Face building exercises with Galina Dubinina. Galina Dubinina and her miracle facial rejuvenation gymnastics. For a beautiful neck shape

Faceforming is gymnastics for the face of Galina Dubinina, which is taught at the School of Youth through online lessons. Due to its high efficiency, it received wide use. By using special complex exercises can work on any problem area and delay the aging process.

A little about the author

Galina Dubinina gained fame in 2004 when she introduced the public to Faceforming - facial gymnastics that works the muscles and has a rejuvenating effect. She is originally from St. Petersburg and has been dancing for many years. Has two higher education- chemical technologist and aerobics specialist. Her husband, a military man, took her to a small northern town in Russia, where she conducted shaping for several years.

Having studied the works of Reinhold Benz (the founder of face-forming) and Carol Maggio (American cosmetologist, professional face-lifting trainer), she created. I tried it personally and on a group of women who were already experiencing signs of aging. The results were amazing and inspired Galina to open the School of Youth. Now, besides the author himself, two more face-forming trainers teach there, two Evgenias - Belyaeva and Bobrovskaya.

Training lessons and seminars are held online (on the official website of the School of Youth) and live in St. Petersburg.

Unlike other similar systems (Carol Maggio,), Galina Dubinina’s facial gymnastics has a number of advantages. It does not have to be performed in a single complex, at certain hours. It is adapted for very busy people modern people who are acutely under time pressure. That is, you can do individual exercises whenever it is convenient for you. For example, the trainer suggests doing some of them after brushing your teeth, others during traffic jams so that precious minutes are not wasted. And there are also those that will not be noticeable to people around you at all, so you can train even in public places.

Action

Gymnastics from Galina Dubinina is intended for girls and women:

after 20 years - for prevention against wrinkles;
after 30 years - to combat the first age-related changes;
after 40 years - to eliminate a double chin, jowls, ;
after 50 years - against wrinkles, to form a clearer oval of the face;
after 60 years - to maintain facial muscles in tone.

Gymnastics does not bypass the neck (décolleté area), because it is this area that often reveals age. In addition, Dubinina suggests doing exercises for men as well. Its results will be as follows:

healthy complexion;
cleansing pores;
increasing skin elasticity;
uplifting mood, self-confidence;
lifting sagging;
hydration;
improving the condition of collagen tissue;
well-groomed appearance.

As Galina Dubinina herself says, with age the face “flows” downward: upper eyelid lowers, the gaze becomes heavy, the corners of the eyebrows reach towards the cheeks, the eyes sink. Her exercises cope with all these troubles in 2-3 months of intensive training.

The trainer pays special attention to the nose, which grows throughout life. If you do not want it to become wide and flattened with age, this gymnastics has a special exercise for creating an ideal, neat nose shape and maintaining it for life.

In a word, the classes have a pronounced rejuvenating nature, allowing you to avoid age-related changes. Once you start doing it, you can look fresh and rested, no matter how old you are.

Contraindications

Since Galina Dubinina’s gymnastics involves deep work of the facial muscles and even, it can be harmful in the presence of serious diseases or conditions. Therefore, before practicing, you should find out about contraindications for such training:

rehabilitation period after operations and cosmetic procedures on the face;
presence of implants on the face;
problems with jaw joints;
damage facial nerve;
heat;
, acne, large-scale rash - any inflammatory processes on the face;
mechanical damage to the skin in the form of wounds, scratches, scars;
general malaise.

If after gymnastics, instead of relaxation, you feel pain and discomfort, either you are doing it incorrectly, or you have not taken into account one of the contraindications. To do everything correctly, it is best to first watch the online lessons of Galina Dubinina herself. This will eliminate discomfort and side effects after classes.

Ideally, before doing the exercises you need. But, since Galina Dubinina allows her to do her gymnastics anywhere and at any time of the day, this condition is not mandatory for her. It remains only as a recommendation for home training, for example.
Before the procedure, no products are applied to the face: no creams, no oils.
There should be no pain during the exercises.
After gymnastics, if you do it at home and as a single complex, it is useful to wash your face and apply to the skin.
Having chosen the exercises that are most useful from your point of view, perform them several times a day.
To control the correctness of the gymnastics, at first you need to do it in front of a mirror.
Make sure your back is straight.
Learn to breathe correctly.
In addition to gymnastics, do not forget about other anti-aging activities for the face: use, professional massage courses, lifting salon procedures.

All exercises are performed either on a slow countdown from 8 to 1, or on a dynamic count back and forth - from 1 to 8 and from 8 to 1.
In acupressure, a slow count of 4 is performed.
During exercise, you need to feel the tension of the muscle you are training. If there is none or pain occurs, you are doing it wrong.
After each exercise, you need to rest (about a minute) before starting the next one.
Galina Dubinina asks not to be afraid to be funny when performing her gymnastics. Some exercises actually require unusual grimaces. To avoid embarrassment, she advises doing them when no one is looking. But the results, as she likes to say, will be noticed by everyone.
When performing gymnastics day after day, you need to increase the number of repetitions approximately every 2 weeks so that the facial muscles do not have time to get used to the load and train at full strength.

As already noted, a distinctive feature of Dubinina’s gymnastics is its performance in literally any conditions - at home, at work, in transport, on vacation, etc. You can do the whole complex from start to finish every day - in this case, the effect, of course, will surpass everything waiting in a month. But, if a specific area is problematic (for example, eyelid ptosis or), you can master individual exercises designed specifically for it, and perform them at any convenient time several times a day.

Exercises

Present to your attention full complex exercises developed by Galina Dubinina specifically for rejuvenation. It is divided into several blocks to work individual muscles and tighten different parts of the face. Choose something that will help you look stunning at any age.

Conventional abbreviations:

MOS-8 (the exercise is performed on a slow countdown from 8 to 1);
DS-8 (dynamic, fast counting from 1 to 8 and back - from 8 to 1);
MOS-4 (slow countdown from 4 to 1);
DS-4 (dynamic counting from 1 to 4 and back - from 4 to 1).

Counting by 8 and 4 - one more distinctive feature gymnastics Galina Dubinina.

Morning exercises for the face to wake up easier

Rub all the points located on the auricle.
Rub your palms until warm, apply them to your face, hold for 8 slow counts.
Massage the head with both hands, shifting the skin.

Smoothing out wrinkles on the forehead

Wrap your fingers tightly around the brow ridges, press them forcefully, and fix this position. Raise your eyebrows, but at the same time your fingers remain in place, preventing the rise. Lower your eyebrows. Only the frontalis muscle acts, not the occipital muscle. There should be no creases on the forehead. MOS-8. 2 approaches twice a day.

Smoothing out the crease between the eyebrows

Press your index fingers firmly to the beginning of your eyebrows. Place the middle ones clearly above them. Try squinting. Wrinkle your eyebrows - relax. No folds should form. MOS-8. 3 approaches.

Smooth out wrinkles on the forehead and bridge of the nose

According to Galina Dubinina, folds on the forehead and bridge of the nose are nothing more than creases in muscle tissue. And, if you work on them regularly, the wrinkles will disappear.

Place your hand on your forehead, at the border with your hair. Pull it back a little. Look down, close your eyes. Pull your upper lip down. The tip of the nose should also automatically pull down. Without raising your eyelids, look at the tip of your nose. MOS-8.

We train the muscles that lift the upper eyelid (from ptosis)

Perform a Tibetan eyebrow massage: we begin to “sculpt” the eyebrows from the beginning of hair growth, pinching them with the index fingers and thumbs. Walk back and forth several times.
Raise your eyebrows as high as possible. At the same time, folds should form on the forehead. You need to put a finger in each of them. The eyes should be open so wide that the white of the eye is visible above the iris. The outer tips stretch upward. Stay in tension. MOS-4.
Repeat the previous exercise, but with the upper eyelids closed. MOS-4.

Training the orbicularis oculi muscles

It's comfortable to sit down. Relax. Do not strain your frontal and neck muscles. Open and close your eyes as widely and often as possible.
We include the lower eyelid in the work. The upper lip rolls behind the teeth (the shape of the mouth is in the form of the letter “o”). The gaze looks upward. Open and close your eyes as widely and often as possible. A nasolabial fold should not form in this case. MOS-8. 2 approaches.

It is this exercise from her gymnastics that Galina Dubinina recommends doing in the bathroom immediately after brushing your teeth.

Removing bruises (bags) under the eyes

This gymnastics is for tightening the lower eyelid.

Place your index fingers at the outer corners open eyes. We pull the lower eyelid up as much as possible. At the same time, the upper points of the cheeks are tightened. DS-8. 2 approaches. This exercise is recommended for everyone over 40.
Without letting go of our fingers, we begin to close our eyes. Raise the lower eyelid upward.

After just 2-3 months of intensive training using the Dubinina method, you will notice a younger-looking face, the color will become smoother, and the structure of the skin will be more uniform.

Eye exercise

Since our eyes get very tired during the day and even hurt after watching TV and gadgets, Galina Dubinina suggests relieving tension from them through light gymnastics. It will add sparkle and shine to your look.

We “shoot” with our eyes: we look first to the right, then to the left. DS-8.
Now we “shoot” our eyes up and down. DS-8.
Draw a butterfly with your eyes: look to the right top corner, then - to the lower right. Repeat to the left. Draw 2 butterflies. Then we execute in reverse side, i.e. starting from the bottom corner. 2 more butterflies.
We “shoot” with our eyes diagonally: up - down. DS-8 for each side.
We commit circular movements eyes: 4 circles in each direction.
We force the rectus and oblique muscles of the eyes to work. We move our index finger away from our face by about 25 cm. We look at it and focus our gaze. Slowly we begin to bring it to our face, without taking our eyes off it. Touch the bridge of your nose. Just as slowly, without taking your eyes off, move back to the starting position. DS-8. Dubinina warns that when performing this exercise It may hurt your eyes if you are not used to it. Therefore, at first, she recommends not putting your finger to the bridge of your nose.
We leave our finger in front of us. We look first at him, then at our own reflection in the mirror. DS-8 for each focus - near and far.

We train the muscles of the nose

The upper lip pulls the tip of the nose down. To feel the muscle being worked, you can place your index finger under the tip of your nose. At the same time, this exercise smoothes out nasolabial folds. Concentrate on the final movements. MOS-8. 4 approaches.

We work the circular muscles of the lips

Plump, sensual lips are the key to female attractiveness, according to Galina Dubinina. To make them like this, she suggests the following gymnastics.

Pull both lips forward as much as possible at the same time. The top one is trying to reach the mirror. Maximum effort is required when moving the lips forward. No nasolabial folds should form. MOS-8, DS-8.
Repeat the previous exercise, but only the upper lip will work. To prevent the bottom one from interfering, you can press it with your finger or bite it with your teeth.
Repeat the previous exercise, but end it with the upper lip falling back into place after each stretch, remaining beautiful and wide.

For lip augmentation

Many people call the exercise “without collagen.”

We stretch our lips forward, first the upper one bites the lower one, then the lower one bites the upper one. Alternating between them, imagine that the upper lip is sensuality, and the lower lip is aggression.

Raising the corners of the lips

We draw the edges of our mouth into ourselves, as if we want to suck something. Try to lift them up. MOS-8, DS-8.

