RU2423097C1 - Method of improving human organism - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention relates to medicine, methods of health improvement and can be used for rehabilitation and increase of functional abilities of organism. Walking is performed in combination with mentally-imaginative intellectual work and measurement of heart rate before start of exercises and after. At the first stage organism is getting used to training process during movement to place of exercises and breathing is shallow. At the second stage, at the background of positive emotional mood, rhythmic breathing exercises during walking are done with transfer of body gravity centre forward, legs with feet marches fall behind and push off after with rolling over feet arches, breathing is deep, inhalation is through nose, stomach is protruded. At the third stage pace of walking is gradually slowed down, length of steps is made shorter and the same movements and breathing are repeated as at the beginning of exercises.

EFFECT: method ensures safe increase of functional abilities of human organism without limitation for all age groups, taking into account individual pace, rhythm and coordination of movements.

Description

The present invention relates to methods of self-healing and can be used to rehabilitate health and increase the functional capabilities of the human body by relieving stress when walking.

Currently, there is a known method of healing people [RF patent No. 2290910, IPC A61H 1/00, publ. 01/10/2007]. The method includes a gymnastics complex containing combined physical and breathing exercises. Before each exercise, two respiratory cycles are performed. The ratio of the duration of inspiration and expiration is from 1: 2 to 1: 3. Inhalations are performed through the nose while lifting the abdomen. First breath at normal speed. The second breath is sharp. The first exhalation is performed while relaxing the abdomen. When performing the second exhalation, the sounds "p", "x", "a" are successively pronounced. Physical exercise is performed while holding your breath for 3-5 seconds and maximizing your abdomen. The duration of the daily lesson is 8-15 minutes.

The known method of breathing exercises [RF patent No. 2269994, IPC A61H 1/00, publ. 02/20/2006], The method includes breathing and exercise. When performing exercises, inspiration occurs during movements that compress the chest. Breathing exercises are selected so that the movements of the arms, legs and body are directed against the movement of the diaphragm. The exercises are carried out, controlling the well-being of those involved. The control is carried out by pulse, blood pressure and breath holding output.

The disadvantages of the known methods are the complexity and complexity of the exercises.

A known method of training the muscle system of the human body [RF patent No. 2233682, IPC A63B 23/00, publ. 08/10/2004]. The method consists in the fact that bio-links are affected by a dynamic cyclic short-term dosed physical activity of high intensity, performing movements simultaneously in all large joints of the bio-links and keeping the center of gravity of the person in the horizontal plane for the entire training period. At the same time, all the muscles of the proximal and distal musculoskeletal system, having attachment sites in the region of these joints, are involved in congruent work. When implementing the method, a high physical status of skeletal muscles is achieved with a high level of the functional state of the cardiovascular system.

A known method of healing the human body [RF patent No. 2286760, IPC A61H 1/00, A61H 7/00, publ. 06/27/2005]. The method includes using the yoga exercises in stages. In this case, in the first stage, exercises are carried out aimed at increasing the stability and orientation of the body in space, accompanied by muscle tension in the inspiration and the weakening of their tension on the exhale, in the second stage - on increasing muscle strength, endurance, flexibility of the body, and when exhaling isometric tension muscles, and on inspiration - their relaxation, in the third stage they form sensations of heat, cold and tingling in the body with successive movements of them in various directions of sagittal, frontal and horizontal planes in the projection of the organs of internal secretion, the genitourinary system, spine and sensory organs, achieve a state of autosuggestion and self-massage the points located on the back of the hand - He-gu and in the third of the leg - Zu-san-li, while exercises in isometric mode combine with exercises of a dynamic and static nature, and the maximum static force should not exceed 5 seconds.

The disadvantages of the known methods are the lack of versatility and increased danger to the health of those involved in performing the exercises used.

