RU2544643C1 - System for supporting person's psychophysiological state - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention relates to medicine and can be used in psychology, physical training and sport. Physical exercises are realised by a system of physical interactions, performed in the mode of training and autotraining. The system includes carrying out the exercises with the uniform extension of the spine, the patient stretches oneself upward with the vertex and downward with the coccyx, and in the order, given in the invention formula. First, the exercises for the spine and the chest are performed in a sitting on stool position, followed by a series of exercises for stretching the popliteal muscles from a lying on the back position. Bending and unbending of the legs, circular "bicycle" and "frog" movement are performed. Alternating muscle stretching is carried out by the spiral movement of the legs inwards, in a lying on the back position, exercise - circles, described in a parallel way by both knees, circular "dolphin-like" movement by two connected together legs, "dolphin" in a reverse direction, complete circles by the legs, exercise "lobster's tail", "scissors", "eight", "tortoise", combinations "stretch the bow", "rowing on kayak", "breaststroke swimming", "stretch the bow - without stopping", making the movements in accordance with the invention formula. A combination of movements "upward the rope", rotation of the shoulder joint is executed. After that, a series of exercised for the legs is performed in a sitting on a stool position, in the form of a succession of combinations in accordance with the invention formula, namely "dangle your legs", "circle forward and backward", "eight", "slalom", "pronation-supination", "rhombus", " claps by feet". After that, a series of exercises for the abdomen muscles are performed, using lifting of the body in arcs forward and backward, the movement "penknife" in accordance with the invention formula. Then, a series of exercises for training of the iliopsoas muscle and deep abdominal muscles, exercises for the shoulder girdle relaxation, exercises for the development of the vestibular apparatus and cardiovascular system are performed, the movements are performed in accordance with the invention formula.

EFFECT: invention ensures the contraction, relaxation and elongation of the musculature with the minimal effort, increased radius of movements, simultaneous development of coordination, strength and flexibility, functional possibilities of the spine.

5 dwg

Description

The invention relates to medicine and can be used in psychology, physical education and sports. Physical exercises are carried out by a system of physical interactions that occur in the training or auto-training mode.

The cause of all diseases is any stagnation - mental, emotional or another kind. The harmonious existence of all life processes, thus, favors the natural course of the aging process, unlimited by discomfort, allows you to maintain an active interest in life, conveniently and easily exist in the body and be in a great mood.

The invention is known according to the patent of the Russian Federation No. 2177292 METHOD OF PSYCHOPHYSICAL TRAINING OF A HUMAN

The invention relates to medicine and can be used to correct the psychophysiological state in the conditions of production profile. Carry out training in the form of physical exercises with simultaneous sound exposure. The training is conducted in clothes, the color of which evokes positive emotions of a person. On the front of the clothes there is a word and / or phrase having a positive semantic meaning, as well as a number and an image of the physical exercise corresponding to the number. On the back of the garment is a symbolic or real image of a smiling face. During the training, the word and / or phrase is periodically pronounced, which are located on the front of the clothes. The method allows to increase the level of emotional discharge, reduce the duration of the correction course, and also increase efficiency (1).

This invention has a limitation in psychophysiological indicators, mainly focused on physical exercise.

The invention is known by the patent of the Russian Federation No. 2240838 METHOD FOR PREVENTION OF REPEATED MYOCARDIAL INFARCTION IN PERSONS WITH BEHAVIORAL TYPE A

The invention relates to medicine, namely to internal medicine and neurology. Correction of the behavioral type is carried out using cognitive training and progressive neuromuscular relaxation, as well as physically passive neuromuscular relaxation and respiratory relaxation training. During progressive neuromuscular relaxation, muscle relaxation begins from the lower body, gradually moving to the upper muscle group, with a pause after each exercise of 7-15 seconds, and after relaxation of each muscle group - 15-30 seconds. After a session of progressive neuromuscular relaxation, breathing and relaxation training is carried out for 3-5 minutes, which consists in the maximum concentration of the patient's attention on inhalation and exhalation. A day after a session of progressive neuromuscular relaxation, physically passive neuromuscular relaxation is performed. The preventive course is 10-12 weeks. Sessions of progressive neuromuscular relaxation and respiratory relaxation training are carried out once a week during the first and third months and 2 times a week for the second month, and physically passive neuromuscular relaxation - 2-3 times a week throughout the course . The method allows to reduce the frequency of repeated myocardial infarction (2).

This invention also has a restriction in psychophysiological indicators, is focused on a specific application, does not have a complexity of application.

