Physical training originated from the basic training of ballet, dance and gymnastics. Suitable for people: suitable for a wide range of people, especially women.

abdomen

I. Requirements

Recover the lower abdomen and don't protrude.

Second, the specific practices

Abdominal contraction does not make the abdominal muscles tense, but it should be retracted from the anterior superior iliac spine (the small protrusion in front of the hip) to the posterior Yangguan point (on the sacrum), and the waist should be straight. The ribs on both sides gently lift the back, the abdomen relaxes, and after the posture is correct, the waist often feels sour at first.

Third, the main points

Don't force your stomach in.

Fourth, the role

(1) Abdominal distension can help Dantian's vitality to be restrained, strengthen internal pressure and promote its movement to the whole body. Do you practice hard? A real belly? Desire? A real belly? Of course, it is necessary to make the essence sufficient in the abdomen through full-body exercise, but the abdomen is also an important part. If you don't practice abdomen, you may have a big belly.

(2) Conducive to the upward movement of qi. Is there a cloud in ancient times? Abdominal emptiness and relaxation? . What is described here is part of it.

waist

The waist is the key part of the exercise, so introduce it in detail.

I. Requirements

Relax the waist, relax the waist, lumbar vertebrae and their ligaments, relax the muscles on both sides of the waist and gradually change the natural bending state of the waist. When standing, the waist is straight and even protrudes backwards; When sitting, the waist is straight and even collapses forward. Don't be stiff when straightening, pull it up and down, as if the vertebrae overlap slightly. Shaped like a nine-curve ball? As far as relaxing the spine is concerned.

Second, the specific practices

Generally, the exerciser can straighten his waist naturally, then shrug his shoulders slightly to make his back round and straight, and then gently put down his shoulders. At the same time, we should be guided by the idea of relaxing the waist in his mind. But this method has little effect, so special exercise is needed. Now introduce the simplest method to choose from.

(A) station Zhuang loose waist method

Relax and stand quietly, step on your feet separately, showing a figure-of-eight back shape (see "Three-hearted Village" for details); Knees slightly bent, knees but toes; Hip lifting makes the groin at the root of thigh become an empty triangle; The waist Mingmen point protrudes backward, and the tail ring sags like sitting instead of sitting; The tail tip points to the midpoint of the isosceles triangle connecting the two heels, and at the same time adjust the crotch to lift the perineum. According to the above requirements, relax your whole body, slightly bend your knees, relax your ankles, put your feet flat, hold the ball or fold it, and put it on your abdomen or chest. Abdominal breathing should be used. When inhaling, the mind should be closed to the life gate, full of breath, sit down slightly, relax the waist at the same time, and repeat breathing for 3-5 times. Stand for half an hour at a time This method can not only relax the waist and buttocks, but also relax the tail quickly.

(2) turn your hips and loosen your waist.

Standing all over, feet parallel apart, slightly wider than shoulders, hands akimbo, moderate squat, torso and thighs obtuse, knees but toes. Relax the hip joint, take the coccyx as the moving point, and drive the hip to draw a circle (see Shenzhuang for details). In this way, the joints, muscles and ligaments of the waist can be moved. After practicing for a long time, you can not only draw a circle horizontally, but also draw a circle vertically. Vertical circle? You can even turn flat and stand together? Mixed ring? .

(3) the method of squatting on the side wall to relax the waist

The face wall is upright, the whole body is relaxed, the whole body is upright, the feet are close together, the toes are attached to the wall, the shoulders are buckled before, the nose is attached to the wall, the lower back is crouched, and the head cannot be tilted, and so on. It is difficult for beginners to squat with their toes against the wall. They can stand a little farther away from the inch and squat parallel with their feet apart. Squat in groups of thirty at a time, and squat in groups of more than one every day. After proficiency, the tip of the nose can squat down from the wall; Furthermore, it takes time to squat your legs flat. This method can not only relax the waist, but also treat all kinds of discomfort caused by deviation in practicing Qigong. It is a secret method that has never been handed down in ancient times.

