Breathing exercises for weight loss Bodyflex: oxygen is the enemy of fat. Bodyflex breathing technique: features and rules

Many people are concerned about finding programs to improve their well-being, lose weight, make the body slim and fit.

Breathing exercises bodyflex- an excellent result without heavy physical exertion and many hours of training. The program is suitable for women and men of different ages, physiques, degrees 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 developed by 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 training. In bodyflex there are no jumps, sudden movements, weight lifting. The basis is proper breathing and muscle stretching.

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

How bodyflex works for weight loss

Why do people gain weight? Not only from cakes and pastries. Most have a metabolic disorder. Consequence:

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

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

overweight;
slow energy metabolism;
weakness;
drowsiness.

Why does deep breathing with bodyflex 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 absorption of oxygen.

Basics and benefits of the bodyflex system for weight loss

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

Supplement deep breathing special exercises:

Isometric. They cause tension in the muscles of one group.
Isotonic. Various muscle groups are involved.
Stretching. Give muscles elasticity.

Advantages of the bodyflex system:

improves metabolism;
the body more fully absorbs the additional volume of oxygen;
the abdominal muscles are strengthened;
the fat layer disappears, filling the space between the internal organs;
cellulite gradually disappears;
constipation and problems with the gastrointestinal tract stop;
the intestines remove toxins faster. The body is cleansed of toxins;
go extra pounds;
muscles become elastic;
the contours of the body are improved, the oval of the face is leveled;
the skin is in good shape.

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

Breathing exercises

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

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

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

Strictly follow the methodology. Start with a small number of attempts.

From an excess of oxygen can:

dizzy;
feel tingling in the hands;
darken your 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 state of transition 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 stage responsibly. "Back" is not in your best interest.

First step. Exhale through the mouth

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

round your lips;
put them forward, as for a whistle;
calmly, smoothly exhale through the mouth;
Are you sure you exhaled completely? Close your lips.

Second phase. Rapid inhalation through the nose

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

the head is raised;
inhale sharply through your nose;
fill up the air. Imagine that you are working like a vacuum cleaner;
sound effect? You are doing the right thing;
fill your lungs with oxygen as much as possible;
bite your lips tightly. Hold the air in.

Is your breath silent? You're not doing well! Imagine that you have not been able to breathe deeply for a long time. Once again, forcefully draw in the air.

Third stage. Rapid and sharp exhalation from the diaphragm through the mouth

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

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

The final stage. Holding your breath

This part is the most difficult. Your task is to hold the exhalation for eight measures. Started:

close your lips and do not open until the end of the stage;
imagine that you have no nose and mouth;
tilt your head slightly towards the chest, concentrate on the abdomen;
tighten your stomach and count to yourself to eight. Slowly!
imagine that the stomach and all organs are gradually hiding under the ribs;
a hollow on a deflated ball - this should be your stomach.

In the first workouts, you are unlikely to hold out until the count of "eight". Most women stop at the three-four count. Be persistent. Can you count to eight? The preparatory part has been successfully mastered. Important! All exercises in bodyflex 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.

Legs shoulder width apart. Keep your hands just above your knees. Swear a little. Do a breathing exercise. Open your eyes wide, looking up.

Round your lips. Tighten the nasolabial folds. Lower closed lips. Set the language 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 the "double chin", strengthens the muscles of the neck.

Perform all movements accurately. Stand straight. Push the lower jaw forward, as in an overbite.

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

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

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

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

Lateral stretch

Strengthens the lateral surface of the waist and hips.

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

Stretch your right leg out to the side. The sock is stretched, the foot is pressed to the floor. Stretch your right hand up.

Stretch your arms as hard as you can. Your task 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.

Starting position - on all fours. Rely on your knees and elbows. Bring your leg back. Knees are straight, fingers rest on the floor.

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

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

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

Seiko

Strengthens the outer surface of the thighs. Gets rid of ugly "ears".

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

Take your leg out 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: the leg at the knee does not need to be bent.

Diamond

Strengthens arm muscles.

Main stand. Close your hands in a ring. Raise your elbows high.

Slightly round your back. Rest your fingers.

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

Exhale. Repeat the exercise 3 times.

Boat

Strengthens the part of the body that is difficult to work out - the inner surface of the thighs.

Sitting on the floor, spread your legs apart. Pull your socks towards you. Heels pressed to the floor.

Lean behind you with straightened arms.

Imitating the movements of a rower, move your hands forward, put them in front of you and bend over.

Finish the exercise on the count of 10. Exhale. Take your hands behind your back again. Do 2 more times.

Pretzel

Forms a beautiful waist, strengthens the outer surface of the thigh.

Sitting on the floor, the legs are maximally bent 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. Act carefully.

Slowly roll forward for a count of ten. Change your leg. Repeat three times.

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

Leg stretch

Strengthens the muscles of the back of the thigh.

Lying on your back. Keep your legs at a 90 degree angle. The abdomen is drawn in.

Grasp your calves or knees with your hands, socks pointing at you.

Stretch your muscles, pull your socks with force. Get good on the floor.

Hold this position for 8 cycles.

Abdominal Press

Helps to create a beautiful relief of the abdominal press.

Lie down 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, draw in your stomach.

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

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

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

Scissors

Strengthens the lower abdomen.

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

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

Features: before swinging your legs, perform diaphragmatic breathing.

Legs are constantly tense. Tip: keep your feet 9-10 cm off 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. Deep breath, stomach drawn in.

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

Relax your back muscles completely. Do it three times.

