Morning exercises for vigor and energy. Morning exercises - rules of implementation, set of exercises and their effectiveness
Each of these complexes takes 5-10 minutes and energizes. Choose a routine that suits your level of fatigue and do one or two sets in a row. Or perform all four sets of exercises from beginning to end, and then from end to beginning, to get a powerful energy boost.
Complex No. 1
If you're only strong enough to lie on the floor, try three foam roller exercises that require minimal effort. The weakness will go away with them, and you will feel ready for further action.
1. Hammock
Using your hands, place your left heel on your right knee and shift your body weight to your right hip. Slowly roll back and forth on the massage cylinder 3-5 cm. This is one repetition, you need to do 25. Then rest for 15 seconds, placing the roller under your lower back, and repeat the exercise on the other side. Do two sets for each side. Keep your arms slightly bent while performing the exercise.
2. Upper back
Place the massage roller under your back. Leaning on your feet, roll it along the spine from the thoracic to lumbar region and back. Do two sets of 20 reps each.
Stop moving when the roller reaches your shoulder blades to prevent it from rolling under your neck.
3. Lower back
Place the cushion under the tailbone, lean on the elbow of your left hand. Place your right hand on your stomach to assess whether your abs are working. Tightening your abdominal muscles and leaning on your feet, roll the massage cylinder from your tailbone to your lower back at a distance of 3–5 cm forward and back. Do two sets of 20 reps on each side.
Complex No. 2
If you're ready to move, but no further than your own toes, try three simple exercises stretch to activate blood flow. This routine will help relieve muscle tension and relax the hamstrings to add energy to the body.
1. Hips
Lean forward with your knees slightly bent. Relax your body and feel the pleasant stretching of your muscles. Stay in this position for 10 seconds. Then, for a deeper stretch, straighten your arms and try to reach them to the floor. Bend your knees one at a time without lifting your heels off the floor. Continue movements for 30 seconds.
If you cannot reach the floor with your hands, lean on a bench or a stack of books.
2. Warm up for the knees
Lie on your back, bend your knees and gently lower them to one side. Take five deep breaths, return to initial position. Repeat the movement in the other direction.
Make sure that the body above the waist remains motionless; the muscles located below the waist are involved in the exercise.
3. Turns
Place your feet slightly wider than your shoulders, fix your body below the waist in one position. Top part rotate your torso from side to side. Repeat 10 times. Rotate behind your elbows, making sure your head moves with your body.
Complex No. 3
If you already have some energy to work with, do three functional exercises. They will increase endurance, strength and mobility, and will also have a tonic effect.
1. Back
Lie face down on the floor and extend your arms and legs. Raise and lower your legs in turn, while simultaneously stretching your arms along your body and again raising them behind your head. Do 2-3 sets of 10 reps each. To change the direction in which you extend your arms, bend your elbows.
2. Squat and twist with dumbbells
Hold one dumbbell vertically in your hands. Lower your hips so that your elbows are between your knees. Take your starting position and turn your body to the right. This is one repetition. Do two or three sets of 10 repetitions, alternating sides of the rotation with each movement. Keep your knees over your ankles during squats.
3. Single leg lift
Bend your body forward to touch the floor with your hands while lifting one leg until it is parallel to the floor. Return to the starting position. Do 2-3 sets of 10 repetitions for each leg. If the exercise seems too difficult, do not lower your arms completely and do not raise your leg so high.
Five Minute Interval Training
If you feel like you're almost ready to take the plunge, try a few five-minute interval workouts to raise your energy levels from medium to high. Fitness fans love interval training, because acceleration and deceleration force the body to work at full capacity. Sounds great. In fact, constantly changing gears increases the level of adrenaline in the blood. What does it mean? That you are full of energy and ready to take action. So then, if after short sprint If you feel good, repeat the set of exercises a couple more times.
To determine for yourself the speed at which you need to move, use a personal load perception scale, where 0 is your speed when you are sitting on the couch, and 10 is maximum speed running.
- Warm up. 0:00–0:30. Walk or run at a leisurely pace. Load scale: 3–4.
- Interval A. 0:30–1:00. Walking or running at a fast pace. Load scale: 5–6.
- Interval B. 1:00–1:30. Walking or running at a fast pace. Load scale: 8–9.
- Repeat intervals. 1:30–4:30. Switch between intervals A and B three times.
- Relaxation. 4:30–5:00. Walk or run at a leisurely pace. Load scale: 3–4.
