Всем привет! Сегодня мы с Вами выполним самую лучшую гимнастику для женского здоровья. Я подобрала для Вас лучшие упражнения, которые направлены на снятие напряжения в области грудо-брюшной диафрагмы, здоровье мышц тазового дна, подтягивание обвисшей кожи рук, груди и НЕ только.
Дыхательные практики и упражнения для мышц тазового дна помогут убрать низ живота, а упражнения с утяжелителем (в нашем случае это обычная бутылка с водой на 1,5-2 л) приведут в тонус мышцы трицепса, что сделает Ваши руки худыми и помогут подтянуть грудь.
Если Вы совсем недавно начали заниматься своим телом, то данная зарядка ПРОСТО идеальна для Вас. Выполняйте её каждое утро или каждый вечер и результаты не заставят себя долго ждать!
0:00 Гимнастика для женского здоровья 1:18 Занимаем исходное положение 2:21 Дыхательные упражнения 3:23 1-е упражнение 5:53 2-е упражнение 7:40 3-е упражнение 8:22 Другая сторона 9:56 4-е упражнение 12:34 5-е упражнение 14:18 6-е упражнение 15:15 Другая сторона 15:37 7-е упражнение 16:32 8-е упражнение 17:26 Другая сторона 18:04 9-е упражнение 18:24 Усложняем упражнение 19:00 10-е упражнение 20:25 11-е упражнение 21:32 Массируем область грудо-брюшной диафрагмы 23:05 Дыхательное упражнение 24:22 Дополняем упражнение 25:33 12-е упражнение 27:31 13-е упражнение 28:01 Завершаем зарядку 28:34 Рекомендации к выполнению 28:56 Заключение
✅ А кто ещё не смотрел Убираем ВИСЯЧИЙ ЖИВОТ за 10 МИНУТ | ПРОСТЫЕ упражнения для обвисшего живота в домашних условиях Переходите по ссылочке: https://youtu.be/LvaUkjzsAdg
🙍♂️Обо мне: Я Даша Орлова - косметолог, нутрициолог и дипломированный специалист Метавитоники, тренер по гимнастике для лица. Ныне - студент медицинского колледжа.
Сейчас таких много, скажете вы, и будете совершенно правы. Однако я могу предложить вам нечто особенное - исследование вашего тела, как единой системы, где старение - это целая цепочка различных процессов.
Чтобы омолодить лицо и тело недостаточно просто выполнить набор из 20-30 упражнений. Необходимо провести работу на всех уровнях, задействовать все ткани организма и научиться слышать каждую клеточку себя. Человек - это Вселенная. Разобраться в ней сложно, если не жить этим. Поэтому я НЕ предлагаю вам выслушивать скучную теорию. Это моя задача. Вам я даю готовые рецепты, призванные привести вас к здоровью, молодости и красоте. Вы только пользуйтесь, пожалуйста. Практикуйте.
Today we have a bottle and me to show you the most feminine gymnastics.
You are surprised, right? I'm with a bottle and the most feminine gymnastics.
The bottle will serve as an additional weight, so take 1.5-2 liters and we will do today a workout that you can do every morning, every evening,
depending on whether it cheers you up or relaxes you, but decide for yourself.
Which will help us work with the chest, breathe it out, because this is the tightness of the thoracic-abdominal diaphragm,
when our shoulders are curled up, here the zone of the epigastrium, as it were, falls inside, the lower ribs are also wrapped up,
here the tummy sticks out, this is generally not feminine at all.
And at the same time, when we try to straighten up, the ribs stick out like this, we try to squeeze the shoulder blades, this is also not feminine.
It is beautiful and feminine when the thoracic region, which is able to perform its function, the respiratory one in the first place,
and the respiratory muscle, the thoracic-abdominal diaphragm, is also absolutely functional.
In addition, we will work with the muscles of the pelvic floor, which is also relevant for women,
respectively, with the corset, with the muscles of the core, we will tighten the stomach with some of today's practices,
and, among other things, we will work with these hangers, which are formed in the triceps area.
And we begin to sit down in a pose in Turkish.
If it is not comfortable for you to sit like this, then you can put something under your butt, pillows, books, yoga blocks,
it does not matter, some small elevation.
Next, we check that we sit on the saddle, that we put our hands in the bumps and felt that such two bumps rest against the floor.
The back is straight, the top of the head stretches up, and now put your tongue down and try to keep your tongue correct throughout this exercise.
The tips of the tongue rest against the middle of the alveolar reeds, such bumps above the upper teeth,
and two-thirds of the tongue you spread further along the palate.
