How to control your body. Alexander Technique: How to learn to control your body

For many, the spectacle of yogis piercing themselves in all possible and impossible places is a well-founded competitor in the fantastic with “skin” and “through” vision. Some are even more amazed by their ability to twist themselves into a knot and scratch their ear with their heel while extending their leg from behind. Some people are surprised by the opportunity to run on coals and swim in an ice hole. Pain is to blame for everything, in the face of which many have long capitulated and never dare to face it. And these people not only do this with almost undisguised pleasure, but also literally mock our passions and feelings.

Comparing yourself with them, like it or not, you will think about the presence of a strange difference with yourself and often even your own underdevelopment. However, how do they themselves explain their abilities and capabilities? The famous fakir Phoenix can shed some light on this issue.

Oleg Bulavatsky - creative pseudonym Phoenix, master of shock therapy, has a higher psychological education.

He was an ordinary child and never stood out as anything special, until one day, when he was twelve years old, he met his teacher.

“He read mantras and people were actually healed. I saw them throwing crutches on stage right there. First, he taught me martial art (wushu), and then he passed on more intimate knowledge. This is just fakirstvo and other abilities.

Oleg demonstrates a trick of sticking sharp knives into his throat. He can also do all the known tricks with fire and any others, including piercing his own body, which he usually, as he puts it, drives the audience crazy. All this did not come out of nowhere. In addition to the necessary advice from the teacher, it was training, training and more training. That is, he did not receive his abilities from birth, but received them of his own will, which leaves each of us a chance to become who we want, even if it is a little beyond the usual everyday world.

At the same time, many people do not understand how real the sensations of people who pierce themselves with various objects are. Oleg talks about it this way:

“You hear how the knitting needles pierce the skin, how they plunge into the tendons if it’s the throat, how they pass between the bones if you pierce your arm right through.”

Scientists have long known the effect of changing the color of perceived sensations. Too wise examples are not needed, since there are plenty of them in everyday life. Remember how many people like to have a compression massage of the lower neck (middle and upper trapezius muscles), while others may not tolerate it due to pain. From the same area, massage the painful point in the muscle between the thumb and index finger. In the end, there is an example of masochists, but this is such a vivid manifestation and absolute reprogramming of typical feelings that it is almost impossible to describe or understand.

All this can be intentionally achieved through a correct understanding of the mechanisms of nervous reactions, which, in fact, are controlled by a very accessible method. Pain, like any other sensation, even pleasure, has no physical form, although it is a consequence of completely physical processes in the body. Pain is not physical matter - it is only a signal warning the consciousness and subconscious of danger. And nothing more, although sometimes it seems that everything is happening quite the opposite. Even more figuratively, it can be compared to a red light bulb, which, the moment you accidentally sit on a hot stove, begins to blink hysterically, illuminating your entire being from the inside.

Even such a primitive understanding allows us to find many solutions to control the situation, regardless of the nature of the incident. For example, you can simply unscrew this light bulb, repaint it green, and associate events of a different nature with it. The most interesting thing is that this is not just a play on words, but a description of the actual basic principles with which you can cope with any pain.

Many people think that this ability is needed only by magicians working for the public, but this is a misconception. If every person had it perfectly, we could get rid of many problems, but if we applied it correctly, otherwise it would be the other way around. For example, you would probably give a lot for such an ability when you have a toothache and it is impossible to get urgent help. What can we say about headaches and any other health problems when a person experiences pain.

There is no doubt about a person’s ability to control pain, which you can verify for yourself if you want. Everything has its reasonable limits. In some situations, no amount of ability to hold the pain in your hands will help. Moreover, this may not always happen in cases where there is a certain danger of dying or being severely injured and remaining disabled, as one might assume. We are talking about sudden pain, and pain in those cases when it is so all-consuming that the person’s brain is not able to concentrate on overcoming it.

However, if everyone knew pain management, the population of our home planet would be significantly smaller. After all, this is a red light that warns of danger, and illiterate operation of this quite useful tool can lead to injury, disability, deformity and, of course, premature death. For example, you have a cancerous tumor in your brain, but you did not pay attention to the strange pains and, in order not to burden yourself with trips to the doctors, you simply “turn off” the unpleasant sensations every time they appear. What will happen is clear. There are hundreds of such examples, but the main thing is to understand that the ability to manage pain is not a panacea for all problems, but is needed only for temporary use when nothing else is possible.

If you want to learn to control pain, then you have only two ways: patience and reprogramming perception. If you yourself understand patience, realizing its presence or absence, then for others you need to know the techniques or at least the principles of training in the most general terms.

How to cope with arm numbness, fear of injections, pain...

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The human body is one of the most interesting mechanisms in the world. And, like any mechanism, you can apply your own “hacks” to it to make your life easier.

What to do if your throat tickles

Just scratch your ear - you will stimulate the nerve endings that will cause a spasm, and this will relieve you of the unpleasant sensation. Ear, nose and throat doctor Scott Schafer came to this conclusion.

