Practicing lightness skill requires a lot of instruments and equipment. Such as wooden stakes, arched houses, jumping platforms, iron clothes, lead tiles, iron shoes, running boards, ankle protection and so on.

1. The stake is made of solid logs, and the specifications are generally 2 inches in diameter and 2 feet in length. Half of it is sharpened and buried underground, and the other half is exposed to the ground. The distance between the stakes is the exerciser's stride.

2. The platform is a rectangular platform made of bricks, and the specifications are generally 5 feet long and 3 feet wide. The platform is made of wooden boards of the same size and covered with bricks. The edge around the board is about 65,438+0 feet long, just above the brick platform, so that the exerciser will not shake when jumping. It was 3 feet tall at the beginning of training, and then it gradually increased. Another way to make a platform is to make a wooden frame with four feet buried in the soil to make it firm, and the wooden frame is covered with boards. You can dig a sand pool in front of the stage as a jumping point.

3. Sandpit Dig a circular pool with a depth of 3 feet and a diameter of 3 feet in the soil, and lay a thick layer of sand under it. With the increase of kung fu, the pit gradually deepened until it exceeded the head by one foot.

4. the lead tile is made of lead in the shape of a tile, and the inside is slightly concave, such as a semicircle, which is consistent with the leg shape. Generally speaking, it gradually increases from 4 Liang (16 two systems) to half a catty, one catty and two and a half catties, reaching three and a half catties. Iron can also be used instead. Lead tile should use dead lead. Methods: Put lead into fire to burn red, and then soak it in pig blood for three days. So it was burned and soaked for seven times, and then it was buried underground for 7749 days, which could remove its "fire poison" and then made into lead tiles with different weights according to the shape of the exerciser's calf.

Limited by space and personal energy, there are not many real practitioners, so I'm lazy here. I don't introduce the specific requirements and production methods of arch room, iron clothes, iron shoes, pedal, ankle protector, cloth rack, leg belt and bamboo dustpan.

element task

Before learning lightness skill, practice the basic skill-Dantian Internal Skill. Nowadays, people have different physical strengths, but if they haven't practiced Qigong, most of them are erosion of the upper jiao, deficiency of the lower jiao, qi disorder and mental disharmony. Tian Dan's internal strength is to exercise the essence, qi and spirit of the human body in a specific way, so that the pulse condition is smooth and Tian Dan's qi is full. Xu Xun in the Jin Dynasty said in "Spirit Sword": "If the spirit is successful, the bones and muscles are soft and the customs are smooth." The double cultivation of Dantian's internal strength and life is the foundation of lightness skill, and it is enough to repair the life skill stage.

Achievement method

Three tones (body tone, breath tone and heart tone) should be done well before practicing martial arts. See Basic Skills for details. & gt& gt； Three songs). A brief introduction is as follows:

Step 1: pose according to the requirements of body adjustment, with sitting posture as the best. Relax and get rid of other thoughts.

The second step: pranayama, first slowly exhale three breaths, while exhaling, while thinking about releasing toxins and turbid gas from the pores of the whole body. Then inhale, while inhaling, imagine that the clean and fresh essence of the universe flows down from Baihui point through Zhongshan to Dantian, and then imagine that this essence slowly moistens the whole body, making the whole body clean and transparent.

Step 3: Look straight into your eyes as if you saw a scene thousands of miles away, even in a dark room. Just for a moment, the eyes gradually moved closer, the curtain returned to the light, and the ancestors were stunned. Looking down at the tip of the nose, it seemed that the light of thousands of miles had been collected. At this time, I closed my mouth, sniffed my nose, put my tongue on my palate, got rid of other thoughts, and put the light of thousands of miles on my abdomen with my eyes. In fact, I used the light of innate nature to shine on my abdomen. I put my mind gently on my abdomen, and my eyes were silent. God returned to the place where I saw it, which was the place where the true qi condensed. Don't forget, if you seem to keep it, don't help it

Kung Fu Collection: You can collect Kung Fu after practicing for half an hour to 1 hour at a time (novices can also practice for 20 minutes and gradually increase to 1 hour or even several hours). When you finish your work, don't suddenly open your eyes, thinking that polluted air will be released from the pores of your whole body. At the same time, you should think that the true qi of the universe is fresh and clean, like dew flowing through your head to wash your bone marrow and enter the ground. Do this three times, then slowly open your eyes, do some self-massage movements (see the auxiliary work behind), and then walk slowly for a few minutes to end the exercise.

