Bodyflex exercises for weight loss. Bodyflex - breathing exercises for weight loss. Why training doesn't work

Bidiflex exercises are a technique for correct breathing during execution. exercise, contributing to the acceleration of 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 burn internal fat. It's fast and effective method reduce body volume, activate weight loss and get rid of the visual manifestations of the "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 “groin” exhalation moment, trying to do it in a relaxed state without straining the 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 can be light exercises, half-hour gymnastics or proper breathing, which can be done 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 seasons is minimized.
• 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;
• the muscle corset is tightened, making the outlines of the waist more refined and pronounced;
• all this helps to cope with smoking cravings, speeding up metabolic processes and facilitating the rapid removal of nicotine and tar decay products 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 abdominal muscle tone, master the gymnastic complex for stretching and 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 subcutaneous fat. 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.

In order for the weight loss process to be as productive as possible, experienced trainers and professional athletes advise regular workouts that will include all three types of physical exercises.

If you want to speed up the time of weight loss, then it is recommended to extend the standard workout from 15 to 20 minutes, doing 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 while 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;
• to refrain from strong physical exertion and reduce the time of classes to 5 minutes if there were previously difficult births, a hip or buttock was damaged, and a low blood pressure indicator was observed throughout the week:
• 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 the breathing method gradually, trying to do everything right and strictly follow the recommendations of the trainer.

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 the starting position and inhale.

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;
• sharp forms chronic diseases 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, which is explained by a violation of the gastrointestinal tract, the presence of diabetes mellitus or a 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 a calendar week, then it will 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, which will not return if you give up bad habits and adhere to the principles of a healthy diet. Then your body will noticeably strengthen, your skin condition will improve, and the graceful curves of a slender body will open up unlimited scope for experiments on your image!

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 practice, rather wanting to wipe her nose on the impudent girl and prove that her system (Rolls-Royce-level exercises) does not work than hoping for a 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. Most 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 videotapes 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 while performing 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. In order to get a better feel for the belly work, Greer Childres recommends practicing in the “volleyball player” position - feet shoulder-width apart and slightly bent, body 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. To 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.

Starting 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.

Starting position. Get into the "volleyball pose". Stick out lower jaw so that the lower teeth are in front of the upper ones, stick out your lips as if for a kiss, and stretch your 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".

Starting 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 entire side surface of your body stretches. 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, back of the thigh.

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

Starting 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 on the right side and 3 on the left.

5. "Seiko"

Area of ​​influence of the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

Starting 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. The gluteal muscle will "burn".

6. "Diamond"

Area of ​​influence of the exercise: the inner side of the arms.

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

Starting 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.

Starting 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 thigh.

Exercise "Pretzel". Try to look back.

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

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

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

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

Hamstring stretch for beautiful legs.

Starting 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.

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

Starting 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 energetic 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.

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

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 in 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 different muscle groups, creating an increased need for energy in certain areas, you can direct 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. By alternating intense deep breaths and periods of breath holding, a person receives 30-40 percent more oxygen than he consumes in normal life.

Contrary to the 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 lot of 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 overweight 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

Unique gymnastics b odiflex arose thanks to the American housewife Greer Childers. The system is based on a combination of simple training with a special breathing method. The powerful effect on the body of such practices is known all over the world: complete with muscle strengthening and stretching exercises, deep intensive breathing has an almost instant fat burning effect.

Breathing technique

All exercises of the bodyflex system are built on the technique of diaphragmatic breathing (or breathing with the stomach). Another common name is oxysize. It has a positive effect on metabolism, triggering the mechanism of intensive weight loss. An additional bonus is the improvement of the bronchi and lungs. The master class shows 4 stages of the respiratory cycle: exhalation and inhalation with the diaphragm, strong exhalation “pa” and holding the breath. The instructor shows the technique in detail and warns against possible mistakes during the lesson.

