Action: open your arms (don't straighten out), bend back, inhale at the same time (three actions at the same time), and hold your breath. Imagine two hands grasping the horizon on both sides (the edge of the universe) in an instant → crossing your hands above your eyebrows, and synthesizing the universe into an energy ball → straightening up → pressing your chin → punching your hands up and lifting the energy ball to your head. Straighten your body so that the whole body is perpendicular to the ground in a straight line. Hold your breath. Then open your palm slightly and pour the energy ball into your head (and imagine that your body is a bottle, and the energy fills the bottle instantly). From the top of your head to your face, then to your chest, slowly open your palm, and when you arrive at Dantian, fully open it and exhale.
Key points: 1. Be sure to visualize. Don't stretch your palms and arms too straight. 3. The chin must be pressed in place.
Exercise: strengthen the function of lumbar joint kyphosis and replenish energy in the body.
Note: if you do it right, the most obvious reaction is hand fever. Because when you reach out, you will feel heavy and receive the energy of the universe.
Standing posture: same as above.
Action: Hold your hands with your shoulder straps and arms, inhale while raising your arms, lift your heels, and put your thoughts at the tip of your wings. Breathe fully, sink into the abdomen and stay for 3 ~ 5 seconds. Then slowly lower your arms, exhale at the same time, and hold still.
Point: Inhale must sink into the abdomen. When your arm falls, you must exhale.
Exercise: Shoulder joint, elbow joint and wrist joint, strengthen the qi.
Standing posture: legs are shoulder width apart (or slightly wider than shoulders).
Action: raise your arms (the whole body is X-shaped), bend back and inhale at the same time. After inhaling, bend forward sharply, then swing your arms back from between your legs to the tip of your tail and exhale at the same time.
Key points: stand firmly from head to toe with your feet like roots. Take a deep breath. From top to bottom, the strength of the waist shakes, and the second pulse of Ren Du is opened by the shaking force.
Exercise: Back and abdomen (can cure lumbago and abdominal fat accumulation), which is easy to make the blood in the waist smooth.
Standing posture: same as above.
Action: cross your hands and fingers, straighten your arms, lift them from the left side and inhale at the same time. Turn right at the waist, press down from the right side of the body (from left to top of the head-turn right at the waist-press down from the right side), and exhale at the same time. The palm of your hand falls on the ground outside your right foot. Repeat the same action on the right side (right hand-overhead-turn around-press down on the left side).
Key points: 1. The arm is lifted from the left (right) to the top of the head, and when pressed to the right (left), it rotates with the waist, and the arm does not actively rotate. 2. Always keep your arms straight.
Exercise: It can soothe the liver and strengthen the kidney.
Standing posture: same as above.
Action: Hands droop naturally, left hand is lifted upward (hands should not be too open, arms should not be too straight), eyes look at the sky pointed by left hand, and at the same time inhale, visualize and capture the power of the universe. Then press the inside of the right leg down and exhale at the same time. The fingertip of the left hand falls backwards and falls on the inside of the right leg. Stretch your right hand naturally, repeat the above actions and visualization with your left hand, and press down to the inside of your left leg.
Point: Don't stretch your arms too straight. When the arm rotates, it is basically round. Legs don't bend like pillars.
Exercise: Together with other sections (I, III and IV) * * *, it plays the role of rotating and exercising the neck.
Note: The mystery inside has great power. This action is actually to take the power from the left and put it on the right, and take the power from the right and put it on the left, which means balance.
Standing posture: same as the first section. Don't stand up. Hands, how to relax, how to place (can naturally droop, akimbo or put behind your back).
Action: Turn the lumbosacral part clockwise (left-front-right-back) 15 times, and then counterclockwise (right-front-left-back) 10 times (it can also be increased or decreased according to individual circumstances). Breathe naturally. Try not to move your shoulders.
Point: the rotation reaches the limit.
Note: at the beginning, the rotation range should be large, and the power inside the start can be smaller.
Standing posture: same as above.
Action: End the shoulder, inhale and lift the heel (three at the same time). My hand is a hollow fist and I feel an apple on my back. Keep your arms straight down. After holding your breath for 3 ~ 5 seconds, keep touching the ground, throw your hands forward and exhale at the same time.
Key points: the whole body is vertical, and the higher the shoulders, the better.
Note: the rotation of the shoulder machine is round from back to up and front to down.
Precautions:
Relax all over. Inhale through the nose. Be sure to fill it up. Exhale through your mouth, not "jump out", but exhale. Be sure to exhale. Seven movements, the knee joint is not bent.