Shooting exercises. Basic information about breathing exercises. Principles of Strelnikov's gymnastics

Today, more and more people are coming to the conclusion that no drugs, pills, plastic surgery and other unnatural interventions in the nature of our bodies can have such a beneficial effect on them as maintaining a healthy lifestyle. And this is proper nutrition, and sports, and the use of various health-restoring techniques and gymnastics. One of these is Strelnikova's breathing exercises.

This is an independent system of exercises, which at one time enjoyed dizzying popularity among artists and pop stars. Trained on it: Alla Pugacheva, Sofia Rotaru, Margarita Terekhova, Laima Vaikule, Andrey Mironov. And this is not a complete list!

If you are the type of person who actively practices healthy habits, or if you want to give your voice a new pleasant tone, then after reading this article, you may be inspired and want to try new experiences for yourself. Or if you are faced with unpleasant respiratory diseases and are looking for a practice that can return you to a high energy state, vigor of body and spirit in a short time, then the classes that will be discussed will suit you perfectly!

So, let's start a conversation on the topic - how to become vigorous and healthy, if you devote 7-8 minutes a day to this!

The story of the healing of an opera singer

Alexandra Strelnikova was born initially in a very creative environment. Such an atmosphere was in the house, in particular, thanks to mother Alexandra Severovna. She was a singing teacher at the Stanislavsky Opera and Drama Theatre. The daughter decided to follow in her footsteps and also became an opera singer, but fate had slightly different plans for little Sasha.

The thing is that from childhood she did not differ in too good health - she had a sick heart. Gradually, the disease gave complications to the girl's respiratory system, at first she began to suffocate, and then completely lost her voice. These complications occurred at an already conscious age, when Alexandra was a young singer.

Can you imagine what it was like for her?
Lose your own work tool at that age?

Mom and daughter decided not to give up and by all means return Sasha to her ability to sing. They began to work with breathing and, as Strelnikova herself says: “Thus, gradually, a complex of vocal gymnastics based on proper breathing was born.” Relying on him, Alexandra managed to regain her voice and she worked as an opera singer until her old age, giving the Russians this excellent technique.

Later, a set of exercises developed by mother and daughter is excellent. The system will also be very effective for people suffering from snoring.

System efficiency

Our respiratory system has 4 main functions: breathe, speak, sing and scream. Singing is the most difficult action of these 4. Therefore, this therapeutic gymnastics automatically restores all other functions. First of all, the breath itself. A feature of this approach is a short and sharp breath, which is produced while the chest is compressed. This is an absolutely unique technique in its effectiveness, which has no analogues around the world.

The elements of the system of movements according to Strelnikova actively involve almost all parts of the body:

• hips
• press
• shoulder girdle

As a result, the body begins to actively need oxygen. A sharp breath with a calm and passive exhalation stimulates the respiratory processes inside all tissues and organs. As a result, oxygen is better absorbed at the cellular level, and those receptors in the nose that connect the nasal cavity with other organs also begin to work more vigorously and better, having a beneficial effect on the entire process of inhalation and exhalation.

That is why the method effectively treats a huge number of ailments. He was appreciated at one time by the Soviet doctor of medical sciences, surgeon - otorhinolaryngologist Valentina Alexandrovna Zagoryanskaya - Feldman. She said that she had been observing for more than 30 years - what a wonderful healing effect Strelnikovskaya exercise therapy has on singers and actors with a variety of diseases of the vocal apparatus!

This method of recovery is useful to everyone and everyone. Any age. Especially for children who often catch colds. It improves metabolic processes, which means it strengthens the entire immune system.

Therapeutic exercise for breathing in diseases

As mentioned above, with various diseases of the respiratory system, Alexandra Nikolaevna's complex gives excellent results on the way to recovery. high efficiency is achieved due to the fact that:

1. The blood is better saturated with oxygen, due to the fact that more air enters the lungs

2. Due to the work with inhalation and exhalation, the lungs are naturally ventilated and cleansed of gases, dust and harmful allergens

3. The blood supply to the lungs, bronchi, and trachea is increased.

4. Respiratory muscles are strengthened and breathing itself is freer

5. Due to the large number of exercises for the pronunciation of various sounds, while using the diaphragm, spasms are removed from the muscles of the larynx and, in general, makes the process of inhaling and exhaling easier.