Duration and degree of heating

To practice the internal skill of dantian, we must know the temperature, and mastering the temperature determines the process and quality of kung fu. However, the Dan family in the past dynasties regarded the virtual fire as a secret. Xue Daoguang, one of the five ancestors of Nandu, wrote a poem: "The sages spread medicine without fire, and few people know it. Don't treat the avenue as a child's play, you must be carefully pushed by the gods. "

What is "fire"? What is "temperature"? "Pulse Diagnosis" says: "Taking qi as the refined medicine and refining the heart as the fire of the heart." Fire, in fact, refers to ideas, the use of ideas, or God, or my true meaning. "On the Jin Xian Certificate" said: "It is my real intention to learn to be a fireman .... "Temperature refers to the mastery of fire in alchemy." Zhen Wu and Zhi Zhi said: "The Golden Dan Spring is made by fire. People who burn, skills who practice, people who wait, the order of practice, the instructions of collecting medicine in the morning and evening, and the time of refining medicine. "In layman's terms, temperature actually refers to the use of God (mind) to regulate breath (regulate breathing). However, it is really difficult to master the law of temperature. Among them, slow fire and fierce fire are the most talked about. In the book "Thinking about the Western Spirit in Medical Enthusiasm: On Physicians' Understanding of Philosophy by Meditation", it is said: "When sitting quietly, you should use the Yuan God in your mind. The so-called slow fire is also. When picking the sun, know God with your heart, which is called martial fire. As far as Sri Lanka is concerned, when sitting quietly, using a slow fire, the so-called "staring at the air pocket until the sun is up" can be said to be immersed in the air pocket. " Shen Yuan didn't have any intention, but the fire was still warm. He knew God's intention, so the fire was very intense. With regard to the general law of fire, Zhouyi Shentongqi, known as the "King of Immortal Classics", said: "The martial arts is always in Chinese, beginning with 70 and ending with 30. "Now, mainly to mobilize fire. If you can't get up, you will do it. It gets cold when it's scattered. In practice, you should use martial arts in the first half, but you should not deliberately increase your mental breathing. It must be noted that martial arts fire is formed in the process of practice. After the fire starts, don't forget to help, naturally do nothing, and keep warm with slow fire. Practice is always under the guidance of the master, or by your own exploration and understanding, and gradually grasp the key points. There is a "eight-character fire formula" at Dandingmen in Taoism: "specious, natural. "Scholars can learn more about it.

Note: The main road is simple and easy to operate. This skill not only contributes to the cultivation of lightness skill, but also has a good effect on fitness and disease removal. Abdominal gas permeation method:

This is an auxiliary skill of internal skill (including internal boxing). This method was spread to famous martial artists, and Zhang passed it on to his disciples.

When learning internal skills for the first time, many people find it most difficult to get the sense of success in Dantian. The so-called sense of relief is that when you defend the field sheet with air or sink the field sheet, there is an airflow jumping in the field sheet. Some people often practice for a long time, but they don't feel successful. The reason is not only martial arts, but also the physical quality of everyone. Tian Dan's air infiltration method is an auxiliary method for the above situation. You can practice Tian Dan's internal skills before and after. The specific training method is divided into three steps:

Step 1: Stand with your legs slightly bent, with your feet shoulder-width apart, slightly forming an inner figure of eight and grasping the ground with ten toes; The tip of the tongue touches the upper jaw, hangs the top, stands up the neck, and miniaturizes the chin, including holding out the chest and back, sinking the shoulders and hanging the elbows, loosening the anus and loosening the lower abdomen. Hands naturally hang down on the legs, and the whole body is relaxed and humbly waiting for the abdomen. Look straight into the distance or droop your eyes and nose.

