The following exercises are to be done in 15 minutes prior

to the start of basic training in bodybuilding or martial

arts. Follow the principles of exercise, which Ive described
at the outset, as it is necessary to prepare the
muscles for a hard workout. These exercises will help you
to put the muscles through for a hard workout with
a bar, as well as to generate the Chi energy in the
muscles. Follow the rules of concentration and mental
control the Chi energy flow.

Exercise 1
Place the hands along the body with your palms
facing down and disclosed, and fingertips pointing forward.
Elbows slightly bent. When you exhale mentally push your
palms down (use the imaging method), and relax when inhaling. This
exercise helps to generate the Chi energy in the wrists
and hands. As a result, the wrist should feel warm.
Perform for 20 times.

Exercise 2
Without changing the position of the
hands, clench a fist with the palms facing downward and
thumbs extended in the direction of the body. When
exhaling, mentally tense your fists, pulling the thumbs
back. Relax when exhaling. During this exercise the forearms
stimulate, and accumulate the energy. Perform for 27 times.

Exercise - 3 Again without changing the position of the

hands, turn the fist so that the palms are facing each other,
and put the thumbs up, as in a normal jam into
a fist. When you exhale, mentally tense your fists. Relax when
inhaling. During this exercise the muscles of the arms are
stimulated and the energy is
accumulated in the forearms. Perform for 27 times.