Breathing exercises using the Strelnikova method. The benefits of Strelnikova’s breathing exercises. Treatment with breathing exercises

Chapter 9 Frequently Asked Questions If you have read this chapter, you already have an idea of ​​exactly how you should proceed and where to start. However, you, like most of my patients, may have had these kinds of most common questions. In this chapter I

Scientists have long known that full saturation of tissues with oxygen can cure some diseases, prevent the development of pathological conditions, and even help a person lose excess weight. Strelnikova’s breathing exercises, which appeared in the Soviet Union, pursue precisely these goals.

The technique was initially used to restore the voice of singers, but at the same time it also showed itself from a therapeutic aspect. Today, more and more people are turning to an unusual and affordable program. Many of them note obvious positive changes in their condition.

Basic information about breathing exercises

Alexandra Nikolaevna Strelnikova, who is the author of a unique approach, was an opera singer. She was forced to develop an unusual technique by the loss of her voice due to heart problems and the appearance of asthma attacks. Basic exercises to restore ligaments and alleviate the condition were suggested to her by her mother. Over time, the auxiliary complex grew into an extensive independent program. Today there is a breathing exercises center that actively uses this proprietary technique.

If desired, exercises and rules for performing them can be found on the Internet. They are quite simple, although specific. The undeniable advantages of the approach include its accessibility, the absence of side effects if the recommendations are followed correctly, and the obvious positive effect on the body. True, there are several contraindications to the use of the system, so it is better to consult a doctor before starting sessions.

Indications for use of the Strelnikova technique

Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and obvious positive changes in the condition of patients and healthy people. First of all, they note the fact that Strelnikova’s breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but they still identify several indications for carrying out breathing exercises:

• Neurotic conditions and depression that have entered the chronic phase.

Advice: Despite the fact that today on the Internet you can find many organizations involved in treating people through Strelnikova’s breathing exercises, they are not carriers of the author’s approach. In case of obvious problems, it is better not to take risks and not to study the program on your own or in such institutions.

To obtain the desired results, you should contact directly the Center for Respiratory Gymnastics named after A.N. Strelnikova.

• Pregnancy period (assuming the normal course of the natural process).
• Bronchial asthma, inflammatory processes in the bronchi and lungs.
• Diseases of the heart and blood vessels, including hypertension and vegetative-vascular dystonia.
• Heart rhythm disturbances, heart attack.
• Recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
• Diseases caused by metabolic disorders. Thyroid pathologies and diabetes mellitus.
• Some infectious and viral diseases, dermatitis.
• Smoking.
• Problems with potency in men.
• Excess weight and tendency to gain kilograms.
• Studies have shown that proper and regular breathing exercises help cure anemia, get rid of snoring and stuttering, and problems in the genitourinary area.

The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, and reduces the risk of complications due to various pathologies.

Strelnikova’s breathing exercises can be combined with other therapeutic measures and medications. If there are no obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in your condition will not keep you waiting.

Contraindications to breathing exercises

According to experts, Strelnikova’s breathing exercises, with the right approach, are unable to cause any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regime must be approached with increased caution. First of all, this step should be agreed with your doctor.

Deep and active breathing can be harmful if practiced according to the system against the background of such conditions:

1. Osteochondrosis, especially in the upper parts of the spine.
2. Acute thrombophlebitis.
3. Internal bleeding or suspicion of these conditions.
4. Spinal or head injuries of any etiology and severity.
5. Increased arterial, intracranial or ocular pressure.
6. Fever.
7. It is also important to remember that smoking is prohibited during the exercise period.

In order not to take risks, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.

Basic principles of breathing exercises by Strelnikova

The effectiveness of the exercises is based on taking breaths that vary in depth, intensity and frequency. During their implementation, the diaphragm actively works. Exhalations should be spontaneous. During the period of their implementation, the body gets rid of everything unnecessary.

Here are a few rules that will help you achieve the maximum effect from the exercises:

• Manipulation should be carried out daily. You need to spend at least an hour on it. Ideally, sessions should be repeated in the morning and evening. The minimum number of procedures is 12-15 in one course.
• The technique of breathing movements in this approach is special. The inhalation should be very energetic, and the exhalation should be passive. To make sure that the manipulations are performed correctly, you need to listen to yourself. The air is inhaled quickly and very noisily. Exhalation is carried out through a slightly open mouth, without straining the muscles.
• Strelnikova’s breathing exercises involve a combination of inhalations and exhalations with special movements. They must be in harmony with each other, everything is done according to the count, very calmly, but energetically. This approach allows you to count on strengthening your muscles and increasing their endurance.
• Inhalations of air should be carried out in series, multiples of 4 (up to 32 times). Between these series there are short pauses for rest, lasting 3-5 seconds.
• The complex itself includes more than 10 different exercises, but some of them require special attention.

In general, it is initially better to contact a breathing exercises specialist, Strelnikova, who will explain all the nuances of the process. This will allow you to act according to the desired system from the very beginning, which will increase the chances of a speedy recovery or relief of the condition. Improper exercise can not only bring no benefit, but also cause serious harm.

The benefits of breathing exercises and its results

Long-term use of breathing exercises using the Strelnikova method has made it possible to highlight many advantages and strengths of this program. Here are just the most important of them:

• The system can be used as an independent health program or part of a complex of specialized activities. It eliminates a number of diseases and significantly improves the general condition of the body.
• Active saturation of tissues and organs with oxygen leads to an increase in their functionality. This allows you to increase a person’s endurance and performance several times.
• Intolerance to breathing exercises is extremely rare, so the technique can be used by almost everyone.
• Combining the approach with cyclic sports (swimming, running, walking) allows you to count on more pronounced results.
• No special conditions are required to conduct classes. The technique is simple and accessible to everyone.
• Manipulations can be carried out in children, adults and the elderly. The main thing is to do everything right.
• During the course of work, there is a noticeable increase in lung volume, which allows us to count on further improvement in the condition of those who have completed the course.

Strelnikova’s breathing exercises are still being improved today, but its principles remain unchanged. Technology can be used throughout life to maintain health and well-being. This will not only not lead to side effects, but will also affect your health in the most positive way.

Official domestic medicine recognized the breathing technique of A. N. Strelnikova only in the 70s of the last century. It was then that Alexandra Nikolaevna received an author’s certificate issued for the development of a new method of treating various diseases. At the same time, Strelnikova Jr. noticed that through breathing exercises you can not only restore your voice, but also get rid of asthma, which often causes hoarseness.

