do not linger, do not pause in the middle of movements.

After completing the exercise about one0 times, a beginner usually feels a decline in strength and energy, he has an ache in his lower back and there is a feeling that his head swells. But если упражняться регулярно каждый день, постепенно увеличивая число выполненных упражнений, пока за один раз Вы не будете делать около ста упражнений, то силы и энергия организма будут накапливаться и Вы сможете выполнять его более ста once. After этого усложните упражнение, привязав на спину пятикилограммовый груз. Having mastered this exercise well, change the load to a heavier one. Gradually increasing the load behind your back to 25 kg, do 50 exercises in one session. Only then can you consider this exercise well mastered.

Soulful hand. Light a candle place it firmly on the table.

During training, take the position of the rider, standing at a distance of one m from the candle. Keep your head straight. The hands clenched into fists are located at the belt line. Look ahead at the candle. Using paradoxical breathing, inhale air through your nose. Pick up the anus and testicles. Then, unclenching the right hand, push it forward with the palm of your hand, holding the palm vertically. At the same time, exhale noisily, mentally raising Qi from the Dan Tian through the Tian Zhong point to the right armpit. From there, lowering Qi along the inside of the right hand into the palm, from the center of the palm, direct Qi outward. At the same time, relax the anus and testicles. Inhaling the air, bring the right hand to the body, mentally raising Qi along the back of the right hand to the head, from there return Qi to the Dantian.

Practice until your right arm is tired and swollen. Then смените правую руку на левую и продолжайте заниматься. When the candle on the table goes out with a hand push, increase the distance to 2 m, when the candle goes out again from a hand push, increase the distance to 3 m, then to 4 m, and finally to 5 m. go out from the push of your palm, you will master the art of the spiritualized palm.

Withdrawal of palms. Lay two sheets of thick 50x50 cm square paper on the table, keep your palms close above the paper. Use diaphragmatic breathing, breathe through your nose. With the front surface of the palms and the edges of the little fingers, sharply hit the paper, while not moving the forearms, transferring the movement from the wrists to the palms.

At the same time exhaling the air, mentally direct the Qi into the palms of your hands. Подберите яички и anus. After inhaling the air, take your palms off the table, mentally returning Qi to the Dantian. Relax your anus and testicles. Practice every day until the paper frays, then replace it with a new one.

An all-destroying force moves mountains. Stand straight facing the wall at a distance equal to the length of your arms from shoulder to wrist. Stand with your feet shoulder-width apart, turn your toes slightly inward. Keep your head straight, crown up, cover your mouth. Stretching your hands forward, slightly bend them at the elbows, wrists at the level of the diaphragm. Turning your palms down, spread your fingers slightly and point forward, resting them against the wall. Look forward at the wall between the palms (Figure 4.37).

Rice. 4.37

Breathe through your nose using diaphragmatic breathing. Сосредоточившись, делайте сильный вдох носом, затем шумно выдохните воздух, одновременна вобрав анус и яички, пальцами ног упритесь в earth. Hit the wall with the bases of the palms, transferring the movement from the shoulders to the elbow joints, from there to the palms. When hitting, stretch the hands horizontally (Fig. 4.38).

Rice. 4.38

At the moment of impact, tilt both palms facing back, bend your fingers in the shape of a falcon’s claws, mentally raising Qi from the Dan Tian through the Tan Zhong point to the armpits, from there lower the Qi along the inside of the hands to the Hou Xi and Lao Gong points of the palms.

Breathe in the air. Relax your whole body, relax your anus and testicles. Mentally raise Qi along the back of the hands to the head, from there lower it into the Dantian. Beginners should train slowly at first, then faster, hit first weaker, then harder.

There is another training method. Take two skins the size of a bowl and hang them on the wall with the hair covering against the wall, then strike it with the palms of your hands.

If you do not have skins, then hang two sheets of thick paper on the wall and train until it is frayed, then replace it with a new one (two sheets of thick paper are equivalent in thickness to a newspaper binder for six months).