What to do if you can't hear someone

The answer is simple and banal: listen more carefully, but with your right ear. The secret is that the right ear is better at recognizing speech, and the left ear is better at recognizing musical tones and notes. This is due to the peculiarities of the functioning of the cerebral hemispheres.

What to do if you are afraid of injections

The feeling from the injection really cannot be called pleasant. However, there is a trick here: try coughing.

Studies have shown that people who coughed during intravenous injections felt less pain than those who did not. Coughing causes a sudden, temporary increase in pressure in the chest, inhibiting the spinal cord's job of conducting pain.

What to do if your nose is stuffy

Dr. Lisa DeStefano's method: You need to press your tongue against the roof of your mouth several times, and then press on the point between your eyebrows.

After about 20 seconds, the congestion will subside. This occurs due to the fact that a special porous bone - the vomer - located in the nasal region, seems to “swing”, gradually opening the passage for inhaled and exhaled air.

What to do if you overeat a little before bed

This method will help avoid heartburn. Just lie on your left side, says gastroenterologist Anthony A. Starpoli.

Your stomach will then be lower than your esophagus, preventing acid from entering your larynx. And it is highly recommended not to go to bed immediately after eating, but to wait 2-3 hours.

What to do if you have a toothache

Visit the dentist immediately! But to relieve the pain itself, do this: rub an ice cube on the back of your hand - in the V-shaped membrane between your thumb and index finger. Toothache will be reduced by half.

Here's how it works: Stimulating the nerves in this area of ​​the arm causes slight numbness and blocks pain signals from reaching the brain.

What to do if your nose is bleeding

You need to take a cotton swab and apply it to your gums behind the small dimple under your nose, and then press hard on it, advises Peter Desmore.

The bleeding will stop because you are blocking the artery by pressing. The principle is the same as when applying a tourniquet. But, if the bleeding does not stop for more than 5-10 minutes, consult a doctor!

What to do if you burn your finger

To reduce the likelihood of a blister, apply pressure to the burn site with a clean fingertip from your uninjured hand.

What to do if you are very worried

Doctor Ben Ebo advises you to blow on your thumb. Fun fact: the thumb has its own pulse, and by calming it, you can calm your heart rate.

When you blow on your finger, it cools it and calms your heartbeat. In addition, the action itself forces you to breathe deeper, which also has a sedative effect.

What to do if you bite into ice cream and get a headache

The feeling is familiar to probably everyone. This happens because the nerves in the roof of the mouth freeze and the brain decides that the whole body has cooled down.

In response to this, overheating occurs, and as a result, a headache occurs. To warm the palate and relieve pain, simply press your tongue against it, trying to cover as much area as possible. This method was shared by Ben Ebo.

What to do if your hand is numb

All you need to do is shake your head from side to side, says Lisa DeStefano. Numbness occurs due to compression of the nerve fibers.

The bundle of nerves responsible for transmitting signals from the hand to the brain passes through the neck, so you just need to stretch it to relieve numbness.

What to do if you want to learn to fall asleep quickly

When you wake up in the morning, get out of bed immediately and do not return there until you need to go back to sleep.

This will help your body subconsciously associate the bed with sleep, and over time you will be able to fall asleep just by touching the pillow with your head.

What to do if you need to learn something by heart

Professor Candy Gamegratner suggests repeating the text you need to remember several times before going to bed. During sleep, our brain organizes all information, and it is transferred to long-term memory.

In the morning after waking up, most likely you will know the text by heart.

What to do if you have a stabbing pain in your side when running

The feeling is familiar to almost everyone who has run at least once in their life. To avoid it, try to exhale when your right foot steps on the ground. The fact is that the tingling is caused by compression of the liver, and reducing the pressure on it is quite simple.

What to do if you want to dive deeper into the water

If you always find yourself short of air when you dive, try the method suggested by Jonathan Armbruster, MD.

Take a few quick, short breaths. Thus, you will have about 10 additional seconds in reserve.

Slight hyperventilation of the lungs will occur, and the brain will assume that you have enough oxygen. This will help you make a deep dive.

It has already been said a lot on this site that panic attacks are accompanied by the release of a large amount of adrenaline into the blood, with all the ensuing consequences.

The hormone adrenaline is produced by the adrenal glands and is involved in the implementation of a state in which the body mobilizes to eliminate a threat. During a panic attack, the threat is imaginary.

How to manage hormones

These chemicals are secreted by glands distributed throughout the body: the pituitary gland, adrenal glands, pancreas and testicles keep us in physiological balance.

The energy that allows us to get out of bed in the morning, build new muscles after a workout, and stay strong during sex also depends on hormones. A deep understanding of how the body works will help you regulate and control your entire life.

