to get rid of excessive tension. The distribution of energy in the body must be uniform.

Exercise "Iron Barrel"

Before training, you need to choose some kind of heavy load (preferably stone), its weight should be slightly more than what you can lift.
Stand straight in front of the load and take the Rider stance. Tighten your knees, they should be turned inward. As you straighten your chest, lower your breath down and pull in your buttocks. Concentrate on the lower abdomen.
Stretch forward the hands of both hands and squeeze the stone with your palms. Using paradoxical breathing, forcefully inhale air through the nose and hold the exhalation. Press the tip of the tongue to the upper palate, cling to the ground with your toes, press your fingers to the stone. With your whole body, lift the stone with force. Raise it until your knees are straight. Then slowly lower the stone to its original place, while exhaling slowly through the nose.
The exercise should be completed up to 36 times. Then you need to slightly increase the load.

Exercise "Kicking the barrel"

This exercise is actually a continuation of the previous one. Before training, be sure to massage the abdomen with your palms.
Having taken a vertical position, feet shoulder-width apart, clench your hands into fists and attach them to the belt line so that the center of the fists is at the top. Press the tip of your tongue against your teeth. You have to look straight ahead.
Mentally direct all your energy to the top of the crown. Using paradoxical breathing, inhale through the nose, exhale through the mouth.
While inhaling, raise the hands of both hands to the level of the ears, with the centers of the fists down. Raise up on your toes, then quickly lower yourself into Horseman stance. Spreading your arms to the sides, with the edges of your palms, sharply hit the lower abdomen with a cry of “he!”. Retract the anus at the same time. Blows are first applied to the lower abdomen, and then throughout the abdomen, chest, and ribs.
On the next At the stage, blows are applied with a bunch of rods, then with a stick. When you no longer feel pain from being hit with a stick, take a brick and hit your stomach with a brick. You need to train until the brick starts to break on the stomach.
The next stage is blows to the stomach with a bag filled with sand. This is where you need the help of a partner. When all parts of the body no longer experience pain from blows, you will master the art of doing this exercise.

Exercise "The monk leans on the table"

Starting position: standing, feet shoulder-width apart, arms lowered along the body, back straightened. The tongue is pressed against closed teeth.
Breathe in through your nose, bending your elbows until your palms are parallel to the floor.
After that, exhale freely, also through the nose.
While exhaling, strain all the muscles of the arms and shoulder girdle, as if leaning on an imaginary table. After the muscles of the upper limbs have tensed, tense the muscles of the legs in succession, as if preparing to jump.
The end of the exhalation should coincide with the cessation of muscle tension.
Repeat упражнение 7–one2 раз.

Exercise "Lao Tzu Thumb"

Starting position: the same as in the previous exercise, only the legs are located somewhat closer to each other. The hands are clenched into a fist, the thumb is left outstretched. The fists are located on the front of the thighs so that the thumbs are parallel to the vertical line.
Breathe in through your nose. Breathing is lower, with a delay. During inhalation, the thumbs rise with tension, as if overcoming external resistance.
This is followed by a pause during which muscle tension is maintained.
Perform a free exhalation through the nose, slowly lower the thumbs down, at the same time releasing tension in the muscles.
Выполните 7–one2 вдохов-выдохов.

Exercise "Iron fists"

Starting position: the same as in the previous exercise.
Breathe in through your nose. Breathing is lower. While inhaling, forcefully clench your fists so that four fingers close around your thumb, while trying to relax the muscles of the shoulder girdle.
Exhale freely through the nose. Slowly open and relax your fists, and tighten the muscles of the shoulder girdle.
Repeat упражнение 7–one2 раз.

Wall pushing exercise

Starting position: standing, legs together, feet parallel to each other, back straightened, tongue pressed to closed teeth, fists closed so that four fingers close around the thumb.
Take a free breath through your nose. Breathing is lower. While inhaling, slowly, with tension, raise your arms until they are parallel to the floor.
Exhale freely through the nose. As you exhale, increase the effort in the frontal direction, as if resting your fists against the wall. The end of the exhalation should coincide with the end of muscle tension and the lowering of the relaxed arms down.
Repeat упражнение 7–one2 раз.

