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Breathing exercises bodyflex description of exercises. Bodyflex exercise "Lion". The essence of the bodyflex weight loss technique

Probably, many have heard a sad anecdote story more than once when a young ladyShe talks in great detail about her magnificent figure with a thin waist and slender legs, but complains that for some reason all this beauty swam with a thick layer of fat.

Unfortunately, this often turns out to be a very sad truth and does not even cause a semblance of a smile for many many people. Even more unfortunately, many despair and stop any resistance.

But manynevertheless, they continue to try to restore the lost figure, hope for success and are looking for more and more new ways and techniques that will return the former ideal proportions. One of the most popular ways to lose weight today is breathing.body gymnastics bodyflex.

On what principles does bodyflex work?

Of course, in an effort to lose weight, many hope for miracles. However, a miracle is a very great rarity, and magical transformations are found mainly in fairy tales. Therefore, having decided to do bodyflex classes, you should be aware that, although you don’t have to run around the park or around the stadium, you still need to make an effort.

Bodyflex is a breathing exercise based on aerobic breathing combined with special exercises that will allow you to stretch (and thereby load) certain muscle groups.

In fact, the technique is designed to enrich the body with oxygen and at the same time a slight load on problem muscle groups. In such methods (including bodyflex), physical activity has a very low intensity, and oxygen is used as the main source of energy that ensures muscle work.

Interesting! Bodyflex (bodyflex ) came up with and began to develop a large American housewife Greer Childers .

During bodyflex exercises, the so-called abdominal breathing (that is, diaphragmatic breathing) is used. After taking a breath, it is recommended to hold the breath for a few seconds, and during such a breath hold, a certain amount of carbon dioxide has time to accumulate in the cells of the body.

As a result, the arteries expand, and oxygen at the cellular level begins to be absorbed much better, thereby accelerating metabolic processes and improving overall well-being.

Interesting! During normal shallow breathing, the lungs are filled with air no more than half the possible volume.

Attention! Bodyflex ( bodyflex ) is a set of twelve exercises. The basis of the complex is breath holding and muscle stretching.

As for the time that is necessary for daily bodyflex exercises, it has been proven that a twenty-minute lesson can already be considered quite effective. However, experts warn that it is impossible to perform such breathing exercises for an excessively long time (more than an hour), and an hour is a lot, because, instead of a positive result, a completely opposite effect is possible. As a rule, a twenty-minute lesson is enough, but it is most often not worth increasing it to more than half an hour.

What is important to remember when starting bodyflex exercises

When doing bodyflex, it is very important to do it systematically, regularly and daily. Classes once a week will not bring any benefit to the figure. So one of the commandments when doing body flex is daily exercise.

Attention! When doing bodyflex, the result will be noticeable no earlier than after a few weeks of daily exercise.

Bodyflex experts advise first to achieve a steady decrease in the overall volume of the body and a persistent tendency to reduce weight, and only then move on to correcting individual problem areas.

It should be understood that the metabolic processes in the body must first be activated, that is, the metabolism must accelerate and improve. And only after the metabolism is activated, it makes sense to deal with problem areas, because with sluggish metabolic processes, no weight loss is possible in principle. And a decrease in total volumes is a confirmation of the improvement in metabolic processes and the body's readiness for changes.

When doing bodyflex, a positive attitude, optimism, perseverance, consistency and patience are very important - only in this case a positive result is possible.

As for nutrition during bodyflex, experts categorically do not advise going on any diet during this period. However, nutrition should be corrected and food should not be taken two or three times a day, but eat in small portions, but often enough (up to six times a day).

Attention! It is very important to conduct bodyflex exercises on an empty stomach, that is, at least three hours must pass after the last meal.

Choosing bodyflex exercises

When starting bodyflex exercises, you should understand what is being done and why.

Firstly, a special breathing technique enriches the blood and all cells of the body with oxygen, activating metabolic processes, which is necessary for successful weight correction.
Secondly, classes should be daily so that the body “gets used to the idea” that you will have to say goodbye to extra pounds.
Thirdly, at the initial stage, the restoration of normal metabolism and the initial reduction in weight and volume should be achieved.

Attention! Even with a visually noticeable decrease in volume, the weight can decrease quite slightly, because at first the swelling of the tissues disappears, and then, with regular exercise, adipose tissue can be replaced by muscle, which is heavier. Therefore, with smaller volumes, the weight may not differ very much.

Three types of exercises are used in bodyflex exercises: isometric, isotonic and stretching.

Isotonic exercises are aimed at the work of any one muscle group and when performing such exercises, only this group actively works. When performing isotonic exercises, the muscles work intensively and stretch to their full length. To perform such exercises, the body needs a large amount of oxygen, so the oxygen demand of the whole body increases significantly. Isotonic exercises are aimed at increasing the elasticity of the tendons, improving blood circulation and training individual muscle groups.

Isometric exercises otherwise called static. When performing such exercises, it is necessary to apply muscle efforts in order to overcome the created resistance. Isometric exercises increase muscle strength, but do not have any positive effect on joint flexibility. In addition, static exercises do not have a positive effect on improving the functioning of the lungs and heart.

Stretching exercises These are exercises that increase muscle elasticity. That is, stretching exercises make the body more flexible and plastic. To perform stretching exercises, a good warm-up is very important, otherwise injuries are possible.

Attention! When doing bodyflex, all types of exercises are very important, so you should never refuse any type of exercise!

It must be remembered that only the complex use of breathing exercises and all the necessary types of exercises can ensure success.

