Proper breathing slimming

August 12, 2017 17:50 | All Of The Physical Education

Did you know that in order to maintain a slim figure is very important ... proper breathing?It was under the diaphragm and abdominal wall with the help of inspiration and expiration is performed massage the internal organs.

great emphasis is placed on breath-hold.Usually it is 30-60, a trained person can increase it to 2 minutes or more.The frequency and depth of breathing techniques are a kind of self-massage the internal organs.So, deep, smooth breath with a delay of up to a height of 1-2 breaths to calm and normalize the exhalation of internal organs;deep breath to breath-hold to 10 seconds or more, followed by intense jerky breath enhances their function.

Full breath - the most common type of controlled breathing, it is performed at a normal pace in the morning and at midday.Starting position: lying down, sitting, standing - as you wish.Before slowly but with a force produced exhalation simultaneously retracting into the abdominal wall.Then slowly breathe in through the nose do: first embraced th

e abdominal wall, and then expand the lower ribs, lift the chest and at the same time extend the upper ribs.At the end of inhalation when the air fills the lungs, abdomen slightly retracted inside, creating a support air-filled lungs.Holding your breath for 1-2 with - and begin to exhale with a further retraction of the abdomen into the peritoneal cavity, the chest is held slightly raised and straightened.Then gradually relax the stomach, compressed ribs and shoulders lowered, the air goes through the nose outwards.With the release of air from the lungs chest and stomach dropped, and the abdominal wall is drawn.The exercise is performed 3 times at first and gradually adjusted to 20 times.Inhaling and exhaling should take place peacefully, without the help of muscles.

To master the method of full breathing are special exercises that will give you the opportunity to practice it in stages.Each of these exercises include certain massage the internal organs.

1. abdominal breathing or lower breathing. Starting position: lying down, sitting or standing.The muscles are relaxed.One hand lay on his stomach, the other - on the chest.Make slow, but strong exhale while retract the abdominal wall inward.Slowly inhale through the nose, the diaphragm relaxes during this movement, the abdominal wall is rounded bulges outwards, the lower part of the lungs filled with air.

As you exhale, the abdominal wall is drawn into the air from the lungs out through your nose.When performing multiple consecutive breaths stomach performs undulating movements, massaging the stomach, intestines, liver.

2. Average, or breast breathing. Starting position the same.Attention is directed to the edge.After exhalation slowly inhale through your nose, expanding on both sides of the chest ribs.Air fills the middle part of the lungs.Exhale through your nose doing, gradually relaxing the edges.The abdominal wall and shoulders in the act of breathing is not involved.The monitoring breathing movements arm located on the chest, lifted along with the chest.A hand placed on the abdomen, remains stationary.When performing this exercise massaged the heart, liver, spleen, kidneys.Exercise is repeated as the first, 4-6 times, 3-4 times a day.

3. High Breathing. Starting position the same.Attention is directed to the upper part of the lungs.After exhalation slowly inhale through the nose, raising the collarbone and shoulders, at the same time the air will fill the upper part of the lungs.Exhale through your nose doing, gradually relaxing the edges of the upper chest and shoulders dropping.The stomach and the middle part of the chest remain immobile.Exercise is repeated 4 times used 3-4 times per day.In this exercise, massage occurs lung and lymph nodes of the thorax.

Sometimes after a full breath appear dizziness, unpleasant burning sensation behind the breastbone, mild weakness.The reason for this is irregular practice in the implementation of the full breath or exercise.In this case, you should go to a normal breath and calm down.

For a more active massage increase circulation and lung apply reception sharp exhalation. Take a full breath, at the same time put your hands up and touch - they have ears, hold your breath for 2-3 seconds.Then, sharply bend, hands free, lower, relax and take a breath through your mouth energetic, as if uttering the syllable "ha".Exercise repeat 3-5 times.

regularly perform these exercises helps to normalize the function of all internal organs.It will help you for years to come save smartness and grace.

Everyone knows that it is desirable to inhale and exhale through the nose to do.But there are times when it's "typically" have to break.For example, while swimming, singing and ordinary conversation.Structure and respiratory changes during exercise.We offer a set of special exercises that have a tonic, Train, a regulating effect on the body.The rhythm of breathing: breathe out twice as long as inhalation.

rhythmic breathing with prolonged exhalation.Take basic stance (on. C).Inhale do on the 2-3, exhale - 4-6.Gradually lengthen the breath to the 4-5, and exhale - to 7-10.Follow the rhythm of clarity.Repeat 4-5 times.

Uniform breathing with the activation of the exhalation.The position of a full deep breath through your nose and a long, very full breath through your mouth as if blowing out a candle.Repeat 4-6 times.

Cleaning breath.Take about.from.Take a deep breath through your nose and exhale through the mouth half clasping three or four short bursts.Particularly useful are these exercises after a long stay in a stuffy room with stale air.Repeat 3-4 times.

Calm wind. This exercise is usually done after exercise (in a. P.) Or during stops when dosed walking or jogging.Slowly, with a full deep breath, raise your hands arcs forward and spread them apart to turn the palms upward.At the same time slightly lift his head.On a slow exhale fully return to its original position by doing the opposite movement of the arms and head.

paramount condition for a healthy lifestyle - required outdoor exercise and physical activity.

arbitrary walking - the best available form of exercise.

degree of stress depends on walking speed and distance.Good to go for a walk with the whole family.To get started go to 1-2 km, then it is possible to increase the distance to 10 km for moms and dads and children and grandmother - up to 3-4 km.Temp slow walking - from 60 to 70 steps per minute (about ZKM / h), medium - from 90 to 120 steps per minute (about 5 km / h), the fast - from 120 to 140 steps per minute (5 to 6 km/ h) and fastest - 140 steps per minute.