Breathing according to the Buteyko method. Unique breathing exercises for 118 diseases! Yaroslava Surzhenko

Massage internal organs by breathing

Performing these exercises regularly will normalize the functions of all internal organs, which will help you to long years keep fit and grace.

In China, practically the same exercises are practiced by the followers of Taoist teachings. They call him Reverse breathing... During such workouts, the abdominal muscles do not relax on inhalation, but tense. The diaphragm moves down. The ribcage does not expand. Filling the lungs with air is possible only due to their "inflation" towards the abdominal cavity, and, accordingly, squeezing of the internal organs. At the same time, there is an active massage of the internal organs, including the adrenal glands, which affect the hormonal background of a person.

And these exercises are offered by the followers of Buteyko.

This text is an introductory fragment.

Chapter 8 Massage and movement therapy for organ diseases

Chapter 8 Massage and movement therapy for diseases of the respiratory system Some data on the anatomy of the respiratory system Knowledge of the anatomy of the respiratory system is undoubtedly necessary both for the correct definition of areas and massage techniques, and the choice of physical exercises,

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Massage for diseases of the respiratory system With inflammation of the bronchi (bronchitis), the leading syndrome becomes a violation of the patency of the bronchi for the movement of air and secretions (sputum) due to a decrease in the lumen of the bronchi - obstruction (narrowing), transient (for example, with

Balls of internal organs The energy-information balls described above determine the normal operation of not only the articular joints. Each internal organ has an energy double - the bearer of the organ's work programs. And with everyday shocks, the energy

"Physical education" for the internal organs Painful conditions are often the result of congestion in the internal organs. All internal organs require a certain level of dynamics. Additional actions are needed that are not related to the implementation of only physiological

Breathing massage Breathing in green and orange flowers Walking in the fresh air encourages this massage. It can also be used when there are a lot of people around, but you need to restore strength and relieve fatigue, at least take a few minutes to rest.

Chapter XIV. Influence of HDT on the respiratory system. Treatment of diseases of the respiratory system Perhaps no other body system reacts to HDT as strongly as the respiratory system, and no other group of diseases responds as well to treatment as respiratory diseases.

Hidden massage of internal organs The organs of the abdominal cavity either have a soft consistency (kidneys, liver, endocrine glands), or they are hollow (stomach and intestines, gall and bladder). In this regard, they accumulate blood (blood depot - spleen and

INTERNAL ORGAN INJURIES The liver is the only internal organ (other than the brain) that can be damaged more or less frequently during childbirth. Her injury is usually due to pressure on her during breech head breech birth.

IV. Diseases of internal organs 1. Congenital and acquired heart defects. 2. Rheumatism, rheumatic heart disease (rheumatic pericarditis, myocarditis, rheumatic valve defects). Non-rheumatic myocarditis, endocarditis. Other heart diseases: cardiomyopathies,

Internal Massage In addition, some researchers have suggested that through laughter we provide a healing massage to our internal organs and that this may be in some way a partial compensation for the natural internal friction that we have lost.

Julia Luzhkovskaya Therapeutic massage of internal organs

Diseases of internal organs For diseases of the kidneys, liver, pancreas, atherosclerosis, obesity, after low doses of radiation (radiation therapy), chemotherapy, take activated charcoal 1/2 teaspoon two to three times a day. The course of treatment is 2 weeks. To speed up

FULL BREATHING is performed while sitting or lying down (whichever is more convenient). Slowly, but forcefully, we inhale, while simultaneously pulling in the abdominal wall. Then we exhale slowly through the nose: first we protrude the abdominal wall, release the lower ribs, the BREAST cage, the upper ribs. We breathe in again. When the air fills the lungs, we pull the stomach in, hold our breath for 1-2 seconds, start exhaling, but do not weaken the stomach, pull in even more, the ribs seem to be raised and straightened. Then we gradually spread the stomach, the ribs are compressed, the shoulders are lowered, the air is exhaled through the nose. As the lungs are freed from the air, the chest and abdomen are lowered, the abdominal wall is drawn in. We perform the exercise beginning 3 times, gradually increasing the number up to 10 times. To master the technique of full breathing, there are special exercises that make it possible to work it out in stages. Each of these exercises, in turn, includes massage of certain internal organs.

1. Breathing belly, or LOWER BREATHING.

I.P. lying, sitting or standing. The muscles are relaxed. Place one palm on your stomach and the other on your chest. Take a slow but strong breath, pull the abdominal wall inward. Exhale slowly through your nose; the diaphragm relaxed, the abdominal wall bulged outward, the lower part of the lungs filled with air. When the exercises are performed in a row, the stomach, as it were, makes wave-like movements, while massaging the stomach, intestines, and liver.

2. MEDIUM, OR CHEST, RESPIRATION.

I. P. the same, all attention is directed to the ribs. Inhale slowly through the nose, expanding the ribs of the chest in both directions, while the middle part of the lungs is filled with air. We also exhale through the nose, gradually relaxing the ribs. The abdominal wall and shoulders do not participate in active breathing. The hand located on the chest rises with the chest, and the one that lies on the stomach remains motionless. The exercise is repeated 4-6 times in a row, 3-4 times a day. The heart, liver, spleen and kidneys are massaged, thereby improving the blood supply to these organs.

