Breathing exercises according to the bodyflex system. Bodyflex breathing technique: features and rules

Friends, in this article we will understand what bodyflex exercises are. Here you will find the history of the appearance of this system, a complete list of exercises included in the body flex complex, and in conclusion - conclusions about whether this system is effective, for whom it can be designed and, of course, whether body flex is dangerous for health.

How did bodyflex appear?

Bodyflex exercises are a system of exercises invented by an American housewife and mother of three children, Greer Childers. Greer became extremely stout, having given birth to her third child. Faced with problems in personal life, low self-esteem, the inability to choose a wardrobe, Greer tried many different ones, but none of them brought tangible results. The reflection in the mirror continued to inspire hatred, I didn’t want to leave the house, and around my husband, who worked as a surgeon in the clinic, young nurse girls curled around, which also could not help but infuriate Greer.

Desperate to achieve results with traditional methods, Greer, on the recommendation of a neighbor, went to San Francisco for classes with a certain sports physiologist who taught wealthy American ladies to lose weight. The physiologist turned out to be a petite girl in her early twenties, who began to talk about how to breathe while doing the exercises.

Greer was disappointed. To pay one and a half thousand dollars for some girl who does not even have her own children to teach her - forty-year-old "mother-heroine" some nonsense? However, Greer nevertheless began to practice, rather wanting to wipe her nose at the impudent girl and prove that her system (Rolls-Royce-level exercises) does not work than hoping for a real effect. There was nothing to do, the money had already been paid, why not return home just like that? You should at least try to use what you have already paid for.

However, after a few days of classes, Greer found that doing breathing exercises no longer irritates her. On the contrary, there is more energy, the state of health has improved significantly. All right, Greer thought, if I don't lose weight, at least I'll feel better. And she continued to practice.

After finishing the course, Greer couldn't believe her eyes. For 10 lessons, she managed to lose 1-2 centimeters in various parts of her body. In total, adding up all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before that, the sizes did not go away at all! She was happy, taking what had happened for a real miracle.

Bodyflex is the result of the work of G. Childers on a Rolls-Royce level exercise system, which she got acquainted with in San Francisco.

However, there was one problem - the average American women do not buy limousines. For most sufferers overweight housewives simply don't have $1,500 to pay for miracle courses. Greer traveled back to San Francisco. Meeting with a physiologist who taught Rolls-Royce-level courses, Greer received the answer that it was impossible to reduce the price, since the system was originally designed for wealthy Americans and designed for the elite.

Greer then made the second life-changing decision of her life. She decided herself to convey to the average American women the miraculous method that made her slim. She did not understand at all why it was so effective and did not represent the principles of its influence, but she knew one thing for sure - this method works. So, everyone who needs it so much should know about it!

The book in which G. Childers talks about his system is called "A magnificent figure in 15 minutes a day!".

And so the beginning of the creation of Greer Childers' own exercise system, based on the method of special breathing, was laid. Greer significantly reduced and simplified the program, choosing the most effective and efficient exercises in her opinion. She traveled a lot around the United States and consulted with various specialists and doctors, wanting to understand the principle of the program, which allowed her and her neighbor to lose weight. Convinced that the effectiveness of the technique has a scientific explanation, Greer began to give lessons herself.

After receiving positive feedback from clients, the enterprising housewife recorded several video cassettes and appeared on local television. The apotheosis was the book written by Greer Childers - "A magnificent figure in 15 minutes a day", where Greer outlined the entire program in a simple and most intelligible way. She called her own exercise system "Bodyflex".

The main idea of ​​​​bodyflex

The main marketing idea of ​​bodyflex is that any average person without physical training, having learned how to breathe correctly while performing simple exercises, can get rid of extra pounds in just 15 minutes a day. It sounds truly fantastic, but the system has gained spontaneous popularity all over the world, especially in the author's homeland - in the USA.

Bodyflex exercises were originally designed for people without special training. So, the main audience of Greer Childers were American housewives.

Reviews about the effectiveness of body flex exercises vary from the enthusiastic cries of "fanatics" who claim that miracle workouts helped them get rid of incurable diseases, to the indignant cries of those who claim that body flex caused serious harm to their health.

Let's not judge the system based on the words of unknown people, but let's break the system down and analyze its pros and cons. This will allow us to make a reasonable conclusion regarding the effectiveness of the bodyflex exercise system and its safety.

Bodyflex technique

Breathe like a baby - diaphragmatic breathing

The main condition for obtaining the effect, as Greer Chidres says, is special breathing. It is with its development that classes begin. Bodyflex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.

In explaining what “diaphragm breathing” is, Greer uses the example of babies. When breathing in newborns, the stomach rises on inspiration, and not at all the chest, as in adults. The bodyflex technique also involves breathing with the stomach. In order to control himself, Greer suggests lying on the floor and putting a small book on his stomach. With the usual way of breathing, the book remains almost motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.

Particular attention in bodyflex is paid to the so-called "diaphragmatic" breathing - breathing with the stomach.

How to master this technique?

To begin, take a series of deep and even breaths. Concentrate on the movement of your chest and imagine your lungs expanding and filling with air.

1. Exhale forcefully through your mouth, completely emptying your lungs of the air in them.
2. Breathe in quickly and forcefully through your nose, puffing up your belly. This will help spread the lower ribs and increase the filling of the lungs with oxygen.
3. Exhale sharply through your mouth, completely emptying your lungs and pulling your stomach inward. To get a better feel for the belly work, Greer Childres recommends practicing in the “volleyball player” pose—feet shoulder-width apart and slightly bent, torso tilted forward, palms resting on the legs just above the knees.
4. After exhaling, hold your breath while continuing to draw in your stomach for 8-10 seconds. This is the training of the so-called "natural pause". Pull the stomach in as much as possible, while the ribs move again and the air comes out of the lungs.
5. Relax and take a breath.

The main condition for safe bodyflex exercises is gradualness. Listen to your body and take your time. It is recommended to devote the first few lessons exclusively to the development of breathing techniques, and only then proceed to body flex exercises.

The main breathing position in bodyflex is the "volleyball player's position". And indeed, comparing an illustration from the book by G. Childres and a photo of a real volleyball player, you can find a lot in common.

Schematically, the bodyflex breathing technique can be represented as follows:

1. Exhalation.
2. Inhale.
3. Exhalation.
4. Pause.
5. Relax.

Bodyflex exercises

In total, there are twelve exercises in the Bodyflex method. Greer Childres herself says that she has included isotonic as well as isometric exercises And . Bodyflex exercises for weight loss are designed for unprepared people. In fact, the main audience of the author of the system were American housewives.

1. Leo

Exercise impact zone: face, areas around the mouth and under the eyes, neck.

Bodyflex exercise "Lion" for the face and neck.

Initial position. Take the so-called "Pose of the volleyball player." Place your feet slightly wider than your shoulders and bend down, take your buttocks back. Place your palms on your legs a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (stage 4 - natural pause) and begin the exercise.

Performing an exercise. Bring your lips into a narrow circle, tighten your face and try to lower this circle down. Open your eyes wide and look up. Stick your tongue out as far as you can through the tight circle of lips. Hold the pose for 8 counts and relax by inhaling the air.

Number of repetitions: 5.

