Bodyflex exercise system. Bodyflex - breathing exercises for weight loss

Bodyflex is a training system that helps you lose weight quickly, spending only 15-20 minutes a day on classes. Her secret is in special breathing during the exercises. Bodyflex is not complicated, available, with regular classes effective enough. However, the mechanism of its action has not yet been studied, in connection with which there are many doubts about the harmlessness of this method. Consider a set of exercises and the rules for their implementation, as well as all the pros and cons of body flex and contraindications for training on this system.

Most bodyflex exercises are simple hatha yoga asanas. By themselves they have no effect. fast weight loss. Active fat burning occurs when the performance of 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 can be obtained the most controversial. Some talk about it as a method of losing weight and healing, others call it charlatanism and a commercial scam. The reason for this is the incomprehensibility of the mechanism of action of this technique. The way popularizers and bodyflex trainers explain this mechanism does not hold water. And 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. In addition, there are many categories of persons who are strictly contraindicated in this practice.

The creator, or rather, the popularizer of body flex, is the American housewife Greer Childers. The desire to reset excess weight led her to an expensive weight loss program where exercise was accompanied by unusual breathing. Greer was initially skeptical about these features, but as she continued her studies, she soon noticed rapid decrease the size of her body.

Realizing that this system works, she decided to make this technique available to everyone, and not just to 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 a breathing system that she learned in classes at an elite club. The author called her technique bodyflex, which literally means “to bend the body”. Having tested the effectiveness of her system on acquaintances, she soon began to teach 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 the effect of losing weight when doing bodyflex. Therefore, bodyflex for beginners includes several classes to gain proper breathing skills.

His technique is as follows:

1. Stand up straight, relax your stomach.
2. Exhale all the air through your mouth.
3. Quickly, sharply inhale through the nose, sticking out the stomach.
4. Exhale through the wide open mouth all the air, accompanying the exhalation with the sound "pahhh".
5. After exiting, immediately pull in the stomach and do not breathe for 10 seconds. It is convenient to keep counting with two-digit numbers.

The exercise begins immediately after exhalation with the retraction of the abdomen and continues for holding the breath. After a ten-second pause, a breath is taken, the next respiratory cycle 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 respiratory pause.

A set of exercises

The complex contains 12 exercises, each of them must be repeated three times (symmetrical - in both directions). Before starting each exercise, it is necessary to do a breathing cycle according to the method described above. Movements are performed within a ten-second breath hold.

Grimace of a lion

This and the next exercise are called body flex for the face, as they tone the muscles of the face and neck. Take the “volleyball position” - legs slightly wider than shoulders, knees bent, pelvis pulled back, straight arms rest with palms at the knees.

Do a breathing cycle (see above), and on a pause, without breathing, do the following:

• Squeeze your lips into a circle and pull it down with the effort of the muscles of the face.
• Raise your eyes wide open.
• Without relaxing your lips, push your tongue down as far as possible to feel a strong tension at its base.
• Hold the position for 10 leisurely accounts. It is convenient to consider two-digit numbers.

Grimace of horror

When performing, tension in the muscles of the chin, neck, and sternum should be felt.

• From the "volleyball stance" push the lower jaw forward as far as possible, stretch the neck and lips, folding them with a chicken tail.
• Raise your head with your lips towards the ceiling. At the same time, the muscles of the chin, neck, and sternum should be very tense.
• Do a breath cycle.
• At the pause of the cycle, straighten your arms and take them back, keeping the muscles of the face, neck, and sternum tense. Hold the pose for 10 seconds.

Diamond

Stand up straight, clench your hands into fists and rest them against each other in front of your chest. The forearms should be parallel to the floor. During a breathing pause, forcefully press your fists into each other.

Lateral stretch

From the "volleyball stance" perform a breathing cycle. Exhaling, rest your left elbow on the leg near the knee, and straighten your right leg and take it back. Extend your right arm above your head, touching your ear, so that it forms a straight line with your body. Reach out right hand sideways, feeling the tension of 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. On a pause, lift the straightened leg up and hold for 10 seconds. Do 3 reps for each leg.

