RU2375032C2 - Method of psychophysical organism correction "kiai-do" - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention relates to medicine, namely to methods of non-drug health improvement of man by doing gymnastics, and can be applied among people of various age, including elderly people, for prevention and treatment of various diseases, as well as method of rehabilitation after traumas, and for conscious formation and correction of external body shape. Essence of method lies in psychological warm-up, psychotherapy at final stage, fulfillment of main stands and technique of oriental martial art aikido, based on circular and spherical body movements and its centre of gravity shift. Fulfilled is complex of exercises consisting of 7 initial techniques: 1-st technique - left leg supporting, hands at navel level, left hand above left knee; right arm together with right leg moves forward at angle 35-45° from left leg; while lifting arm above head body weight is shifted on right leg; left leg is moved circularly counterclockwise to point in which stand is stable; arms are lowered; person is in right-side stand; from this stand movements are done in mirrored manner, 2- left arm is near left knee; right arm is at the level of upper chest part; palms are vertical with respect to floor; left leg moves counterclockwise on 180°; body weight is shifted on left leg; right leg moves clockwise on 360°; simultaneously arms are changed, palm parallel to spine, perpendicular to floor; performer is again in left-side stand; stand is changed into right-side stand, movements are done in mirrored manner; 3 - left arm is near left knee; right arm is at the level of upper chest part; palms are vertical to floor; left leg moves counterclockwise on 180°; body weight is shifted on left leg; right leg moves clockwise on 360°; simultaneously change of arms takes place, palm parallel to spine, perpendicular to floor; performer is again in left-side stand; stand is changed into right-side stand, movements are performed in mirrored manner, 4 - left arm is above left knee; right arm is at the navel level; right leg moves clockwise on 180°, then basic aikido movement "ten-kai" is used, turn on tiptoe; simultaneously with movement of legs elbow of right arm starts movement on diagonal upward in form of striking a blow; arm is straightened, performer turns out in right-side stand; from this stand movements are performed in mirrored manner, 5 - right leg moves clockwise on 180°; right leg moves forward to left leg, stops in front - change of stand into opposite; arms during right leg movement are lifted above head to forehead level; basic aikido movement "ten-kai", turn on tiptoe, is performed which results in change of stand into left-side stand; left arm is lowered; simultaneously left leg moves to right leg; performer turns out in right-side stand; from this stand movements are performed in mirrored manner, 6 - right leg moves clockwise on 180°; left arm performs a circle clockwise with diametre 50 cm; in initial point of circle arm moves on diagonal together with left leg to right leg and further back; performer turns out in right-side stand; from this stand movements are performed in mirrored manner, 7- body weight is shifted on right leg; left leg moves counterclockwise on 180°; left arm moves simultaneously with leg clockwise above head with palm outwards; left arm is lowered simultaneously with left leg, making a step forward; performer turns out again in left-side stand; stand is changed into right-side stand, movements are performed in mirrored manner.

EFFECT: application of claimed invention allows to combine optimal training with strengthening of psyche and all organs and systems including immune, overcoming of energy imbalance and development of grace and movement coordination.

1 tbl, 3 ex

Description

The invention relates to medicine, namely to methods of non-drug healing of a person by performing gymnastics, and can be applied in medical institutions, in rehabilitation and fitness centers, gyms, in sanatorium and home conditions.

There are many methods of non-drug recovery and treatment of a person based on the implementation of a set of physical exercises. At the same time, there are complexes of exercises based on static work and stretching of muscles in a static position of the body on the plane, dynamic training, including exercises for various movements of individual parts of the body and body movements in space, and complexes that combine static and dynamic training.