Note. Be careful not to scare the husband who accidentally entered the room.

2. Terrible grimace

Exercise impact zone: neck, area under the chin.

This exercise is called "Terrible Grimace." When it is performed, the area from the sternum to the chin should be strained.

Initial position. Get into the "volleyball pose". Stick out lower jaw so that the lower teeth are in front of the upper ones, stick out your lips as if for a kiss, and stretch your neck with all your might. Raise your head up, as if with these very lips you intend to kiss the ceiling. You should feel tension from your chin to your sternum. Take a breath cycle and hold your breath.

Performing an exercise. During a breathing pause, take your straight arms back and linger in this position for 8 counts. Do not close your mouth, feet are on the floor. Breathe in and relax.

Number of repetitions: 5.

Note. Like the previous exercise, this pose got its name for a reason.

3. Lateral stretch

Exercise impact zone: waist and sides.

Exercise "Side stretch".

Initial position. Get into the “volleyball position” and take a breath cycle until you pause.

Performing an exercise. Lower your left hand to your elbow (so that not the palm, but the elbow rests just above the knee). Raise your straight right arm and extend it out to the side above your head, above your ear. You should feel how the whole side surface your body. Hold this position for 8 counts. Take a breath and relax. Repeat on the other side.

4. Pulling the leg back

Area of ​​influence of the exercise: buttocks, rear surface hips.

“Pulling the leg back” (G.Childers term) or “classic abduction” strengthens the muscles of the buttocks and the back of the thigh.

Initial position. Get on the mat - on your knees and elbows. Stretch one leg back. At the same time, the foot should be reduced, the fingers rest on the floor. Perform a breath cycle until paused.

Performing an exercise. Raise your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

5. "Seiko"

Area of ​​influence of the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

Initial position. Stand in a knee-elbow position, put your straight leg to the side at an angle of 90 degrees to the body. The foot is on the floor. Do a breathing exercise.

Performing an exercise. During a pause, lift your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

Note. Greer named this exercise "Seiko" because the word means "flame" in Japanese. Gluteus muscle will "burn".

6. "Diamond"

Area of ​​influence of the exercise: inner side hands

Bodyflex exercise "Diamond" is called so because of the similarity of the figure formed by the fingers to a gem.

Initial position. Stand up straight, feet shoulder-width apart. Touch the fingers of one hand to the fingers of the other hand, bringing your hands together in front of you. Elbows need to be raised to parallel with the floor, the back can be slightly rounded. Perform a breath cycle until paused.

Performing an exercise. As much as possible, rest the fingers of one hand on the fingers of the other, do not lower your elbows. Stay in this position for 8 counts. Then inhale the air and relax.

Number of repetitions: 3.

7. "Boat"

Area of ​​influence of the exercise: inner thighs.

Exercise "Boat" - lean forward with legs apart.

Initial position. Sit on the mat, spread your straight legs as wide as you can. Socks "pull" on yourself. Lean back with your hands and perform a breathing cycle until a pause.

Performing an exercise. Bring your arms forward and stretch them as far as possible, trying to lower the body to the floor. Stretch for 8 counts. Then inhale and relax again, moving your hands back.

Number of repetitions: 3.

8. "Pretzel"

Area of ​​influence of the exercise: waist, lower back, outer surface hips.

Exercise "Pretzel". Try to look back.

Initial position. Sit on the mat, cross your legs so that the left knee is over the right. Try to keep your right leg as straight as possible, horizontally. Put your left hand behind your back, and with your right hand take your left knee. Do a breathing exercise.

Performing an exercise. Shift your weight onto your left hand, pull your left knee up and towards you with your right hand, and twist your torso to the left until you can look back. Hold this position for 8-10 counts. Breathe out and relax.

Number of repetitions: 3 on the right side and 3 on the left.

Area of ​​influence of the exercise: the area under the knees, the back of the thigh.

Hamstring stretch for beautiful legs.

Initial position. Lie on the mat on your back and lift your straight legs up, “pulling” your socks on. Grab your calves with your hands. Perform a breathing cycle without raising your head.

Performing an exercise. During a breathing pause, pull your legs towards you until a “pulling” sensation occurs under your knees. Hold for 8 counts.

Number of repetitions: 3.

10. Abdominal

Area of ​​influence of the exercise: abdominal muscles.

Abdominal exercise.

Initial position. Lying on your back, bend your legs and place your feet on the floor at a distance of 25-30 cm from each other. Stretch your arms up to the ceiling perpendicular to the body. Do a breathing exercise.

Performing an exercise. Stretch your arms up and lift your shoulder blades. The head is slightly thrown back, the neck is relaxed. Arms and chest stretch to the ceiling as high as possible. Hold on for 8-10 counts.

Number of repetitions: 3.

11. "Scissors"

Exercise impact zone: abdominal muscles, emphasis on the lower part.

Exercise "Scissors" is also aimed at strengthening the abdominal muscles.

Initial position. Lie on the mat on your back with your feet together. Place your hands palms down under your buttocks. Head on the floor, lower back pressed to the floor. Perform a breath cycle until paused.

Performing an exercise. Raise your legs 8-9 centimeters off the floor and begin to do vigorous swings, winding one leg after the other and vice versa, as if you were working with scissors. Work for 8-9 bills. Then inhale the air and relax.

Number of repetitions: 3.

12. "Cat"

Area of ​​influence of the exercise: muscles of the body, spine.

"Cat" strengthens the muscles of the body and works out the spine.

Initial position. Get on all fours (on your knees and hands). The head is raised up, the gaze is directed forward, the back is straight. Do a breathing exercise.

Performing an exercise. Lower your head and arch your back up as high as you can. Stay in this position for 10 counts. Breathe in the air and relax.

Number of repetitions: 3.

So, bodyflex is a system of weight loss and recovery, based on a special breathing technique. Classes, according to the author of the technique, will deeply saturate tissues with oxygen, drive away stress and activate metabolism. They can be used on their own or as an aid to any physical activity. If you find yourself in a situation where active movements are contraindicated, body flex exercises can be performed at any level of training.

So, you have decided to use this system? Bodyflex exercises for weight loss will bring, according to the author, the maximum benefit if you follow the following rules:

1. Do not exercise immediately after eating. The ideal time to practice is two hours after a light meal.
2. In no case do not exercise in stuffy rooms. Always open a window if possible.
3. Beginners should not do breathing exercises while walking.
4. Hold in the main position for 8-10 breaths.
5. Train every day and do each exercise 3-5 times.

Bodyflex exercises will help you quickly get in shape and improve your health. To track the progress of classes and additional motivation, measure your waist and hips regularly. After a month of training, you will be pleasantly surprised by the results, notes Greer Childres.

Is hyperventilation dangerous to health?

The essence of bodyflex training, according to Greer Childers, is that training on this system allows you to increase the saturation of body tissues with oxygen and, accordingly, speed up the metabolism in them. Therapeutic effect from bodyflex, according to her, is comparable to aerobics.

Be careful - hyperventilation of the lungs can be harmful to your health. Before starting classes, read the contraindications.

During aerobic exercise, active movement causes you to consume more oxygen, which the body needs to break down carbohydrates and fats and produce energy.

During bodyflex exercises, due to a special way of breathing, you force the body to receive more oxygen than it receives under normal conditions, forcing it to use this oxygen.