Exercise "Iron Wings"
Starting position: то же, что и в предыдущем упражнении, с той лишь разницей, что руки свободно свисают вдоль тела, кисти relaxed.
Take a free breath through your nose. Breathing is lower, with a delay. Slowly raise your arms through the sides up, leaving your elbows slightly bent, at the same time slowly rise on your toes. At the end of the inhale, the palms should be parallel to the vertical. After a pause, slowly, with tension, clench your fists. As you exhale, slowly lower your entire foot, while slowly lowering your relaxed arms through your sides.
Repeat упражнение 7–one2 раз.

Exercise "Pushing the walls"

Starting position: the same as in the previous exercise.
Inhale as in the previous exercise, slowly raise your arms to a horizontal level, clenching your fists. After a pause, gradually increase muscle tension to the sides, as if pushing two walls apart with your fists.
Exhale freely through the nose. Unclench your fists, relax your arms and freely lower them down.
Repeat упражнение 7–one2 раз.

Exercise "Iron Heels"

Starting position: то же, что и в предыдущем упражнении, только ступни расположены вместе.
Inhale through the nose, slowly raising the arms out to the sides and up until they are parallel to the floor (fists clenched in the usual way) and at the same time rise on the toes.
Exhale freely through the nose. Alternately lower yourself on one or the other heel, while unclenching your fists.
The exercise is performed in the rhythm of breathing, alternately lowering either to the left or to the right heel, clenching the fists with force at the end of inhalation and unclenching them on exhalation.
Repeat упражнение 7–one2 раз.

Exercise "Iron hug"

Starting position: the same as in the previous exercise.
Take a free breath, clenching your fists so that four fingers wrap around your thumb. Raise your arms straight in front of you at shoulder level so that your palms “look” at each other. At the same time as raising your hands, rise on your toes.
Exhale freely through the nose. Clench your fists tightly and tighten the muscles of your hands, as if squeezing an imaginary object between your hands.
As you exhale, slowly lower your entire foot. At the end of the exhalation, the muscles should completely relax, and the arms should freely fall along the body.
Repeat упражнение 7–one2 раз.

Exercise "Monk looks in the mirror"

Starting position: the same as in the previous exercise.
Inhale while clenching your fists, as in the previous exercise. Slowly bending your elbows, raise your arms in front of you to the level of your stomach.
After a pause, raise your hands with tension to the level of your face, while turning your fists with your palms to your face and unclenching. You seem to be looking into the mirror of your palms.
Exhale freely through the nose. Slowly lower your arms down, gradually relaxing your muscles.
Repeat упражнение 7–one2 раз.

Exercise "Monk on tiptoe"

The starting position is the same. The arms hang freely along the body, the palms of the hands are turned outward, and the back of the palms is pressed against the side of the thighs.
Inhale, slowly raise your arms up to shoulder level, thumbs outward and palms facing up. Rise up on your toes at the same time.
After a pause, fix the final position, the muscles of the whole body should be as tense as possible, and the tongue should be pressed against the upper palate.
As you exhale, slowly lower your hands down and lower yourself to the entire foot.
Repeat упражнение 7–one2 раз.

Exercise "Iron Burden"

Starting position: the same as in the previous exercise.
Inhale, clenching your fists, raise your hands in front of you to shoulder height, then bring your fists to the parotid areas, so that the forearms are vertical. Кулаки расположите ладонями forward.
Exhale freely through the nose. Tighten your arms, spread your elbows with effort, bring your shoulder blades together, imagining that you are holding a fairly large weight with your fists. Gradually, as you exhale, relax your muscles and lower your arms down.
Repeat упражнение 7–one2 раз.

Exercise "Iron hug-2"

Starting position: то же, что и в предыдущем упражнении, за исключением того, что кулаки уже сжаты обычным образом.
Inhale as you raise your hands to your navel, bending your elbows; palms should be facing down.
Exhale freely slowly through the nose, fists tightly clenched, straighten your thumbs and squeeze an imaginary object between your fists.
Gradually, as you exhale, relax your muscles and lower your arms down, unclenching your fists.
Repeat упражнение 7–one2 раз.

Self-massage Qigong

Qigong who does self-exercises often experiences muscle overload. Qigong self-massage is designed to relieve this tension. This type of massage is performed with the hands. Any part of the body or certain acupuncture points are massaged in order to cleanse the channels and collaterals, activate the circulation of qi and blood, and thereby strengthen health.

Exercise "Forehead Massage"

Clench your hands into fists. With the middle joints of