The beautiful half of humanity is constantlyis fighting an unequal battle with excess weight. This is understandable. After all, every woman wants to be slim, light, beautiful and catch admiring glances. Now, in the arsenal of women who are losing weight, there is another powerful weapon for fighting those hated kilograms - Strelnikova's breathing exercises. How can this technique help in the fight against excess weight? Let's figure it out. The author of this system is Alexandra Nikolaevna Strelnikova - a professional singer and vocal teacher. However, the first exercises of the complex were developed by her mother back in the distant 40s of the last century. Subsequently, it was this gymnastics that helped A.N. Strelnikova to restore her lost voice and cope with a serious illness. Initially, the gymnastics was intended to solve problems associated with the respiratory system. Experts note that Strelnikova's gymnastics helps to successfully fight asthma, chronic sinusitis, bronchitis and many other diseases. At some point, people practicing the Strelnikova method began to notice that with regular exercise, extra pounds go away, volumes decrease and appetite normalizes. Since then, it has also been used for weight loss. Why is Strelnikova's respiratory system so good for fighting extra pounds? The fact is that the gymnastics developed by A.N. Strelnikova help speed up metabolism. With short and sharp breaths, the air reaches the maximum depth of the lungs. Thanks to this breathing, the body consumes significantly more oxygen. As a result, fat cells begin to actively burn and the weight loss process begins. A clear illustration of the fact that this method really works was Alexandra Nikolaevna Strelnikova herself. Even when she was over seventy, she wore size 46 clothing, did not follow any diets and was absolutely healthy.
Fundamental rules
In order to achieve the effect of classes using the methodStrelnikova was the maximum, it is necessary to observe several important rules. Do not spare time and be sure to study them before proceeding directly to the exercises.
- The most important thing in breathing exercisesStrelnikova for losing weight is a breath. It should be sharp, short and noisy, like cotton. Imagine that you are not just breathing, but sniffing the air or sniffing your nose.
- Do not focus your attention on the exhalation. It should be as natural and inconspicuous as possible. Exhale after each inhalation. When exhaling, do not hold your breath, but do not push the air with force.
- In the process of performing breathing exercises for weight loss, observe the pace of the drill step. All movements should be performed on inhalation.
- Basic gymnastics Strelnikova consists offour approaches with eight breaths each. Between the approaches spend 3-5 seconds on rest. Gradually increase the number of approaches and the number of breaths in the approach. Do not forget that the number of breaths should be a multiple of eight, and the number of approaches - four.
Basic Exercises
Once you have learned and memorized the basicsrules, you can move on to the gymnastics itself. Breathing exercises for weight loss include a number of simple but effective exercises. Performing them regularly, you can achieve amazing results and surprise everyone around you with your slim figure. So, let's get started.
- "Palms".Standing straight, bend your arms at the elbows - as if you are showing your palms to an invisible viewer. As you inhale, clench your palms into fists, making grabbing movements. Take eight sharp breaths, then rest for 3-5 seconds. Do four approaches. Make sure that your shoulders do not participate in breathing. It is better to practice in front of a mirror first.
- «Pogonchiki». Place your hands at the level of the belt and squeeze them into fists. On inspiration, push your hands down and push your fists apart. Shoulders during breathing should be strained, but not raised. The number of respiratory movements and approaches is the same as in the first exercise
- "Pump".To perform the following exercise, place your feet slightly narrower than shoulder width. Bend your body slightly forward - so that your hands are slightly above your knees. As you inhale, bend down. Your back should be round. Straighten up as you exhale. Imagine that you are inflating a ball with a pump. Do not bend too low or too sharply. The bends should be slightly noticeable.
- "Cat". Exercises "Cat" very well uses the side muscles of the press, which is very important for weight loss. Stand up straight, put your feet already shoulder widths. On inhalation, slightly squatting, turn to the side. At the same time hands must make grabbing movements. On exhalation return to the starting position. Then, take a breath and turn to the other side. Squats should be light, springy. Turn the head together with the body to the right and left, do not tear off the legs from the floor.
- "Hug the shoulders."To perform the following breathing exercise, raise your arms to chin level. Bend your elbows and spread them apart. During a short, sharp inhalation, hug your shoulders. Do not cross your arms - they should be one above the other. You also cannot change the position of your arms. It is not important which hand is on top and which is on the bottom. As you exhale, spread your arms, but not too wide. The movements should be light and natural.
- "The big pendulum." This breathing exercise for weight loss combines into a complex "Hug the shoulders" and "Pump". Stand straight, feet shoulder-width apart. At the first inspiration, lean forward slightly, clasping your hands in fists - as in the exercise "Pump". With the next inhalation, straighten up and put your arms around your shoulders. Alternate exercises with each breath. And again, complete 4 sets of 8 breaths each. Rest between the approaches can be a maximum of five seconds. Do not forget that you should not bend too deeply down or vice versa.
Once you have mastered the basic breathing exercises well, you can move on to a more complex set. You should introduce "advanced" exercises gradually, adding one each day.
Helpful Tips
Breathing exercises will bring more effect for weight loss if you follow some tips.
- Do exercises recommended in the fresh air at a temperature of not less than 3 degrees. In winter, do gymnastics in a well-ventilated room.
- Perform exercises better twice a day - in the morning on an empty stomach and in the evening, a couple of hours before bedtime.
- Be sure to combine gymnastics with sports. Especially well breathing exercises Strelnikova combined with kardionagruzkami - running, walking and bike training.
- After a month of daily training, you can increase the number of breaths to 16, and then to 32 in one approach. But do not forget to rest in between the approaches for 3-5 seconds.
Advantages and disadvantages
Proponents of this method claim thatStrelnikova's respiratory system for weight loss has no contraindications - you can do it at any age. Moreover, even if you are very overweight or have chronic diseases. Then you can simply do many exercises sitting or lying down. Strelnikova's breathing exercises help not only in the difficult task of losing weight. This technique promotes general strengthening of the body and prevention of many diseases. However, before you start exercising, it is still better to consult a doctor. What if this system is contraindicated for you? It is better to make sure in advance that you will not cause any harm to your health. Do not expect that breathing exercises will become a panacea in the process of losing weight and, as if by magic, rid you of extra pounds. Unfortunately, miracles do not happen ... The system will work only if you combine it with proper nutrition and exercise. Then the result will not take long to come. You will definitely succeed! Let's try? We recommend reading:
