Exercises for a second chin

Exercises to strengthen the chin and neck muscles can help reduce the appearance of a second chin and improve skin tone in this area.

Effective exercises and gymnastics for the second chin

There are quite a few effective exercises and gymnastics for the second chin in various systems. You can use exercises from physical therapy, aerobics, shaping, stretching, bodybuilding, qigong, hatha yoga, rhythmic gymnastics. The main task of all these exercises is to strengthen the muscles of the neck and chest, which will eliminate the second chin.

There is a general scheme of physical exercises, even those aimed at eliminating the second chin. First you should warm up, then proceed to the main complex of exercises, and then perform a warm-up (the final part).

The warm-up should include various exercises that will help warm up the muscles and prepare them for work. For example, the following exercises are suitable for the warm-up phase.

1. It is necessary to sit with a straight back. It is better to cross your legs in front of you. Try to straighten the spine and neck as much as possible. They should be at the same level. At the same time, you need to imagine that the spine is a straight and strong rod, on which the whole body is held. The muscles are not involved. Therefore, they should be relaxed as much as possible, disconnected. It is best to imagine that they slowly flow along the spine, relax. You should sit in this position for at least 10 minutes.
2. In the previous position, sitting cross-legged, slowly turn the neck first to the left side, then to the right. The movements should be slow, conscious. It is better to combine breathing and exercises: on the inhalation we turn to one side, on the exhalation we return to the central position, on the next inhalation we turn to the other side.
3. Make head movements: first maximally tilt the head back, then maximally lower it down, pressing it against the sternum. Coordinate with breathing.
4. Perform 20-30 semicircular movements.
5. Perform 20-30 complete circular movements of the head.
6. Stand up straight. Feet shoulder width apart. The neck should be straight, at the same level as the spine. Do slow bends forward, maximally go down, touching the floor with your hands. If it works, you can put your arms around your shins. The neck should hang down and be as relaxed as possible. Then slowly and smoothly go up, and try to bend back, without tilting the neck. Repeat the exercise 10-15 times.

After that, you can move on to the main set of exercises. Specially selected dynamic complexes that include a system of exercises that are performed sequentially, one after another, are well suited. For example, such complexes can be found in the qigong system. Almost all health-improving qigong is represented by various complexes of exercises that allow to affect the body in a complex way, working on various muscle groups, including the neck and chest. There are similar complexes in the hatha yoga system, for example, Surya Namaskar, Prithviya Namaskar, Eye of Revival, Sphinx, Diamond Rod, complexes of joint gymnastics.

You can also do individual exercises, such as:

• bar;
• barrel;
• star.

By performing each of the above exercises for 5-10 minutes, you will strengthen all the muscles, including the neck muscles. This will allow you to get rid of the second chin.

It is necessary to finish the practice with relaxing exercises. For example, the Tibetan method "Bon" is suitable. To do this, one should sit with a straight back and crossed legs, hands placed on the knees. Next, it is necessary to close your eyes. The back should be flat. The whole body should be relaxed. Special attention should be paid to relaxing the neck, the second chin. It is recommended to perform this exercise for at least 30 minutes, because during this time there is a complete relaxation of the muscles and nervous system. It is better to do it in the evening, before going to bed. After performing the exercise, it is recommended to go to bed without opening your eyes and without losing the state of relaxation.

Facebuilding

Facebuilding procedure is a system of special physical exercises aimed at face modeling. The word, as well as the technology itself, is of American origin, and literally translated means "building, creating a face". Indeed, with regular performance of certain manipulations, you can literally "create yourself" a new face, which will look younger, rested, fresh. The mechanism of action of exercises is that the mechanical action on the skin, mimic muscles, there is a stimulation of receptors, muscles, improve natural biological processes, metabolism, improves the rate of outflow of lymph, blood circulation, accelerates the removal of metabolites and waste substances from the skin. It is also worth noting that in the process of facebuilding there is an improvement of trophic processes, i.e. The skin nutrition improves, due to which its renewal, regeneration and rejuvenation are more intensive.

There are certain rules of facebuilding. It is necessary to perform exercises regularly, daily, preferably at the same time. The procedure should be performed leisurely, in a calm and relaxed state. Therefore, it is better to perform the procedure in the evening, before going to bed. The duration of the procedure is on average 15-20 minutes. The algorithm is approximately the same as in traditional physical exercises: you must first warm up the muscles, prepare them for the main load. After that, the main complex of procedures is performed. The procedure ends with relaxation, releasing tension. After the procedure, you can go to bed or meditate.