Flame

From the knee-elbow position, set aside one of the legs perpendicular to the body, straightening it. On a pause, lift the left leg up, holding it. The buttocks after this exercise should burn, 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 to the maximum possible width, pulling your socks towards you. Leaning on your hands, perform a breathing cycle. On a pause, stretch your arms forward and lean towards the floor, feeling the tension of the inner thighs.

pretzel

Sitting, flip left leg through the right, 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. On a pause, turn your body to the left, pulling your left knee towards you and trying to look back.

Kitty

Standing on all fours, on a pause, lower your head down, while arching your back in an arc.

Scissors

Lying on your back, hands on the floor under the buttocks, lumbar the spine is pressed to the floor, the socks are extended. Without breathing, raise 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, bend your legs, feet shoulder-width apart, arms extended vertically. On a pause, raise the shoulder blades, reach up with your arms and chest.

Leg stretch

Lying, lift straight legs up, grabbing your shins with your hands. Point your toes forward. On a pause, pull the shins towards you with your hands, feeling the stretching of the back of the legs.

Training features

In order for bodyflex exercises to help you lose weight without harming your health, you must follow the following rules:

• You can only train on an empty stomach, not earlier than 2-2.5 hours after eating.
• You need to practice daily, if you skip workouts, then there will be no result.
• Training should be carried out in well-ventilated areas.
• Beginners should not practice alone, as hyperventilation of the lungs can cause dizziness, fainting. There should be a person nearby who, if necessary, can provide first aid.
• Doing body flex does not make sense for those who have a body mass index within the normal range, as well as for those who are engaged 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 kilograms quickly return.

Contraindications

Breathing exercises bodyflex contains deep breaths, leading to hyperventilation of the lungs, as well as breath holding, which can cause hypoxia, so it is contraindicated in the following diseases:

• with cardiovascular diseases, hypertension;
• high intracranial pressure;
• vascular pathologies (aneurysms, atherosclerosis);
• glaucoma and other eye diseases;
• within a year after surgical operations on the spine;
• with arthroplasty of joints, implants in the spine;
• with oncological diseases;
• stomach ulcer, duodenal ulcer, colitis;
• during acute infectious and inflammatory diseases, relapses of chronic diseases;
• bleeding;
• pregnancy.

Review inconsistency

The bodyflex system has many adherents and opponents.

It causes particular indignation among trainers of 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, because it only affects fat mass, practically without changing the muscle.
• Bodyflex whets the appetite, those who do it begin to eat more.
• Burning fat in problem areas, which bodyflex trainers promise, is impossible. Weight loss goes evenly throughout the body.
• Breathing affects the physical and mental processes in the body, various breathing practices can be both beneficial and harmful. The bodyflex mechanism has not been studied, so it is possible that it is harmful.
• This is another way to lose weight "for the lazy", akin to a magic pill, it does not stimulate the transition to healthy lifestyle life.

According to the opinions of the adherents of this system:

• Bodyflex really works, the volumes are reduced, but as soon as you stop exercising, the lost fat comes back.
• Improves intestinal peristalsis, constipation disappears.
• Endurance increases.
• There is more energy.

Some bodyflex critics talk about the dangers of holding your breath in combination with physical activity. However, if we turn to ethnography, we can recall the Japanese divers for ama pearls, whose work has common features with this method of losing weight. Ama, in the same way, while holding their breath, actively move, examining the seabed. The fact that women are engaged in this trade until the age of 85 suggests that there is no great harm to health from such breathing exercises. So, if bodyflex helps to lose weight and keep the weight normal, then most likely you can do it without fear.

A tale about effective bodyflex breathing exercises for weight loss: the pros and cons. The system of changing exercises, the main complex for the abdomen and sides. What is the use of bodyflex for quick weight loss? Now you know everything. Go!

Hello friends! Today, there are so many methods aimed at general weight loss that one's eyes simply run up in search of the most suitable one. What is bodyflex? How will such foreign equipment help you in getting 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 send oxygen to the necessary areas of the body for better combustion fatty deposits. To achieve the desired result, you need to master the breathing technique and master special exercises.

The developed system has found wide application among many people because of its versatility. Without special physical training You can freely regulate your weight, devoting just 15 minutes a day.

