Bodybuilding and weight loss method: trunk balance, mental conditioning and full-body tapping guidance

3. Third section. Trunk exercises. Mainly exercise the various muscle groups of the trunk (neck, chest, back, waist, abdomen) and the spine and various vertebral joints. [Actions](1) Waist turning tray: support the waist with the back of the left hand, turn the wrist of the right hand outward like a tray, and at the same time turn the waist, clockwise and counterclockwise from under the armpit over the head inhalation and then turn to the waist in exhalation. Rotate twice to the left and right, and return to the starting position. (2) Side waist arm dance: raise both hands to the chest and above the head, extend the left hand to the left side with the palm facing up.

(2) Bend your right elbow into a semi-circle, with your right palm facing the top of your head, while simultaneously bending your waist to the side, straightening your left leg, and lifting your heel, inhaling. Then move both arms to the right, in the opposite direction, with the same movement, and exhale. (3) Circular torso turn: Bend forward and exhale. Turn your arms from bottom to top to the left, like drawing a large arc in a circle. When your arms pass over your head, straighten your waist and inhale. (4) Forward bend and backward lean: Step your left foot to the left, turn your body to the left into a bow stance, and exhale. Raise both arms and draw an arc forward while inhaling. As you bend your upper body forward and turn to the back, upward, turn your head to the left.

Exhale while looking to the upper right. Then, swing both arms forward and upward as you lean back and inhale. 4. Fourth section. Head movements. Mainly exercise the muscles and joints of the head and neck, massage the meridians and acupoints of the head, prevent premature brain aging, and enhance memory. [Action](1) Activate the head and neck: Keep the upper body upright, tilt the head back, bend both forearms upward and inhale. Then, tilt the head forward, look at the ground and exhale. Rotate the head counterclockwise 3 times, then clockwise 3 times. (2) Brain massage: Raise both hands forward to the top of the head and inhale while directing Qi to the Baihui acupoint.

Press your head firmly with your palms and fingers together, exhale as you move toward your neck, and push your hands toward your forehead again, repeating this motion 3 times. Then separate your palms and fingers and move them forward along the Fengchi acupoints on both sides to your jaw, along the inner corner of your eye to the top of your head, and massage for a few times. Massage your ears in a circular motion with your thumbs for 2 times. (3) Drumming and rubbing the ears: Press down on the ears when you reach the back of your head for the third time, and gently press your palms and fingers on the back of your head 3 times. Rub your earlobes 3 times with your thumb and index finger. (4) Strengthening teeth and kneading the valley: Hook your thumb down onto your jawbone, press your temples with your middle finger, press your inner ear with your index finger, knead your upper abdomen, and push your left sleeping acupoint 3 times with the tip of your right thumb.

Fifth section. Striking exercise. That is, striking and patting all parts of the body, moving joints, vibrating internal organs, and promoting the circulation of qi and blood. [Actions](1) Striking the arms: Step forward with the left foot into a bow stance, strike the left fist with the right fist in front of the chest, pat the forearm with the right hand, turn the left wrist so that the palm faces upward, and pat the left forearm and upper arm with the right palm. Then switch hands and strike in the opposite direction. (2) Wrapping the arms around the body: pat the left shoulder with the right palm, and pat the right buttock behind the back with the back of the left palm, while turning the upper body slightly to the left. The directions are opposite, but the movements are the same. Then gently pat the front abdomen with the right palm and pat the back of the left hand on the back. (3) Double leg raise: Raise the left leg.

Pat your thighs and calves with both hands, once on each side of the knee joint, then lower your legs and pat your hips once. (4) Stroll and pound your chest: pound your left chest with your right fist and pat your sacrum with the back of your left fist, while walking around yourself for 8 steps. 6. The sixth section. Harmonizing exercise. [Action](1) Twist your waist and swing your hands: step forward with your left foot, heel first, and extend both hands to the left front at the same time. Inhale with your lower abdomen, tilt your head to the left, swing your waist to the right, then step forward with your right foot in the opposite direction and exhale. (2) Return to the breath and finish the posture: raise both arms forward and up to your forehead in an arc.

Next, move through the chest and abdomen, placing both hands on the lower abdomen with the inner and outer Laogong points facing each other, and take three breaths until the breath returns to its origin. The above six sections should be performed gradually, and the key is to remain calm and focused, free from distractions, and to organically combine breath with movement.