Hello, Shugan Roujin method: 1. Start with your hands, open your legs, keep your feet shoulder-width apart, hang your hands naturally, keep your back straight, keep your eyes on the front and concentrate. After basically adjusting the body, heart and breathing, slowly raise your arms to the front flat position, palm down, and keep your arms straight; Turn your hands over again, palms inward, elbows inward, hands slowly close to the chest, stop at the chest for about one punch, fingertips facing each other, palms facing the chest, and do a hand turn. 2, the two arms cross the arm joint posture, grab the ground with toes, and at the same time flip your hands, palms down, heels slightly raised, toes pointing to the ground, and at the same time separate your hands from left and right, arms raised sideways, palms down. 3. Hold the sky with both hands in one posture. Slowly lift your hands from the left and right sides, straighten your arms, palms up, and fingers inward, making a shape that holds the sky. At the same time, the heel is slightly raised, the toes touch the ground, bite the bullet, put the tongue on the palate, breathe long and thin, and concentrate your consciousness on your hands. Then make a fist with both hands, slowly and forcefully lower your arm to a horizontal position along the original route, and at the same time lower your heel. 4. Pick the stars and change legs, lift your arms horizontally, slowly raise your right hand straight, cover your palms, tighten your fingers, and put your fingertips inward; Look up at the palm of your right hand, put down your left hand at the same time, and stick your backhand to your waist with the back of your hand. Hold in this position for a moment and breathe 3 ~ 5 times. Then straighten your left hand, cover it with your palm, tighten your fingers, and put your fingertips inward. Look up at the palm of your left hand, at the same time, put your right hand down hard, and put your backhand on your waist with the back of your hand. Breathe 3 ~ 5 times in this position. 5. Pull Kyubi no Youko backwards in a posture, withdraw your right hand from your waist, and then turn your wrist forward to spread your arms until your hands are flush with your shoulders, your elbows are slightly bent and flexed, your fingers are gathered like a club, your fingers are inward, and your right leg is bent forward, your left leg is straightened to form a lunge, and your left hand is also put down, so you can extend to the left and rear, with your fingers together, holding an empty fist and your heart up; Then inhale, concentrate on your right hand, and pull your right hand back into an oxtail shape; Exhale again, focusing on the left hand, making a forward trend with the left hand, changing the left bow and right arrow step, copying the left hand to the front, and retracting the right hand to the right rear; Inhale and focus on your left hand; Exhale and focus on your right hand. 6. Put your arms out of your palm, put your right foot and left foot together, put your hands back on your chest, and make the following preparations: stand at attention, bend your elbows on your chest, open your fingers, and put your palms outward. First of all, put your hands in a "palm row" (palm fingers stand upright at a 90-degree angle with wrist, palm forward), and slowly push forward, gradually increasing the strength until your arms are completely straight, while your whole body is straight, your eyes are wide open, and you stare at the front; Then the palm of your hand is slowly retracted and attached to the left and right chest ribs. 7. Draw your sword and stand at attention, raise your arms horizontally in front of you, and put your hands in rows. First, raise your right hand to the back of your head, hold your head on the pillow with your palm, gently press your left ear with your fingers, open your right armpit, turn your head to the left at the same time, retract your backhand with your left hand, and stick it between your shoulder blades with the back of your hand; Inhale, and at the same time press and pull the left ear with your right finger. The head and right elbow are slightly nervous, and your thoughts are concentrated on the right elbow; Exhale and relax; Then put down your right hand, raise your backhand and stick it between your shoulders with the back of your hand. At the same time, lift your left hand back to the back of your head, hold your head on the pillow with your palm, gently press and pull your right ear with your fingers, open your left armpit and turn your head to the right. Inhale, at the same time, press and pull the right ear, head and left with the fingers of your left hand, a little nervous, and concentrate your thoughts on your left elbow; Exhale and relax. 8. In the three groups of landing, the left foot takes a step to the left, the hands are retracted, and the left and right are separated, that is, the following preparation posture is made: the feet are open, the distance between the feet is wider than the shoulders, the arms are raised horizontally, and the palms are down. First of all, the legs are crouched, the back and head are upright, the palms are up when the hands are bent, and the forearm is raised horizontally, such as supporting heavy objects; Pause for a moment, hands down, forearms straight and relaxed, such as putting down heavy objects; Slowly straighten your legs, retract your left foot, and put your feet together in an upright position. 9. Stretch your fist left and right, make a fist with your left hand, put it at your waist, stretch your right hand to the left and front, pinch your five fingers into a hook shape, and turn left on your upper body; When the waist rotates from left to right, the right hand also draws a circle horizontally from left to right. When the hand is pulled forward, the upper body leans forward and exhales at the same time; When paddling to the left, straighten your upper body and inhale at the same time. 10, the tiger swoops forward with his right foot, bends his knees into a right lunge, leans forward, holds his hands on the ground, looks up slightly, and looks ahead and below; Inhale, at the same time straighten your arms and raise your upper body; Then exhale, bend your elbows and hang your chest at the same time. When breathing, the arm bends and stretches, and the upper body fluctuates up and down to make a feeding posture. 1 1. Bend and open your legs, shoulder width apart, put your hands together behind your head, tap your fingers on the back of your cerebellum for a moment, and bend your body with your breath: stand when inhaling; When exhaling, bend over and bow your head between your knees. 12, lift the tail with both hands and push the palm forward until the arms are straight and the palms are outward; Hands crossed, palms down, back to chest, hands apart; Push your palm down, bend your waist forward and straighten your legs. Push the palm down as far as possible, raise your head slightly, keep your eyes wide open and stare ahead; Stretch and stand up, raise your hands at the same time, bend and stretch your arms left and right for 7 times, and land your feet for 7 times, ending the whole set of movements. Wuqinxi Wuqinxi is said to be a set of medical qigong created by Warren, a famous doctor in the Eastern Han Dynasty, to imitate the movements of five animals: bears, tigers, apes, deer and birds, so as to prevent and cure diseases and prolong life. It is a bionic achievement method, which is characterized by "external movement and internal quietness", "seeking quietness in movement" and "both movement and static", combining rigidity and flexibility, and both internal and external repair. First, bears haunt naturally, with their feet parallel, shoulder-width apart, their arms drooping naturally and their 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. Second, when the tiger plays, the heels are close together, and a positive posture is established. The arms naturally droop and the eyes look 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. Third, apes play with their heels together, establish a positive posture, naturally droop their arms and look 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. Fourth, the deer play stands upright naturally, with its arms drooping naturally and its eyes looking 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 the waist, crotch and tail. Over time, the rotation of the waist, crotch and tail will drive the rotation of the two 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. Fifth, the bird stands with its feet parallel, its arms naturally droop and its 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. The practice of Wuqinxi should be: relax all over, stay in the abdomen, breathe evenly, and integrate form and spirit. When practicing bear play, it is necessary to contain lightness in calmness and show its fierceness; To practice tiger play, you should show the appearance of being mighty and brave, with rigidity in softness and softness in rigidity; When practicing ape play, we should imitate the agility and flexibility of apes; When practicing deer play, we should reflect its quiet and serene state; When practicing bird play, it is necessary to show its potential to spread its wings and fly in the clouds, so as to achieve the unity of form and spirit. Regular practice of "Five Birds" can exercise the joints of the waist and limbs, strengthen the waist and kidneys, soothe the liver and strengthen the spleen, nourish the heart and lungs, and thus achieve the purpose of eliminating diseases and prolonging life. Please adopt!

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