Fitness Qigong, Eight Section Brocade “is one of the new fitness Qigong techniques created by the Fitness Qigong Management Center of the General Administration of Sport of China, and is being studied by Beijing Sport University.
This book briefly introduces the origin, characteristics, and practice essentials of “Fitness Qigong, Eight Section Brocade”. It decomposes and explains each movement of the technique, and includes key points of the movement, easy mistakes, correction methods, and the effects of the technique. This is for practitioners to refer to and improve continuously, playing a role in dispelling diseases, strengthening the body, and prolonging life. This book is available for fitness qigong tutors and fitness qigong enthusiasts to learn and use.
1、 Basic hand shape
boxing
Press your thumb against the inner side of the root segment of your ring finger, and fold the other four fingers together in the palm (i.e. grip firmly, Figure 1).
palm
Palm 1: Five fingers slightly bent, slightly separated, palm slightly contained (Figure 2)
Palm two: The thumb and index finger are separated vertically into a figure of eight, and the first and second knuckles of the remaining three fingers are flexed, and the palm is slightly contained (Figure 3).
claw
Bring the five fingers together, the first knuckle of the thumb, the first and second knuckles of the remaining four fingers flexed and tightened, and the wrist straight (Figure 4).
Second, the basic step pattern
Horse steps
Stand with your feet at a distance of about 2~3 times the length of your feet, bend your knees and squat, and your thighs are slightly above level (Figure 5).
Action 1: Connective. The arms are rotated slightly down, and the two palms and five fingers are crossed in front of the abdomen, with the palms upward; Look straight ahead (Figure 10).
Action 2: Keep moving. Slowly straighten your legs; At the same time, hold both palms up to the chest, then rotate the arms upwards, palms upward; Look up and look at both palms (Figure 11).
Action 3: Keep moving up. Continue to support both arms and straighten your elbows; At the same time, the chin is adducted and the movement stops slightly; Look straight ahead (Figure 12).
Movement 4: The center of gravity of the body slowly decreases; Knee joint slightly flexed in both legs; At the same time, the ten fingers are slowly separated, the arms fall to the sides of the body, and the two palms are held in front of the abdomen, the palms are upward; Look straight ahead (Figure 13).
This style lifts and drops once, a total of six times.
Action points
1. Stretch your chest with both palms, pause slightly, and keep pulling.
2. Two palms down, loose waist and heavy hips, sink shoulders and elbows, loosen wrists and fingers, and the upper body is centered.
Error-prone
When holding both palms up, it is not enough to raise the head, and when continuing to lift up, relax and break down.
Corrective methods
Both palms up, stretch the chest and stretch the body slowly, the chin first helps upward, and then adduction with the two palms up, the force is at the base of the palm.
Functions and functions
1. By crossing the upper support with both hands, slowly exerting force, and maintaining the pull, the “three focal points” (1) can be smoothed and the qi and blood can be harmonized.
2. By lengthening the muscles, ligaments and joint soft tissues around the joints of the trunk and upper limbs, it has a good effect on the prevention and treatment of shoulder diseases and the prevention of cervical spondylosis.
(1) Sanjiao: one of the six intestines, the main function is to dredge the waterway and preside over gasification. Its position is between the chest and abdomen, with upper focus above the chest, medium focus above the umbilicus, and lower focus below the umbilicus.
Action 1: Connective. The center of gravity of the body shifts to the right; Stand with your left foot open to the left, and the knee joints of both legs are naturally straightened; At the same time, cross the palms upwards in front of the chest, the left palm outward, and the palms inward; Look straight ahead (Figure 14).
Action 2: Keep moving. Slowly bend the knees and half squat into horse steps; At the same time, the right palm is bent into a claw and pulled to the right in front of the shoulder; The left palm is formed into a figure-eight palm, the left arm is rotated inward, pushed out to the left, shoulder height, sitting on the wrist, palm to the left, like drawing a bow and shooting arrows; The movement stops slightly; Look visually in the left palm direction (Figure 15).
Movement 3: Shift the center of gravity of the body to the right; At the same time, the five fingers of the right hand are stretched out into a palm, arcing upward and right, shoulder height, fingertips facing up, palms diagonally forward; Stretch out your left finger into a palm, palm diagonally back; Visually look at the right palm (Figure 16).
Action 4: Keep moving up. The center of gravity continues to shift to the right; The left foot is recycled into a side-by-side stand; At the same time, the two palms are lowered from both sides, held in front of the abdomen, fingertips facing each other, palms upward; Look straight ahead (Figure 17).
