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- Herausgeber: Books on Demand
- Kategorie: Lebensstil
- Sprache: Englisch
- Veröffentlichungsjahr: 2020
What is the secret to this modest movement, which begins so effortlessly and then evolves into such a formidable force? Your first steps on the path toward finding an answer to this question are taken during the course of this book. AniMotion is so much more than just another fitness program. On the contrary, it involves familiar characteristics of the four animals bear, crane, tiger and snake to uncover unforeseen potential. These exercises combine the actuation of movements practiced in both Eastern and Western cultures. Increased levels of fitness, weight loss or more eye-catching figure? Almost certainly. Yet AniMotion does not conform to the established ideals of a typical fitness program. Rather, these four animals accompany us on a challenging journey to find meaning in age old questions, to reveal untapped awareness and maybe even to develop new skills. AniMotion is a discipline for both body and soul and is an ideal starting point towards self-knowledge and personal responsibility. Or alternatively, it will just turn out to be a whole lot of fun. It´s a promise!
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ABOUT THE AUTHOR:
Gertrud Schröder - Long Ping from Freiburg, Germany is a practitioner of both internal and external martial arts (Taiji, Qigong, Kung Fu) with 37 years experience. In addition to writing books, she also works as a voice coach and language trainer.
Over many years, Gertrud has worked for educational institutions and has developed effective, body-oriented concepts designed to interpret and stabilize both internal and external processes. Her seminars in the Zen monastery in France have been held annually since 1990.
Gertrud’s services as a seminar host and speaker are in great demand, both nationally and internationally.
FRIEDLICHERDRACHE.DE
LIST OF CONTENTS
ANIMOTION
TRAINING IN GENERAL
BASIC STANCES
WARM-UP EXERCISES
Stabilization and grounding
Centering
Upright and relaxed posture
Swinging out to the sides
Loosening the joints
BREATHING EXERCISES
STRUCTURING THE WORKOUT
ANIMATED BEAR CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE BEAR
Level 1: Energizing
Level 2: Strength
Level 3: Power
Level 4: Combinations
ANIMATED CRANE CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE CRANE
Level 1: Swaying
Level 2: Balance
Level 3: Flight
Level 4: Combinations
ANIMATED TIGER CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE TIGER
Level 1: Power
Level 2:Pouncing
Level 3: Momentum
Level 4:Combinations
ANIMATED SNAKE CHARACTERISTICS
EXERCISES ASSOCIATED WITH THE SNAKE
Level 1: Suppleness
Level 2: Stretching
Level 3: Undulating
Level 4: Combinations
ACKNOWLEDGEMENTS
DIGITAL MEDIA
BOOKS
SHOP
IMPRINT
ANIMOTION®
POWER- AND FITNESS WORKOUT
This guide is an introduction to a power and fitness workout designed to develop and train the body on every level. It is an invitation open to anyone, regardless of age.
AniMotion® is a combination of Asian and Western arts of movement and centers around the LoPi System devised by Gertrud Schröder (Long Ping). This system incorporates the symbols and forms of the animals bear, crane, tiger and snake to train every part of the body.
Each animal form characterized in the guide relays its own animation: The bear represents strength and resilience. The qualities of the bear are combined with the balance and effortlessness of the crane. These are then merged with the power of the tiger. The snake represents maneuverability and stretching.
Training is oriented around the individual requirements of the practitioner. The movements are executed with faster and slower speeds alternately, thus calmly and dynamically in accordance with the principle of Yin and Yang. Individual exercises are specifically designed to be compatible with all others. It is therefore possible to devise your own combinations (freestyle) once the basic principles have been perfected.
AniMotion hones stability, upright posture, poise and mobility, thus providing you with the basic principles required to overcome the challenges of everyday life.
WHERE?
This power and fitness concept can be easily applied anywhere: at home, outdoors and even during brief breaks at work.
HOW?
All exercises can be performed with varying intensities depending on the needs of the individual training program. They are ideally suited for training as an individual or for larger groups.
WHAT?
Tutelage for the exercises with accompanying photos and illustrations is provided in the book, or can be accessed directly online on your smartphone using the QR-Code provided. Alternatively, simply visit my channel on YouTube (Friedlicher Drache).
Individual fitness targets can be raised by adapting the respective intensity. Each animal form encompasses 4 different exercises with 3 levels of difficulty. Level 4 is freestyle (combinations).
Please note:
All exercises are based on many years of experience and have been meticulously devised. It is therefore recommended that you first consult your local GP in order to identify any potential physical or psychological limitations. Any form of training presupposes a willingness to accept personal responsibility as a matter of course. More in-depth tuition with an experienced instructor is advised. This guide is intended solely as encouragement and therefore no liability will be accepted in this regard.
TRAINING IN GENERAL
APPLICABLE FOR ALL EXERCISES
Perceptible results of the training can be achieved with a program of just 10 minutes practiced 2 or 3 times a week.
BASIC POSITION
Feet positioned hip width apart
Knees are pointing straight ahead and are slightly bent
Tense the abdominal muscles
Tailbone is lowered a little (pelvis leaning slightly forward)
Allow the shoulder blades to drop loosely
Relax the shoulders
Spine and sternum are straight
Stretch the cervical vertebrae
Lower jaw is relaxed with the chin slightly tucked in
BREATHING
Breathing is calm and uniform
Breathe out when performing the movement
Ensure that the training area is ventilated regularly
