Did you think about how to breathe? In life, we use less than half the volume of their lungs, breathe air superficially and rapidly. Such an incorrect approach violates the life of the body and provokes the emergence of many ailments: from insomnia to atherosclerosis.
The more often we inhale the air, the less oxygen absorbs the body. Without breathing delays, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, soothes the nervous system, expands the vessels, excites the breathing center and causes it to work in optimal mode.
What is dangerous wrong breathing?
Student superficial respiration contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to fill the excessive loss of carbon dioxide, the body includes a protective system. As a result, overvoltage arises, which leads to an increase in the secretion of mucus, an increase in cholesterol, narrowing blood vessels, spasms of the bronchi vessels and the smooth muscles of all organs.
How to normalize the respiratory process?
Blood enrichment with carbon dioxide contributes to sleep on abdomen, starvation, water procedures, hardening, sports loads and special breathing practices. It is also important to avoid stress, overeating, receiving drugs, alcohol, smoking and overheating, that is, lead a healthy lifestyle.
What is the benefit of respiratory gymnastics?
- Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
- Massage of internal organs, improving the intestinal peristals and strengthening of the abdominal muscles.
- Concentration of attention and increase in intellectual activity.
- Reducing fatigue, struggle with stress and.
- Tide of energy, vigor and excellent well-being.
- Young elastic skin and even discharge extra kilograms.
Five general rules for performing respiratory gymnastics
- Start from the easiest, gradually increasing the load.
- Care out in the fresh air (or in a well-ventilated room) and in comfortable clothes.
- Do not get distracted during class. Concentration is important to achieve maximum effect.
- Breathe does not hurry. Premature breathing contribute to the greatest saturation of the organism.
- Do exercises with pleasure. When unpleasant symptoms appear, stop training. Consult with a specialist regarding the reduction in the load or increase the pause between approaches. The only permissible discomfort is a lung dizziness.
Types of respiratory gymnastics
Practice yogis
Thousands of centuries ago yoga discovered the relationship of breathing with the emotional, physical and mental development of a person. Thanks special exercises Chakras and perception channels open. Breathing exercises It has a beneficial effect on the internal organs, you have an equilibrium and harmony. Yoga call their pranay system. During the exercise, it is necessary to breathe only through the nose.
Pranayama is the ability to consciously control the breath and control the energy of the body using breathing and exhalations.
Capalabhati - Breathing Belly
Sit B. convenient pose With a straight back. Close your eyes and concentrate attention on interbra. In the breath inflated the stomach: relax the abdominal wall, and the air itself will enter the lungs. On the exhalation, tighten the stomach to the spine, the movement must be active. Chest and upper lung departments do not participate in the process. Start with 36 respiratory cycles. When you get used, bring up to 108.
Nadi Shodhana - Breathing through the left and right nostril
Blank right nostril with thumb, And through the left, do uniform breath and exhale. Follow five cycles (inhale and exhale are considered one cycle), then change the nostril. Take a breath and exhale through two nostrils - also five cycles. Practice five days and go to the next technique.
Inhale and exhale the left nozzles, then close it and breathe breathe through the right. Change your fingers covering the alternate left and right nostril. Perform 10 respiratory cycles.
Gymnastics Strelnoye
This gymnastics is designed as a way to restore a singing voice. However, the practice has shown that the method of A. N. Strelnikova, based on gas exchange, is able to naturally and effectively reconcile the entire body. In the exercises, not only the respiratory system is involved, but also a diaphragm, head, neck, abdominal Press.
The principle of breathing is a quick breath of nose every second during exercise. Inhale is needed actively, tensely, noisy and through the nose (at the same time the nostrils should be closed). Exhalation is imperceptible, he comes by himself. The rowing system includes many exercises, three of them are three.
Exercise "Ladoshka"
Stand up, bend hands in the elbows and direct your palms from ourselves. Squeeze your hands in the fists, while making harsh and noisy breaths. After completing the series of eight breaths, relax and repeat the exercise - only 20 cycles.
