How to do the frog stretching exercise with a 10-fold effect?

Greetings, my dear readers! We all know the “Frog” pose since childhood. And probably each of you practiced it without knowing the name. But this activity is useful and interesting not only for children, but also for adults. The classic frog stretching exercise is a much more complex and serious element. But its effectiveness is many times higher!

As always, with your figures and health in mind, I will give a full description of this activity. I’ll tell you in detail how to do it perfectly correctly, and why it’s even needed. How different types of activities work. I hope that after reading the article you will be happy to include this exercise in your daily routine!

Frog exercise for stretching legs

This pose is called “Frog” because of its similarity with the body position of this amphibian. The legs of the one who performs it are bent and widely spaced to the sides, exactly like the legs of a toad. In this case, the elbows rest on the floor and the forearms lie on the floor. Thus, the support is primarily on the shins and forearms, and not on the knees and elbows. This situation cannot be called simple, but the effect cannot be called insignificant. And the benefits are not only in stretching and strengthening muscles. Everything is much more complicated and interesting.

Common mistakes

Maria:

It happens that the client has a physiological limitation in the mobility of the hip joint, which does not allow the leg to move further. And they offer to press the person so that he sits down completely. Naturally, there will be injury. Therefore, here are two main mistakes: the inability to listen to the body and read signals in pursuit of an enviable goal and the use of passive stretching (in other words, stretching with the help of a partner). Hence, sprains of the inner thigh and injuries to the hip joint.

Therefore, this undoubtedly useful pose should be approached with knowledge and caution.

Benefits of frog pose

There are over 10 useful aspects, and they are not limited to the physical side:

• stretching improves significantly;
• activity is good for the abs, their muscles are actively worked out, due to this, digestion improves;
• pelvic organ prolapse is prevented;
• the back frame is strengthened, the spine becomes straight and flexible;
• the pose works as a prevention of scoliosis and osteochondrosis;
• since the support is on the hands, the hands become stronger, which is extremely important especially for men;
• has a positive effect on the buttocks, they become stronger, gain elasticity and attractiveness;
• coordination of movements improves significantly, the body gains dexterity;
• the vestibular apparatus begins to work better;
• sexual energy is balanced;
• the pose also works as a prevention of pelvic rotation (a common problem in people with “sedentary” jobs);
• accelerates metabolism, activates the removal of toxins from the body;
• activates blood circulation in the pelvis;
• is a prevention of prostatitis in men, and also perfectly increases libido;
• prevents hypertonicity of the lumbar region, which is extremely important for women;
• the risk of injury is reduced.

There are also useful psychological aspects. It is believed that “Frog” perfectly protects against headaches, improves mood and saves from depression and stress.

Increased appetite

Today “So Simple!” will tell you how to reduce your appetite in just 1 minute and not overeat. To do this, you don’t need to limit yourself in food or try another diet.

A simple exercise from the ancient Chinese gymnastics qigong - “The Jasper Frog Drives the Waves” will help you get rid of the feeling of hunger. It is sometimes called "Frog Rocking on a Wave."

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Chinese qigong masters say that this technique blocks hunger, even if you don't eat all day. Anyone who eats irregularly or eats more than 5 times a day (three main meals up to 400 g and two snacks up to 100 g) must do the exercise. And also those who are on a diet, have sharply reduced the portion size or practice short-term fasting - a food break.

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Before performing, drink 100–200 ml of warm water. Choose a support - a low table or chair. Rest your elbows on the back, as shown in the picture, or bend over, placing your palms on the seat of the chair. Choose the height of the support so that you feel as comfortable as possible and your spine is bent. You can perform the exercise leaning on the wall.

Take a deep breath and at the same time pull your stomach in as far as you can. Hold your breath for 3-4 seconds. Exhale and relax your abdominal muscles. Repeat 10 times. The feeling of hunger will disappear immediately or in a couple of minutes. Breathing does not play a special role, the main thing is to draw in the stomach well as you inhale and round it as much as possible as you exhale.

To eat less at lunch or dinner, do the exercise 10-15 minutes before meals. This will make you feel fuller faster than usual. The main thing is to exercise as soon as your hand reaches out to eat something tasty.

The Jasper Frog can be performed standing, walking, sitting or lying down. In the latter case, the efficiency is much less. And to control breathing you need to keep your hands on your stomach.

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What is the secret of the exercise? First, a little theory: simultaneously with the appearance of a feeling of hunger, gastric juice is produced in the stomach, which includes pepsin and hydrochloric acid. They dissolve food that enters the stomach. But, if a person has not eaten, gastric juice begins to irritate the walls of the stomach.

The result is bad breath, coating on the tongue, gastritis, and ulcers. It turns out to be a vicious circle: if you feel hungry, you need to eat, if you eat, you’re overweight, if you don’t eat, you get sick. That's why overeating isn't just about being overweight. This is a dangerous food addiction that destroys our body. You need to fight overeating!

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During the exercise, the abdominal muscles “drain” gastric juice into the intestines and appetite disappears. Over time, the desire to snack decreases, the bad habit disappears, and you will only feel hungry when your body really needs food.

One more very important note. Some may mistakenly think that the presence of such a technique will allow you to strictly cut down your diet and lose weight healthy

But that's not true. Starving and abusing exercise to the detriment of your own health is strictly not recommended! If the body does not have enough nutrients, no “frog” will help.

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Therefore, focus not only on hunger, but also critically evaluate your diet. If there are enough vegetables, fruits, protein foods and carbohydrates, exercise will reduce the number of snacks and reduce the amount of portions consumed.

Breathing exercises should not be underestimated! Exercises for women after 40 are a source of second youth for those who want to improve their well-being and change their appearance. The main desire!

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About nuances and contraindications

The main thing I want to say in this section is: do not start exercising if you have even the slightest doubt about your health. If it is, then go to the doctor and discuss your planned activities with him. Start training only after his permission, in order to eliminate all contraindications.

The frog stretching exercise is contraindicated in the following cases:

• if you have frequent migraines;
• in the past there were injuries to the knees, legs, arms, and musculoskeletal system;
• there are chronic illnesses in a state of exacerbation;
• there is an inguinal or abdominal hernia;
• significant pressure surges occur;
• there is severe back pain and spinal ailments;
• body temperature is higher than normal;
• during pregnancy;
• recently had surgery or internal bleeding.

People who have gastrointestinal ailments should also be careful with “Frog”. Or significant problems with blood vessels and heart.

I repeat, if in doubt, consult your doctor.

If you like to take a nap during the day, be sure to read this article!

Have you noticed that a five-minute daytime nap while sitting, half-sitting (some even manage to sleep standing) gives more vigor and energy than a long night tossing and turning in a comfortable, warm bed? Exactly. It turns out that you cannot deny yourself this pleasure.

If possible, it is advisable to sleep for at least half an hour during the day. This will give you a huge boost of energy and vigor - the day will fly by unnoticed, and daily tasks will not seem so tiring.

What other benefits do naps have?

1. The body releases the hormone of happiness. Serotonin is actively produced during sleep. Therefore, our mood noticeably improves after a short day's rest.
2. The ability to concentrate increases. Sleeping during the day, as scientists have found, is equivalent to 200 mg of caffeine. To do this, just 1 hour of sleep is enough.
3. Creative potential increases. Great thinkers, scientists, philosophers, artists often sleep during the day. Moreover, this is an intermittent, short rest with intervals of activity, during which brilliant ideas come to them. For example, Leonardo da Vinci often fell asleep while painting his masterpieces.
4. Memory improves. For example, a poem that you never managed to learn can be easily remembered after a short day's rest.
5. The five senses become more acute. The food will seem tastier, the music louder, the colors brighter.
6. The level of cortisol in the body decreases. It is inactivated during sleep. A large amount of it threatens depression, causes irritability, dissatisfaction, and unreasonable anger.

How to do the frog stretching exercise correctly?

The technique is not primitive, but each of you can easily master it.

Experts recommend that “dummies” start with the classic Frog, and only then move on to its variations.

