Spiral gymnastics. The whole complex, the benefits and harms of classes, exercises

Created by the Korean professor Wu, the twist therapy is aimed at solving problems with the spine and joints. It is also called spiral gymnastics. It consists of a set of exercises, divided into 4 stages (16 exercises each). From the sequential passage of all stages, you can achieve amazing results, literally after the first lessons.

What is spiral gymnastics

Twist Therapy or Spiral Gymnastics is a light twisting exercise. The constant repetition of simple movement exercises will energize and heal the body. At the same time, the human body will tone up, and the pain will go away.

Anyone can perform a quick set of classes. Spiral gymnastics helps to return to a natural state in a matter of minutes, both on a physical and mental level. Smooth progressive-twisting techniques have a beneficial effect on large tubular bones and the spine.

The consequences of doing twist therapy will be:

• getting rid of extra pounds;
• restoration of elasticity reduced by a sedentary lifestyle;
• elimination of pain;
• decrease in pressure;
• strengthening of blood vessels and heart;
• balance of the central nervous system;
• improved blood flow;
• relaxation of tense muscles.

Spiral gymnastics (its whole complex is not complicated at all) does not require much effort, and its easy and short training course is well remembered.

During a leisurely exercise, you can:

• chat;
• pray;
• listen to music.

The history of the technique

The revitalizing and strengthening system was invented by a professor from Korea. In one of his studies, he discovered that everything in nature and in man moves in a spiral. This structure is even present inside every organism. It was this discovery that served to create spiral gymnastics.

According to the scientist Wu, the world consists of 4 hypostases, not 2:

• initial or zero;
• creative Yang;
• calm Yin;
• balancing Neutro.

Benefits of spiral therapy

The following happens with twist therapy:

• faster recovery of those who are bedridden;
• transformation of the figure;
• spine support;
• blood circulation in the extremities is normalized;
• high blood pressure decreases;
• the nerves calm down;
• enrichment of cells with oxygen;
• posture correction;
• getting rid of a bulging belly;
• strengthening muscles;
• improved flexibility;
• cleansing the lymphatic system;
• normalization of sleep.

The table shows how spiral gymnastics helps the body.

Gymnastics softens and relaxes muscles from lying or sitting for a long time.Her exercises fight back and neck pain, correct posture and heal the spine. Spiral gymnastics performed in the morning helps to better invigorate and wake up completely.

The sequential movement of the joints, which occurs during spiral gymnastics, affects the internal energy flows and balances the work of all structures in the body. Twisting workouts instantly relieve pain and improve the performance of all organs, even those affected.

Constant repetitions of twist exercises will speed up material exchange and get rid of excess mass. The gym is often included in Pilates and fitness workouts. Spiral therapy has also been compared to meditation as it has a positive effect on the psyche and the nervous system.

Simple and effective twist exercises:

• strengthen blood vessels;
• tone up the muscles;
• free your head from unnecessary thoughts.

Features of performing spiral gymnastics exercises

Twisting therapy should be regular and gradual. The duration of the initial gymnastics classes can be 5 or 10 minutes. The technique will become completely useful when it is performed every day. From the very beginning, gymnastics should be medium-intensive.

This is the only way to prepare for further more difficult stages. The main condition for their implementation is as little sharpness as possible. With a slow performance of gymnastics, the body will calm down and relax, and with a fast one, it activates its physiological processes.

Indications for classes

Spiral gymnastics (its entire complex will be described later in the article) is necessary for:

• constant fatigue;
• emotional instability;
• astigmatism and myopia;
• headaches and VSD;
• poor posture and sore spine;
• gastrointestinal diseases;
• transferred hepatitis;
• poorly excreted bile.

Contraindications to spiral gymnastics

It is conditionally impossible to practice twist therapy with the available:

• aggravated stomach ulcer;
• an enlarged thyroid gland;
• diseases of the musculoskeletal system;
• severe cardiovascular pathologies.

Precautions

It is impossible for twisting to bring discomfort and pain, so they must be done very easily. Left-sided movements are accompanied by inhalation through the nose, and right-sided movements are accompanied by exhalation. The mouth should not participate in this, it is kept closed all the time. When practicing spiral therapy, thoughts must be only positive.

When and how often to exercise

The twist workout is specially designed so that the load gradually and gradually increases from the beginning to the middle, and then slowly decreases towards the end. Even the complex itself resembles a spiral, like everything in nature and within a person.

Do twist gymnastics in the morning or evening, 2 hours before meals or at the same time after that. Waking up, the exercises are not performed immediately. The complex is started only after water procedures. Morning exercises should be faster than evening exercises.