Exercise "Ravers"
Put the legs a little already widths, hands at the belt level, palm are compressed in fists. On the breath sharply lower his hands, breaking the fists and spread the fingers. Try with the maximum strength of straining brushes and shoulders. Make eight episodes eight times.
Exercise "Pump"
Leave your feet in the same position. Inhales noisily, slowly lean and pull out your hands to the floor, without touching it. Then you smoothly go back to the original position, as if you work the pump. Make eight episodes eight times.
Butyko method
According to K. P. Butteyko (Soviet scientist, physiologist, a doctor-clinician, philosopher of medicine, a candidate of medical sciences), the cause of the development of diseases - in alveolar hyperventilation. With deep breaths, the amount of oxygen obtained does not increase, and the amount of carbon dioxide decreases.
As confirmation of this theory stands interesting fact: The volume of lung patients bronchial asthma It is 10-15 liters, a healthy person - 5 liters.
The purpose of this respiratory gymnastics is to get rid of hyperventilation of lungs, which, in turn, helps to cope with such diseases, like bronchial asthma, allergies, asthmatic bronchitis, angina, diabetes, and so on. The Buteyko system includes artificial surface breathing, delays, slowdowns and breathing difficulties up to the use of corsets.
Starting stage training
Measure the control pause - the gap from the calm exhalation to the desire to breathe (so that I did not want to breathe your mouth). Norm - from 60 seconds. Measure the pulse frequency, the norm is less than 60.
Sit on the chair, straighten your back and look a little above the eye line. Relax a diaphragm, starting to breathe so small so that the feeling of the lack of air appears in the breast. In such a state, you need to be within 10-15 minutes.
The meaning of the exercise according to the method of Buteyko is to gradually reduce the depth of breathing and minimize it. For 5 minutes, reduce the volume of the inhalation, and then measure the control pause. Train only on the hungry stomach, breathe your nose and silently.
Bodiflex
This is a method of combating excess weight, diryabe leather And wrinkles, designed by Greer Childers. Its indisputable advantage is the lack of restrictions on age. The principle of bodyflex consists in combining aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles are strained, becoming elastic. Start mastering gymnastics with five-step breathing.
Five-stage breathing
Imagine that you are going to sit on the chair: Make ahead, leaning my hands on your feet, slightly bent in the knees, buttocks retain back. Palms put about 2-3 centimeters above the knees.
- Exhalation. Squeeze your lips into the tube, slowly and evenly release all the air without a residue.
- Inhale. Without opening the mouth, breathe quickly and sharply through the nose, trying to fill the light air to the failure. Inhale must be noisy.
- Exhalation. Raise your head up 45 degrees. Move your lips, as if smearing lipstick. Exhale from the diaphragm with the power of all air through the mouth. Must get a sound similar to "groin".
- Pause. Hold your breath, tilt your head forward and pull the stomach within 8-10 seconds. Try to get a wave. Imagine that the stomach and other abdominal bodies are literally placed under the rib.
- Relax, breathe and release the abdominal press muscles.
Muller system
Danish gymnast Jørgen Peter Müller (Jørgen Peter Müller) calls for deep and rhythmic breathing without pauses: do not delay the breath, do not make short breaths and exhale. The purpose of its exercises is healthy skin, respiratory endurance and a good muscular tone.
The system consists of 60 respiratory movements performed simultaneously with ten exercises (one exercise - 6 inhales and exhalations). We recommend starting with easy complexity. Perform the first top of the exercise slowly six times. Blush the chest and through the nose.
5 exercises to strengthen the muscular corset
Exercise number 1. Source position: Hands on the belt, feet near, back straight. Alternately lift and lower the straight feet forward, to the sides and back (one leg on the breath, the other - in exhalation).
Exercise number 2. Put the steps at a short step. On the breath, you swing back (with your head), feed the tailhead, bend the arms compressed in your arms in the elbows and brushes. On the exhale, lean down, straighten your hands and try to touch by half. The knees do not bend.
Exercise number 3. Communicate and do not raise your heels. On the breath tilt the body to the left, while simultaneously translating the hemathed right hand over his head. Make exhale and return to its original position. Repeat the movement to the right side.
