iron shirt 1 preparatory practice

Michael Winn offered simplified version of iron shirt.
It is internal approach.
Forcing it can cause damage. So does external way.

There is also external healing chi kung.
In such approach iron shirt beginning practice would be very simple:
1.put you palms on kidneys or one layer away from kidneys,
2.palm the kidneys: feed the kidneys with chi, project chi from hands into kidneys.

(then various emotions, feelings, visions, refined intents can be added)
(then vent with kidney sound)

Applications:
1.with skill in kidney sound, iron shirt 1 is reverse kidney sound
2.in heaven and earth chi kung, in small circilation project/guide chi from bubling well point to perrineun to kidneys, in end position hands palming the kindneys (feeding the kidney while palms covering the kidneys (touching or almost touching))
(only when hands will guide chi in noncantact way will forming a fist directly do it and then also internal Chia iron shirt will cause no physical tension)
3.sit, palm the kidneys, with (or without) small perineum press (like bean)