Problem description:

Which internal skill is easier to practice and has better fitness effect?

Suitable for older young people with no foundation to practice, and the effect is faster!

Analysis:

Tianya 8, hello, I recommend Xiong's Shaolin Yijinjing, which is most suitable for older young people to practice. People who have no foundation can get quick results and have a strong fitness effect in a few months. You can have 1000 pounds of power in about three years. You can use Baidu to search the Yijin Jing of Xiong, which is available on many martial arts qigong websites.

I will send you a picture for your reference.

The concrete practice method of Xiong's The True Story of Yijinjing

Xiong Xu

The Yu family used to bow and knife for generations, and Wu Zhi had a reputation as an official, or because of his ancestral home. I was seventeen years old in the spring, and I was appointed as the governor of Guangdong before I was stationed in the camp. I invited New Year's wine. At the banquet, I told all the guests that there is no weakness in the door. Nowadays, children are sincere about Feng Shui. I heard this, but I dare not say it. My father abandoned Wu and became an alternate road in Fujian. He didn't want to be an official, so he became a farmer. Seeing Yunu's appearance, he said, "You should be arrogant, otherwise, it is just right to learn Yijinjing." Sui Yu is determined to learn the Book of Changes from my late father on the fifth anniversary. By the time I am 22, I can take an examination of 300 Jin of martial arts and add three stones. Knife * * * six hundred jins, three zhangs in diameter, for twenty weeks. That's how I know my waist is so good. He also twisted the Hong Kong immortal with three fingers, knowing that the power of fingers is so much. However, although knowledge is so violent, it is not clear why. So my late father explained the law. Then, if you want to know how to practice strength, you must practice qi first, and strength comes from qi. I am seventy-five years old and my skin is too smooth to see my bones and muscles. People may not believe my real age. Li Zipei learned this method from me and intends to spread it widely. He has done all kinds of works for this purpose, so he briefly described the original appearance in order to entertain scholars and invite me to say something. Someone saw that Yu was old and healthy, and asked Yu about his health. I have the appendix of "Langtaosha" as follows:

Lazy for money, tired and fell asleep. It snows in winter and cicadas in summer. Travel across the ocean, climb mountains, have no fixed place, and travel at will. Old Gu Meibian, meet again. Tian Qin needs to humble himself to 450 rounds of Jia Zi.

(Xiong Changqing, Meixian, Lingdong, Shanghai Nanyuan Preface)

Celvin Chen

Yu began to learn boxing at the age of fourteen, and all martial arts books were not ignored. He saw the Yijin Sutra for the first time, and there was no doubt about its name. If you don't fill in common sense, dare not make hasty decisions, and have selfish thoughts, how can you relax your muscles? Reading the ancient book Yijinjing, we can know that the word "Yi" means change, "Jin" means muscle and "Jing" means law. In short, it is a way to change muscles. The doctor's physiology, called human cells, changes every seven years. Whether this is the case remains to be confirmed. The practice of "Yijinjing" is actually riding a horse to transport blood by qi, and it is not bad to use the word "Yijinjing" to unify the name. Yu Yu went to Guangzhou on 1920 to help the local people set up a sports association. Mr. Xiong Changqing was introduced by Chen Tiesheng and talked tirelessly with him for several days. His family and children are proficient in martial arts. As the saying goes, practicing Yijin Jing can break bones. Surprisingly, Yu left in a hurry without further study. Changqing's martial arts skills were high, and he died in his eighties, which proved that martial arts had a great relationship with his life.

1957, Yu Xiu studied the development history of Wushu and got to know Li Peixian, an old soldier from Jason Wu. Talking about the past is very enjoyable. Mr. Xiong Changqing's Yijinjing was published, which is a secret biography of Changqing family. Only to him, I was invited to preface. Looking back on the past 37 years, I know the wonderful use of Yijinjing for health preservation, especially the Diegujing handed down by the Xiong family. Now it is a blessing to wear strings. Li Jun has served Jason Wu for decades and has traveled all over the world. He still devoted himself to martial arts for more than 50 years. The purpose of writing this book is to spread these secrets widely and make Li Juncheng an expert in martial arts in the new era.

