Lifting and opening and closing? Huh? Word formula
Action 1: rotate your arms inward, swing your palms to both sides, about the same height as your hips, put your palms back, and then bend your knees slightly; At the same time, the arms rotate outward, and the arms are folded forward in an arc shape in front of the abdomen (gathering gas), which is the same height as the navel and the palms are inward. The distance between the palms is equal to the distance from the palm to the navel, which is similar to the width of the abdomen; Look ahead.
Action 2: Slowly straighten your knees; At the same time, the palms are slowly closed toward the navel, about 10 cm in front of the navel.
Action 3: Bend your knees slightly and squat; At the same time, the palms are spread outward until the distance between the palms is equal to the distance from the palm to the navel, which is about the same width as the abdomen. The arms are arc-shaped and vomit. Huh? Pronunciation; Look ahead.
This kind of action 2 and action 3 are combined into one, and * * * has been done six times.
Regulating the spleen and stomach requires a single lift
Action 1: connect, the palms naturally droop, the palms are up, and the fingers are opposite; Look ahead.
Action 2: Slowly straighten your knees; At the same time, the left palm is supported, and the left arm is rotated outward before threading, and then the arm is rotated upward to the upper left of the head, and the elbow joint is slightly flexed, and the force reaches the palm root, and the palm is upward and the palm is right; At the same time, the right palm is slightly lifted, then the arm rotates and presses the right hip, the elbow joint bends slightly, and the force reaches the palm root, the palm is down, the palm is forward, and the movement stops slightly; Look ahead.
Action 3: the waist is relaxed, the hips sink, and the center of gravity of the body slowly drops; Slight flexion of both legs and knees; At the same time, the left arm bends and rotates outward, and the left palm falls in front of the abdomen, and the palm is upward; The right arm rotates outward, and the center of the right palm is lifted in front of the abdomen. Fingertips of two palms are opposite, and the distance is about 10 cm. Look ahead.
Action 4: The same action as Action 2, but the left and right are opposite.
Action 5: The same action as Action 3, but the left and right are opposite.
This kind of action is done once from left to right and * * * three times. The last action of the third time, the legs and knees are slightly flexed; At the same time, the right arm bends the elbow, and the right palm is pressed against the right hip, with the palm down and the palm forward.
Mo dantian Xi? Yun Xiong?
Action 1: connect, two palms into empty fists, fists and eyes facing each other, hanging above the lower abdomen, and visually punching two fists.
Action 2: Shake the upper body clockwise with the waist and abdomen as the axis; Two punches are simultaneously drawn along the right rib, upper abdomen, left rib and lower abdomen; Eyes move from side to side with the upper body. Repeat this shaking and draw a circle twice.
Action 3: Same as Action 2, but opposite to each other. The upper body shakes counterclockwise and circles with two fists. Repeat the knee extension twice, with your hands hanging to your side and looking forward.
Feeling of getting angry: When the hands are curved in the lower abdomen, the lower abdomen feels oppressive, and when the hands are curved upward, the abdomen feels stretched and swollen.
Climb your feet with both hands to strengthen your kidney and waist.
Action 1: connect, the arms are rotated inward, the palms are pointing down to the front, and they are shoulder width apart. Then slowly straighten your legs; At the same time, raise your arms forward and upward, straighten your elbows, palm forward and look forward.
Action 2: Then rotate your arms outward until your palms are opposite, your elbows are bent, your palms are pressed down on your chest, your palms are down, your fingertips are opposite, and you look forward.
Action 3: Keep going up. Turn your arms outward, palms up, then put your palms back under your armpits and look forward.
Action 4: The palms rub inward to the buttocks along the two sides of the spine, then the upper body leans forward, and the palms continue to rub downward along the back side of the legs, and are placed on the foot surface through the two sides of the foot; Look up and stop; Look ahead.
Action 5: Stretch your palms along the ground, then use your hands to drive your upper body to stand up, with your arms straight up, palms forward and eyes forward.
This formula is repeated once and * * * is done six times.
Semen-protecting and kidney-rubbing gate
Connect, put your palms together on your chest, knead for dozens of times, and press your waist and eyes tightly after fever. After a short pause, the palm rubs up and down along both sides of the lumbar spine (down to Changqiang point under the coccyx and up to the bend of both arms) for 36 times.
Spleen ascending stomach descending, relieving abdominal cavity
Connection, palm slightly lifted, palm forward, rubbing under breast before sticking ribs, fingertips facing each other; Look ahead. Subsequently, the fingertips rub down along the front of the abdomen, the first two palms of the abdomen rub to both sides, and the fingertips are diagonally opposite; Then the palm of your hand rubs up along the flank, and your fingertips are placed under your breasts.
This formula is repeated once and done nine times. When you turn your fingertips down to the front of your abdomen 9 times and rub them down to the front of your abdomen, change the rubbing direction and rub them up 9 times in the opposite direction. The last action is 9 times, with the palms on the ribs and the fingertips facing each other. Fold the palm to the middle of the navel and fold it at the navel. Hang your eyes, close your eyes slightly, rest, take a good breath, and stay in Dantian (1? 5 minutes).
Precautions:
1. When practicing, concentrate, move softly and naturally, and breathe smoothly. Follow your heart with your hand? .
2. Sometimes during or after practice, gastrointestinal peristalsis enhances the changes of physiological functions, which often leads to bowel sounds, farting, burping, abdominal fever or hunger, and even a sense of relaxation. This is a normal practice reaction, so don't be afraid, don't be careful, let nature take its course.
3. You must have confidence, determination and perseverance, and persist in it to get obvious results.
4. Keep a regular life, get enough sleep, and pay attention to control the emotions of sadness and worry.
5. Don't overeat and try to eat less greasy food. It is best to choose nutritious and digestible food.