Recently, charging Strelnikova is becoming more popular. People rated the effectiveness of these exercises. Indeed, breathing exercises Strelnikova allows you to achieve noticeable results in the shortest possible time. It is to this topic that we will pay attention today.
History of creation
I must say that charging Strelnikova was invented for a long time, but only now she has become especially popular among people. Invented a set of these exercises Alexandra Severovna Strelnikova, who at one time worked as a pedagogue-phonitor. She sang very well, so she understood that breathing and singing are things that are tightly connected.
At the first stage of creating the set of exercises, there were noticeable differences from the final version of charging according to Strelnikova. Only exercises for vocals were included in the initial version of charging. Randomly, the developer of the technique tested these vocal exercises on her daughter, who had a heart condition. Strelnikova drew attention to the fact that over time the state of her child improved significantly. Ultimately, charging Strelnikova helped overcome heart disease forever! It is a fact!
Later, Aleksandra Severovna found that charging by her own method has a positive effect on the body in the treatment of bronchial asthma. Later, many specialists studied this respiratory system. They recognized the effectiveness of the method. Many manuals on this subject were issued. There are no analogues in the world to charging Strelnikova. Respiratory gymnastics according to this technique abroad is called only Russian national gymnastics.
Basic principles
Much attention is paid to inhalation (done through the nose, since there are many receptors in the nose that are associated with all internal organs). Charging on Strelnikova is done every morning and every evening. In general, it takes an hour. One course of treatment consists of 15 procedures.
Proper gymnastics involves breathing air with noise, and the diaphragm is stressed. Exhalation is free. Inhalation and exhalation are accompanied by special gestures. This may be the work of the hands, head, neck, legs, lower back, abdominal region, shoulders, hips and so on.
Inhalations are done comprehensively, up to 32 times in one interval. Between the complexes you should make small pauses for rest. A pause is usually no more than 5 seconds. The best option is 96 breaths, 4 per series (with short pauses). This series of breaths is called "Strelnikovsky hundred." This line cannot be mastered in the first lesson, it will come with time. One procedure consists of at least ten breathing exercises.
Benefit
Strelnikova's respiratory charge carries many positive aspects. Consider the main ones:
- strengthening immunity;
- increase in tone;
- energy charge;
- improvement of all the functions of internal organs;
- stabilization of the respiratory system;
- the destruction of infections and inflammatory processes;
- Improving the overall well-being of a person.
Indications for charging Strelnikova
Exercise is recommended for the following ailments and conditions:
- various diseases of the respiratory system (pneumonia, asthma, bronchitis, etc.);
- skin diseases;
- pathology of the reproductive system of men and women;
- any inflammatory processes;
- voice problems.
Charging according to the Strelnikova method for expectant mothers is a good preparation of a woman for the upcoming birth. If you do a set of exercises during pregnancy, the body will fully prepare for childbirth, and will also become resistant to many infectious diseases.
Remember that proper breathing is getting rid of toxicosis, as well as removing the increased tone of the uterus, if it takes place. In addition, charging nourishes the body with oxygen, which is very important in the last trimester of pregnancy.
Many are looking for exercise Strelnikova for weight loss. It should be clarified that this is a classic set of exercises, which is complemented by running, swimming, cycling and other cardio workouts. These exercises are not only the treatment of diseases, but also excellent prevention.
Exercising according to Strelnikova every evening is a mood, tone, relaxation and relief of tension with fatigue that accumulated during the day.
Contraindications and potential harm
A complex of such exercises is not suitable for everyone. There are people to whom it is contraindicated. These include people with myopia and glaucoma, high blood or eye pressure. If you suffer from kidney failure or have suffered a stroke, then gymnastics is also contraindicated.
Extremely carefully, gymnastics should be performed for people who have heart diseases (this is not a contraindication, but only a balanced approach after approval by a specialist). In this case, it is advisable to charge for breathing along Strelnikova under the supervision of specialists at least for the first time.
Exercise complex
It consists of 10 basic exercises, but you can supplement it with another exercise called “pump”. He is recommended by the creator of this gymnastics. The inclusion of the "pump" in the charging complex Strelnikova - 8 minutes of additional time spent and great health benefits. This does not seem to be a critical waste of time. Below we will consider in detail all the exercises of charging Strelnikova. 8 minutes of the “pump” we will also consider separately. It is worth saying that with such exercises many of us are familiar from kindergartens. There, at one time, Strelnikova was actively practicing charging for children.
