Chinese gymnastics "Jianfei": three effective exercises for weight loss

What is Chinese breathing exercises “Jianfei”

“Jianfei” is a Chinese breathing exercise that is practiced for the purpose of losing weight. This is evidenced by its name, which translates as “lose fat.” The Chinese have been perfecting their breathing exercises for centuries. Today it has become a part of their daily life. This is why China has a low rate of obesity among its population and a high life expectancy.

In the Soviet Union, they learned about Chinese gymnastics from the magazine “Rabotnitsa”. It was from this moment that the Jianfei exercises began to become popular. The complex includes only three universal exercises. They not only promote weight loss, but also help cope with stress and improve the health of the body.

The effectiveness of Jianfei gymnastics

“Jianfei” is one of the most famous, popular and effective methods for losing weight. At first glance, it is difficult to believe that performing simple exercises without any active movements can help in the fight against excess weight. However, this is true. As you know, one of the main reasons for the appearance of excess weight is stress, as people tend to “eat up” their own problems. Jianfei gymnastics helps to relax the body and calm the nerves. As a result of training, you can learn to control your emotions and cope with stressful situations on your own.

Another reason for excess weight is a disrupted metabolic process. Proper breathing, in turn, normalizes metabolism. This occurs due to the complete saturation of the body with oxygen. Also today, numerous restaurants and cafes offer consumers dishes for every taste. In most cases, not all of them are harmless, so they are soon stored as fat. If you practice Chinese breathing exercises, the constant need for snacks will disappear and you will eat only when it is really necessary.

Thanks to Jianfei gymnastics, appetite decreases and the feeling of hunger disappears

Numerous reviews confirm that after just a few days of daily exercise, the weight begins to come off. And after two to three months you can get rid of up to 12 kg of excess weight. At the same time, a number of positive changes are observed in the body:

• acid-base, water-salt balance is normalized;
• tissue gas exchange is restored;
• excess weight is reduced through lipid oxidation;
• the body rejuvenates;
• appetite is regulated;
• blood circulation improves;
• metabolism accelerates;
• relieves fatigue and nervous tension;
• body cells are saturated with oxygen;
• the tissue repair mechanism is launched;
• immunity is strengthened.

How to lose weight with Jianfei

Jianfei breathing exercises are based on exercises that specifically help fight excess weight. This ability is reflected in the very name of the practice. As already mentioned, the complex consists of only 3 exercises. They are called “Lotus”, “Wave” and “Frog”. They effectively help those losing weight in solving a number of their main problems - they muffle the feeling of hunger, eliminate the feeling of fatigue and accumulated nervous tension, and put their metabolism in order. As a result, excess weight comes off gradually and not suddenly. Therefore, this technique is considered safe and even beneficial to health.

Such exercises for the abdomen are very useful - its volume will decrease significantly. By the way, in order to exercise, there is no need to go to the gym or buy any equipment. All you need is loose clothing that allows you to move around.

As a rule, the first results become obvious in the shortest possible time. And this, undoubtedly, inspires the person losing weight and encourages him to continue exercising. The first workouts will allow you to say goodbye to 1 kilogram. It would seem that this is too little. But just imagine that besides breathing, you won’t have to do anything else. In this case, a kilogram plumb line is a very significant figure. In addition, the first result you receive will serve as proof of the effectiveness of the technique and at the same time clearly demonstrate to what extent your body requires this type of gymnastics.

If you exercise regularly for 2-3 months, a completely different person will look at you in the mirror. The total weight over this not very long period can reach 8-12 kilograms. Regular exercise and a great desire to overcome excess weight will reward you with slimness and excellent health.

A set of gymnastics exercises “Jianfei”

To achieve your goal and get rid of excess weight, you need to master only three universal exercises. Their undoubted advantages are the easy-to-learn technique and the absence of the need for special training.

Wave

Exercise helps speed up your metabolism and relieve hunger. It is for this reason that it is recommended to perform it before or instead of meals. The exercise also prevents the appearance of weakness and dizziness, which often plague during dieting and fasting days. You can do the “Wave” while lying down, sitting, standing, and even while moving. However, those who have just started practicing Jianfei gymnastics should start from a lying position. Technique:

1. Lie on the floor and bend your knees. The feet should be shoulder-width apart, and the hands should be on the stomach and chest.

   
   Both hands need to control the movements of the abdomen and chest

2. Inhale slowly through your nose. The stomach should be pulled in as much as possible and the chest should rise. This movement resembles a wave.
3. Exhale through your nose. The stomach should inflate and the chest should fall.

