The ancient and profound Shaolin Wushu, with its unique charm, is presented to the world today and is deeply loved by the world. However, there are so many people wandering outside the gate of Shaolin Wushu that it is difficult to knock on the door of Wushu. It's not that they don't want to suffer, but because they haven't learned authentic Shaolin martial arts.

The cross-training of Shaolin Thirteen Pacific Insurance has always been an easy feat, which belongs to Shaolin Wushu and is the merit of the town temple! This method attaches great importance to practicing Qi (internal strength), especially nourishing Qi. Not only practice the power of breaking bricks and gravel (external work, horizontal practice), but also practice the ever-changing qi, that is, the qi of dantian. Although it is called "cross-training", it is an excellent method of both internal and external training, focusing on internal training and external training!

The characteristics of Shaolin Wushu in actual combat are simple and generous, bright in hand and fierce in advance. There are still ways to hurt the enemy in the martial arts. The so-called bright strength is the strength of boxing, that is, the way to refine gas and change bones; The so-called dark strength person is also flexible in boxing, but flexibility is different from softness. Because softness is weak, softness is not weak, but it is the way to practice qi and change muscles.

The martial arts of Shaolin Thirteen Pacific Insurance consists of three parts: Qigong of Thirteen Pacific Insurance, implosion of Thirteen Pacific Insurance and martial arts of Thirteen Pacific Insurance. Among them, the internal strength evolved from Shaolin health-preserving soft qigong, and the purpose of this work is to cultivate internal qi, strengthen the body, treat diseases and preserve health; The implosion work evolved from the excellent internal strength of Shaolin hard qigong, with the purpose of stimulating its own potential, strengthening its explosive power and laying the foundation for horizontal training; Cross-training is the essence of Shaolin seventy-two arts. Its purpose is to let practitioners practice it into broken bricks so that others can beat it.

Generally, people with good physique will feel angry, refreshed and full of energy after practicing internal skills for 3- 10 days. If they insist on practicing internal strength for 1-3 months, many diseases (such as hypertension and hypotension, insomnia, kidney deficiency, irregular menstruation, etc. ) can be cured, it is really a magic weapon for health and illness! Practicing implosion skills for 3- 10 days will be full of strength and endurance. 1-3 months is enough to stimulate one's own potential. Combined with cross-training exercises, 5- 15 days is enough for learners to open their heads, arms, fists, palms, fingers, elbows, knees and feet. By then, you will be impressed by Shaolin Kung Fu!

At present, many hard-core martial arts only pay attention to external training and not internal training, which is misleading. Even if you practice a little kung fu, it is also caused by brute force. Without the support of the true qi in the abdomen, it is harmful to both body and mind. Shaolin Yijinjing said: it is impossible to practice the intangible and abandon the tangible, and it is even more impossible to practice the tangible and abandon the intangible. Therefore, the tangible body must rely on the invisible gas rather than violate it, and it will become an incorruptible body. If you don't fight, you will be invisible!

In order to let the beginners who are eager to learn the real skill but can't practice it hard also learn the real skill, and to promote Shaolin Wushu, this set of cross-training skills of Shaolin Internal Skill Hard Thirteen Pacific Insurance, which has been practiced for more than ten years, is introduced to all martial friends in detail, hoping to work hard.

Taibao Qigong type 13:

Lohan returns

Practitioners choose well-ventilated and quiet indoor and outdoor exercises. Relax your whole body, your feet are slightly wider than your shoulders, your knees are slightly bent, including your chest and back, and your arms are raised on your chest, such as holding the ball. Tongue against the palate, eyes slightly closed.

Breathing is nasal inhalation, nasal breathing. Inhale slowly, deeply and for a long time (don't hold your breath), while the abdomen bulges, and the exhalation is also a slow and even long breath, and the abdomen is adducted.

There is a fireball in the abdomen, and the essence of everything in the world keeps pouring into the abdomen, and then it is distributed to all parts of the body through the fireball in the abdomen, making the whole body feel warm and comfortable.

The practice time is not limited. Generally speaking, 15 minutes is appropriate, and 30-40 minutes is enough. Practice 1-3 times a day. Regular practice of this skill can play a therapeutic and auxiliary role in many diseases. Patients should practice more and don't underestimate it. People who are not sick should also practice regularly, which can make you full of energy and practice the true qi of Tian Chan as soon as possible.

