Breathing exercises by Strelnikova for weight loss

Specific exercises help in the treatment of bronchial asthma, chronic bronchitis and sinusitis, and many other diseases . The patients themselves responded to this treatment - their weight began to decrease against the backdrop of normalization of appetite and the functioning of the entire gastrointestinal tract. Breathing exercises according to Strelnikova for weight loss can only act as an additional method; diet and sports must be present in any case.

Strelnikova argued that the most important thing in her breathing exercises is to learn how to inhale and exhale correctly. The first should be short and sharp through the nose, the second should be long and drawn-out through the mouth. With a sharp and short inhalation, oxygen from the air penetrates to the very “bottom” of the lungs and begins to quickly move through the bloodstream throughout the body. This provides:

• acceleration of blood circulation;
• supply of a full amount of oxygen to all tissues and organs;
• increasing the speed of all life processes at the cellular level.

Correct inhalation during breathing exercises
Strelnikova’s gymnastics for weight loss does not speed up metabolism, does not burn fat, but provides the body with proper functioning.

When performing exercises, it is important not to grimace, not to raise/lower your shoulders, not to throw your head back, not to use facial muscles . Breathing should be natural, only then will there be a positive result from the “training”. Strelnikova recommends first working on the breathing itself in front of a mirror and making sure that everything is being done correctly, and only after that moving on to any exercises.

Rules:

• In breathing exercises, the most important thing is to take the correct breath: noisy, sharp, with a sound like a clap.
• Exhalation is natural, it begins immediately after inhalation, holding your breath is unacceptable. But you can’t forcefully push air out of your lungs.
• All exercises are performed while inhaling, and the overall breathing rhythm should resemble a clear marching step.

We must remember that weight loss according to Strelnikova consists of a basic complex and additional exercises specifically aimed at solving the problem of excess weight. It is necessary to perform 4 approaches to each, between them you need a rest of 3 - 5 seconds, breaths with each approach - exactly 8 (no more, no less). Every day you can increase the number of repetitions of the exercises performed and develop your respiratory system.

In the first 3 - 5 days you need to perform only the basic Strelnikova gymnastics complex:

• "Palms" . Stand up straight, head slightly raised, arms bent at the elbows, palms together in a straightened position. As you inhale, force is applied, the palms press against each other - you will feel tension in the muscles of the shoulders and chest. As you exhale, relaxation follows, but the original position is maintained.
• "Epaulettes" . In a standing position, you need to bend your arms at the elbow joints, clench your fists and rest them on your stomach. As you inhale, your arms drop sharply down - you need to reach them towards the floor, but at the same time you cannot lower your shoulders, they must be as tense as possible. As you exhale, the upper limbs return to their original position.
• "Pump" . Stand up straight, spread your feet wider than shoulder-width apart. A bow is performed, after the body reaches half the “path”, an inhalation is made - the bow continues, then you need to rise a little (the back does not straighten) and the inhalation is repeated while lowering. The upper body does not assume a straight position.

Exercise “Pump”
You can add to it the exercise for losing belly fat “Cat”:

• stand up straight, place your feet slightly narrower than your shoulders;
• you inhale and at the same time lightly squat and move your arms, simulating grasping objects, with the body turning to the side;
• exhale - return to the starting position;
• repeat with a turn in the other direction.

Exercise “Cat”
Squats (half squats) should be light, a little springy, the exercise is performed at a fairly fast pace.

For weight loss, 2 more exercises from the breathing exercises complex will be useful:

• "Hugging" . In a standing position, raise your arms to chin level, not fully bend your elbows and spread them to the sides. While inhaling, a movement is made with the upper limbs - they “hug” the shoulders, positioned one above the other. As you exhale, return to the starting position. The exercise is performed energetically and quickly, breathing is noisy and as deep as possible.
• "Big Pendulum" . Stand up straight, press your hands with your fists to your stomach. As you inhale, bend over (not completely), while exhaling, lift your body and move your arms, as in “Hugging.” You need to alternate breaths/exercises, you cannot bend too low or allow your back to arch.

A complex of breathing exercises should be performed daily for 10 - 20 minutes.

Without diets and additional exercises, weight loss will occur by 2-3 kg per month and it is not a fact that this will happen at all.

Read more in our article about Strelnikova’s gymnastics for weight loss.

Is it really possible to lose weight with Strelnikova?

Breathing exercises were developed by a vocal teacher, and then they were actively used in the treatment of diseases of the respiratory system. Official medicine confirms that specific exercises help in the treatment of bronchial asthma, chronic bronchitis and sinusitis, and many other diseases.

