Gymnastics of the Hyperboreans. Healing vibration. Chapter 1. Introduction to body vibrations and motor body waves (Nikolai Kudryashov, 2011)

Wave gymnastics for deep back muscles

In isometric gymnastics, there are a number of exercises to relax the deep muscles of the back and spine. Their implementation creates a wave of micromovements that are transmitted from vertebra to vertebra, relaxing the deep muscles of the spine. The vibrations of the spine during wave gymnastics can be compared to the sound vibrations of a trembling guitar string, where each micromovement creates a certain overall harmony and helps restore the health of the spine.

Starting position – lying on your back. One hand is placed under the lower back, the second - under the neck to maintain the natural curves of the spine. Instead of arms, you can place small rolls of towels, in which case the arms are extended along the body. The feet are connected together.

Make rocking movements with both feet from side to side. During this, the wave is transmitted to the entire body. Try to relax completely and feel the wave of movement and rocking of the entire spine. Perform the exercise for 30–60 seconds.

Starting position – lying on your back. Place small towel rolls under your lower back and neck to maintain the natural curves of your spine. Both hands are clenched into fists and bent at right angles at the elbow joints.

Perform synchronized swinging movements with two fists from side to side. At this moment, oscillatory movements occur mainly in the cervical and thoracic spine. Perform the exercise for 30–60 seconds.

Starting position - on your back with hands or bolsters placed under your lower back and neck. One leg is bent at the knee joint, the other is extended.

Make a swinging movement with your bent leg from side to side, causing the entire spine to sway. Perform for 30–60 seconds. It is not recommended to perform swinging movements with both legs, as this causes too intense rotational movements in the spine.

Starting position – lying on your back. Place small towel rolls under your lower back and neck to maintain the natural curves of your spine.

Make simultaneous oscillating movements from side to side with both feet and head. These movements can be directed in one direction or in different directions. This exercise causes a wave of vibration flowing through the entire spine - through its cervical, thoracic, lumbar spine - and returns back. Perform the exercise for 30–60 seconds.

Starting position - lying on your back with small bolsters placed under the cervical and lumbar spine. Both hands are clasped in front of the chest. To clasp your hands, turn your hands with your palms facing each other and clasp them with your fingers like hooks.

Begin to perform oscillatory movements with the lock of the hands from side to side. At this moment, the strongest wave-like vibrations of the spine occur. Simultaneously with the oscillations of the arms, the feet and head begin to oscillate in time, that is, the entire spine, as well as the hip and shoulder joints, participate in the wave-like movement. Do this exercise for 30–60 seconds.

Starting position - on your stomach, arms extended along the body, feet joined together and resting your toes on the couch.

Wave gymnastics, unlike other exercises, is not accompanied by muscle tension. On the contrary, the goal of these exercises is to achieve maximum relaxation of the deep back muscles. During wave gymnastics exercises, each vertebra individually performs minimal oscillatory movements, which together make up a wave moving from one vertebra to another.

This movement for 30-60 seconds leads to relaxation of small but very important deep back muscles. These muscles spasm during any pathological process in the spine - a herniated disc, a vertebral fracture, or a banal exacerbation of spinal osteochondrosis. In all these cases, spasm of the deep back muscles is an additional cause of pain. Therefore, wave gymnastics can serve as a real therapeutic tool for relieving chronic and acute spasms of the back muscles.

To achieve complete relaxation, you need to take an anatomically correct position - that is, maintain the natural curves of the spine. To do this, place small cushions under the lumbar and cervical spine. If they are not at hand, you can place your hands under your neck and lower back. While performing the exercise, completely relax your abdominal muscles. Close your eyes - this will enhance relaxation.

Wave gymnastics causes micro-movements of the vertebrae relative to each other. This leads to normalization of the position of the articular surfaces of the vertebrae, the cartilaginous plates of the intervertebral discs, and as a result, pain in the spine decreases. Therefore, these exercises can be performed in case of exacerbation of pain syndromes associated with spinal osteochondrosis. Please remember that these exercises SHOULD NOT BE PERFORMED IN PAIN!

This text is an introductory fragment.

You've probably seen on TV more than once how a person in the lap of nature performs either a dance or exercises. His body moves smoothly, in a certain amplitude, at this time he forgets about everything and moves as his heart tells him. This is wave gymnastics.

How to start practicing? What recommendations do professionals give and what do people who have tried it on themselves say? You will find answers to these and many other questions in today's article.

What is this kind of gymnastics?

These are physical exercises that are aimed at restoring a person’s physical, emotional and mental state. It includes smoothly flowing wave manipulations, thanks to which the muscles begin to function along their entire length.

As a result of such exercises, ligaments, joints and muscles are well developed. This gymnastics is based on the theory of Nikolai Kudryashov.