The invention is known according to the patent of the Russian Federation No. 2177335 METHOD FOR OPTIMIZATION AND SUPPORT OF PSYCHOPHYSIOLOGICAL CONDITION, INCLUDING CONDITIONS OF EXPRESSED ACTION OF STRESS FACTORS

The invention relates to medicine and can be used in psychology, physical education and sports. Physical exercises are carried out by a system of physical interactions that occur in the training or auto-training mode. As an object of physical interaction, an elastic spherical object with a fleecy surface is used - a ball, the size and elasticity of which is chosen from the condition of being able to be held and compressed by the user's bent fingers. The ball is rolled on various parts of the body surface and / or on the external surfaces of any physical objects. In this case, the ball is rolled both without additional force on it, and with it. The surface of the ball is drawn over different parts of the body and other physical objects, both with or without additional effort on the ball, and / or the ball is scrolled with the fingers of the hands both without additional effort and with effort, and / or the squeezed ball is fixed to different parts of the surface of the human body, and any other physical surfaces, and / or rotate and fix the ball with your fingers in different directions and planes, and / or throw the ball from hand to hand in front of you, behind your back, with your eyes open and closed, and / or hold they make a ball in the hand both without special force and with it in a different compression mode, and / or tap the ball on different surfaces of the body, and on any other external surfaces of objects, and / or squeeze the ball between different parts of the body and the surfaces of others physical objects, and / or tap the ball with any part of the limbs, and / or throw both a rotating and non-rotating ball, and / or sit on the ball. Interactions with the ball are performed in various poses, both in a static position and in a dynamic one, until the desired state is reached. The method improves the effectiveness of the impact (3).

The last decision should be taken as the closest, because The invention relates to medicine and can be used in psychology, physical education and sports. Physical exercises are carried out by a system of physical interactions that occur in the training or auto-training mode. It is possible to use an object (subject) as a physical interaction.

The system combines a complex of movements and breathing, where a clear sequence of their implementation is a fundamental novelty in the proposed method, which can be considered a technical result.

One of the essential principles of this system is training, carried out in the form of complex movements while mobilizing and engaging the joints.

The system is characterized by the fact that within one cycle of movements, the muscles are contracted, relaxed and lengthened with minimal effort, while the radius of movements increases and coordination develops.

The system is based on the biomechanics of human movement, which provides complete freedom of movement and contributes to the simultaneous development of coordination, strength and flexibility. Motor stereotypes are characterized by an organic, circular and smooth character. Within one cycle of movements, agonists and antagonists muscles contract and lengthen. Thanks to the three-dimensional circular structure of exercises, people using this system are given the opportunity to simulate a number of movements of different sports without limiting the speed and degree of difficulty.

Each form of exercise is accompanied by a corresponding respiratory stereotype (mode) and is performed rhythmically, due to which the cardiovascular system is constantly and systematically stimulated. Particular attention is paid to increasing the functionality of the spine. All this, together with the aforementioned factors, contributes to the attainment of a healthy, harmoniously developed body, which is much less prone to injuries and accumulation of microtraumas.

Unlike exercises in water, where it is very difficult to regulate the accuracy of movements, complex movements performed using the proposed system can be implemented with maximum adaptation to the individual radius of movement. In addition, during training, the positions taken by the body and limbs are monitored while creating a voltage identical to the resistance of water.

All types of sports training require strength, flexibility, coordination and a variety of forms of movement. The method offers all this to those who wish to engage (and not only the athlete) to achieve even greater endurance, versatility and grace.

GENERAL REPRESENTATION

In order to fully prove itself in sports, dance, or simply in order to maintain functional usefulness, the body needs the following:

1. Absolute freedom of movement of all joints and control over these movements, performed with strength and smoothness;

2. Full control over the skeleton in any situation - in the case of deliberate movement or reflex action, such as, for example, if you suddenly slip, suddenly fall, etc. The mountain, for example, also does not adapt to a skier, hiker or climber;

3. Proper cleansing, healthy kidneys, active intestines, skin respiration, sweating and additional functions of all other organs, such as the liver, spleen, etc .;

4. Quick adaptation, for example, in relation to the rhythm of the heart, breathing, muscle fatigue and many other processes;

5. Coordination based on a conscious desire to make a movement in a certain way (individual way of choice);

6. A feeling of the need for adjustment and the ability to correct malfunctioning at any of the above levels. In addition, patience and a desire to devote time to this are necessary.

As a result, on the basis of an increase in the functional potential of the body and coordination of functions at the subconscious and conscious levels (which is achieved only in a finely tuned instrument, such as in a Swiss watch), an understanding is developed of how the body functions at all levels: mental, physical, emotional and at an integrating energy level. To achieve the above, proper training and technique of movements are necessary.

Series of exercises for the spine (arch of the spine back and forth)

This series of exercises is a preparation for the body:

First of all, for the function of the heart and lungs (oxygen supply, respiration).

Easy stimulation of the cardiovascular system and oxygen metabolism.

Mobilization of the spine, shoulder and elbow joints, joints of the hand, neck, as well as the awakening of life force in the pelvic cavity, the distribution of energy through the upper limbs and internal organs through the system of meridians in the upper body (energy channels).

Then the kidneys, liver are stimulated and intestinal massage is performed using circular, spiral and wave-like movements of the upper body, which also relaxes the chest, lumbar spine, sacrum and cervical spine;

Solar Plexus: stimulation of digestive juices and digestive fire. The onset of skin respiration (the release of the body from "exhaust gases") through the pores of the skin, deep exhalation, etc. In other words, there is an increase in vegetative functions (accelerating metabolism) throughout the body.

