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Seven-day diet for 4 kg loss. Seven Day French Diet For Those In Urgent Weight Loss

Have you ever heard of a slimming method called Bodyflex? The exercises he suggests help you get your figure in order in a fantastically short time! In any case, this is what the "mother" of the popular Greer Childers method says. But not only her. On the forums, you can get acquainted with a huge number of enthusiastic reviews from people who were able to find the coveted harmony thanks to the fact that they once learned about body flex. The results they have achieved are impressive. Today we will tell you what exercises the "Bodyflex" complex consists of, about the technique of their implementation, about the founder of this unique system, as well as about contraindications to classes, of which there are few, but they are still available.

What is bodyflex and how is it different from regular fitness

Everybody knows that physical activity allows you to burn calories entering the body with food, and thereby prevents the deposition of excess fat - on the one hand, and on the other - helps to melt those extra pounds in the body that are already accumulated in it. Why are many people actively involved in certain types of fitness unable to lose weight? This is a rather difficult question, but we will try to answer it.

Firstly, playing sports increases appetite, that is, after exercising, a person can eat much more than they should. And this can neutralize the entire effect of fitness. That is, in addition to increasing physical activity, in order to lose weight, it is also necessary to make efforts to curb appetite. A strength of will, as you know, not everyone has it. Secondly, exercise on some muscle groups causes their growth, thereby interfering with a decrease in body volume, even if it is possible to expel a certain percentage of fat from it.

Bodyflex is gymnastics, which has a completely different principle of work. This is why it is so effective. When doing body flex, you do not need to run, jump, swing your arms and legs. This is a set of static exercises that includes stretching, isometric and isotonic postures. And the basis of bodyflex is a special aerobic diaphragmatic breathing, saturating the muscles of the body with life-giving oxygen, which is able to very actively burn excess fat.

This is Bodyflex gymnastics. For weight loss - this is one of the best methods, and the appetite from it does not increase in the least. Rather, on the contrary, you will eat significantly less due to the fact that the stomach will gradually decrease due to diaphragmatic breathing. The growth of muscle mass for adherents of body flex is also not threatened. This complex makes muscles elastic, stretches them, but does not increase in volume. It is somewhat similar to yoga.

How does bodyflex help you lose weight?

Judging by the reviews, the exercises invented by Greer Childers really help you lose weight quickly, but how is this achieved? How can you decrease in volume by standing for 15 minutes a day in one place? As already mentioned, the main thing here is breathing exercises. Bodyflex is 90% composed of it. With the help of special breathing, a lot of oxygen enters the body, and special exercises help to direct its excess to the problem areas of the body that you most want to correct: stomach, buttocks, thighs, upper arms.

Well, then chemistry comes into play. The fat in our body is lipids, which are oxidized and decomposed when they interact with oxygen. It's that simple! Reviews of women and men claim that after the first week of training, you can decrease in volume in the middle part of the body by 10-35 cm.

The creator of the method

The bodyflex complex owes its birth to the American woman-housewife Greer Childers. In her book A Magnificent Figure in 15 Minutes a Day, she writes that she was once a plump and worn-out woman. After the third child was born, her figure completely lost her female attractiveness due to excess fat. Greer literally hated herself and her body.

Despite the many everyday worries, she diligently went in for sports every day in the hope of losing weight. But neither jogging in the morning, nor step aerobics, nor exercise on simulators, and even weightlifting did not make her slimmer. The woman suffered from eternal dissatisfaction with herself and chronic fatigue. She wanted to look good, to be always energetic and cheerful, but instead, every morning she got out of bed feeling weak. We can say that she was on the verge of despair. If at that time someone told her that soon she would create her own "Bodyflex" system, exercises that would make her as thin as a cane herself, and give harmony to a huge number of people all over the world, she would never have believed. But miracles do happen sometimes!

Once, on the advice of a neighbor, Greer went to San Francisco to sign up for classes with a famous trainer who helped many people lose weight. The classes were very unusual, built on a special method of breathing and, to Greer's surprise, very quickly began to bring results. And everything would be fine, but the huge price for attending classes and the time that had to be spent on them (an hour and a half a day) interfered.

