El Podcast de Marco Antonio Regil - 438 Inflamación, dolor de espalda e incontinencia | Descubre los beneficios de los Hipopresivos - Rafaela Schuenck

Episode Date: July 8, 2026

Hipopresivos, abdomen plano, cintura, suelo pélvico y dolor de espalda: ¿qué pasa cuando haces ejercicio, te esfuerzas y aun así tu cuerpo no responde como esperas? Rafaela Schuenck, especialista en hipopresivos, reeducación postural y centro del cuerpo, nos habla sobre una forma distinta de fortalecer el abdomen.  Hablamos de inflamación, escapes de pipí, postura, digestión, dolor lumbar y de esas señales del cuerpo que muchas veces normalizamos, hasta que empiezan a afectar nuestra vida. A veces no necesitas presionarte más, sino aprender a mirarte distinto. Por eso creé 21 días de gratitud, para ayudarte a soltar la crítica, la exigencia y esa sensación de estar siempre en deuda contigo, y empezar a relacionarte con tu cuerpo y tu vida desde un lugar más consciente, amoroso y agradecido. Inscríbete aquí 👇🏻https://almamatters.com/gratitud *Importante: Nuestros invitados son expertos en sus temas y reflejan su conocimiento y su punto de vista, siendo conscientes de que cada una de las opiniones es totalmente personal. La información, datos, comentarios, estadísticas que se presenten en el Podcast de Marco Antonio Regil, son de exclusiva responsabilidad de quienes las emiten y no representan, necesariamente, el pensamiento de Marco Antonio Regil o de la producción del podcast.

San Pablo Natural, no bagges the guardia, refuerces your defenses, present. The podcast of Mark, Antonio Regil, is a production of RGL Entertainment,

and all his rights are reserved. You're of those who are the gymnasia or of those who are in the gymnasium doing hundreds of abdominal with the

dream of the abdomen markedito, or an scinturita, or eliminate the dolor of the shoulder or to help, because to all us

all us say that the center of our Our body has to be very strong. But you're hundreds or thousands and

do the results? Well, we're going to talk of the hypopressives. These exercises that are based on the

respiration and that can give results incredible. We've invited to someone who just from his life

so. It's not you not used with the abdomen marked, but

that's not that the person. Today we we're to us a Raphael

Shunke, specialist in hypoppressivos, core, the center of your person postural, who

lived, he proved in his own his own results. And today us will explain how

to do you know how to the final of the podcast, there's a class. We'll be able to continue

to do this exercises. So, Raphael, welcome to the program. How are you? Very

great. Thank you. Thank you. Thank you for being with us other. I'm going

to ask to be, for you to get good results in the gymnasio has to get

to doleer, there, I have to sudder son hours in the gymnasium. There's to be a

way to find enough to get a lot of you know, but the fact that you have to train that's

not more the effort, it's how you're going to do you have done. And with the actual actual

that's really not the best that's not the actual can, de actually,

lastimed your person or to the women who want the the centurita, they're

that can be opposed to in plan, that is what they're doing abdominales, first we need

to take in account the percentage of the because there's not you do you have

to get my the grass. The grass is a quen like a whole.

But also if you observe the children in the gymnasio for

example that do you have in the back actually, more

an chintas. Uh-huh because they're working much the obliquos and then

the cintuars the branching and they are in a second of the

suction abdominal there's to make your line of the line of

the front all we're we're we're the lot of

the there's the now okay you want you want to

more brutos like for example the children in culturalism

that are in the categories in the more they're going to

have to do do they're they're they they're There is a question of

health. But the hypopressives is basically what are, it's a technique of respiration that's what is? It's a technique

respiratory, postural, with a vacillominal. Okay. And all doing this, this can do do you can't

give benefits to women and women, not only to the women, because we all

because we're on the public, women, and we're going to see the benefits, but what are

those benefitses, The women. The first those who call the attention can help to reduce

to doce or maybe even more centimeters of the head. Oh, no is

magic, not a pylora magic and not is a pho abdominal working

with a corcee. The transverse has fiber that can this way like a

like a like your car, when you start to start this far

abdominal that the majority of the case is the

different centimeters of the center to the heart the lumbar alleviating the load

of the shoulder of the spalda back and the part of the

other the time with the inflammation colitis mal digestion all that all is

related with the with the respiration and with the soil pelfico yeah

and it's really that for the people that does more

more a more at the the kuchy is so

yeah yeah yeah sure yeah yeah it sanguina,

also more the control of the ejaculation and the other. So, so it's a job

internal, and also the main the people also that the performance in your sport,

your cardio and it and obviously also for the women. So, you connect more with your