Step 2: Make a fist with both hands, and move to the back respectively, with the root of the index finger on the back (that is, the tip of the fist) against the Shenshu point on both sides (this point is located at the recess of the fourteenth vertebra, that is, the second lumbar vertebra, measuring one inch and five points from left to right, and pressing until pain and swelling are felt, that is, this point). It is advisable to use force to make the point feel strong or painful. Then shake your waist and abdomen, twist left-front-right-back, and do 1 turn clockwise as much as possible, * * * shake 80- 100 turn, and then shake 80- 100 turn counterclockwise. Of course, if you feel that you are shaking too hard, you can do it step by step and do what you can.

Note: when shaking, you must shake your waist and abdomen, and use the abdomen of your lower abdomen to drive your waist to shake. Keep a clear head and keep internal strength. Never use your head to drive your waist and abdomen to shake. Otherwise, you will not only feel tired, but also lead to internal gas floating and dizziness.

After shaking, stop for a while and stick to your abdomen. You can use the tips of two fists to rub at two Shenshu points for 30~40 times, and use force, which is suitable for the point to feel sore and hot.

The third step: linking the momentum, changing hands with fists, and passing through two threats from Shenshu point respectively, close to the lower abdomen. Press the thumb against the upper edge of the lower abdomen, with the other four pointing downward, press the lower edge of the lower abdomen, with hands facing each other and the abdomen protruding towards the middle, and then move the lower abdomen up and down for 30~40 times. At this time, stay in the abdomen, sink your stomach, and never float.

This method is generally practiced for 10~60 days, and you can get the feeling of abdominal qi. Pay attention to controlling sexual life during practice. This method, also known as "shaking the air and shaking the abdomen", can also treat waist and leg fatigue, arrhythmia and other symptoms.

Massage pulp washing method:

According to legend, Buddhism has been passed down from generation to generation, but the practice method has been kept secret. Pu Qianguan, the secretary of the Song Dynasty, talked about some methods to guide massage in Bao Sheng Lu: "Therefore, the hands and feet should be flexed and stretched, and the arms should be left and right, such as the bow-pulling method, or the two-handed stretching method, or the two fists are weak, or the arms are lightly swung back and forth, or the head is left and right, or the waist and buttocks are left and right, or the hands are tilted, or the hands are carefully grasped, such as washing. If you travel frequently every day, your body will be light and refreshing, your muscles and blood will be smooth, and your diet will easily disappear without stagnation. If it is small and medium-sized, it can be solved quickly. " These contents have been practiced by people throughout the ages.

The famous "Sixteen Clothing" is contained in the secret of another medicine "Jinquandan": "Hair should be combed frequently, face should be rubbed frequently, eyes should be transported frequently, ears should be struck frequently, tongue should be extended, teeth should be knocked frequently, body fluid should be swallowed frequently, turbidity should be constant, back should be kept warm, chest should be cared frequently, abdomen should be rubbed frequently, road should be patted frequently, and limbs should be shaken frequently. These health preserving strategies are simple and effective, and they are valuable experiences summed up by the people of China in the long historical process. Here, from the point of view of practicing Dantian's internal skill and lightness skill, it is simple to delete the complex, take its essence and weave it into massage and pulp washing 19 style. These auxiliary techniques can dredge qi and blood, regulate yin and yang, soften tendons and strengthen bones, and enhance the curative effect after waking up before going to bed. Auxiliary skills or a full set of operations, you can also choose some actions. If we can persevere in the ambition of Xi, it will play a great role in practicing Dantian's internal strength and lightness skill and strengthening the body.

(1) rub hands:

Put your hands together, put two middle fingers on the tip of your nose, and rub your palms up and down; After ironing your palms, rub each other's backs. Rub your right back with your left palm first, and then rub your left back with your right palm. When rubbing, the back of your hand is still and the palm is rubbed back and forth.

(2) Bath surface (dry surface):

Stick your hot palm on your cheek, put your thumb on your temple, and massage your whole face with your palm up and down. Up and down 36 times for a * * * line.

(3) Dry combing hair:

Press the palm of your hand on your forehead, put your fingers up, use your fingers as a comb, and comb from your forehead to the back of your head with a little force for 36 times.

