Gymnastics Niches for beginner seniors for the spine, capillaries. 6 health rules, practical exercises, results, reviews. Video

Effective gymnastics Niches are a health-improving technique that is becoming more and more popular. Many modern people lead a sedentary lifestyle, which disrupts the activity of the whole organism. The spine suffers the most. To restore and improve organs and systems, it is recommended to use a number of exercises that even beginners can do.

Mastering the Niche system

Niche Gymnastics for Beginners is not only a set of exercises and nutritional advice. This is a system that can be called a way of life aimed at restoring the body's own resources, prolonging youth, and protecting itself from stress. The technique can be used by everyone, regardless of age and gender.

The founder of the system was a very weak and sickly child as a child. At the age of 7, Katsuzo Nishi fell ill with intestinal tuberculosis, and he was also diagnosed with chronic inflammation of the lymph nodes. According to doctors' forecasts, he was not destined to live more than 20 years.

The boy, not wanting to put up with such a fate and striving for a fulfilling life, began to attend fencing lessons and meditate in the temple. It took him 3 years to improve his health, and the doctors' forecasts became more optimistic.

Nishi studied many scientific works that dealt with health issues. Everything that he managed to learn, he tried to check on his own experience.

Nishi spent many years developing his own wellness system; it was published when the man was 43 years old.

Six months later, patients from all over the world began to visit the author.

Studying the culture and philosophy of many countries, the founder of the technique concluded that the body is a single whole, so it makes no sense to consider each organ separately.

Harmony and coherence in the work of the body can get rid of many pathologies without the use of medications. Nishi believed that drugs do not help eliminate the cause of the disease, they only relieve symptoms.

The main cause of diseases, according to Nishi, is problems with the spine, so the main focus should be on improving its condition.

It is equally important to establish peripheral circulation. According to Nishi, impaired capillary function also leads to the development of many diseases. In addition, you need to eat properly so that the cells receive energy. And you should also do breathing exercises.

Nishi has developed some rules for improving health.

Necessary:

• adhere to a drinking regimen. The founder of the technique recommends every 30 minutes. drink 30 ml of water. You need to drink at least 1.5 liters of liquid per day;
• consume foods and drinks rich in vitamin C. Tea made from raspberry leaves, currants, persimmons will do;
• consume seaweed (at least 10 g per day), it contains substances useful for the circulatory system;
• switch to two meals a day, excluding breakfast;
• include in the daily diet 100 g of raw vegetables (three types);
• use sesame seeds fried with salt (for an adult - 6 g per day, for a child 3 g is enough);
• once every three weeks, adhere to a salt-free diet during the day;
• cleanse the body;
• carry out cleaning from parasites;
• sunbathing;
• do not forget about regular water treatments;
• sleeping naked;
• be positive.

Main principles of the system

Niche gymnastics for beginners compensates for the negative effects of unhealthy lifestyles and external factors. This is what, according to Nishi, leads to poor health.

The methodology is based on 4 main principles:

• Healthy eating. The scientist believed that food can both heal and harm the body. Therefore, it is important to have a balanced diet and sufficient amounts of food, from which the body will receive everything it needs without synthetic additives and drugs.
• Emotional calmness. Disturbances in the work of the nervous system lead to the development of diseases. An emotionally stable person with a positive attitude and optimistic outlook on the future feels great. Everyone needs to learn how to influence their mental state. For this, various methods of self-knowledge, meditation, breathing exercises are suitable.
• Physical activity. Nishi considered the legs to be energy channels. When a person walks, he is fueled by earthly energy, charged with vivacity. The negative that has accumulated in the process of life comes out through the feet. From a sedentary lifestyle, disturbances occur in the work of not only the musculoskeletal system, but also energy metabolism is hampered.
• Skin care. The skin has many functions. This is the protection of internal organs from damage, the provision of additional gas exchange and the elimination of toxic substances and toxins. Therefore, the skin requires special care. It should be remembered about regular hygiene procedures, to protect the skin from damage and contact with hazardous chemicals.

A person will be healthy when all 4 conditions are met.

Indications for exercise

Niche gymnastics for beginners is aimed at returning health, prolonging youth.

The technique can be used by everyone, regardless of age and gender, with the aim of:

• awaken the healing powers of the body and get rid of diseases of varying severity;
• to establish the work of all organs and systems;
• learn to enjoy life;
• reduce the impact of stress;
• mobilize defenses.

