Exercises for aging. A simple exercise that slows down brain aging. No gym needed

It seems incredible, but with just one simple exercise you can get rid of wrinkles and gray hair, and generally look younger

Do the “Birch Tree” exercise and see what happens!

It seems incredible, but with just one simple exercise you can get rid of wrinkles and gray hair, and generally become younger. We know it under the name “birch tree”.

RULES FOR COMPLETING THE EXERCISE

You can do the exercise every day in the morning. You should not have breakfast before this, but you can drink a glass of juice. Besides, this exercise is incompatible with alcohol consumption - the effect of such practice can only be negative. For the same reason as alcohol, it is advisable to remove all unhealthy heavy foods, in particular meat, from the diet. Women should not perform this exercise during pregnancy or menstruation. Those who have high blood pressure also need to be careful.

While doing the exercise, relax and close your eyes. If you are unable to relax in this pose, then you are doing something wrong. Perform the exercise only until discomfort appears and after some time you will notice that you can stay in this position longer without discomfort

It is important that if you perform the “birch” pose, be sure to do the opposite pose - the “snake”.

To do this, you need to lie on your stomach and rise with your arms spread wide apart, as if doing push-ups, but bend over top part back, the pelvis should be on the floor. To avoid health problems, make sure that the time spent in the “birch tree” is necessarily equal to the time spent in the “snake” pose.

Regarding the length of stay in the inverted position to achieve the desired effect, different sources differ here. Some sources claim 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 discovered many advantages in this exercise. According to doctors, the inverted position of the body removes part of the load from the circulatory system and creates the need to overcome the force of gravity as blood passes through the lower part of the body.

Blood rushes to the organs of the abdomen and upper body, especially the neck and head. The blood vessels of the legs rest, the brain receives additional blood supply, and the thyroid gland is abundantly washed with fresh blood.

In addition, this exercise eliminates constipation, poor digestion, anemia, increases appetite and overall vitality of the body, helps neutralize and destroy toxins.

Well, it wouldn’t hurt to do it Focus on improving upper body muscle condition and spinal flexibility, the condition of which determines the normal functioning of almost all organs of the body..published

Facial gymnastics (face building) was developed by German plastic surgeon Reinhold Benz. This is a training method that can help restore facial muscle tone and reduce wrinkles.

We've made a selection of the 13 most effective exercises, thanks to which the skin becomes smooth and elastic, wrinkles are smoothed out, the oval shape and complexion are improved.

Before performing exercises, wash your hands thoroughly and clean your face of decorative cosmetics.
Pay close attention to changes in your face, the appearance (or worsening) of wrinkles and folds during exercise. Press the places where wrinkles and folds form with your fingers to prevent the formation of wrinkles in this place.
During the exercise, only the muscle group it is aimed at should be used. If other muscles are involved, this is a mistake.
At the end of a set of exercises, wash your face with cool water and apply serum or cream.
Do gymnastics regularly. At the stage of intensive anti-aging effects, it is worth spending 10-15 minutes a day on exercise, 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. Your fingers will automatically move towards the center. Don't 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.
Stay in 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 towards the center. To avoid creasing, press your index fingers into the skin above your eyebrows. Fix the skin with your fingers so that it does not move.
Hold the tension for 6 seconds. Repeat the exercise 5 to 20 times.

4. For a beautiful forehead

The action of the muscle is shown on the left when you contract it without using your fingers - wrinkles form on your forehead. To prevent wrinkles from forming, place ring fingers above the eyebrows. Now try to raise your eyebrows, as if wanting to overcome the resistance of your hands.
Important: In this movement the arms must "win". Don't let your eyebrows rise! Otherwise, the effect of the exercise will be exactly the opposite. Tighten your muscles for a count of 6, then relax them. Repeat the exercise 5 to 20 times.

5. To rejuvenate the upper cheek area and prevent drooping of the corners of the mouth

Lift 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 your eye and thumbs lightly fix the nasolabial fold.
Repeat the exercise 5 to 20 times.

6. To pump the orbicularis oris muscle and form a beautiful lip shape

Purse your lips tightly. To avoid wrinkles place the tips of your middle fingers at the corners of your mouth and slightly stretch your lips 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 firmly lower lip . If you do everything correctly, your neck should become tense and clearly visible.
Hold the maximally tense position for 6 seconds. Repeat the exercise 5-20 times.