Thus, Greer Childers claims that by purposefully saturating your body with oxygen, you can significantly speed up your metabolism and start the fat burning mechanism. And if you simultaneously perform exercises for various groups muscles, creating an increased need for energy in certain areas, you can send this oxygen exactly to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to tissues and accelerating the metabolism that excess volumes will go away.

In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. By alternating intense deep breaths and periods of breath holding, a person receives 30-40 percent more oxygen than he consumes in normal life.

Contrary to the promised positive effect, this phenomenon can have very dangerous consequences for the body. Hyperventilation of the lungs leads to the fact that the amount of carbon dioxide (CO2) in the blood decreases, which is a necessary component for many metabolic processes. By trying to maintain the amount of CO2 in the blood, the body tries to defend itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.

In turn, all this complicates not only the loss of CO2, but also the supply of oxygen to the body. There is an opposite effect - oxygen starvation, which has a lot of negative consequences. Up to the death of brain cells, if the process becomes uncontrollable.

Based on the foregoing, it is not worth it fanatically and thoughtlessly to rush into the maelstrom of bodyflex. Just like any other practice.

In what cases should you stop doing bodyflex? Exercise saturates tissues with oxygen and accelerates blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleeds, dizziness, sleep disturbances and headaches are a definite reason to stop exercising.

Before you start exercising, you need to follow a number of precautions.

• Make sure that you do not have the following diseases and conditions:
  • problems with blood pressure (high, low - it doesn’t matter);
  • diseases respiratory system, including asthma, allergic phenomena;
  • cardiovascular diseases;
  • head trauma, intracranial pressure;
  • vision problems;
  • high fever, bleeding, exacerbation of chronic diseases;
  • pregnancy.
• Begin classes only in the presence of another person who can help you in case of loss of consciousness.
• Even if you are absolutely healthy or have not found your disease in the list of contraindications, be sure to consult your doctor!

In order to avoid unnecessary disappointment, remember that body flex exercises are designed for people who are overweight and initially slow. The therapeutic effect of these exercises is based on the idea of ​​accelerating the metabolism of obese and sedentary people, which causes the body weight to come in this way to the biological norm. However, this rate is not determined by you, but by your body. And your weight will not fall below the biological norm, even if it seems to you that you are still overweight.

Love your body and take care of your health! Good luck!

If you do not have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is already at the proper level. I hope that this article was informative and useful for you. Good luck and good luck in the sports field!

The article uses illustrations from the book by G. Childers "A magnificent figure in 15 minutes a day!".

Bodyflex - examples of video classes

What is bodyflex, many women superficially know, but only a few are correctly engaged in this system. Spending only 15-20 minutes on regular workouts with the help of the bodyflex technique, a woman takes on the desired shape and gets rid of health problems.

The founder of the system explains that Bodyflex is such a specially designed set of exercises for proper breathing, combining diaphragmatic breathing techniques, various postures to increase stretching and isotonic stances.

the main role in the classroom is given to the work of oxygen and carbon dioxide. When you hold your breath, there is an increase in the amount of carbon dioxide in the blood. Arteries instantly react to this process. They expand, preparing to receive oxygen, its remains are utilized, and the brain gives a signal to break down fat.

If a person increases physical activity, then he needs an additional volume of air.

In other words, how much oxygen a person inhales, the same amount of fat cells are burned.

Bodyflex (what it is should already be clear) helps burn calories, and eighteen times more than aerobics or shaping. You can learn it yourself and do the exercises at home. Thanks to this complex, the figure becomes slimmer, and health is stronger.

Bodyflex - pros and cons

Benefits of bodyflex:

1. There is a strengthening of immunity.
2. With regular exercise, there is no feeling of fatigue.
3. Passes irritability, headaches, because Bodyflex suggests deep breathing. Such exercises relax, and it stabilizes nervous system.
4. Reduce stress, migraines, depression.
5. Fat is burned.
6. Gets in shape muscle mass.
7. Increases energy.

The disadvantages of breathing exercises include the following:

1. If you quit regular classes, the past weight will return along with an increase to it.
2. The time allotted for classes cannot be increased.
3. You can not approach classes fanatically, this leads to overwork.
4. You need to eat only healthy food and avoid overeating.

Who suits

Exercises are suitable for men, women, the elderly in the absence of contraindications.

Contraindications

Contraindications include:

• pregnancy;
• recovery period after abdominal surgery;
• taking hormonal drugs;
• taking birth control pills and contraceptives;
• taking sedatives;
• slow metabolism;
• systemic vascular resistance;
• hypertension;
• complications after eye diseases;
• exacerbation of chronic diseases;
• spinal problems: hernias;
• period of exacerbation of diseases.

In the third week of classes, a slowdown in weight loss is observed.

Bodyflex for weight loss - features

The indisputable advantage of Bodyflex is that such a result of losing weight, as in the gym, can be obtained in a short time, with a minimum of effort, and this saves time and money. The main thing is to breathe properly and exercise.

It is very important to fix the weight and dimensions before starting Bodyflex gymnastics. This will encourage you to keep practicing. This will require a pen and notepad.

The day of the start of classes and other data must be affixed:

• how much weight;
• chest volume;
• waist;
• girth under the waist;
• hip girth;
• legs in width;
• shoulder girth.

It is important to record daily changes, especially weekly ones. At the same time, you need to remember about well-being.

To strengthen bone tissue, bracelets are put on the arms and legs., continuing to make racks with stretch marks. After preparation, they move on to the main poses. To improve the result, you need to gradually increase the load on the muscles.

How many kilograms can you lose by doing Bodyflex

Experts say that bodyflex removes volumes, i.e. centimeters, not kilograms. For example, in a week of classes, you can remove 7 cm at the waist, but it all depends on starting weight.

If the breathing or postures are wrong, then the weight will not go away.

The results may be influenced by a violation of the diet. Bodyflex does not provide for a strict diet, but there are restrictions. You can not eat flour, sweet, fatty and harmful food for the body.

Even if the weight stands still, you can not give up breathing exercises. If you refuse to exercise, then you can not only get the original body weight back, but also kilograms in excess of this.

Bodyflex classes: rules

Exercise starts in the morning to improve metabolism and get a boost of energy for the whole day:

• If desired, you can reduce the number of classes (2 times a week).
• Before doing Bodyflex, do not eat for two hours.
• You can't eat for 30 minutes after class.
• Drink only water and that without sugar and gas.
• Exclude junk food.

Breathing exercises for weight loss bodyflex

In Bodyflex, there are five main stages of breathing:

• The mouth, folded in a tube, simultaneously with the retracted abdomen, located as close as possible to the spine, produces a smooth exhalation.
• The lips are tightly compressed, and the stomach is protruded. A deep breath is taken through the nose to failure.
• A deep exhalation from the lungs must be done with the pronunciation "Groin", keeping the stomach stuck to the spine.
• You should hold your breath for a period of 8 to 10 seconds and at the same time keep your stomach tucked under the ribs so that it looks like a kind of cup.
• Take a normal breath.

What should be the correct breathing when doing bodyflex

For the correct execution of gymnastics, you need to monitor the frequency of breathing. You can check this as follows: putting your hand on your chest and stomach, fix the movement of the diaphragm.

