Khadu gymnastics - a set of exercises for losing weight and improving the health of the whole body

Jianfei, taijiquan, wushu, qigong, fukutsuji, imabari, tabata, Thai - there are many gymnastics based on oriental health practices. Each of them has long been adapted to exercise for the purpose of losing weight, despite the fact that they were not initially aimed at combating excess weight. The health of soul and body is their main purpose. And the formation of a slim figure is already a by-product of working on yourself.

The above series can be supplemented with the methods of Zviad Arabuli - a coach, instructor and a man of amazing destiny. His Hadu gymnastics is a kind of mosaic from the ancient teachings of Shaolin monks, modern exercise therapy for the treatment of the musculoskeletal system and the unique experience of the author himself.

What is Hadoo

Khadu is a gymnastics designed to prolong life, rejuvenate the body and strengthen the musculoskeletal system. Patented in 1997. It got its name from the toponym - this is the name of the mountain settlement where the author was born and where his entire family lived from ancient times. Today there is a federation of Hadu trainers. It lists more than 100 certified specialists. The center is located in Kyiv, where the founder of the system himself works.

This is a set of exercises borrowed from ancient oriental health practices and supplemented by Zviad’s own developments. The complex is designed to pump absolutely all muscle groups. Moreover, the main emphasis is on those that are not used in everyday life and therefore quickly atrophy. At the same time, it teaches you to control the respiratory system.

The author's method of Zviad Arabuli is aimed primarily at the overall health of the body. Therefore, many people ask how effective Hadu gymnastics is for weight loss. Indeed, the fight against extra pounds was not a priority goal when creating the system. However, the exercises pump each muscle group in such detail and deeply that when performed regularly, the figure becomes athletically slender, without a hint of fat deposits or cellulite. So it can effectively solve this problem as well.

Biography of the founder

Zviad Arabuli was born in 1967 in Tbilisi. Mother is Ukrainian. Pregnancy and childbirth were difficult, with complications. As a result, the boy was weak from birth and had a whole bunch of chronic diseases. As a teenager, I read the biography of Dikul, who, with the help of special exercises, got out of a wheelchair after a spinal injury. He became inspired and began to look for a health system that would allow him to get rid of diseases.

I practiced judo, karate, weightlifting, and mastered a huge number of proprietary gymnastics, but the results were still not satisfactory. By that time, he was declared unfit for military service, as he suffered from a bunch of chronic diseases: bronchitis, cholecystitis, pancreatitis. This spurred him on even more, and he continued his search for the ideal training system.

It was only in 1989 that he discovered yoga, or more precisely, hatha yoga, a special technique for building strength and training endurance through movements performed at a slow pace.

Zviad Arabuli

Hatha yoga quickly yielded results: Zviad Arabuli noted a noticeable improvement in well-being, a surge of strength, and chronic diseases did not worsen. Then he began to adapt the exercises to suit modern people, taking into account a sedentary lifestyle, muscle inactivity and obesity as the scourge of the 20th century. At the same time, he carefully studied and took into account scientific research in the field of physiology. Before patenting his original set of exercises, he tirelessly tested it on himself, consulted with trainers and doctors. The technique was tested and approved by Dikul himself.

Who benefits from Hadou gymnastics: benefits

This type of fitness, which appeared relatively recently, can have a wide variety of positive effects on the body. As we have already mentioned, it is suitable for absolutely everyone, strong men and fragile women, teenagers and pensioners. The healing effect can be observed throughout the body, but first of all, all exercises are aimed at getting rid of problems with the joints and spine - the main “core” of our body.

The universal Hadu gymnastics for every day is good because it is very simple to learn and perform. To master the exercises you do not need any prior physical fitness. In addition, the classes do not require any additional inventory or equipment, and you can practice them absolutely anywhere.

Where did gymnastics come from?