All these 5 reasons make Strelnikova's method for pneumonia also very relevant. And such a function as a general strengthening of the body and immunity will perfectly help people with hypertension.

Pros and cons

If you understand in detail and talk about the benefits and harms of Strelnikovskaya physical education. There are definitely more pluses here. But for some people there are some contraindications, such as:

• very high temperature
• internal bleeding

In all other cases, training according to the Strelnikova system will be useful and safe. I would like to especially note the benefits of the method for all people whose professions are related to speaking, singing and any stage performances related to the voice and the ability to master them. Since great emphasis in technology is placed on working out the muscles of the diaphragm, this allows a person to achieve the ability to speak “on the bottom”.

This way of speaking should be well known to people in one way or another connected with the theater. Actors and singers are well aware that most people in normal everyday life are used to using ligaments in the course of a conversation, but people on the stage cannot afford this. This is due to the fact that they have to broadcast to a large audience in large halls and human ligaments simply do not have enough power to convey the speech even to the ears of those who sit in the back rows.

But the diaphragm is quite capable!

Thus, by exercising, you not only improve your health, but also become the owner of a more pleasant artistic timbre.

Choosing a training method

If you suddenly decide to do these exercises under the strict guidance of professional specialists, then contact the one-of-a-kind breathing gymnastics center A.N. Strelnikova. It is there that you can get knowledge and the best indications specifically in your case practically from the source. Or rather, from a student of Alexandra Nikolaevna - Mikhail Nikolaevich Shchetinin.

At the same time, beware of scammers and other schools - this is how Shchetinin himself warns due to the fact that cases of speculation with the basic skills of a Soviet opera singer have recently become more frequent. And there were even cases when the incorrect execution of movements entailed a deterioration in the health of patients.

For those of you who do not want to dive too deeply into the basics of the complex, but still want to get a therapeutic and preventive effect, there is a set of simple and safe Strelnikov exercises that can be performed based on this video.

11 exercises

You need to start classes from the first three levels, preferably 2 times a day. Add 1 exercise every day. At the beginning, you can rest between movements for 10 seconds, then reduce to 2-3. Movements are performed in 12 sets of 8 breaths.

Inhalation is done through the nose. It should be sharp, short and deep. Exhalation through the mouth should be passive.

You can take 3 basic exercises. These are exercises number 5, 4, 3.

An exercise	Description
No. 1 - Palms	Stand up straight, bend your elbows, palms forward. Perform rhythmic breaths through your nose (4 in a row), clenching your palms into a fist. Lower your arms, rest for 4 seconds. Exhale freely through your mouth. 24 sets in any position (lying, standing or sitting). In case of difficulties, increase the rest to 10 seconds.
No. 2 - Shoulder straps	Stand straight, press your hands to your stomach, clenching your fists. Inhaling, sharply push your fists down, straining your shoulders. Bring your arms back to waist level, relax your shoulders as you exhale. 8 breaths - pause 4 sec. (12 x 8).
No. 3 - Pump	The stand is straight, the legs are already at a distance of the shoulders, the arms are lowered along the body. Perform a small forward bend (back rounded, head down), pull your hands to the floor without reaching it. Inhale while bending. Then exhale, straightening not completely. The rate of slopes is from 100 per minute. (12 x 8). In the event of a head or back injury, do not lean too much.
No. 4 - Cat	Stand up straight, feet shoulder-width apart. Sit down a little, turning to the right and taking a sharp breath. You return to the original position. Repeat the movement to the left. The knees are slightly bent, the hands perform grasping movements. Keep your back straight, twist at the waist. (12 x 8).
No. 5 - Hug your shoulders	In a standing position, bend your elbows and raise to shoulder level. Take a sharp breath, hugging your shoulders without crossing your arms. (12 x 8). If it's hard, do 4 movements.
No. 6 - Big pendulum	Stand straight, legs apart already shoulders. Lean forward, stretching your arms to the floor and inhaling. Then come back, wrap your arms around your shoulders and inhale again. (12 x 8). It is possible to perform sitting. With diseases of the spine, you can not bend back.
#7 - Head Turns	Stand straight, legs already shoulders. Turn your head to the right - inhale, to the left - inhale. Exhale between breaths. (12 x 8).
No. 8 - Ears	Stand up straight, legs narrower than shoulders. Tilt your head to the right, touching your shoulder with your ear - inhale, head to the left - inhale. Exhale between breaths. (12 x 8).
No. 9 - Pendulum head	Stand straight with your legs narrower than your shoulders. Tilt your head forward, looking at the floor - inhale, back (looking up) - inhale. Exhale between breaths. (12 x 8).
No. 10 - Rolls	Stand up straight, left foot forward, right foot back. Transfer body weight to the left leg, bend the right leg and put it on the toe. Squat on your left leg with a strong breath. Straighten your leg and shift your weight to your right. Squat on your right leg, inhaling. (12 x 8).
No. 11 - Steps	Front step. Stand straight, feet shoulder-width apart. Raise your left leg, bending it at the knee, to the stomach (the sock stretches down). Squat on your right leg with a noisy breath. Take the starting position. Repeat with the other leg. 8 times for 8 breaths. Back step. Bend your left leg at the knee, reaching your buttocks with your heel. Squat on your right leg while inhaling. Repeat with the other leg. 4 times for 8 breaths. With injuries of the limbs, thrombophlebitis, heart disease, raise your legs low, pause for 10 seconds.

