lower limbs still, slowly turn left to the limit, and pause. The right type is the same as the left type, alternating left and right several times. (3) Slowly turn your body positive and put your hands on your sides.
7. Climb your feet. Climb with both hands and feet. ② Hook with one foot, climb with both hands, and alternate left and right. ③ Push the left foot forward and backward. ④ Push the right foot forward and backward. ⑤ Lift your left leg. 6. Hold your right leg.
8. Beat your back and point to the sky. ① Make a fist with your left hand and slap your back with your jaw from top to bottom. ② The right type is the same as the left type, alternating left and right several times. (3) Cut left and right with both hands, pointing to the sky and the ground. Hands pointing up to the sky, down to the ground, left and right.
Attachment 1:
Nineteen Daofa originated from the Taoist book "A Brief Introduction to Zhengyi Method". This method is the representative of the early Taoist regimen. Its 19 movements and names were more common from the Jin, Southern and Northern Dynasties to the Sui and Tang Dynasties, and this method was more concentrated and comprehensive. This guidance method includes the movements of all parts of the body, combined with breathing and exhalation, which requires deep, thin, long and silent breathing. This set of movements is comparable to modern popular unarmed fitness gymnastics in perfection and science.
Anyone who feels groggy and not smooth will be guided in nineteen ways:
First, the hands are twisted, such as washing hands;
Second, turn your hands to your chest;
Third, grasp with both hands, * * * press the knees, and the left and right are the same;
Fourth, cross your hands, press the fork [Moon] on the left and right, and slowly pull out the body, the left and right are the same;
Fifth, if you hold a stone bow, you will have the same strength.
Sixth, make a fist forward, and the left and right are consistent;
Seventh, if a 1000-pound stone is unfolded, the left and right sides are the same;
Eighth, with fists, it is ⑤, the name is open chest, and the left and right are the same;
Ninth, the sitting posture is inclined, leaning like a mountain, and the left and right are consistent;
Tenth, put your head in your hands and turn your head. The name is threatening, both left and right are the same;
Eleventh, put your hands on the ground, bend your spine and lift it up three times;
Twelfth, put your hands on your back, and the left and right sides are consistent;
Thirteenth, sit up straight and stretch your feet, with your hands behind your back.
Fourteenth, press the ground with both hands, which is called left and right;
Fifth, stand back and lift back three times;
Sixteenth, the hands are urgent, and the feet are shaking from side to side, especially the left and right feet;
Seventeenth, stand up and step forward and backward with your feet, left and right;
Eighteenth, sit, spread your feet carefully, put your hands on your knees and press your hands left and right;
Nineteenth, the hand points straight up to the sky, straight down to the ground, the left and right are the same.
19, do it every day, tonify and delay the disease. If you can't cover everything, those who get the best from the middle often have one or two effects, so blood flow is disease-free. When the time is up, don't be the wind, or hold your breath and exhale after each service, so you can't hear it.
Precautions:
(1) [month] (b), pass "mustache". Subcostal epiphysis
② Stone (load): weight unit. 120 Jin is stone. The meaning here is to make a strong bow opening action.
(3) architecture: strike and knock. Here's the punch.
4 Extension: Tila Tila. Here, I mean to lift my hands hard, just like lifting a heavy object.
⑦ But: backward. Burton: Vibration. This refers to the chest expansion movement with both hands flat backwards.
6. Sit with your legs spread out. Lean, lean. Deviation is like a mountain, leaning sideways with both hands, just like pushing a heavy object.
⑦ Pull: Pull. This is the hand behind the fork. Pull back.
⑧ [19]: Glare.
Be careful when stretching your feet: bend your legs and put your knees against your chest.
If you can't do it every day, if you can't do it all the time, you will get one or two effects in the middle, then your blood will die. Don't be the wind when you take it, or hold your breath. Spit out the old breath every time you take it, so that no one can hear you.
Appendix 2: "What is the best way to prepare for emergencies? Tianzhu eighteen-style massage.
Sun Simiao made a good summary of this set of movements: "People who can do this three times a day will be able to get rid of all diseases after one month, run and run horses; Nourish and prolong life, eat, have bright eyes, be agile and not tired. " (Qian Jin Fang. Health ")
First potential
Hold hands, twist like washing hands and massage each other.
"Hands touch like washing": the projection area of human hands on the brain is the largest, so it is often compared to the hot line connection between hands and brain, the so-called "ten fingers connected to the heart". The mutual twisting movement and friction of the hands stimulate and exercise the fingers, and at the same time exercise the brain, thus affecting the whole body, and the improvement of finger peripheral circulation will inevitably affect the whole body, which is consistent with the principle of playing "fitness ball" with both hands for exercise.
