There are not many universal health practices in the world that would suit almost any person, regardless of gender or age. One of these options is Hadou gymnastics, aimed at rejuvenation, general strengthening of the body, as well as getting rid of excess weight. Let's figure out who would benefit from doing such exercises, and also look at a few simple sets of exercises for different purposes.
Author of the method
The Khadu technique was invented, implemented, perfected in practice and actively promoted by the Georgian athlete Zviad Arabuli. The author gave the name of the technique after the name of the village in which he was born in 1967. Although he developed gymnastics and began to practice while living in Moscow.
The technique quickly gained popularity. Followers note the uniqueness and effectiveness of the classes. Attention is drawn to a truly masculine approach to the formation of the necessary reliefs and maintaining youth.
Currently, the author of the Hadou method lives and teaches classes on the method in Kyiv. You can get acquainted with the author's presentation of technology through numerous video tutorials.
Books
“The practice of rejuvenating the body. Hadu System" (2009)
Detailed description of the unique technique. Hadoo is revealed in the book as an effective way to comprehensively strengthen the entire frame - bone, muscle and joint. Zviad Arabuli explains exactly how the technique works. 40 exercises are presented. Recommendations are given on how to reboot, renew and rejuvenate each of the body systems: musculoskeletal system, metabolism, vision, breathing, gastrointestinal tract, cardiovascular system. Knowledge workers will find useful tips here on how to activate their brain activity.
"Your Spine" (2011)
Practical recommendations on how to rehabilitate a spine weakened with age and create a strong muscular frame. Zviad Arabuli explains in detail what needs to be done to develop deep muscles, which are little involved in everyday life and quickly atrophy. You cannot leave them in this form, because they are the ones who form beautiful posture, which is so important for a slim figure. The book is valuable because it contains a set of exercises designed specifically for the spine. They are used in many health centers for the treatment and prevention of diseases of the musculoskeletal system. When performed regularly, they promote weight loss.
Health-improving gymnastics Khadu from Zviad Arabuli can be used for weight loss and figure correction. However, you should understand it precisely as a system and way of life, and not a 30-minute workout for every day. This will require a lot of work on yourself, but the results will exceed all expectations.
Operating principle
The central principle of work to achieve results is the alternation of tense and relaxing exercises for different muscle groups. The participation of exclusively muscles is practiced. No additional shells or devices are required.
Important! The exercises of the complex must be performed measuredly and smoothly. The active part of the lesson involves significant stress, leading to fatigue. Thanks to this, the desired effect is achieved.
The complex is designed in such a way that not only the main muscle groups are involved, but also deep, usually not involved, specimens. This helps to achieve maximum involvement of the body. The body becomes toned, strength and endurance are stimulated.
The Hadu method is based on the principles of hatha yoga. Ancient practices have been partially modified by the author and are aimed at achieving certain results. Zviad Arabuli’s technique activates the body’s work, activating hidden reserves.
Benefits for weight loss
Khadu gymnastics has a positive effect not only on tissues, but also on many processes occurring in the body, forcing it to work more intensively. This results in a faster metabolism and burns a lot of energy, which is required to perform specific movements. In addition, oxygen, supplied with increased blood flow in increased quantities, promotes the rapid breakdown of fat cells and activation of metabolism. Strenuous workouts themselves burn a lot of calories, which also promotes healthy weight loss.
The presence of all these factors allows us to give an affirmative answer to the question of whether it is possible to lose weight by exercising according to this system. Khadu gymnastics really provides fairly fast and stable weight loss.
Working to restore the spine, which becomes deformed with age, a special set of exercises allows it to return to a healthy position. At the same time, the stomach is tightened, the size of the chin is reduced, and the person becomes taller and slimmer.
Building a harmonious body with the help of Hadou gymnastics is quite simple. When performing movements with maximum tension, subconscious control is activated. The more muscles are in a simultaneously tense state, the greater their number is controlled by the subconscious, which itself determines the harmonious proportions of all muscles. By regularly practicing only this method, without resorting to any other activities, you can create a muscle corset sufficient to maintain health and youth. The built body may not correspond somewhat to generally accepted standards, but it will be the way it should be from Nature - harmonious and healthy.
