"Five-Animal Play" is a set of health-keeping and fitness methods compiled and created by Huatuo, an imperial doctor, more than 2000 years ago. After observing a variety of animals, Hua Tuo imitated the shapes and manners of five animals, namely tiger, deer, ape, bear and crane, so as to stretch the bones and muscles and dredge the meridians. Traditional fitness methods, such as Tai Chi, which is popular today, originally originated from Hua Tuo's "Five Birds Play". The initial movements of the "Five Birds Play" mainly imitate the tiger flapping its forelimbs, the bear falling and standing up, the stretching of the deer's head and neck, the vertical jumping of the ape's toes and the spreading of the bird's wings. By imitating the movements of these five animals, we can not only exercise the bones and muscles of the limbs, but also make the internal organs move in all directions. According to the "Five Elements Theory" of TCM theory, imitating the movements of five animals, such as tiger, deer, ape, bear and crane, is closely related to the five internal organs of human body. Modern medical research has also proved that Wuqinxi, as a medical gymnastics, can not only stretch the muscles and joints of human body, but also improve the functions of lungs and heart, improve the oxygen supply of myocardium, increase the blood output of myocardium and promote the normal development of tissues and organs.

Wuqinxi fitness technique

Tiger play

Tiger belongs to water, taking yin to control kidney, imitating tiger's actions such as glaring and flapping forelimbs, and strengthening the exercise of kidney. Tiger play expands lung qi, strengthens bones and muscles, and is full of energy. The hand shape of the tiger play is Tiger Claw, with five fingers open, the tiger's mouth wide open, and the first and second knuckles bent and locked, simulating Tiger Claw. When practicing tiger play, you should show the mighty momentum of the tiger and look at it. Tiger play consists of two movements: tiger lift and tiger pounce.

(1) Tiger style: palm down, fingers open and bent, from little finger to fist, palm up.

(2) Tiger lifting effect: enhance grip strength and improve blood circulation of distal joints of upper limbs.

(3) Tiger pounce: Hands are lifted from the side of the body and stretched forward, and the upper body leans forward to become fierce. Tigers should pay attention to the change of hand shape, bend and buckle their fingers, and simulate Tiger Claw.

(4) Tiger pounce effect: enhance waist muscle strength and prevent waist muscle strain.

Deer play

Deer are wood, and they govern the liver. Imitating deer's action of squinting when using eyes can dredge liver qi and regulate lung qi. Deer play can strengthen stomach and qi, brain and kidney, and enhance physical fitness.

The hand shape of the deer show is antlers, with the middle finger and ring finger bent and the other three fingers straight and open. When practicing deer play, we should imitate the deer's light, carefree and unrestrained manner. The deer play consists of two actions: the deer arrives and the deer runs.

(1) Deer arrival action: The waist rotation is used to drive the coordination of upper and lower limbs during practice. First, practice upper limb movements: hold an empty fist, swing your arm to the right, turn your fist into antlers at shoulder height, turn left, then practice lower limb movements, bend your legs slightly, shift your center of gravity to the right, lift your left foot to the right and land in front, bend your knees, straighten your right leg, and keep your eyes on your right heel. Take it back.

(2) Deer arrival effect: strengthening waist and kidney, strengthening tendons and bones.

(3) Deer running action: Take a step forward with your left foot, stretch your arms forward, face your back, pronate and stretch forward, bow your head and hold your chest, so that your shoulders and back form a horizontal bow and your hands form antlers.

(4) Deer running effect: enhance back muscle strength.

Xiong Xi

Bears belong to the earth and govern the spleen and stomach. Bears play soothing the liver and regulating qi, promoting digestion and helping sleep. Bear's hand type is bear's paw, fingers are bent, thumb is pressed on the knuckles of index finger and middle finger, and the tiger's mouth is round. On the surface, the bear's behavior is clumsy and slow, but in fact, it is full of stable and thick strength. The bear play consists of two actions: Xiong Yun and Xiong Huang.

(1) Bear movement: Put your hands under your abdomen in the shape of bear paws, lean forward with your upper body, draw an arc clockwise, right, up, left and down, then counterclockwise, left, up, right and down. When you start practicing, you should feel the compression and relaxation of your waist and abdomen.

(2) Undertaking the transportation function: strengthening the transportation function of the spleen and stomach.

(3) Xiong Huang's actions: lifting hips, bending legs, going down the steps, sitting back, leaning forward, changing to correct posture to lift hips, bending legs, going down the steps, sitting back and leaning forward.

(4) Xiong Huang effect: prevention and treatment of lower limb weakness.

Ape play

Apes belong to fire, and they control the heart. Ape play nourishes the heart and brain, makes the mind flexible and strengthens memory. There are two hand types in ape play: ape hook, five fingers together and wrist bending. Hold tight, press your thumb on the inside of the root of your finger, and put the other four fingers together. Apes are lively, smart and agile, and ape play should imitate the movements of apes looking around and climbing trees to pick fruits. The ape play consists of two actions: lifting the ape and picking it up.

(1) Ape's behavior: put your hands in front of you, spread your fingers and quickly knead them into an ape hook, shrug your shoulders and shrink your neck, raise your hands, tuck in your abdomen and lift your anus, raise your heels, turn your head around, turn your head back, relax your shoulders, follow your feet, press your hands to your abdomen, and then make a right hand gesture.

(2) Effect of lifting apes: Massage the heart and improve blood supply to the brain.

(3) Ape picking action: draw an arc backwards, press it in step D, and pick the fruit in step B. Ape picking simulates an ape climbing a tree to pick the fruit. The hand shape and eyes change greatly, and the eyes follow the right hand first. When you put your hand on the right side of your head, turn to the upper right corner, imagine finding a peach on the tree, then squat down, jump forward, climb the tree to pick the fruit, change the hook speed faster, return the ball and change the palm to hold the peach in your left hand.

(4) The effect of ape picking: it can prevent and treat nervousness and depression.

Crane opera

Crane is a metal that governs the lungs. Crane opera can harmonize breathing, dredge meridians and enhance the functions of heart, brain and whole body. The hand shape of the crane play is a crane wing, with the middle finger and ring finger facing down and the other three fingers facing up. When practicing crane opera, I thought I was a crane in the lake, holding my head high, stretching my muscles and spreading my wings. Crane Opera consists of crane extension and crane flying.

(1) Crane Stretching: When hands are raised, shrug your shoulders and neck, turn your tail up, keep your hands level, relax when you squat, shift your weight to the right, then straighten your right leg, spread your upper body, put your hands on your head, keep your palms level, lean forward slightly, press your hands to the front of your abdomen, and then stretch back in a herringbone shape.

(2) Tension of crane: enhance vital capacity.

(3) Crane flying action: Raise your hands horizontally in front of your abdomen, lift your legs independently, and drop one leg to the right. The wrist is slightly higher than the shoulder when lifting horizontally, the palm is opposite when falling, and the back of the hand is opposite when lifting.

(4) The function of crane flying: enhancing the cardiopulmonary function and improving the balance ability.