Bodyflex is a training system that helps you quickly lose weight, spending only 15-20 minutes a day on exercise. Its secret is special breathing during exercises. Bodyflex is not complicated, it is accessible, with regular classes quite effective. However, the mechanism of its action has not yet been studied, and therefore there are many doubts about the harmlessness of this method. Let's consider a set of exercises and the rules for performing them, as well as all the pros and cons of bodyflex and contraindications to training using this system.
Most bodyflex exercises are simple hatha yoga asanas. They have no effect on their own. fast weight loss. Active fat burning occurs when performing asanas is accompanied by a special way of breathing with deep breaths, full exhalations and long pauses.
Bodyflex is a training system based on special technique breathing and aimed at reducing body fat. However, in reality, the answers to the question: what is bodyflex are the most contradictory. Some talk about it as a method of losing weight and getting healthy, others call it quackery and a commercial scam. The reason for this is that the mechanism of action of this technique is unclear. The way bodyflex popularizers and trainers explain this mechanism does not stand up to criticism. But physiologists have not yet begun to study this issue.
However, this method still works, although not for everyone. There are a number of conditions under which you can expect weight loss from bodyflex exercises. In addition, there are many categories of persons for whom engaging in this practice is strictly contraindicated.
The creator, or rather, the popularizer of bodyflex is the American housewife Greer Childers. The urge to reset overweight led her to an expensive weight loss program, where the exercises were accompanied by unusual breathing. Greer was initially skeptical about these features, but as she continued her studies, she soon noticed rapid decrease volumes of her body.
Having realized that this system works, she decided to make this technique available to everyone, and not just those who are willing to pay $1,500 for weight loss courses. As a result, Childers created a training program based on simple hatha yoga asanas and the breathing system, which she learned in classes at an elite club. The author called her technique bodyflex, which literally means “bending the body.” Having tested the effectiveness of her system on friends, she soon began teaching bodyflex for weight loss, released videotapes and wrote a book, thanks to which the whole world learned about this technique.
Execution technique
The basis of bodyflex is special breathing. Its development should be given close attention, since only correct breathing guarantees a weight loss effect when doing bodyflex. Therefore, bodyflex for beginners includes several classes to gain proper breathing skills.
His technique is as follows:
- Stand up straight, relax your stomach.
- Exhale all the air through your mouth.
- Inhale quickly and sharply through your nose, sticking out your stomach.
- Exhale all the air through your wide open mouth, accompanying the exhalation with the sound “pahhh”.
- After exiting, immediately pull in your stomach and do not breathe for 10 seconds. It is convenient to count in two-digit numbers.
The exercises begin immediately after exhalation with the abdomen drawn in and continue while holding the breath. After a ten-second pause, a breath is taken, another breathing cycle is performed, and the exercise is repeated. Classic complex Bodyflex exercises, proposed by its creator, include stretching and hatha yoga asanas. But, in principle, these can be any available exercises that can be performed with a ten-second breathing pause.
Set of exercises
The complex contains 12 exercises, each of them must be repeated three times (symmetrical - in both directions). Before starting each exercise, you must do a breathing cycle according to the method described above. The movements are performed during a ten-second breath-hold.
Lion grimace
This and the next exercise are called bodyflex for the face, as they tone the muscles of the face and neck. Take the “volleyball player position” - legs slightly wider than shoulders, knees bent, pelvis pulled back, straight arms resting with palms at the knees.
Do a breathing cycle (see above), and while pausing, without breathing, do the following:
- Purse your lips in a circle and pull it down using the force of your facial muscles.
- Look up with your eyes wide open.
- Without relaxing your lips, push your tongue down as far as possible to feel a strong stretch at its base.
- Hold the position for 10 leisurely counts. It is convenient to count in two-digit numbers.
Grimace of horror
When performing, you should feel tension in the muscles of the chin, neck, and sternum.
- From the “volleyball player’s stance,” push your lower jaw forward as much as possible, extend your neck and lips, folding them like a chicken tail.
- Raise your head, pointing your lips towards the ceiling. At the same time, the muscles of the chin, neck, and sternum should become very tense.
- Do a breathing cycle.
- When the cycle is paused, straighten your arms and move them back, keeping the muscles of your face, neck, and sternum tense. Hold the pose for 10 seconds.
Diamond
Stand up straight, clench your hands into fists and press them against each other in front of your chest. Your forearms should be parallel to the floor. During the breathing pause, forcefully press your fists into each other.
Side stretch
From the “volleyball player’s stance,” perform a breathing cycle. Exhaling, rest your left elbow on your leg near your knee, and straighten your right leg and move it back. Extend your right hand above your head, touching your ear, so that it forms a straight line with your body. Stretch right hand sideways, feeling the tension on the side surface of the body.
Leg abduction
Take a knee-elbow position with one leg straightened back. She should rest her toe on the floor. During the pause, lift your straightened leg up and hold for 10 seconds. Perform 3 repetitions for each leg.
Flame
From the knee-elbow position, place one of your legs perpendicular to the body, straightening it. While pausing, lift your extended leg up, holding it. The buttocks should burn after this exercise, which prompted the author of the technique to give it such a name.
Boat
From a sitting position on the floor, spread your straightened legs as wide as possible, pulling your toes towards you. Lean on your hands and perform a breathing cycle. While pausing, extend your arms forward and bend toward the floor, feeling the tension in your inner thighs.
Pretzel
Sitting, throw left leg through the right one so that the knees are one above the other. Place your right hand on your left knee and place your left hand behind your back. During the pause, turn your body to the left, pulling your left knee towards you and trying to look back.
Kitty
Standing on all fours, while pausing, lower your head down while arching your back.
Scissors
Lying on your back, palms on the floor under your buttocks, lumbar region the spine is pressed to the floor, the toes are extended. Without breathing, raise your straight legs to a height of about 10 cm and cross them, changing position and imitating the movement of scissors.
Press
Lie on your back, legs bent, feet shoulder-width apart, arms extended vertically. While pausing, raise your shoulder blades, stretch your arms and chest up.
Leg stretching
Lying down, lift your straight legs up, grabbing your shins with your hands. Point your toes forward. While pausing, pull your shins toward you with your hands, feeling the stretch in the back of your legs.
Features of training
In order for bodyflex exercises to help you lose weight without harm to your health, you must follow the following rules:
- You can only train on an empty stomach, no earlier than 2-2.5 hours after eating.
- You need to exercise every day; if you skip workouts, there will be no results.
- Training should be carried out in well-ventilated areas.
- Beginners should not practice alone, as hyperventilation can cause dizziness and fainting. There should be a person nearby who can provide first aid if necessary.
- Doing bodyflex does not make sense for those who have a body mass index within the normal range, as well as for those who engage in other types of fitness and sports.
- To lose weight and maintain the achieved weight, you should exercise constantly. When you stop exercising, the lost pounds quickly return.
