Respiratory gymnastics is a complex of breathing exercises aimed at preventing and treating various diseases. It will help to fully utilize the entire volume of the lungs, teach you to control the depth and frequency of breathing, and help you lose extra pounds.
Breathing in most people is shallow - it does not use the entire volume of the lungs, so a person does not receive oxygen in full (the lungs can hold 2-3 liters of air, but usually a person inhales 400-500 ml). Depending on the intensity and severity of the load, breathing deepens and becomes more frequent.
Benefits of breathing exercises
Due to proper breathing, more oxygen will enter the body, which, interacting with fat cells, oxidizes them, thereby helping to burn excess faster. At the same time, more calories are burned than with regular charging.
Benefits of Proper Breathing:
- soothes the central nervous system;
- stimulates the efficiency of the heart muscle;
- activates blood circulation;
- improves the functioning of the vessels of the brain;
- improves intestinal motility;
- reduces fatigue;
- promotes rapid fat burning;
- normalizes metabolism;
- improves the quality of sleep;
- gives a charge of vivacity and excellent mood;
- helps to free the body from toxins and metabolic products;
- tightens weakened muscles.
What you need before starting workouts
To master breathing exercises, special physical training is not required; a person of any gender and age can do it.
Basic principles:
- you need to do it with desire;
- it is necessary to concentrate attention as much as possible;
- ventilate the room well before training;
- it is highly advisable to breathe only through the nose;
- practice in clothes that do not obstruct breathing;
- perform exercises without effort and tension;
- after each exercise, be sure to rest.
Before starting classes, you should seek the advice of a doctor. It is forbidden to engage in breathing exercises after operations and certain diseases (brain pathology, high blood pressure, serious diseases of the musculoskeletal system, during pregnancy, etc.) If there are no contraindications, then you can start gymnastics.
It is necessary to comprehend the basics of breathing exercises gradually in order to prevent the appearance of dizziness and other unpleasant symptoms.
It is advisable to do it alone so that no one interferes with concentrating on the exercises. It is better to perform them daily for 20-30 minutes. You need to start with those exercises that do not cause difficulties.
It is necessary to learn how to breathe with the diaphragm, this breathing will ensure the maximum supply of oxygen to the body. It uses the muscles of the press, chest, shoulders, neck. This will strengthen them and improve your posture.
Execution technique
To achieve optimal results when losing weight, you need to breathe so that the required amount of oxygen enters the problem areas of the body with the largest accumulations of fat.
Complex of breathing exercises Jianfei, consisting of 3 exercises, will easily cope with this problem. Regular exercise in this method will help you lose excess body weight and improve overall well-being.
Wave
It is performed in a supine position with legs straight. The left palm is on the chest, the right on the stomach.
With the correct inhalation, the chest should be straightened, and the stomach should be drawn in, while exhaling - vice versa. If unpleasant symptoms occur, slow down your breathing and stop performing. Do up to 35 times.
Frog
The exercise is done while sitting, put your legs straight, feet parallel to each other. Close your eyes, clench your left hand into a fist and clasp it with your right palm - for women, for men - change hands. Place your elbows on your knees, rest your forehead on folded hands. Close your eyes and relax, inhale through your nose, filling your stomach with air. Do not breathe for a couple of seconds, then breathe in again briefly. Slowly exhale the air through your mouth until the abdomen is completely relaxed. It is recommended to do it for 15 minutes several times a day.
Lotus
A classic meditation posture that helps to normalize the functioning of internal organs and reduce irritability. For 5 minutes, it is necessary to keep breathing even and silent. The chest and abdomen remain stationary. For another 5 minutes, keep breathing as usual, but exhale as deeply as possible without a sound. Perform without stress. At the end of the exercise, concentrate only on breathing for 10 minutes. Duration from 20 minutes and more.
Any complex of this charging is not only an effective method in the fight against excess body weight, but also helps to strengthen and heal a weakened body.