How to do spiral gymnastics

The Su Jok Complex runs as follows:

• Classes can be held twice a week for 2 hours or every day for half an hour. They are best done in the morning, before meals.
• Loose twists are performed in comfortable clothing.
• Each exercise should start with 1 or 3 repetitions, which increase from day to day.
• Training should not go without mood and strength.

1st stage of spiral gymnastics: Neito

Each exercise of the first gymnastic block is repeated 4 r.

After breathing exercises with legs apart at shoulder width and arms lowered along the body:

• make a right twist with the body together with the hands;
• returning to the starting position, they repeat the same thing, but to the left side;
• then the arms and head together with the body rotate first to the left and up, then to the right and down;
• all the same is done in the opposite direction, but only now to the right and up, and then to the left and down;
• with raised hands, they perform a horizontal figure eight (infinity sign) together with the body.

Exercises at the Neuto stage should be performed with the smallest amplitude, as if preparing the body for further load. After all, energy should awaken slowly, like all life on the planet.

2nd stage of spiral gymnastics: Hetero

Linear hetero repetitions are already faster and stronger than neuto movements. They more clearly feel the greatness and power of energy, which begins to completely overcome the entire body from the inside.

The movements should now be one-way:

• the raised arms together with the body twist to the left as much as possible, and then to the right from a straight stand;
• repeat the exercise, but only with relaxed hands;
• when the body is bent, the lowered arms are raised forward and up, and lowered back.

Twisting

Lying on the floor with arms bent at the elbows and leaning on the legs bent at the knees, while inhaling, they begin to twist to the right, raising their arms up. In this position, they are delayed for 0.5-3 minutes. and return to the starting position. Then left-sided twisting is done.

Turns

Sitting with unbent legs extended or in the lotus position, the relaxed hands are placed on the hips. The body is twisted to the right, and the arms are pulled up strongly. Make a delay of 0.5-3 minutes. and come back. The same is repeated to the left.

Compression crunches

From the lotus position, when the hands are on the knees, the palms begin to unfold to the right, placing them parallel to the floor. Together with them, the body is rotated 45 °. After the usual delay, the exercise is repeated on the left side.

3rd stage of spiral gymnastics: Homo

Spiral gymnastics, the whole complex of which is simple to perform, at the 3rd stage also consists of simple exercises. Homo exercises begin to gradually slow down, moving more and more in a circle and returning the raging forces to rest. But they are still defined and stable as in the previous step.

Twisting

Twisting from a standing position begins to the left, raising your arms up and leaning back. Then you need to go down and bend over. Then the exercise is repeated, but to the left. At the third reception, twisting to the right, they go down and deviate, then immediately change sides and put their hands down. The fourth mirroring exercise begins with a left-sided twist.

They pass in a supine state with legs apart at shoulder level and rest on the elbows.

After a deep breath, as you exhale, the knees are bent and pulled up, turning them along with the body to the left. At the same time, the head should look to the right, and the hands should be located at the back of the head. In this position, they linger, and then relax. The next step is to repeat the twist to the right.

The body from a sitting position on the floor with bent legs is turned to the right, touching the left knee with the elbow of the bent right hand. Twisting and straining as much as possible, they linger, and then repeat what was done on the left side from the starting position.

4th stage of spiral gymnastics: Neutro

Neutro stage has a harmonious and maximum amplitude of exercise performance. This stage with smooth twists fully launches the spiral energy, completing a wonderful set of activities. Along with physical processes, psycho-energetic ones are triggered, if you understand the whole philosophy of twisting therapy.

Gymnastics at this stage consists not only of turns of the body, but also of spiral rotations of the hips. The whole smooth complex with soft movements is like drawing a circle.

Turns

Immediately, hands make rotations in a circle to the left and right, then they do this in front of the body, moving the limbs along the clock and against it.After that, the hands are rotated in different directions with the body turning to the right, and then to the left. At the end, standing straight, they make a couple of circular swings with their arms back, and then forward.

Compression crunches

In the Neutro stage, it is also necessary to perform body turns from a prone position. At the same time, the legs are placed shoulder-width apart, and the hands are placed under the forehead. The body is alternately turned in different directions, while spreading the arms. Do not forget about fading at maximum voltage points between repetitions.

Hip rotation

They are produced sitting on the floor and deviating first to one side, and then to the other. Keep your hands on your hips. In total, you need to perform 16 rotations on each side. The hips are not lifted off the floor.

The whole complex of spiral gymnastics

Spiral gymnastics, the whole complex of which consists of 64 exercises, brings results after complete assimilation. Her basic lessons can be learned in 2-3 hours, and consolidated - after 3-4 days. The hetero complex is sometimes performed using gymnastic sticks.

