This program, based on the experience of kinesiology, will not take you long and will bring you a lot of benefits. Ten minutes daily activities- and your vital energy increases significantly, you become more resistant to stress, forget about illness.

In addition, the program can serve as an immediate response therapy for back pain, headache, common ailments of the digestive system, psychological problems associated with fatigue, difficulty concentrating on a specific matter, mood swings.

So, exercises that everyone can do by listening to themselves.

• Thyroid tapping

The thyroid gland is located under the chin, in the middle of the neck. In kinesiology, it is considered as a central control panel. vital energy person.

Fold your hand into a slightly relaxed fist and gently tap your neck towards the sternum 10 times, then take a deep breath.

Repeat the exercise several times.

• Forehead touch

Place the fingers of both hands on both protrusions of the frontal bone above the eyebrows. Close your eyes and press on these points for as long as you feel your heart rate increase. After that, make circular rotational movements with your eyes.

For emotional stress, tap the center of your eyebrows with your finger. This exercise relaxes and relieves anxiety.

• Ear massage

Massage your earlobes with your thumbs and forefingers until you feel a slight warming of the ears. It is best to arrange thumb With back side lobes, index - in front of the ear. Slightly pull back the earlobe following the massage.
back until you feel the tension on the tissues.

• Breath

Shallow breathing throws the brain and body out of balance. Because the brain takes priority, the body is deprived of the oxygen it needs to perform other vital functions. Even in the brain, secondary survival circuits are turned off. So, lacking clear signals from the "source", muscles function abnormally, or contract, or become weak.

Deep, controlled breathing balances both the brain and the entire body. If we inhale deeply, oxygen penetrates, massages and fills the entire body. When we exhale deeply, toxins naturally themselves are removed through the skin and in other natural ways.

Treat consciously controlled deep breathing as physical exercise is the best physical exercise for the whole body.

• Energizer

This exercise relaxes the muscles in the core of the body. As a result, the level of oxygen in the blood rises, the muscles of the neck and shoulders relax, and the flow of cerebrospinal fluid in the central nervous system increases. Exercise helps to awaken the entire body, especially after tiring computer work or long periods of sitting.

To do this exercise, place your hands on the table in front of you. Tilt your chin towards your chest. Feel the stretching of the back muscles and the relaxation of the shoulders. With a deep breath, tilt your head back, arch your back and open chest... Then exhale, relax your back again and lower your chin to your chest.

If you do this exercise for 5-10 minutes, then it stimulates and increases concentration. The body makes a movement that activates the vestibular apparatus, "wakes up the brain", relaxes shoulder girdle... This improves hearing and increases oxygen circulation, thereby facilitating the functioning of the nervous system.

This is another indispensable exercise when working at a computer. After it, we feel active, full of energy and ready to generalize our thoughts.

• Energy yawns

For an energetic yawn, massage the muscles around the jaw-temporal joint. This joint is located just in front of the ear opening and is the joint that connects the upper and lower jaws.

The trunks of the five main cranial nerves pass through this joint, which collect sensory information from the entire face, eye muscles, tongue and mouth, and activate all the muscles of the face, eyes and mouth when chewing and making sounds.

When we are under stress, our jaw often clenches and the transmission of impulses through this area is reduced. Energetic yawns relax the entire face so that sensory input is more efficient.

If children are having trouble reading, a possible cause is that their eyes are not working correctly. Children may also have difficulty hearing due to stress. Tension in the jaw-temporal joint can prevent them from talking, which also affects thinking. Energetic yawns have a positive effect. By relaxing the muscles and facilitating the functioning of the nerves of the jaw-temporal joint, all related functions of the eyes, facial muscles and mouth are improved.

• Frontal-occipital correction

Frontal-occipital correction helps restore blood circulation to the brain and emerge from the past, out of fear. I recommend it to everyone, it would be great to do it + positive thinking: breathe and visualize yourself as you want to be, free and joyful.

It is very simple - one hand is on the forehead, the other is on the back of the head, it holds so much time to feel the pulse on the forehead. This will say that the blood circulation in the brain has been restored.

Each of us has hidden vital forces, a source of special internal energy that lurks in our body and at the right time can be thrown out to influence any object.