All wave gymnastics exercises should be smooth, fluid, reminiscent of waves. You can work on any muscle groups. When performed correctly, the exercises work the joints, which is why this type of physical exercise is also called joint wave gymnastics.

A certain amplitude and tempo of movements is reminiscent of yoga. To get the full benefits of gymnastics, it is best to start training with a trainer who will select individual movements, and then you can safely practice on your own.

Jianfei for weight loss. Who did it?

Girls, who did Jianfei breathing exercises?
What were your results (how many kgs were lost in what time, how did you feel, and did the weight return after finishing the exercises)? What is your general impression? P.S: For those who don’t know what it is, you can read more here

Breathing exercises Jianfei

Nastya, just start eating from the plate and the result will be (I checked it myself)

Yes, I don’t eat enough anyway.

It means you need sports, you don’t have enough physical activity.

I didn’t do anything, I tried a bunch of diets and everything else, in the end I started eating less and that’s it))) the other day I got on the scale in 2 weeks, 4 kg gone

how much less can you eat?)) Please write down your approximate diet for the day and how many servings?

I ate a little bit (a saucer) 5 times a day, whatever was in the refrigerator, less fatty, vegetables, porridge, meat, either baked or steamed or boiled flour, no! maximum of a piece of bread a day, I didn’t eat sweets, instead I ate fruits, especially tangerines, grapefruits (I love them!) apples, water, almost 2 liters a day

But if you don’t feel like eating, then you still have to eat 5 times?

do not eat! I sometimes went outside and forgot to eat))

I don’t know about this one, but I try pranayama occasionally. I think the operating principle is the same. However, in pranayama there is no emphasis on losing weight. It’s probably not that effective), but even this should only be done under the supervision of an instructor at first. In addition, it is preceded by physical preparation, which takes quite a long time. Don’t just sit down and start breathing fire from scratch, but first study a lot of literature, what you can and cannot do, and build your diet.

In short, this is not the “easiest” way to lose weight. otherwise he would have been known to everyone for a long time and everyone would have been slender.

Well, here breathing is not difficult... In principle, as in bodyflex classes, an instructor is not at all necessary, because breathing is not difficult, the main thing is to do it correctly... and here, the main thing is to do it correctly. and breathing is calm..

The benefits of such exercises

In the process of performing wave gymnastics, you not only strengthen and heal your body, you harmoniously develop as a person. There is work with the mental and emotional state, with the consciousness of a person. Here are the benefits of wave gymnastics:

All exercises can be learned easily and quickly.
Experts have recognized this method as safe for beginners.
Once the basic movements have been learned, you can continue practicing on your own.
The whole body is kept in good shape.
It turns out to have a psychotherapeutic effect.
Thanks to gymnastics, you can switch your usual pace of life to a more active one.
This practice can be easily combined with other types of gymnastics.
A person's resistance to stress increases.
From classes a person receives vivid aesthetic pleasure.
All internal processes of the body return to normal.
Movements become dynamic, natural, spontaneous, as a result of which a person revives, as if after awakening.

This type of gymnastics also includes a strength complex, in which movements are also performed in a wave-like manner. The same principle is used in hand-to-hand combat, where strength lies not only in the power of the fist, but also in the harmony of all components of the blow: you need to choose the right moment and be able to concentrate.

To achieve this, you must master your own body perfectly. For this purpose, wave gymnastics is used, which develops the plasticity and flexibility of the body.

With the wave system of classes, asymmetrical movements are worked out, when the left and right hands carry out various elements. Thanks to these exercises, coordination and coherence of actions develop. Asymmetrical wave movements force the brain to work in non-standard conditions. Athletes pay special attention to working out the ankle in order to strengthen the blow.

General benefits and techniques

Regular practice of this asana starts the processes of metabolism and weight loss. Strengthens the muscles of the whole body, helps with flat feet, improves coordination.

The classic version has such beneficial effects as improving the circulation of cerebrospinal fluid and blood. More oxygen enters the brain, as the breathing process will occur more intensely.

For women: prevents breast cancer. For men: prevents prostate cancer. Has a positive effect on the knee joints.

Starting position – sit on your toes, connect your heels in weight. Place your fingers on the floor. It is important to keep balance between your toes and hands. As you inhale, your buttocks rise up and your head goes down. The heels are also connected in weight. As you exhale, return to the starting position (15-20 repetitions).

The leg stretch option improves blood circulation in the abdominal area, increases the elasticity of the gluteal muscles and trains the mobility of the knee and hip joints.

Starting position - on all fours, knees spread to the side, emphasis placed on the forearms. Lower your forearms to the floor for 30 seconds. Return to starting position (6-8 repetitions).

The “little frog” exercise is distinguished by its versatility and different ways of performing it. Any person will find his own unique version of the design, which will bring him the most benefit. Important: at first, you should perform the asana with a specialist to avoid possible injuries.

