Internal skill is the highest achievement of martial arts and the most difficult to practice. It was created by Zhang Sanfeng, the founder of Wudang, and has been lost for many years. Because of an adventure, the lost internal strength was passed on to future generations. Internal skill is superior to all kinds of martial arts. It can not only keep fit, but also prolong life. Is the best self-defense skill. Its main strength is to hurt people with gas, to break stones with gas, and to be invisible, which makes people hard to prevent. It is the biggest nemesis of all kinds of martial arts and the best ability to practice medicine and treat diseases. All kinds of intractable diseases, after being treated by internal medicine, are more effective than various drugs, which makes the patients recover quickly, so in history, internal medicine is called miraculous. This book is written according to the secrets left over and the methods of practicing internal skills. If you practice hard according to the book, you will succeed.

First, the method of practicing Qi

1, at noon 12 facing the sun, at night 12.

The point faces the moon. Relax all over, sit cross-legged, stay in the abdomen, inside the left leg and outside the right leg, put your hands and fingers together, stand the palm of your left hand on your chest to the right, and put the palm of your right hand up in front of your lower abdomen.

(Keep your arms flat against your body), do reverse abdominal breathing and breathe through your nose and mouth. Moreover, breathing and inhalation are separated for 1-2 minutes (note: when inhaling, the stomach should be contracted, when exhaling, the abdomen should be closed, and sit still for two hours at a time), which is called holding your breath.

2. When holding your breath for a long time, you can close 3-5 in one breath or one breath.

Minutes later, you also have basic abdominal qi, and you will feel the abdomen (lower abdomen).

There is a ball moving inside. The longer you hold your breath, the bigger the ball is and the stronger the feeling of moving. This kind of ball is called balloon, also called abdominal qi.

3. When practicing holding your breath, be calm, don't rush for success, and slowly develop from a short time to a long time. The longer you hold your breath, the deeper your internal strength.

Function: the palm of the left hand is facing the right arm, and the thumb is slightly bent. The right hand is flush with the navel and the palm is up.

Second, the method of activating qi

1, you can collect 3-5 per breath.

Minutes later, sit cross-legged, take a deep breath of external air and press it down, and the true qi in the abdomen rises to the meridians of all parts of the body and flows with each other. If the first breath can only make the qi in the abdomen rise, but not flow along the meridians, then inhale the second breath and lower the air pressure in the abdomen (note: when breathing the first breath, the abdomen should bulge and exhale through the nose, so that the inhaled first breath will not run out of the door, and the inhaled second breath can make the qi in the abdomen rise rapidly and flow to the meridians of the whole body), which is called qi circulation.

2. When you can hold your breath for 5 minutes, sit cross-legged while holding your breath, take a deep breath of external air, press the real air on your abdomen, and exert force on your left arm at the same time (note: all other parts are relaxed except your left arm).

The qi of the abdomen will naturally rise to Zhongshan point in the chest along the ren meridian between the two breasts, then go along Zhongfu point in the chest with three ribs, pass through Yunmen, Tianfu, Jiabai, Qize, Kongzui, Legqog, Jingqu, Taiyuan and the fishbone inside the upper limb, reach Shaoshang point, and then the qi of the abdomen will naturally walk along the twelve meridians. From Zhongwan point to Shaoshang point, it is the lung meridian of hand Taiyin.

(Note: If the first external air can't make the abdominal air flow along the the twelve meridians, immediately inhale the second and third air until the the twelve meridians is connected. When exercising qi, you should be in a quiet room, not disturbed by any foreign objects and sounds)

Third, the rule of luck.

With the arbitrary inhalation and downward pressure of the outside world, the true qi of Tian Chan flows to the needed parts. Which part is lucky, which part can work hard If you want to use various palm methods, you can follow the instructions of various palm methods, pull the external air by hand, and put the true air pressure in the abdomen. The true qi in the abdomen will naturally move from the needed meridians to the needed parts. This is luck.

Practice method of primary light industry

Practicing lightness skill, with special emphasis on the principle of gradual progress, starts from the most basic point, from easy to difficult, from shallow to deep, and honestly follows the steps, and you can't cross a certain practice step without authorization. Second, daily practice, pay attention to step by step in intensity. Don't rush for success, eat a fat man in one bite, and don't take orders to increase your practice regardless of your body's endurance. Aggressive work often damages your health. Practice for ten days a day, but haste makes waste. Step by step is a major principle that every practitioner should always grasp.