central, with his cello pelvic, of the because there is the myth,

not, that we're going to make you that we're going to the relations

sexuales, but is also is a lot of impoverrissives in fact is much more

effective. And also it's to get to go to go to go to the not get to

the time because there's a lot in a time when there people start to

get to the thing I think I think I think I put just

that I know, with incontinence urinacy is a thing a little about

still but you are getting more more force there there are women in

the gymnas and sitting sit and suffering with scapes of

and then that's the okay, but let us tell us your story how was you get

to get to get to get to get a lot wow, I'm giving a

life of a jiujitsu training in gymnasio I did you create

this body that they want to do the way not intelligent

doing much crunch many abdominales much high impact imagine

I think the jujiz much much a so

so so when I was the training when I had the training when I did attention to that as much as a

second embarasso I was when you're going to get your organs, it's a bellygina or

the utero and then I was not could go to go to my park with my

little really yeah not I don't get to I'm to study furtement

the impoppressives me formed in two schools and I made a topic that was a topic

I didn't teach them. They're enraises, and, well, you know, you know, you can't care, you need to care, you need to do a rehabilitation, and the other. Okay, and what happened, then?

How did you? Who did you guys and did a master? You did a maestra? A alumna of Jiu-Jitsu, I'd have classes of a women, and, then, a alumna fisiopiote,

because the majority of the physios has his certification also there, but, with his other instruments, and, then he began to to insenarm me, and, well,

with, just, just to change my respiration, yeah changed much, I've got a better the escape of so I'm in that,

and I rehabilitated online, solita with the schools that I went to the gymnasia, to dojitsu, just I did

a play, a competition, all, I've, and with all this. Yeah, with you,

doing all this. Yeah, with the scaps of pipi, much people do you do a lot that's

with people with people of age advanced, but in your case, was super

You're super-hoven? That's super-hoven. That's even a lot of people who do you know. My first

first time was at the 28. So, so if get in chicas to consult and classes with

kids who have had had been a while having escapes of pee or the

or the gannas to many many times. And women, that are more than more than

have been not had children, but the thing is that is that is that the question of

the issue the soil pelvic is a muscle, and if I don't work

of gluteo I don't have gluteo and in some it's a bad at a while it's the soil

pelvic. So if not you don't work the sole pelvic, only does a lot

impact because today there many classes new there's many discipline

of much high impact so what is that the women at

the time they're that's suffering with those so

things that before they didn't not not not

attention to the department and it so it

can pass to whatever four women have this problem,

the 25 percent of the population feminine, no important the age. In Spain

is a better, it's one of the three, the 33% of the women, in the

United, one of a decade two, a so the half of the

population. So, that's that's about, Mexico, and America, you know,

but the majority of the women or the women, or the people,

they're they're they're more more more more of what one

thinks. And in the and in the other people. And in the other people. No,

the gotita traditioner we say in Mexico, well, so you go to say you're going to

you're supposed to you're and you and you so, so you then you and then you

get the custom of you're you're going to you're doing the last time because

if you know the gotita traditioner okay well so it has

I'm there come with with you're then yeah quechando

of these things So what does what does the body when ignore the

health the physical well? Well, first, first, come to point the lor

the lumbar, dolors of the spalda I'm in my case, because I can't

talk from my experience no, I'm in my case, I'm going to suffer much

the lumbar and it was my cello pelvic, my cinturon pelvico

then, just giving the something that something that was that was what we

don't us can't how. So, those hypopressives, guaranteed that's a centimetros of the cintuera

for the women? And women, also, and men, and men. Sure, clear, and not only

women, not only women, they're in diastases abdominal, after the women, also have

diastases, that is the separation of the rectos abdominales for, for over- so many

times, this abdomen, as in Mexico, medium-a-gadito, many flohito, many-flocito, many-s-

diastases abdominal, the separation of the rectus and as well as well as with restiration with tea with other things that I use in class with the basal abdominal

and it's going to and it's a minute of the cintuars, the men's and women. How can't rapid do you have results impopresives? In first class

you can't get something something. I've got a two days. First day the kids learn all the

techniques. In the second there are many that suffer of colitis and all this inflammation, you're

to say that they're different. With a year, you know, you're going to get to

get to see much more more changes. With three months, you know, depending on that you

depend on the body, 10 centimeters of the center, you're changing about.