The methods of healing by performing physical exercises during the static work of the muscles of the body include physical exercises according to the yoga system, combining various types of breathing exercises with stretching exercises, giving attention to stretching and strengthening the joints and spine, increasing their mobility, and massage the internal organs by squeezing, stretching and twisting, as well as aimed at improving blood circulation, relaxing muscles and relieving mental stress (Sivananda Swami. A new look at tr diet yoga therapy. Translated from English by A. Sidersky. - K .: "Sofia", 2003; M: Publishing House "Sofia", 2003. - 256 p., RF patent No. 2136257, A61H 1/00, A61M 21 / 00.1999; RF patent No. 2127574, A61H 1/00, A61H 1/02, 1999; RF patent No. 2213550, A61H 1/00, A61H 1/02, 2003). There are also known methods based on the implementation of a set of exercises on a yoga system with the possible simplification and reduction of the load with fixing the acquired type of breathing not only in standing and sitting positions, but also when walking by performing reverse steps in the final part (RF patent No. 2136257, А61Н 1 / 00, A61M 21/00, 1999), the exercises are performed under musical accompaniment and use a combination of various gymnastics, alternating all the exercises with relaxation (RF patent No. 2127574, А61Н 1/00, А61Н 1/02, 1999).

The main disadvantages of these methods are associated with the peculiarities of the distribution of body weight on the spine and internal organs when performing static stretching poses, which are unacceptable for elderly patients. Performing gymnastics on the basis of static yoga poses is difficult or impossible for older people to do due to the low mobility of the spine and joints and fatigue (RF patent No. 2213550, А61Н 1/00, А61Н 1/02, 2003), as well as the inability to perform static stretching exercises in the post-traumatic state and with minor injuries. In addition, the static nature of muscle stretching, alternating with relaxation, limits the involvement of hemodynamic regulation mechanisms.

To the methods of training in static muscle tension is also a method of influencing the body (see RF patent No. 2210978, A61H 1/00, A61M 21/00, 1998). This method includes watching a video reproducing gymnastic exercises, familiarizing the patient with their effect on the body and the performance features, selecting music that matches his mood, which creates the necessary tempo of the psycho-emotional state. After this, rational psychotherapy is carried out, and gymnastic exercises are carried out at a smooth slow pace without tension in the initial positions, giving the spine a horizontal position, with a gradual increase in physical activity at the beginning of the procedure and a gradual decrease at the end, for which the introductory and final stages of the complex are performed lying on back, and the main - consistently lying on his stomach, on his side and standing on all fours, in each initial position perform a set of exercises aimed at the same time enno stretching and strengthening muscles, increasing mobility of the joints of the limbs and spine and with the inclusion of autokorrektsii samovytyazheniya, alternating types of breathing with an exhalation at maximum load and breath at the minimum.

Common shortcomings of the complexes of exercises performed during static muscle work are the lack of dynamic endurance training necessary for any type of movement, as well as the inability to increase the reserves of the cardiorespiratory bioenergy system and physical performance. There is no training of the cardiovascular system, and the development of the respiratory system is carried out only if a rigid breathing regime is observed, which does not persist with any dynamic load of medium or high degree of intensity. It is impossible to consciously form external forms of the body, to develop beauty and grace of movements, as well as such important motor skills as speed, stability, dexterity, flexibility, mobility. In addition, according to the results of a study by Ya.M. Kots (1970), the prolonged action of static tension in the muscles is that the acquired muscle strength in the trainee decreases by about 20% after six months. The muscles that hold the position of the body while sitting, standing on all fours are in static tension. During static work, depending on the force of contractions, the veins are compressed, and the blood flow in the capillaries stops, so long-term efforts are impossible. If energy consumption begins to exceed its synthesis, muscle fatigue occurs. And in a sitting or lying position, blood flow is partially blocked.

There are also known methods of training the human body related to the dynamic aerobic type of training: methods of training the human body of the Shaping type (RF patent No. 2007205, A63B 21/00, A61T 1/36, 1994; RF patent No. 2051718, A63B 21 / 00, 1996; RF patent No. 2124378, А63В 21/00, А63В 23/00, 1999), in which the training is carried out taking into account the heart rate, selecting the capacity of physical activity taking into account all the microcycles of the ovarian-menstrual cycle with the aim of at the same time reducing fat mass and increasing muscle tissue mass, soft tissue correction. The main disadvantages of these types of dynamic training are the relatively large load on the joints, cardiovascular and respiratory systems, as well as on the neuro-emotional sphere. Such types of dynamic load are characterized by an increase in blood pressure and heart rate, which often makes the implementation of these complexes difficult or impossible for the elderly. Also, these methods are associated with complex calculations, dosing and control and are performed only under the supervision of a trainer. Based on rhythmic muscle contractions, these complexes do not develop plasticity of movements and grace.