If it is normal for a beginner to have fever, bloating, jumping, numbness, itching, burping and vomiting after practicing for a period of time, don't pay attention to this phenomenon and don't deliberately pursue it. Let it be.

Second, the 13th Pacific Insurance implosion:

Taibao implosion skill type 13 * * * type 13, here only introduces the type 10, and the other three types are difficult to master by themselves, so I won't introduce them. Practice has proved that only practicing ten forms will never affect the curative effect, and learners can rest assured to practice.

One kind: Lohan Tiger Roar.

Learners stand naturally, their feet are slightly wider than their shoulders, their eyes are slightly closed, their tongues are on the palate, their backs are pulled out, and their whole bodies are relaxed. Put your hands on your sides, breathe naturally, stay in your abdomen, and don't have too many distractions.

After standing, breathe deeply through your nose, and the essence of everything in the world will be inhaled through your nose, through your throat to Zhongshan point, and directly to Dantian (the following ways of inhaling Dantian are the same, so I won't repeat them one by one). At the same time, raise your feet. When you can't breathe (after fully inhaling), shout "ha" through your mouth (if it's inconvenient to shout, you can make a "hum" sound through your nose), so that the true spirit of your mind can flow from Dantian to Zhongshan, and flow out to your throat through your mouth. At the same time, your feet will land hard, and your whole body will collapse, and you can glare at the front with your eyes open, then exhale and relax.

After 49 times, you can learn the next formula (beginners can learn 36 times, and then gradually increase to 49 times).

Type 2: Lohan descending dragon.

The learner's feet are slightly wider than his shoulders, his knees are bent into a high posture, his fists are placed at his waist, his fists are up, he deliberately stays in his abdomen, his eyes are forward and his whole body is relaxed.

The practitioner inhales deeply through the nose, and the essence of everything in the world is inhaled into the abdomen through the nose. When he can't breathe in, he shouts "ha", and at the same time, his hands rotate inward, making his fist down and hitting hard through his chest. The true qi in the abdomen gushed out through his fist, and his eyes glared at the front. Then exhale and relax.

Do this 49 times and you can learn the next formula.

Three types: Lohan Khufu

The learner's feet are slightly wider than his shoulders, and his knees are bent to stand in a high posture. He put his hands on his sides, palms facing up, and his chin slightly retracted. He looks forward, stays in his abdomen, relaxes and breathes naturally.

Inhale deeply through the nose, and the essence of everything in the world is sucked into the abdomen. At the same time, lift your palms up to your chest, your knees up, and stand up straight from the high horse stance. When you can't breathe in, shout "ha", at the same time, palm inward, palm downward, press down hard, and your knees follow the high horse stance. The true qi of dantian's mind gushed out through Laogong point in the palm of your hand. Then exhale and relax.

Do this 49 times and you can learn the next formula.

Four kinds: Lohan splits the mountain.

Stand with your feet slightly wider than your shoulders, knees slightly bent into a high position, hands held high, palms forward, arms close to your ears, eyes forward, stay in Dantian and relax.

Inhale deeply through the nose, and the essence of everything in the world is sucked into the abdomen. When you can't breathe in, shout "ha" and cut your hands down from both sides at the same time. The true qi of dantian's mind gushed out through Laogong point in the palm of your hand. Then exhale and relax.

Do this 49 times and you can learn the next formula.

Five species: Lohan uprooting trees

The practitioner stands naturally, with his feet slightly wider than his shoulders, his arms naturally placed on both sides of his legs, his eyes looking forward, staying in his abdomen and relaxing all over.

Inhale deeply through the nose, and the essence of everything in the world is sucked into the abdomen. At the same time, the arms are lifted from both sides to the chest to form a ball, and the knees are bent into a low posture. Thoughts hold a towering tree in their arms.

When you can't breathe in, shout "ha", at the same time, your knees are slowly raised, your arms are pulled up hard, and the towering trees are uprooted. After the knees are straightened, exhale and relax.

Learn this 49 times before learning the next formula.

Six types: Lohan divided into mountains

Learners stand naturally with their feet slightly wider than their shoulders. Raise your arms sideways, palms down, outward at 10 o'clock, breathe naturally, stay in your abdomen and relax.