Another video lesson bodyflex for weight loss:

Bodyflex for women over 40

Contraindications for bodyflex exercises

You may get the impression that bodyflex classes are suitable for almost everyone. However, this opinion is erroneous, since there are both restrictions and contraindications for such activities. Neglecting contraindications for performing a set of bodyflex exercises can lead to very serious health consequences.

Bodyflex classes are categorically contraindicated during pregnancy (in any trimester).
For bodyflex, the general rule is true: at elevated body temperature and with any inflammatory processes, you should never exercise.
Any serious load, including bodyflex, is contraindicated for glaucoma (this is a very serious eye disease that can lead to complete blindness).
If increased intracranial pressure is detected, this should also be considered a categorical contraindication (at least until the full and stable normalization of intracranial pressure indicators).
An unconditional contraindication for bodyflex exercises is (high blood pressure).
Bodyflex exercises are contraindicated in heart failure, cardiac arrhythmias, and any other serious disorders in the cardiovascular system.
You should not engage in body flex in the presence of any - this can have unpredictable consequences.
Any bleeding should be considered a contraindication for Boliflex exercises, however, such a contraindication in most cases is temporary, and after normalizing the state of the body, bodyflex exercises can be resumed.
A contraindication for bodyflex should be considered taking certain medications, including antidepressants, hormonal drugs, and even some contraceptive pills. With any appointment of any drugs, you should check with the doctor if bodyflex exercises are not contraindicated in the case of taking the prescribed drugs.
You should not engage in bodyflex during exacerbation of any chronic diseases - this can worsen the course of the disease. During the period of remission, classes are possible only after an exhaustive consultation of the attending physician.

Attention! If you have any disease, especially if it has a chronic course, you should always consult with your doctor before starting bodyflex exercises.

One of the most effective breathing exercises that promote rapid weight loss is the BodyFlex exercise system. This unusual program was developed by the fifty-three-year-old American Grieg Childers, who, after the birth of three children, was able to regain the coveted 44th clothing size instead of the hated 56th.

Bodyflex exercises are combination of special breathing exercises with certain types of load. Aerobic breathing - and on its basis bodyflex breathing exercises were developed - saturates the body with oxygen, which breaks down fat; posture exercises contribute to the training of muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises give an aerobic effect several times stronger than intensive jogging or strength exercises.

Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a run. If you run for an hour, you burn 700 kilocalories. If you do an hour of ordinary aerobics, you burn 250 kilocalories. If you do one hour of bodyflex exercise, you will definitely get rid of 3500 kilocalories.

The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.

Isometric engage one muscle group isotonic, respectively, - several, and stretching develop muscle elasticity.

But an indispensable condition for the result is precisely aerobic respiration, on the basis of which all exercises are performed. Bodyflex causes the body to be enriched with oxygen, which contributes to the rapid burning of fats and lipids. And the whole point is in an unusual way for an ordinary person to breathe and get the oxygen necessary for the body - it requires a special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson on the bodyflex system, a person notes an increase in mood, an improvement in overall well-being and vitality.

Advantages of the bodyflex system

* lessons don't take much time: as a rule, 15-20 minutes a day are enough to achieve stable positive results;

* reviews of bodyflex indicate: Waist for 5-7 lessons on this system may decrease up to 5-15 cm;

* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises "Lion", "Ugly grimace");

* you can do body flex any age and in any conditions: independently at home, at work or as a coach in group training.

Features of the bodyflex system

* With the help of aerobic respiration, the body enters large amount of oxygen, which saturates the blood and, together with it, is delivered to the area of tension, which contributes to the intensive breakdown of fats.

* Bodyflex speeds up the metabolic process.

* Bodyflex enhances lymph flow, which contributes to the accelerated removal of toxins, toxins and other harmful substances from the body.

* Bodyflex has a beneficial effect on intensity contraction of the stomach muscles, causing, over time, its decrease in size, and, consequently, a decrease in the amount of food consumed.

* The uniqueness of the bodyflex system lies in the fact that it can work effectively in two directions: to help reduce overall volumes and to model individual problem areas(buttocks, hips, waist, etc.).

The results of training on the bodyflex system

loss of excess weight, reduction of volumes in problem areas, reduction of cellulite;
reducing nervous tension, finding a calm state, cheerfulness;
improvement of the skin condition;
improvement of general well-being (getting rid of snoring, constipation, migraines, "female" problems);
general rejuvenation of the body;
increase in flexibility, gaining grace;
improvement of the circulatory system, acceleration of cleansing and digestive processes.

Three rules for a good result

Rule 1 Regularity

Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the loads does not matter: it is constancy that plays a decisive role.

Rule 2 Exercising on an empty stomach

A prerequisite is that all bodyflex exercises are carried out only on an empty stomach. The ideal time is in the morning, right after waking up. If it is not possible to practice in the morning, keep in mind that you can start classes no earlier than two to three hours after the last meal.

Rule 3 Refusal of rigid diets

You do not need to combine bodyflex exercises with a strict diet or fasting. The body during training will waste a huge amount of energy, which must be replenished. If you feel the need to reduce the amount of food, limit yourself to sweet and starchy foods. That will be enough.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

In severe cardiovascular pathologies (heart failure 3-4FC, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, aneurysms of cerebral vessels;
- if implants are installed in the spine;
- after surgery on the spine (at least a year must pass after the operation);
- in the presence of acute inflammatory and infectious diseases (temporary restriction);
- in case of exacerbation (relapse) of chronic diseases (during remission, it is possible, and sometimes necessary, to engage in body flex);
- with tumor diseases;
- with bleeding (any localization);
- during pregnancy.

Breathing technique

The breathing technique is necessary be sure to fully master before you start doing the exercises.

