Jibengong/Body Development Exercises?

[I am...]

Taken from the Traditional Schools thread, I am curious if there are any resources out there (dvd, books, clips, etc.) for different approaches to body development exercises. I am familiar with what we do in Hung Gar, as well as some Bagua, Aunkai and Dai Xin Yi, but wish to expand my knowledge of what others practice. Often something another person does opens a door in my own practice with an existing exercise. Anyone care to share?

[alexsuffolk]

if everyone here in an authentic tradition contributed one exercise you could have potentially the most useful thread in the history of this exalted realm....

Need to borrow a vid cam ......

[bailu]

if everyone here in an authentic tradition contributed one exercise you could have potentially the most useful thread in the history of this exalted realm....

We can dream!

I have the clips from the Spec. Cheng dvd - if you think they'd be any good Alex?

[alexsuffolk]

No thanks Bailu, would rather try and get a vid and catch what i am doing now.

[bailu]

Ok, no worries

If I had a couple of days off, I'd volunteer to bring a camera up!

[I am...]

I would be very curious to see Agreed as well, if we get a collection going, it could raise the bar for all both in knowledge and skill.

[TrainingDummy]

I liked Chi Gung Empowerment by Shou-Yu Liang.

It separates medical, spiritual, and martial chi gungs. I don't use much of the specific techniques, but it's an excellent reference and good starting point.

It's hard chi-gungs are rather.... hard, like falling head first into a wall for developing one's head-butt.

[GrahamB]

Here's one of the things I do:

http://wusource.org/content/stand-still-be-fit-youtube

I find simply standing still can be incredibly hard work, but makes you feel great!

[josh]

some clips of tongbei jibengong... mostly working on opening up the shoulders/back and some basic techniques + footwork. these and similar exercises, done with increasing degrees of complexity (i.e., combining techniques, different stepping patterns, etc.) are the majority of what we practice (as opposed to forms).

the first is my teacher and some classmates, the second two are from a different style/line:

http://www.youtube.com/watch?v=1EuujKLEByw
http://www.youtube.com/watch?v=0Ua4VICAsGc
http://www.youtube.com/watch?v=_mO2ufMxUMM

[everything]

I've collected bits and pieces here and there. Yoga and pilates. 5 Tibetans (thanks to Doc Stier and others on RSF). Want to add some hip and kua openers. Stuff from a book called Core Performance. Some stuff from Xingyi Neigong or similar. Arm and leg swings (after complaining about it, then hearing testimonials in favor of on RSF). Stuff from BJJ, or random moves from Ginastica Naturale or Prasara on youtube. Youtube's elasticsteel's demos.

[GrahamB]

Want to add some hip and kua openers.

Got a good one for you - one of the best hip openers I've done:

Stand in eagle stance (hands by sides, legs together, feet point forward in a slight V with heels touching together)



1. Breathe in. Step 90 degrees right with the right foot as if turning into a Dragon stance (bow and arrow stance), except left toes remain pointing forward. Raise the arms to shoulder height.


(like this pic, but arms out to the sides, palm down, not out to the front and back like in a typical Yoga Warrior pose)

2. Breathe out. Bend the right knee a little deeper.

3. Breathe in, Return to position 1.

4. Breathe out. Back to Eagle.

Repeat other side.

Extension: At 2. lift and turn the pelvis until square, thereby bringing both arms in line at shoulder height.

I find that really opens up the hip joint.

[Butterball]

[everything]

Want to add some hip and kua openers.

Got a good one for you - one of the best hip openers I've done:
...

hey thanks a lot! will try it later and report back.

[fuga]

+1

I would also include bridging as another key body development exercise.

-pete

[dragontigerpalm]

some clips of tongbei jibengong... mostly working on opening up the shoulders/back and some basic techniques + footwork. these and similar exercises, done with increasing degrees of complexity (i.e., combining techniques, different stepping patterns, etc.) are the majority of what we practice (as opposed to forms).

the first is my teacher and some classmates, the second two are from a different style/line:

http://www.youtube.com/watch?v=1EuujKLEByw
http://www.youtube.com/watch?v=0Ua4VICAsGc
http://www.youtube.com/watch?v=_mO2ufMxUMM

Good stuff Josh. Thanks for posting.