Before getting acquainted with the basic principles of this gymnastics, it would not hurt to learn a little more about its author. This style of fitness was invented by Zviad Arabuli, who grew up in an international Georgian-Ukrainian family in the center of Tbilisi. Since childhood, he was a sickly and weak boy, therefore he could not “reach” the level of his peers. This led to him spending most of his time reading books. Minimal activity led to even greater relaxation of the muscles, loss of their tone and efficiency, endurance, and strength.

As a teenager, Zviad came across a biography of the famous circus performer, strongman Valentin Dikul. In his early years, he suffered a spinal injury, after which the doctors issued a disappointing verdict - he would be confined to a wheelchair for the rest of his life. However, the guy found strength in himself and began to do physical exercise for several hours every day, which inspired all the wheelchair users of his time.

Dikul’s story so impressed Arabuli, whose condition was many times better than the injured future artist, that he decided to take up physical education. He attended a judo section, signed up for karate, began to independently master various gymnastic techniques, and tried his hand at weightlifting. However, the weak teenager achieved great success only when he seriously took up yoga, with all its philosophy and the correct attitude towards his body, towards life in general.

He began improving himself, paying most attention to increasing endurance, strength, and agility through slow, leisurely movements. However, the ancient practices of hatha yoga seemed to him insufficiently effective for modern man, so Zviad decided to improve them. His success became obvious, then other people also became interested in his technique. Arabuli decided to name the gymnastics after his native village, in which there were a lot of centenarians.

Indications

Training complexes can be used by a variety of people. However, there are special indications. This means that for some, gymnastics can be a real godsend, helping to improve their health, and at the same time help get rid of diseases that have been tormenting your body for a long time.

• Intervertebral hernia located on any part of the spine.
• Osteochondrosis.
• Arthritis.
• Displacement of the vertebral discs, as well as their protrusion.
• Spinal curvatures, including kyphosis, lordosis and scoliosis.
• Hypertension and hypertension.
• Disorders of metabolic processes in the body.
• Gastrointestinal diseases.
• Impotence, prostate disease, adenoma.
• Chronic headaches and migraines.

This is not a complete list of those diseases that can be left in the past forever by taking up Hadoo gymnastics.

Basic principles of Hadou gymnastics

Its inventor drew the ideological basis for this amazing system of exercises from Indian yogis. It is distinguished from various similar practices by three basic principles that will have to be learned and understood.

1. Without weights, inventory and equipment. All exercises of any complex of this system are performed without third-party devices. Tension is provided by the tension of the oppositely located muscle, no more. This essentially resembles isometric exercises, which are described in detail in a separate material on our website. In fact, during classes, the muscles that we train work, as well as those located opposite, for example, the biceps and triceps of one arm.
2. Slowness and maximum tension. All exercises of the Hadou complexes should be performed with the greatest tension of which you are capable. However, they need to be done very slowly. Tension must be maintained until fatigue occurs, which puts a lot of strain on almost all systems (cardiovascular, respiratory, digestive, nervous). Ligaments, bones, and joints are also strained twice as much, which can become a natural prevention of the disease of thinning bones, osteoporosis. If you don’t do gymnastics until you’re tired, you won’t get a good result, so you’ll have to try.
3. All muscles of the body are involved, including deep ones. Hadou is able to attract movement and tension even to those muscles that we are not even aware of, not to mention that we do not train. For example, these could be finger extensors or facial muscles. This has a double effect of increasing the athlete's strength and endurance.

The entire Hadou method rests on these three pillars. It will help you build beautiful figures without lifting additional weights, become slimmer, more beautiful, and most importantly, much healthier.

Safety regulations

Before you begin to perform any complex belonging to Hadu gymnastics, you must visit your doctor. Despite the availability of fitness, there may be individual contraindications that cannot be identified at home. Therefore, take the necessary tests, pass the tests, get approval from your doctor, and only after that start training.

