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Воно призначене, щоб позбавити вас від стресу і відновити сили. Розповідаємо, як це працює.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Ch2>\u003Cstrong>Що таке аутогенне тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Аутогенне тренування — це метод психотерапії, який полягає в самостійному входженні в аутогенний стан, його використанні та самостійний вихід з нього. Даний метод застосовується з метою корекції тривожних, психосоматичних і депресивних розладів. Аутогенне тренування засноване на м'язовому розслабленні, самонавіюванні й самовихованні.\u003C\u002Fp>\u003Cp>\u003Cem>Читайте також: \u003Ca href=\"\u002Fblog\u002Fpropalo-zelanie-trenirovatsa-cto-delat\">Пропало бажання тренуватися: що робити\u003C\u002Fa>.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>Дану методику було представлено ​​німецьким психотерапевтом Йоганном Шульцем у 1932 році. Вчений помітив, що фізіологічні зміни супроводжуються різними відчуттями. Наприклад, коли капіляри наповнюються кров'ю і шкіра червоніє, ми відчуваємо тепло, а релаксація м'язів супроводжується відчуттям важкості. Шульц запропонував метод, при якому певний фізіологічний стан можна викликати самостійно. Для цього необхідно сконцентруватися на відчуттях, що супроводжують цей процес. Таким чином, концентруючись на відчутті тепла, ми викликаємо приплив крові до капілярів.\u003C\u002Fp>\u003Cp>Аутогенне тренування має спільні риси з гіпнозом. Але від гіпнотерапії воно відрізняється тим, що під час нього людина зберігає контакт із зовнішнім світом.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Що таке аутогенне тренування — Аутогенне тренування: що це, ефект, вправи\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F18804\u002Foxi8D.jpg\"\u002F>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Ефект аутогенного тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>За допомогою аутогенного тренування можна:\u003C\u002Fp>\u003Cul>\u003Cli>швидко заспокоїтися;\u003C\u002Fli> \u003Cli>позбутися від фізичного та емоційного напруження;\u003C\u002Fli> \u003Cli>відновитися;\u003C\u002Fli> \u003Cli>покращити кровообіг.\u003C\u002Fli>\u003C\u002Ful>\u003Ch2>\u003Cstrong>Показання та протипоказання\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Використовувати метод аутогенного тренування рекомендують при:\u003C\u002Fp>\u003Cul>\u003Cli>емоційному і фізичному напруженні;\u003C\u002Fli> \u003Cli>порушеннях сну;\u003C\u002Fli> \u003Cli>неврозах;\u003C\u002Fli> \u003Cli>депресії;\u003C\u002Fli> \u003Cli>підвищеній тривожності;\u003C\u002Fli> \u003Cli>неврастенії;\u003C\u002Fli> \u003Cli>хронічній втомі;\u003C\u002Fli> \u003Cli>захворюваннях, причиною яких є емоційний стрес і напруження гладенької мускулатури: бронхіальна астма, стенокардія, виразка шлунку, хронічний закреп, синдром подразненого кишечника.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Аутогенне тренування протипоказано при:\u003C\u002Fp>\u003Cul>\u003Cli>стані неясної свідомості;\u003C\u002Fli> \u003Cli>панічних атаках;\u003C\u002Fli> \u003Cli>гострих соматичних нападах.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Крім того, аутогенне тренування слід з обережністю застосовувати людям з цукровим діабетом і літнім людям з серйозними хворобами серця.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Як відбувається аутогенне тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Для аутогенного тренування потрібне тихе місце з комфортною температурою. У цьому місці ви повинні відчувати себе в безпеці. Освітлення може бути будь-яким, головне, щоб ви відчували себе комфортно. Одяг не повинен тиснути або натирати шкіру.\u003C\u002Fp>\u003Cp>Під час тренування важливо концентруватися на своїх відчуттях, але при цьому не намагатися досягти якого-небудь результату і робити над собою зусилля. Концентрація повинна бути пасивною.\u003C\u002Fp>\u003Cp>\u003Cem>Читайте також: \u003Ca href=\"\u002Fblog\u002Fcto-takoe-split-trenirovka-komu-ona-podhodit-i-kak-pravilno-ee-vybrat\">Що таке спліт-тренування, кому воно підходить і як правильно його вибрати\u003C\u002Fa>.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>Перед тим, як почати виконувати вправи, прийміть зручну позу: сидячи або лежачи.\u003C\u002Fp>\u003Cp>Класичне аутогенне тренування поділяється на дві частини: перша — розслаблення і робота з тілом, друга — візуалізація. Важливо виконувати їх по черзі.