Most people are willing to use a lot of different specific actions in order to bring their body into beautiful shape, but most often these actions are not at all related to gaining an attractive appearance, and in some cases quite the opposite. But today we will talk about how to do exercises correctly at the beginning of a new day, what exercises are best to use for exercise, training and cardio exercises. Morning exercises will help you feel energized after waking up and keep your energy charged throughout the day. Proper morning exercises, performed regularly, will preserve your joints and ligaments, and will also ensure a fit and healthy body.
Learn and review the tips provided to help you get the most benefits for your body and your goals if you exercise in the morning.
We all have different preferences when it comes to waking up in the morning - while some may be happy to wake up at 5 am, be well-rested and feel great, do a number of things morning exercises, then others prefer to delay waking up until 9 o’clock. And some even longer, and exercise in the morning seems like something out of fantasy for them. I definitely fall into the latter category. My natural, normal and familiar biorhythm for my body is to sleep between 1:00. Until 9:00, which surprisingly leaves me much more rested and energized than if I slept from, say, 10:00 pm to 7:00 am - despite the fact that I could sleep a full hour more! The reasons for such manifestations are unknown, but they definitely should not be ignored, but rather, try to follow your natural biorhythm.
Hormonal balance
Hormones are completely dependent on the human biorhythm. If you have a ton of hormones in your system trying to put you to sleep, the chances of you being able to hit the gym and do some squats are minimal. In other words, it's the flip side of the coin that makes it difficult to relax and fall asleep during the day when you're usually awake and doing other things. Your body doesn't like too much change and tends to maintain its status quo.
Having said this, I hope it's obvious why you can't change everything at once. However, there are several general rules, which are applied in all directions.
Goals
As you get closer to your fitness goals, there are a few more basic goals that need to be met consistently. Of course, your goal should be to maintain the muscle mass you've gained. It's a shame if, after losing a couple of kilograms of fatty tissue, you lose the same amount of hard-earned muscle.
For more in simple language this means: eat properly before you start your morning workout (depending on the type of workout you plan to do, but we'll talk more about that later). Fighting the natural peaks (highs) and lows of your body's energy can play a cruel joke, since everything has its time. Not only will you be less energetic if you try to lift something heavy while you're down, but you'll also be more likely to injure yourself.
Morning cardio
Of course, it's very good that you decided to understand the theory so that you can start doing morning cardio (at least sometimes) in order to get rid of the “love pillows” and look really dried out and truly for the summer beach... Or maybe you just I don't like the way the jelly shakes on your body when you walk or run. Anyway, this is best time to be effective. Since there was no heavy food in your stomach, the accumulated body fat. The bad news is that after consuming a little carbohydrates, the body is not at all opposed to choosing part of your muscle mass in its menu, of course, along with fat. But still this is not what we need.
The goal here is to spare muscle and further stimulate the consumption of fat deposits, which will be used as energy for training. The first part of the challenge is accomplished by burning a protein drink that contains at least 40 grams of high-quality protein (preferably whey, which is high in the amino acid L-glutamine). Thus, inevitably, the protein spent during a cardio workout comes from your bloodstream, but not from your biceps. To speed up the fat burning process you can use.
The second part of the task can be completed by several different ways. First, drink a lot of water! Water is an absolute necessity for the body; without water, not a single metabolic process occurs! Secondly, take a couple of grams of fish oil or flaxseed oil capsules. The resulting couple of grams of “good” fats can help begin the process of burning fat in your body (this is the nature of “healthy fats”). Additionally, if your doctor approves, caffeine-based fat burners as well as ephedrine can work wonders, both in releasing stored fat into the bloodstream and then using it as fuel, and in activating and speeding up your metabolism to burn even more calories.
As for when to consume it, try to ensure that your protein drink, fish oil and other “ useful elements» entered your digestive system an hour before your workout. In other words, it will be beneficial to do this first thing when you wake up and then go about your normal morning routine until it's time to hit the gym. 45 minutes is the minimum required to get the nutrients into your bloodstream. Avoid carbohydrates, especially fast (or simple) carbohydrates, until after your workout. After training, take carbohydrates, this will have a beneficial effect on maintaining your muscle mass.
Morning strength training
The goal here is to get your maximum energy level as quickly as possible. You need plenty of fuel readily available in your bloodstream to ensure you can perform a heavy barbell set or other strength exercises. In other words, you have a completely opposite situation (since you need) than indicated above, where you strive to maintain a level of energy deficit.