Important: do the exercises in the suggested sequence.

So you will work out all the muscle groups in order.

Rules for good results

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

Systematic classes. The constancy of loads is the key to a tangible effect in a short time. Better daily for a quarter of an hour than an equal week for an hour.
Proper selection of exercises. In bodyflex, 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 - kilograms return. Bodyflex does not get bored. For the entire period of your life, you can engage in an effective technique, be fit and slender.

The results of training on the bodyflex system. Reviews

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

lose a couple of kilos
the waist will decrease by 2-3 centimeters;
muscles are strengthened and tightened;
the manifestations of cellulite will decrease;
you will become more energetic and cheerful.

Many women are overweight due to hormonal imbalances (after having children or during menopause). There is a simple and effective method to get back in shape without strict diets - bodyflex breathing exercises. It has its own characteristics, indications and contraindications, which should be taken into account.

What is bodyflex breathing exercises?

Over the years, a woman begins to observe that unwanted fat appears on her waist, stomach, and hips, even if she is actively involved in the gym or enjoys other sports. But in this case, only the muscles are worked out, but the lack of oxygen as a result of improper breathing leads to the accumulation of adipose tissue, which cannot be broken down without oxygen.

Bodyflex is an ideal option for weight loss for women of any age.

Efficiency and a positive result on the body are recognized by a large number of doctors.

This feature was discovered by the American Grieg Childers, who recovered to size 56 after the birth of 3 children. She is the author of the world-famous BodyFlex breathing exercises. Using these exercises, she managed to lose weight from 56 to 44 sizes.

Principles and features of "air" weight loss

The basis of exercise is the aerobic effect, due to which the body is saturated with oxygen, which is involved in the active burning of fat cells. Giving this exercise just 15 minutes a day, you can reduce the volume by 20-30 cm in just 1.5-2 weeks.

The complex consists of 12 exercises aimed at all problem areas of the body. Despite the low dynamics of exercises, their effectiveness is several times higher than exhausting workouts in the gym. They are divided into three main groups:

isometric - only one specific muscle group is involved in the work;
isotonic - involve several muscles at the same time;
stretching - their action is aimed at stretching the muscles, making them elastic.

It is important to breathe correctly - inhale through the nose, exhale through the mouth. In this case, the diaphragm is actively involved.

Bodyflex breathing exercises: exercises for every woman

Every woman can do this gymnastics, but it is for ladies over 40 that it takes on special significance. At this age, the results of irreversible processes begin to appear in the body: a decrease in ovarian activity provokes the onset of menopausal syndrome. It is characterized by an increase in body fat, a decrease in metabolism, and mobility.

Morning is the best time to exercise.

Another feature of the body is the presence of acute and chronic diseases that prevent the ability to exercise in the gym. And the employment of women after 40-45 years does not always allow them to devote 1-2 hours for sports training.

These shortcomings are deprived of bodyflex gymnastics. Its advantages include:

Directed action. Aerobic respiration promotes the intake of a large amount of oxygen into the body. It saturates the blood and, together with it, is carried to the places of fat concentration, triggering an active lipid metabolism.
Bodyflex accelerates metabolism, which in adulthood is one of the culprits for the accumulation of body fat.
The lymphatic flow, which is a transporter of toxins, increases. They are actively excreted from the body, cleansing it.
As a result of classes, there is an active contraction of the stomach muscles. This leads to a decrease in the volume of the stomach, therefore, you want to eat less, and saturation occurs faster.
Double action. Gymnastics simultaneously works to reduce volumes, and also, by performing individual exercises, you can model specific problem areas (for example, buttocks and thighs).
It is enough to practice for 15-20 minutes a day to see a lasting result in a short period of time.
According to reviews, in just 5-7 sessions, you can reduce your waist to 15 cm. Even if a woman does not intend to do it all the time, this is an ideal option to lose weight before the holidays without exhausting diets.
Special exercises are also aimed at the muscles of the face. This avoids sagging cheeks, the appearance of deep wrinkles.
You can work out with a trainer, as part of a group or at home on your own.

Basic rules for classes

To be slim, look young, you must adhere to the following rules:

Regularity. To get a lasting effect and fix it, you need to practice daily. For weight loss and skin tightening, the intensity of the load does not matter, namely its constancy.
Performing exercises on an empty stomach. The ideal time is in the morning, right after waking up. At this time, the body is ready to work. If it is not possible to practice in the morning, then you can do it at any time, but not earlier than 2-3 hours after the last meal.
A categorical ban on strict diets. Some mistakenly believe that the low dynamics of exercise is associated with low energy consumption. But this is not so, in the process of training a huge amount of energy is spent, which must be constantly replenished. If there is a need to reduce the amount of food, then it is better to do this at the expense of sweets or flour products.

Regular exercise has a positive effect not only on the volume of the hips and waist, making them smaller and more attractive, but also on the whole body as a whole. So, muscle tension decreases, the woman feels more relaxed, calm. The skin becomes tightened, its condition and color improve. A positive effect for the body is manifested by the disappearance of snoring, migraines, characteristic "female" problems, digestion improves. There is a general rejuvenation of the body, its flexibility and grace increase. The condition of the circulatory and purification system is also significantly improved. A woman begins to look and feel much better, which is noticed by everyone around her.

With the help of bodyflex, subcutaneous fat is well burned.

Contraindications for bodyflex exercises

Despite the enormous benefits of bodyflex, a large number of organs and systems are involved. If any of them are out of order, it can cause serious problems.

Before starting classes, you must consult a doctor, pass the necessary tests and other tests.