Exercise number 4. Divide the feet at the maximum distance from each other. Heels are turned out, hands freely hang on the sides. Turn the housing: Right shoulder - back, left hip - forward, and vice versa.
Exercise number 5. Put your feet on the width of the shoulders. On the breath slowly raise your hands in front of you. Make deep squat in exhalation. Straighten and lower your hands.
Contraindications
No matter how much the benefits of respiratory gymnastics should be done carefully. Before starting any lessons, consult your doctor. Gradually go to an increase in loads to avoid unpleasant symptoms of hyperventilation of lungs.
Respiratory exercises are contraindicated to people after operations and with some diseases. Restrictions are strong hypertension, a high degree of myopia, suffered by heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, ARVI, decompensated cardiovascular and endocrine pathologies.
Surprisingly, the fact: the natural process of inhalation and exhalation can change your life strongly. Correctly selected breathing technique is able to strengthen health and provide. The main thing is the desire to learn and competent approach.
Respiratory gymnastics at a minimum of effort provides a stunning effect. In this you can see for yourself, introducing the baby to the useful exercise system.
Respiratory gymnastics for children
Briefly about the benefits of respiratory gymnastics
The breathing exercises are saturated with oxygen every cell of the children's body, stimulate the work of the heart muscle and improve the activity of the brain. The ability to breathe properly with time to teach the baby to control myself, in addition, it will cope with the problem of frequent colds and to some extent will reduce the risk of improving adenoid tissue. Control over their own breathing will help the kids during the period of rehabilitation after inflammation of the lungs and will noticeably improve the condition at bronchial asthma.
Important caution
If the child feels the tingling and numbness of the limbs during classes, his hands begin to tremble spontaneously, and the complexion changes dramatically - the lungs have occurred. To facilitate the state, ask the kid to fold the knobs with a bucket, bring them to the face and breathe in them.
Exercises B. gaming form
It is no secret that small children are difficult to make anything if this action does not cause interest. That is why we suggest you to conduct classes in a game form. The effect they have an indisputable, but at the same time do not cause difficulties at all. So that the kids were even more interesting, adults can also take part in the "game" and even call the child to the "competition".
Exercise number 1 - bubbles
Put in front of a child a cup with water and give it a cocktail tube. Inconsider it to make a deep breath and slowly breathe air through the tube, without inflating the cheeks.
Exercise number 2 - Combatry
Ask the baby quietly, and then shout loudly "as Indian", covering and opening her palm mouth.
Exercise number 3 - the largest soap bubble
Arrange a competition with a child trying to inflate the biggest soap bubble. To do this, the baby will have to inhale a large amount of air to the nose and slowly and exhaled it.
Exercise number 4 - breeze
Put two cotton balls on the table and blow on them along with the baby - who will drive the ball further, he won. Tell your "opponent" that inhale should be deep, and exhale - strong and sharp.
Exercise number 5 - Football
The past game is repeated, but now the ball should stay alone, and on the table it is worth installing a "gate" from cubes or from other technicians. Rivals must score a goal to each other, actively blowing on the ball from the wool.
Exercise number 6 - Drawing
Ask the baby "draw" on a glass of a snowman or a caterpillar, just breathing on the glass (inhale should be carried out through the nose, and exhale - through the lips closed in the tube). Over time, the task can be complicated by offering trying the "legs" and other details.
The respiratory gymnastics for children has not yet made harm to anyone, but the benefits of it are indisputable. Be sure to acquire a child to cheerful respiratory games, and as they are aspirations, offer more complex and specialized exercise complexes.
How often do we stop noticeing the little things to which you are accustomed? But some of them have great importance. For example, breathing. Agree, rarely, who pays attention to the correct effort of breathing, makes exercises, knows the techniques. And these knowledge is useful for health and general well-being. How to breathe and why - let's talk in this article.
There are several types of breathing, respiratory techniques and exercises, and many of them originate in the distant past. What exactly and how to follow - let's figure it out.