The first thing you need to do when you wake up is eat something that will give you a ton of carbohydrates and protein. Oatmeal, egg whites, fruit, a glass of juice and all low-fat will form the basis for your breakfast. Include a variety of fast and slow carbohydrates in your diet, and be sure to also get “good” fats. But remember that you need at least an hour for your body to digest all this food. I don't think it will be very pleasant when you show up at the gym and find that your body is still busy trying to digest breakfast.
One thing that is definitely done after cardio is the need for fast carbohydrates (sugar!). Immediately after training. Remember - after training, your muscles are in a state of catabolism, and the only thing that can save them from destruction is to feed the body something else so that it starts eating it instead of your own muscles. And of course fast carbohydrate must enter the body as quickly as possible!
Let's sum it up
In general, everything is very simple, if you can cope with a morning workout, then you will have much more strength throughout the day than without training. Personally, I can't touch heavy weights until lunch simply because I feel like I haven't had enough energy to do a quality, productive workout. I know others who feel “burned out” after work and would never go to work out any time other than the morning!
One thing I would like to point out is that it is almost impossible to combine two types of morning workouts into one with good results. If you do a "cardio breakfast" you'll burn pretty well, but when you try to hit the scales you won't be as strong as you could be while sacrificing for no reason. muscle mass. Likewise, a training breakfast for strength training will help with large scales work fine, but when you stand on treadmill(or on another cardio machine), then you will burn mainly the carbohydrates that have accumulated in your body and, accordingly, very little fat. Additionally, by eating carbohydrates, you've likely triggered a rise in insulin levels, which in turn severely impedes and slows down your ability to burn fat for several hours afterwards, bringing it to around zero.
Conclusion: choose one type of training, do not mix it on the same day. Assign different days For different types morning workout.
A set of exercises for morning exercises or how to do exercises correctly
Let's consider a situation when a person does not go to the gym, but also wants to keep his body in shape, what should be done in this case? Of course, the first thing to do is exercise in the morning. Exercising in the morning has a very useful function. In addition to the fact that the regularity of such training will certainly give results in the form toned body, but by also performing a set of morning exercises, you can ensure good vascular conductivity, as well as provide yourself with vigor and energy for the whole day. Where to start?
We will select a set of the most effective morning exercises to morning exercises gave the maximum effect for the whole organism as a whole. Proper morning exercises, among other things, will ensure reliable operation and longevity of your joints and ligaments.
Exercises for morning exercises or how to do exercises in the morning
The first place to start exercising is the head and neck muscles.
- It is necessary to tilt your head first back, then forward, then left and right. This complex is performed within a minute.
- Next, you need to rotate your head first in one direction (clockwise), then in the other (counterclockwise). Similarly, we do it for one minute.
- Warm-up shoulder joints. With straight arms, we begin to rotate the shoulder, first with one hand, then with the other. After that, rotate both at once. Perform for 2 minutes.
- Warm-up elbow joints. We rotate our arms in the same way, only in front of us, to warm up our elbows. Running time is approximately 1 minute.
- Warm up the wrist joints. We also perform rotations with the brushes in different directions.
Let's move on to warming up the torso.
- It is necessary to place your hands on your belt, and then bend your body first to the left, then to the right.
- Next, begin to rotate your pelvis, first in one direction, then in the other.
After this, we begin to warm up our legs.
- Raising the leg while standing, bending the knee. First one, then a friend. And so on in turn for 2 minutes.
- Warm up the ankle joints by performing rotations in different directions.
Each exercise should be done one approach after another for 15-20 repetitions. You need to do three such sets at the beginning, followed by increasing loads. Since exercise in the morning occurs after awakening, and the concentration of attention is not yet very high, it is necessary to carefully follow the technique of performing the exercises in order to prevent the occurrence of sprains and injuries.
Remember, morning exercises (proper morning exercises) are the oldest recipe for health, longevity and vigor.
Modern people spend too little time on physical activity. This threatens not only weight gain, but also health problems. Due to an inactive lifestyle, the likelihood of developing health problems increases significantly. The cardiovascular, musculoskeletal and endocrine systems are most often at risk. The second most at-risk areas are the nervous, reproductive, and digestive systems. Low physical activity leads to decreased blood flow or blood stagnation (especially with a sedentary lifestyle, which is most often observed among office workers and drivers). As a result, tissues do not receive enough oxygen and accumulate harmful products metabolism, which is one of the factors in the development of a number of specific diseases.
Important! A sedentary lifestyle combined with sedentary work is a provoking factor in the appearance of hemorrhoids, osteochondrosis, prostatitis, leading to a decrease in sexual and reproductive function in both men and women.