Breathing is the key to weight loss

To master freely correct technique, you need to train for a couple of days. You 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. It is necessary to slightly bend your knees, lean on them with your hands, keep your back straight. There are 5 basic steps:

1. deep breath;

1. smooth exhalation through the mouth and retraction of the press;

1. a sharp breath through the nose, the stomach is inflated (lips are closed);

1. exhale through the nose and the maximum retraction of the abdomen for 8 seconds;

1. complete relaxation and oxygenation.

With Maria Korpan

Thanks to the exercise program with Maria Korpan, you can systematize your workouts. This is a well-known fitness trainer who supplemented the classical technique with active exercises using additional weights. Thanks to scientific research cardiology and human physiology, the program was adapted to the individual characteristics of the body.

To clearly see all the key positions, find the necessary information in the pictures describing the training at home. You can download the video on the pages of the famous expert Maria Korpan. Bodyflex is based on the following rules:

• a combination of breathing techniques with and stretching;
• avoidance of diet courses and unwanted snacks;
• eating with a teaspoon;
• it is forbidden to include additional physical activity;
• Missing more than 3 classes is not allowed.

The bodyflex technique was developed back in the 80s in America by a housewife who managed to combine breathing practices with Greer Childres, who managed to lose weight up to three sizes at home in 90 days. The developed system is well substantiated from a scientific point of view, proven by numerous studies, thanks to which it has gained worldwide recognition.

• all classes should take place on an empty stomach;
• you can eat half an hour after exercise;
• 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 sportswear for gymnastics. Clothing 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 involve several muscles at the same time. For 15 minutes completely shut yourself off from the outside world, turn off your phone and TV, calm down.

Be sure to complete easy charging before the beginning. Otherwise, you may get stuck in one of the positions from unexpected pain.

Get into the pose of a "volleyball player", put your hands on your knees, bend in your back. Simultaneously with the breathing technique, you sit down, stretch your leg to the right and transfer your weight to it. Do this exercise five times on each leg. You should feel how the muscles in the thighs and buttocks, calves begin to work.

You will have to imitate a gem. How? Stop wondering, better repeat:

1. you become even, you tighten all the protruding parts of the body;

1. raise your hands to chest level so that your fingers touch each other;

1. during breathing procedures, you strongly strain your hands and begin to squeeze them together.

To work out 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 performed quite simply. You need to lie on a free surface in your room, put your hands clasped together under your ass. Inhale, exhale, hold your breath while crossing your legs in parallel in the air. Rest between sets is one minute.

kitty

First, take the pose of a drinker from a stream. Simply put, get on all fours and put your head down. We bring the breathing technique into action, draw the press into ourselves and arch upwards in an arc, like a cat. Stand in a graceful pose for 8 seconds.

Bodyflex for weight loss: benefits

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

How did bodyflex appear?

Bodyflex exercises are a system of exercises invented by an American housewife and mother of three children, Greer Childers. Greer became extremely stout, having given birth to her third child. Faced with problems in her personal life, low self-esteem, 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, young nurse girls curled around, which also could not help but infuriate Greer.

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

Greer was disappointed. To pay one and a half thousand dollars for some girl who does not even have her own children to teach her - forty-year-old "mother-heroine" some nonsense? However, Greer nevertheless began to study, more likely wanting to wipe her nose with an 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 return home just like that? You should at least try to use what you have already paid for.

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

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

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

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

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

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

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

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

The main idea of ​​​​bodyflex

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

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

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

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

Bodyflex technique

Breathe like a baby - diaphragmatic breathing

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

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

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

How to master this technique?

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

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

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

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

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

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

Bodyflex exercises

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

1. Leo

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

Bodyflex exercise "Lion" for the face and neck.

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

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

Number of repetitions: 5.

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

2. Terrible grimace

Exercise impact zone: neck, area under the chin.

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

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

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

Number of repetitions: 5.

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

3. Lateral stretch

Exercise impact zone: waist and sides.

Exercise "Side stretch".

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

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

4. Pulling the leg back

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

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

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

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

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

5. "Seiko"

Area of ​​influence of the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

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

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

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

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

6. "Diamond"

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

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

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

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

Number of repetitions: 3.

7. "Boat"

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

Exercise "Boat" - lean forward with legs apart.

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

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

Number of repetitions: 3.

8. "Pretzel"

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

Exercise "Pretzel". Try to look back.

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

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

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

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

Hamstring stretch for beautiful legs.

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

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

Number of repetitions: 3.