The patients themselves responded to this treatment - their weight began to decrease against the backdrop of normalization of appetite and the functioning of the entire gastrointestinal tract.

Breathing exercises according to Strelnikova for weight loss can only act as an additional method; diet and sports in any case should be present in the life of a person who is struggling with obesity. There are recorded and described cases where the technique in question led to a decrease in body weight and volume without any adjustments to diet and lifestyle. But this is a rarity, which occurs only after many years of training.

A striking example of the fact that it is possible to lose weight with Strelnikova is the developer of the program herself - at the age of “deeply” 70 years old, she was distinguished by her slim, toned figure and at the same time did not adhere to any food restrictions.

We recommend reading the article about Tibetan gymnastics for weight loss. From it you will learn about the rules of exercise, contraindications and results. And here is more information about Bubnovsky’s exercises for weight loss.

The essence of gymnastics

The technique was created in the 1930s by opera singer Alexandra Strelnikova. Gymnastics was exceptional in its own way; in addition to restoring the voice, it helped get rid of various diseases: obesity, pneumonia, bronchitis. The technique received medical recognition only in the 70s of the last century, as it was very different from the techniques already developed at that time.

The Strelnikova method will help you:

• Restore or adjust the functioning of the nervous system;
• Improve metabolism;
• Normalize blood circulation;
• Correct deformities of the chest or spine;
• Increase immunity;
• Improve mood;
• Get rid of fat accumulation on the stomach.

The essence of breathing exercises

Strelnikova argued that the most important thing in her breathing exercises is to learn how to inhale and exhale correctly. The first should be short and sharp through the nose, the second should be long and drawn-out through the mouth. And if you figure out what happens in the body with this method of breathing, then it immediately becomes clear what the essence of the weight loss method in question is.

With a sharp and short inhalation, oxygen from the air penetrates to the very “bottom” of the lungs and begins to quickly move through the bloodstream throughout the body. This provides:

• acceleration of blood circulation;
• supply of a full amount of oxygen to all tissues and organs;
• increasing the speed of all life processes at the cellular level.

Strelnikova’s gymnastics for weight loss does not speed up metabolism or burn fat, but it ensures the body works properly - this, as you know, is half the success in losing weight.

When performing exercises, it is important not to grimace, not to raise/lower your shoulders, not to throw your head back, not to use facial muscles. The developer emphasizes that even according to her method, breathing should be natural and only then will there be a positive result from the “training”.

The hardest thing is to learn not to think about your own breathing, not to imagine where and how oxygen will flow - only the natural conditions for the functioning of the respiratory system!

Therefore, Strelnikova herself recommends first working on the breathing itself in front of a mirror and making sure that everything is being done correctly, and only after that moving on to any exercises.

Rules for performing gymnastics

Like any other sport, gymnastics created by Strelnikova requires strict adherence to a number of rules, without which one cannot even hope for an effect.

1. Inhalations should be made only into the nose - this should be done very actively and sharply. And exhale - exclusively through the mouth, at an arbitrary pace, without making much effort.
2. Each exercise should be performed counting. This way you will be able to maintain the required rhythm and correctly perform the proposed elements.
3. As you inhale, the body should experience maximum stress.
4. The repetitions of each exercise should be divided by 4 (for example, 8 or 12).
5. You should start the breathing exercises created by Strelnikova while being in a good mood, if you are currently in high spirits. If discomfort occurs, it is best to reschedule the session for another time.

Rules

Before you start performing gymnastics, you need to familiarize yourself with the theory - the author has developed clear rules for its implementation:

• In breathing exercises, the most important thing is to take the correct breath: noisy, sharp, with a sound like a clap. You just need to imagine that you are “sniffing” your nose or sharply inhaling some kind of aroma from the air.
• Exhalation is natural, it begins immediately after inhalation, holding your breath is not permissible. But you can’t forcefully push air out of your lungs - the naturalness of the process will be the key to success in achieving positive results.
• All exercises are performed while inhaling, and the overall breathing rhythm according to Strelnikova’s system should resemble a clear marching step.

Exercise “Big Pendulum”
You also need to remember that weight loss according to Strelnikova consists of a basic complex and additional exercises specifically aimed at solving the problem of excess weight. It is necessary to perform 4 approaches to each, between them you need a rest of 3 - 5 seconds, breaths with each approach - exactly 8 (no more, no less). Every day you can increase the number of repetitions of the exercises performed and develop your respiratory system by increasing the number of breaths.

