How to learn to control your body. How to control your body

In many types of psychotherapy and group practice, interest in the body is limited to either obtaining additional information for verbal and mental work(“Now I have a headache. What does this mean?”), Or physical confirmation of verbal processes (“So, apparently, it is. My head has stopped hurting”). In this case, the body is the provider of information. The feeling of physical relief is rated as a confirming sign of the success of verbal psychotherapy. The emphasis is on the mental, while the bodily is understood as a phenomenon that accompanies mental processes. What does Body Oriented Therapy mean? By work with the body is meant a direct therapeutic effect on the body, and from this effect a psychic cure or change is expected.

Here we are talking about a direct effect on the body. The mental experience must be influenced by the body. The impact on a person is carried out through work with the body, for example, directly with the processes of breathing or muscle contraction, which in turn entails accompanying mental phenomena.

Practices of body-oriented psychotherapy

The expectation of mental relaxation is associated with physical liberation. Specialists in fields as diverse as medicine, natural Sciences, pedagogy, religion, music, politics, art, industry, literature, philosophy and psychology, television artists and announcers, willingly resorted to the help of Alexander's technique.

Even more important, perhaps, is the fact that people who have mastered the Alexander technique in their youth prove by their successful way of life that she could give them.

Frederick Matthias Alexander (1869-1955) had a hard time convincing people that his principle could help many of them.

The reality of this help is confirmed by the figures, for example, in the 75 years that have passed since he began to develop his method, more than 100 teachers of Alexander's technique have been trained in the UK. Almost all of them lived long life, including Alexander himself, who died at the age of 87, and his first assistant, Ethel Webb, at the age of 94. None of them had heart disease, cancer, stroke, rheumatoid arthritis, damage to the intervertebral discs, ulcers, neurological disease, or severe mental impairment.

In general, all of them could be noted such strong health and well-being, which is characteristic of most people only in their youth.

AT modern conditions, in the chaos and confusion in which we live, the Alexander principle can provide many people with significant assistance in order to successfully navigate life situations.

Alexander's principle says:

You can control your body in various ways;

The functioning of the body deteriorates if the wrong way of controlling the body is chosen.

The Alexander Principle requires a great deal of self-discipline, but through this effort, most people at almost any age can gain high level self-control and health.

This involves taking responsibility for ourselves and our actions - more for HOW we do something than for WHAT we do.

As part of the Alexander technique, tools such as observation, awareness and care.

In more detail, the Alexander technique suggests:

Habit awareness. The way people make the most ordinary movements may seem so natural to them that they often do not realize that wrong habits have formed. This can affect the effectiveness of their daily activities, both at work and at leisure.

Once a person begins to understand the difference between a movement that seems normal and correct (even if it hurts), he can make a difference.

Recovery of disturbed sensory perception. When a wrong habit is formed in the body, Feedback regarding coordination of movements and muscle tension.

The Alexander technique significantly improves sensory perception - by becoming aware of tension, the patient can eliminate it.

Suppression. Alexander by "suppression" meant the ability to restrain any action. Usually the human body quickly, automatically responds to external influences. If this reaction and the movements that follow it are based on habits and disturbed sensory perception, the same problems return again and again.

If there is sufficient internal organization, a person can decide whether to respond to a particular stimulus or not.

A reaction to a stimulus can develop without using existing habits. These processes can happen very quickly at the speed of thought.

Direction. Muscle tone is maintained by the flow of information from the brain. One can learn to direct this flow more consciously, not so much by acquiring new bodily skills, but by strengthening and interacting with natural abilities that are usually suppressed by wrong habits.

Means to achieve the goal. Most of us are well aware of the saying "Move slowly - you will continue." As a rule, doing something, people are in a hurry to quickly achieve a result. As a result, they pay insufficient attention to how they perform their actions.

Habits, sensory disturbance, repression and direction - all of these principles have to do with the way actions are performed.

Being focused on the process and not on the result, you can remain calm and coordinated, and the results of the work turn out to be just as good, if not better.

The Alexander principle can be otherwise called the method rational use muscles. This is what determines the quality of the functioning of the body.

The mode of functioning of the body that leads to disease is caused, according to Alexander, by the misuse of the muscles of the body.

According to Alexander, never disturb the balanced position of the head. Many people find it very difficult at first to maintain a balanced upright posture while sitting. They either stoop or sit exaggeratedly straight - with an arched back and a protruding chest, when the weight of the body falls on the hips, and not on the buttocks located on the back edge of the pelvis.

In fact, a correct, balanced, calm posture is very comfortable; when it becomes habitual, people feel very comfortable.

By forcing the body to keep the head in an unnatural position, a person forces the muscles to overstrain. Because of the unbearable load, the body begins to "resent", expressing its discontent through pain and illness.

Thus, an incorrect position of the head can lead to scoliosis, headaches, arthritis, osteochondrosis, pressure drops, diseases of the digestive organs, respiratory tract and other troubles.

Why is this happening? When a person holds his head incorrectly in relation to the spine, the latter has to bend and twist unnaturally in order to maintain the balance of the whole body. Such curvature leads to the appearance of a hump that acts as a counterweight, muscle spasms, clamping internal organs and nerves.

To imagine what happens to our tissues with incorrect posture, take a pillow. Look at her, how she is equally soft and even from all sides. This is what a healthy body looks like. Now fold it in half. The pillowcase and the outer part of the pillow are stretched - it seems that they are ready to burst. At the same time, the part that is inside is shrunken, wrinkled and compacted.

The same thing happens with the tissues attached to the curved rod of the spine - some of them are in a constantly stretched state, and the other part, which is inside, is crumpled and clamped.

