The following is a one-finger Zen to improve skills. After practicing technology for several years, the health problem has been solved and reached a better state, but you want to improve your technology.
First, the warm-up method
Warm-up method is an auxiliary activity before practice, and its role has been clearly defined in the textbooks of popular classes.
(1) Two-handed big rocker arm (20 times)
Action: Take a step forward with your right foot, lift your hands horizontally forward, with the center of your left hand facing down, the center of your right hand facing up, your right arm turning up (counterclockwise), your left hand turning down (clockwise) and twisting your waist.
Requirements: both arms should be straight and soft. Relax and coordinate your whole body, keep your upper body upright, don't lean forward and lean back, and your feet are not allowed to move.
Function: Move the joints, open the third Yin San Yang of the hand, and open the valves-Jiquan, Zhangmen and Jingmen.
(2) Tray bracket (one hand, two hands)
1. One-handed tray? Action: feet apart, left hand akimbo, right palm up. Holding a bowl of water in the palm of your hand is like laying it flat, drawing an arc inward from the waist, twisting the forearm, bypassing the top of your head with your palm, and spiraling down to return to its original state. Do it seven times. The left hand looks like the right hand. Do it seven times.
2. Two-handed tray? Action: palm up, at the same time draw an arc inward from the waist, so that the forearm is twisted and the palm goes up around the top of the head.
Function: make all joints, ligaments and muscles of the whole body in a state of twisting, pulling, pulling and spinning, relax meridians, promote blood circulation and move joints.
(3) Manual transportation (with counterweight)
Action: Stand on the striding pile and hold dumbbells, discus or bricks with the same weight in both hands. The upper body is upright, and his hands are curved to both sides like Tai Ji Chuan's cloud hands. The movement requires softness and body relaxation; It's just that the wrists, palms and fingers of both arms exert strength inward, that is, dark strength, not bright strength, containing but not revealing, containing chest and abdomen, and also practicing middle strength (abdominal arm strength) conveniently.
Requirements: It is important to do what you can according to your physical condition, not to lift weights, not to practice hard work, but to practice hard work.
Meridians: Adjust the qi of meridians inside and outside the whole body to two arms, exercise the inner strength of arms, elbows, wrists and palms, and improve physical fitness. Qi is matter and energy. The more developed the muscles, the stronger the energy stored in the body. This is an inner strength training. Traditional Chinese medicine believes that "the thickness of stomach wall is the foundation of qi", that is, practicing the qi of viscera.
(4) Mulberry branches are arranged in rows
Mulberry branches are made of chopsticks, mulberry branches about a city foot long, tied with silk thread and about 30 mm in diameter, wrapped with three layers of mulberry paper and tied with silk thread.
Action:
1. Press the meridians of Sanyin hand, Sanyang hand, Sanyin foot and Sanyang foot.
2. A row of double-ribbed valves.
3. Punch two bladder meridians on the back, and hit Changqiang point from Baihui point from top to bottom.
4. Hit the whole body from top to bottom.
5. Strength: Just like back massage in the bathroom, strength should be even.
Function: Promote the blood circulation to speed up, remove obstacles for practicing qi, strengthen the sense of qi, and get through the three levels of tail, spine and jade as soon as possible.
(5) Flap to lift gas
Action: step on the pile, squat down, hands facing each other, turn into a fist in an arc to the chest, with the heart of the fist facing forward, and lift the fist fiercely, with the fist flush with the tip of the nose. Hit the ribs with the upper arm, lift air from the abdomen, open your mouth and exhale, and make a "ha" sound from the lower abdomen.
Note: Patients with hypertension and heart disease should not practice this skill.
Functions: strengthening viscera, generating lung qi, invigorating kidney and qi, strengthening body resistance, preventing viscera from sagging, and making the body as solid as a wall of iron.