Severe pathologies of the cardiovascular system. These include, for example, heart failure, pulmonary hypertension, aortic aneurysm. This is due to the fact that the circulatory system actively transports oxygen, which can be fatal to the patient.
Problems with the vessels of the brain (aneurysms, high blood pressure). Bodyflex increases blood flow so much that it can cause bleeding in the brain.
Implants installed in the spine. Stretching of the muscles is not possible in the places where the plates are installed. As a result of classes, their displacement may occur.
After surgery on the spine. You can start doing exercises after at least a year of rehabilitation.
The presence of benign and malignant neoplasms.
Bleeding of any localization. Gymnastics increases blood flow, which will only increase blood loss. This can be dangerous not only for health, but also for life.
Pregnancy. This type of gymnastics is too dynamic, it leads to a contraction of muscle tissue, including the uterus. This may cause an abortion.
Exacerbations of chronic diseases. The restriction is temporary, it is removed after the course of treatment.

Taking into account the age of a woman (after 40-45 years), it is worth taking a responsible attitude to the issue of allowing doctors to practice bodyflex. After all, often by this life period, hidden diseases begin to develop, which a woman may not be aware of. Therefore, it is important to visit a doctor regularly for control purposes. To make an appointment with a specialist or get a free consultation, follow the link.

Technique of breathing exercises bodyflex

Before proceeding directly to the exercise, you need to thoroughly master the breathing technique. It is the basis of gymnastics, without which the effectiveness and efficiency of exercises are in doubt.

Bodyflex is the only breathing exercise in which, in addition to the body, the condition of the face improves.

The easiest way to master proper breathing is in the following position: spread your legs at a distance of 30-35 cm, lean forward slightly, resting your palms on your legs 3-5 cm above your knees.

There are 5 main stages of breathing:

Stage 1. Exhalation. It is produced only through the mouth. It is necessary to ensure that the exhaust air completely leaves the lungs. To do this, you should fold your lips with a tube and start exhaling. You need to do this until you understand that it is impossible to “squeeze out” anything else.

Stage 2. Inhale. In bodyflex, the breaths are sharp, they are made by the nose. Standing in the starting position, you need to sharply pull the air through the nose (like a vacuum cleaner), filling the lungs. An indicator of the correctness of the exhalation is the noise effect. A quick sharp breath cannot be quiet: the more noise, the more correct this stage of breathing. After taking in air into the lungs, it must be released. To do this, the lips are folded into a tube and it is slowly exhaled (stage 1).

Stage 3. Sharp exhalation. This stage is performed using the diaphragm. Due to its contraction, the lungs sharply decrease in volume, releasing all the air. To do this, when exhaling, you need to tighten the abdominal muscles and directly the diaphragm. To perform this exhalation, you need to open your mouth wide. During execution, you should get a sound reminiscent of the hiss of a punctured tire (paa-aah). You need to try to push the air out as quickly as possible.

Stage 4. Retention of breath. This is the most difficult stage, which requires a certain amount of time to master. To do this, you need to tightly close your lips and forget about the existence of the nose. The head should be slightly tilted forward. Now you need to start counting, gradually drawing in your stomach. It becomes flat, all the organs of the peritoneum rise up, going under the ribs. As a result, there is a feeling that the stomach is stuck to the back. The retraction of the abdomen is carried out gradually for 8 cycles. You need to count them like this: one-one-one, two-two-two, three-three-three, and so on up to 8. At first, it is impossible to sustain all eight measures. Mastering proper breathing (preparation for classes) ends when a woman can hold the air for the right time.

Stage 5 Nasal exhalation. After holding your breath, you need to empty your lungs of air. To do this, simply relax your muscles and close your mouth. The air will come out by itself through the nose.

After mastering all 5 in full, you can begin to perform the exercises.

It is diaphragmatic breathing that underlies the correct execution of all exercises.

Complex of respiratory gymnastics bodyflex

Before you start doing exercises, you need to master proper breathing. To do this, you need to practice daily, it can take about 3-4 weeks. Before starting gymnastics, the room must be ventilated.

Exercises for the neck and chin significantly improve their appearance, tighten, and eliminate wrinkles.

The complex includes the following exercises:

"Diamond". Designed to tighten the skin of the hands. To do this, put your feet shoulder-width apart, round your arms, closing your fingers in front of you. It is necessary to press precisely on the fingers, keep the elbows high. The pressure is held for 8 seconds, the exercise is repeated 3 times.
"Boat" (for the hips). Starting position - sitting on the floor, legs extended in different directions. Hands need to rest on the floor, leading them behind your back. In this position, perform 5 stages of breathing, after which put your hands in front of you, starting to tilt forward. Repeat 3 times.
"Lion" (for the face). Initially, 5 stages of breathing are performed. After that, the lips gather in a circle, the eyes open wide and turn up, and the lips down with the tongue hanging out. Repeat - 5 times.
"Ugly grimace" (neck and chin). Standing straight, move the lower jaw strongly forward, open the lips like you want to kiss someone. So you should pull your neck and lips until you see that this is the limit. After mastering this exercise, you should add breathing to it.
"Side stretch". From the starting position, breathe, then bend one arm at the elbow, placing it on the knee (the weight is transferred to it). Extend the other arm and leg in opposite directions. Perform until you feel a stretch in the entire side.
"Martin". Get on your knees, put your hands on your elbows, rest on the floor. Straighten one leg and slowly lift it up from the floor.
"Scissors". Lie on the floor so that your head and lower back are constantly touching the surface. Raise straight legs to a height of 10-15 cm, starting to make spreading and crossing swings. After 9-10 swings, lower them to the floor, rest.
"Cat". This is a well-known exercise during which the back is rounded and arched. Before starting the exercise, do 5 stages of breathing.
"Abdominal Press". Lie on the floor, put your hands up in front of you. After completing the respiratory part, you need to reach for your hands, tearing off the upper part of the body.
"Seiko". You need to kneel down, put your hands on the floor. After that, straighten one leg and take it to the side so that it is at an angle of 90 degrees to the body. This leg must be raised to the level of the body up, then stretch forward to the head. Hold for 8 cycles, return to the starting position.
"Pretzel". Sit on the floor, cross your legs so that one knee is above the other. After that, the body must be twisted towards the thigh of the upper leg. After returning to the IP, change legs.

