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This course is the seventh core chapter in the Baduanjin deep teaching series, focusing on energy transformation and release through Clenching the Fists and Glowering to Increase Qi and Strengthen the Body. This is the only form in Baduanjin that explicitly emphasizes “power generation.” It is not merely muscle training, but a precise experiment in “internal Qi projection.” Controlled punches and glowering guide accumulated energy—especially liver-related energy—along the meridians in an orderly manner, relieving stagnation, strengthening the body, and revitalizing the spirit.
We approach the teaching with science and safety in mind, deeply deconstructing this powerful form. You will learn not just how to punch effectively, but also the traditional power generation philosophy: “force originates from the ground, transmitted through the legs, governed by the waist, expressed through the fingers,” and how to safely and effectively translate it into modern mind-body training.
Tip: This form has relatively higher intensity. It is recommended to practice it after completing the first six forms, ensuring the body is fully warmed up and Qi is circulating. It represents the key transition from “nourishing” to “using” and from “storing” to “releasing.”
Physical Benefits
Significantly enhance upper body and core strength: punching movements effectively work shoulders, arms, chest, back, and core muscles, improving explosive power and endurance.
Soothe liver and benefit the gallbladder, improve circulation: power generation and breath release help smooth liver and gallbladder Qi, relieving chest tightness and rib-side distension caused by emotional stagnation.
Strengthen tendons, ligaments, and joint stability: correct power generation enhances tendon and ligament strength, improving stability in wrists, elbows, and shoulders.
Improve neuromuscular reaction speed: rapid power release and relaxation provide excellent training for speed and coordination.
Psychological and Mental Benefits
Safely release suppressed emotions: provides a ritualized and safe physical outlet for anger, frustration, and similar emotions, preventing internal strain.
Enhance courage, confidence, and decisiveness: “glowering” and force generation activate the body’s stress and performance systems, cultivating assertive and resolute mental qualities over time.
Deepen control of “tension-release-tension”: learning to quickly relax after maximal force improves emotional regulation skills.
High focus and mental concentration: the moment of power generation requires intense mental focus, training the integration of “mind, intention, Qi, and power.”
This course includes 10 high-definition video lessons (total 55 minutes), focusing on power science and balanced emotional release:
Explanation of the liver’s relationship to tendons and eyes, and the role of this form in the “nourish-and-practice” method. Targeted dynamic warm-up for shoulders, elbows, wrists, and waist.
Five-step power breakdown: “horse stance foundation,” “fist storage,” “waist rotation and shoulder drive,” “exhale and thrust fist,” “instant relaxation with glowering,” “fist retrieval and energy storage.”
Core power points: teach how to use waist and hips to drive arms, how to form fists (hollow or solid), and how to transmit force to the fist without locking joints.
Breathing coordination: detailed instruction on short exhalation (or vocalization) during power release and long inhalation during recovery.
Mind and gaze integration: focus intention at the target of the strike, and cultivate concentrated, penetrating glowering.
Correction of common mistakes: shrugging shoulders, stiff elbows, using only arm strength, holding breath, or tensing eyebrows during glowering.
Full practice with alternating left and right punches in rhythmic sequence.
Applying the “instant release” principle for rapid self-regulation during work stress (e.g., silent fist strikes).
Fills the gap of strength training in gentle health practices: integrates explosive elements safely into soft guidance, achieving a true balance of “hard and soft.”
Provides a safe outlet for emotional release: transforms abstract emotional pressure into tangible, controlled physical action—a “safety valve” for mind and body.
Highly detailed and scientific power instruction: fully deconstructs traditional Chinese power generation methods for safe, effective modern practice.
Immediate effects: often results in chest relaxation, warmth in the body, and revitalized spirit.
Enhances overall athletic performance: benefits martial arts, boxing, and ball sports requiring explosive power and quick reactions.
Deepens understanding of the relationship between Qi and power: experience firsthand the traditional wisdom of “guiding power with intention, driving force with Qi.”
Support via WhatsApp.
Certificate of completion awarded upon finishing the course.
Individuals feeling weak or fatigued, seeking safe and effective ways to enhance strength and vitality.
Those with suppressed, depressive, or angry emotions, seeking a healthy outlet.
Martial arts and fitness enthusiasts wanting to learn traditional Chinese power techniques to enrich their training.
Individuals engaged in long-term mental work seeking a short practice to quickly energize and balance mind and body.
Learners aiming to cultivate courage, decisiveness, and assertiveness.
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