If you perform high-quality breathing exercises, your breathing will become deep, and your weight will decrease, because the secret of bodyflex lies precisely in oxygen, which helps to burn body fat.

How does oxygen affect the human body?

• metabolism is activated;
• blood circulation improves;
• nutrients are quickly absorbed;
• toxins are removed.

Pulling the stomach under the ribs, you need to lower your head to achieve a greater effect from the massage of the internal organs. After that, you need to breathe for 8 to 10 seconds while doing the exercises. In this case, you need to try to reduce the abdominal muscles to a fine tremor.

If you need to inhale, then you do not have to endure and wait for time.

After a while, the volume of the lungs will increase, and it will be much easier to do the exercises. Dizziness after exercise is considered normal, but if the state of weakness does not go away for a long time, then it is better to be examined by a doctor and stop exercising.

When convulsions appear, you need to completely relax, squeeze and unclench your hands, shake your legs.

Bodyflex and Oxysize: what are the differences

Starting to engage in the bodyflex system, it is important to determine for yourself exactly what it is, since bodyflex has a number of contraindications. There are no contraindications and restrictions for Oxysize breathing exercises.

Oksisize fights the problems of excess volume in the abdomen and waist, removing excess fat in these places. By doing bodyflex, you can solve the problem with the hips by reducing them in size.

You can not perform Bodyflex breathing exercises if:

• there is hypertension;
• heart problems;
• there is retinal detachment;
• have a pregnancy;
• lactation period.

For Oxysize classes there are no such restrictions.

Oxysize technique involves inhaling a large amount of oxygen, but the exercises are performed silently, which is very convenient for young mothers - you can do the exercises while the baby is sleeping. Bodyflex exercises are performed with loud sounds. While holding the breath, the muscles tense up.

It will take from 4 to 10 seconds to complete one exercise in the bodyflex technique. The time for performing the exercise according to the oxysize system is 30-35 seconds.

Breathing exercises Oxysize is not accredited in the country because no additional testing has been done. But this system allows you to succeed twice as fast. Bodyflex has a time limit (25 minutes), while Oksisize does not.

Oksisize provides not five, but four stages of breathing:

1. First, take a deep breath through the nose and at the same time stick out the stomach.
2. After three short breaths through the nose, the stomach is drawn in.
3. Exhale through the mouth in a smile, the stomach is pulled in as much as possible.
4. With three short exhalations, the abdominal muscles do not relax, the stomach remains drawn in.

All steps must be performed in order 4 times. This will be one cycle of breathing in this system.

Pose Bodyflex

In Bodyflex there is a special pose - this is a stand:

• You need to spread your legs wide - up to 30 cm.
• Bend at the knees.
• Lean forward.
• Wrap your arms around your legs above knee level.
• The gaze must be directed straight ahead.

What is Bodyflex - this is such a specially designed set of exercises for proper breathing, combining diaphragmatic breathing techniques, various postures to increase stretching and isotonic stances.

This pose looks like you want to sit on a nearby chair. When performing this exercise, the back remains straight throughout the execution of all stages of breathing.

A set of bodyflex exercises. Exercises for weight loss in pictures

There are three main groups of exercises according to the bodyflex system:

• isometric - one muscle group works;
• isotonic - several are involved muscle groups;
• stretching - develop muscle elasticity.

The first stage of Bodyflex begins with the main pose.

Main pose

Feet should be placed shoulder-width apart, slightly bending them, and hands should be leaned on knee joints, keep your head straight. From the outside, you can imagine a person after a long run.

The posture is quite natural and does not cause discomfort.

Exercise should be combined with deep breathing. It is required first to take a deep breath, freeing the lungs from excess air, then make the lips the letter “o” and squeeze tightly.

Regularly performing this technique, you can strengthen the abdominal muscles and improve the figure.

Lateral stretch

With this exercise, you can remove all unnecessary from the sides and improve the spine.

The exercise is performed as follows:

1. You need to go to emphasis on one hand, raise the other up and put your foot to the side. It is important that the foot, knee and palm stand in one line. The pelvis is above the knee. You need to perform this exercise with slow breathing. When inhaling - inflate the stomach, when exhaling - retract. Performing breathing cycles, you should stand in the starting position, trying to stretch the torso. At the same time, in the mind it is necessary to count as long as there is strength to stand.
2. Repeat the same on the other side.
3. Then repeat this exercise three more times, after which you can rest.

Diamond

Helps reduce body fat in problem areas such as:

• hips;
• buttocks;
• waist;
• legs.

Hands closed in a fist should be extended forward. In this case, the elbows are parallel to the floor. The back can be slightly rounded if it is not possible to keep the elbows on the weight. It is required to start the exercise with deep breathing, controlling yourself with your fingers, pressing them against each other. You need to pay attention to the position of the elbows. They need to be held in front of you.

Pulling your leg back, you need to stand on your knee joints and rest your elbows on the floor, placing your palms down. Then stretch one leg, resting the toe on the floor. It is important to keep your head straight, look forward. Then they take a breath, draw in the abdominal muscles and raise the leg very high. The sock must be pulled towards you, trying to squeeze the buttocks.

Abdominal Press

Performance:

1. You should lie on your back, bend your knees, spread your legs to the sides.
2. Raising your hands up, without taking your head off the floor, you need to inhale and pull your hands up.
3. The head is left reclined, raising the shoulders with the shoulder blades from the floor.

Scissors

Performance:

1. Take the starting position - lying down.
2. Stretch legs.
3. Hands must be held under the buttocks so that the lumbosacral region is pressed to the floor.
4. It is required to take a breath, and raise your legs about 10 cm from the floor.
5. Horizontally, you need to cross-swing your legs very quickly.

Seiko

Performance:

1. Standing on your knees and hands, the left leg must be set aside at a right angle (ninety degrees).
2. After performing one cycle of breathing, raise the leg high up and pull it towards the head.
3. Each time the amplitude of raising the leg should be increased.

Important! It is necessary to keep the stomach retracted when exhaling, while not bending the knees.

Boat

Performance:

1. It is necessary to sit down, spreading both legs to the sides to the maximum.
2. Pull your toes towards you.
3. Putting your hands in the lock behind your back, you should rest on them.
4. You need to do one cycle of proper breathing and tilt your torso to the floor.
5. After that, you need to go forward with your hands, while stretching the muscles of the thighs as much as possible, without bending the knee joint.

pretzel

Performance:

1. It is necessary to take a sitting position on the floor and bend both legs at the knees.
2. You need to cross your legs so that the right knee is located under the left.
3. This exercise must be done alternately in different sides.
4. The lower leg must be kept straight. For convenience, you should lean your left hand on the floor, holding it behind your back.
5. And you need to put your right hand on your left knee. While inhaling, you need to draw in the stomach and hold your breath, make the transition to the main pose.

Hamstring stretch

Performance:

• Step 1. Stretching is performed lying on your back, raising your legs to ninety degrees.
• Step 2. Pull out the socks and point them down so that the feet are straight.
• Step 3. The outer calf area is wrapped around with hands. At the same time, the head remains motionless on the floor during the execution. this exercise.
• Step 4. Produce a cycle of breathing, slowly, pulling the legs to the chest. Repeat the exercise three times.

