Bodyflex print exercises. Bodyflex exercise "Pulling the legs back" Bodyflex - exercises for the abdomen

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.

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

What is bodyflex breathing exercises?

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

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

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

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

Principles and features of "air" weight loss

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

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

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

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

Bodyflex breathing exercises: exercises for every woman

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

Morning is the best time to exercise.

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

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

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

Basic rules for classes

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

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

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

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

Contraindications for bodyflex exercises

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

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

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

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

Technique of breathing exercises bodyflex

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

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

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

There are 5 main stages of breathing:

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

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

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

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

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

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

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

Complex of respiratory gymnastics bodyflex

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

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

The complex includes the following exercises:

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

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

Bodyflex program (BodyFlex) , was created by American Greer Childers.
Bodyflex is similar to morning exercises. These exercises are perfect for women with a low level of physical activity and can be well combined with any diet.

Gymnastics is based on a combination of deep breathing with exercises to increase flexibility and strengthen the main muscle groups.

The program includes 12 exercises to be performed before breakfast for 15 minutes every day. According to the recommendation of Greer Childers, the program should be used on an empty stomach, it is enough to drink a glass of liquid (juice, water, tea) before exercise.

The proposed exercises are of a health-improving nature, and with everyday performance they will help to slightly strengthen the muscles of the thighs, improve joint mobility and elasticity of muscles, ligaments, tendons. The value of the program lies in its simplicity and short duration.

The program uses isotonic, isometric and stretching poses for breathing exercises so that you can tighten your muscles while burning fat. Isometric exercises tighten one muscle group relative to another group or a fixed object. Isotonic exercises use the body's own resistance.

It is important to remember how five-stage breathing is performed: exhale, inhale, exhale strongly, hold your breath, lower your head (if the exercises are done not lying down), draw in your stomach - and as soon as you draw in your stomach, you should immediately take the desired position, holding your breath and remaining in this pose for 8-10 accounts.

"Bodyflex" can be changed, simplified, complicated. Even just doing breathing exercises, you will become more energetic.

To increase the effectiveness of the program, it can be performed 2 times a day. The first in the morning, and the second in the evening - before dinner, but on the condition that you did not eat anything for 2 hours before that.
BREATHING TECHNIQUE

The initial position (it is easiest to learn how to breathe correctly in it) - legs 30-35 centimeters wide, hands resting with palms two and a half centimeters above the knees (as if you want to sit down). Look straight ahead.

Five stages of breathing

Step 1: Exhale all the air from your lungs through your mouth.

The first thing to do is exhale all the air through your mouth. Gather your lips into a tube, and slowly and evenly release all the air from yourself without a trace.

Step 2: Breathe in quickly through your nose.

Once your lungs are empty, stop and purse your lips. Without opening your mouth, quickly and sharply, fill your lungs with air to capacity. Inhale strongly and quickly. The breath should be very noisy.

Step 3: Exhale all the air through your mouth

"When your lungs are full of air and you feel that you are no longer able to inhale, raise your head a little. Squeeze your lips, bite them, as if spreading lipstick on them. Now you will sharply exhale all the air, and as low as possible in the diaphragm "Now open your mouth wide and start exhaling. You should get something like "groin!" sounds, but the sounds should come from the diaphragm, and not from the lips or throat. Mastering this deep exhalation is quite difficult, and you may need to one try to get it in. For the first time, you might even want to cough (from your lungs, not your throat) and try to imitate the correct sound, as if it really comes from deep in your lungs. You will understand when the breath is done correctly - "groin! "it will turn out whistling."

Step 4: Hold your breath and do a tummy tuck for eight to ten counts.

After exhaling all the air, close your mouth and hold your breath. Hold the air all the time while doing this exercise. Tilt your head, draw in the stomach and lift it as high as possible. This is called "pulling in the belly" and is part of the exercise to flatten the belly. If you tilt your head towards your chest, it will simply be easier for you to pull your stomach up, because the abdominal muscles are often very weak. Keep your stomach drawn in, without inhaling, for eight to ten counts, counting "one thousand one, one thousand two, one thousand three ...".

Step 5: Relax and Breathe

Relax, inhale and release your abdominal muscles. As you inhale, you should feel the air rushing into your lungs.

To summarize: exhale - inhale - exhale - hold the breath - inhale.

It will take time to master this breathing exercise. When the breathing exercise is easy for you, proceed to the study of a set of exercises. From all the proposed exercises, you can choose the ones that you need.

