The omission of internal organs is lower, compared with the normal, location of one or more internal organs (stomach, liver, intestines, kidneys, etc.).
As a result of the hypotension of the muscles surrounding the abdominal cavity and pelvic bottom, their supportive function is disturbed: the stomach, intestines and the pelvic organs are shifted down, and the bundles that hold them are stretched.
The ailments primarily threatens narrow-catching and fine-eyed asthenics with too tensable connective tissue. Their internalities can be descended with constant physical overvoltage and chronic overwork, when neuro-muscular tone is reduced. The most commonly observed the omission of the stomach, kidneys, transversely colon, the organs of the small pelvis.
Depending on which organ is omitted, certain features of the clinical picture of the disease are detected. But for any form of omit, complaints are characterized by constipation, decline in appetite, performance, sleep disorder.
Pains appear over time, gradually and enhanced by the end of the working day, at the same time in the horizontal position they are weaker. When the muscle strength decreases, the ligament apparatus is weakening, the balance generated by the pressure of the internal organs on each other is disturbed, the lower part of the abdomen is protruding.
A fatty tissue of the abdominal cavity plays a certain role in the preservation of the normal position of the authorities. With a significant weight loss, the layer of adipose tissue decreases and all the severity of the internal organs falls on the muscles.
The non-permanent and pulling abdominal pain can testify to the omission of the stomach and intestines. Unpleasant sensations usually occur in a vertical position and poke when you lie down.
When the kidney is omitted, the pain in the lumbar region is concerned.
If it was joined by pulling pain at the bottom of the abdomen and the sacrum, episodes of urine incontinence were appeared when coughing, sneezing, laughter, physical effort, the omission of the uterus and the vagina was not excluded, which sometimes ends with their falling out.
If the operations failed to avoid ...
Today, the usual solution is an operation, however, as practice shows, there is a chance of a relapse, depending on the set of reasons, and all factors consider and warn it impossible. If, unfortunately, I had to make an operation, after some time it will still be necessary to carry out exercises to strengthen the muscles of the pelvic bottom, because the body is even more weakened by surgery, and therefore requires constant attention and systematic fortification in order not to repeat Operations. Do not go to the bandage - it will only aggravate the problem.
After a temporary improvement, which can last 1-2 years, the symptoms of the disease begin to disturb with the tripled force: the pain is growing, they appear non-treatable constipation and nausea. There are general weakness, increased fatigue and irritability, a dream is disturbed. It is already very difficult to help: the muscles who are accustomed to inaction under the bandage were finally atrophy and were not able to provide the slightest support to the devoted authorities.
Why start treatment?
The omission of internal organs is very often associated with the problems of the spine - therefore, first of all, start with it. It is necessary to check the state of the spine.
What should be done from gymnastics? Punify the muscles of the press, back, oblique muscles, intercostal muscles. Exercises for this are the most different: twisting and tilting back and forth from different positions and at different angles, the total number of movements performed per day should be about 1000.
Special exercises will help
A huge number of people successfully avoid operations related to the omitting of the small pelvis organs, passing several sessions of muscle abdominal muscle therapy. In general, the task is that against the background of the overall strengthening of the body and its psycho-emotional state, increase the taste bottom muscle tone, abdominal wall, lumbar region, improve the functional state of the digestive organs.
To enhance the muscles of the pelvic bottom, the abdominal press, the lumbar region and the diaphragm, the increase in the motor function of the gastrointestinal tract, the tone of the ligament apparatus of the internal organs, the activation of redox processes in the body is performed by special exercises.
- Lying on the back, on a couch with a raised head end by 10-12 cm, perform static breathing exercises (diaphragmal, full breathing).
- Movement to perform rhythmic, middle pace, amplitude full, rhythmic breathing.
- Lying on the back, diaphragmal breathing. Exercises for lower extremities - bonded and with voltage.
- Lying on the right side. Diaphragm breathing, moving limbs. The same on the left side.
- Berlovan-wicked, knee-elbow position. Exercises for muscle limbs and torso.
- Lying on the stomach. Exercises for strengthening the muscles of the back (movements by lower limbs and the bottom of the body).
- Lying on the back, diaphragmal breathing. Exercises for all the muscles of the lower extremities and the torso (without increasing the pressure in the upper third of the abdominal cavity, exclude the transition from the position lying on the back to the sitting position).
The execution time of all exercises is 15 to 20 minutes. Exercises can be performed by each foot separately. The amplitude of the movements are complete.
At the final stage, exercises are performed for small and medium muscles of limbs, breathing exercises.
Lying on the back. Static (diaphragmal, full) and dynamic breathing exercises with the participation of hands and legs. Exercises for muscles of the body and lower extremities with an emphasis on the muscles of the pelvic bottom, the abdominal wall, the waist, the diaphragm. Standing on the shoulders ("Birch"). Exercises for lower extremities. Sitting on a chair. Exercises for muscle limbs and torso. When walking with the movements of the hands perform breathing exercises. Exercises should be simple, with their implementation, the abdominal organ organs should shift to the diaphragm - these are movement by lower limbs and the torso with the rise of its lower end.
Physical exercises must be performed on an inclined plane with an elevated 10-12 cm of its end, if there are no contraindications.
The first 6-8 weeks - lying on the back, on the side, on the stomach, standing on all fours.
Starting from the 6-8th week after reaching a persistent positive result (improvement of the subjective state, appetite, sleep, performance, the normalization of the chair) in the complex introduces exercises to raise the posture in the initial position, excluding the slopes of the body forward.
Add to course, it is advisable to use no more than three individualized exercise complexes, changing them no earlier than 1-2 months of training.
Duration of classes during the 1st week 15-20 minutes once a day; 2-3rd weeks - 20-30 minutes twice a day; During the 4-8th weeks and further - 30-40 minutes twice a day.
Upon approaching the position of the omitted organ to normal classes once a day. I recommend raising things from the floor, pre-crushed; Getting out of bed, you must first turn on the side, then simultaneously pull the legs and lift the body. Within one year, I do not recommend the sloping of the body forward, jumping, swelling, running. To activate the motor function of the gastrointestinal tract, a massage of the lumbar-sacral region, a colon-massage, self-massage of the abdomen are shown.
More useful exercises:
- Sitting on the rug, hold your back straight, hands bend in the elbows, like when running. At the same time, it is necessary to exhale and draw the belly and small pelvis (pelvic bottom muscles). Exhalation - "ha-aa-aa-ah". And, moving only straight legs, start moving on the buttocks. First forward, then back.
- The following exercise is associated with antigravitational action. To lie on the back, put the hands behind the head, the legs bend in the knees and lean in the footsteps (legs to put a little on the sides). At the expense of "Once", raise the pelvis up, draw the stomach "Ha-aa-A", and get in touch with your knees. So: inhale - knees dilute, exhale - knees to reduce. Such inhale to perform at least three times. And now we fall at the starting position. Rested and repeat again.
- Another exercise taken from yoga. Imagine that you are standing (or sitting on a chair), leaning forward, leaning your knees. Make a deep breath, then with an inclination of the head exhale, after the exhalation, hold your breath. Try to make several breathing movements with complete breasts, but without air, on the breath's delay, relaxing the abdominal muscles. There should be active drawing into the chest of the abdominal organs, the stomach is sticking to the spine. During the expansion of the chest, the negative pressure must draw the abdominal organs inward. For one breath delay (after exhalation), there are several such alleged respiratory movements. Each time the abdominal organs will rise and go down (5 - 10 times). If you have something hurts, do not do this exercise, wait until it goes, it is necessary to do it on an empty stomach, best in the morning on an empty stomach or 3-4 hours after meals. In total, "retractations" need to be made time 30-40 for several breathing delays, but to reach this quantity gradually, waiting for all pain in the stomach.
Tighten the organs of the small pelvis
When you retracted the belly, probably noticed that the bottom of the belly is not drawn, does not participate in the gymnastics. But it would be nice to get rid of the cyst of ovaries, from the fibromy of the uterus, from endometriosis, prostatites, prostate adenomes, omitting and falling, incontinence, hemorrhroev and other problems.
To the previous exercise, it is necessary to make a significant addition - pulling up the top of the organs of the small pelvis so that they fall into the zone of the negative pressure generated by the chest. This is done with a strong reduction in the muscles of the small pelvis. We repeat several times. From now on, both of these exercises are made in the complex.
You can have a specific impact on the small pelvis organs with the following exercise: breathe deeply with the inclination of the head forward, exhale and delay your breath, with the help of a chest pull the stomach and leave it in this position, to cut it several times and relax only the muscles of the small pelvis, raising and relaxing Updated organs. Repeat a couple of times. It is important to keep track of breathing, behind the muscles of the abdominal press. This contributes to the restoration and raising the organs of the small pelvis.
Useful special breathing exercises. It is necessary to perform them before bedtime in the lying position. Take a deep breath, and then exhale the air as much as possible. Repeat one more time. This exercise "puts" the organs into place, and also strengthens the abdominal muscles and makes the waist of a more slender. As a result, the use of such methods of traditional medicine makes it possible to normalize the balance of the muscle corset holding the internal organ, and normalize the location of the organ, and also to straighten the posture, get rid of pelvic pain, excess weight, back pain, feel healthier, stronger, younger.
What provokes gastroptosis
Now, more specifically I will stop on the problems of omission of the stomach and intestines - gastroptosis. The main cause of the acquired gastropotosis is a sharp weakening of the tone of the abdominal wall muscles.
This can happen due to a quick weight loss, after removing a large tumor or pumping fluid from the abdominal cavity, and in women also after protracted or rapid labor.
In addition, women risk acquiring gastric omit when they raise heavy bags, and men - during weight athletics and height jumps. Lifting weights leads to a stretching of ligaments fixing the stomach, and the weakening of the tone of the muscular wall of the stomach. As a result, the stomach is shifted below its usual position.
There are three degrees of gastropolos: the initial, moderate and strong - with a pronounced displacement of the stomach down.
The change in the correct position of the stomach makes it difficult for its digestive function, worsens the peristaltics and the advancement of food into the intestine. At the same time, the state of the valves, which separate the cavity of the stomach from the esophagus and from the duodenum is disturbed. Due to the incomplete closure of the valves in the stomach through the esophagus, the air is falling, which causes a belch, and bile is thrown out of the duodenal. The bile causes heartburn, as well as corrosive the gastric mucosa and causes the development of erosive gastritis and stomach ulcers.
A number of symptoms may indicate about the omission of the stomach. First of all, it is a belching, heartburn, gravity in the stomach. The violation of the peristals of the stomach causes a bloating and a rice in the stomach, leads to a feeling of overcrowding, even when receiving a small amount of food. Due to the slow down digestion of food, there is an unpleasant smell of the mouth, there are violations of the chair - either long constipation or liquid stools in the form of diarrhea.
Gastroptosis can be accompanied by changes in appetite - a disgust for food or, on the contrary, develops "Wolf appetite" against the background of weight loss and unhealthy thin. Study urination. With exacerbation of symptoms in the stomach, severe pain appear, the temperature may increase. Sometimes gastroptosis occurs after severe weight loss, removal of large tumors in the abdominal cavity or after childbirth, especially in many giving birth women.
Can lead to the omitting of the stomach long protein fasting, avitaminosis. A non-expressed disease occurs, as a rule, asymptomatic. But after eating, especially abundant, a sense of gravity, cutting, a feeling of overcrowding in the opposite region appears. Case in fat. The slag masses between the abdominal bodies are very quickly leaving, and in the end there may indeed be the omission of the stomach. During this period, it is necessary to eat more salads from tomatoes, cucumbers, red cabbage, bananas, peanuts, honey, blueberries, cherry.
How to raise the stomach
We recommend starting treatment from exercises to raise the stomach.
Classes are held, lying on a couch with raised legs. In this position, the stomach returns to its "legitimate" place. Exercises perform in a calm pace, without jerks and sharp movements.
Do not proceed to therapeutic gymnastics: in the later stages and under certain concomitant diseases, it is categorically contraindicated.
Source position - lying on the back, hands along the body.
1. Raise the straight legs in turn, without delaying breathing (4-5 times each).
2. Bend the legs in the knees. Raise the pelvis, leaning on the foot, elbows, the back of the head, forming "semimbo" (4-5 times).
3. Insphat, bend the leg in the knee and pull your hand to your stomach (4-5 times each).
4. At the breath lift both legs, lower (4- 5 times) on exhale).
5. Imitation cycling (4-5 times).
6. Raise and lower your hands (6-8 times). Breathing arbitrary.
7. Inhale, on the exhale, turn the legs bent in the knees and right, return to and. n. Then repeat the same thing, but with a turn to the left (4-5 times in each direction).
8. Insphat, at the exhale, attract both legs to your stomach (4-8 times).
Finish the classes with a light self-massage of the abdomen. Do it, lying on the back, bending the legs in the knees, the movement of the hand clockwise. After classes, try to provide the abdominal authorities a normal position for 15-20 minutes. To do this, just lie on the couch with raised legs. The duration of workouts in the first three weeks - 10-15 minutes once a day, and later - 15 minutes 2-3 times a day.
The intestines will help ... Cluster woolen threads
Specifically, the columnsome is the omission of the large intestine. As a rule, other, underlying, organs are involved in the pathological process when omitting the stomach. The desired stomach squeezes a thin and large intestine. Patients with the omitting of the large intestine worrying the pain at the bottom of the abdomen, the intestinal bloating, long-term stubborn constipation.
For the treatment and restoration of the correct position of the authorities, except for phytotherapy, recommend point massage and acupuncture.
Be sure to comply with the power mode. Food should be light, but satisfying, after each meal, you need to lie down some time. We are recommended fractional meals - 5-6 times a day in small portions. Physical loads for the treatment of treatment must be limited.
When the intestine is omitted, there is such an old method: take a tangle of woolen threads, centimeters 20 in diameter. Lower the belly, put the tangle in the navel area and rolling under your weight around the navel about 5-10 minutes. Gradually, the intestine rises in his place.
There is another method of abdominal massage, when the internal organs raise their hands and still pull in large banks.
Another old method: the stomach should be smeared with vegetable oil, put around the navel 2 potatoes, cut in half, and in them shock the matches, 5-6 each, and set fire to these matches. Next, take a liter jar with a wide throat and put so that the matches are inside. Matches burn out oxygen, and most of the abdomen will turn into a jar. You can move this jar clockwise, it is easily driving on the oil. And thus it becomes not only the stomach, intestines, but also the genitals.
- learn not to be nervous, learn to relax;
- keep lifestyle taking into account its natural constitution;
- four in accordance with the Natural Constitution: Either support the digestive "fire" of the stomach, or, on the contrary, to doubt it;
- periodically eliminate stagnation of energy and blood in the body using simple physical exercises, massages, acupuncture, putting cans and other procedures, avoid lifting weights.
Do not forget that when the internal organs are omitting the internal organs, wearing weights in the hands and backpacks, work in everyday life and at home related to great physical efforts is prohibited. I recommend everyone also a technique developed by Professor S.M. Bubnovsky. In order for the impact to be directed, he developed a system of special simulators, allowing you to create an "anti-gravity" mode, that is, allowing the patient to take a starting position, in which the pelvis is above the loin level. The simulators are these the most ordinary. And the technique is unique, tested by me personally. At the first stage, it requires mandatory assistance of the instructor, in the future a person is quite easy to do.
Still remember that the movement is life, just need to learn how to use it correctly
Introduction
Movement can replace different medicines, but no medicine is able to replace movement.
Clement Tisso
"In motion - life," if people often remembered this well-known aphorism, they would have a less sick. But, alas, modern realities are such that a person often deprives himself this main health source. And if the disease knocked into his life - then it protects itself from all sorts of loads at all, reducing treatment only to the reception of drugs. Meanwhile, in deep antiquity, the movement was widely used not only for prevention, but also for the treatment of various diseases.
In ancient China, for example, the gymnastics for treatment is first mentioned in the book "Kung Fu", compiled in two and a half thousand years before our era. In medical and gymnastics schools, the ancient China special exercises were used not only for the treatment of spine, various fractures and dislocation, but also in heart disease and lungs. As the famous Ancient Chinese Medica Hua (II century. N. E.), "The body requires exercises, but not to exhaustion, for the exercises are intended to eliminate the bad spirit from the body, to promote blood circulation and prevent ailments."
In ancient Greece, the first information about medical gymnastics belongs to V c. BC e. And they associate them with a doctor named Gerodik. According to Plato's testimony, herood suffered some incurable ailment (possibly tuberculosis), but thanks to the healing exercises that regularly performed, lived almost to one hundred years. Gymodic gymnastics trained his numerous students and patients.
The first sports doctor known to us and the follower of Hippocrates Claudius Galen (129-201 N. er) in the treatment of gladiators also used a specially designed gymnastics. He wrote: "Thousands and thousands of times I returned my health with my patient through exercise."
Rehabilitation gymnastics for seriously ill used Clement Tisso (1747-1826), Military Surgeon of the Napoleon Army. His work "Medical or surgical gymnastics" was transferred to all European languages, and aphorism belonging to him - "The movement can replace different medicines, but no medicine is able to replace the movement," became the motto of therapeutic physical education.
The creator of the Medical Physical Administration of the Swede Par-Heinrich Ling (1776-1839) argued that many painful phenomena in the human body can be eliminated by the systematic exercise of muscles.
In Russia, the science of therapeutic use of physical exercises began its development from the second half of the XVIII century, when Moscow University was opened (1755) and at its base the medical faculty, but was particularly widely widespread in the 20s. last century, during the heyday of resort and sanatorium treatment.
Today, therapeutic gymnastics, which is based on the use of the main biological function of the organism - movement, is becoming increasingly used in the treatment of various diseases. Specially designed (based on the diagnosis of a doctor) exercises are capable not only to improve the functioning of the patient organ, but also to eliminate the violations in it.
For example, a set of exercises for the heart strengthens the heart muscle and prepares it to gradually increasing physical exertion, restores normal blood circulation and improves metabolism.
In case of respiratory disease, gymnastics contributes to liquidation or decrease in respiratory failure, developing the mobility of the chest and increasing the life capacity of the lungs.
Therapeutic gymnastics is a good means of preventing and treating diseases of the gastrointestinal tract. Proper exercises helps to restore the functions of the stomach and intestines, strengthen the muscles of the front of the abdomen and improve the blood circulation of the internal organs.
But, like any other therapeutic agent, gymnastics requires a doctor's advice - it is he who must determine the level of load, given the nature of the disease and the overall condition of the patient.
There is a medical gymnastics and contraindications: it is impossible to do it during or after acute viral diseases, during oncology and some mental illnesses; In addition, for each disease there are limitations.
If "good" to the classification of the medical gymnastics is obtained, you can safely begin to master it. Only approach to this case is needed rather responsible and consciously: only the systematic performance of special exercises in combination with an optimistic configuration can give a powerful positive effect.
The cardiovascular system
The physical exercises are given an important place in the treatment and prevention of diseases of the cardiovascular system.
As a result of therapeutic gymnastics, the heart muscle is strengthened, its contractile ability increases, blood circulation, including peripheral, increases. Good blood flow, in turn, contributes to the mechanical massage of the walls of the vessels, thanks to which they become more elastic. The blood level of cholesterol is reduced in the blood, and therefore the risk of blood clots inside vessels - blood clots. All this inhibits the development of atherosclerotic changes in the body - the main cause of heart ailments.
The intensity of training depends on the state of the patient, therefore, before starting classes, it is necessary to consult with the attending physician! This is especially true for older and weakened people and those who recently suffered a myocardial infarction.
When performing therapeutic complexes there are other rules that should not be neglected:
Even with good health, it is impossible to dramatically and quickly increase physical exertion.
Classes should be started no earlier than 1.5-2 hours after meals.
Classes need to immediately stop if during them or after that there will be unpleasant sensations in the heart, dizziness, shortness of breath, heartbeat. If the pain does not pass by itself, it is necessary to take validol or nitroglycerin and be sure to seek advice to the doctor!
Elderly people suffering from atherosclerosis with cervical osteochondrosis are not recommended slopes "below the heart" to avoid blood tide to the head, rotational movements of the head and the torso of large amplitudes, power exercises with a fitness (it makes it difficult to shake blood from the brain), the exercises leading to the body shake ( Imitation of rods of firewood, boxing).
It is very important during physical exertion to monitor the state of the pulse.
It is believed that physical education has a positive effect on the body, when the pulse is raised by 20-35 shots, not exceeding 120 beats per minute, and after 3-5 minutes of rest returns to the initial frequency.
Medical movements after myocardial infarction
The main task of the rehabilitation of patients undergoing myocardial infarction is the restoration of the cardiovascular system, improving the portability of physical exertion, a decrease in blood cholesterol levels, a decrease in blood pressure, an increase in psychological stress resilience.
Part of the recovery therapy system is therapeutic physical culture with a gradual and strictly controlled increase in the intensity of physical exercises.
All exercises need to be performed smoothly, rhythmically, alternating them with breathing exercises. The aim of physical training is a gradual increase in the number of cardiac abbreviations to 100-120 per minute.
It should be remembered that during the rehabilitation period after myocardial infarctioneach patient is assigned to its motor activity mode, so all additional physical exertion must be approved by the doctor.
Complex 1.
Exercise 1
Initial position
Raise your hands up the palms outside and pull - inhale. Lower your hands down, having described the circle, - exhale.
Return to the starting position. Repeat the exercise 4-6 times.
Exercise 2
Initial position - Standing, hands on a belt, legs apart.
Turn to the left, spread your arms to the side - inhale. Return to the starting position - exhale. Perform the same to the other side. Repeat 4-5 times.
Exercise 3.
Initial position - Standing, hands along the body, legs on the width of the shoulders.
Take a breath. Sit, without tearing off the heels from the floor, leaning a little ahead and pulling the hands back, - exhale. Return to the starting position - inhale. Repeat 4-6 times.
Exercise 4.
Initial position - also.
Take a breath. Sit down, putting hands on the hips, - exhale. Return to the starting position - inhale. Repeat 3-4 times.
Exercise 5.
Initial position
Bend to the left, lifting the right hand up, inhale (Fig. 1). Return to the starting position - exhale. Perform the same to the other side. Repeat 3-4 times.
Exercise 6.
Initial position - Sitting, leaning out relaxed on the back of the chair and grabbing his hands behind the seat, legs stretched out.
Rock up, getting your head back, - inhale. Return to the starting position - exhale. Repeat 4-6 times.
Exercise 7.
Initial position - also.
Raise the left foot to the horizontal position (Fig. 2), lower. Also do the right foot. Breathing uniform. Repeat 3-4 times.
Exercise 8.
Initial position - Sitting, leaning back on the back of the chair and raising his hands up, legs stretched out.
Take a breath. Bend the left leg and, clasping the shin, tap the knee of the chest, tilt the head forward - exhale. Return to the starting position - inhale. Perform the same movements, bending the right leg. Repeat 3-4 times.
Exercise 9.
Initial position - Standing, hands along the body, legs on the width of the shoulders.
Left hand pull forward and make flash movies back-back (Fig. 3). Return to the starting position. Repeat 3-4 times with each foot, without delaying breathing.
Exercise 10.
Initial position - also.
Left hand pull forward; Make a step forward with the right foot and pull the right hand in the same direction. Put your hands to your shoulders (brushes are compressed in fists). Return to the starting position. Perform the same movements starting with the right hand and making a step with left foot. Repeat 3-4 times.
Exercise 11.
Perform walking in place for 15-20 s.
Complex 2.
(according to the method of professor N. G. Prioatin)
Exercise 1
Initial position - Lying in bed on the back.
Raise hands up, capturing a bed back. Tighten, pulling your head back (deepening in the pillow), leg up, pull the socks. Repeat 5-6 times.
Exercise 2
Initial position - Sitting in bed.
Waving his hands back, raise your head, trying to straighten your back as much as possible and reduce the blades. Repeat 5-6 times.
Exercise 3.
Initial position - Standing, hands along the body, legs on the width of the shoulders.
Raise your hands up (through the sides or covered in the "lock" in front of them), lift on the socks, tighten (Fig. 4). Return to the starting position. Repeat 4-5 times.
Exercise 4.
Initial position - Standing, one hand at the top, the other is downstairs (Fig. 5).
On every expense, change the position of the hands. Repeat 8-10 times.
Exercise 5.
Initial position - Standing, hands on the belt (can be kept with one hand to the back of the chair), legs on the width of the stop.
Perform Mahi legs forward-back. Repeat 4-5 times each foot.
Exercise 6.
Initial position - Standing, hands on the belt, legs on the width of the shoulders.
Make a tilt forward (Fig. 6) - exhale, go back to the starting position - inhale. Repeat 8-10 times.
Exercise 7.
Initial position - Standing, hands along the body, legs on the width of the shoulders.
