Buddhist wisdom
- Shaolin Kung Fu Health Care Action Manual
Regional Wisdom - Shaolin Kung Fu Health Action Manual
Compiled by: Mahasarakan University
Year of compilation: 2025
Spring Collection 4
Lichun Chapter: Homeopathic nourishing the liver, regulating qi and nourishing yang 4
Rain chapter: protect yang and avoid dampness, regulate the spleen and dissolve phlegm 7
Awakening Chapter: Regulating Qi and Nourishing the Liver, Wakening the Spleen and Rising Yang 11
Spring Equinox: Balance yin and yang, nourish the liver and regulate qi 14
Qingming Chapter: Smooth the qi and calm the nerves, nourish the lungs and strengthen the spleen 18
Grain Rain Chapter: Moisturize and strengthen the spleen, nourish the tendons and liver 22
Summer Collection 25
Lixia Chapter: Nourishing the heart and clearing the fire, regulating the qi machine 25
Xiaoman: Nourishing the heart and removing annoyance, dispelling dampness and strengthening the spleen 29
Awn Seed: Clearing heat and strengthening the spleen, nourishing the heart and regulating qi 33
Summer Solstice: Nourishing the sun and preventing heatstroke, calming the mind and calming the mind 37
Xiaoshu Chapter: Nourishing yin and clearing heat, regulating qi and blood 41
Summer Chapter: Clear the heart and nourish yin, and reduce fire 45
Autumn Collection 49
Beginning of Autumn: Nourishing the lungs and moistening dryness, astringent yang energy 49
Heat Prevention: Fuyang dispels dampness, balances the heart and lungs 53
Bailu Chapter: Moistening the lungs and nourishing yin, warming yang and protecting the body 56
Autumn Equinox: Balance yin and yang, nourish the lungs and moisten dryness 60
Cold dew: protect the sun and prevent cold, moisturize and nourish the lungs 63
Frost Fall: Replenish qi and nourish yin, strengthen the surface and keep out the cold 67
Winter Collection 71
Beginning of Winter: Cultivating and storing is the foundation, warming the yang and nourishing qi 71
Xiaoxue: Hide essence and nourish the kidneys, moisten and prevent cold 75
Heavy snow: Consolidate the foundation and warm yang, protect against cold and strengthen the body 78
Winter Solstice: Hidden yang energy, nourishing the kidneys and calming the nerves 82
Xiaohan Chapter: Warm Yang Consolidates, Windproof and Cold 85
Great Cold: Cultivate the root and strengthen the kidneys, and accumulate strength for spring 89
Traditional Shaolin Kung Fu Youth Health Boxing. ............................................
Traditional Shaolin Kung Fu Middle-Aged Health Care Box...............................................
Traditional Shaolin Kung Fu Elderly Health Care Box...............................................
Spring Collection
Beginning of Spring: Homeopathic nourishing the liver, regulating qi and nourishing yang
1. Overview of solar terms
The beginning of spring is the first of the twenty-four solar terms, marking the beginning of spring, usually between February 3 and 5 each year. At this time, the yang energy is born, the grass and trees are sprouting, and the yang energy of the human body begins to rise from the inside out. The climate is still cold at the beginning of spring, but spring has appeared, which is an important time to nourish the liver qi and nourish the yang and protect the essence.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that "spring belongs to wood, corresponding to the liver", and the beginning of spring health should be centered on "nourishing the liver and protecting yang". The liver is mainly drained, and if the liver qi is stagnant, it is easy to cause mood swings, unstable sleep and other problems. Therefore, the beginning of spring should keep a comfortable mood, eat less sour products, and eat more sweets to nourish the spleen and help the liver.
3. Tea drinking health care suggestions
At the beginning of spring, the human body's yang energy is born, and the liver qi begins to be vigorous, so it is suitable to drink tea to loosen the liver and regulate qi, nourish the liver and protect yang, and help the yang rise. The following are several recommended traditional Chinese medicine health teas suitable for drinking at the beginning of spring:
1. Chrysanthemum wolfberry tea
Efficacy: clearing the liver and eyes, nourishing blood and relieving wind
Suitable for people: those who use a lot of eyes, have strong liver fire, and are easily irritable
Recipe: 5 grams of chrysanthemums, 10 grams of wolfberry, brew with boiling water and drink
Tips: 1~2 cups a day helps clear heat and relieve liver fatigue
2. Mint tangerine peel tea
Efficacy: Soothe the liver and relieve depression, strengthen the spleen and regulate qi
Suitable people: people with spring sleepiness, emotional depression, and indigestion
Recipe: 2 grams of mint, 3 grams of tangerine peel, brew in boiling water for 5 minutes
Feature tips: A small amount of mint should be used to help refresh the mind and improve the "qi depression" in spring
3. Rose wheat winter tea
Efficacy: regulate qi and nourish yin, regulate menstruation and calm the nerves
Suitable for women: women with liver stagnation and irritability
Recipe: 3 roses, 5 grams of Ophiopogon and brew with boiling water
Tips: It is suitable for women to regulate their emotions in spring and relieve internal fire
4. Chaihu licorice tea (tea substitute).
Efficacy: Relieve the liver and relieve the surface, harmonize the qi machine
Suitable for people: people with liver stagnation and qi stagnation, chest tightness and flank distension (peaceful physique)
Recipe: 3 grams of bupleurum and 2 grams of roasted licorice, decoct the tea of future generations
Matters: This tea is medicinal and should be used for a short period of time, and it is necessary to avoid those with a cold constitution
Tea drinking tips
Tea drinking time: It is recommended to drink in the morning or afternoon when the yang energy rises; Avoid drinking tea on an empty stomach or before bed
Drinking tea should be warm: Spring belongs to wind and wood, avoid cold drinks, and tea should be warm
Adjust with the climate: When it is cold in early spring, you can add ginger slices to warm the yang and protect the stomach
Solar term diet plan
Recommended ingredients for vegetarian food in the beginning of spring
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Rainwater: Protect the sun and avoid dampness, regulate the spleen and dissolve phlegm
1. Overview of solar terms
The rain solar term is usually between February 18 and 20 every year, indicating that rainfall begins to increase, air humidity increases, and everything begins to sprout and recover. After the rain, the temperature gradually warms up and the humidity gradually increases, which is an important time for the human body to harmonize the spleen and stomach and prevent the invasion of dampness and cold.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that "rain focuses on regulating the spleen and dispelling dampness". Dampness is easy to trap the spleen, affecting transportation, and the common symptoms are fatigue, loss of appetite, heavy head and fatigue. The focus of health preservation should be on strengthening the spleen and dampness, warming the yang and driving away cold, preventing external sensations, and avoiding eating cold melons and fruits. Keeping clothes dry and exercising moderately can help the yang energy in the body rise and resist dampness.
3. Tea drinking health care suggestions
During the rainy solar term, the weather is warm and cold, and the humidity is getting heavier, and the human body is prone to "spring sleepiness" phenomena such as spleen and stomach disharmony, limb sleepiness, and drowsiness and fatigue. According to the principle of traditional Chinese medicine that "rain is humid, it is suitable to strengthen the spleen and dispel dampness, soothe the liver and regulate qi", the following health teas suitable for drinking during this solar term are recommended:
1. Tangerine peel poria tea
Efficacy: strengthen the spleen and dispel dampness, circulate qi and dissolve phlegm
Suitable people: those with spleen deficiency and dampness, loss of appetite, and damp physique
Recipe: 3 grams of tangerine peel, 10 grams of poria, add a little red dates, soak in boiling water or boil over low heat
Feature tips: Warm yang and strengthen the spleen, suitable for people with heavy moisture in the rainy season
2. Ginger jujube tea
Efficacy: Warm yang and dispel cold, strengthen the spleen and nourish the stomach
Suitable for people: those who are afraid of cold, cold hands and feet, and prone to diarrhea during rain
Recipe: 3 slices of ginger, 5 red dates, add water and boil for 10 minutes
Tips: Warm to drive away cold, enhance yang energy, especially suitable for cold women and the elderly
3. Rose tangerine peel tea
Efficacy: Regulate qi and relieve depression, strengthen the spleen and neutralize
Suitable for people: those with mood swings, qi stagnation and little food
Recipe: 3 roses, 3 grams of tangerine peel, brewed with boiling water
Tips: Relieve depression, chest tightness, and abdominal distension common in the rainy solar term
4. Lotus leaf barley tea
Efficacy: Dampness and annoyance, light body and spleen
Suitable for people: people with heavy dampness, edema, and drowsiness
Recipe: 5 grams of dried lotus leaves, 10 grams of barley, boiled water instead of tea
Tips: It is suitable for removing dampness and fat in spring, and improving the "spring sleepiness" physique
5. Tea drinking suggestions
The rain is heavy and humid, and the tea should be warm and not cold; avoid drinking tea on an empty stomach to avoid damaging the spleen and stomach; According to the physique, it is not advisable to drink herbal tea for a long time; It is best to drink it in the morning or after meals to help digestion and dispel dampness.
4. Solar term diet plan
Vegetarian health table for rain solar terms
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Awakening Chapter: Regulate qi and nourish the liver, awaken the spleen and raise yang
1. Overview of solar terms
Jingzhi is the third solar term of spring and usually appears between March 5th and 7th. At this time, the spring thunder suddenly moves, everything recovers, the hibernating insects wake up, and the yang energy gradually becomes vigorous. The yang energy of the human body also develops with the changes of nature, which is a good time to nourish the liver and spleen, dredge the meridians, and stimulate vitality.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that "stings, nourishing the liver and spleen, and taking into account the fire". Due to the rapid rise in temperature and the alternation of cold and heat, it is easy to lead to excessive liver qi and spleen soil, causing indigestion, bitter mouth, dry mouth, irritability and irritability. Therefore, attention should be paid to clearing the liver and strengthening the spleen, keeping a calm mind, regulating emotions, and avoiding overeating.
3. Tea drinking health care suggestions
In the awakening solar term, the yang energy rises, the spring thunder suddenly moves, everything in nature recovers, and the human body also enters a new round of metabolic activity. At this time, the liver qi is gradually prosperous, and it is easy to have mood swings, irritability, skin problems, etc. Traditional Chinese medicine talks about "spring governs the liver", and the focus of awakening and health preservation is to relieve liver and depression, raise yang energy, prevent spring fire, and regulate spleen. The following teas are particularly suitable:
1. Mulberry chrysanthemum mint tea
Efficacy: Clear wind and heat, clear the liver and brighten the eyes
Suitable for people: those with strong liver fire, dry throat and dry eyes, bitter and hot mouth
Recipe: 5 g mulberry leaves, 3 g chrysanthemum, 1 g mint, brew with boiling water
Feature tips: It helps to clear the liver and dissipate heat, calm the mind and refresh the brain, and is suitable for those who have yang energy rising during the awakening season
2. Rose bergamot tea
Efficacy: Relieve liver and regulate qi, and relieve pain
Suitable for people: those with chest tightness and flank distension, emotional depression, and loss of appetite
Recipe: 3 roses, 5 grams of bergamot slices, brewed with boiling water
Feature tips: Regulate qi and relieve emotional instability such as "spring anger" and "spring boredom"
3. Green tea ginger shredded tea
Efficacy: clear and warm, raising yang and dispelling cold
Suitable for people: those with insufficient yang energy and cold and damp constitution in spring
Recipe: 3 grams of green tea, 3 slices of ginger, brewed with hot water
Tips: It can be used to dispel cold in the warm when cold and heat alternate, and are suitable for those who are afraid of cold and easy to get angry
4. Poria hawthorn tea
Efficacy: strengthen the spleen and dampness, digest food and accumulate well
Suitable for people: people with food accumulation and bloating, heavy breath, and weak spleen and stomach
Recipe: 10 grams of poria, 5 grams of hawthorn, boil water instead of tea
Tips: It is suitable for increasing diet after stings, helping to strengthen the spleen and regulate qi, and lighten the body and relieve dampness
Tea drinking health tips (awakening)
Choose tea drinks that soothe the liver and regulate qi, light and clear and promote loose tea to help spring yang growth, drink tea should be warm, avoid cold and cold damage to the yang, with early bed and early rise + soothing exercise, such as practicing Shaolin health boxing, good qi and blood smooth, emotional conditioning is equally important, can be supplemented by smelling fragrance and sitting quietly, outdoor relaxation.
Solar term diet plan
Awakening solar term vegetarian health table
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Spring Equinox: Balance yin and yang, nourish the liver and regulate qi
1. Overview of solar terms
The vernal equinox is usually around March 20, which is the time when day and night are equally divided and cold and heat are balanced in the twenty-four solar terms. At this time, the yang energy of heaven and earth rises, the yin energy falls, and all things grow and flourish. The balance of yin and yang in the human body is also the most likely to be imbalanced, and it is necessary to maintain a stable internal environment by adjusting work and rest and diet, and follow the rhythm to maintain health care.
2. Key points of traditional Chinese medicine health preservation
During the spring equinox, health preservation should be based on "nourishing the liver and protecting the spleen, relieving wind and clearing heat". The climate is changeable, it is still cool in the morning and evening, and it is getting warmer during the day, making it easy to be susceptible to external evils. Traditional Chinese medicine believes that "in spring and March, the liver qi should be prosperous", but the liver is strong and the spleen is strong, which can easily affect digestion. You should control your emotions, keep a calm mind, exercise moderately to relax the liver and regulate qi, and be careful to prevent "spring dryness" from hurting yin.
3. Tea drinking health care suggestions
In the spring equinox, day and night are equally divided, yin and yang are equal, which is an important turning point in spring health preservation. Traditional Chinese medicine pays attention to "the spring equinox health is focused on balance", at this time it is appropriate to harmonize the liver and spleen, nourish the liver and strengthen the spleen, soothe the liver and relieve depression, clear heat and moisturize dryness. Reasonable tea drinking can help the human body adapt to the changes of yin and yang and maintain the balance of qi and blood. The following teas are suitable for the spring equinox solar term health preservation:
1. Rose mint green tea
Efficacy: Soothe the liver and relieve depression, refresh and refresh the brain
Suitable for people: those with obvious spring sleepiness, mood swings, and fatigue
Recipe: 3 grams of green tea, 2 roses, 1 gram of mint, brewed with boiling water
Tips: Harmonize liver qi, fresh and refreshing, suitable for daily afternoon drinking
2. Jasmine tangerine peel tea
Efficacy: Regulate qi, strengthen the spleen and reduce dampness
Suitable people: people with spleen and stomach discomfort, bloating and less food, and low mood
Recipe: 3 grams of jasmine, 3 grams of tangerine peel, brewed with hot water
Feature tips: Aromatic and refreshing spleen, which has the effect of regulating qi and strengthening the stomach and soothing the liver
3. Honeysuckle Oysodium Tea
Efficacy: clears heat and moisturizes dryness, and calms the nerves
Suitable for people: dry mouth, spring dryness, and unstable sleep
Recipe: 5 grams of honeysuckle, 5 grams of Ophiopogon and boil water instead of tea
Feature tips: Suitable for the dry season of the spring equinox, moistening the lungs and nourishing yin, clearing the fire and calming the nerves
4. Hawthorn rose tea
Efficacy: digest food and strengthen the spleen, soothe the liver and regulate qi
Suitable people: those with liver depression and spleen deficiency, irregular diet, flatulence and constipation
Recipe: 5 grams of hawthorn, 2 roses, soaked in boiling water
Featured tips: Regulate the liver and spleen to prevent food accumulation caused by spring emotional depression
Spring equinox tea drinking health suggestions:
During the spring equinox, the focus is on harmonizing yin and yang, supporting yang and nourishing qi, tea should be drunk warm, avoid cold and hurt the spleen, choose fragrant, regulating qi, moisturizing and drying flowers and herbs tea, it is suitable to cooperate with moderate exercise, regular work and rest, to enhance body metabolism and emotional balance.
4. Solar term diet plan
The spring equinox diet should be tabled
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Qingming Chapter: Calm the nerves, nourish the lungs and strengthen the spleen
1. Overview of solar terms
The Qingming solar term usually appears between April 4 and 6, which is the fifth solar term of spring, which means that the temperature is warming up, rainfall is increasing, and everything is growing vigorously. Qingming is both a solar term and a traditional festival, and people often sweep graves to worship their ancestors and go out to enjoy spring. At this time, the yang energy of the human body is gradually prosperous, but the spring humidity is not over, which is easy to hurt the spirit and consume lung qi.