10. Abdominal

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

Abdominal exercise.

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

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

Number of repetitions: 3.

11. "Scissors"

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

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

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

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

Number of repetitions: 3.

12. "Cat"

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

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

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

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

Number of repetitions: 3.

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

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

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

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

Is hyperventilation dangerous to health?

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

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

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

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

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

In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. Alternating intense deep breaths and periods of breath holding, a person receives 30-40 percent large quantity oxygen than it 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 the fact that the amount of carbon dioxide (CO2) in the blood decreases, which is a necessary component for many metabolic processes. By trying to maintain the amount of CO2 in the blood, the body tries to defend itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.

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

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

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

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

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

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

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

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

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

Bodyflex - examples of video classes

More and more women, men, teenagers are resorting to Bodyflex gymnastics. What is this technique, with the help of which they acquire slender forms in front of the eyes? A person does not need to sit for hours in gym, limit yourself in food, go on diets, drink biologically active additives and weight loss drugs. Just fifteen minutes of daily miraculous exercises - and the centimeters begin to melt. Let us consider in more detail what kind of secret "Bodyflex" is fraught with, how effective it is, whether there are any contraindications, and what exercises help to find slender forms.

The history of the appearance of this gymnastics

"Bodyflex" - what is this complex? This is a combination of breathing "diaphragmatic" exercises, special stretching poses, as well as isotonic, isometric stances. This gymnastics came from America. In 1985, Greer Childers, an ordinary housewife, 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 acquire slender forms. In just three months, she replaced size 52 with size 40. It was not enough for her to perform a set of breathing exercises, she needed to understand how fat is burned, how muscles become toned, how a person loses weight.

It took months of interviews with doctors, private practice sessions with weight loss enthusiasts, testing 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

Her ancestor Childers focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:

1. smooth exhalation with a mouth folded with a tube, with simultaneous retraction of the abdomen closer to the spine;
2. a sharp breath through the nose to failure, while the lips are closed, but;
3. exhale to the last molecule from the lungs with a deep pronunciation of "groin", while the stomach again "sticks" to the spine;
4. eight to ten seconds of holding the breath with the simultaneous tightening of the abdomen under the ribs, so that a kind of "cup" is formed;
5. normal breath.

Critics are perplexed about what kind of oxygen we are talking about if the body is filled with carbon dioxide. Its presence is evidenced by sweating, dizziness, increased 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 describe the whole theory of the work of breathing, and also give a set of respiratory gymnastics with a description of its action.

The role of oxygen and carbon dioxide in breathing

Greer emphasizes that when you hold your breath, the amount of carbon dioxide increases. Because of this, the arteries expand, the cells prepare for more oxygen uptake, while the brain sends a signal to the tissues to utilize the available oxygen, which just “melts” the fat. That is, how much oxygen was inhaled with a “hissing” nose, so much lipids will burn.

Even after training, breathing exercises allow a person to breathe diaphragmatically, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes the rapid absorption of nutrients and the removal of toxins. Due to it, immunity is strengthened, a person is less sick. With the systematic implementation of "Bodyflex", the feeling of fatigue disappears.

Deep breathing relaxes nervous system, fights stress, migraines, depression. Lipid burning, tightening muscle mass and an increase in energy in a person 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 exercise for?

Greer emphasizes that her breathing exercises are suitable for everyone - women, men, teenagers, the elderly. She cooperates 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 boundaries in terms of age, weight, diseases, since its classes can be changed to fit your conditions. You can’t get a person out of bed, but you can perform simple Bodyflex breathing without exercise. Runny nose? Then just breathe in the bathroom filled with hot steam. Arthritis? Do not pull your hands up, fold them, put a soft rug under your knees. painful critical days? Do not do complex exercises, just breathe or skip one or two classes.

This the complex is suitable for those who want:

• quit smoking,
• tighten the muscle corset,
• drop a couple sizes
• become cheerful, energetic, active,
• strengthen immunity,
• develop lung capacity.

We think that now you understand the advantages of this gymnastics, who needs Bodyflex, what it is.

Contraindications

Now we will consider who should not do this gymnastics, and then we will move on to the analysis of breathing exercises. Greer forbade pregnant women, as well as people after surgery, to practice Bodyflex. She did not observe complications in those who worked under her supervision. Delayed results after the third week of training have been noted in people taking hormonal, contraceptives, antidepressants, as well as in those who have a slow metabolism.