The complexes that combine static and dynamic muscle work in exercises include plastic rhythmic gymnastics (RF patent No. 2245701, А61Н 1/00, published 2005), which includes a set of physical exercises, postures, gestures, facial expressions and movements performed under musical accompaniment, with each exercise and / or movement is a continuation of the previous one. The movements are consistent with the rhythm of the musical accompaniment. The student transfers the semantic content of the musical accompaniment, performing movements, gestures, facial expressions and poses from the bank of movements accumulated by him, sensing and fixing his condition, while performing movement and movement, corresponding to a muscle group that is statically loaded, while another muscle group, participating in the movement, it is loaded dynamically, while the movement is at the same time the next movement, and in the corresponding movement the next muscle group works. The purpose of this gymnastics is to increase the degree of spiritual healing, harmonization of spiritual and physical conditions, as well as revealing the latent creative abilities of the student.

In this type of gymnastics, the main load falls on the psycho-emotional sphere of those involved, with an almost complete absence of physical activity aimed at the formation and correction of external forms of the body. High emotional stress can cause an increase in blood pressure, which makes the performance of this type of load unacceptable for people with high blood pressure.

One of the closest analogues of the invention can be considered oriental aikido martial art, the basis of which is military equipment based on the spherical movement of the body in paired combat situations, where to bring the enemy under control an important role is given to the distribution of body weight between fulcrum, the transfer of the center of gravity, execution of strikes, grabs, control techniques is based on intuitive prediction and control of the actions and mental state of the enemy, physical and mental fusion and synchronization with his movements, in order to use the strength and energy of the enemy against himself. Aikido techniques include falls, punches, painful moves and grapples characteristic of any martial art, concentration on the movements of the opponent, quick reaction and significant psycho-emotional stress (especially in the first stage) associated with the presence of attack and the need for protection are also required. Therefore, elderly people, people with various disorders of the musculoskeletal system, and even in some cases women find this method of improving physical fitness unacceptable (Mitsugi Saotome. Aikido Principles. - St. Petersburg: Papirus Publishing House, 1996; Shioda G. Aikido dynamics. - M: FAIR-PRESS, 2004 .-- 384 pp., Ill.).

The closest analogue of the invention is oriental gymnastics tai chi chuan, based on Chinese martial art of kung fu, consisting in performing with the mentor, and then independently complexes of smooth simultaneous movements of arms, legs and body, carried out along a straight path in various directions, starting with initial racks and performed in slow motion with even deep breathing, combined into a continuous "dance" consisting of basic techniques combined in random order. A distinctive feature of this type of gymnastics from the recovery methods described above is the conscious control of each movement, state of breathing and heartbeat. Gymnastics is aimed at achieving complete calm and clarity of thought and the distribution of vital energy evenly throughout the body, which helps to maintain physical health, improve mental abilities and spiritual development (Won Kew-Kit. Tai Chi Chuan: A Complete Guide to Theory and Practice. - M .: FAIR-PRESS, 2000 .-- 384 pp., Ill.).

Tai Chi Chuan has been practiced for a very long time around the world, exerting a beneficial effect regardless of the health status, gender and age of the practitioner. Nevertheless, one of the characteristics of the rectilinear movements of tai chi complexes is the insufficient development of the vestibular apparatus. Tai chi training, as a rule, does not include warm-up stretching exercises and meditative relaxation at the end of the main complex. The manifestation of beneficial effects requires a long development of techniques and their constant repetition.

