Function: 1. Improve and enhance the physiological function of heart and lung, improve the elasticity of myocardium and blood vessels, accelerate blood circulation, strengthen the body, absorb new life, promote metabolism and increase the oxygen carrying capacity of blood.

2. It has the function of opening eight veins with the vitality of Taihe, which makes ren pulse smoother, chong pulse smoother and Du pulse healthier.

3. Make the upper body weaker and the lower body firmer.

Verb (abbreviation of verb) ring-shaped telescopic workpiece

Circular telescopic work is a method of practicing Sunday mixed yuan circle.

According to the forward and backward route of vertical circle, there are two training methods: left lunge and right lunge. The textbook takes the left lunge as an example.

Action: 1, standing in an imaginary step: the left foot moves forward into a left imaginary step, and the arms naturally droop;

2. Telescoping along the circle: the two-handed collar arm paddles along the circular shuttle along the vertical circle route, the body is supported forward and retracted, and the center of gravity sits behind the front bow. Change direction after 9 cycles of expansion and contraction.

3. Reverse loop ball extension: then stroke the circular front shed along the reverse vertical loop ball route, and then keep the body contracting forward, with the center of gravity sitting behind the front bow. After 9 times of reverse ring expansion and contraction, the ring expansion and contraction will be carried out in different steps. Accept the job.

Thinking: 1, clockwise rotation period: the eye and the heart lead the hand along the Ren and Du meridians, and turn for 9 times before changing direction;

2, reverse circulation: the eye and heart bleed again, and lead the hand to reverse circulation 9 times along the front, upper and lower veins of Ren Du.

Function: 1, which helps the governor to follow, run on Sunday, cultivate mixed vitality circle and strengthen innate mixed vitality.

2, help to refine gas.

3, and practice the thirteen potentials of Taiji, such as giving up strength, paddling strength, strength, strength, advancing and retreating strength, and moderate strength.

Six, hands open and close work

Opening and closing the hand is a kind of achievement method to seek quietness in movement, practice triple energizer, dredge meridians and harmonize yin and yang. The opening and closing skills of both hands are divided into upper opening and closing, middle opening and closing, and lower opening and closing, which are connected with upper dantian, middle dantian and lower dantian respectively.

The upper opening, middle opening and lower opening and closing movements are all the same, but the difference is that the position of hands is different. So I won't explain it separately.

Action: 1, hands together: from infinity, the upper opening and closing hand is in front of the face, the middle opening and closing hand is in front of the face, and the lower opening and closing hand is in front of the file. The palms are opposite;

2. Open first and then close: first, slowly pull your hands to the sides, and then slowly close them inward.

In this way, the works were collected after repeated opening and closing for 9 times.

Thinking: 1. Observe the husband: before opening and closing, observe the husband for a while;

2, open your hands: the eyes guide your hands to open slowly, and the corresponding field sheet is also opened;

3. Hand in hand: the eyes and heart lead the hands to meet slowly, and the corresponding abdomen also meets.

Function: 1, open and close the mind, and easily increase internal skill. From the abdomen to the hands, from the hands to the abdomen, repeated transportation, repeated opening and closing, the more internal qi you practice, the greater your internal strength.

2, opening and closing to reconcile Yin and Yang, unblocking the three Yin San Yang meridians, reconciling the triple energizer, calming the six houses and consolidating the five internal organs.

3. Open and close communication with Ren Du. When qi opens, it goes up along Du meridian, and when qi closes, it goes down along Ren meridian. Open and close contact can cure all diseases.

4. Opening and closing are rigid and flexible. When it is opened, it transports the skin, and when it is closed, it gathers gas into the bone; Open tightly (relatively tightly), close loosely (loosely), loosen tightly, charge tightly, and combine rigidity with softness.

5. Seek quietness in opening and closing, concentrate on opening and closing, have no distractions, and get quiet easily.

6, opening and closing is a classic of boxing, both dynamic and static, both physical and mental, Tai Chi deficiency gas venting natural, arbitrary.

Seven, one leg lifting work

One-legged lifting is a method of practicing one-legged rotation to lift qi and dredge meridians.

