Tip 1: Respiratory gymnastics: Down with excess weight

Sport and Fitness

Tip 1: Respiratory gymnastics: Down with excess weight

In the fight for the slender figure the most effectiveMethods are considered sports and diet. But not everyone can use these methods because of their health condition, or elementary laziness. For such people there is an alternative.

It lies in the practice of respiratory gymnastics. Some believe that this is a light-minded approach to weight loss, but many studies have been carried out to prove the effectiveness of this kind of gymnastics. The processes of losing weight are directly related to the saturation of the body with oxygen. It is the oxidation processes in the body that can lead to active metabolism. Unfortunately, the environmental situation has led to the fact that most of the world's population uses shallow breathing, which is inadequate.

Effective breathing exercises for weight loss

There are many real examples thatillustrate how you can reduce body weight, doing respiratory gymnastics for only a quarter of an hour. In addition, this gymnastics improves the general condition of the body. The advantages of proper breathing in the processes of weight loss are obvious:

- food is better digested;

- the reflexes responsible for the excitement of appetite are dulled;

- immunity is strengthened;

- Fat is split;

- there is a rush of energy;

- the nervous system comes into balance.

Abundant intake of oxygen into the bodyaccelerates the processes of processing food that enters the body into energy. Acceleration of energy metabolism contributes to a faster and more efficient burning of calories. Fatty tissues are very prone to oxidation, so proper breathing is the guarantee of a slim figure.

Another undoubted advantage is thatRespiratory gymnastics for weight loss helps the body to cleanse from harmful toxins and carcinogens. The correct breathing technique is able to relieve stress, and in fact they induce many to constant snacking.

What is the secret of breathing exercises for losing weight?

Any technique of respiratory gymnastics is based ondiaphragmatic breathing. In comparison with the usual breathing, it is deeper. This breathing increases the flow of blood to vital organs and tissues and saturates the body with oxygen. The main result of training is youth, vivacity, beauty and freshness of the body. In our time, you can learn the basics of respiratory gymnastics not only independently, but also under the guidance of experienced coaches. Deep and calm breathing is used, in all kinds of oriental practices, beginning from yoga and qigong, ending with Slavic and Taoist practices.

Example of diaphragmatic breathing

In respiration there are 4 phases, which are distinguishable inhealthy person, in complete tranquility. The inhalation phase (inhalation), the delay at the height of inspiration, because without pauses you get accelerated breathing, exhalation (exhalation) and a delay at the exhalation height. The thorax does not rise at inspiration, and on a turn with a relaxation it falls downwards, the relaxed stomach moves forward a little, carrying out massage of all internal bodies. On exhalation, do not try to draw the stomach back, when the lungs contract, the abdominal cavity will return to its place again.

Just 15 minutes a day will allow you to achieve visible results.

Tip 2: How to do respiratory gymnastics Strelnikova

Technique Strelnikova - breathing exercises -is used not only by actors. The systematic implementation of these exercises is the prevention of cold and other diseases of the respiratory system, and also positively affects the eyesight.

You will need

- Comfortable clothes and shoes;
- place for classes.

Instructions

Each exercise is ideally done"Strelnikov hundred" - 96 times. However, in the first lesson, start at sixteen, and after learning the methodology, go to 32 repetitions. Carry out the complex every morning and, if possible, in the evenings. The stance for each exercise is the simplest - the legs are shoulder-width apart, the body is relaxed. The essence of each exercise is a certain breath. Inhale sharply through the nose, and exhale through the mouth. And, this alternation is carried out quickly enough.

The first exercise - the slopes of the head to the shoulders, the neckrelaxed. Incline to the shoulder with an inspiration through the nose, then, in the direct position of the head, exhale. This is counted at a time. And so, alternating the slopes of the head to the left and right shoulder, perform the exercise the selected number of times. If you have a slight headache, do not panic, this is a normal reaction, meaning that you are doing everything right.

"Small pendulum" - head inclinations forward and backward. When tilting forward, take a sharp breath through the nose, with the head position straight - exhale through the mouth. Bending your head back, take a sharp breath again and, returning it to the starting position, exhale. Then perform the exercise "Kitty". Hands bend in the elbows in front of you. With the body turning to the left, grabbing fingers, gently squat and breathe in through your nose at the same time. Then turn the body into its original position, straighten your legs and exhale with a flick of the fingers. In the same way, turn right and straighten the housing again.