The practitioner inhales deeply through his nose, and the essence of everything in the world is sucked into his abdomen. At the same time, the arms are flexed and contracted in the shoulders, palms up, palms out and fingers up.

When you can't breathe in, shout "Ha" and push the palm to the left and right, so that the true qi in the abdomen can be ejected through the Laogong point of the palm, and then exhale to relax.

Do this 49 times, and then learn the next formula.

Seven kinds: Lohan gathers gas.

Practitioners stand naturally, with their feet slightly wider than their shoulders, their hands akimbo (the same as the first arhat tiger roar), their jaws retracted, their eyes looking straight ahead, staying in the abdomen, breathing naturally and relaxing all over.

Inhale deeply through your nose, and the essence of everything in the world will be sucked into your abdomen. When you can't breathe in, hold your breath (that is, don't breathe in or shout) and make a "hmm" sound in your throat. At the same time, your whole body will tighten, your eyes will glare ahead, your teeth will tighten, your legs and arms will tighten, your abdomen and chest will be encouraged, your anus will be lifted, your ten toes will scratch the ground hard, and your whole body will tighten. Keep this tension for 6- 10 seconds, and then exhale and relax (don't vomit suddenly when exhaling). While maintaining the power of collapse, the mind demonstrates that the true qi fills every part of the body and smashes countless stones flying in all directions.

Do this once, and you can learn the next formula after 49 times.

Eight kinds: Lohan holding arms

When the learner stands, his feet are slightly wider than his shoulders, his knees are slightly bent into a high posture, his right hand is placed on his left shoulder, his left hand is placed on his right shoulder, his arms are crossed on his chest, his left arm is outside and his right arm is inside (contrary to women). Look straight ahead, breathe naturally, stay in the abdomen and relax.

Inhale deeply through your nose, and the essence of everything in the world will be sucked into your abdomen. When you can't breathe in, hold your breath, make a "hmm" sound in your throat and tighten your body. Your thinking is the same as the seventh. After this lasts for 6- 10 seconds, exhale and relax.

Do this 49 times and you can learn the next formula.

Nine kinds: Lohan meditation

Practitioners naturally sit on the ground, with their hands folded on their abdomen, their left hands on top, their right hands on the bottom, and their palms up. Upper body upright, eyes slightly closed, whole body relaxed. Breathing is deep and long in the nose and deep and long in the breath.

Sitting in hot water, my head is warm and comfortable. Learn the next formula after 5- 10 minutes.

Ten kinds: Lohan takes over the job.

The practitioner stands naturally, with his feet slightly wider than his shoulders, eyes looking straight ahead, breathing naturally, putting his left hand inside and his right hand outside on his abdomen, rubbing his hands 36 times clockwise and 36 times counterclockwise, then rubbing his hands, massaging his face 18 times, and finally patting his whole body (from top to bottom).

After slapping my face, I closed my eyes and said to myself, "The Buddha has given me Shaolin magic, and I want to study hard. I will be able to get rid of violence in the future, Amitabha! " "

After implosion practice, lateral practice can be carried out.

III. XIII Taibao Cross Acrobatics

Work in welding head:

One type: learners stand with their feet apart bigger than their shoulders, their knees bent in a high posture, their fists turned to their sides, their palms facing up and their eyes looking straight ahead.

The practitioner inhales through the nose, and the true qi in the abdomen rises to Baihui point. When you can't breathe in, shout "ha" with your mouth, at the same time raise your right hand and pat it on your brain, then exhale to relax and change your left hand.

So the left and right hands hit the head 150-200 times. Don't push hard when you learn for the first time, pay attention to step by step.

The second type: the learner lunges left facing the wall (smooth and thick wall), with his upper body leaning forward, his head facing the wall and his hands behind his back. Inhale deeply through the nose, and the true spirit of the mind rises to Baihui point. When you can't inhale, shout "ha" with your mouth, and at the same time, your head hits the wall, and your mind bumps a hole in the wall. Then exhale and relax.

Do this 100 times.

Three kinds: learners stand upside down against the wall, put their hands across their chests, support the ground with their heads, breathe naturally and don't think. Patients with hypertension are forbidden to learn this formula.

I'm so tired.

Iron arm skills:

One: learners do push-ups 36-49 times slowly.