Dubinina considers this exercise one of the most difficult in her gymnastics.

For nasolabial folds

These are wrinkles of sadness that reveal not only the number of years, but also the person’s experiences. That's why it's so important to smooth them out. To perform this block of gymnastics, you need to thoroughly wash your hands with soap to maintain hygiene.

Place the pads of your thumbs on the inside of your upper teeth. Close them with your lips. Nasolabial folds should not form. Press your upper lip against your fingers. MOS-8.
Right thumb place under the left canine on the inside. Count on pressing your finger with your lower lip to your lower jaw. MOS-8.
Change hand. Make sure that the finger is not placed on the inside of the cheek, but strictly under the canine.
Grit your teeth. Place your thumbs in your mouth, place them on your teeth, and close your lips as much as possible. Use your cheek muscle (not your lips!) to press your fingers to your teeth. MOS-8.

Zygomatic muscle training

Exercise will help your cheeks to be tightened and remain young at any age.

Smile widely and openly, exposing your teeth. MOS-8.
Press your upper lip to your teeth with your finger and smile. MOS-8, DS-8.
Remove your finger and place your lip behind your teeth. Smile. MOS-8, DS-8.
Place your index fingers under your eyes. Smile, lifting the corners of your lips without exposing your teeth. MOS-8, DS-8.
We complicate the previous exercise: we additionally place our thumbs in the corners of our lips. We try to smile, raising the corners of our lips without exposing our teeth. MOS-8, DS-8.

Since Dubinina considers apple cheeks a sign of youth, she suggests paying special attention to these exercises for those over 50. It is recommended to perform them twice a day.

Raising the cheeks

Smile widely, showing your upper teeth. To do this, you need to lift your upper lip up. Freeze. MOS-8.
Without lowering your cheeks, try to stretch your mouth into the shape of the letter “o”. Freeze. MOS-8.
Raise your cheeks up without using the corners of your lips. MOS-8, DS-8.

This complex is quite difficult to perform, so you can do it in parts at first if it doesn’t work out right away. Recommended for those over 40-50.

Neck muscles

These exercises are needed so that the folds on the neck do not show age. They also work to tighten the chin and oval of the face.

We push the lower jaw forward as much as possible. We hold. MOS-8.
We make circular movements with the lower jaw in different directions. MOS-8. If you have problems with the jaw joints, Dubinina warns that this exercise is strictly contraindicated. At the same time, it is both anti-arthritis and anti-arthrosis.
We hug the upper lip with the lower lip and lift the chin up. We freeze. MOS-8.

A bonus from gymnastics for the muscles of the face and neck can be relief from headaches and pain in the cervical spine spine (if they are caused by a violation of its blood supply)

For beautiful shape neck

Place your hands on your forehead, exert resistance in both directions (forehead on your fingers, fingers on your forehead). MOS-8.
Place your hands on the back of your head. Perform the exercise in the same way as the previous one, and on the same count.
Place your right palm on right side heads. All the same.
Repeat for the left side.
We stretch the cervical vertebrae. We bow our head to the side, towards our shoulder. We make a deep roll from one ear to the other. Do not rush. MOS-8. 2 approaches.

As a bonus, this neck exercise improves your thinking processes, so it's useful to do at work.

Removing the double chin

We hide our lips inside. Raise the corners of your mouth as much as possible. MOS-8.
Place your fingers on the edges of your lips. Repeat the previous exercise on the same count.
Stick out your tongue and press it firmly against your upper lip. Press on the lip and hold. The task is not to strain the facial muscles, to force only the tongue to act.

Galina Dubinina suggests performing this exercise while sitting in a car in a traffic jam.

From a sagging chin

We rest our chins on our fists. We open our mouth, preventing it with our hands. The chin and anterior neck muscles should work against resistance. MOS-8. 2 approaches.
Using the center (not the tip!) of the tongue, press on the upper palate and fix it. MOS-8. 2 approaches. Dubinina recommends doing this in public places, since no one will notice that you are doing face-forming.

For the mental muscle

These exercises allow you to form a clear oval face.

We remember how we were offended in childhood: we stick out our lower lip and pull it up. We freeze. At the same time, the corners of the lips remain in place - only the chin muscle works. We don’t hide our upper lip - on the contrary, we show everyone how beautiful it is. MOS-8, 2 approaches.
Clench your teeth tightly and open your lower lip, using only its middle. The corners of the mouth remain in place. Tension should be felt on the chin and lower muscle neck. MOS-8, 2 approaches.

Acupressure

Galina Dubinina suggests pressing and releasing on the points indicated below on the DS-4 in strict sequence:

Middle of forehead.
Between the eyebrows (the so-called “third eye”).
The beginning of the eyebrows.
Their middle.
Their tips (points 3-5 raise the upper eyelid).
Temporal fossa (relaxes).
The top point of the ear.
A dimple between the jaws (easy to find if you squeeze your jaws together).
Under the earlobe.
We move our fingers down, feel the tubercle and dimple, press it not from below (you can’t do it there, since the lymph nodes are located), but from the side.
Under the lower canines (outside).
Center of the chin.
Dimples under and above the lips (press on both at the same time).
The edges of the mouth.
Above the upper lip.
The beginning of the nasolabial folds (wings of the nose).
On the bridge of the nose, in the inner corners of the eyes, we press directly on the tear sac (this way we relieve tension).
“Beauty point”: the dimples on the cheekbones are slightly wider than the pupils.

Judging by this complex, we can conclude that Galina Dubinina’s anti-aging gymnastics for the face is a well-developed system against age-related changes and for their prevention. You can start training at any time, without restrictions or taboos. If you want an even greater effect, you can always sign up for online lessons with the master himself.

