In the modern world, due to the fast pace of life, people lose the opportunity to enjoy some moments and let the beauty of the environment into their inner world. They gradually fade into the background simple physical activity And standard fitness exercises for body beauty. And they are being replaced by practices and methods of the East, the basis of which is the harmonious connection of the inner and outer world of a person, the development of both the spiritual side and physical strength and endurance.
Morning qigong exercises with Lee Holden for 10 minutes are designed to renew energy and fill the body with positive emotions. Air is considered the basis, so training is carried out only outdoors; indoors it will be impossible to achieve the desired effect. Regardless of age, a set of exercises works equally well for losing weight and improving appearance.
Lee Holden is one of the most famous trainers in this technique; he studied eastern practices and achieved a significant level of skill in this regard. The author of the updated technique makes it possible to adapt your body to the high pace of life in the city, but at the same time develop the necessary physical endurance and mental clarity.
Morning qigong exercises with Lee Holden are suitable for almost everyone who wants to change not only their outer world, but also their inner feeling.
Result and technique
Preparation is important for maximum results. In this technique, you should pay attention to the choice of posture or “path of movement,” tune in to rhythmic, calm breathing processes and imagine the flow of positive energy from which inspiration will be drawn.
The effect of gymnastics:
- General improvement in well-being and increased muscle tone. Thanks to properly selected physical exercises combined with a relaxation mindset, you can charge your body with a surge of strength and energy.
- Exercise makes it possible to get rid of pain in joints and bones and forget about the weakness of the body. Thanks to massage movements and pressure on certain points of the skin, the treatment process occurs.
- Heart rate and blood pressure are normalized. This applies to both hypotensive and hypertensive patients equally.
- With regular qigong exercises, you can cure even cancer in the early stages or include movements in the process of restoring the body after treatment.
- Normalization of metabolism and improvement of metabolism. The technique will not help you completely get rid of excess weight, but it can regulate the process of food processing and speed up the absorption of nutrients.
It doesn’t matter what level of training the person who wants to practice has, the main thing here is regularity and a firm belief in a positive result.
As with other gymnastic procedures, there are also a number of contraindications :
- Kidney and liver diseases will not transfer the load to certain organs.
- Pregnancy and postpartum period. At this time, the female body is weak and has not recovered after the birth of the baby.
- Injuries or fractures. Some movements require physical activity and the participation of different muscle groups.
Qigong for digestion and weight loss
Excess weight and problems with the functioning of the gastrointestinal tract are the most common pathologies in modern society.
Lee Holden has developed a special technique that is aimed at improving digestive processes and, as a result, loss of excess fat accumulation, and general stabilization of the functioning of the gastrointestinal tract.
The author of the technique claims that just 15-minute daily exercises will help you forget forever about the manifestations of gastritis, intestinal disorders, flatulence, colic, cramps, nausea and many other unpleasant symptoms of improper bowel function.
The principle of gymnastics is that the energy flow of Qi enters the human body when performing a respiratory complex and distributes this energy throughout all cells and organs through special physical activity.
Qigong gymnastics exercises to normalize digestion contain special manipulations with the fingers, hands, and palms against the background of proper breathing with the stomach, diaphragm, saturation of cells with oxygen and extreme concentration on Qi energy.
In the video tutorials, Master Li describes in detail the technique of performing each element of the program and clearly demonstrates each movement.
Features of the Chinese technique
Before starting the 15-minute complex, you need to learn simple truths. Firstly, breathing is perceived not as a process, but as a link in the life of the body and nourishment for the inner world.
Therefore, the calmer and deeper you can breathe, the better for the effectiveness of the process.
Inhalation is done through the mouth, and at the same time the abdominal muscles are compressed in order to inhale more. Exhalation occurs through the nose and at the same time the stomach relaxes, like the whole body.
Proper breathing will help calm the body and tune the mind to Qi - the energy of life and prosperity.
Secondly, each workout should end with vigorous, sharp and patting massage treatments to rid the body of fat deposits. Next, you need to give up dead food, that is, foods with added preservatives and chemicals. Try to eat more vegetables and fruits and foods containing fiber. Every day you need to drink a lot of water to speed up your metabolism and cleanse your body.
Exercises from the Lee Holden complex
All exercises from the master’s famous complex are absolutely simple and do not require special preparation on the part of the practitioner.
To better understand the essence and technical side, here are examples of some basic gymnastic elements from Lee Holden’s morning complex:
Knocking on the door of life
Starting position: standing straight, feet shoulder-width apart. The arms, neck, and back should be completely relaxed. Rocking movements are made from side to side, the hands hit either the abdominal cavity or the lower back.
The blows should not cause pain; their task is to stimulate biologically active points that are responsible for the physical and mental health of the body.