Returning home, Childers began to try to understand what was the reason for losing weight in this technique, because the coach did not know the answer to this question. For 4 years, Grieg conducted her research, traveled around the country, talked with doctors, physiologists and athletes and in the end was able to create her own system - "Bodyflex" - exercises that required only 15-20 minutes a day and were much more effective than expensive gymnastics in San Francisco. Subsequently, Greer Childers published a book about the method she created and recorded a video. This wonderful woman today is tirelessly improving and promoting her system. So, having met the founder of body flex, let's learn how to do the exercises themselves. We will start our body flex lessons with the main thing - with the breathing technique.

How to breathe while exercising?

According to Grieg Childers, we all suffer from a lack of oxygen. Hence the constant feeling of fatigue, slow metabolism and depression. Why does jogging feel euphoric? Because with active movement, breathing increases, oxygen enters the body many times more than at rest. Greer suggests mastering deep diaphragmatic breathing. Bodyflex is an exercise that is always performed on exhalation.

To take the starting position, you need to stand up straight, feet shoulder width apart. Place your hands on your knees and then sit down slightly. And now you have to master 5 stages of aerobic respiration:

Exhale all the air from your lungs slowly through your mouth.
Take a quick deep breath through your nose.
Exhale all the air sharply through your mouth. Try to exhale from the diaphragm.
Hold your breath, pull your stomach in strongly and count to yourself 8-10 times.
Relax and breathe freely through your nose.

Important: all the movements described below must be performed by you while holding your breath!

Bodyflex - exercises for the abdomen

In the abdominal area, fat accumulates in both women and men. Judging by the reviews, the method we are talking about is able to make your belly almost perfect. I must say that absolutely all body flex exercises have a positive effect on the abdominal press, since the main basic posture involves a strong retraction of the abdomen and tension of its muscles, which in itself is an excellent effective exercise. Greer Childers recommends the following abdominal exercises:

Side stretch. Get into basic pose. While holding your breath, extend your right leg to the side, pulling the toe. The left elbow should rest on the bent left knee. Raise your right hand above your head and pull it further and further to the side. At the same time, try to feel how the lateral muscles of the waist are stretched. The arm should be close to the head and remain straight during the exercise. Count to eight in your mind, then inhale and straighten up. This exercise is performed 3 times on the left and right sides.
We continue to master the body flex for the abdomen and proceed to the exercise "Scissors". Lie on your back, stretch your legs and close. Hands are best placed under the buttocks, palms down, to help support your back. During the exercise, the head should not come off the floor, as well as the lower back, we work only with our legs! While holding the breath, straight legs rise 8-9 cm above the floor, they make cross wide horizontal swings. The socks should be stretched out. 8-10 counts - and you can relax and lower your legs. The exercise is repeated 3 times. It is very helpful and works well on the lower abs.
The next exercise from the "Bodyflex for the abdomen" complex loads the entire abdominal press as much as possible. The starting position is the same as in the previous one - lying on your back. Now bend your knees and place your feet at a distance of 30-35 cm from each other, raise your hands up. Then start breathing as Greer Childers teaches. As you exhale and hold your breath, pull your stomach in strongly, lift your head off the floor and stretch your arms up. The head should be thrown back, try to raise your shoulders and back as high as possible. Count 8-10 times and lower yourself to the floor. This exercise should be repeated 3 times.

