Khadu gymnastics - a complete, easy workout for the whole body

Features of gymnastics

What are the main advantages and distinctive features of Hadou gymnastics that distinguish it from a number of other complexes?

• Firstly, it suits absolutely everyone. Whatever your level of physical fitness, the Hadu complex completely eliminates stretching or other damage to muscles that are unaccustomed to the load.
• Secondly, Hadu will save your valuable time. Basic exercises take about half an hour to forty minutes; there is also a blitz complex for only 18 minutes. On the busiest day, you can easily find a “window” for simple and quite exciting exercises. By the way, due to the short duration of the classes, they do not have time to get bored - therefore, there is much less temptation to be lazy and then give up the exercises altogether.
• Thirdly, you don’t have to worry about special equipment or expensive fitness memberships. Khadu exercises use exclusively the resources of your own body. However, there are many detailed videos of performing exercises - after watching, you will definitely perform them absolutely correctly.

By the way, if you are interested in such rejuvenation techniques, we recommend reading the article: Tibetan hormonal gymnastics.

It’s not for nothing that Hadou’s gymnastics are called “unique.” We are accustomed to the fact that any training complex that fully develops all muscle groups involves working with weights - dumbbells, exercise machines, barbells, etc.

But the gymnastics in question is based on something completely different - in all four exercises of the basic complex, you only imitate the movements of athletes or animals, tensing the corresponding muscles. Maximum effort here gives the same effect as in sports training - those muscles that you didn’t know existed begin to work. However, since the workout takes place without the use of additional weights, the body receives exactly the load for which it is truly ready.

Basic exercises

So what exactly does Hadou gymnastics look like? Let's make a reservation right away - there are many of its varieties, for example, a special training complex for the face. However, the “base” recommended for daily performance includes only four exercises that comprehensively develop the main muscle groups - we will look at them in more detail.

"Barbell". At the first stage, you will imitate the sports stance of a weightlifter lifting significant weight. The initial stance looks appropriate - feet shoulder-width apart, shoulders turned and lowered. The back needs to be bent back, and the chest should be pushed forward as much as possible - professional athletes lift weights from this position, since the likelihood of a back injury is minimal here.

The body itself remains static - “Weightlifter” only strengthens the back muscles and also develops proper breathing. Tightening all your muscles, take a slow, deep breath in through your nose, then exhale with pursed lips. The tension of every muscle in the body should reach its maximum. The approach is repeated ten to twelve times.

"Barbell bench press". The starting stance is the same here. But there are more movements - imagining that you are holding a real barbell with your hands, you must do a slow, concentrated press ten times in a row. The posture changes - the chest “goes” back, the back arches like a wheel, the shoulders lean forward strongly.

"Belly breathing." In order to strengthen the abdominal muscles and upper abs, it is not necessary to exhaust yourself with exercise equipment - the third exercise of Hadu serves as a clear confirmation. Stand up straight, bend your knees slightly, lower your shoulders, tilt your head so that you can see your own stomach. Inhale slowly through your nose - your stomach should rise, as if swelling. Then you need to exhale just as slowly with your lips - until the very end, absolutely all the air should leave your lungs. The stomach is pulled towards the spine, its muscles tense as much as possible. It is recommended to perform at least fifteen approaches.

"Gorilla". The three listed exercises imitated sports activities - but the last one takes the behavior of an ordinary gorilla as a model. Having taken the starting position, bend your head, tighten your abdominal muscles, then begin to make swinging movements with your back, alternately transferring your weight from one leg to another. Side bends should be carried out as deeply as possible - you will feel how your lower rib touches the pelvic bone. You need to inhale when bending over, exhale when transferring the center of gravity to the other side. Rocking movements engage the obliques, rectus abdominis, back, hips, legs - in a word, the positive effect goes throughout the body. You need to repeat fifteen to twenty times.

It is very important to remember that each of the four exercises must lead to a feeling of muscle fatigue. It is then that the effect will be quick and noticeable - since the body will begin to burn calories, tighten up, and lose weight. Thoughtless light movements without any effort will be simply meaningless - the body will not receive any force load.