Master class from Greer Childers

Each coach makes individual adjustments to the lesson in accordance with his own vision and physical capabilities. For those who want to get original exercises from the original source without modification, we offer a video from Greer Childers. Great for self-study in the office or at home.

Complex for every day

Active BodyFlex training from Tatyana Korneeva - performed at home on a gymnastic rug. Pay attention to the sensations during classes and follow the instructions exactly. Remember: the speed of obtaining results is individual for everyone. Regular exercise in any case will affect the waist and overall well-being.

Slimming training

Fifteen minutes of daily exercise is enough for gradual weight loss. The complex of the training video is aimed at working out the most problematic areas, characterized by an increased accumulation of body fat. Gymnastics gives an excellent load on the muscles of the abdomen, thighs, buttocks and sides, the so-called "fat depots". In addition to working for the muscles, charging includes stretching exercises and giving elasticity to the main joints.

Losing weight: exercises

Yoga, Pilates and bodyflex instructor Yulia Semenova boldly combines three areas in one workout to get the maximum result for health and beauty. The online class contains the most effective breathing and stretching techniques, as well as exercises to train muscle strength. The trainer explains in detail the mechanism of influence on the body of each exercise and pays maximum attention to explaining the breathing technique.

Chair work

The chair lesson is suitable for women who want to shape the waist, remove excess volume from the abdomen and improve the line of the arms. The lesson begins with a warm-up to warm up the body and prepare for the main complex. The instructor places special emphasis on exercises for the apple body type, where the neck, arms and back need more stress.

Intensive training

Coach Nastya Ilyina shows intense bodyflex complex suitable for beginners and advanced. With the help of the exercises shown, you can achieve tangible results in the figure and skin condition. The author shows work on all muscle groups: from the neck to the feet, stretching the spine, stretching the legs and sides. At the beginning of the lesson, important recommendations are given on the timing of gymnastics.

How to reduce the volume of hands

Coach Tatyana Samsonova conducts online training professionally and with soul. The lesson will help tighten the muscles of the biceps and triceps, remove flabbiness from the armpits. It is performed without sports equipment and a mat. Such training can be carried out anywhere (in nature, in the office or at home).

Exercises for the back and waist

There is a common phrase known to all trainees: "The back holds the stomach." Strong back muscles serve as a strong frame for the press, preventing the stomach from protruding. The lesson from the "Second Wind" center promises a minus 8-15 cm at the waist in 10 days. The best way to check the veracity is to train with an online instructor daily for 20 minutes. The video contains the best exercises to strengthen the spine, spinal muscles and the press.

Modern women, because of the rush, lack of time for healthy sleep and proper nutrition, quickly begin to gain excess weight. Self-doubt or shyness prevents many from turning to fitness clubs.

The Internet comes to the rescue, offering a variety of techniques to combat extra pounds. Today we’ll talk about the sensational body flex.

We will understand the technique and try to make sure of its ease and simplicity.

What is bodyflex?

Bodyflex is a set of exercises aimed at combating excess weight and general strengthening of the body. It was invented by an American housewife, mother of three, Greer Childres.

With this technique, she lost 5 sizes in three months.

The technique consists of a complex ratio:

• breathing exercises;
• and stretching areas of fat accumulation.

Greer tried unsuccessfully for many years to deal with body fat, which appeared after the birth of children. On the recommendation of a friend, she went to San Francisco to study with a famous physiologist.

Despite the fact that the cost of the program was very high (about one and a half thousand dollars), at first she did not notice the effect.

The physiologist taught her proper breathing, which only strained, but did not reduce the weight. But after a while, Greer realized that the technique had ceased to annoy her.

A lightness appeared in the body, which made her stay. At the end of the course, she managed to lose one or two centimeters in different problem areas, which was not so bad, because before that she had not been able to reduce her size at all.

The main provisions of the methodology

The bodyflex was based on the breathing system, which she was taught by a physiologist from San Francisco.

The technique of the classes is based on yoga, to which Greer added the aforementioned breathing exercises.

