Regularly performing the Seiko exercise will help you effectively get rid of fat deposits on the thighs, often called “breeches.”
Its excellent effect is manifested in strengthening and tightening the muscles in the thighs, as well as eliminating all fat accumulations above knee joint. This exercise is also effective for the outer surface of your legs.
The name "seiko" translated from Japanese means flame: during correct execution complex in the upper part of the legs you can feel the sensation of a flame.
Exercise "Seiko"
Starting position: Kneel, resting your hands on the floor, straighten one leg (for example, the right one) and extend it to the side at a right angle to the body. Your back should remain straight, your knee extended, and your right foot should be flat on the floor.
In this pose, we begin to perform the main breathing exercise - we draw in the abdominal muscles, pause in breathing and move on to the main position.
Basic pose: Raise the right leg up to the level of the hip, leaving it parallel to the surface of the floor, pull the leg forward towards the head. When performing this stretch, try to keep the limb as high as possible and not bend it. We hold our breath, count to eight and exhale deeply.
Now you can lower your leg and take the starting position. We perform the exercise for the left leg; in general, during the entire session you need to do three repetitions of the “Seiko” exercise for each side.
The leg that rises up must certainly be straightened when performing the complex. Otherwise, the load on the inner thigh decreases and the effect of the exercise decreases;
The leg should be pulled up as high as possible, although at first you can raise it by 10 centimeters;
It is recommended to start directly performing bodyflex exercises only after you have mastered diaphragmatic breathing. Only by combining breathing with physical tension will you achieve a quick positive result.
Exercise "lion"
This exercise is used in the bodyflex system to tighten the skin of the neck and face..
Video: Exercise Leo
- Feet are shoulder-width apart and slightly bent at the knees, hands rest on the area above the knees. We breathe with diaphragm breathing, then draw in our stomach and hold our breath.
- We open our eyes wide and look up. We collect our lips in a small circle, then lower the corners of our lips and show our tongue. Eyes look up. You should feel tension in your neck and lower cheeks. Don't worry if you don't look too much like a lion.
- This exercise should be repeated 5 times. If you find it difficult to perform this exercise, contact a bodyflex instructor for clarification.
Exercise "grimace"
By doing it periodically, you will learn to be grateful to the creator for giving you a beautiful appearance. The exercise is aimed at correcting the neck and chin.
Video: Grimace Exercise
- We make an incorrect bite (we protrude the lower jaw, bringing it beyond the front teeth). Pull out your lips, trying to kiss someone imaginary. From the outside, the grimace will look like the face of a monkey. Pull your neck forward as much as possible until you feel strong tension.
- Then we raise our heads up. The gaze is directed to the ceiling. We stretch the skin from the tip of the chin to the chest. The fact is that the muscles of this area of the human body are rarely used in everyday life. So it's okay if the next day after class you feel a slight pain in the neck. Well done, it means you did everything right.
- Now we combine the “grimace” exercise and breathing practice. We get into a breathing position, with our hands resting just above our knees, our legs slightly bent, our gaze directed forward, we do diaphragmatic breathing and hold our breath. Then we straighten up, move our arms slightly back, and pull our neck up in front with a grimace. You should not rise on your toes. Both feet are firmly on the floor. The stomach is stuck to the spine. The exercise should be repeated no more than 5 times. Good luck.
Important:
This exercise is quite complex, so instructors advise you to first master it without diaphragmatic breathing, and only after achieving some progress combine it.
Exercise "diamond"
If performed correctly, it will help us get rid of excess fat and tighten the skin of our hands..
Video: Exercise Diamond
- We take the usual “sitting down” pose. We produce breathing exercise, then we hold the air and draw the stomach towards the spine.
- We straighten up, stretch our arms in front of us, so that, touching our fingers, they form a circle parallel to the floor. We round our back, keep our elbows high to the side, fingers touching.
- In this position, we strain our arms and try to press harder on our fingertips. The more it will be felt muscle tension, the better. Don’t forget, we perform the exercise while holding our breath completely. The stomach is pulled in. Hands tense, fingertips touching, count down eight seconds.
- Exhale, relax. We return to starting position.
This exercise should be repeated no more than three times.
