It is also the achievement method that self-defense must practice. This skill is both internal and external, combined with movement and static, and exercises the muscles and bones outside the internal organs.
Through long-term inhalation, closing and spraying, and with a series of specific movements other than the body, trunk and limbs, exercise and flap.
Achieve the effects of eliminating pathogenic factors, strengthening body resistance, treating injuries and diseases, and resisting fertility.
Matters needing attention in practicing acrobatics
(1) The yogi should face east or south, so don't change direction; Practice time, morning (5-7: 00) and evening (12- 1: 00)
) is the best, and March to autumn is the best season for practice. After the ninth day of the ninth lunar month, it is the time to take over the job.
(2) Fresh air or trees and lakes should be selected, and static exercises can be conducted indoors or in fresh air.
(3) The training target is mainly unmarried men aged 17 ~ 25. Practitioners must respect teachers and unite friends.
Don't make any noise.
(4) Practitioners should take off their coats before practicing, so that qi and blood can be relaxed and the body is not bound or hindered.
(5) Married people should prohibit sexual intercourse when practicing, and avoid spicy food at the same time.
(6) To practice this method, it is necessary to persevere, step by step, and not to be greedy.
Pure yang infinite function formula: breathe in the crane and fly, exhale to the bottom of the sea, the gas and shape are one, and the abdomen is for me.
Pure yang electrodeless action fraction
1, push abdomen with five fingers
Preparatory style: facing the east, feet standing side by side, body upright, tongue and palate, breathing naturally, calm and carefree, upright and heavy.
Tian, look ahead.
1 Move your left foot one step to the width of your left shoulder, grab the ground with ten toes, button your toes and relax your shoulders and elbows. Hands forward from both sides of your body.
Raise your arm and extend your palm. At the same time, turn your palm outwards, draw an arc from the main waist to both sides, and support your palm to your hips. At the same time,
Heel off the ground, reach your toes, inhale through your nose, sink into your abdomen, slightly bend your legs, lift your anus, and pull your back out with your chest.
2. In the connection type, the right palm is pushed obliquely from the rib near the abdomen to the left abdomen corner, and at the same time it sinks with a nasal spray, and then follows the original line.
Close to the right rib, push the abdomen left and right six times in the same way to relax the whole body.
Attention: Exhale the rower and push the abdomen with air. After a long time, the abdomen is full of qi, which can be beaten with fists or sticks to enhance resistance.
2. Split Huashan Mountain
1 Turn your body to the right with the right heel and the forefoot of your left foot as axes 180 degrees, inhale at the same time, look to the right and turn your right hand.
Swing outward to the right lower back and hold it with both hands at the right rib, clench your fist and bend your elbow, and stick your fist up to the right rib and hang it on your right fist.
*% Elbow valgus, palm tip backward, upper body twist backward as far as possible.
The upper body is slightly connected to the left, the right shoulder sinks, and the right hand swings from the rib to the left and down, to the left and to the right.
Swing your arms and keep your hands apart. Inhale at the same time, turn your upper body to the right while swinging your arms, keep your left palm still, watch with your right hand, and then swing your arms and palms.
After inhaling once, the body turns back to its original position, and after pranayama, do it again in the same way.
Note: This skill is practiced 36 times left and right, which makes the ribs extremely strong and can withstand the blow.
3. Overlord takes off his robe
1 The left leg bends down, the right foot steps in vain, the toes point to the left foot, and the right hand swings outward and right while bending down.
Hands from the back waist to the right rib, elbow flexion and rib clamping, fist up, knees down and inhale at the same time.
2 connection, the right foot moves forward to the right, the toes swing outward, and then the left foot moves forward to the right foot, the legs are straight, and the body follows.
The footwork turns right and the right arm turns left. Through the top, swing your arms to the right and exhale, bending your legs to the right.
3 connection, the right arm swings to the left from the right front down with the right shoulder, and the right leg lunges when the right arm swings to the left.
Tighten the right rear rib, press the right palm hard on the lower left, bend the elbow slightly and extend outward, press the right palm on the right rib, and the upper body is slightly.
Jump forward.
