Proper breathing for weight loss. Principles of work of respiratory gymnastics
Do you know what is the connection between proper breathing and a slim figure? It turns out that when inhaling and exhaling, it is with the help of the diaphragm and the abdominal wall that the internal organs are massaged, which helps to lose weight and maintain a slim figure. Breath holding is of great importance.
Usually they hold their breath for 30-60 seconds, and with the degree of fitness, you can increase it to 2 minutes or longer. The depth and frequency of breathing are techniques for massaging the internal organs. For example, a smooth deep breath with a breath hold for 1-2 seconds and a smooth exhalation normalize the activity of internal organs. And a deep breath and holding the breath for up to 10 seconds or longer, followed by a tense and jerky exhalation, improves their function. Fat cells burn when they receive oxygen.
Breathing exercises for weight loss - exercise FULL BREATHING- This is the most common controlled breathing, which is performed in the morning and afternoon at a normal pace. Starting position with full breathing: lying, sitting or standing - as you like. At first, exhale slowly but with force, while drawing the abdominal wall inward. Then, slowly inhale through the nose: at the same time, first stick out the abdominal wall, then expand the lower ribs, raise the chest and at the same time expand the upper ribs. At the end of inhalation, when the lungs are filled with air, the stomach is slightly drawn in, creating support for the lungs filled with air. Hold your breath for 1-2 seconds - and start exhaling through your nose by pulling your stomach inward, and keep your chest slightly raised and straightened. Then you need to gradually relax the stomach, compress the ribs and lower the shoulders. As the lungs are freed from air, the chest and abdomen are lowered, and the abdominal wall is drawn in.
This exercise is performed at first 3 times, and gradually can be increased up to 20 times. Inhalation and exhalation are performed calmly, without the participation of muscles.
After a full breath, dizziness, slight weakness, and an unpleasant burning sensation behind the sternum sometimes appear. The reason is irregular training.
Special exercises are offered for mastering the full breathing technique, which will help you work it out in stages. Each exercise includes a massage of the internal organs and promotes weight loss.
Breathing exercises for weight loss - LOWER BREATHING exercise or belly breathing:
Starting position during lower breathing: lying, sitting or standing, as it suits you. Relax all muscles. Place one hand on your stomach and the other on your chest. Make a slow but strong exhalation, while pulling the abdominal wall inward. Then slowly inhale through the nose - while the diaphragm relaxes, the abdominal wall protrudes outward, and the lower part of the lungs is filled with air.
When exhaling, the abdominal wall is drawn inward, and the air from the lungs exits through the nose. Performing several breaths in a row (from 4 to 6), wave-like movements of the stomach are made - this massages the stomach, liver and intestines. Exercise to perform 3-4 times a day.
Breathing exercises for weight loss - exercise MIDDLE BREATHING or chest breathing:
The starting position is the same. One hand rests on the chest, the other on the stomach. In this exercise, all attention is directed to the ribs. After exhaling, slowly inhale through the nose, while expanding the ribs of the chest in both directions. At this time, the middle part of the lungs is filled with air, and the hand lying on the chest rises along with the chest. Exhale through the nose while relaxing the ribs. In average breathing, the abdominal wall and shoulders are not involved. The hand lying on the stomach remains motionless. During medium breathing, the heart, spleen, liver and kidneys are massaged. For one lesson, 4-6 breaths are performed. Repeat 3-4 times a day.
- exercise UPPER BREATHING:
With upper breathing, all attention is directed to the upper part of the lungs. Inhale slowly through your nose while raising your collarbones and shoulders, filling the top of your lungs with air. Exhalation is also done through the nose, while gradually relaxing the ribs of the upper chest and lowering the shoulders. And the stomach and the middle part of the chest remain motionless. Repeat the exercise 4-6 times in one session. Perform 3-4 times a day. During upper breathing, the lymph nodes of the chest and lungs are massaged.
