Alena Rossoshinskaya. Fitness for the face, video tutorials, reviews. Gymnastics, face culture, home face and neck lifting, before and after photos

Content

Fitness exercises for the face from Alena Rossoshinskaya, a physical rehabilitation specialist, will help preserve the beauty of the face, remove wrinkles, restore elasticity and youthfulness of the skin.

The principles of fitness for the face of Alena Rossoshinskaya

Unfortunately, the human body begins to wither after 25 years. Doctors have proven that if the mobility of the muscles of the human body were the same as that of the facial muscles, then by the age of 35 they would have suffered complete atrophy, and the person would be doomed to absolute immobility.

It has long been noticed that people who often use facial muscles (actors, teachers) look much younger than their age. Face fitness gives you the opportunity to train the muscles of the face. They will become firm and elastic, create a chiseled oval of the face, smooth out wrinkles, return the skin to a fresh, pleasant look and healthy glow.

Face-building is a set of exercises used to restore elasticity, youthfulness to the skin of the face and form a beautiful face contour.

Alena Rossoshinskaya has developed a fitness complex for the face, which is based on the following basic principles:

Improving the tone of the facial muscles through exercise. They improve blood flow, accelerate metabolism in muscle tissue and, as a result, sharpen the face contour, rejuvenate its skin and remove wrinkles.
Fitness for the face of Alena Rossoshinskaya includes various exercises to improve muscle tone.
Self-massage. When exposed to muscle tissue, the lymphatic fluid, washing the cells, accelerates its movement, the pressure in them increases and restores the volume of cells. Capillary blood circulation increases, muscles and skin of the face receive more nutrients and oxygen, and toxins are eliminated faster.
Training the muscles of the neck and chest. According to the condition of the skin of these areas, others often judge the age of a woman.
Performing exercises that tone up biologically active points using acupuncture.
Training the muscles responsible for the movement of the auricles. When you move your ears, a natural facelift takes place, clamps and tension in muscle tissue are relieved. The established, stable grimace is removed.
Study of the anatomy of the main facial muscles. This knowledge helps to carry out exercises with awareness and increases the effectiveness of training.
Mastering relaxation and relaxation exercises to effectively control your emotional state.

It is important to know! To obtain the desired result, you need to train daily. Regular exercise is the key to success.

Everyday, 10-minute classes will soon become a habit and return youth and beauty to a woman's face.

Don't miss the most popular column article: Face fitness for face contour lifting, rejuvenation, muscle tone. Master class from Elena Karkukli

Training rules

Accuracy in following the recommendations and strict control over the implementation of the rules of the method is a guarantee of a successful result.Alena Rossoshinskaya has created fitness for the face to help women preserve the beauty of their skin, remove wrinkles and return a healthy glow.

Lesson rules:

When performing the exercises, the trainee should not feel unpleasant and painful sensations. Although the impact of the fingers on the skin of the face should be moderately strong.
Training is carried out, always, with the control of their actions in the mirror. Observing himself in the mirror, the student does not make mistakes.
Allocate special time for classes. Doing exercises should not be distracted. You need to focus all your attention on the exercise. If you have to be distracted, it is better to postpone the lesson for another time.
To get a noticeable result, for three weeks, you need to train regularly, twice every day. Optimally - in the morning and an hour before bedtime.
Particular attention should be paid to problem areas and focus on them. Exercises that affect them for a longer time should be performed, which will eliminate the problem.
When working with problem areas, it is necessary to act carefully, the effects should not be painful.
You cannot train if you feel unwell: high temperature, colds, overwork. It is strictly forbidden to perform exercises for a year after corrective plastic surgery.

Advice! The main thing for achieving a goal is belief in success. The confidence that training will return youth and beauty to the face contributes to obtaining a positive result in the shortest possible time.

Introductory face-building lesson

In the first lesson of the complex, warm-up exercises are presented that warm up and prepare the muscles for training. This part of the complex is performed before each lesson. The second part focuses on activities that will allow trainees to feel the muscles in their head. The warm-up cycle consists of the following exercises.

Exercise name	Description of the execution technique
Carding	Comb the head with vigorous movements, starting from the periphery to the center. The movement should be vigorous to create a warm sensation in the scalp. This stimulation of the skin helps increase blood flow.
Warming up	It is necessary to grab the hair roots and gently, in circular movements, pull the skin and hair away from the skull. The skin on the entire surface of the head should move very well relative to the skull, hard areas are worked out additionally. The exercise is quite painful, but it needs to be given a lot of attention.

The next part of the warm-up consists of exercises that affect the active biological points of the head. Stimulating these points leads to a better complexion. The impact is made with the tips or knuckles of the phalanges of the fingers. You should only press on the points, you cannot rub these places. Pressing must be strong, when influencing, you need to feel the bone of the skull. The exercise is performed 10 times.

