Starting form:
Stand in front, feet shoulder-width apart, head and neck straight, as if there were a thousand pounds to carry; The chin is slightly pressed, and the shoulders are slightly lifted, if there is a feeling that the mountain presses the shoulders. Look straight ahead, grit your teeth, hold your chest and abdomen, abdomen and hips, and hips. Lift your fists slightly, stand up straight, tighten your calves, and stick your toes to the ground, like a statue of King Kong. 1, abdominal work
Inhale through the nose and send it to the abdomen. After a short breath, exhale through wave exhalation. Wave exhalation is about to exhale twice in one breath. The first time is short and fast, which is intended to vaporize and make a flash of lightning shoot from the abdomen. The second time is slow, the longer the better. It is like a lamp, shining from the abdomen to infinity. Over time, the abdomen forms a jacking force to resist external blows.
2, waist work
This part enriches the waist, and the training method is the same as that of the abdomen, except that the place for ventilation is changed to two waist sides.
3, chest work
Inspiratory intention is sent to the chest, at the same time, the body leans forward slightly, the arm leans slightly to the premise, exhales, and at the same time, with the shoulder as the axis, the intention rushes out from the chest; This skill can strengthen the chest and lay the foundation for cutting the chest with a sharp knife in the future.
4, neck work
Reduction formula; Inhale, tilt your head 60 degrees to the right, and then wave out. At the same time, slowly turn your head from right to left and drive your neck to the left. When you turn around, you should use various forces such as push and pull to reverse the friction, and always pay attention to pressing your chin. This work is the basis of hard work such as stabbing the throat with a silver gun.
5. Head work
On the tip of the tongue, the purpose of inhalation is to make the gas reach Baihui and Yuzhen through the tip of the tongue (Yuzhen point is parallel to the ear in the middle of the back of the head). At this time, it is necessary to further grit your teeth on the basis of starting and let the gas arrive easily. Inhale twice (clench your teeth when inhaling for the second time), and then exhale in waves. If you feel headache and abdominal distension, press the temple with your index finger, let go with a "hi" and do it several times more; The pain will go away.
6, upper back work
Inhale to the upper back, raise your fists slightly forward, exhale in waves, press your hands slightly forward, make your upper back nervous, press your chin tightly, and look straight ahead.
7, back work
Restore posture, inhale and send it to the upper back, press forward with fists in both hands, bend forward, and the gas is transported from the upper back to the lower back, and the lower back is tense. When the fist is parallel to the knee, the wave exhales and the spirit rushes out from the lower back.
8, crotch work
Restore posture and exhale to hold the testicles. Tighten the crotch forcefully from the legs. Wave exhalation makes gas rush out of the crotch and relax the crotch.
9. Leg Skill
Inhale, ten toes are tightly tied to the ground, and tighten from calf to thigh, with the intention that the whole leg is tied with a rope. Exhale, let the gas rush out of the leg, the rope on the leg is pulled off by the gas, and the leg is relaxed.
10, manual
Inhale, raise your hands and cross your chest in the claw-changing arc, including your left hand, and exhale quickly and forcefully. At the same time, push your left hand forward and down. At this time, you split a few bricks with your left hand, turn up your paw with your right hand and pull it to your waist. Breathing is complete, and hands should be in place at the same time. Then push with your right hand and pull with your left hand. Note that the front paws are not above the midline of the body and the rear paws are not above the waist.
This exercise can be a comprehensive exercise, or you can choose several key exercises. The number of exercises each time is up to you. There is a thousand-pound brake above the head, and the straight neck must be pressed down. Vertical eyebrows are tight, teeth are tight, and shoulders are flat.
Claw fist akimbo eyes, hip clip hip; Straighten your knees, stretch your legs, and stick your toes in the ground.
Look ahead with glaring eyes, stand with your chest held high.
Ping Ju Qi Dan, success and luck. First, knock on your teeth:
Knock your teeth up and down 36 times.
Second, the red dragon stirs the sea.
Turn your tongue left and right seven times, drum wash seven times, swallow body fluid and go down to your abdomen three times.
Third, rub the abdomen.
The left hand presses the abdomen, the right hand presses the back of the left hand, and the two palaces are connected, clockwise from small to large.
Rub your abdomen 24 times, and vice versa.
Fourth, knead Mingmen and Shenshu.
Rub Mingmen and Shenshu with your hands until you get fever. (Mingmen is facing the navel, and Shenshu is one inch to the right of Mingmen)
Verb (abbreviation for verb) bath surface
When your hands are hot, the man will wipe his face from top to bottom, while the woman will do the opposite. Comb your hair with your fingers, then turn your eyes left and right three times. Hold the "hi" at the door with both hands and let go and relax.
Six, fight
Gently pat the whole body with your hands from top to bottom, and move slowly to finish the work.