Stress hormone

Every morning, around five o'clock, the adrenal glands release their first burst of cortisol. This boosts metabolism, signaling the liver to start producing glucose. The second release occurs a few hours later - that is, exactly when we get out of bed. Cortisol levels remain high for most of us throughout the morning. This tones the body, preparing it for an eventful day. A deadline, meeting a girl, working in the gym - the hypothalamus responds to all this with the same stimulation of the adrenal glands. Not bad, because cortisol gives us energy, mobilizes our physical and mental abilities and allows us to solve difficult problems. On the other hand, the constant presence of this hormone in the blood simply wears out the nervous system - this is where its notoriety comes from. Try to set challenging tasks in the morning, so the level of cortisol in your blood will help you, not hinder you.

Insulin

After cortisol helps glucose enter the bloodstream, the pancreas produces insulin to move the glucose into cells for energy. This system works great if you lead a healthy lifestyle with a combination of healthy food, exercise and a rest schedule. Otherwise, the system begins to work against you. She is especially dependent on food. Sandwiches, pasta, and sweet dishes enter the intestines very quickly. As a result, blood sugar levels increase. The pancreas begins to urgently produce insulin. If this happens regularly, the body develops insulin resistance and, as a result, type 2 diabetes occurs. Legumes, fiber-rich vegetables and whole grains will help lower blood sugar levels. The best thing to do would be to increase the amount of exercise: muscle tissue is the largest consumer of sugar in the body.

Bad Sleep Theory

Hypothetically, the likelihood that all hormonal imbalances are closely related to poor night sleep is very high. You wake up after a restless 5-6 hours of sleep with cortisol levels going through the roof. Growth hormones and testosterone, on the contrary, are produced in smaller quantities. Your body will force you to seek solace in a breakfast filled with heavy carbohydrates. Sugar, and then insulin levels in the blood, will increase, which will lead to drowsiness. Feeling overwhelmed, you'll probably skip going to the gym. This means that insulin in muscle cells will not be converted into energy. Instead, it will be converted into fat. There is only one way to get out of the vicious circle: be sure to rest for a sufficient number of hours at night.

Hormones of life

During sleep, the body produces several types of hormones. These are anabolic testosterone, which is produced in the testicles, and human growth hormone, which is responsible for the pituitary gland. Testosterone increases sex drive and protects our immune system. Growth hormone, HGH increases the number of muscle fibers and promotes the breakdown of fat. The lower your cortisol levels, the better these two hormones work. Unfortunately, after thirty, the level of these hormones in the blood steadily decreases - but the production of cortisol and insulin, on the contrary, increases. Only constant physical exercise combined with proper nutrition will help you cope with this. If you don’t do this, and even work in a stressful position, then you can simply remain impotent.

Hormone management

Stanford University psychologist Kelly McGonagall is confident that the way you think directly affects the production and behavior of hormones. In addition, she advises remembering who you are and what you are doing at this particular moment when you feel overwhelming tension. 10 seconds in the middle of a sea of ​​stress is enough for anyone to stop and realize their actions. The body will adapt to the thinking and begin producing another hormone.

World Standard Legs (Leg Fitness Program)

At Sunset Plaza, we have taught thousands of different women to perform a simple set of exercises that have dramatically changed the appearance of their legs.

Since Sunset Plaza Body Shaping Center is located in the heart of one of the most fashionable areas of Los Angeles, many of our clients are celebrities, international fashion models, world-famous athletes and, if we are being honest, very wealthy ladies of the city. But the vast majority of our clients did not start out with the legs of superstars and the buttocks of fashion models. Women came here to become like this. Our clients are business women and housewives. The only thing that unites our visitors, regardless of their social status and age, is the desire to look their best and feel great.
They want what we can promise: World Standard Legs.

The Sunset Plaza exercise routine is based on ballet. Taking into account the special importance of posture and using ballet positions, we have slightly changed and adapted the key components of ballet training to everyday needs in order to achieve, without the painful and endless ballet rehearsals and training, that lean and elongated body shape that ballerinas are distinguished by.

Our work was based on the method of ballerina Lotte Berk, who thirty years ago suffered a spinal injury and was forced to interrupt her ballet career. She developed a system of exercises based on ballet positions that can be performed by people without dance training. We started with her method, and then, by modifying her exercises, we invented our own complex. These are the very exercises that you will perform to create World Standard Legs.

If you devote half an hour to these exercises at least three times a week, you will lose several centimeters in the volume of your hips, and your buttocks will become rounder and stronger than they were in childhood. This is what we promise you. And the more often you perform our exercises, the faster you will achieve the best results.

Our complex requires constant attention to posture in order to maintain it even when you are not performing the actual exercises. You don't just change your muscles - you acquire ballet posture, which will change the way you stand, walk, hold yourself,

When we ask you to push your chest forward, roll and lower your shoulders, lift your chin, and pull in your pelvis and abdomen, we are asking you to focus on the key points that determine good posture throughout the day. This correct posture will allow you to carry your body proudly, and it is the posture you deserve.

Of course, if you want to have World Standard Legs, then you should also have World Standard Health. Before you begin our program, consult with your doctor, tell him about the upcoming work on the program and ask for his advice.

If you are asked to name a group of women who have the most beautiful legs, it is likely that you will think of ballet dancers. Ballerinas spend entire years perfecting the shape of their legs. Our exercises are as close to exercises for ballerinas as possible for people who have never practiced ballet. But we look at the basic movements of ballet in a slightly different light, which allows us to achieve greater results. With our method, you won't have to spend years at the ballet barre. It will take you just a few weeks to achieve legs that are stretched and shaped to balletic perfection.

HOW TO LEARN TO CONTROL YOUR BODY

Most women have almost no feeling in the lower half of their body. And there is an explanation for this. The fat that is located in the lower half of the body is burned with great difficulty. This is stubborn and lazy fat. It is much more difficult to leave fat cells than in other parts of the body. And the thighs and buttocks have traditionally been considered the most difficult to get into shape. The method we have developed will allow you to feel these problematic parts of the body and, most importantly, give you the opportunity to control them.

The key concept here is visual representation. Close your eyes for a second... Imagine your body. What do you see? Down, starting from the waist... Chances are very high that you will see buttocks that are saggy. We all started life with high, round and firm buttocks. What about your hips? Have you gained inches of fat? Have your muscles started to sag and turned into something shapeless? What about your knees? Are there bulges of fat above them that are humiliating your legs?

Now open your eyes and look at the figure of a beautiful woman.

Do you think you can make your legs look at least a little like her legs? This is completely within your power.
Yes, nature gave us the pattern of our bodies, but you came here to correct it. And we will show you how much and where to cut, pick and sew. Create a mental image of your legs as you want them to be. Take your time to work on this image. To get a feel for the idea, look through this book, especially the photographs. Think about your feet. Don't you want to lose fat, build muscles, make them take on that lean and slender look? Do it mentally. Feel free to imagine your feet in their most perfect and beautiful form. We want this image to be firmly imprinted in your mind. Remember it. Carry it with you everywhere. Use it as a motive for studying - especially on those days when “everything is boring and you don’t want anything.”

Use the dream of World Standard Legs to overcome your cravings for fatty foods. When you crave chocolate cake or fried chicken, think not about the delicious food, but about your amazing legs in the future. If you eat fatty foods, you will not achieve success. Before you put anything in your mouth, stop and think about what this piece of food will do to my mental image? The confidence that the dream of World Standard Legs will become a reality will help you overcome temptations and continue training. Remember, you can be just as addicted to exercise and feeling great as you are to the taste of fatty and sweet foods.

As soon as you see the immediate results of the work - this will certainly happen - you will feel that you can control your body. You will have an incentive to truly control it and acquire these very World Standard Legs.

After six weeks, your hip size will decrease by five to ten centimeters. The buttocks will lift and become rounder and firmer. The stomach will become flat and the waist will lose about five centimeters. You will look much slimmer.

Now, if you are overwhelmed by the prospect, put this book down for a moment and think about what you really want. You see, you have to believe that you can control yourself and your body. We have seen amazing results hundreds of times with our clients. We believe that you will achieve the same and will not give up. We will share with you the secrets of creating beautiful legs; We'll give you a general plan for maintaining a great body shape, based on simple things that can be easily applied in everyday life, and we'll try to make sure that the sets of exercises you have to do make sense for you and your lifestyle. If you understand how your body works, you can control it. Remember that the main thing is to control yourself and your body.

Because our program is a global program for getting into the best possible shape and tone, you will find that you not only lose volume and weight, but also gain the loveliest legs.

FOOD FOR BRAIN

WAKE UP YOUR MUSCLES

Your glutes are the seat of power in your body. However, women tend to take a long time to develop a rapport with their gluteal muscles, as most women can't even find muscles there to squeeze and tense - they're so out of shape. And this movement is key for us. Once you master glute control, you can send that saggy butt to hell! Not only will the shape of your butt improve, your entire posture will improve.

To understand what we mean, try the following exercise. Stand up, put your hands on your buttocks and press them together. Do you feel your muscles contracting? Now tilt your pelvis forward a little, as if pushing it. (As you will see a little later, this movement is the main and key one for our exercises.) Squeeze the muscles more and more. Do you feel how much tighter your buttocks are becoming? Don't stop, squeeze harder and harder. It won't hurt. You are more likely to find this feeling pleasant. Even if your muscles are buried under a layer of fat, you will still feel the strength that lies in those muscles. It is this glute strength that will allow you to build World Standard Legs. We guarantee it.

If you strengthen your glutes, you will be able to control your hips and pelvis better. You'll strengthen your lower lumbar region (that part of your back that includes the ten lower vertebrae), which will give your entire body more flexibility. This means that you will not only feel better - you will also look much younger. And people will notice it. Many of our clients have shared stories from their lives that prove that World Standard Legs can give you World Standard Style. And this can captivate anyone.