For example, one of my friends, who has been training for a whole year, has “grown up” to performing activities in the plank and even on the horizontal bar. I hope you can do this too!

Here is the activity technique step by step:

1. Squat down and place your palms on the floor;
2. Now slowly, leaning on your knees, spread your legs (knees) apart, maintaining a bend in your knees of about 90 degrees.
3. Try to smoothly redirect the support from your knees completely to your shins.
4. Lower yourself from straight arms onto your elbows, supporting yourself on your forearms. Keep your back in a perfectly straight position, direct your gaze to your fingertips.
5. Reach slowly and carefully to your maximum stretch, take several breaths while holding this position, trying to relax (for a better effect, you can make smooth movements back and forth).
6. Your goal moving forward is to bring your thighs into full contact with the floor, with the outside of your thighs aligned with your shins (or the angle between your thighs reaches 180 degrees).
7. As you begin your journey to achieving the perfect Frog, you should only strive to complete step six, slowly and carefully.
8. Carefully rise up, without opening your legs too much, so as not to strain the muscles.

Training video on how to do the classic frog leg stretching exercise correctly:

Variation of frog lying on stomach

To make the leg muscles elastic, increase flexibility and achieve ideal stretching in the future (for splits as well), you need to perform the following variation in the dynamics for the legs:

1. Lying on your stomach, bend your lower back moderately.
2. Bend your knees and grab your toes with your hands.
3. Smoothly and carefully, exhaling, press your hands on your feet to bring them closer to your buttocks.
4. Try to touch your buttocks with your heels, but do not cause yourself extreme discomfort.
5. At the same time, press your hips against the surface as much as possible.
6. As you inhale, carefully return to the starting position, then repeat all over again.

If you feel good, do 20 of these repetitions slowly.

Reverse frog exercise

The activity, performed on the back, is not difficult and is suitable for beginners. Here's her technique:

1. Lie on your back, bend your knees.
2. Bring your heels together so that your legs create a diamond shape.
3. Bring your knees closer to the floor with your hands, combining efforts with smooth breathing, hold for 5 seconds to relax.
4. Spread your legs wider, but not to the point of pain.
5. Carefully and very slowly return to the starting position.

Possible mistakes

Beginners and inexperienced people can make quite dangerous mistakes in this activity. Here is a list of the most common ones; if you do them, it will only cause harm:

• the person does not concentrate fully on what he is doing;
• makes movements too quickly, which can cause muscle pinching;
• Without transferring the weight completely to the hands (forehand), without reliable support, the practitioner creates uncontrolled tensile stress, which can injure;
• breathes intermittently instead of breathing slowly and extremely regularly;
• wears clothes that are too tight, complicating the whole process.

Helper masks

Grate the cucumber on a very fine grater. Mix with 1 tsp. fat sour cream and 0.5 tsp. liquid honey. Apply to the area above the upper lip for 20 minutes and then wash without soap.

Combine half a banana with a tablespoon of sour cream. Apply the mask for a quarter of an hour and then simply rinse off.

Mash 2 tsp with a fork. canned peas. Mix with 1 tbsp. l. kefir You should get a fairly thick mass, which must be evenly distributed over the problem area for 15 minutes.

Apply some sauerkraut for 10 minutes. This is the simplest mask, but incredibly effective.

Mix aloe juice and liquid honey in a 1:1 ratio. Apply for 15 minutes, rinse with cool water.

You can also prepare cosmetic ice , which will speed up blood flow and can even bring double benefits! Simply pass 0.5 kg of dandelions through a juicer, add 1 tbsp to the liquid. l. olive oil, pour into molds and use morning and evening.

Frog exercise for children

Activity is extremely beneficial for children. First of all, because it develops flexibility and strengthens the spine. Protects against serious problems such as scoliosis and even corrects posture. Additionally, “Frog” improves coordination of movements, comprehensively strengthens muscles, provides excellent flexibility and harmonious development.

Separately, I would like to say about the benefits of activity for babies. It not only improves coordination, but also relaxes, helps with muscle hypertonicity, activates blood circulation and digestion, strengthens ligaments and joints, removes excess tension, and promotes good sleep.