In order to have motivation and psychological attitude, many experts recommend not to tell anyone that you are having the procedure, and then surprise everyone with a tangible result. As a rule, the result is noticeable after 10 days, but its final consolidation and full effect comes after 28 days. It is recommended to carry out the procedure for 28 days in a row, without breaks. This is due to the fact that 28 days is a full biochemical cycle, during which there is a complete renewal of the cellular composition of the body. It is this time is necessary for the body to completely rebuild, changed metabolic processes. It is recommended to perform gymnastics 6 days a week, and on the 7th day to take a break, so that the muscles and skin could be cleaned, restored, renewed. After a course of 28 days, it is also necessary to take breaks for a while to avoid getting used to it and reducing the effectiveness of the procedure.

Neck exercises

For the neck there are special exercises that allow you to tighten the skin, tone the weakened muscles. Exercises should be performed regularly, daily. At the same time, it is necessary to follow a certain structure of the exercise. At the beginning of the class should be devoted to about 10-15 minutes of breathing exercises, which contribute to saturation of the skin with oxygen, increase metabolic processes, normalize natural biological processes, improve trophics and blood circulation, lymph outflow and removal of waste products of metabolism outside. As a result, the skin becomes fresher and rejuvenated.

Then it is necessary to perform basic exercises for the neck, which will have a training effect directly on the muscles of the neck, chin. After that, it is recommended to finish the practice with relaxing exercises that will help relieve tension, relax the muscles, and consolidate the result obtained in the process of training.

Below are the most effective neck exercises that are recommended to be performed regularly, at the same time.

Breathing exercises.

Exercise #1.

Sit in any position that is comfortable for you with your legs crossed. Start breathing slowly and consciously. Take about 5 minutes to breathe with your abdomen. On the inhale, try to blow your belly forward as much as possible, filling it with air. On the exhale, press your belly against your spine. Push the air out of yourself as much as possible. Then take about 5 minutes to breathe with the rib cage. To do this, on the inhale maximize the expansion of the chest, filling it with air. On the exhale, maximally exhale the air by flattening your rib cage. Then take another 5 minutes to breathe with the clavicular area. Inhale as much air as possible, lifting your collarbones upward and widening to the sides. Exhale by lowering and compressing the clavicle area as much as possible.

Exercise #2.

Stand straight, bring your feet, knees, hips and thighs together. Hands are flat and down along the thighs. With an inhalation, clench your fists as much as possible. Imagine that all your physical and psychological discomfort is accumulated in one point. Now, when you feel it, put your hands in front of you, unclench your fists (exhale). In parallel, imagine that all the negativity has left you.

Exercise #3.

Breathe in. Imagine: air spreads throughout the lungs, throughout the body, penetrates the neck, chin, face. Fills all the free space, muscles tighten, skin becomes firmer, smoother. On the count of 2 do a delay, try to maximize the lungs massage the back, tapping. We make a sharp exhalation, with which all the negativity (flabbiness, sagging skin, related negative emotions) comes out. Repeat.

Exercise #4.

Hold your breath, push up from the wall as much as you can. As soon as there is not enough air, make a sharp exhalation. Close your eyes, take a comfortable breath, imagine how the light, positive energy fills our body, spreads throughout the body, tightens and tones the weakened areas, evenly distributed in the neck, chin, chest, smoothing wrinkles, eliminating folds.

Exercise #5.

It is necessary to take in as much air as possible, and then make several portioned exhalations, breathing out the air in parts. Inhale as deeply as possible through the nose and exhale through the open mouth. At the same time imagine how with each exhalation the skin becomes cleaner, tighter, more elastic. Repeat 2-3 times.

Basic neck exercises.

Exercise #1.

Make circular movements of the head first to one side, then to the other. Do the exercises as slowly as possible.

Exercise #2.

Sit in a cross-legged pose, arms crossed: right hand on the left knee, left hand on the right knee. Raise one hand up, hold it straight in front of you. Cross yourself - turn clockwise in the direction of this arm. Try to keep the shoulders straight, on the same line. Return to the starting position. Repeat the exercise in the other direction in the same way.

Exercise #3.

Take a deep breath, and as you inhale, bend backwards as far as possible in the thoracic region. Try to bring the shoulder blades together as much as possible from behind. Pull the chest up, and lift the head up as well. Try to keep your head straight without tilting it back. On the exhalation you should maximally lower the chin down, pull it to the sternum, and arch the back. The shoulder blades are maximally spread, rounding the back. This exercise develops the shoulder blades, relieves pain and tension in the back, in the area between the shoulder blades.

Exercise #4.

Slowly raise your hands up, leaving your palms joined. Bring your hands above your head, palms separate, keep your hands with palms forward, as if turning them to the Sun. Hands and palms should be about shoulder width. After that, make a slight backward bend in the lower back, deviate. It is not necessary to strive to make the largest possible deflection. The state should be comfortable and relaxed.