The second type: learners stand with high horse stance, each holding a sandbag weighing 10-20 kg on his waist (sandbag making method: find a solid piece of cloth to sew a bag, which is filled with 10-20 kg iron sand or sand, and then sew it), and learners push it forward quickly with their fists in turn.

So the left and right hands learn 100-200 times.

Three kinds: learners stand by the thick tree, hit the thick tree inside and outside the right arm in turn, and then change their left hand.

So the left and right hands learn 100-200 times.

Iron elbow project:

One: the practitioner lies on his side on the ground, only supports his body with the outer side of his right elbow and his right foot, and the abdominal qi rushes down deep underground through his right elbow until he is exhausted (generally 5- 15 minutes). Then change your left elbow.

The second type: the learner nails a pile of old newspapers to a tree and hits it with his elbows in turn. Each elbow tries to break the tree.

So the left and right hands learn 100-200 times.

Type 3: Practitioners put sandbags (filled with round iron sand or mung beans) on the table at the same height as the abdomen, and hit them down with elbows in turn, trying to break the iron sand or mung beans in the bag.

Do this 100-200 times.

Iron fist skills:

One kind: learners punch 100-200 times.

The second type: the yogi holds the ground with his fists, and his mind is rushing to the depths of the ground through his fists.

So tired (usually 10-30 minutes).

Three types: the learner lies on his side, supporting the whole body with only his right fist and the outside of his right foot, and placing his left fist on the side of his left leg. The same idea.

After being so tired (usually 3- 10 minutes), switch to the left fist support.

Four kinds: Facing the newspaper tied to the tree, learners hit the tree with their fists in turn, and each fist tried to break the tree.

In this way, you can learn 100-200 times.

Iron palm works:

One: learners do push-ups 36-49 times slowly.

The second type: the learner slaps the palm 100-200 times (mainly in the palm root).

Three types: the learner taps the left palm with the right palm 100 times, and then taps the right palm with the left palm 100 times.

Four kinds: learners put sandbags on the table, stand with high horse stance, put their hands on their waist, inhale deeply through their noses, and raise their right palms to their heads at the same time. When he can't breathe in, he shouts "ha", slaps the sandbag down with his right palm and then changes his left palm.

So * * * learn 100-200 times.

Five types: the same as four types, split instead of hitting. Left and right palmology 100-200 times.

The sixth style: stand facing the old newspaper tied to the tree with high horse steps, put your palms on your sides, inhale deeply through your nose, and raise your right palm to your head at the same time. When you can't breathe in, shout "ha", and at the same time cut old newspapers with your right palm, then exhale to relax and change your left palm.

Learn this way 100-200 times.

Seven types: the same as the sixth type, chopping is changed to push forward with the palm of your hand, so that the left and right palms learn 100-200 times.

Iron finger works:

One type: touch your hands and fingers, and apply force 100-200 times.

The second type: learners do push-ups with their hands and fingers supported 14-36 times.

Three kinds: learners put sandbags on the table to stand with high horse steps, and take turns to grab sandbags with both hands.

So the left and right hands learn 100-200 times.

Four types: learners stand tall and tall in the face of old newspapers, and take turns grasping old newspapers with both hands.

So the left and right hands learn 100-200 times.

Five types: learners look for a jar that can hold 100 kilograms of goods. The jar mouth should not be too big, it is better to hold it and stand high. Lift the jar with your right hand, inhale slowly through your nose, exhale slowly through your nose when you lift it to your chest, put the jar back on the ground (it is slower to lift it with your hand), and then change your left hand. After a period of adaptation, you can put about 5 kg of sand and stone into the altar (people without an altar don't have to learn this formula).

So the left and right hands learn 100-200 times.

Iron knee work:

One: the practitioner puts two hard bricks on the ground, kneels on them, hands akimbo and breathes naturally.

Do this for 10-30 minutes.

The second type: Facing the old newspaper on the tree, learners inhale deeply through their noses, and shout "ha" when they are out of breath. At the same time, they lift their right knee and hit the old newspaper, break the top of the tree, and then exhale to relax and reset their left knee.

So the left and right knees were studied 100-200 times.

Three types: standing in a right lunge, slapping the right knee with the right palm 100-200 times, then changing to a left lunge and slapping the left knee with the left palm 100-200 times.

Iron leg work:

One type: standing with low horse stance, hands folded like Buddha on the upper body, so tired, breathing naturally.

