giovedì 19 novembre 2015
giovedì 29 ottobre 2015
lunedì 10 agosto 2015
giovedì 6 agosto 2015
sabato 18 luglio 2015
Studio per le prossime sedute di allenamento
La prossima settimana lavoriamo sul principio dare/prendere e restituire la forza.
Filmato di riferimento:
Filmato di riferimento:
mercoledì 8 luglio 2015
CORSO DI SYSTEMA di 1° LIVELLO, BASE
Ecco la descrizione del corso base di Systema Siberian Cossack di 1° livello come da programma ufficiale reperibile dal sito di riferimento nazionale del nostro istruttore Mario Picconi.
Come si svolge questo corso:
il corso è aperto a tutti, anche a coloro che hanno o meno, precedenti esperienze nelle arti marziali; introduce alla pratica dei fondamentali del systema e comprende un nutrito gruppo di esercizi di preparazione fisica, per migliorare la condizione di salute e aumentare coordinazione, forza e resistenza; una volta che si è appreso il metodo di lavoro sarà possibile anche partecipare ai seminari che si svolgono durante il fine settimana per fare un lavoro più completo e a contatto con studenti più esperti.
Cosa imparerai ?
controllare la tua forza
saper colpire con efficacia e saperti difendere da qualsiasi tipo di attacco
eliminare la tensione e la paura
usare la tua forza interiore
reagire ad un pericolo imprevisto
lottare a terra e cadere senza farti del male
difenderti da un'aggressione da più avversari
Come ci riuscirai ?
Sviluppando coordinazione
forza
resistenza
mantenimento di una postura corretta
controllo della respirazione
sviluppo della sensibilità
Imparando
passi e tecniche di spostamento
difesa da aggressione e prese
parate e schivate
tecniche di colpo con mani e piedi
cadute e spostamenti a terra
difesa a terra
basi della difesa da attacchi di coltello
strategia a tattica della difesa personale
uso del bastone medio (130 cm)
controllo della paura e dello stress
martedì 3 marzo 2015
Articolo Inteeressante per allenarsi:
It’s very easy to deal with your anxiety using your vagus nerve
By Bill A. Walker
June 21, 2013
Ezinearticles.com
How often do you have to deal with anxiety in your everyday life?
If you find yourself worrying too much or getting caught into non-stopping irrational thoughts or even feeling nausea, chest pain and heart palpitations then this article is for you.
You are about to learn a simple yet very effective technique to deal with anxiety naturally by stimulating your vagus nerve. This powerful technique can be used to relieve stress and anxiety anywhere and anytime; at home, when commuting and of course at those horrible work meetings.
Did you know that the FDA approved a surgically implanted device that is successfully treating depression by periodically stimulating the vagus nerve?
But hopefully you won’t need surgery. You can enjoy the benefits of vagus nerve stimulation by adopting some simple breathing techniques.
So what is that vagus nerve?
The vagus nerve is the most important element of the parasympathetic nervous system (the one that calms you down by controlling your relaxation response).
It originates from the brainstem and it is “wandering” all the way down, into the belly, spreading fibers to the tongue, pharynx, vocal chords, lungs, heart, stomach, intestines and glands that produce anti-stress enzymes and hormones (like Acetylcholine, Prolactin, Vasopressin, Oxytocin), influencing digestion, metabolism and of course the relaxation response.
Vagus nerve acts as the mind-body connection, and it is the cabling behind your heart’s emotions and gut instincts. The key to manage your mind state and your anxiety levels lies on being able to activate the calming nervous pathways of your parasympathetic system.
You cannot control this part of the nervous system on demand, but you can indirectly stimulate your vagus nerve by:
Strengthening this living nervous system can pay great dividends, and the best tool to achieve that is by training your breath.
Breathe with your diaphragm
Now it’s time to put this concept into practice. The first thing you need to do is breathe using your diaphragm (abdominal breathing). This is the foundation of proper breathing and anxiety relief.
The diaphragm is your primary breathing muscle. It is belled shaped and when you inhale it patterns out (or should flatten out), acting as piston and creating vacuum on you thoracic cavity, so your lungs can expand and air gets in.
On the other side it creates pressure, pushing the viscera down and out, expanding your belly. That’s why good breathing practice is described as abdominal breathing or belly breathing.
Breathe with the glottis partially closed
Glottis is at the back of your tongue and it is closed when you are holding your breath. Here we want have it partially closed. It is that feeling you have in your throat while you exhale and make a “Hhhhh” sound in order to clean your glasses, but without actually making the sound.
It also resembles the way you breathe when you are in the verge of sleep and you are about to snore a little bit.
By controlling the glottis you are:
Try it right now
Now it’s time to put all this theory into action by practicing this 7 – 11 diaphragmatic breathing technique.
This is one breath cycle; go for 6 – 12 cycles and observe the results.
Practice, Practice, Practice
The more you practice the more effective this technique will be.
Eventually, when your newly acquired breathing skill is established and abdominal breathing becomes a habit, you’ll find your body constantly operating at a much lower stress level.
You will also notice (or sometimes you will not even notice it) how your breath responses to stressful situations; your body will be conditioned to automatically control your breath and by this, your stress and anxiety.