Advice:
Remember, your hands only touch with your fingertips. The main tension falls on the muscles of the arms, and not on the chest. Elbows raised up. We believe in ourselves and strive for success. By performing the exercise regularly, you will remove the “excess” from your hands and rejuvenate the skin. At the moment of tension, blood flows to tense areas of the body and it is there that processes beneficial to the body occur.
Exercise – Side Stretch
For abdominal and waist muscles.
Video: Lateral stretch exercise
- We take a pose for diaphragmatic breathing. Hands rest slightly above the knees, legs slightly bent - breathe. Afterwards, we pull in our stomach and hold our breath. We take a stance for the lateral stretching exercise.
- To do this, we try to touch the left knee with our left elbow. And we leave our right leg slightly to the side and pull the toe towards us. The right hand goes up, and we tilt to the left. The exercise is not easy. This is not for you to throw weights.
- The right hand is straight. We stretch all the muscles from the armpit to the waist. Hold the stance for 8-10 seconds. Afterwards, inhale and relax. We do the same in right side. Perform 4 times to the right and left. We do not lean the body forward. The back is straight. The hand pointing upward is also straight.
You can perform the exercise with emphasis on one arm (as in the video)
Exercise – “swallow”
Hips and buttocks.
Video: Exercise Swallow
- The starting position is kneeling on the floor. We rest first with our palms, then with our elbows on the floor. Keep your head straight, gaze directed forward. Slowly pull your right leg back. It is important that the toe of the foot points down. To do this, pull it towards you.
- Now we go through all 5 stages of diaphragm breathing and hold our breath. We reach the main position. We try to raise the extended leg higher. The stomach is pulled in. We're not breathing. Who said bodyflex is easy? The sock is pulled towards you.
- The gluteal muscles are tense. We squeeze them even harder. We're not breathing. Remember, these are exercises for the hips and buttocks, and that is where we should feel the most effort. Count to eight, inhale. Relaxed, took a breather a little (don’t forget to lower your back leg) - we continue.
This exercise is performed three times on each side of the body.
Important:
Place your elbows on the floor only. Maintain tension in the buttocks area. The calf muscles are not used. Exercise improves blood circulation in the pelvic area, which helps improve the human genitourinary system. Don't forget to breathe correctly.
Exercise of the bodyflex system - “seiko”
Strengthen your thighs and remove fat above the knees.
Video: Seiko Exercise
- From a kneeling position, place your palms on the floor. Straighten the right leg at a right angle relative to the body. We don't bend our back. The extended leg is straight, touching the floor with the entire foot. We perform diaphragm breathing, suck in the stomach and hold our breath.
- The main part of the exercise. We're not breathing outstretched leg raise it to hip level. The leg is parallel to the floor, we pull it forward a little, as if trying to reach the head.
- We try to raise our leg as high as possible. We don't bend our arms. We keep an eye on the balance. We put our leg in the starting position and inhale. Then we repeat the same with the left leg. Avoiding unnecessarily discomfort. We perform the exercises at a slow pace, no sudden jerks.
Advice:
We follow safety precautions. We enjoy our activities.
Next exercise "boat"
The “boat” exercise is specifically designed to correct the hips. By regularly performing the exercise, you can achieve beautiful and trained thighs.
Video: Exercise Lifeboat
- In a sitting position, spread wide different sides legs. Aim to keep your legs as straight as possible, but don't push yourself into discomfort. To further stretch your thigh muscles, pull the toes of your feet toward you without lifting your heels off the floor. The exercise requires certain stretching and flexibility skills. Don't lose your patience. Practice the bodyflex system every day and you will succeed.
- We move our hands behind our backs and rest on the floor. Without bending your elbows, we go through all five stages of diaphragmatic breathing, and then, tilting your head forward to your chest and drawing in your stomach, we hold your breath.
- Holding our breath, we slowly lean forward, while extending our straight arms, palms up, in front of us. We continue to tilt, trying to get more comfortable. We do not bend our knees. We feel the thigh muscles stretch. Having tilted, we count 8 seconds, after that we exhale, straighten up and again move our hands behind our back. We repeat this exercise 3 times.
Advice:
You need to perform the “boat” in a relaxed state. When pain do not try to bend lower. It is not the strength of the sensations that is important, but their duration. Stay in this position for a little more than 8 seconds.