"Palms"
This is a warm up. It is done as follows: standing, you need to raise your arms, bent at the elbows, in front of you and turn your palms away from you. On inhalation, the palms of the hands clench very tightly into the cam, and on the exhale they relax. Work is done exclusively with the fingers. The exercise is quite simple and dynamic. There are no difficulties in it.
"Pogonchiki"
Stand up straight, arms outstretched parallel to your body. After that bend your elbows. The fists should be pressed against the abdominal muscles. Hands and shoulders should be strained, during inhalation, the hands will sharply “rush” down, fists are unclenched, and fingers are spread wide. During exhalation, the hands should be sharply returned to the abdominal muscles.
"Cat"
For the “Cat” exercise, you need to stand upright and straighten your back as much as possible. The legs are set slightly narrower than the width of the shoulders, hands are pressed to the sides and bent at the elbows. The hands are lowered and held at chest level.
On inhalation, a light squat and a side-turn is done, while the movement “grab onto the air” is made. Exhalation is done with a return to its original position. Turns alternate (left and right).
"Ears"
You can perform both standing and sitting. On inspiration, you need to tilt your head either to the right or to the left (turning to the side alternates). When moving, you need to stretch your ear to the shoulder. On exhalation, you return to the starting position. In this case, only the neck works.
The exercise is done with a straight back. The elbows should be bent and located on a line that runs above the chest (a semblance of proper fit behind the school desk). On inspiration, you should try to grab your left shoulder with your right hand and vice versa. You need to make sure that your elbows meet at one point.
The Big Pendulum
This exercise is an alternation of the other two. That is, it is a complex of “pump” and “hugging shoulders”. On the exhale, you need to hug yourself on the shoulders, on the other exhale - you need to bend forward. You can perform this exercise while standing and sitting.
Now it’s time to tell about the exercise “pump”. It is sometimes excluded from the general complex. We do not recommend doing this, as the exercise “The Big Pendulum” is also missed. Integrity and systematicity are the key to the effectiveness of the charging complex according to Strelnikova. 7 minutes is the time you save if you omit these exercises from the complex. It seems that this is not a significant saving of time, the benefits of the exercise are much more noticeable than the time that is saved if you do not.
"Pump"
To perform, you need to stand upright, while the arms should be straight and located along the body. Lower your head while rounding your back, try to do the exercise smoothly and slowly. Bend to the floor so that an angle of no more than 90 degrees is formed.
At the end point of your incline, you should quickly inhale and return to the starting position, but you do not need to straighten completely.
The objective reasons for the exclusion of this exercise by some specialists from the complex are unknown. It is possible that they are exclusively subjective. You yourself will determine this moment, but do not forget that Strelnikova herself always recommended this exercise, and her opinion cannot be ignored, since she is the creator of this set of exercises.
"Head Turns"
This exercise is done strictly standing, with a straight straight back. On a quick breath, you should make a head turn to the right and left, between the turns a quick exhalation is made. Sometimes you may feel dizzy (this happens in the first stages of training). In this case, the exercise is suspended. Do not be sad, because over time it will pass. Dizziness occurs due to a lack of development of your lungs, and this technique is designed specifically for the development of the respiratory system, including an increase in lung volume.
"The pendulum head"
This exercise is done by analogy with the above "ears", the difference is that the head will need to be tilted back and forth (alternately). Everything needs to be done very smoothly and measuredly. It is impossible not to notice that this exercise is also a stretch for the muscles of the cervical spine.
Rolls with the right foot forward
To perform the exercise, stand upright, your right foot needs to be slightly forward. Taking a breath, all your weight should be transferred to the right leg, and the left leg should perform a squat.
"Rolls" with the left foot forward
It is done by analogy with the “rolls” with the right foot forward, which were described in the previous version, only the roles of the legs change. Exercise is useful in terms of physical fitness, but do not overdo it if you feel that your health does not yet allow you to perform it with the required number of repetitions.
"Front step"
To draw an analogy, this exercise is like a march in place. On inspiration, one leg bends at the knee, rises to the abdominal muscles, and the other leg performs a squat. At the next breath, the legs change and the exercise is repeated.