With the hypopressivus in three months, you can't get to get to get a

sometimes more? But how? Because it a magic? Suna a magic, it's

very much to do that Ruella. But no is, it's It's true. I always

to say to them, it's a pildura magic, not is a miracle, not is a matter,

but also you have to put a little bit of your energy. With two times,

the time, the chikas just say to say, and say, I'm to say, the

center more little. Because normally the back, because normally, the hipopressive

does, do you a little to some to get to the area? Not the

the muscles of the core. You're going to be able to be it. Look, imagine it, making a crunch, an abdominal traditional,

not? You're there, pressioning, intra-bdominal, and pushing your organs out of the outer, the fact that the fact that,

not you'll be able to see you with a center of a hipopressivus, with certain paltasurals, because we're from the facie,

and it's in a suction abdominal, what do you think? Well, obviously, the muscles start to

to work and you startle your phar and the transverse that's a crosser and it's

so you get a centiment of the mind you're you're doing. Exactly. In best to do you're

doing it's like compressing your center so you're so you're you're just you're just you're just

and in three months you can be results and you know you're more more than

many many many women look not a not a question of grace many

many times not question of there's women who come well,

and that even they're in the abdomen not have it's that it's the fah

abdominal that's debil. Respirable we're but all the first from

the respiration so what we do the hypoppressiv is to change first

the chip of the first we we're from the car thoracic where

the the pulmones they're up they're not they're not about

and if comes to observe Barriga. That's the panza, your phar abdominal is debilitated. Obviously,

when you're on the side of it's natural that you're not in the day-a-day in the gymnasia

training, carrying a baby, is here. So, you're to to change

to do that I have seen in the gymnasium I've to train in the same

gymnasia with you you're like, it's like you you're doing your

peses and all you you're doing exercise, so complement those hypopressivos

while you are you doing the time. I'm sure, me did know that I did it

all thinking that I'm doing doing it was when I'm my body before the end of the imporosos

so now. So now what I do more importance to my trainingments not is the carga,

is the technique and the respiration. So in every repetition that me

you see I'm doing in the moment correct and exhaling the

way and the moment correct. And right we you're going to have a class at the final of the podcast.

It's the fact that the hypopressives can help to help us and a lot of the people that have tendency to the gastritis and a colitis also? Yes, quite you, you can come is very well,

who are vegan, and you're liquid, superfood, many times, not just a question of foods, much of the diaphragm. Imagine you that the diaphragm,

imagine it's that the diaphragm is other muscle like the sulepto, and he separates the cavity thoracic of the cavity abdominal. When this muscle, that's called diaphragm, is the

back, and, oh, the diaphragm, is the muscle more grand of the respiration. So, when he barra, he comprimm, what, the other organs? So, obviously, this digestion, this inflammation, because it's generating, for pressure.

So when you commence to liberate the diaphragm, to make the massage, to respirate correctly, the inflammation reduces, or even disappear in many cases. Yeah. So, obviously, the hypopressivos not in the place of

the gastroenterologist but the other with your treatment with the gastro, with the

hypopresivs you can help you to help to get to get to get not,

we are we're not not and not you know, but it's a thing of

the other the other the rehabilitation to be the those

that I'm the provisivus has been the the but in my case

of a prolaps I need to other also a other a

to do you know, to do you know, so that my view and I'm doing the

is the is the is not whether the a woman in menopausia? Sure, I have many people who

come with me or a class personalized, because because P. P. it's to have more elasticity,

the colagno, so it's to start a Pellueue. There are the pip because that is the theme.

Me, I'm the way I'm when you're getting a certain age, if not it's for the thing that

because for something that's for the problem if it's for the problem is this. That's you're going

elasticity. You're getting the cause of people. The scaps of men are you can't be

disminuiting or manageers with less, less molesties with the hypoppressions? A

example fresh, I did in a class presential that I one of

my students, me comment Raffa, the fact, I've been so

disciplined with the classes, I've felted some but I noticed

a change in my colicos. No, I've sent to cholicos menstrual.

So, if you help to get a student. But that's not only a

example, it's an example, but obviously clearly, and what what's

you've asked? Do you? Have you? Has information there of the why it could

be it. Because, you know, you know, you know, you're in the hipopressive, imagineate

that the basal is like a massage internal. Okay. That's used in

yoga a million years, but what did the hypoppressive was that met him

mechanica there. Okay. It's that the posture, it's the

thing of the lumbar because we're from the facie. Imagine the poe

so for who can't the pyl the pylita black of

This is the facie of the poe, poor-sito. We also also also we have an al-aranae that no initial and fin. So, we do certain paltas posturales to tensioner this tel-aranae, that is the facie,

and then we met them the arraimensional and all. So, with all this, you canbes postura, you're the colic, because it's the

massage internal, the, that a lot than a number more than the other, scoliosis, and the most, can be,

