The respiratory gymnastics is the complex of the breathing exercises directed to prevention and treatment of various diseases. It will help to involve completely all volume of lungs, will teach to control depth and frequency of breath, will help to leave extra kilos.
Breath at most of people superficial – it doesn't involve all volume of lungs therefore the person receives less oxygen in full (lungs can contain 2-3 liters of air, but usually the person inhales 400-500 ml). Depending on intensity and weight of loadings breath goes deep and becomes more frequent.
Advantages of respiratory gymnastics
Thanks to the correct breath the bigger amount of oxygen which, interacting with fat cages, oxidizes them will come to the organism, thereby helping to burn surplus quicker. At the same time it is burned calories more, than at usual physical exercises.
Advantages of the correct breath:
- calms the central nervous system;
- stimulates operability of the cardiac muscle;
- intensifies blood circulation;
- improves work of vessels of the brain;
- improves the intestines vermicular movement;
- reduces fatigue;
- promotes fast combustion of fat;
- normalizes the metabolism;
- increases sleep quality;
- gives the charge of cheerfulness and great location of spirit;
- helps to exempt the organism from toxins and products of exchange;
- tightens the weakened muscles.
What is necessary before the trainings
To master respiratory gymnastics special physical training isn't required, the person of any gender and age can be engaged in it.
Basic principles:
- it is necessary to be engaged with desire;
- it is necessary to concentrate attention as much as possible;
- before trainings it is good to air the room;
- it is extremely desirable to breathe only the nose;
- to be engaged in the clothes which aren't complicating breath;
- to perform exercises without efforts and tension;
- after each exercise it is obligatory to have a rest.
Before the occupations it is necessary to see consultation the doctor. It is forbidden to do respiratory gymnastics after operations and some diseases (brain pathology, high pressure, serious diseases of the musculoskeletal system, during pregnancy, etc.). If there are no contraindications, then it is possible to start gymnastics.
It is necessary to comprehend elements of respiratory gymnastics gradually not to allow appearance of dizziness and other unpleasant symptoms.
It is desirable to be engaged alone that nobody prevented to focus on exercises. It is better to carry out them daily 20-30 minutes. It is necessary to begin with those exercises which don't cause difficulties.
It is necessary to learn to breathe the diaphragm, this breath will provide the maximum intake of oxygen in the organism. It involves muscles of the press, the breast, shoulders, necks. It will strengthen them and will improve the bearing.
Technology of performance
For achievement of optimum results at weight loss it is necessary to breathe so that the necessary amount of oxygen came to problem places of the body with the greatest fat congestions.
The complex of respiratory gymnastics Jianfei consisting of 3 exercises will easily cope with this problem. Regular trainings by this technique will help to dump surplus of body weight and to improve overall health.
"Wave"
It is carried out in the back-lying position, to put legs directly. The left palm is located on the breast, right on the stomach.
At the correct performance of the breath the breast has to finish, and the stomach in to be tucked, at the exhalation – on the contrary. In case ofIn case of unpleasant symptoms to slow down breath and to stop performance. To do up to 35 times.
"Frog"
Exercise is done sitting, to put legs directly, feet in parallel each other. To close eyes, to squeeze the left hand in the fist and to clasp it with the right palm – for women, at men – to replace hands. Elbows to arrange on a lap, to rest the forehead against the put hands. To close eyes and to relax, inhale through the nose, filling the stomach with air. Not to breathe couple of seconds, then to inhale once again shortly. To slowly exhale the mouth air before full relaxation of the stomach. It is recommended to carry out 15 minutes several times a day.
"Lotus"
The classical pose of meditation contributing to normalization of work of internals and reduction of irritability. 5 minutes it is necessary to keep breath equal and silent. The breast and the stomach remain in the motionless state. 5 more minutes to keep breath in the usual mode, but it is the deepest without sound to exhale. To carry out without tension. At the end of exercise within 10 minutes to concentrate only on breath. Duration is from 20 minutes and above.
Any complex of this physical exercises is not only the effective method in fight against excess body weight, but also helps to strengthen and revitalize the weakened organism.