Breathing according to Strelnikova is a miracle cure for many diseases that does not require medical treatment. For what diseases is this breathing exercise useful? Why is it called paradoxical? When and what exercises should be done?

The teacher-vocalist Alexandra Nikolaevna Strelnikova developed her respiratory gymnastics with the aim of staging the voice of opera singers. But it turned out unexpectedly that Strelnikova's breathing exercises not only strengthen the vocal cords of singers, artists, announcers and lecturers, but also treat a variety of diseases.

The benefits of breathing according to Strelnikova

Gymnastics, developed by A. N. Strelnikova, is useful for frequently ill children. Strengthening metabolic processes, it strengthens the child's body, helps to withstand the attacks of infections.

Respiratory gymnastics by A. N. Strelnikova is also called paradoxical. Why? Yes, because it is performed contrary to generally accepted rules, but it has a strong healing effect.
Paradoxical breathing exercises are practiced for hypertension, bronchitis, bronchial asthma, chronic bronchitis and pneumonia, chronic rhinitis and sinusitis, influenza, heart failure, arrhythmias, osteochondrosis, and diseases of the vocal apparatus.

Fundamentals of gymnastics

The two main exercises are tilt and at the same time a sharp breath, bringing the hands together in front of the chest and an active, noisy breath. You don't have to think about exhalation at all. It happens smoothly, softly, quietly during relaxation. Usually, we do the opposite: we exhale when we bend down, and we inhale when we rise. Movement helps breathing.

In Strelnikova, the muscles of the arms and chest do not help the muscles involved in breathing, and they have to work in an enhanced mode. As a result, they get stronger, while gas exchange is activated, and the body is rapidly saturated with oxygen, which has a beneficial effect on the general condition.

When to Exercise

As a treatment, breathing exercises are performed twice a day for 1500 breaths before meals or an hour and a half after it.
As a prophylactic, gymnastics is performed in the morning.
It can even replace general strengthening physical exercises, because it already has a general strengthening effect on the body.
In the evening, gymnastics will help relieve fatigue, relax after a busy day.

Exercises

Note!

According to the observations of A. N. Strelnikova herself, this breathing exercises are perfectly combined with recreational jogging, skiing, swimming, sports games, with dumbbells, etc. But you should not perform paradoxical gymnastics, and other breathing exercises in parallel. The combination of these exercises with yogic ones is especially contraindicated. They are incompatible. It is also dangerous to do them with severe myopia, glaucoma and persistent hypertension.

The well-known breathing exercises by N.A. Strelnikova is often confused with other healing methods. It is they who spoil the reputation of this clinically tested method of restoring a singing voice and increasing lung capacity. Very often, this system is mentioned in the same row with various cleansing, fasting, treatment with enemas and similar manipulations that are not related to either health or medicine.

Fortunately, today Strelnikova’s breathing exercises have an official resource on the Internet, which directly states that it should not be equated with Semenova starvation or other controversial things. Forced breathing through the nose and free exhalations are the visiting card of the system. However, if you digress a little from therapeutic exercises, you can find something similar in the set of yoga pranayamas. But Strelnikova's gymnastics is significantly different, if only in that in the process of performing it, a person changes the position of the body, and does not sit still, concentrating on inhalations and exhalations.

Breathing exercises Strelnikova. If you try, you can find videos of all exercises on Youtube for free. There are only three basic exercises, the rest are movements of the second level and are mastered only after the practice of the first three has become a habit for a person.

The most important thing is to master a sharp breath through the nose. It is a bit similar to what is done in the “bodyflex” system, but it is required not to relax the stomach, but rather, to sniff with the nose and at the same time push the anterior abdominal wall inward. This is a feature of gymnastics - breaths are taken as if through the resistance of the diaphragm, there should be a feeling that the unfolding lungs overcome the obstacle.

Exhalations through the system are not forced, but calm. This is what distinguishes it from different gymnastics for weight loss.

The basic movements are:

• "Palms". Stand up straight, bring your shoulders parallel to the floor and bend your elbows. Squeeze your fingers on the inhale and unclench them on the exhale. Perform 4 to 20 repetitions. Sometimes they write that the number of repetitions must always be a multiple of an even number.
• "The chauffeurs". A similar stance, arms lowered, bent at the elbows, on inspiration - a sharp extension and return to the original stance on the exhale.
• "Pump". Stand up straight, perform a soft bend in the hip joints. On inspiration, bend in the thoracic region, providing additional resistance to the respiratory movement. As you exhale, straighten your spine.

Repetitions in all three movements are similar to the mode of the first exercise. Gymnastics should be done in the morning on an empty stomach, and in the evening, an hour after a light meal.

The benefits of breathing exercises

Most people like to attribute properties to exercise that they don't actually have. ON THE. Strelnikova created her own gymnastics in order to regain her singing voice. The goal was to increase lung capacity, and nothing else. Later empirically it was found:

• breathing exercises increase the useful capacity of the lungs. In children who were engaged in this system and, improvements were noted. Therefore, gymnastics began to be considered an auxiliary method of treating this disease;
• in general, movement and deep breathing improve blood circulation. This allows you to better nourish the tissues with oxygen, and contributes to a better recovery and normalization of cellular metabolism;
• deep breathing solves a number of psychosomatic problems. Positive dynamics was achieved in patients with bronchial asthma. Almost all people notice an improvement in well-being, mobility, and more harmonious sensations in the body;
• gymnastics has shown effectiveness in the complex treatment of stuttering and speech disorders in children. Sometimes used as an independent method by speech therapists.

Myths about Strelnikova's gymnastics

For the layman, for some reason, this direction is associated with gymnastics for weight loss. It is generally accepted that at least some movement is already a great feat in the field of one's own health and a real way to lose weight. Entire articles have been written about how oxygen in cells burns fat. However, physiologically, the mechanism of lipolysis has nothing to do, for example, with burning a piece of cotton wool on a match with a large air flow. The breakdown of the fat layer is a process triggered at the hormonal level. Therefore, it can hardly be caused by arbitrarily deep breathing. Gymnastics Strelnikova is not something that replaces a balanced diet and increased physical activity.

The exercises of the Strelnikova system are not so energy-consuming as to be considered an independent method of losing weight. Rather, 1 minute of such movements will help “burn” about 3 kcal, and not 7-8, such as running or walking uphill with a significant slope. Therefore, in the context of the "calorie equation" - this is not the best way.

However, as hygienic gymnastics, this complex can help overweight people to establish a routine and improve mobility. Gradually, you can move from simple to complex. Or do breathing exercises for vigor, for example, before a long walk.

Absolutely all the results in the treatment of diseases show us that this is a good auxiliary general strengthening method, but not an independent method of treating diseases, and even more so, not an alternative to traditional treatment. The same respiratory diseases are treated comprehensively, and medications are not canceled for the duration of the gymnastics.