It's worth mentioning. that the history of the recognition of breathing exercises by representatives of official medicine was not as cloudless as it might seem at first glance. For example, it is known that in the 1980s the Ministry of Health decided to begin putting into practice the method of treating patients with various ailments with breathing exercises.

The result of the experiment was not very good. Only a few people in the group were able to recover. As a result, the method of healing the body according to Strelnikova A.N. was considered useless and ineffective. For a long time, Alexandra Nikolaevna then proved that she was right and that the existence and use of the breathing exercises method in medical practice was right.

Alexandra Nikolaevna Strelnikova passed away in her seventy-seventh year. She did not die a natural death, but died tragically. Until the end of her days, she remained a cheerful person full of strength and energy. And Strelnikova directed this internal energy not only to herself, but also to those around her, helping people heal and become healthy, find mental and physical balance.

Currently, Strelnikova’s breathing exercises have become especially widespread in our country. It is popular not only as a healing technique, but also as a way to prevent various diseases. It should be noted that the high efficiency of the technique is also known abroad. Foreign specialists also today include breathing exercises developed by Alexandra Nikolaevna Strelnikova in therapeutic complexes.

The range of diseases that can be cured within a relatively short period of time is vast. There is evidence of how people recovered from such serious pathologies as obesity, stuttering, asthma, chronic bronchitis, tonsillitis, and sinusitis. In addition, using the presented technique, you can overcome nicotine addiction.

It is necessary to preface the description of the sequence of performing special breathing exercises with several general rules that must be followed each time the complex is performed.

Breathing technique rules:

Rule 1. The fundamental principle of Strelnikova’s breathing exercises, as you know, is inhalation. This element should be trained first. When performing exercises, it is recommended to inhale sharply and vigorously. In this case, the inhalation should be short, but strong enough. You should inhale, drawing in air through your nose noisily and actively.

Rule 2. Another component of Strelnikova’s complex of breathing exercises is exhalation. It should be thought of as the opposite of inhalation. Therefore, you need to exhale slowly and smoothly, expelling the air through your mouth. If inhalation requires effort and certain energy costs, then exhalation is characterized by arbitrariness. In this case, there is no need to push the air out of yourself; it should come out freely and unhindered. Often, the desire to exhale actively and energetically leads to a disruption in the breathing rhythm.

Rule 3. All exercises aimed at practicing proper breathing techniques must be performed while counting. This will help you not to lose your rhythm and, moreover, to consistently and correctly complete all the required elements.

Rule 4. Rhythm, which is another important component of the set of breathing exercises, must correspond to the rhythm of the marching step. All exercises should be done at a certain pace. This is important to maintain rhythm and achieve maximum effect. It is recommended to perform each element of breathing exercises in less than a second. This is achieved through persistent and regular training.

Rule 5. In the breathing technique according to Strelnikova. the inhalation and the movement performed form a single whole. They need to be carried out simultaneously, and not one after another. -

Rule 6. All exercises that make up Strelnikova’s breathing exercises can be performed in a standing, sitting or lying position. This is determined by the patient’s condition and the severity of the disease.

Rule 7. The number of repetitions of a particular exercise must be a multiple of four. As you know, a four is the value of one musical measure, the most convenient for performing gymnastic exercises. As the respiratory elements are mastered, this value is increased by 2 times. And this does not happen by chance.

It is believed that the number eight is a symbol of infinity and eternity.

To perform breathing exercises in three and five counts, according to followers of the presented method, significant physical effort is required. And this is only possible with special preliminary preparation.

It is recommended to increase the number of breaths to eight per series on the second day of breathing exercises by A. N. Strelnikova. On the fourth day, this number is increased to sixteen repetitions, then to twenty-four and thirty-two. The maximum number of breaths in one session can reach ninety-six. Thus, the last figure is considered a kind of record, which every student should strive to overcome.

During classes, after performing each series of breathing exercises, you should stop and take a short break. Its duration is no more than ten seconds. Thus, the class schedule looks like this.

First-second day: twenty-four sets of repetitions of four breaths with rest between series of seven to ten seconds.

Third-fourth day: twelve repetitions of eight breaths with a break of up to ten seconds after each series.

Fifth-sixth day: six repetitions of sixteen breaths with a rest after each series of no more than ten seconds.

Seventh-eighth day, etc.: three sets of thirty-two breaths with a break after each series of ten seconds.

Rule 8. You should start studying in a joyful and cheerful mood. This will help increase the effect of gymnastics.

Breathing gymnastics by A. N. Strelnikova, exercises:

Exercise 1. “FISTS”

The presented exercise is the easiest to perform in breathing exercises by A. N. Strelnikova. It can also be called a warm-up element. During its implementation, mainly only the lungs and other organs of the respiratory system, as well as the fingers, work.

To perform this exercise, you must take the following starting position: stand straight, raise your head, straighten your legs and place them shoulder-width apart, place your feet parallel to each other, straighten your arms freely lower along your body. All muscles should be relaxed.

After this, you should take a short, noisy and sharp breath, drawing in air through your nose, and at the same time, with a strong movement, you need to clench your fingers into fists. Next, calmly remove the air through your mouth and at the same time unclench your fists, straightening your fingers. Continue the exercise in the same sequence: quickly inhale and clench your hands into fists - slowly exhale and unclench your fingers, which is accompanied by relaxation of the hand.

The exercise must be repeated at least four times. Next, you need to rest for three to five seconds, then repeat the exercise four times, followed by a rest lasting a few seconds. Do this 24 times.

Exercise 2. “RELOAD THE LOAD!”

To perform this breathing exercise, you need to take the starting position: stand straight, spread your legs shoulder-width apart, place your feet parallel to each other, raise your head, relax and lower your shoulders, bend your arms at the elbows and place them on your waist. Fingers should be clenched into fists. .

On the first count, you need to lower your arms freely along your body, while unclenching your fists, relaxing your hands and inhaling. At the same time, you need to imagine that you need to remove a heavy load from your arms and shoulders. At the moment when the arms are lowered, the muscles of the forearm, shoulders and hands should be strained as much as possible and at the same time, it is necessary to forcefully spread the fingers, imagining that membranes have appeared between them.