The primary skill of lightness skill consists of running, piling, brick running and jacking, and its purpose is to exercise the lightness and stability of footsteps and the buoyancy of the body.

First, running.

Running kungfu can be the foundation of lightness skill, and teenagers around the age of eight or nine can practice this kungfu.

1, preparation before operation:

The content of the preparatory activities can be arranged by yourself. Generally, you should jog on foot for a few minutes, then do some unarmed gymnastics to fully exercise your upper limbs, trunk, legs and feet, and pay special attention to turning your neck, waist, knees and feet. Warm-up 10~20 minutes to warm up the whole body and sweat slightly. Then you can do running right away.

2. The essentials of running errands:

It is important to practice running and pay attention to the movements of your legs. When running, from the contact point of the front foot to the center of gravity of the body, this stage is called the buffer stage of the center of gravity and the foot landing. At this stage, the body exerts pressure on the ground below the front, thus generating a supporting reaction force to the rear and the upper, which hinders the human body from moving forward. The way to reduce this resistance as much as possible is that the foot should land closer to the projection line of the body's center of gravity, and the knee joint will bend quickly after the foot lands, so as to make good cushioning action to reduce the resistance at this stage.

The projection line from the foot to the center of gravity of the body, and the foot leaving the ground, is called the back pedal stage, which is the main strength stage to form the forward run. At this stage, the key point is that the hind legs should be straight, and the three joints of hip, knee and ankle should be fully extended to obtain forward thrust.

Move your legs with a fork. When one leg pushes back, the other leg swings forward, and both swinging forward and pushing back are carried out at the same time. The key point of swinging forward is to keep the direction straight and drive the hips forward.

After the hind legs are pushed to the ground, the human body will fly In the flight phase, the action should be relaxed and let the body move forward with inertia. In the whole running action, the muscles kicked after are actively contracted. In the buffering and flying stage of landing, the muscles should be relaxed as much as possible, so as to run more easily, faster and further.

3. The essentials of landing when running

There are generally three situations in which the feet touch the ground when running: the soles of the feet touch the ground first; Heel first landing; Down to earth. Which of the three situations should be adopted? It is necessary for us to understand the structural characteristics of feet first.

Except for a few people whose feet are flat, most people's feet are arched, which is called "arch". The arch of the foot is mainly composed of bones and ligaments, and its structure is like an arch bridge, which can withstand great pressure and is firm and elastic. There are many joints in the foot, and the cartilage and ligaments in the joints are elastic, which can reduce the vibration of external forces during running, thus protecting the human body from injury.

If the heel hits the ground first when running, it takes a process for the forefoot to roll back, which affects the forward speed. In addition, because the foot follows the ground, the cushioning effect of the arch of the foot can't be exerted, resulting in great vibration, which is easy to cause damage to the knee joint and even vibration damage to the brain and internal organs, so the method of running with the foot following the ground is generally not adopted.

It is a better way to land on the forefoot first. In all parts of the foot, the bones and ligaments of the foot are concentrated in the middle and front of the foot, and the forefoot is wide and thin with good elasticity. Landing the forefoot first can keep the balance of the body and cushion the external impact and resistance. Therefore, it is best to land on the forefoot in running practice, which may be laborious at first. You can land on the ground with your whole foot first, and then practice with your forefoot for a while.

After practicing with your forefoot on the ground for a while, you need to go up a flight of stairs instead of just running with your toes on the ground. Only at this time can I have the characteristics of practicing qigong initially. Because with the soles of your feet, your feet are steady, steady, and your body is light; If you touch the ground with your toes, you will be weak. If you are weak, your body will become lighter. Of course, running on tiptoe is very difficult and can only be done step by step.

Second, running piles

Running piles is the second step of lightness skill, which is divided into horse racing piles, Jiugong piles and plum blossom piles.

1, Mazhuang

After running on tiptoe for about half a year, you can enter Magang for practice.

Production of horse stakes: Take logs about 2 feet long and 2 inches in diameter and arrange them one by one according to your own rhythm, at least twenty or thirty, and if conditions permit, they can be arranged for hundreds of meters.

For people who usually only run on the flat ground, it is difficult to pile up at first. The pile face is very narrow, so you can only use your toes when running. As easy as blowing off dust, it is easy to step on the air. You can practice walking on the pile at first, from slow to fast, and then transition to running. Similarly, from slow to fast, step by step. It's difficult to practice running at first, and you'll be familiar with it in about a month. If you practice hard for half a year, you won't tread empty even if you close your eyes.