I, for example, with my I'm going to to show the hypopressivus because I'm going to the column a little,

like you, like you know, like in this. Like in S. And he has a lot of the sport, and a repent

he dole the spalda. So, we're starting to get to hippressivos nine years. Oh,

the, the shoulders, the spald back, so the hypopresivos can help to help

doils de lowres of back? Sure, that's there's there, there are

women that can get so in that there photos, they can look at

the reds or this in my profile with the spalda in S

literally and with practice hypopressivus they're they're really their

column so all all right so all right all I'm

that the hypopresives can help to make to strengthen of

strain of inflammation of metabolism so sure that

many many many some many they before to go to

in the morning, in the morning, if you if you're if you're you're you're in

the best of reprisive? What is the best or the time? Obviously, the

you can't first, no? I'm going to put it another problem that you

say, I don't put in the hour that Raphaela said, but

if you want, you're to the results, until the our morning, our body,

so so, so, so, so we're we're not, we're

an exercise, an training that's to do that's working internally. Not so it's not

many people see in the vacill abdominal so far but still working. So, until the

there you can't have colagino and that you help you do you do you do you want to

do you go to the morning and you help to go to go to the bayon to do you

to do you don't have to get to a bit of a bit of a bit of a bit of a

little bit so I me help to give a movement to that part of our body. When you're

when you go to go to start to come in your and you know, it's the

same that you're in the same to do you need to go to get to

take a little bit to come a little your vacuum your posture and you

do you and you go to get to a bit of so much exercise much

much exercise is synonym of sooo oh no no no no

the actually if if we we should we health, when a doctor

you say, there's there's there's train to have to have a so you're

so you're you're not to go to a gymnasia but well is that we're in day we

know we feel we we're very well I can't even I can't imagine me going

just just just two times a year or even there are there people

who have there people of the people because to get to

health but if we're really not it's a time what we do you

what you you know, what you say, that's that's that's like the

people, that's that's not for women, that's for women, that's

what you see, that is for men people, that are

that they want to the person and learn to how

to know, because it obviously imagine in the cases of the

men that can have past past and then

with the more. The kuchy-kuchi. Exactly. So, imagineate, like, here we are not we're

not going to the medicine or the doctors. Imagineate aggregating the hypopressivus to all this theme,

because obviously is a taboo between the people, nobody wants to say, if Mark, I'm going to

talk about. I'm my Pellé when I know, did you? You know, that's a

commercial of Pelléke that was saying, if I had said, if I'd have that problem,

it would Exactly. Exactly. He paid for the campaign and he no he was accepted. I'd say, I'd like, I'd like, if I'd have to, then... For this, I'm here. Yes, yeah, yeah, sure.

It's a problem, it's a, a tabooent to men. Nobody wants to be able to, at this, at the contrary, this, bromemous and we're saying, no, yeah, you know, you're at your age,

yeah, no, it's like a secret, so-ho-ho-ho, ho. Because we have the idea of that obviously the man has to do you know? And it's a mental

too, emotional, obviously, not only not only not only not really, but we're

talking about about the man who's not have these problems that's like this like I'm

like I'm like I'm I'm I'm have, I'm now we're

not going to not going to not not because I'm because I'm because I'm because I'm

because I'm doing allows I'm not I'm I'm saying what you what happens with your

question you you're just you and then, of a a bit of my jiu-jitsu, so you know, so it's a parted, but ponte a chico-fit, athlete, uh, jiga, with inflammation of the abdomen-bombing-basket, with problems, too, but also, you're an end uprolete, so you're a lot of trouble, and you're used to accustomed to lesionart many

times. Because, well, and that can be a very good tool to not a

lot of to get to more. Okay. Now, the marvellia of the hypoppressives

is that you can't practice in any time. You can you can manage in the cities

in the United, in the United, those that us can't in America there's a

way more traffic or the people that can't in train, in metro, in a car in car

and pass hours of the day transport you're going to be doing your hypopressivisive in that's

in that you do this know it's not in the in the field of the super I'm in really,

yeah, yeah, no more, just that's that's like, well, you've been respirating much

but well. Also, you're doing exactly, you're doing my solo peltriko, I'm doing the scopes

of pipi. But when you go, in the auto, in the auto and you can say, oh,

sure, uh, yeah, only an alert, I'd say, if it's the first

that's you're starting to learn like the car and moving, like you could just

be practicing the respiration okay but if you have a certain experience you're used

you know what you're you're in the semaphro you're sitting aligned alineated pardon

respiras profus from the car thoracica expulsed all the air

for the box and you make an vascular that is like it's like it's like

it's like but well I think that I've already not We'll have a bit of a demonstration. It will be a lot of a class those who are not

listening in the platforms of audio. The fact is it I'd like, for the most the part of final they'd be to be to see,

but if you know, we're going to be... Yeah, it's very... For those who are listening the podcast. But what would be the errors more common is that the

people that people that start impopressives commit, due to some video TikTokero there, or someone who

who doesn't very well, I'm going to create content with this even that even I'm not be prepared, because you're

