Budokon unites thousand-year traditions of yoga, east fighting arts and meditation. Modern fitness evolved on higher level of development, The aspiration of achievement of spiritual balance, harmony with surrounding and private world has joined to the aspiration of possession of ideal body. Many stars of Hollywood suffer of actual shortage of this: the life under a steadfast sight of fans and the paparazzi quite often leads to nervous breakdowns and a mental exhaustion. No wonder, that Budokon has appeared in Hollywood.

The biggest fan of a new technique is Jennifer Aniston. According to many successful actors, models and sportsmen, Budokon has changed their life. Budokon is not religion, and purpose is not an enlightenment, it is art of a life or art to live, easier speaking – the integrated form of fitness.

Method has been based in 2000 by Cameron Shane who has worked long time as a personal trainer and the bodyguard of many stars of Hollywood. He has come to Budokon through his own experience. In translate from Japanese Bu-Do-Kon means “a way of the spiritual soldier”. At the age of 12 years Камерон has seriously taken a great interest in the Korean single combats, at first it was Mu Duk Kvan, then Takevando at Olympic level, then it was Karate (Shane have got a black belt) and the Ju-jitsu. Fighting arts have helped him learn his body and seize movement techniques. Yoga opening (at the age of 21 years) became the present revolution in his life – hatha-yoga exercises have helped to comprehend an essence of internal energy. The idea to unite the saved up knowledge in the field of fighting arts and yoga has arisen late. Shane have worked in close contact to stars of Hollywood more then 10 years. He was the bodyguard of Charlie Sheene and Sean Penn, and also the personal fitness trainer and the teacher of hatha-yoga for Courtney Cox, Jennifer Aniston and Meg Ryan. Besides, he helped with statement of choreography and tricks for a Jackie Chan and Chris Tucker in both parts of a film “Rush hour”.

Budokon has been based in 2000, today it has thousand of followers in America, the Great Britain and Japan and gradually makes the way to continental Europe. Unlike usual fitness, the followers of Budokon do not aspire to any definite purpose (to lose some pounds, to raise a muscular tone, etc.), they learn life art through movement. As “father” Budokon says, “Our movements reflect our thinking. Our thinking reflects our way of life. Our way of life reflects the world which was created by us. So, our movements’ influences and will always influence on our way of life”. Our essence consists of four “bodies”: emotional, physical, intellectual and spiritual and it is possible to create a sound body and spirit only addressing to all the aspects.

Budokon exercises consist of two parts – a physical part and meditation Zen. Physical exercises are constructed on a combination of ancient and modern kinds of yoga and fighting arts. All the Budokon system are directed to research of body movement in various aspects. Attention on the lessons is equal for speed, power, balance, ease and smoothness of movements. Exercises share on two series: Yoga and Budo which smoothly pass one in another and depend from each other. In yoga part there is influence of yoga Ashtanga and Aengara, which focus attention on the control, calmness, force and accuracy of movement. The Budo part is carried out standing, individually or in group, and combines elements of Karate, the Ju-jitsu and Takevondo. This part is directed to development of speed, force, dexterity, smoothness and concentration. The lesson comes to end by sedentary meditation Zen.

It is impossible to make something correctly or incorrectly in Budokon. The teacher only directs and shows technical aspects of exercises. The follower decides is better for himself. As Cameron Shane says: “Trust yourself! You know your body better than somebody else. Do not search for the answers around – look in yourself”. In other words: do not try to surpass somebody else, but only yourself. Budokon has a philosophy which includes elements of the Zen-Buddhism and Chinese Daoism (concept of Yin Yang). Besides, Budokon recommends vegetarian diet which based on vegetables with the limited use of grain and fruit, also to replace usual sugar natural sweeteners: honey and a maple syrup.

Despite the fact that Budokon has appeared in Hollywood, the founder asserts, that it is much easier for usual people to be engaged in it because real people have clearer picture of world around, and for celebrities is more difficult to get rid of the ego. The true followers of Cameron Shane are Jennifer Aniston, Ren Russo, David Arkett, Amber Valetta and many other celebrities. It is hardly believed, that Hollywood “stars” has refused the ambitions, but they have physical improvements, and, according to many of them, they never felt so well.