To stay in good shape, maintain health and youth for as long as possible, you need to start your morning correctly. Morning exercises allow you to recharge your energy for the whole day. It consists of simple exercises, which help stretch joints and muscles, speed up blood circulation, normalize metabolic processes, and provide energy for the whole day. This activity is useful for children, adults, and the elderly. The main thing is to know how to do exercises correctly and what exercises to include in the complex.
Interesting! During physical exercise, endorphin is released - the “happiness” hormone. It will not only lift your spirits, but also speed up metabolism, reduce pain sensitivity, stimulate the immune system, and increase libido.
What is it for, what is it useful for and what does daily gymnastics give in the morning
Not all people understand why it is needed. It helps the body recover from sleep faster and gives a boost of energy for a long time. After physical activity, due to the increased flow of oxygen-rich and nutrient-rich blood to the organs, work is activated. nervous system, muscle tone increases, the condition of joints and organs of the endocrine system improves.
Interesting! Particularly pronounced effect physical exercise have an effect on the intestines. Since they accelerate intra-abdominal blood circulation, enhance the production of hormones and nerve impulses, stimulate peristalsis (rhythmic directed contractions of the intestinal wall), and the release of a number of biologically active compounds. Therefore, exercise is recommended for those who have intestinal problems.
Morning exercises have both a healing and preventive effect. After a light load, heart function improves, the tone of the vascular wall and immune reactions increase. However, to achieve a lasting effect, you need to do exercises regularly.
Because the human body gets used to specific actions at specific times quite quickly (cyclical work), it is recommended to perform regular exercise at the same time. This will allow you to achieve maximum benefits from exercise.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and champion in heavyweight regional competitions in kettlebell lifting.
Carefully! Morning exercises should be abandoned in case of any disease occurring in the acute phase. Execution is contraindicated morning complex exercises at high temperatures, bleeding (including in the first days of menstruation), problems with blood pressure, and the presence of malignant tumors. You need to exercise with caution in the 3rd trimester of pregnancy.
For children
The benefits of morning exercises for young athletes are invaluable. If parents teach their children to exercise regularly, they are more likely to lead an active lifestyle in the future.
Such activity will cheer up the baby, the main thing is to turn on the music and show him the exercises. He will wake up faster and get a boost of energy for the whole day. Over time, the child will form the habit of waking up on his own at the same time and doing exercises.
Morning exercises will have a beneficial effect on the child’s motor skills and physical activity. It will help keep your weight normal and improve brain activity, which is good for your studies.
In addition, daily physical exercise instills perseverance and discipline in children.
It is necessary to distinguish sports from physical education. Children, especially preschoolers and younger school age, you need to give moderate physical activity according to age. Exercise should not become a workout. After all excessive load V childhood can cause significant damage to the body more harm than lack of physical activity.
To be alert and focused in the morning
Physical exercise improves blood circulation, the brain receives more oxygen and begins to work at full capacity. As a result, attention, concentration and memory increase.
Just 10 minutes of exercise improves Executive-related oculomotor control is improved following a 10-min single-bout of aerobic exercise: Evidence from the antisaccade task cognitive abilities by 14%.
To maintain a good figure
Exercise on an empty stomach speeds up Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast fat oxidation for the whole day after a morning workout. And they also increase Training in the fasted state improves glucose tolerance during fat-rich diet sensitivity to insulin, a hormone that plays a big role in maintaining normal weight.
To cheer you up
Exercise makes you feel better Differential effects of acute and regular physical exercise on cognition and affect and help.
What does morning exercise consist of?
In three parts:
- Warm up. Breathing and a couple of exercises right in bed will help you open your eyes wider.
- Gentle stretching. It will pleasantly stretch your body, which is frozen after sleep.
- Simple strength exercises. They will help warm up your muscles, speed up blood circulation and finally wake up.
How to warm up in bed
Diaphragmatic breathing
Lie on your back, you don’t even have to open your eyes. Place one hand on your stomach to feel if you are doing everything correctly.
Inhale deeply, filling the air first with your stomach and then with your chest. Exhale so that your stomach is drawn in as much as possible. Perform three breathing cycles and then stretch your entire body.
Bend your knees and place your feet on the bed. Place your arms along your body. Raise your pelvis as high as possible, tense. Lower yourself and repeat two more times.
Leave your legs bent as in the previous exercise. You can extend your arms above your head or leave them along your body. Lift one leg up as far as you can. Remember that you should feel slight tension, not pain.
Lower your leg and lift the other one. Repeat 3 times for each.
