When the internal qi is full and peaceful, you can gradually practice iron arm, two-finger Zen, eagle claw and other kung fu.
The following quote "Wudang Shen Gong Two Fingers Zen":
Finger Zen is a little-known secret skill. Through a certain form of long-term exercise, concentrate the whole body's energy and strength on two fingers to keep fit and guard against the enemy. Two-finger Zen, also known as scissors, acupuncturist, eagle claw gripper, etc. , set self-defense, fitness, and illness in one furnace. It consists of training the mind, spirit and strength. It emphasizes that under the premise of keeping quiet, it is necessary to adopt coherent and round movements to cooperate with breathing and promote the strength of musculoskeletal. After success, the fingers are as hard as iron and invisible. Honesty is a self-defense stunt and a magic weapon to defeat the enemy, so it is known as "peerless stunt" and "secret trick of martial arts cup".
Due to various historical reasons, this work has been circulated secretly among the people for a long time, and it is better to lose it than to pass it lightly. Therefore, this rare feat was forgotten. In order to carry forward this work, I don't want to learn to wash it, so I sort it out in the form of words for readers. Although I have practiced kung fu for several years and revised the manuscript several times, I still have some shortcomings. Please correct them.
First, the internal exercise method
1, Xiudan Palace
Sit-in exercise: Sit on the rest or ground with your legs bent, cross-legged, single-legged, or scattered. The spine of your body should be upright, and Baihui point should be on a vertical line (Baihui point, 7 inches in the middle of the hairline, 7 inches on the top of your head; Yin Hui point, between the scrotum root and anus for men and between labia majora and anus for women). Gently close your eyes, gently touch your hips with the tip of your tongue, and your whole body will naturally relax, and all other thoughts will be eliminated. Your palm will be up, your left and right hands will overlap up and down, and your thumb will touch and stick to your abdomen (pointing to the abdomen, under your navel 1.5 inch). Start taking a long, even, thin deep breath (natural breathing) with your nose and focus on your abdomen. There seems to be a fire burning in the abdomen. This kind of mind should be like nothing, intentionally or unintentionally, like not keeping. Nature, only in this way can this work be relaxed, quiet, natural and free from distractions. It takes 65,438+05 minutes of practice. When you take the job, rub your palms until they are boiling hot, and then wipe your face with your hands like washing your face. This recipe is very important, mainly to cultivate the internal qi in the abdomen and make it full, and practice it before each exercise.
2, pressure intensity work
Your feet are naturally open to the left and right, shoulder-width, your palms are naturally hanging at your sides, and your fingertips are tilted up as much as possible. Fingertips forward, the whole body naturally relaxes, eyes close gently, the tip of the tongue touches the buttocks, all distractions are eliminated, and a long, even and thin deep breath is started through the nose. Hold your palms up and suck on both sides of your body every time you breathe. When inhaling, raise your palms to the sides of your ribs. Then, the palm of the inspiratory hand is lifted to the sides of the ribs, and the palm of the expiratory hand is pressed down as hard as possible. Increase your strength after each exhalation and don't relax when inhaling. Only in this way, your strength will be stronger and stronger, and your arm strength, wrist strength, palm strength and whole body strength will be enhanced. Start practicing for 9 times, and gradually increase to 18 times, 27 times, 36 times, and then increase to 45 times with the improvement of skills.
3. Mountain pushing skills
Open your feet naturally, feel with your shoulders, straighten your hands forward to form a palm, put your fists forward, relax your fingertips upward, close your eyes gently, put the tip of your tongue gently on your palate, eliminate all distractions, and take long, even and thin deep breaths with appliances, with your hands inward and outward every time you breathe. When inhaling, put your hands back on your chest, inhale and read at will, and lead your breath to Tian Dan; When exhaling, push the palm forward as hard as possible until it is straight. At the same time, when exhaling, use your mind to guide the qi of Dantian to the Laogong point of your hands. If you continue to practice like this, you should increase your strength every time you exhale, and you should not relax when you inhale. Start practicing for 9 times, and gradually increase to 18 times, 27 times, 36 times, and then increase to 45 times with the progress of strength.