Lesson result

As a result of regular exercises you will get:

General health of the whole body. The joints and spine will become more flexible as their condition improves.
The body will become more alive and relaxed. The practitioner will no longer feel stiffness or tension. Thanks to classes, he will learn to understand and also hear the clues that his body gives, and this is extremely important for obtaining harmony, both external and internal.
The body's metabolic processes improve, resulting in increased strength and energy, and the person takes on the desired shape.
Mental abilities are improved and harmonized as the right and left hemispheres of the brain are synchronized.
The hidden potentials of the human body are revealed.
Vitality increases and healthy energy comes.

Exercises

If you perform at least three exercises from Kudryashov’s wave gymnastics every day, your health and psycho-emotional state will become much better.

Stand up straight, straighten your back, place your feet shoulder-width apart. The feet should be parallel to each other, the knees slightly relaxed and bent. It is important to understand the psychological aspect of this exercise. Imagine that a thin, almost invisible thread stretches from you to the ceiling. You should smoothly lift your head up while pulling this thread. You must complete this exercise at least 10 times. If you do this regularly, you can get perfect posture and forget about back pain.
To perform the next exercise, you need to place your feet shoulder-width apart and straighten up. Inhale - begin to slowly spread your arms to the sides. At the same time, the back arches and the chest leans forward. Then it’s the other way around - the chest goes smoothly inward, the back becomes semicircular, the shoulders stretch forward, the hands are closed in the lock in front. You need to repeat the exercise about 10-12 times.
The legs are pressed as hard as possible to the floor in a standing position. And so you do wave-like movements, moving to the side, back and forth - 10 repetitions in total.

Breathing exercises for weight loss

Chinese practitioners have known about this for centuries and, perhaps, thanks to this, they formed the genetic makeup of lean bodies in their nation. The word “Jianfei”, literally translated as losing fat, suggests using just 3 breathing exercises to quickly lose excess weight:

"Wave"

Lying on your back, bend your legs and place your feet on the floor. One hand on the stomach, the other on the chest. When you exhale, pull in your stomach and straighten your chest; when you inhale, inflate your stomach and lower your chest, as if forming waves with your breath. Breathe usually without acceleration or special depth of breathing with approaches of 40 times. You can perform this exercise while sitting, standing, or walking, but for mastery it is better to start from a lying position.

"Frog"

Sitting on a chair so that your legs form a right angle and your knees are shoulder-width apart, rest your elbows on your legs. Grasp the fist of your left hand with your right and press it to your forehead. Relax as much as possible and close your eyes. Inhale through the nose - hold for 2 seconds - exhale through the mouth (lips with a tube without tension). With inhalation, the stomach fills, with exhalation, it retracts. The sternum is motionless.

"Lotus"

Sit as in pose number 2. Place your palms on your knees in front of your stomach, one on top of the other (women right on left, men vice versa). Straight back, relaxed shoulders, eyes closed and the tip of the tongue touching the roof of the mouth. We breathe in three approaches: 1 – silently, but deeply for 5 minutes; 2- inhale normally, exhale long, also without sound for 5 minutes; 3 – normal breathing, but with concentration on the movement of the abdomen and chest while inhaling and exhaling for 10 minutes.

Circular disturbances, or funnels

This is an important part of wave gymnastics. Imagine a whirlpool that happens in rivers where the current is very strong. In such a place a funnel is formed. Start making wave-like oscillations with your arms, first in front of you, then to the side, and finally behind you.

As you perform wave-like manipulations, your torso should twist slightly. This will be spiral wave gymnastics. When you do the whirlpool behind you, twist your body a little more.

Circles and figure eights during wave gymnastics

First of all, start making a figure eight with your arms, first forward, then back. Make the first circle in front of the body, and the second - behind. Next, form a figure eight with your upper limbs from left to right, swaying in different directions like a wave.

Then do an imaginary figure eight down and up. When your hands go up, make circles above your head, and when down, the circles should be approximately at the level of your abs.

When performing all exercises, your hands should be in a relaxed state, as if they were branches of soft seaweed. Sometimes such exercises are called Solnyshkov’s wave gymnastics. He argued that strength to the arms, as well as the whole body, comes from the earth.

This force is especially felt at the moment of complete relaxation, when the body is attracted to the ground. To direct such force to the right place, you need to make a kind of loop inside yourself, pick up your own body and direct the force in a wave to your upper or lower limbs. This is a psychological exercise that you will begin to succeed after some time.

Today we will look at a Chinese exercise called “jianfei”. If you translate this word into Russian, it means “lose weight.” This exercise will help you lose weight and maintain your natural beauty.