Imagine how cramped the digestive organs of a hunched person are - nature took them where more space inside the abdomen, but now they are squeezed and stuck together. Of course, such a person cannot be healthy.

Now that we have understood the main idea of the method, it is necessary to understand how it works.

Almost all of us suffer from the wrong position of the head, neck and spine, but how to change it to the correct one? After all, this state of the body is familiar to us, when we try to straighten up and keep our heads straight, we immediately get back muscle pain in response.

To bring your musculoskeletal system in order, Alexander developed a set of exercises, aimed at reminding the body of its natural position. Frederick believed that even despite the long-term habit of hunching over, the body constantly strives to return to its natural comfortable position - you just need to help it.

In addition, it is necessary to change a number of habits so that the body itself acquires the correct state.

1. Do not bend your back forward when eating; rather, it should be leveled and the body tilted forward (toward the plate) from hip joints so that the pelvis moves with the back. Thanks to this, the back does not slouch and the torso does not settle.

2. In order not to cause excessive muscle tension, do not cross your legs while sitting. If circumstances allow, spread your knees - this will help you relax your muscles and avoid lower back pain. This is especially important for those who spend most of the day at a desk.

After you have sat down, move your pelvis to the back of the chair: this is how you should sit at the cinema, on the bus, train, at the table, in front of the TV - provided that there is enough legroom.

3. Whether we like it or not, television, which led to a sharp deterioration in posture, apparently will remain with us forever. Parents should ensure that children do not stoop or slouch while watching TV.

If they are tired, let them lie down in front of the TV, slightly raising their back and leaning it on something.

It may seem to someone that the method proposed by Alexander is nothing more than a continuation of long-bored good advice maintaining good posture. However, his body correction is associated with many personal manifestations of a person.

Each person seeks to find a physiological balance in a world not well adapted to his natural biological functioning. This balance cannot be achieved without the ability to achieve a relaxed state of peace.

The Alexander method can become one of the ways to improve, because through the harmonization of posture, it leads to the achievement of physiological balance.

Frederic Matthias Alexander's psychosomatic correction technique teaches people how to sit, stand and walk in Everyday life without undue stress. Using a combination of verbal instructions and very tactful hand guidance, F. Alexander trainers show their students how they can recognize and break the cramping habits of maintaining a certain posture and movement.

We identify the problem

Whether your posture is correct or not is difficult to determine, especially if the deviations are small. Some exercises are aimed at identifying the problem and at the same time learning to control your body.

Any movement can be performed without effort, without giving the muscles excessive tension. It is paradoxical that at the very beginning, the correct movements, on the contrary, cause pain and inconvenience. But, getting used to moving correctly, you will feel how much easier it has become for your body to perform the usual movements.

Stand against the wall without touching it - the heels should be located at a distance of 5-7 centimeters from the wall, leave 25-30 centimeters of space between the feet. Then, without taking your feet off the floor, lean against the wall. Watch how you do it - with normal posture, the shoulder blades and buttocks come into contact with the wall at the same time.

If some part leaned back earlier, then there are problems with posture.
If the back of your head touched the wall first, it means that you have a habit of throwing your head back, which is also very harmful to your posture and health.

In the lumbar region, you will have free space between the spine and the wall. Bend your knees and slide down a little, at the same time flattening your spine against the wall, achieve a full touch of each vertebra.

If standing in this position becomes tiring after a few seconds, then you have serious problems with your posture.

If you feel tension in your feet, spread your knees slightly. Stand as long as you can, then "crawl" up the wall, straightening your legs, but not completely - your knees should remain slightly bent. In this case, a gap will again appear between the lower back and the wall - this is normal.

Stay like this for a few minutes. Break away from the wall in stages: head, shoulder blades, buttocks.

The second exercise is aimed at identifying incorrect movements when walking.

Place two high-backed chairs side by side, leaving room between them to walk through. Stand in the middle, grab the backs of the chairs with your fingertips, as if you are fastidiously taking a dirty rag. Extend your elbows to the sides.

Start stepping slowly with your right foot. Lift your heel off the floor, bend your knee and stay in that position.

At this stage, it is easy to understand whether you are distributing the load correctly, transferring the center of gravity to the second leg. Many do this not by bending the knee, but by lifting the right side of the pelvis.

This can be determined by paying attention to the hands - with the wrong step, one hand will drop and bend, you will feel discomfort.

During proper walking, the upper body is not involved in walking, the position of the hands should remain the same. The separation of the leg from the floor occurs gradually, from the heel to the index finger. Landing of the foot - in the same order, from heel to toe. All this must be done very slowly, being aware of each stage.

Learn to sit.

How do we usually sit down? Watch yourself. Before you sit down in a chair, you lean forward, tilt your head back a little, arch your back and “unlock” your pelvis. This posture makes a wave-like structure out of your spine, causing him a lot of inconvenience. This causes irreparable harm to posture and health.

When sitting down, it is necessary to keep the position of the head, neck and spine in the same form in which you stand - vertically straight.

If it's hard to imagine how a network can be like that, imagine a person who received bad news. He sits exhaustedly on the sofa on a grand scale, the upper part of his body remains in the same position, only quickly bent (buckled) legs work. Approximately the same thing, but in slow motion, should happen to you.

By the way, sitting cross-legged is also harmful - it creates excessive muscle tension.

We stretch the spine.

This exercise should be performed twice a day for 10-20 minutes.

Lie on the floor with a book under your head. Legs together, knees bent; knees pointing at the ceiling. You can not be distracted and change the position of the body. The neck should be free, the head should move up and forward.

Try to mentally lengthen your spine by imagining your back stretching and expanding. Having achieved this state, relax and lie down, feeling how you stretch in length. Don't close your eyes so you don't fall asleep.