Bodyflex for face and neck

Body flex exercises, according to reviews, can improve not only your figure, but also your face. Thanks to oxygen, the muscles of the face will become toned, the complexion will improve, and the skin surface will become smoother; the second chin and folds on the neck will disappear. Well, were you inspired? Then let's get started! There are only two exercises to master:

"A lion". Take the basic pose: standing, legs slightly apart and bent, hands rest on knees. This is followed by bodyflex breathing exercises: on exhalation and retraction of the abdomen, collect your lips in a circle, open your eyes as wide as possible and look up (this tightens the muscles under the eyes). Then you need to lower the rounded lips down and stick your tongue out to the limit, while doing this, try not to relax your lips. You will feel the area at the bottom of the chin and the front of the neck tighten. Withstand 8-10 accounts. The Leo pose requires 5 sets. Do not be intimidated by the fact that during the exercise, your appearance will, to put it mildly, not be very attractive. Women who practice body flex advise doing this alone when no one sees you. Well, since there are no spectators, then there is no need to complex!
"Ugly grimace" is another exercise that is best done one-on-one with yourself. Although ugly, it perfectly tightens the neck and chin. First you need to take the initial standing pose. Then push the lower jaw forward so that the lower teeth are on the upper (remember what a bulldog looks like), stick out your lips as far as you can, as if you are reaching out to kiss someone. Pull your neck forward and tilt your head up. Fix the pose for 8-10 counts. Do it 5 times.

Hand exercises

Many are worried about flabby arm muscles. It looks so ugly! Especially in the summer when we wear revealing clothes. Well, nothing, body flexing will help this grief.

Learn an exercise called "Diamond": you need to stand up straight, let your feet be shoulder-width apart, and round your arms in front of you and connect them with your fingertips. Do a breathing exercise and as you exhale, press your fingers together as hard as possible. Hold the tension for 8 counts, then as you exhale, relax and repeat everything again 2 more times.

The exercise "Cat" also strengthens the arms well. To perform it, lower yourself to the floor, leaning on your knees and palms of your hands, keep your head straight. While holding your breath, arch your back, as cats do when stretching, lower your head down. Count your 8-10 counts and exhale while relaxing. This posture works well not only for the arms, it has a beneficial effect on all the muscles in the body.

Improving the hips and buttocks

Well, what does bodyflex gymnastics offer for slimming the buttocks and hips?

Exercise "Pulling the leg back." To perform it, you need to lower yourself to the floor with an emphasis on your knees and palms. Then bend over and rest on your elbows. Pull one leg back without bending. Start bodyflex breathing. Further, as you exhale and draw in the abdomen, lift your leg off the floor and lift it as high as possible, while straining the buttocks as much as possible. 8-10 counts and - relaxation with exhalation. Do the exercise 3 times with each leg.
"Seiko". This word is translated from Japanese as "flame". While doing this exercise, you will feel how the fat on your thighs is literally burning up in this strong flame. Kneel down with your hands on the floor. Extend one leg to the side without bending. Inhale, exhale sharply, pull your stomach under your ribs and lift your outstretched leg as high as possible above the floor. Hold on in this position for 8-10 accounts. For each leg, you need to do 3 such exercises.
"Boat" - This exercise is designed to work out the inner thighs. According to reviews, it really helps to tighten flabby, sagging muscles. Starting position: sitting on the floor and spreading your legs as wide as possible. Pull your socks towards you and to the sides to help with extra stretching. Next, you should perform a breathing exercise and, while holding it, bend forward, stretching your arms in front of you. Stretch your arms and body forward, trying to get down as low as possible. Count to 8-10 and return to starting position. The exercise is done 3 times.

Do I need to follow a diet when doing body flex?

Greer Childers assures all followers that there is no need to follow a diet if the almighty body flex entered the struggle for harmony, whose exercises not only tighten muscles and remove excess fat, but also regulate appetite well. There is no reason not to trust the opinion of the creator of body flex.

But she also writes that it is still necessary to monitor your daily diet. Reviews of bodyflex adherents say the same thing. You don't need to do anything special, just follow the usual rules: give preference to low-fat foods, do not eat at night, do not overeat cakes, sweets and other sweets. In general - do not interfere with the body flex to work at full capacity - and then you cannot avoid losing weight.

Contraindications to classes

Though breathing exercises for weight loss bodyflex is very good and versatile, but it also has some contraindications. You cannot use this method if you have:

Pregnancy (any term).
Exacerbation of any chronic disease.
Hypertension.
Hernia.
Arrhythmia.
Heart failure.