2. Key points of traditional Chinese medicine health preservation
Qingming health preservation should "nourish the lungs, strengthen the spleen and clear the liver". Due to the windy and dry spring, coupled with the easy mood fluctuations during the Qingming period, symptoms such as fatigue, low mood, and loss of appetite are common. Moderate outdoor activities should be used to relax the mood, the diet should be light, avoid greasy and thick flavors, and pay attention to the recuperation of liver and lung function to calm the mind and help sleep.
3. Tea drinking health care suggestions
During the Qingming solar term, the temperature rises and the humidity increases, which is the time when spring is in full swing and the yang energy is gradually prosperous. Traditional Chinese medicine believes that "Qingming health preservation focuses on clearing the liver and dampness, strengthening the spleen and dissolving turbidity, nourishing the lungs and moisturizing dryness", and it is advisable to drink tea to clear heat, relieve depression, dispel dampness, and moisten dryness, help the body regulate the internal and external balance, and prevent common spring diseases such as fire, allergies, and spring sleepiness. Here are a few healthy teas suitable for the Qingming solar term:
1. Goji berry chrysanthemum tea
Efficacy: clear the liver and brighten the eyes, clear the wind and detoxify
Suitable for people: dry eyes, bitter mouth, liver fire
Recipe: 10 grams of wolfberry, 5 grams of chrysanthemum, brew with boiling water
Featured tips: It relieves problems such as liver heat disturbance and dry eyes during the Qingming solar term, and is suitable for long-term eye users
2. Mulberry leaf mint tea
Efficacy: Clearing wind and heat, moistening the lungs and relieving cough
Suitable for people: people with wind and heat colds and dry throat in spring
Recipe: 5 g mulberry leaves, 2 g mint, brewed in hot water
Feature tips: Cool and permeable, suitable for upper respiratory tract recuperation in windy weather before and after Qingming
3. Poria tangerine peel tea
Efficacy: strengthen the spleen and dispel dampness, regulate qi and dissolve phlegm
Suitable for people: dampness and drowsiness, loss of appetite, and sticky mouth
Recipe: 10 grams of poria, 3 grams of tangerine peel, boil water instead of tea
Tips: It is especially suitable for people with heavy humidity before and after Qingming, and is used to improve "spring sleepiness" and indigestion
4. Lily green tea
Efficacy: nourishing yin and clearing fire, moistening the lungs and calming the nerves
Suitable for people: irritability, insomnia, lung dryness and dry cough
Recipe: 3 g of dried lily, 3 g of green tea, brewed with boiling water
Tips: It helps relieve spring anger and soothe emotions
Qingming tea health tips:
Drinking tea should be warm and not cold to avoid damaging the spleen and yang; avoid drinking strong tea or too cold tea when the climate is changeable; Qingming is susceptible to "spring dampness", and appropriate use of dampness and turbidity tea; It is recommended to drink tea after 9 a.m. or 3 p.m., and avoid drinking on an empty stomach.
4. Solar term diet plan
Qingming diet table
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Grain rain: moisturize and strengthen the spleen, nourish the tendons and liver
1. Overview of solar terms
The grain rain solar term is usually between April 19 and 21 every year, which is the last solar term of spring, marking the basic end of the cold wave and increasing rainfall, which is conducive to the growth of cereal crops, so it is named "grain rain". At this time, the climate is mild and humid, and all things in nature have entered a stage of vigor, which is also a critical period for nourishing the spleen and stomach and strengthening muscles and bones.
2. Key points of traditional Chinese medicine health preservation
During the grain rain season, health preservation should be based on "strengthening the spleen and dispelling dampness, nourishing the liver and nourishing tendons". The liver is the main tendon, the spleen is the main transport, and the increase in rain can easily cause dampness and sleepiness in the spleen and stomach, causing drowsiness and decreased appetite. You should pay attention to dietary conditioning and appropriate exercise, enhance the function of the spleen and stomach, prevent moisture invasion, and at the same time regulate the liver and nourish the tendons, laying the foundation for the rise of yang energy in summer.
3. Tea drinking health care suggestions
Traditional Chinese medicine believes that "grain rain health should be based on strengthening the spleen and dispelling dampness, loosening the liver and regulating qi, moistening the lungs and relieving cough". At this time, the human body is prone to spring dampness and drowsiness, decreased appetite, and mood swings, so it is advisable to drink tea to harmonize the internal organs and balance yin and yang. The following are the recommended health teas for the Guyu solar term:
1. Poria barley tea
Efficacy: strengthen the spleen and dampness, dissolve turbidity and remove sleepiness
Suitable for people: those with a wet and heavy physique, greasy face, and heavy body
Recipe: 10 grams of poria, 10 grams of fried barley, boil water instead of tea
Tips: It is suitable for dampness and spleen during the grain rain season, helping to improve refreshment and metabolism
2. Green tea mint tea
Efficacy: clearing the liver and relieving depression, clearing wind and brightening the eyes
Suitable for people: those who are obviously sleepy in spring, have a heavy head and are tired, irritable and irritable
Recipe: 3 g of green tea, 1 g of mint, brewed with boiling water
Feature tips: Green tea refreshes and mint clears the heart, helping to dispel "valley rain and spring sorrow"
3. Tangerine peel perilla tea
Efficacy: regulate qi and dissolve dampness, strengthen the spleen and stomach
Suitable for people: people with poor appetite, chest tightness and abdominal distension, spleen deficiency and easy fatigue
Recipe: 3 grams of tangerine peel, 3 grams of perilla leaves, brewed with boiling water
Feature tips: It is suitable for those who are humid in gas quality and have reduced digestive function during the Grain Rain Festival
4. Lily wheat winter tea
Efficacy: nourishing yin and moistening the lungs, clearing heat and calming the nerves
Suitable for people: dry cough, dry throat, irritability, insomnia, spring dryness
Recipe: 5 grams of lily, 5 grams of Ophiopogon sinensis, brewed or stewed in hot water
Feature tips: The climate of Guyu turns dry and humid, which is suitable for nourishing yin and moistening the lungs, regulating the mind and calming the mind
5. Gu Yu tea drinking health suggestions:
Grain rain is humid, focusing on strengthening the spleen and dampness, and preventing spring sleepiness; Drinking tea should not be too cold, and it is appropriate to drink flower and plant tea warm; Drink refreshing tea in the morning, drink dampness tea in the afternoon to adjust the day's qi machine; Paired with a light diet and moderate exercise, it helps moisture metabolism and prevents "dampness and spleen".
4. Solar term diet plan
Grain rain diet table
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Summer Collection
Lixia chapter: nourishing the heart and clearing the fire, regulating the qi machine
1. Overview of solar terms
The beginning of summer solar term usually falls between May 5 and 7, marking the beginning of summer. At this time, the temperature rises significantly, the days are long and the nights are short, and the yang energy is gradually prosperous. The beginning of summer is the stage when the body's yang energy is gradually vigorous and metabolism accelerates, and it is also a key time point to "nourish the heart and prevent heatstroke". Traditional Chinese medicine emphasizes conforming to nature and adjusting daily life and diet to prevent internal fire and restlessness.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that "summer qi connects to the heart", and the beginning of summer should "focus on nourishing the heart and taking into account the fire". The heart belongs to fire, which governs blood vessels and spirit, and is easily affected by rising temperature and mood swings, manifested as irritability, insomnia, bitter mouth, and excessive sweating. This solar term should keep a peaceful state, moderate activities, pay attention to nourishment during lunch break, avoid spicy and greasy food, and eat more sweet, cool and dry products to clear heat and calm the nerves.
3. Tea drinking health care suggestions
In the beginning of summer, the temperature rises, the yang energy gradually increases, and the body's metabolism accelerates, making it easy to experience "fire" and "deficiency heat" symptoms such as irritability, dry mouth, fatigue and poor appetite. Traditional Chinese medicine health care emphasizes that "the beginning of summer nourishes the heart first, and takes into account both clearing and nourishing", and at this time, it is advisable to drink tea to clear heat and nourish the heart, strengthen the spleen and relieve heat, and nourish qi and yin. Here are a few health teas suitable for the beginning of summer:
1. Lotus seed lily tea
Efficacy: nourishing the heart and calming the nerves, moistening the lungs and relieving annoyance
Suitable for people: people with irritability, insomnia, dry mouth and throat
Recipe: 5 grams of lotus seeds, 5 grams of lily, soaked in warm water or stewed
Tips: Clear the heart and nourish yin, suitable for regulating heart fire and improving sleep in early summer
2. Green tea chrysanthemum tea
Efficacy: clear heat and detoxify, brighten the eyes and reduce fire
Suitable for people: those with astringent eyes and bloated head, and strong liver fire
Recipe: 3 grams of green tea, 3 chrysanthemums, brewed with boiling water
Tips: Drinking in moderation in the morning and evening can help alleviate the problem of "fire at the beginning of summer"
3. O. ophiopogon tea
Efficacy: nourishing yin and invigorating fluids, clearing heat and moistening the throat
Suitable people: those with insufficient body fluids, dry throat and cough, yin deficiency and fire
Recipe: 5 grams of ophiopogon, 5 grams of black ginseng, boiled water instead of tea
Tips: Suitable for those with "yin deficiency constitution" to replenish qi and yin in the beginning of summer
4. Tangerine peel lentil tea
Efficacy: strengthen the spleen and dispel dampness, and relieve heat
Suitable for people: people with poor appetite, bloating, dampness and drowsiness
Recipe: 3 grams of tangerine peel, 10 grams of fried white lentils, boil water instead of tea
Tips: The ideal daily tea for people with weak spleen and stomach, which helps to enhance appetite and prevent heat and dampness from damaging the spleen
5. Suggestions for drinking tea at the beginning of summer:
Focus on clear nourishment, avoid strong hot tea (such as strong black tea, pu-erh);
Drinking tea should be warm and not cold to avoid cold and damage to yang;
According to the physique, it can be matched with flowers, plants, medicinal and food homologous materials to regulate the heart fire and strengthen the temper;
Drinking tea in the afternoon is more suitable for nourishing the mind and calming the mind, which helps to make a smooth transition into summer
4. Solar term diet plan
Beginning of summer diet table
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Xiaoman: Nourishing the heart and removing annoyance, removing dampness and strengthening the spleen
1. Overview of solar terms
The Xiaoman solar term is generally between May 20 and 22, which is the second solar term of summer. At this time, the temperature gradually rises, the rainfall in the southern region increases, the air humidity is high, and everything is gradually mature but not mature, so it is called "Xiaoman". The human body has also entered the stage of strong yang energy but gradual generation of dampness and heat, and it is necessary to focus on regulating the spleen, stomach and mind to prevent damp evil invasion and emotional irritability.
2. Key points of traditional Chinese medicine health preservation
Xiaoman's health care focuses on "nourishing the heart and calming the mind, dispelling dampness and strengthening the spleen". At this time, the dampness is heavy and easy to trap the spleen and damage the yang, which is often manifested as loss of appetite, fatigue, chest tightness and irritability, etc. keep your emotions stable and avoid overwork and anger; The diet is mainly light and damp; Moderate exercise helps moisture to expel moisture, harmonize qi and blood, and avoid dampness and heat endogenous.
3. Tea drinking health care suggestions
During the Xiaoman solar term, the temperature rises further, the humidity gradually increases, and the heat begins to appear, and the human body is prone to discomfort such as heat and thirst, drowsiness and fatigue, dampness and stagnation. Traditional Chinese medicine believes that Xiaoman's health should be based on clearing heat and dampness, strengthening the spleen and dispelling heat, nourishing the heart and calming the mind. Proper tea drinking can regulate the body's qi and help smoothly pass the transition period from spring to summer. The following are several health tea recommendations suitable for the Xiaoman solar term:
1. Barley Poria tea
Efficacy: strengthen the spleen and relieve dampness, clear heat and relieve sleepiness
Suitable for people: those with heavy body moisture, heavy limbs, and easy drowsiness
Recipe: Stir-fried 10 grams of barley, 10 grams of poria, boil water instead of tea
Feature tips: It is suitable for daily conditioning of people with damp and hot constitution, qi deficiency and damp resistance
2. Lotus leaf mint tea
功效：清暑化湿、提神醒脑
Efficacy: clearing away heat and dampness, refreshing the mind
适宜人群：头闷心烦、食欲不振、湿热郁滞者
Suitable for people: people with headache and irritability, loss of appetite, dampness and heat stagnation
配方：干荷叶5克、薄荷1克，开水冲泡
Recipe: 5 g of dried lotus leaves, 1 g of mint, brewed with boiling water
特色提示：有助消暑醒脾，适合早夏“湿热困乏型”体质者饮用
Tips: It helps to relieve heat and awaken the spleen, and is suitable for people with a "damp heat and fatigue" physique in early summer
3.竹叶甘草茶
3. Bamboo leaf licorice tea
功效：清热生津、利咽安神
Efficacy: clears heat and generates fluids, facilitates the throat and calms the nerves
适宜人群：心火偏旺、咽干舌燥、烦躁不安者
Suitable for people: those with strong heart, dry throat and tongue, and restlessness
配方：淡竹叶5克、炙甘草2克，煮水代茶
Recipe: 5 grams of light bamboo leaves, 2 grams of roasted licorice, boiled water instead of tea
特色提示：适合小满后心热内扰者，尤其在午后饮用更佳
Tips: It is suitable for those who are disturbed by heart heat after Xiaoman, especially in the afternoon
4.麦冬菊花茶
4. Ophiopogon chrysanthemum tea
功效：养阴润燥、清心明目
Efficacy: nourishing yin and moisturizing dryness, clearing the mind and eyes
适宜人群：干咳少痰、目涩口苦、阴虚内热者
Suitable for people: dry cough with little phlegm, dry eyes and bitter mouth, yin deficiency and internal heat
配方：麦冬5克、菊花3朵，热水冲泡
Recipe: 5 grams of ophiopogon, 3 chrysanthemums, brewed in hot water
特色提示：适用于阴虚火旺者在初夏调理心肺功能
Tips: It is suitable for people with yin deficiency and fire to regulate cardiopulmonary function in early summer
5.小满饮茶养生建议：
5. Xiaoman tea drinking health suggestions:
饮茶以清淡、温润、利湿为主，切忌浓烈刺激性茶饮，适合搭配早晨或午后饮用，帮助解乏提神、助消化，湿热明显者可适量增加利水渗湿材料，如薏米、茯苓、荷叶等，脾虚胃寒者慎用寒凉类茶饮，如薄荷、菊花宜少量温饮。
Drinking tea is mainly light, warm, damp, avoid strong and irritating tea, suitable for drinking in the morning or afternoon, help relieve fatigue and refresh the mind, aid digestion, dampness and heat can be appropriately increased to diuretic and damp materials, such as barley, poria, lotus leaves, etc., spleen deficiency and stomach cold people should be cautious to use cold and cold teas, such as mint and chrysanthemum should be drunk warm in small amounts.
4. Solar term diet plan
小满饮食表
Xiaoman's diet list
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荷叶赤豆粥 |
| 健脾祛湿、除烦清暑 |
丝瓜冬瓜汤 |
| 利尿消肿、润燥清热 |
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| 养心安神、润肺清火 |
薏苡仁玉米须茶 | 下午/饮用 | 清利湿热、助排毒消肿 |
麦冬莲子羹 |
| 养阴生津、调中益脾 |
5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
芒种篇：清热健脾，养心调气
Awn Seed Chapter: Clearing heat and strengthening the spleen, nourishing the heart and regulating qi
1. Overview of solar terms
芒种节气一般在每年6月5日至7日之间，是夏季的第三个节气。“芒”指麦类作物的芒刺，“种”指谷物播种，表示农事繁忙、气温显著升高的时期。此时湿热交蒸、气候闷热，人体容易出现体倦乏力、心神不宁等现象，需及时调理。
The awn solar term is generally between June 5 and 7 every year, which is the third solar term in summer. "Mang" refers to the thorns of wheat crops, and "seed" refers to grain sowing, indicating a period of busy farming and a significant increase in temperature. At this time, the dampness and heat are steaming, the climate is sultry, and the human body is prone to fatigue and restlessness, which needs to be adjusted in time.