4, water work
Feet naturally rise to shoulder width, hands straight to the left and right, palms outward, fingertips upward. You should relax your whole body naturally, close your eyes gently, touch your tongue on your palate, and get rid of all other thoughts. You should always keep your body upright, take a long, even and thin deep breath through your nose, and push your hands back and forth into your left and right palms while inhaling at your sides for a while. When inhaling, the palm of your hand retracts to the outside of your shoulder. While inhaling, you can consciously lead the gas to your abdomen. When exhaling, you can slowly push your palm outward as far as possible, and at the same time, you can consciously lead the gas from your abdomen to the Laogong point of your hands. If you continue to practice breathing and inhaling, you should increase your strength every time. You should not relax your strength when inhaling, but keep your original strength. Start practicing for 9 times, and gradually increase to 18 times, 27 times, 38 times, and then increase to 45 times with the progress of strength.
5. Thank God.
Feet naturally spread to the left and right shoulder width, hands support palms, and arms are lifted upward. Palm up, fingertips backward, body upright, body relaxed naturally, eyes closed lightly, tip of tongue touching buttocks to eliminate all distractions, take long, even and thin deep breaths through nose, with hands straight up to arms to form palm rest, and pull back to palm rest every time. When inhaling, the palm of your hand is pulled back to your shoulder, and you can breathe freely at the same time, leading the qi to Tian Dan; When exhaling, the palm of your hand is slowly lifted upward as hard as possible, and the distracting thoughts of exhaling will lead the qi of Dantian to the Laogong point of your hands. If you practice one breath, one skill and one support, you will be very annoying every time you exhale, and you can't relax when you inhale, that is, the more times you breathe, the greater the strength of your palm. Start practicing for 9 times, and gradually increase to 18 times, 27 times, 36 times, and then increase to 46 times with the progress of strength.
Step 6 destroy your power
Open your feet left and right in one posture. Bend your elbows forward, with your fists shoulder-high, your fists facing each other, your eyes facing up, your body upright, your whole body relaxed naturally, and your eyes closed lightly. The tip of the tongue gently touches the palate, eliminating all distractions. The old nose is long, flat and thin to deepen breathing. When inhaling, lead the gas to Tian Chan at will; When exhaling, make a fist as hard as possible, and read the breath from Dantian to Laogong point freely at the same time. If you stop and practice tightly, your strength will increase every time you exhale, and you will not relax when you inhale. It is required to start practicing 9 times, and gradually increase it to 18 times, 27 times and 30 times with the improvement of skills, and then increase it to 45 times.
7. Eagle claw skills
Open your feet left and right in a standing position, straighten and lift your hands forward, palms down, fingertips forward, thumbs naturally facing inward, fingertips facing each other. When inhaling, the first and second knuckles of both hands slowly bend inward to close the grip, the fingertip joint is still, and the fingertip is held at the fingertip joint; When exhaling, hold your fingers inward as far as possible, and keep your fingers still. As long as you exert yourself, you should keep your original posture when breathing. When exhaling, you should use your mind to lead the qi to the Laogong point of your hands, then inhale, inhale, and randomly lead the qi to Dantian, but you can't relax. If you keep breathing and breathing, you will become stronger every time you exhale. This formula is very important, mainly to practice joint strength and improve the endurance of finger meditation. It is the knuckle foundation of practicing finger Zen. Start practicing for 9 times, and gradually increase to 18 times, 27 times, 36 times, and then increase to 45 times with the increase of finger strength.
8, vertical pile work
Spread your feet left and right, in a "horse stance" style, put your palms together in front of you, palms facing each other, fingertips facing up, nose flush, thumb naturally inward, elbow bent, body upright, body naturally relaxed, gently close your eyes, touch your tongue on the upper jaw, eliminate all distractions, concentrate, and take long, even and thin deep breaths with appliances. When inhaling, lead the gas to Tian Chan at will; When exhaling, you can freely introduce the qi from the abdomen into the old hole in your hand. It has always been natural. Without any effort, you can keep practicing one breath at a time (one breath is the number of people) and start practicing for 9 times. With the progress of your technology, it will gradually increase to 18 times, 27 times, 36 times, and it is appropriate to increase it to 45 times later.
