Facebook building: description, selection of exercises and effectiveness

Any woman wants as long as possible to keep her face skin fresh, toned and without wrinkles. To solve this issue you need to start as soon as possible. If in adulthood there is a desire to avoid visiting doctors, the use of expensive pricks or braces, then at about 30 it is time to turn to gymnastics for a person called face-building. All exercises used in this system are quite simple and understandable, they can be performed at home and not spend hours on beauty procedures.

Gymnastics for the person, known as face-building, which translates as "building a person", appeared relatively recently.

Its author was a German-born medical specialist named Reinhold Benz. He concluded that a toned, youthful face is not the result of numerous cosmetic procedures or expensive means, but the performance of certain exercises. As a rule, most people devote enough time to training the muscles of the body, but completely ignore the training of the muscles of the face.

If you focus your attention not on “pumping up”, but on maintaining, then you can avoid such troubles as wrinkles, flabbiness, bruises and others. The doctor concluded that the facelift is able to assist any woman, despite her age, the condition of the skin and other factors. If you start to perform simple and light exercises at the age of twenty, then you can never ever be faced with senile changes.

As you know, in the areas of the neck and the face itself there are more than a hundred muscles. If you do not give them exercise, then they, like other muscles, will begin to weaken and "swell." If you regularly train, they will increase slightly in volume, which visually does not spoil the face, but, on the contrary, will create a smooth and solid “base”.

In addition, due to physical exercises, more oxygen is supplied to the cells, and blood circulation increases. As a result, the face becomes healthy and radiant. The most pleasant thing is that due to the subtlety and smaller area of ​​the muscles of the face, they quickly begin to feel the effect of constant training. For classes you will not need any aids - only your own fingers.

Of course, the benefit of face-building lies in the numerous effects of its use. There is not only a general rejuvenation and recovery, but also the strengthening of the facial muscles and their tightening. In a short time, it will be possible to eliminate general laxity and drooping eyelids, to give the face a clear outline, to remove wrinkles and bags, and even nasolabial folds. In addition, the corners of the lips are lifted and the chin is tightened.

Regularly doing the exercises, you can remove bruises under the eyes and even increase the lips. Experts believe that the results obtained are comparable with the use of collagen, Botox and hyaluronic acid. Initially, facebook building was used even for recovery after accidents or strokes, which indicates how effective workouts are.

There were no negative effects on face-building, the only thing that could hurt is non-compliance with the rules. For example, strong loads, together with the lack of muscle fixation with the fingers, can damage connective tissues or siphon them.

To abstain and those whose immunity is not very resistant. Finally, it is dangerous to perform the exercises immediately after a tightening or laser resurfacing of the skin.

There is one more important point that cannot be ignored: sometimes training still does not give the desired effect. First, if you “take up the mind” only after forty years, then some age-related changes will still not be eliminated. Secondly, the rare performance of a set of exercises also will not play the effect.

And of course, do not expect instant results - the earliest of them will appear only in a month.

Start to engage in face-building will have a set of preparatory activities, the main purpose of which is the relaxation of the facial muscles. First of all, you should try to control your face - do not actively grimace, do not worry much, do not frown. It is important to learn to remove the clamps and tension and completely relax the skin. It should take care of self-motivation. At first it can be boring, difficult and very tiring to perform the same exercises for a certain time. But, of course, when the first results appear in a month, it will become clear that everything was not in vain.

There is no need to be tied to the constant conditions of performance - you can do face-building and free time at work, and on a walk, and at home in front of the TV. In addition, it is worth mentioning that regular exercise is daily. If you exercise every other day, the result will be much less significant.

You should memorize the rules of execution of each exercise and follow the instructions. In the finished programs, they are all divided into muscle groups, so the exclusion of one of them will lead to a decrease in efficiency.