8. Prevention of the appearance and elimination of a double chin

Place your fist under your chin. Place the knuckles of your fist under your chin bone-where the second chin begins, and not at the edge. Now lower your lower jaw through resistance, slowly opening your mouth.
Hold in the most intense position for 6 seconds. Repeat the exercise 5 to 20 times.

9. To strengthen neck muscles, eliminate jowls

Straighten your shoulders, keep your back straight. Tilt your head back. You will feel the skin stretch from your chin to your collarbones. Move your lower jaw forward- so that the skin on the neck tightens even more.
Tighten your neck and chin muscles for 10 seconds. Perform 3 sets.

10. For a beautiful eye area, against crow's feet

Massage the parietal and temporal areas 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 your temples begins to move - from the face to the back of the head. This will engage the temporalis muscle. A strong temporalis muscle will prevent crow's feet from forming.
Having stretched your temporal and ear muscles, hold in the maximum tense position for 6 seconds. Repeat the exercise 5 to 20 times.

Today, injections of Botox, hyaluronic acid and mesotherapy have, oddly enough, a serious competitor, which clearly outperforms them due to its absolute accessibility for every woman. It does not require investment and is not tied to a specific author. But the effect of it is just as amazing: the contour of the face is tightened, jowls and puffiness are smoothed out, nasolabial and nasolacrimal folds completely disappear, even deep wrinkles are leveled out, and facial and fine wrinkles disappear within a week or two. The main and, perhaps, the only requirement of this method is consistency and regularity.

How does rejuvenation occur?

The essence of this miraculous method is that it does not act on the skin, but on the facial muscles, which, with the onset of skin aging processes, i.e. from 23-25-27 years old (it’s different for everyone), they begin to weaken and lose their former tone. As a result, wrinkles form in places where there used to be a dense muscular frame that stretched the skin, and in the presence of a dense layer of subcutaneous fat, swelling appears and deformation of the contours of the face occurs.

This method influences and “pumps” the facial muscles, forming the previous facial relief and tightening the resulting age-related deformities. In addition, in the process of performing facial aging exercises, blood circulation accelerates, the skin is saturated with oxygen and nutrients, which helps restore the previous rate of skin cell regeneration and the synthesis of collagen and elastin fibers. The latter, as is known, cease to be produced in our body during the process of skin aging, which leads to a decrease in skin elasticity and a thinning of the natural barrier layer of the skin that protected it from the effects of free radicals.

What results to expect

Examples of women who have chosen gymnastics for facial aging as the main method of combating signs of aging show that amazing results can be achieved after just 4-5 weeks of daily training, provided that you perform the exercises twice a day (morning and evening) according to 15-20 minutes, each time increasing the number of repetitions of the exercises.

After a week, you will begin to notice that light facial wrinkles are smoothing out, after two weeks, deeper ones, nasolabial folds and cheeks will begin to tighten, after a month, you will see a change in the contours of your face and a significant decrease in the number of wrinkles and deformations.

In more detail, gymnastics against facial aging will help you after a month and a half:

smooth out wrinkles on the forehead;
get rid of wrinkles and puffiness under the eyes;
tighten the skin of the eyelids;
restore facial contour;
smooth out nasolabial folds,
raise the corners of the lips;
get rid of the double chin line and sagging in this area.

exercises should be performed twice a day: morning and evening;
at first, perform the exercises for at least 10 minutes, each time increasing the number of repetitions and duration of the session;
be sure to moisturize your skin. To do this, first cleanse your skin and apply moisturizer. In addition, be sure to drink at least 2-2.5 liters of water per day. The skin needs to be nourished not only from the outside, but also from the inside. This required condition performing exercises. Otherwise, you may get the opposite of the desired results;
At first, try to do anti-wrinkle facial exercises in front of a mirror. This way you can control your facial expressions. Later, the exercises can be performed without a mirror;
After affecting the muscles in a certain area, relax them with a light massage.