After this, sit on the bed and take 3 more deep breaths and exhale while inflating your belly. Now you can get up and start the second part.
How to stretch
All exercises are performed softly and smoothly, without jerking or strong pressure. Now is not the time to set records - a pleasant tension in the muscles is enough.
Stand up straight, place your feet together, raise your arms above your head and clasp your palms together. As you inhale, tighten your buttocks, stretch up, and then bend back at the thoracic region. Hold the pose for a couple of seconds to get a good feel.
As you exhale, bend forward without bending your knees. Make three springing movements, each time slightly deepening the tilt. Do not try to reach the floor, the main thing is to gently stretch the muscles, and not set a record for the depth of the bend.
Take a few steps with your hands on the floor until you lie down. Place your right foot next to inside right hand, straighten the left knee, place the foot on the pad. Make 3 springing movements, deepening the pose.
Without leaving the lunge, turn your body to the right and extend right hand into the ceiling. Your chest should be facing the wall to your right. Hold the pose for 3-5 seconds and return to the starting position.
Stand in a lying position, push your pelvis up, lift your heels off the floor, bend your knees and stretch your arms and back in one line. If stretching allows, you can straighten your knees and place your heels on the floor. But at the same time, the back must remain straight - this is the main condition correct execution. Spend 3-5 seconds in the pose.
From this position, return to the prone position again, repeat the deep lunge with your left leg and turn your body to the left. Then return to Downward-Facing Dog for another 3-5 seconds.
Get on all fours, arch your back, lower your head. Then bend in the opposite direction, keep your neck in a neutral position, do not throw your head back. Perform 3 cycles of back flexion and extension.
Turn your body to the right, left leg leave it on your knee, extend the right one. Point your right hand towards the wall behind your head. The arm, body and leg should be in one line. Spend 3-5 seconds in the pose.
Return to all fours, do three cat-cow and repeat the turn to the left.
Sit on your heels, bend over, lie on your stomach between your thighs and stretch your arms forward. Relax for a few seconds.
Raise your body, spread your shins wider, place your feet on the balls of your feet, push your pelvis back and come out into deep squat. Keep your back straight, fold your arms in front of you, and turn your knees to the sides.
The squat should be as deep as you can keep your back straight. Make 3 springing movements in this position and rise.
How to do strength exercises
The morning complex consists of 10 exercises, the last one is. Rest no more than 10 seconds between them. You can set a timer or just count to yourself.
Go to the wall, lean your back on it and squat until your thighs are parallel to the floor. The angle at the knee should be 90 degrees. Place your hands in front of you. Hold this position for 20 seconds.
Shoulder touches while lying down
Stand in a prone position, raise your right arm and touch your left shoulder. Return it to the floor and repeat the same for your left hand - touch your right shoulder and lower it back down. Do 10 times for each side.
Sit on the floor, straighten your back, raise your legs bent at the knees, keep your shins parallel to the floor. Stretch your arms along your body at knee level. Hold the position for 20 seconds.
Squats
Turn your knees and toes slightly to the sides, keep your back straight, until your hips are parallel to the floor or lower. Repeat the exercise 20 times.
Push ups
Do push-ups in the classic version or from your knees. During the exercise, point your elbows back, not to the sides. Squeeze your buttocks to keep your back straight and not arch in your lower back. At the bottom point, touch your chest to the floor. Do 10-15 push-ups.
Bicycle on the back
Lie on your back, put your hands behind your head, press your lower back to the floor. Raise your legs straight to a height of about 30 cm from the floor. Pull your knee towards you right leg, simultaneously turn your body to the right and stretch your left elbow towards your right knee. Repeat the same for the other side.
Alternately pull your knees towards you, doing Roundabout Circulation as if pedaling a bicycle. Do not lower your feet to the floor until the end of the exercise. Do 20 movements.
Jumping out of a squat
Place your feet shoulder-width apart, turn your knees and toes out to the sides. Squat until your thighs are parallel to the floor or lower, jump up and lower back down. Do 20 times.
Burpee
Stand in a lying position, lower yourself to the floor, touch it with your chest and hips. Rise back up into a prone position, jump with your legs towards your hands, straighten up and jump up, clapping your hands above your head.
If it’s hard for you, don’t go down to the floor: from the prone position, immediately put your feet up and jump up. Make 10.
Rock climber
Stand in a prone position, pull one knee to your chest, and then jump to switch legs. Try to keep your pelvis in one position so that it does not move when changing legs. Do 20 times.