Exercises for weight loss

The complex of this gymnastics consists of three exercises. The first exercise is called “Wave”, the second is called “Frog”, and the third is called “Lotus”. They need to be performed with a loose belt, as well as unbuttoned clothes. The “Wave” exercise will relieve you of hunger, you can no longer eat your daily allowance, but still feel full, and you will not have weakness in the body and dizziness, which happens with conventional diets.

So, the exercises themselves for losing weight.

Wave.

You need to lie on your back and bend your knees at an angle of 90 degrees. Place the palm of your left hand on your chest, and the other hand on your stomach. Now we perform a breathing exercise, helping ourselves a little with our hands. As you inhale, expand your chest and draw in your stomach, and as you inhale, draw in your chest but push out your stomach. This exercise is similar to creating a wave. Breathing should be smooth. If you feel dizzy, you just need to breathe a little slower.

You need to take forty full breaths. Such breathing can be done anywhere: standing on the street, riding a bike or lying on the bed. This exercise should be done for about 6 - 7 days, and then stop and start doing it only when you feel hungry again

Frog.

Sit on a chair so that your thighs and shins form a 90-degree angle. Place your knees shoulder-width apart. Make a fist with your left hand and clasp your fist with your right. The elbows should be on the knees and the head should be on the fist. Smile and try to calm yourself down. Completely relax and calm down. To do this, take a deep breath and exhale slowly. Now think about the most pleasant thing that happened to you in your life. Now prepare your thoughts completely for the breathing exercises. Take a deep breath through your nose and exhale freely through your mouth. Then inhale through your mouth and exhale through your nose. During inhalation, the lower abdomen should swell as if filling with air. As soon as this happens, hold the air there for two to three seconds, and then exhale.

This exercise must be performed extremely carefully to avoid unwanted consequences. Monitor your condition while exhaling. This exercise should be performed for 15 minutes. After this, you should not open your eyes immediately, as dizziness will begin. Open your eyes only 15 - 20 seconds after finishing the exercise.

Lotus.

This exercise is also done while sitting, just like the “Frog” exercise. With your palms facing up, place your hands one on top of the other on your knees. Straighten your back and lower your shoulders. close your eyes and relax. After this, you also need to fully concentrate on the exercise and gather all your thoughts together. at the first stage, breathing should be deep and long. On the second, you should breathe normally, as you always breathe, but at the same time relax your body as much as possible. in the third stage, breathe naturally without paying any attention to anything. At the same time, if extraneous thoughts come into your head, just push them away.

Perform the exercise for 15 minutes.

Wave gymnastics for the spine

It is aimed at working the deep muscles located on the back. Thanks to such manipulations, a wave of vibration movements is created that are transmitted from vertebra to vertebra, as a result of which the deep muscles of the spinal column are healed.

Wave gymnastics by Nikolai Kudryashov is performed in a lying position. Do each exercise for a minute.

Foot movements. Lie on your back, place your left hand under your lower back, the right hand should be located under your neck to maintain the natural curves of the spine. You can use a rolled-up towel instead of your upper limbs. Then the arms should simply be extended along the torso. Bring your feet together and begin to swing them in different directions. The wave will be transmitted to the entire body. You need to completely relax and feel the swing of all parts of the spine.
Waves with your hands. The position is the same as in the previous exercise. Clench your hands into a fist and bend them at an angle of 90 degrees. You begin to make synchronized pumping movements with your fists. You should feel vibrations in the thoracic and cervical spine.
Waves with one leg. You continue to lie down, bend one leg at the knee, and extend the other. You begin to smoothly swing your bent leg in different directions. It is not recommended to pump both legs at once, as this causes too strong vibrations in the parts of the spinal column.
We move our head and feet. You need to make simultaneous movements of your head and feet to the sides. They can be directed in one direction or in different directions.
Waves with hands that are closed into a lock. Clasp your hands in front of your chest like hooks. Perform circular movements with the lock from side to side. With this exercise, the most powerful vibrations of the spine occur.
Wave-like movements from a prone position. Lie on your stomach, stretch your arms along your body, bring your feet together, and place your fingers on the floor. You begin to smoothly swing both feet.

Such wave gymnastics by Nikolai Kudryashov is not accompanied by muscle tension. On the contrary, the main task of the exercises is to relax the deep back muscles as much as possible.

Classes are ideal for older people who have problems with the spine. They can be performed during exacerbation of pain syndrome associated with osteochondrosis. The only thing is that you can’t do exercises through force.

It is important to maintain the natural curves of the spinal column when performing the entire set of exercises. It is ideal to close your eyes and completely relax your abdominal muscles.

Breathing exercises for weight loss

Breathing exercises for weight loss “Jianfei”

It's no secret that the problem of excess weight becomes more and more acute as time goes on. According to statistics, every third woman and every fifth man on the planet is trying to cope with excess weight in one way or another, but few manage to achieve the desired result. Our weight largely depends on how active metabolic processes occur in the body. The lower the metabolism, the slower the metabolic processes proceed, the more toxins accumulate in the body and the fatter the person becomes.