Contraindications
Breathing exercises bodyflex contains deep breaths, leading to hyperventilation of the lungs, as well as breath holdings, which can cause hypoxia, so it is contraindicated in the following diseases:
- for cardiovascular diseases, hypertension;
- high intracranial pressure;
- vascular pathologies (aneurysms, atherosclerosis);
- glaucoma and other eye diseases;
- within a year after spinal surgery;
- for joint replacement, implants in the spine;
- for oncological diseases;
- stomach ulcer, duodenal ulcer, colitis;
- during acute infectious and inflammatory diseases, relapses of chronic diseases;
- bleeding;
- pregnancy.
Conflicting reviews
The bodyflex system has many supporters and opponents.
It causes particular indignation among trainers in other areas of fitness and sports. In their opinion, bodyflex does more harm than good. Their main arguments:
- beautiful and strong body you can’t build with bodyflex, since it only affects fat mass, practically without changing the muscle.
- Bodyflex whets the appetite, those who practice it begin to eat more.
- Burning fat in problem areas, which bodyflex trainers promise, is impossible. Weight loss occurs evenly throughout the body.
- Breathing affects physical and mental processes in the body; various breathing practices can bring both benefit and harm. The mechanism of bodyflex has not been studied, so it is possible that it is harmful.
- This is another method of losing weight “for the lazy”, akin to a magic pill, it does not stimulate the transition to healthy image life.
According to reviews from supporters of this system:
- Bodyflex really works, volumes are reduced, but as soon as you stop exercising, the lost fat comes back.
- Intestinal motility improves, constipation disappears.
- Increases endurance.
- More energy appears.
Some critics of bodyflex talk about the dangers of holding your breath in combination with physical activity. However, if we turn to ethnography, we can recall Japanese ama pearl divers, whose work has common features with this weight loss technique. Ama, in the same way, actively move while holding their breath, examining the seabed. The fact that women are engaged in this trade until they are 85 years old suggests that there is no great harm to health from such breathing exercises. So, if bodyflex helps you lose weight and maintain normal weight, then most likely you can do it without fear.
A tale about effective bodyflex breathing exercises for weight loss: pros and cons. System of changing exercises, the main complex for the abdomen and sides. What are the benefits of bodyflex for quick weight loss? Now you will find out everything. Let's go!
Hello friends! Today, there are so many methods aimed at universal weight loss that one’s eyes simply wander in search of the most suitable one. What is bodyflex? How can such foreign technology help you get rid of extra pounds? The basic rules and secrets of the complex, I described all this in this article...
Basic principles of a slim body
Bodyflex is a foreign weight loss technique that includes gymnastics to eliminate problem areas and diaphragmatic breathing. This combination allows you to direct oxygen to the necessary areas of the body for better combustion fat deposits. To achieve the desired result, you need to master breathing techniques and master special exercises.
The developed system has found wide application among many people due to its versatility. Without special physical training You can freely regulate your weight by spending just 15 minutes a day.
Breathing is the key to losing weight
To master freely correct technique, you need to train for a couple of days. You'll have to breathe like small child: not with the chest, but with the help of the stomach.
The so-called “volleyball player” position will help you quickly get used to it. You need to bend your knees slightly, lean your hands on them, and keep your back straight. There are 5 basic stages:
- deep breath;
- exhale smoothly through the mouth and retract the abs;
- a sharp breath through the nose, the stomach inflates (lips are closed);
- exhale through the nose and draw in the abdomen as much as possible for 8 seconds;
- complete relaxation and oxygen saturation.
With Maria Korpan
Thanks to the exercise program with Maria Korpan, you can systematize your workouts. This is a famous fitness trainer who complemented the classic technique active exercises using additional weights. Thanks to scientific research cardiology and human physiology, the program was able to be adapted to the individual characteristics of the body.
To clearly see all the key positions, find the necessary information in the pictures with a description of the training at home. The video can be downloaded from the pages of the famous expert Maria Korpan. Bodyflex is based on the following rules:
- a combination of breathing techniques and stretching;
- avoiding diet courses and unwanted snacks;
- eating with a teaspoon;
- it is prohibited to include additional physical activity;
- Missing more than 3 classes is unacceptable.
The bodyflex technique was developed back in the 80s in America by a housewife who managed to combine breathing practices with Greer Childress managed to lose up to three sizes at home in 90 days. The developed system is well founded from a scientific point of view, proven by numerous studies, thanks to which it has gained worldwide recognition.
- all exercises should take place on an empty stomach;
- you can eat half an hour after physical activity;
- it is necessary to ventilate the room in advance;
- There is no need to independently increase the duration of classes.
It is very important to choose sports uniform for gymnastics. Clothes should not restrict movement, should be comfortable, not too loose.
Bodyflex exercises for weight loss
- Isotonic. To improve the plasticity of tendons and joints.
- Isometric. To strengthen and strengthen muscle tissue.
- For stretching. For a beautiful and flexible body.
You should pay more attention to exercises that use several muscles at the same time. For 15 minutes, completely close yourself off from the outside world, turn off your phone and TV, and calm down.
Be sure to follow easy charging before starting. Otherwise, you may become stuck in one of the positions due to unexpected pain.
Get into the “volleyball player” position, lower your hands to your knees, bend at the back. Simultaneously with the breathing technique, you sit down, stretch your leg to the right and transfer your weight to it. Perform this exercise five times on each leg. You should feel how the muscles in the thighs, buttocks, and calves begin to work.
You'll have to imitate the gemstone. How? Stop being surprised, better repeat:
- you stand up straight, tighten all the protruding parts of your body;
- raise your hands to chest level so that your fingers touch each other;
- During breathing procedures, you strain your hands very much and begin to squeeze them together.
To work the surface of the upper limbs, perform the exercise four more times. The main thing is not to overdo it and inhale oxygen again after 8 counts.
Scissors
Exercise on lower press It's quite simple to do. You need to lie down on a free surface in your room, place your clasped hands under your butt. Inhale and exhale, hold your breath while simultaneously crossing your legs in the air. Rest between sets is one minute.
Kitty
To begin, take the position of drinking from a stream. Simply put, get on all fours and lower your head down. We put the breathing technique into action, pull the abs in and bend upward in an arc, like a cat. Stand in a graceful pose for 8 seconds.
Bodyflex for weight loss: benefits
Friends, in this material we will understand what bodyflex exercises are. Here you will find the history of the appearance of this system, a complete list of exercises included in the bodyflex complex, and in conclusion - conclusions about whether this system is effective, who it can be intended for and, of course, whether bodyflex is dangerous to health.
How did bodyflex appear?
