Find exercises from the bodyflex complex. Bodyflex - breathing exercises for weight loss

Greetings, dear readers!

Today I would like to talk about weight loss. Get rid of extra pounds it is possible without exhausting diets and the use of various newfangled remedies that do more harm than good to the body. Let's talk about gymnastics, which combines optimal physical activity along with breathing.

Bodyflex exercises for weight loss will help you gain slim figure and tighten the whole body. To achieve results, you have to perform them every day. The difficulty for beginners is always the development of diaphragmatic breathing, but after watching the video tutorials, it will not be difficult to figure it out.

For the first time, the world learned about the bodyflex system thanks to the American Greer Childers, who was able to regain her former shape after giving birth. She released her book “A magnificent figure in 15 minutes a day!”, Where she shared her secrets with her readers unique technique, which allowed her to regain her former figure.

Bodyflex is translated into Russian as " flexible body”, and if by syllables, then “body” and “pull up”.

You can start doing breathing exercises without much physical training, because the exercises included in the complex are quite simple, but at the same time effective. By practicing this system every day, you can get rid of extra centimeters in just a few sessions. But this is work, there are no miracles here, what you sow, you will reap.

Operating principle bodyflex lies in the fact that the additional oxygen that we receive with the help of deep breathing relieves us of fat in those areas where it is most. Fat burns like gasoline.

The only factors that can slow down the process of losing weight are:

• Medicines for the treatment of the thyroid gland;
• Birth control pills;
• Some types of antidepressants.

Gymnastics bodyflex gives the following positive effects:

1. All muscles and tissues of the human body are saturated with oxygen, which allows you to start.
2. All toxins and slags are removed from the body due to increased lymph flow.
3. The size of the stomach decreases, this is due to a sharp contraction of its muscles during breathing, which will allow you to manage much smaller portions.
4. Individual parts of the body are modeled, such as the waist, buttocks, legs or arms.
5. The skin of the body becomes more toned and elastic, the orange peel disappears.
6. The body becomes flexible and young, general state the whole body improves.
7. , the second chin disappears.
8. The work of the respiratory system improves, the volume of the lungs increases.
9. The digestive tract normalizes, constipation disappears over time.
10. Improved performance and nervous system and permanent fatigue is reduced.
11. Fortified the immune system symptoms of a disease such as arthritis disappear.
12. Cancer, HIV and AIDS are prevented.
13. Many people have been able to quit smoking.

Scientists have proven that the more oxygen the body receives, the less you want to smoke.

All these benefits are provided by oxygen, which acts here as a doctor. But it can also cause harm hyperventilation, but this happens in extreme cases. The main thing is not to overdo it and respect the time frame.

Fitness instructor Marina Korpan

Most famous coach and propagandist of bodyflex and oxysize in Russia - Marina Korpan. My first introduction to diaphragmatic breathing came from her. After all, she was one of the body flex teachers on the Zhivi and Channel 8 TV channels.

She significantly improved the American bodyflex system and patented her breathing techniques. She has written many books and released her video courses, conducts master classes in cities, trains coaches. From myself I will add, she is the instructor who knows how to clearly and competently explain.

Her methods are based on many years of experience ( over 15 years) and the achievements of modern medicine, because it involved various specialists in the development of the program: physiologists, nutritionists and cardiologists.

Marina describes the fundamental principles of bodyflex, these include:

• It is necessary to do gymnastics for 1-2 months continuously.
• Doing fitness is on an empty stomach, that is, in the morning.
• The lesson should last no more than 15-25 minutes.
• Eating is allowed only 1 hour after training.
• Bodyflex can not be combined with other types of fitness, it will be enough.
• No need to sit on, take additional drugs and do cosmetic procedures.
• It is not recommended to frequently change exercises and increase the load.

Bodyflex exercises for weight loss - 12 most effective

Let's take a closer look at the fitness training that Marina Korpan offers in her book "Bodyflex for Face and Body", it has a lot in common with the American version. But first, about the very method of diaphragmatic breathing, because it is she who is the key to losing weight.