Next, you need to take the starting position, placing your hands on your belt, at the same time clenching your fingers into fists and exhaling slowly. As was noted earlier, exhalation should not be sharp and noisy, since it is of secondary importance in gymnastics by Strelnikova A.N., and therefore should occur spontaneously, without any effort. You can’t make him active and energetic. Otherwise, a phenomenon such as hyperventilation may occur, which is extremely undesirable.

The described exercise can be performed in a standing, lying or sitting position. In the first two days, it is advisable to perform twelve approaches of eight breaths, alternating series with breaks of ten seconds. In subsequent sessions, the exercise is repeated according to a given pattern: first, six repetitions of sixteen breaths each, then three series of thirty-two breaths each.

At the moment when you inhale, your shoulders should be tense as much as possible. At the same time, the arm muscles should also be tense. Tense fingers need to be spread wide. You need to take the starting position, exhaling, clenching your hands into fists and placing them on your belt. Next, you need to again take an active and short breath, with some effort, bring your hands down, pointing your clenched fingers into a fist towards the floor and then spreading them out. After this, you need to take the starting position again.

There is no need to open your mouth wide when exhaling. The lips are only slightly unclenched and form a narrow gap through which air is released.

Exercise 3. “LET’S PUMP UP THE BALL”

In order to perform the proposed exercise, you need to take the starting position: stand straight, raise your head, lower your shoulders and straighten, lower your arms freely along your body, place your legs shoulder-width apart, place your feet parallel to each other.

Next, you need to lean forward a little, relax your arms, bring them forward to hang, round your shoulders, lower your head, relax your muscles and at the same time take a sharp and energetic breath, drawing in air through your nose. After this, you should take the starting position and at the same moment exhale weakly only through the mouth or through the mouth and nose. There is no need to exhale, focusing on expelling the air only through the mouth. With the passage of time and mastering the technique of performing the exercise, the ability to exhale correctly will come by itself.

Next, you should again noisily, actively and briefly inhale, tilting the body and relaxing the muscles of the upper body, then exhale and take the starting position: straighten up, raise your head, straighten your shoulders, lower your arms along your body. When performing this exercise, you need to take a strong and sharp breath in such a way as if you were angry with your illness and want to expel it from your body forever.

In order to fully master the technique of performing this exercise, it is recommended to resort to the help of imagination and fantasy. You need to imagine that you need to pump up a rubber ball. In this case, the ball will be a kind of symbol of the disease that needs to be gotten rid of. If you pump a real ball with too much force, it is known to burst. Thus, each breath, symbolizing the entry of air into the cavity of the ball, should be done only with some effort, trying not to overdo it and “tear the ball.”

Another game can become a unique symbol of getting rid of an illness.

At the same time, you need to imagine that you want to enter into a football match with your illness. After completing a series of breathing exercises and after the ball is inflated, you can easily kick it and score a goal into an imaginary goal, thus defeating the disease.

At first glance, it may seem that fantasy is not capable of preventing the development of the disease and leading to recovery. However, the inventor of the breathing exercises method, A. N. Strelnikova, more than once confirmed the possibility of getting rid of an illness with the help of the patient’s internal potential, his psychological disposition for healing. And the main assistants in cultivating optimism were often imagination, self-confidence and the unsolved potential of one’s body.

Returning to the description of the exercise “Pumping up the ball”, it should be said that during the lesson it is necessary to perform twelve repetitions of eight bends while simultaneously bending the body forward and relaxing the muscles of the upper body. Each series should be interrupted with a short rest of ten seconds. Thus, a total of ninety-six inhalations and exhalations will be made.

If you have initial physical training, in the first classes it is recommended to perform six approaches of sixteen breaths each. After each series you need to take a break for a few seconds. There is no point in giving up rest. Otherwise, gymnastics may cause harm rather than benefit.

After the ability to correctly inhale and exhale while simultaneously flexing and extending the torso has been mastered, you can proceed to performing three series of thirty-two inhalations and exhalations in each. As a result, you can get rid of the disease in a fairly short period of time. Then the incoming air and the oxygen contained in it will no longer nourish the disease, but the internal organs and tissues, returning them to life.

As a result, the body will gain elasticity and tone will increase. Oxygen seems to open new paths to the centers, the function of which is to produce the so-called hormones of happiness - endorphins. You will feel joy and optimism, feel the fullness of existence. It is these feelings and sensations that will help you in the future forget about the illness and get rid of it forever.

While doing the exercise "Pumping up the ball" the muscles of the lower back and neck should be relaxed. There is no need to strain them, because the air with which you have to fill the imaginary ball is light and weightless. This exercise can be done in either a standing or sitting position. The main thing is to maintain the given rhythm and tempo. Only under such conditions can a high treatment effect be achieved.

There are partial contraindications for performing the proposed exercise. Thus, it is not recommended to do a deep forward bend in the presence of the following diseases: osteochondrosis, intervertebral hernia, displacement of intervertebral discs, radiculitis, the formation of stones in the bladder, liver, kidneys, hypertension, increased ocular and intracranial pressure. In this case, the hands should be lowered no lower than the level of the knee joints.

It is best to accompany this exercise with a rhythmic march. Then the movements will bring you not only benefit, but also joy. When performing the elements, you should not make excessive efforts. All movements should be smooth and calm.

It is best to conduct breathing exercises in a pre-ventilated room. At the same time, internal organs and tissues will be saturated with fresh air and oxygen, which will spread throughout the body. A special device - an ionizer - will help make the air in the room reserved for breathing exercises.

Exercise 4. “CAT DANCE”

To perform the presented exercise, you need to take the starting position: stand straight, straighten your legs and place them slightly narrower than shoulder width, raise your head, relax your shoulders, lower your arms freely along the body. Next, you need to slightly bend your arms at the elbow joints and clench your fingers into fists, then sit down, simultaneously turning your body to the left side and taking a sharp, active and short breath. Don't be ashamed that it will be too noisy. You need to remember one of the rules of breathing exercises: inhalation should be quite noisy.

After this, you should take the starting position by turning and standing straight, lowering your arms, straightening your legs and at the same moment exhaling slowly. In this case, you can imagine that on the back side of both knees there is a small spring, which during the exercise helps you quickly and at the same time quite smoothly bend and straighten your legs.

