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American breathing exercises for weight loss bodyflex. Bodyflex exercises for a beautiful figure

Bodyflex is a unique technique based on and allowing you to effectively lose weight without active physical activity. The technique combines complex and diaphragmatic breathing at the same time. With the help of bodyflex gymnastics, you can lose several kilograms of fat in a couple of weeks without diets, it is enough to devote 15 minutes a day to classes. What is the secret?

The most important thing when performing gymnastic exercises from bodyflex is proper breathing. Very few people are able to breathe with the diaphragm, that is, due to contractions of the muscular septum that separates the thoracic region from the peritoneum.

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With diaphragmatic breathing, more oxygen enters the body, which effectively breaks down body fat.

An important component of the complex is special static exercises that are designed to stretch the main muscle groups, but the intensity of all movements is quite low.

The bodyflex is based on elements. Greer Childers, an American housewife, came up with the idea to build a new respiratory gymnastics complex based on several asanas, which would contribute to weight loss. The author of the technique herself managed to lose 40 extra pounds in three months, tighten her body and tone her muscles.

The results of classes on the bodyflex system:

The lymph flow improves, the muscles become stronger and more elastic;
There is flexibility of the body and grace in movements;
Accelerates the metabolic process in the body;
and activity of the heart;
Edema passes;
The body is freed from toxins and toxins;
Fat deposits are effectively burned, especially in problem areas;
The skin is smoothed, wrinkles disappear, cellulite disappears;
The body receives a powerful charge of energy and new forces.

An important rule for doing this gymnastics is regularity. Training should be carried out daily, and not occasionally, bodyflex should become part of the usual way of life, otherwise there will be no effect.

Tips for performing a set of exercises:

It is advisable to do gymnastics in the morning before breakfast, you are allowed to drink a glass of water before training;
You can do body flex in the evening, but you need to do this on an empty stomach - no earlier than 2 hours after eating;
You should not be fanatical about training, otherwise excessive loads will lead to dizziness and poor health;
Before starting classes, it is advisable to open the window and ventilate the room well, because the body must be saturated with oxygen;
No need to starve, it is important to balance the diet and make it fractional (you need to eat in small portions 5-6 times a day).

Correct breathing technique

The quality of breathing plays a huge role in achieving high results when doing bodyflex, since the body must receive the necessary amount of oxygen.

First, we take the starting position:

We place the feet 30 cm wide,
We bend our knees, as if we want to sit down;
Hands clasp the legs above the knee;
We raise our heads up.

5 stages of breathing

The diaphragmatic breathing technique consists of 5 stages.

Having formed a tube with your lips, we exhale through the mouth, completely freeing the lungs. At the end we purse our lips.
We take an energetic breath through the nose so that the air fills the lungs. If the breath is performed correctly, then it is accompanied by noise.
We push the air sharply out of the lungs, squeezing the abdominal muscles and opening the mouth. The exit of air is accompanied by a characteristic sound "block" - this is a sign that the action was performed correctly.
We pull in the stomach with force so that it is pressed against the spine, at this moment the air should not enter the mouth and lungs. Hold your breath for 8-10 seconds.
Take a sharp deep breath and relax all the muscles.

A set of exercises

Breathing exercises for weight loss bodyflex consists of 12 exercises. This set is basic and is aimed at working out the main muscle groups.

"Lion" (5 approaches)

Take the starting position: standing on the floor, spread your feet shoulder-width apart, tilt your body forward a little and rest your palms on your legs above your knees, hold your breath after exhaling and pull in your stomach. Open your eyes wide and look at the ceiling, tighten your facial muscles, round your lips in the shape of the letter “O”, stretch your tongue. After standing for 8 seconds, return to the starting position.

"Ugly Face" (5 reps)

Stand in the starting position from the first exercise, push the lower jaw and lips forward, then stretch the neck, head up. Count to 8 and relax everything.

Lateral (3 sets on each side)

Take the starting position, then bend the right arm and place the elbow on the right knee. Straighten the left leg and take it to the side, stretch the toe, with the foot touching the floor. Transfer body weight to the right leg. Unbend the left hand, raise it up and hold it above the head for 8 seconds, then return to the starting position.

Retracting the legs back (3 repetitions with each leg)

Get on your knees, rest your elbows and palms on the floor. Extend one leg and pull back, pointing fingers down. After doing the breathing exercise, pull the stomach in strongly and raise the leg to the maximum height. After counting to 8, return back.

