What is the method for middle-aged people to practice Ba Duan Jin?

In the first paragraph, two hands hold the triple energizer: upright, palms facing outward first, and arms slowly lifted from the side. When you reach the top of your head, cross your fingers and hold each other, then turn the palm rest, straighten your elbows and raise your heels as much as possible (it is best to look at the back of your hand at the same time). Pause for a moment, then release your fingers, slowly lower your arms from your side, return to your original posture, and land on your heels. Do it four or eight times.

In the second stage, the left and right bows are like shooting sculptures: upright, with the left foot taking a big step to the left, legs bent into a standing position, arms bent flat on the chest, upper body upright, left arm pushed horizontally as if holding a bow, left hand food and middle finger tilted, thumb stuck on the ring finger and little finger, right arm bent to the right, right hand food and middle finger hooked, like pulling strings, thumb stuck on the other two fingers, eyes looking to the left. Then put your hands across your chest and exhale. Then do the action to the right, as before, but in the opposite direction. So take turns to draw the bow left and right. Do it four or eight times and finally stand up straight.

In the third paragraph, raise your hand to regulate the spleen and stomach: stand upright, raise your left hand from the left side, put your fingers together, straighten your left arm, palm up, fingertips to the right; At the same time, press your right hand down, palm down, fingertips forward, chest out, look up at the back of your hand and inhale. Then return to the upright position and exhale. Then raise your right arm and hold it with your left hand. Do it 4-8 times.

In the fourth stage, look back after five strains and seven injuries: stand up straight, keep your arms straight and droop, keep your upper body still, only slowly turn your head to the left rear, look back, inhale at the same time, pause, and turn your head to the original position. Look straight ahead and exhale. Then do the same thing to the right. Do it 4-8 times.

In the fifth paragraph, shake your head and tail to drive away the inner fire: stand up straight, take a big step to the left with your left foot, kneel down in a standing position, press your hands on your knees, and swing your head and upper body to the left. At the same time, try to shake your head down and swing your arms to the right. Your left arm bends first and then extends, and your right arm stretches first and then bends. Then the head and upper body rotate to the left, back and right, and turn to the upper body or upright posture. Then the head and upper body are reversed and swung to the right. Do this 4-8 times, and finally stand upright.

In the sixth stage, climb your feet with both hands to strengthen your kidney and waist: open or erect, lean back and forth, and support your hands to inhale. Lift your arms up from your back, then bend your upper body forward, keep your knees straight, and climb your hands and feet forward and down. Resume exhalation and do it 4-8 times.

Paragraph 7. Raise your hand and stare to increase your strength: Zhang Kaicheng poses, bend your elbow and clench your fist, raise your fist and stare ahead. The left fist rushes forward hard, with the fist at shoulder level and under the heart; Then the left fist is retracted and the right fist is charged forward, with the center of the fist facing down. Do this 4-8 times.

In the eighth paragraph, there are seven protrusions at the back: stand up straight, hold your chest out, put your legs together and droop naturally. At the beginning, try to lift your heels, push your toes to the ground, look up and inhale at the same time; Then land your feet and exhale at the same time. Lift and put it down like this, do it for 8- 16 times in a row, and finally get back upright.