When exercising, you may experience 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.
When you first start doing Bodydex, you may have shortness of breath in the middle of a fifteen-minute complex. This is also completely normal. Keep practicing to develop strength and endurance, and soon you will be able to perform the entire complex without stopping.
The optimal time to perform Bodyflex is in the morning on an empty stomach. In any case (even if you exercise during the day or in the evening), try not to eat food before starting classes (within 2-3 hours). The last meal before classes should be easy (fruits, vegetables).

A set of exercises

1. "Lion"

This exercise trains not only the body, but also the face with the neck.
Starting Posture: This is a normal standing posture, feet 30-35 centimeters apart, hands resting palms on feet two and a half centimeters above the knees. Like you're about to sit down. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.
Basic Pose: This pose is designed to work on the face, cheeks, under the eyes, wrinkles around the mouth and nose. It is taken from the yoga "lion pose", but done a little differently. In a yoga posture, you simply open your mouth wide, relaxing your lips - you get the "wide mouth of an old lion." We will first collect the lips in a small circle. Now open your eyes very wide and lift them up (this is how you tighten the muscles under the eyes). At the same time, lower the circle of the lips down (straining the cheeks and nasal area) and stick out the tongue to the limit (this works on the area under the chin and neck), without relaxing the lips. Hold this pose for eight counts. The pose is performed five times.
- Don't open your mouth too wide.
- when you stick your tongue out as far as possible from a low small circle of lips, you should feel how the muscles stretch from the area under the eyes to the very chin. - when performing this exercise, you can either remain in the initial breathing position all the time, or straighten up after pulling in the abdomen. Standing, perform the main pose for eight counts, and with an exhalation, return to the starting pose.

2. "Ugly grimace"

Starting Pose: You may want to do the exercise without the breath part first. Stand up straight, push your bottom teeth past your front teeth (the dentist would call this an overbite) and stick out your lips as if you're trying on someone. 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. Don't be surprised if your neck hurts the next morning. It's just that these muscles have never worked before. Once you've mastered the exercise (and understand how it lives up to its name), combine it with the rest of the exercise.
Starting posture - basic breathing posture, legs apart, hands over knees, buttocks in a position as if you are about to sit down. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.
Basic posture: Neck and chin in the position described above. 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 five times, each time holding your breath for 8 counts.
- do not close your mouth - cover your upper teeth with your lower teeth and stick out your lips like a monkey. - do not rise on tiptoe when you reach for the ceiling. You can not only lose your balance, but also stretch your muscles too badly.
- between repetitions, be sure to return to the main breathing position. Relax and keep going.

3. "Side Stretch"

Strengthens the muscles of the lateral surface of the body.
Starting posture: Take the basic breathing position - feet shoulder-width apart, knees bent, palms two and a half centimeters above the knees, buttocks in such a position as if you are about to sit down, head looking forward. Do a breathing exercise, draw in your stomach and take the main pose.
Basic Pose: 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 the bent left knee. Now lift your right arm and stretch it over your head, over your ear, and pull it further and further to feel the muscles stretching on the side, from the waist to the armpit. The arm should remain straight and close to the head.
Hold the pose for 8 counts, take a breath. Do the exercise three times to the left side, and then three times to the right.

Do not bend your arm at the elbow when you raise it in order to properly stretch. Just stretch and stretch your muscles.
- the toes of the outstretched leg must be pulled back in order for the stretch to be really good.
- Maintain the correct posture. Don't lean forward.
- if the posture is correct, you will look a bit like a discus thrower

4. "Pulling the leg back"

Strengthening the gluteal muscles.
Starting Pose: Sit on the floor, resting on your hands and knees. Now get down on your elbows. Stretch your leg straight behind you without bending your knee, your toes pointing down and resting on the floor. The weight should be on your elbows and your arms, which are directly in front of you, palms down. Your head is up and you are looking straight ahead. Perform the entire five-stage breathing exercise: exhale, inhale, exhale powerfully, hold your breath, lower your head, pull your stomach in. Pulling in the stomach, hold it and take the main pose.
Basic pose: Raise the straight leg laid back as high as you can, the toe is still towards you. Tighten and connect the gluteal muscles. Hold the position and breath, squeeze and unclench the buttocks, perform the exercise for 8 counts. Release your breath and lower your leg. Do the exercise three times with one leg and three times with the other.

