Qigong, which strengthens the body, has always been valued by doctors, health experts and martial artists. Its main purpose is to exercise the kidneys and waist. They think that the exercise of kidney and waist is also a Russian exercise of human vitality. In ancient China, hundreds of schools attached great importance to the cultivation of "spirit" and regarded it as the three treasures of life. Zhuangzi once pointed out that "when a person is born, qi will gather. People gather to live, and respect will die. " "Taiping Jing" said: "Essence, qi and spirit are * * * as a whole ... so those who are gods, take advantage of qi and master it. The three help each other and treat each other together, so those who can live long should love qi, recuperate and focus on essence. " This shows how much the ancients paid attention to the A cultivation and exercise of "essence, qi and spirit". As the saying goes, strong muscles and bones strengthen the skin on the outside, and strong spirits and spirits on the inside ","it is also equal to nourishing essence, regulating qi and recuperating. " "

Let's learn more about the function of the kidney, and you should pay enough attention to it. The kidneys are located at the waist. It is the root of human life. Its main function is "kidney storing essence". The so-called hidden essence includes the innate essence of human body and the acquired essence. The innate essence is observed by parents, and the acquired essence comes to Shui Gu naked, and the essence is stored in the kidney, so that the human body can develop and reproduce. After the essence, there is kidney qi, and the kidney essence is sufficient. Then the kidney is full of vitality, so the body is strong, radiant and alert.

"Kidney governs water". Kidney-qi can regulate the metabolism of water and liquid in human body.

"Kidney governs bone and produces marrow", and kidney essence is sufficient to produce marrow. Reinforce the bones and nourish them, and the bones and teeth will be strong.

"The kidney is connected with the brain", and the brain is "the house of Yuan God". The mental thinking activity of the master is formed by the accumulation of bone marrow, which is transformed from kidney essence, so the mental thinking activity of the brain is also closely related to the function of the kidney.

Chinese medicine also believes that life gate and daughter cells also belong to the scope of kidney.

The life gate is between the two kidneys, also known as Yuan Yang, Kidney Yang and True Fire. The fire of life gate is the root seedling of human life function. The so-called "strong fire makes strong." When the fire decays, the vitality is weak, and when the fire goes out, the vitality stops. "This shows that Mingmen is as important to human life activities as demonstrated, so it is sometimes classified as demonstrated. Dantian is an important position in qigong exercise. Maintaining dantian can strengthen the function of yin and yang elements of kidney in practice, help the heart, make the heart and kidney intersect, and help fire and water, thus playing a huge role in comprehensively coordinating the functions of viscera.

Daughter cell, also known as uterus, is the general name of uterus, ovary and fallopian tube. It does not belong to the five internal organs, but it is also one of the five internal organs, and it is also "the same as the five internal organs, and the work is the same as the dirty", so all books are listed as odd and constant five internal organs. It has the functions of regulating menstruation and gestating fetus. Its normal physiological function is also determined by the rise and fall of Chong and Ren meridians, which are closely related to the function of kidney.

The kidney meets the bladder, which is both exterior and interior. Batuo is the official of the state capital, mainly storing urine and excreting and gasifying circulating water. It is connected with the kidney, which is from the outside to the inside. Bladder is in the exterior and kidney is in the interior, so bladder diseases are closely related to kidney. If the bladder skin is blocked, the gas will be abnormal. Over time, the kidney qi will decrease and the qi will be insufficient, which will lead to abnormal opening and closing of qi.

Strengthening waist and kidney function is aimed at these important functions of kidney. Strengthen these functions with thoughts and martial arts, and achieve the functions of filling marrow and replenishing essence, strengthening the outside and strengthening the inside. Illness is sparse, but no illness is strong. It has a good therapeutic effect on lumbago due to kidney deficiency, lumbar muscle strain, spinal diseases, intervertebral disc herniation, neurasthenia, hypomnesis, nocturnal emission, yang phlegm, tinnitus and other diseases.

Strong waist and strong kidney function have a long history. As early as more than two thousand years ago, people paid enough attention to the exercise of kidney. China's earliest medical works, Huangdi Neijing, and medical works of past dynasties all have incisive views on the function and movement of kidney. This skill is a compulsory skill for many martial arts masters, qigong masters and health experts. A skill is widely spread all over the world, and each faction has its own characteristics. For example, the Eight-step Skill of Strengthening the Waist, which is introduced in this achievement method, was mostly produced and handed down in the pre-Qin period more than 2,000 years ago. The principle of "Yang-invigorating and kidney-invigorating" comes from the "Notes on Acupuncture and Moxibustion in Huangdi Neijing": "Patients with chronic kidney disease can face south when cloudy, keep conscious and hold their breath for seven times. If you swallow something very hard, after seven times, the bait will have countless sublingual liquids. "

Strengthen the waist and kidney function, use the rest, true qi and skills in qigong to gather the essence of qigong and integrate martial arts into one furnace. Achieve the purpose of preventing and treating diseases, strengthening the body and prolonging life.