When getting up, try not to disturb the calm and relaxed state of the muscles. Rise slowly, gradually, without jerking.

By repeating this exercise every day, you will notice that pain in the neck and back has disappeared, the brain has become clearer, lightness has appeared in all limbs.

Since childhood, we diligently spoil our posture. We walk incorrectly, we sit and stand incorrectly, and even at rest we are not able to relax the muscles that are overstrained due to unnecessary work that no one needs.

The purpose of the method is to help the client rediscover the natural grace and dexterity inherent since childhood. These natural abilities are quickly lost modern man, including due to seated image life, incorrect body position when working at a desk or computer, which leads to a violation of posture and imbalance in the body as a whole.

But our body is programmed to move easily and naturally, performing all movements with natural ease and grace, like a cat. How enviously we look at people who know how to move beautifully, but at the same time we clumsily hobble and curl up into a fetal position, sitting over documents.

Beautiful posture is a natural property that can be returned with some effort. It just takes a little time and effort.

The Alexander technique is not a therapeutic method in the strict sense of the word. Its goal is to teach the client to restore natural posture and more. efficient use opportunities own body. With the help of this technique, you can relieve joint pain, get rid of problems with respiratory failure and nervous tension.

The Alexander Method is a practical discipline that studies some aspects of the interaction between the human mind and body.

The Alexander Method is a technique for restoring the natural coordination of the human body, primarily by getting rid of physical and mental patterns (habits) that negatively affect natural abilities. published .

V.B. Pack

If you have any questions, ask them

P.S. And remember, just by changing your consciousness - together we change the world! © econet

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1. Body control.

We don't think about how to move our legs to walk, but still we walk.

2. Harmonization of motives.

We unconsciously switch between our desires at a particular second. This is necessary so that our consciousness is not overwhelmed with goals of a versatile orientation. The desire to eat pizza and the desire to lose weight are impossible at the same time.

3. Communication.

Agree that we rarely consciously choose words to express our thoughts in everyday life. They are born automatically.

4. Organization of memory.

Our memory retains an incredible amount of information, although the process of memorization itself does not occur consciously.

5. Self-esteem.

Of course, our self-esteem is irrational, as a rule, we evaluate what is happening without even having time to think about the current situation.

The influence of the subconscious on the physical state

The task of the subconscious is to prepare our body for the expected load. But, unfortunately, we constantly interfere with its work, thereby leading the unconscious astray. We were going to go for a run in the morning, but when we start running, we remember what a difficult day is ahead.

Our subconscious is already setting up the body to complete this difficult day, some processes slow down, some, on the contrary, accelerate, and it becomes more and more difficult to run ...

Our subconscious plays the role of a constant analyzer of the state of the body. Every second, each organ of our body sends a report on its work, this information is processed and displayed by the subconscious for our understanding of various kinds of signals, tips.

But we have forgotten how to recognize these signals. We just don't have time for it.

We come home after a hard day, the head aches noticeably, the legs do not hold, the nerves are to hell. All this is nothing but the language of our subconscious. We ignore his clues. But if we don't control it, it starts to control us.

Sooner or later, the subconscious takes everything into its own hands, tries to save us from ourselves. We get sick, now you can’t go anywhere, you have to rest. But why didn't we do it sooner?

What to do? All we need is to live in harmony with our body. Pay attention to your body, do not be lazy, and it will repay you with life. To get started, introduce into your life a banal simple exercise - when you feel uneasy, take a deep breath, close your eyes, stretch, imagine yourself smiling to yourself, take a slow breath. You will feel yourself gaining strength. This is a mindset for well-being, the first step.

A few simple rules:

1. Take your time, warming up is important in any business. You need to prepare for any activity.

2. Are you busy with monotonous work and disconnect from it? Take a break, just a minute and you are back in the ranks.

3. Avoid extremes. Do not jump up from the couch and immediately run, after a hard day, do not fall in front of the TV. Each time you change activities, let the body tune in a new way.

4. Do not discuss diseases - this poisons the body no worse than real poisons. The fact is that we consciously instruct our subconscious mind to look for the symptoms of these diseases, thereby exposing it to additional stress.

Sooner or later, you will still find some kind of sore. Real example this is the so-called vegetovascular or neurocirculatory dystonia. When, due to excessive anxiety about one's health, a person experiences a real malaise, the problem turns from a mental into a functional one, the feeling is not pleasant.

A very important role for unity with the body is played by an objective assessment of one's well-being. The simplest test on your own well-being is a fun jump. Just without thinking about anything, remember your childhood and jump.

Listen to your body. If your body responded with something like, “Cool! Come on again! ”, - you are in in perfect order. If in response you heard: “Yes, to hell with these jumps,” take care of your health!