9. Work up and down
The feet are shoulder width apart, the ring finger and little finger of both hands are flexed, the thumb is pressed on the nameless trick and little finger, and the second finger joint of Chinese food is straightened into a sword finger. The body is loose in front, the fingertips are downward, the fingers are backward and forward, and the body is upright. Baihui point and Yin Hui point are in a vertical line. The whole party will naturally be relaxed. Close your eyes gently, touch your palate with the tip of your tongue, eliminate all distractions, and take a deep breath through your nose. When inhaling, slowly raise your hands to the top of your shoulders before rest, straighten your arms, and at the same time inhale to lead your breath to Tian Dan at will; When exhaling, the upper body slowly bends forward, and at the same time drives both hands, arms straight, and the tip of the sword faces the ground. When exhaling, the qi in the abdomen points to the fingertips at will, effortlessly, and it is natural all the time, and breathing goes on like this. Start practicing 9 times, with the improvement of skills. Gradually stupid increased to 18 times and 27 times. 36 times, and it is also appropriate to raise it to 46 times in the future.
10, sword and finger skills
Open your feet left and right in a stance of horse stance. Straighten your hands with sword fingers and point to the opposite chamber, lose them forward, stand upright, relax, close your eyes lightly, touch your palate with the tip of your tongue, eliminate all distractions, concentrate your thoughts, and make them long and flat, flush with your nose. Take a deep breath. When inhaling, the right hand is retracted at the right waist, the palm is inward and the fingertips are forward. When inhaling, you can introduce air to your abdomen at will. When you exhale. Strike the right finger forward as hard as possible, exhale at the same time, read it at will, and lead the qi of dantian to the right finger. Then inhale, shrink your left hand at your left waist, and when exhale, strike hard with your left finger. The mind reaches the left hand, so the left and right alternate. When you exhale, you should increase your strength every time. You can't relax when inhaling. Start practicing for 9 times. With the improvement of your skills and strength. Gradually increase to 18 times, 27 times, 36 times, and then increase to 45 times.
1 1, Niugong
Keep your feet open naturally, shoulder width apart, hold your ring finger and little finger with your hands flexed, and press your thumb on them. Keep your left and right index fingers touching each other in front of you, keep your body upright and relax naturally, close your eyes gently, and gently touch your tongue against the upper jaw to eliminate all distractions and make it long and even with your nose. A faint breath; When inhaling, read freely and lead the breath to Tian Dan; When breathing. Try to balance two strokes with your hands, inhale, and at the same time, rush out of the abdomen freely through your hands and fingers. Then inhale, don't relax. When exhaling, you should increase your strength every time, that is, the more times you breathe, the tighter your fingers will be. Only in this way can you exercise your strength to your fingertips and coordinate your breathing. Start practicing for 9 times, gradually increase to 18 times, 27 times, 36 times, and then increase to the next time.
Second, the internal and external work and repair methods
Preparatory type
Open your feet naturally, shoulder-width apart, hang your hands at your sides, close your eyes lightly, put the tip of your tongue gently on your palate, eliminate all distractions, relax naturally, and stay in your abdomen for half a minute. In the future, no matter which of the following formulas, you should do preparatory exercises.
1, support work
Keep your arms straight with your hands. Hold the spire on the wall with your middle finger and forefinger, shoulder width apart. Keep your body, legs and feet straight and close together. Don't sag your waist. The head should be in line with the body, the eyes should be closed lightly, and the tip of the tongue should touch the upper jaw lightly to eliminate all distractions. Take a long, even and thin deep breath with instruments, hold the middle finger and forefinger on your arm with both hands, and push your body with breathing. When inhaling, bend your arms so that your upper body is close to the wall. When inhaling, you can introduce air into Tian Chan at will: when exhaling, your arms slowly push your body away from your arm; when exhaling, you should imagine Tian Chan's air rushing out through your arms and forefinger, and so on. Exhale harder every time, sigh can't relax, and support your fingers to try not to move. Practice until you can use it. When eating two fingers for 65,438+00 minutes, the work will start to burn, and then it will be supported by one hip eating two fingers (left and right hands are exchanged), the middle fingers of both arms are supported, and the index fingers of both arms are supported. At the same time, the foot should be gradually away from the arm until it can support the work for 65,438+00 minutes, and then the next exercise can be carried out.