At the expense of 1-2 lift the hands up, at the expense of 3 lower their arcs down back, the legs are slightly bent. As for 4-5, continuing the movement of hands back, tilt the torso ahead, straighten your legs. About 6 perform your hands moving forward, bend a little bit, straighten the torso (half-grace position) torso. As for 7-8 hands arcs lift up, straighten up, pull up, lift on the socks and return to its original position. Repeat 5-6 times.
Exercise 8.
Initial position - Standing, straight hands in front of breasts, legs on the width of the stop.
For each account, perform jerky movements with straight or bent in elbows (you can with simultaneous semi-rotation of the case). Repeat 8-10 times.
Exercise 9.
Initial position -standing, hands behind head, legs together. At the expense of 1, leaway left, at the same time making the left foot at the same side (you can simultaneously pull your hands up) (Fig. 7), about 2 go back to the original position, to account 3, leale the left, making the left foot to the left Side, on account 4 Return to the starting position. Repeat 4-5 times in each direction.
Exercise 10.
Initial position - Standing, hands along the body, legs on the width of the shoulders.
Squat in an arbitrary pace. At the time of squats, one hand over his head, the other on the belt (Fig. 8). At the next squat, change the position of the hands. Repeat 8-10 times.
Exercise 11.
Initial position - Standing, hands on the belt, legs on the width of the shoulders.
Perform circular rotations with a pelvis (left, forward, right, back) (Fig. 9, a, b).Perform the same to the other side. Repeat 4-5 times in each direction.
Exercise 12.
Initial position - Standing, hands on the belt, legs on the width of the stop.
As for 1-2, turn hands to the sides are not easy to turn the torso to the right (Fig. 10) - inhale, about 3-4 go back to the starting position - exhale. Repeat 3-4 times in each direction.
Exercise 13.
Initial position
Perform within 30-40 from the plug in place: legs together - apart; The legs together are one leg forward, the other is back. Then go to a quick step.
Exercise 14.
Take jogging on site or room for 5-7 minutes.
Exercise 15.
Quietly go, then over 2-3 minutes perform breathing exercises.
Medicinal Movements for Ischemic Heart Disease
Ischemia is a local tissue banding as a result of the narrowing of the lumen of its body. The factors affecting the development of this disease are very much, and one of them is hypodynamine, therefore, the treatment gymnastics must be included in the complex treatment of ischemic disease. It contributes to the coordination of the activities of basic blood circulation links, the development of functional reserve capabilities of the cardiovascular system as a whole and coronary blood flow in particular, stimulates the redox activity of the tissue exchange and trophic processes in tissues, increases tolerance to physical exertion. In case of ischemic heart disease, before appointing one or another set of exercises, a cardiologist must determine the functional class of the patient, that is, permissible physical exertion. For this purpose, load tests are appointed - cycle ergometry (rotation of the pedals of the bike) and the Tredmil test (walking at a certain pace along the moving track). During these tests, ECG records, after certain time intervals, arterial pressure is measured and the pulse rate is recorded.
In addition to load tests, the ECG and blood pressure monitoring is carried out in order to identify changes in cardiac activity, in particular, when performing household physical exertion, as well as an echocardiographic study (at rest and during exercise).
According to the results of these tests, four functional classes are defined:
I class:there are no restrictions of physical activity. When performing everyday physical exertion, shortness of breath, heartbeat, fatigue;
Class II:moderate restriction of physical activity. With everyday physical exertion, fatigue, heartbeat, shortness of breath appear, but they are missing alone;
III class:significant restriction of physical activity. All specified symptoms are absent alone, but appear with minor loads (smaller than ordinary everyday);
That class:shortness of breath, heartbeat, weakness take place at rest; The minimum load enhances these symptoms. Contraindications to therapeutic physical education are:
Frequent attacks of angina, angina in rest, unstable angina;
Heavy heart rate disorders (frequent extrasystolia, paroxysmal tachycardia, flickering arrhythmia), the insufficiency of blood circulation of the P-b and higher stage), persistent arterial hypertension (over 170/110 mm Hg. Art.), Accompanying heavy diabetes mellitus.
Complex of exercises for patients I and II functional classes
Exercise 1
Perform an average pace of walking in place for 1-2 minutes.
Exercise 2
Perform an average tone running in place for 1 min.
Exercise 3.
Initial position Slowly raise your hands on the sides - inhale; Lower and relax hands - exhale. Repeat 3-4 times.
Exercise 4.
Initial position - also.
Raise the brush to the shoulders (Fig. 11, but) - inhale; Divide your arms to the sides (Fig. 11, b) - exhale; Again the brushes to the shoulders - inhale; Return to the starting position - exhale. Repeat 4-5 times.
Exercise 5.
Initial position - Standing, hands on the belt. Perform an average rate of tilting to the left and right. Repeat 6-8 times.
Exercise 6.
Initial position - also.
Raise the right leg forward, bend it in the knee (Fig. 12, but),then break (Fig. 12, b)and lower. Perform the same left foot. Repeat 8 times each foot.
Attention!This exercise should not be performed during dizziness, as well as with a pronounced osteochondrosis of the cervical spine.
Exercise 7.
Initial position - also.
Perform the head slopes at a slow pace: back, forward, left, right (Fig. 13, a-d).Repeat 3-4 times.
Exercise 8.
Initial position - Standing, hands are lowered along the body.
Raise your hands to the sides (Fig. 14, but),then start the head (Fig. 14, b)again to the sides and again for the head. Perform an average pace 6-8 times.
Gradually complicate the exercise: when breeding hands on the parties, make turns to the torso right and left.
Exercise 9.
Perform within 1 min running on the spot.
Exercise 10.
Initial position - Standing, hands are lowered along the body.
Perform circular movements at the same time with both hands: left - forward, right - back. Change hands. Repeat 8 times.
Exercise 11.
Initial position - also.
Put your hands on the belt and perform three spring tilt left. Repeat the slopes to the left, putting hands to the shoulders, then raising the hands up. Return to the starting position. Perform three inclination in the same sequence. Repeat 4-6 times in each direction.
Exercise 12.
Initial position -standing, legs on the width of shoulders, hands stretched forward and sides.
Perform an average pace of Maha with the right foot: to the left hand, then to the right hand, again to the left hand. Try not to put on the floor during Makhov. Return to the starting position. Repeat 3-4 times with each foot.
Exercise 13.
Initial position - Standing, hands along the body.
Divide your hands on the sides - inhale; Get your hands behind your back (left on top, right below) (Fig. 15) and, twisting the brush, clutch your fingers in the "Castle" - exhale. Repeat movement by changing the position of the hands: right from above, left below. Perform at a slow pace 6 times.
Exercise 14.
Initial position - Standing, crossed legs, hands on the belt.
Perform the slopes of the body to the left and right. Repeat an average pace 8-10 times.
Exercise 15.
Initial position -standing, hands along the body.
Put the right leg aside and lean forward, reached by hand to the floor (Fig. 16); Return to the starting position. Repeat at an average pace for 6-8 times in each direction.
Exercise 16.
Initial position - Standing, hands on the belt.
Perform Mahi left foot: right, left, right. Return to the starting position. Repeat 4-6 times each foot.
Exercise 17.
Initial position - Standing, hands along the body.
Rock back (hands at the top) (Fig. 17, but)and take two spring tilt forwards (Fig. 17, b)trying to touch the floor with the hands; knees do not bend. Return to the starting position. Repeat an average pace.
Exercise 18.
Initial position - also. Make three spring tilt back: Hands up, hands sides, hands up. Return to the starting position. Repeat at an average pace 6-8 times.
Exercise 19.
Initial position Take a breath, then bend the left foot and sneeze (as far as possible) on the right foot (Fig. 18) - exhale. Return to the starting position - inhale. Perform an average pace of squats alternately on the right and left leg. Repeat 8-10 times.
Exercise 20.
Initial position - Standing, hands on the sides. Bend your hands in the elbows - forearm and brushes up, return to the starting position. Bend your hands in the elbows - forearm and brush down. Return to the starting position. Repeat at an average pace 8-12 times. Breathing arbitrary.
Exercise 21.
Initial position - Standing, hands on the belt. Take a tilt back, go back to its original position. Repeat at an average pace 12-16 times.
Exercise 22.
Initial position - Standing, legs wider shoulders, hands are omitted along the body.
Perform a tilt back, slightly bending your legs in the knees, pull your heels to the heels. Return to the starting position. Repeat at an average pace 12-16 times.
Exercise 23.
Initial position - Standing, legs are wider than shoulders, hands are divorced to the sides.
Flexing the right leg, lean left and stretch your left hand to the left foot (Fig. 19). Return to the starting position. Repeat at an average pace 6-8 times in each direction.
Exercise 24.
Initial position - Standing, hands on the belt.
Make the right foot forward, your hands are on the sides (Fig. 20). Make 2-3 spring movements on the right foot and return to the starting position. Repeat an average pace 8 - 10 times each foot.
Exercise 25.
Initial position - Lying on the back.
From the position lying (Fig. 21, a)go to the sitting position (Fig. 21, b), without taking foot from the floor. Then return to the starting position. Repeat at a slow pace 6-8 times.
Exercise 26.
Initial position - Sitting on a chair, legs straightened, stopped with hands on a chair behind.
Lift one leg (Fig. 22, but),lower, lift the other (Fig. 22, b). Return to the starting position. Repeat an average pace 8 - 12 times each foot.
Exercise 27.
Initial position - also.
Slowly raise the straight legs (Fig. 23), bend them in your knees, straighten and return to its original position. Repeat 6 - 10 times. Breathing arbitrary.
Exercise 28.
Initial position - Lying on the stomach. Enact on the hands bent in the elbows, brushes near the shoulders (stop lying). Spit from the floor at an average pace 6-10 times.
Exercise 29.
Initial position - Standing, hands on the belt.
Squate (hands stretched forward). Return to the starting position. Repeat at an average pace 20-24 times. Breathing arbitrary.
Exercise 30.
Initial position - also.
Perform in the fast pace of 10-20 jumps: Pods Pods - legs scratch.
Exercise 31.
Perform within 1-2 minutes running on a place with a high knee lifting. The tempo is medium.
Exercise 32.
Do walking on site (or room) for 1-2 minutes. The tempo is medium.
Exercise 33.
Initial position - Standing, hands are lowered along the body. Slowly dig arms to the sides - inhale; Return to the starting position - exhale. Repeat 4-6 times.
Exercise 34.
Initial position - Standing, hands behind your head.
Put the right leg back on your sock, lift up and sides, drive. Return to the starting position. Repeat in slow pace 4-8 times each foot.
Exercise 35.
Initial position - Standing, hands on the belt.
Perform circular motions to the pelvis, as when rotating the hulakupe. The tempo is medium. Make an average pace of 8 rotations in each direction.
Exercise 36.
Source position - standing, hands are omitted along the body.
Slowly dig arms to the sides - inhale; Sit down to the entire foot, clasing your knees (Fig. 24), - exhalation; Return to the starting position. Repeat 3-4 times.
Exercise 37.
Initial position - also.
Slowly lift the left hand to the side to the level of the shoulders, spreading fingers with a voltage; At the same time, the fingers of the right hand squeeze into the fist. Return to the starting position. Repeat 6-8 times with each hand.
Exercise 38.
Perform walking in a calm pace for 1-2 minutes.
Medicinal Movements in Atherosclerosis Brain Vessels
Atherosclerosis is a disease of the vessels, in which numerous yellowish plaques containing large amounts of fat substances appear on their inner surface, mainly cholesterol and its ethers. The presence of plaques leads to a narrowing of the lumen of the arteries that impede blood flow. As a result, there is a lack of oxygen and nutrients delivered by blood.
The development of an atherosclerotic process leads to chronic insufficiency of blood supply to the brain, when with a slice of the vessels in one or another branch of the brain arteries, there may be acute insufficiency of cerebral circulation. Its result is vascular crises and even strokes.
Hypertensive disease and atherosclerosis of the brain vessels very often accompany each other.
In the treatment of atherosclerosis, it is important to create conditions due to which the blood supply to the brain would have improved. This is primarily walking in the fresh air, the mandatory hygienic gymnastics and the fulfillment of the satisfaction of physical work, and people of mental labor are a combination of him with difficulty physical.
The following is a specially designed set of exercises, intended for patients with atherosclerosis of the brain vessels of the first and second stage.
Complex 1 (First Stage)
Exercise 1
Perform walking at an average pace for 2-3 minutes, making a 2-3 step inhale, 3-4 steps - exhale.
Exercise 2
Initial position - standing, socks and heels together; Hands lie on the lower back thumbs forward.
At the same time, with exhalation through the nose, draw, as far as possible, belly (Fig. 25, but),then, simultaneously put forward it as much as possible (Fig. 25, b).Look straight in front of yourself, make sure that the back is smooth, and the shoulders are deployed.
Exercise perfume slowly, follow the synchronism of breathing and movement. Repeat 3-4 times.
Exercise 3.
Initial position - Sitting on a chair.
Compress (Fig. 26, but)and sprinkle (Fig. 26, b)hand fingers and slowly raise them up. Repeat 3-4 times at a slow pace, after which the shakes of the brushes.
Exercise 4.
Initial position - Sitting deep on a chair, legs on the width of the shoulders.
Pull the legs forward and perform rotational movements in the ankle joints 8-10 times in the one and the other side (Fig. 27), after which shock the feet. Through breathing arbitrary, the tempo is medium.
Exercise 5.
Initial position - Sitting on a chair.
Synchronously bend and extension limbs in elbow, shoulder and knee joints, imitating walking (Fig. 28). On each expense, change the position of the hands and legs. Floor fees do not break down. Repeat 8-10 times. Through breathing arbitrary, the tempo is medium.
Exercise 6.
Initial position - Sitting on a chair, legs together, hands on his knees.
To account 1 Put the right hand on the belt (Fig. 29, but),at the expense of 2, do the same with your left hand (Fig. 29, b)at the expense of 3 palm of the right hand, put on the back of the back (Fig. 29, in),at the expense of 4 the same repeat the left hand (Fig. 29, d).Then follow the exercise in the reverse order, i.e., move the right hand with a nape to the belt, etc. Perform 3-4 times.
Exercise 7.
Perceive walking in place.
Exercise 8.
Initial position - Standing, hands on the back of the chair. Perform an average pace 4-5 of the squats (Fig. 30). Breathing arbitrary.
Exercise 9.
Initial position - Standing, hands on the back of the chair, legs together.
At the expense of 1 left hand, take to the side, while turning the head there, look at the brush, retain my right leg (Fig. 31); On account 2 Return to the starting position. At the expense of 3-4, do the same right hand and left foot. Repeat 3-4 times.
Exercise 10.
Initial position - Standing face to the back of the chair and keeping her.
Cancel your left foot back to the sock as possible, get to the lower back and take 3-5 spring tilt tilt backs (Fig. 32) - exhale. Return to the starting position - inhale. Perform the same on the other legs.
Exercise 11.
Initial position - Standing, legs together.
Raise the right leg, bent in the knee and tap it the elbow bent left hand, while the housing is slightly tilt and deploy to the right (Fig. 33) - exhale. Return to the starting position - inhale. Do the same left foot and right hand. Repeat at an average pace 3-4 times.
Exercise 12.
Initial position - Standing, hands on the sides.
Make wide circular movements forward, then back. Breathing arbitrary. Perform 15-20 movements in each direction. As exercise, the exercise can be performed with dumbbells (1.5 kg).
Exercise 13.
Initial position - Standing, hands on the belt.
Tilt the body left and right (Fig. 34), sliding hands on the side surface of the body and legs. Repeat on each side 3-4 times.
Exercise 14.
Initial position - Standing.
Help the right hand for the support (the back of the chair, the door of the door), the left foot make the mahs back with the simultaneous lifting of the left hand up, then max ahead (as above), the hand at this time makes movement back. Repeat 10-15 times. Do the same to the right limbs.
Exercise 15.
Initial position - Standing. Perform breathing exercises:
1. Making a breath, expand the chest with simultaneous protrusion of the front wall of the abdomen. Exhalation start with an energetic drawage of the abdominal wall and the subsequent compressing of the chest. Breathe through the nose. To control one hand, put on the chest, the other - on the stomach. Repeat 4-8 times.
2. Make a deep breath through the nose and pushing, in 2-3 reception, exhale through the mouth. Repeat 3-6 times.
Exercise 16.
Initial position - Standing.
Rather Medball (printed ball) around the body - right to left and vice versa. Repeat 3-4 times in each direction.
Exercise 17.
Initial position - Standing.
Raise yourself on the elbow's elongated hands to the level slightly above the head - inhale. Lower it, skip down the raised legs under the thigh - exhale. Repeat each foot 2-3 times, then half a minute go through the room.
Exercise 18.
Initial position - Standing.
Within 10-15 s on an elongated hand hold the stick in the vertical position. Look at her without raising your heads, right. Repeat the exercise with the other hand. To hold the stick, moving in different directions are allowed. Breathing arbitrary. Repeat 2-3 times.
Exercise 19.
Perfect walking in a straight line with your hands stretched forward. The heel one is put to the sock of another (Fig. 35). The first 3-4 exercise exercise perform with open eyes, then with closed.
Exercise 20.
Perform a segmental self-making neck and head. First massage the lower back area, then the neck, the adapter, the nape, forehead and the temporal area. Use such massages such as stroking and rubbing.
Exercise 21.
In the position lying - complete self-dissolution for 2-3 minutes.
Complex 2 (Second Stage)
This is a more lightweight complex, it consists mainly of exercises belonging to the first complex, with the exception of exercises 6, 11, 12, 14 and 17.
Exercise 6 is replaced as follows:
Source position - sitting on a chair, legs together.
At the expense of 1-2 hands, lift up and spread - inhale, at the expense of 3-4 raise the right knee to the chest, clasping it with your hands - exhale. Perform the same by lifting the left knee. Repeat 3-4 times.
After 10-12 lessons (if there are no unpleasant sensations), you can gradually connect the exercises of the first complex.
Healing Movements in Hypertension
The physical exercises that are prescribed during the complex treatment of hypertension cause the depressor reaction of the vessels, which leads to a decrease in blood pressure, improving the blood supply of the brain and removes such symptoms of the disease as headache and feeling of gravity in the head.
When prescribing the medical physical education, the doctor must determine the motor regime, most favorable for the patient. Eliminate gentle, gentle-training and training regime.
Gentle modewith hypertension, the disease is assigned, as a rule, in the first weeks (sometimes months) after discharge from the hospital, as well as the deterioration of health. In this mode, mostly muscle relaxation exercises, the simplest rhythmic gymnastic exercises, then turn on dynamic cyclic exercises (mostly walking).
Gentle-training regimeit is assigned as the body's stability increases to physical exertion, which is determined using special tests.
Those who are engaged in gentle-training mode, in addition to the main complex, it is necessary to perform muscle relaxation exercises, as well as walking and jogging.
Training regimeassigns to those who easily transfers the load of gentle-training regime. It includes regular workouts, mostly accelerated walking and slow run, in some cases - classes on exercise bikes or cycling, after large physical exertion - muscle relaxation.
Complex of exercises for people engaged in gentle mode
Exercise 1
Initial position - Lying on the back, hands along the body.
Bend your legs in the ankle joints (feet on yourself) and at the same time squeeze your fingers - inhale. All muscles are slightly tense. Separate your legs and disconnect your fingers - exhale, relax. Repeat 6-8 times.
Exercise 2
Initial position - also.
Perform a diaphragm breathing. Make 4-5 inhales and exhale.
Exercise 3.
Initial position - also.
Raise the brushes to the shoulders, pull the hands up, behind the head - inhale. Lower your hands along the body, relaxing the muscles of the shoulder belt, - exhale. Repeat 4-5 times.
Exercise 4.
Initial position - also.
Strain the muscles of the legs, pressing them to the bed and stretching the heels down, - inhale. Relax muscles - exhale. Repeat 3-4 times.
Exercise 5.
Initial position - also.
Bend the left hand, touching the brush of the left shoulder, and at the same time bend the left leg in the knee and hip joints (Fig. 36) - inhale. Separate your hand and leg, relaxing the muscles, - exhale. Repeat 4-5 times with each hand and foot. Breathing Do not delay.
Exercise 6.
Initial position - also.
Lift one leg and make circular movements in the hip joint (as if drawing large circles in the air). Lower the leg and relax the muscles (there should be a feeling of gravity in the leg). Breathing arbitrary. Repeat 6-8 times each foot.
Exercise 7.
Initial position - also. Perform a diaphragmatic breathing: Make 4-5 inhales and exhale.
Exercise 8.
Initial position - also.
Having lifted the brush to the shoulders, make circular movements in the shoulder joints. Then lower your arms along the body and relax the muscles of the hands and shoulder belt. Breathing arbitrary, but without delay. Repeat 8-10 times.
Exercise 9.
Initial position - also.
At the same time with free fly movements, take away straight leg and hand - inhale. Return to the starting position - exhale. Repeat 3-4 times in each direction.
Exercise 10.
Initial position - also.
Relaxation, relaxing all body muscles. Breathing free.
Complex 1 exercises for people engaged in gentle-training mode
Exercise 1
Initial position - Sitting.
Accept "Couter Pose" (Fig. 37, but),then straighten the body, lifting the head (Fig. 37, b) - inhale. Return to the "Coucher Pose" - exhalation, at the same time relaxing the muscles. Repeat 3-4 times.
Exercise 2
Initial position - also.
Hands are omitted, legs straightened with a support on the heels. Perform circular movements simultaneously in the rays and ankle joints. Repeat 8-10 times in each direction. Breathing arbitrary.
Exercise 3.
Initial position - The same, hands are omitted.
Turn the torch turns to the side with the simultaneous assignment of the hand to the same side - inhale. Return to the starting position - exhale, relax the muscles. Repeat 3-4 times in each direction.
Exercise 4.
Initial position - also.
Put the brushes to the shoulders and perform circular movements in the shoulder joints. Lower your hands, relax the muscles. Repeat 4 times in each direction. Breathing arbitrary.
Exercise 5.
Initial position - The same, hands on the belt.
Take a breath, then putting forward the right leg, pull the hands to it - exhale. Return to the starting position - inhale. Repeat 5-7 times.
Exercise 6.
Initial position - The same, hands are omitted.
Bending a little ahead, make mahu hands: back-back (Fig. 38). Breathing arbitrary. Movements should be free, with a large amplitude. Repeat 5-6 times.
Exercise 7.
Initial position - also.
Divide your arms to the side - inhale. Bend the leg in the knee and press it with your hands to the chest (Fig. 39) - exhale. Repeat 3-4 times with each foot.
Exercise 8.
Initial position - also. Squeeze your brush in the fist and lift them to your shoulders. With a slight voltage, remove back (Fig. 40) - inhale. Lower hands with relaxation - exhale. Repeat 5-6 times.
Completing the execution of the complex, go through the room for 30 s, making arbitrary movements with your hands.
Complex 2 exercises for people engaged in gentle-training mode
Exercise 1
Initial position - Standing.
Make a step forward (with the transfer of the center of gravity of the body), pull forward and up, pull the hands - inhale. Put your leg, lower your hands - exhale. Repeat 3-4 times (with moving forward).
Exercise 2
Initial position - also.
Enroll your hands on the wall (hands at the shoulder level), the torso slightly tilted forward. Imitate walking in place, lifting only heels. Repeat 10-12 times.
Exercise 3.
Initial position - also.
Go around the room; At the same time raising relaxed hands up and shook up with brushes - inhale. Relaxly lower your hands - exhale. Repeat 4-6 times.
Exercise 4.
Initial position - The same, hands on the belt.
Perform Mahi with the right foot (back and forth), trying to relax your leg before the sensation of gravity. Breathing arbitrary. Exercise the same to the left. Repeat 4-6 times.
Exercise 5.
Initial position - Sitting on a chair, hands are omitted. Raise your shoulders up - breathe, lower - exhale. Repeat 5-6 times.
Exercise 6.
Initial position - also.
Take the right hand and to the side at the same time (Fig. 41) - inhale; Lower - exhale. Repeat the same for the left hand and legs. When returning to the original position, the neck and torso muscles should be relaxed. Repeat 4-5 times.
Exercise 7.
Initial position - also.
In conclusion, perform relaxation in the "Kucera Pose".
Complex of exercises for people engaged in the training mode
For people engaged in the training mode, the main source position is standing. In classes, it is necessary to include muscle relaxation exercises in the sitting position, preferably with objects (gymnastic sticks, balls, dumbbells), elements of rhythmic gymnastics to the music, etc.
Exercise 1
Initial position - Standing.
For 1-2 minutes, follow the usual, on the socks, on the heels, cross-step, "FOK" (with an appropriate step), back forward, etc. Walking options change after 4-6 steps. Breathing calm.
Exercise 2
Initial position - Sitting on a chair.
Put the hands bent in the elbows, in front of the breast. With effort, remove the elbows back (Fig. 42, but) - inhale. Lean forward with free hanging hands (brushes in heels) (Fig. 42, b) - Exhale. Head with inclons low do not lower. Repeat 3-4 times.