prepared. You're doing. Yes. Sure. I think the major error is to say

that you're impopressives for the videos in the internet that you see, because obviously, there they

do postures, you teach many things, but not they're exactly those the posturales because there

is the job, right? I used I'm used to play with my alumni

that get well, you know, you're doing the videos, but obviously now I'm going

to explain what are the posturals, is the secret because if you know

you're doing there, you're going to have the result that you're going to do that you're going to get a little bit of the

podcast is a demonstration, but not it's a lot of it. So, you know, that's, for that's, for we're

making a idea, right? Sure, you'll be notar, the, well, you're going,

but obviously, there's a sequence, a progression, it's like the gymnasio. Uh,

if you get to the gymnasio, with a routine and you pass many months with the

same thing, like the stuff, like the stuff, It's In 21 days You can't

Be results Sure, with one a month you can't be results Imagineate with 21 days

It's How are the first Those first those Improcesses? Well, many times

the Caps of Tipi start to make more incredible that it may be

possible for the women that they have so it can't

to make to start your abdomen more firm I

I'm I'm the change. You see the less inflammation and you know, and you just, you know, you're going to notice in the mirror

that something is changing in your body. In 21 days, in 21 days, you see, changes with the hypopressions? Estreignment, inflammation. So, that's the truth would be car to not

do those? Sure, and the really not caro. Well, caro is the far as... Caro is the farra this Colombian that we use

but your respirations is gratis, no? and it's something that you learn and yet nobody more you can't

keep it. It's what you're doing. You have your children do you know? I mean, I'm much

times I'm doing classes in line and they're behind the camera and doing the postures. What age have your

kids? One has five and other has nine. So, that no there's a

time to start with hypoppressives? Well, I would say obviously, for example, five.

Of course, I don't I'm not over to them to make sure, but they know

to do you is a movement that the children do you do the children, the children, even after the

seven years, we're going to be our pattern respiratory and then is when all it's when it's when it is a bit

easy. But why we're going to change it? What is what is what? Well, good

question. I think we've been in a society to get a lot of

much anxiety. You're talking here, you're respirating very cortito. Respire we

times per minute, when we should we have to respirate less times per minute, for the which would be more profound this respiration. So, it would be less. All of being, and when it changes, the respiration, it changes all in your

body. Yeah. About with an expert in animals, in the silvestre, me said, that the major part of the animals that have respirations short, live in less, and that the animals

that are more in a more, in the, you know, as to the waterpals, for example, in the bas, the Galapagos, there are tortoise that have

150 or more years of life, they're just and the other people, and the respirations

short. Yes. So, what's that's curious. Data curious, so.

I don't see apply in those the animals. I'm not I'm expert in all the species,

but is what I commented that generally in the world is so. So,

so that talking just about just about just about just there is when you know that

it's when you have all to do the respiration you know. You know you know you can't

stress your body and also affect your system immunological? This is one of the reasons

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and now continue we podcast well well so something something we're going

about the hypoppressivus something that you want to add to you want to

apart to talk of the hypopresivus I think it would it's

the diaphragm we we're I think the second pass would would

take a new diaphragm. So my diaphragm is here above of the

costidias he's the not, I said the cavity thoracca of the

abdominal. So, then the majority of us have this diaphragm

contracturated so we're so we have to some there are certain

pastes to do you know? So, we're we're inal

for the naris exhaled for the mouth chas the anxiety,

themes of T.D.H. All the other and then the path two would be the diaphragm. Tomar conscience of your

diaphragm. Okay. So, always, we're going to get to the naris. Yes,

sure, for the when you're in class, because in class, you're not the nose and exhaled

for the book, but when you're in the day a day, the, the more would be

to be just to your car thoracicic. But never to hangar air for the

book. No. No. In fact, there are studies scientifics where it that change the structure

osia of the face, of the rostro, I've been with the back abjointed. I've done with the

book abjointed. You say, yeah, it's just a lot of and you say, ah,

but is that I'm not the nose tap to, and to get to feel the but how

more you do you think you're doing the experience? Muchissue. I don't feel much.

