RU2604391C1 - Method of performing respiratory exercises - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention relates to medicine, therapeutic exercises, can be used for figure correction, health improvement in diseases of respiratory organs, locomotor system, female reproductive system. Initial position is taken, which is followed by seven stages of exercises, including respiratory and physical exercises. At first stage perineal muscles are compressed and, smoothly pulling stomach to spine inwards and under ribs, breath-out is performed through mouth. At second stage long breath-in is made, stomach is inflated. At third stage sharp exhalation is made to the end with sound "pah", simultaneously blowing off stomach. At fourth stage breath is taken no more than for six counts, compressing perineal muscles and pulling up stomach under ribs, performing at retracted stomach and taken breath physical exercises for body areas, requiring correction. At fifth stage abdominal muscles are relaxed, air is inhaled through nose, inflating stomach. At sixth stage breath-out is made as at first stage, breath-in as at second stage, while performing sixth stage physical exercises at this stage for body areas, requiring correction. At seventh stage third, fourth and fifth stages are repeated, then whole complex of exercises is repeated.

EFFECT: method provides intensified blood circulation, including small pelvis, increased efficiency of respiratory exercises and reduced fat content in body respectively, correction of problem areas, also in underbelly, back muscles strengthening, improvement of female reproductive system.

6 cl, 3 ex

Description

The invention relates to medicine, in particular to therapeutic exercises, and can be used to correct the figure. Also therapeutic gymnastics can be used to improve the health of diseases of the respiratory tract, musculoskeletal system, female reproductive system.

An integral part of modern society’s living conditions is the automation of ongoing processes, the mechanization of labor, and the improvement of comfort, which is accompanied by constant work in a sitting position and generally leads to a more passive lifestyle and leisure activities. Due to the limited mobility, the presence of stresses, the intensity of the biological processes in the human body changes: the metabolism slows down, the tone of the nervous system, respiratory system and other body systems decreases, which negatively affects the work of all internal organs and, in particular, leads to the presence of overweight.

To reduce body fat, various techniques can be applied, including diets, walks, therapeutic exercises, Charcot's shower (for example, http://www.acterples.ru/2012-10-04-18-28-14.html).

Recently, however, weight reduction techniques based on performing breathing exercises, including phasing in exercises on the inhale and exhale (for example, RU 2271235, 03/10/2006, RU 2290910, 01/10/2007), have become widespread. These methods are especially suitable for people who are not recommended for active physical activity.

Throughout life, a person’s breathing changes and becomes superficial: 90 percent of men and women begin to take shallow breaths, which contributes to the accumulation of non-oxidized fat cells. The basis of all breathing techniques is to saturate the body with oxygen, which is necessary in sufficient quantities to burn body fat.

The effectiveness of breathing techniques has been proven by the examples of many people who have lost weight, improved their health and appearance (for example, http://strelnikova.ru/rezultaty-klinicheskih).

One of the components of well-known respiratory gymnastics is the presence of a breath holding stage, which creates hypoxia, which is necessary for further oxygen saturation of the blood, which is sent to the problem areas with the aim of burning body fat. However, it is necessary to carefully approach this stage in relation to people who may suffer from hypertension or respiratory diseases.

In addition, it should be noted that the known methods do not provide for the correction of such a problem area as the lower abdomen. This problem is relevant especially for women after childbirth, including after cesarean section, in the menopause.

A known method of performing breathing exercises (RU 2006124230, 01/20/2008), according to which the exercises are performed in three stages: at the first stage, they make a full aggressive breath through the nose, at the second stage they make a sharp diaphragm exhale with the sound “groin”, at the third stage produce the maximum deep retraction of the abdomen under the ribs and hold their breath for 7-12 seconds.

The disadvantage of this method is the aggressive and abrupt execution of inhalations and exhalations, which can affect blood pressure spikes, problems with the respiratory system. With this methodology, problem areas, including the lower abdomen, remain unused. A short cycle of performing all exercises and a short period of time between breath holdings in two consecutive cycles do not provide a uniform and full-fledged oxygen delivery to problem areas, which leads to insufficient gymnastics performance. Pulling the abdomen under the ribs in an upright position can lead to discomfort and pain in the gastrointestinal tract.

There is a method of performing respiratory gymnastics (RU 2190991, 10.20.2002), which consists in the fact that with each cycle of gymnastics, air is initially taken into the lungs, the accumulated air is actively and uniformly blown out through the mouth, then quickly through the nose and stomach again gain air into the lungs, which then also quickly exhale through the mouth with the sound of “groin”, while holding your breath for the maximum possible time while relaxing the muscles of the abdominal muscles and muscle tension of that part of the body, the mass reduction of which must be carried out b.