Gymnastics for weight loss Hadoo

Last time we introduced you to the health-improving gymnastics of Nishi, which was developed by a healer from Japan. Today we will talk about Hadoo gymnastics . The author of the rejuvenating technique, Zviad Arabuli, is from Tbilisi. Health-improving gymnastics developed by Zviad Arabuli combines exercises aimed at tensing and relaxing muscles with breathing exercises. According to Hadou's theory, nervous system and metabolism directly depend on the condition of the muscle-bone tissue. If you direct your efforts to restoring the health of the spine, the condition of the nervous system will improve and your metabolism will speed up . This will lead to improved well-being and will promote weight loss. After all, everyone knows that slowing down metabolism leads to gaining extra pounds .

The author of the method does not hide the fact that he used in his system the developments of Soviet scientists intended for the rehabilitation of people after injuries and astronauts who are forced to have limited movement. The basic principle of Hadu health-improving gymnastics is not to use exercise equipment or additional equipment. All you need for this rejuvenating gymnastics is the muscles of your body. This principle uses the most muscles and prevents injury. However, to get the desired result, you need to do at least 45-60 minutes per workout. Khadu gymnastics uses the so-called “sleeping” muscles, which are usually not loaded during regular training. For example, neck muscles, facial muscles.

Engaging these muscles has a real anti-aging effect. For whom is the Khadu set of exercises indicated? Gymnastics is equally useful for men and women , it rejuvenates the face and body, serves as a prevention of osteoporosis and osteochondrosis. You can do it at home or in the office in your free time just three times a week. Before starting classes, you should consult with your doctor. Next, we will present you with a set of exercises and photos that will help you easily master this gymnastics. Exercise one: Weightlifter's stance and chest breathing.

This exercise strengthens the back muscles and creates beautiful posture. Starting position – legs slightly wider than shoulders, feet parallel. We try to keep our bent knees above our feet, without forming the letter X. We distribute the body weight evenly over the entire foot, shoulders slightly lowered and turned, arms bent at the elbows. We take a deep, leisurely breath through our nose and bend our back, forming a saddle in the lumbar region. We turn our shoulders as much as possible. We hold our breath for a while. We exhale air through our mouth through tightly compressed lips, as if we were trying to blow out a candle. We lower our shoulders, relax our back, and let our hands hang on our shoulders. We tense the abdominal muscles, tuck the pelvis inward. constantly our head straight and perform movements slowly. With this exercise we warm up the spine, and this must be done carefully , trying not to harm yourself. We perform 8-10 times.

Second exercise. Fists to the ground.

Let's add arm movement to the first exercise. Keep your palms open upward and move your elbows back as you inhale, trying to keep your shoulder blades touching. As you exhale, we tense the muscles of our arms, as if pressing our fists into the ground, our shoulders hang on our neck, pulling back our shoulder blades. The palms are half bent; they do not form a fist. The head is still straight, the movements are slow, repeat 8-10 times. Exercise three. Chest press .

The initial stance of a weightlifter. While inhaling, we perform an imaginary chest press with a wide grip, while simultaneously bending the spine, as in the first exercise. We try to expand our chest as much as possible. As you exhale, we throw our arms forward, arching our back like a wheel. Keep your arms tense, imagine that they are trying to snatch the barbell out of your hands. Breathing here and everywhere that is not specified, as in the first exercise - inhale through the nose, exhale through the mouth through tightly compressed lips. Head straight, perform slowly 8-10 times.

Exercise four. Ring.

Let's imagine that we have a rubber ring at face level. As we inhale, we stretch this ring, unfold our chest and bend in the lower back. As we exhale, the ring stretches our arms forward, as if tearing them out along with the shoulder blades. We arch our back and turn our palms outward. We feel the muscles between the shoulder blades tense. We inhale and exhale powerfully but smoothly. Don't lower your head, do it 8-10 times. Exercise five. Bodybuilder .

The exercise is aimed at strengthening the muscles of the thoracic region and shoulder girdle. Performed only after the first four exercises, preferably in front of a mirror. Imagine you are a bodybuilder on stage. Raise your hands up and take a deep breath, group yourself as in the photo. As you exhale, bend forward. The exhalation should be a long FU-U-U. We keep our arms tense, stretching the muscles between the shoulder blades. Head straight, movements smooth, 1-12 times. Exercise six. Rack.

