7 корисних вправ, що творять дива з організмом жінки

Не так давно я натрапила на книгу японського цілителя «Система здоров’я Кацудзо Ніші». Вона привернула мою увагу тим, що написана не на порожньому місці, а заснована на особистому досвіді автора.

У 20 років японцеві поставили смертельний діагноз і передбачали швидку смерть. Ось тільки він не здався і продовжив боротьбу за життя. Йому це вдалося, він зцілив себе сам і прожив довге і плідне життя.

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Своє життя він присвятив розробці та вдосконаленню своєї системи. У ній зібрано мудрість давньогрецької і староєгипетської медицини, тибетські і китайські практики, йога і безліч інших джерел. Система здоров’я Ніші зробила крок набагато далі, це не просто набір вправ і правил харчування, це ціла філософія.

Я давно цікавлюся японськими оздоровчими практиками, але філософія Кацудзо Ніші надихнула мене сильніше інших. Для початку варто спробувати комплекс вправ, який японець розробив для відновлення здоров’я і зцілення організму. Для жінок, які завжди прагнуть до досконалості, він буде просто незамінний.

Ці вправи легко виконувати, вони наповнюють тіло бадьорістю і енергією, а також допомагають позбутися від зайвого жиру і сформувати красиву фігуру. Крім того, вони зміцнюють суглоби і запобігають відкладенню солей. Спробуй і ти, всього 15 хвилин в день — і твоє тіло не впізнати!

Комплекс вправ для жінок

Почати варто з того, щоб вибрати відповідний час для вправ, коли не потрібно нікуди поспішати. Головне — не виконуй вправи пізно увечері, адже так можна порушити свій добовий ритм. Найкраще робити їх зранку, щоб зарядитися позитивною енергією і бадьорістю. І ще одне — вправи повинні приносити тобі задоволення, тоді результат не змусить себе чекати.

Одягни просторий одяг, який не буде заважати. Вмийся холодною водою, посміхнися — і можеш приступати до першої вправи.

Вправа перша

Ляж на спину і постарайся максимально розслабитися. Дихай рівно і глибоко, уяви себе в тихому і красивому місці. Розкинь руки в сторони. З’єднай ноги разом і зігни в колінах. Коліна підтягни до грудей. Зроби глибокий вдих і поверни коліна вправо, намагаючись укласти їх на підлогу. Голову поверни вліво і повільно видихай.

Щокою ти повинна торкнутися підлоги, а плечі і руки при цьому повинні залишитися нерухомими. Вернись в початкове положення, глибоко вдихни і повтори, тільки вже в іншу сторону. Вправу закінчено. У перший день зроби цю вправу 4-5 разів, а після поступово збільшуй до 25.

Вправа друга

Ляж нас спину, руки розташуй уздовж тіла долонями вниз. Ноги зігни в колінах і постав на відстані 30 см один від одного. Зроби упор на стопи. Глибоко вдихни і втягни м’язи живота. Сідниці разом зі спиною підніми вгору, спираючись тільки на лопатки.

Затримайтеся в цьому положенні на декілька секунд. Видихай і повільно опускайся в початкове положення. Розслабся і зроби ще один підхід. Повтори вправу 5 разів.

Вправа третя

Ляж на живіт і однією щокою пригорнися до підлоги. Руки уздовж тіла долонями вниз. Ноги на відстані 15 см один від одного. Тепер напруж м’язи сідниць, витягни носочки і підніми одну ногу. Іншу залиш нерухомою на підлозі.

Затримайся в такому положенні на декілька секунд і плавно опусти ногу на підлогу. Те ж виконай з іншою ногою. Повтори так 50 разів для кожної ноги.

Вправа четверта

У тому ж положенні зігніть руки в ліктях, голову і плечі підніми. Долоні розмісти на підлозі на ширині плечей. Підніми обидві ноги приблизно на 15 см і затримайся в такому положенні на декілька секунд. Роби махи ногами вниз і вгору, імітуючи плавання. Кожною ногою зроби 25-50 махів.

