How to play the ape drama well?

Preparatory posture for the third section of the five bird play: stand with your feet parallel to each other, your arms naturally hanging down to your sides, your eyes looking straight ahead, your mouth slightly closed, the tip of your tongue lightly touching your palate, your whole body relaxed, and you stop for a while.

Movement: Do the first posture, slowly bend the legs downward, take the left foot forward lightly and dexterously step forward, and at the same time, the left hand along the front of the chest to the mouth, forward as if taking an object, will reach the end point of the palm into a claw, the wrist will naturally droop. Then take a light step forward with the right foot, follow with the left foot, raise the heel, and the sole of the foot is dotted on the ground, and at the same time the right hand reaches out along the front of the chest and the mouth, and reaches forward like a fetch, and when it reaches the end point, it becomes a clawed hand, and the wrist hangs down, and the left hand is retracted to the left flank.

At the same time, the left hand is stretched out along the chest to the level of the mouth, and the palm becomes a claw hand when it reaches the end point, and the wrist hangs down, and the right hand is also retracted to the right flank. Then do type B, the method is the same as type A, but in the opposite direction. Alternate between the two types of workouts for an unlimited number of times.

Ape play helps to exercise the flexibility of the limbs, and has the functions of smooth joints, smooth qi and blood. When practicing, it is necessary to imitate the agility of the ape, and show the skills of jumping mountains and streams, climbing branches and trees, and picking peaches and fruits.

Ape play is mainly the movement of fingertips and eyes, which can reflect the function of peripheral nerves. Through exercise, it promotes the responsiveness of the nervous system, restores the youthfulness of the nervous system, enhances the coordination between the nervous system and the muscular system, and prevents the premature aging of nervous reactions and limb movements. Ape play, ape play has two hand shapes:

Ape hook, five fingers together, flex the wrist.

Hold firmly, the thumb is pressed on the inside of the root of the ring finger, the remaining four fingers are held together, the ape is lively by nature, clever and agile, the ape play should imitate the action of the ape looking around, climbing the tree and picking the fruit, the ape play is composed of two actions of the ape and the ape picking. The fitness benefits of ape lift. Ape lift, put both hands in front of the body, ten fingers stretched out and quickly pinched into an ape hook, shoulder shrugging, neck, hand lifting, abdominal levator anus, heel lifting, head to the left, head turned back, shoulder relaxation, heel ground, both hands turn palms down to the front of the abdomen, and then do the right momentum, pay attention to the action steps, the center of gravity is lifted first, and then the abdomen is raised, the heel is lifted, when the center of gravity falls, first loosen the shoulders, then loosen the abdomen and drop the anus, the heel is on the ground, with the chest and abdomen as the center of the acupoint, the neck and levator anus are clamped inward, forming an inward force of up and down, left and right, And then relax the restoration.

During the exercise, the palms and fingers are pinched together and the hook is slightly faster, and the rapid change of this "ape hook" is intended to enhance the sensitivity of nerve and muscle responses.

The legs are slowly bent downward, the left foot is lightly stepped forward, and the left hand is raised along the chest to the mouth, and the palm is quickly stretched forward as if it were a fetching object, and the palm will change from the palm to the claw when it reaches the end point, and the wrist will naturally hang down and quickly retract. The right foot steps forward lightly, the left foot is slightly heeled, the heel is raised, the sole of the foot is dotted with force, the right hand is along the chest front to the mouth level, the palm is down, and the front is stretched out as a sample, when the end point is reached, the palm becomes claw-shaped, the wrist hangs down, and the left hand is retracted to the left flank, the left foot is slightly backward and steady, the body sits back, the right foot is also slightly retreated, and the toe is on the ground. At the same time, the left hand is at the level of the mouth along the front of the chest, and the front is stretched out as if taking an object, and when it reaches the end point, it will change from the palm to the shape of a claw, and the wrist will hang down.

At the same time, the right hand is retracted to the right flank. Step forward with your right foot lightly, and the other movements are the same as those in 2 items. Step forward with your left foot lightly, and do the same for the other movements.

The right foot is slightly backward and steadfast, and the other movements are the same as the 3 items, but the left and right directions are opposite. The above 1-6 movements are practiced several times. Practicing fitness qigong The five bird operas should have both form and spirit, especially in the "ape play", not only through the movements, but also through the demeanor to show the characteristics of the ape.

In "Ape Ti", the movement of shaking the wrist into a hook hand should be fast, which is intended to reflect the agility of the ape; The shrugging of the shoulders and the tightening of the chest is important, which is intended to imitate the form of an ape; When looking left and right, the eyes should be alert, which is intended to show the ape's clever and vigilant mentality. In the "ape picking", the actions such as looking left and right, stepping up to pick the fruit, and stepping back to support the palm should be done in one go, light and dexterous, and the body language should show the scene of the ape looking for fruit, picking fruit, and holding the fruit, and the action style should be generous and comfortable, showing the charm of the ape in the exercise of stretching and flexibility. Why do you not grasp the balance of your body well when lifting the "ape", and why you have to raise your heel upright when "lifting the ape", some practitioners report that they are not stable on their feet, this is because the strength of the whole body is not concentrated in one direction when lifting the whole body.

The correct method is to raise the heel from the bottom up, levator anus, shrug the shoulders, and go up to the top of the Baihui acupoint, and the whole body strength goes up to the Baihui acupoint, and presses down on the forefoot, always keeping it perpendicular to the ground, so that you can stand firmly.