We remain in our original stance, squat while inhaling, lean forward and throw our arms up, forming an angle between them of approximately 90°. We bend at the lower back, keeping our back straight. We imagine that we have two ropes in our hands and as we exhale we pull them towards us. At the same time, we strain the muscles of the abdominal press, arms and shoulder girdle. We inhale and exhale powerfully, but smoothly. Repeat 8-10 times. Exercise 7. Monkey gait.

Previous exercises stretched the muscles of our body back and forth. Now we will stretch them from left to right. Without lifting your heels from the floor ( the photo shows the wrong option ), we slowly roll from one leg to the other, lowering our shoulder to the straight leg. At the same time, we try to touch the edge of the pelvis. The abdominal muscles are tense. Inhale through the nose, exhale continuously through the mouth. One exhalation requires several swings. Don't slouch, keep your head straight, 15-20 times. Exercise 8. Pelvic rotation. We finish warming up the pelvic muscles with smooth rotations of the pelvis on slightly bent knees. Keep your abdominal muscles tense. The movements are smooth, slow, first in one direction, then in the other. You can remember the dance moves. Look in the mirror to check. Exercise 9. Abdominal breathing.

The exercise is aimed at normalizing the functioning of internal organs , getting rid of constipation, etc. Starting position - legs slightly bent at the knees, arms hanging freely, back slightly slouched, breathing from the stomach without using the chest - it should be motionless. We take a deep breath, swelling our belly. When you look like a person who swallowed a ball, you can slowly exhale through pursed lips. The abdominal muscles are tense. Repeat 15-20 times. Exercise 10. Abdominal retraction .

The exercise helps to expand the ribs and increase the volume of the lungs. Starting position, legs slightly wider than shoulders, arms much bent at the elbows. As you inhale, we draw in your stomach, sticking your chest forward and moving your shoulders back. We bend our back, straining our back muscles along the spine, as if locking our lower back. We remain in this position for two seconds and, as we exhale, return to the starting position. Repeat slowly 10-12 times. We speed up the pace, while inhaling, drawing in the stomach in the solar plexus area. You need to do it quickly, as if you were hit in this place, without inhaling at all. Repeat 20-25 times. Don't inhale too deeply to avoid dizziness. After two months of training, you won’t have to worry about such troubles. Exercise 11. Head turns.

Starting position – stand straight. Slightly protrude the jaw forward, without clenching the teeth, tensing the muscles of the front surface of the neck. Slowly turn your head all the way to the left and all the way to the right. We breathe freely, don’t rush, don’t make sharp turns. The exercise tightens the anterior muscles of the neck , which most often reveal the age of women. Cosmetics in this case do not help, because the cause is muscle atrophy, and this simple exercise will help a woman look younger. Exercise 12. Boxer.

As we inhale, we tilt our heads back and stretch our jaws up, arch our backs and move our arms back, as if exposing our chest to the sun. At the same time, the trachea stretches, and a slight cough may occur. As we exhale, we slouch, cover our head with our hands and press our chin to our chest - this is how a boxer protects himself from a blow. We do it slowly, without haste. This exercise stretches the thoracic and cervical spine, so proceed carefully. We always strain our arms and neck. Repeat 10-12 times. Exercise 13. Chinese dummy. Exercise helps normalize blood pressure . Starting position, stand straight, arms out to the sides, elbows behind your back if possible. Inhale and gently throw back your head, bending slightly and raising your shoulders. The neck muscles are constantly tense. We try to touch the shoulder blades with the back of our head. We return to the starting position. Repeat 20-25 times. We do it smoothly, slowly. In this exercise, the back of the head should experience maximum blood flow, this gives the feeling that it is burning, going numb. As we age, the lumen of the vertebral arteries narrows, which is one of the reasons for high blood pressure. The “Chinese dummy” serves as a preventive measure against this phenomenon. Exercise 14. Twisting.

The exercise stretches the thoracic spine; perform it slowly and carefully. We try not to lift our chin from our chest while performing this exercise. Inhale and expand your chest as much as possible, as in the picture. The chin is pressed as high as possible to the chest. We exhale and twist, the back is a wheel, the head is around the chin, the arms are elbows out, the shoulders are released down, the pelvis is pushed forward. We formed near the peritoneum. Repeat 8-10 times.

Exercise 15. Dinosaur.

