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This eastern exercise has been known since ancient times and was used for many physical and psycho-emotional problems. Health-improving movements are aimed at training those muscles that are usually not worked. This exercise is especially recommended for diabetes, varicose veins, joint disease and flat feet.

Frog pose effect

Beneficial effects

Exercise "Frog":

• stretches and develops ankle joints;
• strengthens knee joints and restores their plasticity;
• helps with flat feet;
• improves metabolism, digestion, removes waste and toxins;
• relaxes and strengthens all muscles;
• helps strengthen posture.

Contraindications for implementation

• hernias in the groin or abdomen;
• pressure changes;
• serious injuries received;
• pain in the spine;
• circulatory disorders;
• heat;
• diseases in the acute stage or exacerbation of chronic processes.

The benefits of exercise for women and men

The main use of the frog is as a stretch, meaning the pose is used to improve mobility and stretch muscles. The movement is considered simple and can be practiced by everyone. It is also considered one of the effective preparatory phases for mastering the twine.

The main benefits of frogs for women:

• Strengthening the lower abs and pelvic floor muscles.
• Improved stretching.
• Strengthening the back muscles, unloading the spine.
• Improved muscle tone of the buttocks and thighs.
• The development of muscle skills is under load for a long time.
• Prevention and prevention of pelvic rotation, especially with frequent sitting, weak gluteal muscles and hypertonicity of the lumbar region.

In addition to the above benefits, men should also do the frog exercise to improve blood circulation in the pelvic organs and prevent prostatitis. It also helps increase libido and strengthen erections.

Upside down frog

I.P. - standing on your knees brought together, feet apart pelvis-width apart, toes back. Sit between your feet, placing your hands on top. Slowly tilt your torso until your head touches the floor. Pull your hips and feet upward. Try to touch your hip joints with your toes.

After you have mastered all the exercises, your joints and muscles will become stronger, your body will become more flexible, then you can begin more complex movements

Technique

At first glance, it may seem that the frog exercise is a variation of a straight twist. However, unlike the latter, it is more difficult to implement. Most often, beginners make the following mistakes when working with this exercise:

• Raise the body completely. When lifting, only the shoulder blades should be lifted off the floor, while the lower back should be pressed to the surface;
• They rest their hands on the floor. Of course, this will make it easier to perform the frog exercise for the press, but the main work should still be done by tensing the abdomen, and not the arms;
• They are not breathing properly. To make the task easier, remember a simple breathing technique: when you inhale, muscle contraction and tension occurs, and when you exhale, relaxation occurs.

The required number of repetitions of the frog exercise for the press is 10-20 times. Calculate the load according to your level of training.

Complicated frog

1.I.P. - on my knees. Slowly lean back with your left palm resting on your left foot. Grab your right foot with your right hand, fingers and toes pointing in the same direction. Press the shin of your right leg toward her thigh. Make it more difficult by touching the floor with your right hand, and straighten your left arm from behind, keeping it perpendicular to your body.

2. I.P. - as in the exercise for beginners. Bend your left leg, lifting your foot up. With your left palm, grab your ankle from the inside of your foot. As you pull your leg up, lift your thigh off the floor.

3. I.P. – standing, feet shoulder-width apart, parallel to each other. Bend over, lowering your hands between your legs and bringing your shoulders to your hips, resting your palms on both sides of your feet. Then bend your arms until your elbow forms a 90-degree angle. Using your hands, try to lift your feet off the floor, relaxing your muscles.

How to do the frog while lying on your stomach

The classic frog belly stretch is a fairly simple position. However, as people grow older, their muscles shorten and lose flexibility, making even this exercise difficult. In this case, it is recommended to gradually master the frog on its stomach, and only then take on more complex options.

Technique:

1. Squat down, rest your hands on the floor not only with your palms, but with your entire forearm (elbow bent at a right angle). Look at your fingertips while keeping your back straight.
2. Gradually spread your legs apart without bending your knees. Transfer the center of gravity from your knees to your entire shin.
3. Reach the maximum point of the stretch and hold the position until the end of the set.

Gradually try to reach a point where your inner thighs are in full contact with the floor and your outer thighs form a single line between your knees.

Some recommendations

It is better to start the exercises in loose clothes without shoes, so as not to restrict your movements. Perform movements slowly and smoothly to avoid pinching the muscles. Start with simple exercises, and do not proceed to complicated options without mastering the simpler ones. Concentrate on the execution and keep your breathing calm and measured.

This article is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

1. Healing pose “Frog”: 5 options

Technique for performing a reverse frog on the back

At the initial stage, the frog on the back is considered a simpler pose, since it is easier to spread the legs to the sides. You can also help yourself with your hands. But when the legs turn completely to the sides, this technique becomes more difficult.