Many people consider that as more painful physical exercises are, faster they will help us to get back in shape. But rather effective gymnastics should not serve as payment for happy rest hours – it should bring pleasure and confidence, instead of leaving us in exhaustion. Simple and pleasant loading on key-groups of muscles will help to bring whole organism in to tone. And even if muscles will get tired (especially first time), all sensation from such gymnastics will be positive.

You will need: two 3-lbs dumbbells or 1.5 liter bottles filled with water, and chair as a support. If it seems to you, that loading is insufficient, fill bottles with sand instead of water.

Duration. Do each exercise 15 times with right and left foot. For the maximum effect try to do exercises every day for 10 minutes or for 20 minutes in day.

How to do exercises? Slowly and smoothly, without jerks. Try not to overstrain a muscle. Do short breaks. Breathe regular intervals and deeply.

10-minute gymnastics for every day

• Exercise 1
  Strengthen hips and buttocks
  Set feet on width of shoulders and hold dumbbells in both hands. Make deep attack forward, thus hold your back straight, and hands should be directed vertically downwards.
• Exercise 2
  Strengthen hips
  Stand on distance about one step from a chair. Bend and hold with both hands a back of chair. Keep hands and a back straight. Lift the right foot as high as you can. Lower and, without touching a floor, repeat exercise.
• Exercise 3
  Strengthen a back
  Stand on distance of 3 ft from a chair and hold a dumbbell in the right hand. Make attack forward with left foot, bend it in a knee and hold by left hand a chair’s back. Simultaneously bend the right hand in an elbow. Repeat.
• Exercise 4
  Strengthen biceps
  Stand straight, feet on width of shoulders. Lower hands with dumbbells vertically downwards. Tighten the right ankle to the left knee. Then slowly tighten dumbbells to shoulders. Return to a starting position and repeat.
• Exercise 5
  Strengthen calves
  Put hands on a waist, throw the right foot behind the left ankle. Hold a back straight and slowly squat on the left foot. Stomach muscles should be strained. Change feet and repeat.
• Exercise 6
  Tighten a stomach
  Lay down on a back, having crossed hands behind a head and straighten feet. Then tighten the left elbow to the right knee. Return to a starting position and repeat on the other hand. Do exercise slowly and at the same time rhythmically.

Many people with the big enthusiasm have started to do fitness at home. Some had first results: whole figure is tightened, the waist becomes thinner. But there are some questions which we will try to answer. How correctly to twist a hula hoop and whether is it possible to be saved from bruises? How to improve results? How in addition to slant muscles of a stomach?

Techniques of rotation of hula hoop

A practice show, not everyone is able to twist hula hoop correctly. To give the maximum loading on a waist and not to create excessive pressure in a back. Even moreover, at some house sportswomen on sides and a waist the bruises have appeared, stirring to continue exercises. Therefore we have addressed to experts who have told about the correct techniques of rotation of a hula hoop on a waist. Is better to rehearse in front of mirror until you begin to do all automatically.

1. A starting position: feet necessarily together, hands aside or behind a head, back strictly straight. If feet are widely placed, than it will not be effectively enough to train waist muscles. Hips, buttocks get to work also, so it’s not just about waist.
2. Movements by waist should be quiet, rhythmical, at all pull-type so you don’t harm back.
3. Do not twist forward-back, do rotary movements clockwise.
4. Amplitude of rotation, which means that a waist circle should be as small as possible.
5. Rotate only a waist, breast and buttocks are not involved!
6. Twist on an empty stomach! Before twists it is good to make some respiratory exercises to “expel” superfluous air from a stomach and to give chance to muscles to work out better.
7. The respiratory gymnastics will approach anybody. Try, for example, following exercise. Large, very long “to a diaphragm” an exhalation as though inflate a balloon, but without an additional breath. Then through a nose, with the closed mouth, the big breath, as a vacuum cleaner involving in itself air. After that a sharp exhalation of all air. All it do without pauses. There is enough 3-4 times.

