Flying Potential of Fitness Qigong Ⅰ. Action Route and Action Nodes
The action route should be clear, the nodes should be clear, the connection action should be slow, and the fixed action should stop. Action 1: Finish the last step of the seventh potential. The center of gravity moves to the right, the right leg is straight and independent, the left leg is bent and raised, the calf naturally droops, and the toes are pressed down; At the same time, the arm is raised from the side, slightly higher than the shoulder, the elbow is slightly flexed, the palm is down, and the fingertips are outward; As you inhale, look ahead.
Action 2: Bend your left foot about 30 with your right leg? Step on it, toes forward; At the same time, the two arms are curved forward and downward, and the two arms naturally fall. Left arm to the front left, right arm to the front right, elbow slightly bent. Palm is the same height as navel, palm down, with exhalation, because the front is lower.
Action 3: the center of gravity moves to the left, the left leg is straight and independent, the right leg is bent and raised, the calf naturally droops, and the toes are down; At the same time, the arm is raised from the side, slightly higher than the shoulder, the elbow is slightly bent, and the palm is down; As you inhale, look ahead.
Action 4: Bend your left leg and bend your right foot by about 30? Step on it, toes forward; At the same time, the arms are arched forward and downward, and the palms naturally droop, which is the same height as the navel. Bend your elbows slightly, palms down, and look forward and down as you exhale.
Action 5: Repeat Action 1 to Action 4 1 time, but the fourth step is that the right foot falls on the inside of the left foot and steps together, with the knees slightly flexed.
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Action 6: Slowly straighten your legs; Meanwhile, the left arm is about 45? Draw an arc to lift, raise your left hand to the front midline, bend your elbow slightly, tilt your palm downward, and raise your fingertips forward; The right arm is about 45? Curved hem, right hand to back midline, elbow slightly bent, palm inclined upward, fingertips backward downward; Inhale and look at your left hand.
Action 7: Bend your knees slightly, turn your head to the right and turn your torso to the right; At the same time, the left arm is externally rotated and the right arm is internally rotated. The distance between the upper arm and the forearm is about 120? Angle, the left upper arm keeps the horizontal line up about 45? , palms outward, fingertips forward and upward, and the right upper arm remains backward and downward for about 45? , palms outward, fingertips backward and downward; As you exhale, stop for a while. After turning right, look at the lower left.
Action 8: Slowly straighten your legs; At the same time, the shoulders and hips are relaxed, which drives the left arm to rotate inward, the right arm to rotate outward, the palm down and the fingertips outward; As you inhale, look ahead.
Action 9: Bend your knees and squat about 30? ; At the same time, relax the shoulders, put down the elbows, and the palms are curved downward, which is the same height as the navel. Press the left and right palms to the lower right and the left, and the fingertip direction corresponds to this; Look at the front and bottom as you exhale.
Action 10: Repeat action 1 to action 7, except that the previous step is changed to backward and the right foot is retracted first.
Repeat action 8, just the opposite. When the arms are raised horizontally, the palms are up.
In this formula, the first four steps are 1 time, the last four steps are 1 time, and the previous steps are 1 time.
The flying potential of health qigong II. Action essentials and key techniques
1, flying is the last potential action, right? Harvest season? Do you want it? Particles are returned to the warehouse? . So how to do a good dance? Particles are returned to the warehouse? What about yours? Just like the cultivation of five grains, the harvest methods are different, so it is necessary to understand what the seven movements have done. Work? And then what? First of all, it is a prelude to the idea of harmonious coexistence between man and nature in the rise; When you look up, you should bend your back with your spine, lift your head and tail, lift your yang, squat down and hold your breath, and draw air back to the yuan, focusing on dredging Ren Du meridians, activating qi, converging your mind, concentrating on the pile, and preparing for practicing; The second potential to the sixth potential focuses on conditioning the five internal organs, and according to the relationship between the five elements and the five internal organs, it focuses on guiding them in the order of the five elements. When crossing, it is important to guide the liver, the five elements belong to wood, the season belongs to spring, the eyes are clear, the body is strong, the claws are important, the qi is ambitious, the exterior and interior are the same as the gallbladder, and the meridians belong to the liver meridian, which has the function of storing blood and promoting qi. Therefore, it is important to turn your legs with your hips, spread your arms and turn your head, focusing on soothing the liver and regulating qi. Wood fire, the liver gives birth to the heart, stretching the waist focuses on adjusting the heart, the five elements belong to