They consist of:

• exhalation;
• quick breath;
• deep exhalation;
• breath holding;
• and full breath.

The technique proves that performing exercises while holding the breath ensures the production of a large amount of adrenaline. It "clings" fat cells that are burned during muscle contraction.

How bodyflex will help you lose weight and become slimmer will tell the video.

The main idea of ​​bodyflex is that by learning how to breathe properly, every woman can lose weight, spending no more than 20 minutes a day. This is one of the most important foundations that must be strictly followed.

Losing weight according to this technique, it is important to remember:

1. Do not allow an increase in training time. They cannot exceed 15-20 minutes per day.
2. The technique is designed only for overweight people.
3. It is necessary to draw up a training regimen and strictly follow it.
4. There are no dietary restrictions, but Ms. Childress recommends eating only healthy foods and following basic rules.
5. It is forbidden to start exercises earlier than 2 hours after eating.

Important! Pregnant women are strictly prohibited from doing body flex.

Bodyflex complex for weight loss

1. Lateral stretches are designed to improve the muscles of the waist.
   To perform this exercise, you need to stand up straight with your legs slightly bent.
   Put your hands above your knees.
   Then start doing breathing exercises.
   Raise your right leg and take it to the right, transferring the weight to the left side.
   At the same time, raise your right hand and stretch it to the left, to the bent leg.
   Count to 8 as you exhale and return to the starting position.
   You need to do three repetitions with each leg.

1. Diamond is an exercise for correcting not only the waist, but also the arms.
   To perform it, you need to stand up with your feet shoulder-width apart.
   Hands must be extended forward at an angle of 90ᴼ, palms together.
   After the respiratory complex is performed.
   At the expense of 8, when exhaling, it is necessary to press the fingers against each other with force.
   In total, you need to complete three approaches.
2. Scissors - adjust the lower press.
   To perform it, you need to lie on your back, putting your hands under you.
   Press the palms with the buttocks.
   Perform breathing technique.
   As you exhale, lift both legs at the same time and swing.
   Only 10 in each direction.
   Legs should be crossed like scissors.
   
3. The press is designed to tighten the lower and upper muscles of the waist.
   To perform, you need to lie on your back, stretch your arms straight up above you, bending your knees and resting your feet on the floor.
   Perform breathing technique.
   As you exhale, tighten your abdominal muscles.
   Then lift your shoulders and chest off the floor.
   Hold for 8 seconds.
   In total, you need to perform three approaches.
4. Cat - corrects the stomach and tones the body.
   To perform, you need to get on your knees and hands (imitating a cat).
   Keep your head parallel to the floor.
   Then do the breathing technique.
   Keep the abdominal muscles tense.
   As you exhale, arch your back up (as cats do), linger for 8-10 seconds, and then return to the starting position.
   In total, you need to perform three approaches.

Exercises for the gluteal muscles and thighs:

The implementation of the bodyflex complex must be approached competently.

Before starting classes, be sure to consult with a physiotherapist.

Follow the instructions to see the result:

1. It is important to correctly and clearly master the breathing technique, because it is in it that the whole point of the technique lies.
2. You can not interrupt classes even for one day.
   Only with a daily approach, you can quickly and guaranteed to lose weight.
3. Don't overdo your exercises.
   The complex is quite heavy.
   It puts the body in a stressful state.
   If the recommended time is exceeded, the consequences may adversely affect the body.
4. Pay attention only to problem areas.
   You should not do exercises for the legs, hips or waist, if they do not have excess fat.
5. Do not exercise immediately after eating.
   Since this will negatively affect the digestive tract and can cause gastritis or constipation.

Contraindications to bodyflex

Like any serious technique, bodyflex has a number of contraindications that you need to listen to and give up training if there is one of the problems described below.