Bodyflex exercises are a system of exercises invented by the American housewife and mother of three children Greer Childers. Greer gained enormous weight after giving birth to her third child. Faced with problems in her personal life, low self-esteem, and the inability to choose a wardrobe, Greer tried many different things, but none of them brought tangible results. The reflection in the mirror continued to inspire hatred, I didn’t want to leave the house, and around my husband, who worked as a surgeon in the clinic, there were young girls nurses hovering around, which also couldn’t help but infuriate Greer.
Desperate to achieve results using traditional methods, Greer, on the recommendation of a neighbor, went to San Francisco to take classes with a certain sports physiologist who taught weight loss to wealthy American ladies. The physiologist turned out to be a petite girl in her twenties, who began to talk about how to breathe while doing exercises.
Greer was disappointed. Give fifteen hundred dollars for some girl who doesn’t even have children of her own to teach her, a forty-year-old “heroine mother,” some nonsense? However, Greer still started working out, rather wanting to wipe the nose of the impudent girl and prove that her system (Rolls-Royce-level exercises) does not work, than hoping for real effect. There was nothing to do, the money had already been paid, why not just return home? You should at least try to use what you already paid for.
However, after a few days of training, Greer discovered that doing breathing exercises no longer caused her irritation. On the contrary, I have more energy and my well-being has improved significantly. Well, okay, Greer thought, if I don’t lose weight, then at least my health will return to normal. And she continued to study.
After finishing the course, Greer couldn’t believe her eyes. In 10 lessons, she managed to lose 1-2 centimeters in various parts of her body. In total, adding up all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before this the dimensions did not go away at all! She was happy, accepting what happened as a real miracle.
Bodyflex is the result of G. Childers’ work on a Rolls-Royce level exercise system, which she became familiar with in San Francisco.
However, there was one problem - average American women do not buy limousines. For most sufferers overweight housewives simply do not have $1,500 to pay for miraculous courses. Greer went to San Francisco again. Having met with a female physiologist who taught courses at the Rolls-Royce level, Greer received an answer that it was impossible to reduce the price, since the system was originally intended for wealthy Americans and was designed for the elite.
Then Greer made the second fateful decision in her life. She decided to convey to average American women the miraculous method that made her slim. She did not understand at all why it was so effective and did not understand the principles of its influence, but she knew one thing for sure - this method works. This means that everyone who needs it so much should know about it!
The book in which G. Childers talks about his system is called “Great Figure in 15 Minutes a Day!”
This was the beginning of the creation of Greer Childers’ own system of exercises, based on the method of special breathing. Greer has significantly shortened and simplified the program, choosing the most effective and efficient exercises in her opinion. She traveled extensively throughout the United States and consulted with various specialists and doctors, wanting to understand the principle of the program that allowed her and her neighbor to lose weight. Convinced that the effectiveness of the technique had a scientific explanation, Greer began giving lessons herself.
After receiving positive feedback from clients, the enterprising housewife recorded several videotapes and appeared on local television. The apotheosis was the book written by Greer Childers - “Great Figure in 15 Minutes a Day”, where Greer outlined the entire program in a simple and most intelligible form. She called her own exercise system “Bodyflex”.
The main idea of bodyflex
The main marketing idea of bodyflex is that any average person without physical training, having learned to breathe correctly while performing simple exercises, can get rid of extra pounds in just 15 minutes a day. This sounds truly fantastic, but the system has gained spontaneous popularity all over the world, especially in the author’s homeland – the USA.
Bodyflex exercises were originally designed for people without special training. Thus, Greer Childers' main audience was American housewives.
Reviews of the effectiveness of bodyflex exercises vary from the enthusiastic cries of “fanatics” who claim that miracle training helped them get rid of incurable diseases, to the indignant cries of those who claim that bodyflex caused serious harm to their health.
Let's not judge the system based on the words of unknown people, but let's break the system down and analyze its pros and cons. This will allow us to draw a reasonable conclusion regarding the effectiveness of the bodyflex exercise system and its safety.
Bodyflex technique
Breathe like a baby - diaphragmatic breathing
The main condition for obtaining the effect, as Greer Childres says, is special breathing. It is with its mastery that classes begin. Bodyflex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.
Explaining what “diaphragm breathing” is, Greer gives the example of babies. When newborns breathe, their belly rises as they inhale, and not their chest at all, as in adults. The bodyflex technique also involves breathing from the stomach. In order to control yourself, Greer suggests lying on the floor and placing a small book on your stomach. With the usual method of breathing, the book remains practically motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.
Particular attention in bodyflex is paid to the so-called “diaphragmatic” breathing - breathing from the stomach.
How to master this technique?
To begin, take a series of deep and even breaths. Concentrate on the movement of your chest and imagine how your lungs open and fill with air.
- Exhale forcefully through your mouth, completely emptying your lungs of any air in them.
- Inhale quickly and forcefully through your nose, strongly inflating your belly. This will help spread the lower ribs and increase the filling of the lungs with oxygen.
- Exhale sharply through your mouth, completely emptying your lungs and pulling your stomach inward. To get a better feel for abdominal work, Greer Childres recommends practicing in the “volleyball player” pose—feet shoulder-width apart and slightly bent, body tilted forward, palms resting on your legs just above your knees.
- After exhaling, hold your breath, continuing to draw in your stomach, for 8-10 seconds. This is training the so-called “natural pause”. Retract your stomach as much as possible, while the ribs will move again and the air will escape from the lungs.
- Relax and take a breath.
The main condition for safe bodyflex exercises is gradualness. Listen to your body and take your time. It is recommended to devote the first few classes exclusively to developing breathing techniques, and only then begin bodyflex exercises.
The main breathing pose in bodyflex is the “volleyball pose.” And indeed, comparing the illustration from the book by G. Childres and the photo of a real volleyball player, you can find a lot in common.
The bodyflex breathing technique can be schematically represented as follows:
- Exhalation.
- Inhale.
- Exhalation.
- Pause.
- Relax.
Bodyflex exercises
There are twelve exercises in total in the Bodyflex method. Greer Childress herself says that she included isotonic and isometric exercises And . Bodyflex exercises for weight loss are designed for untrained people. In fact, the main audience for the author of the system was American housewives.
1. Leo
Area affected by the exercise: face, areas around the mouth and under the eyes, neck.
Bodyflex exercise “Lion” for the face and neck.
Starting position. Take the so-called “Volleyball Pose.” Place your feet slightly wider than your shoulders and bend your buttocks back. Place your palms on your legs a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (stage 4 - natural pause) and begin the exercise.
Doing the exercise. Bring your lips into a narrow circle, tense your face and try to lower this circle down. Open your eyes wide and look up. Stick your tongue out through the tight circle of your lips as much as you can. Hold the pose for 8 counts and relax, inhaling air.
Number of repetitions: 5.
Note. Be careful not to scare your husband who accidentally enters the room.
2. Horrible grimace
Impact area of the exercise: neck, area under the chin.
This exercise is called "The Horrible Grimace." When performing it, the area from the sternum to the chin should be tense.
