Breathing exercises for weight loss bodyflex. Lose weight with bodyflex: reviews of women

Exist big number techniques to reduce excess weight: Chinese, Tibetan gymnastics, Pilates and breathing exercises. One of these methods is Bodyflex. It is based on diaphragmatic breathing and a set of exercises that redirect the received oxygen to a specific area of ​​the body. Breathing exercises for weight loss Bodyflex provides improved ventilation of the lungs. Proper execution of the technique contributes to the rapid loss of body fat on the waist and hips.

How to do breathing exercises Bodyflex

The bodyflex program is an easy way to lose weight and a kind of massage of the internal organs, providing intensive oxygen supply to the tissues. Its advantage is that its performance does not require special physical training. In order for bodyflex breathing exercises for weight loss to bring the expected effect, it is necessary to adhere to a number of rules and principles for performing exercises:

• Charging should be done.
• You need to inhale only through the nose, exhale through the mouth.

Before performing the complex, it is necessary to master the bodyflex breathing technique. It consists of 5 consecutive steps:

• Breathing exercises for weight loss Bodyflex begin with the exhalation of air accumulated in the lungs. To do this, close your lips with a tube, slowly, gradually exhale the air to the end.
• After releasing all the air without a trace, hold your breath, pursing your lips. Then inhale as sharply and as quickly as you can, filling your lungs with as much air as possible. The breath should be loud, reminiscent of the sounds of a vacuum cleaner.
• After the lungs are filled with air, slightly raise your head, close your lips tightly, as if distributing lipstick over them, hold your breath. Then, opening your mouth wide, sharply exhale all the air in your lungs. With the correct performance of the bodyflex exercise, the whistling sound “groin” will break out. It must come from the diaphragm.
• After all the air has been exhaled, it is necessary to close the lips and hold the breath for 8-10 seconds. At this time, tilting your head down, pull in your stomach, as if pulling the abdominal organs up.
• Relax, inhale through the nose, releasing the abdominal muscles. The breath should be loud and resemble a “sucking” sound.

It is not easy to achieve the correct implementation of breathing exercises for weight loss Bodyflex. The most difficult is the 4th stage of the exercise. A special posture will help to alleviate it. To do this, you need to stand up straight. Then take a position, as if about to sit down. The body needs to be tilted forward a little, legs bent at the knees. Rest your hands on your hips about 3 inches above your knees. The correct posture resembles the stance of a volleyball player in defense. This position will help you breathe during gymnastics at first.

Lessons with Greer Childers for weight loss

Bodyflex breathing exercises for weight loss were developed by an ordinary American woman, Greer Childers. Seeing her reflection, she realized that behind everyday worries she abandoned not only her appearance, but also her state of health. The solution to this problem was to saturate the body with an increased amount of oxygen. She devoted her book “A Magnificent Figure in 15 Minutes a Day” to this topic, which formed the basis of a bodyflex video course.

According to the reviews of the fans of the method, daily exercises help to reduce body volume by a few centimeters and make the stomach flat. Already within the first seven days, subject to the correct implementation of the complex, there is a loss of 10 to 30 cm in problem areas. To restore the former elasticity of the buttocks, hips, arms, legs, chest, Greer Childers offers the following exercises:

1. Bodyflex for facial rejuvenation.

• The torso should be tilted parallel to the floor, inhale and exhale. Remaining in the same position, round your back and inhale through your nose, pressing your stomach against your spine, exhale noisily.
• Arch your back again and hold your breath until count 8.
• Holding your breath, lower the corners of your lips and tighten your facial muscles as much as possible.
• Inhale and exhale normally.
• Repeat the exercise five times. To have a correct understanding of the method, use the bodyflex exercises in pictures.

2. Bodyflex for the waist.

• This exercise will help to cope with excess centimeters on the sides.
• Perform a breathing complex. On a delay, lunge with your left foot to the side.
• At this time, stretch the right hand above the head, bend the left and put it on the knee.
• Do 5 sets for each hand.

3. Seiko.

• To do this, you need to rest your hands on the floor, bend your left knee on the floor, raise your right leg and take it to the side.
• Remaining in this position, you need to perform a 5-stage respiratory complex, provided that while holding the breath, the right leg is kept raised, and when relaxing, bending at the knee, lower it to the floor.
• Repeat 5 sets for each leg.

Breathing exercises with Marina Korpan

Marina is a Russian bodyflex specialist. She tested the Greer Childers technique. Its proposed complex is based on yoga breathing techniques and is adapted for weight loss. We offer several bodyflex exercises developed by Marina Korpan:

Exercise 1.

• Stand straight and place your right hand on the center of your abdomen. Slowly take a deep breath through your nose.
• Then exhale the same way through your mouth. Strive to ensure that the chest is less involved in the process, and the stomach is more involved.
• Repeat the complex three times.

Exercise 2.

• This complex is a continuation of the first. Remaining in the starting position, inhale deeply slowly, without stopping, take two sharp before-breaths.
• Exhalation is done in the same way: a slow full exhalation with two short pre-exhalations through the nose.
• The complex is repeated three times.