Jiugongzhuang

Jiugong pile is a kind of pile with running order. Use the same nine stakes as the horse stakes and bury them in the direction of Jiugong. In practice, they constantly circulate between nine wooden stakes from the First Palace to the Jiugong and from the Jiugong to Gong Yi, and the speed is also slow and fast. (Jiugong pile arrangement method: nine piles are numbered 1~9 respectively, with three piles in each row from north to south. We face the north, and the order is: 5, 1, 7; 6、9、3; 2、8、4。 )

Plum blossom pile [pointed bamboo or wooden stake erected on the ground in front of a position or barracks to stop the enemy from moving]

The stakes used are the same as above, and they are nailed into the shape of five petals of plum blossom in the soil. Every five stakes are a group, ranging from six or seven groups to three or four groups. Running plum blossom piles is different from going straight to people with horse piles, and it is also different from the route of nine-to-nine and nine-to-one stipulated by Jiugong. There is only one way forward for the horse stake. Although Jiugong is more flexible than the horse stake, there are certain rules in the industry. Running the plum blossom pile and jumping around freely not only exercises the lightness of footsteps, but also practices dodging and prancing, as light as a civet cat and as sensitive as an ape. Plum blossom pile is very difficult and needs long-term hard training to be proficient.

The whole pile-running effort focuses on keeping your feet steady, which is an important basic effort of lightness skill.

Third, running bricks (running bows)

After skillfully practicing the pile running technique, the stability of the foot and the flexibility of the body have been considerable, so I turned to practice running the bow. Running a bow is a transitional stage from steady strength to floating strength. The purpose and effect of running bricks are roughly the same as running bows. If it is difficult to set up the arch room, you can practice running bricks instead. Brick operation can be divided into three stages according to the different placement of bricks.

1, tiling

Choose 360-thick bricks and lay them flat on the ground, one at a time, and arrange them in long rows. You can run back and forth on the bricks when you practice. This step seems easier than plum blossom piles, but it requires you to light the bricks and pass without making any noise.

2. Side vertical brick

Stay on the tiled bricks and fly freely. When there is no sound, stand the brick on its side and practice. At this time, the lightness and stability of the pace are more stringent, until you can run on the side brick and become silent. When the brick doesn't fall, you will move on to the next step.

Step 3 erect bricks

At this time, the brick will stand upright, and the vertical brick will be more prone to lodging, and the rest area will be smaller. This step strictly exercises the accuracy of landing and the lightness and stability of posture. When you can run freely and the brick is stable, you can choose another thin brick to practice. Constantly increasing the difficulty, long-term mastery. The success of running bricks is great.

Fourth, top works.

Jacking is the power to practice bouncing up. Choose a flat land, stand upright, hang your hands, put your legs together, and bounce your forefoot. When jumping, the knees should not bend, and at the same time, the mind should be pulled up, that is, the head should be pushed up, which has a tendency to lift the crane into the sky. After practicing for a long time, I feel the spirit and get the spirit with my heart, and naturally I succeed. Practice every morning and evening, regardless of the number of times, feeling tired and inflamed. If you can jump straight 1 inch, your knees can jump 1 foot, your knees can jump 1 foot, and your knees can jump 1 foot. Therefore, the ancient kung fu master said, "One inch controls one foot, and one foot controls one foot." If the top kung fu can be practiced to the knee jump 1 foot, then it is the junior kung fu of lightness skill.

Verb (abbreviation of verb) matters needing attention in practicing primary skills

1, light skills and primary skills require a lot of exercise and consume a lot of physical strength. Pay attention to diet and nutrition during practice to ensure sleep. Teenagers can sleep about 10 hour every day, with a minimum of 8 hours.

2. At the same time, practice the primary skills and the internal skills of Dantian. The internal skill of Dantian can be arranged at midnight (23:00-65438+ 0: 00 am).

3. Pay special attention to safety. Gong Zhuang and bricklaying are both dangerous, they are focused, from slow to fast.

4, sweating too much after practice, can't take a cold bath immediately, and it is not appropriate to wipe the sweat with a cold towel. When sweating, the pores of the whole body open, and suddenly it is cold and easy to catch a cold.

Step by step, do what you can. Stick to it for a long time, don't fish and dry the net for three days a day.

Light achievement and medium achievement

After two or three years of hard training, students who have completed the skills can transfer to the study of intermediate skills after laying a solid foundation in all the practice items of primary skills.

