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Introduction to the protagonist¡¯s martial arts Introduction to the protagonist¡¯s martial arts

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    Nine-Yang Magic; Nine-Yang Magic is a martial art in the "Nine-Yang Manual", which comes from Jin Yong's novels.  According to the outline of Wang Chongyang's "Xiantian Gong", when you have reached the final level of practicing Nine Yang Magic, you must endure the pain of hot and hot all over the body and open up all the hundreds of acupoints in the body before you can truly practice "Nine Yang Magic". Otherwise,  It's just that the internal energy of Jiuyang is accumulated, and the internal energy cannot be used vividly. After the battle, it is easy to be discouraged and die, such as Jueyuan.  After mastering the magic skill, the internal force can be generated extremely fast and endlessly. Ordinary fists and kicks can also use huge attack power; the defense power is unmatched, the automatic body protection function can rebound external attacks, and become an indestructible body;  The method is superior to all the masters of Qinggong in the world; it is also a holy scripture for healing, invulnerable to all poisons, and specially designed to overcome all cold and negative internal forces.  Jiuyang Shengong integrates the principles of martial arts. After it is practiced, all martial arts supplements in the world are called Xingyiquan.  Set the pace, adjust the breath, touch the energy (qi training); the second step is to practice following the steps, practice the integration of mind, qi, and strength, practice exerting force, use the inside to urge the outside, practice Dantian shaking, and the overall explosion; the third step is  Practice walking, practicing mind, and practicing form.  This step of Kung Fu is a highly coordinated unity of body shape, footwork, technique, and Qi.  There are also two ways to practice Xingbuquan: one is to practice the twisting force while walking, using the inner part to push the outer part, causing the Dantian to shake and the whole body to explode.  The second is to practice dark energy and transformation energy. The steps are like plows, the body is like a dragon, and the body is transformed into hands. The form and spirit are unified, and the energy is mixed into one, and the clouds and water flow.  In the past, some people said that Xingyiquan was evil and did not dare to practice Xingyiquan. However, some people practiced it, but the more they worked, the worse their problems became.  Many old boxers are reluctant to teach children to practice Xingyiquan, thinking that adults will be more receptive to Xingyiquan (which is exactly the opposite of Shaolin Quan).  This is because Xingyiquan focuses more on the cultivation of internal energy, and should be more cautious for teenagers whose bodies have not yet matured.  In short, when practicing Xingyiquan, whether you are a teenager or an adult, you must practice it properly.  In the past, boxers from many areas focused on vigorous bursts when practicing Xingyiquan. Many people were keen on shaking their feet to exert force. As a result, many practitioners suffered leg injuries and brain damage after practicing in this way for a long time.  Some boxers develop severe leg problems when they reach old age. Not only can they no longer practice boxing, they even find it difficult to walk or squat on the toilet.  My mentor Mr. Zhang Lanpu understands this very well.  When he was young, he practiced boxing. Because the heavy weight on his feet hurt his brain, he did not dare to touch the ground when walking. I remember Mr. Lamp warned me many times during his lifetime: "Yihui, you must never do this Xingyiquan in the future."  If the foot is too heavy, the Xingyi energy will be released on the body, not on the feet. "In addition, when practicing Xingyiquan, you must pay attention to the requirements of the eight characters and twenty-four methods.  Because the Twenty-Four Methods strictly regulates various parts of the human body according to the rules of Xingyiquan.  We must understand and implement the twenty-four laws as a whole.  Never focus on one method and ignore the others.  It is common for some people who practice Xingyi to develop a severe hunchback (due to too much emphasis on holding the chest and rounding the back).  A good person looks like a disabled person, how sad it is.  Therefore, in old age, when children practice Xingyiquan, they are strictly supervised by teachers.  Xingyi internal strength mainly starts with the three-body stance of Xingyiquan; the fixed-step training method of Xingyi Five Elements Quan is the most basic method.  Its purpose is to practice qi, nourish qi, and touch qi.  This article mainly introduces readers to the basic practice methods of Three Body Posture and Five Elements Quan¡¯s Fixed Step Splitting Boxing.  The three-body pile is also called the Ziwu pile, the three-body pile, and the three-body pile.  The three-body posture pile is the most important basic skill of Xingyiquan.  There are many pile methods in Xingyimen, but our teachers usually only let entry-level students stand on this three-body pile.  Because the three-body stance basically includes the basic rules of Xingyiquan¡¯s requirements for all parts of the human body.  In the future, Xingyiquan routines and techniques will be ever-changing.  However, the basic principles and essentials are consistent with the three-body posture, so there was a saying in the past that "nothing can be separated from the three-body posture".  1. Three-body Pose L. The body is straight towards each other, the heels are together, the left foot is straight forward, the right foot is turned outward about 45 degrees, half of the body is facing to the right, and the eyes are looking straight ahead.  Both knees are slightly bent, and the hands are rotated externally while making fists. The center of the fist is upward, leaning on both sides of the lower abdomen below the navel. The center of gravity is moved to the left. The right fist is externally rotated along the chest and drilled forward and upward from the lower beard. The route is arc-shaped.  , the center of the fist is tilted upward and slightly outward, the little finger is twisted upward, the tip of the elbow is drooped, the right arm is stretched forward as much as possible, but cannot be straightened, and the height of the right fist is level with the tip of the nose.  The left fist doesn't move, and he looks at the right fist.  Inhale while extending your right fist, and form the posture to reach the center of your body.  Pause the upward movement, then shift your weight to the right, lift your left heel off the ground, and touch the ground with your left toes. At the same time, without moving your right fist, drill your left fist up along your chest to the inside of your right forearm.  Place the base of your left little finger lightly against the ulna of your right forearm, in front of your elbow and behind your wrist (this pose includes chicken legs, dragon body, bear arms, and the posture of a tiger holding its head).  2. Take a step forward with your left foot in the connecting pose, with the center of gravity on the back foot (for beginners, you can practice the front four and back six jins, and for advanced skills, you can practice the front three and back seven jins).  The distance from the heel of the front foot to the heel of the back foot is about two and a half feet: the horizontal distance, the inside of the front foot and the inside of the back foot are approximately in a straight line, the toes of the back toes are turned out at about 45 degrees, and the toes of the front toes are straight forward.  