Facial gymnastics (Facebuilding) was developed by the German plastic surgeon Reinhold Benz. This is a training method with which you can restore facial muscle tone and reduce wrinkles.
We have compiled a selection of 13 of the most effective exercises, thanks to which the skin becomes smooth and elastic, wrinkles are smoothed out, the oval and complexion are improved.
- Before exercising, wash your hands thoroughly and clean your face of decorative cosmetics.
- Pay close attention to changes in the face, the appearance (or aggravation) of wrinkles and folds during exercise. Places where wrinkles and folds form, press with your fingers to prevent the formation of wrinkles in this place.
- During the exercise, only the muscle group to which it is directed should be involved. If other muscles are included - this is a mistake.
- At the end of the set of exercises, wash your face with cool water and apply serum or cream.
- Do gymnastics regularly. At the stage of intensive rejuvenating effect, it is worth exercising for 10-15 minutes a day, 5 days a week. To maintain the effect, it is enough to perform gymnastics 2-3 times a week.
1. To eliminate crow's feet
- Place your fingers at the outer corners of your eyes and close your eyes. The fingers will automatically stretch towards the center. Do not interfere with muscle movement.
2. To prevent drooping of the upper eyelid
- Open your eyes as wide as you can. Be careful not to wrinkle your forehead.
- Hold this position for 6 seconds. Repeat the exercise 5 to 20 times.
3. To eliminate wrinkles on the bridge of the nose
- Draw your eyebrows tightly to the center. To avoid wrinkles, press your index fingers on the skin above the eyebrows. Fix the skin with your fingers so that it does not move.
- Hold tension for 6 seconds. Repeat the exercise 5 to 20 times.
4. For a beautiful forehead
- On the left, the action of the muscle when you contract it without the help of your fingers is shown - wrinkles gather on the forehead. To prevent wrinkles, place ring fingers above the eyebrows. Now try to raise your eyebrows, as if you want to overcome the resistance of your hands.
- Important: in this movement, the hands should “win”. Don't let your eyebrows rise! Otherwise, the effect of the exercise will be just the opposite. Tighten your muscles to the count of 6, then relax them. Repeat the exercise 5 to 20 times.
5. To rejuvenate the upper cheek area and prevent drooping corners of the mouth
- Raise the corners of your mouth up as if you are smiling. Hold the tension for 6 seconds, then relax the muscles. To prevent creases and wrinkles, put index fingers on the outer edge of the eye, and lightly fix the nasolabial fold with your thumbs.
- Repeat the exercise 5 to 20 times.
6. For pumping the circular muscles of the mouth and the formation of a beautiful shape of the lips
- Press your lips together tightly. To avoid wrinkles place the tips of the middle fingers at the corners of the mouth and stretch the lips slightly to the sides.
- Hold in the most tense position for 6 seconds. Repeat the exercise 5 to 20 times.
7. To strengthen the chin and neck
- Strain subcutaneous muscle neck. For this pull down your lower lip. If you are doing everything correctly, then the neck should tense up and be clearly defined.
- Hold in the most tense position for 6 seconds. Repeat the exercise 5-20 times.
8. Prevention of the appearance and elimination of the second chin
- Place your fist under your chin. Place the knuckles of the fist under the bone of the chin- where the second chin begins, and not at the edge. Now, through resistance, lower the lower jaw, slowly opening your mouth.
- Hold the tightest position for 6 seconds. Repeat the exercise 5 to 20 times.
9. To strengthen the muscles of the neck, eliminate jowls
- Straighten your shoulders, keep your back straight. Tilt your head back. You will feel how the skin stretched from the chin to the collarbones. Push the lower jaw forward- so that the skin on the neck stretched even more.
- Tighten the muscles of the neck and chin for 10 seconds. Do 3 sets.
10. For beautiful eye area, against crow's feet
- Massage the parietal and temporal zones of the head with the fingers of both hands within 1-2 minutes. This should completely relax the muscles.
- Try to move your ears. Wherein you should feel how the skin on the temples begins to move - from the face to the back of the head. This will include in the work of the temporalis muscle. A strong temporalis muscle will prevent crow's feet from forming.
- Having stretched the temporal and ear muscles, linger in the most tense position for 6 seconds. Repeat the exercise 5 to 20 times.