It is these forces that give a person physical and spiritual strength and strength, strengthen his will, resistance to disease, make his perception of life joyful and active. Moreover, with the help inner strength we can move our energy, concentrating it in any part of our body. Internal energy can be transferred to another, helping him get rid of the disease or improve his health.

To learn how to use your internal energy as much as possible, to use it at the right time, you need an appropriate technique.

Under normal conditions or during rest, the blood of an adult absorbs approximately 250 ml of oxygen per minute. During physical exertion, energy costs increase sharply and the body's need for oxygen can increase up to ten times, and therefore lung capacity and respiration rate will increase by 20-30 times (Fig. 1. Effect of physical activity on oxygen consumption by the body and lung capacity ).

The system of exercises for the development of internal energy has the following goals:

1. To ensure that our body can function normally even in conditions of oxygen starvation. This is achieved by deliberately slowing down the pace of breathing during physical activity up to 1-2 breathing cycles per minute (while maintaining a normal pulse).

2. To achieve that under loads on certain muscle groups metabolic activation would not be extreme, normal activities would not be disrupted internal organs, tissue cells were not poisoned by lactic acid, and the decrease in animal starch (glycogen) in the blood did not go beyond the normal range.

3. To achieve that in conditions of physical exertion, the volume of blood entering the heart is sufficient, the frequency of contractions of the heart muscle increases only up to a certain limit, providing normal arterial pressure and blood supply to the brain.

4. To achieve that, compensating for the lack of oxygen, the body was able to produce the required amount of red blood cells, increasing the hemoglobin content in the blood.

The Khikong exercise system has a static and dynamic form. The mostly static form consists of using the breathing process to gradually master your nervous system, and the exercises are performed in a static position, when all muscles are completely relaxed, and attention is focused on breathing. This is why practicing the static form of Khikong has its own main task training of the nervous system.

As for the dynamic form, as a result movement exercises ligaments are strengthened and made more elastic, the body acquires the ability to maximize quick response... In addition, practicing the dynamic form of Khikong makes it possible for the person who has mastered it to concentrate blood at will in any parts of the body, thereby contributing to the elimination of various local disorders. The main content of this form of exercise is the connection, fusion of Thought, Energy and Force (muscle). This is achieved thanks to:

1. motor exercises, when any movement is combined with breathing and is under constant control and management of consciousness.

2. control of movement with the help of consciousness, thought in order to achieve maximum accuracy and at the same time ease, smoothness of movements.

3. development of the entire energy system of the body. During the classes, it is assumed that you will constantly focus on breathing, control it, and at the same time, despite significant efforts in this direction, a feeling of freedom, lightness throughout the body.

There are two varieties of the dynamic form of Khikong:

a) external dynamic form - a method of developing internal strength with simultaneous strengthening of the ligaments, increasing muscle tone through the use of special sports equipment;

b) internal dynamic form - a method of developing internal strength with the help of such motor exercises when Sports Equipment replaced by imagination, that is, the mobilization of latent internal energy organism occurs with the help of mental devices.

Martial arts athletes usually use a dynamic form to learn how to concentrate all the forces of the body in one place or another to give the blow maximum destructive force. Moreover, this power increases even more if it is backed up by imagination.

To easily go through life and playfully step over the obstacles that the villainess-fate loves to do, a person must have a good supply of inner strength. Unfortunately, nowadays it is less and less possible to leave it untouchable. When there are too many problems, and negative thoughts drive us into a corner, our inner strength dries up. Its supply is not infinite, therefore, a person needs to be able to timely replenish the bins of inner strength so that at the decisive moment he does not become helpless in the face of life's difficulties.

There are 10 secrets of inner strength that everyone needs to know in order to understand where it comes from and how it works.

1. Inner strength is born and tempered in difficulties.

Strength is found in the soul of a brave man. When a problem arises, don't sit around and let it poison your life. The sooner you attack a monster, the more chances you have of catching it by surprise and defeating it dry. When you set yourself up to respond to a problem in a timely manner without letting it take root, the awkward situation will be resolved much faster. You will not lose your inner strength, but only increase it.