Technique and nuances of proper breathing

1. Stand absolutely straight.
2. Gently exhale through the mouth. It is necessary to perform it through the lips with a tube to the end, the stomach is slightly tightened, the back is not rounded, at this stage everything is done slowly.
3. Inhale sharply and noisily through your nose and inflate your stomach. The mouth is closed, the head is slightly up.
4. Close your lips tightly and also sharply exhale the air to the very end, pronouncing the word “Groin”, bend down to parallel with the floor, round your back a little, pull your stomach under the ribs, make throat and lower locks, point your head down.
5. On exhalation, the breath is held for 8-10 seconds, on which all exercises are carried out. The abdomen is still under the ribs. It is difficult for beginners to endure, so you can inhale earlier.
6. Stand in the starting position and inhale through your mouth or nose. Relax all muscles.

That's all. Breathing must be loud, if I start exercising at home, then the whole apartment knows that I have body flex classes. Just warn the household in advance so that no one is worried for no reason and does not run to save a drowning person. Now you can move on to the study of exercises.

I advise you to measure your volumes in advance, so that in a month you can make sure that the bodyflex is effective or abandon this system forever. Write down all your body girths that require correction. Remember to measure regularly and observe changes.

The optimal repetition of each exercise is 4 times.

For legs and buttocks

1. Scissors horizontal
   

The impact is not only on the quadriceps muscles, internal and outer parts hips, but also on the waist, making it thinner and slimmer, as well as on the lower abdomen.

The starting position is lying on your back, knees bent. The palms of the hands lie below the buttocks. Take a diaphragmatic breath and hold familiar exercise"scissors", that is, swing with both legs in different sides at maximum amplitude. After completing 10 counts, take your starting position, inhale.

2. Scissors vertical
   

There is a training of the quadriceps muscles of the legs, external and internal parts hips, as well as working out the abdominal muscles and reducing the waist circumference.

This exercise practically repeats the previous one, with the only difference that here the leg swings are performed vertically, that is, one limb goes up, the second down, the range of motion is minimal.

3. Hamstring stretch
   

Stretching and working out the muscles of the back of the thighs.

Starting position lying on your back, knees bent, feet on the floor. Take a breath and on a delay, straighten your legs up at a right angle, feet towards you.

Wrap your arms around the middle of your thighs or lower legs as much as you can stretch, or use a strap and pull your limbs toward your chest with your pelvis, lower back, back, and head on the floor. At the end of the time, take the original position.

4. Boat
   

There is a training of the inner thighs, a decrease in their volume.

Starting position sitting on the mat, spread your legs in opposite directions as far as the stretch allows, hands resting on the floor from behind. Take a breath and on a delay lean down and forward, your back is even. At the end of the time, take the starting position and inhale.

5. Dog
   

The muscles of the outer part of the thighs are trained, the volume of the riding breeches is reduced, and mobility in the hip joints is increased.

The starting position is kneeling, palms resting on the floor. Perform diaphragmatic breathing and while holding, bend the leg at the knee and lift it to the side, while the knee area is raised slightly up, and the foot, on the contrary, down. At the end of the time, take the original posture and inhale. Repeat the same on the opposite side.

For abdomen and sides

6. Lateral stretch
   

There is a training of the muscles of the lateral part of the body, waist modeling.

The starting position is the same. Breathe in and while holding, raise one arm up and tilt your torso to the opposite side. The pelvis remains in place, reach diagonally with your hand. The adjacent hand is on the stomach or thigh. After 10 counts, return to the starting position and inhale. Do the same on the opposite side.

7. Simple press
   

Muscles are being trained abdominals and a reduction in waist circumference.

Starting position lying on your back, legs in a bent position. Take a breath and, while holding, lift your head, shoulders and upper back off the surface, hands on the same parallel with the floor, palms pointing down.

The head is straight, while the chin is not pressed against the chest. Start stretching your arms forward, while the lower back is not torn off the floor. When the time is up, take the starting position and inhale.

8. pretzel
   

There is a training of the abdominal muscles, centimeters disappear in the riding breeches zone and the waist circumference is reduced, and it is also being worked out outer part hips.

