The complex of exercises of respiratory gymnastics Strelnikova developed a Soviet singer, who lost her voice, but very much wanted to restore it. The result of her labors has amazed everyone - after all, she returned the singing voice! Now her exercises are recommended not only for the return of the voice, but also for the treatment of problems with the respiratory system. Breathing is a more simple function than singing, so exercises help in this case even faster and more reliably.
Gymnastics of breathing Strelnikova: recommendations for exercises
The complex assumes special performance, coupled with observance of some important conditions. Consider these:
- The complex should be repeated twice a day, the first time - immediately after sleep, on an empty stomach. Before the exercises you need to perform all the usual morning hygiene procedures.
- During the exercise, dryness in the nasopharynx can occur - in this case you need to have a glass of warm water at hand and drink a few sips.
- Before class, the room should be ventilated. Very good, if there is an air ionizer in this room.
- Be engaged only in loose clothes which does not constrain movements. If the house is warm, you can do naked.
- The inhalation is always short, sharp, rhythmic, noisy, with a strained diaphragm.
- Exhaling is always passive - you just open your mouth and let the air out.
By implementing such simple rules, you will achieve much more rapid results. The main thing in this case is not to forget about the regularity, i.e. Stretnikova exercises breathing exercises strictly 2 times a day, or in extreme cases - only in the morning.
Respiratory gymnastics Strelnikova: Exercises
Consider the implementation of some exercises, which offers the singer and coach A. Strelnikov.
Stand straight, feet shoulder width apart, arms relaxed, breathing equal. Hands bend and keep your hands away from yourself, assuming a "peek of a psychic". Execute a noisy short breath, clench the palms of your hands into fists, keeping your hands still. Passively exhale through the mouth. Squeeze your fists. Repeat the exercise several times - to start you can 32, and the maximum number of "Strelnik hundred", or 96 times. For convenience, divide the repetitions into groups of 8 exhalations (possible cycles for the maximum task: 12 approaches for 8 repetitions, 6 cycles for 16 or 3 for 32). Ensure that there is no forced air retention in any phase of the exercise. The exercise must be performed rhythmically.
This exercise should be performed immediately after the first one. Stand straight, feet shoulder width apart, arms relaxed, breathing equal. Hands are gathered into fists and pressed to the waist. Perform a noisy short breath, at the same time, unbending your hands, pushing the brush down, as if you were throwing something from yourself with force. During the push, the fists must unclench. Hands pull to the floor, strain your shoulders, spread your fingers wide. On exhalation, return to the starting position. To begin, repeat 32 times, gradually increasing this amount and reaching 96 breaths and exhalations. Cycles can be the same as in the first exercise.
Full gymnastics complex Strelnikova with all the exercises you can see in the video tutorial, which is attached to the article. Most importantly - do not seek to immediately set a world record, and do not take a heavy load. It is best to start small and gradually increase the rates. In doing so, always monitor your condition, and if you are dizzy, stop doing it. If you are not in the best physical form, it is best to begin to learn the complex from a sitting position.