(4) Running the Hundred Meetings:

Hands are crossed, and the inner and outer Laogong points are opposite (the man's left hand is down, and the right hand presses his left hand; The woman puts her right hand down and her left hand up on her head to make Laogong point close to Baihui point and push the scalp to rotate. Turn counterclockwise 16 times, then turn clockwise 16 times, and repeat ***36 times.

5] Massage your eyes:

Cover your eyes with a hot palm, and aim your palm at the Laogong point of your eyes. Turn counterclockwise 6 times, then turn counterclockwise 6 times, and repeat ***36 times.

[6] wipe the bridge of the nose:

Hold your hands in an empty fist and press the second section of the bridge of your nose up and down with your thumb. Last time, * * * 36 times.

Rub your temples once:

Press your palm on your forehead and your thumb on your temple. Knead the same pair counterclockwise for 6 times, then clockwise for 6 times, then clockwise for 6 times, and repeat * * * for 36 times.

Being day drum:

Press the two ear wings forward with two palms, and hit Fengfu point with the middle finger of both hands to make the ears roar like drums. Do it 36 times in a row

Pet-name ruby kowtow:

Knock 36 times on the upper and lower teeth.

⑽ gargle:

Knock on the upper and lower teeth, rinse your mouth with air, ***36 times.

⑾ Stir the sea:

Stir and lick your tongue inside and outside your teeth for 36 times, and then swallow the saliva in your mouth three times.

⑿ Rub your ears:

Press your ears with your palm and do a push-up and massage. When pushing down, the palm fully massages the entire ear surface, such as the helix, the helix, the points in the ear, the auditory palace, the auricular gate, etc., and the upper and lower points beside the ear are mainly soft; Massage the back of your ear with your palm when rubbing. Do this once, 36 times.

[13] Take this project as an example:

Hold your neck with your whole hand, cooperate with breathing, hold the lift when inhaling and relax when exhaling. Alternating left and right hands, * * * 36 times.

[14] shoulder rubbing:

Rub the left shoulder with the left hand holding the right elbow 18 times, and then rub the right shoulder with the right hand holding the right elbow 18 times.

⒂ rubbing the abdomen:

Put your hands on your lower abdomen. First, rub the left hand and the right hand for 36~ 108 turns clockwise, and then exchange hands for 36~ 108 turns counterclockwise. When rubbing, the palm is close to the abdominal skin, but you can't press it hard. Rub it evenly and slowly, and the abdominal skin moves with the palm.

[14] Rub two kidneys:

Hands behind your back, fingertips facing each other, hands on Laogong point to Shenshu point to cooperate with breathing. Rub your hands up when inhaling and press down when exhaling. You can use a little force to be more comfortable. Next time, do it 36 times.

⒄ rubbed his knees:

Put your legs flat, with your thighs and calves at 90 degrees, and put your palms on the closed points of your knees respectively. Knead them clockwise for 6 times, counterclockwise for 6 times and alternately for 36 times.

⒅ rubber spring:

Rub the right foot Yongquan point with the left hand Laogong point, and rub the right foot Yongquan point with the right hand Laogong point, and push it to the ground, left and right 36 times.

Trick rub kidney capsule:

First rub the kidney capsule with the left hand (woman rubs the lower abdomen) 36 times, and then change the right hand 36 times. Practicing lightness skill, with special emphasis on the principle of gradual progress, starts from the most basic point, from easy to difficult, from shallow to deep, and honestly follows the steps, and you can't cross a certain practice step without authorization. Second, daily practice, pay attention to step by step in intensity. Don't rush for success, eat a fat man in one bite, and don't take orders to increase your practice regardless of your body's endurance. Aggressive work often damages your health. Practice for ten days a day, but haste makes waste. Step by step is a major principle that every practitioner should always grasp.

The primary skill of lightness skill consists of running, piling, brick running and jacking, and its purpose is to exercise the lightness and stability of footsteps and the buoyancy of the body.

First, running:

Running kungfu can be the foundation of lightness skill, and teenagers around the age of eight or nine can practice this kungfu.

1. Preparation before running:

The content of the preparatory activities can be arranged by yourself. Generally, you should jog on foot for a few minutes, then do some unarmed gymnastics to fully exercise your upper limbs, trunk, legs and feet, and pay special attention to turning your neck, waist, knees and feet. Warm-up 10~20 minutes to warm up the whole body and sweat slightly. Then you can do running right away.