Exercise 3.
Initial position - The same, with an emphasis on the seat hands.
Lift your legs and exhale 3-4 movements imitating riding a bike. Return to its original position and pause 2-3 s, then repeat the exercise. Perform 4-5 times.
Exercise 4.
Initial position - The same, hands are omitted. Raise your shoulders - inhale (Fig. 43). Make a circular movement of your shoulders back, omitting them, - exhale. Repeat 5-6 times.
Exercise 5.
Initial position - also.
Squeeze your brush into a fist and lift them to your shoulders; Elbows with a slight voltage. Take back - inhale. Lower hands with relaxation - exhale. Repeat 5-6 times.
Exercise 6.
Initial position - The same, hands on the belt.
Pull your hands forward and simultaneously break the right foot in the knee joint (Fig. 44, but) - inhale. Touch your hands in the "Castle" under the knee joint and shake a relaxed shin (Fig. 44, b) - Exhale. Repeat 4-5 times.
Exercise 7.
Initial position - also. Put the stops per line (left before right). Stand from the chair, holding the balance - exhalation; Sit - inhale. Repeat 8 times by changing the position of the stop.
Exercise 8.
Initial position - also.
Accept "Coucher's Pose" (Fig. 45) and quietly raise for 1-2 minutes.
Exercise 9.
Complete walking in Fig. 45 C. 30 C, you can with different hand movements.
Exercise 10.
Initial position - Standing, legs on the width of the shoulders.
Turn the torso turns with the assignment of one hand aside and back - inhale. Return to the starting position - exhale. Repeat 3-4 times in each direction.
Exercise 11.
Initial position - also.
Raise your brushes to your shoulders, elbows and shoulders. Take back and simultaneously bend one leg in the knee and hip joints - inhale. Try to keep your equilibrium. Return to the starting position - exhale. Repeat 3-4 times with each foot.
Exercise 12.
Initial position - also.
Relieve your hands on the wall and most strain all the muscles (without movements) at 2-5 s. Lower your hands and relax. Repeat 3-4 times.
Exercise 13.
Perceive walking: on 2 steps - raise your hands (muscles are tense), by 3 steps - gradually lower them, consistently "folding" them (in the rays-up joints, in the elbow, in the shoulder) and relaxing the corresponding muscles. Repeat 2-3 times.
Exercise 14.
Initial position - Standing, legs on the width of the shoulders.
Divide your arms to the side, the heel of the right legs cut to the left left. Perform the slopes of the body forward, then to the sides. Try to keep your equilibrium. Repeat 3-4 times in each direction.
Healing Movements in Hypotone
Hypotone - chronically reduced arterial pressure, "as a rule, people leading a low-wear lifestyle suffer. Therefore, in the complex treatment of this disease, an important place is given to exercise.
The essence of the method of therapeutic gymnastics in hypotension is reduced to the dosage stimulation of proproceptors (proprioceptors - the end formations of sensitive nerve fibers in skeletal muscles, bundles and articular bags; they are annoyed with a reduction, voltage or stretching muscles). With the help of special exercises, the tone of skeletal muscles changes, as a result of which proprioceptive impulsation is activated, changing the level of blood pressure at rest.
Classes of medical gymnastics with this disease give a good effect if the following conditions are followed:
Systemic use of exercise;
Regularity (the best results are obtained at daily classes);
Duration (two months of classes give a good effect, but half a year, and even better the year of classes lead to a much more pronounced result);
A gradual increase in physical activity (only subject to this rule, it is possible to increase adaptation to physical exertion, which is the result of the mobilization of the organism reserves).
Below is a few sets of exercises according to the Vasilenko method, recommended for primary arterial hypotension.
Complex 1 (Easy)
Exercise 1
Perform within 60 with walking first in slow and middle pace, then gradually accelerating the tempo.
Exercise 2
Pull your hands forward and perform for 40 with walking with compressing your fingers in the fists and the squeezing of them in the fast pace.
Exercise 3.
Divide your arms to the sides and perform within 30 with walking at an average pace. Breathing uniform.
Exercise 4.
Raise your hands up and perform for 30 hours at middle pace. Follow the correctness of posture.
Exercise 5.
Put your hands on the waist and perform for 30 with a walk on the socks at an average pace. Do not allow tilt torso forward.
Exercise 6.
Perform for 30 with walking on the heels, trying to raise your leg socks as much as possible. The tempo is medium.
Exercise 7.
Tilt the torso ahead (feet semi-bent, hands on the hips).
Perform walking at an average pace in the semi-received for 15 s. Try not to detain your breath.
Exercise 8.
Exercise 9.
Initial position - Standing.
Raise your hands through the sides, at the same time climbing on the socks, - inhale. Return to the starting position - exhale. Repeat 5 times.
Exercise 10.
Initial position
Raise the left foot, bent in the knee, straighten it, then bend it again and return to its original position. Do the same with another foot. Repeat 5 times each foot. Perform moves smoothly, without jerks, holding the balance.
Exercise 11.
Initial position - Standing, go apart, hands on the sides.
Make four slow rotations in the shoulder joints forward, then three rapid rotations in the shoulder joints. Same back. Repeat 5 times in each direction. Breathing uniform.
Exercise 12.
Initial position - Standing, go apart, hands are omitted down.
Raise your hands up and relaxfully shake up with tassels - breathe, then relaxed down the hands down - exhale. Repeat 5 times, trying to achieve maximum relaxation.
Exercise 13.
Initial position - Standing.
Put the left hand on the waist, then - right, left hand - for the head, right - for my head, left - on the waist, right - on the waist, left down, right - just like. Repeat 5 times, gradually speeding up the tempo.
Exercise 14.
Initial position - Standing, legs apart, hands behind your head.
Tilt the torso to the left, return to its original position. Perform the same to the other side. Repeat slowly, smoothly, without jerks 5 times in each direction.
Exercise 15.
Initial position - also.
Take the elbows back - inhale, go back to the starting position - exhale. Repeat 5 times. Breath through the nose.
Exercise 16.
Initial position Raise your hands up - inhale, tilt the torso ahead so that your fingers touch the floor - exhale. Repeat 5 times.
Exercise 17.
Initial position - Standing, nods apart, hands in front of the breast.
Jerk away elbows back; Divide hands on the sides, palm up, with a turn of the body to the side. Perform an average pace 5 times in each direction.
Exercise 18.
Initial position - Standing, legs together, hands stretched forward.
Perform your right foot forward (toes to touch the brush of the left hand) (Fig. 46) - inhale, go back to the starting position - exhale. The same follow the left foot. Repeat 5 times each foot. The tempo is medium.
Exercise 19.
Initial position - Standing, legs apart, hands are omitted.
Tighten your hands (with a slide on the body) to the axillary variables (Fig. 47) - inhale, go back to the starting position - exhale. Repeat at a slow pace 5 times. Breath through the nose.
(Exercises 20-22 are carried out ply, without intervals.)
Exercise 20.
Initial position - Standing.
Sit down, pull your hands forward, palm inward, - exhale; Return to the starting position - inhale. Repeat at a slow pace 10 times.
Exercise 21.
Initial position - Standing, legs together, hands on the waist. Perform in the fast pace 10 of the docks on two legs. Breathing uniform.
Exercise 22.
Perform within 60 with running at a slow pace. Breathing uniform.
Exercise 23.
Perform within 90 with a walk with a slowdown in the tempo, achieving full respiratory recovery.
Exercise 24.
Initial position - Sitting on a chair, hands with dumbbells on the knees (weight of dumbbells 1-2 kg).
Raise your hands with dumbbells forward and hold them 10 s. After the voltage - pause 40-45 s. Breathing uniform.
Exercise 25.
Initial position - also.
Divide your hands to the sides and hold 10 s. After the voltage - pause 40-45 s. Breathing uniform.
Exercise 26.
Divide your arms to the sides and perform in slow pace walking forward face and forth back. Repeat 5 times.
Exercise 27.
Initial position - Standing.
Hold the gymnastic stick on the palm in the vertical position. Balancing with a stick alternately with two hands for 3 minutes.
Exercise 28.
Initial position
Balancing with a stick alternately with each hand 3 min. Breathing uniform.
Watch that there is no breathing delay. After the voltage - pause 40-45 s.
Complex 2 (medium)
Perform exercises 1-6 of the complex 1.
Exercise 7.
Put your hands on the belt and perform within 30 with walking on the external stop of the foot. The tempo is medium.
Then, in the same pace, go for 30 s on the domestic stop of the foot.
Exercise 8.
Initial position - Torch is tilted forward, feet semi-bent, hands on the hips.
Perform within 30 with walking at an average pace in the semi-trace. Breathing uniform.
Exercise 9.
Initial position - also.
Perform within 30 with a walk with a slowdown in the tempo. Breath calm and deep.
Exercise 10.
Initial position - Standing, legs apart, hands are omitted.
Take a gymnastic stick for both ends, lift your hands up - inhale; Return to the starting position - exhale. Repeat 5 times. Breath through the nose.
Exercise 11.
Initial position - Standing, legs together, hands on a stick standing ahead vertically.
Make your left foot forward - exhale, go back to the starting position - inhale. Perform the same right foot. Repeat 5 times each foot.
Exercise 12.
Initial position - Standing, legs apart, hands forward.
Take a stick located horizontally, for the middle. Within 30 s swing a stick to the right and left ("propeller"). The pace is fast, breathing do not delay.
Exercise 13.
Initial position - Standing, legs apart, hands are omitted.
Raise the left hand, relaxively shake the brush - inhale; Return to the starting position. Perform the same right hand. Repeat 5 times each hand, achieving maximum relaxation.
Exercise 14.
Initial position - Standing, legs apart, hands bent in the elbows, hold a stick behind your back.
Holding a stick behind your back with your elbows, tilt the body to the left - exhale, go back to the original position - inhale. Perform the same to the right. Repeat 15 times in each direction. Slow, move the movement in the same plane.
W.prague 15.
Initial position - Standing, legs together, Hands Hold a stick in front of them.
Bend your hands in the elbows, pull forward, bend in the elbows again, go back to the starting position; Bend your hands in the elbows, lift up, bend in the elbows, return to the starting position. Repeat 10 times an average pace.
Exercise 16.
Initial position - Standing, the legs apart, the hands are omitted, hold the stick in the ends.
Raise your hands up - inhale, tilt the torso ahead - exhale. Repeat at a slow pace 5 times.
Exercise 17.
Initial position - The legs together, the hands are omitted, hold the stick in the ends of grip from above.
Bend your hands in the elbows and tighten the stick to the chest - inhale, go back to its original position - exhale. Repeat 5 times. Breathe deeply through the nose.
Exercise 18.
Initial position - also.
At the expense of 1-2 lift hands up with a simultaneous deep drop forward (without swinging) - inhale, go back to its original position. Repeat 5 times.
Exercise 19.
Initial position - Feet apart, right (left) hand stretched forward and holds a stick standing ahead vertically.
Take the left (right) hand aside with the rotation of the body to the side - inhale, go back to the starting position - exhale. Perform at a slow pace alternately 5 times in each direction. Follow the correctness of breathing.
Exercise 20.
Initial position - Standing, legs apart, hands are omitted.
Sit down, stretching your hands forward with palms inside, - exhale, go back to the starting position - inhale. Repeat at a slow pace 15 times.
(Exercises 21-23 are carried out ply, without intervals.)
Exercise 21.
Initial position - Standing, legs together, hands on the waist.
Make a fast pace of 15 dyskokov on two legs. Breathing uniform.
Exercise 22.
Perform within 2 minutes running at a slow pace without accelerations. Breathing uniform.
Exercise 23.
Perform for 1.5 minutes - until fully restoring breathing - walking with a slowdown in the tempo.
Exercise 24.
Initial position
Raise your hands forward and hold 15 s. After exercise, rest 40-45 s.
Exercise 25.
Initial position - also.
Divide your hands to the sides and hold 15 s, preventing breathing delays. After exercise, rest 40-45 s.
Exercise 26.
Raise your hands up and perform in a slow pace walk forward face and forth with your back (5 times). Try to move without changing the tempo.
Exercise 27.
Repeat the exercise 26 by putting hands behind the head.
Exercise 28.
Still walking with the passing step forward and backward (5 times in each direction).
Exercise 29.
Initial position - Standing, gymnastic stick vertically on the finger of the brush.
Balancing for 3 minutes with a stick alternately with each hand. Try to achieve a clear fulfillment and confident balance.
Exercise 30.
Initial position - Standing, stick vertically on the palm.
Balance the stick, throw it up, take on the palm of the same hand and again balance. Perform an exercise for 2 minutes each hand.
Exercise 31.
Initial position - Standing, legs apart, hands are omitted.
Put, hands forward - exhale, go back to the original position - inhale. Perform at a slow pace, squatting deep.
Exercises 31-34 are pumped, without interval.
Exercise 32.
Initial position - Legs together, hands on the waist. Perform in the fast pace 10 of the docks on two legs. Breathing uniform.
Exercise 33.
Perform for 1.5 minutes running at a slow pace, not allowing breathing delays.
Exercise 34.
Perform for 1.5 minutes walking with a slowdown in the tempo, achieving full respiratory recovery.
Repeat exercises 24 and 25.
Exercise 35.
Initial position - standing at the wall, legs apart, the torso is a little tilted forward, the hands rest in the wall.
As much as much as possible on the wall for 3 s. After the voltage - pause 40-45 s. Repeat 3 times without allowing breathing delays.
Exercise 36.
Initial position - Standing, legs apart, hands are omitted.
Put the left hand on the waist, then the right, left hand to the shoulder, then - right, pull the left hand up, then - right. Repeat the movement in the reverse order and return to the starting position. Perform 5 times gradually slowing down the tempo. Breathing is uniform, through the nose.
Complex 3 (strong)
Exercises 1-6 of the complex 1, then 7-8 of the complex 2.
Exercise 1
Divide your hands on the sides and perform at a slow pace for 30 hours with a wide step with the trunks of the body to the sides.
Perform an exercise 10 of the complex 2.
Exercise 2
Initial position - Standing, put apart, hands with dumbbells omitted (weight of dumbbells 1.5-2 kg).
Raise your hands through the side up, rising at the same time on the socks, - inhale, go back to the starting position - exhale. Repeat 5 times. Breathe through the nose.
Exercise 3.
Initial position - Legs together, hands with dumbbells on the waist.
Raise the left foot, bent in the knee, pull the leg forward, bend the leg again, go back to the starting position. Perform at a slow pace alternately each foot 5 times.
Exercise 4.
Initial position
Make four slow and four rapid rotations in the shoulder joints forward. Perform the same back. Repeat 5 times in each direction. For complication, reduce the amplitude of rotation.
Exercise 5.
Initial position - Standing, legs apart, hands are omitted.
Raise your hands up, relaxed shock with tassels - inhale; Relaxly lower your hands down - exhale. Repeat 5 times, seeking maximum relaxation.
Exercise 6.
Initial position - Standing, legs apart, hands with dumbbells omitted.
Put the left hand on the waist, then the right, left hand to the shoulder, then - right, left on the waist, then - right, left down, right down. Repeat 5 times, gradually speeding up the tempo.
Exercise 7.
Initial position - Feet apart, hands with dumbbells on the sides.
Tilt the body to the left - exhale, go back to the original position - inhale, go back to the right - exhale, go back to the starting position - inhale. Perform slowly and smoothly 5 times in each direction.
Exercise 8.
Initial position - also.
Bend your hands in the elbows (the dumbbells slide to the armpat) - inhale, go back to its original position - exhale. Repeat 5 times. Breathing is smooth, through the nose.
Exercise 9.
Initial position - also.
Raise your hands up - inhale, tilt the torso ahead so that the dumbbells touched the floor - exhale. Repeat at a slow pace 5 times.
Exercise 10.
Initial position - Feet apart, hands with dumbbells in front of the breast.
Jerk away the elbows back, divert hands to the side with a turn of the body to the side. Perform an average pace alternately 5 times in each direction. Breathing uniform.
Exercise 11.
Initial position - Legs together, hands with dumbbells forward.
Make your left foot forward (foot sock touches the brush of the right hand) - exhale, go back to the starting position - inhale. Perform the same right foot. Repeat at an average pace 5 times each foot.
Exercise 12.
Initial position - Feet apart, hands with dumbbells on the waist.
Take the elbows back and drive it - inhale, go back to the starting position - exhale. Repeat 5 times. Breathing is uniform, through the nose.
Exercise 13.
Initial position - Standing, legs apart, hands are omitted.
Put, hands forward - exhale, go back to the original position - inhale. Make a slow pace of 20 deep squats.
Exercises 13-16 are pumped, without interval.
Exercise 14.
Initial position - Legs together, hands on the waist. Perform a fast pace of 20 high douses on two legs. Breathing uniform.
Exercise 15.
Perform within 2 minutes running in slow and middle pace.
Exercise 16.
Perform for 1.5 minutes walking with a gradual slowdown of the tempo until the respiratory restoration.
Exercise 17.
Initial position - Sitting on a chair, hands with dumbbells on the knees (weight of dumbbells 1.5-3 kg).
Pull your hands forward and hold 20 s. Do not allow breathing delays. After the voltage - pause 40-45 s.
Exercise 18.
Initial position - also.
Divide your hands to the sides and hold 20 s. Do not allow breathing delays. After the voltage - pause 40-45 s.
Exercise 19.
Divide your hands to the sides and perform in a slow pace walking with a rotation of 90 ° (180 °, 360 °). Repeat 5 times.
Exercise 20.
Perform the previous exercise, but with eyes closed.
Exercise 21.
Initial position - Standing, gymnastic stick vertically on palm.
Balance the stick, throw it up, take another hand to the palm and balance. Perform for 3 minutes, achieving a clear and sure balance.
Exercise 22.
Initial position - Stick vertically on the back of the foot (the leg is somewhat raised).
Balance the stick, throw it up, take the palm of the same hand and balance. Perform for 3 minutes, achieving a clear and sure balance.
Exercise 23.
Initial position - Standing, legs apart, hands are omitted.
Put, hands forward - exhale, go back to the original position - inhale. Perform at a slow pace of 15 deep squats, not allowing breathing delays.
Exercises 23-25 \u200b\u200bwill be pumped without interval.
Exercise 24.
Initial position - Legs together, hands on the waist. Perform in the fast pace of 15 dyskokov on two legs. Breathing uniform.
Perform without interval exercise 33, 34, then 35 and 36 of the complex 2.
Exercise 25.
Initial position - Standing, legs apart, hands are omitted.
Raise your hands through the side up - inhale, go back to the starting position - exhale. Repeat 5 times until the restoration of breathing. Breathing smoothly, deep through the nose.
Perform exercises 35, 36 of the complex 2.
Respiratory system
Only trained muscles are able to provide full-fledged breathing and normal gas exchange, so in the treatment of respiratory organs with physical exercises a special place is given. They are aimed at training primarily of those muscles, which are involved in the process of breathing: aperture, outdoor and internal intercostal muscles, the square muscle of the lower back, the straight and transverse muscles of the abdomen, the outer and inner oblique muscles of the abdomen, etc. In addition, breathing exercises contribute to creating an extensive The circulatory system in the tissues of the bronchi, lungs and all the chest, which significantly improves the blood supply to these organs.
Therapeutic movements for bronchitis
Due to its effectiveness, breathing exercises are not only an important healing, but also a preventive agent. People ever overwhelmed with sharp or chronic bronchitis or other bronchopile diseases must necessarily include them in their daily complex of morning charging.
Below are three sets of exercises for patients with chronic bronchitis, located at different stages of the disease.
A complex of therapeutic movements for the aggravation of chronic bronchitis
Exercise 1
Initial position - The legs are slightly placed, the hands bent in front of the breast.
Spring movement move the elbows back and breathe, straighten your hands - exhale. Repeat 5-6 times.
Exercise 2
Initial position
Raise your hands up and take a deep breath; Stand sharply to the side - exhale. The same else. Repeat 5-6 times in each direction.
Exercise 3.
Initial position - The legs are slightly placed, the hands are omitted.
Divide your hands to the sides and take a deep breath; Sit down, putting hands forward, - exhale. Repeat 6-10 times.
(Elderly people can easily simplify: do incomplete squats for 3-5 times, leaning on a chair or bench.)
Exercise 4.
Initial position - Standing.
Put the right hand on the back of the chair, left on the belt and take a deep breath; Perform the flying movement with the left foot - exhale. The same with the other foot. Repeat 5-6 times each foot.
Exercise 5.
Initial position - Standing, legs on the width of the shoulders.
Divide your arms to the side - inhale. Bend forward, trying to get the floor with your fingers - exhale. Repeat 5-6 times.
Exercise 6.
Initial position - Standing.
Put the left hand on the back of the chair, right - on the belt and take a deep breath; Make the right foot, slightly bent in the knee, circular movements in the hip joint (Fig. 48) in one and the other side - exhale. Perform the same other foot. Repeat 5-6 times for each leg.
Exercise 7.
Initial position - Standing.
Put your hands on the hips - a deep breath, make circular movements to the torso right - exhale. Perform the same left. Repeat 4-5 times in each direction.
Exercise 8.
Perform walking for 3 minutes first in fast, and then at a slow pace. Do not delay your breath!
A complex of medical movements for people with irreversible changes in the lungs and cardiovascular system
Exercise 1
Initial position - Standing, legs on the width of the shoulders. Divide your hands on the sides (Fig. 49) and inhale deeply. During the reinforced exhalation, do spring movements back and ahead, breathing down. Repeat 5-7 times.
Exercise 2
Initial position - Standing, legs on the width of the shoulders.
Take a deep breath; On the exhalation, perform spring movements with your hands: one - up and back, the other is down and back. Then change your arms in some places. Repeat at an average pace 4-6 times. Breathing uniform.
Exercise 3.
Initial position - Standing, legs on the width of the shoulders, feet parallel, the shoulders are deployed, the torso is straightened, hands on the waist.
Inhale and make semi-man. Return to the starting position - exhale. Repeat 6-8 times.
Exercise 4.
Initial position
Take a breath, then, slowly exhausted, tilt the torso forward (Fig. 50), swinging freely by hand. Repeat 4-5 times.
Exercise 5.
Initial position - Standing sideways to the chair.
Enact with right hand on the back of the chair, put the left on the belt. Breathe deeply; Exhausted, make flying movements with right foot forward-back. Make the same, performing maugh with another foot. Repeat each foot 4-5 times.
Exercise 6.
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
Divide your hands on the sides - inhale; Slowly lean forward, striving to get the floor with your fingers, - exhale.
(When dizziness occurs, you need to immediately sit on the chair.)
Exercise 7.
Initial position - Standing, legs slightly arrange, hands on hips.
Take a deep breath; Exhausted, tilt the torso to the right, helping the left hand raised up. Do the same else. Repeat 4-5 times in each direction.
Exercise 8.
Initial position - Standing sideways to the chair.
Go to your left hand about the back of the chair. Make a deep breath, bend the right leg in your knee and perform circular movements in the hip joint on one, then in the other side. The same with the other foot. Repeat 4 times with each foot.
Exercise 9.
Initial position - Standing, hands on the back of the chair. Take a deep breath, sneeze - exhale, go back to the original position - inhale. Repeat 6 times.
Exercise 10.
Initial position - Standing, legs on the width of the shoulders, hands on the belt.
Make a deep breath and in exhale. Perform circular movements of the torso: forward, to the side, back. Repeat 3-4 times to the other side.
Exercise 11.
Initial position - Standing, legs are slightly placed. Help your hands for the back of the chair. Exhale and make squat, if hard - semi-man. Repeat 8-10 times.
Exercise 12.
Perform walking at an average pace for 3-5 minutes: 3-4 steps - inhale, 5-7 steps - exhale.
Complex of exercises for practically healthy people (bronchitis prevention)
Exercise 1
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
At the expense of 1-2, turn hands to the sides, turning the palm up (Fig. 51), stretch and take a deep breath, on account 3-4 Return to the starting position - exhale.
Repeat 3-4 times.
Exercise 2
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
At the expense of 1, bend the left leg in the knee, put the right hand on the belt, and take the left to the side - inhale (Fig. 52); On account 2 Return to the starting position - exhale. Perform the same movements with the right leg and right hand to account 3-4 (left hand on the belt).
Repeat 3-4 times.
Exercise 3.
Initial position - Standing, legs on the width of the shoulders, hands in front of the breast.
For each account, perform jums with your hands back, rhythmically combining them with inhale and exhale. Repeat 3-4 times.
Exercise 4.
Initial position - Standing, legs together, hands on the belt.
Make a deep breath, at the expense of 1-2, squeezing on the socks, pull the hands forward (Fig. 53) - exhale, on account 3-4 Return to the starting position - inhale.
Repeat 3-4 times.
Exercise 5.
Initial position - Feet on the width of the shoulders, hands are omitted.