A known method of restoring and improving the health of the human body [RF patent No. 2337661, IPC A61H 1/00, A63B 23/00, publ. November 10, 2008]. The method is carried out by conducting physical exercises. At the first stage, a series of anaerobic exercise is performed with a short amplitude of motor activity and at an accelerated pace while maintaining the heart rate and uniform breathing. At the second stage, a series of strength physical exercises is carried out with deep breathing at an average pace while maintaining a heart rate. You can use the third stage, which alternate the execution of movements at an average pace and a high pace, and physical exercises are performed to coordinate movements while maintaining a heart rate.

The disadvantage of this method is the performance of anaerobic exercise in automatic mode with a high frequency and the possibility of oxygen starvation.

The closest technical solution, selected as a prototype, is a method for students' wellness walking during the examination session and winter holidays [Byzov A.P. The results of students' wellness walking during the examination session and winter holidays / A.P. Byzov // Bulletin of SUSU. - 2007. - No. 16, T.12. -C.130-131].

The method involves walking with measuring the heart rate over ten seconds of time before the start, twice in the middle of classes and twice in the recovery period. Simultaneously with walking, oriented on measuring the heart rate, an additional measurement of walking was carried out, which was recorded by an electronic step counter ("Electronics ШЭ-02М"). The results of accounting for these measurements made it possible to establish a relationship between the time for walking and the number of steps in 1 lesson. In relation to this study, the average statistics for the time spent ranged from 44 to 54 minutes. The total number of movements in one lesson ranged from 65042 to 110455, which amounted to 87 steps and 113 steps in one minute, or 3826 steps in the first case and 6136 steps in the second, average for one lesson.

The results of wellness walking of students with a change in heart rate are presented by the following indicators. One lesson took an average of 33 minutes of pure time. The average heart rate before classes was 72 beats / min, in the middle of classes the first measurement recorded an average of 124 beats / min, the second - 139 beats / min. In the first minute, the recovery in heart rate was 156 beats / min, in the third - 124 beats / min. The results shown by girls and boys vary. So, if the girls had a pulse rate before classes of 74 beats / min, then for boys it was 70 beats / min. In the middle of classes, the indicators of the first measurement for girls ranged from 128-130 beats / min, for boys - 124 beats / min. At the second measurement, the heart rate was 149-152 ± 2 beats / min and 130-134 ± 2 beats / min. In the recovery period, indicators in the first minute for girls were 170 ± 5 beats / min, for boys - 142 ± 3 beats / min. In the third minute of recovery, -134 ± 3 beats / min and 122 ± 2 beats / min.

The disadvantage of this method is the lack of a clear algorithm of the actions performed, which allows more accurately coordinate the movements of the student.

The processes in the human body are regulated by respiration. During breathing, the gas exchange of the human body determines the replenishment of the oxygen saturation of the body through the respiratory rate, while the breathing rhythm is interconnected and interdependent with the work of the heart.

For preventive purposes related to recovery, the rhythm of breathing can be regulated by walking. Hence, rhythmic wellness walking is both a preventive measure and one of the possible methods in the treatment of certain cardiovascular diseases through compliance with breathing correction with heart function during moderate walking.

The technical result of the claimed invention is a safe increase in the functionality of the human body.

The technical result is achieved by the fact that in the method of healing the human body by performing physical activity through contact of the feet with the ground, combining mental-imaginative mental work and measuring the pulse rate before and after classes, the new thing is that the body is drawn into the training stage the process and breathing are superficial, in the second stage, against the background of a positive emotional mood, they carry out rhythmic respiratory actions when walking with the center of gravity of the body moving forward, legs with the arches of the feet lag behind and are repelled after rolling through the arches of the feet, deep breathing, inhalation through the nose, the stomach protrude, in the third stage they gradually reduce the walking pace, shorten the length of the steps and repeat movements and breathing, as at the beginning of the lesson.