Other results were shown by the "Russian Bodyflex". Marina Korpan (reviews of students indicate that she is a highly qualified fitness trainer of the Russian State University of Physical Culture, Pilates, aerobics, callanetics, training for pregnant women, a specialist in losing weight 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 is this stand?

• Spread your legs to the sides by thirty centimeters.
• Bend them at the knee.
• Tilt your body forward.
• Rest your hands on your feet (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 during the three stages of breathing. As soon as you need to pull your stomach under the ribs, lower your head down, then massage internal organs will be more efficient.

After you do not breathe for eight to ten seconds, while simultaneously performing certain exercises "Bodyflex" (photo of poses is presented below). Try to squeeze the muscles until tremors appear, while not relaxing the stomach.

If you really want to breathe in, do not endure, breathe in immediately. Over time, the volume of the lungs will increase, then you will easily withstand a ten-second pause. During exercise, you may feel dizzy. This phenomenon is the norm of the first week of doing classes. If the discomfort persists or worsens, check with your doctor. Also, when performing certain exercises, cramps may occur. Then just straighten your limbs, relax your muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different group muscles.

Exercises for the face, neck

• A lion. This exercise will help tighten your cheeks. From the preparatory pose, after raising your head, open your mouth with a tube, stick out your tongue to the very root, while opening your eyes wide.
• Ugly grimace. This 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, stick out the lower jaw forward, try to close your lips, forming the letter “o”.
• An ugly grimace in a standing position. After holding your breath, straighten up, do the same with your face as in the previous exercise, only move your hands back parallel to the floor, lifting 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 breathing, then again take the preparatory pose, then do the exercise. Remember, the main thing in this gymnastics is breathing, especially inhaling with a hissing nose. If your breath is hitched, then when you perform a new approach, you will simply inhale less oxygen or you will not be able to draw in your stomach, which means that less fat cells will burn.

Exercises for the chest, waist, hips, buttocks, legs

• Diamond. Close your hands in your fingers in front of you. Do not lower or raise your elbows, keep straight, parallel to the floor. If you can't keep your elbows up, round your back. Breathe in, 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. Stretch one leg, resting your toe on the floor, head raised, look in front of you. Next, take a breath, and while retracting the abdomen, raise your leg high, while the sock is directed towards you. Squeeze your buttocks at the same time.

For the abdomen, perform the following Bodyflex complex (do exercises for weight loss in each direction three times).

• Lateral stretch. From the preparatory pose, with your left elbow, lean on your left knee, with your right foot stretch your toe to the right, and with your right hand to the left. At the same time, do not tear 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 apart. Raise your hands up, do not take your head off the floor. Breathe out, pull your arms up, lifting your shoulders and shoulder blades off the floor, head thrown back. If this exercise is hard to do, then watch the Bodyflex lessons with Marina Korpan, who made many exercises easier, diversified, modified.
• Scissors. In the supine position, stretch your legs and lay next to each other. Place your hands under your buttocks to press your lower back to the floor. Perform a breath. Then raise your legs from the floor ten centimeters, 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 aside your left leg at a right angle relative to the body. Breathe in, and then while drawing in the abdomen, lift this leg up and pull forward to the head. The position of the toe does not matter, the main thing is to raise the leg higher each time without bending it at the knee.
• Boat. Sit with your legs spread out to the sides as much as possible, pull your socks over you, put your hands behind your back, lean on them. Breathe out, then bend your body to the floor, hands "go" forward, stretching the muscles of the thighs. The knees must not be bent during the exercise.
• Pretzel. Sitting on the floor, you need to bend your knees, while the left leg should be higher than the right, which cannot be bent. With your right hand, hold on to your left knee, and with your left hand, behind your back. Perform breathing, then try to pull your leg closer to your chest and at the same time turn your body in the opposite direction.
• Stretching the hamstrings. In a prone position, raise your legs perpendicular to your torso, point your toes down so that your feet become straight. Grasp the front of your calves with your hands, keeping your head on the floor during the entire exercise. Take a breath, then begin to slowly draw your legs to your chest.
• Cat. Get on your knees and hands, back straight, look straight ahead. Perform breathing, now lower your head and at the same time arch your back, as if hung by a hook.

