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Gymnastics for vascular health
Centuries-old experience of traditional Chinese medicine embodied in a simple but effective system of gymnastic exercises of qigong, which is a combination of elementary techniques of breathing and body movement.
Even in the third century BC, the Chinese have suggested that the breath is what connects the human organism with its environment (the universe).
The qigong based on the ancient Chinese doctrine of a harmonious relationship between man and nature. One of the most important elements of this interaction – breath. According to Chinese sages, many diseases of the human body occur from disharmony with nature. In the result of conscious, harmonious interaction with nature is born the life force and inner energy. This is invisible to the human eye the life-giving energy the Chinese call qi.
Qi is universal energy, giving rise to all elements of life to nourish both the physical and spiritual world.
Six million one hundred seventy five thousand seven hundred forty three
Qigong teaches that qi is deliberately introduced into our body through breathing. Receiving life-giving energy of the Universe through breathing, you can restore the weakened forces of the body to recover from many serious diseases, strengthen the immune system and increase your own energy.
Qigong is not only philosophical doctrine, but a number of specific physical exercises.
The complex of medical gymnastics, part of the qigong therapy includes special, diaphragmatic breathing. The basis of this type of exercise are breathing exercises, to learn that even a child.
The qigong most effective in the treatment and prevention of various diseases of the respiratory system and the cardiovascular system and does not require large expenditures of time and effort.
Qigong exercise therapy not only have a therapeutic effect, but also allow you to relax, to "escape" from everything and tune in a philosophical mood.
Complex introductory exercises
Exercise 1. "Frog's breath»
Starting position – sitting on a chair spreading her legs a bit more and bending the knees at an angle of 90 degrees. The man clenches his right hand into a fist, which grabs your left hand. The woman does the opposite – clenches fist into his left hand and grabs his right.
To rest elbows on his knees and tilt torso forward, his head inclining on his fist. Relax, just close your eyes and concentrate. This helps breathing: take a deep-deep sigh, as if relieving itself of all accumulated vital cargo, to remember something nice and be happy again.
Should gradually disconnect from extraneous noises, voices and focus on your breathing. Take deep breaths until the "belly", and to exhale the air slowly and evenly to all the muscles of the abdomen relaxed. During breathing, the chest should not rise and fall, breathe with abdomen.
Then again a deep breath, "fill" clean air the entire abdomen, hold your breath for 2 seconds and again to take a breath, and then breath out slowly.
To do this exercise as many times as possible in 15 minutes.
After completion in any case not to open his eyes abruptly, as it can make your head spin. You need to slowly raise the head, RUB the palms each other in front of chest, massage with your fingers the head and then fully open the eyes. Squeeze both hands into fists, sweet stretch, take a deep breath.
Exercise 2. «Lotus»
Yip, same here. Put your hands in front of him between his legs in his lap. The man puts his right hand on the left, and a woman Vice versa. The torso does not touch the back of the chair, shoulders back, back straight. Chin slightly lowered, eyes half-closed. The tip of the tongue slightly touches the sky. Muscles should be relaxed. You should try to disconnect from the outside world, the good think about. With an inhalation, relax even more, certainly watching the breathing process. Regulation of respiration is carried out in three stages:
the first phase lasts for 5 minutes. Breath deep, smooth, noiseless. To ensure that neither the chest nor the stomach had not risen;
the second stage lasts 5 minutes. Controlled by only a breath. Breath arbitrary, and the exhale is smooth, long and quiet. All the muscles should be completely relaxed;
— the third stage is the longest – about 10 minutes. Not controlled by either the inhalation or the exhalation. You should breathe naturally, without paying attention to any parameters of respiration. By the beginning of this period you should already be half asleep, but your mind is somewhere far away…
As in the previous exercise from this condition it is necessary to go gradually.
Exercise 3. "The toad jumps over the wave»
IP – lying on his back on the bed, under a head a small pillow. Legs bent at the knees at a 90 degree angle, feet do not detach from the surface of the bed. One hand put on a stomach, another on his chest.
When you inhale, "puff" the chest, drawing the abdomen during exhalation – on the contrary. All the movements of the abdomen and chest should be natural. The duration of exercise 10-15 minutes.
A set of basic qigong exercises
Mastering the complex initial exercises breathing exercises qigong, you can proceed to learning the exercises of the main complex. A set of basic exercises helps to normalize breathing, improving posture and better overall health.
