5 exercises from the miracle of technology. Five “Magic” Spinal Exercises Recommended by Paul Bragg

1. Hundred

Hundred is one of the most popular exercises for the abdominal muscles in the Pilates system. It is well suited to warm up the muscles before something serious. It is necessary to lie on your back, bend your legs, the shoulder blades do not touch the mat, the chin looks up. The lower back must be pressed to the floor, straining the press and drawing in the stomach. After that, start swinging your palms down, as if hitting the air.

muscles abdominals very hardy, so they like a large number of repetitions. As the name of the exercise suggests, you need to do 100 hand swings. This, by the way, is also useful for burning fat in the abdomen. And if your abs are already strong and one hundred seems not enough, you can repeat, but with your legs stretched up at an angle of 45 degrees.

2. High chair

It's almost like squats, but with less stress on knee joints who suffer greatly from ordinary squats. Usually the chair is performed against the wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair. But you can do it without support, so the buttocks and back muscles will be better worked out. Important note: here the back cannot be rounded. From the coccyx to the top of the head, the body should be straight, the pelvis laid deep back. As in regular squats, the knees do not go over the toes, the hands are near the head or extended forward. You need to “sit on a chair” while you have strength, on average 12 minutes, and do better 35 approaches.

3. Push-ups

An exercise familiar from school is capable of much. After all, push-ups can be not only classic, but also from the knees from the floor and standing from the wall, from the table, from the chair, and from the chair upside down, from the bench, with a jump, from a narrow or very wide staging hands

During push-ups, the abdominal muscles should be tightened, the buttocks tense, the arms should be set clearly under shoulder joint. Choose the method you like best and do about 35 sets of 1015 reps.

4. Jumper

The classic cardio exercise seems very simple, but it works just magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in 15 minutes. Starting position legs together, arms along the body. Then simultaneously raise your arms through the sides above your head and jump to spread your legs slightly wider than your shoulders.

This exercise is included in some foreign courses military training because it greatly improves endurance. If you make at least 20 jumps, the vitality will rise greatly.

5. Plank

There are a lot of varieties of the plank: on the arms and one leg, with a wide setting of the legs, a side plank on the forearm, on an outstretched arm, with a rise of opposite arms and legs.

First, try standing for 30 seconds. Over and over again, gradually, adding 15 seconds every day, you can learn to stand in the bar for two, and three, and even 10 minutes.

The priceless gift of health. healthy spine– a healthy body Paul Chappius Bragg

Five “Magic” Spinal Exercises Recommended by Paul Bragg

It is not in vain that the reputation of “magic” has been entrenched behind these exercises. They are simple in execution and effective, but, despite the apparent similarity, they are very different in the nature of the action.

Their appearance as a complex was preceded by long years observations and data analysis. Only being completely confident in their effectiveness, Bragg proposed them as a set of exercises for the spine.

Important! You can perform these exercises all at once (one after the other), or with a short rest break after each. The main thing is to fulfill them, and all five. Only then will they really turn from simple ones into “golden ones”. The secret of their magical power lies in an integrated approach.

The intensity and regularity of performance should be determined purely individually, based on the state of your health and well-being.

At first, the exercises should not be repeated more than two or three times. After a day or two, you can increase the number of repetitions to five or six, and later, if desired, up to ten. Moreover, by performing these exercises, you will almost immediately - after a couple of days - feel significant relief.

At the very beginning of classes, the entire program should be performed daily. After you feel a significant improvement in your condition, exercise can be reduced to two to three times a week. This amount will be enough to maintain the flexibility and relaxation of the spinal column. In this regard, Paul Bragg said: “After a week of such exercises, some of my patients felt favorable changes in the spine and throughout the body. And after two or three weeks, this improvement stabilized. But not everything is so simple. Please note that destructive changes have been taking place in the spine for years and it is impossible to eliminate them with one-time measures. Daily training of the spine is necessary - this is the only way to stimulate the growth of cartilage, stretch the spinal column and restore its elasticity.

Bragg's first "magic" exercise

You will probably be curious to know that this exercise has a beneficial effect not only on the spine. Its healing effect is also directed to the nerve endings of the head and eye muscles, stomach and intestines.

This exercise helps prevent headache, eye strain, indigestion and poor absorption of food, helps to relax the spine. If you do it right, you will immediately experience relief.

