Work on one unclear transition, then connect it to the steps before and after it. Use a full follow-along once you recognise the main changes. Record what you practised and what to check next, rather than judging progress by sensations.
Return to the transition you actually forgot
Replace “I cannot do Part 1” with a question you can locate. Which way do the palms face above the head in step 4? How do the backs of the hands come together in step 5? What follows lowering the arms to shoulder height in step 7?
Watch the step before and after the unclear point. A still image shows a position but may not explain how to enter it. Find the number in the Part 1 guide, then compare the matching continuous demonstration.
When is a complete follow-along useful?
A full sequence is easier to follow once you recognise each part’s starting position, side changes, and main transitions. It connects material you have learnt; it does not replace step-by-step explanation.
If you repeatedly lose your place at the same point, return to that short section. For example, review the Part 2 sequence behind the back—palms together, lift, separate, press down—instead of guessing to keep up with the playback bar.
A useful note has three parts
- Location: the part and step numbers.
- What became clear: for example, palms facing up versus backs of hands together.
- Next question: for example, how the hands return to the abdomen.
“Watched Part 1, steps 4–6; palm directions are clearer; next, review steps 7–9.” That is a learning note. If you also practised, record the movements and time separately. You do not need a special feeling to make the session count.
Repetitions, minutes, and practice days measure different things
In some parts, one repetition includes both sides. In Part 8, a section contains five heel raises and lowers. Always name the part and counting unit; do not count every numbered step as a repetition.
Start with a short learning session you can return to regularly. Video length is not a personal exercise prescription: replaying an explanation is learning time, while doing the movement is practice time. Check the teaching instructions and your own circumstances before choosing an amount.
First Chi’s 100-day foundation records cumulative practice days for the same practice. Several sessions in one day count as one practice day, and a break does not reset the total. The record shows consistency, not proof of correct technique or a promised health result.
Try the three-step example
The homepage Part 1 example shows arms extending down, rising sideways, and turning into upright palms. Move back a step to compare the palm directions. This website example demonstrates the teaching format; it does not play a full video or save practice.
A complete routine also includes preparation, transitions between parts, and closing. Use the home-practice checklist before setting up your next session.
References and sources
- Mi Jing Zi: Babu Jingang Gong, numbered steps and instructions
Editorial reference scan of Babu Jingang Gong (Chinese title transliterated), credited to Mi Jing Zi: 147 scanned pages, without a text layer. Introduction: printed pages 4–5; preparation: 6–9; Part 1: 13–21. PDF page numbers are 13 higher in these ranges. No public original, publisher, year, edition, or ISBN has been verified for this copy. This link identifies the copy and its pages; it is not an original-file download or clinical evidence.
- Illustrated Babu Jingang Gong: Zhang Zhishun demonstration, 33 pages
Editorial reference scan of Tujie Babu Jingang Gong (Chinese title transliterated), crediting Zhang Zhishun as demonstrator: 33 pages. Preparation: page 2; parts: pages 3–32; closing: page 33. No public original, editor, or publication details have been verified, including its status as an official companion to the manual. This link is a copy-identification note, not an original-file download.
