Rougong: The art of flexibility and body training for martial arts

Contents:
Introduction
Chapter 1. Rougong — the training of flexibility
- Part 1 Jianbu Rougong – the exercises, directed on the development of shoulder girdle flexibility
- Part 2 Tuibu Rougong – The development of hip joint flexibility
- Part 3 Yaobu Rougong – The development of loin flexibility
- Part 4 Xiongbeibu Rougong – The development of thoracic spine mobility
- Part 5 Zuhaibu Rougong – The development of ankle mobility
- Part 6 Wanbu Rougong – the development of wrists mobility
Chapter 2. The Soft Qigong
Chapter 3. The Hard Qigong
- Ba Da Jingang gong – “Eight big diamond exercises”
- Jingang Lohan gong – “Exercises of diamond arhat”
Chapter 4. Special exercises
- Zhuangong - “the art of the pile”
- Pigong
- Jigong
- Tumbling and falling
Appendix 1. The Fourteen Maridians
Appendix 2. The Body Points
Appendix 3. The Most Important Points
Appendix 4. Dantians
Appendix 5. Outposts