“Frog” for infants and newborns should be done like this:

1. Place the baby on his tummy, hold his feet with one hand, and place the other on his butt.
2. Now you need to carefully bend your legs both at the hip joint and at the knees so that the position resembles the legs of a frog.
3. Next, you need to stay in a bent position for 5 seconds and carefully return your legs back. Repeat 4-5 times.

What muscles work

A distinctive feature of the frog exercise is that it creates tension on most muscle groups in the body. During training, muscles work:

• belly;
• arms and shoulders;
• buttocks;
• backs;
• shins, calves;
• outer and inner thighs.

Exercise allows you to strengthen your abs, burn belly and thigh fat, and improve flexibility. Gymnastics, the plan of which includes this training, ensures the prevention of spinal deformation and the development of destructive processes in bones and joints. The exercises are practiced even by children, since the risk of injury when performing the “frog” is minimal.

Frog exercise reviews

As you already know, I have many friends who are actively involved in sports, both in the gym and on their own. Here are their reviews:

Nastya, 22 years old: I have long dreamed of doing the splits, and for the last six months I have been actively working on it. The Frog, among other stretching exercises, helped me achieve my dream!

Alexey, 38 years old: I always had problems with my back, plus there was no stretching at all, I was just “wooden”. But then I started doing stretching exercises, including the “Frog”, and gradually everything got better, plus the back pain went away. I feel much better!

That's all, my dears! I hope you find the article useful. I kindly ask you to subscribe to my channel and actively like! Good luck to you and see you again!

How to remove deep wrinkles around the mouth: 5 homemade masks that work wonders on aging skin

There are two areas of a woman's face with the most vulnerable skin: around the eyes and above the upper lip. Not long ago we told you how to deal with the first problem, but what about the second? Vertical wrinkles above the upper lip are called purse-string wrinkles . They appear due to weak subcutaneous fat and a minimal number of sebaceous glands. When pronouncing sounds, the orbicularis oris muscle actively contracts, the skin stretches, blood supply deteriorates, and tissues lose collagen. Already at 40 years old this is a real problem.

No, not a problem, but a real enemy of beauty. But, they say, if you know the enemy by sight, dealing with him is much easier. We are ready to help you with this. First, you need to take care of prevention: to prevent an existing problem from getting worse, drink a lot of water, sleep at least 7 hours and use only high-quality cosmetics . Now let's see how to remove those wrinkles that have already become real furrows.

Tips for Newbies

Be prepared for a long process. Don’t jump right into it and don’t expect to do the cross splits quickly, even if the commercial promises you results in 10 minutes. This is just unreal.

But hard work, perseverance, and the desire to achieve success will bear fruit over time.

Take note of the following rules to help you move faster in the right direction.

The first is regularity. The body must get used to the stress, gradually expanding its capabilities. Any omission is a setback. You need to get into a rhythm again, forcing the body to return to its previous achievements.

First, think carefully about whether you really need the cross split stretch and when you tell yourself: “Yes,” then don’t deviate from the chosen path. And then the result will be.

For the first two weeks, exercise every other day, and then switch to a five-day workout with two days off, just try to space them out from each other. For example, you study for three days - pause, study for two days - rest.

In terms of time, start with a 15-minute load, gradually reaching an hour-long workout.

• Find yourself a comfortable place where no one will disturb you, and there is also a free approach to the wall. She will be an assistant in some exercises, which we will discuss below.
• Wear regular sports clothing that does not restrict movement. Wear long pants to help your body warm up faster.
• Be careful when exercising, as you can overload your muscles in one day, which will lead to injuries, and you will also have to give up training for some time. It is better to load evenly, analyzing your well-being.

There should be no pain at all.

• The best option is to find a like-minded person (man or woman) with whom to study together. This makes it easier to control the process, looking at each other from the side. You can help, support, encourage in moments of weakness.
• Use static stretching, which is the most suitable for beginners. Its essence is that having reached the painless limit in a pose (then pain sets in), stay in this position until the tension in the muscles goes away (20-40 seconds), and then deepen the pose and stay in it for another 10-15 seconds.