At the same time, when the left fist reaches the back and inner side of the right forearm, turn the two fists inward and turn into palms. The root of the left little finger gently rubs along the tiger's mouth of the right palm and pushes forward. Pull the right hand to the right side of the lower abdomen below the navel, with the palm of the hand facing downwards and the palm of the hand flat.  The root of the six fingers is placed lightly against the lower abdomen, the forearm is placed against the right rib, the arms are rounded, the right shoulder is clasped inward, and the left?Push forward, with wrists and shoulders level, and ulnar bones rubbing and supporting.  With the palm facing forward and the palm pointing upward, the wrist should be bent at 45 degrees. Sit on the wrist, with the strength at the Shenmen point. The arm should be stretched forward as much as possible, but not straight. The palm should be pushed up and the shoulders should be relaxed. Don't be stiff. The strength reaches the palm finger.  The tiger's mouth should be round and contained in the palm of the hand.  To have strong suction, the index finger should be upturned and the index finger should be looked at.  The tip of the index finger of the left hand, the tip of the left toe and the tip of the nose should be facing each other.  The front foot should be poked (supported), the back foot should be pushed up hard, and the knees should be bent, but strong, neither soft nor stiff (the back hips cannot be straight, and the buttocks cannot be upturned).  In short, both knees should have spring strength.  When practicing this pose, keep your right foot still and take a step forward with your left foot. It is required that the left heel touches the ground first, and then the forefoot touches the ground. When the whole foot is firmly planted, the energy and energy first fall to the front foot.  The front legs push upwards to the waist and back, then the back legs push hard, and the two feet push downwards and the strength rebounds upwards, while the waist and hips are relaxed downwards (qi sinks in the Dantian and drops to the spring).  The knees should be bent but straight, the back should be straight, the neck should be erect, the head should be strong, the back shoulders should be closed, the front shoulders should be spread apart, and the shoulder sockets should be exhaled.  The palms should be on the nape, the head should be on the top, and the tongue should be on the roof of the mouth.  The knees should be clasped together, the hips should be straight, and the body should be tilted or upright.  The Qi should sink to the Dantian, the tail should be drawn forward, and the valley path should be lifted.  The hips should be loose, the back should be straight, and the spine should be straight.  The arms should be bent, the wrists should be bent, and the knees should be bent.  The Dantian needs to be hugged, the ribs need to be hugged, and the heart energy needs to be hugged.  The tiger's mouth should be round, the back should be round, and the chest should be round.  The shoulders should be drooped, the elbows should be drooped, and the Qi should be drooped.  The neck should be straight, the spine should be straight, and the knees should be straight.  The heart must be alert, the eyes must be alert, and the hands must be alert.  The above are the basic essentials of the three-body posture.  The three-body posture is the mother form of the Xingyi Five Elements Quan. Each fist of the Five Elements Quan is launched from the three-body posture. There is a saying in the Solid-Shape Yiquan that "all methods come from the three-body posture".  The three-body posture is an important posture of Xingyiquan. Beginners can get started with the standing three-body posture, which can replace their own clumsy strength, cultivate the energy, practice and nourish the qi, and further experience the feeling of Hunyuan Qi in the body.  This technique is also a lifelong practice for Xingyi boxers.  Those with advanced skills can feel the movement of their whole body with just one movement of their hands and feet.  But our school does not advocate practicing Zhanzhuang.  Standing Three Postures are often practiced in conjunction with Five Elements Boxing.  Movement and stillness complement each other and complement each other.  At the beginning, you can perform the three-body posture for 3 to 5 minutes at a time, and then gradually extend the time, but the longest time should not exceed 20 minutes (requires left and right rotation practice).  2. Fixed-step split fist 1. Preparatory pose (1) Stand at attention with your body tilted to the southeast, your heels close together, your left toes forward (east), your right toes turned out at 45 degrees, your arms drooping naturally, palms facing inward, pointing  With the tip pointed downward, the body is relaxed, the mind is restrained, the energy sinks into the Dantian, and descends to the spring, and the eyes look straight ahead.  (2) Externally rotate both hands, with palms facing upward, and lift up the chest from both sides of the body through the front of the abdomen, to the chest and to both sides of the body, to the sides of the shoulders, and then lift up. At this time, the heels are off the ground.  Push the ground with the balls of your feet and inhale to the middle of your wrists.  At the same time, the Baihui point is raised. When the hands are lifted slightly above the head, the palms of the two hands are then rotated inward to meet in front of the face, and then downward from the front like stroking whiskers with both hands, to the front of the lower abdomen. At this time, the waist is collapsed as the hands are stroked down.  Loosen your hips, bend your knees down, press down with your hands, face each other, turn your little fingers up, and turn your big fingers down, round your arms, and sink your energy into the Dantian.  Look ahead and below.  2. The three-posture training method and basic essentials are the same as the first three-posture pile training method and essentials, but the steps are slightly smaller.  The front and rear feet should be about two feet apart.  3. Split Fist Left Starting Position (1) Take the three-position pose, keep both feet still, stretch your right hand forward to be in line with your left hand, then stroke your hands back and down together, and rotate your hands outward while rubbing them, until they reach both sides of the lower abdomen below the navel, with both hands  Make a fist with the center of the fist upward, and let the energy sink into the Dantian.  Stroke your hands back to move down the arc, and make a fist while stroking. When making a fist, first curl the middle finger inward toward the palm, until the first section of the middle finger is pressed against the Neilaogong point, and then curl the ring finger, little finger, and little finger in order to touch the palm of the hand.  , then curl your index finger and thumb, and press the first section of your thumb lightly on the first section of your index finger.  This situation is called "double grabbing hands".  Requirements: Make a fist like a burrito, and roll your hands back and forth. The back stroke contains the meaning of holding, and the fist should be tight on the outside and loose on the inside.  The head and neck are erect, the shoulders are sunk and the elbows are sunk, the chest is held and the back is straightened, the waist is straightened, the hips are bent, the knees are bent, and the energy is sunk in the Dantian.  (2) Step forward with your left foot, turn your toes outward at about 45 degrees, bend your knees, and move your center of gravity forward on your left leg.  