If you do not observe anything of the above, then you can start exercising, but at first proceed with caution, watch your well-being.

While doing the exercises, you may experience a slight dizziness (usually this is the case with beginners) - you do not need to be afraid. The body must adapt in a few days - and then the unpleasant symptoms will disappear. If you notice that you feel worse from doing body flex, stop exercising and consult your doctor.

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

The most important thing when doing gymnastic exercises from body flex 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.

We advise you to read:

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

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

The elements are at the heart of bodyflex. American housewife Greer Childers has the idea to build a new complex of breathing exercises 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;
Flexibility of the body and gracefulness in movements appear;
The metabolic process in the body is accelerated;
and heart activity;
Swelling goes away;
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 strength.

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

Tips for doing a set of exercises:

It is advisable to do gymnastics in the morning before breakfast, it is 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 - not earlier than 2 hours after eating;
Do not be fanatical about training, otherwise excessive loads will lead to dizziness and poor health;
Before starting classes, it is advisable to open a window and ventilate the room well, because the body must be saturated with oxygen;
You do not 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 in body flex exercises, since the body must receive the required amount of oxygen.

First, we take the starting position:

We place our feet 30 cm wide,
We bend our knees as if we want to sit down;
We wrap our hands around the legs above the knee;
Raise your head up.

5 stages of breathing

The diaphragmatic breathing technique consists of 5 stages.

Having formed a tube with our lips, we exhale with our mouth, freeing completely the lungs. At the end, we tighten our lips.
We inhale vigorously through our nose so that the air fills the lungs. If the inhalation is carried out correctly, then it is accompanied by a noise.
We push air sharply out of the lungs, squeezing the abdominal muscles and opening our mouth. The air outlet is accompanied by the characteristic "chopping block" sound - 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 penetrate into the mouth and lungs. Hold your breath for 8-10 seconds.
We take a sharp deep breath and relax all the muscles.

A set of exercises

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

"Lion" (5 sets)

Take the starting position: while standing on the floor, spread your feet shoulder-width apart, tilt your body forward slightly and rest your palms on your legs above the knees, hold your breath after exhaling and draw 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 this way for 8 seconds, return to the starting position.

Ugly grimace (5 reps)

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

Side (3 sets on each side)

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

Leading the legs back (3 repetitions with each leg)

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

"Seiko" (3 sets of each leg)

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

"Almaz" (3 times)

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

"Boat" (3 sets)

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

"Pretzel" (3 reps for each leg)

Sit in Turkish style, put your right leg on top of the left. Straighten your left leg, put your right hand behind your back, and grab your right knee with your left. After breathing exercises, redistribute the weight to the right palm and pull the right knee towards you with the other hand, 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 direct them to the ceiling, grab your calves with your fingers, and direct your socks towards yourself. After breathing exercises, pull the legs to the torso with zeal, keeping the buttocks on the floor. After 8 seconds, relax and release your legs.

Bleeding the press (3 reps)

Lie on your back with your knees bent, place your feet 30 cm wide, and direct your hands to the ceiling. After breathing exercises, stretch your arms even further, lifting your shoulders from 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 your straightened legs, place your palms under the buttocks. After completing the breathing complex, raise your legs above the floor to a height of 8 cm, straighten your feet and make vigorous horizontal swinging 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. After completing the breathing complex, at stage 4, 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 boon for women who want to find perfect shape 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, body flexing will have to be abandoned for good or postponed for a while.

Pregnancy;
Heart failure, high blood pressure, arrhythmia;
Bleeding;
Glaucoma and myopia;
Endocrine diseases;
Neoplasms, including benign;
The period after surgery;
Spinal hernia;
Exacerbation of a chronic disease.

Many people are preoccupied with finding programs that will improve their well-being, lose weight, and make the body slim and fit.

Respiratory gymnastics bodyflex- an excellent result without heavy physical exertion and hours of training. The program is suitable for women and men of different ages, physique, degree of training.

Bodyflex- a simple and effective method of healing the body, based on a combination of deep breathing and stretching of all muscle groups.