Thermo belt

The thermo belt for a weight loss will answer the second question: how to improve results. Many of us do not think of doing fitness without it. And it is correct. It helps as a local mini-sauna to get rid of superfluous inches on a waist. Also it supports a back and a stomach.

And if to put it on during hula hoop torsion thus it is possible to be protected and from painful bruises which quite often accompany first time of exercise. By the way, during exercise together with then there are many toxins. Therefore the belt needs to be washed more often.

Twisting disk (waist twisting disk)

One more training equipment for a waist is a twisting disk. Perhaps, one of the most simple and accessible training apparatus, on it is possible to be engaged to people of all age and frames.

Define loadings by yourself. The more vigorously you are exercising – the more calories spent and slanting muscles of a stomach are more intensively work out. It is very good to use it before exercises with a hula hoop, the disk warms up muscles. But it can also be used as independent training equipment. The main thing here – a regularity. Every day for 15-20 minutes a day or each 2nd day for 30 min. By the way, to simply encourage yourself after long sitting, to improve mood or to remove stress – generally enough 2-3 minutes.

Its pluses: besides strengthening muscles of stomach, disk raises mobility of a backbone, improves blood circulation, allows losing weight and even improves a motility of intestines at the expense of internal massage.

Many of twisting disks also have special relief surface that positively influencing whole organism. This version of acupuncture on foot possesses the general improving effect, – after all fact, that on a mortar there are the points which are responsible for work of the major organs. Additional stimulation of such points improves work of whole organism as a whole, giving a tone and vivacity.

And, of course, notice that twisting disk is convenient thanks to its compactness and allows using in any areas – from the kitchen at the TV, to at desktop in a lunch break.

Let’s summarize advantages of a twisting disk:

1. – Improves working capacity, enhances mood, and quickly removes weariness;
2. – In general sanitary an organism thanks to influence on acupuncture foot points;
3. – Vestibular mechanism development (coordination of movements);
4. – Effective weight loss (makes figure harmonious and tightened);
5. – Strengthening of slanting muscles of a stomach;
6. – Improvement of body flexibility;
7. – A warming up muscles before long professional training.

Sense of proportion in gym isn’t superfluous

In aspiration perfectly to look, radiate health and to be self-assured we, sometimes, going to a gym, forgetting about sense of proportion. In summary, doing various kinds of sports, we keep getting stretchings and traumas. Why does it happen? Let’s find out.

The most widespread mistake that we make, incorrectly counted loading. If you didn’t workout for a long time you should begin with elementary exercises. Besides, for first time enough to do just one approach – no more. Otherwise painful sensations in muscles cannot be avoided.

The similar situation develops when just after we came in to gym, we begin with power exercises right away, forgetting about warm-ups or simply skipping it. An overstrain of muscles and even a stretching in such cases are practically guaranteed.

But only what disappears behind these simple names of illnesses which we used to hear all the time?

It appears the muscular overstrain provoked as follows: at excessive or long loading there is an overfatigue of certain group of muscles – separate muscular bunches therefore there are painful sensations are convulsively reduced.

The muscular overstrain by spasms of the lower extremities (more often suras), twitchings, trembling and sharp muscular spasms – that’s what it is.

The stretching represents even less pleasurable picture as at it occurs traumatic damage of muscular fibers or muscle and sinew connections. Agree, there is nothing pleasant here. And after all the balanced loading – is only principle that can prevent above listed problems when doing sports.

And, of course, coming on training, it is not necessary to zealous, if you don’t feel yourself good enough. Don’t matter, the back aches a bit, whether the headaches, do not exercise with full power.

Consult with the trainer, explain him situation and listen to his recommendations. In one cases it will be enough to work a little over perfection of the body and at the same time eliminate unpleasant sensations, and in others exercises should be postponed to the next, more appropriate time.

Those who, ignoring a voice of reason, strain to be in action with superfluous lbs and inches, can seriously harm their own health. In such cases of traumas are happen very often.