Starting stance, feet wider than shoulders. Inhale and lean forward with your head raised up. We form a saddle in the lumbar region and let the belly drop freely between the legs. We stretch the back of our head up, tensing the muscles along the back. We exhale and go into the twisting exercise - we straighten and fold (read above). Perform it slowly 5-8 times. This completes the exercises for the spine. Next will be rejuvenating gymnastics for the face and eyes

And also Hadu gymnastics for joints

How is such gymnastics useful?

What exactly are the benefits of simple short gymnastics for Had?

• First of all, regular exercise quickly improves your overall well-being. Blood flow accelerates and metabolism normalizes. Having become accustomed to the fact that half of the muscles in our body are constantly inactive, we do not notice the lethargy and fatigue accumulating in them - and we understand the difference only by comparing the sensations.
• Khada gymnastics cannot be considered a miraculous way to combat excess weight. However, the combination of exercises with a diet and a proper daily routine brings excellent results - but only a little time is spent.
• Muscles develop while remaining the same in volume. This will especially please women who are often simply afraid to take up dumbbells - excess muscle does not go well with a feminine appearance.
• A vigorous, well-developed body is a source of good health and positive mood. In addition, along with muscle development, general immunity is strengthened and skin condition improves.

Doctor's review

Hadoo's system is unscientific. However, there is some truth in it. Constant training really affects both the nervous system and metabolic processes.

The effects of exercise on the middle of the triangle (metabolism) from a medical point of view:

• Increased blood circulation.
• Strengthening the heart and blood vessels.
• Increasing tolerance to physical activity.
• Eliminate stress and normalize hormonal balance.
• Elimination of excess sugar in the blood and normalization of carbohydrate metabolism.
• Improving microcirculation, outflow of lymph and venous blood.
• Increasing the vital capacity of the lungs.
• Removing excess fluid and eliminating swelling.
• Strengthening intestinal motility and eliminating constipation.
• Normalization of the activity of thermoregulation systems.
• Losing weight and reducing the risk of diseases of the heart, blood vessels, joints, gall bladder and other organs.

The effect of physical exercise on the apex of the triangle (nervous system) is also not in doubt. Physical exercise:

• Strengthen character.
• Form, strengthen or restore neuromuscular connections.
• Increases coordination, attention, mental concentration.
• They form correct posture, which improves blood supply to the brain.

However, there are a number of flaws in Hadou's system. The logic is lame in places. For example, Eviad Arabouli argues that metabolism cannot be cured for the reason that if the motor system is not developed, then a good metabolism is not needed. But in reality, diseases of the lungs, digestive system, endocrine organs or heart often develop even in people with well-developed muscles, wide bones and completely healthy joints.

One of the main postulates of Eviad Arabouli: today young people suffer from old age diseases due to low physical activity. This was caused by the widespread replacement of manual labor with machines. As a result, people began to age faster. But statistics do not agree with Eviad Arabouli. The average life expectancy, both on the planet as a whole and in individual countries, is only increasing from year to year.

Reviews

What do those who have tried them say about Hadu exercises? For the most part, the reviews are positive.

I have health problems, in particular with my back, so I can’t work out in the gym, but I want to keep myself in shape. Hud's description of the gymnastics seemed attractive, but not very convincing - he did not believe in a good effect without real weights. However, after the first day of exercise I realized my mistake - if you do it correctly, as recommended, then the fatigue in the muscles is very strong. Now I train every other day - my body has become much stronger, the excess fat has disappeared. By the way, my back pain has become noticeably less.

Sergey

After the second birth, I urgently needed to get my body in order - I gained ten extra pounds. But the issue with diets could still be solved somehow, but fitness was not worth dreaming about - with two children in your arms? Joint gymnastics really saved me - just about an hour of exercise three times a week, and the results are obvious. The muscles tightened, six kilos were already lost, the skin began to look much more attractive, younger.

Marina

I started training using the Hadou method with a basic complex, and over time I tried advanced exercises for different muscle groups. As a result, I created a unique individual program aimed at strengthening the abdomen, back, legs, and face. I don’t do it every day, because breaks are required—three or four times a week is enough. Of course, the fact that gymnastics rejuvenates and revives is an exaggeration; without an integrated approach and proper nutrition, there will be no stunning results. But combining exercise with taking care of your health in general, you really feel more energetic, five years younger.

Anna

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