Friday, October 14, 2011

15 minutes exercise..Anyone?

I owe this post to a good friend and an office mate, Yu Sheng Mou, who shared with me many good articles. According to him this is a good exercise and we need to it for only 15 mins a day. I have tried it without looking at the watch.. My.. I thought I have spent more than 15 minutes at it and it turned out I was only at it for 3 minutes!.. That speaks volumes of the current state of my physical fitness and the difficulty level of this exercise :D.

I do not spend time massaging the translated version and I also include the original Mandarin version for my two Chinese friend/reader who frequent my blog.. one stays in Canada while the other stays in Kemaman..

I believed all of us need to be in good shape to enjoy life.. so happy reading and happy exercise!.

A must read and try exercise for those who are too busy to go to the gym or morning walk. Wish you all good health:-

Dear Friends: The Qikung Walking Exercise that I am teaching at different venues is good but needs at least 1 hour a day to practice for good results. Since many of you are still working, here is one exercise I believe that could help you solve the “time” problem. Just 15 minutes a day and good results can be expected if you do it diligently everyday for a period of 2-3 months (depending on individual’s health conditions and one’s duration of holding up the legs….) A real simple exercise to help you increase your energy… The English text is my translation from the Chinese text that I received from Sonata. Lie down on your back, raise your legs as shown in the photo – 90 degree at thighs with body, 90 degree at knee joints, 90 degree at ankles – and keep this posture for 15 minutes or longer. Start the exercise with a duration that you can manage and add on the minutes. That’s it.

1) Drink before and after the exercise 300cc of warm water. Breathing normally. Don’t hold back your breath. Using the energy from your waist and “Dan tian” to hold your legs in that posture as long as you can manage.

2) When you are lying down in this posture, blood will flow back to your liver and kidneys ensuring fast detoxing and increasing your metabolism. You will feel very “sore” with your legs and your pituitary gland will be activated to hasten the detox process and the toxins in your body will be excreted via sweating.

3) When you are lying in this posture, your body is getting rid of the “toxin” in your body. They your good body cells will be stronger and has definitely a good control of any bad cells (including cancer cells) inside your body.

4) Since you are using your waist’s energy to support the legs, your Shenqu (CV 8)and Ming Men (GV4) of the main acupressure points) were used to do the breathing, your Front and Back main Meridians will be cleared and connected. Thus your minute skin pores will be opened to help with the “detox” process. With breathing through the Dan Tian, it helps to lessen the burden of breath on your lungs. Therefore, you heart functions will be stronger with the result that your blood pressure will also be lower.

5) When you sweat, the acidic toxins will be excreted, your blood lipid (fatty deposits) will be burnt. Spleen is in charge of our 4 limbs. Therefore, your blood sugar level will also be stabilized with the result your spleen function is being improved. End result is that you will feel more calm and gentle.

6) When your legs are up, your small intestine’s movement will be activated and your bladder’s muscles will be stronger. Therefore, constipation, abnormal menstruation, prostate problems can all be avoided. Also, once your digestion and excretion systems are in order, you will have good appetite and can maintain your normal body weight.

7) When your legs are up, your spine is straight. That means your whole body’s muscles will be strengthened. Qi and blood will flow smoothly throughout your body. Your joints can easiy have more bone marrows and the nerves alongside your spine are well connected with all parts of the body. Thus degeneration of joints and growth of bone spurs can be avoided.

8) When your legs are up, all your inner organs are working in harmony. Your brain burden will be less and thus can function better, resulting in clear heads, better memory and no more insomnia. Also you will have better tolerance and stronger will power.
Therefore, the longer you can hold up your legs in that posture, the better and long living you will be.

《不是因為幸福才笑,而是笑了才會幸福......》 這些年有時常會有些身邊的至親、朋友、同學等有不健康遺憾,在教拳中每當看見有人因身體不適, 花錢來學習太極拳時,我心中總是會有不捨與難過,因為大都是積勞成疾。西醫無法根治、中醫調理要花錢、花時間!我們社團內也有醫師好幾位來學習太極拳藝, 只為了想用最自然的方式養生!因為醫師們知道西藥副作用的後果。10/8參加同仁精進營,執行長林俊龍院長公開表示:要活就要動!這時老祖宗的智慧出現了~藥補不如食補、食補不如功補!
末學提供一種簡單易學的功法。名為能量倍增操。為太極輔助功法。只要你想要健康。只要你願意在連續二、三個月。在睡前的十五分鐘抬抬腳。只花你一點點的時間,就可以讓你精神倍增、改善體質;這個功法,約民國87年在屏東有一位太極尤師姐教我練習,當時,只要有人生理不適、便秘、胃腸消化不良、尿失禁、攝護腺腫大等, 她就免費傳授。師姐當時對我說:如果將來有機會,要把這功法教出去造福大家。所以整理了過去的講義提供大家參考如下。     在此簡述抬腳時的過程與反應:

一、 在抬腳時前、後需各喝300西西溫開水,心平氣和保持輕鬆,自然呼吸、不可憋氣,靠腰力及丹田氣力來支撐身體下半部所受之酸。使身體與大腿成九十度、大腿與小腿成九十度。支撐至少十五分鐘以上。

二、 在抬腳時血液會迅速流回肝、腎,給予重新解毒排毒,此時新陳代謝增加,腰部以下會有強烈極酸的反應,為了排解瞬間增加毒素,人體腦下垂體自會分泌激素,激發潛能,加強排毒,最後在流汗中,將毒素予以排出。