Algorithm of your actions

1. Lie face down on your stomach.

2. Leaning on the hands and feet, take the “lying emphasis” position.

3. Now lift your pelvis.

4. Arch your back in an arc (while the weight of the body falls only on the palms and toes, the pelvis is raised above the head, the head is lowered, the legs are shoulder-width apart, the knees and elbows are straightened).

5. Fix yourself and your feelings in this position.

6. Lower the pelvis almost to the floor (remember that the arms and legs must be straightened while doing this), this will give the spine a special tension.

7. Raise your head and sharply (within reason) throw it back.

Repeat the exercise several times.

How to do the exercise

This exercise should be done slowly. At the same time, try to lower the pelvis as low as possible, and then, arching your back up, raise it as high as possible. And so several times: lower - raise, lower - raise ...

Start with a small amplitude, gradually increasing it - for example, start moving not from the maximum position of the pelvis up, but from the lying position, gradually increasing the amplitude swinging the body. You should start the exercise, based on compliance with your physical health.

Contraindications

Those who have problems with the lumbar spine;

Those who have problems with the cervical spine;

With high blood pressure.

Exercise should be performed with caution in people suffering from overweight body. The reason is that the so-called hyperextension of the spine can negatively affect the well-being, and overweight capable of causing damage wrist joints, which account for the main load while maintaining body weight.

Bragg's second "magic" exercise

Exercise stimulates the nerve endings of the liver and kidneys. As a result regular classes these organs begin to function well. Twisting of the spine along the axis contributes to the stretching and kneading of the ligamentous apparatus.

Algorithm of your actions

1. Lie face down on your stomach.

2. Stretch your arms and legs straight.

3. Raise your pelvis and arch your back (while keeping your body weight on your hands and toes only).

4. Turn the pelvis as far as possible to the left, lowering the left side as low as possible.

5. Fix your feelings in this position.

6. Turn the pelvis as far as possible to the right, lowering the right side as low as possible.

7. Fix your feelings in this position.

8. Repeat the exercise several times.

How to do the exercise

Perform this movement slowly without bending your arms and legs. Focus on stretching your spine well.

At first, the exercise may seem extremely tedious to you and not work out. This is fine. Keep doing it, but in no case do not overexert yourself. After some time, the movements will become much easier for you, as not only the muscles, but also the nervous system will be strengthened. However, keep in mind: this exercise will always remain quite difficult and demanding.

Bragg's third "magic" exercise

This exercise completely relaxes the spine, affects every nerve center and improves the condition of the pelvic region. Strengthens the muscles that support the spine in an extended state. Stimulates the growth and strengthening of intervertebral cartilage.

Algorithm of your actions

1. Sit on the floor.

2. Extend your legs freely forward, slightly bending at the knees.

3. Hands, without bending at the elbows, spread slightly behind your body and lean on them.

4. Raising the pelvis (with the weight of the body only on the legs and arms), raise the body to horizontal position spine.

5. Gently lower yourself to the starting position.

6. Repeat the exercise several times.

How to do the exercise

The exercise should be performed at a fairly fast pace, but not abruptly, in order to avoid injuries to the sacral and coccygeal spine.

The Fourth "Magic" Bragg Exercise

This exercise is extremely useful for the entire spine as a whole, as it helps to stretch it, which leads to a balanced state of all body systems. As an independent exercise therapy item, it is also useful for stomach problems.

Algorithm of your actions

1. Lie on your back.

2. Legs and arms are freely extended to the sides.

3. Bend your knees and pull them towards your chest.

4. Grab your bent knees with your hands.

5. Without releasing your hands, strive to push your knees and hips away from your chest, while stretching your neck and raising your head, trying to touch your knees with your chin.

6. Hold the body in this position for five seconds.

7. Repeat the exercise several times.

How to do the exercise

If you have problems with the lumbar spine, being careful, you can try to perform a lightweight version of this exercise.

First, gently pull your knees up to your chest, wrapping your arms around them. Stay in this position for a few seconds to a few minutes - this will help stretch your spine. And only after that, getting used to it, you can try - carefully! - begin to perform the exercise in full.

Contraindications

If you have problems with the lumbar;

In the presence of a hernia.

In this case, there is a danger of pinching the nerve and it is better to avoid it.