(1March, 957 10, Chen Gongzhe learned about healthy villages in Hong Kong)

Xu Li

The Shaolin Yijin Sutra published in the workshop is vast, and it is amazing to see a little scholar's method. This is a biography of the Xiong family, which is very different from the publisher in the workshop and is also a secret copy. In early spring, I went to Shanghai by boat and met Xiong Jun Changqing to talk about martial arts. Suddenly, I remembered that my friend had learned the Yijin Sutra from you, Xiong Jun, and asked him for advice. Tell Yu: "Anyone who is over the age of ancient times and miraculous has the power to rely on Yijinjing." . When each method is displayed, within a few minutes, the fruit has its own characteristics. It is said that after learning this method for a long time, my strength has unexpectedly increased. He used to show off his strength. The action of Silk Method is simple and easy to learn, and the first level is effortless, which makes Xian Yi old and weak. The second level is suitable for young people who have just developed. Three-level training method, a few years of pure work can reach the status of Lux. According to my experience, I often teach my colleagues the same method, and those with chronic diseases will have great effect if they practice for a few months. Because I am afraid that this road will be lost for a long time, I will draw a picture to explain it according to the bear face, so that my colleagues can study hard. Those who want to turn weakness into strength and prolong life are fortunate enough not to forget.

(Li Peixian's "Autumn of Guiwei" is prefaced by karma. )

The actual effect of practicing Yijinjing.

Breathing is China's stunt, and it is also an orchid that breathes into practice. Therefore, people who practice Qi account for less than those who practice more. Look up all kinds of qigong books. Most of them come from Buddhism. Buddhist qigong originated in Kangzang, India. There are nine kinds of tantric qigong, such as bottle gas and clumsy fire. However, if you want to learn this method, you must learn from your teacher and learn from him for a long time. Never practice with a little knowledge. Yijinjing and practicing Qi are superficial efforts. However, after several years of pure work, the internal organs will be strong and the strength will be greatly increased, which will make the average scholar infinitely excited. When I presided over the Jason Wu Games in Guangzhou, several old people studied it. Among them, those with deficiency cold don't make up, those with common head cold, those with indigestion, those with stomach diseases and lung diseases only learned the first to fourth formulas, and they got good changes in two months. Later, after we were separated for several years, we suddenly shared common values, but we all felt energetic. After inquiry, it is clear that the method of relaxing muscles and tendons is constantly practiced, so it is as great as overcoming all diseases and relaxing muscles and tendons. Sincerely protect human health and save the weak. Just mention one or two proofs.

(Shanghai Jason Wu Sports Association Li Peixian Ji)

Examples of Yijinjing

(1) Grade 1, type 8, type 5, type 8, with slight movement, the rest have no movement.

(2) There are four types in the second stage, and the first to third types have no action. The fourth type of action is otherwise stipulated.

(3) There are two levels, the first one has no action, and the second one has other instructions.

Matters needing attention in practicing Yijinjing

(a) Each type starts with 9 breaths and ends with 8/kloc-0 breaths. Breathe slowly and long to avoid rushing. Beginners start with nine breaths, practice until they are proficient, and then add nine breaths, step by step. Don't force it. After each type of practice, take a break before continuing to practice other types. Because deep breathing is definitely not far-fetched. If you feel tired, you must adjust your breathing before continuing.

(2) Beginners should start with the first formula of the first level and change from nine breaths to 998 1 breath. Only when they feel compelled can they learn the second formula. However, beginners often get bored when learning a style. They can learn one to eight styles, take nine breaths, and gradually increase. Each style takes 998/kloc-0 breaths, but it should be gradually increased, so it is not appropriate to rush.

(c) When breathing, be sure to grind your teeth, lick your tongue and palate, and open your mouth slightly. The function of grinding teeth is that old teeth do not fall off. Opening your mouth slightly helps you breathe naturally. The tongue and palate increase body fluids.

(d) Learning this method should be done in the morning, at noon and at night, at least once a day. When practicing, you need to be single-minded, with your shoulders sinking and not holding your chest. After each type, you must slow down a few steps and have a rest. Overwork is not suitable for practice. Because there is no benefit, but it is harmless. Always let nature take its course, don't force it.

(e) During exercise, every breath must be tightened when you clench your fist or press your palm or push it up or forward or hold your palm left and right. For example, after making a fist and breathing, the more you hold it, the tighter it will be until the breathing of 99 is over. This is relaxation. The equations of forward push, up support and left and right support are all the same.

When practicing the first level, you don't have to exert yourself. You must let nature take its course. After practicing for a long time, my strength came unexpectedly. The second level, I-IV, is the overlapping bone method. Master Xiong once practiced this method and shortened his body by five inches. According to the cloud, if you practice hard in your childhood, you will succeed. All kinds of breathing should pay attention to inhaling and sinking to Tian Dan.

