Who controls our body? Three simple exercises to learn how to control your mind.

Surely every person at least once in his life faced a situation where the body let him down at the most inopportune moment. We invite you to try tricks that will help manage common "failures" in the body.

Get rid of a headache

Place your hands under cold running water and try to keep them as long as possible. When finished, rub your skin with a dry towel until you feel a burning sensation.

This is the so-called cold therapy, when temperature fluctuations increase blood circulation. But in case of problems with the heart and blood vessels, it is better to abandon this method.

Get rid of sleepiness

If you start to feel sleepy, try holding your breath for as long as possible and then exhale slowly. This trick will increase your heart rate, which will help you wake up.

hold back sneezing

An unexpected sneeze can "attack" you at any moment, and often when you need it least. To hold it back, simply press the top of your nose with your fingers and rub it or pull it forward.

stop nausea

If you feel nauseous, try acupressure. Press on the point on the inside of your forearm, which is about an inch above your palm.

stop laughing

Sometimes you just can't control your laughter, but you really need to stop, for example during a meeting or at an important meeting. To stop laughing, pinch yourself or lightly bite your tongue.

stop hiccups

The best way to stop hiccups is to hold your breath for as long as possible.

Relieve heartburn

Heartburn often occurs in those people who sleep on their right side. Try to change your sleeping position and sleep on your left side - this will relieve heartburn that occurs at night.

cheer up

If you have Bad mood, hold a pencil between your teeth. It activates the muscles that are used when you smile, tricking your brain and boosting your mood.

stop snoring

A common cause of snoring is sleeping on your back. Try sleeping on your side to make breathing easier.

Get rid of acne

End your shower to prevent acne cold water. It has an astringent effect that prevents bacteria and dirt from entering the skin.

Relieve itching from mosquito bites

To relieve itching after mosquito bites, wipe these areas with antiperspirant.

stop tears

It's hard to get yourself to stop crying when you need to calm down. To stop your tears, try opening your eyes wide and not blinking for as long as possible. At the same time, try to look up without raising your head.

Reduce the pain

Have you ever tripped over a threshold? Or, perhaps, hitting the little finger on the corner of the furniture? If so, feel free to express your emotions. Research has shown that swearing helps to overcome pain.

Get rid of dizziness

To get rid of dizziness as quickly as possible, put your index finger to your ear and gently pull up, then forward and down. This will help regulate intracranial pressure and improve your condition.

How to deal with arm numbness, fear of injections, pain...

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Odnoklassniki

The human body is one of the most interesting mechanisms in the world. And, as with any mechanism, you can apply your “hacks” to it - to make your life easier.

What to do if it tickles in the throat

Just scratch your ear - you will stimulate the nerve endings that will cause a spasm, and this will save you from an unpleasant sensation. This conclusion was made by the doctor - ear-nose-throat Scott Schafer.

What to do if you can't hear someone

The answer is simple and banal: listen carefully, but with your right ear. The secret is that the right ear is better at recognizing speech, and the left ear is better at musical tones and notes. This is due to the peculiarities of the functioning of the cerebral hemispheres.

What to do if you are afraid of injections

Feelings from an injection, indeed, cannot be called pleasant. However, there is a trick here too: try coughing.

Studies have shown that people who cough during intravenous injections feel less pain than those who do not. Coughing causes a sudden, temporary increase in pressure in the chest, inhibiting the task of the spinal cord to conduct pain.

What to do if you have a stuffy nose

Method of Dr. Lisa DeStefano: You need to alternately press the tongue to the palate several times, and then press on the point between the eyebrows.

After about 20 seconds, the congestion will subside. This is due to the fact that a special porous bone - the vomer - located in the nasal region, as if "swings", gradually opening the passage for inhaled and exhaled air.

What to do if you overeat before bed

This method will help to avoid heartburn. Just lie on your left side, says gastroenterologist Anthony A. Starpoli.

Then your stomach will be below the esophagus, which will not allow acid to enter the larynx. And it is highly recommended not to go to bed immediately after eating, but to wait 2-3 hours.