For the practice in the intermediate stage of light grades, the methods of various schools can be said to be varied. It should be admitted that all kinds of training methods handed down from ancient times have their specific exercise purposes and effects, but without the personal biography of the master, it is often impossible to reach an agreement in front of many training programs, and I don't know which one to practice first. This is a difficult problem that puzzles many learners. After further investigation of various sects and methods of practicing kungfu, combined with the successful experience of predecessors, we classify the kungfu in the intermediate stage of lightness skill into two categories: "stepping on the eaves and walls" and "stepping on the snow without trace". The former is the method of jumping up, and the latter is the method of running in parallel, such as flying on the grass, floating on the snow and rising in the water. Under each category, choose the most reliable and effective practice methods and explain the order of their practice, so that learners can have rules to follow and laws to follow, so as to avoid going astray by groping, which will only consume a lot of time and energy. The exercise program arranged by us in the intermediate class is the most common routine exercise method in traditional schools, and its exercise effect has passed the test of time. As for all kinds of intermediate kung fu in the internal light martial arts, we will introduce them in the following pure light martial arts schools.

There are many exercises in "Climbing the Wall for the eaves" and "Walking through the snow without trace", and we arrange them in the back according to the advanced level of kung fu, hoping that practitioners can practice step by step. You can't practice your favorite projects, and you can't practice them without disturbing the order of the projects. Step by step, laying a good foundation bit by bit is the best way to reach the upper position.

Note: In view of the difficulties and hardships of qigong practice, superhuman perseverance and determination are needed. However, modern people are impetuous, can't finish what they started, have no perseverance and determination, and of course have no energy. It is nothing more than a curiosity, and there is no opportunism in the practice of lightness skill. So here is only a brief introduction to the achievement method of intermediate skills, so that everyone can have a general understanding of the mysterious qigong cultivation method. Of course, this is also an excuse to be lazy!

First, rock climbing practice.

The whole climbing skills are: jumping into the pit, jumping on the platform, ordering beans, jumping into the sand, drawing, taking iron, wearing shoes, jumping over the wall, swimming over the wall and so on.

Tiaokeng

The pit jumping exercise is carried out after the first level jacking exercise until the knees are straight, and only one foot is used to jump lightly. When you start practicing jumping, dig a hole three feet deep first. People standing in the pit, first forward, then backward, left and right, practice proficiency respectively. After they can climb up lightly, they will gradually deepen the depth of the pit until they are about a foot or two above their heads. Practice with lead in the future, and the kung fu will be deeper and deeper.

diving platform

Although there are similarities and differences between platform jumping and pit jumping, they can be practiced on the same stage. Practice method: first, do platform jumping, starting from about three feet and gradually increasing the height. Face the platform first, and then practice in the back, left and right directions, so that you won't make any noise when you jump on it.

Diandou

Ordering beans must have been practiced after jumping from pit to platform. The practice method is the same as the pit platform, except that you lay a layer of wood or slate on the ground where you take off, and then lay a layer of soybeans or peas on the wood. Watch out for slipping at first. This method is mainly to practice gradually reducing the borrowing power under your feet. You can jump with little effort after success.

Jumping sand

Sand jumping mainly practices the method of jumping back and forth. This method is more difficult than ordering beans because the texture of beans is heavy and solid. As long as it can keep it from rolling, people with kung fu can still stand it. But the lake sand is small and soft, and light objects will leave traces on it. If people are required to jump on it without leaving a trace, the difficulty can be imagined. In this method, the human body is completely standing on the sand, but people are jumping in the pit. Just gently touch the sand with your two toes to help, that is, jump back just visible. There are no traces of feet on the sand. The method is to spread thick lake sand around the upper edge of the pit, and then people stand in the pit and jump forward. When the toes touch the sand slightly, they immediately twist their bodies and jump back to the pit. Then jump back, jump back into the pit like you did, and practice left and right like you did.

The sand jumping method is very important in the intellectual and intellectual combination kung fu. If you are not good at jumping back, then kung fu is still very shallow. If we jump into a high wall, we have already flown over that wall, but suddenly we find that the place where we fell is a pool or trench. We must never fall. At this time, we can jump back to the wall with this kind of kung fu. Or fly in, suddenly step on the somersault, and you will inevitably fall into the pit and be caught. With this kind of kung fu, you can fly out with a little help of your feet, not counting.

