Thirteen gongfu video with mnemonic

About the Thirteen Kung Fu Mantras:

1. Shouxing Loose Shoulder? Take the shoulder joint as the axis to do clockwise and counterclockwise rotation (clockwise and counterclockwise each ?20? times)? Shoulder joint as the center to lift upward, the other places is all relaxed, the force point in the shoulder joint, forward to do twenty times, and then reverse backward to do twenty times, including the whole arm to relax, the whole body relaxation, the tip of the shoulder upward to the limit of the back of the circle, the stand in the middle of the body.

2, spirit turtle looking at the moon? Make a fist and shrug your shoulders and neck to lift your heels to inhale and exhale to relax (3?times)? Hands clenched fist, lifting the heel inhalation, neck and shoulders up and down on the pressure, shrinking neck, inhalation after stopping two or three seconds and then instant exhalation, quickly a release, and then landed on the ground, all at once all the loose, a movement of a hundred movements, a stop all stop. Three times in a row.

3, overturning clouds? To the wrist as the axis of the two palms inward and outward rotation (inside and outside each ?30? times)? Two arms straight, is the wrist is moving, the shed strength of the circumference of the body is not lost, the point of force in the wrist.

4, the top of the sky? Two arms backhand upward palm flip inhale, pressure palm exhale (5? times)? Because it is connected to the previous style, the two hands are just stretching forward, the two arms straight, shed strength is the body of the body, the body in the middle, shed strength is not lost, the heart of the two hands relative to the chest, and then the two hands to the left and right sides of the open, like the two doors open, inhale,

and then the two hands with the relaxation of the body relaxation and relaxation, from the shoulder to the elbow and the whole body relaxation, exhale, at this time, the two hands are still in the two left and right is a little bit down the loose pendant, and then the two hands relative to the heart of the two hands! The edge of the side of the pull up to the top of the head, at this time, inhale, body limbs to the waist as the center of the up and down on the dial long like pulling a leather band.

Then two fingers opposite palms from the top of the head downward press, press to the front of the abdomen, at this time to exhale, shed strength is not lost. And then two hands back up to the limit of the back up at this time to inhale, like a child learning to walk on an airplane, and then relax from the shoulders, elbows and wrists to exhale. Back to the front of the two hands in front of the chest in front of the whole body shed strength is not lost to the left and right sides of the open inhalation, so that week after week for five times.

5, mandarin ducks playing in the water? The two-armed breaststroke-like forward and backward series of sakura some 20 times)? With the back of both hands facing upwards in front of the chest, open both hands to the left and right sides, fold the hand fat to the armpit when the palm is facing upwards, and slowly turn both hands from the armpit to the chest and then turn the palms to the palm downwards, and then open them to the left and right sides. Reverse direction of action, this time the heart of the hand turned toward the week again and again.

6, the sky girl scattered flowers? Crossed palms plucking the waist lifting the breath to lift the heels and exhale to throw the hands downward (3?times)? Two hands crossed palms turned upward, at the top of the head force upward, the body downward, although the heel tiptoe, but the human body is up and down on the pull, like pulling a band on the pull, inhale, inhale enough to stay for one to three seconds and then suddenly downward flinging exhalation, three times.

7, left and right wheel? Lunge, arms from front to back rowing circles (left and right each 20?times)? First is the left foot in front of the lunge, at this time the lateral distance between the two feet is a fist so wide. Toe, crotch is oblique, shoulders are left and right on a line, collect the abdomen and convergence of the buttocks, the left hand crossed the waist, the right arm straight forward as far as possible against the ear, force forward upward and backward down rowing circle, the body to maintain the center of the body, a little forward,

This is to make our spine up and down a line, the body can not motions, only the arm in the movement. Doing a right lunge is the opposite of the same essentials.