Special exercises were developed by the American Greer Childers... The mother of three children, after regular classes, managed to lose two dozen kilograms. Her metabolism improved, her muscles became toned and elastic.

Just 15 minutes a day - and you will feel the effect of your workouts. In bodyflex, there are no jumps, sudden movements, weight lifting. The basis is correct breathing and muscle stretching.

You don't have to sign up for the gym. Everyone can master the technique of correct breathing. Home workouts will save you time and money.

How does bodyflex for weight loss work?

Why do people gain weight? Not only from cakes and pastries. Most have metabolic disorders. Corollary:

loose, loose skin;
swelling;
accumulation of subcutaneous fat;
unsightly orange peel;
the appearance of extra pounds.

Oxygen starvation of cells- the main reason why malfunctions begin in the body. Additional oxygen entering the body helps fight:

overweight;
slow energy metabolism;
weakness;
sleepiness.

Why does deep breathing with body flex help restore oxygen supply to cells?

During classes, you need to hold your breath for 8 to 10 seconds. This is how carbon dioxide accumulates in the blood. Arteries expand, conditions are created for a more complete assimilation of oxygen.

The basics and benefits of the bodyflex slimming system

The essence of bodyflex is to learn how to breathe correctly. By changing the type of breathing, you will move to a new level of oxygen supply to the body. Aerobic breathing helps burn excess fat.

Deep breathing is complemented by special exercises:

Isometric... They cause muscle tension in one group.
Isotonic... Different muscle groups are involved.
Stretching... Provides elasticity to the muscles.

Advantages of the bodyflex system:

metabolism improves;
the body assimilates the additional volume of oxygen more fully;
the abdominal muscles are strengthened;
the fatty layer disappears, filling the space between the internal organs;
cellulite gradually disappears;
constipation and problems with the gastrointestinal tract stop;
the intestine removes toxins faster. The body is cleansed of toxins;
extra pounds go away;
muscles become elastic;
the contours of the body are improved, the oval of the face is leveled;
the skin is toned.

It is difficult for overweight people to perform jumps, to receive strength loads, to withstand 40-60 minutes of intense training. Bodyflex eliminates excess fat without overexertion, without painful exercise, without violence against oneself.

Breathing exercises

The basis of the bodyflex technique is diaphragmatic breathing... Learning to breathe in a new way in 1-2 workouts will not work.

The aerobic type will become normal for you after about 20-30 days of constant training.

The task is to saturate the cells with oxygen well and remove carbon dioxide as completely as possible.

Strictly follow the methodology... Start with few tries.

An excess of oxygen can:

dizzy;
tingling in the hands;
darken in the eyes.

Sometimes it will seem to you that there is not enough air, and you do not know how to breathe further.

Do not worry. This is a transitional state until the body gets used to the incoming volume of oxygen.

Remember the main rule: inhale through the nose, exhale through the mouth!

Breathing technique

Approach each step responsibly. It’s not in your best interest to “skip”.

First step. Exhale through your mouth

Your task is to expel all the exhaust air with force. Started:

round your lips;
put them forward, as if for a whistle;
breathe out calmly through your mouth;
are you sure you exhaled completely? Close your lips.

Second phase. Take a quick breath through your nose

Your task is to forget about the existence of the mouth. All attention to the nose. Started:

the head is raised;
inhale sharply with your nose;
take in air to capacity. Imagine working like a vacuum cleaner;
there is a noise effect? You are doing the right thing;
fill your lungs with oxygen as much as possible;
bite your lips tightly. Keep the air in yourself.

Is your breath soundless? You are not trying hard! Imagine that you have not been able to breathe deeply for a long time. Draw in the air again forcefully.

Stage three. Quick and sharp exhalation from the diaphragm through the mouth

Your task is to get rid of all the air that has filled your lungs. Started:

tighten your abdominal muscles;
open your mouth wide;
squeeze the abdominal and diaphragm muscles at the same time. The lungs will shrink sharply and push out the entire volume of air;
a whistling noise should come out, a pop, reminiscent of the sound of a burst tire;
concentrate on the diaphragm. It is always more developed than the abdominal muscles.

