Gymnastics bodyflex for weight loss. Bodyflex exercises for burning body fat in problem areas

Bidiflex exercises are a technique correct breathing at runtime exercise, contributing to the acceleration of metabolic and metabolic processes. It helps to quickly lose weight, restore muscle tone and start the process of burning fat deposits accumulated in deep layers dermis. Many women noted that after a week of productive Bodyflex exercises with Marina Korpan, they began to look much younger, the body was filled with energy, and the long-awaited weight loss was not long in coming.

The bodyflex breathing gymnastics system is a combination of special poses for stretching the muscle ligaments and a “diaphragmatic” exercise that helps to burn internal fat. It's fast and effective method reduce body volume, activate weight loss and get rid of the visual manifestations of the "orange peel" on the body.

The essence of the method of respiratory weight loss lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure rises, the level of sweat secretions increases and chemical reactions occur that contribute to the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of losing weight are absolutely not important. You can study at home, clean rooms or cook food, but at the same time breathe correctly according to the following system:

Bring your breath in calm state so that the pulse is at around 60-70 beats per minute. Take a deep breath and feel your lungs fill with oxygen.
Begin to exhale smoothly through your mouth so that your lips are folded in a tube. At the same time, draw in the stomach so that the anterior abdominal wall touches the spinal column.
Take a sharp breath in through your nose while keeping your lips closed. It is necessary to inhale so that the tummy pouted as much as possible and leaned forward.
Now you need to start exhaling through your mouth, saying “groin”, so that there is no oxygen left in the lungs at all. Wherein the stomach should “stick” to the inner wall of the spine.
Hold your breath for 8 to 10 seconds so that the abdominal muscle and lower back connect. The back is even.
Start inhaling the air and repeat the exercise again.

In order for breathing training to be effective, it is necessary to learn how to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the moment with the “groin” exhalation, trying to do it in a relaxed state without straining muscular system. Then the stomach will "go" as much as possible over the ribs, thus forming a hollow "bowl".

For more information about breathing, see the video from the trainer:

What happens to the body

Trainers say that the most favorable time to start a lesson is in the morning. It can be light exercises, half-hour gymnastics or proper breathing, which can be done without getting out of bed.

During the execution of the "inhale-exhale-hold" scheme, the following occurs:

activation of metabolic and metabolic processes;
elimination of symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
immunity is strengthened and the likelihood of colds in the demi-season and winter period of the year.
relaxation of the central nervous system and localization of the effects of stress;
increased sweat secretions, through which toxins are removed from the body;
internal fat, enveloping the vital organs, breaks down and is excreted through the sweat glands;
the key arteries expand, and as a result, the cells prepare for the maximum absorption of oxygen, due to which the available air in the body is "utilized", which leads to the breakdown of body fat;
the muscle corset is tightened, making the outlines of the waist more refined and pronounced;
all this helps to cope with smoking cravings, speeding up metabolic processes and facilitating the rapid removal of nicotine and tar decay products from the blood.

A set of 10 breathing exercises for weight loss

Below are 10 exercises for the waist, abdomen, hips and sides in pictures.

Even a beginner can easily master this technique in order to remove excess body volume at home, restore postpartum muscle tone of the abdominal cavity, master gymnastic complex for stretching and to model a clear outline of the silhouette. Go?

The scheme is this:

Take one of the following positions, which is in the pictures below;

Exercise Diamond

Pulling hands back

Lateral stretch

Simple press

Scissors horizontal

Scissors vertical

Boat

pretzel

Dog

Cat

Who is the breathing method suitable for?

Marina Korpan has repeatedly focused on the fact that the breathing pattern with a mandatory delay is suitable for absolutely any person, regardless of social status, gender and age criteria. A woman, a girl, a grandmother and all representatives of the strong half of humanity can master breathing exercises in order to significantly improve their health, while achieving impressive results in losing weight.

Advice! If you want to clean your stomach, tighten your side, or achieve a result of minus ten kilograms in two months, then this breathing exercise scheme is guaranteed to suit you. Most importantly, watch the video tutorial for free to do it right respiratory complex and do no harm to your health.