Many people say, oh, my tongue is so lying, but you try to swallow in this position.
When you swallow, the tongue rests also in the alveolar reeds, and not in the teeth, does not push the upper teeth forward.
In general, we controlled ourselves, pulled the top of the head up, reached the floor with our hands, fingers to the floor,
the head is 45 degrees, a good stretch, and already in this position you will feel such a stateness.
Take a breath and exhale, inhale as you want, as you now imagine a full breath, and exhale with a long, long C sound.
I will ask you to imagine how you hide the lower ribs with this C sound, these ones that often protrude forward, into the pelvis.
That is, you seem to lower the ribs and tuck them into the pelvis, like in a pocket.
Let's try it again, inhale, as if you are blowing a balloon, and another inhale.
And now I will ask you to pay attention to the fact that my camera is mirrored, firstly.
Secondly, feel your right half of the body and the right alveolar reed on which you sit.
And with the sound of this C, you start to push the floor harder with your right alveolar reed.
You tuck the lower ribs, push the floor with the alveolar reed, and then on the inhale, the right hand will start to go to the side,
and we will look a little at the ceiling, but at the same time the alveolar reed will push the floor hard.
So, inhale, let's go, inhale, also the sound of C.
Now, a new inhale, with the exhale you push the floor with your left alveolar reed,
and then the left hand rises, and you feel how the side ribs open like a fan.
So, inhale, and you can look at the ceiling.
And now we are already pushing the floor with two alveolar reeds, on the exhale on which we get up,
and we do this exercise without a break, feeling how the side ribs open.
And another inhale, and exhale.
Perfect.
We leave the leg that lies at the bottom.
We take out the other leg and put it next to it, it turns out a Z-set position.
If it turns out, keep your foot at 90 degrees like this.
And we turn a little to the leg that lies and draws the front edge of the mat.
We try to make it parallel to the edge of the mat, if you work with a mat.
We turn to the side of this leg, and we hug it from both sides.
Now imagine that we stretch the floor with our hands, the base of our little fingers,
and this already gives a good stretch to the shoulder joints.
And we inhale here, and pull the chest forward.
On the exhale, we push ourselves with our hands from the floor and round the back.
And we continue to sound with the sound S.
We stretch the base of our little fingers to the floor to the sides,
we pull our head up, and here we round the back.
On the exhale, inhale, exhale, inhale.
It improves the mood, doesn't it?
Exhale, and try to pull your pelvis to the floor, do not bounce your butt back.
Inhale, this will open your hip joints.
Exhale, great, good.
And now the hand that stands on the side of the leg, which lies on the front edge of the mat,
starts to move forward.
This is inhale, and this is exhale.
And three more, two, and you can also turn on the sound S.
And one.
And here we open up, look, here we have this micro-movement,
yes, no, the shoulder joint is behind the arm.
Great, good.
Change the position of the leg.
The position of the heel is on the other leg.
And in the same way, we hug the leg that is on the front edge of the mat.
Try to pull your pelvis to the floor as much as possible, do not bounce your butt back.
And here we stretch the base of our little fingers to the floor to the sides.
Inhale, pull your chest forward.
Exhale, inhale, exhale.
Round your back, inhale, exhale.
Inhale, exhale.
And inhale, exhale.
Take your hand off, and with a breath, stretch forward, bend the supporting arm, inhale.
And exhale, open up.
We look at the hand that stretches out, inhale, exhale.
Finger movements.
There are so many micro-movements here, so much breath is integrated into this movement,
which actually works if you just do it mechanically, right?
Or even, I would say, automatically, then it will not work.
And exhale.
Great, good.
We take our bottle, stand on our knees.
If you have knee pain, if you have arthrosis,
then under the knee, in this exercise, be sure to put a pillow.
Good.
We take our bottle, and we hug the bottle from both sides like this.
And now we will slightly press on it, but at the same time,
pull your head up, put your tongue in the place that we discussed at the beginning.
Good.
And we start to pull back with our gluteus maximus.
This is a breath, we do not press the bottle yet, we do not do anything,
but here it is important to feel how your panties on your butt stretch to the sides.
You do not twist your pelvis, not this kind of movement.
You pull back with your gluteus maximus, you shine with them like flashlights.
And when you rise, you push your pelvis forward and make the sound S,
and press a little on the bottle.
Inhale.
And pull your head up.
And here you need to imagine how your hip joint works.
It is very important to understand that you are stretching this zone now, right here.
Yes, you push forward, but you do not need to clamp your buttocks, this is wrong, right?
Inhale.