In order to learn how to breathe correctly according to the bodyflex system, it is recommended to take initial pose:

in a standing position, spread your legs at a distance of 30-35 cm, lean your palms 3 cm above your knees. Get a pose, as if you are going to sit down. The head remains in a straight position, the chin is horizontal to the floor, the gaze is directed forward. It is from this position that it is easiest to learn proper breathing.

Stage 1 diaphragmatic breathing. Exhale through the mouth

The first thing you need to learn is the ability to exhale air from the lungs correctly. In this case, it is important that from the lungs all the exhaust air is gone. Therefore, we must not just exhale it, but literally squeeze it out - something like this is how we squeeze air out of the ball with our foot. To get this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you find that you can no longer squeeze a drop out of yourself, stop and close your lips.

Stage 2 diaphragmatic breathing. Quick breath through the nose

Now all attention to the nose. Imagine that you don’t have a mouth at all or that it was sewn up with threads. Take a sharp breath through your nose: inhale as fully and sharply as possible like a vacuum cleaner sucking in air. Your lungs should fill to capacity with oxygen.

With such a breath required sound effect and the louder the sound, the better. And if you inhale completely silently, this means that you are not inhaling correctly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try your best to draw air: imagine that you were in an airless space, and now you have been given air to breathe.

Once your lungs are filled to capacity and you can no longer inhale air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. And the nose just doesn't work, imagine. That he doesn't exist anymore. We hold all the air in ourselves.

Stage 3 diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm

The next task is to expel all the inhaled air through the mouth. But we must not just exhale, but do it straining the stomach, as if knocking air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply contract the muscles of the diaphragm and abdomen - then the lungs will also contract and push out all the air. Such an exhalation should be accompanied by a whistling sound that resembles the sound of air coming out of a punctured tire: something like “puff” or “pah”.

At this stage, all attention should be on the diaphragm - namely diaphragm pushes air out. Even if your abdominal muscles are weak, your diaphragm should still be normally developed. Try to push the air as fast as possible.

Stage 4 diaphragmatic breathing. Holding your breath

This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. Generally forget that you have a mouth and a nose. You have nothing to breathe in.

Tilt your head slightly towards your chest. Now focus on the belly. Start slowly counting (in your mind) and gradually tighten your stomach. The stomach goes inside, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach, as it were, rises up, starting to pull the intestines along with it. Everything that is in your stomach also rises and begins to go under the ribs.

Now your stomach is not flat - it is concave, similar to the depression that usually forms in a punctured ball. It feels like your belly is touching your spine.

The stomach should be pulled in slowly, while counting up to eight. You need to count as follows: one-one-one, two-two-two ... Most likely, you will not be able to hold your breath for all eight measures at once - they usually start with three or four, and already in the process of training, the ability to reach eight is reached. Keep in mind: once you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.

Stage 5 diaphragmatic breathing. Inhale through the nose

After you have counted to eight and feel your stomach in the area of the spine, you can inhale. Just relax all the muscles and let the air rush into your lungs. After holding the breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “s-sh-sh”.

What else you need to know about diaphragmatic breathing

It should be understood that if we are talking about diaphragmatic breathing, here all five steps are important. You can't train first or third and forget about second or fourth. Or fully master the correct inhalation, but do not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the lesson.

Such breathing is recommended to train in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Performing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.

It is advisable at first to train in front of a large mirror. So you can immediately see at what stage you do not work at full strength and where you deviate from the most correct body position.

Don't forget before training ventilate the room: you can not do breathing exercises in a room with stale air after a night's sleep.

You should proceed directly to physical exercises only after you have fully mastered all five stages of diaphragmatic breathing. To master the technique of diaphragmatic breathing, as a rule, 3-4 weeks of constant daily training are required. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with a 5 minute exercise and gradually increase its duration.

The main set of bodyflex exercises

"Diamond" (remove fat and tighten the skin of the hands)

We start the training from the same position that you have already mastered at the preparatory stage, when you learned to breathe correctly: legs apart, knees half-bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in the stomach. We straighten up and put our feet shoulder-width apart, we close our hands in a circle in front of us. We hold our hands in such a way that the elbows are high and only the fingers touch. To make it easier to keep your elbows up, you can slightly round your back.

Tighten your arms closed in a circle, rest your fingers against each other and start pressing on your fingers as hard as possible. Do not move your hands - press only with your fingertips. You should feel muscle tension throughout the arm from the wrist to the chest. Try to maintain pressure for eight seconds (eight bars), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.

When performing the exercise, the elbows must be kept high. If you lower your elbows, the pressure will go not on the muscles of the hands, but on the chest. The hands touch each other only with the fingertips, and the palms do not participate at all.

"Boat" (boat) - for beautiful hips

Sit on the floor and spread your straight legs wide apart. After that, pull the socks towards you and to the sides, thus trying to further stretch the muscles of the thighs. The heels do not come off the floor. Put your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend them at the elbows. In this position, perform all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.

After holding your breath, move your hands forward and place them straight in front of you, palms down, with your back slightly tilted. Then slowly move your fingers forward, without lifting them off the floor, try to lean as low as possible. If you do everything right, you will feel the muscles stretching on the inner surface of your thighs. Lean forward as low as you can and count to eight. After that, exhale, straighten up and put your hands behind your back. Do the exercise three times.

During this exercise, you do not need to strain - the hips should be completely relaxed. Stretch the muscles of the thighs should be gradual, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.

Exercise "Lion" (for tightening the skin of the face and neck)

The starting position is normal: legs 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in the stomach.

