RU2531424C1 - Method for performing respiratory exercises - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention refers to medicine, respiratory therapeutic exercises, and concerns a method involving a cycle of physical (PE) and respiratory (RE) exercises to be performed. Performing the RE involves taking a breath with three additional nasal breaths and breathing out with three additional mouth breaths out. Taking a breath is preceded by bottom-up and backward circular shoulder motions with keeping the back as straight as possible and making efforts to keep the shoulder blades as close to each other as possible. The head is lowered, and while lifting it up smoothly a drawing breath is taken through the nose for 7-12 s with the belly blown, and taking three additional nasal breaths each of which is accompanied by sucking in slightly. The mouth is slightly opened as a smile with contracting the abdominals starting from the lower level and lifting the belly from bottom to top and pulling it under the ribs and pushing air out from the lower, middle and upper lungs with taking a breath through the mouth for 10-15 s. With one's mouth a little opened, breathing out three times additionally is accompanied by pulling the belly under the rib from bottom to top and pushing air out. Breath is held for 2-5 s, and the cycle is repeated.

EFFECT: method provides following the desired balance of blood and tissue oxygen and carbon dioxide that promotes particularly weight loss, as well as intensified blood circulation in the problem areas, fat cell burning, stimulated tissue regeneration, applicability in the individuals suffering from hip diseases.

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Description

The claimed invention relates to medicine, in particular to respiratory therapeutic exercises, and can be used to stabilize and improve metabolic processes in the body, reduce overweight, prevent joint diseases, correct spinal column, rehabilitation after injuries and fractures, maintain and maintain health.

There are many types of respiratory gymnastics aimed at treating various diseases. One of the causes of diseases of the cardiovascular system, musculoskeletal system, as well as oncological diseases is overweight caused by a violation of the digestive system, blood circulation, hormonal disorders of the body. Restoring the functioning of these systems and, as a result, maintaining normal weight with the help of breathing exercises can prevent the appearance of many diseases.

Known breathing exercises "Bodyflex", combining the implementation of deep breathing and special exercises. This gymnastics consists of five stages. The first stage is the exhalation of air from the lungs through the mouth, the second stage is a quick exhalation through the nose, the third stage is a strong exhalation from the diaphragm through the mouth, the fourth is breath holding, while the stomach is pulled by 8-10 counts and the fifth is relaxation and inhalation [Childers Greer “A magnificent figure in 15 minutes a day”, LLC “Potpourri”, Minsk, 2005, a series of “Health at any age”].

The disadvantage of “Bodyflex” respiratory gymnastics is the inability to engage in hypertension, as holding your breath for 8-10 counts can cause an increase in arterial and intracranial pressure and even provoke a hypertensive crisis, as well as for people with diseases of the abdominal cavity, as a sharp abdominal retraction under the costal Arc can lead to discomfort and impaired function of internal organs.

The Oxisize breathing gymnastics method is also known, which includes five stages of breathing - the first stage (preparatory) - a very quick breath through the nostrils, while breathing “belly”, the second stage (rise) - they perform the most deep breath with retraction and lifting of the lower abdomen and then shake the pelvic region, the third stage - three additional breaths through the nose, the fourth - at this stage they make an exhaled breath exhaling all the air from the lungs, and the fifth stage - three sharp exhalations [Jill R. Johnson. “Oxycise! Respiratory Exercise Program!”, “Potpourri” LLC, Minsk, 2005].

The disadvantage of Oxisize gymnastics is that after inhalation, swaying in the pelvic area is a contraindication for people suffering from chronic diseases of the hip joints, as well as for people who have recently undergone surgical treatment due to fractures in the pelvis, spine, and hips.

