Slow, refers to the practice when the body's center of gravity is stable, and the actual situation is clear, light and slow.
Circular motion means that the action route is arc-shaped, not angular, not straight and not straight, which conforms to the natural bending state of human joints. It drives the limbs to move with the spine as the axis, follow up and down, and run through one after another.
Coherence requires the change of the actual situation of the action and the transformation and convergence of the posture, and cannot be paused or intermittent. Relaxation refers to the relaxation of muscles, joints, central nervous system and internal organs during practice. Under the active control of consciousness, gradually achieve soft breathing, physical and mental relaxation, while loose and unremitting, maintain a correct posture, and deepen this relaxation.
Tightness refers to proper exertion and slow progress in practice, which is mainly reflected in the end of the last action and before the start of the next action.
Moving means moving lightly, lively, continuously, comfortably and naturally under the guidance of ideas.
Static means to be calm at the joints of the movement (1), with your feet open and parallel, shoulder width apart. Slowly raise your arms over your head from the left and right sides, cross your fingers, turn your palms over and lift them up as far as possible, so that your arms can be fully stretched, without being nervous, just like stretching. At the same time, look up slowly, with an air of Optimus Prime, and breathe in slowly at this time.
(2) Turn your palms down. When you are falling to the chest height in front, turn your palms up again with the fall, and lower your head slightly, so that your eyes will be handy. Come in together and exhale slowly.
To do this, put your palms down and practice four to eight times. Another exercise method, the difference is that every time you pull up, your arms are slowly raised on your side and your heels are raised at the same time. Keep your eyes straight and your head up, but don't be nervous. Then put your hands apart, press them in front of you, your heels fall, and your breath slowly sinks in your abdomen. Press this four to eight times.
From the action point of view, this type is mainly the stretching movement of limbs and trunk, but in fact it is the whole body movement of limbs, trunk and various internal organs at the same time.
This prescription mainly regulates triple energizer. The position of triple energizer is still inconclusive, but most people think that the upper energizer is the main receiver of thoracic cavity, the middle energizer is the main receiver of abdominal cavity and the lower energizer is the main drainage of pelvic cavity. That is, the upper jiao governs respiration, the middle jiao governs digestion and the lower jiao governs excretion. It summarizes all the internal organs of the human body. "Difficult Classics 66 Difficult Classics" contains: "People's life is also the foundation of the twelve classics, so it is called the division of the original three jiao, the three qi, and the five internal organs. The original text, the title is also handed in. " Original vitality is life. The twelve meridians's roots, inspired by the triple energizer in the five internal organs, are the motive force of human activities. Therefore, the conditioning of triple energizer can play a role in preventing and treating various visceral related diseases. Especially people with a bad stomach. When you lift your breath. The position of the chest cavity is improved, which increases the movement of the diaphragm. Through X-ray perspective observation, it is proved that it can be increased by one to three centimeters compared with general deep breathing, thus increasing the breathing depth, reducing the compression of organs on the heart and lungs, facilitating the venous blood to return to the heart, giving full play to the function of the lungs, and refreshing the mind and relieving fatigue. In addition, lifting and inhaling makes the diaphragm fall, and the heel naturally rises and stands to make the lower abdomen adduction, thus forming reverse breathing and fully massaging the abdominal organs; When exhaling, the upper limbs descend, the diaphragm relaxes upward, and the abdominal muscles relax at the same time. At this time, the abdominal pressure is much lower than that of general deep breathing, which improves the blood circulation of abdominal cavity and pelvic organs. Usually, people's hands are always in a state of half-clenched fists or clenched fists. Because the hands are cross-supported, the muscles, bones and ligaments of the hands can also be conditioned. In addition to fully stretching limbs and regulating triple energizer, this prescription also has certain preventive and therapeutic effects on lumbago, back muscle stiffness, cervical spondylosis, eye diseases, constipation, hemorrhoids, leg vasculitis, flat feet and so on. This prescription is also an excellent method for relaxing the chest, promoting digestion and relaxing bowels, consolidating essence and tonifying kidney, strengthening bones and muscles and relieving fatigue. Used for pre-treatment
When preventing vasculitis, we should take the practice of lifting our feet high and practice repeatedly every time. (1) The feet are opened in parallel, slightly wider than the shoulders, in a stance of horse stance. Upper body upright, arms bent flat on chest, left arm on top, right arm on the bottom.