Take a deep breath; At the expense of 1-2 tilt the torso to the left (the left hand slides down the leg) - exhale; At the expense of 3-4, go back to the starting position - inhale. At the expense of 5-8, follow the same movements to the right side.
Repeat 3-4 times.
Exercise 6.
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
At the expense of 1-2 bent in the elbows hands lift to the shoulder level - inhale; At the expense of 3-4 relaxed hands lower down and shake them several times - exhale.
Repeat 3-4 times.
Exercise 7.
Initial position - Legs wider shoulders, hands on a belt.
On account 1 Take the right leg back, and bent into the elbow left hand, lift to the shoulder (Fig. 54) - inhale, on account 2 Return to the starting position - exhale, on account 3-4 Perform the same movements with left foot and right hand . Repeat 3-4 times.
Medicinal movements during pleuritic
The complex of therapeutic movements appointed during pleuritic prevents the formation of pleural adhesions that limit the respiratory functions of the lungs. In addition, the resorption of the inflammatory, the payout fluid is accelerated, which is in the pleural cavity with an exudative (discharge) pleurisite.
Due to the gradual enhancement and deepening of breathing, when performing exercises, stretching the affected side of the chest occurs.
This complex can be appointed on early stages of lung inflammationto prevent the formation of adhesions.
Exercise 1
Initial position - Lying on the back, right hand on the chest, left - on the stomach.
Perform full breathing under the control of hands. Pay attention to the chest rise from the sore side on the exhalation.
Exercise 2
Initial position - Lying on the back. Perform full breathing, on the exhale pulling the knee to the chest from the sore side.
Exercise 3.
Initial position - Standing, hands to shoulders. Rising hands up, take a deep breath. Return to the starting position - exhale.
Exercise 4.
Initial position - Standing, hands down, fingers woven.
Raise your hands and turn up the palms. Rock and pull - inhale. Return to the starting position - exhale.
Exercise 5.
Initial position - Standing, hands on the belt. Perform a slope into a healthy side - a deep breath. Return to the starting position - exhale.
Exercise 6.
Initial position - Standing, nods apart, hands in front of the breast. Turn the body into a healthy side with a deep breath. Return to the starting position - exhale.
Exercise 7.
Initial position - Sitting, hands on the belt. Make a deep breath, spreading your hands on the side and flexing back. Return to the starting position - exhale.
Gastrointestinal
In the complex treatment of diseases of the gastrointestinal tract, the gymnastics is given an important role. In the process of training, cardiovascular activities and blood circulation are improved, including in the abdominal cavity. Breathing enhances, the body is enriched with enzyme compounds and vitamins, potassium and calcium ions, the abdominal press muscles are strengthened, the abdominal press muscles are strengthened, which certainly affects the increase in the total tone and improving the appearance.
In addition to exercises with the involvement of the abdominal press muscles in diseases of the gastrointestinal tract, exercises for the upper limbs with the participation of large and medium muscular groups, as well as for the lower extremities, the load on which beneficially affects the work of organs located in the abdominal cavity.
Respiratory exercises are useful, as the movements of the diaphragm during inhalation and exhalation cause changes in the abdominal pressure. As a result, blood circulation is improved and the intestinal peristalsis increases.
Therapeutic movements with ulcer of stomach and duodenal ulcer
The peptic ulcer of the stomach and duodenal intestine is a chronic disease, which is characterized by the formation of an ulcer in the mucous membrane and deeper layers of the stomach and duodenal walls. Most often, the causes of this disease are called improper nutrition and psycho-emotional loads.
Specially designed exercises increase the stability of acid-alkaline equilibrium, which, in turn, is favorably reflected on the scarring of ulcers. In addition, exercise classes regulate the processes of excitation and braking in the cerebral cortex and, especially important for the stomach ulcer affecting their nervous psychic state.
The following complexes of therapeutic exercises are prescribed under ulcer of the stomach and duodenal intestine during the exacerbation period in the absence of pain syndrome.
Complex 1.
Input part
Exercise 1
Initial position - Lying on the back.
Put the left hand on the chest, right - on the stomach (Fig. 55) and produce a slow (approximately 4 s) inhale, absorbing air intermittent portions. When inhaling, stick the front abdominal wall forward and reduce the diaphragm, then transfer the chest to the upper inspiration position by reducing the abdominal wall and relaxing the diaphragm, then exhale the air with small portions through the nose (exhalation - about 6 s). Repeat the exercise 5-6 times, then quietly cheer.
Exercise 2
Initial position - also.
Make a free breath and exhalation. Repeat at an average pace 1-3 times.
Exercise 3.
Initial position - Lying on the back.
Put your hands along the body. Take the right (left) foot to the side (Fig. 56) - Take a breath, go back to the starting position - exhale. Perform an average pace 2-3 times.
Exercise 4.
Initial position - Lying on the left side.
Raise the left foot up (Fig. 57) - Take a breath, go back to the starting position - exhale. Repeat the exercise on the other side. Perform an average pace 4-5 times.
Exercise 5.
Initial position - Sitting.
Raise your hands through the sides, make a slow (4 s) breath through the nose, slowly lower your arms and slowly (6 s) exhale. Repeat in this pace 2-3 times.
Exercise 6.
Initial position - also.
Put your hands along the body, touch the brush in the "Castle". Raise your hands up and pull - inhale, go back to the starting position - exhale. Repeat 2-3 times at a slow pace.
Exercise 7.
Initial position - Lying on the back.
Relax and calmly lie for 40 s.
MAIN PART
Exercise 8.
Initial position - Sitting, resting his back on the back of the chair.
Perform a breath, raising his hands through the sides forward (the shoulders are reserved back). Connect the palms together by putting your fingers to each other, and hold your breath on 8 s; Lower your hands, relax and exhale. Repeat 2-3 times, after each exercise, performing a free breath and exhalation.
Exercise 9.
Initial position - Sitting, legs on the width of the shoulders, straight.
Raise your hands up (Fig. 58, but) - Take a breath, lean to the left foot (Fig. 58, b) - Exhalation, do the same, leaning towards the right foot. The pace is slow. Repeat the slopes to each leg 2-3 times, the pace is slow.
Exercise 10.
Initial position - Sitting on a chair, relying about the back of the chair.
Put the left hand on the chest, right - on the stomach. Perform a diaphragmal breathing: inhale - 4 s, pause - 8 s, exhale - 6 s. Repeat 2-3 times, after each exercise is free inhale and exhale 1-3 times.
Exercise 11.
Initial position - Sitting on the edge of the chair, hands in the stop behind.
Raise the right right (left) leg horizontally floor (Fig. 59, but),bend it (Fig. 59, b)straighten and lower. Breathe arbitrarily. Repeat the exercise with each foot 4-5 times.
Exercise 12.
Initial position - The same, hands on the belt.
Turns the housing to the right (left) (Fig. 60), elbow pulling the back of the chair. Breathing arbitrary. Repeat the exercise 2-3 times in each direction.
Exercise 13.
Initial position - Standing back to the chair, leaning his hands about the back.
Perform in the rapid pace alternate flying movements of the legs on the parties and scratch, the emphasis on relaxation. Repeat 3-6 times.
Exercise 14.
Initial position - Standing, hands are omitted.
Take the tilt to the left, lowering the left hand down, and right up to the axillary depression (Fig. 61); Perform the same to the other side. Breathe arbitrarily. Repeat 3-4 times in each direction.
Exercise 15.
Initial position - Standing, left hand on the chest, right on the stomach.
Perform a diaphragmal breathing: a slow breath - 4 s, the delay in the inhalation of 4 s and exhalation - 6 s. Repeat 2-3 times, after the exercise, make a free breath and exhale 1-3 times.
Exercise 16.
Initial position - Standing, hands bent before breasts, legs on the width of the shoulders (Fig. 62, but).
Take the elbows to the sides, then dust straight hands on the sides, palm up (Fig. 62, b, B).Breathe arbitrarily. Repeat 2-3 times.
Exercise 17.
Initial position - Standing, leaning on the back of the chair (head to take back, legs together).
Strongly press the brushes on the back of the chair, straining the muscles of the legs and the housing for 8 s; Relax, dropping hands down. Breathe arbitrarily.
Repeat the exercise 2-3 times.
Exercise 18.
Initial position - Standing.
Perform a deep breath for 4 steps, to hold your breath for 8 steps, take exhaust to 6 steps. For 2-3 steps - a pause in exhale.
Repeat the exercise at a slow pace 2-3 times.
FINAL PART
Exercise 19.
Initial position - Sitting.
Press your brush to the shoulders (Fig. 63) and perform rotation in the shoulder joints back and forth. Repeat the exercise at an average pace 3-4 times in each direction.
Exercise 20.
Initial position - also.
Squeeze and sprink your fingers while lifting and lowering the foot. Repeat an exercise at an average pace 6-8 times.
Exercise 21.
Initial position - also.
Put brushes to the shoulders, then lift your hands up; Return the brushes to the shoulders, lower your hands and relax. Perform an average pace exercise, breathe arbitrarily. Repeat 2-3 times.
Exercise 22.
Initial position - The same, the brushes lie on the hips.
Turn the brush with palms up and breathe, then palms down, relax and exhale. Repeat at a slow pace 4 times.
Exercise 23.
Initial position - also.
Close your eyes and completely relax. Quietly cheer 30-40 s.
Complex 2.
Input part
Exercise 1
Initial position - Standing.
Perform walking (on socks, heels, crossed step) simultaneously with the movements of the hands: the jerk bent in the elbows with their hands, breeding hands to the side, rotation in the shoulder joints forward, rotation of fists. Breathing arbitrary.
Repeat for 3-6 minutes.
Exercise 2
Initial position - also.
Perform walking with simultaneous breathing exercises: 6 steps - inhale, 12 steps - breathing delay, 8 steps - exhale. After each cycle 2-3 deep breaths and exhalation. Perform an exercise for 3-4 minutes.
Exercise 3.
Initial position - also.
Raise your right hand up, left down. Perform jerks back (Fig. 64). Change your hands and repeat the jerk. Perform an average pace, breathe arbitrarily. Repeat the exercise 2-5 times.
Exercise 4.
Initial position - The same, hands down.
Raise your hands up and breathe, sneeze, pull your hands forward (Fig. 65) and exhale. Repeat at an average pace 2-5 times.
Exercise 5.
Initial position - also.
Take your hands left, put the right leg to the side of the sock.
Perform the mahu hands to the right and at the same time the right foot of the MAX left (Fig. 66), return to its original position. Repeat in the fast pace 4-5 times from each foot.
Exercise 6.
Initial position - Standing, hands down.
Diaphragm breathing: inhale - 6 s, exhale - 8 s. The tempo is medium. Repeat 2-5 times.
MAIN PART
Exercise 7.
Initial position
Lift the stick up (Fig. 67) and breathe, go back to the starting position - exhale. Repeat 2-5 times an average pace.
Exercise 8.
Initial position
Turn the torso and head to the right (Fig. 68) and return to its original position. Perform moves to the other side. Repeat at an average pace 3-4 times in each direction.
Exercise 9.
Initial position - Standing, hands with a gymnastic stick below.
Raise the stick up and breathe breathe breathing on 8 s, simultaneously perform 2 inclination to the right (left) (Fig. 69), then exhale dramatically. Repeat 2-3 times, making a deep breath after each exercise.
Exercise 10.
Initial position - Standing, hands with a gymnastic stick stretched forward.
Machine alternately on your feet so as to touch the feet of the stick (Fig. 70). Repeat the exercise in the rapid pace 3-5 times each foot.
Exercise 11.
Initial position - Standing, hands with a gymnastic stick at the level of belly.
Make deep aperthydral breathing, sticking forward the abdominal wall, - inhale, press the stick and draw the abdominal wall - exhale. Repeat 2-3 times at a slow pace.
Exercise 12.
Initial position - Standing, hands with a gymnastic stick stretched forward.
Make three spring squats (Fig. 71) and return to its original position. Repeat 3-4 times in a rapid pace.
Exercise 13.
Initial position - standing on the knees.
Raise the stick up (Fig. 72, but)and take a deep breath - 6 s, hold your breath - 12 s, dramatically breathe and sit on the heels (Fig. 72, b).Repeat 2-3 times at a slow pace.
Exercise 14.
Initial position - Lying on the back.
Put a stick nearby; Raise your hands up - inhale, hold your breath on 8 s, at the same time pressing the knee (first left, then right) to the stomach, go back to the original position. Repeat 1-2 times with each foot, making after each arbitrary breath and exhale 3-4 times.
Exercise 15.
Initial position - also.
Alternately assign the legs, glut through the carpet. Repeat 3-4 times an average pace. Breathing arbitrary.
Exercise 16.
Initial position - Lying, hands are divorced to the sides. Bend the legs in the knees (Fig. 73, but).Take a breath, lower the bent knees to the right to the floor (Fig. 73, b)and exhale, go back to the starting position - inhale, lower the knees left - exhale. Repeat 3-4 times an average pace.
Exercise 17.
Initial position - lying on his back, hands under the head.
Raise the torso up 15-20 cm from the floor (Fig. 74), go back to the original position. Breathing arbitrary. Repeat 2-3 times an average pace.
Exercise 18 initial position - also.
Raise your legs (Fig. 75, but),bend them in the knees (Fig. 75, b)straighten and lower. Repeat 3-4 times an average pace.
Exercise 19.
Initial position - lying on the side.
Take the leg to the side and follow it the turning movements back and forth; Repeat, lying on the other side. Make an exercise 3-4 times, the tempo of the average.
Exercise 20.
Initial position - Lying on the back.
Raise your hands up (Fig. 76, but)and breathe breathe, lower the elbows down (Fig. 76, b)relaimed hands - exhale. Repeat 4-5 times at a slow pace.
Exercise 21.
Initial position - Lying on the stomach, hands under the breast.
On the breath lift the shoulders up, straightening your hands, and drive it (Fig. 77). Return to the original position, exhale and relax for 1-2 s. Repeat 3-4 times an average pace.
Exercise 22.
Initial position - Standing on all fours.
Take the right (left) leg up (Fig. 78), simultaneously flexing, go back to the original position. Breathing arbitrary. Repeat 3-4 times with each foot at an average pace.
Exercise 23.
Initial position - also.
Slide with the right knee on the carpet so as to touch them on the forehead (Fig. 79). Return to the starting position. Repeat at an average pace 3-4 times with each foot.
Exercise 24.
Initial position - also.
Take a straight right leg aside and lift it up, look at the sock. Return to the starting position. Breathing arbitrary. Repeat at the average pace 4-5 times each foot.
Exercise 25.
Initial position - standing on his knees, hands with a gymnastic stick down.
Raise the stick up and breathe, go back to the starting position - exhale. Slowly repeat 3-4 times.
Exercise 26 (group)
Initial position - Standing.
Stand in the circle and command the ball standing on the left. Perform the same to the right. Repeat 3-4 times in the fast pace.
Exercise 27 (group)
Initial position - also.
Transfer the ball to the right, hitting it on the floor. Repeat the same to the other side. Perform an exercise in the fast pace 3-4 times.
Exercise 28.
Initial position - Standing, legs on the width of the shoulders, the gymnastic stick is perpendicular to the floor.
Bend the left leg in the knee and return to its original position, bend the right foot - the starting position. Repeat at an average pace 3-4 times.
Exercise 29.
Initial position - also.
Lift the ball up and breathe, lower - exhale. Repeat 2-3 times at a slow pace.
Healing Movements in Gastritis with Normal and High Acidness
The main task of this complex is to reduce the secretory and motor activity of the stomach and at the same time increase its blood supply.
For this purpose, monotonous movements performed at a slow pace are prescribed.
Exercises are intended mainly for large and medium muscular groups. Their regular execution contributes to the release of the energy required to restore damaged cells.
Gymnastics should be engaged immediately before meals or immediately after its reception. The pulse during classes should not exceed 110-120 beats per minute.
The above complex should be performed outside the aggravation stage.
Exercise 1
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
Perform moving head up and down, left to right. Repeat 10 times.
Exercise 2
Initial position - also.
Pull your hands forward and rotate the tassel - clockwise and against her. Repeat 10 times.
Exercise 3.
Initial position - also.
Raise your hands to the shoulders, squeezing the brush in the fist. Alternately extension hands up. Repeat 10 times with each hand.
Exercise 4.
Initial position - also.
Pull your arms forward, then spread slightly relaxed hands on the sides, making breathe. Return your hands to the position in front of yourself, a little crossed them, - exhale. Repeat 10 times.
Exercise 5.
Initial position - also.
Put your hands on the belt. Take the right foot to the side, return to the starting position. Repeat the same left foot. Perform 10 times each foot.
Exercise 6.
Initial position - also.
Perform the previous exercise, but the hands bent on your elbows place behind your head. Walking to the side, get torso back on the breath. Return to starting position on the exhale. Repeat 7 times.
Exercise 7.
Initial position - Sitting on the floor, legs on the width of the shoulders, hands on the belt.
On the breath tilt the body to the left, at the same time weighing the right hand to the right and up. Return to starting position on the exhale.
Perform the slope to the right, lifting the left hand. Repeat 8 times for each hand.
Exercise 8.
Initial position - Lying.
With a sliding movement, without taking off from the floor, pull the right leg to my knee. Return to the starting position.
Perform the same left foot. Repeat 10 times for each foot.
Exercise 9.
Perform the previous exercise, but at the same time both legs. Repeat 7 times.
Exercise 10.
Initial position - also.
Bend both legs in the knees and, without taking the foot from the floor, tilt them right. Return to the starting position. Perform the same left. Repeat 10 times in each direction.
Exercise 11.
Initial position - also.
Straighten your hands up, then remove the right hand to the right and put it on the floor, the torso at the same time turn slightly to the right (Fig. 80). Return to the starting position. The same is repeated for the left hand. Make 8 times for each hand.
Exercise 12.
Initial position - Lying.
Raise your right hand up, simultaneously bend the left foot in the knee (Fig. 81), sliding a foot on the floor, - inhale. Return to starting position on the exhale. Repeat 8 times for each leg.
Exercise 13.
Initial position - Lying.
Bend your hands in the elbows with a support on them, bend legs in your knees, leaning on the foot (Fig. 82). Relax and drop the right, then left hand. Then relax and break into the knee alternately both legs. Repeat 6 times.
Exercise 14.
Initial position - Lying on the left side, the left hand is straightened, the left leg is semi-bent. Raise your right hand - inhale. Bend the right leg and, clasping the right hand of the knee, press to the chest - exhale. Repeat 8 times.
Exercise 15.
Initial position - also.
Raise at the same time right hand and right leg (Fig. 83, but) - inhale. Bend the leg and hand, tighten the knee to the stomach (Fig. 83, b)at the same time tilting his head, - exhale. Repeat 6 times.
Exercise 16.
Initial position - Standing on all fours.
Take the straight left hand to the side and up. Take a breath. Return to the starting position - exhale. Repeat 10 times for each hand.
Exercise 17.
Initial position - Standing.
Raise your hands up, then relax the brush, forearm, shoulders, drop your hands down along the body. Tilt the head and shoulders slightly forward and shake with relaxed hands. Repeat 8 times.
Exercise 18.
Initial position - Standing, legs on the width of the shoulders.
Transfer the severity of the body to the right foot, lift the left, slightly shake and relax. Repeat 8 times for each leg.
Exercise 19.
Initial position - also.
Lightly lean forward, relax your shoulders, forearms and brushes and shake with relaxed hands to the right and left for 1 min.
Therapeutic movements for gastritis with reduced acidity
The complex of therapeutic movements at this type of gastrite is aimed at improving the blood supply to the stomach, an increase in the production of hydrochloric acid and enzymes. Respiratory exercises contribute to the change in intra-abdominal pressure, which is favorably affects the vessels of the stomach.
Exercises on the abdominal press also improve the blood supply to the stomach, while tightening the abdominal muscles and making the figure slimmer.
The load in the study of therapeutic physical education should be increased gradually, appropriately with its own self-consistency.
In the acute period of gastritis, therapeutic exercises must be performed in the initial position lying on the back, midstage or sitting. Also avoid sharp movements.
In the absence of pain, the initial position of the exercise may be lying and standing, and after 1.5-2 months after the exacerbation of the disease can be engaged in the abdomen.
Exercise 1
Initial position - Standing, legs on the width of the shoulders, hands are omitted.
Perform slopes head up and down and turn your head left and right. Repeat 10 times.
Exercise 2
Initial position - also.
Pull your arms in front of you and rotate clockwise tassels and against her. Repeat 10 times.
Exercise 3.
Initial position - also.
Slowly raise your hands through the sides and breathe. Lower the hands through the parties down - exhale. Repeat 8 times.
Exercise 4.
Initial position - Standing, legs a little wider shoulders, hands on the belt.
Take your hands to the sides, then raise up and simultaneously drive it into the breast back. Make a deep breath. Bend ahead and, by transferring elbows forward, exhale slowly. Return to the original position and pause. Repeat 8 times.
Exercise 5.
Initial position - Standing, hands are lowered along the body.
Raise the right leg by beating it in the knee and taking off the heel from the floor. Repeat the movement of the left foot. Still alternately 10 times each foot.
Exercise 6.
Initial position - Standing.
Raise alternately on the heels and on socks. Repeat 15 times.
Exercise 7.
Initial position - Sitting on a chair, knees bent, feet on the floor, hands on the belt.
Perform the slopes of the body to the left-right 7 times in each direction.
Exercise 8.
Initial position - Sitting on a chair.
Imitate walking in place, high raising your knees, for 30 s.
Exercise 9.
Initial position - Lying on the back, hands on the belt.
Take a breath, raise your head and shoulders and look at the socks - exhale. Return to the starting position - inhale. Repeat 7 times.
Exercise 10.
Initial position - also.
Raise your right hand up, simultaneously bend the left foot, sliding the feet on the floor, - inhale. Return to the starting position - exhale. Repeat for each hand 10 times.
Exercise 11.
Initial position - Lying on the back.
Raise the straightened right leg - breathe, lower - exhale. Repeat the same left foot. Perform alternately 8 times for each leg.
Exercise 12.
Perform the previous exercise, slightly raising the body and leaning on the elbows.
Exercise 13.
Initial position
Perform movements as when riding a bike, for about 1 min.
Exercise 14.
Initial position - lying on the back, hands stretched up in front of the breast.
Take the hands to the sides, put them on the floor - inhale. Return to the starting position - exhale. Repeat 8 times.
Exercise 15.
Initial position - Lying on the left side, the left hand is straightened, the left leg is semi-bent.
Raise your right hand up - inhale. Bend the right leg and press your right hand to your chest - exhale. Repeat 8 times.
Exercise 16.
Initial position - also.
Raise at the same time right hand and right leg - inhale. Bend your hand and leg, tightening the knee to the stomach and tilting the head, - exhale. Repeat 6 times.
Exercise 17.
Initial position - Standing on all fours.
Raise your head and breathe. Move the right leg forward, sliding feet on the floor, to the point between hands - exhale. Return to the starting position. Repeat the same other foot. Perform 7 times each foot.
Exercise 18.
Initial position - also.
On the breath lift the straight left hand aside and up. Return to the starting position - exhale. Repeat 7 times for each hand.
Exercise 19.
Initial position - Standing on all fours. Take a breath. Raise the pelvis, flexing the knees and tilting the head, - exhale. Repeat 10 times.
Exercise 20.
Initial position - also.
On the breath lower the head and bring back the arc in the lumbar region. Raise your head, get back - exhale. Repeat 8 times.
Medical movements for the prevention of the formation of hernia and the strengthening of the abdominal muscles
Weakness and reduced tone of the muscles of the abdominal press - the most common cause of the occurrence of hernia.
With stretched abdominal muscles, natural elastic protection for the internal organs weakens and at the moments of a large voltage, when lifting weights or a strong cough, internal organs can occur.
In addition, with sludgeous muscles, the intestinal peristalsis deteriorates, which leads to constipation, the abdominal organs of the abdominal organs occurs, fatty sediments easily arise.
The muscles of the abdominal press weaken due to a sedentary lifestyle, obesity, various diseases or anatomical features of the body.
The best tool for their recovery is therapeutic gymnastics. With its help, you can not only strengthen the abdominal press, but also get rid of the so-called tummy. Below is a set of exercises, which is recommended when weakening the muscular tone of the abdominal press and the pelvic bottom. It is intended for those who are limited in the nature of their activities.
The execution of the exercises below is associated with a fairly large physical activity, so at first they can be selected or reduce the number of repetitions.
Exercise 1
Initial position - Lying on the back.
Put the legs on the width, put one hand on the chest, another - on the stomach. When you breathe, protrude the stomach, when exhale - omit.
Repeat 2-4 times at a slow pace.
Exercise 2
Initial position - The same, hands on the belt. Bend the right leg and tap the feet's feet sole. Repeat the same left foot. Breathing arbitrary.