This chapter will mainly introduce three representative functions of strengthening the kidney and waist: (1) Yang and kidney, (2) Eight-segment function of strengthening the waist and (3) Strengthening the waist and kidney. These three kinds of kung fu exercises are different and have their own characteristics, but the purpose is the same. They are the first to strengthen the bones and tonify the kidney, maintain the body and strengthen the body, and are the focus of China Kung Fu.

Simple and easy to learn, it is characterized by absorbing the superficial qi of heaven and nature, expelling the turbid qi of zang-fu organs, dredging the two meridians of chong and ren, and achieving the purpose of filling marrow and essence.

Eight-step waist exercise is characterized by exercising the waist from different angles with the waist as the axis, which has the functions of strengthening the waist and kidney, promoting blood circulation and qi circulation, strengthening the bone and filling the marrow, strengthening the ears and brain, smoothing the back and enhancing the strength of the waist and abdomen. Strong waist and strong kidney function combine the strengths of the two families.

1.

Facing the rising sun, stand naturally, feet apart, shoulder width apart, legs slightly bent, knees relaxed.

Hold the ball with both hands, and aim the two Laogong points at Xiadantian.

Head upright, tongue on hips, eyes hanging down, eyes looking at the ball between hands, trying to illuminate the acupuncture points of the lower abdomen and armpit with all kinds of light. (Figure 10- 1)

Inhale, expect the sun to break into the two points of Zhonghe Shenquan, exhale, relax the body, and make the qi fall into the abdomen. The time is 5- 10 minutes.

2. He Chaoyang

Facing the rising sun, put your hands together, touch your fingers, touch your palms, and stand upright. : ding

Fingers do not exceed the tip of the nose, eyes are slightly closed, and the rest of the eyes are close to the fingertips. Bend your legs slightly and relax. (Figure 10-2)

When inhaling, the mind enters the body from the mysterious light spot under the armpit (between the eyes) and Shen Yan. When exhaling, the whole body is relaxed and the gas can reach the spring.

When inhaling, the body sensation rises, and when exhaling, the body sensation drops slightly for 5- 10 minutes.

Step 3: Turn your back on Yang and fold them together.

Turn around: Turn your back to the sun and let the warm sunshine shine on the stern boat. Same posture as above. (Figure 10-3)

When inhaling, the body rises slightly. The sunshine of the soul is inhaled from Dazhui and Mingmen points. When exhaling, the body feels a little falling, and the sunlight inhaled by the mind drops, reaching Yongquan point from behind the legs. The time is 5- 10 minutes.

4. the left and right yang penetrate dantian

Turn around: Facing the rising sun, the right leg sits backward (the center of gravity moves backward) and the left leg naturally moves forward. Put your palm on your left leg, and Laogong point faces the sun. Inhale, the body center of gravity moves forward slightly, the left leg is slightly arched, and the mind is inhaled from Laogong Point and Shenquan Point. When exhaling, the center of gravity moves backward, the right salt sits back, the left leg is slightly straight, the hands are folded, and the abdomen is exposed to the sun for 9 times.

Then the left leg sits backward (the center of gravity moves backward), and the hind leg naturally stretches forward, doing the right yangguan, and the action is the same as above, counting 9 times.

Pat the lower abdomen

Facing the rising sun, stand naturally, close your eyes slightly, and gently pat your lower abdomen and pubic bone with your hands 180 times with weak light.

Pat the waist

Standing with the back to the sun, eyes slightly closed, slapping the sacrum 180 times with both hands, and slapping the point of Lumbar Shenshu 180 times can play a role in treating low back pain.

7. All ideas are unified.

Stand facing the rising sun, eyes slightly closed. The palm of the left hand is attached to the lower abdomen, and the palm of the right hand is covered on the back of the left hand (the opposite is true for women). Turn your hands counterclockwise from small circle to large circle, turn 36 times, then turn clockwise from large circle to small circle, turn 0.36 times (women turn first and then reverse).

8. Take a job

Open your eyes, gently wash your face with your hands, comb your hair with your fingers, press your ears with your palms, gently rub them for 9 times, and then pull the earlobe a few times with your hands. Put your hands on your ears and tap your fingers on your chest 36 times.