Rules for performing exercises
The Hadou technique does not allow improvisation. To achieve the stated effect, you must strictly follow the procedure and the trainer’s recommendations. Gymnastics has existed since 1996, tested and improved many times.
The method, invented by a man, is characterized by a harsh approach to classes. The dynamics of training can significantly increase metabolism in tissues and actively involve all body systems. It is intense physical activity that plays a leading role in achieving results.
Attention! A special feature of the technique is the absence of tactile contact with the skin when training muscles. The exercises are based on detached muscle work. The quality of each approach is indicated by the onset of noticeable fatigue.
Who is this type of gymnast recommended for?
Khada is recommended for training by people who prefer to build muscles without using weights, by those who do not have the time or opportunity to visit gyms, and by those who want to prevent osteochondrosis and osteoporosis. Gymnastics is also suitable for anyone who wants to improve their body health.
This complex was developed on the basis of exercises designed to maintain the functionality of the muscular system of astronauts, submariners and other categories of people who are often in confined spaces. Khadu is a form of gymnastics, some elements of which help restore muscle tissue after injury. The training system also uses the principles of hatha yoga. In general, as a health-improving practice, gymnastics fully deserves its right to exist.
The procedure for performing gymnastics
It is better to practice Khada in the morning. All exercises during gymnastics are performed slowly, but with the application of maximum physical strength. As a result, the actions should cause fatigue. Aggression towards the body is unacceptable. Breathe smoothly during training: inhale through the nose, exhale through the mouth.
Basic gymnastics is necessarily preceded by a warm-up. During preparation, the muscles on the face are warmed up. To do this, the muscles are compressed (the eyes are closed tightly, using the eyebrows and cheeks), stretched (the mouth is opened wide). The degree of muscle readiness is determined individually. It is advisable to connect intuitive sensitivity.
It is permissible to offer warmed muscles a more intense load. To do this, move on to the next stage of training.
Perform exercises:
- They work out their emotions: they are surprised and frown. To do this, they work with their eyebrows: they alternately raise and lower them. The movement begins in a slow rhythm, gradually increasing the pace.
- Move the mouth: move the lips to the right, to the left to the maximum possible distance.
- They clearly pronounce the English “Wow”, or replace this word with pronouncing the combination of Russian letters “u-o-y”.
- Alternate stretching and squeezing of the lips and eyes. It turns out to be a kind of frightening reflection in the mirror. While performing the exercise, they begin to gradually accelerate the pace of movements. Further actions are complemented by turning the head to the sides.
At the end of the session, do a stretch: move your head as much as possible up, down, and to the sides. All exercises of the complex can be repeated many times. Their number depends on the individual characteristics of the body and the degree of training. As you master gymnastics, the number of repetitions is increased, bringing it to 40–60. The pace also increases as you get involved in the work. Only regular training can bring visible results.
The struggle for health, undermined since childhood
Who is Zviad Arabuli? The instructor’s biography began in Tbilisi, where his mother, a native of Ukraine, lived in her husband’s homeland. Zviad was born on February 2, 1967, pregnancy and childbirth did not proceed very smoothly. Due to complications, Zviad Arabuli’s childhood was spent in constant illness, which he repeatedly confirms in his speeches and interviews. Lack of physical activity led to weakening of his muscles in general, and he was unable to compete with his classmates.
He himself considers his acquaintance with the biography of Valentin Dikul to be a turning point in the life of Zviad Arabuli. The athlete, as a teenager, received a serious spinal injury and was confined to a wheelchair. Such a shock greatly influenced the future circus performer, and thanks to his own many hours of exercise, he got to his feet and inspired many wheelchair users of his time with his example. Arabuli was not so seriously ill, but chronic diseases from childhood made life very difficult. He began his struggle for health with the then popular sections of judo and karate, tried weightlifting, mastered many gymnastic systems according to the all-Union magazine “Health”, but the success was insufficient.
When to expect results
A serious approach to training with daily distribution of the load will bring stunning results. Khada gymnastics is considered one of the simple, safe ways to stop aging. The technique is recognized as a good alternative to professional procedures to maintain appearance. By regularly performing exercises, you can forget about plastic surgery.
Exercise helps tone the body, give the skin a healthy appearance, and give it a fresh glow. The effect is achieved after the first training. To lose excess volume, correct facial contours, tighten the oval, smooth out wrinkles, you will have to work for at least a month.
