Getting Powerful Shapely Glutes
Too much accumulation of subcutaneous fat in the buttocks is a major factor which detracts from the beauty of the body. On the other hand, flat buttocks also affects your outline. The following exercises can benefit women in either condition. 1) Lie on the back. Bend the legs 90 degrees. Lift the buttocks and the upper part of the body. The force should be from the contracted buttocks muscles. Then close both knees and lower the buttocks slowly to the original position. Repeat the movement 4 times. (Fig. 121) 2) Lie face downwards . Rest the head on the bent arms and raise the legs with bent feet (Fig. 122-1). Then separate the legs and raise the legs again with bent feet (Fig. 122-2). Lift the legs with straightened feet alternately twice (Fig. 122-3). Repeat this movement 4 times. It is required that the buttocks muscles should exert strength in the whole process and that the knee joints should be straight. 3) Support the body with the hands and knees with the upper part of the body...
Try to bring both knees to the ground and meanwhile turn the head to the left side and exhale. After returning to the original position, inhale and turn to the other side (Fig. 124). Repeat this movement 25 2) Inhale, contract the buttocks muscles and raise the buttocks slowly to make the lower part, the middle part and the upper part of the back leave the ground until the body is supported by the shoulders. Keep this position for several seconds. Then exhale and lower the body to the original position slowly until the spinal colomn is straightened entirely (Fig. 125). Repeat this 5 times. 1) Lie face downwards, with arms resting on the sides of the body and the palms facing downward. Make one side of the cheeks touch the ground and separate the legs 15 cm. Exhale and contract the muscles of the buttocks.
Begin your exploration of the flexibility of your hips by resuming a Natural Stance. Standing upright, raise your left knee and hug it with the right arm, so that the left elbow goes around the left knee. As you straighten your back, check how closely you can bring the right knee toward the left shoulder without loosing balance. Check whether bringing your center of weight over the center of the standing foot gives you maximum stability. In synch with your breath, contract and relax the right gluteus (buttocks muscles) to help them release any excessive tension. When you feel like switching sides, continue your exploration with the other leg.
2) Exhale and contract the muscles of the buttocks. Raise the head and stretch the right leg to the ceiling. Don't stop inhaling and bring the forehead and the right knee together. Kick again. The movement should be quick , and continuous, violence should be avoided. Do this several times (Fig. 129). Practise with each leg
4) Lie face downwards, supporting the body with both arms and toes. First, contract the abdomen and raise the anus, forming an arch. Then lower the buttocks, waist and make the lower abdomen touch the bed. At last, raise the head and throw out the chest. Repeat 10 to 20 times.
Usually the patient feels dull, burned or sharp (as if being cut) pain along the area where the sciatic nerves branch, such as in the buttocks, the back of the thighs and shanks and the popliteal space. The pain becomes worse when it is cold or the patient suffers from a cough or does physical exercise.
Then body is pushing backward, moving again to vertical position. At the same time rear leg is bending, as if you were sitting down (overcoming resistance of an elastic stick below your buttocks). Ball and toes of front foot are pressing and pushing against ground. Imagine that you are stretching a spring between head and toes of front foot. Knee of front leg should not move back (it is only bending). The final position is the same as starting position (front 3, back 7). Stand in dingbabu position, but in such a way, that your torso is placed frontally in relation to the main direction of movement and your feet are standing on a line placed diagonally in relation to the main line of movement. Weight is mostly on rear leg (front 3, back 7). Put your both wrists on your hips or buttocks as in the resting posture. Basic intention and feelings should be similar as in static exercises. Keep the state of relax, and at the same time feeling of some elastic strength in your whole body....
Combination activity is an intermediate level form of mental activity for contraction relaxation activity. It involves local parts of the body, with one joint as the axis and two bones as leverages, in combined movement of resting muscles during contraction relaxation. In fact it adds two parts of the body muscles to join this contraction relaxation activity. Combination activity should start with two points combined, for example as calf combined with thigh, then gradually increasing to three points combination, for example calf, thigh and buttock, then you continue to again increase gradually to four points combination Each time you are increasing number of combination, each time you are adding one pulling tendon sensation or Pulling-Hanging sensation, etc. which a new form of internal exercise, new internal sensation, increasing the overall quality of physical exercise. Here are some training methods 4.3 With hip joint as axis. Here you more combination belly, buttock and thigh...