Вправа п’ята

Встань на карачки, розташувавши ноги і руки на ширині плечей. Випрями праву ногу і підніми її на 30 см від підлоги. Зроби 25 махів ногою вниз і вгору. Після цього повернися у вихідне положення і повтори іншою ногою.

Вправа шоста

Залишайся в тому ж положенні, голову опусти вниз, а таз підніми вгору. Підтягни коліно правої ноги так, щоб торкнутися чола. Потім випрями ногу, витягнувши її вгору і разом з цим підніми голову. Повтори вправу 10 разів з кожною ногою.

Вправа сьома

Встань на коліна, корпус тримай вертикально, руки вздовж тіла. Утримуючи спину прямою, відхилися трохи назад і затримайся в такому положенні на декілька секунд. Вернись в початкове положення і повтори вправу ще 5 разів.

Повільно, плавно і без надриву — саме так потрібно виконувати ці вправи.

Після виконання цього комплексу повільно піднімися і походи по дому, заспокой дихання. Думай про приємне і радій цим думкам.

Якщо сприймати комплекс не просто як чергові вправи, а як спосіб розслабитися, привести в порядок думки і почуття, то він стає таким собі способом медитації.

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  84. Earlier this week, President Trump met with Twitter chief executive Jack Dorsey in the Oval Office. While the meeting was supposed to be about the social media network’s efforts to fight opioid abuse, the Washington Post reported that a significant portion of the meeting focused on Trump’s concerns that Twitter has quietly and deliberately limited or removed some of his followers.

  85. For several minutes, the Portland Trail Blazers’ star guard sat quietly on his sofa, chowing down on fried catfish, red beans and rice, and broccoli. And then suddenly, he spoke: I’m getting rid of these mother——- tomorrow.

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  87. While many were indeed designed and planned for ahead of the imposition of sanctions, Russia is clearly making a big effort to modernize its armed forces, especially its air force, and moving past older Soviet platforms. The Su-35 is a good example of such efforts.

  88. Nouman Raja, 41, was fired from the Palm Beach Gardens Police Department shortly after he killed Corey Jones, 31, while on plainclothes duty, and was convicted last month by a jury of manslaughter and first-degree murder.

  89. “I didn’t see fatigue (in Game 5),” Kerr said. “I just saw a lack of urgency, and you can’t win a playoff game without urgency. It’s not that easy.”

  90. I have to express some appreciation to the writer just for bailing me out of such a scenario. Right after surfing around throughout the world-wide-web and seeing proposals which were not beneficial, I assumed my life was gone. Living devoid of the strategies to the issues you have fixed all through your entire review is a crucial case, and the ones that would have negatively affected my entire career if I had not encountered your website. Your personal knowledge and kindness in maneuvering every item was very helpful. I am not sure what I would’ve done if I had not come across such a subject like this. I am able to now look forward to my future. Thanks for your time so much for this professional and effective guide. I won’t be reluctant to propose the blog to anybody who needs to have guidance about this area.

  91. Also Friday, the Biden campaign announced that it raised $6.3 million in its first 24 hours — more than any campaign has done on the first day so far this cycle. Biden topped the first-day totals of Beto O’Rourke ($6.1 million) and Bernie Sanders ($5.9 million).

  92. At the time of Trump’s remarks, other White House officials have issued an appeal that the Fed should cut the benchmark interest rate by up to 50 basis points. After the most recent monetary policy meeting in March, the Fed decided to keep the benchmark interest rate unchanged and temporarily postpone any further interest rate hikes.

  93. Dalio said that capitalism has developed into a system that promotes the widening gap between the rich and the poor, thus leaving the United States at risk of survival. Dalio published a two-part series on the professional social networking site, pointing out that capitalism is now in urgent need of reform and proposed a reform approach.

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  95. naturally like your web site but you have to check the spelling on several of your posts. Many of them are rife with spelling problems and I find it very troublesome to tell the truth nevertheless I will definitely come back again.

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