Technique:

1. Lie on the floor, bend your knees. Bring the heels of both feet together to form a diamond shape with your feet.
2. Start bringing your knees as close to the floor as possible, holding this position for 5-10 seconds.
3. Each time, try to spread your legs as wide as possible, additionally helping yourself with your hands.

This option is especially beneficial for the legs, as it improves stretching and strengthens the muscles in the groin area.

Jack Squats

During the torso flexion with rotation, you not only work the leg muscles, but also connect the oblique abdominal muscles.

How to perform

Stand straight, feet together, arms at your sides. Jump up and spread your legs out to the sides. At the same time, bend your legs, tilting and rotating your body to the side. With your right hand, touch the floor near your left foot. Jump up, return to the starting position and repeat, alternating arms and sides. Perform 10 to 20 repetitions.

Exercise "Lotus"

• When: Do it after work or during a break between meetings because it eliminates fatigue and normalizes metabolism. You can also perform it after “Frog” or before bed.
• How to: Take a seated Buddha pose or sit in a chair without leaning on the back. Make sure that your back is straight, your eyes are closed, and the tip of your tongue rests on the alveoli.
• How to do it: For the first 5 minutes, concentrate on breathing. Try to breathe slowly, evenly and easily. Then breathe naturally for 5 minutes. For the remaining ten minutes, clear your mind of negativity and breathe as usual. Those. the entire exercise lasts about 20 minutes. For full effect you need to do it at least 3 times a day.

• Contraindications: none.
• Benefit: meditation effect.

Recommendations and contraindications for Jianfei classes

at all necessary to perform the entire jianfei complex at once. Each of the three exercises has its own focus and can, depending on the needs and individual characteristics of the body, be used at different times and in different quantities.

For example, to regulate appetite and muffle the feeling of hunger, use the “Wave” exercise. “Lotus” and “Frog” help cure chronic diseases, strengthen the immune system and maintain health. These exercises can be done separately throughout the day. Create a personal schedule for breathing exercises, taking into account significant problems in your body.

Like any unusual load, breathing exercises can cause some discomfort and complications. If you feel discomfort while doing exercises, be sure to consult a doctor. In addition, people with hypertension, spinal diseases, and stones in the gall bladder and kidneys should not get too carried away with any type of breathing exercises. You should also be wary of such activities for children and the elderly.

Skater

Another great exercise for many muscle groups. It involves the buttocks, arms, outer thighs and obliques. Plus, it raises your heart rate.

How to perform

Stand on the edge of the fitness mat and jump to the left. Land on your left foot and bring your right foot back. At the same time, swing your arms in the direction of the opposite leg. If you land on your left foot, move your right hand forward towards your left foot and vice versa. Repeat the movement 10 to 20 times.

Pretzel

The pretzel is one of those tricky exercises that puts a very heavy load on an area that is difficult to work: the outer buttocks. Monitor your technique to ensure that the outer gluteal muscles are engaged in the exercise. Change the position of your feet and legs based on your degree of flexibility.

How to perform

Sit on the floor or gymnastics mat. The left leg is bent, the heel points towards the buttocks. The right leg is bent in the same direction, the heel almost touching the upper quadriceps of the left leg. The arms and chest are facing the right leg. The sit bones are located on the floor. Smoothly lift your left knee off the floor while keeping your left foot flat on the ground. Lower your knee. Perform 30 repetitions and then switch legs.

What is Chinese breathing exercises?

The East, as you know, keeps many mysterious mysteries and secrets, some of which, over time, become known to people all over the world. Jianfei breathing exercises partly reveal the secret of health, slimness, beauty and longevity of the Chinese people. The practice of proper breathing has been refined in China for many years and has proven its effectiveness with amazing results. Just three simple exercises can radically change not only your physical condition, but also your inner world. After all, breathing exercises need to be done by clearing your mind and focusing on achieving the desired goal.

The basis of the jianfei complex are exercises aimed at being able to “lose fat” - this is how the name of breathing exercises is literally translated from Chinese. All three exercises, called “ wave ”, “ frog ” and “ lotus ”, purposefully solve several main problems of people losing weight - eliminate hunger, relieve fatigue and tension, and normalize metabolism. Thanks to this, a person gets rid of extra pounds gradually and without harm to health. In addition, to carry out a set of exercises there is no need to visit the gym and use special equipment. You just need to change into loose, non-restricting clothes and you can start exercising.

How many kilograms and how quickly can you lose weight by doing Jianfei breathing exercises?