2. Key points of traditional Chinese medicine health preservation
芒种时节的养生要点是“祛湿清热、养心健脾”。天气潮湿闷热，湿热之邪易侵脾胃，使人倦怠、胸闷、食欲不振。应适度运动、保持心情平和、清淡饮食，避免贪凉伤阳，防止心火上炎、湿邪困体等问题。
The key points of health preservation during the awn season are "dispelling dampness and clearing heat, nourishing the heart and strengthening the spleen". The weather is humid and hot, and the evil of dampness and heat can easily invade the spleen and stomach, causing fatigue, chest tightness, and loss of appetite. Moderate exercise, maintain a calm mood, eat a light diet, avoid greed and damage to yang, and prevent problems such as heart fire and dampness and trapped body.
3. Tea drinking health care suggestions
芒种是夏季的第三个节气，天气渐热，湿气加重，暑气初起，正值“阳盛阴衰”的过渡期。此时易出现心烦气躁、湿重乏力、食欲下降、睡眠不安等问题。养生应以清热除湿、养心安神、健脾祛暑为原则。合理饮茶，是调和脏腑、平衡气血的重要方式。
Awn is the third solar term of summer, the weather is getting hotter, the humidity is increasing, and the heat is beginning to rise, which is in the transition period of "yang flourishing and yin decline". At this time, it is easy to have problems such as irritability, dampness and fatigue, decreased appetite, and restless sleep. Health preservation should be based on the principles of clearing heat and dehumidification, nourishing the heart and calming the nerves, strengthening the spleen and dispelling heat. Drinking tea reasonably is an important way to harmonize the internal organs and balance qi and blood.
1.香薷绿豆茶
1. Xiangzhi mung bean tea
功效：解暑化湿、清热利尿
Efficacy: relieves heat and dampness, clears heat and diuresis
适宜人群：暑湿困倦、身体发热、小便短赤者
Suitable for people: those who are hot, damp, drowsy, fever, and have short and red urination
配方：香薷5克、绿豆15克，加水煮20分钟
Recipe: 5 grams of fragrant grass, 15 grams of mung beans, add water and boil for 20 minutes
饮用建议：每日1次，午后饮用最佳
Drinking suggestion: 1 time a day, best in the afternoon
养生提示：可消暑热、利水湿，适合芒种闷热湿盛之时
Health tips: It can relieve heat and dampness, and is suitable for awn seeds when it is hot and humid
2.荷叶山楂茶
2. Lotus leaf hawthorn tea
功效：健脾消脂、清暑化滞
Efficacy: strengthen the spleen and eliminate fat, clear away heat and stagnation
适宜人群：胃口不佳、油腻滞食、湿热偏重者
Suitable for people: people with poor appetite, greasy stagnant food, and heavy dampness and heat
配方：干荷叶5克、山楂10克，沸水泡或煮饮
Recipe: 5 grams of dried lotus leaves, 10 grams of hawthorn, soaked in boiling water or boiled
饮用建议：饭后饮用，帮助消化
Drinking suggestion: Drink after meals to aid digestion
养生提示：调中益胃、健脾祛湿，是芒种节气“养胃防湿”的佳选
Health tips: Regulating the middle and benefiting the stomach, strengthening the spleen and dispelling dampness, is a good choice for "nourishing the stomach and preventing dampness" during the awn solar term
3. Honeysuckle Oysodium Tea
功效：清热养阴、解毒生津
Efficacy: clearing heat and nourishing yin, detoxifying and generating fluids
适宜人群：口干咽燥、咽痒咳嗽、火热上升者
Suitable for people: dry mouth, dry throat, itchy throat and cough, and rising heat
配方：金银花5克、麦冬5克，煮水代茶
Recipe: 5 grams of honeysuckle, 5 grams of Ophiopogon and boil water instead of tea
饮用建议：早晚温饮，清淡为宜
Drinking suggestion: Drink warm in the morning and evening, light
养生提示：兼具清火与滋润功能，适合芒种时阴虚内热型人群
Health Tips: It has both fire clearing and moisturizing functions, and is suitable for people with yin deficiency and internal heat during awn seeds
4.淡竹叶莲子心茶
4. Light bamboo leaf lotus seed heart tea
功效：清心除烦、宁神安睡
Efficacy: Clear the mind and remove worries, calm the mind and sleep peacefully
适宜人群：心火旺盛、烦躁失眠、情绪不稳者
Suitable for people: people with strong heart, irritability, insomnia, and emotional instability
配方：淡竹叶3克、莲子心1克，沸水冲泡
Recipe: 3 grams of light bamboo leaves, 1 gram of lotus seed heart, brewed with boiling water
饮用建议：午后至傍晚饮用，有助心神安定
Drinking suggestion: Drink it in the afternoon to evening to help stabilize the mind
养生提示：芒种多动易心浮气躁，此茶可助清心定志，改善睡眠
Health tips: Awn seed is hyperactive and easy to be irritable, this tea can help clear the mind and improve sleep
5.芒种茶饮养生建议：
5. Awn tea health care suggestions:
Tea drinking time should be around 10:00 a.m. and 3:00 p.m., and those who are weak can add red dates and wolfberry to warm and adjust to prevent waste, combined with Shaolin fitness and heart fist, dynamic and static combination to help qi and blood flow and dampness and heat resolution
四、节气饮食方案
4. Solar term diet plan
芒种饮食表
Diet of the awn seed
素食种类 | 食用时间 | 保健益处 |
苦瓜炒蛋 | 午餐/晚餐 | 清热明目、清心降火 |
薏米茯苓粥 | 早餐/晚餐 | 健脾利湿、缓解困乏 |
莲子百合绿豆汤 | 午餐/晚餐 | 养心安神、清热解毒 |
冬瓜黄瓜汤 | 午餐 | 清热利尿、润燥消暑 |
茯苓百合蒸饭 | 午餐 | 健脾宁心、补中益气 |
五、传统少林功夫习练记录表（分人群时段）
5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
本记录表适用于青少年、中年与老年人群，按不同时间段安排每日两次练习，每次习练保健拳2-3遍，记录习练时长、次数及身体感受，以便持续跟踪健康变化。
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1.人群与习练时间安排
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ 中年人群：上午9:00-10:00，下午5:00-6:00，习练中年保健操2-3遍；
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ 老年人群：上午7:00-8:00，下午7:00-8:00，习练老年保健操2-3遍。
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2.每日练功记录表
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
夏至篇：养阳防暑，静心宁神
Summer Solstice: Nourishing the sun and preventing heatstroke, calming the mind and calming the mind
1. Overview of solar terms
夏至节气通常在6月21日至22日，是一年中白昼最长、阳气最盛的时点。此时气温升高迅速，暑热渐重，人体容易出现口干心烦、疲倦乏力、食欲下降等现象。此节气虽阳盛，但也意味着阴气自此潜生，是养阳调阴的关键时机。
The summer solstice is usually from June 21 to 22, which is the time of year when the days are the longest and the yang energy is at its peak. At this time, the temperature rises rapidly, the heat is getting heavier, and the human body is prone to dry mouth, fatigue, and decreased appetite. Although this solar term is yang, it also means that yin energy is latent from now on, which is a key time to nourish yang and adjust yin.
2. Key points of traditional Chinese medicine health preservation
中医认为“夏至养心、益气养阴、防暑降火”为核心。阳盛之极易导致心火亢盛，表现为心烦易怒、失眠多梦、汗多口渴，应清补养心、疏调气血、适当午休，并避免暴晒、过度劳累，以防暑湿之邪伤身。
Traditional Chinese medicine believes that "the summer solstice nourishes the heart, nourishes qi and nourishes yin, and prevents heatstroke and reduces fire" as the core. The extreme yang is easy to lead to excessive heart fire, which is manifested as irritability, insomnia and dreaminess, sweating and thirst, and should be cleared and nourished to nourish the heart, regulate qi and blood, take a proper lunch break, and avoid exposure to the sun and overwork to prevent the evil of heat and dampness from harming the body.
3. Tea drinking health care suggestions
芒种是夏季的第三个节气，天气渐热，湿气加重，暑气初起，正值“阳盛阴衰”的过渡期。此时易出现心烦气躁、湿重乏力、食欲下降、睡眠不安等问题。养生应以清热除湿、养心安神、健脾祛暑为原则。合理饮茶，是调和脏腑、平衡气血的重要方式。
Awn is the third solar term of summer, the weather is getting hotter, the humidity is increasing, and the heat is beginning to rise, which is in the transition period of "yang flourishing and yin decline". At this time, it is easy to have problems such as irritability, dampness and fatigue, decreased appetite, and restless sleep. Health preservation should be based on the principles of clearing heat and dehumidification, nourishing the heart and calming the nerves, strengthening the spleen and dispelling heat. Drinking tea reasonably is an important way to harmonize the internal organs and balance qi and blood.
1.香薷绿豆茶
1. Xiangzhi mung bean tea
功效：解暑化湿、清热利尿
Efficacy: relieves heat and dampness, clears heat and diuresis
适宜人群：暑湿困倦、身体发热、小便短赤者
Suitable for people: those who are hot, damp, drowsy, fever, and have short and red urination
配方：香薷5克、绿豆15克，加水煮20分钟
Recipe: 5 grams of fragrant grass, 15 grams of mung beans, add water and boil for 20 minutes
饮用建议：每日1次，午后饮用最佳
Drinking suggestion: 1 time a day, best in the afternoon
养生提示：可消暑热、利水湿，适合芒种闷热湿盛之时
Health tips: It can relieve heat and dampness, and is suitable for awn seeds when it is hot and humid
2.荷叶山楂茶
2. Lotus leaf hawthorn tea
功效：健脾消脂、清暑化滞
Efficacy: strengthen the spleen and eliminate fat, clear away heat and stagnation
适宜人群：胃口不佳、油腻滞食、湿热偏重者
Suitable for people: people with poor appetite, greasy stagnant food, and heavy dampness and heat
配方：干荷叶5克、山楂10克，沸水泡或煮饮
Recipe: 5 grams of dried lotus leaves, 10 grams of hawthorn, soaked in boiling water or boiled
饮用建议：饭后饮用，帮助消化
Drinking suggestion: Drink after meals to aid digestion
养生提示：调中益胃、健脾祛湿，是芒种节气“养胃防湿”的佳选
Health tips: Regulating the middle and benefiting the stomach, strengthening the spleen and dispelling dampness, is a good choice for "nourishing the stomach and preventing dampness" during the awn solar term
3. Honeysuckle Oysodium Tea
功效：清热养阴、解毒生津
Efficacy: clearing heat and nourishing yin, detoxifying and generating fluids
适宜人群：口干咽燥、咽痒咳嗽、火热上升者
Suitable for people: dry mouth, dry throat, itchy throat and cough, and rising heat
Recipe: 5 grams of honeysuckle, 5 grams of Ophiopogon and boil water instead of tea
饮用建议：早晚温饮，清淡为宜
Drinking suggestion: Drink warm in the morning and evening, light
养生提示：兼具清火与滋润功能，适合芒种时阴虚内热型人群
Health Tips: It has both fire clearing and moisturizing functions, and is suitable for people with yin deficiency and internal heat during awn seeds
4.淡竹叶莲子心茶
4. Light bamboo leaf lotus seed heart tea
功效：清心除烦、宁神安睡
Efficacy: Clear the mind and remove worries, calm the mind and sleep peacefully
适宜人群：心火旺盛、烦躁失眠、情绪不稳者
Suitable for people: people with strong heart, irritability, insomnia, and emotional instability
配方：淡竹叶3克、莲子心1克，沸水冲泡
Recipe: 3 grams of light bamboo leaves, 1 gram of lotus seed heart, brewed with boiling water
饮用建议：午后至傍晚饮用，有助心神安定
Drinking suggestion: Drink it in the afternoon to evening to help stabilize the mind
养生提示：芒种多动易心浮气躁，此茶可助清心定志，改善睡眠
Health tips: Awn seed is hyperactive and easy to be irritable, this tea can help clear the mind and improve sleep
5.芒种茶饮养生建议：
5. Awn tea health care suggestions:
Tea drinking time should be around 10:00 a.m. and 3:00 p.m., and those who are weak can add red dates and wolfberry to warm and adjust to prevent waste, and can be combined with Shaolin fitness to nourish the heart, combine movement and stillness to help qi and blood unobstructed, and dissolve dampness and heat to practice in the morning or evening.
4. Solar term diet plan
夏至饮食表
Summer Solstice Diet Table
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莲子百合粥 |
| 养心安神、润燥止烦 |
绿豆冬瓜汤 |
| 清暑祛湿、利水除热 |
荷叶鸭肉汤 |
| 滋阴养胃、补中益气、健脾解暑 |
西瓜薄荷饮 | 午后饮品 | 清凉解热、提神醒脑 |
银耳百合羹 |
| 滋阴润肺、养心安神、美容养颜 |
五、传统少林功夫习练记录表（分人群时段）
5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
本记录表适用于青少年、中年与老年人群，按不同时间段安排每日两次练习，每次习练保健拳2-3遍，记录习练时长、次数及身体感受，以便持续跟踪健康变化。
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1.人群与习练时间安排
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ 中年人群：上午9:00-10:00，下午5:00-6:00，习练中年保健操2-3遍；
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ 老年人群：上午7:00-8:00，下午7:00-8:00，习练老年保健操2-3遍。
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2.每日练功记录表
2. Daily practice record sheet
日期 | 人群 | 练习时间段 | 练习项目 | 练习次数 | 练习时长（分钟） | 练习后身体感受 |
备注：可按上午/下午分别记录，身体感受如“轻松舒畅”“微汗通畅”“酸胀疲乏”等，帮助观察养生效果。
Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
小暑篇：养阴清热，通调气血
Xiaoshu Chapter: Nourishing yin and clearing heat, regulating qi and blood
一、节气概述
1. Overview of solar terms
小暑节气通常在每年7月6日至8日之间，意指天气开始炎热但尚未达到极点，为大暑的前奏。此时气候湿热并重，昼长夜短，人体容易出汗过多、口渴心烦、胃口不佳，湿热困脾的问题尤为常见，是夏季保健调养的重要阶段。
The Xiaoshu solar term is usually between July 6 and 8 every year, which means that the weather is starting to be hot but has not yet reached its peak, which is the prelude to the great heat. At this time, the climate is both humid and hot, the days are long and the nights are short, the human body is prone to excessive sweating, thirst and irritability, poor appetite, and the problem of dampness and heat sleeping the spleen is particularly common, which is an important stage of summer health care.
二、中医养生要点
2. Key points of traditional Chinese medicine health preservation
小暑养生应以“养阴补气、清热祛湿”为核心。中医认为“暑易伤气、湿易困脾”，此时应避免情绪波动和劳累过度，注重饮食调节与作息规律，适当午休养神，夜晚避免贪凉，预防因湿热导致的身体虚弱与中暑现象。
Xiaoshu health should be centered on "nourishing yin and nourishing qi, clearing heat and dispelling dampness". At this time, mood swings and overwork should be avoided, diet adjustment and work and rest regularity should be paid attention to, appropriate lunch break to recuperate, and avoid greed at night to prevent physical weakness and heat stroke caused by dampness and heat.
