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- One aspect concerns the fact that upper level nerves are easily overstimulated during ZZ which induces stiffness, therefore one's should learn to relax them and reduce to minimal contraction required.

- 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.

This subtle combination upper relaxed/lower contracted makes this body's internal state particularly difficult to achieve compared with some parts of body contracting/relaxing.

Again this cannot be achieved in a few weeks of training, this is the reason why we should go progressively.

In the beginning your body has no internal harmony, for example in contracting one part you may forget to relax another part, you do not perceive the necessary contradictive states required in the body. Here is an example of progressive exercises:

1. Calf muscle contraction/relaxation activity

Assuming post standing, upper limbs keep complete relaxed, contract once consciously and actively calf resting muscle and keep it relaxed for a certain time, after proceed again contraction. You can repeat with one fast, slow or lasting contraction—then relaxation—again same type of contraction—again relaxation. In the beginning you can only practice a few times or slightly more with ten times, but gradually you'll be able to increase up to hundred, and even several hundred times before being tired.

2. Thigh muscle contraction/ relaxation activity

Assuming post standing, upper limbs keep relaxed, thigh resting muscles are consciously contracting once, after relax during a certain time, and then proceed again to contraction until you are getting tired.

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 certain time, then proceed again to contraction until you are getting tired.

(2) "Roots" relaxed-"extremities" contracted in contraction/relaxation activity

"Roots" here refer to upper limbs' root: shoulder, arm, chest and back etc.

"Extremities" refers to hand, wrist, palm and finger etc.

So "roots" relaxed - "extremities" contracted can also expressed by shoulder relaxed and hand contracted.

Other requirements of such specific training are: shoulder relaxed &

hand contracted; arm relaxed & wrist contracted; chest relaxed &

palm contracted; back relaxed & finger contracted.

Assuming ZZ, contract consciously hand resting muscle once and after relax during a certain time, then proceed again to contraction while you are maintaining your shoulder relaxed whatever hand is performing.

When upper limbs' extremities i.e. hand, wrist, palm and fingers muscles are contracting "roots" should be relaxed that means that shoulder and neck muscles should only exert a minimum supportive power for the posture itself but avoid exerting too much stiffness. Otherwise without any appropriate training, you will easily fall into the situation where when "extremities" such as hand is using force, that "roots" such as shoulder will naturally multiply exerted power, causing shoulder and thorax muscles excessively excited, affecting breathing and cardiac muscles.

Form "roots" relaxed and "extremities" contracted training you will built up solid foundation for issuing force techniques and sparring abilities.

(3) Same direction and opposite direction in contraction/relaxation activity

Same direction and opposite direction in contraction/relaxation activity refers to the interaction between two legs, between two hands, between one leg and both hands, between both legs and both hands, exerting force in the same direction or opposite direction during contraction and relaxation activity. You have for example:

1) Both legs exert force forward in the same time.

2) Both legs exert force backward in the same time.

3) One leg exerts force forward, other leg exerts force backward.

4) Foot use exerts downward, calf exerts force upward.

5) Front leg exerts force downward, back leg exerts force upward.

6) Foot use force downward, calf use force backward, thigh use force forward, buttock use forward inward.

7) Thumb exerts force upward, little finger exerts force downward, index, third and fourth finger exert force forward.

8) Both hands exert force forward in the same time.

9) Both hands exert force backward in the same time.

10) One hand exerts force forward, other hand exerts force backward.

11) One hand exerts force upward, other hand exerts force downward.

12) Hands exert force forward, both exert force backward.

13) Hand exert force backward, body exert force forward.

14) Both legs exert force forward, both hands also exert force forward.

15) Both legs exert force backward, both hands exert force forward.

16) Both legs exert force forward, both hands exert force backward.

17) Both legs exert force upward, both hands exert force downward.

18) Both legs exert force downward, both hands exert force upward.

19) Hand and foot of one side of body exert force forward, hand and foot of other side exert force backward.

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). Belly exerts force backward (belly withdrawing), elbow exerts force outward (elbow placed horizontally). Hand exerts force forward (fingers), body exerts force backward (body leaning).

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