Actually, with pain in a back, in joints, at an overstrain and stretching of muscles with unpleasant sensations the anaesthetizing and simultaneously anti-inflammatory preparations intended for local external application will help quickly.

For example, always keep in the sports bag, in case of emergency, few pills of aspirin. Any kind of pain relievers: gels, sprays. They can be very useful, because you feel relief in a few minutes after applied.

Also vivifying force has massage or usual self-massage (if there is no possibility to address to the expert, knead muscles by yourself) in similar situations. Is better to do procedure using base or essence that has medical effect.

So, essence marjoram stimulates bloodstream that is why it is good to apply to bruises and healing of grazes. And, for example, lavender oil gets through a capillary network of a skin into deeper layers thanks to it quickly does sanitary action and perfectly weakens overloaded muscles. And, of course, do not forget about sauna. Its visiting – a remarkable way to accelerate restoration of an organism after excessive physical activities.

But, maybe we all should just carefully plan the physical loadings during gym class, so we don’t have to go through all the above? Whether that is the moment when the sense of proportion will go to us only on advantage? After all, it is much easier to warn a trauma, than struggle with its consequences.

Right after we purchased membership card in modern fitness club, we start to feed ourselves with illusions, that if we will work short time in an exercise room, our problems with excess weight will be resolved, and health will improve by itself. But we do not reflect at all that incorrectly made exercise can do much harm only. In this article, we will tell you why it is so important to exercise under personal trainer supervision.

In order to avoid misunderstanding and for achievement excellent physical results we advise to do exercises with the instructor! If you still not sure, trainer Jason Cohen, the personal trainer of club “Athletic”, the numerous champion of national bodybuilding competitions, is ready to dispel your doubts, giving 10 arguments in favor of exercising with the trainer!

1. With the trainer results can be reached faster

With the trainer you will reach result much faster thanks to exact statement of techniques of movements and possibility to use more effective exercises. In the beginning of fitness course independent performing effective exercises is almost impossible because the correction of techniques from the party, first, is necessary; secondly, the secure is necessary too. If you neglect these rules you may possibly learn incorrect techniques which can lead to personal injuries that sooner or later can negatively reflect not only on result, but also on state of your health.

2. The ideal scheme of training

The trainer is working with you under the ideal methodical scheme. The majority of the people training in the fitness centers simply do not possess necessary methodical knowledge.

3. The control of health condition

The trainer regularly supervises condition of your health, spends necessary tests and defines readiness for loading on training. Many people do not suspect how important constantly to supervise at least pulse and pressure. But even such, apparently, simple measurements, demand special skills which each instructor have. Very important!

4. “Golden mean” in loadings

The trainer very precisely doses out for you loading at exercises class. If you give yourselves small loading at training it will be insufficiently for the further changes. If “go too far” a little, will overstrain, first of all, nervous system, and the begun positive changes can quickly stop. “Golden mean” which, thanks to knowledge and long-term experience, defines trainer, is necessary for you.

5. The balanced food

The trainer will help you to supervise your food supply system. All of us know that our food often happens to be insufficient. Too long breaks between food intakes, “fast” meals, evening overeating strongly break our progress. Besides too often we want to “relax” concerning absorption of every possible sweets. The trainer will help you to organize in the best way food consuming during a day.

6. Stimulus

Working with the trainer will stimulate you to training regularity. Unfortunately, just because of desire to reach particular result nothing will change – efforts, even for small changes will always required. Trainer adjusts and stimulates you that you could find in yourselves forces to trainings which time from time will improve your body, strengthen your health. Sometimes we would like to pass class because of the bad mood, or ’cause there is an excellent weather outside, and it is completely impossible to do something else. If you know, that you waited by trainer than you will get ready and will come for class, and will never regret about it.

7. The secure and help

The trainer reliably secures you and helps during performance of exercises. Carrying out any exercise be assured: with the trainer you are secured from mistakes and failures. The reliable secure and necessary help will allow you to concentrate only on yourself, take pleasure doing exercises and improve your spirit from training to training.