The duration of the exercise depends on the time available to the practitioner, but not less than 1 minute.
Tiger
In several parts of the program there are 2 variants of this exercise. They are similar to each other, but still slightly different. In the morning exercises “Tiger” is performed as follows: take a deep breath - arms rise upward with all your might, exhale - lower down while bending your knees.
The pelvis is pulled back until it reaches a line parallel to the floor. The exercise must be performed at an extremely slow pace, without any sudden movements. The depth of squats depends only on the capabilities of those involved. The ideal option is the squat technique described above, however, even shallow squats will give a positive result in strengthening the legs, buttocks, and normalizing kidney activity.
According to Lee, the exercise releases the tiger energy that lies within every person.
Qi massage
Holden's technique includes massage elements that promote the functioning of internal organs. These massage movements are aimed at improving the health of the kidneys, the health of which is the true reason for longevity.
The exercise consists of gently superficially tapping the kidney area. then connect other parts of the body: legs (external and internal sides), thighs, legs. Then the transition is made to the upper part: stomach, chest, neck, arms.
The final stage is tapping the chest with fists. This exercise strengthens the immune system and awakens powerful vital energy.
Buddha holding the Earth
Hands close in the hands forming a circle, rise upward, behind the head, then smoothly lower down
To achieve the desired effectiveness, it is extremely important to control the depth and rhythm of inhalations and exhalations, because this element relates specifically to breathing techniques
Tame the tiger, return to the mountain
Starting position - standing, arms along the body. Then, the arms slowly spread to the sides and return to their place, rise up, forward, visualize drawing a circle, and return to the starting position. The exercise requires extreme focus on the release of negative energy, relaxation, and control of breathing technique.
Concentration
Standing on the floor, your legs are brought together. The right hand rises up and relaxes, the second is placed on the abdominal area. The raised hand describes a semicircle, moving from bottom to top.
When the hand is on top, the palm straightens, moves to the chest and goes down to the stomach. The same manipulations need to be carried out with the second hand.
The final stage consists of completely relaxing the body in a standing position with both hands on the “Sea of Qi”.
Qigong exercises
Thanks to Lee Holden's modifications, performing the Eastern technique has become easier. His gymnastics includes exercises for different muscle groups. To perform the “Door of Life”, stand with your feet shoulder-width apart, relax your body and neck.
Then, bending your elbows, turn your body to the sides as much as possible, while using your palms to pat yourself on the abdomen and spine. Movement activates the heart and warms up the body.
For the muscles of the legs and arms, the “tiger” exercise is used. The starting position is the same as in the previous one, lower your arms down, gradually squatting and, while inhaling, rise up, shaking your arms above your head. You can do it in several approaches to enhance the effect of the action.
Qi massage is done to saturate the blood with air and improve its circulation throughout the body. After the exercises, relax the body and use patting movements to accelerate the blood, starting from the chest and back to the calves.
If the exercises are done in the morning, then this is a short procedure; in the evening, exercises can take up to 40 minutes, depending on the intensity and the desired result.
Lee Holden: what special did the master do
Before he started using Eastern practices, Lee was an average American guy who was actively involved in football and practiced a healthy lifestyle.
One day, the future master realized that in order to maintain complete control not only over the body, but also over the mind, he needed something more than what he was doing at the moment. It was this conclusion that led Lee to experiments with oriental gymnastics, among which he chose Qigong - the most effective and comprehensive method of self-knowledge and self-control.
However, the original practice of Qigong is an extremely complex gymnastics, especially if we talk about its use by an ordinary resident of a metropolis. Lee Holden managed to simplify the exercises of the complex without losing their effectiveness and original ancient structure.
The master improved the program year after year and the results of his hard work exceeded all of Lee’s expectations.
The trainer created an individual course based on an ancient methodology, which became accessible to people of different levels of physical fitness and age. Lee Holden's gymnastics is a modern method of self-healing that does not require any special conditions or the participation of a trainer.
Absolutely everyone can do this gymnastics independently in clothes and a place that is comfortable for them. Qigong gymnastics from Master Li are simple exercises with a comprehensive focus.
Reviews about gymnastics
I am impressed by techniques that combine not only physical activity and muscle development, but also the development of the respiratory tract and filling the body with energy. It energizes the body and invigorates the mind. Lee Holden's morning ritual for 20 minutes makes it possible to achieve good results and tighten the body. After training in the gym, I always do an additional qigong complex. In the future I want to combine this exercise with the study of oriental martial art.
I often hear this name, but literally until last night I didn’t know who it was. A magazine about men's health caught my eye and there was a long article about the biography of this trainer. Right now I’m sitting and watching the video: “Lee Holden’s morning exercises 10 minutes.” I want to do it tomorrow.