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Most women hardly feel the lower half of the body. And there is an explanation for this. The fat that is located in the lower half of the body is burned with great difficulty. This is a stubborn and lazy fat. It is much more difficult than in other parts of the body to leave fat cells. And the hips and buttocks have traditionally been considered the most difficult in terms of getting in shape. The method we have developed will allow you to feel these problematic parts of the body and, most importantly, will give you the opportunity to control them.
Visual representation is the key here. Close your eyes for a second... Imagine your body. What do you see? Down from the waist... There is a very high chance that you will see the buttocks that sag. We all started life with buttocks tall, round and strong. What about thighs? Have you accumulated inches of fat? Have your muscles begun to sag and become something shapeless? And the knees? Above them are rolls of fat that humiliate your legs?
Now open your eyes and look at the figure of the woman in figure 1.1. Do you think you can make your legs look a little like hers? This is entirely within your power. Yes, nature gave us the pattern of our bodies, but you came here to correct it. And we will show you how much and where to cut, pick up and sew. Create a mental image of your legs the way you want them to be. Take your time to work on this image. To get a feel for the idea, look through this book, especially the photos. Think about your feet. Wouldn't you like to lose fat, shape muscles, make them get that lean and lean look? Do it mentally. Feel free to imagine your legs in their most perfect and beautiful form. We want this image to be firmly imprinted in your mind. Remember it. Carry it with you everywhere. Use it as a motive for studying - especially on those days when "everything is fed up and you don't want anything."
Use the dream of World Standard Legs to beat cravings for fatty foods. When you feel like chocolate cake or fried chicken, then think not about appetizing food, but about your amazing legs in the future. If you eat fatty foods, you will not succeed. Before you put something in your mouth, stop and think about what this piece of food will do to my mental image? Confidence that the dream of World Standard Legs will become a reality will help you overcome temptations and keep practicing. Remember, you can be just as addicted to exercise and feeling great as you are to the taste of fatty and sugary foods.
As soon as you see the immediate results of the work - it will certainly happen - you will feel that you can control your body. You will be motivated to really control it and get these very World Standard Legs.
After six weeks, the volume of the hips will decrease by five to ten centimeters. The buttocks will rise and become rounder and stronger. The stomach will become flat, and the waist will lose about five centimeters. You will look much slimmer.
Now, if you are overwhelmed by the prospect, put this book down for a moment and think about what you really want. You see, you have to believe that you can control yourself and your body. We have seen amazing results hundreds of times with our clients. We trust that you will achieve the same and will not save. We will share with you the secrets to creating beautiful legs; we will give a general plan for maintaining a beautiful body shape based on simple things that are easy to apply in everyday life and try to make the sets of exercises that you have to perform make sense for you and your lifestyle. If you understand how your body works, you will be able to control it. Remember that the main thing is to control yourself and your body.
Because our program is global program acquisitions best form and tone, you will find that you have not only lost in volume and weight, but have acquired the most beautiful legs.

World Standard Legs (leg fitness program)

At the Sunset Plaza Center we have taught thousands of the most different women perform a simple set of exercises that have very effectively changed appearance their legs.

Since the Sunset Plaza Body Shaping Center is located in the heart of one of the most fashionable areas of Los Angeles, many of our clients are celebrities, fashion models international class, world-famous athletes and, to be honest, very wealthy ladies of the city. But the vast majority of our clients didn't start out with the legs of superstars and the buttocks of fashion models. Women came here to be like that. Our clients - business women and housewives. The only thing that unites our visitors, regardless of their social status and age, is the desire to look and feel great.
They want what we can promise: World Standard Legs.

The set of exercises "Sunset Plaza" is based on ballet. Considering the importance of posture and using ballet positions, we have slightly modified and adapted to everyday needs the key components of ballet training in order to achieve, without painful and endless ballet rehearsals and training, the lean and elongated body shape that ballerinas are known for.

Our work was based on the method of the ballerina Lotta Burke, who suffered a spinal injury thirty years ago and was forced to stop her ballet career. She developed a system of exercises based on ballet positions that can be performed by people who do not have dance training. We started with her method, and then, by modifying her exercises, we invented our own complex. These are the very exercises that you have to perform to create World Standard Legs.

If at least three times a week you devote half an hour to these exercises, then you will lose a few centimeters in the volume of the hips, and your buttocks will become rounder and stronger than they were in childhood. This is what we promise you. And the more often you perform our exercises, the faster you will achieve the best result.

Our complex requires constant attention to posture in order to maintain it even at a time when you are not performing the actual exercises. You are not just changing your muscles - you are acquiring a ballet posture that will change the way you stand, walk, hold,

When we ask you to push your chest forward, rotate and lower your shoulders, lift your chin, pull in your pelvis and stomach, we ask you to focus on key points that determine the correct posture throughout the day. This correct posture will allow you to carry your body proudly, and this is the posture you deserve.

Of course, if you want to have World Standard Legs, then you must also have World Standard health. Before you begin our program, speak to your doctor about your upcoming work on the program and ask for his advice.

If you are asked to name the group of women who have the most beautiful legs, it is likely that you will think of ballet dancers. Ballerinas spend years perfecting the shape of their legs. Our exercises are as close as possible to exercises for ballet dancers, as far as it is possible to do for people who have never practiced ballet. But we look at the basic movements of ballet in a slightly different light, which allows us to achieve great results. With our method, you won't have to spend years at the barre. It will take you only a few weeks to achieve legs that are stretched and shaped to ballet perfection.

HOW TO LEARN TO CONTROL YOUR BODY

Visual representation is the key here. Close your eyes for a second... Imagine your body. What do you see? Down from the waist... There is a very high chance that you will see the buttocks that sag. We all started life with buttocks tall, round and strong. What about thighs? Have you accumulated inches of fat? Have your muscles begun to sag and become something shapeless? And the knees? Above them are rolls of fat that humiliate your legs?

Now open your eyes and look at the figure of a woman of a beautiful woman.

Do you think you can make your legs look a little like hers? This is entirely within your power.
Yes, nature gave us the pattern of our bodies, but you came here to correct it. And we will show you how much and where to cut, pick up and sew. Create a mental image of your legs the way you want them to be. Take your time to work on this image. To get a feel for the idea, look through this book, especially the photos. Think about your feet. Wouldn't you like to lose fat, shape muscles, make them get that lean and lean look? Do it mentally. Feel free to imagine your legs in their most perfect and beautiful form. We want this image to be firmly imprinted in your mind. Remember it. Carry it with you everywhere. Use it as a motive for classes - especially on those days when "everything is fed up and you don't want anything."