3. UPPER BREATHING.

I. P. the same, this time our attention is focused on the upper part of the lungs. Inhale slowly through your nose, lifting your collarbones and shoulders as the air fills the top of your lungs. The effect on the internal organs is carried out through the front wall of the abdomen and the diaphragm: by pressing and releasing them, we squeeze, displace, tighten and relax the internal organs. During inhalation and exhalation, the massage is performed in a natural way. Inhaled - the diaphragm stretches, presses on the liver, stomach, spleen, pancreas, intestines. At the same time, the abdominal wall "moves" forward and does not interfere with their compression. The volume of the chest increases, the lungs fill with air and compress the heart. Exhalation - the diaphragm descends and is somewhat pulled inward, the volume of the chest cavity decreases, air is pushed out of the lungs, the abdominal organs and the heart are released from compression, relax. This process was noted by the healers of the ancient East and was used by them. So, breathing as a way of natural healing massage of internal organs. Its frequency and depth are a kind of self-massage techniques, hence the great importance of the correct setting of breathing, its rhythm.

An even more significant load on the diaphragm occurs in breathing exercise No. 4. In this exercise, a more or less local massage of various organs of the abdominal cavity and lungs is carried out using an extremely rapid contraction of the previously stretched diaphragm.

Control. No. 4 is also performed while lying on your back with a small pillow under your head. The legs can be extended or bent at the knees, so that the feet rest on the floor (bed) or can rest against each other with the knees apart as much as possible. In other words, the legs should be positioned so that it is convenient, comfortable. If a generalized effect on the abdominal organs is planned, then the palms of both hands are placed on the stomach. The abdominal muscles, as in exercise 3, are extremely relaxed throughout exercise No. 4. After a deep active inhalation with the diaphragm during the passive exhalation period against the background of a relaxed abdominal press, “on the wave” of exhalation, pressure is exerted with the hands on the abdominal wall and through it on the massaged organ or organs. This pressure either presses the organ (part of the intestine, stomach, kidneys, spleen) against the posterior abdominal wall or, depending on the direction of pressure, displaces the organ from its original position. As a result, at the end of exhalation, the pressure in the abdominal cavity increases. It additionally stretches the diaphragm, increasing the degree of its deflection inside the chest cavity and the degree of compression of the lungs by the diaphragm. After the end of the exhalation, there follows a conscious extremely intense and fast, like a blow of a whip, contraction of the diaphragm - an extremely short intensive active inhalation. During inhalation, as it were, an attempt is made by contraction of the diaphragm to push out the hands that have "penetrated" into the abdominal, chest or pelvic cavities. In this case, the rise in pressure in the corresponding cavity is so significant that the hands pressing the corresponding organ are forcefully thrown back.
Depending on the tasks solved by Exercise No. 4, the degree of localization of the hand impact can vary widely from the entire surface of both palms, pressing the abdominal wall to “point” pressure with two fingers on the massaged structure. The intensity of pressure with hands and fingers can also vary widely, up to "point" pressing against the back wall of the abdominal cavity of a vessel or part of the intestine. The diaphragm can also effectively massage the liver and lower lungs. In this case, tightly clenched fists apply pressure under the last ribs of the chest. During exhalation, the fists are pressed as much as possible "under the ribs" into the chest, and then the diaphragm, which contracts during inhalation, pushes them out.
Thus, in exercise No. 4, the load is not only on the diaphragm, but also on the muscles of the arms, which provide their pressure on the abdominal wall. Control. No. 4 can be performed in a lightweight version, when the pressure of the hands and the force of contraction of the diaphragm during inhalation are of moderate and even weak intensity. Thus, it can be accessed by people with different physical fitness. But, of course, in a lightweight version, its effectiveness will be reduced. At the same time, in exercise. No. 4 most successfully solved the problem of reducing the "rigidity" of the collagen of a certain internal organ, "flushing" its intercellular spaces, as well as increasing the functional activity of the viscera.
With intense physical exertion, breathing is enhanced by the involvement of all respiratory muscles in the process, carrying out active inhalation and active exhalation. The degree of respiration enhancement will be determined, in particular, by the strength of each muscle providing it, and the ability to maintain enhanced respiration and withstand physical activity for a long time will depend largely on the endurance of the respiratory muscles.
So, in the implementation of the respiratory exercise. No. 1 involves all the respiratory muscles, but the load on them is small. In exercise No. 2,3,4, the load, although intense, falls only on the diaphragm.

More on the topic RESPIRATORY EXERCISE No. 4 AS A METHOD FOR MASSAGE OF THE INTERNAL ORGANS WITH THE HELP OF THE DIAPHRAGM .:

1. RESPIRATORY EXERCISE No. 3 PROVIDES ALMOST MAXIMUM IN STRENGTH OF REDUCTION OF THE IRIS AND, AS A CONSEQUENCE, INTENSIVE HEALTHY IMPACT ON THE INTERNAL ORGANS.
2. BREATHING EXERCISES AIMED AT DEVELOPMENT OF THE AIRPHRAGM AND EFFECTIVE EXERCISE OF ALL ITS FUNCTIONS BREATHING EXERCISE №2. MECHANISMS OF HEALTH IMPACT.
3. 1. Access to the cocoon (installation of the cocoon + cleansing of internal energy channels through automanual massage + pumping the energy column through exercises for the spine + activation of the cocoon tissue through meditative breathing exercises)
4. 2. Access to the cocoon (installation of the cocoon + cleansing of internal energy channels through automanual massage + pumping the energy column through exercises for the spine + activation of the cocoon tissue through meditative breathing exercises)
5. 1. Access to the cocoon (installation of the cocoon + cleansing of internal energy channels through automanual massage + pumping the energy column through exercises for the spine + activation of the cocoon tissue through meditative breathing exercises)
6. 1. Access to the cocoon: installing the cocoon + clearing the internal energy channels by automanual massage + pumping the energy column through exercises for the spine + activating the cocoon tissue through meditative breathing exercises (breathing through the first, second and third energy centers)

One of the most effective belly slimming exercises is vacuum. It is both physical and respiratory. Despite the apparent simplicity, it is distinguished by a complex execution technique, but with perseverance and patience, everyone can master it. In terms of performance, it is not inferior to the bar and twists. Equally suitable for men and women. To everyone who dreams of slim figure, you should include it in your training plan.