Perform an exercise at an average pace 6-10 times each foot.
Exercise 3.
Initial position - The same, the legs are bent in the knee and hip joints, the heels together and pressed to the buttocks, the hands are elongated along the body (Fig. 84, but).
Divide and connect your knees (Fig. 84, b).Breathing arbitrary. Repeat the exercise at a slow pace 6-10 times.
Exercise 4.
Initial position - The same, hands behind your head.
Tilt the legs to the left, trying to touch the floor with left knee (Fig. 85), then do the same to the right. Repeat nonstop, without turning your head and shoulder belt. Breathing arbitrary. Perform an exercise at an average pace 6-10 times in each direction.
Exercise 5.
Initial position - The same, straightened legs crossed.
Relying on the arms bent in the elbows, lift the pelvis up, at the same time pulling the back pass. Return to the starting position, relaxing the buttocks. Breathing free. Repeat at an average pace 6-10 times.
Exercise 6.
Initial position - The same, legs on the width of the shoulders, arms along the body. Tighten the right leg and pelvis up, at the same time pull out the left foot, pulling the crotch (no legs to lift). The pace is slow. Breathing arbitrary. Repeat 6-10 times, changing the position of the legs.
Exercise 7.
Initial position - The same, legs together, hands on the belt.
Bend your legs in the knee and hip joints and spread them wide to the sides - so that the soles in touch with each other. Return to the starting position. Breathing arbitrary. Repeat at an average pace 6-10 times.
Exercise 8.
Initial position - The same, the legs are bent in the knees and hip joints and are tightened to the buttocks.
Tighten the right and left leg to the stomach alternately (Fig. 86), trying to touch the breast knees. Breathing arbitrary. Repeat at an average pace 6-8 times.
Exercise 9.
Initial position - The same, the legs bent in the knees, the feet rest in the floor, the hands are elongated along the body.
Raise the pelvis, leaning on the foot, shoulder belt and head, and at the same time draw the crotch and rear pass. Lower the pelvis and relax. Breathing arbitrary. Repeat the exercise 6-10 times.
Exercise 10.
Initial position - The same, legs straightened, hands on the belt.
Bend the right leg in the knee and the hip joint and perform the circular movements clockwise and against it; Return to the starting position. Perform the same left foot. Breathing arbitrary. Repeat the exercise at an average pace 4 times with each foot.
Exercise 11.
Initial position - The same, legs on the width of the shoulders, hands behind the head.
Raise the elongated right leg up and remove it to the side; Return to the starting position. Perform the same left foot. Breathing arbitrary. Repeat the exercise at an average pace of 4-10 times each foot.
Exercise 12.
Initial position - The same, legs together.
Flex and straighten alternately right and left leg, as when driving on a bike (Fig. 87). Breathing arbitrary. Perform for 1 min at a slow pace.
Exercise 13.
Initial position - Sitting, hands on hips.
Bend forward, sliding hands on the front surface of the legs to the socks (Fig. 88), - exhalation; Return to the starting position - inhale. Repeat at a slow pace 2-4 times, trying to raise chin with inclons.
Exercise 14.
Initial position - The same, hands crossed on the chest, back straight (Fig. 89, but).
Turn the torsch to the left, while rectifting the left hand at the same time (Fig. 89, b); Return to the starting position. Repeat the same to the other side. Breathing arbitrary. Perform an average pace 4-10 times in each direction.
Exercise 15.
Initial position - The same, hands stretched forward.
Turn the torso to the left and tap the floor with the hands behind the buttocks (Fig. 90). Return to the starting position. Make the same with a turn right. Breathing arbitrary. Perform an average pace 4-10 times in each direction.
Exercise 16.
Initial position - Standing on all fours (socks feet for yourself), head raised.
Tighten the rear pass and crotch, at the same time straining the muscles of the buttocks; Relax. Breathing arbitrary. Repeat at a slow pace 4-6 times.
Exercise 17.
Initial position - also.
Get the right leg elbow to the left hand; Return to the starting position. Now the knee of the left legs get the right elbow. Breathing arbitrary. Repeat at an average pace 6-10 times.
Exercise 18.
Initial position - also.
Sit on the heels and straighten the body; Raise your hands up and breathe; Return to the starting position - exhale. Repeat at a slow pace 2-4 times.
Exercise 19.
Initial position - also.
Perform "walking" on all fours for 0.5-1 minutes. The tempo is medium. Breathing arbitrary.
Exercise 20.
Initial position - Standing, legs on the width of the shoulders, hands on the belt.
Tighten the crotch and at the same time tighten the right leg with the pelvic up. Do not bend the leg in the knee. Return to the starting position. Perform the same left foot. Breathing arbitrary. Repeat at a slow pace 6-10 times each foot.
Exercise 21.
Initial position - also.
Raise the straight leg forward and perform circular movements clockwise and against it (4 times in each direction). Return to the starting position. Perform the same left foot. Breathing arbitrary. Repeat the exercise at a slow pace.
Exercise 22.
Initial position - The same, legs wider shoulders, hands raised up.
Lowly sneezing, widespread knees (Fig. 91), and make an exhale. Return to the starting position - inhale. Repeat at a slow pace 4-6 times.
Exercise 23.
Initial position - The same, legs on the width of the shoulders, hands on the belt.
Bend the right leg in the knee, weaving the body weight (Fig. 92). Return to the starting position. Perform the same, bending left leg. Breathing arbitrary. Repeat at an average pace 6-10 times each foot.
Exercise 24.
Pate go for 0.5-1 min on socks, high raising your knees. The tempo is medium. Breathing arbitrary.
Exercise 25.
Schedule a scratch step for 0.5-1 minutes. The tempo is medium. Breathing arbitrary.
Exercise 26.
Perform walking with small swelling at each step for 0.5-1 minutes. The tempo is medium. Breathing arbitrary.
Exercise 27.
Come in the usual step at an average pace for 1-2 minutes. Breathing arbitrary.
Medicinal movements during constipation
The reasons for the intestinal disorders can be several: it is a decrease in the secretory function of the stomach, the deterioration of intestinal peristals, improper regulation from the nervous system. Therefore, in the treatment of constipation, it is necessary to affect not only the sick organ, but also on the whole body as a whole. This task is able to solve therapeutic gymnastics: it positively affects the neuropsychic sphere; improves the activity of the cardiovascular system, including blood circulation in the abdominal cavity and a small pelvis; Warns the formation of adhesions and stagnation, strengthens the abdominal muscles and enhances the peristaltics of the gastrointestinal tract when weakening it; Improves respiratory function (especially diaphragmal), which is of great importance for the excitation of peristaltics.
Decisive in the treatment of constipation belongs to the fight against hypodynamines, so at the same disease shows active walking or running, self-massage of the abdomen, morning hygienic gymnastics, followed by rubbing cool water or shower and exercises that increase the intestinal tone.
Below are three sets of exercises for the prevention and treatment of constipation.
The first developed by E. S. Baradacheva. It is recommended to perform on an empty stomach in the morning (after drinking a glass of cold boiled water) or 2 hours after eating in a well-wedrid room.
Complex E. S. Baradacheva
Exercise 1
Initial position - Standing, hands on the belt or on the back of the head. Perform circular motions to the pelvis. Make 10-20 rotations in each direction.
Exercise 2
Initial position - lying on his back, legs and hands stretched out, muscles are relaxed.
Breathing free. Maximize the stomach when inhaling. Repeat 9-12 times. Every 3-4 movements do small breaks for recreation.
Exercise 3.
Source position is the same.
Doing exhale, draw your stomach, then push it. Make 30-40 such movements in the rapid pace, then rest a bit. Breathing arbitrary. Exercise not more than 1.5 minutes.
Exercise 4.
Initial position - also.
Divide your hands on the sides or raise up - inhale. Grasp the knee of the right bent leg and tighten it to the stomach - exhale. Repeat 3 times each foot alternately.
Exercise 5.
Initial position - also.
Bend legs in the knees, hands in the elbows. Based on the foot and elbows, lift the pelvis as above - inhale. Return to the starting position - exhale. Repeat at a slow pace 3-4 times.
Exercise 6.
Initial position - also.
Put your hands under the head, widely distribute the knees of bent feet to the sides - inhale, connect the knees - exhale. Repeat 3-4 times.
Exercise 7.
Initial position - also.
Bend the legs in the knees and perform the tilts of the legs to the side: the slope to the left is exhale, the initial position is inhale. Repeat 3 times in each direction.
Exercise 8.
Initial position - also.
Bend legs in your knees and perform movements that imitate riding a bike. Breathing arbitrary. Make 10-15 movements of your feet.
Exercise 9.
Initial position - Standing on all fours.
Raise the right straight leg back, head up, drive it - inhale. Return to the starting position - exhale. Repeat 3 times with the right and left foot.
Exercise 10.
Initial position - standing on the knees.
Enroll on straight hands and sit down to your left - exhale. Return to the starting position - inhale. Sit down - exhale. Repeat 3 times the other side.
Complex of exercises in spastic constipation
Exercise 1
Initial position - Standing, hands on the belt, legs on the width of the shoulders.
Perform the slopes of the housing to the right, then left. Breathing arbitrary. Repeat at an average pace 4-5 times in each direction.
Exercise 2
Initial position - also.
Perform circular rotations with the housing with the maximum amplitude of the movement in one, then in the other direction. Breathing arbitrary. Repeat at an average pace 3-4 times in each direction.
Exercise 3.
Initial position - Standing, hands on the belt, legs together. Make an average pace of 6-8 squats on socks. Keep your back straight. Breathing Do not delay.
Exercise 4.
Initial position - Lying on the back, hands along the body, legs together.
Bend the right leg in the knee and tighten it to the chest. Return to the starting position. Perform the same other foot. Repeat 3-6 times for each leg. The pace is slow. Breathing free.
Exercise 5.
Initial position - Lying on the back, hands along the body, legs bent in the knees.
In the breath, maximize the knees to the sides, go back to the starting position. Repeat at an average pace 4-6 times.
Exercise 6.
Initial position - Lying on the back, hands bent in the elbow, legs - in the knee joints.
Raise the pelvis, leaning on the head, blades, elbows and feet, - inhale. Return to the starting position - exhale. Repeat at an average pace 4-6 times.
Exercise 7.
Initial position - Standing on all fours.
Raise back and up straight straight leg - inhale. Return to the starting position - exhale. Repeat at an average pace 3-4 times with each foot.
Set of exercises in atonic constipation
Exercise 1
Initial position - Sitting on the floor, leaning hands behind his back into the floor.
Raise up straight legs (Fig. 93) - exhale. Return to the starting position - inhale. Repeat at an average pace 5-10 times.
Exercise 2
Initial position - also.
Lift up the pelvis, leaning on the palm and feet (Fig. 94). Return to the starting position - exhale. Repeat 4-8 times.
Exercise 3.
Initial position - Lying on the floor, hands along the body, legs straight.
Make the movement legs imitating riding a bike. Breathing Do not delay. Perform an average pace for 1-2 minutes.
At the same time, the hands are in position in position 5-7 p. 3-7 times.
Exercise 4.
Initial position - also.
Take a breath. Go without the help of hands to the sitting position - exhale. Return to the starting position - inhale. Repeat at an average pace 3-8 times.
Exercise 5.
Initial position - also.
Raise up the straight legs (the angle of the rise is not more than 45) - exhale. Return to the starting position - inhale. Repeat at an average pace 6-10 times.
Exercise 6.
Initial position - also.
Make a rack - "birch" on the blades (Fig. 95). Repeat at a slow pace 4-6 times. Breathing Do not delay.
Exercise 7.
Initial position - also.
At the same time lift up the straight legs and the torso, the hands are on the sides. Try to keep in this position 5-7 p. Return to the starting position. Repeat 3-7 times.
Hemorrhia Medical Movements
The development of hemorrhoids lead a lack of diet of dietary fibers, constipation and long stay in the sitting position when the muscles are relaxed and there is no natural support for the anal rollers.
Hemorrhoids can also cause physical exertion associated with an increase in intra-abdominal pressure, such as lifting weights, as well as obesity, frequent use of alcoholic beverages and acute, spicy food, long exposure to heat (bath, hot bath), long-lasting diarrhea.
The hemorrhoid exercise complex is aimed at strengthening the muscles of the abdominal press, buttocks and perineum, which helps to optimize the blood flow in the anorectal region, stimulates the intestines, contributes to the disheve of gases.
Exercises should be performed within 10-15 minutes 2-3 times a day. In addition to exercises, long-term hiking in the fresh air are shown.
The exercise complex is useful to perform for the prevention of hemorrhoids, especially those who lead a low-wear lifestyle.
Attention!With hemorrhoid exercises are shown only outside the exacerbation.
Exercise 1
Initial position - Standing, legs crossed. Rhythmically strain the muscles of the buttocks and the rear pass. Repeat 10 times.
Exercise 2
Initial position - Sitting on a chair, back straight, the housing is slightly tilted forward.
Rhythmically strain the muscles of the rear pass. Repeat 10 times. The seat of the chair should be strong enough.
Exercise 3.
Initial position - lying on the back, legs bent in the knees, rest on the feet and placed on the width of the shoulders.
Based on the feet and shoulder belt, take off the floor and lift the pelvis. Repeat 10 times.
Exercise 4.
Initial position - Lying on the back.
Alternately raise straight legs. Repeat 10 times.
Exercise 5.
Initial position - Lying on the back with raised straight legs.
Exercise "Scissors": Run legs to the sides, then twist and cross them (Fig. 96). Repeat 10 times.
Exercise 6.
Initial position - also.
Fear moving movements that imitate riding a bike. Repeat 10 times.
Exercise 7.
Initial position - Lying on the back, legs straightened.
Bend the legs in the knees, then tighten them to the stomach and press tightly; Return to the starting position. Repeat 10 times.
Exercise 8.
Initial position - Lying face down. With focus on knees, palms and elbows alternately turn the pelvis in the same way. Repeat 10 times.
Liver
Medical movements for liver diseases
With various diseases of the liver (gallstone disease, chronic forms of cholecystitis and dyskinesia of the biliary tract) one of the main problems is insufficient emptying of the gallbladder. Struggle bile in many ways contribute to a sedentary lifestyle and the weakness of the muscles of the abdominal press. This problem helps to solve therapeutic gymnastics for the liver. It not only eliminates the gross stools, but also improves the metabolic processes occurring in the liver, restores the functional state of the nervous and cardiovascular systems, normalizes the activity of the gastrointestinal tract.
Therapeutic gymnastics helps remove spasmodic phenomena in the bustling bubble and ducts; Increase the mobility of the diaphragm - the main regulator of intra-abdominal pressure, improve blood circulation in the liver and other abdominal organs; Strengthen the abdominal press so that it is better to hold the abdominal organs in a normal position.
Before proceeding to the implementation of the medical gymnastics for the liver, it is necessary to obtain a consultation with the attending physician, which will help correct the load, based on the severity of the disease and the general condition of the body. However, it should be borne in mind that the absolute contraindication to its use is the period of exacerbation of cholecystitis or bile sickness. In the case of high temperatures, strong pain and elevated ESO, it should also be refused.
Exercise 1
Initial position - Lying on the back. Put your hands on the stomach. When you breathe, pull the belly, lower the exhalation.
Exercise 2
Initial position - The same, hands along the body.
Bend, then break the left foot, without taking the heel from the rug. Repeat the same for the right leg. Breathing arbitrary.
Exercise 3.
Initial position - The same, hands along the body. Put the hand brushes to the shoulders. Straighten your hands in front of yourself - inhale, return to the shoulders again - exhale.
Exercise 4.
Initial position
Take a breath, then straighten one leg up - exhale. Return to the starting position - inhale. Same with another foot.
Exercise 5.
Initial position - The same, legs bent in the knees. Lower the legs into one, then to the other side. Breathing arbitrary.
Exercise 6.
Initial position - The same, legs bent in the knees. Take a breath. Tighten your knee to the chest - exhale. Take the leg - inhale. Perform the same other foot.
Exercise 7.
Initial position - The same, legs bent in the knees.
Hands straighten up for your head - inhale. Raise the straight leg and pull out your hands to her sock - exhale. Lower the leg - inhale. Perform the same other foot.
Exercise 8.
Initial position - The same, legs straightened. Raise your hands up and breathe, bend your legs, graze them with your hands and lift your head - exhale.
Exercise 9.
Initial position - lying on the side.
One hand - under his head, the other - on the stomach, inhale - the stomach stretches, exhale - goes down.
Exercise 10.
Initial position - Lying on the side, legs bent.
Put one hand under the head, the other - pull forward. Straighten the leg back - inhale, tighten to the chest - exhale. The first time the knee can slide on the rug.
Exercise 11.
Initial position - lying on the side.
Raise your leg and hand - breathe, lower - exhale. Turn to the other side and perform the same movements.
Exercise 12.
Initial position - also.
Take the leg back - inhale, forward - exhale. Perform the same movements lying on the other side.
Exercise 13.
Initial position - also.
Take a breath, protruding the belly. Exhale pulling the belly.
Exercise 14.
Initial position - also.
Squeezing on the heels, stand on all fours. Return to the starting position. Breathing arbitrary.
Exercise 15.
Initial position - Standing on all fours. Raise your leg - breathe, pull the knee to the chest - exhale. Perform the same other foot.
Exercise 16.
Initial position - also.
Take a breath. Straighten your legs and lift the pelvis, leaning on the brushes and socks, - exhale.
Return to the starting position - inhale.
Exercise 17.
Initial position - also.
Inhale, pulling the stomach, and exhale, pulling the belly.
Exercise 18.
Initial position - Standing.
Perform walking for 30 s, high raising legs. Breathing arbitrary.
Exercise 19.
Initial position - also.
Pull out the hands up - inhale, lean forward, touching the hands of the floor, - exhale.
Exercise 20.
Initial position - Standing, hands on the belt.
Climb on socks - inhale, make a lunge, set back the leg back on the sock, - exhale. Sock slides on the floor. Perform the same other foot.
Exercise 21.
Initial position - also.
Perform Mahi foot forward-back. Breathing arbitrary. Make the same other foot.
Daria Vladimirovna Nesterova
Gymnastics for internal organs
annotation
"Gymnastics for internal organs" is a book for a wide range of readers. Exercises will help to establish the work of internal organs and systems of the body, strengthen the muscles and vessels.
The publisher is not responsible for the possible consequences arising from the use of information and recommendations of this publication. Any information presented in the book does not replace the consultation of a specialist.
Introduction
A unique set of exercises described in this book will help to establish the work of the internal bodies, which will provide the prevention of many diseases. Already after the first workout, a person will feel the tide of strength, improving mood and physical condition. You can perform complexes in any order both in therapeutic and preventive purposes.
The book includes several complexes: therapeutic hutha yoga, aerobics, oriental gymnastics, Jaitelian gymnastics, yoga ayengar. Exercises included in these complexes normalize digestion, intestinal function, kidneys, liver, gallbladder, adrenal glands, have a beneficial effect on the cardiovascular, nervous and endocrine system, have a tonic and stimulating effect on hearing and vision organs, increase immunity and body resistance various infectious and viral diseases.
The publication is addressed to a wide circle of readers, all exercises are described in detail and illustrated.
Medium Hatha Yoga
The Hatha yoga system has a healing effect on the body by stretching muscles, joints and ligaments. It is a natural method of stimulating the work of internal organs and systems, since the harmonious physical activity is the main condition of sufficient activity of the body.
Each muscle group through the nervous system is associated with both the whole organism and with a certain body, therefore, with proper impact on the muscles, the corresponding organ can be cured. In order for such an impact to be harmonious, alternately train all the muscles without exception. This is provided in the complex of exercises on relaxation, breathing exercises and major asanas. All exercises are performed in the sequence.
The main condition for exercising is the compliance with the correct load regime. Each exercise is performed so that it delivers pleasure. It is in this mode that the flow of stimulating pulses aimed at a particular organ will give the maximum therapeutic effect.
Basic rules for performing medical hautha yoga exercises
In order for the therapeutic effect from performing exercises to be maximal, be sure to follow the rules below.
1. Muscles that do not participate in the exercise, try to relax. Muscles involved in exercise, also try to relax as much as possible. Remember that if the muscles are tense, they are harder to stretch, the tense muscle does not give the necessary stimulation of internal organs.
2. Muscles try to stretch until the process brings pleasant sensations. When this feeling disappears, try to loosen or enhance the stretch. If it is not renewed, go to the next exercise.
3. In the first days of classes, the load must be minimal. As you get used to the exercises, increase it.
4. Remember that the main thing when performing the exercises is not the final result, but the process, that is, therapeutic effects.
...
Many elements of the Hatha yoga man performs daily. For example, squeezing, yawns are natural exercises for stretching the muscles of cheeks, trachea, larynx (yawning), breast muscles (sipping).
5. When performing exercises, try to distract from problems, everyday worries and concentrate on the process. It is possible to speak out loud to the following phrase: "Now I will do the medical gymnastics, I only devote time to myself, my body, getting pleasure. At this time, no thought, whatever it seems to be, cannot worry me, I leave all the problems for later. My main task is now - getting pleasure from stretching. "
6. During the classes, breathe as I want (with the exception of exercises affecting the respiratory organs).
7. It is best to engage in a tight and smooth surface, for example on the floor, laying a soft rug or blanket. Before training, be sure to carry out the room in which they intend to engage.
Complex exercise
There is a general principle of the dosage of the load, which is as follows: the harder physical condition, the less should be stretching and more approaches. If possible, try to evenly distribute classes for the whole day.
To the one who is forced to observe the bed mode, one of the following modes should be selected:
- every 20-30 minutes to do in 2-3 exercises in the presented sequence;
- every 2-3 hours - 7-8 exercises;
- 3-5 times a day without hurrying to perform the entire complex.
A person suffering from chronic diseases should be performed by the whole range of exercises 2-3 times a day. A healthy person should be engaged in Hatha yoga 2 times a day: 10 minutes in the morning and 20 minutes in the evening.
Exercise 1. Shavasana (corpse pose)
2. Starting with the feet relax the muscles, alternately focusing on the feet, the legs, hips, stomach, hands, neck, head. Try to relax the body so as not to feel it.
...
Shavasan has a beneficial effect on the circulatory system, the cardiovascular system, normalizes the pressure and functions of the respiratory organs.
3. Simultaneously with the relaxation of all muscles, try not to think about anything. The last thought before relaxation and the first thought after activating the motor function should be that you are completely resting, lying without the slightest voltage, and that every muscle is relaxed.
4. Breathe exactly and deeply, without delaying breathing.
5. Perform an exercise until you feel complete relaxation.
Exercise 2. Palma
1. Stand straight, straighten your shoulders, lift the chin, lower your arms along the body. Head, neck and back should form a straight line.
2. Simultaneously with breath smoothly raise your hands up, pull the spine and stand on the socks.
3. Fix the position for 5-7 seconds, and then return to the original position simultaneously with exhalation.
4. Repeat the exercise 5-7 times.
Exercise 3. Tadasana (Mountain Pose)
1. Stand straight, straighten your shoulders, lower your hands along the body, heels and socks connect.
...
Tadasana favorably affects the respiratory organs and the cardiovascular system, strengthens the back muscles, improves posture.
2. Straighten your chest, pull the stomach, look right in front of yourself, breathe exactly and deep.
3. Hold in this posture for 2-3 minutes.
Exercise 4. Moula Gang
1. Stand on your knees, then sit on the heels so that the legs from the tips of the fingers to the knee joints touch the rug and they had all the severity of the body.
2. Knee hold together, head, neck and torso should form a straight line. Put the palms on your knees.
3. Belsh smoothly and deep for 1-2 minutes.
4. After the exhalation, delay your breath and reduce several times and relax the anus muscles.
5. Exercise for 3-5 minutes.
Exercise 5. Bhastrika (blacksmith)
1. The initial position is the same as in the previous (mula gang) exercise.
2. In a rapid pace, make 10 energetic breathing-exhale.
3. Make a deep breath, hold your breath for 10-15 seconds and then make a slow smooth exhale.
4. Repeat the exercise 3 times.
Exercise 6. Sarvangasan (Candle)
1. Lie on the back, pull your hands along the body.
2. Make a slow breath and raise straight legs, without bending them in the knee joints, to a strictly vertical position.
3. Raise the torso, lattaya under the fins of the palm of the hands and supporting it in a vertical position. Try to lift the torso so that it makes it up with an elongated vertical line.
4. The chin firmly press to the chest and breathe the stomach. Stay in this position until the signs of fatigue appear.
Sarvanthasana (Candle)
5. To complete the exercise, slowly lower the torsch, and then the legs on the floor.
6. Pass on the floor for a few seconds, slowly and evenly breathe to restore the correct blood circulation.
Exercise 7. Bhudzhangasana (Snake Pose)
1. Lie to the floor face down, arms bend in the elbow joints, put the brushes at the shoulder level.
2. Make a full breath and simultaneously lift your head as high as possible.
...