The final stage. Holding your breath

This part is the hardest part. Your task is to hold the exhalation for eight beats. Started:

close your lips and do not open until the end of the stage;
imagine that you do not have a nose and mouth;
tilt your head slightly towards the chest, concentrate on the abdomen;
pull up your belly and count to eight to yourself. Slowly!
imagine that the stomach and all organs are gradually hiding under the ribs;
a hollow on a deflated ball - this should be your belly.

In the first training sessions, you are unlikely to hold out until the "eight" count. Most women stop at three or four. Be persistent. Can you count to eight? The preparatory part has been successfully mastered. Important! All exercises in body flex are performed at the stage of holding the breath with the abdomen drawn in

The main set of exercises

Have you mastered the full breathing technique? Start learning stretching exercises.

Tip: Learn to do the exercises accurately without using deep breathing. Only after feeling how your muscles work, after bringing the actions to automatism, proceed to full loads.

a lion

Strengthens the muscles of the face and neck. Fights wrinkles and sagging skin.

Feet shoulder width apart. Keep your hands just above your knees. Sit down a bit. Do a breathing exercise. Open your eyes wide, looking up.

Round your lips. Tighten the nasolabial folds. Lower your closed lips. Extend your tongue to the limit. Do not relax your lips!

Important! You should feel the tension of all facial muscles from the chin to the area under the eyes.

Ugly grimace

Eliminates "double chin", strengthens the neck muscles.

Perform all movements accurately. Stand up straight. Move the lower jaw forward, as with a malocclusion.

Stick out your lips as if trying to kiss someone. Tighten your neck.

The head looks up. Give your kiss to the ceiling.

Do you feel a lot of tension in your entire thoracic region? A stretched string should go from the chin to the sternum.

Do you feel it? You are acting right. Important: Lean back slightly for balance.

Side stretch

Strengthens the side of the waist and hips.

Repeat 3 times left and right. Place your left hand on the bent knee of your left leg.

Stretch your right leg to the side with tension. The toe is stretched, the foot is pressed to the floor. Extend your right hand up.

Stretch your arms as hard as possible. Your job is to stretch the muscles from the waist to the armpit.

Pulling the leg back

Strengthens the muscles of the back of the thigh and buttocks.

The starting position is on all fours. Lean on your knees and elbows. Move your leg back. Knees are straight, toes rest on the floor.

Hands - in front of you, rest on your palms. Head straight. Inhale correctly, draw in your stomach well.

Raise your abducted leg as high as possible. Connect the tense muscles of the buttocks. Squeeze and unclench them up to 10 times.

Exhalation. Lower your leg. Do 3 times with each leg.

Seiko

Strengthens the outer thighs. Eliminates ugly ears.

Get on all fours. Lean as in the previous exercise.

Move your leg to the side to a 90-degree angle.

Inhale, draw in your stomach. Pull your leg forward. Count to 10. As you exhale, lower your leg.

Important: you do not need to bend your leg at the knee.

Diamond

Strengthens arm muscles.

Main rack. Put your hands in a ring. Raise your elbows high.

Round your back slightly. Rest your fingers.

Your task is to feel the tension from the hands to the sternum. Count to 10.

Exhale. Repeat the exercise 3 times.

Boat

Strengthens the hard-to-work part of the body - the inner thighs.

Sitting on the floor, spread your legs to the sides. Pull the socks towards you. The heels are pressed to the floor.

With your arms straight, support yourself behind you.

Simulating the movement of a rower, move your arms forward, place them in front of you and bend over.

On the count of 10, finish the exercise. Exhale. Put your hands behind your back again. Do it 2 more times.

Pretzel

Forms a beautiful waist, strengthens the outer thigh.

Sitting on the floor, legs are bent as much as possible and crossed at the knees.

Important: the left knee is under the right. Pull your right knee up and towards you with your left hand.

At the same time, turn to the right until you can see the wall behind you. Proceed carefully.