It then ascends to and joins the lateral corner of the popliteal fossa (or cavity behind the knee), while a branch extends downward from the external malleolus to join at the heel. Then it runs up along the calf and joins at the back of the knee. From there, it ascends to the middle of the buttocks, while at the same time extending downward along the middle of the calf to the heel. From the buttocks it ascends along the mid-line of the backbone to the nape of the neck, continuing upward to join with the occiput (the lower back part of the skull). It then continues upward across the crown of the head to unite with a point at the side of the nose near the inner corner of the eye. A branch arches along the line of the eyebrow and swoops down to the cheekbone. Then, continuing downward it extends to the lower jaw, the throat and onto the chest, passing under the armpit to angle up to and join with the line that ascends the backbone. A small branch extends up out of this extension to the...
V.3.1.3 Buttock muscle contraction relaxation experimentation Assume the same posture as previously. Place both hands on the two sides of buttock, use mental control to execute with buttock muscle series of one contraction one relaxation. When you are contracting your buttock muscle, upper body can slightly raise, when relaxing it upper body can slightly descend. Both hands touching buttocks muscle to feel the change from hardness to softness during contraction relaxation. V.3.1.4 Combined contraction experimentation Assume the same posture. Use mental control to combine calf and thigh muscles in a same and simultaneous contraction series. Later you can even combine calf, thigh and buttock muscles for a combined contraction series. As you will experiment by yourself, the more muscles you are combining, the more difficult it is to contract them simultaneously. In the beginning as you are just starting to combine them, you will notice some difficulties to perform it correctly,...
If the pelvis is askew or the knees locked back, there is stress in the lower back and knees and integration between the lower and upper halves of the body becomes impossible. For most people, maintaining structural alignment in the lower body while ' standing around requires more intention than aligning the upper body, though it is also dependent on upper body alignment. This is due to weakness in the legs and buttocks. Maintaining an aligned stance during daily life will do a great deal to strengthen the lower body, improve energetic flow and heal lower back problems.
Turn both palms slowly into yin palms (palms facing the ground) and move them sideways respectively to form a straight parallel line. Simultaneously, lift the heels slightly to stand on tiptoe (when skilled one may touch the ground with only the big toes). Concentrate the mind and look fixedly ahead, with the chest drawn in and the back strainghtened, abdomen contracted and buttocks relaxed, and tongue stuck against the palate (Fig. 4-11). Do it for 9 or 18 respiratory cycles.
Rubbing the muscles of the diseased part up and down with the palm or the base of the palm with no intermission. It is often used on the waist, the buttocks and the four limbs. To prevent injury, some talcum powder can be used. This method has the function of soothing the liver, calming the liver to stop the wind and regulating qi and blood.
In raise-squat movement the more slowly you are performing it, the more difficult it is to perform it correctly. Raise-squat speed should be around 30-40 cycles minute and decrease gradually down to 10-20 cycles minute or even less. Both feet are separated by distance larger than shoulder width, both hands raising horizontally, stretching forward, center of palm facing down, maintain in their original posture unmoving. Now both knees are bending and squatting down, try your best to keep waist vertical, until your buttocks touch heels. Repeat squat stand cycle until you'll get tired. Movement should be slow not fast, when you are squatting should try your best to keep both hands posture.
First, step out with the left foot to set the feet apart at shoulder-width, hands hanging naturally, head and neck upright, eyes slightly open and looking straight ahead, tongue stuck against the palate, shoulders relaxed with elbows dropping, chest drawn in and back straightened, abdomen contracted and buttocks relaxed, knees at ease and slightly bent, and feet set steadily on the ground. Relax all over.
The more you are leaning back with weight onto heels, the more you are increasing physical strain (you'll feel it very rapidly). Go progressively and make sure to avoid lowering head, bending waist, sticking out buttocks, leaning excessively shoulders, etc. all these side movements are not correct.
Compared to conventional physical training these previous concepts may appear completely opposite. As in conventional training, upper level is contracted and lower level loose, root contracted& extremities relaxed, shoulder contracted & buttock relaxed, arm contracted then leg relaxed, chest contracted then belly relaxed, back contracted then hip relaxed, form contracted then mind relaxed etc. Therefore during post standing you should scrupulously check up all local muscles contraction relaxation. contraction relaxation activity Here upper level refers to shoulder but also arm, chest and back etc. Lower level refers to hip, foot, calf, thigh, buttock, belly and waist etc.
