Opening and closing movements, no violence, so as not to strain the spine. Inhale when swallowing and exhale forward to relax.
2. Objective: To train the telescopic function of the spine, change the "S" spine of the human body, and promote the development or shaping of the "bow" infant spine. Because the "bow" spine is the main means or method to form the whole movement and strength. It contains the main structural movements of a half-hybrid, similar to "sinking shoulders and shrinking elbows, pulling back with chest".
3. Exercise action description 1
Beginners sit on the front with a tall square stool, pat forward slightly, and at the same time fully stretch the "spine" by pushing forward, put their hands in front of the pulley to relax, and naturally separate their feet slightly wider than their shoulders to stabilize themselves. Look down at the ground in front of you and keep your whole body natural.
4, practice action description 2
Connect it, then grab the lower edge of the front end of the stool with both hands and pull it up hard, so that the elbow is stretched horizontally and the shoulder sinks. At the same time, with the lifting of hands, the body will swallow backwards and bow backwards, accompanied by a thin feeling of inhalation. The body needs to reach the shape of pulling the chest back, sinking the shoulders and crossing the elbows. The head is slightly raised, the eyes are looking forward, and the whole body feels slightly tight. When the swallowing action is completed, release your hands. At this time, your body will spit forward, with its head propped up, look forward and down, exhale, relax, and then return to the first action. So it is necessary to do opening and closing exercises repeatedly. 1. Essentials: On the basis of the bone shrinking method, practice the whole opening and closing of the Yin-Yang standing throughput mode. When swallowing the whole body, the whole body has a sense of contraction, and it relaxes when jumping forward; Inhale when the body contracts, and exhale when the body opens. To practice the body's throughput, beginners should be lingering slowly, preferably for a long time.
2. Objective: There are two purposes through whole-body breathing training. One is to achieve "stretching chest, sinking shoulders, lowering elbows, lifting muscles and storing kidneys, bulging back, and tight transformation of foot yin and yang", so as to finally achieve close coordination of the whole body, so it is called "external trinity". The second is to achieve "overall strength" through natural elastic transceiver training.
3, action practice instructions
First, stand on the right front and left back with your feet, touch the ground with your left foot, and lift your heels. The center of gravity is mainly on your right front foot, and the distance between your feet is about two feet (depending on your height). Your body is slightly forward, your hands are naturally hanging on the outside of your thighs, your head is propped forward, and your eyes are looking at the front and the bottom, keeping your natural state loose.
4. Then hug your arms in parallel until your arms are attached to your wrists, and your fingers are pointing to your heart. At the same time, your body will swallow backwards, your left foot will squat down, your knees will bend to the ground, your right foot will lift your toes and your heels will push to the ground. The body is "hold your chest back, your shoulders sink, your elbows droop, breathe in slowly, and your whole body is round and slightly tight", with your head slightly raised and your eyes looking forward and upward. Pay attention to the practice of stretching your arms, hunching your back, shifting your center of gravity, inhaling, staring and raising your head at the same time.
After completing the four movements, kick forward and vomit, and shift the center of gravity to the front side of the right foot; Push your left foot on the ground, lift your heel, naturally slide your hands down to the outside of your thighs, head forward, look forward and down, relax and exhale: then return to action 3. So "swallowing" and "spitting" do repeated exercises. 1, the main point, beginners mainly use long sounds, and breathe in slowly, such as holding your head up and chest out, stretching your neck, staring at the sky and inhaling upright. Exhale with sound, induce airflow along the midline of the abdomen, follow the sound from top to bottom into the field list, and the body must relax layer by layer from top to bottom.
2. Objective: To spit out the old and absorb the new, and to pass the triple energizer in one word, and to be the governor of the second pulse; Strengthen the five internal organs, strengthen the six internal organs, eliminate diseases and prolong life.
3. Practice 1. Stand naturally, put your feet flat on your shoulders, look up, look far away, pay attention to your body, inhale slowly, straighten your neck, and naturally put your hands on the outside of your thighs. Exercise 2. Then shout the word "one" with the strength of the abdomen (also called thunder, when the sound comes from the mouth, the idea runs down from the tiantu point and sinks straight into the abdomen, and the sound stops. When talking to yourself, move your head forward and outward with the sound, and look forward and down. Pause, take a natural breath, wait for yourself to calm down, and then have another vocal training. Then go back to action 5, stand up straight and breathe in with your head up. Practice repeatedly. ) 1. Main point: Breathing comes in and out naturally with the body's throughput, and the speed should be "gentle, slow, harmonious, elastic and natural". The action method is to move one foot back and forth, and the left foot moves one foot back and forth, without walking exercises.
2, practice preparation: two feet naturally stand flat shoulders, look forward, pay attention to the body, hands naturally droop, naturally breathe, and relax.
3, pay attention to the following is the overall backward swallowing action. Then take a step back with your left foot, kneel down, focus on your left foot, follow the ground with your right foot, stand on tiptoe, bend your knees forward, and separate your feet by one and a half feet; At the same time, hold out your chest, pull out your back and swallow your body, with your hands in coordination with the backward movement, and encircle your arms and elbows until your palms are attached to your wrist joints and your fingers reach your heart, so that your shoulders are low and your elbows are low, your head is slightly raised, and your eyes are looking forward and upward. Pay attention to the slow natural inhalation state when swallowing.
4. After completing the above actions, take a step forward and spit; Step forward with your left foot and open your body forward at the same time. Your hand naturally slides down and hangs on the outside of your thigh. Feet half lunge, center of gravity equally divided, body upright on head, eyes looking straight ahead.
5. Keep the four frames of action unchanged. Let's start vocal music training. The voice is also called "I" thunder, and its voice should be even, thin, slow and long. When you shout out a word, imagine an airflow sinking from your throat into your abdomen. This is called "exhaling". When you stop, pause, and then do a backward swallowing action. Repeat the practice of "swallowing, spitting and vocalizing" like this.