For wrinkles around the eyes

close your eyes so that you feel the tension of the muscles under your eyes, but you don’t need to squint too hard, then sharply open your eyes and look up, then relax the muscles. Repeat the exercise 5-7 times;
Place the index fingers of both hands on the outer corners of your eyes, and the middle fingers on the inner corners. Lightly press them on the indicated areas and look up, then squint your eyes tightly. Relax. Repeat 5-7 times;
Place your ring fingers on the edge of the socket in the eye area, so that they are just above the corners of the eyes. Close your eyes. At the same time, you will feel a displacement of the eye muscles - do not interfere with them, but keep your fingers in place;
squint your gaze first sharply to the left, then to the right. Repeat at least 15 times, gradually increasing the speed.

mentally place 2 points: the first - in the center of the upper lip, the second - in the middle of the lower. Place your index fingers on the top of your cheeks, but do not press. Try to form an oval with your mouth, while stretching both points. Then smile at the corners of your mouth, maintaining an oval shape. Relax. Repeat 10 times, increasing both speed and number of repetitions;
First, suck in your cheeks and then puff them out. After this, smile alternately with the corners of your mouth;
Inhale more air into your lungs, and then puff out your cheeks, while pressing your fingers in the center of your cheeks, slowly release the air. Repeat the exercise 5-7 times.

Exercises to smooth out nasolabial folds

Fold your lips into a tube and extend them forward. Hold for 5 seconds. Repeat the exercise 5-7 times;
draw a “tense” letter “o”, opening your mouth wide and stretching your lips forward. Stay in this position for 5 seconds. Repeat the exercise 5-7 times.

Exercise for forehead wrinkles

Lightly press your palms onto your forehead. In this case, the ring fingers should lie flat on the brow ridges. Raise your eyebrows sharply and forcefully, but resist this movement with your fingers. Repeat 5-7 times.

Exercises to restore the contours of the chin

move your jaw first to the left and then to the right. Repeat the movements 5-7 times in each direction;
throw back your head and stretch your lower lips towards your upper, as if trying to cover it. Hold for 5 seconds. Relax. Repeat 5-7 times.

Hello, dear readers! My news today is from the world of scientific experiments.

During one of them it was found that conducting active life may be the secret of that, and young, for both people and mice.

Yes, yes, exactly for mice! Researchers at Canada's McMaster University found that physical exercise endurance exercise can reverse the aging process in a group of mice, even if they were genetically engineered to age quickly.

Over the course of several months, these furry creatures continued to show stunning results. After exercise on a treadmill, they performed like young mice. In addition, the training program prevented premature aging in almost every organ of the mice tested.

Test results show that not only may it help prevent premature death, but it may also delay the aging process. Researchers note that the exercise provided nearly 100 percent protection against graying fur, brain and muscle atrophy, hair loss, and a host of other problems.

Lead study author Mark Tarnopolsky, professor of medicine and pediatrics, said: “What really shocked us was the appearance of the spleen and liver - all the tissues we looked at improved with exercise. The exercises had a systemic effect and even prevented slight shrinkage of the brain.”

In the study, mice were genetically engineered to have an age-related defect in their cells known as mitochondria. This group had to run in fast pace on the treadmill for 45 minutes three times a week.

While these active mice remained energetic and looked as youthful as ever, the sedentary mice were inactive, socially isolated and less fertile, as well as going bald and graying. Taking into account that muscle The tissue from the active mice was found to be completely normal; the tissue from the inactive mice showed signs of damage.

But the biggest discovery was seen in mouse mitochondria. Experts have long suspected that the accumulation of mitochondrial DNA mutations throughout life leads to the progressive decline of the tissue, leading to aging.

Tarnopolsky noted that the study's findings apply to humans, and he hopes that the results of the mouse experiment will motivate people to exercise. He believes that when people watch videos of barely moving mice and their healthy, moving counterparts, it will encourage them to get off the couch and do some exercise.

Previous studies of genetically engineered, prematurely aging mice involved calorie restriction and a variety of drugs, with much smaller results. However, they do exist, and their constant use will also certainly affect your well-being and life expectancy.

Regarding the health benefits of exercise, Tarnopolsky noted: “Most people mistakenly think that exercise can be replaced with pills or other means. We have made it clear that There's no substitute for exercise when it comes to anti-aging».

The good news is that it's never too late to practice on the treadmill. Research has shown that even those with a sedentary lifestyle can still reap the benefits of exercise for increased energy and mobility.

In a word, scientists advise moving more, playing sports and teaching your children to do it from childhood. Remember: exercise can lead to the fountain of youth. Play sports and you will be young, healthy and active for a long time!

P.S. Read other articles about long and:

healthy life

— “” — about an amazing discovery that will prolong life, and at the same time does not require either time or money to implement;