In addition, the author of the methodology offered a few more recommendations. First, the skin must be thoroughly cleansed before and after it is completed, since the access of oxygen to it is important. Cosmetics are removed from the face and décolleté as needed. You can even screw up problem contaminated areas. Secondly, the face will need to be warmed up - apply a warm compress for five minutes, or it is easy to massage. Cheeks should pinch a little. The procedure should end washing with cold water.

You should not do gymnastics late at night - it should be about three hours before going to bed. Increasing the intensity of training should occur gradually.

Facebook is engaged in standing or sitting in front of a mirror. The back should be straightened, the stomach retracted, and breathing - even and deep. Each exercise is performed at least four times. Gymnastics should be supplemented by breathing exercises.After facebooking it would be good to use high-quality cosmetics.

The most effective exercises can be done independently at home. The main thing is to work one after the other muscle complexes. You can start from any part of the face, but it is important to follow a certain sequence: the preparation of muscles, the main purpose of which is to warm them up, then the exercises themselves and, finally, relaxation.

Speaking of older women, it would be good to mention that the main emphasis should be placed on strength exercises - that is, not only internal effects, but also external ones, with the help of hands. In addition, it is necessary to work on nutrition, making it healthy and rich in essential elements. If you follow all the rules, the skin will look younger, wrinkles will be smoothed, and the second chin will even disappear.

You need to start training according to the instructions in front of the mirror, but then additional devices will not even be required. No need to worry about the occurrence of burning or stinging - this indicates only the release of lactic acid, which means that everything goes as it should. You can work out all the facial areas or those that need maximum attention.

As a rule, areas of the mouth, forehead and eyes are most often worked through - it is there that senile signs appear most clearly. Experts recommend starting with two classes a day: morning and evening. Morning can be combined with charging, which will doubly allow you to tune in to the new day.

It should be mentioned that face-building is working not only on different areas of the face, but also on the neck. For example, to eliminate wrinkles and pull-ups, you can perform the following exercise. A person lies on a straight surface and with two sides clasps his neck with his hands.

Having taken this posture, the practitioner lifts the head and, accordingly, the neck up about a centimeter up and fixes this position for several seconds. Then the head smoothly returns to its place. Repeat this combination should be about 35 times.

Working with flabbiness of the neck, you can simply strain it, pulling the lip down with the help of the jaw. Another simple exercise is to throw the head backwards, combined with the movement of the tongue towards the nose. In addition, by also throwing your head back, you can slightly direct your chin forward, and then begin to tilt your head to the right and left. The chin at the same time tends to the shoulder.

The simplest exercise for the eyelids is to close and open them 20 times. After that, you can close your eyes tightly and frown much. Finally, with the help of fingers, the eyelids are stroked towards the temples. To achieve a clear look, as well as get rid of wrinkles and bags, the following action will do. The tips of the fingers are placed on the corners of the eyes, external and internal. Fingers should form the letter W and lightly press on the face.

Hanging eyelids are removed with the thumbs of both hands. They are pressed against the outer corners of the eyes, and all other fingers remain clenched into a fist in the area of ​​the forehead. Fixing the eyelids in this state, you need to try to look up. Another effective action is to roll the eyes with eyes closed. Without lifting the eyelids, you need to rotate the eyeballs.The problem of the "crow's feet" will solve the index fingers on the eyelids from the outside of the eyes. The eyes themselves should close, while the fingers move to the central zone.

You can not deprive of attention and this part of the face, like lips, because face-building allows even to remove the nasolabial folds. It should start with the basics: with the fingers of one hand, both corners of the lips are held, at which time they will have to be pulled inwards. Usually such an action is performed 4 to 12 times.

The following exercise is the same simple: lips form the letter "o", are fixed with fingers, and again they need to try to pull it inside. You can then perform a slightly more complex combination to help eliminate wrinkles in the area. Lips tense so that the corners begin to resemble the nodules, which then set the index fingers of both hands.