We collect the lips in a small circle, then open our eyes as wide as possible and look up (we tighten the muscles under the eyes). At the same time, we lower the lips in the circle down (the cheeks and the nose area tense up) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.

You should not open your mouth too wide: the circle of lips should be as if you are surprised at something, i.e. small.

Exercise "Ugly grimace" (for the neck and chin)

It may be easier to do this exercise without the breathing part first. Stand straight, keep your head straight. Pull your lower front teeth past your upper ones (i.e., make a wrong bite) and stick out your lips as if you want to kiss someone standing next to you (remember the pictures that show romantic monkeys). Stretch your neck while continuing to bulge your lips until you feel that your neck is tense to the limit. Now slowly raise your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to the very sternum. And do not be surprised when the next day you feel quite a lot of pain in the neck - before that, these muscles have never been so tense.

When the exercise is mastered, try to combine these grimaces with a breathing exercise. First, assume the basic breathing posture, do the breathing exercise, then, as usual, draw in the stomach and hold your breath. Now stand in the main position - straighten up, take your hands back a little, lift your chin up. It becomes impossible to tiptoe - the soles should completely touch the floor.

When you master this exercise (and understand how it justifies its name), try to combine it with the rest of the exercise. Here is the starting position, as well as the main position for breathing - hands above the knees, legs apart, buttocks in such a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the Ugly Grimace exercise four to five times, holding your breath for eight counts each time.

Exercise "Side stretch" (on the muscles of the lower abdomen and waist)

Assume the basic breathing pose, do the breathing exercise, then draw in the stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of the right foot and stretch this leg to the side, while the foot should not come off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And the hand should be as straight as possible and be above your head.

Maintain this position for all eight counts, then relax and take a breath. Do this exercise three to four times on each side.

When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be done correctly. And for a good stretch, you need to make sure that the toes of your outstretched leg are stretched. And don't lean forward - keep your back straight.

Exercise "Pulling the legs back" (Swallow) - strengthening the muscles of the thighs and buttocks

Take the starting position: get down on the floor, lean on your palms and knees, and then on your elbows. Stretch one leg back with the toes of that leg pointing down. Distribute your weight on your arms and bent leg. In this case, your head should be raised, and you look straight ahead. Now do all five stages of the breathing exercise. At the end, draw in your stomach and hold your breath. And now you take the main pose: lift the straight leg laid back as high as possible, still pull the toe towards you.

Imagine: all your wealth is now between the buttocks - squeeze them with such force that the gluteus maximus muscle tightens. Continuing to hold your breath, squeeze your buttocks for eight counts. After that, take a breath and lower your leg. Perform this exercise three times on each leg.

It is very important during the exercise not to pull the toe of the straightened leg - this can change the blood circulation in which the burning fat is located, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should "look" at you. The leg laid back must be kept straight - then the necessary tension will be created in the gluteal muscles. It is necessary to rest on the floor only with your elbows and in no case with your palms.

Exercise "Scissors" (strengthening the muscles of the lower abdomen)

Take the starting position: lie on your back, straighten your legs. Place your hands palms down under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in the stomach, hold our breath and move on to the main pose.

Raise your legs up - they should be at a distance of about ten centimeters from the floor. And we begin to make quick wide swings: first we spread our legs to the sides, then we cross them (that is, we do the “Scissors” exercise familiar to everyone from childhood). We try to stretch the socks as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs, rest a little. Repeat this exercise three to four times.

Do not raise your legs above the floor above ten centimeters - this way you reduce the load on the press. Do not take your head off the floor, and always keep your palms under your buttocks.

Exercise "Cat" (universal exercise)

Exercise "Cat" is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the area of \u200b\u200bthe back, hips and abdomen.

Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look ahead. The back and arms are straight. Do the breathing exercise as you normally would, hold your breath, draw in your stomach, and assume the basic posture: tilt your head down while arching your back up as high as you can—like a cat stretching out after sleep. Hold this position for eight counts, then inhale and return to the starting position. Repeat the "Cat" exercise several times, and then relax.

It is preferable to perform this exercise immediately after waking up, before breakfast. In extreme cases, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. When performed correctly, the exercise should look like one wave rolling from the abdomen to the back.

Exercise "Abdominal Press" (strengthening the muscles of the upper and lower press)

This exercise not only strengthens the abdominal muscles, removes excess fat in the abdomen, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.

Take the starting position: lie on your back with your knees slightly bent. Firmly press your feet to the floor - they should stand at a distance of about 35 centimeters from each other. Raise your arms up - head resting on the floor - and reach for the ceiling. Perform the breathing exercise as usual, pull your stomach in well, hold your breath and take the basic posture: lift your shoulders, while keeping your arms straight, continue to reach up. Tilt your head back a little and focus your gaze on an imaginary point located on the ceiling behind you. Try to raise your shoulders as well as your chest as high as possible. Then slowly lower yourself back to the floor - first the lower back, and only then the shoulders and head. As soon as your head is on the floor, immediately rise again and stretch up. Hold your breath and hold a fixed position for eight counts. Exhale, get down on the floor and relax. Do the exercise three more times.

During this exercise, you do not need to swing or push off the floor - only one abdominal muscles should work. Keep your head tilted back slightly with your chin up. In no case should you press your chin to your neck - you can damage your neck. You also do not need to stick out your stomach when you reach up, otherwise the wrong muscles will work. Try to pull in your stomach as much as possible and firmly press your lower back to the floor.

Exercise "Seiko" (strengthening the hips, getting rid of the "breeches" and excess fat above the knees)

Take the starting position: kneel down, resting your hands on the floor. Then straighten your right leg, stretch it to the right side so that it is at right angles to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, do the breathing exercise, at the end, hold your breath and pull in your stomach.