Starting position. Get into the “volleyball pose.” Protrude your lower jaw so that your lower teeth are in front of your upper teeth, stick out your lips as if to kiss, and stretch your neck as hard as you can. Raise your head up, as if you intend to kiss the ceiling with these very lips. You should feel tension from your chin to your sternum. Take a breath cycle and hold your breath.
Doing the exercise. During the breathing pause, move your arms straight back and hold in this position for 8 counts. Keep your mouth open, feet on the floor. Breathe and relax.
Number of repetitions: 5.
Note. Like the previous exercise, this pose got its name for a reason.
3. Side stretch
Impact area of the exercise: waist and sides.
Exercise "Side stretch".
Starting position. Get into the “volleyball pose” and take a breath cycle before pausing.
Doing the exercise. Lower left hand on the elbow (so that not the palm, but the elbow rests just above the knee). Raise your right arm straight and extend it out to the side above your head, above your ear. You should feel how the whole thing is stretching lateral surface your body. Hold this position for 8 counts. Take a breath and relax. Repeat on the other side.
4. Pulling the leg back
Exercise impact area: buttocks, back surface hips.
“Pulling the leg back” (G. Childers term) or “classic abduction” strengthens the muscles of the buttocks and hamstrings.
Starting position. Stand on the mat - on your knees and elbows. Stretch one leg back. The foot should be contracted, the toes resting on the floor. Perform the breathing cycle until the pause.
Doing the exercise. Raise your straight leg up and hold for 8 counts. Lower your leg and inhale.
Number of repetitions: 3 on the right side and 3 on the left.
5. "Seiko"
Area affected by the exercise: buttocks.
Exercise "Seiko" to tone the buttocks.
Starting position. Stand in a knee-elbow position, move your straight leg to the side at an angle of 90 degrees to the body. The foot is on the floor. Do a breathing exercise.
Doing the exercise. During the pause, lift your straight leg up and hold it for 8 counts. Lower your leg and inhale.
Number of repetitions: 3 on the right side and 3 on the left.
Note. Greer called this exercise "Seiko" because the word translates to "flame" in Japanese. Gluteus muscle will "burn".
6. "Diamond"
Exercise impact area: inner side hands
The bodyflex exercise “Diamond” is so called because the figure formed by the fingers resembles a precious stone.
Starting position. Stand straight, feet shoulder-width apart. Touch the fingers of one hand to the fingers of the other hand, bringing your hands together in front of you. The elbows need to be raised to parallel with the floor, the back can be slightly rounded. Perform the breathing cycle until the pause.
Doing the exercise. Press the fingers of one hand into the fingers of the other as hard as possible, do not lower your elbows. You should stay in this position for 8 counts. Then breathe in the air and relax.
Number of repetitions: 3.
7. "Boat"
Exercise impact area: inner surface hips
Exercise “Boat” - bending forward with legs apart.
Starting position. Sit on the mat, spread your straight legs as wide as you can. Pull your socks towards you. Rest your arms back and perform the breathing cycle until the pause.
Doing the exercise. Move your arms forward and stretch them as far as possible, trying to lower your body to the floor. Stretch for 8 counts. Then inhale and relax again, moving your arms back.
Number of repetitions: 3.
8. "Pretzel"
Exercise impact area: waist, lower back, outer surface hips.
Exercise "Pretzel". Try to look back.
Starting position. Sit on the mat, cross your legs so that your left knee is over your right. Try to keep your right leg as straight and horizontal as possible. Place your left hand behind your back, and with your right hand grab your left knee. Do a breathing exercise.
Doing the exercise. Shift your weight to your left hand, use your right hand to pull your left knee up and toward you, and twist your body to the left until you can look behind you. Stay in this position for 8-10 counts. Exhale and relax.
Number of repetitions: 3 on the right side and 3 on the left.
Impact area of the exercise: area under the knees, back of the thigh.
Hamstring stretch for beautiful legs.
Starting position. Lie on the mat on your back and lift your straight legs up, “pulling” your socks towards you. Use your hands to grab your calves. Perform a breathing cycle without raising your head.
Doing the exercise. During the breathing pause, pull your legs towards you until a “pulling” sensation appears under your knees. Hold for 8 counts.
Number of repetitions: 3.
10. Abdominals
Area of influence of the exercise: abdominal muscles.
Exercise to train the abdominals.
Starting position. Lying on your back, bend your legs and place your feet on the floor at a distance of 25-30 cm from each other. Stretch your arms up to the ceiling perpendicular to your body. Do a breathing exercise.
Doing the exercise. Stretch your arms up and lift your shoulder blades. At the same time, the head is slightly thrown back, the neck is relaxed. Arms and chest reach towards the ceiling as high as possible. Hold for 8-10 counts.
Number of repetitions: 3.
11. "Scissors"
Area of influence of the exercise: abdominal muscles, emphasis on the lower part.
The “Scissors” exercise is also aimed at strengthening the abdominal muscles.
Starting position. Lie on the mat on your back, legs together. Place your hands, palms down, under your buttocks. Head on the floor, lower back pressed to the floor. Perform the breathing cycle until the pause.
Doing the exercise. Raise your legs 8-9 centimeters above the floor and begin to make energetic swings, placing one leg behind the other and vice versa, as if you were working with scissors. Work for 8-9 counts. Then breathe in the air and relax.
Number of repetitions: 3.
12. "Cat"
Area of influence of the exercise: core muscles, spine.
“Cat” strengthens the core muscles and works the spine.
Starting position. Get on all fours (on your knees and hands). The head is raised up, the gaze is directed forward, the back is straight. Do a breathing exercise.
Doing the exercise. Lower your head and arch your back as high as possible. Stay in this position for 10 counts. Breathe in and relax.
Number of repetitions: 3.
So, bodyflex is a system of weight loss and health improvement based on a special breathing technique. The exercises, according to the author of the method, will deeply saturate the tissues with oxygen, drive away stress and activate metabolism. They can be used independently or as an aid to any physical activity. If you find yourself in a situation where active movements are contraindicated, bodyflex exercises can be performed at any level of training.
So, have you decided to study using this system? Bodyflex exercises for weight loss will bring, according to the author, maximum benefit if you follow the following rules:
- Don't exercise immediately after eating. The ideal time to exercise is two hours after a light meal.
- Never do exercises in stuffy rooms. Always open a window if possible.
- Beginners should not do breathing exercises while walking.
- Stay in the main position for 8-10 breathing cycles.
- Train every day and perform each exercise 3-5 times.
Bodyflex exercises will help you quickly get in shape and improve your health. To track your progress and get extra motivation, regularly measure your waist and hips. After a month of training, you will be pleasantly surprised by the results, notes Greer Childress.
Is hyperventilation dangerous to your health?
The essence of bodyflex training, as Greer Childers writes, is that training in this system allows you to increase the saturation of the body's tissues with oxygen and, accordingly, speed up the metabolism in them. According to her, the therapeutic effect of bodyflex exercises is comparable to aerobics.