After the "Kitty", perform a cascade of exercises,Imitating a step. First, take steps with the knees raised to the level of the belt (with the knee bent - inhaling, when returning the foot to its starting position - exhalation). Then carry out the steps in place with the leg overturned backwards. Each overlap - a sharp breath, legs in the starting position - exhalation.

"The big pendulum" is the final exercise. With the body tilted forward and with relaxed arms, take a sharp breath through the nose, while the neck should be as relaxed as possible. Then straighten up and exhale. Further, if the body is tilted back, reduce your hands with a "scissors" around the chest, place the brush on your shoulders and inhale again. After again, take the vertical position and exhale. Exercise with open eyes to avoid losing balance.

Tip 3: Breathing exercises of yogis

Yoga in the narrow sense of words is one of the mainPhilosophical schools of Hinduism. In fact, it is a combination of physical, spiritual and psychological practices. Due to the effectiveness of yoga, even a shallow immersion in these practices can significantly improve the quality of life.

One of the key moments in yoga classes -correct breathing. Without it, yoga turns into a complex of physical exercises, quite dangerous in case of improper execution. It is the breathing that needs to be given maximum attention at first. It should be noted that if you do not have time for a full-time lesson, you can replace it only with breathing exercises, which can be performed during the day in free minutes. Breathing exercises promote the development of respiratory muscles, expand the chest, activate the metabolism and, if performed regularly, can cure some diseases associated with metabolic disorders, such as, for example, oxalaturia, overweight or atherosclerosis.

The word "yoga" comes from the Sanskrit word "yodj" or "yuj," which means "harness," "union," "restraint."

Medical restrictions for beginner yogis

Before you start breathingexercise, make sure that you do not have the following health problems: - organic heart lesions - craniocerebral trauma and their consequences - brain inflammation and its consequences - blood diseases (thrombosis, leukemia, thrombophlebitis, disturbed acid-base balance) - Increased intracranial pressure - Defects of the diaphragm - Inflammation of the lungs - Acute inflammation of internal organs. Breathing exercises can not be performed after the thoracic and cavitary operations, at least until the moment of adhesion disappearance, and also in emya acute neurotic states and vascular dystonia. Do not practice yoga with extreme fatigue, high fever, during profuse and painful periods and overheating. Pregnant women before the second month of pregnancy, these exercises are also contraindicated.

The basic breathing techniques of yogis

Cleansing breath This is a basic exercise,Which is performed to purify the respiratory tract or, if necessary, restore the beaten rhythm of respiration. Stand upright, arms lowered along the trunk, legs about the width of the shoulders. Collect as much air as possible into the lungs. Without holding his breath, gradually, with sharp jerks, exhale, stretching his lips in the likeness of a smile. Do not inflate your cheeks. The body during exhalation should be as tight as possible - the palms are compressed into fists, the legs are straightened, the body is matched. Repeat the cycle until the breath is completely restored. Stand upright. Inhale as deeply as possible, feel how the lungs straighten out. Hold your breath for as long as possible. Open your mouth and resiliently, exhale with pressure. Perform a "cleansing breath". In yogic practice, it is believed that holding the breath helps the whole body - from the digestive organs to the nervous system. Regular execution is able to completely transform the body, make it healthy. Yogis consider treatment delayed breathing a panacea. Activation of the lungs1. Stand up straight with your arms down. Take a very deep and slow breath. When there is a feeling of overflow of the lungs, hold your breath and start gently knocking on the chest with your open palms. 4. On a long exhalation pat on the chest with your fingertips. 5. Perform "cleansing breathing." This is a very effective technique for activating oxygen scavenging cells, however, it should be performed very carefully. At the first signs of dizziness, you must immediately finish the exercise and relax. Exercise to improve blood circulation1. Stand upright. Take a very deep breath and hold your breath. A little lean forward, taking in both hands a cane or a gymnastic stick for the ends. 4. Gradually squeeze the stick stronger and stronger. Slowly straighten, breathing out the air, reduce the compression force of the stick. 6. Repeat the exercise several times. Perform the "cleansing breath." This exercise with regular exercise acts as a treatment for hypo- and hypertension, improves blood circulation and tones the body. It can be performed with an imaginary stick - presenting it to yourself and putting the force into an imaginary contraction.

For the first time, yoga is mentioned in the Rig-Veda, an Indo-Iranian monument of Indian literature, which is estimated to be from three to almost four thousand years old.

Yoga is truly a unique phenomenon. Even the respiratory component of it strongly affects the body and changes it. If you add to the breathing regular performance of even the most simple asanas, the effect can turn out to be phenomenal.