An increase in the period of time for performing one cycle of exercises, the uniformity of their implementation, as well as the tension of the muscles of the body for reduction during breath holding, increase the tone of the body and its systems and reduce weight in problem areas. However, the implementation of breath holding for the maximum possible time can lead to an increase in blood pressure and provoke the development of hypertension in people suffering from this disease at an early stage. After maximum breath holding, it is difficult to take a uniform breath at the beginning of a new exercise cycle. Maximum breath holding also causes an imbalance in the content of oxygen and carbon dioxide in the blood, which leads to a decrease in the efficiency of burning fat cells, as well as the formation of hypoxia of internal organs and tissues. This skill requires some training, which at first contributes to the generally insufficient effectiveness of the given set of exercises.

A known method of performing respiratory gymnastics (RU 2514320, 04/27/2014), adopted as the closest solution to the claimed method, which consists in the fact that respiratory gymnastics includes five stages: at the first stage, the mouth is exhaled in the initial position, at the second stage they inhale with their noses, at the third stage they exit the groin until the end, at the fourth stage they hold their breath and draw their belly under the ribs, at the fifth stage they inhale in a relaxed state in the initial position, while the exercises in the first, second, third the fifth stage is performed while standing in an upright position, in the second stage, the nose is inhaled simultaneously with the nose while the fourth stage is tilted to parallel to the floor.

According to this method, exhalation at the first stage occurs due to a decrease in the volume of the chest, which allows only partially to provide ventilation of the lungs, while there is no additional load on the abdominal muscles, that is, exhalation at the first stage is not complete. Inhalation by the nose in the second stage according to the specified method with a poorly developed diaphragm and low life support of the human lungs out of habit is partial. In this case, it will take some time to develop the skill of performing a full breath. Tilting at the fourth stage to parallel to the floor and pulling the abdomen under the ribs can cause discomfort in the lumbosacral spine. As a result, the considered method is not sufficiently effective due to the difficulty of performing the steps and the possible presence of certain uncomfortable sensations. In addition, this method does not allow to pay attention to such a problem area as the lower abdomen, from the point of view of ensuring the health of the female reproductive system, limited only to the process of losing weight.

The objective of the invention is to reduce the proportion of adipose tissue in the body, correcting problem areas, including the lower abdomen, strengthening back muscles, improving the condition of the female reproductive system.

The technical result is an increase in blood circulation, including pelvic organs, an increase in the effectiveness of exercises when performing breathing exercises.

The technical result is achieved by the method of performing respiratory gymnastics, namely, that they assume the starting position, then perform the seven stages of gymnastics, including breathing and physical exercises, and in the first stage compress the muscles of the perineum and, gently pulling the stomach to the spine inside and under the ribs, exhale through the mouth, in the second stage, they draw a long breath and inflate the stomach, in the third stage they exhale sharply to the end with the sound “groin”, while blowing the stomach, in the fourth stage they hold their breath no more than six counts, compress the muscles of the perineum and pull the abdomen under the ribs, performing physical exercises for parts of the body that require correction when the abdomen is retracted and holding the breath, at the fifth stage, relax the abdominal muscles, breathe air through the nose, while inflating the stomach, relax the perineal muscles , at the sixth stage, exhale, as at the first stage, inhale, as at the second stage, performing physical exercises for body parts requiring correction at this sixth stage, at the seventh stage, repeat the third, fourth and fifth of stages, then the whole gymnastics complex is repeated from the beginning.

The presence of the sixth stage, which is a combination of the first and second stages with the implementation of physical exercises, the presence of the seventh stage, which is a combination of the third, fourth and fifth stages, the work of the muscles of the perineum in order to stimulate the muscles of the lower press contribute to the full deep ventilation of the lungs, increase blood circulation, maximize saturation the body with oxygen to burn body fat, and also improve the condition of the female reproductive system, which ultimately contributes to a more effective in the implementation of gymnastics as a whole.

Whenever possible, it is necessary to try to perform diaphragmatic inhalations-exhalations with an immovable back and chest, which contributes to additional full ventilation of the lungs.

At the sixth stage, exhalation, as in the first stage, and inhalation, as in the second stage, with performing physical exercises for body parts requiring correction at this sixth stage, can be performed from one to five times. The number of repetitions of exhalations-inspirations and the physical exercises performed at the same time are determined individually depending on the state of the respiratory, cardiovascular and other body systems. The number of repetitions and exercises selected by the trainer makes it possible to increase the efficiency of the entire gymnastics complex for each individual person.