Rules for morning 10 min Qigong exercises.
1. You cannot suddenly get involved in vigorous activity, this is harmful to the heart. 2. Some exercises can be done while lying in bed. 3. Before starting the complex, you can wash your face, walk around a little, and drink a glass of water. 4. It is necessary to perform the complex in a ventilated room, in clothes that do not restrict movement, to quiet music with a tempo of no higher than 140-170 beats per minute.
There are a great variety of morning exercise complexes. We offer you two sets of Chinese morning qigong exercises.
Tibetan gymnastics 5 pearls
The 5 pearls gymnastics were also practiced by Tibetan monks. It affects hormonal levels and helps you lose weight.
1 pearl
We spread our arms to the sides and rotate clockwise (21 times). Exercise improves blood circulation throughout the body.
2 pearl
Place your hands on the floor and raise your legs at right angles. And so 21 times.
3 pearl
We kneel down, press our chin to our chest, place our feet on our toes, then bend our back (21 times).
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Qigong with Lee Holden for Emotional Balance
The first pillar on which health rests is mental state. Energy can be transformed so that it benefits the body. Lee Holden explains how changing your breathing and massaging acupuncture points can help you change your emotional state.
httpv://www.youtube.com/watch?v=embed/EsTyzz2KYnk
Expert assessment: From a medical point of view, it is confirmed that with different emotional moods a person’s breathing changes. It makes sense that changing one's breathing and thoughts to positive ones can calm a person and possibly prevent the onset of illness.
Who is Lee Holden and why should we thank him?
Despite his very typical Chinese name, Lee Holden was not born in China.
An ordinary guy lived in America, played American football, and one day he realized that Eastern practices helped him not only control his body, but also clear his mind, which is important in the bustle of big cities. Lee tried a lot, but it was Qigong that was ideal for him
By the way, Holden is still alive today and is an excellent example of the beneficial effects of exercise on the body.
He did this very well and developed individual programs for people with different physical fitness and abilities. In his videos, Lee Holden demonstrates Qigong exercises in as much detail as possible, wearing simple clothes and being in an ordinary living room, and not in a gym. By this, he emphasizes the universality of his approach, and the name of the course “Qigong for everyone” suggests that everyone can enjoy gymnastics. Thanks to Lee Holden, self-healing is no longer something incredible.
Gymnastic complexes for women “for...”
Why is Lee Holden famous?
These workouts have gained great popularity due to the fact that by practicing them for just 10-20 minutes a day, you will be energized and feel invigorated. There are two programs for morning classes:
- Lee Holden morning ritual 20 minutes;
- Lee Holden morning exercises 10 minutes.
10-minute Qigong class with Lee Holden
Lee Holden promises that after just a few days of regular training on his program, you will feel much better and it will be easier for you to wake up. The movements in this complex are very harmoniously combined with breathing, you literally feel how muscle tension, stiffness goes away, blood circulation improves and saturates the muscles with oxygen.
20 minute lesson
The 20-minute complex is built on the basis of the 10-minute complex, but it is more effective. Thanks to this complex, you can open your lungs, saturate them with oxygen, strengthen your immune system, set yourself up for the work day and energize your body.
In this complex, Lee Holden suggests massaging the kidneys and adrenal glands, gradually moving down the legs, thus improving blood circulation. Thanks to the awakening of qi energy in the body, you will not only become more energetic, you will become healthier, you will become less susceptible to colds, kidney diseases, cardiovascular diseases, and you will be free from stress. Any stress in the body turns into an emotion, thanks to the activation of qi energy, you can free yourself from negative emotions and turn stress into vitality.
Evening Qigong gymnastics session
After hours of exercise, the body needs rest. The energy charge goes to zero. The sleep hour balance is disrupted by lack of rest.
Evening exercises with Master Li help prevent the problem. The set of exercises is designed for twenty minutes, but those who wish can devote an hour to it:
- "Qi Points" Gent tapping on the kidney area will normalize the human urinary system. With straight palms, tap slightly above the kidneys, smoothly moving to the outside of the body. Tap on the sternum going down to the inner thighs. They also pat the shoulders and neck.
- "Long Voyage" The arms assume the position of a standard swimming movement. Palms point in opposite directions. Hands are spread and brought together behind the back. When stretching well, your fingertips should touch. The exercise develops the diaphragm, so breathing should be smooth.
- "Sip of Qi" The essence of the exercise is to raise your arms up while inhaling. Then you need to lower your hands sharply and exhale slowly. Qi energy will fill the body with a positive charge.
Evening exercise will help you fall asleep soundly. The body receives normal rest and prepares for new loads.