HOW TO RELEASE TENSION

The key to our body shaping and toning method is pelvic tightening. As you progress from simple to more complex exercises, the function and action of the clamp will become clearer and clearer to you. This movement causes your muscles to stretch and strengthen at the same time.

A muscle that was worked without a pelvic clamp looks different than a muscle trained with a pelvic clamp, since the latter was still stretched and twisted. The muscle that was worked on without clamping the pelvis looks like a partially stretched guitar string. She can only produce a false note. But when a muscle is stretched along its entire length, it has more tone because there is more tension in the entire string. Clamping the pelvis is a guarantee of success for acquiring a slim and lean body. Try this clamp once and you'll see what we mean. Use Figure 1.2 as an example. Stand in front of a chair and place your hand on the back of it. Place your heels together and lift your toes off the floor about two to three centimeters. Without lowering your heels, bend your knees and lower yourself about two to three centimeters. Pay close attention to the sensation in your muscles. You should feel some stretch in your quadriceps, which is located on the front of your thigh. Now stand up straight again. Raise your heels off the floor again, but this time squeeze your pelvis. Push your pelvis forward and squeeze your buttocks. Now bend your knees again. Do you feel the difference? You felt your quads stretch more, but at the same time you felt tension in your buttocks, which will become stronger and firmer from this exercise.

The pelvic clamp provides strength and flexibility to your hips, buttocks, abdomen and lumbar spine. Our method is original in that it allows us to simultaneously strengthen and stretch muscles. As you just had the opportunity to see, the pelvic clamp sets a specific stretch in the quadriceps and hamstrings.

Clamping the pelvis while strengthening the muscles relieves tension from the lumbosacral spine, which has always been a vulnerable spot for women. Most women walk with a constantly tense lower back, and this part of their body is usually inflexible. By using a pelvic clamp, you can increase the flexibility of this part of the spine. Therefore, when you use the pelvic clamp in exercises for the abdominal muscles, you are also working on the whole body.

FOOD FOR BRAIN
We are almost ready to start shaping your body. But before we begin, we need to say a few words regarding your diet. Fat. Here is your enemy. If you reduce your fat intake to thirty percent of your daily intake, you will be on your way to better physical shape. If you reduce your fat intake to 20 or 25 grams per day, you will begin to lose weight. It's not the calories that are to blame - it's the fat. We are fortunate that many of the foods we buy at the store have their fat content listed on the packaging. Read what is printed on the package. If you are in doubt about fat content, do not buy such products. Get used to living without excess fat on or in your body. If you are looking for a special diet that fits into your lifestyle and suits your personal tastes, consult an experienced nutritionist for advice on creating a balanced low-fat diet. And one more tip: drink water. The bigger, the better. It gives oxygen and nutrition to the muscles, it reduces the feeling of hunger, it rinses your entire body. Remember: “no” to waste, “no” to extra centimeters at the waist.

BASICS OF ANATOMY
Everyone has muscles. If yours are hidden under several layers of fat, we will help you dig them out. Muscles can be shaped. Fat makes you look shapeless. We want you to lose that fat, build your muscles, and then give them shape and tone. Muscle tissue burns more calories than fat cells. The idea is to make your body a more efficient calorie burner by replacing fat tissue with muscle tissue, by changing the ratio of muscle to fat weight. You can do this by eating a low-fat diet, doing aerobics and strengthening your muscles with our exercise routine. Our six-week complex is designed to focus on the lower half of the body, where women carry up to eighty percent of their body weight. But in our set of exercises we also take into account the upper body. During the warm-up, you will use your arms to stimulate circulation, and then in push-ups to gradually tone your upper body. After all, why do we need World Standard Legs if we can't proudly show them off with beautiful arms?

WARM-UP BEFORE START

And so, warm-up before starting 6 weeks of exercise.

FORWARD AND UPWARD

We'll start with a ten-minute warm-up. This part of the exercise remains the same throughout the six weeks, although we will add push-ups and gradually increase the number of them.

None of our exercises, from warming up to cooling down, cause the body to shake or tremble from muscle tension. Our set of exercises is absolutely correct from an orthopedic point of view. There is no need to quickly perform exercises, jump, do not adhere to a pace that exceeds your capabilities, and in addition deprives you of the feeling of your own muscles. We leave you as little room for error as possible. The smooth rhythm in which we work will maximize the interaction between your body and mind.

No matter what exercise you perform, you must always monitor your posture. We will constantly remind you of this. If at any time you feel unsure of your movements, check the photographs.

Turn on the music. Stand in front of a mirror with your arms outstretched in front of you. The back is straight, the shoulders are turned and lowered. The arms are extended forward from the very shoulders. We start by raising our legs.

Let's try this movement. Raise your right leg with your knee slightly bent. Raise it as close to your right hand as possible and then lower it. We count: one. Now do the same with the left foot. We count: two

You must raise your legs sixty times to the music, each leg in turn. To the music...