Without moving the right foot, push the right leg back into a straight but not straight position.  At the same time, the left forearm is externally rotated, and the left fist is drilled forward and upward from the lower part of the chest through the chest. The path is in an arc, the center of the fist is tilted upward and slightly outward, the little finger is twisted upward, the tip of the elbow is drooped, and the left arm is moved forward as hard as possible.  Stretch, but don't straighten, the fist should have forward force.  The height of the left fist is level with the tip of the nose, and inhale to the middle.  The right fist doesn't move, and he looks at the left fist.  Requirements: The forward drilling of the left fist must be consistent with the stepping movement of the left foot.  The front legs need to be strong enough to hold on, and the back legs need to be strong enough to push forward.  The head must be strong, the waist must be flat, and the back must be straight.  The left arm should have strong twisting strength.  In this pose, you need to inhale, and inhale to the middle of the abdomen. For those with advanced skills, you can see the stomach bulging, and for those with more advanced skills, you can see the two soft ribs and two horizontal belts bulging.  4. Split Fist Right Drop (1) Move the center of gravity forward, keep the left foot and left arm still, step up with the right foot to the inside of the left foot, touch the ground with the sole of the right foot, and place the center of gravity on the left foot.  At the same time, the right fist passes through the chestGo to the inside of your left forearm and place the base of your little finger lightly against your left forearm, in front of your left elbow and behind your wrist.  Requirements: When stepping up with your right foot, your knees touch each other, pause for a moment and then step forward. When stepping forward, the medial malleolus of the back foot should rub against the medial malleolus of the front foot as you step forward.  This is what the Boxing Sutra says, "grinding your knees and shins, your mind and energy making a continuous sound".  The shoulders should be hugged, the ribs should be tied, the neck should be erect, the head should be held up, the body should be strong, and the spirit should be concentrated.  (2) Without moving your left foot, take a step forward with your right foot. The right heel touches the ground first, and then the forefoot touches the ground.  Use the front foot to hold the force firmly, and then push the back foot to hold the force.  At the same time, the two arms are internally rotated until the palms of the palms are tilted downward, and then the little finger side of the right palm gently rubs the tiger's mouth of the left hand forward along the left forearm and pushes forward.  Exhale, let the breath sink to the Dantian, and the lower abdomen slowly bulges.  At the same time, try your best to stretch your right arm forward, but not straight. The right wrist should be at shoulder level.  The left hand is retracted to the left side of the belly below the navel, with the palm of the hand facing downwards, the wrist hanging down, and the base of the thumb close to the belly below the navel.  Look at the right index finger.  Requirements: The front split of the right palm and the landing of the right foot should be consistent. When stepping up, the body should remain stable and must not jump upward. The entire split fist training, except for the preparation and closing postures, should proceed at a level.  Other essentials are the same as the three-body pose.  4. The main movements of the right rising style and left falling style of split fist are exactly the same as the left rising style and right falling style of split fist, but the left and right are opposite.  5. Turning around with split punch can be done either left or right, taking the right turn as an example.  When the left foot is in front, when the left palm is split, the left palm does not move, and the right hand is stretched forward to be in line with the left hand, and then the hands are pulled back and down to the sides below the navel to form fists, the center of the fist is downward, and at the same time, the toes of the left toes are pushed back as hard as possible.  Without moving your right foot, turn your body 90 degrees to the right, with your feet forming an inverted figure eight. Stop for a moment while moving up, and continue to turn your body 90 degrees to the right. Without moving your left foot, step forward with your right foot, with your toes turned out at 48 degrees.  Turn the palms of both fists upward, then punch the right fist forward from the chin through the chest, with the height of the fist level with the tip of the nose, twist the little finger outward as much as possible, and keep the left fist still while looking at the right fist.  Then step up to the left and chop with your left palm.  Requirements: The turn must be steady, the body must not sway from side to side, the waist must be slumped, and the spine must be straight; the head must be pushed forward, and the head must not be bent.  6. Split fist closing position When the punch reaches the starting position, turn to the right with your left hand and left foot in front, turn around and face east, place your right foot on the right fist, and then step forward to the left to split the left fist.  Then retract the left foot and bring it close to the right foot. At the same time, rotate the arms externally until the palms are upward, then lift them up from both sides of the body to the head. Then rotate the arms internally and bring the palms together inward, and stroke down along the front and chest.  Press down and in front of the lower abdomen, turn the two little fingers up to face each other, with the palms facing downwards, and then press down to the outside of the two thighs.  At the same time, the legs are upright and the body is restored.  Requirements: Hold your hands on your hands and inhale.  Exhale while pressing down, keep your arms rounded and your knees close together.  When you stand up, your head should be raised and your breath should be lowered.  Then relax your whole body and look happy.  3. Key points for exerting strength in split fist: The top of the head is erect and the chin is slightly retracted.  The front foot should land with downward force, the front leg should be pressed, and the back foot should push hard.  Loosen your hips and bend your knees, straighten your waist and straighten your spine.  The five fingers are naturally separated, the tips are slightly buckled, the shape is like a hook, the tiger's mouth is rounded, the strength reaches the fingers, and the palm is included.  The shoulders should be loose, the elbows should be drooped, the teeth should be lightly clasped, the tongue should be on the roof of the mouth, and the eyes should look forward.  Pushing the belt backwards with both hands should imply grasping strength.  The ups and downs of the hands and feet should follow each other, rising and falling together.  The lifting of the drill should imply the horizontal force of twisting and wrapping, and the turning of the drill should imply the vertical force of splitting.  The hands protect the heart, the elbows protect the ribs, and the hands move in and out close to the ribs.  The Qi rises when the hand rises, and the Qi falls when the hand falls.  One falls together; one rises and one falls; one relaxes and one tightens; one accumulates and one releases; the inner energy swells, like the waves of water.  