Use the dream of World Standard Legs to beat cravings for fatty foods. When you crave chocolate cake or fried chicken, don't think about delicious food, but about your amazing legs in the future. If you eat fatty foods, you will not succeed. Before you put something in your mouth, stop and think about what this piece of food will do to my mental image? Confidence that the dream of World Standard Legs will become a reality will help you overcome temptations and keep practicing. Remember, you can be just as addicted to exercise and feeling great as you are to the taste of fatty and sugary foods.

As soon as you see the immediate results of the work - it will certainly happen - you will feel that you can control your body. You will be motivated to really control it and get these very World Standard Legs.

After six weeks, the volume of the hips will decrease by five to ten centimeters. The buttocks will rise and become rounder and stronger. The stomach will become flat, and the waist will lose about five centimeters. You will look much slimmer.

Now, if you are overwhelmed by the prospect, put this book down for a moment and think about what you really want. You see, you have to believe that you can control yourself and your body. We have seen amazing results hundreds of times with our clients. We trust that you will achieve the same and will not save. We will share with you the secrets to creating beautiful legs; we will give a general plan for maintaining a beautiful body shape based on simple things that are easy to apply in everyday life and try to make the sets of exercises that you have to perform make sense for you and your lifestyle. If you understand how your body works, you will be able to control it. Remember that the main thing is to control yourself and your body.

Because our program is a global program to get the best shape and tone, you will find that you have not only lost volume and weight, but gained the most beautiful legs.

FOOD FOR BRAIN

WAKE UP YOUR MUSCLES

Your buttocks are the focus of your body's strength. However, it usually takes a long time for women to establish rapport with their gluteal muscles, since most women cannot even find muscles there to squeeze and tighten - they are so out of shape. And this movement is key for us. When you master the technique of glute control, you can send that saggy ass to hell! Not only will the shape of the buttocks improve, your whole posture will improve.

To understand what we mean, do the following exercise. Stand up, put your hands on your buttocks and press them together. Do you feel your muscles contract? Now slightly tilt the pelvis forward, as if pushing it. (As you will see a little later, this movement is the main and key to our exercises.) Squeeze the muscles more and more. Do you feel how tight your buttocks are getting? Don't stop, squeeze harder. It won't hurt. You will rather find this feeling pleasant. Even if your muscles are buried under a layer of fat, you will still feel how much power lies in these muscles. It is this strength of the gluteal muscles that will allow you to build World Standard Legs. We guarantee it.

If you make the glute muscles stronger, you will be able to better control the hips and pelvis. You will strengthen the lower lumbar region (this is the part of the back that includes the ten lower vertebrae), which will give the whole body more flexibility. This means that you will not only feel better - you will also look much younger. And people will notice it. Many of our clients have shared stories from their lives that prove that World Standard Legs can give you World Standard Style. And it can captivate anyone.

HOW TO RELEASE STRESS

The key to our body shaping and toning method is pelvic clamping. As you progress from simple exercises to more complex ones, the function and action of the clamp will become clearer and clearer to you. This movement causes your muscles to stretch and strengthen at the same time.

A muscle that has been worked on without a pelvic clamp looks different than a muscle trained with a pelvic clamp because the latter has been stretched and twisted. The muscle that has been worked on without clamping the pelvis is like a partially taut guitar string. She can only make a false note. But when the muscle is stretched along its entire length, there is more tone in it, because there is more tension in the entire string. Clamping the pelvis is a guarantee of success for acquiring a slender and lean body. Try to make such a clamp once, and you will understand what we mean. Use Figure 1.2 as an example. Stand in front of a chair and put your hand on its back. Place your heels together and rise on your toes about two to three centimeters off the floor. Without dropping your heels, bend your knees and lower yourself about two to three centimeters. Pay close attention to the sensation in the muscles. You should feel some stretch in the quadriceps, which is located on the front of the thigh. Now straighten up again. Raise your heels off the floor again, but this time pinch your pelvis. Push your pelvis forward and squeeze your buttocks. Now bend your knees again. Feel the difference? You felt that your quadriceps were stretched more, but at the same time, you felt tension in your buttocks, which will become stronger and stronger from this exercise.

The pelvic clamp provides strength and flexibility to your hips, buttocks, abdomen and lumbar spine. Our method is original in that it allows you to achieve both strengthening and stretching of the muscles. As you have just seen, the pelvic clamp sets a specific stretch in the quads and hamstrings.

Clamping the pelvis along with strengthening the muscles relieves tension from the lumbosacral spine, which has always been vulnerable spot for women. Most women walk with a constantly tight lower back, and this part of their body is usually inflexible. By using a pelvic clamp, you can increase the flexibility of this section of the spine. Therefore, when you use the pelvic clamp in abdominal exercises, you are working on the whole body.

FOOD FOR BRAIN
We are almost ready to start shaping your body. But before we begin, we must say a few words about your diet. Fat. Here is your enemy. If you reduce your fat intake to thirty percent of your daily diet, you will be on your way to a better physical form. If you reduce your fat intake to 20 or 25 grams per day, you will start to lose weight. It's not the calories that are to blame, it's the fat. We are lucky that many of the products we buy in the store have a fat content label on the packaging. Read what is printed on the package. If you are in doubt about the fat content, do not buy such products. Get used to living without extra fat on the body or in the body. If you are looking for special diet that suits your lifestyle and personal tastes, consult an experienced dietitian for advice on a balanced low-fat diet. And one more tip: drink water. The bigger, the better. It gives the muscles oxygen and nutrition, it reduces the feeling of hunger, it rinses your entire body. Remember: “no” to slag, “no” to extra centimeters in the waist.

