Scientists have proved the huge role of physical exercises in improving blood supply to the brain and preventing mental overwork. Based on them,
Special sets of physical exercises for representatives of various professions. Starting from "physically active" professions, finishing with workers of intellectual work. The advice of scientists will help you learn how to quickly remove fatigue and quickly gain strength.
A special place in these complexes belongs to the exercises of the visual and vestibular sensory organs. Optimum performance of these sensory organs is necessary not only for successful educational activity, but also for any other associated with great emotional stress. What exercises help to relieve fatigue and gain strength after a long mental work? For rest and training of the vestibular organ of the senses, you can use the following exercises:
1) slow turns of the head (7 - 10 turns to the right and left);
2) 7 - 10 head inclined forward and backward;
3) slow rotation of the head to the right and left;
4) circular movement of the trunk around the vertical axis;
5) circling, as in a waltz.
Each type of movement is carried out within one minute. Then a pause for five seconds followed by the next movement. At first, the rate of movement is slow (one movement for 2 seconds). Then their pace gradually increases to two movements per second.
If you read for a long time, write and feel that your eyes are tired (sometimes they start to water), arrange a ten-minute break. To remove tired eyes help such exercises:
1) Close your eyes tightly for 3 seconds, then open for the same time (repeat 5 - 7 times);
2) perform several slow conjugate eye movements in a circle to one side or the other (5 to 7 times);
3) look far into the horizon, then slowly look at the tip of the nose (5 - 7 times);
4) make several turns of eyeballs to the right and left (5 - 7 times), and also up and down (5 - 7 times);
5) massage the eyes with three fingers of each hand. To do this, it is easy to press your fingers on the upper eyelid of each eye, after 1 to 2 seconds, remove your fingers from the eyelids. And then again it's easy to press. Exercise should be performed within 30 seconds, with no painful sensations. It is necessary to press the eyes with varying frequency, and do not delay breathing.
6) sitting, close the eyelids, massage them with light circular finger movements for one minute;
7) with closed eyelids, raise your eyes up, down, turn to the right, then - to the left;
8) intensively blink for 1 to 2 minutes.
Some of these exercises can be performed and during short breaks in the process of studying or working at the computer.
It should be noted that mental work is often associated with the need to sit for a long time in a stationary position. And this leads to tension of the muscles of the back, occiput, and ultimately to an increase in emotional tension. To prevent hypodynamia and relieve emotional stress, we recommend several exercises related to periodic tension and relaxation of muscles:
1) Sit down, straighten the body, take your shoulders back and down. Then tighten the muscles of the back and remove the scapula together. Stay in this position, mentally counting to ten, then slowly relax the muscles. Breathing is arbitrary;
2) sit, exhale, contracting the abdominal muscles and drawing the abdominal wall inward. Stay in this position for 5 to 7 seconds, then slowly inhale, pushing the abdominal wall forward. Exercise it is desirable to repeat 7 - 10 times;
3) sit down, greatly reduce the gluteal muscles and at the expense of it, as if slightly up. Hold the pose for 7 to 10 seconds, and then slowly relax. Breathing is free. Repeat this exercise 5 - 7 times;
4) Sit down, straighten your legs and tighten them strongly, without taking them off the floor. Remain in this position 7 - 10 seconds. Then slowly relax (breath free);
5) the following exercise is performed in the standing or sitting position. At the expense of times - take a deep breath, hands raise upwards, fingers straighten, stretch. At the expense of two - strain the muscles of the whole body, hold the breath for a few seconds. For three - four - five - six relax the muscles, sit low, head freely lowered to the chest, completely exhaling air. When completing this exercise, take a few breaths and prolonged quiet exhalations;
6) the exercise is performed in the sitting position (breathing is arbitrary). Tighten your hands, kneeling and then lowering down, relax them;
7) calm rhythmic, clear movements in the standing or sitting position: once - lift the shoulders. Two - take your shoulders back, bring the shoulder blades (while doing a breath). Three - four - put your shoulders down, put your head on your chest. We make a long exhalation;
8) one more exercise. On account of the times, the hands are relaxed and raised to the clavicles. Elbows at the same time are lowered down, and the body is slightly retracted (inhaling). For two or three - hands fall freely, go back, and then by inertia forward (exhalation);
9) calmly step from foot to foot and simultaneously rhythmically tilt the body from side to side;
10) relax as much as possible. Once - take a deep breath, strain the muscles of the body. At the expense of two to ten, delay muscle tension and breathing. At the expense of eleven we breathe out. Maximize your muscles. To do this, take a few deep breaths and breaths, establish a calm breathing, relax your muscles even more.
These exercises are advisable to perform after stress, as well as to quickly remove fatigue and a quick set of forces.
Many people who do not get involved in sports do not move much, which adversely affects their health and working capacity. It is useful for them to learn the physical exercises that contribute to the improvement of well-being and working capacity. Including intellectual. Here are some of these exercises:
1) pulling on any convenient "crossbar" (10-12 times);
2) alternating jogging with walking. In a limited area, you can run with walking on the spot. The duration of the exercise is at least 3 minutes;
3) exercises for the hands and the shoulder (performed standing). The starting position is legs apart, hands on the waist. One turn to the right, hands to the sides; two - three - a springing inclination forward to the right leg; four - to return to the starting position. Exercises are repeated 3 to 4 times;
4) an exercise for the lateral muscles of the trunk. The starting position is legs apart, hands on the waist. We make sharp slopes to the left and to the right with a sharp stop in the initial position. Slopes can be accompanied by a vigorous exhalation;
5) exercise for abdominal muscles. Deep breathing involving the diaphragm, abdominal muscles and chest; retraction and tension of the muscles of the abdominal cavity. Exercise is combined with intense exhalation during the retraction of the abdomen or with a delay in breathing. Repeat exercise 8 - 10 times;
6) exercise for the muscles of the back. We make a tilt forward, then bend back. Exercise can be performed with a delay of breathing 10 - 12 times;
7) hand movements (8-10 times to the left and right);
8) sweeping movements of the legs (8-10 times forward and backward);
9) squats (performed with a delay of breathing 8 - 10 times);
10) running in place, alternating with walking. Breathing is arbitrary, the duration of the exercise is 2 minutes.
In some cases, so-called reflex-stimulating methods can be used to activate mental activity. They in well relieve fatigue and increase mental efficiency. For example, "sucking" a lemon, wiping the face and neck with cold water, self-massage of the head. Movement during self-massage of the head is performed radially from the crown in the direction of hair growth. Start self-massage stroking, then proceed to rubbing and patting, then finish again stroking. It is carried out by pads of fingers and a palm on a surface of a skin. The movements are continuous. When rubbing the movements are the same as when stroking, but the force of pressing the skin increases. Slapping is done with a half-bent palm, an edge of a hand or with pads of fingers.
The productivity of mental work depends to a large extent on the knowledge of the biological rhythms of your body, on the ability to build work, taking into account the changes in these rhythms during the day. And who as not you better know your biorhythms. The exercises are simple and do not require special equipment. Also for their implementation, it is not necessary to be a trained athlete. They are simply useful to remember for rapid removal of fatigue and a quick set of forces.