Slimming mechanism

This exercise harmoniously combines physical activity on the abdominal muscles and breathing exercises aimed at enriching the body with oxygen. So it is not surprising that many people choose vacuum to lose weight on the abdomen. Its effectiveness, which is scientifically explained and confirmed by numerous positive reviews, is beyond doubt.

Abs pumping, twisting, plank, various simulators work more with superficial (straight and oblique) muscles. They give a beautiful relief in the form of cubes and slightly tighten the belly. The vacuum is the training of the internal transverse and deep multifidus muscles. They allow you to become the owner of a seductive curve in the back, a completely flat abdomen and graceful posture.

Educational program. The transverse muscle with which the work is carried out is called the weightlifting belt, which runs from left to right. Its task is to hold the internal organs.

Vacuum breathing, performed during exercise, helps burn visceral fat in the abdomen, waist, and sides. It provides cells with additional portions of oxygen - the main participant in redox reactions, during which the cleavage of adipocytes occurs. A person does not even suspect that its regular implementation leads to an improvement in the work of many organs and systems:

• digestion: oxygen is responsible for the complete absorption of nutrients from the digestive tract into the blood;
• liver: the respiratory organs additionally remove toxins from the body, facilitating its functions;
• immunity, which is strengthened by increasing the vital activity of cells;
• nervous system: exercise gives peace and tranquility.

Directly or indirectly, but all this leads to permanent weight loss, especially against the background and regular training. And deep pumping of the abdominal muscles leaves no chance for fat to remain in this area.

You should not expect rapid weight loss. Vacuum is an exercise that produces results over time. Therefore, you need to be patient. By the end of the first month of training, the effect will already be noticeable, but a perfectly flat abdomen can only be achieved after six months. However, this will depend on the initial condition of the abdominal muscles and the amount of fat in this area.

From the world of stars. The vacuum has another name - Schwarzenegger's exercise, since the famous Hollywood actor-bodybuilder is a real master of its implementation.

Contraindications

Since losing weight with the help of a vacuum involves working with the deep abdominal muscles, visceral fat and affects the functioning of vital organs, it is not available to everyone.

Absolute contraindications:

• pregnancy;
• a recent cesarean section and any other abdominal surgery;
• respiratory and cardiovascular diseases;
• problems with the gastrointestinal tract;
• menstruation;
• obesity;
• abdominal pain of any nature and origin;
• increased body temperature, acute disease;
• neoplasms and inflammatory processes in the pelvic and peritoneal region;
• pathology of the biliary tract.

A relative contraindication is the postpartum period. First you need to wait for the cessation of lochia and consult with the observing gynecologist whether it is possible to start such serious training. This precaution is due to the fact that powerful vacuum breathing stimulates the uterus and can slow down its recovery after childbirth.

How to remove a stretched and saggy belly after childbirth without harm to your own health, ours will tell you.

With the world - on a string. Vacuum is a kind of remake of the yoga exercise Uddiyana Bandha (the second name is the abdominal lock).

Advantages and disadvantages

The main advantage of a vacuum is its high efficiency and versatility. It can be done anywhere, anytime. No sports equipment or special clothing required. They also appreciate it for the beneficial effect that it has on the body:

• massages organs;
• normalizes digestion, stimulates peristalsis, tidies up the stool;
• improves metabolism;
• removes debris from the body;
• reduces volumes;
• burns visceral fat;
• strengthens the abdominal muscles;
• straightens posture, relieves pain syndromes in the spine;
• prevents the formation of hernias.

Disadvantages:

• a large number of contraindications;
• complex execution technique;
• the achievement of the result is too extended in time: sometimes you have to wait six months or even longer;
• feelings of discomfort in the abdomen;
• side effects.

With all the effectiveness of the vacuum, trainers and doctors warn about side effects and complications when it is regularly performed against the background of existing contraindications - up to visceroptosis.

What threatens to draw in the abdomen for weight loss: a wasp waist or health problems? The answer can be read at.

The main disadvantage of this exercise is high intra-abdominal pressure. With obesity, it is high in itself, and the vacuum increases it even more, which leads to sad consequences:

• trauma to the distal esophagus;
• hiatal hernia;
• gastroesophageal reflux disease.

In order to avoid such consequences, it is necessary to observe contraindications, perform it correctly and constantly be monitored by doctors.

Through the pages of history. The vacuum was first demonstrated by Frank Zane, an American bodybuilder who was a three-time Mr. Olympia title holder in the late 1970s.

You don't need to exhaust yourself. Carry out a vacuum through force, until the appearance severe pain in the muscles it is impossible.