Regularly performing exercises, the effect can be seen not only by you, but also by everyone around you.

A woman is like a cat, she will sacrifice everything for her own interests. And the interests of a woman, as a rule, tend to one thing, to the fact that you need to be beautiful at any age and lure men with your unique figure. The grace and elegance of a woman is the basis for harmonious family relationships, as well as the root of success in the business sphere. There are many ways to improve your figure. Today we want to give you a couple more simple secrets and talk about what bodyflex - exercises for weight loss.

What is bodyflex?

Bodyflex, this is the name of a universal technique focused on maintaining the body and the human body in excellent condition. Bodyflex teaches you how to breathe correctly, which makes a significant contribution to our body. Using this method, you can not only get rid of excess weight, but also relieve fatigue, get rid of depression or guilt, cheer up, etc. Exercise compensates for the lack of oxygen in the body, slows down metabolism, and has a positive effect on skin condition.

As a result of breathing exercises:

blood circulation improves
normalizes metabolism
puffiness of the face disappears
evens out and improves skin tone
fatigue is relieved
the general tone of the body increases.

What is the essence of the bodyflex technique?

The success of the bodyflex technique consists in aerobic breathing in combination with isometric and isotonic exercises and postures. Enrichment of the human body with oxygen occurs due to aerobic respiration. Isometric and isotonic poses allow you to achieve stretching and tension of the muscles.

During exercise, the following happens to the body: oxygen, together with the blood, enters the place of tension, fats are actively broken down, toxins are removed from the body, and muscle tissue is toned. This effect is explained by the fact that fats, in turn, can be called an excellent “fuel”, and oxygen is the best “burner” of calories.

What will the experts say?

Alec Borsenko, a well-known colon specialist, describes bodyflex as one of the best methods available for oxygenating the body. The aerobic effect can be achieved five times faster than when running, where up to 700 kilocalories can be burned within an hour. Aerobic breathing, in turn, allows you to get rid of at least 3500 kilocalories and at the same time massages the internal organs and activates the lymph flow. As a result, in addition to excess weight, you are charged with energy and good health. Note that with aerobic respiration, appetite does not increase, which is typical for intense physical training.

Contraindications

Like any other technique, the aerobic breathing system has the following contraindications:

pregnancy
high pressure
hernia
postoperative period
heart disease, arrhythmias
exacerbated chronic diseases.

Some difficulties

If you begin to master the technique on your own, and not with a specialist mentor, be prepared for some difficulties:

In the first stage of breathing, you may cough, wheeze, or mucus. You have nothing to fear, for beginners - this is quite normal.
In the first days of exercise, you may notice dizziness. If this begins to cause you inconvenience, you must abandon the body flex for a while. You should start training only when your condition improves.

We want to emphasize that bodyflex exercises are best performed on an empty stomach, even before breakfast, 10-15 minutes after waking up. Compliance with this rule will improve the effect by 40%.

Breathing stages of the bodyflex technique

Bodyflex complex includes 12 exercises that are based on the art of proper breathing. Before performing all these exercises, you need to master only 5 stages of proper breathing.

Stage 1. Having gathered your lips “in a tube”, slowly, in equal proportions, exhale the air accumulated in the lungs.
Stage 2. Leaving your mouth closed, take a quick and sharp breath through your nose, fill your lungs with air. Please note that the exercise will be performed correctly if you hear noise when you inhale.
Stage 3. When the lungs are completely filled with air, slightly raise your head up. Squeezing your lips, bite them a little. Inhale sharply. Open your mouth wide and begin to exhale. Exhalation should be accompanied by hissing sounds coming from the diaphragm.
Stage 4. After exhaling the air accumulated in the lungs, leave your mouth closed and hold your breath, holding it throughout the stage. Tilting your head, try to draw in the stomach, imagining how it, along with other internal organs, hides under the ribs. This exercise allows you to flatten your stomach. Breathing should be held for 10-12 seconds. Then, standing up straight, place your feet shoulder-width apart, imagining that you want to sit on a chair. Leaning forward, rest your hands on your knees bent at the knees. Leave your buttocks back. The palms should be located 2.5 centimeters above the knees. This pose is ideal for abdominal contraction exercises.
Stage 5. Relaxing, inhale and release the abdominal muscles. As you inhale, you should feel your lungs fill with air and hear sobs.

When performing aerobic breathing, always inhale only through your nose and exhale through your mouth.

12 bodyflex exercises

After successfully mastering all five stages of breathing, you can proceed directly to the exercises themselves.

"A lion".

Purpose: strengthening the body, face, neck, getting rid of a double chin.

Starting posture. In a standing position, feet shoulder-width apart, hands resting on the legs (as in the 4th stage of breathing). A breath is taken, the breath is held, the stomach is drawn in. Then you need to take the position of the main posture.