This set of physical and breathing exercises for weight loss is based on three types of exercises, which, together with proper breathing, have a positive effect on the body of a man or woman, forcing muscles to work out and burn the subcutaneous tissue. fat layer. The main complexes include exercises:

isometric, which allow you to work out one muscle group in detail, making them more elastic, elastic and pronounced against the background of the whole body;
isotonic, aimed at activating the work of several muscle groups, exerting an equivalent effect on them;
stretching, allowing you to master the skills of gymnastics and significantly strengthen the muscular system of the whole organism.

To make the process of losing weight as productive as possible, experienced trainers And professional athletes advise to carry out regular workouts which will include all three types of exercise.

If you want to speed up the time of weight loss, then it is recommended to extend the standard workout from 15 to 20 minutes, doing it every day at any convenient time.

We recommend that you carefully watch the online video, in which the training takes place non-stop. If you want to learn on your own this complex, then the best solution would be a home training course, before which you will attend a trial lesson on Bodyflex under the guidance of an experienced trainer.

Opinion of experts and doctors

The Bodyflex weight loss technique has supporters and opponents. However, almost all doctors agree that this complex, performed in the morning, has a beneficial effect on the human body. The same can be said about the Oxysize system, which is based on a minute of proper breathing and concentration on the body's reactions.

Doctors advise:

use Bodyflex to strengthen the abdomen in the first weeks after childbirth (with the exception of women who have undergone a caesarean section);
do breathing exercises while lying down if your leg or arm is atrophied due to a stroke;
do not pull the limbs up when breathing exercises so that a joint damaged by arthritis does not bring pain;
in case of a runny nose, work out the Bodyflex system in a bath with the addition of aromatic or ethereal essences of menthol, peppermint or lemon;
refrain from strong physical activity and reduce the time of classes to 5 minutes if there was previously a difficult birth, a hip or buttock was damaged, and a low blood pressure was observed throughout the week:
abandon gymnastic stretching during Bodyflex if the gluteal nerve is affected, the shoulder is damaged, or a disease of the musculoskeletal system is diagnosed.

If you are a young beginner in this system, then start mastering breathing method gradually, trying to do everything right and strictly follow the recommendations of the coach.

15 exercises for the face and neck

They help smooth out wrinkles and deep folds on the face, tighten the second chin, and strengthen the muscles of the cheeks, preventing them from sagging, as a result, skin elasticity improves.

The schema is the same:

Do it first breathing exercise, hold your breath, draw in your stomach;
Take one of the following positions, which is in the pictures below;
After 8-10 seconds, return to the starting position and inhale.

No. 1: works on the area above the upper lip

No. 2: works out the area under the lower lip

No. 3: works on the nasolabial folds

No. 4: strengthens the muscles of the cheeks

#5: Reduces the Deepest Creases

No. 6: tightens the muscles of the face and neck

No. 7: removes the second chin

No. 8: smoothes wrinkles on the neck

No. 9: trains the muscles of the neck

No. 10: tones the skin of the face

#15: Smoothes Forehead Wrinkles

Contraindications for breathing technique

In order not to harm health and achieve the desired indicators in losing weight, it is necessary to study the list of contraindications that prohibit the practice of breathing exercises with a long breath hold. Marina Korpan advises people who suffer from:

hypertension aggravated by existing cardiovascular dystonia or ischemic disease brain;
cardiovascular diseases that are congenital or acquired;
acute forms of chronic diseases of vital organs, even if the disease is in remission;
diseases of the organs of vision that are severe (to be sure of this, take a test in which a picture with figures of different sizes is shown);
unstable stool due to disruption of work gastrointestinal tract, the presence of diabetes mellitus or malfunction of the pancreas.

In addition, the restriction on attendance is imposed on those people who have problems with the thyroid gland, venous varicose veins or suffering from attacks of sudden panic attacks. It is better to postpone classes if in the next two weeks you will have a strip operation, childbirth or other medical manipulations with the use of potent drugs.