Bragg's Fifth "Magic" Exercise

One of the most important exercises lengthening the spine. As a separate item of exercise therapy, it stimulates the work of the large intestine.

Algorithm of your actions

1. Lie face down on your stomach.

2. Arch your back in an arc (the head will be lowered).

3. Raise the pelvis high (with the weight of the body only on the legs and arms, make sure that the distance between the palms and feet is not too large).

4. In this position, go around the room around the perimeter (for the convenience of performing the exercise, it is permissible to bend the legs slightly at the knees).

When you do this exercise, your head is in a position below the body and there is a constant rush of blood to it, which is not helpful with high blood pressure.

Summary

Perhaps, for some, these exercises will seem ridiculous and too tiring, but the fact remains: by performing the entire complex daily, after a week you will feel significant relief. After that, it will be possible to reduce the frequency of classes to two times a week.

So, the spine will be healthy if you follow the following recommendations:

Do not overload your back;

Avoid prolonged static loads;

Make it a rule to take a break every hour and a half if you work at a computer;

Lift weights, if necessary, not in a jerk, but smoothly, making the most of the strength of the legs, not the back;

Control weight;

Do not abuse salt;

Regularly cleanse the body of toxins;

Adhere to a healthy diet;

Keep good posture;

Remember the need physical activity and constantly do exercises to stretch the spine.

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To do even simple exercises with benefit, you need to do them correctly.

1. Exercise "A hundred"

The 100 is one of the most popular exercises for the abdominal muscles in the Pilates system. The abdominal muscles are very hardy, so they “love” a large number of repetitions.

As the name of the exercise implies, you need to do 100 “hand strikes”. This, by the way, is also useful for burning fat in the abdomen. And if your abs are already strong and one hundred seems not enough, you can repeat, but with your legs stretched up at an angle of 45 degrees.

2. "Stool"

It's almost like a squat, but with less stress on the knee joints, which suffer a lot from regular squats. Usually, the “high chair” is performed against the wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair.

The exercise can be complicated - perform with dumbbells or alternately raising your legs, keeping them on weight. You need to sit on the “high chair” while you have the strength, on average 1-2 minutes, and it’s better to do 3-5 approaches.

3."Push ups"

During push-ups, the abdominal muscles should be tightened, the buttocks are tense, and the hands should be placed clearly under the shoulder joint. Do about 3-5 sets of 10-15 times, and you can do this anywhere - even in the kitchen while breakfast is being prepared.

4. "Jump"

This exercise seems very simple, but it works just magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in just 15 minutes! Starting position - legs together, arms along the body. Then simultaneously raise your arms through the sides above your head and jump to spread your legs slightly wider than your shoulders. Quickly return to the starting position.

Jumper is included in some foreign military training courses because it improves endurance very well. If you make at least 20 jumps, the vitality will rise greatly.

5. "Plank"

There are a lot of varieties of the plank: on the arms and one leg, with a wide stance of the legs, a side plank on the forearm, on an outstretched arm, with a rise of opposite arms and legs.

First, try standing for 30 seconds. Time after time, gradually, adding 15 seconds every day, you can learn to stand in the bar for two, and three, and even 10 minutes.

So, five simple exercises that, when done correctly, work wonders: a hundred, a chair, push-ups, a jumper, and a plank. If in doubt that you can handle it yourself, work with specialists so as not to harm.

All full issues of the Miracle of Technology program are located.

hike in Gym requires both money and time and, most importantly, reliable motivation. However, there are other ways to get in shape. We carefully analyzed the home programs of leading private trainers and chose only five exercises that can radically change your body for the better.

T-arm push-ups

Difficulty level: 3/5
Develop: chest, shoulder, triceps, abs
Equipment: strength of will

This is far from the easiest exercise for a beginner. First of all, because its correct implementation will require not only basic physical training but also good body coordination. So, take the emphasis lying down, as for a classic push-up. Hands at shoulder width. Push up and, returning to the starting position, turn your torso to the left, while raising your left hand. Hold this position for two seconds, then repeat the same for the right hand.

Replays: three sets of eight push-ups each.