The Chinese nation on our planet is recognized as one of the worst. The “secret” is that every resident of this country is literally taught from birth to manage their internal energy, their body, consciousness, and emotions. People are taught to feel correctly, think correctly and breathe correctly, yes, breathe correctly!

Since time immemorial, wise Chinese have established a connection between breathing and the normalization of metabolic processes, because thanks to the oxygen contained in the air, metabolism accelerates.

Breathing exercises for weight loss “ Jianfei” (which literally means “lose fat” in Russian) is an invaluable gift for people who want to lose excess weight. Even modern medicine has recognized that regularly performing these breathing exercises has an extremely beneficial effect on the body:

The cardiovascular system is strengthened, the oxygen supply to all tissues is improved;

Alternating between different types of breathing is an excellent internal self-massage. As a result, the functioning of all internal organs improves;

The speed of metabolic processes increases, which helps cleanse the body of toxins; as a result, nutrients begin to be better absorbed in the gastrointestinal tract. As a result, the general condition of the body improves, the immune system is strengthened, efficiency increases, and resistance to stress develops.

In addition, the Jianfei breathing exercises dulls the feeling of hunger, which makes fasting days easier and a person can reduce his diet without much effort.

Do this exercise 1 time every 2 days. Your back will stop hurting immediately!

Gymnastics “Jianfei” includes 3 exercises – “Wave”, “Frog” and “Lotus”. By regularly performing these exercises, you can lose about a kilogram within the first two days, and after 2-3 months, weight loss can range from 8 to 12 kg.

“Jianfei” is accessible to everyone and has virtually no contraindications.

Exercises “Wave”, “Frog” and “Lotus” - gymnastics for weight loss “Jianfei”

The basis of the “Jianfei” breathing exercises are three exercises – “Wave”, “Frog” and “Lotus”. They do not require special training or a special suit. The only condition is that the clothes do not hinder movement.

Exercise "Wave"

The “Wave” exercise amazingly reduces the feeling of hunger, which is especially important on fasting days or in the evening hours, when the temptation to snack arises.

The exercise can be performed in any position: lying, sitting, standing, even while walking and cycling, but for beginners it is better to do the “Wave” while lying down. To do this, you need to lie down, bend your knees, placing your feet shoulder-width apart. Place one hand on your stomach, the other on your chest. Take a deep, calm breath, while lifting your chest and drawing in your stomach. As you exhale, the chest retracts and the stomach protrudes. Thus, the “inhale-exhale” cycle seems to create a wave. Your breathing rate should match the rate at which you normally breathe. You need to try to ensure that the range of movement of the chest and abdomen is as wide as possible, but does not cause discomfort. A complete breathing cycle (inhalation-exhalation) is performed at least 40 times. Over time, it is desirable to increase the number of approaches to 60. If dizziness occurs during the exercise, breathing should be slowed down.

Exercise "Frog"

To perform it, you need to sit on a low chair. The height of the chair should be such that the angle between the thigh and lower leg is straight or slightly less. Place your feet shoulder-width apart. Rest your elbows on your knees. Women clench their left hand into a fist and clasp it with their right hand, men, on the contrary, clasp their right hand clenched into a fist with their left hand. Rest your forehead on your fist, close your eyes and try to relax. After taking a deep breath, exhale forcefully, imagining that as you exhale you are getting rid of worries and fatigue. Tune in to the fact that during the exercise your stomach will swell, just like a frog's.

Is it possible to rejuvenate the heart?

So, let's begin. Slowly, calmly inhale through your nose, directing the air into your stomach, hold your breath for a couple or three seconds, take another short breath and exhale slowly through your mouth. When exhaling, the stomach should fall, be relaxed and soft. During this exercise, the chest moves evenly, and the stomach alternately swells and retracts. From the outside, it resembles the breathing of a frozen frog, intently observing what is happening around. The exercise is performed for 15-20 minutes three times a day.

To prevent dizziness, after finishing the exercise, straighten up, sit for a few seconds with your eyes closed, and only then open your eyes and stretch your arms up.

This exercise is not recommended to be performed during the rehabilitation period after abdominal surgery (at least 3 months must pass after surgery) and for women during “critical days.”

Exercise "Lotus"

This exercise is best done in the “Lotus” pose, but since this asana, despite its apparent ease, is difficult for a beginner, as it requires good flexibility of the knee and hip joints, the exercise can be performed sitting cross-legged or simply sitting on on a low chair in a way that is comfortable for you. The back should be straight, the shoulders and chin slightly lowered, the eyes closed, the hands placed on the legs in front of the stomach, palms up. In women, the left palm is on top of the right, in men, on the contrary, the right palm is on top.