Closest to the claimed invention is a method of performing respiratory gymnastics, including the simultaneous execution of respiratory and physical exercises, in which first they inhale and the next three additional breaths through the nose, then exhale and the next three additional exhalations through the mouth [patent for invention No. 2481092, А61Н 1 / 00, A61H 99/00, 12/23/2011]. This method eliminates the swaying of the pelvic region after inhalation, however, at the 1st stage, the pelvis is twisted, for which, in a standing position, slightly bending the legs at the knees, they lift the buttocks back and push them forward and up and remain in this position, which also with independent studies (without a trainer) it can worsen the health status of persons suffering from diseases of the hip joints with an increase in the amplitude of movement of the pelvis. Another disadvantage of this method is that after inhalation, the stomach is pulled to the spine, and not under the ribs, which does not allow air to be expelled from the lower part of the lungs. In this method, there is no breath holding, which occurs in the method of respiratory gymnastics "Oxisize." However, a short breath hold is desirable to maintain the required level of carbon dioxide in the body. As a result of the application of this method, there is a continuous supply of oxygen to the body, and the carbon dioxide content decreases in direct proportion to the duration of the gymnastics. T.O. the balance of oxygen and carbon dioxide is disturbed, which leads to a decrease in the conductivity of oxygen in the blood to tissues.

The task of the invention is to remedy these disadvantages, increasing the efficiency of the method of breathing exercises.

The technical result to which the invention is directed is achieved by the fact that in the method of performing respiratory gymnastics, including the simultaneous execution of respiratory and physical exercises, when performing respiratory exercises, first inhale and the next three additional inspirations through the nose, then exhale and the following three additional exhalations through mouth, before taking a breath, make circular movements with the shoulders from the bottom up and back, straighten the back as much as possible, trying to connect the shoulder blades, lower the head the bottom and then at the same time as raising the head take a slow, long, full-fledged breath for 7-12 seconds, inflating the abdomen, while with weak physical training the abdominal muscles push the abdomen forward with subsequent relaxation of the abdominal muscles, and when performing exhalation, reduce the abdominal muscles, starting from the lower level, and raise the stomach from the bottom up, thereby pulling the stomach under the ribs and displacing the air from the lower, middle and upper parts of the lungs, exhaling for 10-15 seconds, then when performing three additional Ohoven also tighten stomach under the ribs from the bottom up, then hold their breath for 2-5 seconds and then repeat the entire breathing cycle.

The essence of the invention lies in the fact that the implementation simultaneously with the raising of the head of a slow, long, full breath for 7-12 s ensures the maximum filling of all levels of the lungs with oxygen (in particular, the lower part, which is characterized by poor ventilation). When the abdomen is pulled under the ribs (and not to the spine), all muscle groups of the abdominal muscles are involved, including the lower muscles that contribute to weight loss in the lower abdomen, while air is displaced from all parts of the lungs - from the lower, middle and upper. Exhaling for 10-15 seconds ensures maximum displacement of air from the lungs. A short breath hold at the end of the cycle (2-5 s) in the claimed method ensures the maintenance of the necessary level of carbon dioxide in the blood, which allows oxygen to act effectively on fat cells.

The proposed method is as follows. The implementation of the proposed method begins with breathing exercises.

Initial position:

legs shoulder-width apart, slightly bent, palms freely lying slightly above the knees, straighten the back as much as possible,

make circular movements with the shoulders from the bottom up and back, straighten the back, trying to connect the shoulder blades. During breathing, the back and chest remain motionless.

Stage 1. Inhale

They lower their heads down and, at the same time, smoothly lift their heads, make a slow, long, full-fledged inhalation with their noses for 7-12 s, inflating the stomach and filling the lungs with air to failure. When lifting the head is not allowed to throw your head back. With poor physical preparation, the abdomen may not inflate, for this the abdominal muscles push the abdomen forward with subsequent relaxation of the abdominal muscles.

Stage 2. Three additional breaths

Take three small additional breaths through the nose. On each additional breath, the stomach is slightly retracted. If it is not possible to take additional breaths, it is recommended to start all over again and at the first stage not to fully inhale, leaving a small margin for subsequent breaths. Over time, this need will disappear, because the diaphragm will develop and become much more mobile.

Stage 3. Exhale

They open their mouth in a smile, contract the abdominal muscles, starting from the lower level, and lift the stomach from the bottom up, thereby pulling the stomach under the ribs, pushing the diaphragm up, which in turn displaces air from the lower part of the lungs, exhaling through the mouth for 10 -15 s.

Stage 4. Three additional exhalations

With a slightly ajar mouth make three small additional exhalations. When performing three additional exhalations, the stomach is also pulled under the ribs from the bottom up, thereby displacing the remaining air. If it is not possible to make additional exhalations, it is recommended to repeat everything from 3 stages, not to exhale completely, leaving a small reserve for subsequent exhalations. As in the case of additional breaths, this need will disappear with the development of breathing.