For beginners, this Bodyflex complex will be enough. Exercises for weight loss, which are 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 the stomach, then do the exercises “Side Stretch”, “Scissors”, “Abdominal Press” and you can add “Pretzel”. But it is best to work on all areas at the same time, and once you have achieved the desired shape, go only to those areas that need to be corrected.

Bodyflex results: before and after

Many losing weight do not see their results, since only a few lose kilograms, but centimeters “melt” for everyone. Therefore, before classes, start a notebook, where you enter the data weekly:

• date of measurement,
• volume under the breast (above the navel by two centimeters),
• waist size,
• volume under the waist (below the navel by five centimeters),
• hip size,
• the volume of the leg at the widest part,
• arm circumference at its widest point.

In addition, every week write about your achievements: how many centimeters it took in each zone, what was the weight, how do you feel. Then you can see your successes or small failures. Please note that for the breathing technique, there are also periods of “downs”, when the weight can stand still. Do not panic, do not break down, continue to do "Bodyflex".

What are these recessions? This is the reaction of the body to In fact, he will not understand what they want from him. If you stop exercising, then the weight will begin to grow rapidly, and if you persist, then the fat cells will continue to be burned. Such a respite can last from several weeks to several months.

Important about gymnastics

Exercises should be performed daily until you get the desired shape. Further, you can reduce classes to two times a week. Perform the complex on an empty stomach in the morning, then activate the metabolism, feel cheerfulness. But you can do it at any time, just don’t eat for two hours before classes, and don’t eat for at least half an hour after the complex. You can drink only water without sugar, gas.

"Bodyflex" does not limit food, does not focus on diets, but in order to achieve quick results, it is necessary to exclude sweet and starchy foods, ketchups, mayonnaises and other unhealthy foods. Of course, you can not exclude them, over time your body will quietly switch to smaller portions. healthy eating by reducing the volume of the stomach. It's just that your path to getting fit will be a little slower than those who combine proper nutrition with the Bodyflex system.

Before and after photos of losing weight become proof that without surgery and strict diets, you can achieve the desired shape. These people can afford weakness, but in moderation. For example, not to eat a piece of cake every day, but to arrange a holiday when you lose the next size in clothes with a half portion.

So, let's sum up. "Bodyflex" with the help of breathing, special stretching poses tightens the muscles, which is why centimeters go away. On average, for the first week in the hips, waist, legs, it takes from ten to thirty-five centimeters. If the weight is worth or the results are below the average norm, then the reason is the incorrect execution of breathing, isometric and isotonic postures. Also, malnutrition affects the lack of results, that is, you increase the amount of sweets and starchy foods in the diet, hoping that oxygen will burn all the calories consumed.

In order to perform each exercise correctly, first do them without watching your breath, remember their sequence. Next, learn how to breathe correctly, put your hand on your stomach and chest to make it clearer. After the preparatory pose, quickly move on to the main complex, since there is an eight to ten second countdown from it.

When your figure reaches ideal forms, can add power load. Just put weight bracelets on your wrists and legs. Such exercises are most important during menopause, as bones become brittle during menopause. Combine classes, add your 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 method of losing weight Bodyflex exercises is effective method reset overweight and bring the body to sports smartness, flexibility, increase vitality. Daily bodyflex exercises for 15 minutes will give a noticeable result in a couple of weeks, and after three months they will lead to the desired results.

In ordinary life, when we breathe, not much enters the lungs. a large number of 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 the unique method of rapid weight loss was the housewife Greer Chaydelrs. The starting point for the formation 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. Sports did not bring the long-awaited results, but only disappointment and fatigue.

Having once entered a breathing gymnastics course, Greer was able to find the desired shape in a short time. But the high pay and an hour and a half of training prompted her to develop her own method of losing weight and gaining toned shapes in a short time. With the help of experts, by understanding why fat is burned so quickly during breathing exercises, Greer was able to deduce the ideal formula for a magnificent figure in 15-20 minutes a day. At the same time, no exhausting workouts, and even more so diets. Breathe and lose weight! The founder of the technique herself put her body in order in 90 days, reaching size 40 (previously it was 52)

How do bodyflex exercises work?