It should be noted that exercises that develop static strength and endurance or dynamic are fundamentally different, since different muscle fibers (respectively, white or red) are involved in their performance. And long static training does not develop dynamic strength and endurance. Just like dynamic training does not develop static strength and endurance.

Since human energy, its metabolism are represented by two systems - aerobic (oxygen) and anaerobic (oxygen-free), health-improving complexes should include physical exercises that develop and improve both of these systems. The logical prevalence in modern methods of physical education of students of dynamic exercises of an aerobic nature does not fully contribute to the training and improvement of the more ancient genetic energy system of anaerobic nature.

Therefore, the objective of the invention is to provide a method of psychophysical correction of the body, combining stretching, dynamic and static muscle work with a soft strengthening optimal effect on all organs and systems, the possibility of forming and correcting the external shape of the body, training the vestibular apparatus and the manifestation of creative abilities, and at the same time applications for people with various diseases, including for the elderly and as a way of rehabilitation after injuries.

The technical result of the invention consists in the uniform development of static and dynamic strength and endurance in combination with the redistribution of blood and the supply of oxygen to all muscle tissues and internal organs, the stimulation of various parts of the brain, the development of the beauty of movements, graces and motor skills such as stability, flexibility, mobility, coordination of movements, strengthening health and psyche, overcoming the energy imbalance in students with various diseases by combining dynamic and static muscle work with a conscious distribution of the load on all muscle groups sequentially in a single complex that combines optimal (soft) training and strengthening the respiratory, cardiovascular, immune systems, vestibular apparatus (coordination), general recovery, development of grace and stability with focused selective training of body parts to correct (form) forms that are acceptable for practitioners of all age groups, including the elderly, with different physical and mental backgrounds Coy, including with the possibility of use in a post-traumatic state for rehabilitation.

The technical result of the invention is achieved by the fact that in the method of psychophysical correction of the body, “Kiai-do”, which includes psychophysical warm-up and at the final stage, psychotherapy using wise and using the basic stances and techniques of martial arts aikido in a modified form, based on circular and spherical movements of the body and transferring its center of gravity, synchronize the movements of the arms, legs and torso in the process of their slow continuous movement along a spherical trajectory with a smooth transition from one rack and technology to another while conscious relaxation and stress different muscle groups requiring training, accompanied by a coordinated with the movements of quiet breathing.

The method is as follows.

Before starting the psychophysical correction of the body, psychotherapy is carried out aimed at calming, distracting from external problems, focusing on the positions here and now. Aromatherapy is used to calm and stimulate new sensations in the process. The method is carried out accompanied by light music (preferably, sounds of nature). At the initial stage, a static warm-up is performed using the elements of Japanese yoga (Shin-Shin-Toyotsu-do) to stretch the main muscle groups, as well as simplified exercises to warm up and stretch the joints and tendons used to warm up before doing aikido. In experimental studies, it was shown that previously stretched to a certain optimal degree, the muscle contracts stronger and faster. Therefore, the use of the elastic properties of the muscle will contribute to its effective training.

The set of exercises consists of the main stances and aikido techniques, combined into a continuous "dance" and performed in slow motion. Movement starts from the original left-handed stance known in Aikido as “kamae”. It is possible to start the execution of techniques from the original right-handed rack.

The complex consists of 7 source techniques, combined in whole or in part in an arbitrary order, corresponding to the mood and condition of the students. Description of techniques is given in the table.

All muscle groups are involved in movement, therefore, during training, there is no imbalance in increasing the functional properties of some muscle groups with a small development of others. Motor activity, involving all muscle groups in the work, activates all neuro-reflex connections, which leads to increased activity of the cardiovascular and other systems, as well as metabolism, provides a warning for the development of degenerative diseases (atherosclerosis, etc.). The teachings of R. Mogendovich on motor-visceral reflexes showed the relationship of the activity of the motor apparatus, skeletal muscles and autonomic organs. The human muscles are a powerful generator of energy. They send a strong flow of nerve impulses to maintain optimal central nervous system tone, facilitate the movement of venous blood through the vessels to the heart (“muscle pump”), provide blood to all internal organs, and create the necessary tension for the normal functioning of the motor apparatus. According to the “energy rule of skeletal muscles” by I. A. Arshavsky, the energy potential of the body and the functional state of all organs and systems depend on the nature of the activity of skeletal muscles. The more intense the motor activity within the boundaries of the optimal zone, the more fully the genetic program is realized and the energy potential, functional resources of the body and life expectancy increase. Therefore, the more muscles are involved in training, the more energy they synthesize without creating the stagnation of energy that is possible with the stress of individual muscle groups in the absence of a consistent tension in movement.