We know that the largest muscles of the body are the Quadriceps femoris or Gluteus maximus, but in the same time in the Primary Motor and Somatosensory Cortex, areas allocated to legs are smaller than those allocated for hands, allowing less refine management in their movements. Therefore Dachengquan's ascending training is first focusing on the roots of the human body and raise progressively to upper level as followed feet, shanks, thighs, buttocks, waist, chest, back, shoulders, neck, elbows and finally hands.
- Another aspect is that lower limbs should be in contraction to strengthen and enable them to exert sufficient power. This is when lower part of body foot, calf, thigh, buttock, belly and waist etc.resting muscles are in contraction relaxation activity while upper part of body shoulder, arm, chest and back muscle should be keeping relaxed, not stiffening, thorax breathing muscle not overstimulated to avoid suffocation and oxygen depth. 3. Buttock muscle contraction relaxation activity Assuming post standing, shoulder and back muscles keep relaxed, contract consciously buttock muscles once and after relax during a 6) Foot use force downward, calf use force backward, thigh use force forward, buttock use forward inward. 20) Foot exerts force downward (toes), head exerts force upward (top of head). Leg exerts force upward (pulling leg), shoulder exerts force downward (shoulder descends). Knee exerts force outward (knee support), buttock exerts force inward (buttock changed tighten)....
Now we are standing at the entry to Emptiness. I am calling step 5 the samadhi of non-thinking. If you can visualize finger-counting for ten rounds, step 5 will be easy. After practicing step 4 in the three-dimensional television of the brain, all you have to do is abruptly switch the television screen off. This may be easier if you inhale once deeply and then exhale very deeply (in the Raku-raku breathing method described in Chapter III), with your shoulders relaxed and buttocks slightly tightened. In this stage, although the brain is functioning coherently, you should not be thinking of anything. You may feel as if the inside of your brain is blank. Descriptions of this stage differ from one person to the next. After you complete this stage, perform step 4 again and you should be able to enter deeper samadhi (Figure 23-3), but this time you are conscious. Then, turn off the television again for even deeper samadhi of non-thinking. Step 7 is to repeat samadhi under conditions of...
Back leaning on a wall, a big tree or buttocks and thighs depending on the edge of a desk or mattress. All these external objects are helping you to assume your posture. Both legs vertical and straight, combining with heels, like standing at attention, soles and heels are touching ground or heels just slightly leaving ground. Back of hands placed on the lower back, center of hands facing out, elbows opening on both sides, shoulders relaxed, do not use force (Figure 3-13).
The lower part of the body the thighs are strained, the buttocks are pulled in, the pelvis is put slightly forward and up, due to it the lower part of the spine is straightened and is on one vertical line with the upper part of spine and the neck. The knees are straightened, but not completely. Try to cling to the ground with your toes (however, do not bend them), it helps to take root . At the start it demands some conscious efforts, but after some practice you will take the right posture automatically.
Effects This movement is used to strengthen the kidneys and the waist area. First you must sink down, to root yourself as when you pull a strong bow. Without this root, you will not have strong balance, and will not be able to pull the bow effectively. Make sure that when you squat down, you keep your back straight and tuck your buttocks under. This places emphasis on the kidneys. When you do this, you not only strengthen the waist muscles, but also increase the Qi circulation in the kidney area. Focus your mind so that you really feel that you are drawing a very strong bow. This focused mind is one of the key benefits of this movement developing your ability to concentrate.
For example during squatting downward movement, you can interrupt your movement on halfway, and then raise, in order to train nerves over this special section of the complete movement improving local nerve sensitivity and legs strain. In the beginning use a small angle in bending during the first section, but increasing it progressively up to have buttocks touching heels before raising.
Acute lumbar sprain is a common injury. It is common in young and middle-aged people and occurs more in physical workers or in people who seldom take part in physical labour when they do it occasionally. It is often caused by incorrect posture when moving something heavy, slipping or excessive movement, such as bending forward and backward and turning, surpassing the normal physiological limitation of the waist, resulting in the injury of the muscles, ligaments, joints, synovium and other soft tissues of the waist and buttocks.