A person’s age undoubtedly reveals the condition of their facial skin. The aging process is inevitable, but humanity is still in search of the source eternal youth. Modern research shows that wrinkles begin to appear after 25 years. During this period, it is recommended to start using anti-aging cosmetics and visit a cosmetologist more often. If wrinkles appear prematurely or are very noticeable due to pronounced facial expressions, women begin to think about injections. Is it possible to maintain a youthful and fresh face at home without resorting to expensive medications? This question is answered in the affirmative by those who have experienced the effects of facelift using the Galina Dubinina method.

Facelift using the Galina Dubinina method

Facelift as a method of rejuvenation is available to everyone and does not require special expenses. Galina Dubina, like many women, wanted to look good. She developed a program for the formation of a beautiful face (Face Forming), containing special exercises for the muscles of the facial group. This technique is a comprehensive approach based on the work of Carol Maggio and Reinhold Benz, and also includes elements of yoga, facial massage and breathing exercises. Galina experienced the effect of a facelift and gained many followers. The complex really works, the face is tightened without surgery. After such success, Galina Dubinina organized her trainings called “School of Youth,” which gives the fair sex the opportunity to remain attractive and look the desired age even after 40.

Facelift is an excellent alternative to plastic surgery

The essence of this gymnastics is to perform a set of certain exercises regularly. It works on the face, neck, area under the eyes, and removes the double chin. Positive effect achieved by strengthening muscles and improving blood circulation.

With the help of the gym you can sculpt a beautiful, toned figure, and with the help of a facelift you can create an ideal face.

Advantages of the technique

Facelift is characterized by the following advantages:

the problem of age-related changes in the skin and facial contours is solved without plastic surgery;
regular exercise guarantees a fresh, rested look and healthy complexion, regardless of the rhythm of life.
there is no need to spend money and time on cosmetic procedures;
gymnastics is easy and pleasant to do at home, in a comfortable environment;
metabolism improves, the body gets rid of waste and toxins, rejuvenation occurs not only from the outside, but also from the inside, unlike the use cosmetics.

The result is achieved in 2–3 weeks, provided that the gymnastics is regular. This is quite realistic, considering that the exercise takes only 10 minutes a day. By doing facelift for a long time, you can noticeably look younger and transform.

Improved complexion and increased firmness will be noticeable after just a few sessions.

Table: pros and cons of facelift

Advantages of the technique	Disadvantages of the technique
Quickly achieve visible results.	Regularity of classes and self-discipline. If you stop exercising, the results will disappear.
Exercises can be performed anywhere and at a convenient time.	Exercise doesn't help everyone. In addition, there will be an improvement in the condition of the skin, but not as pronounced as with plastic surgery or Botox injections.
Gymnastics does not damage the skin and does not cause allergic reactions.	You need to do the exercises correctly. Otherwise, you may harm yourself rather than help yourself.
Exercise sets are selected according to age.	Acne may appear due to active effects on lymph flow.
Comprehensive skin healing from the inside.	Exercising too hard and putting too much pressure on your skin will add extra wrinkles. Moderation should be observed.

Indications for classes

double chin,
bags under the eyes,
age and expression wrinkles,
loose neck skin,
swelling,
drooping of the corners of the lips and loss of their volume,
loss of clarity of contours.

Contraindications

Like any technique, facelift has a number of contraindications:

hypertonic disease;
diseases associated with damage to the facial nerve (neuritis, paralysis, trauma);
plastic surgery of the face and neck area, undergone less than 2 years before the use of gymnastics;
botulinum toxin injections;
skin diseases.

Exercises for different areas of the face

Before performing the complex, it is recommended to expose the skin to a temperature change (contrast wash) and massage the earlobes to activate blood circulation. The best way to warm up your hands is by rubbing them together. If you have dry skin, you can use nourishing oil (coconut, peach); for normal and combination skin, grape seed oil is suitable. Those with oily skin do not need to use oils.

Exercises for the neck and décolleté

Helps strengthen and tone muscles and prevent loss of skin elasticity.

Try pressing your chin onto your fist for 8 seconds. Repeat 3 - 5 times.
Move your lower jaw forward and then return it to its original position. Repeat 15 times.
Lower the corners of your lips and tilt your head back. Slowly look first in one direction, then in the other. Hold each position for 8 seconds.

Video: facelift for neck and décolleté

Facelift for chin

Helps prevent or get rid of a double chin. One of the main exercises: press the middle of your tongue on the roof of your mouth and hold for several seconds. Repeat at least 15 times.

Video: removing a double chin

Facelift for cheeks

Helps strengthen facial contours and appearance of cheekbones. Basic exercises:

Smile widely 15–20 times. Then, placing your index finger on your upper lip, smile 15 more times.
Purse your upper lip and place it between your teeth, helping yourself with your lower lip. Hold the position for several seconds. Repeat 20 times.

Video: fitness for cheeks

Lip exercises

Smoothes wrinkles in the mouth area, improves the shape of the lips and gives them additional volume. Here are the basic exercises:

Moving your lower jaw forward, change the position of your lips, placing them one above the other. Repeat 20 times.
Purse your lips tightly, holding the corners with your fingers. Then relax. Repeat 20 times.
Say “O” while keeping your fingers on the corners of your lips. Open and close your mouth like a fish 20 times.
Relax, repeat the sound “P-p-p” with your lips.

Gymnastic complex for the eyes

It will help smooth out wrinkles, remove bags and circles under the eyes. With regular exercise, vision improves. The exercises are performed as follows:

Look at your index finger located at the level of the tip of your nose. Shift your gaze to an object in the distance. Repeat 20 times.
Use your index fingers to slightly pull the corners of your eyes to the sides, being careful not to pull the skin too much. Repeat 20 times.
Using your fingers, raise your eyebrows as high as possible and open your eyes wide. Blink slowly 20 times.