What to do if you have a toothache

Visit the dentist immediately! But to ease the pain itself, do this: rub an ice cube on the back of your hand - in the V-shaped membrane between your thumb and forefinger. Toothache will be reduced by half.

Here's how it works: Stimulating the nerves in that area of ​​the arm causes a slight numbness and blocks pain signals from reaching the brain.

What to do if the nose bleeds

You need to take a cotton swab and attach it to the gums behind a small dimple under the nose, and then press hard on it - advises Peter Desmore.

The bleeding will stop due to the fact that by pressing you block the artery. The principle is the same as when applying a tourniquet. But, if the bleeding does not stop for more than 5-10 minutes, see a doctor!

What to do if you burn your finger

To reduce the chance of a blister, apply pressure to the burn with a clean fingertip on your uninjured hand.

What to do if you are very worried

Doctor Ben Ebo advises you to blow on your thumb. Interesting fact: u thumb your own pulse, and by calming it, you can also calm your heart rate.

When you blow on your finger, it cools it down and calms the heartbeat. In addition, the action itself makes you breathe deeper, which also has a sedative effect.

What to do if you bite off ice cream and have a headache

The feeling is familiar to everyone. This is due to the fact that the nerves in the sky are frozen and the brain decides that the whole body has cooled down.

In response to this, overheating occurs, and as a result, there is headache. To warm the palate and relieve pain, just press your tongue against it, trying to cover it as much as possible. large area. Ben Ebo shared this method.

What to do if your hand is numb

Just shake your head from side to side, says Lisa DeStefano. Numbness occurs due to compression of the nerve fibers.

The bundle of nerves responsible for transmitting the signal from the hand to the brain passes through the neck, so you just need to stretch it to relieve numbness.

What to do if you want to learn how to fall asleep quickly

When you wake up in the morning, get out of bed immediately and don't go back until you have to go back to sleep.

This will help your body subconsciously associate the bed with sleep, and over time, you will be able to fall asleep just by touching the pillow with your head.

What to do if you need to learn something by heart

Professor Candy Geimgratner suggests repeating the text to be memorized several times before going to bed. During sleep, our brain organizes all the information, and it is transferred to long-term memory.

In the morning after waking up, most likely, you will know the text by heart.

What to do if stabs in the side while running

The feeling is familiar to almost everyone who has run at least once in their life. To avoid it, try to exhale when the right foot hits the ground. The fact is that the tingling is caused by squeezing the liver, and reducing the pressure on it is quite simple.

What to do if you want to dive deeper into the water

In case you are always out of breath when you dive, try the method suggested by Jonathan Armbruster, MD.

Take a few quick short breaths. Thus, you will have an additional 10 seconds in stock.

There will be a slight hyperventilation of the lungs, and the brain will assume that you have enough oxygen. This will help you to carry out a deep dive.

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 position 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

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 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 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 we will 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.

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 to more complex exercises, 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

mind control will give you full control own life and become the master of your own destiny.

There are three simple exercises how to learncontrol your mind :

positive thinking

Most people simply do not realize the tremendous power of positive and negative thoughts of your mind. The method is extremely simple: as soon as a negative thought fills your mind, immediately replace it with the thought that will cheer you up. Imagine that your brain is like a slide projector and every thought is like a slide.Whenever a negative slide appears on your screen, quickly change it to a positive one.

For example, many people are annoyed by being late or waiting in line. Concentrating each time on negative thoughts and condemnation of a friend who was late for 10 minutes, a person programs negative patterns and risks remaining in captivity of negative thoughts. However, let's try to change the attitude towards the situation in positive side. After all, waiting is nothing more than training willpower for some or an opportunity to talk to yourself, or observe the world around you. There is famous example about a half-empty and half-full glass. An optimist sees a glass half full as half full, while a pessimist sees it as half empty. The glass hasn't changed at all. But one person rejoices more often from such a perception of life, while the other is upset by this. It turns out that we ourselves choose how we react to this or that event in our life.