2. Controlling your emotions helps you become stronger.

Don't underestimate your emotions. Every human emotion is energetically charged. This means that it is up to you to decide what their energy will be spent on. Suppressing emotions is only wasting your reserves of inner strength. Anger, anger, resentment, hatred, envy have tremendous destructive potential. By directing them inward, you risk leaving no stone unturned. Joy, happiness, delight carry the energy of creation and are able to release your creativity. Learn not to suppress emotions, but to redirect them to where energy is more needed. For example, to solve a problem. Become aware of your emotions, and then you will open the way to control them.

3. The strong can get over their fears.

Any person has the power to master his fear, deprive him of his dominant position and make him his own adviser. He will warn of dangers and possible mistakes, but will not be able to control and make decisions for you. The main thing is to start with the little things, and the habit will develop by itself a little later. The feeling of fear will not disappear completely, but it will stop defining your life.

4. Positive thinking and an optimistic attitude help to open access to internal reserves.

Faith is powerful and should not be underestimated. If you believe in a good outcome of the situation, then the paths to a quick resolution will really open up for you very soon. The attitude of failure will only make matters worse, creating apathy and inaction. Then the required release of energy will not occur.

5. Remember the second wind.

You've probably heard about the phenomenon of second wind that an athlete opens before the finish, when his strength is almost running out. But he continues to move, despite the pain and lack of strength. And then, as a reward for perseverance, the athlete opens up a new source of energy.

So it is in life. In the most difficult time, when absolutely all forces are exhausted, it is important not to stop, but to move on, no matter what. By making it a habit to be persistent, you yourself will be amazed at what you can do. Every person has strength inside. By deciding to keep moving, you gain access to a backup power source. Otherwise, this reserve will not open.

6. You can show inner strength by a strong-willed decision.

Not so long ago, scientists hypothesized that the frequent use of willpower leads to its depletion. But it has not yet been confirmed and is unlikely to be confirmed. The opposite is true. Increasingly, by exercising willpower, you increase your inner strength.

A good workout for willpower is playing sports. Every day, overcoming laziness and pain, making one volitional decision after another, you learn to be strong.

7. Procrastination is not the best solution.

Procrastination does not lead to good. By practicing constantly putting things off for later, you can one day feel like you're not capable of anything. Your inner strength burns out from delay, its energy is neutralized. For our own sake, it is worth starting to fight the desire to postpone solving problems until better times.

8. By understanding how people interact energetically, you will learn to avoid those who encroach on your reserves of power.

Energy vampirism is not a fairy tale, but a harsh reality. People are able to imperceptibly influence each other. Communication with some of you significantly improves your mood and self-esteem, and after talking with others, lethargy appears, a negative attitude appears and all desire to talk to someone disappears. Such people are called energy vampires. If there are such individuals among your acquaintances, it is better to stay away from them. Be tough and uncompromising in this strong-willed decision.

9. Your resistance to stress is directly related to your inner strength.

What doesn't kill us makes us stronger. By training yourself to resist stress, your inner strength automatically increases.

10. Remember: inner strength is a renewable resource.

Strong people also need rest to replenish their energy balance. You need to rest not only with your body, but also with your mind and soul. Do not consider this a sign of weakness. Only those who do not rest at all become weak. Therefore, do not pass up the opportunity to catch your breath. It is never superfluous.

Ecology of life. Health: According to legend, Bodhidharma gave the “Basis of Muscle Transformation” (I Jin Jing). His system included static and dynamic exercises. Concerning static exercises,

Description of the set of exercises

According to legend, "The basis of muscle transformation" ( I jin jing ) narrated by Bodhidharma. According to legend, the venerable Damo arrived in the East from India and settled in the Shaolin monastery. There he taught the Mahayanist “cultivation through contemplation” and became the first Ch'an patriarch to come to the East (according to Indian reckoning, he was the 28th patriarch). He discovered that his disciples were in very poor health and therefore created this set of qigong exercises, which helped to improve the physical state monks.

His system included static and dynamic exercises. As for static exercises, over time, when passed from generation to generation, they gradually lost their original form. Subsequent patriarchs placed more emphasis on spreading the Mahayana teachings than on physical exercise.