Exercise "pretzel"
Video: Pretzel Exercise
- Sitting on the floor, cross our legs so that the left knee is above the right. The right leg is straightened and on the floor. We withdraw left hand behind our back and rest it on the floor. The right hand is on the left knee.
- We breathe with diaphragm breathing. We hold our breath and draw in our stomach. We lean on our left hand, and with our right we pull the knee of our left leg towards our chest. As you do this, look back to the left. Feel the tension in your waist and hips.
- Hold the position for eight seconds, then relax and exhale. Then we swap arms and legs.
- The pretzel exercise must be performed three times in each direction.
Abdominal exercise
Very useful exercise, which not only helps to get rid of fat folds in the abdominal area, but also heals the body as a whole. Has a beneficial effect on the functioning of the heart, respiratory organs and genitourinary system.
Video: Abdominal Exercise
- Lying on your back, bend your knees. The feet are pressed to the floor at a width of approximately 30-40cm. We raise our hands up and cheerfully reach for the ceiling. The head does not leave the floor. We breathe with diaphragm breathing, draw in our stomach and hold our breath. Let's move on to the exercise for abdominals.
- Without bending your arms, raise your shoulders, tilt your head back slightly and look back. Pull your shoulders and chest as high as possible. We're not breathing. Slowly lower the body to the starting position, and then repeat the rise again. We wait eight seconds, lower the body, and inhale. Let's relax.
- Do not make sudden movements; lifting the body is carried out exclusively by the abdominal muscles. The arms remain straight. The lower back does not come off the floor. Do not press your chin to your chest to avoid possible injury. Don't forget to suck in your stomach.
Advice:
We do the exercise at a slow pace. We work every muscle.
Exercise "scissors"
With its help we will strengthen lower muscles press.
Video: Scissors Exercise
- Starting position: lying on your back. Place your hands under your buttocks. Palms face down. The lower back rests firmly on the floor. The head lies on the floor and looks at the ceiling. Let's do a breathing exercise. We suck in our stomach and hold our breath. The main stage of “scissors” begins.
- Raise your legs straight and swing parallel to the floor. The distance to the floor is at least 10cm. It is not necessary to raise your legs higher. Why make it easier for yourself? After all, we are training the lower abdominal muscles. The lower back is straight, we pull our toes. We're not breathing. Ten swings are enough, inhale and relax.
- We hold our palms under the buttocks. The back is straight. The lower back rests on the floor, we don’t raise our heads. We do three or four approaches. Great exercise for slim figure. Don't forget about diaphragmatic breathing.
Complex exercise – “cat”
One of the most popular exercises among bodyflex practitioners. “Cat” is aimed at strengthening the back, hips, and also the abdomen.
Video: Exercise Cat
- Standing on all fours, place your palms on the floor. Keep your head straight, gaze directed forward. We don’t bend our back, we lean on straight arms.
- We do a breathing exercise, pull in our stomach and hold our breath. We pull our chin to our chest and arch our back. Real cats often do this kind of stretching. We wait eight seconds, return to the starting position. We repeat the exercise three times.
Advice:
A great way to improve your spine. Take your time. Have fun doing back bends. As you arch, hold your breath. Don't jerk your back too hard. This may cause back injury. People with serious problems with the spine should refrain from this exercise.
Important:
Never do the cat exercise on a full stomach. It is preferable to conduct classes in the morning.
Safety precautions when performing bodyflex exercises
Despite its apparent simplicity, improper execution of bodyflex exercises can lead to undesirable consequences. To avoid injuries and sprains, follow following rules security:
- During exercise, do not make sudden movements;
- Flexibility exercises require gradualism;
- Take your time, do the exercise correctly;
- If possible, do exercises in the fresh air;
- Don't exercise on a full stomach;
- Do not cause pain;
- Don't exercise if you feel unwell
Despite the fact that the bodyflex system is relatively new system she succeeded and proved herself to be effective health system allowing you to improve your physical fitness. Bodyflex managed to win a huge number of fans around the world. Classes using this system do not require large investments or additional equipment.
The technique incorporates centuries of experience oriental practices And scientific approach Western health systems. All the necessary information for studying the system yourself can be found on the Internet. But still, it is advisable to take several lessons from a bodyflex instructor.