To cope with nasolabial folds, you need to imagine on the upper and lower lips at a point in the middle. Then you should open your mouth so that at these points an oval forms - lips should press against teeth. From the corners of the lips to the wings of the nose, the fingers are easily raised and then lowered, and the movements should be rubbing. The exercise is repeated until the nasolabial folds begin to burn. After that, all movements are repeated, but no longer rubbing, but pulsing for half a minute.

Permanently lowered corners of the mouth will rise, if a person begins to smile with his mouth tightly closed. At the same time, folds form on the sides, which will need to be pressed with the index fingers, placing them at an angle of 90 degrees. After that, the face relaxes. To increase the lips and make them plumper will help a simple action: with the index fingers pressed the corners of the mouth, and then the mouth is compressed. Mimic wrinkles will go away if you start to bulge your lower lip towards the chin.

First, on the nose you need to put the tips of the fingers of both hands and try to pull the skin up. In this case, the nose should be wrinkled and fixed in this state. Repeat this exercise to be 4 to 12 times. Then, the middle fingers should be fixed at the bridge of the nose near the nose, keeping the angle of the fingers at 45 degrees. The skin also stretches, but this time already down, and fixed in a static position for 10 seconds. Finally, the upper lip needs to be clamped between the teeth, and then with the middle fingers move along the edges of the nostrils.

In the case when the tip of the nose sags, the following recipe comes in handy: you need to back it up with your index finger, while at the same time pulling the upper lip down. The blurred contour of the body part will be able to give boundaries, if you put your index fingers on the nose from both sides, and then begin to expand the nostrils and wrinkle the nose.

The simplest exercise for the frontal muscles is to raise and lower your eyebrows 10 times. No more difficult is to move the brows towards each other with fingers. The following exercise will help smooth out wrinkles and even lift tired eyebrows. Index fingers are placed on the middle of the forehead parallel to the eyebrows. Pressing lightly, they drop down to the eyebrows, with the eyes looking up. Then the eyebrows begin to move up and down until a specific sensation appears - it can begin to burn or pulsate. After the exercise, you need to massage the area with circling movements.

This exercise is aimed at combating deep horizontal wrinkles. If wrinkles appear between the eyebrows, then you should press the centers of the eyebrows with your index fingers, and then frown strongly several times.In addition, palms can be placed so that the thumbs are on the outer edges, and the tips of the rest - along the hairline. Then the muscles are trying to raise up, but the eyebrows go down.

Exercises for cheeks, as a rule, are based on their inflation and deflation, as well as the movement of air from one side to another. Regular gymnastics will help form the cheekbones, as well as get rid of bryley, that is, sagging cheeks. For example, you can perform the following exercise: the mouth opens so that the lower lip "left" for the teeth, and the upper, on the contrary, tightly pressed. The corners of the lips are drawn back. The index finger is placed on the chin, after which the mouth begins to open and close. The movement should resemble an excavator bucket. At this time, the chin moves forward one centimeter.

If the cheeks droop due to age, then Facebook suggests the following sequence of actions: open your mouth, put the index fingers of both hands on your teeth and begin to connect them with your lips, as if uttering the sound “o”. Strengthening the cheeks will also help them alternately inflating - you need to gain more air and try to roll it from side to side. The following exercises will also help with nasogubi: the index fingers are placed on the problem area, after which the mouth opens so that the lips are “stretched” on the teeth. After that, making efforts, one must demonstrate the upper, then the lower teeth.

Although Reinhold Benz is considered to be the founder of face-building, currently there are many slightly different methods of facial training. However, the essence of all of them is the same - to strengthen the muscles of the face, tighten, rejuvenate and externally change for the better. For example, the Carol Maggio system is widely known. The main plus of 14 exercises is that they can be practiced without being distracted from routine duties. The whole practice takes about 11 minutes and is perfect for beginners.

Another technique that enjoys considerable popularity is Patricia Horovey. This author not only gives ten basic exercises that can tighten facial muscles, but also offers a system of original massage.

A set of exercises may look something like this. Cosmetics are removed from the face, it can be scrubbed at will. Hair cleaned so as not to interfere. The first thing you need to warm up the skin. To do this, palms rub against each other, after which they are applied to the forehead, cheekbones, cheeks and lower part.

