Found mainly in the Shaolin White Crane style of kung fu this hard qi gong technique is used to learn how to generate
power begining from the abdomen, increasing at The Gate of the Shoulders
and moving down the arm to the hand. You can inhale or exhale to the first part of the movement, and the best practice
is to train this exercise both ways. Each movement should be done for 10 - 20 repetitions. In the second exercise you should
concentrate on the opening and closing of The Gate of the Shoulders
and the arms should feel as if they are rising on their own when you get it right.