Slowly turn forward on the count of ten. Change your leg. Repeat three times.

Tip: try to reach your chest well with your knee.

Stretching the legs

Strengthens the muscles of the back of the thigh.

Lying on your back. Keep your legs at a 90 degree angle. The stomach is pulled in.

Wrap your hands around your calves or knees, your socks looking at you.

Stretch your muscles, pull your socks with force. Snuggle well to the floor.

Hold this position for 8 bars.

Abdominal Press

Helps to create beautiful abdominal relief.

Lie on your back. Straight legs are stretched.

Raise your legs, bend your knees, place your feet 35-40 cm apart. Stretch your arms up.

The head is firmly pressed to the floor. Inhale, pull in your stomach.

Stretch your arms again, raise your shoulders and lift off the floor.

Raise your shoulders higher. Slowly lower yourself to the floor.

Tip: throw your head back. Otherwise, you risk injuring your neck.

Scissors

Strengthens the lower abdomen.

"Scissors" are familiar to everyone from the complex of morning exercises.

Lying on your back, spread and bring your legs together like scissors.

Features: Perform diaphragmatic breathing before starting the leg swings.

The legs are constantly tense. Tip: keep your feet 9-10 cm above the floor.

Cat

The final exercise of the complex strengthens the muscles of the abdomen and back.

Get on all fours. The back and arms are straight. Take a deep breath, belly pulled in.

Slowly lower your head, arch your back well, like a cat. Count to ten. Exhalation.

Relax your spinal muscles completely. Do it three times.

Important: do the exercises in the suggested sequence.

This will work all the muscle groups in order.

Rules for a good result

How to practice for maximum effect? The rules are simple:

Systematic studies... Consistency of loads is a guarantee of a tangible effect in a short time. Better daily for a quarter of an hour than equal to a week for an hour.
Competent selection of exercises... In body flex, each exercise or pose precedes the next. All muscle groups are involved, not individual zones. The whole body works.
No need to reinvent the wheel... The bodyflex system takes into account the needs of every woman and her desire to be beautiful. The diet ends - the kilograms come back. Bodyflex does not get bored. The entire period of your life you can practice according to an effective method, be fit and slim.

Bodyflex training results. Reviews

Take the first month to master the technique of correct breathing and study a set of exercises. After a couple of months, the results will amaze you.:

lose a couple of kilograms;
the waist will decrease by 2-3 centimeters;
muscles will get stronger and tighten;
the appearance of cellulite will decrease;
you will become more energetic and cheerful.

Many are convinced that in order to lose weight, it is necessary to regularly torture yourself with hard hours of training, but often this approach not only does not lead to a result, but also becomes the cause of all sorts of health problems. But there are more gentle techniques that help to get in shape, only improving health, and one of them is body flex with Marina Korpan. The complex takes only 15 minutes, but at the same time it gives amazing results.

Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced the problem of excess weight and, she tried a lot in attempts to get rid of it. At some point, she was interested in the author's technique of the American Greer Childres - a set of exercises that includes aerobic exercise and breathing techniques for correcting weight and body shape in general. Therefore, Korpan cannot be considered the direct author of body flex - she adapted the technique and created a large number of video tutorials on it, which have found immense popularity among Internet users.

Marina Korpan has already written several books about the practice of Bodyflex, including the following:

"Bodyflex: breathe and lose weight." The book is about how to lose weight by 10-20 kg at home and without strict diets. Provides a description of available recipes and exercises that anyone can do on their own, without an instructor or additional equipment. The author advises to allocate only 10-30 minutes for workloads, which is very convenient for those who do not have enough time.
"Oxisize: lose weight without holding your breath." Another popular and affordable aid that offers to help your body and figure only by correcting the respiratory process.
“Bodyflex for the face: how to look 10 years younger. Breathe and young. " The book tells how to rejuvenate without resorting to injections and visiting surgeons. It is enough just to regularly do simple exercises. The book shows the detailed essence of the work of the muscles of the face, explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correct the oval of the face, reduce nasolabial folds, get rid of health problems.

