The key point of the "Xiong Yun" movement is to shake the body vertically and squeeze and massage the zang-fu organs with the weight of the trunk, which is equivalent to giving a physical therapy massage to the zang-fu organs that work day and night. Pay attention to the right rib, upper abdomen, left rib and lower abdomen when practicing, and shake clockwise and counterclockwise. At the same time, the trunk shakes clockwise and counterclockwise along the vertical circumference of the coronal plane of the body, and the shaking amplitude is large, so that the internal organs are squeezed and pulled, and the chest always faces straight ahead and does not look back.

When doing Xiong Huang, lifting the hips and knees, controlling the movement of the center of gravity, and stepping down and shaking the feet can improve the balance ability, enhance the strength of muscles around the hip joint, and help to prevent and treat lower limb weakness, hip joint injury and knee joint pain in the elderly. By lifting hips and shaking feet, squeezing the waist and abdomen, it is intended to regulate the liver and spleen and massage the digestive organs, which is helpful to transport the fat on both sides of the abdomen, enhance the digestive function, and slim down and strengthen the body.

The movements of bears can be divided into two movements: "bear luck" and "Xiong Huang".

Bear tricks:

1, relax physically and mentally. Before practicing, you should relax your muscles, nerves and spirit. Requirements are loose and tight, soft and rigid, and must not be stiff and clumsy.

2. Abide by dantian and eliminate distractions. It shows that Tian Dan is helpful to form abdominal breathing, that is, the chest is deficient and the abdomen is solid, and breathing is deep and far. Only in this way can we be light, agile and free to move. Regular exercise can enhance the function of internal organs and make blood circulation vigorous. What's important is that the deficiency of the upper body and the lower body is helpful to overcome the symptoms of top-heaviness and weakness in the middle-aged and elderly people.

3. Breathe naturally and smoothly. Take a few deep breaths before practice, adjust your breathing and let it flow naturally. You'd better breathe through your nose. It's delicious, too. Inhale slowly and exhale gently. With correct movements, abdominal breathing can be naturally formed slowly, which can increase the amplitude of chest-abdominal breathing and make abdominal muscles contract strongly. Long-term practice can improve the function of internal organs.

4, imaginative, both in spirit and form. When practicing bear play, you should be as vigorous and calm as a bear, showing an air of swaying, resisting leaning and walking. The bear looks heavy and lame when he walks. In fact, he is calm and smart.