What are the specific methods of practicing martial arts recorded in ancient books?

Secret recipe of whole body armor washing soup:

Prescription:

Five pieces of frankincense, five pieces of myrrh and five pieces of mulberry branches,

Worried about Dragon and Liver, Yunnan, Sanqi, San Qian and Cattle.

I finally got five dollars, San Qian, and five dollars of Acanthopanax senticosus.

Five yuan for dragon blood, wormwood San Qian,

After three bowls of potions are boiled, add a bowl of white vinegar as medicine, and then grind a bowl of Philippine roots into juice and keep it in a crock, which should be sealed.

This recipe is similar to the External Skill Fighting Tiger Decoction, but it has better effect and can exercise the whole body, so it is called "Golden Body Nail Decoction". After hard work every day, take half a bowl of medicine juice, light a bowl, and wash the limbs and trunk with cotton wool, which can strengthen the body, promote blood circulation, relieve swelling and pain, and strengthen the internal bones.