Breathing exercises
Respiratory gymnastics is a certain sequence. breathing exercises. When it is assisted, the diseases of the bronchi, lungs, as well as the reference system is also reinforced. Improves general state: Activity and concentration increases, it becomes easy, and physical indicators are better. While the exercises of respiratory gymnastics can be performed for 30 minutes a day without much effort, the effect is felt almost immediately, and the visible result will not wait long.
Such practices are very specific, have many species and with incorrect execution may harm. It should be attentive and careful when choosing your treatment method with respiratory gymnastics. Consult your doctor and pick up your body of breathing exercises.
To fully reveal the possibilities of gymnastics, let's understand what kinds of breathing exist:
- Top - Breathing through the top of the chest. The diaphragm is almost not moving down, and the abdominal muscles are barely strained.
- Average - Air enters the body due to the expansion of the average chest department. Abdominal muscles are reduced stronger, the diaphragm is barely shifted down.
- Lower - Return the bottom of the chest. The diaphragm is as lowered down, and the abdominal muscles are relaxed.
- Full - Combining all previous types of breathing. Maximum filling of light air occurs.
- Inverse - When inhaling all actions are reversed: the abdominal muscles are tense, the diaphragm goes down. Internal organs are squeezed and their massage occurs.
- With delay - Breathing, in which a delay appears in the "inhale-exhale" cycle. There are several options for such breathing:
- inhale, delay, exhale;
- inhale, exhalation, delay;
- inhale, delay, exhalation, delay.
The last method is actively used in yoga, because the ancient masters of this teaching believed that at the time of the breath's delay, the body was filled with energy and force.
So, we know the main types of breathing - now let's talk about the views and differences of respiratory gymnastics.
There are many types of respiratory gymnastics, but they all work in the following principles:
- artificial difficulty;
- breathing delay;
- slow breathing.
In other words, everything is built on the weakening of breathing, due to which the benefits of respiratory gymnastics occur.
Being a young opera singer, Alexander Nikolaevna Strelnikov, together with his mother, developed a method of restoring a singing voice, as problems began with it. The technique was useful not only for vocal, but also for the body as a whole.
How to make a respiratory gymnastics of Strelnikova? Before starting, you should prepare a venue: it should be a bright room with clean air and an open window. Classes are better to conduct an empty stomach or half an hour after meals.
The essence of the technique of Strelnoye - In a monthly sharp breath through the nose, which is accompanied by a number of exercises. Such a breath should be active, strong and noisy - "Nyukhana air". Exhalation - imperceptible, comes by itself.
The necessary number of rules:
- Shoulders with each breath move not up, and down.
- Nostrils should be closed as if they click on them. They must obey you and be controlled.
- The gymnastics should be carried out until it becomes tired while there is pleasure.
At the first time, the exercise should be performed on 4, 8 or 16 sharp breaths. Rest between exercises - 2-4 seconds. For one approach, the average amount is 32 inhale, with a break for rest in 2-4 seconds.
When training in two weeks, it is possible to bring the level of classes up to 4000 breaths per day, dividing a series of exercises for three parts performed in the morning, at lunch and in the evening. After you feel a significant improvement in health, you can reduce the number of breaths in the exercises, but it is impossible to finish the classes.
If you get worse, the disease is exacerbated - it is better to perform this complex of breathing exercises sitting or lying on 2, 4, 8 breaths with a break between them in 2 or more seconds.
The gymnastics of Strelnoye affects the lungs, bronchi, skin and voice apparatus and treats the appropriate diseases :, bronchitis, pneumonia, stuttering, scoliosis, spinal injuries, diseases of the urogenital system and even neurosis.
The breathing exercise method Konstantin Pavlovich Butyko is based on the principle of "less breathe". It is clinically proven that such an approach can be treated over 90 diseases, the main cause of which is in the lack of carbon dioxide in the body. The author himself called his approach "by the method of will solve deep breathing."
All exercises in the Buteyko system are based on a delay or superficial breathing. The task is to reduce the need for oxygen and good saturation of the body with carbon dioxide.