Breathing exercises for weight loss -exercise SHARP EXHAUST:
To enhance blood circulation and more active lung massage, use the SHARP EXHAUST technique. Taking a full breath, at the same time raise your hands up and touch your ears with them - hold your breath for 2-3 seconds. Then bend over sharply, lower your arms freely and relax, exhale vigorously through your mouth, pronouncing the syllable “ha”. Repeat this exercise 3-5 times.
Breathing exercises for weight loss- exercise RHYTHMIC BREATHING WITH LONG EXHAUST:
Inhale for a count of 2-3, and exhale for a count of 4-6. Gradually, you need to lengthen the inhalation to a count of 4-5, and the exhalation to a count of 7-10. Follow the clarity of the rhythm. Repeat 4-6 times.
Breathing exercises for weight loss - exerciseEQUAL BREATHING WITH EXHAUST ACTIVATION:
Take a deep full breath through the nose, then an elongated and extremely full exhalation through the mouth, as if blowing out a candle. Repeat 4-6 times.
Take a deep breath in through the nose, and exhale through the semi-pursed lips in three to four short pushes. This exercise is especially useful after a long stay in a stuffy room. Repeat 3-4 times.
Breathing exercises for weight loss- exercise SOOTHING BREATH:
This exercise is usually performed after physical exertion and during stops when jogging and metered walking. Taking a full deep breath, slowly raise your hands forward and spread them apart, turning your palms up. Raise your head at the same time. Exhaling fully, return to the starting position, repeating the movements of the arms and head in reverse order.
Regularly performing these breathing exercises for weight loss, you will contribute to the normal functioning of all internal organs, as well as for many years to maintain the harmony and fit of your figure.
29-08-2014
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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
There are quite a lot of overweight people, and most of them want to have a good figure and excellent health. Breathing exercises are a way to lose weight without much time and effort.
Miracles do not happen: in order for extra pounds to go away, you need to burn the calories that come with food, and process them both with various cosmetic procedures: taking or making effective body wraps with various components,. Breathing exercises for weight loss are much easier than running or strength training. It can be practiced by both healthy people and those who have some diseases. Before you begin to perform certain complexes, you should consult with your doctor. Exercises are contraindicated or used under medical supervision:
- with spinal injuries;
- bleeding;
- diseases of the cardiovascular and pulmonary systems;
- during pregnancy and while breastfeeding.
The effect of active breathing
Oxygen plays an important role in a healthy person: it is involved in the oxidation of various compounds, which ensures energy production. Over the years, the amount of oxygen in the atmosphere has been slowly declining due to pollution and climate change. People's lifestyle changes, they move less, breathing becomes shallow and frequent. Due to these factors, the amount of oxygen in the blood of a modern person is reduced. Consequence:
- increased fatigue;
- decrease in the rate of metabolic processes;
- shortness of breath and palpitations during physical exertion;
- decrease in immunity.
Do a little test: take a watch that shows seconds, exhale and measure the amount of time you can hold your breath. Now take a few quick deep breaths. Be careful not to get dizzy. Exhale again, hold your breath and measure the time before inhalation. After active breathing, the result is 2, and sometimes 3-4 times more. This proves that deep breathing quickly oxygenates the blood. Breathing exercises for weight loss work in a complex way:
- : food is digested better, fat is not deposited, adipose tissue breaks down faster;
- increase energy production;
- strengthen immunity;
- improve mood and sleep.
Thousands of people around the world have already got rid of excess fat with the help of breathing exercises. The effect of its use will become noticeable after 1-2 weeks. This is the minimum period. If you practice for a long time, for a year or several years, then even diseases disappear.
Types of breathing exercises for weight loss
Popular respiratory gymnastics complexes:
- bodyflex;
- gymnastics Strelnikova;
- oxycise;
- qigong (jiangfei);
- pranayama.
Performing breathing exercises for weight loss takes from 2-3 to 15 minutes a day. While the exercises are unfamiliar time will be spent more, up to 40-60 minutes. The main thing is to correctly inhale and exhale. The effectiveness of exercises depends on the technique.