The technique is prohibited for people suffering from:

• pressure problems (hypertension and hypotension);
• if a person has serious heart problems (attacks, arrhythmia, heart failure, etc.);
• during an exacerbation of any disease (from a simple acute respiratory disease to problems with the stomach, heart or liver);
• regular headaches or migraines;
• a person has a hernia (even in the initial stage).

We repeat once again that it is strictly forbidden for women to start a complex of these exercises during pregnancy.

It is logical and understandable when a variety of weight loss complexes are developed by fitness instructors or other specialists. But one of the successful and sensational methods around the world was created by a mother of many children, who was simply tired of wearing large-sized clothes. This is .

The benefits of bodyflex breathing exercises

Its essence lies in a special aerobic respiration, which allows you to more fully provide the structures with oxygen. Against this background, reproducible various movements become much more effective. It's no joke, 10 minutes of body flex can take as much energy as an hour of jogging.

Bodyflex breathing exercises are being worked out not only by the leading muscle groups with problems, but even by the facial ones. That allows you to tighten the contour and refresh the skin color.

It is better to do it without absenteeism - daily, but do not devote too much time to it. Of course, longer sessions will burn more calories, but they will also tire you out so that the effect may well be reversed. Optimal - 20 minutes a day. Half an hour is the maximum.

A special condition that is very important to observe is that classes must be started with an empty stomach. It is best to exercise after waking up in the morning. However, if this is not possible, then after a meal you need to withstand at least a couple of hours.

The results will not be as fast as many would like. But after a week, the initial changes at the waist will already be revealed. In general, it should be noted that volumes in general will go first. And after that, metamorphoses and muscle relief will become more obvious. Bodyflex, like many other breathing exercises, creates a very long-term effect. Well, if you make this complex a daily habit, then you can forget about problems with being overweight, as well as prolong your youth.

Thanks to this system, tension disappears, flexibility and lightness appear. In the process, the capacity of the stomach decreases due to muscle contraction. And this means that less food will be absorbed until the moment of saturation.

In addition, breathing exercises bodyflex helps prevent seasonal colds, is useful for problems with the lungs, heart, and digestive system.

You can work out in the gym or at home. This does not affect the result, but makes the complex more accessible.

Contraindications for bodyflex breathing exercises

Common to all is the observance of strict diets. A lot of energy will be spent, therefore, nutrition should be as complete as possible. Although, of course, it will not be superfluous to refuse buns and sugar.

You should consult with your doctor about the possibility of practicing according to this method if you have diseases:

• severe heart;
• vessels of the brain;
• acute inflammatory nature (restriction changeable);
• chronic (avoid during exacerbations);
• with tumor spread;
• threatening bleeding.

Pregnancy is also a reason to postpone classes for a certain period.

How to breathe during bodyflex gymnastics

The breathing technique is probably the most important thing to master. Therefore, this should be done even before the gymnastics itself. Don't forget to ventilate the room before starting. Initial posture: knees bent, hands resting on them. Look and head forward.

1. Exhalation through the mouth.

• It is important that the whole air is released from the lungs. Try to squeeze it out as much as possible.
• Lips make the letter "O".
• Pull them out as if for a whistle.
• Start exhaling. Slowly, at a calm pace.
• When there is no way to squeeze out more air, the lips close.

1. The stage of breathing exercises bodyflex, including the inhalation of air through the nose.

• The mouth is not involved. Tightly closed.
• Loud short inhalation through the nose. To do it right, imagine that you have emerged from the water. Inhale sharply and briefly. But take in as much air as possible.
• Inhale in the same way again and again.
• When the air has nowhere to hold, stop breathing.
• The mouth is closed. Nose seems to be missing.
• We keep the air in ourselves.

1. Mouth exhalation.

• Open your mouth, rounding it wide.
• Tighten your abdominal muscles and diaphragm.
• A sharp exhalation should be accompanied by sounds like "puff".
• Push the contents of the lungs to the limit.