4. Don't stop the connection. Swing your right arm from left to right with your body, chop your hands and exhale. When swinging your arm, don't bend your elbow, let your legs bend.
Turn left lunge into right lunge, keep your feet still and toes forward.
4. The overlord raises the tripod
1 The left foot moves to the left in a lunge, the upper body of the left bow bends to the left, and the right hand crosses the front of the left foot from above to grab the fist. left
Put your hands behind your arms in a reverse hook shape and inhale at the same time. Make a fist with your right hand and bend your elbow back. Put your fist up on your right rib and move your left hand from behind.
Press your right fist forward, palm tip backward, elbow arm hanging outward *%. Retract your ribs with both hands, and shovel your legs forward and hook your toes.
One foot off the ground.
2 connection, the right foot shrinks to the left foot and stomps quickly, then the center of gravity moves to the right leg, and then the left foot moves forward in a lunge.
The right rib is forward, the left arm is turned up to the top of the palm, the elbow is slightly bent, the tip of the palm is facing right, and the right hand is turned back and hooked.
After a few seconds, the gait remains unchanged, the upper body and left arm swing to the right at the same time, and the left rib expands as much as possible. Then the right hand won't
Change, the left arm swings forward to cut the palm and exhale at the same time. Then swing your upper body to the left and right, swing your arms, chop your hands open and exhale again.
Note: This skill is done 36 times each.
Su Qin is carrying a sword.
1 Keep your feet shoulder width apart, twist your upper body to the left, face the left, and swing your right hand from bottom to left.
Hook, hang the elbow, twist the forearm and fist outward, clench the fist with the right hand at the same time, then swing it slightly to the right elbow, and the fist hangs back from the body to the waist.
While inhaling, twist your body to the left and lower your center of gravity. The legs are slightly bent and lunged slightly to the left, and the whole body has a twisting force.
Look at the right hand.
2 Twist your body quickly from left to right, keep your feet still, change your legs from left lunge to right lunge, and turn your right hand from front to top.
Swing your arm to the right, lift your palm up and leave your body, and at the same time change your left fist from the front to the upper cantilever, with your elbow slightly bent and your palm facing your face.
At the same time, swing your arm back, look at the left palm with the upper palm blowing.
6. Beetle with bright back
1 Take your feet as the axis, squat down and rotate 90 degrees to the right. At the same time, the two palms are divided into two sides from front to bottom, and the two palms are placed on the left and right sides respectively.
Side, elbow shoulder height, look forward.
2 Keep your right foot firmly on the ground, push your left foot forward, crouch half, and form an upturned palm and two feet with two palms down from both sides to two ribs.
Virtual step vision left foot.
Palm up, wrist turn inward, spiral forward and downward. At the same time, the left foot remains stable, the right foot moves forward, and the palms are bent together.
Palm, spray at the same time.
7. Dripping water wears away the stone
1 Feet shoulder-width, stand upright and turn left quickly, bend your left bow and knees, buckle your left toe, and exhale when you turn around.
Take Dan Shen, including chest and back, and put your hands back at the same time to form a hook.
2. In the above-mentioned way, the body quickly turns to the right and rushes to the right. At the same time, the left hand swings, stands and palms from back to right.
Turn your heart to the right, swing your palm with your right hand from right back to left back, and exhale at the same time.
Note: Don't be intimate when you wave your hands. When turning around, with the swing force of the waist and shoulders, the body can speed up the rotation and inhale.
8. Snails dig the ground
1 Hands and fingers apart, palms suspended, support the ground shoulder width, bend forward and bend your right leg, and the forefoot touches the ground. Bending of left leg
Knees up, feet up, head up and look forward, lean forward.
2 connection, the body shrinks from front to back, inhaling at the same time, lowering the head and hooking inward, hands straight, knees bent.
3 connection, the body slowly stretches forward, and the head slowly exerts force from bottom to front. In the process of pushing the head forward, the brain will call intermittently.
Breathe three times, hold your body up with your hands at the same time, tilt your head upward and press your right foot hard. Push your left foot up at the same time, then contract and suck.
