1. LEVELS OF PHYSICAL ACTIVITY
The holistic system of weight loss, wellness and rejuvenation involves compulsory gymnastic complexes and physical exercises for weight loss and general wellness of the body. Physical activity is a great help in losing weight. But, nevertheless, the basis for losing weight must be nutrition, changing the diet and diet in combination with physical exercises and psycho-corrective methods. It is a combination of the right diet, exercise and psychological correction methods is ideal. Also short-term periodic (once a week) fasting, setting correct shallow breathing and contrast showers in the morning are excellent for weight loss. In this part we will look at the rules of exercise.
I want to provide you with complete information about what kind of exercise you need to lose weight.
Physical activity is divided into 5 levels. Our body’s response to physical activity can be found by heart rate (the number of heartbeats per minute). In order to calculate these 5 points, the 5 levels of exercise for yourself, you must first calculate your individual maximum heart rate. The calculation is as follows:
220 minus your present age = your maximum heart rate
That is, if you are now 40 years old, then subtract 40 from 220 and you get 180 beats per minute. This is the maximum your body can handle.
1. Taking the maximum number of beats obtained in the example, and multiplying it by 0.5, we get the zone of health-improving physical activity. This is what our body usually gets when walking, doing not too active dance movements, warming up, or doing yoga. All of this refers to the wellness level of physical activity.
- The advantages of this level: the metabolic processes in the body are increased; the heart is trained; muscle mass is moderately increased; it is suitable for any age and level of fitness. But most importantly, it is absolutely safe.
- There are also disadvantages: fat is burned to a minimum; it does not contribute to the formation of a relief figure.
- Tip: this is the starting level of exercise, you should start with it, especially if you have a lot of weight. The duration of exercise – at least 15 minutes a day. Of course, any physical load should start with a warm-up. It is in this area and it goes from 7 to 15 minutes. And stretching exercises after the workout should also be done slowly so that the pulse calms down and moves into this zone.
2. If you multiply your maximum heart rate by 0.6 or 0.7, you get the moderate exercise zone. It is this load that perfectly burns calories, perfectly burns fat.
- Pros: with a well-built workout there are no contraindications. This area is favorable for many group activities. Another undeniable plus is the powerful rejuvenating effect.
- Cons: duration and monotony. If you want to burn fat, then the workout will be exactly long and monotonous. Each session should last at least 30-45 minutes, so that there was some really tangible effect on the care of the fat layer.
- Tips: use music (for example, you can also jog in the park in the player), strictly monitor your heart rate, so as not to accidentally “hit” the next zone of physical activity, where fat is absolutely not burned. To stay in moderation, you can do dance aerobics, go to the gym, and jog. You will feel that you breathe in more actively. For example, if necessary, you can say a few words to someone, but, let’s say, you can’t run and talk without a sound. So calculate your maximum heart rate for this level of exertion, note how you feel when you do your exercises and try to stay in this zone, as it is the most effective for burning fat.
3. The next type of exercise is aerobic, which occurs at your maximum heart rate multiplied by 0.7 to 0.8. It should be noted that the heart of a person who is overweight should be trained in the first two areas for 1 to 3 months, and then proceed to this level of physical activity. You can’t do without moderate loads at first, because a person with excess weight is not trained initially, his heart may not endure. Therefore, we will not talk about this and the other two types now.
2. TIBETAN GYMNASTICS FOR RECOVERY AND REJUVENATION
The complex of Tibetan gymnastics has high efficiency and compactness at the same time. The main feature of the complex, as a psychoenergetic exercise, is its effect, first of all, on the energetic body of the man.
The energetic body, as compared to the physical one, reacts much faster to the specific action, which is why the results of the classes become visible very quickly. Most people see noticeable positive changes already after 2-3 weeks of classes.
Outwardly the Tibetan gymnastics complex is similar to ordinary gymnastics, but there is nothing like it in traditional physical culture in terms of efficiency of its effect on the body. Any kind of modern physical culture similar in energy expenditures is not comparable to this complex in terms of efficiency of body recovery.