Breathing exercises can be performed, for example, as follows.

In the initial position, the back is left standing straight, they make a circular motion with the shoulders back, while the shoulder blades are trying to connect, the legs are shoulder-width apart and slightly bent at the knees, palms are freely positioned slightly above the knees, the gaze is fixed directly in front of you.

It is also possible the initial position lying on your back, in which the legs are bent at the hip and knee joints, the feet are left on the floor parallel to each other, hands are placed along the body. Legs in the initial position lying on their backs can also be straight.

The indicated initial positions provide the maximum free movement of the diaphragm, and also help to eliminate excessive stress on the spine and knee joints.

In addition, it is possible starting position sitting and other options.

Next, they begin to perform breathing and physical exercises, and when breathing exercises using the diaphragm, they try to leave their back and chest as stationary as possible.

At the first stage, the mouth is opened so that air can freely escape through it, the lips are folded with a tube, squeezing the crotch and, gently pulling the stomach to the spine inward and towards the ribs, exhale through the mouth. In the case of an initial standing position, the stomach is smoothly pulled inward and upward under the ribs to the spine. Contraction of the perineal muscles at the first stage stimulates the contraction (work) of the abdominal muscles of the lower segment, as a rule, remaining without load and often in a state of hypotension. This stimulation of the muscles of the pelvic floor (perineum) will improve ovarian function, normalize the peristalsis of the fallopian tubes, normalize the monthly cycle, reduce pain during its course, and stimulate female reproductive function. The diaphragm displaces the air from the lower, then the middle and upper lobes of the lungs, as a result of which there is a full deep ventilation of the lungs, which helps to prevent diseases of the respiratory tract. The smooth pulling of the abdomen to the spine inside and under the ribs (towards the ribs) at the first stage provides a physiologically correct trajectory of the diaphragm and the full implementation of an effective diaphragmatic exhalation, which ultimately allows you to prepare the body for a subsequent inhalation.

At the beginning of the second stage, they close their mouth without opening it, lower their heads down and, gently lifting it up, take a slow, long, full-fledged breath with their nose, inflate their stomach and fill their lungs. At the second stage, it is important to ensure that the chest and shoulders do not move, and the head does not tilt back when lifting. With such a performance of the second stage, prolongation of inspiration occurs, especially during the initial study of the technique, with a poorly developed diaphragm and low vital support for the lungs, which ensures the implementation of an effective full-fledged inspiration and prepares the body for the next stage.

When the lungs are full and there is a feeling that there is no longer an opportunity to breathe in, they begin the third stage. With a slightly elevated position of the head, they tighten their lips and bite them, open their mouth as much as possible and exhale sharply to the end with the sound “groin” even after the sound has disappeared, while blowing off the stomach. They try to perform exhalation as long as possible. This stage is preparatory for the fourth stage and allows to avoid discomfort in the gastrointestinal tract as much as possible during its implementation.

At the fourth stage, they close their mouths, hold their breath for no more than six counts, while compressing the muscles of the perineum and pulling the stomach under the ribs. When the abdomen is retracted and the breath is held at this stage, physical exercises are performed for body parts that require correction. If the initial standing position was taken, then in this case, close the mouth, hold your breath for no more than six counts, while slightly tilting down, contracting the perineal muscles and pulling the abdomen from below upwards under the ribs, then returning to the vertical position keep the stomach inverted. Then, with the abdomen retracted and breath held, at this stage, as in the general case, physical exercises are performed for body parts that require correction. Holding the breath in the fourth stage by no more than six counts eliminates the risk of jumps in blood pressure and the development of hypertension in people suffering from this disease at the initial stage, while creating a regime of minimal artificial hypoxia in the amount necessary for subsequent oxygen saturation of the body.

At the fifth stage, they relax the abdominal muscles, inhale air through the nose, while blowing the stomach. Inhalation at the fifth stage through the nose does not overload the cardiovascular system, helps to saturate the body with oxygen. In this case, the relaxation of the abdomen in the fifth stage avoids discomfort in the gastrointestinal tract. The muscles of the perineum relax after inhaling.