2. The essentials of running errands:

It is important to practice running and pay attention to the movements of your legs. When running, from the contact point of the front foot to the center of gravity of the body, this stage is called the buffer stage of the center of gravity and the foot landing. At this stage, the body exerts pressure on the ground below the front, thus generating a supporting reaction force to the rear and the upper, which hinders the human body from moving forward. The way to reduce this resistance as much as possible is that the foot should land closer to the projection line of the body's center of gravity, and the knee joint will bend quickly after the foot lands, so as to make good cushioning action to reduce the resistance at this stage.

The projection line from the foot to the center of gravity of the body, and the foot leaving the ground, is called the back pedal stage, which is the main strength stage to form the forward run. At this stage, the key point is that the hind legs should be straight, and the three joints of hip, knee and ankle should be fully extended to obtain forward thrust.

Move your legs with a fork. When one leg pushes back, the other leg swings forward, and both swinging forward and pushing back are carried out at the same time. The key point of swinging forward is to keep the direction straight and drive the hips forward.

After the hind legs are pushed to the ground, the human body will fly In the flight phase, the action should be relaxed and let the body move forward with inertia. In the whole running action, the muscles kicked after are actively contracted. In the buffering and flying stage of landing, the muscles should be relaxed as much as possible, so as to run more easily, faster and further.

【 14 】 The essentials of landing your feet when running:

There are generally three situations in which the feet touch the ground when running: the soles of the feet touch the ground first; Heel first landing; Down to earth. Which of the three situations should be adopted? It is necessary for us to understand the structural characteristics of feet first.

Except for a few people whose feet are flat, most people's feet are arched, which is called "arch". The arch of the foot is mainly composed of bones and ligaments, and its structure is like an arch bridge, which can withstand great pressure and is firm and elastic. There are many joints in the foot, and the cartilage and ligaments in the joints are elastic, which can reduce the vibration of external forces during running, thus protecting the human body from injury.

If the heel hits the ground first when running, it takes a process for the forefoot to roll back, which affects the forward speed. In addition, because the foot follows the ground, the cushioning effect of the arch of the foot can't be exerted, resulting in great vibration, which is easy to cause damage to the knee joint and even vibration damage to the brain and internal organs, so the method of running with the foot following the ground is generally not adopted.

It is a better way to land on the forefoot first. In all parts of the foot, the bones and ligaments of the foot are concentrated in the middle and front of the foot, and the forefoot is wide and thin with good elasticity. Landing the forefoot first can keep the balance of the body and cushion the external impact and resistance. Therefore, it is best to land on the forefoot in running practice, which may be laborious at first. You can land on the ground with your whole foot first, and then practice with your forefoot for a while.

After practicing with your forefoot on the ground for a while, you need to go up a flight of stairs instead of just running with your toes on the ground. Only at this time can I have the characteristics of practicing qigong initially. Because with the soles of your feet, your feet are steady, steady, and your body is light; If you touch the ground with your toes, you will be weak. If you are weak, your body will become lighter. Of course, running on tiptoe is very difficult and can only be done step by step.

2. Running pile:

Running piles is the second step of lightness skill, which is divided into horse racing piles, Jiugong piles and plum blossom piles.

mooring post

After running on tiptoe for about half a year, you can enter Magang for practice.

Production of horse stakes: Take logs about 2 feet long and 2 inches in diameter and arrange them one by one according to your own rhythm, at least twenty or thirty, and if conditions permit, they can be arranged for hundreds of meters.

For people who usually only run on the flat ground, it is difficult to pile up at first. The pile face is very narrow, so you can only use your toes when running. As easy as blowing off dust, it is easy to step on the air. You can practice walking on the pile at first, from slow to fast, and then transition to running. Similarly, from slow to fast, step by step. It's difficult to practice running at first, and you'll be familiar with it in about a month. If you practice hard for half a year, you won't tread empty even if you close your eyes.