At the energy level:

the nervous system is stimulated and activated, as well as the chakra system from the bottom up as a result of the revitalization of their functions through vibrations. This is evidenced by the awakening of sexual appetite, bursts of positive or negative emotions, mental stimulation, which finds its expression in improving the concentration and clarity of thoughts.

At the level of the nervous system: hyper- or hypostimulating effect.

On a subconscious level: an intense and colorful dream, as well as a sudden surge of physical activity caused by the awakening of energy.

Specifically proposed

When preparing without a gymnastic stick or with a gymnastic stick, they sit on a stool, legs apart, the angle between the legs is 90 °, the legs are bent at the knee joint a little more than 90 °, making movements. When setting the legs, the hip joint, knee joint and foot should be in line. Gymnastics stick is located above the upper edge of the shoulder blades.

In a series of exercises for stretching the popliteal muscles, preparatory exercises

Starting position lying on a bench or on the floor on your back. Depending on the physiological curves of the spine, it is necessary to adjust the position with the help of pillows, which can be placed both under the head and under the back of the thigh.

Arcuate movement with one foot.

Lying on the back, one leg is bent at the knee joint, so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis is not twisted up or down. Keep the line of the hip joint, knee joint and foot.

The second leg is pulled upward into the diagonal at 45 °.

The movement is performed with an extended leg.

Lower the leg down to the floor and bend the leg in the hip and knee joints at 90 °, keeping the lines, unbend the leg through extension and moving down, touching the floor, slide the foot across the floor to the position of the straight leg, lift the leg under 45 ° 8 times with one leg 8 times with the other leg.

Circular movement of the foot in the Bicycle plane back and forth with one foot and alternately with two legs.

Lying on the back, one leg is bent at the knee joint, so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis is not twisted up or down. Keep the line of the hip joint, knee joint and foot.

The second leg is pulled upward into the diagonal at 45 °.

The movement is performed with an extended leg.

Lower the leg down to the floor, bend the leg in the hip and knee at 90 °, keeping the lines, extend the leg up, lower the leg to the floor, bend the leg in the hip and knee at 90 °, keeping the lines, 8 times with one leg, 8 times with the other leg.

Flexion and extension of the leg with the frog deployed hip joint, with one leg or two at the same time

Lying on the back, one leg is bent in the knee joint so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis is not twisted up or down. Keep the line of the hip joint, knee joint and foot.

The second leg is pulled upward at a diagonal of 45 ° and the hip joint is deployed outward.

The movement is performed with an extended leg.

Lower the leg down to the floor, bend the leg in the hip and knee joints at 90 °, lower the leg, unbending through traction, and moving down, touching the floor, raise the legs at 45 °, the hip joint is inverted 8 times with one leg, 8 times with the other leg.

Alternating muscle stretching with a spiral movement inward.

Lying on the back, the legs are bent at the hip joint by 90 °, the hip joint is turned inward, the knee joint is bent at 45 °. Maintaining a position in the hip joint, legs are alternately unbent up 16-32 times.

Circles described in parallel by both knees.

Lying on the back, the legs are bent at the hip joint at 90 °, the knee at 45 °. The preparatory movement of the pelvic arch left and right, without lifting the pelvis from the floor 8 times. With the arc of the pelvis, the legs are extended to the left upwards, the legs are extended upwards, the legs are bent up to 45 ° 8 times to the left, 8 times to the right.

Circular motion, legs together, dolphin forward and diagonal

Lying on the back, the legs are bent at the hip joint by 90 °, the knee joint by 90 °, the legs together, forming one of two legs.

They extend their legs up, lower them down to 45 °, while the lumbar spine should be pressed to the floor, bend their legs in the hip joint at 90 °, the knee at 90 ° continuously.

In the diagonal lying on the back, the legs extend upward at 45 °, the legs together, forming one of two legs.

Bend the legs in the knee and hip joint diagonally towards the shoulder, unbend the legs upward, keeping the diagonal, lower it down to 45 °, keeping the diagonal, while the lumbar spine should be pressed to the floor, bring the legs to the center in the initial position continuously.

Circular motion, legs together, dolphin in the opposite direction.

Lying on your back legs raise up together, forming one of two legs

Bend the legs in the hip joint by 90 °, the knee joint by 90 °, straighten the legs down to 45 °, while the lumbar spine should be pressed to the floor, raise straight legs up to the starting position continuously.

Full circles, described by the legs, which are bred by 45 ° on one leg at a time to maximum amplitude.

Legs stretch forward, spreading at 45 °.

Perform circular movements in the hip joint, while the amplitude of the movement is regulated by the mobility of the hip joint, the movement is performed around the joint, the amplitude gradually increases.

Circular motion, legs together, hip joint deployed inward "lobster tail". Lying on the back, the legs are bent in the hip joint by 90 °, the knee joint by 90 °, while the hip joint is inward, the tibia is divorced outward.

They extend their legs up, lower them down to 45 °, the distance between the legs due to pronation will be individually for everyone, they bend their legs in the hip joint by 90 °, the knee joint by 90 ° continuously.