三、饮茶保健建议
3. Tea drinking health care suggestions
在小暑节气，气温持续升高，湿热交蒸，是暑热渐盛但尚未最盛的阶段。此时人体阳气旺盛、汗出较多，容易出现中暑、心烦、乏力、食欲不振、口渴咽干等问题。中医养生强调“小暑养心养气，清热祛湿、益气生津”。以下为小暑节气适宜的养生茶饮推荐：
In the Xiaoshu solar term, the temperature continues to rise, and the dampness and heat are steaming, which is the stage when the heat is gradually increasing but not yet at its peak. At this time, the human body has strong yang energy and sweats more, and is prone to heat stroke, irritability, fatigue, loss of appetite, thirst and dry throat. Traditional Chinese medicine health care emphasizes "nourishing the heart and qi, clearing heat and dampness, nourishing qi and body". The following are recommended health teas suitable for the Xiaoshu solar term:
1.绿豆薄荷茶
1. Mung bean mint tea
Efficacy: clearing heat and relieving heat, generating fluids and quenching thirst
Suitable for people: those with internal heat and thirst, high body temperature, heat and dampness and drowsiness
Recipe: 20 grams of mung beans, 2 grams of mint, and add mint to soak the mung beans after cooking
Suggestions: It is best to drink in the afternoon, avoid fasting
Health tips: Mung beans clear heat and detoxify, mint refreshes the brain, and is a good product for clearing away thirst and quenching thirst in the summer
2.荷叶甘草茶
2. Lotus leaf licorice tea
功效：清暑利湿、健脾益气
Efficacy: clearing heat and dampness, strengthening the spleen and nourishing qi
适宜人群：出汗多、脾胃虚弱、暑湿困重者
Suitable people: people who sweat a lot, have a weak spleen and stomach, and are heavy in heat and dampness
配方：干荷叶5克、炙甘草3克，煮水代茶
Recipe: 5 grams of dried lotus leaves, 3 grams of roasted licorice, boiled water instead of tea
饮用建议：可佐餐饮用，温热适宜
Drinking suggestion: It can be used with meals, and the temperature is suitable
养生提示：可缓解食欲不振、口黏胸闷等湿热不调症状
Health tips: It can relieve symptoms of damp-heat imbalance such as loss of appetite, mouth sticky mouth and chest tightness
3.麦冬沙参茶
3. Ophiopogon sand ginseng tea
功效：养阴生津、清热润燥
Efficacy: nourishing yin and invigorating fluids, clearing heat and moisturizing dryness
适宜人群：口干舌燥、心烦易怒、咽喉不适者
Suitable for people: dry mouth, irritability, and throat discomfort
配方：麦冬5克、沙参5克，煮水饮用
Recipe: 5 grams of ophiopogon, 5 grams of sand ginseng, boil water and drink
饮用建议：早晚各一杯，忌冷饮
Drinking suggestion: one cup in the morning and evening, avoid cold drinks
养生提示：适合阴虚火旺体质者在小暑阶段缓解内热
Health tips: It is suitable for people with yin deficiency and fire constitution to relieve internal heat in the summer stage
4.金银花乌梅茶
4. Honeysuckle plum tea
功效：清热解毒、止渴生津
Efficacy: clearing heat and detoxifying, quenching thirst and generating fluids
适宜人群：咽喉干痒、口苦口渴、热毒上炎者
Suitable for people: dry and itchy throat, bitter mouth and thirst, heat and poison inflammation
配方：金银花5克、乌梅2枚，加水煮沸10分钟
Recipe: 5 grams of honeysuckle, 2 plums, add water and boil for 10 minutes
饮用建议：室温饮用，不宜过冷
Drinking suggestion: Drink at room temperature, not too cold
养生提示：乌梅酸甘，生津止渴，适合小暑高温多汗时饮用
Health tips: Plum is sour and sweet, quenches thirst, and is suitable for drinking when sweating in high temperatures
5.小暑饮茶养生建议：
5. Suggestions for drinking tea in the summer:
饮茶以清凉不寒、润燥不腻、益气生津为主，忌贪冷饮，以防脾胃受损，建议常温或温热饮茶，午后2点前后饮用最佳，有助清心解暑，搭配少林保健拳、早晚轻运动，调节暑湿，增强气血循环。
It is recommended to drink tea at room temperature or warm, and it is best to drink it around 2 o'clock in the afternoon, which helps to clear the heart and relieve heat。
四、节气饮食方案
4. Solar term diet plan
Xiaoshu diet table
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Summer Chapter: Clear the heart and nourish yin, and reduce fire with free air
1. Overview of solar terms
大暑节气一般在7月22日至24日之间，是一年中最热的节气，气温高、湿度大、阳光强烈，是暑热和湿气交加的高发期。此时人易中暑、疲倦、心烦、口干舌燥、食欲不振等，需特别注意防暑降温与身心调养。
The heat solar term is generally between July 22 and 24, which is the hottest solar term of the year, with high temperature, high humidity, and strong sunshine, which is a period of high incidence of heat and humidity. At this time, people are prone to heat stroke, fatigue, irritability, dry mouth, loss of appetite, etc., and special attention should be paid to heatstroke prevention and cooling and physical and mental recuperation.
2. Key points of traditional Chinese medicine health preservation
中医认为“大暑养心护阴、畅气祛湿”为要。暑为阳邪，极易耗气伤阴，加之湿重困脾，易出现气虚乏力、心火亢盛、夜难入睡等问题。此时应清补养阴、适当午休，避免剧烈运动及暴晒，增强体质、清热利湿。
Traditional Chinese medicine believes that "the heat nourishes the heart and protects yin, and the qi is smooth and damp" is important. Heat is a yang evil, which is very easy to consume qi and damage yin, coupled with dampness and heavy spleen, it is easy to have problems such as qi deficiency and fatigue, excessive heart fire, and difficulty falling asleep at night. At this time, it is necessary to clear and nourish yin, take a proper lunch break, avoid strenuous exercise and sun exposure, enhance physical fitness, clear heat and dampness.
3. Tea drinking health care suggestions
在大暑节气，是一年中最炎热、湿气最重的时期，暑热之邪最盛，人体极易出现中暑、头昏脑胀、心烦气躁、口干舌燥、食欲不振、失眠多梦等症状。中医养生强调“大暑养心健脾、清热生津、防暑解毒”，此时宜多饮清热解暑、益气养阴、利湿除烦的茶饮。以下是大暑节气的保健茶饮推荐：
In the summer solar term, it is the hottest and most humid period of the year, and the evil of heat is the most prevalent, and the human body is very prone to symptoms such as heat stroke, dizziness, irritability, dry mouth, loss of appetite, insomnia and dreaminess. Traditional Chinese medicine health care emphasizes "nourishing the heart and spleen, clearing heat and generating fluids, preventing heatstroke and detoxifying", and at this time, it is advisable to drink more tea that clears heat and relieves heat, nourishes qi and nourishes yin, and relieves dampness and annoyance. The following are the health tea recommendations for the summer solar term:
1.冬瓜皮薏米茶
1. Winter melon peel barley tea
Efficacy: diluting water and dampness, clearing heat and reducing swelling
Suitable for people: heavy body dampness, edema, poor urination, heat and dampness and drowsiness
Recipe: 10 grams of winter melon peel, 15 grams of fried barley, boil water and drink
Usage suggestion: 1-2 times a day, preferably warm
Health tips: In the heat and humidity, it is advisable to use damp tea to assist in detoxifying the body and removing greasy
2.荷叶绿茶
2. Lotus leaf green tea
功效：清暑生津、消暑降火
Efficacy: clearing away heat and invigorating fluids, cooling heat and reducing fire
适宜人群：食欲不振、口干烦热、胃肠不适者
Suitable for people: those with loss of appetite, dry mouth and heat, and gastrointestinal discomfort
配方：干荷叶3克、绿茶3克，热水冲泡
Recipe: 3 grams of dried lotus leaves, 3 grams of green tea, brewed with hot water
饮用建议：饭后饮用，可健胃提神
Drinking suggestion: Drink after meals to strengthen the stomach and refresh the mind
养生提示：荷叶清香醒脾、绿茶助清热，是夏季常见消暑搭配
Health tips: Lotus leaves are fragrant and refresh the spleen, and green tea helps clear heat, which is a common summer match
3.西瓜皮薄荷茶
3. Watermelon peel mint tea
功效：清热利尿、解暑开窍
Efficacy: clearing heat and diuresis, relieving heat and opening the orifice
适宜人群：中暑轻症、头昏脑涨、暑湿夹热者
Suitable for people: mild heat stroke, dizziness, heat and dampness
配方：西瓜皮10克、薄荷2克，煮水后温服
Recipe: 10 grams of watermelon peel, 2 grams of mint, boil water and take warm
饮用建议：避开空腹，适合午后饮用
Drinking suggestion: Avoid fasting and drink in the afternoon
养生提示：西瓜皮性凉，薄荷清脑，适合高温下消暑解渴
Health tips: Watermelon skin is cool, mint clears the brain, suitable for cooling off heat and quenching thirst at high temperatures
4.菊花莲子芯茶
4. Chrysanthemum lotus seed core tea
功效：清心降火、安神助眠
Efficacy: Clear the heart and reduce fire, calm the mind and help sleep
适宜人群：心火旺盛、失眠烦躁、舌尖红者
Suitable for people: those with strong heart, insomnia and irritability, and red tongue
配方：菊花5克、莲子芯1克，热水冲泡
Recipe: 5 grams of chrysanthemums, 1 gram of lotus seed core, brewed with hot water
饮用建议：晚间饮用，可助眠降火
Drinking suggestion: Drink at night to help sleep and reduce fire
养生提示：大暑养心为主，此茶可有效缓解心烦难眠症状
Health tips: The heat is mainly to nourish the heart, and this tea can effectively relieve the symptoms of restlessness and insomnia
5.大暑茶饮养生建议：
5. Summer tea health care suggestions:
茶饮宜清淡、利湿、微凉不寒，切忌浓茶冷饮，夏天多汗，饮茶应适度补津，不宜多饮寒凉刺激性茶，饮茶时间建议在上午10点与下午3-5点，帮助清暑、调气机，可配合静坐吐纳、轻功舒展、夜间早睡以养心阴、防暑邪。
Tea should be light, damp, slightly cool and not cold, avoid strong tea and cold drinks, sweat a lot in summer, drink tea should be moderately nourishing, it is not advisable to drink more cold and irritating tea, tea drinking time is recommended at 10 a.m. and 3-5 p.m. to help clear the heat, regulate the air, can be used with meditation and breathing, light exercise stretching, and going to bed early at night to nourish the heart yin and prevent heatstroke.
四、节气饮食方案
4. Solar term diet plan
大暑饮食保健图表
Summer diet and health chart
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| 建议食用时间 | 保健功效描述 |
食材推荐 | 西瓜 | ✅ 素食 | 午后（清热解渴时） | 生津止渴、清热利尿 |
苦瓜 | ✅ 素食 | 午餐、晚餐 | 清热解毒、明目除烦 | |
冬瓜 | ✅ 素食 | 午餐、晚餐 | 利水消肿、清热解暑 | |
绿豆 | ✅ 素食 | 午后（煮汤最佳） | 清热解毒、除湿利尿 | |
百合 | ✅ 素食 | 晚餐、夜宵 | 润肺止咳、安神养心 | |
银耳 | ✅ 素食 | 午餐或晚餐 | 养阴润肺、美容养颜 | |
麦冬 | ✅ 素食 | 配汤/代茶饮 | 养阴生津、清心除烦 | |
荷叶 | ✅ 素食 | 午后/炖汤时 | 解暑清热、祛湿降脂 | |
鸭肉 | ❌ 荤食 | 午餐、晚餐 | 滋阴养胃、健脾补虚 | |
食谱推荐 | 苦瓜绿豆汤 | ✅ 素食 | 午餐或下午 | 清热泻火、除烦止渴 |
银耳麦冬百合汤 | ✅ 素食 | 晚餐或夜间 | 养阴润肺、安神助眠 | |
荷叶鸭肉汤 | ❌ 荤食 | 午餐、晚餐 | 滋阴解暑、健脾生津 |
五、传统少林功夫习练记录表（分人群时段）
5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
本记录表适用于青少年、中年与老年人群，按不同时间段安排每日两次练习，每次习练保健拳2-3遍，记录习练时长、次数及身体感受，以便持续跟踪健康变化。
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1.人群与习练时间安排
1. Crowd and practice time schedule
▶ Adolescents: 9:00-10:00 a.m., 4:00-5:00 p.m., practice adolescent health care 2-3 times;
▶ 中年人群：上午9:00-10:00，下午5:00-6:00，习练中年保健操2-3遍；
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ 老年人群：上午7:00-8:00，下午7:00-8:00，习练老年保健操2-3遍。
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2.每日练功记录表
2. Daily practice record sheet
日期 | 人群 | 练习时间段 | 练习项目 | 练习次数 | 练习时长（分钟） | 练习后身体感受 |
Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Autumn Collection
Beginning of autumn: nourishing the lungs and moistening dryness, astringent yang energy
1. Overview of solar terms
The beginning of autumn solar term usually falls between August 7 and 9, the first solar term of autumn, marking the transition from hot to cool. Although the weather is still hot, autumn is gradually emerging, and everything begins to converge from growth. At this time, the yang energy of the human body also begins to be adducted from the outside in, and the health should be in line with the season, and begin to adjust the work and rest and diet structure, laying the foundation for autumn health.
2. Key points of traditional Chinese medicine health preservation
The beginning of autumn health care is mainly based on "nourishing the lungs and moistening dryness, astringent yang energy". After the beginning of autumn, the climate turns from hot to cool, alternating between damp heat and autumn dryness, which can easily damage lung qi, causing symptoms such as dry mouth and throat, dry skin, and constipation. You should eat more things that nourish yin and moisten the lungs, nourish yin and produce fluids, reduce cold stimulation, and follow the trend.
3. Tea drinking health care suggestions
In the beginning of autumn, the heat still exists and the autumn air begins to rise, which is the key season of "alternating yin and yang and gradually dryness". Traditional Chinese medicine believes that "autumn governs the lungs, and dryness is easy to damage the lungs", so the beginning of autumn should focus on moisturizing and nourishing the lungs, clearing heat and calming the nerves, strengthening the spleen and nourishing yin. At this time, drinking tea should take into account the needs of clearing heat and relieving heat and moisturizing the lungs to help the body smoothly move from summer to autumn. The following are the health tea recommendations for the beginning of autumn:
Lily white fungus tea
Efficacy: Moisturize the lungs and relieve cough, nourish yin and clear heat
Suitable people: dry cough with little phlegm, dry mouth and throat, and yin deficiency constitution
Recipe: 5 grams of dried lily, 5 grams of white fungus, boil water instead of tea or stew
Drinking suggestion: Drink warm in the morning and evening
Health tips: It is suitable as a daily nourishing drink when the climate turns dry after the beginning of autumn
2. Sand ginseng wheat winter tea
Efficacy: nourishing yin and moistening the lungs, generating fluids and clearing heat
Suitable for people: dry throat, thirst, yin deficiency and internal heat, irritability and insomnia
Recipe: 5 grams of sand ginseng, 5 grams of ophiopogon, boil water instead of tea
Drinking suggestion: Drink in the afternoon to warm and protect the lungs
Health tips: Moisturizing and clear, it is a good remedy to prevent autumn dryness and damage to the lungs, nourish yin and nourish the spirit
3. Huo Xiang Peilan tea
Efficacy: strengthen the spleen and dispel dampness, dissolve turbidity and clear heat
Suitable for people: those who have not subsided from heat and dampness, abdominal distension, and loss of appetite
Recipe: 3 grams of Huoxiang, 3 grams of Perin, brewed with boiling water
Drinking suggestion: Drink after meals to help digestion and remove dampness
Health Tips: It is suitable for those who have not cleared the remaining moisture in the body during the "autumn tiger" period
4. Persimmon leaf licorice tea
Efficacy: moistening the lungs and relieving cough, clearing heat and detoxifying
Suitable for people: those with dry lung cough, low phlegm, and itchy throat
Recipe: 5 grams of persimmon leaves, 2 grams of roasted licorice, brewed with hot water
Drinking Suggestion: Best in the morning
Health tips: Help clear lung heat and relieve mild cough caused by autumn dryness
5. Suggestions for drinking tea at the beginning of autumn:
Tea should be "warm and light", mainly moisturizing and drying yin, nourishing the lungs, avoiding cold and cold stimulation, especially those with yang deficiency and weak spleen should drink green tea and mint cool tea with caution, which should be drunk in the afternoon or evening, which can help regulate the balance of lung qi and yin and yang, and can be combined with early bedtime, rest, and tonic diet, such as white fungus porridge, lily stewed pear, etc., to nourish the lungs and yin as a whole.
4. Solar term diet plan
Beginning of autumn diet and health care chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Summer Chapter: Fuyang dispels dampness, balances the heart and lungs
1. Overview of solar terms
The summer solar term is generally between August 22 and 24, which means "the heat will stop", marking the gradual reduction of the heat and the gradual cooling of the climate. At this time, cold and heat alternate, and the temperature difference between morning and evening is obvious, making it susceptible to wind, cold and dampness; In addition, the heat and humidity are not over, and people with weak physique are prone to the recurrence of old diseases, so they need to focus on recuperating the heart and lungs and enhancing resistance.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that it is appropriate to "nourish the heart and lungs, dispel dampness and protect yang". At this time, the solar terms change frequently, and health preservation should conform to nature, adjust diet and rest, and avoid cold and lung damage. In daily life, it is advisable to restrain the impetuous mind, pay attention to nourishing qi and strengthening the spleen, moistening the lungs and reducing dryness, so as to prevent "autumn dryness" from hitting in advance.