"Back step"
In fact, this is the “opposite version” for the “front step” exercise. The legs are pressed against the buttocks during the exercise. Exercise is quite complicated in terms of physical activity. On the first couple you can do it rarely and in the way it turns out, and then refine the technique when you get the feeling that you already have enough strength.
Breathing exercises for children
We have already mentioned that in kindergartens, Strelnikova exercises for lungs were actively used before. We can say that kids like this exercise. Let's take a closer look at this gymnastics for children.
In general, the set of exercises is very useful. It helps to treat various serious respiratory diseases, heart diseases, helps with diabetes, as well as a variety of neurological diseases and even stuttering. A supplement is the development of plasticity and flexibility in children.
The advantage of this gymnastics is the lack of age restrictions. Typically, such exercises can begin to be used in the development of babies aged 3-4 years. It is this age that is characterized by increased risks of colds and infectious diseases (children bring these diseases directly from kindergarten).
Respiratory gymnastics strengthens the immunity of the child, enhances the protective functions of the body. This is a positive point, since this has a positive effect on the body without taking medication and some pharmacy vitamins.
No less important is the argument of including this complex in the program for babies, such as teaching children to breathe. The fact is that at the age of 3-4 years, children still do not know how to breathe correctly, and this increases the risk of oxygen starvation every day. These are all the diseases that we examined above, as well as hyperactivity or poor development of speech.
It is worth noting that these elements of respiratory gymnastics are recommended by specialists for mandatory inclusion in the curriculum in kindergartens (kindergartens and primary schools). Exercises should be carried out at physical education lessons (during warm-ups before the main part of the lesson). If we talk about homework, then the average child will be enough in the morning and evening to do three exercises - “palms”, “carriages”, “pump”.
In addition, breathing exercises are a way to rid a child of stuttering, as we said above. To overcome this ailment, you should regularly perform exercises such as a "pump", as well as "grab your shoulders." These exercises significantly improve lung ventilation, and also teach how to breathe deeply, which contributes to a change in breathing techniques. After several months of repeating the exercises (one lesson is done in the morning, the second is done in the evening), you can notice the effectiveness of the treatment of diseases.
It should be noted that there is an effect of a combination of proper breathing and a combination with exercise in adolescents. Gymnastics noticeably balances the hormonal balance, and in girls it anesthetizes and also stabilizes the menstrual cycle. As for boys, here respiratory gymnastics significantly reduces the risk of phimosis, as well as cryptorchidism.
In addition, proper breathing, according to experts, is an assistant in the fight against characteristic teenage skin problems (acne and so on). One cannot but notice the receipt of a positive attitude after charging according to Strelnikova.
Reviews
The best tool for evaluating anything is reviews. This also applies to this respiratory gymnastics. Authoritative doctors of the world recognize the effectiveness of Strelnikova’s technique. They consider it an effective additional tool in the wellness area of ​​a person of any age. This technique has gained particular popularity among pediatricians, as well as otolaryngologists and, oddly enough, ophthalmologists.
The results of the observation suggest that breathing exercises (two to three months of classes) in young children change the type of breathing, it becomes deeper, which is very good. Also, these exercises, performed for such a short time, improve the general condition and develop self-control of behavior in babies.
I must say that exercises are popular among parents. Reviews confirm this. A lot of positive opinions can be found in the relevant forums. Parents like the simplicity of the exercises included in the complex, the lack of financial costs for the purchase of special equipment or uniforms.
You can do gymnastics and paired with a child. It will motivate him. The easiest way to do this is when watching a video tutorial, repeating the movements that are demonstrated in it. Over time, when you remember all the nuances, you can refuse to watch the training video. In any case, these classes can be transferred to the game form, which will further interest the child.
There are reviews that confirm that gymnastics helps to overcome serious diseases. Most reviews of asthma victory. The nice thing is that there is no drug intervention. Correction is based only on gymnastics.
To summarize
It is not so difficult to understand that proper breathing is a victory over the most serious diseases. But, you need to clearly understand that this respiratory gymnastics by the method of Strelnikov should not be the only tool to combat the disease. Gymnastics should be one of the tools of a set of measures. The best way to choose a complex is to consult with your doctor. In this case, you can not do self-diagnosis and self-medication.
You can use the technique not only as a treatment for some diseases. It can and should be used both for the prevention of diseases and for the general strengthening of the health of people of different ages. It is not so difficult to allocate the necessary free time for carrying out these exercises even from the most busy schedule.