Believe in yourself, in your abilities and continue regular training. Don't despair if something doesn't work out the first time. Be patient and you will definitely achieve great results.
One of the effective breathing exercises that promotes fast weight loss, the bodyflex exercise system is recognized. This unusual program was developed by fifty-three-year-old American Grig Childers, who, after the birth of three children, was able to regain her desired 44 clothing size instead of the hated 56.
Bodyflex exercises are a combination of special breathing exercises with certain types of exercise. Aerobic respiration - and on its basis it was developed breathing exercises bodyflex - saturates the body with oxygen, which breaks down fat; posture exercises help train muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises provide an aerobic effect several times stronger than intense jogging or strength exercises.
Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a race. If you run for an hour, you will burn 700 calories. If you do regular aerobics for an hour, you burn 250 kilocalories. If you do one hour of bodyflex exercises, you will definitely get rid of 3,500 kilocalories."
The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.
Isometric engage one muscle group, isotonic, accordingly, - several, and stretching develop elasticity in muscles.
But an indispensable condition for the result is aerobic breathing, on the basis of which all exercises are performed. Bodyflex enriches the body with oxygen, which promotes rapid combustion fats and lipids. And the whole point is in a way that is unusual for an ordinary person to breathe and receive the oxygen the body needs - it requires special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson in the bodyflex system, a person notices an increase in mood, an improvement in overall well-being and vital energy.
Advantages of the bodyflex system
* classes don't take much time: as a rule, 15-20 minutes a day is enough to achieve lasting positive results;
* reviews of bodyflex indicate: waist size after 5-7 lessons using this system it can decrease up to 5-15 cm;
* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises “Lion”, “Ugly grimace”);
* you can do bodyflex at any age and in any conditions: independently at home, at work or as a trainer in group training.
Features of the bodyflex system
* Through aerobic respiration, the body receives large number oxygen, which saturates the blood and, together with it, is delivered to the area of tension, which contributes to the intensive breakdown of fats.
* Bodyflex speeds up the metabolic process.
* Bodyflex enhances lymph flow, which contributes to the accelerated removal of waste, toxins and other harmful substances from the body.
* Bodyflex has a beneficial effect on intensity stomach muscle contractions, causing over time its decrease in size, and, consequently, a decrease in the amount of food consumed.
* The uniqueness of the bodyflex system is that it can work effectively in two directions: to help reduce overall volume and model individual problem areas(buttocks, hips, waist, etc.).
Results of training using the bodyflex system
- loss excess weight, volume reduction in problem areas, cellulite reduction;
- reducing nervous tension, gaining a calm state, cheerfulness;
- improvement of skin condition;
- improvement of general well-being (getting rid of snoring, constipation, migraines, “women’s” problems);
- general rejuvenation of the body;
- increasing flexibility, gaining grace;
- improving the functioning of the circulatory system, accelerating cleansing and digestive processes.
Three rules for a good result
Rule 1. Regularity
Only systematic training provides the required load on the muscles and give the desired result. And here the intensity of the load does not matter: it is consistency that plays a decisive role.
Rule 2. Exercises on an empty stomach
A prerequisite is that all bodyflex classes are carried out only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to study in the morning, keep in mind that you can start exercising no earlier than two to three hours after your last meal.
Rule 3. Avoiding strict diets
There is no need to combine bodyflex exercises with a strict diet or fasting. During training, the body will waste a colossal amount of energy, which must be replenished. If you feel the need to reduce the amount of food you eat, limit yourself to sweets and starchy foods. That will be quite enough.
Contraindications
Bodyflex exercises are contraindicated in the following cases:
For severe cardiovascular pathologies (heart failure 3-4FK, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, cerebral aneurysms;
- if implants are installed in the spine;
- after spinal surgery (at least a year must pass after surgery);
- in the presence of acute inflammatory and infectious diseases (temporary limitation);
- in case of exacerbation (relapse) of chronic diseases (during remission it is possible, and sometimes necessary, to do bodyflex);
- for tumor diseases;
- with bleeding (any location);
- during pregnancy.
Breathing technique
Breathing technique is necessary be sure to fully master it before you begin the exercises.