Third, the role

The waist is the house outside the kidney, and Yuan Yin and Yuanyang are hidden in the kidney, and they are injected into the sea of qi to nourish the whole body. The waist is an important pillar to support the human body. Therefore, practitioners pay special attention to it. Relaxing the waist can make the waist flexible, not only for horizontal rotation, but also for rotation? Vertical circle? With what? Mixed ring? . On the one hand, it can enhance the function of the kidney and make people full of vitality, which is what the ancients said? The source of fate lies in the waist gap? Meaning. On the other hand, relaxing the waist can make qi and blood flow, thus ensuring the function of controlling one's own activities, as the ancients said? Strength comes from the foot, mainly from the waist, and is shaped in the limbs? Say it again? Force comes from the spine? You can't reach this level without relaxing your waist.

If you can't relax your waist, there are many disadvantages:

(1) Lumbar depression (especially those with weakness and qi deficiency in abdomen), on the one hand, affects the storage of qi in abdomen, on the other hand, blocks the running of the vehicle and the rising of qi, which is manifested as backache, dull back, dizziness, tight eyebrows, full abdomen and abdominal distension. , to the fact that qi is out of control (this is the reason why qi can't be included in the cart road and can't be out of the sun). If you can adjust your waist shape and return to the meridians with qi, you will naturally be angry.

(2) Affecting the transpiration of Ming-men fire, men may have nocturnal emission, white turbidity or even stranguria; Female leucorrhea increases, irregular menstruation and frequent urination.

(3) People who practice exercises (especially those who often turn around) are prone to imbalance between yin and yang, and the floating yang rises on the face, mostly blushing but not accumulating, and even suffering from stroke and hemiplegia.

To solve the above shortcomings, you need to practice relaxing your waist.

? crotch

I. Requirements

Flabby hips. Loose hips have two meanings, one is to relax the hip joint; The second is sacroiliac joint relaxation (formerly known as panhip).

The special training methods for relaxing buttocks can be divided into front buttocks and back buttocks.

Front hip is loose: stand well, feet apart, slightly wider than shoulders, toes curled outward into a word; Hands can be akimbo, chest folded or raised horizontally; Bend your knees and hips, and open your thighs, hands and knees as far as possible.

Loose hips: The first action is to stand still, separate your feet, buckle your toes, lean forward slightly, stretch your legs straight back, hunch your hips, stretch your arms forward and hug, put your palms and foreheads flat, stretch your chest to both sides, and hold your chin on your head; The second movement is squatting, knees slightly bent, hips everted and abdomen adducted. At the same time, your hands are arched upward and forward, your palms are upward as support, and your head is tilted back to look at the sky (see Shenzhuang).

Second, the role

The loose hip joint enables the lower limbs to use freely. In addition, sacroiliac joint is an immobile pseudojoint in ordinary people. Only in the third trimester can this joint be loosened, and the practitioner can open this joint through hip-spreading exercise and sufficient energy. After this joint is opened, the boundary of Dantian can also be expanded, and the accumulation of vitality can also be increased, laying the foundation for customs clearance of all joints.

Downstream or estuary of a river

I. Requirements

Step 1: droop, step 2: front buckle; Step 3: Turn your tail. Only the first step is introduced here.

Second, the specific practices

After loosening your hips and squatting down, the tail of your mind is like a stick attached to the ground. If you do it for a long time, the tail can droop. Pay attention to the combination of lifting anus when practicing tail hanging for the first time, otherwise it will easily lead to diseases such as proctoptosis and hernia.

What are the special methods to loosen the tail? Hang, dish, buckle and turn? Now the four-step achievement method is described as follows:

Step one, hang up the tail. Song Yaofa sees the station village. Pay attention to beginners, because the degree of squatting is small, the connection line between tail and finger tip is a diagonal line from beginning to end. With the increase of squatting degree, this line gradually becomes vertical, and after vertical, it can be transferred to the second step.