You need to start with 5-10 seconds of holding your breath with your stomach drawn in, and then every day increase the time by 5 seconds. Vacuum breathing exercises are performed in several approaches with an interval of 40 seconds.

Exercise effect after 2 months

All belly slimming exercises (and vacuum is no exception) are performed on an empty stomach. After the last meal, at least 2 hours should pass. Do it twice a day - immediately after waking up and shortly before bedtime. The greatest benefit can be achieved if you include it in a set of exercises (to choose, separately for men or women, ours will help). However, given the time trouble for the ever-busy modern people, this is a real godsend, since you can suck in your stomach anywhere and whenever it is convenient - while driving a car, during a break at work, in the kitchen. In the morning you can do this without even getting out of bed.

In the first 2 weeks after starting the exercise, you may experience dizziness, drowsiness and lethargy throughout the day, even against the background of adequate sleep. This is due to the saturation of cells with additional portions of oxygen. These side effects will disappear soon. But tingling in the muscles (and throughout the body, not just the abdomen) speaks of the wrong technique. Watch video tutorials, master classes, read again the instructions on how to do it without harm to health.

Do not forget that when losing weight, it is extremely important to establish nutrition. Even if you daily and meticulously perform the vacuum correctly, but at the same time overeat fast food and chips, washed down with soda or beer, your stomach will not become flat and beautiful. You don't have to go on a diet. All that is required of you is to gradually reduce the daily calorie intake to your norm (it can be calculated by) and give up unhealthy foods.

Regular training will also help improve the result. It can be simple exercises, or morning jogging, or dancing, or exercising in the gym - anything that will burn calories and fat. If the most problematic area is the stomach, it makes sense to choose a set of exercises specifically for pumping the press (see) and include a vacuum in it. The result will exceed all expectations.

Life hack. Half an hour before and after the vacuum, you shouldn't even drink water.

Vacuum breathing

Having looked at the pictures showing how to make a vacuum correctly, one cannot master the technique of its implementation. They do not fully demonstrate how to breathe. And without this you will not see a flat belly and a wasp waist. Therefore, first you need to learn this art with the help of video tutorials or detailed text instructions.

Option 1 is the most common:

1. Inhale deeply and slowly through the nose.
2. Hold your breath for a couple of seconds. Feel the tension of the abdominal muscles.
3. A strong, energetic, but equally deep exhalation through the mouth to completely empty the lungs of air.

Option 2 - from the breathing program for weight loss:

1. Fold lips with a straw, as if for a kiss. Slowly release all air from the lungs through them.
2. Take a noisy and sharp breath through the nose.
3. Without holding your breath, exhale as quickly as possible through your mouth until you hear a loud “groin” sound.

As soon as a full exhalation is made, proceed to the main exercise - pull your stomach to the spine, according to the chosen technique. In this case, his muscles should be as tense as possible. Do not make the typical mistake - do not relax them as you exhale.

In the middle of the exercise, a short breath is taken through the nose so that the lungs feel the air in themselves and there is strength to continue.

Ends with a deep, slow and noisy exhalation through the mouth.

V large cities there are special training centers that teach correct breathing - for the treatment of pulmonary diseases, weight loss and simply improving the body. If yours has one, you should start with it.

Expert advice. Respiratory gymnastics coaches advise you to master body flex first. First, this system will begin the weight loss process. Secondly, it will speed up the results.

Exercise options

You can learn how to perform a vacuum exercise for losing weight at the abdomen at home. Few people succeed the first time, but regular and persistent attempts will lead to the desired result. To master his technique, you need to watch several video tutorials. If mistakes are made during classes, this can not only nullify their entire effect, but also harm health.

The exercise comes in four main variations. Each of them should be mastered separately. We learned how to do one perfectly - after a while you can move on to another, more complicated one. This will allow you to strain your muscles to the maximum and prevent them from adapting to the load.

Lying down

1. Spread it on the floor. Lie on his back. Relax.
2. Bend your knees. Stretch your arms along the body.
3. Perform vacuum breathing as described above.
4. After complete emptying of the lungs, straining the abdominal muscles, pull it in as much as possible, trying to bring it closer to the spine. It should give the impression that the navel has temporarily moved to the back.
5. Fix with a breath holding for 15 seconds. At first, this will not be feasible, so you can shorten this moment to the best of your ability. But strive exactly for this figure.
6. Take a small shallow breath with your nose with an incomplete chest, only slightly filling the lungs with air, without relaxing the abdominal muscles.
7. Feel their tension again and hold in this position for another 15 seconds.
8. Exhale deeply through the mouth while relaxing all muscles.
9. Let go of the stomach as slowly as possible, without sudden jerks.

Beginners do 3 sets with an interval of 40 seconds, more experienced ones do 5 sets.

On a note. In the first six months after childbirth, the vacuum is made with a breath holding for no more than 5 seconds in order to avoid the tone of the uterus.

Standing

2 weeks after mastering the vacuum while lying down, you can improve it by performing while standing.

1. Stand up straight: back straight, look straight ahead, feet shoulder-width apart, arms relaxed along the body.
2. Here it is important to achieve complete relaxation of the body, which in the first version was achieved through posture. And here you have to work yourself: the knees should be soft, the shoulder blades should not be squeezed, the buttocks should not be tense.
3. We repeat exactly the instructions for the previous option, starting from the 3rd point.

You need to do at least 5 approaches with an interval of 40 seconds.