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Facial gymnastics (Facebuilding) was developed by the German plastic surgeon Reinhold Benz. This is a training method with which you can restore facial muscle tone and reduce wrinkles.
website made a selection of the 13 most effective exercises, thanks to which the skin becomes smooth and elastic, wrinkles are smoothed out, the oval and complexion improve.
- Before exercising, wash your hands thoroughly and clean your face of decorative cosmetics.
- Pay close attention to changes in the face, the appearance (or aggravation) of wrinkles and folds during exercise. Places where wrinkles and folds form, press with your fingers to prevent the formation of wrinkles in this place.
- During the exercise, only the muscle group to which it is directed should be involved. If other muscles are included - this is a mistake.
- At the end of the set of exercises, wash your face with cool water and apply serum or cream.
- Do gymnastics regularly. At the stage of intensive rejuvenating effect, it is worth exercising for 10-15 minutes a day, 5 days a week. To maintain the effect, it is enough to perform gymnastics 2-3 times a week.
1. To eliminate crow's feet
- Place your fingers at the outer corners of your eyes and close your eyes. The fingers will automatically stretch towards the center. Do not interfere with muscle movement.
2. To prevent drooping of the upper eyelid
- Open your eyes as wide as you can. Be careful not to wrinkle your forehead.
- Hold this position for 6 seconds. Repeat the exercise 5 to 20 times.
3. To eliminate wrinkles on the bridge of the nose
- Draw your eyebrows tightly to the center. To avoid wrinkles, press your index fingers on the skin above the eyebrows. Fix the skin with your fingers so that it does not move.
- Hold tension for 6 seconds. Repeat the exercise 5 to 20 times.
4. For a beautiful forehead
- On the left, the action of the muscle when you contract it without the help of your fingers is shown - wrinkles gather on the forehead. To prevent wrinkles, place ring fingers above the eyebrows. Now try to raise your eyebrows, as if you want to overcome the resistance of your hands.
- Important: in this movement, the hands should “win”. Don't let your eyebrows rise! Otherwise, the effect of the exercise will be just the opposite. Tighten your muscles to the count of 6, then relax them. Repeat the exercise 5 to 20 times.
5. To rejuvenate the upper cheek area and prevent drooping corners of the mouth
- Raise the corners of your mouth up as if you are smiling. Hold the tension for 6 seconds, then relax the muscles. To prevent creases and wrinkles, place your index fingers on the outer edge of the eye, and lightly fix the nasolabial fold with your thumbs.
- Repeat the exercise 5 to 20 times.
6. For pumping the circular muscles of the mouth and the formation of a beautiful shape of the lips
- Press your lips together tightly. To avoid wrinkles place the tips of the middle fingers at the corners of the mouth and stretch the lips slightly to the sides.
- Hold in the most tense position for 6 seconds. Repeat the exercise 5 to 20 times.
7. To strengthen the chin and neck
- Tighten the subcutaneous muscle of the neck. For this pull down your lower lip. If you are doing everything correctly, then the neck should tense up and be clearly defined.
- Hold in the most tense position for 6 seconds. Repeat the exercise 5-20 times.
8. Prevention of the appearance and elimination of the second chin
- Place your fist under your chin. Place the knuckles of the fist under the bone of the chin- where the second chin begins, and not at the edge. Now, through resistance, lower the lower jaw, slowly opening your mouth.
- Hold the tightest position for 6 seconds. Repeat the exercise 5 to 20 times.
9. To strengthen the muscles of the neck, eliminate jowls
- Straighten your shoulders, keep your back straight. Tilt your head back. You will feel how the skin stretched from the chin to the collarbones. Push the lower jaw forward- so that the skin on the neck stretched even more.
- Tighten the muscles of the neck and chin for 10 seconds. Do 3 sets.
10. For beautiful eye area, against crow's feet
- Massage the parietal and temporal zones of the head with the fingers of both hands within 1-2 minutes. This should completely relax the muscles.
- Try to move your ears. Wherein you should feel how the skin on the temples begins to move - from the face to the back of the head. This will include in the work of the temporalis muscle. A strong temporalis muscle will prevent crow's feet from forming.