8. Efficiency

The trainer is responsible for your result. Trainer understands high level of your trust and responsibility for purpose achievement therefore uses each possibility for increase the efficiency of exercising.

9. An individual approach

Exercising individually, you will always experience buzz about trainings. Interest in training is one of the key moments of success. It is very hard to support interest in exercising on your own, sometimes it’s just impossible. Thanks to knowledge and experience, trainer will make your programs various that will allow to train always with the big interest and enthusiasm.

10. Loadings according to you health conditions

Individual exercising are especially recommended at various traumas and at any deviations in health. If you wish to pass a rehabilitation course successfully and continue trainings or simply wish to improve yourself, but you have some deviations in health condition, take advantage of personal lessons – it is ideal approach for such purposes. Instructor will accurately pick up for you necessary exercises and corresponding loading that will allow improving your health and quickly reach desirable results.

And among other things, trainer is interesting interlocutor. Training class in the fitness center cannot be considered only as the certain work, directed exclusively to result. For many visitors of fitness centers it also rest and dialogue. Therefore trainer as any other professional will create pleasant atmosphere for interesting dialogue and productive rest during training.

Since December almost all stores put their merchandise on SALE. Therefore hasten to get rubber lines (doesn’t matter how much it costs) and train slightly every day.

Initial position: standing on a rug, one leg is located ahead and hardly bent, and another – behind, is straightened also foot stands on a floor. Press and back muscles are strained, the head stands straight. Under a leg (the one ahead of you) is one end of rubber line, its other end is kept by a hand lowered downwards.

From initial position, on an exhalation, shovels are join together, and then a hand holding rubber line, draught for a belt, thus an elbow is carried out a little bent (the Photo 2). The hand in an elbow joint is more bent, the more loading is displaced on muscles of hands.

Then on a breath at first lower a hand, and then dissolve shovels.
On the first exercises the exhaustion should come between 15-20 repetitions. Then the exhaustion should come between 10-15 repetitions, for achievements of it combine a rubber line in two or three layers.

Carry out at first 2-3, and then 3-4 approaches and do not let a strong burning pain during exercise performance. Otherwise, muscles can increase a little in volume that not always is useful for women.

In between breaks  approaches the muscles of a back should be stretched. For this purpose from an initial position – in a standing position, feet on width of shoulders – bend one of legs and lift the hand on the same side till level of eyes, slightly having bent in an elbow. Take the bent hand at wrist and pull it forward and to side (on a diagonal), softly rounding back. Pause for 5-15 seconds and return to an initial position. Stretch other muscle same way (Photo 3).

According to many women, they with pleasure would do fitness if it was not necessary to spend hour (the half an hour, two hours, days – underline necessary) on gathering and delivery yourself to a place of trainings. And about the same amount of time expenses on way home. How to find such piece of time in such overloaded schedule? For mother or the working woman it’s the same – inadmissible luxury. Though, ladies, there is an exit! Long road to a fitness class and painful preparation for getting out of house/apartment aren’t the reasons anymore to lose «muscular pleasure»!
Try the home fitness its work for almost everybody. To avoid boredom, do it systematically and correctly, take advantage of our tips.

• Get a DVD with fitness lessons recorded – first, it is more obvious, than the book or journal article, secondly, exercises will be shown, and it is important. The rhythm will be set and the necessary quantity of repetitions is shown too. In general, full illusion of training with the instructor. The unique moment – really concern promises, distinguish common sense and dodges of marketing. Believe, look like Cindy Crawford can only Cindy Crawford. But, of course, it does not mean, that you cannot look better.
• Buy the beautiful sport suit and make a small holiday when preparing for training.
• Stick on a refrigerator photo of any magnificent celebrity. Repeat to yourself: «Whatever they did to her/him using Photoshop, I will make with my own forces!» Such auto-training is strong thing, especially helps from desire to devastate a refrigerator in the deep evening.
• Start a diary, mark there time of trainings, their intensity, quantity of approaches. Plan ahead, analyze the passed.
• As inexpensive improvised means we can recommend feetball, dumbbells, a hoop, a skipping rope, a special disk «for a waist», and set of others small, but useful things. You can find them in any sports shop. If money – not a question, buy an exercise machine, their variety is great – from a huge racetrack to complex “abs trainer”.

