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When practicing strength-generating exercises, one must stand facing east in a quiet place, calm the mind, and concentrate the spirit. The whole body should not exert force; instead, one should only allow Qi (vital energy) to penetrate both hands. If any force is exerted, the Qi cannot penetrate the hands. For each movement, silently count forty-nine characters (or breaths), then proceed to the next movement without interruption. When performing the first movement, one should only proceed to the second movement after feeling that both the mental focus and the principles are fully familiar. In as fast as half a month, or as slow as one month, once all movements are mastered, the strength will naturally penetrate to the top of the head. This is the method of cultivating strength and Qi to circulate and transform the Jinmai (tendon meridians). One must be rigorous and persistent, abstain from alcohol and sexual indulgence, practice five to seven times day and night without interrupting the work, eat four to five meals, and practice with single-minded devotion for one hundred days. This can increase strength by one thousand jin (approx. 500 kg); this statement refers to young and vigorous individuals. Even those who are weak and powerless can cultivate up to five or six hundred jin of strength. If elderly individuals with insufficient Jing-Qi (essence and Qi) are willing to practice according to the method, doing it two or three times daily, they can also improve appetite, prolong life, and eliminate all diseases. Truly miraculous.

Figure 1
Stand facing east, look upward, stand with feet flat, width equal to shoulder width, do not stagger. Let both hands hang down naturally, elbows slightly bent, back of hands facing up, palms facing down, fingertips tilted upward and pointing forward. Silently count forty-nine characters. For each character counted, tilt the fingertips upward once, and visualize pressing the palms downward. Thus, forty-nine tilts and forty-nine presses, totaling forty-nine cycles.

Figure 2
After completing the counting of the previous movement, curl the ten fingers into fists, with the backs of the fists facing forward. Use the two thumbs to point towards the body. For each character counted, tighten the fist once and raise the thumb once. Counting forty-nine characters means forty-nine tightenings and also forty-nine raisings.

Figure 3
After completing the counting of the previous movement, overlap the thumb over the palm, pinch tightly into a fist, and extend downwards along the momentum. Keep the elbows slightly bent, with the Tiger's Mouth (web between thumb and index finger) of both fists facing forward. For each character counted, tighten the fist once more. Also count forty-nine characters, meaning forty-nine tightenings.

Figure 4
After completing the counting of the previous movement, lift the arms horizontally, extending the fists forward, level with the shoulders. Both elbows are slightly bent, Tiger's Mouth facing up. The distance between the two fists is about one chi (approx. 33 cm). For each character counted, tighten the fist once. Count forty-nine characters.

Figure 5
Having completed the previous movement, maintain this posture to raise both arms vertically, with the Tiger's Mouth facing backward. The arms must not touch the head. Tighten the fists as before. Count forty-nine characters.

Figure 6
Having completed the previous movement, bring the two fists down to align with the ears, approximately one cun (approx. 3.3 cm) away. Orient the Tiger's Mouth towards the two shoulders. For each character counted, tighten the fist once. Visualize exerting force backwards with the tips of the front two elbows. Count forty-nine characters.

Figure 7
Having completed the previous movement, lean the body backward until the toes leave the ground. Along this momentum, separate both hands straight out, level with the shoulders, Tiger's Mouth facing up. For each character counted, tighten the fist once. Visualize pushing the two fists backwards. Slightly close the chest forward. Count forty-nine characters.

Figure 8
Having completed the previous movement, retract both hands so that the two fists meet and face forward, similar to Figure 4. The difference is that the arms are straight, elbows not slightly bent, and the fists are closer, only leaving a gap of five to six cun (approx. 16-20 cm). For each character counted, tighten the fist once, and also bring them together. Count forty-nine characters.

Figure 9
Having completed the previous movement, retract the two fists above the two breasts. Then lift and rotate the fists, bringing them forward to align with the tip of the nose. The back of the fist, index finger, and proximal phalanx joint are two to three cun (approx. 6-10 cm) away from the nasal tip. For each character counted, tighten the fist once. Count forty-nine characters.

Figure 10
Having completed the previous movement, separate both hands, with the Tiger's Mouth facing the two ears, forming a "mountain" shape. For each character counted, tighten the fist once. Visualize lifting the fists upwards and pushing the elbows outwards against each other. Count forty-nine characters.

Figure 11
Having completed the previous movement, rotate the fists to below the navel on both sides. Position the proximal phalanx joints of the two index fingers one to two fen (approx. 0.3-0.6 cm) away from the navel. For each character counted, tighten the fist once. After counting forty-nine characters, swallow three mouthfuls of saliva, sending it down to the Dantian (energy center) with the Qi.

Figure 12
After swallowing saliva and inhaling Qi, stop counting. Relax both hands, let them hang down naturally, and return the palms to face upward. When holding the arms level with the shoulders (three ends aligned), slightly raise the heels to assist the strength, as if carrying a heavy object. Raise the fists upwards three times, and thrust the elbows downwards three times. Stomp the feet six times to complete the entire routine.