- Having stretched the temporal and ear muscles, linger in the most tense position for 6 seconds. Repeat the exercise 5 to 20 times.
It seems incredible, but with just one simple exercise you can get rid of wrinkles and gray hair, and even rejuvenate in general
Do the exercise "Birch" and see what happens!
It seems incredible, but with just one simple exercise, you can get rid of wrinkles and gray hair, and even rejuvenate in general. We know it under the name "birch".
RULES FOR PERFORMING THE EXERCISE
You can do the exercise every day in the morning. Breakfast before this should not be, but you can drink a glass of juice. Besides, this exercise is incompatible with the use of alcohol - the effect of such a practice can only be negative. For the same reason as alcohol, it is desirable to remove from the diet all unhealthy heavy foods, in particular meat. Women should not do this exercise during pregnancy or menstruation. You also need to be careful for those who have high blood pressure.
While doing the exercise, relax and close your eyes.. If you are unable to relax in this position, then you are doing something wrong. Perform the exercise only until discomfort appears and after a while you will notice that you can stay in this position longer without discomfort.
It is important that if you are doing a "birch", be sure to do the opposite pose - "snake".
To do this, you need to lie on your stomach and rise on arms wide apart, as when pushing up from the floor, but bend upper part back, while the pelvis should be on the floor. To avoid health problems, make sure that the time spent in the "birch" is necessarily equal to the time spent in the "snake" position.
Regarding the length of stay in the inverted position to achieve the desired effect, here different sources diverge. Some sources say that you need to stay in this position for at least 30 minutes, while others say that 8 minutes a day is enough.
But all sources agree on one thing: you need to start with 1-2 minutes, gradually increasing the duration of the exercise (you can add 30 seconds daily).
WHAT THEY SAY MODERN RESEARCH
Modern medicine has found many advantages in this exercise. According to doctors, the inverted position of the body removes part of the load from the circulatory system, creates the need to overcome the force of attraction when blood passes through the lower body.
Blood rushes to the organs of the abdomen and upper body, especially to the neck and head. The blood vessels of the legs rest, the brain receives additional blood supply, the thyroid gland is abundantly washed with fresh blood.
In addition, this exercise eliminates constipation, poor digestion, anemia, increases appetite and general vitality of the body, helps to neutralize and destroy toxins.
Well, it's worth doing focus on improving upper body muscle condition and spinal flexibility, on the state of which the normal functioning of almost all organs of the body depends..published
Traditional Chinese medicine has over a hundred wonderful therapeutic exercises in its arsenal. Many of them simply work wonders with regular practice...
But there is one simple exercise that stands out even against the background of these most precious pearls of Chinese preventive medicine. Because it will help youkeep your brain healthy until very old age.
“God forbid I go crazy, it’s better to have a staff and a scrip” - the great Russian poet wrote back in the 19th century ...
When a disease develops, traditional Chinese medicine believes that the balance between the elements of Yin and Yang is disturbed.
But it is quite difficult for us to understand this, just as it is not much easier to imagine that the ties between internal organs. When there are problems with the limbs or with the spine, doctors believe that the harmony between the internal organs and the musculoskeletal structure is lost.
And it's not easy to comprehend, especially if you don't understand much about Chinese medicine. Not everyone has the desire to go into theory, but they really want to just know if there is some simple way to restore balance and harmony? I will answer yes.
Exercise
In the arsenal of Chinese medicine there is a simple and extremely effective method, which is called the exercise "The golden rooster stands on one leg." I suggest you master it right now.
Golden rooster stands on one leg
Take off your shoes and socks (feet should be bare, because the channels of the main internal organs pass through the foot). Stand up straight, close your eyes, freely lower your arms along the body, lift one leg and stand in this position for several minutes. Stay as long as you can. It probably won't be more than a few seconds at first. Your task is to gradually bring this time up to 3 minutes on each leg. To make it easier to maintain balance, focus all your attention on the foot of the supporting leg. Distribute body weight throughout the foot, and not just on the heel or just on the toe.
An indispensable condition is not to open your eyes. In this case, vision will not help you maintain balance, which mobilizes the brain to restore balance and balance in the internal organs in order to maintain the overall balance of the body.
