Strengthening of the muscles of the body but also the development of the useful qualities of the mind (attention, analytical thinking, perseverance), as well as the development of creative abilities, memory training will help to get rid of bad habits and change ineffective behaviors.
Exercises proposed complex to develop necessary qualities of the mind, strengthen the muscles and body, reduce wrinkles, improve joint flexibility and provide a free flow of vital energy in the body.
They can be run together as a morning exercise or one day.
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Exercise 1. DEVELOPMENT OF THE ABILITY TO CONCENTRATE Original position: standing or sitting with a straight back (Fig. and.)
Connect the palm of your hand, giving up four fingers of each hand except the thumb (Fig. bel.)
The tip of the thumb pressed to the base of the jugular depression and to close the eyes (Fig. in.) Breathe deeply and evenly. One minute focus inside your own body, as if to cover the body from the inside out. Feel the flow of life energy in the body.Ninety four million two hundred ninety eight thousand one hundred eleven
Exercise 2. THE DEVELOPMENT OF THINKING AND PERSEVERANCEOriginal position: standing or sitting with a straight back.
Slowly lift the chin and tilt the head back without straining your neck muscles.
Close your eyes and make 12 energetic breaths through the nose. When breathing movements of the chest should be free to rise and fall.
Nine million six hundred eighty six thousand four hundred ninety six
Exercise 3. MEMORY TRAININGOriginal position: sitting with a straight back.
Put on the floor any object about five feet in front of him.
To look at it, then take 12 rapid breaths, focusing on your own crown.
Forty two million six hundred seventy six thousand seventy four
Exercise 4. TONING OF THE CHEEKS AND STRENGTHEN TEETH
Original position: standing or sitting with a straight back.
Touch the tip of the tongue to the upper palate, lips pulled into a tube (as for whistling), make a deep breath and close the mouth (Fig. and.)
Not releasing the air, to inflate the cheeks, lower chin to chest and hold my breath for as long as possible the period until they turn red cheeks (Fig. bel.)
Then easily raise the head and exhale through the nose. Repeat 6 times.
Thirty two million eight hundred ninety nine thousand nine hundred forty seven
This exercise also smooths wrinkles on the cheeks, treats diseases of the gums.
Exercise 5. INCREASED TONE NECK MUSCLESOriginal position: standing or sitting with a straight back.
Close your lips and stretch them as wide as possible (as when smiling).
Inhale through the nose, Contracting the muscles of the cheeks, and at the same time stretch your neck as high as possible.
Hold this position as long as possible. Then slowly exhale, relaxing the muscles of the face and neck.
Repeat 6 times.
This exercise also strengthens thyroid gland, enhances metabolism and helps to get rid of a double chin.
Twenty million three hundred sixty one thousand six hundred eleven
Exercise 6. THE INCREASE IN MUSCLE TONE OF THE LOWER JAW Original position: standing or sitting with a straight back.
Wide open mouth.
Then slowly close his teeth, pulling the lower jaw forward.
Insert in the mouth the thumb and index finger of the right hand and stretch them as wide as you can lips and cheeks to the sides.
Then the fingers should be removed from the mouth.
Repeat stretching of the lips and cheeks with your fingers 30 times in a row. His mouth must stretch into a wide smile. The neck should be stretched and the lower jaw pushed forward.
This exercise also helps to smooth out wrinkles on the cheeks, clears the lymphatic system and improves lymph flow in the face and neck.
Exercise 7. INCREASED TONE OF THE MUSCLES OF THE CHEST Original position: standing with arms lowered along the body.
Make a slow breath and on the inhale raise the arms to the sides up, without bending the knees.
Then make a smooth inhale and exhale to lower the hands of a party down.
Repeat 12 times.
Fifty six million three hundred seventy four thousand seven hundred forty eight
Exercise 8. TONING THE ABDOMINAL MUSCLES Original position: standing or sitting with a straight back.
Inhale through the nose and sharply pull the stomach (Fig. and.)
On the exhale maximally bulging belly forward (Fig. bel.)
Repeat 9 times.
Forty four million six hundred twenty six thousand two hundred
Exercise 9. INCREASED TONE MUSCLES OF THE PERINEUMOriginal position: standing with legs tense.
Step 1. Legs to move (Fig. and.) Take a deep breath and inhale the maximum strain the muscles of the perineum (anus, vagina or scrotum).
This should hold as long as possible, then on the exhale the muscles relax.
Repeat 3 times.
Step 2. Spread your legs to the width of the foot (about 10 cm). Repeat the tension-relaxation of muscles of the perineum 3 times (Fig. bel.)
Step 3. Feet put on width apart (Fig. in) and repeat the exercise in this starting position 3 times.published
Thirty seven million two hundred twenty five thousand four hundred fifty two
"Eastern methods of beauty and longevity", Zerin Padma