Standard Respiratory Gymnastics by Buteyko Method:
- Inhale - 2 seconds.
- Exhalation - 4 seconds.
- Respiratory delay - 4 seconds.
At the same time, you will experience a feeling of lack of oxygen - this is normal. Such a condition is an integral part of the respiratory gymnastics Buteyko.
The breathing itself should be easy, inconspicuous, in contrast to the technique of Strelnoye, absolutely silent.
This type of gymnastics perfectly copes with bronchitis, pneumonia, adenoiditis, skin pathologies, Rhino disease, obesity, rheumatism and many other diseases.
To find out its state of the Buteyko system, spend the following experience:
- Make the most common breath.
- Hold your breath as far as you can.
If the delay lasted less than 20 seconds - it is bad, from 20 to 40 seconds - satisfactory, from 40 to minute - good and over 60 seconds - excellent.
Naturally, before applying such a respiratory gymnastics, it is worth consulted with a doctor and find out whether such loads are suitable for you.
In addition to solving problems with internal organs, breathing gymnastics solves the problems of aesthetic, for example, fights overweight. Special series of exercises, special technique and their daily execution will give you strength, energy and will be able to remove extra kilograms.
This type of respiratory gymnastics is much easier than running or power trainingSo apply it in everyday life is much easier and more pleasant. Classes can be carried out at any time and anywhere. However, it is worth consulting with the attending physician, since not all exercises will be useful. For example, during the injuries of the spine, the cardiovascular system, during pregnancy or feeding should not be independently resorted to the help of such gymnastics. But you can do under a doctor or instructor supervision.
The first results from exercises for weight loss will be noticeable in two weeks. With an intensive occupation, the year and more they will affect the overall health and health as a whole.
The main types of gymnastics for weight loss include:
- qigong - spiritual and respiratory practice of three exercises to get rid of excess weight;
- pranayama - yoga exercise system to get rid of all excess in the body;
- bodiflex - Based Harders Greg on aerobic breathing;
- oksisayz - Modification of bodiflex without sudden exhalations and breaths, more gentle technique.
The main exercises in this gymnastics are considered "dollar", "Cat", "abdominal press" and "scissors". All of them are especially useful to women after childbirth.
As we see, there are several types of gymnastics inside one type of gymnastics. In order not to make a mistake in choosing and choosing an effective method, consult with your doctor.
Despite such a rich assortment of respiratory techniques, there are general instructions for all types of exercises:
- Permanent and regular training.
- Classes should go only in good mood, abstract from everything that can cause negative emotions.
- It is impossible to throw training for a long time, and it is better to keep one convenient pace of workouts at all.
- . Most perfect option - Classes on the street or in nature in a pure area.
The last item is especially important, because without clean air, it makes no sense in such breathing exercises. How to be if you live in a polluted area, and frequent trips to nature are impossible?
One option is to occupy at home if you have an air purifier installed. It is even better - because it has three degrees of filtering against dust and dirt, allergens and harmful gases. It supplies a flow so necessary for respiratory gymnastics of oxygen, already purified from street dirt. Such equipment constantly supports fresh and clean air in the house, which will help you engage respiratory practices.
At the heart of the Marina Cappan technique lie Bodiflex and Oxicez - a combination proper breathing With stretching muscles:
- Inhale through the nose with the trashing of the abdomen.
- Calm exhale through the mouth with the maximum air outlet.
Marina also practices breathing delay for 8-10 seconds, which contributes to the saturation of the body with carbon dioxide, the importance of which we have already spoken in the method of Constantine Butyko.
Take 15 minutes a day and soon get the first visible results and sensations. The most important condition of technology is constant and regular training - do not skip and do not postpone classes for a long time. Otherwise, the effect will be either minimal, or it will not be completely.
Food takes better to do an hour after workout. If you are planning to study during the day, the practice will benefit two hours after meals or an hour before meals. Your advantage will be easy malnutrition - the body will be fresh and ready for exercises, during which you will understand what is fed.
It is impossible to engage in such a respiratory gymnastics in the case of bleeding, glaucoma, high pressure.