Breath
Sit on the floor with your back straight, place your legs as you feel comfortable: sit on your heels or fold them cross-legged. Do 10 breathing cycles while inflating your belly. Inhale deeply and exhale completely, concentrating as much as possible on the exercise, you can close your eyes.
That's it, charging is complete. Let it become a constant component of your morning, and let every day begin cheerfully and in a great mood.
But remember: no amount of exercise will help you feel good in the morning if you, or worse, don’t get enough sleep all the time.
4.5 Increasing our energy
At the next stage of work, you must make sure that your mental energy message is heard by those performers who can come to your aid. To do this, he must be strong enough not to get lost in the countless chorus of thoughts like “I want this! I want this!”, which are simultaneously sent by billions of people living on the planet.
Some are very good at increasing energy psychological trainings, where using special techniques facilitators boost the internal potential of training participants. After the training, participants are in a high-energy, euphoric state, and all their goals are realized very quickly.
But, unfortunately, external energy “pumping” usually only lasts for two to three months, then the procedure needs to be repeated. People become addicted to trainings and strive to participate in them again and again.
We offer a different approach - independent work to increase internal energy. If you use these recommendations, then your future will depend only on you! From your desire and from the efforts made. We give you a tool to work on yourself once and for life. Whether you take it is up to you.
Increased internal energy and self-confidence
The duration of the implementation of the events you have planned directly depends on the internal energy with which you will go towards their implementation.
If you are a very confident, energetic and purposeful person, then your plans can come true in just a few days. But such people rarely study methods similar to ours - they simply do not need it. And people with a lot of doubts and worries always have low internal energy, and the time frame for realizing even their most ardent desires (if they exist at all) stretches out for many years. This leads to a simple conclusion: to speed up the formation of the events you need, you need to use special exercises aimed at increasing your energy potential.
It is recommended to master such exercises at the next stage of studying the methodology of event formation.
Inner doubts are a devourer of vitality
Inner doubts and worries like “Did I do everything right? Did I say anything unnecessary? Did I do the right thing by buying this dress?” and so on. Internal doubts, which are the result of the uncontrolled work of your own mind, are the main devourer of your strength and health.
A person who constantly doubts and, most importantly, tries to come to informed decisions through constant internal reasoning, is most often poorly suited to prosperity in our lives. A continuously working “word mixer” takes away such a person’s time and energy with a complete lack of visible results.
This does not mean that we urge you not to doubt anything and always have a judgment on any matter. Doubt is the lot of a thinking person. We are only trying to convince you that you need to solve problems not with the help of your “word mixer”, but with the help of stronger and more knowledgeable forces. But to resolve your doubts and questions with the help of the subconscious (that is, with the help of guided intuition), you must be able to silence your mind and make room in your head to receive answers to your questions.
Powerful energy is a guarantee of success
A person with powerful energy can, at will, make contact with any egregors, including very high ones, and literally “force” them to fulfill their desires.
There are such people, but they are few and they usually do not attach importance to their capabilities. But if you run in all directions at once, violating the second principle of the Event Formation Methodology, then even with the highest energy you can wait a very long time for your desires to come true. But if high energy and one goal are combined, then it can be realized literally the next day.
You can increase the power of your energy in different ways. Various oriental gymnastics, especially qigong, help very well with this. Can be used breathing exercises from yoga or from rebirthing.
In yoga Special attention is given to the concept "prana".
The word “prana” translated from Sanskrit means “vital breath, vital energy.”
According to ancient Indian views, when breathing a person absorbs not only oxygen, but also a certain energy substance, which is called “prana”. This energy, inhaled by a person along with the air, is transferred to various organs of the body and processed by them, collectively forming an internal “pranic current”.
We also want to offer you one of the famous yoga breathing exercises.
Exercise “TRIANGLE BREATHING”.
One of the most effective techniques for gaining energy in yoga is “triangle” breathing, which means dividing the breathing cycle into three stages: inhale-hold-exhale and then repeating this cycle many times.
Different sources provide different recommendations for the duration of these stages. Our experience shows that it is best to use the same duration of stages and keep them multiples of the number of heart beats - 6 beats (6 beats per inhalation, 6 beats hold and 6 beats exhale). If this duration is not a problem, try increasing the duration of the stages to 8, 10 or even 12 heart beats.
If you are doing the exercise in a room with a large table or wall mechanical clock, then you can take the “ticking” of the clock as the unit of reference. One tick-tock usually corresponds to about one second. One stage of the cycle should also last 6 (8,10,12) “tick-tock” hours.
You can perform the exercise standing or lying down.