An important effect of motor activity is also an increase in the body's resistance to the action of adverse environmental factors: stressful situations, high and low temperatures, radiation, injuries, hypoxia. As a result of increasing nonspecific immunity, resistance to colds is also increased. It should also be noted that the slow pace of the complex movements eliminates the achievement of extreme training loads, which often lead to inhibition of immunity and increase susceptibility to infectious diseases.

The special effect of performing complex exercises is associated with an increase in the functional capabilities of the cardiovascular system. The slow smooth pace of complex movements does not create a large burden on the heart, while requiring sufficient muscle tension. This nature of muscular activity provides economization of the heart at rest and increase the reserve capabilities of the circulatory apparatus. One of the most important effects of this type of physical training is a reduction in resting heart rate (bradycardia) as a manifestation of the economization of cardiac activity and lower oxygen demand of the myocardium.

An increase in the fibrinolytic activity of blood during exercise and a decrease in the tone of the sympathetic nervous system also play a protective role in the prevention of cardiovascular diseases. As a result, the response to neurohormones decreases under conditions of emotional stress, i.e. increases the body's resistance to stressful effects. In addition to increasing the reserve capacity of the body under the influence of health training, its prophylactic effect is also extremely important, associated with an indirect effect on the risk factors of cardiovascular diseases. With an increase in fitness (with an increase in the level of physical working capacity), there is a tendency to a clear decrease in all the main risk factors - blood cholesterol, blood pressure and body weight.

Free natural breathing that accompanies the movements of the complex is due to the nature of the movements. Breeding movements of the arms, revealing the chest, contribute to inspiration. Otherwise, the slow execution of movements does not create an additional burden on the respiratory system, the breathing rhythm is even.

The processes in the internal organs and systems, in turn, are reflected in the state of the departments of the brain and in mental activity. An increase in metabolism is usually accompanied by an acceleration of mental reactions. The mutual influence of the vegetative sphere and the cerebral cortex, characterized by the dynamic constancy of the work of all physiological systems, is expressed by a feeling of a comfortable state, inner peace. Regulation of the rhythm of breathing and heartbeat during the execution of complex movements stimulates the work of the parts of the brain that are responsible for these functions, namely: the thalamus, hypothalamus, and medulla oblongata. Pulses from internal organs enter the medulla oblongata, which is also responsible for metabolism, body temperature, and the formation of emotional states. The execution of the spherical movements of the complex with the simultaneous movement of the legs and movements of the hands requires coordination of motor functions, maintaining balance, and, therefore, activate the work of the medulla oblongata, cerebellum, subcortical basal nodes, as well as the cerebral cortex. In addition to stimulating the brain, an important effect of performing complex exercises is to ensure sufficient blood supply to the brain and intensive metabolism in nerve cells, which is necessary for the normal flow of all brain functions.

The basis of the spiritual aspect of the complex and the main factor of beneficial effects on the psyche and nervous system of those involved is the preservation of the basic principle of aikido martial art movements - spherical movements and body rotation. The description of aikido technique does not come down to explanations of motor movements. Aikido masters argue that the spherical movements of the microcosm - the human body, similar to the movement of the Universe, make the person performing these movements the center of the Universe, concentrating internal energy in the center and uniting the mind and body performing in a single dynamic spherical rotation with the Universe. The result is the achievement of clarity and calmness of thought, improvement of mood, harmonization of processes in the practitioner's body and mind, removal of physical, mental and psycho-emotional stress and fatigue. The positive influence of the exercises of the main complex is enhanced when performing meditative exercises using mudras.