Bodyflex
Bodyflex breathing exercises for weight loss were developed by Childers Grieg. After the birth of three children, the size of clothes instead of 44 became 56. At 53, she was able to regain her beautiful figure. Childers did breathing exercises led by a young girl, and the sessions lasted 40-60 minutes. I had to come up with a set of exercises that does not take much time (and mothers do not have it) and will help to lose weight at any age.
The basis is aerobic respiration:
- calm exhalation through the mouth;
- a sharp breath through the nose (as full as possible, filling both the chest and stomach);
- a sharp exhalation through the mouth, using the diaphragm, that is, from the bottom up;
- breath holding and abdominal contraction.
Breathing exercises for weight loss - video from Childers Grieg:
As you exhale, take a static pose and hold it for a few seconds. Fat is actively burned in the area of muscle tension. Tension is achieved by stretching or force. The abdomen is drawn in as much as possible. It really rolls under the ribs. Such an unusual "massage" after a while will reduce the size of the stomach. The result - saturation occurs faster.
It is not difficult to master gradual breathing, and a set of breathing exercises is compiled taking into account individual characteristics. They must be performed on an empty stomach, otherwise all oxygen will be spent on digestion of food, and not on burning fat.
You can take any position while holding your breath, even if it is not in the standard bodyflex set. If the area where there is excess adipose tissue is tense, then the exercise is suitable. What is described in the complex is not necessarily suitable for everyone. Some postures will be unpleasant or uncomfortable, and they must be abandoned.
The complex includes 2 exercises for tightening the muscles of the face and from 2 to 5 exercises for the chest girdle, waist, hips and legs.
Video with a set of exercises Bodyflex
"Lion" and "ugly grimace" train the muscles of the face and chest. Performed 3-5 times. The result of classes - sagging cheeks and a second chin disappear.
"Diamond" and "side stretch" tighten the muscles of the arms and chest. Diamond perform 3-5 times, stretching 3 in each direction.
Respiratory belly is especially useful for women after pregnancy and childbirth. Until the body has fully recovered, it is necessary to carefully apply physical activity. Two to three exercises 1-2 times a day on the abdominal muscles is enough. Light exercises - "dollar" and "cat". Then you can do "abdominal press" and "scissors".
Exercise "dollar" - after holding your breath and pulling in your stomach, put one hand on the back of your head (bend), and bend the other and put it on your belt. Bend at the waist so that the pose resembles a $, that is, move the upper body to the side towards the hand attached to the head, and the hips vice versa. Do 3 times in each direction. "Cat", "scissors" and "abdominal press" do 3 times.
For - "pretzel", "stretching the hamstrings", "pulling the legs back", "seiko" and "boat". Do exercises 3 times in each direction, except for the popliteal stretch - it's just 3 times.
The listed 13 exercises make up the complex.
Breathing exercises Strelnikova
A set of breathing exercises according to Strelnikova was originally developed for medicinal purposes, to restore the voice. It happened back in the 30s, but exercises are still popular. Sharp short breaths are made with a compressed chest.
Oxysize
Oxysize breathing exercises are very similar to bodyflex. However, there are no sharp inhalations and exhalations, the exercises are more gentle, therefore there are fewer contraindications.
Qigong (jiangfei)
Jiangfei - lose fat in Chinese. These are 3 qigong breathing exercises. The method is more meditative. It is required not only to breathe correctly, but also to tune in spiritually.
Panayama
They solve the problem of excess weight with the help of yoga exercises. Breathing here also helps to focus, direct energy in the right direction and get rid of all that is superfluous.
General rules for performing breathing exercises
In order for breathing exercises for weight loss to give a result, you need to:
- do them regularly
- do not quit classes for a long time;
- maintain a positive and calm attitude;
- provide access to fresh air during classes, it is ideal to perform breathing exercises for weight loss in nature.
Subject to all the rules, health will improve, and extra pounds will disappear! In addition to gymnastics, treat yourself and enjoy life in all its manifestations!