I don't see much for the boca. And I also this same problem, not to say, wow, I have my narism tapada, I have to breathe by the book. But

the time, the time of the part of the poutes is to start with the box serrada, inhaler profound, that's has improved my respiration also. And normally we normally pass us

two, six, seven, eight hours. And what we do we do do so, so, if you learnes to respond to respirate for the naris, when you're

automatically you're going to do the same. And if you not, you're going to

the book and so all the medicals from the program, from the doctors of

the doctor's of doctor's that I'm there's not, there's that I'm

sure. And I think that another important is to understand how it's

how you know, like you don't know on the pilot automatic, when you

understand how you know you're you're you're your own

your own your self when you're doing a position that's up your

up because, because, many people are the posture, I'm going to the posture,

me do it in the lumbar, but really not you're what you're doing the person who's when you're

a good posture. In a thing, for example, the rehabilitation of the papy,

try in a posture, and they don't intend that if they are in a mal posture,

they're pushing the muscles and it's not you're going to be a escape of

a pipy or I think it's, I'm going to do my proper coach internal. Yeah. Something that has

kept clear here in the podcast is that is important about the muscle. We know even that

with respect to lesions, you can retrasar or get to get a certain syrujia if you make the muscle

sufficient in rodillas, in the shoulders, in the back. So, here we're

about that to create muscle but the muscle that that you protect the center of

your of your body. Sure. And if we're more more

profound also, of what me is going to go to go to the muscle, and get a

moment of the life where you can't continue in the gymnaso constructing. So it's a a barco

that's a go to going to get to put these these muscles. Because I think

that much we're not times we lastimates in the gymnasio training, running

in the form equivocation. For so I'm so I'm so I'm so

my respiration at the when I know my my burrig my utero, my organs pelvicus

they're going when I exhalo my organs pelvic sub. So imagine you to do a set

without a conscious of my respiration. I'm many of us all the most of making a

sentadilla imagine when I go to when I'm to do to make a siter

to do you have to be and then so to be the form

correct would be exhal subying but but we don't

we're conscious of that at the first in the then they're

the other than the more the the power or the mancuerna that are not the

inhalation equivocal so they're generating much pressure intramidominal and in those organs

pelvic in the case of the woman that has the soil pelvic an

if you can get a person can't imagineate the scaps of pip so so so there are

many there are there there are a lot or a class of functional

and that you you're you you're to coach you coach

not you. So if you see you shippers of pipi not you see

your not you don't get the man quirk or the person person

external. First, let me, I'm going, you know, I need to get to get to

this piece, or I'm going to all the thing is a thing very strong between

the women, because they're in form but they don't know

what you can't do you do exactly exactly. Exactly. Generally

generally around right right here the mini class

that us going to but when you're in the gymnasio, when you do you,

you're doing, you're doing you're doing when you when you're you're doing you're going to you're

that's the moment of the contraction. A every, a contraction, needs to exhaler.

And, oh, here the exhalation is different of a class of hypopressives. Here, I'm, because

in the class of hypopressives already, you're going to be, they they're going to they're talking to

live and when we're we're not we're intentional, apreting the abdomen and as for in this,

for so, you know, notas that I'm not because I want to be because I'm because,

I'm trying, I'm trying, and that's also also also, it's also to make my performance

in the training. This last repetition that I'm going to get to the way

correct, will be better. You're able to make more the fact, but, well, the

very, the Cargare Tragal Towers to make to grow muscle. What you need

is a technique. Because I see also many many women, not doing the technique

correctly, and carg much more I'm not I'm a lot of the technique. And it's

the technique that makes grow, and romper fibres. Yes, more more

possibilities of lesions. Exactly. Promueves less but well, and with

the technique correct. With the technique adequate, and there is

where those hypoppressives us can help Well, but it's

distinct to the respiration when I'm in the gymnasium doing the time I'm in not I'm in not quite

you're in the gymnasies and a respiration is a respiration a mechanism. Let's suppose if I'm going to do

15 repetitions of a I'm going to inal 15 times. I'm an and when

I have to have to the bra the brazo I'm because in a course of the biceps

that I'm going to be being being going to when I when I when I'm

doing the moment of the contraction of Exhaler. Okay,

to exhaler. So, I don't go to look to a suspir of here. No.

I want another once, when I'm going to do you get a little bit

of the air, so then then you then you're going to do you know,

no, you know, my photos, because I'm going to be my

work, I'm my work. I'm the way the way

I'm because I'm because I couldn't train for three years,

I did the way more intelligent and I can't say that my quadrists

than my more than than I'm like this is all the time I'm sure you. I'm concerned. I'm focused

in my respirationation and obviously those hypopressives also the hiproversive. So it's a mentality

hypopresive. You've three years without not been not in gymnasio? It's correct.