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Як відбувається аутогенне тренування — Аутогенне тренування: що це, ефект, вправи\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F18805\u002Fmwu56.png\"\u002F>\u003C\u002Fp>\u003Cp>Перший ступінь включає 6 вправ:\u003C\u002Fp>\u003Col>\u003Cli>Концентрація на відчутті тяжкості в м'язах.\u003C\u002Fli> \u003Cli>Концентрація на відчутті тепла в тілі.\u003C\u002Fli> \u003Cli>Концентрація на відчуттях в області серця.\u003C\u002Fli> \u003Cli>Концентрація на диханні.\u003C\u002Fli> \u003Cli>Концентрація на відчутті тепла в області сонячного сплетіння.\u003C\u002Fli> \u003Cli>Концентрація на відчутті прохолоди в області чола.\u003C\u002Fli>\u003C\u002Fol>\u003Cp>Під час виконання кожної з цих вправ необхідно не менше шести разів проговорити спокійним голосом те, що відбувається з вашим тілом. Наприклад:\u003Cem>«Мої руки важчають», «Я дихаю рівно і легко», «На мій живіт розливається тепло», «Я відчуваю себе розслабено»\u003C\u002Fem> і т.д.\u003C\u002Fp>\u003Cp>На виконання всіх вправ потрібно витратити близько 40 хвилин.\u003C\u002Fp>\u003Cp>Потім йде другий ступінь. Тепер необхідно візуалізувати образи, що викликають спокій і умиротворення. Наприклад, море, гори, захід сонця. Після цього спробуйте візуалізувати абстрактні поняття: щастя, гармонію, радість і т.д.\u003C\u002Fp>\u003Cp>В кінці необхідно вийти з аутогенного стану. Для цього потихеньку почніть прислухатися до зовнішніх звуків, поворушіть пальцями, зробіть вдих і відкрийте очі.\u003C\u002Fp>\u003Cp>\u003Cem>Читайте також: \u003Ca href=\"\u002Fblog\u002Ftest-kupera-cto-eto-zacem-nuzen-i-kak-pravilno-ego-provodit\">Тест Купера: що це, навіщо потрібен і як правильно його проводити\u003C\u002Fa>.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>Важливо розуміти, що швидкого ефекту досягти не вдасться. Аутогенні тренування мають накопичувальний ефект. Їх потрібно виконувати регулярно і усвідомлювати, навіщо ви це робите.\u003C\u002Fp>\u003Cp>Аутогенне тренування — відмінний спосіб позбутися від нервового напруження, відновити фізичні сили і навчитися контролювати своє тіло. Ви можете займатися самостійно. Але цей метод вимагає певних знань і умінь, тому перші тренування необхідно проводити під наглядом фахівця.\u003C\u002Fp>\u003Cp>\u003Cem>Читайте також: \u003Ca href=\"\u002Fblog\u002Fpocemu-bolit-golova-posle-trenirovki-i-cto-s-etim-delat\">Чому болить голова після тренування і що з цим робити\u003C\u002Fa>.\u003C\u002Fem>\u003C\u002Fp>",[],{"title":1600,"description":1601},"Аутогенне тренування: що це, ефект, вправи | Mixsport","Що таке аутогенне тренування ▶️️ Яку користь приносить ▶️ ️ Кому підходить ▶️ ️ Як відбувається аутогенне тренування",[1603,1616,1627,1638,1649,1660],{"id":1604,"slug":1605,"kind":1584,"title":1606,"subtitle":230,"excerpt":1607,"cover":1608,"accent_color":230,"published_at":1609,"reading_minutes":254,"items_count":990,"preview":1610,"tags":1611},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1612,1613,1614,1615],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1617,"kind":1584,"title":1618,"subtitle":230,"excerpt":1619,"cover":1620,"accent_color":230,"published_at":1621,"reading_minutes":232,"items_count":990,"preview":1622,"tags":1623},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1624,1625,1626],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1628,"slug":1629,"kind":1584,"title":1630,"subtitle":230,"excerpt":1631,"cover":1632,"accent_color":230,"published_at":1633,"reading_minutes":240,"items_count":990,"preview":1634,"tags":1635},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1636,1637],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1639,"slug":1640,"kind":1584,"title":1641,"subtitle":230,"excerpt":1642,"cover":1643,"accent_color":230,"published_at":1644,"reading_minutes":232,"items_count":990,"preview":1645,"tags":1646},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1647,1648],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1650,"kind":1584,"title":1651,"subtitle":230,"excerpt":1652,"cover":1653,"accent_color":230,"published_at":1654,"reading_minutes":217,"items_count":990,"preview":1655,"tags":1656},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1657,1658,1659],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1661,"slug":1662,"kind":1584,"title":1663,"subtitle":230,"excerpt":1664,"cover":1665,"accent_color":230,"published_at":1666,"reading_minutes":240,"items_count":990,"preview":1667,"tags":1668},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1669,1670],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]