Exercise 3

• It is performed in a straight position with a hand located on the stomach.
• Take three normal breaths through your nose and exhale through your mouth.
• Then you need to take three breaths and exhalations with a pre-inhalation and a pre-exhalation.

Bodyflex and Oxysize

In addition to bodyflex, there is an equally well-known breathing exercise called oxysize. Both of these techniques can be done at home for free. The main difference lies in their effect on different groups muscles. Oksizize - a 4-stage technique, suitable for girls who have problems with the waist, fat deposits in the abdomen. Bodyflex is a 5-stage complex designed to combat excess thighs. Each of these methods has its own advantages and disadvantages. Let's take a look at them.

Benefits of Bodyflex:

• Suitable for full people.
• Does not require a change in diet.
• The result comes quickly.

Disadvantages of Bodyflex:

• Not suitable for people with trained muscles.
• Exercises are performed only in the morning hours.
• The use of contraceptives and antidepressants reduces the effectiveness of gymnastics exercises.
• Has a number of contraindications.
• A doctor's consultation is required.
• You can not stop exercising, otherwise the lost weight will return.

Advantages of Oxysize:

• Does not require noisy inhalations and exhalations.
• No breath holding required.
• Can be performed at any time.
• Has no contraindications.
• Contains Kegel exercises.
• Efficiency is not affected by the use medicines.

Disadvantages of Oxycise:

• It is necessary to follow the diet.
• Possesses complex technique.
• You can't skip classes.
• Has not been clinically tested.

Breathing technique according to Strelnikova for the lungs and abdomen

An analogue of bodyflex is the gymnastics of A. N. Strelnikova. Its difference lies in a short and sharp inhalation and passive exhalation, which is performed during movements that provide compression. chest. Gymnastics, affecting the nasal mucosa, provides the relationship of the respiratory organs with all vital systems. This feature allows you to cure a wide variety of diseases, including diseases of the lungs, gastrointestinal tract, and genital area. Let's look at a few exercises for the prevention of SARS and diseases of the abdominal organs:

1. "Palms".

• Begin the exercise from a standing or sitting position. At the same time, bend your elbows, point your palms away from you.
• Clenching your hands into fists, take noisy sharp breaths at the same time.
• The exercise consists of 20 series of 8 breaths.

2. "Shoulders".

• Stand straight, feet should be slightly narrower than shoulder width, fingers clenched into fists.
• When inhaling, you need to sharply lower your arms and open your fists, spreading your fingers, straining your shoulders and hands with effort at this moment.
• The exercise contains 8 series of 8 breaths.

3. Exercise "Pump".

• Stand up straight or sit down. Feet should be slightly narrower than shoulder width.
• Inhale and slowly lean forward, without taking a break, slowly return to the previous position.
• The exercise includes 8 series of 8 breaths.

Contraindications for classes

Respiratory weight loss helps to solve a lot of health problems and correct body contours. However, the stress that occurs during a series of exercises can cause a deterioration in the general condition, and in some cases provoke a stroke or cardiac arrest. For this reason, the following contraindications must be considered:

• fluctuations in blood pressure.
• Hypertension.
• Conditions after operations.
• Heart disease.
• Retinal detachment.
• Pregnancy.
• Exacerbation of chronic diseases.
• Arrhythmia.
• Pathology of the thyroid gland.
• Bronchial asthma.
• Glaucoma.
• Bleeding.
• Elevated temperature.
• Brain injury.
• Cold.

Video how to do breathing exercises Bodyflex for weight loss

In order for breathing exercises to bring the expected result, it is necessary to strictly follow the instructions for each individual complex and correctly observe the technique. Online lessons will help you understand the features of the Childers and Korpan methods. With their help, you can overcome a number of diseases such as urinary incontinence, vegetative-vascular dystonia, endometriosis, fibroids, stuttering, neurosis, frequent colds, prostatitis. Our selection contains video tutorials in Russian from respiratory gymnastics trainers for beginners.

There is another interesting view classes - . Together, these types of loads will give a more noticeable result in the form of dropped kilograms.

Probably, many have heard a sad anecdote story more than once when a young ladytalks in great detail about her magnificent figure with slim waist and slender legs, but complains that all this beauty for some reason swam with a thick layer of fat.

Unfortunately, this often turns out to be a very sad truth and does not even cause a semblance of a smile for many many people. Even more unfortunately, many despair and stop any resistance.

But manynevertheless, they continue to try to restore the lost figure, hope for success and are looking for more and more new ways and techniques that will allow them to return the former ideal proportions. One of the most popular ways to lose weight today is breathing.body gymnastics bodyflex.

On what principles does bodyflex work?

Of course, in an effort to lose weight, many hope for miracles. However, a miracle is a very great rarity, and magical transformations are found mainly in fairy tales. Therefore, having decided to do bodyflex classes, you should be aware that, although you don’t have to run around the park or around the stadium, you still need to make an effort.