Do 40–60 reps. If you feel nauseous or dizzy, take a break or start breathing at a slower pace.

Frog

Thanks to the “Frog” exercise, blood circulation improves, metabolism and the functioning of the gastrointestinal tract are normalized. Most often, the exercise is done while sitting on a chair. It should be 35–40 cm high. The main thing is that your legs are bent at an angle of 90 degrees. It is also possible to perform the exercise in the lotus position.

The “Frog” exercise can be performed in the lotus position

Technique:

1. Make a fist with your hand. Women clench their left hand, and men clench their right hand. Place your other palm around your fist.
2. Place your elbows on your knees.
3. Lower your head. It should touch the thumb.
4. Relax and try to get rid of obsessive thoughts. It is best to imagine picturesque landscapes or remember happy moments in life. Spend 1-2 minutes in a relaxed state.
5. Take a slow breath through your nose, during which your stomach will fill with air as much as possible and inflate. Then exhale calmly.
6. Inhale again, but now when your stomach is filled with air, hold your breath for 2 seconds. Next, inhale briefly again and exhale, drawing in your stomach.

Alternate regular breaths and breaths with delays for 15 minutes. When you are finished, do not stand up abruptly. You should do three approaches a day for 15 minutes, especially for those who are actively losing weight. If you have had surgery, do not do the Frog exercise for the first three months after surgery. If you suffer from diseases of the cardiovascular system and gastrointestinal tract, then fill your stomach with air not completely, but 10–20%.

Lotus

This exercise calms the nerves, helps cope with stress and relieves fatigue. It is performed in the lotus position or sitting on a chair. If you do the exercise on a chair, do not lean on its back. The back should be straight, shoulders down, and eyes closed. The tip of the tongue should touch the palate behind the teeth. Relax your arms and place one palm on top of the other (for women, the left one is on top, and for men, the right one). Point your palms up.

Lotus pose tones the back muscles and improves blood circulation

Before you start doing the exercise, relax for a couple of minutes and think about something pleasant. You can imagine picturesque landscapes or your cherished dreams. Next, start doing the exercise. It consists of three stages:

1. You need to breathe slowly and deeply through your nose. Do this naturally, lowering and lifting your stomach and chest so that it is barely noticeable. The stage lasts five minutes. You need to be in complete control of every inhalation and exhalation.
2. Stop controlling your inhalations and control only your exhalations. Inhale naturally and exhale slowly and quietly. The stage also lasts five minutes.
3. Stop controlling your breath too. Breathe naturally, without thinking about the length of your inhalation and its depth. At the same time, you should feel your own breathing, relax and not pay attention to extraneous thoughts. The stage lasts 15 minutes, but if desired, it can be extended to 50 minutes.

Do three approaches in one day. You can immediately after you have done the “Frog” exercises, as well as after waking up or before going to bed.

Video: set of gymnastics exercises “Jianfei”

Recommendations for increasing the effectiveness of gymnastics

Jianfei gymnastics is an extremely effective tool in the fight against extra pounds. But to achieve results, you need not only to learn how to breathe correctly, but also to adjust some habits. Breathing exercises help reduce appetite, so you need to reduce the calorie content of food in your diet by giving up unhealthy foods, namely: sugar, fast food, baked goods, canned food, etc. Eat more healthy cereals, as well as vegetables and fruits. Buy only fresh meat and cook it yourself.

Proper nutrition will allow you to gain vitality, work more efficiently and stock up on the necessary energy.

During gymnastics, we just breathe and relax. Therefore, in no case should we forget about the importance of active physical training. It is necessary to go jogging or walking two to three times a week. It is also useful to ride a bicycle, practice Nordic walking or any other sports. Only by combining the daily practice of Jianfei gymnastics with a healthy diet and active physical activity, you will not only easily get rid of excess weight, but also improve the physical and emotional state of your body.

When losing weight, exercise should provide sufficient energy loss and be regular.

Class Rules

1. Each exercise must be performed without tension with a mind freed from any thoughts.
2. During the lesson, you need to try to look inside yourself, control the functioning of your senses and completely abstract from everything that surrounds you.
3. If you feel tired, you should stop the activity immediately and take a break.
4. For Jianfei gymnastics, you need to choose a calm and quiet place so that nothing distracts from the practice.

For many, breathing exercises are an unusual exercise. Therefore, it may well cause certain uncomfortable sensations. If you feel unwell during the exercise, you should stop practicing and consult a doctor.

However, it is not recommended to practice “Jianfei” for those who have been diagnosed with hypertension, spinal problems, as well as kidney and gallstones. In addition, elderly people and young children should be extremely careful during exercise.