Main pose. Round your lips. Open your eyes very wide and lift them up to tighten the muscles under your eyes. Lower the rounded lips down and stick out the tongue as much as possible without relaxing the lips. Hold this pose for 10 seconds. Repeat five times.

"Ugly grimace".

Purpose: strengthening the muscles of the neck, getting rid of the second chin.

Starting posture. Standing straight, bring the lower lip over the upper. Push your upper lip forward, at the same time stretching your neck until you feel tension in it. Raising your head, imagine that you want to kiss the ceiling. As a result, you will feel a stretch from the chin to the chest.

Then, take a breathing pose: spread your legs, place your hands above your knees, secure your buttocks in a position as if you are trying to sit down. Hold your breath, pull your stomach in and move on to the main pose.

Main pose. Fix the neck and chin as in the starting position. Standing straight, throw your arms back and raise your chin to the ceiling. Repeat the exercise 5 times, holding your breath for 10-12 seconds.

"Side stretch".

Purpose: strengthening the lateral muscles of the body.

Starting posture. Feet shoulder-width apart, knees bent, palms are 2.5 centimeters above the knees, buttocks - as if you want to sit down. Do a breathing exercise, then draw in your stomach and proceed to the main pose.

Main pose. Lower your left arm so that your elbow rests on the bent knee of your left leg. Stretching your right leg to the side, pull the toe, but do not lift the sole from the floor. The weight of the body should be transferred to the bent left knee. Raise your right arm, stretching it as high as you can above your head, to feel the tone of the lateral muscles, from the waist to the armpits. Hold the pose for 10-12 seconds. Do the exercise three times to the left, and three times to the right.

"Pulling the leg back."

Purpose: strengthening the muscles of the buttocks.

Starting posture. Dropping to the floor, lean on the palms of your hands and knees. Dropping onto your elbows, stretch your leg back without bending your knees. The weight of the body should be on the arms and elbows. Raise your head, look ahead. Perform all five stages of the breathing exercise, i.e. exhale, inhale, exhale, inhale sharply, hold your breath. Pulling in the stomach, go to the main pose.

Main pose. The straightened leg is laid back as high as possible. The buttocks are connected and tense. Fix this position and hold your breath. Bring and spread your buttocks. Do the exercise for 10-12 seconds. Exhale and relax your leg. Do three times for each leg.

"Seiko".

Purpose: strengthening the muscles of the outer side of the thigh.

Starting posture. Standing on all fours, stretch your right leg to the side, leaving the angle straight. Place your right foot on the floor. Hold your breath, draw in your stomach and proceed to the main pose.

Main pose. Make your right leg parallel to the floor. Pull it forward, trying to ensure that it is in front of your eyes. Keep your leg straight. Hold this position for 10-12 seconds. Repeat the exercise three times on each side.

"Diamond".

Purpose: strengthening the muscles in the arms.

Starting posture. Feet shoulder-width apart, arms closed in front of you. Elbows are held as high as possible, for this, slightly round the back. Hold your breath, pull your stomach in and move on to the main pose.

Main pose. Rest the fingers of your left hand on the fingers of your right hand. Muscle tension should diverge from the wrists to the arms and chest. Hold in this position for 10-12 seconds. Relax and repeat the exercise three times.

"Boat".

Purpose: strengthening the muscles of the inner thigh.

Starting position: Sit on the floor with your legs apart. Without lifting your heels, pull your socks towards you, then point them in different directions for additional stretching of the inner thigh muscles. Place your palms behind your back and lean on the floor. Keeping your arms straight, begin the five-step breathing exercise. Bend your head, draw in your stomach. After holding your breath, move on to the main pose.

Basic pose: Bring your arms out from behind your back, leaning slightly down. Put your hands in front of you. Without taking your fingers off the floor, move forward, trying to lean lower with each step. Soon you will feel how the muscles of the thighs are stretched. Having fixed the position, hold out in it for 10-12 seconds. Exhale. Put your hands behind you. Repeat three times.

"Pretzel".

Purpose: the formation of a graceful waistline, strengthening the muscles of the thigh.

Starting position: sit on the floor "in Turkish". Keep your head straight. Take your left hand behind your back, and with your right hand, grab your left knee. After doing a breathing exercise and holding your breath, draw in your stomach. Move on to the main pose.

Main pose: transfer the weight of the body to the left hand. With your right hand, pull your left knee up while bending your torso in your left side until you can look back. After holding this position for 10-12 seconds, start doing the exercise again. Repeat the exercise three times for each leg.

"Hamstring Stretch".

Purpose: elastic muscles of the back of the thigh

Starting pose: in the supine position, make your legs perpendicular to the floor. Pulling up to your feet, grab your hands on the calves of your left and right legs. Without looking up from the floor, do a breathing exercise. Pulling in the stomach, go to the main pose.

Basic posture: legs are straight, arms are gently reaching for the head, without lifting the buttocks off the floor. Lock the position for 10-12 seconds. Exhaling, return to the starting position. Repeat the exercise three times.

"Abdominal Press".

Purpose: strong abdominal muscles.

Starting position: Lie on your back. Raise your straightened legs so that your knees remain bent and your feet are firmly planted on the floor. The distance between the feet should be 30 centimeters. Stretch your arms up without lifting your feet from the floor. After completing the breathing exercise and drawing in the stomach, go to the main pose.