Bodyflex is a breathing exercise based on aerobic respiration in combination with special exercises, which will allow you to stretch (and thereby load) certain muscle groups.

In fact, the technique is designed to enrich the body with oxygen and at the same time a slight load on problem muscle groups. In such methods (including bodyflex), physical activity has a very low intensity, and oxygen is used as the main source of energy that provides muscle work.

Interesting! Bodyflex (bodyflex ) came up with and began to develop a large American housewife Greer Childers .

During bodyflex exercises, the so-called abdominal breathing (that is, diaphragmatic breathing) is used. After taking a breath, it is recommended to hold the breath for a few seconds, and during such a breath hold, a certain amount of carbon dioxide has time to accumulate in the cells of the body.

As a result, the arteries expand, and oxygen at the cellular level begins to be absorbed much better, thereby accelerating metabolic processes and improving overall well-being.

Interesting! During normal shallow breathing, the lungs are filled with air no more than half the possible volume.

Attention! Bodyflex ( bodyflex ) is a set of twelve exercises. The basis of the complex is breath holding and muscle stretching.

As for the time that is necessary for daily bodyflex exercises, it has been proven that a twenty-minute lesson can already be considered quite effective. However, experts warn that it is impossible to perform such breathing exercises for an excessively long time (more than an hour), and an hour is a lot, because, instead of a positive result, a completely opposite effect is possible. As a rule, a twenty-minute lesson is enough, but it is most often not worth increasing it to more than half an hour.

What is important to remember when starting bodyflex exercises

When doing bodyflex, it is very important to do it systematically, regularly and daily. Classes once a week will not bring any benefit to the figure. So one of the commandments when doing body flex is daily exercise.

Attention! When doing bodyflex, the result will be noticeable no earlier than after a few weeks of daily exercise.

Bodyflex experts advise first to achieve a steady decrease in the overall volume of the body and a persistent tendency to reduce weight, and only then move on to correcting individual problem areas.

It should be understood that the metabolic processes in the body must first be activated, that is, the metabolism must accelerate and improve. And only after the metabolism is activated, it makes sense to deal with problem areas, because with sluggish metabolic processes, no weight loss is possible in principle. And a decrease in total volumes is a confirmation of the improvement in metabolic processes and the body's readiness for changes.

When doing bodyflex, a positive attitude, optimism, perseverance, consistency and patience are very important - only in this case a positive result is possible.

As for nutrition during bodyflex, experts categorically do not advise going on any diet during this period. However, nutrition should be corrected and food should not be taken two or three times a day, but eat in small portions, but often enough (up to six times a day).

Attention! It is very important to conduct bodyflex exercises on an empty stomach, that is, at least three hours must pass after the last meal.

Choosing bodyflex exercises

When starting bodyflex exercises, you should understand what is being done and why.

1. Firstly, a special breathing technique enriches the blood and all cells of the body with oxygen, activating metabolic processes necessary for successful weight management.
2. Secondly, classes should be daily so that the body “gets used to the idea” that you will have to say goodbye to extra pounds.
3. Thirdly, at the initial stage, the restoration of normal metabolism and the initial reduction in weight and volume should be achieved.

Attention! Even with a visually noticeable decrease in volume, the weight can decrease quite slightly, because at first the swelling of the tissues disappears, and then, with regular exercise, adipose tissue can be replaced by muscle, which is heavier. Therefore, with smaller volumes, the weight may not differ very much.

Three types of exercises are used in bodyflex exercises: isometric, isotonic and stretching.

Isotonic exercises are aimed at the work of any one muscle group and when performing such exercises, only this group actively works. When performing isotonic exercises, the muscles work intensively and stretch to their full length. To perform such exercises, the body needs a large amount of oxygen, so the oxygen demand of the whole body increases significantly. Isotonic exercises are aimed at increasing the elasticity of the tendons, improving blood circulation and training individual muscle groups.

Isometric exercises otherwise called static. When performing such exercises, it is necessary to apply muscle efforts in order to overcome the created resistance. Isometric exercises increase muscle strength, but do not positive impact on joint flexibility. In addition, static exercises do not have a positive effect on improving the functioning of the lungs and heart.

Stretching exercises These are exercises that increase muscle elasticity. That is, stretching exercises make the body more flexible and plastic. To perform stretching exercises, a good warm-up is very important, otherwise injuries are possible.

Attention! When doing bodyflex, all types of exercises are very important, so you should never refuse any type of exercise!

It must be remembered that only the complex use of breathing exercises and all the necessary types of exercises can ensure success.

Another video lesson bodyflex for weight loss:

Bodyflex for women over 40

Contraindications for bodyflex exercises

You may get the impression that bodyflex classes are suitable for almost everyone. However, this opinion is erroneous, since there are both restrictions and contraindications for such activities. Neglecting contraindications for performing a set of bodyflex exercises can lead to very serious health consequences.

