Proper breath for losing weight
Did you know that to maintain the harmony of a figure is very important. .. right breathing? It is with the help of the diaphragm and the abdominal wall that when you breathe in and out, you massage the internal organs.
A great deal of importance is attached to the delay in breathing. Usually it is 30-60 seconds, a trained person can increase it to 2 minutes or more. The frequency and depth of breathing are peculiar methods of self-massage of internal organs. So, a deep, smooth breath with a delay at an inspiration height of up to 1-2 seconds and a quiet exhalation normalize the work of the internal organs;a deep breath with a breath delay of up to 10 seconds or more, followed by a tense, jerky exhalation intensifies their function.
Full breath is the most common type of controlled respiration, it is performed at the usual pace, in the morning and in the middle of the day. Starting position: lying down, sitting, standing - as you like. Before the beginning slowly, but with force make exhalation, simultaneously drawing inwards an abdominal wall. Then slowly through the nose, inhale: first protrude the abdominal wall, then dilate the lower ribs, raise the thorax and simultaneously dilate the upper ribs. At the end of the inspiration, when the air fills the lungs, the stomach is slightly pulled inward, creating a support with air-filled lung. Hold breath for 1-2 seconds - and begin to exhale with further retraction of the abdomen into the abdominal cavity, the chest is held slightly elevated and straightened. Then gradually relax the stomach, tighten the ribs and lower the shoulders, the air exits through the nose outward. As the lungs emerge from the air, the chest and abdomen descend, and the abdominal wall retracts. Exercise is performed first 3 times and gradually adjusted to 20 times. Inhalation and exhalation should proceed calmly, without the aid of muscles.
For the mastery of the full breathing technique, special exercises are offered that will give you the opportunity to work it out in stages. Each of these exercises involves the massage of certain internal organs.
1. Respiratory depression of the or lower respiration. Starting position: lying, sitting or standing. Muscles are relaxed. Put one hand on your stomach, the other on your chest. Make a slow, but strong exhalation, with the abdominal wall drawn inward. Slowly through the nose, inhale, the diaphragm relaxes with this movement, the abdominal wall is roundly bulged outward, the lower part of the lungs is filled with air.
When exhaled, the abdominal wall is drawn inward, air from the lungs goes through the nose. When performing several breaths in a row, the abdomen performs wavy movements, massaging the stomach, intestines, and liver.
2. Mean, or thoracic, respiratory. The starting position is the same. Attention is directed to the ribs. After an exhalation slowly inhale through a nose, expanding in both parties of a rib of a thorax. The middle part of the lungs fill with air. Exhale through the nose, gradually relaxing the ribs. The abdominal wall and shoulders do not participate in the act of breathing. The respiratory movement arm, located on the chest, rises with the chest. The hand located on the abdomen remains fixed. When performing this exercise, massage the heart, liver, spleen, kidneys. Exercise is repeated, like the first, 4-6 times 3-4 times a day.
3. Upper breath. The starting position is the same. Attention is directed to the upper part of the lungs. After exhalation, slowly inhale through the nose, lifting the collarbones and shoulders, while the air will fill the upper part of the lungs. Exhale through the nose, gradually relaxing the ribs of the upper chest and lowering the shoulders. The abdomen and the middle part of the chest remain immobile. Exercise is repeated 4-b times 3-4 times a day. With this exercise, there is a massage of the lungs and lymph nodes of the chest.
Sometimes after doing full breathing there is dizziness, unpleasant burning behind the sternum, slight weakness. The reason for this is irregular training in performing full breathing or his exercises. In this case, you should switch to normal breathing and calm down.
For a more active massage of the lungs and increased circulation, is used for a sharp exhalation. Take a full breath, at the same time raise your hands up and touch - with their ears, hold the breath for 2-3 seconds. Then stoop sharply, lower your arms freely, relax and make a vigorous exhalation through your mouth, as if pronouncing the syllable "ha".Exercise repeat 3-5 times.
Regular exercise of these exercises contributes to the normalization of the functions of all internal organs. It will help you to keep fit and grace for many years to come.
Everyone knows that it is desirable to inhale and exhale through the nose. But there are times when this "rule" has to be violated. For example, when swimming, singing and ordinary conversation. The structure of breathing changes and with physical exertion. We offer a set of special exercises that provide strengthening, training, regulating effects on the body. Rhythm of breathing: exhalation is twice as long as inhalation.
Rhythmic breathing with prolonged exhalation. Take the main stand( o.c).Breathe in the account 2-3, exhale - 4-6.Gradually inhale the lengthen to a score of 4-5, and exhale - to 7-10.Watch for the clarity of the rhythm. Repeat exercise 4-5 times.
Uniform breathing with activation of exhalation. In position oh.from.take a full deep breath through your nose and an elongated, extremely full exhalation through the mouth, as if blowing out a candle. Repeat 4-6 times.
Cleansing breath. Occupy about.from. Take a deep breath through your nose, and exhale through the half-compressed lips with three or four short jerks. Especially useful are these exercises after a long stay in a stuffy room with stale air. Repeat 3-4 times.
Calming breath. This exercise is usually carried out after physical exertion( in vols) or during stops when dosed walking or jogging. Slowly, with a full deep breath, raise your arms arcs forward and spread them apart with the palms turned upward. At the same time, lift your head slightly. On a slow, full exhalation, return to the starting position, having made the reverse movement of the hands and head.
The paramount condition for a healthy lifestyle is mandatory outdoor exercise and physical activity.
Free walking is an affordable optimal kind of exercise.
The degree of load depends on the walking speed and distance. It is good to go for a walk with the whole family. To start, go 1-2 km, then you can bring the distance to 10 km for mom and dad, and for children and grandmothers - up to 3-4 km. The pace of slow walking is from 60 to 70 steps per minute( about 3 km / h), the average from 90 to 120 steps per minute( about 5 km / h), fast from 120 to 140 steps per minute( from 5 to 6 km/ h) and the fastest - more than 140 steps per minute.