Cat

It is required to kneel, lean on your hands, keeping your back straight, look straight ahead. After breathing, you need to lower your head, while arching your back in such a way as if the body was suspended by a hook.

For beginners, this complex is quite enough.

All these exercises should be performed 3 times.

Exercises for the face and neck

a lion

Aimed at ridding the face of the second chin. Regular execution This exercise will significantly improve the condition of the skin, give it elasticity. The oval of the face will become more expressive.

Technique:

1. Hold the breath.
2. Raise your head, open your mouth with a tube.
3. Stick your tongue out to the very root. The eyes should be wide open.

Ugly grimace

This exercise stretches cervical muscles making the skin look young and beautiful.

Technique:

1. Hold your breath and raise your head to look up at the ceiling.
2. Push the lower jaw forward, close the lips into the letter "o".

Option 2:

1. Stand up straight and hold your breath.
2. Repeat the sequence of exercises from the first option, only here you need to take your hands back so that they are parallel to the floor.
3. You need to slowly raise your hands as high as possible.

Bodyflex exercises for weight loss of the abdomen and hips

Bodyflex can act only on the zones necessary for weight loss.

For example, if you need to remove the stomach and hips, you need to perform the following exercises:

• lateral stretch;
• abdominal Press;
• scissors.

Optionally, you can make more pretzel. But experts advise performing exercises simultaneously on all zones, and when the desired forms are reached, move on to areas that require adjustment.

Important! The main thing in Bodyflex is correct breathing which is an integral part of such a system. The breath should be deep and make a hissing sound. If you neglect rest, then when performing the next approach, there simply will not be enough oxygen and it will not work well to draw in the stomach. The longer the stomach is held in, the more fat cells will burn.

How to enhance the effect of Bodyflex exercises

For greater effect from classes, you can use leg weights weighing two kilograms each when performing it. They can serve as bandages or bags filled with sand or earth.

Weights are great for the Seiko exercise.. After such a workout, muscle pain is felt. This is fine. So they are growing, and the process of losing weight has begun.

This breathing technique not only promotes fast weight loss, but also the improvement of internal organs, ventilation of the lungs.

Possible complications and negative consequences

A feature of the Bodyflex system - what is it and why is it commonly called yogi breathing or a cycle full breath- consists of a 10 second breath hold. It is not recommended to practice Bodyflex for too long, because this system is built mainly on short breath holdings in combination with exercises.

This exercise is recommended by medical experts after waking up., on an empty stomach. Before this, you should drink a glass of warm water to start the work of the internal organs and the body as a whole. Throwing Bodyflex is not recommended. It should become a necessity, like brushing your teeth in the morning.

With the periodic exercise of Bodyflex, the volume of the lungs increases dramatically, blood circulation improves and the blood is enriched with oxygen, which will allow you to burn accumulated fat cells as soon as possible. But if you interrupt classes, then the weight will not only return, but can also increase significantly.

Bodyflex with Marina Korpan 15-minute complex: video

Bodyflex with Tatyana Korneeva: video tutorials

Bodyflex with Greer Childers: video in Russian

Bodyflex results: before and after photos

What is Bodyflex and what results can be obtained if you practice this technique correctly and regularly, is described in detail in our article. By following the recommendations of experts, you can not only put your body in order, but also improve your health and well-being.

Bodyflex. What is it: video

What is bodyflex and why they lose weight from it, find out in the video clip:

TOP 10 questions about Bodyflex and Oxysize techniques, see the video:

Bodyflex is considered one of the most effective gymnastics breathing, as a result of which it is possible to lose overweight. This technique combines different types exercises with specific types of load. About what it is, how it works and what it affects, read this article.

Bodyflex was developed on the basis of a special aerobic respiration , which contributes to the saturation of the body with oxygen and the breakdown of fat cells.

All exercises are performed in certain poses, as a result of which all the necessary muscles and muscles are trained, they become more elastic and elastic, the skin is tightened, and cellulite and wrinkles gradually disappear ( if they were before).

What is bodyflex: features and principles

Bodyflex with Marina Korpan is a fairly easy-to-use and very practical program aimed at dropping excess weight and stretching of flabby muscles. You only need to spend 15 minutes on this gymnastics a day, so you can quite easily include it in your main routine.

Bodyflex exercises for weight loss were divided into several main groups.

Namely, three:

• Isometric. Such gymnastics is aimed exclusively at one specific muscle group. For example, you squeeze your hand into a fist, and at that moment only the muscles in the area of ​​\u200b\u200bthe hand are tense.
• Isotonic. At the time of performing such exercises, several muscle groups are involved at once. For example, you press with one hand on the other. IN this moment you use both hands in the exercise.
• Stretching. This group exercise is aimed at training muscle elasticity. It is not enough to have inflated muscles. It is necessary that they are still resilient and elastic. Then the spine will not wedge, and the body will be more mobile, and convulsions will not torment.

Breathing exercises go well with stretching exercises, they give excellent results and are highly effective. Breathing exercises are very relaxing, significantly increasing the supply of oxygen to different parts of the body.

It helps keep the body healthy and strong. After all, most people breathe shallowly, and as a result they get a huge number of different diseases.

It is also worth noting that bodyflex exercises make the muscles of the abdomen and abdominal cavity much stronger, massage them, and this whole complex helps to avoid constipation and various intestinal diseases. Also, such gymnastics helps to cope with cellulite, it is an excellent solution to combat wrinkles, and has a very positive effect on the human body and well-being in general.

Bodyflex enriches the human body with oxygen. For example, if you hold your breath for about ten seconds, carbon dioxide will accumulate in your blood. As a result, your arteries will dilate and gradually prepare to take in more oxygen. And a large amount of oxygen helps not only to cope with excess weight, but also with poor health.

Benefits of bodyflex exercises:

• With their help, your waist can decrease by about ten centimeters in five to seven sessions.
• A set of such exercises will not take much time from you, only fifteen minutes a day.
• You can do body flex anytime and anywhere (at home, at work, in class with a trainer).
• Bodyflex has no age restrictions.
• Bodyflex is the only gymnastics that not only trains the body, but also promotes facial rejuvenation.

Bodyflex features:

• Significantly speeds up the metabolic process.
• Breaks down fat deposits by saturating the body with a large amount of oxygen.
• Strengthens the lymphatic flow, due to which slags and toxins are removed from the body.
• Bodyflex works simultaneously in two directions - it breaks down fats and can modulate individual problem areas(thighs, buttocks, etc.).
• Beneficial effect on the stomach.

Bodyflex for weight loss: how does it affect and how much can you lose weight?

The effect of bodyflex exercises is to burn excess fat cells, stretch muscles and rejuvenate the skin. Such breathing exercises contribute to the intake of more oxygen into the body. It travels with the blood to the muscles and begins to actively break down body fat, as well as remove all toxins and slags from the body. Even 15 minutes morning complex will help you use energy efficiently and keep yourself in great shape.

What is the mechanism for saturating the body with the necessary amount of oxygen during body flex training? So you hold your breath for eight to ten seconds. At this point, carbon dioxide builds up in your blood, your arteries dilate, and your body gradually becomes more prepared to absorb more oxygen more efficiently. This extra oxygen helps the human body get rid of overweight, chronic fatigue, bad mood, lack of energy and so on.