Having completed the movements in one direction and taken the starting position, you need to turn to the right, slightly clenching your fingers into fists and squatting, bending your knees slightly. Next you need to take the starting position again. The exercise should be continued, alternately turning the body to the left and then to the right. The back should remain straight, feet pressed to the floor. It is recommended to keep your hands at waist level

Your imagination will help you fully master the proposed movements. When performing the given elements, you need to imagine that you have turned into a graceful and flexible cat that is tracking down a small bird crouched to the left (right) of her, wants to catch it and then eat it.

In fact, the choice of a fantasy, made-up character that will help you master gymnastic movements depends on the individual needs and hobbies of the patient.

The main thing remains its meaning, or rather, its purpose. The fact is that the game form of gymnastics allows not only to interest a person in the movements he performs, but also contributes to psychological healing and psychocorrection.

In other words, by playing the role of a cat who came to the disco to dance and stretch its paws, the patient or patient thus abandons his usual mask - a businessman, a macho, an obstinate wife or an exemplary family man, for a few minutes returns to childhood and receives the energy necessary for life, at the same time freeing oneself from the grip of illness

The “Cat Dance” exercise can be performed standing, sitting, and even lying down. It is carried out in twelve series of eight inhalations and exhalations.

Exercise 5. “TIGHT HUGS”

In order to perform the proposed exercise, which is part of the breathing exercises complex,

according to the method of A. N. Strelnikova, you need to take the starting position: stand straight, raise your head, straighten your shoulders, straighten your legs and place them shoulder-width apart, bend your arms at the elbow joints, lift them and place them in front of you at chest level, with your palms facing the floor , after which, with some effort, you should clench your fingers into fists and spread your arms the width of your fist.

Without crossing, you need to put your hands as far behind your back as possible, holding one under the armpit and the other over the shoulder, while simultaneously taking a sharp and noisy breath. After this, return your hands to their original position and at the same moment exhale lightly and slowly. It is worth noting that in order to exhale in this position, there is no need to make any effort. It is produced spontaneously when the arms are extended and as a result of the subsequent expansion of the chest.

Having returned to the starting position, you immediately need to repeat the movements and again take a noisy breath, and then spread your arms and exhale. Your arms should be placed far behind your back, keeping them parallel to each other. Continue the exercise according to the proposed scheme: put your hands behind your back and inhale - take the starting position and exhale.

This exercise is performed during the first gymnastics lessons, divided into twelve approaches of eight breaths. In the future, as you master the movements and proper breathing skills, the number of series is reduced to six, and the number of inhalations and exhalations is increased to sixteen. At the last stage of mastering the exercise, the number of series is three, and throws are thirty-two. After completing the repetition of the next series, it is recommended to take a break of a few seconds. You will be able to set your own breathing record and achieve the so-called Strelnikova hundred, which corresponds to ninety-six in conventional terms.

After this exercise has been completely mastered and all the movements performed seem easy to perform, the elements can be complicated by adding tilts of the head back. You need to tilt your head at the moment when you inhale. Movements performed by the head should not be too sudden to avoid injury.

In order to perform the exercise correctly, you need to imagine that your head is tilting back by straightening the spring connecting it and your elbows. Thus, at the moment when the hands go behind the back and press the invisible button, the head is gently pulled back. The gaze should be directed upward to the ceiling.

When performing an exercise supplemented by tilting your head back, it is important to ensure that you inhale correctly. It, as has already been noted many times, needs to be made sharp and noisy. Listen carefully to the heroes of numerous action films at the moment when they take part in fist fights. Having received a blow to the jaw, the character invariably throws his head back, saying:

"Ha!". You need to do the same if you want to learn how to breathe frequently and actively and master the breathing technique of A. N. Strelnikova.

Breathing exercises will never become a source of joy and, as a result, healing if all the exercises are carried out unemotionally, with boredom in the eyes and in the soul.

Active turns of the body, raising the arms and inhaling should be accompanied by a joyful mood, optimism, faith in a happy and cloudless future, and freedom from the disease. Thus, the essence of the method developed by A. N. Strelnikova is not only physical self-improvement, but also psychological restoration, the revival of the human spirit.

When performing the “Tight Hugs” exercise, you do not need to spread your arms too wide. In this case, the right and left hands need to be held on top alternately. However, their position can be changed only after completing the movement and assuming the starting position. The back should remain straight during the exercise.

The proposed exercise can be performed in a standing, sitting or lying position. If one or the other hand is seriously injured, it is recommended to begin mastering the movements with two series, alternating with a break of ten seconds. Gradually, the number of approaches should be increased to “one hundred Strelnikova” - ninety-six inhalations and exhalations.

Exercise 6. TILTING FORWARD AND BACKWARD

In order to perform this exercise, you first need to take the starting position: stand straight, straighten your legs and place them shoulder-width apart, place your feet parallel to each other, lower your arms freely along your body, raise your head, straighten your shoulders.

Bend slightly forward, bring your arms in front of you, holding them at knee level, and at the same time take a sharp and short breath, then rise, making a passive and slow exhalation. Without stopping, bend your arms at the elbow joints, place them in front of you and behind your back, bending slightly at the lower back. Trying to keep your arms parallel, again take an energetic and short breath. Then take the original position and exhale at the same time.

Continue in the same way: bend forward, throw your arms in front of you and take a sharp breath - return to the starting position and exhale passively - put your hands behind your back, bend a little at the lower back and inhale forcefully - take the starting position. You can make the exercise more difficult by carefully tilting your head back during the second inhalation and placing your hands behind your back.

While performing the presented exercise, you can imagine yourself as a pendulum, which, swinging back and forth, makes all the parts of a large mechanism work. It will certainly help restore the functioning of such a mechanism as the human body. It is only important to fulfill the main condition - to conduct classes regularly and do the exercises diligently.

While bending forward and backward, you need to keep your back straight. There is no need to lean forward too low or bend your lower back too much. In the first case, you can only bend over, leaving your hands at the level of your kneecaps. The rhythm and tempo of inhalation and exhalation are more important in the breathing exercises of Strelnikova A.N.

Bends forward and backward can be performed in either a standing or sitting position. In the first classes, it is recommended to repeat eight series of twelve inhalations and exhalations. In the future, the number of approaches should be reduced to three, and the number of movements in each series, on the contrary, should be increased to thirty-two. In this case, the load must be increased gradually, as you master the skills of proper breathing, from lesson to lesson.

