Yijinjing five-tone calisthenics is based on Yijinjing calisthenics and combined with the fitness principle of red sand hand. Its main function is to dredge meridians, strengthen tendons and bones, and enhance the function of viscera and tissues. Five seals refer to the palm prints of both hands, the sole prints of both feet, and the head prints, so they are called five seals. From the first paragraph to the fifth paragraph, the five seals are all an exercise of tightening (spitting) and loosening (closing). Muscles and bones of the whole body, as well as tissues that run qi and blood, such as the Three Yin Meridians of the Hand, the Three Yin Meridians of the Hand, the Three Yin Meridians of the Foot, the Three Yang Meridians of the Foot, and the Ren and Du Meridians, are pulled tightly and loosely, making these tissues gradually more elastic, which is beneficial to dredging the meridians and running qi and blood, which is very important for improving the condition of bones and muscles, enhancing the function of viscera, preventing and treating various chronic diseases of the elderly, and preventing and improving the shortening of body length and incapability of the elderly due to skeletal and muscle atrophy.
Prepare to lift the foot, press the first section of the whole body as soon as the heel trembles, and let go.
In the second quarter, press the third quarter, and then tighten and loosen the hand.
In the fourth quarter, turn around and push the hand side according to the fifth quarter.
Get ready to lift your heels and jump back and forth.
Action: The feet are shoulder width apart (or the heels are slightly separated, and the toes are naturally separated to form a positive posture), the arms naturally droop, the eyes look forward, breathe naturally, and the whole body relaxes. Then, the heel slowly rises and falls, and the heel and the ground shake slightly (the shaking intensity should be based on comfort), and the heel falls into two beats together. * * Do two eight beats or four eight beats (the first one behind)
In the first quarter, hands are tight and hands are loose.
Action: Follow the preparatory formula 2, with your feet shoulder width apart, your arms drooping naturally, your fingers slightly extended and slightly tilted, your palms down, your tongue on your upper and lower jaws, your eyes looking at the present, your breathing naturally and your whole body relaxed. Then, the internal force of the palm is pressed down, and at the same time, the five toes of both feet are slightly extended to be flush with the ground, and the head is on it, with the intention of going forward (note: palms and soles), and then the whole body gradually relaxes. So, press once-relax to two beats, repeat this action, * * * do two eight beats or four eight beats.
In the second quarter, press first, then tighten and then let go
Action: Take the second preparation, with your feet shoulder-width apart, your arms horizontally stretched forward, your fingers slightly extended and slightly tilted, your palms forward, your tongue on the palate, your eyes looking forward, breathing naturally, and your whole body relaxed, then press your palms forward with internal force, while your feet and five toes slightly extended and stepped on the ground, and your head propped up, posing an indomitable posture; After the pause, the whole body gradually relaxed. So, press once before-relax to two beats, repeat this action, * * * do two eight beats or four eight beats.
In the third quarter, press hard and let go.
Action: Take the second preparation, with your feet shoulder width apart, your arms straight, your fingers slightly extended and slightly tilted, your palms up, your tongue on the palate, your eyes looking at the present, breathing naturally, and your whole body relaxed. Then your palms are pressed upward with internal force, while your feet and five toes are slightly extended to step on the ground, and your head is propped up, with the intention of moving forward; After the pause, the whole body gradually relaxed. So, press once-relax to two beats, repeat this action, * * * do two eight beats or four eight beats.
In the fourth quarter, a tight and a loose side pressure.
Action: Make the second preparation, with feet shoulder width apart, arms horizontally extended to both sides, fingers slightly extended and slightly tilted, palms outward, tongue facing the palate, eyes looking at the present, natural breathing, full body relaxation, and navel and abdomen slightly paying attention. Then press the palm outward with internal force, with five toes and feet slightly extended, flat and head on it, posing as an indomitable posture; After the pause, the whole body gradually relaxed. So, press once-relax to two beats, repeat this action, * * * do two eight beats or four eight beats.
Section 5 Turn left and right, and push your hand sideways.
Action: For the second preparation, your feet are shoulder width apart, your arms are bent forward and lifted to your chest, your palms are forward, your tongue is against your palate, your eyes are looking forward, you breathe naturally, your whole body is relaxed, and your upper body is slightly thinking about your navel and abdomen. Then, the upper body turns to the right, and at the same time, the palm is gradually pushed out to both sides with internal force, and the five toes of the feet are slightly extended, the ground is flat, and the head is on it, indicating perseverance. Pause, turn your upper body back to face forward, put your hands back on your chest, palms facing each other, and relax your whole body; After the pause, the upper body gradually turns to the left, and at the same time, the palm is gradually pushed out to both sides with internal force, and the five toes of both feet are slightly extended, starting from the ground, intending to stand tall; Pause, turn your upper body back to face forward, put your hands back on your chest, palms facing each other, and relax your whole body; So, turn right once-relax-turn left-relax four beats, repeat this action, * * * do two eight beats or four eight beats.