Exercise "candle" also has a different name - "birch". Among yogis, this type of training is also called "sarvangasana." From the school curriculum in physical education, probably everyone remembers it. Also, the exercise "candle" in gymnastics is often used, especially for warming up. But not everyone understands how much it helps to heal the whole organism as a whole. In fact, everyone can easily fulfill it, but what is the use of it? About this in detail in the article.
Use of Candle Exercise
According to experts:
- After repeating this workout several times, everyone will noticeably improve blood flow to the brain, and this will greatly affect his work subsequently. Also, working capacity, energy and mood will increase.
- When executed, a large number of muscles are involved. For example, the muscles of the back, hips, arms and buttocks and, of course, the press. Due to regular training, they will noticeably grow stronger, as well as tighten.
- Each person will later say a huge thank you to you for the timely completion of the exercise "candle", because it interferes with the strong formation of salts in certain parts of the body.
- The endocrine system is more involved when a person makes a "birch".
- The central nervous system relaxes during the process, which makes the person feel satisfied and calm after training.
- It is best to perform the exercise "candle" in the morning, since it is during this period that you need to gain strength and energy for the whole day. Training of this kind helps to achieve the goal.
- In this position, it is possible to relieve serious tension from the organs of the abdominal part and pelvis, which is why they will not "lower".
- Obviously, it is the spine that functions perfectly during training, so later it will gain significant flexibility. For this reason, posture will become beautiful.
- The flow of blood, as already mentioned, will occur in the upper part, that is, in the head. As a result, the skin of the face will become more elastic and elastic, since it will receive to a greater extent all the necessary elements contained in the blood.
- All organs and organ systems will begin to function better, since the flow of oxygen to them directly will increase.
Contraindications
The described exercise is, of course, useful, but not everyone can do it. Therefore, before you figure out how to do the exercise "candle", read the list of people who are forbidden to engage in this type of training:
- If a person has serious diseases of the cardiovascular system.
- Dysfunctions of a different plan of the thyroid gland.
- The menstrual cycle in every woman.
- Congenital or acquired high blood pressure or intracranial.
- Ear problems like otitis media.
- Glaucoma.
- Various forms of sinusitis.
- Serious problems in the spine or recent injuries in this part.
- Infectious eye diseases.
- Obvious general deterioration due to which you can not lead a familiar lifestyle.
Performance
How to make a candle exercise? In fact, the process is not at all complicated. Here are the main steps:
- First of all, lie on your back, place your legs straight, and place your hands on the sides. It is important that the palms are not turned up, but down.
- Then tighten the abdominal wall to support your weight. Lift the legs up as you inhale so that they are directly perpendicular to the floor. Stay in that position for a few seconds. It is necessary that the muscles are accustomed to weight. After that, already raise the pelvis up. At the same time, it is important not to forget to rest your palms on the floor, as necessary, to ensure balance. Breathe smoothly!
- After that, grasp your waist with your palms, rest your elbows on the floor, if you are doing the exercise for the first time. In general, it is done correctly when all parts of the body are torn off the floor, except for the head, part of the back and shoulders. That is, ideally, the elbows should not touch the surface.
- If possible, align so that the whole body stretches out and is perpendicular to the floor.
- Stay in this position for about 3-4 minutes. Do not slow down the breathing rhythm.
- Next, consistently lower all parts of the body to the floor. Do not forget that throughout the entire process of the exercise, the “candle” head should not be torn off the surface.
How long should I stand?
In fact, the runtime is strictly individual. Not everyone can stand the first time even 2 minutes. For this reason, if you are a beginner, start with five seconds. Each subsequent workout can be increased by 1-2 seconds. As the week progresses, it is already possible to increase the duration in your own way, but do not strain, as the final relaxation and comfort are important, and not pain in all parts of the body.
The optimal period on average is five minutes. Try to achieve this result!
Recommendations
Tips are very important, as they are the ones that warn a person against improper execution of the "birch".
Judging by the photo, everyone should perform the exercise "candle" carefully, all movements should be consistent and unhurried. It is important not to forget about the warm-up before training.
If a person has never done such a training before or simply does not have the necessary physical form, then it is better to ask for support for the first time. It’s good if classes are held in the gym, as an experienced trainer will always tell you how you can and how not, he will also support the person both mentally and physically.
Never linger in a position for the first time longer than the set time. When there is a feeling that the muscles are oppressed, trembling, then stop immediately.
It makes sense to do the exercise daily, since only in this case it is possible to develop a habit, as well as strength in the muscles.
Do not make mistakes - do not eat before training! The last meal should be no later than 2 hours before the exercise.
If you feel unusual or pulling pains, then do not scoff at yourself, stop training instantly.
Another kind of exercise
If you need to extract more benefit from the exercise, you can perform a more simplified, but at the same time more effective option. It is called the Viparita Karani method. Position yourself near any wall of the room, and then simply raise your legs and place them on the surface of the wall. This pose relaxes the whole body, because additional efforts are not needed. During severe fatigue, this method is a great solution.
A few words for beginners
When the first classes take place, they do not always become easy. For this reason, it is important not to forget about additional help. Take a blanket, fold it three times, and then sit on it. It is necessary to put only the upper part of the body and shoulders on it, let the head remain on the floor.
A similar option "candles" - a very effective solution for pain in the neck. Excess pressure from this area goes away, making the neck relaxed. It is important to remember that it is better to take a thin blanket, rather than a huge and soft one, since the latter will make a very dubious support.