Summary
One of the keys to deal with anxiety is to learn how to stimulate your vagus nerve through proper breathing. The vagus nerve acts as the mind-body connection and controls your relaxation response. You can stimulate your vagus nerve by practicing diaphragmatic breathing with the glottis partially closed. Use your dead time to practice this technique consistently, turn it to a habit and you’ll be amazed by the results.
Diaphragmatic/Belly Breathing
If you find yourself worrying too much or getting caught into non-stopping irrational thoughts or even feeling nausea, chest pain and heart palpitations then this article is for you.
You are about to learn a simple yet very effective technique to deal with anxiety naturally by stimulating your vagus nerve. This powerful technique can be used to relieve stress and anxiety anywhere and anytime; at home, when commuting and of course at those horrible work meetings.
Did you know that the FDA approved a surgically implanted device that is successfully treating depression by periodically stimulating the vagus nerve?
But hopefully you won’t need surgery. You can enjoy the benefits of vagus nerve stimulation by adopting some simple breathing techniques.
So what is that vagus nerve?
The vagus nerve is the most important element of the parasympathetic nervous system (the one that calms you down by controlling your relaxation response).
It originates from the brainstem and it is “wandering” all the way down, into the belly, spreading fibers to the tongue, pharynx, vocal chords, lungs, heart, stomach, intestines and glands that produce anti-stress enzymes and hormones (like Acetylcholine, Prolactin, Vasopressin, Oxytocin), influencing digestion, metabolism and of course the relaxation response.
Vagus nerve acts as the mind-body connection, and it is the cabling behind your heart’s emotions and gut instincts. The key to manage your mind state and your anxiety levels lies on being able to activate the calming nervous pathways of your parasympathetic system.
You cannot control this part of the nervous system on demand, but you can indirectly stimulate your vagus nerve by:
- Immersing your face in cold water (diving reflex)
- Attempting to exhale against a closed airway (Valsalva maneuver).
- This can be done by keeping the mouth closed and pinching the nose while trying to breathe out. This greatly increases pressures inside the chest cavity stimulating the vagus nerve and increasing vagal tone
- Singing
- And of course, diaphragmatic breathing techniques
Strengthening this living nervous system can pay great dividends, and the best tool to achieve that is by training your breath.
Breathe with your diaphragm
Now it’s time to put this concept into practice. The first thing you need to do is breathe using your diaphragm (abdominal breathing). This is the foundation of proper breathing and anxiety relief.
The diaphragm is your primary breathing muscle. It is belled shaped and when you inhale it patterns out (or should flatten out), acting as piston and creating vacuum on you thoracic cavity, so your lungs can expand and air gets in.
On the other side it creates pressure, pushing the viscera down and out, expanding your belly. That’s why good breathing practice is described as abdominal breathing or belly breathing.
Breathe with the glottis partially closed
Glottis is at the back of your tongue and it is closed when you are holding your breath. Here we want have it partially closed. It is that feeling you have in your throat while you exhale and make a “Hhhhh” sound in order to clean your glasses, but without actually making the sound.
It also resembles the way you breathe when you are in the verge of sleep and you are about to snore a little bit.
By controlling the glottis you are:
- Controlling the air flow, both during inhale and during exhale
- Stimulating your vagus nerve.
Try it right now
Now it’s time to put all this theory into action by practicing this 7 – 11 diaphragmatic breathing technique.
- Inhale diaphragmatically through your nose, with your glottis partially closed, like almost making a “Hhhhh” sound for a count of 7
- Hold your breath for a moment
- Exhale through your nose (or you mouth), with your glottis partially closed, like almost making a “Hhhhh” sound for a count of 11
This is one breath cycle; go for 6 – 12 cycles and observe the results.
Practice, Practice, Practice
The more you practice the more effective this technique will be.
Eventually, when your newly acquired breathing skill is established and abdominal breathing becomes a habit, you’ll find your body constantly operating at a much lower stress level.
You will also notice (or sometimes you will not even notice it) how your breath responses to stressful situations; your body will be conditioned to automatically control your breath and by this, your stress and anxiety.
Summary
One of the keys to deal with anxiety is to learn how to stimulate your vagus nerve through proper breathing. The vagus nerve acts as the mind-body connection and controls your relaxation response. You can stimulate your vagus nerve by practicing diaphragmatic breathing with the glottis partially closed. Use your dead time to practice this technique consistently, turn it to a habit and you’ll be amazed by the results.
Bill Walker is an article writer and key founder of the
AntiAnxietyWaves project. AntiAnxietyWaves offers information, guidance
and techniques to deal with anxiety while
involved into dead time activities (e.g. commuting time, waiting time
etc).
P.S.
Don’t procrastinate with your anxiety, please take action now; if you don’t take even a small step to deal with anxiety today, you probably won’t do it tomorrow.
P.S.
Don’t procrastinate with your anxiety, please take action now; if you don’t take even a small step to deal with anxiety today, you probably won’t do it tomorrow.
venerdì 30 gennaio 2015
Iscriviti a:
Post (Atom)