1. Bodyflex classes are categorically contraindicated during pregnancy (in any trimester).
2. For bodyflex is true general rule: at elevated body temperature and in any inflammatory processes, you should not do exercises in any case.
3. Any serious load, including bodyflex, is contraindicated for glaucoma (this is a very serious eye disease that can lead to complete blindness).
4. If increased intracranial pressure is detected, this should also be considered a categorical contraindication (at least until the full and stable normalization of intracranial pressure indicators).
5. An unconditional contraindication for bodyflex exercises is (high blood pressure).
6. Bodyflex exercises are contraindicated in heart failure, cardiac arrhythmias, and any other serious disorders in the cardiovascular system.
7. You should not engage in body flex in the presence of any - this can have unpredictable consequences.
8. Any bleeding should be considered a contraindication for Boliflex exercises, however, such a contraindication in most cases is temporary, and after normalizing the state of the body, bodyflex exercises can be resumed.
9. A contraindication for practicing bodyflex should be considered taking certain medications, including antidepressants, hormonal drugs, and even some contraceptive pills. With any appointment of any drugs, you should check with the doctor if bodyflex exercises are not contraindicated in the case of taking the prescribed drugs.
10. You should not engage in bodyflex during exacerbation of any chronic diseases - this can worsen the course of the disease. During the period of remission, classes are possible only after an exhaustive consultation of the attending physician.

Attention! If you have any disease, especially if it has a chronic course, you should always consult with your doctor before starting bodyflex exercises.

To combat overweight, there are many health-improving gymnastics. They can be based on different principles and give different results. Some programs promote smooth weight loss, not allowing you to quickly lose a lot of weight. The Bodyflex system for weight loss stands out among others for its simplicity and high efficiency. This gymnastics has many followers who have experienced its effect on themselves.

The essence of the technique

The bodyflex health system was invented American woman named Greer Childers. Greer, doing her own program, at 53 she lost a lot of weight and switched from 56 clothing sizes to 44. This was the best proof of the effectiveness of her system.

Breathing exercises for weight loss Bodyflex is considered one of the most effective, which explains its huge popularity. It combines a special breathing technique and static exercises, slightly reminiscent of yoga postures. In this gymnastics, diaphragmatic breathing is used, which actively enriches the cells of the body with oxygen.

The supply of oxygen to the blood vessels occurs at a time when the muscles are in tension. In this case, intensive splitting of fat cells is performed. During training, the metabolism occurs at an accelerated pace, the outflow of lymph increases, the body gets rid of toxic substances and fluids. All these processes lead to weight loss.

First of all, fat folds on the abdomen are eliminated, the volume of the waist and hips is reduced. This breathing technique helps to narrow the stomach and reduce appetite. The system of exercises for weight loss, during which it is necessary to breathe correctly, allows you to special efforts shed a lot of kilos. In addition, it contributes to the formation of a beautiful figure, carrying out skin tightening and strengthening muscle tissue.

Bodyflex exercises for weight loss are divided into three types:

• Isometric. During their implementation, one muscle group is involved. For example, when you tense your arm, only the muscles in your arm are working.
• Isotonic. The exercise involves several muscle groups. For example, when squatting, the muscles of the legs and abs tense.
• Stretching. These are stretching exercises. muscle tissue. Stretching is very important for healing the body, it makes the joints mobile, the muscles elastic.

The combination of these exercises with diaphragmatic breathing makes the Bodyflex system quite effective. In addition to losing weight, it helps to eliminate cellulite formations. Also, this technique contributes to the normal activity of internal organs, improves the functioning of the gastrointestinal tract. Gymnastics keeps the body in good shape and improves well-being.

Bodyflex Rules

The training system makes it possible to significantly reduce body weight and maintain long-term results. All exercises from the complex are simple and easy to perform. In order for gymnastics for weight loss to help, you need to follow certain rules:

• The main condition is that classes should be held constantly. Only regular loads give the proper result. The entire workout takes no more than 20 minutes. Therefore, if you are determined to lose weight, you need to devote some time to daily exercise.
• For fast weight loss it is necessary to do exercises correctly, in which all muscle groups are involved. The Bodyflex system has exercises for working out a separate zone. They can be done, having already achieved some result. Having a lot of excess weight, you need to perform a complex for the whole body.
• A very important condition in Bodyflex is to breathe properly. Before you start practicing, master the breathing technique recommended by this system.
• Training should be done on an empty stomach. It is recommended to practice in the morning, so you will achieve the maximum effect. If for some reason this is not possible, then classes should be started no less than two hours after eating.
• When performing gymnastics for weight loss, you do not need to combine it with something else. It in itself brings high results and gives the body required loads. You should not go on a diet, it will be an additional stress for the body. It will be enough to switch to a healthy diet.

Breathing method

Start doing a set of exercises for weight loss only after you learn how to breathe properly. It is not difficult to master the technique, you need to consistently do certain movements. To make it easier for you to learn the breathing method, take the starting position.