After you can lightly pat on the skin with your fingertips. Starting exercises you need to work out the frontal muscle. The palm is pressed to the forehead, after which the eyebrows are raised ten times up and the same amount goes down. Then the index fingers are placed directly on the eyebrows and those under the influence begin to move towards the nose. Exercise is also repeated 10 times.

Then it's time to get down to your eyes. First, they are wide open and kept as open as possible for 20 seconds. Then you need to blink rapidly from 10 to 15 times. After that, with the tips of the fingers, the corners of the eyes are drawn upwards, where they are fixed for ten seconds. Exercise is also performed ten times.

The next step is devoted to the cheeks. It is necessary to gain air and roll it ten times from one cheek to another. Then re-gain air and slowly blow it off over 10 times. Finally, in turn, you can try to pout.For the latter, another simple action will do: the index finger of one hand is placed on one corner, and the middle of the same hand is placed on the other. After that, the lips retract and return to the site. Repeats all 10 times.

To work out the contour of the face, the head will have to be tilted back, after which the mouth is fairly wide open. The lower jaw moves to the right and left ten times. Then the tongue protrudes and they attempt to reach the chin. This action is repeated ten times. At the next stage, you will need to do the nose. The upper lip will have to bite and fingers placed on the nostrils. First, the nose moves up and down. Then the index and middle fingers of both hands are shifted to the side of the nose bridge. It is necessary to pull the skin upward, wrinkling its nose in parallel, and linger in this position for a few seconds. Each exercise is repeated 10 times.

Beautiful cheekbones are the dream of many women, so this zone cannot be excluded from gymnastics. The palms are placed on the cheeks so that the tips of the fingers are near the ears. The cheeks begin to inflate, while the palms press on them, trying to blow off. You need to do this ten times. Then the tips move to the bottom of the cheek and begin to pull it down. At this time, the cheeks themselves are trying to climb up. The exercise is repeated ten times.

The penultimate treatment area is the chin area. The right hand is compressed into a fist, it is placed on the chin. The mouth opens, pressing down, while the fist creates resistance. You will have to do it 10 times, after which you can open your mouth and throw your head back. Lips stretch in a smile, but do not open. Hands move to the neck, where they try to pull the skin down.

To complete the complex you need exercises for the neck. First, the lower lip twists and twists ten times so that the teeth are shown. Then the mouth opens wide and the chin begins to drag forward. The number of approaches is traditional.

Many Facebook experts recommend that customers take pictures before and after, in order to then compare the results with what was previously. It is also recommended to take pictures once a month for control in profile and full face. Reviews suggest that the effects of the procedures will appear, regardless of the age at which they are made, but, of course, there will be differences in the intensity and speed of manifestation.

The only prerequisite is to start gymnastics regularly. Many women claim that they have a muscular frame, the skin on which is stretched and straightened. The eyes cease to be "swollen", and even the lips increase in size. A day has to do no more than 20 minutes.

Of course, there are some "but." For example, many users point out that if you stop doing the exercises even for a short time, then the whole effect will quickly disappear. There is even such an unusual point of view that periodically you need to change the course and specialists. It is advised to expect the first results in about a month, and already significant improvements in four. Being engaged for many years, it is possible to prevent the appearance of wrinkles between eyebrows, nasolabial folds, “crow's feet”, sagging cheeks and other troubles. The face is very noticeably tightened, and the fat below the chin goes away. The situation with the hanging eyelid is rather difficult, but the eyes are still beginning to seem bigger and brighter.

A very useful recommendation from patients is to supplement facial gymnastics with self-massage, daily exercises and various physical activities. It is important to restore proper blood circulation, then no puffiness will appear on the face, and the effectiveness of face-building will only increase.Getting to the exercises themselves, you should maintain the pace, do not forget about fixing and follow the instructions exactly.

You can learn more about facebooking in this video.