3. Dietary and health care suggestions
In the summer solar term, the heat gradually recedes, the temperature difference between day and night increases, the alternation of dampness and heat, and the beginning of autumn dryness, and the human body has also entered an important stage of transition from "summer heat" to "autumn coolness". Traditional Chinese medicine believes that "heat preservation should strengthen the spleen and moisten the lungs, clear heat and dispel dampness, and harmonize yin and yang". The following are health tea recommendations suitable for the summer season:
1. Huoxiang atractylodes tea
Efficacy: Dissolve dampness and strengthen the spleen, clear away heat and nourish qi
Suitable for people: those who are damp, easily tired, and have abdominal distension
Recipe: 3 grams of Huoxiang, 5 grams of atractylodes, boiled water instead of tea
Drinking suggestion: Drink after meals, avoid fasting
Health Tips: It is suitable for people with unclear dampness and heat and loss of appetite, which helps to regulate the spleen and stomach
2. White fungus lily tea
Efficacy: Moisturize the lungs and nourish yin, clear heat and produce fluids
Suitable for people: dry cough and dry throat, dry and itchy skin, yin deficiency and internal heat
Recipe: 5 grams of white fungus, 5 grams of lily, boiled in water or stewed
Drinking suggestion: Drink warm every morning and evening
Health tips: Moist but not greasy, suitable for daily nourishing tea when autumn dryness gradually rises
3. Mung bean lotus leaf tea
功效：清热解暑、健脾利湿
适宜人群：余热未清、易上火、食欲不佳者
配方：绿豆20克、干荷叶5克，煮水饮用
饮用建议：午后饮用为宜，忌寒凉体质过量饮用养
生提示：适用于“秋老虎”天气，清热而不寒凉
4. Monk fruit wheat winter tea
Efficacy: moistening the lungs and relieving cough, invigorating fluids and calming the nerves
Suitable for: dry and itchy throat, cough and discomfort, irritability and insomnia
Recipe: 1/4 monk fruit, 5 grams of Ophiopogon and brew with boiling water
Drinking Suggestion: Drink before bedtime or in the afternoon
Health tips: Moisturize the lungs and relieve the impact of the dry climate on the respiratory tract
5. Suggestions for drinking tea in the summer:
选择润燥、养肺、祛湿、健脾类温和茶饮为主
4. Solar term diet plan
Summer diet and health care chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
White dew: moistening the lungs and nourishing yin, warming yang and protecting the body
1. Overview of solar terms
The Bailu solar term is generally between September 7th and 9th, which is the third solar term of autumn. At this time, the temperature difference between day and night increases, and the morning and evening are already cool, and the dew condenses. Autumn dryness is getting heavier, wind and cold are easy to attack, and people with fragile lungs need to pay special attention to keeping warm and moisturizing the lungs. This solar term is an important stage of autumn disease prevention and health care.
2. Key points of traditional Chinese medicine health preservation
Bailu health should be based on "moistening the lungs and nourishing yin, warming the yang and solidifying the surface". At this time, lung qi is easy to damage and body fluids are easily consumed, so spicy and hot products should be avoided, pay attention to hydrating and moisturizing dryness, protecting yang energy, and preventing wind, cold and dampness from invading the skin pores. Clothes should be added in time, morning exercise should be done late, avoid cold dew, and eat soft and gentle.
3. Tea drinking health care suggestions
During the Bailu solar term, the temperature difference between day and night increases, the air begins to become dry, the dryness gradually increases, and the human body is prone to "autumn dryness" related symptoms such as dry mouth, dry throat, dry and itchy skin, cough and constipation, and insufficient body fluids. Traditional Chinese medicine believes that "white dew health focuses on nourishing yin and dryness, moistening the lungs and strengthening the spleen, clearing heat and moistening the throat", and at this time, drinking tea should be suitable to nourish yin and lungs, nourish the stomach and produce fluids, and be clear and peaceful. The following are recommended health teas suitable for the Bailu solar term:
1. Lily wheat winter tea
Efficacy: Moisturize the lungs and nourish yin, produce fluids and relieve cough
Suitable for people: dry mouth and throat, yin deficiency constitution, and dry cough in autumn
Recipe: 5 grams of lily, 5 grams of Ophiopogon and brew with boiling water or simmer for 15 minutes
Drinking suggestion: drink once a day in the morning and evening, preferably warm
Health tips: It can relieve the common symptoms of dry lungs, cough, dry and itchy throat during the Bailu solar term
2. Sydney licorice tea
Efficacy: Moisturizing and moisturizing fluids, moistening the lungs and relieving cough
Suitable people: those with throat discomfort, cough with little phlegm, and internal heat
Recipe: Half a slice of Sydney pear, 2 roasted licorice, add water and cook for 10 minutes
Drinking suggestion: Drink in the afternoon or evening to help moisten the lungs and calm the nerves at night
Health tips: Sydney is moist but not cold, licorice and medium urgency, suitable for people with dry physique in autumn
3. White fungus red date tea
Efficacy: nourishing the lungs and moisturizing dryness, nourishing blood and calming the nerves
Suitable for people: those with dry skin, unstable sleep, and insufficient qi and blood
Recipe: 5 grams of white fungus, 3 red dates, simmer for 20 minutes instead of tea
Drinking suggestion: Once a day, it can be used as a morning and evening health and nourishment drink
Health tips: Suitable for women or those who are weak in the Bailu solar term to nourish blood and moisten dryness
4. Monk fruit chrysanthemum tea
Efficacy: moisten the lungs and clear heat, brighten the eyes and reduce fire
Suitable for people: dry mouth and itchy throat, fire, and astringent eyes
Recipe: 1/4 monk fruit, 3 chrysanthemums, brewed with hot water
Drinking suggestion: Drink in the afternoon to help clear the heart and moisten the lungs
Health tips: Relieve problems such as internal fire, irritability, dry eyes and sore throat caused by autumn dryness
5. Bailu tea drinking health suggestions:
Tea drinking should be moderate, avoid cold and cold damage to yang, drink tea at a moderate temperature, avoid cold drinks causing diarrhea or spleen and stomach discomfort, and properly match lung-moistening ingredients such as pear, white fungus, lily, wolfberry, the conditioning effect is better, it is advisable to go to bed early and get up early, practice in the morning to relax the lungs and regulate qi, and meditate and nourish yin at night.
4. Solar term diet plan
Bailu diet and health care chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
Daily exercise record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Autumn Equinox: Balance yin and yang, nourish the lungs and moisten dryness
1. Overview of solar terms
The autumn equinox is usually between September 22 and 24 every year, and is an important node for the equal length of day and night and the balance of yin and yang. At this time, the weather is getting cooler, the autumn air is crisp, and the yin-yang transformation of the human body has also entered a critical period. Due to the dryness in season, it is necessary to pay attention to preventing dryness and nourishing the lungs to maintain the body's yin and yang coordination.
2. Key points of traditional Chinese medicine health preservation
Traditional Chinese medicine believes that the autumn equinox should "balance yin and yang, nourish the lungs and moisten dryness". The lungs govern autumn, which are superficial and intertwined with the fur, and are easily affected by autumn dryness. At this time, dry heat stimulation should be reduced, emotional stability should be maintained, and daily life should be moderate. the diet should nourish yin and moisten dryness, strengthen the spleen and lungs; Exercise should be moderate, avoid excessive sweating and injury, and should be moderated and restrained.
3. Tea drinking health care suggestions
In the autumn equinox, the equinox of day and night, the balance of cold and heat, is the key node of "equal yin and yang, and the gradual solemnity of autumn". At this time, the climate turns from hot to cool, the temperature difference between morning and evening becomes larger, and the autumn dryness is obvious. Traditional Chinese medicine believes that "the autumn equinox health is important in balance", and should be in the main direction of moistening the lungs and nourishing yin, nourishing the stomach and rejuvenating fluids, harmonizing qi and blood, and preventing dryness and protecting the lungs. Drinking tea should be clear and gentle, which helps regulate yin and yang, moisten the lungs and relieve cough, and calm the mind and nourish the heart. The following are the recommended health teas for the autumn equinox:
1. Sand ginseng jade bamboo tea
Efficacy: nourishing yin and moistening the lungs, generating fluids and relieving cough
Suitable people: dry throat and cough, yin deficiency and dry mouth, and autumn dry constitution
Recipe: 5 grams of sand ginseng, 5 grams of jade bamboo, boil water instead of tea
Drinking suggestion: 1~2 times a day, preferably warm
Health tips: This tea is moisturizing and not greasy, and is suitable for daily lung yin nourishment in the dry climate of the autumn equinox
2. Tremella wolfberry tea
Efficacy: moisturize the lungs and nourish the skin, nourish the liver and brighten the eyes
Suitable for people: people with dry skin, dry eyes, and insufficient qi and blood
Recipe: 5 grams of white fungus, 10 goji berries, simmer over low heat for 15 minutes
Drinking suggestion: Drink in the morning and evening
Health tips: Suitable for women or people with weak physique, the autumn equinox nourishes yin, nourishes qi and blood
3. Lily wheat winter tea
Efficacy: moistening the lungs and relieving cough, calming the mind and clearing the heart
Suitable for people: insomnia and irritability, dry cough with little phlegm, and emotional anxiety
Recipe: 5 grams of lily, 5 grams of ophiopogon, boiled water instead of tea
Drinking suggestion: It is better to drink it at night to help calm the mind
Health tips: Help relieve the "emotional heat" in autumn, and calm the heart and lungs
4. Persimmon leaf licorice tea
Efficacy: clear heat and moisten the lungs, replenish qi and soothe the throat
Suitable for people: dry throat, qi deficiency and fatigue, and those who use their throat for a long time
Recipe: 3 grams of persimmon leaves, 2 pieces of licorice, brewed with boiling water
Drinking suggestion: 1~2 times a day, avoid cold drinks
Health tips: Persimmon leaves nourish the lungs and moisten the lungs, and are suitable for those who sit for a long time and use their throats during the autumn equinox
5. Suggestions for drinking tea on the autumn equinox:
饮茶应以润燥养肺、清润平衡为主，避免苦寒刺激性茶饮
4. Solar term diet plan
Autumn Equinox Diet and Health Chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
Daily exercise record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Cold dew: protect the sun and prevent cold, moisturize and nourish the lungs
1. Overview of solar terms
The cold dew solar term is generally between October 8 and 9, which is the fifth solar term of autumn, the climate becomes cooler, the temperature difference between day and night increases, and the dew is heavier and colder, marking that autumn turns from cool to cold. At this time, the human body is vulnerable to cold and evil, and the lung system and respiratory system are more sensitive, so it is necessary to strengthen cold protection and warmth to nourish lung qi.
2. Key points of traditional Chinese medicine health preservation
Cold dew health should be "cold and warm, moisturizing the lungs and nourishing qi". The weather is dry and cold, and the dryness is getting deeper, which is prone to "autumn dryness" manifestations such as dry mouth and sore throat, dry nose and cough, and itchy skin, especially the elderly and those who are weak need to protect the sun and keep out the cold. Clothes should be added in the morning and evening, sitting in the open air should be reduced, and the diet should be moist but not greasy, warm but not dry.
3. Dietary and health care suggestions
In the cold dew solar term, the temperature drops significantly, the temperature difference between day and night further increases, the air becomes drier and drier, and the autumn dryness intensifies the lungs. Traditional Chinese medicine believes that at this time, "yang dissipates yin and grows, and dryness is in order", and it is appropriate to pay attention to nourishing yin and moistening the lungs, moistening dryness and cold, nourishing qi and blood, and preventing autumn cough. At this time, drinking tea should be warm and clear, nourishing the lungs and throat, nourishing qi and strengthening the spleen. The following are the recommended health teas suitable for the cold dew solar term:
1. Sydney lily white fungus tea
功效：润肺止咳、清燥生津
适宜人群：干咳少痰、口干咽燥、皮肤干燥者
配方：雪梨半个切片、干百合5克、银耳5克，文火炖煮饮
用建议：每日早晚温饮
养生提示：为典型秋燥调养茶饮，滋润不腻，适合日常润肺调理
2. Monk fruit fat sea tea
Efficacy: clear heat and moisten the lungs, facilitate throat and detoxify
Suitable for people: dry throat, itching and pain, excessive throat, hoarse voice
Recipe: 1/4 monk fruit, 1 fat sea, brewed with boiling water
Drinking Suggestion: Drink in the afternoon or evening
Health tips: Teachers, students, broadcasters and other professional groups are especially suitable during the cold dew season
3. Ophiopogon sand ginseng tea
Efficacy: nourishing yin and moistening the lungs, clearing heat and generating fluids
Suitable people: Yin deficiency and dry throat, internal heat constitution, and autumn irritability
Recipe: 5 grams of ophiopogon, 5 grams of sand ginseng, boil water and drink
Drinking suggestion: 1 time a day, preferably warm
Health tips: Supplement but not dry, effectively fight against lung yin damage caused by dry and cold climates
4. Red date longan tea
Efficacy: nourishing qi and blood, warming the spleen and calming the nerves
Suitable for people: people with cold hands and feet, easy fatigue, and unstable sleep
Recipe: 3 red dates, 3 longan meat, brewed with boiling water
Drinking suggestion: Drink at night or in the cold morning
Health tips: It is suitable for people with "rising yin and cold" body cold after cold dew to replenish yang and strengthen the spleen
5. Suggestions for drinking tea in the cold dew:
Choose warm and moisturizing, nourishing yin and dryness, strengthening the spleen and qi mainly traditional Chinese medicine tea, drink less green tea and other cold herbal teas to avoid damaging the spleen, drinking tea should be warm and not hot in the mouth, avoid cold stimulation causing diarrhea or stomach cold, can be combined with early bed and early rise, morning exercise Shaolin health boxing, moisturizing and drying the lungs and nourishing the lungs Comprehensive health preservation.
4. Solar term diet plan
Cold dew diet and health chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Frost Fall: Replenish qi and nourish yin, strengthen the surface and resist cold
1. Overview of solar terms
The frost solar term is usually between October 23 and 24, which is the last solar term of autumn, and the weather is getting colder and frost and dew are beginning to fall, indicating the approach of winter. At this time, the cold is strong, the yang energy of the human body is converging, and it is easy to experience discomfort such as wind and cold invasion of the body, dry skin, and joint pain.
2. Key points of traditional Chinese medicine health preservation
Frost health should be based on "nourishing qi and nourishing yin, fixing the surface and resisting cold". The climate is gradually getting colder, and the human body has entered a state of "yang energy latent", and it is necessary to properly supplement to enhance physical fitness, regulate lungs, spleen and kidney function, and enhance resistance. At this time, you should reduce staying up late at night, go to bed early and get up early, pay attention to the warmth of your head, neck, waist, and back, and replenish in a timely manner.
3. Tea drinking health care suggestions
In the frost solar term, the weather turns cold, the temperature difference between day and night further increases, and the frost begins to fall, which is an important transition period from autumn to winter. Traditional Chinese medicine believes that "frost and health care are important in warming the yang and moistening the lungs, solidifying the surface and dispelling cold, nourishing yin and moisturizing dryness", and drinking tea should be based on the principles of warmth and nourishment of the lungs, nourishing qi and strengthening the spleen, moistening dryness and nourishing yin, and preventing cold and fixing the surface. The following are health tea recommendations suitable for the frost solar term:
1. Longan red date ginger tea
Efficacy: Warm yang and replenish qi, strengthen the spleen and drive away cold
Suitable for people: those with cold hands and feet, cold and fatigue, and insufficient qi and blood
Recipe: 3 longan meat, 3 red dates, 3 slices of ginger, boil water and drink
Drinking suggestion: Drink warm in the morning and evening
Health tips: It can enhance yang energy, dispel cold, and is suitable for daily maintenance for people who are afraid of cold
2. Sydney Sichuan shell lily tea
功效：润肺止咳、养阴清燥
适宜人群：秋冬咳嗽、咽干咽痒、肺热体质者
配方：雪梨半个、川贝粉2克、干百合5克，煮水炖服饮
用建议：每日一次，饭后饮用
养生提示：霜降干冷，易引秋咳，此茶可缓解燥咳痰少症状
3. Codonopsis astragalus tea
Efficacy: Replenish qi and strengthen the surface, enhance immunity
Suitable for people: those who are prone to colds, qi deficiency and fatigue, and pale complexion
Recipe: 5 grams of codonopsis, 5 grams of astragalus, boil water instead of tea
Drinking suggestion: Drink in the morning
Health tips: Strengthening the body and preventing diseases and preventing colds in winter is the first choice for people with physical weakness to make a tonic
4. Ophiopogon wolfberry tea
Efficacy: nourishing yin and moistening the lungs, nourishing the liver and brightening the eyes
Suitable people: dry eyes and mouth, liver fire, and yin deficiency constitution
Recipe: 5 grams of ophiopogon, 10 goji berries, brewed with boiling water
Drinking suggestion: Drink in the afternoon for gentle recuperation
Health tips: It is suitable for teenagers and office workers who face electronic screens for a long time to nourish the liver and moisturize the dryness
5. Suggestions for drinking tea in frost and drinking health:
It is advisable to drink warm and nourishing tea, combined with the effects of nourishing qi, moisturizing the lungs, preventing cold, and calming the nerves, and avoid drinking raw and cold tea, such as strong green tea, mint tea, etc., which can be matched with "Huangjing, mulberry, American ginseng" and other food tonic herbs to prepare moisturizing and dry tea
Solar term diet plan
Frost Fall Solar Term Diet Health Chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Winter Collection
Beginning of winter: Nourishing and storing is the foundation, warming the yang and nourishing the qi
1. Overview of solar terms
The beginning of winter solar term is generally between November 7th and 8th, which is the first solar term of winter, marking the beginning of all things to be sealed, the weather is getting colder and the yin energy is getting stronger. The human body's yang energy also tends to be internal, and the way of health preservation should conform to the principle of natural "winter storage", focusing on warmth and nourishment, consolidating the protection of yang energy, and laying the foundation for wintering.