Breathe forward slowly. When breathing, both ends of your body lean upward as far as possible. Hands, fingers and front paws firmly support the ground. Practice changing legs after pranayama.
Note: Doing this action can enhance the strength of fingers and the resistance of throat.
9. Toads like to enjoy the cool.
1 Lie flat on the ground, with your hands propped up, shoulder-width apart, your legs straight together, and your body suspended in the air several times.
Seconds, inhale at the same time and look forward.
2 then, the body is in the air in an instant, the limbs are off the ground, the hands are straight forward, and the feet are tilted upward, so that the abdomen falls to the ground.
Inhale at the same time and look forward.
10, carp plate seed
1 Lie on your back with your legs bent into an arch, your feet supported on the ground, your arms clasped at your sides, and your elbows pointing to the ground.
In this way, both feet and head stand up hard at the same time and inhale at the same time. After the abdomen stands up for a few seconds, it suddenly sinks to make the body.
The body flies to the ground, and when landing, the palm is pushed upward, so that the back falls to the ground and the air is ejected. Do it 36 times.
1 1, the python comes out of the hole.
1 Lie on the ground, with your hands separated from both sides and folded forward, palms facing up, and then continue to approach your shoulders.
Push forward, the forearm sticks to the ground hard, and the elbow bends to pull the body forward. When the elbow is bent to 90 degrees, both hands extend forward at the same time, palms.
Relax, stretch your arms and blow at the same time.
2 Connect, bend your elbow again at the same time, pull your body forward, extend your palm forward, and exhale at the same time, then
Bend your elbow again, lean forward and exhale at the same time. When exhaling, stretch your arms forward as far as possible and let your chest and abdomen stretch as far as possible.
12, the ape enters the hole.
1 Lie on the ground on the right side of your body, with your elbows together on your chest, your fists tightly pressed against your face, your head bowed, and your left leg bent.
Up, the thigh is attached to the elbow, and the slightly curved side of the right leg is attached to the ground.
At the same time, the whole body tries to contract inward and inhale, so that the waist and kidney are tight, mainly on the right side.
3 connect, the upper body movement remains unchanged, turn over on the spot and roll to the left, so that the left side sticks to the ground. When rolling, the right leg bends up and down.
Knee joint presses on fist, left leg straightens down, and exhales once when rolling to the left.
4 After connecting exhalation, roll to the right and curl for a few seconds, then roll to the left and exhale. After practicing several times, switch to left spray.
Exhale to the right.
Note: Doing this action 36 times left and right can strengthen the waist resistance.
13, lying in pure yang
1 Sit on the ground, legs together and straight, feet hooked. Wrap your hands forward from both sides, make a fist and fold them on your chest.
When the body is surrounded by two hands, jump forward, put your elbows on your knees when pulling your back, and breathe in with your hands around.
After a few seconds, lie on your back, spread your hands to both sides at the same time, and expand your chest to breathe.
Note: Doing this action makes the heart and abdomen elastic, and exercises the elasticity of myocardium and the toughness of abdominal muscles, as well as the back and abdomen.
Waist and kidney.
14, iron wall (auxiliary works)
1 Turn your back to the wall, squat with your feet lift heel, put your palms on your ribs, and inhale when you are in lift heel. For example, when practicing on the wall, the back of your head stretches forward, double.
Push your hands forward.
2 connection, feet quickly fall to the ground at the same time, the back is slightly arched against the wall, and the palm is supported at the same time. When you hit the wall and blow,
Tian Chan's shock and the sinking of the human body are combined to exhale and hit the wall. The strength of hitting the wall is from light to heavy, and it is from the place near the wall.
Practice step by step.
15, wind blows willow (healing)
1: legs open and upright, elbows slightly bent. Turn the turntable around the waist from top to left and then to right and down.
Once a week, take a long spray after several intermittent breaths. Inhale and choose your own direction. When the palm rotates, it deforms, when
Turn your body and arms up, and put your palms outward when you put them left and right. Stand up straight when your legs are up and down, and bend your right leg when swinging to the left.
Straighten your left leg and look at your palm. Flip it once and then flip it in the opposite direction.
Note: this action can cure the pain caused by platoon play.