Breathing exercises are at the heart of bodyflex exercises. Unique technique respiration allows you to supply large amounts of oxygen to muscle and fatty 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 on average per week daily activities body flex at the waist is reduced to 25 cm.

In addition, the process of losing weight is accelerated due to the normalization of body functions:

• increased lymph flow;
• metabolism is accelerated;
• 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 affected, you can purposefully adjust the figure.

Daily bodyflex exercises give amazing results from a boost of energy for the whole day to cardinal changes in the work of all internal organs and systems:

• burning body fat, including internal;
• reduction of volumes of all worked out zones;
• reduction of cellulite skin lesions;
• skin tightening and improvement of its appearance;
• increasing the flexibility of the body;
• normalization of the gastrointestinal tract, cardiovascular system;
• body cleansing;
• starting 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 in good physical form, without excessive weight deviations, will practically not feel any improvement in their forms. But those who are far from physical education and have considerable reserves of body fat will get an excellent result after a month of body flex training.

Experts in the field of sports medicine cite the following data: hour aerobic exercise allows you to burn up to 350 kcal, 700 kcal is burned when running. While 15-20 minutes of bodyflex training (according to some books and cassettes, an unrealistic figure sounds) - up to 3500 Kcal! But of course, this is too big a figure, it will be more realistic up to 700 Kcal as when running.

The advantages of bodyflex

• Bodyflex classes last no longer than 15-20 minutes a day. This is enough for a positive effect.
• In a short time, the first results appear. A week later daily workouts at 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 self-study without harm to health.

Contraindications

Bodyflex exercises have their contraindications. Breathing exercises should not be practiced if there are:

• problems with the cardiovascular system;
• high intracranial pressure;
• aneurysms;
• spinal surgery;
• ARI, ARVI, and other infections;
• development of chronic diseases;
• bleeding;
• period of pregnancy.

Breathing bodyflex

Mastering the respiratory system is the key to the effectiveness of body flex 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 out the breathing practice. This can take from a few days to a month, and you need to carefully work on each stage.

The development of diaphragmatic breathing should take place 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 position in which body flex exercises are performed is to spread the legs slightly wider than the shoulders, slightly bend at the knees, rest your palms above the knees, direct your gaze in front of you.

1. Exhalation.

It is necessary to free the lungs from air as much as possible: round the lips and slowly exhale. When the lung sacs are completely empty, close the mouth.

1. Inhale.

At this stage, the lungs are filled with oxygen to the maximum: a rapid noisy breath 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 either.

1. Exhalation.

When exhaling, the muscles of the diaphragm and abdomen tighten. Sharply contracted muscles expel air with force. At the same time, an explosive sound "puff" breaks out. All attention is focused on the work of the diaphragm.

1. Retention of breath.

The most critical phase respiratory complex bodyflex exercises. Tilt your head slightly. Start slowly pulling up the abdominal muscles. There should be a feeling that all the internal organs are slowly entering the hypochondrium zone. The stomach is drawn in more and more, it “sticks” to the spine.

After fully retracting the abdomen, a count of up to eight is counted as follows: 1-1-1, 2-2-2, 3-3-3 ... 8-8-8. The first time you may not be able to endure until the end of the account - this is normal. Breath holding should be stopped as soon as there is an urgent need for air. Breathing practice must be brought to perfection, i.e. until the delay reaches eight. The implementation of a full delay is a sign that the preparatory phase is completed. Exhaling breath holding is key point during which static bodyflex exercises are performed.

1. Inhale.

After the count is completed, execution ends breathing exercise and the muscles involved are relaxed. Now you can inhale through your nose. Inhalation is performed by relaxing the muscles of the abdomen and diaphragm. Air masses, as it were, noisily pour 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 the maximum retraction of the stomach. Another time of day is also suitable, the main condition is an empty stomach.
• Ideal place for exercise - Fresh air. At the very least, the bodyflex room should be ventilated. You can open the window, the door, go out to the balcony.
• Breath holding lasts 8-10 cycles. Beginners can reduce the number of cycles to their ability, but start a set of exercises only after all 8 cycles are freely maintained.
• Bodyflex exercises should be carried out daily, performing each exercise 3-5 times;
• You should not resort to rigid diets. It is enough, if desired, to limit the consumption of sweet and starchy foods.