This exercise is essentially a meditation and is performed for 20 minutes in 3 stages. The first 5 minutes are the stage of conscious breathing. Try to breathe evenly and deeply, but silently, so that your chest and stomach do not move too noticeably. Listen to your breathing, concentrate on the process.

For the next 5 minutes, loosen your control. Try to inhale as naturally as possible, and exhale long, evenly and silently.

How to cleanse the blood vessels of the brain. Powerful recipes of traditional medicine!

At the final stage (last 10 minutes), try to relax as much as possible, calm down and breathe as usual, enjoying the ease and peace. Like the Frog, it is advisable to perform the Lotus 3 times a day, especially at the stage of intensive weight loss.

As you can see, all the exercises are extremely simple and can be performed anywhere. In addition, additional bonuses from classes will be lightness, cheerfulness and good mood, which I wish you with all my heart.

Reviews

Wave gymnastics classes are becoming increasingly popular not only among older people, but also among young people. Those who have already tried its effect on themselves claim that their well-being has improved, their vitality has improved, and their body has gained lightness and mobility.

Also, according to reviews of wave gymnastics, people have lost pain in their spine and their joints have become more mobile. A huge plus noted by those who practiced is the fact that it can be practiced not only in the gym, but also at home and on the street. Just 10-15 minutes of wave exercises after work help relieve tension and fatigue that have accumulated throughout the day.

Set of exercises

The Chinese gymnastics complex consists of three exercises, by performing which you can achieve your goals.

Exercise "Wave"

It’s best to start health activities with “Wave”. You will have to create a wave with your chest and stomach, lying on the floor. Let's relax. Legs bent at the knees stand firmly on the floor, one hand is pressed to the stomach with the palm of the hand, the other to the chest. As we inhale, we round the chest, while the stomach tenses and “sticks” to the spine. On the exhale, on the contrary, the stomach rounds. The pace of movements is as close as possible to the breathing rate. Inhale completely, movements are fixed for 2-3 seconds. Hands control the process, apply pressure at the right moment.

The “Wave” exercise saves those losing weight from hunger. After gymnastics has been mastered in a lying position, we do it in other poses.

At the initial stage, the exercise is repeated 40 times. Gradually increase the number of repetitions up to 60 times. If during the exercise your health worsens, dizziness or nausea appears, then it is better not to continue. Rest for a while and continue when you feel better.

Exercise "Frog"

Why "frog"? When performing the exercise, the belly is rounded like that of this amphibian, although the pose does not even outwardly resemble the animal. The exercise begins in a sitting position with your legs bent at a right angle. Specially folded hands rest on the elbows on the knees. The palm of one hand is placed on the clenched fist of the other. Women clench their left hand into a fist, men clench their right hand. Now we put our chin on our hands and close our eyes.

The next step is relaxation, calmness, internal liberation from problems. We slowly fill the stomach with air through a deep breath. We hold the air in ourselves for 2-3 seconds, take another breath. Slowly exhale until the end, the stomach should “deflate”. The exercise is performed for 10–15 minutes, 3 times a day. We do the “Frog” exercise not only at home, but also at work, on the bus, in the subway.

“Frog” improves blood circulation, metabolism, trains and strengthens internal organs. It is important to breathe correctly, otherwise the desired effect will not appear.

Exercise "Lotus"

The Lotus pose is familiar to everyone. We sit on the floor with our legs crossed. We place the left palm open on the right (men - right on the left), hands on the legs. We relax, lowering our heads and closing our eyes, tuning in to pleasant and calm thoughts, clearing our minds of negativity; an excited mood will spoil the effect of the exercise. We concentrate on breathing.

At first, breathing is full, even and quiet. It's as if you're not breathing at all. We breathe like this for 5 minutes.
For the next 5 minutes, we breathe as usual, but just as deeply and evenly.
The third stage, which lasts 10 minutes, is characterized by deep, even breathing with a delay in inhalation and exhalation.

All three exercises can be performed one at a time or in combination. Chinese gymnastics is unusual for our consciousness. We are used to purposefully treating sore spots. Jianfei affects the entire body, including physical and spiritual health.

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Back pain: where to start

Back pain is a very collective concept, and there are many different diseases (including internal organs, such as kidneys or heart), one of the symptoms of which is back pain. Therefore, when you first have such complaints, you need to see a doctor so that you can be examined and diagnosed correctly. Most often, this is a neurologist, a traumatologist, or, if the pain is associated with sports, it may be a sports doctor.

When a specialist has looked at you, conducted the necessary examinations and ruled out the possibility of such serious diseases as coronary heart disease, urolithiasis or others, then we can talk about prescribing medication and therapeutic exercises.