At a given rhythm of steps, it is easier for a person to take into account his physical abilities (height, weight, physical fitness), as well as other physiological and mental characteristics of the body. In-depth breathing in a given rhythm allows you to better provide the body with oxygen. The reaction to the oxygen saturation of the body is the mood of the entire nervous system, including primarily the activity of the cerebral cortex. The mental activity of a person during the rhythmization of movements through walking promotes faster switching of all body cells [Ponomarev N.I. Physical culture as an element of the culture of society / N.I. Ponomarev. - St. Petersburg, 1996. - 280 s]. The rhythm of breathing in a given mode also keeps in mind the awareness of many demanded actions.

In the first part of the lesson (preparatory), the pulse rate reflects the retraction of the body into the training process, so breathing is usually superficial. This stage lasts for as long as the student follows to the place of class.

In the second stage, the center of gravity of the body shifts somewhat forward. With rhythmic walking, the shoulders are leading, the legs with the arches of the feet are slightly behind and slightly repelled in pursuit. There is a roll through the arches of the feet, ending in the toes. Bringing his actions to automatism, the student switches his attention to the rhythm of breathing: inhaling through the nose, the stomach protrudes slightly, so that it is possible to enrich the body with oxygen. When the body receives an increased portion of oxygen due to rhythmic respiratory actions when walking, the practitioner's breathing becomes deepened. Control over their actions is carried out through awareness of rhythm when walking. After 2-3 minutes of walking, mental tracking of walking begins in a given rhythm: inhalation is carried out in 4 steps and exhale as many steps. Such rhythmic breathing is possible for all who exercise regularly. It is necessary to choose an acceptable rhythm for each practitioner for the left or right leg, and for the chosen pace and rhythm, against the background of a positive emotional mood, through the mental-shaped involvement of mental activity, conduct a session.

As an example, in the rhythm under the right or left legs, you can repeat small verses. The scoring of such thoughtforms positively affects the perception by the cells of the body, followed by the transfer of momentum to molecules, atoms and other elementary particles, up to photons, which allows you to establish a positive energy-information connection of the human body with the mental components of thought patterns and thought forms.

Having mastered this rhythm, practicing after 3-5 minutes of walking in this mode can apply inhalation for 6 steps and exhale for 6 steps, if there are no contraindications. This stage of training can gradually be increased and brought to 7-12 minutes.

At the end of the main part of the training session, walking leads to the final stage. The pace of walking gradually decreases and the length of steps is shortened, switching to 3-5 - minute walking. Change leads to a repetition of movements and breathing done at the beginning of the session.

The method of rhythmic wellness walking is best carried out in the fresh air with the choice of walking in a straight line. Classes on sunny days provide the body and soul with energy recharge. The dynamics of the heart rate allows you to judge the physical activity obtained during occupation. When fixing, the pulse rate is measured with your fingers before the start of the lesson and after it ends at the 3rd minute of recovery according to the 10-second heart rate, followed by a transfer to 60 seconds. Standing still and restoring the heartbeat within 1-2 minutes, you should put the index and middle fingers on the other hand where the blood vessel is felt more intensely at the wrist. Multiplying the figure obtained in 10 seconds by 6, in the end we will get the heart rate before the workout. After training, heart rate measurement is best done on the street before entering the room.

The use of meditative wellness thoughts was put into practice by students. The results of testing have a positive review, which indicates a correctly selected approach to the method of practicing rhythmic wellness walking. Rhythmic walking has more benefits associated with improving the body. Rhythmic wellness walking is available to anyone who wants to strengthen their health, not financially expensive.

Claims (1)

A method of improving the human body by performing physical activity through contact of the feet with the ground, combining mental-imaginative mental work and measuring the pulse rate before and after classes, characterized in that the body is drawn into the training process at the first stage when moving to the class and breathing superficial, at the second stage, against the background of a positive emotional mood, they carry out rhythmic respiratory actions when walking with the body center of gravity shifted forward, legs with arches of the feet they’ll be repelled and chased after rolling through the arches of the feet, deep breathing, inhalation through the nose, stomach stick out, at the third stage they gradually reduce the walking pace, shorten the length of steps and repeat movements and breathing as at the beginning of the lesson.