Squats with weights

Difficulty level: 2/5
Develop: muscles of the pelvis and lower back, hips, shoulders
Equipment: dumbbells and legs

Almost standard squats, where your body is forced to push out more than just its own weight. Even athletes can perform such squats entry level, the main thing is not to overdo it with dumbbells. Started: feet shoulder-width apart, dumbbells in the starting position. Lower yourself until your knees are bent at 90 degrees. Returning to a standing position, simultaneously raise the dumbbells until your arms are fully extended. Do not bend your lower back and make sure that your heels do not come off the floor.

Replays: three sets, ten reps each.

Divorces of dumbbells to the sides while standing

Difficulty level: 4/5
Develop: posterior deltoids, rotator cuff and trapezius muscles
Equipment: dumbbells and concentration

Concentration is especially important in this exercise. No need to be distracted by serials and third-party thoughts: stay focused on the muscle being worked out. Starting from a low stance, the back is arched at the waist so that the body remains parallel to the floor. The back is absolutely straight. Hands with dumbbells are bent at the elbows at 45 degrees. Spread them to the sides, the shoulders at the peak of the amplitude are on the same line, the elbows are directed upwards.

Replays: standard, three times ten.

Russian twists

Difficulty level: 4/5
Develop: oblique muscles of the press
Equipment: national pride and purposefulness

The oblique muscles of the press are quite difficult to work out, especially for a beginner. However, it’s hard in teaching, but on the beach it’s cool. Sit on the floor, don't be afraid. Feet off the floor. Arms extended in front of you, palms together. Tighten the press (in this position it should remain during the entire approach). Start turning left and right, take your time. Each movement is smooth, confident, without fuss.

Replays: three sets, twenty reps.

plank

Difficulty level: 2/5
Develop: muscles of the shoulders, back, buttocks, thighs, abdominals
Equipment: stability, floor

One of the most underrated exercises - apparently because it looks too simple from the outside. In fact, it is quite difficult to perform the bar correctly both in technique and in time. There are many varieties of the bar, from elementary, when you take an emphasis lying on four points, to serious ones - when you raise the opposite arm and leg, you leave the body on only two points. The main thing to remember is that during the entire exercise the body should maintain the most even position. Do not try to transfer weight from foot to foot, and even more so - do not arch your back. Be patient. Will count.

Replays: three sets, each for two minutes.

Sport

Spring isn't just about changing your wardrobe. It's still the period of active preparation of the body for the summer season.

In the fight for perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.

Here are 5 almost magical exercises, at correct execution which, your body will soon be transformed.

Just 10 minutes every day, and in a month you will not recognize him.

Exercises for the perfect figure

1. Plank

The plank is a static exercise.

This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.

To do it correctly, follow the example shown in the figure above.

Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.

If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.

2. Push-ups (push up exercise)

Push-ups are another exercise in which literally all the major muscles are involved.

Through this exercise, you strengthen your body.

Do it on a flat floor.

Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.

Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.

You must feel how the abdominal muscles, arm muscles, and also the front muscles of the thigh are tensed.

A set of exercises for a beautiful figure

3. Squats

Squats will help strengthen the muscles of the thighs, calf muscles, and also correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.

Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.

Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).

4. Stance of a hunting dog

Return to the starting position as you would for a plank.

Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.

Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.

So-called hunting dog stance develops gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.

5. Exercises with lifting the hips from a prone position

Raising the hips from a prone position is perfect exercise for body.

Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.

Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.

Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.

This program includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:

Workout 1:

1 minute plank

1 minute push-ups

2 minutes - squats

1 minute - hunting dog stance

1 minute - lifting the hips from a prone position

1 minute plank

1 minute push-ups

2 minutes - squats

* The break between exercises should be 10 seconds.

Workout 2:

3 minutes - plank

3 minutes - hunting dog stance

3 minutes - lifting the hips from a prone position

1 minute push-ups

* The break between exercises should be 15 seconds.

Perform a set of these exercises 6 times a week in the following sequence:

* Make the seventh day a day off.

Week 1:

Day 1: workout 1

Day 2: workout 2

Day 3: workout 1

Day 4: workout 2

Day 5: workout 1

Day 6: workout 2

Day 7: day off

Week 2:

Day 1: workout 2

Day 2: workout 1

Day 3: workout 2

Day 4: workout 1

Day 5: workout 2

Day 6: workout 1

Day 7: day off

After you have completed the second week, return to the week 1 exercise rotation again.

The results will not be long in coming. After 4 weeks you will not recognize your body.

*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with the right diet.