Video: exercises against bruises and bags under the eyes

When is the best time to start

You can start doing facelifting at any age. Galina Dubinina, taking into account age characteristics, offers exercises for both young and mature skin. It goes without saying that young girls will notice results in just a few weeks, while women over 40 will need to exercise for several months before seeing positive changes in the mirror.

At the age of 30, the skin begins to lose elasticity and fine wrinkles appear, usually crow's feet and nasolabial folds. Exercises will help in time to prevent further changes and remove existing problems.

At the age of 40, many women enter menopause; their skin rapidly loses collagen due to hormonal changes. Wrinkles appear very quickly and to stop them, you need to do gymnastics regularly.

After the age of 50 and even 60, you can look younger if you do a facelift to maintain skin tone.

Video: gymnastics for the face at 20 years old

Photos before and after facelift classes testify to the effectiveness of the exercises.

A woman's face, over time, can reveal how old she is. This is due to age-related changes that modern science has not learned to prevent. But there are many techniques that can, if not restore youth, then prevent a sharp deterioration in the condition of the skin, especially on the surface of the face. One of them is Facebuilding or face forming, presented by Galina Dubinina, who teaches at the School of Youth.

Galina Dubinina, like a real woman, hides her year of birth, so no one except her family or friends knows how old she is. This fact of her biography is not for the general public. But some details of her life are the property of the general public.

She was born in St. Petersburg, and from early childhood she was seriously involved in dancing. Further, Galina graduated from the Technological Institute with a degree in chemical engineering. But she did not work in her specialty; over time she received a second education, which was closer to her spirit - an aerobics specialist.

It was the passion for shaping that led to the desire to develop facial gymnastics from Galina Dubinina. In developing her exercises, she relied on the works of recognized masters in the field of face-blending and face-forming - Reinhold Benz and Carol Maggio.

The first steps in this direction were tested on a group of women we knew who were experiencing signs of skin aging. The results were so stunning and unexpected that the woman developed a whole set of exercises for face lifting, known as exercises with Galina Dubinina.

Inspired by success, she creates her own School of Youth and begins giving online lessons on how to correctly perform the complex to obtain the desired result. Together with Dubinina, two specialists teach aerobics for the face - Evgeniy Belyaeva and Evgeniy Bobrova. In addition to online lessons, you can attend live master classes in St. Petersburg, Galina’s homeland.

Benefits and advantages of the technique

Galina Dubinina's facelift complex at home is a unique development that has become a simple repetition of already existing techniques. is a unique “product”, where the knowledge and experience of the craftsmen were taken only as a basis.

Dubinina’s gymnastics were created for the widest range of representatives of the fair sex.

The purpose of this complex is at different ages serves:

after 20 years, prevention of wrinkles;
after 30 years as a way to combat approaching age-related changes;
upon reaching 40 years of age, facial massage allows you to get rid of a double chin and eliminate problems with the area around the eyes;
gymnastics for the face after 50 is a chance to reduce the number of wrinkles and gain a clearer face shape;
Dubinina’s gymnastics for the face after 60 years is necessary to maintain the muscle frame in constant tone.

The facial aerobics technique from Galina Dubinina has a number of advantages over other methods:

quickly achieving the desired result;
You can perform the exercises at any convenient time, anywhere;
performing gymnastics does not lead to injury to the skin and does not cause an allergic reaction;
age differentiation allows you to select the optimal program;
skin healing occurs not only from the outside, but also from the inside.

Despite its advantages, the technique has a number of disadvantages:

the need to maintain self-discipline, since the lack of systematicity will lead to minimizing the result;
the exercise must be performed strictly according to the method;
Excessive zeal will lead to the appearance of additional wrinkles, so you need to be careful and just be patient.

Exercises for different areas of the face

A set of facial exercises affects all muscle groups. Full course facelift from Galina Dubinina at home includes manipulations affecting separately top part face (forehead), middle area (eyes, nose folds), lower area (lips, chin, neck and décolleté).

Before performing facial gymnastics, Galina Dubinina is required to perform preparatory procedures:

cleanse your face of decorative cosmetics (as a recommendation);
expose the skin to contrast;
massage the earlobes to stimulate blood circulation;
oils and creams are not recommended, but their use is not prohibited, except for women with oily skin.

It is better to perform the exercises on a reverse slow or forward fast count from 1 to 8;
If the technique involves acupressure, then the count is reduced to 4;
When performing each exercise, you must clearly feel the muscle that is being affected at the moment.
The break between approaches is at least a minute;
Since when performing some manipulations the woman’s face will be disfigured with grimaces, it is advisable to perform gymnastics alone so as not to be embarrassed;
If the procedure is carried out regularly, it is recommended to increase the load (number of repetitions) every two weeks so that there is no addiction and the muscles experience full load.

Exercises for the neck and décolleté

Performing exercises from Galina Dubinina’s gymnastics complex for the décolleté and chin can improve muscle tone, prevent a decrease in skin firmness and elasticity. They include the following manipulations:

Pressing your chin with your fist and holding this position for 8 seconds. 2-5 reps;
Moving the lower jaw forward and returning it to its original position. 15 reps;
The corners of the lips are lowered, the head is thrown back. First, slowly turn your head to one side, then to the other. At the extreme point, fix the position for 8 seconds.