Why training doesn't work

This question is asked by many people who have embarked on the path of weight loss. Let's immediately identify the main mistakes that beginners make:

Neglect of compiling an individual menu rich in vitamin and mineral components. If you want to get rid of extra volumes, then you should not drastically limit yourself in food, torment yourself with debilitating diets, or, conversely, overeat. Experts advise to eat in small portions and do not forget about dietary supplements.
Lack of regularity in training. If you do breathing exercises 1-3 times during a calendar week, then it will be pointless to wait for the results. Trainers are sure that 15 minutes a day is the minimum that each person can allocate to improve their body.
Taking hormonal drugs, contraceptives or sedatives. These substances slow down metabolic and metabolic processes at the cellular level, therefore, it is necessary to start practicing breathing exercises in order to lose weight only after the course of administration is over.

"Bodyflex" allows you to get rid of extra pounds that will never return if you give up bad habits and adhere to the principles healthy eating. Then your body will be visibly strengthened, the condition of the skin will improve, and the graceful curves slim body will open up unlimited scope for experiments on the image!

To get started, decide on the time, you only need 15 minutes, and it's better if it's in the morning. It is worth remembering that the exercises are performed on an empty stomach, if it is problematic to do it in the morning, choose another time of the day, but only eat nothing for two hours before training. No special equipment is required, any clothes that are comfortable for you will do.

Before starting the complex bodyflex exercises , measure yourself: waist, abdomen, hips, arms and legs. Write down the data. This is to watch your figure change, measure every seven days. Remember that this program is aimed at dropping body fat and extra centimeters at the same time. The main thing is the volume reduction.

To begin with, consider the bodyflex breathing technique. Get into the initial body flex position. Put your feet shoulder-width apart, bend forward, resting your hands just above your bent knees, take your buttocks back - as if you are going to sit down. Breathing is performed in five stages:

Slowly exhale all the air from the lungs through the mouth;
Breathe in as much air as possible quickly through your nose;
Then quickly exhale all the air with force from the diaphragm;
Pull your stomach in and hold your breath for 8-10 counts (seconds);
Relax and breathe.

1.Lion Get into the initial body flex position. Perform the breathing exercise, and then move into the main pose of the exercise.

Basic pose: This pose is designed to work on the face, cheeks, under the eyes, wrinkles around the mouth and nose. We will first collect the lips in a small circle. Now open your eyes very wide and lift them up as if you were tightening the muscles under your eyes. At the same time, lower the circle of the lips down, thereby straining the cheeks and nasal area, and stick out the tongue to the limit without relaxing the lips. Hold this pose for eight counts. The pose is performed five times.

Make no mistake:

Don't open your mouth too wide. The circle should be very small, as if you are surprised.
When you stick your tongue out as far as possible from a low small circle of lips, you should feel how the muscles stretch from the area under the eyes to the very chin.
When performing this exercise, you can either remain in the initial breathing position all the time, or straighten up after drawing in the abdomen. Standing, perform the main pose for eight counts, and with an exhalation, return to the starting pose.

2. An ugly grimace. This exercise will help you get rid of the double chin, sagging and wrinkling of your neck. Stand in the starting pose, do the breathing exercise, and smoothly move into the main pose of the exercise.

Basic pose: stand up straight, move your lower teeth behind your front teeth and stick out your lips, as if you are trying to kiss someone. Sticking out your lips, stretch your neck like a stubborn bulldog until you feel tension in it. Now raise your head and imagine that you are about to kiss the ceiling. You should feel a stretch from the tip of your chin all the way to your sternum. The next morning, do not be surprised, the neck will hurt, I will sharpen that the neck muscles have never worked before. Do the exercise 5 times.

Make no mistake:

Do not close your mouth, you just need to cover your upper teeth with your lower teeth and push your lips forward.
When reaching for the ceiling, do not stand on your toes, stand on a full foot.
Between repetitions, return to the main breathing pose.