Seiko (3 sets each leg)

Lean on your palms and knees, take one leg to the side. Having made a respiratory complex, raise this leg high up, after 8 seconds, lower it back to the floor.

"Diamond" (3 times)

Stand straight, feet shoulder-width apart, connect your fingers in front of your chest in a ring, hold your elbows at maximum height. After doing breathing exercises, draw in the stomach and forcefully close the fingers of both hands. After counting to 8, relax.

"Boat" (3 approaches)

Sitting on the mat, spread your legs in the form of the letter "V". Lean on your palms, moving your hands back. Do a series of breathing exercises, move the body forward, placing your palms in front of you on the floor. Pull the arms and torso further and further, stretching the muscles of the thighs. Wait 8 seconds and straighten up.

Pretzel (3 reps per leg)

Sit in Turkish, put the right leg on top of the left. Straighten the left leg, put the right hand behind the back, take the left knee on the right knee. After breathing exercises, redistribute the weight on the right palm and pull the right knee with the other hand towards you, gradually turn the body to the right side. Wait 8 seconds and relax.

Stretching the muscles under the knees (3 sets)

Lie on the floor, straighten your legs and aim them at the ceiling, grab your calves with your fingers, point your socks towards you. After doing breathing exercises, diligently pull the legs towards the body, keeping the buttocks on the floor. After 8 seconds, relax and release your legs.

Pumping the press (3 repetitions)

Lie on your back, bend your knees, spread your feet 30 cm wide, put your hands on the ceiling. After breathing exercises, stretch your arms even further, tearing your shoulders off the mat, tilt your head back, look up. After counting to 8, return to the starting position.

Scissors (3 sets)

Lie on your back, connect straightened legs, place your palms under the buttocks. After completing the respiratory complex, raise your legs above the floor to a height of 8 cm, straighten your feet and make energetic horizontal swings with your legs. After 10 seconds, lower your legs back and relax.

"Kitty" (3 sets)

Get on your knees, resting your palms on the floor. Having done the respiratory complex, at the 4th stage, lower your head to the floor and round your back like an angry cat. Count to 10, relax and straighten your back.

Bodyflex gymnastics can be a real find for women who want to find ideal shapes and get rid of extra pounds. Performing simple exercises of the complex, you can achieve an amazing effect in a short period.

Contraindications

With some diseases and conditions of the body, bodyflex exercises will have to be abandoned permanently or postponed for a while.

Pregnancy;
heart failure, high blood pressure, arrhythmia;
bleeding;
Glaucoma and myopia;
endocrine diseases;
Neoplasms, including benign;
The period after surgical interventions;
Hernia of the spine;
Exacerbation of a chronic disease.

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, bodyflex breathing exercises help prevent seasonal colds, and are 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.

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.

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.

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.

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).

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.

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

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

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

"A lion". Face, neck.

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

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

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

"Side stretch". Belly and waist.

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

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

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

"Scissors". Belly from below.

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

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

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

"Abdominal Press".

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

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

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

"Pretzel". Hips, waist.

Sit on the floor. Legs are crossed at the knees. Right top.
Right hand behind the back. Left to right knee.
The left leg is like a string.
Draw in the stomach and transfer the weight to the right hand.
With the left pull the knee up and to the left.
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.

To combat overweight, there are many health-improving gymnastics. They can be based on different principles and give different results. Some programs promote smooth weight loss, not allowing you to quickly lose a lot of weight. The Bodyflex system for weight loss stands out among others for its simplicity and high efficiency. This gymnastics has many followers who have experienced its effect on themselves.

The essence of the technique

The Bodyflex health system was invented by an American woman named Greer Childers. Greer, doing her own program, at 53 she lost a lot of weight and switched from 56 clothing sizes to 44. This was the best proof of the effectiveness of her system.

Breathing exercises for weight loss Bodyflex is considered one of the most effective, which explains its huge popularity. It combines a special breathing technique and static exercises, slightly reminiscent of yoga postures. In this gymnastics, diaphragmatic breathing is used, which actively enriches the cells of the body with oxygen.

The supply of oxygen to the blood vessels occurs at a time when the muscles are in tension. In this case, intensive splitting of fat cells is performed. During training, the metabolism occurs at an accelerated pace, the outflow of lymph increases, the body gets rid of toxic substances and fluids. All these processes lead to weight loss.