Alena Rossoshinskaya developed fitness for the face taking into account the techniques that allow the activation of biologically active points:

The first point is at the base of the eyebrows, press the tips or knuckles of the phalanges of the index fingers to the skin and press. The impact should be a little painful. Press so that the skin does not move, neither rub nor rotate, but simply press.
Move your fingers two centimeters above your eyebrows. Repeat pressing movements. Over time, the painful sensations will pass, and there will be no unpleasant moments.
Warming up the bridge of the nose and sides of the nose. Very gently, with air movements, rub the side of the nose with the pads of the index and middle fingers. The skin cannot be pulled. Control the implementation of the impacts should be in the mirror, it is not allowed when rubbing the appearance of creases, wrinkles and folds.
The next point is at the base of the nostrils of the nose, the pressure should be strong, slightly painful.
With the knuckle of the index finger of the right hand, press on the point between the nose and lips.
Move to the place between the lips and chin, carry out the impact
The next two symmetrical points are located under the base of the canines on the lower jaw.
Go to another pair of points located on the most protruding part of the zygomatic arch. You need to put your fingers on the bone.
To act on two symmetrical points located at the tragus of the auricles.

These exercises form a warm-up complex and should be done every morning after waking up. They will provide a person with a charge of vivacity for the whole day and will allow you to maintain a beautiful appearance.

The next part of the lesson focuses on activities that develop the skill of feeling and awareness of the muscles of the face. First, relaxing, breathing exercises are performed. You should mentally imagine a beautiful and healthy face image, which you need to strive for.

Take a deep breath, hold your breath for five counts. Exhale deeply, breathe through this system for a couple of minutes, tuning in to the image of youth and beauty. It is advisable to feel the muscles of your face when doing breathing exercises. Listen to the forehead, eyebrows, eyes, nose, cheeks, infraocular zone, temples, scalp, nape.

Description of exercises for awareness of facial muscles:

Place your fingers at the base of the nostrils from 2 sides, gently press these places 4 times. After each press, you must try to feel how the muscles push the fingers back. Fix the sensations, these sensations.
Move your fingers to the inner corners of the eyes and press 4 times, we strive to push the fingers back with this place.

Repeat this exercise:

at the outer corner of the eye;
on the lower eyelid;
on the upper eyelid;
between the eyebrows;
put your hands on your forehead;
rearrange on the cheeks;
on the lower part of the chin;
on the nasolabial lines.

When performing the action, one should feel the pulse of the muscles and imagine the movement mentally. If you don't succeed right away, you don't need to get upset, you should train regularly and this feeling will come with time.

Exercises for the eye area

Lesson program for rejuvenation and eyelid lift:

Perform a warm-up complex and breathing exercises.
Exercise for the eyes. It is very beneficial for both beauty and human health. During training, do not bring eye movement to painful sensations. Raise your eyes as high as possible, linger in this position. Lower it down as much as possible, make a delay. Repeat these movements 6 times.
Turn the eyeballs as far as possible to the right, linger. Then to the maximum left, make a stop. Do it 6 times. When exercising, keep your back straight. Imagine that the crown of the head is tied to the ceiling by a thread and the thread is taut.
Look straight ahead, perform three circular eye movements with maximum amplitude. Start rotating clockwise and then continue counterclockwise. You can cover your eyelids.
Look straight ahead. Open your eyes wide, as if in great surprise. Close eyelids tightly. Do the exercise 6 times. Care must be taken to avoid wrinkles on the forehead. The skin on the forehead can be held tightly with the palm of your hand.
The next exercise is called "Glasses" and is done 5 times. Put the index fingers on the eyebrows, and the big ones on the zygomatic arch, do not press them strongly against the face. Keeping your hands in this position, open your eyes as wide as possible, linger in this position. Then close them tightly, make a delay. At this moment, there is a feeling of tension on the skin. Watch in the mirror so that wrinkles and folds do not appear.
The next version of this exercise. Do not remove your hands. Open your eyes wide, take exposure. Then slightly squint your eyes, do not close them completely.
Lower eyelid lift exercise.To do this, you need to learn how to shorten it. Looking at yourself in the mirror, tilt your head and look at yourself from under your brows. The trainee must see the whites of their eyes. We reduce the lower eyelid, as if covering the eye. If wrinkles occur, gently place fingers in the corners of the eyes and, without pressing, gently hold the skin. Only the lower eyelids should work. The face is relaxed.
Raise your head and do a finger shower. Tap lightly with the pads of your fingers under the lower eyelids, movements should be light, superficial. We remove residual stresses. Then you can blink your eyes very quickly. Do breathing exercises. You cannot abuse this exercise, do it no more than 2-3 times a week.