In some sources, you can find very obvious exaggerations about this gymnastics. Many people write that it turns back time and stops aging. Unfortunately, there are no such tools in the arsenal of modern science at all. Regular performance of any physical exercise gives vigor, peace of mind, health and longevity, but is not able to change the fact that over time the body will age, and the appearance will change. In general, before starting classes, it is worth consulting with specialists in the profile of diseases, and do not cancel another treatment yourself if you are undergoing it.

You may have heard about a non-drug method that was created in the 40s. It was originally recommended for restoring a singing voice.

Almost thirty years later (1973), the teacher-phoniator (the author of the method) Alexandra Nikolaevna Strelnikova received a copyright certificate for her unique development, which passed the registration procedure by the Institute of Patent Examination.

What is the essence of the technique?

Unlike traditional breathing exercises, which focus on time and exhalation, Strelnikova breathing (exercises) is a simple and affordable method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.

Moreover, this forbids holding air or expelling it from the lungs when exhaling. Active and powerful inhalation is combined with chest compression. This allows oxygen to additionally enter the tissues of the body and helps to improve well-being. Due to the inverse coordination of breathing and movements, the development of muscles that are associated with breathing is stimulated.

It should be noted that each breathing exercise gives a very quick effect. Strelnikova was able to develop a complex whose beneficial effect on the body can be felt after 15 minutes. If it is performed correctly, your breathing will become easier, lightness will appear, a surge of strength, efficiency, and your mood will improve significantly.

Contraindications

Despite the benefits proven and recognized by traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These should include:

• pathology of internal organs;
• fever and high temperature;
• brain injury and spinal injury;
• cervical osteochondrosis (old);
• various bleeding;
• hypertension;
• increased ocular or intracranial pressure;
• myopia;
• thrombophlebitis;
• glaucoma;
• stones in the gallbladder or kidneys;
• diseases of the heart and blood vessels.

When asked if Strelnikova’s technique (short breathing exercises) is right for you, only your attending physician can answer after additional research. Cases have been recorded when it was performed in a sparing mode, significantly facilitating the condition even in bedridden patients.

What do you need to know before starting classes?

Beginners who are just getting acquainted with the Strelnikova method need to learn the basic rules:

1. First of all, you need to learn how to actively and noisily inhale. At this time, the wings of the nose are pressed against the septum (involuntarily). Energetic breath should be reminiscent of clapping your hands.
2. According to those who have already mastered this technique, Strelnikova's technique is not at all complicated. Short breathing exercises involve a smooth, natural exhalation. Remaining air is expelled through the mouth. Exhalation should be effortless. The desire to exhale actively can cause not only a failure of the respiratory rhythm, but also lead to
3. Exercises that are aimed at restoring proper breathing should be performed on the count. In this case, all elements of this technique are performed correctly, and this will help you (especially at the beginning of classes) to eliminate disruptions in rhythm.
4. Movement and inhalation are a single element of respiratory gymnastics. They need to be done at the same time. You cannot do this in sequence. In this case, it does not matter at all whether the patient is standing, lying or sitting. It largely depends on the severity of the disease.
5. The number of any exercises should be a multiple of 4. This is a musical size that will easily help you calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is made up of odd values ​​​​(for example, 3, 5), according to the followers of this gymnastics, requires skills and physical endurance.

Between series of exercises, a pause for rest is allowed for no more than ten seconds. In this case, the activity looks like this:

• the first two days: 24 sets of 4 breaths (pauses of 10 seconds);
• the next two days: 12 sets of 8 breaths (same pauses);
• fifth and sixth day: 6 repetitions of 16 breaths (pauses ten seconds);
• from the seventh day: 3 sets of 32 breaths (pauses are preserved).

In addition to the rhythm, it is necessary to maintain a good mood and good spirits while doing the exercises. So you will achieve a greater effect in healing the body.

This is a very effective breathing exercise. Strelnikova developed the exercises with the expectation that they would be performed regularly. Class breaks are not allowed. After 30 days of training, pauses for rest should be gradually reduced to 5, and then to 3 seconds, provided that you feel good.

You should not be bothered by slight fatigue or dizziness. This can be caused by a temporary oversaturation of the brain with oxygen.

Basic exercises

All exercises of the Strelnikova complex at the beginning of classes do not need to be performed. Even the base 12 episodes need to be split up first. Master the first three exercises, only after that add one daily until you master the whole complex.