9. Precautions for exercise:

(1) It is advisable to practice this skill when the sun is weak in the morning.

(2) When practicing, smile and enjoy yourself.

(3) It is best to work on the moon at the evenings of the lunar calendar 14, 15 and 16 every month, so as to absorb the essence of the sun and the moon and keep the balance between yin and yang.

During fishing practice, sexual intercourse is prohibited within 100 days.

(5) Keep the training ground fresh and sheltered from the wind.

(6) Urine before exercise and relax your belt.

(7) You can also practice facing east on cloudy days.

(2) Eight-step skill of strengthening waist

Song formula: Dapeng spreads its wings in Wan Li and pigeons roll in the sky; Gu Song greeted the guests with oblique branches, showing heroic spirit. The two dragons play with pearls, and the peddler plays prostitutes at large; Looking at the sky and refining the essence, the black bear shakes the sky and the ground. Teenagers practice waist till they are old. Those who have education and can live long are also high.

1. Dapeng spread his wings and twisted his waist. The image and style name of "Hebei" in ancient times can be found in the guide map of silk painting in the Western Han Dynasty.

Keep your feet open and turn to the left and rear with your waist as the axis. When your arms twist with your waist, slowly lift them to the side, just like a Dapeng spreading its wings or a crane flying north (with its back facing south when moving). The fist lifting and waist twisting should start and end at the same time. Twist the upper body as far as possible to the rear, keep your feet still, and divert your attention with your left hand. Pause the reduction, and then do the opposite, the action is the same, but the direction is opposite (Figure 10-4).

2. The crane is rolling, which is a bend. The ancient name is "Gully Wolf", with the same image and style.

Bend down to hang the bell first, then turn around at the waist with the same opening, lift your arms from bottom to left and up to back, and turn your neck to look back. From top to bottom, it is simplified as bending arms and hanging arms, that is, drawing circles in the air with both hands. (Figure 10-5)

3, Gu Song welcome guests, for the side waist. There was a "snake bend" in ancient times. See the first flood in the Jin Dynasty, and "Bao Puzi mixed".

Raise your right hand, bend your elbows and arms to the back of your head, palm forward, jaw down, fingertips to the left; The left hand is extended downward, the elbows and arms are bent over the lower back, the palms are backward, the chin is upward, and the fingertips are right. At the same time, the waist bends to the left as much as possible, and the arms extend to the opposite side as much as possible according to the situation. Pause, and then take the right type. (Figure 10-6)

4. It's bending over to subdue dragons and tigers. It was called "Dragon Guide Tiger" in ancient times. See "Bao Puzi"

Let's get ready for waist boxing. The left fist extends from the waist to the front of the abdomen The heart of the fist is downward, and the tiger's mouth is inward opposite to the navel, separated by a horizontal fist and a half; At this time, the right fist extends from the waist to the top of the forehead, the jaw is down, the heart of the fist is outward, and it is also separated from the forehead by a horizontal fist and a half. The two fists are far apart from each other. Action coordination. Then, your feet are elegant, your waist turns left, and your standing posture is changed to a left lunge. At the same time, the palms of the two fists are slowly changed, and the left palm is connected with the rear of the left buttock, forming the back support potential of prone fists. The fingertips are left, and the right palm is led to the front to enjoy external support. The palms are outward and the fingertips are also left. The front, upper and forearm are symmetrical to each other, forming an open bow posture, with the neck and waist furthest backward. Focus on the back hand, pause for a moment, and then make a right posture, that is, when turning to the right waist, the two palms form a fist, the right fist sinks in front of the abdomen, and the left fist extends to the forehead; At the same time, both feet are on the ground, and the two fists are turned into palms from left lunge to right lunge through horse stance. The above is the same as above, except that the transition action is no longer a waist boxing posture, but in the opposite direction. This is a complicated type in the whole set of works. Need to coordinate sticky movements, hands echo. (Figure 10-7)

5. Two dragons playing with beads, also called "turning around". For images, see Guide Map.

Raise your arms horizontally, and when you bend over, your right arm extends downward. Your right hand pulls your straight arm from the outside of your right foot to the outside of your left foot along the ground, as if you were rolling a ball. At this time, the straight arm of the left hand is slowly raised. Always stretch your arms like a word. Then the correct type. (Figure 10-8)

6. Borrow Lang to beat drums and waist. With the waist as the axis, the straight arms of both hands swing back and forth to the left, right and left with the rotation of the waist, while the palm moving to the right slaps the back waist, and the palm moving forward slaps the opposite waist and waist. It can also take care of the chest, abdomen, shoulders and back. The beating strength should be in the order of "light" and "light", with the comfort of each part as the degree. (Figure 10-9)

7. If you look at the sky at a loss, you just bend over. It evolved from the ancient "Bird Stretching" and was named "Zhuangzi Deliberately".

