HE PRECIOUS SET OF MONKS' ISOMETRIC The “Black Monk’ Demonstrates How To Maintain Strength & Well-Being BACK = BUTTOCKS - BACK OF LEGS BALANCE on elbows & heels & — STOP - READ THIS FIRST exercises in which the muscles are prevented from contracting by a ‘object (or ‘another muscle), SHOULDERS - BACK LIE ON back with arms out - Palms up - Press down hard, ‘WARM UP by other moderate activity for a few minutes NOTE: NUMBERS 3 4&4 ere 5 Soasenee are each done in 3 posi. set. a lms ‘@ SETS: Each position ‘@ PRESS pal is assumed & tensed Bite together (at 2 times for children - chest level) har< 3 times for women - 4 times for men. BREATHING: As B, Cetc,) & also with- out the usual interven- f slowly thru the mouth @ LIE ON front with arms ~ As you relax the @ HOOK fingers ae nose Rest for com tegeihan Press down hard. Fr. Pn aero ele () shown - Pull hard. before the next set (unless you are alter- nating the sets -e.9. to left then toright etc), @ TIMING of each tensing of the muscles (Lexhalation thru S| one bent arm p ‘the mouth) is ideally - vralm up (to side) - Position Pushknees 7,9, 11, 13 or 15 secs EBON ae len i war Wy for girls/women - & Ei down) pressing har De 8,10, 12, 14 or 16THE PRECIOUS SET OF MONKS' ISOMETRICS The “Black Monk" Demonstrates How To Maintain Strength & Well-Being In Restrictive Situations BACK OF UPPER ARMS - CHEST away fi body - ‘swap. ‘@ PRESS one hand (fist) into the other (palm): oR” PRESS rom body - "L" press into Be SHOULDERS - OUTER FOREARMS - UPPER BACK - CHEST @PUT forearms (with clenched fists) behind a ARMS - Hants t FINGER ‘GRIP both forearms (or legs) - Squeeze very hard. REARMS - HANDS - STS — FINGERS UF Ag Xt 1 @ INTERLINK fingers - Twist in opposite ways - Then swap. MY ‘© FORCE LEVEL is RS - HANDS - FOREARI naturally varied according to each individuals current status (& progress) by ‘that person themselves ~ It should (after one di initiation) be at your maximum strength - level - However_use | of one hand - Apply force in/out e first (& last) 2 ‘seconds of each FRONT OF NECK - ACU. POINTS Be SWITH rigid (& fo increase & de~ (to g hooked) fingers & from that maximum). Labi ob (4 thumbs) - Press @ ROTATION: For cy back - Hard. everyday use it is } ANAS, . recommended that & | ALN Y you either ~ a) J ) concentrate BACK OF NECK - UPPI nly according to SN BACK-ACU POINTS your needs & perform es @ WITH rigid (& ‘them 6 days/week or - cf \ hooked) fingers (& b) Start at exercise thumbs) - Press #1 A o2-on-sonseci= | q (| \ back of head tnfil cireum= Ne ip Hanges dictate pe ord (20) stopping - Then start ) the next day where you stopped off. @ NUTRITION: For i i strength & long life - hooked) finge A. gimple yin/yang BBL Press side of head balanced diet of Secreta ss about 65% whole . grains - 25% cooked vegetables - 10% low fat animal protein - 5% other (incl. fruit) is most recommended. e@ HISTORY: This © a rigid fingers system is reputed to (Ayo back of head - & hee! originate from ancient $s China (about 150 BC) - imprisoned ina tiny stone cell (& fed only rice) - They eventually | NOTE: CALF MUSCLES are escaped by applying” | difficult to exercise iso- nerve pressure on metrically - The 4 monks ie their guards thru the | reputedly performed "Calf / (J bars of the door. Raises” from a semi “squat, en position” (roof only 53 ins high) - But you can do them standing up. T 7