Let’s organize space

For high-grade exercising free space is required. The size of this freedom is simply to define – lying on a floor, extend hands and make some moves feet. Stand up, collect splinters and the scattered property, and search for another spot. Basically, depending on your dimensions, you will need about area of 25-30 sq feet.
It’s better to do exercises on a special rug, but for a worst case the usual house floor carpet will be good enough. The “naked” floor is fraught with traumas – too hard and slippery.
Combine useful and twice useful – become tempered. Train with an open balcony and windows in the summer, don’t be afraid of a window open in the winter, it is your friend therefore as through it in your lungs gets fresh air so necessary for you in the course of trainings.

Let’s organize the house

As shows the practice, everything distracts us from doing exercises. Husband, of course, not against your intention to drop a few lbs, but his comments about performance technique of exercises can even drive Buddha crazy. As soon as you lay down on a rug, your dog with guilty eyes brings a lead, and, wagging a tail, looks you in your eyes – cool, they now at convenient level. Cat suddenly recollects, that he loves you and with loud purring strives to lay down on the same rug, but direct under you. Your kids discover: a) an urgent check of home work, b) a cold, c) desire to eat/drink/watch.

Struggle with a cat easier – just a simple and fast contact with his tail and a proud animal leaves in the trampled feelings and with offended look. Everyone else should be expelled manually; lock indoor and from now on this is your sport spot.

Yes, and, by the way, during training the boss always should call. Therefore disconnect all communication devices.

Let’s organize yourself

Fitness at home, besides really invaluable advantages, has also such difficult moment, as self-discipline education. And if in dreams you appear as the harmonious and healthy beauty, it yet does not mean, that your exercises will be regular and intensive. Headache, TV show, didn’t have enough time, lots of work, has overeaten… So, serious motivation is 90 % of success.

Some are helped by a dress bought by chance and on good sale, but… three sizes less. Others dream of holiday on warm sand in revealing bikini. And even more considerable part notices, that after trainings joints stop to crackle, dizziness goes away, skin is more smooth, sleep gets better, mood improves and the sexual life is normalized… Think up your variant!

Remember: regular exercising throughout three weeks – and your new useful habit will be generated! You will become dependent on sports – that’s exactly what we are going for.

New Year’s holidays have passed, and the result of rough feasts, the superfluous lbs which have lodged on a waist and hips, remained. But it not the occasion sharply to go on a rigid diet or to sweat in sport club hours. To dump some lbs and to tighten a figure it is possible literally on the move, in the course of performance of the most usual affairs.

• Training in bed

1. You can start to exercise as soon as will wake up, not even having opened eyes. Set alarm clock for 5-10 minutes earlier, than you usually wake up. When you will hear the alarm sound, do not jump sharply from bed. Allow your body to wake up gradually and at the same time bring muscles in tone. First of all, stretch, as a cat, softly and long. It will warm up and wake up all body. During the time of stretching in organism endorphins are developing – pleasure hormones. The mood will improve right away. Smile and open your eyes. Make some deep breaths and exhalations, and then blink 20-25 times.

2. Put one hand on chest, and another on a stomach. Make some deep breaths and exhalations, strongly tick out stomach on a breath and involve on an exhalation.

3. Laying on a back, extend feet and lower hands along a trunk. Strain and weaken consistently a foot, caviar, a muscle of hips, press. Then “wake” hands – from fingers to shoulders.

4. Laying on a back, tighten knees to stomach, clasp them with your hands. When straightening feet, try to break off weaved hands.

5. Laying lower feet from bed and put them on a floor (the trunk remains on a bed). Straighten feet and detain them in such position, straining a press. Then put feet on a floor. This exercise develops the bottom press.