First of all, fat folds on the abdomen are eliminated, the volume of the waist and hips is reduced. This breathing technique helps to narrow the stomach and reduce appetite. The system of exercises for weight loss, during which you need to breathe properly, allows you to lose a large number of kilograms without much effort. In addition, it contributes to the formation of a beautiful figure, carrying out skin tightening and strengthening muscle tissue.

Bodyflex exercises for weight loss are divided into three types:

Isometric. During their implementation, one muscle group is involved. For example, when you tense your arm, only the muscles in your arm are working.
Isotonic. The exercise involves several muscle groups. For example, when squatting, the muscles of the legs and abs tense.
Stretching. These are muscle stretching exercises. Stretching is very important for healing the body, it makes the joints mobile, the muscles elastic.

The combination of these exercises with diaphragmatic breathing makes the Bodyflex system quite effective. In addition to losing weight, it helps to eliminate cellulite formations. Also, this technique contributes to the normal activity of internal organs, improves the functioning of the gastrointestinal tract. Gymnastics keeps the body in good shape and improves well-being.

Bodyflex Rules

The training system makes it possible to significantly reduce body weight and maintain long-term results. All exercises from the complex are simple and easy to perform. In order for gymnastics for weight loss to help, you need to follow certain rules:

The main condition is that classes should be held constantly. Only regular loads give the proper result. The entire workout takes no more than 20 minutes. Therefore, if you are determined to lose weight, you need to devote some time to daily exercise.
For fast weight loss, you need to do the exercises correctly, in which all muscle groups are involved. The Bodyflex system has exercises for working out a separate zone. They can be done, having already achieved some result. Having a lot of excess weight, you need to perform a complex for the whole body.
A very important condition in Bodyflex is to breathe properly. Before you start practicing, master the breathing technique recommended by this system.
Training should be done on an empty stomach. It is recommended to practice in the morning, so you will achieve the maximum effect. If for some reason this is not possible, then classes should be started no less than two hours after eating.
When performing gymnastics for weight loss, you do not need to combine it with something else. It in itself brings a high result and gives the body the necessary load. You should not go on a diet, it will be an additional stress for the body. It will be enough to switch to a healthy diet.

Breathing method

Start doing a set of exercises for weight loss only after you learn how to breathe correctly. It is not difficult to master the technique, you need to consistently do certain movements. To make it easier for you to learn the breathing method, take the starting position.

Place your legs parallel to each other at a distance of 30-40 cm. Rest your hands on slightly bent knees. Look ahead, do not lower your head. With diaphragmatic breathing, air must be inhaled through the nose, exhaled through the mouth.

First stage

Mastering the technique begins with the fact that you need to correctly eliminate the air in the lungs. At this stage, you must remove the exhaust air as completely as possible. It is necessary, as it were, to squeeze it out of yourself, pulling the stomach inward.

Round your lips in such a way as if you need to whistle through them. Gradually remove all the air from the lungs, evenly and smoothly. When you realize that there is nothing else in your lungs, close your mouth.

Second phase

Now, with your mouth closed, using only your nose, inhale quickly. The breath should be sharp and strong. Your task is to fill the lungs as much as possible. Inhalation in this way may be accompanied by a characteristic noise. This is a sign that you are doing the exercise correctly.

Once you're sure your lungs are full and there's no more room left, hold the air in. Do not forget to look ahead in front of you.

Third stage

Now you need to properly remove all the air that has gathered inside. This must be done with the help of the mouth, without using the nasal cavity. You need to exhale with force, as if pushing the air from the inside. In this case, the abdominal muscles should be tense.

Intensively pushing the air out of the lungs, pull the stomach inward. Open your mouth wide while exhaling. These movements are also accompanied by noise. Correctly exhaling, you should hear the sound "pa-ah", resulting from a sharp opening of the mouth.

Fourth stage

At this stage, the respiratory process stops. This will seem difficult at first. Close your lips tightly and control your nasal cavity so you don't accidentally inhale. Gradually pull your abdominal muscles inward.

You should feel it pull up under the bottom of your ribs. Pull it in as deep as you can. All this time, breathing should be held (about 10 seconds). It may not be possible to perform these movements correctly right away. But after a while you will succeed.