Jiugongzhuang

Jiugong pile is a kind of pile with running order. Use the same nine stakes as the horse stakes and bury them in the direction of Jiugong. During practice, they constantly circulate between nine wooden stakes from the First Palace to the Jiugong and from the Jiugong to Gong Yi, and the speed is also slow and fast. (Jiugong pile arrangement method: nine piles are numbered 1~9 respectively, with three piles in each row from north to south. We face the north, and the order is: 5.1.7; 6.9.3; 2.8.4。 )

Plum blossom pile [pointed bamboo or wooden stake erected on the ground in front of a position or barracks to stop the enemy from moving]

The stakes used are the same as above, and they are nailed into the shape of five petals of plum blossom in the soil. Every five stakes are a group, ranging from six or seven groups to three or four groups. Running plum blossom piles is different from going straight to people with horse piles, and it is also different from the route of nine-to-nine and nine-to-one stipulated by Jiugong. There is only one way forward for the horse stake. Although Jiugong is more flexible than the horse stake, there are certain rules in the industry. Running the plum blossom pile and jumping around freely not only exercises the lightness of footsteps, but also practices dodging and prancing, as light as a civet cat and as sensitive as an ape. Plum blossom pile is very difficult and needs long-term hard training to be proficient.

The whole pile-running effort focuses on keeping your feet steady, which is an important basic effort of lightness skill.

3. Run brick (bow):

After skillfully practicing the pile running technique, the stability of the foot and the flexibility of the body have been considerable, so I turned to practice running the bow. Running a bow is a transitional stage from steady strength to floating strength. The purpose and effect of running bricks are roughly the same as running bows. If it is difficult to set up the arch room, you can practice running bricks instead. According to the different placement of bricks, brick operation can be divided into three stages:

Tiles:

Choose 360-thick bricks and lay them flat on the ground, one at a time, and arrange them in long rows. You can run back and forth on the bricks when you practice. This step seems easier than plum blossom piles, but it requires you to light the bricks and pass without making any noise.

4. Side vertical brick:

Stay on the tiled bricks and fly freely. When there is no sound, stand the brick on its side and practice. At this time, the lightness and stability of the pace are more stringent, until you can run on the side brick and become silent. When the brick doesn't fall, you will move on to the next step.

3. Vertical brick:

At this time, the brick will stand upright, and the vertical brick will be more prone to lodging, and the rest area will be smaller. This step strictly exercises the accuracy of landing and the lightness and stability of posture. When you can run freely and the brick is stable, you can choose another thin brick to practice. Constantly increasing the difficulty, long-term mastery. The success of running bricks is great.

4. Top works:

Jacking is the power to practice bouncing up. Choose a flat land, stand upright, hang your hands, put your legs together, and bounce your forefoot. When jumping, the knees should not bend, and at the same time, the mind should be pulled up, that is, the head should be pushed up, which has a tendency to lift the crane into the sky. After practicing for a long time, I feel the spirit and get the spirit with my heart, and naturally I succeed. Practice every morning and evening, regardless of the number of times, feeling tired and inflamed. If you can jump straight 1 inch, your knees can jump 1 foot, your knees can jump 1 foot, and your knees can jump 1 foot. Therefore, the ancient kung fu master said, "One inch controls one foot, and one foot controls one foot." If the top kung fu can be practiced to the knee jump 1 foot, then it is the junior kung fu of lightness skill.

Matters needing attention of internship junior workers

1. Light skills require a lot of exercise and consume a lot of physical energy. Pay attention to diet and nutrition during practice to ensure sleep. Teenagers can sleep 10 hours every day, at least 8 hours.

3. At the same time, practice the primary skills and the internal skills of Dantian. The internal skill of Dantian can be arranged at midnight (23:00-65438+ 0: 00 am).

3. Pay special attention to safety. Gong Zhuang and bricklaying are both dangerous, they are focused, from slow to fast.

You sweat too much after exercise, so you can't take a cold bath immediately, let alone wipe your sweat with a cold towel. When sweating, the pores of the whole body open, and suddenly it is cold and easy to catch a cold.

Step by step, do what you can. Stick to it for a long time, don't fish and dry the net for three days a day. After two or three years of hard training, students who have completed the skills can transfer to the study of intermediate skills after laying a solid foundation in all the practice items of primary skills.