6. Turnover on a stomach. Put chin on hands linked in the lock, extend feet. On a breath slowly lift legs backwards and detain them hanging longer, on an exhalation put down. Repeat at least 3 times. This exercise will help to reduce fatty adjournment on a stomach and hips and will tighten back and buttocks.

7. Exercise «the cat’s back» is very useful for a spine. Go down on all fours. On a breath throw backwards the head, straighten chest and curve the waist. On a slow exhalation hang head, pull in stomach, and curve backwards, like you have round back. This is last exercise, repeat it 3-4 times.
Only 10 minutes from the moment after alarm sounded, and you are not only woken up, but also have worked over problem places. But it’s only the beginning. Now you will learn how to lose weight while you brush your teeth!

• Fitness between times

While you wait bus at a stop station, watch TV or work on computer, you can train too. The main thing – not to be lazy and on time recollect necessary exercise when it is possible to arrange mini-training.

1. Inclinations with a toothbrush in a hand
While you brush teeth – work over a waist! Put feet on width of shoulders, lift a free hand upwards and start to do inclinations: to the left – straight up, to the right – straight up. Hips are motionless, only top part of a trunk moves. In a minute-two change hand and repeat inclinations. However, if you would like, you can squat or do trunk turns – all that is pleasant to you, the main thing – move.

2. In the subway or while standing in line – work over buttocks
When you should stand long, do not waste time for nothing, and work over your buttocks. On a breath compress them very strong, as much as it possible. On an exhalation – weaken. Repeat 40 times. If you will do this exercise twice a day, in a month your bottom becomes elastic and strong.

3. A telephone marathon
Do not sit, when you talk on the phone. Rise and walk in the room back and forth or on a circle. And if conversation is suppose to be long, if possible, leave the house and walk out to the street.

4. Move!
In general, try to move more than ever before. Go up and go down on stairs. If you live too highly to master on foot all lifting, leave the elevator 3-4 floors before your destination. Also leave the subway or bus 1-2 stops before and walk on the way home. During weekend you would like to rest, of course, but the best rest – changing type of activity! We sit at the computer whole days, so what for on Saturday and Sunday again to sit in front of the TV on a sofa? Go to park or on a skating rink, walk, and breathe fresh air. Not only that you will burn superfluous calories, but also you will get an excellent mood and a fresh complexion.

To whom this terrible sensation in the mornings when in all body – weight, forces are not present absolutely is not familiar and to sleep it would be desirable as if has only just fallen asleep? Was considered earlier, that it is typical signs of the hypotonia, the lowered pressure. But already say that so can be shown and not only it …

Torments of morning awakening can be connected with an avitaminosis, a syndrome of chronic weariness or simply seasonal depression. And, of course, all understand, that to avoid a heavy morning rising it is necessary to conduct a correct way of life: lays down at 10 pm, to eat not less than 4 once a day, to observe work and rest alternation, to provide to itself good physical activity, to become tempered. These measures correct, indisputable, necessary. But, first, they do not yield instant result, and, secondly, not always probably to carry out them.

I suggest you to take advantage of what to organize simply and that works at once. Put an alarm clock for 10 minutes before usual and begin morning since invigorating ten-minute.

1st minute. Minute of gratitude.

Open eyes and be glad to new day. Not very well, what it will be – cloudy, rainy or solar – be glad to that this day is in your life. Recollect all whom love, tell it mentally I “Love”. Energy of good not only will invisibly be transferred to people close to you, but also you will make strong and protected.

2nd minute. Thoughts on the pleasant.

In each new bottom always there is a place to something pleasant – in the main thing or in trifles. Recollect that waits for you today – a meeting with favorite, purchase of a new dress, beauty salon visiting. If any pleasant expectation do not remember, think up it this minute.

3rd minute. Stretch.

Traditional morning stretch and oscitation, which many ignore – necessary morning ritual. Stretch – the most natural way of physical awakening of an organism. And oscitation quickly fills all our organism, its each section with oxygen.

4th minute. The Breath-exhalation.

We continue to restore oxygen balance. At first it is necessary to breathe superficially, then some times to inhale all breast, and then – to make 3 deep breaths-exhalations “stomach”.