In order to learn how to breathe correctly using the bodyflex system, it is recommended to take initial pose:
in a standing position, spread your legs at a distance of 30-35 cm, rest your palms 3 cm above your knees. The result will be a pose as if you are about to sit down. The head remains in a straight position, the chin is horizontal to the floor, and the gaze is directed forward. It is from this position that one can learn proper breathing easiest way.
Stage 1 of diaphragmatic breathing. Exhale through the mouth
The first thing you need to learn is the ability to properly exhale air from your lungs. In this case, it is important that from the lungs all the exhaust air was completely removed. Therefore, you need to not just exhale it, but literally squeeze it out - something like how we squeeze the air out of a ball with our foot. To make this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you cannot squeeze out any more drops, stop and close your lips.
Stage 2 of diaphragmatic breathing. Quick inhalation through the nose
Now all the attention is on the nose. Imagine that you have no mouth at all or that it has been sewn up with thread. Take a sharp breath through your nose: inhale as fully and sharply as possible, like a vacuum cleaner sucking in air. Your lungs should be filled to capacity with oxygen.
With such an inhalation sound effect required, and the louder the sound produced, the better. And if you inhale completely silently, this means that you are inhaling incorrectly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try to suck in air as hard as you can: imagine that you were in an airless space, and now you are given a breath of air.
Once your lungs are full and you can no longer breathe in air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. But the nose just doesn’t work, imagine. That he doesn't exist anymore. We hold all the air within ourselves.
Stage 3 of diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm
The next task is to push out all the drawn-in air through the mouth. But you have to not just exhale, but do it straining my stomach, as if knocking the air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply squeeze the muscles of the diaphragm and abdomen - then the lungs will also contract and push out all the air. Such an exhalation should be accompanied by a whistling sound, which resembles the sound of air coming out of a punctured tire: something like “puff” or “pa-ah”.
At this stage, all attention should be on the diaphragm - namely the diaphragm pushes air out. Even if your abdominal muscles are weak, your diaphragm should still be normally developed. Try to push the air as quickly as possible.
Stage 4 of diaphragmatic breathing. Holding your breath
This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. In general, forget that you have a mouth and a nose. You have no air to breathe.
Tilt your head slightly towards your chest. Now focus on the stomach. Start counting slowly (in your head) and gradually tighten your stomach. The stomach goes inward, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach seems to rise upward, beginning to pull the intestines along with it. Everything that is in your stomach also rises and begins to go under the ribs.
Now your stomach is not flat - it is concave, similar to the depression that usually forms in a punctured ball. There is a feeling that your peritoneum is touching your spine.
The stomach should be pulled in slowly, while counting to eight. You need to count as follows: one-one-one, two-two-two... Most likely, you won’t be able to hold your breath for all eight beats right away - usually they start with three or four, and already in the process of training the ability to reach eight is achieved. Keep in mind: as soon as you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.
Stage 5 of diaphragmatic breathing. Inhale through the nose
Once you have counted to eight and feel your belly in the spine area, you can inhale. Just relax all your muscles and let the air rush into your lungs. After holding your breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “whoosh.”
What else you need to know about diaphragmatic breathing
It should be understood that when it comes to diaphragmatic breathing, here all five stages are important. You can't train the first or third and forget about the second or fourth. Or fully master the correct inhalation, but not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the entire lesson.
It is recommended to practice this type of breathing in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Doing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.
It is advisable to practice in front of a large mirror at first. This way you can immediately see at what stage you are not working in full force and where you deviate from the most correct position bodies.
Don't forget before training ventilate the room: Do not do breathing exercises in a room with stale air after a night's sleep.
Directly to physical exercise You should move on only after you have fully mastered all five stages of diaphragmatic breathing. Mastering the technique of diaphragmatic breathing usually requires 3-4 weeks of constant daily workouts. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with 5 minutes workout and gradually increase its duration.
Basic set of bodyflex exercises
"Diamond" (removing fat and tightening the skin of the hands)
We start the training with the same pose that you have already mastered on preparatory stage when learning to breathe correctly: legs apart, knees bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in our stomach. We straighten up and place our feet shoulder-width apart, closing our arms in a circle in front of us. We hold our hands so that the elbows are high and only the fingers are touching. To make it easier to keep your elbows up, you can slightly round your back.