Breeding legs up and down "scissors in a pulsating rhythm 3".

For each 3rd account, during breeding, a pause is kept to control the position and power stretching, while moving along one leg and alternately two, lying on their back legs stretched forward at 45 °.

Describe the eight legs eight with one foot and alternately two at the same time.

“Scissors” move the legs through the sides to the left and right legs, while bending the legs, inhale, while unbending, exhale.

In a series of leg exercises

In the starting position, sitting on a stool, hands slightly hold on to the stool.

Spinal traction.

With the “Feet Chat” combination, legs are raised, and the knee joint is bent and unbent. 2. "Circle back and forth" spread and lower legs, describing a circular movement on the floor forward and backward.

With the "Eight" combination, legs are bred and brought together, describing the figure of eight on the floor, starting each time with a different leg

With the “Slalom” combination, legs move them together from one side to the other, imitating slalom

With pronation and supination of the hip joint, the knee joint is bent and unbent alternately, twisting the hip joint in and out

In the starting position, lying on the floor, on the forearms, legs straightened forward

In the “Rhombus” combination, they lift the body with an arc back, bend the knees to the forehead, spreading them in the shape of a rhombus, lower the body to its original position, repeat in the opposite direction

With the combination “Pronation-supination” of the hip joint, the body is raised with the arch back, the knees to the forehead are bent, spreading them in the shape of a rhombus, legs are extended, lowering the body to its original position, it is repeated in the opposite direction.

In the combination of "Clapping legs" lying on the back, the hands lie under the sacrum, the legs are slightly raised above the floor, the hip joint is deployed, clapping with the heels of the extended legs, spread and lower the legs, creating light blows with the heels of the exercise, perform through the arches of the spine back and forth, to the right and to the left.

Starting position: lying on your back, hands behind your head, hands in a “lock”, placed on the cervical spine, thumbs placed in front of the neck. The legs are bent at the knee joint so that the heels are in line with the sciatic bones, the knees are bent so that the pelvis is not twisted up or down. Keep the line of the hip joint, knee joint and foot.

When the arc is back, with the lifting of the body to a vertical position, the position of the spine is maintained.

When the arc is back with the rise of the body, the legs are bent forward and the legs are straightened.

When rotating to the right or left, the arc back to the diagonal with the rise of the body is completed by the arc forward to the diagonal, the legs are bent.

When rotating to the right or left, the arc back to the diagonal with the rise of the body is completed by the arc forward to the diagonal, the legs are straightened.

When moving “penknife” two versions of the legs are on the floor or the legs are raised up, the knees are slightly bent.

With option 1, the starting position is lying on the back, legs are on the floor.

With the simultaneous lifting of the body upward, the arch lifts upward a leg slightly bent at the knees, hands below are located along the body.

A combination of alternating lifting one leg 4 times and lifting simultaneously two legs 2 times is carried out.

In option 2, the starting position lying on the back of the legs is raised up, slightly bent at the knees.

 With the simultaneous lifting of the body upward, the leg rises upward, the leg is slightly bent at the knees, hands below are located along the body

- Combination: alternating alternately lifting one leg - 4 times + lifting two legs simultaneously - 2 times

The combination is repeated - 2-4 times

2 - option: Starting position: lying on your back - attention is concentrated on the upper body and breathing mode (softening the sternum), legs are raised up, slightly bent at the knees.

- With simultaneous lifting of the body upward by an arc back, one leg is pulled to the body, the other goes down to the floor - “scissors”, hands below are located along the body

- Combination: alternating movements on one leg (“scissors”) - 4 times + pulling two legs to the body at the same time - 2 times

The combination is repeated - 2-4 times

Exercises for training the iliopsoas muscle and deep muscles of the abdomen:

Starting position: lying on your back, on your forearm, legs straightened forward

1. Bend the legs at the knees, pull the knees to the forehead, spread the knees to the “Rhombus” side and stretch the legs forward: perform 2 times

2. Pull the legs through the “Rhombus” position to the forehead, bring the knees together and stretch forward: perform 2 times

3. Alternating change of the knee pulled to the forehead and the leg stretched forward: perform 8 times.

A combination of exercises, their alternate implementation. We monitor the lower back, it should be pressed to the floor (the ribs are “closed”)

A series of exercises on the liberation of the shoulder girdle

Re-activation activates and harmonizes the functions of the upper part of the body, as well as its internal functions, contributing to the acquisition of a sense of internal unity and balance. Exercises give the body a majestic, noble appearance, contribute to the formation of a sense of sublimity, the natural harmony of the soul and body is restored.