Exercises Bodiflex with Marina Corpa is easy to find on the Internet.
Yoga originates from antiquity and helps not only feel his body, control emotions and mind, but also to comprehend the spiritual principle. One of the steps of yoga is breathing.
The respiratory gymnastics of yogis uses full breathing with consistent muscle tension:
- The initial position can be any: sitting, standing, lying. It is important to remember that it is necessary to sit with a flat back and scattered chest. Lie - on a solid surface, breathe only through the nose.
- Sharp exhale, while the lower part of the abdomen is drawn.
- Inhale also begins with the bottom of the abdomen, then goes top partThe ribs are bred to the sides and only then the chest is expanding with a slight lift of the shoulders.
- Phase of exhalation: pull the belly, exhale, omit the ribs and chest.
Inhale and exhale light and free - should do so much air as necessary for comfortable breathing. This exercise is mastered gradually: from 20 seconds to 2 minutes per day. Later you can reach 8-10 minutes a day.
Another kind of breathing yoga exercise - Cleaning breath:
- Inhales as much as possible through the nose.
- Then hold the breath and later a few seconds strongly and rarely exhale a small part of the air through the mouth. The cheeks do not swell at the same time, and the lips are closer.
- Again, hold your breath for a second and exhale the second portion.
- Do so until you exhale the entire stock of the air. Repeat the exercise 2-3 times a day and will be able to strengthen the lungs, and it means that the whole organism.
If this technique turned out to you closer than others, sign up for yoga in your city and under the supervision of the instructor, do not only with breathing practices, but also stretching muscles. This will have a positive effect on both overall health and health as a whole.
For better enrichment of the body, oxygen uses abdomen or diaphragmal breathing. At the same time, the chest remains stationary, the stomach on the breath is absorbed and relaxed, it is drawn on the exhale.
To understand how to breathe a belly correctly, perform the following set of exercises:
- Lying on the floor, put the right hand on the chest, and the left on the stomach. Start breathing belly, blowing it on a breath and relaxing on exhalation. Right hand It remains fixed. Left moves up and down.
- Change the pressure when exhaling. Make a light ordinary breath, commemorate the lips and slowly exhale the air as if we calmly blow on the candle. The stomach must be drawn as much as possible.
- Reverse equipment - exhale sharply with the sound "ha". The sound should go exactly from the bottom of the belly.
- Put the book on the stomach no more than 1.5 kg. Continue to breathe with breathing delay on the "Once or Two-Three" both in the breath and exhale. This exercise will strengthen the abdominal breath and muscles of the press.
- "Dog": Stand on all fours and start sharply and quickly breathe belly. This will allow you to better feel the diaphragm and in the future control its work. Exercise is done shortly, not to cause dizziness.
Breathing with belly, dynamic exercises and protracted exhalation are perfectly suitable for the treatment and prevention of diseases of the pulmonary system. Respiratory gymnastics for lungs perfectly stacked in several exercises.
- Exhalation into water. Take a glass with water, put the tube into it, make the usual breath and slowly exhale the air through the tube. Exercise develops the mechanical properties of the lungs, normalizes gas exchange. It is necessary to do not more than five times a day for 10-15 minutes.
- Hug yourself. Source position: standing, legs on the width of the shoulders, hands are divorced to the sides, palm up. Take a breath and in exhale quickly cross your hands in front of yourself so that the palms hit the vanes. I exhale quickly and loudly.
- Firewood. We get up on the socks, begging back with the hands raised up, the fingers are hooked. Take a breath and in exhale sharply bent down, as if the cutting of the firewood, then we return to its original position. I exhale also strongly and loud.
- Skier. Source position: Legs on the width of the shoulders. We rise to the socks, slightly give the body forward, the hands also pull out in front of them, as if in them ski sticks. On the exhale slightly lean down, as if they pushed out, we start my hands as much as possible and back and in such a position on the feet of 2-3 seconds. Complete exhalation and return to its original position with a diaphragmal breath.
What is needed breathing gymnastics
Parents often have a question about the health of children. In our preschool institution is very much done so that the children acquire and save the habit of healthy image Life.