Tighten your arms closed in a circle, rest your fingers against each other and begin to press on your fingers as hard as possible. Don't move your hands - only apply pressure with your fingertips. You should feel muscle tension throughout your arm from your wrist to your chest. Try to maintain the pressure for eight seconds (eight beats), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.
When performing the exercise, you must keep your elbows high. If you lower your elbows, the pressure will go not to the arm muscles, but to the chest. The hands touch each other only with the fingertips, and the palms are not involved at all.
“Boat” (boat) - for beautiful hips
Sit on the floor and spread your straight legs wide in different directions. After this, pull your socks towards you and to the sides, thus trying to stretch your thigh muscles even more. The heels do not come off the floor. Place your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend your elbows. In this position, complete all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.
After holding your breath, move your hands forward and place them straight in front of you, palms down, with your back slightly tilted. Then slowly move your fingers forward, without lifting them from the floor, try to bend as low as possible. If you do everything right, you will feel like... inner surface your thigh muscles are stretching. Bend forward as low as possible and count to eight. After this, exhale, straighten up and place your hands behind your back. Do the exercise three times.
There is no need to strain during this exercise - your hips should be completely relaxed. The thigh muscles should be stretched gradually, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.
Exercise “Lion” (for tightening the skin of the face and neck)
The starting position is normal: feet 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in our stomach.
We gather our lips into a small circle, then open our eyes as wide as possible and look up (tighten the muscles under the eyes). At the same time, we lower the lips in the circle down (the cheeks and nose area are tense) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.
You should not open your mouth too wide: the circle of your lips should look as if you are surprised by something, i.e. small.
Exercise “Ugly grimace” (for neck and chin)
It may be easier to do this exercise without the breathing part first. Stand up straight, keep your head straight. Bring your lower front teeth beyond your upper teeth (i.e., create an overbite) and stick out your lips as if you want to kiss standing nearby(remember the pictures of romantically inclined monkeys). Stretch your neck, continuing to protrude your lips, until you feel that your neck is tense to the limit. Now slowly lift your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to your sternum. And you shouldn’t be surprised when the next day you feel quite severe pain in the neck area - these muscles have never been so tense before.
When the exercise is mastered, try combining these grimaces with a breathing exercise. First, take the basic breathing pose, do a breathing exercise, then, as usual, draw in your stomach and hold your breath. Now get into the main pose - straighten up, move your arms back a little, lift your chin up. It becomes impossible to tiptoe - the soles must completely touch the floor.
Once you have mastered this exercise (and understand how well it lives up to its name), try combining it with the rest of the exercise. Here is the initial pose, as well as the main posture for breathing - hands above the knees, legs apart, buttocks in a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the “Ugly Grimace” exercise four to five times, holding your breath for eight counts each time.
Exercise “Side stretch” (for the muscles of the lower abdomen and waist)
Take the basic breathing pose, perform a breathing exercise, then draw in your stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of your right foot and extend this leg to the side, while the foot should not lift off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And your hand should be as straight as possible and above your head.
Maintain this pose for all eight counts, then relax and take a breath. Perform this exercise three to four times on each side.
When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be performed correctly. And for a good stretch, you need to make sure that the toes of your extended leg are stretched. And don't lean forward - keep your back straight.
Exercise “Pulling the leg back” (Swallow) - strengthening the muscles of the thighs and buttocks
Take the starting position: lower yourself to the floor, lean on your palms and knees, and then on your elbows. Extend one leg back, with the toes of that foot pointing down. Distribute your weight on your arms and bent leg. At the same time, your head should be raised and you should be looking straight ahead. Now perform all five stages of the breathing exercise. At the end, suck in your stomach and hold your breath. And now you take the main pose: lift your straight leg, laid back, as high as possible, still pulling your toe towards you.
Imagine: all your wealth is now between your buttocks - squeeze them with such force that the gluteus maximus muscle tenses. While continuing to hold your breath, squeeze your buttocks for eight counts. After this, take a breath and lower your leg. Perform this exercise three times on each leg.
It is very important not to pull the toe of the straightened leg while performing the exercise - this can change the circulation of blood, which contains burning fat, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should “look” at you. The leg laid back must be kept straight - then in gluteal muscles the required voltage will be created. It is necessary to rest on the floor only with your elbows and in no case with your palms.