(2) Make a fist, with the index finger and thumb splayed in a figure of eight, with the left hand slowly pushed flat, the left arm straight, and the elbow of the right arm bent and pulled back to the right, and the right fist stopped in front of the right rib, with the heart of the fist facing upward, like a bow. Look at your left hand.
Actions (3) and (4) are the same as actions (1) and (2), but the left and right sides are opposite, so the left and right bows are opened 4 to 8 times.
The focus of this action is to improve the blood circulation in the thoracic spine and neck. Clinically, it has a certain therapeutic effect on sequelae caused by concussion. At the same time, the organs of the upper middle jiao, especially the heart and lungs, are massaged rhythmically, thus enhancing the heart and lung function. By expanding the chest and extending the arms, we can exercise and strengthen the skeletal muscles of the chest ribs, shoulders and arms, which is helpful to maintain the correct posture and correct the bad posture such as shoulder retraction and round back. (1) Hold the palm of your left hand upright, then flip the palm rest, with the fingertips to the right, the palm of your right hand pressed down, and the fingertips forward.
(2) The left hand is downward in front of the body, and at the same time, the qi and blood are pulled downward, and then the whole body is relaxed and natural standing is restored.
Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. This way, the left and right hands alternately raise 4 to 8 times.
This action mainly acts on the middle focus, and the limb extension should be gentle and slow. Because both hands alternately lift one hand and press the other hand, the internal organs and muscles on both sides are pulled in opposite directions, especially the organs such as liver, gallbladder, spleen and stomach, thus promoting gastrointestinal peristalsis, enhancing digestive function, and persisting in practice for a long time, which has preventive and therapeutic effects on the above-mentioned organ diseases. After proficiency, you can also cooperate with breathing, lift and inhale, and fall and exhale. (1) Feet are parallel and shoulder width apart. The arms are naturally drooping or akimbo. The head and neck drive the spine to twist slowly to the left, look behind and inhale at the same time.
(2) The head and neck drive the spine to turn slowly to the right and restore head-up vision. At the same time, relax the whole body with exhalation.
Actions (3) and (4) are the same as actions (1) and (2), but the left and right are opposite. Look around like this, 4 ~ 8 times at a time.
Five tiredness refers to the damage of heart, liver, spleen, lung and kidney caused by improper work and rest and abnormal activities. Seven injuries refer to the injuries to internal organs caused by emotions such as joy, anger, thinking, worry, sadness, fear and shock. Due to persistent excessive mental activity, nervous dysfunction and imbalance of qi and blood, the viscera are damaged. This type of exercise is actually the whole body exercise, especially the waist, head and neck, eyes and so on. Due to the repeated twisting movement of the head and neck, the flexibility of the neck muscles is enhanced, and the blood circulation of the head and neck is improved, which is helpful to relieve the fatigue of the central nervous system and enhance and improve its function. The formula has a good effect on preventing and treating cervical spondylosis, hypertension, eye diseases and strengthening eye muscles. When practicing, be cheerful, smile, be happy from the heart and smile from the heart. Only in this way can we cooperate with the action to prevent and treat five injuries and seven injuries. In addition, this type should not only twist the head and neck, but also twist the whole spine, even the two thighs. Only in this way can the health of the five internal organs be promoted and the venous blood reflux (1) be improved. Stand with your hands akimbo, exhale slowly, twist your waist to the left, bend over and exhale slowly. Continue to move, head down from left to right, lead your neck forward like a small spoon scooping water, slowly raise your head from the right and inhale at the same time; Twist your waist to the left, regain your standing posture, and exhale slowly and deeply. At the same time, relax the whole body, and at the end of exhalation, do several rhythmic waist-pinching movements with both hands at the same time.
