Internal strength is a kind of standing qigong, which absorbs the advantages of traditional fitness qigong and martial arts internal strength. It is helpful to improve the functions of breathing, circulation, digestion and nervous system, and has good health care function, especially suitable for the elderly, the weak, the sick and the disabled. Below, I will introduce you to the internal qigong techniques, and welcome you to read them.

Internal strength exercises

1 preparatory type

Facing south, feet shoulder-width apart, toes forward, body relaxed and natural, mouth slightly closed, teeth slightly tapped, tongue lightly touching the upper jaw, eyes fixed on the ancestral orifices (between eyes, also known as the porch), nose naturally inhaled and exhaled, let it rest for 2 minutes, and then slowly swallow the body fluid in the mouth.

2 Natural gas production of three gas fields

Move your hands from your side to the front of your abdomen (3 inches below the umbilicus), palms facing each other, palms facing up, slowly raise your arms, put your palms in front of your eyebrows, inhale gently, slowly, evenly and for a long time through your nose, and then your abdomen bulges slightly. Turn the palm inward 180 degrees, palm down, and slowly descend to 3 inches below the umbilicus. Exhale gently, slowly, evenly and for a long time according to the situation, and then the abdomen is gently adducted. Reverse review exercises and meditate 24 breaths (that is, 24 breaths naturally, the following categories are the same).

3 Tuidan Gas Pass

Move your hands from the side to 3 inches below the umbilicus, palms inward, one punch away from the abdomen, palms up, slowly lift your shoulders flat, put two punches in front of your shoulders, and inhale. Turn palms outward 180 degrees, palms outward, palms upward, gently push palms forward and exhale. Turn your palms inward 180 degrees, palms up, gently bend and fold your arms flat, put your palms in front of your shoulders, inhale, then push your palms forward and exhale. Inhale silently until the 24th breath. After the palm is flat, the palm naturally falls to the side and exhales.

4 Sanjiao Tuotianli

Move your hands from the side of your body to 3 inches below the umbilicus, palms inward and palms upward, slowly raise your head, then palms outward 180 degrees, palms upward, head slightly backward, look at your palms and inhale. After the palm rotates 180 degrees, gently draw an arc to the side of the body, put it on the side, and exhale. Breathe up and down and practice again and again.

5 ups and downs are good for the spleen and stomach

Turn the palm outward 90 degrees, turn the palm forward, slowly lift the forearm from the side, and then bend the elbow. Draw an arc in front of the midpoint of the chest (the middle of the chest, the midpoint of the breast), palms facing each other, palms facing down, and inhale. After the palm gently sinks to 3 inches below the umbilicus, move to the side of the body and exhale.

Step 6 take a job

Close your eyes gently, exhale naturally, rest for 2 minutes, then slowly swallow body fluids, then gently open your eyes and walk slowly for 100 steps (you can walk 100 steps indoors).

When practicing this aerobics, please pay attention to the following items:

1. This skill can be practiced in four seasons, as a whole, or in a single event, 1 ~ 2 times a day, with self-comfort as the main practice.

2. Breathing in and out of Qigong practice is abdominal breathing combined with nasal inhalation and nasal breathing. Breathing in and out should be light, slow, even and long, accompanied by abdomen and abdomen. It should be light and slow, and it should not be forced deliberately.

3. The idea is to meditate on 24 breaths and practice each step silently? Inhale and exhale; Two inhalations, two exhalations to 24 inhalations, 24 exhalations? Stop. The grooming of the body should be synchronized with breathing under the guidance of ideas, which requires relaxation and naturalness.