Iron-tin sheet

The method of wearing lead, iron clothes and iron shoes is customarily called iron tin tablet. Of course, it is not only effective to wear lead, iron clothes and iron shoes, but also to combine pit jumping, platform jumping and sand jumping in the process. It can be said that the practice of iron-tin sheet is more effective than the empty body jump. When dismantling lead tiles, iron clothes and iron shoes after success, they should be dismantled step by step from top to bottom, that is, iron clothes should be dismantled first, then lead tiles should be dismantled, and finally iron shoes should be dismantled. After each removal, you have to adapt to a period of time before removing another one. Be careful not to go from bottom to top.

Generally speaking, practice with lead tiles first, then take off the lead tiles and put on iron clothes two years later. Don't take off your iron coat and tie the lead tile after three years. Lead tiles need to be made of cooked lead. First, choose a lighter one, generally four or two pieces are appropriate. Take one piece from each leg, add four or two pieces every three months, and gradually replace them with heavy lead tiles. Don't be greedy for merit in your initial practice. When tying the lead tile, the inside should be padded with silk cotton, and then the leg should be folded, and the outside should be tied tightly with a bandage, otherwise unnecessary damage will be caused by vibration and friction with the leg bone when jumping. Remember, after taking the lead tile, even when taking a shower, tie it up immediately after taking it off, and don't take it off.

Generally, after wearing lead for two years, you can wear iron clothes to practice. First, remove the lead tile and put on the iron vest, which initially weighs seven kilograms (16: 12). After three months, the iron will increase to one catty, and then it will be added once a month. After a year, the iron coat has reached 20 Jin, so there is no need to add it at this time. Then, take lead tiles, start with four legs on each side, and increase by four or two in a month or so. When each leg weighs seven pounds, you don't need to add it. Change the iron vest into an iron coat, starting from 25 kg, and adding one kg after three months until 40 kg. At this point, you can still do the above kung fu without feeling tired and hard, and the kung fu reaches 80%.

Note that the above-mentioned aggravating interval can be appropriately extended according to its own conditions, and it will be aggravated when the adaptation is completed and the hardship is not felt. Never be greedy for merit.

People who practice lightness skill are also very particular about wearing shoes, which is different from ordinary people. When you start practicing, wear thin woolen shoes first. At this time, you have no strength at all. It is easy to slip and hurt when jumping vertically, and wool shoes are not flexible. You can borrow some. Later, the sole can be thickened to make it slightly heavier, so that it will not float under the feet. Furthermore, the sole is made of cowhide. At this time, the power of crawling claws is trained by its slippery characteristics. Half the time, put on wooden shoes, and then you need to wear iron shoes. Weighing four pounds per foot.

Pass through the wall

Running the wall is not practicing prancing, but practicing the ability to stick to the wall, straight up with only two toes. This work starts with running board. The running board is first nailed with a cross bar, and one end is supported to form a certain slope. First run up step by step, then back step by step. Gradually increase the slope, cut the thickness of the bottom rail, and finally remove the rail until the footplate is flush with the wall. The key to this achievement is to be good at taking advantage of the situation and run fast. A little delay, it will fall off immediately.

Swimming wall

Swimming on the wall is also called climbing the wall and hanging pictures. People who are good at this technology can stick their backs to the wall and work on the wall with the strength of elbows and heels, just like geckos swimming on the wall, hence the name. This job is similar to running a wall, but the position of people is just the opposite. Running the wall is facing the wall and running up with the strength of two toes; Swimming on the wall depends on the strength of leaning against the wall with two elbows and two heels. It is not easy to practice this method, only a few percent of people can achieve their goals. First practice lying on your back and walking skillfully on the ground, like a snake, then practice on a skinny wall and gradually push down the wall, and over time you will succeed.

Niangong

Turning to work refers to using power to help prance. The master practices three fingers, namely, the big finger, the index finger and the middle finger. He practiced pile pulling first, nailed a log with a diameter of about one inch to the ground, pulled it out with three fingers, and practiced alternately with his left and right hands. Then nail some bars on the wall, expose a little on the wall, and hold them with three fingers, so that your body is suspended and you can swim freely on it.

At this point, the methods of flying over the eaves and climbing over the wall in intermediate lightness skill have been introduced. I believe that after reading it, you will understand that the practice of lightness skill is difficult and difficult to succeed, and these methods are not magical, just confirming a famous saying: "As long as the kung fu is deep, the iron pestle is ground into a needle." Finally, I wish you good luck, practice magic and make my China Wushu great.