Tai Chi Qigong Weight Loss Method (Part 2) and Exercises such as Arm Swinging, Dragon Gate, Abdominal Contraction, and Jogging

(9) **Ninth Form: Scooping Up the Sea and Gazing at the Sky**

Following the previous movement, step forward half a step with your left leg, bend over and exhale, crossing your hands in front of your left knee. Lean your upper body back, inhale, separate your hands and raise them overhead until your palms face each other, then look up at the sky.

(10) **Tenth Form: Flying Pigeon Spreads Its Wings**

① Stand with your hands outstretched in front of you, palms facing each other. Step your right foot forward half a step and pull your hands to the sides as far as you can while inhaling.

② Next, step forward half a step with your left foot, bring your arms to your chest with your palms facing up, and exhale at the same time.

(11) **11th Form: Extend Arm and Punch**

① Exhale as you punch with your right hand, then inhale as you return to the starting position.

②Exhale as you punch with your left hand, and inhale as you return to the starting position. Extend both arms to the sides.

(12) **12th Form: Wild Geese in Flight**

① Squat down as low as possible, press your hands down as if a wild goose is flying, and exhale at the same time.

② Gradually stand up, raising both hands as you do so, while inhaling.

(13) **Form 13: Circular Flywheel**

① Extend both arms overhead and rotate your waist in the left, back, right, and front directions, keeping your arms in line with your waist rotation. Inhale as you raise both hands to the left side above your head. Exhale as you move your hands to the right side above your head. Repeat 3 times.

② Change the direction of rotation, repeat the same movements, and do 3 times.

(14) **14th move: Stepping and patting the ball**

① Lift your left leg, and make a slapping motion with your right hand in front of your right shoulder while inhaling.

② Lift your right leg, and make a patting motion with your left hand in front of your left shoulder while exhaling.

(15) **15th Movement: Pressing the Palms to Calm the Breath**

① With fingers touching and palms facing up, raise the hand from in front of your chest to in front of your eyes while inhaling. ② Turn your palms over so that fingers touch and palms facing down, press the hand down from in front of your eyes to your lower abdomen while exhaling.

Precautions:

① Practice each of the above exercises 6 times, with one inhale and one exhale counting as 1 repetition.

② The movements should be even and slow, inhaling through the nose and exhaling through the mouth.

**★The Arm-Swinging Exercise for Weight Loss**

For people with obesity in the shoulders and arms, in addition to local physical therapy, they can also practice the arm-swinging exercise to lose weight. The specific method is as follows:

**(1) Practice Method**

① Stand with your feet turned slightly inward and your knees slightly bent. Breathe naturally, close your eyes slightly, and visualize your abdominal fat decreasing.

② Make loose fists with both hands, swing your arms backward with a little force, and then let them swing back naturally. Do not exert force when swinging back.

③ When you first start practicing, start with 16 minutes each time and gradually increase the time. After one year, you can increase it to 64 minutes, but don't increase it any further.

**(2) Efficacy**

Generally, practicing arm swinging for 32 to 48 minutes each time will have a significant effect on fitness and weight loss, especially reducing fat from the shoulders to the wrists.

**★What is the Longmen Bodybuilding and Weight Loss Exercise Method?**

Longmen Bodybuilding and Weight Loss Exercise is a bodybuilding and weight loss exercise created by the Qigong community. It has a certain therapeutic effect on simple obesity combined with symptoms such as excessive sweating, abdominal distension, and lower limb edema. However, it should be noted that any exercise should be performed under the guidance of a doctor.

**(1) Practice Method**

① Pushing Mount Hua: Stand with your feet shoulder-width apart. Inhale as you raise both palms to your chest, palms facing inward. Exhale as you turn your palms over and forcefully push them forward. Repeat 4 times. This can reduce arm fat, increase arm strength, and increase lung capacity.

② Stand like a peacock with its wings tucked in. Inhale, contract your abdomen, and lift your anus. Cross your arms and place them in front of your lower abdomen, with your palms extending beyond the outside of your legs. Exhale and bend forward, extending your arms diagonally backward. Repeat twice. This can help eliminate excess fat in the chest area.