Bhudzhangasan prevents the formation of rocks in the kidneys, improves the functions of the bladder and ovaries, improves intestinal peristalsis, develops back and abdomen muscles, normalizes blood circulation.
3. Tense the muscles of the back, lift the shoulders and the body as high as possible, and then resting the hands into the floor, throw the head back. At the same time, the stomach does not break away from the floor.
4. Stay in this position for 7-12 seconds and hold your breath.
5. Slowly exhale, returning to its original position.
Exercise 8. Vircshasana (Tree Pose)
2. Bend the right leg in the knee joint, take the foot with your hands and put it on the left thigh closer to the groin. Bended knee to retrieve right.
3. Palms Connect and slowly raise hands up above your head.
4. Hold in this posture for 1-2 minutes.
5. Return to the original position and repeat the exercise with the other foot.
Exercise 9. Vakrasan (twisted posture)
1. Sit on the floor, pull your legs.
2. Tighten your left leg so that the knee is tightly pressed against the stomach and chest, transfer it through the right foot and put the sole to the floor near the right hip. Palms of both hands put on the floor.
3. Breathe smoothly and deep for 3 minutes, and then change the position of the legs and repeat the exercise.
Vakrasan (twisted postal)
Exercise 10. Salabhasana (grasshopper post)
1. Lie on the belly face down. LBU and nose tap the floor.
2. Put the fists on the floor next to the hips.
3. Make a full breath, delay your breath by 5-7 seconds and assign fists to the floor, raising the legs as close as possible.
4. Return to the original position, make an exhalation and repeat the exercise 3-5 times.
Exercise 11. Utherness
1. Stand straight, put your feet on the width of the shoulders, lower the hands along the body.
...
Urya stimulates the work of the inner secretion glands, especially the thyroid gland, and normalizes the pressure.
2. Slowly inspire and hold the breath on 8 pulse blows.
3. Exhale 16 pulse strikes. I exhale through the mouth, making the sound "C".
Exercise 12. Tadagi Mudra (Lake Power)
1. Lie on the back, legs together, stretch your hands along the body.
2. Insphat, then make a slow exhale through the nose and draw the stomach as much as possible.
3. Hold your breath for 5-8 seconds, then slowly breathe and return to its original position.
4. Repeat the exercise 2-4 times.
Exercise 13. Sidhasana
1. Sit on the floor, stretch your feet in front of you.
2. Bend the left foot in the knee joint and press the foot to the inside of the right thigh.
3. Bend the right leg in the knee joint and place the feet between the thigh and the icy muscles of the left leg. Hands put on your knees with palms up, and large and index fingers connect.
4. The knees are swing as wide as possible, straighten your back. Try so that the hips of both legs were pressed to the floor.
5. Draw in POSE as much as possible.
6. Repeat the posture, moving the legs.
Exercise 14. Dolasan
1. Lie on the belly face down, stretch your hands in front of yourself so that they are parallel to the body.
2. Lift your hands and legs up, trying to get used to the lower back as much as possible.
3. In this position, delay for 20-30 seconds, while breathing as smaller as possible.
4. Slowly return to its original position. Repeat the exercise 4-6 times.
Exercise 15. Yoni Mudra
1. Sit on the floor, stretch your feet right in front of yourself.
2. Bend the left foot in the knee joint and press it with your hands to the inside of the right hip.
3. Bend the right leg in the knee joint and place the feet between the thigh and the icy muscles of the left leg. Hands put on knees palms up.
4. Breathe slowly and deeply, completely relax all the muscles of the body.
...
Yoni wise helps to gain control over thinning processes and mental energy.
5. Exhale and put your hands on the face so that the thumbs cover the ears, index - eyelids, Unnamed - Nostrils, and the Misinians are lips.
6. Hold your breath and reduce the pelvic muscles several times, as if raising the organs there are up.
7. Return to its original position, take a deep slow breath. Repeat the exercise 2-4 times.
Exercise 16. Dhanurasana
1. Lie on the floor face down.
2. Make a slow deep breath, grab both ankles and get back. Try to stay in this posture as long as possible. Breathe slowly.
3. Return to the original position and repeat the exercise 3-5 times.
Dhanurasana
Exercise 17. Suput Vajrasan
1. Stand on your knees, sit on the floor between the heels, lower the hands along the body.
2. Using hands and elbows smoothly go to the floor until the head is touched by the floor.
3. Hands laid behind the neck, breathe easily and without tension.
4. Stay in this position until you can do it without excess voltage.
5. Return to the original position and repeat the exercise 2-4 times.
Exercise 18. Ardha (screw pose)
2. Bend the right leg in the knee joint, put the heel on the left thigh. At the same time, the bent leg should be parallel to the floor.
3. Transfer left leg through the right thigh and put a foot to the floor.
4. Turn the body to the left, lay the right hand to the left knee and capture the left ankle.
5. Slowly rotate the housing and head left.
6. Left arm behind your back and capture the left knee. Stay in this posture within 10-15 seconds.
7. Change the position of the hands and legs and repeat the exercise in the opposite direction.
Exercise 19. Padmasana (lotus posture)
1. Sit on the floor, stretch your feet.
...
Padmasana should not deliver unpleasant or pain. If you felt discomfort, slowly return to its original position. When performing the exercise, concentrate on the spine.
2. Put the right foot on the left hip and the left foot on top of the right leg on the right thigh. Try to pull the feet as close as possible to the stomach. Hands put on your knees with palms down.
3. Breathe deep and smoothly, holding up breathing for 5 seconds.
4. Return to the original position as soon as you feel fatigue and tension.
Exercise 20. Sirshasana (Rack on the head)
1. Stand on your knees, twist your fingers and put your hands on the floor in front of yourself.
2. Bend forward, put your head on the floor, supporting the interlaced coils.
3. Turn off the floor from the floor, seeking an equilibrium and leaning on the head. Slowly straighten your legs, carefully stretch into a straight vertical line.
4. Stay in this position until you get tired. Breathe calmly and slowly.
5. To return to its original position, first gently bend the legs in the hip and knee joints, and then go down to your knees.
Sirshasana
6. Put 1 fist at the stomach position on the abdomen, lower the forehead on them and lie 1 minute.
Exercise 21. Complete (Camel Pose)
1. Stand on your knees, make your feet together.
2. In the breath, tilt the housing back until the palms touch the heels.
3. Both hands take the heels and promote the body slightly forward, increasing the deflection in the spine.
4. Continue tilt the housing until the head is touched by the rug. Hold your hands behind your fingers and pull the head to them.
5. Stay in this position until you feel tension and fatigue.
6. Slowly return to the original position and repeat the exercise 1-2 times.
Exercise 22. Jianfei (wave)
1. Lie on the back, bend the legs in the knee joints at right angles, put the feet smoothly.
2. Put one palm on the chest, the other is on the stomach.
3. In the breath, pull the stomach, in exhale to inflate it. Breathe free and effortlessly.
4. Breast movement (up-down) and abdomen (down-up) as if forms waves. The respiratory frequency should approach normal (if you have a slight dizziness during the exercise, breathe a little slower). Perform the 40 full breaths and exhale.
Exercise 23. "Flower"
1. Sit on a chair with a height of 35-40 cm so that the shin and thigh formed a straight angle (or slightly smaller). Knees are swallowed to the width of the shoulders. If the exercise performs a woman, she should squeeze the left brush in the fist, and right to grab it. A man squeezes the right brush into the fist, and wars his fist with her left hand.
...
Exercise should not be performed within 3 months after surgical operations, as well as if you suffer from serious diseases of the cardiovascular system.
2. Close your eyes, smile, relax the whole body, take the most comfortable position, give yourself to the state of full rest.
3. First, make a free breath through the nose and swipe the air into the abdomen, mentally imagining the process. Then, through the mouth, make a light slow exhalation - this appears the feeling that the abdomen area gradually becomes relaxed and soft. Slowly exhale all the air and breathe again through the nose. Inhale should also be easy, smooth. During the inhalation, the lower part of the abdomen is gradually filled with air and inflates.
4. Perform an exercise for 15 minutes.
Exercise 24. Sakura
1. Sit on the floor, bend legs in the knee joints and fold the Turkish.
2. Hands with palms up. Put one over the other, on the legs in front of the belly, the woman is left over the right, the man is the opposite.
3. Do not rely on the back of the chair, lower the shrink, lower the shoulders, lower the chin, close your eyes, lift the tip back up and touch it to the neba near the tip of the upper jaw, completely relax, take a convenient natural position.
4. After that, take a deep breath and relax, slowly exhale.
5. Breathe at a slow pace for 3 minutes.
Exercise 25. Pose of Fish's God
1. Sit, bend the right leg in the knee joint and turn it back.
2. Lift the buttocks above the floor, put the right foot below them.
3. Put the foot of the right leg under the buttocks. Keep it in a horizontal position so that it forms the seat and served as a peculiar pillow to which the buttocks can drop. Put the outer part of the right buttock on the heel, and the inner part is to the sole.
4. Bend the left leg in the knee and put the shin next to the outer side of the right leg so that the outer side of the left ankle is next to the outside of the right hip. Left stop and right knee should be sent forward. Keep palm on the sides of the body.
5. Keep your equilibrium. Make a few breaths and exhale.
6. If the buttocks are incorrectly lying on the right foot or if the right stop does not forms a reliable support, the body bends. In this case, make 1-2 inhale and exhalation.
7. Exhale and turn the torch by torque 90 ° to the left. Put the left palm at 10-15 cm behind the left buttock. Turn the chest, belly and pelvis to move left, for perpendicular to the left thigh.
8. Bend the right hand in the elbow, move it for the outer edge of the left hip so that the right armpit and the right side of the body come close to the left knee and the thigh, then wrap the left leg with the right hand. Take a breath.
...
The pose of God's god stimulates the activities of the kidney, has a beneficial effect on the endocrine system and increases immunity.
9. Exhale, lift your left hand from the floor, pull it out of the shoulder, without losing the balance, waving the hand back and put the palm on the right thigh. Fingers of the left palm clasp the fingers of the right palm; When the body is rotated, gradually capture your hand on, holding the palm and brush.
10. Turn the head to the left and look no left shoulder. Hold in the final position for 20-30 seconds.
11. Release your hands, expand the torso forward, straighten the left, and then right leg.
12. Return to the original position and repeat the exercise 2 times.
Exercise 26. Half Pose Boat
1. Sit, pull both legs forward.
2. Exhale and tilt the torso a little back, while at the same time raising both legs.
3. Balancing on buttocks. Keep your neck, torso and legs straightened. If the back is lowered, the torso also omit to the floor. If the knees are bend, lower the feet. Support your leg muscles in a stress state, and hold the torso directly.
4. Raise your hands, pull them forward parallel to the floor. Turn the palm inside by turning them to each other. Shoulders and palms should be on the same line.
5. Stay in this position for 30-60 seconds.
6. Return to the original position and repeat the exercise 2 times.
Exercise 27. Vicaramandsana (Warrior Pose)
1. Stand straight, feet together, thumbs and heels touch each other. Make sure that the body weight comes out is not on the heels or socks, but on the center of the foot arch.
2. On the inhalation of the jump, lay down a distance of 120-130 cm and pull your arms to the sides so that they are on the same level with the shoulders.
3. Expand the palm up, lift your hands up, connect the palms and lower the chest.
4. Make 1-2 deep breaths and short exhalations.
5. In exhale, turn the right leg and torso to the right of 90 °, and the left stop is a bit inside. Make 1 breath.
6. In exhale, bent the right leg in the knee at an angle of 90 °.
7. Take the head back, look up.
8. Belsh smoothly, delay in this position for 20 seconds.
9. Take a breath, go back to the original position and repeat the exercise to the other side.
...
Visarabhadsana is contraindicated with high arterial pressure, pregnancy and radiculitis of the lumbosacral leader.
Exercise 28. Virasana (Hero Pose)
1. Go to your knees, holding them together.
2. Take the foot to the sides and turn them so that the soles look into the ceiling. Keep socks and feet on a straight line, pulling them back.
3. Slide the foot so that the distance between them is equal to 30-45 cm. Lower down the buttocks until they touch the floor (not heels!). Make 1-2 inhale and exhalation.
4. Keep the buttocks so that they touch the floor. Now the inner surface of the ICR will lay down to the outer surface of the thighs.
5. Turn the palm so that they look down and put them on your knees.
6. Keep body weight on hips - back straight.
7. Retract your chest, lift your head and look right in front of yourself.
8. Stay in this position for 1 minute, breathe freely.
9. Put your palms on the floor, lift the buttocks and connect the stops. After that, straighten your legs. Repeat the exercise 2 times.
Exercise 29. Dandasana (Pose of Sour)
1. Sit on the rug straight, stretch your feet forward. Keep hips, knees, ankles and fingers legs together. Pull your fingers to the ceiling.
2. Keep both palms on the floor near the hips, the fingers of the hands direct to the legs.
3. Keep the elbows straightened, chest raised, neck and head vertically and see ahead.
4. Stay in this position for 5 seconds, breathing freely and paying attention to the following:
- pressing her knees and hips to the floor, lift the waist;
...
Dandasan has a beneficial effect on the abdominal organs, stimulates the work of the lungs and bronchi.
- back, buttocks and head hold on one line perpendicular to the floor;
- straighten;
- Tighten the stomach.
Exercise 30. Jana Shirshasan (Head on the knee)
1. Sit down straight, stretch your feet forward. Keep hips, knees, ankles and fingers legs together. Pull your fingers to the ceiling.
2. Bend the right knee and place the right heel near the right side of the groin. Turn the right knee back.
3. Hold your left foot straightened. The angle between the legs should be blunt.
4. Pull both hands forward for the left foot and grab your left hand wrist. Breathe dimly.
5. Inhale, pull the spine.
6. Press the right knee down and raise the hips. Between the left foot and the torso should be an angle of 45 °. Take the head back. Freely breathe, delay in this position for 15 seconds.
7. Exhale, tilt the housing and put the forehead on the left knee. Stay in this position for 30 seconds.
8. Inhale, lift your head and torso, return to its original position.
Exercise 31. Parighasana (crossbar posture)
1. Stand on your knees, connect the ankles.
2. Pull the right leg to the right and keep it on one line with a torso and left knee.
3. Right foot deploy to the right, without bending the leg in the knee joint.
4. On the breath to divert hands to the sides, take 2 breath and exhalation.
5. Exhale, move the torsch and right hand down to the elongated right foot.
6. Right forearm put on the right shin, right brush - on the ankle palm up. Right ear attach to the right hand.
...
Parighasana develops flexibility, vestibular apparatus, activates the activities of the adrenal glands and the endocrine system.
7. Place your left hand over your head and reach your hand to the right hand. At the same time, the left ear will touch the top of the left hand.
8. Stay in this position for 30-60 seconds, breathe dimly.
9. Insphat, spread your arms to the sides, bend the right leg, stand up on both knees, connecting the ankles again.
10. Repeat the exercise to the other side.
Aerobics
The word "aerobics" occurred from Greek Aero, which means "air". And the definition of "aerobic" is literally translated as "living in air" or "use of oxygen". Consequently, aerobics is a combination of exercises in which breathing is combined with body movements.
When performing aerobic exercises, learn how to properly combine the phases of breathing with movements. For example, leaning forward, aside or squeezing, breathe, straightening - exhale. Raising hands in front of them up or ranging them to the sides - do inhale, and dropping - exhale. Raising the leg or both legs in the lying position or pulling them to the side, breathe, dropping away - exhale. For self-controls, spend the few first workouts in front of the mirror.
Overly to get involved in aerobic exercises, since the forced ventilation of the lungs helps to reduce the content of carbon dioxide in the body. This leads to a drop of the tone of the respiratory center, which is manifested in the form of dizziness, weakness and other unpleasant sensations. Intensive aerobic movements with a special respiratory regime are supplemented by the exercises of a stuffing nature that are performed with arbitrary breathing.
...
The aerobic complex is designed in such a way as to use all muscle groups and systems of the body.
Aerobics classes are useful for the human body as a whole. Exercises reduce the risk of cardiovascular diseases, have a beneficial effect on the state of the nervous system, stimulate protein, fatty and water-salt exchange. At a permanent training person, all metabolic processes, including hormonal, increases the mood and resistance to various infectious diseases.
Basic rules for performing aerobics
The occupation must consist of the following phases:
The workout, which is important because the muscles are heated and raises the acceleration of the heart rate, in which the pulse smoothly rises to the value corresponding to the aerobic phase. On average, the warm-up must last approximately 3-5 minutes;
The aerobic phase, the main purpose of which is to achieve the recreation effect. The phase consists of those exercises that make up the aerobics complex;
The hint, during which you need to continue to move, but at a slow pace, to gradually reduce the frequency of heart abbreviations. The phase should last 3-5 minutes.
After occupying aerobics, continue to move so that the blood circulate. In no case can not stand still without movement, even when measuring the pulse. It is not recommended to sit immediately after graduation. A static position can lead to violations in the work of the cardiovascular system, since blood flow slows down faster than heart cuts.
Load distribution when performing exercises
A complex of aerobic exercises must necessarily include a power load. This classes should last at least 10 minutes and include exercises that strengthen muscles and developing flexibility. This exercises with the burden of various types or power gymnastics (squats, push-ups, pull-ups).
Exercises with burdensome increase bone strength, maintain muscles and internal organs in constant tone and improve cellular breathing.
...
If after workout you feel nausea and dizziness, after the hitch you need to lie on the back for a few minutes, raising up the legs.
Copale exercises shown below should be performed in a strict sequence. In the first workouts, as soon as you feel fatigue, reduce the number of repetitions and exercise time. Gradually bring the number of repetitions to the specified one. In the future, the exercise complex can be performed in 3 approaches. Start the execution of the complex at a slow pace, gradually increasing the speed.
Complex exercise
Exercise 1. Rotation head
2. Perform rotational movements head, tilting forward-back and left-right (to shoulders) for 1 minute. Breathing arbitrary.
Exercise 2. Rotation with Hands
1. Stand straight, put your feet on the width of the shoulders, the hands down along the body.
2. Rotate straight hands first forward, and then back to 10-12 times. During the exercise, keep your back straight, look in front of you. Breathing arbitrary.
Exercise 3. Turns of the body
1. Stand straight, put your legs on the width of the shoulders, bend the hands in the elbow joints and lift at the breast level so that they are parallel to the floor.
2. Perform turns to the left and right (10 times in each direction), trying to turn back as much as possible.
3. When turning to the side, take exhale, when returning to its original position - inhale.
Exercise 4. Tilt of the body on the parties
1. Stand straight, put your legs on the width of the shoulders, lift your hands above your head.
2. Nag, right-left (10-12 times in each direction).
3. With the slope to the side, make an exhalation when returning to the starting position - inhale.
Exercise 5. Tilt Torch Forward-Back
1. Stand straight, put your legs on the width of the shoulders, put the hands on the belt.
2. Perform tilts forward-back (10-12 times in each direction). When tilting forward with hands touch the floor, when tilting back, try to progress as stronger as possible.
3. Under inclination, take exhalation when returning to its original position - inhale.
Exercise 6. Slopes
1. Put the legs together, stand on the socks, put on the belt on the belt.
2. Sit down, then climb, first resting your hands to the floor, and then raising them above your head. Pull up as stronger as possible. Breathing arbitrary.
Exercise 7. Mahi legs
1. Stand straight, take one hand for the support, put another on the belt.
2. Perform Mahi foot with a bent knee forward-back and to the side (10-12 times in each direction). With Maha, do it out, returning to its original position - inhale.
3. Having finished the exercise, repeat Mahi with another foot.
Exercise 8. squats
1. Stand straight, legs together, put on the belt.
2. Perform 10-12 squats. At the same time, the back should remain straight. When squatting, do the exhale, when returning to its original position - inhale.
Exercise 9. Foot straightening
1. Sit on the edge of the chair, tighten your legs to the stomach, put the hands under the buttocks.
2. Straighten alternately, then another leg, holding your back straight. Perform 10-12 Machs with each foot. When straightening the leg, do the exhale, when returning to its original position - inhale.
Foot straightening
Exercise 10. Training of the abdominal press
1. Lie on the back on a tough smooth surface (floor), heels together, hands freely along the body.
2. At the same time, tear the shoulders and feet from the floor, the back will remain straight.
3. At the beginning of the training, you can help your hands, supervised them in the floor. When the shoulders and feet are taken from the floor, take a breath when returning to its original position - exhale.
4. Repeat the exercise 6-8 times.
Exercise 11. "Scissors"
2. Lift the legs for 10-15 cm from the floor, perform Mahi legs, reducing them and spreading to the sides (right leg - right, left foot - left). Breathing arbitrary.
3. Repeat the exercise 10-12 times.
Exercise 12. "Cyospiped"
1. Lie on the back on a rigid smooth surface (floor), hands freely along the body.
2. Raise the legs by 30-40 cm from the floor, bend them in the knees and perform the movements of the movement, reminiscent of the tag of pedals by bike. Breathing arbitrary.
3. Perform an exercise for 2-3 minutes, gradually fasting tempo.
Exercise »Bicycle» Improves the work of lungs, liver, spleen, stomach, pancreas and intestines, increases immunity, stabilizes blood circulation.
Exercise 13. "Corner"
1. Lie on the side, put one hand under the head, the other - on the thigh or, beating the elbow, on the floor.
2. Bend the knees at an angle of 45 ° and lift them by 10-15 cm above the floor. Breathing arbitrary.
3. Repeat the exercise 10-12 times on each side.
Exercise 14. Pulling
1. Stand on all fours, go on your knees and elongated hands.
2. Pull the right hand forward and lift the straightened left leg. Keep left foot and right hand at one level.
3. Try straightened hand forward, and raised leg back, stretching the spine. Breathing arbitrary.
4. Repeat the exercise, changing your hand and leg.
Exercise 15. squats on the parties
1. Stand on your knees, put your hands on the belt, straighten your back, look right in front of yourself.
2. Sit down to the right, then left. When changing the sedental position to the original (standing on the knees), do not help yourself, rise, straining the muscles of the legs. Breathing arbitrary.
3. Repeat the exercise 10-12 times in each direction.
Exercise 16. "Grasshopper"
1. Sit on the floor, bend the legs, the feet connect the sole to the sole.
2. Attach the feet to the groin and hold the legs in this point behind the tibia, keeping your back straight.
3. Leave ahead, relax your legs and start moving up-down knees.
4. Sit in this position 2-3 minutes. Breathing arbitrary.
Exercise 17. Walking on the spot with a high lift of the thigh
1. Stand straight, bend your hands at the elbow joints, put my right hand on the left shoulder, left hand - on the right shoulder.
2. Do walking in place, try to raise your hips as high as possible. For each lift of the thigh, do inhale, to lower - exhale.
3. Gradually increase the pace of walking.
4. Perform an exercise for 2-3 minutes.
Exercise 18. Hand breeding to the parties
1. Lie on the back, join the heels, put the hands on the back of the head.
2. During the breath, divert hands to the sides, twist back during the exhalation.
3. Perform an exercise 10 times.
Exercise 19. Flexing of knee joints
1. Lie on the back, put the hands along the body.
2. Alternally, bend the legs in the knee joints and bring them to the stomach for exhalation. Tick \u200b\u200band straighten on the breath.
Exercise 20. "Swing"
1. Lie on the back, the hands lower along the body.
2. Rim up torso, burning the chest spine during the breath and lowering during the exhalation.
3. Repeat the exercise 10 times.
Exercise 21. Lifting the case
1. Lie on the stomach, put one arm on the back of the back, the other - on the chest.
2. Raise the top of the body with your hands, making breathe, lower, doing exhale.
3. Repeat the exercise 10 times.
Exercise 22. Spin Training
1. Lie on the stomach, the hands lower along the body palms down.
2. Raise your feet alternately, at the same time lifting the torso, leaning on the hands and inhaling. When returning to the original position, do exhale.
Exercise 23. Training of the oblique muscles of the back
1. Lie on side to roller.
2. Skip your hands behind the head, making breathe, lower, doing exhale.
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Finish the execution of the exercise complex with a contrasting shower.
3. Exercise at a slow pace 4 times.
Eastern gymnastics
This is a set of exercises that not only strengthen the most important organs, vessels and a central nervous system, but also develop joints and spine.
According to data obtained during many studies, people practicing oriental gymnastics, measured heartbeat and normal blood pressure. In addition, special exercises in combination with the right breathing strengthen the nervous system and stimulate the cortex of the brain. Training contributes to the restoration of all organism systems, eliminating various violations. As a result, the body is exempt from a number of diseases, becoming heavier and hardy.
Complex exercise
Exercises follow in strict sequence. If it is not specified how to breathe on one or another stage of the exercise, you can do it arbitrarily. Try to perform every exercise carefully and right.
Exercise 1. Slow Breathing
1. Stand straight, put the legs on the width of the shoulders, the feet parallel to each other, the hands lower along the body, look forward.