3. Lateral stretch. This exercise will help you say goodbye to flabby muscles at the waist and sides. Stand in the initial position, perform a breathing exercise, draw in the stomach and smoothly move into the main pose of the exercise.

Basic pose: Pull the right leg to the side, keeping the feet on the floor, on the toe, and place the left hand on the elbow on the bent knee. Transfer the weight of the whole body to the bent knee. Now raise your right arm and stretch it over your head, you should feel the muscles stretch from your waist to your armpit. Do the exercise three times on each side.

Make no mistake:

To properly stretch, do not bend your arm above your head at the elbow.
Try to find balance, the posture must be correct and do not lean forward

4. Pulling the leg back. This exercise helps to tighten the most problematic areas of the body: the buttocks and the back of the thigh. The starting position for this exercise is a little different: get down on the floor, leaning on your palms and knees. Now get down on your elbows. Stretch your right leg straight behind you, pull the toe towards you and do not bend your leg at the knee. Your weight should be on your elbows and hands, looking at the floor. Next, perform a breathing exercise, draw in your stomach and take the main pose.

Main pose: lift the right leg abducted from behind as high as possible, the toe towards you. To create tension in the buttocks, squeeze them. Hold this position for 8-10 counts. Release your breath and lower your leg down. Do the exercise three times for each leg.

Make no mistake:

Do not forget that the sock is always pulled over with a “hatchet”.
The leg should be straight and taut, like a string, do not bend the leg at the knee.
Start counting only when you lift your foot up

5. "Seiko". This exercise is great for stretching. outside hips. Stand in the starting position: you should stand on outstretched arms and knees, take your straight right leg to the side at a right angle. Perform a breathing exercise, hold your breath, draw in your stomach and move into the main pose.

Basic pose: Raise the outstretched leg to the level of the hips and pull it forward to the head. The leg is straight, the toe is pulled over. Hold this position for 8-10 seconds. Breathe in, relax. Do the exercise three times on each leg.

Make no mistake:

Do not bend your leg at the knee, it should be straight.
Try to raise your leg as high as possible.
When doing this exercise, keep your arms straight, if it is very difficult, you can deviate in the opposite direction.

6. "Diamond". This exercise will help you strengthen your arm muscles (biceps and triceps) and tighten up a bit. pectoral muscles. Take the starting position: stand with your feet shoulder-width apart, close your hands in front of you. The elbows do not hang, and each finger is connected to the finger of the other hand. Hands touch only with fingers, not palms. You can round your back a little. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: rest your fingers against each other, with all your strength. Feel the muscles in your arms and chest tighten. Hold for 8-10 seconds, inhale and relax your hands. Repeat the exercise three times.

Make no mistake:

Touch only with your fingertips.
Don't drop your elbows. If the elbows are lowered, then only the pectoral muscles will work for you, and the muscles of the arms will not work.

7. "Boat". This exercise perfectly tightens the flabby muscles of the inner thighs. Take the starting position: sit on the floor, open your legs in different sides as wide as possible. Do not take your heels off the floor, pull your socks towards you. Place your straight arms on the floor behind you in the palm of your hand. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: put your hands on the floor in front of you and bend at the waist. Slowly move your hands forward, leaning gradually lower and lower. You should feel the muscles in your inner thighs stretch. Hold at the end point for 8-10 counts, inhale and repeat everything again. Do the exercise three times.

Make no mistake:

Stretch very carefully, no sudden movements, to avoid injury.
Don't bend your knees.
Do the exercise according to your abilities, take your time, listen to your body.

8. "Pretzel". This exercise to tighten the outer thighs, and also help to reduce the volume of your waist.

Take the starting position: sit on the floor with your legs crossed at the knees. Place your left leg, bent at the knee, on top of your right leg, also bent at the knee. Put your left hand behind your back and put it on the floor, and with your right hand take yourself by the left knee. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: your weight is on your left hand. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso at the waist to the left, look back. In this position, you will feel how the muscles of the outer surface of the thigh and waist are stretched. Hold this position for 8-10 counts. Exhale and start again. Do this exercise three times with your left leg on top and three times with your right leg.