Actions 5 to 8: Same as Actions 1 to 4, but opposite to each other (Fig. 18, Fig. 19, Fig. 20, Fig. 21).
This formula is one left and one right for one time, a total of three times.
At the last movement of the third pass, the center of gravity of the body continues to shift to the left; The right foot is retracted into an open stride, shoulder-width apart, with the knee slightly flexed; At the same time, the two palms fall from both sides, holding them in front of the abdomen, fingertips facing each other, palms upward; Look straight ahead (Figure 22).
Action points
1. The five fingers of the side pull hand should be closed and flexed, and the shoulders and arms should be flat.
2. The figure-eight palm side brace needs to sink the shoulders and drop the elbows, bend the wrists, vertical fingers, and the palm is empty.
3. The elderly or infirm can adjust the height of the horse’s stride.
Error-prone
Shoulders, bowed waist, figure-eight feet.
Corrective methods
Shoulders and elbows, upright upper body, heels outward.
Functions and functions
1. Spread the shoulders and expand the chest, which can stimulate the Du pulse (1) and the back Yu point (2); At the same time, it stimulates the three yin and three yang meridians of the hand, and can adjust the meridian qi of the hand taiyin lung meridian.
2. It can effectively develop lower limb muscle strength, improve balance and coordination; At the same time, it increases the strength of forearm and hand muscles, and improves the flexibility of wrist joints and knuckles.
3. It is conducive to correcting bad posture, such as the back of the ostrich and adduction of the shoulder, and well prevents shoulder and neck diseases.
(1) Du Vein: One of the eight veins of the Qijing. It starts in the cell, descends the perineum, passes through the tail, ascends along the spine, enters the brain at the back of the neck, and ends at the top of the head, forehead, nose to gingival junction along the median line of the head.
(2) Yu acupoint: that is, acupuncture point, is the place where the qi and blood of each meridian gather and flow out. The number of acupuncture points in each meridian varies. Yu acupoints have a close relationship with the meridian organs, and when the function of the internal organs changes, it can be reflected on the body surface and limbs through the meridians to the Yu points; Similarly, external stimuli can also affect the function of the internal organs through Yu points and meridians.
Action 1: Connective. Slowly straighten your legs; At the same time, the left palm is supported, the left arm is externally rotated up and pierced in front of the meridian, and then the arm is internally rotated up to the upper left of the head, the elbow joint is slightly flexed, the force reaches the base of the palm, the palm is up, and the palm is pointing to the right; At the same time, the right palm is slightly uplifted, followed by the internal pronation of the arm and pressed to the side of the right hip, the elbow joint is slightly flexed, the force reaches the base of the palm, the palm is down, the palm is pointing forward, and the movement stops slightly; Look straight ahead (Figure 23).
Movement 2: Loosen the waist and sink the hips, and the center of gravity of the body slowly decreases; Knee joint slightly flexed in both legs; At the same time, the left arm is flexed and the elbow is rotated externally, and the left palm falls in front of the abdomen through the front, with the palm upward; The right arm is rotated externally, the right palm is held upwards in front of the abdomen, the fingertips of the two palms are opposite each other, about 10 cm apart, and the palm is upward; Look straight ahead (Figure 24).
Actions 3 and 4: Same as actions 1 and 2, but opposite left and right (Figures 25, 26).
This formula is one left and one right for one time, a total of three times.
On the last move of the third pass, the knee joints of both legs are slightly flexed; At the same time, bend the elbow with the right arm, press the right palm down next to the right hip, palm down, palm point forward; Look straight ahead (Figure 27).
Action points
Force on the base of the palm, press up and down, stretch the chest, and lengthen the lumbar spine.
Error-prone
The metacarpophalangeal direction is not correct, the elbow joint is not curvature, and the upper body is not stretched enough.
Corrective methods
The palms are flat, the force is at the base of the palm, the elbow joint is slightly bent, and the pull is long.
Functions and functions
1. Through the upper and lower pulling (static stretching) of the left and right upper limbs, the abdominal cavity can be stretched, and the spleen and stomach can be massaged; At the same time, it can stimulate the relevant meridians located in the abdomen, chest and flank and the Yu points on the back to regulate the spleen, stomach (liver and gallbladder) and internal organs meridians.
2. It can exercise the small joints and small muscles between the vertebrae in the spine, thereby enhancing the flexibility and stability of the spine, which is conducive to the prevention and treatment of shoulder and neck diseases.
