There are some overweight people and most of them want to have a good figure and excellent health. Respiratory gymnastics is a way to lose weight without much time and effort.
Miracles do not happen: to make those extra pounds go away it is necessary to burn the calories that come from food, and process them both with physical exercises to lose weight and with various cosmetic procedures: taking baths with essential oils or making effective compresses with various components, chili, clay, chocolate. Breathing exercises for weight loss are much easier than running or strength training. It can be done by both healthy people and people who have some diseases. Before starting to perform certain complexes, you should consult with your doctor. Exercise is contraindicated or used under medical supervision:
- with spinal injuries;
- bleeding;
- diseases of the cardiovascular and pulmonary systems;
- during pregnancy and while breastfeeding.
Active breathing effect
Oxygen plays an important role in the metabolic processes of a healthy person: it participates in the oxidation of various compounds, which ensures the production of energy. Over the years, the amount of oxygen in the atmosphere is slowly decreasing due to environmental pollution and climate change. People's lifestyles change, they move less, breathing becomes shallow and frequent. Due to these factors, the amount of oxygen in the blood of a modern person is reduced. Corollary:
- increased fatigue;
- decrease in the speed of metabolic processes;
- shortness of breath and palpitations during exercise;
- reduced immunity.
Do a little test: take a clock that shows the seconds, exhale and measure the time you can hold your breath for. Now take some quick, deep breaths. Be careful not to feel dizzy. Exhale again, hold your breath and measure the time before inhaling. After active breathing, the result is 2 and sometimes 3-4 times more. This shows that deep breathing rapidly oxygenates the blood. Breathing exercises for weight loss are complex:
- improve metabolism - food is digested better, fat does not settle, adipose tissue is broken down faster;
- increase energy production;
- strengthen the immune system;
- improve mood and sleep.
Thousands of people around the world have already got rid of excess fat through breathing exercises. The effect of its application will become noticeable in 1-2 weeks. This is the minimum period. If you practice for a long time, for a year or more, the diseases also disappear.
Types of breathing exercises for weight loss
Popular complexes of respiratory gymnastics:
- flexion of the body;
- oxycase;
- qigong (jiangfei);
- pranayama.
Performing breathing exercises for weight loss takes 2-3-15 minutes a day. While the exercises are unfamiliar, the time will be spent more, up to 40-60 minutes. The main thing is to inhale and exhale correctly. The effectiveness of the exercise depends on the technique.
Bodyflex
Bodyflex breathing exercises for weight loss were developed by Childers Greer. After the birth of three children, the size of the clothes instead of 44 became 56. At 53 she was able to find her beautiful figure again. Childers was engaged in breathing exercises, conducted by a girl, and the lessons lasted 40-60 minutes. I had to come up with a set of exercises that do not take a lot of time (and mothers don't have it) and will help lose weight at any age.
The basis is aerobic respiration:
- calm exhalation through the mouth;
- a sharp breath through the nose (as completely as possible, filling both the chest and abdomen);
- a strong exhalation through the mouth, using the diaphragm, that is, from the bottom up;
- holding the breath and retracting the abdomen.
As you exhale, you need to assume a static pose and hold it for several seconds. Fat is actively burned in the area of muscle tension. Tension is achieved by stretching or forcing with force. The abdomen is retracted as much as possible. Roll under the ribs only. Such an unusual "massage" after a while will reduce the size of the stomach. The bottom line is that saturation is faster.
It is not difficult to master gradual breathing, and the complex of breathing exercises is compiled taking into account individual characteristics. They must be performed on an empty stomach, otherwise all oxygen will be spent on digesting food and not on burning fat.
Any position where you hold your breath can be assumed, even if it is not in the standard bodyflex set. If the area where there is excess fatty tissue is tight, exercise is suitable. What is described as a whole is not necessarily suitable for everyone. Some positions will be unpleasant or uncomfortable and must be abandoned.
The complex includes 2 exercises to strengthen the muscles of the face and 2 to 5 exercises for the chest belt, waist, hips and legs.
"Lion" and "ugly grimace" train the muscles of the face and chest. Performed 3-5 times. The result of training is that sagging cheeks and double chins disappear.
"Diamond" and "lateral stretch" tighten the muscles of the arms and chest. Run the diamond 3-5 times, stretching 3 in each direction.
Breathing exercises to slim the abdomen are especially helpful for women after pregnancy and childbirth. Until the body has fully recovered, physical activity must be applied carefully. Two to three exercises 1-2 times a day on the abdominal muscles are enough. Light exercises - "dollar" and "cat". So you can do the "abdominal press" and "scissors".
Exercise "dollar" - after holding your breath and drawing the abdomen, put one hand on the back of the head (fold), fold the other and put it on the belt. Bend at the waist so that the pose looks like $, i. e. put your upper body sideways to the side of your hand against your head and hips vice versa. Do this 3 times in each direction. Do the "cat", "scissors" and "abdominal press" 3 times.
For slim thighs and legs: pretzels, hamstrings, rear legs, Seiko and dinghy. Exercises to do 3 times in each direction, with the exception of the popliteal stretch: it is only 3 times.
Respiratory gymnastics of the singer
The complex of breathing exercises according to the methods of the famous singer was originally developed for medicinal purposes, to restore the voice. It happened in the 1930s, but the exercises are still popular. The short high-pitched sighs are done with a compressed chest.
Oxysize
Oxisize breathing exercises are very similar to bending the body. However, there are no sudden inhalations and exhalations, the exercises are gentler, so there are fewer contraindications.
Qigong (jiangfei)
Jiangfei - Chinese way to lose fat. These are 3 breathing qigong exercises. The method is quite meditative. It is necessary not only to breathe correctly, but also to tune in spiritually.
Panayama
They also solve the problem of excess weight with the help of yoga system exercises. Breathing here also helps to focus, direct energy in the right direction and get rid of all that is superfluous.
General rules for performing breathing exercises
In order for breathing exercises for weight loss to give a result, it is necessary:
- do them regularly;
- do not leave classes for a long time;
- maintain a positive and calm attitude;
- provide fresh air during classes, ideally - to perform breathing exercises for weight loss in nature.
If you follow all the rules, your health will improve and the extra pounds will disappear! In addition to gymnastics, indulge in aromatherapy sessions and enjoy life in all its forms!
Many people dream of becoming slim and fit. Don't dream, act now! Try, breathe, learn different techniques, read reviews on breathing exercises and get rid of excess fat. A good figure will be everyone's reward!