Place your legs parallel to each other at a distance of 30-40 cm. Rest your hands on slightly bent knees. Look ahead, do not lower your head. With diaphragmatic breathing, air must be inhaled through the nose, exhaled through the mouth.

First stage

Mastering the technique begins with the fact that you need to correctly eliminate the air in the lungs. At this stage, you must remove the exhaust air as completely as possible. It is necessary, as it were, to squeeze it out of yourself, pulling the stomach inward.

Round your lips in such a way as if you need to whistle through them. Gradually remove all the air from the lungs, evenly and smoothly. When you realize that there is nothing else in your lungs, close your mouth.

Second phase

Now, with your mouth closed, using only your nose, inhale quickly. The breath should be sharp and strong. Your task is to fill the lungs as much as possible. Inhalation in this way may be accompanied by a characteristic noise. This is a sign that you are doing the exercise correctly.

Once you're sure your lungs are full and there's no more room left, hold the air in. Do not forget to look ahead in front of you.

Third stage

Now you need to properly remove all the air that has gathered inside. This must be done with the help of the mouth, without using the nasal cavity. You need to exhale with force, as if pushing the air from the inside. In this case, the abdominal muscles should be tense.

Intensively pushing the air out of the lungs, pull the stomach inward. Open your mouth wide while exhaling. These movements are also accompanied by noise. Correctly exhaling, you should hear the sound "pa-ah", resulting from a sharp opening of the mouth.

Fourth stage

At this stage, the respiratory process stops. This will seem difficult at first. Close your lips tightly and control your nasal cavity so you don't accidentally inhale. Gradually pull your abdominal muscles inward.

You should feel it pull up under the bottom of your ribs. Pull it in as deep as you can. All this time, breathing should be held (about 10 seconds). It may not be possible to perform these movements correctly right away. But after a while you will succeed.

Final stage

Now relax your stomach and allow air to enter through your nose. The lungs should fill to the maximum. No need to achieve smoothness, movements should be spontaneous.

Once you have gone through all five stages, start all over again from the very first. At first, you will not be able to breathe properly by inhaling and exhaling as described in this technique. Concentrate on their phased implementation. After a while, the body will get used to new system breathing.

Start training correct breathing in front of a large mirror. So it will be easier for you to understand what you are doing wrong and where you are making mistakes. The room must be well ventilated. It is quite difficult to perform breathing exercises in a stuffy room.

Do not start the Bodyflex exercise complex until you learn how to breathe correctly. The effectiveness of gymnastics for weight loss depends on this. Practice until you can make diaphragmatic breathing easily and naturally.

Please note that learning breathing exercises It also needs to be done only on an empty stomach. With this method of breathing, many processes in the body are activated and accelerated. Therefore, gymnastics with a full stomach can lead to undesirable consequences (nausea, disruption of the digestive tract).

Mastering breathing exercises according to the Bodyflex system is First stage, without which it is impossible to properly perform the exercises of the complex. If you are in the mood for weight loss, take your breathing technique seriously. By doing all the movements measuredly and consistently, you will quickly achieve good results.

It is important to understand what bodyflex is, what features distinguish this set of exercises from other programs for beginners, where to start classes. The bodyflex is based on the diaphragmatic breathing technique, in which the lungs are used 100%, and not 25%, as in ordinary life. Saturating the blood with oxygen, you can speed up the metabolism and stimulate the process of fat burning.

The issue of losing weight worries almost every woman, because all girls want to look attractive and have a slender silhouette. Diets and debilitating power training not everyone can master in the gym. Today there are alternative ways allowing you to get rid of excess weight and body fat. One of the most successful and popular options that is easy to learn at home for beginners is the body flex.

If you breathe correctly and do gymnastics, you can deliver oxygen strikes to fat deposits in certain areas and problem areas. This will allow you to notice the result of your efforts after 2-3 weeks of intensive training.

Fundamental rules

The program was started by Greer Childers, a housewife from America. It was she who developed an effective method of losing weight, which allows you to replace debilitating diets and intense training. Reviews indicate that the program is extremely effective. Besides the fact that it helps to lose extra pounds, it can significantly improve well-being. Having passed full course exercises, the figure will become slimmer, the skin is more elastic, the internal organs are healthier, and the general well-being is much better.

Bodyflex for beginners can be mastered with the help of a trainer. If you want to study at home, video lessons in Russian or Larisa Agapova, experts in weight loss and body shaping, will come to the rescue.

Before you start exercising non-stop, it is important to master the main rules of training according to the presented system:

• you need to train no more than 20 minutes a day;
• A 15-minute training is best done in the morning on an empty stomach, if you really want to eat, you can drink a glass of juice or herbal tea;
• classes should be systematic, you can’t ignore training, making excuses that you will catch up later;
• force yourself to train, regardless of mood and weather;
• the program does not require a woman to follow a diet, but you need to follow the principles of a healthy diet, eat healthy food in fractional portions;
• for training, you will need comfortable sportswear, a gymnastic mat and video materials.