The starting position is sitting, one leg is bent and thrown over the other, the second limb is straightened, the hands are behind in emphasis. Take a breath and on hold left hand leave behind, and with your right grasp the thigh, drawn to the body.

Turn to the left and look back. The right elbow rests on the left knee. At the end of the time, take the original position and inhale. Do the same on the opposite side.

9. Rinsing
   

Massage in progress internal organs and strengthening the abdominal muscles.

The initial pose is kneeling, the palms of the hands rest on the floor. Take a breath and while holding, do not pull your stomach in, but relax it down, then pull it up to the spine, you get such a dangle of the stomach. At the end of the time, take the starting position.

For hands

10. Diamond
    

Arm muscles are trained and strengthened pectoral muscles, reduction of unnecessary volume in the shoulder area.

Starting position standing, legs slightly apart. Do the above breathing and, while holding, raise your hands to chest level, connecting your fingers together, you should get a semicircle, slightly round your back. Now you need to squeeze the pads of your fingers with the greatest force. At the end of the time, stand in the original position, inhale.

11. Pulling hands back
    

Exercises for the back and shoulder muscles, fat disappears from the back of the shoulders.

The starting position is the same. Take a breath and, while holding, bring your hands back with your palms up as far as possible, while experiencing strong tension in the muscles of the shoulders. After completing 10 counts, return to the starting position and inhale.

For the back

12. Cat
    

There is a study and stretching of the spinal muscles.

Starting position kneeling, hands on the floor. Take a diaphragmatic breath and, while holding, move your hands a little closer to your legs, while arching your back up, head down, look at your stomach. At the end of the time, take the original position and inhale.

You can also get acquainted with the bodyflex system using the following video cuts of the Zhivi TV channel.

The main contraindications to the complex

If during or after doing bodyflex your nose bleeds, dizziness or headaches appear, and you begin to sleep poorly at night, cancel fitness. Perhaps you have retrained or you have one or more of the contraindications. These include:

• Pressure problems and serious diseases of the cardiovascular system;
• Asthma or other respiratory diseases;
• Retinal detachment, myopia in the last stages;
• Head injury or intracranial pressure;
• Pregnancy period;
• Hernia of the spine;
• cancerous tumors;
• Exacerbation of chronic diseases;
• The presence of high body temperature;
• postoperative period.

In the first classes, you may feel a little dizzy, you will be very hot, you may be very sweaty, and this is normal. But if these symptoms do not go away within a few days, consult your doctor.

More more exercise for the legs and abdomen, you can find in the books by M. Korpan "How to get rid of the sides, ears and riding breeches" and "How to remove the stomach."

This is where I end. I advise you to familiarize yourself with bodyflex and check the results yourself in practice. Be sure to read the supporting literature from the authors M. Korpan and G. Childers, which will help you master this technique and learn all the nuances proper weight loss at home. Everything will work out for you, I'm sure of it.

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Successful weight loss! See you!

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

4. Pulling the leg back

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

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

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

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

Number of repetitions: 3 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. Right leg try to keep 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

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

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

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

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

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

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

What happens to the body

Trainers say that the most favorable time to start a lesson is in the morning. It could be easy charging, half an hour gymnastics or proper breathing, which can be performed without getting out of bed.

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

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

A set of 10 breathing exercises for weight loss

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

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

The scheme is this:

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

Exercise Diamond

Pulling hands back

Lateral stretch

Simple press

Scissors horizontal

Scissors vertical

Boat

pretzel

Dog

Cat

Who is the breathing method suitable for?

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

Advice! If you want to clean your stomach, tighten your side, or achieve a result of minus ten kilograms in two months, then this breathing exercise scheme is guaranteed to suit you. The main thing is to watch the video tutorial for free in order to perform the respiratory complex correctly and not harm your health.

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

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

To make the process of losing weight as productive as possible, experienced trainers And professional athletes It is advised to conduct regular workouts that will include all three types of exercise.

