1, material: fine canvas or fine white cloth (fine white cloth is the best)

2. Manufacturing dimensions: length 45-55cm (1.3- 1.6 ruler) and width 8- 10cm (0.25-0.30).

3, requirements: double layer, solid and durable.

4. Pour mung beans (mixed with a small amount of pepper, safflower and angelica dahurica) from the opening and sew or tie them tightly.

Second, the lying bag:

1, material: fine canvas or fine white cloth (fine white cloth is best).

2. Manufacturing dimensions: the length and width are about 25 cm (0.7 square feet).

3, requirements: double-layer sewing, firm and durable.

4. Pour iron sand (mixed with a small amount of pepper and safflower powder) from the opening and sew.

Section 2 Skills Training Methods of Iron Head

The head is a place where important human organs are quite concentrated. Pay special attention to the principle of step by step when practicing the iron head skill, and don't rush for success, so as not to damage the brain, cerebellum and skull. After the Iron Head Skill is practiced, it can enhance the ability to resist man-made or accidental external forces, become a key attack weapon, and often get a surprise effect.

1, luck method:

Flat "ma bu" or horse stance just look stood for a moment. While inhaling slowly and deeply, the bleed air rises to the top of the head along the middle vein or governor vein of the body, hold your breath, clench your upper and lower teeth, hold your head for a moment, and then return to Dantian by the same way, this time. Pull it up and down 5- 10 times, and the true qi can be excavated.

2, racket style:

After leading qi to the top of your head, hold your breath, clench your upper and lower teeth and protect your head. At the same time, gently pat the top of your head with a palm for dozens of times until the qi can no longer hold its breath, inhale slowly through your mouth, and slowly guide the qi from the top of your head back to Dantian with your palm. This is an era. Tap it 5- 15 times like this. The strength of the palm strike should be from light to heavy. It is advisable to feel a little pain at first, but when it doesn't hurt, you can swing from top to bottom with a soft stick in your hand, from light to heavy, and spray it short from your nostrils at the same time.

3, top wall (tree) method:

When you can hit with a soft stick, you can practice the top wall at the same time. Luck first comes to the top of your head, then leans against a flat wall (or tree), keeps your head still, clenches your upper and lower teeth and breathes naturally. Top the front first, then the left and right sides, and the time will be gradually extended (1-5 minutes).

4, hit the wall (tree) method:

This method can be used when the top wall (or tree) is painless for a long time. First luck to the top of your head, hold your breath, and then hit the flat wall (or trunk) from light to heavy. At the same time, there was a short nose jet and a "grace" sound. The practice time should be gradually extended by 5- 10 minutes.

5, the first brick performance:

After practicing the above skills for 20 days, you can test them. First luck to the top of your head, beat it with your palm for more than ten times, and then hit it flat with your hands from the top of your head. At the same time, the nostrils erupt and the bricks can be broken. If the brick is hard, it can be broken after several times. At this point, the iron-toed work has been initially realized.

6. Precautions:

(1) Never punch with cold water within one hour before and after each iron-toed drill.

(2) After each iron fist, be sure to guide the gas delivered to the top of your head to Dantian with one hand or both hands in time to avoid dizziness.

The third quarter iron box worker practice method

The heart, lungs, stomach, liver, gallbladder, spleen and other important organs in the chest (the chest here refers to the whole chest and upper abdomen) are surrounded by ribs. Practicing this skill can enhance the chest resistance and protect important organs from damage. After practicing this skill for 20 days, the chest muscles of gay men can be developed and the chest circumference can be increased by 3-5 cm. Lesbians should exercise their exercise books seriously, step by step than gay men, so as not to cause sagging and damage the beauty of the curve.

1, luck method:

Stand with a horse stance, guide the internal qi from the abdomen to the left or right chest with one hand, then exhale and guide the internal qi back to the abdomen with your hands. Do this 5- 10 times.

2, racket style:

Take the left chest as an example: the right hand breathes air to the back of the chest, the left hand is placed behind the waist, and the right hand slaps the left chest quickly from light to heavy. When the qi can no longer be closed, slowly exhale from the mouth and guide the qi back to the monomer with your right hand. This is the first time. Then change the right chest like this, alternating 5-8 times in each row. Then switch to fists, and at the same time of each punch, a short jet is emitted from the nostrils. The right chest is the opposite. The same method.

After 3-5 days of the above exercises, you can beat with a soft stick, and exhale for about 20 days during the beating process. The chest can withstand heavy blows from fists, feet, elbows and knees.

3. Note: After each exercise, massage alternately with your palm to promote blood circulation. If there are purple spots, it is normal, don't worry.

4. Special exercise for lesbians: practice more luck (2-3 times a day, each time 10- 15 minutes). Massage the breasts from light to heavy, instead of slapping, but you can hit them up and down with a flat fist and then slap them with a soft stick. Note: Don't pat the breast directly with a fist stick, so as not to cause sagging skin muscles and affect natural beauty. Correct exercise can promote the blood circulation of the chest and breast and increase the chest circumference.

The fourth quarter iron belly work practice method

"Abdomen" is the lower abdomen, which contains organs such as large intestine, small intestine, bladder, testis, uterus, etc., and there is a kidney in the back. Without a hard protective barrier, the average person can't stand a heavy blow. However, abdominal muscle training has its own advantages, that is, Tian Chan is in the lower abdomen, and it is necessary to remove sexual intercourse within 20 days of training to make the internal qi full, so as to reach the standard quickly. This kind of exercise can also make muscles fit and reduce fat accumulation, which is an important way to lose weight. Suitable for both men and women.

1, luck method:

Stand in a stance of horse stance or lunge. When inhaling deeply, belly in and chest out. Hold your breath when you inhale completely. At the same time, push your breath from your chest to your abdomen (including chest protrusion). This is the first time. Do this 5- 10 times.

2, racket style:

After luck in the above way, hold your breath and pat your abdomen alternately with your palm, from light to heavy, and exhale slowly after 20-30 times. This is the first time. After practicing for 5- 10 times, switch to punching with fists and blow your nostrils for 5- 10 minutes. After 2-3 days, you can pat with a soft stick every time. After about 20 days, I suffered a heavy blow.

3. Note: After each exercise, massage with the palm of your hand to promote blood circulation. If there is bruising, it is normal.

Section 5 iron back skills training methods

There are pipa bones and keys on the back, which are often not protected by hands. Only by improving their resistance can they be safe.

1, Luck Skills:

Stand still, breathe in slowly, lead the breath to the back along the Du meridian, and hold your breath. When you can't close it any more, slowly exhale and lead it back to the abdomen, and so on for 5- 10 times.

2, racket style:

You can pat yourself on the back or ask your partner to pat you.

Take the right hand slap as an example. When luck reaches his back, his back is slightly arched, his left arm holds his chest, his back is flat and he is panting. The right hand can slap the back from the left shoulder, right shoulder and left side, from top to bottom, or from bottom to top. The left and right hands alternate, and the slapping should be fine and even, from light to heavy, so as to avoid injury. The practice time is 10- 15 minutes.

3. Note: Do not slam the kidney area. If you sweat, wipe it with a dry towel. After each shoot, you can massage yourself to promote blood circulation.

Section 6 iron palm skill training methods

"Hands are two doors", and people's abilities are mostly expressed by hands: exquisite calligraphy and painting, exquisite carving and embroidery, powerful iron sand palm, ignition and grasp of both rigidity and softness, and so on. It's better to get a slap in the face than a punch. It can be seen that the hand is not only a channel for human beings to express their feelings, but also a tool to overcome nature. It is not only a barrier to defense, but also a sharp weapon to attack. Almost all boxing schools have iron sand palm technology (except a few boxing schools), but most of them are similar. No matter which training method, it is inseparable from two elements: the palm should be soft and hard, and the whole body should use the palm. In martial arts novels, the saying that "the palm of God is flying, the palm is within reach, and people other than Zhang Xu still feel that their faces are cut by a knife" or "hitting people from a distance" is mostly invented by novelists. The iron sand palm technique introduced here is easy to learn and practice, and does not need drugs. Generally, it takes 7- 15 days (a few students need about 20 days) to cut a red brick with one hand. If you can keep practicing for a long time, your skills will improve faster and you can defeat the enemy at the critical moment of self-defense.

1, Luck Method: Stand slightly, stop for a minute in the abdomen, then start to consciously inhale from the abdomen, then rise from the abdomen along the body by a tan (heart socket), one on the left and right chest, one on the shoulder, one on the upper arm and one on the forearm, and finally reach the palm of your hand. At the same time, the nostrils are out of breath, ten toes grasp the ground, lift the anus, and press the palm with dark force (with the palm root, Breathe in slowly, and return to Dantian with the intention of bleeding. Relax your toes, relax your anus, and slightly retract your palms. This is a push-down, done 49 times in a row.

Left and right style: the arm is shoulder high, push out and retract, and the idea requirements are the same as above. Do it 49 times.

The former one: arm and shoulder height, push forward and shrink back, the idea requires trade, and do it 49 times.

2, racket style:

Stand "ma bu" or "ma bu" or "ma bu" or "ma bu", put the iron sand bag on a solid wooden bench or stone bench about the same height as the navel, transfer qi to the palms, and then hold the palms (Laogong point). The left and right palms naturally relax, fall from top to bottom (that is, beat the sandbag with the important beat of the palm itself), and beat it alternately on the sandbag for 8- 10 minutes at a time (don't be greedy for hard work, practice more). 1600000.0000000000 1

3. Please pay special attention to:

(1) When flapping, both arms and palms should be fully relaxed, that is, the palms should be slapped on the sandbag after free fall.

(2) When the left and right hands beat the sandbags in turn, the waist should rotate flexibly.

(3) When there is a wound in the palm of your hand, you should stop practicing until the wound is completely healed.

(4) After each exercise, you can use safflower oil (available in pharmacies) or hot water above 60 degrees to burn your heart, and massage your fingers and wrists for a few minutes.

(5) Don't leave cold water for half an hour after practice.

Section 7 Practice Taboos

During the practice, don't read pornographic books and periodicals, forbid sexual life, and try to avoid nocturnal emission, otherwise it will affect the progress and curative effect of reaching the standard.

Try not to eat spicy food.

Don't take a cold bath for half an hour after practice to avoid rheumatism.

After practicing, reducing fat accumulation is an important way to lose weight. Suitable for both men and women.