• All movements should be as smooth and slow as possible. No jerking or sudden movements should be allowed, otherwise you may get injured.
• At the slightest sign of dizziness, the lesson should be interrupted immediately. You can continue only after complete restoration of normal health.
• You cannot immediately give the maximum load; you need to increase it gradually. This is the only way to achieve the desired result without the risk of harming yourself.
• Maintain calm, deep and even breathing throughout your workout. It is best to inhale air through your nose and exhale through your mouth.

In addition, you should remember that if you experience pain in the spine, you should immediately stop training. At the same time, it won’t hurt to immediately go to the doctor as soon as you can do this. If the injured spine is overloaded, very serious problems can arise, so it is better to completely abstain from any sports until visiting the surgeon.

Basic principles

Khadu is not just gymnastics for weight loss, which you need to devote a certain amount of time to every day in order to get results. This is a whole philosophical system, by joining which you can radically change your way of life.

The basis of the technique is the perception of the body as a combination of three main, vital systems. Zviad Arabuli built a kind of pyramid of the body, which helps to understand all the processes occurring in it, control them and direct them in the right direction. Including weight loss.

Nervous system

This is the top of the pyramid. With its help, you can monitor and manage all processes occurring in the body. Moreover, this can be done both consciously and subconsciously. Khadu works taking into account the fact that the nervous system automatically blocks unnecessary loads that either will not be beneficial or will already be unnecessary.

For comparison. When a person exercises on any exercise machine or using a sports accessory, the nervous system cannot turn on self-regulation, since external, extraneous factors are involved. That’s why, when you get carried away, it’s so easy to do unnecessary approaches that lead to injury. Hadoo does not use any equipment. Works exclusively with the body's internal resources. This means that the central nervous system can completely take control of everything that happens to the body. As soon as the load is excessive, a signal of fatigue is sent. So losing weight in this way is completely harmless.

Auxiliary subsystems

The middle of the pyramid is the gastrointestinal tract, cardiovascular system, bone skeleton and joints. They are responsible for the motor and work processes that fill everyday life. Without them, the smooth functioning of muscles and tendons is impossible. Khadu gymnastics activates them during training and thereby improves their health along the way. If they remain inactive for a long time, stagnant processes begin, leading to numerous diseases and obesity. As soon as you load them, weight loss will be guaranteed.

Muscles and tendons

This is the foundation of the pyramid. This system ensures human survival and maintains health. Therefore, Khadu gymnastics affects all other organs through it. Modern man, due to physical inactivity, often causes problems in the muscles and tendons, which leads to serious health problems and excess weight.

So Hadu is a systemic view of the functioning of the body. Moreover, it is not only training organized according to certain rules that produces results, but also lifestyle. For weight loss, this approach turns out to be the most effective. After all, first of all, you will have to put your daily routine and nutrition in order. And for the formation of a slim and fit figure, they are of no small importance.

Beneficial effect on the body

By regularly and correctly practicing Hadu, within a month you can feel the first changes in the body. Gymnastics:

• develops and strengthens muscles and tendons;
• increases the number of calories burned, which means it activates fat burning and helps you lose weight (if necessary);
• saturates cells with additional oxygen;
• accelerates metabolism;
• straightens posture;
• relieves pain in the spine and joints, having a beneficial effect on the entire musculoskeletal system;
• improves mood, eliminates depression, minimizes stress.

Despite the fact that the original purpose of the complex was the general improvement of the body with an emphasis on working with muscles and the musculoskeletal system, now it is increasingly used for weight loss.

Exercises for back and posture

First of all, Hadu gymnastics is intended for the spine. The normal functioning of internal organs depends on its condition. Thus, with disorders that occur in the thoracic spine, pain in the heart is observed. The presence of pathology in the lumbar region contributes to the occurrence of diseases of the genital organs. It is not difficult to correct this situation. To get rid of such pathologies, it is enough to return the displaced vertebrae to their place.

Hadu uses a number of exercises aimed at restoring natural posture. With their help, the cervical and thoracic spine are worked out. All exercises, according to this method, are performed with maximum tension, but slowly. This helps prevent injuries to weakened vertebrae in the neck.