2. Key points of traditional Chinese medicine health preservation
The beginning of winter health should be based on "nourishing and nourishing the kidneys". Winter governs the kidneys, which store essence and are the foundation of nature. During the beginning of winter, it is necessary to avoid the leakage of yang energy, pay attention to keeping warm, quiet and nourishing the spirit. In daily life, you should go to bed early and get up late, and your diet should be warm and soft, and you should eat ingredients that warm and yang and nourishing qi in moderation to prevent cold evil from harming the body.
3. Suggestions for Shaolin exercises
In the beginning of winter, the cold gradually increases, everything is closed, and the human body also enters the stage of "storage". At this time, we should focus on warming and nourishing yang, moistening the lungs and nourishing yin, consolidating the foundation and strengthening the body, and drinking tea should conform to the trend of natural closure, with warming yang and nourishing qi, nourishing yin and dryness, and nourishing the kidneys as the core.
The following are recommended health teas for the beginning of winter solar terms:
1. Longan red date wolfberry tea
Efficacy: nourishing qi and blood, warming yang and calming the nerves
Suitable for people: those with qi deficiency and cold body, easy fatigue, and cold hands and feet
Recipe: 3 longan, 3 red dates, 10 wolfberries, brew or stew in boiling water
Drinking suggestion: Drink warm in the morning and evening
Health Tips: Suitable for women and middle-aged and elderly people to replenish qi and blood and support yang energy at the beginning of winter
2. Astragalus codonopsis tea
Efficacy: nourishing qi and strengthening the surface, nourishing the spleen and kidneys
Suitable for people: people with low immunity, frequent colds, shortness of breath and fatigue
Recipe: 5 grams of astragalus, 5 grams of codonopsis, boiled water instead of tea
Drinking Suggestion: Best consumed early in the morning
Health tips: The beginning of winter is the season of warming and tonifying, and this tea is the choice for strengthening the body in winter
3. Eucommia wolfberry tea
Efficacy: nourishes the liver and kidneys, strengthens muscles and bones, and calms the nerves
Suitable for people: those with sore waist and knees, kidney deficiency and fatigue, and frequent nocturia
Recipe: 5 grams of Eucommia ulmoides, 10 grams of wolfberry, simmer for 10 minutes
Drinking suggestion: It is better to drink in the afternoon
Health Tips: It is especially suitable for middle-aged and elderly people and sedentary workers to regulate kidney qi and strengthen muscles and bones
4. Mulberry lily tea
Efficacy: nourishing yin and moistening dryness, nourishing the liver and nourishing blood
Suitable for people: people with yin deficiency and fire, dry mouth and throat, and prone to insomnia
Recipe: 5 g of mulberries, 5 g of lily, brewed with boiling water
Drinking suggestion: Warm drinking at night can help calm the mind and nourish yin
Health tips: Moisturizing and nourishing, suitable for people with yin deficiency to recuperate their bodies and minds during the beginning of winter
5. Tips for drinking tea at the beginning of winter:
It is advisable to drink warm tea, avoid cold and cold, so as not to damage the yang energy, the tea drinking time should be matched in the morning and evening, which can replenish qi early and nourish yin late, and can be matched with red dates, black beans, yellow essence, cinnamon and other commonly used nourishing ingredients in winter, with regular work and rest, practice Shaolin health boxing and other yang and solid exercises, the effect is better.
4. Solar term diet plan
Beginning of winter solar term diet and health chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Xiaoxue Chapter: Hide essence and nourish the kidneys, moisten and prevent cold
1. Overview of solar terms
The light snow solar term is generally between November 22 and 23, which is the second solar term of winter. Although the snowfall is small, the weather is significantly colder, the air is dry, and the days are short and the nights are long. The human body's yang energy is latent, and the yin and cold are increasing, and the health preservation should be centered on nourishing the kidney essence, moistening the lungs and protecting the yin, and preventing cold and keeping warm.
2. Key points of traditional Chinese medicine health preservation
During the light snow season, health preservation should "store essence and nourish the kidneys, moisten and prevent cold". As the weather gradually gets colder, the qi and blood tend to be internal, and it is necessary to avoid fatigue and cold evil. You should consume more warm foods, reduce cold intake, go to bed early and get up late, and stay up late. Strengthen exercise to strengthen the body and strengthen the surface, and enhance the ability to resist cold and immunity in winter.
3. Tea drinking health care suggestions
During the light snow solar term, the temperature drops significantly, the first snow is coming, the cold evil is getting heavier, and the human body enters the stage of "yang energy is latent and yin energy is at its peak". Drinking tea should focus on warming and nourishing qi, moistening the lungs and liver, and activating blood circulation to help resist cold and enhance immunity.
The following are health tea recommendations suitable for the light snow solar term:
1. Ginger jujube tea
Efficacy: warm and dispel cold, nourish qi and blood
Suitable for people: those with cold hands and feet, fear of cold, and women with cold constitutions
Recipe: 3 slices of ginger, 3 red dates, boil water instead of tea
Drinking Suggestion: Best consumed early in the morning or late evening
Health Tips: This tea warms and nourishes the qi, suitable for nourishing yang energy in the morning and evening
3. Astragalus red dates wolfberry tea
Efficacy: nourishing qi and blood, warming yang and protecting the kidneys
Suitable for people: those with qi and blood deficiency, easy to catch a cold in winter, and fatigue
Recipe: 5 grams of astragalus, 3 red dates, 10 goji berries, boil water and drink
Drinking suggestion: 1 time a day, preferably warm
Health tips: Enhance resistance, nourish the liver and kidneys, suitable for winter tonic
3. Sydney lily tea
Efficacy: moisturize and nourish the lungs, produce fluids and relieve cough
Suitable for people: dry cough, dry mouth and sore throat, dry and itchy skin
Recipe: Half a slice of Sydney pear, 5 g of dried lily, simmer for 10 minutes
Drinking suggestion: Drink in the afternoon to relieve dry symptoms in autumn and winter
Health tips: moist but not cold, suitable for regulating lung yin when cold and dryness are both important
4. Cinnamon Eucommia tea (for those with cold body).
Efficacy: Warm the kidneys and help yang, strengthen muscles and bones
Suitable for people: those with cold lower limbs, sore waist and knees, and frequent nocturia
Recipe: 1 gram of cinnamon, 5 grams of Eucommia ulmoides, simmer water for 15 minutes
Drinking suggestion: Drink warm every night to help nourish the kidneys and protect yang
Health tips: People with yang deficiency constitution are especially suitable for this tea to regulate the invasion of cold evil in winter
5. Suggestions for drinking tea during the Xiaoxue solar term:
Tea should be warm and nourishing yang, moisturizing and nourishing the lungs, nourishing the kidneys and qi, paying equal attention to cold and dryness, avoid drinking green tea, cool herbal tea, to prevent damage to the spleen and stomach, damage to yang qi, can be paired with black sesame, yam, longan, walnut and other warm tonic ingredients to supplement simultaneously, it is recommended to use morning exercises and gentle exercises (such as Shaolin health boxing) to nourish yang and raise qi, dredge meridians.
4. Solar term diet plan
Xiaoxue solar term diet and health care chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Heavy snow: Consolidate the foundation of warm yang, protect against cold and strengthen the body
1. Overview of solar terms
The heavy snow solar term is generally between December 6 and 8, which is the third solar term of winter, which means that the weather is getting colder and colder, the amount and frequency of snowfall increase, the activity of all things slows down, and the yang energy of heaven and earth is deeply hidden. This is an important stage for the human body to cultivate essence and enhance physical fitness.
2. Key points of traditional Chinese medicine health preservation
Heavy snow health preservation focuses on "consolidating the foundation and warming the sun, preventing cold and strengthening the body". At this time, you should store your energy, avoid overwork and damage to yang, eat more warm food, and maintain a regular work and rest to help the yang energy hide. It is necessary to pay attention to keeping the feet warm, protecting the sun of the head and neck, and reducing excessive cold stimulation. Moderate exercise helps smooth blood vessels and improves cold resistance.
3. Tea drinking health care suggestions
In the heavy snow solar term, the temperature plummets, the yin and cold intensify, and the heavens and the earth are closed into deep winter. Drinking tea should be based on warming and strengthening the body, protecting yang and preventing cold, nourishing qi and blood, helping to enhance physical fitness, prevent the recurrence of colds and chronic diseases.
The following are recommended health teas suitable for the heavy snow solar term:
1. Angelica ginger mutton tea
Efficacy: Warm and nourish qi and blood, dispel cold and relieve pain
Suitable for people: those with insufficient qi and blood, cold hands and feet, and sore waist and knees
Recipe: 5 grams of angelica, 3 slices of ginger, appropriate amount of stewed lamb, add a few red dates
Suggested use: Stew instead of tea, 2–3 times a week, for lunch or dinner
Health Tips: This is a "medicine and food homologous" nourishing tea, which nourishes qi and blood, strengthens muscles and bones, and is suitable for those who are weak and afraid of cold
2. Huangjing wolfberry tea
Efficacy: nourishing the kidneys and nourishing the essence, nourishing yin and moisturizing dryness
Suitable for people: those with kidney deficiency and backache, eye fatigue, and frequent nocturia
Recipe: 5 grams of yellow essence, 10 grams of wolfberry, boil water for 10 minutes
Drinking Suggestion: Drink once a day, in the morning or in the evening
Health tips: Huangjing is warm and nourishing, with wolfberry to regulate the liver and kidneys, suitable for sedentary people and the elderly
3. Red dates, longan and ginger tea
Efficacy: nourishing blood and warming the stomach, calming the mind and resisting cold
Suitable for people: those who are afraid of cold in winter, insomnia and forgetfulness, and qi and blood deficiency
Recipe: 3 red dates, 3 longan meat, 2 slices of ginger, brewed with boiling water
Drinking suggestion: Drink warm at night to nourish the mind and calm the mind
Health tips: Women and middle-aged and elderly people are suitable for daily supplementation, which has the effect of nourishing the heart and aiding sleep
4. Black bean and walnut tea
Efficacy: nourishing the kidneys and bones, improving the eyes
Suitable for people: the elderly who are weak, sore waist and knees, tinnitus and dizziness
Recipe: Stir-fry 10 grams of black beans, 3 walnuts, boil water for 15 minutes
Suggested drinking: 1 time a day, breakfast or afternoon
Health Tips: This tea helps to fill the kidney essence, enhance physical strength, and prevent cold evil from damaging the lower jiao
5. Suggestions for drinking tea in heavy snow:
Traditional Chinese medicine tea that focuses on warming and nourishing yang energy, nourishing kidney essence, moisturizing and calming the nerves, avoid drinking cold and cool tea (such as green tea, herbal herbal tea), so as not to hurt the spleen and stomach yang qi, drinking tea should be warm and not hot, with mutton, yam, black sesame and other dietary therapy effects are better, with "Shaolin warming exercises" such as health punches, breathing method, can enhance the anti-cold physique。
4. Solar term diet plan
Heavy snow solar term diet and health chart
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Winter Solstice: Hidden yang energy, nourishing the kidneys and calming the nerves
1. Overview of solar terms
The winter solstice solar term is generally between December 21 and 23, which is one of the most important seasons in the twenty-four solar terms, marking the arrival of the cathode and the beginning of yang energy. The days are the shortest, the nights are the longest, and the cold air is increasing. At this time, it conforms to the nature of "hiding", focusing on protecting yang energy and nourishing kidney essence, which is the best time to supplement and strengthen the body.
2. Key points of traditional Chinese medicine health preservation
The winter solstice health preservation focuses on "latent yang energy, nourishing the kidneys and supporting yang". Although the winter solstice is the cathode, it is also the beginning of the germination of yang energy. We should follow the trend, strengthen warmth, and reduce disturbance of yang energy. You should have a regular daily life, go to bed early and get up late, and reduce energy consumption. The diet is mainly based on warming and nourishing kidney yang, while nourishing yin and accumulating energy for health in the coming year.
3. Tea drinking health care suggestions
On the winter solstice, the solstice of the cathode and the beginning of yang energy mark the beginning of the number nine cold days. Traditional Chinese medicine talks about "the winter solstice is born, and the nourishment is the foundation", and at this time, the new yang of the human body is born, which is an important time to nourish the yang, nourish the kidneys and protect the yang, and cultivate the foundation and strengthen the yuan. Tea should be based on warming yang and nourishing the kidneys, nourishing qi and blood, dispelling cold and warming the stomach, helping the human body adapt to the weather and enhance its ability to resist cold.
The following are the recommended health teas suitable for the winter solstice:
1. Angelica red date longan tea
Efficacy: nourishing blood and warming the palace, calming the mind and helping sleep
Suitable for people: insufficient qi and blood, cold and fatigue, and female women with cold and weak body
Recipe: 5 grams of angelica, 3 red dates, 5 longan meat, boil water for 10 minutes
Drinking Suggestion: Drink warm every evening
Health tips: It is suitable for regulating qi and blood before "winter solstice tonic" to lay a good foundation for subsequent nourishment
2. Cinnamon Eucommia tea
Efficacy: Warm the kidneys and help yang, strengthen muscles and bones
Suitable for people: those with sore waist and knees, frequent nocturia, and yang deficiency and fear of cold
Recipe: 1 gram of cinnamon, 5 grams of Eucommia ulmoides, simmer for 20 minutes
Drinking Suggestion: Drink once a day, in the morning or afternoon
Health tips: It is especially suitable for middle-aged and elderly people with yang deficiency to warm yang and strengthen the kidneys during the winter solstice
3. Yam Huangjing tea
Efficacy: nourishing the spleen and kidneys, moistening the lungs and nourishing the essence
Suitable people: people with spleen deficiency and abdominal distension, kidney deficiency and weakness, and low immunity
Recipe: 10 grams of yam, 5 grams of yellow essence, boiled water instead of tea
Drinking suggestion: Drink warm in the afternoon
Health tips: Strengthening the spleen and nourishing the kidneys is a good remedy for daily temperature tonification during the winter solstice
4. Black bean walnut and red date tea
Efficacy: nourishing the kidneys and filling the essence, nourishing the blood and calming the nerves
Suitable for: people with tinnitus, backache, memory loss, and unstable sleep
Recipe: Stir-fried 10 grams of black beans, 3 walnuts, 3 red dates, boil water for 15 minutes
Drinking suggestion: Best to drink at night to help sleep
Health tips: "Black into the kidney", the effect of nourishing the kidneys and nourishing the brain is particularly good, and it is suitable for long nights in the cold winter
5. Suggestions for drinking tea on the winter solstice:
It is suitable to be eaten with "nine steaming and nine sun-dried" warm tonic medicinal food, black ingredients (such as black beans and black sesame seeds), combined with "Shaolin breathing and breathing method" to harm qi and blood, and conserve yang energy.
4. Solar term diet plan
冬至节气
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Xiaohan chapter: warm yang solid foundation, wind protection and cold
1. Overview of solar terms
The Xiaohan solar term is generally between January 5 and 7, and it is one of the solar terms that rapidly intensifies the cold of the year. Although the "cold is not extreme", it has entered the prelude to the coldest stage, the human body's yang energy is in a deep state, susceptible to the evil of wind and cold, and it is necessary to strengthen warmth and protection to avoid excessive dissipation of yang energy.