Note. For some, the vacuum of standing is the most difficult of all. If you feel that you cannot fully complete this exercise, go to the next option, and you will return to this at the very end of your weight loss program. There is nothing wrong with that: trainers explain this phenomenon by individual anatomical features of the body.

Sitting

This option is more complicated, since it involves the back muscles in the work (you will lose weight at the same time in it, if required).

1. You will need a stable chair with a hard seat without a back.
2. Sit on it, put your hands on your hips, bend your knees at an angle of 90 °.
3. Look straight ahead without lowering your chin to your chest.
4. Then follow the instructions for the first exercise, starting from point 3.

You need to do 5 repetitions with an interval of 40 seconds. The peculiarity of this option is that at a certain moment the tension in the back will be so strong that you will want to lean back and rest against something. For beginners, it is not always possible to cope with this desire. Therefore, choose a stable chair to avoid falling over. Or, at first, insure yourself by choosing a chair with a back.

In addition to losing weight in the abdomen, this option helps with back pain of any origin.

On knees

The most difficult type of vacuum, but the most effective. It is recommended to go to it only after complete mastering of the previous practices.

1. Get on all fours. Elbows and knees at right angles. The spine is straightened, without deflections. Look at your own hands without raising your head.
2. Particular attention in this stance is on the chest: it should be straightened, nothing should interfere with breathing.
3. Repeat the first instruction starting from the third point.

Option for professionals

Sometimes athletes also need weight loss and special pumping of the abdomen. In this case, the trainers suggest that they try the combined exercise "Plank + vacuum".

1. Spread a fitness mat on the floor. Lie on his stomach. Relax.
2. Perform vacuum breathing.
3. Rise on your elbows. Hands under the shoulders. The pelvis is tucked in.
4. Draw in your stomach as much as possible.
5. Fix.
6. Exhale, straighten your stomach, lower yourself onto the mat.

The number of repetitions and the duration of the fixation is determined.

Vacuum is popular with both bodybuilders, who form abs cubes, and fit-babies, who exhibit perfectly smooth and flat stomachs. If this is your problem area, be sure to master this exercise for its weight loss and correction.

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Vacuum roller massage of the abdomen is a procedure performed in the salon. The nozzles that act as cans are equipped with rollers that additionally massage the surface of the body in the created vacuum. This procedure enhances blood circulation in the vessels of the skin, which promotes detoxification, improved drainage and reduction of edema. As a result of multiple treatments, it will definitely improve appearance skin, however, apparatus vacuum massage of the abdomen will not give the desired effect of getting rid of the "orange" peel, by itself, without increasing physical activity and adherence to a carbohydrate-free diet. At least in a salon with a good reputation, it will be done to you in compliance with all the rules and, even if not all expectations are met, the positive result will be noticeable. How to do vacuum belly massage correctly? Professionals know this, there are many videos on this topic on the Internet. However, I don't want to hurt myself.

On the forums, some ladies share the following experience: before doing a massage on your own, you should go through several sessions in the salon, carefully observe the actions of a specialist, evaluate your feelings, and only then proceed to self-massage. There is a rationale in this, but it's up to you.

So, the instruments and the body are prepared - we begin the vacuum massage of the abdomen at home.

Attach to the belly lubricated with anti-cellulite oil first one can to the left or right of the navel (but not to the white line in the middle of the belly) and begin to describe circles with it only clockwise. It is necessary to ensure that the skin rises inside the jar by no more than 15mm. At first, the can will detach from the body and slip out of the hands, but over time, the process will improve. During the procedure painful sensations shouldn't be. If they appear, the jar should be rearranged.

Then you can try making circles in the same direction, but with two cans, attaching them to both sides of the navel.

Another movement is to attach the cans on both sides of the white line of the abdomen, move them to the sides, then remove and, attaching a little higher, repeat the movement. You can do zigzags with cans on both sides of the white line. You can not go down with a can in the pubic area, massage the inner surface of the thighs and popliteal region.

The entire session should take about a quarter of an hour in time. After finishing the exercises, you need to cover yourself with a blanket or blanket and lie down for at least a quarter of an hour.

An alternative to canned massage can be the exercise "Vacuum". It can be performed without prior preparation. Creating a vacuum using your own breath and abdominal muscles is absolutely safe for the body. It will take very little time to complete it, and the effectiveness will be higher than from massage. You can combine the two procedures.

First, you should do this exercise while standing on all fours. We exhale completely the air from the lungs and draw in the stomach as much as possible. We try to hold out in this state for as long as we can (at first no more than 20-30s), counting to ourselves. Relax for five to seven seconds, breathe and repeat the abdominal contraction a couple more times, resting after each contraction.

The next stage is to perform the exercise in the following position: kneeling, straighten, put our hands on our knees, exhale and hold the vacuum as much as we can. We repeat several times, resting in between.

The last step is to keep the vacuum while sitting. Gradually increase the duration and frequency of repetition. However, do not bring it to the point of absurdity, if after doing the exercise you feel dizzy or you breathe often like a trampled horse, then you have overdone it, and you need to shorten the time you hold your breath.

Hello dear readers. Have you heard anything about the abdominal vacuum exercise? This simple exercise will help you remove fat from your belly and sides. Let's figure out together how to do a stomach vacuum is technically correct.

Instead of strength training

More recently, women, in order to remove their tummy after childbirth, and men - to pump up the press, did strength exercises. All together lowered and raised the torso - pumped the press.