The changes in the ups and downs of both hands, combined with the surging waves at the bottom of the Dantian, will surely produce the wave-turning energy unique to Xingyiquan over time.  Inhale when the front fist is punched upward, and the air reaches the Zhongwan. At the same time, the anus is lifted and the kidneys are contracted. Lung Qi is collected from the Zhongjiao and goes straight out of the Zhongfu and Yunmen points. When the back hand is punched forward, exhale  Yunmen runs along the inner side of the arm to Shaoshang, filling the five fingers.  When exerting force, as the palms turn forward and fall, the front legs should hold the force, the back legs should push the force, and the knees should first be relaxed and bent along with the waist and hips.  Then buckle and stiffen, but the knees should not be straight (always maintain elasticity without losing strength).  The waist is slumped and the spine is straight, the chest is held and the back is straightened, and the head is long and the body is long.  When the hands are moving forward, the shoulders should be relaxed forward, the elbows should be dropped, the palms of the hands should be empty, and there should be suction strength.  The front shoulders are spread apart, the back shoulders are buckled, and the forearms are close to the ribs.  The hips should be straight, the body should be tilted but straight, and the buttocks and tail should be drooping downward.  The upper body should be empty, the lower body should be solid, the chest should be empty, and the belly should be heavy.  When practicing the split fist, it seems to be just a forward push.  In fact, it implies three kinds of strength: downward, forward, forward and upward.  The downward force is splitting force, so the shoulders and elbows must be lowered; the upward force comes from the Mingmen and the buttocks and tail, so the big tendons in the tail should be straight, the tail should be folded forward, and the shoulders should be heavy; the forward force mainly relies on the hind legs.  The three forces are mixed together and contained in one split (for beginners, it is best to only practice the forward pushing force, so that it is easier to find strength).  No matter what kind of strength you exert, you must use the inner energy of the Dantian as the source of strength. When exerting force, the Dantian trembles and the waist and spine are the correct way.  The movements of Xingyiquan are simple, but the strength is hard to find, so you must practice it slowly when you first start.?, think carefully, hold your breath and grasp it one by one, and then you will get the right idea.  If you practice for a long time, you will definitely master the rules, and when you fight with others, you will be able to show your magic due to the changes of the enemy.  If you can practice the above fixed-step split boxing method seriously for as little as one year and as many as two years, the practitioner will definitely feel that his upper body is extremely light and flexible, his lower body is solid and stable, and his whole body's true energy circulates smoothly, and his energy is strong.  At this point, it can be considered that a solid foundation has been laid for the next step of practicing Dantian shaking and explosive power.  4. Regarding the "Calling Qi Method" of Xingyi Internal Strength The fixed-step training method of Xingyi Five Elements Boxing is the most basic method for practicing Xingyi Internal Strength. It is also a lifelong method for Xingyi boxers to cultivate their moral character and practice Qi to maintain health.  After you have practiced this technique to a certain level, you can further practice the Five Elements Boxing method of following the steps and exerting strength, and then further practice the walking steps and shaking and incarnation exercises (this will not be discussed for the time being due to space limitations).  After practicing the above Xingyi Quan Zhuang Gong and Xing Gong, the practitioner can feel that the whole body is light and flexible, the mind is refreshed, the energy is abundant, the Dantian Qi is sufficient and solid, and the internal Qi can rise and fall with each exhalation and inhalation.  It can be collected and released, flowing seamlessly, and the Hunyuan is one.  At this time, the Xingyi internal strength has begun to bear fruit.  On this basis, the next step of practicing Xingyi Neigong "Qi Calling Method" can be carried out.  The specific training method is as follows: after practicing Five Elements Boxing every day (at this time, the body feels full of qi and blood, and the sense of qi is very strong), take a short rest, relax the body, calm the palms of the hands, and keep the spirit introverted, then perform the high horse stance with the body, and then  Practice using three techniques: surface, cutting and dotting.  l. Face hitting method: Use the palm of your hand to hit the abdomen, soft ribs, and finally the stomach (Zhongwan) with the palm of your hand.  Note: (1) When tapping the above three parts with the palm of your hand, you must cooperate with your breathing. When tapping, you must use your inner energy to connect with the external palm strike.  Exhale when tapping your abdomen to make your lower abdomen bulge.  Inhale while tapping the soft ribs and stomach. The soft ribs and stomach should be raised.  In addition, it is necessary to cooperate with the vocal assistance, so that you can make a humming sound when tapping; (2) Since the slap area with the palm of your hand is relatively large, the human body is not easily damaged, so first tap the above three parts with the palm of your hand; (3) When tapping, use a gentle  There must be a rhythm when it comes to the most severe ones. It should be light rather than heavy when starting to practice. It must be done step by step and must not be practiced blindly; (4) During practice, the right and left hands should be rotated to tap; (5) During practice, the center should be mainly tapped, followed by the lower abdomen and soft ribs.  .  2. Cutting method: When tapping with the palm of your hand has a certain effect, you can further use the cutting method.  This method mainly uses the edge of the palm of one side of the little finger to hit the three hitting parts mentioned above.  Note: The method and essentials are basically the same as the face attack method.  3. Clicking method: (1) First, mainly use the three fingers of the middle finger, index finger, and ring finger to poke directly into the lower abdomen, soft ribs, and midsection; (2) By poking with the fingers, gradually transition to hitting the above mentioned areas with the fist.  Three parts.  When hitting with your fist, hit mainly with the side of your little finger.  Note: The methods and precautions are basically the same as the above two methods.  Just because the fist is very powerful, you have to control the strength during practice and make it as strong as you can bear.  After the above three training methods have been implemented for a stage and achieved certain results (they can withstand the punches of ordinary people), equipment can be further used for auxiliary training.  If you can use a clean red brick instead of your fist, continue tapping the above three parts.  Note: When tapping with red bricks, you must master the rhythm from light to heavy, and do not practice blindly.  When you have practiced punching someone in the abdomen and the stomach makes a thumping sound, and you can take punches and kicks from the other person at will without any damage to your body, you have achieved success.  The "Calling Qi Method" of Xingyi Neigong is a deeper training method of Xingyi Neigong.  