BASICS OF ANATOMY
Everyone has muscles. If yours are hidden under several layers of fat, then we will help dig them out. Muscles can be shaped. Fat makes you shapeless. We want you to lose that fat, build your muscles, and then give them shape and tone. Muscle tissue burns more calories than fat cells. The point is to make your body a more efficient calorie burner by replacing fat tissue with muscle, by changing the ratio of muscle to fat weight. You can do this by eating a lean diet, doing aerobics and strengthening your muscles with our exercise program. Our six-week complex is designed for increased attention to the lower half of the body, in which women have up to eighty percent of their weight. But in our set of exercises, we also take into account the upper body. During the warm-up, you will use your hands - to stimulate circulation, and then in push-ups from the floor - to gradually increase the tone of the upper body. After all, why do we need World Standard Legs if we can't proudly show them off with beautiful hands?

WARM-UP BEFORE START

And so, a warm-up before starting a 6-week exercise.

FORWARD AND UPWARD

We'll start with a ten-minute warm-up. This part of the exercise remains the same throughout the six weeks, although we will add push-ups to them and gradually increase their number.

None of our exercises, from warm-up to cool-down, cause the body to shake or tremble from muscle tension. Our set of exercises is absolutely correct from the point of view of orthopedics. There is no need to quickly perform exercises, no need to jump up and down, no need to maintain a pace that exceeds your capabilities, and in addition deprives you of the feeling of your own muscles. We leave you as little room for error as possible. The smooth rhythm in which we work will maximize the interaction between your body and mind.

Regardless of what exercise you perform, you must always monitor your posture. We will constantly remind you of this. If at some point you feel unsure about the correctness of your movements, check the photos.

Turn on the music. Stand in front of a mirror with your hands outstretched in front of you. The back is straight, the shoulders are deployed and lowered. The arms are extended forward from the shoulders. We start with leg raises.

Let's try this move. Raise your right leg with a slight bend in the knee. Raise it as close to your right hand as possible and then lower it. We count: times. Now do the same with the left foot. We count: two

You must lift your feet sixty times to the music, with each foot in turn. To the music...

We continue: all the time we raise our legs. Now spread your raised arms to the sides and raise them above your head, and then lower them back to shoulder level. Raise your arms as you lift one leg and lower as you lift the other leg. Count leg raises all the time and do sixty more (right, left, right, left) in combination with arm movements

Now stand up and place your hands on your shoulders with your elbows wide apart and your knees slightly bent. Make sure your feet are shoulder-width apart and your knees are slightly bent. Squeeze your buttocks and push your pelvis slightly forward and up. This is the same clamp of the pelvis that we will practice throughout the rest of the classes. Check if you are standing correctly. This is our main position.

Maintain the clamp and lean to the right so that your right elbow is on the floor. Return to starting position and lean to the left. Each cycle of movements “to the right - to the starting position - to the left” we will count as “times”. Let's do twenty of these exercises.

NOW STRETCHING

Bend over, trying to rest your hands on the floor, or, if this does not work, try to bring your palms as close to the floor as possible. Shift your body weight to the front of your feet. In this exercise, your knees should be straightened only if it does not cause discomfort to you. If you have back pain, start with your knees slightly bent and stay that way until the end of the exercise. This is a stretching exercise.

Remember, flexibility increases as the time you stay in this position increases, so the stretch gets stronger the longer you hold this position. Hold this first stretch for a count of thirty. Do not bend or straighten your knees, do not sway, do not jump! The movement should be gradual, smooth, and your stance in this position should be even.

Now, without moving your hips and keeping your body weight on the forefoot, reach with your right hand to your left knee.

Your left hand should be pulled up behind the back. Try to bring your face closer to your left shin, then to your knee and linger there until the count of “thirty”. Count slowly! Do not rise, do not straighten, just move to the right so that you look at the right knee, holding the right ankle with your hand. The right hand goes up behind you. Stay like this until the count of "thirty"

Slowly bend your knees and sit on the floor for a side split stretch that stretches your legs and back. Make sure your feet are flat on the floor, your toes are pointing up, and your feet are as wide apart as possible.

Tilt your torso between your legs and stretch your arms forward as far as you can. Hold this until the count of thirty, while being aware that your stretch will improve as the duration of the exercise increases. You can slowly move your fingers forward. Now crawl across the floor to your left leg and place your torso on top of it. Hold this until the count of "thirty" and then repeat this movement for the right leg, and then again hold the position until the count of "thirty".

Finished with the workout. Let's move on to the exercises.

WEEK ONE

WEEK ONE
BALANCING AT THE MACHINE

The first part of our complex is performed at the machine. You can use the back of a sofa, chair or towel rail in the bathroom as this. Whatever “machine” you use, its optimal height should be between the level of the waist and chest. You can't rely on the machine. It is by balancing at the barre that you can focus on your posture, and the barre will help you with this. It is impossible to maintain balance at the bar without proper posture.

Place the “loom” in front of a mirror and stand sideways to the mirror so you can keep track of your posture and movement as you hold on to the barre.

Your exercises consist of very specific movements. Many of them are very subtle and precise, almost like ballet, and balance is an integral part of our exercises. In addition, correct posture ensures better breathing. Therefore, to begin with, make circular movements with your shoulders: up, back, down.
FIRST POSITION

Place your hand on the barre and place your heels together so that they touch. Tear them off the floor two to three centimeters. The front of the feet should not be more than fifteen centimeters apart.