But it turned out that such gymnastics gives an extra load on the spine, increases intra-abdominal pressure. Then they began to come up with other complexes.

Today, the attention of people has attracted the practice of yoga, which helps to remove excess fat.

How to do a stomach vacuum while sitting

The abdominal vacuum exercise is performed while standing, lying down, sitting. For example, while sitting, first a strong exhalation is made, with the palms resting on the knees, then the abdomen is drawn in close to the spine and right under the ribs.

Then you need to press your chin to your chest, straining your crotch. In this position, the breath is held as long as you can hold it. This is the "vacuum of the abdomen".

See another article about the system

oxysize

It is very interesting

Correct breathing technique

To get the maximum effect from the "vacuum", it is necessary to perform the breathing technique correctly.

After a full, deep exhalation, a quick but complete inhalation is made through the nose, then a sharp exhalation occurs through the mouth.

Just at this moment, the abdominal wall presses the internal organs so that they go under the ribs. This is followed by holding the breath, and then the abdominal wall returns to its place, breathing is restored.

The benefits of this technique are not only in obtaining a thin waist, but also in the following points:

• The functioning of internal organs improves.
• The tummy is made flat, sexy, the muscles are tightened.
• With systematic training, it is possible to avoid prolapse of the kidneys, uterus, as well as the appearance of a painful hernia.
• Digestion improves, stool normalizes, constipation disappears.
• Posture improves markedly.
• Toxins are removed from the body, the metabolism is accelerated.
• With the exact execution of the technique, oxygen reaches all tissues and organs.

How to do a vacuum in the abdomen while lying on your back

The technique of execution - lying on your back, is considered the most comfortable. Let's learn how to perform effective and simple actions.

You need to lie on your back, bend your knees, set your feet shoulder-width apart, rest on the floor. Put your hands on your tummy to better feel all movements.

Start the complex with a slow exhalation, while the lungs are completely free of air.

Then you need to tighten your muscles, and draw in your stomach as much as you can. Breathing - to hold. As soon as the abdominal wall is pulled in, do not breathe for 10-15 seconds.

Then there is a small breath, but do not relax the muscles, but keep them in this state for another 10-15 seconds.

Now exhale, relax your abs. To restore breathing, take a few regular breaths in and out.

Now there is a full exhalation again, until complete liberation lungs from the air, then tighten the abdominal muscles, drawing in the stomach. Then push it up sharply.

How many times to do? To achieve a sustainable result, you must perform at least 5-10 repetitions in one approach, which can last from 5 to 10 minutes. The time will depend on how long you hold out without air.

If you want to have slim stomach, then the complex must be performed 2 times a day. The first call in the morning before breakfast to start the work of the intestines, the second time 2-3 hours before dinner, or 2 hours after it.

First results

After a month of training without skipping, you will notice that the abdomen has become more prominent, toned, and the waist volume has decreased. Along with this, it is important to establish proper nutrition- less sweet and fatty, more vegetable salads and fruits.

As you can see, this system is good for losing weight, therefore, do it immediately if you have no contraindications to it.

Take a look

other techniques

abdominal retraction, which will allow you to quickly remove belly and waist fat.

Is this system suitable for everyone?

Yes, this system has contraindications. Exercise is not allowed:

• during pregnancy, can lead to miscarriage or early childbirth.
• during menstruation, due to tension, bleeding may increase.
• can not be performed with stomach ulcers, heart disease, blood vessels.
• in case of impaired blood circulation, heart rhythm, dizziness, lack of air.
• lung disease, exacerbation of chronic diseases.

Indications for doing the exercise vacuum in the abdomen

But there are much more indications for the implementation of this system. It:

• gastritis outside the stage of exacerbation, constipation, colitis, dysbiosis, varicose veins,
  prostatitis,
• violation of the menstrual cycle,
• haemorrhoids,
• prolapse of the kidneys, other organs, as well as in order to prevent the aforementioned ailments.

• First, thoroughly study the execution technique.
• If it is difficult to hold your breath, then take short breaths to hold your breath longer.
• At first, do not breathe for 3-5 seconds, then you can hold on for 10-15 seconds. The main thing is not to overdo it, so that there is no lack of oxygen.
• In case of dizziness, "flies" before the eyes, lack of air, stop training, take a little rest.

Will hurt and pass!

After the "vacuum", especially at the first stage, you will feel that the muscles ache. This is fine! But if after training the stomach hurts already with more power, then it is necessary to reduce the number of approaches, the time of holding the breath, to observe the reaction of the body.

In parting, I want to say, if you decide to do these exercises, then observe the reaction of the body, because you can always stop.

The good thing about this system is that it can be performed at work, during the trip to work, while sitting in front of the TV.

Vacuum exercises can be found in ancient texts describing yoga. This exercise is practiced in one of the following two forms: Uddiyana Bandhu (breath control + abdominal lock) and Naoli (internal cleansing + abdominal muscle tone).

Pulling in the abdomen for weight loss began to be used en masse only after the first bodybuilders, led by Arnold Schwarzenegger, began to perform the exercise in the middle of the last century. Now, not only bodybuilders and yoga fans, but also those who practice Pilates, body flex and functional training, are actively drawing in the stomach. As evidenced by reviews, vacuum is also one of the most effective exercises for postpartum recovery, because it helps women to quickly tighten their abdominal muscles.