Bodyflex is an exercise without additional items (dumbbells, fitball), however, during training using this technique, you can burn 3,500 calories. For comparison, an hour of regular fitness allows you to get rid of 250 kcal.

Features of the breathing technique

Bodyflex training is based on proper breathing. Therefore, advice for beginners is this, before starting classes, it is important to master the basics of breathing techniques. Whether you comprehend the practice of inhalations and exhalations depends on the effectiveness and efficiency of classes. The correct breathing algorithm is simple and accessible. The only thing you need is a little practice:

• You need to empty your lungs. To do this, we fold our lips with a tube and, as it were, pronounce the sound “u”, exhaling to the very end. It is important to remember that all exhalations in bodyflex are carried out through the mouth.
• Exhaling correctly, you need to take a quick breath. This is done with the nose, mouth closed. We inhale as deeply as possible to fill the lungs with air.
• We exhale sharply, but this time it is necessary to do this not smoothly, but rapidly, squeezing the lips into a straight line. Exhaling, you should hear the sound "groin".
• The next step is to hold your breath. To do this, you need to draw in your stomach, lower your head down. We count to ourselves up to 7, on the 8th unit we proceed to the final stage.
• Relax your muscles and inhale calmly through your nose.

The first sessions may cause coughing or dizziness. Do not be afraid, this is the body adapting to the increased work of the lungs and their hyperventilation. Over time, this phenomenon will pass.

It is important to understand that bodyflex has a number of contraindications and limitations. It is better to refuse breathing exercises during pregnancy. If you are an experienced supporter of the program, leave the stretch. It is forbidden to practice according to the bodyflex method if you have chronic diseases of the cardiovascular and respiratory systems, injuries, or you have recently undergone surgery.

Often women are interested in when it is possible to start training according to the system after childbirth and caesarean section. There is no single answer to this question. It is important to feel good, be prepared for stress and consult with your doctor first.

training

The program begins with a warm-up. This allows you to prepare the body, physically and mentally adjust it in the right way. There are three positions in which to practice the breathing technology presented above, these are:

• "Basketball player". We stand on slightly bent legs, hands rest on the thigh just above the knee, the body is tilted forward.

• "Wide seat". We sit on the floor and spread our legs as wide as possible. The shoulder blades are brought together, the hands are behind the back, palms rest on the floor.

• "Four-Point Emphasis". We stand on all fours, the back is straight, the legs and arms are perpendicular to the body.

Having mastered the basic positions, you can proceed directly to training. There are many different exercises, but the most common are:

1. "Boat". This exercise is aimed at working out the inner surface of the thigh. We begin to practice from the position of "wide sed". It is necessary to do breathing exercises, before holding your breath for 8 seconds, you should lean forward, stretch your arms, lower your shoulders and draw in the muscles of the abdominal wall. The exercise is performed 5 times.

1. "Cat". During the movement, it is possible to use the muscles of the press, back and neck. To perform, you need to take the position of "emphasis on four points." We do the initial stage of breathing exercises. Before holding your breath for 8 seconds, you should round your back as much as possible, and lower your head down. Then return to the starting position, repeat 3-4 times.

1. "A lion". This exercise allows you to strengthen the muscles of the face and neck. We start training from the position of "basketball player". The exercise begins with 4 stages of proper breathing, then the lips must be twisted into a tube, and then open the mouth as wide as possible and stick out the tongue.

Also watch video:

To verify the effectiveness of the program, just try the bodyflex technique for beginners. By systematically training, you will notice that you begin to feel much better, the body has acquired the desired shape, and good mood has become your constant companion.

AT recent times Healthy methods of weight loss are becoming more and more popular. Proper nutrition, an active lifestyle and all sorts of breathing techniques for weight loss are gradually replacing the unshakable belief in the "super-efficiency" of debilitating diets from the consciousness of the weaker sex. Most of those who have brought at least one of the above points into their lives declare with delight that the path to beautiful figure lies not at all through starvation. It turns out to get rid of a couple of three extra pounds In some cases, just breathing properly is enough. In one of the previous issues, we began to acquaint our readers with the most popular breathing exercises for weight loss. Today we are ready to talk about another extremely effective respiratory system called Bodyflex. Just imagine, the author of this technique, the mother of three children, 54-year-old American Childers Greer, practicing her gymnastics, managed to lose weight from size 56 to size 44! Intrigued? Then hurry up to get acquainted with the unique Bodyflex breathing technique personally.

The essence, benefits and effectiveness of Bodyflex breathing exercises

1. Accelerates metabolism.
2. It improves lymphatic flow, as a result of which the removal of decay products from the body occurs much faster.
3. It activates the natural process of contraction of the muscles of the gastrointestinal tract, which, in turn, leads to a decrease in the volume of the stomach.
4. It allows you to adjust both the general proportions of the body and its individual parts - the waist, abdomen, hips, buttocks, etc.
5. Is an in an efficient way fight cellulite.
6. Aimed at training muscles and muscles, restoring skin firmness and elasticity.
7. Includes face and neck rejuvenation exercises.
8. Takes no more than 20 minutes a day.
9. Has no age restrictions.
10. Able to do it yourself at home.

