Stand with your feet apart and parallel, and the horizontal step should be shoulder width.

The head is straight and loose, and the knees are slightly bent to the toes.

Press the palm of your hand down on your arm, and your fingers will straighten naturally.

Concentrate on pranayama, droop your eyes, breathe silently, and keep your abdomen.

2. Two hands hold the principle of justice and the triple focus formula:

Hold the sky with your palms up before crossing the lower abdomen.

The left and right hands dial the clouds separately, and the two hands hold the reduction.

As the air moves slowly, inhale and exhale,

When you exhale, stop for a moment and let it be natural.

3. Opening the bow left and right is like taking a carving formula:

Cross your hands on your left chest and squat steadily.

Pushing left and pulling right is like archery, with the left index finger pointing to the sky.

Turn right at the waist, cross your hands on your right chest,

Push right and pull left to observe your fingers and restore your hands.

4. One arm regulates the spleen and stomach:

Hands crossed, palms facing the sky, upper right and lower left arms holding circles,

Turn your right palm to the sky and your left palm to the spleen.

Walk with your palms along the stomach meridian and press the armrest for one cycle.

Breathe and suck your feet, don't use force, then go back to Tian Dan and close your palms.

5. Look back at the formula after five pains and seven injuries:

Hold the palm like a tray, turn the palm to seal and press the arm to rotate inward.

Turn your head to the left and discharge the air into the spring.

When you exhale, calm down and put your arms back in the air.

Keep running in pairs and take the gas back to dantian.

6. Shake your head and wag your tail to show your anger:

The lunge is optional, and the palms are on the knees.

The head should leave with the exhalation, but the eyes should look at the right toe.

Inhale and return to the right, shake your head and squint at your left toe.

Therefore, the practice of going back and forth with qi means that qi can't float.

7. formula for strengthening kidney and waist by climbing feet with hands:

Feet one step wide, hands flat in front of the lower abdomen.

Divide equally, turn left and right, inhale between waist and support,

Type with gas to determine the depth, exhale, bend over, turn your feet around,

Don't use gestures to guide hard, relax your waist and abdomen and keep the spring.

8. Save the formula of fist strong light to increase strength:

Squat down with your eyes wide open, fists tied to your chest,

The fist leads the internal qi to rotate with the waist, and the two arms rotate back and forth.

Inhale, retract, exhale, turn left and right to see the fist,

Take back your chest with two fists and press your feet to restore.

9. Formula for the disappearance of all diseases behind the seven pimples:

Stand with your legs side by side, your toes leave, and your toes are lifted by your heels.

Exhale on it and press it on your hand. Exhale for a week.

Repeatedly * * * seven times, the whole body qi returned to the abdomen.

The whole body is relaxed and trembling, and the natural breathing state is pleasant.

Extended data:

"Fitness Qigong Baduanjin" is one of the new exercises of fitness Qigong organized and created by the Fitness Qigong Management Center of the State Sports General Administration, and the research task is undertaken by Beijing Sport University. This book briefly introduces the origin, characteristics and practice essentials of "Fitness Qigong Baduanjin", and explains every movement of this martial art in detail.

There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body.

Weight in fitness refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) 1RM is taken as a reference, 85% exceeding the maximum weight is a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time.

The speed in fitness refers to the speed of doing exercises (including the whole process of ups and downs). Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds.

The speed of normal fitness training should be controlled within 4-8 seconds (a complete movement, open-close). Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.

References:

Fitness Baduanjin-Baidu Encyclopedia