Many people dream of becoming slim and fit. Don't dream - act now! Try, breathe, learn different techniques, read reviews about breathing exercises and get rid of excess fat. A beautiful figure will be a reward for everyone!
Few people know that with proper breathing, a person can improve their well-being, overcome certain types of diseases, and even, most importantly, lose weight.
We used to associate weight loss with various diets and physical activity, but such activities are tiring, and sometimes quite costly from a financial point of view. But to put your own breathing in order - such a method, fortunately, is completely free and quite affordable for everyone.
The benefits of breathing exercises
Diaphragmatic breathing for weight loss is necessary for the body to:
- Improve blood circulation, that is, nutrition and the work of all organs and systems of the body;
- Accelerate metabolism and increase the amount of absorbed nutrients;
- Create an alkaline environment and accelerate the conversion of incoming food into energy, as well as start the process of splitting fat cells;
- Cleanse the body of toxins, most of which are contained precisely in adipose tissue, but when oxidized they turn into gases and leave the body with exhalation;
- Enrich the body with energy;
- Strengthen immunity;
- Reduce the amount of stress hormones and calm the nervous system;
- Reduce the feeling of hunger.
A kind of abdominal massage will help speed up the process of losing weight - pinching the skin, which will also contribute to the breakdown of fat cells, as well as improve skin condition.
Rules for losing weight with breathing
☀ During exercise, control the abdominal muscles, they should be relaxed.
☀ Inhale only through the nose, the mouth should be completely closed at this moment.
☀ Exhale through a small gap between the lips.
☀ Diaphragm breathing helps to improve posture and pump up the press.
Breathing techniques for weight loss
All existing breathing techniques are aimed at improving the body as a whole, and not at getting rid of excess weight. Therefore, using them, you will get not only a slim figure, but also an excellent prevention of many diseases. Of course, just by using proper breathing, you won’t be able to lose weight, you need to adhere to and pay attention, but with its help you will significantly speed up the process of burning excess fat and improve your health.
Consider the most popular breathing techniques currently used for weight loss.
࿋ Bodyflex, the author of the system is Childers Greer. Breathing in this complex is aerobic, that is, it saturates the body with oxygen as much as possible. It is necessary to use diaphragmatic (abdominal) breathing, inhaling through the nose and exhaling through the mouth. Thus, the concentration of carbon dioxide in the blood increases, which contributes to the displacement of oxygen from hemoglobin and its direction to the places of localization of fats for their burning. In combination with proper breathing, it is necessary to perform exercises that contribute to the development of elasticity and strength of muscle mass, making the outlines of the body perfect.
࿋ Oxysize works on the same principle as bodyflex. But when it is performed, there are no sharp exhalations, which reduces the number of contraindications for such a workout.
࿋ Losing weight through breathing will also be possible when using Strelnikova's breathing exercises. Initially, it was intended to restore the voice of opera singers, but later it began to be used to treat many diseases, including obesity. Breathing according to Strelnikova is a sharp and short breath through the nose, which is performed with a compressed chest.
࿋ Breathing exercises "Jianfei" (translated into Russian means "lose fat"), created in China. Its essence is to perform three exercises ("frog", "wave" and "lotus") in combination with abdominal breathing.
As you can see, breathing for weight loss is effective only when used in combination with various exercises. Nevertheless, such techniques are very useful for people who lead a sedentary lifestyle and are not ready for serious physical exertion.
Breathing exercises for weight loss
Exercise number 1 (performed at a measured pace)
First inhale (mentally count to four), now hold your breath (for four counts), exhale (mentally count to four). This exercise must be repeated ten times.
Exercise #2
Draw in your stomach and take a deep breath. Gradually, jerkily exhale the air in small portions through tightly closed lips, while inhaling and exhaling relax and tighten the abdominal muscles. Exercise is done twenty times a day.
Exercise number 3 (strengthens the abdominal muscles)
Sit in a chair and straighten your back. Place your knees at a 90-degree angle with your feet firmly on the floor. Breathe into your belly, gradually tensing and relaxing your abdominal muscles. Start the exercise with ten times and increase the load to forty per day.