• get rid of excess weight;
• improve body proportions;
• tighten muscles;
• reduce the appearance of cellulite;
• acquire a graceful posture, flexibility and elegance of the body;
• improve the functioning of body systems - circulatory, digestive and respiratory;
• cleanse the body of toxins and toxins;
• improve skin condition;
• rejuvenate the body;
• take off nervous tension and fatigue;
• find peace of mind and a sense of inner harmony;
• improve overall well-being.

Contraindications to bodyflex exercises

• severe cardiovascular disease;
• increased intracranial pressure, cerebral aneurysm;
• inflammatory process in the body;
• acute infectious diseases;
• exacerbation of chronic diseases;
• glaucoma;
• bleeding;
• tumors;
• rehabilitation after spinal surgery (lasts at least a year);
• the presence of implants in the spine;
• pregnancy.

"Three whales" gymnastics Bodyflex

It is no secret that it is this aspect that determines the effectiveness of any physical activity, and Bodyflex is no exception. Try to do everything possible to free up 20 minutes in your daily schedule for breathing exercises. Believe me, the result that you can achieve will more than justify the time spent.

2. Proper nutrition

Remember that a balanced diet is The best way increase the effectiveness of Bodyflex exercises. Eat small meals and often. Over time, your stomach will lose in volume and will be saturated with much less food than before. But any kind of diet will not help you lose weight. Well, or at least, the effect received from them will not last long.

3. Exercising on an empty stomach

The best time to practice Bodyflex is in the morning on an empty stomach. If you train during the day or in the evening, then do it no earlier than 2.5-3 hours after eating. Eating after gymnastics should occur no less than half an hour.

Breathing technique according to the Bodyflex system

Stages of diaphragmatic breathing:

1. Exhale through the mouth

The main goal of this stage is the maximum release of the lungs from oxygen. To do this, slightly open your mouth and slightly stretch your lips forward, folded with the letter “o”. Start exhaling the air slowly and slowly. When you feel your lungs are completely empty, stop and close your lips.

2. Quick breath through the nose

Now the task is the opposite - the maximum filling of the lungs with air. Inhale should be very sharp and always with a loud noise effect. If silence accompanies your breath, then you are not doing it the way it should be. The force of your inhalation should be like a powerful vacuum cleaner sucking in air. After filling the lungs "to the eyeballs", close your lips tightly and keep the air in yourself. Don't breathe through your nose. Watch the position of the head - it should remain slightly elevated.

3. Sharp exhalation through the mouth from the diaphragm

In this case, the release of the lungs from the portion of oxygen drawn into them must be accompanied by tension in the abdominal muscles. The technique is as follows: open your mouth wide, concentrate, and then quickly and forcefully squeeze the abdominal muscles and diaphragm. The sharp tension of these areas will entail an equally intense expulsion of air from the lungs. Proper exhalation should be accompanied by a whistling sound.

4. Holding your breath

Tilt your head slightly down, close your lips tightly and, holding your breath, begin to slowly draw in your stomach. Count to eight like this: one-one-one, two-two-two, and so on. At the end of the count, your stomach will look like a hollow, and the stomach, intestines and other internal organs will be under the ribs. You may not be able to hold your breath the first time until the last, eighth measure. However, over time, your capabilities will expand noticeably, and you can easily take this "top".

5. Inhale through the nose

After counting to eight, relax all your muscles and inhale through your nose. Filling the lungs with oxygen should be accompanied by a sobbing sound.

Basic set of exercises Bodyflex

Effect: tightening the muscles from the inside of the forearm, reducing the waist.

Number of repetitions: 3

Take an upright position, put your feet shoulder-width apart. Place your hands in front of you as if you were trying to wrap your arms around a tree - back slightly rounded, elbows at chest level and pointing up, palms touching fingertips. Tighten your arms and begin to press your fingers against each other with maximum effort. The feeling of muscle tension throughout the arm is a sign of the correct exercise. Maintain pressure for eight cycles, and then exhale, relax your arms and take your starting position.

Effect: reducing the waist, strengthening the abdominal muscles.

Number of repetitions: 3

Lying on your back, press straight arms to the body, while do not touch the floor with your elbows. Feet together, toes and heels pressed tightly against each other. Begin to perform the basic breathing technique, and when you get to holding your breath, do the following: raise your straight legs 30-40 cm from the floor and at the same time tear off your upper body from it. The head, torso and legs should be in one line. The fulcrum is the sacrum and buttocks. The gaze is fixed on the toes. Lock in this position for eight measures, and then, lowering your head and legs to the floor, relax.

Effect: improved muscle tone of the face and neck.

Number of repetitions: 5

Take a standard starting position and proceed to the breathing practice. While holding your breath (stomach pulled in), round your lips in the shape of a small "o", open your eyes as wide as possible and look up. At the same time, lower the rounded lips down and stick out the tongue to the maximum possible length. During each repetition, count to eight measures.