Channels of the six most important internal organs pass through the soles of our feet, when you try to balance on one leg, weakened channels may even start to hurt, but at the same time they will train, which in turn will have a beneficial effect on the organ to which the channel belongs, and on that part of the body in which this organ manifests itself.
Performing an exercise "The golden rooster stands on one leg" helps to focus and get rid of absent-mindedness.
Blood and qi descend to the limbs, which has positive effect with hypertension, diabetes mellitus, osteochondrosis, sciatica and other diseases.
It is effective for signs of cerebellar atrophy, Meniere's disease (the disease is manifested by bouts of dizziness, noise in one ear, hearing loss, imbalance), gout. Increases concentration.
This exercise, when performed regularly, it is extremely effective for those people whose limbs are cold ... This method treats the root of the disease, and also perfectly strengthens the body's immunity.
The effect of exercise on health
Imagine a picture: a narrow bridge is thrown over a mountain gorge. You walk on it, it starts to sway and sag, but you need to keep your balance and calmness in order to get to the other side. Fear throws you into a fever and you get your portion of adrenaline, which worsens the situation even more.
Why is this happening?
When you are completely healthy, then all systems and internal organs are firmly connected with each other by energy channels through which the energy of YIN and YANG flows in continuous streams. As soon as you get into a dangerous situation for just a minute, all systems immediately start working, activating all the processes of the body to solve this problem.
But if there is stagnation in the body in energy channels, there is a violation of the connections between organs and systems, which leads to imbalance. If you have problems with your spine, arms or legs, this is the result of a loss of harmony between the internal organs and the musculoskeletal system.
This exercise is the golden key that will help you restore harmony and balance in the body.
I wish you health and longevity!
The muscles of the face and neck weaken with age, as do the muscles of the body. And with them, the skin loses its elasticity. The contour of the face "floats", treacherous folds appear on the neck.
The first set of exercises for the face was offered to her clients by cosmetologist Nadia Payo. This idea came to her mind after meeting the famous Russian ballerina Anna Pavlova. Looking at Anna's excellent figure, Nadia thought that regular training would be useful not only for the body, but also for the face.
After 3-4 months of exercise, all wrinkles will be smoothed out.
As a result, a set of exercises against age-related changes appeared. It will tighten the muscles and strengthen the skin, protecting us from premature aging. Nadia Payo claimed that after 3-4 months of exercise, all wrinkles will be smoothed out. This set of exercises is best done before bed.
Exercise 1 "Relieve stress"
Without opening your mouth, inhale through your nose, filling your belly with air. Hold the air for a few seconds. Then exhale slowly through your mouth, drawing in your belly. Hold this position for five seconds. Then relax. Repeat five times.
Exercise 2 "We bring the neck into tone"
Place your palms on your décolleté. Pull your neck up. Raise your chin and push your jaw forward. Hold the position for five seconds, then relax. Repeat five times.
Exercise 3 "Beautiful cheekbones"
To tone the area around the mouth and cheekbones, say the sounds “yu” and “and”, maximizing and tensing all the muscles of the face. Repeat the exercise five times.
Exercise 4 "Fresh look"
How to tone the area around the eyes and prevent the appearance of the so-called "crow's feet"? Press two fingers on the temples. Slowly, forcefully open and close your eyes. Repeat 5 times.
Exercise 5 "Turned chin"
1. Place your fists under your chin and, overcoming the resistance of your hands, open your mouth. Then rest your thumb on your chin and stick out your tongue as much as possible, so that its tip is pointing down. Perform twice a day ten times.
2. Sit up straight and slightly lower your chin. Place two clenched fists under it and counteract the movement of the chin with them. During the exercise, the rest of the body and face must be motionless. Hold your chin down for three seconds, then release the pressure for a couple of seconds and repeat. You need to do it five times in total.
Exercise 6 "Elastic skin"
Place your palms on your cheeks so that your entire face is inside the cup formed by your hands. Relax your facial muscles and squeeze your face tightly with your palms. Hold for five seconds, then release the pressure. Repeat five times.
About the expert
Nadia Payot- French cosmetologist of Russian origin, founder of the famous cosmetic brand PAYOT and own School beauty. Her clients were Greta Garbo and Anna Pavlova.