Next, move on to the main pose: raise the outstretched leg to the level of the thigh so that it is parallel to the floor. Then pull this leg forward, trying to reach the head. Try to keep your leg as high as possible and make sure that it is always straight. Hold the pose for eight counts, exhale, then lower the leg, take the starting pose. Switch legs and do the same exercise for the left leg. In total, you need to perform three repetitions on each leg.

During the exercise, do not bend your elbows, you can only slightly tilt the body to maintain balance. The leg should be raised as high as possible and pulled as strongly as possible towards the head.

Exercise "Pretzel" (training the muscles of the thighs and shaping the waist)

Take the starting position: sit on the floor with your legs crossed at the knees so that the left knee is above the right. This exercise is considered two-sided: first it must be performed on one side, when the left leg is on top, and then on the other side, changing the left leg to the right. The lower leg must be kept straight.

Take your left hand behind your back, rest it on the floor, and put your right hand on your left knee. Perform the breathing exercise as usual, pull in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind, and with your right hand, take your left knee (it's on top), lift it up and pull it towards you as close as possible. you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look back.

If you are doing everything right, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap arms and legs and repeat this exercise on the other side. In total, you need to do three repetitions on each side.

Abdominal and waist complex

Complex for thighs and buttocks

Upper Body Complex

All these exercises are quite simple to use, the most important thing is to understand how to do them correctly, then you can change the order of their implementation, as well as modernize by selecting the ones you need.

Surely, many of our readers have heard about bodyflex and, perhaps, were even more deeply interested in this topic. But still, most girls do not know what it is and, in fact, misses a lot of opportunities. What is this "bodyflex"?

Can you imagine that it would be possible to get the perfect figure, the one that you have been dreaming of for so long, to remove extra pounds and get a wasp waist, and at the same time not to bother yourself with a huge amount of loads in the gym, not torturing your stomach with exhausting diets, and in general, to achieve such a dream body, spend only fifteen to twenty minutes a day.

What do you think? Unattainable reality, right? No it is not true. This is the BodyFlex system. The book about this wonderful health system was written by an ordinary woman, mother of three children, in general, the average American Greer Childers. Of course, advertising immediately began to praise the book, the author, and the body flex itself, but nevertheless it really works. Although, of course, there are caveats.

What is bodyflex philosophy about?

Everything is simple, even simpler than it might seem. Like all yogis, Greer believes that health problems in most cases come from insufficient saturation of the body with oxygen - over time, a deficiency occurs in the tissues and this results in excess weight, an unstable immune system and other troubles. What did Childers suggest doing to avoid all these problems? Hyperventilation.

In her opinion, you need to “ventilate” your lungs to the maximum, it is this procedure that will serve as a good impetus both for losing extra pounds and for restoring the health of the whole organism as a whole.
All this is understandable, but in theory, what does this philosophy look like in practice? Bodyflex is a kind of complex of exercises, in total it includes twelve different body movements - stretching is combined with correctly spaced breathing, that is, you need to pull the muscles and at the same time hold your breath in time according to a given pattern.

More: in simple terms, you need to inhale, then inhale faster, exhale strongly, using the diaphragmatic muscles and tightening your stomach, after which you hold your breath and it is at this time that the movement is connected - you take the pose of the exercise that you perform. How long should you hold your breath? A logical question - for those who do not have problems with the respiratory system, ideally, you need to stand in the position of 8-10 accounts to yourself, and for those who are just starting to practice, five seconds will be enough.

How it works?

How does bodyflex breathing for weight loss work? What is the secret and why does it really work? During such gymnastics, the body creates a flow, a direction for oxygen entering the tissues, and it is this flow that, as it were, “burns out” fat specifically in that area of \u200b\u200byour body for which this exercise is designed. Moreover, here's what you should remember before starting classes and delving into the topic of bodyflex in more detail: the inhalations and exhalations that you make have the greatest influence in this entire system, so when you start exercising for the first time, it may even cost about three weeks pay attention only to breathing, engage in the development of reflex breathing.

Professional trainers share the secret of the system: such a colossal effect on the body, of course, in comparison with the energy and effort expended, is due to the use of diaphragmatic breathing - it is this muscle that seems to help expand the volume of your lungs, that is, you also use additional capabilities of your respiratory apparatus. Well, besides, oxygen begins to be more actively absorbed after holding the breath - this is a real, albeit so short-term, oxygen starvation, therefore, when you inhale again, more air enters the body.

Surely, many people know that in everyday life, with normal breathing, we do not use even half of our lung volume, and during sleep, even those who have never developed their capabilities have even less. By connecting the diaphragm muscle to the breathing process, you can learn to breathe deeply.
Now that we have explained the essence of these activities, yogis and yoginis may be outraged - after all, all this was invented a long time ago, and by no means by the American Greer Childers.

It is true that these techniques are used in all yoga practices, and the writer-creator does not at all insist on the authorship of the system - she only contributed by basing such an interpretation of a number of yoga exercises and very easily explained to the world exactly how it works and why. Yes, and completely removed the emphasis on meditative practices.

How to get started?

It is worth noting that everyone comes to classes and mastering this technique and system in their own way and in completely different ways. Someone will sign up for lessons with a professional instructor, someone will use books, or resort to our common friend - the Internet.

In fitness salons, instructors teach courses of different time and content - you can find both five and ten classes in one course, the price, respectively, will depend on the category of the fitness club and on the combination of classes.