Canon of tendon alteration designed to increase internal strength (both physical and spiritual) through the cleansing, strengthening and transformation of the “tendon canals”.

The "Preface to the Genuine Yi Jin Jing Treatise" describes the successes of long-term practice:

“... I asked what is the use of this.

He said:

- the ability to drive away diseases - once,

- never get sick - two,

- to be strong all my life - three,

- not to be afraid of hunger and cold - four,

- more masculine qualities, intelligence and beauty - five,

- hundreds of victories in bed battles - six,

- the ability to get a pearl from turbid water- seven,

- the ability to meet any attack without fear - eight,

- success in work without delay is nine.

But these are all small benefits. Using this as a basis for entering the Tao of Buddhahood is the ultimate goal.”.

The set of exercises for changing tendons belongs to the category of "hard qigong" and in essence it is a method of "large orbit" (sequential passage of qi along all the meridians of the body), based on the control of the movement of energy using the tension of the body.

In each exercise, you should consistently increase the tension of the tendons, while relaxing the muscles - "use thought, not force."

For the first two to three weeks, after completing the complex, a beginner may feel tired and weak - a “loss of old strength” occurs. Then the “accumulation of new” begins and after each workout an increase in strength and activity is felt.

In the complex, one should move from one exercise to another, without stopping and without dropping the fullness of qi. Each exercise should be performed for a number of breaths, a multiple of nine - from nine at first to eighty-one in the completed practice. We keep breathing even and as slow as possible, inhalation and exhalation of equal duration. You shouldn't speed up your progress and overload yourself - it still won't work. The growth of inner strength should be natural, like a growing tree.

The following palm shape is used in the exercises: four fingers are straightened and pressed together, the thumb is set aside so that the hukou area (the web between the thumb and forefinger) is stretched and the center of the palm is slightly concave. If, during practice, a finger does not hold the load and moves away from the rest, this is due to the weakness of the corresponding organ and is corrected by continuing training.

Exercise sequence

Warming up dantian

Place the palms in the centers opposite the dantian, right hand from above (for women, vice versa), perform 36 rubbing movements in a clockwise direction. Then swap palms and make 24 rotations in the opposite direction. A sensation of stirring and warming should be sought in the depths of the abdomen, in the dantian area, and not on the surface of the skin.
Standing pillar

Throughout the entire exercise, the position and state of the pillar work remains unchanged. To avoid “losing old teeth,” the teeth close together with some effort. Saliva accumulating in the mouth is swallowed and "immersed in dantian" during the transitions between exercises.

1. Clenching your fists

Clench your hands into fists thumbs bend and touch the hips. While inhaling, clench your fists more strongly, while exhaling, “fill” them, while simultaneously pulling your thumbs up as high as possible. The shoulders remain relaxed.

2. Pressing with palms

Place your palms parallel to the floor, with your fingers straight to the sides. While inhaling, we pull the fingertips towards ourselves, while exhaling, we press down with the base of our palms. The armpits should remain “empty” and the fingers should not bend.

3. Pressing palms forward

The palms are located in front of the face, as if pushing an obstacle away from themselves, while the thumbs and forefingers touch in pairs, forming a triangle. The gaze is directed to the center of this triangle. While inhaling, stretch your fingers, while exhaling, press in front of you, “lengthening your arms”. It is very important to keep your back “bearish”, avoiding shoulder blades.

4. Support with palms at the sides

Spread your arms to the sides at shoulder level, palms up. With each inhalation, stretch your fingers to the sides, with each exhalation, enhance the feeling of a large load lying on your palms. Keep the shoulders down and the arms outstretched.

5. Breeding elbows

This is the first of two dynamic exercises in complex. Both palms close in front of the chest, the thumbs touch the body, the other four are directed straight up. The elbows are raised horizontally (in a position where you can put the cup on them). On inhalation, stretch the elbows to the sides, but not behind the back. On exhalation, with effort, we bring our palms together and press them against each other. Each next abduction of the elbows is a little further. We avoid bringing the shoulder blades together by stretching the back together with the elbows.