5th minute. Head massage.

For a night blood casts from a head, therefore for good awakening it is necessary to provide its inflow to a head. For this purpose it is enough to massage the main points: a depression in the ground at the head basis, occipital hillocks, a line from top to a forehead, eyebrow arches, lobes of ears.

6th minute. Warm-up of joints.

We begin with hands – it is necessary to compress-unclench fists. Then – rotary movements in brushes, in elbow bends, in shoulders. Under the same scheme we knead joints of feet: fingers, an ankle, knees (”bicycle” known for all), hips (”scissors”).

7th minute. A warming up of muscles.

We pound palms the friend about the friend. Then by warmed-up palms it is pounded all body. A principle, as well as with joints, from top to down.

8th minute. Lifting.

To rise it is necessary gradually. At first it is necessary to rise and sit in bed. Then it is necessary to lower from bed of a foot and still to sit. You ask – what for? All is simple. Sharp change of position of a body especially after a night dream – stress for an organism. Having sat a little, rise, look in a window and speak 10 important issues of day, thanks to it you will adjust an organism on a working harmony.

9th minute. Smile, misters!

Approach to a mirror, look at itself and smile. It will be a morning charge of love to itself. And it too any not mysticism. The usual smile gives therapeutic effect which is difficult for overestimating – and blood where it is necessary flows, and the brain centres become more active, and серотонин (the pleasure hormone) is thus developed.

10th minute. A water glass.

Drink a glass of water, pure, spring, not aerated. It you “wake”, make active digestive system of an organism that then the breakfast “has fallen down” not in a sleeping organism, and has arrived in an organism ready to food intake.

Certainly, time in the above described actions is named 1 minute conditionally. It is possible to give and more time at each stage, the main thing – is not less. And still I would recommend to leave insistently to myself time stock 5 minutes for a contrast shower. This procedure gives threefold effect – instantly invigorating, clearing and tempering.

Probably, to you will seem, that the above described recommendations are too simple to appear effective. And you try to take advantage of them. Put an alarm clock for 10 minutes before usual, open eyes and forward: 1st minute, 2nd minute, 3rd … And on 10th minute you will understand, that a phrase “Good morning!” Not simply phrase, and yours sincere sensation.

The technique of a tightening face contours with use of ability of correct breath called Bodyflex is constructed on massage of active points of the face that are responsible for its beauty and youth, in a combination to maintenance of an organism with oxygen maximum supply. Thanks to right breathing system, cells of whole body including face skin are provided with oxygen necessary for them, and initiate anti-aging processes.

Basic respiratory Bodyflex exercise:

Stand straight, feet on width of shoulders. And now imagine that you are going to sit down in a chair. Bend down forward, leaning hands on the feet slightly bent in knees. Buttocks set back aside. Your palms should be approximately on 1 inch above knees. Look directly before you. Now you look similar to the volleyball player who waits for a throw of the opponent. In this pose it will be easier to you to complete last part of exercise.

1. Exhale all air from lungs through a mouth.
2. Quickly inhale through the nose.
3. From a diaphragm quickly exhale all air through a mouth.
4. Hold the breath and pull-in stomach retraction for 8-10 times.
5. Relax and inhale.

At a breath delay for 10 seconds perform massage of active spots of the face using your fingertips:

• Points around mouth corners are responsible for keeping up lips contour;
• Points at external corners of eyes are responsible for struggle against occurrence of small wrinkles “goose pads”;
• Points at internal corners of eyes – are responsible for struggle against “hollow eyes”;
• The point in the middle of a forehead, above eyebrow line is responsible for struggle against occurrence of mimic wrinkles on a forehead, so-called “anger folds”;
• Points on either side of a chin – responsible for a face contour, struggle with cheeks hanging;
• Points on either side of a nose – struggle with occurrence nose-lip folds.

Repeat exercise for each of pairs of active points near 7-10 times. It is desirable to do a complex of exercises not less than once a week. Besides appearance improvement, you also train all those internal organs systems as you do Bodyflex exercises.