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

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

Opinion of experts and doctors

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

Doctors advise:

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

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

15 exercises for the face and neck

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

The schema is the same:

1. First, do a breathing exercise, hold your breath, pull in your stomach;
2. Take one of the following positions, which is in the pictures below;
3. After 8-10 seconds, return to initial position and take a breath.

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

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

No. 3: works on the nasolabial folds

No. 4: strengthens the muscles of the cheeks

#5: Reduces the Deepest Creases

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

No. 7: removes the second chin

No. 8: smoothes wrinkles on the neck

No. 9: trains the muscles of the neck

No. 10: tones the skin of the face

#15: Smoothes Forehead Wrinkles

Contraindications for breathing technique

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

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

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

Why training doesn't work

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

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

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

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

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

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

On what principles does bodyflex work?

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

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

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

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

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

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

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

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

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

What is important to remember when starting bodyflex exercises

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

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

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

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

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

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

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

Choosing bodyflex exercises

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

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

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

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

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

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

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

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

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

Another video lesson bodyflex for weight loss:

Bodyflex for women over 40

Contraindications for bodyflex exercises

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

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

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

Bodyflex is a breathing system combined with several gymnastic exercises which promotes weight loss. Classes are designed for overweight people who are absolutely not prepared for physical exertion. Reviews about bodyflex are contradictory. To find out whether such gymnastics brings health benefits or harms, you need to know the basic principles of its implementation and the essence of the impact.

Greer Childers book

The developer of the bodyflex exercise system is Greer Childers, an ordinary woman, a mother of three children, who had a great excess weight. Her dream was to lose weight, but after trying different techniques weight loss, she has not moved a single step towards the goal.

The last hope was a paid weight loss course in San Francisco, which was taught by a young girl with a specialization in sports physiology. Disappointment came almost immediately - Greer's recommended methods seemed too soft and ineffective.

But the housewife nevertheless followed all the instructions and after a while she was surprised to note a decrease in her body volume by 1–2 cm. strict diets there was no such thing.

As a result, Greer developed her own weight loss system, calling it bodyflex. She approached this “event” quite responsibly: she consulted with professors and doctors, found out what was happening in the body, why fat burning processes were triggered. For 100 days of daily classes, Greer managed to lose 10 sizes, had to change the entire wardrobe.

Gradually, the bodyflex weight loss technique gained popularity not only in the American continent but all over the world. Official medicine and scientists are quite contradictory about this method of body shaping - there are both positive and negative reviews. Therefore, a preliminary consultation with a therapist is required, even if a person has absolute health against the background of excess weight.

The main idea of ​​​​bodyflex

The essence of bodyflex gymnastics is to saturate all tissues of organs and systems with oxygen. According to the developer herself, the effect of the complex, according to her recommendations, is identical to that which occurs after aerobics. Oxygen is an essential element in the body for the course of metabolic processes, and if it is present in full, then metabolism is accelerated, which contributes to the burning of fat cells.

It is noteworthy that if, in parallel with breathing exercises, you perform physical exercise, then the oxygen that enters the body will “work” specifically in those places of the body that especially need correction.

If we consider bodyflex from a medical point of view, then weight loss occurs due to hyperventilation of the lungs. But doctors warn that along with the increased supply of oxygen, a lack of carbon dioxide can also occur - too. important element for exchange processes. This leads to sudden spasms of the bronchi, a sharp decrease in blood pressure. The result can be the opposite effect of bodyflex, namely, oxygen starvation.

With a long-term process and uncontrolled changes in health, the death of brain cells can occur, which means the loss of a person’s capacity and his death.

Benefits of exercise

Bodyflex is gymnastics for weight loss, which has a lot of advantages in comparison with other physical activities:

• Exercises are performed at a slow pace, which prevents shortness of breath and places minimal stress on the joints and ligaments. This is especially important for people who are excessively overweight, since in this case any strength exercises including jumping and running.
• During classes, all muscle groups of the body are worked out, which makes the formation of the figure uniform. If you do bodyflex gymnastics daily, then additional training is not required.
• There is no need to allocate a lot of free time for classes - it is enough to carry out a bodyflex gymnastics complex for 15 - 20 minutes a day. You can practice at home, on the street - it all depends on the weather conditions and the desire of the person himself.
• The considered loads are the only ones that have a positive effect on the condition of the skin. The developer of bodyflex gymnastics included two exercises for face and neck rejuvenation in the complex.