Expert opinion

Yulia Mikhailova

Nutrition expert

In any case, there should be 8 inhalations and 4 exhalations. You can increase them by the same amount.

Strelnikova’s gymnastics for weight loss and fitness

So, Strelnikova’s usual gymnastics complex, which can easily be found in the book of the same name, is not very effective for weight loss. How can you integrate it into your cyclic training plan? First of all, learn to inhale deeply and sharply, and at the same time draw it in so that your chest does not expand too much. Train before you start walking or jogging, first hold your chest with your hands (palms). The exhalation technique in Strelnikova’s gymnastics is absolutely not important; you should not try to push as much air out of the lungs as possible.

As soon as you can take proper deep breaths without any effort, proceed to practicing exercises together with breathing. First of all, take a cycle of 10 breaths and start walking, trying to maintain the rhythm of your breathing. To lose weight, it is enough to perform cyclic exercises for 20 minutes. This type of training will be most effective in the morning, and in the evening before going to bed, simply do another 100 breathing cycles. Strelnikova’s gymnastics are best performed on an empty stomach, in a well-ventilated area or outdoors. Be sure to monitor the state of your body; sometimes hyperventilation of the lungs can cause dizziness, so try not to force things and get used to the new type of breathing gradually.

Exercises for losing belly fat

In the first 3 - 5 days, you need to perform only the basic complex of Strelnikova’s gymnastics - you need to hone your actions almost to the point of automatism. The “base” includes three exercises:

• "Palms." Stand up straight, head slightly raised, arms bent at the elbows, palms together in a straightened position. As you inhale, force is applied, the palms press against each other - you will feel tension in the muscles of the shoulders and chest. As you exhale, relaxation follows, but the original position is maintained.
• "Epaulettes." In a standing position, you need to bend your arms at the elbow joints, clench your fists and rest them on your stomach. As you inhale, your arms drop sharply down - you need to reach them towards the floor, but at the same time you cannot lower your shoulders, they must be as tense as possible. As you exhale, the upper limbs return to their original position.
• "Pump". Stand up straight, spread your feet wider than shoulder-width apart. A bow is performed, after the body reaches half the “path”, an inhalation is taken - the bow continues, then you need to rise a little (the back does not straighten) and the inhalation is repeated while lowering. It turns out that when performing the exercise, the upper body does not take a straight position.

Exercise Palms
Strelnikova recommends practicing in front of a mirror - it will immediately become clear whether the conditions for maintaining the correct body position are met, on which the effectiveness of gymnastics depends. As soon as the basic complex is performed correctly, you can add to it the exercise for losing belly fat “Cat”:

• stand up straight, place your feet slightly narrower than your shoulders;
• you inhale and at the same time lightly squat and move your arms, simulating grasping objects, with the body turning to the side;
• exhale - return to the starting position;
• repeat with a turn in the other direction.

Squats (half squats) should be light, slightly springy, and the exercise is performed at a fairly fast pace. During execution, the oblique abdominal muscles and abs are worked out.

For weight loss, 2 more exercises from Strelnikova’s breathing exercises complex will be useful:

• "Hugging." In a standing position, raise your arms to chin level, not fully bend your elbows and spread them to the sides. As you inhale, a movement is made with the upper limbs - they “hug” the shoulders, they are not held in a lock, but are positioned one above the other. As you exhale, return to the starting position. The exercise is performed energetically and quickly, breathing is noisy and as deep as possible.
• "Big Pendulum" Stand up straight, press your hands with your fists to your stomach. As you inhale, bend over (not completely), while exhaling, lift your body and move your arms, as in “Hugging.” You need to alternate breaths/exercises, you cannot bend too low or allow your back to arch.

A complex of breathing exercises should be performed daily, for which you will have to spend 10 - 20 minutes.

Watch the video about Strelnikova doing breathing exercises:

Essence and basic principles

Breathing exercises are a way to stimulate the functioning of organs and the entire body as a whole. By performing exercises with the required amplitude, the body replenishes the lack of oxygen, which has a positive effect on the respiratory and circulatory systems. Gymnastics are also used to lose weight in the abdomen and legs.

Individual workouts aimed at a specific outcome are combined into programs. Each of them talks about different approaches, but basically they represent a treatment program. Most often, the techniques are used in combination with therapeutic and preventive exercises and increase the ability to lose excess weight. Breathing exercises are also practiced in yoga classes.

Basic techniques of breathing exercises:

• Strelnikova;
• bodyflex;
• oxysize;
• qigong;
• jianfei

A separate type includes gymnastics for quickly losing belly fat. It is more intended for overweight people, as noticeable results are achieved in a short time.