Important point! The more complex the task, the longer and more carefully it will take to do it.
If you use the practice for a long time, incorporating it into your usual lifestyle, you will be able to significantly slow down the aging process and improve your health. Daily exercises require no more than 15 minutes, and the “age reduction” effect lasts more than 1 year.
Basic principles
All exercises are performed in accordance with the following principles:
- movements are very slow;
- voltage – maximum;
- the result is complete fatigue of the loaded section.
Gymnastics is very intense due to strong muscle tension, which is slowly brought to the highest degree of fatigue. Therefore, the training is short (about 30 minutes), but most effective.
The main difference between Khadu and classical training is that during the exercise two muscles are tensed - the one being loaded and its antagonist. At the same time, they work in a static mode, which helps accelerate metabolic processes in tissues and the body as a whole.
In addition, great importance in Hadou gymnastics is attached to the restoration of the spine, which over the years becomes deformed, shortened and weakened. It returns the spine to its correct position and strengthens the muscles that support it.
Elderly people and those for whom any other stress is contraindicated can practice Khada. It is suitable even if you have diseases of the spine and joints.
In this case, the training must meet the following requirements:
- to be very heavy is a law of Nature: only those who undergo strict natural selection, the criterion of which will be Harmony, can remain young and healthy;
- be short - gymnastics should take only a small part of the energy, since it is unreasonable to use the full potential only to strengthen muscles;
- be performed without the use of any equipment - Nature does not provide that a person should improve with the help of devices, therefore it is more natural and rational to use only one’s own capabilities;
- develop muscles unevenly - with the same load, weak muscles will strengthen, and strong ones will become even stronger, which is not the goal of this technique.
This is exactly the kind of training that Hadou Gymnastics offers. It is simple and harmonious, since the idea was borrowed from Nature itself.
Limitations and recommendations
The Hadou method is a highly safe workout. The possibility of injury is minimal if you strictly follow the author’s recommendations:
- exercises are performed with sufficient load, but smoothly;
- the load is increased gradually as you become familiar with the practice;
- at the initial stages of mastering, it is advisable to perform a minimum number of repetitions and take a short recovery break between exercises;
- If health problems arise (dizziness, muscle spasms), immediately stop training and allow the body to fully cope with the unpleasant manifestations.
There are no tangible contraindications to Hadu classes. It is advisable to refrain from training if you feel unsatisfactory. Chronic health problems impose individual limitations. You may have to give up a particular exercise, reduce the load or pace.
Exercises for back and posture
First of all, Hadu gymnastics is intended for the spine. The normal functioning of internal organs depends on its condition. Thus, with disorders that occur in the thoracic spine, pain in the heart is observed. The presence of pathology in the lumbar region contributes to the occurrence of diseases of the genital organs. It is not difficult to correct this situation. To get rid of such pathologies, it is enough to return the displaced vertebrae to their place.
Hadu uses a number of exercises aimed at restoring natural posture. With their help, the cervical and thoracic spine are worked out. All exercises, according to this method, are performed with maximum tension, but slowly. This helps prevent injuries to weakened vertebrae in the neck.
Pros and cons of the technique
A clear advantage of gymnastics is the absence of significant restrictions. Anyone can practice Hada, regardless of age, income, or lifestyle. It’s easy to master the technique and practice it for free at home. A significant advantage is the rapid achievement of results with minimal time spent on classes.
Hadou's anti-aging technique rarely receives negative reviews. The disadvantages of gymnastics include the need for strict adherence to technique. An incorrectly performed exercise will not cause harm, but it will not have the expected effect. Some people are confused by the rigid approach to training. Exercising half-heartedly will not bring results.
Khadu gymnastics was created to maintain muscle tone and maintain youth. The technique is suitable for those who are ready to work on themselves.
Advantages of Hadu over other types of gymnastics
Save time
The path to the health of your body with Hadoo gymnastics will not be difficult. To achieve the desired effect, it is enough to conduct three workouts each week lasting one hour. Allocating such an amount of time is not so difficult, given the fact that other ways of dealing with ailments require more attention. You can do your workouts anywhere, without going to the gym. Therefore, you can save a significant amount of your time.