Yes. And not only just without training and put it without to go to the park

without the carrito of the super because you you know when

super a legion like your force comes to your center and if

it's it's it's you're to make the center but

not doing crunch not doing planches I I'm not

I'm not could I'm I'm in a depression that

I'm very very very very very very very

very I'm transformed for complete I think a

best a next this but if I was three years without I'm in

my second my second my second embarraise was very problematic I'm in every time

that I was like I'm like the nausea me escape the same and that's many times and so it

in the end the end of we're not with the abdominal because not you

can't succionary but with techniques of exhalation forciated and

and all this that was doing was while you were while you

you're you never fit So, nobody would have imagined that. No. So, so you can't see very well

but start destroyed by the part of the part of the kids of cross-fit and the mass is a constant of that there's

there's a and you can and you can ask you, obviously at levels more more advanced I have a

child who is now with me he has a cross-fit and it's a passion and we've been and he said,

I'm going to I'm going to tell you because I also also I thought that not I would go to go to

and I'm to go back to the but then we're going to do the work and who

know the few lines of CrossFit with the crowsfit with their rehabilitated because

if you observe all have the core quadrad very very

very very interesting Rafael Shunk where we're we're we're

going to start the program with the class but the people who can

get to go to get in line to learn to learn more

in Instagram, Rafaela Shunk, Rafael, or Raphael Hypopresives there, there are videos

there's there's much option to start. Rafael and Raphael Impresiv me encounter. So, if

appears in Instagram, in where most you are the most time, in TikTok. Yeah, I'm

in Facebook. But the can't find in TikTok and more. Because Shung Shung, it's scribes S-H-U-E-N-C but if

if you're looking, there's, there is there appears and there is where,

You know, well, you've in Merida and does classes in different studios in merida, you do do you have done trainings, but also in line, does training? My job in

Merida, I go a dayer's in Mexico, but my really is in line where I'm there all the days with and the kids and also in

any of the world. You can't learn to learn to you. Exactly. I'm very very well. I thank you

much that's with us over and we're going to start with a alumnito. I don't want to teach my pancita

because no I don't know to know to know, but Raphael yeah, yeah,

yeah, I'm an oppressive impuressives at a more some of maybe,

yeah, I'm sure I'm sure I'm to be an, oh,

could you, could be a case, I, no, you know? You know,

acceptes the Retto? Oh, you're registered. Oh, you guys,

oh, you're registered here. So, I'm in the podcast and here

we're we're we, and we want to an Alumn

new. Yeah, we're going to not. No, not you know. No, we're going to

do you're going to give a class of impoverisive. This is not substituted to take a course to take a good, but

do the basic that we have to learn the we're going to get to start the eyes, because there's people that I'm

going to listen to the podcast managing, that's for doing it. And the you're going to

listen to and the you're going to be the basic and you're going to know and you

can't know that you're to be okay and then If you want, I can pass the centaubes, also if I'm still in the foot,

we'll have the feet neutral, okay, at the altitude of the lancho de femo, that is this guicet that we're in front, the crestilia, here we're going, we're flexioning a little bit, rodidia, we'll put pelvis neutral,

make a little hiro, cresco, imagine that you want to grow with your coroner, talking to the techo. Then you're going to lair the arms of the ears, and the breasts, Let's put the

arms in a measure we're going to imagine that we're going to imagine that

we're going to force the brao for example here mark those who are sitting

we're we're we're a little more the because we want to

because we want to get the technique respiratory that we we're going to

be a deep inhaler deep deep urs exhaler

for the mouth with the lips with the little I'm imagine

that I'm imagine that I'm impan a crystal We'll do that for three

times and at the last I'll say I'm expulsed all the air apnea apnea signific it not enter

air neither by norice and then we'll open costidias what is to bring

costillas is the basio abdominal it's like if you want you put you the vintry

to put the vortito to make the back back with technique and with Respiration. Let's try?

Let's try. Okay, let's try. Let's try. Let's get. Let's go. Let's go. Let's imagine. Uh-huh.

Inal the profound. I'm going to the front. Exhalo. I'm going to relax the labus. Inal, de new. One, two.

And exhalo, four. Three, two. One, the last cycle. Inal the Profundo. And exhale,

four. three, two, one, Cereau Boca, Apnea, abro costigias, inal the profound for the naris, exhalo for the boca.

That's, you could be practicing three, four in this posture. If they're sat down, it would be the same, me sent in a cil, me

put in the puntita of the cilia, pelvis, neutra, the pyrnid, and the same, me will imagine a,

one, a mess with my my Brazos here over my my little

the same the thing the thing the thing the thing that I'm

to think to be my technique respiratory I'm to know to the naras

air and exhal for the mouth with the lapes and then then then

then you start practicing the basal abdominal and for

ultimately okay there's not I'm not we're not we're

we're the massage diaphragmatic I'm And with my indicator, I'm going to go going to be hitting above my costigias. There is my diaphragm.

If you feel that is hard, that not can't enter, your fingers, is because your diaphragm is a tense or contractured. We'll do this massage every day at the hour of the start. And you're going to know how it's bettering the vascular. Here.

