Qigong Breathing

Breathing plays a significant role in the practice of Qigong. Breathing should be relaxed, slow and deep, starting from the diaphragm. This type of breathing has a very calming and balancing effect on the mind.

While breathing, remember:

• The breath from the abdomen: Always breathe from the abdomen, not from the chest. This improves blood circulation and the flow of qi in the internal organs. Abdominal breathing is good massages the internal organs and is therefore very useful.
• Breathe easily and deeply: Inhaling and exhaling should be light and soft.
• Fully exhale Full exhalation helps to get rid of carbon dioxide in the cells of the body.
• Do not hold breath: No need to hold your breath between inhalation and exhalation.

Breathing in a circle

• Inhale as much as possible.
• Available deflate.
• Just let the air come out of themselves without any additional effort.
• Repeat several times.
• It is possible to breathe through the mouth or nose, however, try to choose something one.

Breathing turtle

• Sit in a comfortable position.
• Breathe in slowly.
• Imagine the air fills the abdomen.
• Feel your lungs fully, hold your breath for a moment and then exhale.
• Imagine how the stomach is pulled together with an exhalation.
• Again, make a delay before you breathe.
• Continue to breathe for several minutes, until until breathing becomes slow.
• One lap is full inhale and exhale.
• Eight rounds per minute is considered normal for beginners.

Extruding

• This exercise can be performed either standing or sitting.
• Breathe deeply and slowly for five accounts.
• Exhale, sucking in her stomach.
• At the end of exhalation, squeeze the muscles of the stomach and count to five.
• Relax and allow air to penetrate into the body.
• Continue to breathe for a while, and then repeat the exercise.
• Do this three to six times before a return to normal breathing.

The benefits of Qigong exercises

• Well-being and health improvement: Qigong has a general healing effect. Practice movements together with breathing brings the mind, body and spirit into balance, and this is very beneficial for health.
• Deep sleep: Qigong promotes deep relaxation Relaxation and stress - calm, not panic!   and, as a consequence, improve sleep Dreams: how to understand our dreams .
• Calm the mind: Qigong works with the energies that circulate in our body and, consequently, reduces stress How to beat stress? Create an oasis . Catching practice qigong, a person learns the simultaneous movement of the body and energy, it helps to remove energy blocks in the body.
• Increases resistance to low temperatures: Qigong improves blood circulation in the body and consequently helps to keep the interior warm.
• Improving metabolism: Qigong improves metabolism Improves metabolism and losing weight without dieting .
• Smoothness of skin: Qigong helps the body eliminate toxins, and so the color of the skin becomes more smooth and beautiful.
• Spiritual effects: It improves mental balance.
• It improves the ability of psychological self-control: Qigong works with the psychological aspects of the body, helping to normalize the breathing, heart rate, blood pressure.

Mode step-aerobics classes

Going step aerobics - an excellent tool to burn calories. Usually activity lasts about 50 minutes, during which time you burn 250-400 calories. Of course, the number of calories destroyed depends on the intensity of exercise. To increase the effectiveness of training, use a higher platform. Lesson step aerobics, you can start with 20 minutes, gradually increasing the length of sessions to an hour (when the heart muscle and get used to the stress). In the process of step aerobics class the main burden falls on the lower part of the body, steps help to improve muscle tone. Step aerobics - is an exercise in low-intensity mode. The ideal position for step aerobics classes - head held high, shoulders down, back, abdomen and buttocks dressed.

Warm-up can not be ignored, as it prepares the heart to stress, followed by gradually increasing the heart rate. The lack of warm-up can cause injury. In the process of step aerobics classes should alternate between fast and slow steps. Rhythmic squats, leg lifting and lunges can also be included in the training program.

To increase the load on the upper body and shoulder girdle muscles, you can do the exercises on the platform with light dumbbells. After classes, step aerobics should bring the body to a normal state, to gradually reduce the heart rate. It is also necessary to restore normal blood flow to avoid a rush of blood to the extremities. Doing exercises to restore normal state after the completion of step aerobics classes helps prevent delayed onset muscle soreness caused by the accumulation of chemicals in the muscles involved in step aerobics classes.

Music for doing step aerobics

For step aerobics music fits, including three melodic phase of 32 cycles. This rhythm for dance aerobics Dance Aerobics: the ideal form of the rhythm of the music . The number of beats per minute is synchronized with the heartbeat. The music tempo for aerobics should not be too fast. Thus, preparation and recovery exercises at the beginning and end of the session should be carried out under the music number of beats per minute not exceeding 140.

During the workout itself should sound slightly slower music, so you have time to get up and down from the platform. Each stage of training step aerobics uses its own musical rhythm. Music helps set the rhythm and relieve tension during the occupation.

Step platform

Step platform - a raised platform, the height of which can be adjusted depending on the desired intensity of the workout. Select the platform on which it is convenient to put the leg. The platform should be wide enough so that it could put both legs, but not so much that the feet can be spread apart.

Before buying, check the strength of the platform. The fragility of the platform will cause more harm than bring benefits. Do not forget to pick up a nice comfortable shoes for training, which will provide additional support to the arch of the foot.