Effect: reduction in the severity of the "second" chin, improvement appearance neck.

Number of repetitions: 5

To master the technique of the exercise to perfection, start practicing it without connecting the respiratory part. The starting position of the exercise corresponds to the basic position for breathing exercises. While holding your breath (the stomach is pulled in), go to the main position: stand straight, take your hands back. Now open your mouth and move the lower jaw beyond the upper one, while sticking out the lips. Raise your chin as high as possible and start counting eight measures. When performing the exercise, try not to tear your feet off the floor. After mastering the exercise, supplement it with breathing practice.

Effect: strengthening the muscles of the lower abdomen and waist.

Number of repetitions: 3 times in each direction.

According to tradition, start with breathing practice, and while holding your breath, pull in your stomach and stand in the main position of the exercise: rest your elbow on the bent knee of your left leg, stretch your right leg to the side and pull the toe. Make sure that your feet do not come off the floor, and your back remains straight. At correct position the weight will be concentrated on the bent left knee. right hand lift up and stretch over your head to the left side. The arm should not bend at the elbow. When performed correctly, you will feel a strong tension in the lateral muscles, from the waist to the armpits. Freeze in this position for eight counts, and then relax and take a breath.

Effect: strengthening and tightening of the muscles in the buttocks and thighs.

Number of repetitions: 3 times on each leg.

Take a cat pose: in a prone position, lean on the floor with your elbows and knees. Extend your right leg back parallel to the floor. The toes of the outstretched leg point down, the back is straight, the head is slightly raised, the eyes look forward. Begin to perform all stages of breathing exercises. While holding your breath, raise the leg laid back as high as possible without bending it (the toe must be pulled). Now squeeze your buttocks hard and start counting eight measures. Use pauses between sets to relax the body and restore breathing.

Effect: strengthening the muscles of the lower abdomen.

Number of repetitions: 3

Most of us are familiar with this exercise from school physical education lessons. To perform it, lie on your back, place your hands under your buttocks with your palms down, straighten your legs, press your head and lower back to the floor. At the stage of holding your breath, raise your legs to a height of 10-15 cm from the floor and perform alternate crossings for 8-10 cycles. Do not forget to control your socks - in the process of crossing your legs, they should be in the most stretched state. To rest between repetitions, return to the starting position.

Effect: study of the back, hips and abdomen.

Number of repetitions: 3

Stand in a cat pose: knees and elbows on the floor, back and arms straight, head parallel to the floor, gaze directed in front of you. While holding your breath, round your back as much as possible, while tilting your head down. Maintaining this position for eight bars, you should feel the stretch in your back muscles. Return to the starting position after each repetition.

Effect: strengthening the muscles of the lower and upper press.

Number of repetitions: 3

Sit on the floor and bend your knees. The distance between the feet is 30-35 cm. Press the head and shoulder blades firmly against the floor. Stretch your arms up towards the ceiling. While holding your breath, continue to stretch your arms up, but at the same time tear off the upper body from the floor - head, shoulders and shoulder blades. Freeze in this position for eight counts, and then slowly lower yourself to the floor, relax and exhale. Rest no more than one minute between sets. Important point: lift the body off the floor not in jerks, but slowly and smoothly. The lower back should remain pressed to the floor.

Effect: strengthening the thigh muscles, getting rid of fat deposits on the legs above the knees.

Number of repetitions: 3 times on each leg.

Get on your knees and rest your elbows on the floor. Take your right leg to the side without bending it. Place your right foot on the floor. Make sure that your back does not bend, your body should form parallel line with the floor. While holding your breath, raise the outstretched leg to the level of the thigh, trying to reach it to the head. Hold the balance for the standard eight measures. Then let your breath recover and do the same exercise, but for the left leg.

Effect: reducing the volume of the abdomen, strengthening the muscles of the thighs.

Number of repetitions: 3 times on each side.

Sitting on the floor, straighten your legs and cross them so that the left knee is over the right. Bring your left hand behind you and rest it on the floor. Place your right hand on your left knee. While holding the breath, concentrate the center of gravity on the left hand, and with the right pull the left knee to the chest. At the same time, slowly turn your torso to the left and look back. As you twist at the waist, you should feel the muscles in your legs stretch. Fix this position for eight counts, and then return to the starting position and take a breath.

Effect: strengthening the back of the thigh.

Number of repetitions: 3

Lie on your back, raise your legs at a 90-degree angle and pull your toes towards you. The soles of your feet should be facing the ceiling. Reach your arms towards your legs and wrap your arms around the top of your calves. If you find it difficult to reach your calves, grab your knees. In this position, your buttocks, lower back, head and upper back should remain pressed to the floor. Having coped with the first part of breathing exercises, hold your breath and proceed to the main exercise: pull your straight legs as close to your head as possible, but do not tear your buttocks off the floor. Hold your body in this position until you count eight beats. Then take the starting position and exhale.

Photos: Lady-grace, Bodyflex, Procellulitis