Draw in your stomach, squeeze your buttocks. Now push your pelvis down and forward and hold this position. Bend your knees five centimeters. The knees should be exactly above the toes. This is your starting position

Relax the pelvic clamp and do it again, squeezing the buttocks tightly. Make sure you maintain the correct posture in this position. You will tend to bend your shoulders and hunch over, so watch yourself carefully in the mirror.

Now bend your knees another two to three centimeters and clamp-relax-clamp your pelvis. Relax the clamp, but do not stick out the buttocks back ... stay as if all the same in a clamped position. Bend your knees another 2 to 3 inches. This is your third level. At this level, contract and relax your pelvis three times. After holding it for the fourth time, linger until you count to ten.

Climb up to the first level again. Remember, your knees are bent at the first level by five centimeters. Now repeat two clamps on the first level, bend your knees another three centimeters and do two clamps on this level, then do four clamps on the third level and on the fourth clamp hold out to the count of ten.

This exercise will help you develop strength. Make sure you keep the clamped position. The clamp will work your entire glute muscle, so the whole exercise will be more effective.

Each repetition of the exercise consists of two clamps on the first level, two on the second level, and two on the third level. To perform the exercise correctly, do five of these complex movements.

Repeat the whole First Position complex one more time.

STRETCHING

You built up your glutes and quads while simultaneously tensing and stretching your muscles to strengthen and build strength. Now it is important to increase the stretching of the working muscles. Stretching will increase flexibility and help give the muscles that lean and lean look we are working towards.

Stretching the quadriceps from a standing position is carried out at the machine. We'll start by stretching the left quadriceps. Grab the machine with your right hand. Slightly bend the right knee - the knee of the supporting leg, then bend the left knee and at the same time stretch back the left hand to grab the left foot behind the back

Pinch your pelvis so that your quads are stretched, counteracting the contraction of your buttocks. Squeeze your buttocks as tightly as possible, and push your pelvis slightly forward. This movement, as it were, "locks" the clamp of the pelvis, and the quadriceps immediately stretches very strongly from the pubic bone itself to the knee. Don't pull your heel all the way up to your buttocks. This overstretches the knee ligaments. Keep your heel about seven to eight centimeters from your buttocks.

Make sure your shoulders are back and down. Stay in this position until you count twenty.

Change legs. Grab the machine with your left hand. Slightly bend the left knee - the supporting leg, then bend the right knee and grab the foot with the right hand, pulling the heel higher so that the muscle stretches, counteracting the clamping of the pelvis.
Stay in this position until you count twenty.

SECOND POSITION

Grab the machine again. Spread your legs shoulder-width apart, put your feet parallel so that your toes and knees look straight. Raise your heels about three inches off the floor.

Pull in your stomach, pinch your pelvis, bend your knees five centimeters. This is your starting position in this position. Squeeze firmly, and then release the gluteal muscles. Clamp the pelvis again at this level. Go down three centimeters (to the second level) and again squeeze and release the pelvis twice. Lower yourself another three centimeters and squeeze and release your pelvis three times. For the fourth time, linger in a clamped position until the count of ten.

Rise back up to the starting level when your knees are bent two inches and your pelvis is pinched and pushed forward. Repeat this lowering and pelvic clamping exercise five times. This will be one cycle.
Do a quadriceps stretch from a standing position for both legs

This time, your quads will feel more free. This is good. Hold the stretch for each leg for a count of twenty. Check your posture. Make sure you don't hunch over or tilt your shoulders forward. Breathe deeply.
Repeat the exercises five more times to complete the cycle.

“NO” TO SAGGING ASS!

Sit on the edge of a sturdy, hard chair (you can use a soft chair if you like, but make sure you don't fall into the seat) and hold the ball between your knees. Keep your feet apart and hold the ball with pressure inner surface hips. Sit up straight with your arms at your sides on the seat

Grab the ball between your thighs as hard as you can and hold it there until the count of three. This clamp will quickly put your muscles to work. Release the strong clamp, but don't let the ball out of your feet! Then squeeze the ball hard again and hold it until the count of three. Repeat the contraction and relaxation of the muscles thirty times to complete one cycle.
Repeat cycle.
This exercise will “wake up” the muscles of the inner thighs.

TO THE WALL!

The next exercise will be performed on the floor, and you will press your feet against the wall. You will have to do this exercise while lying on a soft mat to protect your back. Wear socks for this exercise so you don't stain the wall.

Lie on your back on the floor with your knees bent and your feet planted shoulder-width apart against the wall. Begin to clamp the pelvis, firmly squeezing the buttocks. Let the pelvis rise from the floor in a natural movement due to its natural clamp. Do not lift your lower back off the floor by pulling your knees to your chest or lifting your back. Let the back lie on the floor, and the hips, buttocks and pelvis lift off the floor only due to the contraction of the gluteal muscles and their subsequent lifting.

It's not a very noticeable movement. It takes place in a very small area. The exercise itself is as follows. In two steps, push the pelvis up, then also lower it down in two steps. Keep this rhythm in your mind: up-up-down-down.

Do this slowly and methodically thirty times to complete the cycle. Then pull your knees to your chest, clasp them with your hands to stretch the gluteal muscle. Repeat cycle. Then pull your knees up to your chest again and hug them.

This is a simple exercise, but its importance should not be underestimated. It seems very simple, but if done correctly, it can really burn fat in the buttocks. At the same time, you are stretching and flexing your lumbosacral spine.

“COOLING” STRETCH

Now it's time for the all-important "cool down" of the muscles. Each lesson with our set of exercises should begin with warming up the muscles and end with their cooling.

Sit on the floor and push off the wall. Your muscles are now warmed up so that they are ready to stretch. Lie on your back with both knees bent and feet flat on the floor. Raise your left leg and stretch both hands towards it

If your lower back is not yet flexible, reach at least to your knees. If you have more flexibility, reach up to your ankle or calf and pull your leg as close to your body as you can. Bend your foot and straighten your knee. You will feel a stretch in your hamstring. Now raise your head and look at your knee.