Be careful - hyperventilation can harm your health. Before starting classes, read the contraindications.
During aerobic exercise, active movement forces you to consume more oxygen, which the body needs to break down carbohydrates and fats and produce energy.
During bodyflex exercises, due to a special breathing method, you force the body to receive more oxygen than it receives under normal conditions, forcing it to use this oxygen.
Thus, Greer Childers claims that by purposefully saturating your body with oxygen, you can significantly speed up your metabolism and launch the fat burning mechanism. And if you simultaneously perform exercises for various groups muscles, creating an increased need for energy in certain areas, you can direct this oxygen exactly there, to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to tissues and accelerating metabolism that excess volumes will be lost.
In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. By alternating intense deep breaths and periods of holding your breath, a person gains 30-40 percent more oxygen than he consumes in normal life.
Contrary to what was promised positive effect, this phenomenon can have very dangerous consequences for the body. Hyperventilation of the lungs leads to a decrease in the amount of carbon dioxide (CO2) in the blood, which is necessary component for the occurrence of many metabolic processes. Trying to maintain the amount of CO2 in the blood, the body tries to protect itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.
In turn, all this complicates not only the loss of CO2, but also the supply of oxygen to the body. The opposite effect occurs - oxygen starvation, which has a mass negative consequences. Up to the death of brain cells, if the process becomes uncontrollable.
Based on all of the above, you should not fanatically and thoughtlessly rush into the maelstrom of bodyflex training. Just like any other practice.
In what cases should you stop practicing bodyflex? Exercise saturates tissues with oxygen and accelerates blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleeds, dizziness, sleep disturbances and headaches are an absolute reason to stop training.
Before you begin, there are a number of precautions you must take.
- Make sure you do not have the following diseases and conditions:
- problems with blood pressure(high, low – doesn’t matter);
- diseases of the respiratory system, including asthma, allergic phenomena;
- cardiovascular diseases;
- head injuries, intracranial pressure;
- vision problems;
- high temperature, bleeding, exacerbation of chronic diseases;
- pregnancy.
- Begin classes only in the presence of another person who can help you in case of loss of consciousness.
- Even if you are absolutely healthy or do not find your disease on the list of contraindications, be sure to consult your doctor!
In order to avoid unnecessary disappointments, remember that bodyflex exercises are designed for people who are overweight and initially slow. The therapeutic effect of these activities is based on the idea of accelerating metabolism in obese and sedentary people, which causes body weight to return to the biological norm. However, this norm is determined not by you, but by your body. And your weight will not drop below the biological norm, even if it seems to you that you are still overweight.
Love your body and take care of your well-being! Good luck!
If you don’t have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is already at the proper level. I hope you found this article informative and useful. Successes and good luck in the sports field!
The article uses illustrations from the book by G. Childers “Great Figure in 15 Minutes a Day!”
Bodyflex - examples of video classes
More and more women, men, and teenagers are resorting to “Bodyflex” gymnastics. What is this technique with the help of which one acquires slender shapes before the eyes? A person does not need to sit for hours in gym, limit yourself in food, go on diets, take dietary supplements and medications for weight loss. Just fifteen minutes of daily miraculous exercises - and the centimeters begin to melt away. Let’s take a closer look at what the secret of “Bodyflex” is, how effective it is, whether there are any contraindications, and what exercises help you gain a slender figure.
The history of this gymnastics
“Bodyflex” - what kind of complex is this? This is a combination of “diaphragmatic” breathing exercises, special stretching poses, as well as isotonic and isometric stands. This gymnastics came from America. In nineteen eighty-five, an ordinary housewife Greer Childers created own program“Bodyflex”, based on medical research and our own experiments.
The woman did not have medical or any physiological knowledge, but she had excellent result to achieve slender forms. In just three months, she replaced her fifty-two clothing size with a forty one. It was not enough for her to perform a complex of breathing exercises; she needed to understand how fat is burned, how muscles become toned, how a person loses weight.
It took months to survey doctors, private practical sessions with those who wanted to lose weight, and test new exercises before it became popular. Five years later, the first CDs with breathing exercises were released, and eleven years later, television shows with Greer were already being released. More and more followers and trainers of this direction - “Bodyflex” - appeared.
The secret of breathing exercises
Its ancestor, Childers, focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:
- exhale smoothly through the mouth, folded into a tube, while simultaneously drawing in the abdomen closer to the spine;
- a sharp inhale through the nose to the fullest, while the lips are closed, and;
- exhale to the last molecule from the lungs with a deep pronunciation of “Groin”, while the stomach again “sticks” to the spine;
- hold your breath for eight to ten seconds while simultaneously pressing your stomach under your ribs to form a kind of “cup”;
- normal breath.
Critics wonder what kind of oxygen we are talking about if the body is filled with carbon dioxide. Its presence is indicated by sweating, dizziness, and increased blood pressure. That is, according to critics, the body loses weight not due to oxygen, but due to stress from an excess of carbon dioxide. However, such “persecutors” ignored the study of Greer’s books, which described the entire theory of the work of breathing, as well as a complex of breathing exercises with a description of its action.
The role of oxygen and carbon dioxide in respiration
Greer emphasizes that when you hold your breath, the amount of carbon dioxide increases. Because of this, the arteries dilate, the cells prepare for greater absorption of oxygen, while the brain sends a signal to the tissues to utilize the available oxygen, which just “melts” the fat. That is, as much oxygen as you inhale through your “hissing” nose, so much lipids will be burned.
Even after training, breathing exercises allow a person to breathe diaphragmatically, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes rapid absorption of nutrients and removal of toxins. Due to it, the immune system is strengthened, a person gets sick less. When you systematically perform Bodyflex, the feeling of fatigue disappears.
Deep breathing relaxes nervous system, fights stress, migraines, depression. Burning lipids, tightening muscle mass and increasing a person’s energy is the main goal of “Bodyflex”. The course is not aimed at losing extra pounds, this is just a pleasant side effect.
Who is this gymnastics suitable for?
Greer emphasizes that her breathing exercises are suitable for everyone - women, men, teenagers, the elderly. She collaborates with various doctors who confirm the safety of the technique for their patients (cardiovascular and respiratory diseases, allergies, bedridden patients).
This set of exercises has no limits based on age, weight, or illness, since its classes can be changed to suit your conditions. A person should not get out of bed, but you can do simple “Bodyflex” breathing without exercise. Runny nose? Then just breathe in a bathroom filled with hot steam. Arthritis? Do not pull your arms up, fold them, place a soft rug under your knees. Painful critical days? Don't do complicated exercises, just breathe or skip one or two classes.
This the complex will do for those who want:
- quit smoking
- tighten the muscle corset,
- drop a couple sizes
- become cheerful, energetic, active,
- strengthen the immune system,
- develop lung capacity.