Traditional Chinese medicine believes that limbs are the basis of all yang, and they are distributed in the twelve meridians. Warm hands and feet are yang, and warm whole body is yang. It can be seen that this method has the least amount of exercise, but the effect is not small. As a set of instructions, it is very suitable for people with yang deficiency and cold limbs, and can prevent and treat chilblain, arterial spasm of limbs, wrist arthritis, numbness and other diseases.
Second potential
Cross your hands, push your palms forward, then turn them over and put them back on your chest.
"Hands with shallow forks, abdomen turned to chest": This method is the same as the pitching action in the lead press.
The shallow fork of the finger does not interfere with the blood flow of the finger, and plays the role of pulling the finger to keep fit, so that the shoulders, elbows, wrists and knuckles can move. Raise your arms horizontally in front of you and cross your fingers lightly. When inhaling, the elbows and palms are bent backwards to the chest, and when exhaling, the palms are turned outwards and pushed forward. You can do it dozens of times according to your own ability, and you can practice walking, standing, sitting and lying, especially waist pitching. This method can open the chest and regulate qi, and prevent and treat movement disorders such as arthritis.
The third possibility
Hands crossed, thighs pressed together, same posture.
"Hold with both hands * * * and press the position (beside the moon): one hand is attached to the back of the other hand, and the tiger's mouth is crossed, which can be rubbed under the xiphoid process of the stomach and can be rotated clockwise for 28 times. It can stimulate appetite, strengthen the spleen and increase the source of qi and blood. This method can strengthen gastric peristalsis, help emptying and promote digestive function.
The fourth possibility
Fold your hands, press your thighs, and slowly twist your body, with the same posture left and right.
"Put your hands together to press the moustache, and slowly press the body, and the left and right sides are consistent": Put your hands together, slowly turn your head and body back, press your hands as far as possible to your thighs and buttocks, and do 2/kloc-0 times left and right alternately, then turn around to exhale and turn around to inhale. Doing so will not cause sports injuries. This method can dredge channels and collaterals, strengthen spleen and kidney, and has a positive effect on exercising waist and abdomen muscles, improving visceral function, maintaining spinal function, and preventing and treating low back pain.
The fifth potential
Spread your hands like a heavy bow, in the same posture.
"The hand is like holding a bow with five stones (an ancient strength unit of Dan), and the left and right are the same": that is, Ba Duanjin "opens the bow left and right like shooting an eagle", standing in a stance of "horse stance", with one hand bending the wrist as the sword finger, looking at the swordsman, and the other holding an empty fist as the bow, alternating left and right, and doing fourteen times according to one's ability. Imagination is like pulling a hard bow, with intention but no strength. It can open the chest to regulate qi, spread the lung and soothe the liver, exercise chest and arm muscles and shoulder joints, strengthen the body and prevent arthritis.
Sixth potential
Make a fist with both hands, punch forward, and pose the same left and right.
"Make a fist forward, the left and right are the same": that is, Ba Duanjin's "save the fist and glare to increase strength". You can also use "ma bu" or "ma bu" stance pile, with both hands inhaling and boxing, palms up and elbows bent on your waist; Exhale, punch forward with one hand and back up. Do it alternately left and right fourteen times. It has the functions of opening chest and strengthening strength, can exercise chest, shoulder and arm muscles, and can prevent and treat shoulder, elbow, wrist and finger joint diseases.
Seventh potential
Hands are like pushing stones. Left and right postures are the same.
For example, the stone-supporting method is the same as the left and right: it was originally the stone-supporting method, but it was changed to the stone-supporting method according to the General Record of Life, that is, the eight forging brocade's "regulating the spleen and stomach must be lifted alone" and "supporting the triple energizer with both hands". I can imagine holding a heavy stone in my hand and lifting it with all my strength, each lifting 2 1 down. This method can soothe the liver and strengthen the spleen, regulate the triple energizer, exercise the waist, back, abdomen, hypochondrium and upper limbs, improve the function of viscera, and prevent pain in the waist, back, shoulders and arms.
Eighth potential
The left hand pulls the fist to the left outside, while the right hand clenches the fist to the left chest; Change your right hand again, and the left and right postures are the same.
"When making a fist, open the chest, and the left and right sides are the same": bend your elbow to make a fist, put it on your waist, punch left and right 14 times, and step left and right at the same time. This method can prevent and treat joint diseases such as shoulder, elbow, wrist, hip, knee and ankle.
Ninth potential
Sit cross-legged, first lean to the left, make the action of pushing the mountain with your shoulders, and then turn to the right, with the same posture.
"Sitting on the side is like a row of mountains, and the left and right are the same": sitting cross-legged, hugging your knees, leaning straight left and right, leaning forward and leaning back to the maximum; Then take the waist as the axis, and the upper body rotates from left to front, from right to back, and from left to right, each 2 1 time. This is the "harmony pulse" of "health care" and the ninth turn of "nine turns to prolong life", also known as "shaking the sea". It has the effects of soothing the liver and strengthening the spleen, strengthening the waist and tonifying the kidney, regulating the pulse and benefiting qi, nourishing blood, and can prevent and treat cardiovascular and cerebrovascular diseases, digestive system and gynecological diseases, as well as low back pain.