Bodyflex with Corpan: the essence of technique and efficiency

Fast weight loss with Marina Korpan on body flex requires only 15 minutes of devotion to classes in the morning between waking up and breakfast. By combining proper breathing and exercise, you can achieve the following results:

Burning fat by saturating muscles with oxygen.
Strengthening the muscles of the body, filling the body with vivacity and energy.
Normalization of the digestive tract and cardiovascular system.
Improving complexion and skin condition.
Elimination of edema, getting rid of shortness of breath.
Improving mood and fighting fatigue.

In comparison with other methods, bodyflex has quite a few contraindications, but they are. So, it is not recommended to perform such exercises at high temperatures, pressure surges, exacerbation of diseases, pregnancy.

There are no other contraindications, but to improve efficiency it is recommended to adhere to the following recommendations:

eat in small portions and often;
try to exclude flour, fried, sweet foods from the diet;
do not eat food 2.5-3 hours before bedtime.
Drink plenty of water.
Try to eat lots of fresh fruits and vegetables.

Respiratory gymnastics bodyflex with Marina Korpan is based on the following components:

Breathing in five stages, with the obligatory participation of the diaphragm.
Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail on the corresponding videos.
Fitness, that is, the shape of the body and the level of fitness to adapt to stress. This also includes proper nutrition, which, according to experts in body flex, is very important.

To make the complex work, it is also important to consider the following recommendations:

You need to do it exclusively in the morning and on an empty stomach. If you do not have this opportunity, then it is necessary that at least three hours have passed since the last meal.
The lessons involve holding the breath in a controlled manner. To avoid negative consequences, do not exceed the time recommended by the instructor. You cannot devote more than an hour to exercise. In the process of losing weight, perform the complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.

Bodyflex includes 8 best lessons with Marina Korpan... You should know the following about them:

They help to work out the stomach, thighs, neck, arms, and also the face.
A special "cheek exercise" allows you to replace botox, fillers and other similar procedures.
Each lesson begins with an acquaintance with the system itself and its key basics. You will learn to work out breathing, the instructor also corrects the mistakes of his assistants in the video. In this case, you do not need special shells and clothes - a small piece of the room and 15 minutes a day is enough.
Each complex is aimed at accelerating fat burning processes. It provokes the active release of carbon dioxide into the blood during breathing, therefore it has contraindications, which were mentioned above.
All lessons are available online and are completely free to watch. In fact, there are more than 8 of them, but this collection includes the most popular ones.
Reviews of body flex, which are almost always positive, note as an additional advantage that exercises do not force you to leave your comfort zone, because many overweight people are often embarrassed to engage in groups, jog in front of other people. A personal trainer is also not affordable for everyone, but absolutely everyone can spend 15 minutes a day in the morning if they wish.

We suggest watching videos demonstrating the exercise.

Lesson 1.

First, the trainer introduces us to the technique of correct breathing, which involves exhalation, sharp inhalation, noisy exhalation and holding the breath. After that, a small set of exercises is shown aimed at different muscle groups: the press, chest and biceps, legs, back, quadriceps and gluteus maximus muscles. The complex ends with a kind of "bowel rinse", suggesting a pose on the floor with an emphasis on the knees and hands. It is necessary to alternately draw in and relax the stomach on the second exhalation at a fast pace. The exercises are repeated three times.

Lesson 2.

It begins with the gradual development of diaphragmatic breathing. After that, exercises for the muscles of the shoulder girdle, arms, press, oblique muscles of the abdomen and all muscles begin (exercise "cat").

Lesson 3.

It involves training the lower body and includes six exercises: side stretching, side crunches, kneeling, seiko exercise for the upper leg and quads, two abdominal exercises.

These exercises already require certain skills, since it is important to have control of your body in order to perform them correctly. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working out the muscles of the legs we rely only on one point - the palms and knee, it is important to control the balance of the body and not lose balance. Balance is also important the first time you do oblique abdominal exercises, otherwise they will be ineffective.

Lesson 4.

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