Like the previous exercise in this series, for this episode we take another fundamental Baguazhang movement/posture and apply dynamic tension to it in order to build muscle and tendon. This posture is called “White Ape Offers Fruit.” Normally in internal arts, the arms are of less concern and the focus is on building the torso and internal strength. Though this series is about building functional strength in the whole body, so the arms cannot be neglected.

The purpose of dynamic tension training is to create resistance in movement for the development of strength and to develop tendons. When training with weights, we are giving ourselves resistance to work with in the amount equal to the weight of the object. With dynamic tension training, the weight we are using is the antithesis muscles.

For example, the triceps and biceps are antithesis muscles to each other. The triceps extend the arms while the biceps contract. This motion which uses extension and rotation uses the shoulder and the triceps. By tensing the whole arm as we move, we are using the bicep’s strength to counter the triceps, and the shoulder muscle which can rotate both directions will create resistance in the rotation. So the resistance in this motion is equal to how strong those muscles are.

This movement not only contains extension, but rotation as well. When starting, start with the elbows pointed relatively sideways. As you extend, rotate the arms until they point downward and the forearms squeeze together, almost touching. Try to time it so that the rotation and extension stop at the same time.

When you reach the end of the motion, try to stretch further a slight bit. The stretch should pull the hands and fingertips backward while extending the palms forward. This stretch will also reach and stretch through the upper back in the shoulder blades. It should feel as if the spine pulls backward and the scapula are pulled slightly, horizontally as if pulling them apart. Done correctly, you should feel the stretch from the fingertips on one palm, through the arms, across the back, down the other arm and through the fingers on the other palm. It should not feel like stretching two arms and a back, it should feel like stretching a band connecting all three as one part of the body.

The stretching at the end of the motion is meant to be like a power stretch and its purpose is to strengthen the tendons.
Try to avoid hunching the shoulders through this exercise.

Start with around ten repetitions and work yourself up to 20 if you can. Tense as much as you can handle. Not so much that you cause injury. It should be an uncomfortable exercise, not a painful one.
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