"Palms"

A very simple breathing exercise. Strelnikova designed it so that even very young children could perform it. Turn your open palms away from you. Elbows in a bent state are directed vertically down. We take noisy, powerful breaths, sharply clenching our palms into fists at this time. Repeat the exercise 4 times, exhaling slowly. After four repetitions, pause for 4 seconds.

"Leaders"

Legs shoulder width apart. Relax your shoulders, raise your head. Squeeze your hands into fists at waist level. With an inhalation, sharply throw your hands down, open your fists and spread your fingers. The muscles of the shoulders, forearms ("shoulder straps"), as well as the hands at this time should experience a slight tension. The initial series is 8 breaths (3 seconds pause). Number of episodes - 12.

"Pump"

Shoulders down, arms along the body. Bend over (slowly) imagining that you have a pump in your hands, inhale noisily and sharply. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.

We complicate classes

Having mastered the basic exercises, you can proceed to study the rest of the complex, adding something new to your workouts every day.

"Cat"

Place your feet slightly narrower than shoulder width. Shoulders are relaxed, lower your arms to the sides of your body. Taking a sharp breath, sit down shallowly. Turn the body to the right. Bend your elbows at the same time, clench your palms into fists. Slow exhalation, and you can return to the starting position. After this, the exercise is repeated on the left side. 12 sets of 8 exercises in both directions.

"Hug your shoulders"

We continue to study breathing according to Strelnikova. Asthma exercises are sure to include this series. Bend your elbows, raising them to shoulder level so that the left hand is above the right elbow and, accordingly, the right hand is above the left elbow. With a sharp inhalation, hug yourself without changing hands or crossing them. One hand will hug the shoulder, the second will be in the armpit. We return to the starting position with a slow exhalation. The series consists of 8 breath movements, approaches - 12.

"Head Turns"

Another exercise that is effective for asthma. Perform alternate turns of the head left and right - without delay, accompanying the movements with sharp breaths. Exhalation occurs through the open mouth involuntarily. 12 sets of 8 movements (break 4 seconds).

"Big Pendulum"

This exercise includes the previous two. First, we perform the movements from the “Pump”, after that, without taking a break, we perform the exercise “Hug your shoulders”. The exercise consists of 12 sets of 8 movements.

"Ears"

We begin to shake our heads: to the right - we reach the right shoulder, to the left - to the left. With every movement, a noisy sharp breath. Shoulders should not be raised, the body and neck are relaxed. The exercises included in the basic cycle: “Rolls”, “Steps”, “Pendulum with the head”, can be performed only after a good mastery of the first 8 exercises. This complex is shown as an effective method of treatment and prevention (in the absence of contraindications) for most people. Even pregnant women are shown to Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a physician. For the prevention of diseases, classes are held in the mornings or in the evenings. After a busy day, they will help get rid of fatigue.

Breathing according to Strelnikova: exercises for bronchitis

Three main exercises are used to treat and prevent this serious disease: “Hug your shoulders”; "Eights"; "Pump". Such a complex contributes to a better sputum discharge, it stops coughing attacks, giving peace to the ligaments and bronchi. For everyone who is prone to frequent bronchitis, we recommend mastering breathing according to Strelnikova. The exercises are simple, but perform them strictly in accordance with the recommendations of the author of the complex.

What to do during a coughing fit with bronchitis? You should tilt your head down. Relax your neck muscles completely. Place your palms on your stomach on either side of your navel. When coughing and exhaling, push the stomach from top to bottom with a push. In this way you will help the diaphragm. As a result, mucus will come off easier.

Exercises for weight loss

We continue to tell you about breathing according to Strelnikova. Exercise for weight loss is likely to interest many of our readers. To achieve maximum effect, you should follow some rules:

• The main focus is on the breath. It should be short, noisy, sharp, like a clap or a shot.
• Exhalation - natural, hardly noticeable. Don't hold your breath as you exhale.

Do not forget about the basic rule on which Strelnikova's breathing is based. Exercises begin to be performed on inspiration. The main complex is performed four times for eight breaths. You can gradually increase the number of approaches.