If you like independent and unhurried understanding, feel free to choose learning from a book. This book is sold in almost every bookstore and is usually issued in a standard price range, but it is quite possible to download it from the Internet without spending any money. By the way, on the Internet you can find many sites that will help you in your endeavor, there is no big problem in looking for forums or blogs dedicated to this topic, there you will discover secrets that are known only by practice.

Well, what is the easiest way to master the entire bodyflex system? As well as all other skills: makeup, styling and fitness - from the video. It is enough just to drive “bodyflex exercises for weight loss video” into the search line, and a whole file cabinet will open in front of you. This is visual and you will not actually have the slightest chance of accidentally making a mistake or misunderstanding the description of the exercise on the book page.

Breathing exercises for weight loss bodyflex video:

In fact, there is absolutely nothing to be afraid of, the system is simple and absolutely uncomplicated, because remember, it was not written by a professional fitness trainer, but by an ordinary housewife for women like herself.

What should be remembered?

All exercises, this gymnastics must be performed on an empty stomach, which is why everywhere it is advised to do body flex exercises in the morning, as soon as the body wakes up, because the most that you can afford before you start exercising is a glass of clean water, and without gas .

But there is such an amendment here, those who wake up very difficult in the morning and find the strength in themselves to crawl to the workplace can relax - the main and basic rule is that you can’t eat anything for three hours before gymnastics. That is, you can study after work, the main thing is that lunch has already been digested, and dinner has not yet been consumed.

Start exercising on an empty stomach!

What else you need to know is the amount of time that you will devote to creating your health and ideal figure. Classes should take about fifteen minutes a day, but, naturally, those who are just starting to learn the basics of the system will spend more time on this matter. The advantage of such work on yourself is efficiency and results, moreover, for a small time investment, but the minus is also significant - if you suddenly stop training without replacing them with other physical activities, you run the risk of gaining even more hated kilograms than you had you before the start of classes, even if you follow a diet. The body again begins to need oxygen, only now much stronger.

Bodyflex for weight loss, reviews

As always happens, there are too many reviews as soon as a novelty appears that puts the whole world on the ears. Naturally, opinions were divided, and diametrically opposed - of course, there are ardent fans of a new and not time-consuming and energy-consuming way to lose weight, and of course, there were those who were extremely skeptical about the new product and claim that the system is malfunctioning and misfires. What's the matter? Let's take a closer look at each of these points of view.

The positive effects of the bodyflex system, according to fans of this gymnastics, are:
loss of extra pounds and volumes, this is primarily:

feeling of empowerment
firm, clear and healthy skin
wrinkles disappear from the face
overall well-being improves

In addition, you can find reviews about how a person was healed by breathing exercises from some serious chronic disease, but we will warn you if everything listed in the list is proven by serious experiments, then the cure of various kinds of sores is not confirmed clinically.

Despite all these advantages that seem at first glance, one should not expect a miraculous effect, this is not a magical act or plastic surgery so that you lose several kilograms in one session. Those who have found the book will say that it mentions the results achieved by the author in just a week of classes, and they are almost stunning!

That's right, but the situation is this: Greer may well have really lost 35 centimeters in seven days in volume from just the middle part of her body, but look how vaguely it is written where these centimeters left. This is a marketing ploy - not a lie, but not an absolute truth either - this volume is summarized from different parts of the body, which is why such an impressive figure is obtained.

In fact, everything will fall into place, if you scatter these numbers around the waist, hips and upper part of the legs, everything will look much more believable. Although, one cannot but agree that this result is also impressive.

Who is bodyflex suitable for?

Firstly, it will be a good option for those who do not have major or non-standard problems with immunity and health in general. But in the presence of a normal level of the state of the body, there is also excess weight, which you don’t want to spend too much time and effort on. A huge plus of the bodyflex exercise complex is that it does not require any special nutrition, that is, a diet as such is not on the list of needs, and even if there are no food restrictions, you can quickly feel the result.

Secondly, it will be an ideal way to keep your figure in good shape for those who do not have enough time for gyms or fitness clubs. You don't need special equipment, you don't need to buy pool passes and waste time. That is why the system has gained almost total trust among women who have just given birth.

For young mothers, this exercise is a salvation, because it is quite possible to have time to do a few exercises until the baby wakes up, and you can do this next to the child without interfering with his sleep in any way - after all, you will not jump rope or lift dumbbells noisily. In addition, financial costs are as minimal as possible.

And most importantly - after giving birth, everyone wants to get back in shape, and as soon as possible, and here is also a direct hit - bodyflex will perfectly not only remove unnecessary weight now, but will help to cope with the problem of muscle flabbiness.

Why bodyflex might not work?

As mentioned earlier, gymnastics is not for everyone and may not help you say goodbye to body fat.

First, the system will not work if you have trained before and your body is familiar with physical activity. If you do not have a lot of extra kilos, most likely this option is not for you. But you can use such exercises in order to keep yourself in shape.

Secondly, the bodyflex complex should be abandoned by those who take certain medications. Now we will explain what. If you are currently taking antidepressants, hormonal drugs, or pregnancy products, your body functions differently and oxygen saturation may not give the effect you expected. By the way, for the same reason, breathing exercises can not always help people with improper metabolism either.

Thirdly, be sure to think before you start training, if you are not ready for daily exercises, you should not expect changes in the body and body condition.

Classes should be regular, you need to do exercises at least six times a week.

Fourth, be sure to pay attention to this item! If you want to definitely lose weight to the passionately desired zero size, bodyflex is not for you. This system is designed to normalize weight and will not help you go beyond the limits that your body sets.