Stage 5. Holding the breath

Then hold the breath on the exhale for 2-5 seconds and repeat the entire respiratory cycle. Breathing exercises are performed simultaneously with static physical activity and stretching exercises.

The simultaneous implementation of breathing and physical exercises allows you to increase blood circulation in problem areas (places of fatty tissue formation, above the norm, with problems with excess weight and limitation of motor function in case of joint disease) and ensure the supply of the necessary amount of oxygen, which helps to burn fat cells and stimulate tissue regeneration .

To control the load, measure the heart rate, which should not exceed the original value by no more than 25%. At the end of the exercise, the pulse rate, blood pressure, and expiration time of the breath held on expiration are measured. With increased blood pressure, a decrease to 30 units was recorded within 30 minutes of breathing exercises.

The following are examples and results of using the proposed method with the dynamics of changes in indicators of volumes, weight and health status of students engaged in 12 lessons, 1 hour, for 30 days.

Example 1

Irina B., 45 years old, height 155 cm Indicators Before After Difference Under the breast one hundred 89 11 cm Upper abdomen 109 91 -18 cm Waist 112 103 -9 cm Underbelly 122 113 -9 cm Hips 120 107 13 cm Leg circumference 67 59 -8 cm Forearm girth 39 34 -5 cm The weight 86 76 -10 kg Health Improvements The pain syndrome in the knee joints (2 operations) and the spine significantly decreased, shortness of breath disappeared, the heart rate returned to normal (tachycardia was observed before the start of classes)

Example 2

Anna F., 23 years old, height 162 cm Indicators Before After Difference Under the breast 92 87 -5 cm Upper abdomen 94 91 -3 cm Waist 87 81 6 cm Underbelly 98 92 6 cm Hips 118 105 13 cm Leg circumference 65 62 -3 cm Forearm girth 35 34 -1 cm The weight 72 64 -8 kg Health Improvements Decreased appetite, improved skin condition, normalization of the digestive process, normalization of the monthly menstrual cycle

Example 3

Lyudmila I., 29 years old, height 175 cm Indicators Before After Difference Under the breast 96 94 -2 cm Upper abdomen 94 92 -2 cm Waist 101 93 -8 cm Underbelly 107 98 -9 cm Hips 108 101 -7 cm Leg circumference 65 63 -2 cm Forearm girth 36 35 -1 cm The weight 74 69 -5 kg Health Improvements Significantly decreased the intensity of the manifestation of "radicular syndrome" (pain in the lower back and legs caused by the presence of an intervertebral hernia)

Example 4

Lyudmila D., 67 years old, height 178 cm Before After Difference Under the breast 92 87 11 cm Upper abdomen 96 92 -18 cm Waist 106 99 -9 cm Underbelly 102 97 -9 cm Hips 99 98 13 cm Leg circumference 62 60 -8 cm Forearm girth 34 32 -5 cm The weight 72 68 -10 kg Health Improvements The level of blood pressure was stabilized (increased arterial pressure indicators before exercise), the restoration of the motor function of the shoulder joint of the right hand by 70% (before the start of exercise, expressed dysfunctions and restrictions on the mobility of the shoulder joint)

This method improves the efficiency of breathing exercises. The availability of the method allows you to expand the age range of those involved, help restore the functioning of the body and help maintain normal weight.

Claims (1)

A method of performing respiratory gymnastics, including the simultaneous execution of a cycle of physical and breathing exercises, moreover, when performing breathing exercises, inhale with three additional breaths through the nose, and then exhale with three additional breaths through the mouth, characterized in that before the breath is made, circular movements of the shoulders from below up and back, straighten your back as much as possible, trying to connect the shoulder blades, then lower your head down and then at the same time with a smooth lift of your head make a slow prolonged nasal inhalation for 7-12 s, inflating the abdomen, then make three additional breaths through the nose, on each of which the stomach is slightly pulled in, then the mouth is opened in a smile, the abdominal muscles are reduced, starting from the lower level, and the stomach is lifted from the bottom up pulling it under the ribs and displacing air from the lower, middle and upper parts of the lungs, exhaling by mouth for 10-15 seconds, then with a slightly open mouth make three additional exhalations with pulling the abdomen under the ribs from the bottom up, displacing the remaining air, then alive breath for 2-5 s, the cycle is repeated.