2. In the breath slowly lift the hands forward with the palms down so that the brushes are slightly above the shoulders.
3. On the exhalation, press up the vertical to the navel level.
4. Return to the starting position. Repeat the exercise 6 times.
Exercise 2. "Wind Lord"
1. Stand straight, the legs bend a little in the knees.
2. At the breath lift the brush parallel to the floor to the chest level, while smoothly straighten your legs in the knees.
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The exercise "Lord of the Wind" favorably affects the nervous system, strengthens the muscles of the back and hips, improves posture, prevents diseases of the uterus and ovaries in women and prostate gland in men.
3. Palms directed down, turn to each other and spread in both directions.
4. In exhalation, diluted brushes horizontally twist, connecting them in front of the breast, and turn down the palms down, as if pressed by them, bend the legs in the knees.
Exercise 3. "Dance"
1. Stand straight, bend the legs in the knees, the hands down along the body.
2. At inhale lift the brush to the chest level, slightly straightening the knees.
3. Raise the brushes above your head, straighten your hands with palms ahead.
4. Transfer the center of gravity to the right leg, bend it a bit and tap the entire foot.
5. Straighten the left foot, while tear off the heel from the floor and tap the floor to the toe.
6. Left brush pull out left, lowering the hand to the shoulder level with the palm.
7. Bend the right hand to the elbow and lift the brush to the top of the palm down. Slide the housing to the right.
8. In exhale, transfer the center of gravity to the left foot, bend it a bit and tap the floor with the whole stop.
9. Straighten the right leg, taking off the heel from the floor and touching the floor to the sock.
10. Right brush pull right, lowering the hand to the horizontal palm up.
11. Bend the left hand in the elbow, lift it to the top of the palm down. Slide the body to the left.
12. Repeat the exercise 6 times.
Exercise 4. Shaking
1. Stand right. Right brush pull to the right, lowering hand up horizontal palm up. Bend the left hand into the elbow, raising the brush to the top of the palm down. Slide the body to the left.
2. In the breath mentally transfer the center of gravity to the point in the middle between the feet.
3. Palm of the left hand directed up.
4. Raise your right hand, crush your hands over the top of the top. At the same time, the palms should be directed upwards.
5. In exhale, turn the brushes to the palms down, lower your hands through the sides and cross them before the bottom of the abdomen. At the same time, the right palm should be on top.
6. Bend the legs in the knees.
7. On the breath, raise your hands through the sides up the palms outside and cross them above your head.
8. Straighten your legs in the knees.
9. Repeat the exercise 6 times.
Exercise 5. "Silk Weaving"
1. Stand right. Both hands bend in the elbow joints, lift over the top and cross. In this case, both palms should be directed upwards.
2. On the exhalation, find the brushes, lower your hands and cross the brushes before the lower part of the abdomen.
...
During the implementation of the exercise "Silk Weaving" concentrate on the movements of the hands and on the spine.
3. In the breath pull the left hand forward with palm up.
4. Right brush Right past the bottom of the abdomen to the lower back, then swipe, lower and lift, describing a smooth arc. Together with the movement of the hand, turn the housing to the right.
5. In exhale, bend your left hand in the elbow and pull it forward.
6. Left-handed the horizontal to the chest. During movement, squeeze the brush in the fist.
7. In the breath, continue the movement of the left brush back, moving down, back and up. Turn the body body to the left.
8. In exhale, bend the left hand in the elbow, perform the movement of the brush forward.
9. Right hand brush move horizontally to the chest, while squeezing the brush into the fist.
Exercise 6. "Canoe"
1. This exercise continues the previous one, therefore its initial position is the final position of the exercise "Silk Weaving".
2. To inhale, straighten and lift your hands.
3. In exhale, bend the housing forward.
4. Hands, not bending, lower down and remove the arc back to the limit.
5. On the breath, straighten the housing, straight hands with palms, directed forward, lift the arc forward and up above your head.
Exercise 7. "Balance of Share"
1. Stand straight, straight hands with palms, directed forward, lift up above your head.
2. On the exhalation, lower your hands down.
3. Leave your left hand in the same position, right to move towards the left shoulder. At the same time, the palm direct along the line up and slightly left.
4. When the brush is opposite the left shoulder, take a breath and perform a pulling movement. At the same time, transfer the center of gravity to the left foot and the right leg to be shed into the floor.
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When performing the exercises of Eastern Gymnastics, comply with the principle of graduality: start with a small, slowly increasing the load.
5. Right hand brush turn down the palm down and slightly right, to lower your hand on the exhale.
6. The center of gravity moves to the right foot, resting in the floor to the floor and lifting the heel.
7. Leave your right hand fixed, and left to move to the right shoulder.
8. When the brush is opposite the right shoulder, take a breath and perform a pulling movement.
9. Simultaneously with exhale, return the brush of the left hand down to the left side.
10. Repeat the exercise 6 times.
Exercise 8. Spine stretching
1. Stand on all fours, knees bend, straighten your hands.
2. Exhale, bring back up, lower your head, strain the neck and buttocks.
Stretching the spine
3. Return to its original position, breathe, then exhale, flashed in the lower back and lifting your head up.
4. Repeat the exercise 10-12 times.
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The stretching of the spine resembles the capturing of the cat. Watch how this animal is sweet and slowly pulls out, and try to repeat.
Exercise 9. "Sun Movement"
1. Stand straight, lower your arms along the body.
2. On the breath, raise your hands left to the chest level, pull the hands to the side, remove them to the chest and lift up. In this case, turn the body to the left and perform simultaneously with the movement of the hand moving head left, directly (starting position) and up.
3. Make exhale and lower your hands.
4. On the breath, raise your hands to the right to the chest level, pull up, remove them to the chest and lift up. In this case, turn the right to the right and move your head right, straight and up.
5. On the exhale, lower your hands. Repeat the exercise 6 times.
Exercise 10. Curl
1. Stand straight, bend hands in the elbow joints, lower them on the sides of the palms up so that the brushes are at the loan level.
2. Squeeze your brushes in the fists, pull back the elbow of the left hand, while turning the body to the left.
3. Right brush Squeeze into a fist, unzip and with force, but smoothly pull out the revealed palm forward.
4. Squeeze both brushes in fists, put them on the sides, relieve the fists so that the palm is pointing up.
5. Turn back the right hand right back, turn the housing to the right.
6. Relieve the left fist and with force, but smoothly push the palm folded forward.
7. On exhale, squeeze the brushes in the fists and place them on the sides at the loan level palms up.
8. Repeat the exercise 6 times.
Exercise 11. "Butterfly flush"
1. Stand straight, legs on the width of the shoulders, connect the palms at the chest level.
2. On the breath disconnect your hands, turn the brush left hand with palm inside.
3. Right hand brush directed forward and lower the navel level.
4. On the exhalation, lift the right hand to the level of the eye, turning the palm inside.
5. Lower the left hand to the level of the navel (the palm should be addressed to the right).
6. Repeat the exercise 6 times.
Exercise 12. "Thickening thirst"
1. Stand straight, left-handed the left leg forward, tilt the housing forward. Right hand lift to the eye level, turning the palm to the body. Lower the left hand to the navel level, turning the palm to the right.
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The exercise "Quencing thirst" normalizes the functions of the respiratory organs, improves the blood supply to organs, facilitates the state when pleurite and the tuberculosis of the lungs.
2. Cross your hands in front of the knees, straighten up and tilt the housing back.
3. Take a breath, raise crossed hands above your head.
4. Make a deep exhale, straighten and dig up the hands to the side by turning the palm to each other.
5. Repeat the exercise 6 times.
Exercise 13. "Sunrise"
1. Stand straight, right leg retain back half step. Hands bend in the elbow joints, press the palms in front of the breast.
2. The heel put forward to the left legs. Flood into the floor and lift your fingers.
3. On the exhale, move the center of gravity of the body to the left foot, mind all the soles in the floor. At the same time, shift the housing a little forward, touch the earth with the fingers of the right leg, and raise the heel.
4. Direct your palm forward, make a push with your hands at the eye height. Make a deep breath.
5. Repeat the exercise 6 times.
Exercise 14. "Flying Korshun"
1. Stand straight, retain the right leg back, lift the heel of the left leg, spread your hands on the horizontal side at the shoulder level.
2. In exhale, move the center of gravity on the left leg foot and lift the heel right.
3. Hands in front of the breast.
Exercise 15. Punch Fist
1. Stand straight, put your legs on the width of the shoulders, squeeze your brush in the fists and place them on the side of the lower back, rejecting the elbow joints back.
2. On the exhale right hand and make a sharp drop.
3. In the breath, return them to its original position.
4. On the exhalation with your left hand and the foot, make a fall and return them to the original position on the breath.
5. Repeat the exercise 6 times.
Exercise 16. "COOLING ENERGY QU" (therapeutic effect)
1. Stand straight, lay down your legs as wide as possible, put the socks to the sides, slightly sneeze, leaving the strain straight.
2. Bend hands in the elbow joints, squeeze your brushes in the fists and remove the fists to the lower back.
3. In the breath, relieve the fists, pull your hand a little forward, lift your brushes with your fingers to the eye level.
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The exercise "COOLING ENERGY QU" improves the work of the domestic secretion glands, normalizes the functions of the genital organs and the respiratory system, improves blood circulation.
4. On the exhalation, turn the brush with palms down and lower the abdomen before the bottom of the abdomen, squeeze the brush in the fists and take them to the lower back.
5. Repeat the exercise 6 times.
Exercise 17. "Triangle"
Triangle
2. Send the right leg to the left, sending a sock to the same side, tilt the housing to the same side.
3. Lower the right hand down.
4. Left leg sock Put perpendicular to the foot of the right leg.
5. Raise your left hand up, turn up head.
6. Hands should form a straight line.
7. Keep the body position for 1 minute, slowly breathe deeply.
8. Return to the original position and repeat the exercise to the other side.
Japanese gymnastics
This gymnastics is a combination of exercises that have arisen on the basis of Karate-up. All exercises at first glance seem fairly simple, any traditional charging consists of such movements. However, the technique of exercise is special: the load on the muscles is created at the expense of the tonic voltage does not require any additional burden.
Depending on the complexity of the exercise lasts from 10 to 90 seconds.
Japanese gymnastics allows not only to support muscle tone, but also relaxes, restores and treats without a special massage, well strengthens ligaments and tendons.
Basic rules for performing exercises of Japanese gymnastics
The main rule that allows you to successfully fulfill all the exercises of this type of gymnastics, is the ability to concentrate on the inner sensations, feel your body.
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Japanese gymnastics strengthens muscles, ligaments and bones, due to which the risk of injury is reduced.
During the exercise, try to breathe smoothly, deeply and evenly, in a slightly slow pace.
Perform exercises in the sequence in which they are given. If, after this or that exercise, the desire will make up or perform an exercise from another complex, you can do this, because Japanese gymnastics is easily combined with other sports complexes.
Complex exercise
Gymnastics perform within a few minutes in the morning or in the evening. Perform an exercise until you feel the tremors in the muscles. Return to the starting position slowly, without sharp movements. If they felt pain in the muscles, relax them and massage them.
The next day, pay muscle data training. Special attention, reducing the execution time of the exercise to a minimum, but not interrupt the workout.
In the first training, as soon as you feel fatigue, reduce the exercise time.
Gradually, bring the execution time to the specified and increase the number of repetitions.
Exercise 1. "Rainbow meeting"
1. Stand straight, put your feet on the width of the shoulders, lower the hands along the body.
2. On the breath, raise your hands on the shoulder level with palms up and, delaying breathing, strain the press.
3. Make exhale, lower your hands down the palms down.
4. Repeat the exercise 10 times.
Exercise 2. "Month"
1. Stand straight, put the left leg to the left, turning the sock too to the left, bend in the knee joint. Straighten the right leg, assume your sock to the floor, taking off the heel from it. Turn the housing to the left and tilt, leaving the straight back. Both brushes put on the left knee.
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Exercise "Month" Perform in front of the mirror to control the correctness of the posture.
2. Both hands lift and pull to the left, connecting the palms, lift the leg, turn the head to the left.
3. Keep the body position for 1 minute, then slowly return to the original position and repeat the exercise to the other side.
Exercise 3. "Swimmer"
1. Stand straight, the heels are connecting, the hands are lowering along the body.
2. Bend the legs in the knee joints, as if you were lying on a chair.
3. Lightly bend forward, hands raise up parallel to each other, brushes strain, palm deploy each other.
4. Keep the position of the body until the voltage in the muscles of legs and hands is.
Swimmer
5. Return to the original position and repeat the exercise 4 times.
Exercise 4. "Ball"
1. Stand straight, pull forward the left foot, bend it in the knee joint, spread your arms to the sides.
2. Imagine that you have a ball in your hands, which when pressed is blown away.
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For a greater effect before performing the exercise "Ball" from the position standing upward up and make a light self-massage of the lower back.
3. Adjust on the imaginary ball with his hands, straining the muscles of the hands and chest and gradually blowing away the ball.
4. Imagine that the ball is gradually inflated. Start slowly breed your hands to the sides, straining first the muscles of the hands of the hands, then the forearm, and then the shoulders.
5. Return to the original position and repeat the exercise 6-8 times. Increase the execution time of the exercise up to 5 minutes.
Exercise 5. "Bridge"
1. Lie on the back, tear off the lower back and buttocks from the floor, rushing in the back. At the same time, foot and hands press to the floor, strain the front surface of the hips.
Bridge
2. Fingers Try to bring close to your heels as close as possible.
3. Reduce the muscles that you delay urine, 2 times.
3. Go to the floor and repeat the exercise 10 times.
Exercise 6. "Lifting"
1. Sit on the floor, bend your legs in the knee joints and connect them, handle to the floor.
2. Raise the shin parallel to the floor so that the knees remain unfounded.
3. Raise your hands on the chest level and pull them forward.
4. Make a slow breath, then return the legs and hands to the starting position.
5. Exhale and repeat the exercise 10 times.
Exercise 7. Stretching
1. Stand on squatting.
2. Bend hands in the elbow joints and press the forearm to the floor so that the brushes are parallel to each other.
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Stretching favorably affects the cardiovascular system and respiratory organs, strengthens the back muscles, stimulates the activity of the liver and adrenal glands.
3. Chenicles on the parties as wide as possible, trying to touch the inside of the hips of the floor.
4. Hold the position within 90 seconds, go back to the original position and repeat the exercise 4 times.
Exercise 8. "Bow"
1. Stand straight, legs on the width of the shoulders, the hands are omitted along the body.
2. Leave ahead, assume the tastes of both hands to the floor.
3. Remove the heels of both legs from the floor, pulling up, and the breasts are to the knees.
4. Save this position for 30 seconds, then return to the original position and repeat the exercise 4 times.
Bow
Yoga Ayengar.
This type of yoga arose in India. Its popularity is explained by the fact that the exercises have a beneficial effect on both the body and per capita. Regular Yoga-Ayengar's classes can significantly strengthen health, get rid of psyche disorders and achieve inner harmony.
Complex exercise
It is recommended to do exercises in the sequence in which they are given. Their uniqueness lies in accessibility. Yoga Ayengar has no restrictions on age and the level of physical training. Even after you do all exercises, there will be no strong fatigue, since this complex is built on alternating voltage and relaxation.
Before you occupy, take a posture posture. To do this, sit on the floor, keep your back straight, bend legs in the knee joints and pull it out to the pelvis (one foot above another). Palm Expand up and put on your knees, breathe smoothly and calmly. This posture allows not only to feel a pacification, but also tune in to perform the entire complex.
Exercise 1. Touch the knees
1. Sit on the floor, bend your legs in the knee joints, lower the thigh on the heels.
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Knee touch has a beneficial effect on the activities of the gastric tract.
2. Make, LBB Touch the floor, straighten your hands forward.
3. Relax the muscles of the whole body and stay in this posture within a few minutes. Breathe naturally, without tension.
Exercise 2. Focus palms
1. Lie on the floor face down, hands bent in the elbows, palms rest in the floor near the chest.
2. Doing the focus on the palm, straighten your hands. Flewing back, pull the top up.
3. Feel like back muscles, breathing arbitrary.
Exercise 3. Twisting
1. From the end position of the exercise 2, perform slow twisting, looking over the shoulder and trying to see both heels.
2. Perform such twisting 7 times in each direction.
3. Lower the case and restore your breath.
Exercise 4. Lifting pelvis
1. Lying on the floor face down, steal palms into the floor and lift the pelvis, first leaning on your knees, and then straighten your legs.
2. Palms and feet must rest in the floor, while the hands and the body form a straight line, the legs are straightened.
3. Stay in this position for 5 full breathing-exhale.
Exercise 5. Jumping
1. From the end position of the exercise 4, perform a light jump to the brushes. Feet slightly bend in the knee joints, paint the brushes on one line with heels.
2. Slowly straighten your legs and press the body to the legs. If it is impossible to put brushes to the floor, you can touch it with the tips of the fingers.
3. Repeat the exercise 4 times.
Exercise 6. Lifting legs with twisting
1. Sit on the floor, straighten your feet.
2. Tighten your right leg to the stomach and perform twisting, while the housing is deployed to the right.
3. Perform 5 twists in each direction.
Exercise 7. Tilt stomach to hips
1. Sit on the floor, straighten your feet forward.
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The tilt of the belly to the thighs is not recommended pregnant, as well as people suffering from serious diseases of the cardiovascular system.
2. Perform a slow tilt forward, stomachs. Eat in the hips, pull the brushes to the fingers of the legs.
3. Repeat the exercise 8 times.
Exercise 8. Corps deflection
1. Stand straight, legs together, feet parallel to each other.
2. Insphat and lift your hands up, turn your head back, get started the housing back from the neck to the blades.
3. Hold in this position as you can, and make the opposite move during the exhalation.
Exercise 9. Abdominal
1. Put your legs on the width of the shoulders and slightly bend them in the knees.
2. Palms. Eat in the hips slightly above the knees with your fingers inside.
3. Relax the back, move the main stop by hand.
4. In this position, retract and protrude your belly with a maximum amplitude of 10 times.
Exercise 10. Relaxing hands
1. Stand straight, put your legs on the width of the shoulders, the feet are parallel to each other, the hands are lowering along the body.
2. Do you breathe and quickly lean forward, your hands should freely hang down.
3. Imagine that you take a heavy bar. Straining all body muscles, extension the housing, as if performing the rod rise.
4. Hands in the elbows do not bend, focus on the extension of the spine.
5. Straighten, delay for a few seconds in this position, then sharply disconnect your hands and relax the whole body.
6. Repeat the exercise 4 times.
Exercise 11. Folding palms
1. Stand straight, put your feet together, put the palms at the heart level.
2. Perform a slow breath, then slow exhalation, drawing the stomach, tilting the head and pressing the chin to the chest.
3. Hold in this position, after that relax the muscles, straighten your head and inhale.
4. Repeat the exercise 6 times.
This gymnastics will restore the normal operation of the gallbladder, liver and pancreasThis simple gymnastics will helpnormalize the work of the intestine, get rid of constipation, the bloating of the abdomen (meteorism), will help to activate the exchange processes in the front abdominal wall and solve the problem with abdominal obesity, "extensive tummy".
In addition, the diaphragm-visceral gymnastics will restore normal operationgallbladder, liver, pancreas.
With her, you solve the problem With the discretion of biliary tract, which can lead to increased nervous excitability, irritability, amphibiousness, affects meteo-dependence, is one of the reasons for the development of vegetative-vascular dystonia syndrome, dizziness, temporal headaches.
As exercises are performed, the work of the kidneys and the entire urinary system will improve. Your body will find the ability to quickly clear from the products of the completed metabolic of substances, homotaxins and other slags.
Those who have diseases of the small pelvis organs, andraological and genes - will be able to get rid of prostatitis and prostate adenoma (men), cystic diseases of the ovaries, misa of uterus, adnexites, omitting of the uterus and vagina, painful menstruation, as well as the expansion of hemorrhoids.
Thanks to the improvement of the blood-lymphotok of the abdominal organs and the pelvis, the gymnastics of FEG will be favorable ontreatment and prevention of spinal osteochondrosis, various lumbar and peppers-lumbar pain syndromes, Ishias (Ishalgia), the problems of hip joints, varicose veins of the lower extremities and many other pathological conditions.
The diaphragm-visceral gymnastics was built on the synthesis of osteopathy, the eucheral methods of correction of the abdominal cavity organs, yogic curiors - dynamic healing exercises, such as nuticory, and various folk systems of self-massual organs.
In osteopathy, the good work of the internal organs attaches very important. This is not surprising as, in the abdominal cavity there are our bodily factories for the processing of nutrients (stomach, intestines, gallbladder, pcneas), hormonal organs (pancreas), detoxification organ (liver). Many other features are performed by many other functions.
Osteopaths recognize the undoubted relationship between the spine and visceral (organ) sphere. At the same time, reflex mechanisms of interaction make it possible to be treated as internal organs through the impact on the spine (vertebro-visceral reflexes) and the spine, along the reverse (viscero-vertebral) communication, through the abdominal bodies.
From positions of osteopathy, the diaphragm is the main motor element of the normal operation of the entire abdominal cavity. Reducing, dropping on inhale and pulling up in exhalation, the diaphragm performs a continuous massage of internal organs, creates conditions for good lymphottock, blood circulation. That is why many techniques in osteopathy are intended to normalize the operation of the diaphragm. Almost every osteopathic session includes a mandatory work on this respiratory muscle, regardless of the purposes pursued in the treatment. After all, free breathing, good work of organs and excellent well-being needed every person!
So, let's start a description of the gymnastics.
Gymnastics can be performed from the initial position standing or sitting on the stool. If you make it from the standing position - the legs are installed on the width of the shoulders, from the position of sitting - the legs are divorced, bent in the knee joints, the feet rest in the floor. Hands straightened in the elbow joints, rest in the knees (slightly above the knees). Back straight, slightly tilted forward.
Stage 1.
We take a deep breath. Inhale we divide into four stages - at first the bottom of the abdomen is filled, then the middle part, then the region of the hyperiper-diaphragm, then the chest. Fully inspiring (but it is not ultramost, so that there is no feeling of "breaking the chest", strive for comfort) tailoring breathing for 1-2 seconds.
At this moment, try to completely relax, release all muscle tensions on the abdominal wall. Liquid hands on the lap allow you to keep the spine and the skewness of the chest, not spending the muscle effects of the diaphragm on this work.
Stage 2.
Making a full exhalation. On the exhalation, the head leans a little forward. Exhale is done in the reverse order as in four stages - the chest, the hypochondrium, the middle of the abdomen, the bottom of the abdomen. After complete exhalation, hold your breath for a few seconds.
3 stage.
During the delay of breathing - try to make several respiratory movements with full breasts, but without air, relaxing the abdominal muscles. During these pseudo respiratory movements, the diaphragm will be sharply reduced - go down and climb.
You will feel her movement - as oscillations of tightly stretched membrane deep inside in the field of absenteeism. Make 4 respiratory movements (without dialing air, on a delay!) The diaphragm. These movements can be done quite quickly, at the expense of 1-2-3-4 (for each pseudo-drying for 1 second).
4 stage.
Continuing to delay breathing in exhalation, make 4 fast stolen abdominal renovations in the direction upwards. Due to the abdominal press muscles, you first strain the top, the middle abdomen, and then make a strong push of the abdominal bottom.
A sensation is created (and it is visually confirmed by the sequence of muscle contractions) that the wave of motion goes first slowly down the front surface of the belly from the abdominal to the bottom edge, and then the fast inner wave returns to the reagent.
Repeat the exercise from the 1st to the 4th stage. You can do 4-8-16 or more cycles of such a diaphragm-visceral-osteopathic self-massage.
Do not start to immediately do in many cycles - it is hard for the body. Try to learn the exercises gradually, a few days making no more than 4 cycles and then slowly increasing their quantity.
If you have before the start of the classes, there is an acute strong pain from the abdominal organs, you should not do this exercise. Before practicing such treatment, it is advisable to deal with the causes of pain syndrome. After all, it can be like a banal food disorder of the intestines and the manifestation of the beginning of a severe surgical disease.
In this case, you should contact a qualified allopath specialist, such as a gastroenterologist, to eliminate surgical pathology. Osteopath, familiar with the principles and approaches of visceral osteopathy, can also give a lot of useful recommendations and correction of the position of the internal organs.
Exercises of gymnastics will be effective if they do on the "empty stomach", it is best in the morning on an empty stomach or at least 3-4 hours after meals. Otherwise, you not only do not reach the recreation effect, but also you can break the normal digestion.
In order to strengthen the benefits of exercises, as well as in more detail to work with a small pelvis, during the delay of breathing, on the 3m and 4th stage, it is recommended to produce a strong compression of the muscles of the anus and the crotch, the abdomen at the same time "pulls up" up, " sticks "to the spine.