The main characteristic:

- liberation and increase in synovial fluid of the shoulder joint, stretching the thoracic spine, to perform exercises freely, with pleasure, "close" the chest, the work of intercostal muscles, fixation of the pelvis. Sitting on a chair, leaning on the back, carry out “Spinal traction”, the top of the head stretch up, and the tailbone down. When mobilizing the shoulder joint, circular movements are made in the sagittal plane and in the frontal plane, while the arms are bent at the elbows. The hands in the lock above the head, describe the circles above the head with their hands, while they move only in the shoulder joint, the distance between the neck and joint is maximum. Hands in the lock are above the head and fixed in this position, circles are described by the upper part of the body above the solar plexus, the pelvis is fixed. The arms are extended forward, divorced at 45 °, perform circular movements in the shoulder joint, while the amplitude is strictly regulated by the mobility of the shoulder joint. The arms are forward, bent at the elbows, with the palm facing you, alternately extending the arms upward to the diagonal 4 times, simultaneously extending the arms upward to the diagonal 2 times, then the arms are extended forward, shoulder-width apart, one arm with the palm down, the other with the palm up, perform a movement hands eight, one hand up, the other down, through the sides change the position of the hands up and down and return to their original position, hands forward. Hands forward, bent at the elbows with the palm of your hand toward you, describe with both hands a circular motion forward, backward.

With the development of the vestibular apparatus and cardiovascular system

In option 1, they run with a high raising of the thigh with alternating types of breathing with the nose and mouth, stand on hands and feet with a breath in through the nose, exhale sharply through the mouth, sit with a load on the head, while a sense of balance develops in the vertical direction. In option 2 produce rotation around its own axis.

MOMENTS TO BE PERFORMED BY EXERCISING THE PROPOSED SYSTEM: Create stabilization by contrast. Movement and appropriate breathing patterns. The work of the intercostal muscles. The work of the muscles stabilizing the pelvis. The study of the shoulder joint, hip joint. Joint mobilization. Body stimulation. The true intention and idea of movement is the driving force of the body. KEY SYSTEM PRINCIPLES:

1. The clearer the intention itself, the easier it is to implement it and achieve the desired results. 2. Breath gives rise to movement, and movement gives rise to breath. If they are used together, the effect doubles. It is important that breathing is carried out with the proper intensity and that the correct type of breathing is coordinated with various motor stereotypes (general rule: fast movement - “explosive” breathing, slow movement - slower breathing). 3. Each action (action) causes a reaction (reaction). The trauma that the body can receive as a result of linear movements performed in the action-reaction order is unlikely in the system due to circular motor stereotypes. Stress, improper efforts, erratic movement and breathing lead to disturbances and disorders. Therefore, the ordered rhythm and movement and breathing causes the opposite effect (balance and harmony). Even if the movements are deliberately performed in a chaotic manner, as, for example, in the case of chaotic meditation, they end with the restoration of balance and harmonizing exercises. 4. For the movement to be perfect and to give pleasure, it is necessary to carry it out to the maximum limits of the individual structural potential, as well as to the maximum limits of the energy circuit, as, for example, when yawning. In addition, it is necessary to create a space between the joints and organs without compressing a single component of the body structure. 5. In the system, stabilization is carried out using contrast. In the place where two opposing forces begin to act, there is strength and stability, and the center of gravity simultaneously reflects centripetal and centrifugal or afferent and efferent activities. 6. Each movement should have its origin in a certain source and should be reflected in it or in the corresponding center necessary for the implementation of this action. In most cases, several centers should work together, supporting each other in the same way that the body should support the action of each of its parts and participate in its activity like the joint work of the mechanical components of a watch or like a large orchestra producing music under the direction of the conductor.

7. The system pays great attention to the "intelligent use" of muscles, intuition and perception. A volitional impulse and a clearly defined idea of movement activate the nervous system. Giving the right amount of energy provides the manifestation of the necessary effort to perform the desired, consciously selected action. All this together will lead to an optimally balanced physical, mental and emotional state. Of course, in order to achieve such a state, it is necessary to cope with the initial feeling of discomfort, confusion and lack of ability to clearly recognize the results. Practice gives rise to perfection, or to put it more correctly: “completely imperfect state” or “imperfectly perfect state”. Practice should be realized in a free process of perception and awareness.

8. The main goal is to conveniently and easily exist in your body - devoid of pain, free, unsecured - and to feel the unity, integrity and harmony of your being.

9. Exercise should inspire and give pleasure, even if you overdo it and have pain (approach pain without resistance, without losing pleasure),

10. Circularity should be understood as a continuous flow of the “wave” movement forward and backward, or a repetition of a rectilinear movement, softened in the initial and final phase by an oval shape.

RECOMMENDATIONS HOW TO PERFORM EXERCISES

- Training should expand your experience every time. When doing exercises, avoid routine.

- The bodily world has its limits. The experience acquired in it is infinite / unlimited, or, in other words: the limits must cover and embrace infinity.

- Never compare yourself with others or with the way you practiced yesterday.

- A mental image is born quickly. The body follows it at a slower rate.

Crucial here is an understanding of the laws of physics, equilibrium, gravity and speed in combination with an individual body structure.

BASIC PRINCIPLES OF RESPIRATION

1. In a simplified form: the body takes a breath when the movements expand / open, and exhale when the movements begin to contract / close.

2. However: if one side of the body expands, then the corresponding other side inevitably contracts and vice versa (agonist-antagonist). A dilemma arises: which aspect of the movement should be preferred, for example, in bending the back with the arc forward.