Homo and Neito variants are intended for those who find it difficult to perform exercises in a standing position. The so-called triorigin spiral gymnastics is performed as follows, described below.

In the Neuto stage, the arms are twisted and rotated around the axis in the same direction where the body is directed. For example, with a right twist of the body, the hands make a similar twist. After such twists, turning to the ascending luminary, they freely lower their arms down and inhale and exhale deeply 3 times.

This is followed by twists with the hands alternately in both directions, and then the same twists with the body. All these movements are repeated 4 times. The next four exercises are hetero-spirals, which are performed with the body with the head and arms in diagonal directions in different directions.

From 9 to 12, Neuto's repetitions of the stage are homo movements, and the next four are neutro movements with raised hands, describing an infinity sign in the air. After that, the upper limbs spinning in a spiral are moved to the left side, and then to the right.

In the hetero stage, when stronger diagonal rotations occur, the arms still move towards the body.

The first Neito four exercises are performed with arms at shoulder level. They create a twist to the left, then to the right, again to the left and again to the right. And they repeat. Then there are 4 hetero-movements, the next 9-12 homo movements, and the stage ends with a four of neutro-movements with the greatest amplitude of the horizontal figure eight in different directions.

At the homo stage, the arms are twisted in the opposite direction from the body, in the so-called reverse twist. That is, they still continue to follow the body, but twist in the opposite direction. In Neuto repetitions, the body with head and arms is twisted to the left forward and downward, and then upward, to the right and backward.

Moving arms must change direction two times: at the middle and at the end of the diagonals. At the very end of the execution, the hands should be located in the upper right-back direction. In hetero reps, the right-handed hands move left, up, and backward, and when the opposite twist is performed, they are rotated right, down, and forward.

Then they perform 4 homo movements and end with neutro repetitions. Neuto movements of the neutro stage should contain two twists in different directions with a head with a body and arms parallel to each other. 5-8 repeat getters are hand-held spiral twists moving left and right alternately.

In homo reps, a left twist is performed with the head and body with diverging rotating arms, and the right twist is accompanied by the already converging upper limbs. Neutro reps of the last gymnastic stage are a pair of hand converging twists in front and a two diverging.

All movements of the neutro stage are performed very slowly and smoothly in order to relax the organism, which is strained for training. Complex spiral gymnastics is rightfully considered not only restorative, but also unloading. After all, it effectively helps in the fight against extra pounds. In this case, twist therapy acts as an aerobic load on the body.

After such exercises, the body becomes light and vigorous.

For weight loss, the most effective are spiral exercises for the abdomen and hips. In this case, twist gymnastics becomes very similar to oriental dance. Along with losing weight, the entire digestive tract comes in order. This is proved by the fact that all internal systems with organs dance along with the external muscles.

Constant use of spiral techniques heals:

• spine;
• liver;
• pancreas;
• intestines.

Still gymnastics with twists, acting on Yang and Yin, is capable of:

• relieve depression;
• increase hemoglobin;
• destroy apathy;
• cope with furunculosis;
• bring down the temperature;
• relieve sore throat.

After its discovery, twist therapy was immediately introduced as a separate and important discipline in schools and institutes in many countries of the world. After all, its impact has been proven and tested many times. Spiral gymnastics can be done not only by children and young people, but also by the elderly at any age.

Healing from many ailments comes only from one practice of twist therapy, without any medications and medicines. Circular spiral movements involve not only external organs, but also internal ones, including bones. Twist therapy will forever remain relevant for modern people, who have long become slaves of a sedentary and sedentary lifestyle.

Twisting can be done:

• houses;
• in the office;
• in production;
• on the way to work;
• when negotiating;
• at meetings.

The light gymnastic complex su jok can even be used instead of a warm-up, but it also brings healing benefits to the one who performs it. The ligaments and tissues from its execution remain intact and healthy, and the nerves - free from stress.

Doing twist therapy for only 15-20 minutes a day, within a week you can find significant internal and external changes. After all, all complex movements are so easy that it is a pleasure to perform them. Any uncomfortable twist is interchangeable with a more comfortable one.

All variants and complexes of the twisting technique can act as separate parts or as something unified. The quality of your workouts always remains equally effective in any exercise. If the goal is to simply strengthen the body, then sujok therapy need not be complicated by a large number of repetitions.

Even one performance of all exercises will be sufficient. The recovery process will start anyway. The main thing is not to stop training and do them regularly. To achieve health and beauty, twisting gymnastics is the best suited. Its complex is very simple to understand and implement. All exercises consist of repetitive spiral twists or twists.

Author: tanyda

Useful videos about spiral gymnastics and the rules for its implementation

The whole complex of spiral gymnastics:

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