Recommendations

When starting exercise, many people make several serious mistakes at once, which is why they never achieve the desired weight loss and health improvement.

Error 1

Without preliminary theoretical preparation, they immediately begin to perform exercises - a basic complex for morning exercises or Hadoo for the spine. Due to laziness or time pressure, rarely does anyone try to understand Zviad Arabuli’s method. But without a systematic approach, physical activity can be completely ineffective. So first you should read his books, listen to interviews with him, to understand how interconnected everything is: nutrition, lifestyle, daily routine, and even thoughts and feelings.

Error 2

Again, due to lack of time and the habit of intense training, many perform exercises at an accelerated pace. The faster you burn, the more calories you burn, the more effective your weight loss will be. This approach to Hud clearly does not work. On the contrary, it results in injuries. And all because this gymnastics differs from all others in its slow and thoughtful muscle development. Until you feel how each of them tenses, you cannot make the next movement.

Error 3

Some try to supplement Hada with anaerobic exercise by picking up dumbbells. This usually affects men who want to build muscle. Due to the low pace of the exercises, they think that this way they will not get pumped up muscles. In fact, the Zviad Arabuli complex is precisely a strength training system that does not need any improvements. It differs from all other fitness offers in that it does not require the use of exercise machines or sports equipment. At the same time, as a result, you will get both weight loss and an athletic figure without losing muscle mass.

What else you need to know when starting to lose weight with the help of Hadoo gymnastics:

1. Contraindications: hyperactivity, increased excitability of the central nervous system, pregnancy and age under 10 years.
2. Changes in nutrition are defined with just one phrase: “Change a large spoon to a small one” (i.e., reduce portion sizes).
3. Less flour, fat and sweets - more vegetables and fruits.
4. Increase physical activity: limit travel by transport, walk as much as possible, do not use the elevator.
5. The daily routine does not have to be strict. Yes, it is necessary, but sometimes it should be changed and adjusted so as not to make life too easy for your body and periodically put it into a stressful state.
6. Classic training schemes are not suitable (three times or twice a week). This gymnastics is for every day.
7. The workout is performed either before bedtime or before a thorough rest period.
8. While performing the exercise, you cannot think about anything other than your own body. You need to feel every muscle.
9. Another distinctive feature of Khadu is that no preheating is required.

The biggest mistake is to perform Khada for weight loss in isolation from the entire system of Zviad Arabuli and from the very beginning treating it as a temporary load. With such a perception, the technique will be useless. For it to work, you need to prepare for major lifestyle changes.

Gymnastics for the eyes

Khadu eye exercises improve vision. During the exercises, all groups of eye muscles are worked out. You can do gymnastics with your eyes open and with your eyes closed. It is performed as follows.

First, with some pressure, you need to move your eyes alternately to the right and left to such an extreme position in which circles of different colors become visible. Next, the same movements need to be made in the upward and downward directions, then along the diagonals. Finally, you should perform rotational movements with your eyes alternately in both directions.

Each exercise is required to be repeated 50-60 times.

Set of exercises

It’s worth starting, as always, small. There is a basic complex for this, which is suitable for 20-minute morning exercises. Don’t forget the main rule: do everything as slowly as possible, feeling every tense muscle!

Weightlifter's stance

Feet shoulder width apart. Knees slightly bent. Unfold your feet and position them in a way that feels comfortable. Tilt your body forward slightly, bending at the lower back. Straighten your shoulders. Imagine that you are lifting an unrealistically heavy barbell, but you definitely need to take this weight. Inhale slowly and deeply through your nose, while feeling the tension in your back. Then exhale just as slowly, but through your mouth and hunched over. Do 8-10 such breathing cycles.

Chest press

Feet shoulder width apart. Knees slightly bent. Unfold your feet and position them in a way that feels comfortable. Tilt your body forward slightly, bending at the lower back. Straighten your shoulders. Imagine that you need to perform a barbell chest press using a wide grip method. Inhale slowly and deeply through the nose, while the spine bends as much as possible and the chest unfolds. Then exhale just as slowly, but through your mouth, and at the same time bend your spine like a wheel and stretch your whole body forward, stretching your shoulders. While performing the exercise, you cannot relax your arms. The grip should remain wide at all times. Do 8-10 breathing cycles.