Breathing should be done quite freely, without interruption or tension. Inhalation is carried out according to the following scheme: the lower abdomen is filled with air, then the middle part, then the top of the chest to capacity. Exhale in reverse order: top-middle-bottom.
While performing the exercise, using the “inner gaze” or “ray of attention”, you need to mentally send streams of energy from the lungs to all organs and parts of your body - including diseased organs to heal them. You can breathe through diseased organs, that is, imagine that air enters and leaves through this organ (eyes, liver, knee, etc.).
If you do it before bed, you will have colorful dreams. The exercise can be performed while walking - then the duration of the stage is regulated by the number of steps. The number of triangle breathing cycles is 5-10 at a time, otherwise you may feel dizzy from an excess of oxygen.
It is advisable to perform the exercise constantly, but to increase your energy and get the effect, you need to do it daily for at least a month.
Breathing exercises provide a general, non-selective increase in energy. You will feel cheerful, confident, and the good mood will not leave you. The efficiency of realizing your wishes will increase several times.
To charge internal energy, visualization techniques are widely used, that is, imagining that energy flows from external environment enter your body and fill it.
For example, if you are overcome by doubts based on personal relationships or you want to impress with your cheerfulness and freshness of judgment, then we recommend charging yourself with light and pleasant energy.
Exercise “SPACE ENERGY”
Stand straight, stretch and release your body muscles, close your eyes.
Imagine that a column of slightly glowing transparent energy descends on your head directly from the distant depths of Space. You have seen similar pillars in stormy weather, when individual rays of the Sun make their way through rare openings between dark clouds. The flow of energy entering you through this pillar can be painted in a color that is pleasant to you.
Golden energy gives fun, lightness, wit. Blue or silver - determination, inner peace, confidence in success. The incoming energy fills you completely and pours out through your heart onto those around you.
The flow of energy should be with you all the time - when you work, travel, relax, etc. You must become like a puppet - a doll suspended on a “thread” of the energy flow.
Be a puppet for several days, and you won’t recognize yourself, let alone your friends.
You can recharge your energy from the sun, trees, water and other natural objects. In general, any methods are good. Another thing is that various ways Charges provide energy of different “densities” - depending on which energy centers your enhanced energy supply goes through.
Accordingly, if you are going on a date and need to muster up the courage to confess your love, you need soft and gentle energy - the rays of the setting sun can provide it. Here is one exercise that will help you achieve this goal.
Exercise “CRYSTAL VESSEL”
- Stand facing the rising or setting Sun.
- Squint your eyes and try to see through them a thin ray of sunlight coming from the Sun directly into your eyes. Remember this ray and close your eyes.
- Imagine that your body is an empty crystal vessel that needs to be filled with solar liquid. Begin to “fill yourself” with solar liquid through the sun’s ray, which enters directly into your eyes. The liquid will gradually fill your legs, torso, spill into your hands, then fill your head and begin to pour out through the top of your head, creating a sunny radiant stream around you.
- If the Sun is covered by clouds or you are indoors, you can imagine a ray coming from above and charge yourself from it.
- At the end of the exercise, which should last from 3 to 5 minutes, wash your face with open palms.
Exercise “INDICATOR HANDS” (additional to the previous one).
Stand straight, completely relax your arms and let them “hang” along your body. Start doing the “Crystal Vessel” exercise. As the vessel “fills,” your hands should very slowly begin to rise up to the sides. This should only happen spontaneously. On a conscious level, you should only observe the process of raising your hands up. Lifting speed - from bottom to top no faster than 3 minutes. The most difficult place is from horizontal position arms to vertical upwards, since the shoulder muscles are not used to lifting our arms up, especially through the sides. This position can be passed through for the first or second time with some conscious effort.
The arms immediately begin to rise spontaneously in about 60% of people; the rest require a certain amount of effort and time to develop this ability.
This is an exercise to charge with “gentle” energy. But if you are going to sort things out with your superiors or with a business partner, and it is advisable to literally impose on your interlocutors the point of view you need, then we recommend that you do the following exercise.
To perform this exercise, it is advisable that you be alone in the room while doing it and you have the opportunity, even if not very loudly, to mutter something or even shout something, and at the same time no one will come running and offer to call psychiatrists.
Exercise “I AM THE POWER!”
- Stand straight, raise both arms to your chest, clench your fists and forcefully throw them up, down or away from you (you can only use one hand, one at a time).