One of the ways of rehabilitation is the heated gymnastics, or rather, how such gymnastics is carried out in preparatory group "Mounting" I want to introduce you. But first I want to clarify why the breathing gymnastics need?This question often arises from us when we hear this term. Practice shows that breathing exercises are simply necessary for children, frowning colds, bronchitis, pneumonia, children suffering from bronchial asthma. The respiratory gymnastics perfectly complements any treatment (drug, homeopathic, physiotherapeutic), develops a child's still imperfect respiratory system, strengthens the protective forces of the body.
Children of the group "Mounting" very much like breathing gymnastics. We spend it in a well-worn room and in the morning, and in the afternoon.
One of your favorite exercises- "Bulk".
Exercise restores nasal breathing, forms a rhythmic exhalation and its recess. For this, a glass is taken, filled with a third of water, straw.
The presenter shows how it is necessary to blow into the glass through the straw so that for one exhale it turned out a long bullion: deeply inhale through the nose and makes a long exhalation into the tube. Who has a gurgling longer, he won.
"Sovka-owl"
The exercise is carried out for the development of coordination of the movements of the hands with the breathing movements of the chest, to improve the respiratory function.
Children sit down in a semicircle in front of the lead. According to the leading signal: "Day" - owl children slowly turn heads to the right and left.
According to the "Night" signal, the children look ahead and make up their hands-wings. Possessing down longly pronounce "U..u ... Fff". Repeat 3-4 times.
And our guys themselves made themselves attributes for breathing exercises, then such funny nodies.
We make a deep breath ... And, as slowly, we exhale ...
I like the guys breathing exercise"Breeze", whose movements are accompanied by verses:
I am a strong wind, I'm flying,
I'm flying where I want(Hands are omitted, legs are slightly placed, inhale through the nose)
I want to go left(turn your head left, lips with a tube and pour)
I can sound right(head straight, breath, head right, lips tube, exhalation)
I can and up(Head straight, breath through the nose, exhale through the lips with a tube, inhale)
And in the clouds(Lower the head, the chin touch the chest, calm exhale through the mouth)
But for now .. I accelerate clouds(circular movements with hands) .
With the help of respiratory gymnastics, your child will not only fit, will be in a good mood and breathe full of breasts, but you will breathe with him with relief. With regular execution of such gymnastics, the cold will bypass your child face!
Znameshchikova E.E., Educator.
Respiratory gymnastics for preschool children.
Why do you need respiratory gymnastics?
Breathing is the most important function of the body. Important place in physical culture Special breathing exercises, which provide full-fledged bronchi drainage, purify the mucous respiratory tract, strengthen the respiratory muscles. More ancient eastern wise men, creators of various respiratory systems, attached great importance to respiratory exercises.
It was believed that in addition to oxygen nutrition, an energy feeding of the body occurs with breathing. Proper breathing regulates the state of the human nervous system.
The human health, physical and mental activity, for example, breathing frequency, and breathing alternately depend on the left and right nostrils affect the function of the brain, largely depend on breathing.
The resulting respiratory muscles determines the physical performance and endurance of man: it is an unprepared person to run several tens of meters, as he starts to breathe and feel shortness of breath due to the weak development of respiratory muscles. Trained people do not have shortness of breath, and their breathing quickly calms down even after a long time exercise.
The breathing exercises contribute to the saturation of the organism with oxygen. The ability to control the breath contributes to the ability to control themselves.
In addition, the correct breathing stimulates the work of the heart, brain and nervous system, eliminates a person from many diseases, improves digestion. Slow exhale helps to relax, calm down, cope with excitement and irritability. In addition, breathing exercises are simply necessary for children, quite often with more frequent diseases, bronchitis, as well as recovering after inflammation of lungs or suffering bronchial asthma.
Respiratory gymnastics helps to increase the overall life tone of the child, resistance, tempering and stability of its body to diseases of the respiratory system.
Develops a respiratory muscular, increases the mobility of the chest and the diaphragm, improves lymph and blood circulation in the lungs, improves the activity of the cardiovascular system.