fire, and the season belongs to summer. It began to understand the tongue and shut off the pulse in the body. It was beautiful on the face. It is happy in ambition and superficial in the small intestine. It is the shaoyin in the meridians and has the function of dredging the veins and storing the spirit. Therefore, it is necessary to cross your hands to adjust your mentality and stretch. Fire breeds soil, heart breeds spleen, and the focus of shock is on regulating spleen. Spleen belongs to the earth in the five elements, and it is long in summer in season. It began to understand the mouth, integrate the muscles in the body, dominate the limbs, and its flowers were on the lips. It is the thought in the mind, and the stomach is external and internal. Meridian is the Taiyin spleen meridian, the source of qi and blood biochemistry, and the foundation of the day after tomorrow. Therefore, it has the functions of transportation, lifting and controlling qi and blood. Therefore, it is used for drawing and stretching. Rub? Moderate coke, traumatic injury, vibration of spleen and stomach, promoting digestion; The local golden spleen produces lung, and the emphasis of chiropractic is on regulating lung. The lung belongs to gold in the five elements and autumn in the season. It is enlightened by the nose and meets the skin in the body. The hair is lush, the heart is anxious and sad, and the exterior is the same as the large intestine, holding the Taiyin lung meridian. It has the functions of controlling qi and breathing, lowering hair, aligning the lung with the pulse and joining the joints. So it is used to bend left and right. Gold produces water, lung produces kidney, and hip swing focuses on regulating kidney. Kidney belongs to water in the five elements, and winter is in season, which is the essence of storing essence, absorbing qi and controlling water. Therefore, it is used. Aquatic wood, the kidney gives birth to the liver, infers by reason that it is necessary to circulate the movement of forward movement. But in a set of techniques with complete structure, it is not a simple repetition, but a complete expression, beginning and ending. Therefore, according to the relationship between zang-fu organs and fu-organs, we should focus on conditioning the six fu-organs, rubbing the ribs backwards and turning left and right to promote the opening and closing and softening of the six fu-organs. Crawl forward? , to use communication.
From the above summary, it is not easy to design the eighth potential movement reasonably, and it is not easy to follow the trend. First, we should sum up the height of theory and find a way from theory to practice. On the whole, the big dance begins with the idea, with the five internal organs as the core, the six internal organs as the supplement and the meridians as the core. Net outline? So the final trend is to start from the meridians, such as the network, and form a whole? Close the net? So, adopted two arms like wings? Flying? Action, from beginning to end, twisting from hand to toe, focusing on guiding the twelve meridians and Ren Du's two veins, taking them, and conditioning them as a whole, forming an introversion trend and naturally taking over the work.
2. The pedal arm cooperates with starting, inhaling and falling breathing, and uses the function of the lung to face the pulse and regulate qi, and the function of the kidney to receive qi and stabilize qi. Kidney is the root of qi, and lung is the master of qi. The kidney stores essence and absorbs qi, while the lung suppresses qi. The kidney water produced by the lung is reduced once and absorbed once, thus completing the process of fixing, accumulating, astringing and nourishing qi. Therefore, the main point of action is the dynamic rhythm of the whole action with the lower abdomen as the center and the qi of the abdomen as the whole. When stepping, the buttocks are driven by the lower abdomen, and the knees are brought by the buttocks, and the knees are brought by the condyles, which is loose and soft; At the same time, when the arm is rotated, the lower abdomen drives the spine to do small-scale peristalsis, the spine lifts its shoulders, the shoulder straps and elbows lift its wrists, and this changes, forming an integral lifting and opening and closing with inhalation and exhalation, making the gas flow straight and gas reservoirs.
3. Spine rotation with limb torsion, which one to use? Tight outside and loose inside? Why and? Turn the air on and off? Law. Water pumice, potential also; By twisting the whole body, it forms a convergence trend, just like a sponge absorbs water, and when it is tightened and relaxed, it forms an absorption introverted trend, which is naturally completed. But _ pay attention to two points. First, when expressing rotation, the knee should be slightly flexed. If your straight knees are stiff, your anger will easily float. Second, when twisting, take the lower abdomen as the center to drive the trunk and limbs to twist to avoid rigidity. What is the turning point? Create momentum? The key is that the twisting process should be slow and soft, the divine light should be restrained, the external introduction should be inward, there should be continuity, the heart should be calm, and the whole body should be warm with a smile, no matter whether the qi can be restored, how much or how little it is restored, what kind of qi it is, the body and mind can feel at ease and work naturally.