We think now you understand the advantages of this gymnastics, who needs “Bodyflex”, what it is.
Contraindications
Now let’s look at who should not do this gymnastics, and then move on to analyzing breathing exercises. Greer forbade pregnant women and people after surgery from practicing Bodyflex. She did not observe any complications in those who worked under her supervision. Slower results after the third week of exercise were noted in people taking hormonal drugs, birth control, antidepressants, and those with a slow metabolism.
“Russian Bodyflex” showed different results. Marina Korpan (student reviews indicate that she is a highly qualified fitness trainer at the Russian State University of Physical Education, Pilates, aerobics, callanetics, training for pregnant women, and a specialist in weight loss using breathing techniques), based on classes with Russian citizens, identifies the following contraindications for people who have:
How to do gymnastics?
All exercises begin with a special “Bodyflex” pose. What kind of stand is this?
- Spread your legs thirty centimeters apart.
- Bend them at the knee.
- Lean your body forward.
- Place your hands on your legs (above your knees).
- Look ahead.
The pose resembles a person who wants to sit on a chair. In this case, the back should be straight while performing the three stages of breathing. As soon as you need to pull your stomach under your ribs, lower your head down, then massage internal organs will be more effective.
After not breathing for eight to ten seconds, while simultaneously performing certain “Bodyflex” exercises (photos of the poses are presented below). Try to squeeze your muscles until you tremble, but do not relax your stomach.
If you really want to inhale, don’t wait, inhale immediately. Over time, your lung capacity will increase, and then you will be able to easily withstand a ten-second pause. You may feel dizzy during exercise. This phenomenon is normal during the first week of classes. If your discomfort remains or worsens, check with your doctor. Cramps may also occur when performing certain exercises. Then just straighten your limbs and relax your muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different groups muscles.
Exercises for the face, neck
- Lion. This exercise will help tighten your cheeks. From the preparatory pose, then raise your head, open your mouth like a tube, stick out your tongue to the very root, while opening your eyes wide.
- Ugly grimace. The exercise tightens the neck muscles. From the preparatory pose, while holding your breath, raise your head up, looking at the ceiling. At the same time, you protrude your lower jaw forward and try to close your lips, forming the letter “o.”
- Ugly grimace while standing. After holding your breath, straighten up, do the same with your face as in the previous exercise, only move your arms back parallel to the floor, raising them up to the maximum. The back should be straight.
Repeat these Bodyflex lessons for beginners five times. If shortness of breath occurs, first restore your breathing, then take the preparatory pose again, and then perform the exercise. Remember, the main thing in this gymnastics is breathing, especially inhaling through your hissing nose. If your breathing is impaired, then when performing a new approach you will simply inhale less oxygen or will not be able to draw in your stomach, which means less fat cells will be burned.
Exercises for chest, waist, hips, buttocks, legs
- Diamond. You clasp your hands in front of you. Do not lower or raise your elbows, keep them straight, parallel to the floor. If you can't keep your elbows up, round your back. Breathe, then begin to press your fingers against each other, keeping your elbows straight.
- Pulling the leg back. Get on your knees, leaning on your elbows and palms of your hands. Extend one leg, resting your toe on the floor, head raised, gaze in front of you. Next, you breathe, and when you pull in your stomach, raise your leg high, with the toe pointed towards you. At the same time, squeeze your buttocks.
For the abdomen, perform the following “Bodyflex” complex (do weight loss exercises in each direction three times).
- Side stretch. From the preparatory pose, lean your left elbow on your left knee, stretch your toes to the right with your right leg, and stretch your right hand to the left. At the same time, do not lift your right foot off the floor, and do not bend your right arm at the elbow, hold it above your head.
- Abdominal press. Lie on your back, bend your knees, spread your legs to the sides. Raise your hands up, do not lift your head from the floor. Breathe, stretch your arms up, lifting your shoulders and shoulder blades off the floor, head tilted back. If this exercise is difficult to do, then watch the Bodyflex lessons with Marina Korpan, who has simplified, diversified, and modified many exercises.
- Scissors. In a lying position, extend your legs and place them next to each other. Place your hands under your buttocks to press your lower back to the floor. Perform breathing. Then lift your legs ten centimeters off the floor, making wide, quick horizontal crosses with your legs.
For the hip area, the following “Bodyflex” gymnastics for weight loss is offered.
- Seiko. Get on your knees and hands. Set your left leg aside at a right angle to your body. Breathe, and then, as you draw in your stomach, lift that leg up and pull it forward towards your head. The position of the toe does not matter, the main thing is to raise your leg higher each time without bending it at the knee.
- Boat. Sit with your legs spread out to the sides as far as possible, pull your socks towards you, place your hands behind your back, lean on them. Breathe, then bend your body towards the floor, “walk” forward with your hands, stretching your thigh muscles. The knees should not be bent while performing the exercise.
- Pretzel. Sitting on the floor, you need to bend your legs at the knee, while your left leg should be higher than your right leg, which cannot be bent. Hold your left knee with your right hand and your back with your left hand. Breathe, then try to pull your leg closer to your chest and at the same time turn your body in the opposite direction.
- Hamstring stretch. In a lying position, raise your legs perpendicular to your body, pointing your toes down so that your feet become straight. Use your hands to grab the front of your calves, keeping your head flat on the floor throughout the exercise. Breathe, then begin to slowly pull your legs towards your chest.
- Cat. Get on your knees and hands, back straight, look straight ahead. You breathe, now lower your head and at the same time arch your back, as if you were hanging from a hook.
For beginners, this “Bodyflex” complex will be enough. The weight loss exercises described above must be performed three times. Please note that gymnastics can be varied or exercises can only be performed on problem areas. For example, you need to remove your stomach, then do the “Side Stretch”, “Scissors”, “Abdominal Press” exercises and you can add “Pretzel”. But it’s best to work on all zones at the same time, and as soon as you achieve the desired shape, move only to those areas that need to be corrected.
Bodyflex results: before and after
Many people who are losing weight do not see their results, since only a few lose kilograms, but everyone loses centimeters. Therefore, before classes, start a notebook where you enter the data weekly:
- date of measurement,
- volume under the breasts (two centimeters above the navel),
- waist size,
- volume under the waist (five centimeters below the navel),
- hip size,
- leg volume in the widest part,
- the circumference of the arm at its widest part.
In addition, write about your achievements every week: how many centimeters you have gained in each zone, what your weight has become, how you feel. Then you will be able to see your successes or small failures. Please note that breathing techniques are also characterized by periods of “recessions” when the weight may stand still. Don’t panic, don’t freak out, keep doing Bodyflex.
What are these recessions? This is the body's reaction to the fact that it will not understand what they want from it. If you stop exercising, the weight will begin to grow rapidly, and if you persist, the fat cells will continue to be burned. This respite can last from several weeks to several months.