We continue: we raise our legs all the time. Now spread your raised arms to the sides and raise them above your head, and then lower them again to shoulder level. Raise your arms as you lift one leg and lower them as you lift the other leg. Count the leg lifts all the time and do sixty more (right, left, right, left) in combination with arm movements

Now stand and place your hands on your shoulders, elbows wide and knees slightly bent. Make sure your feet are shoulder-width apart and your knees slightly bent. Squeeze your buttocks and push your pelvis slightly forward and upward. This is the same pelvic squeeze that we will practice throughout all other classes. Check if you are standing correctly. This is our main position

Maintain the grip and lean to the right so that your right elbow points toward the floor. Return to the starting position and lean to the left. We will count each cycle of movements “to the right - to the starting position - to the left” as “one time”. Let's do twenty of these exercises.

NOW STRETCH

Bend over, trying to rest your hands on the floor, or, if this does not work, try to bring your palms as close to the floor as possible. Shift your weight to the front of your feet. In this exercise, your knees should be straightened only if it does not cause you discomfort. If your back hurts, start with your knees slightly bent and stay that way until the end of the exercise. This is a stretching exercise

Remember, flexibility increases the longer you stay in this position, so the stretch becomes stronger the longer you hold this position. Hold this first stretch until you count thirty. Do not bend or straighten your knees, do not sway, do not jump! The movement should be gradual, smooth, and your stance in this position should be level.

Now, without moving your hips and keeping your weight on the front of your feet, reach your left knee with your right hand.

Your left arm should be extended upward behind your back. Try to bring your face closer to your left shin, then to your knee and stay there until the count of “thirty”. Count slowly! Don't rise up, don't straighten up, just move to the right so that you are looking at your right knee, holding your right ankle with your hand. The right hand rises up behind your back. Hold this until you count thirty.

Slowly bend your knees and sit on the floor for a side split stretch that will stretch your legs and back. Make sure your feet are flat on the floor with your toes pointing up and your legs as wide apart as possible.

Bend your torso between your legs and reach your arms forward as far as you can. Hold this for a count of thirty, being aware that your stretch will improve as the duration of the exercise increases. You can slowly move your fingers forward. Now crawl across the floor to your left leg and place your torso on top of it. Hold this until the count of “thirty” and then repeat this movement for the right leg, and then again hold the position until the count of “thirty”.

The warm-up is over. Let's move on to the exercises.

WEEK ONE

WEEK ONE
BALANCING AT THE MACHINE

The first part of our complex is performed at the machine. You can use the back of a sofa, chair or towel rack in the bathroom as this. Whatever “machine” you use, its optimal height should be between the level of the waist and chest. You cannot lean on the machine. It is by balancing at the machine that you can focus on your posture, and the machine will help you with this. It is impossible to maintain balance at the machine without proper posture.

Place the “barre” in front of a mirror and stand with your side to the mirror so that you can monitor your posture and movements while you hold the barre.

Your exercises consist of very specific movements. Many of them are very subtle and precise, almost like ballet, and balance is an integral part of our exercises. In addition, correct posture ensures better breathing. Therefore, first, make circular movements with your shoulders: up, back, down.
FIRST POSITION

Place your hand on the barre and place your heels together so that they touch. Tear them off the floor two to three centimeters. The front of the feet should not be more than fifteen centimeters apart from each other.

Pull your stomach in, squeeze your buttocks. Now push your pelvis down and forward and hold this position. Bend your knees five centimeters. Your knees should be level above your toes. This is your starting position

Release the pelvic squeeze and do it again, squeezing your buttocks tightly. Make sure you maintain correct posture in this position. You will tend to hunch your shoulders and slouch, so watch yourself carefully in the mirror.

Now bend your knees another two to three centimeters and squeeze-relax-pinch your pelvis. Relax the clamp, but do not stick your buttocks back... remain, as it were, in a clamped position. Bend your knees another two to three centimeters. This is your third level. At this level, squeeze and relax your pelvis three times. Hold it for the fourth time and hold it until you count to ten.

Go up to the first level again. Remember, your knees are bent at the first level by five centimeters. Now repeat two clamps on the first level, bend your knees another three centimeters and do two clamps on this level, then do four clamps on the third level and hold on to the count of “ten” on the fourth clamp.

This exercise will help you develop strength. Make sure you maintain a clamped position. The clamp will ensure that your entire gluteal muscle is working so that the entire exercise will be more effective.

Each repetition of the exercise consists of two clamps on the first level, two on the second level and two on the third level. To perform the exercise correctly, do five of these complex movements.

Repeat the entire First Position complex again.

STRETCHING

You built up your glutes and quads while tightening and stretching the muscles to strengthen and increase their strength. Now it is important to increase the stretching of the working muscles. Stretching will increase flexibility and help give your muscles that lean, lean look we work for.

Stretching the quadriceps from a standing position is performed at the machine. We'll start by stretching the left quadriceps. Grasp the machine with your right hand. Bend your right knee slightly, the knee of your supporting leg, then bend your left knee and at the same time reach back with your left hand to grab your left foot behind your back.