(2) The action is the same as (1), but the left and right are opposite.
In this way, (1) and (2) actions are alternately performed 4 to 8 times.
In addition to emphasizing relaxation, this type of action must also emphasize silence to relieve tension and make the mind clear. As the saying goes, silence can control impatience. "Heart fire" is a symptom of inflammation and anxiety caused by deficiency fire. This kind of deficiency fire should be pinched with thumb when exhaling, which will lead to the decline of qi and blood. At the same time, the bending action also has the effect of subduing the "heart fire". The movement should be kept freely, the exhalation time should be prolonged, and the excitement of sympathetic nerves should be eliminated, so as to get rid of the "heart fire". At the same time, it also has a certain effect on the joints, ligaments and muscles of the waist and neck, which is helpful to the operation of Ren Du Chong Mai. (1) Feet are parallel and shoulder-width, palms press umbilicus.
(2) The palm is divided into the back waist along the vein.
(3) The upper body leans forward slowly, keeping the knees straight, and massaging the palms along the coccyx to the heels. Massage along the outside to the inside of the foot.
(4) The upper body is straight, and the hands are massaged to both sides of the umbilicus along the inner thighs. Repeat the pitch 4 ~ 8 times.
The waist is the key part of the whole body movement, mainly to exercise the waist, but also to strengthen the activities of the abdomen and various internal organs, such as kidney, adrenal gland, abdominal aorta, inferior vena cava and so on. Traditional Chinese medicine believes that "kidney is the foundation of nature" and "storing essence and storing viscera". The kidney is an important organ for regulating the balance of body fluids. The adrenal gland is an endocrine organ. It is closely related to systemic metabolic function. The waist is also the location of the abdominal ganglion "abdominal brain". Because of the rhythmic movement of the waist (pitching back and forth), it also improves the blood circulation of the brain, enhances the regulation function of the nervous system and the physiological functions of various tissues and organs. Long-term exercise has the functions of dredging the waistband and du meridian, strengthening the waist, strengthening the kidney, waking up, improving eyesight, exercising and strengthening the waist and abdominal muscles. The elderly and infirm should gradually increase the bending movement, and those with severe hypertension and arteriosclerosis should not bow their heads too low. Preparation posture: open your feet to form a just look pile, with fists on your waist, fists facing up and eyes wide open.
(1) Move forward slowly with the left fist, which can be either a fixed fist or a prone fist. When punching, the waist is slightly twisted to the right, the left shoulder changes with the previous punch, the palm arm rotates outward to grasp the fist, and the fist lies on the waist.
(2) The action is the same as (1), but the left and right are opposite. Strike 4 ~ 8 times alternately from left to right.
This type of action requires two fists clenched, two thumbs firmly grasping the ground, relaxing the chest and straightening the neck, focusing and glaring. This kind mainly exercises the muscles of limbs, waist and eyes. According to one's physique, hobbies, age and purpose, determine the strength when practicing. Its function is to relax the whole body qi and enhance lung qi. Excite the cerebral cortex and autonomic nerve at the same time, which is beneficial to the operation of qi and blood. It also has the function of strengthening the bones and muscles of the whole body. Ready posture: feet parallel to each other, shoulder width, or feet together.
Raise your arms over your head, lift your heels and inhale. The arms fall forward by themselves, and the heels also fall with them, so as to cooperate with exhalation. Relax all over. So rise and fall 4~8 times.
Under the guidance of the limbs, the inspiratory arm raises its head at its own sides, exhales and falls, and at the same time relaxes the whole body, leading the "turbid gas" from the head to the Yongquan and discharging it out of the body. "Turbid qi" refers to all nervous and dirty pathogens. The ancients called it "removing turbidity to protect the Qing Dynasty" or "removing turbidity to protect the Qing Dynasty". Because the heel moves elastically and rhythmically, it can exercise the ligament between vertebrae and joints, and can prevent and treat various diseases of vertebrae and flat feet. At the same time, it is beneficial to the circulation of spinal fluid and the enhancement of spinal nerve function, thus strengthening the regulation of systemic nerves.