Exercise number 4
Lie on the floor, while bending your knees, and placing your feet on the floor, put your left hand on your chest, and your right hand on your stomach. When inhaling and exhaling lightly, alternately press your palms on your stomach and chest. Inhale, expand your chest and draw in your stomach by pressing it. Now, on the contrary - when exhaling, inflate the stomach and release the air by pressing on the chest.
Such traditional methods have come down to us from the east, but they are constantly being modernized and improved.
It takes some time and systematic training to get used to the peculiarities of breathing. After you have fully mastered the initial complex, you can move on to a more advanced level.
Starting to master breathing exercises, you should be prepared for some discomfort, if after a few minutes of training you feel dizzy or short of breath, then you should not be afraid and stop studying gymnastics. After a while, the discomfort will stop visiting you, and you will experience only pleasure and feel a surge of strength during the lesson. Diaphragmatic breathing for weight loss will become a pleasant and useful habit for you.
With regular exercises, your body will gain harmony and flexibility in the shortest possible time, your muscles will get stronger, and you will always feel cheerful and cheerful.
Restrictions for breathing for weight loss
Losing weight through breathing improves blood circulation, speeds up metabolism, dulls the feeling of hunger, heals the body and strengthens the immune system.
Breathing exercises can be done by everyone without exception. But before you start, you need to consult a doctor if you have problems with the spine, or if you have recently undergone surgery. People with cardiovascular diseases, hypertension, lung diseases need to exercise less intensively.
Read more:Proper breathing is a whole science. Scientists have proven that many people breathe incorrectly, and this causes them many health problems. Excess weight, shortness of breath, oxygen starvation of the brain is not a complete list of problems that can occur, including due to improper breathing.
Breathing and losing weight at the same time is not a myth invented by the townsfolk. Today, this theory has received widespread confirmation, and the number of exercises for proper breathing literally beats all records.
Abdominal breathing is the key to good health, normalization of metabolic processes and, as a result, weight loss. Most people in the world breathe through their chest. Proper breathing involves the work of the peritoneum. Indeed, during chest breathing, the lungs only work halfway, and the body receives less oxygen.
Proper breathing allows you to fill the lungs with air at 100%. And the more oxygen the body receives, the more active it is in metabolism and fat cells are burned. Therefore, the connection between proper deep breathing and weight loss is direct and quite obvious.
The advantage of this method of losing weight is that you do not have to sit on exhausting diets and perform whole sets of exercises in the fitness room. Enough to breathe properly. Experts, however, offer a number of exercises designed specifically for breathing, which will help you saturate the body with oxygen and at the same time build.
So, for example, it is enough to stand against the wall, straightening and pressing the shoulder blades, shoulders, buttocks and heels against it, and inhale deeply so that the chest rises, then exhale slowly. Then repeat the inhalation and exhalation, only using abdominal breathing. Inhalation should round the stomach, and exhalation should compress the muscles of the peritoneum to the maximum. Then step away from the wall, feet shoulder-width apart, raise your arms up and take a slow deep breath into your chest, lower your arms and exhale. This exercise is performed daily for 1-2 minutes.
Do not forget about proper breathing during normal walking, as well as any physical exercise, such as climbing stairs. Remember that during exercise, breathing should be uniform, but at the same time rhythmic enough. If you find it difficult to immediately tune in to the desired rhythm, try to use this: 2 steps - inhale, 2 steps - exhale.
Some experts argue that proper breathing teaches a person to listen to his body. Due to this, he begins to better understand his body and automatically begins to lead a healthy lifestyle. As a result, diseases and excess weight go away.
A person can live without food for a month, without water - three to four days, and without oxygen - a maximum of three minutes. Chronic fatigue, passivity, irritability - all this is the result of a lack of oxygen. Proper breathing will help to get rid of such life partners and at the same time lose weight.