How does the exercise work

The essence of the vacuum exercise consists in a sharp inhalation-exhalation, combined with a retraction of the abdomen. Of course, vacuum exercise alone will not help the body burn fat faster or build muscle mass... It is necessary to combine practice with regular exercise and a healthy diet in order to form thin waist and a flat tummy.

In order to figure out which muscles can be worked out with the help of exercises, it is necessary to remember the anatomy. The abdomen has both internal and external muscles. The external muscles (the famous 6 cubes) are developed through traditional physical activity and body drying. But the internal muscles (known as the natural corset) are not visible and, as a rule, are not worked out during training. However, the muscle corset is very important as it supports the abdominal wall and helps keep the abdomen flat. If you train your internal muscles on a regular basis, they will compress the abdomen, thereby making it fit even in a relaxed state.

Benefits of Exercise

If you do the exercise correctly, then after 3 months you can see the following positive effects:

• changing the shape of the abdomen, namely getting rid of bloating and sagging;
• getting rid of the visceral layer of fat that surrounds the insides;
• significant weight loss of the sides for a short period of time;
• significant reduction in the waist;
• strengthening the transverse abdominal muscles;
• getting high level control over your abdominal area (as evidenced by reviews, this can help women in subsequent childbirth);
• improving the functioning of the spine;
• reduction of back pain.

Postpartum recovery vacuum

Women who have given birth very often suffer from vaginal prolapse and urinary incontinence. It is enough to train for at least 20 minutes every day for 6 months, and the pelvic floor will be strengthened so much that such problems will not arise even with repeated pregnancy.

Like other sports, a vacuum in the abdomen will help avoid postpartum depression, and breathing exercises will allow you to feel a surge of energy. Exercise is also very effective for muscle recovery after abdominal surgery (caesarean section).

The vacuum in Uddiyana Bandhu will help regulate intestinal transit. After giving birth, almost all women suffer from constipation. Yoga and abdominal asanas play a key role in combating bowel dysfunction.

Also, some women who have given birth (in particular, those who have carried several children at the same time) experience rectal prolapse. In this case, the abdomen, as a rule, also looks saggy. With these simple exercises, the muscles can gradually return to their place.

Contraindications

You can not engage in abdominal vacuum during pregnancy in order to avoid uterine contractions and premature birth. Also, training is contraindicated for those who suffer from arterial hypertension or severe kidney disease.

Step-by-step instructions for performing the exercise

To get the perfect result, it is very important to do the vacuum exercise correctly. The instructions below will allow you to pump the inner muscle corset as efficiently as possible.

1. Stand up straight with straight, strong legs shoulder-width apart. Place the hands on the hips. This is the starting position from which it is convenient to do the exercise correctly.
2. Inhale very slowly deeply through the nose, filling the lungs with as much air as possible.
3. Exhale strongly through the mouth, pressing the abdominal muscles to the back as if you need to glue the navel to the spine.
4. Stay in this position. The isometric contraction should continue for 15-20 seconds.
5. Calmly inhale the air and return back to the starting position. Repeat 2-3 sets of 10-15 squeezes.

In addition to the classic version of the exercise, there are several other, more advanced options:

1. vacuum in a sitting (chair) or semi-sitting position (lean on a chair, and lower the pelvis almost to the floor);
2. vacuum from the "on all fours" position;
3. doing the vacuum while lying down, pressing the spine to the floor as much as possible.

The easiest option for beginners: standing in a free position and lying on the floor. And the most difficult variations are standing on all fours, or sitting by a chair. You need to calculate your strength and increase the load in accordance with the progress of training.

Details and nuances

Doing the exercise correctly means only 70% success. To receive maximum effect from workouts, you must follow the additional instructions.

• In the first workouts, it is recommended to do the vacuum exercise while standing. But as soon as the athlete begins to do everything right, you can complicate the workout and breathe in air from a sitting position.
• In order to maximize the support of the abdominal muscles, you can perform the breathing technique from the bodyflex direction. The bottom line is that after exhaling, you need to quickly inhale through the nose, and then also quickly and quickly exhale through the mouth.
• Do simple exercises with the abdomen pulled in, supporting the body with breaths through the nose.
• Try to bring the navel to the spine by pulling the abdominal muscles under the ribs. In this case, you can put left hand behind the back, and the right on the navel.
• It must be remembered that the transverse muscle will work correctly only if the air is completely out of the lungs, and the navel is pressed as much as possible to the spine;
• If you cannot keep the “on exhalation” position for at least 10-15 seconds, then you should do additional exercises to develop lung volume.

How and when to do the exercise better

It is best to do this workout in the morning on an empty stomach or in the evening before bed. This simple exercise can be done at home or even in the office, because no special equipment is required. But since the exercise consists of a sharp retraction of the abdomen and a sharp exhalation, it is better to abandon tight-fitting clothing.

If the purpose of performing a "vacuum in the abdomen" is to restore the figure after childbirth, then you must wait at least 16 weeks from the moment the baby is born. But if a woman is not breastfeeding a baby, then you can start exercising as early as 8 weeks after giving birth. In the case of a caesarean section, you will need to wait about a year.

Every woman dreams of having a thin waist and a flat stomach. But where to find time to go to the fitness center or exercise at home? Woman’s Day answers - in the soul! We will tell you how to do a very simple but effective exercise for strengthening the transverse abdominal muscle - vacuum.

