Breathing exercises for weight loss consists of only three exercises. The secret is only to follow the exercises slowly and thoughtfully according to the rules of Chinese gymnastics( and breathing exercises come from China).The effectiveness of respiratory gymnastics for weight loss can be very high: up to 4-5 kg per month
Before performing the exercises, change clothes that do not shackle the movement or unfasten the belt / buttons on the clothes, if the suit can not be changed.
Breathing exercises for weight loss. Exercise one."Wave"
Exercise of respiratory gymnastics for weight loss "Wave" allows you to reduce your appetite and cope with food addiction, to overcome overeating.
It will help to regulate the volume of food intake and to bring the caloric intake of the diet exactly to those figures that are ideal for a person. At the same time, it is possible to avoid unpleasant symptoms of dietary restriction: dizziness, weakness, irritability, and a constant painful sense of hunger, w
It will help to regulate the amount of food taken and to bring the caloric intake of the diet exactly to those figures that are ideal for a person. At the same time, it is possible to avoid unpleasant symptoms of dietary restriction: dizziness, weakness, irritability, and a constant painful sense of hunger, which is familiar to all women who have tried to lose weight with diets at least once.
Starting position: lie on your back, bend your knees, place your feet so that they fully touch the floor. Place your left palm on your chest, your right hand on your stomach. The palms should be assistants in breathing: they need to lightly press on the chest and stomach with inspiration and exhalation. When inhaling, straighten the thorax, draw in the stomach and lightly press the right palm on the abdominal wall.
On exhalation, on the contrary, try to squeeze the chest and "inflate" the stomach.
It is desirable that the alternation of these movements creates a "wave."
The total number of repetitions is 35-40.
If you can not lie down( for example, at work), the exercise can be performed sitting or standing.
This exercise of breathing exercises for weight loss must be performed to suppress hunger. Of course, provided that you will not replace all meals with breathing exercises for weight loss!
Breathing exercises for weight loss. Exercise two."Frog"
Breathing exercises for weight loss, namely, the exercise "frog", allows you to cope with another frequent problem of losing weight - weakness,( decline of strength and low tone), which often accompanies a sharp restriction diet.
This exercise breathing exercises for weight loss stimulates blood circulation, and therefore, metabolism.
If it is carried out regularly, then there will not be any undesirable consequences in the state of health associated with a rigid diet. Even the complexion will not change.
Continuation of breathing exercises for weight loss ─ this exercise is sitting. Sit on a stool or chair so that the legs in the knee joints form a right angle. Feet should stand on the floor, knees slightly spread.
If the exercise is performed by a woman, she needs to squeeze her left hand into a fist. The right palm needs to clench a fist.
If the exercise is performed by a man, then, on the contrary: you have to clench your right hand in your fist, and clasp your left palm with it.
Place your elbows on your knees, lean your forehead against your fist. Close your eyes, relax, try to calm down as much as possible. Within a minute or two, try to achieve maximum peace of mind and fix it in mind and every muscle of the body.(It will be easier if you remember the most pleasant and comfortable sensations that have ever been experienced.)
so, start performing the breathing exercises themselves.
- Take a free breath through your nose, imagining how you help the air to pass into the abdomen.
Feel your belly full of air.
- Freeze for 2 seconds.
- Take a small extra short breath.
- Begin a smooth slow exhalation and focus your sensations on the fact that the stomach has become soft and relaxed.
There should be such a closed cycle of respiratory movements that resemble the stirring of the abdomen of a still frog sitting: inhalation, a two-second pause, a short breath, an exhalation, an inhalation, a two-second pause, and so on.
After doing this breathing exercises for weight loss, do not open your eyes at once and do not get up ─ your head may start to spin.
Tear your head from your hands, rub your hands against each other, tousle your hair a few times with your hair, open your eyes, stretch, take a deep breath.
This exercise breathing exercises for weight loss is recommended to do at least 3 times a day, for fifteen minutes each. It can be "timed" at the time of the usual meal.
This exercise breathing exercises for weight loss has a number of limitations:
- It can not be performed, before three months after surgery on the organs of the abdomen, chest, pelvis.
- If you have had gastrointestinal or intestinal bleeding ─ you can not blow your stomach with all your strength. It's enough just to breathe a little more than usual.
- At high pressure, the restriction is approximately the same: you can not try to "fill" the stomach as much as possible. Sufficient 20-30% of the addition of the usual volume of inspiration.
- During menstruation, it is better for women to replace this exercise with the following exercise of breathing gymnastics for weight loss "Lotus".
Breathing exercises for weight loss. Exercise three."Lotus".
Exercise "Lotus" is known to everyone. This is one of the classic poses of oriental meditation techniques.
In the process of losing weight it will help to remove chronic fatigue and apathy. And, according to the healers of eastern medicine, it also helps cope with chronic diseases. It helps to survive all the burdens of the coming day and forget about the problems of the past. Therefore, it is recommended to do it immediately after awakening and before bedtime. Exercise from the breathing gymnastics for weight loss "Lotus" can also be performed during the day. It especially helps to cope with irritability ─ a frequent companion of losing weight.
The difference is that the hands must be folded in front of the stomach, with one palm being placed over the other. If the respiratory gymnastics for weight loss is performed by a man, then you need to put your right hand over the left one. If a woman is on the contrary, the left hand is placed on top of the right. In this position you need to sit down, relax, calm down, try to focus only on your breathing.
The first five minutes of breathing should be smooth, calm, quiet, and almost silent.
Second five minutes of inspiration is common and familiar, and the exhalation should be as deep, long, smooth and soundless. In this case, you can not strain yourself ─ the position of the body should remain as relaxed.
The next ten minutes you need to breathe naturally, while not controlling its evenness or depth, just listening to the breath, and concentrating only on it, driving away extraneous thoughts.
The total duration of this exercise from breathing exercises for weight loss may be more than the indicated twenty minutes: you can reach forty minutes.