This exercise should be performed with light, relaxed movements. It is as if you are gently bouncing a balloon with your hands to keep it in the air. Make sure your hands lift higher than your shoulders and that the back hand's Hegu point keeps facing the Huantiao point on the buttock to smooth the Gall Bladder Channel. This movement is good for the spirit, blood pressure and mind balance.
When water is pushing your body from behind, and it is leaning slightly forward, at the same time your knees are straightening slightly. Your head is leading this movement upward and forward. You can imagine that there are springs between top of your head (or forehead) and heels of both feet, and that you are stretching these springs. You should feel resistance of the springs, but it shouldn't make you tense. And when water is pushing your body backward, you are as if sitting down, your knees bending slightly. Now you can imagine that there is some elastic stick, just below your buttocks, and you are sitting on it. It is bending, but at the same time creating some elastic resistance. This upward-downward force is important for creating the main forward and backward force.
Then from the leaning forward (front 7, back 3) position you are slowly moving back to the straight vertical position (front 3, back 7). At the same time you are slightly sitting down, as if overcoming resistance of elastic stick under your buttocks. You should also feel as if there were some springs between your both legs and as if you were stretching them.
Stand relaxed and quiet, with feet apart as wide as shoulders, toes clutching at the ground, hands falling naturally, head picturing supporting an object on its top, eyes looking straight ahead but seeing nothing, tongue stuck against the palate, chest slightly out, buttocks slightly in, knees relaxed and bent somewhat, mind concentrated, and breath natural.
Practice of both Warrior Poses leads to great flexibility and strength in the buttocks and legs. As the strength and flexibility develop, there is structural opening and realigning in the hip thigh lower back area that is essential in Iron Shirt. The awareness created in the Warrior Poses develops the ability strongly to use the lower body in movement or in standing, without compressing the lower spine or neck. Start with both legs straight at the knees. Strongly turn the pelvis under, so that the lower back is straight. This will require strong buttocks work. It is absolutely essential that the lower back remains in this straightened position throughout the exercise. If the feet are too far apart, this will be impossible.
Stand relaxed and quiet, with feet shoulder-width apart and toes clutching at the ground. Allow the hands to fall naturally at the sides. The head should be held as if it is supporting an object. Look straight ahead but see nothing, and place the tongue against the palate. Drop the shoulders and elbows. The chest should protrude slightly pull the buttocks in slightly, and keep the knees relaxed and somewhat bent. Focus your mind and breathe naturally. After adjusting the posture, expel the turbid Qi three times by way of exhalation as done in static Qigong practice. Then bend and stretch the knees alternately to cause the legs and, perhaps even the whole body, to quiver and vibrate. The amplitude of vibration may
Cross the legs, contract the buttocks, make the legs close tightly and lift the anus. Stand still with the two legs crossed, but relax the muscles of the whole body. And then contract again. Repeat this about 20 to 50 times. Lying posture a. Lie on the back with the two legs crossed and relax the whole body. Contract the buttocks and thighs as tightly as possible and lift the anus with force as if holding the stool. Try to lower down the parts of the two kidneys to touch to the bed. When the exercise is done well, add the respiration method to it Inhaling while lifting the anus and exhaling while releasing. Repeat 10 to 30 times. b. Lie down on the bed with the two legs bent and the heels close to the buttocks. Put the two hands under the head. Taking the soles and the shoulders as the supporting point, raise the pelvis from the bed and contract the anus, inhaling at the same time. Then lower the pelvis to the bed, exhaling. Repeat 10 to 30 times.
Choose a quiet place in the early morning. Facing the east, stand with the feet a shoulder width apart and put the left hand on Dantian with the right hand above it. Close the eyes slightly and try to look at the nose tip. Touch the upper palate with the tongue. Concentrate the mind on Dantian and keep the posture for a while. Then inhale deeply and move the mind from Baihui to Chengjiang and along Renmai down to Dantian. At the same time massage Guanyuan clockwise for 2 to 5 circles to move the qi down to Huiyin. Then push the two hands down to the pubic symphysis. While exhaling, lift the heels and contract the muscle of buttock as much as possible and lift up the private parts. This can also lead the anus to contract and lift naturally. At the same time, concentrate the mind on qi and drive it to Huiyin then let it pass along anus and Chengqiang point and along Dumai to come out from Baihui on the head. Repeat it 15 times. If you can do the exercise
This point is a very important Qi point. If Qi is blocked from going through this point, then it will cause hip problems and weakness in the lower body. Because this point is very sensitive, we usually stimulate it only by having another acupuncture point facing it and transmitting Qi to this area. For instance, we use this method in Jade Ladder Climbing to the Sky.