Exercise technique

During Chinese breathing exercises, you need to distance yourself from extraneous thoughts. Nothing should distract someone losing weight from the process. Breathing exercises are performed at a slow pace, but methodically. Nuances:

It is important that movements do not cause discomfort or cause pain.
You need to breathe with your stomach, passing a stream of air through your entire body.
Each exercise has a specific focus. For this reason, it is not necessary to complete the entire complex.
Depending on the goal, age, and characteristics of the body, any of the three techniques is chosen for training.

Exercise wave

Breathing practice is designed to relieve those who are losing weight from the feeling of hunger. It is advisable to perform the exercise before eating. The “wave” can be done while lying down, standing or sitting. Before starting class, try to relax. It is important to fully concentrate on performing the exercise correctly. Lying on your back, bend your knees and place your feet straight. Place one palm on your chest and the other on your stomach.

Taking a deep breath, draw in your stomach and slowly lift your chest. Hold your breath for a few seconds and exhale. As you exhale, try to inflate your stomach and, on the contrary, draw in your chest. At first, it is allowed to do the exercise, helping slightly with your hands. During one lesson, it is recommended to perform at least 40 complete breathing cycles (inhale-exhale). In a situation where dizziness occurs during training, it is necessary to slow down the rhythm. The exercise can be repeated three times a day.

After relieving acute pain

When acute pain is relieved, there are many treatment methods to consolidate the result and finally relieve pain - these are physiotherapy, massage, manual therapy, acupuncture and others. But none of them strengthens our muscles and, therefore, is not preventive, that is, preventing the disease from developing again. Only properly selected therapeutic exercises, posture control, work and rest regime will prevent the development of new exacerbations. This requires regular exercise and gradually increasing the load to the required level.

In addition, problems in the spine are most often associated with either excessive mobility or its limitation, and, therefore, different exercises will be needed. Therefore, only a specialist, after conducting the necessary tests and examinations and making a correct diagnosis, will be able to give you comprehensive recommendations on selecting the exercises you need.

The correctness of the exercises is of great importance, so as not to aggravate the problem, and I always advise you to come back two or three times for a second consultation to check the correctness of the exercises and adjust the set of recommended exercises so that the patient develops motor control and develops the correct movement pattern .

abdominal wave exercise

Do you want to remove your tummy?

Or maybe you have been wanting to get rid of constipation for a long time? At the same time, you’re already tired of the medications, you don’t see any effect from them, and in general, you want something simpler and more effective...

The fact is that most of our problems arise due to physical inactivity and poor nutrition. It’s not for nothing that everyone knows the phrase: Movement is life!

Indeed, every organ, every muscle, every cell in our body is in motion, thanks to it the metabolism and functioning of organs is carried out. but if the movement slows down, then all processes are disrupted.

So a person suddenly develops gastritis, ulcers, colitis and other problems. But we are used to running to the doctor and pharmacy instead of immediately adjusting our diet and lifestyle. And everyone knows that the effect of such treatment is small, and more often negative.

It turns out that there is such a visceral gymnastics. That is, gymnastics for the abdomen and internal organs. It helps restore the mobility of organs and their functions, eliminate congestion and spasms, and also cleanse the blood and breathing.

Such gymnastics is based on principles developed in practice by osteopaths, yogis, and kinesiotherapists. Namely, these exercises represent a synthesis of the most effective exercises developed by Moscow osteopath A.E. Smirnov,

Diaphragmatic-visceral gymnastics.

Gymnastics can be performed from a starting position standing or sitting on a chair. If you do it from a standing position, your feet are set shoulder-width apart; from a sitting position, your legs are spread apart, bent at the knee joints, and your feet rest on the floor. The arms are straightened at the elbow joints, resting on the knees (just above the knees). The back is straight, slightly tilted forward.

Stage 1.

Let's take a deep breath. We divide the inhalation into four stages - first the lower abdomen is filled, then the middle part, then the hypochondrium-diaphragm area, then the chest. Having inhaled completely (but not too strongly, so that there is no feeling of “tearing the chest,” strive for comfort), hold your breath for 1-2 seconds. At this moment, try to completely relax, release all muscle tension along the abdominal wall. Straight hands on your knees allow you to hold the spine and chest frame without wasting the muscular effort of the diaphragm on this work.

Stage 2.

Let's exhale completely. As you exhale, your head tilts forward slightly. Exhalation is done in the reverse order, also in four stages - chest, hypochondrium, mid-abdomen, lower abdomen. After exhaling completely, hold your breath for a few seconds.

Stage 3.

While holding your breath, try to make several breathing movements with your full chest, but without air, while relaxing your abdominal muscles. During these pseudo breathing movements, the diaphragm will contract intensely - lower and rise. You will feel its movements - like vibrations of a tightly stretched membrane deep inside in the hypochondrium area. Make 4 breathing movements (without drawing in air, while holding!) with the diaphragm. These movements can be done quite quickly, counting 1-2-3-4 (1 second for each pseudo-breath).