No costs for aids
Hadu is a gymnastics that has many positive qualities and advantages compared to other exercise systems. One of them is the lack of additional healing methods, such as massage, manual therapy, the use of medications, rubbing ointments and others. Khadu gymnastics is absolutely harmonious and complete. The absence of all kinds of weights used in gyms makes it possible to precisely control the degree of load at each moment of training, depending on the need.
Gymnastics safety
How safe is this type of exercise for the human body? Hadu is a gymnastics whose reviews confirm the fact that it has a minimal risk of injury. Their occurrence is prevented by movements with tension, characterized by a slow pace, which are used in this training system. Physical overload during Hadu classes is excluded. Therefore, this gymnastics can be practiced even by people who have limited capabilities, patients who have suffered injuries, women in the postpartum period, and those who are prohibited for medical reasons from lifting weights.
Eliminating the causes, not the symptoms, of illnesses
Khadu gymnastics has the ability to eliminate exactly the cause of the disease, and not just its symptoms. This is explained by the fact that during the exercises all muscle groups are involved, from the facial muscles to the toes. Also, the spine (all its parts) is worked out. This training system pays special attention to the smallest muscles that do not work during regular physical training. As a result, their blood supply improves, and the bone and cartilage tissue of small joints is restored. Khadu is a form of gymnastics, reviews of which indicate that as a result of training, inflammatory processes cease, swelling and pain in the joints disappear, and their mobility increases.
A harmonious figure as a result
The gymnastics developed by Zviad Arabuli - Khadu - is aimed exclusively at improving the health of the body. The exercises, while strength training, will not lead to a large increase in muscle mass. Some muscle growth is inevitable in people who have not previously engaged in sports, but the body’s self-regulation mechanisms do not allow one to achieve bodybuilding forms that are useless for health. Only an athletically tailored muscular system allows the body to perform the required functions with minimal costs for maintaining performance. Also, restoration and improvement of articular, cartilage and other interosseous tissues during training leads to a slight increase in human growth as a whole. In healthy women, there are internal hormonal mechanisms that prevent muscle growth, so training will only lead to an improvement in relief, but not to an increase in muscle mass.
Physical education for people with disabilities and contraindications
Khadu gymnastics, despite its energy, is also suitable as restorative exercise for sick and overweight people. The nervous system, taking into account the state of health, injuries and other factors, will provide the muscles with exactly the load that the weakened body can withstand. The only contraindication for Zviad Arabuli’s gymnastics is increased excitability and hyperactivity. Exercises are performed at a slow pace to engage as many muscles as possible in the workout. For children under 10 years old, such training will be boring and uninteresting. Pregnant women should also avoid most Hadu exercises due to their high load.
The experience of ancient Eastern yoga masters
The long search for the key to health was crowned with success only in 1989 with the help of the ancient art of yoga, or more precisely, thanks to a special technique for building strength and endurance through slow body movements. By that time, Zviad Arabuli was married and raising two children, which became an additional incentive to work on his own body.
So, a system of exercises read in a random book on hatha yoga quickly showed results. Zviad noticed a significant increase in strength and was actually able to verify the effectiveness of the training. The diseases began to recede, which could not but rejoice. Then the future instructor Khadu began a systematic study, self-testing and systematization of classes in the yoga system, adapting many exercises to modern man.
In his experiments on the body, Zviad relied on strict compliance with all conditions, as well as scientific research in the field of physiology. Indeed, hardening the body in winter, according to the descriptions of ancient yoga masters, without prior good warming up can lead to serious health complications. To repeat the experience of yogis who are able to dry a wet sheet in the cold using only the heat of their own body, you must first run 5-10 kilometers or perform warm-up strength exercises for an hour.
The path to health is a strong-willed decision
In any case, strength gymnastics require a lot of willpower from a person and inevitably lead to fatigue; it is worth keeping such factors in mind. According to the developer of the system, bad habits are characterized in an easy way: smoking, alcohol, obesity; whereas the path to health is always not the easiest. In any case, those who embark on the path to recovery should be wished patience and perseverance. Any workouts, especially systematic ones, will eventually cease to greatly burden the body, and if you do them in a comfortable environment, for example, in a circle of like-minded people, then they will bring pleasure, which is what the developer of the Khadu system, Zviad Arabuli, who is bursting with health and energy, claims. Reviews of his gymnastics are always favorable.