This technique can only be practiced after practicing Qi and nourishing Qi in Xingyi Five Elements Boxing and having a certain amount of internal strength. During practice, a teacher who understands this technique must be given specific guidance, and you must not practice blindly on your own.  My Xingyiquan master Wu Guizhong often said: "Which book you read will determine your handwriting."  Over the past few hundred years, Xingyi Quan has produced many branches and schools. Each branch has its own set of effective training methods and its own strengths.  This article is only intended to introduce the connotation of Zhang Hongqing¡¯s boxing system. Although the introduction here is relatively detailed, it is only used as a reference for friends of Xingyi Sect.  5. The role of Xingyi Neigong in fitness and health preservation Zhang Hongqing teaches Xingyi Neigong, which mainly uses Xingyi Five Elements Boxing as the carrier to train the mind, Qi, and energy, and regulate the mind and the mind.  Five Elements Boxing is practiced with extremely simple boxing movements, which correspond to the five internal organs of the human body: the heart, liver, spleen, lungs and kidneys.  The appearance drives the inner Qi and nourishes the internal organs of the human body. The cultivation of this inner Qi mainly involves the use of its unique Dantian breathing method.  Dantian breathing is abdominal breathing based on the up and down movement of the diaphragm.  When inhaling, the diaphragm moves downward, the lungs expand as downward as possible, the ribs open slightly, and the levator anus and kidneys below support the abdominal organs: when exhaling, the diaphragm rises, the two ribs close inward and downward, and the abdominal organs naturally  When it droops, the true energy flows down along the Ren channel and injects into the Dantian, forming the intersection of the heart and kidneys to replenish the fire of the gate of life.  ??Practicing boxing is about moving skills. The boxing postures open and close, accumulate and release. The breathing must also go in and out, and the Qi must also rise and fall.  This is what we talk about Dantian breathing.?It cannot be said that Qi sinks into the Dantian, it means that the Qi enters the Dantian and does not move, forming a stagnant state.  The Qi Shen Dantian needs to be moved in and out, that is, it can roll up and down, left and right, and back and forth.  Why do boxers attach great importance to the cultivation of Dantian Qi? From the perspective of health care, the development process of a person from young to old is the process of the growth, development and decline of Kidney Qi. If the decline of Kidney Qi can be delayed,  It can also delay the onset of human aging.  We know that the kidneys mentioned in Chinese medicine include a wide range, not just the two kidneys, but also the reproductive, urinary and some important endocrine systems.  It is generally believed that the circle from the navel to the pubic bone and the Ming Gate behind it are generally called the Dantian, and Taoists call it the place where Qi is practiced and the elixir is formed.  Modern medicine believes that this is also the location where sex hormones are produced. It contains the prostate, testicles, female ovaries, etc., and the kidneys are also nearby. Through abdominal breathing, up and down movement of the diaphragm, and exercises to contract the levator and kidneys, these organs will definitely be strengthened.  Its function can delay decline and the human body can also slow down the aging process.  Due to the enhanced function of adrenocortical hormones, the human body will not only be energetic, but also greatly improve the body's immunity, providing a guarantee for health and longevity.  Abdominal breathing that sinks Qi into the Dantian increases changes in abdominal pressure, improves abdominal blood circulation, reduces blood congestion in the body, and improves the working pressure of the heart. Practice has proven that through the practice of Dantian internal strength, it can improve the human body's digestive function; improve  The blood supply capacity of the heart and brain; changing the smoothness of the meridians of the human body's microcirculation system are all very beneficial.  From a martial arts perspective, using abdominal breathing, with a weak chest and a strong abdominal qi sinking downwards, as well as sinking the shoulders and elbows, slumping the waist, loosening the hips, and relaxing the body can make the qi in the abdomen full and solemn, lower the center of gravity of the body, and lower the body.  The disk is stable.  At the same time, because the upper chest, back, arms and other parts of the human body are in a void, relaxed and quiet state, these parts can be made light and flexible.  It is also more elastic. It is beneficial to advance, retreat and rotate when fighting with the enemy. It can accumulate momentum by listening to it, and it can explode with just a flick of the finger.  In addition, when you inhale this skill, the internal Qi will rise to the middle of the abdomen, and the stomach and soft ribs on both sides will swell. We know that the stomach and ribs are also one of the weakest links in the human body. If you can practice this skill, you can make these two parts  Qi blows freely.  It will definitely enhance its ability to resist blows.  The method of Xingyi Neigong taught by Zhang Hongqing is not only the method of breathing for ordinary people, but more importantly, the method of moving the Dantian Qi.  Qi can sink and lift up, and it can pass through the limbs and bones at will, moving around the body like flowing water.  The Eighteen Palms of Subduing the Dragon; The Eighteen Palms of Subduing the Dragon are martial arts in Jin Yong's novels. The name of the moves is taken from "The Book of Changes". The Beggar Clan's secret technique for suppressing the gang. In addition to the gang leader, it is occasionally passed down to the gang members who have made great achievements for the gang.  It was the unique skill of Xiao Feng, Guo Jing, Hong Qigong, and Yelu Qi. Six palms were subsequently lost, and Shi Huolong of Yitian Wulin only learned twelve palms.  In addition, Xu Zhu also learned it from Xiao Feng, and the young Zhang Wuji in the first version also learned the three palms from Xie Xun.  When Xiangyang fell, Guo Jing and Huang Rong hid the palm secrets in Yitian Sword, and finally the complete Eighteen Dragon Subduing Palms fell into Zhang Wuji's hands.  In the first edition of "The Condor Shooting", half of the eighteen palms were created by Hong Qigong. It was later revised in the third edition that Hong Qigong was only the inheritor.  In the newly revised version of "The Eight Parts of the Dragon", the Eighteen Palms for Subduing the Dragon were changed to the Twenty-Eight Palms for Subduing the Dragon. Later, it was simplified to eighteen palms by Qiao Feng and Xu Zhu.  Eighteen Palms for Subduing the Dragon 1. There will be regrets in overpowering the dragon. I Ching: Qian Gua: Xiang said: Shangjiu: There will be regrets in overpowering the dragon.  2. Flying dragon in the sky I Ching: Qian hexagram: Xiang said: Ninety-five: Flying dragon is in the sky, which is good for meeting adults.  3. Seeing a dragon in the field I Ching: Qian hexagram: Xiang said: Ninety-two: Seeing a dragon in the field is a good sign to meet an important person.  4. Hong Jian Yu Lu Yi Jing: Jian Gua: Xiang Yue: Jiu San: Hong Jian Yu Lu, the husband's battle will not return, the woman will be infertile, it will be unlucky; it will benefit the bandits.  5. Do not use Hidden Dragon. I Ching: Qian Gua: Xiang says: Ninth day of the lunar month: Do not use Hidden Dragon.  