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To lose weight or to be treated?
All breathing exercises are divided into breathing exercises and therapeutic breathing. Gymnastics trained sports coaches in their respective sections, and therapeutic breathing - specialists in private medical centers. The difference between them is that the first heal, sposobstvuut weight loss, and the second - cure specific diseases and are officially recommended by doctors.
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Respiratory practicum
We took the most simple and typical of different breathing techniques and exercises. Can test their effect on themselves.
1. Name
2. Technique exercises
3. Description of the training course
4. Who is useful
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Breathing exercises
1.
Chinese breathing
2. Lie on your back, bend your knees at a right angle, feet hold exactly. One hand lay on his chest, another on his stomach. Then start to breathe a little helping hands when inhaling raspravljati chest, pressing lightly with the hand on it, draw the belly. When you exhale, on the contrary, draw the chest and inflate the abdomen. Such movements as would form a wave. Respiratory rate should be close to normal (if during exercise appears slight dizziness, breathing need a bit slow). This exercise is best done every day, can 2 times, morning and evening, 10-15 minutes.
3. The training course consists of 4-6 sessions lasting 1-1 .5 hours, 2-3 times a week. The cost 240-360 UAH. Medical control is not needed.
4. For those who want to relieve stress and calm down.
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1.
Breathing yoga
2. Cleansing exercise. Type the full breath, hold the breath for a few seconds. Fold as if to whistle, not inflating cheeks and force exhale a little air. Then freeze for a second, holding the exhaled air and exhale with the power a little more, until you breathe out all the air. Exhaling, try to say by air (not voice) shouting "ha! ". Do breathing exercises need on an empty stomach (otherwise the food in the stomach will prop up the aperture), preferably in the morning. This exercise is best to do every day, several times. Start with a few minutes practice (40 cycles "inhale-exhale") and gradually increase to 10-15 minutes. Cleansing the lungs occurs on average in a week or two. Then you can repeat as light pollution.
3. Minimum training course consists of 4 lessons 1, 5-2 hours and costs about 180 USD. Medical control is not needed.
4. This exercise clears the lungs. Primarily useful for lecturers, singers, smokers and those who want to make a voice sonorous.
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1.
Breathing Bodyflex
2. Collect lips into a tube and slowly let out all the air without a trace. Fast and aggressive inhale through the nose. Sharply exhale all the air through the mouth, and as low as possible in the diaphragm. Exhaling all the air, close your mouth, hold your breath and make a retraction of the abdomen, 8-10 accounts. Continue to keep it during the whole stage without breathing. Tilt your head, tighten your stomach and lift it up. Imagine how your stomach and other organs in the abdominal region literally zasovyvayut in the ribs. This is called "retraction of the abdomen, and is part of the exercise, making a flat stomach. Then relax and breathe. Release the abdominal muscles. Breathing, you should feel how the air is literally "breaks" in your lungs. This exercise is best to do every day, morning and evening for 15 minutes.
3. Training course with instructor - 7 classes (3 weeks) for 1, 5 hours. The price of such a course - 400 UAH. Medical control is not needed.
4. The technique is good for those who want to lose weight, make a flat stomach, tighten the muscles.
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The healing breath
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1.
The Buteyko breathing
2. Exercise a lot, but all of them are based on several pillars. This is a quiet breath through the nose and breath holding. Training delays - one of the exercises. OK everyone should be able to hold your breath not less than 40 sec.
Take a watch with a stopwatch, exhale the air, close your mouth and pinch his nostrils. Hold your breath, how can. Next time try to hold the breath for a longer period. Start with 2 or 3 attempts.
Another exercise is shallow breathing. Sit down comfortably. Gradually decrease the volume of inhalation and exhalation, bringing it up to "invisible" respiratory or breathing at the level of the nasopharynx. During this breathing will receive the first light enough air, then the average or even strong, confirming that the exercise is performed correctly. To run it you need from 3 to 10 minutes
3. To learn how to breathe on Buteyko, need 3-5 sessions. It is 150-250 USD. The course has an individual length, depending on the progression of the disease, determined by the doctor according to the Buteyko breathing.
4. This technique is good in the first place for those who want to get rid of bronchial asthma, chronic rhinitis and angina.
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1.
Golotropnoe breath
2. Go in sports clothes on the floor on a soft mattress. Facilitator, psychotherapist, help you to enter a state of meditation (as you learn, you can do this myself). First, breathe normally, and then gradually increase the frequency of breathing, make it deeper and more frequent. After about an hour and a half you have a highly tense up all the muscles, and then comes the strong relaxation, during which it happens, "enlightenment," "the vision" (its effect is somewhat similar to the effect of the drug LSD), details of which are discussed and decrypted with the therapist.
3. For treatment to do 2 exercises per week (duration about 1, 5-2 hours. ), just need 4-6 sessions, this costs about 320-480 UAH.
4. Practiced for the treatment of neuroses.
Bodyflex
Source:
Today
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