Do not pull your socks up during this exercise. This will change the path of the blood (which carries fat-burning oxygen) and send it to the calf area. And now we need to work not on the calves, but on the gluteus maximus muscles. Your socks should always be turned towards you.
- keep your leg perfectly straight. Don't let your knee bend. This helps to create tension in the gluteal muscles.
- Never do this exercise if you are not leaning on the floor with your elbows. If you do it on your hands and knees, you may injure your back.
- As with all of the following exercises, do not waste valuable time getting into the right position after pulling in the stomach. The countdown starts only when you take the main pose. Take the main pose after pulling in the abdomen quickly.

5. Seiko

Formation of the muscles of the outer surface of the thigh.
Starting Pose: Stand 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.
Basic Pose: Raise the outstretched leg until the leg is parallel to the floor. Pull it forward towards the head. The leg must remain straight. In this exercise, the sock can be pulled and bent - it does not matter. Just hold on for 8 counts. Take a breath and lower your leg into the starting position on the floor. The exercise should be performed three times on each side.

Do not bend your raised leg at the knee. This relieves tension on the inner thigh.
- Try to raise your leg as high as possible. For the first time, most people manage to lift it only 9 centimeters above the floor.
- Raising your legs, keep your arms straight. You can lean slightly to the opposite side to keep your balance, but try to stay as straight as possible.

6. "Diamond"

Strengthening the muscles of the hands.
Starting pose: Stand straight, feet shoulder-width apart, lock your hands 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.
Basic pose: Now press 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.

Only fingertips should touch each other.
- do not drop your elbows. Otherwise, the pressure will not fall on the upper arms, but only on the chest.

7. "Boat"

Exercise for the muscles of the inner thigh.
Starting Pose: Sit on the floor with your legs spread as wide as possible in an inverted "V" shape. Keeping your heels on the ground, pull your toes toward you and point them out to the sides to further stretch your inner thighs. Rest your palms on the floor behind you. Keep your arms straight and do the five-step breathing exercise. Bending your head and pulling in your stomach, hold your breath and take the main pose.
Basic pose: Move your hands from behind your back forward, bend at the waist and place your hands on the floor in front of you. Keeping your fingers on the carpet, "go" forward, gradually leaning lower and lower. You will feel a stretch in your inner thighs. Hold for 8 counts. Exhale, put your hands behind you and start again. Repeat the exercise three times.

Stretching must be done carefully. When leaning forward, do not make sudden movements - this can cause injury. Just stretch. Stretch forward and stay in this position, then stretch a little more and wait again, lengthening and stretching the muscles. Stretch relaxed, do not strain.
- This exercise can be done with the help of a table leg. Place your feet on either side of the table leg as wide as possible. In the initial position, hold on to the table leg (which should be about thirty centimeters from the chest) with both hands, and after completing the respiratory part and holding the breath, pull the chest forward with the table leg and linger for 8 counts.
- if you don't feel the stretch in your inner thigh, it means that your legs are not wide enough apart. If you haven’t stretched for a long time, it will be quite difficult for you to do this. Don't lose your perseverance!
- Try not to bend your knees. This reduces stretch.

8. "Pretzel"

Strengthening the muscles of the outer surface of the thigh, shaping the waist.
Starting Pose: Sit on the floor with your legs crossed at the knees. The left knee should be 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: Weight falls on the left hand. 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. You should feel how the muscles of the outer surface of the thigh and waist are stretched. Hold this position for eight to ten counts. Exhale and start again. Do this exercise three times with your left foot on top and three times with your right foot so that your right hand is behind you, your right knee is pulled up with your left hand, and you turn to the right.

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. You will feel how it affects the stretch.

9. "Hamstring Stretch"

Strengthening the muscles of the back of the thigh.
Starting position: Lie on your back. Raise your legs perpendicular to the floor. Pull your socks towards you so that your feet are flat (if you have back problems, you can put a pillow under your buttocks). Reach up to your feet and grab the top of each calf with your hands. Don't drop your elbows. (If you can’t reach your calves, just keep your hands behind your knees.) Keeping your head and back on the floor, do a breathing exercise: exhale, inhale, exhale strongly, hold your breath, draw in your stomach (remember that when you lie down, in front of retraction of the abdomen does not lower the head). Pulling in the stomach, immediately take the main pose.
Basic Pose: Keeping your legs straight, use your hands to gently bring them closer and closer to your head without lifting your buttocks off the floor to stretch your hamstrings. You will feel a stretch there that you have never felt, perhaps never, because you have never worked on this zone. Hold this position for 8 counts. Exhale and return the legs to the starting position, socks towards you, hands around the calves. The exercise is performed three times.

Try not to bend your knees, although at first you will have no other choice, because you are not as flexible as you thought. Let your goal be a straight and thin line from the feet to the buttocks. Every day you will get better and better.
- do not tear your buttocks off the floor, because this negates the benefits of the exercise. You need to stretch your hamstrings, and if you lift your glutes, the stretch will be in the wrong place.
- always keep your head on the floor. Don't let her rise while you're counting.
- keep your feet straight.

10. "Abdomen"

Strengthening the abdominal muscles
Starting position: Lie on your back, straighten your legs. Now raise your legs so that your knees are bent and your feet are on the floor, 30-35 centimeters apart. 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.
Basic pose: Keeping your arms straight, stretch them up, at the same time lifting your shoulders and lifting yourself off the floor. The head should be tilted back. Look at an imaginary point on the ceiling behind you. Try to get off the floor as much as possible. Let your shoulders and chest rise as high as possible. Now lower yourself to the floor - first your lower back, then your shoulders, and then your head. As soon as the head touches the floor, immediately rise again. The head should remain tilted back. Raise your hands up. Pull yourself up and stay in this position for 8-10 counts. Do the exercise three times.

In the basic pose, keep your head tilted back with your chin up so as not to injure your neck. Find a point on the ceiling behind you to look at as you pull yourself up. So the head will take the correct position. By keeping your chin on your chest, you will be fooling yourself - instead of the abdominals, the head and shoulders will do all the work.
- never sway or push back. You need muscles to work, not physical laws. Imagine that you pull yourself up by the arms and lower yourself again. Do not rest when you are on the floor. Let the abdominal muscles constantly work. Just lightly touch the floor with the back of your head and rise again.

11. "Scissors"

Strengthening the muscles of the lower abdomen
Starting posture: Lie on the floor, stretch and close your legs. Place your hands palms down under your buttocks to support your back. 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.
Basic pose: 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.
Do's and Don'ts:
- always keep your palms under your buttocks and press your lower back to the floor so as not to hurt your back. Don't let your back arch.
- during the "scissors" feet should be no higher than 7-9 centimeters above the floor. This gives the most tension to the abdominals.
- Always point your toes out to add stress to your abs and hips.
- Don't raise your head.
- swings should be made as wide and fast as possible.

12. "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.
Basic pose: 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.

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

Before using the recipe, consult a specialist.

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:

1. 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.
2. After exhalation, hold a short pause, then sharply, with noise, inhale through the nose. Push the stomach forward, inflating it.
3. 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.
4. When counting to 10, you need to hold your breath, correctly perform the yoga exercises described above and hold all the “locks”.
5. 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.

Read and watch also.

Bodyflex is considered one of the most effective breathing exercises, as a result of which you can lose extra pounds. This technique combines different types of exercises with specific types of load. About what it is, how it works and what it affects, read this article.

All exercises are performed in certain poses, as a result of which all the necessary muscles and muscles are trained, they become more elastic and elastic, the skin is tightened, and cellulite and wrinkles gradually disappear ( if they were before).

What is bodyflex: features and principles

Bodyflex with Marina Korpan is a fairly easy-to-use and very practical program aimed at losing weight and sipping flabby muscles. You only need to spend 15 minutes on this gymnastics a day, so you can quite easily include it in your main routine.

Bodyflex exercises for weight loss were divided into several main groups.

Namely, three:

• Isometric. Such gymnastics is aimed exclusively at one specific muscle group. For example, you squeeze your hand into a fist, and at that moment only the muscles in the area of ​​\u200b\u200bthe hand are tense.
• Isotonic. At the time of performing such exercises, several muscle groups are involved at once. For example, you press with one hand on the other. At the moment, you have both hands involved in the exercise.
• Stretching. This group of exercises is aimed at training muscle elasticity. It is not enough to have inflated muscles. It is necessary that they are still resilient and elastic. Then the spine will not wedge, and the body will be more mobile, and convulsions will not torment.

It helps keep the body healthy and strong. After all, most people breathe shallowly, and as a result they get a huge number of different diseases.

It is also worth noting that bodyflex exercises make the muscles of the abdomen and abdominal cavity much stronger, massage them, and this whole complex helps to avoid constipation and various intestinal diseases. Also, such gymnastics helps to cope with cellulite, it is an excellent solution to combat wrinkles, and has a very positive effect on the human body and well-being in general.

Bodyflex enriches the human body with oxygen. For example, if you hold your breath for about ten seconds, carbon dioxide will accumulate in your blood. As a result, your arteries will dilate and gradually prepare to take in more oxygen. And a large amount of oxygen helps not only to cope with excess weight, but also with poor health.

Benefits of bodyflex exercises:

• With their help, your waist can decrease by about ten centimeters in five to seven sessions.
• A set of such exercises will not take much time from you, only fifteen minutes a day.
• You can do body flex anytime and anywhere (at home, at work, in class with a trainer).
• Bodyflex has no age restrictions.
• Bodyflex is the only gymnastics that not only trains the body, but also promotes facial rejuvenation.

Bodyflex features:

• Significantly speeds up the metabolic process.
• Breaks down fat deposits by saturating the body with a large amount of oxygen.
• Strengthens the lymphatic flow, due to which slags and toxins are removed from the body.
• Bodyflex works simultaneously in two directions - it breaks down fats and can modulate individual problem areas (thighs, buttocks, and so on).
• Beneficial effect on the stomach.

Bodyflex for weight loss: how does it affect and how much can you lose weight?

The effect of bodyflex exercises is to burn excess fat cells, stretch muscles and rejuvenate the skin. Such breathing exercises contribute to the intake of more oxygen into the body. It travels with the blood to the muscles and begins to actively break down body fat, as well as remove all toxins and slags from the body. Even a 15-minute morning complex will help you spend energy efficiently and keep yourself in great shape.

What is the mechanism for saturating the body with the necessary amount of oxygen during body flex training? So you hold your breath for eight to ten seconds. At this point, carbon dioxide builds up in your blood, your arteries dilate, and your body gradually becomes more prepared to absorb more oxygen more efficiently. This extra oxygen helps the human body get rid of excess weight, chronic fatigue, bad mood, lack of energy, and so on.

It should also be noted that the bodyflex morning set of exercises perfectly strengthens the abdominal muscles, massages the abdominal organs, eliminates indigestion (if any) and prevents constipation. So, we can safely say that bodyflex gymnastics can have a beneficial effect not only on your muscles and weight, but also on some internal organs.

When “excess” oxygen appears in the body, the body needs to use it somehow, and it creates new capillaries.

With the help of a set of bodyflex exercises, you can easily lose weight in three months by five sizes. This has already been proven by a woman who is the founder of this type of gymnastics. Greer Childers went from size 52 to size 42 using body flex.

If you do breathing exercises regularly, then you can see the first results in a week or two. While fitness and training in the gym bear fruit after about a month and a half of enhanced training. You can’t take a break for more than one or two days, because you will have to start everything from scratch. The main principle of this gymnastics is consistency. And anyway, why skip classes? After all, doing fifteen to twenty minutes a day is not so difficult.. And you can do it at work, at home, in the classroom with a coach. In general, wherever you feel comfortable.

And one of the main advantages of the bodyflex exercise complex is the fact that you absolutely do not have to exhaust yourself with lengthy diets. On the contrary, they should not exist at all. In this case, oxygen will do all the work for you. But this does not mean at all that you can regularly eat buttered buns, chocolates, cakes and too fatty foods.

In order to have a result, you need to eat right. Yes, you do not have to crunch cabbage and eat diet sweets all day and night. You can afford sweets, but in moderation.

And one more nuance: in the case of body flex, you do not need to increase the duration of classes. You may want to achieve the results you need as soon as possible, but believe me, you won’t do better for yourself if you exhaust yourself with long sessions for an hour a day, or even longer. This will only harm your body.

Basic principles and rules of bodyflex training

Bodyflex exercises have several rules that must be followed in order for the training to be truly effective. So, the main ones are:

• Regularity. Results will be achieved only if you practice systematically. Passes in this case are strictly prohibited. The main feature of breathing exercises is precisely that classes should never be missed. The main thing here is not the load, but constancy. As an example, if you lift the barbell once a week, you will achieve much less effect than if you raise your hands without any load every day. A one-time effort will remain an effort, and regular loads can give results in a short amount of time.
• Training of all muscle groups. Breathing exercises can have a beneficial effect on all muscle groups. If you have problems with weight, then excess fat cells are not present in a specific area, but throughout the body. In this case, you need to reduce the total volume. And if you have specific problems with the waist, buttocks or hips, you can try bodyflex exercises that are aimed purely at this area. But most often, excess body fat is distributed evenly throughout the body, and then working with a certain area will not achieve anything, and you need to work on the whole body as a whole, and then correct specific zones, if necessary.
• Exhausting diets are not required. In the case of breathing exercises, you just need to eat right. It will not work if you exercise regularly and at the same time eat a large number of calories. You can eat everything, but in moderation. And the main disadvantage of any diet is that it cannot be kept forever. And when you break after another hunger strike, you will gain even more weight than it was before the start of the diet.

This whole set of exercises is suitable not only for overweight people. After all, the owners of a slender figure can also have certain defects. And bodyflex will help to correct them.

In addition, such gymnastics will help you become healthier. So, with its help you can cleanse the lungs, strengthen the stomach, cleanse the body of toxins and toxins. Every day your body will receive more and more oxygen, and therefore, you will feel less like smoking (if you previously had such a habit).

A set of basic exercises

In breathing exercises, there are many different exercises. The main ones are:

1) a lion. Take the starting position (spread your legs no more than 30 cm). put your feet on your feet slightly above your knees. Start doing the breathing exercise. Hold your breath for a moment and pull your stomach in hard, and then take the “lion pose”. Open your eyes as wide as possible, curl your lips into a ring and lower this ring down, stick out your tongue, while your cheeks and lips should be as tense as possible.

2) Grimace. The starting position is the same as in the lion pose exercise. Only in this case it is necessary to push the lower jaw forward, stretch the lips forward and stretch the neck. You should feel tension in the neck. Then raise your head and stretch your chin towards the ceiling. In this case, you need to stand straight, throw your hands back (as if you are going to jump from a springboard). Under no circumstances should the heels be lifted off the floor. In this position, you need to be eight seconds. Repeat all five times, and before each time do a breathing exercise (holding the breath and pulling in the stomach).

3) Lateral stretch. To begin with, perform a special breathing exercise, and then stand in the following position: bend a little at the left knee and place the elbow of the left hand on it, while setting the right leg aside (it should be straight, and the foot should not come off the floor). Weight on the left side, the right arm above the head stretches until you feel tension in the lateral muscles. The hand should be near the head in a straight position. Hold this position for eight seconds. It is necessary to repeat three times, only before each time do not forget to take a breath.

4) Pulling the leg back. Starting position: you should kneel, put your elbows on the floor, palms should rest on the floor. One leg should be stretched back with the toes down, the knee is not bent, and the toe is on the floor. At the same time, the head should be raised, look ahead. Remember to hold your breath, look ahead and perform the basic pose. In this case, the buttocks should be as tense as possible. The pose must be held for eight seconds. Repeat three times.

5) Seiko. You should also be on your knees. Pull one leg slightly to the side. It should be straight and be clearly at a right angle, put your foot on the floor. Do the main breathing exercise. Then lift your straight leg up. She must rise as high as possible. Hold this position for eight seconds, rest for a couple of seconds and repeat the exercise three times.

6) Diamond. Sit on your knees, and close your hands in front of you, fingers should be extended, and elbows should be as high as possible. Round your back. Do a breathing exercise. Press your fingers firmly against each other. In this case, the muscles from the elbow to the wrists, as well as the chest, should be as tense as possible. Hold this position for eight seconds and repeat three times.

For beginners, bodyflex can help get rid of not only excess weight. Also, this technique is able to correct the following:

• Wrong posture.
• Loose skin.
• Puffiness.
• Feeling tired.
• Shortness of breath.
• Drowsiness.

This technique may seem attractive to beginners in that it absolutely does not require any additional physical training, exhausting diets, is performed only fifteen to twenty minutes a day, and can be done anywhere. All this can be attributed to the undeniable advantages of bodyflex gymnastics.

In order to master this technique, you need to learn how to breathe properly. Deep diaphragmatic breathing will help you with this. The chest remains almost motionless. This is the way all newborn babies breathe. But with age, nervous tension increases in a person, and the diaphragm muscles and internal organs begin to tighten more and more. As a result, breathing begins to gradually move to the middle of the chest. So, it can be argued that an already formed person breathes only with the upper part of the lungs. In this case, the latter are used only by 20%.

Deep diaphragmatic breathing has been used by people since ancient times. With its help, our ancestors could significantly improve their health. With the help of this method of breathing, the cells of the human body are cleansed, the volume of the lungs increases, the lymph flow is activated and the work of the cardiovascular system is significantly improved.

It is best to do such gymnastics on an empty stomach. Before class, you can drink a glass of water, juice or green tea. Start with this pattern: exhale - inhale - exhale forcefully - hold your breath. In this case, the head should be lowered down.

If you do everything right, then after a week you will already see the first results.