6. Benefit from Dachuan I Ching: Need Gua: Need: Fu, Guangheng, Zhenji.  Benefit from the great rivers.  ?Also seen in: The Book of Changes: Tongren Gua: Tongren: Being with people in the wild, prosperous.  It is beneficial to cross the great river, and it is beneficial to the gentleman.  The Book of Changes: Gu hexagram: Gu: Yuanheng, benefiting from the great rivers.  The first one is three days, the second one is three days.  The Book of Changes: Da Zhu hexagram: Da Zhu: beneficial to chastity, good luck in not having food at home, and benefit in crossing large rivers.  The Book of Changes: Yi Gua: Xiang said: Shangjiu: From Yi, Li Ji, benefit the great river.  The Book of Changes: Yi hexagram: Yi: It is beneficial to have something to do, and it is beneficial to cross the great river.  The Book of Changes: Huan Gua: Huan: Heng.  If the king has a temple, he can benefit from crossing large rivers and be honest.  I Ching: Zhongfu Gua: Zhongfu: Dolphin and fish are auspicious, good for crossing large rivers and good for chastity.  The Book of Changes: Weiji hexagram: Xiang said: Sixty-three: Weiji, conquering the bad, benefiting from the great river.  7. Sudden arrival I Ching: Li hexagram: Xiang said: Ninety-four: Sudden arrival is like, burning is like, death is like, abandonment is like.  8. Shocked Baili I Ching: Zhen Gua: Zhen: Heng.  The shock came to me, and I was speechless with laughter.  ShockA hundred miles away, there is no loss of daggers.  9. You may jump into the abyss. The Book of Changes: Qian Gua: Xiang says: Ninety-four: You may jump into the abyss, no fault.  10. Double dragons fetch water: This trick comes from Buddhist scriptures.  Details to be tested.  11. Fish leaping into the abyss (the newly revised version of "Shooting the Condor" clearly states that the eleventh palm is sudden): This move comes from Buddhist scriptures.  Details to be tested.  12. Time Rides Six Dragons I Ching: Qian Gua: Classical Chinese: Qian Yuan is the one who started and prospered.  .  .  .  At that time, he rode six dragons to control the sky.  When the clouds move and rain comes, the world will be peaceful.  13. There is no rain in dense clouds. I Ching: Small Animal Divination: Small Animal: Heng.  Dense clouds but no rain, I am in the western suburbs.  Also seen in: The Book of Changes: Xiao Guo Gua: Sixty Five: The clouds are dense and there is no rain. I am on the western outskirts of the country, and I will pick him up at the hole.  14. If there is loss, there will be prosperity. I Ching: Loss hexagram: Loss: There will be prosperity, good luck, no blame, chastity, benefit and future?  For the use of Yi, Er Gui can be enjoyed.  15. The dragon fights in the wild. I Ching: Kun Gua: 16: The dragon fights in the wild, and its blood is black and yellow.  16. Walking on the frost and the ice arrives I Ching: Kun Gua: Sixth day of the lunar month: Walking on the frost and the ice arrives.  17. Is it suspected that "Fan" is a "vassal" when the sheep touches Fan?  I Ching: Dazhuang hexagram: Ninety-three: A villain should use strength, a gentleman should use recklessness, chastity and sharpness.  If a ram touches the feudal lord, its horn will be broken.  18. The divine dragon swings its tail I Ching: Lu hexagram: Lu: Lugging on the tiger's tail, it does not attract people, it is prosperous.  The master who created the "Eighteen Dragon-Subduing Palms" originally named it "Luding on the Tiger's Tail", which is like attacking the tiger's back and stepping on the tiger's tail. The tiger turns back and bites back, which is naturally very powerful and vicious.  Later descendants thought that the literary hexagram names in the "Book of Changes" were not easy to pronounce, so they changed them to "the dragon swings its tail".  The Capturing Dragon Technique: The Capturing Dragon Technique is a secret technique that has been lost for many years. It is one level more powerful than the Eighteen Palms of Subduing the Dragon.  Just like the Six Meridians Divine Sword is better than the One Yang Finger.  You can retrieve objects from the air, and there are many moves in it, such as dragon grip, dragon protection energy, etc.  The most powerful thing about Capturing the Dragon is that you can attack people with anything, no matter how far away it is, as long as it can be seen, it is a long-range attack. This unique skill is derived from the Eighteen Dragon Subduing Palms.  Neijiaquan; Neijiaquan originated from Zhang Sanfeng in Song Dynasty and Zhang Sanfeng in Wudang. It refers to another major source of Neijiaquan - Taoist theory and practice.  During the Song Dynasty, hundreds of martial arts schools gathered in Shaolin and formed the Shaolin School.  Large guns are also more widely used on the battlefield.  At the end of the Yuan Dynasty and the beginning of the Ming Dynasty, the noted Taoist Zhang Sanfeng received the teachings of Patriarch Chen Tuan and Master Huo Long. He was impressed by the Taoist Alchemy Kung Fu he had learned and combined it with martial arts.  Thus, Neijiaquan, which has been brilliant for hundreds of years, was born.  Later, Zhang Sanfeng worked hard to seek enlightenment and finally succeeded, and it is said that he became an immortal.  His writings are mainly about alchemy.  In the later Ming Dynasty, Chengzu overhauled Wudang.  It also allowed Zhang Sanfeng's internal theory and alchemy theory to be passed down to later generations.  In the mid-Ming Dynasty, the internal theory theory created by Zhang Sanfeng had been developed and matured by Zhang Songxi, and its influence was growing.  Capitalism sprouted and the commodity economy developed in the Ming and Qing Dynasties.  Martial arts also developed greatly.  There are also more and more professional martial artists.  Some martial artists who primarily practiced large spear techniques accepted the internal martial arts theory.  And through development and innovation, a kind of Neijiaquan that is completely different from the original Wudang Neijiaquan style in Songxi, Siming.  By the end of the Qing Dynasty and the beginning of the Republic of China, Yang, Li and Dong really popularized this style of internal martial arts and became popular in the world.  Then Sun Lutang became the best in the world, which brought this style of internal martial arts to its peak and became the mainstream of Chinese martial arts.  Therefore, Dao and Qiang Click to view the picture Neijiaquan can be said to be the two major sources of Neijiaquan.  Let¡¯s talk about Shaolin and Wudang.  Among them, Shaolin is the ancestral home of Zen Buddhism.  Shaolin boxing requires the integration of Zen and martial arts. In fact, Zen Buddhism has its own inheritance (mainly in Jiangnan), not in Shaolin.  Many foreign martial arts were not created in Shaolin.  Wudang is a Taoist holy land.  It has both the complete truth and the true sect.  Wudang Neijiaquan focuses on alchemy and health preservation, but many Wudang Taoist priests only practice alchemy and do not practice martial arts. Neijiaquan can basically be divided into two major styles: ¢Ù Wudang Neijiaquan represented by Zhang Sanfeng, Zhang Songxi, Wang Zhengnan, Gan Fengchi, etc.  , Siming Neijiaquan Neijiaquan focuses on alchemy, health preservation, and Qi.  Most practitioners are related to Taoist priests and do not pursue martial arts.  During the Ming and Qing Dynasties, this sect had great influence and prosperity due to the emergence of many famous masters. By the time of the Republic of China, the influence was no longer great. Instead, it had been influenced by another style of internal martial arts.  ¢Ú One type of internal boxing, represented by the three major internal boxings of Tai Chi, Xingyiquan and Baguazhang, focuses on large-scale spear skills, practical combat, and emphasis on strength.  Most of its practitioners are professional martial artists, with extensive exchanges and rapid development.  They pursue martial arts and have the spirit of warriors and boxing practitioners.  At the end of the Qing Dynasty and the beginning of the Republic of China, this sect had numerous masters, bright stars, and extensive exchanges, which also promoted the development of other martial arts types.  It is this great development that has become the peak golden period of my Chinese martial arts throughout the ages.  Its influence is so profound that it is still the mainstream and authentic way of practicing martial arts among Chinese people to this day.  The international status of Chinese martial arts was established by Bruce Lee.  The status of Shaolin martial arts in China was established by the movie "Shaolin Temple".  The status of Neijiaquan in China is??It was laid by a master of Neijiaquan.  Tao and spear are not Tao, which is training method, and spear method, which is fighting method.  Neijiaquan has been practiced for hundreds of years.  Tao, spear, training, and fighting skills have long been integrated into each other, and they complement each other.  Note: Huang Baijia discussed the content of Internal Boxing in detail in "Internal Boxing".  Among them, there are fighting methods for responding to the enemy, acupuncture points, forbidden diseases, hand training of thirty-five, foot training of eighteen, and the total photos include six-way short attack and ten-piece brocade.  The so-called Neijiaquan, also known as swordsmanship in the past, is commonly known as Goose Head Neck Quan. It is simple, profound and extraordinary.  Huang Zongxi (1610-1695), a famous scholar of the Eastern Zhejiang School in the late Ming Dynasty and early Qing Dynasty, took it as the meaning of "expert" in boxing and named it "neijia".  At the same time, in the history of Chinese martial arts, it was first proposed that boxing has internal and external schools. The earliest title of the term "internal" boxing, Zhang Sanfeng's transmission of internal boxing can be found in Huang Zongxi's "Epitaph of Wang Zhengnan".  During the spread of Neijiaquan, many representative figures of Neijiaquan masters emerged in Siming, eastern Zhejiang, such as Zhang Songxi, Ye Jimei, Wang Zhengnan, etc., and Xia Long Ben Xia Bixian's lineage has been passed down to Ningbo now.  The development of Neijiaquan is an excellent boxing style with rich connotations, unique style and self-contained training methods.  Throughout the ages, it has been known as one of the treasures in the field of Chinese martial arts.  It became popular in the Siming area in eastern Zhejiang after the middle of the 16th century. Outsiders thought that it had become extinct from Zhang Songxi to Huang Baijia in the Qing Dynasty.  Later generations once classified Tai Chi, Xingyi, Bagua and other martial arts that were similar to Neijia Quan as "Inner Family Quan", while Neijia Quan has become a category of boxing, and the specific original Neijia Quan circulated in Siming is called "Inner Family Quan".  Siming Neijiaquan".  A summary of the peak period of martial arts in the Ming Dynasty, it is said that the Siming Neijiaquan is the superior Mahayana.  It has become the recognized origin of various internal martial arts schools today.  Siming Neijiaquan is based on traditional Chinese philosophy and culture, with boxing as the medium, integrating spiritual practice, self-cultivation, self-cultivation, and insight into world affairs.  Siming Neijiaquan Neijiaquan believes that boxing is the knowledge about the way of life and death, and its purpose is to "attack and defeat, and defend and there will be no gaps."  It pays great attention to cultivating health. It uses the simplest method to move muscles and bones and exercise shape. From the six directions of the human body, it uses flexion, extension, and twisting of the limbs in the six directions of the human body to adjust the blood circulation of the human body to enhance physical fitness and improve the human body.  Immunity purposes.  When learning to practice, one should not show physical courage, and the movement and stillness should be in line with natural science. He practices the form to integrate the outside, and practices the Qi to strengthen the inside. Movement and stillness are mutually rooted, and warmth and nourishment are lawful. Therefore, Neijiaquan is practiced both inside and outside, combining hardness and softness, and cultivating both life and life.  Suitable for people of different levels to learn and practice.  The sages believe that the effectiveness of Neijiaquan is to make up for innate deficiencies and make up for acquired deficiencies.  It is not only a specific boxing technique, but also a superb and ingenious comprehensive art. It is the result of the long-term life of many Neijiaquan ancestors throughout the history. On the basis of the experience of their predecessors, they have widely adopted the strengths of hundreds of learned schools.  , to make it comprehensive, and gradually created and developed through repeated practice, tempering and summarization.  Mr. Xia Mingtu's "Xing Zi Quan Shu" said: "It integrates the five things of law (yin and yang), theory, medicine, Yi, military, and martial arts into one body. It knows how to practice, the opportunity of life and death in heaven and earth, the principle of yin and yang in creation, and has wonderful functions.  True skills are all-encompassing and are truly treasured by heaven and earth. If they advance, they can be used to govern the country and bring peace to the world; if they retreat, they can be used as a strategy to cultivate one¡¯s character and family.¡± Mr. Qiao Ran, Professor of International Cultural Exchange, presented at the first academic session of Neijiaquan.  At the seminar, it was believed that Siming Neijiaquan has the most essential characteristics of Chinese culture with its softness overcoming hardness, waiting for movement with stillness, and taking action first. Other than Neijiaquan, no boxing technique has so many philosophical principles.  It is best combined with Chinese traditional culture, and it can better represent China¡¯s martial arts culture.  Mr. Wu Bin, former vice chairman of the Chinese Wushu Association and chairman of the International Wushu Federation Technical Committee. Mr. Jet Li, the director of the Beijing Wushu Academy and his mentor, believes that Neijiaquan is the essence of Chinese martial arts and is something that can be mastered with just one touch.  During the period of the Republic of China, Neijiaquan was passed down through Shan Yuan Xia Mingtu to express and retain the core of Neijiaquan: seventy-two plus one modification, thirty-nine fighting methods, twenty-four plus one front and side, and  The most essential are Xiao Jiutian (eighteen yin and yang methods) and Twelve Cheng Yi (i.e. Thirteen Dan Gong); among them are Guanqi Jue, Wen Shi Duan, Wu Shi Duan, Twelve Duan Jin, and Si Ming Chang, a tough boxing technique.  Sword skills and injuries are easy to calculate, etc.  Names of the boxing chart: Luolujia, Shunfeng Hammer, Pushing Wrench, Nanbing Fist, Neijiazui Eight Immortals Boxing Style, Seventy-two Lines Fist, Thunder God Feixin Kick, Thirty-Six Strategies Boxing, Xiao Jiutian (Eighteen Yin and Yang Techniques)  , Xuan Gong stunts (divided into Guan Qi Jue, Wen Shi Duan, Wu Shi Duan, Twelve Duan Jin, etc.) 120%, Dragon-shaped Holy Hand (divided into relying on beating, entangling, and breaking off), Siming Weapon (divided into short  Stick, Panlong Dao, Siming Sword Manual, hidden weapons), etc.  