Action 1: Connective. Slowly straighten your legs; At the same time, extend your arms straight, palms back, fingertips down, and look straight ahead (Figure 28). Then move up and down. Both arms are fully externally rotated, palms facing outward; Turn the head to the left and back, and the movement stops slightly; Look backward oblique to the left (Figure 29).
Movement 2: Loosen the waist and sink the hips, and the center of gravity of the body slowly decreases; Knee joint slightly flexed in both legs; At the same time, press both arms inward next to the hips, palms down, fingertips forward; Look straight ahead (Figure 30).
Action 3: Same as action 1, but opposite left and right (Fig. 31, Fig. 32).
Action 4: Same action 2 (Figure 33).
This formula is one left and one right for one time, a total of three times.
On the last move of the third pass, the knee joints of both legs are slightly flexed; At the same time, hold both palms in front of the abdomen, fingertips facing each other, palms upward; Look straight ahead (Figure 34).
Action points
1. Head up and shoulders down.
2. Turn the head without turning the body, spiral arms, and open both shoulders back.
Error-prone
The upper body is tilted back, the turning head and spiral arm are insufficient or the turning speed is too fast.
Corrective methods
The chin is adducted, the amplitude of the turning head and the spiral arm should be large, and the speed should be uniform.
Functions and functions
1. “Five labors” refers to the five internal organs of the heart, liver, spleen, lungs and kidneys; “Seven wounds” refer to the seven emotions of joy, anger, sadness, worry, fear, shock, and thought. This movement can expand and stretch the internal organs in the chest and abdominal cavity through the static stretching effect of the upper limb extension and external rotation twisting.
2. The turning action of looking backwards in this movement can stimulate the large vertebral points of the neck (1) to achieve the purpose of preventing and treating “five labors and seven injuries”.
3. It can increase the contractility of the neck and shoulder joints around the participating motor muscles, increase the range of neck movement, move the eye muscles, prevent eye muscle fatigue and shoulder, neck and back diseases. At the same time, it improves blood circulation in the neck and brain, and helps to relieve the fatigue of the central nervous system.
(1) Great vertebral point: located in the upper part of the back, above the spinous process of the first thoracic vertebra and the four depressions between the spinous process of the seventh cervical vertebra.
Action 1: Connective. The center of gravity of the body shifts to the left; Stand with your right foot open to the right, and the knee joints of your legs are naturally straightened; At the same time, when the two palms are at chest height, the arms are pronated internally, the palms continue to be supported above the head, the elbow joint is slightly bent, the palm is up, and the fingertips are opposite each other; Look straight ahead (Figure 35).
Action 2: Keep moving. Slowly bend the knees and half squat into horse steps; At the same time, both arms fall to the sides, both palms are supported above the knee joint, the elbow joint is slightly bent, and the little finger side is forward; Look straight ahead (Figure 36).
Movement 3: The center of gravity of the body rises slightly upwards and then shifts to the right; The upper body first leans to the right, then leans over; Look visually at the right foot (Figure 37).
Action 4: Keep moving up. The center of gravity of the body shifts to the left; At the same time, the upper body rotates from right forward and left to the left; Look visually at the right foot (Figure 38).
Movement 5: Move the center of gravity of the body to the right and step into a horse; At the same time, the head is shaken back, the upper body is erected, and the chin is slightly retracted; Look straight ahead (Figure 39).
Actions 6 to 8: Same as Actions 3 to 5, but opposite left and right (Figures 40, 41, 42).
This formula is one left and one right for one time, a total of three times.
After doing it three times, shift the center of gravity of the body to the left, and recycle the right foot into an open step to stand, shoulder-width apart; At the same time, the two palms are raised outward through the sides, and the palms are opposite each other; Look straight ahead (Figure 43).
Then loosen the waist and sink the hips, and the center of gravity of the body slowly decreases. Knee joint slightly flexed in both legs; At the same time, bend the elbows, press the palms down through the front to the abdomen, palms down, fingertips facing each other; Look straight ahead (Figure 44).
Action points
1. The horse should squat with the hips and hips, and the upper body should be centered.
2. When rocking, the neck and tail lu (tail lu: at the end of the tail bone) are stretched long, as if the two axes are running relative to each other, the speed should be soft and slow, and the action should be round and coherent.