Advice! You should strive to smile more often. This action has a good effect on the facial muscles of the cheeks.

You need to communicate more often, conversations create a positive impact on the appearance of the face.

By talking, a person trains the muscles of the face, which contributes to the disappearance of wrinkles and rejuvenation of the skin.

For face contours

A group of chewing muscles is responsible for the shape of the face oval; it is located on the side of the ears. Relaxation of the chewing muscle and its stretching, allows you to bring the face into a beautiful, youthful state.

To form a beautiful face oval, you must perform the following exercises:

Make a warm-up complex with breathing exercises. Set yourself up psychologically.
Exercise two points "Two points". The lips are closed, the distance between the teeth is one millimeter. Put your palms on your cheeks, imagine that one point is at the level of the beginning of the auricle, and the second is at the level of the end of the auricle. Open your mouth and feel how the distance between these points increases, the chewing muscle stretches. Stay in this position for one minute.
Exercise "Ideal oval". Open your mouth and strive to open the jaw as wide as possible, close your lips. Open your mouth to the first stop, without causing pain. Do the exercise slowly and gently 20 times.
"Resistance". Open your mouth. Insert the index and middle fingers of the left hand into the mouth under the lower teeth, and the thumb of the right hand under the upper teeth. Rest against the palate. Try to close your jaws, resist with your hands. Hold on for 10 counts, constantly resisting with your hands.
Place your fingers on the jaw joint and make light rotational movements in each direction. This action relieves tension and relaxes the chewing muscle.
Perform breathing exercises.

Advice! Deep, full breathing increases the circulation of oxygen in human blood and improves the metabolism of body tissues.

Face culture for the forehead

Alena Rossoshinskaya created fitness for the face taking into account the techniques that ensure smoothing of the forehead skin and help restore its former beauty.

Exercises to smooth the forehead skin and rejuvenate the face:

Do a warm-up complex and breathing exercises
First exercise. Put your palm on your forehead, tighten the frontal muscle so that the skin on the forehead wrinkles. Press the palm of the hand tightly to the skull, resisting and not allowing it to frown. Do it at a fast pace 100 times.
Put your palms on your forehead, slightly raise your eyebrows with your hands. Lower your gaze to your chest. Stay in this position for 20 accounts. Constantly looking at your chest. Do the exercise 3 times.
Put the middle and index fingers on the forehead. Middle fingers above the eyebrows, fixing them. Hold the skin of the forehead, and try to bring the eyebrows together. Don't let the skin shift. The face does not strain, only the eyebrows work. Do it 10 times.
Relieve tension by tapping your eyebrows with your fingertips.
Perform a breathing complex.

Advice! It should be remembered to care for the skin of the face, moisturize it and thoroughly cleanse it.

For the bridge of the nose

The following exercises are suggested:

Perform warm-up complex and breathing exercises
To relax the bridge of the nose, put three fingers of the right hand so that two are at the beginning of the eyebrows, and the middle one is in the third eye. With the fingers of your left hand, press the skin in the center of the forehead, at the beginning of hair growth. Pull the skin of the forehead up. With three fingers of the right hand, make light, pulsating movements up and slightly to the sides. Press very gently on the skin. Do the exercise for a minute.
Exercise "Coin". Imagine that there is a coin in the nose bridge area. Through mental effort, one should try to throw it up. You can close your eyes. Exercise helps control the bridge of the nose and stop frowning. Do the exercise for 3 minutes.
Relax and gently tap your forehead with your fingertips. Do 100 tapping movements.
Do breathing exercises.

Advice! Try not to eat very salty food, salt retains water in the body, and this leads to swelling and edema.

Try to control the water balance in your body, you need to drink the required amount of water and this will provide your face with elastic and youthful skin.

Don't miss the most popular column article: Facial massage according to the system of the Japanese doctor Asahi Zogan.

For cheeks

Stages:

Do a warm-up and breathing exercise cycle.
Inflate and deflate your cheeks 15 times slowly and the same amount at a fast pace. Do not wrinkle the skin on the cheeks under any circumstances. To do this, press them slightly with your palms to the teeth.
Inflate your cheeks, and roll the air from one side to the other 15 times slowly and also at a fast pace.
Strongly puff out your cheeks, close your lips with the palms of your hands, linger in this position for five counts. Perform the exercise 9 times.
Relax.
Press the index fingers of the palms tightly to the area of the nasolabial triangle. While holding this position, smile. Do it 4 times.
Relax. With your fingers, run across the face from mouth to ears, slightly flexing the muscles.
Breathing exercises.

Lip gymnastics

Sequence of classes:

Make a warm-up and breathing set of exercises.
Exercise "Toad". Wrap your lips behind your teeth, and as you exhale, make light patting movements with your lips. We fix the cheeks with our fingers. Perform 10 times slowly and 10 times quickly.
Relaxing lip massage. With index and thumbs, we sort through the surface of the lips from the center to the edges.
"Kiss". Fold your lips into a tube and pull them forward.
Place your hands so that your index fingers are pressed against the corners of your lips. Make a sound with your lips, in between the sound "U" and "O", 15 times.
Relax, pat the area around the lips with your fingertips.
Repeat the exercise "Toad".
Take the lips with two fingers, like a duck's beak and stretch them.
Make a breathing complex.

From the double chin

Alena Rossoshinskaya has developed fitness for the face taking into account the techniques that help remove a double chin and regain self-confidence.

Exercises:

Perform a cycle of warm-up and breathing exercises.
Put the palms into each other, and press the outer side of the hand against the chin. Slowly and strongly press your head on your hands, and with your hands resist. Do it 10 times.
The same exercise, do it once, only stay in the tense police for 10 seconds.
"Cat". Stretch your tongue as far as possible and make laconic movements. Perform the exercise 20-25 times.
Relax.
"Cobra". Stick your tongue out of your mouth as much as possible, and make circular movements with it clockwise and counterclockwise.
The lips are closed. Between the teeth 1 mm. Press your tongue onto the area behind your upper teeth. Move the tongue down and press against the platform behind the lower teeth, then alternate these movements. By pressing, make a delay of 3 counts. Do the exercise 20 times.
Pat on the chin.
Pinch the area under the chin.
Put your hands on your neck and do 5 circular rotations to the center.
Breathing exercises.

Lymphatic drainage facial massage

All impacts should be superficial, light, like stroking.The fingers do not slide over the skin, but move with it.

Execution technique:

We make shaking. Stand straight with feet shoulder-width apart. You need to rise on your toes and fall sharply on your heels. Lower yourself relaxed, shake yourself. Perform the exercise 30 times.
Hold the palm of your right hand from the shoulder to the center of the chest, on the opposite movement, bring the palm under the arm. Do it 5 times. Change hands.
Put your hands crosswise, thumbs resting on the collarbones. While inhaling, raise your arms up, while exhaling, lower them down. Perform 5 times.
Rearrange your hands on your neck, make circular movements towards the center.
Place your fingers higher under the ears on the border with the cheekbones. Perform circular motions.
Repeat massage of the neck and collarbones alternately 5 times.
Make a cycle of repetitions in sequence, massage the area under the ears, neck, collarbone 2 times.
Put your fingers on your chin under your lips, perform the lightest circular movements.
Rearrange under the nose, perform circular movements towards the center.
Place fingers near nostrils, repeat.
Above the side of the nose, massage.
Put your fingers in the corners of the eyes, make circular movements.
Return to the nostrils, repeat the massage.
Repeat on the side of the nose and at the corners of the eyes.
Put your palms on your cheeks, make 5 light movements to the center, extend your arms, clasp your face from the sides, massage. Move to the point under the ears, make circular movements. Back to cheeks, repeat. Then again massage the lateral surface of the face.
With the index and middle fingers, we act on the area under the eyes, make 5 circular movements to the center.
Move to the inner corners of the eyes. Then massage the outer corners of the eyes. Repeat the cycle.
Go to the eyebrows, repeat the cycle 2 times, the inner part, the middle and the outer part of the eyebrows.
Do 2 massage cycles on the forehead: center, middle and temples.
Repeat exercise number 4.
Repeat exercise number 3.
Perform breathing exercises.

How to remove nasolabial folds?

In order to remove the nasolabial folds, Alena Rossoshinskaya recommends performing exercises from her face-building complex "Exercises for the Cheeks".

Results after a month of classes: women's reviews

Reviews of women who are involved in Facebook say that positive results appear after the first 7 days of training, and after a month of training, 30-40 year old women see significant improvements. Older ladies will need to train longer to get the same result, about 2-3 months.

Home lifting with Alena Rossoshinskaya: video lessons

The procedure called "Lifting" allows you to tighten the skin of the face, while restoring the oval of the face, and aging wrinkles disappear.

Fitness trainer Rossoshinskaya has created a set of facial exercises that allows you to tighten and rejuvenate the skin in all problem areas without expensive drugs, plastic surgeries and expensive medical procedures.

Performing exercises from the fitness complex for facial rejuvenation from Alena Rossoshinskaya, women will regain their former beauty and become even more irresistible.

Article design: Oksana Grivina

Video about fitness for the face by Alena Rossoshinskaya

Technique and basic exercises:

Fitness for face with Alena Rossoshinskaya. Home lifting gymnastics, video lessons