At the sixth stage, exhale as in the first stage, inhale, as in the second stage, repeat the specified exhale-inhalation from one to five times, while at this sixth stage perform physical exercises for problem areas, then repeat the entire gymnastics complex from the beginning. The introduction of the sixth stage, which can be represented as diaphragmatic airways, allows you to fully enrich the body with oxygen and deliver it to the places of accumulation of adipose tissue. Successive exhalation-inspirations, as in the first and second stages, respectively, after creating the conditions for the artificial hypoxia regimen in the fourth stage and inspiration in the fifth stage, allow prolonging the oxygen supply to the problem areas and, in general, enriching all organs and tissues with it. Performing physical exercises at the specified sixth stage allows you to additionally increase blood flow to problem areas for burning fat cells.

At the seventh stage, the third, fourth and fifth stages are repeated. The introduction of the seventh stage after performing diaphragmatic breathing allows you to organize an additional load and exercise the body systems with oxygen, which helps increase stamina and overall body tone, and also allows you to quickly adapt to the complex of respiratory gymnastics.

After completing the seven stages of the first cycle of breathing exercises begin to perform a new cycle of exercises.

The first and second stages at the beginning of respiratory gymnastics are preparatory stages that contribute to the development of the diaphragm, primary ventilation of the lungs, adapt and prepare the body for the subsequent deep exhalation of the “groin” with a delay in breathing and subsequent diaphragmatic inhalation. The repetition of the first and second stages with a diaphragmatic breathing with physical exercises contributes to the full delivery of oxygen to the areas of accumulation of adipose tissue during all gymnastics exercises, which increases the effectiveness of the training. Also, when performing the diaphragmatic breathing, the necessary rhythm of performing gymnastics is restored, which may be disturbed by a defective breath at the fifth stage of gymnastics, which allows you to tune in to a new cycle of exercises and ultimately increases the effectiveness of gymnastics and provides, including, a comfortable psycho-emotional state.

The third, fourth and fifth stages at the beginning of breathing exercises are aimed at creating a regime of artificial hypoxia, the subsequent influx of excess oxygen into the blood and transferring it to fatty tissues in order to burn fat cells. Repeating these steps at the seventh stage of breathing exercises can increase the efficiency of oxygen delivery to problem areas after performing diaphragmatic breathing, create more difficult conditions for doing exercises, which is useful when getting used to the complex of breathing exercises and muscle addiction to exercises, and also avoids the plateau stage, which may occur 4-12 weeks after the start of classes.

The effectiveness of breathing exercises is confirmed by the following data.

Example 1

Example 2

Example 3

Thus, when applying this method of performing respiratory gymnastics, blood circulation increases, including of the pelvic organs, problem areas are corrected, the state of the female reproductive system improves and, in general, the effectiveness of performing respiratory gymnastics is increased by a factor of 1.5-2.

Claims (6)

1. The method of performing respiratory gymnastics, which is that they take the starting position, then perform the seven stages of gymnastics, including breathing and physical exercises, and in the first stage compress the muscles of the perineum and, gently pulling the stomach to the spine inside and under the ribs, exhale through mouth, in the second stage they take a long breath and inflate the stomach, in the third stage they exhale sharply to the end with the sound “groin”, while blowing the stomach, in the fourth stage they hold their breath for no more than six counts, tighten the muscles the inferiority and pull the abdomen under the ribs, performing physical exercises for parts of the body that require correction when the abdomen is retracted and breathing is held, at the fifth stage they relax the abdominal muscles, breathe air through the nose, while inflating the stomach, at the sixth stage, exhale, as at the first stage , inhale, as in the second stage, performing physical exercises for body parts requiring correction at this sixth stage, at the seventh stage repeat the third, fourth and fifth stages, then the whole gymnastics complex is repeated from the beginning. 2. The method according to p. 1, which consists in taking the starting position in which the back is left straight, making a circular motion with the shoulders back, connecting the shoulder blades, putting the feet shoulder width apart and slightly bending, palms freely positioned just above the knees, look rush straight ahead. 3. The method according to p. 2, which consists in the fact that at the first stage compress the muscles of the perineum and, gently pulling the stomach to the spine inward and upward under the ribs, perform exhalation through the mouth. 4. The method according to p. 2, which consists in the fact that in the fourth stage they hold their breath for no more than six counts, lean slightly down and, compressing the muscles of the perineum, pull the stomach up from below under the ribs, then return to a vertical position, keep the stomach pulled in performing physical exercises for parts of the body that require correction when the stomach is retracted and breath is held. 5. The method according to p. 1, which is that they assume the initial position lying on their backs, in which the legs are bent at the hip and knee joints, the feet are left on the floor parallel to each other, hands are laid along the body. 6. The method according to p. 1, which consists in the fact that at the sixth stage, exhale-inhale with performing physical exercises at this stage for body parts requiring correction, is repeated from one to five times.