Photos before and after

It should also be noted that the bodyflex morning set of exercises perfectly strengthens the abdominal muscles, massages the abdominal organs, eliminates indigestion (if any) and prevents constipation. So, we can safely say that bodyflex gymnastics can have a beneficial effect not only on your muscles and weight, but also on some internal organs.

When “excess” oxygen appears in the body, the body needs to use it somehow, and it creates new capillaries.

With the help of a set of bodyflex exercises, you can easily lose weight in three months by five sizes. This has already been proven by a woman who is the founder of this type of gymnastics. Greer Childers went from size 52 to size 42 using body flex.

If you do breathing exercises regularly, then you can see the first results in a week or two. While fitness and classes in gym bear fruit somewhere after a month and a half of enhanced training. You can’t take a break for more than one or two days, because you will have to start everything from scratch. The main principle of this gymnastics is consistency. And anyway, why skip classes? After all, doing fifteen to twenty minutes a day is not so difficult.. And you can do it at work, at home, in the classroom with a coach. In general, wherever you feel comfortable.

And one of the main advantages of the bodyflex exercise complex is the fact that you absolutely do not have to exhaust yourself with lengthy diets. On the contrary, they should not exist at all. In this case, oxygen will do all the work for you. But this does not mean at all that you can regularly eat buttered buns, chocolates, cakes and too fatty foods.

In order to have a result, you need to eat right. Yes, you do not have to crunch cabbage and eat diet sweets all day and night. You can afford sweets, but in moderation.

And one more nuance: in the case of body flex, you do not need to increase the duration of classes. You may want to achieve the results you need as soon as possible, but believe me, you won’t do better for yourself if you exhaust yourself with long sessions for an hour a day, or even longer. This will only harm your body.

Basic principles and rules of bodyflex training

Bodyflex exercises have several rules that must be followed in order for the training to be truly effective. So, the main ones are:

• Regularity. Results will be achieved only if you practice systematically. Passes in this case are strictly prohibited. The main feature of breathing exercises is precisely that classes should never be missed. The main thing here is not the load, but constancy. As an example, if you lift the barbell once a week, you will achieve much less effect than if you raise your hands without any load every day. A one-time effort will remain an effort, and regular loads can give results in a short amount of time.
• Training of all muscle groups. Breathing exercises can have a beneficial effect on all muscle groups. If you have problems with weight, then excess fat cells are not present in a specific area, but throughout the body. In this case, you need to reduce the total volume. And if you have specific problems with the waist, buttocks or hips, you can try bodyflex exercises that are aimed purely at this area. But most often, excess body fat is distributed evenly throughout the body, and then working with a certain area will not achieve anything, and you need to work on the whole body as a whole, and then correct specific zones, if necessary.
• Exhausting diets are not required. In the case of breathing exercises, you just need to eat right. It will not work if you exercise regularly and at the same time eat a large number of calories. You can eat everything, but in moderation. And the main disadvantage of any diet is that it cannot be kept forever. And when you break after another hunger strike, you will gain even more weight than it was before the diet.

This whole set of exercises is suitable not only for people with overweight. After all, the owners slim figure There may also be some defects. And bodyflex will help to correct them.

In addition, such gymnastics will help you become healthier. So, with its help you can cleanse the lungs, strengthen the stomach, cleanse the body of toxins and toxins. Every day your body will receive more and more oxygen, and therefore, you will feel less like smoking (if you previously had such a habit).

A set of basic exercises

In breathing exercises, there are many different exercises. The main ones are:

1) a lion. Take the starting position (spread your legs no more than 30 cm). put your feet on your feet slightly above your knees. Start doing the breathing exercise. Hold your breath for a moment and pull your stomach in hard, and then take the “lion pose”. Open your eyes as wide as possible, curl your lips into a ring and lower this ring down, stick out your tongue, while your cheeks and lips should be as tense as possible.

2) Grimace. The starting position is the same as in the lion pose exercise. Only in this case it is necessary to push the lower jaw forward, stretch the lips forward and stretch the neck. You should feel tension in the neck. Then raise your head and stretch your chin towards the ceiling. In this case, you need to stand straight, throw your hands back (as if you are going to jump from a springboard). Under no circumstances should the heels be lifted off the floor. In this position, you need to be eight seconds. Repeat all five times, and before each time do a breathing exercise (holding the breath and pulling in the stomach).

3) Lateral stretch. To get started, do special exercise for breathing, and then stand in the following position: bend a little at the left knee and place the elbow of the left hand on it, right leg at the same time, set aside (it should be straight, and the foot should not come off the floor). Weight on the left side, the right arm above the head stretches until you feel tension in the lateral muscles. The hand should be near the head in a straight position. Hold this position for eight seconds. It is necessary to repeat three times, only before each time do not forget to take a breath.

4) Pulling the leg back. Starting position: you should kneel, put your elbows on the floor, palms should rest on the floor. One leg should be stretched back with the toes down, the knee is not bent, and the toe is on the floor. At the same time, the head should be raised, look ahead. Remember to hold your breath, look ahead and perform the basic pose. In this case, the buttocks should be as tense as possible. The pose must be held for eight seconds. Repeat three times.

5) Seiko. You should also be on your knees. Pull one leg slightly to the side. It should be straight and be clearly at a right angle, put your foot on the floor. Do the main breathing exercise. Then lift your straight leg up. She must rise as high as possible. Hold this position for eight seconds, rest for a couple of seconds and repeat the exercise three times.

6) Diamond. Sit on your knees, and close your hands in front of you, fingers should be extended, and elbows should be as high as possible. Round your back. Do a breathing exercise. Press your fingers firmly against each other. In this case, the muscles from the elbow to the wrists, as well as the chest, should be as tense as possible. Hold this position for eight seconds and repeat three times.

For beginners, bodyflex can help get rid of not only excess weight. Also, this technique is able to correct the following:

• Wrong posture.
• Loose skin.
• Puffiness.
• Feeling tired.
• Shortness of breath.
• Drowsiness.

This technique may seem attractive to beginners in that it absolutely does not require any additional physical training, exhausting diets, is performed only fifteen to twenty minutes a day, and can be done anywhere. All this can be attributed to the undeniable advantages of bodyflex gymnastics.

In order to master this technique, you need to learn how to breathe properly. Deep diaphragmatic breathing will help you with this. The chest remains almost motionless. This is the way all newborn babies breathe. But with age, nervous tension increases in a person, and the diaphragm muscles and internal organs begin to tighten more and more. As a result, breathing begins to gradually move to the middle of the chest. So, it can be argued that an already formed person breathes only top lungs. In this case, the latter are used only by 20%.

Deep diaphragmatic breathing has been used by people since ancient times. With its help, our ancestors could significantly improve their health. With this method of cell respiration human body are cleansed, the volume of the lungs increases, the lymph flow is activated and the work of the cardiovascular system is significantly improved.

It is best to do such gymnastics on an empty stomach. Before class, you can drink a glass of water, juice or green tea. Start with this pattern: exhale - inhale - exhale forcefully - hold your breath. In this case, the head should be lowered down.

If you do everything right, then after a week you will already see the first results.