Instruction
Proper breathing accelerates metabolic processes, and fat begins to be burned as actively as possible. Experts distinguish three types of breathing: abdominal, upper thoracic and diaphragmatic (lower thoracic). When young children breathe, it is noticeable how their stomach moves. At the same time, the chest practically does not expand. Adults do exactly the opposite: they breathe deeply, but the abdominal wall practically does not participate in the process. If you want to lose weight and feel better, train yourself to breathe with your belly.
Lie down on a flat surface. It is desirable that it be rigid. For example, on the floor. Place one hand on your chest and the other on your stomach. Close your eyes and just breathe normally. This is how you determine the type of your breath.
Without changing your posture, try to breathe not with your chest, but with your stomach. You can open your eyes and make sure that the palm on your stomach rises higher. Inhale through the nose and exhale through the mouth.
Having mastered abdominal breathing in a horizontal position, stand up and do the same exercise while standing. When this works, try sitting. Humans have excellent muscle memory. Sooner or later, your body will remember exactly how to breathe.
When mastering the technique of abdominal breathing, special attention should be paid to exhalation. When you are in a calm state, try to inhale slowly and exhale even more slowly. Mentally count: from 1 to 5 inhale, from 1 to 10 exhale.
When doing any breathing exercises, at first you may feel dizzy and general discomfort. This is absolutely normal, because more oxygen began to flow into the blood, the vessels expanded. After a while, the discomfort will pass, and you will feel a surge of energy.
After such a sharp exhalation, the stomach sticks to the spine and looks like the concave bottom of the bowl. Hold the stomach under the ribs for 8-10 seconds. At this time, any static stretching exercise is performed.
In the next step, you relax your abdominal muscles and inhale spontaneously through your nose. At the same time, you will let out something that looks like a sob. There is no need to specifically draw in air and imitate sound.
Try to breathe in such a way that when you inhale, the ribs diverge to the sides, and when you exhale, converge again. Make sure your chest doesn't rise.
To quickly master bodyflex breathing, imagine a balloon under pressure. Similarly, compress and inflate the lungs.
You can start doing body flex at least at the age of 50. The complex is designed for people with diseases of the spine and joints. Despite this, there are contraindications that you need to familiarize yourself with before starting classes.
note
Breathing using the bodyflex technique is impossible for people with the following diseases:
Thyroid dysfunction
Glaucoma
Bleeding
Chronic diseases in the acute stage
Increased intracranial pressure
It is also worth refraining from pregnant women and people who have recently undergone abdominal surgery.
Nature initially thought of everything to the smallest detail, so that a person feels physiologically well, his condition, health, and weight were normal. But over time, we forget about the lessons given to us from birth, and do not use the natural healing tools inherent in us, for example, such as breathing, to improve our well-being and appearance.
Instruction
There is a concept of right breath and wrong breath. We usually breathe wrong, but we need to learn the right way and try to breathe constantly in this way. To reproduce the correct breath, place your hand on. When inhaling, feel how the stomach (but not). As you exhale, pull your stomach in.
As you inhale, feel your belly fill with oxygen. You need to inhale until you feel full lungs. Inhaled? Hold your breath. And slowly exhale until you feel complete emptiness in your lungs. Breathe again and take a full breath.
Develop your own comfortable rhythm for full belly breathing. Breathe this way when you exercise and when you are in public transport. When your head is spinning, reduce activity and exhalations. Do it more slowly. Change the rhythm.
Diaphragmatic breathing "melts" the fats of the body, due to the active saturation of the body with oxygen during such a forced deep breath. Infants have similar breathing immediately after birth, but after a person switches to chest shallow breathing, which is less productive.
There are various types of breathing exercises for healing. These are the bodyflex system, Pam Grout breathing cocktails, Strelnikova's breathing exercises, Popov's exercises, Jianfei, Oksisayz, Pranayama (in yoga). Choose any type of exercise and lose weight with them up to 2-5 kg per week.
Breathing is a muscular work. In the process of breathing, the human lungs do not work spontaneously. The ribcage, intercostal muscles, and diaphragm expand the chest, reducing air pressure in the lungs. This causes air to be sucked into the lungs. On exhalation, the chest is compressed by other muscles and the air is forced out of the lungs.