3. The elderly or infirm should pay attention to the range of movement, and should not be forced.
Error-prone
1. The neck is stiff when rocking, and the tail lu is not round and lively, and the amplitude is too small.
2. Leaning forward too much so that the entire upper body swings with it.
Corrective methods
1. When the upper body is tilted and leaned down, the chin should not be intentionally adducted or tilted up, and the cervical spine muscles should be relaxed and elongated as much as possible.
2. To increase the swing amplitude of the tail lu, the upper body should tilt the tail lu to the left and right, and the upper body should be rounded backward with the front and lower tail lu, and the head should not be lower than horizontal, so that the tail lu and the neck should be drawn and lengthened, and the rotation amplitude should be increased.
Functions and functions
1. Heart fire, that is, the disease of hot heart, belongs to the disease mechanism of yang heat and inner prosperity. By squatting on both legs and swinging the tail, it can stimulate the spine, veins, etc.; By shaking the head, the large vertebral points can be stimulated, so as to achieve the effect of draining the meridians and releasing heat, helping to remove the heartfire.
2. In the process of shaking the head and tail, the lumbar segment and neck segment of the spine are greatly flexed, circumferential and gyration, which can make the head and neck segment, waist and abdomen, gluteal and femoral muscles of the entire spine participate in contraction, which not only increases the joint flexibility of the neck, waist and hip, but also enhances the muscle strength of these parts.
Action 1: Connective. Stand with your legs straight on your knees; At the same time, the fingertips of both palms are forward, the arms are raised forward and up, the elbows are straight, and the palms are forward; Look straight ahead (Figure 45).
Movement 2: Rotate both arms outward to palms facing each other, bend the elbows, press the palms down on the chest, palms down, fingertips facing each other; Look straight ahead (Figure 46).
Action 3: Keep moving up. Both arms are rotated outward, both palms are upward, and then the palms of both palms are inserted backwards along the armpits; Look straight ahead (Figure 47).
Movement 4: Rub both palms inward along the sides of the spine down to the buttocks; Then lean forward with the upper body, and continue to rub the palms down along the back of the leg, and place them on the surface of the foot through the sides of the foot; Look up and stop the movement slightly; Look below visually (Figure 48).
Movement 5: Stretch both palms along the ground in front of you, then use your arms to move your upper body to stand up, both arms stretched straight up, palms forward; Look straight ahead (Figure 49).
This formula is done once and up and down six times.
After doing it six times, loosen the waist and sink the hips, and the center of gravity slowly lowers; Knee joint slightly flexed in both legs; At the same time, press both palms forward and down to the front of the abdomen, palms down, fingertips forward; Look straight ahead (Figure 50).
Action points
1. Reverse wear motorcycle to use appropriate force, loosen the waist and shoulders when the back of the foot, straighten the knees, and actively raise the arms when standing up, driving the upper body to stand up.
2. The elderly or infirm can adjust the range of action according to their physical condition, and cannot be forced.
Error-prone
1. Rub your hands down with your head down and your knees bent.
2. When getting up, get up in front and raise your arms in the back.
Corrective methods
1. Lift your head with both hands down, and straighten your knees.
2. When you get up, use your arms to bring your body.
Functions and functions
1. Through forward flexion and posterior extension, it can stimulate the spine, pulse and acupoints, such as Meimen, Yangguan (1), and Weizhong (2), which is helpful in preventing and treating chronic diseases in the genitourinary system and achieving the role of strengthening the kidney and waist.
2. Through the large forward flexion and extension of the spine, the strength and stretchability of the anterior and posterior flexor spinal muscles of the trunk can be effectively developed, and at the same time, it has a good traction and massage effect on the kidneys, adrenal glands, ureters and other organs in the waist, which can improve its function and stimulate its activities.
(1) Yangguan: In the lower part of the sixteenth vertebral segment, it is located in the depression between the spinous processes of the fourth and fifth lumbar vertebrae.
(2) Committee: behind the knee joint, at the midpoint of the horizontal stripe.
Connective. The center of gravity of the body shifts to the right, and the left foot steps to the left; Slowly bend the knees and half squat into horse steps; At the same time, the two hands are solid, held at the waist, and the fists are facing upward; Look straight ahead (Figure 51).
Movement 1: The left fist slowly and forcefully rushes forward, shoulder height, fist eyes upward; Glaring and looking in the direction of the left fist (Figure 52).
Movement 2: Left arm pronated, left fist to palm, tiger mouth down; Visually look at the left palm (Figure 53). external rotation of the left arm, slightly flexed elbow; At the same time, the left palm is wound to the left, and the palm is held up and back; Visually look at the left fist (Figure 54).