An example of this is a story about two children. The parents had two sons, twins. One of them was an optimist and the other a pessimist. Everything was good in life for the optimist, and his parents did not really think about what to give him for his birthday. But the pessimist thought for a long time what to give and gave him a wooden horse for his birthday - a good, wooden horse. And they decided to play a trick on the optimist and put horse manure near his bed. A negative child gets up in the morning and looks sadly at his horse and says: “Here again, a horse of the wrong color was presented, it does not ride, it must be carried. What should I do now and where should I put it now in my little room?” Parents were upset, again it did not work out. What about the optimist? Will he get upset? The optimist says: “Cool, they gave me a real live horse. Even the manure was left, probably went for a walk.

In this way, positive thinking will give you joy and self-confidence. By controlling your consciousness and increasing the positive qualities of a person, focusing on the beautiful and positive, you fill your life with precisely these components. And negative thoughts become less and less.

As soon as you consistently apply this principle to your daily life and begin to manage your mind, turning every event into a positive, empowering one, you will forever get rid of worries. You will no longer be a prisoner of your past. Instead, you will become the architect of your future.

Mastery of your mind begins with the ability to control every thought that comes into your mind. When you develop the ability to renounce all unworthy thoughts and learn to focus only on positive and useful ones, you will begin to do positive and useful actions. Soon, everything positive and useful will come into your life by itself.
Only we decide how to think and how to live: in happiness or in sorrow.

Concentration.

If you want to strengthen the muscles of the arm to become stronger, then they need to be trained. If you want to make the leg muscles firm, you must first tighten them. In the same way, your mind will work miracles - but only if you allow it to do so. It will give you everything you want in your life once you learn how to manage it effectively. Mind training requires daily exercise.

One of them is the ability to concentrate on one's thoughts unraveling the mystery of his life. Most of us live in such a frenetic pace that true silence and immobility sometimes become something alien and uncomfortable. Most people, when they hear these words, will say that they don't have time to sit and look at a flower. These same people will say that they don’t have time to simply enjoy the laughter of children or run barefoot in the rain. They will say that they are too busy for such things. They don't even have friends, because friends also take time.

Set aside 10-20 minutes daily forcontemplation exercises . All that is required during this period is to concentrate all your attention on one object. It can be a flower, a candle or any other object. This exercise must be done in complete silence and preferably in nature. Look closely at the object. Pay attention to color, structure and shape. Enjoy the smell and think only of this beautiful creature in front of you. At first, other thoughts will come to you, distracting you from the object. This is the sign of an untrained mind. Try not to get distracted by any thoughts.
By practicing the exercise for 21 days, the consciousness will become stronger and more manageable and you will master the principle of mind control. You realize that every moment is a miracle and a mystery, and you have the power to comprehend it.

Visualization.

Our minds think in pictures. Images affect our idea of ​​ourselves, and this idea determines what we feel, how we act, how we go towards the goal. If you imagine yourself too young to be successful in the legal profession, or too old to change your habits, then you will never achieve those goals. If in your imagination you see that a life full of meaning, happiness and physical perfection is prepared only for people of a different circle to which you do not belong, then in the end this will become your reality.

But if on the wide screen of your consciousness vivid images wonderful things will start to happen in your life. Einstein said that"imagination is more important than knowledge" . Every day you must devote some time, even if only a few minutes, to this creative foresight. Imagine yourself as who you want to be, whether it be a successful entrepreneur, a loving mother, or a responsible citizen. The secret of visualization lies in the fact that with the help of positive images we influence consciousness.

Imagination magic can be applied in many situations. It can be used to handle a court case more effectively, to improve relationships with others, and to develop your own spirituality. Our consciousness has the magnetic power to attract whatever we desire into our lives. If something is missing in our life, it is because it is missing in our ideas. One must keep beautiful pictures before the eyes of one's imagination. Even a single negative image can poison the mind.Visualization is a magnetic force of consciousness that can bring spiritual and material wealth.

The power of imagination as well as positive thinking and concentration require constant training. Mind control takes time. And you should start with regular meditation every day. As soon as these three methods become a daily practice, you will master the skill of controlling your thoughts, your consciousness and mind. If you control your mind, you control your life. And once you are in complete control of your own life, you will become the master of your own destiny.