Remember to keep your stomach in. You will feel that the muscle is stretched from the popliteal fossa along the entire length of the hamstring to the connection with the buttock. Pull the leg towards the body so that you feel the stretch, but if you feel pain, then let go of the leg.

In stretching, never get to the point where you feel unpleasant pain. It is necessary to stretch only until the muscle feels tension, but not pain.

Hold your left leg in this position until you count thirty. Then switch legs, repeat the stretch and hold it until the count of thirty.

Our congratulations! You have just completed your first World Standard Legs tutorial.

You should repeat this set of exercises at least three times a week. As you perform it, you will memorize the sequence of movements and positions. Work will not become easier, but as you gradually get used to the exercises, you will better understand and feel what exactly is happening in your muscles with each contraction and stretch.

If for some reason you're still not comfortable with the beginner exercises, feel free to repeat these exercises for one more week before you move on to the Week 2 exercises. Already at this stage, when you memorize the exercises and repeat them, you will feel that they began to help you and give the first results.

WEEK TWO

WEEK TWO
WARM UP AGAIN

Your second week will begin with exactly the same warm-up as the first.

In short, do sixty leg raises - right, left-right, left - so that thirty times the right leg and thirty times the left leg are raised, while arms are extended forward at shoulder level.

Do sixty more leg raises, in turn right and left, now spreading your arms to the sides and raising them up, and then lowering them down.

Putting your hands on your shoulders and holding your pelvis, bend your knees slightly. Tilt your torso to the right, lowering your left elbow down, then return to the starting position again, and then lean to the left, lowering your left elbow so that it looks down. Repeat the cycle of movements "side - to the starting position - side" twenty times

THIS WEEK'S NEWS: PUSHUPS

Push-ups will help you support correct work hearts while you build biceps and pectoral muscles- the ones that can make your chest high.

Get on all fours with your knees together, palms apart shoulder-width apart. Squeeze your buttocks, squeeze your pelvis and push it slightly forward and pull in your abdominal muscles to protect your back from stretching. Shift your weight forward onto your hands. Fingers should look forward, palms shoulder-width apart. Slightly bend your elbows

Go down five centimeters, pause a little and go down another five centimeters.

Now get up. The rhythm of this exercise is: down-down - one. Up-up-down-down - two. Up-up-down-down three. Always count on the second downstroke.

Try to do ten of these push-ups. If at first you can't do ten, do as many as you can so that at the end of the week you can still bring the number of push-ups to ten.

If it's relatively easy for you to do ten push-ups, add another set of ten push-ups. But if you are just starting out, remember that even doing five of these push-ups is already a considerable success.

WELL. IT'S VERY TIGHT!
Repeat the last two stretches of last week. The first of these is this: put your hands on the floor in a standing position and linger like this, counting to thirty. Shift your weight to the front of your foot. Now, without moving your hips, reach your right hand to your left knee. This week, if you can, grab your calf instead of your knee and pull your face towards your left knee. Your left arm should be raised and extended up behind you. Don't move the weight! Let it stay on the forefoot. Hold this position until you count thirty. Now do the same, holding your right knee/calf with your left hand and, bringing your face closer to your right knee, linger like this until the count of “thirty”. Right arm extended and raised up

Remember, if you have even a slight problem with your lower back, do this exercise with both knees slightly bent.

This week you should feel a lot of lightness, so you will be more comfortable stretching the muscles in this position until the count of “thirty”. Try to gradually stretch your muscles as you count, gradually relaxing into the stretched position.

The same applies to stretching on the transverse twine on the floor. If last week you were completely stubborn, then this week you will be able to do this stretch much easier. Continue to stretch the muscles throughout the count of thirty, gradually relaxing into the position of maximum stretch. Muscles stretched during last week's exercises will give you the opportunity to deepen the stretch

BACK TO THE MACHINE
Let's get into First Position. The heels are together, raised three centimeters above the floor, the stomach is pulled in, the pelvis is clamped, the knees are bent five centimeters.

Check your posture. Make sure that you are not hunched over, but rather straightened up. Start by moving your shoulders up-back-down

This week we will be adding another one to the pelvis clamps at each level. So squeeze your buttocks and do three pelvic crunches at each level. Therefore, the rhythm of the exercise at each of the three levels will be: buttocks-pelvis-pelvis-pelvis. The compression of the buttocks can be slightly loosened between the clamps of the pelvis, but not released completely. Let the buttocks remain clamped all the time. Now go down three centimeters and again - pelvis-pelvis-pelvis. Then go down to the third level and again: pelvis-pelvis-pelvis. And at this third level, clamp the pelvis for the fourth time and hold the clamp until the count of ten.

This week you add the sixth repetition of the movement cycle to complete the exercise once. In other words, you clamp the pelvis three times at each level, hold the clamp for the fourth time at the third level - and all this six times.
For the second cycle of six reps, lift right hand above the head so that the brush is above the back of the head. This will help your posture and balance. You will feel how the torso straightened, and the tension in the quadriceps began to be felt especially clearly.

At some point, you may want to quit. Naturally! But don't quit! We saw how most of completely out of shape women passed this point called “I can’t” and, as soon as they did, they found themselves among those who work out evenly and constantly.

It's time to show that you are in control of the body and "the power to use". Force your mind to convince the body. You can.

SECOND POSITION
Stand with your feet shoulder-width apart, lifting your heels three centimeters off the floor. Pull in your stomach, pinch your pelvis and bend your knees five centimeters