3. For example, bending the back with the arc forward, obviously, coincides with the breath, and the arc back coincides with the exhalation.

4. For example, in an exercise, the arc to the right and left the beginning of the movement is an expansion performed with little effort - inhalation, but the second part of the exercise requires more physical effort to maintain balance - exhale; returning to the starting position is easier to perform - inhale.

5. Movements with very deep contractures are accompanied by multiple exhalations, facilitating their implementation.

Exercises should be performed:

- Elegant and majestic.

- In an indicative manner and at the same time natural.

- Calm, with a cloudless facial expression at the beginning of each exercise.

- Without a frown on the face, not distorted by grimaces

- With imperceptible effort (with effort, not requiring effort)

- With health benefits, each cell sensing the presence of the spirit and conceptualizing the whole process of movement

- Clearly aware of the idea of movement in all stages of its development

- Without sharp muscle contractions.

- With constant alignment of balance and balance with the help of contrast and balancing of forces (use of a counterweight)

- Observing the rhythm, melody, continuity and smoothness of movements

- With a speed that should be equal to the internal manifestation of movement: with increasing speed, the radius of movement increases, which becomes cleaner and more uniform .;

- With strict coordination at shift points

- With the help of a clear and carefully planned briefing and support from the teacher.

The proposed system of exercises for the body in order to expand the range of its capabilities increases the functional potential of the whole organism in a harmonious manner.

System:

1) improves circulation, stimulating the cardiovascular system and oxygen metabolism, in particular blood circulation, lymph flow and energy circulation;

2) improves the excretion (elimination) and absorption (absorption), stimulating the exhalation of toxins, the removal of fumes from the body by skin respiration, as well as the exhaustion of gases, sweating, urination;

3) improves the mobility of joints that can withstand full load in all directions;

4) stimulates and strengthens the nervous system, developing the ability of muscles to contract and lengthen;

5) has an activating effect on the spinal column, “uncharting” it and mobilizing its functions in relation to other organs associated with it;

6) contributes to the improvement of the work of all organs of perception;

7) improves coordination due to neuromuscular regeneration; the signals between the carrier of the intention / idea and the used tool (body) are transmitted more freely.

Along with the abovementioned system fundamentals, exercises have been developed to work out any part of the body that can satisfy any desire and any needs and can be performed at any level: rehabilitation, exercises for children, exercises for the elderly, training athletes and the sports elite, training to preserve physical form, exercises for relaxation and your own pleasure.

The proposed system has proven itself in practice.

Information sources

1. RF patent No. 2177292, IPC A61H 1/00, A61M 21/00, publ. 12/27/2001.

2. RF patent No. 2240838, IPC A61M 21/00, publ. 11/27/2004.

3. RF patent No. 2177335, IPC A61M 21/00, A61H 1/00, publ. 12/27/2001.

Claims (1)