2, refers to the work
The whole body is prone, hands straight, middle finger and forefinger supported on the ground, shoulder width apart, legs together, toes supported on the ground, the whole body is in a straight line, Baihui point is aimed at the yin point, eyes are closed lightly, the tip of the tongue touches the palate, all distractions are eliminated, and long, even and thin deep breaths are made through the nose, while the middle finger and forefinger are supported on the ground with their arms, pushing the body to rise and fall with breathing when inhaling (like gymnastics), and bending their arms to make the body. When exhaling, slowly straighten your arms, push your body off the ground, and exhale at will, leading the qi of Dantian to your hands and rushing out through your fingertips. The fingers that support the body can't move, and practice together in one breath until you can only support the body with your middle finger and forefinger for 45 times. After that, you can gradually raise your feet with bricks or other objects until you can practice handstand. Then this formula is completed, followed by the following formula.
3. Zen
Keep your left arm straight, hold the ground with your middle finger and forefinger, raise your right hand in the form of a sword finger, cross your feet and cut them straight to the ground, with your right foot down. Put your left foot on your back and lean together. Keep your whole body straight in an oblique line, and don't bend up, down, left and right. Take long, even and thin deep breaths with your equipment. Your left hand will rise and fall with your food instructions, and your body will always stay upright. When inhaling, the left arm bends to make the body close to the ground, and the right hand sword finger is folded in front of the shoulder. When inhaling, you can read your breath freely to Dan You. When exhaling, the left arm is slowly straightened, so that the body lies on the side away from the ground, and the fingers of the right hand swing outwards. At the same time, when exhaling, the breath of the abdomen is induced to rush out at will through the fingertips, so that the practice is carried out from top to bottom, and the left and right hands are exchanged until the left and right hands can only lie on the middle finger and the index finger for 45 times. Later, the foot pads can raise the arms one by one with bricks or other objects.
Third, the external work auxiliary method
1, Crouching Tiger Hidden Dragon
Body prone, hands and fingers with dust, toes pointing to the ground to support the body. The whole body is straight, and Baihui point is aligned with Yin Hui point. Relax your whole body, breathe naturally and do ups and downs. When you lie down, bend your elbows slowly to keep your body close to the ground; when you get up, straighten your elbows slowly and stay away from the ground. Your body should be straight all the time, and your supported fingers can't move, and the number of times will gradually increase. With the improvement of finger strength, you should subtract the little finger, ring finger, thumb and middle finger in turn, and then you can only touch the ground with your index finger to support your body for practice.
2. Side bracing works
Support the ground with one arm and five fingers, straighten your legs together and form a straight line with your body, and lie on your side. Your body can't bend up and down, relax, breathe naturally and do ups and downs. When you lie down, your arms bend slowly to keep your body close to the ground; when you get up, your arms stretch out slowly away from the ground. Don't move your supported fingers until you are exhausted. The frequency is gradually increasing. With the development of finger skills and strength, you will gradually lose your little finger, ring finger and thumb. In the future, it is advisable to land with one arm and eat with two fingers to support the body.
3. Jumping work
Keep your arms straight with your hands, and support your body with your fingers and toes on the ground for push-ups and ups and downs. When you lie down, bend your elbows slowly to keep your body close to the ground; when you get up, make your body jump forward with your fingers and feet, and your fingers and toes should land at the same time. Keep your body straight and breathe naturally, and the frequency will gradually increase. With the growth of finger strength. Subtract the little finger, the nameless lift and the thumb in turn, and then only hold it in your arms with your middle finger and forefinger. It is better to practice bouncing skills if you practice your body.