Breathing exercises for weight loss is a combination of fat burning exercises with pranayama (from yoga) or Chinese breathing exercises. It takes no more than 30 minutes to complete a daily set of exercises, and the first effect appears after two weeks.

Clinical picture

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People over 12 years of age who do not have diseases listed in the list of contraindications (see below) can do it. In addition to the effect of losing weight and aesthetic improvement of body shapes, bodyflex exercise systems with breathing exercises give vigor, a surge of energy and help with diseases associated with weakness of muscles and ligaments.

To improve health, yogic pranayama is most often used, and for weight loss, systems are most relevant. physical education bodyflex, oxysize and chinese breathing exercises for weight loss.

Here we will dwell in detail on the modern European bodyflex system, which is most effective for losing weight. If you are not yet familiar with this system, we suggest watching an introductory video.

The action of breathing exercises

The principle of action of breathing exercises for weight loss is based on the creation of oxygen deficiency during muscle exercise and the acceleration of oxidative processes due to the subsequent increase in the oxygen content in the blood.

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The mechanism of complex action is rather complicated, but very effective. When you hold your breath, energy consumption increases, therefore, fat burning is faster. But oxygen deficiency during physical exertion automatically causes a compensatory increase in its content in the blood when breathing resumes again.

The maximum saturation of blood with oxygen causes an acceleration of oxidative processes to convert fat reserves into energy.

What happens when the oxygen content in the blood increases?

• Accelerates the absorption of nutrients in the gastrointestinal tract.
• Oxidation of fat occurs only under the action of oxygen.
• Saturation of the blood with oxygen stimulates and speeds up the metabolism.
• Oxygen is an obligatory catalyst for the conversion of fat reserves into energy.
• Excretion from the body is activated harmful products metabolism and toxins.
• The vital capacity of the lungs increases and many diseases of the respiratory apparatus are prevented.
• In the blood, the number of involved red blood cells increases.
• The amount of the stress hormone - cortisol, which many people instinctively try to lower with food, decreases. Therefore, deep breathing is very useful for those who are used to "jamming" stress.

Gymnastics from Marina Korpan

Americans Greer Childers and Jill Johnson created a technique of physical exercises in combination with the technique of deep diaphragmatic breathing from the Indian traditional system- yoga. Diaphragmatic breathing in a simple sense is breathing through the movements of the abdomen, and not the chest or shoulders.

Yoga breathing exercises are called pranayama. Some pranayama exercises have been borrowed and combined with exercise on muscle strength. This is how Marina Korpan's breathing exercises for weight loss were born, which quickly gained popularity all over the world.

The system of movements is specially thought out for women and consists of two subspecies - bodyflex and oxysize. Bodyflex is the main technique, and oxysize includes exercises for the same muscle groups, but in simplified version performance, due to which it is recommended for women after childbirth.

Read more:

Learn to pull up in a week

The effectiveness of training on the bodyflex system has been clearly proven by the author's own technique - with its help, she lost 25 kg of excess weight and turned into a slender girl. It is very easy to understand the principle of the system by watching a few thematic videos.

Bodyflex breathing technique

1. Exhale sharply through the mouth, straining the diaphragm and squeezing the air out of the lungs to the limit. It is more convenient to remove all the air from the lungs if you first draw in the stomach to the limit, then squeeze chest from the sides, and then lower the shoulders as much as possible. By the way, this is an excellent breathing exercise for losing weight in the abdomen. Correct technique exhalation must be mastered with an instructor.
2. Hold your breath for 8 - 10 counts and either rhythmically draw in your stomach to the limit so that it almost touches the spine, or (after mastering the breathing technique) - doing exercises.
3. Inhale air quickly and sharply, filling the lungs to the limit.

Oxysize Breathing Technique

1. Inhale and, sequentially, three small “dovodha”.
2. Exhale and, sequentially, three small “breaths”.

“Dovdohs” and “dovdohs” in oxysize pass at the time when breath holding is practiced in bodyflex. To master technology breathing oxysize you need to watch the video.

Bodyflex exercises

Muscular loads should be started after the breathing technique with a simple retraction of the abdomen has been mastered. This complex bodyflex is designed for 20 - 30 minutes and includes 11 exercises. To determine the speed and pace of classes, look at the body flex on the video where professionals work. Study better in the morning before meals. Each movement is performed during the interval when the breath is held.

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• A lion. IP - standing, tilt the body forward a little, and rest our hands on the hips (at a distance of 2 cm above the knees), the pelvis is somewhat laid back. Fold your lips into an oval, open your eyes as wide as possible and look up, then stick out your tongue to the limit and tighten your cheeks, as shown in the video. The mouth should not be opened too wide. Stay in this position. Area of ​​action (ZA) - mice under the eyes, neck and chin.
• The ugly grimace of the IP is the same. Straight arms are laid back, lips and lower jaw protrude as far forward as possible, since the lower teeth should be far ahead of the upper ones, after which it is necessary to stretch the neck as much as possible to a clearly visible tension and raise the head upward, pointing the lips to the ceiling (see video) . Hold on like this. ZD - neck and chin.
• Lateral stretch. IP - as before. Lower the elbow of the left hand to the left thigh (where the palm was previously), and take the left leg to the side on the toe and straighten it. The weight of the body is supported on the left leg. After that, the right arm is strongly extended to the left above the head and stretched exactly to the side, leaning towards the leg. The arm is straight. ZD - oblique muscles.
• Butt workout. IP - standing, the support rests on the elbows and knees, the leg is extended back and placed on the toe with the foot on itself. The thigh of the lower supporting leg creates an angle of 90 degrees with the lower leg lying on the floor, and the weight of the body rests on the elbows. Raise the working leg higher and squeeze the buttocks. ZD - buttocks and back muscles hips.
• Seiko. IP - kneeling with additional support on the palms, while the straight leg is laid to the side at an angle of 90? to the body and placed on the toe. The weight of the body is concentrated on one knee and palms. Raise the leg to the level of the pelvis and pull as much as possible to the head, as shown in the video. Hands can not be bent and not twisted to the side. ZD - buttocks.
• Diamond. IP - standing, hands are slightly closed in a horizontal circle at shoulder level and connected with fingertips, feet are spaced apart shoulder girdle. Squeeze your hands as hard as possible. ZD - chest muscles.
• Boat. IP - sitting on the floor with straight legs apart, pull the feet as much as possible towards you, and place your hands in support behind your back. Move your hands forward, then bend over and “go” with your hands, bending gently and strongly towards the floor. Hold this position as shown in the video. ZD - inner part hips.
• Pretzel. PI - in a sitting state, cross straight legs at the level of the knees (the right leg is on top, and the right hand rests on the floor from behind, holds the weight of the body). With your left hand, you need to pull the straight right leg to the head and twist to the right so that the gaze goes exactly behind the back. ZD - back of the thigh and waist.
• Stretching of the knee tendons. IP - on the back, lying down, raise the legs 90 degrees to the body and straighten them, put the feet on yourself, take hold under the knee and pull the legs with your hands towards you. Ideally, your knees should be close to your chest. The legs cannot be bent. Do not raise your back or head. Linger like this (see video).
• Lifting the body (on the press). IP - lying on your back with a few bent legs. Put your hands on the back of your head, gently raise your torso, stop at an angle of 45 to the floor and linger at the top point for 8 counts. ZD - press.
• Scissors. IP - on the back, hands under the buttocks. Raise your legs 10 cm (in a straightened state) and vigorously reduce and spread them, crossing them in turn.