Lie on the back with a high pillow and put the palms on the bed. Put something under the buttocks so as to lift them 5 cm higher than the bed. Use the second respiration method and concentrate the mind on Dantian. Practise the exercise immediately after each meal, practising 30 to 60 minutes each time. See Chapter Lie on the back. Taking the back, loins, and buttocks as the supporting points, raise the head, hands and feet one after another. When the head lies flat, stretch the arms along the head and inhale, meanwhile raising the feet to the highest point. Exhale when raising the head and the arms and putting the legs down. While doing this, take advantage of inertia, rise up and lie down as if a seesaw. Practise it slowly at first, then quickly, and adjust the respiration method to fit the motions (use the nasal respiration method). Practise 4 to 6 times a day, 5 to 10 minutes each time.
When you do relaxing exercises in standing postures, you can put both wrists on your hips or buttocks area on both sides of your body. It will be easy to relax your shoulders and arms in such position. Elbows are pointing outward. This posture is better than the one with arms hanging loosely, especially when you do it for longer time, because you can avoid too much pressure on sides of your ribs cage. Imagine that you are so tall, that you are reaching ceiling with your head. You are touching the ceiling lightly with top of your head, not pressing too hard. While keeping this feeling, think that there is some elastic stick just below your buttocks, and you are as if lightly sitting on it. This pressure should be light, so the stick doesn't break. Because you are keeping the slight intention of touching ceiling with your head and as if trying to sit down at the same time, your body is naturally straight, and at the same time you feel stable. There should not be too much tension in it....
6) Kneel down with the buttocks resting on the shanks, stretch the arms forward and expand the chest. Slip the body forward with the clavicle and chest touching the ground until in a prone position. Stretch the arms forward again, then bend the arms at the albows and raise the body with the support of the arms, slowly moving the body backward. Expand the chest again while raising the head, lowering the waist and lifting the buttocks. Throw out the chest as much as possible. Then return to the kneeling position (Figs. 120-1, 2, 3). Repeat 3 times.
In the soles of the feet (K-1 point). Claw the floor with the feet. Inhale and draw the energy out of the ground. Collect energy there by circling the sole (K-1) with energy nine times clockwise and nine times counterclockwise. Contract the muscles of the anus and groin and pull up the testicles or vagina and anus. Bring the energy up the front of the legs to the knees, hold the Chi at the knees and lock the knees by turning them slightly outward. Bring the energy to the buttocks by curving in the upper thigh and then bring the energy into the perineum. Hold the Chi here and circle it nine times clockwise and nine times counterclockwise. Exhale and regulate the breath by Energizer Breathing nine to eighteen times and continue to feel the palms and soles breathe.
D. (1) Inhale ten percent, coordinating the breath with pulling in the sexual organs and anus, thereby bringing the energy up your knees to the buttocks and then to the perineum (Hui Yin). At the same time, feel the energy as it is drawn from the earth enter the soles of the feet and rise to the knees and perineum. Inhale and pack more in the perineum. Use your eyes to help circulate the Chi energy nine times clockwise and nine times counterclockwise in a three inch diameter at the perineum. (Fig. 3.42) of Buttocks)
Example Let's start with T-eight standing post (Figure 3-24). Assume your posture, use your rear ankle joint as principal axe, to slightly lean backward and descend sit for about 5-10 cm (below normal standing), all your weight placed onto rear foot. Now rear sole and calf muscles are stamping forcefully and kicking on the ground, propelling slowly your body forward, back to its starting position. At this time front sole tramples and kicks forcefully, shank is lifting and pulling upward, knees should be pointing forward. Keeps both knees expanding, hip twisting inward, belly slightly withdrawn and anus retracted, avoid from bending waist, do not stick up buttocks, trunk vertical. Repeat this leaning, sitting and kicking exercise until you'll get tired.
Hands backward, palms on the floor and fingers pointing backward. After you land softly on your buttocks (initially, you may opt for a pillow strategically placed under your rear end), explore how far you can bend forward and reach with your fingers while keeping your back as straight as possible. Notice your breathing without forcing your breath, and allow the relaxation that comes with each exhale to bring your torso further forward.
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