There are a lot of respiratory gymnastics techniques (according to K. P. Butteyko, A. N. Strelnikova, on the system of yoga, etc., but mechanically follow any of them is not advisable.
The bottom or "abdominal", "diaphragmal" (only the diaphragm participates in the respiratory movements, and the chest cell remains unchanged; the lower part of the lungs and a little - the average) is mainly ventilated;
Middle or "rib" (intercostal muscles are involved in the respiratory movements, the chest expands and slides upwards; the diaphragm also rises slightly);
Top or "clavary" (breathing is carried out only by raising the clavicle and shoulders when chest and some drawing of the diaphragm; The tops of the lungs and a bit are ventilated - the middle part);
Mixed or "full breathing of yogis" (combines all the above types of respiration, while all parts of the lungs are evenly ventilated).
For successful mastery of respiratory gymnastics, the following basic rules must be observed:
Air to dial through the nose;
Shoulders do not lift;
Exhalation should be long and smooth;
It is necessary to follow, so that the cheeks are not inflated (to begin with, they can be with their hands);
It is necessary to breathe with pleasure, since positive emotions themselves, have a significant wellness effect;
It is necessary to focus on the respiratory exercise, which increases its positive effect.
In order to systematically use breathing exercises, they should be included in the complexes of the Maine Gymnastics, health gymnastics After sleep, on the NOD on the physical development and physical assemblies - minutes during directly educational activities.
Exercises for gymnastics of proper breathing.
1. "Trumbach"
I. p. Sitting, hand brushes are compressed into the tube, raised up. Slowly exhausted, loudly utter "Dr. U-U";
Repeat 4-5 times.
2. "Hasiki"
I. p. Standing, the legs are slightly placed, the hands are lowered;
1-squeeze hands forward-tick (inhale)
2-squeeze hands back-so (slow exhalation)
Repeat 5-6 times.
3. "Rooster"
I. p. Stretch straight, legs apart, hands omit. Raise your hands to make a "breath", and then slowly
Updated hand, exhausted, utter "ka-ka-re-ku".
Repeat 5-6 times.
4. "Porridge boils"
I. p. Sitting, one hand lies on the stomach, the other on the chest. Tightening belly - inhale, protruding the belly - exhale.
Exhausted, loudly utter: "F-F-F-F-F";
Repeat 3-4 times.
5. "Varosik"
Walk around the room, making alternate movements with hands and senses
"Chuh-Chuh-Chuh";
Repeat for 20-30 seconds.
6. "Pump"
I. P. Get straight, legs together, hands are omitted. Inhalation, then the slope of the body to-exhale, the hands slide along the body, while saying loudly: "S-C-S-C", "C-S-C-C";
Repeat 6-8 slopes into each direction.
7. "Adjustable"
I. p.Standing, legs are placed on the width of the shoulders, one hand raised up, the other is assigned to the side.
Inhale the nose, then change the position of the hands and during the elongated exhalation
Sell \u200b\u200b"R-R-R-R-R".
Repeat 5-6 times.
8. "Grow big"
I. P. Stand straight, legs together, raise hands up, well pull, climb on socks - inhale;
Lower your hands down, go down to the entire foot - exhale. Exhausted, utter "y-x-x-x";
Repeat 4-5 times.
I. p. Standing, legs are arranged on the width of the shoulders, the hands are open. Tilt torso to the right and left.
When tilting-exhale, pronounce: T-U-U-X-X;
Repeat 3-4 tilt in each direction.
10. "Geese fly"
Slow walking For 1-2 minutes. Raise hands on the sides - inhale, hands down-exhale,
send "Mr. U-y".
An indispensable condition is the continuous monitoring of the well-being of children. All exercises must be performed against the background of the positive response of the child. It is always necessary to remember the commandment of hippocratic "not harm!".
The teacher must provide emotional heat and support to each child. It should be remembered that positive results are possible only with the joint work of the entire team of staff of the Dow, in understanding the importance, the significance of respiratory gymnastics in working with children.