Spherical movements, performed in slow motion, contribute to the development of grace and plasticity of movements, spreading movements with hands “open” the chest, and correct posture. The body becomes flexible and obedient. By consciously controlling the tension of individual muscle groups during the execution of complex movements, the practitioner gets the opportunity to correct and form external forms of the body.

The above features of the method exercises determine the possibility of its use by elderly people. The method can be effectively used for the prevention and treatment of various diseases. Of particular note is the possibility of applying the method in the rehabilitation of patients after various injuries.

The above effects of the proposed method are illustrated by the following examples.

Practitioner Galina, 20 years old, frequency of visits - three times a week for seven months.

Before the start of the complex, for a year and a half after the birth, metabolic disorders, overweight, pinching of the sciatic nerve, pain in the knees, back, stretch marks on the skin, pain in the heart and heart palpitations, sand in the kidneys, depression, and attacks of causeless fear were worried.

In the process of executing the method, depression, insomnia, weight returned to normal, skin tone increased, stretch marks became almost invisible. Hair loss has stopped. Pain in the back, in the knees and in the hip joint, pain in the heart no longer bothered. Posture improved, movements became smooth. Repeated ultrasound examination of the sand in the kidneys did not reveal. Hands ceased to tremble.

Practicing Valentine, 62 years old, frequency of visits - three times a week for one year.

Before the start of the complex, pain in the cervical spine and in the coccyx, high blood pressure, headache attacks, mood swings worried for a long time.

After two months of execution of the method, the pain in the spine completely disappeared, the pressure drops and headaches no longer bothered, the mood and general condition of the body improved.

Practitioner Victor, 37 years old, frequency of visits - three times a week for one year.

A practitioner suffered an accident, the consequences of which were fractures of the cartilaginous ribs, disorders of the thyroid gland, exacerbation of the liver and kidneys, contusion of the lungs, severe concussion of the brain.

The execution of the method began a month later after the accident. After 1.5 months of execution of the method, a second examination showed a complete normalization of the thyroid gland, lungs, liver, kidneys and brain. Fractures no longer bothered.

Table
METHOD OF PSYCHOPHYSICAL CORRECTION OF THE KIAI-DO ORGANISM Source Technology Name Description of the sequence of movements one. Shiho nage The left front leg is supportive, the arms are at the level of the navel, the left arm is above the knee of the left leg; the right hand along with the right foot moves forward at an angle of 35-45 ° from the left foot; when raising a hand above a head, body weight is transferred to the right leg; the left leg moves in a circle counterclockwise to the point at which the rack will be stable (depends on the physique and stretch); hands fall; the performer is in a right-handed stance; from this stance movements are mirrored. 2. Kote gaesi The left arm is above the knee of the left leg; right hand at the navel; the right leg moves clockwise 180 °; reliance on the left leg is maintained; body weight is transferred to the right leg; movement starts the left leg counterclockwise 180 °; the performer is in a right-handed stance; from this stance movements are mirrored. 3. Irimi nage The left arm is at the knee of the left leg; right arm at the level of the upper chest; palms upright to the floor; left leg moves counterclockwise 180 °; body weight is transferred to the left leg; right leg moves clockwise 360 °; at the same time there is a change of hands, palm parallel to the spine, perpendicular to the floor; the performer is again in the left-handed stance; the stance changes to the right-handed one, the movements are mirrored. four. Irimi-ho The left hand is above the knee of the left hand, the right is at the level of the navel; the right leg moves clockwise 180 °, then the basic movement of aikido “ten-kai” (rotation on the toes) is used; simultaneously with the movement of the legs, the elbow of the right hand begins to move diagonally upward in the form of striking; the hand is straightened; the performer is in a right-handed stance; from this stance movements are mirrored. 5. Uchi kaiten nage The right leg moves clockwise 180 °; the right leg moves forward to the left leg, stops in front - changing the rack to the opposite; hands when moving the right leg forward rise above the head to the level of the forehead; the basic movement of aikido “tenkai” (turning on toes) is performed, which leads to a change of stance to the left; left hand drops; at the same time the left leg moves to the right; the performer is in a right-handed stance; from this stance movements are mirrored. 6. Soto kaiten nage The right leg moves clockwise 180 °; the left hand makes a circle clockwise with a diameter of 50 cm; at the beginning of the circle, the arm moves diagonally along with the left foot to the right foot and further back; the performer is in a right-handed stance; from this stance movements are mirrored. 7. Tenchi nage Body weight is transferred to the right leg; left leg moves counterclockwise 180 °; the left hand moves simultaneously with the foot clockwise above the head with the palm outward; the left hand drops simultaneously with the left foot, taking a step forward; the performer is again in the left-handed stance; the stance changes to the right-handed one, the movements are mirrored.