Exercise #5.

Stand straight, arms down along the body, feet shoulder-width apart. Stand with your feet parallel to one another. With an inhalation, slowly withdraw your arms from the sides, bending your elbows. Imagine that we are a big balloon, which is filled with pure air, inflating. At the same time as the arms are withdrawn to the sides, slowly squat down, slightly bending the legs at the knees. Squat down to such a level that the thighs were parallel to the floor. Stand in this position motionless. At first we stand for 1 minute, then increase the duration of standing for 1-2 minutes every 2-3 days, up to 30 minutes for one approach.

A set of exercises for the neck.

• make circular motions with your head;
• bring the head to the shoulder, trying to lower it as low as possible;
• lower your head as low to your chest as possible;
• tilt your head back as far as possible;
• perform semicircular head movements, rotating the head on the front and back of the body.

Relaxation exercises.

Lie on your back and relax. Arms and legs apart (slightly, as far as comfortable). We close our eyes and begin to consciously relax each muscle, ligament, tendon. Directs attention to every part of the body, every organ, every tissue. We try to relax each tense area as much as possible by an effort of will. Attentively listen to the sensations throughout the body, eliminate tense areas, discomfort. Do not forget to control your breathing. It is recommended to perform this exercise for at least 30 minutes, because only during this time you can relax as deeply and completely as possible, detach yourself from external influences, "reboot the brain".

Revitonics

Revitonics is a system of natural rejuvenation. It is used for rejuvenation of the body as a whole, individual systems. Rejuvenation of the face is possible. The system originated in Latvia and gradually spread around the world. In Moscow, the first school of Revitonics was opened in 2013. The method is based on the principles of hydraulics, biomechanics. As the main direction of revitonics is considered to be the elimination of the causes that cause aging of the body.

The main objectives of revitonics are to smooth and tone the mimic and masseter muscles, stimulate the natural drainage of lymph. Revitonics is also aimed at relaxing the muscles of the face and the whole body. The complex has a holistic effect on the whole body, not just on its individual parts. The complex allows to restore the face oval, tighten the second chin, increase the front surface of the neck, reduce the amount of fat deposits in the neck and chin area. At the same time sharply reduces the number of wrinkles. Fine wrinkles are eliminated completely. The complex allows to eliminate congestion, restore blood and lymph circulation, improve skin condition, color, shape, texture. There is an intensive restoration of collagen and elastin.

In general, revitonics is a system of physical exercises aimed at improving skin tone and tightening muscles. Nevertheless, despite the obvious health benefits of exercise, there are some contraindications that may limit the possibility of using the procedure. For example, the procedure should not be used during acute viral, bacterial, inflammatory diseases. You can not carry out the procedure in autoimmune pathologies, diseases of the thyroid gland, respiratory system. It should also be taken into account that revitonics only rejuvenates the body, revitalizes it, but it is not a therapeutic means and alternative to therapeutic effects. For example, it is impossible to eliminate defects that are caused by a disease of the organism by means of revitonics. For example, revitonics will be ineffective in eliminating edema caused by kidney dysfunction. It should also be taken into account that osteoporosis, blood clotting disorders, head, neck, and back injuries, diabetes mellitus, and cancer are strict contraindications to practicing revitonics.

Revitonics is represented by a set of exercises. There are quite a lot of them, all of them diverse. Nevertheless, for all exercises there is a common pattern of their application. So, first you need to strongly compress the muscles for 30 seconds. After the clamping stops, this will allow them to relax as much as possible. Then a consistent and even working of deeper muscles is carried out in order to work them deeply and intensively. Then the modeling of the chin with hands is carried out. It is necessary to fix the muscles in the desired position for 2-5 seconds. The basic complex of exercises includes special exercises aimed at aligning and working out the muscles of the neck, chin, back, spine. Then, in the main part, sculpting fitness for the face is carried out. This is followed by a lymphatic drainage and jar massage. Massage is performed on the front, back, side walls of the neck, décolletage area, directly on the second chin.

Bodyflex

Bodyflex is a specially developed breathing technique that allows you to effectively rejuvenate and tighten the facial oval, make the skin fresher, more elastic. All muscles are significantly tightened, the second chin disappears. Bodyflex is a technique of diaphragmatic breathing, in which there is oxygenation of blood and tissues. That is, the blood is saturated with oxygen. Oxygen is known to be necessary for the normal functioning of the whole organism, for tissue metabolism, toning of muscles, splitting of fats, intensification of metabolic processes. It eliminates the outflow of lymph from the body, provides intensive drainage. The closest analog of this technique is pranayama from the system of hatha yoga, which is based on correct breathing.