Two finger zen standing and wall push ups
[method]
（1） Preparatory type: keep your feet together, toes facing forward, stand upright, raise your head and keep your chest straight, look ahead, stand with your feet an arm long distance from the wall, hold your fingers on the left and right sides of the waist, put your palms upward, and clamp your elbows. (Figure 2-1)
（2） Lift your fingers flat from the front of your waist to the wall, straighten your arms and look at the front. (Figure 2-2)
（3） Center of gravity forward When your fingers touch the wall, make an effort to lie prone with your fingers and arms. (Figure 2-3)
[meditation requirements] during the whole movement, the body is upright. Bend the three fingers in the palm of your hand and hold it tightly. From straightening to prone position, the body is propped up as a complete action.
[breathing method] natural slender breathing method.
[precautions] the distance between the left and right hands on the training surface is the same width as the shoulder. Too wide a distance is not conducive to concentration.
Two finger zen standing vertical face wall inclined downward push ups
[method]
（1） Keep your feet close together with your toes facing forward, stand upright, raise your head and keep your chest straight, look at the front, stand at the distance of one arm between your feet and the wall, hold your fingers between your left and right waist, palm up, and clamp your elbows. (Figure 2-4)
（2） Lie prone with your weight forward, and then lift your toes. (Figure 2-5) (Figure 2-6)
[meditation requirements] when doing prone position, the whole body should be tense, and the body should be propped up with force. One prone position together is a complete action.
[breathing method] exhale slowly when bending the elbow; Hold your breath when you push it up, and exhale until you push your body up.
[precautions] the waist may collapse when doing this action, so fully retract the abdomen to keep the whole body straight.
Two finger zen horizontal push ups
[method]
（1） Feet together, toes forward, body upright, head up and chest up Look ahead Hold your hands between your left and right waist, clamp your elbows, and pull hard. (Figure 2-7)
（2） Take a step forward with your left foot, about in and a long distance, bend down, extend your arms from the front of your waist to the ground, the distance between your arms is the same width as your shoulder, and the distance between your index finger and middle finger is about 1cm. Straighten your arms and look at your hands. (Figure 2-8)
（3） Support with both fingers, straighten your arms, and move your left foot from front to back to your right foot Keep your feet together and your legs straight Visually between the fingers. (Figure 2-8)
（4） Use your fingers to push your body down, bend your elbows to the left and right sides of your body, and then push your body up until your arms are straight, which is a complete action Do it over and over again.
The body is horizontal. (Figure 2-9) (Figure 2-10)
[meditation requirements] when doing push ups with force, all parts of the body should be tense, and the fingers of both hands should hold the head firmly.
[breathing method] the breath is closed Hold your breath when you lean down and breathe when you hold up. After completing a group of actions, you can do deep breathing adjustment exercises.
[precautions] when doing this action, you may collapse your waist or bow your waist and hook your head, so you should fully retract your abdomen, straighten your whole body and raise your head to keep the whole body horizontal.
Two finger zen oblique lower arm push ups
[method]
（1） Use the left or right foot according to the habit of the practitioner. The left foot is used in the demonstration, that is, put the left foot on an object about 30 cm high, the toe touches the object, the right foot is about 1 meter away from the object for support, bend the knee and support the ground with the whole foot, the arms are the same width as the shoulder, the arms are straight, the two fingers touch the ground, look between the two hands, and the other three fingers are firmly held in the palm of the hand. (Figure 2-11)
（2） Support your fingers with both hands and your whole body, move your right foot to your left foot, straighten your feet and flatten your whole body. (Figure 2-12)
（3） With all your strength, lean down 10 cm from the ground and bend your elbows on both sides. (Figure 2-13)
[meditation requirements] when doing this movement, the body should be as straight as possible, the downward bending should be slow, the support should be fast, and the hands should not be relaxed.
[breathing method] hold your breath when leaning down and propping up After the completion of push ups, straighten your arms, and then use the uniform, thin and long breathing method.
[precautions] when doing this action, you may collapse your waist or bow your waist and hook your head, so you should fully retract your abdomen, straighten your whole body and raise your head to keep the whole body horizontal.
Two finger zen one arm push ups
[method]
（1） According to the exerciser’s exertion habit, one arm push ups can be done with the right or left hand. The left foot and the right foot are separated from each other by about 40 cm to form a lunge.
Bend your right leg, straighten your left leg, point to the ground, look at your right hand, clench your left hand and hold it high to your left side, straighten up and lean forward. (Figure 2-14)
（2） Support with the two fingers of the right hand, move the right foot to the position above the foot surface of the left foot, straighten it, hang the trunk in the air, and look at the direction of the right finger. (Figure 2-15)
（3） The left hand holds the fist from the top of the left side to the left waist, clamp the elbow hard, bend the elbow down with the right hand, face the body towards the ground, look at the direction of the fingers, lift the heel of the left foot and straighten the legs. (Figure 2-16)
[meditation requirements] when doing this action, you must not bend your knees or bend down. You must keep flat, clench your teeth, concentrate and reach for guidance.
[breathing method] breath holding is used to complete the whole movement. Breathing can only be done after one arm push ups are straightened up as a complete movement. Otherwise, you will be discouraged, the action cannot be completed, and your fingers will be injured.
[precautions] clamp your legs, straighten your arms, don’t sink your body, and don’t bow your waist.
One arm push ups under two finger zen
[method]
（1） Bend your right foot to support, point your right hand to the ground, straighten your arm, hold it between your left waist and your left, straighten your left leg and put it on the object (the object is about 30 cm high), touch the object on the inside of your left foot, look at the direction of your fingers and concentrate Lida guidance. (Figure 2-17)
（2） Support hard, move the right foot to the side behind the left foot and close together, with the body facing down. (Figure 2-18)
（3） The right hand finger uses all its strength to support, and the body bends down. The body bends down 10 cm away from the ground. The body stretches flat, pays attention and reaches the end of the finger. (Figure 2-19)
[meditation requirements] the arms are the same width as the shoulders, the body should be straight, the head should be raised, the body should be bent down slowly and get up quickly.
[breathing method] do breathing exercises and adjust your physical strength after bending down to support and straighten one arm as a complete action.
[precautions] clamp your legs tightly, and don’t sink or bow your waist. Never be discouraged when bending down to avoid injury.