8, wind roll willow? Horse stance lock across the left and right waist turn (left and right each 20? times)? Horse stance stirrups good, first of all, is also the body in the right, to converge buttocks, and then the crotch is not moving at all, so it is called locking crotch, turn up the waist, as much as possible to turn left and right, both hands to the left left hand fist hit the back of the kidney point, the right hand is the palm shot in front of the front of the left chest underneath the bottom of the point,

To the right, the two hands on the contrary to the same, anyway, after the hand is a fist, the forehand is the palm, left and right exchanges. This action is done, the front hand in the beat armpit is empty, that is to say, the hand to shed open a little bit, do not flat, in the future sets like the cloud hand with this action is similar to the place, called the lock crotch to waist.

9, the roc spread wings? Two arms with the body squatting up and down cross (up and down cross each ?20? times), two arms in the cross with the body up and down, stand up, two hands cross in the forehead above, down stirrups two hands cross in front of the abdomen, two hands up when also good, also down, the arm is always with an arc, can not be stretched out very straight, convergence of the buttocks.

10, phoenix left and right wings? Squatting and waist turn both arms to the left and right to unfold (left and right each 10? times)? First of all, the two arms are very easy to open to the left and right, and then very easy to the whole body down to a sinking then turn waist, turn to the left, the positive direction of the sinking turn to the left when the rise of the two arms left and right to open the direction of this time is,

If we start is to the south, then we are now the two hands of a right hand is the limit of the stretch to the east to the limit of the stretch at this time of the waist is turned to the left, but the crotch is the opposite of the main direction is to the right. Both hands with the waist and hips to turn the right direction, back to the south,

and then relax the whole body to sink and then immediately turn to the right again, the left hand to the right, that is, to the west limit of the west out, at this time the hips are to the left to the east, the essentials with the same as in front of the return to the right south is that the two hands are open to the left and right.

11, inverted pull God bow? Parallel squat inverted pull leg ligaments (three squat three pull)? Two feet together, two large and small legs stand straight, can not be half a point of bending, two hands Laogong point is also on the palms of the knees to support the rubbing pressure, can be twenty or thirty.

And then two hands hold the knee down stirrups, at this time to the body as much as possible to the thigh pressure, the purpose is to let the person's weight by the muscles of the thighs and the entire surface of the foot to bear the force, so that the knee joints to reduce the pressure, and then trembling dozens of times.

Rise again, and then the two big thighs stand straight two hands rubbing pressure on the knee, repeated three times. To the fourth time, the first two hands with grease in the case of two legs standing straight to touch the surface of our feet, pull down hard, so that practice ligaments, pulling the pressure dozens of times and then under the stirrups (squatting) trembling dozens of times, stirrups down the essentials with the same as the previous.

Repeatedly do three times, the first time is the hand fat touch the surface of the foot, the second time is the fist surface touch the surface of the foot, the third time is the palm of the hand touch the surface of the foot.

12, crane dance? Independent knee lifting and opening across the outward and inward leg swing (inside and outside the left and right legs 3?times each)? Both hands left and right open, both hands of the hand fat is facing up the palm of the left hand towards the left, the right hand towards the right, left and right support, supported by the leg stand, the other leg is the root of the crotch with the strength to open outward, as much as possible to practice our crotch opening.

13, Wu Long Panwei? Two hands to the waist to the front and rear of the right and left in the direction of the top of the waist (in the direction of the reverse each 3? circle)? The two hands resting on the waist is the big mother fat in the front and the four fat heads are resting on the waist in the back.

The first step, two hands to support the crotch, the body backward, to the crotch as a force point, backward forty-five degrees, at this time the head can not be tilted back, the eyes look at the front, the head is still like standing on the ground, the two hands to force forward to the top of the force. Successive, left, front, right, both hands are always against the direction of the top of the force,

Again from the opposite direction to start again, or from the crotch, this action, no matter what direction you turn your body. Your head is always on the bush, for example, you have to bend forward, your head can not go down, to look forward. The second step rests both hands on the waist. The third step of two hands resting on the back, the same essentials.