Make no mistake:

Try to pull your knee up and forward.
When you bend at the waist, try to look as far behind your back as possible.

9. Stretching the hamstrings. This exercise perfectly works out one of the most problematic places in women - rear surface thighs, as this is where cellulite formation occurs. Take the starting position: lie on the floor on your back. Raise your straight legs up, pull your socks towards you so that your feet are flat. Reach your hands to your legs and grab your calves (if you find it difficult, you can keep your hands behind your knees). Do not take your head off the floor, do a breathing exercise, pull in your stomach and take the main pose.

Basic posture: legs remain straight, gently, without jerking, pull your legs closer to your head with your hands, while not lifting your buttocks off the floor. You should feel a stretch in your hamstrings. Hold at the end point for 8-10 counts, inhale, relax and return to the starting position. Do the exercise three times.

Make no mistake:

Don't bend your knees, this will be the hardest one to start with, but your main goal is a straight line from your buttocks to your feet.
Keep your head and buttocks off the floor.
The toes are pulled over.

10. Abdominal. This exercise works both the lower and upper abdominals. Take the starting position: lie on your back and straighten your legs. Bend your knees, feet firmly pressed to the floor at a distance of 30-35 cm from each other. Raise your arms above your head, do not take your head off the floor. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: lift your shoulders and shoulder blades off the floor, stretch your arms to the ceiling. The head is thrown back. Try to get off the floor as high as possible, stretch your chest up. Having reached the end point of the exercise, linger here for 8-10 seconds. Now lower yourself slowly to the floor - first lower part back, then shoulders, and then head. Do the exercise three times.

Make no mistake:

To avoid injuring your neck, keep your head tilted back. Raise your chin.
When doing the exercise, do not sway.

11. "Scissors". This exercise is for lower muscles belly. Take the starting position: lie on your back on the floor, stretch and close your legs. Place your hands palms down under your buttocks so as not to injure and support your back. Do not raise your head and lower back. Do a breathing exercise, draw in your stomach and hold your breath. Now move into the main pose.

Basic pose: raise your legs together above the floor by 8-9 centimeters. Do scissors: wide leg swings to the sides, like scissors, so that the legs are one above the other crosswise. Pull your toes away from you. Do this for 8-10 counts. Exhale. Repeat three times.

Make no mistake:

To avoid hurting your back, always keep your hands under your buttocks.
Do not lift your legs high, so you take the load off abdominals, the best option is 8-410 cm from the floor.
Don't raise your head, it should be on the floor.
Swing quickly and spread your legs as wide as possible.

12. "Cat". This most useful exercise of all, as it includes the back, hips and abdomen. In addition, it is very helpful for those who have back problems. Stand in the starting position: rest your hands and knees on the floor. Palms should be on the floor, arms straight, back straight. Keep your head down, look straight ahead. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: tilt your head and at the same time arch your back, raise it as high as possible, you should look like an angry cat. Hold this position for 8-10 counts. Exhale and relax your back. Repeat the exercise three times.

Make no mistake:

This exercise is done smoothly, looks like a rolling wave.

Many are convinced that in order to lose weight, you need to regularly torture yourself with hard, long hours of training, but often this approach not only does not lead to results, but also causes all sorts of health problems. But there are more gentle methods that help you get in shape, only improving your health, and one of them is body flex with Marina Korpan. The complex takes only 15 minutes but still gives amazing results.

Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced a problem excess weight and, tried a lot in trying to get rid of it. At some point, she became interested in the author's technique of the American Greer Childres - a set of exercises that includes aerobic exercise and breathing techniques for weight correction and the figure in general. Therefore, Korpan cannot be considered the direct author of bodyflex - she adapted the technique and created a large number of video tutorials on it, which found immense popularity among Internet users.