6. Pushing off walls

We spread our arms to the sides at shoulder level with palms pointing away from us. We pull our fingers over ourselves as we inhale and push with the bases of our palms as we exhale, as if pushing apart the walls of an imaginary corridor. Keep your shoulders down and your arms extended.

7. Maintaining the sky

Raising your arms above your head, connect your thumbs and forefingers with a triangle, looking at the center of this triangle. Stretch as you inhale and push the sky above you with your palms as you exhale. It is important that the back remains straight, without bending, and the arms are exactly above oneself - creating a strictly vertical force from the support to the sky.

8. Bends with exhalation and inhalation

From the position of "standing with a pillar" completely relax your hands, avoiding the slightest tension. As you exhale, bend down at the lower back, lowering your arms to the ground. While inhaling, rise to initial position, “Pulling out” the relaxed arms with the help of the lower back. Each next slope should be slightly deeper. The back, with the exception of the lower back, should remain flat and not change. We do not use the respiratory muscles - when lowering, the body compresses the abdomen and pushes the air out, while rising - it stretches and sucks in.

Self-massage

After the previous exercises, we massage the body, removing any enslavement. Hands first, from palms to shoulders, then face, body and legs. Please note that massage should not cause a feeling of “erasure”, but a feeling of returning energy to the body.
Standing pillar

A few minutes of standing with a pillar to “assimilate” the new energy. published by

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Energy can and should be constantly replenished. Several breathing exercises will help you with this and will not take much time.

There are so many different practices that can improve a person's energy, from healthy sleep to meditation with a candle.

But it turns out that breathing exercises are useful not only for the body. She is in a great way support your biofield as well. Here are a few exercises that you can repeat alternately throughout the day. Do not rush to do them at full strength right away, especially if you are a beginner. As soon as you cope with a low load, you can increase it or repeat the entire set of exercises more than once a day.

First exercise

It can be performed in any situation, and no one will even notice that you are doing breathing exercises. The meaning of this exercise is in equal distribution of the time of inhalation, air holding in the lungs and exhalation. Initially, it is recommended to set aside 6 seconds for each step. That is, you inhale for 6 seconds, you need not breathe for 6 seconds, and you exhale for 6 seconds. As soon as you feel that this exercise is too easy for you, increase the time first by 7 seconds, and then more.

Second exercise

Take a deep breath and tilt your head forward without exhaling. The longer you don't need air, the better. After that, raise your head straight and exhale. This is a very energetically beneficial exercise as you control yourself and activate your body's reserves. It also helps to gradually increase the volume of your lungs.

Third exercise

The most important thing is not to get confused while doing this exercise, since it involves the alternation of strong and weak exhalations and breaths. First, inhale very deeply and exhale sharply. Then take a regular inhalation, but the exhalation should be active at the same time. Then vice versa: inhale sharply and strongly, and exhale by inertia. Repeat the alternation several times. When you decide to finish the exercise, inhale as deeply as you can and hold your breath. This is one of the most strong exercise breathing exercises, which increases energy.

Fourth exercise

In this exercise, you will alternately breathe one or the other nostril. It was developed a long time ago as an excellent stimulant of human energy. First close the right nostril and inhale with the left for two counts. Hold your breath for a count of eight while simultaneously closing your left nostril. Exhale with the right nostril and repeat the exercise from the beginning. Then change the order and breathe with the right nostril.

Fifth exercise

Also, energy can be stimulated as follows. Place your hands on your belly in the navel area. Inhale gradually and watch the belly swell up a little. Then press hard on your stomach and exhale vigorously. The pace of the exercise can be gradually accelerated depending on how you feel. However, first of all, strive for quality, not speed. It is believed that at correct breathing the lungs are fully engaged, not just their upper part.

Each of these exercises can be used on its own, doing twenty repetitions and several times a day. Individually, the exercises are also quite effective. They will help you feel a surge of energy and strength, even if you spend only five minutes a day on them. But remember that you need to focus on your own body and well-being during the exercise.

After a working day or at lunchtime, it is very good to combine these breathing exercises with self-massage. Then the effect of them will be even greater. Be healthy, boost energy during your workday and don't forget to press the buttons and

16.08.2016 06:07

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