If you pay attention to the reviews, it is worth noting that after 7 sessions, the waist circumference decreases by 5-15 cm. No system of physical activity and no diet gives such results.

For information on how to perform bodyflex exercises for beginners, see this video:

Contraindications

It is believed that people of any age can do gymnastics for weight loss bodyflex. And indeed it is. But you need to consider contraindications:

• any problems with blood pressure stability;
• bronchial asthma and severe chronic pathologies of the respiratory system;
• some pathologies of the heart and vascular system;
• reduced visual acuity, complicated by glaucoma, retinal detachment;
• bleeding, including heavy menstruation;
• increased intracranial pressure;
• head injuries.

Proper breathing is the key to success

Bodyflex is based on correct, specially designed breathing. First, a person must learn how to correctly use his respiratory system and only then start exercising.

First of all, you need to master the technique of diaphragmatic breathing. This is how newborns breathe: they remain motionless rib cage, but is actively involved in the process of the stomach. To control your breathing, you need to lie on your back on the floor, put any flat object (for example, a book) on your stomach and breathe measuredly - with the diaphragmatic technique, the movement of the object up and down is observed.

What do you need to do to master correct technique breathing:

• A series of deep breaths and exhalations, during which you need to concentrate on your own feelings and imagine how the lungs fill with air, straighten out. Finish the exercise with a deep breath.
• Exhale fully so that the lungs are as free of air as possible. Immediately a deep breath is taken so that the stomach bulges slightly - the lower ribs will slightly move apart, the lungs will be completely filled.
• Perform a sharp exhalation through the mouth - the lungs will be freed from air, the stomach will be drawn in. Without stopping the retraction of the abdomen, the breath is held for 8-10 seconds. If this is done, then the ribs will move again, and the lower sections of the lungs will remain without air.
• Take a normal breath in a relaxed state.

You can learn to breathe correctly and useful for the figure quickly enough. It is easier to do this by following some rules:

• inhalations and exhalations are performed only slowly, without jerks, accelerations and pauses;
• you need to take the pose of a volleyball player - the legs are spaced shoulder-width apart, the knees are slightly bent, the torso is slightly forward, the palms are placed on the hips in front;
• the first 2 - 3 days you need to do only breathing exercises so that they become familiar.

About the bodyflex breathing technique, see this video:

Exercises for slimming the abdomen and sides

The developer of bodyflex gymnastics has created a set of exercises that will actively affect the whole body. Naturally, there will be weight loss and the abdomen with the sides - the most problematic places. The complex is performed in the pose of a volleyball player, unless otherwise indicated. There is no need to swap exercises, the desired effect is achieved only when the complex is performed in a certain order:

• Perform a series of inhalations and exhalations by the diaphragmatic method until a ten-second pause. While holding your breath, bring your lips together so that a circle forms, tighten all the muscles of your face and try to lower your tight lips down. At the same time, the gaze moves upward, while the eyes should be wide open. Pull out the tongue into the resulting circle from the lips. In this position, you need to fix for 8 seconds.
• Without changing the position of the volleyball player, you need to put your lower jaw forward, stretch your open lips in front of your face, tilt your head back, look at the ceiling. During a respiratory pause, straight arms are pulled back and fixed for 8 seconds.
• Do diaphragmatic breathing exercises in the above order to the point of holding the breath for 8-10 seconds. Place the left hand on the front of the thigh not with the palm of the hand, but with the elbow, raise the right straight line above the head and stretch behind the ear - the tension of all the tissues and muscles of the right side will be well felt. IN highest point tension right hand hold for 8 seconds.
• Take a knee-elbow position, stretch one leg back and rest your fingers on the floor. Perform a series of breathing elements until a pause, raise the straightened lower limb and fix in this position, counting slowly to 8.