From the standpoint of osteopathy, in addition to the respiratory diaphragm in the body there are also the so-called urinary (urogenital) diaphragm or a perineum diaphragm. This is a muscular-bound-fascial formation, like a membrane, lining the crotch area.
When solving the problems of a small pelvis, gynecological and andraological sphere, osteopaths necessarily monitor the operation of this diaphragm. With the help of compression anus, during the fulfillment of two, you, as it were, tighten the pelvis organs up, massive them, normalize internally circulation, remove pathological spasms. Try to gradually integrate this addition to the main exercise and you will get a wonderful wellness outcome!
There is another extension of the Base Complex of DVG - the circular consistent correction of the muscles of the abdominal wall and intestines.
This exercise is also performed on the breathing delay - a separate complex.
Stage 1.
Source position - as in the baseline. Making a full four-phase breath.
Stage 2.
Making a full four-phase exhale.
3 stage.
At the delay of breathing, we begin to consistently cut the muscles of the abdomen, so that a wave of reduction went in a circle, clockwise - from the bottom of the abdomen, to the right side wall, further to the upper area of \u200b\u200bthe abdomen (the area of \u200b\u200bthe sword-shaped grudge, the middle of the hypochondrium), further to the left Side wall and again to the bottom of the abdomen.
We try to make an exercise carefully, strongly and if possible, locally (with time learn!) Strain the muscles of the abdominal press for its execution. Visually - the stomach is moving in a circle, a "squeezing" force occurs, contributing to the massage of internal organs and maximize the subsequent cleansing of the intestine.
The exercise is made only by the muscles, do not help with your hands, the hands are in the initial position with an end of the knees. Make 4 full circle of movement. In the future, on one delay you can do up to 8-16 movements, as far as the air is enough. But do not strive for too much, do not bring your body to the limit of possibilities. It is much better to make more goals, but keep comfort and enjoy the gymnastics.
When a combination of exercises, you can first do several cycles of the basic complex, and then several cycles of the circular massage of the abdominal cavity.
After performing gymnastics, you should not immediately eat or drink liquid. Wait 10-15 minutes, let the medical and wellness processes in your body completely stand out. Drink some warm water or fastening green tea. And after another 5-10 minutes you can start receiving food.
In conclusion, I want to note that in addition to local health effects on the internal organs, the Gymnastics of the FEG is beneficial for the entire body. When it performs, the sexual activity, the feeling of "internal energy" increases, is the chronic fatigue syndrome, psycho-emotional reactions are normalized. You become more active, constructive and at the same time much more balanced.
Combining these exercises with the techniques of psycho-emotional re-equipment (about this method in another article), the therapy of basic energy points on the SU-JOK system and the receivable spinal correction system, in a short time you will be able to achieve much more results than during the years of taking tablets or severe nonspecific muscle Training.
Our body all the time speaks with us. If we just found the time to listen to him!
(L.Hay)
Exercises for strengthening women's intimate muscles
Exercises that will be discussed below are intended for women, so men can skip this section and immediately go to the next one. Women should learn a false shame and try to treat these enough simple recommendations with all the seriousness, which, however, will certainly seem indecent. Do not forget that ethics and physiology are different sciences, and the problems of the latter are considered in this book. In addition, it is hurting and have problems where it is indecent than being healthy, manage your body and deliver the pleasure of yourself and a man.
This exercise group is not included in the video course, as most of them are difficult to show. When they are fulfilled, it is necessary to strain a certain group of muscles, and on the description you will be quite able to do it yourself.
However, before proceeding directly to the exercises yourself, let's try to figure it out, are they so necessary. A little girl is born with weak muscles of the vagina, which develop and train when urinating. In the future, they only experience passive loads, except for those rare cases when a woman independently is fond of similar practices. And it would be worth practicing to everyone, and since the adolescence. An ideal option would be acquainted with girls with such exercises in school, when children spend a lot of time, sitting motionlessly at the desk.
How important is the right development of intimate muscles for the future woman, do not have to talk. It allows you to prevent severe traumatic childbirth (both for the child and for the mother), as well as incompatibility with a partner in a sexual aspect.
Thus, the training of women's intimate muscles is a guarantee of family happiness and solid preparation for painless natural breeds. On issues of unforgettable bright sex life, we will not stop with you. Better talk about health problems - about such frequent congestive phenomena in the organs of a small pelvis leading to numerous inflammatory processes. Special gymnastics improves blood circulation, thereby contributing to the prevention of uterus diseases.
Self-massage improves metabolism, increases the resistance of the female organism to infections. During the exercises, possible problems with the uterus are revealed, in particular cervical bend. Moreover, such classes decide issues that many women arise after childbirth, for example, help get rid of omitting and falling out of the uterus, rectum, etc.
Like the remaining types of self-massage, the ability to train women's intimate muscles reached us from deep antiquity. It is known that already in ancient China among the concubines of the emperor were the priestesses of love, which differed from other girls with their ability to manage intimate muscles, however, not in order to save their own health, but in order to deliver special pleasure to the emperor. For training, women were used stone or wooden eggs, which were heated in warm milk before administration. Girls selected for such a service, were engaged in this 20-30 minutes every day since the age of seven.
Such practices have long existed in India, they are described in the most famous treatise about love - "Kama Sutra". Nowadays, many women in Asia are studying this special ability along with the abdomen dance. So, it is believed that the true woman who has reached the vertices of skill may be without the slightest motion to deliver both a man and an unearthly pleasure. Traditional European medicine recognized the benefit of such classes only in the middle of the 20th century, when the gynecologist Arnold Kegel began to treat women from urine incontinence after childbirth.
Before you start classes, with the next toilet visit, try to delay or enhance the urine stream. It is the muscles with which you did it will subsequently will participate in the work. Try to remember where they are.
I also want to tell you about some subtleties that should be borne in mind during classes.
· You must fully relax when you do exercises: only the inner muscles of the pelvis are compressed, and all other muscles of the body and person do not participate in this process.
· To achieve results, it is necessary to strain the muscles, overcoming resistance. Therefore, muscle training at another time, except for classes, is ineffective.
· At first lesson, each exercise must be executed 5 times. To achieve results, you should train daily, while repeating every exercise at a time more than the day before. The effect will appear when you reach 300.
· Do not exercise gymnastics during menstruation. This is a period of rest and self-cleaning of the body - retracting movements can harm your health.
· Do not fulfill the exercises during pregnancy and after surgical interventions until full wound healing.
· If an auxiliary subject is assumed to create resistance, a condom can be put on it, provided that you have no allergic reaction to latex. But I would still recommend just wash with soap in warm water items with which you will work. Especially since these things are designed for individual use, like underwear or toothbrush.
The exercise1
Sit down, if necessary, the wall. Head slightly bent forward. Such is an ancient pose for childbirth. On the exhalation through the nose, tighten your belly up and strain the muscles of the vagina and anus. Hold your breath by 6-8 seconds. To inhale relax intimate muscles and belly. Repeat the exercise 5 times. Each day you increase the load on one repeat.
The exercise2
Lie on the back. In the breath, strain the muscles of the vagina, as you do when urine. Inhale slowly, jerks, at each stage inhale more and more tightening muscles. Relax on the exhalation. Repeat the exercise 5 times. Each day you increase the load by adding one repeat.
The exercise3
Take a rounded smooth object with a shoe. Wash it thoroughly with soap in warm water, so as not to put an infection in the body (do so before each occupation). Warm water will not only clean, but also heats the foreign body. Select such balls should be individually. The size is installed using the hand sticks entered inside the wagon, pressed to each other. The amount of fingers is two, three or four - determine the diameter of the ball.
On the breath, squeeze the muscles entered in the vagina and hold it within 6-8 seconds. Repeat the exercise 5 times. Each day you increase the load on one repeat.
Do not "beat records" and start with complex exercises: any too long loads will only harm. But our main task is to improve. Training gradually, we give our body into a state of harmony with the world.
Exercises for training male intimate muscles
In ancient Rome, a man, taking the oath or giving an oath, put his hand on the scrotum. In all likelihood, if this tradition was preserved to our time, it would seem somewhat ridiculous. Nevertheless, this gesture was not random. Now it would rather be regarded as wearing sexual subtext, but in those distant times he symbolized the continuation of the genus and, thus, the highest opportunities of a healthy and strong man.
I would sincerely wanted every man who read this book and applied in practice the exercises given in this section could feel strong and invincible, able to conquer polim. Because every man is worthy of this.
Unfortunately, health often does not allow us to do what I would like. But you should not fall into the despondency. From the first to the last page, this book is intended to ensure that each reader can save or return his health, as well as afford to make the most important life decisions, without making a discount on the ailments.
Exercises for male intimate muscles (as well as gymnastics for women, which was told in the previous section) were not included in the video course, but you will easily be able to perform them yourself, reading a detailed description. They do not represent much difficulty, but classes require regularity. Only daily workouts will lead to expected results. You, of course, ask how soon it happens? Perhaps tomorrow, and maybe in a month or even six months later. It depends on your problem, the degree of its running, but first of all - from your desire to change the position of affairs.
Perhaps some men, reading the name of the section, surprised that they, it turns out, there are intimate muscles for which there are special exercises. Do not be surprised. Thanks to these muscles, you can solve various problems that appear in men in adulthood, for example, to cure prostatitis and impotence. However, I would recommend to engage in these exercises and young men - so they will improve the quality of their intimate life, they will be able to control the duration of sexual intercourse and will extend the period of sexual activity for a long time.
The rhythm of the life of a modern man is quite high: day after day it is necessary to have time to do in a variety of places, sometimes located at a great distance from each other, and quickly solve many questions. But modern means of communication simplify this process. You can call the mobile phone, send an email or contact through the Internet with a person to whom in previous times would have to get personally. Even if there is a need to go somewhere, we move, do not strain physically your body: from the elevator - in the car, from the car - to the escalator, etc.
So it turns out that in everyday life we \u200b\u200bare moving too little. Well, if you manage to pass a kilometer every day, but basically, of course, we sit down: in the car, bus, metro, in the workplace ... But it is the POSE "Sitting" - the main reason for violation of the reproductive function in men. The more you sit, the more sluggish the processes occurring in a small pelvis. It has the strength of gravity, which is the greater, the higher the mass of the body. In a sitting person, the maximum load falls on the outer and internal organs located at the bottom of the body. Blood in these places is moving slower, exchange processes have a stagnant character, as a result, urinals and reproductive function are disturbed. Receptions of therapeutic self-massage, will definitely not replace morning jogs, visiting the gym or just a more mobile lifestyle, but will help bring the body in order and return the opportunity and the desire to live actively.
Below are the exercises that are available to any man, regardless of age, health status or level of wealth (they do not require special costs). The main thing is to engage systematically. However, it is not necessary to fulfill all the exercises in a row: some of them should be done only if necessary.
When performing exercises, focus on your sensations: pain should be tolerant. At the same time, the movements should not be sharp and injured. Starting, you quickly learn to listen to your body and determine which load on intimate muscles will be enough.
Exercise 1
Before urination, take a deep breath in the nose, a sharp exhalation of your mouth, tighten your belly and start urination, during which alternate the impact of the pressure with a weakening and complete delay. The number of such alternations depends on the degree of fullness of the bladder. Perform an exercise as often as possible.
Exercise 2
In the morning, after the first exercise, lie, relax and try to move the penis using only submarine muscles. After that, schincter anus is 10-15 times. Perform an exercise 4 times.
Exercise 3.
For this exercise, you must purchase an elastic rubber massage ring. It can be bought in specialized pharmacies. Before massage, wash the penis and impose a steam compress on it with herbal infusion to improve blood microcirculation in leather vessels. You can use any infusion of herbs, tonic skin and subcutaneous covers.
I will give an example one recipe. Take 1 tablespoon of the roots of the socket, the grass is a turn and nettle leaves. Fill the mixture with steep boiling water, insist 20 minutes. Dry a piece of fine natural fabric into a warm infusion, press and impose compress.
After removing the compress (I do not need to wash the infusion), light, not shifting the skin movement, smear the penis with massage oil. Then put on the penis elastic ring and roll it back andnd until the feeling of heat appear. Perform an exercise daily for 15-20 days.
The exercise4
Prepare rubber glove and vaseline. Lie on the right side, tighten your knees to the chest or take the knee-elbow pose with a light deflection of the back, so that the muscles of the pelvic bottom relax and easier to reach the top pole of the prostate gland. Large finger of the right hand, dressed in a glove and a lubricated petroleum, enter in the rear pass. At a depth of 4-5 cm, on the entrance through the wall of the rectum, skip the lower pole of the prostate gland. Finding places that need a massage will help you pain, as well as seals.
With the help of a thumb with linear movements, smoothly massage the compacted areas or simply press on them and let go. Continue massage for a minute. Finish it with smooth pressure on the area of \u200b\u200bthe central furrow in the direction from top to bottom.
Throughout the first week, perform an exercise every day, next week - every other day, then - in 2 days and so descending.
This exercise helps with prostatitis and contributes to increasing potency. It is especially good in a complex with previous massage techniques.
Remember that this exercise cannot be performed in acute inflammatory processes, fresh postoperative wounds, infectious diseases, thrombophlebitis. Therefore, before proceeding to classes, be sure to go through the medical examination and make sure that you do not have any contraindications. It is best to additionally consult with the therapist.
Exercise at the edema
Light stroking and rubbing movements massaging the upper pole of eggs. From the top pole move to the inguinal ring, making circular movements. Then by pressing movements, massaging the appendages in the direction of his head to the tail. After that, massaging the seed cable for 2 minutes. Exercise do daily as needed.
All these exercises are highly effective, especially in combination with massage of other internal organs. When comparing comprehensively, you, firstly, regulate the work of the whole organism and, secondly, directly solve the problems of the reproductive system.
Imercises for improving immunity
Our body is truly striking. The more I find out about his structure, about various system systems and their interaction, the stronger admire the idea of \u200b\u200bthe Creator. The human body is daily exposed to countless dangers, most of which we do not even guess. Nevertheless, our, at first glance, such a fragile organism has an incredible ability to develop and self-healing and can adapt to different conditions of existence. The wise nature took care of it in advance and endowed a person with special systems, the main purpose of which is to protect all other organs from adverse effects.
One of these most difficult, but necessary systems is an immune system, which is designed to protect the body from alien influence: bacteria, viruses produced by them toxins, etc. The immune system defends the person from both external threats and internal.
Immunity Like a border guard that each cell must prove that it belongs to this body and is not going to hurt him. The immune system is able to identify damaged, infected, cancer cells and successfully combat them.
The immune system includes many heterogeneous elements: a fork glare, bone marrow, spleen, lymph nodes, etc., which could exist separately, but united into a kind of friendly union, whose main goal is the production of lymphocytes.
Each of the listed authorities fulfills its task. So, in the spleen there is a synthesis of antibodies. Lymphatic components control the appropriate parts of the body and make a rapid response to a possible invasion of alien objects. Lymphocytes are moving with blood and lymph current. In addition, Lymph participates in the purification of all organs and tissues.
However, protective systems are not limited to the above-mentioned bodies. For example, healthy and intact skin and mucous membranes prevent the penetration of most microorganisms into the organism. Milk acid sweat and the secreted glands have a bactericidal action. Tears protect their eyes, saliva - mouth mucosa and hydrochloric acid - stomach walls. The natural microflora of the gastrointestinal tract successfully destroys the pathogenic microbes coming with food. Urine has increased acidity - few microorganisms are able to survive in such a medium.
NOTE
Recently, scientists are increasingly talking about the accessories of Apandix to the immune system. 1000 patients with remote appendix were examined and the same number of patients ^ whose were in place. The results were impressive: in patients from the first group, immunity is constantly weakened under the influence of minor factors, while the resistance to infections in the surveyed from the second group remains at the height.
To speak in general, the main task of the immune system is to maintain the stability of the body's interior.
The reasons for the reduction of immunity so much that it would be easier to say which factors do not affect it. The immune system reacts sensitively:
· On radioactive, chemical and toxic impact;
· Poor nutrition, including fasting and fashion diets;
· Reception of drugs, especially long;
· Injuries accompanied by damage to soft tissues, bones and internal organs;
· Surgical interventions;
· Frequent viral diseases.
This list can be continued to infinity. Low immunity is even inherited! I'm already not. I am talking about stress and emotional depression. Surely you have noticed more than once: it is only enough to quarrel with your expensive person, getting an unfair to catch up from the bosses or hard to worry about and without, as they immediately pick up the cold or "dying" from headaches.
What you can do, so we are arranged: for some reason, the human well-being is very dependent on emotions. Each of us you can "kill" in one glance, and "return to life" a good word. Anxiety, fear, experience, despair instantly break into the invisible protection of immunity, and the hostile microorganisms just wait for us.
Thus, the immune system does not cope with an external attack, and with internal problems simultaneously. And we are preventing her to her: we regularly weaken the body and neglect your own health. As a result, immunodeficiency occurs.
I will make a reservation that to increase immunity, which largely depends on the stable operation of the internal organs, the entire self-massage complex is calculated. And if you additionally begin to drink herbal teas, you will not be scary sharp cooling, rains and slush. And, of course, you miserably transfer the next flu epidemic, as well as seasonal surges of colds. At the same time, practicing hardening - at least take a contrasting shower or make cold poultry. True, it is necessary to start such procedures in the summer.
However, it is possible to increase immunity, not only massaging the abdominal cavity and its organs. Try to regularly perform the massage of the palms and the interpal space on your hands.
Exercise 1
Widely arrange the fingers of the left hand. Following the right hand firmly take the skin between the big and index fingers, press it on, pull out and release (Fig. 7.1).
Fig. 7.1. Exercise 1: massive the skin between big and index fingers
Then do the same with the skin between the index and middle fingers (Fig. 7.2), medium and nameless fingers, a ring finger and a little finger. Change hands: Now the left hand massaging right. Repeat the exercise 4 times for each hand. Perform it daily, and during periods of colds - and several times a day.
Fig. 7.2. Exercise 1: massaging the skin between the index and middle fingers
Pressing on certain areas of the palm of your finger or anyone convenient for you, you can affect the relevant authorities: to remove spasm, remove the bloating, muffle pain, take discomfort.
The exercise2
Carefully consider rice. 7.3. It shows the palm areas of the hands that are responsible for the work of this or that organ.
Fig. 7.3. Palm zones: 1 - colon; 2 - small intestine; 3 - gallbladder; 4 - Stomach
Of course, this is something like an anesthetic pill, ambulance with an emergency problem. With separate symptoms, such a massage will cope, but it does not have to talk about full cure. However, to shoot sharp states, too, something is necessary. And believe me, it is better to press several times on this or that area of \u200b\u200bthe palm of it, than to load your and without the reasured organism of harmful chemistry. After all, medications that we often do without unnecessary thinking, for example, with liver colic, should recycle the same liver. As a result, we additionally strain the sick organ.
How to perform this exercise? Suppose you have a problem with the stomach. Find the appropriate place on your palm, hurt this point with your finger, hold at least 30 seconds, and then release. Repeat several times.
Movements during such a massage can be static point or screwing and vibrating. The main thing is that you felt better.
In addition to the massage, you can affect certain areas of the palm with the help of acupuncture or smear them with a balm "asterisk" or grasp the burning pepper.
Exercises for improving the work of the cerebral cortex
The human body is arranged for a rarity effectively: there is nothing superfluous. Each cell in it performs its functions, and even the most seemingly minor violation in the work of a particular body can seriously and for a long time to affect the state of the whole organism. Nevertheless, some parts of the body are more important than others.
Let's talk about the head whose value is difficult to overestimate. It concentrates most of the human senses, it is also a container of the brain. By the features and expression of the face, we estimate the character of a person and his mood, trying to understand his emotions and thoughts. So, the high forehead is considered a sign of a big mind, but thin, tightly compressed lips - misfortune. Eyes are called the soul mirror. And, apparently, not in vain.
I will give some interesting facts (information is obtained from virtual sources).
· Touch the head of Nepalese, Indians, Thais and some other Asians, and also ironing their children is extremely indecent. On local canons, it is the sacred part of the body and only monks and parents can touch it.
· On average, the length of the hair on the head, growing up by a person during his life, reaches 725 kilometers.
· The human brain generates more electrical impulses per day than all the phones of the world, combined.
· In a man's brain, 100 thousand chemical reactions occur in one second.
· At the time of birth, there are 14 billion cells in the human brain, and the number does not increase. On the contrary, after 25 years, it begins to shrink 100 thousand per day. That is, about 70 cells die in a minute. After 40 years, the brain degradation is sharply accelerated, and after 50 neurons (nerve cells) dry and the volume of the brain is reduced.
· The human eye distinguishes 10 million color shades.
· Master-text film is able to distinguish up to 100 shades of black.
· There are about 40 thousand bacteria in the mouth of a person.
· To sneeze with open eyes, no one has failed.
· The strongest muscle in the human body is a language.
· In the human body about 2000 taste receptors.
· Human hair is thicker than 5,000 times.
· Nervous impulses in the human body move at a speed of approximately 90 meters per second.
· On the head of blondes and blondes on average 150 thousand hair; On the head of brunettes and brunettes - 100 thousand.
· With quick reading, the fatigue of the eyes is less than with slow.
The head enters the so-called life triangle and is his top. Two lower corners are on the chest are light and heart. All with regard to any of these three zones of our body is vital.
To launch diseases accompanied by inflammatory processes, in this zone is especially dangerous, since it is very high like infection right in the heart and brain. As a result, some unabiliated pulpit can lead to death. And people who are involved in martial arts know well that there are points on the head and neck, when exposed to which a person of consciousness and even life can be deprived.
However, not everything is so scary. By clicking on one or another point on the head, you can have a positive effect on the state of health. So, rubbing and pressing will help get rid of migraines, reduce intracranial pressure and even improve eyesight or accelerate hair growth. Moreover, the massage stimulates mental activity and therefore it is very useful for schoolchildren, students and people involved in scientific work.
In 60% of cases, regular head massage and the collar neck zone helps to normalize pressure, eliminate the symptoms of chronic fatigue and depression, get rid of headaches. Massage has a beneficial effect on the cardiovascular system, as well as on the central and peripheral nervous system and the musculoskeletal system, improves blood circulation and metabolism, eliminates stagnant phenomena. It also helps to adapt to the change of climate and time zone, get rid of noise in the ears and "sand" in the eyes.
It is impossible to treat the massage of Presentery. For example, the heading of the head helps to get rid of headaches. This is a safe and effective way - well-being improved quickly. However, I know people who fell asleep, without removing the dressings. Neither of them did not have an irreparable misfortune, but the stories are known when the patients worsened the ear, began to twitch the eyelids, etc. So, try to approach the procedure responsibly. Remember: with a massage you move blood vessels.
It is impossible to make a massage with unemployed wounds, infection with fungal or lichen infections, during chemotherapy, patients with schizophrenia during the exacerbation period, as well as during acute states associated with brain damage. People suffering from high intracranial pressure, ear or nasal bleeding, should be careful when performing a massage.
Exercise 1
Sit, right hand, sort the neck from behind (Fig. 7.4).
Fig. 7.4. Exercise 1. Scroll the neck from the back
After you feel warm in the back of the head, grab the soft tissue tissue with the right hand with the strength of the right hand and pull out up (Fig. 7.5).
Fig. 7.5. Exercise 1: Pull the soft tissue tissue
Repeat the pinch movement 5-6 times. After that, put the fingers of both hands at the bottom at the base of the skull on the back of the head and, when inhaling with force, put on them. Change your hand and repeat the exercise.
Exercise 2
Sit in a comfortable posture. Tightly impose your head with a belt or strap (Fig. 7.6). Leave an armband for 15-20 minutes.
Fig. 7.6. Exercise 2: Tightly Take the head of the belt
The exercise3
Put the right hand for the right ear fingers down, and the left hand is on the left frontal part of the head and squeeze your head with a force, while doing circular massaging movements with the palms (Fig. 7.7).
Fig. 7.7. Exercise 3: Do Palms Circular Massaging Movements
Exercise 4.
Sit smoothly, relax, unzip the tight collar. Put the palm on your head so that your fingers connect on the top and gently massage the head in all directions with stroking movements (Fig. 7.8). Then in the same directions, massage your head, but no longer palms, but the tips of the fingers, except for the big one. Perform all movements from top to bottom, first from the top to the back of the head, then to the neck, after the ears and foreheads.
Fig. 7.8. Exercise 4: massaging the head in stroking movements
Massage the head should be intense, pressing from two opposite sides. A minute later, change your hands and put your left hand for the left ear, and the right-handed side of the head. Repeat the exercise 3-4 times.
This exercise helps with migratory headaches.
Exercise 5.
Scroll through your fingers, making spiral, circular movements so that the skin slightly shifted and stretched. Then circular movements scroll the whiskey.
After that, massage your head with my palms, slightly shifting the skin while driving.
Exercise is applied when rehabilitation after concussion.