Movement 3: Bend the elbow, retract the left fist to the waist, fist eye up; Look straight ahead (Figure 55).
Actions 4 to 6: Same as Actions 1 to 3, but opposite left and right (Figs. 56, Fig. 57, Fig. 58, Fig. 59).
This formula is one left and one right for one time, a total of three times.
After doing it three times, shift the center of gravity of the body to the right, and recycle the left foot into a side-by-side stand; At the same time, the two fists change palms and naturally hang on the side of the body; Look straight ahead (Figure 60).
Action points
1. The height of the horse’s stride can be flexibly mastered according to the strength of one’s legs.
2. When punching the fist, you should stare angrily, look at the punch that rushes out, and at the same time grasp the ground with shame, twist the waist and shoulders, and force the fist; When the fist is retracted, rotate the wrist and grasp it firmly with five fingers.
Error-prone
1. When punching, lean forward with the upper body, end the shoulders, and lift the elbows.
2. The wrist rotation is not obvious when the fist is retracted, and the grip is weak.
Corrective methods
1. When punching the fist, the head is up, the upper body is upright, the shoulders are loose, the elbow joint is slightly flexed, the forearm is sent forward against the ribs, and the force reaches the fist surface.
2. When the fist is retracted, first stretch out the five fingers to fully rotate the wrist, and then flex the fingers to grasp hard.
Functions and functions
1. Traditional Chinese medicine believes that “the main tendon of the liver is enlightened by the eyes”. The “angry eyes” in this formula can stimulate the liver meridian, fill the liver blood, dredge the liver qi, and have the effect of strengthening the muscles and bones.
2. Ten toes squatting on both legs to grasp the ground, hands fists, wrist rotation, fingers section by section strong grasping and other actions, can stimulate the hands and feet three yin, three yang and twelve meridians of Yu points and Du veins; At the same time, the muscles and tendons of the whole body are stimulated by static stretching, and long-term exercise can make the whole body muscles and flesh firm and increase strength.
Action 1: Connective. Two heels lifted; On the head, the movement stops slightly; Look straight ahead (Figure 60).
Movement 2: Drop both heels and gently shake the ground; Look straight ahead (Figure 62).
This formula is done seven times in total.
Action points
1. When lifting up, the feet should grasp the ground, the heels should be lifted as much as possible, the legs should be together, and the hundred meeting points (1) should be on the top, with a slight pause, and the balance should be mastered.
2. When the heel falls, grit your teeth, shake the ground lightly, and do not move too quickly.
3. Relax your shoulders and arms.
Error-prone
When lifting, the shoulders are up, and the center of gravity of the body is unstable.
Corrective methods
The five toes grasp the ground, put the legs together, lift the abdomen, sink the shoulders, and go up to the top of the hundred points.
Functions and functions
1. The foot shame is the place where the three yin and three yang meridians of the foot meet, and the ten toes of the foot grasp the ground, which can stimulate the relevant meridians of the foot and adjust the function of the corresponding organs; At the same time, the foot can stimulate the spine and the veins, so that the meridians of the whole body can be smooth, and the yin and yang are balanced.
2. Upside down can develop the strength of the muscles at the back of the calf, lengthen the plantar muscles and belts, and improve the balance of the human body.
3. Falling vibration can gently stimulate the internal and external structures of the lower limbs and joints of the spine, and relax and reduce the muscles of the whole body, which helps to relieve muscle tension.
(1) Baihui point: one inch and five minutes behind the front top, in the central spiral hair of the top. Simple acupuncture method: the intersection of the two ear tips and the midline of the head.
Action 1: Connective. Pronate both arms inward, swing to the sides, hip height, palms backward; Look straight ahead (Figure 63).
Movement 2: Bend both arms and place the palms on top of each other at the dantian (male left hand inside, female right hand inside, look straight ahead (Figure 64).
Movement 3: Both arms fall naturally, and the palms are lightly pressed against the outside of the legs; Look straight ahead (Figure 65).
Action points
The body is peaceful, the body is relaxed, the breathing is natural, and the breath is calm.
Error-prone
Collect the work casually, or be irritable after the action, or rush to move.
Corrective methods
When receiving credit, you should be calm and steady. After receiving the work, you can do some tidying activities appropriately, such as rubbing hands and bathing the face and relaxing the limbs.
Functions and functions
The breath is restored, the limb muscles are relaxed, the mood is happy, the effect of the exercise is further consolidated, and the state of quiet before the exercise is gradually restored.