Exercise 7. TURNING THE HEAD LEFT-RIGHT

To perform the proposed exercise, you need to take the starting position: stand straight, straighten your legs and place them slightly wider than your shoulders, lower your arms along your body, relax your fingers, raise your head, straighten your shoulders, tighten your abdominal muscles, straighten your back.

Next, you need to turn your head to the left side and at the same time take a sharp and short breath, then take the starting position and exhale slowly. Then, without stopping, you should turn your head to the right and at the same moment inhale noisily, take the starting position and exhale calmly

While performing the proposed exercise, the neck muscles should be relaxed, and the shoulders and upper body should remain motionless.

It is necessary to begin classes with eight series, each of which includes twelve inhalations and exhalations. In the future, the number of approaches should be reduced to six, and the number of movements performed in one series, on the contrary, should be increased to sixteen. Continue in the same way until the number of series is equal to three, and the number of inhalations and exhalations reaches thirty-two. This is how the already mentioned “Strelnikova hundred” is achieved, equal to ninety-six.

Exercise 8. TILTING THE HEAD LEFT-RIGHT

To perform this exercise, first of all, you need to take the starting position: stand straight, raise your head, straighten your shoulders, lower your arms freely along your body, straighten your legs and place them shoulder-width apart, place your feet parallel to each other. When performing the exercise, you should lean on your full foot. The abdominal muscles need to be tensed and the buttocks squeezed.

Then you need to tilt your head to your left shoulder and at the same time take a short, noisy and sharp breath, and then slowly return to the starting position, exhaling smoothly. Next, without stopping the movement, you should tilt your head to your right shoulder and at the same moment inhale sharply. After this, take the starting position, exhaling smoothly.

Continue the exercise according to the proposed scheme: tilting the head to one side and inhaling - returning to the starting position and exhaling, tilting the head to the other side and inhaling again - starting position and voluntary exhalation. The movements performed in the presented exercise should resemble continuous shaking of the head from side to side of a Chinese dummy. It is also similar to the head movements of adults at moments when they scold the baby for some offense. When performing this exercise, only the neck muscles should be involved in the work. The arms, body and legs remain motionless. It is recommended to start classes with twelve approaches of eight movements. Then you can proceed to six series of sixteen inhalations and exhalations. After fully mastering the technique, the exercise can be divided into three approaches of thirty-two movements each.

Exercise 9. TILTING THE HEAD FORWARD AND BACKWARD

In order to correctly perform this exercise, you need to take the starting position: stand straight, raise your head, tighten your abdominal and buttock muscles, lower your shoulders and slightly spread them, relax your arms and lower them freely along your body, straighten your legs and place them shoulder-width apart. The weight of the body should fall on full feet, placed parallel to each other.

Then you need to tilt your head down, trying to get it as close as possible? chin to chest, and at the same time take a sharp and noisy breath. After this, you need to take the starting position, exhaling voluntarily. Next, without stopping the movement, tilt your head down and again take an active breath. Returning to the starting position, exhale slowly and smoothly.

When performing this exercise, only the neck muscles should be tense. Arms, legs and body should be left relaxed and motionless. You should not focus on exhalation. It should be remembered that its main characteristic, according to the developer of the method, A. N. Strelnikova, is spontaneity.

Head movements should be smooth and soft, unsharp. Otherwise, muscle tissue may be injured. In addition, tilting the head too quickly and sharply is not recommended for persons suffering from diseases such as osteochondrosis, traumatic brain injury, hypertension, increased intraocular or intracranial pressure, etc. More important in this case is maintaining the correct rhythm and tempo of breathing.

If dizziness occurs while performing the proposed breathing exercise, it is best to do it in a sitting position rather than standing. However, you shouldn’t give up classes altogether. Over time, through regular training, the blood vessels will fill with oxygen, become stronger, and you will no longer feel unpleasant symptoms.

In the first few sessions, it is recommended to tilt the head back and forth in twenty-four series of four movements each with a break of a few seconds. In the future, the number of approaches can be increased to eight, twelve inhalations and exhalations, then, respectively, to twelve and eight. As you master the technique of frequent and shallow breathing, it is recommended to reduce the number of series to six, and, on the contrary, increase the number of movements to sixteen

At the final stage of preparation, the number of series should be three, and the number of inhalations and exhalations should be thirty-two.

Modern healers, who consider themselves adherents of the theory of respiratory gymnastics by A. N. Strelnikova, claim that it is possible to get rid of the disease forever only if the number of inhalations and exhalations performed in one session is three to four hundred.

The number of breaths corresponding to two thousand is considered a kind of respiratory record. Of course, focus on such numbers

should not be beginners at all, but those who have completed a preliminary training course and have been practicing breathing exercises for a fairly long period of time.

Exercise 10. “FUNNY DANCE”

To perform this breathing exercise, A. N. Strelnikova needs to take the starting position: stand straight, raise your head, straighten your shoulders, relax your arms and lower them freely along your body, straighten your legs and connect them, spread your toes slightly.

On the first count, you should take a small step forward with your left leg, bend your legs slightly at the knee joints and squat down, transferring your body weight to your left leg and placing your right one high on your toes, bend your arms at the elbows, put them in front of you, move them to the left side and at the same time sharply and inhale noisily, and then return to the starting position, accompanying the movements with a spontaneous exhalation.

After this, you need to step forward with your right foot, bend your legs at the knees and sit down, transfer the weight of your body to your right leg, raise your left heel high, move your arms slightly bent at the elbow joints to the right side and at the same moment take an active and energetic breath. Returning to the starting position, exhale.

The presented exercise continues according to the same pattern: step forward with one note, bend your arms and move them to the same side, transfer your body weight to the supporting leg, take a sharp breath - the starting position and exhale, step forward with the other leg, transfer your body weight to it, lift arms bent in the opposite direction, noisy inhalation - starting position and voluntary exhalation.

At the moment when it is necessary to return to the starting position, the leg in front should be straightened, and the opposite leg should be slightly bent at the knee joint. It is recommended to exhale simultaneously with straightening the leg. Exhalation, as has been noted more than once, should be passive and weak.

The presented exercise should begin with twelve series of eight movements, then six series of sixteen movements each. At the end of the approach, a short break is taken, which should last no more than ten seconds.

