Strelnikova’s breathing exercises for weight loss - many have heard about it, but do not know what it is. According to WHO, half of the world's population is overweight. This is associated with the state of the environment and unhealthy foods containing carcinogens and chemicals, and with a sedentary lifestyle, which leads to obesity.
In this case, getting rid of fat with the help of diets and strength training is not easy. To achieve results, you need willpower. In addition, eliminate tasty but unhealthy foods from your diet and join the gym.
And there is another way to lose weight by resorting to Strelnikova’s breathing exercises - an effective technique that relieves a person of excess weight and helps prevent some ailments.
Information! If you want to remove the withers on your neck, read this page -.
Is it really possible to lose weight with Strelnikova?
Breathing exercises were developed by a vocal teacher, and then they were actively used in the treatment of diseases of the respiratory system. Official medicine confirms that specific exercises help in the treatment of bronchial asthma, chronic bronchitis and sinusitis, and many other diseases.
The patients themselves responded to this treatment - their weight began to decrease against the backdrop of normalization of appetite and the functioning of the entire gastrointestinal tract.
Breathing exercises according to Strelnikova for weight loss can only act as an additional method; diet and sports in any case should be present in the life of a person who is struggling with obesity. There are recorded and described cases where the technique in question led to a decrease in body weight and volume without any adjustments to diet and lifestyle. But this is a rarity, which occurs only after many years of training.
A striking example of the fact that it is possible to lose weight with Strelnikova is the developer of the program herself - at the age of “deeply” 70 years old, she was distinguished by her slim, toned figure and at the same time did not adhere to any food restrictions.
We recommend reading the article about Tibetan gymnastics for weight loss. From it you will learn about the rules of exercise, contraindications and results. And here is more information about Bubnovsky’s exercises for weight loss.
The essence of A.N.’s technique Strelnikova
Breathing exercises were originally created for professional vocalists, who, with its help, revived a broken voice and developed lung capacity. The author of the method, Alexandra Nikolaevna Strelnikova, was a singer and teacher, and she herself successfully tested her own system.
Later, this gymnastics was adopted by specialists dealing with diseases of the upper respiratory tract. By performing exercises consisting of forced inhalation and free exhalation, patients struggle with problems such as bronchitis, asthma, chronic inflammation of the nasopharynx, and frequent colds. Regular training gives a good therapeutic effect, but unexpectedly they had an interesting side effect: some patients noticed that they became noticeably slimmer and more indifferent to food.
These observations gave rise to the use of Strelnikova’s system for weight loss. Experts advocating gymnastics claim that it speeds up metabolism and stimulates the process of fat breakdown. Thanks to sharp intermittent breaths, the lungs are filled with air as much as possible, and, consequently, the blood is saturated with oxygen more than usual. In the presence of oxygen, oxidation processes are activated in the body - the same ones that burn fat cells, which is what is required for weight loss.
Strelnikova’s system also has opponents who consider breathing exercises generally useful, but do not agree that it is suitable for losing weight. They explain the observed effect by developing endurance and enhancing the effects of aerobic exercise. According to many fitness trainers, without walking, running, cycling and other cyclic sports, the technique has no effect on body fat.
The essence of breathing exercises
Strelnikova argued that the most important thing in her breathing exercises is to learn how to inhale and exhale correctly. The first should be short and sharp through the nose, the second should be long and drawn-out through the mouth. And if you figure out what happens in the body with this method of breathing, then it immediately becomes clear what the essence of the weight loss method in question is.
With a sharp and short inhalation, oxygen from the air penetrates to the very “bottom” of the lungs and begins to quickly move through the bloodstream throughout the body. This provides:
- acceleration of blood circulation;
- supply of a full amount of oxygen to all tissues and organs;
- increasing the speed of all life processes at the cellular level.
Strelnikova’s gymnastics for weight loss does not speed up metabolism or burn fat, but it ensures the body works properly - this, as you know, is half the success in losing weight.
When performing exercises, it is important not to grimace, not to raise/lower your shoulders, not to throw your head back, not to use facial muscles. The developer emphasizes that even according to her method, breathing should be natural and only then will there be a positive result from the “training”.
The hardest thing is to learn not to think about your own breathing, not to imagine where and how oxygen will flow - only the natural conditions for the functioning of the respiratory system!
Therefore, Strelnikova herself recommends first working on the breathing itself in front of a mirror and making sure that everything is being done correctly, and only after that moving on to any exercises.