Bodyflex is a unique technique based on and allowing you to effectively lose weight without active physical activity. The technique combines complex and diaphragmatic breathing at the same time. With the help of bodyflex gymnastics, you can lose several kilograms of fat in a couple of weeks without diets, it is enough to devote 15 minutes a day to classes. What is the secret?

The most important thing to do gymnastic exercises from bodyflex - proper breathing. Very few people are able to breathe through the diaphragm, that is, due to contractions of the muscular septum that separates thoracic region from the peritoneum.

• We recommend reading:

With diaphragmatic breathing, more oxygen enters the body, which effectively breaks down body fat.

An important component of the complex is special static exercises, which are designed to stretch the main muscle groups, but the intensity of all movements is quite low.

The bodyflex is based on elements. Greer Childers, a housewife from America, came up with the idea to build a new complex breathing exercises to help you lose weight. The author of the technique herself managed to lose 40 extra pounds in three months, tighten her body and tone her muscles.

The results of classes on the bodyflex system:

• The lymph flow improves, the muscles become stronger and more elastic;
• There is flexibility of the body and grace in movements;
• Accelerates the metabolic process in the body;
• and activity of the heart;
• Edema passes;
• The body is freed from toxins and toxins;
• Fat deposits are effectively burned, especially in problem areas;
• The skin is smoothed, wrinkles disappear, cellulite disappears;
• The body receives a powerful charge of energy and new forces.

An important rule for doing this gymnastics is regularity. Training should be carried out daily, and not occasionally, body flex should become part of the usual way of life, otherwise there will be no effect.

Tips for performing a set of exercises:

• It is advisable to do gymnastics in the morning before breakfast, you are allowed to drink a glass of water before training;
• You can do body flex in the evening, but you need to do this on empty stomach- not earlier than 2 hours after a meal;
• Do not be fanatical about training, otherwise excessive loads lead to dizziness and poor health;
• Before starting classes, it is advisable to open the window and ventilate the room well, because the body must be saturated with oxygen;
• No need to starve, it is important to balance the diet and make it fractional (you need to eat in small portions 5-6 times a day).

Correct breathing technique

The quality of breathing plays a huge role in achieving high results when doing bodyflex, since the body must receive required amount oxygen.

First, we take the starting position:

• We place the feet 30 cm wide,
• We bend our knees, as if we want to sit down;
• Hands clasp the legs above the knee;
• We raise our heads up.

5 stages of breathing

The diaphragmatic breathing technique consists of 5 stages.

1. Having formed a tube with your lips, we exhale through the mouth, completely freeing the lungs. At the end we purse our lips.
2. We take an energetic breath through the nose so that the air fills the lungs. If the breath is performed correctly, then it is accompanied by noise.
3. We push the air sharply out of the lungs, squeezing the abdominal muscles and opening the mouth. The exit of air is accompanied by a characteristic sound "block" - this is a sign that the action was performed correctly.
4. We pull in the stomach with force so that it is pressed against the spine, at this moment the air should not enter the mouth and lungs. Hold your breath for 8-10 seconds.
5. Take a sharp deep breath and relax all the muscles.

A set of exercises

Breathing exercises for weight loss bodyflex consists of 12 exercises. This set is basic and is aimed at working out the main muscle groups.

• "Lion" (5 approaches)

Take the starting position: standing on the floor, spread your feet shoulder-width apart, tilt your body forward a little and rest your palms on your legs above your knees, hold your breath after exhaling and pull in your stomach. Open your eyes wide and look at the ceiling, strain facial muscles, round the lips in the form of the letter "O", stretch out the tongue. After standing for 8 seconds, return to the starting position.

• "Ugly Face" (5 reps)

Stand in the starting position from the first exercise, push the lower jaw and lips forward, then stretch the neck, head up. Count to 8 and relax everything.

• Lateral (3 sets on each side)

Take the starting position, then bend the right arm and place the elbow on the right knee. Straighten the left leg and take it to the side, stretch the toe, with the foot touching the floor. Transfer body weight to the right leg. Unbend the left hand, raise it up and hold it above the head for 8 seconds, then return to the starting position.

• Retracting the legs back (3 repetitions with each leg)

Get on your knees, rest your elbows and palms on the floor. Extend one leg and pull back, pointing fingers down. After doing the breathing exercise, pull the stomach in strongly and raise the leg to the maximum height. After counting to 8, return back.

• Seiko (3 sets each leg)

Lean on your palms and knees, take one leg to the side. Having done respiratory complex, lift this leg high up, after 8 seconds, lower it back to the floor.

• "Diamond" (3 times)

Stand straight, feet shoulder-width apart, connect your fingers in front of your chest in a ring, hold your elbows at maximum height. After doing breathing exercises, draw in the stomach and forcefully close the fingers of both hands. After counting to 8, relax.

• "Boat" (3 sets)

Sitting on the mat, spread your legs in the form of the letter "V". Lean on your palms, moving your hands back. Do a series of breathing exercises, move the body forward, placing your palms in front of you on the floor. Pull the arms and torso further and further, stretching the muscles of the thighs. Wait 8 seconds and straighten up.

• Pretzel (3 reps per leg)

Sit in Turkish, put the right leg on top of the left. Straighten the left leg, put the right hand behind the back, take the left knee on the right knee. After breathing exercises, redistribute the weight on the right palm and pull the right knee with the other hand towards you, gradually turn the body to the right side. Wait 8 seconds and relax.

• Stretching the muscles under the knees (3 sets)

Lie on the floor, straighten your legs and aim them at the ceiling, grab your calves with your fingers, point your socks towards you. After doing breathing exercises, diligently pull the legs towards the body, keeping the buttocks on the floor. After 8 seconds, relax and release your legs.

• Pumping the press (3 repetitions)

Lie on your back, bend your knees, spread your feet 30 cm wide, put your hands on the ceiling. After breathing exercises, stretch your arms even further, tearing your shoulders off the mat, tilt your head back, look up. After counting to 8, return to the starting position.

• Scissors (3 sets)

Lie on your back, connect straightened legs, place your palms under the buttocks. After completing the respiratory complex, raise your legs above the floor to a height of 8 cm, straighten your feet and make energetic horizontal swings with your legs. After 10 seconds, lower your legs back and relax.

• "Kitty" (3 sets)

Get on your knees, resting your palms on the floor. Having done the respiratory complex, at the 4th stage, lower your head to the floor and round your back like an angry cat. Count to 10, relax and straighten your back.

Bodyflex gymnastics can be a real find for women who want to find ideal shapes and get rid of extra pounds. Fulfilling simple exercises complex, you can achieve a stunning effect in a short period.

Contraindications

With some diseases and conditions of the body, bodyflex exercises will have to be abandoned permanently or postponed for a while.

• Pregnancy;
• Heart failure, high pressure, arrhythmia;
• bleeding;
• Glaucoma and myopia;
• endocrine diseases;
• Neoplasms, including benign;
• The period after surgical interventions;
• Hernia of the spine;
• Exacerbation of a chronic disease.