(6) achievement method (chest qigong)
It is a combination of footwork and physical exercise. Footwork is like twisting a rope. It is indomitable, calm, steady, upright, steady and fair. "Walk like a plow, stay like a root" requires a broad chest and a solid abdomen, and the strength stretches calmly. Rigid but not stiff, soft but not soft, simple and simple, tall and straight. Hands like well water, arms in tandem, with clear rhythm. Footwork training requires "top-down, bottom-up, and self-leading", which can keep the balance and coordination of the body's center of gravity before and after, left and right, and up and down. Footwork must be balanced from top to bottom, symmetrical from left to right, and coherent from front to back, so that the waist is like a snake, the feet are like drills, and the feet are like nails. In the process of practice, we should combine rigidity with softness, combine speed and speed, and achieve one-stop and natural fluency. It is characterized by stretching posture, compact movement and large range of motion of limbs, which is helpful to develop the flexibility of muscle ligaments and joints. The bear's movements are slow, deep and dignified, and it is necessary to be stupid outside. It can also climb trees, but unlike apes, bears have smiles on their faces and drooping arms, which makes people laugh. However, the whole body, blood, joints and internal organs are constantly moving, and all limbs are in a hurry, especially the six levels (shoulders, elbows, wrists, hips, knees and ankles) cooperate with slow breathing, that is, we should concentrate on the internal situation, keep a clear head, not panic, and be calm. This action is not very peaceful to the spirit, and it has a regulating effect on people who are tired from work. Its movements need to be coordinated inside and outside the human body and must have good balance ability. At the same time, eyes, consciousness and breathing must be closely coordinated with movements. External movements cause internal movements, which helps to strengthen the regulatory role of the brain, exercise breathing and internal organs, and cultivate courage and perseverance.
Second, the iron ring work
Also known as the iron arm skill.
Working principle: Iron ring work is carried out on the basis of standing pile with "Ma bu" or horse stance just look, and its main function is to strengthen strength and push hard. It is to practice hanging strength and dark strength to widen and loosen the blood vessels in both arms, speed up the blood flow in both arms and enhance the sense of qi. Iron rings are put on the arms one by one and are metal conductors. After practicing with iron ring for a long time, the internal gas emitted is highly permeable and spirally distributed outward. It is said that the hoop is like a lever principle that a small weight can lift a thousand pounds, especially every time an hoop is added or every inch of hoop moves down from the upper arm, it takes a lot of sweat. When the hoop is placed on the wrist to stand on the horse stance just look pile, its skill is considerable.
Precautions:
1. Step by step, the temperature is suitable, don't eat a fat man in one bite, do what you can.
2. If there is no iron ring, bricks or other substitutes can be used, but the arms must be balanced.
Third, the finger-pulling method (the third episode)
The third set of finger-pulling (toe-pulling) method is mainly to deepen and strengthen the sense of qi and strengthen the technique of releasing qi from the inside out.
The basic requirements of the action are the same as those of the primary achievement method.
The order of fingers is: 2,4, 1, 5,3.
Number of strokes per finger: 5,7,9, 1 1, 13.
The pause time of pressing is 10 second, and the movement process of finger lifting and flattening is 10 second. The textbook of the elementary class of science and technology is mentioned and omitted.
Four, snake pile, dragon pile
Serpentine pile (single finger work)
Preparation posture: upright, two heels together, toes at 90 degrees.
Action: cross your left foot for half a step, bend your knees, make a left imaginary step, and put your body center of gravity on your right foot. At the same time, arms crossed on the chest, left inside and right outside. Draw down with your right hand, stretch your left hand forward, and your hands are gun-shaped (the index finger is straight and the rest fingers are bent in the palm), and the index finger of your right hand is aimed at the Laogong point of your left hand, one and a half feet apart; Keep your upper body upright and look forward. When standing tired, turn your toes 90 degrees to the right with the heel as the axis, and shift your center of gravity to your left leg. At the same time, your left hand is retracted, your right hand is up, and your two hands are extended forward to form a gun. Change when you are tired of standing. * * * essentials of standing for half an hour: upper deficiency and lower deficiency, abdomen, anus, buttocks, fingers closed but not tight, breathing naturally. Unity of essence, spirit and strength. The forefinger of the front hand is in the middle, and the forefinger of the back hand is in the pulp.