Bodyflex for all parts of the body

Diamond

The skin of the hands becomes elastic, tightened; fat is burned.

First, breathing exercises are performed, 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. Keeping your arms at a height can be facilitated by slightly bending your back. Squeeze your fingers hard while counting. Muscle tension should be felt in the chest and arms. The pressure on the fingers lasts throughout the count, at the end of it, take a breath and at the same time return to the starting position. Repeat three times.

Boat

The muscles of the thighs are tightened, cellulite zones are smoothed out, the hips take on attractive shapes.

Starting position: sit on the floor, spread straight legs as wide as possible. Pull the feet towards you, the heels are pressed to the floor, with the palms of straight arms lean on the floor behind you.

In this position, go through all phases of respiratory charging. When breathing stops, put your hands on the floor in front of you and, slowly, bend forward, behind your hands. At the limit point of the slope, bring the count to eight, inhale, straighten up and take the initial position. Repeat three times.

Muscles, skin of the face and neck become elastic, tightened, folds are removed from the neck, the oval of the face becomes clearer.

The initial posture is the same as when setting the breath.

When breathing stops, open your eyes wide and look up. Round the lips and point down. As far as possible to stretch the tongue. Fix for eight cycles, inhale. Do 5 more times.

Grimace

The muscles and skin of the chin are tightened, fat folds on the neck are burned, the skin becomes elastic.

The initial posture is the same as when setting the breath.

After passing through the phases of respiratory charging at the stop of breathing, stick out the lower jaw like a bulldog. Pull lips forward. Tilt your head back. Count to eight, inhale and return to the starting position. Do five more times.

Lateral stretch

Fat is burned from the sides, the waist circumference decreases.

The initial posture is the same as when setting the breath.

First, breathing exercises are performed, and when breathing stops, put the right leg back, without bending, on an outstretched toe. And on the left leg, bent at the knee, lean with the elbow of the left hand, concentrating the weight of the body here. Stretch your right hand over your head to the left. The back does not bend. Count to eight. Relax, inhale. Do three times on each side.

Martin

The muscles of the thighs and buttocks are tightened, become elastic. The hips and buttocks take on attractive shapes.

Starting position: kneel down with your elbows resting on the floor.

Make a “swallow” with your left foot, but pull the 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, keep count of cycles. Inhale, take the starting position. Do three times for each leg.

Scissors

The lower abdomen is selected, fat is burned in the problem area.

Initial position: lie face up, legs straight, stretch your palms along the body with the back side down, you can fix them under the buttocks.

Throughout the exercise, the torso and head lie on the floor. Start the respiratory phases, stop breathing, while simultaneously starting to pump the lower press.

Raising your legs 10 cm, stretch your socks. Perform swings "scissors" for an eight-cycle count. Inhale and return to the starting position. Do a couple more times.

Cat

Total removal of body fat from all problem areas.

Starting position: get on all fours. The head is an extension of the back.

Perform breathing passes, when breathing stops, relax the neck muscles, lower your head. Slowly, to the limit, arch your back, fix. Start account. Take a breath, take the starting position. Do just 3-5 times.

Abdominal Press

The stomach is tightened, fat is burned, including internal fat, the work of all internal organs improves, blood circulation is stimulated.

Starting position: lying face up, rest your feet on the floor, spreading them shoulder-width apart.

Stretch your arms up. At the same time, do breathing passes. When breathing stops behind the hands, raise the shoulders, bend the 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 right away. Do five pulls in total.

Seiko

The hips are tightened, become elastic, the effect of "riding breeches" is eliminated by burning fat on the hips.

Starting position: kneel down, rest your palms on the floor.

Put your right leg aside with your feet on the floor. to do breathing exercises. When breathing stops, raise the right leg parallel to the floor. After finishing the count, take a breath and take the starting position. Do three lifts for each leg.

Pretzel

Decrease in hip and waist circumference.

Starting position: sitting on the floor, put one knee on top of the other. Then the position of the knees changes.

So, if the left knee is on top, then with the left palm one should lean on the floor from behind, and with the right palm take hold of the left knee. After passing the respiratory stages, at the stop of breathing with the right hand to the possible limit, pull the knee to the body. Turn your body to the left side. Make three turns on each side.

Bodyflex is a well-known and in-demand training technique 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.

Classes Bodyflex photo