System benefits

Nishi's technique contributes to:

• strengthening immunity;
• improving blood circulation;
• active work of the cardiovascular system;
• normalization of digestive processes;
• elimination of constipation;
• cleansing from toxins and toxins;
• improving the functioning of the respiratory system;
• prevention and treatment of liver and kidney pathologies;
• elimination of headaches;
• improving mental abilities;
• prevention and treatment of pathologies of the genitourinary sphere;
• improving posture;
• the acquisition of spiritual harmony;
• a decrease in the signs of VSD;
• normalization of the nervous system;
• rejuvenation.

Possible side effects

Niche gymnastics has no contraindications. It is also suitable for beginners, as it runs in a gentle mode and does not pose any harm to health. However, it is better to carry out the procedures under the supervision of a specialist.

At first, some side effects may appear:

• painful sensations;
• short-term rise in temperature. The symptom usually disappears after a few days;
• nausea, vomiting, diarrhea.

Don't panic and run to the pharmacy. Such signs indicate that the body has begun to fight diseases.

Having started classes, you need to monitor your well-being. It is important not to overeat, not overwork, and be less nervous. It is necessary to provide the body with a sufficient amount of clean water.

6 golden rules from Nisha

The wellness complex is based on 6 rules, 2 of which are recommendations for lifestyle, and 4 are exercises that activate the elimination of toxins through the skin. To achieve maximum effect, it is better to do it in the nude.

Hard bed

To maintain health, the spine must be in perfect condition. Even with minor curvatures, the work of various organs will be disrupted.

It is important to always monitor your posture, which will allow you not to overload the spine, normalize the functioning of internal organs, improve the condition of the thyroid gland and activate blood flow.

Sleeping on a hard surface is very important to achieve the result. A soft bed contributes to the curvature of the spine, its tense state. If the surface is hard, then the body weight will be evenly distributed, the muscles are relaxed.

At the same time, the curvature of the spine that has arisen when standing in an upright position during the day is eliminated. It is advisable to choose a mattress filled with cotton wool, hair or foam rubber. You can also sleep on the floor, or make the bed stiffer with planks or plywood.

You need to get used to this sleep gradually, since some people initially experience pain in the hip joints and the sacrum area. While in an upright position, it is important to monitor your posture, straighten your back and shoulders, pulling your stomach in.

Hard pillow or roller

The soft pillow must be replaced with a hard one. At the same time, the location of the cervical vertebrae will be correct, sleep will normalize, breathing and mobility of the neck will improve, dizziness, pain in the back of the head and irritability will disappear. You can use a hard roller or pillow, which should be sized to fill the gap between the back of the head and shoulder blades.

Nishi recommends using wood to make a pillow. However, getting used to such a product will be long and difficult. At first, pain may appear. It is important to get through this period and wait for the unpleasant sensations to disappear.

gold fish

With the help of this exercise, you can cope with scoliosis, get rid of tension in the back, and eliminate curvatures. You need to do it every day, in the morning and before bed. Also, exercise helps to normalize the emotional state, improves intestinal activity, and activates blood circulation.

To do the exercise:

1. Lie on your back, limbs extended, feet perpendicular to the body.
2. Stretching, stretch the spine as much as possible.
3. With your palms under your neck, reach with the tips of your toes to your face. In this case, it is necessary to make vibrations with the body, like a fish that wriggles in water.

Work on capillaries

Thanks to the exercise, the capillaries are under stress, the blood flow throughout the body is activated, and the lymph is renewed.

Performance:

1. Starting position - lying on your back. Place a roller under your neck.
2. Next, you need to raise the limbs up, while the feet are parallel to the floor.
3. After that, shake hands and feet (1-3 min.).

You need to repeat the exercise twice a day. It can be performed by everyone, even bedridden patients, the elderly, and those who have heart pathologies.

Palms and feet

The exercise allows you to improve coordination of movements, restore the functions of the spine.

What do we have to do:

1. Sit on a hard surface, place a pillow under your neck, close your feet and palms. In this case, the knees should be spread apart.
2. Press on each other with your fingertips, then turn on the entire surface of your palms.
3. Stretch out your arms with closed palms, make a movement from the face to the navel, while the fingers are directed to the head.
4. Next, change the position of the fingers so that they are directed to the feet, and move from the groin to the navel.
5. After that, stretching the limbs up, make a dissecting movement in the air.
6. Then place the closed palms in the projection of the solar plexus, move them forward and backward, in the same way move the feet, as if stretching the vertebrae.

Belly and back

Such gymnastics, in which both the spine and the abdominal muscles are involved, solves several problems:

• normalizes the activity of the nervous system;
• helps to normalize acid-base balance;
• has a positive effect on the work of the intestines;
• strengthens the strength of the spirit for the acquisition of health.

