Do not fall from fatigue after classes in the gym or wear yourself out with diets, because you can just breathe and lose weight. To date, there is not one technique of respiratory gymnastics, used for weight loss. Some methods were developed in the USSR, others were spread from the East.
There is a single principle by which any technique of respiratory gymnastics works: special breathing leads to the fact that oxygen enters the bloodstream faster, it speeds up the metabolism, and, accordingly, fat burning is intensified. Despite the fact that the metabolism is accelerating, the feeling of hunger is not caused by respiratory gymnastics.
For the whole body, respiratory gymnastics is useful for its health-improving effect. Especially it is useful for the lungs. It can be used by untrained and sedentary people, it is not contraindicated even for bedridden patients.
Breathing exercises for weight loss
Any kind of respiratory gymnastics has a number of rules that are mandatory for implementation:
- It is forbidden to strain too much and hold your breath "through strength";
- under no circumstances should you continue to practice if you get dizzy;
- first you need to do those exercises that are done easily.
The most simple (however very effective) breathing exercises for those who want to lose weight include the techniques of "cleansing" and "repeated" breathing.
"Repeated" breathing can be done as follows: for 4 counts of breath, four counts - breath holding, four counts - exhalation. So 10 cycles are done, three times a day.
"Cleansing" breathing differs from the above in that the exhalation must be forced, that is, with effort, thereby strengthening the muscles of the abdomen. It is also done three times a day.
Respiratory gymnastics Jiangfei
Already the very name of this respiratory gimanstva says what it is intended for, from the Chinese language "Jianfei" is translated as "lose fat". Exercises from this complex help to reduce the feeling of hunger, stimulate blood circulation, relieve fatigue and speed up the metabolism in the body.
Most often in this breathing gymnastics for weight loss is a combination of three exercises.
Exercise "Wave" helps to reduce the feeling of hunger. It should be performed before meals, or instead. There are two options for doing this exercise:
- The starting position is sitting on a chair. The legs are put together, the back is straight, the body is relaxed. A very slow breath, at which the chest rises and the stomach is drawn in, then the breath is delayed for a few seconds. Then a slow exhalation, the abdomen is raised, the chest is lowered. One approach includes 60 breaths-exhalations.
- The starting position is lying. Bend the legs in the lap, put the palms on the stomach and chest. Further similar to the first option.
Exercise "Frog" allows you to calm down, improves metabolism and well-being. I.p. - sitting on the chair, legs spread apart in the width of the shoulders, bent at the knees, the fist of the left hand is clasped with the right hand, the elbows are kneeling, the head rests on the fist of the left hand. Calm down and relax. Slow inhale through the nose with simultaneous tension of the abdomen, exhalation - on the contrary. After several times the cycle changes - inhalation, delay, two short exhalations. Exercise is carried out for a quarter of an hour three times a day, after which it is necessary to wash your face with your hands and stretch.
Exercise "Lotus" helps to normalize the metabolism in the body and relieve fatigue. The starting position is similar to that in the previous exercise, or cross-legged in Turkish. Hands are located on the hips, palms up, left on the right. The tip of the tongue should touch the sky just behind the front teeth. First, within five minutes, you need to concentrate on your natural and easy breathing. The second stage - five minutes to breathe in a natural way, trying to relax as much as possible on exhalation. The third stage - ten minutes (or more) to continue breathing naturally, soothing thoughts and thinking only about breathing, trying to calm down as fully as possible. You need to do the exercise several times during the day, for example after "Frog" and before going to bed.