Facelift for chin

A set of exercises from the feyleading series with Galina Dubinina, which you can watch on video on the Internet, includes gymnastics for the chin. The most effective is to keep the middle of the tongue leaning against the roof of the mouth. This position must be maintained for 8 seconds. Regular performance of this exercise will lead to the gradual elimination of the double chin and improvement of the contour of the lower part of the face.

Face forming for cheeks

Performing this series leads to a facelift and restoration of a clear cheekbone line. The main exercises of the complex are:

Create a wide smile, repeating 15 to 20 times. Then you need to place your index finger on your lips and perform 15 repetitions again;
Pursing your upper lip, place it between your teeth, supporting your lower lip. This position must be maintained for several seconds, performing at least 20 repetitions.

Lip exercises

With the lower jaw pushed forward, change the position of the lips relative to each other, placing them one above the other. Number of repetitions – 20 times;
Pursing your lips tightly, hold the corners with your fingers. Complete relaxation. Perform 20 repetitions;
Say the letter “O” 20 times, holding the corners of your lips with your fingers;
Completely relax the vocal apparatus and repeat the sound “p” only with your lips.

Techniques for the forehead

Performing this group of exercises allows you to cope with folds on the forehead and eliminate eyebrow wrinkles. All exercises for the forehead can be seen in video gymnastics lessons with Galina Dubinina, and the main ones with which you can start building exercises are the following:

Place your palm on the area between hair and skin. Pulling your hand back, lower your eyes, tip of your nose and upper lip down. Perform 8 repetitions;
Place the pads of your thumbs above your eyebrows and try to frown while holding your skin. Do 8 reps.

Eye complex

This series is designed to eliminate bags and puffiness around the eyes, smooth out wrinkles. Also, systematic implementation allows you to improve your vision:

Place your index finger at the level of the tip of your nose and focus your gaze on it. Look into the distance. 20 reps.
Using your index finger, pull the corners of your eyes without pulling too much on the skin. 20 times.
Try to pull your eyebrows with your fingers and open your eyes as wide as possible. Blink your eyes slowly. 20 reps.

Courses and trainings by Galina Dubinina

Galina Dubinina's facial fitness is a unique gymnastics that allows you to maintain youth and improve the overall condition of your facial skin. This is confirmed by numerous positive reviews from women who have tried the course on themselves. Galina Dubinina’s technique is available to every woman on the author’s website and can be performed at any time and anywhere.

The most important thing is to believe and follow your desire to become young and beautiful.

If you are seriously concerned about your appearance, we recommend that you familiarize yourself with.

Among the variety of cosmetic and surgical methods of facial rejuvenation that exist today, one can also find “natural” ones, which act by triggering skin regeneration processes. These are absolutely safe techniques that allow you to fight age-related changes and prevent their occurrence. One of these techniques is facial gymnastics, developed by fitness instructor Galina Dubinina. This method of rejuvenation is also called facelift. It is a set of exercises that improve the tone of the facial muscles and thereby tighten the skin. Facelift classes do not take much time, do not require the use of any special cosmetics and have no age restrictions. All the exercises are quite simple, but at the same time very effective: performing them regularly will lead to results that can be compared with the effect of cosmetic procedures.

Galina Dubinina is a specialist not only in the field of facial gymnastics. She works as a fitness instructor and has always been interested in natural ways to maintain health and youth throughout the body. But she decided to get serious about developing a system that allows her to rejuvenate her face only when she saw the first signs of aging in the mirror. In order to remain young and beautiful herself, she began to study techniques natural rejuvenation: systems and Reinhold Benz. Studying and testing these methods on herself, Galina Dubinina created her own complex, which includes the most effective exercises. Having tried the system on herself, she moved on to training other women, and in 2004 a group was created to test the effectiveness new technique. The facelift system became widespread after all participants were satisfied with the result.

Galina Dubinina is an ardent opponent of injection cosmetology and plastic surgery. She invites women to choose “healthier” methods of rejuvenation, which come down not only to facial gymnastics: the author recommends adding facelift breathing exercises, as well as regularly conduct self-massage sessions.

Galina Dubinina's method

The essence of Galina Dubinina’s facial rejuvenation method is to perform a set of exercises that train the muscles of the eyes, cheeks, forehead, chin and neck. With the help of these fairly simple, at first glance, actions, you can significantly improve the condition of your skin. Due to weak, flabby muscles, the oval of the face loses its definition. It is the weakening of the muscle frame, according to the author of the technique, that is the main cause of aging. And with the help of exercises you can increase the tone of your muscles and, accordingly, your skin.

In addition, thanks to facial gymnastics:

cell renewal occurs;
the outflow of lymph from facial tissues is normalized, swelling is reduced;
the production of collagen and elastin is activated;
blood supply to the face, neck and entire head increases.

The following can be noted positive sides facelift classes using the Galina Dubinina method:

they make you look younger;
in the future it will be possible to refuse traumatic cosmetic procedures (injections, laser and chemical peels, etc.), and even more so from the services of a plastic surgeon;
improvement of skin condition and color;
pain in the head and cervical spine caused by impaired blood supply or overexertion disappears;
Thanks to the stimulation of the lymphatic system, the entire body heals.

The author of the technique recommends doing facial gymnastics every day, devoting 15-20 minutes a day to working on yourself. The course is quite long, quick results

not worth the wait. But after 1-2 months, you will be able to see obvious changes that have occurred in your face:
the oval of the face will become clearer;
wrinkles around the eyes will disappear;
swelling of the cheeks and manifestations of ptosis will decrease;
bags and bruises under the eyes will disappear;
the nasolabial triangle will become less pronounced;
the lip contour will be evened out;
complexion and skin texture will improve;
the eyelids will become tightened and the eyes will become more open;
double chin will disappear.