It is recommended to accompany the implementation of the presented exercise with emotions and even some aggression, which should be directed not at yourself or others, but at your illness. Many, carrying out the movements described earlier, imagine themselves fighting in the ring with an invisible opponent who symbolizes the disease. It is worth noting that such fantasies only help to increase the effectiveness of breathing exercises, relieve the symptoms of the disease in the shortest possible time and stop its development.

Exercise 11. “STEP FORWARD”

In order to perform the proposed exercise, you first need to take the starting position: stand straight, raise your head, straighten your shoulders, lower your arms freely along your body, straighten your legs and put them together, spread your toes slightly. The weight of the body should be on the full foot.

With a strong movement, you need to bend your left leg at the knee joint, pull it towards your stomach, bend your right leg slightly at the knee, sit down and at the same time take a sharp and noisy breath. Then you need to lower your left leg, at the same moment spontaneously exhaling.

Next, you need to bend the knee, put it forward and forcefully pull your right leg towards your stomach, while the left leg needs to be slightly bent at the knee joint, sit down and at the same moment take an active and energetic breath. Returning to the starting position, lower your right leg and exhale slowly.

The exercise continues according to the presented scheme: raise one leg and inhale - lower the leg and exhale - raise the other leg bent at the knee and inhale sharply - return to the starting position and exhale voluntarily.

During gymnastic elements, you need to keep your back straight and maintain correct posture. The chest should be brought forward slightly. Your arms can be left free or, slightly bent at the elbow joints, raised and held at waist level.

For those who suffer from severe diseases of the cardiovascular system (hypertension, increased ocular or intracranial pressure, coronary disease), bone pathologies, etc., sudden movements are not recommended.

It is necessary to begin performing this breathing exercise by performing twelve series of eight movements. In the future, the task can be complicated by performing six sets of sixteen movements. After mastering the necessary skills of strong and shallow breathing, the exercise can be performed in three series of thirty-two inhalations and exhalations, thus achieving “one hundred or Strelnikova” - ninety-six movements.

Exercise 12. “STEP BACK”

In order to perform the proposed exercise, you need to take the starting position: stand straight, raise your head, relax your shoulders and straighten your arms, lower them freely along the body, straighten your legs and connect them, spread your toes slightly. The abdominal and buttock muscles should be tense.

It is necessary to raise the left leg bent at the knee joint, take it back, pressing the heel to the buttock, slightly bend the right leg at the knee, sit down and at the same time take a sharp and noisy breath. Next, you should return to the starting position, exhaling calmly. After this, you need to bend your knee and move your right leg back, again pressing your heel to your buttock, at the same time slightly bend your left leg at the knee joint, sit down a little and take a short and active breath. Then you should take the starting position, accompanying the movements with spontaneous exhalation.

Continue performing the presented exercise according to the following scheme: bend and move back one leg, sit down and take a noisy breath - take the starting position and exhale - lift and move back, pressing the heel to the buttock of the same name, the other leg and at the same time take a sharp breath - take the starting position and exhale voluntarily. While inhaling, all movements should be active and strong; while exhaling, on the contrary, they should be passive and smooth.

At the initial stages of mastering the proposed exercise, it is recommended to carry out twelve approaches of eight inhalations and exhalations, then six series of sixteen movements. Subsequently, the load is increased to three approaches of thirty-two movements each. At the end of the series, it is advisable to take a break of no more than ten seconds. Having returned to the starting position, you should not stop, but immediately begin the next movement.

The effort with which all movements are performed may be limited in the presence of certain diseases. These include the following: hypertension, increased intraocular and intracranial pressure, urinary and gallstone diseases, injuries to the bones of the extremities, etc. At the same time, there is no need to raise the leg too high during this exercise. It is important to maintain the desired pace and rhythm of breathing.

Useful tips for beginners

First of all, when starting breathing exercises, you need to have an accurate idea of ​​the purpose of such training. Most often, people resort to breathing exercises developed by A. N. Strelnikova only in case of the development of any serious illness. Thus, breathing exercises become a kind of magic wand that allows you to get rid of the disease and restore strength not only physical, but also spiritual and psychological.

The purpose of practicing breathing exercises according to the Strelnikova method is, therefore, first of all, to throw off the burden of the disease and expel it from your body forever. When performing exercises, you should imagine yourself in the ring, where your opponent is an illness. This is what you must defeat with the help of special movements carried out at a certain pace and with a given rhythm.

Many patients who turn to the breathing exercises of A. N. Strelnikova try to recover in one day, diligently performing all the exercises with maximum effort. Of course, the result of such work is overwork and overload of the body, which, of course, leads to disruption of its functioning.

As a result, the patient does not receive the expected effect; moreover, he begins to feel that his condition is worsening. In fact, the reason for this turns out to be not breathing exercises at all, but excessive zeal. It is recommended to start gymnastics classes with minimal load, and then gradually perform increasingly complex movements that require significant energy expenditure.

No less important component of breathing exercises than physical training is psychological training. The singer and teacher Alexandra Nikolaevna Strelnikova herself has said more than once that all classes are aimed at achieving spiritual satisfaction. All movements included in the gymnastics complex should be enjoyable and bring joy. Otherwise, the classes will not be effective enough.

Some “experienced” patients may smile skeptically after reading the above recommendations. “My ulcer does not interfere with my life, and we have already gotten used to the allergies of my wife and children...” - this is what they say. However, we want to warn such people. We are sure that a few more years will pass, and you will not be able to tolerate severe pain in the epigastric region. And periods of exacerbation of allergies in children will become more frequent and prolonged and will eventually take the form of asthmatic attacks.

If you are indifferent to your own fate and the fate of your own children, then you can not strain your body and mind and continue to spend time lying on a comfortable, soft sofa, looking at the TV and holding the constant can of beer or tonic in your hand. In this case, breathing exercises really won’t help you... Just don’t forget that life is fleeting and you shouldn’t be idle. You need to cherish every minute, especially since those minutes have a really high cost.

If you want to use breathing exercises by Strelnikova A.N. as a means of healing, you do not need to change the sequence of exercises at your discretion. It is recommended to start mastering the complex with simpler and uncomplicated movements in terms of technique, presented in the exercises “Fists”, “Drop the load!” and “Let’s pump up the ball.” In the first classes, “Fists” must be carried out in no more than twenty-four series of four times. The next two exercises are “Drop the load!” and “Pump up the ball” - need to be performed eight times in twelve approaches.