Hold your lower back with your hands, with your fingertips facing down. The waist is softened and then bent, slightly in an anti-bow shape, which restrains the face from looking at the sky and deeply inhales the fresh air from the outside. Pause for a moment, straighten up, and then bend over. At the same time, the fingertips of the two palms point forward to the ground and press down to form a palm-crossing posture, which deeply exhales the turbid air in the abdomen. Keep your hands on time, and don't touch the ground; If the hand can touch the ground, it will move forward. Don't bow your head and rush down, you must look forward. There is no distinction between left and right in this formula. (Figure 10- 10)

8. The black bear shakes his body and waist. Ancient name "Xiong Jing", see "Zhuangzi".

Shake the whole body with the waist as the axis, palm down, bend and stretch each other, and make a horizontal or oblique circle in front of the chest and abdomen. The two circles are connected, and the center of the circle should be opposite to the ventral line. When shaking, the waist and neck turn left and right, the eyes scan left and right, the body swings left and right, the shoulders are raised, and the heels are close together. In short, the whole body should be in the contradiction between yin and yang, such as rigidity, excess and deficiency, movement, flexion and extension, opening and closing, throughput, low rise, ups and downs, swaying, rotation, looking around and so on. And strive to be calm in swaying, show lightness in calmness, and naturally show lightness and joy like a bear entertainment drama. (Figure 10- 1 1)

9. Precautions for exercise:

(1) When practicing, it should be clear that the left and right scores and their order are based on the direction of waist movement, always left first and then right.

(2) The gait of lower limbs, except for the fourth paragraph "Crouching Tiger and Dragon", is the simplest gait, that is, the feet are parallel, shoulder-width, the arms naturally droop and look straight.

(3) Patients with severe hypertension and heart disease are prohibited.

(3) Strong waist and kidney function

1. Ready posture:

Natural standing posture, feet shoulder width apart, toes parallel to the front, upper body upright, slightly leaning forward, hands down in front of the body, naturally drooping. Hands and legs are about one punch apart, head slightly lower forward, eyes slightly closed, so that the tip of nose and eyes can see their navel and stay in the abdomen.

Step 2 cross stroke

Hands are at the left and right Shenshu points and Mingmen points in the back, and Tianshu points in the front abdomen naturally follow the rotation of the upper body. The degree of flapping is selected by the practitioner, and the first inhalation and then inhalation are I breaths (2 breaths after left and right slaps), and * * * is 50 times.

3. Up-down collision method

Inhale, naturally lift the upper body, shoulder width chest arch, and put your hands on the outside of your legs. Exhale, the upper body naturally droops, the shoulders recover, and both hands are placed on the front side of the thigh at the same time. It feels like making a sacred tree, life gate, large intestine tree, small intestine tree and Shu Yao touch each other. Breathe up, breathe down, I breathe, * * * is 50 times.

4. East, West, North and South Law

The upper body is naturally raised straight, the shoulders are wide and the chest is arched, the hands are folded on the outside of the thighs, the head and neck rotate naturally, and breathing naturally, 25 times left and right, 50 times * * *.

5. Monkeys catch the moon

The upper body bends naturally,' natural breathing method, slapping the Zusanli point in front of the knee with Daling point of the wrist, and slapping the middle point of the knee defender with Hegu point of the back of the hand, so that the waist naturally rotates with it. Don't be stiff, fan left and right twice and hit * * * 50 times.

6. Up and down grinding method

The upper body naturally droops slightly, leaning forward, hands in front of thighs, head and neck slightly leaning forward, hands and head and neck still. The upper body and lower limbs naturally rotate 360 degrees with the vein and breathe 25 times naturally.

7. Stress posture

After practice, stop for a while and stay at Yongquan point from Dantian. The recovery posture is the same as the training posture, with eyes slowly opened and hands from bottom to top and then from the top of the head to the chest. Dantian intends to compress air from the abdomen down to Yongquan point for three times in a row, and then walk or move freely.

8. Take notes

(1) This operation always adheres to the Dantian point (except the closed potential), with a calm mind, cheerful spirit, natural body relaxation, no deviation and no side effects.

(2) This method is mainly used for low back pain, but it also has obvious curative effect on other arthritis, sciatica, headache and dizziness.

(3) This method is not applicable to hypertension, coronary heart disease and pregnant women.

(4) It is best to practice this skill for I times in the morning and evening, both indoors and outdoors, and you can't rush for success.

(5) It is normal to practice until you feel angry.