Breathing exercises for losing belly fat

This technique does not stand next to the others, because the exercises are not aimed at the whole body, but only at the abs and waist. But if you do them correctly and in accordance with all recommendations, the whole body will have a positive effect. This is due to a large supply of oxygen and activation of basic life processes.

By doing these exercises every day, you can quickly get good abs, a toned stomach and a beautiful waist. It is easier to achieve a greater effect by combining exercises on proper breathing for individual parts of the body and the whole organism.

Bodyflex

Breathing exercises (bodyflex for weight loss) exist thanks to a 53-year-old woman, mother of three children. It combines proper breathing and performing poses. The main rule is that the exercises should be performed slowly.

Peculiarities:

When performing exercises, you need to breathe through your diaphragm. The complex includes exercises that require you to make certain sounds. The duration of one exercise is 22 seconds. At first, you can count this time to yourself, but as you perform gymnastics more and more often, it will come down to automatism.

Laughing exercises:

1. empty the lungs of air;
2. inhale quickly;
3. hold your breath for 5 seconds;
4. exhale sharply. In this case, you need to tense your abdominal muscles and exhale with the sound “p-a-a-x-x-x”;
5. hold your breath for as long as possible;
6. relax your muscles and inhale, making the sound “s-sh-sh-sh-sh-sh”

Basic set of breathing exercises Bodyflex

The results will be visible after the first training sessions. Significantly more oxygen will enter the body, and energy reserves will increase. A pleasant bonus will be getting a good mood. By regularly performing breathing exercises, you can subsequently combine them with physical exercises.

If this technique is not suitable for some reason, you can pay attention to the oxysize technique. It differs from the technique described above in that it is more loyal and there is no place for harshness.

Oxysize

This breathing exercise was developed by a woman living in America, Jill Johnson. Its main advantage is that it has no contraindications and can be performed even after meals. But it is only suitable for people trying to get rid of fat masses. If you want to remove muscle mass, you should pay attention to other methods.

Peculiarities:

• The oxysize technique is based on a combination of breathing from the diaphragm with a load on certain muscles of the body. The cyclical nature of inhalations and exhalations - one through three - is its main feature.

• The technique does not require holding your breath or performing strength exercises. Air should be extracted from the lungs evenly. Thanks to these conditions, the body receives less stress.
• The oxysize technique is aimed more at burning fat, that is, it can be used to get rid of cellulite, extra centimeters in the waist and hips and other problem areas. If you want to achieve greater results, you should pay attention to the technique from Strelnikova.

Breathing exercises by Strelnikova

The presented technique is named after the author - Alexandra Strelnikova. It was developed for medicinal purposes, but after some time it underwent slight changes, and it began to be used not only as therapeutic and prophylactic loads, but also as an effective way to burn fat deposits.

Important tips on the way to achieving your goal

You can get the most out of exercises by practicing breathing for the benefit of a person, thanks to some tips, some of which were obtained from reviews of people for whom breathing exercises became a salvation in the fight against excess weight. You can achieve the desired weight loss if:

1. Choose the right place to study. It is better to exercise outside, but with the onset of cold weather you can move indoors. The main thing is that it is well ventilated.
2. Conduct classes 2 times a day: in the morning on an empty stomach and 2 hours before going to bed.
3. Combining breathing exercises with sports activities is most effective.
4. Do gymnastics for a long time with a constant increase in the number of breaths, approaches and exercises.

The eternal struggle for the perfect body

Girls and women of different ages try to monitor their own figure and, accordingly, their excess weight. The main goal is clear to every representative of the fair sex. They want to interest men and surpass other women in their beauty. Many diets and grueling workouts have the desired effect. But all this is too painful for the body. The “dark kingdom” of fruitless attempts to get rid of extra pounds can disappear. All you need is to use Strelnikova’s gymnastics for weight loss.

You can get rid of the belly and unsightly folds on it using special exercises that were created to restore the functioning of the respiratory system. Even the first reviews of those who tried this method of voice restoration on themselves surprised every person who was desperately struggling with extra pounds. People were treating bronchitis or sinusitis, doing one session after another, and then were surprised to notice that along with the problem, their excess weight “evaporated.” There are a large number of similar examples known. What is the reason for this action?

Strelnikova’s breathing exercises affect the metabolic rate.

By inhaling forcefully, we saturate our lungs with a large volume of oxygen, and this vital gas has the property of breaking down fat cells. This is how the process of losing weight happens.