A system for supporting the psychophysiological state of a person, including physical exercises, characterized in that they first perform exercises for the spine and chest, for which, from the starting position (PI), sitting on a stool, legs apart, angle between legs 90 °, legs bent at the knee joint (CS) a little more than 90 °, they perform uniform stretching of the spine - with the crown of the head the patient stretches up and with the tailbone - down, then bend the back with the arch forward and bend the arch back, the horizontal displacement of the chest to the other side, the inclination of the chest with an arc to the right and left while maintaining the position of the traction of the spine, rotation of the body to the right and left, rotation with the arc forward and backward, diagonal to the right and left, the movement of the spine in the form of a “wave” back and forth, after each the exercises returning to the IP traction, while on the traction of the spine - inhale, when moving - exhale;
then a series of exercises is performed to stretch the popliteal muscles, for which an IP-like movement with one leg is performed from the IP lying on the back on the bench or floor: in the IP one leg is bent in the CS so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis was not twisted up or down, the second leg was pulled upward at a diagonal of 45 ° and performed by it - lower the leg down to the floor and bent in the hip (TBC) and the CS at 90 °, maintaining the position on the line of the ischial bone, then unbend the leg through stretching and moving down, touching Floor-footed slide on the floor to a position straight leg, leg lift exercise at 45 ° one foot 8 times, 8 times other;
then perform a circular movement "Bicycle" back and forth with one leg and two legs alternately, for which, lying on their backs, one leg is bent in the CS so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis is not twisted up or down, the second leg is pulled upward at a diagonal of 45 ° and is executed by its movement - lower the leg down to the floor, bend in TBS and KS at 90 °, then unbend the leg up, lower to the floor and again bend in TBS and KS at 90 °, maintaining position on the line of the ischium, 8 times with one foot, 8 times with the other;
then the leg is bent and unbent with the Frog “Frog” deployed, with one leg or two at the same time, for which one leg is bent in the CS while lying on the back so that the heel is on the line of the ischial bone, the knee is bent so that the pelvis is not twisted up or down, the second leg is pulled upward at a diagonal of 45 °, the TBS is deployed outward, the movement is performed with the extended leg - lower it down to the floor, bent into the TBS and KS at 90 °, lower the leg, unbending it through the traction, and moving downward, touching the floor , raise at 45 °, keeping the eversion polo TBS, 8 times with one foot, 8 times with the other;
then they perform alternate stretching of the muscles by a spiral movement inward, for which, lying on their backs, the legs are bent in the TBS by 90 °, while the TBS is turned inward, the TSS are bent at 45º and, while maintaining the position in the TBS, they bend their legs upwards 16-32 times;
then they carry out an exercise - circles, described in parallel by both knees, for which, lying on their backs, legs are bent in TBS by 90 °, KS by 45 °, they move in the form of an arc of the pelvis left and right, without lifting the pelvis from the floor, and with the arc unscrew the pelvis to the left, stretch the legs up and bend them to 45 °, 8 times to the left, 8 times to the right;
then they perform an exercise - a circular movement by a dolphin with two legs joined together, forward and diagonally, for which, first, while lying on their backs, their legs are bent at 90 ° in the TBS, 90 ° at the CS, then legs are bent upwards, lowered down to 45 °, In this case, the lumbar spine should be pressed to the floor, bend the legs in the TBS by 90 °, KS by 90 °, performing a continuous series of movements, then, lying on the back, legs joined together stretch diagonally upward at 45 °, bend the legs in the KS and TBS in the diagonal towards the shoulder, unbend legs up, keeping the diagonal Al is lowered down to 45 °, keeping the diagonal, while the lumbar spine should be pressed to the floor, then transferred to the center of the legs in the IP, by performing a continuous series of these movements;
then they perform an exercise of circular motion - a dolphin in the opposite direction, for which, lying on their backs, legs joined together are raised upwards, bent in TBS by 90 °, CS by 90 °, legs are straightened down to 45 °, while the lumbar spine should be pressed to the floor, raise straight legs up to the IP, performing a series of these movements continuously;
then complete circles are performed with legs divorced by 45 ° on each leg, simultaneously with a gradual increase in the amplitude of movement to the maximum regulated by the mobility of the TBS, then the legs are pulled forward, spreading at 45 °;
then they perform the “lobster tail” exercise, for which, lying on their backs, legs joined together are bent 90 ° in the TBS, turned inward, in the CS - 90 °, while the legs are bent outward, the legs joined together are bent up, and lowered down to 45 °, bend the legs in the TBS 90 °, KS 90 °, performing a number of these movements continuously;
then they perform the exercise “scissors in a pulsating rhythm 3” with legs up and down, for which, lying on their backs, the legs are stretched forward at 45 °, they move up and down with one leg and two alternately, and for every 3rd count with breeding keep a pause, controlling the position and power stretching;
then carry out the exercise "figure eight", describing it with one leg and alternately and simultaneously with two legs through the position of the "scissors", while bending the legs produce a breath, when unbending - exhale;
then they perform exercises for the shoulder girdle in the form of a sequence of combinations, for which the “turtle” combination is first performed - from the IP in the spine extension position, the arms are extended downward, then the body is arched backwards, the arms are pulled forward, the head is pulled forward, between the arms, then the IP, then - the body is backward with an arc, the arms are pulled back, slightly bent at the elbows, the wrists on themselves, then - IP;
then perform the “pull the bow” combination, for which purpose the spine is pulled out of the spine, the arms are extended downward, the body is tilted forward at 45º, the arms are pulled forward diagonally in the direction of the body, the body is arched forward, look at the hands, then the body is moved under 45º back, one the hand is lowered back down, the other remains extended forward into the diagonal, then repeated with a change of hands;
then perform the combination “rowing on a kayak”, for which, from the spine traction, the arms are extended downward, the body is tilted forward at 45º, the arms are pulled forward diagonally in the direction of the body, the body is moved forward with an arc, look at the hands, then the body is moved back at 45º , both hands lower down into the diagonal, move the hands up, the body to the extension position, then the arc back, the “wave” back, in which the hands move, then the body is tilted forward at 45º and the hands are pulled forward into the diagonal in the direction of the body, then body do goy forward, look at the brush, repeat with movement to the other side;