Breathing exercises, useful tips
Breathing exercises according to Strelnikova will be more effective if you follow simple useful tips:
- Perform exercises in the fresh air in the warm season; when the air temperature drops below + 3°C, exercises should be moved to a well-ventilated room;
- It is recommended to do exercises in the morning before breakfast and in the evening, some time after dinner and a couple of hours before bedtime;
- You definitely need to combine breathing exercises and sports, preference should be given to cardio exercises - running, walking and cycling (exercise bike);
- After regularly performing the basic complex for a month, the number of breaths can be increased from 8 to 16, and after another couple of months - up to 32. In the intervals between series you should rest, but no more than 5 seconds.
It has been experimentally proven that regular performance of a complex of breathing exercises for Strelnikova’s weight loss helps to cure many diseases. The basic principle of the breathing exercises technique is a more active use of abdominal breathing with suppression of the chest. During abdominal breathing, the diaphragm becomes more tense, as a result of which its muscles become stronger and blood flow in the organs increases. This helps to better cleanse them of toxins and waste and improve their overall health. Moreover, abdominal breathing helps increase lung volume - after several months of regular breathing exercises, the vital volume of the lungs increases by 0.3 liters.
Strelnikova’s breathing exercises for weight loss help to activate the following processes:
- The feeling of hunger is dulled;
- Digestion improves;
- Increased breakdown of fat cells occurs;
- You feel a surge of strength and vigor;
- Immunity is strengthened;
- The nervous system calms down.
You can start doing gymnastics at any age; there are no contraindications for such activities. In case of significant excess weight or severe chronic diseases, the exercises can be performed in a lying or sitting position. But in any case, if you have health problems, before you start doing breathing exercises according to Strelnikova, you should consult with your doctor. Greater results can be achieved by combining breathing exercises with proper nutrition and a healthy lifestyle.
Rules
Before you start performing gymnastics, you need to familiarize yourself with the theory - the author has developed clear rules for its implementation:
- In breathing exercises, the most important thing is to take the correct breath: noisy, sharp, with a sound like a clap. You just need to imagine that you are “sniffing” your nose or sharply inhaling some kind of aroma from the air.
- Exhalation is natural, it begins immediately after inhalation, holding your breath is not permissible. But you can’t forcefully push air out of your lungs - the naturalness of the process will be the key to success in achieving positive results.
- All exercises are performed while inhaling, and the overall breathing rhythm according to Strelnikova’s system should resemble a clear marching step.
Exercise “Big Pendulum”
You also need to remember that weight loss according to Strelnikova consists of a basic complex and additional exercises specifically aimed at solving the problem of excess weight. It is necessary to perform 4 approaches to each, between them you need a rest of 3 - 5 seconds, breaths with each approach - exactly 8 (no more, no less). Every day you can increase the number of repetitions of the exercises performed and develop your respiratory system by increasing the number of breaths.
Expert opinion
Yulia Mikhailova
Nutrition expert
In any case, there should be 8 inhalations and 4 exhalations. You can increase them by the same amount.
Important tips on the way to achieving your goal
You can get the most out of exercises by practicing breathing for the benefit of a person, thanks to some tips, some of which were obtained from reviews of people for whom breathing exercises became a salvation in the fight against excess weight. You can achieve the desired weight loss if:
- Choose the right place to study. It is better to exercise outside, but with the onset of cold weather you can move indoors. The main thing is that it is well ventilated.
- Conduct classes 2 times a day: in the morning on an empty stomach and 2 hours before going to bed.
- Combining breathing exercises with sports activities is most effective.
- Do gymnastics for a long time with a constant increase in the number of breaths, approaches and exercises.
Exercises for losing belly fat
In the first 3 - 5 days, you need to perform only the basic complex of Strelnikova’s gymnastics - you need to hone your actions almost to the point of automatism. The “base” includes three exercises:
- "Palms." Stand up straight, head slightly raised, arms bent at the elbows, palms together in a straightened position. As you inhale, force is applied, the palms press against each other - you will feel tension in the muscles of the shoulders and chest. As you exhale, relaxation follows, but the original position is maintained.
- "Epaulettes." In a standing position, you need to bend your arms at the elbow joints, clench your fists and rest them on your stomach. As you inhale, your arms drop sharply down - you need to reach them towards the floor, but at the same time you cannot lower your shoulders, they must be as tense as possible. As you exhale, the upper limbs return to their original position.
- "Pump". Stand up straight, spread your feet wider than shoulder-width apart. A bow is performed, after the body reaches half the “path”, an inhalation is taken - the bow continues, then you need to rise a little (the back does not straighten) and the inhalation is repeated while lowering. It turns out that when performing the exercise, the upper body does not take a straight position.