Exercises are recommended to perform every morning having a good stretch in bed. It is very important to do exercises daily, there will be achieved positive clinical results. The initial number of repetitions of each exercise – 3. Gradually, as training, the number of repetitions increased to 10-15. Movements are performed smoothly, slowly with a large amplitude, synchronous with breathing. The tip of the tongue lightly pressed to the palate.
The main complex consists of exercises that are performed standing. Before exercise, relax, guide a meditation and imagine that life goes steadily and slowly, and you are nothing and nobody cares. Tune in a philosophical mood, to not be distracted.
Exercise 1
Put your hands on your belly and take a slow breath in through your nose. During inhalation, the abdomen bulges. Then slowly exhale, but through the folded tube lips. When you exhale pull your stomach and slightly press it with hands.
Exercise 2
Stretch up while taking a slow deep breath. Exhale slowly, pressing your left hand on your left side and leaning to the left. Again inhale, stretching, and when you exhale press down on your right side and lean to the right.
Exercise 3
Take a deep breath. Pulling to chest left knee, exhale slowly. By repeating the exercise, in turn, change legs. During this exercise the hands are relaxed and freely hang along the body.
Exercise 4
Raise your hands through the sides up – inhale. Put your hands on your knees, lean forward, deep breath.
Exercise 5
On inhale raise your arms up and your right foot forward. On the exhale, lower your arms and leg, lean forward and relax your hands. By repeating the exercise and change legs.
Exercise 6
Put your hands behind your head – inhale. Slowly sit on your heels and place your hands on the knees – exhale.
Exercise 7
Cup your palms over each other at chest level. Make a small rotational movement of the folded hands from itself – breath. On the exhale, repeat the rotation, but with greater amplitude.
Exercise 8
Slightly bend your knees and stretch your hands, turning the palms so that the thumbs were pointing down. On the inhale slowly turn the body left, exhale – right.
Turning the body, try to hold your head.
Exercise 9
On the inhale slowly lift and lower your right foot On the exhale do the same with the left foot. Raise the legs should be as high as possible without bending the knees.
To finish the exercises should be regular walking, gradually increasing the speed and then lowering it. When walking, you need to breathe deeply and try to lengthen the exhalation.published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: healthinfo.ua/articles/zdrovie_uprazhnenia/25740
Even in the third century BC, the Chinese have suggested that the breath is what connects the human organism with its environment (the universe).
The qigong based on the ancient Chinese doctrine of a harmonious relationship between man and nature. One of the most important elements of this interaction – breath. According to Chinese sages, many diseases of the human body occur from disharmony with nature. In the result of conscious, harmonious interaction with nature is born the life force and inner energy. This is invisible to the human eye the life-giving energy the Chinese call qi.
Qi is universal energy, giving rise to all elements of life to nourish both the physical and spiritual world.
Six million one hundred seventy five thousand seven hundred forty three
Qigong teaches that qi is deliberately introduced into our body through breathing. Receiving life-giving energy of the Universe through breathing, you can restore the weakened forces of the body to recover from many serious diseases, strengthen the immune system and increase your own energy.
Qigong is not only philosophical doctrine, but a number of specific physical exercises.
The complex of medical gymnastics, part of the qigong therapy includes special, diaphragmatic breathing. The basis of this type of exercise are breathing exercises, to learn that even a child.
The qigong most effective in the treatment and prevention of various diseases of the respiratory system and the cardiovascular system and does not require large expenditures of time and effort.
Qigong exercise therapy not only have a therapeutic effect, but also allow you to relax, to "escape" from everything and tune in a philosophical mood.
Complex introductory exercises
Exercise 1. "Frog's breath»
Starting position – sitting on a chair spreading her legs a bit more and bending the knees at an angle of 90 degrees. The man clenches his right hand into a fist, which grabs your left hand. The woman does the opposite – clenches fist into his left hand and grabs his right.
To rest elbows on his knees and tilt torso forward, his head inclining on his fist. Relax, just close your eyes and concentrate. This helps breathing: take a deep-deep sigh, as if relieving itself of all accumulated vital cargo, to remember something nice and be happy again.
Should gradually disconnect from extraneous noises, voices and focus on your breathing. Take deep breaths until the "belly", and to exhale the air slowly and evenly to all the muscles of the abdomen relaxed. During breathing, the chest should not rise and fall, breathe with abdomen.