三、 在抬腳時可引濁氣下行排出,升清降濁正氣倍增,體內正常細胞大曾活躍,癌細胞自然死亡。

四、 在抬腳時神闕 CV8(肚臍)及命門 (GV 4)同運氣,打通任督氣血暢行無阻,毛細孔擴張,增加皮膚呼吸及代謝作用,因丹田訓練呼吸,減少肺部負擔胸腔之濁氣自可順利排出,解決心胸之鬱悶、心胸開朗氣沉丹田、心臟恢復正常功能,心理壓大降低、血壓隨之穩定。

五、 在抬腳時因流汗,自可將體內酸性毒素排出,血脂肪自然燃燒。脾主四肢,所以血糖可以穩定,改善脾的功能,人的性情自然溫順和譪可親。

六、 在抬腳時,大小腸自然會蠕動,膀胱更有力,男女生理功能更是增強奏效,何來秘便、月事不順、攝護腺腫大等失調症。胃腸消化、排便正常,何來肥瘦不均,胃口不開呢?

七、 在抬腳時,脊椎保持水平,全身肌肉富有彈性,氣血順暢,各關節自會增生骨髓,脊椎兩旁神經恢復平常傳導作用,何來關節退化,或長骨刺的名稱,壓迫神經的病痛呢?

八、 在抬腳時,因內臟全身運作,腦內革命,心理生理調適正常,何來睡眠障礙症。頭腦清醒、智慧、記憶力當然會增加,這是真善美的表現。激發意志力及吃苦耐力,方能突破酸的痛楚、障礙,達到流汗的過程,發揮抬腳的最終目:抬的愈久,活的愈久。

Have a nice and good weekend.. my healthy friends!!


mamasita said...

Thanks so much for sharing your 15mins exercise article..wishing you a happy, healthy weekend too!
Will try this but must reread your posting..memory power not sharpened yet!:)

Zendra-Maria said...

Thanks for sharing Ayoh Wang... I think it's good for eliminating gazz as well hehehe...

errmmm... am I allowed to rest my feet on a wall from time to time, while still maintaining that position?

Unknown said...


Siap ada translation in Chinese lagi! I loike!

I exercise a lot, but this is a new for me. Will try it out, insyaAllah.

Tgh giat buat Kegels too, as advised by the gynae....

Coffee Girl said...

Thank you for sharing this sir! Like you, i checked my watch every few situps or so, and each time the seconds just move slower! haha...

Al-Manar said...

It sounds good Ayah Wang. Tapi tahu lah kalau dah tua , malas. I have been told over and over again, walking on the soft sandy beach is good, but have yet to make a start.

Dmarie said...

thanks, Wan, that looks like my kinda equipment and deceptively simple. can't wait to try it! I'll be watching a dvd I checked out from the library soon and will attempt to do this while watching. wish me luck!

Cheqna said...

Ayah Wang,

I tried this evening after my skipping exercise and managed to hold for about 5 minutes, whilst watching a Masterchef program..hehe..I'll try to do better next time.


Anonymous said...

I tried this last night and lasted ... 4 minutes! It was hard ! Then again, no pain no gain.


Pat said...

Nice one! I lasted barely 3 minutes :(

But it looks like something I can get better at - and I will keep persevering - because, at my age, I need all the help I can get ;)

Thank you for sharing!

m.u.l.a.n said...

guna cross trainer je sbb malas... isshhh isshh..

Wan Sharif said...

Mamasita dearest,
The pleasure is mine… especially glad to know that you will be trying this 15mins exercise article .. bon courage;)

Zendra-Maria dearest,
Agree with you that the exercise is good for eliminating gazz as well hehehe...
If you rest your feet on a wall from time to time, while still maintaining that position then you would miss some benefits of the exercise! non?

VersedAnggerik dearest,
The Chinese (Mandarin) version is the original ;)
Glad to know you will try it out.. Do tell me how effective his exercise is to you..?
Do follow the gynae’s advice

Coffee Girl dearest,
We are in the same boat then… thinking we are doing ok..ha ha

Al-Manar dearest
Any exercise will be good to us for that matter.. but standing and walking in your tuition class will be good enough for you ..IMHO..
Bring the grandchildren to the beach then it will be more pleasurable for the grandpa to walk on the soft sandy beach ;))

Dmarie dearest
You are welcome.. you are right that the exercise is deceptively simple Glad you are to try it.. bon Courage!

Cheqna dearest,
You managed to hold for about 5 minutes on your first try!.. then you must be a rather fit person and am I glad to know that you will try to do better next time.

Dearest ulat,
You have tried and can last for 4 minutes! You believed it was hard ! Ha I am not alone after all ;)

Pat dearest
You lasted barely 3 minutes.. we are at par then :( and you will keep persevering – well I will say that you has made me believe that I am not blogging in vain after all ;)))
Thank you for sharing your effort!

MULAN dearest
I also bought a cross trainer .. and I believe I need a change ;)

Cheqna said...

Ayah Wang,

its 7 minutes on the 2nd try onwards, and after my skipping exercise..hehe.

p/s - u have "uncovered" my identity :-)))

Wan Sharif said...

Wow.. You are really serious about this.. and I am glad to know that you are improving with every attempt. I think it is weird that we are supposed to do the exercise for 15 minutes... not trying to do it till we can consistently do it for 15 minutes.. Anyway that what I think I am doing and I believed that Losong new friend is much fitter that yours truly ;)).
P.s I do experienced difficulty to follow your blog.. But will keep trying...

Cheqna said...

Ayah Wang,

I don't mind about your difficulty following my blog..nothing much and sometimes I'm active, sometimes not, that's why its once in a while..hehe..