Basic posture: straight, arms extended upwards. Stretching your arms, your shoulders should rise and come off the floor. The head must be tilted back. Focus on an imaginary point on the ceiling. When fixing your gaze, try to break away from the floor as much as possible. Then, get down on the floor. When your head touches the floor, rise again. Leaving your head thrown back, raise your arms up and freeze for 10-12 seconds. Repeat the exercise three times.

"Scissors".

Purpose: strong press.

Starting position: lying on the floor, stretch and close your legs. Place your hands under your buttocks to support your back. The head and lower back should lie on the floor. After doing the breathing exercise, pulling in the stomach and holding your breath, go to the main pose.

Basic pose: Raise your legs 10 centimeters off the floor. Do leg swings in the form of scissors for 10-12 seconds. Exhaling, repeat the exercise three times.

"Cat".

Starting posture: kneel and palms of hands. The back should remain straight. Keeping your head straight, do the breathing exercise. Holding your breath, draw in your stomach and stand in the main pose.

Basic pose: arching your back and tilting your head, fix your position for 10-12 seconds. Repeat three times.

We believe that after doing a few breathing exercises, you will understand how difficult they can be for you to perform. However, we hasten to assure you that it seems so only at first glance, because the result is worth it. Do not resist and do not be lazy, you will succeed! You will emphasize your figure without debilitating diets and significantly improve your health!

What do we know about what Bodyflex breathing exercises are? There are many ways to lose weight and this is one of them. It is based on a certain diaphragmatic breathing and special exercises. This ensures improved ventilation of the lungs. If you follow all the recommendations, then in a short time it is quite possible to remove excess fat deposits on the hips and waist. Let's see how simple gymnastics allows you to achieve excellent results without complex physical exertion and exhausting hunger strikes.

What is bodyflex breathing exercises?

Bodyflex is a breathing exercise based on aerobic breathing in combination with exercises that put a load on certain muscle groups. In such movements, the main work is provided by the movement of oxygen.

This technique was invented and developed by Greer Childers, a mother of many children from America. Breathing exercises for weight loss bodyflex includes special breathing with the stomach.

The technique works like this: a breath is taken and the breath is held. At the same time, carbon dioxide accumulates in the cells. This process speeds up metabolism and improves well-being. Interestingly, during normal breathing, the lungs are only half filled with air.

At the beginning of training, it is necessary to stimulate metabolic processes, which will improve the metabolism in the body. After activating the metabolism, you can start working on problem areas.

To start exercising, you need to wait about three hours after eating.

Advice! To get the desired result, you need to devote no more than 20 minutes of effective exercises per day. An important condition is regularity, gymnastics is performed every day. You will notice the first positive changes after a few weeks of constant training.

The nuances of breathing techniques

How bodyflex breathing exercises are done, you can look at the video. Before proceeding to the complex, it is important to learn the basic rules of breathing.

This technique includes the following steps:

To get rid of the air in the lungs, you need to exhale through your mouth.
Inhalation is done through the nose. It must be sharp and fast. In this case, the lungs should be filled to capacity. Correct movement can be determined by a noisy breath.
The lips are compressed and then opened, and a strong exhalation is made. This tenses the abdominal muscles. When you exhale, you should hear the sound "pah". It does not affect the throat and lips.
Then the abdomen is drawn in and at the same time the breath is held. The stomach must be drawn in very strongly.
Inhalation is performed along with relaxation of the press. Air passes into the lungs with a sound like a sob.

Advice! Remember that the exercises are carried out at the stage of holding the breath, when the stomach is drawn in.

Advantages of bodyflex

The essence of this technique is the development of proper breathing. Aerobic type of breathing promotes the burning of body fat. In this case, the effect is enhanced when performing special exercises. Isometric exercises cause tension in one muscle group, while isotonic exercises cause tension in different ones. There are also stretching movements that make the muscles more elastic.

So, let's look at the main benefits of bodyflex:

Improves metabolic processes in the body.
The functioning of the circulatory system is stimulated.
The abdominal muscles become stronger.
The body is enriched with an additional volume of oxygen.
The layer of fat between the organs is removed.
Over time, you can get rid of cellulite.
All internal organs are actively massaged.
The tone of the intestine increases, which allows to reduce its size.
The intestines are actively released from toxins, and constipation disappears.

Advice! With regular training, tissue swelling will first disappear, and then fat deposits are replaced by muscles.

Bodyflex gymnastics contains active exercises. They can be done in the morning or in the evening, but only on an empty stomach.

So let's get started. Try these moves:

The facial exercise is called the lion. With its help, it is possible to tighten the outlines of the face. The legs should be placed shoulder-width apart, and it is important to tilt the body forward, and place the hands slightly above the knees. A breathing exercise is done and the stomach is drawn in. Roll your eyes up and stick out your tongue.
With the help of lateral stretching, you can work on problem areas. In this case, three turns are made in each direction. The starting position is the same as in the first case. The elbow of the left hand falls to the left knee. That's where the weight comes in. The right leg should be taken to the side, and the right arm extended over the head away.
Elbows and knees should be placed on the floor. While holding your breath, you need to raise your leg as high as possible. It should be fixed at the top point for 8 seconds.
Exercise diamond allows you to remove excess fat from the hands. To do it, you need to put your feet shoulder-width apart, and join your hands in a circle. When pulling in the abdomen, you need to strongly rest your fingers and count to 10.
An effective exercise for the inner thighs. You need to sit on the floor and lean your hands behind you. In this case, the legs must be spread very widely. Socks need to be pulled towards you and away from you.