Modern physical culture trains the physical body, and thus strengthens human health. Tibetan gymnastics trains the energetic body and all exercises in it are created taking into account the peculiarities of such training, so they may seem a little strange. To be more precise, any kind of locomotor activity affects both physical and energetic body, but the modern physical culture does not take into consideration the processes occurring in the energetic body, it does not imply its existence at all.
In ancient Eastern culture they knew about the processes in the energetic body much more than in the modern world, and the strengthening effect of physical activity on the human body was always connected with the processes in the energetic body. Moreover they understood that physical activity, based on the dominant influence on the energetic body, produces a much greater effect on the recovery and strengthening of the organism. The processes in the physical body are closely connected with the processes in the energetic body, all diseases and dysfunctions of the physical body are connected with the dysfunctions in the energetic body, and vice versa, dysfunctions in the energetic body manifest themselves as different diseases in the physical body. Tibetan gymnastics aims at correcting dysfunctions of the energetic body, and as a result of this the physical body gets healthier.
The organization of the Tibetan gymnastics classes has its own characteristics and it is strongly recommended to follow them. It is possible to do the complex at any time of the day, but it is better to do it in the morning, on an empty stomach. Exercise strongly pumps up the body with energy, so at the initial stage, to perform them in the evening is not recommended, you can get overexcited nervous system.
After doing exercises is not recommended to perform hardening procedures, such as pouring cold water. All tempering procedures with cold water and snow should be done before exercises, although the usual warm shower after exercise is possible.
The complex should be started with 3 repetitions of each exercise, you should perform them in strict sequence as indicated and in no other way. Every week you should add 2 repetitions for each exercise and make the total number of repetitions for each exercise 21 times. If your body is weak and the weekly addition of 2 reps is problematic, it is allowed to increase reps as the body gets stronger, but the step of reps increase must be 2. A pattern emerges whereby you should always perform an odd number of repetitions of each exercise.
When performing exercises, the requirement of so-called “fluidity of movements” must be fulfilled, i.e. the performance of the complex must be soft, without jerks, the movements must flow smoothly from one to another. Not welcome in the head extraneous thoughts, every movement should try to perform it continuously aware of and concentrating on it. During the exercises it is desirable to concentrate on the lower abdomen (or rather the concentration point is located 5-6 cm below the navel deep in the abdomen).
For severely weakened people it is possible to start performing exercises from 1 rep, but if a person is not able to perform the complex on 1 rep, then it is recommended to perform the exercises mentally. In sports this is called ideomotor training, it also gives good results.
As the lamas teach, there is only one difference between an old person and a young person, between a healthy and a sick person: the difference in modes of functioning of energy vortices. By restoring them, the body becomes young and healthy.
EXERCISE 1
The exercise is a rotation of the body around its axis.
To do this, stand up straight and stretch your arms out to your sides at shoulder level so that they are parallel to the floor surface. If the size of the surrounding space does not allow you to extend your arms straight out to the sides, then:
- one can keep the arms parallel to the floor by bending them at the elbows
- It is possible to rotate with straight arms down; as you rotate, centrifugal forces will themselves move them slightly to the sides.
The rotation should be clockwise. For clarity, imagine that you are standing on a dial, in its center. Start the movement from left to right. For the average adult, you should start three to six times – until you feel slightly dizzy. After you have finished the first exercise, you may feel the urge to sit down or lie down. It is recommended that you definitely follow this natural desire of your body.
Do not rotate until you feel very dizzy, which can lead to nausea. This can lead to vomiting when you do subsequent exercises. In time you will realize when you can do the first exercise more times. To make it easier to perform this exercise, it is recommended to use a simple technique that is used in choreography. Before starting the movement, fix your gaze on any stationary point in front of your eyes. Then begin to turn, leaving your gaze on the point for as long as possible. After that, quickly turn your head, again “catching” your gaze on the point you selected at first. Using the fulcrum technique will allow you to increase the number of rotations.
