During the research, American scientists from Cleveland Clinic (USA) attached to the muscles volunteers electrodes that recorded changes in muscle tension, and with the help of magnetic resonance imaging (MRI), they recorded the electrical activity of the brain. The results showed that when we thought force causing contraction of muscles, the brain as active as during normal exercise.
The researchers then evaluated the benefits of these mental exercises: muscle strength increased by 35%, a muscle tone was maintained for about three months after the cessation of mental training. A doctor and a yoga instructor Bernadette de Gasquet (Bernadette de Gasquet) is so confident in the advantages of this method, which has developed and implemented this "imaginary gymnastics" in France
Every conceivable benefits
Before you develop and publish its own methodology, Bernadette de Gasquet repeated the experiment of American doctors - on abdominal muscles.
And make sure that mental work is as effective as the real work of the muscles. "When we are making a clear and concentrated mental movement, they are even more effective than real: focusing on specific muscles, we do not lose at this excess energy. Fatigue is usually negligible and circulation of the brain and its power significantly improved oxygen! »
Bernadette de Gasquet claimsThat classical exercises for abdominal muscles pumping involve risk. "Pulling the shoulders to the hips are often detrimental to the back, - she said. - In addition, these exercises too quickly inflated abdominal that cause genital prolapse in females. And at playing on mind's muscle development that does not happen. "
Another advantage of the virtual gym - it is accessible to all. It is very suitable for people who are in the cast (prevents muscle atrophy), for the elderly, pregnant women (who are contraindicated classic exercises for the abdominals), for those who are forced to use a wheelchair.
Finally, many of these exercises can be done anywhere. Slide, for example, is particularly recommended in the aircraft during long flights, in order to improve blood circulation in the legs and avoid the risk of phlebitis.
Unfortunately, this does not replace the gymnastics exercise on flexibility and endurance. Health and bodily harmony should be added to it stretching (stretching) or yoga and aerobic exercise (dancing, jogging, cycling).
Exercises for thighs
Slip
Sitting on a chair, feet on the floor, imagine that you are transferring your weight is on one leg, then the other. Then add to this imagined movement - as if you slip, like skiing, but without moving his feet. If you will visualize this movement, you will feel the muscles work the thighs and the transverse and oblique abdominal muscles, which you are working from one side or the other.
"Scissors" and "bicycle"
Lying on your back with your knees bent, imagine that you tightens knee to your chest as you exhale. You will feel the work of the hip and lateral rectus muscles and abdominals. For greater effect, set the imaginary work both legs at the same time - as if you turn the wheel. Try to do this exercise with one leg outstretched and the other bent. Finally, mentally alternately lift straight legs, as in exercise "scissors".
Drill press
Vertical twisting
This exercise is for the oblique abdominal muscles: Sit cross-legged on the floor, or simply sit down on a chair, back straight, body slightly tilted forward. To get started, follow the twisting moment: exhale expand the body to the left, first in the lower part, then with each breath - around the waist, chest, and finally turn your head. Now do this exercise mentally: do not move, but breathe out every time you "curl". Then follow the imaginary twisting in the opposite direction.
Lateral twisting
This exercise makes us work the obliques. Lying on its side with a toned (but not pursed) to the chest knees, lower your head on his hand, here below. On the exhale, mentally stronger tighten knees to your chest, and then imagine that in the same position transfer them to the other side (the left if you're lying on his right side, to the right, if you lie on your left side). Perform this exercise lying on the other side.
The second half of success
"The connection between the muscles and the brain is obvious: just our mental wishes to muscles contracting and made you want us to work. My experience with the body says that the mental concentration on those muscle groups that we train very, very important. I would say that it is half the success of the exercise. Concentration teaches us to feel your body, strengthen the connection with him - in this sense, the "imaginary gymnastics" is definitely helpful.
But such static loads have their limitations. They help to strengthen the muscles, but it is impossible to radically change the shape, improve its basic proportions. In addition, we must bear in mind that our body does not consist of muscles that should keep on our toes. "The exercises without motion" does not involve the work of our joints and ligaments - it certainly reduces to zero the risk of injury, but did not improve their blood supply and nutrition, that is not strengthening them. Such exercises are not a strain on cardiac care, but because we can strengthen the heart and blood vessels, only loading, training them. Well, of course, remaining motionless, it is impossible to improve the flexibility of the musculoskeletal system, the spine. "
3 keys to success
Be consistent
Catching up to fifteen minutes a day, you will find the first results in about three weeks. Train every day, little by little. For example, came to the office, allow yourself five minutes slip (see. P. 149), and then distribute ten minutes the other imaginary exercise into several sessions throughout the day.
Remember to breath
Standing, lying or sitting start with a relaxing breaths while reducing perineal muscles, as if you were detained urination. Breath exhalation should be equal in time - for example, can be performed on each of these four counts. Keeping this rhythm, go to an imaginary exercise.
Do not despair!
If at the beginning of your body makes a weak involuntary movements, do not worry: it gradually mastered.
Those who are accustomed to a particular (painful) feeling after intense workouts might be a little confused by their absence. However, listening to him, you can feel something like a weak current that passes through the area of prestressing, and feel committed effort. At a certain persistence you master the ability to focus, and this is a very useful skill - and not only for our muscles.