The first formula

Stand with your feet shoulder-width apart, slowly raise your arms shoulder-height, palms inward-just like holding a big paper ball, with your tongue on top, your jaw closed, Baihui point on top, your shoulders drooping, your chest slightly inward, your hips tucked, your coccyx rolled forward (try to keep your spine vertical), your knees slightly flexed, your toes scraped forward to Yongquan point on your sole, and your heels slightly off the ground. Keep this posture and imagine yourself standing in chest-deep water and relaxing. Just breathe freely (try to breathe in the abdomen) and don't think about anything else. Remember to relax. Don't exert yourself except standing on your legs to support your body. Keep standing.

Efficacy: This technique can make you relax and relieve physical and mental stress. If you can keep practicing for a while, you will feel relaxed after standing on the pile. Because raising the arm reduces the pressure in the lungs, the inhalation volume increases and the oxygen in the blood increases. In addition, the whole body is relaxed without fetters, which accelerates the flow of qi and blood and can nourish muscles and internal organs well. If you stand properly, you can connect the upper and lower tendons and joints, stand up and move up and down, thus changing the habit of exertion and effectively alleviating or avoiding the strain of cervical spine, waist, shoulders, elbows and knees.

The second type of extended spine extension

Stand with your feet together, cross your arms on your chest, and then bend your upper body forward so that your head is close to your knees and your legs can't bend. Keep your forearm as close to your foot as possible for one minute. Then the rest of the body does not move, look back and up, look up as much as possible, and keep it for another minute; Return your head to its original state, release your arms and push your hands to the ground outside your feet. Try to touch the ground with your palms and put them back on your feet for one minute. Then keep the rest of your body still, try to look up and keep it for another minute.

Efficacy: This exercise can relax your spine and stretch the tendons of your legs, shoulders and wrists. It can relieve and treat the problems of cervical vertebrae, lower back and knees, and improve the flexibility of your body.

The third type of mountain pushing

Stand with your feet shoulder-width parallel, with your knees slightly bent, and your arms raised forward and shoulder-level; Bend the right arm, the forearm is at right angles to the big arm, then twist the upper body to the right around the spine with the strength of the back, and push the left arm forward with the right elbow; After reaching the limit, bend the left arm again, do the same operation, push back the left elbow and extend the right arm. You can start slowly and get it right. After proficiency, you can speed up and do it 20 times. Pay attention to keep your arms in a plane, keep the longitudinal axis of the spine vertical, and try to keep the front of your body facing straight ahead.

Efficacy: This action strengthens the muscles and ligaments of the back, but also affects the joints and ligaments of the shoulders, which can alleviate and treat the problems of the back and shoulders. In fact, this is a martial arts achievement method. If you are skilled, you can add the strength of your legs to your turn, and you can practice the "overall strength" of your body-change the habit of exertion, and your strength will be greatly increased.

The fourth kind of tiger searches for mountains

Right hand (right foot in front), squat in the starting position, arms straight, hands shoulder-width supported on both sides of the front foot, right leg body center of gravity pushed back, and then sit on the left leg, bending, but keeping a right angle. After reaching the limit, push the center of gravity of the left leg forward and keep your arms straight. Try to put your upper body out to complete an action, and pay attention to keeping your neck pushed backwards.

Efficacy: This skill can exercise the muscles and veins of your whole body, especially the spine and back. It is a classic movement in the Book of Changes.

The fifth type dragon pile * * * *

Left-handed, with his left foot in front and his right foot behind, stand in a lunge, then lift the arm of his right arm to the top of his head, support the upper body forward with his palm and turn to the left, so that he can see the heel of his right foot, while keeping his left arm straight, spread his palm and press back. At this time, you should cover your right leg with a net, break the net through push-ups of your arms and twisting of your upper body, and pull your hind leg out of the mud with the overall strength of your front legs and upper body, and keep this posture for a hundred times and change it into a right-handed posture.

Efficacy: This technique can solve the problems of your back and cervical spine, and make you exercise and strengthen these two muscles from heel to neck, have a strong back and improve the flexibility of your body.

Sixth triangle extension

Stand parallel with your feet apart (legs are flexible enough to be wider), lift your arms to both sides at shoulder height, keep your legs upright, bend your upper body forward and parallel to the ground, then turn your face to the left and look up, press your right hand on the outside of your left foot (as far as possible), and keep your left arm straight up and turn to the right.

Efficacy: This exercise exercises the tendons of the neck, shoulders, back and legs.

The seventh squat hug mandarin duck.

Stand with your feet parallel to shoulder width, naturally hang your hands on both sides of your legs, slowly inhale, slowly spread your hands and legs to both sides at the same rhythm, bend your knees and squat down to keep your upper body straight. When your thighs are almost parallel to the ground, exhale quickly with your heels off the ground, stand up slowly with your toes at the same rhythm, and return your hands and legs at the same time; Then slowly inhale, squat down to the end in the same way, heel off the ground, arms crossed into a circle, just like holding a big stone ball in your arms, slowly pick up the big ball with your toes, exhale at the same time, stand up straight once and repeat it ten times. The main point of this action is: try to keep the center of gravity at an elevation angle and avoid leaning forward.

Efficacy: This exercise method stretches two big tendons under the crotch at the same time, which has an excellent effect on correcting the spine. In addition, this action squeezes the flow of arterial blood from the upper and lower limbs to the reproductive system, which makes this part get good nutrition (who knows what the specific effect is).

The eighth soldier first type * * * *

Left style: Stand with your left foot in front, your right foot in a lunge, your upper body straight, your hands clasped on both sides of your head and lifted as hard as you can, keeping the posture of your upper limbs unchanged. Take the waist as the axis and lean forward until the upper body is parallel to the ground, facing the ground, and the center of gravity is on your left leg. At this time, straighten your left leg and lift your right leg off the ground at the same time. The right leg is lifted in a straight line and on the same plane as the upper body, so that the whole body is in a state of "short legs to the right". It is best to do each type more than twice.

Efficacy: This technique can greatly enhance the leg strength and sense of balance, make you alert and exercise the muscles of the waist and abdomen.

The ninth type of iron ox cultivated land * * *

Push-ups lie down, the distance between your hands is slightly wider than your shoulders, and the distance between your hands in the body direction is about two palms. Support your body with your fingers and toes. At this time, use the strength of your chest, arms, waist and abdomen to make your body move backwards and upwards, and then move backwards and downwards after reaching the peak. After reaching the limit, use the strength of your waist, abdomen and legs to move forward and upward, and then move forward and downward after reaching the apex, as if your body has drilled through a railing that is very low from the ground. After the head reaches the lowest point, start to use the strength of the chest, arms and neck to make the upper body drill through the railing, and at the same time lift up and back, and keep it for a few seconds. Be careful not to touch the ground except the hands, feet and other parts of the body when doing this action. Do it as many times as possible.

Efficacy: This skill can exercise the strength of chest, arms, waist, abdomen, legs and fingers, and exercise the muscles and joints of the whole body. Being able to persist can greatly increase your strength ("vitality") and make your body flexible.

The tenth salutes the sun (it is recommended to practice after getting up in the morning)

Stand upright with your feet together, put your hands together on your chest, including your chest and chin, and push Baihui point for ten seconds at the same time. Then put your hands together and lift them along the sides of your head, stand on tiptoe as if using arm strength to drive your body to stretch upward for ten seconds, then bend your upper body forward, put your palms on both sides of your feet, keep your head as close as possible to your knees for ten seconds, and stretch your right leg backwards with your hands and left feet to the limit, making a big lunge. Lift your head up and back for ten seconds with the strength of your arms and back, then move your left foot close to your hind foot, arch your back and hips up as much as possible for ten seconds, and then dive forward, just like drilling through a railing that is very low from the ground. After the waist is drilled, bend the upper body backwards for ten seconds by the strength of the arms and back. At this point, first retract the right leg into a lunge posture, and then retract the left leg (hands do not leave the ground).

Efficacy: this method exercises the muscles and joints of the whole body, and at the same time, it also affects the internal organs. This beauty can't be described in words. It's best to do it several times after getting up in the morning, at least to have an energetic start.

The eleventh tortoise came out of the water.

Stand with your feet parallel, take a big step forward with your left hand and left foot, focus on your right leg, lift your hands forward, parallel to your shoulders, sit with your head up, your hips down, and keep your upper body straight. Pushing the right leg urges the body's center of gravity to move forward, and at the same time, the head presses forward and pushes up with the rhythm of the center of gravity moving forward. When the center of gravity is about to move to the front leg, step on the front leg and push your body up as far as possible. Then, step on the front leg to make the center of gravity move down to the back leg, and at the same time, with the rhythm of the center of gravity moving forward, the hips are lifted up and both hands sit down. After the center of gravity moves to the hind legs, complete an action.

Efficacy: This achievement method is an advanced strength test action in Italian boxing. This action has great effect. Here, the strength of the whole spine, tendons and legs is exercised with it.

Pile,