Claims (1)

The method of psychophysical correction of the body, including the implementation of the Kiwi-do elements, psychophysical warm-up, psychotherapy at the final stage, the implementation of the main stances and techniques of martial arts aikido, based on circular and spherical movements of the body and the transfer of its center of gravity, characterized in that they perform a complex exercises, consisting of 7 source techniques, implemented as follows: 1st technique - left leg supporting, arms at the level of the navel, left arm above the knee of the left leg; the right hand along with the right foot moves forward at an angle of 35-45 ° from the left foot; when raising a hand above a head, body weight is transferred to the right leg; the left leg is moved in a circle counterclockwise to the point at which the rack will be stable; hands lower; the performer is in a right-handed stance; from this stance movements are performed in a mirror, 2 - the left hand is at the knee of the left leg; right arm at the level of the upper chest; palms upright to the floor; left leg moves counterclockwise 180 °; body weight is transferred to the left leg; right leg moves clockwise 360 °; at the same time there is a change of hands, palm parallel to the spine, perpendicular to the floor; the performer is again in the left-handed stance; the stand is changed to the right-handed one, the movements are mirrored, 3 - the left hand is at the knee of the left leg; right arm at the level of the upper chest; palms upright to the floor; left leg moves counterclockwise 180 °; body weight is transferred to the left leg; right leg moves clockwise 360 °; at the same time there is a change of hands, palm parallel to the spine, perpendicular to the floor; the performer is again in the left-handed stance; the stand is changed to the right-handed one, the movements are performed mirrored, 4 - the left hand is above the knee of the left leg, the right hand is at the level of the navel; the right leg moves clockwise 180 °, then use the basic movement of aikido "ten-kai", rotation on the toes; simultaneously with the movement of the legs, the elbow of the right hand begins to move diagonally upward in the form of striking; the arm is straightened; the performer is in a right-handed stance; from this stance movements are performed in a mirror, 5 - the right leg moves clockwise 180 °; the right leg moves forward to the left leg, stops in front - changing the rack to the opposite; hands when moving the right leg forward raise above the head to the level of the forehead; perform the basic movement of aikido "ten-kai", turning on toes, which leads to a change of rack on the left; the left hand is lowered; at the same time the left leg moves to the right; the performer is in a right-handed stance; from this stance movements are performed in a mirror fashion, 6 - the right leg moves clockwise 180 °; the left hand makes a circle clockwise with a diameter of 50 cm; at the beginning of the circle, the arm moves diagonally along with the left foot to the right foot and further back; the performer is in a right-handed stance; from this stance movements are performed in a mirror, 7 - the weight of the body is transferred to the right leg; left leg moves counterclockwise 180 °; the left hand moves simultaneously with the foot clockwise above the head with the palm outward; the left hand is lowered simultaneously with the left foot, taking a step forward; the performer is again in the left-handed stance; the stance is changed to the right-handed one, the movements are mirrored, while synchronizing the movements of the arms, legs and body in the process of slow continuous movement of them along a spherical trajectory during a smooth transition from one stance and technique to another with simultaneous conscious relaxation and tension of various muscle groups in need training, accompanied by breathing that is coordinated with the movements.