Before you start a set of exercises, measure yourself: waist, abdomen, hips, arms and legs. Write down the data. This is to watch your figure change, measure every seven days. Remember that this program is aimed at dropping body fat and extra centimeters at the same time. The main thing is the volume reduction.

Starting pose:

Standing, feet 30-35 cm wide, hands resting on the legs 2.5 cm above the knees, as if you want to sit down. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

1.Lion

Main pose: this pose is designed to work on the face, cheeks, under the eyes, wrinkles around the mouth and nose. We will first collect the lips in a small circle. Now open your eyes very wide and lift them up as if you were tightening the muscles under your eyes. At the same time, lower the circle of the lips down, thereby straining the cheeks and nasal area, and stick out the tongue to the limit without relaxing the lips. Hold this pose for eight counts. The pose is performed five times.

don't open your mouth too wide. The circle of lips should be small.
stick out your tongue as far as possible

2. Ugly grimace

Get into the initial body flex position. Perform the breathing exercise, and then move into the main pose of the exercise.

Main pose: bring the lower teeth beyond the front and stretch the lips. Sticking out your lips, stretch your neck until you feel tension in it. Now raise your head and imagine that you are about to kiss the ceiling. You should feel a stretch from the tip of your chin all the way to your sternum. Stand straight with your arms thrown back (as if you're on a diving board - this is for balance) and your chin lifts towards the ceiling. Soles must fully touch the floor. Do the exercise 5 times.

Important:

don't close your mouth.
cover the upper teeth with the lower teeth and stick out the lips like a monkey.

3. Lateral stretch

Get into the initial body flex position. Perform the breathing exercise, and then move into the main pose of the exercise.

Main pose: Strengthens the muscles of the lateral surface of the body. Lower your left arm so that your elbow rests on your bent left knee. Stretch your right leg to the side, pulling the sock, without lifting your feet from the floor. Your weight should be on your bent left knee. Raise your right arm and stretch it over your head, over your ear, and pull it further and further to feel how the muscles stretch on the side. The arm should remain straight and close to the head. Do the exercise 3 times to the left side, and then 3 times to the right.

Important:

do not bend your arm at the elbow when you raise it.
the toes of the outstretched leg should be extended.
keep the correct posture. Don't lean forward.

4.Diamond

Starting pose: Stand straight, feet shoulder-width apart, close your arms in a circle in front of you. Keep your elbows high, close your outstretched fingers. Round your back a little to keep your elbows up, but your hands should only touch each other with your fingers, not your palms. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Strengthening the muscles of the hands. Now rest your fingers against each other as much as possible. You will feel the muscle tension coming from both wrists all over your arm and chest. Hold tension for 8 counts. Now take a breath. Repeat the exercise three times.

5.Seiko

Starting pose: Get on your hands and knees and extend your straight right leg to the side, at a right angle to the body. The right foot should be on the floor. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Formation of the muscles of the outer surface of the thigh. Raise your outstretched leg until your leg is parallel to the floor. Pull it forward towards the head. The leg must remain straight. Hold for 8 counts. Lower your leg into the starting position on the floor. Perform the exercise 3 times on each side.

Important:

do not bend the raised leg at the knee.
try to raise your leg as high as possible.
while lifting your leg, keep your arms straight. You can lean slightly in the opposite direction, but try to stay as straight as possible.

6.Boat

Starting pose: Sit on the floor with your legs spread as wide as possible. Without lifting your heels from the ground, pull your socks towards you and point them to the sides. Rest your palms on the floor behind you. Keep your arms straight and do the breathing exercise. Bending your head and pulling in your stomach, hold your breath and take the main pose.

Main pose: Exercise for the muscles of the inner thigh. Move your hands from behind your back forward, bend over and place your hands on the floor in front of you. Keeping your fingers on the carpet, "go" forward, leaning lower and lower. Hold for 8 counts. Repeat 3 times.

Important:

stretching must be done carefully. Stretch relaxed, do not strain.
if you don't feel the stretch in your inner thigh, it means your legs aren't wide enough apart.
try not to bend your knees.

7. Pretzel

Starting pose: Sit on the floor with your legs crossed at the knees. The left knee is above the right. Keep your leg below the knee as straight and horizontal as possible. Place your left hand behind your back and take your left knee with your right hand. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Strengthening the muscles of the outer surface of the thigh, shaping the waist. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso at the waist to the left until you can look back. Hold this position for 8-10 counts. Do this exercise 3 times with your left leg on top and 3 times with your right leg.

pulling the knee up and forward, do it as close to the chest as possible.
bending at the waist, try to look as far behind you as possible.

8. Abdomen

Starting pose: Lie on your back, straighten your legs. Raise your legs so that your knees are bent and your feet are on the floor, at a distance of 30-35 cm. Stretch your arms up. Do not open your head from the floor. Perform a breathing exercise, pull in your stomach and take the main pose.

Main pose: Keeping your arms straight, stretch them up while lifting your shoulders and off the floor. The head should be tilted back. Try to get off the floor more. Get down on the floor - first the lower back, then the shoulders, and then the head. As soon as the head touches the floor, immediately rise again. Pull up and hold for 8-10 counts. Do the exercise three times.

don't sway and don't push back. Just lightly touch the floor with the back of your head and rise again.

9. Scissors

Starting pose: Lie on the floor, stretch and close your legs. Place your hands palms down under your buttocks. Keep your head on the floor, do not raise your lower back. This will help you avoid back problems. Do a breathing exercise, draw in your stomach and hold your breath. Now move into the main pose.