Squeeze your pelvis so that your quadriceps stretches, counteracting the compression of your glutes. Squeeze your buttocks as tightly as possible, and push your pelvis slightly forward. This movement seems to “lock” the pelvic clamp, and the quadriceps is immediately stretched very strongly from the pubic bone to the knee. Don't pull your heel all the way up to your buttock. This overstretches the knee ligaments. Keep your heel about seven to eight centimeters from your buttock.

Make sure your shoulders are back and down. Remain in this position until the count of twenty.

Switch legs. Grasp the machine with your left hand. Slightly bend your left knee, your supporting leg, then bend your right knee and grab your foot with your right hand, pulling your heel higher so that the muscle stretches, counteracting the clamping of the pelvis.
Remain in this position until the count of twenty.

SECOND POSITION

Grab the machine again. Spread your legs shoulder-width apart, placing your feet parallel so that your toes and knees point straight. Raise your heels about three centimeters above the floor.

Pull your stomach in, squeeze your pelvis, bend your knees five centimeters. This is your starting position in this position. Squeeze and then release your gluteal muscles. Clamp the pelvis again at this level. Lower yourself three centimeters (to the second level) and again squeeze and release your pelvis twice. Lower yourself another three centimeters and squeeze and release your pelvis three times. For the fourth time, hold in the clamped position until the count of ten.

Raise yourself back up to the starting level with your knees bent two inches and your pelvis locked and pushed forward. Repeat this lowering and squeezing exercise five times. This will amount to one cycle.
Do standing quadriceps stretches for both legs.

This time your quads will feel more free. This is good. Hold the stretch for each leg to a count of twenty. Check your posture. Make sure you are not hunched over or have your shoulders tilted forward. Breathe deeply.
Repeat the exercises five more times to complete the cycle.

“NO” TO SAGGY ASS!

Sit on the edge of a strong, hard chair (you can use a soft chair if you want, but make sure you don't sink into the seat) and hold the ball between your knees. Keep your feet apart and hold the ball with pressure from your inner thighs. Sit up straight with your arms at your sides on the seat

Squeeze the ball between your thighs as tightly as possible and hold it in this position until the count of three. This clamp will get your muscles working quickly. Release the strong grip, but don't let go of the ball! Then squeeze the ball tightly again and hold it until the count of three. Repeat squeezing and releasing the muscles thirty times to complete one cycle.
Repeat the cycle.
This exercise will “wake up” the muscles of the inner thighs.

TO THE WALL!

The next exercise will be performed on the floor, with your feet pressed against the wall. You will have to do this exercise while lying on a soft mat to protect your back. Wear socks for this exercise to avoid staining the wall.

Lie on your back on the floor with your knees bent and your feet shoulder-width apart against the wall. Start squeezing your pelvis by squeezing your buttocks tightly. Let your pelvis lift off the floor naturally through its natural grip. Do not lift your lower back off the floor by pulling your knees toward your chest or lifting your back. Let your back lie on the floor, and your hips, buttocks and pelvis lift off the floor only by squeezing the gluteal muscles and then lifting them

This is not a very noticeable movement. It happens in a very small space. The exercise itself is as follows. Push your pelvis up in two steps, then lower it down in two steps. Keep this rhythm in your brain: up-up-down-down.

Do this slowly and methodically thirty times to complete the exercise cycle. Then pull your knees toward your chest and wrap your arms around them to stretch your gluteal muscle. Repeat the cycle. Then bring your knees to your chest again and hug them.

This is a simple exercise, but its importance should not be underestimated. It seems very simple, but if done correctly, it can really burn butt fat in a big way. At the same time, you stretch and flex the lumbosacral spine.

“COOLING” STRETCH

Now is the time for the all-important “cooling down” of the muscles. Each session of our set of exercises should begin with warming up the muscles and end with cooling them down.

Sit on the floor and push off the wall. Your muscles are now warmed up so that they are ready to stretch. Lie on your back with both knees bent and feet flat on the floor. Raise your left leg and extend both arms towards it

If your lower back is not yet flexible, reach at least to your knee. If you have more flexibility, reach down to your ankle or calf and pull your leg as close to your body as you can manage. Bend your foot and straighten your knee. You will feel the hamstring stretch. Now raise your head and look at your knee.

Remember to keep your stomach pulled in. You will feel the muscle stretch from the popliteal fossa along the entire length of the hamstring until it connects to the buttock. Pull your leg toward your body until you feel a stretch, but if you feel pain, release your leg.

When stretching, never reach the point where you feel unpleasant pain. It is necessary to stretch only until the muscle feels tension, but not pain.

Hold your left leg in this position until you count thirty. Then switch legs, repeat the stretch and hold it until the count of thirty.

Our congratulations! You have just completed your first lesson on creating World Standard Legs.