Exercise “Scissors” (strengthening the muscles of the lower abdomen)
Take the starting position: lie on your back, straighten your legs. Place your hands, palms down, under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in our stomach, hold our breath and move on to the main pose.
Raise your legs up - they should be about ten centimeters from the floor. And we begin to make quick, wide swings: first we spread our legs to the sides, then we cross them (i.e. we do the “Scissors” exercise, familiar to everyone from childhood). We try to stretch our socks out as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs and rest a little. Repeat this exercise three to four times.
You should not raise your legs above the floor more than ten centimeters - this way you reduce the load on the abs. Do not lift your head off the floor, and always keep your palms under your buttocks.
Exercise “Cat” (universal exercise)
The “Cat” exercise is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the back, hips and abdomen.
Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look forward. The back and arms are straight. Do the breathing exercise as usual, hold your breath, draw in your stomach and take the main pose: tilt your head down while arching your back as high as possible - like a cat stretching out after sleep. Hold this position for eight counts, then inhale and return to the starting position. Repeat the “Cat” exercise several times, and then relax.
It is preferable to perform this exercise immediately after waking up, before breakfast. In extreme cases, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. At correct execution the exercise should look like one wave rolling from the stomach to the back.
Abdominal exercise (strengthening the muscles of the upper and lower abs)
This exercise not only strengthens the abdominal muscles, removes excess fat in the abdominal area, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.
Take the starting position: lie on your back with your knees slightly bent. Press your feet firmly into the floor - they should be about 35 centimeters apart from each other. Raise your arms up - your head is on the floor - and reach for the ceiling. Perform the breathing exercise as usual, draw in your stomach well, hold your breath and take the main pose: raise your shoulders, keep your arms straight, continue to stretch upward. Tilt your head back slightly and focus your gaze on an imaginary point on the ceiling behind you. Try to raise your shoulders and chest as high as possible. Then slowly lower yourself back to the floor - first your lower back, and then your shoulders and head. As soon as your head is on the floor, immediately rise again and stretch upward. Hold your breath and hold the fixed position for eight counts. Exhale, lower yourself to the floor and relax. Do the exercise three more times.
When performing this exercise, you do not need to swing or push off the floor - only one abdominal muscle should work. Keep your head slightly tilted back with your chin raised. Under no circumstances should you press your chin to your neck - you can damage your neck. There is also no need to stick out your stomach when you stretch upward, otherwise the wrong muscles will work. Try to pull your stomach in as much as possible and press your lower back tightly to the floor.
Exercise “Seiko” (strengthening the thighs, getting rid of “breeches” and excess fat above the knees)
Take the starting position: kneel with your hands on the floor. Then straighten your right leg, extend it to the right side so that it is at a right angle to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, perform a breathing exercise, at the end hold your breath and draw in your stomach.
Next, move on to the main pose: raise your extended leg to hip level so that it is parallel to the floor. Then pull that leg forward, trying to reach your head. Try to keep your leg as high as possible and be sure to always keep it straight. Hold the pose for eight counts, exhale, then lower your leg and take the starting pose. Change your leg and do the same exercise for your left leg. In total, you need to perform three repetitions on each leg.
During the exercise, do not bend your elbows; you can only slightly tilt your body to maintain balance. You need to lift your leg as high as possible and pull it towards your head as much as possible.
Exercise “Pretzel” (training the thigh muscles and shaping the waist)
Take the starting position: sit on the floor with your legs crossed at the knees so that your left knee is above your right. This exercise is considered bilateral: first it must be performed on one side, when the left leg is on top, and then on the other side, changing left leg to the right. The leg that is below must be kept straight.
Place your left hand behind your back, rest it on the floor, and place your right hand on your left knee. Perform the breathing exercise as usual, draw in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind, and right hand take your left knee (it's on top), lift it up and pull it as close to you as you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look behind you.
If you're doing everything correctly, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap your arms and legs and repeat this exercise in the other direction. In total, you need to do three repetitions on each side.
Abdominal and waist complex
Complex for hips and buttocks
Upper body complex
All these exercises are quite easy to use, the most important thing is to understand how to do them correctly, then you can change the order in which they are performed, as well as modernize them by selecting the ones you need.