Marina Korpan has already written several books about the practice of Bodyflex, including the following:

"Bodyflex: breathe and lose weight." The book is about how to reduce weight by 10-20 kg at home and without strict diets. Offers a description of available recipes and exercises that everyone can do on their own, without an instructor and additional equipment. The author advises to allocate only 10-30 minutes for loads, which is very convenient for those who do not have enough time.
Okisayz: lose weight without holding your breath. Another popular and affordable benefit that offers to help your body and figure only through the correction of the respiratory process.
Bodyflex for the face: how to look 10 years younger. Breathe and be young. The book tells how to rejuvenate without resorting to injections and without visiting surgeons. Just do it regularly simple exercises. The book shows detailed gist the work of the muscles of the face, explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correct the oval of the face, reduce nasolabial folds, get rid of health problems.

Bodyflex with Korpan: the essence of technology and efficiency

Rapid weight loss with Marina Korpan on bodyflex requires devotion to classes for only 15 minutes in the morning between waking up and breakfast. Through a combination of proper breathing and exercise, you can achieve the following results:

Fat burning by saturating the muscles with oxygen.
Strengthening the muscles of the body, filling the body with vigor and energy.
Normalization of the digestive tract and cardiovascular system.
Improving complexion and skin condition.
Elimination of edema, getting rid of shortness of breath.
Improve mood and combat fatigue.

In comparison with other methods of contraindications, bodyflex has quite a few contraindications, but they exist. So, it is not recommended to perform such exercises at high temperature, pressure surges, exacerbation of diseases, pregnancy.

There are no other contraindications, but to increase efficiency it is recommended to adhere to the following recommendations:

eat in small portions and often;
try to exclude from the diet flour, fried, sweet;
do not eat food 2.5-3 hours before bedtime.
Drink plenty of water.
Try to eat plenty of fresh fruits and vegetables.

Bodyflex breathing exercises with Marina Korpan are based on the following components:

Breathing is five-stage, with the obligatory participation of the diaphragm.
Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail in the corresponding videos.
Fitness, that is, the shape of the body and the level of preparation for adaptation to stress. This also applies proper nutrition, which, according to bodyflex experts, is very important.

For the implementation of the complex to work, It is also important to consider the following recommendations:

You need to do it exclusively in the morning and on an empty stomach. If you do not have such an opportunity, then it is necessary that at least three hours have passed since the last meal.
Lessons involve controlled breath holding. To avoid negative consequences, do not exceed the time recommended by the instructor. You can not devote more than an hour to the exercises. In the process of losing weight, perform complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.

Bodyflex includes 8 best lessons with Marina Korpan. The following is worth knowing about them:

They help to work out the stomach, hips, neck, arms, and also the face.
A special "physical education for the cheeks" allows you to replace Botox, fillers and other similar procedures.
Each lesson begins with an introduction to the system itself and its key elements. You will learn how to work out breathing, the instructor also corrects the mistakes of his assistants in the video. At the same time, you do not need special shells and clothes - a small piece of the room and 15 minutes a day are enough.
Each complex is aimed at accelerating the processes of fat burning. It provokes an active release of carbon dioxide into the blood during breathing, therefore it has contraindications, which were mentioned above.
All lessons are available online and you can watch them for free. In fact, there are more than 8, but this selection includes the most popular ones.
Bodyflex reviews, which are almost always positive, are noted as additional benefit the fact that exercise does not force you to leave your comfort zone, because many fat people are often embarrassed to work out in groups, jogging in front of other people. Personal trainer also not everyone can afford it, but absolutely everyone can spend 15 minutes a day in the morning if they wish.

We offer you to watch a video demonstrating the implementation of the exercises.

Lesson 1.

First, the trainer introduces us to the technique of correct breathing, which involves exhalation, sharp inhalation, noisy exhalation and holding the breath. After showing a small set of exercises aimed at different groups muscles: abs, chest and biceps, legs, back, quadriceps and large gluteal muscles. The complex ends with a kind of “rinsing of the intestines”, suggesting a pose on the floor with an emphasis on the knees and hands. It is necessary to alternately draw in and relax the stomach on the second exhalation at a fast pace. The exercises are repeated three times.