2. Key points of traditional Chinese medicine health preservation
Xiaohan health should "warm the yang and consolidate the foundation, support the right and dispel the cold". At this time, it is necessary to conform to the nature of natural closure and pay attention to keeping warm, especially key parts such as the head, neck, abdomen, and feet. Diet should be based on warmth, moisturizing, nourishing the kidneys and nourishing the essence, avoid eating cold, live regularly, and go to bed early and get up late to conform to the latent yang energy.
3. Tea drinking health care suggestions
In the Xiaohan solar term, the cold is particularly strong and the heavens and the earth are closed, which is the beginning of the coldest stage of the year ("small cold and big cold, cold into ice masses"). At this time, the body's yang energy is most easily damaged, and the spleen and kidney function declines. Traditional Chinese medicine health care pays attention to "winter storage and kidney nourishment, warm yang and qi nourishment", and drinking tea should be warm and cold, nourishing the kidneys and nourishing essence, and consolidating the foundation and cultivating the yuan as the core, which will help enhance the ability to resist the cold and immune function.
The following are the health tea recommendations for the Xiaohan solar term:
1. Cinnamon and red dates and ginger tea
Efficacy: Warm and dispel cold, nourish yang and qi
Suitable for people: those with cold hands and feet, cold and fatigue, and weak physique
Recipe: 1 gram of cinnamon, 3 slices of ginger, 3 red dates, boil water for 15 minutes
Drinking suggestion: Drink warm in the morning or at night
Health Tips: It is suitable for people with yang deficiency and cold and susceptibility in winter, and has a significant effect on dispelling cold and nourishing yang
2. Codonopsis astragalus wolfberry tea
功效：补气升阳、益肾强身
适宜人群：体虚易感、疲倦乏力、气短畏寒者
配方：党参5克、黄芪5克、枸杞10克，煮水饮用饮
用建议：每日上午1次为佳
养生提示：可增强免疫力，预防寒邪侵体，是冬日强身常用方
3. Black bean yam tea
Efficacy: strengthen the spleen and kidney, nourish the essence and beauty
Suitable people: people with kidney deficiency and backache, loss of appetite, and the elderly and frail
Recipe: Stir-fry 10 grams of black beans, 5 grams of dried yam, simmer for 15 minutes
Drinking suggestion: It is best to drink in the afternoon
Health tips: Black beans nourish the kidneys, yam strengthens the spleen, and the combination of conditioning is most suitable for people with insufficient kidney essence in winter
4. Longan lotus seed tea
Efficacy: nourishing the heart and calming the nerves, nourishing qi and benefiting the spleen
Suitable for people: those who are insomnia and irritable, have a dull complexion, and are depressed in winter
Recipe: 5 longan meat, 5 grams of lotus seeds, boiled in water or stewed
Drinking suggestion: Drink warm one hour before bedtime
Health tips: The effect of aiding sleep and nourishing the spirit is particularly good, suitable for nourishing the heart and spleen and regulating qi and blood on winter nights
5. Health tips for drinking tea in Xiaohan:
宜饮温补类茶饮，忌凉性茶，以防寒邪伤阳
4. Solar term diet plan
Diet and health chart of the small cold solar term
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Great Cold: Cultivate the root and strengthen the kidneys, welcome the spring and accumulate strength
1. Overview of solar terms
The Great Cold solar term is generally between January 20 and 21, which is the last solar term of the twenty-four solar terms and the coldest period of the year. The climate is particularly cold and frozen, and the yang energy is deeply hidden inside, which is the key stage of the human body's "closing and nourishing essence", laying the foundation for the upcoming spring to accumulate yang energy.
2. Key points of traditional Chinese medicine health preservation
The great cold health should be "cultivating the root and nourishing the kidneys, storing essence and accumulating yang". Winter belongs to the kidneys, and the cold season is a good opportunity to nourish the kidneys and absorb qi, nourish yin and warm yang. In terms of daily life, you should go to bed early and get up late to avoid getting cold too early during morning exercises; The diet should be based on warm food, moderate tonic, avoid eating raw and cold, to protect the spleen and stomach, and strengthen yang energy.
3. Tea drinking health care suggestions
In the Great Cold Solar Term, the cold is the strongest and the Yang is the weakest in the year, and the human body is more susceptible to cold and dampness, inducing joint pain, respiratory diseases, indigestion and other problems. Traditional Chinese medicine emphasizes that "the most important thing is to support the yang and nourish the qi, warm the kidneys and strengthen the spleen, nourish the heart and calm the nerves", and drinking tea should be based on the principles of warming and nourishing yang energy, protecting the kidneys and strengthening the body, and calming the mind and moisturizing dryness to help the human body survive the winter smoothly and accumulate yang energy to welcome spring.
The following are recommended health teas suitable for the cold solar term:
1. Cinnamon astragalus codonopsis tea
Efficacy: Warm the kidneys and help yang, replenish qi and strengthen the body
Suitable for people: those who are afraid of cold and fatigue, susceptible to qi deficiency, and have low immunity
Recipe: 1 gram of cinnamon, 5 grams of astragalus, 5 grams of codonopsis, boil water instead of tea
Drinking suggestion: Drink every morning to boost yang energy throughout the day
Health tips: This tea warms the yang and nourishes qi, and is the first choice for cold tonic and cold resistance and strengthening
2. Red dates and longan ginger tea
Efficacy: Warm the stomach and nourish the blood, calm the mind and nourish the qi
Suitable for people: cold hands and feet, mental fatigue, and women with cold menstruation
Recipe: 3 red dates, 3 longan meat, 3 slices of ginger, boil water for 10 minutes
Drinking suggestion: Drink at night or before going to bed to calm the mind and help sleep
Health tips: Warm and nourish the blood, improve qi and blood circulation, especially suitable for women to recuperate in winter
3. Eucommia black bean tea
Efficacy: nourishing the kidneys and strengthening the tendons, dispelling cold and consolidating the foundation
Suitable for people: people with sore waist and knees, cold lower limbs, and the elderly and frail
Recipe: Stir-fry 10 grams of black beans, 5 grams of Eucommia ulmoides, boil water for 15 minutes
Drinking suggestion: Drink in the afternoon, warm and not dry
Health tips: This tea nourishes the kidneys and nourishes essence, helps store yang energy in winter, and is suitable for middle-aged and elderly people
4. Lotus seed lily wolfberry tea
Efficacy: nourishing the heart and lungs, calming the mind and nourishing the liver
Suitable for people: people with unstable sleep, dry cough and less phlegm, and mental anxiety
Recipe: 5 grams of lotus seeds, 5 grams of lily, 10 goji berries, brew in boiling water for 10 minutes
Drinking suggestion: Drink warm in the afternoon or evening every day
Health tips: It is easy to have mood swings in winter, and this tea takes into account both nourishing yin and calming the mind and nourishing the liver and kidneys
5. Suggestions for drinking tea in the cold winter:
It is advisable to choose warm, nourishing qi and yang tea, avoid green tea, cold and cool herbal tea, combined with black ingredients (black sesame, black beans, black dates) to help the kidneys warm the yang, tea should be drunk warm, not too hot or overnight, so as not to hurt the stomach, with "Shaolin Health Quan" and other warm qi and blood exercises to enhance physical fitness and dredge meridians.
4. Solar term diet plan
Diet and health chart of the cold solar terms
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5. Traditional Shaolin Kung Fu practice record form (divided into crowd periods)
This record sheet is suitable for teenagers, middle-aged and elderly people, arrange exercises twice a day according to different time periods, practice health boxing 2-3 times each time, and record the duration, number of exercises and physical feelings, so as to continuously track health changes.
1. Crowd and practice time schedule
▶ 青少年
▶ Middle-aged people: 9:00-10:00 a.m., 5:00-6:00 p.m., practice middle-aged health exercises 2-3 times;
▶ Elderly people: 7:00-8:00 a.m., 7:00-8:00 p.m., practice geriatric health exercises 2-3 times.
2. Daily practice record sheet
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Remarks: You can record it separately in the morning/afternoon, and the physical feelings such as "relaxed and comfortable", "slightly sweaty and smooth", "soreness and fatigue", etc., help observe the health effect.
Traditional Shaolin Kung Fu Youth Health Fist
Introduction to Youth Health Boxing
The traditional Shaolin Kung Fu Youth Health Boxing adheres to fitness, ease of learning and practicality, integrates the essence of Shaolin Kung Fu, and creates a set of traditional drill routines that are stretched, simple and bright, and have significant fitness effects. This guide systematically expounds its health care value, exercise content and methods, and explains in detail the elements and movement specifications such as hand shape, gait pattern, technique, footwork, body technique, etc., so as to provide a scientific and comprehensive learning reference for young practitioners.
Interpretation of health care
Traditional Shaolin Kung Fu Youth Health Boxing integrates traditional Shaolin Kung Fu with modern health concepts, traditional Chinese medicine meridian theory, and modern sports training methodsIn response to common problems such as scoliosis, shoulder and neck stiffness, waist and leg weakness, and visual fatigue in adolescents, it is a scientific health exercise suitable for teenagers to exercise for a long time in daily life by activating muscles and bones, strengthening the body, correcting posture, calming the mind, and improving immunity through standardized movements, respiratory regulation and meridian dredging.
Style features
This routine is based on Shaolin boxing, with a strong and powerful style, steady and upright gait, fast and powerful movements, a combination of fists and legs, a bright rhythm, relaxation, and clear rhythm; The movement is natural and smooth, the offense and defense are integrated, the rhythm is tightly linked, and the body is flexible and coordinated, reflecting the practical combat and strength beauty of twisting the waist and turning the hips and the unity of the whole body, fully demonstrating the traditional charm of Shaolin martial arts.
Hand shape
拳
Roll your fingers together and hold them inward, and press your thumb tightly against your index finger.
掌
Four fingers are straightened together, thumbs are bent and clasped tightly at the tiger's mouth, palms are opened, and fingers are raised.
Hook
The five fingers are bent and brought together, the wrists are bent into hooks, and the five fingers are grasped.
Step pattern
3.2.1 Horse Steps
The feet are parallel to each other, slightly wider than the shoulders, the toes are buckled forward or slightly inward, the legs are bent and squat, the thighs are horizontal, and the toes are buckled at a 45-degree angle.
3.2.2 Servant step
One foot is a lunge on the side, and the other leg is bent at the knee and squatted, and the toes are on the ground.
3.2.3 Lunges
The front leg is bent at the knee, the knee is aligned with the toes, the hind leg is straight, the heel is on the ground, and the step is open and stable; The upper body is straight, the shoulders are sunken, and the eyes are looking forward, reflecting the essentials of the body and mind. The action emphasizes the momentum of the front bow and back arrow, the center of gravity is stable, and the force is penetrated, reflecting the steady, powerful, coordinated and unified actual combat style of Shaolin boxing.
法
technique
Curved but not curved, straight but not straight.
eye technique
Keep your eyes on and keep your eyes sharp.
Body law
The body rolls and moves, rising and falling smoothly.
footwork
Follow the rhythm of the movement, move quickly and lightly.
routine
Action name
The name of the action is shown in Table 1.
The name of the traditional Shaolin Kung Fu youth health boxing action
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1 |
| 9 |
| 17 |
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2 |
| 10 |
| 18 |
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3 |
| 11 |
| 19 |
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4 |
| 12 |
| 20 |
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5 |
| 13 |
| 21 |
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6 |
| 14 |
| 22 |
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7 |
| 15 |
| 23 |
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8 |
| 16 |
| 24 |
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Action illustration
Momentum
要点：自然站立，
Horse and step blocking
要点：
Figure 2
Lunges and punches
Key points: Lunge punch body to the left, left foot to the left to cross a big step into a horse step, at the same time the left fist turns into a palm to the left, palm fingers up, the tiger's mouth is open, and look to the left; The left palm turns into a fist and retracts the waist, the center of the fist is facing up, the horse step twists the waist to the left and turns the hip into a left lunge, the right fist is struck with internal rotation at the same time, the center of the fist is down, the force reaches the fist face, and the eye is looking forward.
Figure 3
Cross bounce leg punch
Key points: Cross bounce leg punch, first stand firm with a left lunge, rotate the right fist externally and retract it to the waist, the center of the fist is up, the left fist is twisted and struck, and at the same time, the right foot is popped forward, the top of the foot is flattened, the force reaches the toes, the left fist is down, the upper body is upright, and the eyes are looking forward.
Figure 4
Horses and infantry fighting
Key points: Horse stride fighting: the right foot is completed in front of the horse step, the left fist turns into a palm and the frame is lifted upwards, and the right fist is struck forward into a flat fist, looking at the right.
Figure 5
Lun covered his palm
要点： 动作开始，
Figure 6
5.2.7 Stop punching
Key points: Stop and punch, step back with your left foot behind your right foot, squat down into a right rest, change your right palm into a fist and withdraw it to your waist, and punch out with your left fist, looking forward.
Figure 7
5.2.8 Raise your knees and pierce your palms
Key points: Get up and stand with your right leg upright, raise your left foot on your knee, change your left fist into a palm cover, and at the same time change your right fist into a palm and pass out from the waist to the upper right, looking at your right palm.
Figure 8
5.2.9 Serve through the palm
Key points: Step your left foot to the left into a left step, pass your left palm out to the lower left, and look to the left
Figure 9
5.2.10 Lunge palm
Key points: The right foot becomes a lunge, the left hand becomes a palm, and the right hand becomes a hook.
Figure 10
5.2.11 Lunge palm insertion
Key points: The left lunge remains unchanged, the left hand is down, and the right hand is put forward
Figure 11
5.2.12 D-step blocking
要点：
Figure 12
5.2.13 Horse step splitting fists
Key points: Get up and step up to the left with your left foot, split your right fist, and look ahead.
Figure 13
5.2.14 Lunge cross-elbow
要点
Figure 14
5.2.15 Double wrapping head
Key points: Rotate your body 180 degrees to the right, palms into palms, palms up. The right palm is on the top, the left palm is on the abdomen, and the eyes are looking forward.
Figure 15
5.2.16 Foot Shake Disc Fist
Key points: Put your right foot away, step and shake your feet, and turn your palms into fists with both hands, and smash your fists crosswise.
Figure 16
5.2.17 Horse and step cover palm
Key points: Step right, steady horse steps, feet about three feet wide, bend knees and sink hips. Press your right palm down on your right knee.
Figure 17
5.2.18 Right lunge punch
Key points: Point your right toe forward, bend your knee into a lunge, and push your left leg straight. At the same time, he turned his waist and sent his shoulders, and his fist rushed out quickly from his waist, and his arms were straightened to reach the fist face.
Figure 18
5.2.19 Rubbing and cutting palms
要点：
Figure 19
5.2.20 Left Horse Step Block
Key points: The left foot lands in a horse step, and the inside of the left hand blocks.
Figure 20
5.2.21 Left lunge frame punch
Key points: The left foot takes a step into a lunge, the left hand fist is upward, and the right hand punches, and the start is calm.
Figure 21
5.2.22 Step on the right side of the body
Key points: The center of gravity of the body first shifts to the left leg for stable support. Lift your right leg quickly, hook your toes, and use the ball of your foot as a force point.
Figure 22-1 Figure 22-2
5.2.23 Shake the foot and fight the horse
Key points: Shake your right foot, lift your left foot, spread your feet wider than your shoulders, bend your knees and squat into a horse step. Both hands quickly clench into fists, at the same time, the right fist is raised upwards, the center of the fist is facing up, the left fist rushes forward from the waist, the center of the fist is down, one defense and one attack, strong and powerful.
图23-1 图23-2
5.2.24 closed
Key points: Walk with your feet together and hold your fists around your waist.
Figure 24
Traditional Shaolin Kung Fu Middle-aged Health Boxing
1 Introduction to middle-aged health boxing
Traditional Shaolin Kung Fu Middle-aged Health Boxing is a set of traditional health preservation methods specially designed for middle-aged people, integrating the characteristics of Shaolin Kung Fu's combination of movement and stillness, rigidity and softness, combined with the concept of traditional Chinese medicine health preservation and the physical and mental characteristics of middle-aged people, focusing on regulating breath and nourishing qi, relaxing muscles and activating blood circulation, and strengthening the body. The boxing movement is smooth and the rhythm is soft and rigid, which not only has a certain exercise intensity, but also avoids overload, which is suitable for daily exercise and long-term persistence. Through standardized practice, it can not only improve common problems such as shoulder and neck stiffness, waist and knee soreness, and poor qi and blood, but also regulate emotions, enhance immunity, and help middle-aged people maintain a healthy state of energy and physical and mental harmony.