Classmates
Joke:
I'm leaving you. I'm tired of you always teasing me about my excess weight!
- Stop! Don't go! Think about our child!
- About what child?
- So you're not pregnant?!
Exercise No. 7: “Seiko”
Seiko means fire in Japanese. To justify the name of this exercise I have several explanations. Firstly, the very position we take when performing it resembles a fire. It’s as if you are flaring up, and the working leg resembles tongues of flame.
Secondly, the sensations experienced by a person who performs Seiko several times also resemble heat, your thighs flare up with an internal fire. This is understandable, because the tension in the muscles is colossal, and the air entering the body during deep breathing makes it work even harder. This creates the effect of fire inside you.
The exercise is no different increased complexity. It can be performed 3-4 times a day. The desire to take a break is welcome.
Objectives of the exercise
Fill the body with internal energy.
Tone the work of internal organs.
How to perform
1. Take the starting position. Get on all fours. Let this remind you of playing zoo with a small child. Straighten one leg to the side, placing it on the toe.
2. After taking the starting position, we begin aerobic breathing. Exhale and take a deep nasal breath. We begin to suck in our stomach and hold our breath.
3. Raise the extended leg to hip level. Now your raised leg and your bent leg should form a right angle. Holding your breath should be accompanied by stretching your straightened leg. Stretch and lift your leg as far as you can. Don't expect significant results the first time.
This takes 6–8 seconds.
4. Lower your leg, releasing and relaxing the muscles. Take a deep breath and rest.
After a minute, begin performing the Seiko exercise on the other leg. I should note that the result on both legs is not always the same. For example, the muscles in my right leg are much stronger and more flexible than those on my left. As a result, the right leg rises higher and is able to withstand the load longer. But with the left it is more difficult. But that's absolutely normal. Subsequently, when your muscles get stronger, you will be able to control the load yourself.
So, after working well with your right leg, spend more time training the left-sided muscles and vice versa.
In general, become sculptors of your own figure, and the famous hip walk will be available to you too.
Let me remind you of the main thing:
The leg being lifted does not bend, it remains straight;
Raise your leg to the highest possible height. But don't tear your muscles. As soon as you start to experience a nagging pain in your inner thigh, stop. This is the limit of your real and real capabilities. Increase the distance between the floor and your leg with each new activity, gradually increasing the load.
Do not bend your elbows, keep them straight;
Try to reduce the time between drawing in your stomach and raising your leg;
The rest of the requirements relate to the correctness of deep breathing. Please don't forget about him. Bodyflex does not forgive mistakes. The obligatory supply of oxygen to the body is the main condition for performing all exercises of the bodyflex system.
This text is an introductory fragment.Many women are concerned about deposits on the thighs, the so-called “breeches”. In order for them not to darken your life, you can and should fight them, and the “Seiko” exercise from the bodyflex complex will help you with this. “Seiko” effectively strengthens and tightens the thigh muscles, and also removes all excess fat above the knees. It’s not for nothing that this exercise got its name; in Japanese “seiko” means flame. Indeed, during the exercise, a feeling of flame is created in the upper legs. Seiko is especially effective for the outer surface of the reed.
Exercise "Seiko"
Starting pose: To begin, kneel down and place your hands on the floor. Now straighten your right leg and extend it to the side so that it is at right angles to your body. At the same time, keep your back straight, do not bend your knee, and place your right foot on the floor. Start performing the basic breathing exercise, draw in your stomach and, holding your breath, proceed to perform the main pose.
Basic pose: Raise your straight, extended leg to hip level so that it is parallel to the floor. Now pull your leg forward towards your head. At the same time, try to keep your leg as high as possible and make sure that it is always straight. Holding your breath, hold this pose for eight seconds. Then exhale, lower your leg and return to the starting position. Switch legs and repeat the exercise three times on each side.
Recommendations:
The raised leg should always remain straight, so pay close attention to the knee. By bending your knee, you reduce tension on the inner thigh, reducing the effectiveness of the exercise.
Try to lift your leg as high as possible and pull it towards your head as much as possible. Usually, beginners manage to raise their leg only 9 centimeters.
Don't forget about your arms, they should also be straight. Do not bend your elbows, you can only slightly tilt your body in the opposite direction of the raised leg to maintain balance.