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They can become tools for success. Today we will talk about another such tool - we will consider why it is necessary and how to control your body how to use the features of physiology for your own good.

Watch video training from Vladimir Dovgan about the features of human physiology on how to manage your body and become better, happier, more conscious:

Physiology is a tool for success

Dear friends! And another very important tool that we need every day, every hour to achieve success, let's call it - physiology. Physiology is the science of our body.

Why is it so important for us to understand how our body works in order to achieve success, joy, health and happiness? It's very simple: our body has become accustomed throughout our lives to the fact that the central nervous system, our brain, commands it.

Our muscles are constantly receiving signals - to smile, to dodge, to jump away from a passing car. Our body is used to obeying all commands, conditional and unconditional, conscious and unconscious, of our central nervous system. Our brain commands and controls the body.

How can body physiology be used?

We are conscious people - we are consciously moving towards success. That's why we definitely need to know- how can you use this effect to achieve maximum competitiveness, to increase your energy, your mood, how to learn to control your body?

Pay attention to one very important fact: imagine that you are walking down the street and a man is coming towards you, unknown man. You don't know his name, how old he is, what his profession is. But imagine for a second: this man's shoulders are lowered, his head is lowered, his face is gloomy, his facial muscles are relaxed.

He walks and looks down at his shoes with a hesitant, relaxed, unsteady gait. What do you say about this person? He feels bad, he suffers, he must have fallen ill, he must have had a huge, cruel tragedy in his life.

Note: you "scanned" it internal state without even knowing the person. And his body helped you in this. All losers, losers, sick people walk the same way: they always have a lowered head, lowered shoulders, a bent back, an unsteady gait, they do not have a smile, their facial muscles express suffering, brokenness, failure, failure.

And at the same time, everything successful people, happy, healthy people For thousands of years they have walked with the gait of king and queen. The head is raised, the shoulders are always straightened, the chin is raised, there is always a smile on the face, the eyes glow with the special energy of a successful person.

When you see such a person from afar, you involuntarily raise your chin, you straighten your shoulders. because a successful person radiates a special energy. Be sure to use the features of our physiology to achieve success.

Play the role of a successful person

Be sure to wake up in the morning, smile, straighten your shoulders, even if it is very difficult for you. Play the role of king, queen. Even if you, God forbid, are sick. It is very important to know that when you forcibly smile, straighten your shoulders, the opposite signal is triggered.

All the time your brain controlled your body, but when you artificially smile, straighten your shoulders, start breathing deeply - the muscles send a feedback signal to our nervous system. Our brain receives a signal from our own muscles that everything is great, everything is fine - "I'm healthy, I'm full of energy".

And a real miracle happens: more endorphins - hormones of happiness- there is a special energy. To use your full potential to achieve success, be sure to take control of your smile, posture, movements.

Control your body

Always smile, no matter how hard it is, straighten your shoulders, lift your chin and smile. The validity of my words is proved by a study that is probably more than two decades old.

So, attention: when two people meet, naturally, there is an impact on each other. In a fraction of a second, or rather in two seconds, people already determine which of them is the leader, which of them is confident in himself, who doubts.

How do we influence each other? Yes, very easy! 55% impact your interlocutor or a group of interlocutors is affected by your body, 38% influences your voice, its sonority, its volume, voice confidence and only 7% impact on your interlocutor has the meaning of the words you say.

Be kings and queens!

That's why, Dear friends so it is important to follow manage your body. First you train yourself to walk like a queen, like a king, with your head up, with a smile on your face. It's a privilege conscious, great people- smile, proudly carry your head through life, when it’s even hard, when it’s very insulting.

Especially watch out for a smile when you were betrayed, deceived, when you were robbed, when you were slandered, when you fell ill. It is at the most difficult moment of life, the first thing that will give you extra energy and strength - your posture, your voice, your smile on your face. This is a powerful source of energy.

As one wise man aptly said: Smile and the whole world will smile with you! Cry and you will cry alone. Be queens, be kings, be victorious!