Action: From the outside to the bottom, from the inside up, rising and falling alternately from infinity. First, both hands are inclined downward along the outer side of the left leg, then lifted and retracted along the inner side of the left leg, then turned down and retracted along the outer side of the right leg, and then lifted and retracted upward along the inner side of the right leg. This cycle is repeated, and the left and right legs are rotated and lowered for 9 times.

Thinking: Descending qi and ascending qi, circulating left and right: Eye bleeding starts from Zhongdian Day, slowly descends along Sanyang Meridian outside the left leg, then descends to the heart of the left leg, and then along the inside of the left leg.

Yin San slowly lifted gas upwards, passing through perineum to Dantian to Zhongwantian; After a certain amount, it slowly descends along the Sanyang Meridian outside the right leg, descends to the right foot, slowly ascends along the Yin San Meridian inside the right leg, and then descends to Zhongdian Day through the perineum. After a certain amount, it circulates downward and raises qi.

Functions: 1, relaxing Yin San Yang Meridian, calming yin and yang, strengthening spleen and stomach, calming liver and regulating qi, benefiting gallbladder, strengthening kidney and enhancing viscera function.

2. It can prevent or delay the premature occurrence of "old legs are weak".

3. Practicing perineal lower abdomen is beneficial to the connection of Ren Du and Er Mai.

4. In the transformation of reality and excess, keep the strength of the thirteen potential of Taiji, make the footwall stable and strengthen the leg strength.

Eight, lift your legs and reduce your strength.

Lifting your legs and lowering your strength is a way to practice your legs. Lift your breath and get through the meridians.

Action: lower the outer leg and upper the inner leg at the same time, lift the infinite potential, lift the hands down along the outer side of the leg at the same time, and then lift them up along the inner side of the leg at the same time, and so on. Lift the outer leg and the inner upper leg for 9 times at the same time, and then receive the work.

Idea: reduce qi and lift qi, and at the same time circulate the eyes and heart to absorb air from Zhongdian. At the same time, slowly lower the breath to two along the Sanyinjing outside the leg and slowly lift the breath to the perineum and abdomen, then to the middle of the day, and then lower the breath and lift the breath.

Nine, Qi Zhi Dan Gong

Gathering qi to return Dan work is the achievement method of gathering qi to return Dan work

Action: Left-handed floor, right-handed floor, hands rotating. Starting from infinity, the left hand cuddles on the navel from the outside and the mainland, and then the right hand cuddles on the navel from the outside and the mainland. Rotate your hands in this way. After holding your left arm and right arm for 36 times, hold your abdomen for a while and collect your work.

Idea: You should work hard on the left and right, meditate on your breath, observe and listen to your breath.

Function: gather field orders, enrich field orders, cultivate and enhance the mixed vitality of field orders.

Ten, gas emission reduction work

The function of transforming qi into surrender is the practice of transforming qi on Sunday, which is also called the method of transforming qi into Tibet.

Action: 1, stand still with your hands crossed. The right hand is attached to the navel, and the left hand is folded on the back of the right hand;

2. Reverse 36 rotates slowly from small to large for 36 times along the counterclockwise route of upper left, lower right and center at elbow umbilicus;

3. Turn clockwise 24 times, then change the overlap, and slowly rotate 24 times from big to small along the clockwise route from upper right to lower left.

Thinking: 1. Quietly guarding Dantian: Three natures are unified to quietly guard Dantian for a while, and at the same time, I plan to work hard with both hands to connect with the mixed vitality of Dantian;

2. Anti-qi venting: centering on Zhongdian Day, from inside to outside, from small to large, eyes and mind around Zhongdian Day, spiraling counterclockwise, which is called anti-qi venting.

3. Turn clockwise to collect qi: then change the direction, inhale from outside to inside, from big to small, turn clockwise to spiral the qi, and the whole body's qi gradually gathers in the sky and collects in the orifices. This is called clockwise gas collection.

Function: concentrate on Jordan's innate mixed energy during the exercise to avoid discomfort caused by blood stasis. Then, the innate mixed vitality dispersed by Jordan and the essence of the five internal organs of the whole body are put together in Jordan, stored and mixed into one.