Important information about gymnastics
Exercises should be performed daily until you achieve the desired shape. Then you can reduce classes to twice a week. Perform the complex on an empty stomach in the morning, then you will activate your metabolism and feel cheerful. But you can do it at any time, just don’t eat for two hours before the workout, and don’t eat for at least half an hour after the workout. You can only drink water without sugar or gas.
“Bodyflex” does not restrict food, does not focus on diets, but in order to achieve quick results, it is necessary to exclude sweet and starchy foods, ketchups, mayonnaise and other unhealthy foods. Of course, you don’t have to exclude them; over time, your body will imperceptibly switch to smaller portions healthy eating by reducing the volume of the stomach. It’s just that your path to achieving slender forms will be a little slower than those who combine proper nutrition with the Bodyflex system.
Before and after photos of people losing weight become proof that without surgery and strict diets you can achieve the desired shape. These people can afford weaknesses, but in moderation. For example, not to eat a piece of cake every day, but to celebrate the loss of another clothing size with half a portion.
So, let's summarize. “Bodyflex”, with the help of breathing and special stretching poses, tightens the muscles, which is why centimeters are lost. On average, during the first week, it takes from ten to thirty-five centimeters in the area of the hips, waist, and legs. If the weight is low or the results are below average, then the reason is improper breathing, isometric and isotonic poses. Also, the lack of results is affected by poor nutrition, that is, you increase the amount of sweets and flour in your diet, hoping that oxygen will burn all the calories consumed.
In order to perform each exercise correctly, first do them without monitoring your breathing, remember their sequence. Next, learn to breathe correctly, put your hand on your stomach and chest to make it more clear. After the preparatory pose, quickly move on to the main complex, as an eight to ten second countdown starts from it.
When your figure reaches ideal forms, you can add power load. Simply put weighted bracelets on your wrists and toes. Such exercises are most important during menopause, since bones become fragile during menopause. Combine activities, add your own stretches and lose weight for health!
At the very bottom of the article you can watch a video with Marina Korpan, who will teach you every exercise of this wonderful Bodyflex complex, but so that you understand and tell your friends about this amazing technique and its history, I recommend reading this article from beginning to end and then watching the video 🙂
A popular weight loss technique, Bodyflex exercises, is effective way reset extra pounds and lead the body to athletic fit, flexibility, and increase vitality. Daily bodyflex exercises for 15 minutes will give noticeable results in just a couple of weeks, and after three months they will lead to the desired results.
In ordinary life, when we breathe, not much goes into our lungs. large number oxygen. A set of bodyflex exercises are special breathing techniques that allow you to enrich the blood with oxygen in large quantities.
The founder of a unique method of rapid weight loss was housewife Greer Children's. The starting point for the development of bodyflex was a banal situation when a woman, having given birth to three children, began to look for ways to restore her lost figure. Exercising did not bring the long-awaited results, but only disappointment and fatigue.
Having once taken a course in breathing exercises, Greer was able to achieve the desired shape in a short time. But the high fee and an hour and a half of training prompted her to develop her own method of losing weight and getting fit in a short time. With the help of specialists, having figured out why fat is burned so quickly during breathing exercises, Greer was able to develop the ideal formula for a magnificent figure in 15-20 minutes a day. At the same time, no grueling workouts, much less diets. Breathe and lose weight! The founder of the method herself put her body in order in 90 days, reaching size 40 (previously it was 52)
How do bodyflex exercises work?
Bodyflex exercises are based on breathing exercises. Unique technique breathing allows you to supply large amounts of oxygen to muscle and fat tissues. In this case, the load on a certain muscle group sets the direction of oxygen flow.
Lipids or fat, entering into a chemical reaction with oxygen, are broken down. According to numerous reviews, the weekly average daily activities bodyflex at the waist is reduced to 25 cm.
In addition, the process of losing weight is accelerated by normalizing body functions:
- lymph flow increases;
- metabolism accelerates;
- During breathing exercises, the muscles of the stomach contract, which leads to a decrease in its size.
In addition to reducing the volume of the body, its individual parts are modeled. Knowing which muscles are targeted, you can purposefully correct your figure.
Daily bodyflex exercises give amazing results, from a boost of energy for the whole day to dramatic transformations in the functioning of all internal organs and systems:
- burning fat deposits, including internal ones;
- reducing the volume of all worked areas;
- reduction of cellulite skin lesions;
- tightening the skin and improving its appearance;
- increasing body flexibility;
- normalization of the gastrointestinal tract and cardiovascular system;
- cleansing the body;
- launching the rejuvenation process;
- increase in vitality.
Who can do bodyflex?
Despite the effectiveness of bodyflex exercises, exercises do not have the same effect on everyone. People are in good physical fitness, without unnecessary weight deviations, will practically not feel any improvements in their shape. But those who are far from physical education and have considerable reserves of fat deposits will get excellent results after just a month of bodyflex training.
Experts in the field of sports medicine provide the following data: hour aerobic exercise allows you to burn up to 350 Kcal; when running, 700 Kcal is burned. While 15-20 minutes of bodyflex training (according to some books and cassettes the figure sounds unrealistic) - up to 3500 Kcal! But of course, this is too high a figure; more realistically, it would be up to 700 Kcal, as when running.
The benefits of bodyflex
- Bodyflex classes last no longer than 15-20 minutes a day. This is enough for a positive effect.
- The first results appear in a short time. In a week daily workouts the waist decreases from 5 to 25 cm.
- The bodyflex technique is also aimed at tightening the muscles of the face and neck.
- There is absolutely no age limit for classes.
- Bodyflex exercises are effective for independent studies, without harm to health.
Contraindications
Bodyflex exercises have their contraindications. Breathing exercises should not be performed if you have:
- problems with the cardiovascular system;
- high intracranial pressure;
- aneurysms;
- spine surgery;
- acute respiratory infections, acute respiratory viral infections, and other infections;
- development of chronic diseases;
- bleeding;
- pregnancy period.
Breathing bodyflex
Mastering the respiratory system is the key to the effectiveness of bodyflex exercises. The respiratory complex makes up almost 90% of the entire weight loss system. Therefore, before moving on to mastering a series of stretches and aerobic exercise, you should thoroughly work on your breathing practice. This can take from several days to a month, and it is necessary to carefully work on each stage.
Mastering diaphragmatic breathing should occur on an empty stomach, in the morning, in a ventilated room or on outdoors. The first steps towards mastering the respiratory system are limited to five minutes.
The initial pose in which bodyflex exercises are performed: spread your legs slightly wider than your shoulders, bend your knees slightly, place your palms above your knees, and direct your gaze in front of you.
- Exhalation.
You need to empty your lungs as much as possible: round your lips and slowly exhale. When the lung sacs are completely empty, close your mouth.
- Inhale.