The second step is pan-hip. Connection type, the upper body does not move, the two femoral heads of the hip joint are propped outward and backward, the knees are slightly buckled inward, the inner side of the thigh root is relaxed and contracted, and the hip protrudes backward (don't tilt up), thus opening the lumbosacral joint and relaxing the sacroiliac joint behind the hip, thus expanding the hip backward and outward and relaxing the sacroiliac joint.

The third step is to buckle the tail. With the increase of pan-hip and squat, the caudal lobe gradually moved to the back of the finger tip, the caudal lobe changed from drooping to front button, the finger tip gradually moved forward from the midpoint of the equilateral triangle to the midpoint of the bipedal line, and the body continued to squat to the thigh level.

The fourth step is to turn the tail (around the tail). In the connection type, the toes are slightly outward, the tail swings back and forth, the tail swings left and right, and finally the tail circles. This method seems to be the same as the above-mentioned hip-turning and waist-loosening method. Although it is also required to turn the hips and loosen the waist with the coccyx as the moving point to drive the pelvis to rotate, it is mainly to force the body to move. This is the pneumatic of the abdomen, and the rotation is only at the tail. The ancients compared the rotation of the tail to a hammer and pendulum. One is to show its importance; The second is to keep it secret. It should be noted that this is after the waist and buttocks are completely loosened: the tail is flexible and free, and the gas is round and lively, reaching the realm of one family's words and blending with the spirit. It can't be confused with mobilizing some mixed energy with thoughts from the beginning.

Because each method has different requirements for the tail, the four-step training method of loose tail mentioned above is emphatically introduced. Generally, practicing Tai Ji Chuan, Xingyiquan and other internal boxing requires hanging the tail; Practicing Shaolin boxing requires pan-hip, that is, relaxing the back hip; You need to shrink your hips and lean on your hips to practice Bagua Palm. Why are the requirements different? Because tails have different functions in different forms. The tail is drooping, which is convenient for the qi to return to the abdomen. When exerting force outward, it is easier to call strength from the abdomen, which is also easy for beginners. Tai Ji Chuan talked about Tai Chi pushing hands, so it is not easy to push hands when the tail droops, so it is required that the tail droops. After the tail droops, the abdomen is full of gas, so it is necessary to open the posterior hip to make the sacroiliac joint move. The practice is pan-hip joint. The sacroiliac joint behind the pelvis is a pseudojoint and generally does not move. Qigong should be practiced here to make the pelvis and sacroiliac joints move. If you relax the pubic symphysis and spread your hips, you will have a wider range of activities and a fuller abdomen. If you hit people with strength, your strength will be even greater. Therefore, Shaolin boxing practice emphasizes pan-hip. Bagua palm pays attention to lightness, but you can't just use your hips, and your tail should be buckled forward. When the tail is buckled forward, it can not only seal the gas refining on the seabed, but also adjust the gas to make the action light. Therefore, the practice of Bagua Palm requires the tail to buckle forward, that is, the buttocks contract from the buttocks.

Tai Ji Chuan, Shaolin Boxing, Bagua Palm and other different techniques seem to have different requirements for tail stroke. In fact, they are also the requirements of different stages of practicing loose tail, from hanging the tail, spreading the hips, buckling the tail to turning the tail until the tail can turn around, and the qi machine can achieve a round life. But when practicing, you must start from the vertical tail and practice step by step. Haste makes waste. If the requirements of a certain stage are limited, as a whole or as the only correct posture, it is partial.

Besides, what does it matter? Tail like a clock hammer? ,? Tail like a pendulum? Statement. In fact, the tail in the fourth step can move, swing and rotate. You can mobilize the whole body after the meeting. When the tail moves there, the gas rushes there. Like a big clock, it doesn't ring automatically. Why is it ringing? As soon as you pull the hammer, it hits the clock and the clock rings. The tail is like a clock hammer. When the tail is tilted there, the gas will flow there immediately. Make Tian Dan angry, stimulate with the button on his tail, and send gas to all parts of his body. However, it is still the primary way to adjust interest rates, but when kung fu is high? Are you full? There is no need to transfer from Tian Dan.