- At the same time, with the most emotionality and expressiveness possible for you, literally shout out a short energetic phrase like: “I am the power!” I am energy! I am the master (of my life)!” or “I am happy (rich, cheerful, successful)!” The text can be more practical like: “I am the head of the department!”, “I am submitting a report!” or “I’m the sexiest!”
- You need to perform this action 5-6 times in a row. If you do it very energetically, you will literally feel waves of energy hitting the back of your head from the inside.
Let's get to know ourselves
The next step towards increasing your energy is to see what a wonderful person you are. To do this, you need very little - just remember once again how many different peaks on your life’s path you have already overcome. And once again make sure that you have always done it wonderfully.
It should be noted that most people do not remember their successes and greatly underestimate their achievements, and this should never be done.
To help you really evaluate your strengths and achievements, we suggest you complete a simple exercise.
Exercise “MY ACHIEVEMENTS”
- Take a piece of paper and a pen. Divide a sheet of paper with lines (across the sheet) into three equal parts. Above each part, make one of the following inscriptions: 1) My positive qualities. 2) What have I achieved? 3) Where can I prove myself?
- Take a comfortable position while sitting at the table, relax your body muscles, stop your thoughts racing.
- Mentally ask yourself the question: “What positive qualities do I have?” and begin to write down the answers that appear in the first column. This could include kindness, cheerfulness, openness, perseverance, the ability to empathize with other people, the desire to help them, etc. This may also include and your very specific achievements - physical strength, beauty, ability to play chess or speak English foreign language, drive a car, swim, fish, write or draw beautifully, play an instrument or sing songs, etc.
- When you finish filling out the first column, move on to the second. In the same way, in a state of relaxation and stopping the racing of thoughts, ask yourself the following question: “What have I achieved so far?”
- As soon as the first answers appear, start writing them down without getting distracted by memories and discussions of missed opportunities. Your “word mixer” will constantly try to seize the initiative from you and start discussing some problems - do not give in to her attacks. In the second column you should write down ALL the more or less significant achievements of your life. This may be an entry or an end educational institution, marriage or divorce, buying a nice thing or an interesting trip, meeting interesting people or doing difficult work, writing a song or catching a big crucian carp while fishing, etc. and so on.
As we have already said, there is no person who could not recall a dozen or so achievements.
- When the achievements stop popping up in your memory, proceed without interruption to filling out the third column. Ask yourself mentally the question: “Where could I show myself best?” and begin to write down the answers that appear. The answers, again, can be very different. Maybe you see yourself as an outstanding military leader or a prominent politician, a preacher or intelligence officer, the father of ten legitimate children or a successful Don Juan, etc.
- It would be nice if the entries from the second and third columns intersect and complement each other. This will mean that you write down in the third column not just your fantasies on the topic “Who would I like to be,” but some aspects of your real life and activities confirmed by your very specific successes.
The total time spent on performing the exercise is from 15 to 30 minutes.
When you finish the exercise, you will need to return to your normal state of consciousness, review and analyze the recordings again. We are sure that it will be a great revelation for you to see all your advantages and achievements at once. People tend to forget and downplay their achievements and focus on their shortcomings, which reduces their energy and self-confidence.
Doing the above exercise will certainly increase your self-esteem and self-confidence - i.e. will increase your energy and facilitate communication with high egregors.
But do not throw away these sheets of paper with the completed exercise, but save them! And write down your new achievements as they appear. And if you remember and look for new achievements, they will constantly appear in your life. And you will become more and more convinced of what a talented, successful and simply outstanding person you are! You will be filled with a sense of self-worth, and this is the high self-esteem necessary to quickly achieve the goals you need.
And don’t forget that there are equally outstanding and successful people next to you, so you have no reason to look at other people with contempt or arrogance. This will already be an idealization (that is, an exaggeration) of your abilities, and Life will be forced to give you a lesson in destroying this idealization. Therefore, think simply: “I am super! And those around you are super!”, although they may not even realize it.
And it’s time for us to take stock of the results.
RESULTS.
1. The time frame for the implementation of planned events directly depends on the internal energy with which you will go towards their implementation. Therefore, everyone accessible ways you need to increase your energy and your self-esteem.
1. To increase your energy, the first thing you need to do is get rid of constant doubts and fears. We have already considered techniques for stopping the “word mixer”.
2. The next way to increase your energy is to use various types of exercises, during which you will visualize the flow of energy flowing into your body from external sources, which can be the Sun, trees, mountains, fields or open bodies of water.
3. To increase your self-esteem, it is very important to record on paper all your previous achievements and constantly add to this list.
| This is the very first book methods of Alexander Sviyash, which later developed like technology Intelligent life. |