For the practice in the intermediate stage of light grades, the methods of various schools can be said to be varied. It should be admitted that all kinds of training methods handed down from ancient times have their specific exercise purposes and effects, but without the personal biography of the master, it is often impossible to reach an agreement in front of many training programs, and I don't know which one to practice first. This is a difficult problem that puzzles many learners. After further investigation of various schools and training methods, combined with the successful experience of predecessors, we classify the kung fu in the intermediate stage of lightness skill into two categories: "Climbing over the eaves" and "Walking through the snow without trace". The former is the method of jumping up, and the latter is the method of running in parallel, such as flying on the grass, floating on the snow and rising in the water. Under each category, choose the most reliable and effective practice methods and explain the order of their practice, so that learners can have rules to follow and laws to follow, so as to avoid going astray by groping, which will only consume a lot of time and energy. The exercise program arranged by us in the intermediate class is the most common routine exercise method in traditional schools, and its exercise effect has passed the test of time. As for all kinds of intermediate kung fu in the internal light martial arts, we will introduce them in the following pure light martial arts schools.

"Climbing over the eaves" and "Walking through the snow without trace" each have many exercises, and we arrange them at the back according to the advanced level of kung fu, hoping that practitioners can practice step by step. You can't practice your favorite projects, and you can't practice them without disturbing the order of the projects. Step by step, lay a good foundation step by step, this is the best way to reach the upper position.

Note: In view of the difficulties and hardships of qigong practice, superhuman perseverance and determination are needed. However, modern people are impetuous, can't finish what they started, have no perseverance and determination, and of course have no energy. It is nothing more than a curiosity, and there is no opportunism in the practice of lightness skill. So here is only a brief introduction to the achievement method of intermediate skills, so that everyone can have a general understanding of the mysterious qigong cultivation method. Of course, this is also an excuse to be lazy!

1. Climbing eaves and walls:

The whole climbing skills are: jumping into the pit, jumping on the platform, ordering beans, jumping into the sand, drawing, taking iron, wearing shoes, jumping over the wall, swimming over the wall and so on.

The pit jumping exercise is carried out after the first-level and top-level exercises are performed until the knees are straight, and only one foot is used to jump lightly. When you start practicing jumping, dig a hole three feet deep first. People standing in the pit, first forward, then backward, left and right, practice proficiency respectively. After they can climb up lightly, they will gradually deepen the depth of the pit until they are about a foot or two above their heads. Practice with lead in the future, and the kung fu will be deeper and deeper.

diving platform

Although there are similarities and differences between platform jumping and pit jumping, they can be practiced on the same stage. Practice method: first, do platform jumping, starting from about three feet and gradually increasing the height. Face the platform first, and then practice in the back, left and right directions, so that you won't make any noise when you jump on it.

Diandou

Ordering beans must have been practiced after jumping from pit to platform. The practice method is the same as the pit platform, except that you lay a layer of wood or slate on the ground where you take off, and then lay a layer of soybeans or peas on the wood. Watch out for slipping at first. This method is mainly to practice gradually reducing the borrowing power under your feet. You can jump with little effort after success.

Jumping sand

Sand jumping mainly practices the method of jumping back and forth. This method is more difficult than ordering beans because the texture of beans is heavy and solid. As long as it can keep it from rolling, people with kung fu can still stand it. Lake sand is small and soft, and light objects will leave traces on it. If people are required to jump on it without leaving a trace, the difficulty can be imagined. In this method, the human body is completely standing on the sand, but people are jumping in the pit. Just gently touch the sand with your two toes to help, that is, jump back just visible. There are no traces of feet on the sand. The method is to spread thick lake sand around the upper edge of the pit, and then people stand in the pit and jump forward. When the toes touch the sand slightly, they immediately twist their bodies and jump back to the pit. Then jump back, jump back into the pit like you did, and practice left and right like you did.

The sand jumping method is very important in the intellectual and intellectual combination kung fu. If you are not good at jumping back, then kung fu is still very shallow. If we jump into a high wall, we have already flown over that wall, but suddenly we find that the place where we fell is a pool or trench. We must never fall. At this time, we can jump back to the wall with this kind of kung fu. Or fly in, suddenly step on the somersault, and you will inevitably fall into the pit and be caught. With this kind of kung fu, you can fly out with a little help of your feet, not counting.

