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PARADOXIAL
RESPIRATORY GYMNASTICS OF STRELNIKOVA
Before beginning the exercises, without fail read
introductory part, rules of doing the exercises, and conclusion.
In the hard forms of any diseases consult immediately with your
doctor.
CONTENT
Basic complex includes following exercises:
1. "Palms" - 12 ways in 8 inhale-moves.
2. "Shoulder-straps" - 12 ways in 8 inhale-moves.
3. "Pump" - 12 ways in 8 inhale-moves.
4. "Cat" - 12 ways in 8 inhale-moves.
5. "Embrace shoulders " - 12 ways in 8 inhale-moves.
6. "Big pendulum " - 12 ways in 8 inhale-moves.
7. "Head turnings " - 12 ways in 8 inhale-moves.
8. "Ears" - 12 ways in 8 inhale-moves.
9. " Pendulum by head " - 12 ways in 8 inhale-moves.
10. "Move"
а) 12 ways in 8 inhale-moves - from right leg.
б) 12 ways in 8 inhale-moves - from left leg.
11. "Steps"
а) "Front step" - 32 inhale-moves.
б) "Back step" - 32 inhale-moves.
в) again " Front step" - 32 inhale-moves.
Conclusion
Introductory part
Rules of accomplishing the respiratory gymnastic
1. Think only about inhale through the nose. Train only inhale.
Inhale-noisy, sharply and short (like hands clap).
2. Exhale must be accomplished after each inhale independently (desirably
through the mouth). Don't hold and don't push out exhale air.
Inhale - maximally active. (but only through the nose), exhale -
absolutely passive (through the mouth not audible and not seen).
No laugh exhale!
3. Inhale must be done simultaneously with moves. In Strelnikovas
gymnastic there is no inhale - without motion.
4. All inhale-moves in Strelnikovas gymnastic must be done in
rhythm of formational foot-steps.
5. Count in Strelnikovas gymnastic - only to 8, count mentally,
non aloud.
6. Exercises could be done in standing, sitting and lying
positions.
RESPIRATORY
GYMNASTICS OF STRELNIKOVA
BASIC COMPLEX
"Palms"
Point of departure: stand straight, bend hands on your elbows, (elbows downwards) and "show palms to spectator" - "pose of extrasense". Do noisy, short, rhythmical inhales through the nose, and simultaneously compress palms to fists (grabing moves).
In succession do 4 sharp rhythmic inhale through the nose (i. e. "sniff the air " 4 ways ). Then lower hands and rest to 3-4 seconds - pause. Do also 4 short and loud inhales and again pause.
Remember! Active inhale through the nose - absolutely passive, calm exhale through the mouth. Shoulders in the time of inhaling are motionless!
Norm: "sniff the air " 24 ways in 4 inhales.
Exercise "Palms" could be done in standing, sitting and lying position.
On the beginning of exercise, possible light giddiness: don't worry, it is disappear to end of exercise. If giddiness strong, do all exercises in sitting position, doing pauses after all 4 inhale-moves (you can rest from 5 to 10 seconds not 3-4 seconds)."Shoulder-staps"
Point of departure: stand straight, compress palms to fists and press to torso on the level of belt. In this moment of inhale, sharply push fists downstairs to the ground, as you wring out, (shoulders strained, hands straight and stretch to ground). Then hands returns to point of departure, to level of belt. Shoulders relaxed - exhale "gone". Don't lift hands higher than bent. Do in succession 8 inhale-moves. Then rest to 3-4 seconds and again 8 inhale-moves. Norm 12 ways on 8 inhale-moves.
An exercise "Shoulder-staps" you can do on standing, sitting and lying position."Pump" ("Inflate a tire").
Point of departure: stand straight, feet's located wider than shoulders width, hands along torso (Main position - point of departure.). Do light bow (hands goes to the ground, but not touches it) and simultaneously - loud and short inhale through the nose on the second part of the bow. Inhale must be finished together with bow. Mildly raise (but not straighten), and again bow, and short loud inhale "from ground". Take to hands convoluted newspaper or stick and imagine, that you Inflate a tire of automobile. Bows must be done rhythmically and easy, don't bend over too low, bow to the torso level will be enough. Back round, not straight, head lowered.
Remember! "Inflate a tire" you must in rhythm of formational foot-steps.
Conclusion
1. One exercise must take not more than 30 minutes (try do all exercises in this time).
2. In a good drill (usually in month after begin exercises) possible in each exercise to do already not on 8 inhale-moves in succession, but on 16 or 32 without stop. Then do pause for 3-5 seconds and once again 16 or 32 inhale-moves. So, in each exercise need to do on 96 inhale-moves.
3. Do for one training whole complex (not several "hundreds" (96 inhale-moves) of one some exercise). Train in the morning and at the night. On bad general state, do Strelnikova's respiratory gymnastics several times at day.
4. Do gymnastic two ways in the day: in the morning - before meal, and at night - or before meal, or in hour after.
The People, suffering from gastritis's, colitis's, canker, recommended do Strelnikova's respiratory gymnastics before meal only.
5. If you have no time, do whole complex of gymnastic not on three of "thirty" (96 inhale-moves), but on one (32 inhale-moves) of each exercise, from "Palms" and finishing "Steps". For it goes 5-6 minutes.
6. Count only mentally to 8. If you lose count, rest 3- 5 seconds after each 8 inhale-moves. With each "Eight" postpone the matches.
7. Strelnikova's gymnastics possible to engage for children (from 3-4 years) and deep oldsters. The age not limited. Its possible do in standing up, sitting, but in bad state - even lying down position!
8. At the average need to do the one month of daily exercises twice a day, to feel the cure effect from diseases.
9. Strelnikova's respiratory gymnastics could be medical and preventive. Use it all your life, at least one way in the day (30 or 15 minutes), and you will not need any medicines!