As the saying goes, "people always start with their legs and feet". In order to strengthen the strength of the feet, vigor the qi and blood, strengthen the body and prevent aging, some people refer to the traditional "standing pile shock**" and Baduanjin's "behind the seven bumps and all diseases" two health care actions and principles, adapted into a simple and effective eight earthquake gong with the function of strengthening the body and legs.
Method: Step on the spot with the footsteps, stretch your hands straight, palms down, slowly stretch up to the left and right transverse sides until your arms and body form a "one" shape, and then slowly shake and put down. Do the work slowly, you can count silently in your heart" to control the speed of raising or lowering your hands, and raise or lower your arms at will in the upswing, do not deliberately exert force, in order to ensure the principle of "loose" and "slow".
The weight of the body is placed on the right foot, the left toe is slightly outward, the soles of the feet are on the ground, the heels are moved up and down to make the body vibrate, the hands are relaxed and shaken with the body vibration, the liver and kidneys in the body should be slightly shaken, the time lasts for 1 2 minutes, and then the right foot is changed in the same way.
For those who have just recovered from the disease, the movements should be light and the number of times should be small.
Turn your waist and pat your palms in front of your hips, palms down, five fingers forward. Bend your knees slightly, bend your body all the time, and tap your thighs with the movements of your thighs with the palms of both hands, and after 8 times, the practitioner turns her waist to the left at a constant speed and slappes her thighs, and after 8 times with the same movement and speed, he turns back to the center, and then turns to the right.
In this way, from the "center-left-center-right-center" cycle to beat back and forth 3 times.
Pull up and down and shake your feet and shake endlessly, place your palms on your navel, and shake your feet up and down, and make a continuous "pull-loose" movement like an accordion. When pulling, the arms are arced, and when loose, do not touch each other. Then the palms slowly move at a uniform speed from top to bottom, silently count 10 numbers and then return to the original place, so that 3 or 5 back and forth can be done at once.
Forward and backward piercing vibration vibrates with footsteps, the fingers of the left and right hands vibrate down 8 times (like penetrating into a certain object, called piercing vibration) and then slowly upward, forward piercing, silently counting 8 beats, so that the arms are level with the shoulders. After the arm is pierced forward 8 times in a row, then slowly downward and backward, continuously, the same number of times, so that one on the front and one back on the back 2 3 back and forth.
Note, when piercing backwards, the head should not be too low, and those with high blood pressure should not exercise.
The object is tilted with both palms to support the object forward, the feet are placed behind, and the object is far away from the sole of the foot, and the body is tilted forward, in an oblique line. With your left foot back, slowly shake the ball of your foot on the ground and count 8 beats silently. Then the soles of the feet are placed on the ground, the heels are in the air, the left and right feet vibrate up and down, and the body is slightly forward, silently counting 8 beats. Note: Arm support should be relaxed, not brute;
Do not slam the ground with both heels, and people with high blood pressure and asthma should not exercise. It is normal to have a feeling of "insect crawling" on the head after practice.
Shake your arms with your feet shoulder-width apart, bend your knees slightly, look at eye level, shake your heels with your knees stretched and bent, your arms hanging down to your hips, palms facing each other, and shake back and forth with the movement of your legs, about 1 2 minutes. This pose can be used to close the momentum, you can take a walk for a while after the exercise, and the soles of the feet will be hot after practice, and there will be a feeling of sinking and gushing springs.
Precautions] 1.You can practice all of them, and you can also choose a few sessions. The number of sections can be from less to more, one section at a time. It takes a few days to consolidate one section, and then practice the next one when the body adapts. The time can range from short to long. Select the section to practice, no more than 10 minutes, and the systematic practice Xi control to about 15 minutes. After a few months, it can be extended appropriately. The speed ranges from slow to fast, up to 80 110 vibrations per minute, and the vibration force ranges from light to heavy. Those who have just recovered from a disease in their internal organs should move lightly.
2.Whether it is the vibration of the feet, the swing of the arms, or the rotation of the waist, we must pay attention to the coordination of each other, carry out at a constant speed, and have a sense of continuity.
3.During the onset period, there is a feeling of urine and urine, just full of food, excessive fatigue, and pregnant women or menstruation should not practice Xi. It is also not suitable for Xi in places where the air is particularly turbid.
4.It does not emphasize the mind and breathing, but it is necessary to pay attention to the tranquility and relaxation to help dredge the meridians. It is effective with or without gas sensation. If there is no sense of gas, it is also a normal phenomenon, and it can be listened to naturally, and there is no need to force it.