Longzhuang
Preparatory posture: upright
Action: step half a step forward with your left foot, bend your knees, focus on your right leg, and do positive and imaginary steps; Cross your arms on your chest, with your right hand out, draw down to your right hip, palm down, bend your fingers to grasp, and grasp down. The left hand is in the room, paddling upward and grasping obliquely forward, palms facing the air. When standing tired, the left foot is half a step ahead of the right foot, and the center of gravity falls on the left leg. At the same time, the left hand strokes down to the left hip through the right arm, and the palm is down. The right hand is in the room, paddling upward and grabbing obliquely forward, palms facing the air. Change when you are tired of standing. * * * Stand for half an hour. Essentials: deficiency in the upper part and deficiency in the lower part, abdominal distension, lifting anus, sitting on buttocks and breathing naturally. Closed doors and closed doors, spiritual unity.
Verb (abbreviation for verb) Tiger Pile
Action: Left foot lunges to the left, right foot steps, and right foot buckles. The left hand is Tiger Claw and level with the top of the head, the palm is down, and the right hand is pressed down, and the palm is away from the "spleen point" of the right leg 10 cm. The "Laogong point" of the left hand is aimed at the "Hegu point" of the right hand. Its shape is like Song Wu's tiger fighting style. Keep your upper body upright. Look ahead so that the upper part is empty and the lower part is solid. Two feet and two hands can alternate.
Six, gold steel pile
Also known as Golden Rooster Independent Pile
This method is famous for practicing Gong Zhuang. All the people who practice Neijia Boxing mainly stand on the stake first. Sun Lutang, a famous martial artist, once said, "It takes three years to get started". Up to now, the footprints of standing piles are still preserved in the practice room of Songshan Shaolin Temple.
Action: The steel pile stands on one leg, with the right leg upright and the left leg raised. The left thigh is parallel to the waist, the left toe is down, the left hand is raised parallel to the head, and the palm is down. Raise your right hand slightly. The distance between Laogong point and spleen meridian is 10cm. The left hand Laogong point is aimed at the right hand Hegu point. Keep your body upright, so that the upper part is empty and the lower part is straight, and your legs stand alternately.
Seven, Luohan pile
The time of standing pile practice is lengthened, and the strength of standing pile practice is gradually increased. First, two-legged stumps, such as snakes, dragons and tigers, are all one and a half legs. King Kong Pile and Lohan Pile stand on one leg. With the strengthening of basic skills training, basic skills will be thickened year by year and skills will be improved year by year.
1. One-handed folding
Action is like sitting in the upper body posture, the difference is not sitting on a stool, but standing on one leg, knees bent, squatting slightly, and the other leg lifting horizontally and touching the other leg. You can exchange your legs when you are tired.
put one's palms together
Action: put your hands together and worship Buddha, with your legs as above. The function is mainly used for nourishing qi and practicing qi. After a few minutes, the lower palm may have obvious feeling of gas or feel gas pressing from the elbow to the "Laogong point" of the lower palm, and the fingertips of the upper finger may also have numbness. Long-term practice can dredge the meridians and get through the "Laogong point", which can not only nourish the qi and strengthen the body, but also "vent the qi inside".
Eight, a word pile
Also known as indomitable spirit pile
This work is a difficult piling work, but it is also very skillful. Action: Squat your legs or stride, with your toes pointing to the left and right, and your heels flush with a line. The palm of the right hand is turned up, and the "Laogong Point" of the left palm is lifted down to the "Spleen Meridian Point" of the thigh. Hands can be exchanged, but the upper body is required to stand upright.
Nine, virtual step pile
Action: step forward and backward, straighten your left foot, relax, stand on tiptoe, bend your right foot and squat down, with your weight on your hind legs, your lower abdomen adducted, your left hand stretched forward into a sword finger, and your right arm slightly bent. Finger pointing to the valley of the left hand, distance 10 cm. Mainly practicing sword and fingers getting angry. If your left hand and right foot are tired, you can change your right hand and left foot.