Breathing action

Reverse abdominal breathing (abdomen when inhaling, abdomen when exhaling), lifting anus to close yin when inhaling, abdomen to send crotch forward. When exhaling, the lower abdomen bulges and the buttocks expand at the same time (the buttocks are slightly upward). Inhale deeply, exhale for a long time, inhale and exhale at the same time, that is, breathe as much as possible and keep breathing and movements completely.

Practice for more than ten minutes to reach 320 exhalations. Call it out and it's over. Work three times and it's over.

Grasp the strength

Depending on the training situation and the physical condition of the exerciser, students usually use slow fire in the early stage (the intensity is small, and most of their friends are in poor physical condition). After the body gradually recovers, if you want to practice or keep in good health, students can choose by themselves, slow down and choose a kind of continuous learning. Generally, different exercise plans should be made according to the differences of physical fitness and training stages.

Different seasons, different regions and different times also change. The details should be in the learning process. Guided by a professional coach.

Brief introduction of Italian gold

Pre-training: I'm going to keep Guan Yuan, that is, when I breathe in, I think about the place where there is no point (four fingers under my navel).

Mid-training: when inhaling, the mind will become stronger and stronger, and the strong point will get angry, and the clear gas will rise along the Du meridian, and the gas will rush to a hundred meetings; When exhaling, the qi descends along ren meridian and sinks into the perineum. Breathe in and out for a week, that is, follow it for a week.

Acrobatics later stage: following the big Sunday, I won't elaborate here.

Matters needing attention

1, the best training time: get up on an empty stomach in the morning, defecate, drink a cup of warm water and exhale.

(Sleeping late is equal to blocking the sun)

You can only practice for one hour after dinner.

3. Practice in a safe and ventilated place to prevent cold air from blowing directly into the body and avoiding the wind like a sword; (taboo air conditioning, room temperature is the best, adapt to the environment, natural way)

4. Try not to urinate within half an hour after practice;

5. After practicing for half an hour, you can eat cold and take a shower;

6, strong winds, heavy rains, thunder, don't add ideas;

7. Sit down after practicing for three to five minutes.