Gymnastics is performed while sitting on the floor in a comfortable position. The back should be straight, the top of the head stretches upward.

Basic exercises of the preparatory part:

1. Shoulders move up and down.
2. Bend their heads to the sides.
3. Tilt their head back and forth.
4. Look over your shoulder to the right, then to the left.
5. Make a semicircle with the head from right to left and vice versa.
6. Having bent at the elbows at an angle of 90 °, arms raised upward, clench their palms into fists and try to tilt their head back.
7. The upper limbs are spread, trying to bring the elbows behind the back, the chin should stretch up.

Do 10 sets for each exercise.

After each of them, an intermediate exercise is performed:

1. With the upper limbs stretched parallel to the floor, they are flattened over the left shoulder, trying to touch the coccyx with their gaze.
2. Further, the gaze should slide from the coccyx to the neck, after which they return to their original position.
3. Repeat the exercise on the other side.
4. Then they raise their arms up, stretching the whole body, repeat the exercise in this position.

Of course, at first it will be difficult to see the tailbone, you need to connect your imagination and over time it will work out.

Then they move on to the main part of the gymnastics, which must be performed within 10 minutes. twice a day:

1. Give the body a little rest by relaxing. Then they take the starting position again.
2. Straightening up, they begin to swing from right to left, at the same time it is necessary to try to work with the stomach (protrude and retract). At the same time, it is recommended to repeat phrases that convince that the state is getting better and better, the person is healthier and wiser, all systems are functioning perfectly. It is believed that such words affect the subconscious level, making the body healthy.

Increased flexibility

Those who want not only to improve their health, but also to become slimmer and more flexible, should perform a set of several exercises.

Gymnastics for flexibility and harmony:

An exercise	What gives	How is it done
Stretching back muscles	Improves the condition of the muscles of the back and abs, normalizes the activity of the thyroid gland.	They lie on their backs, arms extended behind their heads. They slowly rise to a sitting position. At the same slow pace, they bend forward so that the limbs touch the feet. Delayed for 2 minutes. and straighten up.
Strengthening the abdominal muscles	It relieves the general tension of the body, helps to strengthen the abdominal muscles, and prevents constipation.	Starting position - lying on your back, arms along the body. Raise your legs a little and linger for 10 seconds. Then the limbs are sharply lowered.
Strengthening the muscles of the legs	Strengthens the muscles of the lower extremities, relieves chronic fatigue, normalizes the digestive tract.	You will need a heavy object that is hung from the closet. Further: They lie on the floor and rest their feet on the load. Raise and lower it so that the knees bend completely. You need to do 60 reps per minute.
Strengthening the muscles of the arms	Strengthens the upper limbs, good for the respiratory organs.	Repeat the previous exercise, only clasp the load with your hands.
Leg-split	Strengthens the lower limbs, promotes rejuvenation and restoration of strength.	Stretch the legs to the sides, concentrating efforts in the lumbar zone. You need to strive to make a full cross twine.
Simplified twine	Throw a leg over some piece of furniture (its height should reach the waist), resting on the heel. Then they lean forward with a straight back as low as possible. Delayed for 3 minutes. After that, they straighten, turn sideways to the support and tilt again.
A set of 3 exercises is recommended for the back and abdomen: dorsal arch; arches of the abdomen; felting.	Heals the spine and joints, reduces the volume of the abdomen.	Lying on a hard surface with a pillow under the head, bend in the back, lifting the stomach, lingering for 1 minute.
Repeat the previous exercise with support on the stomach and outstretched arms.
Wrapped in a dense fabric, lie on your back. With arms outstretched, they roll from side to side, lingering in each position for a few seconds.

Efficiency

Niche gymnastics for beginners does not give instant results. Those who decide to try it on themselves, you must remember that the effect will be noticeable after a while (about 1.5 months). It all depends on the activity of a person, his will and perseverance, constant work on himself.

Exacerbations are also possible against the background of classes. You should not be afraid of this, so the body starts the mechanisms of treatment, and the disease goes away. Even the elderly and those who suffer from heart diseases can adhere to the Niche system. If the exercises are repeated in the morning and in the evening, the results will be even more impressive.

Nishi's popular gymnastics is a technique that ensures a healthy, fulfilling life. Despite the fact that the creator of the system did not even have a medical education, it has been tested by millions of followers and has earned many positive reviews. Simple exercises that beginners can do as well are energizing, mood-boosting and healthier.

Video about Niche gymnastics

6 health rules - Niche gymnastics: