Basic movements of meridian aerobics 1, starting form

Action essentials: Stand with your feet parallel, shoulder-width or slightly wider, with your head straight, your whole body relaxed and your eyes looking straight.

Mind Breathing: Smile, stretch your eyebrows, be open-minded and be happy.

Effect: the whole body relaxes and enters the state.

Special instructions: do deep and even natural nasal breathing, spit out the old and absorb the new, and spit out the turbid gas in the body.

Step 2 rub your hands

Action essentials: rub your hands hard and quickly.

Mind Breathing: Mind balances Yin and Yang and regulates the whole body.

Efficacy: hand therapy, conditioning the whole body viscera and organs.

Special instructions: if you have high blood pressure, rub your hands down; Low blood pressure; There is no disease on the head and the friction is smooth.

3. Bath surface

Action essentials: the outer side of the little finger and thenar of both hands are upward along both sides of the nose; The outer thumb and thenar of both hands descend along the auricle and massage repeatedly.

Spiritual Breathing: ① The soul is full of qi and blood, beautiful scenery is in sight, and youth is always there. (2) Unforeseen wrinkles.

Effect: Does this formula come from ancient times? Regular practice of cosmetic surgery can make people look rosy and radiant, and can be combined with practice alone when washing their faces in the morning.

Special note: when massaging, the palms and fingers of both hands should be completely attached to the face, and the whole face should be rubbed hard.

Step 4 comb your hair

Action essentials: comb your hair dry, touch your fingertips with your scalp, and comb it from front to back.

Spiritual Breathing: Dredge the head meridians, enlighten the mind and show the hair.

Efficacy: attending to insomnia and dreaminess, relieving fatigue and improving brain power.

Special instructions: nails backward, fingertips forward, reverse combing.

5. Pat your head

Action essentials: the palm is hollow, slightly hard, from the forehead to the back of the head, from the middle to both sides to pat the whole head.

Mind breathing: shake the head meridians, clear the heart, enhance memory and sink the abdomen.

Efficacy: It is mainly used for treating neurasthenia, dizziness, head swelling, migraine and alopecia, preventing or correcting qi stagnation on the top of the head, coping with Mount Tai and refreshing.

Special note: ① The intensity is from light to heavy, and the uncomfortable parts should be hit more and then hit. ② You can practice independently after mental work.

Step 6 rub your ears

Action essentials: Rub the whole ear with your thumb and forefinger from top to bottom. When rubbing, the painful place has lesions at the corresponding acupoints of the body. Rub this place more. Finally, the technique of earlobe should be heavier, with rubbing heat and rubbing red as the degree.

Mind breathing: recuperate the whole body, strengthen the body, strengthen the kidney and consolidate the foundation.

Efficacy: ① Strengthen viscera and regulate the whole body.

(2) The kidney opens to the ear, so this prescription is a good way to tonify the kidney.

Special note: ① Does this formula work? Holographic therapy? And then what? Ear acupuncture therapy? The principle of full body massage. ② When practicing this formula alone, the pain point should disappear.

7. Wipe the spine

Action essentials: ① Press the hot Dazhui point and pat Dazhui point. ② When pinching the cervical vertebra, you should pay attention to massage the pain points and stiffness. When practicing this type alone, you can wait until it is painless.

Mind Breathing: You will never catch a cold, and you will never catch a cold or recover.

Efficacy: ① Prevention and treatment of colds. ② Kneading Dazhui and pinching cervical vertebra can prevent and treat cervical spondylosis.

Special note: it is easy to sweat when exercising. Dazhui is the junction of cervical vertebra and thoracic vertebra, with a large gap, which is the most vulnerable to cold. Therefore, you must dry the sweat here after exercise.

8. Flap your arm

Action essentials: hollow palm slaps along meridians, from left to right, from top to bottom, from shoulder to fingertip, back and forth, left and right.

Mind breathing: dredge the arms and meridians, regulate the heart and lungs, and have unlimited strength.

Efficacy: Dredge the meridians of Yang hand in San Yin San, and prevent and treat diseases such as arm, shoulder, tennis elbow, heart, lung and trachea.

Special instructions: ① Pay attention to keep the slapped arm straight and not stiff. (2) the intensity should be from light to heavy.

9. Shake your arm back and forth.

Action essentials: take the waist as the axis and swing your arms back and forth.

Mind breathing: dredge the arms and meridians, and regulate the heart and lungs.

Efficacy: prevention and treatment of arthritis, scapulohumeral periarthritis, etc.

Special note: the best effect is to throw your hands back and forth to your shoulders.

10, beat your chest and back

Action essentials: the palm becomes a hollow fist and hits the chest and back before and after.

Mind breathing: Breathe smoothly, with clear internal organs and open mind.

Effect: strengthen the chest and moisten the lungs, and eliminate bad emotions.

Special note: hold your chest out when hitting the ball, not your chest out.

1 1, beat the waist and abdomen.

Action essentials: hollow fist hits the waist and abdomen before and after.

Mind breathing: qi sinks in the abdomen, strengthens the body and tonifies the kidney, and regulates the stomach and intestines.

Efficacy: regulating stomach, tonifying kidney and diuresis, bathing and nourishing abdomen.

Special instructions: when hitting the ball, you should close your abdomen and bulge your abdomen.

12, patting ribs

Action essentials: the left hand is held high and straight, and the hollow palm of the right hand slaps the left rib and waist from top to bottom, as does the right hand.

Mind breathing: the sick qi is eliminated, the zang-fu organs are strong and the true qi is sufficient.

Efficacy: dispel evil spirits, improve immunity and strengthen body.

Special instructions: pat the ribs and the parts of the upper body that have not been slapped.

13, pat both kidneys

Action essentials: separate your feet, bend over, and beat the kidney with a hollow palm; When you get up, first raise your hips, then raise your head, protect your kidneys with solid hands, look at your kidneys with your eyes closed slightly, and experience the qi movement between your kidneys.

Mind breathing: strong kidney, strong kidney, and sufficient kidney water.

Results: ① This prescription is strong kidney exercise, and patients with kidney disease can practice this prescription alone. (2) Is this formula an ancient regimen? Two kidney soup? .

Special instructions: ① Get up slowly. ② The effect of high-frequency rapid flapping is better. (3) The time to experience renal pneumatics can be long or short.

14, clap your legs

Action essentials: Bend down and clap your legs with the hollow palm, hitting from top to bottom.

Mind breathing: dredge the meridians of the legs, the inflammation disappears, and the strength is endless.

Efficacy: eliminate leg inflammation, prevent and treat various rheumatism, arthritis and leg cold.

Special note: when people get old, their legs will get old first, and patting and twisting their legs will help delay aging and strengthen their physique.

15, spiral leg

Action essentials: tuck your knees and rotate inside and outside for 9 times; The left leg is contracted together and rotated back and forth for 9 times.

Mind breathing: anti-inflammatory and analgesic, flexible joints, strong and powerful.

Efficacy: prevent and treat all kinds of rheumatism and arthritis, and strengthen legs and feet.

Special note: the action should be slow and the height should be moderate.

16, foot bath

Action essentials: stand upright slowly, lift your heels and move your ankles and toes in turn.

Mind breathing: strong legs and feet, relaxed body.

Efficacy: diminishing inflammation and relieving pain, strengthening ankles, toes and heels.

Special note: this type is similar to the' relaxation massage' in Chinese pedicure.

17, Xianhe River

Action essentials: put the neck 9 times to the limit, and flush it with water 9 times.

Mind breathing: jade pillow can prolong life except cervical spondylosis and invigorate qi.

Efficacy: Prevent and treat various cervical spondylosis, headache, insomnia, etc.

Special attention: move slowly and breathe evenly. Be careful not to close your eyes.