Abdominal retraction 1

Helpful information. This and the following exercise from Hadu should definitely be used in weight loss complexes, as it perfectly works the abdominal muscles and is reminiscent of the famous “vacuum” in its effectiveness. The result is the elimination of rolls on the sides, a thin waist and a beautiful flat stomach. At the same time, the intercostal muscles and diaphragm develop. Synchronized breathing is mastered, which increases lung capacity.

How to do it. Stand up straight. Inhale slowly and deeply through your nose, while pushing your chest forward as much as possible, while simultaneously drawing in your stomach, arching your back and moving your shoulders back. Hold for a couple of seconds. Then exhale slowly through your mouth and return to the starting position. Do 10-12 breathing cycles.

Related article: Vacuum for belly slimming

Abdominal retraction 2

This is the only exercise in Hadoo that requires an accelerated tempo. The stance is the same as in the previous exercise. However, the entrance is superficial, not deep. You need to pull your stomach in as deeply as possible, imagining that you were hit hard right in the solar plexus. Don't linger in this position. Exhale quickly and straighten your stomach. Do 20-25 times at the same pace. The main task is to physically feel your solar plexus.

Attention! When performing this exercise at an accelerated pace, the main thing is not to take a deep breath. This will provoke hyperventilation of the lungs - you may feel very dizzy and faint. After about 2 months of daily gymnastics, a system of self-regulation will develop, and this moment can no longer be controlled.

Gait of a gorilla (monkey)

Stand up straight. Feet shoulder width apart. Tighten your abdominal muscles as much as possible. Slowly and gradually begin to swing your body from side to side (right to left), like a pendulum. When the amplitude becomes high enough, start walking, without ceasing to sway, shifting from foot to foot. The shoulder leans towards the leg so much that the rib should touch the pelvis. Don't slouch! The gait should resemble the way an important, large gorilla moves. When performing the exercise correctly, you will feel tension in your back and abdominal muscles. Inhale through your nose, exhale through your mouth. In this case, only 1 step is taken per inhalation, and several steps are taken per exhalation. Complete 10-12 steps.

Finish the gymnastics with the exercise “Tucking in the abdomen 1.”

In general, Hadu includes 40 exercises. Don't try to master everything at once. Distribute the load evenly: first, 5 exercises a day (different each time). Then - 10 each. Gradually increasing the number, you can master the technique of each and after about six months you can exercise at full strength and enjoy the results of losing weight.

Books

“The practice of rejuvenating the body. Hadu System" (2009)

Detailed description of the unique technique. Hadoo is revealed in the book as an effective way to comprehensively strengthen the entire frame - bone, muscle and joint. Zviad Arabuli explains exactly how the technique works. 40 exercises are presented. Recommendations are given on how to reboot, renew and rejuvenate each of the body systems: musculoskeletal system, metabolism, vision, breathing, gastrointestinal tract, cardiovascular system. Knowledge workers will find useful tips here on how to activate their brain activity.

"Your Spine" (2011)

Practical recommendations on how to rehabilitate a spine weakened with age and create a strong muscular frame. Zviad Arabuli explains in detail what needs to be done to develop deep muscles, which are little involved in everyday life and quickly atrophy. You cannot leave them in this form, because they are the ones who form beautiful posture, which is so important for a slim figure. The book is valuable because it contains a set of exercises designed specifically for the spine. They are used in many health centers for the treatment and prevention of diseases of the musculoskeletal system. When performed regularly, they promote weight loss.

Health-improving gymnastics Khadu from Zviad Arabuli can be used for weight loss and figure correction. However, you should understand it precisely as a system and way of life, and not a 30-minute workout for every day. This will require a lot of work on yourself, but the results will exceed all expectations.