At this stage, the lungs are extremely filled with oxygen: a rapid, noisy inhalation through the nose, the lungs are filled to capacity. In this case, the head should be slightly raised. The air is kept inside, the mouth is closed, and no air movement is made through the nose.
- Exhalation.
When you exhale, the muscles of the diaphragm and abdomen tense. Sharply contracted muscles forcefully push air out. At the same time, an explosive “puff” sound breaks out. All attention is focused on the operation of the diaphragm.
- Holding your breath.
The most critical phase respiratory complex bodyflex classes. Bow your head slightly. Begin slowly tightening your abdominal muscles. There should be a feeling that all internal organs are slowly entering the hypochondrium area. The stomach is drawn in more and more, it “sticks” to the spine.
After fully retracting the abdomen, count to eight as follows: 1-1-1, 2-2-2, 3-3-3...8-8-8. The first time you may not be able to stand it until the end of the count - this is normal. Holding your breath should be stopped as soon as an urgent need for air appears. Breathing practice needs to be brought to perfection, i.e. until the delay reaches the count of eight. The implementation of a full hold is a sign that the preparatory phase is complete. It is holding the breath while exhaling that is key point, during which static bodyflex exercises are performed.
- Inhale.
Once the counting is completed, execution ends breathing exercise and the muscles involved relax. Now you can inhale through your nose. Inhalation is accomplished by relaxing the muscle tissue of the abdomen and diaphragm. Air masses seem to flow noisily into the lungs on their own.
For beginners
- The best time for bodyflex exercises is in the morning; an empty stomach and intestines do not interfere with drawing in the stomach as much as possible. Other times of the day are also suitable, the main condition is an empty stomach.
- Ideal place for exercise - fresh air. At the very least, the room for bodyflex training should be ventilated. You can open the window, door, go out onto the balcony.
- Breath holding lasts 8-10 cycles. Beginners can reduce the number of cycles to their capabilities, but should begin a set of exercises only after all 8 cycles are completed freely.
- Bodyflex exercises should be performed daily, performing each exercise 3-5 times;
- You should not resort to strict diets. It is enough, if desired, to limit the consumption of sweets and starchy foods.
Bodyflex for all parts of the body
Diamond
The skin of the hands becomes elastic and tightened; fat is burned.
First, perform breathing exercises, then, when breathing stops, stand up straight, legs at the same width, form a circle in front of you with your hands, pressing the fingers of your left hand to the fingers of your right along the entire length. You can make it easier to keep your arms at height by slightly bending your back. While counting, squeeze your fingers tightly. Muscle tissue tension should be felt in the chest and arms. The pressure on the fingers lasts throughout the count; at the end of the count, inhale and at the same time return to the starting position. Repeat three times.
Boat
The thigh muscles are tightened, cellulite areas are smoothed out, and the thighs take on attractive shapes.
Initial pose: sit on the floor, spread your straight legs as wide as possible. Pull your feet towards you, your heels pressed to the floor, with the palms of your straight arms resting on the floor behind you.
In this position, go through all phases of breathing exercises. When breathing stops, place your hands on the floor in front of you and, slowly, bend forward, behind your hands. At the extreme point of inclination, bring the count to eight, take a breath, straighten up and take the initial position. Repeat three times.
The muscles, skin of the face and neck become elastic, toned, folds are removed from the neck, and the oval of the face becomes clearer.
The initial pose is the same as for breathing.
When breathing stops, open your eyes wide and look up. Round your lips and point them down. Extend your tongue as far as possible. Fix for eight cycles, inhale. Do it 5 more times.
Grimace
The muscles and skin of the chin are tightened, fat folds on the neck are burned, and the skin becomes elastic.
The initial pose is the same as for breathing.
After going through the phases of breathing exercises, when breathing stops, stick out your lower jaw like a bulldog. Pull your lips forward. Throw your head back. Count to eight, inhale and return to the starting position. Do it five more times.
Side stretch
Fat is burned from the sides and waist circumference is reduced.
The initial pose is the same as for breathing.
First, breathing exercises are performed, and when breathing stops, put your right leg back, without bending, on an outstretched toe. And lean your left elbow on your left leg, bent at the knee, concentrating your body weight here. With your right hand, stretch to the left above your head. The back does not bend. Count to eight. Relax, breathe. Do it three times in each direction.
Martin
The muscles of the thighs and buttocks tighten and become elastic. Hips and buttocks take on attractive shapes.
Starting pose: kneel with your elbows on the floor.
Make a “swallow” with your left foot, but pull your foot towards you. At the same time, the buttocks should be extremely compressed. Keep your head up. Now you can start breathing exercises, stop breathing, and count the cycles. Inhale, take the starting pose. Do this three times for each leg.
Scissors
The lower abdomen is selected, fat is burned in the problem area.
Initial pose: lie face up, legs straight, palms stretched along the body with the back side down, you can fasten them under the buttocks.
Throughout the entire exercise, the torso and head lie on the floor. Start the respiratory phases, stop breathing, and at the same time begin pumping your lower abs.
Raise your legs 10 cm and stretch out your toes. Perform scissor swings for an eight-cycle count. Inhale and return to the starting pose. Do it a couple more times.
Cat
Total removal of fat deposits from all problem areas.
Starting pose: get on all fours. The head is an extension of the back.
Carry out breathing passes, when breathing stops, relax the neck muscles, lower your head. Take your time, arch your back to the limit, and brace yourself. Start counting. Inhale and take the starting position. Do it only 3-5 times.
Abdominals
The stomach is tightened, fat is burned, including internal fat, the functioning of all internal organs improves, and blood circulation is stimulated.
Starting position: lying face up, feet flat on the floor, shoulder-width apart.
Stretch your arms up. At the same time, do breathing passes. When breathing stops behind your hands, raise your shoulders and bend your head back. Shoulders and rib cage rise as far as possible. When the count is over, take a breath and, slowly, take the initial position. Start repeating immediately. Do five stretches in total.
Seiko
The thighs are tightened, become elastic, the “breeches” effect is eliminated due to the burning of fat on the thighs.
Starting position: kneel down, rest your palms on the floor.
Place your right leg to the side, resting its foot on the floor. Do it breathing exercise. When breathing stops, raise your right leg parallel to the floor. After finishing the count, inhale and take the starting position. Perform three lifts of each leg.
Pretzel
The hip and waist circumference decreases.
Starting position: Sitting on the floor, place one knee on top of the other. Then the position of the knees changes.
So, if your left knee is on top, then you should lean your left palm on the floor from behind, and grab your left knee with your right palm. After going through the respiratory stages, when breathing stops, with your right hand, pull your knee towards your body as far as possible. Turn your body around left side. Make three turns on each side.
Bodyflex is a well-known and popular training method, which is based on a unique breathing technique, as a result of which you can significantly reduce weight. Bodyflex for beginners is the initial stage of training, during which the basics of the system are mastered.
Bodyflex exercises photo