Third, the role

The coccyx is connected with the sacrum, and there is a slight gap between the sacrum of the anterior button and the coccyx of the posterior button, which is called Shu Yao (that is, the place where qi and blood are transported at the waist). The caudal loop is very important. Both power boxing and internal boxing pay attention to loose waist and buttocks, and rarely talk about loose tail. However, the activity of the tail is related to the occurrence and launch of the whole body yang. Tail Lu can activate the Yang of the whole body (Zhang Ziyang's Eight Meridians are called Yangwei Meridians here), and it is difficult to be spiritual if the tail Lu is not loose. Turtles and deer live longer and their tails can rotate flexibly. After the tail is loose, the qi is easy to circulate, so it is ancient. In the end, is it extremely spiritual and gas-soaked? Said. You should know that this is only the primary effect after the tail is released.

knee

I. Requirements

Loosen your knees and buckle them inside.

Second, the specific practices

Whether the knee is relaxed or not is related to whether the qi and blood of the whole body can communicate with the foot. Generally speaking, when standing, the knee and patella are required to bend naturally, squat slightly and buckle gently, and relax and sink in combination with the slight flexion of the knee. The patella should be slightly raised, otherwise it is suspected of sagging. The combination of knee buckle and hip expansion can make the internal force of lower limbs spiral down from outside to inside to the foot, and increase the stability of the footwall.

But to really relax your knees, you need a special training method: put your feet together, put your hands on your hips and stand well. Wrap your hips around your hips (both hips are retracted, and both hips are forward and close to the middle), including your chest and abdomen. Relax your knees and kneel down to your feet slowly. Tilt your torso backward in line with your thighs, and retract your chin. The duration is from short to long, and it will naturally loosen after a long time.

Third, the role

Knee buckle, eversion of femoral head and even combination with pan-hip, the internal force of lower limbs spirals down to the foot from the outside to the inside. In addition, buttoning the knee is an auxiliary action of the crotch, and lifting the patella is an element to keep the lower limbs light. All qigong and martial arts books often talk about loosening the waist and buttocks, and rarely talk about loosening the knees. However, if the knees are not loose, it will be difficult for the gas to penetrate the feet, and the role of the feet in Wushu will be difficult to play. This kind of knee kneels forward, and the center of gravity shifts to the knee, which increases the resistance of blood circulation and can accumulate qi in the knee. It's like building a dam in a river to raise the water level, thus strengthening its momentum. When lifting the knee, the resistance of the knee becomes smaller, and the trapped air flows down like a river breaking its banks. Ankles and toes felt a warm current rushing from top to bottom. After repeated practice, the three lower limbs can be connected into one.

foot

I. Requirements

Put your feet flat on the ground and put your whole body weight evenly on your feet. Don't be partial to one place.

Second, the specific practices

General practitioners think that it is not difficult to tile the ground with two feet, but they don't know how to really achieve it. Tiles? It's not easy. It can't be done in one day. First, adjust the whole body to center it, then the big toe contracts slightly, the air flows downward, and the weight of the whole body drops from Baihui along the ears, shoulders, sides and thighs to the center of the foot. When lifting the knee, the gravity is evenly distributed from the heel to the palm, even to the five toes. This exercise, combined with the relaxation of the ankle joint capsule, can slowly relax the arch of the foot and the center of the foot can touch the ground. Is it true?/You don't say. Tiles? . This tiling will not become? Flat feet? It just strengthens the elasticity of the arch. This has something to do with Wushu? Grab the ground with five toes? No, martial arts practitioners focus on prestige, so they must practice? Four tips? (claws are muscular tips, tongues are fleshy tips, teeth are bone tips, and hair is blood tips), so it is not hard to keep in good health. Does qigong require flat feet? Push five toes and springs? (Not grasping the ground with five toes) is one of the important signs of body relaxation. Only in this way can qi really flow down to the foot and communicate with the ground, and the whole body can communicate with qi. The ancients said? Force comes from feet? ,? Real people breathe in high heels? That's what it means.

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