2 Interpretation of health care
Middle age is an important turning point in life, when physical function begins to decline slowly, and common problems such as stiff shoulders and neck, sore waist and knees, insufficient qi and blood, and decreased sleep quality gradually appear. At the same time, work pressure and family responsibilities are intertwined, which can easily lead to physical and mental exhaustion and mood swings. This traditional Shaolin Kung Fu middle-aged health care fist should focus on "regulating qi and nourishing the spirit, clearing the circulation and strengthening the body, and combining movement and stillness", with the goal of relieving stress, activating the body's potential, and delaying aging. The middle-aged health care fist is designed based on this health concept, emphasizing the activation of meridian qi and blood through stable and orderly movements, combined with abdominal breathing to regulate the body and mind, improve cardiopulmonary function and metabolic capacity, achieve the comprehensive effect of strengthening muscles and bones, nourishing the heart and calming the mind, and improving immunity, so as to build a solid health defense line for middle-aged people and continue to have abundant vitality
3 Style characteristics
The action choreography is flexible, the difficulty is low, mostly based on lunges and punches, horse stride and posture dodge, the movements are crisp and neat, the rhythm is relatively stable, and the rhythm of the fast and slow changes of the movements is orderly, which can allow the practitioner to better grasp the coherence and rhythm of the movements, and the body technique is to cooperate with the fist and foot movements through simple body movements to achieve offensive and defensive conversion. It is stable and generous in the overall movement, fully demonstrating the stretching and generous nature of the action and the health care effect.
4 Lots
4,1 punch
Four fingers together and roll inward, and press the thumb tightly into the fist.
4.2 Palm
Four fingers are straightened together, thumbs are bent and clasped tightly at the tiger's mouth, palms are opened, and fingers are raised.
5步
5.1 Horse Steps
The feet are parallel to each other, slightly wider than the shoulders, the toes are buckled forward or slightly inward, the legs are bent and squat, the thighs are horizontal, and the toes are buckled at a 45-degree angle.
5.2 Servant step
One foot is a lunge on the side, and the other leg is bent at the knee and squatted, and the toes are on the ground.
法
手法
Curved but not curved, straight but not straight.
eye technique
Keep your eyes on and keep your eyes sharp.
Body law
The body rolls and moves, rising and falling smoothly.
footwork
Change according to the rhythm of the movement, move quickly and lightly.
Leg method
Kicking
The supporting leg stands upright, the whole foot is on the ground, and the swing leg kicks in front of the sutra. The upper body remains upright, the movements are fast and light, and the eyes are looking forward.
Elbow method
Elbow bump
Bend your elbows and clench your fists, palms down, elbow tips in front or side, and reach the tips of your elbows.
Elbow picking
The elbow joint is flexed and tightened, and the tip of the elbow is raised from the bottom up.
Cross elbows
Arms raised flat, fist center down, forearms crossed elbows from outside in.
routine
Action name
The name of the action is shown in Table 1.
表1
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| 6 |
| 11 |
| 16 |
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| 7 |
| 12 |
| 17 |
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| 8 |
| 13 |
| 18 |
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4 |
| 9 |
| 14 |
| 19 |
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5 |
| 10 |
| 15 | 回身盖步 | 20 | 收势 |
Action illustration
Momentum
Stand naturally, palms facing inward, clasp your wrists, your fingers are close to the outside of your thighs and are strong, stand on your waist, raise your chest and abdomen, and look forward. See Figure 1 and Figure 2
Figure 1
Right side step with elbow double punch
要点： 左脚蹬地，右脚右跨
Figure 2
Lun arm left hand cannon
要点：先右臂抡摆，重心下沉;
Figure 3
The horse step left punch
Key points: Spread your feet in a horse stride, toes forward, knees bent. The left fist quickly rushed out from the waist to the left front, the center of the fist was down, and the force reached the fist face, and at the same time, the right fist hugged the waist, raised the chest and abdomen, and looked at the left fist.
Figure 4
Lunge right punch
Key points: Turn your body to the left, push your right foot straight, and bend your left leg to form a lunge. The left fist is closed at the waist, and the right fist is rotated from the waist and rushes out, the center of the fist is down, the force reaches the fist face, the upper body is straight, and the eyes are looking forward.
Figure 5
Ding step standing
要点：
Figure 6
The servant stepped to the right and cut his palm
要点：左腿屈膝全蹲，右脚向右侧伸直成仆步;右掌向右下方切出，掌缘朝下，力达掌外沿，左
Figure 7
He clasped his hands and pushed his palms
Key points of the movement: Step up with your right foot forward to the right into a lunge, toe forward, knee bent about 90 degrees. Wrap your right hand around your knee, push your palm with your left hand, reach the base of your palm, and look at your left palm.
Figure 8
Push the left foot and push the palm
要点;
Figure 9
Horses and infantry fighting
Key points: Turn your body to the right, land your left foot into a horse step, push out the left side of your left palm, put your right palm on the shelf, straighten your upper body, and look at your left palm.
Figure 10
Roll up and push your palms
要点：身体
Figure 11
Turn around and push your elbow
Key points: Turn your body 180 degrees to the left, support your left arm at the elbow, push your left fist with your right hand in the palm of your hand, reach the tip of your elbow, stabilize your center of gravity, and look in the direction of your elbow.
Figure 12
Turn around and stand with double arms
Key points: Turn the body to the right, the right hand is first and the left hand is behind, and the two sides of the body are quickly swung from bottom to top, and finally the feet are firm, the right hand is palm on the top, the left hand is hooked at the bottom, the body is upright, and the eyes are looking forward.
Figure 13
The top step is changing hands and kicking
Key points: The left hand pushes the palm up, the right hand is hooked down, and the left foot is the support leg, the right leg is kicked, the toe hooks inward, kicks to the height of the forehead, the upper body remains upright, the abdomen is pulled up, and the ground is gentle, looking ahead.
Figure 14
Turn around and take a step
Key points: The front sole of the left foot is the axis and turns 180 degrees, the right foot is the supporting leg, the center of gravity is shifted to the right foot, the toe of the left foot is on the ground, the left hand is fisted at the waist, the right hand is covered with the palm in front of the chest, and the eyes are looking forward.
Figure 15
Stop the left punch
要点：
Figure 16
Get up and fall through your palms
Key points: Get up with your legs on the ground, then bend your right leg to the knee and squat down, straighten your left foot to the left into a fallen step, while cutting your left palm from the upper left of your body to the lower left side, raise your right palm above the side, and look at your left palm.
Figure 17
Left lunge push palm
要点;
Figure 18
Turning around, he said his hand was high and low
要点;
Figure 19
7.2.20 Close
Continue the above pose, stand side by step, press your palms on the side of your body, and look at the left front
Figure 20
Traditional Shaolin Kung Fu Elderly Health Boxing
1 Introduction to elderly health care boxing
The elderly health care boxing is a set of health and fitness boxing methods tailored for the elderly, integrating the gentle movements of traditional Shaolin Kung Fu and the concept of traditional Chinese medicine health preservation, focusing on the combination of movement and stillness, soft stretching, and emphasizing gradual progress, safety and stability. Boxing movements are concise and natural, the rhythm is soothing, easy to remember and practice, and is suitable for long-term practice for the elderly with weak physical fitness or a history of chronic diseases. Through the combination of standardized movements and deep and long breathing, it helps to relax muscles and activate blood, strengthen muscles and bones, regulate the function of internal organs, and improve common geriatric problems such as joint stiffness, poor qi and blood circulation, and insomnia and fatigue. Persistent practice can enhance physical fitness, delay aging, stabilize emotions, and is an important exercise method to improve the quality of life of the elderly and achieve healthy elderly care.
2 Interpretation of health care
Old age is a period of gradual deterioration of physical functions and a high incidence of chronic diseases, and common problems include joint stiffness, muscle atrophy, abnormal blood pressure and blood sugar, weakened cardiopulmonary function and sleep disorders. At the same time, it also faces challenges such as loneliness, anxiety, and memory loss. The health care of the elderly should follow the principle of "nourishing the spirit and regulating qi, combining movement and stillness, and being gentle and moderate", focusing on maintaining internal organs, unblocking qi and blood, strengthening muscles and bones, and stabilizing emotions. Elderly health care fist is based on this concept, through slow, coordinated and coherent movements, combined with natural breathing, to help improve body flexibility and coordination, enhance cardiopulmonary and circulatory function, and promote metabolic balance and emotional stability. Moderate exercise can effectively delay aging, improve quality of life, and create a healthy, active and peaceful life for the elderly.
3 Style characteristics
Shaolin elderly health care fist is slow, pulling and soft as the main characteristics, and it is one of the Shaolin health kung fu with strong fitness. The style is soft and stretched, the rhythm is stable and natural, and it pays attention to the combination of movement and stillness, both internal and external, focusing on nourishment and prevention and control. The boxing movements are simple and coherent, with deep and long breathing, which not only helps to relax the muscles and activate the circulation, strengthen the muscles and bones, but also harmonize the qi and blood, stabilize the mind, and is suitable for the elderly to practice for a long time, and is a set of safe, practical and effective health exercises.
3.1 Shape of the hand
3.1.1 Natural palm
The five fingers are naturally straightened, slightly apart, and the palms are slightly contained. This hand shape is often used in Baduanjin to guide the smooth and natural movements, helping to relax the muscles and joints of the hands, such as "starting", "closing momentum" and the preparatory posture of most movements.
3.1.2 Bazi palm
The thumb and index finger are vertically separated into a figure-eight shape, and the first and second knuckles of the remaining three fingers are bent, the slits are seen between the fingers, the large and small thenar are slightly retracted, and the palm is slightly contained. The eight-character palm can increase the flexibility and strength of the hand, and at the same time help regulate the qi and blood circulation of the hand, such as "opening the bow left and right like a condor" will be used in the action.
3.1.3 Dragon claws
Five fingers together, the first knuckle of the thumb and the first and second knuckles of the remaining four fingers are flexed and fastened, and the palm is open. The dragon claw hand shape can exercise the muscles and coordination of the hands, and enhance the grip ability of the hand, such as the action of "gathering fists and angry eyes to increase energy".
3.1.4 Grip
The thumb pinches the inside of the root joint of the ring finger, and the other four fingers are bent and clenched. The grip hand shape helps to calm the mind and concentrate, and at the same time stimulates the meridian acupuncture points of the hands and plays a role in regulating body functions, such as the action of "gathering fists and angry eyes to increase energy".
3.1.5 Antlers
The thumb is straightened outward, the index finger and little finger are straightened, and the middle finger and ring finger are bent and buckled inward to simulate the shape of deer antlers.
3.1.6 Hook hand
The five fingers are bent and brought together, the wrists are bent into hooks, and the five fingers are grasped.
Step pattern
3.2.1 Parallel steps
The feet are together, the body is comfortable, the back of the head is empty, and the arms are naturally hanging at the sides;
3.2.2 Start
The feet are horizontally parallel and shoulder-width apart, and the toes are forward;
3.2.3 Horse Steps
Stand with your feet about 3 times the length of your feet, point your toes forward, bend your knees and squat, and keep your upper body centered and comfortable.
3.2.4 False steps
Legs step forward, heels on the ground, toes up, knees slightly bent; Squat with the other leg bent at the knee, the ball of the foot on the ground, the toes diagonally forward, the heel and the buttocks up and down, and the center of gravity of the body falls on the hind leg.
3.2.5 Cross crotch step
Spread your feet left and right, bend your knees and squat half-squatting on one leg, straighten your other leg, buckle your toes, and land the soles of your feet on the ground, keep your upper body upright, and relax your waist and hips.
3.2.6 Lunges
Spread your legs one step apart in front and back, keeping a certain width between them; The front leg is bent at the knee, the front arch is arched, the thigh is diagonally to the ground, the knee is opposite the toe up and down, and the toe is slightly buckled; The hind legs are naturally straightened, the heels are on the ground, the toes are slightly buckled, and the soles of the feet are on the ground.
4 routines
4.1 Action Name
The names of the actions are shown in Table 1.
少林
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| 5 |
| 9 |
| 13 |
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| 6 |
| 10 |
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| 7 |
| 11 |
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4 |
| 8 |
| 12 |
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4.2 Action illustration
4.2.1 Rise momentum
Stand naturally with your feet shoulder-width apart. Slowly raise your heels and inhale, then exhale on your heels, and stretch your arms slightly. Then the arms fall to the front of the abdomen in a ball shape, the wrists are raised, and the shoulders sink to complete the starting action.
Figure 1
4.2.2 Drag the three burners with both hands
Key points: Put your feet together, inhale and lift your anus, lift your palms up against your legs, flip up, face your fingertips, look up at your hands, and then exhale and fall, relax your whole body, move coherently, and coordinate your breathing.
4.2.3 Open the bow left and right like a condor
Action requirements: Stand on both feet, toes forward, wider than shoulder width. Pull the bow and push the palm alternately with both hands, stretch the shoulders and expand the chest, the horse steps steadily, the movements are coherent, and the breathing is even.
Figures 3-1 and 3-2
4.2.4 Nine ghosts draw swords
Action requirements: open your feet, bend your knees into a horse step, flip your right hand up, stretch down to the left through the back of your head, stick the back of your left hand to the spine, stretch your spine, turn your head to look at your hands, alternate left and right, coordinate your movements, and breathe naturally.
Figures 4-1, 4-2, 4-3
4.2.5 Bow down and dust off your boots"
Action requirements: Feet shoulder-width apart, when inhaling, raise your arms up, when exhaling, lean forward with your upper body, and touch the top of your feet or the ground with your hands as much as possible, such as dusting boots, the movements are soothing, the spine is extended, and the breathing is smooth.
Figure 5-1, Figure 5-2, Figure 5-3, Figure 5-4.
4.2.6 Rhino looking at the moon
Action requirements: Stand into a lunge, the front foot is steady, the back foot is on the ground, the upper body is twisted, the head is turned back, the eyes look diagonally back, the arms are naturally extended, the movements are calm, the center of gravity is stable, and the breathing is even.
Figures 6-1, 6-2, 6-3, 6-4.
4.2.7 Five labors and seven injuries look back
Action requirements: feet together, hands hang down naturally, when inhaling, turn the body back, head rotates, spine extends, eyes look back, turn back when exhaling, move slowly, focus on the eyes, breathing and movement coordination.
Figures 7-1 and 7-2.
4.2.8 Deer arrive
“鹿抵”动作要求：双脚打开，一脚屈膝半蹲为支撑腿，另一脚脚尖点地，膝盖前顶，上体侧倾并扭转，手臂呈鹿角状，眼神后视，动作连贯，重心稳定，呼吸顺畅。
Figures 8-1, 8-2, 8-3, 8-4.
4.2.9 Pull the nine oxtails upside down
Key points of action: Spread your feet wider than your shoulders and form a horse step. Stretch your hands forward, and then pull them alternately left and right like pulling a cow's tail, your arms are arched, your upper body rotates with your eyes, and you pull your hands back, with coherent movements, smooth force, and even breathing.
Figures 9-1, 9-2, 9-3, 9-4, 9-5, 9-6.
4.2.10 Flat sand falling geese
Action requirements: Stand with your feet apart, raise your arms sideways, and when falling slowly, bend your upper body forward, and your arms will naturally hang down, like a wild goose landing, with light and coherent movements and steady breathing.
Figure 10-1, 10-2, 10-3, 10-4.
4.2.11 Phoenix Ceremony
Action requirements: Stand with your feet together, raise your hands above your head and join your palms, like a phoenix leading your neck, and then drop your hands to form a wing-like shape in front of you, with elegant and smooth movements, smart eyes, and natural breathing.
Figs. 11-1, 11-2, 11-3, 11-4, 11-5, 11-6.
4.2.12 Gather your fists and look angrily to increase your strength
Key points of action: Feet in a horse step, toes facing forward, slightly wider than shoulders. Clench your hands into fists and hug your waist, fist up, inhale and hold your breath. Then punch in turn, the center of the fist is turned down, and the angry eyes are wide open when punching, alternating left and right, the movements are powerful, and the breathing is coordinated.
Fig. 12-1, 12-2, 12-3.
4.2.13 Close
Action requirements: Feet together, arms externally rotated, palms up, slowly lifted up to chest and abdomen, and then pressed internally to the side of the body, the movements are gentle, the breath sinks, the mind returns to the dantian, and the whole body is relaxed.
Figure 13