Main pose: Strengthening the muscles of the lower abdominals. Raise your legs together 8-9 centimeters above the floor. Make scissor-style swings as wide as possible so that one leg is above or below the other. The toes should be stretched out. Do this for eight to ten counts. Exhale. Repeat three times.

during the "scissors" feet should be no higher than 7-9 centimeters above the floor.
always pull out your socks.
keep your head down.
swings should be made as wide and fast as possible.

10. Cat

Starting pose: Get down on your hands and knees. Palms should be on the floor, arms and back straight. Keep your head up, look straight ahead. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Universal exercise for toning and tightening all muscles. Tilt your head. At the same time, arch your back, raising it as high as possible to look like an angry cat. Hold this position for eight to ten counts. Exhale and relax your back. Repeat the exercise three times.

if done correctly, this exercise looks like one smooth rolling motion of the body from the abdomen to the back.

If you want to achieve a beautiful figure in 15 minutes, this is what you need. It is bodyflex exercises that help burn excess body fat by performing special aerobic breathing. We will tell you about everything in more detail in this article, as well as give a couple of useful tips.

Features of bodyflex

Bodyflex (bodyflex) is a complex of fairly simple procedures based on holding the breath and breathing with the help of the diaphragm. Saturation of tissues with oxygen can be achieved by holding the breath followed by a deep and sharp breath. The bodyflex method also has a scientifically based explanation: when the cells of the body are saturated with oxygen, their work is more intense and strong. And a set of simple procedures help to direct this work towards burning fat. The main thing is that when performing bodyflex exercises, the skin is tightened., because after weight loss often there are new problems with stretch marks on the surface of the skin. And this method makes it possible to exclude this.
The results of training according to the Bodyflex method:

Significant weight loss
Getting rid of cellulite
Reducing psychological stress
Improved skin condition
Improvement of blood circulation
Improving the digestive and cleansing processes
Health and cheerfulness
Increase in overall body flexibility
Already after 5-7 sessions, a decrease in body volume only in the abdomen up to 5-15 centimeters
Improving well-being (reducing headaches, constipation, snoring, problems of the female genital area)
Body rejuvenation
Volume reduction in problem areas.

Basic bodyflex exercises

To master Bodyflex, learn to "breathe", or, in other words, to do deep diaphragmatic breathing. At birth, we all breathe with our belly, and the chest remains almost motionless. With age, nervous tension grows in us and our internal organs, including the muscles of the diaphragm, begin to tighten more and more.

Starting position: Get on your knees and rest your hands on the floor. Straighten your right leg and stretch it to the side at a right angle to the body. Straighten your back, do not bend your knee, put your right foot on the floor. Next, perform the main breathing exercise, pull in the stomach, hold your breath, proceed to the main pose.
Main position: lift the outstretched leg to the hip line so that the leg is parallel to the floor line. Then pull your leg forward towards your head. Strive to raise the leg as high as possible, but so that it is straight. Hold your breath and hold this pose for a count of eight. Exhale, lower your leg, return to the beginning. Then change legs and repeat the exercise 3 times for each side.

Lie down on the floor. Perform bodyflex breathing. (Exhale all the air from the lungs through the mouth. Inhale quickly through the nose. Exhale all the air forcefully from the diaphragm through the mouth. Hold the breath and draw in the abdomen for eight to ten counts. Relax and inhale.)
Raise straight legs and spread apart. Keep your lower back pressed to the floor. Hold your legs apart while holding your breath for 8 counts. Then lower your legs and inhale. Each next time, the legs can be spread a little wider.

Starting pose: To begin, spread the rug on the floor, get down on all fours and lean on your knees and palms. The arms and back should be straight, try not to tilt your head and look straight ahead. Now do a breathing exercise and, holding your breath and pulling in your stomach, take the main pose.
Main pose: Tilt your head down and at the same time arch your back up, raising it as high as you can, like a stretching cat. Hold this position for eight seconds, then inhale, return to the starting position and relax your back. Repeat the Cat exercise three times and relax.

Starting pose: Sitting on the floor, bend your knees and cross them so that your left knee is over your right. The Pretzel exercise is a two-way exercise, meaning you first do it to one side with your left foot on top, and then to the other side, swapping legs. Try to keep the lower leg straight. Put your left hand behind your back and rest on the floor, and put your right hand on your left knee. Now do a breathing exercise, draw in your stomach, hold your breath and proceed to the main pose.
Main pose: Transfer the weight of the body to the left hand, and with the right hand lift up and pull the left knee as close as possible to you, trying to pull it to the chest. At the same time, slowly turn your body to the left so that you can look back. With the correct exercise, you should feel how the muscles of the hip and waist are stretched. Hold this position for eight seconds, then exhale and return to the starting position. Now switch legs and arms and repeat the exercise on the other side. Do three reps for each side.

You need to get into this position with your hands on your knees, as if you are going to sit down. Now perform breathing exercises, at the end of which you hold your breath and then do the exercise with your face (collect your lips in a very small circle, open your eyes wide and lift them up, and stick your tongue out to the limit in a circle, lowered as much as possible). Repeat 5 times.
Previously reviewed articles:

Always inhale through your nose and exhale through your mouth.
Exercise may cause dizziness. If the dizziness is very strong or does not stop, stop. Sit down and breathe evenly until the dizziness goes away. Then start over.
Ideally the best time for bodyflex is early morning. Your stomach is empty for the longest time, blood circulating as it should. Exercise before meals is 40% more effective than after. At least you should not eat for 2 hours before the exercise.
After performing a set of bodyflex exercises, it is advisable not to eat for half an hour, i.e. at this time, the metabolism in the body is the highest, and it is better if this energy goes to burning fat.