then we perform the “swimming breaststroke” combination, for which, from the spine traction of the spine, the arms are extended downward, the body is tilted forward at 45º, the hands are pulled forward diagonally in the direction of the body, then the body is arched forward, look at the hands, the body is brought back 45º, hands parted to the sides, imitating a stroke in swimming with the breaststroke style, then the body is tilted forward at 45º, hands are pulled forward into the diagonal in the direction of the body, then the body is arched forward, look at the hands;
then carry out a combination of exercises “pull the bow - without stopping”, for which the body is moved backward from the traction unit, 45 ° back, one hand is lowered back down, the other is in the position extended forward to the diagonal, and the body is rotated left and right, while maintaining its position under 45º back, with a change in hand position;
then perform a combination of "up the rope" in the form of a simulation of climbing on the rope with his hands from the IP traction of the spine;
further, the combination “scrolling of the shoulder joint” is performed, for which, from the spine traction of the spine, the arms are extended upward, then the body is the arc back, and the arms, scrolling the shoulders, go forward in a circle with a comfortable range of motion, up to the SP;
each combination is performed 8 times with a gradual increase in pace;
then they perform exercises for the legs in the form of a sequence of combinations, from the spine traction of the spine, sitting on a stool, hands slightly hold on to the stool, at the same time, first we perform a “dabble” combination, for which, raising our legs, they bend and unbend the CS alternately;
then the combination “circle back and forth” is carried out, for which legs are spread and brought together, describing the circular movement on the floor forward and backward;
then a combination of "eight" is carried out, for which legs are bred and brought together, describing the eight on the floor, starting each time with a different leg;
further - the combination "slalom", in which, imitating slalom, legs joined together are transferred from one side to the other;
further - a combination of “pronation-supination” of TBS, for which they alternately bend and unbend the CS, twisting in and out of the TBS;
then they change the PI - lying on the floor, on the forearms, the legs are straightened forward, from the PI perform the “rhombus” combination, for which they lift the body with an arc back, bend the knees to the forehead, spread them in the shape of a rhombus, lower the body in PI, repeat in the opposite direction ;
further in the combination “pronation-supination” TBS lift the body with an arc back, bend the knees to the forehead, spreading them in the shape of a rhombus, stretch the legs, lowering the body in the PI, repeat in the opposite direction;
then they perform the combination of “clapping feet”, for which, in the supine position, the hands are under the sacrum, the legs are slightly raised above the floor, the TBS is deployed, clapping with the heels of the extended legs, spread and bring the legs together, creating light heels;
then they perform exercises for the abdominal muscles through the arches of the spine back and forth, to the right and to the left, for which they use IP: lying on your back, hands behind your head, hands in the “lock” on the cervical spine, thumbs in front of the neck, legs bent in the CS so that the heels are on the line of the ischial bones, the knees are bent so that the pelvis is not twisted up or down;
begin exercises for the abdominal muscles by lifting the body with an arc back to a vertical position, ending with the body arc forward, first bending, then straightening the legs;
then they lift the case with the arc back into the diagonal with rotation to the right, left, complete the arc forward to the diagonal, the legs are bent, then the same with legs straightened;
Further, the “penknife” movement is performed in the form of one of two options: in the first embodiment, the FE is lying on the back, the legs are on the floor, the body is lifted upward by an arc back, the legs are lifted upward, slightly bent at the knee, the arms are along the body, and the lifting alternate one leg 4 times and lifting two legs simultaneously 2 times; in the second variant, the FE is lying on the back, legs are raised up, slightly bent at the knees, the body is lifted upward by an arc back, one leg is pulled to the body, the other is lowered down to the floor like “scissors”, hands along the body, repeated 2-4 times;
then perform exercises for training the iliopsoas muscle and deep muscles of the abdomen, for which they use PI lying on their backs, on the forearms, legs are straightened forward, bend the legs at the knees, pulling the knees to the forehead, spread the knees to the side in the form of a "rhombus" and stretch the legs forward, perform 2 times; then the legs, through the "rhombus" position, are pulled to the forehead, knees are brought together and pulled forward, performed 2 times; then an alternating shift of the knee drawn to the forehead and the legs stretched forward is carried out, perform 8 times;
then carry out exercises on the emancipation of the shoulder girdle, for which from the IP traction of the spine, sitting on a chair, leaning on its back, mobilize the shoulder joint, making circular movements in the sagittal and frontal plane, while the arms are bent at the elbows;
further - hands in the lock above the head, describe circles with the hands above the head, keeping the maximum possible distance between the neck and joint;
further - the hands are fixed in the lock above the head, the pelvis is fixed, the patient describes the circles with the upper part of the body above the solar plexus ;;
further - the arms are extended forward, divorced at 45 °, perform circular movements in the shoulder joint, while the amplitude is strictly regulated by the mobility of the shoulder joint;
further - arms forward, bent at the elbows, with palms facing you, alternately unbend arms upward to the diagonal 4 times, then simultaneously unbend arms upward to the diagonal 2 times;
further - the arms are extended forward at a width of the shoulders, one hand palm down, the other hand palm up, perform the movement of the hands in figure eight, one hand up, the other down, through the sides, then change the position of the hands up and down and return to the FE, hands forward;
further from the FE hands forward, bent at the elbows with palms facing you, describe with both hands the circular movement forward and backward;
then they perform the “eagle” combination, for which, from the IP in the “eagle pose” —the arms are slightly bent at the elbows in front of you, your hands are brought to the center, spread them in the “V” position upward into the diagonal, then lower them and bring them to the center in “ eagle pose ”, again - towards the center, circular motion of the arms back and again - reduction to the center;
Then they perform exercises for the development of the vestibular apparatus and the cardiovascular system in the form of one of two options: in the first embodiment, they run with a high rise in the thigh with alternating types of breathing with the nose and mouth, stand on the arms and legs with an inhalation through the nose, a sharp exhalation through the mouth , conduct restoration of a sense of balance, sitting with a load on his head; and in the second option, they rotate around their own axis and restore a sense of balance.

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