(g) The third-level and first-type swallowing method is easy to obtain by studying at an early age and working purely for several years. The second is to fully exercise finger strength and waist strength. Various long-term exercises have the special effects of prolonging life and turning weakness into strength.

(Xin) This series has three levels of * * * fourteen styles, each with its own characteristics. Although you can practice a series manually, you must learn from the teacher and pay attention to the formula if you want to get quick results and easy to understand.

Various training methods of Yijinjing at all levels

The first stage of the first type (Figure 1)

Stand with your feet shoulder-width, eyes level, teeth clenched, mouth slightly open, upper jaw of your tongue, fists clenched with both hands, and thumb on your thighs. Don't relax after breathing, and the more you hold it, the more relaxed you will be until you breathe 998 1 time. After walking for several months, your physical strength will naturally increase.

note:

The shoulders should be heavy, the chest should not be stiff, and the air should sink into the abdomen.

Start taking nine breaths, and then relax your hands.

Gradually increase in the future, always let nature take its course and don't force it.

The first stage and the second stage (Figure 2) breathe by hand.

Stand with your feet as before, with your eyes looking straight, your teeth clenched, your mouth slightly open, your tongue up and down, and your palms pressed down left and right; After each breath, the palm is pressed down, the left and right fingers are tilted, and the palm is pressed down. Breathe 998 1 time before relaxing. This formula also increases the strength of hands and wrists.

Attention. Heavy shoulders, chest, abdomen, fingers tilted up on time under the palm.

The first stage and the third stage (Figure 3) push your hands forward to breathe.

Stand with your feet forward, look straight at your eyes, clench your teeth, slightly open your mouth, push your tongue up and down, push your palms forward, and make a triangle with your thumb and fingertips. After each breath, push your palms forward, push your fingers inward at the same time, push forward and push forward until 98 1 breath is over, and relax. This type of long hand force and finger force.

Note: the arms are slightly bent, the air sinks into the abdomen, and the fingers are bent inward.

The first stage of the third category (Figure 3 bis) (side view)

The first and fourth types (Figure 4) breathe in the left and right palms.

Stand with your feet as before, look straight, clench your teeth, open your mouth slightly, extend your tongue and jaw horizontally, and intend to put heavy objects in your palm. After each breath, the intention is to hold the palm, and only before the 998 1 breath, the intention is not to move the palm. This type increases arm strength.

Attention: sink your shoulders, close your chest, sink your breath into your abdomen, and extend your hands to avoid falling. This will increase your arm strength.

The fifth stage (Figure 5) opens and closes hands to breathe.

Stand with your feet as before, eyes looking straight, teeth clenched, mouth slightly open, tongue licking the upper jaw, hands folded like chest; The two thumbs are close to each other. Keep your hands apart when inhaling and close them again when exhaling. Practice to 998 1 breath. This type makes the lungs contract one by one, which has a good effect on tuberculosis.

Note: sink your shoulders, hold out your chest and satisfy your abdomen. When you open and close your hand, your fingers bend outward, your thumb is close to your body and you don't lift it. See Figure V (1) and Figure V (2). That is, the palms are closed and opened continuously to the extent shown in Figure 5 (1).

The first stage of the sixth form (Figure 6) is left and right palm breathing.

Stand still with your feet as before, keep your eyes straight, your teeth clenched, your mouth slightly open, your tongue and jaw, your palms spread out from side to side, your palms are outward, your fingers are pointing to the sky, your fingertips are bent toward your head, your palms spread out every time you breathe, and you will relax after breathing for 8/kloc-0 times. This type increases arm strength and wrist strength.

Attention: heavy shoulders, chest, abdomen, fingertips bent towards the head.

The first stage of the seventh form (figure 7) raises your hand and breathes.

Stand with your feet as before, hold up your palms with your hands and face the sky, and your thumb and forefinger are triangular and face the sky; When inhaling, the teeth are clenched, and when exhaling, the mouth is opened and the hands are raised higher and higher until the 81 breaths are completed. This formula can get rid of bad breath.

Note: the abdomen is full of qi, the head is tilted back and the back of the hand is visible. Don't stick out your chest and abdomen, and your fingers should droop.

The first stage of the eighth style (Figure 8) is breathing with hands hanging down.

Stand with your feet as before, your teeth clenched, your body bent at a 90-degree angle, your hands hanging down slowly, exhaling when you bend down, inhaling when you stand up, and your hands hanging down more and more; If you breathe too fast, you can stand up and breathe again, and then droop; If you don't feel tired, you can stop breathing for 8/kloc-0 times.