I will now turn a little in another direction, so that you can understand what I am doing.
Exhale.
Inhale.
Exhale.
You can also put your feet on the floor with your fingers,
train the lift and the plus.
Do not forget to press on the bottle.
Inhale again.
Inhale.
Inhale again.
You press on the bottle just a little.
I am not interested in the training of your thoracic muscles here,
the training is the muscles of the pelvic floor and the pull-up of the lower abdomen.
Therefore, only until you feel a slight tone at the bottom of the abdomen,
press on the bottle.
We do it three more times.
Super, good.
Now, if you suddenly stood on your toes,
put them back on the back side of your feet,
raise your hands, and here it is very important that when you raise your hands,
you do not bend like this in the lower back, you did not do such an action, right?
Leave your pelvis in place, elbows look forward, not to the sides.
And we start with you with breathing.
Inhale at the start.
With exhalation, we lower,
allow, more precisely, to go down, under the influence of gravity, the bottle down.
And with a new inhale, we raise the bottle.
Try to change your breath.
Try to lower the bottle with a breath.
Raise with exhalation.
And just listen to which sequence of inhale and exhalation you are more interested in, more intense.
Once again, let me remind you that you do not hold your hands like this.
Yes, your elbows are directed clearly forward,
and your lower back does not bend.
We do it 15 times.
Do not try to fully straighten your arms in your elbows.
Excellent, good.
And now, the same bottle
starts to make a circle above your head.
And here it is very important to keep the static of your body.
Stretch your head up,
the pelvis stands here and looks forward with the pelvic bones,
and you start to circle the bottle above your head,
passing it from hand to hand.
Or you can just circle the bottle above your head, drawing circles.
How comfortable it is for you here, it all depends on the mobility of your shoulder joint.
So, 10,
9,
when the bottle goes back, it's inhale,
forward, exhale.
7,
6,
5, keep the static of your body,
4,
3,
2,
1, to the other side.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Super, good.
We go to the four-legged pose or table top position.
And here we will work a little with the thoracic region, with the shoulder blades.
We inhale, and imagine how on the inhale we stretch the floor again,
the base of the little finger to the side, inhale,
and the shoulder blades seem to expand and move down a little like a slide from your back to the side.
And with the exhale, we fall down with our chest,
the space between the shoulder blades is reduced.
Inhale, stretch the base of the little finger to the side,
exhale, fall down with your chest,
inhale, not with your stomach, but with your chest,
exhale,
inhale again,
exhale,
and inhale again,
exhale,
and inhale,
and stay in neutral, feel this neutrality.
Put one hand a little closer to the center,
take our bottle with the other hand,
and we start the movement of bending and stretching in the elbow.
At the same time, I would very much like you to put the bottle on your hand so that your hand is without a fracture in the upper wrist joint.
And we work.
Exhale, 10,
inhale,
exhale,
9,
8,
7,
6,
5,
4,
3,
2,
If you want to be more intense, you can just add the number of times.
Give the bottle to the other hand and do the same thing.
Again, it is better to do it without bending, without a fracture.
10,
Be sure to breathe, exhale to straighten, to bend, inhale,
8,
7,
The body is static,
6,
5,
4,
3,
2,
1.
Great, good.
And now,
from this position,
you will pull the bottle in the chest and put the bottle in place.
If it is very easy for you,
this is exhale,
this is inhale,
then you go to the plank position,
if it is acceptable for you,
and do the same with the plank.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
When you are in the plank position,
put your feet on the floor with your fingers,
and do the following.
You pull back,
again, with your gluteus maximus,
as if you are shining back with a flashlight.
Pants are stretched on the butt,
inhale,
come back forward,
and with exhale, with a long sound,
lift your knees from the floor.
Not too much, 5 cm.
Inhale again,
10,
9,
10,
9,
Remember about the position of the shoulder blades.
You are not hanging
with your chest to the floor,
and the shoulder blades are
standing beautifully on the back.
Wide inter-shoulder space,
and the base of the little fingers
stretch the floor to the sides.
While I was talking,
I lost count,
about 4,
3,
lengthen the sound,
2,
1.
From here we will train the balance a little.
The balance of the body is the balance
of our central nervous system.
We begin to slide with the opposite hand and foot
on the floor,
and keeping this position
of the lower back
without excessive bending,
the abdomen does not fall through,
while we are exhaling,
we raise our arms and legs.
While inhaling, we change the position
and raise the other arms and legs.
Exhale,
and we imagine that someone is pulling us
behind the leg, behind the arm, forward.
Exhale, 10,
9,
8,
7,
8,
9,
10,