Sleeve swipe. First, prepare a bag in the shape of a square with a side of 60 centimeters, fill it three-fifths with iron sand, the remaining two-fifths with beans and allspice (one-fifth of each product) and place it on a stable wooden stand or stool.

During training, take the position of the rider, standing at a distance of 33 cm from the wooden stand. Clenching your hands into fists, put them on the line of the belt. Using diaphragmatic breathing, inhale through your nose, exhale through your mouth.

Practice with your right hand first, then your left.

Hold your breath while inhaling through your nose. Turning the torso to the right, swing the right hand, stretching it back, and unclench it (Fig. 4.39).

Rice. 4.39

Without stopping the previous movement, turn your torso to the left, twisting your waist to the left. With the right hand, continue to swing up - forward - down, with the front side of the palm striking the bag with the center of the palm down, fingers forward (Fig. 4.40).

Rice. 4.40

Increasing the power of the blow, at the same time pronounce the sound "he". Подобрав анус и яички, пальцами ног упритесь в earth. Mentally raise Qi from the Dan Tian, ​​through the Tan Zhong point to the right armpit, then lowering it along the inside of the right hand into the palm. Concentrate the strength and energy of the whole body in the front surface of the right palm. This exercise is called the direct swing.

Breathe in air through your nose. Расслабьте все тело, расслабьте anus. Mentally draw the Qi along the back of the right hand to the head, returning the Qi to the Dantian. At the same time, turn your torso to the left, making a swing with your right hand, stretching it to the left back (Fig. 4.4one).

Rice. 4.4one

Without stopping the previous movement, turn the body and twist the waist to the right, swinging the right arm up and down, hit the bag with the back of the hand (Figure 4.42).

Rice. 4.42

Increasing the blow, at the same time pronounce the sound "he". Подобрав анус и яички, пальцами ног упритесь в earth. Mentally raising Qi from the Dan Tian through the Tian Zhong point to the right armpit, from there lower it down the inside of the right hand into the palm.

Concentrate the forces and energy of the whole body in the back of the right palm. This movement is called reverse swing. Gradually pick up the pace and increase the force of the blows until the right palm is hot and red and sore. Then also practice with the left hand.

Practice from 3 to 5 am. When you finish your workout, rinse your hands with the workout solution (see Appendix 2).

All-destroying force splits firewood. Practice in the same way as in the above exercise, only strike the sandbag with the edge of the palm from the side of the little finger and from the side of the thumb. With a forward swing, hit the bag with the edge of the palm from the side of the little finger, with the reverse swing - with the edge of the palm from the side of the thumb. Thus, train with your right hand, then with your left hand. When finished, rinse your hands in a special solution.

After training in this way for five years, replace the contents of the bag with fine iron sand and practice for another three years, only then will you be able to achieve perfection in this art.

THE ART OF THE IRON BRIDGE

This art is also called the art of the iron hand. He who has mastered it can break a wooden stick with his hand, use an iron hand in single combat.

The starting position is the same as in the "art of falconry claw."

The celestial bears brushwood. Stand in the starting position for 3-5 minutes, mentally focusing on the dan tian.

Then, raising the hands, spread them apart, stretching them horizontally with the centers of the palms down, fingers to the sides (Fig. 4.43).

Rice. 4.43

Mentally raise Qi through the tan-chung point to the armpits, from there lower it down the inside of the hands to the lao-gong points of the palms. When the hands become numb, swollen, warm, or electrified, change from diaphragmatic breathing to paradoxical breathing. Inhaling air through your nose, simultaneously turn your palms up and down (while not moving your forearms). When the palms turn up, clench your hands into fists, pointing them with their centers up, part of the fists from the side of the thumb back (Fig. 4.44).

Rice. 4.44

Before you finish inhaling, inhale a sip of air through your mouth and mentally lower it into the dan tian.

Concentrate the strength and energy of the whole body on the forearms, slowly bending the hands at the elbows and pulling them with fists to the head, as