Lesson 2

It begins with the gradual development of diaphragmatic breathing. After the muscle exercises begin shoulder girdle, arms, press, oblique abdominal muscles and all muscles (exercise "cat").

Lesson 3

It involves training the lower body and includes six exercises: lateral stretching, side crunches, kneeling, Seiko exercise for the upper leg and quadriceps, two exercises for the press.

These exercises already require certain skills, because for them correct execution It's important to take control of your body. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working out the muscles of the legs, we rely on only one point - the palms and knees, it is important to control the balance of the body and not lose balance. It is also important to keep balance in mind when first doing exercises for the obliques, otherwise they will be ineffective.

Lesson 4

It is logical and understandable when a variety of weight loss complexes are developed by fitness instructors or other specialists. But one of the successful and sensational methods around the world was created by a mother of many children, who was simply tired of wearing large-sized clothes. This .

The benefits of bodyflex breathing exercises

Its essence lies in a special aerobic respiration, which allows you to more fully provide the structures with oxygen. Against this background, reproducible various movements become much more effective. It's no joke, 10 minutes of body flex can take as much energy as an hour of jogging.

Bodyflex breathing exercises are being worked out not only by the leading muscle groups with problems, but even by the facial ones. That allows you to tighten the contour and refresh the skin color.

It is better to do it without absenteeism - daily, but do not devote too much time to it. Of course, longer sessions will burn more calories, but they will also tire you out so that the effect may well be reversed. Optimal - 20 minutes a day. Half an hour is the maximum.

A special condition that is very important to observe is that classes must be started with empty stomach. It is best to exercise after waking up in the morning. However, if this is not possible, then after a meal you need to withstand at least a couple of hours.

The results will not be as fast as many would like. But after a week, the initial changes at the waist will already be revealed. In general, it should be noted that volumes in general will go first. And after that, metamorphoses and muscle relief will become more obvious. Bodyflex, like many other breathing exercises, creates a very long-term effect. Well, if you make this complex a daily habit, then you can forget about problems with overweight and prolong your youth.

Thanks to this system, tension disappears, flexibility and lightness appear. In the process, the capacity of the stomach decreases due to muscle contraction. And this means that less food will be absorbed until the moment of saturation.

In addition, bodyflex breathing exercises help prevent seasonal colds, and are useful for problems with the lungs, heart, and digestive system.

You can work out in the gym or at home. This does not affect the result, but makes the complex more accessible.

Contraindications for bodyflex breathing exercises

Common to all is the observance of strict diets. A lot of energy will be spent, therefore, nutrition should be as complete as possible. Although, of course, it will not be superfluous to refuse buns and sugar.

You should consult with your doctor about the possibility of practicing according to this method if you have diseases:

severe heart;
vessels of the brain;
acute inflammatory nature (restriction changeable);
chronic (avoid during exacerbations);
with tumor spread;
threatening bleeding.

Pregnancy is also a reason to postpone classes for a certain period.

How to breathe during bodyflex gymnastics

The breathing technique is probably the most important thing to master. Therefore, this should be done even before the gymnastics itself. Don't forget to ventilate the room before starting. Initial posture: knees bent, hands resting on them. Look and head forward.

Exhalation through the mouth.

It is important that the whole air is released from the lungs. Try to squeeze it out as much as possible.
Lips make the letter "O".
Pull them out, as if for a whistle.
Start exhaling. Slowly, at a calm pace.
When there is no way to squeeze out more air, the lips close.

The stage of breathing exercises bodyflex, including the inhalation of air through the nose.

The mouth is not involved. Tightly closed.
Loud short inhalation through the nose. To do it right, imagine that you have emerged from the water. Inhale sharply and briefly. But take in as much air as possible.
Inhale in the same way again and again.
When the air has nowhere to hold, stop breathing.
The mouth is closed. Nose seems to be missing.
We keep the air in ourselves.

Mouth exhalation.

Open your mouth, rounding it wide.
Tighten your abdominal muscles and diaphragm.
A sharp exhalation should be accompanied by sounds like "puff".
Push the contents of the lungs to the limit.