After a couple of months of regular training using the Dubinina method, you will notice that wrinkles will disappear, the complexion will become smoother, and the structure of the skin will be more uniform.

At what age can you do facial gymnastics?

The author of the methodology has created special age programs for those over 30, 40, 50 and 60 years old. In general, these complexes have no fundamental differences from each other. Each consists of several exercises aimed at strengthening the muscles of different areas of the face.

It is recommended to start facelifting when small facial wrinkles appear (which are the first signs of aging): at 25-30 years old. This will help avoid worsening the problem and return the skin to its previous condition. Of course, if your acquaintance with facial gymnastics occurred only when there were already serious age-related changes, you should not expect stunning results. Unfortunately, with the help of facial gymnastics it is unlikely that it will be possible to achieve the same results as, for example, with the help of plastic surgery or similar radical rejuvenation methods. But with the right approach and regular exercise, the results are still impressive.

Video: facelift for 30-year-olds

Gymnastics for the face according to the Galina Dubinina system

The facelift system includes exercises for different areas of the face.

A set of exercises for the cheeks and nose

Exercises for the cheeks and nose will help make the cheekbones clearer and reduce the manifestations of ptosis:

To train the zygomatic muscle, you need to smile with your lips tightly pursed and their corners raised. In this case, the upper lip should be pressed against the teeth. You can do this with your finger. You need to do 8 repetitions at a medium pace, and then 16 at a fast pace. The muscle is under tension all the time. If wrinkles form under the eyes during the exercise, you can hold these places with your fingers.
Smile with tension, showing your upper teeth. Then draw out the mouth in an “o” shape. After this, begin contracting the zygomatic muscle, alternately tensing and relaxing the cheekbones. Do 16 times.
Blink your eyes wide open. In this position it works orbicularis muscle eyes. Next, make an oval out of the lips and raise the eyes upward. Keep blinking. The author warns that in this position there should be no wrinkles, especially nasolabial folds and wrinkles under the eyes. This exercise is aimed at eliminating the visible boundary between the cheek and the eye.
You need to pull your upper lip down and feel how the tip of your nose goes down with it. Check with your finger how mobile it is. Next, do the same 24 times, but this time holding the tip of your nose with your finger. This exercise trains transverse muscle nose

Video: cheek lift according to Dubinina

Exercises for tightening the oval of the face and eliminating nasolabial folds

Exercises that will help make the oval of the face clearer and tighten the skin in the area of the nasolabial triangle:

Raise the corners of your lips as high as possible and hold them tense for 16 seconds. If nasolabial folds form during the exercise, you need to hold them with your finger. Take a break for a few seconds and repeat the exercise.
Press your lower lip to your teeth and pull your upper lip forward. Repeat 16 times. Most likely, the lower lip will not be able to stay in the desired position without the help of your hands, so you can hold it.
A lighter version of the previous exercise. It is necessary to stretch your lips forward, but now both. At the moment when they return to their usual position, the upper lip overlaps the lower one. Repeat 16 times.
Relax the upper part of your face and try to reach your nose with the tip of your tongue. Hold the position for 10 seconds. A variation of this exercise for those who cannot reach their nose: use the tip of your tongue to press firmly on your upper lip. Hold for 8 seconds, then take a break. Repeat the exercise 3 times.
Tighten your chin muscle. In order to do this, you need to compress your lips tightly and slightly pull them up. Stay in this position for 8 seconds. In this case, the lips can be pulled forward, without under any circumstances lowering the corners or straining the upper lip. Repeat 3 times. If the exercise is performed correctly and the mentalis muscle is working, then a white spot should form on the chin.

Video: how to make the oval of the face clear using the Dubinina method

A set of exercises for the forehead area

The author claims that wrinkles on the forehead are formed as a result of the habit of raising and frowning the eyebrows. With the help of exercises you can correct the situation. To begin with, it is recommended to massage the surface of the head, focusing on the frontal part: this will improve blood circulation and enhance the effect of the complex. The exercises themselves must be performed in the following sequence:

Place your hand on your forehead in the area where your hair borders. Pull back a little, lock and hold for 8 seconds. Then look down and slowly close your eyes. Stay in this position again. And finally, you need to pull your lips down, stretching your face well. After static exercises, you need to repeat all the actions dynamically, pulling your lips down 16 times and closing your eyes, while holding your forehead.
Press your index fingers on the brow ridges and try to raise your eyebrows. It is important that this does not create folds on the forehead. Repeat 16 times.
A more complicated version of the previous exercise. The eyebrows themselves must be held along their entire length. Try to pick them up. Repeat 16 times.
Eyebrow massage. You need to pinch them with your fingers. In this area there are active points that improve blood flow and lymph flow when stimulated.

Video: eliminating wrinkles on the forehead using the Dubinina method

Eye exercises

Exercises for the area around the eyes will help cope with wrinkles and tighten the eyelids:

Open your eyes as wide as possible. You can raise your eyebrows a little if it makes it easier. Hold the tension for 4 seconds. Then lower the upper eyelid without relaxing. Wait 4 seconds. Repeat all manipulations 8 times.
You need to fix the corners of the eyes with your fingers on both sides. In this position, try to squint as much as possible, raising the lower eyelid. After that, relax. The exercise is dynamic. You need to do it 16 times. The first 8 times are performed in fast pace, and subsequent compressions are slower.
Continuing to press the corners with your fingers, raise your eyes upward. Perform compressions in this position. Do 16 times. Then close your eyes and pull up the lower eyelid 16 times.

