What is relaxation?This concept has several explanations.Chemists define relaxation as the offensive balance, philosophers talk about a complete halt of time, most directories reveals the meaning of the word as "a reduction in muscle tone," or complete relaxation.
In fact, all these concepts may well be combined into one, because relaxation - relaxation, in which time seems to have stopped, but this is impossible without the internal and external balance.It is important the place and time of relaxation.The formula is simple: privacy, a comfortable environment, clean air.Solitude is especially important for beginners, because they need to learn to focus on their feelings while listening to your own body.Discomfort (such as a cold) will not allow the tune right.But clean air does not require explanation.
Let's start with the most affordable and the most simple.Lie on the mat (or a sufficiently large bed), spreads his legs and hands, throws up his head, closing his eyes.On the inhale mentally we pronounce: "I", as you exhale - "relax" a new breath "and" exhale - "calm down."
relaxation time - 10 minutes.Inhale through your nose all the energy and power of fresh air and exhale through the mouth of accumulated tension.The body relaxes and heavier.Listen to the feelings ...
complete muscle relaxation occurs only when the voltage alternating with relaxation.
1. Start with the muscles of the face (as well as to combat wrinkles).Hard zazhmurivaem eyes - so wrinkled his nose.Hold the tension for 5 seconds and relax sharply.After 20 seconds break again straining muscles.Total - five repetitions.
now firmly up to the maximum voltage, the lips are closed.Relaxes the muscles.Exercise of the previous scheme: 5 seconds voltage 20 seconds for recreation (relaxation).Five repetitions.
Such training will not create on your face extra wrinkles.On the contrary, you will strengthen the facial muscles, making him younger.Do not forget the important detail: the really relaxed facial muscles, teeth closed.The relaxation time - 5 minutes.
2. Muscle hands.Compressed in the fist hand, the maximum straining shoulders and forearms.Hold for 20 seconds and slowly relax to the feeling of weightlessness.After a moment of relaxation straining back muscles.Total - 5 of repetitions.The total relaxation time - about 7 minutes.
3. Neck, shoulders.This area is particularly fond of stress.Raise your shoulders up, and the maximum straining muscles of the neck and back muscles.Hold the state of tension for 20 seconds and relax for a couple of minutes.Feel the pleasure of the body freed.Repeat this exercise 4 more times.Total relaxation time - 10-12 minutes.
4. Thorax.Exhaled air and hold your breath.At this time, the maximum straining muscles of the chest.Relaxes them on inspiration.Relax, enjoying the relaxation of muscles.Continuing, but now the opposite: to stretch the muscles after a breath and relax them already on the exhale.The relaxation time - 8-9 minutes.
5. Belly.Linger on the breath of breath, straining the press.Slowly exhale and relax.Feel each breath out such tension and fatigue.Do not forget about breathing: breathe in through your nose, exhale, respectively, through the mouth.The relaxation time - 5-6 minutes.
6. buttocks and legs.Compress buttocks.Max.Feel like they kameneyut.Relaxing.Repeat 5 times.Now, straining muscles of the legs from the hips to the heels.We fix the position for a few seconds and relax.Repeat 5 times.
described simply exercise the power of any.Perhaps, at first, not all will go smoothly.The muscles are not accustomed to such a state of equilibrium and can "resist" a while.But daily exercise will necessarily result.
Complete the very first set of exercises with pronunciation of inspiratory "I" on the exhale, "relaxed", a new breath "and", as you exhale - "calm down" and totally relax.Lie so at least a few minutes, enjoying the pleasant warmth spreads through the body and ease.Feel like you are born in tranquility, it fills you ...
Remember: muscle relaxation is effective in dealing with stress.Over time, you will be able to relax in any situation and at any time.