• In the knee-elbow position, one leg straightens and moves away from the body, the foot is located on the floor. While holding the breath, the leg set aside rises up and is held in the highest position for a count of up to 8.

• Stand up straight, place your feet shoulder-width apart, bring your hands together in front of your chest, fingers just touching each other. The forearms should be parallel to the floor, the back can be slightly rounded. During a pause in the diaphragmatic breathing complex, you need to forcefully rest the fingers of closed hands against each other - the elbows do not fall, the torso does not move. Count up to 8, then inhale and relax.

• Sit on the floor, straight legs spread as far as possible to the sides, socks are “stretched” forward, towards you. Hands need to lean on the floor behind the back, a cycle of diaphragmatic breathing is performed. As soon as there is a ten-second pause, you need to move your hands forward and try to lie on your chest on the floor. This exercise is performed for 8 seconds, then a breath is taken - and the body returns to its original position.

• In a sitting position, bring the left hand over the right and place the foot so that one knee is located above the second - this should be strived for. The left upper limb rests on the floor behind the back, the right one is located on a raised knee.
• First, breathing exercises are performed, during a pause, you need to move the weight of the body to the left hand, the right upper limb pulls the knee towards itself and slightly up - the body turns back and it becomes possible to examine your own back. A slow count is kept up to 8 in this fixed position.

• Lie on the floor, raise your straight legs up, grab your hands calf muscles, pull socks over yourself. After proper breathing, the legs are pulled to the chest with the hands - a strong tension in the popliteal ligaments will be felt. The exercise is performed, counting to 8.

• Without changing the position lying on the floor, put your feet on the floor, bend your knees at an angle of 45 degrees, straight arms raise up to the ceiling. Perform breathing exercises, during a ten-second breath hold, the head and top part the back comes off the floor, the arms reach for the ceiling and at the maximum reached point they stop for a count of 8.

• Lie down directly on the floor, put your hands under your buttocks, raise your legs 10-20 cm above the floor. In this position, having reached a pause in the respiratory complex, you need to do scissor swings for 8 seconds.
• In the knee-palm position with a direct look in front of you, breathe with your stomach, during a pause, arch your back as much as possible, lower your head down and freeze like this for 10 seconds.

Each exercise is performed in 3-5 sets. At first it will be very difficult to do them, but you should not stop - literally on the 3rd - 5th day of classes everything will work out.

In order for bodyflex gymnastics to be effective, you need to follow the recommendations of experts and the developer of the set of exercises herself:

• 2 hours before and the same amount of time after you can not eat food;
• in the room you need to open a window or go outside - for a full breath you need a lot of fresh air;
• you can do gymnastics with exercises in the morning, and during the day make a couple of approaches to the respiratory complex;
• You need to practice daily for 15 - 20 minutes.

The first two exercises from the bodyflex complex provoke the appearance of a strange, scary and funny expression on the face, because its muscles are being worked out. It is undesirable for someone to see this from the side at this moment - a fright or an attack of uncontrollable laughter is guaranteed.

Efficiency of classes

The housewife who developed the weight loss system warns that it will only work for overweight people who are overweight. Proper diaphragmatic breathing, coupled with gymnastics, speeds up the metabolism, the body itself returns to weight norms. If a person does not have problems with obesity, then no results will be noted.

At daily activities bodyflex for 100 days, the results will be amazing and noticeable to others - the volume of the figure is reduced by 5 - 10 sizes, the skin becomes toned and elastic, weight loss proceeds gradually and evenly.

Better results can be achieved if a person follows at least a sparing diet. By refusing or reducing sweets, pastries and fatty foods in the diet, the rate of weight loss will be much higher.

Bodyflex is gymnastics for weight loss, which has contraindications, but can be used for body shaping at any age. Having learned how to breathe correctly, it will be possible to practice breathing exercises outside of class - while walking, in the office. A competent and daily fifteen-minute workout is the key to losing weight.

Useful video

About effective exercises bodyflex for weight loss, see this video: