For newbies

Breathing exercise for weight loss bodyflex. What to do and what not to do. The main idea of bodyflex

Paradoxically, with the rapid pace of modern life, we lead an extremely sedentary lifestyle. Machines have saved us from physical work, and as a result, humanity is rapidly growing ... in width. Bodyflex for beginners is a system of exercises that takes only 15 minutes of time per day and replaces a full workout with aerobics. The creator of the complex, Greer Childers, promises to lose 10-35 cm at the waist after the first week of daily exercise.

What is bodyflex for beginners

Bodyflex is a system of exercises specially designed to reduce body fat and give the muscles the necessary tone. This is "yoga for weight loss", as many of the poses are taken from it. The main place is given to special diaphragmatic breathing, due to which oxygen is supplied to the trained muscles. The effect of bodyflex for beginners is based on the properties of oxygen, in the presence of which fat is actively burned, blood circulation is activated and metabolism is accelerated.

Who is this technique for?

Bodyflex is suitable for men and women of any age category, with any initial weight.
For women recovering from childbirth, the bodyflex complex will help regulate metabolism, cheer up and get in shape after long months of pregnancy;
For people with low blood pressure, exercising will help shake things up and feel more alert all day long;
For smokers, bodyflex exercises will clear the lungs and simplify the process of weaning from this habit.

As a type of physical activity, bodyflex exercises have a number of contraindications:

pregnancy;
hypertension;
high body temperature;
increased intracranial pressure;
bleeding;
glaucoma;
hernia;
heart failure and arrhythmia;
bronchial asthma.

What do beginners need to practice

To start doing body flex, you need quite a bit:

Desire and willingness to engage in this type of gymnastics regularly. Even small breaks will nullify all efforts;
Comfortable knitwear. Shoes for bodyflex are not needed, it is more convenient to train barefoot;
A fitness mat is useful for exercises performed lying down;
At first, it is more convenient to do bodyflex if a watch hangs in front of your eyes to determine the time to hold your breath;
If the training is planned together with a video instructor, then you will need a TV or computer;
Measuring tape, notebook and pen for measuring and recording achievements.

Features of Marina Korpan's technique: bodyflex video lessons

Marina Korpan is a well-known bodyflex trainer in Russia and abroad. During training, she noticed that for some people who have problems in the cardiovascular system, the classic bodyflex complex has a negative effect. After consultation with cardiologists and physiologists, the author's bodyflex technique was created, which Korpan patented in Rospatent. The negative impact of the complex was eliminated.

Bodyflex exercises from Marina Korpan are not only completely safe for health, but also help with various diseases. In addition, she diversified her workouts as much as possible, adding dynamics to them, exercises with balls and ribbons. In order for the extra centimeters to begin to “melt”, the Russian coach does not recommend adhering to strict diets. However, if you overeat uncontrollably, bodyflex exercises will bring little benefit. To control the amount of food, Marina recommends eating with a teaspoon.

Before you start mastering the Korpan bodyflex complex, you need to learn the basics of yoga:

"Root lock" (Mula bandha) - draw the muscles of the perineum, anus and vagina into yourself. This allows you to reduce the load on the pelvic organs and the abdominal cavity, distributing energy evenly in the body.
"Middle lock" (Uddiyana-badha) - draw in the stomach (press the "ball" to the spine). Thanks to this exercise, the gastrointestinal tract is massaged, improving its work and restoring metabolism.
"Upper lock" (Jalandhara-bandha) - raise the root of the tongue to the palate and at the same time lower the chin to the chest, from the sternum to the width of the palm. The thyroid gland is massaged, the metabolism is accelerated.

The main breathing technique when doing bodyflex from Korpan:

Feet shoulder-width apart, knees soft. Slowly turning your shoulders, exhale, as if blowing out a candle. The exhalation should be energetic and strong, and the lips should be stretched out with a tube. At the same time, draw in the stomach, pressing it to the spine.
After exhalation, hold a short pause, then sharply, with noise, inhale through the nose. Push the stomach forward, inflating it.
Slightly throw back the head, sharply push the air out through the mouth with the sound "groin". When exhaling, the stomach should “fly up” itself under the ribs, training the internal organs.
When counting to 10, you need to hold your breath, correctly perform the yoga exercises described above and hold all the “locks”.
Just before inhaling, relax, release the “locks”, push the stomach away from the spine, raise the chin. When inhaling, it is impossible to “squish” air in order to avoid a negative effect on the heart.

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Natalya Govorova

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The problem of excess weight, obsessive ideas to lose weight, lose at least a couple of extra pounds is almost every woman. But at the same time, someone leaves it at the level of ideas, not trying to bring it to life, and someone is actively looking for effective methods. For those women who want to get in good physical shape, lose weight, and at the same time improve their health, there is "Bodiflex" (body flex). It's especially cool that .

What is bodyflex? The history of occurrence, features of this type of training

Speaking in "dry" language, then Bodyflex (body flex)- this is special program for body correction, fat burning in body tissues and exercises for those muscle groups that remain passive most of the time. "Bodyflex" is a completely different exercise - deeper breathing in a particular system, and stretching exercises . Unlike all other similar methods, this program is very easy to learn and use, so it is currently enjoying steady popularity. There are more and more adherents of this technique every day, because people involved in body flex demonstrate amazing results to others. The essence of the Bodyflex technique is that with a certain breathing and stretching exercises oxygen is more active and better penetrates the tissues of the body - and, as you know, oxygen has an excellent ability to burn fat.

Who came up with the wonderful Bodyflex gymnastics?
This technique was invented American woman Greer Childers. This woman has three children, and by the beginning of the development of her own gymnastics and regular classes, she wore the 56th clothing size. By the way, Greer Childers came up with her unique gymnastics when she was already over fifty. This woman, at one time completely desperate in the fight against extra pounds, underwent a very expensive course of breathing exercises in order to slightly reduce her threatening weight. But later she took this technique as a basis, carefully reworked the exercises, painstakingly studying all the deep scientific foundations of breathing, and created her own exercises - those that helped her best in the fight against extra pounds.

For this work, Greer Childers attracted various specialists in the field of nutrition, sports, medicine so that they also correct these methods, make them as useful and effective as possible. The best advertisement for Bodyflex is Greer Childers herself, with her great figure , excellent health, the youth of a forty-year-old woman at the actual age of “a little over fifty” and simply amazing weight loss results. In the few years that have passed since the development of the unique and very effective Bodyflex gymnastics, Greer Childers has become not only a slender and self-confident young woman, but also very wealthy, she has a lot of followers and students. The triumphant march of Bodyflex gymnastics around the world is accompanied by the admiration of its active fans, who, with its help, solved all their overweight problems and regained their health.

Video: Bodyflex with Greer Childers, effective weight loss in 15 minutes a day

The essence of the bodyflex weight loss technique

How many women have ever experienced the stress of training in the gym, or adhered to any strict diet, the purpose of which is to lose weight, gain health and fitness, knows that weight loss is a very difficult and sometimes “painful” process . In the process of training and dieting, you have to overcome your strength, clench your will into a fist and set very strict restrictions in your life in order not to gain weight again. The beauty of a woman is a constant work on herself, especially when nature has not endowed her with a stately figure or a good metabolism. Older women are very limited in their choice of diets and workouts - fatigue, problems with the gastrointestinal tract and the musculoskeletal system affect. And most of all it’s a shame when the achieved result suddenly disappears - weight is gained again, health fails as soon as a woman stops actively exercising and dieting.
Fortunately, the new gymnastics "Bodyflex" that everyone is talking about might fit a woman of any age, with any physique and any physical fitness . This unique and inimitable set of breathing exercises gives very fast and amazing results, and at the same time does not require a lot of time to practice or learn the technique. A day, according to bodyflex gymnastics trainers and Greer Childers herself, 15 minutes is enough for classes. Another undoubted advantage of the technique is that, in parallel with the classes of a woman no need to diet and torture yourself with starvation. For one lesson on the bodyflex system burns an average of 2,000 calories - none of all known weight loss systems has such a result.
The main essence of gymnastics "Bodyflex" - correct diaphragmatic breathing. As you know, when women breathe, they expand their chest to the sides, and men breathe with a "diaphragm" - therefore, breathing can be "female" and "male". Women's breathing is due to the fact that a woman, bearing a child, simply cannot breathe with her diaphragm so as not to affect the growing fetus. The Bodyflex technique tells us that we must learn the right diaphragmatic breathing - take a deep breath, then exhale completely and then draw in the stomach, holding your breath for ten minutes. After that, it is reported to follow the breath, followed by relaxation. But the essence of gymnastics is not only in breathing, but also in the selection of special exercises to enhance the effect , acceleration of metabolism in tissues, oxygen metabolism, splitting of fat cells.

The complex of exercises in gymnastics "Bodyflex" is divided into three groups:

Isometric exercises, which are aimed at one particular muscle group, training only one part of the body (abs, calves, etc.)
Isotonic exercises, which are aimed at training several muscle groups (general exercises - squats, tilts, turns, etc.)
Stretching exercises, which are designed to increase the elasticity of the muscles of the body and improve the function of the joints. Thanks to this group of exercises, a woman can forget about osteoporosis and never experience unpleasant cramps, involuntary contractions of facial muscles.

Like all powerful tools that give very fast results, this gymnastics requires a very wise approach to it, reasonable attitude to work . It is necessary to engage in body flex without fanaticism, without significantly exceeding the norms of training in time. As a very effective and powerful tool, bodyflex simply does not need to be forced, and haste can be harmful to health.

Why do they lose weight with bodyflex?

As we noted above, bodyflex causes increased oxygen supply to all tissues and organs body, which allows fat cells to break down quickly. Moreover, fat in the tissues is broken down into various components - carbon dioxide, water, energy. As a result of this gymnastics, all the products of the breakdown of fats are removed from the body very easily. Women who begin to engage in body flex note that they have more frequent urge to urinate , stool normalizes - This is another positive factor that plays a very important role in the breakdown of fat in the human body.
It is very important that body flex become not just another newfangled gymnastics in the life of a woman who wants to lose weight, but her way of life. It is very easy to perform the technique and exercises - as we have already said, this will require no more than 15 minutes of free time daily. Bodyflex is not a reason to go on a diet, but a woman who is trying to improve her health and get rid of excess weight should review your diet towards healthy food rich in vitamins, fresh fruits, vegetables, light and non-caloric.

Have you ever heard of a weight loss method called "Bodyflex"? The exercises that he offers help bring the figure into full order in a fantastically short time! In any case, this is what the "mother" of the popular technique, Greer Childers, says. But not only she. On the forums, you can get acquainted with a huge number of rave reviews from people who were able to gain the coveted harmony due to the fact that they once learned about bodyflex. The results they have achieved are impressive. Today we will tell you what exercises the Bodyflex complex consists of, about the technique for their implementation, about the founder of this unique system, as well as about contraindications to classes, of which there are few, but they still exist.

What is bodyflex and how is it different from regular fitness

Everyone knows that physical activity allows you to burn calories that enter the body with food, and thus prevents the deposition of excess fat - on the one hand, and on the other hand, it helps to melt those extra pounds in the body that have already been accumulated in it. Why do many people who are actively involved in certain types of fitness, can not lose weight in any way? This is a rather complicated question, but we will try to answer it.

Firstly, sports contribute to an increase in appetite, that is, after exercising, a person can eat much more than he should. And this can neutralize the entire effect of fitness. That is, in addition to increased physical activity, in order to lose weight, it is also necessary to make efforts to curb appetite. And, as you know, not everyone has willpower. Secondly, exercises on some muscle groups cause their growth, thereby preventing a decrease in body volume, even if it is possible to expel a certain percentage of fat from it.

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

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

How does bodyflex help you lose weight?

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

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

Method Creator

The bodyflex complex owes its birth to the American housewife Greer Childers. In her book "A Gorgeous Figure in 15 Minutes a Day," she writes that she was once a full and tormented woman. After the third child was born, her figure completely lost its feminine appeal due to excess fat. Greer literally hated herself and her body.

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

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

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

How to breathe while exercising?

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

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

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

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

Bodyflex - exercises for the abdomen

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

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

Bodyflex for face and neck

Bodyflex exercises, according to reviews, can improve not only your figure, but also your face. Thanks to oxygen, facial muscles will acquire tone, complexion will improve, and the skin surface will become smoother; the second chin and wrinkles on the neck will disappear. Well, are you inspired? Then let's start! You have to master only two exercises:

"A lion". Take the main position: standing, legs slightly apart and half-bent, hands resting on the knees. This is followed by bodyflex breathing exercises: while exhaling and drawing in the abdomen, gather your lips into a circle, open your eyes as wide as possible and look up (this tightens the muscles under the eyes). Then you need to lower the rounded lips down and stick out the tongue outward to the limit, while trying not to relax the lips. You will feel the area at the bottom of the chin and the front of the neck tense. Stand 8-10 counts. Pose "Lion" requires 5 approaches. Do not be afraid that during the exercise your appearance will be, to put it mildly, not very attractive. Women practicing body flex are advised to do this alone when no one sees you. Well, since there are no spectators, then there is no need to complex!
"Ugly grimace" is another exercise that is best done face-to-face with yourself. Although it is ugly, it perfectly tightens the neck and chin. First you need to take the initial standing position. Then push the lower jaw forward so that the lower teeth are on the upper ones (remember what a bulldog looks like), stick out your lips as much as you can, as if you are stretching them to kiss someone. Stretch your neck forward and tilt your head up. Fix the pose for 8-10 counts. Do it 5 times.

Hand exercises

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

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

Well strengthens the arms and exercise "Cat". To perform it, get down on the floor, leaning on your knees and palms of your hands, keep your head straight. While holding your breath, arch your back, as cats do when sipping, lower your head down. Count the prescribed 8-10 counts and exhale the air, relaxing. This posture is good not only for the hands, it has a beneficial effect on all the muscles of the body.

Improving the hips and buttocks

Well, what does bodyflex gymnastics offer for weight loss of the buttocks and thighs?

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

Do I need to follow a diet when doing bodyflex?

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

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

Contraindications to exercise

Although bodyflex breathing exercises for weight loss are very good and versatile, they also have some contraindications. You cannot use this method if you:

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

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

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

The popular method of weight loss Bodyflex exercises is an effective way to lose extra pounds and bring the body to athletic fit, flexibility, and increase vitality. Daily bodyflex exercises for 15 minutes will give a noticeable result in a couple of weeks, and after three months they will lead to the desired results.

In ordinary life, when we breathe, a small amount of oxygen enters the lungs. A set of bodyflex exercises are special breathing techniques that allow you to enrich the blood with oxygen in large quantities.

The founder of the unique method of rapid weight loss was the housewife Greer Chaydelrs. The starting point for the formation of bodyflex was a banal situation when a woman, having given birth to three children, began to look for ways to restore her lost figure. Sports did not bring the long-awaited results, but only disappointment and fatigue.

Having once entered a breathing gymnastics course, Greer was able to find the desired shape in a short time. But the high pay and an hour and a half of training prompted her to develop her own method of losing weight and gaining toned shapes in a short time. With the help of experts, by understanding why fat is burned so quickly during breathing exercises, Greer was able to deduce the ideal formula for a magnificent figure in 15-20 minutes a day. At the same time, no exhausting workouts, and even more so diets. Breathe and lose weight! The founder of the technique herself put her body in order in 90 days, reaching size 40 (previously it was 52)

How do bodyflex exercises work?

Breathing exercises are at the heart of bodyflex exercises. The unique breathing technique allows you to supply large amounts of oxygen to muscle and fat tissues. In this case, the load on a certain muscle group sets the direction of oxygen flow.

Lipids or fat, entering into a chemical reaction with oxygen, are broken down. According to numerous reviews, on average, for a week of daily body flex training, the waist decreases to 25 cm.

In addition, the process of losing weight is accelerated due to the normalization of body functions:

increased lymph flow;
metabolism is accelerated;
during breathing exercises, the muscles of the stomach contract, which leads to a decrease in its size.

In addition to reducing the volume of the body, its individual parts are modeled. Knowing which muscles are affected, you can purposefully adjust the figure.

Daily bodyflex exercises give amazing results from a boost of energy for the whole day to cardinal changes in the work of all internal organs and systems:

burning body fat, including internal;
reduction of volumes of all worked out zones;
reduction of cellulite skin lesions;
skin tightening and improvement of its appearance;
increasing the flexibility of the body;
normalization of the gastrointestinal tract, cardiovascular system;
body cleansing;
starting the rejuvenation process;
increase in vitality.

Who is Bodyflex for?

Despite the effectiveness of bodyflex exercises, exercises do not have the same effect on everyone. People in good physical shape, without excessive weight deviations, will practically not feel any improvement in their forms. But those who are far from physical education and have considerable reserves of body fat will get an excellent result after a month of body flex training.

Experts in the field of sports medicine cite the following data: an hour of aerobic exercise allows you to burn up to 350 Kcal, while running burns 700 Kcal. While 15-20 minutes of bodyflex training (according to some books and cassettes, an unrealistic figure sounds) - up to 3500 Kcal! But of course, this is too big a figure, it will be more realistic up to 700 Kcal as when running.

Advantages of the technique

Bodyflex classes last no longer than 15-20 minutes a day. This is enough for a positive effect.
In a short time, the first results appear. After a week of daily training, the waist decreases from 5 to 25 cm.
The bodyflex technique is also aimed at tightening the muscles of the face and neck.
There is absolutely no age limit for classes.
Bodyflex exercises are effective for self-study, without harm to health.

Precautions

Bodyflex exercises have their contraindications. Breathing exercises should not be practiced if there are:

problems with the cardiovascular system;
high intracranial pressure;
aneurysms;
spinal surgery;
ARI, ARVI, and other infections;
development of chronic diseases;
bleeding;
period of pregnancy.

How to breathe correctly?

Mastering the respiratory system is the key to the effectiveness of body flex exercises. The respiratory complex makes up almost 90% of the entire weight loss system. Therefore, before moving on to mastering a series of stretches and aerobic exercises, you should thoroughly work out the breathing practice. This can take from a few days to a month, and you need to carefully work on each stage.

The development of diaphragmatic breathing should take place on an empty stomach, in the morning, in a ventilated room or in the open air. The first steps towards mastering the respiratory system are limited to five minutes.

The initial position in which body flex exercises are carried out: legs apart slightly wider than shoulders, slightly bent at the knees, rest your palms above your knees, direct your gaze in front of you.

Exhalation.

It is necessary to free the lungs from air as much as possible: round the lips and slowly exhale. When the lung sacs are completely empty, close the mouth.

Inhale.

At this stage, the lungs are filled with oxygen to the maximum: a rapid noisy breath through the nose, the lungs are filled to capacity. In this case, the head should be slightly raised. The air is kept inside, the mouth is closed, and no air movement is made through the nose either.

Exhalation.

When exhaling, the muscles of the diaphragm and abdomen tighten. Sharply contracted muscles expel air with force. At the same time, an explosive sound "puff" breaks out. All attention is focused on the work of the diaphragm.

Retention of breath.

The most important phase of the respiratory complex of bodyflex exercises. Tilt your head slightly. Start slowly pulling up the abdominal muscles. There should be a feeling that all the internal organs are slowly entering the hypochondrium zone. The stomach is drawn in more and more, it “sticks” to the spine.

After fully retracting the abdomen, a count of up to eight is counted as follows: 1-1-1, 2-2-2, 3-3-3 ... 8-8-8. The first time you may not be able to endure until the end of the account - this is normal. Breath holding should be stopped as soon as there is an urgent need for air. Breathing practice must be brought to perfection, i.e. until the delay reaches eight. The implementation of a full delay is a sign that the preparatory phase is completed. It is the holding of the breath on exhalation that is the key moment during which static body flex exercises are performed.

Inhale.

After the count is completed, the breathing exercise ends and the involved muscles relax. Now you can inhale through your nose. Inhalation is performed by relaxing the muscles of the abdomen and diaphragm. Air masses, as it were, noisily pour into the lungs on their own.

The best time for bodyflex exercises is in the morning, an empty stomach and intestines do not interfere with the maximum retraction of the stomach. Another time of day is also suitable, the main condition is an empty stomach.
The ideal place for exercise is fresh air. At the very least, the bodyflex room should be ventilated. You can open the window, the door, go out to the balcony.
Breath holding lasts 8-10 cycles. Beginners can reduce the number of cycles to their ability, but start a set of exercises only after all 8 cycles are freely maintained.
Bodyflex exercises should be carried out daily, performing each exercise 3-5 times;
You should not resort to rigid diets. It is enough, if desired, to limit the consumption of sweet and starchy foods.

12 steps to the perfect figure

Diamond

The skin of the hands becomes elastic, tightened; fat is burned.

First, breathing exercises are performed, then when breathing stops, stand up straight, legs at the same width, form a circle in front of you with your hands, pressing the fingers of your left hand to the fingers of your right along the entire length. Keeping your arms at a height can be facilitated by slightly bending your back. Squeeze your fingers hard while counting. Muscle tension should be felt in the chest and arms. The pressure on the fingers lasts throughout the count, at the end of it, take a breath and at the same time return to the starting position. Repeat three times.

Boat

The muscles of the thighs are tightened, cellulite zones are smoothed out, the hips take on attractive shapes.

Starting position: sit on the floor, spread straight legs as wide as possible. Pull the feet towards you, the heels are pressed to the floor, with the palms of straight arms lean on the floor behind you.

In this position, go through all phases of respiratory charging. When breathing stops, put your hands on the floor in front of you and, slowly, bend forward, behind your hands. At the limit point of the slope, bring the count to eight, inhale, straighten up and take the initial position. Repeat three times.

Muscles, skin of the face and neck become elastic, tightened, folds are removed from the neck, the oval of the face becomes clearer.

The initial posture is the same as when setting the breath.

When breathing stops, open your eyes wide and look up. Round the lips and point down. As far as possible to stretch the tongue. Fix for eight cycles, inhale. Do 5 more times.

Grimace

The muscles and skin of the chin are tightened, fat folds on the neck are burned, the skin becomes elastic.

The initial posture is the same as when setting the breath.

After passing through the phases of respiratory charging at the stop of breathing, stick out the lower jaw like a bulldog. Pull lips forward. Tilt your head back. Count to eight, inhale and return to the starting position. Do five more times.

Lateral stretch

Fat is burned from the sides, the waist circumference decreases.

The initial posture is the same as when setting the breath.

First, breathing exercises are performed, and when breathing stops, put the right leg back, without bending, on an outstretched toe. And on the left leg, bent at the knee, lean with the elbow of the left hand, concentrating the weight of the body here. Stretch your right hand over your head to the left. The back does not bend. Count to eight. Relax, inhale. Do three times on each side.

Martin

The muscles of the thighs and buttocks are tightened, become elastic. The hips and buttocks take on attractive shapes.

Starting position: kneel down with your elbows resting on the floor.

Make a “swallow” with your left foot, but pull the foot towards you. At the same time, the buttocks should be extremely compressed. Keep your head up. Now you can start breathing exercises, stop breathing, keep count of cycles. Inhale, take the starting position. Do three times for each leg.

Scissors

The lower abdomen is selected, fat is burned in the problem area.

Initial position: lie face up, legs straight, stretch your palms along the body with the back side down, you can fix them under the buttocks.

Throughout the exercise, the torso and head lie on the floor. Start the respiratory phases, stop breathing, while simultaneously starting to pump the lower press.

Raising your legs 10 cm, stretch your socks. Perform swings "scissors" for an eight-cycle count. Inhale and return to the starting position. Do a couple more times.

Cat

Total removal of body fat from all problem areas.

Starting position: get on all fours. The head is an extension of the back.

Perform breathing passes, when breathing stops, relax the neck muscles, lower your head. Slowly, to the limit, arch your back, fix. Start account. Take a breath, take the starting position. Do just 3-5 times.

Abdominal Press

The stomach is tightened, fat is burned, including internal fat, the work of all internal organs improves, blood circulation is stimulated.

Starting position: lying face up, rest your feet on the floor, spreading them shoulder-width apart.

Stretch your arms up. At the same time, do breathing passes. When breathing stops behind the hands, raise the shoulders, bend the head back. Shoulders and chest rise as far as possible. When the count is over, take a breath and, slowly, take the initial position. Start repeating right away. Do five pulls in total.

Seiko

The hips are tightened, become elastic, the effect of "riding breeches" is eliminated by burning fat on the hips.

Starting position: kneel down, rest your palms on the floor.

Put your right leg aside with your feet on the floor. Do breathing exercises. When breathing stops, raise the right leg parallel to the floor. After finishing the count, take a breath and take the starting position. Do three lifts for each leg.

Pretzel

Decrease in hip and waist circumference.

Starting position: sitting on the floor, put one knee on top of the other. Then the position of the knees changes.

So, if the left knee is on top, then with the left palm one should lean on the floor from behind, and with the right palm take hold of the left knee. After passing the respiratory stages, at the stop of breathing with the right hand to the possible limit, pull the knee to the body. Turn your body to the left side. Make three turns on each side.

Bodyflex is a well-known and sought-after training technique based on a unique breathing technique, resulting in significant weight loss. Bodyflex for beginners is the initial stage of training, during which the basics of the system are mastered.

Bodyflex exercises in photos

More and more women, men, teenagers are resorting to Bodyflex gymnastics. What is this technique, with the help of which they acquire slender forms in front of the eyes? A person does not need to sit for hours in the gym, limit himself to food, go on diets, drink dietary supplements and drugs for weight loss. Just fifteen minutes of daily miraculous exercises - and the centimeters begin to melt. Let us consider in more detail what kind of secret “Bodyflex” is fraught with, how effective it is, whether there are any contraindications, and what exercises help to find slender forms.

The history of the appearance of this gymnastics

"Bodyflex" - what is this complex? This is a combination of breathing "diaphragmatic" exercises, special stretching poses, as well as isotonic, isometric stances. This gymnastics came from America. In 1985, an ordinary housewife, Greer Childers, created her own Bodyflex program, based on medical research and her own experiments.

The woman did not have medical or any physiological knowledge, but she had an excellent result in gaining slender forms. In just three months, she replaced size 52 with size 40. It was not enough for her to perform a set of breathing exercises, she needed to understand how fat is burned, how muscles become toned, how a person loses weight.

It took months of interviews with doctors, private practice sessions with weight loss enthusiasts, testing new exercises before it became popular. Five years later, the first CDs with breathing exercises were released, and eleven years later, television shows with Greer were already being released. More and more followers and trainers of this direction - "Bodyflex" appeared.

The secret of breathing exercises

Her ancestor Childers focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:

smooth exhalation with a mouth folded with a tube, with simultaneous retraction of the abdomen closer to the spine;
a sharp breath through the nose to failure, while the lips are closed, but;
exhale to the last molecule from the lungs with a deep pronunciation of "groin", while the stomach again "sticks" to the spine;
eight to ten seconds of holding the breath with the simultaneous tightening of the abdomen under the ribs, so that a kind of "cup" is formed;
normal breath.

Critics are perplexed about what kind of oxygen we are talking about if the body is filled with carbon dioxide. Its presence is evidenced by sweating, dizziness, increased pressure. That is, according to critics, the body loses weight not due to oxygen, but due to stress from an excess of carbon dioxide. However, such "persecutors" ignored the study of Greer's books, which describe the whole theory of the work of breathing, and also give a set of respiratory gymnastics with a description of its action.

The role of oxygen and carbon dioxide in breathing

Greer emphasizes that when you hold your breath, the amount of carbon dioxide increases. Because of this, the arteries expand, the cells prepare for more oxygen uptake, while the brain sends a signal to the tissues to utilize the available oxygen, which just “melts” the fat. That is, how much oxygen was inhaled with a “hissing” nose, so much lipids will burn.

Even after training, breathing exercises allow a person to breathe diaphragmatically, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes the rapid absorption of nutrients and the removal of toxins. Due to it, immunity is strengthened, a person is less sick. With the systematic implementation of "Bodyflex", the feeling of fatigue disappears.

Deep breathing relaxes the nervous system, fights stress, migraines, and depression. Burning lipids, tightening muscle mass and increasing energy in humans is the main goal of Bodyflex. The course is not aimed at losing extra pounds, this is just a pleasant side effect.

Who is this exercise for?

Greer emphasizes that her breathing exercises are suitable for everyone - women, men, teenagers, the elderly. She cooperates with various doctors who confirm the safety of the technique for their patients (cardiovascular and respiratory diseases, allergies, bedridden patients).

This set of exercises has no boundaries in terms of age, weight, diseases, since its classes can be changed to fit your conditions. You can’t get a person out of bed, but you can perform simple Bodyflex breathing without exercise. Runny nose? Then just breathe in the bathroom filled with hot steam. Arthritis? Do not pull your hands up, fold them, put a soft rug under your knees. Painful critical days? Do not do complex exercises, just breathe or skip one or two classes.

This complex is suitable for those who want:

quit smoking,
tighten the muscle corset,
drop a couple sizes
become cheerful, energetic, active,
strengthen immunity,
develop lung capacity.

We think that now you understand the advantages of this gymnastics, who needs Bodyflex, what it is.

Contraindications

Now we will consider who should not do this gymnastics, and then we will move on to the analysis of breathing exercises. Greer forbade pregnant women, as well as people after surgery, to practice Bodyflex. She did not observe complications in those who worked under her supervision. Delayed results after the third week of training have been noted in people taking hormonal, contraceptives, antidepressants, as well as in those who have a slow metabolism.

Other results were shown by the "Russian Bodyflex". Marina Korpan (reviews of students indicate that she is a highly qualified fitness trainer of the Russian State University of Physical Culture, Pilates, aerobics, callanetics, training for pregnant women, a specialist in losing weight using breathing techniques), based on classes with Russian citizens, identifies the following contraindications for people who have:

How to do gymnastics?

All exercises begin with a special bodyflex pose. What is this stand?

Spread your legs to the sides by thirty centimeters.
Bend them at the knee.
Tilt your body forward.
Rest your hands on your feet (above your knees).
Look ahead.

The pose resembles a person who wants to sit on a chair. In this case, the back should be straight during the three stages of breathing. As soon as you need to pull your stomach under the ribs, lower your head down, then the massage of the internal organs will be more effective.

After you do not breathe for eight to ten seconds, while simultaneously performing certain Bodyflex exercises (the photo of the poses is presented below). Try to squeeze the muscles until tremors appear, while not relaxing the stomach.

If you really want to breathe in, do not endure, breathe in immediately. Over time, the volume of the lungs will increase, then you will easily withstand a ten-second pause. During exercise, you may feel dizzy. This phenomenon is the norm of the first week of doing classes. If the discomfort persists or worsens, check with your doctor. Also, when performing certain exercises, cramps may occur. Then just straighten your limbs, relax your muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different muscle groups.

Exercises for the face, neck

A lion. This exercise will help tighten your cheeks. From the preparatory pose, after raising your head, open your mouth with a tube, stick out your tongue to the very root, while opening your eyes wide.
Ugly grimace. This exercise tightens the neck muscles. From the preparatory pose, while holding your breath, raise your head up, looking at the ceiling. At the same time, stick out the lower jaw forward, try to close your lips, forming the letter “o”.
An ugly grimace in a standing position. After holding your breath, straighten up, do the same with your face as in the previous exercise, only move your hands back parallel to the floor, lifting them up to the maximum. The back should be straight.

Repeat these Bodyflex lessons for beginners five times. If shortness of breath occurs, first restore breathing, then again take the preparatory pose, then do the exercise. Remember, the main thing in this gymnastics is breathing, especially inhaling with a hissing nose. If your breath is hitched, then when you perform a new approach, you will simply inhale less oxygen or you will not be able to draw in your stomach, which means that less fat cells will burn.

Exercises for the chest, waist, hips, buttocks, legs

Diamond. Close your hands in your fingers in front of you. Do not lower or raise your elbows, keep straight, parallel to the floor. If you can't keep your elbows up, round your back. Breathe in, then begin to press your fingers against each other, keeping your elbows straight.
Pulling the leg back. Get on your knees, leaning on your elbows and palms of your hands. Stretch one leg, resting your toe on the floor, head raised, look in front of you. Next, take a breath, and while retracting the abdomen, raise your leg high, while the sock is directed towards you. Squeeze your buttocks at the same time.

For the abdomen, perform the following Bodyflex complex (do exercises for weight loss in each direction three times).

Lateral stretch. From the preparatory pose, with your left elbow, lean on your left knee, with your right foot stretch your toe to the right, and with your right hand to the left. At the same time, do not tear your right foot off the floor, and do not bend your right arm at the elbow, hold it above your head.
Abdominal Press. Lie on your back, bend your knees, spread your legs apart. Raise your hands up, do not take your head off the floor. Breathe out, pull your arms up, lifting your shoulders and shoulder blades off the floor, head thrown back. If this exercise is hard to do, then watch the Bodyflex lessons with Marina Korpan, who made many exercises easier, diversified, modified.
Scissors. In the supine position, stretch your legs and lay next to each other. Place your hands under your buttocks to press your lower back to the floor. Perform a breath. Then raise your legs from the floor ten centimeters, making wide, quick horizontal crosses with your legs.

For the hip area, the following Bodyflex gymnastics for weight loss is offered.

Seiko. Get on your knees and hands. Set aside your left leg at a right angle relative to the body. Breathe in, and then while drawing in the abdomen, lift this leg up and pull forward to the head. The position of the toe does not matter, the main thing is to raise the leg higher each time without bending it at the knee.
Boat. Sit with your legs spread out to the sides as much as possible, pull your socks over you, put your hands behind your back, lean on them. Breathe out, then bend your body to the floor, hands "go" forward, stretching the muscles of the thighs. The knees must not be bent during the exercise.
Pretzel. Sitting on the floor, you need to bend your knees, while the left leg should be higher than the right, which cannot be bent. With your right hand, hold on to your left knee, and with your left hand, behind your back. Perform breathing, then try to pull your leg closer to your chest and at the same time turn your body in the opposite direction.
Stretching the hamstrings. In a prone position, raise your legs perpendicular to your torso, point your toes down so that your feet become straight. Grasp the front of your calves with your hands, keeping your head on the floor during the entire exercise. Take a breath, then begin to slowly draw your legs to your chest.
Cat. Get on your knees and hands, back straight, look straight ahead. Perform breathing, now lower your head and at the same time arch your back, as if hung by a hook.

For beginners, this Bodyflex complex will be enough. Exercises for weight loss, which are described above, must be performed three times. Please note that gymnastics can be varied or exercises can only be performed on problem areas. For example, you need to remove the stomach, then do the exercises “Side Stretch”, “Scissors”, “Abdominal Press” and you can add “Pretzel”. But it is best to work on all areas at the same time, and once you have achieved the desired shape, go only to those areas that need to be corrected.

Bodyflex results: before and after

Many losing weight do not see their results, since only a few lose kilograms, but centimeters “melt” for everyone. Therefore, before classes, start a notebook, where you enter the data weekly:

date of measurement,
volume under the breast (above the navel by two centimeters),
waist size,
volume under the waist (below the navel by five centimeters),
hip size,
the volume of the leg at the widest part,
arm circumference at its widest point.

In addition, every week write about your achievements: how many centimeters it took in each zone, what was the weight, how do you feel. Then you can see your successes or small failures. Please note that for the breathing technique, there are also periods of “downs”, when the weight can stand still. Do not panic, do not break down, continue to do "Bodyflex".

What are these recessions? This is the reaction of the body to In fact, he will not understand what they want from him. If you stop exercising, then the weight will begin to grow rapidly, and if you persist, then the fat cells will continue to be burned. Such a respite can last from several weeks to several months.

Important about gymnastics

Exercises should be performed daily until you get the desired shape. Further, you can reduce classes to two times a week. Perform the complex on an empty stomach in the morning, then activate the metabolism, feel cheerfulness. But you can do it at any time, just don’t eat for two hours before classes, and don’t eat for at least half an hour after the complex. You can drink only water without sugar, gas.

"Bodyflex" does not restrict food, does not focus on diets, but in order to achieve quick results, it is necessary to exclude sweet and starchy foods, ketchups, mayonnaises and other unhealthy foods. Of course, you can not exclude them, over time, your body will quietly switch to smaller portions of a healthy diet by reducing the volume of the stomach. It's just that your path to gaining slender forms will be a little slower than those who combine proper nutrition with the Bodyflex system.

Before and after photos of losing weight become proof that without surgery and strict diets, you can achieve the desired shape. These people can afford weakness, but in moderation. For example, not to eat a piece of cake every day, but to arrange a holiday when you lose the next size in clothes with a half portion.

So, let's sum up. "Bodyflex" with the help of breathing, special stretching poses tightens the muscles, which is why centimeters go away. On average, for the first week in the hips, waist, legs, it takes from ten to thirty-five centimeters. If the weight is worth or the results are below the average norm, then the reason is the incorrect execution of breathing, isometric and isotonic postures. Also, malnutrition affects the lack of results, that is, you increase the amount of sweets and starchy foods in the diet, hoping that oxygen will burn all the calories consumed.

In order to perform each exercise correctly, first do them without watching your breath, remember their sequence. Next, learn how to breathe correctly, put your hand on your stomach and chest to make it clearer. After the preparatory pose, quickly move on to the main complex, since there is an eight to ten second countdown from it.

When your figure reaches ideal forms, you can add a power load. Just put weight bracelets on your wrists and legs. Such exercises are most important during menopause, as bones become brittle during menopause. Combine classes, add your stretches and lose weight for health!