You should repeat this set of exercises at least three times a week. As you practice it, you will memorize the sequence of movements and positions. The work will not become easier, but as you gradually get used to the exercises, you will better understand and feel what exactly is happening in your muscles with each contraction and stretching.

If for some reason you are still not comfortable with the beginner exercises, feel free to repeat these exercises for another week before you move on to the Week 2 exercises. Already at this stage, when you memorize the exercises and repeat them, you will feel that they have begun to help you and are giving the first results.

WEEK TWO

WEEK TWO
WARM UP AGAIN

Your second week will begin with the same exact warm-up as the first.

In short, do sixty leg raises - right, left-right, left - so that you lift your right leg thirty times and your left leg thirty times, with your arms extended forward at shoulder level

Do another sixty leg raises, alternately right and left, now spreading your arms to the sides and raising them up, and then lowering them down.

With your hands on your shoulders and squeezing your pelvis, bend your knees slightly. Tilt your torso to the right, lowering your left elbow down, then return to the starting position again, and then lean to the left, lowering your left elbow so that it points down. Repeat the cycle of movements “sideways - to the starting position - sideways” twenty times

THIS WEEK'S NEWS: PUSH-UPS

Push-ups will help you keep your heart pumping properly while you build up your biceps and pectoral muscles—the same ones that can make your chest look tall.

Get on all fours with your knees together and your palms shoulder-width apart. Squeeze your buttocks, squeeze your pelvis and push it forward slightly and draw in your abdominal muscles to protect your back from stretching. Shift your weight forward into your hands. Fingers should point forward, palms shoulder-width apart. Bend your elbows slightly

Lower yourself down five centimeters, pause briefly and lower yourself another five centimeters.

Now get up. The rhythm of this exercise is: down-down - once. Up-up-down-down - two. Up-up-down-down - three. Always count on the second downward movement.

Try doing ten of these push-ups. If at first you cannot do ten, do as many as you can so that at the end of the week you can still bring the number of push-ups up to ten.

If you find it relatively easy to do ten push-ups, add another set of ten push-ups. But if you're just starting out, remember that even doing five of these push-ups is already a significant success.

WELL. IT'S VERY TENSIVE!
Repeat the last two stretches from last week. The first one is this: place your hands on the floor in a standing position and hold there for a count of thirty. Shift your weight to the front of your foot. Now, without moving your hips, reach your left knee with your right hand. This week, if you can, grab your calf instead of your knee and pull your face toward your left knee. Your left arm should be raised and extended upward behind your back. Don't move your weight! Let it remain on the front of the foot. Stay in this position until the count of thirty. Now do the same, holding your right knee/calf with your left hand and bringing your face closer to your right knee, hold it until you count “thirty”. The right arm is straightened and raised up

Remember, if you have even minor problems with your lower back, perform this exercise with both knees slightly bent.

This week you should feel more ease, so you will be more comfortable with stretching your muscles in this position until you count “thirty”. Try to gradually stretch your muscles as you count, gradually relaxing into the stretched position.

The same goes for the cross split stretch on the floor. If last week you were completely stubborn, then this week you will be able to do this stretch much easier. Continue stretching your muscles throughout the count of thirty, gradually relaxing into the position of maximum stretch. The muscles stretched in last week's exercises will give you the opportunity to deepen the stretch.

BACK TO THE MACHINE
Let's take the First Position. The heels are together, raised three centimeters above the floor, the stomach is pulled in, the pelvis is squeezed, the knees are bent by five centimeters.

Check your posture. Make sure that you are not hunched over, but rather straightened up. Start by moving your shoulders up, back and down.

This week we will add one more to the pelvic clamps at each level. Therefore, squeeze your buttocks and do three pelvic squeezes at each level. Therefore, the rhythm of the exercise at each of the three levels will be as follows: buttocks-pelvis-pelvis-pelvis. The compression of the buttocks can be slightly weakened between the pelvic clamps, but not released completely. Let your buttocks remain tight at all times. Now lower yourself three centimeters and again - pelvis-pelvis-pelvis. Then go down to the third level and again: pelvis-pelvis-pelvis. And at this third level, squeeze your pelvis for the fourth time and hold the clamp until you count “ten.”

This week you add a sixth repetition of the movement cycle to complete the exercise once. In other words, you clamp the pelvis three times at each level, hold this clamp for the fourth time at the third level - and all this six times.
For the second cycle of six repetitions, raise your right arm above your head so that your hand is above the back of your head. This will help your posture and balance. You will feel your torso straighten, and the tension in your quadriceps will become especially noticeable.

At some point you may want to give up everything. Naturally! But don't quit! We have seen how most of the women who are completely out of shape pass this point called “I can’t” and, as soon as they do this, they find themselves among those who exercise smoothly and constantly.

The time has come to show that it is you who control the body and “the power to use.” Force your mind to convince your body. You can do it.

SECOND POSITION
Place your feet shoulder-width apart, raising your heels three centimeters above the floor. Pull your stomach in, squeeze your pelvis and bend your knees five centimeters