Helps to lose weight exercise for the press. In the supine position, you need to bend your knees, and stretch your arms forward. In this case, the head does not come off the floor. Then the main exercise is done, arms and shoulders rise up. It is necessary to fix the body in this position. This exercise must be done at least three times.
A simple scissors exercise will help to achieve excellent results. You need to lie on your back, and straighten your legs. With tension in the abdomen, it is necessary to raise your legs and swing your legs on a count of 10.

Advice! To use bodyflex, it is not necessary to change the diet. But you need to remember that taking birth control can reduce the effect of exercise. Also, in the absence of regularity, the weight may return.

Rules for good results

The following tips will help you achieve the desired result:

Regular exercise is required.
Loads should be regular.
The right choice of exercises.
All muscle groups are involved.

Bodyflex is not boring, you can do it all the time. This technique will allow you to always stay slim.

Advice! The original technique rationally combines useful breathing exercises and stretching.

Greer Childers technique

Bodyflex breathing exercises were first developed by Greer Childers. She wrote a book on the subject and released a special video course. According to reviews, such exercises can reduce body volume and make the stomach flat.

This set of exercises is suitable not only for women, but also for men. Greer has been teaching his program for over 15 years. Many argue that, in addition to losing weight, this technique allows you to quit smoking.

It turns out that the lack of oxygen reduces immunity, and also causes indigestion and contributes to early aging. During gymnastics, oxygenated blood reaches the working muscles. In this case, fat cells are burned.

During exercise, you need to hold your breath, as it is in the blood that carbon dioxide accumulates. Arteries acquire the ability to fully absorb oxygen.

Advice! In addition to bodyflex, such gymnastics as oxysize is popular. Both techniques differ in their impact on different muscle groups. It is believed that oxysize is more suitable for girls with problems of fat deposits at the waist or in the abdomen. And bodyflex is especially effective in reducing the hips.

A set of exercises with Marina Korpan

Breathing gymnastics bodyflex was finalized by the trainer Marina Korpan to the ideal weight loss system. At a young age, she suffered from excess weight and tried to lose it with strict diets and many hours of training. Since it was not possible to achieve the desired effect, the girl gradually switched to the bodyflex method, as the most effective one.

She developed new principles of breathing based on yoga pranayama. Marina Korpan considers it a big mistake to change your diet, and recommends changing your attitude to food. At the same time, you need to eat slowly, in small portions and do not eat at night.

Useful gymnastics was complemented by dynamic exercises, as well as some sports elements. In addition, Marina Korpan's set of exercises is recommended not only for healthy people. With the help of healing gymnastics, you can solve health problems. The most important advantage of gymnastics is the restoration of the skin even with active weight loss.

Here are the main stages of such breathing exercises:

The legs are placed shoulder-width apart. Then the shoulders are turned, and the lips are pulled out and a noisy exhalation is made. In this case, the stomach is maximally retracted.
Exhale with a short pause, and then inhale, as it were, into the stomach. In this case, the stomach is inflated and protrudes forward.
Lips need to be compressed, and then open and tilt your head back. In this case, the air is forced out of the lungs. The abdomen is drawn in and pressed under the ribs.
It is necessary to hold the breath while counting by 10. At the same time, the stomach is drawn in, the muscles of the perineum are compressed, or the chin is attracted to the chest.

Are there any contraindications?

With proper observance of the technique, it can be used to get rid of some diseases. These are fibroids, frequent colds, prostatitis and endometriosis.
But there are also some contraindications. If, under stress during exercise, a deterioration occurs, then the load should be stopped. Consider possible fluctuations in pressure, as well as the condition after surgery or pregnancy. With an exacerbation of chronic diseases, exercises should also not be started. Also, a similar complex is not recommended for heart failure and arrhythmias.

Advice! Breathing exercises help to eliminate toxins that are present in fat cells. They are converted into a gaseous state, and then exhaled when using proper breathing.

If you have health problems, please consult your doctor. It is important to carefully study the technique of the exercises. Especially in the first lessons, you need to take such a position so that dizziness does not occur.
It is recommended to keep a diary where you write down the changes that occur in the body.

Holding your breath for 8 seconds is of great importance. You can try to do it with a stopwatch, and then move on to the main body.

Exercises should be performed not only on an empty stomach, but also drink a glass of water half an hour before class. During the day, also do not forget to drink the required amount of water.

Do not be lazy and try simple exercises. A little effort every day is a guarantee of great results.

There are several breathing exercises designed to promote rapid weight loss. One of the most popular and effective is the system bodyflex (BodyFlex). It was created by American Greer Childers. After the birth of three children, she wore 56 clothing sizes. The unique bodyflex breathing exercises allowed her to lose weight to size 44 in less than three months. If you do not like exhausting fitness loads, you do not have the opportunity to visit the gym regularly, then bodyflex- this is just what you need. Giving the respiratory system everything half an hour a day, in a week you will see how your body is transformed and your skin is tightened.

How bodyflex works

The bodyflex breathing gymnastics system combines specific aerobic respiration and certain types static loads close to yoga asanas. Aerobic respiration allows you to quickly saturate the body oxygen which, in turn, helps burn fat effectively. When bodyflex is used diaphragmatic breathing(inhale through nose, exhale through mouth). With the help of such breathing, oxygen actively enters the bloodstream and is delivered to the area of the body in tension - this contributes to the effective breakdown of fats in this area. During bodyflex exercises, noticeably is accelerating, lymph flow increases, toxins, slags and other impurities are removed from the body. Due to the peculiarity of breathing, first of all, fat deposits leave the area belly(one of the most problematic areas) and significantly reduces the volume of the stomach.