Retention of breath. This stage is key in bodyflex breathing exercises..

The mouth and sinuses are not included.
Lower your head a little.
Press start to tighten in itself.
Pull the internal organs together with the abdominal muscles inward and upward.
When the stomach "sticks" to the vertebrae, stop (it is optimal to count up to 8).

Inhalation through the nose.

When there is already no patience, there is not enough air, inhale through the nose.
The muscles are relaxed.

Bodyflex breathing exercises

"Diamond". Directed to the forearms, shoulders.

Spread legs.
Bend your knees.
Put your hands on your knees.
Breathe as described above.
Stick the belly to the spine.
Straighten your spine.
Fingers rest against each other, hands in a ring.
The elbows are raised.
Holding your breath, begin to press your fingers against each other. Tense arm muscles.
Inhale and relax your muscles. Duplicate three times.

"Boat". Breathing exercises bodyflex perfectly corrects the hips.

Sit on the floor.
Straight legs spread wide.
Take your hands behind your back and rest on the floor.
Tilt your head to your chest.
Breathe until the stomach is drawn in.
Move your hands forward and begin to stretch them along the floor as far as possible.
Inhale, put your hands behind your back. Three doubles.

"A lion". Face, neck.

Lips in a surprised circle.
Look up with your eyes.
Pull the lips down with the tongue sticking out to the limit.
All this at the stage of a retracted abdomen.
5 doubles.

"Ugly grimace". Another bodyflex breathing exercise for the face (neck, chin).

Extend the lower jaw and extend the lips "for a kiss."
Pull the neck in the same direction to the limit.
Raise your head up, feeling a strong tension under the chin.
As usual, the stomach is pulled. 4-5 takes.

"Side stretch". Belly and waist.

One leg is bent at the knee joint.
The second one is pulled back.
On bent leg lies the elbow.
With the other straight arm, stretch in the opposite direction, stretching it above your head.
3 doubles for each side.

"Martin". Bodyflex for the hips: we form the outlines of breathing exercises.

Lean on your knees and elbows.
Stretch one leg back, toes pointing down.
Breathe until the abdomen is drawn in.
Raise your leg as high as possible. The toe is still down.
5 doubles.

"Scissors". Belly from below.

Lying position. The arms and legs are extended.
Breathe until the abdomen is drawn in.
Raise your legs 10 cm.
Traditional scissors with wide strokes.
4 doubles.

"Cat". Bodyflex breathing exercises are also useful for the back.

Support on knees and hands.
The head looks forward.
Breathe until the stomach is drawn in.
Bow your head and arch your back as far as possible.
Inhale, relax. 5 doubles.

"Abdominal Press".

Get on your back. Bend your knees. Get on the floor.
The arms are straight up.
On a retracted stomach, raise the shoulders and chest as much as possible.
3 doubles.

"Seiko". Hips in the "breeches" zone.

Rest on your knees and palms.
Bring one leg to the side, trying to create a right angle with the body. Foot on the floor. The knee is straight.
On a retracted abdomen, move the leg up to the level of the thigh.
Pull it straight towards the head as much as possible.
3 doubles for each leg.

"Pretzel". Hips, waist.

Sit on the floor. Legs are crossed at the knees. Right top.
Right hand behind the back. Left to right knee.
The left leg is like a string.
Draw in the stomach and transfer the weight to the right hand.
With the left pull the knee up and to the left.
3 takes for each leg.

Bodyflex breathing exercises are, in fact, elementary. When you manage to master the exercises, they will not take much time. Their order can be changed. And some can be completely ignored if there are no problems in certain areas. However, with a preventive purpose, in order to remain healthy and attractive all the time, it will also not be superfluous.

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 losing weight and sipping 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.
Splits body fat due to the saturation of 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, and so on).
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 of saturation of the body necessary quantity oxygen during bodyflex 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, while setting the right leg 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, debilitating diets, is performed for only fifteen to twenty minutes a day, and can be carried out 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.