Exercise/Han Feng, He Jingzhang
1、 Shoulder and crotch strength
l. Step forward and exert force: Open your right foot on your front side and look ahead (Figure 1). Push the right leg onto the ground, shift the center of gravity forward, step forward with the right foot one step in front of the left foot, while the left foot rotates slightly and forcefully pushes the ground, and the right shoulder collides forward (Figure 2). The left and right movements are the same, but the direction is opposite.
2. Step up and counter the trend to stand in front of you (Figure 1). Step on the ground with your right foot and lift your right leg towards the forward step of your left foot. Immediately after landing, exhale and make a “hey” sound, and intend the air from your lower abdomen to flow through your left shoulder peak. At that moment, your left shoulder suddenly turns right and collides forward, intending to smash the target in front of you (Figure 3). The left and right movements are the same, but the direction is opposite.
3. Stand up with the same posture as before (Figure 1). At the moment when the left foot drops to the ground one step behind, the left shoulder spins and collides back. At the same time, exhale and make a “hey” sound, hoping that the air in the lower abdomen will surge to the left shoulder with the sound (Figure 4). The movements are the same, but in the opposite direction.
4. Shoulder counterattack and stand in front of each other (Figure 1). Step back with your left leg and land one step behind your right foot. At the moment of landing, rotate your waist and shoulders to the right and hit your right shoulder backwards. At the same time, exhale and make a “hey” sound, intending the energy from your lower abdomen to surge to your right shoulder (Figure 5). The left and right movements are the same, but the direction is opposite.
5 Shoulder Side Impact
Stand in front (Figure 1). Lift the left foot slightly and drop it horizontally to the right. When lifting the leg, rotate the right shoulder slightly inward to the left. At the moment the left foot lands, the right shoulder exerts force and collides (Figure 6). The left and right movements are the same, but the direction is opposite.
6 crotch thrust
Stand in front (Figure 1). The previous method is to collide with the shoulder side, but when landing, the shoulder should not move and forcefully push against the outside of the hip (Figure 7). It can also apply force to the side or diagonally forward.
7 Horse Step Elbow
Apply force, with your feet about two feet wide and knees slightly bent. Open your chest, raise your arms straight up with one hand, and suddenly relax and squat with your legs level with the ground. Close your abdomen and exhale to make a “hey” sound, while bending your arms down and exhaling to make a sound. At the same time, concentrate your internal energy into your arms and smash the target object to the ground (Figure 8).
2、 Arm shaking force
1. Shake your arms out with the same force as your shoulders, with your hands facing inward and crossing your abdomen. The side of the force is on the outside. As you step up and land on the ground, the waist and shoulders move in a rhythmic motion, driving the same arm on the same side to forcefully tilt upwards towards the front and outside, at the same height as your chin, and hitting it until it reaches the longitudinal line of your shoulders (Figure 9). The left and right movements are the same, but the direction is opposite.
Twist your body like a shoulder, but at the moment of exerting force, use your two arms on the same side to shake horizontally from the back down to the front. The left and right movements are the same, but the direction is opposite.
3、 Elbow force
1 Elbow forward and backward force: Overlap the upper and lower arms, and at the same time, hit the chest or chin from below to above with the elbow from a high position (Figure 10). Practice back and forth with the flow and against the flow.
2 elbow lateral force: Bend the elbow in front of the chest, step up and hit it like a side shoulder collision, and at the moment of landing, the elbow tip hits the top from the chest to the side (Figure 11)
3 Elbow forward and backward pushing force: Move like the shoulder forward and backward pushing force, and at the moment of the foot landing, push the elbow from under the ribs to the chest and abdomen at a high position (Figure 12). Practice with the flow, against the flow, and both sides.
4、 Leg technique, fist technique, and palm technique to exert strength
Through the above skill training, one can grasp the principle of power and apply this principle to fist techniques, leg techniques, and palm techniques such as straight fist, hook fist, swing fist, side kick, whip leg, swing leg, hook kick, push palm, and chop learning, with endless changes. After integration and integration, the moon can be transported freely.
The overall essentials of the Four Power Exercises: Before each move, fully relax all parts of the body. At the same time as the foot falls to the ground, the impact of the shoulder, elbow, arm, hip, fist, and foot should be in place, causing a sudden tightening of the power generating area, making a “thump” sound, and the tense parts should also be relaxed accordingly. The process of loosening, tightening, and loosening should be easily transformed.
The tight process is the extremely short moment when the step touches the ground, just like the moment when the hammer hits the nail with an E-hammer. At the same time, make a short, sneezing sound and exhale all the air in your abdomen. The process of inhaling through the nose from the start of the movement to the landing step is to fully inhale, and the body relaxes when inhaling. The goal in front of the mind is a big tree, a stone tablet, an enemy, etc. Breathing in and taking a step up is the inner part of the lower abdomen of the mind.
Exhale and unleash your power in an instant, and your mind will crush the target object, bringing your mental state to an invincible state. When practicing on a monthly basis, one should carefully experience and continuously accumulate experience, gradually achieving the above requirements, and soon realize the miraculous function of the Four Harmonies power.