③ When standing in the "Yaksha Explores the Sea" posture, inhale and separate your arms to the back and sides with your palms facing up. Raise your heels, suspend your groin and grasp your anus. When exhaling, lower your heels to the ground and raise your arms to the sides. Repeat 4 times to eliminate excess fat in the arms.

④ The Great Sage stands upright in the sky, stretching both arms straight up, his mind reaching the sky. He lifts his heels, inhales and contracts his abdomen, stretching his body to its limit. He exhales as he lowers his arms, squats down, and protects his knees with his palms at the Laogong acupoints. He does this 4 times each. This can activate the cervical spine, lumbar spine, and shoulder and elbow joints, helping to remove excess fat from these areas.

⑤ Stand with your left foot forward in a left bow stance, place your left fist on your left waist, inhale and contract your abdomen, raise your right arm, clench your fist and hold your breath, then forcefully lift it upward as if pushing up a thousand-pound cauldron, exhale; step forward with your right foot into a bow stance, the movement is the same but in the opposite direction, repeat 4 times. Raising your arms and stretching your waist helps eliminate excess fat in the shoulders and waist, and relieves stiffness and tension in the back and neck.

**★What is the abdominal slimming method?**

Abdominal contraction exercises are the most commonly used in sports. Combining abdominal contraction exercises with Qigong can have a good weight loss effect for those with simple obesity, especially abdominal obesity.

(1) Practice Method

① Stand with your knees slightly bent and feet slightly less than shoulder-width apart. Lean your upper body forward from the waist, placing your hands on your thighs with your fingers pointing inward. Try to use your arms to support your torso to relax your abdomen.

② Take a deep breath, then slowly and completely exhale; immediately follow with 2-3 rapid exhalations through your nostrils.

③ Hold your breath and contract your abdomen inward and upward for 1-2 seconds. Then, forcefully push your abdominal muscles downward and outward, quickly returning your abdomen to its original position. Repeat this 5 times while holding your breath.

④ Then stand up straight and inhale slowly and deeply.

⑤ Rest for 30 seconds, then repeat steps ① to ④ above 3 to 5 times.

⑥ Even those who are physically weak or elderly can practice sitting down, placing both hands on their knees.

**(2) Precautions**

This exercise is best practiced before eating, after defecating, or when the stomach and intestines are empty, ideally after waking up in the morning.

Pregnant women, people with heart disease, stomach ulcers, or duodenal ulcers are not suitable to practice this exercise.

Efficacy: This exercise can enhance gastrointestinal motility, massage and stimulate all organs in the abdominal cavity, reduce abdominal fat, and thus help with weight loss.

**★What is Qigong jogging for weight loss?**

Incorporating Qigong into jogging can further increase energy expenditure during jogging, while also alleviating the discomfort caused by long-distance running, achieving the best of both worlds.

**(1) Practice Method**

① Breathe naturally, relax your whole body, close your eyes slightly, and focus your mind on your lower abdomen (Dantian) for 5 minutes. Then start running slowly at a slow pace, keeping relaxed and natural, with steady and light steps, and imagine the Qi flowing into your lower abdomen (Dantian) and Yongquan acupoint (Yongquan acupoint).

②There is no time limit for each session. Gradually increase the amount of exercise until you feel comfortable after running.

③After running, stand still, take a deep breath, and imagine the Qi from the Yongquan acupoint slowly returning to the Dantian. Open your eyes and move around freely for a few minutes to finish the exercise.

**(2) Precautions**

① Suitable for those in good physical condition.

② Qigong jogging should be done in parks or open fields where there are no vehicles to ensure safety.

**★Waist Twisting and Hip Swing Exercises for Weight Loss**

For those with abdominal obesity, losing excess abdominal fat can be difficult. However, waist-twisting and hip-swinging exercises are very beneficial for simple obesity accompanied by symptoms such as shortness of breath, excessive sweating, abdominal distension, and lower limb edema. Long-term adherence will definitely be effective.

**(1) Practice Method**

①Standing position, feet apart, slightly wider than shoulder-width apart, knees slightly bent, hands on hips.

② Rotate your waist and hips, first to the left 9 times, then to the right 9 times. During the rotation, your abdomen will rise and fall with your natural breathing, and you can imagine that the fat in your waist and abdomen is decreasing.

**(2) Efficacy**

It helps eliminate excess fat in the waist and abdomen.