4, lift the body work
Feet together, knees straight forward into a sitting position, arms and fingers on the side, so that the whole body hangs up and breathes naturally, exhausted, and time gradually slows down and prolongs. With the development of finger strength, the little finger, ring finger and thumb are subtracted in turn, and it is appropriate to lift the whole body with the middle finger and index finger of both arms.
Step 5 make meritorious service
Hold your hands on the ground, straighten your palms, lift your feet upward, and lean your feet together against the wall or tree to form a handstand and breathe naturally until you are exhausted, and the time will gradually increase. With the improvement of skills, you should stand upside down one by one with your fists and claws, and then gradually leave the wall. It is appropriate to stand upside down in the air. This formula is very important, and it is the balance of practicing two-finger Zen.
Step 6 roll forward
Beginners put their hands and heads on the ground, push their feet up hard, lean forward and breathe naturally, and the frequency will gradually increase. With the improvement of skills, slowly let your head off the ground and turn it over by hand; Stand up straight, put your hands on the ground and turn forward immediately. Hands should be on the ground at the same time. When you stand upside down in the air, your arms should be straight and your feet should be close together. It's easy to turn your hands forward and then turn them forward with your hands pointing to the ground. In the future, the little finger, ring finger and thumb should be reduced one by one, and it is appropriate to use only the middle finger and forefinger to support the forward turn on the ground.
7. Kneeling skills
Put your hands on the ground, lean forward slightly, bend your knees and kneel on your elbows, then slowly leave the ground with your feet. The instrument supports your weight with your hands and arms, controls your body balance, breathes naturally, stops when you are exhausted, and time grows slowly. With the development of skills, we should gradually change the palm to support the ground with fingers, and then subtract the little finger, ring finger and thumb in turn. It is appropriate to practice with arms and fingers.
8. Catch the ball.
Use several layers of canvas or cotton cloth, press the water pressure from 25 cm to 30 cm, and you will see the circle. Built-in fine pebbles are used to guard iron sand (branches can still be selected according to their own height and strength). Open your feet left and right in a standing position, start to grasp the sand ball with your right hand, lift it to the front of your crotch, then turn your wrist, shake your arm and throw it up so that the sand ball faces up. Fly above, practice repeatedly, breathe naturally, and the number of times increases gradually. After practicing your right hand, change your left hand. After the left and right hands practice alone, the throwing method should be changed with both hands. Like the single practice method, the right hand throws and the left hand receives; Throwing with the left hand and receiving with the right hand, the number of times gradually increased. With the development of skills, the sand ball is gradually expanded, the weight is increased, and the little finger and ring finger are gradually reduced, so it is best to use only the thumb, middle finger and index finger to catch the ball in the future.
9. Sand insertion work
Prepare a bucket or a big sandbag with fine sand in it. People stand in front of the bucket with their feet bent and their hips sitting in a stance of "horse stance". The middle finger and forefinger of both hands are straight and close together, forming a sword-finger style. The left and right hands alternately insert sand up and down, one left and one right, breathing naturally, and the frequency gradually increases. With the improvement of skills, fine sand will gradually become coarse sand, so it is advisable to practice with pebbles with big fingers instead of sharp edges in the future.
10, packaging skills
Prepare a hanging sandbag hanging in the air and filled with fine sand. Then use the fingertips of the left and right hands and the second finger (sword finger type) to hit the bag in turn or hit the bag with one hand, and breathe naturally, with the intensity gradually increasing from light to heavy. With the development of finger strength, fine sand will turn into coarse sand one after another, and then it is advisable to bag it with small stones as big as fingers and hit it with the middle finger and forefinger of both hands.
Four, a few exercises and matters needing attention
(1) After practicing this skill, you can recover your health and multiply your whole body strength, thus achieving the goal of getting rid of diseases and strengthening your body. After practicing kung fu to a certain extent, the finger strength is greatly increased, resulting in the effect of opening bricks with fingers, which can not only improve one's martial arts level, but also achieve the function of self-defense and physical fitness.
② Practitioners should take disease prevention and fitness as their main purpose. After the work is finished. Don't hurt people easily, unless you are in danger, you will have martial arts. Please remember carefully.