1. Retention of breath. This stage is key in bodyflex breathing exercises..

• The mouth and sinuses are not included.
• Lower your head a little.
• Press start to tighten in itself.
• Pull the internal organs together with the abdominal muscles inward and upward.
• When the stomach "sticks" to the vertebrae, stop (it is optimal to count up to 8).

1. Inhalation through the nose.

• When there is already no patience, there is not enough air, inhale through the nose.
• The muscles are relaxed.

Bodyflex breathing exercises

"Diamond". Directed to the forearms, shoulders.

1. Spread legs.
2. Bend your knees.
3. Put your hands on your knees.
4. Breathe as described above.
5. Stick the belly to the spine.
6. Straighten your spine.
7. Fingers rest against each other, hands in a ring.
8. The elbows are raised.
9. Holding your breath, begin to press your fingers against each other. Tense arm muscles.
10. Inhale and relax your muscles. Duplicate three times.

"Boat". Breathing exercises bodyflex perfectly corrects the hips.

1. Sit on the floor.
2. Straight legs spread wide.
3. Take your hands behind your back and rest on the floor.
4. Tilt your head to your chest.
5. Breathe until the stomach is drawn in.
6. Move your hands forward and begin to stretch them along the floor as far as possible.
7. Inhale, put your hands behind your back. Three doubles.

"A lion". Face, neck.

1. Lips in a surprised circle.
2. Look up with your eyes.
3. Pull the lips down with the tongue sticking out to the limit.
4. All this at the stage of a retracted abdomen.
5. 5 doubles.

"Ugly grimace". Another bodyflex breathing exercise for the face (neck, chin).

1. Extend the lower jaw and extend the lips "for a kiss."
2. Pull the neck in the same direction to the limit.
3. Raise your head up, feeling a strong tension under the chin.
4. As usual, the stomach is pulled. 4-5 takes.

"Side stretch". Belly and waist.

1. One leg is bent at the knee joint.
2. The second one is pulled back.
3. The elbow rests on the bent leg.
4. With the other straight arm, stretch in the opposite direction, stretching it above your head.
5. 3 doubles for each side.

"Martin". Bodyflex for the hips: we form the outlines of breathing exercises.

1. Lean on your knees and elbows.
2. Stretch one leg back, toes pointing down.
3. Breathing until the abdomen is drawn in.
4. Raise your leg as high as possible. The toe is still down.
5. 5 doubles.

"Scissors". Belly from below.

1. Lying position. The arms and legs are extended.
2. Breathing until the abdomen is drawn in.
3. Raise your legs 10 cm.
4. Traditional scissors with wide strokes.
5. 4 doubles.

"Cat". Bodyflex breathing exercises are also useful for the back.

1. Support on knees and hands.
2. The head looks forward.
3. Breathe until the stomach is drawn in.
4. Bow your head and arch your back as far as possible.
5. Inhale, relax. 5 doubles.

"Abdominal Press".

1. Get on your back. Bend your knees. Get on the floor.
2. The arms are straight up.
3. On a retracted stomach, raise the shoulders and chest as much as possible.
4. 3 doubles.

"Seiko". Hips in the "breeches" zone.

1. Rest on your knees and palms.
2. Bring one leg to the side, trying to create a right angle with the body. Foot on the floor. The knee is straight.
3. On a retracted abdomen, move the leg up to the level of the thigh.
4. Pull it straight towards the head as much as possible.
5. 3 doubles for each leg.

"Pretzel". Hips, waist.

1. Sit on the floor. Legs are crossed at the knees. Right top.
2. Right hand behind the back. Left to right knee.
3. The left leg is like a string.
4. Draw in the stomach and transfer the weight to the right hand.
5. With the left pull the knee up and to the left.
6. 3 takes for each leg.

Bodyflex breathing exercises are, in fact, elementary. When you manage to master the exercises, they will not take much time. Their order can be changed. And some can be completely ignored if there are no problems in certain areas. However, with a preventive purpose, in order to remain healthy and attractive all the time, it will also not be superfluous.