There are three powerful and effective exercise for weight loss of the abdomen, the regular practice of which leads to the desired results. They do not require a lot of space and time to complete. The latter, coupled with patience, is only needed to master these practices. However, all these exercises have contraindications: pregnancy, menstruation, postoperative and postpartum periods (at least 4 months after childbirth), any pain during the practice. If they are available, it is better to postpone the lesson.

Thanks to the exercises "vacuum for the abdomen" there is a good massage of the internal organs, increased blood flow, which helps to remove harmful substances from the body. There is a general improvement of the abdominal organs, pelvic organs. In addition, these practices stimulate digestion and promote proper bowel function. And, no less pleasant, they strengthen the abdominal muscles, forming the waist.

You need to perform such exercises, including those aimed at losing weight on the abdomen, on an empty stomach - either in the morning or four hours after eating. It is most convenient during the morning shower, which is modern world is almost the only place of solitude. Believe me, you will come out of the bathroom more than cheerful!

1. Vacuum for the abdomen or Maha bandha (big lock)

The large castle includes four small ones: root (or moola bandha), abdominal (uddiyana bandha), throat (jalandhara bandha) and lingual (nabho bandha). This exercise is the basis for the other two, so mastering yoga practices for weight loss should start with it.

Place your feet hip-width apart, bend them slightly at the knees and rest on your hips with your hands (just above the knees). We transfer the weight of the body into the hands, the support should be tangible, and the lower back and abdominal wall should be relaxed. This is the position of the body in which it is easiest to master our magic exercises.

Now you need to dwell on each lock separately. Mula bandha (root) is performed by contracting (pulling in) the muscles of the perineum and keeping them in a static position. Similar to a Kegel exercise, only without dynamics. It is the most important because it is a kind of basis for the next three castles. It is advisable to keep it constantly, then you will not be afraid of organ prolapse at a respectable age, and as a pleasant bonus, the lower abdomen will be tightened.

The throat lock is performed as follows: pull the crown up, along the spine, while directing the chin to the jugular notch and pulling the head back slightly, as if we want to show the second chin. Now try to swallow your saliva. If it did not work out, the exercise was performed correctly. If it works out, you need to stretch the crown more and move your head back, while the chin is directed down. Thanks to this lock, the windpipe is closed, and the pressure from the abdominal cavity does not hit the head during the execution of the abdominal lock.

The language lock is the simplest. We turn the tip of the tongue up and place it on the upper palate behind the teeth. Everything.

Before moving on to mastering the abdominal lock, learn to hold the three previous ones at the same time while holding your breath after exhaling in the above body position.

The abdominal lock or, in fact, the vacuum itself for the abdomen is performed while holding the breath after exhalation and after the three previous locks are closed. Our task is to take a false breath - raising and spreading the ribs as if you are breathing deeply with a full chest. But at the same time we do not let air into the lungs. The relaxed abdominal wall is freely pulled up, without the involvement of muscles, but only due to the vacuum that forms in the abdominal cavity.

The step-by-step exercise "vacuum" looks like this:

1. Exhale, take a deep breath with the stomach and slowly release the air from the lungs. It is important to exhale all the air!

2. Pull your stomach to the spine and up, as if under the ribs, and freeze for 5-10 seconds.

3. Exhale, relax your stomach, take a few free breaths, then release the air from the lungs again. Repeat 5 times.

Someone needs a long time to master this exercise, someone succeeds the first time. The main thing is that you are already on the right track.

2. Vacuum for the abdomen - an advanced version, or Agnisara-dhauti ("flapping" belly)

As stated earlier, this exercise builds on the previous one. We make a simple vacuum, and then, continuing to hold our breath, lower and again tighten the abdominal wall.

That is, one more step will be added to the previous instruction: after several free inhalations-exhalations, release the lungs from the air again and draw in your stomach as much as possible. Pulling in, try to tighten your abdominal muscles, and then push your stomach up without inhaling.

During this practice, warmth comes from inside the body, do not be alarmed, it means that you are doing everything right. Between approaches to practice, straighten up, relax the whole body, observe the sensations with closed eyes. Then we start over. The number of approaches is not limited, focus on own feelings... But if you want the fastest possible result, the more the better.

The most powerful of these practices. An excellent exercise not only for the abdomen, but also for the sides. At first it seems that it is completely impossible to master it. But as the experience of most practitioners and my own shows, this is not the case. You can master nauli (abdominal vacuum with a wave) within two weeks if you devote 20 minutes a day to practice. Checked! The main thing is not to stop in the middle of the way, when it seems that you are a real mediocrity, and you are not given. Given to everyone who wants, there is nothing complicated.

So, we take our starting position, perform a large lock, and then push the rectus abdominis muscles forward. We put forward, not strain. A tourniquet is formed. Then we transfer the weight of the body to the left hand - the tourniquet moves to the left, we transfer it to the right hand - the tourniquet will be on the right. The practice can be performed statically, but most often the wave is moved along the stomach, in fact, simply by transferring the weight of the body from one hand to the other. The hardest part of the exercise is to learn how to highlight those very rectus abdominal muscles that need to be extended. To do this, it is useful to put a small mirror in front of you to see what happens.

One more contraindication is added important rule- you should always finish the practice on the left side - in the direction of the intestines, in order to stimulate the elimination of waste that is unnecessary to the body.

When you get to mastering nauli, it will be enough to perform this exercise for the abdomen and sides 100-200 times in each direction per day, and the result will not be long in coming. The principle also works here - the more the better. And you can start small.