Tiger play
Wuqinxi (photo 1)
Heels together to establish a positive posture, arms drooping naturally, eyes looking straight ahead.
(1) Left formula 1. Kneel down with your legs, shift your center of gravity to your right leg, make a feint with your left foot, put the sole of your foot on the inside ankle of your right foot, raise your fists to your waist with your fists facing up, and look at the left front.
2. The left foot leans forward to the left, and the right foot follows half a step. Sit with your center of gravity on your right leg and your left palm on the ground at an imaginary pace. At the same time, lift two fists along the chest, with the center of the fists backward and raised to the front of the mouth. Press your palms forward, flush with your chest, palms forward, palms facing each other, look at your left hand.
(2) Right formula 1. Take a half step forward with your left foot, then follow your right foot to the inside of your left ankle, sit with your center of gravity on your left leg, put your right palm on the ground at an imaginary pace, and bend your knees. At the same time, change fists with both hands, retreat to the sides of the waist, fists up, eyes looking at the right front. 2. Same as left formula 2, but opposite to left and right. Repeat this for any number of times.
Deer play
The body stands upright naturally, the arms droop naturally, and the eyes look straight ahead.
(1) Left formula 1. Bend your right leg, sit back, stretch your left leg forward, slightly bend your left knee, and stamp your left foot; The left hand is stretched forward, the left arm is slightly bent, the palm of the left hand is to the right, the right hand is placed inside the left elbow, and the palm of the right hand is to the left.
2. Turn your arms counterclockwise in front of you at the same time, and your left hand is bigger than your right hand. At the same time, pay attention to the counterclockwise rotation of waist, crotch and coccyx-sacrum, and the five birds play with each other over time (Figure 2).
Transition to the rotation of waist, hip and coccyx-sacrum to drive the rotation of both arms.
(2) Right-handed movement is the same as left-handed movement, but the direction from left to right is opposite, and the direction of rotation around the circle is also different.
Xiong Xi
Stand naturally, feet parallel to shoulder width, arms drooping naturally, eyes looking straight ahead. Bend your knees with your right leg first and turn your body slightly to the right. At the same time, the right shoulder swings back and forth and the right arm sinks. Your left shoulder is stretched out, and your left arm is slightly bent and lifted up. Then bend your knees with your left leg, and the rest of the movements are up, down, left and right. Shake it repeatedly, no matter how many times.
Ape play
Heels together to establish a positive posture, arms drooping naturally, eyes looking straight ahead.
(1) Left formula 1. Bend your knees with your legs, move your left foot forward gently, and extend your left hand horizontally from your chest to your mouth. When you reach the finish line, put your palms together into a hook and your wrists will naturally droop.
2. Gently move your right foot forward, follow your left foot to the medial malleolus of your right foot, and land your feet at an imaginary pace. At the same time, when your right hand reaches the chest-to-mouth level, lean forward as if you are taking something. When you reach the finish line, put your palms together to form a hook, and at the same time put your left hand under your left rib.
3. When the left foot retreats, the right foot retreats to the inner ankle of the left foot and the sole of the foot touches the ground. At the same time, the left hand leans forward from the chest to the mouth level, and finally becomes a hook hand, and the right hand shrinks to the right rib at the same time.
(2) The right hand movement is the same as the left hand movement, but the left and right are opposite.
Bird game
Stand with your feet parallel, your arms droop naturally, and your eyes look straight ahead.
(1) Left formula 1. Step forward with your left foot, follow up with your right foot for half a step, and touch the ground with your toes. At the same time, slowly lift your arms from the front, palms up, lift them to the left and right sides with shoulder time, and then inhale deeply.
2. The right foot advances and joins the left foot, and the two arms fall from the side, palms down, and squat at the same time. Cross your arms under your knees, palms up, and exhale deeply.
(2) The right type is the same as the left type, but the left and right are opposite.
Hua tuo wuqinxi
Tiger style: naturally stand, bend over, press your hands to the ground, force your body to shrug forward and inhale, and stop after the current shrug; Then, the body shrinks back and exhales; Do this three times. Then, move your hands forward from left to right, and at the same time move your feet back to stretch your waist; Lift your head to the sky, then lower your head and look forward; Finally, climb 7 steps forward and 7 steps backward like a tiger.