Final stage

Now relax your stomach and allow air to enter through your nose. The lungs should fill to the maximum. No need to achieve smoothness, movements should be spontaneous.

Once you have gone through all five stages, start all over again from the very first. At first, you will not be able to breathe properly by inhaling and exhaling as described in this technique. Concentrate on their phased implementation. After a while, the body will get used to the new breathing system.

You can start training for proper breathing in front of a large mirror. So it will be easier for you to understand what you are doing wrong and where you are making mistakes. The room must be well ventilated. It is quite difficult to perform breathing exercises in a stuffy room.

Do not start the Bodyflex exercise complex until you learn how to breathe correctly. The effectiveness of gymnastics for weight loss depends on this. Practice until you can make diaphragmatic breathing easily and naturally.

Please note that mastering breathing exercises also needs to be done only on an empty stomach. With this method of breathing, many processes in the body are activated and accelerated. Therefore, gymnastics with a full stomach can lead to undesirable consequences (nausea, disruption of the digestive tract).

Mastering breathing exercises according to the Bodyflex system is the initial stage, without which it is impossible to properly perform the exercises of the complex. If you are in the mood for weight loss, take your breathing technique seriously. By doing all the movements measuredly and consistently, you will quickly achieve good results.

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

The bodyflex breathing gymnastics system is a combination of special poses for stretching the muscle ligaments and a “diaphragmatic” exercise that helps burn internal fat. This is a fast and effective way to 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:

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:

First, do a breathing exercise, hold your breath, pull in your stomach;
Take one of the following positions, which is in the pictures below;
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;
acute forms of chronic diseases of vital organs, even if the disease is in remission;
diseases of the organs of vision that are severe (to be sure of this, take a test in which a picture with figures of different sizes is shown);
unstable stool, 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:

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.
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.
Taking hormonal drugs, contraceptives or sedatives. These substances slow down metabolic and metabolic processes at the cellular level, therefore, it is necessary to start practicing breathing exercises in order to lose weight only after the course of administration is over.

"Bodyflex" allows you to get rid of extra pounds that will never return if you give up bad habits and adhere to the principles 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!

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

Hi friends! Today, there are so many methods aimed at general weight loss that one's eyes simply run up in search of the most suitable one. What is bodyflex? How will such foreign equipment help you in getting rid of extra pounds? The basic rules and secrets of the complex, I described all this in this article...

Basic principles of a slim body

Bodyflex is a foreign weight loss technique that includes gymnastics to eliminate problem areas and diaphragmatic breathing. This combination allows you to direct oxygen to the necessary areas of the body for better burning of body fat. To achieve the desired result, you need to master the breathing technique and master special exercises.

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

Breathing is the key to weight loss

To freely master the correct technique, you need to train for a couple of days. You will have to breathe like a small child: not with the chest, but with the help of the stomach.

The so-called “volleyball player” position will help you quickly get used to it. It is necessary to slightly bend your knees, lean on them with your hands, keep your back straight. There are 5 basic steps:

deep breath;

smooth exhalation through the mouth and retraction of the press;

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

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

complete relaxation and oxygenation.

With Maria Korpan

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

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

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

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

all classes should take place on an empty stomach;
you can eat half an hour after exercise;
it is necessary to ventilate the room in advance;
there is no need to independently increase the duration of classes.

It is very important to choose a sports uniform for gymnastics. Clothing should not restrict movement, should be comfortable, not too loose.

Bodyflex exercises for weight loss

Isotonic. To improve the plasticity of tendons and joints.
Isometric. To strengthen and strengthen muscle tissue.
For stretching. For a beautiful and flexible body.

You should pay more attention to exercises that involve several muscles at the same time. For 15 minutes completely close yourself from the outside world, turn off the phone and TV, calm down.

Be sure to do a light exercise before starting. Otherwise, you may get stuck in one of the positions from unexpected pain.

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

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

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

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

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

To work out the surface of the upper limbs, perform the exercise four more times. The main thing is not to overdo it and inhale oxygen again after 8 counts.

Scissors

The lower press exercise is quite simple. You need to lie down on a free surface in your room, put your hands clasped together under your ass. Inhale, exhale, hold your breath while crossing your legs in parallel in the air. Rest between sets is one minute.

kitty

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

Bodyflex for weight loss: benefits

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