Exercise Palms
Strelnikova recommends practicing in front of a mirror - it will immediately become clear whether the conditions for maintaining the correct body position are met, on which the effectiveness of gymnastics depends. As soon as the basic complex is performed correctly, you can add to it the exercise for losing belly fat “Cat”:
- stand up straight, place your feet slightly narrower than your shoulders;
- you inhale and at the same time lightly squat and move your arms, simulating grasping objects, with the body turning to the side;
- exhale - return to the starting position;
- repeat with a turn in the other direction.
Squats (half squats) should be light, slightly springy, and the exercise is performed at a fairly fast pace. During execution, the oblique abdominal muscles and abs are worked out.
For weight loss, 2 more exercises from Strelnikova’s breathing exercises complex will be useful:
- "Hugging." In a standing position, raise your arms to chin level, not fully bend your elbows and spread them to the sides. As you inhale, a movement is made with the upper limbs - they “hug” the shoulders, they are not held in a lock, but are positioned one above the other. As you exhale, return to the starting position. The exercise is performed energetically and quickly, breathing is noisy and as deep as possible.
- "Big Pendulum" Stand up straight, press your hands with your fists to your stomach. As you inhale, bend over (not completely), while exhaling, lift your body and move your arms, as in “Hugging.” You need to alternate breaths/exercises, you cannot bend too low or allow your back to arch.
A complex of breathing exercises should be performed daily, for which you will have to spend 10 - 20 minutes.
Watch the video about Strelnikova doing breathing exercises:
What is such a complex?
Breathing exercises as a special sport have become widely used recently. In the last century, it was used exclusively by artists and singers to restore the vocal cords and to stabilize breathing during singing. Today, methods of breathing exercises have been developed that allow you to recover from many diseases and ailments.
One of the most common breathing techniques is considered to be the method of Strelnikova A.N., it is even patented by the Institute of Patent Examination, and the developer has exclusive copyrights.
Applying her individual set of exercises, Alexandra Nikolaevna (opera singer and developer of breathing exercises) at first did not suspect the scale of the positive effect on the entire body. When this was discovered, the exercises began to be used in traditional and folk medicine.
Breathing exercises are a set of exercises consisting of various cycles of inhalation and exhalation, carried out with a certain sequence, frequency and intensity. If you regularly perform the same set of exercises, then forced stimulation of the respiratory system will produce results.
An excellent addition to breathing exercises would be Tibetan hormonal gymnastics, which is also very common in the world.
Breathing is a unique process that occurs in the body, which makes the entire system work as a whole. Without breathing there will be no life, because it is what ensures the saturation of the blood with oxygen. If oxygen does not enter the body in sufficient quantities, this is noticeable, although there are cases of oxygen starvation, which cannot be diagnosed immediately.
The main symptoms of this disease may be:
- headaches, fainting, dizziness;
- weakness, malaise, apathy;
- depression, neurosis;
- problems with the cardiovascular system;
- deterioration of the protective properties of the immune system.
In addition, the breathing process involves numerous organs (nose, nasopharynx, lungs), muscles, the work of which can also be improved through regular breathing exercises:
- respiratory problems (frequent colds, asthma);
- runny nose, sinusitis;
- pain in the spine;
- gastrointestinal disorders.
In order for breathing exercises to bring the benefits that the person recovering expects, one must adhere to its main principles.
Vacuum breathing
By looking at the pictures that show how to make a vacuum correctly, you cannot master the technique of doing it. They do not fully demonstrate how to breathe. And without this, you will not see a flat stomach and a wasp waist. Therefore, you first need to learn this art using video tutorials or detailed text instructions.
Option 1 is the most common:
- Take a deep and slow breath through your nose.
- Hold your breath for a couple of seconds. Feel the tension in your abdominal muscles.
- A strong, energetic, but equally deep exhalation through the mouth to completely empty the lungs of air.
Option 2 - from the bodyflex breathing program for weight loss:
- Form your lips into a tube, as if for a kiss. Slowly release all the air from your lungs through them.
- Take a noisy and sharp breath through your nose.
- Without holding your breath, exhale through your mouth as quickly as possible until you hear a loud “groin” sound.
As soon as you exhale completely, proceed to the main exercise - pull your stomach towards your spine, according to the chosen technique. At the same time, his muscles should be as tense as possible. Don't make the common mistake of not relaxing them as you exhale.
In the middle of the exercise, a short breath is taken through the nose so that the lungs feel the air in themselves and have the strength to continue.
Ends with a deep, slow and noisy exhalation through the mouth.
In large cities there are special training centers that teach proper breathing - for the treatment of pulmonary diseases, weight loss and simply improving the health of the body. If yours has one, you should start with it.
Advice from a specialist. Breathing gymnastics trainers advise you to first master bodyflex. First, this system will begin the process of weight loss. Secondly, it will speed up results.