Then again a deep breath, "fill" clean air the entire abdomen, hold your breath for 2 seconds and again to take a breath, and then breath out slowly.
To do this exercise as many times as possible in 15 minutes.
After completion in any case not to open his eyes abruptly, as it can make your head spin. You need to slowly raise the head, RUB the palms each other in front of chest, massage with your fingers the head and then fully open the eyes. Squeeze both hands into fists, sweet stretch, take a deep breath.
Exercise 2. «Lotus»
Yip, same here. Put your hands in front of him between his legs in his lap. The man puts his right hand on the left, and a woman Vice versa. The torso does not touch the back of the chair, shoulders back, back straight. Chin slightly lowered, eyes half-closed. The tip of the tongue slightly touches the sky. Muscles should be relaxed. You should try to disconnect from the outside world, the good think about. With an inhalation, relax even more, certainly watching the breathing process. Regulation of respiration is carried out in three stages:
the first phase lasts for 5 minutes. Breath deep, smooth, noiseless. To ensure that neither the chest nor the stomach had not risen;
the second stage lasts 5 minutes. Controlled by only a breath. Breath arbitrary, and the exhale is smooth, long and quiet. All the muscles should be completely relaxed;
— the third stage is the longest – about 10 minutes. Not controlled by either the inhalation or the exhalation. You should breathe naturally, without paying attention to any parameters of respiration. By the beginning of this period you should already be half asleep, but your mind is somewhere far away…
As in the previous exercise from this condition it is necessary to go gradually.
Exercise 3. "The toad jumps over the wave»
IP – lying on his back on the bed, under a head a small pillow. Legs bent at the knees at a 90 degree angle, feet do not detach from the surface of the bed. One hand put on a stomach, another on his chest.
When you inhale, "puff" the chest, drawing the abdomen during exhalation – on the contrary. All the movements of the abdomen and chest should be natural. The duration of exercise 10-15 minutes.
A set of basic qigong exercises
Mastering the complex initial exercises breathing exercises qigong, you can proceed to learning the exercises of the main complex. A set of basic exercises helps to normalize breathing, improving posture and better overall health.
Exercises are recommended to perform every morning having a good stretch in bed. It is very important to do exercises daily, there will be achieved positive clinical results. The initial number of repetitions of each exercise – 3. Gradually, as training, the number of repetitions increased to 10-15. Movements are performed smoothly, slowly with a large amplitude, synchronous with breathing. The tip of the tongue lightly pressed to the palate.
The main complex consists of exercises that are performed standing. Before exercise, relax, guide a meditation and imagine that life goes steadily and slowly, and you are nothing and nobody cares. Tune in a philosophical mood, to not be distracted.
Exercise 1
Put your hands on your belly and take a slow breath in through your nose. During inhalation, the abdomen bulges. Then slowly exhale, but through the folded tube lips. When you exhale pull your stomach and slightly press it with hands.
Exercise 2
Stretch up while taking a slow deep breath. Exhale slowly, pressing your left hand on your left side and leaning to the left. Again inhale, stretching, and when you exhale press down on your right side and lean to the right.
Exercise 3
Take a deep breath. Pulling to chest left knee, exhale slowly. By repeating the exercise, in turn, change legs. During this exercise the hands are relaxed and freely hang along the body.
Exercise 4
Raise your hands through the sides up – inhale. Put your hands on your knees, lean forward, deep breath.
Exercise 5
On inhale raise your arms up and your right foot forward. On the exhale, lower your arms and leg, lean forward and relax your hands. By repeating the exercise and change legs.
Exercise 6
Put your hands behind your head – inhale. Slowly sit on your heels and place your hands on the knees – exhale.
Exercise 7
Cup your palms over each other at chest level. Make a small rotational movement of the folded hands from itself – breath. On the exhale, repeat the rotation, but with greater amplitude.
Exercise 8
Slightly bend your knees and stretch your hands, turning the palms so that the thumbs were pointing down. On the inhale slowly turn the body left, exhale – right.
Turning the body, try to hold your head.
Exercise 9
On the inhale slowly lift and lower your right foot On the exhale do the same with the left foot. Raise the legs should be as high as possible without bending the knees.
To finish the exercises should be regular walking, gradually increasing the speed and then lowering it. When walking, you need to breathe deeply and try to lengthen the exhalation.published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: healthinfo.ua/articles/zdrovie_uprazhnenia/25740