After two sessions, the load can be increased slightly - repeat sixteen inhalations and exhalations in six approaches. In this case, the duration of the lesson will not exceed fifteen minutes. In the next two days, it is necessary to supplement the gymnastic complex with the “Cat Dance” exercise. The first three exercises are “Fists”, “Drop the load!” and “Pump up the ball” - this time should be performed in six sets of sixteen movements, and the last one - “Cat dance” - eight times in twelve series.

Moreover, the total number of inhalations and exhalations at this stage of training is four hundred. Consequently, the beginning of healing processes in the body has been made. The main thing is not to stop there and continue to do breathing exercises regularly. It was noticed that objective improvement in the patients’ condition occurs only after a month of training aimed at mastering the skills of frequent and active breathing.

Five to seven days from the start of classes, you can include the “Tight Hugs” exercise in the complex. To do this, you should perform no more than 8 movements in twelve approaches. Subsequently, the number of approaches is reduced to six, and the number of inhalations and exhalations, on the contrary, is increased to sixteen. At the same time, you should start doing it with bending back and forth, as well as turning your head and tilting your head. First, they are done in eight series of twelve inhalations and exhalations.

As you develop proper breathing skills, it is recommended to include such complex exercises as “Happy Dance”, “Stepping Forward” and “Stepping Backwards”. They begin to be performed by performing the maximum number of series and the minimum number of movements. Thus, the full range of breathing exercises will be available for twenty-two days.

Ultimately, the number of inhalations and exhalations performed in one series will be thirty-two. That is, it is possible to achieve “Strelnikova’s hundred,” equal to ninety-six, which we mentioned earlier. In this case, the duration of classes will not exceed half an hour. At your own discretion, you should not change the scheme for mastering the exercises of the presented gymnastic complex. It is important to correctly distribute the force load on the body. Only then will he get used to it and be able to adapt, which will lead to high training results and achievement of maximum effect.

It is worth noting that during gymnastics you should not choose exercises and perform only those that, for one reason or another, are more to your liking. It is necessary to regularly influence all organs and tissues of the body through the movements specified in the description of all tasks. The fact is that during breathing exercises and during a certain exercise, specific internal organs and tissues are affected. If at least one of the exercises remains unfulfilled, this means that any organ has not received oxygen. As a result, various disturbances in its functioning may occur.

As noted above, breathing exercises can be performed not only in a standing position, but also in a sitting or lying position. If, after performing any movement, severe dizziness or a feeling of worsening of the condition appears, this means that the exercise was done incorrectly, without following the necessary recommendations. You should inhale after completing the movement. The exhalation should be calm and passive. Otherwise, the possibility of developing pulmonary hyperventilation is likely, which often leads to unpleasant symptoms.

Lack of oxygen in the body tissues leads to the development of chronic diseases. Saturation of cells with this compound helps strengthen the immune system, destroy pathogens, and activate regeneration processes. The flow of oxygen to the organs intensifies metabolism, normalizing body weight, the concentration of glucose and cholesterol in the blood. Breathing exercises ensure optimal functioning of organ systems. The absence of side effects and ease of implementation make it a universal means of preventing many diseases.

What is breathing exercises according to Strelnikova

Strelnikova’s breathing exercises are a special set of exercises aimed at increasing the efficiency of breathing processes, saturating cells and tissues with oxygen, and restoring the functions of the lungs and bronchi. The basis of gymnastics are movements that compress the chest, accompanied by a short, sharp breath. The receptors located on the nasal mucosa are actively irritated, and the sense of smell improves.

Strelnikova’s breathing exercises have a wide range of positive effects on different human organ systems. It helps to improve the health of the respiratory and genitourinary systems, vision, spine, and massages internal organs. The set of exercises has the following advantages:

• availability;
• ease of implementation;
• no costs for purchasing additional devices and creating special conditions;
• no side effects if recommendations are followed;
• rapid achievement of positive results;
• versatility - suitable for people of any age, with different levels of health;
• the ability to combine with other types of activities, drug treatment;
• the systemic nature of the influence on the body - all organs are involved in the work.

Indications

• neurotic conditions, depression;
• stuttering, loss of voice when singing;
• decreased visual acuity (myopia);
• diseases of the respiratory system (COPD, bronchial asthma, pneumonia, bronchi, tuberculosis);
• acute and chronic vasomotor rhinitis (runny nose);
• colds, allergic diseases (ARVI);
• headaches, migraines;
• epilepsy;
• diseases of the heart and blood vessels (hypertension, dystonia, heart attack, stroke);
• endocrine disorders (diabetes mellitus, thyroid disease);
• diseases of the musculoskeletal system;
• problems with potency (impotence);
• excess weight, sedentary lifestyle, scoliosis;
• pregnancy, uterine diseases;
• smoking, snoring;
• postoperative period;
• inflammatory skin diseases, dermatitis;

Benefits and harms

Strelnikova’s breathing technique is used for preventive and therapeutic purposes to combat various diseases and strengthen the body’s defenses. With regular breathing exercises, the following positive effects are observed:

• restoration of a high level of body activity, reduction of fatigue;
• involvement of different organs and muscle groups in the work;
• improving the efficiency of the respiratory system and lung capacity;
• reduction of nervous tension;
• activation of metabolic processes, normalization of body weight.

In most cases of using gymnastics, no negative consequences or side effects have been identified. There are reviews from doctors that prolonged exercise can increase atherosclerotic tissue damage. This negative effect of gymnastics can be prevented by supplementing with endogenous breathing according to Frolov.

Basic principles

To get the maximum effect from breathing exercises according to Strelnikova, you must follow certain rules and recommendations. Before you start doing the exercises, familiarize yourself with the following principles:

1. Breathing exercises should be done every day, morning and evening. One course consists of 12-15 lessons.
2. Gymnastics should be performed outdoors or in a well-ventilated area. The ambient temperature should not be very different from body temperature. You cannot exercise in cold rooms, and in the heat and winter - on the street. Penetration of hot or frosty air into the respiratory tract can cause the development of diseases of the lungs and bronchi, and attacks of bronchial asthma.
3. The basis of gymnastics is forced inhalation, carried out with the active participation of the diaphragm. The wings of the nose tend to press against the median septum. During class, you need to concentrate on breathing movements and count their number.
4. Inhalation should be fast, noisy, energetic, through the nose, exhalation should be passive, without muscle tension, through the mouth. Sudden exhalations can lead to hyperventilation.
5. In one session you need to take 1500 active breaths in the rhythm of a march. The number of repetitions should be a multiple of 4 or 8. Exercises should be done before a morning or evening meal or an hour after it.
6. It is advisable to perform exercises in a standing position; children, elderly people, and pregnant women can exercise while sitting or lying down.
7. It is important to have a good mood and a cheerful state of mind when doing exercises.