Exercises contribute to the training of various muscle groups, model individual problem areas and the whole body as a whole, restore skin elasticity and help to effectively fight cellulite and wrinkles. Perhaps this is a unique set of exercises that allows you to tighten the skin of the face.

The bodyflex system combines three groups of exercises:

Isometric(one muscle group involved)
Isotonic(multiple muscle groups involved)
Stretching(contribute to the development of muscle elasticity)

The main conditions for the effectiveness of the bodyflex system

First and main condition successful weight loss with the help of the bodyflex system is regularity of classes. If you have started practicing it, be prepared to devote at least 15-20 minutes in a day. Agree, it's not so much to have a beautiful and toned body. Otherwise, if you stop doing bodyflex breathing exercises, all the kilograms thrown off quickly will return to you. There is no need to increase the intensity of exercise, moreover, it is believed that this can contribute to addiction, and, therefore, reduce the effectiveness of exercise.

Second indispensable condition- this exercise on an empty stomach. It is best to practice early in the morning, after waking up. This mode is considered the most effective and efficient. In addition, bodyflex will give you a boost of energy for the whole day. If you do not have such an opportunity, then wait at least 2-3 hours after eating.

Third condition- no need to subject yourself to strict diets, this is not necessary. In addition, the body will need energy to make up for the enormous costs during breathing exercises. It will be quite enough to give up sweet and starchy foods, and not to eat before going to bed, adhere to the principles. Eat often, but little by little. The optimal mode of eating is 5 times a day (three main meals and two light snacks).

Pros and cons of the bodyflex system

Main advantages bodyflex respiratory gymnastics systems:

Classes take only 15-20 minutes a day
Fast and noticeable results
Thanks to the bodyflex system, not only the body, but also the skin of the face is tightened.
You can start exercising at any age and at any level of physical fitness.
You can work out both at home and in group classes with a trainer

Cons of the bodyflex system:

It is necessary to exercise regularly, otherwise the lost kilograms can return very quickly.
It is necessary to master the technique of breathing
Peculiar loud sounds when breathing
There are contraindications to bodyflex exercises

Who suits bodyflex

Bodyflex exercises are most effective for people who have sufficient the number of extra pounds (more than 5 kg.) If you have a slender physique and you just want to tighten your body, then the body flex will not suit you.

Breathing exercises are perfect for young mothers who want to get in shape after childbirth. However, after a caesarean section, you must wait about 6 months.

Fundamentals of bodyflex breathing technique

In order to master staged breathing used in the bodyflex system, it is enough to carefully read the chapter dedicated to it in the book of its founder Greer Childers "Great Figure in 15 Minutes a Day" or watch a video instruction with Marina Korpan or Larisa Agapova.

Necessary fully learn the technique before than to proceed directly to the exercise. First, master the breath itself. When you understand how to breathe, you can begin to combine it with asanas.

The easiest way to master the breathing technique in the so-called "initial pose": feet shoulder-width apart, knees slightly bent, palms resting on the surface of the legs just above the knees, head straight, eyes looking forward, chin is horizontal to the floor.

Stage 1 breathing. Slow exhalation through the mouth. First, you need to slowly and completely exhale the air from your lungs through your mouth. You will have the impression that you are not exhaling it, but gradually squeezing it out of yourself, removing the remaining air. To do this, make your lips rounded, as if you are going to whistle. Then start exhaling slowly and evenly. As soon as you realize that there is no more air in your lungs, close your lips.

Stage 2 breathing. Rapid inhalation through the nose. Your lips are tightly closed. You need to take a quick and sharp breath through your nose, completely and sharply filling your lungs with air to capacity. When you do this, you will produce characteristic noise sounds that are a sign of proper breathing - it cannot be very quiet or silent. Fill the lungs and stop in this position, while the lips continue to be closed, the head is slightly raised up, we keep the air inside, we do not breathe through the nose.

Stage 3 breathing. Strong diaphragmatic exhalation through the mouth. Now you need to exhale all the air that has accumulated in your lungs with your mouth, but at the same time you need to use the diaphragm. It is necessary not only to exhale air with your mouth, but to push it out, straining your stomach, as if you are exhaling it with your abdominal muscles, from somewhere below. Before exhaling, your lips are still clenched; during exhalation, you tighten your stomach, press your muscles upwards and at the same time open your closed lips sharply and widely. This exhalation is usually accompanied by a characteristic loud “ppa-ah” sound. All attention is paid to the diaphragm, it is she who pushes the air.

4th stage of breathing. Hold your breath. This is the main and rather difficult part of breathing. After a sharp exhalation, close your lips tightly, in no case breathe through your nose, and begin to draw in your stomach. If you did everything right, then the stomach will easily go inside, under the ribs. The abdomen becomes concave, the internal organs are also pulled up a little under the ribs. Draw it in slowly, slowly, counting to eight, while continuing to hold your breath. Most likely, at first you will not be able to hold your breath for 8-10 seconds (do as much as you can), but over time you will succeed.

5th stage of breathing. Inhale through the nose. After you have sucked in your belly and held your breath for eight to ten seconds, you can inhale through your nose. At the same time, relax and allow air to freely enter the lungs.

You should know that you must correctly perform all five stages of breathing- This is the key to success. After a few workouts, you will easily remember its sequence.

After learning the breathing technique, you can proceed directly to the exercises. The figure shows poses for training the face, abdominal muscles, legs, arms, back. It will involve all major muscle groups.