Strelnikova's breathing is becoming very popular today. Weight loss exercises are a basic set of simple but effective movements. They can be performed by people with different levels of physical fitness. In addition, more complex exercises are also used for weight loss. They can be started after a long preparation. Start classes with the basics. They will allow you to achieve excellent results with regular and correct implementation.

At first, “Palms”, “Poles”, “Cat” are performed. Then “Big Pendulum”, “Hug Your Shoulders” are gradually added to them. A simple scheme is strictly observed - 4 sets of 8 breaths with a break of 3 seconds.

It has been empirically proven that breathing according to Strelnikova (exercises) is quite effective. Reviews of people who have mastered this technique suggest that regular exercise for weight loss helps to cure various diseases. The main principle of this technique is the use of abdominal breathing, while chest breathing is inhibited. In this case, the diaphragm is much more strained, its muscles are strengthened, and therefore the blood flow in the organs improves. This cleanses them of toxins and toxins. In addition, abdominal breathing increases lung capacity. After several months of constant exercise, it can be increased by 0.3 liters.

This gymnastics activates the following processes:

• noticeably dulls the feeling of hunger;
• improves the work of the digestive tract;
• fat cells are actively split;
• immunity is strengthened;
• the work of the nervous system is normalized.

Breathing exercises according to Strelnikova: exercises for children

This unique technique is suitable for classes with children aged 3 years and older. These simple exercises can be performed by sick teenagers. Many note that the advantage of this complex is the ability to deal with it with the whole family. In the beginning (the first lesson with a child), three exercises will be enough. You should do it twice a day - before breakfast and after dinner.

Having mastered this simple breathing exercise, with regular exercises, you can get rid of various ailments that often affect children aged 3-7 years. It is they who often turn into a chronic form - tonsillitis, bronchitis, frequent colds.

So, with what movements does Strelnikova's breathing exercises recommend starting classes? The exercises are already familiar to you - “Palms”, “Pump”, “Purples”. This is the basis of the complex, to which more complex elements are gradually added. Having mastered them, you can conduct classes on the treatment and prevention of such serious diseases as bronchitis and asthma. It is better if the doctor conducts the first lesson.

Treatment for stuttering

The most effective exercises for the treatment of this pathology are "Hug your shoulders" and "Pump". With stuttering children they are carried out twice a day. These exercises are basic, but others can be added to the complex.

Speech therapists note that Strelnikova’s breathing exercises (exercises for children), for example, “Hug your shoulders”, contribute to the fact that the vocal cords in the larynx make an oncoming movement. The kid with classes helps them to close more closely. After two months of regular training, the child's breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, the muscles of the nasopharynx are strengthened. A jet of air, passing through the larynx during exhalation, vibrates and massages the vocal cords, forcing them to close when pronouncing sounds.

Breathing according to Strelnikova (exercises for children) should be supplemented with classes with a speech therapist. In this case, the problem will be solved faster.

Classes should start from the first 3 exercises of the complex.

INTRODUCTORY LESSON

First exercise « palms» - warm-up. All exercises are described in the main complex, see below).

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements (“hundred” by Strelnikova) come out. Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhalations should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about the breath, noisy, for the whole room. Forget about exhalation.

When inhaling, slightly close your lips.

A short, noisy breath through the nose is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short breath through the nose, the lips open a little - and the exhalation occurs by itself through the mouth (and is not audible). Grimacing while inhaling is absolutely impossible !!! And raise the palatine curtain, sticking out the stomach.

Do not think about where the air will go, think that you are sniffing the air very briefly and noisily (like clapping your hands).

Shoulders are not involved in breathing, so you should not raise them. This needs to be monitored!

At the beginning of the workout, you may feel a little dizzy. Don't be scared! You can do exercises "palms" while sitting (you need to think about the recommendations for VGDM (vegetative-vascular dystonia).

The second exercise "Shooters" 8 breaths are taken without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.

The third exercise "Pump" you need to do 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, doing "Palms" do 8 breaths of movements.

On the second day add exercises "Cat“, 12 times for 8 movements.

1. "Hug your shoulders"
2. "Big Pendulum"
3. "Head Turns"
4. "Ears",
5. "Pendulum Head"
6. "rolls",
7. "Steps".

