Transcription
Hello, friends. Before filming this video, I faced a serious dilemma. What single exercise can be considered the most magical, the one that truly suits everyone, heals the whole body, and has no contraindications? After all, there is a huge number of various rehabilitation complexes for the feet, for the back, for the joints, for blood circulation. But if you need to choose only one such exercise that affects the whole body: both physically and physiologically, the first thing that came to mind is, of course, walking. Yes, it is a universal exercise, but modern walking in shoes on flat, hard surfaces often brings more harm than good to the body. Swimming is also not it. It does not restore the natural hierarchy of our muscles. Push-ups, pull-ups, yoga poses. Again, not it. And after some thought, I realized that the most universal and beneficial exercise is called "zhgonka". Why so? Several key processes are combined in this movement. First, it is the activation of muscles, fascia, joints, and the spine. Second, it is the improvement of blood circulation and lymph flow. Third, it is the stimulation of digestive organs. We activate intestinal peristalsis and bile flow. Fourth, it is the relief of tension from the back, neck, pelvis, torso, and limbs. We give this exercise as a warm-up in our courses dedicated to spinal health. Therefore, it can be done by everyone, any person capable of maintaining an upright position, including those with intervertebral hernias, even in the acute period. Before proceeding to demonstrate the technique of performing the exercise, the most magical, the most effective, the best, you probably have a question: why do one exercise at all if you can do a whole complex? And I will gladly answer this question of yours as well. Dasha, we keep "zhgonka", we support it as the best exercise that can be done alone to solve many problems. But if you have an internal need to do a little workout, a small complex, then I have prepared a ready-made scenario for you, which you can watch and study in my Telegram channel by following the link and going to the bot. How to do the exercises? I will show and tell. If you wear a watch, I strongly recommend you take it off before "zhgonka", because you can really hurt your sides with this watch and get more harm than good from performing this exercise. The first thing we start with is our starting position. We place our feet parallel to each other, at a width exceeding the width of our pelvis, by about one and a half times. So, look how my feet are parallel here. What does this mean? Not like this, not like this, but precisely in such a parallel position. Next, friends, is axial extension. What is this creature? You need to truly imagine the following image within your consciousness, that some magical hand has taken you by your hair and is pulling you with all its might vertically upwards. This image will allow you to maintain this axial extension, which is one of the criteria for the correct performance of our "zhgonka". After positioning the feet, forming the axial extension, which we must not lose during the exercise, we begin to make light twists in the pelvic area. That is, we rotate our pelvis and our torso. Our arms, in response to this rotation, being relaxed whips, begin to make these characteristic movements. That is, by rotating the torso, we set our relaxed arms in motion and perform these light whipping movements with them. Do not lose axial extension, do not lose the position of the feet. The impulse of this work comes from each foot, passes through our knees, crosses in the pelvic area, then connects our entire spine, and the work goes up to the crown of the head during this movement. There are quite a number of variations of performing "zhgonka", but I have listed the main points. You can rotate your head, turning it away from your body. You can keep your head fixed straight. You can do the arm movements at a lower level, so that they whip your pelvis. You can raise them higher, so that they whip your thoracic spine and torso. You can raise them very high so that they go upwards, but this is already advanced and a more complex level. For beginners, I recommend keeping your arms down. Key mistakes that people make during this exercise, first, is violation of the initial position. Yes, feet parallel, feet slightly wider than the pelvis, otherwise "zhgonka" will not work. Next is the loss of axial extension. And the last mistake, on which I would like to focus your attention, is excessive internal tension. It should not be there. That is, "zhgonka" is a light, relaxed internal state. That is, your task is to relax your periphery, your upper limbs, so that they hang like free whips. Then this activity will engage precisely those muscles that are hierarchically more important and in need of further development. Therefore, just relax and do it. How long to perform this exercise, when to do it, and so on. Usually, when I perform this exercise myself, I set a timer for 3-4 minutes. Doing it longer, well, let's say, becomes tedious. Nevertheless, this time of 3-4 minutes is enough to prepare yourself in the morning as a warm-up, to somehow unload during the workday during a long trip, get out of the car and get the blood flowing a bit. All in all, this exercise can be done in completely different life circumstances. Such a simple exercise in which the whole body works, restoring its natural muscle hierarchy and internal lightness. It can be done in the morning to wake up, or in the evening to relieve stress and fatigue. 5 minutes of "zhgonka", and the body becomes warm, light, alive. And if you want to diversify your practice, go to the already mentioned chatbot. There I share a full workout for every day, which will help you restore mobility and energy in your entire body. Friends, and you can watch the best and most effective exercise for getting rid of varicose veins in this video.