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    Fu Hu Gong

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    dwt22
    This document describes several Fu hu Gong techniques: Caterpillar, Alligator, Twisting Snake, Lying Snake, Leaping Frog, Jumping Frog, Water Skipper, Lizard, Tiger Stretch/Tiger Pushups, and Crane dips. The techniques involve movements like advancing on fists and forearms, twisting the body from side to side, rolling the shoulders, leaping and landing on forearms, jumping with all four limbs simultaneously, circling a spinning leg, withdrawing the body from side to side, stretching the spine, and dipping with one leg extended.

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    Fu Hu Gong

    Uploaded by

    dwt22
    18 views2 pages
    This document describes several Fu hu Gong techniques: Caterpillar, Alligator, Twisting Snake, Lying Snake, Leaping Frog, Jumping Frog, Water Skipper, Lizard, Tiger Stretch/Tiger Pushups, and Crane dips. The techniques involve movements like advancing on fists and forearms, twisting the body from side to side, rolling the shoulders, leaping and landing on forearms, jumping with all four limbs simultaneously, circling a spinning leg, withdrawing the body from side to side, stretching the spine, and dipping with one leg extended.

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    Fu hu Gong

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    This document describes several Fu hu Gong techniques: Caterpillar, Alligator, Twisting Snake, Lying Snake, Leaping Frog, Jumping Frog, Water Skipper, Lizard, Tiger Stretch/Tiger Pushups, and Crane dips. The techniques involve movements like advancing on fists and forearms, twisting the body from side to side, rolling the shoulders, leaping and landing on forearms, jumping with all four limbs simultaneously, circling a spinning leg, withdrawing the body from side to side, stretching the spine, and dipping with one leg extended.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    18 views2 pages

    Fu Hu Gong

    Uploaded by

    dwt22
    This document describes several Fu hu Gong techniques: Caterpillar, Alligator, Twisting Snake, Lying Snake, Leaping Frog, Jumping Frog, Water Skipper, Lizard, Tiger Stretch/Tiger Pushups, and Crane dips. The techniques involve movements like advancing on fists and forearms, twisting the body from side to side, rolling the shoulders, leaping and landing on forearms, jumping with all four limbs simultaneously, circling a spinning leg, withdrawing the body from side to side, stretching the spine, and dipping with one leg extended.

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    of 2

    Fu hu Gong:

    Caterpillar: from standing, break fall to forearms; like a jackhammer, alternate between
    fists and forearms while advancing and staying on toes

    Alligator (or Walk the Dog): from standing, break fall to forearms; hands in vertical fist,
    body parallel with ground; weight supported on toes and fists only; keep body at same
    level--just a few inches above ground; advance right hand/right foot, left hand/left foot,
    and so on; working the rib cage one side at a time

    Twisting Snake: rear breakfall with forearms--turn to one side, hands together and down
    by lap-pike toes to fingers by lifting hips off of floor (weight is supported on the side of
    the shoulder), let hips drop then do a full circle open then closed as the body rotates to
    other side; this is like a sidewinder--body twists but direction of travel remains linear

    Lying Snake: rock and roll; create space for the shoulder to roll, one at a time, pulling the
    back down the floor with the muscles of the ribcage and upper back; feet drag and there
    is no pushing or pulling with feet or elbows or hands, all the work is done by pulling

    Leaping frog: squat down to prayer position on balls of feet; hands pressed together to
    keep the knife edge and the forearms solid for impact;
    leap forward and land on knife edge/forearms first, with lower body lagging slightly
    behind---impact on shins-instep tucked (top of foot hits and tucks under butt) ; this
    visually is like a tiger catching a lamb--upper body followed by lower in a wave; spring
    back on toes w/out use of hands (beginners can first place hands down before springing
    back onto toes)

    Jumping Frog: All 4 limbs contacts at same time; leave the ground and land on the
    ground all 4 simultaneouly;
    palms-fingers turned into each other to open the scapula and emphasize extra point
    between shoulders, feet are wide and weight is centered directly under
    sternum/midsection;
    load the spring by bending the arms and legs a little, drawing into the ground;
    explode vigorously up by pressing all 4 into the ground, most of the power will be issued
    by the pelvis

    Water Skipper: like the break dancing move; leg out to side to start, it circles
    continuously as the hands move around the spinning leg; use fists or fingertips and move
    forward with each; I have modified to include all directions and spinning as advancing or
    retreating; also much like the "Thomas Flair" gymnastic move

    Lizard: 2-person; partner holds ABOVE knees (to stay close to your center); the lizard
    sets the pace and the partner follows, stabilizing;
    you advance by withdrawing one side of your body--your fist follows with the turn and as
    you turn your body back to start position/center, the heavy hand drops the fist into and
    through the ground; alternate sides in a walking fashion; like a wheelbarrel except you
    are not crawling, your doing a bow and arrow movement

    Tiger Stretch/Tiger Pushups: like a divebomber pushup with some modifications; feet
    stay flat and wider and works the groin and lower body more; main cat stretch to extend
    and flex the entire spine; lead with the eyes

    Crane dips: one leg outstretched grab foot with same side hand. Extend other side hand
    out to side palm out. Dip down on one leg then raise up. Same as pistol.

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