The training method of Iron Cloth Shirt is to wrap a soft cloth around the chest and back several times, rub it vigorously with your hands, and then perform elbow and arm flexion and extension exercises.  It is advisable to use a hard wooden board as a bed at night, so that the bones are often in contact with hard objects and exercised. Over time, the muscles and bones will gradually become stronger.  After that, insert the iron rod into the sand and practice various kung fu on it. But when you want to down the rod, throw your upper body shoulders, back, chest, abdomen, arms and other parts into the sand. Do this for three years, and then get rid of the iron rod wrapped around your body.  Use a soft cloth to hit it with a wooden hammer, and at the same time, luck will imitate the gods and gather force.  Again and againIn 2 years, the upper body will be as soft as cotton, and the iron cloth shirt will be completed!  The iron shirt, like the golden bell, is one of the basic external skills for martial arts practitioners.  Iron Cloth Shirt: After one month of diligent practice in accordance with the law, you can initially achieve success. The effect can reach more than 20 kinds of skills such as luck movement, breaking stones with one palm, breaking bricks with an iron head, wrapping steel bars around the neck, and breaking stones with iron fingers. It is used for martial arts.  It can protect the body and close acupuncture points. It has amazing strength and is full of killers. It integrates martial arts and fitness into one. It is infinitely wonderful.  Now I will introduce the exercises as follows, I hope those who like it will cherish it.  The first posture of Vajra Zhanzhuang is to stand with your feet shoulder-width apart and in a splayed shape.  The knees are slightly bent as if sitting, and the hands are held in front of the chest, about 30 cm away from the chest. The fingers seem to be bent but not bent, like clamping but not clamping. The labor palace faces each other, the body is upright, the eyes are slightly closed, the tongue touches the roof of the mouth, and the whole body is relaxed.  , Breathe naturally, bend the joints of the whole body into a triangle shape, and experience the feeling of "qi all over the body".  The second pose, Overlord Lifting the Cauldron, is followed by the previous pose, breathe naturally, inhale, think of the Renzhong point, exhale, think of the thumbs of both feet, and adjust your breath slightly six times.  Then, the whole body is like a big magnet with a strong suction force, causing the space gas to surround all parts of the body. After some sensation, the tip of the tongue is flat, the eyes are straight, the heels are naturally placed on the ground, the hands are made into palms, placed flat on the navel, the navel is relaxed, and the palms are  Gradually bring your hands together, shine your palms on your navel, and breathe naturally for 9 times with "qi penetrating the Dantian". Then place your hands on your hips and repeat the above action 6 times.  The third posture is to shovel the air and press the air. Continuing from the previous posture, stand upright, with your feet shoulder-width apart. Bend your elbows and raise your arms, with your palms facing inward. The distance between the two palms is about one foot. The tip of your middle finger is at the same level as your eyebrows. Keep the Renzhong point in mind.  Then, look at the right palm, wait for the right palm to heat up and then turn it outwards, shifting the center of gravity to the right. At this time, press the left palm down, open the left empty step, and sit with the right hip into a squatting position.  When there is a feeling of Qi all over the body, press the Qi shovel palm with your left arm from right to left, turn your right arm outwards and support the palm, with the palm facing the sky, then move the center of gravity to the left, press down on the Dantian, and form a left lunge. There will be heat in the whole body and a strong feeling of Qi.  Increase the feeling and focus on the palms and fingers.  At this time, as long as the right palm holds the sky and the Dantian drops down to the right rib, you can resist the blow.  Stand up straight and practice to the left.  The movements and thoughts can all be the same as the right posture, one left and one right six times each.  The fourth posture of horse stance is to practice Qi. Standing on the horse stance, inhale through the nose to the chest, lower the center of gravity and lower the legs into a horse riding posture. At the same time, straighten the chest and bend the waist, head straight, hold the palms of both hands, bend the elbows and raise them parallel, with the center of the fist facing up, to  Bend the two elbows in front of the head at 90 degrees, and stop the elbow tips obliquely above the head. Hold your breath, return to the upright position, exhale, and repeat the exercise 20 times.  The fifth pose is to raise the elbows face to face. The two fists are raised from the front of the abdomen, through the chest to the front of the shoulders, the elbow joints are bent, the two forearms are vertical to the ground, the fists are facing inward, and at the same time inhale.  Then turn your body to the left, straighten your right foot and straighten your knee. Bend your left leg and half-squat into a left lunge. Turn your right arm into an elbow and swing the tip of your elbow forward as you turn. Your elbow joint seems to be hanging a heavy object, and your elbow is raised.  The back weight swings back and forth.  With the exhalation, return to the upright position.  Then repeat the above actions 20 times.  The sixth posture of Iron Bull Gong Ground is followed by the previous posture, bend down and lower your head, with the Baihui point on the top of your head pressing against the ground. It is performed on soft ground at first, and can be performed on cement or hard ground after ten days.  At the same time, put your hands on your back, spread your legs and straighten them, put your tongue on the roof of your mouth, inhale into the Dantian, exhale with the intention of keeping Baihui, perform the exercise for about three minutes (don't be greedy for more), then you can stand upright and directly perform the following posture.  The Seventh Style Jade Rabbit Kicks the Door: Choose a secluded stone wall, stand with your right foot, lift your left foot to kick against the stone wall, then switch to your right foot, and repeat the kicking sequence with your left and right feet.  When there is pain on the outer edge of the sole of the foot, you can put your feet on the outside and walk back and forth. After the pain disappears, you can repeat the above actions and do the following poses several times.  The eighth posture of Vajra Finger Strength stands sideways in front of the table, with the five fingers of the left hand placed on the edge of the table. In the right hand, hold a wooden board 5 cm thick and 8 cm wide, place it on the fingers, and use your mind to guide the Qi up the left lower edge of the Tanzhong acupoint meridian.  Move the inner side of the arm to the fingers, hold the breath, then hold the wooden board with the right fingers and rub the left fingers hard, then exhale and relax.  When the five fingers are heated until they become red, switch to your right hand and practice.  When you finish the exercise, you will feel relaxed and relaxed naturally, thinking about your Dantian, feeling hot and dynamic.  Then rub your hands, dry wash your face, and pat your whole body to achieve success.
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