Stage 4.

Continuing to hold your breath as you exhale, make 4 quick jerky contractions of the lower abdomen in an upward direction. Using the abdominal muscles, you first strain the upper, middle and lower abdomen, and then make a strong push up with your lower abdomen. A feeling is created (and it is visually confirmed by the sequence of muscle contractions) that the wave of movement first goes slowly down the front surface of the abdomen from the hypochondrium to the lower edge, and then with a quick internal wave returns upward to the diaphragm.

Repeat the exercise from stage 1 to stage 4. In total, you can do 4-8-16 or more cycles of such diaphragmatic-visceral-osteopathic self-massage.

Don't start right away

doing many cycles is hard on the body. Try to learn the exercises gradually, doing no more than 4 cycles for several days and then slowly increasing their number.

Detailed recommendations for performing exercises.

Be healthy! And remember: being healthy is much easier than it seems!

Recommendations for self-study

Of course, if it is not possible to contact a specialist, you can try performing one or another set of exercises, but you need to remember that all exercises must be performed smoothly, without jerking, and they should not cause pain. If pain occurs while performing an exercise, then you need to stop doing it and not endure the pain.

The need for an examination (including x-rays of the spine) before therapeutic exercises will be determined by your attending physician. If you do not have illness or pain, and you want to do gymnastics as a preventive measure, then a special examination is not required, but it is better if, for example, an instructor at a fitness club shows you and monitors the correct execution of the exercise.

And the main rule is that at the beginning of independent training, try to avoid excess load, sudden movements, exercises with weights and jumping.

There are basic exercises that help strengthen the main muscle groups, but we must remember that you should start doing them gradually, gradually increasing the load, and also that for each age the exercises will differ in the direction of easing the load.

It is important to monitor your heart rate so that during exercise it does not exceed 60-70% of the MHR (maximum heart rate = 220 - age).

Aerobic exercise is especially useful (ellipse, Swedish walking, walking on a treadmill, jogging, exercise bike, swimming), it should be performed 2-3 times a week, in a pulse zone of 60-70% of MHR, 5 minutes - warm-up, 25- 40 minutes - work in the pulse zone, 5 minutes - cool down.

Aerobic exercise improves the functioning of the respiratory and cardiovascular systems, increases tissue capillarization, and has a positive effect on the functioning of the endocrine system.

Depending on age and existing diseases, I would classify as basic exercises those that strengthen the back and abdominal muscles, gluteal muscles, and paravertebral muscles in people over 50 years of age. For younger people, it may be more energy-intensive: burpees, pull-ups, push-ups, planks in all its varieties.

An increase in muscle tissue increases overall metabolism and has a positive effect on well-being and overall activity.

Exercises for weight loss

The easiest

The most basic exercise, which is easy to do at first, is done this way:

We inhale air for 4 counts, hold it for 4 counts, exhale for 4 counts. Repeat 10 times. We perform it three times during the day, preferably in the fresh air.

Now let’s get acquainted with the Chinese breathing exercises Jiangfei, which translated means “lose fat.” This exercise is so useful that it improves metabolism in the body, reduces hunger, regulates blood circulation, and relieves fatigue. Well, losing belly fat, of course, is just around the corner.

"Wave"

The “Wave” breathing exercise is performed before meals, and possibly instead of them, as it helps reduce the feeling of hunger.

Option 1 - performed while sitting on a chair. Place your legs together, bending them at right angles. Straighten your back, relax your muscles. Inhale slowly, hold your breath, and exhale slowly. One cycle requires 60 repetitions.

Option 2 - performed lying down. Bend your knees and place your feet shoulder-width apart. Place one palm on your chest and the other on your stomach. Next, inhale, hold your breath, exhale - do as in the first option.

Do it with pleasure, each time convincing yourself that you are helping to lose weight, improve your body’s health and shape your figure. You can also add some posture exercises at home.

"Frog"

“Frog” is intended to calm the nervous system, at the same time regulates metabolism, and prevents dizziness during dietary nutrition. Sit on a chair, legs bent at right angles, spread shoulder-width apart. With the palm of your right hand, clasp the fist of your left hand. Place your elbows on your knees and your head on your fist. Relax, smile, calm down. Inhale through your nose, tightening your stomach, exhale, relax your stomach. Repeat this exercise several times. Exhale twice, take a slow, long breath, hold your breath, then take another short additional breath and exhale.

Perform 15 minutes a day 3 times, at the end of each repetition cycle, close your eyes, rub your palms, make movements as if washing your face and hands several times. Open your eyes, clench your fists and stretch.