24-Hour Belly-In Course | 24小时收腹课程

English: Master the 24-Hour Belly-In Method - transform your posture, your presence, and the way the world sees you.
中文: 掌握24小时收腹法 - 不仅塑造身形, 更提升气质, 让世界为你侧目

The 24-Hour Belly-In Course teaches a simple yet powerful discipline: maintaining gentle, continuous abdominal engagement throughout the day.

This is not just an exercise technique, but a habit that reshapes posture, breathing, and physical presence in everyday life.

Besides the benefits described on the Belly-In Method page, students often experience additional improvements over time.

Additional Benefits / 额外好处

• Better sleep quality - falling asleep more easily and naturally / 改善睡眠质量, 更容易自然入睡
• Faster recovery from short daytime naps / 白天小憩也能迅速恢复精力
• Improved mood and emotional stability / 稳定情绪, 缓解压抑感
• Helps reduce and prevent abdominal fat accumulation / 减少并防止腹部脂肪堆积
• Improves posture - allowing the body to stand upright with less effort / 改善体态, 让人更轻松自然地挺直
• Supports singing through better breath control and resonance / 帮助唱歌时更好地控制气息, 增强共鸣
• Supports overall vitality and internal balance / 有助于提升整体精力与身体平衡

In traditional Chinese health philosophy, both men and women possess Yin and Yang energy. Maintaining healthy abdominal engagement supports circulation, metabolism, and overall physical strength.

How the Classes Are Structured / 课程结构

1. Gym Sessions / 室内训练

English: Gym sessions focus on building correct fundamentals: deep breathing, activation of the abdominal muscles (including exercises such as the dead bug), and a wide range of stretching movements. Students are guided to maintain natural breathing while keeping the abdomen gently engaged ("belly-in"). We also include targeted strength training to support pull-ups, along with practicing pull-ups themselves.
中文： 室内训练以建立正确基础为核心：包括深呼吸、腹部肌肉激活（如 dead bug 等动作），以及多种拉伸训练。 学员在练习过程中保持自然呼吸，同时维持轻微收腹状态。 课程还包含针对引体向上的力量训练，以及引体向上练习本身。

2. Outdoor Sessions / 户外训练

English: The same core principles can also be practiced outdoors, allowing students to train in fresh air and natural sunlight. This includes breathing, abdominal engagement, and stretching exercises (excluding weight training and pull-ups).
中文： 同样的核心训练也可在户外进行，让学员在新鲜空气和自然阳光下练习。 包括呼吸训练、收腹控制以及拉伸（不包含负重训练和引体向上）。

3. Real-Life Application Training / 场景训练

English: Students practice applying the Belly-In Method in real-life situations, such as walking around Lafarge Lake or along the Coquitlam Crunch Trail. This step is essential for turning the method into a natural, all-day habit.
中文： 通过场景训练（如在 Lafarge Lake 或 Coquitlam Crunch Trail 行走）， 将收腹方法应用到真实生活中，这是将其转化为全天习惯的重要一步。

Ultimate Goal / 最终目标

English: The ultimate goal is to develop a naturally upright posture - a straight, stable back rather than a bent or collapsed one - while reducing abdominal fat, maintaining height (avoiding gradual compression), and preserving muscle mass.
中文： 最终目标是建立自然挺直的体态 —— 背部稳定而不弯曲 —— 同时减少腹部脂肪， 保持身高（避免逐渐“变矮”），并防止肌肉流失。

Course Structure and Attendance / 课程安排与出勤要求

English: The course includes approximately 20-25 instructor-led sessions, each lasting 1 hour. During each session, students follow cues, demonstrations, and guidance provided by the instructor in order to gradually develop correct breathing, posture, and continuous abdominal engagement habits.
中文： 本课程包含约20-25节由教练带领的训练课，每节课约1小时。 在课程中，学员将在教练的口令、示范与指导下，逐步建立正确的呼吸、体态以及持续收腹的习惯。

English: Students are expected to attend at least two sessions per week. Attending three sessions per week is also encouraged for faster progress and stronger habit formation.
中文： 学员通常每周至少参加两节课。 若时间允许，也鼓励每周参加三节课，以帮助更快建立习惯并取得更好的训练效果。

English: Students are not assigned fixed time slots. Instead, they may freely choose two or three sessions each week based on their personal schedule. Current available class times are regularly updated at: patrickni.ca/course.html#timeslots
中文： 课程不采用固定班次制度。 学员可根据自己的时间安排，每周自由选择两到三节课参加。 最新课程时间会持续更新于： patrickni.ca/course.html#timeslots

Introductory Sessions / 试听课程

English: New students are welcome to join two free introductory sessions before deciding whether to continue. If you choose to proceed, please complete the registration form on this page and submit the course fee.
中文： 欢迎新学员先免费体验两节课程，再决定是否继续参加。 若决定继续，请填写本页面的报名表并支付课程费用。

Course Fee / 课程费用

English: Students who decide to continue will complete the full 20-25 session program. The total course fee is $600 CAD. Payment may be sent via e-transfer to: patrick.ni@redant.ca

Please register only if you intend to participate regularly, as consistent practice is essential for developing the 24-hour belly-in habit.
中文： 决定继续参加课程的学员，将完成完整的20-25节课程训练。 课程总费用为 600加元。 费用可通过 e-transfer 转账至： patrick.ni@redant.ca

请仅在计划认真并持续参与训练的情况下报名，因为规律练习是建立“24小时收腹习惯”的关键。

Community Membership / 学员会员制度

After completing the course, students may become members with a small annual fee of $30.

Members are welcome to occasionally join future classes to refresh techniques and deepen their practice.

The goal is not only a stronger body, but also better posture, greater confidence, and a calm, steady presence in daily life.

Register for the 24-Hour Belly-In Course / 报名24小时收腹课程

Current Course Time Slots / 课程时间

Nakoma Club, Coquitlam, BC, Canada

International Village Mall, Downtown Vancouver, BC, Canada