When the exercises are well mastered, their performance should be increased from 8 to 16 breaths, then 32. Rest is maintained for 3-4-5 seconds, but not after the "eights", but after "16" and "32" breaths-movements.

If the exercise is done in 16 breaths, then it is performed 6 times; if 32 breaths, then 3 times. If necessary, the pause can be increased to 10 seconds, but no more.

In the case when you easily take 32 breaths in a row and you are able to do 96 breaths (“hundred”), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go too far", and Strelnikova's breathing exercises will stop helping you.

Main complex

Consider the main complex. It is worth repeating the rules that must be observed when performing the first three exercises.

Rules:

1. Think only about inhaling through your nose. Train only breath. Inhale - sharp, short, noisy (clap hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not delay or exhale exhalation. Inhalation - very active through the nose, exhalation - through the mouth, inaudible and passive. Noise during exhalation should not be!
3. Simultaneously with a sigh, movements are made, and nothing else!
4. In the respiratory gymnastics of the Strelnikova movement, inhalations are performed in the rhythm of a step step.
5. The account is performed mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.

Breathing exercises Strelnikova

1. Exercise "palms"

I.p. (starting position) - standing:

Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”. Standing in this position, you should take short, rhythmic, noisy breaths through your nose while squeezing your palms into fists (the so-called grasping movements. Without a pause, take 4 rhythmic, sharp breaths through your nose. Then lower and rest for 4-5 seconds. Then do another 4 noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. At the beginning of the lesson, you may experience dizziness, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "chauffeurs"

I.p. - standing, hands clenched into fists and pressed to the stomach at waist level. When inhaling, it is necessary to sharply push the fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor). Then return the brushes to the level of the belt in ip. Make 8 breaths in a row. Normally 12 times 8.

3. Exercise "pump" ("inflating a tire")

I.p. - standing, slightly narrower than shoulder width, hands below (o.s. - main stance). Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose. The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car. Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt. Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries of the spine and head, perennial and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.

This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.

4. Exercise "cat" (half squat with turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor). Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.

Then do the same with a left turn. Exhalations are performed spontaneously. The knees are slightly bent and straightened (do not squat much, but lightly and springy). Hands on the left and right are grasping movements. straight, turn at the waist.

Normally ex. performed 12 times.

5. Exercise "hug your shoulders"

I.p. - standing, arms bent and raised to shoulder level. It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders. And with every movement, a breath is taken. Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the sides.

Normally, the exercise is performed 12p - 8 breaths-movement. Can be performed in different starting positions.

Restrictions:

Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise. It should start from 2 weeks of classes. If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.

6. Exercise "big pendulum"

I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale. Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale. Exhale voluntarily between inhalations.

Normal: 12 times. The exercise can be performed while sitting.

Restrictions:

Osteochondrosis, spinal injuries, displacement of intervertebral discs.

With these diseases, you should limit movement, lean forward a little and bend a little while bending back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

You can add one exercise every day from the second part of the complex, before mastering all the others.

7. Head turn exercise

I.p. - standing, legs already shoulders. Turning the head to the right - a short, noisy breath through the nose. Same thing to the left. The head in the middle does not stop, is not tense.

Important to remember! Exhalation must be done through the mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I.p. - standing, legs already shoulders. Slight tilt of the head to the right, to the right shoulder - inhale through the nose. Same thing to the left. Shake your head slightly, looking forward. The exercise is similar to the "Chinese dummy".

Inhalations are performed along with movements. Exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (down and up)

I.p. - standing, legs already shoulders. Lower your head down (look at the floor) - a short, sharp breath. Raise your head up (look at the ceiling) - inhale. I remind you that exhalations should be between breaths and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”. Perform a small turn of the head, but the breath is noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg. Body and legs are straight. Bend your right leg and put it on your toe for balance (but don't lean on it). Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened). Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).

Important to remember:

1 - squats are done along with inhalation;

2 - transfer the center of gravity to the leg on which the squat is performed;

3 - after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only it is necessary to change the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

1) "Forward step".

I.p. - standing, legs already shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath. After squatting, the legs must be returned to their original position. Do the same, lifting the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.

In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise the knee high!

2) Back step.

I.p. - too. The left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.

Normal: 4 times - 8 breaths.

Breathing exercises Strelnikova, video lesson

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