③ Practitioners should have a tenacious and brave spirit, an indomitable will to win, a spirit of sweating and suffering, confidence in success, an attitude of sticking to the end, and confidence, perseverance and determination.
④ Practitioners should choose a place with fresh air or a well-ventilated room to practice. Don't practice this skill after drinking or being too hungry.
(5) promise to practice once in the morning and evening, preferably at a fixed time, and practice more auxiliary skills in the rest of the time.
⑥ The yogi must practice according to the requirements of the achievement method. Only in this way can we form good habits and improve the curative effect. Appropriate nutrition should be supplemented when practicing.
⑦ Pay close attention when practicing, especially when standing on your hands, and be more careful to prevent hand injuries. Patients with hypertension and heart disease should not practice this skill.
The intensity of practice should be gradually increased, and the number and time of practice can only be carried out within the scope of abundant physical strength. Stick to it and don't get cold.
Pet-name ruby exercise your whole body muscles and bones before and after exercise, and rub your fingers repeatedly to prevent them from being stiff. If necessary, you can wipe your fingers with safflower oil and other potions. After work, stand up and take a deep breath for eight minutes.
The following quotes the original text of "Seventy-two Skills of Shaolin":
Iron arm work, also known as iron pole, also known as arm work; In order to be strong outside and dry inside, it belongs to masculine strength and specializes in arm training. Its training method is extremely simple and successful. At the beginning of training, gently tap the house column with your arm, from the inside out, and do it several times a day. After entering, the force became more and more fierce, and the arm became harder and harder, so the house column was abandoned and the trunk was used for it. The backbone of this building is rough and uneven. If it doesn't go well at first, your skin will be swollen and painful easily, and you should do it every day. A year later, I practiced on a stone shaft instead of a tree. Hit the smooth and shiny stone first, and the angular stone will be fine after a long time. Hit it according to the method until it can shake your arm and the stone is broken. So this arm is completely like the power of stone, used to hit people. Few people who don't break their bones can be killed with one blow even if they encounter swords, guns and sticks. Although they are unarmed, they are not afraid of failure. This kind of kung fu is extremely effective, with initial results in one year and desperate in three years.
Eagle claw skill, also known as dragon claw skill, also known as gripper. If you practice purity and apply it to others, those who practice it will be like a sword, even stabbing into the chest and intestines. It is a combination of rigidity and softness, rigidity and softness, and yin and yang. The practice is to use a small jar, which weighs about 10 kg. Hold the jar mouth with five fingers and lift it upward. At the beginning, it was quite smooth and difficult to lift it by hand. You can go up and down at will after a few months. Then add a bowl of silkworm dung every seven days, and gradually increase it until the altar is full. It is easy to use iron ore as silkworm dung and iron as iron, and it can also rise and fall freely. Eagle claw is tough and masculine. And then abandon the altar out of thin air. Stretch out five points to the sun every morning to do a grab. You can bet at will and follow your fingers. Eagle claw is soft and feminine. At this point, everything is finished. Cover five points in things, its strength is solid, hard to be masculine; Pretending out of thin air, its strength is weak, and it is soft with softness; Yin and yang are born together, learning Yang first, then learning Yin; Use both rigidity and softness, and practice softness helps rigidity. Five points are in things, so practice a solid foundation; Make something out of nothing, so avoid its masculinity and give birth to feminine power. When you are exhausted, the bird is out of space, reach out and grab it, and the bird is like an arrow, so you can fall in response. Rotten horses are separated by dozens of feet, and you can control them at will with a gesture, just like holding Xinjiang in your hand. If you want to catch the point of blood gas, you must stop at all times. If you are feminine and imperfect, you can only be masculine, but you can also hurt people. But if you don't worry about your life, you won't be able to do anything like Zen, Zhu Zhangsha and Yin Quan. Abandon it halfway, five fingers twitch, and there is no cure. Cover with feminine strength, that is, concentrate on gathering gas. The founder of Beijing Taiji master Yang Chengfu, can make birds fall into his hands. Yu Yingli used to work in Zhizhi. The jar of soy sauce and tofu was full of iron ore, but unfortunately she dropped out of school because of something!