The benefits of breathing exercises
A person who wants to develop eventually comes to breathing exercises. It includes the correct setting of breathing, the ability to work with the energy of the elements and the ability to be included in the Bi-field structure. This is an intermediate stage in the mental, biofield and physiological development of a person. It is often missed in the process of self-development, but if it is mastered, a person has the ability to perceive the world more widely. The breathing technique is sometimes given in pranayama and in yoga. Breathing is associated with the movement of certain resources in the body.
If the air in the environment is bad, then the method of breathing does not matter. If you have a normal environment with clean air, then pranayama will save energy resources and help develop abilities. Subconsciously, a person himself uses the correct breathing and some elements of pranayama. But if you have knowledge, then it can be deepened and brought to a subtle level, when with the help of breathing, you will solve problems that cannot be solved in a simple way.
With the help of breathing exercises, you can recover from many diseases and get rid of excess weight.
Principle of operation
When using breathing exercises for weight loss, you need to know the principle of its action. In the process of deep breathing, a large influx of oxygen to the cells occurs. Oxygen oxidizes fat molecules and converts fat into carbon dioxide, which is excreted on exhalation. The most effective exercise to reduce the waist and burn belly fat is the "Vacuum".
How to do:
Perform the exercise on an empty stomach or 3 hours after eating.
- Drink a glass of water at room temperature half an hour before doing the exercise.
- To feel the degree of tension in the internal muscles of the abdomen, rest your hands on the back of a chair or wall.
- Take a deep breath.
- Slowly exhale air from the lungs while drawing in the stomach.
- After fully exhaling all the air, hold your breath for a few seconds.
- Take a breath.
- Do the exercise 15 minutes a day. You can divide this time into three five-minute periods and do a “vacuum” in the morning and evening.
How to do:
- Stand up straight, back straight.
- Breathe in through your nose.
- Contract your abdominal muscles.
- Exhale sharply through your nose, pressing on the abdominal muscles with your hands.
- Breathe into your belly 2 times per second. The chest is in place and does not move.
- After a few minutes, feel the heat all over your body.
Breathing exercises for weight loss burn 140% more body fat than jogging and maintain a high metabolic rate.
How to do gymnastics Strelnikova
The popularity of breathing exercises by Alexandra Nikolaevna Strelnikova is justified by scientific evidence. It contributes to the healing of many diseases, such as hypertension, ischemia, osteochondrosis, heart failure, asthma, overweight, nervous diseases, stuttering and sexual disorders.
Strelnikova was an opera singer, so her breathing technique is used to restore her voice, as well as for cardiovascular diseases.
Warm-up exercise "Palms"
- Bend your elbows and open your palms. Press your elbows into your body. Shoulders are slumped.
- Take 8 noisy sharp breaths, while bending your palms.
- Pause for 3-5 seconds, catch your breath.
- Repeat the exercise 12 times.
Exercise "Hug your shoulders"
- Bend your elbows in front of you, as if hugging yourself.
- Place your right hand on top of your left.
- Take 8 sharp noisy breaths, while slightly spreading your arms and hugging yourself again.
- Don't change hands. The right one should always be on top.
- Repeat the exercise 12 times.
Exercise "Carriers"
- Lower your hands down and clench your fists.
- Take 8 sharp breaths, unbending your fists and slightly bending at the elbows, as if sharply throwing something out of your hands.
- Pause for 3-5 seconds.
- Repeat 12 times.
Exercise "Pump"
- Stand straight with your torso slightly bent.
- Stretch your arms perpendicular to the floor.
- Take 8 sharp breaths while raising and lowering your arms and tilting your body, as if shaking a pump.
- Pause.
- Repeat 12 times.
Exercise "Cat"
- Stand up straight, arms bent at the elbows 90 degrees.
- Take 8 sharp breaths, while slightly squatting and turning the body to the right and left alternately.
- Pause.
- Repeat 12 times.