My dear readers, today I want to continue my acquaintance with non-surgical facelift techniques. In the previous article of this short series, I told you about facial gymnastics by American Carol Maggio, who is considered one of the pioneers in the field of sculptural facial gymnastics. For those who missed the information, you can read everything in my article. Her technique has gained wide popularity, because thanks to special exercises you can tighten and strengthen your facial muscles, get rid of wrinkles and transform yourself. The main thing is to follow the instructions exactly, and then the effect will be noticeable. At least this is what Carol herself and hundreds of her followers claim.

As we found out earlier, the reason for the aging of our face is sagging. muscle corset. Over the years, muscles lose their tone, elasticity and, under the influence of the laws of gravity, simply “slide down.” We all know the result – sagging cheeks, chin, “sagging” facial features, stretched skin. Adherents of “physical education” for the face offer basic exercises to combat all these problems. And, as we saw with Carol Maggio, they are quite effective and efficient.

It is not surprising that methods of non-surgical facelift, rejuvenation and skin lifting have become popular in our country. And it is quite logical that sooner or later an adapted version of “overseas” gymnastics for the face should appear, so to speak.

In today’s article I would like to introduce you to the domestic version of gymnastics for the face of Maggio, developed by our compatriot. It is interesting that the exercises were not taken as a carbon copy, but with certain changes and additions. Although the principle and meaning remains the same - strictly follow the instructions and regimen, so that within a month you can see the first results of your labors in the mirror.

Gymnastics for the face of Galina Dubinina.

Galina Dubinina, an instructor at a fitness center, now the founder of the facelift technique (from the English face - face, lifting - lifting (in this context - pulling up) decided to “take” the face in her hands. In 2004, having become familiar with the work of Carol Maggio, she decided to develop her own method. For her, much was drawn from the theory and practical exercises of the American, and the principles of the classical theory of exercises for facial rejuvenation from the “pioneer” Reinhold Benz were also used, plus individual exercises from yoga for the face were introduced and supplemented with personal observations and developments of the author himself. - Galina Dubinina.

As a result, we have a fairly popular facelift technique, which includes not just exercises for tightening muscles, but also complexes for different age groups, morning and evening exercises, “intensives” for problem areas on the face and even a combination of exercises for the face with breathing according to the bodyflex system.

How to conduct a course of gymnastics for Galina Dubinina’s face more effectively?

Like Carol Maggio, Galina Dubinina herself is the “face” of her technique. And he responsibly asserts that a course lasting two to three weeks will be the first step towards solving the problem of sagging and wrinkled skin. All you need is to devote 5-10 minutes to your beauty every day, no more. After just a month of training, the skin will become smoother and more elastic, and regular exercise will be the key to a youthful appearance of your face.

Let's summarize:

The course lasts 2-3 weeks.
Give yourself, your beloved, 5-10 minutes of time every day.

The result of a course of such gymnastics for the face:

Non-surgical facelift.
Facial skin rejuvenation.

Agree, great? Now we will look at the exercises themselves. A little theory, and then you can watch everything in the video.

Exercise to smooth out forehead wrinkles

Place the index fingers of both hands on the eyebrow arches so that they hug the eyebrows, press tightly. The palms should be on the temples. Next, while continuing to press your fingers to your forehead, try to raise your eyebrows, as if surprised. But at the same time, the eyebrows will remain motionless, and you only need to work with the forehead muscles. You should do the exercise until you feel some fatigue or burning in your muscles. Approximately 15-20 times. However, you should start with five repetitions, gradually increasing the number of approaches.

Exercises to combat wrinkles around the eyes

These unpleasant wrinkles are probably the most revealing of our age. They appear earlier than anyone else because the skin around the eyes is especially thin and delicate. And the facial contraction of these facial muscles also plays a role. However, Galina Dubinina assures that with the help of exercise you can get rid of these annoying wrinkles.

Exercise for the lower eyelid:

To begin with, we simply blink, often, opening our eyes wide each time. Now let’s fold the letters into the letter “O”, look as high as possible and also blink actively. Next, we press our index fingers to the outer corners of our eyes, open our eyes wide and again “clap our eyes.” Let's pull the outer corners of the eyes up a little and blink with effort. We will do the next approach with our eyes closed, that is, we will imitate by using the muscles the opening and closing of the eyes with closed eyelids. Do at least 10 blinks for each approach.

Exercises for the upper eyelid:

Index and thumb let's grab the skin where the eyebrows are located. At the same time, we place the index finger and the other three attached to it on the superciliary arches, as if fixing the position. Now try to raise your eyebrows as high as possible and open your eyes wide. Next we work with the upper eyelid: close it and open it wide. Ten times at a fast pace and ten at a slow pace - about 4 seconds each to fix the open and closed positions.

Removing the double chin

Pull your lower lip down so that your teeth are visible. But try to pull only the middle of the lip so that the corners of the lips remain in place. You can place the pads of your index fingers on them and hold them in place. At the moment of pulling lower lip you should feel your neck muscles working. Repeat again until you feel a tingling sensation in the muscles. However, we must alternate every effort with relaxation.

A more complete set of chin exercises in this video

Raise our cheeks

We place our hands on both sides of the face so that the fingers rest on the temples (we immobilize the part of the face around the eyes so as not to form additional wrinkles). Next, we smile, as they say, “with our whole mouth,” that is, stretching it very widely to the sides and lifting the corners of our lips. We hold the smile for five seconds and relax for three seconds. We do the exercise five times at first, and over time we increase the number of repetitions to 16.

In Galina Dubinina’s complex of facelifting and facial gymnastics there are many more exercises aimed at tightening and strengthening the facial muscles.

My heartfelt gift for today Pavel Panin Tango of Love . What is called - for the soul...

I wish everyone a wonderful mood, joy, health and beauty, both internal and external. Looking great is always hard work. I suggest we all work hard. Please, first of all, yourself and your loved ones, of course.

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