Note: sink your shoulders and chest, and your breath sinks into your abdomen. When your hands droop, your shoulders will relax a little. Relax your hands and don't push. This formula has a special effect on excess abdominal fat, which can reduce abdominal fat and narrow waist circumference. If you have excess abdominal fat, breathe three to five times a day, and you can achieve great results after one month.

The second stage of the first type (Figure 9) lunges and bends to breathe (right)

Take a right lunge with your right foot. After bending the body to the right, put the palm of your right hand behind your back, draw a circle with your left hand in front of your forehead, palm outward, and look at the heel of your left foot. Grit your teeth and stand in this position. You take one to eighty-one breaths. Learning this formula often has a good effect on low back pain.

Note: this style is folded in half, but it is difficult to succeed unless it is practiced as a child. When breathing, the whole body does not move.

The first lunge breathing (left) in the second stage is the same as the last one, but the left and right lunges are different.

The second stage of the second type (figure 10) clenches fists and breathes upwards (right)

Feet lunge right as before, and your body is straight. Make a fist with your right hand, raise your elbow and put it on your head. Look up, look at the heart of your right hand, hang down your left hand, make a fist, put it back, grit your teeth, and breathe 8/kloc-0 times continuously, that is, relax. Practice neck thickening.

Note: When breathing in this way, the whole body is motionless, the right wrist is slightly flexed and tightened, the head is upturned, and the neck is tense. The second stage of the second type is the same as the last one, except for the left and right corners.

The second stage and the third type; (Figure 1 1) Breathe with the drooping upper brace (right)

Feet in a right lunge as before, body straight, right palm up, palm up, pointing to head down, left palm drooping, fingers touching the ground, palm to thigh, eye level, teeth clenched, 8 1 breath relaxed. This formula is related to the ninth formula.

Note: When breathing like this, the whole body will not move. After each breath, the right hand must be propped up, and the left hand will droop, which means stretching your hands.

The second-stage and third-stage push-up breathing (left) is exactly the same as the above formula, except for the left and right corners.

The second stage of the fourth type (figure 12) squats and ups and downs breathing

The toes are separated by one foot and two inches, the hands are akimbo, and the body slowly squats; When squatting, the heel is off the ground and only two toes are used to maintain the center of gravity; Eyes level, teeth clenched, squat down to thigh level, and descend together until 8 1 breath. Long-term practice will stabilize the kidneys and there will be no decline in the old steps.

Note: Only this formula and the fifth and fourteenth formulas are effective in the whole set of easy reinforcement method. Exhale when squatting, and inhale when standing up. Start with your toes, immediately land on your heels, and then leave the ground when you squat.

The third stage of the first type (figure 13) swallowed yin and breathed.

Put your feet on the ground, about a foot away, put your hands behind your back, make a fist with your right hand, hold your right wrist with your left hand, squat slightly, bend your knees slightly, look straight, grit your teeth, and put your tongue on your palate. Breathe continuously for 8 1 time.

This type of childhood practice will be successful. This formula is particularly strong for the development of the kidney. It has an incredible effect on adults and has been treated for several months. This way of sinking into the field by standing piles can cure all chronic diseases.

Note: When the hub is lifted, air sinks into the abdomen and the renal capsule contracts.

The second kind of the third stage (figure 14) pitch breathing.

Push the whole body straight, put your fingers and toes on the ground, and breathe continuously for 8/kloc-0 times. The important point is the hand, and the use of the hand must be divided into three types; The first is to stick the palm of your hand to the ground first; After proficiency, the second style changes from palm to fist; Once you are proficient and have no reluctance, use the third type, from fist to finger. Fingers are also divided into flat fingers and vertical fingers: flat fingers mean that nails are facing up; Finger standing means that the nails are horizontally oriented and the fingertips are all attached to the ground.

It is the most difficult to use this type of finger, but it is not difficult to move from one side to the other, from less to more, step by step, and after a long time. Use five fingers first, and gradually reduce to one thumb to reach the peak.

No one who is sick learns this formula. After walking for several months, arm strength, finger strength and waist strength came unexpectedly. After years of walking, finger strength can be converted into copper coins. This type of pectoralis major, posterior shoulder muscle, deltoid muscle and bicephalus muscle are developed, and all parts of the wrist and leg are quite developed, so the action should be slow.

Note that people with lung disease, heart disease and stomach disease should not do this action.