Tenth potential
Put your head in your hands and bend to your thighs, with the same posture left and right. This is a threatening behavior.
"Hold your head with your hands up, which is threatening": sit with your legs straight or upright, and turn your body forward to the abdomen to stretch your back, so it is also called "brain pulling method", which can be done three to five times without exertion. This method can strengthen the waist and kidney, dredge the qi of du meridian, and prevent and treat diseases such as spondylitis and hyperosteogeny.
Eleventh potential
Put your hands on the ground, bend your back and stand up three times.
"Put your hands on the ground, bend your back and lift it three times": kneel on the bed, support your upper body with your hands, arch your back upwards and tuck in your abdomen three times, which is similar to the "cat stretching" of yoga. This method can benefit kidney and spleen, regulate gastrointestinal function, and prevent low back pain and abdominal distension.
Twelfth potential
Knock back with both hands, and the left and right postures are the same.
"Back rubs with both hands, the left and right are the same": The five zang-fu Shu points on the back have a comprehensive regulating effect on the functions of zang-fu organs, so rubbing these points can dredge the channels and qi, promote the circulation of qi, replenish the zang-fu organs, and prevent and treat various zang-fu diseases and low back pain. If the shoulder and elbow joint are unfavorable and the back slapping range is too small, you can slap it with crutches or other wooden sticks. Comfort is the best way to handle it.
Thirteenth potential
Sit cross-legged with your feet straight. Pull one foot forward in the same position.
"Sit up and stretch your feet, that is, one foot is forward and the left and right are consistent": sit up or stand upright, straighten your legs, and kick your legs alternately from left to right. Has that effect of relaxing tendon and activating collaterals, strengthening waist and knee, and can prevent and treat degenerative arthritis of knee joint, lumbago and leg pain, etc.
Fourteenth potential
Put your hands on the ground, look back from left and right, and the left and right postures are the same. This is an eye-catching method.
"Looking back with both hands, this is the eye-catching method, and the left and right sides are the same": kneeling on the bed, leaning over to support the upper body with the hand bed, turning left as far as possible, looking back at the right heel, alternating left and right, so it is called the eye-catching method. 2 1 time according to one's ability can dredge du meridian, strengthen yang and replenish qi, regulate gastrointestinal function, and prevent and treat diseases such as cervical and lumbar spondylosis and lumbago.
Fifteenth potential
Stand and twist your body three times.
"Stand up straight, try to lean back three times, and raise your arms to help you lean back." . It has the functions of strengthening waist and kidney, exercising back muscles, and preventing and treating low back pain such as cervical and lumbar spondylosis, lumbar disc herniation and spondylitis.
Sixteenth potential
Sit cross-legged, cross your fingers, and then step on your left and right feet.
"Hands are in a hurry, feet on hands, and the left and right sides are the same": sit up straight with your legs crossed, bend your knees with one leg, put your feet on your hands, then stretch your legs to stretch your shoulders, and do it alternately 2 1 time. This method relaxes the muscles and bones, makes the back and limbs flexible, exercises the joints such as shoulders, hips, elbows, knees, wrists and ankles, and prevents joint diseases.
Seventeenth potential
Stand, step forward and backward with your feet, and the left and right postures are the same.
"Stand with your feet back and forth, with your left and right sides consistent": This standing posture can be used as a finishing activity after illness. The other way is the trial step activity of standing pile: one leg bends slightly to bear the load independently, and the other foot leaves the ground and is parallel to the ground, moving back and forth without touching the ground, alternating left and right. But don't overwork, especially middle-aged and elderly people, to avoid knee joint strain. This method can exercise the endurance and flexibility of lower limbs, maintain balance and stability, strengthen leg strength, be light and steady, and can prevent and treat hip and knee joint diseases.
Eighteenth potential
Sit cross-legged first, then straighten your feet. Then drag your right foot to your left knee with your left hand, and hold it down with your left hand in the same posture.
"Sit and stretch your feet, put your feet in your knees with a hook, and press them with your hands to make them consistent": Sit straight and straighten your legs, lean forward, bend your right knee with your right hand, put your right foot on your left knee, press your right knee with your left hand, press your right foot with your left hand, move your knees and ankles nine times, and then press your left foot. This method can stretch and massage the waist, buttocks, knees and ankles, and can prevent and treat diseases such as dyskinesia.
Song Wenxin, a professor at Beijing University of Chinese Medicine, reminded that not all of the above 18 strategies may be achieved, but you can also choose to do them once a day or once every other day, which has the effect of tonifying and prolonging life.