Lu Xiu: Landing on all fours. Inhale, turn your head and neck to the left, look back to the left, and stop when you turn left to the last side; Exhale, turn your head and neck, inhale again when you turn to the ground, and continue to turn right, as before. Turn left 3 times, turn right 2 times, and finally regain momentum. Then, lift your left leg and stretch it backwards. After the pause, put down your left leg and lift your right leg, stretching as usual. In this way, the left leg is extended 3 times and the right leg is extended 2 times.
Bear play: supine posture, knees arched, feet off the mattress, hands under the knees, head and neck forced upward, so that shoulders off the mattress; After a short stop, roll the bed surface with the left shoulder first. When the left shoulder touches the mattress, immediately push the head and neck upward and the shoulder leaves the mattress. After a short stop, roll down your right shoulder and get up again. So alternate left and right seven times each. Then get up, put your feet on the bed and squat down, and press your hands on the same side of your feet; Then, like a bear walking, lift his left foot and right palm out of bed; When the left foot and right palm fall backwards, the right foot and left palm are lifted. So alternating left and right, the body drive also swings left and right, and pauses for a moment.
Ape play: choose a firm horizontal pole (such as horizontal bar, door frame, tree fork, etc.). ) slightly higher than yourself, stand at the height that your fingers can reach, grab the horizontal bar with both hands like an ape climbing an object, make your limbs hang, and do pull-ups for 7 times. Then hook the crossbar with the back of your left foot, put down your hands and hang your head; After a pause, change your right foot into a hook and fall to the county seat. So alternate left and right seven times each.
Bird play: natural standing posture. When inhaling, lift your left leg, raise your arms horizontally, raise your eyebrows and get up your strength, like a bird spreading its wings; When exhaling, the left leg falls back to the ground and the two arms fall back to the leg side. Then, lift your right leg as you did. So alternate left and right seven times each. Then sit down. Bend your right leg, put your hands under your knees, and pull your legs and knees closer to your chest; After the pause, put your hands under your left knee and do the same thing. This alternation is also seven times. The last two arms extend and retract seven times like the wings of a bird.
Training point
1. When exercising, not only the muscles but also the nerves should be relaxed. Requirements are loose and tight, soft and rigid, and must not be rigid. Only wuqinxi (fig. 3)
Relaxation will make strength both rigid and flexible, and make movements soft, coherent and not rigid.
2. It is intended to manifest the abdomen, that is, to eliminate distractions and think about the lower abdomen under the umbilicus, which is helpful to form abdominal breathing, and to achieve upper deficiency and lower excess, that is, chest deficiency and abdominal excess, so as to deepen breathing, enhance the function of the five internal organs and vigorous blood circulation. A rich lower body is helpful to overcome the symptoms of top-heaviness and weakness in the middle-aged and elderly people. In addition, if the upper part is imaginary and the lower part is real, then the action can be light, flexible and free.
3. Before breathing evenly, take a few deep breaths and breathe evenly. When practicing, you should breathe naturally and smoothly, and it is best to breathe through your nose and use it with a delicious nose. However, don't open your mouth to catch your breath. Inhale slowly and exhale gently. When moving, it will naturally form abdominal breathing, increase the range of clothing movement, and make abdominal muscles contract strongly, which is good for internal organs.
4. Practice Wuqinxi with pictographic movements, and the movements must be like Wuqinxi. For example, to practice tiger play, you should be fierce, with bright eyes, wagging your head, beating, and so on. This will help to strengthen your physical strength. When practicing deer play, we should take the deer as an example, relax the stretching posture, and show the posture of the deer bending over, leaning back, necking, running and looking back.
Playing with deer helps to stretch your muscles. When practicing bear play, you should be as vigorous and calm as a bear, showing an air of swaying, resisting leaning and walking. The bear seems so heavy outside that it is limp when walking. In fact, it is very calm and full of lightness. When practicing ape play, we should imitate the agility and activity of apes, and show the manner of jumping over mountain streams, climbing trees and pedaling, picking peaches and offering fruits. Ape games help to develop flexibility. Bird-training should show the actions of bright wings, light flying, falling geese and independence. Bird play is helpful to enhance lung respiratory function, regulate qi and blood, and dredge meridians.