Abkhito of costigias. But with the stomach, without air. Inal. Inhale. Exactly. Just exhaling, going to get as if

I'd like as I'd like say to the time of the blood of the blood of because you

go to the expegating, and then dispegating, despegating, there you was soltando

the diaphragm. And that also also to do the way to make the abdominal because you

have been taking because one never never so one never can't only you

only can say, I'm that I'm that I have the panza and I'm

we don't we're we're not we First, before to do any posture, I would say that make the massage

diaphragmatic and then this posture that I've done to show that's a name. And that's

the area back of Atenia. This is the initial of various other postures that we're on the class.

And then when I'mal for the nose and when exhalo, I'm met the stombo so I

take the air, but I'm I'm compriming correct or no? Oh, no

I want to Like when you go to the abdomen. Like when you go to the bathroom. No, no, no. You don't want to do that. No, I mean, the good example is when you have the pantalone and not that all put in there, like, the vintre flojito. And like, like, maybe it's, but what you're doing is,

inal, ginando your car at thoracic, expulsed all the air, because it's a pania expiratoria, you want to take all the air, a pina inspiratory, an apnea inspiratory, is to make a little of air. That's not we want, okay? because if not, we'll not we'll

not work, suction the abdomen, okay, to get into. So, to be, to get

to do you. Well, no see. We'll try just to give us so on you. Let us.

Let us. Let us. We'll guide it profound. Here in the pet. Bacherer the brazo.

Exado. Mark, Mark, okay, the people that are doing to watch this

video. Inado of new. Exado, labos Oh, No, Inal lo,

Profundo Expulsed all the air, Cereboca Apnea Abro Custillas There you

Did you Did you Did you Did you See it I did See it When I

When I When I When I When I Let me Let me Let me I'm

To cover The Nive Can I Can't Can't Three Wants Okay Three Be

Three Wants Profound. Exhalo. SIGO Crescent. Inal, profound. Impugam my hand.

Exhalo. Ultimum. Inal, profound. And expulsed, 4. 3. 2.

1. Cereu boca, apnea, abro postidias. Inal, exhale. Technica.

Technica respiratory, do you do do you did very very. You? You said that you could have to

get a little? Yeah, and then it's a bit. Exactly. There's all. And the massage

diaphragmatic you help to give this conscension corporal that you need just to start to make a

bit more. Not in the first. Very difficult that's out of the first very good. Thank you.

Thank you. And there's when you're when you're when you're when you're when you're doing,

that's trying to your center, your core. Sure, because there are ligaments

that are connected with the biggie, with the uterus to the umbilio so when

I do do a abdominal so I'm a little my umbligo with this that's

a little the umbligo so elevates because when there's proapses the organs

are so that we're gonna we're gonna have been acupuncy has been yeah

yeah and one one of the time in the people in the play that say

they're the I'm move the and you move the and you

If they were not, well, they're doing, I think, hypopressivosive there, oh, they're going to get the life

with that. I don't know. I don't have the panza, you say, and they're doing, you're doing, in the stomach.

No. I see in other other places I have used in Acapulco. Wow. And so, then they're

super. Yes, the people that practice yoga, they have this vacue very domino

so the so the conscience corporal, but we're not much much but we're not we're not We need.

Pare of suffer. Yes. Pare of do you do with abdominals. Pard of do you

do with do you. But, really, with this you know have to do you

do you do not doxas. No, abdominals. Today, for example, I'm with

my period no, I don't see with the abdominal sickito. Uh, but when

you can see, they can be there, you can see my photos and I don't

do any grunch. It's pure concis. But, that is inflated?

That's because if that's the most grave, because I when I inflam, I go, I go, I'm flam, it, it's me, it's my belly little bit of an enderrissed, like a barriety, so like a little bit.

Yeah, I'm sorry, I'm sorry, because then, well, you know, the way is, we're going to, we're just, we're not, you're going to, if you're in person, or if you're inflamed, not there are in the quadros, but the quadrants are there, so, even though, respiration. So, even if no, no, no,

see them, there those I have, there are you. Oh, that's good. Entranes with me, we're going to let's, let's hear it, let's see a few of the pancita. You know, okay. Okay. Okay. Okay. Okay. Okay. So, okay. So again, Rafael, Hypropressivus, and there you can't find out exactly. Okay, perfect. You're talking to

Spotify, in Apple Podcasts, in any of the platforms, in Amazon Music, come at the channel of YouTube and there can be able to demonstration with more clarity. And I mean, I'm going to

like the episode. Compartensit, so you like the episode, and more and more people can learn to this. And then we'll make a second

part, and even even to get us on the channel to do you want to make it to do. It could be a real two days of

impopressives and you can't do you know, to give us and you can't get to do you know to do you

put them and then thank you. Thanks to thank you. Thanks for coming. The program

after the next your maximum. Atcance your maximum potential. San Pablo Natural, no backes the guardia,

refuerza your defenses, present it.