The second type: the learner stands naturally, inhales deeply through the nose, and lifts his right foot to the abdomen at the same time. When he can't breathe in, he shouts "ha", stomps his right foot on the ground, stomps on the ground with his mind, and then changes his left foot.

Learn this 100-200 times.

There are three types: learners stand facing a thick wall. Inhale deeply through your nose, shout "ha" when you can't inhale, at the same time lift your right foot and kick the wall hard, kick a hole in the wall, and then change your left foot. Learn this 100-200 times.

Four types: learners stand facing the old newspaper on the tree. Breathe in deeply through your nose, shout "ha" when you can't breathe in, kick the newspaper over your right leg (especially your tibia), and your mind will kick the tree off. Then change your left leg.

Do this 100-200 times.

Five types: the learner's right leg is raised until the abdomen is straight, and only the left leg is used for support. Inhale deeply through your nose, bend your knees slowly and squat down your left leg. After squatting to the end, exhale slowly through your nose and slowly lift your left leg, then change the support of your left leg.

Do this 60- 100 times.

Iron cloth shirt:

A learner made a bamboo handle himself. Gather more than 20 bamboos with a length of 40-60 cm and a width of 1- 1.5 cm, and tie one end tightly to make two sections.

One kind: learners' high horse steps. Inhale deeply through the nose, and the essence of everything in the world is sucked into the abdomen. When you can't breathe in, you will make a "hmm" sound in your throat, and at the same time, you will tighten your whole body, pat your chest with your hands with bamboo handles, and then relax.

Tap it 80- 150 times like this.

Two kinds: the same type, chest racket changed to rib racket. Tap 80- 150 times.

Three types: the same type, chest beat changed to abdominal beat. Tap 80- 150 times.

Four styles: the same style, changing the chest pat to the back pat. Tap 80- 150 times.

Five styles: the same style, changing the chest racket into the leg racket. Tap 80- 150 times.

In addition, there are iron throat skills, iron shoulder skills and iron back skills. Because the training method is difficult, it is not suitable for beginners to learn by themselves, and it needs experts to raise their faces, so I won't introduce it for the time being.

Four, acrobatics matters needing attention:

(1) Keep practicing 1-2 times a day without interruption (except for serious illness). Practice this technique for 90- 120 days.

(2) When practicing horizontal acrobatics, you must not slap hard at the beginning, but pay attention to step by step.

(3) If learners are short of time, they can choose a few favorite exercises for cross-training. They don't need to learn all of them (it is best to learn them all, which is complementary), but they can't choose to learn implosion, so they must learn them all in order.

(4) After practicing cross-training, you can apply safflower oil and bonesetting water for maintenance. You can take a hot bath if you can.

(5) This work has no time and direction taboos, and can be practiced at any time.

(6) To learn this skill, you must shout "Ha" loudly. If it is inconvenient, you can use the nasal spray to make a "hum" sound.

(7) I don't advocate abstinence, but I should abstain from it and drink less.

(8) The exercises will not deviate, and learners can practice boldly. A few people will feel dizzy when practicing, so we should reduce the amount of exercise appropriately. Although learning this skill can cure many diseases (different from person to person), it is not a panacea. If the learner doesn't practice for a while or his situation gets worse, he should stop practicing and stop studying in Xi Zhi.

(9) Don't practice if you are too hungry, too full or too tired.

(10) Don't touch cold water for 1 hour after learning this lesson.

(1 1) This skill is both internal and external, so don't ignore one of them.

(12) This skill is a kind of hard work in actual combat, and it is by no means a traditional hard qigong.

(13) To learn this skill, you must have three successful minds: determination to endure hardship, perseverance to persist, and confidence to succeed.

Hou Xu

As the saying goes, the master leads the door and the practice is in the individual. No matter how good the teacher is, the technology is true. If you don't practice hard, you will eventually achieve nothing. Remember!

China Wushu has a long history, extensive and profound. From a small perspective, it is distributed in many schools. In a big way, it does not belong to a certain school or a certain person, but to the whole of China and even the whole world. I also take this opportunity to appeal: I hope that the masters and hermits of various sects can dedicate some real kung fu to the vast number of martial arts friends and jointly carry forward Chinese martial arts! There is a saying: "I haven't read a book, so I can't tell anyone anything." Willing to communicate with all soldiers!