Mu Yun 18

Action essentials: the eyes are slightly closed and the eyeballs are rotated 9 times.

Spiritual breathing: clearing away heat and purging fire, soothing the liver and improving eyesight.

Efficacy: prevention and treatment of various eye diseases and hepatobiliary diseases.

Special note: you can practice with your eyes open until you are proficient, and then close your eyes.

19, buckle teeth

Action essentials: gently close your mouth and tap your left and right upper and lower teeth 36 times.

Mind breathing: shake the head meridians.

Efficacy: Prevent toothache caused by wind, fire and insects, and strengthen teeth.

Special note: it is better to speed up appropriately after proficiency.

20. Shu Yujin

Action essentials: gently close your mouth, gently touch the base of your tongue and stir it back and forth for 36 times; Rinse your mouth repeatedly with saliva produced in your mouth; Finally, it was swallowed in Xiadantian three times.

Mind breathing: ① When stirring, mind produces fluid and strengthens stomach. (2) when swallowing Tianjin, send the abdomen with your mind.

Efficacy: regulate spleen and stomach, cardiovascular and cerebrovascular diseases. Tonify kidney, strengthen body, prolong life, strengthen teeth, and prevent toothache caused by wind, fire and insects.

Special note: ① Is this prescription used for ancient health preservation? The red dragon stirs the sea? 、? Jade liquid back to Dan? . ② Swallow Tianjin like drinking water? Hey? Sound.

2 1, Ming ancient days

Action essentials: two palms close to the ear hole, and two fingers click on the occipital bone.

Mind breathing: shake the head meridians.

Efficacy: prevention and treatment of otopathy, tinnitus, deafness, insomnia, dreaminess, etc.

Special note: Is this formula used for health preservation in ancient times? Did the bell and drum ring? .

22. Lift the anus and shrink the kidney

Action essentials: the mind makes the internal work lift the anus and internal and external kidneys up to the navel. The external kidney refers to the vulva and the internal kidney refers to the kidney.

Mind breathing: natural breathing; Lift the anus and shrink the kidney when inhaling, and put down the anus and kidney when exhaling.

Efficacy: strengthening kidney, mainly treating kidney, gastrointestinal system, gynecology, urinary system, proctoptosis, hemorrhoids, constipation and other diseases.

Special note: ① Is this prescription used for Taoist health preservation? Closed households? . (2) No more than 20 times each time.

23. Stretch your whole body

Action essentials: ① Cross your hands over your head, stand on tiptoe, and stretch your spine up and down for 9 times. ② Turn left and right, and swing left and right 9 times each. ③ 9 times for the front, back and lower back.

Mind breathing: combing the spine and regulating the whole body.

Efficacy: regulate diseases such as spine, triple energizer and viscera; Strengthen physical fitness, enhance physical flexibility, physical strength and endurance; Promote metabolism and expel toxins.

Special instructions: ① Move slowly, breathe evenly and slowly, and keep your eyes on your hands. ② Is this type suitable for yoga? Giant style? 、? Stretch? Variant.

24.accept

Action essentials: the left leg of the man and the right leg of the woman stand side by side with their hands on the lower abdomen, including the left hand of the man and the right hand of the woman.

Mind breathing: stay in the abdomen for 1-3 minutes; With deep and even natural nasal breathing, qi sinks into Xiadantian.

Function and effect: accept the job and relax the whole body.

Special instructions: relax from head to toe in turn; Relax your body, rest and mind.

Attention: ① Keep a deep, even and natural nasal breathing in the whole movement, stand naturally, stand straight but not stiff, gently close your mouth, keep your eyes straight, and keep your tongue on the palate. Except for the movement, don't close your eyes, the movement speed should be appropriate and your mind should be calm, so that you can be your own at this time.

② Unless otherwise specified, it is 9 or 36 times. Proficiency can be unlimited according to personal physical condition. Usually, you can focus on practicing some things according to your own needs, such as people with colds? Wipe your spine? .