EXERCISE 2
Starting position is lying down, press palms of outstretched arms to the floor. Fingers should be tightly closed. Then lift your head and press your chin to your sternum, and then raise your straight legs upright. The pelvis should not come off the floor. If possible, continue to raise your legs, but already “for yourself”. The movement is performed until the pelvis begins to come off the floor. Always make sure that your knees do not bend during the exercise.
After that, you should slowly lower your head to the floor, and then your feet. Relax the muscles of the body, then repeat the exercise again.
An important role during the exercise should be given to the coordination of movements with breathing. First you should exhale, clearing the lungs of air. Raise your head and legs, take a deep, smooth breath; when you lower it, take the same smooth and full exhalation. If you feel the urge to rest during the exercise, do so, but try to continue breathing in the same rhythm. Deeper breathing increases the effectiveness of the exercise.
If a person is very weak, he can start by doing the exercise with his legs bent at the knees.
EXERCISE 3
Starting position is to kneel with a pelvic width apart. Your hips should be in an upright position. With your hands slightly backward, place your palms on the back of your thigh muscles.
Taking the starting position, tilt your head forward and press your chin to your sternum. Then tilt your head back a little, arching the spine and sticking the chest forward. While doing this you can slightly rest your hands on your hips. Then return to the starting position, again pressing the chin to the chest. If necessary, after a short break, repeat the action over again.
EXERCISE 4
Sit on the floor, stretch out your straight legs so that your feet are shoulder-width apart. Then straighten your back and put your palms on the floor next to your buttocks, pressing your fingers forward tightly. Lower your head down with your chin pressed against your sternum.
Then tilt your head back as far as it is possible and rise with outstretched arms and bent legs so that your torso is parallel to the floor. Your shins and arms should also be parallel to each other and perpendicular to your torso. While in that position tense your body muscles for a few seconds, then relax and return to the starting position with your chin pressed against your chest. Repeat the exercise.
Breathing in this exercise is as important as in the previous ones. Exhale first. As you rise, take a deep, steady breath; when you tense your muscles, hold your breath; when you return to the starting position, exhale. Before repeating the exercise, rest a little while maintaining the same breathing rhythm.
Many elderly people are unable to perform the fourth exercise the first time. However, starting training with such movements as they are able to do, they already do it with high accuracy after a month or two. Therefore, it should be noted that the main effect of the movement is not so much the accuracy as the regularity of attempts to perform it.r
EXERCISE 5
To perform the fifth exercise, take the following starting position. Do the exercise in such a way that the head is tilted back as much as possible and the knees and pelvis do not touch the floor. The palms of your hands, pointed tightly closed fingers strictly forward, and the pads of your toes should rest on the floor. The distance between the feet and the palms should be a little wider than the width of the shoulders.
First tilt your head back as far as possible. Then bend the torso in the opposite direction so that you get a sharp angle pointing upward. Simultaneously press your chin to your sternum, and keep your torso, arms and legs straight. Keep your arms and torso in the same plane.
Return to the starting position and, after a short rest, repeat the movement. Even a week of training yields significant results, and the performance of the exercise does not cause much difficulty.
When working on the fifth exercise, remember a few important details. In the starting position, you should not bend your back by bending at the lower back, but by spreading your shoulders as much as possible and by flexing your chest as far as possible. Do not forget that your knees and pelvis should not touch the floor. Also try to fix each time the extreme position of the body with the greatest tension of all muscles in both the initial position and in the “angle” position.
The breathing rhythm of this exercise is slightly different from the previous ones. You should first make a full, smooth exhalation. “Folding” in the corner, breathe in deeply, and returning to the starting position, exhale again. Thus, a semblance of the so-called paradoxical breathing is obtained. Fixing the extreme position of the body, tense all the muscles and simultaneously hold your breath.