Breathing exercises by Strelnikova

The basis of training according to Strelnikova is a combination of basic exercises. When performing them, inhalations should be deep, sharp, through the nose, and exhalations should be calm, smooth, through the mouth. Each exercise is performed in 12 approaches. The frequency of breaths is 100-120 per minute. Basic exercises include the following movements:

1. Palms. Starting position: standing, feet shoulder-width apart, back straight, arms bent at the elbows, palms facing up. It is necessary to take 4 rhythmic breaths while clenching your palms into fists. Then rest for 4 seconds, relax, lower your arms, and exhale smoothly through your mouth. Return to starting position. Repeat the exercise 24 times.
2. Shoulder straps. Start: standing, back straight, feet shoulder-width apart, arms slightly bent at the elbows, hands clenched into fists, touching the stomach. As you inhale, you need to forcefully push your fists down along the body, tensing your muscles. As you exhale, relax and return your hands to their original position. Eight breaths alternate with four seconds of rest and exhalation. Repeat 12 times - this is one approach.
3. Pump. Starting position: standing, back straight, feet shoulder-width apart, arms down along the body. As you inhale, you should lean forward and stretch your hands towards the floor without reaching it. As you exhale, you don’t need to straighten up completely. In 1 minute, repeat the bends 100 times, controlling your breathing. One minute of exercise corresponds to one approach.
4. Cat. Starting pose: standing, back straight, legs positioned narrower than shoulders, arms extended along the body. You need to sit down slightly, turn your body to the right, and inhale sharply. Then, as you exhale, return to the starting position. Make a left turn in the same way. During the exercise, the hands imitate grasping movements. Repeat the turn in both directions 8 times, which corresponds to one approach.
5. Hug shoulders. Starting position: standing, arms bent at elbows, raised to shoulder level. During a sharp inhalation, you need to hug yourself by the shoulders, without crossing your arms. As you exhale, return to the starting position. Repeat 4 times (1 set).
6. Big pendulum. Starting position: standing, back straight, feet at shoulder distance, arms freely lowered. As you inhale, you need to bend forward, extend your arms to the floor, and stretch down. Next, as you exhale, you need to straighten up, clasp your shoulders with your hands, and inhale again. Return to the starting position while exhaling air. One approach is 8 repetitions.
7. Ears. Starting position: standing, back straight, feet at shoulder distance, arms extended along the body. You need to tilt your head to the right so that your ear touches your shoulder and inhale sharply. Next, you should return to the starting position and exhale. Then tilt your head to the left and inhale again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
8. Head turns. Starting position: standing, back straight, legs narrower than shoulders, arms freely lowered. As you inhale, turn your head to the right. Return to the starting position, exhale. Turn your head to the left, inhaling again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
9. Rifles. Starting position: standing, back straight, arms bent at the elbows, slightly pressed to the sides, left leg forward, right leg back. You should shift your body weight to the front leg, bend your right leg at the same time and rest it on your toe. As you inhale, squat down on your left leg, then as you exhale, straighten it. Shift your weight to your right leg and squat on it, inhaling again. Return to starting position. Repeat 4 squats on each side (1 set).
10. Small pendulum (head). Starting position: standing, back straight, legs narrower than shoulders, arms extended along the body. Tilt your head forward, look down, and take a powerful breath. As you exhale, return to the starting position. Then tilt your head back and look up as you inhale again. Start the exercise again. Perform 4 forward and backward bends during one approach.

Gymnastics for preschool children

Breathing exercises according to Strelnikova have a beneficial effect on the development of children, improves their posture and flexibility. In this case, you should start practicing with three basic exercises (“Palms”, “Epaulettes”, “Pump”), performing them 2-3 times in 2-3 approaches. It is further recommended to add one new movement every few days as the child’s body strengthens.

The first classes can be conducted from 3-4 years old. If your child's skin becomes red or pale, you should stop the activity immediately. It is recommended to do exercises half an hour before breakfast or dinner. It is worth excluding gymnastics before bedtime. During exercises, adults must constantly monitor the correctness of their implementation.

For the nose

Strelnikova’s breathing exercises help speed up recovery from a runny nose and sinusitis. Before class, you need to thoroughly clean your nose and clear your airways of mucus as much as possible. You can blow your nose as needed while doing the exercises. The classes are based on performing basic movements. Gymnastics are carried out twice a day until complete recovery.

You can add the Figure Eight exercise to the complex. Starting position: standing, feet shoulder-width apart, arms positioned randomly, relaxed. You need to bend forward as far as possible while keeping your back straight. Then you need to inhale and hold your breath for 8 seconds. As you exhale, return to the starting position. Do 10-12 sets of 4 repetitions.

For weight loss

The respiratory system according to Strelnikova helps accelerate metabolism, which has a positive effect on weight normalization. To achieve the best results, all movements must be performed quickly and rhythmically. Each exercise is performed in 12-15 approaches with breaks of 3-5 seconds between them. One gymnastics session should last at least 40 minutes. Breathing exercises do not replace sports, but complement them.

To get rid of excess weight, the emphasis is on the movements “Pump”, “Hug your shoulders”, “Palms”, “Epaulettes”, “Cat”, “Big Pendulum”. An effective exercise for losing weight is the “Steps” movement. There are 2 varieties of it, which can be performed in turn, inserted into the basic complex:

1. Forward step. Starting position: standing, back straight, feet at shoulder distance, arms positioned randomly. Bend your left leg and raise it as high as possible, trying to touch your stomach with your knee. At the same time, pull the toe down. As you inhale, squat down on your right leg. As you exhale, return to the starting position. Repeat the exercise on the other leg. Perform 12 sets of 8 repetitions on each side.
2. Back step. The starting position and principle of execution are the same as in the previous exercise. The leg bends back, not forward, with the heel touching the buttock.