A person who sincerely wants to get rid of excess weight is ready to double or triple his efforts if the method he uses gives real results. However, do not forget that results can only appear if you exercise, following all the recommended rules and do not miss classes. It is constant and painstaking work on your body that will make your figure perfect.

Usually the first positive results cannot be expected in the near future. However, Chinese breathing exercises will quickly allow you to be convinced of the correctness of your chosen path. After the first workouts, literally on the 2nd or 3rd day , you will find that you have lost about one kilogram. This fact serves as practical proof of how much your body needs this kind of gymnastics. Moreover, after 2-3 months you will not recognize yourself in the mirror at all. Weight loss during this period can range from 8 to 12 kilograms . Regular exercise and the desire to lose weight will provide you with guaranteed results.

Important benefits of Chinese breathing exercises

To be honest, it’s no secret that many diets, including those recommended by “nutritionists,” do not pass experimental testing. Moreover, in some cases, you will not only not lose weight, but also cause irreparable harm to your health or gain even more excess weight. In addition, it is likely that some weight loss techniques may work for someone you know but may not work for you. Why is this happening? Because your body is unlike any other. Therefore, you should only lose weight by listening to your own needs. The only exceptions are absolutely safe methods that do not require a person to go to such extremes as hunger, malnutrition, exhausting exercise, etc.

Chinese breathing exercises Jianfei can with all confidence be called not just safe, but necessary for every person. It allows you to activate the body's hidden reserves and triggers the tissue repair mechanism . The consistent combination of “upper” and “lower” breathing provides and saturates all internal organs with oxygen.

Thereby:

• metabolism improves
• acid-base balance is normalized
• tissue gas exchange is restored
• fatigue is relieved
• immunity is strengthened
• a surge of strength appears

The natural result of practicing Chinese breathing exercises is weight loss

and
rejuvenation of the body
. A balanced diet and jianfei exercises allow you to consolidate the results and maintain the desired weight for a long time.

Goblet Squats with Biceps Curls

This variation on the traditional goblet squat takes already heavy squats to a whole new level. They work the deep muscles of the gluteal region and legs, and at the same time load the arms and muscles of the torso.

How to perform

Stand in a grand plié pose (feet about a meter wide and turned outward), holding a kettlebell or dumbbell at chest level. Engaging your abdominal muscles, squat as deeply as possible. With your body aligned, perform two-arm bicep curls: touch the weight to the floor and lift it toward your chest. Be careful not to rock back and forth on your heels as you lift the weights. And don’t use momentum for this: if it’s hard, it’s better to reduce the weight. Continue to remain in a deep squat after biceps curls. Slowly move the kettlebell to one side, allowing your torso to follow. Then move the projectile to the other leg, maintaining balance. Returning to the center position, rise up and repeat. Perform 10 to 20 repetitions, or as many as you can with proper form.

Sumo squats with dumbbells

Sumo squats with dumbbells are a modified version of goblet squats. Instead of holding a massive dumbbell in the center of your chest like in goblet squats, you'll use two dumbbells (one in each hand). The exercise involves the gluteal muscles, which you so want to tighten and make elastic, as well as the quadriceps and hamstring muscles.

How to perform

Stand straight with your feet 60 cm to a meter apart. Hold the dumbbells by one end so they hang down. Tighten your core muscles and slowly squat down, lowering your heel as low as you can without shifting your center of gravity forward. It should be level with your heels. When the dumbbells touch the floor, push through your heels and return to the starting position. Repeat 10 to 20 times.

Frog pull-ups

This is the name of an effective abdominal exercise that will very quickly help remove caterpillar folds on the stomach, achieve a slender waist, and tone the abdominal muscles. Frog pull-ups are also a good workout for the legs, but their main value is that when done correctly, each abdominal muscle is perfectly worked. Due to the strong load on the peritoneum, this exercise is contraindicated for women who have recently given birth, people who have undergone abdominal surgery or have problems with the spine.

There are two variations of frog pull-ups:

1. The classic method involves twisting the body. To do it, you need to lie on your back, bring the soles of your feet together, and spread your bent knees as wide as possible. Having immobilized the lower back and pelvis, smoothly twist forward, keeping your hands on your chest or behind your head. The exercise should be accompanied by proper breathing: lifting the body - exhale, lowering - inhale.
2. The maximum load in the first version falls on the rectus abdominis muscles; for enhanced development of the obliques, there is a second variation of frog pull-ups - pelvic twists. The starting position is the same, only with this approach we immobilize the entire upper body, and lift and twist the pelvis, pulling the knees to the shoulders, straining the abdominal muscles with all our might.