Iron-tin sheet

The method of wearing lead, iron clothes and iron shoes is customarily called iron tin tablet. Of course, it is not only effective to wear lead, iron clothes and iron shoes, but also to combine pit jumping, platform jumping and sand jumping in the process. It can be said that the practice of iron-tin sheet is more effective than the empty body jump. When dismantling lead tiles, iron clothes and iron shoes after success, they should be dismantled step by step from top to bottom, that is, iron clothes should be dismantled first, then lead tiles should be dismantled, and finally iron shoes should be dismantled. After each removal, you have to adapt to a period of time before removing another one. Be careful not to go from bottom to top.

Generally speaking, practice with lead tiles first, then take off the lead tiles and put on iron clothes two years later. Don't take off your iron coat and tie the lead tile after three years. Lead tiles need to be made of cooked lead. First, choose a lighter one, generally four or two pieces are appropriate. Take one piece from each leg, add four or two pieces every three months, and gradually replace them with heavy lead tiles. Don't be greedy for merit in your initial practice. When tying the lead tile, the inside should be padded with silk cotton, and then the leg should be folded, and the outside should be tied tightly with a bandage, otherwise the leg bone will be rubbed by vibration when jumping, causing unnecessary damage. Remember, after taking the lead tile, even when taking a shower, tie it up immediately after taking it off, and don't take it off.

Generally, after wearing lead for two years, you can wear iron clothes to practice. First, remove the lead tile and put on the iron vest, which initially weighs seven kilograms (16: 12). After three months, the iron will increase to one catty, and then it will be added once a month. After a year, the iron coat has reached 20 Jin, so there is no need to add it at this time. Then, take lead tiles, start with four legs on each side, and increase by four or two in a month or so. When each leg weighs seven pounds, you don't need to add it. Change the iron vest into an iron coat, starting from 25 kg, and adding one kg after three months until 40 kg. At this point, you can still do the above kung fu without feeling tired and hard, and the kung fu reaches 80%.

Note that the above-mentioned aggravating interval can be appropriately extended according to its own conditions, and it will be aggravated when the adaptation is completed and the hardship is not felt. Never be greedy for merit.

People who practice lightness skill are also very particular about wearing shoes, which is different from ordinary people. When you start practicing, wear thin woolen shoes first. At this time, you have no strength at all. It is easy to slip and hurt when jumping vertically, and wool shoes are not flexible. You can borrow some. Later, the sole can be thickened to make it slightly heavier, so that it will not float under the feet. Furthermore, the sole is made of cowhide. At this time, the power of crawling claws is trained by its slippery characteristics. Half the time, put on wooden shoes, and then you need to wear iron shoes. Weighing four pounds per foot.

Pass through the wall

Running the wall is not practicing prancing, but practicing the ability to stick to the wall, straight up with only two toes. This work starts with running board. The running board is first nailed with a cross bar, and one end is supported to form a certain slope. First run up step by step, then back step by step. Gradually increase the slope, cut the thickness of the bottom rail, and finally remove the rail until the footplate is flush with the wall. The key to this achievement is to be good at taking advantage of the situation and run fast. A little delay, it will fall off immediately.

Swimming wall

Swimming on the wall is also called climbing the wall and hanging pictures. People who are good at this technology can stick their backs to the wall and work on the wall with the strength of elbows and heels, just like geckos swimming on the wall, hence the name. This job is similar to running a wall, but the position of people is just the opposite. Running the wall is facing the wall and running up with the strength of two toes; Swimming on the wall depends on the strength of leaning against the wall with two elbows and two heels. It is not easy to practice this method, only a few percent of people can achieve their goals. First practice lying on your back and walking skillfully on the ground, like a snake, then practice on a skinny wall and gradually push down the wall, and over time you will succeed.

Niangong

Turning to work refers to using power to help prance. The master practices three fingers, namely, the big finger, the index finger and the middle finger. He practiced pile pulling first, nailed a log with a diameter of about one inch to the ground, pulled it out with three fingers, and practiced alternately with his left and right hands. Then nail some bars on the wall, expose a little on the wall, and hold them with three fingers, so that your body is suspended and you can swim freely on it.